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    Home » Keto Resources

    Published: Feb 15, 2021 · by: jenniferbanz · As an Amazon Associate I earn from qualifying purchases

    Keto Diet for Beginners - Free Keto Meal Plan

    There is so much information on keto out there.  I truly think that it can be very intimidating if you don't know what you are doing so that's why I wanted to write this keto diet for beginners post and give you a free keto meal plan to get you started on the right foot.

    I discovered the low carb way of eating about 10 years ago so for me, low carb has always been and most likely always will be how I will eat.  Fast forward to now, and I have successfully lost over a total of 80 pounds with low carb/keto.

    Like I said, there is a lot of information on keto for beginners that can be very confusing.  So I think it is important to find what works for you and what is sustainable for you so you can stick to the keto diet long term.

    I will give you some guidelines below and also a free keto meal plan that is actually how I eat every week so you do not want to miss that!

    Disclaimer - I am not a doctor so please take all of this information and consult your doctor before proceeding.  I have found through a lot of clients that doctors are becoming much more aware of how beneficial the keto diet is for weight loss and improving type 2 diabetes.  I also recommend to get a second opinion if your doctor tells you that low carb is unhealthy.

    Contents hide
    1 What is the difference between low carb and keto?
    2 What foods are keto or low carb friendly?
    3 What are net carbs?
    4 How do I use keto or low carb to actually lose weight?
    5 Should you choose a keto or low carb diet plan?
    6 What's a calorie deficit?
    7 Free keto meal plan

    What is the difference between low carb and keto?

    This is a very common question and you see above I have thrown around both terms.  The definitions of these terms vary by source, but both mean restricting carbohydrate containing foods.  Keto is usually defined as eating 20 grams of net carbohydrates per day and low carb would be 20 - 50 grams of net carbohydrates per day.

    A lot of diehard keto people, or keto police, as they are often called, would tell you that you have to eliminate all foods that have sugar (and it's many forms), soy, milk, and gluten in the ingredients list.  This can be very overwhelming for people because all of a sudden, your list of approved foods has shrunk substantially.

    Take bacon, for example.  Almost all bacon has sugar in the ingredients but it is very keto and low carb friendly as it has almost no carbs.  Another example would be plain Greek Yogurt as it is made from milk, and keto friendly breads as they contain gluten.

    A lot of people would tell you that things like low carb tortillas (because they contain gluten), soy sauce (because it has soy), tomatoes, and onions (vegetables with higher carb counts) are not keto.

    These are personal decisions and you can choose to fit them into your daily keto or low carb targets if you want.

    Keto does not mean gluten free, soy free, or sugar free.  It strictly means that you eat under 20 net carbs per day.

    What foods are keto or low carb friendly?

    For a keto diet for beginners, I always suggest focusing more on your net carbs for the day than focusing on each individual ingredient on the food label.  Once you get really comfortable eating keto or low carb, then you can decide for yourself if you want to eliminate every food that has a form of sugar, gluten, milk, or soy in the ingredient list.

    This isn't a comprehensive list, but here is a good start for keto and low carb friendly foods:

    Good vegetables for keto: salad greens, zucchini, small amounts of acorn, pumpkin, and butternut squash, Brussels sprouts, broccoli, cauliflower, asparagus, green beans, cabbage, celery, bell pepper, mushrooms, eggplant, artichoke, garlic, olives, small amounts of onion and tomato

    Good fruits for keto: small amounts of berries, avocado

    Nuts, seeds, almond flour, coconut flour, sugar free sweeteners (you can see my recommended brands here: https://www.amazon.com/shop/influencer-49853997

    Good fats for keto: any fat is good for keto as it is zero net carbs.

    Any meat or eggs

    Any cheese, cream, half and half, sour cream, plain greek yogurt.

    And if you ever wonder if something is low carb or keto, just look at the food label.

    What are net carbs?

