Ready to start keto but no idea 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, meal prep tips, and a printable shopping list.
Easy Keto Meal Plan: Week 1
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 meal 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.
Keto Meal Plan Video
Hoping for something different? Try these other options!
- For different meal plans, check out all of the Easy Keto Meal Plans!
- Looking to start the day with something delicious? Try The BEST Keto Coffee Drinks or Easy Keto Breakfast Recipes under 5 Net Carbs
- For a lunch or snack to tide you over until dinner, check out 60+ Keto Snacks under 3 Net Carbs or 25+ Low Carb Wrap Recipes
- Need some different suggestions for dinner? Here are 50+ One Pan Keto Meals or 50+ Easy Keto Dinners
- If you’re looking to work ahead to make your evenings easier, these Beef Meal Prep Ideas or Chicken Meal Prep Ideas might help!
- When that sweet tooth comes calling, you’ll be glad to have 40+ of the BEST Keto Desserts or The Best Keto Cookies
- For special occasions, try these Keto Holiday Recipes or The Best Keto Cocktails
Now just keep scrolling for the links to each recipe and the printable grocery list!
Monday: One Pan Cheesy Jalapeño Chicken
This One Pan Cheesy Jalapeño Chicken is the perfect easy keto dinner with just 4.3 net carbs! This recipe is perfect for busy nights and easy keto meal prep! This meal serves 4. From start to finish this meal is on the table in 30 minutes.
Side suggestion (not included in grocery list) : Air Fryer Asparagus – 2.1 net carbs, 4 servings. The creamy cheese sauce would be perfect over some crispy, tender asparagus!
Chicken + Asparagus = 6.4 net carbs total
Breakfast Recommendation (from Weekly Keto Breakfast Ideas): Keto Sausage Balls, 0.8 net carbs, 25 balls
Lunch Recommendation (from Weekly Keto Lunch Ideas) – Antipasto Salad, 5.6 net carbs, 6 servings
Tuesday: Easy Keto Chili
This hearty keto chili features tons of meat, peppers, spices and tomatoes! At just 8.5 net carbs per serving this low carb, no bean chili will a family favorite! This recipe can be made on the stove top, Instant Pot or Slow Cooker and serves 8. We love this chili so much, we’ve used it to make Keto Chili Cheese Dogs, Chili Cheese Chaffles, or even Chili Cheese Stuffed Zucchini Boats!
Side suggestion (not included in grocery list) : Pork Rinds – 0 net carbs. If you’re used to having crackers, fritos, or other crunchy topping, you might be missing them on keto! Pork rinds are the perfect substitution (you can even use them to make a Keto Chili Pie).
Chili + Pork Rinds = 8.5 net carbs total
Breakfast Recommendation (from Weekly Keto Breakfast Ideas) – Bacon Egg and Cheese Muffins – 0.8 net carbs, 24 muffins
Lunch Recommendation (from Weekly Keto Lunch Ideas) – Keto Italian Lettuce Wrap, 3.8 net carbs, 1 wrap
Wednesday: Steak Rolls
These easy Keto Steak Rolls are loaded with flavor. Flank steak is wrapped around green beans, peppers and onion, just 4.3 net carbs per serving (4 rolls per serving)! This is probably the most labor intensive recipe in this week’s menu but it can still be made in just 30 minutes (even less with just a little meal prep). This recipe serves 4 people, and each steak roll comes to about one net carb.
Side suggestion (not included in grocery list) : Italian Baked Mushrooms – 4.4 net carbs, 6 servings. These two recipes complement one another perfectly! If you end up with mushroom leftovers, these are perfect for tossing into an omelet or wrap the next day.
4 Steak Rolls+ about 1/2 cup Mushrooms = 8.7 net carbs total
P.S. – If you love the steak rolls, add these Asian Steak Rolls to your “to try” list!
Breakfast Recommendation (from Weekly Keto Breakfast Ideas) – Pumpkin Chia Seed Pudding, 3.6 net carbs, 2 servings
Lunch Recommendation (from Weekly Keto Lunch Ideas) – Chicken Salad, 1.1 net carbs, 6 servings (1 cup each)
Thursday: One Pan Sausage and Cabbage
This Keto Sausage and Cabbage Skillet is ready in under 20 minutes and has 5.7 net carbs per serving! As a bonus, if you have leftovers serve them with a fried egg on top for a killer Keto Breakfast Hash! This recipe serves 4.
Side suggestion (not included in grocery list) : Keto Three-Cheese Biscuits – 2 net carbs, makes 22 biscuits. This meal doesn’t even need a side dish, but these biscuits are my favorite meal prep side! You can make these ahead of time, freeze, then pull a few out for any meal as you need!
