Table of Contents





Points to Keep in Mind When Following the Meal Plan

Day 1

Breakfast: 2 eggs any way you prefer, with sausage. Black Coffee or plain tea (if you don’t want to drink it plain, a small amount of milk or milk substitute is okay, but no sugar).

2 eggs any way you prefer, with sausage. Black Coffee or plain tea (if you don’t want to drink it plain, a small amount of milk or milk substitute is okay, but no sugar). Lunch: Ham & Cheese Omelette with a green salad.

Ham & Cheese Omelette with a green salad. Dinner: Salmon fried in olive or high olive oil, sautéed spinach and a green leafy salad. Glass of wine (optional).

Salmon fried in olive or high olive oil, sautéed spinach and a green leafy salad. Glass of wine (optional). Snack: Celery sticks and cream cheese.

Day 2

Breakfast: Egg and cheese omelette with bacon. Black coffee or plain tea.

Egg and cheese omelette with bacon. Black coffee or plain tea. Lunch: Beef burger wrapped in lettuce and tomato (no bread).

Beef burger wrapped in lettuce and tomato (no bread). Dinner: Steak with sautéed asparagus and leafy green salad. Glass of wine (optional).

Steak with sautéed asparagus and leafy green salad. Glass of wine (optional). Snack: Slice of cheese with a few almonds or mixed nuts.

Day 3

Breakfast: Omelette with eggs, hemp seeds and cheese with two slices of bacon.

Omelette with eggs, hemp seeds and cheese with two slices of bacon. Lunch: Large salad with leafy greens, avocado and sardines -dressing made with olive oil, vinegar, sea salt and pepper.

Large salad with leafy greens, avocado and sardines -dressing made with olive oil, vinegar, sea salt and pepper. Dinner: Ground beef tacos with sour cream and salsa (no sugar), leafy green salad. Optional glass of wine.

Ground beef tacos with sour cream and salsa (no sugar), leafy green salad. Optional glass of wine. Snack: Beef jerky.









Day 4

Breakfast: 2 eggs any way with sardines. Black coffee or tea.

2 eggs any way with sardines. Black coffee or tea. Lunch: Chicken -prepare so that it retains most of the skin and oily bits, with steamed spinach.

Chicken -prepare so that it retains most of the skin and oily bits, with steamed spinach. Dinner: Steak with cheese, fried mushrooms and a leafy green salad. Optional glass of wine.

Steak with cheese, fried mushrooms and a leafy green salad. Optional glass of wine. Snack: Slice of cheese with handful of almonds or mixed nuts.

Day 5

Breakfast: Omelette with 2 eggs and mushrooms. Black coffee or tea.

Omelette with 2 eggs and mushrooms. Black coffee or tea. Lunch: Turkey breast with green salad.

Turkey breast with green salad. Dinner: Pork shops with mushrooms and green leafy salad. Optional glass of wine.

Pork shops with mushrooms and green leafy salad. Optional glass of wine. Snack: Slice of cheese with handful of almonds or other nuts.



Day 6

Breakfast: 2 Eggs, any style with 2 slices of bacon. Black coffee or tea.

2 Eggs, any style with 2 slices of bacon. Black coffee or tea. Lunch: Tuna fish with broccoli topped with butter.

Tuna fish with broccoli topped with butter. Dinner: Duck breast with green salad. Optional glass of wine.

Duck breast with green salad. Optional glass of wine. Snack: Pumpkin seeds or sunflower seeds.



Day 7

Breakfast: (“Cheat” meal) – Pancakes with sausage, topped with butter and pure maple syrup. Black coffee or tea.

(“Cheat” meal) – Pancakes with sausage, topped with butter and pure maple syrup. Black coffee or tea. Lunch: Hamburger made from mincemeat -no bun, with cheese, tomato and lettuce.

Hamburger made from mincemeat -no bun, with cheese, tomato and lettuce. Dinner: Lamb chops with herbs, sautéed asparagus and leafy green salad. Optional glass of wine.

Lamb chops with herbs, sautéed asparagus and leafy green salad. Optional glass of wine. Snack: Slice of cheese with a few almonds or other nuts.

Day 8

Breakfast: 2 Eggs any style with small bowl of low carb cereal. Black coffee or tea.

2 Eggs any style with small bowl of low carb cereal. Black coffee or tea. Lunch: Ham, sausage and cheese omelette with green leafy salad.

Ham, sausage and cheese omelette with green leafy salad. Dinner: Prime Rib, cauliflower and green leafy salad. Optional glass of wine.

Prime Rib, cauliflower and green leafy salad. Optional glass of wine. Snack: Beef jerky.



Day 9

Breakfast: 2 deviled eggs with sausage. Black coffee or tea.

