A version of keto you can actually stick to — built to fuel your workouts, not wreck them.
Traditional keto caps you at 20-25g of carbs a day — which sounds great until you're exhausted, cheating by Thursday, and quitting by week two. This plan gives you up to 50g of carbs a day instead, including what you eat around your workouts. Enough fuel to actually train, sustainable enough to actually keep going — which is the whole point.
| Fat | Protein | Carbs |
| 75% | 20% | up to 50g |
| Fats | Protein | Carbs (keep to your ceiling) |
| Avocado Coconut oil/milk Olive oil Nuts & nut butters Bacon Egg yolks Butter & cheese |
Meat Poultry Fish Seafood Eggs |
Leafy greens Cabbage Broccoli Asparagus Peppers Tomatoes Mushrooms |
Portion Rules — no scale, no app, no stress:
★ Measure protein, vegetables & carbs with your fist
★ Measure fats with your thumb
★ One large glass of water with every meal
| Meal | Food Type & Qty |
| 1. Frittata with fresh spinach (eggs, spinach, coconut oil) | Protein x1, Veg x2, Fat x1 |
| 2. Celery with salsa & guacamole | Veg x1, Fat x2 |
| 3. Turkey salad plate (turkey, cream cheese, whole avocado, lettuce) | Protein x1, Fat x8, Veg |
| 4. Small snack: boiled eggs | Protein x1 |
| 5. Asian cabbage stir-fry (minced beef, green cabbage, ginger, chilli, scallions, garlic) | Protein x1, Veg x2 |
| Breakfast | Lunch | Snack | Dinner | |
| Mon | Bacon & eggs | Turkey salad plate | Almond milk, PB, cacao, stevia shake | Keto pizza (egg/cheese base) with olives & chicken |
| Tue | Low carb berry smoothie | Bun-less avocado stuffed beef burger | Handful of nuts | Chilli salmon on wilted spinach |
| Wed | Sausage with creamed cabbage | Ground beef & broccoli stir-fry | Tuna & sundried tomatoes | Frittata with spinach |
| Thu | Eggplant hash with eggs | Lamb chops, green beans & avocado | 2 boiled eggs | Pan-fried fish, roasted fennel, snap peas |
| Fri | Mushroom omelette | Chicken salad, olive oil & feta | Celery with salsa & guacamole | Ground beef & Asian cabbage stir-fry |
| Protein | Produce & Fats | Pantry |
| Eggs Bacon & sausage Ground beef & minced beef Turkey breast Chicken breast Lamb chops Salmon & white fish |
Spinach Broccoli Green cabbage Green beans Snap peas Fennel Eggplant Mushrooms Avocados Cream cheese, feta, olives |
Coconut oil Almond milk Peanut butter Cacao powder Stevia Tuna (canned) Ginger, chilli, garlic, scallions |