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7-Day Grab & Go Keto/Paleo Diet Plan

|7-Day Grab & Go Keto/Paleo Diet Plan

This ketogenic and paleo-friendly diet plan is perfect for those who have a busy life style! Here is what I focused on when putting it together:

  • Very simple meal ideas with very little or no cooking required
  • Meals you can easily take to eat at work
  • Net carbs per each meal, not just the daily overview

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My progress so far - How about you?

Some of you know that I've been on a low-carb ketogenic diet for the last 2 years, mostly for health reasons. Before this challenge, my net carbs intake was mostly between 40-60 grams per day, which is a level that helps me maintain my weight. After all the delicious festive meals I've had in December, I knew I need to shed a few pounds. That's how this challenge started!

Ketosis detection sticks, high readings, day 2

Although Ketostix may not be the most accurate, I used them and measured medium to high level of ketones every single day since the challenge. Before this challenge, I had low readings (light pink colour). Keep in mind you won't see the high readings I did, as I was already in ketosis. If you want to get rid of glycogen in order to quickly get in ketosis, eat no more that 20-25 grams of net carbs a day. What also helps is to include moderate exercise during the initial phase to help your body release even more glycogen and start producing ketones.

Remember, if you've just recently started following the ketogenic diet, it is very important to have sufficient intake of electrolytes, otherwise you may experience bad "keto-flu" symptoms. You can use lite salt for potassium, take magnesium supplements and drink bone broth to boost your sodium intake.

My planner - meals I ate and my macronutrient ratio

Now, back to my challenge… Many people ask me why I don't allow dairy and low-carb sweets in this diet plan. The reason is that both of these may impair weight loss and if you are stuck at the same weight for a long time, skipping dairy and avoiding all sorts of low-carb sweets will help you.

Initially, I thought it would be really difficult to remove dairy from my diet. Although I'm already keto-adapted, I've never given up dairy in the past. I use cream in my morning coffee and I love cheese and full-fat yogurt with berries. I was actually quite surprised to realise that it's not difficult at all! I still have my coffee but use coconut milk instead of cream. Instead of yogurt, I use "creamed" coconut milk.

Did I exercise? Exercise has a very small effect on long-term weight loss. In fact, 80-90% of your efforts should come from the diet. If you have Hashimoto's like me, you have to be very careful with exercise - too much exercise will lead to high cortisol levels and worsen the symptoms even more. I walk every day for at least 30 minutes and do resistance training 3 times a week.

My net carbs overview: Going from 50 grams per day to 25 grams or less per day

So, what are my results so far? December was quite stressful and I didn't eat as well as I would have liked to. Now, after less than 14 days, not only I've lost 4 pounds and 3 inches, but I feel a lot better. I don't wake up tired and I'm almost never hungry. Also, my calorie intake has naturally dropped. I'm aiming to lose another pound or two, but overall I'm happy with the results. I do take magnesium every day (400 mg = 100% RDA) to ensure I'm not deficient in it.

My macronutrient overview so far (fat, protein, carbs)

I'd love to hear about your progress and your results. How do you find the challenge so far? What are your targets? :-)

Tips before you get started

Apart from tips from the previous week (I recommend you read them), here are some additional tips for this week. Most of them apply to those of you who have busy lifestyles.

  1. Prepare 4 servings of slow-cooked meat (~ 900g / 2 lb). Cook the meat until tender, best in a slow-cooker (pork or lamb with herbs such as rosemary, onion and garlic, pink Himalayan salt). Such simple ingredients will add a very small amount of carbs (~ 1 g net carbs per serving). Store 2 servings in the freezer and keep the remaining 2 servings in the fridge. You can get inspired by some of my recipes here.

  2. Pre-cook 1 serving of chicken thighs or turkey (~ 150g / 3.5 oz). Place in an air-tight container and defrost each serving a day before needed by placing it in the fridge.

  3. Pre-cook one of the salmon fillets or other fatty fish (~ 150 - 200g / 5.3 - 7 oz) and place in an air-tight container in the fridge or freezer. Defrost a day before needed by placing it in the fridge.

  4. Crisp up some bacon and keep refrigerated and ready to eat.

  5. Boil some eggs to have them ready at hand when needed either in your recipes or as quick snacks.

  6. Very low-carb diets (below 30 grams of net carbs) are often deficient in magnesium. I recommend you take magnesium supplements or add snacks high in magnesium such as nuts.

  7. This diet plan may not be suitable for everyone. You'll have to make small adjustments. If you need to have less protein, reduce the portions of meat and eggs. Don't worry about small excess of protein, it will not kick you out of ketosis. In fact, protein will keep hunger at bay. If you need to add more fat (or less), focus on added oils and fatty foods when making your adjustments. You can find your ideal macros using KetoDiet Buddy!

You can download your weekly SHOPPING LIST here.

For your convenience, I have also created a PDF version of this diet plan that you can download here!

Super-Easy Grab & Go 7-Day Diet Plan

Note that the nutrition facts of this meal plan do not include extra snacks. As individual requirements vary, you can add healthy snacks from this list to sate your appetite. In simple words, if you feel hungry, add fat and protein-based meals or snacks!

Day 1

Breakfast

Creamed coconut milk with nuts and berries

  • ¼ cup blackberries, raspberries or strawberries, fresh or frozen (36g / 1.3 oz)
  • handful almonds (30g / 1 oz)
  • ½ cup creamed coconut milk (120g / 4.2 oz)
  • pinch cinnamon (avoid sweeteners)
    To find out how to "cream" coconut milk, have a look at my post here. Make sure you place the can in the fridge overnight before you use it.

Total carbs: 18.1 g, Fiber: 8.3 g, Net carbs: 9.8 g, Protein: 11.2 g, Fat: 56.5 g, Calories: 584 kcal, Magnesium: 121 mg (30% RDA), Potassium: 660 mg (33% EMR)

Lunch

Keto tuna salad (recipe is here)

  • 1 tin tuna (180g / 6.3 oz) - alternatively, you can use cooked chicken
  • 1 small head crunchy lettuce (100g / 3.5 oz)
  • 2 hard-boiled pastured eggs
  • 1 medium spring onion (15g / 0.5 oz)
  • splash of lemon juice
  • pink Himalayan salt
  • 2 tbsp home-made mayo

Total carbs: 5.4 g, Fiber: 1.5 g, Net carbs: 3.9 g, Protein: 59.7 g, Fat: 49.8 g, Calories: 713 kcal, Magnesium: 79 mg (20% RDA), Potassium: 828 mg (41% EMR)

Dinner

2 x One-minute egg muffin (divide everything in 2 cups and microwave for 1-2 minutes)

  • 2 large pastured eggs
  • ½ cup frozen spinach (75g / 2.8 oz)
  • pink Himalayan salt to taste
  • Optional: crispy pastured bacon, pastured ham or smoked salmon

with two cups of Green salad

  • 2 cups crispy greens (60g / 2.1 oz)
  • ½ avocado (100g / 3.5 oz oz)
  • 1 tbsp olive oil
  • pink Himalayan salt to taste
  • splash of lemon juice

Total carbs: 14.3 g, Fiber: 9.7 g, Net carbs: 4.6 g, Protein: 18.2 g, Fat: 38.3 g, Calories: 454 kcal, Magnesium: 109 mg (27% RDA), Potassium: 1067 mg (53.4% EMR)

Total daily values: Total carbs: 37.8 g, Fiber: 19.5 g, Net carbs: 18.3 g, Protein: 89.2 g, Fat: 144 g, Calories: 1752 kcal, Magnesium: 308 mg (77% RDA), Potassium: 2556 mg (127% EMR), Keto ratio (carbs : protein : fat) is 4 : 21 : 75
Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 2

Breakfast

Omelet from 3 large pastured eggs, 1 tbsp ghee and pink Himalayan salt topped with the slow-cooked meat (100 g / 3.5 oz) you've prepared in advance (see Tips before you get started). Eat with ½ cup Sauerkraut (70g / 2.5 oz).

