28 Keto Diet Plan Free

Last Updated on June 28, 2021

This Keto Meal Plan was originally created in 2016… it's been updated on January 1st 2020.

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 here for $10.

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.

Here's an interesting calculator, meal plan, and keto diet planner:

Custom Keto Diet

4-Week Keto Meal Plan & Grocery List eBook

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 here to purchase the PDF (print ready) keto meal plan.

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.

7 Yellow Onions
1 Red Onion
3 bulbs Garlic
18 Avocados
2 Limes
1 Lemon
2 Jalapeños
5 Bell Peppers
6 Plum Tomatoes
20 Cherry Tomatoes
4 Cucumbers
1 bunch Asparagus
12-16 stems Fresh Thyme, Rosemary, & Sage (mixed)
1/4 cup Fresh Basil Leaves
5 heads Romaine Lettuce
1 pkg Mixed Salad Greens
1 head Iceberg Lettuce
1 head Cauliflower
4 medium heads Broccoli

3 lb Pork Sausage (like Jimmy Dean)
5 lbs Thick-Cut Bacon
4 Whole Chickens
5.5 lb Ground Beef
12 Chicken Tenders

4 cups Butter
4 pints Heavy Cream
4 dozen Eggs
42 oz Sharp Cheddar
2/3 cup Sour Cream
4 oz Cream Cheese
1/2 cup Fresh Mozzarella
3/4 cup Parmesan Cheese (fresh, not shelf-stable)

Salt
Ground Black Pepper
3 Tbsp Baking Powder
2 tsp Vanilla Extract
3 tsp Smoked Paprika
Cayenne Pepper
2 Tbsp Chili Powder
3 Tbsp Cumin
1.5 tsp Oregano
5 tsp Garlic Powder
2 tsp Onion Powder
5 tsp Ground Mustard
12 tsp Dried Dill
4 tsp Dried Chives
11 tsp Dried Parsley
3 tsp Dried Red Onions
1 tsp Dried Basil

1 cup Sliced Almonds
1/2 cup Macadamia Nuts
3 cups Almond Flour
12 Tbsp Coconut Flour
10 scoops PREbiotic Fiber
6 scoops MCT Oil Powder
1/4 tsp Pure Monk Powder
1/4 cup Hemp Hearts
3 cans Black Olives
2 (14 oz) cans Diced Tomatoes
2 (4 oz) cans Diced Jalapeños
1/2 cup Sun-Dried Tomatoes
6.5 cups Avocado Oil
3 Tbsp Apple Cider Vinegar
MCT Oil
2 oz Pork Panko
5 tsp Yellow Mustard
2 Tbsp Balsamic Vinegar
1 cup Nutritional Yeast
Stevia Glycerite

Here's an interesting calculator, meal plan, and keto diet planner:

Custom Keto Diet

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.

8 Yellow Onions
4 Red Onions
2 heads Garlic
1 bunch Green Onions
1 Tbsp Chives
18 Avocados
5 Lemons
2 Limes
4 Bell Peppers
2 Jalapeño Pepper
1 Cucumber
36 Cherry Tomatoes
8 Plum Tomatoes
2 Carrots
2 sm or 1 lg Eggplant (3 cups)
2 small Zucchini
1 stalk Celery
2 heads Cauliflower
1/2 lb Brussels Sprouts
13 cups Baby Spinach
5 heads Romaine Lettuce
1.5 lbs Coleslaw Mix
1 pkg Mixed Salad Greens

2 lbs Beef Short Ribs
2 lbs Thick-Cut Bacon
2 Chicken Breasts (unless you have some leftover from last week)
5 lb Ground Beef
8 lb Ground Pork
3 lbs Pork Shoulder

4 dozen Eggs
2 cups Butter
2.5 cups Heavy Cream
2.75 cup Grated Parmesan
3/4 cup Sour Cream
18 oz Cheddar Cheese
2 oz Blue Cheese Crumbles
8 oz Cream Cheese

Salt
Ground Black Pepper
6 Tbsp Garlic Powder
4 Tbsp Onion Powder
1/2 tsp Allspice
2 Tbsp Dried Minced Onions
2 Tbsp Italian Seasoning
3 Tbsp Dried Basil
3 tsp Dried Oregano
1 Tbsp Baking Powder
4 tsp Dried Parsley
1 tsp Ground Ginger
4 Tbsp Sesame Seeds
1 tsp Dried Mustard
3 Tbsp Chili Powder
4 tsp Cumin
5 tsp Smoked Paprika
3/4 tsp Cayenne Pepper
3 tsp Red Pepper Flakes
1 Bay Leaf
1 tsp Cinnamon
1/2 tsp Chipotle Pepper Powder

7.25 cups Avocado Oil
1/2 cup Red Wine
1.25 cup Balsamic Vinegar
4 (6 oz) can Tomato Paste
4 (14 oz) can Diced Tomatoes
9 Tbsp Coconut Aminos
1 cup Apple Cider Vinegar
4 Tbsp MCT Oil
1/2 cup Chopped Walnuts
1/3 cup Pork Panko
2 (15 oz) can Tomato Sauce
6 tsp Dijon Mustard
Parmesan Crackers (optional)
1.5 cups Almond Flour
2 scoops PREbiotic Fiber
4 Tbsp Sesame Oil
2 Tbsp White Vinegar
4 Tbsp Yellow Mustard
5 Baby Dill Pickles
1 can Black Olives
2 Tbsp Spicy Mustard

