Are you looking to start keto but don’t know where to begin? This free keto diet plan for beginners will simplify everything for you! In this 28-day keto meal plan, we will give you all the information you need to start keto and be successful. We have included a variety of recipes and snacks that are both delicious and nutritious. Plus, we have also provided a shopping list so you can make sure you have everything you need before starting keto. Let’s get started!
Day 1
Breakfast: Scrambled eggs with bacon and avocado
Lunch: Grilled chicken salad with olive oil and vinegar dressing
Dinner: Baked salmon with broccoli and cheese
Day 2
Breakfast: Omelet with sausage, peppers, and onions
Lunch: Caesar salad with grilled chicken
Dinner: Beef stir-fry with vegetables
Day 3
Breakfast: Pancakes made with almond flour
Lunch: Tuna salad with hard-boiled eggs
Dinner: Chicken curry with cauliflower rice
Day 4
Breakfast: smoothie made with almond milk, avocado, and spinach
Lunch: leftovers from chicken curry
Dinner: a hamburger with a side salad
Day 5
Breakfast: oatmeal made with chia seeds, almond milk, and berries
Lunch: Soup made with bone broth and vegetables
Dinner: pork chops with roasted Brussels sprouts
Day 6
Breakfast: smoothie made with coconut milk, protein powder, and nuts
Lunch: Cobb salad with grilled chicken
Dinner: steak with roasted vegetables
Day 7
Breakfast: eggs benedict with avocado hollandaise sauce
Lunch: Greek salad with grilled shrimp
Dinner: lamb chops with roasted potatoes and green beans
Day 8
Breakfast: breakfast burrito with bacon, eggs, and cheese
Lunch: leftovers from chicken Alfredo
Dinner: Chicken Alfredo with broccoli
Day 9
Breakfast: pancakes made with cream cheese and eggs
Lunch: leftovers from chicken Alfredo
Dinner: meatballs with zucchini noodles
Day 10
Breakfast: bacon and eggs
Lunch: BLT salad with avocado mayonnaise dressing
Dinner: fish tacos with cabbage slaw
Day 11
Breakfast: pancakes made with almond flour
Lunch: chicken salad with avocado mayonnaise
Dinner: shrimp scampi with zucchini noodles
Day 12
Breakfast: waffles made with almond flour
Lunch: cheeseburger soup
Dinner: salmon with dill sauce and broccoli
Day 13
Breakfast: omelet with sausage, peppers, and onions
Lunch: Caesar salad with grilled chicken
Dinner: fajitas with steak and vegetables
Day 14
Breakfast: waffles made with almond flour
Lunch: chicken soup with cauliflower rice
Dinner: beef stew with carrots and celery
Day 15
Breakfast: smoothie made with coconut milk, protein powder, and nuts
Lunch: Cobb salad with grilled chicken
Dinner: roast beef with roasted vegetables
Day 16
Breakfast: eggs Benedict with avocado hollandaise sauce
Lunch: Greek salad with grilled shrimp
Dinner: lamb chops with roasted potatoes and green beans
Day 17
Breakfast: breakfast burrito with bacon, eggs, and cheese
Lunch: Chicken Alfredo with broccoli
Dinner: shrimp scampi with zucchini noodles
Day 18
Breakfast: pancakes made with almond flour
Lunch: tuna salad with hard-boiled eggs
Dinner: chicken curry with cauliflower rice
Day 19
Breakfast: omelet with sausage, peppers, and onions
Lunch: Caesar salad with grilled chicken
Dinner: salmon with dill sauce and broccoli
Day 20
Breakfast: smoothie made with almond milk, avocado, and spinach
Lunch: Tuna salad with hard-boiled eggs
Dinner: salmon with dill sauce and broccoli
Day 21
Breakfast: waffles made with almond flour
Lunch: chicken soup with cauliflower rice
Dinner: roast beef with roasted vegetables
Day 22
Breakfast: eggs Benedict with avocado hollandaise sauce
Lunch: Greek salad with grilled shrimp
Dinner: lamb chops with roasted potatoes and green beans
Day 23
Breakfast: breakfast burrito with bacon, eggs, and cheese
Lunch: Greek salad with grilled shrimp
Dinner: shrimp scampi with zucchini noodles
Day 24
Breakfast: pancakes made with almond flour
Lunch: tuna salad with hard-boiled eggs
Dinner: meatballs with zucchini noodles
Day 25
Breakfast: omelet with sausage, peppers, and onions
Lunch: Caesar salad with grilled chicken
Dinner: beef stir-fry with vegetables
Day 26
Breakfast: smoothie made with almond milk, avocado, and spinach
Lunch: cheeseburger soup
Dinner: salmon with dill sauce and broccoli
Day 27
Breakfast: Scrambled eggs with bacon and avocado
Lunch: chicken soup with cauliflower rice
Dinner: roast beef with roasted vegetables
Day 28
Breakfast: eggs Benedict with avocado hollandaise sauce
Lunch: Greek salad with grilled shrimp
Dinner: lamb chops with roasted potatoes and green beans
Keto Questions and Answers for Beginners:
What is the keto diet?
The keto diet is a high-fat, low carb diet that can help you lose weight and improve your health.
What are some keto-friendly foods?
Some keto-friendly foods include avocados, eggs, salmon, and nuts.
What are the Best Healthy Fats for Keto Meals?
Healthy fats on the keto diet can be coconut butter and sesame oil, coconut oil, olive oil and avocado oil. Macadamia oil, almond butter, grass-fed butter and ghee are also keto-friendly. The keto diet is a high-fat, low-carbohydrate diet that can help you burn fat and lose weight. healthy fats can help you feel full and satisfied after meals, and they can also help you lose weight by providing your body with energy.
Can you eat bread on the ketogenic diet?
