30 Day Ketogenic Diet Meal Plan, Shopping List & Free PDF Menu | KetoVale
Free Ketogenic Diet Meal Plan

30 Day Ketogenic Diet Meal Plan, Shopping List & Free PDF Menu

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One of the most common challenges when it comes to following the keto diet is to know what to eat and how much to eat. It could be confusing at first, especially if you are a complete beginner.

If you are a busy person, chances are that you will find it difficult to research the foods, plan and organize your meals or look for recipes simply because you don't have time.

We totally understand. You want an effective plan and some guidance so you can start taking action today to stay on track and motivated to begin burning off pounds of fat all day, every day effortlessly with ketosis no matter how busy you are.

This Is Why We Are Giving You 3 Free Keto Meal Plans On This Page To Help You Get Started:

#1. 30-Day Keto Menu Ideas: to give you basic ideas of what types of foods you can have and how to prepare them with step by step recipes and nutritional information per serving. This basically gives you tons of recipes so you will never run out of ideas for what to eat!

#2. 21-Day Low Carb Weight Loss Meal Plan: easy to follow recipes designed specifically to help you lose the unwanted weight and body fat.

#3. 7-Day Balanced Keto Meal Plan: for advanced keto dieters who are already fat adapted to feel the freedom of fueling and healing their bodies with healthy fats.

Part #1: 30-Day Keto Menu Ideas

The purpose of this plan is to show you what type of keto foods you can eat, ways you can prepare your foods, what a typical keto meal looks like and recipes.

How To Use This Plan:

  • Make sure you know your daily macros (how much fat, protein, carbs and calories you need to achieve your goal)
  • Each recipe has anywhere between 2-6 servings, so be sure to prepare according to your macros and personal needs. For example, if you only cook for yourself, you might want to make 1 serving at a time, or make as many servings as you want and keep the leftover for the next days.
  • Be flexible. We don't know your personal goal, your budget, your cooking skills, what your favorite foods are or what foods you don't like to eat so we cannot personalize the meal plan just for you. This plan is just to give you ideas of what to cook for breakfasts, lunches and dinners. So please feel free to adjust and personalize it to make it work for you.

Here are the 30-day meal ideas:

(If you're on mobile, click the '>' icon next to Day 1 to reveal the next day!)

January 1
Saturday
Day 1
January 2
Sunday
Day 2
January 3
Monday
Day 3
January 4
Tuesday
Day 4
January 5
Wednesday
Day 5
Breakfast
Poached Eggs with Spinach (2)
2 Ingredient Low Carb Crepes (2)
Keto Morning Hot Pockets (2)
Keto Beef Empanadas (6)
Swiss chard & Spinach Omelet (3)
Lunch
90 Second Almond Bread Chicken Sandwich (2)
Avocado, Egg and Tuna Tower Salad (2)
Bacon Wrapped Shrimp (2)
Keto Bunless Bacon Cheeseburger with Mushrooms (4)
Lettuce Rolls with Ground Beef (4)
Dinner
Keto Eggplant Lasagna (6)
Easy Creamy Shredded Chicken with Spinach and Bacon (2)
Creamy Garlic Butter Tuscan Shrimp (4)
Stuffed Chicken Breasts (3)
Pork Rind Chicken Schnitzel (3)
Click on a recipe for more details
Selected Recipe: Selected Recipes:
Ingredient Quantity

Part #2: 21-Day Low Carb Weight Loss Meal Plan

This 21-days of meal planning is created and permitted to publish by our friend Vicky and Rami, founders of Tasteaholics! They have been following the ketogenic diet for many years both personally and professionally. They've put together this plan to help you succeed.

If you want more weight loss keto meal plans to follow, check their affordable Keto Weight Loss Weekly Meal Plan subscription here!

In a rush? Click here to download this 21-Day Keto Weight Loss Meal Plan FREE PDF Version!

How to use this plan:

  • Each day will be between 1,500-1,700 calories.
  • Each meal plan is designed for 1 person. If you would like to use them for multiple people, simply multiply the ingredient quantities by the total number of people.
  • Be flexible! Feel free to replace any of the recipes with your personal choice and adjust the ingredients amount to fit your macros.

