In the past few years, the ketogenic diet has become one of the most popular lifestyles of weight loss and improved health worldwide. If you’ve been looking for a way to kick off a change in your eating habits, this meal plan will lay out a foundation that you can follow along with.
The downloadable and printable keto diet meal plan features tried and true recipes that you’ll be sure to enjoy. From make-ahead meals, using leftovers, cooking low-carb treats, to incorporating intermittent fasting – this meal plan will show you the different aspects of keto from all angles.
You’ll find over 15 delicious recipes in the meal plan – breakfast, lunch, and dinner every day (except when fasting) along with dessert. Perfect for starting out and seeing a bit of variety in a standard ketogenic diet.
In this article, we’ll go over the basics of keto, from what it is, what to eat, to a full 14-day plan you can follow yourself to see what it’s all about. If you want to skip ahead, feel free to use the links below:
- What is Keto (and How Does It Work)?
- What Foods to Eat
- Premium Meal Plan for Your Macros
- Tips Before Starting
- Preview of Week 1
- Preview of Week 2
- Get the Plan
- Inside the Shopping List
- FAQ & Resources
What is Keto and How Does it Work?
A keto diet is well-known for being a low carb diet, in which the body produces ketones in the liver to be used as energy. It’s referred to by many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), and so on. Though some of these other “names” have different nutritional standards, we’ll stick with the rules of keto.
When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream, by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored.
By lowering the intake of carbs, the body is induced into a state known as ketosis. This allows your body to use the fat you’re eating along with your body fat to create energy called ketones. Instead of using glucose for energy, you now use fat. While this is a basic explanation of how keto works, if you want more information please read through our in-depth guide to ketosis >
Why start a ketogenic diet meal plan? Some researchers swear that it is the best diet for most people to be on, while others think it is just another fad diet. While there isn’t one perfect diet for everyone or every condition, there is plenty of solid research backing up the benefits of keto. In fact, it has been found to be better than most diets at helping people with:
- Weight Loss & Obesity
- Epilepsy
- Type 1 & 2 Diabetes
- High Blood Pressure
- High Blood Sugar Levels
- Heart Disease
- Polycystic Ovary Syndrome (PCOS)
- Cancer
What Foods to Eat on Keto?
Being on a diet isn’t the easiest thing in the world, especially when you don’t know what you should eat. Below is a quick list of what to eat and what to avoid, but if you want a more in-depth approach on everything you should and shouldn’t eat, check out our ketogenic diet food list >
You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Don’t eat any refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruit. The small exceptions to this are avocado, star fruit, and berries which can be consumed in moderation.
Do Not Eat
- Grains – wheat, corn, rice, cereal, bread, etc.
- Sugar – honey, agave, maple syrup, corn syrup, etc.
- Large Fruit – apples, bananas, oranges, grapefruit, etc.
- Tubers – potato, yams, etc.
Do Eat
- Meats – fish, beef, lamb, poultry, eggs, etc.
- Leafy Greens – spinach, lettuce, swiss chard, kale, etc. (fresh or frozen)
- Above ground vegetables – cabbage, asparagus, broccoli, cauliflower, zucchini, etc. (fresh or frozen)
- High Fat Dairy – hard and soft cheeses, high fat cream, butter, etc.
- Nuts and seeds – macadamias, walnuts, pecans, almonds, sunflower seeds, etc.
- Avocado and berries – raspberries, blackberries, strawberries, and other low glycemic impact berries
- Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >
- Other fats – coconut oil, olive oil, MCT oil, high-fat salad dressing, saturated fats, etc.
Here’s a quick video that goes over the full 14-day keto meal plan and what you can expect. The video is condensed into just a few minutes, so keep in mind all of these keto meals are 2 weeks worth. Scroll down to learn more about it and download it to try out yourself!
Get Personalized Meal Plans Made for You
If you’re looking for a simple, long-term solution, the Keto Academy may be right for you. Our program will allow you to create customized keto meal plans made specifically to your macros. This will scale over 1,300 recipes down to your specific macros and let you choose (or swap out) recipes as you want.
It’s simple: you choose the recipes you like and they will always be made to your exact macros. No guesswork and no tracking needed.
