Download - KETO EATING PLAN
S I N C E 2 0 0 4
KETO EATING PLAN
FOR WOMEN
7-DAY LOW-CARB, HIGH-FAT & MODERATE-PROTEIN EATING PLAN
PART OF SA’S MOST SUCCESSFUL 12-WEEK WEIGHT LOSS PROGRAM
The Keto eating plan is a very low-carb, high fat plan with a moderate amount of protein. Around 75% of your total energy intake is from fat, 20% from protein and only 5% is from carbohydrates. The goal is to get your body into the metabolic state of Ketosis and then maintain Ketosis.
KETOGENIC EATING PLAN
I N T R O D U C T I O N
HOW DOES IT WORK & HOW DOES IT HELP YOU LOSE WEIGHT?Your body normally prefers to use glucose as the main energy source. When you restrict your carbohydrate intake and increase your fat intake drastically, your body eventually shifts from using glucose for energy to using fat for energy. Your body becomes more efficient in using fat as energy. When your body then breaks down fat there is a by-product that forms called Ketones. Your body will produce more and more Ketones and put your body into a state of Ketosis. This happens over a few days.
The Keto eating plan helps you to lose weight by using fat as an energy source and maintaining a state of Ketosis. This diet can also help with satiety and can have a beneficial effect on your appetite. It is very important to be consistent with this meal plan and maintain Ketosis. You should always follow a low carbohydrate intake as carbohydrates can kick your body out of Ketosis. It will have a negative impact if your body needs to switch back and forth between using glucose and fat for energy. Remember to maintain good hydration levels by drinking enough fluids during the day.
THE EATING PLAN MAINLY CONSISTS OF FOOD SUCH AS: Avocado, nuts, healthy oils (including MCT oil) Non-starchy vegetablesProteinsuchasredmeat,chicken,fish,eggsandcheese
YOU WILL BE REQUIRED TO AVOID OR LIMIT: Fruit Starches like grains and tubers (potatoes, sweet potatoes etc.) Starchy vegetables (pumpkin, butternut, carrots etc.) Beans and legumes
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KETOGENIC MEAL PLAN
I N T R O D U C T I O N
YOU SHOULD FOLLOW THIS MEAL PLAN IF YOU:
Prefer high fat, low-carb meals and snacks and don’t mind cutting out carbohydrates.
Have tried multiple low-calorie meal plans in an effort to lose weight but failed (if you want to try a different approach to weight loss).
Feel sluggish and fatigued after eating carbohydrates.
Want to control your appetite better.
Are able to control your blood sugar levels better following a high fat, low-carb diet.
DO NOT FOLLOW THIS MEAL PLAN IF YOU:
Are not able to follow a low-carb, high fat diet and maintain Ketosis full time.
Enjoy having carbohydrate-rich foods such as fruits and wholegrain starches.
Experiencenausea,refluxorgoutwhenconsuming high amounts of fat.
Struggle with low blood sugar levels.
Have any medical conditions that is contraindicated.
Always consult your healthcare practitioner when adjusting your diet, especially if you have any health conditions or concerns or taking prescription medication.
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P R E P A R A T I O N
THE ROLE OF SUPPLEMENTS IN YOUR EATING PLANThe biggest deciding factor in a Keto diet is the lifestyle commitment to consume enough fats daily as the results will only appear if you can successfully keep your body in Ketosis.
The USN® KETO range may assist with your dietary needs to support your lifestyle, successfully keep your body in Ketosis and rapidly increase the amount of fat you burn to lose more weight.
