7-Day Grab & Go Keto/Paleo Diet Plan

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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 January challenge, my net carb 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!

Measuring ketones

Once you reduce your carb intake, your body will start producing ketones - that's a good indication that you are heading in the right direction. Producing ketones means you're oxidising fat in the absence of carbs or excess protein.

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. If you want deplete glycogen in order to enter ketosis faster, 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.

Up Your electrolytes to avoid keto-flu

Remember, if you 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.

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Dairy - eat or avoid?

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.

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.

KetoDiet App - the ultimate low-carb diet app

Tips before you get started

Apart from [tips from the previous week](http://ketodietapp.com/Blog/post/2014/01/10/7-Day-Diet-Plan-(Clean-Eating-Challenge)) (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

7-Day Grab & Go Keto/Paleo Diet Plan

Creamed coconut milk with nuts and berries

  • 1/4 cup blackberries, raspberries or strawberries, fresh or frozen (36g / 1.3 oz)
  • handful almonds (30g / 1 oz)
  • 1/2 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

7-Day Grab & Go Keto/Paleo Diet Plan

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 homemade 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
  • 1/2 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)
  • 1/2 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

7-Day Grab & Go Keto/Paleo Diet Plan

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 1/2 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

  • 1/2 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

7-Day Grab & Go Keto/Paleo Diet Plan

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)
  • 1/4 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

7-Day Grab & Go Keto/Paleo Diet Plan

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

7-Day Grab & Go Keto/Paleo Diet Plan

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), 1/4 cup cherry tomatoes (75g / 2.6 oz). Eat with 1/2 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 homemade 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

7-Day Grab & Go Keto/Paleo Diet Plan

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

7-Day Grab & Go Keto/Paleo Diet Plan

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, 1/2 avocado with pink Himalayan salt (100g / 3.5 oz). Eat with 1/2 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

  • 1/2 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

7-Day Grab & Go Keto/Paleo Diet Plan

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

7-Day Grab & Go Keto/Paleo Diet Plan

Creamed coconut milk with nuts and berries

  • 1/4 cup blackberries, raspberries or strawberries, fresh or frozen (36g / 1.3 oz)
  • handful almonds (30g / 1 oz)
  • 1/2 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 homemade 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

7-Day Grab & Go Keto/Paleo Diet Plan

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

7-Day Grab & Go Keto/Paleo Diet Plan

2 large eggs (any style), 1 thick slice pastured bacon or ham (30g / 1 oz), 1/2 avocado (100g / 3.5 oz), 1 cup braised spinach (150g / 5.5 oz), 1 tbsp ghee, pink Himalayan salt. Eat with 1/2 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 homemade 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](/Blog/post/2013/03/23/Time-for-Coffee-Low-Carb-Cappuccino-(Dairy-free)) or Ultimate Keto Coffee
  • 1 cup bone broth, best homemade
  • 1/2 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 homemade 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: 1/2 cup blackberries - 3.1 g, 1/2 cup raspberries - 3.3 g, 1/2 cup strawberries - 4.1 g or 1/4 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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By Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

Let us know what you think, rate this post!

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Comments (180)

Hi Martina,
I am an active keto app user (an dI love the app and blog, GREAT job! ) I have been on keto for over a month and have only lost 8 lbs. I moderately exercise but don't have time in my schedule for daily work outs. I really want to boost my results so I was looking at your 7 day plan and I would absolutely love to try it, but I am allergic to eggs. Can I pay you to design me an egg free version of your 7 day plan? Or do you have an egg free plan already written that I can purchase?
Thank so much for your help with this.
Sincerely,
Yemaya Camille

Reply

Thank you for buying my app and for your kind words, Yemaya! I'd love to help but I'm currently working on a high-priority update and a cookbook so I am very busy. I suppose the best way would be to use the filtering tool on my blog and search for "egg-free" recipes? KetoDiet Blog: Recipes
I'll keep that in mind and share an egg-free diet plan as soon as I can work on it.

