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30 Day Ketogenic Diet Plan

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Hey guys! So I know you’re all looking for something that’s easy to follow and I set out to make something that’s exactly that. A full one month meal plan of the ketogenic diet, the breakdown, the overview, and of course – the meals. Included are all recipes, all breakdowns of final macros, and the daily breakdown of what you should be eating.

If you’re interested in knowing more about the ketogenic diet, check out our Beginners Guide to the Keto Diet. If you’re even MORE interested in the how, why, what, and when of the ketogenic diet please visit the below links:

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Starting a ketogenic diet can be confusing and difficult – don’t make it that way! To compliment this 30 Day Plan, you’ll get an additional 7 Day Meal Plan, a guide to help you calculate macros so you know exactly how much to eat, an in-depth guide to the diet, tips and recipes e-mailed right to your inbox. What are you waiting for?

Tips Before Starting

Some people don’t believe in counting calories on a ketogenic diet, but I am one of the few that does.

For most normal people, the amounts of fats and protein will be enough to naturally keep you satiated and naturally keep you in a calorie deficit. Though, the average American is not always normal. There’s tons of hormone, endocrine, and deficiency problems that we need to take into account.

That said, it doesn’t always allow you to lose weight when you are consuming more than your own body is expending.

“Macros” is a shortened version of macronutrients. These are the “big 3” – fats, proteins, and carbs. You can use a calculator to find out how much or how little of each you need in order to attain your goals. You can find the calculator on the navigation bar of the site!

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A lot of people take their macros as a “set in stone” type of thing. You shouldn’t worry about hitting the mark every single day to the dot. If you’re a few calories over some days, a few calories under on others – it’s fine. Everything will even itself out in the end. It’s all about a long term plan that can work for you, and not the other way around.

I wanted to put it out there that I made this meal plan specifically with women in mind. I took an average of about 150 women and what their macros were. The end result was 1600 calories – broken down into 136g of fat, 74g of protein, and 20g net carbs a day. This is all built around a sedentary lifestyle, like most of us live. If you need to increase or decrease calories, you will need to do that on your own terms.

To increase calories, it’s quite easy – increase the amounts of fat you eat. Olive oil, coconut oil, macadamia nuts, and butter are great ways to increase fats without getting too much of the other stuff in the way. Drizzle it on salads, slather it on vegetables, snack on it, do what you need to do to make it work in your favor!

To decrease calories, you will have to think about what you need. Most likely, you will need less protein as well. So, keep in mind the portions of sizes of meals. Decrease them as you need to, or see fit.

Last, but certainly not least, is sticking to the diet! Ketosis is a process that happens in your body. You can’t just have “that one” cheat meal. If you do, it can hamper progress for up to a week before your body is back in ketosis and normally functioning again.

You want to keep your cheats to none. Be prepared, make sure you’re eating what you need to be satiated (“full”), and make sure you’re satisfied with what you’re eating. If you have to force yourself to eat something, it will never work out in the end. This is just a guideline on how you can eat on a ketogenic diet, so you’re very welcome to change up what kind of foods you eat!

Meal Plan Introduction

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I tried to scale the recipes as best as I could in this meal plan, but not every recipe will be scaled, and some recipes will give leftovers. Make sure you look a few days ahead in the meal plan, as some leftovers are used. Freeze things if you have too much leftovers. You can always re-use this food later on!

Some of the food, for example the Not Your Caveman’s Chili, is used in the first week and then again in the last week. You could use the same batch you cook in the first, which not only saves you energy and time, but also saves money. Just freeze it and bring it out to defrost as needed.

I initially intended to keep the net carb count around 20 a day, but it ended up working out even better than that. The 28 day average for the net carbs is 11.2g Net Carbs per day. The total carbs, on average, is 19.6g per day. Even if you’re not counting net carbs, this would be a great way to quickly get yourself into ketosis.

Although I wanted to get as close to the macros as I could, I was off by a little bit. The 28 day average across all days comes out to 1597 Calories – broken down into 136g Fats, 19.6g Carbs, 8.4g Fiber, 11.2g Net Carbs, and 74.9g Protein.

I get many questions about intermittent fasting, the health benefits, the weight loss benefits, and the like. People normally use intermittent fasting for both the energy and mental clarity it can offer. But it’s not just good for that. It can offer breakthroughs of plateaus and even benefits in nutrient uptake in exercise. We go more in depth to intermittent fasting in Week 3 and 4, so keep your eyes peeled!

Now, Week 1′s shopping list is going to be long. I have to make the assumption you have nothing in your house. Many of the items are common items that most people will have already. These are all staples in my everyday cooking for keto, and should be considered an investment for your health. Once you have all of the items from week 1, there won’t be too much else to buy.

As you move on to Week 2 and beyond, take a look ahead. Some of the items you bought in Week 1 will need to be restocked. Whether it’s beef, chicken, or some kind of vegetables. In fact, you’ll be going through a lot of spinach on this meal plan – so make sure you keep your pantry restocked!

The last thing I suggest doing is buying the speciality items prior to needing them. Normally some of these items you can only find online, and by the time you need them, you’ll actually have them. There are no speciality items used in Week 1 for that reason. Make sure you order what you need and have it by the time you need it.

Here are some of the order links for the products that I use regularly (and in the meal plan). If you would be so kind to order from these links, I earn a small commission for each sale that happens. I’d really appreciate any support you could offer!

Get the 30 Day Ketogenic Diet Plan

Since this is my full-time job, donations really help me keep afloat and allow me to post as much to the website as I do. While I do really appreciate any donation you want to give, you can enter $0 in the amount given to download it for free! I’ve added in $5 as the suggested price. I think that’s a very fair price considering other websites are charging in the hundreds of dollars and I’ve seen what they are like on the inside.

I have put a lot of work into this and revised it many times, but if you want it for $5 or $10 or $0, feel free to put whatever you want in the amount - I have no hard feelings! You can always download it for free and if you agree that the quality is worth paying for, come back and give a small donation to help me keep doing what I’m doing.

30DayPlanGet

* You will receive the PDF and Kindle digital files.

Week 1 & What to Expect

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Our main goal here is to stay pretty simple at first. In my eyes, simplicity is key for someone that is just starting out on a low carb diet. You don’t want it to be a difficult transition (kitchen-wise), because it will be hard to just get rid of your cravings.

Leftovers will be another thing we will take into consideration. Not only is it easier on you, but why put yourself through the hassle to cook the same food more than once? Breakfast is something I normally do leftover style, where I don’t have to worry about it in the morning and I certainly don’t have to stress about it. Grab some food out the fridge, pre-made for me, and head out the door. It doesn’t get much easier than that, does it?

The first signs of ketosis are known as the “keto flu” where headaches, brain fogginess, fatigue, and the like can really rile your body up. Make sure that you’re drinking plenty of waterand eating plenty of salt. The ketogenic diet is a natural diuretic and you’ll be peeing more than normal. Take into account that you’re peeing out electrolytes, and you can guess that you’ll be having a thumping headache in no time. Keeping your salt intake and water intake high enough is very important, allowing your body to re-hydrate and re-supply your electrolytes. Doing this will help with the headaches, if not get rid of them completely.

If you need to, drink water with a sprinkling of salt in it. Just keep drinking water (I recommend 4 liters a day), and keep eating salt. It will help, trust me. If you’re worried about high blood pressure and salt, don’t be! Recent studies show that the sodium intake and blood pressure are not as correlated as we so once believed.

Breakfast.

For breakfast, you want to do something that’s quick, easy, tasty, and of course – gives you leftovers. I suggest starting day 1 on a weekend. This way, you can make something that will last you for the entire week. The first week is all about simplicity. Nobody wants to be making breakfast before work, and we’re not going to be doing that either!

Lunch.

We’re also going to keep it simple here. Most of the time, it’ll be salad and meat, slathered in high fat dressings and calling it a day. We don’t want to get too rowdy here. You can use leftover meat from previous nights or use easy accessible canned chicken/fish. If you do use canned meats, try to read the labels and get the one that uses the least (or no) additives!

Dinner.

Dinner will be a combination of leafy greens (normally broccoli and spinach) with some meat. Again, we’ll be going high on the fat and moderate on the protein.

P.S. No dessert for the first 2 weeks.

Week 2 & What to Expect

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Wow, week 1 is over. I hope you’re still doing well on the diet and have found it pretty easy breezy to keep on track with everything!

This week we’re going to be keeping it simple for breakfast again. We’re going to introduce bulletproof coffee. It’s a mixture of coconut oil, butter, and heavy cream in your coffee. If this repulses you – and I know some of you are saying “WHAT?” – just put some trust in me!