2 deviled eggs with sausage. Black coffee or tea. Lunch: Herring or other fish, leafy green salad.

Herring or other fish, leafy green salad. Dinner: Beef stew with green chard and green salad. Optional glass of wine.

Beef stew with green chard and green salad. Optional glass of wine. Snack: Slice of cheese with a few almonds or other nuts.



Day 10

Breakfast: Omelette with 2 eggs and ham. Black coffee or tea.

Omelette with 2 eggs and ham. Black coffee or tea. Lunch: Chicken with sautéed spinach.

Chicken with sautéed spinach. Dinner: Low carb pasta made from Shirataki noodles with meatballs (you can find this type of noodles, made from a plant, in health food or Asian specialty stores), leafy green salad. Optional glass of wine.

Low carb pasta made from Shirataki noodles with meatballs (you can find this type of noodles, made from a plant, in health food or Asian specialty stores), leafy green salad. Optional glass of wine. Snack: Small dish of whole milk, plain yogurt (may add a little stevia).



Day 11

Breakfast: Cottage Cheese (full fat) with a slice of watermelon (this and other melons are sweet, but lower in carbs than most other fruits). Black coffee or tea.

Cottage Cheese (full fat) with a slice of watermelon (this and other melons are sweet, but lower in carbs than most other fruits). Black coffee or tea. Lunch: Egg and cheese omelette with chives and dandelion greens.

Egg and cheese omelette with chives and dandelion greens. Dinner: Salmon steak with steamed broccoli. Optional glass of wine.

Salmon steak with steamed broccoli. Optional glass of wine. Snack: Slice of cheese with a few almonds or other nuts.



Day 12

Breakfast: 2 Eggs, any style with 2 slices of bacon. Black coffee or tea.

2 Eggs, any style with 2 slices of bacon. Black coffee or tea. Lunch: Chicken breast cooked in coconut oil with a green leafy salad.

Chicken breast cooked in coconut oil with a green leafy salad. Dinner: Carb Free Crab Cakes (made from real crab, not imitation) with green beans and a green leafy salad. Optional glass of wine.

Carb Free Crab Cakes (made from real crab, not imitation) with green beans and a green leafy salad. Optional glass of wine. Snack: Pork rinds.



Day 13

Breakfast: Dish of whole milk plain yogurt (add stevia if you need a sweetener) with low carb flaxseed crackers (top with butter or almond butter).

Dish of whole milk plain yogurt (add stevia if you need a sweetener) with low carb flaxseed crackers (top with butter or almond butter). Lunch: Hamburger patties with onion, lettuce and tomato (no bun) and green leafy salad.

Hamburger patties with onion, lettuce and tomato (no bun) and green leafy salad. Dinner: Organic hot dogs (commercial ones are full of fillers and unhealthy additives) with sauerkraut and a green leafy salad. Optional glass of wine.

Organic hot dogs (commercial ones are full of fillers and unhealthy additives) with sauerkraut and a green leafy salad. Optional glass of wine. Snack: Small dish of whole milk plain yogurt (sweetened with stevia).



Day 14

Breakfast: 2 Eggs any style with sausage links. Black coffee or tea.

2 Eggs any style with sausage links. Black coffee or tea. Lunch: (“cheat” meal): 1 or 2 slices of pizza, any kind you want with a green leafy salad.

(“cheat” meal): 1 or 2 slices of pizza, any kind you want with a green leafy salad. Dinner: Steak with cabbage and a green leafy salad. Optional glass of wine.

Steak with cabbage and a green leafy salad. Optional glass of wine. Snack: Pumpkin or sunflower seeds.



Day 15

Breakfast: Egg and ham omelette, black coffee or tea.

Egg and ham omelette, black coffee or tea. Lunch: Whole fat cottage cheese with steamed kale.

Whole fat cottage cheese with steamed kale. Dinner: Roast beef with steamed nori and a green leafy salad. Optional glass of wine.

Roast beef with steamed nori and a green leafy salad. Optional glass of wine. Snack: Slice of cheese with a few almonds or other mixed nuts (not peanuts).



Day 16

Breakfast: 2 Eggs, any style with sausage links. Black coffee or tea

2 Eggs, any style with sausage links. Black coffee or tea Lunch: Hamburger with onions, lettuce and tomato (no bun), green leafy salad.

Hamburger with onions, lettuce and tomato (no bun), green leafy salad. Dinner: Pork chops with sautéed asparagus; optional glass of wine.

Pork chops with sautéed asparagus; optional glass of wine. Snack: Beef jerky.



Day 17

Breakfast: Dish of whole milk plain yogurt (sweeten with a little stevia), black coffee or tea.

