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Beginner Keto Meal Plan

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

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  1. 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????

    1. 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?

    2. 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.. .

    1. 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.

  2. 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

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

  3. 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?

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

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

  5. 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.

  6. 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.

  7. 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!

  8. 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.

  9. 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.

  10. 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.

  11. 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.

  12. 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

  13. 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!

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

    Shawnna, Louisville KY

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