2018 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).
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.
To view an extensive overview of the Keto Diet click:
KETO DIET: EXPLAINED GET EBOOK - 50% OFF NOWToday: Only $9.49 (includes all recipes, meal plan, grocery lists, and tips).
Because I know all too well how overwhelming meal planning can be, especially for families, I’ve created this meal plan to take away some of the burden. In addition to having 4 complete weeks of all your main meals (breakfast, lunch, and dinner) planned out for you, including 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.
Excellent for individuals and couples too!
(available for purchase as a printable eBook)
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.
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.
Take a Peek Inside the PDF eBook
(and make meal-time easy)
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.
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)
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.
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
- Salt
- Ground Black Pepper
- 3 Tbsp Baking Powder
- 2 tsp Vanilla Extract
- 3 tsp Smoked Paprika
- Cayenne Pepper
- 2 Tbsp Chili Powder
- 3 Tbsp Cumin
- 1.5 tsp Oregano
- 5 tsp Garlic Powder
- 2 tsp Onion Powder
- 5 tsp Ground Mustard
- 12 tsp Dried Dill
- 4 tsp Dried Chives
- 11 tsp Dried Parsley
- 3 tsp Dried Red Onions
- 1 tsp Dried Basil
GROCERY
- 1 cup Sliced Almonds
- 1/2 cup Macadamia Nuts
- 3 cups Almond Flour
- 12 Tbsp Coconut Flour
- 10 scoops PREbiotic Fiber
- 6 scoops MCT Oil Powder
- 1/4 tsp Pure Monk Powder
- 1/4 cup Hemp Hearts
- 3 cans Black Olives
- 2 (14 oz) cans Diced Tomatoes
- 2 (4 oz) cans Diced Jalapeños
- 1/2 cup Sun-Dried Tomatoes
- 6.5 cups Avocado Oil
- 3 Tbsp Apple Cider Vinegar
- MCT Oil
- 2 oz Pork Panko
- 5 tsp Yellow Mustard
- 2 Tbsp Balsamic Vinegar
- 1 cup Nutritional Yeast
- Stevia Glycerite
Meal Plan (Week Two)
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.
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Day 8 | Egg Drop Soup; Avocado | Leftover Chicken-Veggie Bake | Braised Short Ribs; CauliMash; Creamy Bacon Brussels Sprouts Salad |
| Day 9 | Short Rib Scramblers | BLT Salad | Italian Meatballs; Cheddar Garlic Biscuits; Caesar Salad (no chicken) |
| Day 10 | Chicken Bone Broth; Avocado | Leftover Italian Meatballs; Leftover Caesar Salad | Deconstructed Egg Rolls |
| Day 11 | Scrambler Jars | Leftover Deconstructed Egg Rolls | Beefy Ratatouille |
| Day 12 | Chicken Bone Broth; Avocado | Leftover Beefy Ratatouille | Instant Pot Pulled Pork; Guacamole; White BBQ Sauce; Mixed Greens Salad; Avo/ACV Dressing |
| Day 13 | Creamy Scrambled Eggs; Breakfast Sausage Patties; Guacamole | Egg Salad Lettuce Wrap | Taco Casserole |
| Day 14 | Leftover Taco Casserole | Cobb Salad; Blue Cheese Dressing | Zuppa 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
- Salt
- Ground Black Pepper
- 6 Tbsp Garlic Powder
- 4 Tbsp Onion Powder
- 1/2 tsp Allspice
- 2 Tbsp Dried Minced Onions
- 2 Tbsp Italian Seasoning
- 3 Tbsp Dried Basil
- 3 tsp Dried Oregano
- 1 Tbsp Baking Powder
- 4 tsp Dried Parsley
- 1 tsp Ground Ginger
- 4 Tbsp Sesame Seeds
- 1 tsp Dried Mustard
- 3 Tbsp Chili Powder
- 4 tsp Cumin
- 5 tsp Smoked Paprika
- 3/4 tsp Cayenne Pepper
- 3 tsp Red Pepper Flakes
- 1 Bay Leaf
- 1 tsp Cinnamon
- 1/2 tsp Chipotle Pepper Powder
GROCERY
- 7.25 cups Avocado Oil
- 1/2 cup Red Wine
- 1.25 cup Balsamic Vinegar
- 4 (6 oz) can Tomato Paste
- 4 (14 oz) can Diced Tomatoes
- 9 Tbsp Coconut Aminos
- 1 cup Apple Cider Vinegar
- 4 Tbsp MCT Oil
- 1/2 cup Chopped Walnuts
- 1/3 cup Pork Panko
- 2 (15 oz) can Tomato Sauce
- 6 tsp Dijon Mustard
- Parmesan Crackers (optional)
- 1.5 cups Almond Flour
- 2 scoops PREbiotic Fiber
- 4 Tbsp Sesame Oil
- 2 Tbsp White Vinegar
- 4 Tbsp Yellow Mustard
- 5 Baby Dill Pickles
- 1 can Black Olives
- 2 Tbsp Spicy Mustard
Meal Plan (Week Three)
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.
