30-Day Keto Meal Prep Guide - Free Preview

Take the guesswork out of keto with our complete meal prep system

What You Get in the Full 30-Day Guide

✅ 30 Complete Days of macro-perfect meal plans ✅ 120+ Keto Recipes with detailed instructions ✅ Weekly Shopping Lists organized by store section ✅ Prep Day Instructions with timing guides ✅ Macro Breakdowns for every meal and snack ✅ Storage Tips to keep food fresh all week ✅ Budget-Friendly Options with cost-saving swaps ✅ Family-Friendly Variations for non-keto family members ✅ Quick Assembly Instructions for busy mornings ✅ Leftover Transformation recipes to minimize waste ---

FREE PREVIEW: Days 1-3 Sample

Experience the quality and convenience of our complete system ---

Day 1: Classic Comfort Keto

🍳 Breakfast: Loaded Scrambled Eggs

Prep Time: 5 minutes | Cook Time: 10 minutes | Serves: 4 Ingredients: - 12 large eggs - 1/2 cup heavy cream - 1 cup shredded cheddar cheese - 8 slices bacon, cooked and crumbled - 2 green onions, chopped - 2 tbsp butter - Salt and pepper to taste Macros per serving: 425 calories | 2g carbs | 24g protein | 35g fat Prep Instructions: 1. Cook bacon until crispy, set aside 2. Whisk eggs with cream, salt, and pepper 3. Scramble eggs in butter over medium-low heat 4. Fold in cheese, bacon, and green onions 5. Storage: Divide into 4 containers, refrigerate up to 4 days Morning Assembly: Microwave 60-90 seconds, stir halfway through ---

🥗 Lunch: Mediterranean Chicken Bowls

Prep Time: 15 minutes | Cook Time: 25 minutes | Serves: 4 Ingredients: - 2 lbs chicken thighs (bone-in, skin-on) - 2 cups cherry tomatoes, halved - 1 large cucumber, diced - 1/2 red onion, thinly sliced - 1 cup kalamata olives - 8 oz feta cheese, crumbled - 1/4 cup olive oil - 2 tbsp lemon juice - 2 tsp dried oregano - 4 cups mixed greens Macros per serving: 485 calories | 8g carbs | 32g protein | 36g fat Prep Instructions: 1. Season chicken with oregano, salt, and pepper 2. Roast at 425°F for 25 minutes until golden 3. Let cool, remove skin and shred meat 4. Combine vegetables and feta in a large bowl 5. Whisk olive oil, lemon juice, and seasonings 6. Storage: Layer greens, chicken, vegetables, and dressing separately Assembly: Combine all components, toss with dressing ---

🍽️ Dinner: Garlic Butter Salmon with Roasted Asparagus

Prep Time: 10 minutes | Cook Time: 20 minutes | Serves: 4 Ingredients: - 4 salmon fillets (6 oz each) - 2 lbs asparagus, trimmed - 6 tbsp butter, melted - 4 cloves garlic, minced - 2 tbsp lemon juice - 1 tsp paprika - Fresh dill for garnish Macros per serving: 445 calories | 6g carbs | 35g protein | 31g fat Prep Instructions: 1. Season salmon with paprika, salt, and pepper 2. Toss asparagus with 2 tbsp melted butter 3. Roast asparagus at 425°F for 15 minutes 4. Pan-sear salmon 4 minutes per side 5. Mix remaining butter with garlic and lemon 6. Storage: Separate containers for fish and vegetables Reheating: Microwave vegetables 1 minute, salmon 45 seconds ---

🥜 Snack: Keto Fat Bombs

Prep Time: 15 minutes | Chill Time: 2 hours | Makes: 16 bombs Ingredients: - 1/2 cup coconut oil, melted - 1/2 cup almond butter - 1/4 cup powdered erythritol - 1/4 cup unsweetened cocoa powder - 1 tsp vanilla extract - Pinch of salt Macros per bomb: 95 calories | 2g carbs | 2g protein | 9g fat Instructions: 1. Mix all ingredients until smooth 2. Pour into silicone molds 3. Refrigerate until firm 4. Storage: Keep refrigerated up to 2 weeks ---

Day 2: Mexican Fiesta

🌯 Breakfast: Keto Breakfast Burritos (Lettuce Wrapped)