Here are the 3 weeks of Keto for Weight Loss Plan at a glance:

Week 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Shopping List For 7 Days

  • Protein
  • Dairy
  • Produce
  • Pantry Items
  • Bacon, thick-cut - 17 slices
  • Beef chuck – 1 pound
  • Chicken thighs, deboned - 4
  • Chorizo sausage – 4 ounces
  • Eggs – 7 large
  • Lamb chops, bone-in – 2 (about 6 ounces meat)
  • Pork, ground – 6 ounces
  • Sausage, Italian – 6 ounces
  • Salmon (boneless) - 2 fillets - 6 ounces
  • Recipes and Execution

    All recipes ingredient lists and instructions can be found below:

    • Breakfast Recipes
    • Lunch Recipes
    • Dinner Recipes

    Chorizo Breakfast Bake

    Calories: 450, Fat: 36 g, Protein: 25 g, Total Carbs: 5.5 g, Fiber: 1 g, Net Carbs: 4.5 g
    Prep Time: 10 minutes | Cook Time: 12 minutes

    Ingredients:

    • 1 tablespoon olive oil
    • ½ cup diced red pepper
    • ½ cup diced yellow onion
    • 4 ounces chorizo sausage
    • 2 large eggs
    • Salt and pepper
    • 2 slices thick-cut bacon, cooked

    Instruction:

    1. Preheat the oven to 350°F and lightly grease a two ramekins.
    2. Heat the oil in a skillet over medium-high heat.
    3. Add the peppers and onions and cook for 4 to 5 minutes until browned.
    4. Divide the vegetable mixture between the two ramekins.
    5. Chop the chorizo and divide between the ramekins.
    6. Crack an egg into each ramekin and season with salt and pepper to taste.
    7. Bake for 10 to 12 minutes until the egg is set to the desired level.
    8. Crumble the bacon over top and serve hot. Makes 2 servings.

    Baked Eggs in Avocado

    Calories: 610, Fat: 54 g, Protein: 20 g, Total Carbs: 18 g, Fiber: 13.5 g, Net Carbs: 4.5 g
    Prep Time: 5 minutes | Cook Time: 15 minutes

    Ingredients:

    • 1 medium avocado
    • 2 tablespoons lime juice
    • 2 large eggs
    • Salt and pepper
    • 2 tablespoons shredded cheddar cheese

    Instruction:

    1. Preheat the oven to 450°F and cut the avocado in half.
    2. Scoop out some of the flesh from the middle of each avocado half.
    3. Place the avocado halves upright in a baking dish and brush with lime juice.
    4. Crack an egg into each and season with salt and pepper.
    5. Bake for 10 minutes then sprinkle with cheese.
    6. Let the eggs bake for another 2 to 3 minutes until the cheese is melted. Serve hot.

    Lemon Poppy Ricotta Pancakes

    Calories: 370, Fat: 26 g, Protein: 29.5 g, Total Carbs: 6.5 g, Fiber: 1 g, Net Carbs: 5.5 g
    Prep Time: 10 minutes | Cook Time: 20 minutes

    Ingredients:

    • 1 large lemon, juiced and zested
    • 6 ounces whole milk ricotta
    • 3 large eggs
    • 10 to 12 drops liquid stevia
    • ¼ cup almond flour
    • 1 scoop egg white protein powder
    • 1 tablespoon poppy seeds
    • ¾ teaspoons baking powder
    • ¼ cup powdered erythritol
    • 1 tablespoon heavy cream

    Instruction:

    1. Combine the ricotta, eggs, and liquid stevia in a food processor with half the lemon juice and the
    lemon zest – blend well then pour into a bowl.
    2. Whisk in the almond flour, protein powder, poppy seeds, baking powder, and a pinch of salt.
    3. Heat a large nonstick pan over medium heat.
    4. Spoon the batter into the pan, using about ¼ cup per pancake.
    5. Cook the pancakes until bubbles form in the surface of the batter then flip them.
    6. Let the pancakes cook until the bottom is browned then remove to a plate.
    7. Repeat with the remaining batter.
    8. Whisk together the heavy cream, powdered erythritol, and reserved lemon juice and zest.
    9. Serve the pancakes hot drizzled with the lemon glaze. Makes 2 servings.

