While the ketogenic diet has become quite popular in recent years, it can still be tough to find a good 30-day plan that fits your lifestyle and budget. But don’t worry – we’ve got you covered!
Our free 30-day ketogenic diet plan for beginners includes delicious recipes for breakfast, lunch, and dinner, as well as helpful tips and resources to make your transition into keto easier. Plus, we’ve also included a few bonus recipes to help keep you on track during those first few weeks.
So, whether you’re new to the keto diet or just looking for some fresh ideas, be sure to check out our free 30-day ketogenic diet plan below.
And if you have any questions, feel free to post them in the comment section below and we will be happy to answer them.
Download the Printable 30-day Ketogenic Diet Plan PDF Free
Table of Contents
Hey, you don’t have to go through the entire article… We have prepared a detailed, printable 30-Day Ketogenic Diet Plan for Beginners PDF Guide. Click to Download and have it sent to your email for free.
Best 3-Course Meals Ketogenic Diet
Breakfast:
Keto Breakfast Burrito – wrap up eggs, bacon, avocado, and cheese in a low-carb tortilla for a quick and easy breakfast on the go.
Omelet with Spinach, Bacon, and Feta – start your day with this hearty and flavorful omelet packed with healthy fats and protein.
Creamy Tuscan Garlic Chicken – enjoy this rich and creamy chicken dish for a satisfying breakfast that will keep you full all morning long.
Lunch:
Chicken Salad with Avocado mayo – this light and refreshing salad are perfect for a quick lunch or picnic fare.
Tomato Basil Mozzarella Grilled Cheese – enjoy the classic grilled cheese flavor with a keto twist using low-carb bread and mozzarella cheese.
Cobb Salad with Ranch dressing – this healthy salad is perfect for a light lunch or dinner.
Dinner:
Slow Cooker Sesame Ginger Beef – let your slow cooker do all the work for this delicious and easy-to-make Asian-inspired beef dish.
Sheet Pan Salmon with Vegetables – this healthy and flavorful meal can be on the table in just 30 minutes, making it perfect for a weeknight dinner.
Keto Chicken Parmesan – enjoy all the flavor of chicken parmesan without the carbs in this easy-to-make keto-friendly dish.
Dessert:
Chocolate Peanut Butter Mug Cake – this single-serve cake is the perfect dessert for when you’re craving something sweet.
Strawberry Cheesecake Bites – these bite-sized cheesecake bites are perfect for satisfying your sweet tooth without going over your carb limit.
Lemon Bars – these tangy and sweet bars make the perfect ending to any meal.
This ketogenic diet plan will help you lose weight and feel great! The first week is a little tough, but it’s definitely worth it in the end.
7-Day Ketogenic Diet Plan
Day 1:
Breakfast: Two eggs cooked in butter
Lunch: A salad with olive oil and balsamic vinegar
Dinner: Salmon cooked in olive oil with a side of asparagus
Day 2:
Breakfast: Bacon and eggs
Lunch: Leftover salmon from dinner last night
Dinner: Grilled chicken with a salad
Day 3:
Breakfast: Bulletproof coffee (coffee with butter and MCT oil)
Lunch: A salad with olive oil and balsamic vinegar
Dinner: Ground beef cooked in coconut oil with broccoli and cauliflower rice
Day 4:
Breakfast: Bacon and eggs
Lunch: leftover ground beef from dinner last night
Dinner: Chicken thigh cooked in bacon fat with green beans
Day 5:
Breakfast: Bulletproof coffee (coffee with butter and MCT oil)
Lunch: A salad with olive oil and balsamic vinegar
Dinner: Chicken chops cooked in bacon fat with Brussels sprouts
Day 6:
Breakfast: Bacon and eggs
Lunch: leftover chicken chops from dinner last night
Dinner: Beef roast cooked in the Crockpot with carrots and celery
Day 7:
Breakfast: Bulletproof coffee (coffee with butter and MCT oil)
Lunch: A salad with olive oil and balsamic vinegar
Dinner: Chicken cooked in bacon fat with broccoli and cauliflower rice
Best 30-Day keto diet plan for beginners free
Day 1
- Breakfast: 2 eggs, cooked in coconut oil or ghee. ½ an avocado. 1 slice of bacon.
