Keto meal plan alert! A free 7 day meal plan with a full shopping list to accompany The Everyday Ketogenic Kitchen. Everything from breakfast to dinner to snacks. This is a great way to kickstart your ketogenic diet!
Okay I did it. I created a full week’s worth of keto meals to go along with The Everyday Ketogenic Kitchen cookbook. Phew, finally! Creating a keto meal plan that includes every meal and every snack is a little like a puzzle. I wanted to create an interesting menu with a variety of flavors that was filling and satisfying. But I also had to take carb counts and calories into consideration every step of the way. And then I had to account for every single ingredient in the shopping list. Not an easy feat, let me tell you, but I think I succeeded and if you think so too, I would be up for creating more of these.
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I will be honest, I am not much of a meal planner. But there’s a good reason for that. I work from home. I work from my kitchen, and I am creating new keto recipes every single day. I loosely plan out what I intend to create for the week but I often change my mind. I might be struck with inspiration from another quarter or I might get too busy with other things and just rely on some leftovers or freezer meals to see us through. But I know that meal plans are very helpful for many people, especially those just starting their keto journey. And since so many of you have purchased my cookbook(s), I thought it would be great to give a little back to you.
Keto Meal Plan Notes
A few notes about the plan:
- Carb counts for every meal are total carbs, not net carbs and are calculated per serving.
- A day’s plan ranges from 20 to 25g total carbs and about 1500 calories. This is a very good place to start for most people but if you find you need more to eat, aim for very low carb snacks like cheese sticks, fat bombs, butter coffee, hardboiled eggs, etc. Or add more butter or oil to your meals to help fill up.
- The plan assumes an average family of 4 and I’ve worked the leftovers into the next day’s meals. But if you’re going it alone or you have a huge family all eating keto, you will need to make some adjustments. Many leftovers are freezer-friendly so if it’s just you or you and your partner doing keto, you can probably get 2 to 3 weeks out of this plan!
- The shopping list assumes an empty kitchen so it includes many things you probably already have on hand, like spices and oil. Take a few minutes to cross out what you don’t need to buy and the list won’t be as overwhelming!
- Leftovers are your friend. You may find that this is altogether too much food, skip one or two of the meals on the list and dig into those LO’s!
So my friends, download your free keto meal plan here and start enjoying everything the keto diet has to offer!
CLICK TO DOWNLOAD THE PDF NOW
Other great keto meal plans
3 Day Keto Kickstart Menu Plan
Dee says
Thank you – Thank You – Thank you!!!
Kiri says
Thank you for the pdf plan! Gonna print it and put in my kitchen!
Andrea says
Thank you! Dying to try.
Barbara Plescia says
Thank you……This is a great help for me. Love the variety!!!!
Dayna says
Love this meal plan!! Thank you so much for posting! We are really enjoying your cookbook this makes planning the week that much easier.
Karen says
YOU are the Bomb Dot Com. (Corny – I know, I know). But -Wow. Thank you sooo much for this.
Della says
AWESOME!!! thank you soooo much!!!
Layceann says
I am so excited for this! I have been slacking and dreading making an interesting keto dishes lately! With summer coming up the kids are so busy this really takes the guess work about what I am going to eat! Thanks I hope you make more of these! I LOVE you books and love following you!
noregrets says
Ugh when will the US finally joint he rest of the world with the metric system.
I appreciate your blog a lot, but this meal plan just requires me to calculator for half an hour.
noregrets says
Also I cannot find out if your book is in imperial or contains metric as well. I cannot buy it if it’s just imperial.
Can you inform if it is metric as well?
Carolyn says
The almond flour and coconut flour are listed in metric.
Felicia Alfaro says
Hi, sorry if this is a ridiculous question, but the cookbook is needed to find the coordinating recipes right?
Carolyn says
Yes, this meal plan is a companion to my book. I do plan on writing others but this is what it is for now.
Wyndie says
This meal plan was perfect! I desperately need another! 😊🙌🏻 We love your recepies and appreciate all you do! Amazing!
Carolyn says
Thank you! I will work on another but they really are a surprising amount of work so it may take me a bit.
Felicia says
Followed your meal plan for the week. It was fantastic.! I had recipes I never would have tried, like the lamb skewers. They were great, no strange lamb taste. All recipes were excellent. All of my family liked the dinners. Waiting patiently for your next one, but now I will be up to trying more and varied recipes from your cookbook. They are all so doable.
Thank you!
Roxan says
I bought all 3 of your cookbooks through Amazon. I do struggle with putting together meal plans so is there any way I can get the 7 day Keto plan? By the way, I absolutely LOVE your cookbooks!!!
Carolyn says
Yes, the meal plan is there for you to download. Just click the link!