Here is a very special 10 day keto meal and diet plan...

About Your MEAL PLAN!

Sara and Chris, the founders of KetoFirst are committed to offering you the best chance to succeed at your weight loss goals, diet and lifestyle objectives. What you eat plays a big part in whether you succeed. Plus cooking on keto is awesome fun after all!
So we have spent some time preparing a useful and healthy 10 day keto meal and diet plan. It is a healthy eating plan for those new to keto and for established followers who simply want to try new tasty recipe ideas. Your complimentary meal plan includes some of our big favorites as well as several recipes that you may not have seen before. Each recipe has a print friendly option.

I love making tasty, yummy desserts, this 10 day FREE keto meal plan includes my favorite keto dessert recipes.


Sara Louise Blagden - MWFitness

Sara Louise Blagden

The hardest part of preparing this recipe plan was deciding which of Sara's amazing recipes to include and which to leave out. It was a real hard choice.


Chris Blagden - KetoFirst

Chris Blagden

Day One

Breakfast : Yummy Granola

Sara Louise's Keto Granola Recipe

Keto granola like most similar dishes such as cereals are never going to win culinary awards for uniqueness, style or presentation. We don’t mind, just like a tin of beans or a ham sandwich; granola does what you expect it to do, no surprises here. Granola just makes for a fantastic and healthy start to the day.


Lunch : Spinach and Pecans Hamburger

keto spinach and toasted pecans hamburger

Well this is a keto hamburger recipe that you do not see so often. Let us face it if you crave a juicy hamburger then that can be hard while following keto. Help is at hand with my carefully crafted keto spinach and toasted pecans hamburger. A delicious keto burger recipe that you won’t forget in a hurry. Make sure you have a good burger grill so these look their best.


Snack : Chocolate Chip Cookies

keto chocolate chip cookies recipe

Chocolate chip cookies are often thought of as a bit of a naughty treat served up with coffee during the morning snack. Not so with my keto chocolate chip cookies recipe. Of course not all chocolate chip cookies are created equal, as when on a keto style diet you are in control of your cookie destiny but this is a very tasty daytime snack nonetheless.


Dinner : Barbecue Chicken

keto barbecue chicken

This scrumptious barbecue chicken meal will delight in every way. Flavored with my own tomato sauce recipe the tasty chicken is lightly seasoned, light and healthy. As a evening dinner this lightweight chicken dish just tastes totally delicious and sublime when paired with a light salad or even avocado but obviously you can pair it how you wish. 


Dessert (optional) : Blackberry Muffins

keto blackberry muffins

Oooh keto blackberry muffins I hear you say. A sweet treat that you might normally think is overly heavy and laden with excess carbs?

While yes there are a few carbs, this is a blackberry muffin recipe after all. On the other hand it is also my keto blackberry muffins recipe and therefore everything comes in much lighter that it might normally.

Total Carbs Day One : ​22
Total Calories Day One : 1153 (Includes dessert)

For many people following keto, a range of 20-50 grams of carbohydrate intake per day is ideal for the keto diet. Some people can go as high as 80 grams per day to stay in ketosis, but the majority should stay in the 20-50g range for best results. Each person's metabolism is different. Always consult a doctor or nutritionist for bespoke advice.


Day Two

Breakfast : Delicious Shake

keto breakfast shake

Keto breakfast shakes are filling and this one is simply delicious, mixing coconut milk and fresh avocado to deliver a swirling sensation of satisfying get up and go juice. Start the day with a spring in your step that my breakfast shake can help provide!

This delicious keto breakfast shake takes just five minutes to prepare and will take care of those early morning hunger pangs in no time at all!


Lunch : Tunisian Spicy Tuna

Spicy Tuna Keto

There is nothing fishy at all about this absolutely beautiful Keto First tuna steak recipe with a stunning Tunisian twist. A scrumptious and tasty seafood dish that is both innovative and filling making for a hearty but healthy lunch.
You can be certain that this Tunisian styled spicy tuna dish is surely the choice catch of the day.


