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Keto Meal Plan & Grocery List

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This Keto Meal Plan was originally created in 2016. Have a look around! However, you may want to check out our (newer) Ketovore Meal Plan!

Ketovore Meal Plan

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 for $10 using the button below.

Keto Meal Plan

If you’re still wanting to learn more about Keto before jumping in to a meal plan, here are a few helpful posts:

If you’re not ready now, click on the Pinterest icon above to save this meal plan.


Keto Meal Plan
4-Week Keto Meal Plan & Grocery List eBook
Keto Meal Plan PDF
Keto Plan PDF
Keto Meal Plan

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 the button below to purchase the PDF (print ready) keto meal plan.


Keto Meal Plan (week 1)

Breakfast

Low-Carb Breakfast Sandwiches

Lunch

Bacon Egg Salad Lettuce Wraps

Dinner

Roasted Chicken; Asparagus; and Hollandaise Sauce

Breakfast

Crustless Bacon Broccoli Quiche; Guacamole

Lunch

Chicken Bone Broth with Chicken Pieces; Avocado Capreses Salad

Dinner

Taco Salad; Ranch Dressing

Breakfast

Egg Drop Soup; Avocado

Lunch

Leftover Taco Salad; Ranch Dressing

Dinner

Easy Pan-Fried Chicken Tenders; Ranch Dressing; Mixed Greens Salad; Cheddar Garlic Biscuits

Breakfast

Crustless Bacon Broccoli Quiche (2 slices); Guacamole

Lunch

House Salad with Chicken; Ranch Dressing

Dinner

Stuffed Peppers; Ranch Dressing

Breakfast

Low-Carb Breakfast Sandwiches

Lunch

Leftover Stuffed Peppers; Ranch Dressing

Dinner

Cheesy Chicken Broccoli Casserole

Breakfast

Chicken Bone Broth with Chicken Pieces; Leftover Crispy Bacon Broccoli; Avocado

Lunch

Leftover Cheeseburger Sloppy Joes; Leftover Cheddar Garlic Biscuits

Dinner

Chicken-Veggie Bake; Ranch Dressing

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.

  • 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

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

4-Week Keto Meal Plan & Grocery List eBook


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!

Breakfast

Egg Drop Soup; Avocado

Lunch

Leftover Chicken-Veggie Bake

Dinner

Braised Short Ribs; CauliMash; Creamy Bacon Brussels Sprouts Salad

Breakfast

Short Rib Scramblers

Lunch

BLT Salad

Dinner

Italian MeatballsCheddar Garlic BiscuitsCaesar Salad (no chicken)

Breakfast

Chicken Bone Broth; Avocado

Lunch

Leftover Italian Meatballs; Leftover Caesar Salad

Dinner

Deconstructed Egg Rolls

Breakfast

Scrambler Jars

Lunch

Leftover Deconstructed Egg Rolls

Dinner

Beefy Ratatouille

Breakfast

Chicken Bone Broth; Avocado

Lunch

Leftover Beefy Ratatouille

Dinner

Instant Pot Pulled Pork; Guacamole; White BBQ Sauce; Mixed Greens Salad; Avo/ACV Dressing

Breakfast

Creamy Scrambled EggsBreakfast Sausage Patties; Guacamole

Lunch

Egg Salad Lettuce Wrap

Dinner

Taco Casserole

Breakfast

Leftover Taco Casserole

Lunch

Cobb Salad; Blue Cheese Dressing

Dinner

Zuppa ToscanaCaesar Salad (no chicken)

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)

  • 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
  • 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
  • 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
  • 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
  • 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
4-Week Keto Meal Plan & Grocery List eBook

Keto Meal Plan (week 3)

Over halfway through the Keto Meal Plan! Congratulations, hope it’s tasting amazing and you’re feeling great!

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.

