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.
Drew says
Finally, a plan that’s not all over the place with unstructured (albeit good) advice! I’ve been in ketosis for about 4 weeks now and have lost 20 lbs so far, but have been plateauing now and although I do intermittent fasting along with it a couple times a week, I’ve not been able to get past this stall. My previous plan had somewhat of a structure but not enough for it to really make sense and I was struggling. Just so happens that 1600’ish calories will put me at the perfect calorie deficit for my BMI, so looking forward to tackling this! I’ve had bariatric surgery last year too, the vertical sleeve variety where they remove 80% of your stomach pouch, so I can tell I’ll have trouble eating the recommended serving sizes, but as long as I wait a bit I can usually finish amounts as shown in this plan. I’ve prepped the first week and am ready to go, thank you!
I will say one thing though, to others who may be about to start this – some of the recipes are a bit more than you need for the week, so if you’re on a budget for one, CHECK THE SERVING SIZES NEEDED FOR THE MONTH and reduce the recipe by that amount! The sausage/spinach/feta frittata for example yields 12 servings but if following everything to a T, you’ll only be eating 3 of them. 9 left-overs, and I checked ahead in the plan a little ways and didn’t see repeats of that particular dish so I guess my fiancee gets the rest! She doesn’t mind though because it’s dang tasty.
wcu_bearcat says
THANK YOU for the shopping and prep lists! Made cuban pot roast and invited family over last night. they were SO impressed, as was I. Delicious. I am a huge fan of all your recipes and appreciate you so much!
Dave Larkin says
I love that you took the time to do this, thank you so very much! I do have 1 question, why am I so hungry on this plan?? Like Im starving all the time. Im 6ft, 235 I work out moderately would like to work out more but Im scared because I am so hungry all the time. I am following your plan by the book, but I dont think its enough food/fat. Please help.
Nicole Hall says
Hey Dave!
The first week may take a little time to adjust. If it were me, initially I would up the calories, maybe eat a double portion at lunch and dinner. Also make sure that you are drinking plenty of water, some say .5 oz for every pound you way. I drink a gallon every day regardless of weight.
Once your body adapts to low carb and your brain figures out how to use the fat for energy the hunger should subside. I would give it a solid 2-4 weeks just adjusting to low-carb and not worrying about the calories!
I hope this helps!
Ashley says
I am on the first week of my new Keto lifestyle. It was kind of overwhelming in the beginning when I first tried to find information about doing Keto. I recently purchased your cookbook and am using your meal plan as best as I can as I go along this first week. I wanted to thank you for making a cookbook that not only has delicious food, but also has a helpful meal plan with a shopping list included. I was just going to continue on and try to come up with my own meal plans after week four, but I am so excited to see the meal plans on this page. Thank you for wanting to help people succeed. Starting a diet on your own can be difficult and your cookbook has been such a big help.
Gail Tomlinson says
I happened upon your website today and I am so glad I found it! I am type 1 diabetic and although I eat fairly healthy, I don’t have an actual plan to stick to, so I wind up eating off and on all day. I am the type of person that needs a menu to follow, I need to have that regime or I am all willy nilly (A.D.D). anyway, I lost my job after 17 years and can’t afford to buy into the plans out there. When I saw that you are sharing them with no fee I about cried. The menu & shopping list are a saving grace. Thank you so much for doing this. :-D
Mellissa Sevigny says
You’re so welcome Gail! Keep us posted on your progress! ?
Anna says
I didn’t have time to go out and get a spaghetti squash this time, so I used zoodles. It came out great! I used about five medium to large zucchini (more than four cups cooked); put the raw zoodles on a kitchen towel covered with paper towel on the bottom and top; and let the moisture drain out for about a hour. I then sauteed the zoodles in olive oil until they were not quite tender. I didn’t add any butter because the I used the olive oil to saute.
Alexri Patel says
Hi Mellissa! First off thank you so much for providing free keto meal plans on your website! You’ve truly inspired me to start this journey and you’ve made it so easy for almost anyone to start it ? However, I’m feeling a little discouraged at the moment. I’ve been on your week 1 meal plan and I’m about 4 days in. I weighed myself to check progress and only saw I lost 1 pound and I used my KetoStix and found I’m negative for being in Ketosis. I’m not sure what I’m doing wrong here….I will admit in the last 4 days I had one glass of wine and one vodka soda. I also had a double double protein style from in n out (which is keto friendly) for dinner one of the nights. Aside from that I’ve followed the plan exactly as laid out. Could those be the reasons why I’m falling behind and not seeing the right results? Help please ?
Jenni says
The Cuban Pot Roast from day 5 (also used day 6 and 7)
Kelly J. says
Mellissa, I cannot thank you enough for your awesome website and your AMAZING weekly meal plans. I thought keto was going to be a huge pain, and I was really not looking forward to starting. Then I found you and your website. My husband I did the 3 day jump start and are on day three of week 1. The food is all delicious, and it’s easy breezy to cook and track everything. I just wanted to let you know that 3-4 years later, you are still helping people. Thank you, thank you, thank you!!
PS. Your cheesy cauliflower puree is the BOMB!! I have tried making mashed cauliflower a couple of times and it always turned out watery and terrible. Yours is hella delicious!!
Becca says
Is it okay if I substitute frittata or eggs for the cream cheese pancakes? I really don’t enjoy pancakes at all… also, what (besides the obvious water) can you drink during Keto? Thanks!