Free 28-day Keto meal plan | LIMITED TIME OFFER !

When I started my Keto diet, it was really confusing!

What do you eat except bacon and eggs? And how can I get my macros correctly?

I ended up losing a ton of time finding applications, reading nutrition labels and making mistakes!

That's why I created this FREE A 28-day Keto Meal Program (with full recipes, macros and even a shopping list) to help you navigate all of this.

You can download the complete 4-week Keto meal plan in PDF format by clicking on this link.

Or use the table of contents below to navigate between different days.

Keto meal plan 4 weeks – A complete guide to start Keto


Click on the links below to go directly to the section.

What is a Keto diet?

Do you know stories of people surviving without eating for weeks or even months?

Well, it's because our bodies are designed to have 2 ways to get energy. It can burn glucose if you eat a lot of carbohydrates a day. Or if you do not consume enough glucose (for example, if you follow a Keto diet), your body will begin to burn more fat to refuel.

So, if you are looking to lose weight (and lose fat in particular), then a keto or ketogenic diet can be excellent.

When you are on Keto, your liver breaks down fat into ketones, and then your body uses these ketones as your main source of energy. And when your body starts to burn more ketones, we call it being in the metabolic state of ketosis. This is the reason why a keto diet (or ketogenic diet) is also sometimes called ketosis diet.

What do you eat on a Keto or Ketogenic diet?

We have a complete list of foods to download here. But the essential is to eat a lot of healthy fats, a moderate amount of protein and a small amount of carbohydrates.

Keto Macros

The exact amount you should eat to contract ketosis will be different from one person to the other. Your body fat percentage, the weight you want to lose and the exercise you do make all the difference. Our Keto calculator will give you a good estimate of the macros you should consume. But remember, this is just a guide to help you use Keto … it's not a strict directive.

One factor on which we put a strong emphasis on all the diets you choose is to avoid processed foods and eat a lot of vegetables. That's why we have green smoothies and cauliflower salads in our Keto meal program. Because Keto is do not just butter loaded on the steak and eggs every day!

If you are ready to start your healthy keto diet, then Download the complete Keto meal plan free by clicking on this link.


Is Keto right for you?

Keto is not good for everyone. Many ancestral tribes may have suffered ketosis for a few months at a time (for example, the Inuit during the winter months), but most people did not follow a keto diet. long-term.

This suggests that Keto can be a fantastic tool to use when you want to lose weight without feeling hungry for a few months. But that does not have to be something you do all the time. For most healthy people, we suggest moving from a Paleo diet (richer in clean carbohydrates) to a ketogenic diet (less rich in carbohydrates).

In addition, if you have existing health problems, it is always good to seek treatment. professional medical advice to have them checked and set before starting any diet.

How to use this Keto meal plan

We have designed this Keto meal plan to make it as easy to use as possible. To help you make the most of this Keto resource, here are some tips:

  1. Browse the recipes below and check the ingredients. If you like ingredients or recipes, replace them with one of our many other recipes (you'll find our Keto recipes here).
  2. Download the meal plan, the recipes and the shopping list here. Print and take the shopping list with you when you shop.
  3. Plan when you will start Keto. Choose a good week to start and then go for it.
  4. Do not worry about macros or measuring ketones at first. Many people complicate too much
    Keto. That's why we created this meal plan to help you get started easily with Keto. It may be helpful to track your food intake and measure ketones, but they are not usually necessary at first. Just follow the meal plan for the first 2 weeks. Eat delicious Keto meals and heal your body with real food.
  5. Commit yourself to Keto publicly. Join our Facebook group Real Food Keto Weight Loss. Publish on Facebook or Instagram the sharing you agree to Keto.

