7 day and 28 day keto diet meal plan

7 AND 28 DAY KETO DIET MEAL PLAN

Keto Meal Plan

If you are looking for a keto diet meal plan? You've landed at the right place. As we know keto diet limits carbohydrate intake. In Keto Guideline community , we recommend you to consume less than 18 grams of net carbs per day. This will results in increased fat burning with potential benefits like improved metabolic health and healthy weight loss .

Let's start

Before switching to keto diet and using keto diet plan , you must read the all advice given below.

Who can use these keto diet plan?

These keto meal plans are designed for people who want to simplify their lives while getting all the health benefits of the keto diet like blood sugar control, cholesterol, blood pressure, and, other health improvements. Use this diet doctor kitchen clean-out list before starting your keto diet plan. This will helps your kitchen to become keto-friendly and your chances of success also will increase.

Basics of these keto diet plan

Your meals on these keto diet plans contain less than 18 grams of net carbs (total carbs minus fiber) per day. These keto meal plans provide you with enough protein that meets your needs and helps you feel healthy and charming.

These keto diet plans make your keto journey easy and entertaining.

What risk can be associated with keto diet?

Although the keto diet is safe for most people, you must consult with your doctor in case you are taking medication for diabetes or high blood pressure.

Another issue that requires special care as well is called Keto Flu. Your first week on a ketogenic diet is likely to suck! There are some things you can do to lessen the pain that can make your keto journey worse, but just be aware that it will take at least a week for you to adjust.

You'll typically feel tired, and moody and have flu-like symptoms. It's often called Carb Flu or Keto Flu. Just understand that this is your body re-adjusting. You've been so reliant on sugars and other carbohydrates as your main energy source for such a long time that it takes a bit of time for your body to switch to on keto diet and start burning ketones efficiently.

Below are some things you can do to get rid of that keto flu as quickly as possible:

1. Eat More Fats (especially coconut oil and MCT oil)

2. Eat More Calories (expand the serving size of recipes in this meal plan)

3. Add In Some Clean Carbs (e.g., fruits and more vegetables)

4. Add Salt To Your Food (sodium deficiency is common)

5. Drink Enough Water

6. Do Some Exercise (even if it's just walking)

7-Day Keto Diet Meal Plan

The Grocery List

STANDARD 28-DAY MEAL PLAN: SHOPPING LIST WEEK 1

Meat, Eggs, and Seafood
 Bacon, thick-cut – 24 slices
 Beef, ground (80% lean) – 30 ounces
 Chicken thighs, boneless – 2 pounds
 Eggs – 17 large
 Ham, deli, sliced – 3 ounces
 Ham, fat-free – 6 ounces
 Salmon, boneless – 4 (6-ounce) fillets

Fruits and Vegetables
Asparagus – 1 bunch
 Avocado – 3 small, 3 medium
 Beets – 1 small
 Bell pepper, red – 1 small
 Cauliflower – 2 cups
 Chives – 1 bunch
 Cucumber, English – 1 ½ medium
 Garlic – 1 head
 Kale – 1 cup
 Lemon – 1
 Lettuce – 5 cups
 Mushrooms – 1 cup
 Onion, red – 1 small
 Onion, yellow – 1 small, 1 medium
 Spinach – 2 cups
 Tomatoes – ½ cup
 Zucchini – 1 small, 1 large

Refrigerated and Frozen Goods
 Almond milk, unsweetened – 1 ¾ cups
 Blueberries, frozen – ¼ cup
 Cheddar cheese, shredded – 1 ¾ cups
 Coconut milk, unsweetened – 1 cup
 Cream cheese – 9 ounces
 Heavy cream – ¼ cup
 Mayonnaise – 3 tablespoons
 Parmesan cheese, grated – 1 cup
 Provolone cheese, shredded – ¼ cup
 Sour cream – 1 cup
 Yogurt, full-fat – ¾ cup