You can specify exactly how much time you have to cook, if you want to avoid any foods, and if you want to use leftovers as well. You get full control over what you eat and you just need to follow along with the plan. If you enjoy intermittent fasting for a boost of weight loss, you can also enable that. A shopping list is made and will adapt to any recipe you swap out. You can scale the meal plan for multiple people, too!
Tips Before Starting Your Meal Plan
1. Calculate Your Macros and Adjust Plan
Calories are still something you need to consider on a ketogenic diet. While some people can get away with the “eat until full” philosophy, this doesn’t work for most people. There are tons of hormone, endocrine, and deficiency problems that we still need to take into account.
Use our keto calculator to figure out exactly how much you need to eat and adjust the plan to fit your needs. This meal plan averages 1538 calories, 120g fat, 24g net carbs, and 83g protein over the 2 weeks. If this is different to your macros, consider adjusting the plan to fit your needs.
To increase calories. If you need to increase the fat intake of the plan, add additional oil, cream, cheese, or cream cheese into your recipes; or drink coffee with cream with your first meal. If you need to increase protein, just increase the amount of lean meat that’s added into the recipe.
To decrease calories. If you need to decrease the fat intake of the plan, remove oil, cream, cheese, or cream cheese from the plan. Similarly, if you need to decrease the protein intake of the plan, remove some lean meat that’s added to the recipes.
2. Prepare and Get Ready Ahead of Time
You want to keep your cheats to none. Be prepared, make sure you’re eating what you need in order to be satiated, and make sure you’re satisfied with what you’re eating. If you have to force yourself to eat something, it will never work out in the end. This is just a guideline on how you can eat on a ketogenic diet, so you’re very welcome to change up what kind of foods you eat!
Set a start date. Be realistic with yourself and set a date you want to start. Make sure to get the shopping ready for when you start so that there’s no missing ingredients or surprises. Commit yourself to follow the plan fully and stick to the start date you determine.
Re-organize your fridge and pantry. With temptation looming each time you open the cupboard, it can be difficult to stick to your newfound dietary choices. Ketosis is a process that happens in your body. You can’t just have “that one” cheat meal. If you do, it can hamper progress for up to a week before your body is back in ketosis and burning fat again.
If possible, clear out any high-carb snacks and tempting items from your kitchen so that you can stay on track. There will likely be a few new keto ingredients you’ll need to purchase for the plan, so make sure you read ahead and stock up your fridge as needed.
3. Understand the Keto Flu
The Keto Flu is a combination of symptoms that happen when you first transition to a low-carb way of eating. You may get dizziness, headache, fatigue, cramping, nausea, or fatigue for a few days after starting your keto meal plan. Don’t worry, this is normal and there are ways to combat it.
Keto is also a diuretic and can cause dehydration. With the extra urination, you will deplete both water in your body and your electrolytes quicker. Your T3 (thyroid hormone) will decrease some, and your cortisol levels will raise up. Although the keto flu affects everyone differently, you may feel some of these symptoms but you can do something to reduce the symptoms or completely stop them.
Simply increase your water intake (or drink other keto-friendly beverages) and increase your electrolytes. You can use electrolyte supplements (this is the one we use) or take a multivitamin that includes potassium and magnesium. Additionally, add salt to your food (and/or water) to help.
If you want to get a deeper look into the keto flu and more tips on how to remedy it, take a look at our in-depth article here >
4. Stop Mindless Snacking
Not only does snacking increase the number of calories you’re intaking per day, but it also creates insulin spikes each time you eat a small meal. It’s truly best to cut out all snacking when you’re on keto to see the best results. Keeping snacks to a minimum will allow your body to use your fat stores as energy and allow you to see success.
Last but not least, just do it. It’s fantastic to read, research, and plan but at the end of the day you just have to jump in and make sure that you start. Good luck!
Week 1 of the Keto Diet Meal Plan
Our main goal here is to stay pretty simple at first. In my eyes, simplicity is key for someone that is just starting out on a low carb diet. You don’t want it to be a difficult transition (kitchen-wise) because it will be hard just to get rid of your cravings in the beginning. You don’t want to spend too much time cooking and slaving away to make meals.