Create your own Keto meal plans

Of course, you do not have to use our meal plans, you can also create your own. And one of the easiest ways to create meal plans is to do batch cooking. So here are 4 steps to creating your own Batch Cooking Keto meal plan …

We suggest doing this every weekend (Saturday or Sunday):

  1. Find 2 cooked dishes or Keto stews each week. Make a big splash of these 2 dishes for 4 dinners and 2 lunches.
  2. Prepare 1 roast or meat in the slow cooker (This may be just cooking bacon and chicken breast or roast beef). You just want to have enough cooked meat so you do not waste time cooking it during the week. Prepare enough meat for 2 dinners and 3 lunches.
  3. Use your cooked meat slowly to make easy sautéing and to add it to soups or salads.
  4. Keep bacon, eggs, canned sardines in olive oil and avocado in the house for breakfast, lunches or snacks fast and low in carbohydrates.

Here is an overview of how to create your own simple meal plan for each week. Of course, if you want more variety and a detailed Keto meal plan, then please download our 28-day free Keto meal plan here.

Your first week on Keto

Your first week on Keto can be daunting. So, read this section before you start. Pay special attention to these issues during your first week of Keto:

Keto Flu Symptoms

Many people suffer from fatigue and irritability during the first weeks of Keto. It is your body that adapts to the use of fat instead of sugar, this is often called keto flu.

There are six ways to cure Keto Flu (they are described in more detail in the article below):

  • Eat more fat
  • Eat more calories
  • Eat a little more clean carbohydrates
  • Add more salts
  • Drink more water
  • Exercise

How long does the Keto Flu last?
For some people who can easily switch between burning fat and burning sugar (that is, they are metabolically flexible), Keto Flu can last only 1 to 2 days. But if you consume tons of sugar and processed carbohydrates for a long time and you have problems with blood sugar, Keto flu can last much longer.

Do not get discouraged though … it's better, and once you've overcome Keto Flu, you'll start enjoying a lot more energy.

Do not know what to eat on Keto

When you start using Keto, you're wrong: you go to the grocery store and you do not know what you can buy.

  • If something is labeled as low carb, does that mean you can eat it on Keto?
  • Can you eat as much bacon as you want?
  • Do carbohydrates in vegetables matter?
  • What about dairy products? Can you eat cheese on Keto?

And I'm sure you'll have more questions once you get started. That's why we created this free diet plan for Keto. So, you do not have to think about what is Keto and what is not. You have just followed the recipes and enjoy them.

So, if you have not done it already, download the PDF meal plan here. And so that you can start learning about what is Keto and what is not, check out our list of Keto dietary foods here. (You can download a printable PDF that lists all foods that are keto.)

You eat too little

It sounds strange, but most people eat too little when they start using Keto. This is partly because they cut out all the consumer waste (bread, cereals, sandwiches, pizza, pasta, brownies, cookies) they ate before, but they forget to add new foods.

So, do not fall into this trap! Make sure you have enough Keto foods before you start and do not forget to eat.

Eat fat on Keto

You want to know that you are doing Keto correctly … I understand it completely. And that's what all members of the Keto Summit want to help you! But it's easy to get overwhelmed by the amount of information on the web (a lot of which is false or impractical).

The Keto Summit is designed to make it easier for you to achieve the desired results (weight loss or more energy) without having to learn complex chemistry, math or cooking techniques!

So, when you start Keto for the first time, do not force for macros!

You will read on other websites that you must make sure you eat very little carbohydrate, avoid too much protein and consume fat. And you will be confused because you do not know how you can eat so many fat meals after meals.

That's why we recommend you do not worry about the exact amount of fat or protein you eat. Focus first on reducing your daily net carbohydrate intake to less than 25 grams. (Net Carbs = Total Carbohydrates – Fiber)

Levels of ketone

Many other websites will also recommend measuring your ketone levels (with sticks or ketone counters) and telling you that you need to go above certain levels to be in ketosis.

And while measuring ketone levels can be really helpful, we suggest you do not worry about it at first. It's easy to get distracted by your ketone levels and forget that the reason you started the Keto diet was to get tangible results like losing fat, removing the brain veil, or stabilizing your blood sugar.

