Looking to get started on the keto diet? Not sure what to eat? Here, you’ll learn exactly what to eat for breakfast, lunch and dinner on the ketogenic diet.
When starting a new diet, knowing what you can and cannot eat can be the most stressful part of the transition. Here, all the guesswork is taken away for you. Below, a ketogenic diet meal plan is laid out for you, telling you precisely which recipes to follow for each meal.
The meal plan below is simplified into a three-day plan. If you’re craving more guidance, Perfect Keto has two 1-week meal plans available for download:
As a beginner to the keto diet, it’s important to understand your macros.
The three macronutrients are fat, protein and carbohydrates. While a standard American diet weighs heavily in carbohydrates and low in fat, a ketogenic diet plan takes the opposite approach. On the keto diet, you will eat high quantities of fat, moderate amounts of protein and very few carbs.
A keto meal plan should be comprised of 75% fat, 20% protein and 5% total carbs. If you eat 2,000 calories per day, that would come out to 1,500 calories or 167 grams of fat, 400 calories or 100 grams of protein and 100 calories or 25 grams of carbs. You would need to make sure you stay at or below 25 grams of carbs each day to stay in ketosis.
These percentages are estimates only. To calculate your macros precisely, use the Perfect Keto macro calculator.
Select the Standard Ketogenic Calculator for a classic ketogenic diet of 75% fat, 20% protein, 5% carbohydrate (recommended)
Select Specialized Macronutrient Calculator to input specific amounts of fat, protein, and carbohydrate
Choose Calculator Type*
Unit of Measurement*
Choose what describes you best
Calorie Intake Goal
Input "0" to maintain your bodyweight
Input a surplus percentage for weight gain
Input a deficit percentage for weight loss
5-10% is a small deficit
10-20% is a moderate deficit
20-30% is a large deficit
Input Your Body Fat %
Input Your Protein Ratio
Guide to picking your protein ratio
To maintain muscle, leave protein ratio between 0.60 to 0.80 grams per lb of lean body mass (1.3 to 1.7 grams per kg LBM)
To gain muscle, the protein ratio should be between 0.8 to 1.2 grams per lb of lean body mass (1.7 to 2.3 grams per kg LBM)
Input Your Total Carb Intake
Input the grams of carbs you want to consume on a daily basis
Your Daily Macronutrient Goals
Go Shopping: Know Which Foods to Eat and Which to Avoid
Preparation is an important component of the keto diet. Planning your meals in advance will save time, money and energy, and prevent you from reaching for carb-laden snacks when hunger hits.
As you put together your shopping list, take note of which foods are (and are not) keto-friendly. For a complete overview, dive into The Full Keto Diet Food List. Here’s a quick cheat sheet.
Starchy vegetables: white potatoes, sweet potatoes, most squash, corn, cherry tomatoes, carrots
High carb fruits: pineapple, apples, watermelon, dried fruit, fruit juice, mango
Most alcohol, sugar and artificial sweeteners, fast food and processed condiments are also off-limits on keto.
Go-To Meal Ideas
It’s always a good idea to have a backlog of go-to meal ideas. If you follow a strict work schedule or hectic lifestyle, these meals can be made quickly, without having to refer to a recipe. Here are a few Perfect Keto favorites:
Bulletproof coffee: Popular amongst many who follow a low carb or keto lifestyle, bulletproof coffee has many health benefits. It provides a sharp mental boost and satiety from the fat, plus it helps you get into ketosis first thing in the morning.
Salads: No, salads do not have to be boring. Pile your salad high with lots of leafy greens, good oils such as coconut oil or extra virgin olive oil, and healthy protein like salmon, bacon and hard-boiled eggs.
Collagen smoothies: Most smoothie recipes are loaded with fruit, and therefore loaded with sugar. By tweaking your smoothie recipes to include a healthy dose of fat and protein, adding a serving of collagen and topping with chia seeds or another keto-friendly topping, you have the perfect on-the-go snack or meal.
Intermittent fasting: If you’re not hungry, don’t force it. Keto supports intermittent fasting, which can provide various health benefits such as enhanced mental focus and weight loss.
Three-Day Ketogenic Diet Meal Plan
The following sample meal plan outlines three days on the ketogenic diet. Your meals may differ slightly based on your lifestyle, weight loss goals and body type.
The first two weeks of any new diet are the most challenging. During this time period, you’ll adapt to a new way of grocery shopping, meal prepping and eating. On keto, an added challenge is the dreaded keto flu — flu-like withdrawal symptoms associated with transitioning to a low carb diet.
To make this transition easier, Perfect Keto is loaded with additional resources. Recipes, guidance and articles are at your disposal to help you see success on keto. View the keto recipe library to plan a week’s worth of meals, check out the dessert page for when you’re overcome with carb or sugar cravings and view the Perfect Keto products for supplements to help you enter ketosis more easily.
For additional reading, check out the Perfect Keto knowledge base to help plan your meals. With a little diligence, a lot of preparation and a bit of patience, you will reach your goals.
Dr. Anthony Gustin is a board-certified sports chiropractor, functional medicine practitioner, entrepreneur, podcast host, and founder of Perfect Keto.
Over the last few years, he has treated thousands of patients with movement rehab, internal diagnostics, and natural interventions, including NFL, MLB and NBA champions. After growing his sports rehab and functional medicine clinics to six locations in San Francisco, he shifted his mission to help as many people as possible achieve optimal health and well-being.