If you’re looking for a stress-free way to kick start your healthy lifestyle, then this Free Keto Meal Plan is for you. Perfect for both beginners and the experienced keto-glower, it’s packed with delicious keto recipes and a shopping list to keep you on track.
TAKE THE STRESS OUT AND START KETO NOW WITH YOUR FREE PLAN
Often I have people ask me, ‘How do I get started on keto?’ It can be overwhelming when you start a new way of eating. There are loads of different sites, types of keto, macros, calculators, rules, recipes….the list goes on. So I have designed this free meal plan to take the stress out of your first week.
Or maybe you’re a seasoned keto-glower… this isn’t your first rodeo… and you’re just looking for some fresh ideas to change it up. I am continually looking for fresh inspiration – Instagram, You Tube….I even scan the local supermarket catalogues for ideas.
Everyone has a different way of doing things and when you’ve been a keto-glower for as long as I have, the possibilities seem endless.
HOW TO USE YOUR FREE 7 DAY KETO MEAL PLAN
This meal plan is very basic and I have kept it that way for two reasons:-
- Simple is easier for beginners
When I first started, I couldn’t wait to try all of these amazing recipes. But the thought of preparing something completely new for every single meal was daunting. Also it was time consuming.
But in my free meal plan, many of the recipes are repeated over the week so you can get used to creating these delicious meals. Then, as you progress on your healthy low carb lifestyle, you may wish to add in new recipes. Or tweak the recipes I have provided.
- We are all different
I’m so glad we are all so different. The world would be a pretty boring place if we were all the same! There are so many different body types, blood types, people with allergies to various foods. So I have kept it simple, so you can make changes to suit your own requirements. Or stick to it completely. How you choose to use it is up to you.
CALCULATING YOUR MACROS
I have provided the macronutrient breakdown for each of the meals. As a general rule, I’ve kept to about 1500 calories per day. Most people should see significant results with this amount of calories, especially if you are moderately active most days. The carbohydrate limit for each day is 20grams.
MACRO TRACKING USING CRONOMETER
Everyone starts keto with different goals in mind. Some people want to lose weight, others want to increase lean muscle mass, and others are looking for overall improvements to their health and mental clarity. Whatever your goals are, I encourage people to keep track of their macros.
When you’re starting keto, it is important to have an idea of portion sizes. Also you need to know the breakdown of various macronutrients including proteins, carbohydrates and fats. In the past, I’ve used My Fitness Pal as a tool for keeping track, but recently I’ve switched to another free app called Cronometer.
Cronometer has helped me hugely when it comes to calculating my daily macros and targets. My results improved dramatically. Not only are you able to see your daily macronutrient breakdown, but it also provides an excellent picture of your micronutrients (vitamins, minerals, etc.) It is helpful to know if you are lacking in one or more areas.
One of the great things about my Free 7-Day Keto Meal Plan is that all of the calculating has been done for you. So choose to use Cronometer or not, you can still keep to the 20g a day carb limit.
Also in the comments, please keep me posted as to how you are doing – feeling great? Miserable? Lost a ton of weight? None? I’D LOVE TO HEAR ABOUT IT🙂 And it also helps others too!
WHO CAN USE THIS FREE KETO MEAL PLAN?
Most of the recipes have been designed for one person. Feel free to change the recipe to suit the number of people following keto in your family.
I’m the only keto-glower in my family, so I am used to making meals just for me. I often add things in for my carb-loving family so they don’t have to eat a completely different meal. For example, when I make the Italian Meatballs, I might cook up regular spaghetti for them and I will stick with Slendier. Or I might add regular rice in for them.
If you love this Free 7 Day Keto Meal Plan and think it would benefit someone else you know, please share on Facebook or Instagram.
Ready to start your Keto-Glow journey? Download your Free 7-Day Keto Meal Plan (+BONUS 4 pages recipe E-book) here.
FREE PRINTABLE SHOPPING LIST
I’ve done all the work for you! Don’t forget to download the Easy Keto Meal Plan Shopping List!
For more information about starting keto, check out my page HOW TO START KETO. And if you want to find out a bit more about me you can check it out here.