Not sure where to start with your keto diet? This 5 day easy keto meal plan is a great place to begin! Gluten-free, grain-free, low in dairy and sugar-free.
How this meal plan is laid out
This meal plan is laid out in an easy to understand way, so someone who is just starting out on a keto diet can understand. It’s a great place to start, as I have included the macros for each meal as a rough guide.
Please note that if you modify the recipes, snacks or ingredients in any way (swapping things out, or doubling the recipe), that the macros will be different. This is why I have provided both the tally for one serving of each meal, and a total for the day. If you change things, simply add up the totals on your own to confirm you meet your macros (if you have any).
For those who are unsure what the macros even mean, it’s generally though of as a beginning rule of thumb that 20 g net carbs per day is a good place to start. This is just a rule of thumb though, and everyone will be different based on their height, weight, metabolism, carb tolerance, ease of getting into ketosis, etc.
If you’re starting out, 20 g net carbs is a good place to start. Depending on how you feel, and if you track ketones, you can modify from there as needed for your individual goals.
Note that most of my dinner recipes are for four people (or two people for dinner + two people for lunch the next day). So, generally speaking, if you are using this meal plan for only one person, simply make half of the recipe.
Some of the snacks and desserts are already made for one person (such as the mug cakes), so double the recipe to make for two people. Be sure to check the serving count on each recipe to make sure you don’t wind up with way too much food!
Breakfast: cinnamon chia pudding – 109 calories, 8 g fat, 3 g net carbs, 4 g protein
Lunch: avocado chicken salad (or tuna salad!), with raw veggies (cucumbers, peppers, green beans, etc) – 353 calories, 21 g fat, 5 g net carbs, 29 g protein
Dinner: loaded cauliflower mash – 717 calories, 61 g fat, 10 g net carbs, 29 g protein
Savory snack: one serving macadamia nuts – 200 calories, 21 g fat, 1 g net carbs, 2 g protein
Dessert: peanut butter chocolate chip mug cake – 422 calories, 39 g fat, 6 g net carbs, 10 g protein
Macros for the day: 1801 calories, 150 g fat, 25 g net carbs, 74 g protein
Breakfast: bulletproof coffee or keto hot chocolate – 225 calories, 23 g fat, 2 g net carbs, 2 g protein
Lunch: leftover cauliflower mash – 717 calories, 61 g fat, 10 g net carbs, 29 g protein
Dinner: cobb salad with a honey mustard vinaigrette – 550 calories, 39 g fat, 4 g net carbs, 45 g protein
Savory snack: string cheese or sliced cheese with pepperoni – 85 calories, 6 g fat, 0.5 g net carbs, 6 g protein
Dessert: microwave strawberry shortcake – 462 calories, 41 g fat, 4 g net carbs, 8 g protein
Macros for the day: 2039 calories, 170 g fat, 20.5 g net carbs, 90 g protein
Breakfast: 3 eggs with 2 slices bacon or 2 small sausages – 295 calories, 21 g fat, 2 g net carbs, 24 g protein
Lunch: leftover cobb salad with a honey mustard vinaigrette – 550 calories, 39 g fat, 4 g net carbs, 45 g protein
Dinner: classic meat sauce with zoodles – 489 calories, 29 g fat, 9 g net carbs, 36 g protein
Savory snack: guilt-free plantain chips
Dessert: strawberry chocolate crepes – 167 calories, 12 g fat, 5 g net carbs, 7 g protein
Macros for the day: 1551 calories, 104 g fat, 25 g net carbs, 115 g protein
Breakfast: low-carb pancakes – 221 calories, 12 g fat, 6 g net carbs, 16 g protein
Lunch: leftover classic meat sauce with zoodles – 489 calories, 29 g fat, 9 g net carbs, 36 g protein
Dinner: BLT lettuce wraps with a low-carb veggie of your choice – 636 calories, 49 g fat, 4 g net carbs, 41 g protein
Savory snack: crispy keto butter crackers – 243 calories, 21 g fat, 4 g net carbs, 9 g protein
Dessert: chocolate coconut fat bombs – 101 calories, 9 g fat, 1 g net carbs, 1 g protein
Macros for the day: 1690 calories, 120 g fat, 24 g net carbs, 103 g protein
Breakfast: two breakfast egg muffins – 312 calories, 22 g fat, 2 g net carbs, 14 g protein
Lunch: leftover BLT lettuce wraps – 636 calories, 49 g fat, 4 g net carbs, 41 g protein
Dinner: grilled chicken parmesan with broccoli (slathered in butter!) – 373 calories, 21 g fat, 6 g net carbs, 39 g protein
Savory snack: leftover crispy keto butter crackers – 243 calories, 21 g fat, 4 g net carbs, 9 g protein
Dessert: two servings three-ingredient keto fudge – 120 calories, 12 g fat, 4 g net carbs, 2 g protein
Macros for the day: 1684 calories, 125 calories, 20 g net carbs, 105 g protein
Tips and tricks to make your meals easier
- Prep meals on the weekend – a lot of these recipes can be prepped several days before hand and then popped into the microwave later in the week. Just be careful to not prep too far in advance. I tend to not let leftovers sit for more than 3-4 days.
- Eat leftovers the next day. This is the basis of this particular meal plan, and it makes sticking on plan while at work MUCH easier! No temptations to go to the fancy burger joint for lunch (unless of course you ask for no bun!).
- The meals are all fairly simple in terms of prep and cook time already, so you won’t have to slave away in the kitchen for hours to stay “on plan”
Can I substitute ingredients?
Of course! Just be careful about the macros, if you modify things dramatically, you will want to recalculate them (if you track them, that is!)
I don’t like leftovers. Can I still use this meal plan?
This makes following the meal plan a bit more tricky, but it’s still doable! Simply cut the amount you make for dinner in half, and you’ll need to find another option for the lunches. Just be aware that the carb counts won’t be accurate! Here are 25 easy keto lunch ideas for you to try!
You may also enjoy these other recipes:
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