30 Day Weight Loss Keto Meal Plan For A Healthy Start To 2020!
The Keto Diet continues to be one of the most popular in the fitness world, continuing it’s rise from the past several years and through into 2020! If you haven’t tried it, it could be worthwhile to see if it’s for you!
As with any new diet or healthy eating plan, it’s important to understand your own body, work out your daily calorie intake and then see what works best for you, your lifestyle and your body type. For proponents of the Keto Diet, they love the fact they can eat a lot of their favourite foods while still dropping weight and it’s something that has helped a lot of people change their health and their bodies.
For this 30 day, new year keto diet plan, we have collected 15-20 different options for breakfast and lunch and over 30 for dinner, as well as 10 different snack options. Each one is Keto friendly and super delicious. Find ones you like, meal prep and stick to them or try as many as you can and keep things interesting, it’s totally up to you! We recommend trying out as many as you can to get a variety and see what you enjoy the most, this also helps get in a wider range of food which can help with sticking to an eating plan!
As always, either try the plan or simply pick out individual meals and recipes that you like to add to your own diet! Be sure to save and share your favourites to social media! Enjoy!
30 Day Weight Loss Keto Meal Plan For A Healthy Start To 2020!
Keto Breakfast Options:
Keto Avocado Toasts (4 ways!)
“I don’t know about you but I miss having toast in the mornings. One of my previous go-to’s was a warm slice of homemade sourdough bread toasted and rubbed with tomato and garlic plus a little ricotta smead on top with a drizzle of olive oil and a pinch of sea salt. These days I can still get my fix in a low-carb / gluten free way if I have a low-carb bread on hand but typically I don’t. “. Recipe: CastIronKeto.
Keto Frittata With Avocado + Queso
“This Avocado Frittata is one of my favorite ways to start the day. It has everything you could every want, healthy fats from the avocado, a nice dose of protein from the eggs, and cheese… from the cheese. This frittata is great for a weekend brunch to serve your friends and family, or whip it up to take the guesswork out of breakfast for the next 2-3 days. “. Recipe: CastIronKeto.
Turmeric Fried Eggs with Kale, Yogurt, And Bacon
“Breakfast bowls shouldn’t take 2 hours to make; this one is ready in about 20 minutes. Add roasted sweet potato or cooked grains to make it even more hearty.”. Recipe: BonAppetit.
Low Carb Keto Breakfast Egg Wrap
“Low Carb Keto Breakfast Egg Wrap Recipe, stuffed with chicken sausage, avocado, and jalapeno cream cheese. “. Recipe: ASpicyPerspective.
Low Carb Cauliflower Hash Brown Egg Cups
“Cauliflower Hash Brown Egg Cups are low carb and gluten free! Point friendly hash browns made into cups with a perfectly runny egg. That’s it. That’s all that needs to be said.” Recipe: cafedelites.com
Keto Bacon Cheddar Egg Cups
“I’m loving these easy keto Bacon Cheddar Egg Cups! They’re the perfect poppable on-the-go breakfast option. They also work wonderfully as a meal prep option, keeping for about 3 days in the refrigerator. I like to eat these with a touch of hot sauce or even unsweetened ketchup.”. Recipe: KetoDietApp.
Keto Meal Prep Breakfast Bombs
“These Keto Meal Prep Breakfast Bombs are perfect for busy mornings. Full of savory flavor, I definitely recommend finishing them with a sugar free syrup!”. Recipe: HeyKetoMama.
Easy Keto Protein Coffee
“This easy keto protein coffee is the perfect way to start your mornings with healthy fat and yummy flavor!”. Recipe: HeyKetoMama.
Quick & Easy Buffalo Egg Cups With Bacon
“These buffalo egg cups with bacon are your ticket to a quick and easy low carb breakfast!”. Recipe: HeyKetoMama.
