28-Day Keto Meal Plan Based on Your Caloric Intake

Types of Keto Diets

The Keto Diet, the second level of the Primal Diet, can have different types based on carbohydrates. Although all types prioritize reducing carbohydrates, the macronutrient ratios vary.

Standard Ketogenic Diet (SKD)

The standard Keto Diet includes a macronutrient ratio of 70-75% fats, 20-25% proteins, and about 15-20% carbohydrates. This type of Keto Diet boosts weight loss, improves mental clarity, and helps overall health.

Cyclical Ketogenic Diet (CKD)

The Cyclical Keto Diet is similar to the standard Keto but includes carbohydrate-loading days (e.g., 5 Keto days followed by 2 high-carb days). This type is commonly used by athletes with intense workouts because they need carbohydrates to replenish glycogen stores.

Targeted Ketogenic Diet (TKD)

The Targeted Keto Diet includes mostly fat and protein during the day to induce ketosis but carbohydrates only around workouts to provide extended energy for active individuals.

Learn More: Why Primal Diet? 10 Science-Backed Primal Diet Benefits

High-Protein Ketogenic Diet

The High-Protein Keto Diet increases protein intake to reach 30-35%, which helps build muscle mass during weight loss, especially for athletes. However, you still need to consume most of your daily calories from fat sources, about 60-65%, and keep the carbohydrates under 15%.

Dirty Keto Diet

While the standard Keto Diet focuses on whole, nutrient-dense foods, the Dirty Keto Diet lets you eat highly processed and low-quality foods, such as fast food, packaged snacks, and processed meats, as long as they align with the macronutrient goals. Learn all about the Dirty Keto Diet.

Keto Liquid Diet

A Keto Liquid Diet is a combination of a Keto Diet and a Liquid Diet, allowing liquid foods and those that become liquid at room temperature, like jelly. This diet can be good for those who want to lose weight quickly because it does not include solid foods. Learn all about the Keto Liquid Diet. 

You can choose the type of Keto Diet that best suits your metabolic needs, health status, and goals. But any type you choose, you need to keep carbohydrates low to induce ketosis.

Principles of Keto Meal Planning

As a general rule, to induce and maintain ketosis, you should consume high fat, moderate protein, and low carbohydrates. Generally, you can follow the macronutrient ratio of standard Keto:

• Fats: 70-75% of your daily calories
• Proteins: 20-25%
• Carbohydrates: 10% (usually less than 50 grams of net carbs daily)

You can provide these macros from the following nutrient-rich sources:

• Healthy Fats: Avocados, olive oil, coconut oil, butter, ghee, fatty cuts of meat
• Proteins: Grass-fed beef, poultry, eggs, pork, seafood
• Low-Carb Vegetables: Spinach, kale, broccoli, cauliflower, zucchini
• Dairy: Full-fat cheese, heavy cream, Greek yogurt (unsweetened)
• Nuts and Seeds: Almonds, chia seeds, flaxseeds, macadamia nuts

You should also avoid the following food sources to maintain ketosis.

• High-Carb Foods: Bread, pasta, rice, and other grains
• Sugary Foods: Sweets, candy, sodas, fruit juices
• Starchy Vegetables: Potatoes, sweet potatoes, corn, and beets
• Legumes: Beans, lentils, and chickpeas
• Processed Foods: Junk food, processed meats with hidden sugars, and unhealthy fats

Using these foods and following the proper macronutrient ratio, you can make your Keto meal plan. The following tips can also help you create a more detailed plan.

Learn More: The Low-Carb Diet: Your Free Beginner’s Guide

How to Create Your Own Keto Meal Plan?

Your Keto meal plan should be designed based on your goal/ goals. If you aim to lose weight, you need to create a caloric deficit. To improve health through ketosis, you need to focus on fat and moderate protein.

However, the most important factors in all these goals are your daily caloric needs and macronutrient ratio. You can use this Free Macronutrient Calculator to determine the proper ratio based on your body composition and needs.

Once you know your daily calorie needs, divide them into the proper macro percentages. You can also consult a healthcare professional or dietitian to determine the optimal ratio.

Spread your calorie and macro intake across 3-4 meals per day. Include a fat source, moderate protein, and low-carb vegetables with each meal to reach your intended nutrient goals.

Use apps like GoCarnivore to track your progress and stick to your macros to induce and maintain the fat-burning state of ketosis.

To help you get started, we have provided a sample 28-day Keto meal plan to cover the whole month.

28-Day Sample Keto Meal Plan

Here’s a 28-day Keto meal plan with breakfast, lunch, dinner, and snacks for each day. Each meal is designed to keep you in ketosis by maintaining the right balance of fats, proteins, and carbs.

