90 Easy Keto Diet Recipes For Beginners: Free 30 Day Meal Plan (2024)

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90 keto diet recipes for breakfast, lunch and dinner! Looking for a keto diet menu plan with tips for beginners? This free 30 day low carb meal plan is all you need to get started (or decide to get started) on the keto diet.

90 Easy Keto Diet Recipes For Beginners: Free 30 Day Meal Plan (1)

If you’re starting the ketogenic diet, or a low carb diet – it can be easy to get overwhelmed!

This guide will help you understand the basics of the ketogenic diet and help you kick-start your weight loss plan with 30 days of fabulous and delicious keto diet recipes for breakfast, lunch, dinner, and snacks in case you’re into that sort of thing!

Now, I understand it’s difficult when you’re a beginner at anything, especially losing weight.

Six years ago when I started the keto diet, Pinterest wasn’t a thing and information wasn’t as readily available as it is today.

And yes, having “all the information” at your fingertips is fabulous, but it can be difficult to know who to trust – or if you’re even dealing with a real person on the other side of the screen.

Here’s the thing – I can guarantee you that I’m 100% real (Check out my low quality ) and I did lose weight on the keto diet. 148 pounds of it.

90 Easy Keto Diet Recipes For Beginners: Free 30 Day Meal Plan (2)

But this isn’t about me – I want you to know the keto diet is legit. Keto is not just another trendy diet, and it’s not easy, but it works.

Stick to the plan, and you will lose weight.

What is the Keto Diet?

Despite what the media may say, the Keto diet is not a trend. The ketogenic diet (keto for short) was developed in 1921 by Dr. Russell Wilder at the Mayo Clinic for patients with epilepsy. I won’t bore you with all of the medical jargon, but along with the benefits for epileptic symptoms, doctors also noticed patients on the keto diet experienced decreased irritability and increased focus.

Read More:

How Long Does It Take To Start Losing Weight On Keto?

Weight loss varies from one person to another because everyone’s body is different.

If you have a lot of weight to lose (like I did), you may lose more in the first few weeks than your best friend, and, if you’re a woman, you may lose weight at a slower pace than your husband or boyfriend. And yes, that totally sucks:)

There are many factors that determine how much you will lose, but since I know you want an answer, I’ll give you a ballpark figure, deal?

The average weight loss on the keto diet after the first week is usually around 10 pounds.

Now please don’t get too excited. This initial weight loss is mostly water weight.

See, the keto diet causes you to drop the water weight fast because you’re cutting your carbs dramatically.

And while you may not be losing fat, this water weight loss is a good sign that your body has entered the ultimate fat burning mode: ketosis.

What Is Ketosis?

On the keto diet, you reduce your (net) carbohydrate intake to 20-30 grams per day.

Why?

It’s all part of the plan to get your body into the state of ketosis or fat burning (also called fat-fueled) mode. When your body doesn’t have the carbs to burn for energy, it turns to fat.When your body is in ketosis, it converts fat into ketones which become your body’s new fuel source.

To stay in ketosis, you have to eat foods that are keto-friendly. Going keto isn’t all that tough after you get used to it, but it can be a challenge at first.

Related: Total Keto Diet for Beginners

What Are The Health Benefits of The Ketogenic Diet?

The ketogenic diet may be one of the most well-researched eating plans on the planet. (Which happens to be one of the reasons I landed on it when I was trying to find a diet that would work for me.)

Numerous studies have indicated that a ketogenic diet reduces factors for cardiovascular disease (diabetes, heart disease, stroke), and some suggest it to bebeneficial for certain types of cancer.)

Ketogenic diets are also known to reduce the frequency of migraines and help increase energy levels. (I can vouch for both.)

There is so much more to keto than weight loss like better focus, stronger physical endurance, and radiant skin.

Even with all of these health benefits before you begin any diet plan, you should speak to your doctor. The keto diet works for me, but it’s not for everyone.

Moment of Truth: There is no ONE diet that works for everyone, because we are all different!

