Keto Diet Menu Ideas for Beginners

Last Update: May 26, 2023

Keto newbie? Then make this post your go-to resource for keto diet menu ideas for beginners. From breakfast to dessert, you can kickstart your program with recipes that’ll keep you full and satisfied all day long.

As you plan your meals, be sure to remember the basics for keto-friendly cooking. Focus on moderate amounts of protein, rich fats, nuts and nut butters, seeds, non-starchy vegetables, and plant-based oils. Be sure to eliminate grains, beans, legumes, milk, high-carb nuts, sugar and artificial sweeteners, and starchy root veggies like potatoes. OK, on to the recipes for every day of the week!

Sunday: Keto Diet Menu Ideas

Sail into the week with a relaxing day spent cooking up soon-to-be favorite keto recipes like pancakes, keto-compliant bread, and Instant Pot carnitas.

Breakfast: Keto Lemon Ricotta Pancakes

Brighten your morning with a stack of lemony pancakes made with rich ricotta cheese, gluten-free flours, and almond extract.

Lunch: Keto Cloud Bread

Extra light and made entirely without flour, this keto-friendly bread is perfect for a sandwich today and your lunch tomorrow.

Dinner: Keto Carnitas

This easy Instant Pot recipe is a Sunday Supper winner. Season the meat with bold spices like cumin, paprika, garlic powder, and cayenne, then freeze the leftovers or enjoy them throughout the week.

Dessert: Keto Buckeyes With MCT Oil

Get a headstart on dessert for the week with these peanut butter and chocolate buckeyes made with energizing MCT oil.

Monday: Keto Diet Menu Ideas

Head into the workweek with an Instant Pot breakfast that’ll make meal time easy, plus a 30-minute meal for dinner.

Breakfast: Sous Vide Egg Bites

Spiked with MCT oil, these egg bites make a quick breakfast on the go, or an easy post-workout snack throughout the week.

Lunch: Keto Everything Cheese Balls

Everything bagel flavors get a fresh spin in these zesty cheese balls. Make it a medley alongside fresh veggies and some jerky.

Dinner: Keto Pork Chops With Creamy Mushroom Sauce

This keto dinner comes together in one pan. The butter and cream sauce is extra decadent alongside mushrooms and perfectly seared pork.

Dessert: Leftovers

Enjoy one of the Keto Buckeyes you made yesterday!

Tuesday: Keto Diet Menu Ideas

Sail through your Tuesday with bread (again!), a Hawaiian favorite, and hearty ribs.

Breakfast: Keto Bread

This bread makes the perfect base for smashed avocados or a smear or your favorite nut butter. Top either option with chia seeds and sesame seeds for extra nutrition and crunch.

Lunch: Keto Loco Moco

Nothing says Hawaiian comfort food like loco moco, a classic rice-based dish. Make it keto-friendly with cauliflower rice and rich ingredients like grass-fed beef, bone broth, and coconut oil.

Dinner: Instant Pot Keto Ribs

There’s no reason to cook all day. For these keto ribs, just use the Instant Pot! The dry rub is made without brown sugar to keep the recipe compliant.

Dessert: Keto Chai Latte

Sip on this after-dinner drink that spices things up with tea, milk, and grass-fed butter.

Wednesday: Keto Diet Menu Ideas

Head into hump day with easy breakfast options, leftover carnitas for lunch, and a lamb-based dinner.

Breakfast: Eggs, Yogurt, and More

It’s always a good idea to start your day with keto breakfast recipes that deliver healthy fats to help kick you into ketosis. When you’re in a hurry, opt for one of these assemble-only options.

  • Hard-boiled eggs
  • Greek-style yogurt
  • Cottage cheese

Lunch: Leftover Carnitas

Embrace leftovers by packing a lunch with the carnitas you enjoyed earlier in the week, plus any extra keto snacks you have.

Dinner: Lamb Burgers With Pistachio Pesto

Lamb and pesto make a great pair, especially when you add fragrant pistachio pesto.

Dessert: Leftover Cheese Balls

Make dessert a savory affair by snacking on the cheese balls you made for lunch on Monday.

Thursday: Keto Diet Menu Ideas

Power through to the weekend with chia pudding, an Instant Pot chicken recipe, and a veggie-based dinner.

Breakfast: Pumpkin-Spiced Chia Seed Pudding

This make-ahead breakfast has MCT oil, chia seeds, and fragrant spices. Put it in the fridge on Wednesday night so your meal is ready to go in the a.m.

Lunch: Instant Pot Keto Butter Chicken

If your spice cabinet is well-stocked, you’ll be good to go for this keto-friendly Indian dinner, made extra easy in the Instant Pot. Serve with cauliflower rice to keep the meal grain-free.

Dinner: Portobello au Poivre Recipe

Go vegetarian with a mushroom-based recipe inspired by a French classic, complete with a luxurious coconut milk sauce.

Dessert: London Fog Latte

Use decaf Earl Grey tea for this evening sip made with non-dairy milk, MCT oil, and soothing lavender.

Friday: Keto Diet Menu Ideas

It’s a choose-your-own-adventure situation for breakfast, pizza for lunch, and Italian night (with a twist) for dinner.

Breakfast: Sausage, Eggs, and More

End the week with a filling meal of sausage patties, a frittata, a low-carb fruit smoothie, or veggie hash with bacon.

Lunch: Anchovy and Onion Flatbread

Pizza is still possible, even while eating keto. The dough is made with cassava flour, then baked with caramelized onions and briny anchovies and peppery arugula.

Dinner: Keto Cauliflower Gnocchi

Transform cauliflower into Italian gnocchi, no potatoes required! They’re pillowy soft and tossed in brown butter for good measure.

Dessert: Cinnamon Bun Mug Cake

It’s the end of the week—probably not the time you want to put a lot of effort into dessert. Luckily, this treat is ready in 10 minutes and cooks in the microwave!

Saturday: Keto Diet Menu Ideas

Saturday is all about eggs for breakfast, a trusty Instant Pot lunch, and a satisfying lasagna for dinner.

Breakfast: Coconut Creamed Spinach With Eggs

Start your leisurely morning with a hearty egg dish made with thick coconut milk and vibrant spinach.

Lunch: Instant Pot Chicken Adobo

Lunch will practically make itself once you add chicken to the Instant Pot and cover it with aromatic spices and apple cider vinegar.

Dinner: Keto Cabbage Lasagna

This is comfort food the keto way. Here savory cabbage leaves stand in for noodles—and you won’t even miss the pasta sheets when bubbly cheese and marinara sauce are involved.

Dessert: Chocolate-Covered Bacon

End your week with a sweet and salty bite. Top the bacon slices with your favorite nuts and seeds and you’re good to go.

For more, check out our ultimate guide to the keto diet!

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Nicole Gulotta

Nicole Gulotta is a writer, author, and tea enthusiast.

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