If you are considering losing weight or talk to friends about shedding extra pounds, the keto diet is highly likely to come up in conversation. Over the past few years, ketogenic diets have become extremely popular because they are effective at helping many people lose weight.
The keto diet is very low in carbohydrates and also has you eating moderate amounts of protein and high amounts of fat. The high-fat content of this diet forces your body to switch from using the carbs in your food for energy to burning your stores of excess fat in the body. The process of using fat for fuel is known as ketosis, which is where the name keto comes from .
The basics of the keto diet are to restrict your carb intake to about five percent of your daily calories with fats making up about 75 percent and the remainder coming form sources of protein. Most people restrict their carb to less than 50 grams per day with some follower going as low as 20 grams per day.
The best source of fats and proteins in this diet will come from whole foods. This diet does not rely on processed foods, which are often high in added sugars. You can snack while on the keto diet, provided the foods fall within your recommended allowances for your macronutrients. It is best to eat a wide range of foods so that you still get plenty of nutrients from the meats and vegetables you consume.
Switching to a new way of eating can be hard, which is why it can be helpful to follow a ready-made meal plan. Meal plans take the guesswork out of dieting and help you prepare and shop for your new way of eating, as well. The following 30-day meal plan can be reused many times to give you variety throughout the time it takes you to lose weight, and you can leave out meals you don’t like in favor of those that are more appealing to you. Each day, we have provided ideas for three meals per day plus a snack.
P.S. This is a very basic and simple meal plan, which is very easy to implement, but your options do not limit to these recipes only. You can practically find thousands of recipes which you can use to replace in this meal plan. You can also check out our keto recipes, which are super easy, made with few ingredients, perfectly keto yet sumptuous – Click Here for More Keto Recipes
P.S. The Keto Meal Plan given below is extremely simple, so anyone can get onboard without feeling overwhelmed. In case you are looking to have much more variety then check out our shop for keto cookbooks.
30-Day Easy Keto Meal Plan
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 and 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- 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 4
- Breakfast- Double 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
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
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- Herbed 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
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
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
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
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
Avoiding carbs in your beverages is vital on the keto diet, too. The following drinks are good choices when following a keto diet.
- Water
- Sparkling water
- Unsweetened coffee
- Green tea
What next?
The ketogenic diet brings with it many benefits. The truth is, however, the society we live in usually not so keto-friendly.
For this reason, it can be hard to make the shift into the keto lifestyle. Luckily, general guidelines and tools like the basic meal plans provided to you can make transition much easier.
In case you are looking for a custom keto meal plan, which can be modified according to your preferences then click here.
