FREE 7-DAY KETO MEAL PLAN
Discover Exactly What To Eat To MakeYour Body Burn More Fat

Free 28-Day Keto Meal Plan

Louise Hendon | November 26

When I first started a Keto diet, it was really confusing!

What do you eat except bacon and eggs? And how do I get my macros right?

I ended up wasting a ton of time figuring out apps, reading nutrition labels, and making mistakes!

That’s why I’ve created this FREE 28-day Keto meal plan (complete with full recipes, macros, and even a shopping list) to help you navigate it all.

You can download this entire Free 4-week Keto meal plan PDF by clicking this link.

Or use the table of contents below to navigate through the different days.

4-Week Keto Diet Meal Plan – A Complete Guide To Starting Keto


Click on the links below to jump straight to the section.

What Is A Keto Diet?

You know the stories where people survived not eating for weeks or even months at a time?


Well, that’s because our bodies are designed to have 2 ways of getting energy. It can burn glucose if you’re eating lots of carbohydrates daily. Or if you’re not getting enough glucose (e.g., if you eat a Keto diet), then your body will start burning more fat for fuel.

So, if you’re looking to lose weight (and lose fat in particular), then a Keto or Ketogenic diet can be great.

When you’re on Keto, your liver breaks down fat into ketones, and then your body uses those ketones as its main energy source. And when your body starts burning more ketones, we call that being in the metabolic state of ketosis. And that’s why a Keto Diet (or Ketogenic Diet) is also sometimes called the Ketosis Diet.

What Do You Eat On A Keto or Ketogenic Diet?

We’ve got a comprehensive Keto food list download here. But the basics of it is to eat plenty of healthy fats, a moderate amount of protein, and a small amount of carbohydrates.

Keto Macros

The exact amount you should eat to get into ketosis will differ from person to person. Your body fat percentage, how much weight you want to lose, as well as how much exercise you do all make a difference. Our Keto Calculator will give you a good estimate of what macros you should be consuming. But remember that this is just a guide to help you on Keto…it’s not a strict guideline.

One factor that we highly emphasize on any diet you choose is to avoid processed foods and eat lots of vegetables. That’s why we have green smoothies and cauliflower salads in our Keto meal plan. Because Keto is not just butter loaded on steak and eggs every day!

If you’re ready to start your healthy keto diet, then download this entire Free Keto meal plan PDF by clicking this link.


Is Keto Right For You?

Keto isn’t right for everyone. While many ancestral tribes may have been in ketosis for a few months at a time (e.g., the Inuits during the winter months), most people have not been on a Keto diet long term.

What that suggests is that Keto can be a fantastic tool to use when you want to lose weight without feeling hungry for a few months. But it doesn’t need to be something you do all the time. For most healthy folks, we suggest switching between a Paleo diet (that’s higher in clean carbohydrates) and a ketogenic diet (that’s lower in carbohydrates).

Also, if you have existing health issues, it’s always good to get professional medical advice to get them checked out and fixed before starting any diet.

How to Use This Keto Meal Plan

We’ve designed this Keto meal plan to be as easy to use as possible. In order for you to get the most out of this Keto resource, here are a few tips:

  1. Go through the recipes below and check out the ingredients. If there are any ingredients or recipes you don’t like, then switch out the recipe with one of our many other ones (you can find our Keto recipes here).
  2. Download the meal plan and recipes, and shopping list here. Print out and take the shopping list with you when you go shopping.
  3. Plan when you’ll be starting Keto. Choose a good week to get started and then go for it.
  4. Don’t stress about macros or measuring ketones at first. A lot of people overcomplicate
    Keto. And that’s why we’ve created this meal plan to try to help you get started on Keto with ease. Tracking your food intake and measuring ketones can be useful, but they’re typically not necessary at first. Just follow along with the meal plan for the first 2 weeks. Eat delicious Keto meals and enjoy healing your body with real food.
  5. Commit to Keto publicly. Join our Real Food Keto Weight Loss Facebook Group. Post to your Facebook or Instagram sharing that you’re committing to Keto.

