30-Day Keto Diet Meal Plan

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Written by Bridget Nalwoga, Certified Nutritionist and medically reviewed by Abby Courtenay

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The first month on a diet can be challenging. Your food is changing, your body is changing, and maybe even your life in general. While the long-term results are always worth it, it may be difficult to see beyond the challenges one will experience in the short term. 

To get you through, having a guide like this one is always a good idea. 

But this guide is not just for beginners. Whether you are a keto veteran who just got too busy with work, a mom that has to return to work, or you just need to take a break from planning your meals, this guide will definitely work for you. 

In this guide, you will get to know the benefits of doing keto for a month, the drawbacks, the foods to eat and avoid on the diet, a free shopping list, and a sample day’s menu for your ketogenic monthly meal plan.

 

What is a 1-month keto meal plan?

This is a diet plan where one eats high fat and low carb foods for 30 days or a month.

In this one month, one has to commit to doing away with all high-carb foods and maintain a strict ratio of macros. The macro distribution on a ketogenic meal plan usually looks something like this:

  • Carbohydrates - less than 10%
  • Protein - 20%
  • Fat - 70-80%

For most people, this means limiting net carb consumption to 20 to 50 g per day. 

Easier said than done! For context, one medium Golden Delicious apple has 18.9 g of net carbs. This means that about 3 apples are enough to go over your limit for carbs in a day. 

 

This is why many ketoers get support with meal planning. We can help you calculate your personal macros and get a customized 1-month meal plan to follow.

 

Staying within your daily limits of each macronutrient will allow you to get into a state of ketosis. When your body has no carbs to burn for energy, it resorts to fat. The fat is broken down into substances known as ketone bodies. When these ketone bodies accumulate in the blood, you enter a state known as ketosis. 

 

Benefits of a 30-day keto diet plan

Yes, not eating bread is hard. However, with the many benefits low-carb diets have, you will be over it in no time. 

Unlike a lot of popular diets, all the benefits of low-carb diets have been proven in many scientific studies several times over. Some of these benefits include:

  • Weight loss. Keto has been shown to be an effective way to lose weight.
  • Improves general body health. On keto, different aspects of your body health may improve, for example, your immunity, skin health, and even brain function. 
  • Heart health. Keto is beneficial for heart health in many ways. The two most prominent are better cholesterol control and normalizing blood pressure (usually through weight loss).
  • Seizures. Eating a low-carb diet may reduce the frequency of seizures in patients of epilepsy and other seizure-inducing conditions.
  • Blood sugar control. Low-carb diets improve blood sugar levels by keeping blood sugar constantly low and reducing insulin resistance. 
  • Appetite. High-fat foods are highly satiating especially compared to high carb foods. Eating high-fat meals keeps you fuller for longer, helping you prevent constant snacking.  

The best part about the ketogenic diet is that you do not have to wait years to experience these benefits. If you strictly follow a low carb meal plan for 30 days, you can get to see these changes for yourself. 


Drawbacks of a doing a ketogenic diet for a month

To say that keto will be a breeze would be a lie. Many days, especially in the beginning, will not be easy to get through. Some of the challenges you can expect are:

  • Keto flu. At the start of the diet, you may experience some bad symptoms that resemble the flu. The symptoms include headaches, fatigue, and insomnia. 
  • Constipation. Since some of the best sources of fiber in our diets are high carb, going low carb may give you constipation if you do not find suitable fiber-rich replacements. 
  • Reduced athletic capacity. When you are working out, your body relies on carbohydrates for energy. Until your body gets adapted to burning fat, exercise, especially the intense kind, might be a challenge.
  • Loss of muscle. If you do not get enough protein, you may lose some muscle mass even in important organs like the heart. 
  • Social life. An often overlooked effect of a ketogenic diet is the toll it can have on your social life. Can you imagine what a pizza party would look like for someone on keto?
  • Dehydration. Carbohydrates help the body retain water. You run a higher risk of getting dehydrated if you eliminate them from your diet.
  • Keto breath. When you reach ketosis, your breath may change to give off an unpleasant smell similar to that of acetone, one of the ketone bodies in the body. 

 

How to start the 30-day keto meal plan

To make your 30 days on the diet easier, here are some tips you can use. 

  • Consult your doctor for permission to start the diet
  • Work with a registered dietitian to plan your meals
  • Shop foods that support a ketogenic lifestyle
  • Use supplements if you need to. You can use supplements like protein powder, exogenous ketones, MCT oil, electrolytes, and vitamins.
  • Educate yourself on the keto diet
  • When you experience any persistent side effects, consult your doctor immediately 

 

GET A CUSTOM KETO PLAN

 

Foods to eat and avoid on a 1 month keto meal plan

The first food group to be cut from a ketogenic diet is obviously carbs. Very high-carb foods that do not belong on a ketogenic diet include:

  • Bread
  • Pasta
  • Sweet baked foods like cookies and cakes
  • High-sugar dairy products like ice cream and sweetened yogurt
  • Peas
  • Sweetened beverages like soda and tea
  • Starchy vegetables like potatoes
  • Grains and grain products
  • Rice 

Keto is not just about eliminating carbs from your diet. It also encourages reduced consumption of highly processed foods even though they are low carb. There is a wide variety of processed ketogenic foods available on the market like:

  • Cheese sticks
  • Zero calorie soda
  • Sweet treats with artificial sweeteners

Now that you know which foods will not feature on your diet, it is time to think about those that will. While on keto, your focus should be on high fat moderate protein foods. Most importantly, they should be whole and minimally processed.

