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A high-fat, moderate-protein eating plan to help minimize carbohydrates.

Our Ketogenic Diet uses a wide range of nutrient-dense ingredients to avoid common nutrient deficiencies associated with a ketogenic diet. The meal plan provides less than 30 grams per day of net carbohydrates, with the majority coming from fiber. Fiber will not prevent ketosis and it helps support a healthy digestive system.

This program is designed for the purpose of promoting general health and wellness through ketosis. It is not intended to treat epilepsy or any other type of seizure disorder.








15 Recipes  7 day menu
All recipes come with photos, instructions, and nutrient info. 

Scrambled Eggs with Peppers & Kale15 minutes · 5 ingredients

Bacon & Egg Cups 25 minutes · 4 ingredients

Bacon, Avocado & Cheddar Egg Wrap 25 minutes · 7 ingredients

Macadamia Nuts 2 minutes · 1 ingredient

Bacon Egglets with Greens 15 minutes · 3 ingredients

Keto Snack Plate 5 minutes · 4 ingredients

Keto Mini Quick Bread 10 minutes · 4 ingredients

Zucchini Noodles with Salmon 20 minutes · 9 ingredients

Turkey & Cheese Snack Box 5 minutes · 3 ingredients

Toasted Walnuts 15 minutes · 1 ingredient

Creamy Spinach & Sun Dried Tomato Chicken 25 minutes · 7 ingredients

Parmesan Chicken & Kale Skillet 20 minutes · 8 ingredients

BLT Salad Bowls 15 minutes · 7 ingredients

Sun Dried Tomato & Olive Chicken with Spinach 35 minutes · 6 ingredients

Salmon with Herb Sauce 20 minutes · 7 ingredients



This program was created with the following key considerations:

Low Carbohydrate

A low carbohydrate diet is beneficial in improving features of metabolic syndrome, blood glucose management, and cardiovascular risk. This gluten-free, grain-free, low glycemic meal plan provides a net carbohydrate quantity of less than 30 grams per day. High-fiber, complex carbohydrates such as vegetables and nuts are paired with fats and protein to optimize insulin and energy levels. This plan is sugar-free and avoids artificial sweeteners as these can negatively alter gut microbiota.


Healthy Fats

Following a ketogenic diet with good quality fats help maintain normal gut function and improve cholesterol levels. Replacing carbohydrates with good fats such as avocado increases satiety and stabilizes blood sugars. This program incorporates omega-3 fats from walnuts and EPA and DHA from salmon. These types of fats are associated with improved cognitive function, cardiovascular benefits, and reduced inflammation. 


Bone Building Nutrients

Calcium, magnesium, and phosphorus are minerals essential for building and maintaining healthy bones. These minerals are also commonly lacking in the ketogenic diet and result in nutrient deficiencies. This meal plan uses calcium-rich ingredients like cheddar cheese, coconut milk, salmon, and kale. Magnesium and phosphorus are incorporated from food sources like spinach, avocado, eggs, and chicken. Protein is an essential nutrient for bone health and makes up over 20% of the daily calories in this plan.  


Immune Support 

Zinc and selenium are critical to support immune function. These minerals are also commonly deficient in the ketogenic diet. You can find zinc sources in this meal plan from chicken and cheese. Selenium is incorporated daily from eggs, turkey, and spinach.


Keto Diet E-Book

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