My Favourite Keto Breakfast Sandwich
“My favorite keto breakfast sandwich is low in carbs, high in healthy fats and off the charts in flavor! The sausage on the outside is the perfect touch to make you not miss the bread at all!”. Recipe: HeyKetoMama.
Keto Bacon & Cheese Waffles
“Waffle lovers you’re going to love these easy low-carb bacon and cheese waffles. This recipe is adapted form our Cheesy Low-Carb & Keto Waffles, an all-time keto favourite!”. Recipe: KetoDietApp.
Low-Carb & Keto California Omelet
“This keto California omelet is a great low-carb, high-fat breakfast option that’s packed with flavor, healthy fats, protein and electrolytes from shrimp, avocado, red bell peppers, green onions, and plenty of butter — what’s an omelet without butter? If you are dairy-free, simply swap for duck fat or olive oil.”. Recipe: KetoDietApp.
Microwave Egg Caprese Breakfast Cups
“This hot homemade ham, egg and caprese-flavored breakfast can be in yo’ belly in just two minutes thanks to a quick cook in the microwave. Yes, this is how you can easily cook eggs in the microwave.”. Recipe: FoodieCrush.
Easy Low Carb Keto Breakfast Casserole With Sausage
“This Easy Low Carb Keto Breakfast Casserole with Sausage is loaded with cheese and Italian flavors! A perfect, make-ahead breakfast or brunch that’s gluten free and healthy!”. Recipe: FoodFaithFitness.
“I made this low carb pumpkin pancakes recipe after a trip to the pumpkin patch with the kiddos. This happened a while back, well before Halloween. As we’re quickly approaching Turkey Day, I figured I’d better hurry up and share it before the pumpkin spice craze subsides until next year; it always resurges.”. Recipe: Ketogasm.
Keto Lunch Options:
Cheesy Buffalo Chicken Stuffed Avocados
“Can you even? Cheesy. Buffalo. Chicken. Stuffed. AVOCADOS FTW. Seriously, these stuffed avos are SO good. They remind me of buffalo chicken dip and wings, it’s like those two dishes had a baby and threw some guacamole on top. I’m digging it.”. Recipe: CastIronKeto.
Sausage Stuffed Eggplant Recipe
“These sausage stuffed eggplant boats are as tasty as they are fun to eat. Stuffed with spicy sausage and topped with cheese, this baked eggplant recipe is a satisfying, healthy dinner you’ll go back to again and again.”. Recipe: DietHood.
Instant Pot Broccoli Cheese Soup With Chicken
“This easy Instant Pot Broccoli Cheese Soup with Chicken is ready in just 20 minutes! Loaded with veggies and tender chicken, you’ll love this ultra cheesy and creamy Broccoli Cheese Soup recipe.”. Recipe: DietHood.
12-Minute Saucy Chicken Breasts With Limes
“A roasting trick for weeknight chicken yields juicy meat and golden, crispy skin.”. Recipe: BonAppetit.
Brothy Chicken With Ginger And Bok Choy
“Even steaming can overcook chicken. Keep the heat and steam gentle and remove it when it’s just firm and has a bit of spring when pressed.”. Recipe: BonAppetit.
Chicken Shawarma Salad
“An easy Chicken Shawarma Salad full of warm Mediterranean spices, tender chicken and fresh veggies. Perfect for lunch or a light dinner and full of delicious flavor. Gluten free, low carb, keto, paleo and Whole30 compliant.”. Recipe: LifeMadeSweeter.
30-Minute Herb Roasted Chicken Drumsticks
“This speedy herb roasted chicken drumsticks recipe is packed with lemon and herb flavor and is guaranteed to be gobbled up in no time! It’s a sure crowd pleaser or the perfect quick and tasty family meal as well as being keto-friendly, gluten-free and dairy-free.”. Recipe: AppetiteForEnergy.
