LOOK INSIDE
Here’s Day One, exactly as it prints
Every day follows this layout: four meals with portions written the way you’d cook them, and the day’s totals underneath.
Day One
DAY 1 OF 7Macro values are estimates based on standard recipe and portion data.
Everything for all seven days
PRODUCE
- Avocados (5)
- Baby spinach (2 bags)
- Romaine hearts
- Mixed salad greens
- Asparagus (1 bunch)
- Broccoli (2 heads)
- Cauliflower (1 head)
- Brussels sprouts (1 lb)
- Zucchini (4)
- Celery (1 bunch)
- Cucumber (2)
- Berries (small punnet)
- Garlic, lemons
PROTEIN
- Chicken breasts (2 lb)
- Chicken thighs (1.5 lb)
- Whole roasting chicken
FIVE SECTIONS IN THE FULL LIST, ON ONE PRINTED PAGE
WHY THIS ONE IS DIFFERENT
This plan starts from the numbers. Every day lands between 1,650 and 1,720 calories with net carbs under 25g, and the macros on each page are already reconciled to that total, with all four meals in place.
No app, no logging, no weighing. Portions are written the way you’d actually cook them, so the decisions are made before you open the fridge.
QUESTIONS
Before you sign up
The short answers, before you hand over an email address.
Not sure about the calories? Work out your own numbers →Is this really free?+
Yes — the full seven days, the macros and the shopping list, for an email address and nothing else. There is no card, no trial, and no paywall halfway through day four. It stays yours if you unsubscribe an hour later.
Is 1,700 calories right for me?+
Every day is built around roughly 1,700 calories. If you need more or less, the macro calculator gives you your own targets, and you can scale portions from there.
Can I swap meals?+
Yes. Swap a meal for the same slot from another day — lunch for lunch, dinner for dinner — and the totals stay close. The vegetable and fruit lists carry the net-carb figures if you want to check a substitute.
Do I need to weigh anything?+
No. Portions are written in eggs, ounces and tablespoons, the way you’d actually cook.
Should I check with my doctor first?+
If you take medication for diabetes or blood pressure, are pregnant or nursing, or are on a GLP-1 medication — yes. This plan is general information, not medical advice.
What if I want more than 7 days?+
Seven days is enough to get the shape of it and stop thinking about food constantly — for a lot of people that’s all they need. If you’d rather not go back to planning, the 90-Day Keto Toolkit runs the same approach across thirteen weeks. The last page of the plan has the details; no need to decide now.
STILL DECIDING?
Take the week off planning
The hardest part of the first week is not the food, it's the deciding. Let this do that part, and see how the week goes.
- 21 meals + 7 snacks, each day totalled for calories, fat, protein and net carbs
- One shopping list for the whole week, grouped by section
- 11 printable pages, nothing to weigh
WHILE YOU’RE HERE