Snack : Egg Muffins

keto egg muffins

Our egg muffins are the perfect easy make-ahead breakfast for on the go. Best of all, they are packed with protein and so convenient for busy mornings, weekend or holiday brunch! They can be made in lots of exciting varieties also.

If you have been hunting for a light, tasty and easy to prepare muffin recipe; then these keto egg muffins tick all the right boxes.


Dinner : Stuffed Mushrooms

keto stuffed mushrooms

Mushrooms add an incredible kick to any stir fry for instance such as my exciting keto beef and broccoli recipe. The best mushroom recipe of all though has to be my take on keto stuffed mushrooms. A giant tasty and super healthy mushroom filled with goodness, oh my!


Dessert (optional) : Chocolate Brownie

Perfect Keto Chocolate Brownies

When you have a sweet tooth and are looking for the definitive dessert. Or if you are just plain hungry for something sweet. Then a plate of delicious keto chocolate brownies is the sweet fix that you crave. Chocolate brownies are a tasty dessert after any main meal. Or if you prefer one can just much one of my chocolate brownies on their own at any time of the day.

Total Carbs Day Two : 39
Total Calories Day One : 1248 (Includes dessert)

For many people following keto, a range of 20-50 grams of carbohydrate intake per day is ideal for the keto diet. Some people can go as high as 80 grams per day to stay in ketosis, but the majority should stay in the 20-50g range for best results. Each person's metabolism is different. Always consult a doctor or nutritionist for bespoke advice.


Day Three

Breakfast : Pumpkin Muffins

keto pumpkin muffins

So the nights are drawing in and the evenings are undeniably darker. While you can prep and bake these keto pumpkin muffins at any time of year, they do make for a fabulous autumnal treat. You can even bake these keto pumpkin muffins for Halloween, they make great keto party snacks. 


Lunch : Broccoli and Beef

Sara Louise's Keto Beef and Broccoli

A tasty beef main meal paired with delicious broccoli, how can you seriously and resist such a healthy dish? This beef main course consists of sliced beef mixed with fresh broccoli. The mix is flavored with onion, garlic and ginger. Sometimes sliced beef also is labeled as pepper steak but either will suffice. Grab yourself a decent wok and this dish is ready to start work.


Snack : Salmon and Feta Quiche

keto salmon quiche

A delicious smoked salmon and feta chees quiche. You can have this snack dish as a main also. Yet we find that just munching on a slice during late afternoon is extremely satisfying. If salmon is not your thing then substitute with another keto friendly ingredient. Either way this yummy quiche is a great way to fill a gap before dinner.


Dinner : Ground Beef Empanadas

Keto Ground Beef Empanadas

Have you ever wondered just how to make delicious, tasty low carb keto ground beef empanadas? Well now the method is here for me to share with you. In fact these tender ground beef empanadas are made with a ketogenic friendly and low carb fathead dough then filled with juicy minced beef that you will not fail but to enjoy.


Dessert (optional) : Caramel Truffles

keto salted caramel truffles

If you have a sweet tooth and are craving an urgent fix then do try baking these delicious keto salted caramel truffles. As these scrumptious truffles could be just the low carb snack or tasty keto dessert that you have been looking for. They only take 20 minutes to prepare as well.

Total Carbs Day Three : 2​3
Total Calories Day One : 1211 (Includes dessert)

For many people following keto, a range of 20-50 grams of carbohydrate intake per day is ideal for the keto diet. Some people can go as high as 80 grams per day to stay in ketosis, but the majority should stay in the 20-50g range for best results. Each person's metabolism is different. Always consult a doctor or nutritionist for bespoke advice.


Day Four

Breakfast : Sara's Famous Pancakes

keto pancakes

Love light, fluffy pancakes but hate all the carbs? With my keto pancakes recipe, the carbs are reduced and they feel so light and tasty. In fact these almond flour pancakes take breakfast or dessert to the next level. My keto pancakes are low carb, gluten-free, and over-the-top tasty sweet treats.


Lunch : Tuna Casserole

Sara Louise's Keto Tuna Casserole With A Mediterranean Sauce

Let me introduce my keto tuna casserole recipe to you all. Ohh tuna I hear you say, well tuna is one of those seafood dishes that can end up rather bland all too easily. I mean we have all tried dull old tuna steaks right?

