30 Day Ketogenic Diet Plan

The most common problem people have when they start keto is knowing what to eat.

We always try to make low carb and ketogenic diets simple, so we have a solution for you! Follow along with us as I guide you through your first 30 days on a keto diet.

Cooking simplified: follow along with our meal plan, where the recipes are provided, and you don’t have to stress. Spend less overall time in the kitchen as the weight melts off!

You’ll find over 30 delicious recipes in our meal plan – breakfast, lunch, and dinner every day (except when fasting). Perfect for starting out and seeing a bit of variety in a standard keto diet. But if you instead want less cooking and better results, there are two options:

Find more ketogenic meal plans – including full shopping lists

Do you want more monthly keto meal plans, including shopping lists and easily printable recipe guides? Check out our premium meal plans, the Keto Academy, available with lots of added bonuses!

Simplify! Usually, simple is better, and that’s especially true for a ketogenic diet plan. Overcomplicating things and trying to cook too much usually ends up in miserable failure. Try to simplify what you eat, cook in bulk to re-use leftovers, and prep ahead to save time in the kitchen.

Making up an extra serving of dinner (or a few extra servings of dinner) can help with leftovers to be eaten for lunch the next day. Or, make some simple scrambled eggs in the morning for a super fast breakfast. Alternatively, you can bake up a frittata and eat it cold for a whole week!

You can also do intermittent fasting, where you don’t eat breakfast – and it has weight loss benefits. Cutting back time in the kitchen has never been easier.

Whatever option is right for you, read below for a better idea of what’s included in our 30-day ketogenic diet plan.

What is a Ketogenic Diet?

A keto diet is well-known for being a low carb diet, in which the body produces ketones in the liver to be used as energy. It’s referred to by many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), and so on. Though some of these other “names” have different standards, we’ll stick with the rules of keto.

When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream, by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored.

Typically on a regular, higher carbohydrate diet, the body will use glucose as the primary form of energy. By lowering the intake of carbs, the body is induced into a state known as ketosis. If you find that you’re a little bit confused on what the ketogenic diet is, please read through our in-depth guide to keto >

How Does the Ketogenic Diet Work?

When fat is broken down by the liver, glycerol and fatty acid molecules are released. The fatty acid is broken down further, in a process called ketogenesis, and a ketone body called Acetoacetate is produced.

Acetoacetate is then converted into two other types of ketone bodies:

  • Beta-hydroxybutyrate (BHB) – After being keto-adapted for a while, your muscles will convert the acetoacetate into BHB as it’s preferred by the brain for fuel.
  • Acetone – Can sometimes be metabolized into glucose, but is mostly excreted as waste. This gives the distinct smelly breath that most ketogenic dieters know.

Over time, your body will expel fewer ketone bodies, and you may think that ketosis is slowing down. That’s not the case, as your brain is burning the BHB as fuel, and your body is trying to give your brain as much efficient energy as possible.

Tips Before Starting

Anyway, I think that’s enough for a brief overview of the ketogenic diet! If you’re interested in reading more or find out more information about it, please feel free to visit our more in-depth guide to keto >

There are, however, a few other notes I want to hit on. Some people don’t believe in counting calories on a ketogenic diet, but I am one of the few that does. For most ordinary 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 are tons of hormone, endocrine, and deficiency problems that we need to take into account. That said, keto doesn’t always allow you to lose weight when you are consuming more than your 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 to attain your goals. To find your macros, please visit the Keto Calculator >

Note: 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 sedentary people in mind. I took an average of about 1000 sedentary people (from our calculator) and what their macros were. The end result was around the 1560 calorie range – broken down into 129g of fat, 79g of protein, 24g total carbs, and 16g net carbs a day. These go hand in hand with the macros that are recommended on a ketogenic diet: about 75% calories from fat, 20% from protein, and 5% from carbs.

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!

If you need more protein, slightly scale up the recipes to include just a bit more added meat and protein. This usually doubles up in your favor since we use fatty cuts of meat – a little more just add fat and protein into your macros.

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. The easiest way to do this is to slightly reduce the amount of meat that you eat on the plan. 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 in order 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

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 many of the leftovers are used. Freeze things if you have too many leftovers. You can always re-use this food later on!

Some of the food is used at the beginning of the week and the end of the week. You could use the same batch you cook the first time, which not only saves you energy and time but also saves money. Just freeze it and bring it out to defrost as needed. Or, stick it in the fridge and wait to use it as needed. You can alternatively prep the low-carb ingredients and keep them in your fridge to cook.

