WELCOME

EASY KETO LIFESTYLE

Hi, it’s Sophie here, and I’m so glad you've found our
Free Ketogenic Diet 7-Day Meal Plan.

I know starting the keto diet can be pretty daunting, and all of the
information can be overwhelming...

What are macros?

What can I eat?
How much can I eat?
I didn't know fruit and veg contain carbohydrates? 
Is it healthy to eat so much fat?

These may be just a few of the questions whizzing around your

head right now but rest assured, you're in the right place.
This meal plan will answer some of your questions and provide you
with a concrete plan to follow for the next 7 days.

Before we jump into the meal plan here are

3 TROUBLESHOOTING STEPS
for you take before you get stuck into keto.
 BEFORE YOU BEGIN
EASY KETO LIFESTYLE

STEP 1
Read through our list of articles to make sure you fully understand what
a ketogenic diet is, and isn't.

What Exactly Is A Keto Diet? - click to view 

What Is Nutritional Ketosis? - click to view

Is All That Fat Really Good For You? - click to view

Is It Really Healthy To Have Too Few Carbs? - click to view

STEP  2
Clear out your pantry and fridge. Refined carbohydrates and sugar are
difficult addictions that affect most of us today. So make it easier for
yourself, get rid of the temptation and replace with ingredients from this
meal plan.

STEP  3

Get a  Blood
         Ketone
          Monitor
           and track. Many studies have proven that
tracking your progress really helps to lose weight and stay on the right
path. It enables you to see your achievements, as well as helps you to
troubleshoot when things aren't going to plan. So, while it’s not
necessary to use a ketone meter on a ketogenic diet, it does help a lot of
people stick to the diet and optimise it for their body.

Here's an article on the How, Why and What with

tracking your ketones - click to view
 YOUR FIRST WEEK
EASY KETO LIFESTYLE

Let's cut to the chase, your first week on the ketogenic diet is likely
going to suck, with possible side effects which we call The Keto Flu. As
your body is adjusting it's SUPER important to replenish your electrolytes
(more on this below), but just be aware that it will take at least a week
(often 2-3 weeks) for your body to adjust.

To understand the What & Why of The Keto Flu, as well as 7 remedies to
help you through it - read up here

You’ll typically feel tired, headaches, moody and have flu-like symptoms.
Just understand that this is nothing to fear, it's your body re-adjusting
after having spent such a long time being so reliant on carbs and sugar as
its main energy source. It just takes a bit of time for your body to switch
gears, alter its metabolism and start burning fat and ketones efficiently.

ELECT RO-LEMONADE
Here's my all-natural Electrolyte Lemonade recipe to kick back at
The Keto Flu the right way.

1 cup sparkling water - or filtered still water | 1/2 large lemon juice
  1/4
      tsp
      pink
       himalayan
              salt 
      | 1/4 tsp cream of tartar | ice cubes
2 drops liquid stevia glycerite optional, for sweetness

Optional add-ins: 1 tbsp aloe vera juice your gut will love you!
1 tbsp fresh ginger zingy flavour & anti-inflammatory
1 tbsp apple cider vinegar aids digestion and weight loss, promotes skin health

Mix all ingredients together & enjoy!

 ABOUT THIS MEAL PLAN
EASY KETO LIFESTYLE

This meal plan is designed for one adult, and is to act as a guide for
helping you with your ketogenic diet. It provides a macro ratio of 5%
carbs, 15% protein and 80% fat. We understand that each person's needs
will differ and so I suggest modifying the plan to suit your individual
requirement.

All of the provided recipes are free on our website, the recipes available
here in this plan have been simplified to make it easier for you. You can
access the full recipes, with more ingredients, on our website by clicking
on the linked recipe titles in this document. Nutritional data for each
recipe can be found on the website also.

PREPARING FOOD FOR T HE WEEK

I suggest buying the ingredients for this meal plan for the week ahead
and using the Sunday to prepare certain foods in advance.