    Net carbs are the total carbohydrates of a food with the fiber and sugar alcohols subtracted out.  So for example, 1 medium banana has 24 net carbs (27g carbs - 3g fiber):

    • 105 calories
    • 27 grams total carbohydrates
    • 3 grams fiber
    • 14 grams sugar

    This would not be very low carb / keto friendly as it would consume most of your days carbs.

    How do I use keto or low carb to actually lose weight?

    A lot of people just starting keto or low carb think that just choosing to stay within their daily carb goals means they are going to lose weight.  This may be true for some because keto friendly foods are very satisfying and you typically eat less.

    Eating fewer carbs regulates your hormones and blood sugar.  Blood sugar highs and lows signal hunger.  When we eliminate the blood sugar swings, we typically eat less.  You can see this result was found in this study conducted on 10 obese individuals with type 2 diabetes.

    But if you find yourself eating keto or low carb and still not losing weight, you may want to pay attention to how much you are eating.  I do this by tracking my intake on the My Fitness Pal or Carb Manager app.

    Should you choose a keto or low carb diet plan?

    The easy way to answer this question is to think about what foods you really love.  Whatever you choose, it needs to be something you can do longterm.  Don't pick keto if you love to eat lots of fruits and vegetables and cannot imagine eliminating most of them from your diet.  If this is you, I would stick to low carb and keep each meal under 15 net carbs.

    Are you the type who doesn't really care for many vegetables (because let's be honest, are you eating a lot now?).  Then maybe keto is for you.

    Either way, you are going to be eating much better than you did before keto or low carb and I hope we can all agree...flour and sugar should be greatly restricted from everyones diet.

    So don't think if you're not doing keto you are not getting all of the benefits from a low carbohydrate diet.  You are doing what is sustainable for you and that is so incredibly important.  What good is a diet if you can't stick to it?

    And always remember, keto or not, you have to be in a calorie deficit to lose weight.  If after a month of eating keto or low carb you still didn't lose weight, you were not in a calorie deficit.

    What's a calorie deficit?

    "A caloric deficit is any shortage in the amount of calories consumed relative to the amount of calories required for maintenance of current body weight." - Wikipedia

    Free keto meal plan

    Now I have for you a handy dandy 1 week free keto meal plan that you can print out and follow.  You can follow it below or you can download it here.  When you choose to download, you get a printable menu and shopping list!

    Why this meal plan works - it's simple. We think we want a lot of variety each week until we have to cook it all!

    Breakfast: Cinnamon Donut Muffins and Coffee
    Lunch: Salad greens, 4 ounces boneless skinless chicken thighs, 1 serving cheese, 2 tablespoons dressing
    Dinner: Alternate Crustless Pizza and Chicken Stroganoff with a vegetable side of choice and 1 tablespoon butter

    This meal plan is around 1200 calories per day. This leaves room for coffee and a nice snack if you desire one.

    I recommend having on hand the following items for easy prepping:

    • kitchen scale - weighing your food is imperative for accuracy
    • equal sized containers for easily dividing out food.

    Before the start of the week, carve out about an hour to make your cinnamon donut muffins and prep your chicken thighs for the salads. I put all of the boneless skinless chicken thighs on a sheet tray, season them however sounds good, and bake them at 375F for about 20 minutes or an internal meat thermometer reads 165F. I let them cool and then dice them up. When I'm ready to make a salad, I weigh out 4 ounces of chicken. Most boneless skinless chicken thighs are around 2.5 ounces after being cooked.

    You can choose to prep everything in one day or you can wait to prep the dinners during dinner time. 

    If one of the recipes is something you think your family would eat as well, I would double it.

    I hope you liked this keto diet for beginners and free keto meal plan!  Let me know in the comments below if you followed it for a week and what worked for you to lose weight with keto!

