Keto Meal Plan: A Week of Ancestral Eating

The ketogenic diet is more than just a low-carb, high-fat way of eating—it’s a return to the nutrient-dense foods our ancestors thrived on. By incorporating organ meats, pasture-raised proteins, and unprocessed fats, this ancestral keto meal plan ensures you reap the benefits of sustainable energy, mental clarity, and optimal health.
This week-long keto meal plan provides a balance of essential nutrients while staying within the parameters of the ketogenic diet. Each day includes keto breakfast, keto lunch, and keto dinner options, along with keto-friendly snacks to keep you satiated throughout the day.
Let’s dive into this ancestral-inspired ketogenic diet meal plan!
Day 1: Nourishing Foundations
Breakfast: Pasture-Raised Egg & Liver Scramble
Ingredients:
-
2 pasture-raised eggs
-
2 oz grass-fed beef liver (or powered beef liver), finely chopped
-
1 tbsp ghee
-
Himalayan salt and black pepper
-
Fresh chives for garnish
Instructions:
Sauté the liver in ghee for 2-3 minutes, then scramble in the eggs. Season with salt and pepper, and garnish with chives.
Lunch: Bone Broth & Collagen Soup with Keto Crackers
Ingredients:
-
2 cups homemade bone broth
-
1 scoop collagen protein powder
-
1 tbsp grass-fed butter
-
Sea salt to taste
Serve with keto-friendly seed crackers for a crunch.
Dinner: Grass-Fed Ribeye with Roasted Bone Marrow & Garlic Spinach
Ingredients:
-
1 grass-fed ribeye steak
-
2 marrow bones, roasted
-
1 cup sautéed spinach with garlic & olive oil
Instructions:
Season and sear the ribeye in ghee. Roast the marrow bones at 400°F for 15 minutes and spread the gelatinous marrow onto the steak. Serve with sautéed spinach.
Day 2: Carnivore Comfort
Breakfast: Beef Tallow Fried Eggs with Avocado
A simple yet nourishing meal of fried pasture-raised eggs in beef tallow, served with half an avocado and pink Himalayan salt.
Lunch: Keto Liver Pâté with Cucumber Slices
Liver pâté made from chicken liver, blended with grass-fed butter and spices, served with crisp cucumber slices.
Dinner: Slow-Cooked Beef Short Ribs with Cauliflower Mash
Tender short ribs braised in bone broth and herbs, paired with a buttery cauliflower mash.
Day 3: Hunter-Gatherer Balance
Breakfast: Smoked Salmon with Cream Cheese & Keto Bread
Wild-caught smoked salmon served over keto-friendly almond flour bread with a smear of grass-fed cream cheese.
Lunch: Sardine & Avocado Salad
Wild sardines mixed with avocado, lemon juice, and olive oil over a bed of greens.
Dinner: Roast Duck with Brussels Sprouts & Bacon
A crispy roast duck leg served with roasted Brussels sprouts and bacon cooked in duck fat.
Day 4: Nutrient-Dense Staples
Breakfast: Bone Broth Latte with Coconut Cream
Warm bone broth blended with coconut cream and a touch of turmeric.
Lunch: Grass-Fed Beef Heart Stir-Fry
Thinly sliced beef heart sautéed with bell peppers, onions, and tamari sauce.
Dinner: Wild-Caught Salmon with Lemon Butter & Asparagus
Oven-baked salmon fillet drizzled with a lemon butter sauce, served with roasted asparagus.
Day 5: Keto Energy Boost
Breakfast: Bacon & Egg Muffins
Egg muffins baked with crispy bacon and a hint of turmeric.
Lunch: Pastured Pork Belly with Fermented Vegetables
Seared pork belly slices paired with fermented kimchi and sauerkraut.
Dinner: Lamb Chops with Rosemary Butter & Sautéed Mushrooms
Succulent lamb chops seasoned with rosemary butter, served with earthy sautéed mushrooms.
Day 6: Brain-Boosting Keto
Breakfast: Chia Seed Pudding with MCT Oil
Chia seeds soaked in coconut milk with MCT oil and cinnamon.
Lunch: Tuna Salad with Olive Oil & Capers
Wild-caught tuna mixed with extra virgin olive oil, capers, and fresh herbs.
Dinner: Bison Burgers with Avocado & Egg Yolk
Grass-fed bison burgers topped with avocado and a raw egg yolk for extra nutrition.
Day 7: Ancestral Feast
Breakfast: Omelet with Organ Meats
A rich omelet filled with a mix of organ meats (or powered beef organs) and fresh herbs.
Lunch: Grass-Fed Beef Bone Marrow Soup
A hearty bone marrow soup packed with collagen and minerals.
Dinner: Roasted Whole Chicken with Butter & Herbs
A whole roasted chicken basted in butter and fresh herbs, served with sautéed greens.
Keto-Friendly Snacks
-
Hard-boiled eggs with sea salt
-
Pork rinds with guacamole
-
Fat bombs (coconut oil, cocoa powder, and stevia)
-
Macadamia nuts with coconut flakes
-
Keto liver pâté with celery sticks
-
Bone broth with grass-fed butter
Conclusion
This ancestral keto meal plan brings together the best of the ketogenic diet and traditional eating, ensuring you get maximum nutrients from every meal. By incorporating organ meats, high-quality fats, and unprocessed foods, you not only stay in ketosis but also provide your body with the nourishment it truly craves.
Embrace the wisdom of ancestral eating while thriving on a ketogenic diet—your body will thank you for it!
Learn more about the Ancestral keto diet here.