The secret of course with a tuna dish is in our ability to turn bland into exciting. Even the staple tuna steak can be turned into an incredible dish if some imagination is applied!


Snack : Coconut Macaroons

Keto Coconut Macaroons

Keto coconut macaroons are almost as I remember those regular yummy macaroons from way back in my early childhood. Back then I knew coconut macaroons as a small sweet and very snackable soft coconut treat that I simply cannot resist returning to even all these years later. Plus now the recipe is much healthier than it was when I was younger.


Dinner : Rack of Lamb

Keto Rack Of Lamb

A rack of lamb cooked just right can be delicious but it can also prove to be a fairly fatty and stringy meat if you do not source the highest quality rack or cuts of meat. Of course here we aim to make our keto styled rack of lamb exactly right for you which is why I think you will find my rack of lamb recipe so comparatively light and satisfying as a main meal! The lamb rack is flavored with pepper flakes and is ever so juicy and tasty.


Dessert (optional) : Keto Cheesecake

The greatest keto cheesecake recipe

Looking for great, tasty but healthy keto cheesecakes? Well this keto cheesecake recipe that Sara has rustled up could be just what you are looking for, we all know that delicious keto style cheesecakes are all the rage right now. However producing a keto cheesecake recipe that is keto or keto friendly is not as easy as some would have you believe.

Total Carbs Day Four : 30
Total Calories Day One : 1772 (Includes dessert)

For many people following keto, a range of 20-50 grams of carbohydrate intake per day is ideal for the keto diet. Some people can go as high as 80 grams per day to stay in ketosis, but the majority should stay in the 20-50g range for best results. Each person's metabolism is different. Always consult a doctor or nutritionist for bespoke advice.


Our hands down favorite pressure cooker is the Instant Pot Duo 6-Quart. Your breakfasts, lunches, snacks and dinners will come alive. Sara and I use ours every single week, right now we recommend that anyone looking for a new model should do the same. The best balance of cost versus performance, under $100.

Our Pick: Instant Pot Duo 6 Quart
Sale
Instant Pot Duo 6-Quart
One of the best value for money and most affordable electric cookers we tried is a real versatile time saver in your kitchen.


Day Five

Breakfast : Spanish Omelette

Sara Louise's Spanish Omelette Keto recipe

This tasty keto Spanish omelette idea is one keto breakfast suggestion that will have most of you drooling with anticipation; lovingly prepared by Sara, this is her take on the reliable Spanish omelette. Of course we all know that omelettes make for a great tasty breakfast.


Lunch : Super Burgers

Sara Louise's Keto Super Burgers

My keto super burgers fly fast and hard in the face of unhealthy fast food! How often are we near a fast food restaurant or watching the television as a distracting burger pops up? Then we realize that we can't have it due to watching our weight? Well these magnificent super burgers turn the tables on that as you shall see.


Snack : Pumpkin Cheesecake Bars

Keto Pumpkin Cheesecake Bars

My keto pumpkin cheesecake bars are ideal for satisfying an urgent craving or for dishing out at parties. Of course when Halloween does come around they go down a real treat here also. I just think it is a spooky shame to only bake these keto pumpkin cheesecake bars once a year don’t you everybody?


Dinner : Speed Chilli

Sara Louise's Keto Speed Chili

It is easy to grasp why so many people love a chilli main meal. Keto speed chilli is even better since this main meal chilli recipe is tasty, smells great and is loads healthier than many regular chilli recipes out there.

So if you are following the keto lifestyle and are looking for some easy to prepare, super tasty meals such as this; then you are in absolutely the right place. I hope that my keto speed chilli recipe will tick all the right boxes for you. 


Dessert (optional) : Mexican Choc Pie

mexican vegan chocolate pie

A creamy keto Mexican vegan chocolate pie with a Mexican theme that is ever so fun and easy to prepare. A simple but delicious chocolate pie recipe from Sara Louise’s Keto first Kitchen. This is just the perfect pie recipe for those who are extremely conscious with their Keto diet and want to add in some uniquely Mexican flair and flavor to their creative cooking.

