If you are looking for easy meal plans for keto diet look no further! Here are 30 days of 
keto diet meal plan for breakfast, lunch, dinner, and snack.
Keto Diet Has Become A Trend
If you are planning to lose some weight or had talked to friends about that, most likely the keto diet is to come up in the conversation.
In the last few years, ketogenic diets have become really popular due to the fact that they are effective at helping a lot of people lose weight.
To download this 30 days meal plan in PDF click here.
What Is A Keto Diet?
The keto diet is extremely low in carbohydrates, requires you to eat moderate amounts of protein and high amounts of fat.
Due to the extremely low amount of carbs in the keto diet, your body is forced to switch from using carbs in your food to burning your body's fat store for energy.
This process of your body using fat for fuel is known as ketosis, thus the name keto diet.
The keto diet requires you to restrict your carb intake to about 5 percent of your daily calories. Fats will make up about 75 percent of your diet and the remainder will come from protein sources.
- Carb ~ 5%
- Protein ~ 20%
- Fats ~ 75%
Most people who are on a keto diet keep their carbs intake to less than 50 grams per day. Some extreme ones will go as low as 20 grams of carbs per day.
Your best source of fats and proteins should come from whole foods ideally. This kind
of diet does not rely on processed foods which are normally high in added sugars.
You can have snacks provided that the foods fall within the recommended allowance for macronutrients.
In order to get plenty of nutrients from the meat and vegetables that you eat, it is good to choose from a wide range of foods.
Adapting to a new way of eating can be tough so it is helpful to follow a ready-to-use meal plan.
By having meal plans you don't have to guess what to eat while you are on the diet. The
plans will also help you shop and prepare for your new way of eating.
Following is 30 days of easy meal plans for keto diet which can be reused many times over and over. These meal plans are ideal for keto beginners.
The plans will provide you with varieties throughout the time you are trying to lose weight. You can skip the meals that you don't like and repeat the ones that you like more often.
Each day's meal plan is for breakfast, lunch, dinner, and a snack.
You may be interested in:
- How To Get Into Ketosis? Here Are 6 Tips
- The Ultimate Keto Diet Food List
- Ketogenic Diet Plan Checklist
30-Day Easy Meal Plans For Keto Diet
Day 1
- Breakfast- Scrambled eggs with cheddar cheese and sautéed onions
- Lunch- Deli ham over mixed greens topped with ½ an avocado, black olives, cucumbers, and blue cheese dressing
- Dinner- Halibut baked, topped with parmesan cheese and butter, steamed broccoli
- Snack– Zucchini sticks with cheese cubes
Day 2
- Breakfast- Ham steak, two soft-boiled eggs
- Lunch- Grilled chicken, cheese cubes, pickles, grape tomatoes, and raw cauliflower dipped in ranch dressing
- Dinner- Grilled pork chop, mixed vegetables of eggplant, yellow squash, and zucchini sautéed with garlic in olive oil. You can create a sauce using heavy cream and the cheese of your choice if you like.
- Snack– Spicy guacamole with raw cucumber slices
Day 3
- Breakfast- Handful of raspberries with unsweetened heavy cream
- Lunch- Roasted chicken breast over romaine hearts with radishes and Italian Dressing
- Dinner- Baked Salmon over broccoli. Top salmon with minced fresh herbs (parsley, cilantro, and garlic) combined with lemon juice and olive oil. Add in any spices you like plus salt and pepper.
- Snack– Snap peas and celery with herbed cream cheese
Disclosure: I get commissions for purchases made through links in this post at no additional cost to you. Pls understand that I recommend them because
they're helpful or useful.
An eight-week keto meal plan created based on the expertise of certified nutritionists, personal trainers, and chefs.
