Four weeks of keto meals, planned and prepped for you
34 real keto recipes with net carbs on every one, four weekly menus with grocery lists, and a prep-day plan that has breakfast and lunch ready to go.
Instant download · US Letter + A4 · daily coaching emails included
What you get
A 61-page printable plan with the cooking, shopping and carb math done for you.
Each with a photo, net carbs, protein and calories, a storage note and a swap.
Daily net carb and protein totals, with grocery lists sorted by store section.
Step-by-step prep for breakfast and a lunch batch, so weekdays stay easy.
Net carbs explained, a food list, eating-out and freezer tips, a tracker, check-ins and a blank planner.
A look inside: the food list, weekly menu, grocery list, prep plan and recipe index.
How each week works
One prep day, four full dinners, two quick ones and a night off.
Shop once from the list, then make your breakfast and a lunch batch.
Four full dinners and two quick half-batch nights. Last night’s dinner becomes today’s lunch.
No cooking. Dinner comes from the fridge.
Made for you if…
- You want to try keto with real food, not packaged bars
- You are tired of counting carbs at every meal
- You like to prep once and coast through the week
- You want enough protein while you keep carbs low
- You want clear numbers on every recipe
Daily coaching emails come with it
After you order, you get a short welcome email, then one note from me for each of the 28 days, with that day’s focus and one simple tip.
Hi, I’m Coach Luke
I’m a NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years in health and fitness. I build simple, no-gimmick plans for real people with real schedules.
28-Day Keto Meal Plan
$9.99- 61-page printable meal plan
- 34 keto recipes with net carbs
- US Letter and A4 versions
- 28 days of coaching emails
Get the meal plan →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
How many carbs will I eat?
The three base meals come to about 7 to 20 g of net carbs and 91 to 133 g of protein a day. Page 4 explains net carbs and what to expect in your first week.
Will I go hungry?
The base meals are on the lighter side for many women, about 1,140 to 1,740 calories a day, so page 8 lists keto snacks and add-ons to use whenever you are hungry.
Is keto right for me?
This is general education, not medical advice. If you are pregnant, have a health condition, or take medication for blood sugar or blood pressure, check with your doctor before you start.
Do I have to cook every night?
No. Two nights a week are quick half-batch dinners and Day 7 is leftover night. Most lunches are last night’s dinner.
Is this a physical product?
No. It is a digital download. Print the pages or use them on a tablet.
What if I have a problem with my file?
Email me at coach@coachluke.com and I will sort it out.
Pairs well with
Other printables from the Coach Luke shop that work hand in hand with this one.
Back to the shop · coachluke.com · coach@coachluke.com