Table of Contents
Introduction...................................... 2
Meal Plans........................................ 3
Week 1.............................................. 3
Week 2.............................................. 4
Week 3.............................................. 5
Week 4.............................................. 6
Week 5.............................................. 7
Week 6.............................................. 8
Week 7.............................................. 9
Week 8............................................. 10
1
INTRO
After being on the Dr. OZ show recently, I’ve received countless emails asking me how to get
started on the Keto Lifestyle. So I decided to put together an easy to follow plan that will help you
jumpstart your Keto Lifestyle. Please feel free to use this as a guideline or you can follow it strictly.
The idea is to give you an idea of what to eat and what not to eat on a Keto Lifestyle. I tried to make
the recipes as easy as possible, but as tasty as possible as well.
Full Fat Cheeses, Heavy Whipping Creams, Real Butter, Coconut Oil, Avocados, Olive
Oil, Fattier Cuts of Meat, Eggs, Macadamia Nuts, MCT Oil, Fish, Sardines, Fattier Lunch Meats,
Bacon, Veggies (Kale, Spinach, Broccoli, Cauliflower, etc.), Pink Himalayan Salt/Sea Salt, and
LOTS of water.
Starchier Veggies (Potatoes, Sweet Potatoes, Carrots, etc.), Fruits (very limited
amounts), Grains, Chips, Cookies, Crackers, Rice, Pasta, Cereals, Juices, and Sodas.
Notes: If you workout first thing in the morning, then take your exogenous ketones or Bulletproof
Coffee 45min prior to working out. Then have meal 2 after your workout. Then go through out the
day and eat when you feel hungry again. If you get up really early or if you prefer, you may
workout fasted and have your bullet proof coffee as your post workout meal.
You will find that all the fat on this lifestyle keeps you fuller longer.
This is why we really only eat 2 main meals per day.
2
hin
ek 1
ithin )
1 t (Wit ) een een
W rko u ise etw ew
( 2 (B 3 (B
We
l1 in g Wo f exerc l l
Mea of wak Pre -
ur o
a
Me pm) a
Me m)
r p
hou 1 ho 12-2 6-8
Exogenous ketones Dijon Mustard Cheeseburger with
or Chicken Salad Roasted Asparagus
ON
Bullet Proof Coffee 1/4 tsp salt mixed
M
with 8 ounces water
Exogenous ketones Bacon & Cheddar Baked Italian
or Egg Puffs with Pork Chops
UES
Bullet Proof Coffee 1/4 tsp salt mixed Macadamia nuts & Broccoli
T
with 8 ounces water
Exogenous ketones Bacon Shrimp & Chicken
or Cheeseburger Salad Sausage with
D
Bullet Proof Coffee 1/4 tsp salt mixed Fried Cabbage
WE
with 8 ounces water
Exogenous ketones Dijon Mustard Cheeseburger with
or Chicken Salad Roasted Asparagus
HUR
Bullet Proof Coffee 1/4 tsp salt mixed
T
with 8 ounces water
Exogenous ketones Bacon & Cheddar Baked Italian
or Egg Puffs with Pork Chops
Bullet Proof Coffee 1/4 tsp salt mixed Macadamia nuts & Broccoli
FRI
with 8 ounces water
Exogenous ketones Bacon Shrimp & Chicken
or Cheeseburger Salad Sausage with
1/4 tsp salt mixed Fried Cabbage
SAT
Bullet Proof Coffee
with 8 ounces water
Exogenous ketones Prosciutto Grilled Ribeye &
or Lettuce Wraps & Buttery Asparagus
1/4 tsp salt mixed Macadamia Nuts
SUN
Bullet Proof Coffee
3
with 8 ounces water
hin
ek 2
ithin )
1 t (Wit ) een een
W rko u ise etw ew
( 2 (B 3 (B
We
l1 in g Wo f exerc l l
Mea of wak Pre -
ur o
a
Me pm) a
Me m)
r p
hou 1 ho 12-2 6-8
Exogenous ketones Chicken Sausage Moco Loco
or Scramble
ON
Bullet Proof Coffee 1/4 tsp salt mixed
M
with 8 ounces water
Exogenous ketones Bacon Avocado Chicken Zucchini
or Egg Salad Pesto
UES
Bullet Proof Coffee 1/4 tsp salt mixed
T
with 8 ounces water
Exogenous ketones Cobb Salad Beef Fajita Bowl
or
D