Day 4
- Breakfast- Two-egg omelet with spinach, mushrooms, and cheese cooked in coconut oil
- Lunch- Chicken salad with artichoke hearts, tomatoes, mixed greens, a hard-boiled egg, and olive oil
- Dinner- Seared cod, mixed green salad with avocado, olive oil drizzle
- Snack– Handful of blueberries
Day 5
- Breakfast- Baked eggs and sausage with tomatoes
- Lunch- Smoked salmon, flax crackers, goat cheese, pickles, and olives
- Dinner- Grilled steak with Buffalo cauliflower and ranch dressing
- Snack– Cucumber slices with mayo
Day 6
- Breakfast- Steak and eggs
- Lunch- Eggplant salad with artichoke hearts, tomatoes, mixed greens, a hard-boiled egg, and olive oil
- Dinner– Seared tofu, roasted broccoli, mixed green salad with avocado
- Snack– Beef jerky
Day 7
- Breakfast- Boiled eggs, a handful of strawberries
- Lunch- Spinach and goat cheese frittata, spinach salad
- Dinner- Spaghetti squash stuffed with ground beef, mozzarella, and marinara sauce
- Snack– String cheese stick
Day 8
- Breakfast- Keto pancakes with ¼ cup each almond flour and cream cheese, two eggs, and cinnamon
- Lunch- Baked chicken thighs, broccoli topped with bacon, cheese, and sour cream
- Dinner- Stir–fried beef and broccoli, cauliflower rice
- Snack– Bacon-wrapped jalapeño peppers stuffed with herbed cream cheese
You may be interested in:
- How To Get Into Ketosis? Here Are 6 Tips
- The Ultimate Keto Diet Food List
- Ketogenic Diet Plan Checklist
Day 9
- Breakfast- Red peppers stuffed with spinach, bacon, and eggs
- Lunch- Kale salad topped with pesto-stuffed chicken breast
- Dinner- Grilled Italian sausage with peppers and onions, spinach salad with blue cheese dressing
- Snack– Portobello mushroom stuffed with salsa and pepper jack cheese then broiled
Day 10
- Breakfast- Eggplant hash seared in olive oil topped with two eggs of your choice
- Lunch- Mixed salad topped with roasted red peppers, sliced salami, cubed cheese
- Dinner- Basked pesto salmon with Brussels sprouts
- Snack– Zucchini chips
The video below: A Sample Ketogenic Diet Meal Plan
Day 11
- Breakfast- Two eggs fried in olive oil served with avocado and salsa
- Lunch- Bacon, and tomato over mixed greens
- Dinner- Zucchini noodles topped with meat sauce or marinara
- Snack– Goat cheese and cucumber slices
Day 12
- Breakfast- Two fried eggs over sautéed kale and onions
- Lunch- Tuna salad over mixed greens topped with olive oil, a handful of raspberries
- Dinner- Stir-fried chicken with cabbage and bok choy
- Snack– Hard-boiled egg sprinkled with smoked sea salt
Day 13
- Breakfast- Frittata with broccoli and cheese
- Lunch- Seared tofu over greens with almonds, avocado, and cucumber
- Dinner- Roasted portobello mushroom with herb butter and broccoli
- Snack– Celery and cream cheese
Day 14
- Breakfast- Low-carb pancakes made with eggs, cream cheese, butter, almond flour, baking powder, and lemon zest served with blueberries
- Lunch- Sautéed broccoli and tempeh, cheese cubes, celery
- Dinner- Grilled eggplant, bacon-wrapped asparagus, baked brie
- Snack– Half an avocado with salt and pepper
Easy Meal Plans For Keto Diet
Day 15
- Breakfast- Scrambled eggs with butter, tomato, and cilantro, side of bacon
- Lunch- Chicken meatballs with marinara sauce
- Dinner- Lettuce wraps with chicken, bacon, and tomato
- Snack– Almonds
Disclosure: I get commissions for purchases made through links in this post at no additional cost to you. Pls understand that I recommend them because
they're helpful or useful.
An eight-week keto meal plan created based on the expertise of certified nutritionists, personal trainers, and chefs.