    Sweet Blueberry Coconut Porridge

    Calories: 390, Fat: 22 g, Protein: 10 g, Total Carbs: 37 g, Fiber: 22 g, Net Carbs: 15 g
    Prep Time: 5 minutes | Cook Time: 15 minutes

    Ingredients:

    • 1 cup unsweetened almond milk
    • ¼ cup canned coconut milk
    • ¼ cup coconut flour
    • ¼ cup ground flaxseed
    • 1 teaspoon ground cinnamon
    • ¼ teaspoon ground nutmeg
    • Pinch salt
    • 60 grams fresh blueberries
    • ¼ cup shaved coconut

    Instruction:

    1. Warm the almond milk and coconut milk in a saucepan over low heat.
    2. Whisk in the coconut flour, flaxseed, cinnamon, nutmeg, and salt.
    3. Turn up the heat and cook until the mixture bubbles.
    4. Stir in the sweetener and vanilla extract then cook until thickened to the desired level.
    5. Spoon into two bowls and top with blueberries and shaved coconut. Makes 2 servings.

    Week 2

    Day 1

    Day 2

    Day 3

    Day 4

    Day 5

    Day 6

    Day 7

    Shopping List For 7 Days

    • PROTEIN
    • DAIRY
    • PRODUCE
    • PANTRY ITEMS
  • Bacon, thick-cut - 11 slices
  • Beef, ground – 7 ounces
  • Breakfast sausage – 10 ounces
  • Chicken breast – 2 (6-ounce) breasts
  • Eggs – 15 large
  • Ham, diced – 1 ounce
  • Lamb, ground – 1 pound
  • Pepperoni, diced – 1 ½ ounces
  • Sausage links, Italian – 6 large
  • Recipes and Execution

    All recipes ingredient lists and instructions can be found below:

    • Breakfast Recipes
    • Lunch Recipes
    • Dinner Recipes

    Fat-Busting Vanilla Protein Smoothie

    Calories: 540, Fat: 46 g, Protein: 25 g, Total Carbs: 8 g, Fiber: 0.5 g, Net Carbs: 7.5 g

    Prep Time: 5 minutes | Cook Time: none

    Ingredients:

    • 1 scoop (20g) vanilla egg white protein powder
    • ½ cup heavy cream
    • ¼ cup vanilla almond milk
    • 4 ice cubes
    • 1 tablespoon coconut oil
    • 1 tablespoon powdered erythritol
    • ½ teaspoon vanilla extract
    • ¼ cup whipped cream

    Instructions:

    1. Combine all of the ingredients except the whipped cream in a blender.
    2. Blend on high speed for 30 to 60 seconds until smooth.
    3. Pour into a glass and top with whipped cream.

    Savory Ham and Cheese Waffles

    Calories: 575, Fat: 46.5 g, Protein: 35 g, Total Carbs: 5 g, Fiber: 0 g, Net Carbs: 5 g

    Prep Time: 15 minutes | Cook Time: 25 minutes

    Ingredients:

    • 4 large eggs, divided
    • 2 scoops (40g) egg white protein powder
    • 1 teaspoon baking powder
    • 1/3 cup melted butter
    • ½ teaspoon salt
    • 1 ounce diced ham
    • ¼ cup shredded cheddar cheese

    Instructions:

    1. Separate two of the eggs and set the other two aside.
    2. Beat 2 of the egg yolks with the protein powder, baking powder, butter, and salt in a mixing bowl.
    3. Fold in the chopped ham and grated cheddar cheese.
    4. Whisk the egg whites in a separate bowl with a pinch of salt until stiff peaks form.
    5. Fold the beaten egg whites into the egg yolk mixture in two batches.
    6. Grease a preheated waffle maker then spoon ¼ cup of the batter into it and close it.
    7. Cook until the waffle is golden brown, about 3 to 4 minutes, then remove.
    8. Reheat the waffle iron and repeat with the remaining batter.
    9. Meanwhile, heat the oil in a skillet and fry the eggs with salt and pepper.
    10. Serve the waffles hot, topped with a fried egg. Makes 2 servings.

