Keto Meal Plan

I call myself a keto cycler, which means I cycle on and off keto for weeks or months at a time. My longest run so far has been just about three months but there were lots of cheats in-between. I find that for me, sticking to keto for 4 weeks at a time with a small break between challenges is the easiest way to stick to keto. Looking at it as a 4-week challenge instead of a long-haul stretch, tricks my mind into going for longer spurts as my 4 weeks end, I see my results and I’m motivated to keep going.

Perhaps this can work for you too. It’s a great way to give keto a try if you’re new to this way of eating or just curious to see if it can work for you. Four weeks is enough to see some results and analyze if this is a long-term lifestyle change worth making. Even if you’ve been on keto for a while, if you find yourself getting bored or cheating way too often, you may want to try this challenge-based lifestyle. Looking at it as a just a 4-week goal may just be the motivation you need to keep going and will help you to limit your cheat days to once per month instead of once per week or more.

Free Keto Meal Plan

This is the first 4-days of my 28-day keto meal plan. You can try this free 7-day keto meal plan to test it out for yourself. All the recipes for this free keto meal plan can be found in my 28-day meal plan. I pair keto with intermittent fasting as I find that results are quicker and longer-lasting when I do it this way. I explain the reasoning and methodology behind combining the two diet plans in my 28-day IF and Keto Meal Plan. Enter your details above to receive the free 7-day keto meal plan along with a keto quick start guide and comprehensive grocery list which explains everything you can eat and should avoid when on keto.

Scroll down below the image for two sample recipes from the free keto meal plan. Find the rest here.

free keto meal plan

BLT Turkey Wrap

Makes 4 Servings. Time: 10 minutes.
½ cup avocado oil mayonnaise
1 tsp dried basil
½ tsp sea salt
¼ tsp ground black pepper
8 romaine leaves
1 lb. sliced turkey breast
8 slices turkey bacon, cooked
2 Roma tomatoes, slices

In a small bowl, combine the mayonnaise, basil, sea salt, and black pepper. Spread equal portions of the mixture on the inside on each lettuce leaf. Add equal portions of the turkey breast, bacon and tomatoes to each. Eat like a taco and enjoy.

Keto Turkey BLT Wrap Recipe


Keto Chocolate Smoothie

½ cup unsweetened almond milk
1 tbsp coconut oil
1 tbsp almond butter
1 scoop keto chocolate protein powder
4-6 ice cubes

Place all the ingredients in a high-speed blender and blend until smooth.