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
You've completed a full week of Keto recipes, and now it's time to settle into Week 2 of your Keto journey. By this point, the Keto flu is likely behind you, and you're starting to feel more like yourself again.
This week’s focus is to continue with your Keto meals while paying closer attention to how your body feels. Do you notice an increase in energy? Is your mental clarity improving? Are your joints feeling less achy? Take some time to really tune in and listen to the signals your body is sending.
And just like last week, feel free to mix and match meals! If you’ve discovered a favorite recipe from Week 1, you can definitely enjoy it again this week.
Day 1
Optional Breakfast: Coconut Keto Coffee
Lunch: Turkey and Vegetable Stir-Fry
Dinner: Pan-Seared Pork Tenderloin with Sautéed Garlic Spinach
Day 2
Optional Breakfast: Chicken and Bacon Sausages
Lunch: Lemon-Blueberry Chicken Salad
Dinner: Simple Keto Chili
Day 3
Lunch: Turkey and Vegetable Skillet (Leftovers)
Dinner: Pork and Cashew Stir-Fry
Day 4
Lunch: Spicy Chicken Sauté with Avocado
Dinner: Leftover Keto Chili
Day 5
Optional Breakfast: Bacon and Chicken Sausages
Lunch: Spanish-Style Omelette
Dinner: Chicken and Broccoli Casserole
Day 6
Lunch: Leftover Spanish Omelette with a Side Salad
Dinner: Lemon-Garlic Ghee Salmon with Leek, Asparagus, and Ginger Sauté
Day 7
Lunch: 3-Ingredient Creamy Smoked Salmon "Pasta"
Dinner: Leftover Chicken and Broccoli Casserole
Week 3 Keto Meal Plan: Free and Easy Guide
You’ve
completed 2 weeks of Keto recipes, and now it’s time to kick off Week
3! Just like before, feel free to swap recipes around to suit your
preferences—this flexibility remains true for this week as well.
But
this time, challenge yourself to explore new Keto dishes. Try something
completely different, whether it’s cooking a type of protein you
haven’t worked with before or using a spice that’s new to you.
You might be surprised! You could discover a recipe you didn’t even know you’d love!
Day 1
Lunch: Chicken and Bell Pepper Stir-Fry
Dinner: Low-Carb Cottage Pie
Day 2
Lunch: Spinach Mini Meatloaves with a Creamy Cucumber Salad
Dinner: Creamy Tomato Basil Chicken with “Pasta”
Day 3
Lunch: Chicken and Cauliflower “Couscous” Salad
Dinner: Simple Salmon Curry
Day 4
Lunch: Avocados with Baked Eggs
Dinner: Leftover Keto Cottage Pie
Day 5
Lunch: Leftover Mini Spinach Meatloaves with an Avocado Salad
Dinner: One-Pot Pork and Cabbage Stew
Day 6
Lunch: Leftover Chicken and Cauliflower “Couscous” Salad
Dinner: Garlic and Cilantro Zucchini Beef Sauté
Day 7
Optional Breakfast: Creamy Keto Coffee
Lunch: Chicken Hash with Coconut Dijon Sauce
Dinner: Leftover One-Pot Pork and Cabbage Stew
You’ve got just one week left of your free Keto meal plan! Have you discovered any new Keto recipes that you absolutely love? Are some becoming staples in your regular routine?
I know the first few weeks can be challenging as you learn what to eat and what to avoid. But by now, you likely have a solid understanding of what fits into your daily meals.
So, for this final week, the goal is to have fun with your Keto plan! Get creative—experiment with new recipes or adjust some of our existing ones to match your tastes.
Enjoy every meal this week! Why not even try whipping up a Keto dessert? Life can feel routine, but your food doesn’t have to be.
Let’s finish this week on a high note!
Day 1
Lunch: Ham Wraps with Smoked Salmon and Cucumber
Dinner: Roast Beef served with Carrots and Onions
Day 2
Lunch: Sautéed Chicken with Basil
Dinner: Simple Pork Fajitas
Day 3
Lunch: Mini Ham and Spinach Quiches with Fried Avocado in Lemon
Dinner: Crispy Chicken Thighs (3 Ingredients) with Cauliflower Mash
Day 4
Lunch: Tuna Bowl with Roasted Cauliflower and Broccoli
Dinner: Leftover Roast Beef with Onions and Carrots
Day 5
Lunch: Simple Meatball Soup
Dinner: Leftover Crispy Chicken Thighs (3 Ingredients) with Cauliflower Mash
Day 6
Lunch: Leftover Mini Ham and Spinach Quiches with a Side Salad
Dinner: Fast Beef and Broccoli Stir-Fry
Day 7
Lunch: Leftover Simple Meatball Soup
Dinner: Shrimp with Cucumber and Ginger, served with Fried "Rice"
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