Easy Keto Meal Plan includes 5 EASY low carb dinners plus a keto bonus recipe with net carb counts and a printable shopping list. Suggestions for side dishes, keto breakfast and lunch ideas, and meal prep tips make keto easy!
Easy Keto Meal Plan: Week 2
Welcome to the second week of Easy Keto Meal Planning! Curious about keto but not sure where to start? I can help! This Easy Keto Meal Plan includes 5 EASY low carb dinners plus a keto breakfast recipe complete with net carb counts and a printable shopping list. The best part: there are 52 weekly keto dinner plans, so you’re covered for an entire year! Each meal plan includes net carb counts, serving amounts, meal prep tips, a side suggestion for each meal, and your printable grocery list.
This meal plan is designed for people who love good food but don’t want to devote hours to hard to make keto meals. As a general rule I stick to simple recipes that do not require hard to find ingredients (though keto essentials like monk fruit, almond flour, and coconut flour are often used). This keto meal plan is not considered “strict” keto, but feel free to customize these to fit your needs better! Most recipes are one pan meals that can be made in 30 minutes or less, but sometimes there will be slow cooker meals for good “dump and go” meals.
Here’s a quick video overview of what’s included in the plan this week. Keep scrolling for the links to recipes, meal prep tips, and the printable grocery list! You can also check out all of my keto recipes here.
Week 2 – Easy Keto Meal Plan Video
Monday: One Pan Bacon Cheeseburger Skillet
This One Pan Keto Bacon Cheeseburger Skillet is under 4 net carbs and is loaded with ground beef, bacon, a creamy sauce and cheese! This keto dinner is ready in under 20 minutes!
Side suggestion: Parmesan Roasted Cauliflower – 3.5 net carbs, 4 servings (3/4 cup each). This crispy, cheesy side dish adds a great nutritional boost, and the crispy edges are the perfect texture to add to this meal.
Cheeseburger Skillet (4.8) + Cauliflower (3.5) = 8.3 net carbs for the full dinner.
Breakfast Recommendation (from Weekly Keto Breakfast Ideas) – Coconut Muffins, 4.7 net carbs, 6 large muffins
Lunch Recommendation (from Weekly Keto Lunch Ideas) – Turkey Club Sandwich, 4.6 net carbs, 1 sandwich
Combined net carbs with all suggestions: 17.6
Tuesday: Green Bean and Sausage Sheet Pan Dinner
This Sausage and Green Bean Sheet Pan Dinner is ready in 30 minutes, requires no prep and is less than 6 net carbs per serving! This will be your new favorite easy keto dinner recipe!
Side suggestion: Keto Mashed Cauliflower – 4.4 net carbs, 6 servings (3/4 cup). Crispy green beans and juicy sausages are just begging for a delicious creamy side like this!
Sausage and Green Beans (5.9) + Cauliflower (4.4) = 10.3 net carbs for full meal.
Breakfast Recommendation (from Weekly Keto Breakfast Ideas) – Broccoli Cheddar Egg Muffins (3), 3 net carbs, 12 egg muffins total
Lunch Recommendation (from Weekly Keto Lunch Ideas) – Chaffle Pizzas, 1.8 net carbs, 6 mini pizzas
Combined net carbs with all suggestions: 15.1
Wednesday: One Pan Keto Lasagna
This Keto Lasagna Skillet has everything you love about lasagna with none of the work! Ready in 30 minutes and only 5 net carbs per serving this is a low carb recipe you’ve got to try!
Side suggestion: Keto Garlic Bread – 2.4 net carbs, 6 chaffles. Cheesy, crispy, garlicky, and a great gluten-free, low-carb, inexpensive alternative for cheesy garlic bread!
Lasagna (4.3) + Garlic Bread (2.4) = 6.7 net carbs for the full keto dinner.
Breakfast Recommendation (from Weekly Keto Breakfast Ideas) – Keto Bagels, 3.4 net carbs, 8 bagels
Lunch Recommendation (from Weekly Keto Lunch Ideas) –Turkey Roll-Up, 3.9 net carbs, 1 roll-up
Combined net carbs with all suggestions: 14
Thursday: Sesame Pork and Green Beans
One Pan Keto Sesame Pork and Green Beans has just 4.5 net carbs per serving and is loaded with tangy Asian flavor! This reheats perfectly so it is a great meal prep option!
Side suggestion: Cauliflower Fried Rice – 51 net carbs, 4 servings (about 1 cup each). These flavors are perfectly complementary, and it can easily be meal prepped for a quick dinner.
Pork & Green Beans (5.1) + Cauliflower Fried Rice (5.1) = 10.2 net carbs
Breakfast Recommendation (from Weekly Keto Breakfast Ideas) – Ham Quiche Cups (3), 2.4 net carbs, 12 mini quiches
Lunch Recommendation (from Weekly Keto Lunch Ideas) – Broccoli Salad with Bacon, 4.2 net carbs, 11 servings (1 cup each)
Combined net carbs with all suggestions: 16.8
Friday: Slow Cooker Ranch Chicken
This easy Keto Slow Cooker Ranch Chicken is the perfect set it and forget it meal! It is great for low carb tacos, salads and keto meal prep! Only 5 easy ingredients!
