Best Quick and Easy Keto Meals
Easy prep meets happy taste buds with this “quick and easy” plan of fast keto meals for anyone considering the keto life. We’ve compiled more than a dozen keto recipes for people who don’t have a lot of time to cook but still want some variety in their meals throughout the week.
Getting and staying in ketosis doesn’t have to mean slaving in the kitchen. We’ve put together a weekly meal plan that delivers the daily macros most people need to achieve and maintain ketosis without spending a lot of time prepping and cooking.
Save Time, Add Flavor and Variety
Get your day started with a quick keto breakfast like ham and egg cups, keto-friendly breakfast cereal, pancakes, or a chocolate milkshake.
For quick and easy keto dinner recipes, try pancetta-wrapped chicken breasts, spicy Italian sausage and broccoli, ground beef keema, and other delicious meals. There are plenty of appetizing lunches and snacks, too. Everything you see here can be prepared in under an hour.
Ready, Set, Go
Our goal is to make the entire keto lifestyle accessible and enjoyable. This free quick and easy keto meal plan allows you to ease into keto without investing a ton of time in the kitchen.
We provide you with the complete recipe and macros for each meal and a customizable shopping list. Once you start feeling a bit more ambitious, you can create your own custom meal plans that fit your needs or tastes.
Macros are based on a single serving of each meal unless otherwise noted for that day.
Total Macros
- 0 Calories
- 0 g Fat
- 0 g Protein
- 0 g Total Carbs
- 0 g Fiber
- 0 g Net Carbs
Breakfast
Lunch
Dinner
Snack/Dessert
Snack/Dessert
Total Macros
- 0 Calories
- 0 g Fat
- 0 g Protein
- 0 g Total Carbs
- 0 g Fiber
- 0 g Net Carbs
Total Macros
- 0 Calories
- 0 g Fat
- 0 g Protein
- 0 g Total Carbs
- 0 g Fiber
- 0 g Net Carbs
Total Macros
- 0 Calories
- 0 g Fat
- 0 g Protein
- 0 g Total Carbs
- 0 g Fiber
- 0 g Net Carbs
Total Macros
- 0 Calories
- 0 g Fat
- 0 g Protein
- 0 g Total Carbs
- 0 g Fiber
- 0 g Net Carbs
Total Macros
- 0 Calories
- 0 g Fat
- 0 g Protein
- 0 g Total Carbs
- 0 g Fiber
- 0 g Net Carbs
Total Macros
- 0 Calories
- 0 g Fat
- 0 g Protein
- 0 g Total Carbs
- 0 g Fiber
- 0 g Net Carbs
- Monday
- Tuesday
- Wednesday
- Thursday
- Friday
- Saturday
- Sunday
Monday’s Meal Plan
Macros are based on a single serving of each meal unless otherwise noted for that day.
Breakfast
Crispy Keto Breakfast Cereal and Almond Milk
1 Serving
- 376 Calories
- 33 g Fat
- 11.6 g Protein
- 7.2 g Total Carbs
- 4.1 g Fiber
- 3.1 g Net Carbs
Lunch
3:1 Taverna-Style Keto Greek Salad
1 Serving
- 443 Calories
- 41.3 g Fat
- 9.3 g Protein
- 11.3 g Total Carbs
- 3.3 g Fiber
- 8 g Net Carbs
Dinner
Creamy Keto Chipotle Chicken with Spinach and Lime-Cilantro ...
1 Serving
- 523 Calories
- 36 g Fat
- 43 g Protein
- 9 g Total Carbs
- 3 g Fiber
- 6 g Net Carbs
Snack/Dessert
Lemon Bars
1 Serving
- 274 Calories
- 27 g Fat
- 5 g Protein
- 5 g Total Carbs
- 2 g Fiber
- 3 g Net Carbs
Tuesday’s Meal Plan
Macros are based on a single serving of each meal unless otherwise noted for that day.
Breakfast
Keto Ham and Egg Cups
2 Servings
- 336 Calories
- 24 g Fat
- 26 g Protein
- 4 g Total Carbs
- 2 g Fiber
- 2 g Net Carbs
Lunch
Creamy Keto Chipotle Chicken with Spinach and Lime-Cilantro ...
1 Serving
- 523 Calories
- 36 g Fat
- 43 g Protein
- 9 g Total Carbs
- 3 g Fiber
- 6 g Net Carbs
Dinner
Keto Sheet-Pan Sausage, Peppers, Mushrooms, and Kale
1 Serving
- 431 Calories
- 36 g Fat
- 20 g Protein
- 7 g Total Carbs
- 2 g Fiber
- 5 g Net Carbs
Snack/Dessert
Lemon Bars
1 Serving
- 274 Calories
- 27 g Fat
- 5 g Protein
- 5 g Total Carbs
- 2 g Fiber
- 3 g Net Carbs
Wednesday’s Meal Plan
Macros are based on a single serving of each meal unless otherwise noted for that day.