    FREE KETO MEAL PLAN FOR BEGINNERS IMAGE

    More Keto Resources

    • Are you too overwhelmed to start keto?
    • Are you acting in self love or self hate?
    • 3 Reasons why we give into food urges
    • Eating Keto on a Budget

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      Recipe Reviews




    1. Dawn says

      September 02, 2022 at 8:24 pm

      Is avocado oil the only oil you use in Keto? What else is acceptable?

      Reply
      • jenniferbanz says

        September 12, 2022 at 10:49 am

        You can use whatever you like. I just prefer Avocado oil

        Reply
    2. Dawn Grant says

      September 02, 2022 at 2:25 pm

      You say it's Keto/ low carb but I'd like strictly low carb recipes Please help. Thank you

      Reply
    3. Connie Coble says

      May 25, 2022 at 5:25 pm

      I have been doing low carb almost a year but I like your plan. It isn’t as strict as some who think you have to fast for days and drink ketones. I am on this journey to get healthy. And I’ve lost 45lbs and I continually lose inches even when the scale turtles. I’m happier than I have been in forever. I could not lose weight because I hadn’t tried low carb.

      Reply
    4. Antonia says

      April 22, 2022 at 10:04 am

      Hello,
      I am excited for this new chapter in my life.

      Reply
    5. Monica says

      March 22, 2022 at 3:49 pm

      I have been watching your videos and have tried several recipes. Can’t wait to try this challenge. I feel so much better cutting out the sugar I was addicted to.

      Reply
    6. Linda Burns says

      March 14, 2022 at 7:39 pm

      Jennifer, thank you for all.your hard work. You are so kind to try to help us with this Keto life style. This is a new way of life.
      I love your recipes, thank you again.

      Reply
    7. Susan says

      March 09, 2022 at 7:32 pm

      What do you recommend for snacks while following this first week?

      Reply
      • jenniferbanz says

        March 18, 2022 at 2:16 pm

        I like to just snack on a little cheese or salami or I choose a keto friendly protein bar.

        Reply
    8. Dinna says

      March 01, 2022 at 1:09 pm

      Hi. You said you drink diet sodas. How many diet sodas do you drink and what kind?

      Reply
      • jenniferbanz says

        March 09, 2022 at 10:01 am

        2 or so a day. Usually Diet Coke or Coke Zero

        Reply
    9. wendy says

      February 10, 2022 at 3:10 pm

      I am new to keto. Thank you for taking the time to do all of the blogs!

      Reply
    10. Rich says

      February 07, 2022 at 11:29 pm

      Thank you so much for caring enough to give this information without cost in these trying times. God Bless You Jennifer.

      Reply
    11. Jackie Kirby says

      January 22, 2022 at 7:37 pm

      Excited to try this. Going to be challenging because I’m out of town 3-4 nights a week. Do you have any tips for people who are away from home so much?

      Reply
      • jenniferbanz says

        January 26, 2022 at 10:30 am

        You can find something keto or low carb at just about any restaurant. Just yesterday I had a power bowl at Taco Bell. I ordered it without rice or beans and it came out to 7 carbs

        Reply
    12. Shannon says

      January 18, 2022 at 7:41 pm

      I love your recipes. I love how you have inspired me to go on this journey myself.

      Reply
      • Michele says

        April 22, 2022 at 1:43 pm

        I have followed you on FB for ages and I love your recipes.

        You look amazing.

        Thank you so much for sharing your recipes.

        Reply
    13. Susan says

      December 08, 2021 at 6:18 pm

      Love your recipes and inspiration

      Reply
    14. Trish Sucher says

      November 14, 2021 at 5:18 pm

      Love to have your copy of free keto meals. Love following u on Facebook

      Reply
    15. Mary Ann Krask says

      November 05, 2021 at 1:36 pm

      Thank you Jennifer for helping so many of us eat healthier with your great recipes!!! Just made your blue cheese dressing to go with your Buffalo chicken tenders. Delish! I was getting so bored with the thought of chicken again until I came across your inspiration. Thanks so much!!!

