8 weeks 1600 kcal/day
KetoLow Carb
About This Plan
An eight-week ketogenic plan that eases you into nutritional ketosis over a two-week transition period before settling into a strict 70F/25P/5C macro ratio at approximately 1,600 calories daily. Weeks 1–2 taper carbs gradually from 100g down to under 30g net, minimizing keto-flu symptoms. Staple meals include scrambled eggs with avocado and bacon for breakfast, a spinach-and-grilled-chicken salad with olive oil dressing for lunch, and pan-seared salmon with roasted zucchini and butter for dinner. Snack options include macadamia nuts, cheese crisps, celery with cream cheese, and fat bombs made from coconut oil, cocoa, and almond butter. Electrolyte supplementation is covered — 3,000–5,000 mg sodium, 300–400 mg magnesium, and 1,000–3,500 mg potassium daily via bone broth, lite salt, and leafy greens. Common pitfalls like hidden carbs in sauces, artificial sweeteners that spike insulin, and social dining strategies are addressed each week.
What You'll Get
- Complete 8 weeks meal plan
- Approximately 1600 kcal/day with macro breakdowns
- Full recipes with ingredients and prep instructions
- Weekly grocery lists
- Swap options for dietary restrictions
