7-day Free Keto Meal Plan & Shopping List
Starting on a Keto Diet can be quite difficult.
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 number 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.
So my 7-day keto plan is also full of simple, in-season recipes that are easy to follow, and uses 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!
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!
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
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.