Ready for an introduction to the keto way of eating? Access our best thinking on how to activate ketosis with nutrient-dense, low-carb meals that you can cook at home without spending hours in the kitchen. Created by the Senza health coaching team, this eight-page digital download (PDF) contains 14 days of keto meals with links to recipe ingredients and directions as well as a detailed keto food shopping list to print for each week.
We designed the day-by-day plan around popular recipes from our global keto community and to be flexible in accommodating a variety of food preferences. Get your personal macros with our free app for keto and fasting, then plan and log meals as you go. Coaching assistance is provided in the app to fine-tune your approach and optimize results.
About the macros:
- Assuming one serving per recipe, the net carbs per day will range from 9g to 18g, leaving room for optional snacks while staying below the threshold of 25NC to initiate ketosis.
- Daily protein intake is between 49g-77g per day, and you can easily adjust portions to meet your individual protein target. Remember to have more protein on exercise days!
- Similarly, dietary fat amounts in this plan vary from 47g to 84g per day and can be adjusted to it your personal macro settings.