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 16.5g net carbs per day. The total carbs, on average, is 24.1g per day. Even if you’re not counting net carbs, this would be an excellent way to quickly get yourself into ketosis.

Now, the first week’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 everyday items that most people will have already. Others, probably not. 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 one will need to be restocked. Whether it’s beef, chicken, or some vegetables. In fact, you’ll be going through a lot of vegetables on this meal plan – so make sure you keep your pantry restocked!

The last thing I suggest doing is buying the specialty low carb items before needing them. Generally some of these items you can only find online, and by the time you need them, you’ll have them. There are some specialty items in week one so make sure that you order ahead for when you want to start.

Below, you’ll find some of the order links for the products that I regularly use (and in the meal plan); just click on the ingredient and it will take you to the order page on Amazon. You’ll make sure you want to have these delivered before starting.

  • Almond Flour – this is used to create bread-like textures in the food we bake and eat. If you have a nut allergy, you can use sunflower seed flour instead, but it does slightly change the nutrition.
  • Milled Flaxseed Meal – more of a meal-like consistency, flaxseed meal can be used in many different ways. We use it to add texture and volume to our baked recipes with only a fraction of the carbs that almond flour has.
  • Psyllium Husk Powder – this is a thickening agent that we use in some of our recipes. It’s a favorite of mine when you just can’t get the texture right. If something seems a bit watery – add a touch of psyllium, and you can thicken it up right away.
  • Erythritol – this is a very common sweetener used on the ketogenic diet. It bypasses the normal way food is digested and is excreted in urine.
  • Liquid Stevia – a fantastic 0 glycemic index sweetened that’s all natural. It’s my personal favorite for sweetening coffee with.
  • Spiralizer – used to create low carb “noodles” from vegetables, the spiralizer will come in handy during week 2. You can sometimes find zucchini noodles pre-made for you in the store, so make sure to check first!
  • Walden Farm’s Maple Syrup – A great “guilt free” maple syrup with 0 calories. We use it sometimes as a sweetener but also gives a thickening aspect as well.
  • Rao’s Marinara Sauce – a fantastic low carb marinara that’s been around for a long time. Many big-box retailers now carry it, so make sure to check before ordering online.
  • Guar Gum – a fantastic thickening agent that’s used all across the world. We do use xanthan gum in the meal plan, but you can use twice the amount in guar gum for the same result – no need to buy extra.
  • Pyure Erythritol/Stevia Blend – this tends to bake a little better than erythritol alone, but if you don’t want to splurge you can use a mixture of erythritol and liquid stevia – about 1/4 tsp. Stevia per 3/4 cup erythritol.
  • Lily’s Sugar-Free Chocolate – Lily’s is one of the most popular low/no sugar added chocolate’s out there. They’re very commonly found in grocery stores nowadays, so make sure to check there before ordering online.

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.

Look Ahead at the Meal Plan’s Recipes

Want to know what type of recipes are included in this plan? You’re not alone. From breakfast to lunch to dinner, we give you full days worth of meals to follow along with. In the beginning, we’ll be skipping dessert to keep cravings down and in the latter weeks, we’ll be skipping meals to introduce fasting. Look below to find some of the more popular recipes that are included in the keto meal plan.

It’s important to note that we do use meat and dairy in our recipes. The bulk of the meal plan is based on an average ketogenic diet that most people would follow. If you don’t eat meat, you can still do keto but it will be a bit more challenging. You will rely on plant-based protein and added fats to get to your goal macros. You can see some examples of our vegetarian keto recipes as well if you need some ideas!

Week 1 & What to Expect

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 just to get rid of your cravings in the beginning. You don’t want to spend too much time cooking and slaving away to make meals.

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 overall grogginess can rile your body up. Make sure that you’re drinking plenty of water and eating plenty of salt. The ketogenic diet is a natural diuretic, and you’ll be urinating more than normal. Take into account that you’re excreting out electrolytes, and a thumping headache will take no time to appear. Keeping your salt intake and water intake high enough is critical, 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 don’t seem to be feeling the standard benefits of keto (more energy, mental clarity), you may need to increase your magnesium and potassium intake. While this meal plan does focus on getting key vegetables in, your body may just need more. If that’s the case, you can supplement separately or drink an electrolyte drink in the morning (Powerade Zero is a common one).

You can also 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! Many recent studies show that the sodium intake and blood pressure are not as correlated as we so once believed. In fact, we usually see blood pressure normalize on a ketogenic diet.