Total carbs: 4.1 g, Fiber: 2.1 g, Net carbs: 2.1 g, Protein: 38.7 g, Fat: 47.3 g, Calories: 608 kcal, Magnesium: 47.2 mg (12% RDA), Potassium: 635 mg (32% EMR)

Lunch

Quick avocado salad

  • ½ avocado (100g / 3.5 oz)
  • 1 small head crunchy lettuce (100g / 3.5 oz)
  • 2 hard-boiled pastured eggs
  • 1 medium spring onion (15g / 0.5 oz)
  • splash of lemon juice
  • pink Himalayan salt
  • 1 tbsp extra virgin olive oil

Total carbs: 13.3 g, Fiber: 8.1 g, Net carbs: 5.2 g, Protein: 15.5 g, Fat: 38.2 g, Calories: 441 kcal, Magnesium: 58.3 mg (15% RDA), Potassium: 877 mg (44% EMR)

Dinner

Pan-roasted pork chops with asparagus

  • 1 medium pork chop seasoned with pink Himalayan salt, pan-roasted in 1 tbsp lard or ghee (150g / 5.3 oz)
  • 1 large bunch asparagus, seasoned with salt and a splash of fresh lemon juice, pan-roasted in 1 tbsp ghee (200 g / 7.1 oz)

Total carbs: 8.4 g, Fiber: 4.4 g, Net carbs: 4 g, Protein: 35.2 g, Fat: 43.7 g, Calories: 566 kcal, Magnesium: 64 mg (16% RDA), Potassium: 938 mg (46.9% EMR)

Total daily values: Total carbs: 25.8 g, Fiber: 14.6 g, Net carbs: 11.2 g, Protein: 89.4 g, Fat: 129 g, Calories: 1615 kcal, Magnesium: 169 mg (43% RDA), Potassium: 2451 mg (122% EMR), Keto ratio (carbs : protein : fat) is 3 : 23 : 74
Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 3

Breakfast

1 large pastured egg (any style), 1 package smoked wild salmon or pastured ham (100g / 3.5 oz), 1 tbsp ghee, 1 cup braised spinach (150g / 5.3 oz), pink Himalayan salt, 1 cup berries, fresh or frozen (150g / 5.3 oz) - blackberries have the least amount of net carbs from all berries.

Total carbs: 19.6 g, Fiber: 10.9 g, Net carbs: 8.7 g, Protein: 30.9 g, Fat: 25.4 g, Calories: 421 kcal, Magnesium: 172 mg (43% RDA), Potassium: 1331 mg (67% EMR)

Lunch

Quick prawn & spinach salad

  • 1 package raw prawns (200g / 7.1 oz), pan-roasted on 1 tbsp ghee
  • 2 cups fresh spinach or other greens such as chard, lettuce, rocket (60g / 2.1 oz)
  • ¼ cup green or black olives (30g / 1 oz)
  • 2 tbsp extra virgin olive oil
  • cayenne pepper and pink Himalayan salt to taste

Total carbs: 4.3 g, Fiber: 2.4 g, Net carbs: 1.9 g, Protein: 30.9 g, Fat: 45.8 g, Calories: 564 kcal, Magnesium: 96 mg (24% RDA), Potassium: 596 mg (30% EMR)

Dinner

Slow-cooked meat with lettuce cups

  • 150g slow-cooked meat (5.3 oz)
  • 1 small head crunchy lettuce (100g / 3.5 oz)

with Simple tomato salad

  • 1 cup cherry tomatoes (150g / 5.3 oz)
  • 1 medium spring onion (15g / 0.5 oz)
  • 1 tbsp freshly chopped basil (or 1 tsp dried)
  • 1 tbsp extra virgin olive oil
  • pink Himalayan salt to taste

Total carbs: 12 g, Fiber: 4 g, Net carbs: 8 g, Protein: 30.5 g, Fat: 34.7 g, Calories: 479 kcal, Magnesium: 60 mg (15% RDA), Potassium: 1057 mg (53% EMR)

Total daily values: Total carbs: 35.9 g, Fiber: 17.3 g, Net carbs: 18.6 g, Protein: 92.2 g, Fat: 108 g, Calories: 1465 kcal, Magnesium: 327 mg (82% RDA), Potassium: 2985 mg (149% EMR), Keto ratio (carbs : protein : fat) is 5 : 26 : 69
Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 4

Breakfast

3 scrambled pastured eggs with bunch of chives (or 1 small spring onion), 1 thick slice pastured bacon or ham (30g / 1 oz), 1 tbsp ghee, 1 large portobello or other mushrooms (80 / 3 oz), ¼ cup cherry tomatoes (75g / 2.6 oz). Eat with ½ cup braised spinach for magnesium boost (75g / 2.8 oz).

Total carbs: 10.3 g, Fiber: 4.5 g, Net carbs: 5.8 g, Protein: 28.2 g, Fat: 37.8 g, Calories: 490 kcal, Magnesium: 82 mg (21% RDA), Potassium: 1039 mg (52% EMR)

Lunch

Quick salad with slow-cooked meat

  • slow-cooked meat you've prepared in advance (see Tips before you get started) (150g / 5.3 oz)
  • 2 cups crispy greens such as iceberg lettuce, chard, spinach, etc. (90g / 3.2 oz)
  • 2 tbsp home-made mayo
  • pink Himalayan salt to taste

Total carbs: 6.9 g, Fiber: 2.5 g, Net carbs: 4.3 g, Protein: 29.8 g, Fat: 45.5 g, Calories: 555 kcal, Magnesium: 54 mg (14% RDA), Potassium: 695 mg (35% EMR)

Dinner

Pan-roasted trout or salmon with green beans

  • 1 large trout or salmon fillet (200g / 7.1 oz) pan-roasted on 1 tbsp ghee
  • 1 package green beans (200g / 7.1 oz) roasted on 1 tbsp ghee
  • splash of lemon juice
  • pink Himalayan salt to taste

Total carbs: 14.3 g, Fiber: 5.4 g, Net carbs: 8.9 g, Protein: 46.5 g, Fat: 42.2 g, Calories: 624 kcal, Magnesium: 113 mg (28% RDA), Potassium: 1286 mg (64% EMR)

Total daily values: Total carbs: 31.5 g, Fiber: 12.4 g, Net carbs: 19.1 g, Protein: 104 g, Fat: 125 g, Calories: 1670 kcal, Magnesium: 249 mg (48% RDA), Potassium: 3021 mg (151% EMR), Keto ratio (carbs : protein : fat) is 5 : 26 : 69
Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 5

Breakfast

2 scrambled pastured eggs with bunch of chives (or 1 small spring onion), 2 thick rashers pastured bacon or ham (60g / 2.1 oz), 1 tbsp ghee, ½ avocado with pink Himalayan salt (100g / 3.5 oz). Eat with ½ cup Sauerkraut (70g / 2.5 oz).

Total carbs: 12.7 g, Fiber: 8.9 g, Net carbs: 3.8 g, Protein: 23.5 g, Fat: 54.4 g, Calories: 623 kcal, Magnesium: 61 mg (15% RDA), Potassium: 889 mg (45% EMR)

Lunch

Quick avocado salad

  • ½ avocado (100g / 3.5 oz)
  • 1 small head crunchy lettuce (100g / 3.5 oz)
  • 2 hard-boiled pastured eggs
  • 1 medium spring onion (15g / 0.5 oz)
  • splash of lemon juice
  • pink Himalayan salt
  • 1 tbsp extra virgin olive oil

Total carbs: 13.3 g, Fiber: 8.1 g, Net carbs: 5.2 g, Protein: 15.5 g, Fat: 38.2 g, Calories: 441 kcal, Magnesium: 58.3 mg (15% RDA), Potassium: 877 mg (44% EMR)

Dinner

Slow-cooked meat with lettuce cups

  • 150g slow-cooked meat (5.3 oz)
  • 1 small head crunchy lettuce (100g / 3.5 oz)

with Simple tomato salad

  • 1 cup cherry tomatoes (150g / 5.3 oz)
  • 1 medium spring onion (15g / 0.5 oz)
  • 1 tbsp freshly chopped basil (or 1 tsp dried)
  • 1 tbsp extra virgin olive oil
  • pink Himalayan salt to taste

Total carbs: 12 g, Fiber: 4 g, Net carbs: 8 g, Protein: 30.5 g, Fat: 34.7 g, Calories: 479 kcal, Magnesium: 60 mg (15% RDA), Potassium: 1057 mg (53% EMR)

Total daily values: Total carbs: 38 g, Fiber: 21 g, Net carbs: 17 g, Protein: 69.4 g, Fat: 127 g, Calories: 1544 kcal, Magnesium: 178 mg (74% RDA), Potassium: 2823 mg (141% EMR), Keto ratio (carbs : protein : fat) is 5 : 19 : 77
Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 6

Breakfast

Creamed coconut milk with nuts and berries

  • ¼ cup blackberries, raspberries or strawberries, fresh or frozen (36g / 1.3 oz)
  • handful almonds (30g / 1 oz)
  • ½ cup creamed coconut milk (120g / 4.2 oz)
  • pinch cinnamon (avoid sweeteners)
    To find out how to "cream" coconut milk, have a look at my post here. Make sure you place the can in the fridge overnight before you use it.