Bullet Proof Coffee 1/4 tsp salt mixed
WE
with 8 ounces water
Exogenous ketones Chicken Sausage Moco Loco
or Scramble
HUR
Bullet Proof Coffee 1/4 tsp salt mixed
T
with 8 ounces water
Exogenous ketones Bacon Avocado Chicken Zucchini
or Egg Salad Pesto
Bullet Proof Coffee 1/4 tsp salt mixed
FRI
with 8 ounces water
Exogenous ketones Cobb Salad Beef Fajita Bowl
or
1/4 tsp salt mixed
SAT
Bullet Proof Coffee
with 8 ounces water
Exogenous ketones Coconut Waffles Chicken Pizza with
or with Peanut Butter Roasted Asparagus
1/4 tsp salt mixed
SUN
Bullet Proof
4
Hot Chocolate with 8 ounces water
hin
ek 3
ithin )
1 t (Wit ) een een
W rko u ise etw ew
( 2 (B 3 (B
We
l1 in g Wo f exerc l l
Mea of wak Pre -
ur o
a
Me pm) a
Me m)
r p
hou 1 ho 12-2 6-8
Exogenous ketones Salmon Roll-Up Thai Turkey
or with Cucumbers Skillet
ON
Bullet Proof Coffee 1/4 tsp salt mixed & Ranch Dressing
M
with 8 ounces water
Exogenous ketones BAE Lemon Basil Salmon
or & Green Beans
UES
Bullet Proof Coffee 1/4 tsp salt mixed
T
with 8 ounces water
Exogenous ketones Bacon Veggie Chinese “Fried
or Omelete Rice” with
D
Bullet Proof Coffee 1/4 tsp salt mixed Macadamia Nuts
WE
with 8 ounces water
Exogenous ketones Salmon Roll-Up Thai Turkey
or with Cucumbers Skillet
HUR
Bullet Proof Coffee 1/4 tsp salt mixed & Ranch Dressing
T
with 8 ounces water
Exogenous ketones BAE Lemon Basil Salmon
or & Green Beans
Bullet Proof Coffee 1/4 tsp salt mixed
FRI
with 8 ounces water
Exogenous ketones Bacon Veggie Chinese “Fried
or Omelete Rice” with
1/4 tsp salt mixed Macadamia Nuts
SAT
Bullet Proof Coffee
with 8 ounces water
Exogenous ketones Almond Pancakes Ribeye Steak
or with Eggs & Broccoli
1/4 tsp salt mixed
SUN
Bullet Proof
5
Hot Chocolate with 8 ounces water
hin
ek 4
ithin )
1 t (Wit ) een een
W rko u ise etw ew
( 2 (B 3 (B
We
l1 in g Wo f exerc l l
Mea of wak Pre -
ur o
a
Me pm) a
Me m)
r p
hou 1 ho 12-2 6-8
Exogenous ketones Taco Salad Beef & Green Bean
or Stir Fry
ON
Bullet Proof Coffee 1/4 tsp salt mixed
M
with 8 ounces water
Exogenous ketones Canadian Bacon Bacon Burger &
or Egg Bakes & Roasted Broccoli
UES
Bullet Proof Coffee 1/4 tsp salt mixed Macadamia Nuts
T
with 8 ounces water
Exogenous ketones Salmon Stuffed Mexican Chicken
or Avocado
D
Bullet Proof Coffee 1/4 tsp salt mixed
WE
with 8 ounces water
Exogenous ketones Taco Salad Beef & Green Bean
or Stir Fry
HUR
Bullet Proof Coffee 1/4 tsp salt mixed
T
with 8 ounces water
Exogenous ketones Canadian Bacon Bacon Burger &
or Egg Bakes & Roasted Broccoli
Bullet Proof Coffee 1/4 tsp salt mixed Macadamia Nuts
FRI
with 8 ounces water
Exogenous ketones Salmon Stuffed Mexican Chicken
or Avocado
1/4 tsp salt mixed
SAT
Bullet Proof Coffee
with 8 ounces water
Exogenous ketones Cream Cheese Flat Iron Steak
or Pancakes with & Zucchini
1/4 tsp salt mixed Bacon & Eggs
SUN
Bullet Proof Coffee
6
with 8 ounces water
hin
ek 5
ithin )
1 t (Wit ) een een
W rko u ise etw ew
( 2 (B 3 (B
We
l1 in g Wo f exerc l l
Mea of wak Pre -
ur o
a
Me pm) a
Me m)
r p
hou 1 ho 12-2 6-8
Exogenous ketones Dijon Mustard Cheeseburger with
or Chicken Salad Roasted Asparagus
ON
Bullet Proof Coffee 1/4 tsp salt mixed
M
with 8 ounces water
Exogenous ketones Bacon & Cheddar Baked Italian
or Egg Puffs with Pork Chops
UES
Bullet Proof Coffee 1/4 tsp salt mixed Macadamia nuts & Broccoli
T
with 8 ounces water
Exogenous ketones Bacon Shrimp & Chicken
or Cheeseburger Salad Sausage with
D
Bullet Proof Coffee 1/4 tsp salt mixed Fried Cabbage
WE
with 8 ounces water
Exogenous ketones Dijon Mustard Cheeseburger with
or Chicken Salad Roasted Asparagus
HUR
Bullet Proof Coffee 1/4 tsp salt mixed
T
with 8 ounces water
Exogenous ketones Bacon & Cheddar Baked Italian
or Egg Puffs with Pork Chops
