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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 |
boise, id, united states
Hi All!
In Zuzka’s video she goes over the Optimal Nutritional Ketosis range (which I am very familiar with), she says you don’t want to get over 3.0 but doesn’t give any information as to why. I have searched all over the internet too and am having a hard time getting an explanation on this. I test blood 2x a day and almost always I am over 3.0. Any thoughts?
Private Member |
hi Heather, I am 3.6 and some site says I should to an hospital and others site says that I am at starvation ketosis??? I hurt that for an optimum result for fat loss is between 1.5 to 3.0 . I am trying to understand to, it’s that mean I can lose weight at that number.😕
Private Member |
boise, id, united states
Hi beautiful.
I did some experimenting because my blood was reading over 3.0 up to 6.0. I purposefully kicked myself out of ketosis. Then started over. I now have optimal levels ranging in 1.5-2.7. It allowed my body to kind of reset in a way. I am still unsure of specifically what the dangers are of being in levels that high. The best thing I can say is listen carefully to your body. There is a lot of different information out there but no one knows your body as well as you do.
I hope you have a wonderful day!
Private Member |
thank you for the info I am at 4.1 and I will start from zero and do what you did.🙏❤️
Private Member |
berkel en rodenrijs, netherland
Hi Heather, I have the same kind of problem, yesterday I realize when I take extra healthy fat… than I sit in good range. Zuzka said in her video that when we get over 3.0 than we are starving ourselves… so I added fat and I am still loosing weight. Does it make a sense or maybe I am wrong but it works for me amazingly… like yesterday I had to add 2 tbsp coconut oil between my meals, than my value went from 4.0 to 2.5….
Private Member |
Dear Zuzka, thanks for a great post. I’ve very recently started a keto diet and I’m still learning. I travel pretty much in my work and I find it very hard to find good food when traveling. I live in Sweden and there’s almost only fast food restaurants, subs, sandwiches and such, available along the roads. Do you have any recommendations what to buy or bring when traveling?
Private Member |
lake tahoe, nv, usa
In keto you can never go wrong with green leaf veggies, avocados, hard boiled eggs and olive oil – even a small diner can put together these ingredients for you into one dish. You can also have any kind of grilled meat or fish, again with avocado and oil or butter. Scrambled eggs with spinach and avocado. Cesar chicken salad without any croutons, onions or other carbs. I always ask for caesar salad with spinach, chicken and avocado when I go to a restaurant that doesn’t have any other keto options. You can bring snacks such as macadamia nuts or you can make yourself a macadamia bread. If you can chop up some green leafs and low carb veggies and avocados, add oil and carry it with you in a little cooler. Cooler bags are now really in because of this – so many people want to eat real foods even when they’re at work or traveling. I would recommend you to get one and prepare your own meals and salads as often as possible.
Private Member |
Thank you so much! You’re the best!
Private Member |
Hi
Just wondering if there is a difference or preference in the two ketone monitors you suggested. In this link it give you the amazon link for the KetoMojo blood ketone monitor. In the video you have included in the meal plan it gives an amazon link for KetoCare blood ketone monitor. Just wondering if it matters
Private Member |
Hi Zuzka,
I am from South Africa and love your work outs! I have such a change with my body transforming but would like to take the extra step to do the keto meal plan to get the most effective results.
I would just like to know whether the $79.99 is charged every month for a period of 6 months or whether it’s a once off fee of $79.99 ?
Thanks so much!
Best wishes
Fotini
Private Member |
lake tahoe, nv, usa
Hello to South Africa! It’s one of the places I have to visit :)… It’s a one time purchase for $79.99 and as a ZGYM member you’ll have access for 1 year. Non-members get access for 6 months.
Private Member |
weatherford, tx, united states
Zuzka, I’m going your keto plan but am going on vacation in 2 weeks. I plan on trying to make a ton of stuff to take with us since we are driving etc. Do you have any recommendations besides the bombs, avocado and boiled eggs I can take?
Private Member |
Hi Zuzka, here is a very interesting video talking about 30-40 gr of protein intake will get you into plateous: https://www.youtube.com/watch?time_continue=209&v=Z1dyhu-VZSs Can you comment on this? We are eating under 0.8 * body weight in pound on the meal plan and I am really curious.
Thanks in advance.
Private Member |
lake tahoe, nv, usa
Interesting, I will look more into this, do some research and probably post an article to shed more light on this. Thanks for sharing.
Private Member |
Thank you for your research in advance! Article would be awesome, of course. Curious about your results/opinion. I am learning a lot during the keto meal plan, which is great.
PS: I have checked the keto meal plan again, and we have quite a lot of days with a protein intake of 80-90 gr., so I’m not worried at this point.
Private Member |
germany
Hi Zuzka,
I am considering purchasing the Keto Meal Plan, but I am not sure if it is suitable for me (I am an Endomorph).
When I’m not eating any carbs (just protein and fats), I feel like I’m not getting full. Besides, I often feel sick afterwards and than I have cravings. Do you think the body will adapt to it after a while?
(You reported that the first few times keto was hard for you. Can you tell us more about how it went and how long it took for your body to adjust?)
Thank you so much! 🙂
Greetings, Nadine
Private Member |
waco, tx, usa
I am just recently getting back at it after eating too much crap and not working out regularly (at all). Would this be a good plan to start with or is it too much for someone to jump in with at the beginning? Not sure if it’s okay to try ketosis if you’re not already eating healthy. Any thoughts or suggestions are welcome!