Total carbs: 18.1 g, Fiber: 8.3 g, Net carbs: 9.8 g, Protein: 11.2 g, Fat: 56.5 g, Calories: 584 kcal, Magnesium: 121 mg (30% RDA), Potassium: 660 mg (33% EMR)

Lunch

Quick chicken salad

  • 1 serving cooked chicken thighs (150g / 5.3 oz)
  • 1 small head crunchy lettuce (100g / 3.5 oz)
  • 2 hard-boiled eggs
  • 1 spring onion
  • pink Himalayan salt
  • 2 tbsp home-made mayo

Total carbs: 4.5 g, Fiber: 1.4 g, Net carbs: 3.1 g, Protein: 42.7 g, Fat: 41 g, Calories: 560 kcal, Magnesium: 64 mg (16% RDA), Potassium: 756 mg (38% EMR)

Dinner

Pan-roasted salmon or trout with braised broccoli

  • 1 medium fillet salmon or trout (150g / 3.5) roasted on 1 tbsp ghee
  • pink Himalayan salt and pepper (black or cayenne) to taste
  • 2 cups steamed / boiled broccoli, seasoned with a splash of lemon juice and 1 tbsp extra virgin olive oil (180g / 6.4 oz)

Total carbs: 12.5 g, Fiber: 4.7 g, Net carbs: 7.7 g, Protein: 37.6 g, Fat: 38.1 g, Calories: 537 kcal, Magnesium: 86 mg (22% RDA), Potassium: 1233 mg (62% EMR)

Total daily values: Total carbs: 35.2 g, Fiber: 14.5 g, Net carbs: 20.7 g, Protein: 91.5 g, Fat: 135 g, Calories: 1683 kcal, Magnesium: 271 mg (68% RDA), Potassium: 2651 mg (132% EMR), Keto ratio (carbs : protein : fat) is 5 : 22 : 73
Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Day 7

Breakfast

2 large eggs (any style), 1 thick slice pastured bacon or ham (30g / 1 oz), ½ avocado (100g / 3.5 oz), 1 cup braised spinach (150g / 5.5 oz), 1 tbsp ghee, pink Himalayan salt. Eat with ½ cup of berries, fresh or frozen (75g / 2.5 oz) - blackberries have the least amount of net carbs from all berries.

Total carbs: 22.8 g, Fiber: 15.1 g, Net carbs: 7.7 g, Protein: 25.3 g, Fat: 48 g, Calories: 600 kcal, Magnesium: 177 mg (44% RDA), Potassium: 1348 mg (67% EMR)

Lunch

Avocado, bacon & spinach salad

  • 2 thick pastured bacon slices (60g / 2.1 oz)
  • 2 cups fresh spinach or other greens such as chard, lettuce, rocket (90g / 3.2 oz)
  • 1 avocado with pink Himalayan salt (200g / 7.1 oz)
  • 1 tsp Dijon mustard
  • 1 tbsp home-made mayo

Total carbs: 20.9 g, Fiber: 15.1 g, Net carbs: 5.8 g, Protein: 14.2 g, Fat: 57.4 g, Calories: 621 kcal, Magnesium: 142 mg (36% RDA), Potassium: 1451 mg (73% EMR)

Dinner

Pan-roasted pork chops with asparagus

  • 1 medium pork chop seasoned with pink Himalayan salt, pan-roasted in 1 tbsp lard or ghee (150g / 5.3 oz)
  • 1 large bunch asparagus, seasoned with salt and a splash of fresh lemon juice, pan-roasted in 1 tbsp ghee (200 g / 7.1)

Total carbs: 8.4 g, Fiber: 4.4 g, Net carbs: 4 g, Protein: 35.2 g, Fat: 43.7 g, Calories: 566 kcal, Magnesium: 64 mg (16% RDA), Potassium: 938 mg (47% EMR)

Total daily values: Total carbs: 52.1 g, Fiber: 34.6 g, Net carbs: 17.5 g, Protein: 74.8 g, Fat: 149 g, Calories: 1788 kcal, Magnesium: 384 mg (67% RDA), Potassium: 3739 mg (187% EMR), Keto ratio (carbs : protein : fat) is 5 : 22 : 73
Recommended snacks: 1 oz (30 g) of nuts (macadamia nuts, walnuts, almonds, pecans) to boost magnesium or take magnesium supplement. Keep in mind that these values are average and may slightly vary based on the ingredients you use.

Healthy Low-carb Snacks and Extras:

  • Coffee with coconut milk or almond milk or Low-Carb Cappuccino or Ultimate Keto Coffee
  • 1 cup bone broth, best home-made
  • ½ avocado with pink Himalayan salt
  • 1 hard-boiled egg with with pink Himalayan salt (always have some ready in the fridge!)
  • Crispy bacon rashers (make in advance and keep in the fridge)
  • Ham roll-ups (ham filled with cucumber, avocado or pepper)
  • 2-3 celery sticks with 2 tbsp Home-made Coconut & Pecan Butter or any other nut butter (avoid peanut butter)
  • Fermented foods: sauerkraut, kimchi (add to your breakfast), kombucha
  • Pork rinds / cracklings instead of chips (avoid products with additives)
  • Nuts and seeds, handful, raw or roasted with sea salt (net carbs per serving (1 oz): almonds - 2.7 g, pecans - 1.2 g, walnuts - 2 g, macadamias - 1.5 g, hazelnuts - 2 g, brazil nuts - 1.4 g, pine nuts - 2.7 g, sunflower seeds - 3.2 g, pumpkin seeds - 1.3 g) - soaking nuts is highly recommended, I've written more about soaking nuts here
  • Berries, fresh or frozen (net carbs per serving: ½ cup blackberries - 3.1 g, ½ cup raspberries - 3.3 g, ½ cup strawberries - 4.1 g or ¼ cup blueberries - 4.5 g)
  • Coconut oil (pour a tablespoon of coconut oil into silicon ice trays and keep in the fridge for a quick fat-burning snack)
  • Very occasionally, a serving of Mushroom Chips, Spicy Zucchini Chips, Rosemary & Garlic Eggplant Chips (avoid soured cream) or Orange-scented Celeriac Chips
  • 1 piece of Chocolate Coconut Candies with NO sweetener or other FAT BOMBS from my blog

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (154)

hello, i have a couple of problems ea can not eat eggs or dairy and have no gallbladder. i find i have trouble with digesting fat and also pack on weight with high fat lifestyles.any tips to success with Keto?

Reply

Hi Martine, I suggest you contact one of our recommended low-carb experts who can make a custom-fit diet plan for you: http://ketodietapp.com/Blog/page/low-carb-experts

Reply

Just wondering if this meal plan is for one of two people? Looking to do this shopping list for myself and my husband and two small children, hoping to plan accordingly. Thanks!

Reply

Hi Meghan, sorry for the late reply. Yes, this meal plan is for one person only so you will have to double etc. the shopping list to get ingredients for more people.

Reply

Thank you so much this diet is what my doctor had me on for pre-diabetes before she retired.  I now go to school full time and work overnights.  to find this diet is literally a God send.  I had gone to convenience foods to survive.  I can now get back on the track to good health and mental clarity once again thank you so much.