Leftovers will be another thing we will take into consideration. Not only is it easier on you, but why put yourself through the hassle to cook the same food more than once? Breakfast is something I normally do leftover style, where I don’t have to worry about it in the morning, and I certainly don’t have to stress about it. Grab some food out the fridge, pre-made for me, and head out the door. It doesn’t get much easier than that, does it?
Breakfast.
For breakfast, you want to do something that’s pretty quick and tasty, and of course – gives you some leftovers. I suggest starting day one on the weekend. This way, you can make something that will last you for the entire week (or close to it). The first week is all about simplicity with flavor. Nobody wants to be making breakfast before work, and we’re not going to be doing that either! We’ll focus on making flavorful breakfasts that you can either make in a pinch or have leftovers for the week.
There’s a variety of low-carb options so that you can have an idea of a generic week on a ketogenic diet. If you want to add more variety, feel free to browse our breakfast recipes for more ideas. You can replace any of the breakfasts in the plan with recipes of similar nutrition.
Lunch.
We’re also going to keep it simple here. We’re mostly relying on salads that you can make the night before if needed. You can portion out the salad and dressing/components separately beforehand and grab-and-go in the morning.
The salads will be mostly a bit of protein with leafy greens. This helps with our micronutrient intake and will help tremendously with fat intake while keeping it low-carb. You can also add spices and seasonings to your salad to your liking. Just be careful about onion and garlic powder, but most other spices in small amounts have negligible carbs.
Dinner.
Dinner will mostly be casseroles with cooked-in vegetables, so no side dishes required. Casseroles are great on a low-carb, ketogenic diet because you get so many leftovers. It’s not uncommon to see recipes that take quite a long time to make, so when you can save a little time by eating leftovers, it makes a world of difference. Simply stick them in the fridge, reheat as needed, and you have dinner in little to no time at all.
Sides and snacks.
As a general rule of thumb, it’s best to keep snacking to a minimum in order to keep insulin spikes to a minimum.
P.S. No dessert for the first week. Studies show that cravings will be significantly reduced when you skip out on sweetened items for a while.
Week 1 Weekly Macro Averages
| CALORIES | FATS (g) | CARBS (g) | FIBER (g) | NET CARBS (g) | PROTEIN (g) | |
| Day 1 | 1570.2 | 123.1 | 31.1 | 12.1 | 19.6 | 85.2 |
| Day 2 | 1360.7 | 105.9 | 31.4 | 8 | 23.4 | 63.1 |
| Day 3 | 1570.2 | 123.1 | 31.3 | 12.1 | 19.6 | 85.2 |
| Day 4 | 1493.8 | 125.8 | 31.8 | 9 | 22.9 | 66.4 |
| Day 5 | 1651 | 134.1 | 24.5 | 7.3 | 17.6 | 91.3 |
| Day 6 | 1442.7 | 106.4 | 29.3 | 7.5 | 21.9 | 83.3 |
| Day 7 | 1584.3 | 138.8 | 38.2 | 12.8 | 25.9 | 58.8 |
| WEEK TOTALS | 10672.7 | 857.1 | 217.7 | 68.7 | 151 | 533.4 |
| DAILY AVERAGE | 1524.7 | 122.4 | 31.1 | 9.8 | 21.6 | 76.2 |
Recipes Included in Week 1
Sausage Gravy & Biscuit Bake
Oven Roasted Caprese Salad
Buffalo Chicken Jalapeno Popper Casserole
One-Pot Shrimp Alfredo
Cauliflower Pizza Casserole
Ketoproof Coffee
It’s important to note that we do use meat and dairy in our recipes. The bulk of the meal plan is based on an average ketogenic diet that most people would follow. If you don’t eat meat, you can still do keto but it will be a bit more challenging. You will rely on plant-based protein and added fats to get to your goal macros. You can see some examples of our vegetarian and vegan keto recipes at the end of this article!
Week 2 of the Keto Diet Meal Plan
This week we’re going to be keeping it pretty simple again. After finishing off the leftovers, we’ll incorporate intermittent fasting. We’ll also include some desserts to keep your sweet tooth at bay. I’ll introduce you to some of our favorite classic low-carb recipes including new salads, soups, and another casserole.
