your
Keto & Low-Cal Guide
A simple, build-it-yourself plan to shift into fat-burning mode and keep calories in check.
Net Carbs
20–50g / day
Protein
20–30g / meal
Calories
~1,200–1,500 / day
Fluids
8+ cups / day
build
Your Plate
Pick one item from each group at every meal — keep carbs from the non-starchy veg column, and off your the plate!
Protein
- Eggs
- Chicken, turkey, or beef
- Salmon or other fatty fish
- Pork or bacon
- Cheese or cottage cheese
- Tofu or tempeh
- Shellfish
Non-Starchy Veg
- Leafy greens
- Broccoli or cauliflower
- Zucchini or summer squash
- Peppers or cucumber
- Asparagus
- Mushrooms
- Celery
Healthy Fats
- Olive oil or butter
- Avocado
- Nuts or seeds
- Nut butter
- Full-fat dairy
- Olives
A good rule of thumb: a palm-size portion of protein + a generous helping of non-starchy veg + a thumb-size portion of fat at every meal.
Short on time or don't feel like cooking? Swap any protein serving for an Ananesis snack — 15g protein, under 5g net carbs, under 220 calories.
a sample
Day, Put Together
Breakfast
Eggs cooked in butter + avocado + sauteed spinach
Snack
Cheese + almonds — or an Ananesis snack
Lunch
Grilled chicken + big salad, olive oil & vinegar dressing
Snack
Celery + nut butter — or an Ananesis snack
Dinner
Baked salmon + roasted broccoli + butter
staying
On Track
"Keto Flu" (Days 1–7)
- Add extra sodium
- Drink water steadily
- Expect it to ease within a week
Hunger & Cravings
- Keep a protein snack handy
- Eat enough fat to feel full
- Don't get overly hungry
Constipation
- Prioritize non-starchy veg
- Add a fiber supplement
- Stay active and hydrated
Eating Out
- Grilled protein + salad
- Skip bread, rice, and fries
- Keep a snack for backup