MAXIMIZE KETOSIS Fuels your muscles & brain whilst on a low-carb diet Activates Ketosis faster & reduce appetite Your vital stamina & energy source that replaces energy from carbs & sugars (glycogen)
FUEL KETOSIS Thisfatfillsyouupandprovidesyourbodywithenergy It boosts the creation of Ketones to be utilized as energy Helps you stay in the fat-burning state of Ketosis
SUPPORT KETOSIS Alkaline Powder helps to neutralize the acidity of the stomach and allow the body to maintain the fat-as-fuel state
Added L-glutamine to assist with muscle recovery
GUILT-FREE SOURCE OF ENERGY & SNACKExcellentsourceoffat&fibre Ideal ratio of fat, protein &carbs
ACTIVATE KETOSIS Kick-starts your day by increasing your metabolic rate Activates fat-burning & elevate feel-good energy Decreases appetite
BOOST KETOSIS Decreases appetite & increases satiety Helps meet daily fat intake requirementse
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FRE
E K
ETO GUIDE & DIET INCLUDED - FREE K
ETO G
UID
E &
DIE
T IN
CLUDED
EVERYTHING YOU NEED TO STAY IN KETOSIS
& RAPIDLY BURN FAT
COMPLETE 1 MONTH VALUE PACKNEW
SHOP NOWR995 SAVE R200SHOP ONLINE AT USN.CO.ZA OR AT
30 MINUTES BEFORE BREAKFAST 1 scoop USN KETO BHB salts
OR 1 tsp USN KETO ALKALINE POWDER 1-3 capsules USN KETO FAT BURN
30 MINUTES BEFORE LUNCH 1-3 capsules USN KETO FAT BURN
BREAKFAST 1-2 boiled eggs (Squash with fork & add MCT oil)
Season with course pink Himalayan salt & Tabasco
15ml USN KETO MCT oil
LUNCH Panfriedfish(120-150grawweight)inoliveoilwith
herb & course pink Himalayan salt seasoning OR 1 tin tuna
Green salad (lettuce, spinach, cabbage leaf mix), cucumber, green beans (2 cups)
Addmixedpumpkin&sunflowerseeds(1tbsp.)andapple cider vinegar
Add 15ml USN KETO MCT oil
DINNERChickenstrips(120-150grawweight),panfriedinolive oil & herbs
Stir fried vegetables (2 cups) Add 15ml USN KETO MCT oil
Food images are for presentation purposes and may vary from actual eating plan.
MONDAYK E T O E A T I N G P L A N
SNACK 1 Serving USN KETO Meal Shake OR 1 Serving USN
BlueLab™ Whey with 15ml USN KETO MCT oil added / 1 KETO Perfect Bar
POST-EXERCISE Take 1 tsp of USN KETO Alkaline Powder on an empty stomach
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30 MINUTES BEFORE BREAKFAST 1 scoop USN KETO BHB salts
OR 1 tsp USN KETO ALKALINE POWDER 1-3 capsules USN KETO FAT BURN
30 MINUTES BEFORE LUNCH 1-3 capsules USN KETO FAT BURN
BREAKFAST Full cream or double cream unsweetened yoghurt(100g)
Add chia seeds & almond slivers mix (2 tbsp.) 15ml USN KETO MCT oil
LUNCH Beefstrips(120-150grawweight),panfriedinoliveoil Season with course pink Himalayan salt & herbs Broccoli&cauliflower,steamed(2cups) Add 15ml USN KETO MCT oil ½ Avocado, served with course pink Himalayan salt
and apple cider vinegar
DINNERBeefmince(120-150grawweight),stirfriedinoliveoil Season with course pink Himalayan salt & herbs Serve on cauli-rice (1 cup) Tomato, celery and herb bolognaise (1 cup) Add 15ml USN KETO MCT oil Sautéed green beans (½ cup)
Food images are for presentation purposes and may vary from actual eating plan.
TUESDAYK E T O E A T I N G P L A N
SNACK 1 Serving USN KETO Meal Shake OR 1 Serving USN
BlueLab™ Whey with 15ml USN KETO MCT oil added / 1 KETO Perfect Bar
POST-EXERCISE Take 1 tsp of USN KETO Alkaline Powder on an empty stomach
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30 MINUTES BEFORE BREAKFAST 1 scoop USN KETO BHB salts
OR 1 tsp USN KETO ALKALINE POWDER 1-3 capsules USN KETO FAT BURN
30 MINUTES BEFORE LUNCH 1-3 capsules USN KETO FAT BURN
BREAKFAST Egg scramble: 1-2 large eggs ½ cup baby spinach Pan fry in butter 15ml USN KETO MCT oil
LUNCH Chickenstrips(120-150grawweight),
pan fried in olive oil Season with course pink Himalayan salt & herbs Stir fried green beans & onions (1 cup) Add 15ml USN KETO MCT oil
DINNERPanfriedfish(120-150grawweight)inoliveoilwith herb & course pink Himalayan salt seasoning
Braised cream spinach, tomato, bell peppers, mushrooms (1 cup)
Add 15ml USN KETO MCT oil
SNACKRoasted&saltednuts(50g)
POST-EXERCISE Take 1 tsp of USN KETO Alkaline Powder on an
empty stomach
Food images are for presentation purposes and may vary from actual eating plan.
