For those who want maximum results in minimum time, this ultra-strict meal plan keeps net carbs at 15–20g daily — ensuring deep ketosis from day one.
Breakfast: 2 scrambled eggs, 2 rashers bacon, coffee with double cream (2g net carbs). Lunch: Chicken thigh with romaine salad and olive oil dressing (3g). Dinner: Grilled salmon with steamed broccoli and butter (4g). Total: 9g net carbs.
Breakfast: 3-egg omelette with cheddar and spinach (2g). Lunch: Tuna salad with cucumber and mayo (2g). Dinner: Beef mince stir-fry with courgette noodles and garlic butter (6g). Total: 10g net carbs.
Breakfast: Full-fat Greek yoghurt with berries (8g net). Lunch: Turkey lettuce wraps with avocado (4g). Dinner: Lamb chops with asparagus (3g). Total: 15g net carbs.
Continue rotating these proteins and non-starchy vegetables. Add liberal fats (butter, olive oil, cream) to every meal. Keep snacks to hard-boiled eggs or macadamia nuts only. Browse our strict keto dinner recipes and ultra-low-carb breakfast ideas.
Seven days under 20g net carbs establishes deep ketosis and fat adaptation. Use this plan when you need a reset or a powerful start.