If you’ve been around here a while, you know that free keto meal plans are a staple of I Breathe I’m Hungry content – and this series of 12 weeks of meal plans was one of the first. If you’re OG enough to remember those early days, thanks for sticking around (or returning) and if you’re brand new to IBIH — welcome. I’m really glad you’re here.
This completely revamped Week 1 Keto Meal Plan is designed for people who want a clear plan without overthinking it. It’s realistic, structured, and intentionally simple — especially for January, when motivation is high but energy is often low.
If you prefer a looser guide with room for flexibility, this plan can still work for you. Just be sure to read the plan notes which give direction on swaps and adjusting macros within the plan.
Welcome to Week 1
If you’re just starting keto, this is exactly where you should be.
Week 1 is not about doing everything perfectly. It’s about:
- eating real, satisfying food
- keeping carbs low enough to get results
- and building confidence that you can actually do this
This plan is straightforward on purpose. You don’t need special ingredients, complicated cooking skills, or a ton of free time. You just need to follow the plan as written and give your body a chance to adjust.
If this is your first week of keto, it’s normal to experience detox symptoms like headaches, fatigue, and cravings (keto “flu” is a real thing) while your body adjusts to using ketones for energy. There are ways to minimize the discomfort and make the transition easier.
For more information about keto flu, the role of electrolytes, and other keto specific topics, check out my beginners guide to keto in the 3 Day Keto Kickstart.
A Note If You’ve Seen This Plan Before
This is not a minor update.
This Week 1 plan has been rebuilt from the ground up with new recipes. The goals are the same — simple, low-carb, high-protein meals — but the execution is completely different and far more realistic for real life.
If you’ve done my Week 1 plan in the past, this version will feel entirely fresh.
More weekly keto meal plans will follow using this same structure, so you’re never guessing what comes next.
How to Use This Plan
- Each day below tells you exactly what to eat
- Daily macros are already calculated
- If you follow it as written, no tracking is required
- Net carbs stay under 20g per day
- Calories average 1,600–1,700 per day, with normal variation
Standard Items
Standard Side Salad (1 serving)
- 2 cups chopped romaine
- 1 cup sliced cucumber
- ½ cup sliced celery
- 2 tablespoons keto-friendly dressing
Macros assume up to ~170 calories from dressing. If your dressing is higher or lower, adjust accordingly.
Romaine for Tuna Salad (1 serving)
- 2 large romaine leaves, or
- 1 cup chopped romaine
Whole leaves = wrap style.
Chopped = fork salad.
Coffee Notes
Coffee is shown with heavy whipping cream because it’s predictable and keto-friendly.
Macros in this plan assume 1 tablespoon of heavy whipping cream per cup
(≈ 50 calories, negligible carbs).
If you prefer a different creamer or use more than that, you’ll need to account for the difference yourself.
Daily Treat
- 1 Pistachio Truffle
Included in daily macros.
This is optional, and you can omit it completely or replace it with another store bought keto treat that has 2g net carbs per serving. Some people appreciate a sweet reward built into the plan, but if you can take it or leave it, I’d skip it.
Avocado Breakfast Swap
If you don’t like avocado or can’t eat it, you may omit it or substitute:
- 1 additional egg, or
- 1 additional slice of bacon
No other adjustments are needed.
Week 1 Daily Menu
Daily calories are calculated based on defined portions and recipe macros. Small variations may occur depending on brands and preparation.
Where no quantity is specified, it’s 1 serving as defined in the recipe.