Total Carbs Day Five : 41
Total Calories Day One : 1354 (Includes dessert)

For many people following keto, a range of 20-50 grams of carbohydrate intake per day is ideal for the keto diet. Some people can go as high as 80 grams per day to stay in ketosis, but the majority should stay in the 20-50g range for best results. Each person's metabolism is different. Always consult a doctor or nutritionist for bespoke advice.


Day Six

Breakfast : Salami and Grilled Onion

Sara Louise's Keto Skillet Salami & Grilled Onion Sunny Side Up Eggs

What, a Keto Skillet Salami & Grilled Onion Sunny Side Up Eggs? When it comes to mouth watering breakfasts; these early morning risers benefit those with a true artistic and creative streak. Since you surely cannot get much more creative than a heartwarming breakfast mix of keto skillet salami, tasty grilled onions and eggs facing the sun, just delicious at every count and one to pin to the top of the recipe book!


Lunch : Low Carb Meatloaf

We often think of meatloaf recipes as stodgy, high carb and generally unhealthy types of dinner recipes. The problem with meatloaf is that it is such a deliciously tasty dish and hard to refuse. So I had to rework my favorite meatloaf recipe for a low carb keto audience.


Snack : Cinnamon Roll Cakes

keto cinnamon roll cakes

Cinnamon roll cakes are such a popular choice here at KetoFirst with so many requests that I cannot keep up. The great thing about these cinnamon pastries is that there are so many ways to be creative with your low carb baking. These rolled cinnamon cakes make for a divine late afternoon snack or post meal dessert, you decide how you want to eat them and when.


Dinner : Chicken and Herbed Stuffing

keto chicken filled with herbed stuffing

Ooh this keto chicken filled with herbed stuffing is literally stuffed with tasty goodness. Chicken of course is naturally a light, white meat that is a firm favorite for all sorts of occasions. From the lowly chicken sandwich. All the way up to more ambitious chicken recipes such as my keto southern fried chicken steak.


Dessert (optional) : Pumpkin Choc Chip

Keto Pumpkin Nut Chocolate Chip Cake

Ever thought of baking a keto pumpkin nut chocolate chip cake ? Well these keto pumpkin nut choc chip cakes are simply scrumptious any time of year but even more so at Halloween. My keto pumpkin nut chocolate chip cake recipe is a firm favorite in my household as the nights draw in at the end of summer.

Total Carbs Day Six : 46
Total Calories Day One : 1576 (Includes dessert)

For many people following keto, a range of 20-50 grams of carbohydrate intake per day is ideal for the keto diet. Some people can go as high as 80 grams per day to stay in ketosis, but the majority should stay in the 20-50g range for best results. Each person's metabolism is different. Always consult a doctor or nutritionist for bespoke advice.


Day Seven

Breakfast : Blueberry Pancakes

keto blueberry pancake

Now it has to be said that starting the day with a fruit breakfast is not always my top choice. However add in a keto blueberry pancake mix and I am completely sold. My keto blueberry pancake recipe is a complete breeze to make, the prep time is not much more than five minutes.


Lunch : Lemon Fillet of Fish

keto creamy lemon filet of fish

This Keto creamy lemon fillet Of fish is just so fresh and filling yet absolutely light on everything else. You will feel full and your hunger cravings satisfied yet without feeling bloated and lethargic after trying out my keto creamy lemon fillet fish recipe.


Snack : Almond Cookies

keto almond cookies

These almond cookies are just so snackable that you could easily eat far more of these tasty almond cookies than you really ought to. We are not trying to over tempt you though. Just saying that you could well fall in love with this low carb almond cookie recipe. Eat these cookies as a daytime snack or after a main meal, the choice is yours.


Dinner : Beef Zo Mein

Keto Korean Beef Zo Mein keto recipe

Hello beef lovers, you will find that this recipe for keto Korean Ground Beef is an absolute winner on all fronts and especially at lunchtime. Not only is this Keto Korean Beef Zo Mein recipe totally delicious, it’s also low carb, paleo also and cooks in about 15 minutes from start to finish! Everybody wins with this fabulously yummy Korean beef recipe.


