Below you will find a simple and easy to follow Beginner Keto Meal Plan! This is just what you need to get started on your journey to Keto success! When in doubt, check out the tips in our how to start a ketogenic diet guide for more information.
Beginner Keto Meal Plan
Breakfast Keto Meal Plan
Breakfast is one of the easiest meals of the day since eggs and uncured bacon and ham are so keto friendly. I prefer scrambled eggs, but if you are in a time crunch in the mornings, you can make hard boiled eggs ahead of time and have them chilled and ready to grab each morning. I also recommend using our method of how to cook bacon in the oven to batch cook your bacon once a week. This makes breakfasts even faster to prepare, and much cleaner!
Day 1: Keto Scrambled Eggs with Uncured Ham or Bacon
Day 2: Keto Bacon Egg Cups
Day 3: Chicken Breakfast Sausage with Scrambled Eggs
Day 4: Keto Breakfast Eggs and Avocados
Day 5: Keto Bacon Egg Cups
Day 6: Paleo Avocado Egg Bake
Day 7: Chicken Breakfast Sausage with Scrambled Eggs
Lunch Keto Meal Plan
Lunch can be varied, or you can make the same thing every single day. This list shows some of our favorite easy lunches. Salads and lettuce cups are simple, and the unstuffed pepper soup can be made in batches ahead of time then portioned, labeled, and frozen to easily be heated on the day you want.
Day 1: Keto Avocado Tuna Salad
Day 2: Turkey Salami and Cheese Pepper Sandwich
Day 3: Grilled Chicken Salad
Day 4: Unstuffed Pepper Soup
Day 5: Avocado Chicken Egg Salad
Day 6: Mexican Chicken Lettuce Cups
Day 7: Grilled Chicken Salad
Dinner Keto Meal Plan
Dinner time is often the hardest meal of the day to make work for the keto diet. This is mostly because your family is going to want other things outside of your keto meal plan. This list of recipes proves that you can have the same things you already cook on a regular basis with just a few minor alterations. There is no need to go out and buy expensive foods to stay on this healthy eating plan.
Day 1: Keto Crockpot Italian Beef with Green Beans Almondine
Day 2: Keto Crockpot Salsa and Cheese Chicken serve alone, with low-carb tortillas, or on a salad
Day 3: Keto Avocado Tomato Hamburger with Bacon Wrapped Asparagus
Day 4: Slow Cooker Pork Roast with Roasted Cabbage Steaks
Day 5: Easy Foil Packet Lemon Pepper Salmon with Roasted Brussels Sprouts
Day 6: Slow Cooker Garlic Chicken Drumsticks with Cauliflower Veggie Rice
Day 7: Keto Slow Cooker Pot Roast
This sample beginner keto diet meal plan is easy to follow and will keep everyone happy. Enjoying simple but healthy options has never been easier than this meal plan! We have created a printable Keto Meal Plan Shopping List for you using our plan!
More Keto Tips
What Can You Eat on the Keto Diet?
Melissa is a soccer mom who has been married to her best friend for 21 years. She loves sharing recipes, travel reviews and tips that focus on helping busy families make memories.
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Melissa@StockpilingMoms
Great menu plan for getting started with the Keto Diet.
Jeanne
Can you drink wine on this diet?
Melissa@StockpilingMoms
No you can't.
Chellsie
What can I substitute for the Abacodos? No one in my house likes them.
Melissa@StockpilingMoms
Use nutbutter, walnuts or another protein (egg).
Joann Donahue
so I having trouble with meal plans for keto, I have a family of four and I when I do these shopping list it gets very expensive, I 4x them because my husband works and I would like leftovers for him so he can take them to work, Am I going at this the wrong way Please help????
Melissa@StockpilingMoms
It shouldn't be more expensive once you get into it and compare at month end I find I spend about the same. Do you have access to purchasing at Costco?
Jeanie
If you are making 4x the recipe, you are probably getting four meals out of the recipe. Be sure to divide the cost by 4, or the number of meals you are getting, and then see if it is still expensive. I think you will find it is still a lot cheaper than your husband eating at a restaurant or even a fast food place compared to a home-cooked meal.. .
Cindy Medeiros
I am allergic to eggs. What to substitute for any meal with egg?
Melissa@StockpilingMoms
It depends on the recipe how you can substitute? Which recipe?
Kathy
Me too, for regular nonbaked recipes, sensitive to both white & yolk
Robyn
Flax eggs. Mix flax and water and ot fives you a raw egg consistency. Then you can cook like regular eggs.
Or you can probably substitute tofu. Firm or extra firm.
Nancy
Are there other options if you don't like eggs?
Melissa@StockpilingMoms
For which meal?
Vlatka
Hi, I am blending green leafy veggies with some apple or pear or banana to taste better. So I understand that on ketogenic diet we are NOT supposed to eat fruits except berries. The thing is that this kind of meal in the morning gives me a lot of energy and keeps me full till 12 pm. I know eggs are healthy but I still wouldn't like to eat them every morning on keto. So,Is that one pear or apple or banana that bad,that would kick me out of ketosis?