Breakfast
Keto Ham and Egg Cups
2 Servings
- 336 Calories
- 24 g Fat
- 26 g Protein
- 4 g Total Carbs
- 2 g Fiber
- 2 g Net Carbs
Lunch
Keto Sheet-Pan Sausage, Peppers, Mushrooms, and Kale
1 Serving
- 431 Calories
- 36 g Fat
- 20 g Protein
- 7 g Total Carbs
- 2 g Fiber
- 5 g Net Carbs
Dinner
Keto Ground Beef Keema
1 Serving
- 390 Calories
- 24 g Fat
- 31 g Protein
- 11 g Total Carbs
- 5 g Fiber
- 6 g Net Carbs
Snack/Dessert
Avocado
1 Serving
- 120 Calories
- 12 g Fat
- 2 g Protein
- 6 g Total Carbs
- 6 g Fiber
- 0 g Net Carbs
Snack/Dessert
Lemon Bars
1 Serving
- 274 Calories
- 27 g Fat
- 5 g Protein
- 5 g Total Carbs
- 2 g Fiber
- 3 g Net Carbs
Thursday’s Meal Plan
Macros are based on a single serving of each meal unless otherwise noted for that day.
Breakfast
Crispy Keto Breakfast Cereal and Almond Milk
1 Serving
- 376 Calories
- 33 g Fat
- 11.6 g Protein
- 7.2 g Total Carbs
- 4.1 g Fiber
- 3.1 g Net Carbs
Lunch
Keto Ground Beef Keema
1 Serving
- 390 Calories
- 24 g Fat
- 31 g Protein
- 11 g Total Carbs
- 5 g Fiber
- 6 g Net Carbs
Dinner
Pancetta-Wrapped Chicken Breasts
1 Serving
- 705 Calories
- 46 g Fat
- 58 g Protein
- 0.5 g Total Carbs
- 0 g Fiber
- 0.5 g Net Carbs
Snack/Dessert
Avocado
1 Serving
- 120 Calories
- 12 g Fat
- 2 g Protein
- 6 g Total Carbs
- 6 g Fiber
- 0 g Net Carbs
Friday’s Meal Plan
Macros are based on a single serving of each meal unless otherwise noted for that day.
Breakfast
Keto Chocolate Milkshake
1 Serving
- 280 Calories
- 25 g Fat
- 3 g Protein
- 8 g Total Carbs
- 4 g Fiber
- 4 g Net Carbs
Lunch
Pancetta-Wrapped Chicken Breasts
1 Serving
- 705 Calories
- 46 g Fat
- 58 g Protein
- 0.5 g Total Carbs
- 0 g Fiber
- 0.5 g Net Carbs
Dinner
Keto Spicy Italian Sausage and Broccoli
1 Serving
- 445 Calories
- 38 g Fat
- 19 g Protein
- 8 g Total Carbs
- 3 g Fiber
- 5 g Net Carbs
Snack/Dessert
Keto Ham and Egg Cups
1 Serving
- 168 Calories
- 12 g Fat
- 13 g Protein
- 2 g Total Carbs
- 1 g Fiber
- 1 g Net Carbs
Saturday’s Meal Plan
Macros are based on a single serving of each meal unless otherwise noted for that day.
Breakfast
Killer Keto Pancakes + Maple Syrup
1 Serving
- 379 Calories
- 24 g Fat
- 18 g Protein
- 33 g Total Carbs
- 37 g Fiber
- 8 g Net Carbs
Lunch
Keto Shrimp Louis
1 Serving
- 496 Calories
- 40 g Fat
- 24 g Protein
- 9 g Total Carbs
- 4 g Fiber
- 5 g Net Carbs
Dinner
Keto Spicy Italian Sausage and Broccoli
1 Serving
- 445 Calories
- 38 g Fat
- 19 g Protein
- 8 g Total Carbs
- 3 g Fiber
- 5 g Net Carbs
Snack/Dessert
Lemon Bars
1 Serving
- 274 Calories
- 27 g Fat
- 5 g Protein
- 5 g Total Carbs
- 2 g Fiber
- 3 g Net Carbs
Sunday’s Meal Plan
Macros are based on a single serving of each meal unless otherwise noted for that day.
Breakfast
Crispy Keto Breakfast Cereal and Almond Milk
1 Serving
- 376 Calories
- 33 g Fat
- 11.6 g Protein
- 7.2 g Total Carbs
- 4.1 g Fiber
- 3.1 g Net Carbs
Lunch
Keto Spicy Italian Sausage and Broccoli
1 Serving
- 445 Calories
- 38 g Fat
- 19 g Protein
- 8 g Total Carbs
- 3 g Fiber
- 5 g Net Carbs
Dinner
Keto Shirataki Pasta Primavera
1 Serving
- 315 Calories
- 23 g Fat
- 14.5 g Protein
- 12 g Total Carbs
- 4.5 g Fiber
- 7.5 g Net Carbs
Snack/Dessert
Keto Ham and Egg Cups
1 Serving
- 168 Calories
- 12 g Fat
- 13 g Protein
- 2 g Total Carbs
- 1 g Fiber
- 1 g Net Carbs
Snack/Dessert
Lemon Bars
1 Serving
- 274 Calories
- 27 g Fat
- 5 g Protein
- 5 g Total Carbs
- 2 g Fiber
- 3 g Net Carbs
Custom Meal Plan Creator
Create your own custom keto meal plans from the Keto-Mojo recipe library to suite your personal tastes and/or your macros. We provide the inspiration, you can explore endless possibilities! You can adjust serving sizes and switch between imperial or metric measurements. You’ll be able to save your meal plan by creating an account or easily print or email yourself a copy. Get creative!
Log into Your Meal Plan Account
Create or sign into your Keto-Mojo account to save, access and modify all your custom meal plans. Treat it like your personalized digital recipe book. And come back to rate and review the recipes on the website. Your fellow ketonians will love hearing from you.
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