When I first began the Keto diet, I found it incredibly confusing!
What else can you eat besides bacon and eggs? And how do you calculate your macros properly?
I spent so much time trying to figure out apps, studying nutrition labels, and making plenty of mistakes along the way! That’s exactly why I put together this FREE Keto meal plan, which includes a complete...
Free Keto Meal Plan – Your Comprehensive Guide to Starting the Keto Diet
Are you interested in trying Keto but unsure about making a long-term commitment? I totally get that! When I first started, I didn’t think it would be something I’d stick to for the long haul either!
If you want to experience the benefits of Keto—like reduced hunger, increased energy, improved mental clarity, and more—this free 28-day Keto meal plan is perfect for you. Think of it as a 28-day Keto challenge!
That’s right—there’s no need to commit beyond 28 days! You can do it with a friend, a family member, or even on your own. All it takes is dedicating yourself to eating Keto for just 28 days.
By the end of the challenge, I’m sure you’ll understand why so many people rave about how amazing they feel on the Keto diet!
Free Keto Meal Plan: Week 1
You can adapt to Keto more quickly by enjoying familiar meals that have been made Keto-friendly. For your first week, I’ve chosen recipes that resemble foods you already enjoy to help you ease into this new way of eating.
Remember, you’re free to swap recipes as much as you like. Your goal this week is to enjoy each meal without feeling deprived or like you’re missing out on anything!
You might also want to check out this article about the Keto flu, which offers tips you can follow from Day 1 to make your first week as smooth as possible.
Day 1
Optional Breakfast: Classic Keto Coffee
Lunch: Caesar Salad with Bacon and Avocado
Dinner: Chicken, Mushroom, and Kale Casserole
Day 2
Optional Breakfast: Keto Chocolate and Hazelnut Muffins Lunch: Tuna Salad with Lemon and Pepper
Dinner: Quick Ground Beef Stir-fry
Day 3
Lunch: Simple Egg Salad
Dinner: Leftover Chicken, Mushroom, and Kale Casserole
Day 4
Optional Breakfast: Classic Keto Coffee
Lunch: Broccoli and Bacon Salad topped with Fried Eggs
Dinner: Sesame Beef Teriyaki served with Kale
Day 5
Optional Breakfast: Keto-Friendly Chocolate Hazelnut Muffins
Lunch: Cucumber Boats Filled with Leftover Egg Salad
Dinner: Pan-Seared Tuscan Chicken with "Pasta
Day 6
Optional Breakfast: Classic Keto Coffee
Lunch: Caesar Salad with Garlic Shrimp
Dinner: Apple Dijon Pork Chops paired with Roasted Broccoli
Day 7
Optional Breakfast: Mini Keto Bacon Frittatas
Lunch: Chicken "Noodle" Soup served with a Simple Side Salad
Dinner: Leftover Sesame Beef Teriyaki with Kale
Stay tuned for week two soon.
