Keto Meal Plan & Grocery List

Keto Meal Plan (4 Weeks)

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This meal plan is available on this page for free (or you can purchase the eBook for ease of use). 

  • 4 complete weeks of all your main meals (breakfast, lunch, and dinner) planned out for you.
  • Full grocery lists.
  • The daily plans are organized in a way that keeps you close to 70-80% fats, 15-20% proteins, and approximately 5% carbs per day. 
  • This plan is excellent for families, individuals and couples too!

To view an extensive overview of the Keto Diet click:

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Nutritional Ketosis requires a specific guideline in relation to the exact percentages of macronutrients (fat, protein, and carbohydrates) consumed. It can be overwhelming at times, whether you’re new to a low-carb lifestyle or a seasoned pro, to have to track what you eat all the time, plans meals, and prepare everything you eat. Going out to eat on a whim isn’t as easily accomplished on the keto diet.

This meal plan will make your life easier. 

Quick Guide for this Keto Meal Plan

This Keto meal plan is available for free on this page and includes most of the recipes, 4 weekly meal plans, and grocery lists.

Everything you need to feed a family of 4 with no planning. We’ve done the legwork for you.

Want an easy-to-print option that includes everything (including all 60+ recipes)? We have a beautiful PDF available for $18.99 (50% Off Today = $9.49).

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Tips on how to prep food in advance are included to make sure you’re making the most of your time in the kitchen.

The Meal Plan includes enough for leftovers so you can eat more and cook less each day.

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Keto Meal Plan & Grocery Lists (Full Outline)

This meal plan has everything you need (a complete calendar of all meals for 4 entire weeks, grocery lists, prep tips, and clean keto recipes), and nothing you don’t (grains, soy, legumes, and sugars). It’s perfect for a family of 4 and easily cut in half for 1 or 2 adults with extra leftovers. Need to feed a huge crew? Simply double it to suit your needs.

Check out the free version of this meal plan below. If you need a simple yet beautiful printable version of this 4-Week Keto Meal Plan, perfect for taking with you to the store or keeping on your kitchen counter as a quick reference guide, we’ve got it available for you for $18.99 (50% Off Right Now – Today: $9.49).

Macros are included on each and every recipe
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This meal plan does include dairy which is not easily substituted in many recipes, so please keep that in mind if you need to cook for anyone with a dairy-intolerance.

Meal Plan (Week One)

Crispy Bacon Broccoli
Low-Carb Breakfast Sandwiches
Chicken Bone Broth
Cheddar Garlic Biscuits
Taco Salad

While the entire meal plan and grocery list are completely listed, there are a few recipes each week that are not on this website and are only accessible in the printable meal plan itself. All recipes available for free on the website are linked in each weekly meal plan below.

Get the Keto Meal Plan eBook

 BreakfastLunchDinner
Day 1Low-Carb Breakfast SandwichesBacon Egg Salad Lettuce WrapsRoasted Chicken; Asparagus; and Hollandaise Sauce
Day 2Crustless Bacon Broccoli Quiche; GuacamoleChicken Bone Broth with Chicken Pieces; Avocado Capreses SaladTaco Salad; Ranch Dressing
Day 3Egg Drop Soup; AvocadoLeftover Taco Salad; Ranch DressingEasy Pan-Fried Chicken Tenders; Ranch Dressing; Mixed Greens Salad; Cheddar Garlic Biscuits
Day 4Crustless Bacon Broccoli Quiche (2 slices); GuacamoleHouse Salad with Chicken; Ranch DressingStuffed Peppers; Ranch Dressing
Day 5Low-Carb Breakfast SandwichesLeftover Stuffed Peppers; Ranch DressingCheesy Chicken Broccoli Casserole
Day 6Chicken Bone Broth; AvocadoLeftover Cheesy Chicken Broccoli CasseroleCheeseburger Sloppy Joes; Cheddar Garlic Biscuits; Crispy Bacon Broccoli
Day 7Chicken Bone Broth with Chicken Pieces; Leftover Crispy Bacon Broccoli; AvocadoLeftover Cheeseburger Sloppy Joes; Leftover Cheddar Garlic BiscuitsChicken-Veggie Bake; Ranch Dressing

