Keto Meal Plan #2: Two-Day Keto Made Easy
Try our quick and easy keto Meal Plan curated by keto diet experts
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By Annissa and Harper Slusher of Simply So Healthy. Photograph by Olga Ivanova.
On busy days, it can be a challenge to fit in a well-balanced and nutritious meal. Sometimes it’s tempting to order take-out or revert to a same-old standby option. If you’re following the keto diet, it can be even harder to find low-carb foods on the go. But we’ll let you in on a little secret — you don’t have to be a whiz in the kitchen or have tons of free time to make delicious keto recipes.
As a mother-daughter food-blogging duo, we’ve been experimenting with keto cooking for more than five years. We were first drawn to the keto diet because of its countless health benefits — stabilizing your blood sugar levels, increasing overall energy, and boosting mental clarity. The unique qualities of keto, a low-carb, high-fat diet, can seem a little daunting at first. How do you throw together fast and satisfying meals without using go-to carbs like bread, pasta, and rice? We promise it’s a lot easier than you probably think.
To help you effortlessly fit eating keto into your life, we put together this handy two-day keto diet plan. It’s designed for people on the go. These recipes take under 40 minutes to prepare — some as little as 15 minutes.
With each full day of recipes containing less than 15 g net carbs, this Meal Plan is tailored to suit most variations of the keto diet. (If you’re following a standard keto diet, the recommended macros, or macronutrients such as carbohydrates, protein, and fat, include under 20 g net carbs per day for a single serving size of each recipe. To reach the metabolic state called ketosis, you’ll need to stick to a macro plan over a number of days.)
Each of these recipes is fast, simple, and flavorful. You’ll learn how to make some keto staples, like the keto fat bomb — a portable keto snack for when you’re in a time crunch. Other recipes, like the garlic herb baked salmon, will have you feeling as if you’re eating in a gourmet restaurant. You’ll be shocked by just how easy some of these meals are to make at home.
Don’t be afraid to pair any dish with your favorite keto-friendly veggie sides such as broccoli, asparagus, spinach, kale, or celery, which won’t affect your carb count. Even if you’re a seasoned keto pro, this Meal Plan can help you break out of your weekly routine.
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Day 1 keto diet Meal Plan
Sticking to a diet is all about setting yourself up for success. For Day 1, you’ll learn how to make extra-easy, protein- and fat-rich keto recipes, as well as a healthy snack you’ll want to turn to again and again.
Daily Total Macros
Breakfast: Oven-Baked Eggs with Cheese
Keto breakfast doesn’t get easier than this. No time-consuming chopping needed. Unlike a traditional omelet, these oven-baked eggs practically make themselves. Crack eggs into muffin cups, add cheese, then let the oven finish the work. Store any leftovers in the fridge for a convenient breakfast or a snack to grab on the go. For a little extra flavor, try sprinkling some chopped green onions on top.
This avocado salad is a huge upgrade from the more basic kinds, and it couldn’t be easier to make. If you’re a fan of guacamole, this one’s sure to rock your world. It’s packed with many of the same ingredients, like tomatoes, cilantro, and jalapeño. The additional protein from chicken transforms the dish from guacamole into a filling and nutritious lunch. Plus, it makes great use of any leftover chicken or turkey.
Dinner: Easy Garlic Herb Baked Salmon
This salmon dish strikes a balance between extraordinarily simple and flavorful. In just 20 minutes, you’ll have an exquisite meal — tender salmon coated with herbs and garlic. No need to be a pro in the kitchen for this one. The recipe is straightforward enough for anyone to prepare at home. While this salmon is conveniently keto-friendly, it’s going to be a hit among your family and friends, even if they don't follow the diet.
Snack: Easy Baked Collard Chips
If you love a crispy snack, this is the recipe for you. These collard chips are lightly seasoned with salt and olive oil and cooked for the ultimate crunch. Unlike other variations of keto chips, these require only three ingredients. Forget the complicated dough and lengthy prep times. If you tend to crave salty foods like potato chips, you’ll find these make a great alternative, and you can throw them together in a hurry.
Day 2 keto diet Meal Plan
These grab-and-go breakfast and lunch dishes and the easy keto-friendly dinner rival takeout. Chances are you'll be keeping these recipes on regular rotation.
Daily Total Macros
Breakfast: Keto Breakfast Bombs
Fat bombs are lifesavers on a keto plan. As this is a high-fat and low-carb diet, it’s important to find ways to keep up the fat content on a daily basis. That’s why cream cheese is an excellent base for fat bombs and countless other keto-friendly dishes. This particular recipe combines hard-boiled eggs, green onions, and bacon bits with the cream cheese to reproduce classic breakfast flavors.
These egg muffins are like mini frittatas — a convenient carry size for work or travel. With only five ingredients, they come together in a flash. Not a mushroom or spinach fan? Not to worry. This practically foolproof recipe couldn’t be easier to customize. Try swapping in other veggies like tomatoes, marinated artichokes, or peperoncini. Just be careful to watch the carb content of any additions to ensure they're keto-friendly.
Dinner: Easy Low-Carb Sesame Chicken
Sesame chicken is a popular choice in many Chinese-American restaurants. Unfortunately, its sweet sauce and delicious breading make the traditional version too high in carbs for those on a keto diet. This keto rendition of the dish combines all the popular flavors of sesame chicken — ginger, garlic, soy, and sesame — just without the carbs. Serve it with our cauliflower fried rice, or, for an even faster meal, with plain riced cauliflower.
This fried rice recipe is so simple it might even be faster than picking up takeout. Here, riced cauliflower works as the keto alternative for rice. You can purchase pre-made riced cauliflower in most grocery stores or make it yourself with a grater or food processor. Pair this dish with our sesame chicken to create a full Chinese-inspired keto meal — or turn it into a main course by adding some chicken.
Learn more about the keto diet
The ketogenic diet is more than just a low-carb diet. It involves dramatically shifting the kinds of foods you eat to change your metabolism. Learn more about it in this next article — and as with any diet, consider seeking medical advice before getting started. Ready to hit “go”? We’ve got another keto Meal Plan for you!