Macro Breakdown
Daily macronutrient targets for optimal results on this diet plan.
Fat
Primary fuel source for sustained energy
Protein
Essential for muscle maintenance and recovery
Carbs
Energy for workouts and daily activities
Daily Calorie Target
1600 - 2200 calories
Use the calculator to find your personalized target
Key Benefits
Rapid fat loss through ketosis and fat adaptation
Reduced hunger and improved appetite control
Enhanced mental clarity and focus
Stable energy levels without blood sugar crashes
7-Day Meal Plan
Complete daily meals with macros and descriptions. Click each day to view full details.
Day 1 preview available. Unlock to see all 7 days.
Monday
1744 cal | F: 145g | P: 85g | C: 22g
Breakfast
Bulletproof Coffee
Black coffee blended with grass-fed butter and MCT oil
Lunch
Avocado Chicken Salad
Grilled chicken breast over mixed greens, avocado, cherry tomatoes, olive oil dressing
Dinner
Grass-Fed Ribeye with Butter
8oz ribeye steak topped with herb butter, served with roasted asparagus
Snacks
Macadamia Nuts
1oz raw macadamia nuts
Day 2 - Tuesday
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Day 3 - Wednesday
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Day 4 - Thursday
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Day 5 - Friday
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Day 6 - Saturday
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Day 7 - Sunday
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Shopping List
Everything you need to stock your kitchen for this diet plan.
Proteins
- -Grass-fed ribeye steak
- -Ground beef (80/20)
- -Chicken breasts
- ...
Fats & Oils
- -Grass-fed butter
- -Ghee
- -MCT oil
- ...
Dairy
- -Cheddar cheese
- -Mozzarella cheese
- -Parmesan cheese
- ...
Shopping List Locked
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UK Supermarket Tips
Store-specific advice for finding the best deals.
Aldi: Best value for eggs, cheese, and butter. Their Brooklea Greek yogurt is excellent.
Lidl: Great prices on olive oil and specialty cheeses. Good meat selection.
Tesco: Clubcard deals on premium meats. Wide range of keto-friendly products.
Sainsbury's: Quality meat counter for grass-fed options. Good deli selection.
Waitrose: Premium grass-fed beef and wild-caught fish when budget allows.
Pro Tips
Expert advice for getting the most out of this diet plan.
Start your day with Bulletproof Coffee during your fasting window to suppress appetite and increase fat burning
Meal prep on Sundays: cook proteins in bulk, chop vegetables, and portion snacks for the week
Keep your electrolytes balanced - supplement with sodium, potassium, and magnesium to avoid "keto flu"
Don't fear salt! Keto requires more sodium as your body releases water. Salt your food generously.
Plan your eating window for 12pm-8pm (16:8 protocol) - skip breakfast and break your fast with lunch
Always have keto-friendly snacks on hand: nuts, cheese, beef jerky, pork rinds for emergencies
Track your macros for the first 2 weeks using an app like Cronometer or MyFitnessPal to learn portions
Hidden carbs are everywhere - read labels! Sugar hides in dressings, sauces, and processed meats
The 80/20 rule: aim for whole foods 80% of the time, but allow flexibility with keto-friendly processed foods 20%
Stay hydrated - drink at least 3L of water daily. Add lemon or cucumber for flavor.
Ready to Start This Diet Plan?
Get your personalized calorie and macro targets calculated based on your goals, body type, and activity level.