A Keto Helper: The FREE 28 Day Meal Plan With Recipes,Macros & Shopping List
In this article, you’ll find a 28 days meal plan for the standard ketogenic diet, divided into four weeks. Every day you’ll follow the plan to eat breakfast, lunch, and dinner, as well as a snack or dessert with a calorie range between 1,800 and 2,000.One thing I want to mention before you get started is net carbs.
Many people who follow the ketogenic diet prefer to track net carbs rather than total carbs. To calculate net carbs, you simply take the total carb count of the meal and subtract the grams of fiber since fiber cannot be digested. Personally, I prefer to track total carbs like what I have mentioned in my first book, but I have included the grams of fiber and net carbs in these recipes, so you can choose which way to go.
Personally, I prefer more buffer when it comes to the carb count, because I want to reduce the number of obstacles keeping me from ketosis. Many of my readers as well as friends have raised this point and you can be sure quite a few nights or afternoons were spent in heated debate! Okay, it wasn’t that serious but suffice it to say that quite a bit of discussion went into this topic. Therefore, I thought it might be better if I gave you a say in this net carb-total carb debate. You get to choose whichever you prefer. In my personal opinion, when you are in the initial stages of trying to enter ketosis, keeping your total carb count in mind is probably one of the better practices you can adopt. A 20 to 50 gram range of carbs would usually work to push the body into a ketogenic state.
After you have gotten keto adapted and the body gets used to burning fat for fuel, you can then start to bring net carbs into the equation.
The first week of this 28-day meal plan is designed to be incredibly simple in terms of meal prep so you can focus on learning which foods to eat and which to avoid on the ketogenic diet – that’s why you’ll find more smoothies and soups here than in the following weeks. If you finish the first week and feel like you still need some time making the adjustment to keto, feel free to repeat it before moving on to week two. The meal plans also take into account left-overs and the yields of various recipes, so that you have minimal
waste from your efforts in the kitchen.
So, without further ado, let’s take a look at the meal plans!
Standard Keto Meal Plan - Week 1
DAY 1:
Lunch:
Dinner:
Grilled Pesto Salmon with Asparagus
and 2
Slices
Thick-Cut
Bacon
Snack/Dessert: Pumpkin Spiced Almonds and (2)
Coco-Macadamia Fat Bombs
Calories/Macros :
Calories: 1940
Fat: 144.5g
Protein: 113g
Net Carbs: 21.5g
DAY 2:
Breakfast:
Kale Avocado Smoothie
with 3 Slices
Thick-Cut
Bacon
Lunch:
Dinner:
Leftover Grilled Pesto Salmon with Asparagus and 3
Slices
Thick-Cut
Bacon
Calories/Macros :
Calories: 1845
Fat: 140.5g
Protein: 116g
Net Carbs: 28.5g
DAY 3:
Breakfast:
Leftover
Sheet Pan Eggs with Veggies and Parmesan and
3 Slices
Thick-Cut Bacon
Dinner:
Cheddar Stuffed Burgers with Zucchini
and ½ Cup
Avocado
Snack/Dessert:
Calories/Macros :Calories: 1875
Fat: 142.5g
Protein: 123.5g
Net Carbs: 22g
DAY 4:
Breakfast:
Almond Butter Protein Smoothie
with 1 Cup Avocado
Lunch:
Dinner:
Chicken Cordon Bleu with Cauliflower
and ½ Cup Avocado
Calories/Macros :Calories: 1990
Fat: 149.5g
Protein: 118.5g
Net Carbs: 31g
DAY 5:
Breakfast:
Leftover
Sheet Pan Eggs with Veggies and Parmesan and
2 Slices
Thick-Cut
Bacon
Snack/Dessert:
