Free 30-Day Keto Diet Meal Plan
Here is a free 30-day keto diet meal plan that you can start right away! If you have been looking for the perfect meal plan that will increase your energy levels and increase fat burn, you need to try this 30-day low-carb diet plan! I can personally vouch for this diet plan because it has helped me lose over 30 kilograms!
Whether you’re new to the keto diet or have been following it for a while, this meal plan can help you achieve your fitness goals faster. Go ahead and try this free 30-day diet plan that will not only help you lose weight but improve your overall health as well.
Free 30-Day Keto Diet Meal Plan
The keto diet is a high-fat, moderate-protein, and low-carbohydrate diet that is really famous because it helps with weight loss, blood sugar control, and increased energy levels. The goal of the keto diet is to put your body in a state of ketosis, where it burns fat for fuel instead of carbohydrates.
This 30-day keto meal plan is designed to help you stay on track with your low-carb lifestyle. The list of foods below is low in carbs and high in healthy fats. Each day’s meals are carefully crafted to meet your nutritional needs while maintaining your vitamins and minerals.
Note: You can get 5 FREE KETO E-BOOKs along With over 200 RECIPES For FREE Right Now!
Free 30-Day Keto Diet Meal Plan Week 1:
During week 1 of the keto diet, you will experience a significant change in your body. That’s because the keto diet will make your body start burning fat for fuel. You should feel more energetic and satisfied after week 1. Check out these amazing keto snacks!
Day 1:
- Breakfast: 2 eggs cooked in 1 tablespoon of butter with 1/2 avocado.
- Lunch: Spinach salad with grilled chicken, cherry tomatoes, cucumber, and ranch dressing.
- Dinner: Grilled salmon with sautéed asparagus.
Day 2:
- Breakfast: Keto smoothie made with almond milk, frozen berries, spinach, and MCT oil.
- Lunch: Tuna salad with celery and mayo, served on a bed of lettuce.
- Dinner: Zucchini noodles with a bolognese sauce made with ground beef and crushed tomatoes.
Day 3:
- Breakfast: Scrambled eggs with cheese and 2 slices of bacon.
- Lunch: Cobb salad with chicken, bacon, avocado, hard-boiled eggs, and blue cheese dressing.
- Dinner: Grilled steak with roasted Brussels sprouts.
Day 4:
- Breakfast: Keto pancakes made with almond flour, eggs, and coconut oil topped with butter and sugar-free maple syrup.
- Lunch: Greek salad with feta cheese, olives, cucumber, tomato, and chicken.
- Dinner: Cauliflower rice stirs fry with shrimp, broccoli, and bell peppers.
Day 5:
- Breakfast: Bulletproof coffee made with coffee, MCT oil, and heavy cream.
- Lunch: Chicken salad with mixed greens, avocado, and ranch dressing.
- Dinner: Baked chicken thighs with roasted asparagus.
Day 6:
- Breakfast: Keto smoothie made with coconut milk, frozen berries, kale, and almond butter.
- Lunch: Tuna salad lettuce wraps.
- Dinner: Grilled pork chops with roasted cauliflower.
Day 7:
- Breakfast: 2 eggs cooked in 1 tablespoon of butter with 1/2 avocado.
- Lunch: Spinach salad with grilled chicken, cherry tomatoes, cucumber, and ranch dressing.
- Dinner: Grilled salmon with sautéed asparagus.
Free 30-Day Keto Diet Meal Plan Week 2:
After week 2, you will start to lose weight, experience mental clarity, and get a good night’s sleep, have more energy, experience fewer bouts of inflammation, and feel lighter.
Day 8:
- Breakfast: Keto waffles made with almond flour and topped with whipped cream and strawberries.
- Lunch: Greek salad with feta cheese, olives, cucumber, tomato, and chicken.
- Dinner: Zucchini noodles with bolognese sauce made with ground beef and crushed tomatoes.
Day 9:
- Breakfast: Scrambled eggs with cheese and 2 slices of bacon.
- Lunch: Chicken Caesar salad.
- Dinner: Grilled steak with roasted Brussels sprouts.
Day 10:
- Breakfast: Keto smoothie made with almond milk, frozen berries, spinach, and MCT oil.
- Lunch: Tuna salad with celery and mayo, served on a bed of lettuce.
- Dinner: Lemon garlic shrimp with zucchini noodles.
Day 11:
- Breakfast: Bulletproof coffee made with coffee, MCT oil, and heavy cream.
- Lunch: Cobb salad with chicken, bacon, avocado, hard-boiled eggs, and blue cheese dressing.
- Dinner: Beef and broccoli stir fry with cauliflower rice.
Day 12:
- Breakfast: Keto pancakes made with almond flour, eggs, and coconut oil topped with butter and sugar-free maple syrup.
- Lunch: Spinach salad with grilled chicken, cherry tomatoes, cucumber, and ranch dressing.
- Dinner: Baked chicken thighs with roasted asparagus.
Day 13:
- Breakfast: Keto smoothie made with coconut milk, frozen berries, kale, and almond butter.
