• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
STOCKPILING MOMS™
  • Recipes
    • Recipe Index
    • Freezer Meal Plans
    • Menu Planning
  • Travel
    • Travel Reviews
    • Travel Tips
    • Disney
    • Kentucky
  • Life
    • Back to School
    • DIY
    • Frugal Living Tips
    • Gluten Free Tips
    • Healthy Lifestyle
    • House
    • Life and Parenting
    • Pets
    • Stockpiling 101
  • Holiday
    • Christmas
    • Elf on the Shelf
    • Valentines Day
    • St Patrick's Day
    • Easter
    • Lent
    • July 4th
    • Halloween
    • Thanksgiving
    • Party Planning
    • Facebook
    • Instagram
    • Pinterest
    • RSS
    • Twitter
menu icon
go to homepage
  • Recipes
  • Travel
  • Life
  • Holiday
    • Facebook
    • Instagram
    • Pinterest
    • RSS
    • Twitter
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Travel
    • Life
    • Holiday
    • Facebook
    • Instagram
    • Pinterest
    • RSS
    • Twitter
  • ×

    Home » Recipes » Keto

    Beginner Keto Meal Plan

    Published: Jul 8, 2017 · Modified: Jul 7, 2020 · This post may contain affiliate links

    32.3K shares
    • 540
    • 1

    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.

    Considering a Keto Diet? Check out our Beginner Keto Diet 1 week meal plan!

    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: 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: Crockpot Italian Beef - Keto 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!

    Keto Meal Planning Shopping List Printable

    More Keto Tips

    Top Keto Pantry Must Haves

    Tips for Managing a Keto Diet

    What Can You Eat on the Keto Diet?

    Best Keto Diet Snacks

    Best Ketogenic Diet Cookbooks

    Stockpiling Moms can be found in all your favorite places! Hop on over to Instagram and follow the fun! We love posting memes, family fun, travel, and whatever we are feeling that day!  Pinterest is also an amazing place to visit Stockpiling Moms. This is where you can pin all your favorite articles from our Food, Travel & Lifestyle Blog!

    Melissa Jennings

    Melissa is a soccer mom who has been married to her best friend for 22 years. She loves sharing recipes, travel reviews and tips that focus on helping busy families make memories.

    « Keto Roasted Cabbage Steaks
    Summer Freezer Meals Weekly Menu Plan »
    32.3K shares
    • 540
    • 1

    Check out these favorites!

    • Easy Pineapple Upside Down Cake
    • 15 Slow Cooker Freezer Meals in 90 minutes
    • 20 Slow Cooker Freezer Meals in 4 Hours
    • Crockpot Ranch Chicken
    • How To Do Weight Watchers For Free
    • Easy 3 Ingredient Banana Bread

    Reader Interactions

    Comments

    1. Melissa@StockpilingMoms

      October 01, 2017 at 7:16 pm

      Great menu plan for getting started with the Keto Diet.

      Reply
      • Jeanne

        March 13, 2019 at 11:07 am

        Can you drink wine on this diet?

        Reply
        • Melissa@StockpilingMoms

          April 11, 2019 at 9:28 am

          No you can't.

          Reply
    2. Chellsie

      December 12, 2017 at 11:43 pm

      What can I substitute for the Abacodos? No one in my house likes them.

      Reply
      • Melissa@StockpilingMoms

        December 15, 2017 at 7:23 pm

        Use nutbutter, walnuts or another protein (egg).

        Reply
    3. Joann Donahue

      January 03, 2018 at 7:22 pm

      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????

      Reply
      • Melissa@StockpilingMoms

        January 09, 2018 at 9:24 am

        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?

        Reply
      • Jeanie

        February 07, 2019 at 4:05 pm

        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.. .

        Reply
    4. Cindy Medeiros

      January 11, 2018 at 10:48 pm

      I am allergic to eggs. What to substitute for any meal with egg?

      Reply
      • Melissa@StockpilingMoms

        January 12, 2018 at 9:01 am

        It depends on the recipe how you can substitute? Which recipe?

        Reply
        • Kathy

          September 20, 2018 at 1:11 pm

          Me too, for regular nonbaked recipes, sensitive to both white & yolk

          Reply
      • Robyn

        September 28, 2018 at 2:04 pm

        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.

        Reply
    5. Nancy

      January 26, 2018 at 8:26 pm

      Are there other options if you don't like eggs?

      Reply
      • Melissa@StockpilingMoms

        January 27, 2018 at 2:52 pm

        For which meal?

        Reply
    6. Vlatka

      January 28, 2018 at 2:52 pm

      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

      Reply
    7. KASEY

      February 05, 2018 at 8:24 am

      Are you allowed any keto friendly snacks in between meals?

      Reply
      • Melissa@StockpilingMoms

        February 05, 2018 at 8:55 am

        You are but you need to limit them.

        Reply
    8. Cole Gering

      February 07, 2018 at 12:59 pm

      Is there a way to print the meal plan with a grocery list?

      Reply
    9. terry

      February 09, 2018 at 2:19 pm

      I had my gallbladder removed a long time ago. What should I take to help digest the kito high fat diet?

