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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!
Nabilah
This is wonderful! Thank you so much for sharing, Mira!
Kathalean Gregg
I would love this meal plan please.
Mira
Hi Kathalean, if you just click on the image, the PDF will open up.
paula
thank you for all the recipes I appreciate your help
Paige Ritchie
Hi, I recently had a metabolic panel done because I was gaining a lot of weight in a short amount of time and have had difficulty losing it. I don't drink a lot of soda, or consume a ton of dairy or sweets. I do eat a lot of carbs but my doctor didn't think my diet would explain the rapid weight gain especially since I work an extremely physically demanding job. (About 5+ miles of walking a day, not including lifting, pulling, pushing, etc.) They found I have high levels of testosterone. I am going to see a specialist in a month to find out more and they believe it's possible i have PCOS because of my combined symptoms. I was looking into this as a way to jump start weight loss even if I don't have PCOS. However, I'm really nervous about the cost of this. My boyfriend wants to do this with me and I'm concerned it might cost us more than we initially thought. How much is this costing people in the US on average?
Mira
Hi Paige!
I'm not sure what you mean by the cost of this? Do you mean how much it would cost for the food you buy? That can depend on your region, family size and diet style. I spend around 500$ on groceries for myself for a month, but I live in Japan and the cost of food is extremely expensive, especially gluten-free and sugar-free food.
For the meal plan, I believed I paid something like 60-80$/week for it here in Japan.
Madeline
Hi! I’ve been eating like this for years and with two of us we spend on average $150/wk, we both eat a lot and snack so keep that in mind. It’s comepletely doable and can be tweaked for your budget so please don’t be discouraged! In college I even went to the dollar store for food (canned beans, frozen veggies) just so I could afford to stay healthy.
Martine
I’ve been using this to build my meal plans it is really affordable and realistic! I will email a picture of some of my meal prep!
Mira
Thank you and that's great to hear! I can't wait to see your pics 🙂
trevor robinson
Is this meal plan for strictly weight loss, or can someone who lifts with the intent for muscle gain. I saw the protein intake is low.
Mira
Hi Trevor, this meal plan was designed for weight loss, but if you lift, I would add more protein to each meal. Either in meat, eggs or protein powder.
trevor robinson
okay thank you very much!
rae
Hi Mira:
I love your recipes, are most of your recipes in the Gram Measurement format, (as opposed to ounces)? I'm in the US, and I don't have a food scale. Just curious.
Sarah
I’m wondering if you could tell me the protein amount that the breakfast sausage makes up. I’m ovo-vegetarian so don’t eat chicken or pork, if I know what is a good substitution for it that would be awesome! Thank you very much fo the time and energy you have put into this work!
Cheers
Sarah
Mira
Hi Sarah,
On page 8 of the plan, the recipe for the breakfast sausages are there. Each sausage is 16.17g protein.
Rhonda
Any suggestions for pork substitutes? I don’t eat pork and I’m hoping I can substitute the pork options with something else. Any tips are greatly appreciated! Thanks in advance!
Cathy
There is a product by Morning Star Farms called Grillers Crumbles. It is a veggie meal starter. Each serving (1/2 cup) has 70 kcal, 2 g of fat, 9 g of protein and 1 g of net carbs. I have used the product several times as a substitute for sausage and ground meat and enjoyed it.
Christine Dillon
Thank you so much for all your work and for sharing. This 21 day meal plan was made for you.
How do I make it fit for my sister and myself.?
Jenna
This is amazing! Thank you for all the work you did to put this together!!! <3
Gail
Hello! I am starting on the keto journey, as well I have PCOS. While looking through your meal plan I noticed a few things with almonds, almond flour and almond butter. I recently found out I was allergic to almonds, and I also think cashews give me issues. Do you have alternates for those?
Mira
Try coconut flour for the 90 sec bread. Also parmesan and pork rinds for the chicken cutlets, or just pork rinds is okay.
Tomoe Ntr
Thanks for sharing an amazing meal plan! I was looking for those healthy, tasty and less ingredients required recipes. I'm so excited to try them all!
Mai R
Thanks Mira for Sharing!!!
Kristy Cannady
Hi, this is awesome and appears to be simple and inexpensive ingredients. I ha e 2 questions:
1. I was however wondering if you could share the name brands of the groceries you buy.
2. When looking at your grocery list....if i want one of your meals for 3 people do I simple multiply eat ingredient by 3??
Mira
Hi,
1. I live in Japan so I use Japanese brands.
2. Yep, just multiply everything by 3!
Melissa
Thank you, THANK YOU, THANK YOU for this!!
Nikki
I honestly cannot believe that you put so much work and dedication into this meal plan for us! And for free! I'm weary of buying meal plans only to find generic recipes or ones that involve expensive ingredients, but yours is perfect. I've recently discovered that I have PCOS and I'm trying to get a handle on it so I'll be trying out this meal plan, thanks so much!
Mira
Hi Nikki!
It's my pleasure 🙂 Since I have PCOS and I know what it's like to suffer from its symptoms, it's only fair that I try to help as many women as I can with my meal plans. I just hope it can help other people as it helped me!
