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7-day Free Keto Meal Plan & Shopping List

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By Carine - - 4 Comments

Starting on a Keto Diet can be quite difficult.

Whether you just started keto or if you are a seasoned low-carber on intermittent fasting going back to eating keto, this simple, easy 7-day Free Keto Meal Plan will give you the best possible start!

What is a Keto Meal Plan?

A meal plan is a simple list of recipes for each of the meals of a week. On a keto diet, meal plans are essential because we are trying to reduce the amount of carbs we eat per day.

A typical keto diet suggests eating between 5% and 10% net carbs per day.  Calculating these values can be daunting and this deters many from giving keto a go.

So to make things as easy as possible, my free keto meal plan below gives you:

  • 7 days of yummy recipes (breakfast, lunch, dinner)
  • Full nutrition calculation (per indicated servings) with Calories, Net Carbs, Fat, Protein.
  • A detailed shopping list

Because you know in advance what you are going to eat, it’s easy to meal-prep a few days or the whole week!

No more stress, no more late-night cooking!

Why is this free meal plan good?

To make a meal plan the best it can be, it’s important that it not only keeps the carbs low.

Are you new to Keto?

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So my 7-day keto plan also full of simple, in-season recipes that are easy to follow, use only wholesome, simple ingredients.

It is also meal-prep friendly, so you can cook all the dinners in one day!

Some of the recipes make several servings, so are good either for the whole family or they allow you to continue on the plan beyond the 7 days!

Carine from Sweetashoney

Hi! Do you need help to start Keto?

From $19.99

By Carine from Sweetashoney

Plus, if you want to customize this plan, you can join Sweetashoney Members (it’s FREE) and add, remove, change the portions, etc.

How can I customize the meal plan?

Not a problem, if you want to swap go and find what you prefer on Sweetashoney!

Browse my keto breakfast, keto meals for inspiration. If you want to change recipes and have the net carbs calculated with your edits, join Members for free!

How do I get the grocery list?

It’s very simple, just navigate to Shopping List at the bottom of the Meal Plan!

It will allow you to print an easy-to-use shopping list!

What if I want more than 7 days?

I have two awesome options for you!

Get one of my popular 14-day Keto Meal Plans!

I have several very detailed 14-day Keto Meal Plans for sale!


These Meal Plans go even beyond what you can find below:

  • Very detailed Meal Prep Instructions
  • 17g of net carbs per day on average
  • Intermittent Fasting or Beginner options
  • Keto Guidance and Help
  • Printable Plan, Instruction, Shopping List, etc.

Subscribe to Sweetashoney Members

Sweetashoney Members is my members-only area that gives you a complete Keto Toolbox. For Free!


When you subscribe, you can:

  • Create your own meal plan (from scratch, from this one below, or from one of my free ones).
  • Calculate your Macros.
  • Have your Macros displayed on all the recipe cards of this site.
  • Earn points to save on your next purchase.
  • Track your weight and celebrate your successes!

And best of all, Sweetashoney Members is 100% Free, forever!

7-Day Free Keto Meal Plan

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    4 thoughts on 7-day Free Keto Meal Plan & Shopping List
  1. Hi Carine,
    Thank you for offering a free meal plan. However, I’m wondering that the meals shown here seem to be very repetitive. Is it the same for the plans you charge for? I’d like to know before I spend money.
    Thank you.
    Kind regards,

  2. I noticed you don’t have any snacks in the plan? I am a diabetic and get very hungry through out day since my work is physical. I sometimes can’t eat a whole meal its too much so I save the other half for another day.


The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only. The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized. You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.

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