Keto Meal Plan Free: Week 29

Keto Meal Plan Free: Week 29is a fantastic weekly resource that will hopefully simplify your life as you follow a keto lifestyle.

I never guessed in a million years when I posted my very first Keto Meal Plan Free 29 weeks ago that it would become such a popular post. While it is absolutely not necessary to follow Keto meal plans when following a Keto Diet I have found that it is helpful to be able to see what others are eating. Also, I have found that it is so easy to complicate a ketogenic lifestyle.

Keep it Simple

I try to take a simple approach and make meals that don’t require a ton of ingredients and are easy to prepare. I further simplify by doubling and tripling recipes at dinner so that we will have leftovers to cover our lunches during the week. As a stay at home mom of 4 who also homeschools we eat at home most days, so that means I need lots of food readily available to feed everyone. Otherwise, I would spend the bulk of my days in the kitchen. I don’t prep a lot of food in advance as I don’t have a bulk of extra time in my week; however, there are a couple of things that I do that save time like browning ground beef in advance and freezing it to use later. You can find those tips in 5 easy keto low carb meal prep ideas.

Many of you have asked for breakfast ideas during the week. I usually just drink bulletproof coffee in the mornings during the week as it helps me to keep my protein lower and my fat high. Plus, after my kids eat breakfast, it is just easier to drink coffee so we can jump right into our homeschool day. This week I am including an alternate breakfast suggestion besides bulletproof coffee for those of you who prefer to eat breakfast. I hope that this addition is helpful.

Keto Meal Plan Free / Meal Plan 29

Monday:

Breakfast – Bulletproof coffee 0r bacon and scrambled eggs

Lunch – Unstuffed Cabbage Soup

Dinner – Cheesy Mexican Skillet (made with ground beef & beef broth instead of chicken)

Tuesday:

Breakfast – Bulletproof Coffee or Keto Breakfast Casserole with Sausage

Wednesday:

Breakfast – Bulletproof Coffee or Mixed Berry Muffins& Bacon

Lunch – leftover Unstuffed Cabbage Soup

Dinner – We eat out on Wednesday nights so we can get to church on time.

Thursday

Breakfast – Bulletproof Coffee or leftover Keto Breakfast Casserole with Sausage

Lunch – leftoverCreamy Parmesan Pork Chops with Roasted Broccoli

Dinner – Pot Roast (Instant Pot recipe here or slow cooker recipe here) Southern Green Beans, and Cauliflower Mac N Cheese

Friday

Breakfast – Bulletproof Coffee or leftoverMixed Berry Muffins& Bacon

Saturday

Breakfast – Low Carb Lemon Poppyseed Muffins with bacon and eggs

Lunch – Clean out the fridge of all the leftovers for the week

Dinner – Keto Chili (Instant Pot recipe or Stovetop recipe)

Snacks – Homemade Cheese Cracker Crisps, pecans, or pork rinds

Sweet Treat –Double Chocolate Chip Cookies

Keto Meal Plan Free Master List

You can find all of the previous Keto Meal Plans in one place. My Low Carb Meal Plan Free List is updated weekly and there are also links to all the previous meals plans as well in one place for your convenience.

Don’t Miss Any New Recipes

You can access all of my Keto/Low Carb Recipes in my Keto/Low Carb Recipe Index or follow me on Pinterest for fabulous Keto/Low Carb Recipe Ideas. If you are just getting started following a keto diet and would like more information, here is a list of fantastic resources. Amazon has several great books you may want to check out here.

How do I make my Bulletproof Coffee?

I usually always get a couple of questions and comments about how I drink my coffee. In the mornings, it is just easier for me to not eat breakfast and drink bulletproof coffee instead as it keeps me full for hours. I use Perfect Keto Unflavored MCT Powder, Perfect Keto Unflavored Collagen, heavy whipping cream,and Pyure liquid sweetener. I use this immersion blender to combine everything, and it makes my coffee so yummy and frothy. If you’d like to try Perfect Keto, they gave us an exclusive coupon code. I’ve included the details below.

Here is how to get a 20% exclusive discount from Perfect Keto for first-time customers.

Go here and choose what products you’d like to try and put them in your cart. You can order any item and get 20% off your order.
Use code KASEYTRENUM for 20% off! The sales price you get is shown on the site. This coupon code is for first-time customers.

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Here is an Amazon Keto List for many items you won’t find at your local grocery store and fun snacks.

If you are looking for ways to save money, check out these 10 easy tips for eating Keto on a budget.

Keto Meal Plan Free: Week 29 - Simple & Delicious Recipes (2024)

FAQs

What is easy lazy keto? ›

A lazy keto diet consists of low-carb foods like meat, fish, full-fat dairy and non-starchy vegetables, but limits high-carb foods such as bread, potatoes, sugary snacks and some fruits. If you've tried the keto before and found it too tedious, lazy keto could be a good compromise.