These meals are based on whole, nutrient-dense foods that keep the daily carb intake under 50 grams. You can always change the plan with your favorite foods; just remember to include Keto-friendly products.

Day 1

• Breakfast: Scrambled eggs with spinach, cooked in butter, and half an avocado
• Snack: A handful of almonds
• Lunch: Grilled chicken Caesar salad with olive oil
• Snack: Cheese sticks
• Dinner: Baked salmon with roasted broccoli and butter

Day 2

• Breakfast: Full-fat Greek yogurt with chia seeds and a few raspberries
• Snack: Hard-boiled egg
• Lunch: Turkey lettuce wraps with avocado and mayo
• Snack: Macadamia nuts
• Dinner: Grilled steak with sautéed spinach in butter

Day 3

• Breakfast: Omelet with cheese, mushrooms, and avocado
• Snack: Celery with almond butter
• Lunch: Tuna salad with mayo over mixed greens
• Snack: Cheese slices
• Dinner: Pork chops with roasted Brussels sprouts in olive oil

Day 4

• Breakfast: Keto smoothie with coconut milk, spinach, and protein powder
• Snack: Keto chia pudding
• Lunch: Grilled shrimp salad with avocado and olive oil
• Snack: 1 boiled egg
• Dinner: Ribeye steak with cauliflower mash and butter

Day 5

• Breakfast: Scrambled eggs with bacon and avocado
• Snack: Handful of walnuts
• Lunch: Turkey and cheese roll-ups with mustard
• Snack: Almonds
• Dinner: Grilled salmon with zucchini noodles and olive oil

Day 6

• Breakfast: Keto chia pudding with almond milk and a few blueberries
• Snack: Cheese sticks
• Lunch: Grilled chicken thighs with mixed greens and olive oil dressing
• Snack: Macadamia nuts
• Dinner: Lamb chops with roasted asparagus and butter

Learn More: 28-Day Low-Carb Meal Plan Based on Your Calorie Goals

Day 7

• Breakfast: Omelet with cheese, spinach, and sausage
• Snack: A handful of pecans
• Lunch: Shrimp stir-fry with zucchini and coconut oil
• Snack: Hard-boiled egg
• Dinner: Baked chicken breast with cauliflower rice and butter

Day 8

• Breakfast: Scrambled eggs with smoked salmon and cream cheese
• Snack: Celery with peanut butter
• Lunch: Grilled chicken with Caesar salad
• Snack: Macadamia nuts
• Dinner: Ribeye steak with roasted broccoli and butter

Day 9

• Breakfast: Full-fat Greek yogurt with chia seeds and walnuts
• Snack: 1 boiled egg
• Lunch: Tuna salad with avocado and olive oil over greens
• Snack: Almond butter
• Dinner: Baked salmon with roasted cauliflower and butter

Day 10

• Breakfast: Omelet with cheese, mushrooms, and sausage
• Snack: Almonds
• Lunch: Chicken thighs with leafy greens and olive oil
• Snack: Pecans
• Dinner: Grilled pork chops with roasted Brussels sprouts

Day 11

• Breakfast: Keto smoothie with almond milk, avocado, and protein powder
• Snack: Cheese sticks
• Lunch: Grilled shrimp with avocado and mixed greens
• Snack: Hard-boiled egg
• Dinner: Grilled steak with zucchini noodles and olive oil

Day 12

• Breakfast: Scrambled eggs with bacon and avocado
• Snack: Celery sticks with almond butter
• Lunch: Grilled chicken salad with olive oil dressing
• Snack: Walnuts
• Dinner: Baked salmon with roasted vegetables (cauliflower, zucchini) in butter

Day 13

• Breakfast: Keto chia pudding with almond milk and a few blueberries
• Snack: Hard-boiled egg
• Lunch: Turkey lettuce wraps with avocado and mayo
• Snack: Almonds
• Dinner: Grilled lamb chops with roasted broccoli

Day 14

• Breakfast: Omelet with cheese, spinach, and bacon
• Snack: Macadamia nuts
• Lunch: Shrimp stir-fry with zucchini and coconut oil
• Snack: Cheese slices
• Dinner: Pork chops with cauliflower mash and butter

Day 15

• Breakfast: Scrambled eggs with smoked salmon and avocado
• Snack: Celery with peanut butter
• Lunch: Caesar salad with grilled chicken
• Snack: Cheese sticks
• Dinner: Grilled ribeye steak with roasted Brussels sprouts

Day 16

• Breakfast: Keto chia pudding with almond milk and a few raspberries
• Snack: Hard-boiled egg
• Lunch: Tuna salad with olive oil and avocado
• Snack: Walnuts
• Dinner: Grilled salmon with roasted zucchini

