A complete day-by-day meal plan, four pre-built grocery lists, and five free reference guides. Everything you need for a full first month on keto — in one PDF.
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"The two biggest hurdles to starting keto are knowing what to eat and knowing what to buy. This plan solves both."
The plan is built around removing the friction points that cause people to quit keto in the first two weeks. Each component addresses one specific challenge.
Breakfast, lunch, and dinner mapped out for every day of the month. Each meal includes estimated net carbs, fat, and protein. Follow the day — no calculations needed.
One shopping list per week, quantities pre-calculated to match that week's meals. Arrive at the store with the list and you have precisely what you need.
Plain-English explanation of keto macros, how to read nutrition labels, and how to adjust default meal portions if your daily caloric needs differ.
Restricting carbohydrates below about 20–50g of net carbs per day deprives the liver of enough glucose to meet the body's energy needs. In response, it begins converting fatty acids into ketone bodies — principally beta-hydroxybutyrate — which the brain and body use as an efficient alternative fuel.
Not medical advice. Consult a licensed healthcare professional before starting any new diet.
Below this threshold, insulin drops and fat mobilisation begins.
Acetoacetate and BHB replace glucose as the primary cellular fuel.
The plan pre-calculates each meal to keep you in the right range daily.
Plain unflavoured gelatin has virtually zero net carbs and is naturally high in glycine, an amino acid with an important role in connective tissue and sleep. It fits a ketogenic diet without any macro adjustments.
Uses on the plan include bone broth (dissolved for a warm, savoury drink), sugar-free jellies and set mousse from the Keto Dessert Cookbook bonus, and as a binder in keto baked goods. The Grocery-Ready Food List includes it as a recommended pantry staple.
Categorised keto food list covering proteins, fats, vegetables, dairy, and pantry staples. Gelatin is listed as a recommended keto ingredient.
Quick-reference guide to keto-compatible foods and foods to avoid — formatted for printing and keeping on hand.
Swap guide replacing pasta, bread, rice, and flour with keto alternatives — including gelatin-based options for sugar-free desserts.
Dessert recipes designed to stay within keto macros — including sugar-free jellies and set mousse made with unflavoured gelatin.
How to combine IF protocols with keto — timing schedules, eating window options, and what to consume during fasting windows.
Health Disclaimer: This is a digital meal plan for general informational and educational purposes only. Not medical advice. Consult a licensed healthcare professional before starting any new diet.
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✦ 30-Day Keto Plan + 5 Bonuses — $29
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[email protected] / +1-800-356-7947.
Vasili Michailidi 9, Limassol 3026, Cyprus · [email protected]
[email protected] · +1-800-356-7947