28-Day Keto Diet Meal Plan

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Written by Brenda Peralta, Registered Dietitian and medically reviewed by Abby Courtenay

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If you are new to keto and are looking for some guidance on starting, you have come to the right place. Following a ketogenic lifestyle brings a lot of benefits, such as weight loss and fewer cravings. Starting a new eating pattern can be overwhelming, but we hope this guide helps get established for 4-weeks into a low-carb diet.

This article will tell you everything you need to know on following a keto diet for the next 4 weeks. Here are some of the topics that you will learn:

  • What is a 28-day keto diet plan?
  • Benefits and drawbacks of following a 28-day ketogenic plan
  • How to get started
  • Foods to eat and avoid
  • A shopping list to help you when you go grocery shopping
  • An entire day’s worth of meals


What is a 28-day keto diet plan?

This eating plan is a low-carb, moderate protein, and high-fat diet you follow for the next 28 days. It follows the macronutrient ratio of a normal keto diet.

Staying within your calories and macronutrient intake is low-carb to ensure a ketogenic state. Carbohydrates are the ones you need to control highly since a regular keto diet has an average of 25-50 g of total daily carbs. Surpassing this amount could make you leave your ketosis state.

Not all people are recommended to follow a ketogenic meal plan. Pregnant and lactating women are not advised to pursue this type of eating pattern. People with type 1 diabetes are also advised not to follow this lifestyle.


Benefits of a 28-day ketogenic diet

Following a low-carb diet brings a lot of benefits. The first one is the most common and why normally people decide to go into this type of eating pattern. The main advantage is weight loss. There are some other benefits from following a low-carb eating plan.

  • Reduces your appetite. Fat and protein are very filling. This means that you end up eating fewer calories than usual, which leads to weight loss.
  • Improvement in your bloodwork. People who lose weight can decrease their triglyceride levels, LDL cholesterol levels (bad cholesterol) and increase their HDL levels (the good cholesterol).
  • Decreases the risk of heart disease. Due to having an improvement in bloodwork and managing to reduce blood pressure. The ketogenic diet may help lower the risk of heart conditions.
  • Reduces blood sugar and improves insulin levels.

The benefits of following a low-carb meal plan are endless. The advantage is that you won’t have to wait 28 days to see the benefits. You get them from week one.

For a healthier, more sustainable lifestyle change, consider doing keto for at least a few months. You want to give your body ample time to transition so you can reap the full benefits.


Drawbacks of following a keto diet for 28 days

Although there are a lot of benefits to following a low-carb meal plan, there are a lot of disadvantages you need to consider. Here is a list of the most common side effects that you might find starting a 4-week meal plan.

  • Keto flu. You might get a headache, nausea, fatigue, and mood swings.
  • Constipation. Fiber can be heavily reduced if you are not careful which may lead to constipation.
  • Limiting eating options. Your social life might get affected since not most people follow this type of eating. Going out might also be a little bit more difficult.
  • Decrease muscle mass. If you are not careful with your protein intake and the calories you consume. A rapid weight loss might affect your lean mass.
  • Not suitable for all. If you suffer from any diseases (like kidney stones or liver disease), this may not be the right plan for you. Chat to your healthcare professional to determine your personal risk.


How to start a 28-day keto diet plan

Before you start planning your meals, there are a couple of steps we must take into account. Here are the steps when looking to go from a high-carb diet to a low-carb one.

  1. Consult with your primary health provider. They will give you advice if you are able to follow this type of meal plan.
  2. Calculate your calorie intake. Once you have the good to go from your doctor, you need to determine how many calories per day you are going to consume. This will depend on your age, height, weight, activity levels, and main goals (weight loss, weight gain, or weight maintenance).
  3. Calculate your macros. Now that you have the calories, we need to calculate your daily macros. We use the percentages from a normal keto diet plan, as seen above.
  4. Preparation is key. Now you prepare a weekly and monthly menu for all your meals. This is going to help you achieve your goals and make sure you stay within budget.




Foods to eat on a 4-week keto meal plan

It is essential to understand which foods you can add regularly and which would be best to avoid.

First, let’s start with those foods that we are going to base your menu on. Veggies, fats, and protein are the key food groups we are going to add.

On the veggies list, you can add any non-starchy veggie that you like. They are high in fiber and low in calories, the perfect thing to add when following a low-carb plan! You can add eggplant, lettuce, zucchini, mushrooms, cauliflower, broccoli, spinach, and kale. The list goes on and on with the limitless possibilities.

Fats are going to be your main energy source. Thus we want to include them in large quantities. No wonder they provide 70-80% of your total calories. You can include:

  • Avocado and avocado oil
  • Olives and olive oil
  • Nuts and seeds
  • Coconut oil and coconut milk
  • Sour cream
  • Ghee or butter
  • Flaxseeds and chia seeds

Try to focus more on the unsaturated fats, which are the ones that mainly come from plant sources. Your saturated fats (from animal sources) should be no more than 10% of your total calories.

Protein is an important macronutrient that helps you maintain your muscle mass and provide satiety. Add any of the following foods at each meal time.

  • Eggs
  • Plain Greek yogurt
  • Cheese
  • Poultry
  • Red meat
  • Pork
  • Fish and seafood
  • Tofu
  • Venison

Now that we know which foods to add, let’s talk about those foods we want to avoid.

The main food group we are going to avoid are highly processed and high in sugar foods. Here is a list of the foods that we are going to avoid.

  • Bread and pastries
  • Cookies and cakes
  • Ice cream
  • Sugar, honey, and agave
  • Candy and gummies

They are high in carbs which could result in throwing your macronutrients off. Besides being high in carbs, they are not so high in nutrients. That is the main reason we try to avoid them.