Prepare the chocolate fudge fat bomb and coconut fat bomb and
store in an airtight container either in the fridge or freezer.
Cook the Cauliflower Rice and store it in an airtight container in
the fridge. Warm through in the microwave before eating.
Prepare the Fat Filled Mayo and store it in an air tight container in
the fridge.
Prepare the Beef Burgers and store them in an airtight container in
the fridge. Warm through in the microwave before eating.
 CARBS
5%
PROTEIN

7-DAY MEAL PLAN

15%

CLASSIC
KETO

EASY KETO LIFESTYLE

FATS
80%

BREAKFAST LUNCH DINNER SNACKS

MON

creamy breakfast beef burgers in chilli con carne & BP coffee/tea

smoothie lettuce wraps cauliflower rice choc fudge fat bomb

fried eggs, bacon, thai red  BP coffee/tea

TUE

chicken cacciatore
sautéed spinach & cauliflower rice fish curry coconut fat bomb
WED

creamy breakfast beef burgers in zingy prawn BP coffee/tea

smoothie lettuce wraps zoodle stir fry choc fudge fat bomb
THU

fried eggs, bacon, spicy sausage chilli con carne BP coffee/tea

sautéed spinach soup & cauliflower rice coconut fat bomb

creamy breakfast beef burgers in thai red BP coffee/tea

FRI

smoothie lettuce wraps fish curry choc fudge fat bomb

keto breakfast spicy sausage chilli con carne & BP coffee/tea

SAT

burrito soup cauliflower rice coconut fat bomb

keto breakfast chicken cacciatore

SUN

zingy prawn BP coffee/tea

burrito & cauliflower rice zoodle stir fry choc fudge fat bomb
 BREAKFAST
EASY KETO LIFESTYLE

CREAMY BREAKFAST SMOOTHIE X3

120 ml (½ cup) almond milk unsweetened OPTIONAL HEALTHY ADD-INS
60 g (2 oz) raw cacao butter or cream cheese + 1 tsp true cinnamon 
1 tbsp raw almond butter + 1 tbsp aloe vera
½ ripe avocado, chopped + 1 tbsp l-glutamine powder
½ tsp ceylon cinnamon + 1 tbsp grass-fed collagen protein
(optional) 1 cup ice
(optional) 2 drops liquid stevia or sweeten to Blend together in a high-powered blender like
your taste Nutri Ninja & enjoy!

Makes 1 serving.

KETO BREAKFAST BURRITO X1

1 tbsp grassfed butter
4 eggs
2 tbsp parmesan cheese, grated
1/4 tsp pink himalayan salt
Filling:
50g (2oz) scallions, chopped
60g (2½ oz) red bell pepper, chopped,
cooked
4 rashers bacon chopped, cooked
60g (2½oz) cheddar cheese, grated
1 tbsp soured cream
1/4 tsp black pepper
1. Sauté your filling ingredients in butter; onions and     
    pepper, and cook the bacon. Leave to one side.
2. Burrito: melt the butter in a suitably sized frying pan
3. Beat the eggs and parmesan and salt together and       
    pour half of the mixture into the frying pan
4. Cook over medium heat until the egg just starts to set
5. Sprinkle the cheese onto the middle of the egg wrap, 
    then top with your cooked filling ingredients
6. Cover the pan and cook for a further 2-3 minutes until 
    the egg is fully cooked through
7. Slide onto a plate and add the sour cream
8. Roll up the wrap to form your scrumptious burrito!!

Makes 2 servings.

FRIED EGGS, BACON & SAUTÉED SP INACH X2

1 large egg 1. Melt have of the butter in a medium sized frying pan
2 slices of bacon 2. Crack in the egg and add the slices of bacon
15g (1 tbsp) grassfed 3. Let it cook for a few minutes, however you like your bacon & eggs
butter 4. Once cooked to your perfection, place on a plate
120g (4 oz) spinach 5. Add the rest of the butter to the pan and melt
seasonings: salt, pepper 6. Add in the spinach, season with salt, pepper and chilli flakes and
and chilli flakes sauté for a few minutes.
7. Once wilted, add it to the plate with your bacon and eggs and
Makes 1 serving. drizzle all of the juices from the pan all over your breakfast!
 LUNCH
EASY KETO LIFESTYLE

BEEF BURGERS IN SALAD WRAP S & MAYO X1

500g (18oz) ground beef
1 egg, beaten
10g (½oz) ground almonds
2 scallions, chopped
1 fresh red chilli, chopped
1 tbsp rosemary
1 tbsp oregano
1/2 tsp pink himalayan salt
3 tbsp grassfed butter
romaine lettuce leaves for
wrapping
Makes 4 servings.
1. Combine the minced beef with herbs, chilli and scallions
2. Add half of the egg mixture and enough ground almonds 
     to bind
3. Divide the mixture into 6 burgers
4. Place 3 burgers on oven tray covered in baking
    parchment with a tbsp of butter on top of each burger
5. Bake at 175oC (350oF) in the oven for 15-20 mins
6. Wrap and freeze the other 3 uncooked patties to have     
    another time
7. Enjoy x1 burger for each lunch in the meal plan wrapped 
    in the lettuce leaves & a tbsp of  homemade mayo
    (recipe on last page).