Day 16
- Breakfast- Whole milk, unsweetened yogurt, a small handful of raspberries, chia seeds, and walnuts
- Lunch- Mixed greens salad with bacon, avocado, cheese, pumpkin seeds, grape tomatoes, ranch dressing
- Dinner- Grass-fed ground beef sautéed with onions and tomato sauce over shirataki noodles sautéed in oil
- Snacks- Cucumber slices with cream cheese
Day 17
- Breakfast- Two eggs fried in olive oil, avocado, and salsa
- Lunch- Taco salad over romaine
- Dinner– Chicken piccata with capers, cauliflower
- Snack– Deviled egg
Day 18
- Breakfast- Frittata with broccoli and cheese
- Lunch- Deli meat and cheese roll-ups with almonds, cucumbers, and blueberries
- Dinner- Lamb chops with herbed butter
- Snack– Celery and peanut butter
Day 19
- Breakfast- Soft-boiled eggs, asparagus, roasted peppers
- Lunch- Arugula salad with tempeh, brie, and olives
- Dinner- Baked chicken with cream sauce and sun-dried tomatoes
- Snack– Handful of macadamia nuts
Day 20
- Breakfast- Cheese and spinach omelet topped with avocado and salsa
- Lunch- Parmesan crusted chicken over romaine with Caesar dressing
- Dinner- Grilled hamburger with cheese, tomato, and avocado wrap served in lettuce leaves
- Snack– Zucchini sticks and a cheese stick
Disclosure: I get commissions for purchases made through links in this post at no additional cost to you. Pls understand that I recommend them because
they're helpful or useful.
An eight-week keto meal plan created based on the expertise of certified nutritionists, personal trainers, and chefs.
Day 21
- Breakfast- Whole-milk, sugar- free yogurt with chia seeds, walnuts, and berries
- Lunch- Broccoli cheese soup
- Dinner- Roasted salmon with lemon-butter sauce, roasted broccoli
- Snack– Almonds
Day 22
- Breakfast- Two eggs and sausage with cheddar cheese
- Lunch- Chili, side salad with Italian dressing
- Dinner- Cobb salad with ranch dressing
- Snack– Bell peppers and cucumbers with guacamole
Day 23
- Breakfast- Blackberry smoothie made with almond milk, chia seeds, and a dash of lemon juice
- Lunch- Ham and cheese roll-ups, side salad, cottage cheese
- Dinner- Chicken parmesan over zucchini noodles
- Snack–Colby Jack string cheese
The video below: What You Should Eat On The Ketogenic Diet
Easy Meal Plans For Keto Diet
Day 24
- Breakfast- Sandwich of one poached egg and one slice of cheese between two turkey sausage patties
- Lunch- Stir-fried chicken and broccoli
- Dinner- Lamb burgers with avocado and bacon wrapped in collard greens
- Snack– Celery and almond butter
Day 25
- Breakfast- Spinach and swiss cheese omelet
- Lunch- Grilled chicken over baby spinach, tomato, and avocado
- Dinner- Sautéed beef with mixed vegetables over romaine
- Snack– Beef jerky
Day 26
- Breakfast- Green smoothie with avocado, MCT oil, cucumber, kale, hemp seeds, and lemon
- Lunch- Chicken salad with macadamia nuts and blackberries over mixed greens
- Dinner- Beef lasagna made with zucchini ribbons or eggplant slices
Day 27
- Breakfast- Spinach, mushroom, and feta omelet
- Lunch- Caesar salad with romaine lettuce, grilled chicken breast, bacon, and Parmesan
- Dinner- Oven-baked salmon with broccoli
- Snack– Half an avocado with smoked salt and pepper
Day 28
- Breakfast- Bacon and eggs cooked in bacon fat
- Lunch- Roast beef, brie, arugula, pesto, and olive plate
- Dinner- Bun-less chili cheeseburger with onions and cheese
- Snack– Olives and cubed cheese
Day 29
- Breakfast-Kale, egg, and tomato frittata
- Lunch-Smoked salmon and cream cheese roll-ups, celery, almonds, radishes with ranch
- Dinner- Bone-in pork chop, cauliflower-cheddar mash
- Snack– Red bell peppers with ranch dressing
Day 30
- Breakfast- Huevos rancheros
- Lunch- Pepperoni and mozzarella roll-ups, cherry tomatoes, macadamia nuts
- Dinner- Beef in cream sauce and steamed zucchini
- Keto-Friendly Beverages
Keto-Friendly Beverages
It is really important to avoid carbs in your beverages when you are on a keto diet. Sugar sneaks up on you easily in juice, soda, wine, beer, etc. The following are good choices for drinks when following a keto diet.
- Water
- Sparkling water
- Unsweetened tea
- Unsweetened coffee
- Green tea
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