Scroll to the bottom for the Shopping and Prep Lists
Monday
Breakfast:
2 eggs, 2 slices bacon, ½ avocado, coffee with cream
Lunch:
Tuna salad (½ cup) + romaine (see note above)
Dinner:
Cheesy Ranch Chicken & “Rice” + Standard side salad (see note above)
Treat: 1 Pistachio Truffle (optional)
Daily Macros:
1,612 calories • ~15g net carbs • ~84g fat • ~84g protein
Tuesday
Breakfast:
2 eggs, 2 slices bacon, ½ avocado, coffee with cream
Lunch:
Tuna salad (½ cup) + romaine
Dinner:
Cheesy Ranch Chicken & “Rice” + standard side salad
Treat: 1 Pistachio Truffle (optional)
Daily Macros:
1,612 calories • ~14.5g net carbs • ~84g fat • ~84g protein
Wednesday
Breakfast:
Cream Cheese Pancakes, coffee with cream
Optional: zero-carb pancake syrup
Lunch:
Cheesy Ranch Chicken & “Rice”
Dinner:
Broccoli Cheddar Soup with Chicken (see prep notes below) + standard side salad
Treat: 1 Pistachio Truffle (optional)
Daily Macros:
1,698 calories • ~14g net carbs • ~92g fat • ~97g protein
Thursday
Breakfast:
Cream Cheese Pancakes, coffee with cream
Optional: zero-carb pancake syrup
Lunch:
Cheesy Ranch Chicken & “Rice”
Dinner:
Beef Stroganoff Meatballs + Cheesy Cauliflower Purée
Treat: 1 Pistachio Truffle
Daily Macros:
1,721 calories • ~12–13g net carbs • ~96g fat • ~80–85g protein
Friday
Breakfast:
Cream Cheese Pancakes, coffee with cream
Lunch:
Tuna salad + romaine
Dinner:
Beef Stroganoff + Cheesy Cauliflower Purée + side salad
Treat: 1 Pistachio Truffle (optional)
Daily Macros:
1,603 calories • ~14g net carbs • ~88g fat • ~76g protein
Saturday
Breakfast:
Cream Cheese Pancakes, coffee with cream
Lunch:
Broccoli Cheddar Soup with Chicken
Dinner:
Beef Stroganoff + Cheesy Cauliflower Purée + side salad
Treat: 1 Pistachio Truffle (optional)
Daily Macros:
1,674 calories • ~15g net carbs • ~92g fat • ~83g protein
Sunday
Breakfast:
2 eggs, 2 slices bacon, ½ avocado, coffee with cream
Lunch:
Beef Stroganoff + Cheesy Cauliflower Purée
Dinner:
Broccoli Cheddar Soup with Chicken
(Or the Week 2 dinner if you’re prepping ahead)
Treat: 1 Pistachio Truffle (optional)
Daily Macros:
1,706 calories • ~13g net carbs • ~90g fat • ~92g protein
Week 1 Shopping List
Protein & Poultry
- Boneless, skinless chicken thighs – ~2½ lb
- Boneless, skinless chicken breasts – ~1½ lb
- Ground beef – ~1½ lb
- Bacon – 1½–2 lb
- Eggs – 2 dozen
- Canned tuna – 4 cans (5 oz each)
Dairy
- Cream cheese – 2 blocks (8 oz each)
- Mascarpone cheese – 8 oz
- Shredded cheddar cheese – 16 oz
- Sour cream – 8 oz
- Heavy whipping cream – 1 pint
- Butter – 1 lb
Produce
- Avocados – 4
- Romaine lettuce – 3 hearts or 2 large heads
- Cucumbers – 3–4
- Celery – 1 bunch
- Broccoli – 1 large head
- Cauliflower – 2 large heads or 2 large bags florets
- Garlic – 1 bulb
- Yellow onion – 1 small
- Sliced mushrooms – 8 ounces
Pantry (check before shopping)
- Olive or avocado oil
- Chicken broth – 2 quarts
- Beef broth – 1 quart
- Ranch seasoning
- Salt, pepper, paprika
- Italian seasoning
- Garlic powder, onion powder
- Mustard
- Worcestershire sauce
- Keto-friendly salad dressing
- Zero-carb pancake syrup (optional)
- Shelled pistachios
- Low-carb sweetener
- Vanilla extract
Week 1 Prep Plan
Sunday
- Make 4 batches Cream Cheese Pancakes (1 batch equals 1 serving)
- Make 1 batch Cheesy Ranch Chicken & “Rice”
- Make 1 batch Tuna Salad (2 servings)
- Make Pistachio Truffles
- Cook bacon in advance if desired
Wednesday
- Make Broccoli Cheddar Soup with Chicken NOTE: The soup recipe does not call for chicken except as an add on. Simply make the soup as called for. Cook the chicken breasts (2 lbs from the shopping list) separately (baked, sautéed, or steamed), then chop or shred and add to the soup when serving or portioning. Alternatively you can purchase cooked chicken breast pieces or rotisserie chicken and chop that and add it to the soup. The calories might vary but the carbs will stay the same.