Dish of whole milk plain yogurt (sweeten with a little stevia), black coffee or tea. Lunch: Chicken fried in coconut oil, sprinkled with herbs and a green, leafy salad.

Chicken fried in coconut oil, sprinkled with herbs and a green, leafy salad. Dinner: Lobster with steamed broccoli and a green leafy salad. Optional glass of wine.

Lobster with steamed broccoli and a green leafy salad. Optional glass of wine. Snack: Slice of cheese with a few almonds or mixed nuts (not peanuts). Day 18

Breakfast: 2 eggs, any style with 2 slices of bacon. Black coffee or tea.

2 eggs, any style with 2 slices of bacon. Black coffee or tea. Lunch: Hamburger with lettuce, tomato and onions (no bun). A little sugar free ketchup and mayo is fine also. Green leafy salad.

Hamburger with lettuce, tomato and onions (no bun). A little sugar free ketchup and mayo is fine also. Green leafy salad. Dinner: Pasta made from shirataki noodles with sausage, topped with olive oil and parmesan or romano cheese. Sauteed spinach. Optional glass of wine.

Pasta made from shirataki noodles with sausage, topped with olive oil and parmesan or romano cheese. Sauteed spinach. Optional glass of wine. Snack: Pumpkin or sunflower seeds.

Day 19

Breakfast: Ham and cheese omelette. Black coffee or tea.

Ham and cheese omelette. Black coffee or tea. Lunch: Turkey breast with green beans and a leafy green salad.

Turkey breast with green beans and a leafy green salad. Dinner: Salmon steak with collard greens and a green leafy salad. Optional glass of wine.

Salmon steak with collard greens and a green leafy salad. Optional glass of wine. Snack: Celery sticks with cream cheese.

Day 20

Breakfast: Scrambled eggs with chives. Black coffee or tea.

Scrambled eggs with chives. Black coffee or tea. Lunch: Organic hot dogs with sauerkraut and a leafy green salad.

Organic hot dogs with sauerkraut and a leafy green salad. Dinner: Tuna steak with sautéed asparagus. Optional glass of wine.

Tuna steak with sautéed asparagus. Optional glass of wine. Snack: Beef jerky.



Day 21

Breakfast: Poached eggs with sausages. Black coffee or tea.

Poached eggs with sausages. Black coffee or tea. Lunch: Large salad with leafy greens, cubed ham and avocado.

Large salad with leafy greens, cubed ham and avocado. Dinner: (“cheat” meal): Sirloin steak with mashed potatoes and green beans. Dessert: a moderate portion of anything you want! Optional glass of wine.

(“cheat” meal): Sirloin steak with mashed potatoes and green beans. Dessert: a moderate portion of anything you want! Optional glass of wine. Snack: Handful of nuts (no peanuts).

Day 22

Breakfast: Scrambled eggs with chives. Black coffee or tea.

Scrambled eggs with chives. Black coffee or tea. Lunch: Hamburger patties with bacon and cheese with a leafy green salad.

Hamburger patties with bacon and cheese with a leafy green salad. Dinner: Turkey leg with kale. Optional glass of wine.

Turkey leg with kale. Optional glass of wine. Snack: Celery sticks with cream cheese.



Day 23 Breakfast: Eggs florentine (made with spinach and melted cheese). Black coffee or tea.

Eggs florentine (made with spinach and melted cheese). Black coffee or tea. Lunch: Salami with mozzarella slices topped with a little olive oil. Leafy green salad.

Salami with mozzarella slices topped with a little olive oil. Leafy green salad. Dinner: Roast chicken with cauliflower. Optional glass of wine.

Roast chicken with cauliflower. Optional glass of wine. Snack: pork rinds.



Day 24 Breakfast: 2 eggs any style with bacon. Black coffee or tea.

2 eggs any style with bacon. Black coffee or tea. Lunch: Chicken fried in coconut oil with a leafy green salad.

Chicken fried in coconut oil with a leafy green salad. Dinner: Roast pork belly with cabbage and green beans. Optional glass of wine.

Roast pork belly with cabbage and green beans. Optional glass of wine. Snack: Slice of cheese with a few almonds or other nuts (no peanuts).



Day 25

Breakfast: Dish of full fat cottage cheese with celery sticks. Black coffee or tea.

Dish of full fat cottage cheese with celery sticks. Black coffee or tea. Lunch: Hamburgers with (sugar free) ketchup and onions and leafy green salad.

Hamburgers with (sugar free) ketchup and onions and leafy green salad. Dinner: Pork chops with leeks and mushrooms. Optional glass of wine.

