Easy Keto Meal Plan with Grocery List (Week 3)

Ready to try keto? I’ve made it easy with this Easy Keto Meal Plan which includes 5 EASY low carb dinners plus a keto dessert recipe complete with net carb counts and a printable shopping list.

Easy Keto Meal Plan: Week 3

You’ll love Week 3 of the Easy Keto Meal Plan! 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 have TONS of options if you’d like to see some different menus! In each meal plan, you’ll see net carb counts, serving amounts, 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.

If you need help with the other meals and snacks in your day, check out these Weekly Keto Breakfast Ideas and Keto Lunch Ideas. These have 5 delicious recipes a week plus a bonus snack!

Easy Keto Meal Plan Video (Week 3)

Monday: One Pan Mushroom Swiss Chicken

This One Pan Mushroom Chicken is covered in Swiss cheese and swimming in a creamy mushroom sauce. It’s super filling and ready in under 30 minutes, so it’s perfect for a busy weeknight after sports, appointments, meetings, and clubs! This recipe makes 4 servings, just 2.2 net carbs each.

Side suggestion: 3-Cheese Keto Biscuits – 22 biscuits, 2 net carbs each. Easy to meal prep, freeze, and reheated for a quick side dish ready anytime.

Mushroom Chicken (2.2) + 2 Keto Biscuit (4) = 6.2 net carbs

Breakfast Recommendation (from Weekly Keto Breakfast Ideas) – Sausage and Biscuits, 3.9 net carbs, 12 sandwiches

Lunch Recommendation (from Weekly Keto Lunch Ideas) – Taco Bites, 0.9 net carbs each, 30 bites

Tuesday: Taco Zoodle Casserole

This low carb Keto Taco Zoodle Casserole has all the flavor of taco mac without the carbs! We back zucchini noodles, taco meat and a rich cheese sauce until bubbly for a super comforting meal. This recipe makes 6 servings, just 5.6 net carbs each! This comfort food also reheats well for delicious leftovers.

Side suggestion: Smoked Queso – 1.8 net carbs, 10 servings (1/4 cup each). Dip celery, carrots, and other vegetables in it, or cut and toast some low-carb tortillas for chips!

Zoodle Casserole (5.6) + Smoked Queso (1.8) = 7.4 net carbs

Breakfast Recommendation (from Weekly Keto Breakfast Ideas) – Chocolate Chip Muffins, 3.6 net carbs each, 18 muffins

Lunch Recommendation (from Weekly Keto Lunch Ideas) – BLT Wraps, 2 net carbs, 2 wraps

Wednesday: Sausage Cream Cheese Rolls

These easy Keto Sausage Cream Cheese Rolls are packed with sausage and cream cheese! These rolls are easy to meal prep and work great as a leftover breakfast or lunch. This recipe makes 10 rolls, each one 2.1 net carbs.

Side suggestion: Swiss Chard with Bacon – 2.5 net carbs, 4 servings (3/4 cup cooked). This adds a great nutritional punch while also being delicious! If you’d like an even lower-carb side dish, serve these sausage rolls with eggs instead.

Sausage Rolls (2) + Swiss Chard (2.5) = 4.5 net carbs

Breakfast Recommendation (from Weekly Keto Breakfast Ideas) – Sausage Jalapeno Chaffles, 1.8 net carbs, 5 chaffles

Lunch Recommendation (from Weekly Keto Lunch Ideas) – Pizza Pinwheels, 4.5 net carbs per serving, 8 servings (5 pinwheels each)

Thursday: Blackened Chicken

Easy Blackened Chicken is great for a quick, super low-carb meal. This chicken is so flavorful, consider making a double batch and freezing some for later! This recipe makes 4 servings, just 1 net carb each. Leftovers are great in salads, wraps, and more.

Side suggestion: Zucchini Fries – 3.2 net carbs, 4 servings. This crispy side dish is kid-friendly, and the parmesan fries contrast perfectly with the spices on the chicken. If you like your chicken or fries dipped in ranch, try this Jalapeno Ranch Dip.

Blackened Chicken (1) + Zucchini Fries (3.2) = 4.3 net carbs

Breakfast Recommendation (from Weekly Keto Breakfast Ideas) – Chocolate Chip Protein Pancakes, 3.4 net carbs, 8 pancakes.

Lunch Recommendation (from Weekly Keto Lunch Ideas) – Chicken Bacon Ranch Wrap, 1.7 net carbs, 1 wrap

Friday: Pepperoni Pizza Bites

Easy Keto Pepperoni Pizza Bites are bursting with pepperoni and mozzarella cheese. They make the perfect dinner at the end of a long week — You can make it ahead of time, too, making Friday evening even easier! You can make 30 bites (just 1 net carb each) with this recipe.

Side suggestion: Cheesy Keto Breadsticks – 12 breadsticks, 1.9 net carbs each. These paired with the pizza bites (and maybe some low carb marinara?) make a great at-home movie night or game night dinner!

Pizza Bites (4) + 2 Breadsticks (3.8) = 7.8 net carbs

Breakfast Recommendation (from Weekly Keto Breakfast Ideas) – Eggs in the Air Fryer, 0.6 net carbs, 1 ramekin

Lunch Recommendation (from Weekly Keto Lunch Ideas) – Prosciutto Skewers, 4 net carbs, 8 skewers

Easy Dessert: Keto Cheesecake Brownies

This fudgy Keto Cheesecake Brownies has an amazing, thick cheesecake swirl! An easy Keto dessert that serves 9 at just 2.4 net carbs each. You can also freeze them in case you’d like to save some for later or prepare early for holidays or potlucks!