I don’t write exclusively about keto, even though it works for me, I’m passionate about it, and it is the most googled diet on the planet:)

But today, we are going all-in ketogenic, and I have collected over 90 low-carb recipes that are perfect for beginners – if you decide keto is right for you.

Three Ways to Lose It

Hire me as your Health Coach. I have a few spots on my calendar open and I’d love to work with you one on one! Find out about my Rebellious Keto Coaching Program here.

If you want to take control and do all it yourself, I’ve created a food list for you that you can download for free as well as this 30-day meal plan that includes keto diet recipes for breakfast lunch and dinner.And snacks!:)

Oh, and you can find over 500 – yes, 500 keto meal ideas and recipes here – for free. Boom.

Keto Diet Breakfast Recipes

Chaffles | WTYM Blog

Cream Cheese Pancakes | WTYM Blog

Keto Waffles | Ditch The Carbs

Keto Chorizo Omelet | Hey Keto Mama

Chia Seed Pudding | Word To Your Mother Blog

Cinnamon Roll Muffins | The Big Man’s World

Avocado Baked Eggs | Word To Your Mother Blog

Savory Low Carb Breakfast Cookies | My Life Cookbook

Fudge Overnight “Oats” [Vegan] | Healthful Pursuit

Strawberry Smoothie | Word To Your Mother Blog

Oven Baked Eggs | Word To Your Mother Blog

Easy Breakfast Muffins with Sausage | Word To Your Mother Blog

Blueberry Muffins | Word To Your Mother Blog

Easy Low-Carb Keto Breakfast Casserole with Sausage| Food Faith Fitness

Keto Taco Breakfast Skillet| Peace, Love and Low Carb

Super Easy Egg Keto Breakfast Muffins| Word to Your Mother Blog

The Best Keto Breakfast Sandwich | Word To Your Mother Blog

Low Carb No Egg Breakfast Bake With Sausage & Peppers | Kalyn’s Kitchen

Easy Spinach & Mushroom Omelet Muffins | All Day I Dream About Food

Baked Denver Omelet | Cooking Classy

Sausage Balls with Almond Flour | Word To Your Mother Blog

Ultimate Breakfast Roll Ups | Ruled.Me

Low Carb Keto Breakfast Burrito Bowl Recipe| Ketogasm

Mexican Breakfast Casserole| Keto Diet App

Easy Blueberry Mug Muffin | Word To Your Mother Blog

Coconut Flour Porridge Breakfast Cereal Recipe | Low Carb Maven

Keto Overnight Oatmeal| The Big Man’s World

Pumpkin Chia Muffins | Keto Diet App

Coffee Cake Muffins | Joy Filled Eats

Need More? Here’s 30 Low Carb Breakfast Recipes using 5 ingredients & 5 net carbs or less!

Keto Diet Recipes | Lunch

| Word To Your Mother Blog

Caprese Tuna Salad Stuffed Tomatoes | My Cooking Spot

Easy Keto Egg Salad | Hey Keto Mama

Turkey Club Egg Wraps | All Day I Dream About Food

Chicken Club Lettuce Wrap | Skinnytaste

Egg Roll Wrap | A Spicy Perspective

Lettuce Wraps with Turkey & Roasted Peppers | Low Carb Yum

Refreshing Salmon Salad | Healthful Pursuit

Spinach Cobb Salad Recipe | That’s Low Carb?!