- Lunch: Chicken salad with mixed greens, avocado, and ranch dressing.
- Dinner: Grilled pork chops with roasted cauliflower.
Day 14:
- Breakfast: 2 eggs cooked in 1 tablespoon of butter with 1/2 avocado.
- Lunch: Greek salad with feta cheese, olives, cucumber, tomato, and chicken.
- Dinner: Grilled salmon with sautéed asparagus.
Free 30-Day Keto Diet Meal Plan Week 3:
By week 3, you should have lost up to 10 pounds on the ket diet, if not, don’t get discouraged, it will start to happen. Remember, everyone’s body structure is not the same and the results may vary.
Day 15:
- Breakfast: Keto waffles made with almond flour and topped with whipped cream and strawberries.
- Lunch: Tuna salad with celery and mayo, served on a bed of lettuce.
- Dinner: Zucchini noodles with pesto and grilled chicken.
Day 16:
- Breakfast: Scrambled eggs with cheese and 2 slices of bacon.
- Lunch: Cobb salad with chicken, bacon, avocado, hard-boiled eggs, and blue cheese dressing.
- Dinner: Beef and broccoli stir fry with cauliflower rice.
Day 17:
- Breakfast: Keto smoothie made with almond milk, frozen berries, spinach, and MCT oil.
- Lunch: Spinach salad with grilled chicken, cherry tomatoes, cucumber, and ranch dressing.
- Dinner: Grilled steak with roasted Brussels sprouts.
Day 18:
- Breakfast: Bulletproof coffee made with coffee, MCT oil, and heavy cream.
- Lunch: Chicken Caesar salad.
- Dinner: Lemon garlic shrimp with zucchini noodles.
Day 19:
- Breakfast: Keto pancakes made with almond flour, eggs, and coconut oil topped with butter and sugar-free maple syrup.
- Lunch: Greek salad with feta cheese, olives, cucumber, tomato, and chicken.
- Dinner: Baked salmon with roasted asparagus.
Day 20:
- Breakfast: Keto smoothie made with coconut milk, frozen berries, kale, and almond butter.
- Lunch: Chicken salad with mixed greens, avocado, and ranch dressing.
- Dinner: Grilled pork chops with roasted cauliflower.
Day 21:
- Breakfast: 2 eggs cooked in 1 tablespoon of butter with 1/2 avocado.
- Lunch: Spinach salad with grilled chicken, cherry tomatoes, cucumber, and ranch dressing.
- Dinner: Grilled salmon with sautéed asparagus.
Free 30-Day Keto Diet Meal Plan Week 4:
By week 4, you’re going to start feeling less hungry. Your body has been programmed to crave less and eventually, you may start forgetting to eat! I love not feeling like I have to at every two or three hours!
Day 22:
- Breakfast: Keto waffles made with almond flour and topped with whipped cream and strawberries.
- Lunch: Tuna salad with celery and mayo, served on a bed of lettuce.
- Dinner: Zucchini noodles with a bolognese sauce made with ground beef and crushed tomatoes.
Day 23:
- Breakfast: Scrambled eggs with cheese and 2 slices of bacon.
- Lunch: Cobb salad with chicken, bacon, avocado, hard-boiled eggs, and blue cheese dressing.
- Dinner: Beef and broccoli stir fry with cauliflower rice.
Day 24:
- Breakfast: Keto smoothie made with almond milk, frozen berries, spinach, and MCT oil.
- Lunch: Greek salad with feta cheese, olives, cucumber, tomato, and chicken.
- Dinner: Grilled steak with roasted Brussels sprouts.
Day 25:
- Breakfast: Bulletproof coffee made with coffee, MCT oil, and heavy cream.
- Lunch: Chicken Caesar salad.
- Dinner: Lemon garlic shrimp with zucchini noodles.
Day 26:
- Breakfast: Keto pancakes made with almond flour, eggs, and coconut oil topped with butter and sugar-free maple syrup.
- Lunch: Spinach salad with grilled chicken, cherry tomatoes, cucumber, and ranch dressing.
- Dinner: Baked chicken thighs with roasted asparagus.
Day 27:
- Breakfast: Keto smoothie made with coconut milk, frozen berries, kale, and almond butter.
- Lunch: Chicken salad with mixed greens, avocado, and ranch dressing.
- Dinner: Grilled pork chops with roasted cauliflower.
Day 28
- Breakfast: Keto waffles made with almond flour and topped with whipped cream and strawberries.
- Lunch: Tuna salad with celery and mayo, served on a bed of lettuce.
- Dinner: Zucchini noodles with pesto and grilled chicken.
Day 30:
- Breakfast: Scrambled eggs with cheese and 2 slices of bacon.
- Lunch: Cobb salad with chicken, bacon, avocado, hard-boiled eggs, and blue cheese dressing.
- Dinner: Beef and broccoli stir fry with cauliflower rice.
Remember, it’s important to stay hydrated throughout the day by drinking plenty of water. You can also enjoy sugar-free beverages such as sparkling water or unsweetened tea. Additionally, be sure to listen to your body and adjust the meal plan as needed.