CHICKEN CACCIATORE WITH CAULIFLOWER RICE X1

500g (18oz) chicken thigh fillets
3 tbsp animal fat of your choice
2 tsp smoked paprika
1 tsp basil
1 tsp chilli powder
400g (14oz) crushed tomatoes
salt & pepper, season to taste
1. Cut the chicken thighs into smaller pieces and       
    sauté in the animal fat until cooked on all sides
2. Stir in the rest of the ingredients
3. Pour into an ovenproof casserole dish and bake in 
    the oven for 20-25 minutes at 175oC (350oF) until 
    the chicken is cooked through. Serve with             
    cauliflower rice (recipe on last page).

Makes 4 servings.

SP ICY SAUSAGE SOUP & P ARMESAN CRISP S X1

200g (7oz) pork sausage
1 tbsp animal fat of your choice
125g (4oz) onion, chopped
1 clove garlic, minced
1/2 tsp chilli flakes
75g (3oz) crushed tomatoes
1/2 tbsp tomato paste
1/4 tsp himalayan salt
600ml (16 fl oz) beef stock/broth
2 tbsps parmesan, grated
Makes 4 servings.
1. In a large pan sauté the onion and garlic in               
    the animal fat until softened
2. Add chilli flakes, crushed tomatoes, paste and salt
3. Mix the beef stock into the pan and bring to the boil
4. Meanwhile grill or pan fry the sausages and cut into   
    1/4" pieces and add to the soup
5. Simmer the soup for another 10 minutes
For the Parmesan Crisps:
1. Place small piles of grated Parmesan on baking paper,
on a baking sheet and bake for 4-5 minutes until just
starting to crisp around the edges
 DINNER
EASY
CHILLI CON CARNE WITH
4 tbsp animal fat of your choice
60g (2½oz) onion, chopped
2 cloves garlic, minced
500g (18oz) ground beef
1 tbsp chilli powder
2 tsp ground cumin
1 tsp pink himalayan salt
1/2 tsp black pepper
200ml (1 cup) bone broth or water
200ml (1 cup) crushed tomatoes
Makes 4 servings.
THAI RED FISH CURRY
600g (21oz) white fish or salmon
4 tbsp grassfed butter
2 tbsp red curry paste
400ml (2 cups) coconut cream, full-
fat
4 tbsp cilantro chopped, fresh
salt & pepper
Makes 4 servings.
ZINGY P RAWN ZOODLE
2 tbsp animal fat of your choice
1 clove garlic, chopped
1/2 tsp fresh chilli, chopped
75g (3oz) broccoli, cut small florets
2 mushrooms, chopped
275g (10oz) prawns (shrimp)
1 tbsp grassfed butter
1 medium zucchini homemade noodles
1 tbsp cilantro chopped, fresh
1 tbsp lime juice fresh
Makes 2 servings.
KETO LIFESTYLE
CAULIFLOWER RICE X1
1. Melt the animal fat in a large pan, add onions and         
    garlic and sauté over medium heat for 5 mins
2. Stir in the minced beef and cook until the meat is no     
    longer pink
3. Add the spices to the pan with the salt and black pepper
4. Stir in the bone broth (or water) and crushed tomatoes 
    and bring to the boil
5. Continue cooking over a medium heat for 15-20 mins     
    stirring occasionally
6. Enjoy with a serving of cauliflower rice (recipe on last   
    page).
X1
1. Choose a suitable baking dish that will hold all of the fish   
    but doesn't leave too much room between the fish and the   
    dish. Grease and place the fish inside
2. Place a tablespoon of butter on top of each piece of fish
    and sprinkle salt and pepper to taste
3. In a small bowl mix together the coconut cream, curry paste 
    and cilantro and pour over the fish
4. Bake in the oven at 200oC (400oF) for around 20 minutes     
    until the fish is cooked through
STIR FRY X1
1. Melt the animal fat in a wok or medium sized frying   
    pan
2. Sauté the garlic, chilli, broccoli and mushrooms, with 
    salt & pepper, for 6-8 minutes
3. Add the prawns and cook for a further 3-4 minutes     
    until prawns are cooked through
4. In a separate pan sauté the zoodles in the butter
    with salt and pepper for 3-4 minutes
5. Add the zoodles to the wok and stir through
6. Serve immediately, sprinkled with the cilantro and     
    fresh lime juice
 FAT BOMBS & SIDES
EASY KETO LIFESTYLE