Thanks,
C
Private Member |
ellijay, ga, united states
The foods in the plan are healthy and tasty…so even if you’re not eating healthy now, you would be on the plan! 😉 While you *could* jump right into it, if you wanted to make the transition as pain-free as possible (switching to almost-no-carb can be quite a shock to the body), the recommendation is to clean up your diet a bit (less/no processed food, more homemade food, all that) for a time first. Then transition to lowering your carbs (but not enough for keto) for 1-2 weeks beforehand. That just helps to reduce the chances of a bad keto flu (ha ha, ’cause if you have it bad, you won’t WANT to work out! I had 2 days of no-keto-flu-but-pretty-weak where I had to take it easy. And then a morning of keto flu. But everyone’s different, and some might have it for 1+ weeks)
While I haven’t tried it, the Z-Shred plan sounds like it’s one that’s low carb, but not keto…so would help get your body used to the whole low carb thing (and healthy foods! 🙂 ) without having to go through the keto flu. Then, after that, if you’re still interested in keto…it might make it a little easier transition!
Private Member |
waco, tx, usa
Thanks so much, Christin! I think you’re right and I’ll try the Z-shred plan first and ease into this. I don’t know if I could handle a week of keto flu and any healthy eating might be a shock to my body these days, ha!
Private Member |
ellijay, ga, united states
You can’t go wrong with that one, I’m sure! lol, and no adjustment period that could discourage you! 😉 If the recipes on the plan I’ve tried are any indication, the recipes on that plan will be tasty, too! 😀
Private Member |
I have hashimoto thyroid disease.I take pills. I am 63 kg and my height is 163cm. I like to be keto diet. Is it possible for me?
thanks alot
Samaneh
Private Member |
lake tahoe, nv, usa
Giving up sugar and starches is one of the most important things when you have Hashimoto. I would suggest you to start with the Z-Shred Meal Plan which is a great first step that will help you to transition into the Keto. If you jump into the Keto right away, it might may not be a great experience. I think that easing into it would be a better strategy.
Private Member |
Hi Zuzi! I’m considering buying the Keto Meal Plan,, do you think it makes any sense at all to start with it without a monitor? I’m from Eastern Europe and I hate to say it but we are far behind USA/EU.. there’s no way I can find a keto monitor here. I can order it online from amazon but it’ll take weeks before it’s shipped.. besides I’m not sure I’m on board with “cutting” myself every day😅
Anyway, I’m curious if anyone from my fellow zgym members have succeeded with this meal plan without the monitor. Thank you!
Private Member |
ellijay, ga, united states
I hope this helps… when I started it, I had nothing – I was waiting on the urine strips to arrive. To my happy surprise, when they arrived 2 days later, they showed I was in ketosis. They don’t give exact numbers. I eventually got the blood monitor a little ways in for a more accurate picture (and for experimenting to see what my body does now that I’m off the plan). I have an extreme aversion to needles, and I have thick skin (lol, those 2 sound like they don’t belong together! 😂) – I was having a hard time drawing enough blood from my finger, eventually (and on the deep setting! Ouuuch!!!) BUT! I discovered that I could prick my thigh (not on the knee but nearish it) and get enough blood AND I didn’t feel a thing!! It took away SO much anxiety (I timed myself- I was taking half an hour to psych myself up with my finger. Done in a second with my thigh). Maybe it’s not as accurate there? But it was telling me I was in on some days…out when I had carb ups. And the numbers varied. And if I’m sacrificing SOME accuracy but dropping the stress, I’m all for it! 😂 Maybe that might help if you opt for the blood monitor! Otherwise, while not showing exact numbers, urine strips should give a picture of what’s going on. At least if you haven’t been doing keto for long.
Private Member |
Thank you very much Christin! The thigh thing instead of a finger – genius!
So you’ve finished the plan, how did you like it?
Private Member |
ellijay, ga, united states
I loved it, but there was a bit of learning about myself that I had to do along the way (NOT a bad thing!). Zuzka always talks about bioindividuality and I discovered some things about myself on the meal plan. LOL, I have food sensitivities that were in some of the recipes — stuff that caused me, *personally*, to bloat. I react to Brussels Sprouts, Cauliflower, coconut flour, and Erythritol (Sad, because I love those foods! ESPECIALLY Brussels Sprouts! And they’re so healthy! They’re not weight-gain foods — just foods the make me bloat when I eat — so I can always just time when I have them and limit them 😋). From comments, I’ve noticed a lot of people DON’T have those issues and leaned right out, instead. As with any meal plan, just be mindful of which foods you react to and adjust, accordingly. 😊Even with battling the bloat while figuring things out, I feel like it was totally worth it!! I discovered foods to limit to AVOID that bloat! 😂 I’ve been more mindful of what foods do what for me. And it was a MAJOR help to someone like me who was totally new to keto — instead of blindly following the plan (nothing wrong with that!), I payed close attention to the macros Zuzka listed and used it as a learning tool. When done with the plan, I kept on keto, practicing applying that by counting macros (that’s where the blood monitor REALLY came in handy! A more accurate view of what was going on). After a while of that, I can now eat intuitively (no counting) and know what will knock me out or keep me in. Also, after the good 8 weeks or so, I found I can slide into ketosis super-quickly if I want to get out! So that’s another big plus!! Now that I’ve finished, I’ve found that what works for me, personally, is to stay in ketosis through the day, carb-up in the evening (if I feel like it), then I slide back in the next morning. I find I actually lean out way more doing it that way (but, again, it’s different from person to person).
I still have recipes I keep revisiting ’cause I love them sooooooooo much, too! YUUUMMM!!!
Private Member |
Getting to know your body better sounds like a big advantage along with other benefits, that’s for sure! Thank you very much for your reply Christin, I’m guessing I’ll go for it:)