Keto Meal Plan
A 2,000 kcal ketogenic week. Carbohydrate stays around 5 to 10% of calories so the body can use fat and ketones instead of glucose. Set carb limits and calories in Foodzilla.
The ketogenic diet
Keto is high fat, low carbohydrate. The aim is ketosis: the body uses fat, and the ketones made from that fat, as its main fuel instead of glucose. That usually means holding carbohydrate at about 5 to 10% of calories.
Fat fills the gap, about 70 to 75% of calories. Protein sits around 15 to 20%. Too much protein can turn into glucose through gluconeogenesis and knock someone out of ketosis.
What people use keto for
Keto is not for everyone. Where it is appropriate, the usual reasons are:
- 1. Weight. With carbohydrate restricted, the body is more likely to burn stored fat.
- 2. Blood sugar. Less carbohydrate means smaller glucose spikes and, for some people with type 2 diabetes, better insulin sensitivity. This still needs medical oversight.
- 3. Mental clarity. Some people feel clearer when the brain is running on ketones.
- 4. Satiety. High fat meals keep people fuller, which cuts snacking.
The 2,000 kcal keto week
A general-use week for clients with no medical reason to avoid keto. Get medical clearance first. Keto is a poor fit for several conditions and for pregnancy.
- - Low carbohydrate. About 10% of calories, in line with ketogenic practice.
- - Moderate protein. High enough for muscle, low enough to limit gluconeogenesis.
- - Fat from food. Avocado, nuts, seeds, olive oil, oily fish. Not only butter and bacon.
- - The rest of the nutrients still have to be in the week. A keto plan that is only fat bombs is a bad plan.
- - Change it. Carb cap, calories, and foods are all editable in Foodzilla.
How to use this template in your practice
Set the carb cap, fat-to-protein ratio, and calories. Swap foods the client will eat and tolerate.
Export a branded PDF and send it through the portal. The grocery list should look like a keto shop, not a standard trolley.
Key Features
Healthy fats
Avocado, nuts, seeds, olive oil, and oily fish cover most of the energy.
Customisation
Change the carb cap, calories, and foods in Foodzilla.
Disclaimer
This template is provided for educational and informational purposes only. It does not constitute medical or nutritional advice. Always consult a qualified healthcare professional before making dietary changes.
Use This Template in Your Practice
Start with this template, customise it for each client, and send a finished meal plan in minutes instead of hours.
Branded PDF Export
Your logo, your colours, your brand
Custom Macros
Adjust calories and macros per client
Smart Grocery Lists
Built automatically from the meal plan
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