Sear & Sprig: Keto Meal Planner & 4-Week Low-Carb Plan
Sear & Sprig is a printable keto meal planner with a complete 4-week low-carb starter plan and a carb tracker spreadsheet that does the math for you. You get a menu for every day of the month (breakfast, lunch, dinner and a snack), 24 fully written dinner recipes plus quick breakfasts, lunches and snacks, a grocery list for each week sorted by store aisle, and fillable planner pages for the weeks after that. Net carbs are already counted for every meal, and every day of the starter menu adds up to about 25 grams of net carbs or less.
What This Keto Meal Plan Does
Starting keto is easy to want and hard to plan. Sear & Sprig removes the guesswork for your first month. Open Week 1, shop from the list, do the Sunday prep, and follow the menu. Lunch is last night’s leftovers, Saturday is a clean-out Cobb salad, and each menu page shows the net carbs for every meal with a daily total, plus protein and fat.
Who It Is For
- Keto beginners who want a ready-made first month instead of a blank page
- Couples and small households who like weeknight dinners with built-in leftovers
- Carb counters who want net carbs worked out for them
- New Year planners looking for a calm, structured fresh start
- Spreadsheet fans who want daily and weekly totals with charts
Benefits
- A full month of low-carb meals planned, so you never wonder what to cook at 6 pm
- Net carbs counted for every meal and every day, with protein and fat estimates
- Cook once, eat twice: every dinner makes 4 servings for dinner plus next-day lunch for 2
- One shop per week with lists matched to that week’s recipes and pantry check boxes
- Simple macro targets you can calculate in minutes
Features
4-Week Keto Starter Menu
Four themed weeks: Keto Kickoff, Comfort Classics, Big Flavor and Family Favorites. Each menu page shows breakfast, lunch, dinner and snack for Sunday to Saturday, net carbs for every meal, a daily total with protein and fat, a Sunday prep checklist and a notes box. Tap any meal to jump to its recipe.
24 Low-Carb Recipes With Net Carbs
Sheet-pan chicken thighs, garlic butter salmon, no-bean chili, cauliflower mac, steak with herb butter, pulled pork, egg roll in a bowl, chicken parm, taco lettuce wraps and more. Each recipe page has a photo, US measurements, numbered steps, servings, active and total time, estimated net carbs, protein, fat and calories per serving, a “swap it” box and a tip.
Weekly Grocery Lists by Aisle
Each list includes everything for that week’s menu, grouped into produce, meat and seafood, dairy and eggs, deli, canned and jarred, and nuts and seeds, with the number of packs to buy and the amount the recipes need. Oils, spices and sauces sit in a “check your pantry first” box.
Keto Basics, Net Carbs and Macro Worksheet
A build-a-low-carb-plate guide, foods to enjoy often, in moderation and usually limit, a label-reading page (total carbs minus fiber equals net carbs) with a net carb table, and a simple keto macro calculator worksheet with a worked example. In Adobe Acrobat Reader the worksheet fills in your protein and fat targets automatically.
Fillable Planner Pages
Four weekly keto planners where the day totals and weekly average add themselves, two daily food and net carb logs that subtract fiber for you, two grocery lists, two recipe cards, a 30-day habit tracker with water boxes, a favorite meals list, notes and a pantry staples checklist.
Keto Carb Tracker Spreadsheet
Log each food from a dropdown and type the servings. Carbs, fiber, net carbs (carbs minus fiber), protein, fat and calories fill in from a food library of 120+ foods and every recipe in the plan. Daily Totals compare each day with your net carb target using green, amber and red conditional formatting, and the Weekly Summary shows weekly averages, days on target and charts. The 4-week starter menu is pre-logged as an example.
What’s Included
- Sear-and-Sprig-Keto-Meal-Planner-US-Letter.pdf (56 pages, fillable)
- Sear-and-Sprig-Keto-Meal-Planner-A4.pdf (56 pages, fillable)
- Sear-and-Sprig-Keto-Carb-Tracker.xlsx (Excel and Google Sheets)
- Sear-and-Sprig-User-Guide.docx (step-by-step guide)
How It Works
- Download the files and fill in the macro targets worksheet.
- Print Week 1: the menu, the grocery list and the recipes.
- Shop once, do the short Sunday prep list and cook.
- Track your day on the planner pages or in the spreadsheet, and repeat for Weeks 2 to 4.
File Formats
Printable and fillable PDF in US Letter (8.5 × 11 in) and A4 (210 × 297 mm). Excel spreadsheet (.xlsx) that also opens in Google Sheets and LibreOffice Calc. User guide in Word format (.docx).
Software Requirements
A free PDF reader such as Adobe Acrobat Reader for typing on the pages and automatic totals (other readers and browsers let you type, but may not add up totals). Microsoft Excel, Google Sheets (free) or LibreOffice Calc (free) for the tracker. Any printer for paper copies.
Customizing
Swap any dinner, move days around, or use the “swap it” ideas on each recipe for dairy-free and nut-free options. In the spreadsheet, set your start date and targets, add your own foods to the cream rows of the food library, and they appear in the dropdown right away. Formula cells are locked without a password so nothing breaks by accident.
Digital Download
This is an instant digital download. Nothing will be shipped. Your files are available in your account under Downloads and in your order email.
Use Cases
A New Year reset, your first month of keto, a low-carb meal prep routine for two, a carb counting habit, or a simple way to plan weekly groceries around low-carb dinners.
FAQ
How many net carbs a day is the plan?
Each day of the starter menu is about 25 g net carbs or less per person, with weekly averages of roughly 19 to 23 g.
How many people does it feed?
The plan is written for 2 adults. Halve or double the recipes to suit your household.
Are the nutrition numbers exact?
No. They are estimates per serving from typical US label values, for planning only. Brands and portions vary.
Does the tracker work in Google Sheets?
Yes. It uses standard functions that work in Excel, Google Sheets and LibreOffice.
Can I fill in the PDF on a tablet?
Yes, in Adobe Acrobat Reader or another app that supports PDF forms. You can also print pages and write by hand.
Is this medical advice?
No. Sear & Sprig is a general meal-planning resource. Please talk to your doctor before starting a keto or low-carb diet, especially if you take medication, are pregnant or breastfeeding, or have a health condition.
Terms of Use
For personal use only. You may print and use the files for yourself and your household as often as you like. Please do not resell, share, upload or give away the files, or use the recipes, text, layouts or photos in your own products. Food photos are illustrations of the finished dishes.
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