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Strict Start: 7 days under 20 g net carbs a day

Strict Start: 7 days under 20 g net carbs a day

Your first keto week, planned to the gram. Every day stays under 20 g net carbs, including dessert at the weekend, and a glass of the electrolyte drink each day to help your body through the first week.

At a glance

13.7 g net carbs a day on average · highest day 17 g · limit 20 g. Every number is added up from the verified figures of each recipe (one serving per meal). How we calculate.

Monday

11 g net carbs · 80 g protein · 90 g fat · 1172 kcal

Tuesday

10.9 g net carbs · 90 g protein · 133 g fat · 1605 kcal

Wednesday

12 g net carbs · 76 g protein · 126 g fat · 1491 kcal

Thursday

14.3 g net carbs · 111 g protein · 115 g fat · 1532 kcal

Friday

14 g net carbs · 121 g protein · 129 g fat · 1704 kcal

Saturday

16.6 g net carbs · 94 g protein · 188 g fat · 2135 kcal

Sunday

17 g net carbs · 93 g protein · 129 g fat · 1597 kcal

Prep plan

Shopping list for the whole plan

Cooking for . Salt, pepper and water are not listed. Check your cupboard before you shop.

Vegetables, herbs & fruit

  • 38 g chives
  • 460 g spinach
  • 2 avocados
  • 260 g celery
  • 6 lemons
  • 70 g parsley
  • 810 g little gem or cos lettuce
  • 12 sage leaves
  • 5 garlic cloves
  • 2 limes
  • 4 g mint
  • 100 g red bell pepper
  • 500 g radishes (with leaves)
  • 550 g asparagus
  • 10 g tarragon leaves
  • 35 g dill
  • 320 g cucumber
  • 70 g mixed salad leaves
  • 40 g fresh ginger
  • 140 g spring onions
  • 400 g mustard greens or pak choi
  • a pinch chilli flakes
  • 1 sprig rosemary
  • 180 g rocket
  • 180 g cherry tomatoes
  • 120 g raspberries
  • 150 g green beans
  • 100 g frisée
  • 1 shallot

Fish & shellfish

  • 2 thick skinless cod loins
  • 2 skin-on salmon fillets
  • 120 g smoked mackerel fillet
  • 400 g cooked salmon
  • 2 tuna steaks
  • 4 anchovy fillets
  • 2 skin-on arctic char fillets

Meat & poultry

  • 600 g cooked chicken
  • 6 lamb loin or rib chops
  • 800 g boneless chicken thighs
  • 1 sirloin or rib-eye steak
  • 2 duck legs
  • 350 g duck fat (for the confit; strain and reuse)

Dairy & eggs

  • 32 eggs
  • 210 g butter
  • 480 ml double cream
  • 180 g mayonnaise
  • 100 g feta
  • 40 g aged cheese
  • 60 g sour cream
  • 80 g soft goat cheese
  • 100 ml whole milk

Pantry

  • 60 g walnuts
  • 410 ml olive oil (or your cooking oil)
  • 0.5 tsp cream of tartar or a pinch of potassium-rich low-sodium salt
  • 7.5 tsp monk fruit sweetener (optional)
  • 5.75 tsp Dijon mustard
  • a pinch paprika
  • 4 seed crackers
  • 20 g almond flour
  • 1 tbsp light soy sauce or tamari
  • 1 tsp toasted sesame oil
  • 70 g pumpkin seeds
  • 0.25 tsp smoked paprika
  • 0.25 tsp ground cumin
  • 60 g Parmesan
  • 20 g virgin coconut oil
  • 7 g unsweetened cacao powder
  • 9 g erythritol
  • 5 g unsweetened coconut flakes
  • 0.75 tsp vanilla extract
  • 40 g olives
  • 1 tbsp red wine vinegar
  • 6 green cardamom pods
  • 3 gelatine leaves

Nutrition figures are estimates based on food tables and the recipe yields. They are not medical advice. If you follow a therapeutic diet, use your own weighed portions and talk to your doctor or dietitian.