Designing a proper Keto meal plan helps you receive essential nutrients, enjoy a low-carb lifestyle, and reach your health and fitness goals. Here are sample 28-day meal plans to get you started. You can also find meal plans based on daily caloric intake. So, let’s do meal prep to induce ketosis, lose weight, and improve health.
Highlights
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.
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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.
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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:
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.
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.
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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
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
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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
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.
Electrolytes: Consume sodium, potassium, and magnesium to keep electrolytes balanced. You can also consume salt.
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.
Every week your favorite Carnivore doctors like Dr Chaffee, Dr Baker, Dr Bright join us LIVE to answer your medical questions and our coaches will help you lose weight and heal inflammation fast.