Side suggestion: Zucchini Tortillas – 2.4 net carbs, 6 large tortillas (or 1.2 net carbs for 12 small). The perfect meal prep recipe because this low-carb, gluten-free tortilla adds a nutritional boost, too!
Ranch Chicken (1) + 2 small tortillas (2.4) = 3.4 net carbs
Breakfast Recommendation (from Weekly Keto Breakfast Ideas) – Bacon Cheddar Chaffles, 2.2 net carbs, 5 chaffles
Lunch Recommendation (from Weekly Keto Lunch Ideas) – Turkey Wrap, 3 net carbs, 1 wrap.
Combined net carbs with all suggestions: 8.6
Bonus Keto Recipe: Peanut Butter Fudge
If your sweet tooth is calling and you need an easy and delicious way to satisfy it, this Keto Peanut Butter Fudge will do the trick! With only 3 ingredients and 2 net carbs per slice this is a GREAT keto treat. You only need to pick up one extra item at the grocery to make this dessert along with the meals above, you can find the details on the “Bonus Recipe” section of the printable grocery list below!
Keto Meal Prep Tips:
Bacon Cheeseburger Skillet –
This recipe is great for meal prep because you can make it on the weekend, refrigerate, then eat it Monday night! You can make this meal up to 3-4 days before eating, saving you time on a busy evening. To reheat, cover and bake at 350 degrees F for 10-15 minutes until warmed through. Single servings reheat well in the microwave, too. If you don’t want to cook entirely, just prep the ground beef and bacon up to 3 days ahead of time.
Reheating:
- Full skillet or large portions – Cover and bake at 350 degrees F for 10-15 minutes or until warmed through.
- Small portions – Microwave in 30-second bursts, turning the plate and checking to see if it’s warm every time.
Freezing: This recipe is not freezer-friendly. The baked cheese will separate during thawing, leading to a grainy and watery texture.
Sausage and Green Beans –
This mean can be made ahead of time, but I love the texture the most when it’s fresh. Trimmed, raw green beans can last 3-4 days, so trimming those on your prep day would allow you to toss everything on the pan and cook pretty much as soon as you walk in the door! If you do cook this dish ahead of time, it will last 3-4 days in an airtight container in the fridge.
Reheating:
- Bake – 350, 5-10 minutes (cover if you’re worried about it browning too much)
- Air Fryer – 350, 3-5 minutes
- Stove top – Medium heat, covered pan, 4-8 minutes
- Microwave – 30-second bursts until warmed throughout (will lose any crispiness, though)
Freezing: You technically can freeze up to a year, but the green beans get quite soggy.
One Pan Lasagna –
You can cook this dish ahead of time, and the texture is still fantastic when reheated within 3 days! If you want to prep but cook it fresh, you could go as far as sauteing and assembling, then you can cook it fresh within 3 days. This is a really great dish to double — Make one for yourself and one to carry to a friend or neighbor!
Reheating:
- Large batch/full lasagna – Bake (covered) at 350 for 10-15 minutes or until warmed throughout. If you like the top to be crisp, remove the cover for the last 2-4 minutes.
Freezing: I don’t recommend freezing this dish once it’s assembled or cooked as the cream cheese and shredded cheese will become grainy and separated. You COULD complete steps 1-5 in the recipe, then allow it too cool and freeze up to 6 months. When you’re ready to eat, thaw, add to a skillet and stir until warm again, then make your cream cheese layer, top with shredded cheese, and bake fresh.
Sesame Pork & Green Beans –
This meal can be easily prepped and refrigerated or completely cooked and frozen. To prep ahead of time (up to 3 days before), slice your pork chops, trim your green beans, and make the sesame sauce. Store each separately in the fridge, then you can quickly throw it all together quickly!
Reheating:
- Small batch / Single serving – Microwave in 30-45 second bursts until warm throughout.
- Whole dish – Return to skillet on medium heat, stir and cook until warmed through. To bake, add to a baking dish, cover, and cook at 350 degrees for 8-12 minutes.
Freezing: You can freeze this dish once frozen. Place in an airtight container and freeze up to 6 months (best texture within 3 months). Thaw in the fridge before following the reheating instructions above.
Slow Cooker Ranch Chicken –
Perfect meal prep dinner right here! First of all, it’s a dump-and-go meal, so if you don’t have a prep day, you’re good as long as you can get it in the crock pot in the morning. This freezes well, so try freezing individual servings — Then you can just pull out one portion the night before, then use it for a sandwich, taco, or more!
Reheating:
- Slow cooker – You can add it back into the slow cooker on low, stirring occasionally.
- Microwave – Single-servings can be microwaved in 30-second bursts, and large portions can be microwaved for 2 minutes on 50% power, stirring and repeating until warmed throughout.
Freezing: To freeze, cook, cool completely, then transfer to a freezer bag (or individual-sized bags all stored in a freezer bag). To thaw, just let it sit in the fridge overnight! This is great for 3 months in the freezer.
Peanut Butter Fudge –
Super quick, easy to make ahead of time. Store in the freezer up to 6 months (great for prepping for the holidays!!).