Vietnamese Noodle Bowl Salad | Ketogasm

Easy Shrimp Avocado Salad with Tomatoes & Feta | Savory Tooth

Marinated Cauliflower Antipasto Salad | Kalyn’s Kitchen

Keto Crack Slaw| Tastaholic’s

Oven Baked Bacon Wrapped Chicken Tenders | Low Carb Yum

5 Minute Keto Pizza | Ruled.me

Zucchini Crust Grilled Cheese | The Iron You

Easy Cashew Chicken | Keto Connect

Salami & Cream Cheese Roll Ups | The Low Carb Diet

Caesar Egg Salad Lettuce Wraps | Peace Love and Low Carb

Keto Chicken Enchilada Bowl | Hey Keto Mama

Guacamole Chicken Salad | Popsugar

BLT Chicken Stuffed Avocados| The Garlic Diaries

Chipotle Pulled Pork Lettuce Wraps With Avocado Aioli| Fashionable Foods

Cheddar-Wrapped Taco Rolls| Wicked Stuffed

Vegetarian Keto Club Salad| Ruled.Me

Avocado Egg Salad| Diethood

Vegan Crack Slaw| Meat Free Keto

Fresh Tuna Salad Recipe| Nancy Ferrer

Spicy Thai Chicken Zoodle Soup| Fashionable Foods

Fresh Sriracha Broccoli Salad| Wicked Stuffed

Click Here for 30 Low Carb Lunches using 5 ingredients with 5 net carbs or less!

Snacks & Desserts

| Word To Your Mother Blog

Guacamole | Word To Your Mother Blog

Low Carb Cauliflower Breadsticks | Real Housemoms

Deviled Eggs with Avocado | Word To Your Mother Blog

Deviled Eggs with Bacon | Word To Your Mother Blog

| Word To Your Mother Blog

Easy Crockpot or Oven Buffalo Chicken Dip | Word To Your Mother Blog

Easy Microwave Vanilla Mug Cake | Word To Your Mother Blog

3 Ingredient Peanut Butter Cookies | Word To Your Mother Blog

3-Ingredient Peanut Butter Balls | Word To Your Mother Blog

Keto Chocolate Chip Cookies | Word To Your Mother Blog

Homemade Keto Butter Crackers | Word To Your Mother Blog

Easy Peanut Butter + Chocolate No Bake Cookies | Word To Your Mother Blog

Keto Brownies | Keto Connect

Cookie Dough Fat Bombs | Word To Your Mother Blog

Keto No-Bake Peanut Butter + Chocolate Fat Bombs | Word To Your Mother Blog

Cream Cheese Fat Bombs (5 Ways) | Word To Your Mother Blog

Easy Chocolate Microwave Mug Cake | Word To Your Mother Blog

Related: & Keto Fat Bombs

Keto Snacks To Buy & DIY

You don’t have to go full-on recipe mode when you need a quick bite – or when you kick into high-key hangry…here are a few grab and go low carb snack ideas.

String Cheese:Cheese has a healthy combination of protein and fat. To keep it keto – make sure it’s the full-fat version

Nuts:Almonds, walnuts, and macadamias are a heart-healthy low-carb fave! Just don’t eat too many because the calories add up fast.

Avocado:Avocados are the best of all time wonder food – they are full of fiber and potassium + monounsaturated fatty acids

Keto Blueberry Granola – With Almonds, Coconut & Pecans

Pickles: Easy & quick keto snack

Bacon

Pepperoni Slices

Laughing Cow Cheese

Pork Rinds

Parsnip ChipsTrader Joe’s chips are a delicious on the go salty keto snack!

DiMario Snack Sticks Absolutely the best when you’re on the go!

Righteous Felon Beef Jerky If you want to up your beef jerky game this is how – Righteous Felon Beef Jerky Cartel specializes in beef jerky & has been featured in tons of foodie magazines. It’s SO good!

Keto Bars Hands down the best! The only ketogenic bar that’s low carb & intentionally high in (healthy) fats so you stay fueled & full. And they do not taste like cardboard:)

Get Your Keto Snacks – Delivered

If you’re into subscription boxes, or think you may be – try Keto Krate. They’ll send you new keto-friendly snacks every month (with 5 carbs or less) + coupons. I swear you won’t be disappointed – I ended up having to up my subscription to 2 per month because my kids kept eating all of the snacks:)

