Every meal for 30 days, four pre-built grocery lists, and five free bonus guides. One PDF download. Everything accounted for before day one.
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The two things that stop most people from sticking to keto are the same every time: not knowing what to cook, and not knowing what to buy. Every component of this plan addresses one of those two things directly.
Three meals per day for 30 days. Each meal lists estimated net carbs, fat, and protein. No tracking app needed — the macros are already done.
One shopping list per week, with quantities pre-calculated for that week's meals. Arrive at the store with the list and buy exactly what you need.
Plain-English guide to keto macros, how to read nutrition labels, and how to adjust the plan's default portions for your caloric needs.
Carbohydrates are the body's preferred fuel source when they are available. Restricting carbohydrate intake below roughly 20–50g of net carbs per day removes that preference. Without sufficient glucose, the liver begins converting fatty acids into ketone bodies — primarily beta-hydroxybutyrate — which the brain and muscles use as an efficient alternative fuel. This metabolic state is called nutritional ketosis.
Sustaining ketosis day to day requires consistent macro management. The 30-day meal calendar pre-calculates every meal so that following the daily schedule keeps you within the target macro range automatically.
Not medical advice. Consult a licensed healthcare professional before starting any new diet.
20–50g net carbs per day is the typical range for maintaining ketosis. The meal calendar is built to keep you within this range without manual counting.
Beta-hydroxybutyrate and acetoacetate are the main ketones produced by the liver from dietary and stored fat when carbohydrate intake is low enough.
Plain unflavoured gelatin has virtually zero net carbs and is naturally rich in glycine. It integrates into a ketogenic diet without affecting macros: dissolve in warm bone broth, use to set sugar-free jellies and mousse, or add to fat bombs for texture.
Included in the Grocery-Ready Food List (Bonus 1) as a recommended pantry staple. The Keto Dessert Cookbook (Bonus 4) includes specific gelatin-based recipes — sugar-free jellies, set mousse, and more.
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. Print-ready for everyday use.
Swap guide replacing pasta, bread, rice, and flour — including gelatin-based options for sugar-free desserts.
Dessert recipes within keto macros — sugar-free jellies, set mousse, and baked goods with unflavoured gelatin.
IF protocols combined with keto — timing approaches, eating window guidance, and fasting strategies.
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