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The Best Keto Meal Plan is Now Available!
Blog | May 28, 2018
I’m really excited to present you with the new and long awaited 8 Week Keto Meal Plan. Please watch the video above to learn more – I show you what exactly you can expect from the program and how to navigate it once you log in.
This comprehensive program will help adjust your metabolic health and get you into the fat burning state of Ketosis. This program includes tons of delicious keto recipes with nutritional breakdowns and the perfect daily ratios to maximize your fat loss efforts. Say goodbye to hunger, cravings, brain fog, inflammation and dry skin. If you need to shed extra fat fast, and lean out with little effort in the gym or home gym, the Keto Meal Plan is here to deliver.
Keto is currently one of the most popular and talked about diets and rightfully so. When it comes to fat loss, there’s no faster acting diet than the fat burning Ketogenic lifestyle which puts your body into a metabolic state of ketosis when the body starts using a combination of fat and ketones as energy. Not only you’re going to finally lose the last 10lbs (or more) of fat, the Keto diet has many other health benefits including:
- Balanced Blood Sugar and Insulin Levels
- Prevents Heart Disease
- Lowers Inflammation
- Protects Against Cancer
- Supports Brain Health
- Cuts Sugar Addiction + Helps With Weight Loss
- Improves and Makes Your Skin More Hydrated
- Improves Dental Health
What you’ll get with this Program is an 8 Week Meal Plan full of delicious recipes for each and every day – Breakfast, Lunch, Dinner and snacks that will support your health and fat loss efforts. There are over 100 delicious recipes featured in this program and a lot of them are brand new! You will also receive 2 month ZGYM™ Membership Coupon (which you can use whenever you’re ready), Stock Up your Kitchen Shopping List and Weekly Printable Shopping Lists. You will also gain access to the Keto Meal Plan PDF Guide Book which is full of valuable information including:
- The Advantages of Going Keto
- The 411 on Keto
- Keto and Inflamation
- Keto Then and Now – Brief History
- Entering Ketosis: A Primer
- Keto Myths
- Keto and The Gallbladder
- Keto and Your Kidneys
- Mindfulness Eating Habits
- Hunger Game Technique
…and more
- You can purchase your Blood Keton Monitor Here .
Private Member |
ellijay, ga, united states
OOO! It’s ready!! Thank you for all the hard work you do, both with the ZGym programs AND the meal plans!! The Keto diet is funny for me, because I KEEP going back and forth between wanting to try it, then thinking maybe my current way is fine. I tolerate carbs fine, but I DO have a hard time with sleep, and I do deal with pain/migraines…so I’m very curious to try it in that regard.
I DO have some questions about your experience (and I’m sorry for getting wordy, here!!). I’m not sure if it’s something I’d want to stay on *permanently*. (ha ha, unless it does wipe out my PMS migraines!) I LOVE fruit too much. And (while I don’t feel like I need it ALL the time), I do love homemade breads on occasion. (ohhhhh, Sourdough from scratch!) I remember you saying that the longer you’re in Ketosis, the more carbs you’re able to tolerate OR the quicker you’re able to get back in if you get out. SO…would that mean that (once on the diet for quite a while), would one be able to have a sort of “cheat” day for one day in the week to enjoy a slice of that homemade bread…or some fruit…without having to start completely over with the whole week (or more) of the Keto flu? 😯
Also, I recall you saying previously, that sometimes you like to switch over to a Keto diet…then back out into a low-carb-but-not-quite-keto diet. What has your experience with that been like? Is that still helpful in kicking that brain fog, helping with sleep, pain, etc? Or do you just notice that on Keto? I’d be interested in the whole “using it as a kickstart” sort of thing if that’s the case! 😊
Whatever the case…I’m interested in giving it a shot! I’m not sure if it will be able to be sooner…or later. But I’m very curious!
*shudder* I’ll have to get over my big fear/queasiness of needles! (Whyyyyyyy does it have to be on the nerve endings? 😳 EEEEP!)
