Keto Diet Meal Plan for Families

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Written by Bridget Nalwoga, Certified Nutritionist and medically reviewed by Abby Courtenay

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Doing the ketogenic diet alone is highly rewarding and fulfilling. However, doing it with the people you love makes it many times better.  

Eating, by nature, is a social activity. This means that we enjoy food most when we eat it with others. Keto is no different. If your family is able and willing to join you on your journey, you are in luck.

However, doing a low-carb high-fat for an entire family can be quite challenging. Coming up with meal ideas every day for your family, especially with picky eaters, is extremely tasking. 

If you are facing this problem, this guide is for you. You are going to learn how to do keto for a family and get a bonus family meal plan for a day.


What is a keto diet for families?

Keto for families is simply eating a low-carb high-fat diet with your lovely family. Whether you are a parent who wants to bring your children and spouse on your healthy eating journey or you would want to involve your sibling(s), or you are preparing food for a sports team or your roommates, you are cooking for a family. 

The same tips for feeding a family can be useful for anyone cooking for more than one person.  

Cooking for a group has to take into consideration the likes and dislikes of everyone that is eating the food. Given how different we all are, it can be quite the job to please everyone at every meal. 

Children are especially challenging to feed on any diet, let alone a highly restrictive one like keto. Speaking of children, you should not put a child or teenager on a ketogenic diet without consulting a doctor. 

Children and teenagers have very high metabolic rates that require reliable and immediate sources of energy which is mostly found in carbohydrates. 

The consequences of not doing the ketogenic diet right are also much more serious in children. Nutrient deficiencies like iron and fiber can result in life-long health conditions. Even if your doctor gives the green light on putting your children on keto, consult a registered dietitian to help you with designing an efficient meal plan. 

Keto kids’ diets are only recommended in special cases for epilepsy or other serious medical conditions, and always under close supervision by a professional.


Benefits of keto for a family

  • Weight loss. If you have a member of the family that is overweight or is looking to lose some weight, the ketogenic diet is a wonderful way to achieve that. 
  • Blood sugar control. Due to its low-carb nature, keto is an excellent way to get blood sugar under control. For those who have diabetes or prediabetes, low-carb diets can be a great way to keep their blood glucose levels down. 
  • Epilepsy. If your child suffers from seizures caused by epilepsy or other seizure-inducing conditions, consult your doctor on whether a ketogenic diet is a suitable option.
  • Cholesterol. For family members with heart or cardiovascular issues in general, following a ketogenic diet can improve heart health by increasing good cholesterol and decreasing the bad kind (mainly through weight loss).  
  • Moral support. Having the support of your family while making a change as big as changing your diet makes it so much more bearable.


Drawbacks of the keto diet for families

While the ketogenic diet can be highly rewarding especially if done with the whole family, it can also yield some negative experiences.

Practically, it can be rather tasking for some. Some of the practical challenges you may face are:

  • Picky eaters. Some family members may not be easy to please with ketogenic foods, especially those that love high carb foods like bread and pasta. 
  • Budget. While it is possible to do the ketogenic diet on a budget, it can sometimes be a challenge to fit it into a very tight budget. 
  • Time. Planning and shopping for a specific diet take more time than shopping for a regular diet. 

Beyond the practical challenges of the diet, there may be some side effects especially at the beginning of the diet. Some of these are:

  • Keto flu
  • Dehydration
  • Nutrient deficiencies
  • Constipation
  • Low energy


How to start a keto diet plan for families

Getting your family to do keto with you may be difficult in its own right, but the real challenge comes with preparing the meals to feed everyone. 

The good news is that it is not impossible to succeed on keto as a family or group. Many families around the world are eating low-carb and are loving it. 

Some of the tips that can help you enjoy your experience include:

  • Eat together as a family. Eating at the same time in the same place can bring more joy to mealtime. 
  • Pack snacks for when you are on the go. For family members who have to leave home for work or school, packing a snack can reduce the chances of eating non-keto foods. 
  • Prepare for side effects. Tell your family about the potential side effects of low-carb diets and take the necessary steps to help them through. Supplements and a slow transition are some of the ways you can reduce how severely one gets affected by side effects.
  • Keep the meals fun. A restrictive diet does not mean a boring diet. Have fun with meals by using fun low-carb high-fat foods like mayonnaise, peanut butter, and avocados.
  • Not everyone needs to go low-carb. Add extra healthy carbohydrate ingredients and snacks to low carb meals to make them suitable for the kids and non-keto family members. Good examples include fruits, starchy vegetables, wholegrains, pulses and legumes.




Foods to eat and avoid on a keto diet for a family

On the ketogenic diet, high-carb foods should be limited or eliminated from the diet. Such foods include: 

  • Bread
  • Pasta
  • Sugar and other sweeteners like honey and maple syrup
  • Grains like rice and oatmeal
  • Beans and peas
  • Starchy vegetables
  • Wheat and wheat products

On the other hand, you should include high-fat foods.  While it is important to keep your carbs low and your fats high on keto, it is also important to focus on whole unprocessed foods. 

For example, while mayo is a very ketogenic food, it should not be a staple on a ketogenic diet. Some of the best ketogenic foods are:

  • Avocado
  • Nuts and seeds like peanuts, almonds, and walnuts
  • Nut and seed butter like peanut butter and almond butter
  • Oils like olive oil, vegetable oil, and peanut oil
  • Meat like beef, chicken, turkey
  • Fish
  • Low-carb dairy products like butter and cream


Family-friendly ketogenic shopping list

While shopping for keto, you have to focus on healthy high-fat low-carb foods. The stars of your food list should be healthy fats, low-sugar fruits, and non-starchy vegetables. 