Breakfast.
We’re fasting! Black coffee if you’re a caffeine addict like me. Tea, if you are not into the coffee so much. Tea can add great health benefits like coffee also. Some of the great benefits of green tea are:
- Polyphenols – These function as antioxidants in your body. The most powerful antioxidant in green tea is Epigallocatechin gallate (EGCG), which has shown to be effective against fatigue.
- Improved Brain Function – Not only does green tea contain caffeine, but it also contains L-theanine, which is an amino acid. L-theanine increases your GABA activity, which improves anxiety, dopamine, and alpha waves.
- Increased Metabolic Rate – Green tea has been shown to improve your metabolic rate. In combination with the caffeine, this can lead up to 15% increased fat oxidization.
Make sure to drink plenty of water throughout the fasting (and through the day). It’s very important to stay well hydrated on keto – I recommend at least 2.5 liters for women and 3.5 liters for men.
Lunch.
Easy to prep salads with lots of leftovers. We’ll alternate between a salmon salad and a meatball bowl. Plenty of leafy greens and protein to fill you up and fantastic to break a fast with. Green vegetables and high-fat dressings (or vinaigrettes) are key. Making sure to balance out the fats with the amounts of protein is very important.
Dinner.
Dinner will be pretty simplistic. We alternate between a soup and a casserole that taste great and develop even more flavor as you use them up as leftovers. On the last day, we’ll have a second salad to give you a bit more variety and a better idea of what type of foods you should be eating on a keto meal plan.
Dessert is included for a few days – if you don’t like coffee with chocolate, just leave the coffee out of the dessert!
Week 2 Weekly Macro Averages
| CALORIES | FATS (g) | CARBS (g) | FIBER (g) | NET CARBS (g) | PROTEIN (g) | |
| Day 1 | 1531.5 | 119.4 | 26 | 8.7 | 17.5 | 90.8 |
| Day 2 | 1645.5 | 127.7 | 43.2 | 11.5 | 31.7 | 85.2 |
| Day 3 | 1502.3 | 110.4 | 35 | 10.4 | 24.6 | 101 |
| Day 4 | 1645.5 | 127.7 | 43.2 | 11.5 | 31.7 | 85.2 |
| Day 5 | 1502.3 | 110.4 | 35 | 10.4 | 24.6 | 101 |
| Day 6 | 1645.5 | 127.7 | 43.2 | 11.5 | 31.7 | 85.2 |
| Day 7 | 1385.1 | 104.5 | 37.8 | 12.6 | 25.1 | 82.1 |
| WEEK TOTALS | 10857.8 | 827.6 | 263.4 | 76.6 | 187 | 630.6 |
| DAILY AVERAGE | 1551.1 | 118.2 | 37.6 | 10.9 | 26.7 | 90.1 |
Recipes Included in Week 2
Sesame Salmon Salad
Nacho Chicken Casserole
Sausage & Kale Soup
Avocado BLT Salad
Mediterranean Lunch Bowl
Mocha Mousse
Download Ketogenic Diet Meal Plan
Since this is my full-time job, donations really help allow me to post as much to the website as I do. It’s not often that someone can say “I love my job” and mean it, but this is one that I’m truly able to. I just want to say thank YOU for making that possible. While I do really appreciate any donation you want to give, you can enter $0 in the amount given to download it for free! I’ve added $10 as the suggested price. I think that’s a very fair price considering other websites are charging in the hundreds of dollars and I’ve seen what they are like on the inside.
I have put a lot of work into this and revised it many times, but if you want it for $5 or $10 or $0, feel free to put whatever you want in the amount – I have no hard feelings! You can always download it for free and if you agree that the quality is worth paying for, come back and give a small donation to help me keep doing what I’m doing.
Shopping List for Your Plan
At the beginning of each week, you’ll get a shopping list to use to get all of the groceries you need for your keto meal plan. The shopping list is broken down into categories
- Protein
- Fats & Oils
- Produce
- Dairy
- Spices & Herbs
- Specialty Baking Items
- Other
Feel free to look through the shopping list and adjust to your needs. You may already have some of the spices and baking items in your home. You can usually cut back on cost as well if you are on a budget. Swap out different types of cheeses for 1 type of cheese; use an all-purpose seasoning instead of multiple different seasonings; use 1 type of vinegar instead of multiple.