Create Your Own Keto Meal Plans

Of course, you don’t have to use our meal plans…you can also create your own. And one of the simplest ways of creating meal plans is to do Batch Cooking. So here are 4 steps to creating your own Batch Cooking Keto meal plan…

We suggest doing this every weekend (on Saturday or Sunday):

  1. Find 2 Keto casserole or stew dishes each week. Make a large enough batch of those 2 dishes to last 4 dinners and 2 lunches.
  2. Make 1 pot roast or slow cooker meat (this can be just cooking bacon and chicken breast or a beef roast). You just want to have enough meat cooked so you don’t have to waste time cooking meat during the week. Make enough meat for 2 dinners and 3 lunches.
  3. Use your slow-cooked meat for easy stir-fries and to add into soups or salads.
  4. Keep some bacon, eggs, canned sardines in olive oil, and avocado in the house for quick low carb high fat breakfasts, lunches, or snacks.

This is a rough outline for how to create your own simple meal plan for each week. Of course, if you want more variety and a detailed Keto meal plan, then please download our free 28-day Keto meal plan here.

Your First Week on Keto

Your first week on Keto can be daunting. So read this section before you get started. In particular, watch out for these issues on your first week of Keto:

Keto Flu Symptoms

Many people experience some tiredness, irritability during the first few weeks of Keto. This is your body adjusting to using fat instead of sugar for fuel, and it’s often called Keto Flu.

There are six ways to cure Keto flu (they are discussed in more detail in the article here):

  • Eat more fats
  • Eat more calories
  • Eat a few more clean carbs
  • Add in more salts
  • Drink more water
  • Exercise

How Long Does Keto Flu Last?
For some people who can switch between burning fat and burning sugar very easily (i.e., they are metabolically flexible), Keto flu can last just 1 or 2 days. But if you’ve been eating tons of sugar and processed carbs for a long time and have blood sugar issues, then Keto flu can last a lot longer.

Don’t let it deter you though…it does get better, and once you’re over Keto flu, you’ll start enjoying a ton more energy.

Not Sure What To Eat On Keto

It’s confusing when you start Keto – you go to the grocery store and you don’t know what you can buy.

  • If something is labeled as low carb, does that mean you can eat it on Keto?
  • Can you eat as much bacon as you want?
  • Do carbs in vegetables count?
  • What about dairy? Can you eat cheese on Keto?

And I’m pretty sure you’ll have more questions once you get started. That’s why we created this free Keto diet meal plan. So you don’t have to think about what’s Keto and what isn’t. You just follow the recipes and enjoy.

So, if you haven’t done so already, download the meal plan PDF here. And so that you can start educating yourself on what’s Keto and what isn’t, check out our Keto diet food list here. (There’s a printable PDF you can download that lists all the foods that are Keto.)

You Eat Too Little

It sounds odd, but most people eat too little when they first start Keto. Part of it is because they cut out all the processed junk (like bread, cereal, sandwiches, pizza, pasta, brownies, cookies) that they used to eat, but they forget to add back in new foods.

So, don’t fall into that trap! Make sure you stock up with plenty of Keto foods before you start and don’t forget to eat.

Eating Fat On Keto

You want to know you’re doing Keto correctly…I completely understand that. And that’s what all of us at The Keto Summit want to help you with! But it’s easy to get overwhelmed with the amount of information on the web (much of which is wrong or impractical).

The Keto Summit is designed to simplify things for you, so you get the results you’re after (whether that’s weight-loss or more energy) without having to learn complex chemistry, math, or cooking techniques!

So, when you first start Keto, DON’T STRESS about macros!

You’ll read on other websites that you have to make sure to eat very little carbs, to avoid too much protein and to load up on fats instead. And you’ll be confused because you don’t know how you can eat just that much fat meal after meal.

That’s why we recommend you don’t worry about exactly how much fat or protein you eat. Focus first on reducing your daily net carb intake to under 25 grams. (Net Carbs = Total Carbs – Fiber)

Ketone Levels

Many other websites will also recommend you measure your ketone levels (with ketone sticks or meters) and tell you that you have to get above certain levels to be in ketosis.

And while measuring ketone levels can be really useful, we suggest you don’t worry about it at first. It’s easy to get distracted by your ketone levels and forget that the reason why you started the Keto diet was to achieve real results like losing fat, getting rid of brain fog, or stabilizing your blood sugar.