Keto Diet Recipes | Dinner

Crockpot White Chicken Chili | WTYM Blog

Easy Cheeseburger Soup (With Bacon) | Word To Your Mother Blog

| Word To Your Mother Blog

Caprese Hasselback Chicken| Low Carb Maven

Lemon Garlic Chicken | Word To Your Mother Blog

| Word To Your Mother Blog

Crockpot Chicken Taco Soup | Word To Your Mother Blog

Roasted Asian Shrimp & Brussels Sprouts Sheet Pan | Kalyn’s Kitchen

One Pan Lemon Garlic Baked Salmon + Asparagus | Cafe Delites

One Pan Chicken Thighs with Mozzarella | Word To Your Mother Blog

Drool-Worthy Keto Taco Soup | Word To Your Mother Blog

15 Minute Garlic Shrimp Zoodles | Salt & Lavender

Bacon Cheeseburger Casserole | Word To Your Mother Blog

Stuffed Peppers with Italian Sausage, Ground Beef & Mozzarella| Kalyn’s Kitchen

Keto Chicken Cordon Bleu | Warfield Family

20-Minute Shrimp & Sausage Paleo Skillet | Paleo Newbie

Slow Cooker Balsamic Chicken | Word To Your Mother Blog

Taco Stuffed Avocados | House of Yumm

Crockpot Mississippi Pot Roast | WTYM Blog

Keto Butter Chicken | Cast Iron Keto

Stuffed Pork Chops | Caveman Keto

Crockpot Crack Chicken | Word To Your Mother Blog

Loaded Keto Cauliflower Soup | Word To Your Mother Blog

Crockpot Carnitas | WTYM Blog

Cumin Spiced Beef Wraps | Peace Love & Low Carb

Bangin’ Coconut Lime Skirt Steak | Wicked Stuffed

Jalapeno Popper Chicken Casserole | Word To Your Mother Blog

Keto Lasagna With Zucchini Noodles | Ketogasm

Meal Prep Instant Pot Chicken | Word To Your Mother Blog

Best Keto Burger Recipe | Word To Your Mother Blog

Ok. So you’ve got 30 days of recipes. Now you need a plan.

Navigating the grocery store for the first time on the keto diet can be a little confusing. completely devastating if you don’t have a guide.

This keto shopping list and free Keto Grocery List Printable PDF will walk you through every aisle, so you’ll know exactly what foods are keto-friendly, what you need to put in your shopping cart, and what you need to pass on by.

Don’t miss the keto snack section where I’ll share all the best low carb snacks you can buy right now on Amazon.

Rebel Keto: How To Stop The Blame Game, Lose the Weight, and Have Fun On A Diet (Yes, FUN)

Total Keto for Beginners

Keto Food Swaps! The Best Keto Food Substitutes

40 Keto Crockpot Recipes

75 Keto Instant Pot Recipes

90 Easy Keto Diet Recipes For Beginners: Free 30 Day Meal Plan (4)

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90 Easy Keto Diet Recipes For Beginners: Free 30 Day Meal Plan (2024)

FAQs

How much weight can you lose in 90 days on keto? ›

Keto Weight Loss Results After 90 Days on Keto

So after 12 weeks, her clients are usually down around 20-25 pounds. She adds, however, that this is very patient-specific and would depend on their initial body fat percentage.

What is the lazy keto plan? ›

Lazy keto is a low-carb diet that limits your daily net carbohydrate intake to under 20–50 grams per day. Unlike a strict keto diet, you don't need to track how much protein or fat you eat. You also don't need to track how many calories you consume.

What is the simplest way to understand keto? ›

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs. It occurs when you significantly reduce your consumption of carbohydrates, limiting your body's supply of glucose (sugar), which is the main source of energy for the cells.

How to do keto when you're broke? ›

How Do You Follow Keto on a Tight Budget?
  1. Research and follow a meal plan. ...
  2. Buy foods in bulk. ...
  3. Prepare meals ahead of time. ...
  4. Choose inexpensive meat cuts and produce. ...
  5. Skip grass-fed, organic, and free-range options. ...
  6. Look for meat that's on sale. ...
  7. Chop them yourself! ...
  8. Stock up on frozen veggies and fruits.
May 4, 2022

How long to lose 14 pounds on keto? ›

The time to lose 15 pounds on a keto diet varies but could take around 1-2 months with a steady approach. Individual factors influence results.

