Damn Ripped!
As with any diet plan, you get out what you put in! It’s important to do your own research, make sure you are consuming the right amount of calories for your own weight loss goals and putting in the necessary work in the gym and in your overall lifestyle.
That said, people have found amazing results on a Keto Diet (a diet very low in carb, while high in protein and fat), it has become a huge trend in the fitness and diet industry in the past few years, with good reason! You can still eat a lot of your favourite foods, while dropping weight and burning fat, seems like a win-win?
For this 4 week plan, we have collected 15 dinner options, as well as 10 different snack options. We recommend trying out as many as you can to get a variety and see what you enjoy the most.
As always, either try the plan or simply pick out individual meals and recipes that you like to add to your own diet! Be sure to save and share your favourites to social media! Enjoy!
If you’re new to keto diet, don’t worry. We have an article written just for you. Ketogenic Diet: Everything You Need To Know!
Keto Dinner Options
Keto Sweet And Sour Chicken
“This Easy Keto Sweet and Sour Chicken is totally better than takeout with no refined sugar, junky oils, or gross additives. Just clean ingredients and 50 minutes is all you need!”.
Recipe: CastIronKeto.
Grilled Chilli Lime Chicken Taco
“Probably the best recipe for Grilled Chicken Tacos you will ever try! Spicy chicken with a zesty avocado salsa and drizzled with sour cream dressing is your ultimate keto-friendly summer grill recipe. Ready in 30 minutes…”
Recipe: AppetiteForEnergy.
Keto Grilled Salmon Kabobs
“This healthy Grilled Salmon Kabobs recipe, topped with a fresh tomato salsa is bound to become a firm favorite whether you follow a keto lifestyle or just like to eat real, tasty food. Ready in 30-minutes…”
Recipe: AppetiteForEnergy.
30 Minute Low-Carb Burgers With Chipotle Mayo
“This juicy, low-carb burger smothered in spicy chipotle mayo and wrapped in a crispy lettuce wrap is the ultimate in keto decadence. Don’t tell anyone….”.
Recipe: AppetiteForEnergy.
Low Carb Slow Cooker Chinese Five-Spice Beef
“Fresh grated ginger, red peppers, and minced garlic are all part of this Low Carb Slow Cooker Chinese Five-Spice Beef, a savory dish that will satisfy your Asian-style cuisine cravings!”.
Recipe: HeyKetoMama.
Keto Cheeseburger Stuffed Portabello Mushroom Caps
“There are few foods that are as cravable as a nice juicy cheeseburger, and these Keto Cheeseburger Stuffed Portobello Mushroom Caps are the perfect way to get your burger fix without the high carb bun. Plus you get all the added benefits of the nutrient-dense portobello like, lowering cancer risk, antioxidant and anti-inflammatory properties, as well as being a great source of B vitamins, copper, selenium, and fiber. “.
Recipe: CastIronKeto.
Chicken Meatballs Stuffed With Provolone Cheese
“Chicken meatballs are one of my favourite things to eat! Keto meatballs consistently pop up on my weekly menu plan. They’re delicious and simple, but lend themselves to a variety of flavors. These chicken meatballs stuffed with provolone cheese are always a hit with the family.”
Recipe: Ketogasm.
[Related Reading: Keto Calculator: Get Into Ketosis And Start Melting That Fat Off!]
Keto Butter Chicken
“This may be a little of a curve-ball, but if you want to make the most (nutritiously speaking) out of this butter chicken, forgo the butter. Wait, what? Yeah you heard me… substitute ghee in its place.”
Recipe: CastIronKeto.
Keto Enchiladas
“So you could say I was skeptical when I began prepping the ingredients for this recipe, all the way through shooting the pictures. However, when I sat down with a plate of two enchiladas, I made my way through the first one and was stuffed. I was pleasantly surprised with how filling each enchilada was, and I hope you with be too!”
Recipe: CastIronKeto.
Shredded Chicken Chilli
“I’m all about that meal prep and shredded chicken has become part of my regular routine… it’s always in the fridge ready to go! With a stock of shredded chicken on hand, this dinner comes together for me in a matter of minutes. If you aren’t much of a meal planner or prepper, you can quickly boil and shred the chicken before combining all of your chili ingredients or you can go the rotisserie chicken route and shred that up instead. See! Nutritious cooking doesn’t have to be that complicated!”
Recipe: Ketogasm.
Low Carb Broccoli Crust Pizza
“This Low Carb Broccoli Crust Pizza is an amazingly nutritious take on a classic favorite meal.”
Recipe: HeyKetoMama.
