



A Keto Helper: The FREE 28 Day Meal Plan With Recipes,Macros & Shopping List

In this article, you’ll find a 28 days meal plan for the standard ketogenic diet, divided into four weeks. Every day you’ll follow the plan to eat breakfast, lunch, and dinner, as well as a snack or dessert with a calorie range between 1,800 and 2,000.

One thing I want to mention before you get started is net carbs.





Many people who follow the ketogenic diet prefer to track net carbs rather than total carbs. To calculate net carbs, you simply take the total carb count of the meal and subtract the grams of fiber since fiber cannot be digested. Personally, I prefer to track total carbs like what I have mentioned in my first book, but I have included the grams of fiber and net carbs in these recipes, so you can choose which way to go.













Personally, I prefer more buffer when it comes to the carb count, because I want to reduce the number of obstacles keeping me from ketosis. Many of my readers as well as friends have raised this point and you can be sure quite a few nights or afternoons were spent in heated debate! Okay, it wasn’t that serious but suffice it to say that quite a bit of discussion went into this topic. Therefore, I thought it might be better if I gave you a say in this net carb-total carb debate. You get to choose whichever you prefer. In my personal opinion, when you are in the initial stages of trying to enter ketosis, keeping your total carb count in mind is probably one of the better practices you can adopt. A 20 to 50 gram range of carbs would usually work to push the body into a ketogenic state.





After you have gotten keto adapted and the body gets used to burning fat for fuel, you can then start to bring net carbs into the equation.





Keep in mind the calorie range for these meal plans – if you read my first book and calculated your own daily caloric needs, you may need to make some adjustments. If you’re trying the ketogenic diet for the first time, however, it may be easiest to just follow the plan as is until you get the hang of it.





The first week of this 28-day meal plan is designed to be incredibly simple in terms of meal prep so you can focus on learning which foods to eat and which to avoid on the ketogenic diet – that’s why you’ll find more smoothies and soups here than in the following weeks. If you finish the first week and feel like you still need some time making the adjustment to keto, feel free to repeat it before moving on to week two. The meal plans also take into account left-overs and the yields of various recipes, so that you have minimal

waste from your efforts in the kitchen.



So, without further ado, let’s take a look at the meal plans!









Standard Keto Meal Plan - Week 1





DAY 1:









Lunch:





Dinner:









Calories/Macros :

Calories: 1940 Fat: 144.5g Protein: 113g Net Carbs: 21.5g

















































Standard Keto Meal Plan - Week 2

























































Standard Keto Meal Plan - Week 3





























































Standard Keto Meal Plan - Week 4

































