COCONUT FAT BOMB X1

55g (2oz) shredded coconut, 1. Preheat the oven to 175oC (350oF) and scatter the shredded 
unsweetened      coconut out onto a baking sheet
55g (2oz) raw cacao butter 2. Toast the coconut in the oven for 5 minutes until light         
55g (2oz) unrefined coconut oil      golden in colour, tossing to prevent burning
1/2 tsp ceylon cinnamon 3. Transfer the toasted coconut into a blender and pulse until   
1/2 tsp vanilla extract, sugar-free     smooth.
pinch of pink himalayan salt 4. Add in the cacao butter and melted coconut oil to the           
(optional) drops of liquid stevia,     blender with the cinnamon, salt and vanilla extract
sweeten to your taste - only if 5. Place mixture into the fridge and allow to solidify slightly   
required, best to avoid sweeteners     for 20 min
even natural ones 6. Form the mixture into 12 balls, alternatively if the mixture   
    is still runny add into muffin cups, and place in the freezer 
Makes 12 fat bombs.       for at least 30 minutes and let it solidify. Store in the       
      fridge or freezer ready to eat.

CHOCOLATE FUDGE FAT BOMB X1

60g (2½oz) almond butter natural, raw 1. In a small pot over medium heat, melt and combine almond 
60g (2½oz) refined coconut oil, melted     butter and coconut oil.
30g (1¼oz) cocoa powder unsweetened 2. Add the dried ingredients and stir until well-combined,       
2 1/2 tbsp coconut flour     remove from heat and allow to cool slightly.
1 tsp vanilla extract 3. Taste test to determine if additional sweetener is needed   
(optional) drops of liquid stevia,     and add more as necessary depending on your preferences.
sweeten to taste 4. Pour the mixture into a silicone mould and place in the       
2x pinches pink himalayan salt     freezer allowing the fat bombs to solidify for 3-4 hours.     
Makes 15 fat bombs.     Enjoy when ready!

BULLETP ROOF COFFEE

high quality, low-toxin coffee
(doesn't give you the crash and
jitters that are common from
standard coffee)
2 tbsp grass-fed, unsalted butter
1 tsp - 2 tbsp* of 100% c8 MCT oil -
*start with 1 tsp & build up tolerance
Makes 1 serving.
1. Brew your coffee in a french press
2. Using a high speed blender like Nutri Ninja, blend the       
    coffee with the butter and MCT oil for 20 seconds
3. Pour & enjoy!
This is a pure fat bomb and can be enjoyed any time you feel
hungry throughout the meal plan, to up your fat intake and
satiate you.
 FAT BOMBS & SIDES
EASY KETO LIFESTYLE

BULLETP ROOF TEA 
strong brewed tea or caffeine-free
herbal tea
1 tsp - 2 tbsp* 100% c8 MCT oil
*start with 1 tsp & build up tolerance
1 tbsp butter, ghee or raw cacao butter
1/8 tsp ground cinnamon
Makes 1 serving.
1. Brew your tea
2. Blend all ingredients together in a high powered       
    blender like Nutri Ninja for 20 seconds (be careful     
    with the heat compression).
3. Pour into mug & enjoy!
This is a pure fat bomb and can be enjoyed any time you
feel hungry throughout the meal plan, to up your fat
intake and satiate you.

CAULIFLOWER RICE X1
1 large cauliflower 1. Grate the cauliflower in a food processor
3 tbsp grassfed butter 2. Melt the butter in a medium pan, add the scallion and     
1 scallion, chopped     sauté for 2 mins
1 tsp pink himalayan salt 3. Add the grated cauliflower, salt and pepper and give it a 
1/2 tsp black pepper     good stir, cover the pan then turn the heat down low
    and slowly cook for 5-7 mins. Be careful not to burn the 
Makes 4 servings.     rice on the bottom of the pan.

EASY KETO MAYO X1

1 large egg
2 large egg yolks
1 tsp dijon mustard
1 tbsp apple cider vinegar
1 whole lemon juice
1/4 tsp pink himalayan salt
250ml (8fl oz) macadamia nut oil or
refined avocado oil or refined olive
oil (needs to be light-tasting as not
to overpower the flavour)
pinch of black pepper
1. Using a countertop blender, add all of the ingredients
    a part from the oil and mix just enough to combine.
2. Have the blender running on a medium speed and very 
    slowly pour in the oil, taking at least 2 minutes to add 
    all of the oil into the blender - this is really important 
    for it to thicken properly.
3. After all of the oil has been added, continue to blend   
    until the mixture reaches a consistency of mayonnaise
4. Store in an air tight container in the fridge.

Makes 10 servings.