Reply

What are good substitutions for tomatoes, mushrooms, cooked spinach as I can’t stand to eat any of them?  Basically another veggie? Also, I rarely eat fish or seafood, is it best to swap those for chicken or beef?
Thanks

Reply

Hi Donna, that is many substitutions for one diet plan - I'm not sure I can make those changes. It depends on the recipe (substitutions may not work in all of them) and also how this affects the nutrition facts. There are more free diet plans here: ketodietebooks.com/FreeEBooks.aspx

Reply

Hi,
Love all the way from India. I have been wanting to start keto and I did quite a bit of research yet was unsure about meal preparations, confused if I was doing it right.U r the only blogger that's given perfect Cal count and ingredients list with weight in grams. I can't tell u how much I appreciate this blog and feel bless for finding it. Thanks so much. Keep doing this great job.

Reply

Anne, thank you so much for your lovely feedback!

Reply

Hi!
What would you recommend as a suitable substitute for both avocado and asparagus? I can work out substitutes for almost everything else (i plan on doing keto around my family without altering their diet) ie brocolli becomes cauliflower spinach becomes silverbeet etc but I know avocado is different because of the fats in it and I know nothing about asparagus.

Reply

You could use green beans or chard/collard greens instead of asparagus - or broccoli or even cauliflower. It depends what you prefer. Instead of avocado.... It depends on the recipe. If it's added to breakfast, you can use use one more egg or eat a handful of macadamia nuts. For the stuffed avocados, you can try making a salad instead so substitute it with leafy greens and add more healthy fats such as mayonnaise or olive oil. I hope this helps!

Reply

Ok....I clicked on this link and downloaded your material because it said "easy, no cooking" all of these other catchwords that indicated that it was easy. Then you've got me creaming my own coconut milk and making homemade mayonnaise :/

Reply

Hello Tara, I suppose that depends on what you consider too complicated. You don't have to make your own mayonnaise if you can find a healthy alternative (Primal Kitchen Mayo is an option). If I wanted to keep this diet plan just simple, I could have recommend using regular mayo but I wouldn't do that. This is more than just a keto plan and quality ingredients are just as important as the carb count per serving. "Creaming" coconut milk is actually very easy - you simply leave it in the fridge overnight.
Even if you consider all this too complicated, I'm not sure why it's such a big deal anyway. This diet plan is free and does not use "catchwords" to lure anyone into buying anything - you don't have to use or download anything.

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How did I make the cream coconut ?

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Hello, here's a quick guide: How To Cream Coconut Milk I hope this helps!

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This is a great guide but I wouldn't call it minimal cooking. I am looking for ideas for my wife, she leaves the house at 6:30 am and doesn't return til after 10pm most days of the week (work and school). She lives out of a cooler basically and only has access to a hot water tap, and a microwave. We've been doing keto deviled eggs, precooked bacon (I bake it a couple times a week), almonds/sunflower seeds, blackberries, and coffee. If she'll have a fridge that day I'll send a salad of spinach leaves, crumbled bacon, and shredded meat with a bit of ken's light northern italian (1 carb).
We are trying to avoid packaged, processed food like quest bars and jerky is so expensive. If you have any other ideas of truly no-to-low cook meals I'd appreciate it. She's lost over 60 pounds but is losing her mind at the monotony of it. She only restaurants near her are a greasy spoon diner at the school, a starbucks and a pretzel stand... not so helpful for keto.

