30-day keto diet meal plan
, medical review by Dr. Bret Scher, MD
Are you looking for a keto diet plan? You’ve come to the right place. Below you’ll find a free 2-week keto diet plan, as well as tips for getting started.
A keto diet limits carbohydrate intake to below about 20 grams per day.1 This results in increased fat burning,2and potential benefits like rapid weight loss.
Get started
Who should NOT do a keto diet?
A keto diet appears to be very safe for most people.5 However, in the following three situations you may need extra support:
- 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.”6 For example, a cup of bouillon daily and salting your food ‘to taste’ really helps.7 Full guide
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.
Monday
Breakfast
Lunch
Tuesday
Breakfast
Wednesday
Breakfast
Dinner
Thursday
Breakfast
Lunch
Friday
Breakfast
Saturday
Breakfast
Dinner
Sunday
Breakfast
Lunch
Week 2
We hope you really enjoyed the first week. For the second week, we’ve selected even more of our most popular and effective keto recipes.
Monday
Breakfast
Dinner
Tuesday
Breakfast
Lunch
Wednesday
Thursday
Friday
Breakfast
Dinner
Saturday
Breakfast
Dinner
Sunday
Shopping lists and more
Do you want to get weekly shopping lists for the 30-day keto diet menu above? Lists that adapt to the number of people you choose to cook for and if you want to skip or change a few meals?Just sign up for a free trial (no commitment, cancel online anytime) and you’ll get these two meal plans, plus 130+ extra themed keto and low-carb meal plans:
Keto: Week 1 of the 14-day keto diet plan
This meal plan includes all of the recipes from the first week of our free 14-day keto diet plan. As a member, you’ll get it complete with a shopping list and the possibility of customizing it the way you want it.
This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day.
![Italian keto meatballs with mozzarella cheese]()
Mon![Keto chicken burger with jalapeño aioli]()
Tue![Crispy keto tuna burgers]()
Wed![Keto Tex-Mex stuffed zucchini boats]()
Thu![Asian keto chicken stir-fry with broccoli]()
Fri![Keto seafood chowder]()
Sat![Garlic steak bite salad with tarragon dressing]()
Sun
Keto: Week 2 of the 14-day keto diet plan
This meal plan is the second week of our free 14-day keto diet plan. As a member, you’ll get it complete with a shopping list and the possibility of customizing it the way you want it.
This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day.
![Keto crack chicken]()
Mon![Keto Italian meatloaf with baked tomatoes and pesto mayo]()
Tue![Keto tuna and avocado salad]()
Wed![Keto chicken and eggplant sheet pan with tzatziki]()
Thu![Keto pizza omelet]()
Fri![Keto butter burgers]()
Sat![Flank steak with pepper sauce and cauliflower-broccoli gratin]()
Sun
Meal planner tool
1. Choose a meal plan
Follow our meal plans as they are — or personalize by choosing from our catalog of recipes.
2. Get your weekly groceries
With our practical shopping lists, you can save both time and money. Shop for groceries once a week.
3. Enjoy delicious meals
Make cooking a joyful experience. Watch our cooking videos and follow recipes on your mobile device.
Popular meal plans
Keto recipes by Ditch the Carbs
This exclusive keto meal plan was developed in collaboration with Libby Jenkinson, founder of Ditch the Carbs. Libby, a former pharmacist, has dedicated her life to educating the world about low carb living.
Her real-food keto recipes are family-friendly, include easy-to-find ingredients, and are ready to eat in minutes. This keto meal plan will keep you below 15 grams of carbs on average each day.
Enjoy quick and hearty breakfast recipes such as: Keto breakfast wrap, 1-minute keto mug muffins, and Keto egg casserole with zucchini and ham.
Lunches and dinners include: Weeknight keto chili bake, Avocado bacon chicken bun-less burger, Meatloaf muffins, Quick keto curry bowl, and Steak with low carb mushroom sauce.
Start losing weight today with this keto meal plan by Ditch the Carbs and Diet Doctor!
![Keto pork chops with asparagus]()
Mon![Keto egg casserole with zucchini and ham]()
Tue![Keto Thai fish curry and bok choy]()
Wed![Keto chili bake]()
Thu![Avocado bacon and chicken bunless burger]()
Fri![Quick keto curry bowl]()
Sat![Steak with keto mushroom sauce]()
Sun
Keto: Vegetarian #4
Here’s a week-long meal plan filled with keto-friendly lacto-ovo vegetarian dishes. This is the fourth meal plan in a series of keto vegetarian meal plans.
It includes three hearty meals per day and will keep you under 20 grams of carbs per day. This week, you’re going to eat zucchini pizza boats, goat cheese salad with balsamico butter, and chaffles — among other tasty, filling keto meals. Delicious!
![Grilled veggie low carb plate]()
Mon![Keto browned butter asparagus with creamy eggs]()
Tue![Keto zucchini pizza boats with goat cheese]()
Wed![Keto zucchini and walnut salad]()
Thu![Keto tortilla pizza]()
Fri![Keto pasta with blue cheese sauce]()
Sat![Feta cheese stuffed bell peppers]()
Sun
Keto: 7-day clear-skin diet #2
If you want clearer skin, along with all of the other benefits of a healthy keto lifestyle, this meal plan is the perfect place to start.
