Starting a keto diet can feel overwhelming—but don’t worry. This beginner-friendly keto meal plan breaks it down into delicious, simple options that help your body burn fat more efficiently. You’ll learn how to calculate your macros and stay within carb limits while enjoying tasty meals.
How to Calculate Macronutrients
Before starting, use a macronutrient calculator (such as Ruled.me) to determine your daily needs for fat, protein, and carbohydrates. A typical keto ratio looks like this:
- 70–75% of calories from fat
- 20–25% from protein
- 5–10% from carbs
Understanding Carbohydrate Limits
Most people on a keto diet aim for 20–50 grams of net carbs per day. You can calculate net carbs using:
Net Carbs = Total Carbs - Fiber - Sugar Alcohols (like erythritol)
To track your carbs, use an app like Yazio or MyFitnessPal.
Sample Keto Diet Menu
Breakfast Options
- Scrambled eggs with spinach and feta, cooked in olive oil
- Avocado and smoked salmon on keto bread or lettuce wrap
- Keto chia seed pudding with coconut milk and a few raspberries
Lunch Ideas
- Grilled chicken salad with olive oil vinaigrette and avocado
- Egg salad in lettuce wraps with a side of pickles
- Zucchini noodles with pesto and parmesan cheese
Dinner Ideas
- Baked salmon with steamed broccoli and garlic butter
- Beef stir-fry with bell peppers, mushrooms, and coconut aminos
- Stuffed bell peppers with ground turkey, cauliflower rice, and cheese
Pro Tips for Beginners
- Drink plenty of water and replenish electrolytes (sodium, potassium, magnesium)
- Prepare meals ahead of time to avoid high-carb temptations
- Stay consistent for at least 2–4 weeks to allow your body to adapt
Related: Best AI Meal Plan Generators: Smarter Nutrition for Your Goals in 2025
Final Thoughts
This keto diet menu is just a starting point. Mix and match meals, monitor your results, and adjust as needed. Bookmark this page and try these meals for a week. Share your experience or questions in the comments!