Breakfast

Chicken Bone Broth; Avocado

Lunch

Leftover Zuppa Toscana; Leftover Caesar Salad

Dinner

Parmesan Crusted Cod; Lemon Parmesan Broccoli

Breakfast

Scrambler Jars; Avocado

Lunch

Chicken Salad Lettuce Wraps

Dinner

Mini Meatloaves (3); Crispy Bacon Broccoli

Breakfast

Fat Bomb Shake

Lunch

Leftover Mini Meatloaves; Leftover Crispy Bacon Broccoli

Dinner

Masala Chicken Soup

Breakfast

Fat Bomb Shake

Lunch

Italian Sub Roll-Ups (2)

Dinner

Chicken Enchilada Casserole

Breakfast

Cheddar Bacon Chive Omelettes

Lunch

Leftover Chicken Enchilada Casserole

Dinner

Lime Skirt Steak; Mixed Greens Salad; Avo/ACV Dressing; Cheddar Garlic Biscuits

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)

  • 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
  • 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
  • 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
  • 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
  • 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)

  • Pickled Banana Peppers
  • Roasted Red Peppers
  • Pickled Jalapeños
  • Black Olives
  • Toothpicks

4-Week Keto Meal Plan & Grocery List eBook

Keto Meal Plan (week 4)

Week 4, whew! You’ve almost made it a full month on this Keto Meal Plan!

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.

Breakfast

Fat Bomb Shake

Lunch

Leftover Chicken Bacon Artichoke Pizza

Dinner

Reuben Casserole; Mixed Greens Salad; Avo/ACV Dressing

Breakfast

Scrambler Jars

Lunch

Broccoli Cheese Soup

Dinner

Mini Meatloaves (3); House Salad (no meats); Ranch Dressing

Breakfast

Low-Carb Breakfast Sandwiches

Lunch

Leftover Cheesy Chicken Broccoli Casserole

Dinner

Chicken Alfredo Bowl

Breakfast

Chicken Bone Broth; Avocado

Lunch

Leftover Cheeseburger Sloppy Joes; Leftover Cheddar Garlic Biscuits; Leftover Crispy Bacon Broccoli

Dinner

Slow-Roasted Pork ShoulderRoasted Asparagus; Hollandaise Sauce

Breakfast

Creamy Scrambled Eggs; Guacamole

Lunch

Leftover Slow-Roasted Pork Shoulder; Hollandaise Sauce

Dinner

Shrimp & “Grits”; Roasted Brussels Sprouts

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)

  • 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
  • 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
  • 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
  • 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
  • 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

4-Week Keto Meal Plan & Grocery List eBook

Why Consider having a Ketogenic Meal Plan?

One of the best ways to make the most of the keto diet is to have a meal plan in place. Here are some of the benefits of having a keto meal plan:

  1. Helps you stay on track: A keto meal plan can help you stay on track with your diet by providing a clear roadmap of what to eat on keto each day and managing the number of carbs per day. This can make it easier to stick to the diet and avoid the temptations of high-carb, sugary foods.
  2. Increases the chances of success: Create your own keto meal plan which will increase your chances of success with the diet by providing structure and accountability. This can help you avoid falling off the wagon and give you a better chance of achieving your weight loss and health goals.
  3. Helps you make healthier food choices: A keto meal plan can help you make healthier food choices by providing a clear list of what foods to eat and what foods to avoid. This can make it easier to make good food choices, even when you’re on the go.
  4. Saves time and money: A keto meal plan can save you time and money by providing a clear list of what to buy at the grocery store and what to cook for each meal. This can help you avoid impulse buys and save you money on your grocery bill.
  5. Improves overall health: A keto meal plan can help improve overall health by providing a balanced mix of macro and micronutrients, which can help with blood sugar control (insulin spike), improve blood pressure and cholesterol levels, type 2 diabetes, and decrease the risk of chronic diseases.
  6. Can be tailored to personal needs: A keto meal plan can be tailored to personal needs and preferences, such as food allergies, dietary restrictions, and fitness goals.
  7. Helps in weight loss: One of the main benefits of keto diet is weight loss, and having a meal plan in place can make it easier to achieve this goal. By knowing what to eat on the keto diet may also help achieve a state of ketosis that burns fat for energy.

Food Items to Avoid on a Keto Diet Plan (Low Carb Diet)

Here are some food items to avoid when following a keto diet:

Carbohydrates

The keto diet is low in carbohydrates, so it’s important to avoid foods that are high in carbs (manage your carb intake. Foods like grains (such as wheat, rice, and oats), fruits (except for berries), starchy vegetables (such as potatoes and corn), and sugars (such as table sugar and high fructose corn syrup).

