Beginner Keto Meal Plan

Cheese Crust Pizza

My favorite fitness guy would always say “Fail to plan is a plan to fail”. A Beginner Keto Meal plan is an essential part of staying on track to being healthy. When we throw caution to the wind and then we are faced with ravenous hunger pains theres no telling what foods we will put in our mouths.

Low Carb Chocolate Layer Cake

It does not have to be difficult…start super simple. No one is expecting you to be Julia Childs. When we are semi-prepared then we decide what goes into our bodies.

Easy Ratatouille

A very busy life

Life gets so so busy and we have a bazillion decisions to make every day….and quite frankly it’s exhausting! I’m sure you’ve heard of Steve Jobs or Mark Zuckerberg wearing the same thing everyday so they don’t even have to make a decision that early in the morning.

Low Carb Raspberry Cheesecake Coconut Bars

That’s what we’re doing with our food choices when we make a Beginner Keto Meal Plan for the week.  This saves time, saves money, saves trips to the market, helps with batch cooking and quite frankly is a lot less exhausting then getting stung 2-3x a day with “WHAT SHOULD I EAT?????”

Keto Pepperoni Pizza Egg Cups

When I do some simple planning early in the week it takes a lot of the decisions and “on the fly” choices out of my hands.  What I’m having for lunch or dinner has already been decided and planned for. 

This meal plan I do every Sunday is nothing fancy, but it works! P.S. I add my work outs, too!

Low Carb Cheese Muffins

Emeals.com plans for you!

I’ve given you a 7 day Beginner Keto Meal Plan below, but what if you want to make it even easier? Emeals.com will do the work of planning and making the grocery list for you!!! I have a 14-day free trial for you to try it out.

You simply create and account and they plan the whole week for you. After you pick out your Keto meals emeals.com creates a shopping list for you. You can even send that shopping list right to Instacart for your food delivery. OMG..does it get easier than that?

Low Carb Raspberry Swirl Cheesecake

My secret to lasting weight loss

Maintaining my weight loss, and quite frankly staying healthy, has always been the main driver for this website. Making meals like these Pepperoni Pizza Egg Cups is really my trick. Sorry, it’s that simple for me…I meal prep and almost always cook at home.

Kellie with a red pepper
Intermittent Fasting and a Low Carb Diet are the key to MY success.

I wrote a few articles about this and will write more, but I want everyone to know that cooking at home is one of my major keys to success. Every meal does not have to be epic, but when I am prepared I have a much better chance at success.

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Broccoli Chicken Cheddar Casserole

7 Day Beginner Keto Meal Plan

All of these meals are interchangeable. Don’t feel like you must eat salmon for dinner or greek yogurt for breakfast. And heck, here’s a thought for you…how about you skip breakfast all together???

I know it sounds crazy, but just skip it. By skipping breakfast you eliminate another meal to plan or prepare….PLUS you head into the world of Intermittent Fasting. More on that later.

Low Carb Lemon Poppy Seed Muffins

Listen to meal planning HERE

LowCarbMD Podcast Episode 59 with Kellie Logsdon of TheKellieKitchen.com
LowCarbMD Podcast Episode 59: Kellie Logsdon TheKellieKitchen.com

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Let’s Get Started

Monday

Breakfast: Coffee or tea with or without heavy cream, two eggs scrambled with 1 tbsp butter

If you are sensitive to caffeine or coffee, try black tea which has a similar taste and texture to coffee, but lessens the caffeine while providing fantastic detoxification benefits.

Lunch: Salad with Rotisserie Chicken & cheese & real dressing

  • 1/2 avocado
  • 1 cup chopped chicken (make your own or buy rotisserie or canned)
  • 2-4 cups of green and colorful leafy vegetables (mixed greens, red cabbage, onion, mushroom, tomato, etc)
  • 1/4 cup cheese
  • 1-2 TBSP of olive oil
  • generous pinch of salt and pepper
  • dressing of choice with NO SUGAR (ranch, blue cheese, homemade-whatever, just make sure its full fat and no sugar)

Snack: A handful of macadamia nuts or pecans (if you can skip this then do)

Dinner: Beef or Turkey Cheeseburger with a green vegetable

  • 4 oz beef or turkey burger (prepare extra for leftovers)
  • 1 slice cheese (american, cheddar, swiss, or whatever)
  • ½ avocado or 2 TBSP of guacamole
  • Lettuce, tomato, onion, dill pickles
  • 1 cup of broccoli or asparagus or spinach cooked in 2-3 tbsp olive oil, coconut oil, grass-fed butter, or ghee – seasoned well with salt and pepper
Keto Cheeseburger Salad