Prep Time: 20 minutes | Cook Time: 15 minutes | Serves: 4 Ingredients: - 10 large eggs, scrambled - 1 lb breakfast sausage - 2 cups shredded Mexican cheese - 1 large avocado, diced - 1/2 cup salsa (sugar-free) - 8 large butter lettuce leaves - 1/4 cup sour cream Macros per serving: 520 calories | 5g carbs | 28g protein | 42g fat Prep Instructions: 1. Cook sausage until browned, drain fat 2. Scramble eggs, let cool 3. Assembly: Layer lettuce with eggs, sausage, cheese 4. Storage: Wrap individually in parchment, refrigerate ---

🥙 Lunch: Taco Salad Bowls

Prep Time: 25 minutes | Cook Time: 15 minutes | Serves: 4 Ingredients: - 1.5 lbs ground beef (80/20) - 1 packet taco seasoning (check carbs) - 8 cups romaine lettuce, chopped - 2 cups shredded cheese - 1 cup cherry tomatoes - 1 large avocado - 1/2 cup sour cream - 1/4 cup cilantro Macros per serving: 465 calories | 7g carbs | 29g protein | 35g fat Prep Instructions: 1. Brown beef with taco seasoning 2. Let cool completely 3. Prep all vegetables 4. Storage: Layer components separately to maintain freshness ---

🐟 Dinner: Creamy Tuscan Chicken

Prep Time: 15 minutes | Cook Time: 30 minutes | Serves: 4 Ingredients: - 4 chicken breasts, pounded thin - 1 cup heavy cream - 1/2 cup chicken broth - 1/2 cup sun-dried tomatoes - 2 cups baby spinach - 1/2 cup parmesan cheese - 3 cloves garlic, minced Macros per serving: 485 calories | 6g carbs | 38g protein | 33g fat ---

Day 3: Asian-Inspired

🥢 Breakfast: Keto Fried "Rice"

Prep Time: 15 minutes | Cook Time: 12 minutes | Serves: 4 Ingredients: - 1 large head cauliflower, riced - 8 large eggs, beaten - 4 green onions, sliced - 2 tbsp sesame oil - 2 tbsp coconut aminos - 1 tsp ginger, minced Macros per serving: 245 calories | 6g carbs | 14g protein | 18g fat ---

🍜 Lunch: Asian Lettuce Wraps

Prep Time: 20 minutes | Cook Time: 10 minutes | Serves: 4 Ingredients: - 1.5 lbs ground pork - 1 head butter lettuce - 1 can water chestnuts, diced - 2 tbsp coconut aminos - 1 tbsp rice vinegar - 1 tsp sesame oil - 2 cloves garlic, minced Macros per serving: 385 calories | 5g carbs | 24g protein | 29g fat ---

🥩 Dinner: Mongolian Beef

Prep Time: 15 minutes | Cook Time: 15 minutes | Serves: 4 Ingredients: - 2 lbs flank steak, sliced thin - 4 green onions, cut in 2-inch pieces - 1/4 cup coconut aminos - 2 tbsp erythritol - 1 tbsp fresh ginger, minced - 3 cloves garlic, minced - 2 tbsp avocado oil Macros per serving: 425 calories | 4g carbs | 35g protein | 28g fat ---

📋 Complete Shopping List for Days 1-3

Proteins:

- 12 large eggs + 10 more for day 2 - 2 lbs chicken thighs - 4 salmon fillets (6 oz each) - 4 chicken breasts - 1 lb breakfast sausage - 1.5 lbs ground beef - 1.5 lbs ground pork - 2 lbs flank steak

Dairy & Fats:

- Heavy cream (16 oz container) - Butter (2 sticks) - Shredded cheddar (2 cups) - Shredded Mexican cheese (2 cups) - Feta cheese (8 oz) - Parmesan cheese (1/2 cup) - Sour cream (16 oz container)

Vegetables:

- Mixed greens (2 bags) - Romaine lettuce (2 heads) - Butter lettuce (2 heads) - Asparagus (2 lbs) - Cherry tomatoes (3 cups) - Large cucumber (1) - Large avocados (3) - Green onions (2 bunches) - Baby spinach (2 cups) - Large cauliflower (1 head)