Ian
I've made a second attempt at Keto this past June and am down 37 pounds from June to beginning of August, but I've stalled the past 30 days fluctuating between 209 and 211 on a weekly weigh-in. I've decided to cut out dairy starting last monday and try a more Paleo/Keto life-style. (i did cheat that weekend before and went up a few pounds, Friday's weigh in had me back at 210 but not sure howmuch the cut out of dairy helped)This looks like a great 21 day meal plan, but my question is, do you think this meal plan is something that'll help me over the hump? I'm still about 20 or so pounds from my goal weight. I do plan on sticking keto/paleo once I hit my goal too. Not jumping off this ship!
Mira
Hi Ian, I can't say for sure whether you'll lose weight since you're a plateau right now and everybody is different. But cutting out dairy may certainly help! I think it's worth giving it a shot to see if that works with your plateau! Also adding intermittent fasting or some exercise may help you.
megan
My mom was just diagnosed with renal failure and she has been put on this exact diet, plus carbs.. poor girl, anyways she would love the meal plan!!
Larissa
I am very interested in seeing your 21 day meal plan. My biggest problem is I don't k ow where to start. Thank you for doing this.
Mira
If you open the meal plan PDF, it will guide you on how to start and explains everything. It gives you all the nutritional information and grocery lists.
Brenna
Hi Mira, I am on Day 9 of the 21 Day Meal Plan, haven't cheated once (which is a big deal for me) and am down 11 pounds! So glad I found a meal plan that I can really relate to!
Mira
Woohoo! Awesome! Keep it up 🙂
Becky
This is AMAZING! You are a sweetheart for sharing all this work, I'm so impressed. You have a lot of great things here, I'm so glad I came across this site!! Thank you!!!
Mira
Thank you so much Becky!
I hope you enjoy following it as I enjoyed making it!
Jen
This is by far, the most amazing meal olan I have come across!! Thank
You so much for all the work you put into this!!!!!
Mira
Thank you very much! I hope you enjoy the recipes 🙂
nanny
I have battled eczema for so long and found I am allergic to both dairy and wheat. This is a blessing like you will never believe. Thank you so much for sharing
Mira
I'm glad this meal plan can help you! I also have eczema, but cutting gluten and sugar did the trick for me 🙂
Dawn
Nice article. So helpful. Thanks xoxo
Missy
I would like recipes
Pam
So many recipes call for some form of coconut. I am very allergic to coconut. What do I use to replace these items?
Mira
Coconut aminos is a soy-free alternative to soy sauce. So you could just use soy sauce.
Calley
How to download it?
Mira
If you click on the image, it should download automatically.
N'Teasha U Brownlee
This is excellent! Thanks so much for creating and sharing this!
Mira
You're welcome 🙂
Katlyn Naylor
Any suggestions for someone who can't do eggs at all, it's the sulfur in eggs and vegetables that makes me sick?? 🙁
Mira
You could just skip the eggs or replace with some sort of meat or veggie you like.
Clare Mc Dermott-Smyth
I love that these are individual portions!
Elsie
Thnak you so much for sharing such a comprehensive meal plan. I have tried keto before but kind of fell of the wagon as I grew tired of eating the same things over and over. Your meal plan makes me feel motivated and re-energized to give this another try.
Simona
Hi Mira,
I have just downloaded the 21 days plan and it looks really fantastic, everything is well explained, photos are really beautifull and I can see the committment you put into doing it.
I have a question, I don't like avocado, what can I change it for?
Thanks for your answer! Regards Simona
Meliza
Hello, I recently was Diagnosed with PCOS, after trying to concieve for almost 3 years now, I finally know why I havent concieved yet. I cane across your page and I am gald to know that there are others out there going through the same struggle! Someone can definetely relate to me. I am going to try this 21 pcos diet plan and see how it goes! Along with some pedications that were prescribed to me. Thanks again for the all the hard work you had put into this! You dont know how much your helping other woman out with PCOS.
Hannah
Thank you so much for all the hard work you have put into this! My husband and I our on year 2 of infertility and it looks like PCOS and weight gain is the issue. It's such a relief to have this together and ready for us to start on. One less thing to worry about!
Mira
Hi Hannah,
thank you for your comment! I know that weight gain and fertility issues is a huge problem of PCOS and I wish more doctors paid attention to it. I hope that this meal plan can help you get started in improving your lifestyle. Eating gluten-free, sugar-free and low carb for me has certainly made a big and healthy difference and I hope it can do the same for you. Eating low carb and exercising (just riding my bike around) made me get my periods again with ovulation whereas I would only get them once or twice a year without ovulating so I really hope a ketogenic lifestyle can help you too. Just remember that everything takes time and nothing will happen over night. Give it a few months and you will see results!
Chetna Kohli
Hi Mira,
Thank you for sharing such a great diet plan. You surely have answered all the questions I have been having on my 2 week keto, my biggest concern being that I dont feel hungry and maybe eating more protein and less fat. I have only lost 5 lbs in 2 weeks, also because am a pcos.