    Mozzarella Veggie-loaded Quiche

    Calories: 590, Fat: 40 g, Protein: 38 g, Total Carbs: 24.5 g, Fiber: 7.5 g, Net Carbs: 17 g

    Prep Time: 10 minutes | Cook Time: 25 minutes

    Ingredients:

    • 6 tablespoons almond flour
    • 1 tablespoon grated parmesan cheese
    • 2 large eggs, divided
    • 2 slices thick-cut bacon
    • ¼ cup frozen spinach, thawed and drained well
    • ¼ cup diced zucchini
    • ¼ cup shredded mozzarella cheese
    • 4 cherry tomatoes, halved
    • 1 tablespoon heavy cream
    • 1 teaspoon chopped chives

    Instructions:

    1. Stir together the almond flour and grated parmesan with one egg and a pinch of salt until it forms
    a soft dough.
    2. Press the dough into the bottom of a small quiche pan as evenly as possible.
    3. Score the bottom and sides of the dough then bake for 7 minutes at 325°F and let cool.
    4. Cook the bacon in a skillet until browned then crumble and spread in the quiche pan.
    5. Sprinkle in the spinach, zucchini, cheese, and tomatoes.
    6. Whisk together the remaining egg with the heavy cream, chives, salt and pepper then pour into
    the quiche. Bake for 22 to 25 minutes until the egg is set then serve hot.

    Pepper Jack Sausage Egg Muffins

    Calories: 455 Fat: 37 g Protein: 26 g Total Carbs: 3.5 g Fiber: 0.5 g Net Carbs: 3 g

    Prep Time: 10 minutes | Cook Time: 30 minutes

    Ingredients:

    • 10 ounces ground breakfast sausage
    • ½ cup diced yellow onion
    • ¼ teaspoon garlic powder
    • Salt and pepper
    • 3 large eggs, whisked
    • 2 tablespoons heavy cream
    • ½ cup shredded pepper jack cheese

    Instructions:

    1. Preheat the oven to 350°F and grease three ramekins with cooking spray.
    2. Stir together the ground sausage, diced onion, garlic powder, salt and pepper in a mixing bowl.
    3. Divide the sausage mixture evenly in the ramekins, pressing it into the bottom and sides, leaving
    the middle open.
    4. Whisk together the eggs and heavy cream with salt and pepper.
    5. Divide the egg mixture among the sausage cups and top with shredded cheese.
    6. Bake for 25 to 30 minutes until the eggs are set and the cheese browned. Makes three servings.

    Week 3

    Day 1

    Day 2

    Day 3

    Day 4

    Day 5

    Day 6

    Day 7

    Shopping List For 7 Days

    • PROTEIN
    • DAIRY
    • PRODUCE
    • PANTRY ITEMS
  • Bacon, thick-cut – 23 slices
  • Beef, flank steak – 7 ounces
  • Chicken thighs, boneless – 12 ounces
  • Eggs – 19 large
  • Ham, sliced – 6 ounces
  • Pepperoni, sliced – 3 ounces
  • Salami, sliced – 2 ounces
  • Tuna, canned – 8 ounces
  • Recipes and Execution

    All recipes ingredient lists and instructions can be found below:

    • Breakfast Recipes
    • Lunch Recipes
    • Dinner Recipes

    Easy Cloud Buns

    Calories: 50, Fat: 4.5 g, Protein: 2.5 g, Total Carbs: 0.5 g, Fiber: 0 g, Net Carbs: 0.5 g

    Prep Time: 10 minutes | Cook Time: 30 minutes

    Ingredients:

    • 3 large eggs, separated
    • 1/8 teaspoon cream of tartar
    • 3 ounces cream cheese, chopped

    Instructions:

    1. Preheat the oven to 300°F and line a baking sheet with parchment.
    2. Beat the egg whites until foamy then beat in the cream of tartar until the whites are shiny and opaque with soft peaks.
    3. In a separate bowl, beat the cream cheese and egg yolks until well combined then fold in the egg white mixture.
    4. Spoon the batter onto the baking sheet in ¼-cup circles about 2 inches apart.
    5. Bake for 30 minutes until the buns are firm to the touch. Makes 10 servings.