- Lunch: Keto Caesar salad with chicken. ½ a cup of riced cauliflower.
- Dinner: Beef and broccoli stir-fry. ½ a cup of steamed broccoli. 1 tbsp of almond butter.
Day 2
- Breakfast: 3 egg omelet with veggies. ½ a cup of berries.
- Lunch: Tuna salad with mayo and celery. 1 cucumber, sliced. ¼ cup of olives.
- Dinner: Salmon with lemon and herbs. Asparagus spears. ½ a lemon.
Day 3
- Breakfast: Smokey bacon and eggs. ½ a grapefruit.
- Lunch: Cobb salad with chicken, bacon, and avocado. ¼ cup of blue cheese crumbles.
- Dinner: Chicken Alfredo with zucchini noodles. ½ a cup of Parmesan cheese. Broccoli florets.
Day 4
- Breakfast: Sausage and egg breakfast skillet. 1 orange.
- Lunch: leftovers from last night’s dinner. ½ a cup of steamed broccoli. 1 tbsp of almond butter.
- Dinner: Grilled chicken with garlic green beans. ½ a lemon. 1 tbsp of olive oil.
Day 5
- Breakfast: Keto pancakes with berries and whipped cream.
- Lunch: BLT salad with avocado. ½ a cup of riced cauliflower.
- Dinner: Grilled steak with roasted vegetables. 1 tbsp of butter.
Day 6
- Breakfast: 3 egg omelet with veggies. ½ a cup of berries.
- Lunch: Tuna salad with mayo and celery. 1 cucumber, sliced. ¼ cup of olives.
- Dinner: Shrimp scampi with zucchini noodles. ½ a lemon. 1 tbsp of butter.
Day 7
- Breakfast: 2 eggs, cooked in coconut oil or ghee, ½ avocado, and 1 slice of bacon.
- Lunch: Keto Caesar salad with chicken. ½ a cup of riced cauliflower.
- Dinner: Chicken chops with roasted Brussels sprouts. 1 tbsp of Dijon mustard.
Day 8
- Breakfast: Cloud bread with cream cheese and smoked salmon. ½ a grapefruit.
- Lunch: Chicken salad with mayo and celery. 1 cucumber, sliced. ¼ cup of olives.
- Dinner: Beef and broccoli stir-fry. ½ a cup of steamed broccoli. 1 tbsp of almond butter.
Day 9
- Breakfast: 3 egg omelet with veggies. ½ a cup of berries
- Lunch: Cobb salad with chicken, bacon, and avocado. ¼ cup of blue cheese crumbles.
- Dinner: Salmon with lemon and herbs. Asparagus spears. ½ a lemon.
Day 10
- Breakfast: Smokey bacon and eggs. ½ a grapefruit.
- Lunch: Keto pancakes with berries and whipped cream.
- Dinner: Grilled chicken with garlic green beans. ½ a lemon. 1 tbsp of olive oil.
Day 11
- Breakfast: Sausage and egg breakfast skillet. 1 orange.
- Lunch: BLT salad with avocado. ½ a cup of riced cauliflower.
- Dinner: Chicken Alfredo with zucchini noodles. ½ a cup of Parmesan cheese. Broccoli florets.
Day 12
- Breakfast: Keto pancakes with berries and whipped cream.
- Lunch: Tuna salad with mayo and celery. 1 cucumber, sliced. ¼ cup of olives.
- Dinner: Grilled steak with roasted vegetables. 1 tbsp of butter.
Day 13
- Breakfast: 3 egg omelet with veggies. ½ a cup of berries.
