The Keto Plan
Exclusive keto weeks — rich, satisfying dinners you won't find on this site or anywhere free — with grocery lists, prep hours, and estimated macros on every recipe.
- Exclusive recipes, one per spread, with photo and honest timing
- A 7-day grid for every week in the book
- Grocery list per week, organised by aisle, derived from the recipes
- One-hour Sunday prep guide per week
- Estimated nutrition per serving on every recipe
- US Letter & A4, print at home
from $9
Educational information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition, pregnancy, or medication. Full disclaimer.
What the books are built on
- Every recipe is exclusive to the books — no grains, sugars or starchy sides anywhere
- Steak au poivre, short ribs, butter-basted fish — proper cooking, weeknight-honest
- Estimated calories, protein, carbs and fat on every recipe, computed from the actual ingredients
- Each week: the 7-day grid, the derived grocery list and a one-hour prep guide
Pick your size
| 1 Week | 2 Weeks | 3 Weeks | The Full MonthBest value | |
|---|---|---|---|---|
| Weeks of eating | 1 | 2 | 3 | 4 |
| Exclusive recipes | 12 | 23 | 30 | 35 |
| Grocery lists & prep hours | 1 of each | 2 of each | 3 of each | 4 of each |
| Price | $9 one-time | $15 one-time | $19 one-time | $22 one-time |
| Get it | Get it | Get it | Get it |
Week one, exactly as you'd cook it
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Sunday | Smoked Salmon Omelette Roll | Chicken Caesar | Roasted Cauliflower Soup |
| Prep note — Cook the roasted cauliflower soup double — it carries two weekday lunches. Prep the breakfasts. | |||
| Monday | Turkish-Style Eggs | Roasted Cauliflower Soupleftovers — already cooked | Gingery Pork and Blistered Green Bean Stir-Fry |
| Tuesday | Smoked Salmon Omelette Roll | Gingery Pork and Blistered Green Bean Stir-Fryleftovers — already cooked | Steak au Poivre |
| Wednesday | Turkish-Style Eggs | Coconut-Lime Shrimp Soup | French Onion Beef Meatballs under Gruyère |
| Thursday | Smoked Salmon Omelette Roll | French Onion Beef Meatballs under Gruyèreleftovers — already cooked | Seared Pork Chops in Mushroom-Thyme Cream |
| Friday | Turkish-Style Eggs | Roasted Cauliflower Soupleftovers — already cooked | Pork Medallions in Mustard-Tarragon Cream |
| Saturday | Smoked Salmon Omelette Roll | Tuna Niçoise Plate | Pork Souvlaki Skewers |
Every recipe carries its numbers
Estimates, computed — not lab analyses. How we calculate.
The full month's table of contents
- Smoked Salmon Omelette Roll with Chive Cream Cheese
- Turkish-Style Eggs with Chile Butter
- Chicken Caesar with Parmesan Frico Crisps
- Roasted Cauliflower Soup with Crispy Pancetta and Brown Butter
- Gingery Pork and Blistered Green Bean Stir-Fry
- Steak au Poivre with Blistered Green Beans
- Coconut-Lime Shrimp Soup with Mushrooms
- French Onion Beef Meatballs under Gruyère
- Seared Pork Chops in Mushroom-Thyme Cream
- Pork Medallions in Mustard-Tarragon Cream with Asparagus
- Tuna Niçoise Plate with Jammy Eggs
- Pork Souvlaki Skewers with Whipped Feta
- Fennel-Sage Breakfast Patties with Fried Eggs
- Warm Coconut-Flax Porridge with Toasted Almonds
- Bistro Burger Bowls with Special Sauce
- Cheesy Taco Beef Skillet with Charred Peppers
- Rib-Eye with Blue Cheese Butter and Charred Cabbage Wedges
- Butter-Basted Turkey Tenderloin with Whipped Cauliflower Purée
- Red-Wine Short Ribs over Parmesan Cauliflower Mash
- Tarragon-Mustard Chicken with Zucchini Ribbons
- Skillet Zucchini Lasagna with Turkey Ragù
- Smoked Mackerel, Fennel and Avocado Salad with Horseradish Cream
- Slow-Cooker French Onion Chicken with Gruyère
- Everything-Seeded Almond Flour Breakfast Loaf
- Slow-Cooker Italian Beef Bowls with Provolone
- Chicken Piccata over Buttered Cauliflower Rice
- Aleppo-Butter Chicken with Charred Zucchini
- Turkey Cutlets in Mushroom-Thyme Cream
- Harissa Chicken and Cauliflower Tray with Olives
- Charred Chicken with Green Sauce and Scallion Cauliflower Rice
- Butter-Basted Halibut with Capers and Wilted Chard
- Basque-Style Cod Stew with Peppers and Saffron
- Seared Tuna Niçoise with Green Beans and Olives
- Turkish-Style Eggs with Garlic Yogurt and Chili Butter
- Crispy-Skin Sea Bass with Warm Tomato-Basil Dressing
Questions, answered plainly
Are these the free recipes from this site?
No. Every recipe in the paid books is exclusive — developed for the books and not published on this site or anywhere else. The 78 recipes on the site stay free; the books are a different, paid collection.
Which size should I buy?
The 1-week book is the taste. The full month is the system — four weeks before anything repeats, and the most food for your money. Every price is a one-time purchase (no subscription), and every bigger book genuinely contains the smaller ones — week one is week one in all four sizes.
Where do the nutrition numbers come from?
They are computed from each recipe’s actual ingredient list using standard reference values, and they are labeled estimates — we publish no number we did not calculate. They are not lab analyses.
Is this personalised to me? Is it suitable for my health situation?
No and we cannot know — it is a well-built, fixed plan, which is what makes it affordable and immediate. Whether a way of eating suits your body is a conversation for a professional who knows you. See the disclaimer.
What if it’s not for me?
The 30-day refund applies to every size, no justification asked.
Or take all five months
Educational information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition, pregnancy, or medication. Full disclaimer.