Keto Peruvian Chicken Soup
“Peruvian Chicken is one of our favorite meals so we thought it was about time for some Peruvian Chicken Soup! This soup is loaded with chicken, turnips, carrots, peppers, onions, garlic, cilantro, and lime juice. “. Recipe: CastIronKeto.
Easy Low Carb Keto Beef Stew
“This easy keto beef stew recipe takes just 10 minutes to prep, with a secret ingredient that tastes like potatoes. Low carb beef stew is rich and hearty – without the carbs!”. Recipe: WholesomeYum.
Low Carb Keto Caeser Salad Recipe With Chicken
“Caesar salad on keto is simple to make, with common ingredients! This easy keto Caesar salad recipe with chicken features parm crisps and homemade keto Caesar dressing.”. Recipe: WholesomeYum.
Sumac Fried Eggs With Red Chile And Garlic
“In Lebanon, eggs are usually fried with sumac and a bit of oil or animal fat until the white forms crisp edges. Here we added garlic and chile in addition to the traditional sumac.”. Recipe: BonAppetit.
Grilled Citrus-Shrimp Lettuce Cups
“This marinade recipe works with any other quick-cooking shellfish or seafood—try scallops or squid. Just be sure to stick to the 30-minute marinade in any case, since going longer can toughen the flesh.”. Recipe: BonAppetit.
“These zucchini fritters are quick and easy to make in your air fryer, stove or oven. A crispy and delicious low carb snack or lunch and the perfect way to use up your garden veggies.”. Recipe: LifeMadeSweeter.
Kale Salad With Avocado Caeser Dressing
“This Kale Salad is so easy to make and is a healthy twist on the Classic Caesar Salad. It’s the perfect side or lunch for spring and summer potlucks, barbecues, picnics and parties. Packed with kale, creamy avocado, grilled chicken with a homemade Caesar dressing that is low carb, keto and Whole30 compliant”. Recipe: LifeMadeSweeter.
Avocado Chicken Salad
“This Avocado Chicken Salad is light, refreshing and so easy to make using simple ingredients. It’s made with cooked chicken, fresh lemon and creamy avocado for the perfect healthy low carb lunch and keto snack.”. Recipe: LifeMadeSweeter.
Shrimp Salad With Avocado And Spinach
“This Shrimp Salad is a healthy & flavorful dish perfect for lunch or a light dinner. Made with spinach, avocado, cherry tomatoes, pecans, almonds and a homemade poppy-seed dressing. Low Carb, keto with options for paleo & Whole30.”. Recipe: LifeMadeSweeter.
“This Cobb Salad is easy to make with everything you love about the classic American Cobb salad. It’s the perfect low carb keto lunch with lettuce, tomatoes, bacon, roast chicken breast, hard boiled eggs, avocado and a tangy and flavorful vinaigrette.”. Recipe: LifeMadeSweeter.
One-Pot Leftover Turkey Soup
“This One-Pot Leftover Turkey Soup is an easy way to use up leftover turkey! It’s low-carb and ready in under 20 minutes!”. Recipe: CastIronKeto.
“This Loaded Keto Turnip Soup is absolutely delicious and tastes just like a loaded potato soup just without the carbs!”. Recipe: CastIronKeto.
Keto Bacon and Shrimp Chowder
“This flavorful Keto Bacon and Shrimp Chowder is creamy, comforting, and filling all while being low-carb!”. Recipe: CastIronKeto.
Keto Dinner Options:
Keto Cheeseburger Meatloaf
“What’s better than meatloaf? A Keto Cheeseburger Meatloaf that’s loaded with BACON. Bacon makes everything better, wouldn’t you agree? But let’s back up because the BEST thing about this meatloaf is that it is super cheesy.”. Recipe: CastIronKeto.
Keto Pierogi Sausage Skillet
“This Keto Kielbasa Pierogi Skillet is an easy skillet dinner that’s packed full of flavor!”. Recipe: CastIronKeto.