Sausage & Cabbage + 1 biscuit = 7.7 net carbs total
Breakfast Recommendation (with Weekly Keto Breakfast Ideas): Easy Baked Eggs, 0.4 carbs each, 6 eggs
Lunch Recommendation (from Weekly Keto Lunch Ideas) – Bacon Cheeseburger Bites, 0.7 net carbs, 32 bites
Friday: Easy Pizza Bites
These Easy Keto Pizza Bites are loaded with Italian sausage and mozzarella! This recipe makes 30 bites, and each one is just 0.8 net carbs. These are incredibly easy to meal prep, and they freeze then reheat wonderfully. Because the nutrition information is done per bite, you caneasily calculate your carb counts, too! Here’s a Pepperoni version or a Supreme version if you prefer!
Side suggestion (not included in grocery list) : Garlic Bread Chaffles – 2.4 net carbs, makes 6 chaffles. If you miss having cheesy bread on pizza night, this is a great keto replacement! Chaffles could be made ahead of time, frozen, and reheated.
5 Pizza Bites + 1 Chaffle = 6.4 net carbs total (+ 1/4 cup Rao’s marinara = 8.9 net carbs total)
Breakfast Recommendation (from Weekly Keto Breakfast Ideas) – Grain Free Granola, 2.5 net carbs, 18 (1/4 cup) servings
Lunch Recommendation (from Weekly Keto Lunch Ideas) – Easy Keto Pinwheels, 4.3 net carbs, 8 servings (5 pinwheels each)
Bonus Keto Recipe – Keto Coffee Frappuccino
This Keto Coffee Frappuccino is great for a grab and go keto breakfast or a mid-day pick-me-up. At under 2 net carbs you won’t believe how good this Starbucks knockoff is! For a tasty snack to enjoy with your drink, try a Keto Chocolate Chip Muffin (just 3.6 net carbs).
Keto Meal Prep Tips:
Cheesy Jalapeno Chicken –
This recipe is easy to make ahead of time! Just cook according to directions, then allow it to cool completely before storing in the fridge in an airtight container. To reheat, just return to a skillet on low heat, stirring occasionally to make sure the sauce is reheating evenly. Continue reheating until chicken is warm throughout.
- Other reheating options: microwave, oven, slow cooker
- Can you freeze it: Yes, up to 3 months. The texture of the cream cheese may change, but stirring on low can help improve it.
Keto Chili –
Chili and soups are always great for meal prep! I prefer to make my chili at least one day ahead of time so the flavors have time to really meld. Make according to directions, allow to cool completely, then store in the fridge in an airtight container up to 3 days. To reheat, add back to a pot on medium heat and stir occasionally for even heating.
- Other reheating options: microwave, slow cooker
- Can you freeze it: Yes, up to 6 months. For easy lunches, freeze (leaving room) in individual-sized jars so that all you have to do is pull one out the night before to thaw!
Steak Rolls –
This recipe works for meal prep, too! If prefer to cook these fresh to make sure the steak isn’t overcooked, but you can still save yourself some time. You can fully prep these and have the uncooked rolls in an airtight container up to 3 days before cooking! If you want to cook them ahead of time, you can — Just be careful with reheating so that the steak doesn’t get tough.
- Other reheating options: microwave, oven, skillet
- Can you freeze it: Yes, up to 3 months. You can keep for 6 months, but the texture is best within the first few months.
Cabbage and Sausage Skillet –
I prefer this dish fresh because the edges of the cabbage and sausage and nice and crispy. When it’s reheated, it’s hard to get that great texture back! However, the cabbage is sturdy enough that you can reheat it if you’d like! You can make it up to 3 days in advance then store in the fridge in an airtight container. Reheat in a skillet on medium heat, occasionally tossing and stirring to prevent any burning.
- Other reheating options: microwave, oven
- Can you freeze it: Yes, up to 3 months. Make sure the dish is COMPLETELY cool before freezing as extra moisture may cause freezer burn or bad texture.
Keto Pizza Bites –
These are PERFECT for meal prep! These easy bites reheat so well, so it’s a great recipe to cook on the weekend so you have an easy snack all week. Store in the fridge up to 3-4 days in an airtight container. Reheat bites in the microwave (about 5-6 at a time, about 1 minute).
- Other reheating options: oven, air fryer, oven
- Can you freeze it: Yes, up to 6 months. I first freeze them on a baking sheet for an hour before moving to a freezer bag. This way the bites don’t stick together, and I can pull out just the right amount every day.
Click Here to Download the Printable Keto Grocery List
Click Here to Download the Full Week 1 Keto Meal Plan Chart