1 Month Keto Diet Meal Plan for Women (PDF)

Description

This low carb meal plan is designed for people following a ketogenic diet.  The daily carb counts range between 20 and 30 net carbs per day (total carbs – fiber = net carbs).  These keto meals focus on whole unprocessed foods that you can find at your local grocery store.  Some people may experience symptoms known as keto flu when they first transition onto the diet.  Make sure you work with a licensed professional as you are making these changes.

This meal plan averages 1600 calories per day and is likely best suited for women and smaller individuals.  Calories can be adjusted up by doubling on the snacks however be aware that the carb counts will go up accordingly.

This keto meal plan includes:

Four 7 day meal plans

Each 7 day plan has delicious keto recipes for breakfast, lunch, dinner and 3 snack meals for each week.

Each meal plan will note how many servings you will get out of each recipe, and which days you are cooking/meal prepping and which days you are eating leftovers.

Keto shopping lists

Each 7 day plan also includes a weekly grocery list that is broken down by the different categories of food – fruits, vegetables, nuts and seeds, meats, healthy fats and oils, etc. This list will only call for exactly what you need to make your recipes. For example it won’t tell you to buy a whole bag of tomatoes when you only need 2. This means that you won’t overspend on groceries or waste any food.

Nutritional information

Each 1 week meal plan gives you a daily total of calories, macronutrients (protein, fat and carbohydrates – grams & percentages), fiber, cholesterol, sodium, vitamin A, vitamin C, calcium and iron.

Each individual recipe also comes with the same nutritional information breakdown.

Actual breakdown for this keto meal plan

On average, each day you will be getting:

• Roughly 1600 calories

• Roughly 50-70% of your calories from fat, 5-15% from carbohydrates, and 20-35% from protein. This amounts to roughly 90-140 g of fat, 20-30 g of net carbohydrates, and 80-160 g of protein on average.

• Roughly 20 g of fiber.

Guide to meal prepping

This meal plan also comes with a detailed guide on how to meal prep each week to set yourself up for success. This includes spending some time in the kitchen one day per week to prepare your portioned meals for that week. That way, each day you can pull your meals out and you are ready to go. This helps reduce temptation and will keep you on track.

What foods are included on the keto diet?

• All meat, fish and seafood

• Eggs

• Dairy products

• Non-starchy vegetables (including cruciferous vegetables, leafy green vegetables, peppers, tomatoes, zucchini, brussels sprouts, green beans, etc.)

• Avocado

• Coconut products (coconut oil, coconut milk and coconut butter)

• High-quality animal fats and oils (beef suet, pork lard, coconut oil, olive oil, and avocado oil)

• Nuts and seeds (such as almonds, pumpkin seeds, and sunflower seeds)

• Herbs and seasonings

• Lemons and limes (such as fresh squeezed lemon juice or lime juice)

• Natural sugar-free sweeteners such as Stevia

• Herbal teas and coffee

• Sea salt and black pepper

What foods are excluded from the low-carb diet?

• Processed and premade food with artificial ingredients

• Whole grains (including quinoa, brown rice, millet, buckwheat, and oat bran)

• Refined and processed grains

• Starchy vegetables (sweet potatoes, white potatoes, carrots, beets etc.)

• All simple sugars (including cane sugar, brown sugar, coconut sugar, honey, maple syrup, and agave nectar)

• Candy and chocolate bars

• Fruit and fruit juices (except for small amounts of some low-sugar fruits such as lemon and lime)

• Artificial sweeteners

• Vegetable oil (such as canola oil, soybean oil, sunflower oil etc.)

What to expect after you purchase this meal plan

After you have added the product(s) to your cart, go to the checkout page and fill in your information and payment details.

As soon as the purchase is complete, you will immediately receive an email from me with links to download the products in PDF format.

Feel free to download the PDFs and save them on your computer and/or print them off.

At any time you can come back to this email and download the products as many times as you’d like, so make sure to save the email.

100% guarantee

Try my meal plan today and if you’re not totally hooked, I guarantee a 100% refund within the first 30 days. That is how confident I am that you will love it!

But if there is any reason you don’t, send me an email requesting your refund. No questions asked.

About the creator of this meal plan

I am a Registered Health and Nutrition Counselor, and have a diploma in Holistic Nutrition and Health Coaching. I have over 10 years of experience in researching and studying natural health and nutrition. Read more about me.

Disclaimer

I am not a medical doctor and the advice contained in this meal plan is not meant to replace or contradict that of your primary medical physician or healthcare provider. The advice is also not meant to diagnose, treat or cure disease or illness. Consult your primary physician before making any major changes to your diet and/or medications.