A Keto Helper: The FREE 28 Day Meal Plan With Recipes,Macros & Shopping List - guide for keto diet

Sunday, 25 November 2018

A Keto Helper: The FREE 28 Day Meal Plan With Recipes,Macros & Shopping List


A Keto Helper: The FREE 28 Day Meal Plan With Recipes,Macros & Shopping List

In this article, you’ll find a 28-day 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.


Keep in mind the calorie range for these meal plans – if you read my first book and calculated your own daily caloric needs, you may need to make some adjustments. If you’re trying the ketogenic diet for the first time, however, it may be easiest to just follow the plan as is until you get the hang of it.



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:


Breakfast:

Lunch:

Dinner:
Grilled Pesto Salmon with Asparagus and 2 Slices Thick-Cut Bacon 


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

Snack/Dessert:

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

Lunch:
Dinner:

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:

Snack/Dessert:

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

Lunch:

Dinner:

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

Snack/Dessert:

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

Snack/Dessert:

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

Snack/Dessert:

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: 

Snack/Dessert: 

Calories/Macros : Calories: 1905 Fat: 148.5g Protein: 17g Net Carbs: 16g


DAY 11:


Breakfast: 

Lunch:

Dinner:

Snack/Dessert:

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

Snack/Dessert:

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: 

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

Dinner: 

Snack/Dessert: 

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:

Snack/Desser:

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

Snack/Dessert:

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 

Dinner:

Snack/Dessert:

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

Dinner:

Snack/Dessert:

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

Dinner:

Snack/Dessert:

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:

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

Snack/Dessert:

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:
Leftover Hearty Beef and Bacon Casserole with 1 Cup Avocado

Snack/Dessert:

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:
Leftover 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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