Final Keto Meal Plan

Naked Dietitians Ketogenic Meal Plan Page 1
Ketogenic Meal Plan

7-DAY MEAL PLAN: KETOGENIC
Jeremy O'Neal, MS, LD

THE NAKED DIETITIAN, LLC | SuperTracker: 5/14/17 to 5/20/17
Compiled and edited and analyzed by: Jeremy ONeal, MS, LD, Revision #2
Prefix
1. Notes from The Naked Dietitian

2. Final Macronutrient Average Results
3. Ingredient Shopping List
2
Notes from The Naked Dietitian
Diet Overview: The Ketogenic diet results in ketone body production from inadequate carbohydrate
intake.1 Typically, lipolysis can result from consuming less than 20g CHO a day for about 14 days or 2
weeks.2 A true ketogenic diet results increased urinary and serum ketones and weight loss.3,4 This meal
plan mimics a 4:1 ratio ketogenic diet5, however, focuses on caloric distribution for ease.
Benefits:
1. Reduced serum triglycerides (compared to low-fat diet)1
2. Increased HDL cholesterol (compared to low-fat diet)1
3. Weight loss (compared to control)1
4. Significant reduction of difficult-to-control seizures (treatment-intractable epilepsy) in children4,6-8
5. Potential positive effect on those with brain cancer9
Critiques:10
1. A daily multivitamin with calcium and magnesium, vitamin D and omega-3 fatty acids
supplementation is recommended
2. Important to note, this diet provides inadequate energy (less than half the established minimum
level of 120 grams of carbohydrates that are required for adequate brain function and daily energy)
3. Regular exercise is recommended to support good health
4. Diet may slow down metabolism
5. Not sustainable or recommended long-term
Diet Parameters Goal: 70% fat/20% protein/10% Net Carbs to 80% fat/20% protein/0% Net Carbs
Diet Parameters Final: 70% Fat/ 26% Protein/ 3.7% Net Carbs
Protein Source: Any and all

Carbohydrate Sources: Non-digestible polysaccharides, low-glycemic index foods
Fat Source: cis-fats mostly
Final Macronutrient Average Results

Fat: 70%
Protein: 26%
Indigestible (Net) Carbs: 3.7 %
Macro
Protein Fat Net Carb
Ingredient Shopping List
Baking:
1x container cocoa powder Fresh Produce:
1x bottle vanilla extract 1-large container spinach
lb. egg white protein powder 1 large bok choy
2 heads garlic
small container stevia powder
4 red onions
1 lb.- 2:1 sugar-alternative (non-caloric
sweetener that is 2x sweet as table 1 lb. brussel sprouts
sugar) 1x ripe tomato
Bulk: 1 lb. broccoli florets
8 oz. chia seeds 2x ripe avocado
8 oz. pumpkin seeds 1.5 lb. cauliflower florets

Meats:
Canned/Bottled Goods: 4 oz. diced ham
1 jar almond butter 2 lb. bacon
1 can pitted olives 2 lb. ground turkey
1 small jar tahini (only need cup) 2 lb. chicken breasts
1 small bottle low sodium soy sauce 4x chicken legs
1 can vegetable stock

Oils/Vinegars:
Dairy: 8 oz. MCT Oil or coconut oil
2 dozen + dozen eggs (30 eggs total) 1 bottle extra virgin olive oil
8-oz cheddar cheese balsamic vinegar
1-16 oz. package unsalted butter
8 oz. heavy cream Seasoning:
4 oz. full fat Greek yogurt salt
8 oz. feta cheese pepper
1-8oz package cream cheese 2 Tbsp. Italian seasoning
5
1 Tbsp. Mediterranean spice blend garlic powder
cinnamon Snacks:
cumin pork rinds (2-oz bags)
ground ginger coffee, to preference
6
7-Day Meal Planner Keto Meal Plan

Meal Plan is for individual. For family plan, simply multiply each recipe by the number of people in family.
Weekday Breakfast Mid-Day Snack Lunch Dinner Dessert

