Easy Keto Meal Plan: Your Complete Guide to Stress-Free Low-Carb Eating

Feeling overwhelmed by the thought of meal planning on keto? You're not alone. Between counting carbs, tracking macros, and finding meals that actually taste delicious, following a ketogenic diet can feel like a full-time job. The good news? An easy keto meal plan takes the guesswork out of healthy eating, giving you more time to enjoy life and less time stressing in the kitchen. Whether you're just starting your keto journey or looking for fresh inspiration, this guide breaks down everything you need to know, from what ketosis actually means to a simple 7-day meal plan that keeps your taste buds happy.

What Is a Ketogenic Diet?

A ketogenic diet focuses on drastically reducing carbohydrate intake while increasing healthy fats and maintaining moderate protein intake. According to Healthdirect Australia, you typically eat only 20-50g of carbohydrates per day on a keto diet, roughly equivalent to two slices of bread and a banana. When your body doesn't have enough carbohydrates for energy, it shifts into a metabolic state called ketosis, where it burns fat for fuel instead of glucose.

Standard Keto Macro Split

The standard keto macro split looks something like this:

• 70% of your daily calories from fat
• 20% from protein
• 10% from carbohydrates. 

This ratio helps your liver convert fat into ketone bodies, which then become your primary energy source. Many people find this shift leads to reduced cravings, more stable energy levels throughout the day, and better focus.

Before diving in, it's worth noting that the keto diet isn't suitable for everyone. Healthdirect recommends speaking with your doctor before starting, particularly if you're pregnant, breastfeeding, have kidney disease, or take medication for diabetes.

Why Meal Planning Makes Keto Easier

Let's be honest, life gets busy. Without a plan, it's tempting to grab whatever's convenient, which often means accidentally blowing your carb budget before lunch. That's where meal planning becomes your secret weapon.

Save Time and Mental Energy

When you know exactly what you're eating each day, you eliminate the daily "what's for dinner?" panic. No more standing in front of the fridge, exhausted, trying to piece together something keto-friendly. With meals planned, or better yet, already prepared, you simply heat, eat, and get on with your evening.

Stay on Track with Your Macros

Meal prepping means you can calculate your macros in advance, ensuring you hit that sweet spot of high fat, moderate protein, and low carbs. When you're eyeballing portions or making last-minute decisions, it's easy to underestimate the carbs hiding in sauces, seasonings, or that innocent-looking "healthy" snack.

Reduce Food Waste and Costs

Planning your meals means buying only what you need. No more wilted vegetables forgotten at the back of the fridge or mystery containers developing their own ecosystems. Smart shopping based on a clear list saves money and keeps your kitchen organised.

Your 7-Day Easy Keto Meal Plan

Ready to see what a week of delicious, low-carb eating looks like? This sample plan keeps things varied while ensuring you stay well under 50g of carbs daily. Feel free to mix and match based on your preferences.

Day 1

Breakfast: Scrambled eggs cooked in butter with fresh spinach and crumbled feta cheese.

Lunch: Korean Sesame Chicken and Broccoli, tender RSPCA-approved chicken breast cooked in a sticky, flavour-packed Korean-style sesame sauce with bamboo shoots and red onion, served alongside a generous helping of broccoli. Our Korean Sesame Chicken and Broccoli is savoury, slightly sweet, and packed with goodness.

Dinner: Grilled salmon fillet with roasted asparagus drizzled in olive oil.

Day 2

Breakfast: Eggy Bites make the perfect grab-and-go option for hectic mornings. They're protein-rich, freezer-friendly, and ready in minutes.

Lunch: Turkey and cheese lettuce wraps with avocado and a dollop of mayonnaise.

Dinner: Beef stir-fry with broccoli, capsicum, and zucchini in a sesame-ginger sauce.

Day 3

Breakfast: Greek yoghurt topped with a handful of walnuts and a few fresh raspberries.

