Keto Meal Plan: A Week of Ancestral Eating

keto meal plan

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.

Back to blog

Our Beef Organ Range

View all