30 Days Easy Meal Plans For Keto Diet

If you are looking for easy meal plans for keto diet look no further! Here are 30 days of Easy Meal Plans For Keto Diet 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.olive oil

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 kindbeef 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. Themeal plan 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.  

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meal plan for keto beginners

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   

low carb foods   

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, 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- Stirfried beef and broccoli, cauliflower rice  
  • Snack Bacon-wrapped jalapeño peppers stuffed with herbed cream cheese  

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 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  

Custom Keto Diet

  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, 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  
  • SnackColby 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  green tea to increase metabolism
  • Sparkling water 
  • Unsweetened tea 
  • Unsweetened coffee 
  • Green tea 

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