Simple's keto diet meal plan and menu for beginners
When you’re new to an eating routine, knowing how to meal plan in a way that follows the guidelines, meets your nutritional needs, supports your health goals, and suits your tastes can feel impossible.
To help you take those first steps with confidence, we’ve developed a Simple keto meal plan. This free keto meal plan works as a menu for beginners, but it can also be used by seasoned keto dieters looking to keep things fresh.
Before you begin: remember that keto isn’t suitable for everyone, and check with your healthcare provider before making any significant lifestyle changes.
Keto meal plan for beginners
Create a Keto meal plan that meets your nutritional needs, supports your health goals, and suits your tastes!
The keto diet — what is it?
A ketogenic diet is built around a low carb, high fat approach that shifts how your body produces energy.
It involves a very low carb intake (20-50g) from non-starchy vegetables, avocados, nuts and seeds, with moderate protein, and a high intake of fats, ideally from unsaturated sources.
A standard ketogenic diet aims for a macronutrient ratio of approximately:
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70–75% fat
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15–20% protein
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5–10% carbohydrates
Why? The clue is in the name.
A ketogenic diet is intended to help you achieve ketosis ketosis ,[1,2] a natural metabolic state where the body uses fat over sugar as its primary fuel.
In ketosis, the liver produces ketones ketones from fats, which serve as an alternative energy source. This metabolic state is what most people are aiming for when following a keto diet plan.
How does it work?
When you reduce your carb intake, you lower the amount of sugar (from carbs being digested) and available glycogen glycogen (sugar that’s been converted and stored for energy) in your system. Your body turns to breaking down stored fat instead, which can lead to both fat loss fat loss and weight loss. (Nope, they’re not the same thing! Our fat loss vs. weight loss guide explains.)
A keto meal plan isn’t the only way to unlock this metabolic state: it can also be triggered by long periods of exercise (where your body is burning more sugar) or intermittent fasting schedules (where you take a break from eating for a certain length of time).
Everyone’s body is different, so there’s no way to predict how yours will react to a ketosis-focused meal plan. That’s why you should always work with your healthcare team to ensure your approach is safe, sustainable, and successful for you.
If you’re considering combining keto and intermittent fasting — which could supercharge your ability to reach ketosis — we’re ready to be part of your support squad. Take our Simple quiz and tell us about your goals to get started.
Keto meal planning types
All keto meal plans share a few basic rules:
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high fat intake, prioritizing healthy fats like olive oil, avocados, nuts, and seeds
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low carb intake, from high fiber sources like nuts, seeds, and non-starchy vegetables
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moderate protein from animal products and plant-based sources
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extra hydration to offset fluid loss
Types of keto diet plans include:
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Beginner keto meal plans that reduce carbs gradually.
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Easy keto meal plans with simple, repeatable meals.
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Clean keto plans focused on whole, minimally processed foods.
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Strict keto plans limiting carbs to under 20 grams per day.
Keto diet meal planning can also vary depending on your goals. For example, keto meal planning for muscle gain may involve a greater focus on protein and timing your carbs around workouts, while keto meal planning for weight loss might involve prioritizing whole foods that are naturally low calorie and nutrient dense.
Net carbs and the low-carb lifestyle
What are net carbs?
You don’t need to avoid carbs completely to follow a keto diet. Instead, most people focus on net carbs, which makes a low carb diet much easier and more sustainable.
Net carbs are the carbs that affect your blood sugar blood sugar and insulin levels. On a keto diet, these are the carbs that matter most, and most keto meal plans aim for 20–50 grams of net carbs per day.
Here’s how net carbs work:
Net carbs = total carbohydrates − fiber
Fiber isn’t digested the same way as other carbs, so it doesn’t raise blood sugar or stop you from achieving ketosis.
To manage net carbs without overthinking it:
Step 1: Look at the nutrition label
On packaged foods, you’ll see:
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total carbohydrates
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dietary fiber
Both are usually listed in grams per serving.
Step 2: Subtract fiber from total carbs
Step 3: Shoot for 20–50 grams of net carbs a day
Some tips that’ll help here:
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Build meals around low carb vegetables — such as leafy greens, broccoli, cauliflower, zucchini, and bell peppers — as well as nuts and seeds.
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Limit most fruit, but enjoy small portions of berries like raspberries and strawberries, which are lower in sugar.
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Avoid high carb foods, including bread, rice, pasta, and sugary foods, since they’ll quickly push you over your daily carb limit.
Focusing on net carbs allows you to eat filling meals, include lots of veggies, and follow a low carb keto diet without needing to go carb free or feel restricted.
Benefits and drawbacks of the keto diet
While more research into the keto diet is needed,[3] so far, studies have shown that this eating routine may be beneficial for:
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weight loss (particularly for people living with obesity) [4,5]
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brain health and cognition (including for those with neurodegenerative diseases) [6,7,8]
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the reduction of cardiovascular risk factors in people living with overweight or obesity [9]
There are some potential drawbacks to be aware of, too.
