90 keto diet recipes for breakfast, lunch, and dinner. If you’re looking for a keto diet menu plan with tips for beginners, this free 30-day low-carb meal plan is all you need to get started (or decide to get started) on the keto diet.
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If you’re starting the ketogenic or a low carb diet, it can be easy to get overwhelmed.
This guide will help you understand the basics of the ketogenic diet and kick-start your weight loss plan with 30 days of fabulous and delicious keto diet recipes for breakfast, lunch, dinner, and snacks, if you’re interested in trying a keto diet.
Now, I understand it’s difficult when you’re a beginner at anything, especially when it comes to losing weight.
Six 12 years ago, when I started the keto diet, Pinterest wasn’t a thing, Jesus was still a little boy, and information wasn’t as readily available as it is today.
Psst: This post was originally published on February 20, 2018, and updated on October 13, 2025, to bring you the latest information.
And yes, having “all the information” at your fingertips is fabulous. Still, it can be challenging to know who to trust or if you’re even dealing with a real person on the other side of the screen.
But you didn’t come here for me. No, if you’re still reading this post, it means you are ready to make a meaningful change in your life, starting with how you nourish your body. You may have tried every diet in the book, only to feel like a failure when nothing worked. You might be hesitant to try again, fearing it won’t work. Or you have so much weight to lose that you feel like giving up before you start. You are trying to find out if keto works and if it’ll work for you. I want you to know the keto diet is legit. Keto is not just another trendy diet, and it’s not easy, but it works.
Stick to the plan, and you will lose weight.
What is the Keto Diet?
Despite what the media may say, the Keto diet is not a trend. The ketogenic diet (keto for short) was developed in 1921 by Dr. Russell Wilder at the Mayo Clinic for patients with epilepsy. I won’t bore you with all of the medical jargon. Still, along with the benefits for epileptic symptoms, doctors also noticed patients on the keto diet experienced decreased irritability and increased focus.
Read More: Keto Diet Rules & Foods
How Long Does It Take To Start Losing Weight On Keto?
Weight loss varies from one person to another because everyone’s body is different.
If you have a lot of weight to lose (like I did), you may lose more in the first few weeks than your best friend, and, if you’re a woman, you may lose weight at a slower pace than your husband or boyfriend.
And yes, that totally sucks:)
Many factors determine how much you will lose, but since I know you want an answer, I’ll give you a ballpark figure, deal?
The average weight loss on the keto diet after the first week is usually around 10 pounds.
Now, please don’t get too excited. This initial weight loss is mostly water weight.
See, the keto diet causes you to drop the water weight fast because you’re cutting your carbs dramatically.
And while you may not be losing fat, this water weight loss is a good sign that your body has entered the ultimate fat-burning mode: ketosis.
What Is Ketosis?
On the keto diet, you reduce your (net) carbohydrate intake to 20-30 grams per day.
Why?
It’s all part of the plan to get your body into the state of ketosis or fat-burning (also called fat-fueled) mode.
When your body doesn’t have the carbs to burn for energy, it turns to fat. When your body is in ketosis, it converts fat into ketones, which become your body’s new fuel source.
To stay in ketosis, you have to eat foods that are keto-friendly.
Going keto isn’t all that tough after you get used to it, but it can be a challenge at first.
Related: Total Keto Diet for Beginners
What Are The Health Benefits of The Ketogenic Diet?
The ketogenic diet may be one of the most well-researched eating plans on the planet. (Which is one of the reasons I landed on it when I was trying to find a diet that would work for me.)
Numerous studies have indicated that a ketogenic diet reduces factors for cardiovascular disease (diabetes, heart disease, stroke), and some suggest it to be beneficial for certain types of cancer.)
Ketogenic diets are also known to reduce the frequency of migraines and help increase energy levels. (I can vouch for both.)
There’s more to keto than just weight loss – it also offers better focus, stronger physical endurance, and radiant skin.
Even with all of these health benefits, before you begin any diet plan, you should speak to your doctor. The keto diet works for me, but it’s not for everyone.