Keto Brown “Sugar” Salmon
“This Keto Brown “Sugar” Salmon is absolutely delicious! Serve it up with cauliflower rice, asparagus, or a green salad.”. Recipe: CastIronKeto.
Crispy Keto Pork Lo Mein With Zoodles (30-minutes)
“Crispy Keto Pork Lo Mein drizzled with a punchy satay sauce and served over Zoodles is the easiest keto weeknight dinner you’ll find. You’ll love this crazy delicious, family-friendly Chinese recipe that cooks in 30-minutes flat.”. Recipe: AppetiteForEnergy.
One Pan Creamy Chicken And Spinach
“One-Pan Cream Chicken and Spinach is a comforting creamy chicken dinner with sun-dried tomatoes and spinach. This easy Italian dinner is done in 20 minutes and all in one-pan so you don’t have to do dishes! Not to mention it is Keto-friendly.”. Recipe: The-Girl-Who-Ate-Everything.
Greek Pork Souvlaki
“These Greek Pork Souvlaki are very easy to make and taste so crazy good, you’ll want them to keep your outdoor grill occupied all summer long! “. Recipe: TheHealthyFoodie.
Healthy Buffalo Chicken Skewers
“If you are a fan of Fiery Buffalo Wings, then you will be all over these Buffalo Chicken Skewers. You get all the same amazing fiery flavor, but so much more juicy, tender chicken meat per bite!”. Recipe: TheHealthyFoodie.
Keto Salsa Chicken Bake
“And yes, it’s delicious. Just dump everything into your cast iron skillet or baking dish and pop it into the oven until the chicken is cooked through and the cheese is bubbly.”. Recipe: CastIronKeto.
Keto Baked Asian Turkey Meatballs
“Learn how to make healthy, keto Asian turkey meatballs that are full of flavor, with 10-minute prep! This baked ground turkey meatball recipe has simple ingredients and just 6 grams net carbs.”. Recipe: WholesomeYum.
Instant Pot Buffalo Chicken
“If you’re looking for a way to fast-track your meal prep, look no further than the Instant Pot. Add your ingredients, lock the lid, and move on to other meal prep tasks while the culinary time machine goes to work. Every week I cook chicken in the Instant Pot to add to soups, salads, and rice bowls, but this week I’m spicing it up with a buttery Buffalo sauce.”. Recipe: TheKitchn.
Instant Pot Turkey Breast
“Instant Pot Turkey Breast – Tender, succulent, and flavorful turkey breast prepared in the Instant Pot in just around 30 minutes! Juicy and perfectly cooked turkey in no time. Use those delicious dripping juices to make an amazing gravy.”. Recipe: DietHood.
Maple-Glazed Bacon Wrapped Chicken Breasts
“Maple-Glazed Bacon Wrapped Chicken Breasts – Sweet, savory, juicy, and awesomely delicious bacon wrapped chicken dinner prepared with just 5 main ingredients! “. Recipe: DietHood.
Roasted Cajun Chicken Thighs
“Roasted Cajun Chicken Thighs – Flavorful and juicy oven-roasted chicken thighs prepared with the tastiest cajun rub and served over simple, but delicious cauliflower rice. “. Recipe: DietHood.
Hasselback Tuscan Baked Chicken Breasts
“Hasselback Tuscan Baked Chicken Breasts – DELICIOUS baked chicken stuffed with a creamy mix of spinach, sun-dried tomatoes, and cream cheese makes for one amazing meal! It’s also Low-carb and KETO friendly.”. Recipe: DietHood.
Mozzarella Stuffed Crockpot Meatloaf
“Easy, juicy, and delicious Crockpot Meatloaf stuffed with melty cheese and prepared in the slow cooker!”. Recipe: DietHood.
Garlic Butter Steak Bites With Mushrooms
“Garlic Butter Steak Bites with Mushrooms – Juicy Steak Bites with flavorful caramelized mushrooms cooked in a perfectly delicious garlic butter sauce. A one pan recipe that is SO simple to make and it’s ready in under 20 minutes!”. Recipe: DietHood.