      Reply
    16. Lisa Hall says

      October 24, 2021 at 8:19 am

      I love your recipes! I’m making some of my favorites this week

      Reply
    17. Angie says

      July 28, 2021 at 8:57 am

      Starting today!!! Ive been following you on FB for a while, just the other i noticed the address on your email. I live really close to you!!! This is not my first time trying keto/low carb. Weekends are really bad for me. I cannot ever stick to it. Just found out i may have diabetes so i will try my hardest to stick to it this time and i plan to use your other recipes for my family's breakfast and dinner. And i hope to meet you in person one day soon so I can tell you how well i did 🙂

      Reply
    18. Sylvia and Ken says

      July 28, 2021 at 8:00 am

      Not sure I like the same meal over and over but after reading the comments below and talking with my wife regarding many failed diets, we are going to give it a try. And in one week from today we will comment on our results. 🙂

      Reply
    19. Carrie Chamberlain says

      July 20, 2021 at 7:53 pm

      Can’t wait to discover more!

      Reply
    20. Melissa Hoehler says

      July 19, 2021 at 6:27 pm

      Love this information

      Reply
    21. dolargroup says

      July 14, 2021 at 9:02 am

      This is very informative, thanks

      Reply
    22. Viviana says

      July 11, 2021 at 4:14 am

      This is actually great. your page just showed up on my facebook feed and I started liking your recipes. I decided to try your 7 days meal plan. I think it's great to just eat the same thing every day. I'm busy, have a small child and working full time. I don't have time for lots of meal prep. My partner and child eats non keto. so preparing 2 meals every day wasn't susteinable. I tried keto before getting pregnant and it worked for me. and after having my daughter I wasn't able to follow any meal plan. so hard.. thank you again Jennifer 🙂

      Reply
    23. Jamie Lewis says

      July 01, 2021 at 6:02 pm

      I have been watching you prior to your weight loss and wish I was where you are in the process. Congratulations! You look great! I am starting your meal plan. I agree, the more prep with lots of different recipes can be hard and pretty soon I give up. This one is just what I needed and I hope you will consider doing more. Good luck with the race.

      Reply
    24. Akela D says

      June 08, 2021 at 3:57 pm

      This is day 2 for me, this morning I made a batch of the keto donut muffins, and that first bite, I smiled! They are SO GOOD! And mind blowing they are KETO! Thank you for sharing all your hard work with us!!!
      I admit when I saw the Free 7 day Plan had my book and pen ready... I saw I could memorize it right away. I was perplexed, but agree, you are absolutely right! I don't have time to prep 7 days of DIFFERENT meals all day long. This made it simple and easy! And it's just 7 days.. for now! Helps us to get the mindset in place and setting ourselves up for success!
      Thank you again so much!

      Reply
    25. Linda says

      March 30, 2021 at 8:22 pm

      So if I am on the keto diet to lose as much weight as I can in a month, is that like 1200 calories? I see the 20 grams of carbs, but how much meat can I consume with the veggies and still lose weight? I do not cook with recipes, just a meat and veggie girl. That being said I get a bit confused when I start reading all the recipes. just how much meat and how much veggies to lose? of is it just the carbs that count? I am so confused, can you tell. Thanks for your help.

      Reply
    26. anwitasinha says

      March 19, 2021 at 5:16 am

      Great!!

      Reply
    27. anwitasinha says

      March 19, 2021 at 5:15 am

      nice one!!

      Reply
    28. Arica says

      March 19, 2021 at 5:08 am

      It’s the same meal every day. I thought there would be a variety. Thank you but I’ll buy a book of recipes

      Reply
      • jenniferbanz says

        March 19, 2021 at 11:47 am

        Yes, as this is free so when you actually pay money for something, you can expect more. But, I want everyone to realize that when we choose a meal plan with lots of variety and a different recipe each day, studies show we get overwhelmed and end up quitting the plan by the end of the week.