Keto Meal Plan (Week 1)

Meal Planning Prep Tips

  • Make all 4 Roasted Chickens at the same time at the beginning of the week (either during dinner for Day 1 or in advance before the week starts). This will give you the chicken meat you need for meals on Days 1, 2, 4, 5, 6, & 7, as well as part of Week 2.
  • Using the carcasses from the 4 roasted chickens, make 4 batches of bone broth to give you enough broth to get through Weeks 1 & 2.
  • If you have extra chicken wings, legs, or thighs after Day 1 Dinner, remove the skin and shred the meat from the bones. Use these chicken meat pieces in your broth throughout the week. The cooked breasts will be used in the Cheesy Chicken Casserole and salads for the week.
  • Hard boil & peel eggs at the beginning of the week. Store in an airtight container or bag in the fridge.
  • Before the week starts, make a full batch of Low-Carb Breakfast Sandwiches. You will only use about half this week, so freeze the rest for Week 4.
  • Make both Crustless Quiches at the same time. These can be made and refrigerated up to a week in advance, or make up to 6 months in advance and freeze. If freezing, cut into individual slices for faster reheating in the morning.
  • The Cheesy Chicken Broccoli Casserole can be made in advance. Freeze up to 6 months or refrigerate up to 1 week in advance.
  • Save all bacon fat each and every time you make bacon. Bacon fat is needed for some recipes, but is also just a good habit to get into because it’s excellent for cooking veggies in.
  • Make the Paleo Lime Mayo at the beginning of the week. It expires when your eggs do.
  • Make a double batch of Ranch Dressing at the beginning of the week to have ready to go when you need it.
  • Wash and cut all produce at the beginning of the week.
  • Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need.
  • Prepare lunches from leftovers the night before so you can just grab it and go the next day.

Keto Grocery List (Week 1)

Please note that this grocery list is for a family of 4. We eat a lot of eggs and avocados, that is not a typo. If you will not be feeding a family of 4, adjust the recipes and grocery list accordingly. Also, this Grocery List doesn’t include any snacks or extra treats since they’re not included in the Meal Plan. Add some extra food to account for your own snacks, if desired.

PRODUCE

  • 7 Yellow Onions
  • 1 Red Onion
  • 3 bulbs Garlic
  • 18 Avocados
  • 2 Limes
  • 1 Lemon
  • 2 Jalapeños
  • 5 Bell Peppers
  • 6 Plum Tomatoes
  • 20 Cherry Tomatoes
  • 4 Cucumbers
  • 1 bunch Asparagus
  • 12-16 stems Fresh Thyme, Rosemary, & Sage (mixed)
  • 1/4 cup Fresh Basil Leaves
  • 5 heads Romaine Lettuce
  • 1 pkg Mixed Salad Greens
  • 1 head Iceberg Lettuce
  • 1 head Cauliflower
  • 4 medium heads Broccoli

 

REFRIGERATED

  • 4 cups Butter
  • 4 pints Heavy Cream
  • 4 dozen Eggs
  • 42 oz Sharp Cheddar
  • 2/3 cup Sour Cream
  • 4 oz Cream Cheese
  • 1/2 cup Fresh Mozzarella
  • 3/4 cup Parmesan Cheese (fresh, not shelf-stable)

MEAT

  • 3 lb Pork Sausage (like Jimmy Dean)
  • 5 lbs Thick-Cut Bacon
  • 4 Whole Chickens
  • 5.5 lb Ground Beef
  • 12 Chicken Tenders

 

HERBS / SPICES

Meal Plan (Week Two)

Creamy Scrambled Eggs
Cobb Salad
Beefy Ratatouille
Short Rib Scramblers
Braised Short Ribs

While the entire meal plan and grocery list are completely listed, there are a few basic recipes that are not on this website and are only accessible in the printable meal plan itself. All recipes available for free on the website are linked in each weekly meal plan below.