Moment of Truth: No ONE diet works for everyone, because we are all different!
I don’t write exclusively about keto, even though it works for me, I’m passionate about it, and it is the most googled diet on the planet:)
But today, we are going all-in ketogenic, and I have collected over 90 low-carb recipes that are perfect for beginners – if you decide keto is right for you.
Four Ways to Lose It
If you want to take control and do it all yourself, I’ve created a food list for you that you can download for free, as well as this 30-day meal plan that includes keto diet recipes for breakfast, lunch, and dinner. And snacks!:)
Buy my book, Rebel Keto. I lost 150 pounds and wrote the weight loss book I wish existed – one I could hand to my two daughters without cringing. If Thug Kitchen and Peg Bracken’s I Hate To Cook Book married, dropped acid, and gave birth to a cheerleading, creative ketogenic love child – that’s this book. 100% guaranteed not to be another soul sucking keto diet book with over 110 low-carb recipes for every meal – plus a bomb a@@ ’80s playlist.
Oh, and you can find over 500 – yes, 500 keto meal ideas and recipes here – for free. Boom.
Keto Diet Breakfast Recipes
Chaffles | WTYM Blog
Crockpot Breakfast Casserole with Sausage | WTYM Blog
Keto Waffles | Word To Your Mother Blog
Cream Cheese Pancakes | WTYM Blog
Easy Breakfast Muffins with Sausage | Word To Your Mother Blog
Keto Chorizo Omelet | Hey Keto Mama
Keto Breakfast Sandwich Recipe with Egg, Avocado & Cheddar | Word To Your Mother Blog
Chia Seed Pudding | Word To Your Mother Blog
Cinnamon Roll Muffins | The Big Man’s World
Avocado Baked Eggs | Word To Your Mother Blog
Savory Low Carb Breakfast Cookies | My Life Cookbook
Fudge Overnight “Oats” [Vegan] | Healthful Pursuit
Strawberry Smoothie | Word To Your Mother Blog
Oven Baked Eggs | Word To Your Mother Blog
Blueberry Muffins | Word To Your Mother Blog
Keto Taco Breakfast Skillet| Peace, Love and Low Carb
Super Easy Egg Keto Breakfast Muffins | Word to Your Mother Blog
Low Carb No Egg Breakfast Bake With Sausage & Peppers | Kalyn’s Kitchen
Easy Spinach & Mushroom Omelet Muffins | All Day I Dream About Food
Baked Denver Omelet | Cooking Classy
Sausage Balls with Almond Flour | Word To Your Mother Blog
Ultimate Breakfast Roll Ups | Ruled.Me
Low Carb Keto Breakfast Burrito Bowl Recipe | Ketogasm
Mexican Breakfast Casserole | Keto Diet App
Easy Blueberry Mug Muffin | Word To Your Mother Blog
Coconut Flour Porridge Breakfast Cereal Recipe | Low Carb Maven
Keto Overnight Oatmeal | The Big Man’s World
Pumpkin Chia Muffins | Keto Diet App
Coffee Cake Muffins | Joy Filled Eats
Need More? Here’s 30 Low Carb Breakfast Recipes using 5 ingredients & 5 net carbs or less!
Keto Diet Recipes | Lunch
Chicken Salad with Blue Cheese & Walnuts | Word To Your Mother Blog
Keto Crack Slaw | Tastaholic’s
Caprese Tuna Salad Stuffed Tomatoes | My Cooking Spot
Easy Keto Egg Salad | Hey Keto Mama
Turkey Club Egg Wraps | All Day I Dream About Food
Chicken Club Lettuce Wrap | Skinnytaste
Egg Roll Wrap | A Spicy Perspective
Lettuce Wraps with Turkey & Roasted Peppers | Low Carb Yum
Refreshing Salmon Salad | Healthful Pursuit
Spinach Cobb Salad Recipe | That’s Low Carb?!