    Bacon Breakfast Bombs

    Calories: 535, Fat: 49 g, Protein: 21 g, Total Carbs: 4.5 g, Fiber: 0 g, Net Carbs: 4.5 g

    Prep Time: 40 minutes | Cook Time: 0 minutes

    Ingredients:

    • 4 slices thick-cut bacon
    • 2 large eggs
    • ¼ cup cubed butter
    • 2 tablespoons mayonnaise
    • Salt and pepper

    Instructions:

    1. Cook the bacon in a large skillet over medium-high heat until crisp.
    2. Let the bacon cool a little then chop it up and set it aside, reserving the bacon grease.
    3. Fill a saucepan with water and a pinch of salt then bring to a boil.
    4. Add the eggs and boil them for 10 minutes before transferring to an ice water bath.
    5. Let the eggs cool then peel them and chop them coarsely.
    6. Mash the chopped eggs with the butter then stir in the mayonnaise, salt, and pepper.
    7. Stir in the reserved bacon grease then cover the mixture and chill for 30 minutes.
    8. Divide the egg mixture in six portions and roll them into balls then roll in the crushed bacon.
    9. Serve immediately and store the leftovers in the fridge. Makes 2 servings of 3 bombs.

    Three-cheese Pizza Frittata

    Calories: 305, Fat: 24 g, Protein: 21 g, Total Carbs: 3.5 g, Fiber: 1 g, Net Carbs: 2.5 g

    Prep Time: 10 minutes | Cook Time: 40 minutes

    Ingredients:

    • ½ (10-ounce) bag frozen spinach, thawed
    • 6 large eggs
    • 2 tablespoons olive oil
    • ½ teaspoon dried Italian seasoning
    • Salt and pepper
    • ¼ cup ricotta cheese
    • ¼ cup grated parmesan cheese
    • 2 ½ ounces shredded mozzarella cheese
    • 1 ounce sliced pepperoni

    Instructions:

    1. Preheat the oven to 375°F and grease a pie plate with cooking spray.
    2. Defrost the frozen spinach in the microwave for 4 minutes then squeeze out the water.
    3. Whisk together the eggs, olive oil, Italian seasoning, salt and pepper in a bowl.
    4. Stir in the ricotta cheese, parmesan cheese, and drained spinach until well combined.
    5. Pour the mixture into the pie plate and top with mozzarella and pepperoni.
    6. Bake for 35 to 40 minutes until the egg is set and the cheese lightly browned. Makes 4 servings.

    Keto-friendly Snacks Ideas:

    If at any point during the day you begin to feel hungry, make sure to have some ketofriendly snacks on hand. You shouldn’t be hungry between meals, but sometimes in the beginning of your ketogenic diet, you need some time to adjust. These keto-friendly snacks are here to help!

    • Pork rinds – great with just about anything
    • Nuts (walnuts, pecans, brazil nuts, macadamias)
    • Seeds – sunflower, pumpkin, chia, flax, etc.
    • Laughing Cow cheese (full fat only)
    • Dark chocolate (85% and above) or any stevia sweetened chocolate
    • Seaweed
    • String cheese
    • Jerky
    • Cocoa nibs – a great, quick, sugarless alternative to chocolate bars
    • Avocados – all you need is a little sea salt for a great high-fiber snack
    • Sardines – sprinkle some Old Bay seasoning and chow down!
    • Nut butters – peanut, almond, cashew, coconut, etc. Make sure there’s no sugar added.
    • Pickles
    • Protein bars

    If you want more snack ideas, check this Keto Snack Ideas List!

    Part #3: 7-Day Balanced Ketogenic Meal Plan

    This 7-days of meal planning is created and permitted to publish by our friend Leanne Vogel, founder of Healthful Pursuit. Leanne is a four-time bestselling author, Nutrition Educator, and the host of The Keto Diet Podcast.

    Leanne has helped many individuals to achieve success with Ketogenic diet through her books and programs, including The Keto Beginning, Fat Fueled program, and her latest book The Keto Diet.