Examples of keto-friendly non-starchy vegetables are:

  • Cabbage
  • Spinach
  • Kale
  • Beet greens
  • Lettuce
  • Mushrooms
  • Eggplant

Low-sugar fruits include:

  • Tomatoes
  • Avocado
  • Strawberries
  • Watermelon
  • Cantaloupe
  • Blueberries

Healthy fats sources include:

  • Olive oil
  • Avocado
  • Nuts
  • Seeds
  • Peanut butter

Other ketogenic foods include meat, fish, eggs, plain yogurt, chicken, and seafood.


1-day sample meal plan for a keto family

Keto family meals should not be that different from individual meals. The only difference is that family meals are cooked in bulk. 

Some meals are more family-friendly than others. Family-friendly keto meals should be easy to batch make. For example, frying omelets for everyone in the family may be difficult and time-consuming. However, making a casserole in the oven is easier and requires less time. 

Below is an example of a family-friendly keto diet plan for a day.

  • Breakfast: Egg casserole 
  • Morning snack: Watermelon and Greek yogurt
  • Lunch: Shepherd's pie
  • Evening snack: Walnuts
  • Dinner: Grilled chicken breasts and green beans

Calories: 12,075 | Macros: 218.6 g net carbs, 755.4 g protein, and 679.6 g fat

BREAKFAST Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Egg casserole Egg 12 864 0 73.2 60
  Onion 1/2 cup 32 6.1 0.9 0.1
  Broccoli 3 cups 90 11 7.8 0.9
Calories Net Carbs Protein Fat            
986 17.1 g 81.9 g 61 g            
MORNING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Watermelon slices Watermelon 6 cups 272 65.4 5.4 1.2
Whole Greek yogurt Greek yogurt 1,200 g 1,164 48 108 60
Calories Net Carbs Protein Fat            
1,436 113.4 g 113.4 g 61.2 g            
LUNCH Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Keto shepherd's pie Ground beef 1.5 lb 1,667 0 117.5 128.7
  Onions 1 cup 64 12.2 1.7 0.2
  Mushrooms 1 cup 15 1.6 2.2 0.2
  Cauliflower 2 cups 54 6.4 4.1 0.6
  Cheddar cheese 1 cup 428 2.6 0 0
  Tomatoes  1 cup 77 6.5 2 0.3
  Butter 1 cup 1,630 0 0 0
Calories Net Carbs Protein Fat            
3,935 29.3 g 127.5 g 130 g            
EVENING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Walnuts Walnuts 6 cups 3,924 42 91.2 391.2
Calories Net Carbs Protein Fat            
3,924 42 g 91.2 g 391.2 g            
DINNER Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Grilled chicken breasts Chicken 6 breasts 1,650 0 335.4 33.8
Green beans  Green beans  600 g 144 16.8 6 2.4
Calories Net Carbs Protein Fat            
1,794 16.8 g 341.4 g 36.2 g            
DAILY TOTALS   12,075 cal 218.6 g net carbs 755.4 g protein 679.6 g fat




FAQs about doing the ketogenic diet for families

If you’re still in doubt about putting your family on keto, below are some answers to the questions you might have.

Unless your doctor prescribes it, kids should not follow a ketogenic diet. Some healthy snacks for kids include: fruits like watermelon and strawberries, plain yogurt and even, cheese on wholegrain crackers.

One of the most convenient recipes for families is an egg casserole bake.


  • Whole eggs
  • Diced ham
  • Shredded cheddar cheese
  • Heavy cream
  • Red bell pepper
  • Onions
  • Salt
  • Pepper


  1. Preheat your oven to 350 F
  2. Add the eggs, heavy cream, salt, and pepper into a bowl and mix until combined
  3. Stir in the ham, peppers, onions, and half of the shredded cheese
  4. Add the remaining on top
  5. Add the mixture to a greased casserole dish
  6. Bake for 25 minutes
  7. Serve hot or cold and freeze the rest

It depends on the individuals in your family. It may take some time and planning in the beginning, but it should be manageable after this.

While some children can thrive on a low-carb diet, it is not encouraged to put a child or teenager on a ketogenic diet without the advice of a doctor. Children and teenagers have very high energy requirements because they are rapidly growing.

Restricting their diet without the guidance of a qualified professional may result in nutrient deficiencies. If your child has epilepsy, the ketogenic diet is highly recommended to control the frequency of seizures. However, it still has to be done under the guidance of a doctor.

While it would be nice for everyone at home to go on keto, sometimes it is not possible. Certain people are not able to tolerate low-carb and high-fat diets. 

People with a history of the following conditions should not start a low-carb high-fat diet without permission from their doctors:

  • Kidney disease
  • High cholesterol
  • Type 1 diabetes
  • Pregnant or lactating women
  • Gallbladder disease
  • Liver disease
  • History of disordered eating
  • Children / teenagers

If you are considering keto for an overweight child, consult your doctor or pediatrician first. The guidance of a professional is required. 

Teenagers are at a delicate stage of growth in regards to body image. If teenagers are exposed to restrictions without counseling, they can develop disordered eating behavior.


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