Processed Foods

Processed foods are often high in added sugars and refined grains, which can be detrimental to the keto diet. Foods to avoid include packaged snacks, processed meats, and frozen meals.

Legumes

Legumes, such as beans, lentils, and peas, are also high in carbohydrates and should be avoided on the keto diet.

Alcohol

Alcoholic beverages, especially beer and sweet mixed drinks, are high in carbohydrates and should be avoided on the keto diet. Wine and spirits, such as whiskey and vodka, are better options in moderate amounts.

Sugar-free Foods

Sugar-free foods may seem like a good option for the keto diet, but they often contain sugar alcohols, which can disrupt ketosis and cause digestive issues.

Diet and Low-Fat Products

Diet and low-fat products are often high in added sugars and should be avoided on the keto diet. Instead, opt for full-fat versions of dairy products, such as cheese and heavy cream.

General Guide: Tips for Following the Keto Diet

Here are some general tips to help get you started on the low-carb diet:

Plan ahead

Before starting the keto diet, it’s important to have a ketogenic meal plan with recipes in advance. The Keto Meal Plan (grocery list, meal prep, and meal ideas) will help you stay on track and make sure you’re getting the right balance of macronutrients (macro: carbohydrates, protein, and fat).

Focus on healthy fats

The keto diet is high in fat, but it’s important to make sure you’re choosing healthy fats, such as avocado, olive oil, and nuts for a healthy keto type of diet. These fats can help keep you full and satisfied, and they’re also good for your heart health.

Be mindful of your protein intake

While the keto diet is low in carbohydrates, it’s important to make sure you’re getting enough protein to support your muscle mass. Good sources of protein on the keto diet include beef, fish, and eggs.

Be prepared for the “keto flu”

Some people may experience symptoms such as fatigue, headaches, and nausea when they first start the diet. These symptoms are usually temporary and can be managed by staying hydrated and getting enough electrolytes (such as sodium, potassium, and magnesium).

How to avoid the keto flu and get into Ketosis fast

Find substitutes for your favorite carb-heavy foods

One of the biggest challenges of the keto diet is giving up your favorite carb-heavy foods, such as bread, pasta, and rice. However, there are many substitutes you can use to make keto-friendly versions of these foods, such as cauliflower “rice” or zucchini noodles.

Stay consistent

Starting a keto diet can be hard and it takes time to work, so it’s important to stay consistent when following a ketogenic diet. Keep in mind that the goal is to create a sustainable lifestyle change rather than a short-term solution. The keto meal plan will also help you be consistent on your keto journey.

Consult with a doctor

This diet is not for everyone so it’s important to consult a professional before starting the keto diet to make sure it’s safe for you. Some people may not be suitable for a keto way of eating, such as those with certain medical conditions or pregnant women.

By following these tips, you can make the transition to a keto diet a lot smoother. Remember to stay consistent, get enough protein and healthy fats, stay hydrated and listen to your body. With time, you will be able to see the benefits of this diet not only in terms of weight loss but also in terms of better health outcomes.

We just opened up comments on January 1st, 2020. – Please ask questions here, we’re happy to help!

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Js

Saturday 1st of April 2023

How many calories a day is this meal plan? And how many grams daily of carbs?

Nicola

Wednesday 2nd of November 2022

So if I doing this for one, quarter the shopping list?

Rob Benson

Wednesday 2nd of November 2022

Yes, that should work.

Jerusha

Tuesday 5th of April 2022

Hi there this is great, thank you! One question though, what are chicken tenders and what should I use in place of them? We’re in Canada and I’ve never seen them

Kendra Benson

Tuesday 5th of April 2022

A chicken tender is a small, narrow strip under the breast meat. You can use chicken breasts instead and just cut them into thin-ish strips.

Maru

Saturday 17th of July 2021

Hi!

I am trying to find the recipes for the keto plan for the 2018 year with no luck . There were some recipes that we love but we can not find in here. Can you help? Thanks!

Kendra Benson

Monday 19th of July 2021

Which recipes were you looking for? They should all be on the website, I'm happy to get them to you :)

The Oh in Ohio

Wednesday 23rd of June 2021

Wonderful resource thank you for not hiding it behind a paywall or in a PDF. I am looking forward to trying this diet for the next month. Also the meals actually look pretty good unlike other recipes I have seen.