Pantry Staples:

- Olive oil - Coconut oil - Sesame oil - Avocado oil - Coconut aminos - Almond butter - Kalamata olives - Sun-dried tomatoes - Taco seasoning - Spices & herbs ---

🕒 Weekend Prep Schedule (2.5 Hours Total)

Prep Day Timeline:

9:00 AM - Proteins (45 minutes) - Season and roast chicken thighs - Cook bacon for day 1 breakfast - Brown ground beef and pork, season - Cook breakfast sausage 9:45 AM - Vegetables (30 minutes) - Wash and chop all vegetables - Rice cauliflower for day 3 - Prep lettuce leaves for wraps 10:15 AM - Assembly (30 minutes) - Make fat bombs - Assemble breakfast burritos - Portion salad components 10:45 AM - Storage (15 minutes) - Label all containers - Store properly in refrigerator - Prep grab-and-go snacks 11:00 AM - Week Setup (20 minutes) - Review daily assembly instructions - Set up morning routine items - Prepare any sauces or dressings ---

💡 Pro Tips for Success

Storage Secrets:

- Glass containers maintain freshness longer - Separate wet and dry ingredients until serving - Vacuum seal proteins for longer storage - Freeze extra portions for emergency meals

Time-Saving Hacks:

- Double recipes and freeze half - Pre-cut vegetables Sunday evening - Batch cook proteins for multiple meals - Use slow cooker for hands-off cooking

Budget Tips:

- Buy in bulk for pantry staples - Choose seasonal vegetables - Use cheaper cuts in slow-cooked meals - Repurpose leftovers creatively ---

🌟 What's in the Complete 30-Day Guide

This preview is just the beginning! The full guide includes:

Week 1-4 Themes:

- Week 1: Keto Basics & Comfort Foods - Week 2: International Flavors - Week 3: Advanced Techniques & Gourmet Meals - Week 4: Quick & Easy Maintenance Mode

Additional Resources:

- Emergency meal plans for busy weeks - Restaurant dining guide with keto options - Macro tracking sheets and progress trackers - Troubleshooting guide for common issues - Seasonal variations for year-round variety

Bonus Content:

- 50 Keto snack recipes for between meals - Holiday meal plans that stay keto - Batch cooking master class video tutorials - Printable meal planning templates - Private Facebook group access for support ---

🎯 Ready to Transform Your Keto Journey?

Limited Time Offer: Get the complete 30-Day Keto Meal Prep Guide for just $47 (regular price $97)

What You Get Today:

✅ Complete 30-day meal plan with 120+ recipes ✅ Weekly shopping lists for all 30 days ✅ Prep day instructions with timing guides ✅ Macro calculator and tracking sheets ✅ Video tutorials for advanced techniques ✅ Money-back guarantee - love it or return it ✅ Lifetime updates - get new recipes added monthly ✅ Private community access for ongoing support

Special Bonuses (Value $67):

🎁 Keto Dessert Collection - 25 guilt-free treats 🎁 Quick & Easy Keto Guide - 30-minute meals 🎁 Dining Out Cheat Sheet - navigate any restaurant ---

💳 Get Your Complete Guide

Ready to make keto meal prep effortless? [Calculate your macros first](/keto-macro-calculator.php) to personalize your approach, then dive into our complete meal prep system.

Still Have Questions?

📧 Email: support@ketoconnect.com 💬 Contact: Use our contact form for questions --- "This meal prep guide saved me 10+ hours per week and made keto so much easier. I've lost 15 pounds in just 3 weeks!" - Sarah M., Austin TX "Finally, a system that actually works! The recipes are delicious and my whole family loves them." - Mike R., Denver CO ⭐⭐⭐⭐⭐ Rated 4.9/5 by over 2,500 customers ---

30-Day Money-Back Guarantee

Try the complete guide risk-free. If you're not completely satisfied, we'll refund every penny within 30 days. No questions asked. Your keto transformation starts today. Start with our [free macro calculator](/keto-macro-calculator.php) and see the difference proper planning makes! --- Disclaimer: Individual results may vary. This meal plan is for educational purposes and should not replace professional medical advice. Consult your healthcare provider before starting any new diet plan.