Zesty Turkey Bacon Fried Choose Any (1)
Baked Personal Choose Any (1)
Sunday Meatballs with Bok Brussel Sprouts with Dessert
Omelet Snack
Choy Chicken!
Choose Any (1)
Choose Any (1) Bacon Fried Brussel Turkey Meatballs
Monday Keto Scramble Dessert
Snack Sprouts with Chicken! on Cauliflower Rice!
Choose Any (1)
Choose Any (1) SF Teriyaki Chicken Turkey Meatballs
Tuesday Keto Vanilla Smoothie Dessert
Snack with Broccoli on Cauliflower Rice!
SF Teriyaki Choose Any (1)
Baked Personal Choose Any (1) Bacon Fried Brussel
Wednesday Chicken with Dessert
Omelet Snack Sprouts with Chicken!
Broccoli
Choose Any (1)
Baked Personal Choose Any (1) Turkey Meatballs on Mediterranean
Thursday Dessert
Omelet Snack Cauliflower Rice! Spinach Taco Bowl
Zesty Turkey Choose Any (1)
Choose Any (1) SF Teriyaki Chicken
Friday Keto Scramble Meatballs with Bok Dessert
Snack with Broccoli
Choy
Bacon Fried Choose Any (1)
Baked Personal Choose Any (1) Turkey Meatballs on
Saturday Brussel Sprouts with Dessert
Omelet Snack Cauliflower Rice!
Chicken!
Table of Contents
Prefix .................................................................................................................................... 2
Notes from The Naked Dietitian .....................................................................................................3
Final Macronutrient Average Results ..............................................................................................4
Ingredient Shopping List .................................................................................................................5
7-Day Meal Planner Keto Meal Plan ....................................................................................... 7
Breakfast Recipes .................................................................................................................. 9
Baked Personal Omelets .............................................................................................................. 10
Keto-Scramble ............................................................................................................................. 11
Keto Vanilla Smoothie .................................................................................................................. 12
Lunch and Dinner Recipes .................................................................................................... 13
Zesty Turkey Meatballs with Bok Choy ......................................................................................... 14
Sugar-Free Sweet & Savory Chicken .............................................................................................. 16
Bacon Fried Brussel Sprouts with Chicken! .................................................................................... 17
........................................................................................................................................... 17
Mediterranean Chicken Spinach Taco Bowl ................................................................................... 19
Turkey Meatballs on Cauliflower Rice! .......................................................................................... 20
Dessert Recipes ................................................................................................................... 22
Chocolate Chia Pudding................................................................................................................ 23
Low Carb Pudding! ....................................................................................................................... 24
Almond Butter Keto Fudge ........................................................................................................ 25
Snack Options...................................................................................................................... 26
Stevia Sweetened Coffee.............................................................................................................. 27
Pork Rinds with Hummus! ............................................................................................................ 28
Pumpkin Seeds and Coffee ........................................................................................................... 29
Appendix ............................................................................................................................. 30
References ................................................................................................................................... 31
Average Nutrient Intake ............................................................................................................... 32
Nutrient Analysis Input ................................................................................................................ 33
Legal/Medical Disclaimer ............................................................................................................. 34
Terms of use ................................................................................................................................ 35
Copyright ..................................................................................................................................... 35
Breakfast Recipes
1. Baked Personal Omelets

2. Keto-Scramble
3. Keto Vanilla Smoothie
Baked Personal Omelets

Serves: 8 Individual Omelets
1 Meal = 2 Omelets
Macro
Ingredients
12 eggs
1/2 cup water
1/2 teaspoon 1/salt
3 ounces cooked ham, diced
1/2 cup shredded Cheddar cheese
1 cup chopped spinach
1 cup cooked bacon, diced
1 tablespoon minced red onion
Directions Protein Fat Net Carb
1. Preheat oven to 350F and grease 175 degrees C).
Grease 6 (3.5 inch) porcelain ramekins and set aside.
2. Beat together the liquid ingredients (eggs and water) and add seasonings, ham, cheese, spinach,
bacon, and minced onion. Pour into prepared ramekins.
3. Bake uncovered at 325F for 10-20 minutes or until eggs are set-up.
Limits Amount Per Portion