Pork chops with leeks and mushrooms. Optional glass of wine. Snack: small dish of plain, whole milk yogurt (may add a little stevia).



Day 26

Breakfast: Ham and cheese omelette. Black coffee or tea.

Ham and cheese omelette. Black coffee or tea. Lunch: Ground beef with guacamole and spices, served in lettuce tacos.

Ground beef with guacamole and spices, served in lettuce tacos. Dinner: Spare ribs with kale. Optional glass of wine.

Spare ribs with kale. Optional glass of wine. Snack: Celery sticks with cream cheese.



Day 27

Breakfast: 2 Eggs any style with sausage. Black coffee or tea.

2 Eggs any style with sausage. Black coffee or tea. Lunch: Salad with tuna, leafy greens, olives and plain whole milk yogurt.

Salad with tuna, leafy greens, olives and plain whole milk yogurt. Dinner: Duck breast with kale and cauliflower. Optional glass of wine.

Duck breast with kale and cauliflower. Optional glass of wine. Snack: Slice of cheese with a few almonds or other nuts (not peanuts).



Day 28 Breakfast: (“cheat” meal): Pancakes with eggs and bacon, topped with pure maple syrup (moderate amount). Black coffee or tea.

(“cheat” meal): Pancakes with eggs and bacon, topped with pure maple syrup (moderate amount). Black coffee or tea. Lunch: Chicken fried in coconut oil with a green leafy salad.

Chicken fried in coconut oil with a green leafy salad. Dinner: Salmon steak with brussels sprouts. Optional glass of wine.

Salmon steak with brussels sprouts. Optional glass of wine. Snack: Pumpkin seeds or sunflower seeds.



Day 29 Breakfast: 2 eggs any style with bacon. Black coffee or tea.

2 eggs any style with bacon. Black coffee or tea. Lunch: Turkey breast with leafy green salad.

Turkey breast with leafy green salad. Dinner: Prime ribs with green beans and cole slaw. Optional glass of wine.

Prime ribs with green beans and cole slaw. Optional glass of wine. Snack: Beef jerky.

Day 30

Breakfast: Ham and cheese omelette. Black coffee or tea.

Ham and cheese omelette. Black coffee or tea. Lunch: Sardines fried in coconut oil with a green leafy salad.

Sardines fried in coconut oil with a green leafy salad. Dinner: Pork roast with kale and zucchini. Optional glass of wine.

Pork roast with kale and zucchini. Optional glass of wine. Snack: Cheese with a few almonds or other nuts (not peanuts).



Stay Hydrated!





The following pages consist of my 30 day ketogenic diet meal plan that you can follow for a whole month. Naturally, it’s up to you if you want to follow it precisely or make changes here and there. You can mix and match these meals as you like.At the end of this section I include a list of ketogenic-safe ingredients you can add or subtract as you like.My 30 day meal plan is only a sample, of course. It’s meant to show you that there are many choices for meals with this diet. While the Ketogenic Diet may seem quite restrictive, it still leaves you quite a few foods.When planning your meals, it’s a good idea to get creative. Otherwise you might get bored eating the same foods every day. For example, eggs are a staple for many people on this diet. There are, however, many ways to prepare eggs. Scrambled, fried, hard boiled, deviled, in omelettes and so forth.When it comes to cheese, you also have a huge range of options. Where it recommends “slice of cheese” for a snack, that doesn’t mean you have to eat the same variety of cheese every day!Naturally, meat also can be prepared in many different ways. There are all kinds of fish to choose from, and many ways to cook seafood as well. You don’t want to get into a rut with your Ketogenic Diet.You probably noticed that I included an optional glass of wine with dinner in the above meal plan. You can also have this later in the evening if you prefer. Wine is full of beneficial antioxidants such as resveratrol.One glass of wine is not going to provide you with many carbs or sugar and some people find it pleasant and helpful for digestion and relaxation.On the other hand, if you are sensitive to alcohol, allergic to it or have a history of alcoholism, you should obviously avoid it.Other types of alcohol are far less beneficial than wine. Beer, for example, is very high in carbs.Drinking plenty of water is a must when you go on the Ketogenic Diet. This is a good topic to mention after side effects, as this is something that can help you reduce or prevent many such symptoms.You don’t have to go to extremes with drinking water, but you should make sure you drink the recommended 8 glasses of water per day. That number is often cited, but it’s not precise. It varies depending on your own metabolism and level of activity.Your climate even makes a difference. If you’re in the desert in summer you will obviously need more water than someone living in a cooler region.Make sure you are drinking enough water. A good guideline is to double your daily intake of water when you start the Ketogenic Diet -unless you normally drink a large amount of water already.If this seems excessive, you can modify it, but remember that hydration is extremely important when dieting.