Looking for an easy way to kick off your healthy diet? This 7-day keto meal plan is ideal for both keto beginners and established veterans. Easy keto diet meals to help you stay on track, plus a printable keto shopping list.
New year, new you! It’s January, which means many people have chosen to get a little healthier. If you decided that the keto diet was a good way to meet these goals, congratulations! I truly believe you are on the right path to better health.
Or, if you are well versed in keto but perhaps just want more easy recipe ideas, this is the right place for you too.
How to start the keto diet
I get this question from people on a nearly daily basis. A lifestyle change can be incredibly daunting, and people are often so overwhelmed with conflicting information, they don’t know where to start.
You know what I say to that? Just do it. Yep, just like the Nike ad. Just do it, and don’t look back.
Every moment that you put off starting is yet another day you put off your health. So you need to jump in and get started. Even it you don’t do it perfectly from the get-go, you’ve made the commitment and you’re one step closer.
Eventually it becomes second nature. But at the beginning, it takes time and effort, and you may have a few missteps along the way. And that’s okay – we were all there once. Just keep getting back on that horse.
A keto meal plan like this one can help guide you through those first few days of uncertainty.
Preparation is key
One of the biggest factors in a successful lifestyle change is preparation. Start by wrapping your mind around the changes you need to make and being aware of the potential pitfalls along the way.
But there is also such a thing as reading too much. With the keto diet, there are so many self-proclaimed experts out there, each of them doling out different advice and “keto rules”, it’s enough make your head spin. And it overwhelms some people so much, they don’t even know how to start.
It’s time to stop reading and start doing.
Which means clearing your home of high carb junk and finding some really good keto diet meals and keto snacks that you can rely on. Things that are easy to make and that satisfy your tastebuds so you are less tempted to give in to cravings.
The recipes in this meal plan fit the bill perfectly. They are all great for prepping ahead for the week, so you can grab them when needed. And it includes a few snacks and desserts, to help ward of temptation.
How to use this easy keto meal plan
This is a flexible mix-and-match meal plan. If you have a number of people in your household doing keto, then you may want to use all of the recipes. But if it’s just you, or you and a spouse, you may choose to focus on just a few.
And many of the recipes store well for up to 5 days, or even up to several months in the freezer, so you can get ahead on other weeks too.
You will notice I only provide breakfast, dinner, and snack recipes in this plan. Lunch should be filled in with leftovers, and/or easy salads, tuna, deli meats and cheeses. The amount of servings in the dinner recipes should be enough to provide lunches for most of the week, unless you have a large family (in which case, you can double the dinner recipes).
I have also provided the full nutritional analysis of all of my recipes, plus the nutrition of all suggested additions to round out the meal, to help you calculate your macros.
Then grab yourself a free meal-plan template like THIS ONE and fill in the meals as you see fit.
Sample Day One
Here’s what a full day of eating might look like on this easy keto meal plan:
Breakfast: Sheet Pan Pancake with 1 tablespoon butter
Lunch: Green salad with 3 ounces of tuna, 1 tablespoon mayonnaise, ¼ avocado, 1 ounce shredded cheddar
Dinner: Chicken and Broccoli Casserole
Snacks/dessert: 1 ounce salted macadamia nuts, 1 Keto Peppermint Patty
Calories = 1556, Total Carbs = 29.4g, Net Carbs = 15.9g
Don’t forget the keto snacks
For many people first starting the keto diet, having plenty of snacks on hand is critical. As your body switches over from burning sugars to burning fats for fuel, you can sometimes feel hungry or weak, even when you actually aren’t.
Being able to grab an easy and filling keto snack like macadamia nuts or pepperoni sticks can make the difference between staying the course or succumbing to temptation.
I’ve provided a few snack and treat recipes, but also be sure to check out this huge list of keto snacks. Load up on them, and keep them at home, work, and in your car or purse, so that you’re never caught unaware.
Ready to get started on this easy keto meal plan? Grab the Free Printable Shopping List here!
Easy Keto Breakfast Recipes
Sheet Pan Pancakes (15 servings)
• The perfect make-ahead keto pancake recipe. It’s so much easier than flipping pancakes in a skillet and it makes 15 servings. It freezes well too, so you can stretch them out to last for several weeks!
• 221 calories, 18.7g fat, 7.5g carbs, 4.2g fiber, 7.5g protein
• Add 1 tablespoon butter to round out the meal: Adds 102 calories, 7g fat, 0g carbs, 0g fiber, 0g protein
Sheet Pan Frittata (8 servings)
• Another easy sheet pan breakfast that helps you prep for the week ahead. Simply cut it into servings and store in a covered container in the fridge.