WEDNESDAYK E T O E A T I N G P L A N
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30 MINUTES BEFORE BREAKFAST 1 scoop USN KETO BHB salts
OR 1 tsp USN KETO ALKALINE POWDER 1-3 capsules USN KETO FAT BURN
30 MINUTES BEFORE LUNCH 1-3 capsules USN KETO FAT BURN
BREAKFAST 1-2 boiled eggs (Squash with fork & add MCT oil)
Season with course pink Himalayan salt & Tabasco
15ml USN KETO MCT oil
LUNCH Biltong,50-70g Greek salad (2 cups) with olive oil dressing
(1 tbsp.) and apple cider vinegar Add 15ml USN KETO MCT oil
DINNERGrilledlambchops(150grawweightwithbone) ½ Gem squash Serve with butter Coleslaw with cabbage & celery (1 cup) with olive oil mayonnaise
Add 15ml USN KETO MCT oil
SNACK 1 Serving USN KETO Meal Shake OR 1 Serving USN
BlueLab™ Whey with 15ml USN KETO MCT oil added / 1 KETO Perfect Bar
POST-EXERCISE Take 1 tsp of USN KETO Alkaline Powder on an empty stomach
Food images are for presentation purposes and may vary from actual eating plan.
THURSDAYK E T O E A T I N G P L A N
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30 MINUTES BEFORE BREAKFAST 1 scoop USN KETO BHB salts
OR 1 tsp USN KETO ALKALINE POWDER 1-3 capsules USN KETO FAT BURN
30 MINUTES BEFORE LUNCH 1-3 capsules USN KETO FAT BURN
BREAKFAST 1-2 boiled eggs (Squash with fork & add MCT oil)
Season with course pink Himalayan salt & Tabasco
15ml USN KETO MCT oil
LUNCH Chicken drumsticks (2-3 medium) roasted with skin Roasted baby marrow (1 cup) with parmesan (1 tbsp.) Bell pepper & celery salad (1 cup) Add olive oil/MCT & apple cider vinegar dressing Add 15ml USN KETO MCT oil
DINNERMeatballs,3medium(120-150g) Hubbard squash (1 cup cooked) Add 15ml USN KETO MCT oil Braised cabbage (1 cup) in cumin & olive oil
Food images are for presentation purposes and may vary from actual eating plan.
FRIDAYK E T O E A T I N G P L A N
SNACKRoasted&saltednuts(50g)
POST-EXERCISE Take 1 tsp of USN KETO Alkaline Powder on an
empty stomach after exercise
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30 MINUTES BEFORE BREAKFAST 1 scoop USN KETO BHB salts OR 1 tsp USN KETO ALKALINE POWDER
BREAKFASTEggomelette:2largeeggs,fillwithswisschard & mushrooms
Add 15ml USN KETO MCT oil
LUNCH One tin tuna in water, drained Add 2 tbsp. cream cheese & 1 tbsp. mayonnaise Add 1 grated radish, 1 celery stick and 1 Tbsp
chopped spring onion & apple cider vinegar 2 seed crackers Add 15ml USN KETO MCT oil
DINNER 2 Chicken thighs (medium), roasted with skin Cauliflowermash(1cup) Add 15ml USN KETO MCT oil Cucumber & feta salad with apple cider vinegar
Food images are for presentation purposes and may vary from actual eating plan.
