15 Keto Meals for Beginner's
- fitnessguidezblog7
- Jul 15, 2025
- 4 min read
15 Easy Keto Meals for Beginners + A Simple Workout Plan
Starting Your Keto Journey
Starting the keto diet can feel confusing. So many food choices. So many new habits. But don’t worry. This guide gives you 15 simple keto meals that are perfect for beginners, plus a basic workout to help you begin living healthier. Let’s get started.
What Is the Keto Diet?
The keto diet is a way of eating that’s low in carbs and high in fat. When you eat fewer carbs, your body switches to burning fat for energy. This state is called ketosis. It may help you lose weight, feel more energetic, and think more clearly.
15 Easy Keto Meals for Starters :
1. Cheese and Spinach Omelette
You Need:2 eggs, ¼ cup shredded cheese, ½ cup fresh spinach, 1 tbsp butter, salt, pepper.
Steps: Mix eggs with salt and pepper. Melt butter in a pan, add spinach, cook until soft. Pour in eggs, cook until set. Add cheese, fold the omelette, cook 1 more minute.
2. Cobb Salad
Ingredients:2 cups salad greens, 1 cooked chicken breast (sliced), 1 boiled egg (chopped), 2 bacon strips (crumbled), ½ avocado, 2 tbsp blue cheese, 2 tbsp olive oil.
Steps: Put greens in a bowl. Add chicken, egg, bacon, avocado, and cheese. Pour olive oil on top.
3. Baked Salmon with Cauliflower
Ingredients:1 salmon fillet, 1 cup cauliflower florets, 1 tbsp olive oil, lemon juice, salt, pepper.
Steps: Heat oven to 400°F (200°C).Place salmon and cauliflower on a tray. Add oil, salt, pepper, lemon. Bake 15–18 minutes.
4. Greek Yogurt with Chia Seeds and Almonds
What You Need:1 cup unsweetened Greek yogurt, 1 tbsp chia seeds, 2 tbsp sliced almonds.
Steps: Mix all in a bowl. Let sit for a few minutes so chia can soften.
5. Lettuce-Wrapped Turkey Burger
You Need:1 turkey patty, 2 big lettuce leaves, 1 slice cheddar cheese, tomato and onion slices.
Steps: Cook the patty in a pan. Place it on the lettuce, add cheese, tomato, onion. Wrap and eat.
6. Stir-Fried Beef with Broccoli
Ingredients:4 oz beef strips, 1 cup broccoli, 1 tbsp coconut oil, 1 tsp sesame oil, soy sauce.
Steps: Heat coconut oil in a pan. Cook beef until brown. Add broccoli, cook until soft. Add sesame oil and soy sauce.
7. Keto Pancakes with Almond Butter
You Need:2 eggs, 2 tbsp almond flour, 1 tbsp almond butter, ½ tsp baking powder.
Steps: Mix all together. Cook in a greased pan, 2–3 minutes each side.
8. Tuna Salad with Egg and Celery
Ingredients:1 can tuna, 1 boiled egg (chopped), 1 celery stalk (chopped), 2 tbsp mayo.
Steps: Mix everything in a bowl. Chill if you like.
9. Chicken Thighs with Roasted Zucchini
You Need:2 chicken thighs, 1 zucchini (sliced), 1 tbsp olive oil, Italian herbs, salt, pepper.
Steps: Preheat oven to 400°F.Toss zucchini in oil and herbs. Place chicken and zucchini on a tray. Bake 25–30 minutes.
10. Scrambled Eggs with Avocado
You Need:2 eggs, 1 tbsp butter, ½ avocado (sliced).
Steps: Whisk eggs. Cook in butter. Serve with avocado slices.
11. Shrimp Caesar Salad
You Need:6–8 cooked shrimp, 2 cups romaine lettuce, 2 tbsp sugar-free Caesar dressing, 1 tbsp grated parmesan.
Steps: Mix lettuce with dressing. Top with shrimp and cheese.
12. Eggplant Lasagna with Turkey
Ingredients:1 eggplant (sliced), ½ lb ground turkey, 1 cup sugar-free marinara, 1 cup shredded mozzarella.
Steps: Cook turkey in a pan. Layer eggplant, turkey, marinara, and cheese. Repeat layers. Bake at 375°F for 25 minutes.
13. Zucchini Noodles with Pesto and Chicken
You Need:1 spiralized zucchini, 1 cooked chicken breast (sliced), 2 tbsp pesto.
Steps: Cook zoodles for 2 minutes. Add pesto and chicken. Mix and serve.
14. Pork Chops with Cauliflower Mash
You Need:1 pork chop, 1 cup cauliflower florets, 1 tbsp butter, salt, pepper.
Steps: Cook the pork chop. Steam cauliflower, mash it with butter, salt, and pepper. Serve together.
15. Keto Egg Muffins
Ingredients:4 eggs, ¼ cup shredded cheese, ¼ cup chopped bell pepper, ¼ cup chopped spinach.
Steps: Preheat oven to 350°F.Mix eggs with cheese and veggies. Pour into muffin tray. Bake 15–18 minutes.
Simple Keto Workout for Beginners
Add this workout to support your new eating plan. Do what feels right for your body.
Day | Exercise |
Monday | 3 sets: 15 squats, 10 reverse lunges (each leg), 15 push-ups |
Tuesday | 3 sets: 15 shoulder presses, 15 pull-ups, 15 ring rows |
Wednesday | 3 sets: 15 deadlifts, 15 glute bridges, 10 step-ups (each leg) |
Thursday | 3 sets: 15 bench presses, 15 bent-over rows, 1-minute plank |
Friday | 3 sets: 15 good mornings, 20 reverse hypers, 15 hanging knee raises |
Saturday | 40-minute walk or easy cardio |
Sunday | Rest or light stretching |
You can change the number of reps or sets to match your fitness level.
Helpful Tips for Keto Beginners
Drink lots of water.
Eat real, whole foods like meat, eggs, cheese, low-carb veggies, and healthy fats.
Avoid sugar and processed food.
Track your progress and celebrate small wins.
Enjoy your new keto lifestyle—one easy meal at a time!
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