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Day 15 | Chicken Bone Broth; Avocado | Leftover Zuppa Toscana; Leftover Caesar Salad | Parmesan Crusted Cod; Lemon Parmesan Broccoli |
| Day 16 | Scrambler Jars; Avocado | Chicken Salad Lettuce Wraps | Mini Meatloaves (3); Crispy Bacon Broccoli |
| Day 17 | Fat Bomb Shake | Leftover Mini Meatloaves; Leftover Crispy Bacon Broccoli | Masala Chicken Soup |
| Day 18 | Creamy Scrambled Eggs; Breakfast Sausage Patties; Guacamole | Chicken Bone Broth; Avocado | Bacon Blue Cheese Burgers |
| Day 19 | Fat Bomb Shake | Italian Sub Roll-Ups (2) | Chicken Enchilada Casserole |
| Day 20 | Cheddar Bacon Chive Omelettes | Leftover Chicken Enchilada Casserole | Lime Skirt Steak; Mixed Greens Salad; Avo/ACV Dressing; Cheddar Garlic Biscuits |
| Day 21 | Crustless Bacon Broccoli Quiche | Broccoli Cheese Soup | Chicken 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
- Salt
- Ground Black Pepper
- 2 tsp Ground Mustard
- 3 Tbsp Parsley
- 4 tsp Garlic Powder
- 4 tsp Smoked Paprika
- 1 tsp Red Pepper Flakes
- 5 tsp Italian Seasoning
- 2 tsp Onion Powder
- 2 Tbsp Garam Masala
- 1/2 tsp Cinnamon
- 1/4 tsp Chipotle Pepper Powder
- 1 tsp Cumin
- 1 tsp Chili Powder
- 1 Tbsp Baking Powder
- 1 tsp Dried Minced Onions
GROCERY
- 2.75 cups Avocado Oil
- 1/3 cup Pork Panko
- 2 Tbsp Yellow Mustard
- 1/2 cup Nutritional Yeast
- 4 scoops Keto Bone Broth Protein
- 8 Tbsp MCT Oil
- 8 Dill Pickle Spears
- 1/4 cup Kalamata Olives
- 1/2 cup Macadamia Nuts
- Apple Cider Vinegar
- 1 (14 oz) can Diced Tomatoes
- 4 Tbsp Collagen Protein
- Yellow Mustard
- 1/4 cup Hemp Hearts
- 4 (12 oz) cans Chicken Breast
- 1 (4 oz) can Green Chiles
- 3 cups Almond Flour
- 2 scoops PREbiotic Fiber
- 8-12 Artichoke Hearts (in water)
OPTIONAL ITEMS
(these are optional toppings for the Italian Sub Roll-Ups, not required for the plan)
Meal Plan (Week Four)
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.