Total Calories 206 Calories
Added Sugars 1 Calories
Saturated Fat 51 Calories
Nutrients Amount Per Portion
Protein 17 g
Carbohydrate 1g
Dietary Fiber 0g
Total Sugars 1g
Added Sugars 0g
Total Fat 14 g
Saturated Fat 6g
Monounsaturated Fat 5g
Polyunsaturated Fat 2g
Linoleic Acid 2g
-Linolenic Acid 0.1 g
Omega 3 - EPA 1 mg
Omega 3 - DHA 35 mg
Cholesterol 249 mg
Keto-Scramble
Serves: 2 Portions
1 Meal = Recipe Macro
Ingredients
8 eggs
cup heavy cream
red onion
1 tomato
4 oz. shredded cheddar cheese
3 tablespoon butter
Salt and pepper, to taste
Fat Protein Net CHO
Directions
1. Finely chop all vegetables and cook in the butter over
medium heat for 3-5 minutes until tender.
2. Whip the eggs with the cream and pour into pan.
3. Scramble eggs with vegetables and add cheese and salt and pepper to taste.

Protein 38 g
Carbohydrate 8g
Dietary Fiber 1g
Total Sugars 5g
Added Sugars 0g
Total Fat 64 g
Saturated Fat 35 g
Monounsaturated Fat 19 g
Linoleic Acid 4g
Omega 3 - EPA 0 mg
Omega 3 - DHA 102 mg
Cholesterol 801 mg
11
Keto Vanilla Smoothie
Serves: 1 smoothie
1 Meal = 1 Recipe Macro
Ingredients
2 egg yolks
1/2 cup cream cheese
1/4 cup water
4 ice cubes
1 Tbsp. MCT oil
1/2 tsp. pure vanilla extract
2 dashes of stevia, to taste
Fat Protein Net CHO
Directions
1. In a blender, combine all ingredients and blend until smooth.

Alcohol 5 Calories
Protein 12 g
Carbohydrate 6g
Dietary Fiber 0g
Total Sugars 4g
Added Sugars 0g
Total Fat 62 g
Saturated Fat 37 g
Linoleic Acid 3g
Omega 3 - EPA 4 mg
Omega 3 - DHA 39 mg
Cholesterol 496 mg
12
Lunch and Dinner Recipes
1. Zesty Turkey Meatballs with Bok Choy

2. Sugar-Free Sweet & Savory Chicken
3. Bacon Fried Brussel Sprouts with Chicken!
4. Mediterranean Chicken Spinach Taco Bowl
5. Turkey Meatballs on Cauliflower Rice!
Zesty Turkey Meatballs with Bok Choy

Serves: 2 Meals
1 Meal = Recipe Macro
Ingredients
For the meatballs:
1 lb. ground turkey
2 Tbsp. Italian seasoning
1 egg
2 tsp. salt
1 tsp. black pepper
For the base:

Fat Protein Net CHO
1 large bok choy cabbage
For the zesty dressing:

1 cup pitted olives
4 cloves garlic
2 Tbsp. olive oil
Directions
1. Mix all the meatball ingredients together and form about 12 meatballs.
2. Bake the turkey meatballs on a baking sheet for 30 minutes at 350F (or until internal
temperature reaches 160F)
3. For the zesty dressing, combine the ingredients in a food processor or blender and blend until
roughly chopped/mixed together.
4. Serve the meatballs on top of the zesty dressing on top of the rinsed bok choy.

Protein 55 g
Carbohydrate 7g
Dietary Fiber 2g
Total Sugars 1g
Added Sugars 0g
Total Fat 20 g
Saturated Fat 4g
Linoleic Acid 3g
Omega 3 - EPA 5 mg
Omega 3 - DHA 24 mg
Cholesterol 194 mg
15
Sugar-Free Sweet & Savory Chicken
Serves: 3 portions
1 Meal = 1/3 recipe Macro
Ingredients
3/4 cup water
1/2 cup low sodium soy sauce
cup olive oil
3/4 cup sugar-alternative (equivalent to 1.5 cups
sugar)
1/4 tsp. garlic powder
1/8 tsp. ground ginger
1 lb. chicken, cubed
Fat Protein Net CHO
1 lb. broccoli florets
Directions
1. Combine water, soy sauce, sugar-alternative, garlic powder, and ginger; whisk to mix well.
2. Bring to a boil over medium-high heat, stirring constantly, until mixture boils and thickens
slightly.
3. Cook the chicken in a little olive oil until fully cooked and mixed the sauce on top.
4. After steaming broccoli thoroughly, layer sauced chicken on top and enjoy!