When should ketones be measured?
Tracking what you eat and measuring ketone levels (with a precise blood ketone reader) are helpful if you stick to the keto and if you do not get the desired results. Or if you practice keto for therapeutic reasons and you need much higher ketone levels, it can also be useful to measure ketones and possibly supplement with exogenous ketones. We recommend Keto Upgrade for extra ketone reinforcement.

So with these tips in mind, check what you are going to eat the first week of Keto …

Meal plan of the week 1 – Adapt to keto faster with these Keto dietary meals

Keto meal plan 28 days - Diet 1

Day 1

Keto meal plan for 28 days - Week 1 Day 1 minute
Optional breakfast: Traditional Keto Coffee
Breakfast: Caesar Salad with Bacon and Avocado
Having dinner: Chicken Casserole With Mushrooms And Kale

Day 2

Keto meal plan for 28 days - Week 1 Day 2 min
Optional breakfast: Keto chocolate and hazelnut muffins
Breakfast: Tuna salad with pepper and lemon
Having dinner: Sautéed quick ground beef

Day 3

Keto meal plan for 28 days - Week 1 Day 3 min
Optional breakfast: Keto Bacon Mini Frittata
Breakfast: Egg Salad
Having dinner: Remains of saucepan of mushrooms and kale

Day 4

Keto meal plan for 28 days - Week 1 Day 4 min
Optional breakfast: Traditional Keto Coffee
Breakfast: Broccoli salad with bacon and fried eggs
Having dinner: Beef teriyaki with sesame and kale

Day 5

Keto meal plan for 28 days - Week 1 Day 5 min
Optional breakfast: Keto chocolate and hazelnut muffins
Breakfast: Remains of cucumber stuffed with egg salad
Having dinner: Tuscan chicken pan fried «Pasta»

Day 6

Keto meal plan for 28 days - Week 1 Day 6 minutes
Optional breakfast: Traditional Keto Coffee
Breakfast: Caesar Salad with Garlic Shrimps
Having dinner: Apple Dijon Pork Chops with Roasted Broccoli

Day 7

Keto meal plan for 28 days - Week 1 Day 7 minutes
Optional breakfast: Keto Bacon Mini Frittata
Breakfast: Chicken and noodle soup with easy salad
Having dinner: Teriyaki Beef Remains with Sesame and Kale

2nd week meal plan – get into your diet

Keto meal plan 28 days - Diet 2

Day 1

Keto meal plan 28 days - 2 day diet 1 min
Optional breakfast: Keto Coco Coffee
Breakfast: Turkey pan with vegetables
Having dinner: Pan-fried pork tenderloin, sautéed with spinach and garlic

Day 2

Keto meal plan 28 days - 2 day diet 2 min
Optional breakfast: Sausages with chicken and bacon
Breakfast: Blueberry and Lemon Chicken Salad
Having dinner: Keto Easy Chile

Day 3

Keto meal plan 28 days - 2 day plan 3 min
Optional breakfast: Keto Zucchini Bread
Breakfast: Turkey and vegetable skillet
Having dinner: Sautéed Pork and Cashew Nuts

Day 4

Keto meal plan 28 days - 2 day diet 4 min
Optional breakfast: Keto Coco Coffee
Breakfast: Sautéed with spicy chicken and avocado
Having dinner: Remains of easy peppers

Day 5

Keto meal plan for 28 days - Week 2 Day 5 min
Optional breakfast: Sausages with chicken and bacon
Breakfast: Spanish omelette
Having dinner: chicken and broccoli casserole

Day 6

Keto meal plan 28 days - 2 day diet 6 min
Optional breakfast: Keto Zucchini Bread
Breakfast: Spanish omelette with rest of salad
Having dinner: Salmon with Ghee Lemon-Garlic with Sauté of Pinger, Asparagus and Asparagus

