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Keto Diet Menu for Beginners

By Melissa Mitri, MS, RD on Dec 02, 2021

Tags: Nutrition

Keto menu plan for 1 week of keto meals for your first week of keto, all meals prepped and ready in 1 hour. This sample keto menu includes breakfast, snack, lunch and dinner.

What is a typical daily menu for the keto diet? In this post I am going to share 1 week of keto meals that can all be prepped in 1 hour! Yes, just 1 hour of work in the kitchen and you’re set for your whole week of breakfast, lunches, snacks and dinner.

This is a huge time saver if you’re busy working during the week, have little kids, or just don’t want to spend a ton of time in the kitchen each day cooking.

keto diet menu

How The Keto Diet Works

Eating keto means eating foods that are high in fat, moderate in protein, and low in carb. By eating this way and restricting the carbs you eat, your body transitions from burning carbs for fuel to burning fat for fuel. This is the key to the rapid weight loss that makes the keto diet so popular.

It is important to become familiar with the macronutrients of the foods you eat. Commonly called macros. Macros is the amount of fat, protein and carbs in the food that you eat.

The exact macros you choose to have as your daily macro goals can vary, but the most common goals are 75% of your calories coming from fat, 20% of your calories coming from protein and 5% coming from carbs. Around 20-25g net carbs is a good starting point. You calculate the net carbs by subtracting the amount of fiber from the total carbs.

Along with weight loss, there are tons of other health benefits of eating a ketogenic diet. Many enjoy increased and sustained energy, since fat is a more readily available fuel source for your body. Less hunger since eating high fat foods satiates, and you don’t get the “carb crash” and constant hunger. It is also beneficial if you have diabetes and want to regulate your blood sugar, and want to improve your brain focus.

Benefits of Meal Planning on Keto

Having all of your meals prepped and ready to go will make it very easy for you to stick to your keto and weight loss goals.

If each day you already have your meal waiting for you in the fridge, you’re much less likely to stray and eat non-keto friendly foods such as fast food or takeout.

Taking just this 1 hour to prep, you’re setting yourself up for the best possible success.

Keto Meal Plan - 1 Week of Keto Meals

Here are the recipes for your keto breakfast, snack, lunch and dinner for the work week. If you need more keto recipe inspiration,

Below are links to the recipes, as well as storing and reheating tips.

Lunch and dinner are sheet pan meals, which is why this prep is so speedy, and has minimal cleanup. Once you’ve added the lunch and dinner sheet pan recipes to the oven, make the breakfast recipe. You will be done in an hour or less!

Buy the amount of ingredients you need for 5 servings (or more if you’re making this for more than 1 person in your household).

Breakfast

Keto Chaffles

Recipe: Keto Chaffles, topped with smashed avocado and microgreens

Storing: Store in a zip top bag in the fridge. Will keep in the fridge for at least 1 week, or frozen for at least 1 year.

Reheating: If you use this waffle maker, your waffles will be the perfect size to reheat in the toaster! Toast, top with freshly mashed avocado and then microgreens each morning.

Snack

Keto Snacks

Product: Chomps, variety of flavors

Storing: Chomps don’t require refrigeration, making them the ideal on-the-go keto snack. They’re made with 100% grass-fed beef or free-range turkey, have 0g sugar, 9-10g protein and 0g carbs!

Pro Tip: You can add some variety to each day of a week of repetitive meals by having a different flavor of Chomps each day! Get the variety pack, which comes with 6 flavors.

Lunch

keto lunch ideas

Recipe: Keto Sheet Pan Chicken Fajitas, served with guacamole and on top of chopped lettuce

Storing: After the chicken fajitas have cooked, cool them to room temperature. Then transfer to an airtight container. Will keep in the refrigerator for at least 5 days, or frozen for 1 year.

Reheating: I actually prefer this cold. I slice up half a head of romaine lettuce, then topped with the cold sliced chicken, cold fajitas veggies, and guacamole. I love to get individual guacamole cups, perfect for meal prep. You can find these at Costco, Trader Joe’s, etc. Stir and enjoy as a chicken fajita salad.

Dinner

keto dinner ideas

Recipe: Keto Sheet Pan Jerk Chicken with cauliflower rice

Storing: After the jerk chicken, brussels sprouts and cauliflower rice have cooked, cool them to room temperature. Then transfer to an airtight container. Make the lime garlic aioli and store in a mason jar or airtight container. Will keep in the refrigerator for at least 5 days, or frozen for 1 year.

Reheating: You can either microwave for 3-5 minutes until warm, or reheat in the oven at 350ºF on a sheet pan or in an oven proof dish for 15ish minutes until warm. Top with the lime garlic aioli.

 

About the author

Melissa Mitri, MS, RD

Melissa Mitri, RD Melissa is a health writer with over 12 years of experience in the field of nutrition. She specializes in helping women move away from restrictive habits that lead to vicious yo-yo weight cycles. Melissa enjoys writing about health, nutrition, and fitness with the goal of simplifying complex health topics for the reader. You can find out more about Melissa at www.melissamitri.com.

Melissa Mitri, MS, RD

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