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I think you would really love a slow cooker. It's perfect for batch cooking and you won't have to cook too often. It saves a ton of time. And then you can make  sides (roasted or steamed vegetables) to go with the slow cooked meat every 2-3 days. For breakfast, you can make a few chia puddings the night before and have them in the fridge for the next 4-5 days: ketodietapp.com/Blog/Filter
Or make some savory muffins/ quiches: Keto Savory Zucchini Muffins or Pesto Egg Muffins or Crustless Keto Breakfast Quiche

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Hi Martina,
I would really like to give this diet a go however i'm scared that if i eat more than 1200 calories a day I will put on weight. I have a very small frame and am short (5 feet) and every 500grams extra looks like 2kgs on me. I wanted to ask if I have 2/3rd of the serving of the meals suggested above would i still loose weight?
Thanks,
Vanessa

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Hi Vanessa, apologies for the delayed response. This diet plan is for moderately active people so you might need to eat fewer calories if you are less active. It's hard to tell like this - you can use our keto calculator to see how much you should be eating: KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet
There are more premium diet plans here: ketodietebooks.com

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Can I replace the coconut cream with real dairy cream? I Am allergic to coconuts.  

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Hi Kathryn, you could try full-fat yogurt or download my free diet plans - two of them include dairy: ketodietebooks.com/FreeEBooks.aspx

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Hi Martina, thanks so much for all the info and attention you put in the materials you offer on your website, I am just starting on keto and this is the best info site I've found! I have the app on my ipad and I was wondering if it is possible to find all the meals in this plan on the app, either as a preset or individual meals. It would be really amazing if it was possible.
thanks!

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Thank you for buying my app, Dani! Most of these meals are just listed in this post. When I created this diet plan, it was in 2014  and I didn't have enough recipes on my blog, so I listed the meals directly in this post. You can create "custom meals" to recreate this diet plan (currently iPad only).
The free diet plans listed here: ketodietebooks.com/ all include meals from my blog and can be added directly to the Planner (via the integrated blog tab). I hope this helps!

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Hi Martina,
I like your blog. I am a diabetic on insulin and haven't found a diet that helps. I am going to try yours. I do need to cut back on calories and protein so I have tweaked your meals a little. Thank you for the meal ideas.
Barb

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Thank you Barb, I hope this plan helps. Make sure you check out my other free diet plans (some are lower in calories): ketodietebooks.com/

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Hi,
You mentioned too much exercise if you have hashimotos can actually increase cortisol levels and make symptoms worse.  How so?  I have hashimotos and am curious. Anything else I should be aware of?
Thanks,
Lindsay

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Hi Lindsay, this post explains more about too much exercise (mainly cardio and HIIT) & cortisol issues: How to Exercise on a Keto Diet

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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?

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Hi Martine, I suggest you contact one of our recommended low-carb experts who can make a custom-fit diet plan for you: Low-Carb Experts

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I am having the same issue. I have been told to follow an AIP, low fodmap diet. I have an intolerance to carbs, sugar and peanuts. I also find that dairy can be hard. I have had a pretty restricted low carb, protein and veggie high diet but have had a ton of water retention and inflammation lately that I am trying to remedy. My doctor recommended some blend of AIP PALEO KETO for the autoimmune things. Can you help tailor a meal plan to this? Any help is appreciated.

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I've added that in my to-do list and will do my best! 😊

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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!

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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.

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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.

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Thank you for your kind words Elaine!

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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!

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Hi Joan, you can try some of my smoothie recipes: ketodietapp.com/Blog/Filter or egg muffins: 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: 90+ Easy 20-Minute Savory Keto Recipes

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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!

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Thank you Jo! You may want to try my new dairy-free coconut kefir recipe: 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/Recommended/Products.aspxFilter (I like Natural Calm).

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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.

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Hi Lara, try our keto calculator - KetoDiet Buddy - Easy Macro Calculator for the Ketogenic Diet - we have fine-tuned it to perfection 😊 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.

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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!

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Thank you so much, I appreciate your kind words!

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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?

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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/Blog/Filter

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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: Ketogenic Diet FAQ: All You Need to Know
and here is a vegetarian diet plan: 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): 2 Week Vegetarian Keto Diet Plan
You can also use the filtering option on my blog to find vegetarian dairy-free meals: KetoDiet Blog: 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 😊 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 😊

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