Day 7

Keto meal plan for 28 days - Week 2 Day 7 minutes
Optional breakfast: Keto Coco Coffee
Breakfast: Creamy Smoked Salmon Pasta with 3 Ingredients
Having dinner: Broccoli chicken leftovers

Meal plan of the week 3 – Experiment with new Keto meals

Keto meal plan 28 days - Diet 3

Day 1

Keto meal plan 28 days - 3 day diet 1 min
Optional breakfast: Coffee Keto Frothy
Breakfast: Sautéed Chicken With Pepper
Having dinner: Keto Cottage Pie

Day 2

Keto meal plan 28 days - 3 day diet 2 min
Optional breakfast: Keto apple and cinnamon muffins
Breakfast: Spinach mini rolls with creamy cucumber salad
Having dinner: Creamy chicken with tomatoes and basil "Pasta"

Day 3

Keto meal plan for 28 days - Week 3 Day 3 min
Optional breakfast: Keto stack of breakfast
Breakfast: Couscous salad with chicken and cauliflower
Having dinner: Easy Salmon Curry

Day 4

Keto meal plan for 28 days - Week 3 Day 4 min
Optional breakfast: Coffee Keto Frothy
Breakfast: Baked eggs with avocado
Having dinner: Cottage keto pie

Day 5

Keto meal plan for 28 days - Week 3 Day 5 min
Optional breakfast: Keto apple and cinnamon muffins
Breakfast: Spinach mini rolls with avocado salad
Having dinner: Pork and cabbage stew

Day 6

Keto meal plan for 28 days - Week 3 Day 6 minutes
Optional breakfast: Keto stack of breakfast
Breakfast: Remains of couscous salad with chicken cauliflower
Having dinner: Stuffed beef with zucchini with garlic and coriander

Day 7

Keto meal plan for 28 days - Week 3 Day 7 minutes
Optional breakfast: Coffee Keto Frothy
Breakfast: Chicken Hash with Dijon Sauce with Coconut
Having dinner: Pork and cabbage stew at a pot

Week 4 meal plan – Have fun with your Keto diet menu

Keto 28-Day Meal Plan - Diet 4

Day 1

Keto meal plan for 28 days - Week 4 Day 1 minute
Optional breakfast: Keto Coffee Reinforced Collagen
Breakfast: Ham wrap with smoked salmon and cucumber
Having dinner: Roast Beef with Carrots and Onions

Day 2

Keto meal plan 28 days - 4 day diet 2 min
Optional breakfast: Toast Keto of 10 minutes
Breakfast: Sautéed chicken with basil
Having dinner: Easy pork fajitas

Day 3

Keto meal plan 28 days - 4 day diet 3 min
Optional breakfast: Keto Blueberry Muffins
Breakfast: Mini quiches with ham and spinach with fried avocado with lemon
Having dinner: Crispy chicken legs with 3 ingredients and cauliflower purée

Day 4

Keto meal plan 28 days - 4 day diet 4 min
Optional breakfast: Keto Coffee Reinforced Collagen
Breakfast: Bowl of broccoli tuna with roasted cauliflower
Having dinner: Roast beef with carrots and onions

Day 5

Keto meal plan for 28 days - Week 4 Day 5 min
Optional breakfast: Toast Keto of 10 minutes
Breakfast: Meatball soup
Having dinner: Crispy chicken legs with 3 ingredients and cauliflower puree

Day 6

Keto meal plan 28 days - 4 day diet 6 min
Optional breakfast: Keto Blueberry Muffins
Breakfast: Remains of mini quiches with ham and spinach with salad
Having dinner: Quick stir with beef and broccoli

Day 7

Keto meal plan for 28 days - Week 4 Day 7 min
Optional breakfast: Keto Coffee Reinforced Collagen
Breakfast: Remains of meatball soup
Having dinner: Ginger and cucumber shrimp with fried "rice"

Click to download this free Keto meal plan

Want more Keto meal plans?

Check out our weekly Keto meal plans here.

Free 28-day Keto meal plan | LIMITED TIME OFFER !
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