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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 liv. 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.

Mon
Monday

Total Macros

  • 0 kalorier
  • 0g Fett
  • 0g Protein
  • 0g Totalt kolhydrater
  • 0g Fiber
  • 0g Nätkolhydrater
Frukost
Crispy Keto Breakfast Cereal Recipe
Crispy Keto Breakfast Cereal + Almond Milk

Frukost

Lunch
3:1 Keto Greek Salad
3: 1 Taverna-stil Keto grekisk sallad

Lunch

Middag
Keto Creamy Chipotle Chicken Recipe
Creamy Keto Chipotle Chicken with Spinach and Lime-Cilantro ...

Middag

Snack/Dessert
lemon bars
Citronstänger

Snack/Dessert

Snack/Dessert

Snack/Dessert

Tue
Tuesday

Total Macros

  • 0 kalorier
  • 0g Fett
  • 0g Protein
  • 0g Totalt kolhydrater
  • 0g Fiber
  • 0g Nätkolhydrater
Frukost
Ham and Egg Cups Recipe
Keto skinka och äggkoppar
Lunch
Keto Creamy Chipotle Chicken Recipe
Creamy Keto Chipotle Chicken with Spinach and Lime-Cilantro ...
Middag
Keto Sheet Pan Sausage Recipe
Keto Sheet-Pan-korv, paprika, svamp och grönkål
Snack/Dessert
lemon bars
Citronstänger
Snack/Dessert
Wed
Wednesday

Total Macros

  • 0 kalorier
  • 0g Fett
  • 0g Protein
  • 0g Totalt kolhydrater
  • 0g Fiber
  • 0g Nätkolhydrater
Frukost
Ham and Egg Cups Recipe
Keto skinka och äggkoppar
Lunch
Keto Sheet Pan Sausage Recipe
Keto Sheet-Pan-korv, paprika, svamp och grönkål
Middag
Keto Ground Beef Keema Recipe
Keto Ground Beef Keema
Snack/Dessert
avocado
Avokado
Snack/Dessert
lemon bars
Citronstänger
Thu
Thursday

Total Macros

  • 0 kalorier
  • 0g Fett
  • 0g Protein
  • 0g Totalt kolhydrater
  • 0g Fiber
  • 0g Nätkolhydrater
Frukost
Crispy Keto Breakfast Cereal Recipe
Crispy Keto Breakfast Cereal + Almond Milk
Lunch
Keto Ground Beef Keema Recipe
Keto Ground Beef Keema
Middag
Pancetta Wrapped Chicken Breast Recipe
Pancetta-insvept kycklingbröst
Snack/Dessert
avocado
Avokado
Snack/Dessert
Fri
Friday

Total Macros

  • 0 kalorier
  • 0g Fett
  • 0g Protein
  • 0g Totalt kolhydrater
  • 0g Fiber
  • 0g Nätkolhydrater
Frukost
Keto Chocolate Milkshake Recipe
Keto Chocolate Milkshake
Lunch
Pancetta Wrapped Chicken Breast Recipe
Pancetta-insvept kycklingbröst
Middag
Keto Spicy Italian Sausage and Broccoli Recipe
Keto kryddig italiensk korv och broccoli
Snack/Dessert
Ham and Egg Cups Recipe
Keto skinka och äggkoppar
Snack/Dessert
Sat
Saturday

Total Macros

  • 0 kalorier
  • 0g Fett
  • 0g Protein
  • 0g Totalt kolhydrater
  • 0g Fiber
  • 0g Nätkolhydrater
Frukost
pancakes
Killer Keto Pancakes + Maple Syrup
Lunch
Keto Shrimp Louis Recipe
Keto räkor Louis
Middag
Keto Spicy Italian Sausage and Broccoli Recipe
Keto kryddig italiensk korv och broccoli
Snack/Dessert
lemon bars
Citronstänger
Snack/Dessert
Sun
Sunday

Total Macros

  • 0 kalorier
  • 0g Fett
  • 0g Protein
  • 0g Totalt kolhydrater
  • 0g Fiber
  • 0g Nätkolhydrater
Frukost
Crispy Keto Breakfast Cereal Recipe
Crispy Keto Breakfast Cereal + Almond Milk
Lunch
Keto Spicy Italian Sausage and Broccoli Recipe
Keto kryddig italiensk korv och broccoli
Middag
Shiratake Pasta Primavera Recipe
Keto Shirataki Pasta Primavera
Snack/Dessert
Ham and Egg Cups Recipe
Keto skinka och äggkoppar
Snack/Dessert
lemon bars
Citronstänger
Frukost
Crispy Keto Breakfast Cereal Recipe

Crispy Keto Breakfast Cereal + Almond Milk

1 Serving

  • 376 kalorier
  • 33g Fett
  • 11.6g Protein
  • 7.2g Totalt kolhydrater
  • 4.1g Fiber
  • 3.1g Nätkolhydrater
Lunch
3:1 Keto Greek Salad

3: 1 Taverna-stil Keto grekisk sallad

1 Serving

  • 443 kalorier
  • 41,3 g Fett
  • 9,3 g Protein
  • 11,3 g Totalt kolhydrater
  • 3,3 g Fiber
  • 8g Nätkolhydrater
Middag
Keto Creamy Chipotle Chicken Recipe

Creamy Keto Chipotle Chicken with Spinach and Lime-Cilantro ...

