FREE Keto Smart Start Guide & 30-Day Keto Meal Plan

Keto Diet Menu: Your Guide to Eating Smart and Burning Fat

Don’t kid yourself, almost all of the canned meal plans fail. That’s because they don’t take into account personal dietary needs, lifestyles, or preferences. They just prescribe one meal plan for the masses. But that’s not how we work. Instead, we’ve designed the perfect keto menu diet template. That is, one that has the right balance of our food suggestions, and yours. It’s fully customizable, can adapt to your lifestyle, and most importantly is the only keto meal plan that we’ve seen work long-term.

But if you’re super strapped for time, go ahead and try our ready-made 7-day Keto Diet Meal Plan for FREE (and if you like it, come back for more with our FREE 4-Week Meal Plan)


In this article, you’ll learn:

Creating Your Ultimate Keto Diet Menu

If you really want to succeed with your keto diet, the secret isn’t finding the perfect meal plan. It’s creating one that’s perfect for you.

A custom meal plan will help you manage your cravings while staying in control. It is the key to long-term success with your diet. It’s literally the secret ingredient (see what I did there).

Let’s get one thing straight… A meal plan isn’t for everyone. Sticking with the keto diet isn’t effortless, it does take some work. But once you commit to it, having a meal plan makes it a lot easier. It gives you control and confidence because you have a plan. You’ll thank yourself later when you crush your late night cravings for French fries with the perfect keto snack you planned for.


Give someone a generic seven-day keto meal plan and they’ll be bored or overwhelmed after a week. But show someone the steps to create their own keto diet menu, and they’ll have a diet they can stick to for life.

Research shows that the more you invest in something, the higher you value it. This is called the IKEA Effect[*][*][*].  Asking you to commit just a little of your time to the meal planning is our way of leveraging the IKEA Effect (it’s not that we’re lazy). Plus, not everyone has the same dietary needs. So it’d be silly for us to prescribe one meal plan and call it a day. Instead, let’s do this together.

Whether you’re cooking for two, a family (probably), or a bodybuilding champion (unlikely?), this meal plan has you covered.

Step 1: Make a List of What You Already Eat

Start with what you know. This will make the transition to keto as smooth as possible.  So, write down everything you eat in a typical day, including beverages.

Your list might look like this:

keto diet menu

Don’t worry if it’s as far from keto as you could possibly get. We’ll address that in the next step.

Step 2: Do a Food Swap

Next, substitute keto foods in place of your old menu. Here’s the example from above, keto-completed:

keto diet menu


You have your first day of keto meal planning done.  And the best part? You did it your way and can modify it any time you like.

Check out the sample meals (they’re delish!):

To make coming up with the rest of your meal plans easier, we created a master keto food list. It lists common, non-keto foods and then suggests a keto alternative so you don’t have to spend ages figuring what substitutions to make. Use the Master Keto Food List to do all the work.


Step 3. Make Your Custom Keto Meal Plan

Unleash the IKEA Effect[*][*][*] (!) and repeat what you just did for one meal, for six others to make your custom meal plan. Use our blank template to help get started and stay organized:

keto diet menu - template
Just download the template, print, and start creating (and remember to use the Master Keto Food List to make this easier). Or if you’re feeling open-minded…

Step 4. Let us Help

Follow our tips for creating your own menu items, or use our 7-day Keto Diet Menu to start your keto diet today.

Process for Creating Your Own Meals

When creating your own meals, try to include a low-carb base, protein, and fat in all your meals. This approach keeps things simple and manageable. Oh, and don’t forget to up the fat content to reduce and better manage hunger cravings[*].

Here’s our step-by-step process to new keto meals:

  1. Choose your base:
  1. Add your protein:
  1. Increase the fat:

This is by no means a catch-all process, so feel free to add in your favorite keto-friendly ingredients to create whatever you like, including sweet treats, baked goods, and even smoothiesWhat about snacks? Are they allowed on keto?  Yes, though you might find you’re not terribly hungry after your main meals.

If you are hungry, feel free to snack on keto foods, but be mindful of calories. No matter what diet you follow, eating more calories than you burn will prevent weight loss. And yes, you can still drink alcohol on keto.