Protein 51 g
Carbohydrate 7g
Dietary Fiber 2g
Total Sugars 1g
Added Sugars 0g
Total Fat 24 g
Saturated Fat 4g
Linoleic Acid 2g
Omega 3 - EPA 6 mg
Omega 3 - DHA 9 mg
Cholesterol 145 mg
16
Bacon Fried Brussel Sprouts with Chicken!
Macro
Serves: 4 meals
1 Meal = Recipe
Ingredients
1 lb. bacon, chopped
4 whole chicken legs
1 lb. of Brussels sprouts, chopped
2 Tbsp. olive oil
Generous amount of black pepper and salt
2 Tbsp. balsamic vinegar
1/4 cup vegetable stock Fat Protein Net CHO
Directions
1. Preheat your oven to 425F and cook bacon in medium-high skillet until crispy, about 8-12
minutes.
2. Cut each brussel sprouts in half, allowing individual leaves to fall.
3. Drizzle oil and maybe some bacon grease on them in a large bowl. Season next with salt and
pepper (or anything else that sounds delicious).
4. Liberally season both sides of your chicken legs with salt and granulated garlic. Let stand for 5
minutes.
5. Fry chicken in olive oil (and maybe a little bacon grease) on medium to medium-high heat until
thoroughly cooked (165F), about 6-8 minutes per side.
6. Once chicken is cooked, pour it all out into a baking dish and add in brussel sprouts along with
remaining ingredients including bacon.
7. Bake for 30 minutes and Enjoy!

Protein 49 g
Carbohydrate 5g
Dietary Fiber 2g
Total Sugars 1g
Added Sugars 0g
Total Fat 35 g
Saturated Fat 9g
Linoleic Acid 3g
Omega 3 - EPA 10 mg
17
Omega 3 - DHA 17 mg
Cholesterol 222 mg
18
Mediterranean Chicken Spinach Taco Bowl
Serves 1
1 Meal = 1 Recipe
Ingredients
1-lb. chicken boneless skinless chicken breasts Macro
1 Tbsp. Mediterranean spice blend
3 Tbsp. balsamic vinegar
3 Tbsp. Olive Oil
1 tablespoon thinly sliced red onion
1/4 cup whole-fat Greek yogurt
1 1/2 ounces crumbled feta cheese
4 cups spinach
Directions
1. Cut chicken breasts into strips.
2. Preheat your oven broiler on high. Season chicken Fat Protein Net CHO
with 1 tsp. Mediterranean blend and broil until done
(about 4-6 minutes per side). Dress chicken strips with
balsamic vinegar and remaining Mediterranean blend.
3. Place chopped spinach and red onions in a medium bowl; drizzle with vinegar and toss to
combine. Divide mixture evenly amongst 2 various serving dishes with spinach layered on the
base of each.
4. Layer each spinach bowl with chicken and garnish with remaining ingredients, divided evenly
amongst taco bowls.

Protein 58 g
Carbohydrate 9g
Dietary Fiber 1g
Total Sugars 6g
Added Sugars 0g
Total Fat 29 g
Saturated Fat 7g
Linoleic Acid 3g
Omega 3 - EPA 17 mg
Omega 3 - DHA 33 mg
Cholesterol 154 mg
19
Turkey Meatballs on Cauliflower Rice!
Serves: 4 Meals
1 Meal = Recipes Macro
Ingredients
For cauliflower rice:
2 cups cauliflower florets
salt, pepper
For meatballs:
1 lb. lean ground turkey
1 large egg
1 tsp. salt
2 tsp. garlic powder
2 tsp. pepper Fat Protein Net CHO
4 cloves garlic, minced
For Additional toppings:

2 Tbsp. MCT oil
red onion, chopped
4 oz. feta cheese
Directions
1. Rice your cauliflower by pulsing it in a food processor until it coarsely chopped. Cook that on
medium heat in an oiled pan, covered, for 8 minutes. Season it with salt and pepper to taste.
2. In a large bowl combine the turkey, egg, and spices and garlic. Mix well with your hands and
form 12 to 15 meat-balls. Set aside until step 5.
3. In a skillet over medium heat, add the oil and onion. Cook for 5-8 minutes, or until onions are
translucent.
4. Then, add the meatballs into the pan and hear the sizzle! Cook them on all sides until entire
meatball is firm, inside to outside (cut one in half to check, but only after the 8-min. mark).
5. Divide the cauliflower rice into 4 glass containers.
6. Add some meatballs to each portion of the cauliflower rice and top with whatever carb-free
thing you desire. Enjoy!

Protein 29 g
Carbohydrate 8g
Dietary Fiber 2g
Total Sugars 4g
Added Sugars 0g
Total Fat 30 g
20
Saturated Fat 15 g
Linoleic Acid 4g
Omega 3 - EPA 15 mg
Omega 3 - DHA 14 mg
Cholesterol 144 mg
21
Dessert Recipes
1. Chocolate Chia Pudding

2. Low Carb Pudding!
3. Almond Butter Keto Fudge
22
Chocolate Chia Pudding
Macro
Serves: 4 Puddings
1 Dessert = Recipe
Ingredients
cup chia seeds
cup heavy whipping cream
1 cup water
2 Tbsp. cocoa powder, unsweetened
2 Tbsp. sugar-alternative (equivalent to 4 Tbsp. sugar)
tsp. cinnamon Fat Protein Net CHO
Directions
1. Simply, combine all ingredients in a medium sized bowl and then separate out mixture amongst
desired serving dishes and let it stand until the mixture thickens (~1 hour).
2. Enjoy it!

Protein 6g
Carbohydrate 14 g
Dietary Fiber 11 g
Total Sugars 1g
Added Sugars 0g
Total Fat 20 g
Saturated Fat 8g
Linoleic Acid 2g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 41 mg
Low Carb Pudding!
Macros
Serves: 1
1 Dessert = 1 Recipe
Ingredients
1 ripe avocado
tsp. Stevia powder
1 Tbsp. MCT oil
1 tsp. of favorite extract (I used vanilla)
Directions
1. Combine all ingredients in a bowl and mix thoroughly. Fat Protein Net CHO
Add more stevia if tsp. does not provide enough
sweetness.
2. Enjoy!

Protein 3g
Carbohydrate 15 g
Dietary Fiber 9g
Total Sugars 1g
Added Sugars 0g
Total Fat 34 g
Saturated Fat 15 g
Linoleic Acid 3g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
24
Almond Butter Keto Fudge
Serves: 4 Squares
1 Dessert = Recipe
Ingredients
1/2 cup almond butter Macro
1/2 cup butter
1 Tbsp. MCT oil
1/2 cup sugar-alternative (equivalent to 1 cup sugar)
1/2 cup egg white protein powder
2 Tbsp. vanilla extract
Directions
1. In a small saucepan melt coconut oil, butter and
peanut butter.
2. Add remaining sugar-alternative and allow to
Fat Protein Net CHO
dissolve.
3. Gradually add in egg white protein powder (do not
dump this all in at once, youll immediately regret it).
4. Then, stir in remaining ingredients and pour into a small pan.
5. Chill until set, or freeze for about an hour.
6. Cut into pieces and keep in refrigerator.

Alcohol 16 Calories
Protein 9g
Carbohydrate 5g
Dietary Fiber 2g
Total Sugars 2g
Added Sugars 0g
Total Fat 35 g
Saturated Fat 18 g
Linoleic Acid 3g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 61 mg
25
Snack Options
1. Stevia Sweetened Coffee

2. Pork Rinds with Hummus!
3. Pumpkin Seeds and Coffee
Stevia Sweetened Coffee

Serves: 1 Coffee
1 Snack = 1 Recipe Macro
Ingredients
2 Tbsp. unsalted grass-fed butter (like Kerrygold)
2 Tbsp. coconut oil or MCT oil
1 cup freshly brewed organic coffee
1 dash of stevia powder or to taste
2 Tbsp. heavy cream Fat Protein Net CHO
Directions
1. Brew coffee, any kind.
2. Blend and froth ingredients together with desired device (i.e. hand mixer, blender, or whisk.)