Reply

Thank you for your kind words Elaine!

Reply

This looks great!  I need a very easy, low time commitment diet to start on this journey.
I used to be very into paleo and cooked constantly and loved it.  Then several things in my life changed, and now I have zero motivation to cook anything.  I also have very little time/energy once I get home from work.  I do home health, so I am traveling all day in the car with little to no time to eat.  I have been doing Bulletproof Coffee for breakfast and then a meal replacement shake for lunch, and then dinner when I get home.  
I need something for lunch that I can consume very quickly in the car without cooking.  What would you suggest?
Thank you so much!

Reply

Hi Joan, you can try some of my smoothie recipes: ketodietapp.com/.../tagSmoothies&title=Smoothies or egg muffins: ketodietapp.com/.../pesto-egg-muffins
Or have a look at these 20-minute recipes - I think there should be some that are suitable for what you are looking for: ketodietapp.com/.../90-easy-20-minute-savory-keto-recipes

Reply

Hi Martina,
I love your Blog - I've tried low-carb before, but always struggled with knowing how much to eat (I'm slim, but have a huge appetite and maybe not having that much to lose makes it harder when you overeat)! I love your 7 day grab and go - makes food choices so much simpler.  I am using this for the 30 day challenge.  I think I will manage OK (just...without cream and cheese)but I really miss having a small amount of homemade kefir daily (150ml) as really helps keep me regular! My husband has Crohn's and insists on it being very strong, but I'm assuming it is still best to avoid it for the next few weeks?
Also, do you think 2 tbsp of coconut milk in coffee (2 coffees a day) is OK for weight-loss? I want to make sure those few extra Christmas pounds don't stick around for long!
Also, I have been having 1oz of Macademia nuts daily to help with magnesium - do you think that is enough or would you recommend a supplement on top of that?
Thanks so much for all the info you post.
Happy New Year!

Reply

Thank you Jo! You may want to try my new dairy-free coconut kefir recipe: ketodietapp.com/.../how-to-make-coconut-milk-kefir
Coffee is great, especially with coconut milk. I think that you should add some magnesium supplements - nuts will not give you enough magnesium and too many nuts may cause weight stalling (they are calorie dense). Have a look at the recommended supplements here: ketodietapp.com/.../Products.aspx?id=supplements (I like Natural Calm).

Reply

Isn't this protein too high? How do I figure out how much protein I should have. I dont know how much "lean body mass" I have. I was told by one site not to eat more than 60-70 grams a day. I am 5'6 and fluctuate around 135.

Reply

Hi Lara, try our keto calculator - http://ketodietapp.com/Blog/page/KetoDiet-Buddy - we have fine-tuned it to perfection Smile When you get your "ideal" protein intake, you don't have to stick with the exact number of grams. You can eat 10-15 grams more with no issues. In fact, more protein will keep hunger at bay and is recommended if you are trying to lose weight.

Reply

Thank you so much, Martina. This is incredibly helpful. Your generosity is very much appreciated,  along with your knowledge, and attention to detail.  Your commitment to excellence really shows, here and in all of your work.  I will be purchasing some of your cookbooks to support you, and because everything is delicious!

Reply

Thank you so much, I appreciate your kind words!

Reply

Wow - I really appreciate the low carb meal plan you've assembled. I've been following another that has way too many processed foods for my liking. I'm converting to yours immediately. However I'm not a fan of coconut milk. I;m not lactose intolerant. Do you think using skim or 1% organic milk would be fine?

Reply

Hi TL, thank you so much! You van use heavy whipping cream (instead of regular coconut milk) or yogurt/soured cream (instead of "creamed" coconut milk). Here are more plans - including some with dairy: ketodietapp.com/.../tagMealPlans&title=Meal%20Plans

Reply

I need to have less calories than this plan calls for. How do I follow this but shoot for 1300-1400 kcal per day?

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Hi Lauren, if your energy needs are different (I aimed for the "average" for most people), you will need to eat smaller portions or cut down on added fats & oils. Even removing 1-2 tablespoons of added fats will make a difference (130-260 kcal less). Also, your protein requirements may be different so you might need to eat smaller portions of meat (e.g. 160-180 grams instead of 200 grams).

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How does a vegan do this?

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To be completely honest, nearly impossible, at least that's what I think. You'd have add supplements and the diet may be too monotonous. I don't think you will be able to get enough protein without protein powder. I would consider a vegetarian keto plan if I was you. More info here: ketodietapp.com/.../Ketogenic-Diet-FAQ-All-You-Need-to-Know
and here is a vegetarian diet plan: ketodietapp.com/.../2-week-vegetarian-keto-diet-plan

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I don't eat any meat,or dairy. Where do I get the protein from if I was to do this?  Help.

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Hi Maria, you'll have too eat plenty of eggs and maybe add some egg white protein powder. Here is a vegetarian diet plan but it does include some dairy (not all meals): ketodietapp.com/.../2-week-vegetarian-keto-diet-plan
You can also use the filtering option on my blog to find vegetarian dairy-free meals: http://ketodietapp.com/Blog/category/Recipes

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Hi, I just discovered this amazing resource and am so excited to get started! You have done some incredible work putting this all together. I can't imagine all the time and effort it took. Do you have an update on when the iPhone planner might be available ? What you've created for iPad looks like an awesome tool (makes me want to go out and buy one!). It sure beats the outdated Excel template I created to track my macro ratio.

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Thank you very much for your kind words! When it comes to the iPhone app / universal app, I'll soon post some information about our progress on my blog next week. We have been working on a major UI update because of the different layout of the iPhone so it will take longer than what we originally expected. But it will be totally worth it Smile I would guess 3 months just because of the completely new UI.

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I eat ham and cucumbers...I see in the comments above you were trying to avoid that...any particular reason? I typically eat a whole cucumber every day for lunch

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Hi Jodi, the only reason I said that was because I wanted to use 3 main meals rather than several snacks in this meal plan but you can have ham and cucumber too Smile

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Hi.
I was wondering what I could replace eggs with? I find them a bit tricky on my digestion. Would you recommend a digestive enzyme when having them?
Thank you.

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I think I'll have to create an egg-free keto diet plan Smile You can replace eggs with other foods that have a similar nutrition profile but it also depends on how it fits in the recipe.

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I should also say I can't eat any kind of seafood...highly allergic....I can substitute any kind of meat right? I've been on low carb for the last 10 months...76 pounds gone...reached my goal weight, had a carb splurge one day and BOOM....an extra 8 pounds on the scale...been struggling all week to get it to come off....no luck as of yet! I drink 8-10 bottles of water a day and 2 glasses of unsweet tea. The only thing I can think of is my sugar free trident gum, which I've been chewing all day long is the culprit??? Any suggestions???

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Hi Jodi, I'd use other sources of protein and fat instead. In general, instead of fatty fish, you can use lamb, pork or beef. Instead of white fish or prawns, you can use chicken.
Yes, the sugar-free gum could be the source of additional carbs too, especially if you eat a lot of them. A gum may have ~ 0.5 net carbs because the sweeteners used have some effect on blood sugar. I'd give it some time - also, check if your macros are right: http://ketodietapp.com/Blog/page/KetoDiet-Buddy Hope this helps!

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PS- nutritional value totals, fat grams, protein grams, etc.  Thanks again!  Dotbob

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Forgive me if this has been addressed.  If I do the calculations of each meal, they do not add up to same totals.  PS- nutritional value totals, fat grams, protein grams, etc.  Thanks again! dotbob

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Hi Dotbob, which database / app do you use to put the meals together? There are always small inaccuracies when using different sources. I use the USDA database and the KetoDiet database in our App. Both of them are very accurate. Keep in mind that some apps use database created by their users (shared online) with no or very little control over the accuracy.

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Hi - just discovered your site and it's AWESOME!! Thanks so much for all the ideas. Now - please help! I'm 51, female, 109 lbs, 18% bodyfat and menopausal!! I don't need to lose weight, but I'm desperate to drop my bodyfat down to 15% ('cos I wanna 6 pack!). I'm eating a totally clean keto diet (75-80% fat, 5% carbs, 15-20% protein, 1800 cals/day). But - weight's slowly rising and bodyfat is stuck at 18%. HELP!!!