- Lunch: Chicken salad with mayo and celery. 1 cucumber, sliced. ¼ cup of olives.
- Dinner: Shrimp scampi with zucchini noodles. ½ a lemon. 1 tbsp of butter.
Day 14
- Breakfast: 2 eggs, cooked in coconut oil or ghee. ½ avocado. 1 slice of bacon.
- Lunch: Keto Caesar salad with chicken. ½ a cup of riced cauliflower.
- Dinner: Chicken chops with roasted Brussels sprouts. 1 tbsp of Dijon mustard.
Day 15
- Breakfast: Cloud bread with cream cheese and smoked salmon. ½ a grapefruit.
- Lunch: leftovers from last night’s dinner. ½ a cup of steamed broccoli. 1 tbsp of almond butter.
- Dinner: Beef and broccoli stir-fry. ½ a cup of steamed broccoli. 1 tbsp of almond butter.
Day 16
- Breakfast: 3 egg omelet with veggies. ½ a cup of berries.
- Lunch: Tuna salad with mayo and celery. 1 cucumber, sliced. ¼ cup of olives.
- Dinner: Salmon with lemon and herbs. Asparagus spears. ½ a lemon.
Day 17
- Breakfast: Smokey bacon and eggs. ½ a grapefruit.
- Lunch: Cobb salad with chicken, bacon, and avocado. ¼ cup of blue cheese crumbles.
- Dinner: Chicken Alfredo with zucchini noodles. ½ a cup of Parmesan cheese. Broccoli florets.
Day 18
- Breakfast: Sausage and egg breakfast skillet. 1 orange.
- Lunch: BLT salad with avocado. ½ a cup of riced cauliflower.
- Dinner: Grilled chicken with garlic green beans. ½ a lemon. 1 tbsp of olive oil.
Day 19
- Breakfast: Keto pancakes with berries and whipped cream.
- Lunch: leftovers from last night’s dinner. ½ a cup of steamed broccoli. 1 tbsp of almond butter.
- Dinner: Grilled steak with roasted vegetables. 1 tbsp of butter.
Day 20
- Breakfast: 3 egg omelet with veggies. ½ a cup of berries.
- Lunch: Tuna salad with mayo and celery. 1 cucumber, sliced. ¼ cup of olives.
- Dinner: Shrimp scampi with zucchini noodles. ½ a lemon. 1 tbsp of butter.
Day 21
- Breakfast: 2 eggs, cooked in coconut oil or ghee, ½ avocado, 1 slice of bacon.
- Lunch: Keto Caesar salad with chicken. ½ a cup of riced cauliflower.
- Dinner: Chicken chops with roasted Brussels sprouts. 1 tbsp of Dijon mustard.
Day 22
- Breakfast: Cloud bread with cream cheese and smoked salmon. ½ a grapefruit.
- Lunch: Chicken salad with mayo and celery. 1 cucumber, sliced. ¼ cup of olives.
- Dinner: Beef and broccoli stir-fry. ½ a cup of steamed broccoli. 1 tbsp of almond butter.
Day 23
- Breakfast: 3 egg omelet with veggies. ½ a cup of berries.
- Lunch: Cobb salad with chicken, bacon, and avocado. ¼ cup of blue cheese crumbles.
- Dinner: Salmon with lemon and herbs. Asparagus spears. ½ a lemon.
Day 24
- Breakfast: Smokey bacon and eggs. ½ a grapefruit.
- Lunch: Keto pancakes with berries and whipped cream.
- Dinner: Grilled chicken with garlic green beans. ½ a lemon. 1 tbsp of olive oil.
Day 25
- Breakfast: Sausage and egg breakfast skillet. 1 orange.
- Lunch: BLT salad with avocado. ½ a cup of riced cauliflower.
- Dinner: Chicken Alfredo with zucchini noodles. ½ a cup of Parmesan cheese. Broccoli florets.