In the short term, a ketogenic diet can cause:
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the “keto flu” (temporary bouts of headaches, fatigue, dizziness, and cramping) [10]
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bad breath (thanks to acetone — one of the main ketones produced during ketosis)
Thinking longer term, significantly reducing higher carb whole-foods such as whole-grains, starchy vegetables and fruits can make it harder to get enough fiber and polyphenols in your diet. This could impact your digestion and reduce the microbial diversity in your gut microbiome, leading to poorer health over time. Plus, the focus on higher fats can make it easy to overeat saturated fats and added salt, which can have a negative impact on your heart and gut health.
Long term, a ketogenic diet can lead to:
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nutrient deficiencies [11]
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higher cholesterol [12]
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increased risk of heart disease [13]
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decreased kidney health [14]
If you’re considering a keto diet, it’s essential to carefully plan out your meals to ensure they are balanced.
Managing the keto flu
Starting a keto diet can feel like your body is throwing a mini tantrum — that’s the infamous keto flu. It usually hits in the first week as your body adjusts to burning fat instead of carbs. Don’t worry, it’s temporary.
Why it happens:
When you cut carbs, your body sheds water — and along with it, electrolytes electrolytes like sodium and potassium. That’s why you might feel a bit sluggish, dizzy, or achy.
To help you get through it:
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Hydrate well: Keep your water bottle close and drink throughout the day.
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Replenish electrolytes: Sprinkle a pinch of salt on your meals, eat some potassium-rich foods, or try keto-friendly electrolyte drinks.
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Keep moving: Gentle walks, stretching, or light yoga help your energy and mood without wearing you out.
Simple’s keto diet food list: what to eat and what to avoid
Before we get into our keto meal plan, let’s look at the foods usually featured on a keto menu.
| Unsaturated fats | nuts, seeds, cheese, avocados, nut butters, anchovies, salmon, olives, trout, vegetable and olive oils |
|---|---|
| Lean protein | eggs, chicken, turkey, cottage cheese, Greek yogurt, beans, chickpeas, lentils, tempeh, tofu |
| Non-starchy vegetables | asparagus, broccoli, carrots, peppers, cauliflower, tomatoes, mushrooms, spinach, kale, leafy greens |
| Low-sugar fruits | strawberries, peaches, blackberries, oranges, grapefruits, watermelon |
| High-fiber carbs (1-2 small portions max per day) | barley, brown rice, bulgur wheat, oats, quinoa, whole grain bread, whole wheat pasta |
As with any eating routine, shoot for a balance that works for you. And, while no food is off-limits (that’s the fastest way to make sure you crave it!), there are some foods that are limited to ensure the keto diet can do its thing.
| Refined carbohydrates | white bread, crackers, noodles, cookies, donuts, candy, cake, ice cream, fries, ketchup, beer, soda, honey, maple syrup |
|---|---|
| Saturated fats (including full-fat dairy products) | butter, cheese, ghee, lard, cream, coconut oil |
| Ultra-processed protein | sausage, pepperoni, hot dogs, deli meats |
| Starchy vegetables | corn, squash, potatoes, sweet potatoes, peas |
| High-sugar fruits | bananas, grapes, pineapple, apples, mangoes |
Simple’s beginner keto diet 7-day meal plan
No eating routine is a “one size fits all” scenario, and it can be tricky to figure out how to navigate a keto diet around different nutritional needs, schedules, and personal tastes.
Our keto diet meal plan keeps it simple by focusing on keto meals and snacks that are both easy to source and easy to make.
If the options look good to you, great! Run the plan by your doctor or registered dietitian, and if you’re all happy, use this plan to write your shopping list.
Not a fish person, or prefer to get protein from plants? No problem — substitutions are allowed! Take a look at our keto diet food list and try to substitute like for like (fat for fat, protein for protein, etc.,) to keep the ketogenic balance.
If this Simple keto meal plan doesn’t look like something you want to try, that’s okay. Have a chat with your healthcare team about what you want to achieve with keto, and they’ll be able to make more personalized suggestions.
Click here to download this keto weekly meal plan as a PDF.
Is the keto diet right for you?
Determining whether the keto diet is right for you depends on what feels good for you — what gives you the results you want while being both sustainable and liveable.
It’s also got to be safe.
As the keto diet can lead to nutrient deficiencies and requires precise macro tracking, it’s not a healthy fit for people who:
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have medical conditions that impact the pancreas, liver, thyroid, or gallbladder;
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are on prescribed medication;
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are pregnant, breastfeeding, or trying to conceive;
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have a history of or are currently diagnosed with disordered eating;
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are extremely active;
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have a BMI of less than 18.5;
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are under 18 or 80 years old or older.