Vietnamese Noodle Bowl Salad | Ketogasm
Easy Shrimp Avocado Salad with Tomatoes & Feta | Savory Tooth
Marinated Cauliflower Antipasto Salad | Kalyn’s Kitchen
Oven Baked Bacon Wrapped Chicken Tenders | Low Carb Yum
5 Minute Keto Pizza | Ruled.me
Zucchini Crust Grilled Cheese | The Iron You
Easy Cashew Chicken | Keto Connect
Salami & Cream Cheese Roll Ups | The Low Carb Diet
Caesar Egg Salad Lettuce Wraps | Peace Love and Low Carb
Keto Chicken Enchilada Bowl | Hey Keto Mama
Guacamole Chicken Salad | Popsugar
BLT Chicken Stuffed Avocados | The Garlic Diaries
Chipotle Pulled Pork Lettuce Wraps With Avocado Aioli | Fashionable Foods
Cheddar-Wrapped Taco Rolls | Wicked Stuffed
Vegetarian Keto Club Salad | Ruled.Me
Avocado Egg Salad | Diethood
Vegan Crack Slaw | Meat Free Keto
Fresh Tuna Salad Recipe | Nancy Ferrer
Spicy Thai Chicken Zoodle Soup | Fashionable Foods
Fresh Sriracha Broccoli Salad | Wicked Stuffed
Click Here for 30 Low Carb Lunches using 5 ingredients with 5 net carbs or less!
Snacks & Desserts
Keto Sausage Balls with Cream Cheese & Almond Flour | Word To Your Mother Blog
Guacamole | Word To Your Mother Blog
Low Carb Cauliflower Breadsticks | Real Housemoms
Deviled Eggs with Avocado | Word To Your Mother Blog
Deviled Eggs with Bacon | Word To Your Mother Blog
Keto Stuffed Mushrooms with Cream Cheese & Bacon | Word To Your Mother Blog
The Cream Cheese Keto Cookie Recipe You’ll Put On Repeat | WTYM Blog
Keto Pumpkin Bread with Almond Flour | Word To Your Mother Blog
Easy Microwave Vanilla Mug Cake | Word To Your Mother Blog
3 Ingredient Peanut Butter Cookies | Word To Your Mother Blog
3-Ingredient Peanut Butter Balls | Word To Your Mother Blog
Keto Chocolate Chip Cookies | Word To Your Mother Blog
Homemade Keto Butter Crackers | Word To Your Mother Blog
Easy Peanut Butter + Chocolate No Bake Cookies | Word To Your Mother Blog
Keto Brownies | Keto Connect
Cookie Dough Fat Bombs | Word To Your Mother Blog
Keto No-Bake Peanut Butter + Chocolate Fat Bombs | Word To Your Mother Blog
Cream Cheese Fat Bombs (5 Ways) | Word To Your Mother Blog
Easy Chocolate Microwave Mug Cake | Word To Your Mother Blog
Related: 40 Sweet & Salty Keto Snacks & Keto Fat Bombs
Keto Snacks To Buy & DIY
You don’t have to go full-on recipe mode when you need a quick bite – or when you kick into high-key hangry…here are a few grab-and-go low-carb snack ideas.
String Cheese: Cheese has a healthy combination of protein and fat. To keep it keto – make sure it’s the full-fat version.
Nuts: Almonds, walnuts, and macadamias are a heart-healthy, low-carb fave! Just don’t eat too many, as the calories can add up quickly.
Avocado: Avocados are the best of all time wonder food – they are full of fiber and potassium + monounsaturated fatty acids.
Pickles: Easy & quick keto snack
Bacon
Pepperoni Slices
Laughing Cow Cheese
Pork Rinds
Atkins Caramel Almond Clusters
DiMario Snack Sticks Absolute lifesavers when you need a grab go snack.
Righteous Felon Beef Jerky If you want to up your beef jerky game this is how. They call themselves a jerky cartel and have a manifesto. Also, it’s SO good!
