Updated August 5, 2025 | Brad Fishbein
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.
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.
These aren’t just for people trying to lose weight.
They’re for:
No clickbait. No 20-ingredient “fat bombs.” Just simple meals that get the job done.
Each plan is:
You won’t need fancy ingredients or spend hours in the kitchen. Most meals take under 30 minutes.
Plan Type | What You Get | Best For |
---|---|---|
Beginner Plan | 5 days of meals + grocery list | First-timers |
7-Day Plan | 21 meals + snacks + macros | Jumpstarting keto |
30-Day Challenge | 4 weeks of daily meals + prep tips | Habit-building and results |
Budget Plan | Meals under $5 per serving | Saving money |
Shopping List | Pantry, fridge, freezer essentials | Weekly planning and prep |
Example Day from 7-Day Plan:
Total net carbs: ~20g
Time spent cooking: ~30 minutes total
✅ Pick 2–3 go-to meals you can repeat
✅ Batch-cook proteins on Sunday (chicken, beef, eggs)
✅ Keep backups like canned salmon, frozen spinach, or pre-cooked bacon
✅ Use your freezer—leftovers save lives
✅ Don’t overthink it—repetition works
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.
Notice an update we should make?
We strive for accuracy. Contact us here if you see incorrect or outdated info on this page.
Meet the author: Brad Fishbein is a Florida Licensed Mold Assessor and council-certified Microbial Investigator. He’s the founder of TradeCareerPath.com and has completed over 5,000 mold inspections since 2009. Brad now helps homeowners and tradespeople make smart decisions about mold, licensing, and skilled career paths.