And secong question is practical metter: I eat low carb for a month now,didn't loose much weight(6lbs),but we as a family have a late lunch(around 3-3:30 pm) and most of the times I am not even hungry at dinner time. I eat snack between breakfast and lunch and if hungrish for dinner I have 1/2 cup greek yogurth with some cinnamon. I see all ideas are another coocked meal for dinner but can we eat a lunch leftovers?
Thank you
KASEY
Are you allowed any keto friendly snacks in between meals?
Melissa@StockpilingMoms
You are but you need to limit them.
Cole Gering
Is there a way to print the meal plan with a grocery list?
terry
I had my gallbladder removed a long time ago. What should I take to help digest the kito high fat diet?
Melissa@StockpilingMoms
I would think a digestive enzyme would help? Ask your Dr. to be sure if this is a good idea for you.
Jessica
I have such a crazy life and don't have many sit down dinners with out schedule. I need something that tells me exactly what to buy and do. Any suggestions?
Glo
So scrambled eggs I love them. Do u just cook them normal with butter?
Melissa@StockpilingMoms
I use Kerrygold butter 🙂
Dee
What is the liquid intake? What should you or shouldn’t you drink while on this diet? (Water, juice, tea etc...).
Melissa@StockpilingMoms
Great question! Drink plenty of water. Also, sparkling water, seltzer, and club soda. Unsweetened coffee and tea.
Patricia Felton
Is it okay to skip breakfast. I'm doing the Keto diet and also intermittent fasting. I eat a Keto friendly lunch and a Keto friendly dinner. I stop eating by 8pm. My fasting period is between 8pm until the next day at noon. Approximately 15 /16 hours give or take.
Melissa@StockpilingMoms
YES! We wrote about it here - https://www.stockpilingmoms.com/2017/08/how-to-do-intermittent-fasting-on-keto/
Susan briones
What are the portion size for protein and veggies?
wendy
This Beginner Keto Meal Plan is a great idea to help people! I just had a friend tell me that she looks for things that make it easy and basically do the thinking for her. I will check out these recipes and meal ideas - they all look really good! Thanks for sharing.
Penny Christensen
Thanks for this Keto Beginner Meal Plan. Is it just me or is the getting started the toughest? I guess it is a function of why you are on a diet, you have not been restrictive with what you are eating perhaps, but the start of any diet is the worst. Sometimes I tend to go right for the bland stuff, but you have provided a wide variety of tastes here!
Bianca Dottin
I've been thinking about getting into keto. This is a great place to start. I don't know that I can do eggs everyday for breakfast though.
C
You can substitute any protein you think would fit the recipe.
Kathleen
It all sounds yummy. I'm bookmarking this as I'm thinking of doing the Keto diet and need ideas. I need to learn about the fasting too. What is a bulletproof coffee by the way? Not sure if it's on your post and I missed it or if you have info. I need coffee every now and then.
Kathy
This is a really good list. I've been wondering about the keto diet myself. I've been thinking about giving it a try. Thanks for all these great meal plans.
Tami
I've been wanting to start the keto lifestyle. Not having a plan in place has stalled me. This meal plan will hopefully help me get through a week or two, then be able to customize a plan to fit.
Olivia M
What would be an egg substitute? I cannot stand eggs by themselves, but I know I need a good protein to boost me in the day, but eggs won't do it.
C
Avocado
Lori Mulvaney
Is there a way to print the meal plan with a grocery list?
Melissa@StockpilingMoms
Working on that right now!
Anna Foster Smith
Thank you so very much for sharing, much appreciated. Is there a way we can print this off for our personal use.?
Best Regards
Anna Foster-Smith
Toni
I don't eat seafood or red meat. How can I substitute them. Thanks
Melissa@StockpilingMoms
Chicken, pork or fish.
Michelle
Do you have this in book form?
Melissa@StockpilingMoms
Not as of now but that is a good idea!
Lorie Townley
I'm planning on starting on Monday but am trying to organize my meals for the day and my macros and with just eggs and bacon for breakfast and a salad for lunchand two cream cheese and salomi pinwheel snacks I barely have enough left for dinner. It seems like it's not much to eat to stay in my macros... I'm doing 19 carbs, 44g protein, and 55g fat.... what should i be doing differently? Don't want to go over my macros or too under!
Tina
There used to be a zucchini lasagna recipe on here. where can that be found?
Melissa@StockpilingMoms
https://www.stockpilingmoms.com/zucchini-lasagna/
Katie
What can I use instead of the fitvine wine
Melissa@StockpilingMoms
Any brand of wine is fine. We chose this to keep it lower in sugar.
Shawnna
This menu is awesome! I am wondering if you have already figured the macros for this meal plan?
Shawnna, Louisville KY
Norma Halfmann
Great help to have the diet plan. I would find it hard to give up the carbs like potatoes, bread,etc
Melissa Jennings
It is not easy to start cutting them out that is for sure.