Get the Keto Meal Plan eBook

 BreakfastLunchDinner
Day 8Egg Drop Soup; AvocadoLeftover Chicken-Veggie BakeBraised Short Ribs; CauliMash; Creamy Bacon Brussels Sprouts Salad
Day 9Short Rib ScramblersBLT SaladItalian Meatballs; Cheddar Garlic Biscuits; Caesar Salad (no chicken)
Day 10Chicken Bone Broth; AvocadoLeftover Italian Meatballs; Leftover Caesar SaladDeconstructed Egg Rolls
Day 11Scrambler JarsLeftover Deconstructed Egg RollsBeefy Ratatouille
Day 12Chicken Bone Broth; AvocadoLeftover Beefy RatatouilleInstant Pot Pulled Pork; Guacamole; White BBQ Sauce; Mixed Greens Salad; Avo/ACV Dressing
Day 13Creamy Scrambled Eggs; Breakfast Sausage Patties; GuacamoleEgg Salad Lettuce WrapTaco Casserole
Day 14Leftover Taco CasseroleCobb Salad; Blue Cheese DressingZuppa Toscana; Caesar Salad (no chicken)

Keto Meal Plan (Week 2)

Meal Planning Prep Tips

  • Hard boil & peel eggs at the beginning of the week. Store in an airtight container or bag in the fridge.
  • There is no chicken in the Grocery List for this week because you should have some extra leftover from the Roasted Chicken last week.
  • Make a full batch of the Scrambler Jars and refrigerate them in advance. The full batch will give you enough for Day 11 and Day 16 (in Week 3).
  • Prepare meatballs in advance (minus cooking them) so you can just remove them from the fridge and cook without the extra dinner-time prep work.
  • Make the Paleo Lime Mayo at the beginning of the week. It expires when your eggs do.
  • Make Ketchup at the beginning of the week so it’s ready when you need it.
  • Save all bacon fat each and every time you make bacon. Bacon fat is needed for some recipes, but is also just a good habit to get into because it’s excellent for cooking veggies in.
  • Make Caesar and Blue Cheese Dressing early in the week so it’s ready when you need it.
  • Wash and cut all produce at the beginning of the week.
  • Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need.
  • Prepare lunches from leftovers the night before so you can just grab it and go the next day.

Keto Grocery List (Week 2)

Please note that this grocery list is for a family of 4. We eat a lot of eggs and avocados, that is not a typo. If you will not be feeding a family of 4, adjust the recipes and grocery list accordingly. Also, this Grocery List doesn’t include any snacks or extra treats since they’re not included in the Meal Plan. Add some extra food to account for your own snacks, if desired.

PRODUCE

  • 8 Yellow Onions
  • 4 Red Onions
  • 2 heads Garlic
  • 1 bunch Green Onions
  • 1 Tbsp Chives
  • 18 Avocados
  • 5 Lemons
  • 2 Limes
  • 4 Bell Peppers
  • 2 Jalapeño Pepper
  • 1 Cucumber
  • 36 Cherry Tomatoes
  • 8 Plum Tomatoes
  • 2 Carrots
  • 2 sm or 1 lg Eggplant (3 cups)
  • 2 small Zucchini
  • 1 stalk Celery
  • 2 heads Cauliflower
  • 1/2 lb Brussels Sprouts
  • 13 cups Baby Spinach
  • 5 heads Romaine Lettuce
  • 1.5 lbs Coleslaw Mix
  • 1 pkg Mixed Salad Greens

 

MEAT

  • 2 lbs Beef Short Ribs
  • 2 lbs Thick-Cut Bacon
  • 2 Chicken Breasts (unless you have some leftover from last week)
  • 5 lb Ground Beef
  • 8 lb Ground Pork
  • 3 lbs Pork Shoulder