To save a bit more money, you can usually combine some produce items as well. Instead of getting multi-colored peppers, stick to green. Instead of using fresh herbs, you can use dried herbs which are typically cheaper. If there are multiple types of lettuce, you can usually just get 1 type (spring mix is a favorite of mine for dark leafy greens).
FAQ & More Resources
Once you’ve followed through with the meal plan, you should have a good foundation on where to start and either create your own meal plan, or use a meal planning tool like our Keto Academy. Here are some of the most common questions we get and a few extra resources to help you stay on track:
How can I increase or decrease the calorie amounts in the plan?
If you find that’s you’re too hungry after eating the food, or not hungry enough, then you will likely need to adjust the plan to fit your body and activity level. Make sure to use our keto calculator to find your recommended set of macros.
Using those macros, you can adjust the plan as needed:
- To increase fat: Add additional oil, cream, cheese, or cream cheese to your plan. You can add slightly more vegetables into the plan (and use the additional fat to cook them) as well.
- To increase protein: With any lean meat in the plan, adjust the amount used until your needed protein levels are reached. Try to only increase the use of lean meat as fattier meats will significantly increase the calories as well.
- To decrease fat: Use less added oil, butter, cream, or cheese in a recipe until you get to your needed fat amount.
- To decrease protein: Reduce the use of lean meat in the plan. As an example, if the recipe calls for 8 oz. of shrimp, use 6 oz. instead. Adjust as needed until you get to your protein requirements.
I don’t like a recipe in the plan. Can I use a different one?
Of course! We have a library of over 700 keto recipes on the website. You can swap out any meal that has similar macros, or build upon a meal to get to the needed macros for that specific meal. While not every recipe is a complete meal, you can add low-carb vegetables in to supplement your micronutrient intake.
Can I snack while on this keto plan?
It’s best to not snack while following this plan. Your meals should satiate you and keep you full between the meals. Make sure that you’re drinking plenty of water and staying hydrated (and supplementing with electrolytes if needed).
If you find that you’re regularly hungry on the plan, you should consider checking your macros and adjusting the plan to fit your macros. Snacking will spike your insulin level and you want to have as few insulin spikes as possible while following the plan.
That said, it’s inevitable that some snacking may happen. If that do decide to grab a snack, you should be prepared for if it. We have some great examples of keto snacks to use during your progress.
I don’t eat dairy/nightshades/[insert excluded food]. Can I still use this meal plan?
You can still follow keto if you want to avoid certain foods or have allergies to certain foods. Make sure to search the website (or visit our full FAQ) for more information.
When cutting out dairy, it has shown to improve weight loss and typically help people get past a stall if they encounter while following their meal plan. This guide to dairy-free keto will help you cut out dairy and give some replacement ideas (+ a sample meal plan).
Can I drink alcohol on keto with this plan?
You can drink alcohol on keto, but you have to be mindful of the impact on macros it will have. Usually, every shot of liquor will contain ~100 calories (with no nutrition). If you are a frequent or heavy drinker, this will be very impactful on your overall calorie consumption.
Another thing to keep in mind is that alcohol does slow overall weight loss progress down. That said, it’s expected to have an occasional drink, and if you’d like some ideas you can read our guide to keto and alcohol >
I’m vegetarian/vegan, can I still follow this keto diet plan?
While it can be difficult, going vegetarian or vegan on keto is possible. Whether you’re doing it for improved health benefits, environmental concerns, or ethical reasons we have a few guides that should help.
- If you want to do vegetarian keto, this guide will help break down what you can and can’t eat alongside give some suggestions on meal ideas.
- If you’re wanting to go vegan keto, this guide will give you an overall scope of what to eat and a sample meal plan.
If you have any other questions or just want to learn more about keto in general, check out our other keto diet blog posts or make sure to visit our Full Keto FAQ List >
Create Your Own Keto Diet Plan!