Lunch: Tuna salad stuffed into half an avocado, creamy, satisfying, and packed with healthy fats.

Dinner: Our Keto Popcorn Chicken features crispy, golden popcorn chicken served with creamy cauliflower mash and peas for a low-carb twist on classic comfort food. With just 8g of carbs and 2 veggie serves per regular portion, it’s labelled keto-friendly and designed to keep you satisfied.

Day 4

Breakfast: Two-egg omelette filled with mushrooms, cheese, and fresh herbs.

Lunch: Chicken Masala with Cauliflower Rice is tender chicken thigh in a rich garam masala–coconut gravy over nutrient-dense cauliflower rice.

Dinner: Lamb cutlets with cauliflower mash and sautéed green beans.

Day 5

Breakfast: Smoked salmon with cream cheese on cucumber rounds.

Lunch: Bunless burger patty with all the trimmings, cheese, bacon, lettuce, tomato, and a swirl of aioli.

Dinner: Satay Chicken with Cauliflower Rice is juicy chicken breast in a creamy peanut satay, paired with fluffy cauliflower rice and capsicum.

Day 6

Breakfast: Coconut chia pudding prepared the night before, simply mix chia seeds with coconut cream and refrigerate.

Lunch: Creamy Tuscan Chicken with Garlic Butter Greens is tender chicken breast bathed in a luscious sun-dried tomato and cream sauce, paired with buttery, garlic-kissed greens. This high-protein, keto-friendly meal serves up indulgent, Italian-inspired flavours while keeping carbs low.

Dinner: Pork belly with crackling served alongside roasted Brussels sprouts.

Day 7

Breakfast: Bacon and eggs, sometimes you can't beat the classics.

Lunch: Antipasto platter with sliced meats, cheese, olives, and marinated vegetables.

Dinner: Savoury Mince with Baba Ganoush is hearty spiced mince with mushrooms, capsicum and tomato, finished with a dollop of smoky baba ganoush.

Keto-Friendly Foods to Stock in Your Kitchen

Building a well-stocked pantry makes sticking to keto infinitely easier. Here's what to keep on hand:

Proteins

Quality protein forms the foundation of every satisfying keto meal. Keep your fridge stocked with chicken thighs and breasts, grass-fed beef mince and steaks, lamb cutlets, salmon fillets, and free-range eggs. These versatile options work across breakfast, lunch, and dinner.

Healthy Fats

Fat is your primary fuel source on keto, so embrace it! Extra virgin olive oil works wonderfully for salads and low-heat cooking. Coconut oil handles higher temperatures beautifully. Avocados add creaminess to everything from smoothies to salads. Butter and ghee bring richness to your cooking, while nuts like macadamias and almonds make satisfying snacks.

Low-Carb Vegetables

The Australian Dietary Guidelines emphasise the importance of eating plenty of vegetables for good health. On keto, focus on those that grow above ground: leafy greens like spinach and kale, cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts, plus zucchini, capsicum, and asparagus. These provide essential fibre, vitamins, and minerals while keeping carbs low.

Dairy

Full-fat dairy works beautifully on keto. Keep hard cheeses, cream cheese, butter, and heavy cream in your fridge. Greek yoghurt (the full-fat, unsweetened variety) makes a versatile base for breakfasts and snacks.

Meal Prep Tips for Keto Success

Preparing meals in advance makes keto completely manageable. Here's how to make meal prep work for you:

Batch Cook Your Proteins

Spend an hour on the weekend cooking a few proteins in bulk. Roast a whole chicken, brown some beef mince, and grill several salmon fillets. Store them separately in the fridge, and you've got the building blocks for quick meals all week.

Pre-Chop Your Vegetables

Having vegetables ready to go removes a major barrier to healthy eating. Wash, chop, and store your veggies in airtight containers. When dinner time rolls around, they're ready to throw in a pan or roast in the oven.