This concoction is not as strange as it sounds. Butter, after all, is made out of cream. So when you blend the oil, butter, and cream together it just adds a decadent richness to your coffee that I am quite sure you’ll really like!

Breakfast.

For breakfast, we are going to change it up a bit. Here’s where we introduce bulletproof coffee. Now, don’t get me wrong – I know some of you won’t like it. If you’re not a fan of coffee, then try it with tea. If you’re not a fan of the taste (which is very rare), then try making a mixture of the ingredients by themselves and eating it like that. So, why bulletproof coffee?

  • Fat Loss. Plain and simple, the consumption of medium-chain triglycerides (MCT) has been shown to lead to greater losses in adipose tissue (fat tissue), in both animals and humans.
  • Fats! Do I even need to explain this one? Eating fat has been shown to lead to greater amounts of energy, more efficient energy usage, and more effective weight loss. Not to mention, it’s the main component of this diet.
  • More Energy. Studies have shown that the rapid rate of oxidation in MCFAs (Medium Chain Fatty Acids) leads to an increase in energy expenditure. Primarily, MCFAs are converted into ketones (our best friends), are absorbed differently in the body compared to regular oils, and give us more overall energy.

Feel free to add sweetener and spices to this if you’re not the biggest fan of the taste. Cinnamon, stevia, vanilla extract. Whatever you’d like to make it great tasting. You can even switch up the taste each and every day so you don’t get bored!

If this is your first time drinking bulletproof coffee, I suggest taking 1-2 hours or so to drink it down. Normally when people have a large exposure to coconut oil and they’re not used to it, it can make them go to the bathroom quite often. Make sure you build a tolerance to coconut oil before drinking it within a 20 minute time frame.

Lunch.

We’re still keeping simple here. We can incorporate more meat from the previous night of cooking into each lunch we do. Green vegetables and high fat dressings (or vinaigrettes) are key. Making sure to balance out the fats with the amounts of protein is very important.

Dinner.

Dinner, again, will be pretty simplistic. Meats, vegetables, high fat dressings are the center of our life. Maybe even a slathering of butter on our vegetables since we’re getting friskier. Don’t over think things in the first 2 weeks; simple is success.

P.S. No dessert for this week either, but we’ll be delving into that next week!

Week 3 & What to Expect

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This week we’re introducing a slight fast. We’re going to get full on fats in the morning and fast all the way until dinner time. Not only are there a myriad of health benefits to this, it’s also easier on our eating schedule (and cooking schedule). I suggest eating (rather, drinking) your breakfast at 7am and then eating dinner at 7pm. Keeping 12 hours between your 2 meals. This will help put your body into a fasted state.

In a fasting state, our bodies can break down extra fat that’s stored for the energy it needs. When we’re in ketosis, our body already mimics a fasting state, being that we have little to no glucose in our bloodstream, so we use the fats in our bodies as energy.

Intermittent fasting is using the same reasoning – instead of using the fats we are eating to gain energy, we are using our stored fat. That being said, you might think it’s great – you can just fast and lose more weight. You have to take into account that later on, you will need to eat extra fat in order to keep out of a starvation mode state.

There are a number of benefits shown that come from intermittent fasting. Some of these include blood lipid levels, longevity, and the much needed mental clarity.

If you find that you can’t do a fast, then no big deal. Go back to week 1 and experiment as you see fit. You can eat what you want as long as it fits into your macros.

This is where things start to get more fun – less to worry about, more deliciousness to cook!

Breakfast.

We’re going full on fats with breakfast, just like we did last week. This time we’ll double the amount of bulletproof coffee (or tea) we drink, meaning we double the amount of coconut oil, butter, and heavy cream. It should come to quite a lot of calories, and should definitely keep us full all the way to dinner. Remember to continue drinking water like a fiend to make sure you’re staying hydrated.

Lunch.

No lunch, oh no! Don’t worry – the fats from the morning should keep you feeling energized and full all the way through lunch. Normally people start hitting a wall at first at around 2pm, so make sure you have plenty of water to drink, drink, and drink.

Dinner.

Well, dinner is staying the same. Meats, vegetables, and fats are almost always going to be the dinnertime norm. But don’t worry – we’ll mix in some bread-y type things!

And guess what, we get to eat dessert this week! Woo! We’ll be creating some low carb and great tasting treats that will reward you ever so much for doing the fasting. Sweets, treats, and losing weight – lucky us, right?

Week 4 & What to Expect

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This week we’re getting stricter with our fasting. We had a full week of intermittent fasting and now we’re going to skip breakfast and lunch. Water is our BEST friend here! Don’t forget that you can drink coffee, tea, flavored water, and the like to get your liquids in. Keep drinking to make sure you’re not thinking about your stomach. It MIGHT start growling, just ignore it – your body will adjust with time.

Now, if you’re the kind of person that can’t fast then you can go back and follow week 2 again. That’s no big deal. Though fasting does take some time for the body to get used to, so I suggest putting your best efforts into it. Not only are the health benefits fantastic, the self-control that you gain from doing so is really a great thing.

This is by far my favorite week because it most closely resembles how I eat on a daily basis. I normally set a window of 6 hours for myself to eat in. From waking up until 5pm, I fast. After that, I am open to eating until 11pm. This is where the real fun begins. Eating copious amounts of food and being full all the way through the next day.

You get to start experimenting more with dessert and dinner. You get to snack as you please inside your window and best of all – you get to eat that protein laden chicken that you’ve been missing so much of!

Breakfast.

We’re fasting! Black coffee if you’re a caffeine addict like me. Tea, if you are not into the coffee so much. Tea can add great health benefits like coffee also. Some of the great benefits of green tea are:

  • Polyphenols – These function as antioxidants in your body. The most powerful antioxidant in green tea is Epigallocatechin gallate (EGCG), which has shown to be effective against fatigue.
  • Improved Brain Function – Not only does green tea contain caffeine, it also contains L-theanine, which is an amino acid. L-theanine increases your GABA activity, which improves anxiety, dopamine, and alpha waves.
  • Increased Metabolic Rate – Green tea has been shown to improve your metabolic rate. In combination with the caffeine, this can lead up to 15% increased fat oxidization.

Lunch.

Water, water, and then some more water. You don’t get to eat lunch and you don’t get to eat breakfast. So make sure you keep yourself VERY hydrated. It’s imperative here that you do a good job with your hydration. Remember – I recommend 4 liters a day.

Dinner.

Lots and lots of food with dessert to cover the bases! Dinner is a fantastic time for me. I suggest breaking your fast with a small snack, then after 30-45 minutes eat to your hearts content. Normally I need 2 meals to get to my macros, and I think you’ll need to do the same.

Week 5

This is where we have to depart! Sorry to say but you’re on your own. You should have plenty of leftovers that are frozen, ready, and waiting! I know a lot of you out there have trouble with timing and are busy people – so making sure that some nights you make extras to freeze is important. All those leftovers you have in the freezer? Use them up! Create your own meal plan, at first using this as a guide, and then completely doing it yourself. Once you get the hang of it, it’ll be a sinch – I promise you :)

Get the 30 Day Ketogenic Diet Plan

Since this is my full-time job, donations really help me keep afloat and allow me to post as much to the website as I do. While I do really appreciate any donation you want to give, you can enter $0 in the amount given to download it for free! I’ve added in $5 as the suggested price. I think that’s a very fair price considering other websites are charging in the hundreds of dollars and I’ve seen what they are like on the inside.

I have put a lot of work into this and revised it many times, but if you want it for $5 or $10 or $0, feel free to put whatever you want in the amount - I have no hard feelings! You can always download it for free and if you agree that the quality is worth paying for, come back and give a small donation to help me keep doing what I’m doing.

30DayPlanGet

* You will receive the PDF and Kindle digital files.

Create Your Own Keto Diet Plan!

You can use my plan as a guideline to help you create something that fits into your life and schedule. Keep in mind that hitting your daily macros is the most important thing when it comes to dieting.

Keep in mind that should usually never go above a 15% calorie deficit (to lose weight) or surplus (to gain muscle).

Make Your Own Keto Diet Plan

    • Craig

      Vicki,

      I’m super grateful you donated for it! It’s free to download, so if you did not get the download link the first time around, just download it a second time and enter $0 as the price :)

      • Jessica

        Hi Craig,
        I am starting your 30 day plan and it looks like the calculations aren’t adding up. It looks like they are 1501 not 1601, is that right or am I missing something?

