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