Protein 1g
Carbohydrate 4g
Dietary Fiber 0g
Total Sugars 1g
Added Sugars 0g
Total Fat 60 g
Saturated Fat 45 g
Linoleic Acid 2g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 102 mg
Pork Rinds with Hummus!
Serves: 15 (4 Tbsp.) portions of Hummus

1 Snack = 2-oz Pork Rinds w/ 1/15 recipe hummus (~4 Tbsp. Macro
Hummus)
Ingredients
4 cups peeled & chopped raw zucchini
cups tahini (sesame seed version)
cup olive oil
4 cloves of garlic, peeled
1 Tbsp. salt
1 Tbsp. ground cumin
Fat Protein Net CHO
Directions
1. Combine all ingredients in a food processor or blender
and puree until thick and creamy.
2. Enjoy 4 Tbsp. hummus with a single 2-oz bag of pork rinds!

Protein 3g
Carbohydrate 4g
Dietary Fiber 2g
Total Sugars 1g
Added Sugars 0g
Total Fat 10 g
Saturated Fat 1g
Linoleic Acid 3g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
28
Pumpkin Seeds and Coffee
Serves: 1 Snack
1 Snack = 1 Recipe Macros
Ingredients
cup pumpkin seeds
1 cup black coffee
Directions
1. Enjoy a snack that is both high in protein, caffeine,
and fat!
Fat Protein Net CHO

Protein 11 g
Carbohydrate 4g
Dietary Fiber 2g
Total Sugars 0g
Added Sugars 0g
Total Fat 17 g
Saturated Fat 3g
Linoleic Acid 7g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
29
Appendix
1. References
2. Average Nutrient Intake
3. Nutrient Analysis Input
4. Legal/Medical Disclaimer
5. Terms of use
6. Copyright
30
References
1. Yancy WS, Olsen MK, Guyton JR, Bakst RP, Westman EC. A low-carbohydrate, ketogenic diet
versus a low-fat diet to treat obesity and hyperlipidemiaA randomized, controlled trial. Annals of
internal medicine. 2004;140(10):769-777.
2. Atkins RD. Dr. Atkins' new diet revolution. Government Institutes; 2002.
3. Westman EC, Yancy WS, Edman JS, Tomlin KF, Perkins CE. Effect of 6-month adherence to a very
low carbohydrate diet program. The American journal of medicine. 2002;113(1):30-36.
4. Neal EG, Chaffe H, Schwartz RH, et al. The ketogenic diet for the treatment of childhood
epilepsy: a randomised controlled trial. Lancet Neurol. Jun 2008;7(6):500-506.
5. Hee Seo J, Mock Lee Y, Soo Lee J, Chul Kang H, Dong Kim H. Efficacy and tolerability of the
ketogenic diet according to lipid: nonlipid ratioscomparison of 3: 1 with 4: 1 diet. Epilepsia.
2007;48(4):801-805.
6. Freeman JM, Vining EP, Pillas DJ, Pyzik PL, Casey JC, Kelly LM. The efficacy of the ketogenic diet-
1998: a prospective evaluation of intervention in 150 children. Pediatrics. Dec 1998;102(6):1358-
1363.
7. Vining EP, Freeman JM, Ballaban-Gil K, et al. A multicenter study of the efficacy of the ketogenic
diet. Arch Neurol. Nov 1998;55(11):1433-1437.
8. Lefevre F, Aronson N. Ketogenic diet for the treatment of refractory epilepsy in children: A
systematic review of efficacy. Pediatrics. Apr 2000;105(4):E46.
9. Zhou W, Mukherjee P, Kiebish MA, Markis WT, Mantis JG, Seyfried TN. The calorically restricted
ketogenic diet, an effective alternative therapy for malignant brain cancer. Nutr Metab (Lond).
Feb 21 2007;4(1):5.
10. Larson K. Book Review: 'The New Atkins for a New You: The Ultimate Diet for Shedding Weight
& Feeling Great'. 2017; http://www.eatrightpro.org/resource/media/trends-and-
reviews/book-reviews/the-new-atkins-for-a-new-you, 2017.
Average Nutrient Intake