        Thanks!
        Jess

    • rose

      i’m thinking of donating for you 30 day plan but i was wondering if it would be worth it for me because i do not eat red meat or pork, (just chicken and fish). In addition I wanted to do carb up 1-2 days a week. I’m not look to lose weight just a few % of body fat. What do you think?

      • Craig

        Hey Rose and sorry for the late reply. My meal plan does include red meat and pork, and these 2 meats are staples for me on keto. You can download the meal plan for free if you’d like to by entering $0 to download it. I do not suggest carbing up every week, especially if you are planning to use keto in the long term – you would just need to eat at maintenance calories to maintain your weight.

  1. Della

    I just donated for the PDF version too! Looking forward to getting started!! Thank you for all your work, I really appreciate it!! are the same recipes in your book?

    Della

    • Craig

      Thank you so much Della! The recipes in the meal plan are just regular recipes from the website here. The recipes in the cookbook are not on the website, so they are completely different. Looking forward to you starting! I think you’ll find keto to be as awesome as I do :)

  2. Kate

    Hi Craig,
    Do you have a paypal donate link? Just lost my job so I’m not using credit cards but I do have some change in my paypal account.

    • Craig

      Kate, if you’re on a tight budget I’d rather you keep everything for yourself, seriously. I have a second job that allows me to throw some extra at the site – but I’d rather not but you in a tight spot just to donate. You can download the meal plan for free if you type in $0 as the amount to give :)

      If you really do want to donate (and I really appreciate it) there is a donate button in the side bar on the website (if you’re on your phone/tablet it might be at the bottom). Thanks a bunch for showing your support!

      • Kate

        Just saw the paypal link after I typed my comment and felt rather dumb, should have looked first. I made a small donation, not only for the book but I often use the recipes on the site. Thanks for your time and effort in keeping it going.

        • Craig

          I saw – thanks so much! I’ll definitely keep going with this, I love the cooking aspect (always something new every day). Hope you keep coming back to enjoy more :)

  3. Chris J

    Thank you so much for this great resource, Craig. Loved the stew.

    I think the only way you could make it easier is if you added amount/quanity info to the shopping list. Going back between it, my current day, and the recipe is quite cumbersome with the pdf on a mac.

    • Craig

      I agree Chris. This one is more of a free-preview of what the meal plans will look like in the future. Of course, the ones that I release in the future will have all the bells and whistles (proper formatting, proper amounts on shopping lists, a bit more organization per week, things like that). Thanks for the feedback!

  4. Norma Edwards

    Dumb question; I have a Kindle reader on my Toshiba tablet – which version should I download? Thanks in advance!

    • Craig

      Norma, you can download the Kindle Version (but make sure you download the “Send to Kindle” program). You can use that program to send the file to your kindle app on your Toshiba tablet :)

      If you have any questions feel free to e-mail me!

  5. Gabrielle

    Hi I’m not very good with computers and stuff….. I bought the cookbook yesterday and not sue how to get it to my kindle and I also downloaded 30 days and can’t seem to find it on my kindle either. Sorry I’m sure this is so simple but I’ve been trying for 30 already,lol :)

    • Craig

      Gabrielle,

      Thanks for buying the cookbook! Here’s some instructions on how to get it onto your kindle:

      Step 1. Download the e-book to your laptop (or desktop).
      Step 2. Download Send to Kindle Program ( http://www.amazon.com/gp/sendtokindle ) to your laptop (or desktop).
      Step 3. Install Sent to Kindle Program on your laptop (or desktop).
      Step 4. Right click the e-book that you downloaded and select “Send to Kindle”. (See picture)
      Step 5. Add check marks next to which device you want to send it to and click Send at the bottom.

      If you have any questions or run into a problem just let me know and I’ll try to clarify further!
      Picture of Send to Kindle

          • Gabrielle

            Thanks again! I got it on my kindle:) one happy girl here.
            The time you take to help all of us is GREATLY APPRECIATED!! If you ever have any doubt about what you are doing here, don’t because look at all the good that is created because of you, your knowledge, your dedication to answers our many repeated questions, your recipes! You are helping SO many of us find the way to health and opening our ears eyes and mouths….ha ha had throw that in there! You make it easy for us and thank you, thank you, thank you!!!

  6. DivaVeda

    Just happened upon your site, I wish I could donate for the info, because I know it will be very helpful for I plan to use it, unfortunately I cannot at this time. I will definitely keep you posted of my progress and I plan to donate in the very near future. Thanks soo much for your love and kindness.

  7. Monica

    I am a type 2 diabetic. Would fasting work for me? I wonder what that would do to my blood sugars. Any ideas, usually I have to eat to keep my liver from dumping sugar into my system.

  8. David

    Starting week 3 when intermittent fasting is introduced, you said to eat your breakfast instead of drinking it yet you recommend Bulletproof coffee? Can you explain?

    • Craig

      David, it may just be the wording that’s confusing you. I say “I suggest eating (rather, drinking)” – try saying it out loud. That’s just how I write, but it may be (for you) a badly worded way of saying “I suggest drinking”. Hope that helps!

  9. susan

    Just a quick tip… I did not have an immersion blender, so I stuck a wire whisk in my cup and put my hands together at the top and rubbed back and fourth like starting a fire. A couple of seconds and I had a beautiful cup of creamy whipped bullet proof. Awesome! Thank you for your recipes.

  10. Gina

    I will be buying your cook book (:

    The keto recipes help me in the gym, and manage my boyfriend’s migraines. Thank you !!!

    (PS do you frequent ketogains at all on /r/?)

    • Craig

      Barbie,

      I’m not sure what you mean. Do you mind explaining? If your question is regarding the 7 day plan, I’d appreciate if you posted on that post. This post is for the 30 day meal plan. :)

    • Craig

      Wendy, you can download this for free if you put $0 in the “amount to give” :) You can donate to the website via paypal if you’d like (and THANK YOU if you do!). There is a donate button in the side bar on the website, near the top (top right).

      Hope that helps Wendy!

  11. shannon osaile

    It want let me do the macros. I’m 140lbs. Around 35 percent body fat visual and walk around 1 to 2 hours a week. Can you help me figure this out pleaze . Thank you.

  12. bruce

    Hi
    I just purchased your e cook book
    Is this the same as the 30 day plan?
    If not can my purchase go towards the 30 day plan?
    Thanks
    Bruce

    • Craig

      Bruce,

      The cookbook is just a cookbook, it’s quite a number of recipes (that are not on the website) that will help you with your ketogenic journey. The meal plan uses recipes that are already on the site. They are 2 different things. If you’d like to get the meal plan for free, just enter “0″ when it asks for what amount of money to give!

      Thanks for purchasing the cookbook, I really appreciate it!

  13. georgia leming

    I was just wondering what you would suggest, as a replacement, for someone who doesn’t consume any dairy. Would the vegan butter; it’s non-dairy, gluten and soy free work just as well? Also, do you recommend buying the keto testing strips and if so, which ones? Thanks for the recipes and your help!

    • Craig

      Georgia, you could use ghee or lard or tallow as a replacement for butter. You can also find other ways to get fats in such as avocado, oils, and the like.

      You shouldn’t need to buy the test strips to be honest, they’re quite expensive – just track what you eat and stay strict and you will be fine :)

  14. Kelly

    Do you have any advice on how to get through the keto/low-carb period-it’s awful. I’ve tried going low-carb in the past and while my hunger levels decrease, I often feel queasy but kinda hungry at the same time. I’m a serious carb addict (and it shows!) :(

  15. Nina

    Hi Craig,

    Thanks for the wonderful information. I’m starting tomorrow. Wish me luck. I do hope I can stick with it and achieve my goal.

  16. Susan

    Hi,

    I just bought your 30 day meal plan Kindle version, but I don’t understand how to get it onto my Kindle. I probably have most of the ingedients as I cook many of Maria Emmerich’s, but need a day to day plan so I don’t need to “think” about it too much. Thanks

      • Susan

        Hi Craig,

        No luck with the Kindle transfer. I’m no techie but my husband tried as well and still no luck. Can you send to my email some other version? Thanks.

        • Craig

          Susan, you can download the PDF version by putting in $0 in the “amount to give” and then you will be able to use the PDF version just fine. The “Send to Kindle” program from Amazon has a large set of tutorials on the website so if you want to give a brief 10 minute read over them it may help you get this onto your kindle.

  17. Cameron

    Hi, I’m very keen to get started on a keto lifestyle, but am allergic to eggs and nuts. Are there any good substitutes?

    Kudos on an amazing site/product!