For breakfast, you want to do something that’s quick, easy, tasty, and of course – gives you some leftovers. I suggest starting day one on the weekend. This way, you can make something that will last you for the entire week (or close to it). 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! We’ll focus on making simple breakfasts (like scrambled eggs and omelettes) and ones that you can just grab and walk out the door with.

A great variety of low-carb options so that you can have an idea of a generic week on a ketogenic diet. If you want to add some variety, feel free to browse our breakfast recipes for more ideas. You can replace any of the breakfasts in the plan with recipes of similar nutrition.


We’re also going to keep it simple here. We’re mostly relying on some salads and pre-made soup that you make before starting the plan. The leftovers from the soup will be used for many of the days for lunch because it’s extremely simple. You can portion it out beforehand and grab-and-go in the morning.

The salads will be mostly a bit of meat with leafy greens. This helps with our micronutrient intake and will help tremendously with fat intake while keeping it low-carb. We don’t want to get too rowdy here. If you want, you can use leftover meat from previous nights or use easily accessible meats like a rotisserie chicken.

If you opt to use canned meats, try to read the labels and get the one that uses the least (or no) additives! You can also add spices and seasonings to your salad to your liking. Just be careful about onion and garlic powder, but most other spices in small amounts have negligible carbs.


Dinner will mostly be casseroles with cooked-in vegetables, so not too many side dishes required. The side dishes we will make will be simple and not take very long. You can feel free to prep the side dishes for the entire week and leave them in the fridge until you need just a serving.

Casseroles are great on a low-carb, ketogenic diet because you get so many leftovers. It’s not uncommon to see recipes that take quite a long time to make, so when you can save a little time by eating leftovers, it makes a world of difference. Simply stick them in the fridge, reheat as needed, and you have dinner in little to no time at all.

Sides and snacks.

As a general rule of thumb, it’s best to keep snacking to a minimum in order to keep insulin spikes to a minimum. Though in the first few weeks we will use some snacks to keep your hunger at a reasonable level. The snacks are almost all fat (they’re called fat bombs), so they help out a lot with hunger levels.

P.S. No dessert for the first two weeks. Studies show that cravings will be significantly reduced when you skip out on the sweetened intake for a while.

Week 2 & What to Expect

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

This week we’re going to be keeping it pretty simple again. We’ll cook some more meals, but not get too out of control with the amount of time you have to spend in the kitchen. Again – it’s always a lot harder when you have to dedicate so many hours a day in the kitchen to stick to a diet. The ketogenic diet is seemingly difficult enough as it is, so it’s always best to not stress out about the amount of time you have to spend cooking.

I’ll introduce mug cakes this week – a great little way to feel like you’re eating bread when you’re low carb (and it’s ready in under 5 minutes usually)! Some of these do require prep work (like pre-cooked bacon) so make sure that you read ahead in the plan to see what you need to do the day prior. Remember that you can prep the ingredients for the entire week’s worth of mug cakes in just one sitting – take advantage!

I’ll also introduce you to some classic low carb substitutions. This week we use cauliflower to make fried rice and zucchini to make noodles. Remember that you do need a spiralizer for the zoodles and you also need a food processor for the cauliflower. If you’re lucky enough to live in a state with a lot of grocery store options – many now sell pre-riced cauliflower and pre-spiralized zucchini noodles for you. These are a little more expensive, but they cut the prep time significantly.


We stay very simple, relying on egg-based casseroles (or frittatas). There are two frittatas that we’ll use throughout the week for some variety. Personally, I love cold frittata straight out of the fridge with no heating required. But, if you prefer a warm breakfast, you can easily stick them in the microwave or heat them up in the oven while you get ready for the day.


We’re still keeping simple here. The vast majority of our lunch will be mug cakes or a salad. The same salad you had in the first week, so if you’re bored feel free to change up the dressing to something similar in nutrition. You should be able to find many keto-friendly vinaigrettes at the store.

For the mug cakes, please remember to read ahead. Again, some ingredients need to be pre-cooked (like the bacon), so you may want to do that ahead of time.


Dinner will be kept relatively simple, but we add in a few more items to keep the variety high. You’ll see some classic substitutions for food that is not allowed on a ketogenic diet, but you’ll also see the food you expect. I wanted to include some different cuisines, so be prepared. We have some Keto Kung Pao Chicken on the first night (it’s a favorite of mine) – I hope you enjoy!

P.S. No dessert for this week either, but we ’ll be delving into that next week! We keep snacking to zero this week. If you find that you’re hungry, make sure to run your numbers through the Keto Calculator to see if you need to increase the calories allotted in the meal plan.