Creamy Garlic Dijon Salmon
“Creamy Garlic Dijon Salmon – Juicy, flaky, and flavorful salmon fillets pan seared in a delicious cream sauce with dijon mustard and garlic.”. Recipe: DietHood.
Steak And Mushrooms Foil Packs
“Steak and Mushrooms Foil Packs – Quick and delicious foil-pack dinner loaded with juicy steak bites and tender mushrooms. Steak and Mushrooms Foil Packs are the perfect quick and easy summer meal!”. Recipe: DietHood.
Low Carb Wraps
“Learn how to make low carb wraps using lettuce instead of bread for the perfect healthy keto sandwich. These lettuce sandwich wraps are easy to make with the help of parchment paper so that they don’t fall apart.”. Recipe: LifeMadeSweeter.
“This easy grilled salmon is our go-to BBQ salmon recipe for juicy flaky fish. The simple marinade comes together quickly and is perfect for summertime or busy weeknights!”. Recipe: LifeMadeSweeter.
Beef Stir Fry
“This Beef Stir Fry recipe is made with thinly-sliced marinated flank steak and tender crisp broccoli sautéed in a savory Asian sauce. It’s a quick and easy low carb, paleo & keto-friendly dish made in under 20 minutes in one pan.”. Recipe: LifeMadeSweeter.
Cauliflower Pizza Crust
“This Cauliflower Pizza Crust is the perfect healthier and low carb option for satisfying that Friday night pizza craving. It’s so easy to make with just 3 ingredients that are grain free, gluten free and keto friendly.”. Recipe: LifeMadeSweeter.
Steak Burrito Bowls
“Steak Burrito Bowls are an easy and flavorful low carb meal perfect for busy weeknights. Made with tender and juicy steak, bell peppers, avocado and fresh cilantro over a bed of cauliflower rice.”. Recipe: LifeMadeSweeter.
Pad Thai (Zucchini Noodles)
“These Pad Thai Zoodles (Zucchini Noodles) – is the perfect healthy and tasty stir-fry dish to use up that garden zucchini! Low carb, paleo, keto-friendly and Whole30 compliant. Loaded with vegetables, chicken, shrimp and a flavor-packed homemade Pad Thai Sauce that’s the perfect balance of sweet, spicy, and tangy!”. Recipe: LifeMadeSweeter.
Barbecue Chicken Foil Packets
“Barbecue Chicken Foil Packets are the perfect easy dinner for summer. They can be baked or grilled with practically no clean-up! Made with tender chicken coated in a sweet and tangy BBQ sauce with your favorite veggies. Options for Whole30, low carb, keto and paleo.”. Recipe: LifeMadeSweeter.
Pan Seared Salmon
“This Pan Seared Salmon recipe is so easy to make at home with a golden crispy skin and moist and juicy flesh. Learn how to cook salmon perfectly every time just like the restaurant for a healthy, low carb, paleo, Whole30 and keto friendly dinner.”. Recipe: LifeMadeSweeter.
Crispy Air Fryer Chicken Wings With Parmesan
“If you’re looking for a healthy alternative to fried chicken with the same great taste and crunch this Air Fryer Chicken Wings recipe is it. These crispy chicken wings in the air fryer are so versatile and the perfect family-friendly meal for your game day spread.”. Recipe: RecipesFromAPantry.
Keto Salmon Patties
“These EASY Keto Salmon Patties make a great dinner on their own but are also delicious on salads or used as a burger!”. Recipe: CastIronKeto.
“This keto calamari is easy, delicious, and perfect as a fun appetizer or salad topper.”. Recipe: CastIronKeto.
Keto Buffalo Chicken Meatballs
“These Keto Buffalo Chicken Meatballs are delicious dunked into a keto blue cheese dressing or ranch! Wrap them in lettuce cups for an easy meal.”. Recipe: CastIronKeto.