Thursday
- Make Beef Stroganoff Meatballs + Cheesy Cauliflower Purée
- Make second batch Tuna Salad (2 servings)
Extra Servings
After completing Week 1, you may have some food left over from the following recipes:
- Cheesy Ranch Chicken & “Rice”
This recipe makes 6 servings.
4 servings are used in the Week 1 plan. - Broccoli Cheddar Soup with Chicken
This recipe makes 6 servings.
Not all servings are used during Week 1. - Tuna Salad
Each batch makes 2 servings.
Two batches are made during the week.
How to Use Extra Servings
- Extra servings may be eaten on days you’re hungrier.
- They can be used to replace another meal you’re tired of.
- Soup and chicken-based meals can be frozen and used in future weeks.
If you choose to add extra servings or swap meals, simply keep your total daily net carbs under 20g and adjust macros as needed.
What’s Next
The Week 2 Keto Meal Plan builds on this same structure with new meals and flavors.
If you’re new here, stick around — this is meant to be sustainable, not a crash diet.
Maria says
Melissa, I will repeat myself: YOU ROCK! How unbelievably gracious of you to do this, not just once, but again for next week!
I tried your “Better than Potatoes” Cheesy Cauliflower Puree (Low Carb)”, and though I think I used the wrong blade on my magic bullet, it ‘crumbled’ it enough that it had substance enough for my fork to really get into it, which then got into my mouth, time and again! I made about 2 cups, and before I knew it, the bowl was E M P T Y! It was THE ABSOLUTE BESTEST EVER non-cauliflower tasting cauliflower I’ve ever eaten. (I used shredded mozzarella, Parmesan, plus added about a slice of bacon, crumbled, garlic and onion powders, salt and pepper to taste). Thank heaven I only made 1/2 as I still have some to make as part of the menu plan for this week!
Kendra says
Mellissa, thank you so much for all your hard work in putting this together (so quickly, mind you!). I’m also on Day 1 (but have been doing low carb for many months… just needed a jump start after the holidays). I’ve lost count on how many times I’ve visited the bathroom today. Ha… getting my water in, though! I’ve been full throughout the day and have enjoyed this first day of meals. At first glance, I really like how you organized the Prep List which will help us prepare these meals for the week. Looking forward to the week ahead!
Glad to hear you’ve already hit ketosis… great job!!
Mellissa Sevigny says
You’re so welcome Kendra!!! I’m in the bathroom constantly too but I just imagine it as dissolved fat molecules leaving me – don’t care if it’s true or not but it keeps me drinking my water that’s for sure! Glad you’re enjoying the first meal plan and hopefully the next one will work for you too! Keep me posted on your progress! And keep drinking your water!!!! ha ha!
Patty says
Thank you so very much, this is just fantastic!!!! Love it!!!!!!!!!!
Mellissa Sevigny says
Thanks for the feedback Patty!!!
Rae says
Thanks so much for all of your hard work! This will give me great guidance to create my own custom menu as I go about my keto lifestyle.
Mellissa Sevigny says
You’re so welcome Rae – I’m glad you can use it and make it work for you!!!
Lisa says
Thank you so much for this Mellissa! I know it’s a ton of work, but it sure helps keep us on track. I really appreciate you keeping the menu full of family friendly ideas as well.
