4 Week Keto Meal Plan Plus Grocery List

Reboot your system and lose weight faster with our 4 week keto meal plan.

grilled pork chops with asparagus and pesto

Looking to reboot your system? Want to get your body back into ketosis (or trying to get there for the first time)? Our 4 week keto meal plan has everything you need to look and feel great! Our 28-day program includes delicious breakfast, lunch, snack, and dinner recipes, along with helpful tips for getting the most out of your keto diet. And, since it’s hard enough to start a new diet plan, we made the process even easier by creating a pre-made grocery list each week. It includes everything you’ll need to prepare these awesome Keto recipes!

How Our 4 Week Keto Meal Plan Works

4 week keto meal plan

The Ketogenic diet (often called Keto for short) is a high-fat, moderate-protein, and extremely low-carb way of eating. Our 4 week keto meal plan keeps your daily caloric intake between 1300-1400 calories per day while restricting carbs to less than 20 net grams (the maximum number of carbs to put your body into ketosis). The foods are high in dietary fat and contain moderate amounts of protein. Basically, each meal provides your body with the ideal conditions to get into ketosis.

Once you’re there, the benefits of being in ketosis are numerous. Obviously, there’s the huge benefit of excess fat loss, but this way of eating helps control blood sugar levels, increases good cholesterol (HDL), and has been shown to lower bad cholesterol (LDL). Some followers of the Keto diet also find they have increased mental clarity and energy.

What foods will I be eating on the Ketogenic diet?

healthy fats

The specifics are in the keto eBook below, but you’ll be eating lots of healthy fats and low-carbohydrate produce like avocados, cucumbers, and leafy greens. During the program, you’ll also avoid starchy vegetables (like potatoes and corn), grains (like wheat), low-fat dairy, and added sugars.

Since these foods can become expensive, we also provide tips on how to save money on the Keto diet. Download our 4-Week Keto Meal Plan and Grocery List to get started today!

4-Week Keto Meal Plan and Grocery List Download:

Ready to kickstart your keto journey and unlock the benefits of ketosis? Look no further. Our 4 Week Keto Meal Plan is here to guide you on a transformative 28-day experience. This comprehensive plan encompasses a variety of delicious keto-friendly recipes, all designed to keep you on track towards your health and weight loss goals. It’s time to take the first step towards a healthier, more vibrant you. Download our free 4 week keto meal plan and grocery list here

Easy to Follow Keto Meal Plan and Shopping List

Embarking on a keto journey is not only about losing excess weight but also about achieving a state of optimal well-being. Our 4 Week Keto Meal Plan provides a roadmap to help you navigate this transformative dietary approach. By carefully balancing macronutrients and emphasizing high-quality, low-carb foods, this plan sets the stage for your body to enter ketosis, where the benefits are vast. From improved metabolic health to increased mental clarity and energy, the rewards are far-reaching and go beyond just looking good.

As you dive into this program, remember to savor the journey and embrace the delicious, wholesome meals that await you. With every meal, you’re not just nourishing your body; you’re nurturing a healthier, more vibrant you. While following our meal plan, make sure you get plenty of rest, stay hydrated, and add some exercise to your routine. Get started today, and experience the transformative power of keto!

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Have you tried our 4 week keto meal plan? We’d love to hear from you! Give us your thoughts on this post, and on the content you’d like to see in the future, in our comments section!

This post may include affiliate links.


The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. I just downloaded your 4-week ketogenic plan but need the recipes that go with each meal. I want to print them out.

    1. Sheryl, When you open the calendar, each meal is listed with a link to the respective recipe. This is an interactive meal plan.

      Hope that helps. 🙂

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