Keto Meal Plan for Beginners

Starting keto doesn’t have to be confusing. This plan keeps it simple—real food, no gimmicks, and no fancy ingredients.

If you're new to keto, this 5-day plan will help you get started without the stress. It focuses on meals you can actually cook (or prep in 15 minutes or less).

Need a refresher on how keto works? See our What Is the Keto Diet? guide.

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How This Meal Plan Works

• 5 full days of keto-friendly meals
• Under 25g net carbs/day
• Real food you can buy at any grocery store
• Family-friendly and repeatable

We kept it flexible so you can swap meals around if needed.

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What You’ll Eat on This Plan

Meal	Focus
Breakfast	High-fat, low-carb, protein optional
Lunch	Easy proteins + healthy fats
Dinner	Hearty, satisfying, low in carbs
Snack (if needed)	Optional, helps with transition

All meals are built around whole foods—eggs, meat, leafy greens, healthy fats.

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Beginner-Friendly Keto Grocery List

Here’s a basic grocery list to get you through the 5 days:

Proteins

• Eggs
• Chicken thighs
• Ground beef (80/20)
• Salmon (or canned tuna)
• Bacon

Veggies (Low-Carb)

• Spinach
• Zucchini
• Cauliflower
• Broccoli
• Avocados
• Cabbage

Fats & Oils

• Olive oil
• Butter or ghee
• Coconut oil
• Cheese (cheddar, mozzarella)

Pantry

• Almonds
• Chia seeds
• Heavy cream
• Garlic powder, paprika, salt

Need help building a full grocery list? Use our full Keto Shopping List.

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5-Day Keto Meal Plan (Beginner Version)

Day 1

• Breakfast: Scrambled eggs cooked in butter + avocado
• Lunch: Chicken thigh salad with olive oil dressing
• Dinner: Ground beef with sautéed zucchini and cheese
• Snack: Handful of almonds

Day 2

• Breakfast: Chia seed pudding with heavy cream
• Lunch: Tuna salad lettuce wraps
• Dinner: Baked salmon with roasted broccoli
• Snack: Celery sticks with cream cheese

Day 3

• Breakfast: 2 fried eggs + sautéed spinach in olive oil
• Lunch: Leftover salmon on salad greens
• Dinner: Bacon-wrapped chicken with cauliflower mash
• Snack: Cheese cubes

Day 4

• Breakfast: Omelet with cheese and zucchini
• Lunch: Chicken thighs with side of cabbage sautéed in butter
• Dinner: Beef and broccoli stir-fry (no sauce)
• Snack: 1 boiled egg

Day 5

• Breakfast: Coffee with heavy cream + hard-boiled egg
• Lunch: Egg salad over spinach
• Dinner: Cheeseburger patty with sautéed mushrooms
• Snack: A few olives or nuts

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Tips for Your First Week on Keto

✅ Drink more water—keto flushes out fluids quickly
✅ Add salt—you’ll lose sodium as insulin drops
✅ Don’t skip meals early on—you need energy
✅ Expect “keto flu”—you might feel off for 2–5 days
✅ Avoid cheat days—they can kick you out of ketosis

Learn more in our Keto Side Effects guide and how to manage them.

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Want to Keep Going?

Once you’re comfortable with the basics, try our:

• 7-Day Keto Meal Plan – Great for structure and variety
• 30-Day Keto Challenge – Full month of meal planning
• Keto on a Budget – For affordable meals that still fit the plan

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Summary

• This 5-day beginner plan keeps carbs low and meals easy.
• You'll eat real food—meats, veggies, fats—with no weird ingredients.
• Stick to the plan, and you’ll start easing into ketosis without overwhelm.
• Use the Keto Shopping List to prep ahead.
• Check out Keto Basics if you need a refresher on how keto works.

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Sources

• https://www.healthline.com/nutrition/ketogenic-diet-101
• https://www.dietdoctor.com/low-carb/keto
• https://www.clevelandclinic.org/
• https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/low-carb-diet/art-20045831