• 284 calories, 20.6g fat, 3.7g carbs, 0.7g fiber, 16.5g protein
• Add ¼ avocado to round out the meal: Adds 81 calories, 7.3g fat, 4.2g carbs, 1.3g fiber, 1g protein
Cinnamon Crunch Cereal (6 servings)
• Easy to make and egg-free, this tasty keto cereal recipe makes a wonderful breakfast, but it’s also great for snacking. Make ahead and store in an airtight container on the counter for up to a week.
• 257 calories, 24.5g fat, 6.5g carbs, 3.4g fiber, 4.6g protein
• Add 2 tablespoon heavy whipping cream to round out the meal: Adds 58 calories, 6g of fat, 1g carbs, 0g fiber, 0.8g protein
Avocado Green Tea Smoothie (2 servings)
• This unusual flavor combination really works and is packed with antioxidants. Best of all, it’s the kind of breakfast you can whip up in a matter of minutes.
• 229 calories, 16.7g fat, 4.4g carbs, 2.9g fiber, 14.1g protein
• Add two slices bacon to round out the meal: Adds 86 calories, 6.7g fat, 0g carbs, 0g fiber, 6g protein
Easy Keto Dinner Recipes
Chicken and Broccoli Casserole (6 servings)
• Creamy one-pan deliciousness! If you grab a rotisserie chicken, this delicious keto casserole is so easy to make and comes together in 25 minutes. And the leftovers re-heat really well.
• 493 calories, 34.7g fat, 6.1g carbs, 1.5g fiber, 27g protein
Asian Steak Bites (6 servings)
• Quick cooking steak bites are a great way to divvy up a nice sirloin for several servings. Marinate the steak bites before you head to work and it will take you only about 10 minutes to make this easy meal.
• 280 calories, 16.9g fat, 2.5g carbs, 0g fiber, 23.1g protein
• Add some cauliflower rice to round out the meal. If it’s sautéed in a few tablespoon of butter, it will add about 80 calories, 5.6g fat, 4g carbs, 2g fiber, and 2g protein.
• Other sides to consider: roasted broccoli, small green salad, sautéed zucchini noodles.
Mexican Cauliflower Rice (6 servings)
• One of my most popular keto dinner recipes, and it’s your whole meal in one pan. It takes 25 minutes, start to finish, and kids love it too.
• 352 calories, 21.7g fat, 7g carbs, 2g fiber, 29.1g protein
• Top with 1 tablespoon sour cream and about ⅛ of avocado: Adds 64 calories, 6.1g fat, 2.4g carbs, 0.6g fiber, 0.7g protein
Sheet Pan Chicken and Veggies (6 servings)
• Notice a trend here? Sheet pans are great for easy cooking and meal prep, and this delicious one-pan dinner is proof!
• 437 calories, 29.4g fat, 8.8g carbs, 3.5g fiber, 29.4g protein
Garlic Butter Salmon (4 servings)
• Yup, you guessed it, another easy sheet pan meal! Feel free to sub broccoli or green beans in for the cauliflower to shake things up a bit.
• 450 calories, 23.8g fat, 6.3g carbs, 2.4g fiber, 36.9g protein
Air Fryer Pork Chops (4 servings)
• Tender and juicy, with a delectable browned butter sage sauce. Don’t worry if you don’t have an air fryer, as I have also included stovetop instructions.
• 485 calories, 30.5g fat, 0.7g carbs, 0g fiber, 46.7g protein
• Add a small green salad and 2 tablespoon of your choice of keto salad dressing to round out the meal: Adds about 115 calories, 8g fat, 5g carbs, 1.5g fiber, 2g protein (depending on the dressing).
Snacks and Desserts
Cream of Mushroom Soup with Brown Butter (4 servings)
• Super creamy and only 5 ingredients, it’s a keto newbie’s dream recipe. So simple to make and so much flavor, it’s a great snack or light lunch.
• 198 calories, 17.7g fat, 4.6g carbs, 0.6g fiber, 4.6g protein
Keto Peppermint Patties (12 servings)
• Simple dairy-free treats that can help conquer that craving for something sweet, and keep you from giving in to the high carb junk.
• 126 calories, 13.6g fat, 2.9g carbs, 1.4g fiber, 0.4g protein
Keto Butter Pecan Cookies (10 servings)
• These extremely popular cookies are so easy to make and are a delightful keto snack. No one can ever believe that they are low carb and sugar-free.
• 240 calories, 22.3g fat, 5.3g carbs, 3.1g fiber, 5g protein
Free Printable Shopping List
I’ve done all the work for you! Don’t forget to download the Easy Keto Meal Plan Shopping List!
Cheryl Braswell says
Carolyn, I just got on the scales and I am celebrating 40 lbs GONE today!!!! I have loved your site so much-it is my go-to!!! Thank you for the great recipes. Blessings!!!
Carolyn says
Congrats! What an achievement!