You can use my meal plan as a guideline to help you create something that fits into your life and schedule. Keep in mind that hitting (or at least coming close to) your daily macros is the most important thing when it comes to your success. Modify or edit recipes as needed to make them fit within your macros.
You should usually never go above a 25% calorie deficit (to lose weight) or 15% surplus (to gain muscle). Use the keto calculator on the website to determine your macros as a starting point!
It generally slows weight loss and can mess around with hormones, but hard liquors are carbless so can be consumed in moderation. Check out the article on alcohol I wrote by searching “alcohol” on the site 🙂
Thanks for that, I’ll add it to the list for revision!
Yes, for sure. I actually have Hashimoto’s and am on Synthroid/Levothyroxine myself. Hope things are well – sorry for the late reply!
I’m down almost 70 lbs and feel awesome. Keto FTW
For how long have you been doing keto?
That’s amazing Ross! Epic results of your hard work! 😀
Is intermittent fasting recommended for an active lifestyle, like cardio 3x week?
Hi Craig
Why would you add intermittent fasting to the keto diet? Will it help with achieving ketosis
I am interested in starting the plan. I have PCOS and have read many good things about how keto diet can be beneficial for PCOS. One tip that I continuously read is that women with PCOS should avoid dairy. Any suggestion on how to modify that in the diet plan?
Hi Craig, I don’t eat meat or sea food what options do I have for protein? I am not vegan just dont eat any meat and fish but I do eat eggs.
Hi There! I hope that your wife will be well soon. We think that a keto diet is suitable and safe for most people, but we aren’t doctors. So I would definitely take all the information that you are learning about keto and discuss it with your wife’s doctor. Some doctors are really wary about low carb diets in general, so don’t be afraid to seek multiple opinions as well.
Hi Sarah! Most of our recipes have dairy of some kind, but a lot of them can be modified. Obviously you would have to omit cheeses and creams. You may have to add additional fat into a recipe some other way – perhaps by adding more oil, topping with avocado, and things like that. I think it would be harder to do keto without dairy – but dairy is so easy to overdo. So, I think you will have a lot of success! Personally, if you are eating dairy right now then I would transition to keto normally and only remove dairy if you are intolerant to it.
You can definitely still be active and do IF at the same time. If done properly, it can even enhance performance!
It doesn’t help with achieving ketosis. It can help with some energy/performance benefits and added convenience if you don’t like to cook. It’s not required or necessary.
If you subscribe to the accelerated weight loss program is it time based? Do you only belong for so long for the fee paid or is it a lifetime membership type of thing? Would like to do this but want to be familiar with the plan before actually starting so it would shorten my actual time doing the plan getting familiar first.
Hi Mae. It’s not time based. You will receive files with all the materials and you can start or repeat the program any time you’d like. 🙂
Hello
How many kilos can you expect to loose on this 30 day plan?
Results will always vary from person to person.
Craig,
This 30 day plan is awesome! A few questions though, my wife and are very active(crossfit 3-5x/week @ 6am, and traditional weightlifting/cardio 2-3x/week in the evening), how would you recommend we get the protein we need in the 3rd/4th weeks of fasting? I calculated about 180g a day for myself…I bought some low carb(2g per serving) protein powder, but would you recommend taking that while in a fasted state, or just cram all 180g in the evenings?
I really wish this meal plan didn’t have fasting. I work in a restaurant and I’m constantly on my feet moving. I dont want to feel nauseous or light headed in the middle of work. Being completely surrounded by food all day while fasting would be awful.
Hi Craig! I’m about to start the Keto diet and according to the Keto calculator I should consume about 1900 calories daily which just seems a lot since I only take about 1000-1200 calories a day on my current diet (low carb, low fat) and it makes me pretty full even though I do weigh training and cardio workout 5 days a week! So I was wondering if I can cut off the amount of the calories intake from 1900 to 1000-1200 or I should be sticking to the higher calories for better results?
I am new to this and do I have to fast cause I get dizzy if I don’t eat two to three times a day and some times I have a snack . And my macros are
1712 daily calories
20 g carbs
69 G protein
151 g fat
You don’t have to fast if you’re finding it’s interfering with your day.