SATURDAYK E T O E A T I N G P L A N
SNACK 1 Serving USN KETO Meal Shake OR 1 Serving USN
BlueLab™ Whey with 15ml USN KETO MCT oil added / 1 KETO Perfect Bar
POST-EXERCISE Take 1 tsp of USN KETO Alkaline Powder on an empty stomach
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SUNDAY30 MINUTES BEFORE BREAKFAST
1 scoop USN KETO BHB salts OR 1 tsp USN KETO ALKALINE POWDER
BREAKFASTSmokedsalmon(50-90g) Serve with 1 whole avocado & 4-5 cherry tomatoes
Season with course pink Himalayan salt & herbs
LUNCH Chickenstrips(120-150graw),ORchickenbreast
pan fried in olive oil & herbs Stir fried vegetables (1 cup) Add 15ml USN KETO MCT oil
DINNERPanfriedfish(120-150gportionraw)in 1 teaspoon olive oil with herb & course Himalayan salt seasoning
Greek salad (2 cups) with olive oil/MCT & apple cider vinegar dressing
Add 15ml USN KETO MCT oil
Food images are for presentation purposes and may vary from actual eating plan.
K E T O E A T I N G P L A N
SNACK 1 Serving USN KETO Meal Shake OR 1 Serving USN
BlueLab™ Whey with 15ml USN KETO MCT oil added / 1 KETO Perfect Bar
POST-EXERCISE Take 1 tsp of USN KETO Alkaline Powder on an empty stomach
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WEEKLY EATING PLAN30
MIN
P
RIO
R T
O
BR
EAK
FAST
1 Sco
op U
SN K
ETO
BH
B sa
lts
OR
1 ts
p U
SN K
ETO
Alk
alin
e Po
wde
r 1-
3 ca
psul
es U
SN K
ETO
FAT
BU
RN
Rep
eat
day
1 O
RFu
ll cr
eam
or d
oubl
e cr
eam
uns
wee
tene
d yo
ghur
t (1
00g)
A
dd c
hia
seed
s &
alm
ond
sliv
ers
mix
(2 T
bsp)
A
dd 1
5ml U
SN K
ETO
MCT
oil
30 M
IN P
RIO
R
TO L
UN
CH1-
3 ca
psul
es U
SN K
ETO
FAT
BU
RN
Bee
f st
rips
(120
-150
g ra
w w
eigh
t), p
an f
ried
in o
live
oil
Seas
on w
ith
cour
se p
ink
Him
alay
an s
alt
& h
erbs
Bro
ccol
i & c
aulifl
ower
ste
amed
(2 c
ups)
Add
15m
l USN
KET
O M
CT o
il½
Avo
cado
, ser
ved
wit
h co
urse
pin
k H
imal
ayan
sal
t an
d ap
ple
cide
r vin
egar
SNA
CK1
Serv
ing
USN
KET
O M
eal S
hake
OR
1 S
ervi
ng U
SN B
lueL
ab™
Whe
y w
ith
15m
l USN
KET
O M
CT o
il ad
ded
PO
ST-
EXER
CISE
Take
1 t
sp o
f U
SN K
ETO
Alk
alin
e Po
wde
r on
an e
mpt
y st
omac
h af
ter e
xerc
ise
Bee
f m
ince
(120
-150
g ra
w w
eigh
t), s
tir f
ried
in o
live
oil
Seas
on w
ith
cour
se p
ink
Him
alay
an s
alt
& h
erbs
Serv
e on
cau
liflow
er ri
ce (1
cup
)To
mat
o, c
eler
y an
d he
rb b
olog
nais
e (1
cup
) A
dd 1
5ml U
SN K
ETO
MCT
oil
Saut
éed
gree
n be
ans
(½ c
up)
TUES
DAY
- DA
Y 2
BREAKFAST LUNCH DINNER
30 M
IN
PR
IOR
TO
B
REA
KFA
ST
1 Sco
op U
SN K
ETO
BH
B sa
lts
OR
1 ts
p U
SN K
ETO
Alk
alin
e Po
wde
r 1-
3 ca
psul
es U
SN K
ETO
FAT
BU
RN
Egg
scra
mbl
e: 1
-2 la
rge
eggs
,½
cup
bab
y sp
inac
h Pa
n fr
y in
but
ter
15
ml U
SN K
ETO
MCT
oil
30 M
IN P