REFRIGERATED

  • 4 dozen Eggs
  • 2 cups  Butter
  • 2.5 cups Heavy Cream
  • 2.75 cup Grated Parmesan
  • 3/4 cup Sour Cream
  • 18 oz Cheddar Cheese
  • 2 oz Blue Cheese Crumbles
  • 8 oz Cream Cheese

 

HERBS / SPICES

GROCERY

Meal Plan (Week Three)

Broccoli Cheddar Soup
Italian Sub Roll-Ups
Bacon Blue Cheese Burgers
Chicken Bacon Artichoke Pizza
Mini Meatloaves

While the entire meal plan and grocery list are completely listed, there are a few basic recipes that are not on this website and are only accessible in the printable meal plan itself. All recipes available for free on the website are linked in each weekly meal plan below.

Get the Keto Meal Plan eBook

 BreakfastLunchDinner
Day 15Chicken Bone Broth; AvocadoLeftover Zuppa Toscana; Leftover Caesar SaladParmesan Crusted Cod; Lemon Parmesan Broccoli
Day 16Scrambler Jars; AvocadoChicken Salad Lettuce WrapsMini Meatloaves (3); Crispy Bacon Broccoli
Day 17Fat Bomb ShakeLeftover Mini Meatloaves; Leftover Crispy Bacon BroccoliMasala Chicken Soup
Day 18Creamy Scrambled Eggs; Breakfast Sausage Patties; GuacamoleChicken Bone Broth; AvocadoBacon Blue Cheese Burgers
Day 19Fat Bomb ShakeItalian Sub Roll-Ups (2)Chicken Enchilada Casserole
Day 20Cheddar Bacon Chive OmelettesLeftover Chicken Enchilada CasseroleLime Skirt Steak; Mixed Greens Salad; Avo/ACV Dressing; Cheddar Garlic Biscuits
Day 21Crustless Bacon Broccoli QuicheBroccoli Cheese SoupChicken Bacon Artichoke Pizza

Keto Meal Plan (Week 3)

Meal Planning Prep Tips

  • Make all 3 Roasted Chickens at the same time at the beginning of the week. This will give you the chicken meat you need for meals throughout Week 3.
  • Using the carcasses from the 4 roasted chickens, make 3 batches of bone broth to give you enough broth to get through Weeks 3 & 4.
  • Remove the skin and shred the meat from the bones of the chicken wings/winglets. Use these chicken meat pieces in your broth throughout the week. The cooked breasts, thighs, and legs will be used in meals for this week.
  • Make the Crustless Bacon Broccoli Quiche early in the week. It can be made and refrigerated up to a week in advance, or make up to 6 months in advance and freeze. If freezing, cut into individual slices for faster reheating in the morning.
  • Save all bacon fat each and every time you make bacon. Bacon fat is needed for some recipes, but is also just a good habit to get into because it’s excellent for cooking veggies in.
  • Make the Paleo Lime Mayo at the beginning of the week. It expires when your eggs do.
  • Make Ketchup at the beginning of the week (if you don’t have leftovers from Week 2) so it’s ready when you need it.
  • Double the Pizza recipe and cook on a large rimmed baking sheet. This will give you enough food leftover for lunch on Day 22 (Week 4).
  • If you know you’ll be running low on time for Day 21, make the Broccoli Cheese Soup up to a week in advance so it’s ready when you need it.
  • Italian Sub Roll-Ups can be assembled up to 3 days in advance (wrapped tightly in plastic).
  • Pizza crust can be baked and stored in the fridge for up to 5 days (wrapped tightly in plastic). Remove from fridge and top/bake as normal when you’re ready to bake the pizza.
  • Wash and cut all produce at the beginning of the week.
  • Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need.
  • Prepare lunches from leftovers the night before so you can just grab it and go the next day.

Keto Grocery List (Week 3)

Please note that this grocery list is for a family of 4. We eat a lot of eggs and avocados, that is not a typo. If you will not be feeding a family of 4, adjust the recipes and grocery list accordingly. Also, this Grocery List doesn’t include any snacks or extra treats since they’re not included in the Meal Plan. Add some extra food to account for your own snacks, if desired.