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Hi Wendy, have you tried this tool? http://ketodietapp.com/Blog/page/KetoDiet-Buddy You may need to drop your calories / fat intake slightly, maybe to 1600 kcal?

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Hi Martina, you're a good soul and I highly appreciate all the information you're sharing for free. How can I cook pork/lamb without owning a slow-cooker? And what cuts of meat from pork/lamb would you recommand? And why not for example ground beef? Thank you so far!

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Hi Lisa, thank you! Yes, you can use a regular oven and cook the meat on low (~300 F / 150 C) covered for about 4-6 hours depending on the meat. You can use ground beef too but you won't need to use a slow cooker for that.
For slow cooking, I'd use:
- beef: brisket, braising steak, chuck
- pork: belly or shoulder
- lamb: shoulder or leg

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Im really interested in trying this plan starting Monday as I'm on a Keto stall after being keto for 2 months. I do have a question tho. There's a few replacements Im going to have to make since I dont like seafood or Sauerkraut. However, I noticed you also suggested kombucha as an option. I'm a HUGE fan of Kombucha tea but curious if there's certain requirements or if there's a brand that would make a good substitute for Sauerkraut.  Any help would be great as Im starting to gather the "grocery list" for shopping on Saturday.
Thanks so much!! Cant wait to try this and see if it helps break my stall. Smile

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Hi Shannon, sorry for the late reply.  Yes, kombucha and other fermented foods are very healthy. With kombucha I'd be cautious because their carb content may vary. I make my own and let it ferment until there is not much sugar left but not everyone likes that strong taste. Some products may be high in sugar and may kick you out of ketosis.  You can also use more vegetables instead of sauerkraut.

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Love this blog !!!!!! Thank you !!!!

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Thank you Emma! Smile

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This looks great!  I have been low carb/high fat for about 10 years after the birth of my daughter, which helped so much in getting my pre-pregnancy body back fast! (I did the Suzanne Somers Diet, "Somersize")
I have never heard of a Keto Diet or Ketosis and without trying it, I can already say I believe in it. Time will tell, but this makes so much sense.  I think my own version has been sabotaged somewhat by the wrong proportions and ratios of fat/protein/carbs.  
I am so happy I stumbled across this website!  I will post an update in a few weeks. I am very excited about it. I have just a few pounds to lose (maybe 6 or 7) but summer is coming and everyone (hopefully) wants to look their best!!
Thank you so much!  Smile)))

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That's great - thank you for your kind words! I'd love to hear on your progress Anastasia! Smile

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Is there a way to print up the menu plans? Please.
I'm new to this & it would be helpful if I printed it & had it on the fridge.

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Hi Desley, sure! Search for "PDF version" in this post (just above Day 1) and you'll find a link that will allow you to print this plan out Smile

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Any chance for an Android App in the near future??????  Pleeeeease???

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Yes, It's in our to-do list for this year, Barbara Smile

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This is great stuff, really great plan!

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Thanks! Smile

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I just have a question on Day 1 Lunch. The calorie count is 713 calories but I come up with half the amount of calories. Just wondering how you came up with the calories and what I am missing? Thank you so much!

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Hi Melissa, I just checked that and it should be correct (using our & the USDA database): tuna (200 kcal), eggs (150 kcal), mayo (222 kcal), olive oil (120 kcal) + the rest is just small amounts. If you're using an app or an online service that has a "user-generated" database, chances are it's inaccurate. I have more about this here: ketodietapp.com/.../KetoDiet-App-FAQ (point 7) Hope this helps!

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I miscalculated the mayo. Oops.. Thank you for the great site. I have struggled finding something low carb (due to diabetes) that was healthier. I started on the low carb eating whatever as long as it was low carb. Now that I have lost 85 pounds I wanted a healthier approach and this is just what I needed.
I do have a question. I am 27 pounds to goal of 140. I exercise like crazy (6 days a week) and started running 2 weeks ago. I know that last pounds are harder to lose but is their a trick I can do to help? I have been stuck at my current weight for a month fluctuating 3 pounds. HELP!

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Hi Melissa, I thin that the fact that you exercise too much may be the issue, especially if it's cardio exercise (only makes you hungry and elevates cortisol). It's better to focus on your diet and exercise less, 3-4 times a week should be just fine (strength training and HIIT). I'm planning to post a guide to exercise soon but here is some info about weight stalling for now (also mentions exercise): ketodietapp.com/.../Not-Losing-Weight-on-Low-Carb-Ketogenic-Diet-Dont-Give-Up-and-Read-Further Hope this helps!

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Hello, I was planning on trying the 7 day grab and go meal plan.  Most days the total calorie count is around 1700.  According to the Keto Diet buddy, I should keep my calorie count around 1500.  How do I alter the meal plan to reduce the calories by 200?  Should I just drop a hard boiled egg or a tbsp. of mayo?  I am just not sure bc then the ratios will be off?

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Hi Jen, you can still follow this plan by reducing the portion sizes of meals. When using KetoDiet Buddy, try the "slow" fat loss option in case it allows more calories (if you opted for moderate or quick options). If you want to drop the calories, 200 kcal is equal to, for example: 1 1/2 tbsp of oil (butter, ghee, olive oil or coconut oil), 1/2 avocado or ~ 2 eggs. Hope this helps!

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looks good. One thing is that your ketostix should not be that dark. That means you're dehydrated and need more water. If you show any color, you're in ketosis. There aren't really varying degrees of it. That said, light pink is ideal.

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Yes, I agree, the level is not important for weight loss. The reason mine was so dark was that I went below my "usual" carbs (still low carbs but not like this). Also, I measured it before bed and that's the time I don't drink too much Smile

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hi i just came across ur site and would like to try this plan but have obe question. i am very allergic to avocados. anything i can substitute those with? thanks

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Hi Swati, you can... from nutrition perspective of avocados, I'd suggest using a handful of macadamia nuts or green salad with extra virgin olive oil (both are also high in MUFA, low in carbs and are a good source of protein). Other than that, you can use tuna / salmon instead of avocado in salads. You can make my Red Pesto (instead of green pesto which includes an avocado). Hope this helps!

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Hi there Thanks for sharing. .please put recipi for egg muffin.

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Thanks Chanel, I'll remember that for the next diet plan! Smile

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Hello, I followed this strictly.
Started at 137 lbs and by day 7 was down to 133 lbs, only to go back to 134 on days 8 and 9 cause I kept it going. Cant seem to shake my plateau which is 134 lbs. Frown

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Hi Salem, have you tried KetoDiet Buddy? It's our online keto calculator and will show you your "ideal" macros - ideally, go for "slow" or "moderate" fat loss. This diet plan may not be suitable for everyone and you may need to make small adjustments based on your needs: http://ketodietapp.com/Blog/page/KetoDiet-Buddy Hope this helps!

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Thank you very much for taking the time to reply.
Will check it out
I am forever grateful for the coconut cream and the home made mayo lol!
I am going to continue to pursue these eating habits and will follow your recipes. Glad to have found this site. Perhaps I have to amp up my workout.
PS: need android app ;)

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Thanks Salem, Android app is on our todo list! Smile

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This sounds like the diet plan my daughter has been on for a little over a year.  She does eat cheese with it however.  She has lost over 60 pounds and says she can't believe how much better she feels!  Inspiring to me, can't wait to get started!

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Thank you Barb!! This plan is dairy-free but you can try my plan here if you prefer it with dairy: ketodietapp.com/.../2-Week-Ketogenic-Diet-Plan

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Can you tell me why no peanut butter in the snacks and extras section?

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Peanuts are legumes and they are not allowed on the paleo diet Smile

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I have a question about the 1 tbsp of ghee in the breakfast recipes, do I cook with the ghee or eat it as a side?

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Hi Maria, you use it for cooking, all nutrition values include 1 tbsp of ghee and all the other ingredients.