Private Member |
hey the Christin, Ive been dealing and listening a lot to Leanne Vogel from http://www.healthfulpusuit.com and she actually suggests that once you are fat adapted (say after the first 2-4 weeks of doing keto), to do “carb ups” one or twice a week. that doesnt mean go overboard but have a bit of fruit or a sweet potato or a cup of rice with your dinner. its really interesting as she says the body does need glucose once in a while for some processes, especially for women and their hormone function. and that if you have a bit of carbs in the evening then you should be able to go back into ketosis the next morning. really interesting, look her up!
Private Member |
ellijay, ga, united states
Oh, nice! That sound like it would fit how I would like to ideally tackle things! Follow the plan…but afterwards, get back to enjoying healthy carbs. That, or stick with that way of eating, knowing a small “treat” every so often might not be so bad, once adjusted. Oo, and thank you for the resource, too! I’ve just browsed a bit and have to bookmark that, now! (I’m especially interested in the talk of hormones, there. I’m near positive Candida is an issue for me…i’ve always had yeast issues, so the Keto diet would certainly be awesome for that. And I know estrogen levels are causing me grief. So many puzzle pieces! 😛)
Private Member |
lake tahoe, nv, usa
There are no cheat days in this meal plan, because it’s designed for people who are doing this for the first time, which is when you should be more strict to allow your body to adapt. If you choose to do the Keto meal plan again, you can then try to experiment adding a piece of fruit a day into your diet – I have no problem now adding an occasional piece of fruit or even a glass of wine into my diet, but it does require proper ketone testing and getting adapted, otherwise you’re risking kicking yourself out of Keto and ruining the whole process leaving all the health benefits behind.
By the way, Keto diet is known to get rid off PMS, brain fog, anxiety, low energy and sugar cravings – all of which could be symptoms of Candida over-growth. Common problem nowadays for many people. This fungi thrives on diet containing carbs and sugars. This is why a lot of people use Keto not as a long term diet but as a sugar detox few times a year and for metabolic reset.
The reason why I promote the Keto Blood Monitor is because it’s the most accurate method available, however, if you’re really scared or uncomfortable with the blood testing device, you can also try keto sticks and measure your ketones in the urine. Just remember that it’s known to be not the most accurate way to measure whether or not you’re in “nutritional ketosis”. Here is the link to the Urine test strips: https://www.amazon.com/Nurse-Hatty®-IMPROVED-Professional-Ketogenic/dp/B016Z5XZP0/ref=sr_1_3_a_it?ie=UTF8&qid=1526066534&sr=8-3&keywords=urine%2Bketone%2Btest%2Bstrips&th=1
Private Member |
ellijay, ga, united states
Oh nice! Thank you for the link!
Though, it’s never a bad thing to work through fear, when that fear is of a harmless thing. 😜Perhaps the strips would be good to use in addition to the blood tests while working up to it. Ha ha, it would make doctor checkups a lot less stressful, getting rid of needle apprehension! 😜
Private Member |
ellijay, ga, united states
I’d be too scared to “cheat” when FIRST going through! LOL! That makes sense, experimenting and testing (after the meal plan)! Ohhh, I’d LOVE the “side effect” of getting rid of PMS. I get debilitating migraines, having to plan around them. Ugh, due for one any day, so trying to plan my active rest day for when that hits. I’m definitely intrigued!! Thank you so much for your response! 😊
Private Member |
switzerland/, france
you could maybe try to go with the season (which is anyways what we are supposed to do) and do a keto in winter where there are less/no in-season fruits.