Tuesday

Breakfast: Coffee black or with splash of cream & Greek Yogurt

  • 1/2 cup plain 5% greek yogurt
  • 1/4 cup raspberries or strawberries
  • 2 tbsp chopped pecans or almonds

Lunch: Leftover Beef or Turkey Cheeseburger

Make it into a salad with choice of cheese, lettuce, onion, avocado, olive oil, mayo or ranch dressing, generous pinch of salt

Dinner: Portobello Pepperoni or Veg Pizzas (make extra for leftovers)

  • Large Portobello Mushrooms
  • Marinara Sauce (Rao’s brand is best, but any low carb will do)
  • Shredded mozzarella
  • Pepperoni slices chopped
Portobello Mushrooms with Pesto, Sun Dried Tomatoes and Goat Cheese
Pesto Portobello Mushroom Pizzas

Side salad with mixed greens, onions, tomato, shredded parmesan and a drizzle of olive oil…don’t forget to salt your salad.

Wednesday

Breakfast: Coffee or tea and 2-3 scrambled eggs w/ 1/4 cup cheese and 1/4 cup mixed vegetables (mushroom, tomato, spinach, onion)

Lunch: Leftover Portobello Pizzas and a side salad

Dinner: Beef Taco Salad (make extra for leftovers)

  • ground beef (15% fat)
  • taco seasoning (Trader Joes is low carb or make your own)
  • sour cream
  • avocado
  • lettuce shredded
  • tomato
  • olives
  • onions
  • cilantro
  • salsa
  • shredded cheese
Easy Taco Pie

Thursday

Breakfast: Coffee black or with splash of cream & Greek Yogurt

  • 1/2 cup plain 5% greek yogurt
  • 1/4 cup raspberries or strawberries
  • 2 tbsp chopped pecans or almonds

Lunch: Taco Salad (leftovers)

Dinner: Zucchini Boats (make extra for leftovers)

  • Ground turkey
  • marinara sauce
  • zucchini scooped out and pre-baked
  • parmesan cheese

Side salad of leafy greens with shaved almonds, parmesan cheese, drizzle in olive oil, salt, and pepper.

Friday

Breakfast: Coffee or tea with splash of cream and 2 slices bacon (no added sugar) with 2 scrambled microwave eggs and 1/2 avocado (yes, do it all in the microwave!)

Lunch: BLT wraps with avocado or cheese and spicy mayo

  • bacon (left over)
  • romaine lettuce leaves
  • tomato
  • avocado or cheese
  • spicy mayo (store bought or homemade)

Dinner: Lemon Salmon (bake for 20mins + depending on thickness)

  • Salmon filets (make extra for leftovers)
  • sliced lemon
  • olive oil
  • butter
  • dill weed
  • Salt and Pepper

Generous salad with nuts and cheese and avocado

Low Carb Pesto Salmon

Saturday

Breakfast: Black Coffee or tea only

Lunch: Bomblette and Bistro Salad

  • shredded cheese
  • 2 eggs
  • 1/2 avocado
  • greens with balsamic dressing

Dinner: Salmon Cesar Salad with Parmesan Crisps

  • Salmon (leftover)
  • Romaine Lettuce
  • Sriracha Ceasar dressing (mix ceasar with sriracha)
  • parmesan cheese
  • whisp crackers

Sunday

Breakfast: Black coffee or tea with splash of cream & Greek Yogurt

  • 1/2 cup plain 5% greek yogurt
  • 1/4 cup raspberries or strawberries
  • 2 tbsp chopped pecans or almonds

Lunch: Antipasto Salad

  • Leafy greens/lettuce
  • Olives
  • Pepperoni
  • Salami
  • Cheese
  • Peppers
  • Olive oil or no sugar Italian dressing
  • Salt and pepper

Dinner: Rotisserie Chicken Burrito Bowl

  • Lettuce
  • Shredded chicken
  • A nice mound of guacamole
  • Cheese
  • Sour cream
  • Sautéed onions and peppers
  • hot sauce
  • A chopped egg if so desired

Here’s the link to a pdf of the weekly Keto meal plan for you to print out and fill in…so easy.

The Kellie Kitchen Keto Meal Plan

I print out this very simple Beginner Keto meal plan every Sunday and hang it on my fridge.  Planning to succeed leads to success.  When we “fail to plan, then we can plan to fail”….so keeping meal planning as simple as possible is my first step to success in my health.

Here’s a blank version for you to look at or create your own with the link below.

I’ve included a link right here if you’d like to download your own copy

Keto Meal Plan HERE

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