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Last updated on December 27th, 2019 at 02:29 am
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.
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!