I had the same thoughts about fearing to miss fruits, but I noticed I don’t like fruits that much, but eat berries in season (like, right now). any new things gets ups and downs and allow yourself drawbacks as you can retry as many times as you want…everyday is a new start:)
Private Member |
ellijay, ga, united states
That’s what my original plan was (I love buying in season! 😊 We have so many local farms and orchards nearby that it just makes sense to!)…but, wow, after hitting my expected migraine yesterday…then realizing yesterday afternoon as it was fading that it’s likely it wasn’t even my “main” migraine and I’m likely due for another one, mid-week (Another 17 hours to dread 😖), I came to the decision that I’m going to go ahead and give this a try “sooner” rather than “later”. I need to try a reset for my body. I don’t know if it’ll knock out the migraines or not…but migraines are about trial and error. And since the bad ones are completely PMS related, it very well could! Between that and doing postural therapy 5x a week, maybe they’ll become fewer.
Besides, strawberry time is ending. I was sad about having to miss blueberries, seeing so many on our bushes…only to read that a blueberry here and there has negligible carbs and shouldn’t be bad! Just don’t have handfuls or anything. And worst-case: I LOVE frozen blueberries. I can always freeze them for later! 😜 And Peach season will still be going on by the time of finishing up the plan. The hardest part will be my morning tea. I love my morning routine of a cup of hot black tea with a little raw honey and a little cream before switching to water for the rest of the day. I know there are sugar substitutes, but I don’t even like the taste of sugar in the tea. Honey has such a nice taste! Unless there’s a good honey flavor copycat, I might have that out of my routines for the time. It might be good to reset my body from the caffeine there, too. 😊I should be able to handle it for the time!
Oo, and if I start now…I MIGHT be able to squeeze in the before-and-after (it would be more like “before and a week-or-two in”) shots deal with review before the 3-months deadline is up. (Though whether or not I make the deadline, I’m sure I’ll wind up doing that, anyway! 😛)
Private Member |
switzerland/, france
definitely priority is your well-being. definitely try to reach ketosis and see how your body reacts (migraine, PMS) You may want to look into hormonal syncing too (eat differently on follicular phases vs luteal phases) it seems research shows that during follicular women are less insulin sensitive and would be OK to have more carbs than in luteal phase. Training habits are also different. Google it up and see if you find something interesting for you. Personally I try to train differently. I definitely feel the hormonal boost the week before ovulation
Private Member |
ellijay, ga, united states
I’ll check that out! Since I started logging my migraines, I notice they always hit at ovulation, at one week before menstruation, and one day before menstruation. So, no doubt, there are imbalances. Cleaning up my diet initially decreased them to where they are now. I’m hoping having a carb reset will clear it up even more. Then looking into eating based on hormone timing sounds like a good route to take for me, since I’m clearly having a connection!
Private Member |
weatherford, tx, united states
Hi zuzka I’m doing the glow plan now, in week 6. Since it’s higher carb, should I go to your zshred first or straight into the keto when I’m finished with this one? Keto makes me nervous due to all the confusion on if it’s healthy or not and if it causes high cholesterol?? I’m willing to try it though but curious if it’s ok to go straight in from what I’m on now? Thank you
Private Member |
Omg 😬😍 it’s here!!!!!!!! Thank you Zuzka! Purchasing today!!!