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Hi Martina and KetoDiet,
I just came across your site and app, and so far I am really impressed with what you offer. Prior to christmas, I had been following a keto eating plan for about 6 weeks, until i got sick and with the added roadblock of Christmas and food everywhere, lets say I am about to start over. I have MS and am currently suffering quite a severe relapse. I have been concerned that my drastic change in diet may have contributed to my autoimmune reaction wih my MS. Who knows.
Looking over your 7 day eating plans, the recipes dont seem to be in the app, is that right or am I missing something?
Also I have an intollerance to eggs, which attimes is restrictive to some foods. Do you think this is an issue, or do i just look for alternatives?
Thank you for your advice,
Regards,
Meg

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Hi Meg, Thank you for your kind words! That's ok, I think that it's the same for most of us during the holiday season. Even if you are intolerant to eggs, you can still follow the ketogenic diet. You will just have to get your protein and fat from meat, dairy and foods like avocados.
Yes, these recipes are not in the app because I wanted to post something that is not exclusive to those who have my app - all these recipes are freely available on my blog. I'm planning to integrate diet plans directly in the app (it will pre-populate all the days automatically) but this needs some work. We have a long list of features we will add in the upcoming updates! Smile

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Hi
I have a question-I'm really not a seafood fan. What can I replace the fish and prawns with?  I love this plan though Smile

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Thank you! Smile To keep the nutrition facts the same, you can substitute prawns and tuna with chicken or turkey - these all have relatively the same amount of protein and fat. And instead of fatty fish like salmon or trout, use pork or beef cuts that are not completely lean. Hope this helps!

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I'm considering switching from the glycolytic mode of metabolism to a ketonic one, and I'm a skinny guy in my mid 30s---no matter what I eat, I never seem to put on much weight.  But I'm a fan of the Gnostic Media podcast, and the host (Jan Irvin) is constantly touting the benefits of ketosis & avoidance of wheat, etc., for ALL humans, saying that the brain & reproductive system function better when the body is in ketosis, and that glycolysis is actually the body's starvation mode, which leads to brain fog & degradation of health in the form of many common illnesses (particularly neuro-degenerative ones).
It makes sense to me that we've evolved to burn primarily fats, but as I said, I'm already a lean guy.  Would the ketogenic diet be right for someone like me, who isn't trying to lose weight, but just live & feel healthier?   Any info, advice, anecdotes etc. would be appreciated!

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Yes, you can put on weight / muscles by following a ketogenic diet too. In fact, many people follow this diet to maintain their weight or increase their muscle mass. Just make sure you eat enough protein and fat. You can try to find your "maintenance level" here: http://ketodietapp.com/Blog/page/KetoDiet-Buddy
Remember that if you want to increase your muscle mass without losing weight, you should be aiming to go over or at least stay at your "maintenance level." Have a look at Peter Attia's website, he has loads of information about exercise on keto - exercise will help you gain muscles.

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As someone who also suffers from Hashi's, I'm looking for ways to eat healthier. However, recent bloodwork shows my antibodies are up and I'm looking now for an autoimmune diet. I've always loved the ketogenic diet for baseline health, but the autoimmune diet trumps that right now.
The concern I have with your sample menu is that you are eating a lot of eggs and this is a no-no on the autoimmune diet. Wondering if you are aware of this?

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Hi Laura, thanks for your input. I myself have Hashimoto's and keto / low-carb has actually improved my health and my antibodies went down (from 800 to ~ 100). I know that the AIP diet is based on the idea that excluding all autoimmune triggers / disruptors help all autoimmune conditions. However, there are a few points to consider:
- no diet helps everyone the same way, there are several health and life-style  factors to consider
- not everyone has issues with all of the commonly excluded foods on AIP (eggs, nuts, nightshades, dairy,etc.). I personally avoid eating too much dairy because I know it has a negative effect on my condition while others have to avoid more foods.
- eggs in general seem to be well tolerated by many people following the AIP diet, at least most seem to be reintroducing them first.
This is just a general (not custom fit) diet plan that will help most, but definitely not all people. I think that the best way is always to have a custom-fit diet plan made by a dietitian who understands this diet. I am actually planning to post an AIP-friendly, keto plan which will be quite a challenge Smile

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Hi there,
I am new too all this Keto-Paleo stuff but I have found you website so helpful! And thanks for these recipes - I had no clue how to get all the fats into my diet - it seemed so complicated. Thanks to you guys it seems so much easier. Smile

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Thank you for your kind words Colleen, so glad you find my blog helpful!

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Do you have a 7 day plan for a low carb vegetarian ketosis diet? I've been vegetarian all my life & I've been trying this diet; I know it's do-able because there are quite a few low carb meat alternatives on the market. If you don't have a 7 day veggie keto plan you should make one; I'm planning on buying this app anyway but if you had that I bet more vegetarians would buy your app. :-P

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Thank you Jak! Not yet but it's in my todo list for early next year (February-March). We are also planning to add a filtering feature in the app so people can easily search for meals of their preference (dairy-free, vegetarian, etc.). We have a long list of features we'd like to add next year! Smile

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I am trying to do the ketogenic diet, but I have so many dietary restrictions already. I cannot have dairy or eggs, as well as ham pork or bacon. Any ideas on how I can raise my fat content?

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Hi Eli, thanks for your feedback! I'm actually planning to post a few more diet plans in December-January. I'd like to include a keto and AIP-friendly diet plan which will be quite challenging but will be allergy-free!
I'll also keep your restrictions in mind when creating more diet plans. If you have several allergies, it can be quite difficult to get your macros right. Here are foods you can try to boost your fat intake: avocados, macadamia nuts, other nuts & seeds and nut butters, coconut butter, beef (don't go for a completely lean cut), fatty fish (salmon, sardines and mackerel), olive oil in salads, ghee or tallow for cooking (instead of lard which you can't eat). Hope this helps!

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Is this plan included in the app anywhere? I just downloaded it and wanted to start with this one week plan first Smile

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Hi Kelly, this diet plan is not included in the KetoDiet iPad app (the iPhone app does not have a planner yet). However, you can find this plan in the integrated blog (last tab) and recreate this weekly plan yourself. We do plan to add more features to the app, including predefined diet plans but this will take some time. Right now, we have been working on a universal app which will bring the planner to the iPhone too.

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Found your site yesterday and I've been reading through it like a fiend Smile
Thank you so much for your great tips and the meal plan... I was going crazy trying to learn about keto and planning meals with the right ingreadients at the same time... I'd just land up eating eggs because I knew they were safe!
Going to get your app now and best of luck to you on your endeavours! Great work!

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Thank you Rajul, I really appreciate that! Once you get the app, feel free to send me feedback / requests of what you'd like to see in the upcoming updates Smile

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Love the ease of the plan but please help. I've tried and tried but I just can not stomach creamed coconut. What would you suggest I try instead? Thank you.

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Hi Row, can you tolerate dairy? You can always use full-fat yogurt. I just avoid dairy in this plan because some people experience stalling when eating dairy. You can try almond milk, berries and avocado and blend it into a smoothie instead of the breakfast listed (avocado will add healthy fats). Or you can choose any other breakfast from the week. Hope this helps!

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It does. Thanks so much. I love yogurt so I will try that. Many thank yous.

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You're welcome! Smile

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Hello, I am new at the ketogenic diet but I am very interested.
I have a question: in your calculator, according to my height, weight, body fat percentage, etc, I should consume 1255 calories for quick weight loss, your suggested menus on the 7 days plan are all over 1400 calories. What should I reduce or how should I reduce the intake, keeping in mind the correct ratio of carbs, fat and protein? this is where it becomes difficult and I feel like giving up......

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Hi Marcie, yes, this diet plan is made for the vast majority of people but may not fit all. If you want to decrease the calories per day in this plan, you'll have to remove some foods from the daily plans or cut down on portions. On the other hand, in your case it may be easier and more effective to follow the "moderate" or "slow" fat loss recommendation. These guidelines in KetoDiet Buddy are just estimates  and you will likely have different energy needs every day. Hope this helps!

