3 day FREE Keto Meal Plan for Beginner with Macros and Recipes

This post contains affiliate links, and we may receive a small commission if you purchase through our site.

If you stumbled up this page and you are new to the low-carb diet concepts, I find it useful to get you through the basics of a keto diet before going straight to the 3-day meal plan that I prepared!

What is a Ketogenic Diet?

what is the keto diet foods to eat

A well-formulated ketogenic diet consists of eating healthy high-fat foods, moderate protein to your needs, and stay as low carb as possible (usually under 20g carbs).

A standard diet is usually high in carbs, and your body uses glucose as a primary source of energy.

If you want to learn more about the keto way of eating, read our complete keto diet beginner guide.

What is Ketosis?

optimal ketosis levels

By lowering the carb intake, the body enters a metabolic state called ketosis where your primary source of energy changes for glucose to ketones.

Ketones themselves are produced when the body burns fat, and they’re primarily used as an alternative fuel source when glucose isn’t available.

Ketones are actually the preferred fuel source for the muscles, heart, liver, and brain. These vital organs do not handle carbohydrates very well; in fact, they become damaged when we consume too many carbs.

What are the benefits of the keto diet?

  • Natural hunger and appetite control
  • Effortless weight loss and maintenance
  • Lower inflammation levels
  • Optimized cognitive function and improved memory
  • Decreased anxiety and mood swings

What are macros?

macros keto diet

There are three major macronutrients ( ‘macros’) that the human body needs to function properly: carbohydrates, protein, and fats.

  • In carbohydrates, there are 4 calories per gram
  • In proteins, there are 4 calories per gram
  • And in lipids, there are 9 calories per gram

The macronutrient makeup of a keto diet is:

  1. 70 to 80% fat
  2. 20 to 55% protein
  3. 5 to 10% carbohydrate

What is keto-flu?

Keto-flu usually happens at the beginning of a keto diet and your body doesn’t know to use fat for fuel.

Most common symptoms of the ‘keto-flu’ or the ‘induction flu’:

  • headaches
  • nausea
  • upset stomach
  • lack of mental clarity (brain fog)
  • sleepiness
  • fatigue
  • diarrhea
  • low energy levels

I have a recipe that instantly relieves all the keto-flu symptoms here.

Make sure you include lots of foods high in electrolytes like fresh spinach, bone broth, pickles.

The most important

Special products I recommend having in your house before starting a keto meal plan!


The keto menu includes 3 meals and an optional keto snack.

Keto Meal Plan Day 1

  • Breakfast: Crustless Bacon & Cheddar Quiche
  • Lunch: BLT Chicken Salad
  • Dinner: Pork Chops Alfredo
  • Optional Snacks: 2 string cheese + 1 slice of bacon or 1/2 avocado with Himalayan salt or 2-3 small pickles
  • Dessert: 1 square sugar-free dark chocolate or a fat bomb!

Keto Meal Plan Day 2

  • Breakfast: Simple Bacon Egg Omelette
  • Lunch: Crustless Bacon & Cheddar Quiche
  • Dinner: 2 Roasted Chicken Thigh with skin on 2 cups baby spinach
  • Optional Snacks: 2 string cheese + 1 slice of bacon or 1/2 avocado with Himalayan salt or 2-3 small pickles
  • Dessert: 1 square sugar-free dark chocolate or a fat bomb!

Keto Meal Plan Day 3

  • Breakfast: Cream cheese pancakes with sugar-free syrup
  • Lunch: Fast Salad
  • Dinner: Grilled Salmon with 1 cup green beans cooked in 1 tbsp butter
  • Optional Snacks: 2 string cheese + 1 slice of bacon or 1/2 avocado with Himalayan salt or 2-3 small pickles
  • Dessert: 1 square sugar-free dark chocolate or a fat bomb!

For the detailed meal plan with macros and all the keto recipes click the link below and download the file. We also included a goal tracker at the end of the file to help you maximize your results.


keto for accelerated fat loss banner

If you liked this meal plan, you will love my Accelerated Keto Program that comes with many benefits. Meal plan overview, weekly shopping lists, easy yet delicious recipes, macronutrients calculated for accelerated fat loss, a full start-up guide, and free life coaching and guidance from me in the Facebook group.

Let me know what are your results after following my free 3-day classic keto fat loss meal plan.



The full recipe is in the recipe card below. Readers that love this aslo made these recipes:


Ioana is a food and travel lover. Her greatest passion is developing mouthwatering recipes that are comforting, easy to make, and budget friendly! She firmly believes that cooking should be fun! About me...

Leave a Question, comment or review!

Your email address will not be published.

Required fields are marked *

About me

Hello! My name is Ioana Borcea, and I'm here to provide you with mouthwatering recipes. This blog is all about sharing my favorite tested easy to make, delicious low-carb & keto, nutrient-dense recipes.

Connect with us on Social Media

Do not use the contents of this website as medical or nutrition advice. This website is only intended for informational and educational purpose.

LowCarbSpark.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.

Copyright © 2015-2023 LowCarbSpark. All Rights Reserved.