PRODUCE

  • 1 Jalapeño
  • 2 Serrano Peppers
  • 1 Bell Pepper
  • 1 Plum Tomato
  • 3 small Yellow Onions
  • 1 Red Onion
  • 1 small Shallot
  • 6 Tomatillos
  • 1 Cucumber
  • Chives
  • 8 cloves Garlic
  • 14 Avocados
  • 3 Limes
  • 1 Lemon
  • 16 cups Broccoli Florets
  • 1/2 head Cauliflower
  • 2 stalks Celery
  • 2 Carrots
  • 1 head Iceberg Lettuce
  • 1 pkg Mixed Greens
  • 2 cups Baby Spinach

 

MEAT

  • 3 Whole Chickens
  • 6 (6 oz) Cod Fillets (wild caught)
  • 3 lbs Ground Beef
  • 1 lb Ground Pork
  • 8 slices Genoa Salami
  • 8 slices Mortadella
  • 8 slices Sopressata
  • 8 slices Pepperoni
  • 3 lbs Bacon
  • 2 lb Skirt Steak

REFRIGERATED

  • 3 dozen Eggs
  • 3 cups Grated Parmesan
  • 9.75 cups Heavy Cream
  • 31 Tbsp Butter
  • 14 oz Sharp Cheddar
  • 8 slices Provolone
  • 1 cup Blue Cheese Crumbles
  • 6-8 cups Shredded Mozzarella
  • 1.75 cups Sour Cream
  • 11 oz Cream Cheese
  • 8 oz Smoked Cheddar
  • 8 oz Monterey Jack Cheese

 

HERBS / SPICES

GROCERY

 

OPTIONAL ITEMS

(these are optional toppings for the Italian Sub Roll-Ups, not required for the plan)

Meal Plan (Week Four)

Bacon Broccoli Quiche
Cheesy Chicken Broccoli Casserole
Cheeseburger Sloppy Joes
Roasted Asparagus
Reuben Casserole

While the entire meal plan and grocery list are completely listed, there are a few basic recipes that are not on this website and are only accessible in the printable meal plan itself. All recipes available for free on the website are linked in each weekly meal plan below.

Get the Keto Meal Plan eBook

 BreakfastLunchDinner
Day 22Fat Bomb ShakeLeftover Chicken Bacon Artichoke PizzaReuben Casserole; Mixed Greens Salad; Avo/ACV Dressing
Day 23Scrambler JarsBroccoli Cheese SoupMini Meatloaves (3); House Salad (no meats); Ranch Dressing
Day 24Crustless Bacon Broccoli QuicheLeftover Mini Meatloaves; AvocadoCheesy Chicken Broccoli Casserole
Day 25Low-Carb Breakfast SandwichesLeftover Cheesy Chicken Broccoli CasseroleChicken Alfredo Bowl
Day 26Fat Bomb ShakeItalian Sub Roll-Ups (2)Cheeseburger Sloppy Joes; Cheddar Garlic Biscuits; Crispy Bacon Broccoli
Day 27Chicken Bone Broth; AvocadoLeftover Cheeseburger Sloppy Joes; Leftover Cheddar Garlic Biscuits; Leftover Crispy Bacon BroccoliSlow-Roasted Pork Shoulder; Roasted Asparagus; Hollandaise Sauce
Day 28Creamy Scrambled Eggs; GuacamoleLeftover Slow-Roasted Pork Shoulder; Hollandaise SauceShrimp & "Grits"; Roasted Brussels Sprouts

Keto Meal Plan (Week 4)