Private Member |
astoria, or, usa
Hi Zuzka. This is all so confusing. Not you but in general. I have struggled my entire adult life with food. What’s the right way to eat? What should we avoid? Should we restrict? I’ve struggled through binge eating and bulimia in my 20’s. It resurfaced briefly when I found out I was pregnant 3 years ago. Prior to pregnancy I did well on a Paleo/primal diet (I love cheese) and tried a sugar detox and Keto but I think I quit after the Keto flu because I had no energy. I was also orthorexic in the sense that I would only eat organic, non GMO foods and would not eat out. I still shop that way but have come to peace with eating out after seeing a counselor while pregnant. I was afraid that my carb and grain restrictions may somehow harm my baby. I have a strong sugar/carb addiction. I also like to drink alcohol, mostly shots of tequila. I’ve listened to podcasts recently about intuitive eating and how bad diet culture is. Which I totally agree with but their motto is health at every size. Which to me sounds like be happy if you’re fat. Which I don’t want to be. I know where my set point is. I’ve been there. While following you. But I’ve since put on 15lbs. Most recently from staying up late at night eating “bad foods”. So my confusion is not with you but food and diet culture in general. I don’t trust myself to try intuitive eating because they say eat whatever you want without restriction because restriction is bad and leads to binging and diets don’t work. Ok. But I also feel like crap if I eat the way my sugar/carb addiction dictates. Processed foods are designed to bring us back for more. I bought a meal plan from another blogger, maybe I shouldn’t say here but FB, and the first few weeks were great, I liked some concepts, and felt great but I don’t like the foods. I thought maybe it’d be good because it’s mostly plant based with some meat, but I don’t like most of the recipes just by looking at them. They take too much time and are not the foods or spices I typically enjoy. I’ve always liked your recipes and your way of eating. I’m glad you did the video because I paused it and saw the ingredients are foods I would normally buy. I want to be happy, healthy, lean and strong. I do your workouts as much as I can, but my diet is lacking. Right now I’m at a crossroad. Do I not restrict anything like intuitive eating, do I try to have a balance not restricting any particular foods like rice or beans or do I take the leap and try keto again with your guidance? I have 2 questions for you though. Every diet has an end. And either fails or has to be doable as a lifestyle change. What if I want to have a drink or a shot of tequila every now and then? Does that sabatoge and shoot you out of ketosis? And the membership is 6 months, but you said it’s an 8 week meal plan. Does it change or you just keep rotating the 8 weeks for 6 months? Thank you, I’m sorry for the novel but the struggle is real, for so many of us.
Private Member |
I was in a similar situation not too long ago…. I can NOT “diet”.. I had to find a way of eating that suited me, my hubby and 4 kids (which is now 5 kids) LOL… My 4th child got diagnosed with ADHD, High Functioning ASD and SPD.. I had to see a nutritionist and a dietician as well as different therapists for him. We started experimenting with food. And a basic Low Carb High Fat diet is affordable, sustainable for ANYONE and has completely changed all of our health in the entire house!… When I first started I lost 7lbs in the first 2 weeks…. With that said, I keep my carbs at 50 grams per day or less and my kids at 100-125 grams per day.. Children NEED a few more carbs than an adult and I was told to NEVER allow them to go under 100 grams but never OVER 150 grams…. We eat NOTHING processed, NO dyes, NOTHING artificial, etc… I do NOT always buy organic or anything like that though. I am on a budget so I buy frozen vegs and fruits, etc…. Sorry for the book…. LOL. I know I am not Z and what I said may not interest you at all but if it does, we can talk more… I have been in your shoes and what I do now is fabulous!! I am trying the keto meal plan next week, can’t buy it til Wed, so the Monday after I will try it. Being at no more than 50 carbs a day it should be easy to drop it more. EXCEPT weekends. I LOVE my beer!!!! However!! There is a website called dietdoctor and they have a list of the keto friendly alcohols on there!!
Private Member |
If you are in need of one on one assistance check out Mihaela Telecan Healing with Foods. I imagine it may be challenging for Z to work with everyone one on one (although that may be a neat idea in the future to virtually take on clients ;). I’ve been working with Mihaela since February and the nutrition plan I’m on is very similar to Keto. The goal is the same: to burn fat as fuel instead of carbs. I have struggled for a large part of my life trying to figure out what the “right” diet is for me. I used to eat too little and then binge on sugar very frequently. Finally being in a position to work with someone one on one with a tailored plan for my body (she’s a functional medicine doctor) has taken the guess work out and I feel more in control. I’m toning up naturally because of the anti-inflammatory benefits of this diet, among other things. Anyway, I wanted to share because I can really relate and empathize with your situation. I hope you find what you need.
Private Member |
Can not wait to buy this Wed and give it a try! I have been curious about Keto for quite some time. I already eat 50 grams or less of carbs daily…..