Invest in Quality Containers

Meal prepping for the week works best when you can portion meals into individual containers. Glass containers with secure lids keep food fresh and make reheating simple. Label them with the date so you always know what's what.

Use Your Freezer Wisely

Most keto meals freeze beautifully. Make double batches of casseroles, soups, and curries, then freeze individual portions. When you need a meal fast, simply defrost and heat; no cooking required.

What to Expect in Your First Week

Starting keto can feel like a significant adjustment. Your body has likely relied on carbohydrates for energy your whole life, so switching to fat-burning mode takes some getting used to.

The Initial Transition

During the first few days, you might experience what's commonly called "keto flu", symptoms like fatigue, headache, or irritability as your body adapts. Note this is temporary and usually passes within a few days. Staying well-hydrated and ensuring adequate electrolyte intake (think salt, magnesium, and potassium) can help ease the transition.

Energy Levels May Fluctuate

You might feel sluggish initially, but many people report sustained energy once fully adapted to ketosis. Unlike the blood sugar spikes and crashes that come with high-carb eating, ketones provide a steadier fuel source for both body and brain.

Hunger Often Decreases

One of the benefits many people notice is reduced appetite. When your body efficiently burns fat for fuel, you're less likely to experience those intense hunger pangs between meals. This makes sticking to your meal plan considerably easier.

When You Don't Have Time to Cook

Let's face it, some weeks, meal prep just doesn't happen. Work deadlines pile up, kids get sick, or life simply gets in the way. That's where Nourish'd keto meal delivery comes into play as your trusty backup plan.

Our chef-prepared, nutritionist-approved meals are designed with keto macros in mind. Every meal arrives fresh (not frozen), ready to heat in minutes. No shopping, no chopping, no washing up, just delicious, balanced nutrition without the fuss.

For those exploring low-carb options, we offer a range of meals specifically crafted to support your dietary goals while delivering on flavour. Our Korean Sesame Chicken and Broccoli, for example, packs in 3 vegetable servings with just 8g of carbs per serving.

Frequently Asked Questions

Can I eat fruit on a keto diet?

Most fruits are high in natural sugars, making them unsuitable for strict keto. However, small portions of berries, like raspberries, blackberries, and strawberries, can fit within your carb allowance when enjoyed occasionally.

Do I need supplements on keto?

Because keto restricts certain food groups, some people benefit from supplementing electrolytes (especially during the initial transition), magnesium, and omega-3 fatty acids. A conversation with your healthcare provider or accredited dietitian can help you determine what's right for you.

How many carbs can I eat and stay in ketosis?

Most people maintain ketosis by keeping carbohydrates below 50g per day, with strict keto diets recommending under 20g. Individual tolerance varies, so monitoring how your body responds helps you find your personal threshold.

How do I know if I'm in ketosis?

Common signs include reduced appetite, increased energy, and possibly a slightly metallic taste in your mouth. For precise measurement, ketone testing strips (available from pharmacies) can detect ketones in your urine.

Is the keto diet safe long-term?

Research on long-term keto is still evolving. Healthdirect Australia notes that while short-term benefits exist, there's limited evidence for using ketogenic diets for long-term weight loss. Regular check-ups with your healthcare provider ensure you're getting adequate nutrition.

What can I drink on keto?

Water should be your primary beverage. Black coffee and unsweetened tea are excellent choices. Be cautious with alcohol, while dry wine and spirits are lower in carbs, alcohol can slow ketosis and affect your judgment around food choices.

Your Keto, Made Easy

Keto doesn't have to mean hours in the kitchen; with smart planning, quality ingredients, and a few go-to options, it stays simple. With Nourish'd, you can stay low-carb without losing flavour as our chef-crafted, nutritionist-designed meals do the heavy lifting. Feel confident, nourished, and free to spend time on what matters most. Ready to make keto effortless? Browse our keto-friendly menu and find your new favourites.