When should you measure ketones?
Tracking what you eat and measuring ketone levels (with an accurate blood ketone meter) is useful if you’ve been sticking to Keto and aren’t getting the results you’re after. Or if you’re doing Keto for therapeutic reasons and need much higher ketone levels, then measuring ketones and perhaps supplementing with exogenous ketones can be useful as well.

So, with those tips in mind, check out what you’ll be eating on your first week of Keto…

Week 1 Meal Plan – Adjust to Keto faster with these Keto diet meals

28-Day Keto Diet Meal Plan - Week 1

Day 1

28-Day Keto Diet Meal Plan - Week 1 Day 1-min
Optional Breakfast: Traditional Keto Coffee
Lunch: Bacon and Avocado Caesar Salad
Dinner: Chicken Mushroom and Kale Casserole

Day 2

28-Day Keto Diet Meal Plan - Week 1 Day 2-min
Optional Breakfast: Keto Chocolate Hazelnut Muffins
Lunch: Lemon Pepper Tuna Salad
Dinner: Quick Ground Beef Stir-Fry

Day 3

28-Day Keto Diet Meal Plan - Week 1 Day 3-min
Optional Breakfast: Keto Bacon Mini Frittata
Lunch: Simple Egg Salad
Dinner: Leftover Chicken Mushroom and Kale Casserole

Day 4

28-Day Keto Diet Meal Plan - Week 1 Day 4-min
Optional Breakfast: Traditional Keto Coffee
Lunch: Broccoli Bacon Salad with Fried Eggs
Dinner: Beef Teriyaki with Sesame and Kale

Day 5

28-Day Keto Diet Meal Plan - Week 1 Day 5-min
Optional Breakfast: Keto Chocolate Hazelnut Muffins
Lunch: Leftover Egg Salad Stuffed Cucumber Boats
Dinner: Pan-Fried Tuscan Chicken “Pasta”

Day 6

28-Day Keto Diet Meal Plan - Week 1 Day 6-min
Optional Breakfast: Traditional Keto Coffee
Lunch: Garlic Shrimp Caesar Salad
Dinner: Apple Dijon Pork Chops with Roasted Broccoli

Day 7

28-Day Keto Diet Meal Plan - Week 1 Day 7-min
Optional Breakfast: Keto Bacon Mini Frittata
Lunch: Chicken “Noodle” Soup with Easy Side Salad
Dinner: Leftover Beef Teriyaki with Sesame and Kale

Week 2 Meal Plan – Settle into your diet

28-Day Keto Diet Meal Plan - Week 2

Day 1

28-Day Keto Diet Meal Plan - Week 2 Day 1-min
Optional Breakfast: Keto Coconut Coffee
Lunch: Turkey and Vegetable Skillet
Dinner: Pan-Seared Pork Tenderloin with Garlic Spinach Saute

Day 2

28-Day Keto Diet Meal Plan - Week 2 Day 2-min
Optional Breakfast: Chicken and Bacon Sausages
Lunch: Lemon Blueberry Chicken Salad
Dinner: Easy Keto Chili

Day 3

28-Day Keto Diet Meal Plan - Week 2 Day 3-min
Optional Breakfast: Keto Zucchini Bread
Lunch: Leftover Turkey and Vegetable Skillet
Dinner: Pork and Cashew Stir-Fry

Day 4

28-Day Keto Diet Meal Plan - Week 2 Day 4-min
Optional Breakfast: Keto Coconut Coffee
Lunch: Spicy Chicken Saute tossed with Avocado
Dinner: Leftover Easy Keto Chili

Day 5

28-Day Keto Diet Meal Plan - Week 2 Day 5-min
Optional Breakfast: Chicken and Bacon Sausages
Lunch: Spanish Omelette
Dinner: Chicken Broccoli Casserole

Day 6

28-Day Keto Diet Meal Plan - Week 2 Day 6-min
Optional Breakfast: Keto Zucchini Bread
Lunch: Leftover Spanish Omelette with Side Salad
Dinner: Lemon Garlic Ghee Salmon with Leek Asparagus Ginger Saute

Day 7

28-Day Keto Diet Meal Plan - Week 2 Day 7-min
Optional Breakfast: Keto Coconut Coffee
Lunch: 3-Ingredient Creamy Smoked Salmon “Pasta”
Dinner: Leftover Chicken Broccoli Casserole