No, you cannot eat bread on keto because it is high in carbs.
What are some keto snacks?
Some keto snacks include hard-boiled eggs, cheese, and nuts.
Can you eat fruit on keto?
Yes, you can eat fruit on keto, but you need to be careful because some fruits are high in sugar and carbs.
What are the best fruits for keto?
The best fruits for keto are berries because they are lower in sugar and carbs.
What is the keto flu?
The keto flu is a condition that can occur when you start the keto diet. It is characterized by fatigue, headaches, and nausea.
How do I know if I’m in ketosis?
There are several ways to test for ketosis, including urine strips, blood tests, and breath tests.
What are the side effects of keto?
The side effects of keto include fatigue, headaches, and nausea.
Can I eat fast food on keto?
Yes, you can eat fast food on keto, but you need to be careful because some fast food is high in sugar and carbs.
What can I drink on keto?
You can drink water, coffee, and tea on keto. You should avoid sugary drinks, alcohol, and juices.
Can I eat out on keto?
Yes, you can eat out on keto, but you need to be careful because some restaurants serve food that is high in sugar and carbs.
What is ketoacidosis?
Ketoacidosis is a condition that can occur when you are on the keto diet. It is characterized by high levels of ketones in the blood, which can be dangerous.
Can I exercise on keto?
Yes, you can exercise on keto, but you need to be careful because some exercises are high in sugar and carbs.
Is the keto diet safe?
The keto diet is safe for most people, but it can be dangerous for people with diabetes or other health conditions.
Can I eat chocolate on keto?
Yes, you can eat chocolate on keto, but you need to be careful because some chocolate is high in sugar and carbs.
What is the difference between ketosis and ketoacidosis?
Ketosis is a normal state that occurs when you are on the keto diet. Ketoacidosis is a dangerous condition that can occur when you are on the keto diet.
Can I have a cheat day on keto?
Yes, you can have a cheat day on keto, but you need to be careful because some cheat foods are high in sugar and carbs.
What are the best vegetables for keto?
The best vegetables for keto are leafy greens, cruciferous vegetables, and mushrooms.
Can I eat popcorn on keto?
Yes, you can eat popcorn on keto, but you need to be careful because some popcorn is high in sugar and carbs.
Can I eat rice on keto?
No, you cannot eat rice on keto because it is high in carbs.
Can I eat bananas on keto?
No, you cannot eat bananas on keto because they are high in sugar and carbs.
How much weight can I lose on keto?
Most people can lose weight on keto, but the amount of weight you lose will depend on factors like your age, gender, activity level, and health.
Can I eat cheese on keto?
Yes, you can eat cheese on keto, but you need to be careful because some cheese is high in fat and calories.
Can I eat oatmeal on keto?
No, you cannot eat oatmeal on keto because it is high in carbs.
Can I eat yogurt on keto?
No, you cannot eat yogurt on keto because it is high in carbs.
Can I eat ice cream on keto?
Yes, you can eat ice cream on keto, but you need to be careful because some ice cream is high in sugar and carbs.
What are the best sweeteners for keto?
The best sweeteners for keto are stevia, erythritol, and monk fruit.
How many carbs a day should you eat a day?
You should eat less than 50 grams of carbs a day on keto.
How long does it take to enter ketosis?
It usually takes about two days to enter ketosis.
What are the worst foods for keto?
The worst foods for keto are high in sugar and carbs. This includes sweets, bread, pasta, rice, and potatoes.
What are the first side effects of the keto diet?
The first side effects of the keto diet are usually fatigue, headaches, and nausea.
What are the best supplements?
Some of the best supplements for keto are magnesium, potassium, and MCT oil.
Is the keto diet sustainable?
Yes, the keto diet is sustainable because you can eat a variety of healthy foods that are low in carbs.
What are some common mistakes people make on keto?
Some common mistakes people make on keto are eating too many carbs, not getting enough fat, and not drinking enough water.
What is Keto Flu?
Keto flu is a condition that can occur when you are first starting the keto diet. It is characterized by symptoms like fatigue, headaches, and nausea.
How to deal with keto flu?
If you’re feeling any of the keto flu symptoms listed above, there are a few things you can do to ease them. First, make sure you’re drinking plenty of water and electrolytes. This will help with both the headaches and the fatigue. Second, up your fat intake. This may seem counterintuitive, but increasing your fat intake can actually help minimize keto flu symptoms. And last, get some sleep! keto flu can be exacerbated by sleep deprivation, so make sure you’re getting enough rest.
Does keto flu feel like the cold?
The keto flu is a real thing, and it can be pretty uncomfortable. Keto flu symptoms include headaches, irritability, brain fog, and fatigue. These symptoms are caused by the sudden drop in carb intake and the resulting change in metabolism. The best way to avoid keto flu is to slowly transition into ketosis over a period of a few days. This will give your body time to adjust to the new way of eating.
Final Thoughts!
By following this keto diet plan for beginners, you will be starting keto the right way! This 28-day ketogenic meal plan is simple and easy to follow, so you can stick with it even if you’re a busy person. Plus, it’s delicious and nutritious, so you’ll be getting all the nutrients you need for healthy weight loss. And, if you’re new to keto, don’t worry – this meal plan will make it easy for you to transition into ketosis without feeling any side effects. So, what are you waiting for? Start your keto journey today!
If you’re looking for more keto meal ideas, be sure to check out our keto recipe collection. And, if you need help figuring out what to eat on keto, our keto food list is a great resource.
Just remember – when you’re starting keto, it’s important to listen to your body and make sure you’re not eating too much or too little. keto is a very individualized diet, so what works for one person might not work for another. But, as long as you’re sticking to the basics – high fat, low carb, moderate protein – you should be successful on keto.
