Keto Meal Plan & Grocery List

This Keto meal plan is free on this page – it’s also available as an eBook to easily print or view as a PDF. You can order the eBook here for $10.

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 KETO easier. 

The first few days may be tough. Here’s a guide on how to get in to ketosis fast.

You can also learn more about the Keto Diet at our What is the Keto Diet post. 

The screenshots above are a sneak peek into the PDF Meal Plan (an easy way to view all of the recipes, shopping lists, and instructions). The meal plan is also available on this post for free. Click here to purchase the PDF (print ready) keto meal plan.

---

Keto Meal Plan (week 1)

Meal Planning Prep Tips (week 1)

• 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.

Shopping 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.

---

Keto Meal Plan (week 2)

Congratulations! You’ve made it through the first week, which is the hardest for most people. How do you feel?

You should be starting to feel a bit better, with clearer thinking and hopefully increasing energy as your body shifts over.

You’re doing great, so let’s keep that momentum going into week 2!

Meal Planning Tips (week 2)

• 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.

Shopping List (week 2)

---

Keto Meal Plan (week 3)

Over halfway through the month! Congratulations!

When done well, keto can be a long-term change that your body adjusts to well. Some people feel it’s very restrictive, but once you figure out all the options for things to eat, it’s actually not too hard to make the change more permanent, even while eating out with friends.

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.

Meal Planning Tips (week 3)

• 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.

Shopping List (week 3)

---

Keto Meal Plan (week 4)

Week 4, whew! You’ve almost made it a full month on the keto diet!

How is your body feeling? Is ketosis doing some good things for how you feel and look?

Let’s jump right into the meal plan for week 4!

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.

Meal Planning Tips (week 4)

• 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.

Shopping List (week 4)