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What is the ultimate keto meal plan tips? ›

Top Tips for the Keto Diet

Cut back on your carbs – aim for less than 50 grams net carbs or lower. Focus your foods: first on the fats and protein second – remember 4:1 ratio.

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What is 75 20 5 keto meal plan? ›

"With a keto diet, the breakdown is approximately 75 percent fat, 20 percent protein and 5 percent carbohydrates." For example, a woman who weighs 150 pounds and is moderately active is recommended to eat 25 grams of carbs (think one medium sized apple!), 86 grams of protein (a little over three 3 oz chicken breasts) ...

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What is a doable keto diet plan? ›

A sample keto menu for 1 week

Breakfast: two eggs fried in butter served with sauteed greens.
Lunch: a bunless burger topped with cheese, mushrooms, and avocado atop a bed of greens.
Dinner: pork chops with green beans sauteed in olive oil.

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Why am I gaining weight on lazy keto? ›

People who consume too many calories may gain weight, even if they are in a state of ketosis. It is, therefore, important that people keep track of the number of calories that they consume. Sticking to a balanced meal plan can help a person work toward their ideal weight.

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What can you drink on lazy keto? ›

Keto-friendly alcoholic drinks

Wine and light varieties of beer are also relatively low in carbs — usually containing under 6 grams (g) per serving. Pure alcohol like rum, vodka, gin, tequila, and whiskey contains no carbs. In addition, wine, light beer, and some co*cktails can be relatively low in carbs.

How to lose 20 pounds on keto fast? ›

You can lose 20 pounds in 2 weeks on a keto diet by following these steps:

Eat at least 50 grams of protein per day.
Avoid carbs, especially grains, and sugar.
Eat fat-but only good fats.
Drink lots of water ( at least 64 ounces daily ) If you like the answer, please upvote the answer :) ...
Eat dissolvable fiber.

Oct 20, 2020

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What is the 80 20 rule for keto diet? ›

I apply the Pareto Principle to make My 80/20 Rule work with a keto and fasting lifestyle. I flip that principle to assess my diet and healthy lifestyle choices. When I eat or do healthy things 80% of the time I get great results. Then 20% of the time the foods are less healthy and I rest a little more than I should.

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What does a perfect keto meal look like? ›

At each meal, include the following: A generous portion of protein, such as meat, fish, eggs, or tofu. One or more servings of keto vegetables, such as leafy greens, cauliflower, and green beans. As much fat, such as olive oil or butter, as needed to prepare food and add flavor.

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What alcohol can you drink on keto? ›

Spirits Pure spirits like gin, whisky, vodka, and tequila are suitable drink choices for people following a keto diet. These drinks are low-calorie and contain zero added sugar and zero carbs. You can drink them plain or mix them with low-carb mixtures like soda water, diet soda, or sugar-free tonic water.

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What is the egg fast for 3 days on keto? ›

BOTTOM LINE: An egg fast is an extreme, brief version of the keto diet that restricts you to eating mostly eggs, cheese, and butter for 3–5 days. It may promote short-term weight loss, but it risks nutrient deficiencies and weight regain.

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Can I lose 20 pounds in one month on a keto diet? ›

Losing 20 pounds in one month on a keto diet is possible, but it may not be safe or sustainable for everyone. Rapid weight loss can be harmful to your health, and it's important to set realistic goals and make healthy lifestyle changes that you can maintain in the long run.

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How can I speed up my weight loss on keto? ›

To maximize weight loss on a ketogenic diet, get adequate sleep, reduce stress, be more active and consume whole, nutritious, low-carb foods whenever possible.

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Can you lose 7 lbs in a week on keto? ›

While some individuals may experience rapid initial weight loss when starting a keto diet due to a reduction in water weight and glycogen stores, losing 7 lbs in a week is generally considered to be excessive and potentially unsafe.

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What are the easiest keto foods? ›

The following is a list of the best healthy food options for a keto diet.

Fish and seafood. Fish and shellfish are good choices if you're following a keto diet. ...
Meat and poultry. ...
Non-starchy vegetables. ...
Avocados. ...
Berries. ...
Nuts and seeds. ...
Eggs. ...
High-fat dairy products.

More items...

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Is Lazy keto good for weight loss? ›

Even if lazy keto means you won't reach the coveted ketosis status, Bradley said this is a moderate version of a low-carb diet that's more sustainable. It can still help with weight loss, reduce cravings, and lower the risk of metabolic syndrome and diabetes.

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What is the most common definition of lazy keto is to eat? ›

“The most common definition of lazy keto is to eat no more than 20 grams of carbohydrates per day without counting calories or tracking the other macronutrients, protein and fat,” said Allison Knott, MS, RDN, CSSD, a registered dietitian based in New York City.

What is the difference between classic keto and lazy keto? ›

It's one of many versions of the popular ketogenic diet. On a strict keto diet, it's imperative to track protein, fat, and carbs actively. On lazy keto, you're only keeping the carbs in check–you're not even worried about calories.

Get More Info Here ›

Keto Meal Plan Free: Week 29 - Simple & Delicious Recipes (2024)