    • Craig

      Cameron,

      You don’t -have- to eat eggs and nuts on this diet, it just makes things a lot easier. You can find your fats in other ways like oils, sauces, and fatty meats. Hope that helps – and thanks!

  18. Susan

    Hi again,

    The problem must have been with Amazon. I gave it another try and it went right through this time. Apparently The Send to Kindle wasn’t installing the way it should before, but went right through this time. Thanks for all of your patience. Now I need to get reading.

  19. Cathy

    I must have missed it somewhere – after week 4 do I continue to skip breakfast and lunch? My impression is I should begin to eat them again while staying in the diet. Thank you for your hard work and excellent information.

    • Craig

      Cathy,

      The introduction of the fasting is just for those purposes – to see if it works for you. Personally I find that people get a lot of success with fasting because they stop that “snacking” attitude. But if it’s something that isn’t easy for you (or convenient, which is the most important) then go back to eating regularly or how you used to in week 1 and 2 :)

      • Moe

        Ahhh, this is exactly the same question I had. Soooo, this is not meant to be a cyclic 30 day but more of a “build you up to week 4 guide” so that you may carry that on as your norm right? I’m in a position where I typically eat breakfast, very often end up skipping lunch because of my work load and often don’t end up eating dinner till about 9pm anyway so I think that I could easily get accustomed to this only needing to tweak the types of foods I’m ingesting. That sound about right? Thanks in advance for all the great info!

        • Craig

          Yes, it does Moe. This is more of a guideline – if you want to incorporate different eating habits into it, or change your eating habits to conform to it, then that’s up to you. I mainly added fasting in to show people how it works and what to do to build up to it. You can continue fasting, or you can continue eating 3-5 meals a day. Pretty much whatever you feel comfortable with.

          Hope that helps!

  20. Donna

    Thanks so much for this , I am a diabetic and have been told this will be great, I am on a fixed income but will be getting your cookbook asap, again thank you so much

  21. Dee

    Just happened onto your site and am excited to get started. Do you have ‘success stories’ on here? That would be wonderful.

    • Craig

      Dee, you can check inside the “Health and Fitness” section for success stories. There’s not too many on here because not many people are willing to post their photos online. I have asked my facebook group of almost 8,000 people and only a few would share. Sorry there’s not more!

  22. Monica

    Excited to get started! Ive tried several recipes from your site and all have been winners! Question…can I sub bulletproof coffee for week 1 instead of the meals listed? I’d rather drink my breakfast, it’s just easier.

    • Craig

      Thank you Monica! Of course you can. This is just an idea/outline of what you could eat – feel free to change it to suit you better :)

      • Monica

        Thank you for the quick reply. I love the almond crusted quiche. I’ve got to figure out where to plug that in ;-). Love this site!

        • Craig

          Sorry for the late reply, I must have missed this one! You can plug them into MFP (MyFitnessPal) or Fatsecret. Those are 2 biggest apps used for tracking. Thanks for giving feedback!

  23. Elaina

    My friend is doing keto/IF & tracked her blood sugars with the diabetic machine. Do u suggest buying one of those?

  24. Clare

    Hi Craig, I’m just about to hit download on the meal plan and the cookbook but first would like to ask your opinion re eggs! Eggs and I are not good friends! I can have a small amount when mixed through as an ingredient but unable to eat them straight or in larger quantities in recipes. Am I going to survive on a keto diet with such a low tolerance for eggs? Thanks!

    • Craig

      Clare,

      Is it because of the taste or do you actually have an allergy? Either way, you can find things to sub out for eggs (flax seed + water can make a faux egg, baking powder can be used instead of eggs, or a combination of different things). You’ll be able to survive without eggs – most of the eggs I use are just mixed into stuff. In the meal plan, there are eggs for breakfast, but you can replace that with an avocado or something of the sort :)

  25. Clare

    Thanks so much for your reply! I get quite ill when I eat anything with eggs in larger amounts (frittata, zucchini fritters, egg pasta/noodles, etc) but if its just one or two mixed through say a cake mix, then all is usually ok…so maybe an allergy or maybe just an intolerance !
    I’ll defrinitelly check out your suggestions for egg substitutes …and avocado and I are best of friends :D

    Thanks again, Craig … I am now proceeding with purchasing the meal-plan and the cookbook :) Is it ok to download the plan twice, one for my PC and one for my tablet? (of course, I’ll donate for both …hopefully Aussie dollars are still worth something over there ;)

    • Craig

      Clare, a lot of people report problems when they download straight to their tablet so I suggest just downloading it to your desktop first and then transferring it (through USB/iTunes if you have iPad/Send to Kindle program for Kindle). If you have questions feel free to let me know! I’m usually around :)

  26. Bobbie

    Hi Craig!

    I’m 2 1/2 years out from RNY gastric bypass surgery. I’m going very well, and have been below goal weight for 11/2 years, maintaining effortlessly. My issue is that now I’ve become much more active, resistance/muscle building training with a trainer and “greenway” biking. I hit the wall on the bike within 15 minutes after a 10 mile ride. Because of the surgery, I eat low carb and as clean as possible. Do you have any recommendations for me? I absorb about 1/2 of what I eat, including the supplements I take.

    • Craig

      Bobbie, congrats on your weight loss! It’s hard to me to give good feedback based on people with RNY Gastric Bypass. How low carb are you eating, and are you maintaining ketosis? Normally if you’re just low carb and don’t become fat adapted, you will hit performance walls. If you’re in ketosis and become fat adapted, this will help with performance issues especially in endurance training. Normally it takes around 4-6 weeks for this to happen. If you could give some more information, I’ll try to shed some more light :)

  27. Cosmo

    I need help. Ive been trying this for about two weeks and I don’t see a loss . There is something I am doing wrong, something I am not eating the right way. Can you please help me figure it out?? I dont eat steak and pork or beef. Mainly only chicken and fish and eggs.

    • Craig

      Cosmo,

      Judging by what you are saying, your protein ratios might be high to the fat ratios. Excess protein can be turned into glucose through a process called gluconeogenesis, and that will not help you out on this diet. Do you track your food? If not, then start. You need to keep a high fat diet and a moderate to low protein diet. All while keeping an eye on your carb intake.

      I highly suggest reading through the website to fully understand the diet, using the keto calculator to figure your macros (how much fat/protein/carbs you should eat), and tracking your food for at least 2-3 weeks to make sure you are doing it correctly.

  28. Brittany

    Good morning, Craig! A good girlfriend and I are going to begin this 30 day plan after a couple of weeks of floundering with excess cheese and nuts while trying to achieve ketosis. I really appreciate the time and effort you’ve put into compiling this book!
    My question is, on week 1′s shopping list, which type of chicken sausage would you recommend? I live in San Francisco, so I have access to many health food stores. Also, under the sauces list, do you mean red wine vinegar or red wine the delicious beverage?
    Thank you for everything you do!

    • Craig

      Brittany,

      Pretty much any chicken sausage with cheddar and bacon inside it will do. If you can’t find that, then you could just add the bacon and cheddar yourself according to macros (over the top of the dish). There’s a few ingredients I left out on the first weeks shopping list, so I apologize about that – but I am going to be updating the plan soon to correct anything I left out, or anything that can be misinterpreted. Glad you enjoy it and thanks for the positive feedback!

  29. Monty

    Hey Craig, just a quick question. I have 18% body fat, and I want to reduce this amount to 13%. For how long should I do this diet for? and are their any negative side effects that I should watch out for? Thank you

    • Craig

      Monty,

      I can’t really tell you how long it will take you to lose 5% body fat. Weight loss is totally different for different people. Making sure you drink enough water is important because it can lead to some negative side effects, but other than that all I think you’ll have it positive side effects. Make sure you read through some of the other information on the site to get an understanding of everything before you start, though.

  30. Kim Jones

    Hi, I tried to buy cooking by the ruled book via your buy now button but it just keep scrolling back to the top of the page, I then went on Amazon to get it but they only have a kindle version, I like to hold cookbooks and look at the recipes on paper!! Do you have a paper or hard back version on cooking by the ruled book or is it just kindle??
    I’m in England!
    I love your site, came across it on google after starting the diet today and you’ve made everything clearer!! I was basically cutting out carbs and sugar!!
    Kim x

    • Craig

      Hey Kim,

      I’m happy that you’ve learned a lot from the website – that gives me a smile :)

      Right now (and for the foreseeable future), I only sell digital copies of the book. The hard copy is too expensive for my to justify printing a lot of copies out (since not too many sell), so I just can’t afford to do it. The only thing I can recommend is to print it out via your computer, but the first cookbook is some 500 pages long. I will soon be working on it to get everything into a more print friendly version.