Do you have any brownie recipes that don’t have sour cream or cream cheese in it
You can always split the meals up for the day as well. The meals are large in the fasting section, so feel free to split it into 2 or 3 if you can’t do the fasting.
If you’re exercising, the higher calories will give you better results. You never want to starve your body to lose weight.
Hey Jonathan – sorry for the late reply. I’d recommend splitting the fasting into 6 hour windows. In the 6 hours, split up the meals to your liking to get the protein. I wouldn’t cram it all in, I’d personally split it into 2 large meals.
There’s lots of different options, and many people are vegetarian that do keto. I don’t have too many resources on the site for vegetarian recipes, so I’d definitely recommend checking this site out: https://www.reddit.com/r/vegetarianketo
Hello! Thank you for this amazing website. I used the calculator that was provided to determine my macros: 57g protein, 20g carbs, and 107g fat. I use myfitnesspal to make sure I am within my macros. There’re days when I’m low on protein but I always hit my net carb and fat for the day. I’ve been doing keto for 4 weeks and I haven’t lost weight nor inches- only water weight. I weight 152lbs. I don’t use a glucometer b/c test strips are pricey. I exercise 30min 3x/week. From your experience, have you seen ppl not losing weight for a while, then began to saw results.
Hello, I have an inflammatory disease called sarcoidosis, I have been researching the Ketogenic diet as a possible lifestyle to adapt. I’m very new to this and I don’t really have a lot of extra weight to lose, I get very overwhelmed by what I should and shouldn’t be eating and often find myself fasting simply because I don’t even know what to eat, I’ve recently cut out gluten, refined sugar and most dairy, mostly because my naturopath is trying to pinpoint what I’m foods I’m sensitive with to hopefully get to the bottom of my inflammation. I guess my questions are if you’ve known anyone with this disease or one similar to go on the diet? Also how to modify it to maintain my weight instead lose? I appreciate your time!
I purchase the 30 day keto diet plan, but I cannot see the recipes. What am I doing wrong
Hi there! Were you able to download the PDF? All the recipes are located in there.
Hi there! I hope you start feeling better very soon. 🙂 I’ve never met anyone with sarcoidosis before, but I know that this way of eating helps a lot of people. If you want to maintain weight then make sure to select that option when you calculate your macros through the keto calculator. The calculator also takes into account activity levels and body fat percentage. Sometimes people over or underestimate those, so if you find that you still lose weight then you can go back and adjust until you get it just right. 🙂 We have a lot of recipes available on this site (over 400!) so I hope that you find a lot of things that you can eat!
Here is the location of the calculator:
//www.ruled.me/keto-calculator/
He Craig,
Thanks for your plan. I lost 18 lbs in 30 days and love the Keto way of life.
But my weightloss without plan isn’t going great. My macros are 1380 cal and that is 24 gr carb, 99 proteïne and 98 gr fat. Twice a week i do strength and conditiontraining for one hour.
What would you Suggest?
And if i do the 30 days plan over again shall i finish with the same weightloss than the First time?
Hoop to hear from you
Greetings Lindsey
Hi Craig,
Any reason why one couldn’t just jump in and start the fasting in week 3?
Hi guys! Just downloaded your plan, getting ready for the new month, but can you give me a suggestion to replace the coffee/tea? I don’t drink either, and won’t start. Would it be best to just stick with eggs?
Hi Rachel! I think the most important thing about the coffee/tea is that it gives you a bit of fat in the morning to help carry you through to the next meal. I’ve heard of people just eating a spoonful of coconut oil in the morning. Perhaps that could work with a cup of hot water? (I’d personally do hot water and a thin lemon slice…)
So I decided to download your meal plan and donate the suggested $5 but I was doing this on my cell phone and now I’m afraid to download the file due to the warning to do it on my pc first or I could get an error. What am I supposed to do now? There’s no way to get it on my pc and I’ve paid for this. Please help
It won’t let me download the plan, it keeps saying “there’s nothing in your cart” when I try to checkout – even though it’s in there!!
Nope – you can certainly do that!
Sounds like you’re not eating enough calories!
I’m interested in the program, but it seems every meal plan I find is heavy on eggs. I’m fine with eggs in things where you no longer feel the texture or can tast them, but otherwise I hate them. Does this plan have alternative to just scrambled eggs every morning for breakfast?
