Keto Meal Plans

Find easy keto meal plans that work. 7-day, 30-day, beginner, and low-cost options—all with real food and free shopping lists.

No guesswork. No stress. Just real food and a clear plan.

Whether you’re brand new to keto or looking to stay on track, these meal plans take out the hard part—figuring out what to eat. I’ve put together free, practical plans that work for real life.

What’s Inside

You’ll find free, practical meal plans to fit your life:

Beginner Keto Meal Plan A no-pressure way to start keto. Easy meals, no weird ingredients.

7-Day Keto Meal Plan One full week of meals with macros included. Great for testing keto or getting back on track.

30-Day Keto Challenge A full month of daily meals, snacks, and grocery lists. Built for habit-building.

Keto Shopping List Grab-and-go grocery guide. No fluff. Just real food that fits keto.

Keto on a Budget Stretch your grocery bill and still stay in ketosis.

Who These Plans Are For

These aren’t just for people trying to lose weight.

They’re for:

  • People new to keto who don’t know where to start
  • Parents feeding a family and trying to eat clean
  • Workers too busy to cook 3 times a day
  • Anyone who wants structure and simplicity

What Makes These Meal Plans Different

No clickbait. No 20-ingredient “fat bombs.” Just simple meals that get the job done.

Each plan is:

  • Low in net carbs (most meals under 8g per serving)
  • Built around whole foods (meat, eggs, veggies, nuts, oils)
  • Designed to keep you full and stable — no crashes
  • Family-friendly and easy to prep
  • Backed by real keto science (not fad tricks)

You won’t need fancy ingredients or spend hours in the kitchen. Most meals take under 30 minutes.

Meal Plan Formats You’ll Find

Plan TypeWhat You GetBest For
Beginner Plan5 days of meals + grocery listFirst-timers
7-Day Plan21 meals + snacks + macrosJumpstarting keto
30-Day Challenge4 weeks of daily meals + prep tipsHabit-building and results
Budget PlanMeals under $5 per servingSaving money
Shopping ListPantry, fridge, freezer essentialsWeekly planning and prep

What a Day on Keto Looks Like

Example Day from 7-Day Plan:

  • Breakfast: Scrambled eggs with spinach + avocado
  • Lunch: Chicken salad with olive oil + sunflower seeds
  • Dinner: Ground beef skillet with zucchini and cheese
  • Snack: Handful of almonds or hard-boiled egg

Total net carbs: ~20g
Time spent cooking: ~30 minutes total

Tips to Make Meal Planning Easier

Pick 2–3 go-to meals you can repeat. You don’t need 30 different recipes.

Batch-cook proteins on Sunday. Cook chicken, beef, and eggs ahead of time.

Keep backups on hand. Canned salmon, frozen spinach, and pre-cooked bacon are lifesavers.

Use your freezer. Leftovers save time, money, and mental energy.

Don’t overthink it. Repetition works. Find what you like and stick with it.

Ready to Start?

Start with the Beginner Meal Plan if you’re brand new.
Or go big with the 30-Day Keto Challenge if you want a full reset.

Need help figuring out your carbs, fat, and protein?
Check out Keto Macros to calculate what you need each day.

Still confused about what keto even is?
Start at Keto Basics—we keep it simple.

Summary

  • We offer 5 free keto meal plans: beginner, 7-day, 30-day, budget, and a shopping list.
  • Each plan is designed for real life: fast meals, no fancy ingredients, low net carbs.
  • You’ll get clear guidance, built-in grocery lists, and meals that actually taste good.
  • These plans work whether you’re new to keto or just tired of thinking about food.
  • Pick a plan and go. No guesswork.

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