Keto Meal Plan for Beginners
Start keto without the stress. This beginner-friendly 5-day plan includes real food meals, grocery tips, and simple steps to get going.
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). I designed this specifically for people who feel overwhelmed by more complex meal plans.
Need a refresher on how keto works? See our What Is the Keto Diet? guide.
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.
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.
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.
5-Day Keto Meal Plan (Beginner Version)
Day 1
| Meal | What to Eat | Net Carbs |
|---|---|---|
| Breakfast | Scrambled eggs (3) in butter + ½ avocado | 3g |
| Lunch | Chicken thigh salad with olive oil dressing | 4g |
| Dinner | Ground beef (6 oz) with sautéed zucchini and cheese | 5g |
| Snack | Handful of almonds (15) | 2g |
Daily Total: ~14g net carbs | ~1,600 cal
Day 2
| Meal | What to Eat | Net Carbs |
|---|---|---|
| Breakfast | Chia seed pudding with heavy cream | 3g |
| Lunch | Tuna salad lettuce wraps | 3g |
| Dinner | Baked salmon (6 oz) with roasted broccoli | 5g |
| Snack | Celery sticks with 2 tbsp cream cheese | 2g |
Daily Total: ~13g net carbs | ~1,550 cal
Day 3
| Meal | What to Eat | Net Carbs |
|---|---|---|
| Breakfast | 2 fried eggs + sautéed spinach in olive oil | 2g |
| Lunch | Leftover salmon on salad greens with olive oil | 3g |
| Dinner | Bacon-wrapped chicken with cauliflower mash | 6g |
| Snack | Cheese cubes (1 oz) | 1g |
Daily Total: ~12g net carbs | ~1,620 cal
Day 4
| Meal | What to Eat | Net Carbs |
|---|---|---|
| Breakfast | Omelet (3 eggs) with cheese and zucchini | 3g |
| Lunch | Chicken thighs with cabbage sautéed in butter | 4g |
| Dinner | Beef and broccoli stir-fry (no sauce, use coconut aminos) | 6g |
| Snack | 1 boiled egg | 0.5g |
Daily Total: ~13.5g net carbs | ~1,580 cal
Day 5
| Meal | What to Eat | Net Carbs |
|---|---|---|
| Breakfast | Coffee with 2 tbsp heavy cream + hard-boiled egg | 1g |
| Lunch | Egg salad (3 eggs + mayo) over spinach | 2g |
| Dinner | Cheeseburger patty (6 oz) with sautéed mushrooms | 4g |
| Snack | A few olives or 10 macadamia nuts | 1g |
Daily Total: ~8g net carbs | ~1,540 cal
5-Day Summary
| This Plan | |
|---|---|
| Average daily net carbs | ~12g |
| Average daily calories | ~1,580 |
| Total prep time for the week | ~3-4 hours |
| Estimated grocery cost | $45-60 |
Tips for Your First Week on Keto
Drink more water. Keto flushes out fluids quickly, so stay well hydrated.
Add salt to your food. You’ll lose sodium as insulin drops—this is normal.
Don’t skip meals early on. You need energy while your body adjusts.
Expect “keto flu.” You might feel off for 2–5 days. It’s temporary.
Avoid cheat days. They can kick you out of ketosis and reset your progress.
Learn more in our Keto Side Effects guide and how to manage them.
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
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.