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Ok, thanks so much for the advice!
By the way, using the KetoDiet Buddy, I found out that I need 125g of fat per day...it's really a lot of fat in a day! Laughing
I hope to get all macros right, during my day...unfortunately I don't have iPhone nor iPad, so I can't use your app and it's not always easy to calculate the macros from what I eat if I don't follow a specific recipe (at least for me, that I started just some weeks ago the keto diet). So I think I'll follow your plan as a guideline ;)
Thanks again! Smile

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Yes, that's a great start! We have plans to bring KetoDiet to other platforms but it's a lot of work and won't happen this year. If you ever plan to get an iPhone, we are now working on a universal app that will bring all the iPad features to the iPhone (the iPhone app is currently "basic" - doesn't include the planner). Good luck and keto on! Smile

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Hi Martina,
thank you so much for this 7-day plan, it's so useful for those like me who are always in a hurry!
I just wanted to ask you a thing:
since I often do not eat breakfast (I'm trying to incorporate intermittent fasting as much as possible in my days), how can I keep the same macronutrients and balance of carbs/proteins/fats as in your plan? Should I introduce a mid-afternoon snack or eat something more at lunch/dinner? What do you suggest?
(I am tempted to leave it all as it is, since I'd like to lose weight a little bit quicker than usual, but I am afraid not to eat enough fat...)
Thanks a million!
Annalisa

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Hi Annalisa, thank you so much! Yes, you can try both - skipping it completely or adding more food into your lunch or dinner with the same or less macronutrients. This plan is very "generic" and you may still need to adjust it a little (add or remove foods and calories depending on your needs). You can try KetoDiet Buddy to see what your ideal macros are: http://ketodietapp.com/Blog/page/KetoDiet-Buddy Keep in mind that you shouldn't go below 1000 kcal, at least not for too long. The only time this is acceptable is on short-term diet plans such as fat fast: ketodietapp.com/.../Complete-Guide-to-Fat-Fast or total fast. hope this helps! Smile

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I have been on a Paleo diet for two years and AIP for two months and have not lost weight and am considering a keto diet.  However, I have read that the keto diet can raise cortisol levels.  Is this true for most people?

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Hi Paleo Granny, yes, there are studies showing that a very low-carb diet (such as 20g net carbs) can do that. There is some controversy related to hormone health and very low-carb diets. On the other hand, not all changes in hormone levels are indicative of a problem / disease.
Although there seem to be no damage for healthy people, it's not clear what a very low-carb diet does for people with preexisting conditions. I have Hashimoto's and don't personally follow a very low-carb diet because there is simply not enough evidence to be absolutely sure that a very low-carb diet is beneficial for those with preexisting hormone issues, especially those related to thyroid. The "ideal" level of carbohydrates is very individual but I eat 30-50 g net carbs and I haven't found any additional benefits of following an extremely low-carb diet (such as 20g or less). You will simply have to try and see what works for you. Hope this helps!

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Thank you! I've never tried chia seeds or gelatine as egg substitutes, but will definitely try them now! And I agree with you about soy - I stopped eating it over a year ago because it sounded like it wasnt very good for the body. And I don't even miss it!
Thanks again,
D

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You're welcome! Let me know how the substitutes work for you or in case you find something else equally good Smile

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Hi there,
Great website and blog! I've really enjoyed reading through it, and am looking forward to trying some of the recipes!
One question though - do you have any recommended (soy-free) substitutions for eggs?  I don't eat them because of a food intolerance, and have struggled to find a good replacement... Would love to try the 7 day diet, but there are so many egg-based meals that I'm not sure what to do. I know how to replace them in baking, but not sure what to do with something like an omelette, where they are the basis of the whole meal!
Any guidance would be greatly appreciated! Thanks in advance.

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Hi D, Thanks for all your kind words! Yes, I admit this diet plan heavily relies on eggs. That's partially because it is dairy-free and makes it easy to add more eggs instead (they are not as high in protein as meat).
I've been planning to post other plans (vegetarian, including dairy and maybe something that doesn't include too many eggs) but I've just been so busy working on the next update of KetoDiet apps. I promise I will eventually get to it - I understand not everyone likes them or can eat them.
I would personally avoid soy for several reasons: most of the produce, especially in the US, is GMO and it contains estrogens which are linked to many health issues. If you need to use an egg in baked goods (I guess you know it), try ground chia seeds (about a tablespoon for each egg + 3-4 tbsp of water) - the amount varies in different recipes. If you need to use eggs in non-baked goods, try gelatine. I think you can try egg-free, grain-free tortilla instead of omelet...? I have a recipe which I have not posted yet but I'm sure you can also find some recipes online Smile

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Hi there,
I'm very excited to try this menu. I have done keto in the past and have been on it for about a month now. I just finished a 4-day keto fast because I'd hit a plateau. I am not good at knowing how to balance macros, etc., so a plan like this looks really good. One thing I wondered about was calorie counts for each of these days/meals. I was reading on one site that even on keto you have to consider how many calories are needed for your current weight and for the goal weight you have in mind. Do you have any thoughts on this? I'm thinking of doing this 7-day plan but if I had an idea about calorie counts I think that would help me. I'm thinking I need to try to stick to around 1500 a day (???). My original weight before starting keto was around 155. After a month on keto I got down to around 145 but then plateaued and gained a bit and was around 148 or 149. I did the 4 day fat fast and got down to 141.2 (!!!). After coming off the fast (2 days off of it now), I'm back to around 146 (could be all the water I'm drinking). I want to lose weight but it doesn't seem to be happening despite being under 20 carbs a day. Any suggestions would be welcome! Thanks Smile

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Hi Auds, yes you are right, you may have to watch your calories even on a low-carb diet. I haven't included the calorie count in this plan but I will add this information foe every day. I think most of these days should be round 1700 kcal but you may need to make some adjustments to fit your needs (this excludes snacks).
It's very common to gain some of the weight back after a fat fast but ideally, you should keep some of it off. Have you tried using KetoDiet Buddy? I know you said you don't count your macros but you may not be eating enough protein (or too much of it which is not that common based on what I've noticed with other people). I have a complete keto/ paleo diet plan explained here: ketodietapp.com/.../Practical-Guide-to-Keto-Paleo-Diet-for-Health-and-Long-Term-Weight-Loss

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Hi Martina, I have a quick question regarding eggs. I've counted 22 eggs in this 1 week meal plan, and this doesn't include the eggs in the mayo or the eggs that you recommend eating as a snack. On some days, there are 5 eggs on the menu. How many eggs is it safe to eat? I know that studies show that they are generally OK but in these studies people consumed up to 3 eggs per day.

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Hi Alina, yes, the number of eggs and all the ingredients are only for the meals listed in the plan. The snacks are not included, as some people may use more and some less (people have different energy requirements, so you may either need to increase/decrease the serving size or add snacks.
The mayo (the egg yolk) is also extra, so you'll have to add it to the rest. Dietary cholesterol has very little effect on serum cholesterol - I have more about it here: ketodietapp.com/.../The-Obesity-Epidemic-and-the-Truth-about-Cholesterol If you happen to have high cholesterol levels on a low-carb diet (25-30% people do), you may want to have a look at this post from Franziska Spritzler: www.lowcarbdietitian.com/.../lipid-changes-on-a-very-low-carb-ketogenic-diet-my-own-experience

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Hi I was wondering if I can just use coconut cream and whip it?
I used a 270ml can of CC however once whipped I weighed it and it was only 120g??
Is the nutritional value different if I use cream rather than whipping the fat from the milk...
Love the simplicity and ease of your plan . LIFESAVER ;)

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Thank you Neisha! You can use this technique: healthylivinghowto.com/.../...ed-coconut-milk.html -  it makes amazingly fluffy coconut cream!
When counting the nutrition values, always use the weight of coconut milk before you whip it (unless you remove the water). According to the labels and multiple resources, coconut milk such as Aroy-D or canned coconut milk, including the water, has ~ 2.8 g / 100g / 3.5 oz. If you use creamed coconut milk (remove the water), it's ~ 4.5 g / 100g / 3.5 oz.
Hope this helps! Smile

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thanks for replying MartinaSmile
So is creamed coconut milk the same as coconut cream?
in australia we have both the milk and the cream? I suppose i was trying to figure out if the fat & carb value are different if you whip the milk into cream or i just use a can of organic coconut cream?
sorry if thats confusingSmile
thank you thank you!!
day 2 and loving it.... although getting hungry after cardioFrown

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I think the terminology is a bit confusing but I'll try to explain the differences.
"Creamed coconut" is the same as coconut butter = blended coconut meat = blended desiccated coconut. On the other hand, "creamed coconut milk" refers to caned coconut milk without the water. The nutrition information will always be the same for the same weight (unless you remove the water).
A quick tip if you are getting hungry: have an avocado or some protein after your workout... or even better, reduce the amount of cardio. Strength training and HIIT are much better approaches - cardio will always make you hungry. All studies show the same - no significant weight loss with cardio in the long term.