Melissa says
THIS LIST ROCKS!!!!! Thank you so much for sharing this. I know this is time consuming and it is very much appreciated! I am so excited to incorporate this menu into my, our, new routine! You are super AWESOME
Jennifer Waggoner says
So excited to find this easy plan and excited to try Keto. One note, when I was navigating your site your links don’t open in new windows so I kept having to backbrowse. It is an easy fix just let your developer know. It will make navigating your site easier. Thank you for all you do!
Kristina Uher says
Thank you so much for creating this site! Ive been trying so hard to get this keto thing right…lol i dont know why i can not loose any weight! I do not eat any sugar at all and i keep my carbs down to 25 net per day! So why cant i loose! I was thinking maybe its that i really dont eat much Fat or real MEALS. I have my coffee with alot of creamer every morning…then from there i just snack…some string cheese or a few pieces of turkey or a hard boiled egg….some no salt no sugar almonds…When i want sweets i use unsweetened almond milk with creamer and mix in jordans skinny syrups….im going to try to meal prep your recipes here and make myself eat 3x per day and 1 snack. Hopefully it will help me! Any suggestions or comments are welcome!
Carolyn says
Yes, I do think the eating all day like that isn’t doing you any favours.
Fiza Arifbayeva says
I’m a teen planning to lose around 16 pounds but I’m a bit scared to start the plan although I’ve been struggling to lose this leftover weight ! I hope that these recipes will be of great help thank you !
Verona says
Hi there, newcomer to your site! Currently doing some research on keto meal plans and definitely love your recipes already but was wondering if you had any specific keto LUNCH recipes? Or do you just substitute some of your breakfast and/or dinner recipes for a lunch menu? Or do you not eat lunch? Lol sorry for the constant questions!
Carolyn says
I just eat leftover dinner for most lunches. I think I may have specified this in the write up about the meal plan?
Margit says
I really enjoy your recipes. I just restarted “Keto” and I’m Still confused with the fat amount. Is there an easy way to get your daily fats? I know you’re not a professional but I would appreciate your input. Thanks
Margit
Carolyn says
Remember, fat is not a goal – if you’re finding that you are full and satiated, there’s not requirement to keep eating fat.
Robin says
Thank you! Started Keto (Modified Atkins Diet) to reduce my seizures…fingers crossed! I so appreciate your help!
Carolyn says
Much luck. From everything I have read, keto can only help with seizures!
Heather says
Thank you so much for your delicious recipes. I live in NZ and would like to know if there is a substitute for Swerve Sweetener. Could I possibly use coconut sugar as that is easily available here. Just loving your recipes. Thank you.
Regard
Heather Stephens
Carolyn says
I hear Natvia is pretty good.
Nancy says
I love all the things I have made with your recipes and share your cookbooks for gifts. Thanks for making so much available. I love the caramel sauce and put it on and in everything because I use it up as soon as I make it – even knot a cup of tea! (haven’t added the bocha sweet yet). Just saw the salted caramel hot cocoa and planning to buy the product but of course I have SO many big keto products to sue !
So all this to ask – have you ever used the caramel collagen to make pancakes or waffles?
Thanks again for all your help
Nanc
Nancy says
Oops into not *knot
Carolyn says
I haven’t tried making any pancakes with it. Maybe I should!
Wanda says
I saw a video you posted, to use unflavored whey protein. But I dont remember which one it was. Can you explain the reason for the whey protein or let me know the vedio that explained it. I love your vedios and want to get your books soon. Thank you!
Wanda McCullough
Carolyn says
Hi Wanda, was it my cinnamon donuts? I use protein powder in a lot of baked goods, since gluten is a protein and in its absence, another dry protein can help baked goods rise and hold their shape.
Karen says
LOVE your advice to “Stop Reading?” It’s so true… the whole keto thing can become (unnecessarily) complicated! Just freakin’ DOOO it. Realize your journey won’t be ‘perfect’ from the get-go and that’s okay. Baby steps. It’s a process that will be second nature in no time!
Carolyn says
Yes yes yes to this. And the idea that there is are hard and fast rules and that you can screw up is what scares SO many people from even starting!
Julie O says
You just knew I NEEDED this!! I seriously can’t tell you how I was just googling how to meal plan!!
Carolyn says
Hooray! I knew it would come in handy for some folks.
Penny says
Is there anything I can substitute for the cheese in recipes? I get a huge amount of inflammation when I eat cheese.
briar says
Any vegan cheese substitutes would probably work well for you. Chao brand has tasty cheese, could also make your own vegan cheese substitutes out of nuts such as cashews almonds, etc. Nutritional yeast instead of parmesan.
Dee says
Thank you! Very doable recipes. I can make these for myself but add other items for my non-low carb hubby!
Carolyn says
Thanks, Dee. I wanted it to be flexible for different household sizes or what have you. Glad you like it!