Super Tracker Report 05/14/17 - 05/20/17
Nutrients Average Eaten
Protein (g)*** 143 g
Protein (% Calories)*** 26% Calories
Carbohydrate (g)*** 33 g
Carbohydrate (% Calories)*** 6% Calories
Dietary Fiber 13 g
Total Sugars 9g
Added Sugars 0g
Total Fat 69% Calories
Saturated Fat 31% Calories
Polyunsaturated Fat 9% Calories
Monounsaturated Fat 24% Calories
Linoleic Acid (g)*** 16 g
Linoleic Acid (% Calories)*** 7% Calories
-Linolenic Acid (% Calories)*** 1.3% Calories
-Linolenic Acid (g)*** 3.3 g
Omega 3 - EPA 22 mg
Omega 3 - DHA 108 mg
Cholesterol 1027 mg
Minerals
Calcium 681 mg
Potassium 2477 mg
Sodium** 4184 mg
Copper 1122 g
Iron 12 mg
Magnesium 318 mg
Phosphorus 1809 mg
Selenium 173 g
Zinc 13 mg
Vitamins
Vitamin A 921 g RAE
Vitamin B6 2.8 mg
Vitamin B12 3.9 g
Vitamin C 81 mg
Vitamin D 5 g
Vitamin E 10 mg AT
Vitamin K 194 g
Folate 259 g DFE
Thiamin 0.9 mg
Riboflavin 2.1 mg
Niacin 33 mg
Choline 773 mg
Source: SuperTracker Home - USDA (https://www.supertracker.usda.gov)
Nutrient Analysis Input
Source: SuperTracker Home - USDA (https://www.supertracker.usda.gov)
Date Breakfast Lunch Dinner Snacks
05/14/17 2 portion Keto_Baked Personal 1 portion Keto_Zesty Turkey 1 portion Keto_Bacon friend 1 portion Keto_Bulletproof Coffee
Omelets Meatballs with Bok Choy Brussel sprouts w/ Chicken
1 portion Keto_Chocolate Chia

Pudding
05/15/17 1 portion Keto_Keto Scramble 1 portion Keto_Bacon friend 1 portion Keto_Meatballs with 1 portion Keto_Chocolate Chia
Brussel sprouts w/ Chicken Cauliflower rice Pudding
1 portion Keto_Low Carb Hummus

(4Tbsp)
1 bag (2 oz.) Pork, skin, deep-fried
(pork rinds)
05/16/17 1 portion Keto_Keto Smoothie 1 portion Keto_SF Sweet and 1 portion Keto_Meatballs with 1 portion Keto_Avacado Pudding
Sour Chicken Cauliflower rice
1 portion Keto_Pumpkin Seeds and

Coffee
05/17/17 2 portion Keto_Baked Personal 1 portion Keto_Bacon friend 1 portion Keto_SF Sweet and 1 portion Keto_Bulletproof Coffee
Omelets Brussel sprouts w/ Chicken Sour Chicken
1 portion Keto_PB Fudge
05/18/17 2 portion Keto_Baked Personal 1 portion Keto_Meatballs with 1 portion Keto_Chicken Taco 1 portion Keto_Chocolate Chia
Omelets Cauliflower rice Bowl Pudding
1 portion Keto_Pumpkin Seeds and

Coffee
05/19/17 1 portion Keto_Keto Scramble 1 portion Keto_SF Sweet and 1 portion Keto_Zesty Turkey 1 portion Keto_Avacado Pudding
Sour Chicken Meatballs with Bok Choy
1 portion Keto_Bulletproof Coffee
05/20/17 2 portion Keto_Baked Personal 1 portion Keto_Meatballs with 1 portion Keto_Bacon friend 1 portion Keto_Low Carb Hummus
Omelets Cauliflower rice Brussel sprouts w/ Chicken (4Tbsp)
1 portion Keto_PB Fudge
1 bag (2 oz.) Pork, skin, deep-fried