Hi Heidi,
The plan has egg recipes for the first week. Then it does a fat+coffee mix (we call it ketoproof coffee) for breakfast. Then it transitions to fasting in the morning. I think you could substitute another breakfast recipe from our website for the first week and then follow the rest of the plan. (We have waffles, muffins, and things like that too.)
I am a pesecatarian, a person who only eat fish. Most of the meals contain meat, would this plan work for a person like myself?
Most of the meals in this plan do contain meat. We have some seafood based meals on our site, so you could try switching the meals on the plan around but you’d be basically making your own plan. 🙁
My biggest problem and fear I have is cooking. I don’t know how and don’t really want to. Are there other options out there such as finished meals, or something that may only take at the most 10 minutes to prepare?
I started this diet and the first week I lost 7lbs and since then I platoued I’ve been on it for about 3 weeks now I think what I need to do is what u say for week 3 and not eat lunch and then fast for the next week I was so excited the first week losing 7 I just wish I could of kept it going!
Hi Elke, there are some options out there. (Like picking up a rotisserie chicken, using frozen veggies for sides, etc.) You will experience a much better variety of food choices if you do some cooking though. I recommend checking out the slow cooker recipes because they are generally quite easy to prepare.
Based on my analysis, I need to consume 1,333 cal with 105 g of protein (I lift weights). That leaves me with a 5/32/63 % combination but I see the ideal is 5/25/70. Do I need to adjust it? I’m 5’3, 127 lbs, 17% body fat, trying to lose.
I have been on Keto diet for 2 months now. I lost 2 kilos the first month and nothing this last month. So I did some reading up knowing I must be eating the wrong things, definitely not eating too much. According to my Macros I should be eating 20gms net carbs(okay on this) 100 grams of protein (okay on this too) Now the fat!!! It says 82grams a day. I’m finding this very difficult. I’ve been having 2 eggs scrambled with 100mls of cream for breakfast only leaving 17 grams for the rest of the day. Steak with vege for dinner uses it all up. I’m getting hungry. Help. Is there a better way I could go. Your week 1-4 menus average out at 140grams fat per day.( I’m 72 weigh 87 kilos)
Hi Rosemary. That doesn’t round right…you should have more fat then protein. How did you calculate your macros? Did you use our calculator?
Hi Laura. Thank you. I’m not sure where I got that from. I copied it down exactly as: Net carbs 20 grams 80 calories 7%
Protein 100grams 398 calories 33%
Fat 82grams 736 calories 60% Didn’t think it looked correct. I think I should be about 110grams of fat. Does that sound better? I need to start loosing weight again. Love all your help. Thanks.
Try putting your information into our calculator:
https://www.ruled.me/keto-c…
In my experience the protein is usually around 15-20%, about 5% carbs, and the rest fat. If you are eating too much protein then that can slow your weight loss, but you also want to make sure that you are eating enough because you need it. 🙂
Hello Rosemary, You need to increase your fat intake. something is wrong with your macos or you are not calculating what you are eating correctly. Also how do you feel besides being hungry? Weak, tired, or headaches? All of these are signs of not eating enough fat. Are you sure you are in Ketosis? Pick up some keto strips. Everybody’s chemistry is a bit different and switching to ketosis will affect that too. Might need to change things to adjust to how you feel. The great thing about Keto is you can really feel what foods affect you. It was really hard for me at to mentally adjust to eating so much fat, just seemed counterintuitive and I felt like crap because of it. By increasing my fat intake I immediately felt better and started to drop weight. Play around with your macros at bit until you feel balanced and not so hungry, I think you can reduce your protein to compensate. I went from 260 lbs to 198 in 6 mo, but I exercised quite a bit. Good luck and don’t give up!
Are there any vegetarian replacements to meat to supplement my protein ? I am ok with eggs and dairy
Try putting your information into our calculator:
https://www.ruled.me/keto-calculator/
In my experience the protein is usually around 15-20%, about 5% carbs, and the rest fat. If you are eating too much protein then that can slow your weight loss, but you also want to make sure that you are eating enough because you need it. 🙂