A day-by-day ketogenic meal plan with every breakfast, lunch, and dinner written out, four weekly grocery lists, and five free bonus guides — all delivered as a PDF the moment you purchase.
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The plan is structured as four complete weeks: each week has its own grocery list, and every day within each week has its meals pre-selected and macros pre-calculated. Below is the accordion view of each week — tap to expand.
The ketogenic diet reduces carbohydrates low enough — below around 20–50g of net carbs per day — to trigger the production of ketone bodies in the liver. These ketones replace glucose as the primary fuel for brain and body, a state called nutritional ketosis.
Maintaining ketosis requires accurate daily macro management. The meal calendar in this plan pre-calculates every meal so that following the day keeps you within the right range automatically.
Not medical advice. Consult a licensed healthcare professional before changing your diet.
Below this level the liver shifts from glucose to fat metabolism.
Beta-hydroxybutyrate and acetoacetate replace glucose as cellular fuel.
Every meal in the 30-day calendar is already within the right macro window.
Plain unflavoured gelatin has virtually zero net carbs and is naturally high in glycine. It fits the ketogenic approach without requiring any macro adjustments.
The plan's Grocery-Ready Food List (Bonus 1) includes gelatin as a recommended pantry ingredient. The Keto Dessert Cookbook (Bonus 4) uses it in sugar-free jellies, set mousse, and other zero-carb dessert recipes.
Common keto uses: dissolve in warm bone broth for a glycine-rich drink, use as a gelling agent in sugar-free desserts, or add to fat bombs for texture.
Categorised keto food list — proteins, fats, vegetables, dairy, and pantry staples. Gelatin listed as a recommended keto ingredient.
Quick-reference: keto-compatible vs keto-incompatible foods. Formatted for printing and everyday use.
Replace pasta, bread, rice, and flour with keto alternatives — including gelatin-based options for sugar-free desserts.
Keto-macro dessert recipes — sugar-free jellies, set mousse, and baked goods using unflavoured gelatin.
IF protocols combined with keto — timing schedules, eating window strategies, fasting period guidance.
Health Disclaimer: Digital meal plan for general informational and educational purposes only. Not medical advice. Consult a licensed healthcare professional before starting any new diet.
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✦ 30-Day Keto Plan + 5 Bonuses — $29
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[email protected] · +1-800-356-7947