    This balanced keto meal plan will give you a great idea of what to eat and how much to eat as well as what a typical day of keto diet looks like.

    Moreover, if you want to eliminate the time-consuming stress and preparation necessary to follow keto diet successfully, we highly recommend you to check out The Balanced Keto Weekly Meal Plans program where you will receive brand new weekly meal plans delivered straight to your inbox.

    In a rush? Click here to download this 7-Day Balanced Keto Meal Plan FREE PDF Version!

    How to use this plan:

    • You should become fat adapted first before following this plan as we include carb-up meals in this plan.
    • If you don't want to use carb-up meals, feel free to replace it with regular keto meals of your choice.
    • Be flexible. Feel free to replace any of the recipes with your personal choice.

    Here are all the details including the shopping list and easy-to-prepare breakfasts, lunches, dinners, and snacks recipes:

    Shopping List For 7 Days

    • Produce
    • Perishables
    • Pantry Goods
    • Meat/Deli
  • avocado, 3
  • baby spinach, 6 cups
  • basil, 6 tbsp
  • cucumber, 2
  • eggplant, 1 medium
  • garlic, 4 cloves
  • green bell pepper, 1
  • green onions, 4
  • *jicama, (1)
  • *limes, 2, (1)
  • *lemon, (1)
  • *mint, 1 sprig, (3 sprigs)
  • onion, 1
  • plantains (very ripe), 2
  • purple cabbage, 4 cups thinly sliced
  • romaine lettuce, 4 cups chopped
  • tomato, 4
  • watermelon, 3 cups cubed
  • zucchini, 1½ lb.
  • *Quick Note

    Since snacks are optional, ingredients that are needed to make snack recipes are marked with an asterisk (*) for easy identification. The value before the parentheses indicates how much of the ingredient you will need for breakfast, lunch, or dinner, and the value within the parentheses indicates the amount of the ingredient needed for snack.

    If you do not want to include snack in your meal plan, only shop for ingredients indicated by the value before the parentheses. If you want to include snacks in your meal plan, add both values together to get the total amount of ingredient needed.

    For example, if Sally does NOT want to include snacks in her meal plan and the shopping list says *bacon, 4 (3) strips, then Sally would only purchase 4 strips of bacon. Alternatively, if Sally does want to include snacks in her meal plan, she would purchase 7 strips of bacon.

    Meal Planning For The Week:

    Day 1

    Day 2

    Day 3

    Day 4

    Day 5

    Day 6

    Day 7

    Recipes and Execution

    The recipe ingredient list and instructions can be found below:

    Breakfast Recipes

    Lunch Recipes

    Dinner Recipes

    Snack Recipes

    If you'd like to receive different weekly meal plans like this with complete and organized shopping lists, delicious and nutritious breakfasts, lunches, dinners, and snacks recipes as well as tips guaranteed to keep you on track with your keto diet journey, make sure to check the Balanced Keto Weekly Meal Plans program. It will take the guesswork and stress out of your diet and help you create the dream body and great health you've always desired and deserved.

    Here are the benefits of the Balanced Keto Weekly Meal Plan:

    • Meal planning for the entire week, done for you
    • Easy to prepare breakfast, lunch, dinner, and snacks recipes and shopping lists included
    • Allergen guides and alternatives
    • Low-FODMAP, grain-free, dairy-free, nightshade-free, and nut-free alternative lists
    • Tips and hacks guaranteed to keep you on track
    • How to take advantage of carb-up practices for breaking plateau and balancing hormones
    • Making a low-carb, high-fat diet work for your family guide
    • And much more...

    Many people choose this dairy-free keto diet meal plan because they have dairy intolerance. Another reason is because they are having weight loss stalls and a dairy-free meal plan can help them get over the stalls. If your current meal plan is not working for you, maybe it's time to switch to a different meal plan to get different results.

    As long as you follow your plan and stay under your daily carb limit, you'll get in ketosis very quickly and enjoy all the benefits of keto including weight loss and mental benefits.

    If you don't have a lot of time to cook your keto meals, make sure to check these keto meal prep tips and meal delivery services.

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