      Hope that helps!
      Craig

  31. Joyce

    Hi Craig,

    I downloaded your 30 day meal plan. I was just wondering – this plan makes you eat keto every day for 3 weeks. would this be considered TKD/SKD or CKD? If my goal is to lose fat, will following this meal plan be appropriate or should I follow the meal plan for weekdays and carb up to follow the CKD?

    Thanks,

    Joyce

    • Craig

      Joyce,

      This plan follows SKD. I don’t think carbs are necessary (even with working out) in most cases. If you need to lose fat, then I don’t suggest doing CKD – become fat adapted and stick with SKD.

  32. Joyce

    Hi Craig,

    Thanks for your fast response! I will stick to a SKD diet in that case. However, I was just wondering – is it still possible to drink alcohol on the weekends while following the 3 week plan? I know alcohol should be restricted, but it’s hard to completely cut myself from the social life. (I just started the keto diet for 2 weeks)

    • Craig

      Joyce,

      You can do this, but make sure you calculate it into your macros. Try to keep the alcohol limited because it will be burnt up before anything else you put into your body.

  33. Karen

    Hi Craig,
    Just found out about your Keto diet from a Nurse Practitioner! This is hard to believe but we still have dial-up connection to the internet (no high-speed available in our little pocket of our town)!!!! So to download anything takes hours if not days!!! Is there any other way to get the the 30 day diet plan? My husband suffered a stroke back in October and we are trying to get his body back to a good health state. He’s lost 50 pounds already just by my cutting out sugar & carbs! I am interested in your diet because it will give us a better guideline. Thank you so much for whatever you could do for us! Karen.

    • Craig

      Sorry to hear Karen, I hope he’s doing better now! I don’t have any other way you can download the 30 day plan. It’s a relatively small file, so even on dial up it should take around 30 minutes or less. On my internet it would take about 5 seconds to download, so I am sure on dial up it’s still quite possible to get within 1 hours timeframe. If it’s for the health of you and your husband, I don’t think that would even compare to wait time in a hospital room ;)

      • Karen

        Hi Craig, thanks for responding….knowing that the diet plan is a small file, I’ll give it a try. We are going to hear the Nurse Practitioner speak tonight and we are super excited! Thank you for all of your help and encouragement.

  34. Nancy

    Hi Craig,

    First I have to say a big thank you for not only this 30 day Keto diet but also for all the great info that you continually share! It makes doing this so much easier and pleasant! It is nice to see others going through and doing what I am. I started keto just a week ago, but have been a clean eater no carb/ no sugar for quite some time. I was looking through the 30 days and was wondering if it is ok to start on week 2? Week one is kinda what I have been doing already. Also I see that you use spinach A LOT and although I quite like it, it does not like me! It is a goitrogen food that my stomach can not take unless it is cooked/steamed. In the salads is there something else that I can replace it with? Like mixed greens or other lettuce? Thanks for your time! Keep up the amazing work! Nancy

    • Craig

      Yeah, you can replace spinach with whatever you’d like. It’s more of a filler food to help you feel like you’re eating a substantial quantity because fats often is small quantity. You can start wherever you want – this is just a guideline for people, especially new. So I think you’ve done great so far! Thanks for all the kind words and feedback :)

  35. Nancy

    Hey Craig,
    Just one more question,
    I live in Canada and it is hard yo find grassfed butter. Can I substitute it for organic butter or regular butter??
    Thanks Nancy

  36. Totally Motivated

    I downloaded your plan today and am excited to get started. I’ve struggled for two years to lose weight after having two babies back to back. I workout for 2 hours a day 4x a week and tried the Paleo diet for a couple months here and there. My husband has been successful but not myself. I really like that your recipes are simple, minimal ingredients and foods I would actually eat. I’m building up the courage to take 360 degree before photos. My only goal right now is to be a better version of myself in 30 days. If I am, I will definitely be purchasing your cookbook. Thanks for all your hard work and sharing your knowledge. Wish me luck!!

    • Craig

      You should definitely take before photos so you can compare them in 30 days. Some people don’t always lose pounds, but do lose inches and it’s noticeable in pictures. Good luck with your journey and thanks for the kind words!

  37. Asia

    Craig…

    I’ve been having some minor health issues and been trying to learn how to eat a more keto inspired diet. Your site has been a huge help. I haven’t been dropping any weight, so far, and I *really* need to, so I downloaded your 30 day plan. The amazon/kindle option flaked out on me, unfortunately. I don’t know if you have any way to tell, but I hope you got the donation. I went ahead and snagged the pdf version and hope to get started tomorrow. Thanks for all you do. Truly appreciate it!

    • Craig

      Asia, thanks for the donation! You can enter “0″ in the “amount to give” and try to download the kindle files again. If you download the “Send to Kindle” program from Amazon, you should be able to install it quite easily.

      Once you have that program installed, find the Kindle file you downloaded and right click it. When you right-click it, it should give you the option “Send to Kindle”. From there, you just wait and it’s done :)

  38. Alina

    Wow, thank you so much for this resource! I am so pleased with the amount of work that you put into this and for making it freely available. LOVE the bulletproof coffee!

  39. Nellie

    I have to tell you the site is amazing! I love the recipe for the chicken thighs! My husband and I started the 30 day plan but I wanted to know if there was an alternative to the bulletproof coffee. I have tried it with black tea because I get sick when I drink coffee. I didn’t like the mixture it was too buttery. So the last two days I have just had plain tea with a few slices of cheddar cheese to give me some fat. Is there another alternative to the bulletproof coffee? I am approaching the third week and wanted to know what else I can try before the fasting week comes along where we have to drink double the bulletproof coffee. Any suggestions?

    • Craig

      There’s not really an option of getting that much fat with as little protein/carbs as bulletproof broth/tea/coffee offers. You could stick with eggs and butter as it says in the plan, but you’d have to adjust out some protein in the other meal later that day.

      • Nellie

        Hi Craig,

        Thank you so much for your response! So I tried it again today but added the cinnamon and a slash of vanilla. I got it down without gagging. After about 20 min I had to lay down since I was feeling a bit nauseous. I tried my best to keep it down but it eventually all came right back up. I sipped it slowly just like I did the first time but it made me so sick. I am not sure if I missed something in the reading but what is bulletproof broth? I am trying my best to stick with this and I am not happy that I am hitting this road block.

        • Craig

          Nellie,

          I’ve heard of people having bad reactions like that to a lot of coconut oil at once, so maybe you should start with just a little bit of coconut oil and work your way up. The broth is just regular bone broth with butter and coconut oil in (instead of coffee or tea). Hopefully it works out, if not – I am sure you can figure some other ways to get the fat content of your meals up :)

          • Nellie

            Thank you so much. I will keep trying even if I have to eat eggs and modify proteins. One more question are there any other dressings that are low carb other than ranch that you could recommend. I love the ranch but I do not want to get tired of it.

          • Craig

            Sure, there’s vinaigrettes, caesar, plain oil, thousand island, all kinds – you can check out the condiments section under recipes for some ideas, too :)

  40. Bonnie

    I would happily send you $10 through Pay Pal for your recipes but don’t want to put down my credit card info. If you want to send me a PayPal invoice that would work. Thank you.

    • Craig

      Hey Bonnie,

      Thank you! If you’d like to, there is a “Donate” button on the sidebar of the website you can use to donate money. It would be really appreciated!

  41. ashley

    Unfortunately not in a financial situation to be able to donate, but shared this article with everyone I know! Thanks so much!!

    • Craig

      Not a big deal Ashley, I’d rather you not donate if you don’t have the financial means to do so. I’m just happy to hear you shared the website :)

  42. Puna

    Hi i bought everything for week one and want to start but it says by the first recipe for lunch that one must see the day-by-day meats but i cant find that and i dont know which meat to use for the first recipe canned chicken and spinach sald.

    • Craig

      Hey Puna,

      So on Day 1 it will tell you this for lunch:

      [ 2 Cups Spinach, 3 Tbsp. Olive Oil & 1/3 Cup Canned Chicken ]
      You can add seasonings of your choice to salads – just be weary of
      onion and garlic powder. Most other spices have negligable amount
      of carbs when seasoning in small amounts.

      That means that you follow the recipe in the brackets, which is: 2 Cups Spinach, 3 Tbsp. Olive Oil & 1/3 Cup Canned Chicken

      Some days the meat changes depending on the day and leftovers from the night before. I hope that makes sense!