Day 17

• Breakfast: Omelet with cheese, mushrooms, and sausage
• Snack: Almonds
• Lunch: Turkey lettuce wraps with mayo and avocado
• Snack: Macadamia nuts
• Dinner: Grilled pork chops with roasted asparagus in olive oil

Day 18

• Breakfast: Keto smoothie with coconut milk, spinach, and protein powder
• Snack: Cheese sticks
• Lunch: Grilled shrimp salad with avocado and olive oil
• Snack: Pecans
• Dinner: Ribeye steak with roasted cauliflower and butter

Day 19

• Breakfast: Scrambled eggs with bacon and avocado
• Snack: A handful of walnuts
• Lunch: Grilled chicken salad with olive oil dressing
• Snack: Cheese sticks
• Dinner: Grilled salmon with roasted broccoli and butter

Day 20

• Breakfast: Keto chia pudding with almond milk and a few blueberries
• Snack: Celery sticks with almond butter
• Lunch: Grilled chicken thighs with avocado and mixed greens
• Snack: Macadamia nuts
• Dinner: Grilled lamb chops with sautéed spinach

Day 21

• Breakfast: Omelet with cheese, spinach, and sausage
• Snack: A handful of pecans
• Lunch: Shrimp stir-fry with zucchini in coconut oil
• Snack: Cheese sticks
• Dinner: Pork chops with cauliflower rice and butter

Day 22

• Breakfast: Scrambled eggs with spinach and smoked salmon
• Snack: Celery with peanut butter
• Lunch: Caesar salad with grilled chicken
• Snack: Cheese slices
• Dinner: Grilled ribeye steak with roasted Brussels sprouts

Day 23

• Breakfast: Keto chia pudding with almond milk and chia seeds
• Snack: Almond butter
• Lunch: Tuna salad with avocado and olive oil
• Snack: Walnuts
• Dinner: Grilled salmon with roasted zucchini and butter

Day 24

• Breakfast: Omelet with cheese, mushrooms, and sausage
• Snack: Hard-boiled egg
• Lunch: Turkey lettuce wraps with avocado and mayo
• Snack: Pecans
• Dinner: Grilled pork chops with roasted asparagus

Day 25

• Breakfast: Keto smoothie with coconut milk, spinach, and protein powder
• Snack: Cheese sticks
• Lunch: Grilled shrimp salad with avocado and olive oil
• Snack: Walnuts
• Dinner: Grilled steak with sautéed spinach

Day 26

• Breakfast: Scrambled eggs with bacon and avocado
• Snack: Celery with almond butter
• Lunch: Grilled chicken salad with olive oil dressing
• Snack: Macadamia nuts
• Dinner: Baked salmon with roasted vegetables in butter

Day 27

• Breakfast: Keto chia pudding with almond milk and blueberries
• Snack: Cheese sticks
• Lunch: Shrimp stir-fry with zucchini and coconut oil
• Snack: Cheese slices
• Dinner: Grilled ribeye steak with cauliflower mash

Day 28

• Breakfast: Fried eggs with bacon and olives
• Snack: Celery with walnuts
• Lunch: Steak with olive oil
• Snack: Macadamia nuts
• Dinner: Grilled chicken with roasted vegetables in butter

In addition to this Keto meal plan, consider the following tips about hydration, electrolytes, and variety to reach the best results.

Tips for Success on a Keto Meal Plan

1. Hydration: Drink enough water throughout the day because decreasing carbohydrates can dehydrate the body. Each gram of carbs includes 3 grams of water, so drink 8-10 glasses of water daily.
2. Electrolytes: Consume sodium, potassium, and magnesium to keep electrolytes balanced. You can also consume salt.
3. Variety: To bring variety to your Keto dishes and receive nutrients, use different recipes and ingredients, try different cooking methods, and add spices or Keto-friendly sauces.

As mentioned above, you need to create a caloric deficit to lose weight. It means the number of calories you burn must be higher than the calories you consume. The following Keto meal plan ideas are based on daily caloric needs.

Keto Meal Plans Based on Calorie Goals

You can determine the optimal caloric needs by consulting a healthcare provider, dietitian, or health coach. You should consume enough calories to give you the energy to go through the day without causing weight gain.

Here are sample meal plans based on 1200, 1500, and 1800 calories a day to help you get started.