Keto Bars Hands down the best! The only ketogenic bar that’s low carb and intentionally high in (healthy) fats so you stay fueled and full. And they do not taste like cardboard:)
Get Your Keto Snacks – Delivered
If you’re into subscription boxes, or think you may be – try Keto Krate. They’ll send you new keto-friendly snacks every month (with 5 carbs or less) + coupons. I swear you won’t be disappointed – I ended up having to up my subscription to 2 per month because my kids kept eating all of the snacks:)
Keto Diet Recipes | Dinner
Crockpot White Chicken Chili | WTYM Blog
Crockpot Pork Tenderloin | Word To Your Mother Blog
30 Minute Crack Slaw | Word To Your Mother Blog
Crockpot Crack Chicken | Word To Your Mother Blog
Easy Cheeseburger Soup (With Bacon) | Word To Your Mother Blog
Easy Beef & Broccoli | Word To Your Mother Blog
Caprese Hasselback Chicken | Low Carb Maven
Lemon Garlic Chicken | Word To Your Mother Blog
Shrimp & Cauliflower Grits | Word To Your Mother Blog
Crockpot Chicken Taco Soup | Word To Your Mother Blog
Roasted Asian Shrimp & Brussels Sprouts Sheet Pan | Kalyn’s Kitchen
One Pan Lemon Garlic Baked Salmon + Asparagus | Cafe Delites
Crockpot Steak Fajita Recipe | Word To Your Mother Blog
One Pan Chicken Thighs with Mozzarella | Word To Your Mother Blog
Drool-Worthy Keto Taco Soup | Word To Your Mother Blog
15 Minute Garlic Shrimp Zoodles | Salt & Lavender
Bacon Cheeseburger Casserole | Word To Your Mother Blog
Stuffed Peppers with Italian Sausage, Ground Beef & Mozzarella | Kalyn’s Kitchen
Keto Chicken Cordon Bleu | Warfield Family
20-Minute Shrimp & Sausage Paleo Skillet | Paleo Newbie
Slow Cooker Balsamic Chicken | Word To Your Mother Blog
Taco Stuffed Avocados | House of Yumm
Crockpot Mississippi Pot Roast | WTYM Blog
Keto Butter Chicken | Cast Iron Keto
Stuffed Pork Chops | Caveman Keto
Loaded Keto Cauliflower Soup | Word To Your Mother Blog
Crockpot Carnitas | WTYM Blog
Cumin Spiced Beef Wraps | Peace Love & Low Carb
Bangin’ Coconut Lime Skirt Steak | Wicked Stuffed
Jalapeno Popper Chicken Casserole | Word To Your Mother Blog
Keto Lasagna With Zucchini Noodles | Ketogasm
Meal Prep Instant Pot Chicken | Word To Your Mother Blog
Best Keto Burger Recipe | Word To Your Mother Blog
Ok. So you’ve got 30 days of recipes. Now you need a plan.
Navigating the grocery store for the first time on the keto diet can be a little confusing. Completely devastating if you don’t have a guide.
This keto shopping list and free Keto Grocery List Printable PDF will walk you through every aisle, so you’ll know precisely what foods are keto-friendly, what you need to put in your shopping cart, and what you need to pass on by.
Don’t miss the keto snack section, where I’ll share all the best low carb snacks you can buy right now on Amazon.
The Ultimate Keto Shopping List That Makes Life Easy [Grocery List + Printable PDF]
Looking For Ways To Make Sticking To Keto Easier?
I get it! I’ve lost 148 150 pounds on the keto diet and maintained that weight loss for twelve years.
Buy my book, Rebel Keto. I lost 150 pounds and wrote the weight loss book I wish existed -one I could hand to my two daughters without cringing. If Thug Kitchen and Peg Bracken’s I Hate To Cook Book married, dropped acid, and gave birth to a cheerleading, creative ketogenic love child – that’s this book. 100% guaranteed not to be another soul sucking keto diet book with over 110 low-carb recipes for every meal – plus a bomb a@@ ’80s playlist.
Ok. Sales pitch over:) I hope this article helps you. Thanks for reading.
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