My Easy Keto Meal Plan features five straightforward low-carb dinners plus a bonus keto-friendly dessert you can meal prep. Each recipe includes net carb counts, serving sizes, and a printable shopping list to simplify your week and keep keto on track.
Each week this meal plan is designed to remove the guesswork of a keto diet by offering five easy weeknight dinners and one bonus meal-prep treat. The bonus recipe this week is Chocolate Chip Cheesecake Bars—an easy, low-carb dessert you can bake and portion for the week. When you prepare the recipes, look for the printable recipe card in each full post that lists ingredient amounts and nutrition information, including net carbs calculated as total carbs minus fiber.
At the end of this article you’ll find a printable meal plan with space to write your own notes and weekend plans, plus a grocery list organized by category to speed up shopping. Each recipe block below also includes practical meal-prep tips so you can set aside a prep day or break work into shorter sessions during the week to keep evenings stress-free.
Bonus Recipe: Chocolate Chip Cheesecake Bars
Chocolate Chip Cheesecake Bars are a perfect make-ahead keto dessert. With a short ingredient list and about 40 minutes total time, you’ll have 12 bars that are approximately 2.4 net carbs each. Store them in the refrigerator, or individually wrap and freeze for grab-and-go snacks that keep your sweet tooth satisfied without breaking ketosis.
Monday: Sausage Broccoli Cheddar Sheet Pan
The Sausage Broccoli Cheddar Sheet Pan is done in under 30 minutes and provides about 6.6 net carbs per serving. It’s an easy, one-pan meal with minimal cleanup and plenty of broccoli for fiber and nutrients. If you prefer a steamed texture or want to cook outdoors, this can also be prepared as foil packs to cook on the grill or campfire.
Tuesday: Cheesy Chicken Enchilada Soup
Cheesy Chicken Enchilada Soup is flexible and comforting: make it in a slow cooker, Instant Pot, or on the stove. Each bowl comes in at roughly 6.3 net carbs and the leftovers are excellent for lunch. For best texture, add dairy ingredients like cream cheese or heavy cream when reheating if freezing the base in advance.
Wednesday: Cilantro Lime Shrimp & Cauliflower Rice
Cilantro Lime Shrimp with Cauliflower Rice is a bright, fast dinner ready in about 20 minutes and averaging 6 net carbs per serving. This recipe is ideal when you need a quick, flavorful option; leftovers also work well inside a low-carb tortilla or wrapped in lettuce for lunches.
Thursday: Philly Cheesesteak Lettuce Wraps
Philly Cheesesteak Lettuce Wraps are quick, satisfying, and only about 3.4 net carbs per serving. They come together in under 20 minutes, are easy to portion for meal prep, and make a convenient lunch the next day when reheated and wrapped in fresh lettuce.
Friday: Keto Tuscan Chicken & Asparagus
This one-pan Keto Tuscan Chicken and Asparagus is rich, creamy, and simple to prepare. The chicken can marinate up to 24 hours for extra flavor, and each serving contains only about 2.5 net carbs, making it a great end-of-week dinner that still feels special.
Keto Meal Prep Tips
Cheesecake Bars
Cheesecake Bars are straightforward to meal prep. You can bake the crust and prepare the cheesecake layer ahead of time, then refrigerate until ready to bake or serve. If storing longer than a couple of days, keep layers separate to prevent the crust from becoming soggy. Cooked bars freeze well up to two months; individually wrap portions to avoid freezer burn and thaw at room temperature for about an hour before eating.
Sausage Sheet Pan
The sausage and broccoli can be cooked in advance (leave out the cheese), then finished under the broiler to crisp the cheese when serving. If using foil packs for grilling, portion ingredients into packs and refrigerate up to three days; then cook when needed for a no-fuss dinner that works for varying schedules.
Enchilada Soup
This soup improves after a day, so it’s perfect for meal prep. Make it up to three days ahead and reheat covered on the stove or in a slow cooker. If freezing, omit cream ingredients and add them when reheating for the best texture. Crispy or softened strips of low-carb tortilla make an optional garnish.
Shrimp & Cauliflower Rice
Shrimp is prone to overcooking, so this dish is best made fresh. To speed things up, pre-measure spices and prep the cauliflower rice ahead of time so assembly takes just minutes.
Lettuce Wraps
Prepare the steak and vegetable filling up to three days ahead, then reheat and melt cheese over the filling before scooping into lettuce leaves. The filling also freezes well up to four months in portioned bags for long-term meal prep; combine with fresh lettuce or low-carb tortillas at mealtime.
Chicken & Asparagus
Cook this dish up to three days before serving or brown the chicken and prepare the sauce ahead, then bake when ready so the chicken doesn’t overcook. Marinate chicken from one hour up to 24 hours for best flavor, but avoid marinating longer than a day to preserve texture.
Easy Keto Meal Plan (Download Week 23)
