30-Day Keto Meal Plan: Your Complete Guide
Weekly shopping lists, meal prep tips, and delicious recipes to make your first month on keto easy and sustainable.
📅 What's Included: 4 weeks of complete meal plans, grocery lists organized by store section, make-ahead strategies, and budget-friendly swaps.
How to Use This Meal Plan
Week 1: Getting Started - Focus on simple recipes to build confidence. Emphasis on whole foods and basic prep techniques.
Week 2: Building Variety - Introduce new proteins and vegetables. Start experimenting with different cooking methods.
Week 3: Mastering Meal Prep - Batch cooking strategies. Making 2-3 meals from one protein source.
Week 4: Sustainable Habits - Creating your own meal plans. Understanding what works for your lifestyle.
Weekly Structure
Breakfast Options (Choose 1-2 per week): Scrambled eggs with cheese, keto smoothie, almond flour pancakes, bacon and avocado
Lunch Rotation: Salads with protein, lettuce wrap sandwiches, leftover dinner, cauliflower rice bowls
Dinner Templates: Protein + vegetable + fat. Rotate proteins (chicken, beef, fish, pork) and cooking methods (grill, bake, slow cook, stir-fry)
Master Shopping List
Proteins (buy weekly): Chicken thighs, ground beef, salmon, eggs, bacon
Vegetables (buy 2x weekly): Spinach, broccoli, cauliflower, zucchini, mushrooms, bell peppers
Fats & Oils (stock up): Butter, olive oil, avocado oil, coconut oil, heavy cream
Pantry Staples: Almond flour, coconut flour, erythritol, spices, canned tomatoes