Free 28 Day Keto Meal Plan – Overview
Today, we will introduce a free 28-day keto meal plan for those who want to use it as a hypocaloric diet to lose weight, namely by following a 4-week ketogenic diet, a nutrition program based on a low carbohydrate intake.
All About the Free 28 Day Keto Meal Plan
The Keto diet is distinct from other diet programs as it focuses on significantly reducing carbohydrate consumption. Its goal is not to reduce energy intake or create a calorie deficit but to induce the body into a state of ketosis. The classic keto diet allocates macronutrients as follows: 10-15g of carbohydrates daily, 1g of protein per kilogram of body weight, and the remaining calories come from fat.
The desire to burn fat increases in the body that reaches this stage. The body is beginning to use fat cells to obtain energy.
The body primarily relies on carbohydrates as its main source of energy. In the keto diet, the goal is to reduce carbohydrate consumption to shift the primary energy source to fats; this state is known as ketosis. There is evidence to support the effectiveness of the ketogenic diet as a weight loss therapy, as long as a calorie deficit is maintained.(1)
However, it’s important to mention that following a ketogenic diet might be challenging in the long term and can be unsafe if not done properly. Although data shows impressive short-term weight loss, other analyses suggest that its long-term efficacy is comparable to other hypocaloric diets.(2)
Now, let’s discuss the foods that are commonly featured in the ketogenic diet. Most of these should be high-fat foods to promote satiety, as well as good sources of protein since these will be the primary macronutrients to consume. Here are some examples of the right foods:
- Eggs
- Butter
- Cheese
- Cream
- Healthy nuts
- Vegetables with low carbohydrate levels
- Nuts
- Peanuts
- Walnuts
- Extra virgin olive oil
- Coconut oil
- Healthy spices
- Salt
- High fat meats and fish
These foods are easy to consume because they are palatable and have a good flavor profile. The diet lists created from these foods make a ketogenic diet suitable for its purpose.
An important factor to consider is whether the person is suitable for the diet. The past and present medical history of the individual and their current health status should be taken into account. Furthermore, it’s essential to have regular follow-ups on the diet with a registered dietitian to ensure the maintenance of good health and prevent nutritional deficiencies.
Free 28 Day Keto Meal Plan
Day 1 Sample Meal Plan
Eggs omelets with:
- 1 tomato
- 3 eggs
- ½ zucchini
- 1 cup of spinach
- 2 thin slices of fatty cheese (cheddar, parmesan, gouda)
Lunch:
- 100-150 grams of oily fish /chicken
- Green salad with: ½ cucumber, 5 nuts, 1 bowl of lettuce, ½ red pepper, ½ green pepper, 1 tablespoon of olive oil and 2 lemons
Dinner:
- 100-150 grams of steak
- Sauteed veggies: 1 carrot, ½ red pepper, ½ zucchini
Day 2 Sample Meal Plan
Breakfast:
- 100 grams of chicken thighs
- 1 avocado
- 1 slice of feta cheese
- Cauliflower rice
Lunch:
- 120 grams of lamb chops
- 1 cup of green beans
Dinner:
- 100-120 grams of boiled turkey
- Green salad: 5 olives, ½ pepper, 1 bowl of kale, ¼ eggplant, 2 tablespoons of olive oil
Snack:
- 1 to 2 slices of hard cheese
- 5 walnuts
Day 3 Sample Meal Plan
Breakfast:
- 1 boiled egg
- 1 avocado or 5 walnuts
- 2 slices of feta cheese
Lunch:
- 150 grams of salmon
- Spaghetti squash
Dinner:
- 120 grams of boiled turkey
- Green salad: 1 bowl of lettuce, ¼ cup of mushrooms, ¼ cucumber, 3 asparagus.
Snack:
- A handful of pumpkin seeds
Day 4 Sample Meal Plan
Breakfast:
- Tomato
- Cucumber
- 2 boiled eggs
- 8-10 green-black olives
- 2 thin slices of fatty cheese
Lunch:
- 100-150 grams of fish/chicken
- 1 red pepper cooked in the oven with 2 slices of hard cheese on top.
Dinner:
- 100-150 grams of turkey
- ½ avocado
- ½ plate of asparagus
Day 5 Sample Meal Plan
Breakfast:
- 100 grams turkey
- 2 slices of cheese
- 10 olive green/black
- Sauteed veggies (1/2 carrot, ½ red pepper, ½ green pepper) with 1 tablespoon of olive oil
Lunch:
- 120 grams of red meat tenderloin prepared in butter
- Green leafy salad: 1 bowl of spinach and kale, ¼ cup of mushrooms, 5 walnuts, 4 radishes, lemon and 2 tablespoons olive
Dinner:
- 150 grams of grilled meatballs
- ½ eggplant grilled
Day 6 Sample Meal Plan
Breakfast
- 1 avocado
- Egg omelet with ½ cup of mushrooms, ¼ tomato and 1 cup of spinach
- 1 slice of feta cheese
Lunch:
- 100-150 grams of salmon
- Green salad with ½ cucumber, 5 nuts, 1 bowl of lettuce, ½ red pepper, ½ green pepper, 1 tablespoon of olive oil, and 2 lemons
Dinner:
- 150-200 grams of boiled turkey
- Sauteed veggies: 1 carrot, ½ red pepper, ½ zucchini
Snack:
- 5 walnuts
- 1 slice of hard cheese
Day 7 Sample Meal Plan
Breakfast:
- 1 grilled red pepper with 2 eggs and 2 slices of cheddar cheese
- On the side: ½ tomato, ¼ cucumber, 8-10 green-black olives
Lunch:
- 100-150 grams of fish / Chicken
- Green leafy salad: 1 bowl of spinach and kale, ¼ cup of mushrooms, 5 walnuts, 4 radishes, lemon and 2 tablespoons olive
Dinner:
- 100-150 grams of turkey
- ½ avocado
- 1 cup of asparagus
Keep in Mind
You can follow the diet outlined above for a month. You have the flexibility to switch the days and replace certain foods in the diet plan with options suitable for the keto diet. Just remember to exercise caution with vegetables since they also contain some carbohydrates.
It’s important to mention that even though the keto diet is low in carbohydrates, it doesn’t necessarily mean it is hypocaloric. Due to the substantial presence of high-fat meats and foods, achieving a calorie deficit can sometimes be challenging. For this reason, it’s important to control portion sizes in each meal to ensure a calorie deficit that will facilitate weight loss.
Additionally, it’s crucial to mention potential side effects associated with the keto diet, such as tiredness, constant fatigue, amenorrhea, vitamin deficiencies, headaches, muscle cramps, constipation, diarrhea, and other side effects that can impact daily life and health.
Printable Free 28 Day Keto Meal Plan
See Also:
Keto diet for a 70-year-old woman
South Beach Diet Plan For Weight Loss PDF
3 Day Cleanse to Lose Belly Fat
7 Day Intermittent Fasting Diet Meal Plan
1200 Calorie Keto Meal Plan
Dirty Keto Foods List
