1 Day Ketogenic / Low Carb Meal Plan for Beginners

Ever wondered what this Ketogenic & Low Carb lifestyle is all about? How are they eating so much meat & butter but still keep losing weight so fast? Would you like to live in their shoes for a day? Have a go on what they eat in a day, everyday?

I have made a 1 day sample meal plan for you to try and have a feel of the ketogenic diet. The meal plan includes 3 meals and 2 snacks. It is good for 2 so you can share it with your partner, mate or bestie OR you can have the same meals the next day if you’re keen on saving and hate waste.

Ketogenic diet basically restricts the carbohydrate intake to less than 20 grams net carbs per day. This is to make the body undergo ketosis wherein fat is used up as the main energy source instead of carbohydrates.

LCHF diet is also carbohydrate restricted but the carb allowance per day is between 30 to 50 grams or even up to 100 grams. This diet counts total carbs (fiber+sugar) instead of net carbs (sugar only) and includes more fruits or vegetables varieties.

Both diets/lifestyle avoid sugar, sugary products, rice, grains, bread, starchy vegetables and most fruits. Both diets have high fat consumption to compensate for the carb restriction but still ensuring that your daily energy requirement is maintained.

I usually plan weekly & prepare meals from scratch as this is more economical but today I decided to use easy cook, ready-prepared and ready-cooked food from the grocery. This is because:

  • I want you to concentrate on the meals itself and not on the meal preparation.
  • I want to keep the budget low and so you wouldn’t buy more ingredients
  • I also assumed you have butter, salad dressing and that you are awesome in preparing bacon & eggs.
  • And if you like this, you may want to continue this lifestyle and then plan & cook meals from scratch too.

Your day will start with a healthy big breakfast made up of bacon & eggs with a large side of sauteed mushrooms. Lunch is a quarter roasted deli chicken with steamed broccoli.  Come dinnertime, you can have shredded roasted chicken on a bed of salad greens. For snacks, have some nuts or cheese or both.

So, here are the meal plan and the grocery list I promised you.

And before I forget, please drink lots and lots of water.

Happy shopping & enjoy your meals!


1 Day Meal Plan


  • Bacon & 2 Eggs (cooked your way)
  • Mushrooms sauteed in garlic & butter

Morning Tea/Snack

  • 1/4 cup peanuts


  • Quarter Roasted Chicken
  • Steamed Broccoli

Afternoon Tea/Snack

  • A pottle of unsweetened yoghurt or half wheel of brie/camembert


  • Quarter Roasted Chicken
  • Mixed Greens Salad with your choice of dressing

Grocery List

1 250 grams Streaky Bacon

1 dozen Eggs (good for 6 serves)

1 300 gram pack mushrooms

1 300 gram pack salad mix

1 whole roasted chicken

1 200 gram pack almonds or peanuts

1 head broccoli

1 twin pottle greek style yoghurt or 1 120g brie or camembert


NOTE: If you tried the meal plan & liked it (or not), I hope you give comments on how I can serve you better and drop in few suggestions on what kind of meal plans you want to see posted here.

2 thoughts on “1 Day Ketogenic / Low Carb Meal Plan for Beginners

    • Yes, commitment is the key. This meal plan is also good when you’re going out of town. Saves you from the hassle of choosing what to eat on the go.
      Thank you for visiting Darnell!

      Liked by 1 person

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