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!

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.

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

• Keto Food List
• Intro to Keto
• How to get in to Ketosis Fast

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

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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.

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Keto Meal Plan (week 1)

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.

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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!

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)

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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.

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)

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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.

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)

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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