Mellissa Sevigny says
You’re welcome Lisa! I hope your family likes the recipes too! :)
Nancy Wardlow says
Mellissa, You have out done yourself and I thank you from the bottom of my heart! I can’t wait to get started. You totally rock!!!
Mellissa Sevigny says
Thanks so much Nancy, I hope that it helps you stay on track! Keep me posted!
Chaundra Maurizi says
Wow! You did a ton of work! How long did this take you? Thank you!!!
Mellissa Sevigny says
About 12 hours but I know I’ll be able to cut it way down when I get into the swing of it! You’re welcome – hope it helps! :)
Connie says
WOW – what a lot of work! Thank you so much for your help! I agree that people need to do some research on their own. Go to library and check out a few books, or google low carb, keto eating, etc – there is a wealth of knowledge out there. I am on a few sites (various topics as well as diet) and it kills me how the same basic questions are asked over and over and over again. (I may sound a little cranky too – I am in carb/sugar withdrawal! LOL)
Your recipes are wonderful and I have been off the wagon so long but have still been collecting your recipes so I am excited to be jumping back on with all of you. I know this works, I know I feel the best when I am eating this way. I just have to realize this is something I need to do forever.
Thanks again!
Jan says
Thank you very much, Melissa! You won’t get any complaints from me. I think it’s amazingly gracious of you to provide us with this information, menus, recipes and shopping list! I’m on my first day. Wings on the menu tonight :)
Sara says
You are awesome, Mellissa. Thanks so much for all of the hard work you invested in putting this together!
Mellissa Sevigny says
You’re so welcome Sara – I’m really excited about this new project and hoping that a lot of people will get on board with us! :)
Rita says
Oh my G. I just laughed and laughed over this it was so funny. I love you already! That’s right we have to think for ourselves.
Love your recipes – love your blog. Just starting out on this High fat, medium protein, low carb diet. I am aim’n to loose 30 lbs. I’m gonna do it this time. I mean it. Before I get ill.
I am so gonna try the Cauliflower puree!
Mellissa Sevigny says
Welcome Rita! Keep us posted on your progress!!!
Becka says
Can you please do a “Ketosis Approved” food list? Instead of menus, how about a list of foods that we can use to make our own meals, showing the amount of carbs, protein, calories and fat… this way we can make our own menus, with foods we like, and be able to see what we are taking in. Honestly, the menus posted arent really for me. I eat alot of eggs and chicken when I keto…. I just cant seem to find a keto food list of approved foods that you can mix and match based on carbs, protein, fat and calories, and sadly im always to low on fats.. I think someone looking at a food list and seeing how they can combine different items to inspire different menu ideas could be cool. Maybe even do a comment section under the list where ppl can post their keto friendly recipes. That would benefit everyone. If you already have a list like this that I overlooked, please let me know. Thank you!
Mellissa Sevigny says
I’m afraid the only guideline I provide is 20g net carbs per day because even keto approved foods like nuts and cheese can be overeaten and kick you out of ketosis. Other than pure meat or fats, everything contains some carbs. So you can mix and match your proteins and fats, add in some keto friendly veggies in moderation – but you’d still need to count your carbs strictly or you won’t stay in ketosis. You can overeat cauliflower, squash, even greens if you aren’t careful. So a list of keto approved foods won’t really help you if you aren’t already counting your carbs, and if you ARE counting your carbs, even fruit or potatoes if you were really craving them can be eaten in small amounts – as long as your daily carb amount doesn’t exceed 20g net.
Rosita says
I second this !! Seriously, your blog is amazing and has really helped me to see that I CAN do this!! And that’s because you’ve done all the hard work for me!!! Thank you so much for sharing!!!
Started 83.6kg three days ago
Current: 81.4kg
Goal: 56kg (all my life till having 2 babies in 2 years IN MY FORTIES!!! – Totally nuts, Totally worth it!)