Calories/Macros :Calories: 1880
Fat: 146g
Protein: 118.5g
Net Carbs: 23.5g
DAY 6:
Breakfast:
Beets and Blueberry Smoothie
with 2 Slices
Thick-Cut
Bacon
Lunch:
Dinner:
Leftover Chicken Cordon Bleu with Cauliflower and 1 Cup
Avocado
Calories/Macros :Calories: 1915
Fat: 147g
Protein: 114g
Net Carbs: 27.5g
DAY 7:
Breakfast:
Leftover
Sheet Pan Eggs with Veggies and Parmesan and
3 Slices
Thick-Cut
Bacon
Lunch:
Dinner:
Leftover Chicken Cordon Bleu with Cauliflower and ½ Cup
Avocado
Calories/Macros :Calories: 1980
Fat: 152.5g
Protein: 122.5g
Net Carbs: 24.5g
Standard Keto Meal Plan - Week 2
DAY 8:
Breakfast:
Almond Butter Muffin with 6 oz
Sliced Ham
Lunch:
Egg Salad Over Lettuce
with 2
Slices
Thick-Cut
Bacon
Dinner:
Snack/Dessert:
Calories/Macros :Calories: 1940
Fat: 155g
Protein: 112.5g
Net Carbs: 21
DAY 9:
Breakfast:
Lunch:
Egg Drop Soup with
3 Slices
Thick-Cut
Bacon
Dinner:
Leftover
Sesame Crusted Tuna with Green Beans and
½ Cup
Avocado
Calories/Macros :Calories: 1970
Fat: 152.5g
Protein: 118g
Net Carbs: 24.5g
DAY 10:
Breakfast:
Almond Butter Muffin with 6 oz
Sliced Ham
Lunch:
Leftover
Egg Drop Soup with 3 Slices
Thick-Cut
Bacon
Dinner:
Rosemary Roasted Pork with Cauliflower
and 1 Cup
Avocado
Calories/Macros : Calories: 1905
Fat: 148.5g Protein: 17g
Net Carbs: 16g
DAY 11:
Breakfast:
Lunch:
Bacon,Lettuce,Tomato,AvocadoSandwich
with 5 oz
Sliced
Ham
Dinner:
Calories/Macros :Calories: 1990
Fat: 158.5g
Protein: 114g
Net Carbs: 20.5g
DAY 12:
Breakfast:
Almond Butter Muffin with 6 oz
Sliced Ham
Lunch:
Leftover
Egg Drop Soup with
3 Slices
Thick-Cut
Bacon
Dinner:
Leftover Rosemary Roasted Pork with Cauliflower and 1 Cup
Avocado
Snack/Dessert:
Calories/Macros :Calories: 1905
Fat: 148.5g
Protein: 117g
Net Carbs: 16g
DAY 13:
Breakfast:
Lunch:
Dinner:
Leftover Rosemary Roasted Pork with Cauliflower and 4 oz
Sliced Ham
Calories/Macro:Calories: 1925
Fat: 148.5g
Protein: 118g
Net Carbs: 20.5g
DAY 14:
Breakfast:
Almond Butter Muffin with 6 oz
Sliced Ham
Lunch:
Spring Salad with Shaved Parmesan
and 3
Slices
Thick-Cut
Bacon
Dinner:
Snack/Dessert:
Calories/Macros :Calories: 1920
Fat: 152g
Protein: 118.5g
Net Carbs: 17.5g
Standard Keto Meal Plan - Week 3
DAY 15:
Breakfast:
Sheet Pan Eggs with Ham and Pepper Jack
and 6 oz.
Sliced Ham
Lunch:
Dinner:
Snack/Dessert:
Calories/Macros :Calories: 1825
Fat: 144g
Protein: 114g
Net Carbs: 17.5g
DAY 16:
Breakfast:
Detoxifying Green Smoothie
with
4 Slices
ThickCut
Bacon
Lunch:
Spinach Cauliflower Soup with 4
Slices
Thick-Cut
Bacon
Calories/Macros :Calories: 1850
Fat: 139.5g
Protein: 125.5g
Net Carbs: 25
DAY 17:
Breakfast:
Leftover Sheet Pan Eggs with Ham and Pepper Jack and 4 Slices
Thick-Cut
Bacon
Lunch:
Leftover Spinach Cauliflower Soup with 1
Medium
Avocado
Dinner:
Calories/Macros :Calories: 1940
Fat: 150g
Protein: 117.5g
Net Carbs: 21g
DAY 18:
Breakfast:
Nutty Pumpkin Smoothie
with 1 Cup
Avocado
Lunch:
Dinner:
Beef and Broccoli Stir-Fry
with ½
Cup
Avocado
Calories/Macros :Calories: 1935
Fat: 139.5g
Protein: 130g
Net Carbs: 24.5g
DAY 19:
Breakfast:
Leftover Sheet Pan Eggs with Ham and Pepper Jack and 1
Medium
Avocado
Lunch:
Leftover Spinach Cauliflower Soup with 3
Slices
Thick-Cut
Bacon
Calories/Macros :Calories: 1840
Fat: 142g
Protein: 111.5g
Net Carbs: 20.5g
DAY 20:
Breakfast:
Vanilla Chai Smoothie
with 1 Cup
Avocado
Lunch:
Coconut Chicken Tenders
with 1 Cup
Avocado
Calories/Macros :Calories: 2005
Fat: 139g
Protein: 147g
Net Carbs: 16g
DAY 21:
Breakfast:
Leftover Sheet Pan Eggs with Ham and Pepper Jack and 6 oz.