Pantry Staples and Dry Goods
 Almonds, whole – 1 cup
 Almond butter – 1 cup plus 1 tablespoon
 Almond flour – ½ cup
 Apple cider vinegar
 Basil pesto – ¼ cup
 Black pepper
 Broth, beef – 3 cups
 Chia seeds – 1 teaspoon
 Chili powder
 Cocoa powder, unsweetened
 Coconut flour – ¼ cup
 Coconut oil
 Cream of tartar
 Dijon mustard
 Ground cinnamon
 Ground cumin
 Olive oil
 Liquid stevia extract
 Macadamia nuts – 16 whole
 Paprika
 Powdered erythritol
 Protein powder, egg white, vanilla – ¼ cup
 Pumpkin pie spice
 Ranch seasoning
 Salt
 Tomato paste – 2 tablespoons

STANDARD 28-DAY MEAL PLAN: SHOPPING LIST WEEK 2

Meat, Eggs, and Seafood
 Bacon, thick-cut – 19 slices
 Chicken thighs, boneless – 2 pounds
 Eggs – 26 large
 Ham, deli, diced – ¼ cup
 Ham, fat-free – 2 pounds plus 1 ounce
 Pork tenderloin, boneless – 1 ½ pounds
 Salmon, boneless – 8 ounces
 Tuna, ahi – 4 (6-ounce) steaks

Fruits and Vegetables
 Avocado – 2 small, 2 medium
 Bell pepper, green – 1 small
 Cauliflower – 3 cups
 Celery – 1 small stalk
 Garlic – 1 head
 Ginger – 1 piece
 Green beans – 2 cups
 Lemon – 1
 Lettuce – 4 ¼ cups
 Onion, red – 1 small
 Onion, yellow – 1 small
 Parsley – 1 bunch
 Rosemary – 1 bunch
 Spring greens – 4 ounces
 Tomato – 1 small

Refrigerated and Frozen Goods
 Almond milk, unsweetened – ¾ cup
 Butter – 1 tablespoon
 Cream cheese – 1 ounce
 Heavy cream – 1 cup plus 1 tablespoon
 Mayonnaise – 3 tablespoons
 Parmesan, shaved – ¼ cup

Pantry Staples and Dry Goods
 Almond butter – 1 ¾ cups
 Almond flour – 2 ½ cups
 Baking powder
 Black pepper
 Broth, chicken – 5 cups
 Chia seeds – ½ cup
 Chicken bouillon – 4 cubes
 Chili garlic paste
 Cocoa powder, unsweetened
 Coconut flour – 2 tablespoons
 Coconut milk, canned – 3 ¼ cups
 Coconut oil
 Cream of tartar
 Dijon mustard
 Egg white protein powder – 2 scoops (40g)
 Garam masala
 Ground cinnamon
 Ground nutmeg
 Guar gum
 Olive oil
 Onion powder
 Liquid stevia extract
 Pine nuts, roasted – ⅓ cup
 Powdered erythritol
 Red wine vinegar
 Salt
 Sesame seeds, black – ¼ cup
 Sesame seeds, toasted – ½ cup
 Sesame seeds, white – ¼ cup
 Smoked paprika
 Tomato paste – 3 tablespoons
 Vanilla extract

STANDARD 28-DAY MEAL PLAN: SHOPPING LIST WEEK 3

Meat, Eggs, and Seafood
 Bacon, thick-cut – 30 slices
 Beef, boneless chuck roast – 3 pounds
 Beef, ground (80% lean) – 12 ounces
 Beef, sirloin – 1 pound
 Chicken breast, cooked – 1 cup
 Chicken tenders, boneless – 2 pounds
 Chicken thighs, boneless – 8 ounces
 Eggs – 18 large
 Ham, deli, diced – 2 cups
 Ham, fat-free – 12 ounces
 Salmon, boneless – 4 (6-ounce) fillets

Fruits and Vegetables
 Avocado – 1 small, 8 medium
 Broccoli – 2 cups
 Cauliflower – 2 cups
 Celery – 1 small, 2 medium stalks
 Cilantro – 1 bunch
 Garlic – 1 head
 Ginger – 1 piece
 Green beans – 4 cups
 Kale – 1 cup
 Lemon – 2
 Lime – 1
 Mango – 1 small
 Onion, yellow – 2 small, 1 medium
 Spinach – 8 ounces plus 5 cups
 Spring greens – 4 cups
 Zucchini – 1 large

Refrigerated and Frozen Goods
 Almond milk, unsweetened – ¾ cup
 Butter – 2 tablespoons
 Cashew milk, unsweetened – 1 cup
 Cream cheese – 1 ounce

