28 days keto diet plan

Week 1: Getting Started

Day 1:

• Breakfast: Scrambled eggs with spinach and avocado.
• Lunch: Grilled chicken salad with olive oil and feta cheese.
• Dinner: Baked salmon with asparagus and a side of cauliflower rice.

Day 2:

• Breakfast: Keto pancakes made with almond flour and topped with butter.
• Lunch: Tuna salad with mixed greens, olives, and avocado.
• Dinner: Beef stir-fry with broccoli and bell peppers cooked in coconut oil.

Day 3:

• Breakfast: Omelette with mushrooms, cheese, and a side of bacon.
• Lunch: Lettuce wraps with turkey, avocado, and cheese.
• Dinner: Grilled shrimp with a side of sautéed zucchini noodles.

Day 4:

• Breakfast: Chia seed pudding made with coconut milk and topped with berries.
• Lunch: Cobb salad with chicken, bacon, eggs, and blue cheese dressing.
• Dinner: Pork chops with a side of roasted Brussels sprouts.

Day 5:

• Breakfast: Greek yogurt with a handful of nuts and seeds.
• Lunch: Avocado stuffed with tuna salad.
• Dinner: Grilled steak with a side of garlic butter mushrooms.

Day 6:

• Breakfast: Keto smoothie with spinach, avocado, coconut milk, and protein powder.
• Lunch: Cauliflower crust pizza topped with pepperoni, cheese, and olives.
• Dinner: Baked chicken thighs with a side of roasted cauliflower and broccoli.

Day 7:

• Breakfast: Egg muffins with sausage, cheese, and spinach.
• Lunch: Zucchini boats stuffed with ground beef and topped with cheese.
• Dinner: Baked cod with a side of sautéed green beans.

Week 2: Staying Consistent

Day 8:

• Breakfast: Bulletproof coffee with butter and MCT oil.
• Lunch: Caesar salad with grilled chicken and parmesan crisps.
• Dinner: Turkey meatballs with zoodles (zucchini noodles) and marinara sauce.

Day 9:

• Breakfast: Bacon and eggs with a side of avocado.
• Lunch: Chicken salad with celery, mayo, and walnuts in a lettuce wrap.
• Dinner: Grilled lamb chops with a side of roasted eggplant.

Day 10:

• Breakfast: Almond flour waffles topped with whipped cream and berries.
• Lunch: Shrimp and avocado salad with a lime vinaigrette.
• Dinner: Grilled pork tenderloin with a side of sautéed spinach.

Day 11:

• Breakfast: Keto chia pudding with almond milk and cinnamon.
• Lunch: Philly cheesesteak stuffed bell peppers.
• Dinner: Baked salmon with a lemon butter sauce and roasted asparagus.

Day 12:

• Breakfast: Keto-friendly yogurt with a sprinkle of granola and chia seeds.
• Lunch: Turkey and cheese roll-ups with a side of cucumber slices.
• Dinner: Grilled chicken with a side of cauliflower mash.

Day 13:

• Breakfast: Scrambled eggs with smoked salmon and cream cheese.
• Lunch: Broccoli and cheese soup made with heavy cream.
• Dinner: Beef and broccoli stir-fry cooked in sesame oil.

Day 14:

• Breakfast: Keto avocado toast on low-carb bread.
• Lunch: Chicken Caesar lettuce wraps.
• Dinner: Pan-seared scallops with a side of garlic butter green beans.

Week 3: Building Variety

Day 15:

• Breakfast: Keto breakfast casserole with eggs, sausage, and cheese.
• Lunch: Caprese salad with tomatoes, mozzarella, and basil.
• Dinner: Grilled steak with a side of cauliflower au gratin.

Day 16:

• Breakfast: Keto smoothie bowl with spinach, avocado, and coconut flakes.
• Lunch: Tuna salad stuffed avocado.
• Dinner: Grilled chicken breast with a side of roasted Brussels sprouts.

Day 17:

• Breakfast: Keto blueberry muffins made with almond flour.
• Lunch: Shrimp Caesar salad.
• Dinner: Baked pork chops with a side of sautéed kale.

Day 18:

• Breakfast: Keto pancakes with almond butter.
• Lunch: Turkey lettuce wraps with avocado and cheese.
• Dinner: Grilled salmon with a side of roasted vegetables.

Day 19:

• Breakfast: Chia pudding with coconut milk and raspberries.
• Lunch: Cobb salad with bacon, eggs, and avocado.
• Dinner: Beef stir-fry with broccoli and cauliflower rice.

Day 20:

• Breakfast: Egg and cheese muffins.
• Lunch: Chicken and avocado salad with olive oil dressing.
• Dinner: Grilled shrimp with a side of zucchini noodles.

Day 21:

• Breakfast: Keto frittata with spinach, mushrooms, and feta cheese.
• Lunch: Grilled chicken Caesar salad.
• Dinner: Baked cod with lemon butter and a side of roasted asparagus.

Week 4: Finishing Strong

Day 22:

• Breakfast: Bulletproof coffee with heavy cream and MCT oil.
• Lunch: Steak salad with blue cheese dressing.
• Dinner: Pork tenderloin with a side of sautéed spinach.

Day 23:

• Breakfast: Keto granola with almond milk.
• Lunch: Grilled chicken with a side of roasted cauliflower.
• Dinner: Baked salmon with a side of Brussels sprouts.

Day 24:

• Breakfast: Keto breakfast burrito with eggs, cheese, and sausage in a low-carb tortilla.
• Lunch: Shrimp and avocado salad.
• Dinner: Beef and broccoli stir-fry with sesame oil.

Day 25:

• Breakfast: Scrambled eggs with spinach and avocado.
• Lunch: Lettuce wraps with turkey, avocado, and cheese.
• Dinner: Grilled chicken with a side of roasted vegetables.

Day 26:

• Breakfast: Keto chia pudding with coconut milk.
• Lunch: Tuna salad with mixed greens and avocado.
• Dinner: Grilled steak with a side of garlic butter mushrooms.

Day 27:

• Breakfast: Keto pancakes with almond butter.
• Lunch: Caprese salad with tomatoes, mozzarella, and basil.
• Dinner: Grilled shrimp with a side of zucchini noodles.

Day 28:

• Breakfast: Keto smoothie with spinach, avocado, and protein powder.
• Lunch: Chicken Caesar salad.
• Dinner: Grilled pork chops with a side of sautéed kale.