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Just wondering if you are going to do an Android version of the app?  I have a samsung s4 & would love to download to my phone but can't at the moment?  

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Hi Jenni, it is on our todo list but I can't tell you when it's going to be done. We have now been working on the existing apps but have some plans for other platforms for this year. The only way I can think of would be to get my Kindle book but that does not have everything - it will be just the recipes and diet guide.

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Hi Martina, I've pre-ordered your cook book but you mention a Kindle book. I don't seem to be able to find it, could you supply the full title or a link? Many thanks, love your blog.

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Thank you Beth! Yes, in fact I used to have a Kindle book but took it down following an agreement with my publisher. The content of the Kindle book was mostly included in the Apps that are now iOS only but will soon be on Android too Smile

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Martina I was wondering we don't eat Tuna, what can we use as a proper replacement for Day 1 lunch....we also don't eat large shrimp/prawns, I will try to replace that with small local shrimps.

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I think you can try salmon, small shrimps, mackerel, sardines or any seafood you like - just be careful with mussels, they contain more carbs. You can even use cooked chicken or turkey Smile

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I am allergic to all seafood so is there anything I can replace it with?

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This sounds great but seems too little food for those that lead an active lifestyle? I exercise 5-6 times a week including strength training and triathlon training and would struggle to cope energy wise with such a small amount of food.

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Hi Wardie, yes, it could be too little for you - this is why it's difficult to make a diet plan that fits everyone. Some people may need twice the amount of food if they are very active while some may need even less. This diet plan is suitable for most people (moderately active) but you may need to add more (larger servings of meat, eggs and vegetables) and more snacks if you are very active. Have you tried using my tool here? http://ketodietapp.com/Blog/page/KetoDiet-Buddy It's a keto calculator and will help you get your macros / energy intake right for your activity level.

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Hi Martina, do you think you could do a vegetarian version of this diet plan? That would be awesome!

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Hi Martina (and Phill),
Yes, would you please give some advice on following this KetoDiet for vegetarians? I do eat eggs and occasionally wild salmon for extra protein. Thanks so much. I'm starting the KetoDiet today sans the meats.

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Yes, I have this in my todo list Smile It will either be a new plan similar to this one with vegetarian options or a separate plan for those who don't eat meat. It should be done sometime in June.

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Awesome! Thanks so much.

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Hello Smile
Just wondering if you've been able to create a veg meal plan yet. Thank you!

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Hi Renata, I know I promised a vegetarian meal plan and I can assure you that it is still in my to-do list. I just want to make sure there are enough vegetarian recipes on my blog before I post it Smile I think that will be in 1-2 months (based on what I plan to post next).

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Hi Martina, Any update on the vegetarian plan? Would love this very much as well! Your plans and tips are so helpful, I just really struggle with substituting the meats while staying in the correct range of net carbs. Thanks!

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Thank you so much! Yes, I've got all the recipes I need to create it and it should be on my blog by the end of this month (by the end of June) Smile I'll also make an easy to use ebook so that you won't have to go online to follow this diet plan (and any other from my blog).

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Hi there! Any updates?
I see the 2-week plan here: ketodietapp.com/.../2-week-vegetarian-keto-diet-plan which I'm extremely excited about--the recipes look amazing, thank you!
I was hoping to use this plan however because it was linked in ketodietapp.com/.../Complete-Guide-to-Fat-Fast as a way as a way to get keto-adapted. If the other meal plan also works, then that's great! Thanks. Smile

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Thank you! I hope that you enjoy following the plan - I'll be posting more! Smile

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Martina, Thank you so much for taking the time to respond! Really looking forward to this plan Smile

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this is AWESOME! Finally something that doesn't take time or require special cooking skills. Oh and it's dairy free! Thank you Martina Smile

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Thank you Natasha! Smile

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YA!!! Finally a dairy-free keto menu!!!
Thank you so sooooooooo much!

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Thank you! I figured out this is the best approach for me and many other people may do better without dairy if they want to lose weight. I'm planning to add more weekly plans soon Smile

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Perfect - this is exactly what I'll try from next week. I like that it's so simple to follow - no weird ingredients and quick Smile Thanks!

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Thank you Taylor, simplicity was my priority based on feedback for my previous diet plan Smile

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Just found your site.
First I like to thank you for pic of your meals its shows me I have not eating enough
I take magnesium for my nerves which is great to know of its added benfits.

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I realised some people may not have enough magnesium, especially if they don't eat nuts. My diet includes nuts and my magnesium intake was over 100% RDA but I still take magnesium supplements, as it has improved my sleep. When it comes to the amount of food, I haven't included any snacks but if you add 1-2 snacks, it should be enough Smile

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I find the tips for electrolytes VERY useful! I wouldn't have thought of taking magnesium supplement. I must have been deficient because of the initial headaches and I was so tired every morning. And I also have Hashi's! Keto is the only diet that works for me….so happy! Smile)

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Thank you Samantha, I realised this was what was missing in my previous plan - electrolyte summary.
Weight loss is always difficult if you have thyroid issues but low-carb eating luckily keeps my weight stable. I thought I'd miss cheese and cream during my challenge but everything seems to be easier than I thought Smile I'm actually planning to use less dairy even after this challenge, especially for snacking.

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Thanks for all you've done! I got Ketodiet app 2 weeks ago and love it, I can't imagine doing keto without it! Are you planning to create a plan which will include dairy? Thanks

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Thanks you for your kind words Katie, it's been a crazy year for us and this year won't be different - more features to come! Yes, I have plans for one including dairy, too Smile

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I've lost 2 kilos so far! Thanks for this challenge and your meal plans, it makes things so much easier Smile

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Awesome! Thank you Smile

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You think THAT was tough?  Try it again, only this time, factor in autoimmune protocols!  If you want to kill 2 birds with one stone, factor in a finfish allergy--that one's Hubby's.  For me, do all this AND take out all nuts (including coconut meat) except a handful of macadamias--coconut by-products are OK (milk, cream, oil, but not cream of coconut, or coconut meat).  Oh, and take out all cucumber and broccoli products, because they aggravate my tinnitus.
Then keep your carbs lower than 20 per day, because Hubby is a burgeoning Type 2 diabetic (thanks to his father's side of the family--all of them are diabetic of one type or another).
Now you see what I have to go through.  Needless to say, we use a lot of supplements around here.  It's looking like even the keto diet is going through an individualization just like the Paleo diet is!
Maybe someone needs to write a Keto Code book...

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I'm sorry to hear that, it must be impossible to get all the nutrients without supplements. It would be quite difficult to create a plan like that and it would only be suitable for very few people.

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Wenchypoo you don't need to be disrespectful because YOU have food allergies and cannot follow it! I can't eat nightshades and so what? Try to think before you open your mouth.

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I've been following the first week (apart from some exceptions like cream in my coffee) and it has been great so far. I've lost 6 pounds and my jeans feel a bit looser, maybe a chance to buy a new pair of jeans Smile I can see it will be easier to follow without too much cooking or looking for special ingredients. Going shopping now! Thanks

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I'm so happy to hear that, go get the jeans now! Wink I was trying to use simple ingredients that are easy to find and meals that don't require too much cooking time. I hope I've achieved that Smile

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This looks great. I'm going to try some of your suggestions.

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Thank you Lisa, I was trying to make it easy but still avoid using just foods like "ham and cucumber". Let me know how you're doing! Smile

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