30-day keto diet meal plan

By Dr. Andreas Eenfeldt, MD, medical review by Dr. Bret Scher, MD

Are you looking for a keto diet plan? You’ve come to the right place.

A keto diet limits carbohydrate intake to below about 20 grams per day.

Get started

Who should NOT do a keto diet?

A keto diet appears to be very safe for most people.

• Are you on medication for diabetes, e.g. insulin?
• Are you on medication for high blood pressure?
• Are you breastfeeding?

If you’re not in any of these situations you should be safe to start a keto diet.

Start fresh

Use our kitchen clean-out list to help you make sure your kitchen is keto-friendly when you start your diet. This can dramatically increase your chances of success.

Avoid keto flu

Drink lots of fluids and get enough salt, especially during the first week, to minimize symptoms of the initial “keto flu.”

Week 1

Here are two weeks of delicious, easy recipes for breakfast, lunch, and dinner. And you don’t even need to count carbs! Each week features a variety of keto dishes that will automatically keep you below 20 grams of carbs per day.

In the first week, you’ll get to feast on some of our all-time most popular keto recipes. Note: If you want portion sizes and food selection perfectly adapted to your needs and preferences, try our personalized meal plans.

Our latest keto recipes

Top keto diet plan questions

How do I get started on the keto diet?
It’s easy. Get all your questions answered in our beginner’s guide. Choose among all our free recipes and meal plans. Or, for maximum simplicity, sign up for our 2-week Get Started Challenge and get everything prepared for you.

Can I drink alcohol on a keto diet?
Yes. But stick to low-carb alcoholic drinks, like dry wine or sugar-free drinks.
Full keto alcohol guide

Can you eat a vegetarian keto diet?
Yes. Especially if you eat eggs and dairy (lacto-ovo vegetarianism) it’s definitely doable. Vegan keto is very hard to do, but you can certainly eat a lower-carb vegan diet. Learn more and find inspiration or use our personalized meal plans.

Can you eat a dairy-free keto diet?
Sure. It’s not necessary to eat dairy to successfully eat keto (though dairy may help add taste and variety). A dairy-free keto diet can be very effective. Learn more and find recipes or use our personalized meal plans.

Can I eat fruit on a keto diet?
Sometimes — if you choose low-sugar fruits and keep portions small. The best keto fruits are blackberries, raspberries, and strawberries. Enjoy about one-half cup of any of these, either alone or with a bit of cream. Delicious! Full guide to keto fruits