      • pujw

        Thanks so much for your fast reply.
        I don’t know what canned chicken is and something like that is not available in Germany .
        Can I use normal chicken breast fried in olive oil ?

  43. Stephanie's

    I need some help, I’m allergic to eggs and substitutes any tips on how to do this without all egg items in this?

    • Craig

      Stephanie,

      This is just a guideline so you’d have to fine substitutes that fall into your macros. Avocados, macadamia nuts, bacon, coconut oil, etc. You’ll just have to plan ahead some yourself to find different things you could do for breakfast.

  44. Sean

    Just downloaded the PDF. I’ve been trying a keto diet for a little over a week, but I’m not in ketosis yet. This guide and the calculator have shown me that I have been making rookie mistakes with what I’m eating. Thank you for such a great reference. My motivation is renewed!

    • Craig

      Hey and thanks Sean! I hope you enjoy it! I’ll be sending out a new update of the meal plan in a few days with a design overhaul on the inside :)

  45. Jason

    Hey Craig- I have been doing low-carb for last 9 weeks and have lost 42 lbs. (without exercising . . .not bragging, just a fact). I feel absolutely fantastic!!! My appetite is so diminished, I sometimes forget to eat. Since low-carb will be my lifestyle, I am looking forward to seeing what you have put together. I am ready to go “all-in” with this food plan! Thanks for what had to be an arduous task on your part. Now I need to find a fun physical activity to incorporate into my daily routine and I will be a happy camper (minus the S’mores).

  46. Karen

    Craig, is this eating style intended to be permanent/long term in order to maintain weight-loss? I already am abstaining from grains and most sugar and intend to remain doing so. I don’t want to do this and then scale back a little and gain it back. I have 25-30 lbs to lose.

    • Craig

      Yes, I have been maintaining for a long time on keto and there are countless others that maintain on it for the health benefits. You’ll be putting yourself in a slight caloric deficit to lose the weight, and then increase your calories a bit to maintain when you want to maintain. Cutting out grains is great, but keeping an eye on your protein intake is important in this way of eating also.

  47. Linda

    Hi Craig,
    I am just about to start this diet. I bought your 4 week menu plan and I’m a bit confused. I used the calculator to figure out my macro needs for the day, however, the menu book’s daily macro count is different than what mine is. How can I work around this. the calculator calculated the following for me:
    cal: 1441 Carb 20 Protein 54 Fat 127. Thanks for your help and input.

    • Craig

      Hey Linda,

      You could just slightly cut out some of the portions in the meal plan. Just scale them down about 10% or so on everything and you’d be hitting about where your macros are now :)

  48. prasad

    Hi Craig,
    i started keto diet from last 2days …..daily having 200gm butter …..but it’s difficult for me …. pls suggest me how to have easily?…..

  49. prasad

    Hi Craig,
    i started ketogenic-diet from last two days …..daily having 200gm butter …..but it’s difficult for me …. pls suggest me how to have easily?…..

  50. Daniela

    Hey I really wanna buy this and start the keto myself but I am a vegetarian and wanna know if you have also a bunch of vegetarian meal options on your book.

    • Craig

      Daniela,

      You’re welcome to download the meal plan for free – but I will tell you that most of the recipes in here use meat, unfortunately :(

  51. Niraj

    Hi Craig

    Some of your recipes require “half n half”, I am in New Zealand and don’t have half n half so am I correct in using half whole milk and half heavy cream as a substitute?

    Cheers

  52. Niraj

    Also…. My wife doesn’t eat beef and doesn’t allow any cooking of beef in the home so can I replace it with lamb?

    • Craig

      Lamb is generally more fatty than beef, so you could easily use it – but I am not sure how the final taste will be of all the dishes (some spice combinations won’t go amazing with lamb). That said, you can use lamb and adjust your macros slightly to find a little extra protein and a little less fat elsewhere :)

  53. Retha Vosloo

    I cant download and I am in South Africa and its VERY difficult for me to donate money. What must I do? I am on this type of eating plan since Feb and doing something wrong because I dont loose weight. I feel fantastic

    • Craig

      Mary,

      You will have to calculate your macros, and then plan everything out in advanced using either Myfitness Pal, Fatsecret (or one of the other alternatives), or an Excel spreadsheet. I personally like to use Excel and calculate the macros by hand to make sure they’re correct.

  54. Miriam

    I want to know if keto-diet is useful for weight loss… If I follow your ketogenic diet plan can I lose some weight and fat? Thanks for your help! Btw where can I make a donation to you page?

    • Craig

      Hey Miriam,

      Yes – the ketogenic diet can be used to lose weight, in fact most people that begin this diet use it to lose weight. The great thing about keto is that when you lose weight (water, muscle, fat) it tends to be more fat than most other diets since it is muscle sparing.

      If you’d like to donate, I’d be extremely grateful! You can enter the price you want to pay to download the plan. $0, $10, $5 – whatever you see fit. This is how I keep the website running. However, if you’d like to get something in return for paying, feel free to check out my 2 cookbooks:
      Keto-fied! Comfort Foods Made Low-Carb
      Cooking by the RULED Book

  55. Laura

    I started following your meal plan a few days ago and I like it so far. I had the cinnamon orange stew last night and I felt really hungry afterward. It was delicious but it t feel like not a lot of food at all. I decided to calculate the nutrition info for this based off the nutrition information that you have listed in the full recipe on your site. For the recipe listed in the 30 day plan that has been reduced to one serving, I am getting a little over 400 calories. The plan says it is 649 calories. Since we are instructed to eat 80% of the serving, I am figuring I only ate 320 calories instead of 519 calories it says for 80% of the stew. Could you check your calculations on that one and let me know if I am off base? The majority of the calories come from the 1/4 beef stew meat (240 calories) and the coconut oil (120 cal).

    • Laura

      Also, on week 1 day 5, you have a spinach salad with the leftover chicken sausage (1/2 portion). However the nutritional stats looks like it is closer to a full portion. Could you clarify on this, too? Please and thank you. Sorry to be a pain.

      • Craig

        It will be 1/6 of the total chicken sausage recipe you made for this day. If you’d like to, feel free to e-mail me and I can send you the excel spreadsheet I used to calculate everything out if you don’t trust my calculations. I also list a lot of these recipes on the site, so you can search the website for the recipe and see how I broke everything down.

    • Laura

      And sorry, I’m looking at tonight’s meal now (day 3, week 1). This calls for one thigh of the curried chicken thigh recipe (555 for two thighs = 277 for one thigh) and 1 quarter of the fried queso recipe (243 for a fifth of the recipe = 303 for a quarter of the recipe). This adds up to 580 total calories for the meal, but the meal plan says it is 657 calories. Where are the extra 77 calories coming from?

      Again, sorry to be a pain in the butt.

      • Craig

        It’s 380 for 1/4 of the Queso Recipe. You may be mistaking that we use oil in the pan to fry this, and I also eat the oil that is in the pan. Like I said, if you’d like to e-mail me and get the excel spreadsheet, I’d be happy to send it to you.

    • Craig

      Yes, the majority of the calories come from the stew meat, and depending on where you get your stew meat (and how much fat is on it) will impact the calories greatly. I base my calculations on weight and the nutrition information given to me on the packaging or given to me the closest I can find it. There are leaner meats that will have far less calories, and I can’t exactly control those things – and I do apologize for it. If you ever find yourself ridiculously hungry, feel free to have a small snack afterward.

      • Laura

        Craig – I looked at the stew recipe again, and noticed your whole recipe that you have on the site calls for 2 pounds of stew meat. It looks like for the meal plan, you divided the recipe in four. Except that would mean the stew has 1/2 pound of stew meat instead of the 1/4 pound listed in the 30 day plan. That would make up for the unaccountable 240 calories. Is the 30 day plan supposed to be a 1/2 pound of meat and maybe that is a typo?

        Also, I was using the same nutrition info you used for your beef stew meat listed on the site in my calculations.

        • Craig

          Laura – like I said. If you’d like to see the excel spreadsheet, then send me an e-mail. I will gladly send it to you so it can clear up any confusion you have on the macros. I have every single recipe broken down by ingredient inside.

