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An easy to follow 21 day Keto Meal Plan with 3 weeks worth of dairy free, gluten free and sugar free healthy recipes to make for breakfast, lunch and dinner. All recipes include macros and grocery shopping lists for every week.
21 Keto Meal Plan
This keto meal plan is an easy meal plan to follow if you're just starting a keto or low carb diet. You'll find super EASY recipes to make that are all delicious. All the recipes in this keto diet plan are dairy free, gluten free and sugar free.
If you've ever noticed yourself stalling while doing the keto diet, it might be because you're eating too much dairy. Once you cut dairy out, you'll see the scale moving again which is why I highly recommend doing a dairy free keto diet.
If you don't know what to make for a dairy free diet, this keto meal plan will guide you along and show you easy ways to make breakfast, lunch and dinner without dairy.
These keto diet plan is also perfect for PCOS as it's all low carb and dairy free. Whether you're following a low carb diet, keto diet or paleo diet, all the recipes in this low carb meal plan will be tailored to you!
I have previously uploaded a 7-day PCOS meal plan in 2016 that you can also check out that is low carb with about 50g net carbs per day.
This keto meal plan includes:
- a weekly calendar of all the recipes
- all of the recipes with exact measurements and instructions
- a picture for every single meal
- nutritional information for every meal, snack, and end of the day total
- a grocery list for every single ingredient that I use with their measurement
- information pages
- a low-carb snack list with nutritional information based on what serving you want
- every day is under 20g net carbs*, between 1100-1800 calories, 90-140g fat, and 70-102g protein.
- a contact/follow page with all of my information
*There are four days that are between 20-22g net carbs, but every other day is under 20g.
What are Net Carbs?
This PCOS meal plan follows the NET CARBS approach to the keto diet. That means that you will take the total carbohydrates and minus the fiber and sugar alcohol, if any, and then you'll get net carbs. If you'd like to learn more about the keto diet, then please read my guide on how to start a keto diet.
total carbohydrates - fiber - sugar alcohol = net carbs.
Possible Ingredient Substitutions
I've gotten many comments asking for possible substitutions for some of the ingredients I use. Here are a few ideas that you can try.
Can't eat pork bacon?
Swap for turkey bacon or your favorite breakfast meat.
Can't eat eggs?
Swap for another kind of protein like bacon, sausage, steak, etc. For the burrito, use my keto tortillas or use some lettuce to make a lettuce wrap.
Can't eat avocado?
If it's just a side of avocado, swap for another vegetable or a fat like coconut butter, coconut oil fat bombs, mayo and some type of veggie. If it's for the avocado cream recipe, use a keto pesto recipe or a marinara recipe instead.
Can't eat pork rinds?
Use either almond flour, coconut flakes or sesame seeds as a coating.
Can't eat pork?
Just swap for another meat like chicken or beef. Same if if you can't eat beef, just swap for pork, chicken or turkey.
CLICK HERE TO GET THE FREE KETO MEAL PLAN!
Leave a comment below if you liked this meal plan and would want to see more! I love all of your support and if I can help in any way, please help me know! If you don’t understand something in the meal plan, shoot me a message and I’ll help you as fast as I can!
Amanda Saunders
THANK YOU for this! And your blog in general - you see it and state it real & in a motivating way. Keep doing you - we are all behind you 🙂
Ayshah
Thank you for giving such an amazing resource to all of us struggling with pcos and weight issues. You've really put so much time and effort into creating the meal plan, and to make it available for free is truly wonderful. I wish you every success on your journey to better health.
Michele Lourenço
Hi there, I would like to see this meal plan please.
I adore your keto bagel recipe. It's my go to.
- Michele
Mira
Hi Michele, you just need to click the image or where it says CLICK HERE to download the PDF.
Natasha
Hi, I don’t eat pork or beef can this be substituted with lamb or chicken and will the diet have the same effect ?
Mira
You can switch for any kind of meat you can eat! As long as you take some protein every day, it's all good.
Diana
I just wanted to say that this meal plan is so good. Every recipe I've tried is delicious which makes the fact it fits into my health needs all the more better. Some are a little hard to adapt in the US, since it's really hard to buy smaller amounts of meat and vegetables. So most of the time, one week's recipes really lasts me almost two weeks! Some of them make me long for the Japanese sausages though, I've not found a good substitute. Thank you for all your hard work!
Natasha
I just wanted to ask what can I substitute beef and pork with as I don’t eat either of these meats can I swap it for lamb or chicken for example and will the diet have the same impact ?
Mattison
Mira,
This meal plan completely transformed my eating habits and the way I think about food! I've never felt as good physically, mentally, and emotionally as I do when I follow this way of eating. Thank you so much for the hard work and dedication you put into making recipes and meal plans available to us! May grace and peace be multiplied to you through Jesus.
DonnaL
I almost didn't look at the 21 Day Meal Plan... Figuring it was going to cost money...
Boy was I surprised at all the work you did and are giving it to US for FREE.
You are AMAZING!!!!
Thank you so much;!!
Kellsie
Hi!
First off, your story is so inspiring. Almost everything you have said I have gone through and it really gives me hope. I was wondering for both the PCOS and kept meal plans, can I combine different meals from different days (combining different meals but same meal plan)? For example, day 2 breakfast, day 4 lunch and day 7 dinner.
Joyce E Lange
Hi Mira
I am having a hard time figuring out why the carbs are so high in all the recipes. Thanks Joyce
Mira
The carbs are total carbs. If you want net carbs, you need to minus the fiber.
Christina
This is so amazing! Thank you so much for putting this together, very much appreciated!
Tina Myers
This is awesome! My personal journey with pcos I can't do gluten, dairy, grain, or eggs. So I still would have to modify this plan. Thank you for the information. You did an amazing job.
Kris
I'm so happy I found this today. I've been on keto for 3 weeks and have already stalled out a bit. I could tell my body wasn't adapting well to all the dairy. I'm so excited for this next week. Thank you sooo much!!!!
Maya
Just planning now to follow Keto diet. So thanks for any of your recipes & info, Maya
Louisa
Thank you so much for your hard work!
Mandy
Thank you! I was giving up hope that a dairy free, grain free version of keto existed - you saved the day!! This will let me get a handle on my weight gain now.
God bless! m.d.