How to use this Free keto meal plan
We have made this free keto meal plan as simple as possible. Below you will find some tips to make the most of this keto resource:
Go through the recipes below and check the ingredients. If there are ingredients or recipes you don’t like, swap the recipe for one of our many others (our free keto recipes can be found here).
Plan when you start keto. Choose a good week to get started, and then do it.
First of all, do not worry about macros or measuring ketones. Many people make Keto too complicated. For this reason, we have created this free keto meal plan to make it easier for you to get started in keto. Tracking your food intake and measuring ketones can be useful, but is usually not necessary at first. Just follow the free Keto meal plan for the first 2 weeks. Eat delicious keto meals and enjoy healing your body with real food.
Make a public commitment to Keto. Join our Facebook group for weight loss in real foods and post on your Facebook or Instagram page that you are committed to keto.
Create your own free keto meal plans
Of course, you do not need to use our free keto meal plan. You can also create your own. And one of the easiest ways to create meal plans is batch cooking. So here are 4 steps to create your own Batch Cooking Keto meal plan…
We recommend doing this every weekend (on Saturday or Sunday) :
Find 2 keto casseroles or stews every week. Make a large enough amount of these 2 dishes for 4 dinners and 2 lunches.
Make 1 pot Roast or Slow Cooker meat (this can only cook bacon and chicken breast or a beef roast). You just want to cook enough meat so you don’t have to waste time cooking meat during the week. Make enough meat for 2 dinners and 3 lunches.
Use your slow cooked meat for simple pan dishes and to add to soups or salads.
Store bacon, eggs, canned sardines in olive oil and avocados in the house to quickly get a low-carbohydrate, high-fat breakfast, lunch or even healthy snacks.
Free 28-day Keto Challenge
Are you curious about keto, but don’t know if you want to commit to it in the long term? I completely understand that! Honestly, when I started, I didn’t think it would be a long-term commitment either!
If you want to experience the benefits of keto (less hunger, more energy, more mental clarity and much more), you can use this free keto meal plan as a 28-day keto challenge.
That’s right – you don’t have to commit to it for more than 28 days! Grab a friend, a family member or do it alone! All you need is the obligation to eat keto for 28 days.
And I’m sure that after 28 days you will understand why people can’t stop talking about how good they feel after a keto diet.
Week 1, Free Keto Meal Plan
You can adjust to keto faster with familiar meals made from keto. In your first week, I tried to choose recipes that could be very similar to the foods you already enjoy, so that you can settle into this new way of eating.
Do not forget, you can switch the recipes as often as you like. Your goal this week is to enjoy each of your meals and not feel disadvantaged or feel that you are missing something!
You may also want to read this article about the keto flu with tips that you can follow from day 1 to make your first week as easy as possible.