          For the beef stew:
          Cinnamon & Orange Beef Stew Calories Fats (g) Carbs (g) Fiber (g) Net Carbs (g) Protein (g)
          1/4 Pound Beef 480 30 0 0 0 50
          3/4 Cup Beef Broth 18.75 0.5 0 0 0 3
          1 Tbsp. Coconut Oil 120 14 0 0 0 0
          1/4 Medium Onion 11 0 2.5 0.5 2 0.25
          Zest of 1/4 Orange 2 0 0.425 0.175 0.25 0
          Juice of 1/4 Orange 7 0 1.75 0 1.75 0
          3/4 tsp. Fresh Thyme 0.5 0 0.175 0.05 0.125 0
          3/4 tsp. Minced Garlic 3.25 0 0.625 0 0.625 0
          1/2 tsp. Ground Cinnamon 3 0 1 0.75 0.25 0
          1/2 tsp. Soy Sauce 0.75 0 0 0 0 0.25
          1/2 tsp. Fish Sauce 0.75 0 0.125 0 0.125 0
          1/4 tsp. Rosemary 1 0 0.25 0.25 0 0
          1/4 tsp. Sage 0.75 0 0.125 0.125 0 0
          1 Bay Leaf 0.5 0 0 0 0 0
          Totals 649.25 44.5 6.975 1.85 5.125 53.5

          • Laura

            Right, my issue is with your calculation for the beef. On the full recipe, you list, the following for the nutrition info.

            I’m not understanding why the 1/4 pound of beef is 480 calories. Using your same stats in the full recipe below, 2 pounds of beef is 1920 calories. If you divide that by 8 to get a quarter pound of beef, you get 240 calories. I am thinking that the recipe is supposed to call for 1/2 cup of beef, not a 1/4.

            Cinnamon & Orange Beef Stew Calories Fats (g) Carbs (g) Fiber (g) Net Carbs (g) Protein (g)
            2 Pounds Beef 1920 120 0 0 0 200
            3 Cups Beef Broth 75 2 0 0 0 12
            3 Tbsp. Coconut Oil 360 42 0 0 0 0
            1 Medium Onion 44 0 10 2 8 1
            Zest of 1 Orange 8 0 1.7 0.7 1 0
            Juice of 1 Orange 28 0 7 0 7 0
            1 Tbsp. Fresh Thyme 2 0 0.7 0.2 0.5 0
            2 1/2 tsp. Minced Garlic 13 0 2.5 0 2.5 0
            2 tsp. Ground Cinnamon 12 0 4 3 1 0
            1 tsp. Soy Sauce 3 0 0 0 0 1
            1 tsp. Fish Sauce 3 0 0.5 0 0.5 0
            1 tsp. Rosemary 4 0 1 1 0 0
            1 tsp. Sage 3 0 0.5 0.5 0 0
            2 Whole Bay Leaves 2 0 0 0 0 0
            Totals 2477 164 27.9 7.4 20.5 214

          • Craig

            Yeah, now I totally understand what you’re saying. That is a mistake on my part and it should be 1/2 pound of beef in the meal plan (as per what the macros state). I will have it fixed soon and upload a revised version when I can.

            Thank you for pointing that out – that was a mistake on my part in my…well to best put it…lack of math skills. Sorry about that!

  56. Laura

    Not a problem. It happens. Just the other day I was trying to add three times the garlic needed in a recipe due to faulty math. I took analytical chemistry as part of my studies and it has turned me into the first four letters of that subject.

    Just following your plan for three days has helped me shed half of the 10 pounds of I gained in the last few months from stress eating, so I really appreciate you putting something like this out here for people to get started. This is by far one of the best meal plans I have seen for diets anywhere. A nice balance of cooking, but not overbearing amounts, not buying a million expensive ingredients that will be used once, etc.

    While you are correcting that recipe, I do think there needs to be another correction to Week 1, Day 5 lunch:

    Lunch.
    Leftover Chicken Sausage & Spinach Salad
    [ 4 Cups Spinach, 2 Tbsp. Olive Oil & Leftover Sausage Stir Fry ( 1/2 Portion ) ]
    You can add seasonings of your choice to salads – just be weary of onion and garlic
    powder. Most other spices have negligible amount of carbs when seasoning
    in small amounts.
    Per Serving: 742 Calories, 70.2g Fats, 4.7g Net Carbs, and 20.8g Protein

    I think the olive oil for the salad is supposed to be doubled to 4 T.

    Here is my reasoning for that (and I’m just going to focus on the olive oil in the salad for now for simplicity sake since the other ingredients are negligible in comparison):

    1/3 of the stir fry recipe is 451 calories, 28.3 g fat.
    1/6 of the stir fry recipe is 225 calories, 14.1 g fat.

    The bulk of the calories for that simple salad come from the olive oil, listed in the instructions as 2 T.

    2 T of olive oil is 240 calories, and 28 g fat.

    As the instructions are stated now, the lunch consists of:
    1/6 of the stir fry: 225 calories, 14.1 g fat
    2 T olive oil: 240 calories, 28 g fat
    Rough total: 465 calories, 42.1 g fat

    This does not fit the 742 Calories, 70.2g Fats listed in the instructions above.

    Double the olive oil:
    1/6 of the stir fry: 225 calories, 14.1 g fat
    4 T olive oil: 480 calories, 56 g fat
    Rough total: 705 calories, 70.1 g fat

    This last scenario seems more probable as the stats match what you have listed (with other calories coming in from the spinach and parmesan cheese).

    • Laura

      PS – That Curry Rub Chicken was amazing. I grew sick of chicken a long time ago and this gave it such a wonderful flavor with such minimal work.

    • Craig

      I appreciate the kind words (also, sorry for the late reply).

      That is definitely another mistake (wow, I proofread this so many times and now you are pointing out a lot). I really have to apologize. I am adding these to my notes so when I do an update, I can do them all at once and send it out.

      In my macros, I put 2 tbsp. olive oil being 480 calories, which is incorrect – it’s 1/4 cup worth. So when I re-write this, I will include it to relfect proper values and add in a little bit of something new to give some variety.

      Seriously I am very glad you’re pointing these small mistake out. Although they don’t kill the daily averages, I would rather get as close to the macro goals as possible.

  57. claudia

    Craig,

    I found your site today and love it..thanks for all the info! I plan to buy one of your books this weekend.
    Question: I started Keto in December with terrific results, but in the last month I have gained quite a bit of weight and I wonder if you can advice on what you think is the culprit? I feel good as far as energy goes, but hating this extra fat :(

    Could these be the culprit?:

    I have been eating cheese (did not for the first three months)- which I subbed for nuts which I thought were stalling weight loss. What is your opinion on Casein’s effects? (I have eaten dairy all my life without problems-”that I know of”).

    My morning butter coffee keeps me satiated throughout the day, so often I *forget* to eat until dinner time. I make up for lost calories by eating dessert: usually dark chocolate or chia pudding, or cream with cacao or bulletproof cupcakes or BP ice cream.

    Lastly, I just want to congratulate you and thank you for all you are doing!
    I too have a *little* online business and answer every question/comment…. but not many people do- it is great to read all of your interesting and helpFULL responses here- your generosity and care for others is what drew me in and although I had a couple of Kindle books in my cart at Amazon- I now will purchase from you :)

    And MOST important of ALL: THANK YOU for doing something especially for women!! YOU ROCK!

    • Craig

      Thanks a bunch for the awesome feedback and words of support Claudia :)

      My first question (before analyzing what you’re eating) is how much are you eating? Are you tracking your foods, have you figured out what your macros are supposed to be?

      How much water to you drink on a daily basis?

      Once you answer these, I can probably give a bit more feedback on what to tweak!

  58. Kim

    I purchased your Keto-fied book on Amazon on Friday and then found your site. All I can say is WOW and thank you for all of the fantastic information Craig! I have been reading a ton about Keto diets and everything makes so much sense. Right now I am just trying to get my head around high fat food that tastes SO good after eating high protein/high carb and low fat for as long as I can remember.

    I am very active (run, swim, weights) but it is a struggle for me to lose about 10 pounds of body fat. I think keto is the way to go. However, I don’t think intermittent fasting is right for me, would you agree? Just because I don’t have a lot to lose.

    I am downloading your book for the recipes to give me some base ideas and to support the great work you are doing. THANK YOU!!

    • Craig

      You’re very welcome Kim – and thanks for stopping by to be a part of the site! Intermittent Fasting isn’t really going to make you lose more weight or less weight, it is more for the mental clarity and health benefits. If you do IF for weight loss, it just won’t work. But, since you’re very active, I think fasting wouldn’t be the best bet (at least not in the beginning stages). So your best bet is to keep carbs low, continue being active (you’ll probably feel sluggish at first), and then wait until you’re fat adapted (4-6 weeks, usually). Once you become fat adapted, you’ll be able to all the exercise just fine using fat as energy.