Keto Fish Tacos
“These Keto Fish Tacos with blackened salmon and a quick cucumber avocado salsa are healthy, satisfying, and packed with healthy fats.”. Recipe: CastIronKeto.
“These crispy Keto Carnitas are the perfect protein option for a keto diet as the ratio is about 75% fat to 25% protein. Feel free to scale the recipe to make more or less, we vote for more since this is a great meal prep option to have on hand for easy meals.”. Recipe: CastIronKeto.
Keto Snack Options:
Buffalo Chicken Jalapeno Poppers
“Think buffalo chicken dip meets jalapeno poppers. These Buffalo Chicken Jalapeno Poppers are the perfect game food!”. Recipe: The-Girl-Who-Ate-Everything.
Low Carb Burger Bites
“This Low Carb Burger Bites Recipe is fun to make and serve at parties! Offer these juicy meatballs appetizers with secret sauce on game day.”. Recipe: ASpicyPerspective.
Best Homemade Oven Beef Jerky
“This Paleo Best Homemade Oven Beef Jerky recipe is packed with flavor and protein, and has the perfect chewable jerky texture! “. Recipe: ASpicyPerspective.
Keto Bacon ‘Brown Sugar’ Chicken Bites
“Sweet and savory with a dash of heat, is one way to describe these Keto Bacon Brown Sugar Chicken Bites, but the more likely way is to let out a hoop or holler (maybe even both) of jubilation and not describe them at all, but instead load more onto your plate. “. Recipe: CastIronKeto.
Pumpkin Seed Bark
“Now that I have a plethora of roasted pumpkin seeds, I thought it would only be fitting to make a pumpkin seed bark complete with dark chocolate and sea salt. After all, it’s Halloween! My absolute, all-time favorite holiday of the entire year. Since my kids are going to be raking in sweets trick-or-treating tonight, I figured I would indulge in a special occasion treat myself.”. Recipe: Ketogasm.
Keto Spicy Artichoke Dip Jalapeno Poppers
“These Keto Spicy Artichoke Dip Jalapeno Poppers definitely raise the bar. They are an easy, delicious, one-way ticket to an incredible flavor adventure that you won’t want to come back from anytime soon!”. Recipe: HeyKetoMama.
“It’s no secret that we love our keto smoothies here at Ketogasm. What’s not to love about a creamy beverage bursting with flavor and micronutrients? Our keto avocado smoothie recipe is no exception. Once you try our new recipe, you’ll be falling head over heels too! This is lick-the-blender good and Google-the-answers-for-an-exam easy.”. Recipe: Ketogasm.
Blackberry Sugar-Free Keto Frozen Yoghurt Recipe
“Learn how to make keto frozen yogurt – the perfect healthy treat. Easy frozen Greek yogurt takes just 5 minutes + 4 ingredients!”. Recipe: WholesomeYum.
Best Keto Sugar-Free Chocolate Pudding
“An creamy, sugar-free low carb chocolate pudding recipe that tastes better than store-bought! See how to make keto chocolate pudding with 5 ingredients + 10 minutes prep.”. Recipe: WholesomeYum.
Keto Little Smokies
“These Keto BBQ Little Smokies make a great appetizer or snack for any occasion, especially with the holidays coming up. Now, as we all know, finding a BBQ sauce that isn’t loaded with sugar is easier said than done. “. Recipe: CastIronKeto.
Healthy Oven Baked Zucchini Chips
“See how to make zucchini chips in the oven OR dehydrator, with just 3 ingredients! This healthy baked zucchini chips recipe is so EASY! Low carb, keto, gf, and paleo, too.”. Recipe: WholesomeYum.
Disclaimer: Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning. We are NOT doctors, nutritionists or registered dietitians. We do not claim to help cure any condition or disease. We do not provide medical aid or nutrition advise for the purpose of health or disease nor do we claim to be doctors or dietitians.