Dessert (optional) : Blueberry Cake

keto blueberry cake

So many cakes leave you feeling weighed down and bloated, even keto cake recipes are guilty of this. Not so with my moist keto blueberry cake. This is one keto blueberry cake recipe that I am certain you will all fall in love with and have incredible fun preparing and baking in your kitchen.

Total Carbs Day Seven : 34
Total Calories Day One : 1327 (Includes dessert)

For many people following keto, a range of 20-50 grams of carbohydrate intake per day is ideal for the keto diet. Some people can go as high as 80 grams per day to stay in ketosis, but the majority should stay in the 20-50g range for best results. Each person's metabolism is different. Always consult a doctor or nutritionist for bespoke advice.


Day Eight

Breakfast : Mixed Tomato Omelette

Keto Mushroom And Tomato Omelette

These breakfast omelettes can really fill you up but this interpretation of the classic keto mushroom and tomato Omelette recipe is on the lighter side of all of my breakfast snacks so you won’t feel weighed down all later on in the morning which is probably a good thing as you have lunch to plan for.


Lunch : Zucchini Soup

Sara Louise's Keto Zucchini Soup

Soup recipes should be simple and this keto zucchini soup recipe is no different. However homemade soups are always the best in my opinion and I believe that this keto zucchini soup is no exception to that rule, my recipe is super tasty and healthy as you shall see. Just like my instant chicken soup it comes together very quickly indeed. This soup is just so yummy and lightweight!


Snack : Lush Chocolate Shake

Keto Chocolate Milkshake

You certainly can enjoy lush, healthy chocolate milkshakes while following keto or paleo eating plans. This keto chocolate milkshake recipe is an old time favorite that I rustled up. So that you could make you own homemade keto shakes in the sanctuary of your own kitchen. Not only is this keto chocolate milkshake incredibly filling and tasty, it is made from some very low carb ingredients indeed.


Dinner : Spaghetti and Meatballs

keto spaghetti and meatballs recipe

Yes it is true, just like beans on toast and morning pancakes the most simple keto recipes are often the ones that we return to over and over again. Staple favorites such as my keto spaghetti and meatballs recipe for instance. These are dishes that we often first sampled when children. Over the years they remain firm recipe choices every time we desire some comfort food.


Dessert (optional) : Sara's Choc Cake

keto chocolate cake

This keto chocolate cake recipe that Sara has rustled up could be just what you are looking for, Sara says that with her chocolate cake recipe you really can have your cake and eat it. This keto chocolate is super light, yes it does have some carbs but it is a chocolate cake after all. You will have great fun preparing and baking this cake and will wait with baited breath as you offer it to your guests.

Total Carbs Day Eight : 36
Total Calories Day One : 881 (Includes dessert)

For many people following keto, a range of 20-50 grams of carbohydrate intake per day is ideal for the keto diet. Some people can go as high as 80 grams per day to stay in ketosis, but the majority should stay in the 20-50g range for best results. Each person's metabolism is different. Always consult a doctor or nutritionist for bespoke advice.


Day Nine

Breakfast : Veggie Pancakes

keto vegetable pancakes

keto vegetable pancakes

These keto vegetable pancakes are an extraordinary breakfast recipe and I recommend you try them even if you love your meat dishes since they are so light, tasty and yummy you can’t go wrong with these veggie pancakes.

You will discover that these  keto vegetable pancakes come together in a little under 15 minutes, so this is a great idea if you are in a bit of a rush or have some time to kill in the early hours.


Lunch : Nicoise Salad

low carb keto Nicoise salad

Who doesn’t love a Nicoise salad, a beautiful, lightweight lunchtime salad of tuna, roasted potatoes, green beans, eggs, and vinaigrette dressing. This classic french dish makes a lovely lunch any day of the week, but it needs some work to make it low carb and truly keto or a bit more modern depending on your point of view. To that end here is my Keto Salad Nicoise recipe.