      Glad you’re taking this path – good luck on your journey! Always know that I’m around to help answer questions :)

  59. Maria

    Hi there
    I already eat a low carb high fat diet (close to atkins) with one “cheat” or carb day in 14.
    Im pretty sure my macros were way out but when I ate a keto diet I followed 3 basic rules.
    1: Keep the carbs away no matter what
    2: Heaps of fat
    3: moderate meat
    I did well on keto in the first 2 weeks lost about 6 kg…. then it sort of tapered off although admittedly I didnt have much to lose in the first place, but I collapsed a couple times cause my blood sugars were so low and I have a medical condition. (ambulance medic clocked my blood glucose level at 1.8!!!) healthy is between 6-14!!!!!
    Im interested to try your 30 day plan but Im also afraid if I do I will collapse again.

    also how can I keep meat intake lower while intaking so much fat!!!! I find it hard enough as it is at the moment….. can you please help me with a few fatty foods I can add to my list :) thanks SO much :)

    • Craig

      Maria,

      Making sure your macros are on par would probably be helpful to your blood sugar. You can download the plan for free by putting in $0 as the price and then clicking “buy now”. It will just take you through the sign-up process and then allow you to download it. If you like it, you can feel free to donate for the time I’ve put into it, but that part is up to you. In there, you will find tons of ways to get your fats up without making your protein ridiculously high.

      Hope that helps :)

  60. Karen

    Just started day one, the first two meals were fabulous!! I found some butter flavored olive oil and it made the simple salad taste like I was eating buttered popcorn, LOL!! Can’t wait to try more recipes, and just may purchase the cookbook as well!! One question – what about snacking in between meals – a no-no or do you have any suggestions??

    • Craig

      Hey Karen – glad you’re liking it so far – that salad sounds awesome! Snacking between meals, I think you shouldn’t do. If you find that you’re peckish, drink more water to fill that gap.

      • Karen

        Believe me, I’ve been VERY tempted (I have 3 “eating me out of house and home” kids under the age of 8!), but my willpower has been great and I have been able to deal with it by drinking more water :-P Thanks for the quick response!

        I’m having strong sugar cravings that I hope will subside soon – been chewing some sugar free gum to keep me satisfied. And oh, the best news, I’ve already shed roughly 5 pounds in the last four days, pretty sure a lot of it is water weight mixed with some light cardio – will be starting my training for a half marathon at the end of the four week meal plan and dropping some weight will make it MUCH easier! So thankful I ran across your website!!

  61. Elaine

    Craig,

    THANK YOU! About a month ago, I started a high protein low carb diet. My vegan muscular husband was then diagnosed with high cholesterol, which made me do some research. This is when I learned about LCHF diet and then I learned specifically about ketogenics. I would say that I have been doing this for two weeks. I have just been adding a lot of fat to my routine, but my recipes have been really boring. Downloading your 30-day plan was the best money I have spent. It explained what the goals and purpose of this diet so well and cleared up any confusions about what I was doing. For example, I thought only a total of 50g of carb, but really it was net carbs. I just went through every recipe and wrote down every ingredient I needed and the quantity. I am gluten free and have much of this in stock already. But, I will be shopping at the farmer’s market tomorrow to pick up as much as I can and then go to the store for the rest.

    Originally, I was posting to ask if I could do substitutions, but I am guessing the answer is yes since you also include a “make our own keto plan.” Now I am posting to ask if there are specific reasons that you use certain ingredients. You have so carefully planned out every meal, that I don’t want to lose out on any nutrients or macro ratio for which you intended. The following are some changes I was going to make and would like your feedback. 1) I only buy produce that is in season, so I can’t get sugar snap peas right now. I was thinking of just using green beans. 2) I am trying to live the Weston Price way, so I can’t do any citrus products. I was just going to avoid them. 3) I read that raw spinach is not the best way to consume it for full nutrient impact. I want to substitute kale and maybe some other greens with some kelp sprinkled on it. 4) I use coconut oil for high heat cooking and olive oil only for non-cooking items. I see you sometimes include both in a recipe. 5) I do not like coffee. I was hoping I could create a bulletproof tea instead. 6) I am not a big fan of cheddar cheese, and was thinking of using colby or gouda. 7) Just wondering your thoughts on ghee.

    Sorry, for so many questions. Again, I want to say THANK YOU THANK YOU THANK YOU! After reading this plan, I went online to see the possibilities of other cookbooks and there really is nothing out there. You have basically created one of the only resources for those who want to live this lifestyle. And the fact that you respond to all the posts is also truly amazing. After I complete this plan, I will buy your cookbooks. (Otherwise, I will stay up another 3 hours looking at each and every one .)

    • Craig

      Hi Elaine,

      Really glad you took the time to give a bunch of complimenting feedback on the site. Really, it means a lot! I am going to be releasing a new meal plan (it’s going to be a starter kit, of sorts) pretty soon. I am also in the process of redesigning the website to -hopefully- make navigation a bit easier for everyone. So just keep an eye out for those. To answer your questions:

      1. Green beans would be fine to use.
      2. You can choose to omit the citrus. It’s mostly just for the flavor profile.
      3. You’re welcome to use other greens, just make sure they fit into your macros for other days.
      4. You can use just coconut oil or just olive oil, or both however you’d like. It’s just my own cooking preferences.
      5. Yes, you can definitely make bulletproof tea.
      6. Yes, you can sub out the cheeses as long as they fit into your protein/fat/carb macros.
      7. Ghee is fine. I normally just use regular butter because it’s expensive as it is – and ghee is just more expensive. But clarified butter is great and you can use it just fine.

      This meal plan is more of a conceptual meal plan where you can pretty much do as you want. You can sub in and out different ingredients as long as they’ll fit into your macros. As said in the beginning, I modeled this meal plan after the average macros of about 200 women, so I figured that it would be a good starting point for most people. If you’re not overweight, though, you guys might have to eat extra.

      Hope that all helps but feel free to ask more if you have any comments/question!
      Craig

      • Elaine

        Craig,

        Thank you so much for your response. I just used the keto calculator and it says based on my estimates to eat 1667 calories, so your 30 day plan is PERFECT! ANd can I say that calculator was so useful. When I was reading the intro and you talked about make sure it is just in your macros…I thought to myself, how does one know that? Well – you have thought of everything to help us! Clearly there is so much on this website that I need to explore. As I do, I am sure you will see more comments from me.

        Again, a huge thank you for all the time you have invested into making sure the rest of us can be successful in our ketogenic paths. You are truly a blessing. :o)

        Peace,
        Elaine

  62. Elaine

    Hi Craig!

    Me again. I just read all these comments and see that some of the questions I asked were already answered by you previously (sorry). You offered to several people, the excel spreadsheet. Might I be sent it?

    I have some specific questions about the recipes.

    I do not use a microwave. Any suggestions for the two mug recipes (BCC Biscuit & the Chai Spice)?

    In the BCC recipe, I see that almond flour is listed twice. Are they for different uses?

    In the Chorizo & Cheddar meatballs, it says 1 1/2 chorizo sausages. When I made my shopping list, I wrote that as 1 1/2 pounds so I purchased one long link. I am not guessing that meant 1 1/2 small links? How many grams of sausage do I need for that recipe? Oh, and it is goat chorizo.

    On a side note, today was the first time I had pork in close to 25 years. It was delicious in that fritatta! What I realized in cooking the bacon, is that I don’t know how to choose bacon. Some slices seemed almost all fat and others were mostly meat (I bought it from a small local farm). Fat being my friend, I was not that concerned, but I would love any advice on how to know “good” bacon.

    • Craig

      Hey Elaine – no problem.

      You can do the mug cakes in the oven at 350 for around 8-9 minutes (from what I hear, I haven’t tested it out before). The almond flour was just listed twice because when I had written the recipes, I had used different amounts of almond flours (but the base had stayed the same). There’s not much reasoning for it, you can use it all in the same step.

      Yes, these are links. They were ~4oz. per link. It was just normal chorizo, but you can use whatever type you like (as long as it fits into your macros).

      Bacon is delicious – I prefer to go after bacon that has good marbling on it, which means a pretty even ratio of fat to meat. If it’s all fat, it turns into very small pieces, but when a lot is meat it will usually keep close to its original size.

      Hope that all helps!

  63. Connie

    Craig,
    I think you are a genius. You have compiled a staggeringly comprehensive body of work that is based in good science and beautifully put together. Extraordinarily helpful, this is my keto bible, and I wanted to say thank you for sharing it so generously. You are a Divine contribution the the keto community.


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