Week 3 Meal Plan – Experiment with new Keto meals

28-Day Keto Diet Meal Plan - Week 3

Day 1

28-Day Keto Diet Meal Plan - Week 3 Day 1-min
Optional Breakfast: Frothy Keto Coffee
Lunch: Chicken Pepper Stir-Fry
Dinner: Keto Cottage Pie

Day 2

28-Day Keto Diet Meal Plan - Week 3 Day 2-min
Optional Breakfast: Keto Apple Cinnamon Muffins
Lunch: Mini Spinach Meatloaves with Creamy Cucumber Salad
Dinner: Creamy Tomato Basil Chicken “Pasta”

Day 3

28-Day Keto Diet Meal Plan - Week 3 Day 3-min
Optional Breakfast: Keto Breakfast Stack
Lunch: Chicken Cauliflower “Couscous” Salad
Dinner: Easy Salmon Curry

Day 4

28-Day Keto Diet Meal Plan - Week 3 Day 4-min
Optional Breakfast: Frothy Keto Coffee
Lunch: Baked Eggs in Avocados
Dinner: Leftover Keto Cottage Pie

Day 5

28-Day Keto Diet Meal Plan - Week 3 Day 5-min
Optional Breakfast: Keto Apple Cinnamon Muffins
Lunch: Leftover Mini Spinach Meatloaves with Avocado Salad
Dinner: One-Pot Pork and Cabbage Stew

Day 6

28-Day Keto Diet Meal Plan - Week 3 Day 6-min
Optional Breakfast: Keto Breakfast Stack
Lunch: Leftover Chicken Cauliflower “Couscous” Salad
Dinner: Zucchini Beef Saute with Garlic and Cilantro

Day 7

28-Day Keto Diet Meal Plan - Week 3 Day 7-min
Optional Breakfast: Frothy Keto Coffee
Lunch: Chicken Hash with Coconut Dijon Sauce
Dinner: Leftover One-Pot Pork and Cabbage Stew

Week 4 Meal Plan – Have fun with your Keto diet menu

28-Day Keto Diet Meal Plan - Week 4

Day 1

28-Day Keto Diet Meal Plan - Week 4 Day 1-min
Optional Breakfast: Collagen-Boosted Keto Coffee
Lunch: Smoked Salmon and Cucumber Ham Wraps
Dinner: Roast Beef with Carrots and Onions

Day 2

28-Day Keto Diet Meal Plan - Week 4 Day 2-min
Optional Breakfast: 10-Minute Keto Toast
Lunch: Basil Chicken Saute
Dinner: Easy Pork Fajitas

Day 3

28-Day Keto Diet Meal Plan - Week 4 Day 3-min
Optional Breakfast: Keto Blueberry Muffins
Lunch: Ham and Spinach Mini Quiches with Lemon Fried Avocado
Dinner: 3-Ingredient Crispy Chicken Thighs with Cauliflower Mash

Day 4

28-Day Keto Diet Meal Plan - Week 4 Day 4-min
Optional Breakfast: Collagen-Boosted Keto Coffee
Lunch: Roasted Cauliflower Broccoli Tuna Bowl
Dinner: Leftover Roast Beef with Carrots and Onions

Day 5

28-Day Keto Diet Meal Plan - Week 4 Day 5-min
Optional Breakfast: 10-Minute Keto Toast
Lunch: Easy Meatball Soup
Dinner: Leftover 3-Ingredient Crispy Chicken Thighs with Cauliflower Mash

Day 6

28-Day Keto Diet Meal Plan - Week 4 Day 6-min
Optional Breakfast: Keto Blueberry Muffins
Lunch: Leftover Ham and Spinach Mini Quiches with Side Salad
Dinner: Quick Beef and Broccoli Stir-Fry

Day 7

28-Day Keto Diet Meal Plan - Week 4 Day 7-min
Optional Breakfast: Collagen-Boosted Keto Coffee
Lunch: Leftover Easy Meatball Soup
Dinner: Cucumber Ginger Shrimp with Fried “Rice”

Click To Download This Free Keto Meal Plan

Want More Keto Meal Plans?

Check out our Weekly Keto Meal Plans here.


Louise Hendon

Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. Louise has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love. You can find her on Facebook or LinkedIn.