Keto meal plan generator
Stay under 20g net carbs without eating bunless burgers all week. Joeys plans a varied keto week in minutes.
The problem
- Most 'keto' recipes online are secretly over 30g carbs
- You're sick of eggs and bacon by day three
- Hidden carbs in sauces and dressings keep wrecking the day
- Eating out on keto is a minefield
- You don't know what your net carbs actually were today
Your 3-day sample plan
Mon
Breakfast: Cream cheese pancakes with butter and bacon (4g net)
Lunch: Cobb salad with blue cheese and ranch (6g net)
Dinner: Ribeye with cauliflower mash and brown butter (5g net)
Wed
Breakfast: Chorizo and egg breakfast skillet (3g net)
Lunch: Chicken Caesar — no croutons, extra parm (5g net)
Dinner: Salmon with creamed spinach and brown butter (6g net)
Fri
Breakfast: Smoked salmon with avocado and capers (4g net)
Lunch: Lettuce-wrap bunless burger with fried egg (4g net)
Dinner: Pork carnitas bowl with cauliflower rice and guac (8g net)
Questions
- Is the 20g cap firm?
- You choose. Strict keto is 20g net or less. Joeys also supports 'lazy keto' (50g) or low-carb (75g) if that's where you live.
- Will it kick me out of ketosis?
- Plans are built to stay in range. Joeys can't measure your ketones — that's on you to test if it matters.
- Can I do dirty keto?
- Yes. Tell Joeys 'no produce requirements' and it leans on convenience foods and animal products. The carb math still holds.
- What if I'm not losing weight?
- Keto doesn't override calorie balance. Set a calorie target alongside the carb cap and Joeys handles both.
- Is this safe long-term?
- Many people do keto for years. Talk to your doctor if you have any condition that touches it — Joeys is a planning tool, not medical guidance.