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Day 22 | Fat Bomb Shake | Leftover Chicken Bacon Artichoke Pizza | Reuben Casserole; Mixed Greens Salad; Avo/ACV Dressing |
| Day 23 | Scrambler Jars | Broccoli Cheese Soup | Mini Meatloaves (3); House Salad (no meats); Ranch Dressing |
| Day 24 | Crustless Bacon Broccoli Quiche | Leftover Mini Meatloaves; Avocado | Cheesy Chicken Broccoli Casserole |
| Day 25 | Low-Carb Breakfast Sandwiches | Leftover Cheesy Chicken Broccoli Casserole | Chicken Alfredo Bowl |
| Day 26 | Fat Bomb Shake | Italian Sub Roll-Ups (2) | Cheeseburger Sloppy Joes; Cheddar Garlic Biscuits; Crispy Bacon Broccoli |
| Day 27 | Chicken Bone Broth; Avocado | Leftover Cheeseburger Sloppy Joes; Leftover Cheddar Garlic Biscuits; Leftover Crispy Bacon Broccoli | Slow-Roasted Pork Shoulder; Roasted Asparagus; Hollandaise Sauce |
| Day 28 | Creamy Scrambled Eggs; Guacamole | Leftover Slow-Roasted Pork Shoulder; Hollandaise Sauce | Shrimp & "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
- Salt
- Ground Black Pepper
- Smoked Paprika
- 3 tsp Ground Mustard
- 1/4 tsp Chipotle Pepper Powder
- 1/2 tsp Caraway Seeds
- 4 tsp Garlic Powder
- 1/2 tsp Onion Powder
- 1/8 tsp Allspice
- 4 tsp Parsley
- 1/4 tsp White Pepper
- 1 tsp Italian Seasoning
- 2 Tbsp Baking Powder
- Cayenne Pepper Powder
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
- 8 scoops Keto Bone Broth Protein
- 10 Tbsp MCT Oil
- 1/4 cup Hemp Hearts
- 3.5 cups Avocado Oil
- Apple Cider Vinegar
- 2 Tbsp Tomato Sauce
- 2 Dill Pickles
- 1 Tbsp White Vinegar
- 1 (6 oz) can Tomato Paste
- 1/3 cup Balsamic Vinegar
- 3 Tbsp Yellow Mustard
- 3/4 cup Sliced Almonds
- 1/2 cup Macadamia Nuts
- 2 oz Pork Panko
- 3 cups Almond Flour
- 1/2 cup Nutritional Yeast
- 4 sc PREbiotic Fiber
- 1 cup Red Wine
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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
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.
Kate McDonald
I love your site and amazing resources. Do you have the keto meal plan available for vegetarians?
Kendra Benson
Thank you, Kate! I don’t currently have a vegetarian meal plan. Sorry about that.
Pam
What keto apps do you use? I’m looking for a tracker to use on my phone.
Kendra Benson
I use My Fitness Pal to track my meals, it has a much larger food database than any other app I’ve tried.
Linden Layne
I use Senza it is a great app!
neena
How much weight is expected to shed off following this diet plan?
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.
Laura Jason
I really enjoy reading your blog. Can you tell me some best keto diet meal plan apps?
http://ketodietmealplan.net/
Heather Irvin
What is the most weight someone who can lose in this 4 week diet?
Heather Irvin
What is the most weight someone can lose in this 4 week diet?
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.
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!
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!
Linden Layne
I purchased the PDF book but I have not been able to download it HELP!
Kendra Benson
The download link will be in your email receipt, or you can log in to your account at https://www.ourpaleolife.com/my-account and access the file there.
Noemi
Thank You so much for this!! Very helpfull
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.
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.
Mona Attard
Do you have a recipe for the Chicken-Veggie bake?
Kendra Benson
Hi Mona, that recipe is in the ebook. Thanks!
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?
Kendra Benson
You should be able to cut everything in half without a problem. I’ve had many people do that just fine.