This meal plan is rich in several foods that may improve acne, such as fatty fish and vegetables. Dairy is also minimized to further reduce the likelihood of breakouts.
All of the recipes are simple, tasty, and will keep you under 20 grams of net carbs per day. Keep in mind that skin improvement may occur gradually over time after you begin eating this way.
Start your journey to clearer skin today!
![Keto pulled pork Afelia]()
Mon![Keto smoked salmon and avocado plate]()
Tue![Low carb chicken stir-fry with shirataki noodles]()
Wed![Pulled Indian beef with low carb roti bread]()
Thu![Keto cabbage soup with chicken dumplings]()
Fri![Keto smoked salmon plate]()
Sat![Keto beef ramen]()
Sun
This diet plan is for adults with health issues, including obesity, that could benefit from a keto diet.
More keto recipes
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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
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Start FREE trial!Some may be able to reliably remain in ketosis even at higher carb intake levels. For instance, in the study below, healthy volunteers remained consistently in ketosis consuming 50 grams per day.
Nutrition X 2019: Effects of differing levels of carbohydrate restriction on mood achievement of nutritional ketosis, and symptoms of carbohydrate withdrawal in healthy adults: A randomized clinical trial [randomized trial; moderate evidence]
However, those who are overweight or have baseline insulin resistance may require a stricter approach, limiting net carbs to 20 grams per day.
This is based on the clinical experience of low-carb practitioners and was unanimously agreed upon by our low-carb expert panel. You can learn more about our panel here [weak evidence]. ↩
Numerous studies demonstrate greater fat loss with a low-carb diet than a low-fat diet.
Nutrition and Metabolism (London) 2004: Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women [randomized trial; moderate evidence]
Journal of Nutrition 2015: A lower-carbohydrate, higher-fat diet reduces abdominal and intermuscular fat and increases insulin sensitivity in adults at risk of type 2 diabetes [randomized trial; moderate evidence]
Nutrition and Metabolism (London) 2020: Effects of weight loss during a very low carbohydrate diet on specific adipose tissue depots and insulin sensitivity in older adults with obesity: a randomized clinical trial [randomized trial; moderate evidence] ↩
Do you worry about eating saturated fats or cholesterol? There’s no good reason to do so. While still a bit controversial, repeated modern systematic reviews find no benefit from avoiding saturated fats, or replacing them with unsaturated fats:
- Open Heart 2016: Evidence from randomised controlled trials does not support current dietary fat guidelines: a systematic review and meta-analysis [strong evidence]
- Nutrition Journal 2017: The effect of replacing saturated fat with mostly n-6 polyunsaturated fat on coronary heart disease: a meta-analysis of randomised controlled trials [strong evidence]
Here’s a study investigating if eating eggs for breakfast every day has any negative effects on cholesterol levels. They found none, but the egg-eating group reported greater satiety:
- American Journal of Clinical Nutrition 2015: The effect of a high-egg diet on cardiovascular risk factors in people with type 2 diabetes: the Diabetes and Egg (DIABEGG) study-a 3-mo randomized controlled trial [moderate evidence]
It’s often claimed that eating breakfast is good for weight control. That appears to be false:
- British Medical Journal 2019: Effect of breakfast on weight and energy intake: systematic review and meta-analysis of randomised controlled trials [strong evidence]
- The American Journal of Clinical Nutrition 2009: The effectiveness of breakfast recommendations on weight loss: a randomized controlled trial [moderate evidence]
Furthermore, reduced hunger is common on a keto diet, so many people find it easy to skip one meal:
- Obesity Reviews 2014: Do ketogenic diets really suppress appetite? A systematic review and meta-analysis [strong evidence]
Read more in our guide to time-restricted eating. ↩
The main fear about lower-carb and higher-fat diets has always been a concern about the potential increase in the risk of heart disease. However, interventional studies so far indicate that if anything the risk appears to decrease:
- British Journal of Nutrition 2016: Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials. [strong evidence for improved risk factors]
- PLOS ONE 2015: Dietary intervention for overweight and obese adults: comparison of low-carbohydrate and low-fat diets. A meta-analysis. [strong evidence for improved risk factors]
- Obesity reviews 2012: Systematic review and meta‐analysis of clinical trials of the effects of low carbohydrate diets on cardiovascular risk factors [strong evidence for improved risk factors]
- Circulation 2010: Dietary intervention to reverse carotid atherosclerosis [moderate evidence for a reduction in atherosclerosis]
For more health controversies regarding a keto diet, have a look at this page:
The “keto flu” is a set of common early side effects like headache, feeling tired, nausea, lack of concentration, brain fog, etc. Learn more
Nutrition X 2019: Effects of differing levels of carbohydrate restriction on mood achievement of nutritional ketosis, and symptoms of carbohydrate withdrawal in healthy adults: A randomized clinical trial [randomized trial; moderate evidence]
↩This is mainly based on the consistent experience of experienced clinicians [weak evidence]. But there’s also some support from this study that found only minor increases in side effects, while advising participants to drink bouillon:
Nutrition & Metabolism 2008: The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus [moderate evidence] ↩