Meal Planning Prep Tips

  • Make the Crustless Bacon Broccoli Quiche early in the week. It can be made and refrigerated up to a week in advance, or make up to 6 months in advance and freeze. If freezing, cut into individual slices for faster reheating in the morning.
  • Make only a half batch of Scrambler Jars for this week.
  • Save all bacon fat each and every time you make bacon. Bacon fat is needed for some recipes, but is also just a good habit to get into because it’s excellent for cooking veggies in.
  • Make the Paleo Lime Mayo at the beginning of the week. It expires when your eggs do.
  • Make Ketchup at the beginning of the week so it’s ready when you need it.
  • Make the Broccoli Cheese Soup up to a week in advance and store in individual serving sizes (canning jars work great for this) so it’s ready when you need it. Reheat right in the jars.
  • Italian Sub Roll-Ups can be assembled up to 3 days in advance (wrapped tightly in plastic).
  • Wash and cut all produce at the beginning of the week.
  • Separate meat portions into food storage bags so that you can just grab a bag of exactly what you need.
  • Prepare lunches from leftovers the night before so you can just grab it and go the next day.

Keto Grocery List (Week 4)

Please note that this grocery list is for a family of 4. We eat a lot of eggs and avocados, that is not a typo. If you will not be feeding a family of 4, adjust the recipes and grocery list accordingly. Also, this Grocery List doesn’t include any snacks or extra treats since they’re not included in the Meal Plan. Add some extra food to account for your own snacks, if desired.

PRODUCE

  • 10 Avocados
  • 2 Limes
  • 1 Lemon
  • 3 Bell Peppers
  • 1 Jalapeño
  • 1 Cucumber
  • 6 Carrots
  • 2 small Red Onions
  • 6 Yellow Onions
  • 2 bulbs Garlic
  • 20 Cherry Tomatoes
  • 2 Plum Tomatoes
  • 2 heads Cauliflower
  • 7 heads Broccoli
  • 1 cup Sauerkraut
  • 1 lb Asparagus
  • 1.5 lbs Brussels Sprouts
  • 1 pkg Mixed Salad Greens
  • 1 head Iceberg Lettuce
  • 1 head Romaine Lettuce
  • 2 tsp Freeze Dried Dill
  • 1 tsp Freeze Dried Chives
  • 1/2 tsp Freeze Dried Red Onions
  • Fresh Parsley

MEAT

  • 1/2 lb Pork Sausage (like Jimmy Dean)
  • 3.5 lb Bacon
  • 2 lbs Corned Beef
  • 4 lbs Ground Beef
  • 2 Chicken Breasts
  • 2 lb Chicken Breasts/Tenders
  • 8 slices Genoa Salami
  • 8 slices Mortadella
  • 8 slices Sopressata
  • 8 slices Pepperoni
  • 3 lb Pork Shoulder
  • 1 lb Shrimp

 

HERBS / SPICES

REFRIGERATED

  • 9 cups Heavy Cream
  • 3 dozen Eggs
  • 32 oz Sharp Cheddar
  • 63 Tbsp Butter
  • 8 oz Smoked Cheddar
  • 6 slices Swiss Cheese
  • 4 oz Cream Cheese
  • 1.5 Grated Parmesan Cheese
  • 8 slices Provolone
  • 2/3 cup Sour Cream

 

GROCERY

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Last Updated 01/03/2019

31 Responses to “Keto Meal Plan & Grocery List”

  1. Kim

    Is there a substitute for the prebiotic powder that you use in the breads and biscuits. I live in Australia. Its also quite expensive.
    Thank you for all your recipes and help.
    Cheers

    Reply
    • Kendra Benson

      You can use a different brand or look for inulin (it’s basically the same thing, but you can probably find it cheaper). Leaving out the prebiotic fiber will alter the taste and macros, so it’s best to leave it in. If you absolutely want to leave it out, the carb count will go up, the pancakes will taste a bit less sweet, and you would have to add a small amount more flour to get the right batter consistency.

      Reply
  2. Kate McDonald

    I love your site and amazing resources. Do you have the keto meal plan available for vegetarians?

    Reply
  3. Pam

    What keto apps do you use? I’m looking for a tracker to use on my phone.

    Reply
  4. neena

    How much weight is expected to shed off following this diet plan?