There are other carb sources we can add once in while and if you control the portion sizes. Legumes, starchy vegetables, and whole grains can be part of a healthy keto diet. You just have to measure the portion size and subtract the carbs from your daily amount.


4-week keto meal plan shopping list

Having a shopping list is essential when you go grocery shopping. It allows you to stay focused on the foods you will get and prevent adding more than necessary.

First, we are going to add the proteins that can be stored in the freezer, and you can take them out whenever you need them.

  • Eggs
  • Plain Greek yogurt
  • Chicken and red meat
  • Fish and seafood
  • Cheese
  • Tofu

Now, let’s go with fats—our primary energy source.

  • Avocado and avocado oil
  • Flaxseed and flaxseed oil
  • Chia seeds
  • Peanuts, almonds, and walnuts
  • Olives and olive oil
  • Nut butter
  • Coconut milk
  • Sour cream
  • Cream cheese

Finally, we get to add the fresh produce.

  • Leafy greens
  • Raspberries, strawberries, blueberries, and blackberries
  • Cauliflower and broccoli
  • Zucchini
  • Celery
  • Carrots
  • Eggplant


1-day sample ketogenic menu for a 4-week meal plan

Here is one day of an example in a 28-day keto meal plan. Remember to have variety in each meal throughout the month.  

  • Breakfast: Scrambled eggs with chives, tomatoes, and parmesan cheese
  • Morning snack: Almonds
  • Lunch: Asparagus with lemon chicken
  • Evening snack: Sour cream and strawberries
  • Dinner: Keto poke bowl

Calories: 1,536 | Macros: 36 g net carbs, 95.9 g protein, and 107 g fat.

BREAKFAST Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Scrambled eggs with chives, tomatoes and parmesan cheese Eggs 3 units 215 1.1 18.9 14.2
  Olive oil 1 tablespoon 69 1.5 2.5 6
  Chives 1 tablespoon 1 0.1 0 0
  Parmesan cheese 1 tablespoon 21 0.7 1.4 1.4
  Cherry tomatoes 1/2 cup 14 1.6 0.4 0
Calories Net Carbs Protein Fat            
320 5 g 23.2 g 21.6 g            
MORNING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Almonds Almonds 2 oz 328 5.2 12 28.2
Calories Net Carbs Protein Fat            
328 5.2 g 12 g 28.2 g            
LUNCH Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Asparagus with lemon chicken Asparagus 1 cup 27 2.4 3 0.2
  Olive oil 1/2 tablespoon 60 0 0 6.8
  Chicken 100 g 158 0 32.1 3.2
  Butter 1 tablespoon 102 0 0.1 11.5
  Lemon juice 1 tablespoon 3 1 0 0
  Garlic 1 clove 4 1 0.2 0
Calories Net Carbs Protein Fat            
354 4.4 g 35.4 g 21.7 g            
EVENING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Sour cream and strawberries Strawberries 1 cup halves 49 8.7 1 0.5
  Sour cream 1/4 cup 113 2.7 1.4 11.2
  Stevia 1 package 0 0 0 0
Calories Net Carbs Protein Fat            
162 11.4 g 2.4 g 11.7 g            
DINNER Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Keto poke bowl Salmon 3 oz 108 0 17.4 3.7
  Sesame oil 1 teaspoon 40 0 0 4.5
  Soy sauce 1 teaspoon 4 0.3 0.6 0
  Lemon juice 1 tablespoon 3 1 0 0
  Cauliflower 1/2 cup 13 1.6 1 0.1
  Carrots 1/2 cup 22 3.7 0.5 0.1
  Avocado 1/2 fruit 185 3.4 3.4 15.4
Calories Net Carbs Protein Fat            
372 10 g 22.9 g 23.8 g            
DAILY TOTALS   1,536 cal 36 g net carbs 95.9 g protein 107 g fat




Questions about a 28-day keto plan

Do you still have some questions left regarding a 4-week keto diet? Here are the frequently asked questions. I hope it helps!

You can lose up to 2-4 kg (5-10 pounds) during 28 days.

In the first few days/weeks you may notice a considerable drop in your weight, this is mostly water weight loss from avoiding carbs. This weight loss may slow, but having a drastic weight loss can lead to an unwanted weight loss resulting from lean mass. Slow and steady is better!

The best results are the ones you can keep for long periods.

You can do a low-carb diet for only 28 days. However, I regularly advise that the best results are where the eating pattern is part of your lifestyle. Having sustainable eating habits is beneficial to prevent yo-yo dieting.

Once you have followed the diet plan for 28 days, you can continue this eating pattern as long as you want.

You can plan the month with new recipes or repeat some of the ones you liked during the month. As long as you keep planning, this helps create the habit and make it easier.

As long as you have the necessary calories and the right macros during the day, you can have 3, 4, or 5 meal times per day.

During the first couple of weeks, make sure to keep track of everything you eat to make sure you stay within your daily macro budget. As long as this is held, you can have as many or as few meals per day.

The first few weeks of keto you might feel a little bit sluggish. It’s recommended you take it easy, especially during week 1. Do some light walking or low-impact exercise while your body gets used to using ketones as an energy source.

After the first week, you may feel well enough to exercise how you normally do. Just make sure to always listen to your body.

There are several benefits that can come after following the keto plan for just 4 weeks. It can help you lose extra weight while decreasing your cravings, increasing your intake of healthy foods, and improving your energy.

Following a new diet for a fixed number of days can be a powerful motivator. You have something concrete to aim towards, and you experience a sense of satisfaction and accomplishment when you cross the finish line. Ideally, you will continue with this new way of eating once the 28 days are over, using the challenge as a transition into a new, healthier lifestyle.


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