 Heavy cream – ¼ cup
 Pepper jack cheese, shredded – 1 cup
 Swiss cheese – 1 slice

Pantry Staples and Dry Goods
 Almonds, sliced – 1 ounce plus 5 tablespoons
 Almond butter – ¾ cup
 Almond flour – 1 ⅓ cups
 Baking soda
 Balsamic vinegar
 Black pepper
 Broth, beef – ¼ cup
 Broth, vegetable – 3 cups
 Cocoa powder, unsweetened
 Coconut, shredded unsweetened – ¾ cup
 Coconut milk, canned – 1 ½ cups
 Coconut oil
 Cream of tartar
 Dark chocolate (90% cacao) – 4 ounces
 Dijon mustard
 Garlic chili paste
 Garlic powder
 Olive oil
 Liquid stevia extract
 Matcha powder – 1 teaspoon
 Powdered erythritol
 Pumpkin pie spice
 Pumpkin puree – ½ cup
 Rice wine vinegar
 Salt
 Sesame oil
 Sesame seeds – 1 tablespoon
 Soy sauce
 Vanilla extract
 Worcestershire sauce

STANDARD 28-DAY MEAL PLAN: SHOPPING LIST WEEK 4

Meat, Eggs, and Seafood
 Bacon, thick-cut – 20 slices
 Beef, ground (80% lean) – 2 pounds
 Beef, sirloin – 8 ounces
 Chicken wing pieces – 1 pound
 Eggs – 30 large
 Halibut, boneless – 4 (6-ounce) fillets
 Ham, deli, diced – 1 cup
 Ham, deli, sliced – 1 ounce
 Ham, fat-free – 30 ounces
 Pancetta, diced – 2 ounces
 Salami – 1 ounce
 Turkey, sliced – 1 ounce
 Tuna, in oil – 2 (6-ounce) cans

Fruits and Vegetables
 Asparagus – 1 pound
 Avocado – 1 small, 5 medium
 Bell pepper, green – 1 small
 Bell pepper, red – 1 small
 Cauliflower – 2 medium heads
 Cucumber – ½ cup
 Garlic – 1 head
 Ginger – 1 piece
 Kale – 1 cup
 Leeks – 2 medium
 Lemon – 1
 Lettuce – 8 cups
 Mushrooms – 8 ounces
 Onion, green – 1 bunch
 Onion, yellow – 1 small, 1 large
 Tomato – 1 medium
 Tomatoes, cherry – 1 cup

Refrigerated and Frozen Goods
 Almond milk, unsweetened – ½ cup
 Broccoli, frozen – ¼ cup
 Butter – 5 tablespoons
 Cheddar cheese, shredded – ½ cup
 Cheddar cheese, sliced – 2 slices
 Cream cheese – 1 ounce
 Heavy cream – ½ cup plus 1 tablespoon
 Mayonnaise – ¼ cup
 Mozzarella cheese, shredded – 1 cup
 Parmesan, grated – 6 tablespoons

Pantry Staples and Dry Goods
 Almond flour – 2 tablespoons
 Apple cider vinegar
 Baking powder
 Baking soda
 Balsamic vinegar
 Black pepper
 Broth, chicken – 4 cups
 Chia seeds – 2 tablespoons
 Coconut, unsweetened, shredded – ¼ cup
 Coconut butter – ½ cup
 Coconut extract
 Coconut flour – 1 ¼ cups
 Coconut milk, canned – 1 cup
 Coconut oil
 Cream of tartar
 Dark chocolate (90% cacao) – 4 ounces
 Dijon mustard
 Garlic powder
 Ground cardamom
 Ground cinnamon
 Ground cloves
 Ground ginger
 Olive oil
 Liquid stevia extract
 Pickle relish
 Powdered erythritol
 Salt
 Sesame oil
 Soy sauce
 Vanilla extract

7 AND 28 DAY KETO DIET MEAL PLAN

28-Days Keto Diet Meal Plan

LEAVE A REVIEW OR ASK A QUESTION

Get new keto recipes, Meal Plan food lists and tips straight to your inbox!

QUICK LINKS

LEGAL

CONTACT INFO

ABOUT

Social