Are you new to keto and looking for an easy and painless way to start? This sample keto meal plan will help you get on track fast and with little effort.
Apart from excitement, starting a new diet might also evoke confusion and feeling completely lost. It's always easier to start by following a detailed and ready-made plan. It can later be polished and adjusted to your needs and liking once you've mastered the basics and feel more or less comfortable in your new shoes.
This 21-day sample keto meal plan offers various easy and affordable choices for your daily breakfast, lunch, and dinner meals.
We've linked the meals to our respective recipe pages for your convenience. The recipes with no active links are being produced in our 'keto laboratory' and will be posted soon - stay tuned! Meanwhile, feel free to Google the respective recipes, as plenty of variations of these dishes are available on the world wide web.
21-Day Sample Keto Meal Plan for Beginners
Below you will find a sample keto meal plan for 21 days (3 full weeks). Feel free to mix and match meal options from other weeks if your body craves something different. This is only a list of ideas for you to choose from - let your body guide you!
Disclaimer: This Sample Keto Meal Plan is provided only for educational and informational purposes and does not constitute medical or nutritional advice. Consider seeking a healthcare provider's advice prior to making any decisions that are related to your diet or health.
Monday
| Breakfast | Lunch | Dinner | |
| Week I | Fried low-carb bread with egg | Sheet-pan Pork Chops with Green Beans | Keto Noodles with Shrimp Sauce |
| Week II | Boiled eggs with avocado and bacon | Grilled Pork Roulades | Creamy Tomato Soup |
| Week III | Keto Granola with Natural Yogurt | Zucchini Pasta with Chicken and Peanuts | Keto Curd Pancakes |
Tuesday
| Breakfast | Lunch | Dinner | |
| Week I | Keto Omelet with Cheese & Bell Pepper | Pork Ragu with Cauliflower Rice and Radish Salad | Keto Poke Bowl |
| Week II | Keto Granola with Natural Yogurt | Turkey Goulash with Mushrooms | Tuna Salad |
| Week III | Scrambled Eggs | Crispy Chicken Wings with Cucumber-Hung Curd Salad | Creamy Mushroom Soup |
Wednesday
| Breakfast | Lunch | Dinner | |
| Week I | Chia Seed Pudding | Ground Beef Kebabs with Lettuce and Tomato Salad | Fried Cauliflower with Cheese |
| Week II | Scrambled Eggs | Stir & Fry with Pulled Pork | Chicken & Mushroom Julienne |
| Week III | Breakfast Egg Muffins | Konjac Noodles with Salmon Sauce | Keto Seafood Chowder |
Thursday
| Breakfast | Lunch | Dinner | |
| Week I | Granola with Natural Yogurt | Chicken Meatballs with Tomatoes & Mozzarella | Keto pancakes with berries |
| Week II | Breakfast Egg Muffins | Sweet & Sour Chicken with Cauliflower Rice | Keto Caesar Salad |
| Week III | Keto Chia Seed Pudding | Roasted Chicken with Coriander and Lemon | Shrimp Julienne |
Friday
| Breakfast | Lunch | Dinner | |
| Week I | Cheese, Egg & Salmon Salad | Shredded Beef with Bell Pepper Salad | Beet & Sauerkraut Soup |
| Week II | Keto Chia Seed Pudding | Keto Ribs | Cauliflower Rice with Green Peas & Carrots |
| Week III | Boiled Eggs with Avocado & Tuna | Salmon Steak with Asparagus | Keto Pumpkin Soup |
Saturday
| Breakfast | Lunch | Dinner | |
| Week I | Boiled Eggs with Avocado & Tuna | Pulled Pork | Crispy Chicken Wings |
| Week II | Keto Bread Toast with Salmon and Eggs | Keto Seafood Chowder | Lettuce Wraps |
| Week III | Keto Omelet with Cheese & Bell Pepper | Stir & Fry with Pulled Pork | Tuna Salad |
Sunday
| Breakfast | Lunch | Dinner | |
| Week I | Keto Pancakes | Salmon Steak with Mashed Pumpkin | Keto Caesar Salad |
| Week II | Keto Waffles | Stuffed Bell Peppers | Keto Sushi |
| Week III | Cheese, Egg & Salmon Salad | Zucchini Pasta with Chicken and Peanuts | Keto Poke Bowl |