Day 26
- Breakfast: 3 egg omelet with veggies. ½ a cup of berries.
- Lunch: Tuna salad with mayo and celery. 1 cucumber, sliced. ¼ cup of olives.
- Dinner: Grilled steak with roasted vegetables. 1 tbsp of butter.
Day 27
- Breakfast: 2 eggs, cooked in coconut oil or ghee. ½ avocado. 1 slice of bacon.
- Lunch: leftovers from last night’s dinner. ½ a cup of steamed broccoli. 1 tbsp of almond butter.
- Dinner: Keto pizza with pepperoni and cheese. ½ a cup of mozzarella cheese. ¼ cup of Parmesan cheese
Day 28
- Breakfast: Cloud bread with cream cheese and smoked salmon. ½ a grapefruit.
- Lunch: Keto Caesar salad with chicken. ½ a cup of riced cauliflower.
- Dinner: Beef and broccoli stir-fry. ½ a cup of steamed broccoli. 1 tbsp of almond butter.
Day 29
- Breakfast: 3 egg omelet with veggies. ½ a cup of berries.
- Lunch: Chicken salad with mayo and celery. 1 cucumber, sliced. ¼ cup of olives.
- Dinner: Shrimp scampi with zucchini noodles. ½ a lemon. 1 tbsp of butter.
Day 30
- Breakfast: Smokey bacon and eggs. ½ a grapefruit.
- Lunch: Keto pancakes with berries and whipped cream.
- Dinner: Chicken chops with roasted Brussels sprouts. 1 tbsp of Dijon mustard.
Vegetarian Keto Diet Plan Free Pdf
If you want to go on a vegetarian keto diet, then you’ll need to be extra careful about your food choices. There aren’t many high-fat, low-carbohydrate foods that are also vegetarian-friendly.
That said, there are still plenty of delicious and nutritious keto-friendly foods that you can eat on a vegetarian keto diet. Here are some examples:
Eggs: Eggs are a great source of protein and fat, and they’re very versatile. You can make them into omelets, scrambles, quiches, frittatas, or simply hard-boiled.
Cheese: Most types of cheese are high in fat and low in carbs, making them perfect for the keto diet. Choose full-fat varieties like cheddar, mozzarella, brie, and blue cheese.
Nuts and seeds: Nuts and seeds are a great source of healthy fats. They’re also high in fiber, which can help keep you feeling full.
Some good options include almonds, walnuts, pumpkin seeds, and chia seeds.
Avocados: Avocados are another great source of healthy fats. They’re also very versatile – you can add them to salads, use them as a spread on sandwiches, or simply eat them plain.
Olives: Olives are another nice option if you’re looking for something salty to snack on. Just be sure to choose olives that are packed in water or olive oil, not brine.
Vegetables: Non-starchy vegetables are low in calories and carbs, but high in fiber and nutrients. Some good options include broccoli, cauliflower, zucchini, leafy greens, and peppers.
Fruit: While fruit is higher in carbs than other food groups, there are still some keto-friendly options. Berries like raspberries and strawberries are usually a safe bet.
Whole grains: Whole grain foods like quinoa, oats, brown rice, and whole wheat bread are allowed on the vegetarian keto diet – but only in moderation.
Be sure to watch your portion sizes, as these foods can quickly add up in carbs.
Legumes: Legumes like beans, lentils, and chickpeas are off-limits on the keto diet. However, you can occasionally enjoy them in moderation if you limit your intake of other high-carb foods.
Dairy: Dairy products like milk, yogurt, and cottage cheese are also off-limits on the keto diet. However, you can enjoy them in moderation if you limit your intake of other high-carb foods.
Herbs and spices: Herbs and spices are a great way to add flavor to your food without adding any carbs or calories.
This post was written by Dr. Adeniyi Adesanya, a qualified & passionate medical doctor who loves to educate people about healthy living and lifestyle. Adeniyi is the owner and publisher of the Human Health Hub website.
