Introduction to the Keto Meal Plan

Welcome to the Once A Month Meals Keto Meal Plan

The guidelines for this meal plan are based on the Ketogenic Diet, a pattern of eating that is designed to promote a state of ketosis in the body. In general, the keto diet is high in fat, low in carbohydrates, and moderate in protein.

Because everyone’s needs are different, there is not a single set standard for macronutrients on the keto diet. However, most people’s macronutrient requirements will fall somewhere in these ranges:

  • Fat: 60-80% of total calories
  • Protein: 15-35% of total calories
  • Carbohydrate: 5% or less of total calories

How we define & label for Keto:


To be able to meet the needs of as many people as possible, we have liberally defined Keto recipes as those that contain both 5% or fewer calories from carbohydrate* and 60% or more calories from fat.

Keto Recipes


We have also labeled recipes containing 5% or fewer calories from carbohydrate (and any amount of fat) as Keto-Friendly. Keto-friendly recipes contain only keto-compliant ingredients, and additional fat can easily be added to make them work for your specific macronutrient recommendations.

Keto-Friendly Recipes

Keto Meal Plans

On each keto meal plan you will find 15 dinners that are a combination of both keto and keto-friendly recipes. In order to help you accurately track your macronutrients, each recipe on our keto meal plan includes nutritional information calculated by our Registered Dietitian.

Keto Meal Plans

*We calculate calories from carbohydrate based on NET carbohydrate: total grams of carbohydrate minus grams of fiber.

Types of Food Included:

  • High-fat dairy – yogurt, heavy cream, cream cheese, mayonnaise, cheeses, etc.
  • Meats – beef, poultry, fish, pork, etc.
  • Nuts and seeds – macadamia nuts, brazil nuts, pecans, almonds, peanuts, walnuts, etc.
  • Low-carb vegetables – leafy greens, broccoli, cauliflower, green beans, etc.
  • Avocado
  • Eggs
  • Additional fats – butter, ghee, coconut oil, olive oil, full-fat salad dressings, etc.
  • Berries – blackberries, blueberries, raspberries, etc.
  • Herbs and spices

Types of Food Generally NOT Included:

  • All grains
  • Starchy vegetables like potatoes, squash, mushrooms, etc.
  • High-carb fruits like bananas, citrus fruits, grapes, mango, etc.
  • Fruit juices

Tips and Resources for our Keto Meal Plan:


Join the discussion
  1. I am so excited about this. I have been waiting for it. I kept coming back to see if you had one yet, not knowing if you ever would. I can’t wait for the 1st, so I can dive right in.

    1. We’re glad to hear you signed up for our waitlist, Karrie! Currently, the next window for membership is projected to be early 2019. We’ll be sure to send you an email when the next date is announced. 🙂

  2. Have been meaning to come back and have a look for some time now, so glad to see you have Keto and Keto-Friendly these days! Thank you for providing multiple filters as well. Ready to re-sign up next payday. Cheers, Michelle G, Derbyshire

    1. Yay, thanks so much Michelle and coming back and checking us out again! Can’t wait for you to sign up and join our community.

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