The foods you can enjoy are:

  • Meats like beef and poultry
  • Fish like salmon and shrimp
  • Seafood
  • Nuts like peanuts, walnuts, cashews, and almonds
  • Seeds like chia seeds, pumpkin seeds, and sunflower seeds. 
  • High-fat dairy products like plain Greek yogurt, cheese, and butter
  • High-fat condiments like mayonnaise (preferably homemade!)
  • Healthy oils like olive oil
  • Low-carb fruits like avocado, strawberries, and cantaloupe 

 

30-day keto diet shopping list

If your diet is going to change, so is your shopping list. To help you stick to your diet, you will need to stock up on food that is keto-friendly. Those you can stock are mostly dry foods and freezer-friendly foods.

Freezer-friendly foods include:

  • Meat
  • Chicken
  • Fish
  • Baked keto foods like egg-muffins or casseroles
  • Frozen fruits and vegetables like berries and zucchini

Dry foods for your pantry include:

  • Raw nuts
  • Seeds 
  • Herbs and spices 
  • Canned foods. Not dry but have a pretty long shelf-life

For your regular shopping trips, you will get more fresh foods like:

  • Plain Greek yogurt
  • Cheese
  • Fresh fruits like avocado and watermelon
  • Non-starchy vegetables like spinach, arugula, beet greens, kale, cabbage, tomatoes, and zucchini

 

Sample day’s meal plan for a monthly keto menu

You might need some inspiration to plan out keto meals for a month. This is why we have prepared this sample day of meals for you to fit in your 30-day ketogenic plan and menu.

  • Breakfast: Bacon and avocado
  • Morning snack: Yogurt and cantaloupe
  • Lunch: Cabbage soup
  • Evening snack: Olives
  • Dinner: Parmesan salmon, Brussels sprouts, and avocado

Calories: 1,918 | Macros: 23.4 g net carbs, 86.4 g protein, and 120.6 g fat. 
 

BREAKFAST Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
  Bacon 2 slices 73 0 4.8 4.6
Bacon and avocado Avocado 1/2 medium avocado 113 1.3 1.3 10.5
             
Calories Net Carbs Protein Fat            
186 1.3g 6.1g 15.1g            
MORNING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
Yogurt and canteloupe Greek yogurt 100g 406 4 9 5
  Canteloupe 100g 38 7.8 0.8 0.2
Calories Net Carbs Protein Fat            
444 11.8g 9.8g 5.2g            
LUNCH Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
  Ground beef 1 lb 1,494 0 64.8 135
  Cabbage 1/4 head 57 7.5 2.9 0.2
Cabbage soup (recipe serves 4) Crushed tomato 1/2 cup 39 6.5 2 0.3
  Butter 20g 148 0 0 16.4
Calories Net Carbs Protein Fat            
435 3.5g 17.4g 38g            
EVENING SNACK Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
  Olives 200g 290 1 2 30.6
Olives            
             
Calories Net Carbs Protein Fat            
290 1g 2g 30.6g            
DINNER Ingredients Serving Size Calories Net Carbs(g) Protein(g) Fat(g)
  Salmon 1/2 fillet (159g) 202 0 32.7 7
Parmesan salmon Parmesan cheese 1/2 cup 210 0.9 14.2 13.9
  Brussels sprouts 1 cup 37.8 4.5 3 0.3
  Avocado 1/2 medium avocado 113 1.3 1.3 10.5
Calories Net Carbs Protein Fat            
451 5.8g 51.1g 52.9g            
DAILY TOTALS   1,819 cal 23.4g net carbs 84.6g protein 120.6g fat

 

PERSONALIZE YOUR MEAL PLAN

 

FAQ about starting your first month on keto

If you are still confused by what this experience will be like, read on as we answer some of the questions you may have.
 

After one month on keto, you can lose up to 20 lb. On average, most people lose about 10 lb depending on many factors like starting weight, how many calories they are eating, and how low-carb their diet is. 

After 1 month on keto, you should be able to see a significant change in your weight. In addition to fat loss, you may notice other changes like: 

  • Increased alertness
  • Better blood pressure control
  • Better blood sugar control
  • Stronger immunity
  • Improved skin health

Yes, it does.

Whether your goal is weight loss, blood sugar control, or seizure control, the 30-day ketogenic program will likely work for you, but every person is different. Keep in mind that it is important to speak with your doctor first.

For better results, it is advisable to continue the diet for longer, but you should see results within the first 30 days of keto.

While it is best to make more permanent changes to your diet, there is nothing wrong with doing a ketogenic diet for a short while.

This can especially be beneficial for those with blood sugar control issues. Short-term keto can help them improve blood sugar control and they can either choose to stick with the diet or go back to a simple whole food diet.

This diet is not suitable for individuals who are pregnant or breastfeeding or those with a history of eating disorders. Otherwise, unless contraindicated by a doctor, most people can do a 30-day keto meal plan. Those that would highly benefit from it include overweight people, those with high blood pressure, poor blood sugar control, seizures, and high cholesterol. Check with your doctor before changing your diet.

After you’ve followed this diet for 4 weeks, it’s time to plan out your second month. You can repeat some of the meals and snacks that became fast favorites, but also try new recipes and different ingredients. This will keep things interesting and provide a wide variety of nutrients.

Since planning your monthly meals is easier the second time around, you may have extra energy to focus on additional healthy habits, like exercising.

 

Additional ketogenic meal plans

Looking for less of a time commitment? Here are some alternatives: