Free 28 Day Keto Meal Plan (PDF)

Free 28 Day Keto Meal Plan (PDF) – Overview

Today, we will introduce a free 28-day keto meal plan for those who want to reach their ideal weight by dieting, namely by following a 4-week ketogenic diet, a nutrition program developed for low carbohydrate intake.

All About the Free 28 Day Keto Meal Plan

The Keto diet is different from other diet programs based on low carbohydrate consumption.

In short, the ketogenic diet appears as a nutrition program that limits carbohydrate intake and is based on protein and fat consumption.

The purpose of this diet is to increase fat burning in the body by reducing the carbohydrate level. At that stage, the body passes to the stage called ketosis.

The desire to burn fat increases in the body that reaches this stage. The body is beginning to use fat cells to obtain energy.

Now let’s talk about the foods that are heavily used in the ketogenic diet. Let’s remember again that the aim is to eat fat and protein-containing foods. Some examples of the right foods include:

Egg,

Butter,

Cheese,

Cream,

Healthy nuts,

Vegetables with low carbohydrate levels,

Nuts,

Peanuts,

Walnuts,

Meat,

Fish,

Extra virgin olive oil,

Coconut oil,

Healthy spices (types of spices to support fat burning),

Salt.

These foods are easily consumed. With the diet lists created from these foods, a ketogenic diet is made suitable for its purpose.

So how do we plan the diet? In diet planning, the amount of fat taken is proportional to the total carbohydrate and protein are taken.

This ratio is planned as 5/1, 4 / 1.3 / 1.2 / 1 and 1/1. The numerator is part fat, and the denominator is the sum of protein and carbohydrates.

Another important factor in planning is whether the person is suitable for diet. This is determined by making medical examinations of the person.

Free 28 Day Keto Meal Plan

Day 1 Sample Meal Plan

Free 28 day keto meal plan

Free 28 day keto meal plan – First-day meal plan

Breakfast:

  • Tomato
  • Cucumber
  • Unlimited greens
  • 8-10 green-black olives
  • 2 thin slices of fatty cheese

Lunch:

  • 100-150 grams of fish / Chicken
  • Green salad as desired (3 lemons and 3 tablespoons olive oil in salad)

Dinner:

  • 100-150 grams of turkey
  • Unlimited green salad with 2 tablespoons of olive oil

Day 2 Sample Meal Plan

Free 28 day keto meal plan

Free 28 day keto meal plan – Second-day meal plan

Breakfast:

  • 1 avocado or 5 walnuts
  • 1 slice of feta cheese
  • Green salad with 2 tablespoons of olive oil (salad can be consumed unlimited)

Lunch:

  • 150-200 grams of lamb chops
  • 100-150 grams of red fruit

Dinner:

  • 150-200 grams of boiled turkey
  • Green salad (2 tablespoons of olive oil should be added to the salad)

Snack:

  • 100 grams of pumpkin seeds

Day 3 Sample Meal Plan

Breakfast:

  • 1 boiled egg
  • 1 avocado or 5 walnuts
  • 2 slices of feta cheese

Lunch:

  • 150-200 grams of meat,
  • Green salad unlimited (1-1.5 tablespoons olive oil should be added to the salad)

Dinner:

  • 150-200 grams of boiled turkey
  • Unlimited green salad

Snack:

  • A handful of pumpkin seeds

Day 4 Sample Meal Plan

Free 28 day keto meal plan

Free 28 day keto meal plan – Fourth-day meal plan

Breakfast:

  • Tomato
  • Cucumber
  • Unlimited greens
  • 8-10 green-black olives
  • 2 thin slices of fatty cheese

Lunch:

  • 100-150 grams of fish / Chicken
  • Green salad as desired (3 lemons and 3 tablespoons olive oil in salad)

Dinner:

  • 100-150 grams of turkey
  • Unlimited green salad with 2 tablespoons of olive oil

Day 5 Sample Meal Plan

Free 28 day keto meal plan

Free 28 day keto meal plan – Fifth-day meal plan

Breakfast:

  • 2 slices of cheese (cheese type according to the person’s request)
  • 10 olive green/black
  • 5 walnuts
  • Green leafy vegetable salad

Lunch:

  • 150 grams of red meat tenderloin prepared in butter,
  • Green leafy salad (lemon and 2 tablespoons olive oil in the salad)

Dinner:

  • 150 grams of grilled meatballs
  • Green leaf salad

Day 6 Sample Meal Plan

Breakfast:

  • 1 avocado or 5 walnuts
  • 1 slice of feta cheese
  • Green salad with 2 tablespoons of olive oil (salad can be consumed unlimited)

Lunch:

  • 150-200 grams of lamb chops
  • 100-150 grams of red fruit

Dinner:

  • 150-200 grams of boiled turkey
  • Green salad (2 tablespoons of olive oil should be added to the salad)

Snack:

  • 100 grams of pumpkin seeds
  • 7th Day Sample Meal Plan

 

Day 7 Sample Meal Plan

Free 28 day keto meal plan

Free 28 day keto meal plan – Seventh-day meal plan

Breakfast:

  • Tomato
  • Cucumber
  • unlimited greens
  • 8-10 green-black olives
  • 2 thin slices of fatty cheese

Lunch:

  • 100-150 grams of fish / Chicken
  • Green salad as desired (3 lemons and 3 tablespoons olive oil in salad)

Dinner:

  • 100-150 grams of turkey
  • Unlimited green salad with 2 tablespoons of olive oil

You can follow the above diet for a month. You can replace the days and you can also change the foods you want to change in the diet plan with the foods that are suitable for the keto diet.

Printable (PDF) Free 28 Day Keto Meal Plan

MealsDay 1Day 2Day 3Day 4Day 5Day 6Day 7
BreakfastTomato, cucumber, unlimited greens, 8-10 green-black olives, 2 thin slices of fatty cheese1 avocado or 5 walnuts, 1 slice of feta cheese, green salad with 2 tablespoons of olive oil (salad can be consumed unlimited)1 boiled egg, 1 avocado or 5 walnuts, 2 slices of feta cheeseTomato, cucumber, unlimited greens, 8-10 green-black olives, 2 thin slices of fatty cheese2 slices of cheese (cheese type according to the person's request), 10 olive green / black, 5 walnuts, green leafy vegetable salad1 avocado or 5 walnuts, 1 slice of feta cheese, green salad with 2 tablespoons of olive oil (salad can be consumed unlimited)Tomato, cucumber, unlimited greens, 8-10 green-black olives, 2 thin slices of fatty cheese
Lunch100-150 grams of fish / Chicken, green salad as desired (3 lemons and 3 tablespoons olive oil in salad)150-200 grams of lamb chops, 100-150 grams of red fruit150-200 grams of meat, green salad unlimited (1-1.5 tablespoons olive oil should be added in the salad)100-150 grams of fish / Chicken, green salad as desired (3 lemons and 3 tablespoons olive oil in salad)150 grams of red meat tenderloin prepared in butter, green leafy salad (lemon and 2 tablespoons olive oil in the salad)150-200 grams of lamb chops, 100-150 grams of red fruit100-150 grams of fish / Chicken, green salad as desired (3 lemons and 3 tablespoons olive oil in salad)
Dinner100-150 grams of turkey, unlimited green salad with 2 tablespoons of olive oil150-200 grams of boiled turkey, green salad (2 tablespoons of olive oil should be added in the salad)150-200 grams of boiled turkey, unlimited green salad100-150 grams of turkey, unlimited green salad with 2 tablespoons of olive oil150 grams of grilled meatballs, green leaf salad150-200 grams of boiled turkey, green salad (2 tablespoons of olive oil should be added in the salad)100-150 grams of turkey, unlimited green salad with 2 tablespoons of olive oil
Snack100 grams of pumpkin seedsA handful of pumpkin seeds100 grams of pumpkin seeds

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