Snack : Lamb Koftas and Garlic Dip

Pan Grilled Lamb Kofta & Garlic Sauce

Ok it is true you could also nosh on these pan grilled lamb koftas and garlic sauce as a main but its the fact they just look so pick me up and eat me. We think they are a great snack to fill a mid afternoon gap. The best way for you tor agree is to warm your oven and see if these lamb koftas and garlic tick all your boxes.


Dinner : Sweet and Sour Chicken

keto sweet and sour chicken

Ahh delicious keto sweet and sour chicken, so easy to prepare yet so, so healthy and tasty. This dish makes for a super main meal idea. All you need is a decent wok and your stir fry of choice and some yummy diced chicken pieces. Armed with all this my sweet and sour chicken recipe is good to go, yummy!


Dessert (optional) : Spice Cake

keto spice cake

The great thing about keto spice cakes is that there are so many possible variations and ways to both prepare and cook them. Of course this is a cake so there are a few carbs but being keto friendly I have gone to some lengths to keep the wellness and taste of this incredible cake fully intact.

Total Carbs Day Nine : 34
Total Calories Day One : 1333 (Includes dessert)

For many people following keto, a range of 20-50 grams of carbohydrate intake per day is ideal for the keto diet. Some people can go as high as 80 grams per day to stay in ketosis, but the majority should stay in the 20-50g range for best results. Each person's metabolism is different. Always consult a doctor or nutritionist for bespoke advice.


Day Ten

Breakfast : Pizza Omelette

Sara Louise's Keto Pizza Omelette

This keto pizza omelette is easily my new low-carb favourite for the time being. (That is until I have another new favourite pizza). By using the much lighter omelette mix instead of wheat based pizza dough. I am making the switch to consuming high protein and leaving the carbs on the table. The great thing about this recipe is that you can just much a quick slice and go, it is almost a snack!


Lunch : Instant Chicken Soup

Keto Instant Chicken Soup

You won’t go too far wrong with keto instant chicken soup. A chicken soup is just one of those staple dishes that people love, adore and keep going back to time and time again. My keto instant chicken soup recipe is one such variety of this popular light meal. The reasons are simple, chicken soup is just plain easy to make, delicious in all of it’s varieties and most people like it all over the world.


Snack : Thai Chicken Satay Bites

keto chicken satay bites

These Thai inspired chicken peanut satay bites just jump off the plate at you. Mouthwatering chicken pieces and satay sauce. Cook a large plate of these chicken satay snacks and you have the ultimate nibble on the go food. Not only that these chicken satay bites make great party food if you are hosting and trying to stay keto.


Dinner : Turkey Zucchini Burgers

Keto Turkey Zucchini Burgers

You see like most things in life, the tastiest and most filling tend to be bad for you. These keto turkey zucchini burgers address that unfortunate problem in a delightfully healthy way. Plus like most burgers they are quick to prepare but won’t leave you feeling bloated and weighed down after.


Dessert (optional) : Pecan Pie

Keto Pecan Pie

My keto pecan pie recipe will I hope enthral you in every way. In my past, special occasions like Sunday lunches or holiday time was a period reserved for close family and friends, while overeating and tasting new foods like pecan pie that I probably shouldn’t.

Total Carbs Day Ten : 43
Total Calories Day One : 1290 (Includes dessert)

For many people following keto, a range of 20-50 grams of carbohydrate intake per day is ideal for the keto diet. Some people can go as high as 80 grams per day to stay in ketosis, but the majority should stay in the 20-50g range for best results. Each person's metabolism is different. Always consult a doctor or nutritionist for bespoke advice.


If you are willing to splash a bit more cash, the Instant Pot Duo 6-Quart is like a much shinier and bigger sister, the Instant Pot Ultra 6-Quart is so much better. It has way more features than most electric multi-cookers. Your keto recipes will taste amazing with either model but this has lots of cool extra features.

Upgrade Pick: Instant Pot Ultra 6 Quart
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Instant Pot Ultra 6-Quart
This upgraded Instant Pot model allows total control over temperature and time, including low-temperature cooking.

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Disclaimer: KetoFirst does not provide medical advice, always consult your doctor or dietician.