RIO
R
TO L
UN
CH1-
3 ca
psul
es U
SN K
ETO
FAT
BU
RN
Chic
ken
strip
s (1
20-1
50g
raw
wei
ght)
, pan
frie
d in
oliv
e oi
lSe
ason
wit
h co
urse
pin
k H
imal
ayan
sal
t &
her
bsSt
ir fr
ied
gree
n be
ans
& o
nion
s (1
cup
) A
dd 1
5ml U
SN K
ETO
MCT
oil
SNA
CKR
oast
ed &
sal
ted
nuts
(50g
)
PO
ST-
EXER
CISE
Take
1 t
sp o
f U
SN K
ETO
Alk
alin
e Po
wde
r on
an e
mpt
y st
omac
h af
ter e
xerc
ise
Pan
frie
d fi
sh (1
20-1
50g
raw
wei
ght)
in o
live
oil
wit
h he
rb &
cou
rse
pink
Him
alay
an s
alt
seas
onin
gB
rais
ed s
pina
ch, t
omat
o, b
ell p
eppe
rs,
mus
hroo
ms
(1 c
up)
Add
15m
l USN
KET
O M
CT o
il
WED
NES
DAY
- DA
Y 3
BREAKFAST LUNCH DINNER
30 M
IN
PR
IOR
TO
B
REA
KFA
ST
1 Sco
op U
SN K
ETO
BH
B sa
lts
OR
1 ts
p U
SN K
ETO
Alk
alin
e Po
wde
r1-
3 ca
psul
es U
SN K
ETO
FAT
BU
RN
1-2
boile
d eg
gs (S
quas
h w
ith
fork
& a
dd U
SN M
CT o
il)Se
ason
wit
h co
urse
pin
k H
imal
ayan
sal
t & T
abas
co
15m
l USN
KET
O M
CT o
il
30 M
IN P
RIO
R
TO L
UN
CH1-
3 ca
psul
es U
SN K
ETO
FAT
BU
RN
Bilt
ong,
50-
70g
Gre
ek s
alad
(2 c
ups)
wit
h ol
ive
oil d
ress
ing
(1 T
bsp)
and
app
le
cide
r vin
egar
Add
15m
l USN
KET
O M
CT o
il
SNA
CK1
Serv
ing
USN
KET
O M
eal S
hake
OR
1 S
ervi
ng U
SN B
lueL
ab™
Whe
y w
ith
15m
l USN
KET
O M
CT o
il ad
ded
PO
ST-
EXER
CISE
Take
1 t
sp o
f U
SN K
ETO
Alk
alin
e Po
wde
r on
an e
mpt
y st
omac
h af
ter e
xerc
ise
Gril
led
lam
b ch
ops
(150
g ra
w w
eigh
t w
ith
bone
)½
Gem
squ
ash
Serv
e w
ith
butt
erCo
lesl
aw w
ith
cabb
age
& c
eler
y (1
cup
) wit
h ol
ive
oil
may
onna
ise
Add
15m
l USN
KET
O M
CT o
il
THU
RSD
AY -
DAY
4
BREAKFAST LUNCH DINNER
30 M
IN
PR
IOR
TO
B
REA
KFA
ST
1 Sco
op U
SN K
ETO
BH
B sa
lts
OR
1 ts
p U
SN K
ETO
Alk
alin
e Po
wde
r1-
3 ca
psul
es U
SN K
ETO
FAT
BU
RN
1-2
boile
d eg
gs (S
quas
h w
ith
fork
& a
dd U
SN M
CT o
il)Se
ason
wit
h co
urse
pin
k H
imal
ayan
sal
t & T
abas
co
15m
l USN
KET
O M
CT o
il
30 M
IN P
RIO
R
TO L
UN
CH1-
3 ca
psul
es U
SN K
ETO
FAT
BU
RN
Pan
frie
d fi
sh (1
20-1
50g
raw
wei
ght)
in o
live
oil w
ith
herb
&
cour
se p
ink
Him
alay
an s
alt
seas
onin
g O
R 1
tin
tun
a.G
reen
sal
ad (l
ettu
ce, s
pina
ch, c
abba
ge le
af m
ix),
cucu
mbe
r, gr
een
bean
s (2
cup
s)A
dd m
ixed
pum
pkin
& s
unfl
ower
see
ds (1
Tbs
p) a
nd a
pple
ci
der v
ineg
ar
A
dd 1
5ml U
SN K
ETO
MCT
oil
SNA
CK1
Serv
ing
USN
KET
O M
eal S
hake
OR
1 S
ervi
ng U
SN B
lueL
ab™
Whe
y w
ith
15m
l USN
KET
O M
CT o
il ad
ded
PO
ST-
EXER
CISE
Take
1 t
sp o
f U
SN K
ETO
Alk
alin
e Po
wde
r on
an e
mpt
y st
omac
h af
ter e
xerc
ise
Chic
ken
strip
s (1
20-1
50g
raw
wei
ght)
, pan
frie
d in
oliv
e oi
l &
herb
sSt
ir fr
ied
vege
tabl
es (2
cup
s)
Add
15m
l USN
KET
O M
CT o
il
MO
ND
AY -
DAY
1