1200-Calorie Keto Meal Plan

• Breakfast: Scrambled eggs with spinach and avocado
  • Calories: 300 | Carbohydrates: 5g
• Lunch: Grilled chicken breast with olive oil dressing and a side of leafy greens
  • Calories: 400 | Carbohydrates: 6g
• Dinner: Baked salmon with roasted broccoli and butter
  • Calories: 500 | Carbohydrates: 7g

1500-Calorie Keto Meal Plan

• Breakfast: Keto smoothie with almond milk, avocado, and chia seeds
  • Calories: 400 | Carbohydrates: 10g
• Lunch: Caesar salad with grilled shrimp
  • Calories: 450 | Carbohydrates: 8g
• Dinner: Pork chops with sautéed spinach and butter
  • Calories: 500 | Carbohydrates: 7g
• Snack: 1 boiled eggs
  • Calories: 150 | Carbohydrates: 1g

1800-Calorie Keto Meal Plan

• Breakfast: Omelet with cheese, mushrooms, and avocado
  • Calories: 500 | Carbohydrates: 8g
• Lunch: Grilled chicken thighs with a mixed green salad and olive oil
  • Calories: 550 | Carbohydrates: 6g
• Dinner: Ribeye steak with cauliflower mash and butter
  • Calories: 600 | Carbohydrates: 7g
• Snack: A handful of macadamia nuts
  • Calories: 150 | Carbohydrates: 3g

Common Mistakes to Avoid

Please consider the following common mistakes to make the most of your Keto meal plan and reach your health and fitness goals.

Overeating Protein

While protein is essential, eating it in excess can lead to gluconeogenesis, where the body converts extra protein into glucose, kicking you out of ketosis.

Forgetting Hidden Carbohydrates

Don’t forget to consider hidden carbohydrates in sauces, dressings, and processed foods. Check the labels and track your carb intake carefully to avoid exceeding your daily limit.

Neglecting Hydration and Electrolytes

Reducing carbohydrate intake can cause water loss in the Keto Diet. So, drink plenty of water and supplement with sodium, potassium, and magnesium (or simply table salt) to keep electrolytes balanced and avoid dehydration and its side effects.

Not Eating Enough Fat

Not consuming enough healthy fats can decrease your energy levels and hinder ketosis. Eat healthy fat sources like avocados, olive oil, coconut oil, butter, fatty cuts of meat, and full-fat dairy.

Eating Too Many Processed Keto Foods

While there are many Keto-friendly packaged foods available, these products can be high in unhealthy fats, artificial sweeteners, and hidden carbohydrates.

Consuming processed Keto snacks like bars, chips, and shakes can stall weight loss. So, to get the best results, eat whole, unprocessed foods like fresh vegetables, quality meats, and healthy fats.

Focusing Only on Weight Loss

The Keto Diet can positively affect mental clarity, blood sugar, and energy levels. However, some people focus solely on the scale and may become discouraged if they don’t see immediate weight loss.

Weight loss, especially fat loss, takes time. So, while you are sticking to the diet and waiting for the weight loss to happen, enjoy the health benefits the Keto Diet offers, like improved mood, better sleep quality, and steady energy levels.

Not Planning Meals in Advance

Not designing a proper Keto meal plan before starting the diet can lead to grabbing high-carb or non-keto foods out of convenience, especially when you're hungry or busy.

So, it’s wise to plan your meals in advance, as it helps you choose Keto-friendly, nutritious options and avoid the temptations of high-carb alternatives.

Not Considering Sleep and Stress

Poor sleep can increase cravings and hinder weight loss. Lack of sleep increases levels of the hunger hormone ghrelin. Having 7-9 hours of sleep every night can support weight loss and overall health.

High levels of stress increase the stress hormone cortisol, which promotes fat storage, particularly in the abdominal area. So, controlling stress can help with weight loss.

Quitting Too Early

Some people expect immediate results and get discouraged when they don’t see rapid weight loss or other benefits right away. Your body needs time to adapt to burning fat instead of carbohydrates.

So, take vitamin P (be patient) and give your body time to adjust. Stick with the diet for at least 4-6 weeks before evaluating your progress.

Relying Too Much on Dairy

While full-fat dairy is Keto-friendly, avoid overconsuming calorie-dense products like cheese, cream, or yogurt, which can cause weight gain and inflammation.

Consume moderate carbohydrates and monitor your body’s reactions. If you notice digestive issues, bloating, or weight loss stalls, reduce dairy or switch to non-dairy alternatives like coconut milk or almond milk.

Not Adjusting Your Macronutrients as You Progress

Your caloric, metabolic, and macronutrient needs may change as you lose weight, increase your physical activity, or change body composition. Sticking to the same ratios and calorie intake throughout the entire journey can cause weight loss plateaus.

Conclusion

Sticking to a personalized Keto meal plan can help you lose weight and improve your health. So, keep your macronutrients balanced by consuming nutritious, high-quality products.

To maximize the results, you can continue reducing carbohydrates and enter a Ketovore Diet to transition into the Carnivore Diet.