Bullet Proof Coffee 1/4 tsp salt mixed Macadamia nuts & Broccoli
FRI
with 8 ounces water
Exogenous ketones Bacon Shrimp & Chicken
or Cheeseburger Salad Sausage with
1/4 tsp salt mixed Fried Cabbage
SAT
Bullet Proof Coffee
with 8 ounces water
Exogenous ketones Prosciutto Grilled Ribeye &
or Lettuce Wraps & Buttery Asparagus
1/4 tsp salt mixed Macadamia Nuts
SUN
Bullet Proof Coffee
7
with 8 ounces water
hin
ek 6
ithin )
1 t (Wit ) een een
W rko u ise etw ew
( 2 (B 3 (B
We
l1 in g Wo f exerc l l
Mea of wak Pre -
ur o
a
Me pm) a
Me m)
r p
hou 1 ho 12-2 6-8
Exogenous ketones Chicken Sausage Moco Loco
or Scramble
ON
Bullet Proof Coffee 1/4 tsp salt mixed
M
with 8 ounces water
Exogenous ketones Bacon Avocado Chicken Zucchini
or Egg Salad Pesto
UES
Bullet Proof Coffee 1/4 tsp salt mixed
T
with 8 ounces water
Exogenous ketones Cobb Salad Beef Fajita Bowl
or
D
Bullet Proof Coffee 1/4 tsp salt mixed
WE
with 8 ounces water
Exogenous ketones Chicken Sausage Moco Loco
or Scramble
HUR
Bullet Proof Coffee 1/4 tsp salt mixed
T
with 8 ounces water
Exogenous ketones Bacon Avocado Chicken Zucchini
or Egg Salad Pesto
Bullet Proof Coffee 1/4 tsp salt mixed
FRI
with 8 ounces water
Exogenous ketones Cobb Salad Beef Fajita Bowl
or
1/4 tsp salt mixed
SAT
Bullet Proof Coffee
with 8 ounces water
Exogenous ketones Coconut Waffles Chicken Pizza with
or with Peanut Butter Roasted Asparagus
1/4 tsp salt mixed
SUN
Bullet Proof
8
Hot Chocolate with 8 ounces water
hin
ek 7
ithin )
1 t (Wit ) een een
W rko u ise etw ew
( 2 (B 3 (B
We
l1 in g Wo f exerc l l
Mea of wak Pre -
ur o
a
Me pm) a
Me m)
r p
hou 1 ho 12-2 6-8
Exogenous ketones Salmon Roll-Up Thai Turkey
or with Cucumbers Skillet
ON
Bullet Proof Coffee 1/4 tsp salt mixed & Ranch Dressing
M
with 8 ounces water
Exogenous ketones BAE Lemon Basil Salmon
or & Green Beans
UES
Bullet Proof Coffee 1/4 tsp salt mixed
T
with 8 ounces water
Exogenous ketones Bacon Veggie Chinese “Fried
or Omelete Rice” with
D
Bullet Proof Coffee 1/4 tsp salt mixed Macadamia Nuts
WE
with 8 ounces water
Exogenous ketones Salmon Roll-Up Thai Turkey
or with Cucumbers Skillet
HUR
Bullet Proof Coffee 1/4 tsp salt mixed & Ranch Dressing
T
with 8 ounces water
Exogenous ketones BAE Lemon Basil Salmon
or & Green Beans
Bullet Proof Coffee 1/4 tsp salt mixed
FRI
with 8 ounces water
Exogenous ketones Bacon Veggie Chinese “Fried
or Omelete Rice” with
1/4 tsp salt mixed Macadamia Nuts
SAT
Bullet Proof Coffee
with 8 ounces water
Exogenous ketones Almond Pancakes Ribeye Steak
or with Eggs & Broccoli
1/4 tsp salt mixed
SUN
Bullet Proof
9
Hot Chocolate with 8 ounces water
hin
ek 8
ithin )
1 t (Wit ) een een
W rko u ise etw ew
( 2 (B 3 (B
We
l1 in g Wo f exerc l l
Mea of wak Pre -
ur o
a
Me pm) a
Me m)
r p
hou 1 ho 12-2 6-8
Exogenous ketones Taco Salad Beef & Green Bean
or Stir Fry
ON
Bullet Proof Coffee 1/4 tsp salt mixed
M
with 8 ounces water
Exogenous ketones Canadian Bacon Bacon Burger &
or Egg Bakes & Roasted Broccoli
UES
Bullet Proof Coffee 1/4 tsp salt mixed Macadamia Nuts
T
with 8 ounces water
Exogenous ketones Salmon Stuffed Mexican Chicken
or Avocado
D
Bullet Proof Coffee 1/4 tsp salt mixed
WE
with 8 ounces water
Exogenous ketones Taco Salad Beef & Green Bean
or Stir Fry
HUR
Bullet Proof Coffee 1/4 tsp salt mixed
T
with 8 ounces water
Exogenous ketones Canadian Bacon Bacon Burger &
or Egg Bakes & Roasted Broccoli
Bullet Proof Coffee 1/4 tsp salt mixed Macadamia Nuts
FRI
with 8 ounces water
Exogenous ketones Salmon Stuffed Mexican Chicken
or Avocado
1/4 tsp salt mixed
SAT
Bullet Proof Coffee
with 8 ounces water
Exogenous ketones Cream Cheese Flat Iron Steak
or Pancakes with & Zucchini
1/4 tsp salt mixed Bacon & Eggs
SUN
Bullet Proof Coffee
10
with 8 ounces water