BREAKFAST LUNCH DINNER
30 M
IN
PR
IOR
TO
B
REA
KFA
ST
1 Sco
op U
SN K
ETO
BH
B sa
lts
OR
1 ts
p U
SN K
ETO
Alk
alin
e Po
wde
r 1-
3 ca
psul
es U
SN K
ETO
FAT
BU
RN
1-2
boile
d eg
gs (S
quas
h w
ith
fork
& a
dd U
SN M
CT o
il)Se
ason
wit
h co
urse
pin
k H
imal
ayan
sal
t & T
abas
co
15m
l USN
KET
O M
CT o
il
30 M
IN P
RIO
R
TO L
UN
CH1-
3 ca
psul
es U
SN K
ETO
FAT
BU
RN
Chic
ken
drum
stic
ks (2
-3 m
ediu
m) r
oast
ed w
ith
skin
Roa
sted
bab
y m
arro
w (1
cup
) wit
h pa
rmes
an (1
Tbs
p)B
ell p
eppe
r & c
eler
y sa
lad
(1 c
up)
Add
oliv
e oi
l/M
CT o
il &
app
le c
ider
vin
egar
dre
ssin
g
A
dd 1
5ml U
SN K
ETO
MCT
oil
SNA
CKR
oast
ed &
sal
ted
nuts
(50g
)
PO
ST-
EXER
CISE
Take
1 t
sp o
f U
SN K
ETO
Alk
alin
e Po
wde
r on
an e
mpt
y st
omac
h af
ter e
xerc
ise
Mea
tbal
ls, 3
med
ium
(120
-150
g)H
ubba
rd s
quas
h (1
cup
coo
ked)
A
dd 1
5ml U
SN K
ETO
MCT
oil
Bra
ised
cab
bage
(1 c
up) i
n cu
min
& o
live
oil
FRID
AY -
DAY
5
BREAKFAST LUNCH DINNER
30 M
IN
PR
IOR
TO
B
REA
KFA
ST
1 sc
oop
USN
KET
O B
HB
sal
ts O
R 1
tsp
USN
KET
O A
lkal
ine
Pow
der
Egg
omel
ette
: 2 la
rge
eggs
, fi
ll w
ith
swis
s ch
ard
& m
ushr
oom
s15
ml U
SN K
ETO
MCT
oil
30 M
IN P
RIO
R
TO L
UN
CH
1 ti
n tu
na in
wat
er, d
rain
ed
A
dd 2
Tbs
p cr
eam
che
ese,
1
Tbsp
may
onna
ise
Add
1 g
rate
d ra
dish
, 1 c
eler
y st
ick
& 1
Tbs
p ch
oppe
d sp
ring
onio
n &
app
le c
ider
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DAY
6
BREAKFAST LUNCH DINNER
30 M
IN
PR
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USN
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lueL
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Whe
y w
ith
15m
l USN
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ded
PO
ST-
EXER
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Take
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sp o
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ETO
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wde
r on
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app
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dr
essi
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A
dd 15
ml U
SN K
ETO
MCT
oil
SUN
DAY
- DA
Y 7
BREAKFAST LUNCH DINNER
*STI
MU
LAN
T-FR
EE D
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: You
r bod
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FUEL
KET
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SUPP
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ETO
SIS
STEP
4
PRINT PAGE
1 serving approx. 105kJ (25 calories)Carbs 5gProtein 1-2g Fat 0gA serving of leafy greens is about 2-3 cups. For all other non-starchy vegetables a serving is ½ cup cooked or 1 cup raw.