Will organise my pantry with ingredients and start with your plan asap. Am also struggling with infertility and desperate to lose weight and conceive.
Cant thank you enough for sharing this diet chart. God bless you.
Thanks
Chetna
April
Very excited to try this! Thank you for all of your hard work in putting this together, and keep up the good work on your lifestyle change and losing weight! You got this, girl!
Mira
Thank you very much! I hope you enjoy it and good luck to both of us 🙂
Michelle McGrath
Thank you SOOO much for this! Struggled with weight and ovary problems for years and now Doc is pointing the finger at a gluten intolerance! Regardless I want to try cut it out to experiment.
Thank you for making this scary journey exciting x
Mira
Cutting out gluten can definitely make a different in your life, it sure did for me. But eating low carb was the most effective method to curing my pcos and that basically meant eating gluten-free and sugar-free. I hope this meal plan can help you as all my recipes have helped me tremendously!
Harini Ling
Hiii your diet looks amazing esp for PCOS patients..so i have a couple of questions..can you substitute ground pork with something else??? also approx how many pounds are we expected to lose in 21 days/?? and do we have to follow this diet life long?? how can we maintain this kind of diet after 21 days?/
sorry didn't mean to bombard you? but i rreally do wanna do your diet once ramadan season is over..because you know i eat whatever now since it s only 1 meal a day...
Mira
Hi,
You can use ground turkey, chicken or beef for any of the recipes. Everyone is different so I can't tell you how many pounds you will lose, it all depends on your gender, age, activity level, weight, if you've been doing low carb for a while or not. A ketogenic diet is usually a lifelong decision. This is an introduction to low carb eating and after that you can start thinking about your own recipes, or try any of the ones on my blog.
Andrea
What an awesome meal plan! I'ts getting colder here where I am and some of the vegies and salads are super expensive. So I was wondering if you have like a winter version of it?
Mira
Hi, thanks for commenting.
I actually made this meal plan in December with all the winter veggies available here. You can change the recipes to anything you want or have on hand really, just count the carbs and you'll be fine. I don't know what veggies you have in your country, but the veggies I used in this one were winter ones here, so I can't really say for sure unless you had a specific list of what you have in your own country.
jackie harrison
Thank you. Starting I'm just starting on this journey.
michelle renee patino
Oh my gosh. This is amazing, just what I needed. Thank you for all the time and hard work you put into this!
paige carroll
thank you as well! let us know how we can support your effort!
xx
Jacqueline Tupou
This looks awesome! Quick quesh, I don't like prosciutto and feta (I know I'm an unsophisticated swine 🙂 What are some good replacements?
Mira
Hi,
I didn't use feta in any of the recipes as it's paleo, but for the prosciutto, I think I only used it in salads so you can honestly replace it with whatever you want 🙂 more veggies, more protein, nuts, etc.
Bobbiejean Garcia
Thank you! I'm excited to try it... I'll go shopping this weekend 🙂 !!
Christy Culver-Hemmerling
I am trying to print the 21 day plan and it will not download all the way. I am also unable to print it. Can you email it to me?
Loran Mayes
I would love this meal plan. I am very overwhelmed with making this change.
Mira
Just click on the picture and the PDF will download automatically 🙂
Bec
I just wanted to say a huge thank you for putting this meal plan together and sharing it. I know how much time and effort it must have taken to put together so to share it free of charge is very kind.
Mira
Aaw thank you so much <3 I hope it helps you!!
Johvanna
I can't download it for some reason 🙁
Kim
Am I missing something? Each day is NOT around 20g of carbs-it's well over according to your nutrition info on each recipe. The avocado burger alone is over 20g of carbs.
Mira
Like my meal plan says, each day is 20g NET carbs. Meaning that you take the carb amount and you substract the fiber to get the net carbs. Keto is usually 20g net carbs per day.
Ilana Jansen van Rensburg
Hi, this looks great! But.... I'm allergic to avocado and nuts. Is there perhaps an alternative or replacement for that in your diet?
Mira
For breakfast, just swap the avocado for any veggies or meat you like. You can make a tomato bun sandwich or just lettuce wrap, bacon weave. For the avocado cream pasta, just make some pesto sauce with oil and parsley/basil. For the cutlets, just use parmesan/pork rinds or just pork rinds to coat the chicken. For the mcmuffin, you can google coconut flour 90 second bread, there should be a recipe somewhere. For the meatballs, just add a bit of coconut flour to the mix to thicken it.
Ilana
Thank you! Will give it a go
Este
Hi, I can't download it
Mira
Just click on the image and the PDF will download.
Morgan
I have clicked the image and tried to download it but it's not working.
Mira
I'll send you an e-mail with it.
Annie
Hi. Could you email the plan to me, please? I can't download it either. Thanks for your hard work. [email protected]
Laurie Warner
Thank you so much for sharing your 21 day meal plan. I am excited to follow your plan. What do you recommend for beverages?
Mira
I personally only drink water and tea, but if you drink coffee that's good too!