Sliced Ham
Lunch:
Avocado Spinach Salad with Almonds
and 3 Slices
Thick-Cut
Bacon
Calories/Macros :Calories: 1840
Fat: 141.5g
Protein: 118.5g
Net Carbs: 16.5g
Standard Keto Meal Plan - Week 4
DAY 22:
Breakfast:
Tomato Mozzarella Egg Muffins
with 6 oz.
Sliced Ham
Lunch:
Dinner:
Parmesan-Crusted Halibut with Asparagus
and 1
Medium
Avocado
Snack/Dessert:
Calories/Macros :Calories: 1980
Fat: 150g
Protein: 116g
Net Carbs: 21g
DAY 23:
Breakfast:
Crispy Chai Waffles with
6 oz. Sliced
Ham
Lunch:
Cauliflower Leek Soup with Pancetta and 3
Slices
Thick-Cut
Bacon
Dinner:
Leftover
Parmesan Crusted Halibut with Asparagus
and 1 Cup
Avocado
Snack/Dessert:
Calories/Macros :Calories: 1985
Fat: 148g
Protein: 119.5g
Net Carbs: 23g
DAY 24:
Breakfast:
Leftover Tomato Mozzarella Egg Muffins with 6 oz.
Sliced Ham
Lunch:
Leftover
Cauliflower Leek Soup with Pancetta
and 3
Slices
Thick-Cut
Bacon
Dinner:
Snack/Dessert:
Calories/Macros :Calories: 1980
Fat: 150g
Protein: 117g
Net Carbs: 23g
DAY 25:
Breakfast:
Leftover
Crispy Chai Waffles with
6 oz
Sliced Ham
Lunch:
Dinner:
Sesame Wings with Cauliflower
and ½ Cup
Avocado
Calories/Macros :Calories: 1930
Fat: 147g
Protein: 114g
Net Carbs: 16.5g
DAY 26:
Breakfast:
Leftover Tomato Mozzarella Egg Muffins with 6 oz.
Sliced Ham
Lunch:
Leftover Cauliflower Leek Soup with Pancetta and 4
Slices
Thick-Cut
Bacon
Dinner:
Hearty Beef and Bacon Casserole with 1 Cup Avocado
Calories/Macros :Calories: 1950
Fat: 143.5g
Protein: 122g
Net Carbs: 22g
DAY 27:
Breakfast:
Broccoli Kale Egg Scramble
with 2 Slices
Thick-Cut
Bacon
Lunch:
Dinner:
Hearty Beef and Bacon Casserole with 1 Cup Avocado
Snack/Dessert:
Calories/Macros :Calories: 1965
Fat: 148g
Protein: 115.5g
Net Carbs: 27g
DAY 28:
Breakfast:
Leftover Tomato Mozzarella Egg Muffins with
6
oz. Sliced Ham
Lunch:
Dinner:
Leftover Sesame Wings with Cauliflower and
½
Cup
Avocado
Snack/Dessert:
Coconut Vanilla Cupcake and (1) Layered
Coco
-
Chia
Fat
Bomb
Calories/Macros :Calories: 1960
Fat: 148g Protein: 123.5g
Net
Carbs: 20g
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ReplyDeletewere do I get the recipes for some of these meals?
ReplyDeleteIf you click on the title of the meal it takes you to the recipe.
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