1 Serving

  • 523 kalorier
  • 36g Fett
  • 43g Protein
  • 9g Totalt kolhydrater
  • 3g Fiber
  • 6g Nätkolhydrater
Snack/Dessert
lemon bars

Citronstänger

1 Serving

  • 274 kalorier
  • 27g Fett
  • 5g Protein
  • 5g Totalt kolhydrater
  • 2g Fiber
  • 3g Nätkolhydrater

Monday’s Meal Plan

Macros are based on a single serving of each meal unless otherwise noted for that day.

    Frukost
    Ham and Egg Cups Recipe

    Keto skinka och äggkoppar

    2 Servings

    • 336 kalorier
    • 24g Fett
    • 26g Protein
    • 4g Totalt kolhydrater
    • 2g Fiber
    • 2g Nätkolhydrater
    Lunch
    Keto Creamy Chipotle Chicken Recipe

    Creamy Keto Chipotle Chicken with Spinach and Lime-Cilantro ...

    1 Serving

    • 523 kalorier
    • 36g Fett
    • 43g Protein
    • 9g Totalt kolhydrater
    • 3g Fiber
    • 6g Nätkolhydrater
    Middag
    Keto Sheet Pan Sausage Recipe

    Keto Sheet-Pan-korv, paprika, svamp och grönkål

    1 Serving

    • 431 kalorier
    • 36g Fett
    • 20g Protein
    • 7g Totalt kolhydrater
    • 2g Fiber
    • 5g Nätkolhydrater
    Snack/Dessert
    lemon bars

    Citronstänger

    1 Serving

    • 274 kalorier
    • 27g Fett
    • 5g Protein
    • 5g Totalt kolhydrater
    • 2g Fiber
    • 3g Nätkolhydrater

    Tuesday’s Meal Plan

    Macros are based on a single serving of each meal unless otherwise noted for that day.

      Frukost
      Ham and Egg Cups Recipe

      Keto skinka och äggkoppar

      2 Servings

      • 336 kalorier
      • 24g Fett
      • 26g Protein
      • 4g Totalt kolhydrater
      • 2g Fiber
      • 2g Nätkolhydrater
      Lunch
      Keto Sheet Pan Sausage Recipe

      Keto Sheet-Pan-korv, paprika, svamp och grönkål

      1 Serving

      • 431 kalorier
      • 36g Fett
      • 20g Protein
      • 7g Totalt kolhydrater
      • 2g Fiber
      • 5g Nätkolhydrater
      Middag
      Keto Ground Beef Keema Recipe

      Keto Ground Beef Keema

      1 Serving

      • 390 kalorier
      • 24g Fett
      • 31g Protein
      • 11g Totalt kolhydrater
      • 5g Fiber
      • 6g Nätkolhydrater
      Snack/Dessert
      avocado

      Avokado

      1 Serving

      • 120 kalorier
      • 12g Fett
      • 2g Protein
      • 6g Totalt kolhydrater
      • 6g Fiber
      • 0g Nätkolhydrater
      Snack/Dessert
      lemon bars

      Citronstänger

      1 Serving

      • 274 kalorier
      • 27g Fett
      • 5g Protein
      • 5g Totalt kolhydrater
      • 2g Fiber
      • 3g Nätkolhydrater

      Wednesday’s Meal Plan

      Macros are based on a single serving of each meal unless otherwise noted for that day.

        Frukost
        Crispy Keto Breakfast Cereal Recipe

        Crispy Keto Breakfast Cereal + Almond Milk

        1 Serving

        • 376 kalorier
        • 33g Fett
        • 11.6g Protein
        • 7.2g Totalt kolhydrater
        • 4.1g Fiber
        • 3.1g Nätkolhydrater
        Lunch
        Keto Ground Beef Keema Recipe

        Keto Ground Beef Keema

        1 Serving

        • 390 kalorier
        • 24g Fett
        • 31g Protein
        • 11g Totalt kolhydrater
        • 5g Fiber
        • 6g Nätkolhydrater
        Middag
        Pancetta Wrapped Chicken Breast Recipe

        Pancetta-insvept kycklingbröst

        1 Serving

        • 705 kalorier
        • 46g Fett
        • 58g Protein
        • 0,5 g Totalt kolhydrater
        • 0g Fiber
        • 0,5 g Nätkolhydrater
        Snack/Dessert
        avocado

        Avokado

        1 Serving

        • 120 kalorier
        • 12g Fett
        • 2g Protein
        • 6g Totalt kolhydrater
        • 6g Fiber
        • 0g Nätkolhydrater

        Thursday’s Meal Plan

        Macros are based on a single serving of each meal unless otherwise noted for that day.