        Reply
        • Kim Ahlmann says

          March 26, 2021 at 4:30 pm

          I think that you are right on the money Jennifer.
          I am going to try the meal plan because you have made it so simple and with great preparation tips too!

          Thank you for sharing all that you do!

    29. Rosemary says

      March 11, 2021 at 10:06 am

      Interesting. This is a very boring repetitive meal plan. I’m not a sweets for breakfast person....I eat bacon and eggs. I guess I was expecting something totally different after the yummy desserts etc you do on FB. I have been on keto for 8 weeks this Saturday. I lost 16 lbs in 6 weeks. For the last two weeks I have not only not lost, I have gained a lb. very frustrating. Any ideas of how to get back into losing?

      Reply
      • jenniferbanz says

        March 12, 2021 at 10:56 am

        Eat a boring repetitive meal plan 😉

        Reply
      • Rosemary says

        April 08, 2021 at 2:24 pm

        OK, just shut my mouth Jennifer 😂. Never afraid to admit when I am wrong - I decided to give this Plan a try. Forget what I said above.....I think I was just foolishly disappointed because there wasn’t more of your great desserts on this plan 😊. Before I felt like I was prepping and or cooking all day long. I am only on day two but am so enjoying that other than steaming a veggi for dinner my cooking is all done the first day - awesome! Love the muffins, pizza and will have stroganoff for dinner tonight. I will report back at the end of my 7-Day Challenge, but lost 1 lb the first day, after being on a plateau, yes!

        Reply
    30. anwitasinha says

      March 09, 2021 at 2:32 am

      nice article

      Reply
    31. Deb says

      March 06, 2021 at 10:22 am

      This is so encouraging! Thanks so much.

      Reply
    32. Jessica Aragon says

      March 05, 2021 at 12:05 pm

      keto meal plan please!

      Reply
      • jenniferbanz says

        March 05, 2021 at 1:12 pm

        Hi Jessica, the link for the meal plan is in the text. If you are interested in more meal plans, you can find out more here: http://www.livelifeketo.net

        Reply
    33. Kim Jackson says

      March 04, 2021 at 1:50 pm

      I have seen people say that this won't work for those who do not have a gallbladder. Is that true?

      Reply
      • jenniferbanz says

        March 05, 2021 at 1:14 pm

        Those without a gallbladder have to play by ear ow much fat they include in their diet since that is up to each individual. I have heard if several people who follow keto without a gallbladder with no issues.

        Reply
        • Rene L Miller says

          September 01, 2021 at 7:32 pm

          Jennifer: I'm 63 and lost my gallbladder several years ago. I'm now deciding on whether I am going keto. I have never heard that people have a hard time losing when there is no gallbladder. Is this really an issue? If so, please be honest with me; I will deal with it. If I can lose by eating keto in any fashion, I will be happy. Any words of encouragement here? So, if I follow you bite for bite, I will lose? Thanks.

        • jenniferbanz says

          September 07, 2021 at 2:25 pm

          The gallbladders function is to secrete bile into the intestines to digest fat. This shouldn't effect how you lose weight

    34. rezzan Goncu says

      March 02, 2021 at 5:30 pm

      This is very informative, thanks

      Reply
    35. Pati Martinez says

      March 02, 2021 at 9:34 am

      Meal plan

      Reply
    36. Sonj Helms says

      February 19, 2021 at 12:49 pm

      Is keto ok for prediabetic

      Reply
      • Rene L Miller says

        September 01, 2021 at 7:34 pm

        Not only is it okay, you'll most likely lose the prediabetes! Good luck.

        Reply

    Primary Sidebar

    Welcome!

    Jennifer

    Hey there, I'm Jennifer! I’m the voice, author, and creator behind Low Carb with Jennifer and Live Life Keto. 

    I've been cooking low carb/keto for the past 10 years and it has helped me shed over 70 pounds!

    My keto recipes reflect my philosophy on cooking...everything needs to be easy, fast, exceptionally delicious, and use common ingredients.

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