30-Day Keto Meal Plan
Optimized for: Low AMY1 expression, fat adaptation, lactose sensitivity considerations
This ketogenic meal plan focuses on high-fat, moderate-protein, very low-carb foods to achieve ketosis while accommodating genetic sensitivities.
Week 1: Keto Adaptation
Monday
Breakfast: Avocado and eggs with olive oil
Lunch: Salmon salad with olive oil
Dinner: Grass-fed beef with cauliflower mash
Snack: Macadamia nuts
Tuesday
Breakfast: Coconut oil coffee and almond butter
Lunch: Tuna salad lettuce wraps
Dinner: Chicken thighs with cauliflower mash
Snack: Pork rinds
Wednesday
Breakfast: Keto smoothie with coconut cream
Lunch: Sardines with olive oil and spinach
Dinner: Pork chops with green beans in butter
Snack: Olives and cheese (if tolerated)
Thursday
Breakfast: Scrambled eggs in ghee
Lunch: Chicken salad with avocado mayo
Dinner: Lamb with roasted asparagus
Snack: Coconut butter
Friday
Breakfast: Bacon and eggs
Lunch: Mackerel with cucumber salad
Dinner: Duck breast with sautéed spinach
Snack: Avocado with sea salt
Saturday
Breakfast: Keto pancakes with butter
Lunch: Egg salad on lettuce
Dinner: Ribeye steak with mushrooms in butter
Snack: Pecans
Sunday
Breakfast: Smoked salmon with cream cheese alternative
Lunch: Beef salad with olive oil
Dinner: Roast chicken with Brussels sprouts
Snack: Dark chocolate (85%+)
Week 2: Fat Adaptation Continues
Monday
Breakfast: Bulletproof coffee with MCT oil
Lunch: Cobb salad without croutons
Dinner: Baked cod with herb butter
Snack: Brazil nuts
Tuesday
Breakfast: Chia seed pudding with coconut milk
Lunch: Turkey and avocado lettuce wraps
Dinner: Pork belly with cabbage slaw
Snack: Bone broth
Wednesday
Breakfast: Keto omelet with vegetables
Lunch: Grilled chicken with pesto
Dinner: Salmon with dill butter sauce
Snack: Coconut chips
Thursday
Breakfast: Sausage and eggs
Lunch: Shrimp salad with olive oil
Dinner: Beef brisket with roasted radishes
Snack: Walnuts
Friday
Breakfast: Avocado boats with eggs
Lunch: Bunless burger with cheese alternative
Dinner: Lamb chops with mint
Snack: Pepperoni slices
Saturday
Breakfast: Keto bread with almond butter
Lunch: Chicken wings with blue cheese alternative
Dinner: Trout with almonds
Snack: Hard-boiled eggs
Sunday
Breakfast: Steak and eggs
Lunch: Antipasto salad
Dinner: Roasted duck with turnips
Snack: Seed crackers with fat
Week 3: Ketosis Maintenance
Monday
Breakfast: Intermittent fasting - coffee only
Lunch: First meal: Fatty fish with greens
Dinner: Grass-fed burger with avocado
Snack: Fat bombs
Tuesday
Breakfast: Keto yogurt with nuts
Lunch: Chicken salad with full-fat dressing
Dinner: Pork tenderloin with cauliflower
Snack: Cheese crisps (dairy-free if needed)
Wednesday
Breakfast: Bacon and spinach scramble
Lunch: Tuna with olive oil and capers
Dinner: Lamb with rosemary and garlic
Snack: Macadamia nut butter
Thursday
Breakfast: Keto smoothie with avocado
Lunch: Sardine salad with lemon
Dinner: Ribeye with compound butter
Snack: Olives
Friday
Breakfast: Eggs Benedict (no muffin)
Lunch: Chicken thigh salad
Dinner: Salmon with hollandaise (dairy-free)
Snack: Coconut flakes
Saturday
Breakfast: Keto muffins with butter
Lunch: Beef jerky and nuts
Dinner: Whole roasted chicken with herbs
Snack: Pork rinds with guacamole
Sunday
Breakfast: Smoked mackerel with eggs
Lunch: Crab salad with mayo
Dinner: Duck confit with Brussels sprouts
Snack: Dark chocolate and nuts
Week 4: Sustainable Keto
Monday
Breakfast: Bulletproof matcha latte
Lunch: Lobster salad with butter
Dinner: Prime rib with horseradish
Snack: Cheese alternatives
Tuesday
Breakfast: Keto granola with coconut milk
Lunch: Turkey roll-ups with avocado
Dinner: Halibut with lemon butter
Snack: Nut mix
Wednesday
Breakfast: Chia pudding with cream alternative
Lunch: Chicken Caesar without croutons
Dinner: Venison with juniper
Snack: Bone marrow
Thursday
Breakfast: Keto pancakes with syrup alternative
Lunch: Egg salad lettuce cups
Dinner: Rack of lamb with mint
Snack: Avocado chocolate mousse
Friday
Breakfast: Smoked salmon omelet
Lunch: Pork belly bites
Dinner: Sea bass with olive tapenade
Snack: Fat bombs
Saturday
Breakfast: Keto waffles with berries (limited)
Lunch: Bison burger lettuce wrap
Dinner: Whole fish with herbs
Snack: Coconut butter balls
Sunday
Breakfast: Celebration keto breakfast
Lunch: Favorite high-fat meal
Dinner: Special occasion keto dish
Snack: Treat within macros
Success Tips for Your Keto Plan
- Electrolyte Management: Increase sodium, potassium, and magnesium intake
- Fat Quality: Focus on omega-3 rich fats and MCT oils
- Lactose Considerations: Use ghee, hard cheeses, or dairy alternatives
- Carb Restriction: Ideal for low AMY1 expression - your body prefers fat fuel
- Monitoring: Track ketones and adjust fat intake as needed