Try Our 7-Day Meal Plan

Use KetoLogic’s ready-made seven-day keto diet menu. It’s delicious and carefully curated to support a keto lifestyle. Just download it and start shopping.

7-Day Keto Diet Meal Plan:

Day of the week Breakfast Lunch Dinner Snacks
Monday Breakfast Casserole Chicken Kale Cesar Salad Keto Swedish Meatballs Nutty Chocolate Energy Balls
Tuesday Mocha Cookies & Cream Smoothie Keto Swedish Meatballs Chicken Enchiladas Nutty Chocolate Energy Balls
Wednesday Breakfast Casserole Chicken Enchiladas Thai Curry with Shrimp Bacon Deviled Eggs
Thursday Strawberry Banana Smoothie Thai Curry with Shrimp Zucchini Casserole Dark Chocolate Bark
Friday Green Egg Omelet Zucchini Casserole Chicken Piccata Dark Chocolate Bark
Saturday Fluffy Almond Flour Keto Pancakes Chicken Piccata Taco Salad Bulletproof Coffee
Sunday Fluffy Keto Waffles Taco Salad Turkey Pot Pie Soft Serve Strawberry Ice Cream

You can also browse KetoLogic’s recipe database and bookmark your favorites. Pull them up whenever you’re cooking.

Ultra-Flexible Keto Diet Suggestion

Still not sure how you can make a keto diet work for your lifestyle or dietary preferences? Here are a few example menus to inspire you:

keto diet menu - options

Here’s a link to some of the features recipes:

You’re almost there… One last thing to do. Shopping.

I Hate Grocery Shopping

So do we.

That’s why we offer you three choices to make your keto grocery shopping easier:

  1. Get the full shopping list for the seven-day keto diet menu.
  2. Get our generic keto shopping list (to grab these keto foods fast). Or,
  3. Get the Master Keto Food List (to take shopping with you).

Option A is straight forward: Buy that stuff and make the top keto meals. Option B provides a quick start to getting keto foods “in your house” now. Option C gives you the most control (works well in the long-term). Most people start with Option A and then move into Option C after two weeks or so.

Remember, following a keto diet doesn’t mean you have to eat foods you don’t like. Whether you’re vegan, paleo, or need daily sweet treats to function, there are keto options for practically everything.

Sticking to Your Keto Diet

Don’t Aim for Perfection

You don’t need to be perfect.

Everyone starts somewhere, and we’re not here to judge. You might be surprised, but the keto community is super welcoming. Don’t believe me? Start a new keto Instagram account and see what happens. It’s what I did when I started keto! I was amazed at all the support. Better yet, join our Keto30 Challenge and enjoy the support of KetoLogic’s team and Facebook group.

Simplify for Success

Simplicity is sustainable (complicated is not).

So keep it simple and start slow. You don’t need to cook extravagant meals every night (although you could, there are tons of recipes out there). Just stick to your meal plan and don’t beat yourself up if you decide to use meal replacements every once in a while because you didn’t prep anything the night before. Consider the meal replacement your safety net.  And remember, you can always improve and optimize your diet as you get the hang of things.

Listen to Your Body

Many people experience side effects when they first start a keto diet, such as the dreaded keto flu. If you’re feeling flu-like symptoms, don’t worry. That’s pretty normal. Especially if you’re coming off of a diet that was pretty high in carbs. Some quick fixes might be hydration or supplements like exogenous ketones. But it’s probably a good idea to read the keto flu article to get all the details.

Measuring your ketones is also a great way to see how your body is responding to what you’re eating. Tracking your ketone levels helps you know that your diet is working. And if you’ve been kicked out of ketosis, take another look at your diet and dial in your carb count. When in doubt, consult the carb counter.  

Reassure Yourself

In case you haven’t realized, you’re adopting a new lifestyle, not just a diet. So take the time to reassure yourself and be proud of the change you’re choosing to make.

You Can Do This

You have everything you need for success. So what are you waiting for?

Download the keto diet menu and eat your way to a happier, healthier you.

Oh, and don’t forget to join the Keto30 Challenge. It’s a great way to get extra support on your new keto journey.


Keto Recipes

KetoLogic recipes are delicious and entirely satisfying. Use them to lose weight, maintain your form, feel more energetic, and supercharge your brain.

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