21-Day Keto Diet Plan and Menu For Beginners


If you’re looking to start a keto diet, then you’ll find a few delicious and simple recipes perfect for you!

Most of these keto recipes can be made in less than 20 minutes, so you can’t say you’re too busy to prepare most of these. 

And you want to substitute any recipe you can head over to this page and look for another of my almost 1000 ketogenic diet recipes.

This keto plan incorporates Metabolic Intermittent Fasting using a 16/8ish approach.

For more information and Intermittent Fasting, specifically for women and doing so in a metabolic way read this article.

Fasting isn’t a requirement, but I’ve found a lot of success with my clients and customers fasting in the morning 2-3 times per week.

Do NOT fast for more than 3 times per week, especially if you’re a women. It can really do damage to your metabolism.

And definitely do not fast at all if you’re pregnant, breastfeeding, or have an insulin or thyroid related disease.

If you’re not sure if you should fast or not, comment on any of my articles on my blog and ask!

Week 1 

During your first week, you’re just learning the keto ropes, learning how to properly balance your macronutrients, potentially dealing with keto flu, and probably trying to navigate social pressures, etc…

The most important thing to remember is it’s NOT going to be easy, but it WILL be worth it.

So here are a few delicious and simple recipes to get you started. If you want a more in-depth keto meal plan and guide (plus accountability), I invite you to join my 3-Week Ketogenic Diet (almost 10,000 people have signed up!)

Day 1

Breakfast: Baked Ham & Egg Muffin Cups
Lunch: Tuna Salad
Dinner: Thai Chicken Bowl

Day 2

Breakfast: Morning Egg Scramble with Bacon
Lunch:  Italian Wedding Soup
Dinner: Easy Shrimp and Asparagus Bake

Day 3

Breakfast:  FAST
Lunch: Ketotenders
Dinner: Keto Spicy Chicken Sauté Tossed With Avocado

Day 4

Breakfast:  FAST
Lunch:  Marinated Tomato Salad
Dinner: Lemon and Thyme Chicken

Day 5

Breakfast: Bacon and Eggs
Lunch:  Keto Avocado Chicken Burger
Dinner: Spaghetti Bolognese

Day 6

Breakfast: Mini Breakfast Quiche
Lunch: Keto Grilled Shrimp with Avocado Salad
Dinner: Coconut Beef Stew Curry

Day 7

Breakfast: FAST
Lunch: Keto Grilled Steak Medallions with Asparagus Sauté
Dinner: Keto Roasted Cod with Garlic Butter and Bok Choy


Week 2

By your 2nd week, you have a good understanding of what you need to be eating on a keto diet, BUT you’re probably wanting some carbs.

Stay strong!

The goal is make it to 21 days and then MAYBE you can enjoy a sweet treat or five. 

Day 8

Breakfast: Keto Coconut, Ginger & Avocado Smoothie
Lunch: Salmon Skewers
Dinner: Chicken Drumsticks and Baked Brussels Sprouts

Day 9

Breakfast: Morning Keto Coffee Smoothie
Lunch: Keto Curried Chicken Salad with Bell Peppers & Blueberries
Dinner: Grilled Steak and Salad

Day 10

Breakfast:  FAST
Lunch: Asian Beef Salad
Dinner: Keto Charred Alaskan Salmon with Garlic Green Beans

Day 11

Breakfast:  FAST
Lunch:  Keto Asian Chicken Wraps with Tahini Tamari Sauce
Dinner: Low and Slow Lamb Chops and Cherry Tomato Salad

Day 12

Lunch: Keto Ground Beef Taco Salad
Dinner: Lemon Dill Haddock

Day 13

Breakfast: Low-Carb No Egg Breakfast Bake With Sausage, Peppers, and Mushrooms
Lunch: Keto Ground Beef with Zucchini Stew (Crock Pot)
Dinner: Roasted Chicken and Broccoli with Bacon Crumbles

Day 14

Breakfast: FAST
Lunch: Deviled Egg with Arugula, Avocado & Tomato Side Salad 
Dinner: Bacon Wrapped Keto Chicken Tenders

Week 3

You made it to day 15! 

You’re probably dreaming of the ice cream that’s been sitting in your freezer for 3 weeks. 

OR you’re a keto pro and have your eyes on the prize!

Enjoy your last week as much as you can and maybe start planning what you’re going to watch on Netflix while you demolish that Rocky Road ice cream on day 22!

Day 15

Breakfast: Keto Coconut, Ginger & Avocado Smoothie
Lunch: Salmon Skewers
Dinner: Keto Chicken Parmesan

Day 16

Breakfast: Breakfast Sausage and Eggs
Lunch:  Keto Avocado Chicken Salad
Dinner: Keto Pan Fried Pork Tenderloin

Day 17

Breakfast:  FAST
Lunch: Keto Easy Kung Pao Chicken
Dinner: Asian Wings with Marinated Tomato Salad

Day 18

Breakfast:  FAST
Lunch:  Avocado Roll-Ups
Dinner: Cabbage Roll Casserole

Day 19

Breakfast: Keto Wild Mustard Greens with Eggs
Lunch: Grilled Sausages and Favorite Green Salad 
Dinner: Spicy Tomato Chicken with Cauliflower Rice

Day 20

Breakfast: Keto Morning Egg Scramble with Bacon
Lunch: Tex Mex Style Burger  with Arugula, Avocado & Tomato Side Salad
Dinner: Keto Roasted Trout with Swiss Chard

Day 21

Breakfast: FAST
Lunch: Keto Bangers and Cauliflower Mash
Dinner: Keto Zucchini Meatloaf

What To Do After 21 Days?

Ahh, the magical question! 

I’m not like most keto or intermittent fasting “experts” who say keto or fasting is the end all be all for diets.

In fact, I don’t believe you should subscribe to any ONE diet for the rest of your days.

That’s no fun. 

Personally, my wife and I do a keto, paleo, vegan, fasting, metabolic, healthy fat loss, and sometimes NO diet at all.

We mix it up and so should you.

So after your 21 days of keto fasting you should go out and eat a cheeseburger with loaded fries and have a cocktail.

Then you should probably sign-up for one of my programs of course! (I know, shameless plug).

I recommend my 3-Week Carb Cycling Diet program, because it really teaches you how to enjoy carbs, keto, and fasting all in one program.

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