(pork rinds)
Legal/Medical Disclaimer
(1) No advice
This document contains general information about diet, nutrition, and health. The information is not
advice and should not be treated as such.
(2) No warranties
The nutrition information on this document is provided without any representations or warranties,
express or implied. We make no representations or warranties in relation to the medical information on
this document.
(3) Professional assistance
Before starting any diet, you should speak to your doctor and or a dietitian.
If you think you may be suffering from any medical condition, you should seek immediate medical
attention.
The diet is not recommended for the following:
People who are underweight or have an eating disorder

Children (under 18 years old)
Pregnant women or breast-feeding mothers
People recovering from surgery
Those who are frail or have a significant underlying medical condition should speak to their
doctor first, as they would before embarking on any weight-loss regime.
Those who are not sure about whether it may affect their prescribed medications should to
speak to their doctor first.
People feeling unwell or have a fever
Those taking Warfarin should consult their doctor first as it may increase their INR.
People with a history of serious mental health problems.
If you answer yes to any of the questions below, we would recommend you consult your doctor
before starting this or any meal plan program.
Do you feel pain in your chest when you do physical activity?

Have you been told by your doctor that you should only do physical activity recommended by a
doctor because you have a heart condition?
Have you had any chest pain in the past month when not doing physical activity?
Do you lose your balance as a result of dizziness or do you ever lose consciousness/collapse?
Do you have a bone or joint problem (e.g. back, knee, or hip) that could be made worse by
exercise?
Is your doctor currently prescribing medication for your blood pressure or heart condition?
Do you know of any other reason why you should not do physical activity?
You should never delay seeking medical advice, disregard medical advice or discontinue medical
treatment because of information on this document.
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35

Final Keto Meal Plan

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Final Keto Meal Plan

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Naked Dietitians Ketogenic Meal Plan Page 1

Ketogenic Meal Plan

Jeremy O'Neal, MS, LD

1. Notes from The Naked Dietitian

Notes from The Naked Dietitian

Protein Source: Any and all

Final Macronutrient Average Results

Indigestible (Net) Carbs: 3.7 %

Protein Fat Net Carb

1x container cocoa powder Fresh Produce:

1x bottle vanilla extract 1-large container spinach

lb. egg white protein powder 1 large bok choy

Bulk: 1 lb. broccoli florets

8 oz. chia seeds 2x ripe avocado

8 oz. pumpkin seeds 1.5 lb. cauliflower florets

Canned/Bottled Goods: 4 oz. diced ham

1 jar almond butter 2 lb. bacon

1 can pitted olives 2 lb. ground turkey

1 small jar tahini (only need cup) 2 lb. chicken breasts

1 small bottle low sodium soy sauce 4x chicken legs

1 can vegetable stock

Dairy: 8 oz. MCT Oil or coconut oil

8-oz cheddar cheese balsamic vinegar

1-16 oz. package unsalted butter

8 oz. heavy cream Seasoning:

4 oz. full fat Greek yogurt salt

8 oz. feta cheese pepper

1-8oz package cream cheese 2 Tbsp. Italian seasoning

7-Day Meal Planner Keto Meal Plan

Weekday Breakfast Mid-Day Snack Lunch Dinner Dessert

1. Baked Personal Omelets

Baked Personal Omelets

Limits Amount Per Portion

Limits Amount Per Portion

Limits Amount Per Portion

Lunch and Dinner Recipes

1. Zesty Turkey Meatballs with Bok Choy

Zesty Turkey Meatballs with Bok Choy

For the base:

For the zesty dressing:

Limits Amount Per Portion

Limits Amount Per Portion

Limits Amount Per Portion

Limits Amount Per Portion

For Additional toppings:

Limits Amount Per Portion

1. Chocolate Chia Pudding

Chocolate Chia Pudding

Limits Amount Per Portion

Limits Amount Per Portion

Limits Amount Per Portion

1. Stevia Sweetened Coffee

Stevia Sweetened Coffee

Limits Amount Per Portion

Serves: 15 (4 Tbsp.) portions of Hummus

Limits Amount Per Portion

Fat Protein Net CHO

Limits Amount Per Portion

Average Nutrient Intake

1 portion Keto_Chocolate Chia

1 portion Keto_Low Carb Hummus

1 portion Keto_Pumpkin Seeds and

1 portion Keto_PB Fudge