How long will it take to lose 15 pounds on keto? ›

It's been found that most weight loss occurs in the early stages of a ketogenic diet and that those who are on the ketogenic diet for a more extended period of time (12 weeks to 12 months), don't experience major weight loss changes. On average, people: Lost 15 lbs in body weight after 4 weeks, and.

Why am I gaining weight on lazy keto? ›

People who consume too many calories may gain weight, even if they are in a state of ketosis. It is, therefore, important that people keep track of the number of calories that they consume. Sticking to a balanced meal plan can help a person work toward their ideal weight.

What can you drink on lazy keto? ›

Keto-friendly alcoholic drinks

Wine and light varieties of beer are also relatively low in carbs — usually containing under 6 grams (g) per serving. Pure alcohol like rum, vodka, gin, tequila, and whiskey contains no carbs. In addition, wine, light beer, and some co*cktails can be relatively low in carbs.

How many carbs should I eat on lazy keto? ›

The lazy keto diet is essentially another low-carb eating plan that helps with weight loss. The cardinal rule to lazy keto is to eat no more than 20 grams of carbs per day. Unlike the original keto diet, you do not have to track your calories. You also do not have to count other macronutrients: fat and protein.

What are the golden rules of keto? ›

The basic rules of keto are eating few carbohydrates and emphasizing fat with a moderate intake of protein. In order to be in a state of ketosis, you will likely have to track the amount of carbohydrates you eat by weighing out your food.

What food is not allowed in keto? ›

Foods to Limit on the Keto Diet
  • Grains.
  • Starchy vegetables and high-sugar fruits.
  • Sweetened yogurt.
  • Juices.
  • Honey, syrup or sugar in any form.
  • Chips and crackers.
  • Baked goods including gluten-free baked goods.
Aug 15, 2023

What is the cheapest protein for keto diet? ›

Eggs are an incredibly affordable, keto-friendly food that you can use in a variety of meals to cut back on food costs. You can also save money by buying cooked whole chickens and using or freezing all parts, and getting cheaper cuts of meat like pork, beef sirloin, ground chuck, and chicken thighs.

What are the cheapest foods to eat on keto? ›

Some good cheap keto foods include eggs, canned tuna or salmon, chicken thighs, ground beef, cauliflower, spinach, broccoli, zucchini, cheese, and nuts.

What is a cheap low carb food? ›

Eggs: An affordable powerhouse of nutrition. Leafy Greens: Spinach, kale, and lettuce are low in carbs and great for the wallet. Nuts and Seeds: Perfect for snacking or adding crunch to salads. Legumes: In moderation, certain beans and lentils can fit into a low-carb plan.

How much weight loss on keto for 3 months? ›

2 Weeks - 3 Months

Instead you can expect to lose a steady amount of between 1-2lbs on average per week, which adds up to a huge amount over a period of 3 months. After the first week, once you've used up glycogen stores, your body will move into ketosis and begin to burn fat.

Can I lose 30 pounds in 3 months on keto? ›

“I was low carb/low sugar for about a year and lost 45 pounds,” she says. “I've been keto for the last 9 months. I lost 30 pounds in about 3 months after starting real keto. Once Janice started seeing changes in herself, she realized just how powerful keto is for weight loss and overall health.

How much weight should I lose in 3 weeks on keto? ›

If a person follows the 75% fat /20% carb/5% fat keto diet, average results may look like this: Weeks 1–2: rapid weight reduction phase due to water loss – up to ten pounds. Weeks 2–4: standard weight reduction – between one and two pounds per week. After the first month – slow weight loss – around one pound per week.

How much weight can you lose in 3 weeks on keto? ›

The rate of weight loss on the keto diet without exercise ranges from 1-2 pounds per week. Therefore, if you want to lose significant weight, reaching your goals may take a few months. Exercise is essential to any weight loss plan, as it helps burn calories, build muscle, and improve overall health.

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