Free Keto Diet Menu Plans That WORK - Macros, Recipes, Menu & Shopping List (2024)
New to low carb and looking for keto diet menu plans to help you get started? Start with my 3 Day Keto Diet Kickstart, which answers a lot of Keto Newbie questions! Trying to bust through a plateau or lose those last few stubborn pounds? Try the 5 Day Keto Egg Fast Diet plan for even faster weight loss results!
Table of Contents
IBIH 5 Day Keto Soup Diet Meal Plan
Week 1 Squeaky Clean Keto Challenge
Week 2 – Squeaky Clean Keto Challenge
Week 3 – Squeaky Clean Keto Challenge
Week 4 – Squeaky Clean Keto Challenge
Week One – Keto Diet Menu Plan
Week Two Keto Diet Menu Plan
Week Three
Week Four
Week Five
Week Six
Week Seven
Week Eight
Week Nine
Week Ten
Week Eleven
Week Twelve
There is a lot of information out there on the ketogenic diet, and sometimes that abundance of information can be confusing!
Do you need to count macros?
What are macros anyway?!?
How many carbs can I eat on the Keto Diet?
What is keto flu?
How do you get enough electrolytes in your Keto Diet to avoid cramps and other keto flu symptoms?
How much water should you drink?
Is diet soda ok on keto?
What foods are keto approved?
Will I gain the weight back after keto?
Is the Keto Diet safe?
These are all keto related questions that a person looking into the ketogenic diet for the first time will have, and I’ve put together a comprehensive list of answers to these questions and more in my 3 Day Keto Kickstart Plan & Keto frequently asked questions linked to below.
If you’re new to keto I recommend starting there, and if you use that free Keto meal plan as written, I am confident that you will get into ketosis and be losing weight within 3 days of starting. I’m excited for you!!!!
Already in ketosis but not losing as quickly as you’d like, or stuck in a stall? The wildly popular and effective Keto Egg Fast Diet Meal Plan below has helped thousands of people lose up to 10 pounds in just five days – while eating delicious Fettuccini Alfredo, snickerdoodle crepes, and salted caramel custard! Be sure to join our IBIH Egg Fast Facebook Group to get support, encouragement, and have your questions answered by seasoned egg fasters!
If you like more veggies in your Keto Diet and are also concerned with a low calorie keto meal plan, then the IBIH 5 Day Keto Soup Diet may be for you! Featured in Woman’s Day magazine twice already, this Keto Soup Diet is is also Whole 30 friendly, so it’s super healthy and very effective. Be prepared for some detox symptoms, as this Keto Soup Diet Meal Plan does not include grains, dairy, sweeteners, or alcohol – which means it works very very well, but can cause headaches in the first couple of days. We have an exclusive Keto Soup Diet Facebook Group for this plan too – so feel free to join to get the support and help you need to succeed and tell everyone about your amazing results!
The most recent keto meal plan to hit the IBIH family is the SCKC or Squeaky Clean Keto Challenge! Highly effective, but more restrictive than most of my keto meal plans, this SCKC plan contains no dairy, nuts, sweeteners, alcohol, grains, or legumes.
Perfect for people suffering with inflammation, slow losers, or people with a lot of food intolerances, this Squeaky Clean Keto 30 day challenge (with 4 weeks of menu plans) has been taking the internet by storm!
We have a super supportive group of “squeakers” over on Facebook who love helping newbies with questions and cheering on everyone’s weight loss progress and Non Scale Victories (NSV’s). Join us over there and see the radical results the SCKC is having on so many people! And stay tuned for my new book Squeaky Clean Keto – which will include over 120 new SCKC and Whole 30 friendly recipes, and at least 4 weeks of new meal plans!
In this section you’ll find the original set of 12 weeks of FREE Keto Menu Plans that thousands and thousands of people have used to lose up to 50 pounds or more on the Keto Diet! Easy and delicious recipes, shopping lists and prep lists to make your transition into keto foolproof and effective!
You can use an app to input the data if you want to track your macros, but honestly if you’re following these keto menu plans closely you shouldn’t need to!
Week One – Keto Diet Menu Plan
Week Two Keto Diet Menu Plan
Week Three
Week Four
Week Five
Week Six
Week Seven
Week Eight
Week Nine
Week Ten
Week Eleven
Week Twelve
Join our community of “losers” today and subscribe free to IBIH newsletters to get notified when I post new keto recipes and updated keto diet menu plans!
Also head over to the IBIH Facebook page where the cool kids hang out – and you’ll get access to my daily Amazon freebies, health and fitness tips, and other fun content I only post on Facebook!
In this case, fats, proteins, and carbs will all be equally important. Diet Recommendations: To maintain your physique, consider eating an equal portion of each macro (33-33-33). If you're going to increase one macro, let it be either protein or carbs so that you can continue to build muscle and lose fat.
Distribute Your Calories Among Macros & Set Your Macro Ratios. The optimal starting point for weight loss is often suggested as 40% carbohydrates, 30% proteins, and 30% fats. However, these ratios should be adjusted based on your individual response, preferences, and specific dietary needs.
Bananas. Even though banana health benefits abound, like helping to boost heart and immune health, bananas are basically off the table when you're eating keto. Why? One medium banana contains a hefty 27 grams of carbs—eat one, and you're almost at your quota for the day.
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.
Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.
Bottom line. Ketogenic diets vary but will consist of about 70–75% fat, 15–20% protein, and 5–10% of carbs per day. Focus on high fat, low carb foods like eggs, meats, dairy, and low carb vegetables, as well as sugar-free beverages. Be sure to limit highly processed foods and trans fats.
In essence, dirty keto is a variation of the keto diet (a high fat, moderate protein, low carb diet) that allows you to consume whatever you want as long as it meets your macro goals. While it still reduces carb intake, it does not pay attention to the nutritional value of the fats and protein consumed.
Can You Eat Bacon On a Keto Diet? While you may not think of bacon as diet food, most types of bacon fit perfectly into a keto diet plan since they're low in carbs yet high in protein and fat. That means bacon is perfect for snacking on in the afternoon or mixing into your chicken dinner dish for some extra flavoring.
How Much Water Should You Drink on Keto? Rule of thumb states a person should divide their body weight in half and drink that many ounces of water daily. For example, if someone weighs 160 pounds, they'll need to take in 80 ounces of water a day.
The '40:40:20' diet is renowned for being used by many of the most successful bodybuilders in history and helped popularised by Arnold Schwarzenegger. It is a macronutrient (macro) split/macro tracking diet with its total daily calorie content composing of 40% carbohydrate, 40% protein and 20% fat.
Many people have found weight loss success using the keto diet. Nutritional ketosis is defined as blood ketone levels of 0.5 – 3 mmol/L, which also represents the optimal ketone range for weight loss. To achieve these levels, you need to significantly restrict your carb intake.
Address: 998 Estell Village, Lake Oscarberg, SD 48713-6877
Phone: +21813267449721
Job: Technology Engineer
Hobby: Swimming, Do it yourself, Beekeeping, Lapidary, Cosplaying, Hiking, Graffiti
Introduction: My name is Reed Wilderman, I am a faithful, bright, lucky, adventurous, lively, rich, vast person who loves writing and wants to share my knowledge and understanding with you.
We notice you're using an ad blocker
Without advertising income, we can't keep making this site awesome for you.