          Frukost
          Keto Chocolate Milkshake Recipe

          Keto Chocolate Milkshake

          1 Serving

          • 280 kalorier
          • 25g Fett
          • 3g Protein
          • 8g Totalt kolhydrater
          • 4g Fiber
          • 4g Nätkolhydrater
          Lunch
          Pancetta Wrapped Chicken Breast Recipe

          Pancetta-insvept kycklingbröst

          1 Serving

          • 705 kalorier
          • 46g Fett
          • 58g Protein
          • 0,5 g Totalt kolhydrater
          • 0g Fiber
          • 0,5 g Nätkolhydrater
          Middag
          Keto Spicy Italian Sausage and Broccoli Recipe

          Keto kryddig italiensk korv och broccoli

          1 Serving

          • 445 kalorier
          • 38g Fett
          • 19g Protein
          • 8g Totalt kolhydrater
          • 3g Fiber
          • 5g Nätkolhydrater
          Snack/Dessert
          Ham and Egg Cups Recipe

          Keto skinka och äggkoppar

          1 Serving

          • 168 kalorier
          • 12g Fett
          • 13g Protein
          • 2g Totalt kolhydrater
          • 1g Fiber
          • 1g Nätkolhydrater

          Friday’s Meal Plan

          Macros are based on a single serving of each meal unless otherwise noted for that day.

            Frukost
            pancakes

            Killer Keto Pancakes + Maple Syrup

            1 Serving

            • 379 kalorier
            • 24g Fett
            • 18g Protein
            • 33g Totalt kolhydrater
            • 37g Fiber
            • 8g Nätkolhydrater
            Lunch
            Keto Shrimp Louis Recipe

            Keto räkor Louis

            1 Serving

            • 496 kalorier
            • 40g Fett
            • 24g Protein
            • 9g Totalt kolhydrater
            • 4g Fiber
            • 5g Nätkolhydrater
            Middag
            Keto Spicy Italian Sausage and Broccoli Recipe

            Keto kryddig italiensk korv och broccoli

            1 Serving

            • 445 kalorier
            • 38g Fett
            • 19g Protein
            • 8g Totalt kolhydrater
            • 3g Fiber
            • 5g Nätkolhydrater
            Snack/Dessert
            lemon bars

            Citronstänger

            1 Serving

            • 274 kalorier
            • 27g Fett
            • 5g Protein
            • 5g Totalt kolhydrater
            • 2g Fiber
            • 3g Nätkolhydrater

            Saturday’s Meal Plan

            Macros are based on a single serving of each meal unless otherwise noted for that day.

              Frukost
              Crispy Keto Breakfast Cereal Recipe

              Crispy Keto Breakfast Cereal + Almond Milk

              1 Serving

              • 376 kalorier
              • 33g Fett
              • 11.6g Protein
              • 7.2g Totalt kolhydrater
              • 4.1g Fiber
              • 3.1g Nätkolhydrater
              Lunch
              Keto Spicy Italian Sausage and Broccoli Recipe

              Keto kryddig italiensk korv och broccoli

              1 Serving

              • 445 kalorier
              • 38g Fett
              • 19g Protein
              • 8g Totalt kolhydrater
              • 3g Fiber
              • 5g Nätkolhydrater
              Middag
              Shiratake Pasta Primavera Recipe

              Keto Shirataki Pasta Primavera

              1 Serving

              • 267 kalorier
              • 22g Fett
              • 10g Protein
              • 7g Totalt kolhydrater
              • 2g Fiber
              • 5g Nätkolhydrater
              Snack/Dessert
              Ham and Egg Cups Recipe

              Keto skinka och äggkoppar

              1 Serving

              • 168 kalorier
              • 12g Fett
              • 13g Protein
              • 2g Totalt kolhydrater
              • 1g Fiber
              • 1g Nätkolhydrater
              Snack/Dessert
              lemon bars

              Citronstänger

              1 Serving

              • 274 kalorier
              • 27g Fett
              • 5g Protein
              • 5g Totalt kolhydrater
              • 2g Fiber
              • 3g Nätkolhydrater

              Sunday’s Meal Plan

              Macros are based on a single serving of each meal unless otherwise noted for that day.

                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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