Keto Diet Sample Plan for Beginners

By now, you have probably learned about the benefits of ketogenic diet and how effective it is for losing weight.  You have seen testimonials from many people on YouTube or blog sites, raving about how their health improved after implementing this high-fat, low-carbohydrates diet. At this point, you are eager to try it out for yourself. However, you might be having a hard time setting up a meal plan that will stick to the diet. Well, we have the answer to that. To ease your transition into the Keto Diet, try this sample plan as a quick and easy way to start your new diet!

Keto Diet Meal Plan


Scrambled Eggs with butter

paired with avocado/cheese/sausage/bacon (try alternating the pairings for each meal). 88% fat, 11% protein and 1% carb

Frittata with Spinach

Eggs, sausage or bacon, cheese and spinach combined. 79% fat, 19% protein and 2% carb

Low-Carb Oatmeal

flax seeds, chia seeds, sunflower seeds with full fat milk.    88% fat, 6% protein and 4% carb

Mushroom Omelet

fry eggs, mushrooms, butter and onion.    88% fat, 6% protein and 4% carb

Avocado and Egg Salad

combine lettuce, avocado, boiled eggs, olive oil and full fat yogurt. 78% fat, 16% protein and 6% carb


Tuna and Cheese Melt

A mix of mayo, celery, pickles, and tuna on a low-carb bread topped with cheese. 78% fat, 20% protein and 2% carb

Meat Pie

ground beef baked with cheese, almond flour, sesame seeds, dried basil and cheese. 70% fat, 25% protein and 5% carb

Buttered Chicken Breast with Spinach

Combine butter with lemon juice and chopped parsley to put more flavor on the chicken. 72% fat, 27% protein and 1% carb

Spicy Salmon with Spinach

Bake salmon with mayo, chili paste, parmesan cheese and butter. 83% fat, 16% protein and 1% carb

Mexican Tortilla

Ground beef, salsa and cheese wrapped on a low-carb tortilla. 74% fat, 22% protein and 4% carb


Garlic Chicken

Bake the chicken with butter, lemon juice and top with chopped parsley. 72% fat, 25% protein and 3% carb

Savory Pork Chops

Fried pork chops on cheese sauce with string beans. 78% fat, 19% protein and 3% carb

Turkey with Cream Cheese

Baked turkey with butter, cream-cheese and sour cream. 76% fat, 21% protein and 3% carb

Ribeye Steak

Well done steak on Gremolata Sauce. 78% fat, 21% protein and 1% carb

Salmon Tandoori

Baked Salmon with cucumber sauce, on top of lettuce and avocado salad. 82% fat, 15% protein and 3% carb

You can do some modifications with the meals of this keto diet sample plan depending on your preference. The types of meat and fish can be swapped, and you can replace the milk-based sauce if you are lactose intolerant. If you are a vegetarian, you can find other alternative high fat food sources like olive oils, nuts and berries to pair with your veggies. For 14 days, you can mix-and-match the meals whichever you want to eat on a given day. You can even swap the meals for breakfast with lunch, lunch with dinner, or dinner with breakfast.

However, during the first two weeks of your keto diet, you might feel some side effects like flu, constipation, leg cramps and heart palpitations. These are normal effects of not having enough carbohydrates in your body and will soon go away. What you need to do is to increase your water, salt and magnesium intake to treat these side effects. But as long as you stay on this keto diet sample plan, you will easily adjust to keto diet.

Once you get used to preparing the meals in this keto diet sample plan, and get familiarized with the best foods for keto diet, you will eventually develop keto meals of your own. Just make sure to stick to your diet plan and soon you will notice the benefits of keto diet.


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