      Reply
      • Melissa@StockpilingMoms

        February 13, 2018 at 9:41 am

        I would think a digestive enzyme would help? Ask your Dr. to be sure if this is a good idea for you.

        Reply
    10. Jessica

      February 14, 2018 at 12:14 pm

      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?

      Reply
    11. Glo

      April 22, 2018 at 10:31 pm

      So scrambled eggs I love them. Do u just cook them normal with butter?

      Reply
      • Melissa@StockpilingMoms

        April 25, 2018 at 9:15 am

        I use Kerrygold butter 🙂

        Reply
    12. Dee

      April 26, 2018 at 4:04 pm

      What is the liquid intake? What should you or shouldn’t you drink while on this diet? (Water, juice, tea etc...).

      Reply
      • Melissa@StockpilingMoms

        April 28, 2018 at 9:33 am

        Great question! Drink plenty of water. Also, sparkling water, seltzer, and club soda. Unsweetened coffee and tea.

        Reply
    13. Patricia Felton

      May 03, 2018 at 3:54 pm

      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.

      Reply
      • Melissa@StockpilingMoms

        May 04, 2018 at 8:38 am

        YES! We wrote about it here - https://www.stockpilingmoms.com/2017/08/how-to-do-intermittent-fasting-on-keto/

        Reply
    14. Susan briones

      May 03, 2018 at 9:12 pm

      What are the portion size for protein and veggies?

      Reply
    15. wendy

      July 26, 2018 at 3:54 pm

      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.

      Reply
    16. Penny Christensen

      July 26, 2018 at 4:52 pm

      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!

      Reply
    17. Bianca Dottin

      July 26, 2018 at 9:26 pm

      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.

      Reply
      • C

        August 10, 2018 at 4:24 am

        You can substitute any protein you think would fit the recipe.

        Reply
    18. Kathleen

      July 26, 2018 at 10:48 pm

      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.

      Reply
    19. Kathy

      July 27, 2018 at 12:13 pm

      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.

      Reply
    20. Tami

      July 27, 2018 at 2:31 pm

      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.

      Reply
    21. Olivia M

      August 05, 2018 at 3:10 pm

      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.

      Reply
      • C

        August 10, 2018 at 4:10 am

        Avocado

        Reply
    22. Lori Mulvaney

      August 22, 2018 at 3:47 pm

      Is there a way to print the meal plan with a grocery list?

      Reply
      • Melissa@StockpilingMoms

        August 22, 2018 at 4:13 pm

        Working on that right now!

        Reply
    23. Anna Foster Smith

      August 23, 2018 at 10:58 am

      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

      Reply
    24. Toni

      August 24, 2018 at 6:11 pm

      I don't eat seafood or red meat. How can I substitute them. Thanks

      Reply
      • Melissa@StockpilingMoms

        August 27, 2018 at 2:04 pm

        Chicken, pork or fish.

        Reply
    25. Michelle

      August 26, 2018 at 8:25 am

      Do you have this in book form?

      Reply
      • Melissa@StockpilingMoms

        August 27, 2018 at 2:04 pm

        Not as of now but that is a good idea!

        Reply
    26. Lorie Townley

      September 14, 2018 at 7:08 pm

      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!

      Reply
    27. Tina

      October 03, 2018 at 5:29 pm

      There used to be a zucchini lasagna recipe on here. where can that be found?

      Reply
      • Melissa@StockpilingMoms

        October 08, 2018 at 8:54 am

        https://www.stockpilingmoms.com/zucchini-lasagna/

        Reply
    28. Katie

      October 14, 2018 at 3:24 pm

      What can I use instead of the fitvine wine

      Reply
      • Melissa@StockpilingMoms

        October 26, 2018 at 1:59 pm

        Any brand of wine is fine. We chose this to keep it lower in sugar.

        Reply
    29. Shawnna

      December 31, 2018 at 1:11 pm

      This menu is awesome! I am wondering if you have already figured the macros for this meal plan?

      Shawnna, Louisville KY

      Reply
    30. Norma Halfmann

      December 04, 2019 at 1:52 pm

      Great help to have the diet plan. I would find it hard to give up the carbs like potatoes, bread,etc

      Reply
      • Melissa Jennings

        December 05, 2019 at 6:36 am

        It is not easy to start cutting them out that is for sure.

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Melissa Jennings, Owner & Shelly King, Owner

    Hey Y'all!

    Melissa Jennings and Shelley King are the bloggers behind Stockpiling Moms®. Since 2009, they have been sharing recipes, travel reviews and tips that focus on helping busy families make memories.

    Learn more about us →

    Trending

    • Loaded Chicken and Potatoes Casserole
    • Paula Deen's Peach Cobbler
    • 2 Ingredient Crockpot Pork Chops
    • How to Season your Beef for Spaghetti

    Footer

    Join Us!

    Get all of the recipes & more delivered to your inbox Sign Up Now

    Footer

    ↑ back to top

    HOME | ABOUT | CONTACT | RECIPE INDEX | ADVERTISE |

    COPYRIGHT © 2022 Stockpiling Moms
    DISCLOSURE - PRIVACY POLICY - TERMS OF SERVICE