    Reply
    • Kendra Benson

      That will really vary on your current weight, activity level, caloric intake, etc. I can’t really say how much you will lose versus someone else following the same plan with a different lifestyle.

      Reply
  5. Laura Jason

    I really enjoy reading your blog. Can you tell me some best keto diet meal plan apps?
    http://ketodietmealplan.net/

    Reply
  6. Heather Irvin

    What is the most weight someone who can lose in this 4 week diet?

    Reply
  7. Heather Irvin

    What is the most weight someone can lose in this 4 week diet?

    Reply
    • Kendra Benson

      That will really vary on your current weight, activity level, caloric intake, etc. I can’t really say how much you will lose versus someone else following the same plan with a different lifestyle.

      Reply
  8. Janet McCormick

    This diet goes against everything my husband, a heart transplant patient, has been told. I want to try it but he is dead set against it, especially using bacon fat for frying other things! Could I use butter or other fat instead? Thank you!

    Reply
    • Kendra Benson

      You could certainly use butter, but I’m not sure how that would be more appealing to him if he thinks fat is the enemy. It’s tough to get heart patients to go against the “conventional wisdom” we’ve been fed for so many decades. They have a right to be fearful, but I would suggest offering him research that shows fat isn’t the enemy at all. For what it’s worth, after 6 months of heavy keto (my testing period, though I’ve been keto longer than that) with lots of fats, including butter, bacon, and avocados, my cholesterol and triglycerides dropped! And I’m not the only person to have those same results. Best of luck!

      Reply
  9. Linden Layne

    I purchased the PDF book but I have not been able to download it HELP!

    Reply
  10. Noemi

    Thank You so much for this!! Very helpfull

    Reply
  11. Syrucks

    So I know you purchase your prebiotic powder and MCT separate, but could you buy one that has them combined? It’s quite a bit more expensive to buy them separately, but I will if it really makes that much of a difference.

    Reply
    • Kendra Benson

      I’ve never seen them combined. We use the MCT powder in a lot of things, and I prefer it in my tea rather than the actual oil. I also take the prebiotic powder as a daily supplement for improved gut health, so they’re not just ingredients in this meal plan, but beneficial supplements too.

      Reply
  12. Mona Attard

    Do you have a recipe for the Chicken-Veggie bake?

    Reply
  13. Shylar Wilson

    Hey there, I am on a budget and am only feeding myself. I am super interested in the Keto diet. I love the idea of leftovers and frozen food but with the recipes it seems to have a ton of leftovers for some. Do you have any suggestions on cutting recipes in half and them still tasting the same and having the same nutritional value?

    Reply
  14. Donna Killian

    I am highly lactose intolerant. Are there substitutions for the heavy cream, sour cream and cream cheese?

    Reply
    • Kendra Benson

      Unfortunately, this particular meal plan has dairy interwoven in it, it would be difficult to substitute those ingredients. I have plans to create a dairy-free keto plan. If you’re not subscribed to our newsletter, you can go ahead and do that (scroll up to see the form on this page above the comments) and you’ll be notified when the dairy-free plan is available.

      Reply
  15. Jamie

    Hi, I see the week 2 shopping list calls for 8 lb’s of ground pork but all the recipes call for pork sausage. Which one should I be buying?

    Reply
    • Kendra Benson

      Hi Jamie, you can buy either. I prefer plain ground pork so I can season it if I want, since most sausage contains fennel and I’m not a fan. I use them interchangeably, so it’s whatever you prefer.

      Reply
  16. Barbara

    Is your book available in hard cover?

    Reply
    • Kendra Benson

      It is not. The purchase is only for a PDF version of the meal plan. Once you buy it, you have rights to print it for personal use, and many people have had this printed and spiral-bound at Staples or Office Depot.

      Reply
  17. Judy

    I am one person in my household. Retired. Can someone tell me how I’m supposed to prepare food for one. Surely there’s another person out there with this same problem. I cannot grocery shop or cook for 6 people every day. Wish there were a plan for people like me. Anyone???

    Reply

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