This type of high-fat, low-carb eating routine may be particularly risky for people living with diabetes (especially people with type 1 or type 2 diabetes who are taking certain medications). When ketone levels get too high or are produced too quickly, it can lead to a life-threatening condition called diabetic ketoacidosis.[15]
Likewise, people who already have high cholesterol cholesterol or other cardiovascular risk factors may need to be extra cautious since some preliminary studies have linked “keto-like” diets to an increased risk of heart disease.[13]
If in doubt, check with your medical team.
Beginners’ tips for success when meal planning for the keto diet
Here are our top tips for keeping your keto diet simple, successful, and safe.
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Start small. If you’re used to a carb-heavy eating routine, ease into eating more unsaturated fat and lean protein rather than just going cold turkey on carbs. Give your body time to adjust.
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Make time for meal prep. Prepare some meals and snacks ahead of your busiest days so you have keto-friendly options ready to go. Meal preparation on weekends can help avoid high-carb temptations in a ketogenic diet during the week.
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Build your meal plan around your schedule. Once you know what you want to eat, think about when you want to eat it. If you need more energy in the morning, eat more carbs then. If you don’t like a heavy dinner, make lunch your biggest meal. No matter what eating plan you follow, it should allow you to live normally, not be something that rules your life.
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Make water your new best friend. Ketosis means you’ll be burning through water faster than ever, so prioritize hydration every step of the way. It can also help with hunger pains as you adjust (it’s one of our favorite ways to hack hunger while fasting for a reason!). If you get sick of the plain stuff, try infusing it with herbs, spices, or slices of citrus.
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Make meals exciting, but don’t overcomplicate. A new eating routine can open a whole new world of recipes, so don’t be afraid to look far and wide for examples of keto meals that whet your appetite.
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Keep it simple. On the flip side, planning your meals shouldn’t feel like a huge task, so have a few easy recipes as rotation mainstays.
Overcoming common challenges on the keto diet
Planning and flexibility help most people stick to a keto diet without feeling restricted.
So, to make keto easier, try:
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Rotating simple recipes with 3–5 ingredients. Ideal for beginners.
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Cooking once and eating leftovers for lunch. Saves time and makes your day smoother.
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A keto meal delivery service. A great way to stay consistent without having to cook!
Even within keto, there’s flexibility, so adjust as needed to suit your preferences:
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Fruit lovers’ keto: Focus on low-glycemic fruits such as raspberries and strawberries. Berries can be enjoyed in moderation while staying within typical keto net carb limits.
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Dairy lovers’ keto: Incorporate high-fat dairy like full-fat cheese, cream, and unsweetened Greek yogurt to add variety, flavor, and fat while keeping carbs low.
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Vegetarian keto: very possible, especially if you include eggs and dairy products as primary protein and fat sources.
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Vegan keto: More challenging but achievable with careful planning, emphasizing plant-based fats and proteins.
By choosing a variation that suits your tastes and lifestyle, you can enjoy keto without feeling restricted, while still staying low carb and supporting ketosis.
Frequently asked questions about a keto diet meal plan
Will I lose weight in 10 days on the keto diet?
Depending on your existing lifestyle and eating habits, it’s possible that you will lose weight in 10 days on the keto diet. Safe and sustainable weight loss is a gradual process, so losing 1-2lb per week is a good rate to shoot for.
How many eggs can you eat on the keto diet?
There isn’t a set number for how many eggs you can eat on the keto diet. Some people consume up to 3–4 eggs per day, as they’re low in carbs and high in protein and healthy fats, but needs and preferences vary from person to person. As a general rule of thumb, some suggest consuming no more than 1 egg daily, or 7 per week, to stay on the safe side.
Is coffee good for the keto diet?
If you drink it black, coffee is good for the keto diet as it’s naturally low-carb. If you add sweeteners or creamers, stick to keto-friendly ones like monk fruit, stevia, and coconut milk.
Heads up, while a modest caffeine intake (up to 4 cups of brewed coffee a day) may have a small weight loss benefit,[16] going beyond this is not great for overall health.[17]
Can I drink alcohol on the keto diet?
You can drink alcohol on the keto diet, but for the best results, prioritize no-carb options like rum, vodka, gin, tequila, or whiskey, and drink it neat or with low-calorie mixers like club soda or tonic water. Keep in mind that even if a drink is low-carb, it may still be high in calories, and alcohol can interfere with both fat metabolism and your health.[18]
How long should I be on a keto diet?
How long you should be on a keto diet depends on your needs and goals, and it’s not suitable as a long-term eating routine. On average, people follow the keto diet for a few months, but you should always involve your healthcare team in planning your timeline and approach.
Should I use a keto meal delivery service?
Using a prepared meal delivery service can help you stay on track with your keto diet without skipping meals, by providing chef-crafted keto meals made with premium ingredients that hit your macros.
What are three example meals on a keto meal plan?
A keto meal plan can include scrambled eggs with avocado, spinach salad with grilled salmon, and pork chops with cauliflower mash.