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)

1 Jalapeño
2 Serrano Peppers
1 Bell Pepper
1 Plum Tomato
3 small Yellow Onions
1 Red Onion
1 small Shallot
6 Tomatillos
1 Cucumber
Chives
8 cloves Garlic
14 Avocados
3 Limes
1 Lemon
16 cups Broccoli Florets
1/2 head Cauliflower
2 stalks Celery
2 Carrots
1 head Iceberg Lettuce
1 pkg Mixed Greens
2 cups Baby Spinach

3 Whole Chickens
6 (6 oz) Cod Fillets (wild caught)
3 lbs Ground Beef
1 lb Ground Pork
8 slices Genoa Salami
8 slices Mortadella
8 slices Sopressata
8 slices Pepperoni
3 lbs Bacon
2 lb Skirt Steak

3 dozen Eggs
3 cups Grated Parmesan
9.75 cups Heavy Cream
31 Tbsp Butter
14 oz Sharp Cheddar
8 slices Provolone
1 cup Blue Cheese Crumbles
6-8 cups Shredded Mozzarella
1.75 cups Sour Cream
11 oz Cream Cheese
8 oz Smoked Cheddar
8 oz Monterey Jack Cheese

Salt
Ground Black Pepper
2 tsp Ground Mustard
3 Tbsp Parsley
4 tsp Garlic Powder
4 tsp Smoked Paprika
1 tsp Red Pepper Flakes
5 tsp Italian Seasoning
2 tsp Onion Powder
2 Tbsp Garam Masala
1/2 tsp Cinnamon
1/4 tsp Chipotle Pepper Powder
1 tsp Cumin
1 tsp Chili Powder
1 Tbsp Baking Powder
1 tsp Dried Minced Onions

2.75 cups Avocado Oil
1/3 cup Pork Panko
2 Tbsp Yellow Mustard
1/2 cup Nutritional Yeast
4 scoops Keto Bone Broth Protein
8 Tbsp MCT Oil
8 Dill Pickle Spears
1/4 cup Kalamata Olives
1/2 cup Macadamia Nuts
Apple Cider Vinegar
1 (14 oz) can Diced Tomatoes
4 Tbsp Collagen Protein
Yellow Mustard
1/4 cup Hemp Hearts
4 (12 oz) cans Chicken Breast
1 (4 oz) can Green Chiles
3 cups Almond Flour
2 scoops PREbiotic Fiber
8-12 Artichoke Hearts (in water)

Pickled Banana Peppers
Roasted Red Peppers
Pickled Jalapeños
Black Olives
Toothpicks

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!

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.

10 Avocados
2 Limes
1 Lemon
3 Bell Peppers
1 Jalapeño
1 Cucumber
6 Carrots
2 small Red Onions
6 Yellow Onions
2 bulbs Garlic
20 Cherry Tomatoes
2 Plum Tomatoes
2 heads Cauliflower
7 heads Broccoli
1 cup Sauerkraut
1 lb Asparagus
1.5 lbs Brussels Sprouts
1 pkg Mixed Salad Greens
1 head Iceberg Lettuce
1 head Romaine Lettuce
2 tsp Freeze Dried Dill
1 tsp Freeze Dried Chives
1/2 tsp Freeze Dried Red Onions
Fresh Parsley

1/2 lb Pork Sausage (like Jimmy Dean)
3.5 lb Bacon
2 lbs Corned Beef
4 lbs Ground Beef
2 Chicken Breasts
2 lb Chicken Breasts/Tenders
8 slices Genoa Salami
8 slices Mortadella
8 slices Sopressata
8 slices Pepperoni
3 lb Pork Shoulder
1 lb Shrimp

9 cups Heavy Cream
3 dozen Eggs
32 oz Sharp Cheddar
63 Tbsp Butter
8 oz Smoked Cheddar
6 slices Swiss Cheese
4 oz Cream Cheese
1.5 Grated Parmesan Cheese
8 slices Provolone
2/3 cup Sour Cream

Salt
Ground Black Pepper
Smoked Paprika
3 tsp Ground Mustard
1/4 tsp Chipotle Pepper Powder
1/2 tsp Caraway Seeds
4 tsp Garlic Powder
1/2 tsp Onion Powder
1/8 tsp Allspice
4 tsp Parsley
1/4 tsp White Pepper
1 tsp Italian Seasoning
2 Tbsp Baking Powder
Cayenne Pepper Powder

8 scoops Keto Bone Broth Protein
10 Tbsp MCT Oil
1/4 cup Hemp Hearts
3.5 cups Avocado Oil
Apple Cider Vinegar
2 Tbsp Tomato Sauce
2 Dill Pickles
1 Tbsp White Vinegar
1 (6 oz) can Tomato Paste
1/3 cup Balsamic Vinegar
3 Tbsp Yellow Mustard
3/4 cup Sliced Almonds
1/2 cup Macadamia Nuts
2 oz Pork Panko
3 cups Almond Flour
1/2 cup Nutritional Yeast
4 sc PREbiotic Fiber
1 cup Red Wine

28 Keto Diet Plan Free

Source: https://www.ourpaleolife.com/keto-meal-plan-grocery-list/

Millen Prink1992