Week 3 & What to Expect

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, but it’s also easier on our eating schedule (and cooking schedule). I suggest eating (rather, drinking) your breakfast at 7 am and then eating dinner at 7 pm. Keeping 12 hours between your two 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. Sounds great, right?

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 to keep out of a starvation mode state. To learn more about the states of our body, feel free to read more on the site >

There are many benefits shown that come from intermittent fasting. Some of these include improved blood lipid levels, longevity, and added mental clarity.

If you find that you can’t do a fast, then no big deal. Go back to week 1 or 2 and experiment as you see fit. You can eat what you want as long as it fits into your macros. Feel free to browse the ever-growing library of keto recipes on the site – we update multiple times a week!

This is where things start to get more fun – less to worry about, and plenty of delicious food to eat!


For breakfast, we are going to change it up a bit. Here’s where we introduce ketoproof 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.

Feel free to add sweetener (preferably liquid stevia) and spices to this if you’re not the biggest fan of the taste. Cinnamon, stevia and vanilla extract will work just fine.

So, why ketoproof 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 the ketogenic 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.

You can even switch up the taste each and every day so you don’t get bored – whatever you’d like as long as it’s low carb! If this is your first time drinking ketoproof coffee, I suggest taking 30-45 minutes or so to drink it down. Normally when people have a significant 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 10-15 minute time frame.


We’re fasting: nothing for lunch, oh no! Don’t worry – the fats from the morning should keep you feeling energized and full all the way through lunch. Typically people start hitting a wall at first at around 2 pm, so make sure you have plenty of water to drink and stay hydrated with. Remember to try to drink as close to a gallon of water a day as you can get. If needed, you can have a cup of green tea with no added cream.


To keep cooking to an absolute minimum, we also retain the number of meals to a minimum. Between the full week, we use the leftovers of just two meals. This keeps time in the kitchen very low, and the amount of time you have to cook very low as well.

I chose two popular recipes from the site for dinner – so I am sure you’ll enjoy them! On off days, you will have a small snack that I recommend you eat before dinner and not too close to the middle of the day (remember, you want to stay in a fasted state).


Guess what? We get to eat dessert this week! 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 – it’s a fantastic benefit of going keto. You will need some extra specialty ingredients for these treats – so make sure you stock up or shop online ahead of time.

Week 4 & What to Expect

This is where we have to depart! Sorry to say but you’re on your own (kind of). 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.

If you found that fasting has helped you with hunger and cravings, then you are very welcome to continue using the fasting method. Just remember that you need to make sure to hit your macros on a daily basis so that you aren’t going into a massive calorie deficit. If fasting did not work out for you, continue the plan as you did from weeks 1 and 2, and switch out different meals to help you have some variety.

If you’re still struggling with everything, you can always get more in-depth meal plans with over 90 days and hundreds of recipes in The Keto Academy >

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 similar items to get your liquids in. Keep drinking to make sure you’re not thinking about your stomach. It may start growling, but 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 two 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 a great thing.

You get to start experimenting more with dessert and dinner. You get to snack as you please inside your eating window and best of all – you get to eat that protein laden chicken that you’ve been missing so much of! You’ll find a sample day of what intermittent fasting usually looks like and some tips for the challenge ahead. Good luck!

If you want to learn more, you can also read more on Intermittent Fasting on a Keto Diet >


We’re fasting! Black coffee if you’re a coffee addict like I am. Or, if you are not into the coffee so much you can also have tea. Tea can add significant 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, but 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.


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.


We’ll break our fast with plenty of ketogenic food to fill us up. Dessert can also be included in your dinner, but it’s not necessary unless you want it. I recommend breaking your fast with a small snack, then after 30-45 minutes eat your full meal. From there, see how you feel and pace yourself out. You usually have an eating window of up to 6 hours – take your time. Generally, people eat 2 or 3 full meals during this window, instead of eating all at once.

Get the 30 Day Ketogenic Diet Plan

I’ve started to make developing, writing for, and photographing low carb recipes for the website my full-time job, giving up on my web design and domain administration job. It’s definitely stressful, to say the least, but I really love helping people out and seeing their goals become a reality. It’s not often that someone can say “I love my job” and mean it, but this is one that I’m truly able to. I just want to say thank YOU for making that possible.

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.

On the bright side, 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.

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.

You should usually never go above a 25% calorie deficit (to lose weight) or 15% surplus (to gain muscle). Use the keto calculator on the website to determine your macros as a starting point!