Instant Pot Smothered Pork Chops
“I love using the Instant Pot in the summer months when I don’t feel like heating up with kitchen with the stove or oven. These Smothered Pork Chops are a one pot dish that’s perfect for busy nights when we’re short on time but still want a homemade dinner that’s quick and easy.”
Recipe: Ruled.
Low-Carb Cauli Cottage Pie
“This time around it is not topped with mash potato and a sprinkle of melted cheese (although feel free to sprinkle if you wish) but rather a healthy thick layer of delicious, healthy and creamy caulimash topped with the Paleo favourite, crispy bacon!”
Recipe: Eighty20Nutrition.
Quick And Easy Broccoli Chicken
“This Quick and Easy Broccoli Chicken recipe, for instance, comes together in about 15 to 20 minutes. Trust me, though, the gustatory experience you’ll get out of this dish is inversely proportional to the time you’ll have spent working on it.”
Recipe: TheHealthyFoodie.
Sun Dried Tomato Cheesy Meatballs
“Tender and juicy Sun Dried Tomato Cheesy Meatballs (Low Carb) spiked with sun dried tomato pieces, garlic and fresh herbs, fried and simmered in a simple tomato sauce with so. much. cheese. All in one skillet!”
Recipe: cafedelites.com
[Related Reading: [Breakfast & Lunch] 4 Week Keto Friendly Meal Plans That Will Help You SCorch Fat & Look Stunning!]
Keto Snack Options
Keto Bacon ‘Brown Sugar’ Chicken Bites
“Sweet and savoury with a dash of heat, is one way to describe these Keto Bacon Brown Sugar Chicken Bites, but the more likely way is to let out a hoop or holler (maybe even both) of jubilation and not describe them at all, but instead load more onto your plate. “.
Recipe: CastIronKeto.
Pumpkin Seed Bark
“Now that I have a plethora of roasted pumpkin seeds, I thought it would only be fitting to make a pumpkin seed bark complete with dark chocolate and sea salt. After all, it’s Halloween! My absolute, all-time favorite holiday of the entire year. Since my kids are going to be raking in sweets trick-or-treating tonight, I figured I would indulge in a special occasion treat myself.”.
Recipe: Ketogasm.
Keto Spicy Artichoke Dip Jalapeno Poppers
“These Keto Spicy Artichoke Dip Jalapeno Poppers definitely raise the bar. They are an easy, delicious, one-way ticket to an incredible flavor adventure that you won’t want to come back from anytime soon!”.
Recipe: HeyKetoMama.
Avocado Smoothie
“It’s no secret that we love our keto smoothies here at Ketogasm. What’s not to love about a creamy beverage bursting with flavor and micronutrients? Our keto avocado smoothie recipe is no exception. Once you try our new recipe, you’ll be falling head over heels too! This is lick-the-blender good and Google-the-answers-for-an-exam easy.”.
Recipe: Ketogasm.
Blackberry Sugar-Free Keto Frozen Yoghurt Recipe
“Learn how to make keto frozen yogurt – the perfect healthy treat. Easy frozen Greek yogurt takes just 5 minutes + 4 ingredients!”.
Recipe: WholesomeYum.
Best Keto Sugar-Free Chocolate Pudding
“An creamy, sugar-free low carb chocolate pudding recipe that tastes better than store-bought! See how to make keto chocolate pudding with 5 ingredients + 10 minutes prep.”.
Recipe: WholesomeYum.
Keto Little Smokies
“These Keto BBQ Little Smokies make a great appetizer or snack for any occasion, especially with the holidays coming up. Now, as we all know, finding a BBQ sauce that isn’t loaded with sugar is easier said than done. “.
Recipe: CastIronKeto.
Cream cheese & Salami Keto Pinwheels
“These keto pinwheels are so delicious, you won’t even miss the tortilla!”.
Recipe: HeyKetoMama.
Healthy Oven Baked Zucchini Chips
“See how to make zucchini chips in the oven OR dehydrator, with just 3 ingredients! This healthy baked zucchini chips recipe is so EASY! Low carb, keto, gf, and paleo, too.”.
Recipe: WholesomeYum.
Cucumber Sub
“How to make cucumber sandwiches without bread! This cucumber subs recipe is quick, simple, and easy to customize. Like a turkey sandwich without the carbs!”.
Recipe: WholesomeYum.
[Related Reading: How to Exercise When You’re in Ketosis – A Quick Guide]
Disclaimer: Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning. We are NOT doctors, nutritionists or registered dietitians. We do not claim to help cure any condition or disease. We do not provide medical aid or nutrition advise for the purpose of health or disease nor do we claim to be doctors or dietitians.