NON-STARCHY VEGETABLES
NUTS PROTEIN
1 serving approx. 190kJ (45 calories)Carbs 0gProtein 1g Fat 5g
1 serving approx. 630kJ (150 calories)Carbs 0gProtein 14gFat 1-9g
ArtichokeLeeksArugulaLettuce, allAsparagusMicrogreensMushroomsBok ChoyOkraBroccoliOnionsBrussels sproutsParsleyCabbagePeppers, allRadicchioCauliflower RadishesCeleriac root SalsaCeleryScallionsChard/Swiss chardSea vegetables ChivesShallots CilantroCucumbersSpinachEggplantSprouts, allSquash (delicta, pumpkin, spaghetti, yellow, zucchini) EscaroleTomato FennelTurnipsVegetables, fermented Greens (beet, collard, dandelion, kale, mustard, turnip)Water chestnutsHorseradishWatercressKohlrabi
Serving Almonds 6Almond butter 1 ½ TablespoonBrazil nuts 3Cashews 6Chia seeds 1 TablespoonCoconut, dried 1 ½ TablespoonFlaxseeds, ground 1 ½ TablespoonHazelnuts 5Hemp seeds 1 TablespoonMacadamia 3Nut & seed butter ½ TablespoonPeanuts 10Pecan halves 4Pine nuts 1 TablespoonPistachios 16Pumpkin seeds 1 TablespoonSesame seeds 1 TablespoonSoy nuts 2 Tablespoons Sunflower seeds 1 TablespoonWalnut halves 4
ServingChicken, white or dark meat 120-150g Eggs, whole 2Egg whites 1 cup Fish - Salmon 100-120g - Hake & other white fish 100-120g - Herring 100-120g - Mackerel 100-120g - Sardines 100-120g - Trout 100-120g - Tuna Canned, chunk light or solid light (in water or oil) 120-150g - Yellowtail 120-150g Lamb, - Leg 90g - Chop 90g - Lean roast 90g - Liver 90gPork, tenderloin 90g Sausage varies Shellfish (shrimp, crab, lobster, clams,mussels,oysters, scallops) 120-150gTurkey, white ordark meat 100-150gVenison/Game 100-150gBacon 2 slices Beef 100-150gCheese - Cottage ¾ cup - Feta 60g - Goats cheese 60g - Ricotta cup
FOOD EXCHANGE LIST
| 14
1 serving approx. 100-150 caloriesCarbs 12gProtein 8gFat 5-8gFull Fat/ Full cream recommended
DAIRY FATS & OILS CONDIMENTS1 serving approx. 190kJ (45 calories)Carbs 0gProtein 0gFat 5g
1 serving approx. 630kJ (150 calories)Carbs 0gProtein 14gFat 1-9g
Cacao (powder/nibs) CarobMisoBlackstrap molassesMustard (sugar free)Bone broth Salsa (unsweetened)Flavoured extracts (e.g. almond, vanilla)GarlicSpices, all fresh or dried (e.g. chili powder cardamom, cinnamon, cumin, curry, garlic powder, ginger powder, onion powder or flakes, paprika, pepper, turmeric etc.) GingerHerbs, all fresh or driedVinegars (unsweetened) HorseradishApple cider vinegarHot sauce (unsweetened)Balsamic vinegarLemonRed wine or white wine vinegarLime Liquid Amino acid
Allowed beverages WaterCoffee/EspressoTea (Green/Rooibos/English)Caffeine-free herbal teas (mint, chamomile, etc.)Sparkling water (unsweetened)
ServingMCT powder ½ TablespoonMCT oil 1 teaspoonAvocado 2 TablespoonsButter 1 TablespoonCoconut milk, regular 1 ½ TablespoonCream 1 teaspoonCream cheese 1 TablespoonCooking oils:
Coconut (virgin), grapeseed, olive, sesame
1 teaspoon
Salad Oils:Almond, avocado, canola, flaxseeds, grape seed, hemp seed, olive, pumpkin seed, high-oleic safflower and sunflower, sesame, walnut
1 teaspoon
Olives, black or green 8Salad dressing:
Made with quality oil
1 Tablespoon
ServingKefir, plain 1 cupMilk 1 cupYoghurt, - Plain ½ cup - Unsweetened full fat/ whole milk ½ cup - Greek ½ cup
FOOD EXCHANGE LIST
| 15