Private Member |
Hi Z,
If we’ve been following lower carb for a few months, should we be consuming all those calories in the first few weeks? Or, maybe cut those recipes in half? Just want to make sure I get everything right before I start 🙂 .
Also, with this meal plan is it most effective to eat our meals for a certain window of time each day? Thank you so much for putting another awesome meal plan together!!
-Katie
Private Member |
Hi Zuzka, thank you for this new plan, i’d be really interested in trying a keto plan and finding out how ketosis might affect my workouts. For me this way of eating would definitely be an interesting experience rather than a long term lifestyle change. I do have a question. As a petite person I maintain at around 1400 cals, usually on a high protein diet – would your keto plan still result in fat loss for someone like me? I’m already lean, but do sometimes choose to lean out a bit more before summer. In short, can the recipes be followed as they are, or would I have to make changes, alter portions etc?
Private Member |
Ah I see from the plan notes in your video that we should adjust our own portion size accordingly, regardless of the amount the recipe produces – this make sense now.
Private Member |
Hi Nadia,
Out of curiosity, if you do decide to follow the keto meal plan, would you cut the recipes in half for the first few weeks of higher calories intake? I was wondering because I am also a bit petite and probably need around the same (maybe even slightly less) calories per day as you. Thank you so much in advance for any advice you may have and I hope you are having a great Sunday 🙂 .
All the best,
Katie
Private Member |
Hi Katie, I don’t think I’ll purchase the plan – but yes, if I did I would keep calories lower or else I wouldn’t be in a deficit. Cutting the recipes in half would probably be a good starting point. I write dietary programmes for a living (or used to, but am a SAHM at the moment), and always calculated macros and calories – it was laborious, but effective! Good luck with the programme if you go ahead with it!
Private Member |
Is there a good website/app to use for counting macros?
Private Member |
The best free one IMO is myfitnesspal.
Private Member |
stockholm, sweden
I’m interested to try this. I got really nice results last summer doing the z-shred meal plan. The keto diet is probably not something that I feel I can stick to “for life”. But It would be interesting to try for 8 weeks.
Private Member |
Thank you Z! I already got the meal plan and I’m planning to start in 2-4 weeks. Need to do some prepping and settle a few things first.
Private Member |
boise, id, united states
I have been looking forward to putting my body into Keto for so long!
The problem is it is really hard to find plans for an almost vegan person.
I really want to try this but cannot eat meat (political, ethical reasons) and am very allergic to cheese/milk.
Do any of you think it could be easy to sub these out as long as I was making sure I was staying in Ketosis??
Private Member |
lake tahoe, nv, usa
I think you could although you’d have to go through the trouble yourself and tweaking the recipes. If you don’t mind eating a lot of soy products such as tofu instead of the meat.. but don’t forget that if you use other ingredients, it will change the macros. So you’ll have to be super careful and do the math.
Private Member |
boise, id, united states
Thank you for the response. <3
I definable don't want to mess up the macros so I'll wait for plant based.
Much Love, H
Private Member |
There’s a site called Meat Free Keto which you would probably find helpful, either in adapting Z’s plan or just creating your own.
Private Member |
boise, id, united states
Krista, thank you! I appreciate that a lot.
Private Member |
boise, id, united states
Krista,
I just have to say thank you again! That is exactly what I was looking for and is my ideal way of eating.
Meat Free Keto combined with the Zgym is going to be great!
Private Member |
I’m so glad it was helpful! I’m not vegan, or even vegetarian, but I’ve loved a lot of what that site has to offer. I also love keto–I really feel most balanced and energized when eating that way. Best of luck!
Private Member |
Hey Zuzka, I really want to purchase this plan but I’m wondering why we would only get access to the materials for 6 months?
Private Member |
lake tahoe, nv, usa
Because this plan is meant to be followed not owned. ZGYM members will have access for one year.