Member Plan
Low-Carb Reset
Structured low-carb and keto eating with clear carb targets, electrolyte guidance, and meals that are actually satisfying.
~1,900
kcal/day
130g
Protein
<50g
Net carbs
130g
Fat
Members Only
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Electrolytes are critical. When you cut carbs, your kidneys excrete more sodium and water. This causes the "keto flu" - headaches, fatigue, cramps in the first week. Fix it: add salt to your food liberally, eat avocado and leafy greens for potassium, and consider a magnesium supplement (200-400mg at night). The flu is optional - proper electrolytes prevent it entirely.
This plan keeps net carbs below 50g per day, which is low enough to induce ketosis for most people. If you're doing strict keto, aim for the lower end (20-30g net carbs). If you're doing general low-carb for health or weight management, the full 50g target is fine. Net carbs = total carbs minus fiber.
7-Day Meal Plan
Day 1
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Bacon and egg cups: 4 strips bacon lining muffin tin, 1 egg cracked into each, bake at 375F for 15 min. Side of sauteed spinach ~2g net carbs | 420 |
| Lunch | Chicken Caesar salad: 6oz grilled chicken breast, romaine, parmesan, Caesar dressing, no croutons ~5g net carbs | 480 |
| Snack | Celery sticks with almond butter (2 tbsp) ~3g net carbs | 160 |
| Dinner | Zucchini noodle bolognese: lean ground beef (6oz), marinara (no sugar), spiralized zucchini, parmesan ~12g net carbs | 520 |
Day 1: Total net carbs ~22g. Add salt to every meal. Drink at least 3 liters of water today. This is your most important habit this week.
Day 2
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Keto egg scramble: 3 eggs scrambled with cheese, mushrooms, diced peppers, butter ~4g net carbs | 380 |
| Lunch | BLT lettuce wraps: crispy bacon, tomato, mayo, avocado, in butter lettuce cups ~6g net carbs | 440 |
| Snack | 1oz cheddar cheese + 10 macadamia nuts ~2g net carbs | 200 |
| Dinner | Salmon fillet (6oz) baked with butter, lemon, dill + roasted asparagus + 1/2 avocado ~8g net carbs | 560 |
Day 3
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Smoked salmon and cream cheese on cucumber slices (10 slices) + 2 hard-boiled eggs ~4g net carbs | 360 |
| Lunch | Tuna-stuffed avocados: 1 can tuna with mayo, celery, served in 2 avocado halves ~4g net carbs | 430 |
| Snack | Beef jerky (1.5 oz, no sugar added) + string cheese ~2g net carbs | 200 |
| Dinner | Pork chops (6oz) pan-seared in butter + roasted broccoli with olive oil + side salad with olive oil dressing ~8g net carbs | 540 |
Day 4
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Keto pancakes: 2 oz cream cheese, 2 eggs, blended smooth, cooked in butter. Top with berries (small portion) ~6g net carbs | 350 |
| Lunch | Steak salad: 5oz sirloin strips over mixed greens, cherry tomatoes, blue cheese crumbles, olive oil dressing ~5g net carbs | 490 |
| Snack | Handful of mixed nuts (almonds, walnuts, pecans) ~3g net carbs | 180 |
| Dinner | Chicken thighs (skin-on, 6oz) roasted in oven + roasted cauliflower + sauteed green beans with bacon ~10g net carbs | 560 |
Midweek: If you're feeling the "keto flu," drink bone broth or add a pinch of salt to water. Magnesium 300mg before bed eliminates most cramps overnight.
Day 5
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | 3 eggs any style + 4 strips bacon + 1/2 avocado + sliced tomato (small) ~5g net carbs | 430 |
| Lunch | Cauliflower fried rice: riced cauliflower, 2 eggs, scallions, peas (small amount), soy sauce, sesame oil ~10g net carbs | 380 |
| Snack | 2 tbsp almond butter + celery sticks ~3g net carbs | 170 |
| Dinner | Ground lamb patties (6oz) with tzatziki + cucumber salad + roasted eggplant ~10g net carbs | 530 |
Day 6
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Smoked salmon omelette: 3 eggs, 2oz smoked salmon, cream cheese, chives, cooked in butter ~2g net carbs | 400 |
| Lunch | Shrimp lettuce tacos: 5oz shrimp sauteed with garlic butter, avocado, sriracha mayo, in butter lettuce cups ~8g net carbs | 430 |
| Snack | Hard-boiled eggs x2 + 5 olives ~1g net carbs | 160 |
| Dinner | NY strip steak (7oz) + roasted Brussels sprouts with bacon + compound butter ~8g net carbs | 650 |
Day 7
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Full keto breakfast: 3 eggs, 4 strips bacon, 1/2 avocado, sauteed mushrooms, side of sliced tomato ~6g net carbs | 500 |
| Lunch | Big Cobb salad: chicken breast, hard-boiled eggs, bacon, avocado, tomato, blue cheese, romaine, ranch dressing ~7g net carbs | 530 |
| Snack | Cheese and charcuterie: 1oz each of 2-3 cheeses, salami or pepperoni, olives ~2g net carbs | 250 |
| Dinner | Baked cod (6oz) with lemon butter + roasted asparagus + side of cauliflower mash (cream, butter) ~10g net carbs | 490 |
Week complete. If you stayed under 50g net carbs every day, you're likely in ketosis. Most people feel the energy shift clearly by day 5-7. Next week, focus on variety.
Weekly Grocery List
Proteins
- Bacon (2 packs)
- Eggs (2 dozen)
- Chicken breast (1.5 lbs)
- Chicken thighs skin-on (1.5 lbs)
- Ground beef or lamb (1.5 lbs)
- Sirloin steak (1.5 lbs)
- NY strip steak (2)
- Pork chops (1.5 lbs)
- Salmon fillets (1.5 lbs)
- Smoked salmon (4 oz)
- Cod or white fish (1 lb)
- Shrimp raw (1 lb)
- Canned tuna (2 cans)
- Beef jerky no sugar (4 oz)
- Salami or pepperoni
- String cheese (pack)
- Cheddar cheese (block)
- Blue cheese (small)
- Cream cheese (8 oz)
- Parmesan (block)
Produce
- Romaine lettuce (2 heads)
- Butter lettuce (2 heads)
- Mixed greens (large bag)
- Spinach (bag)
- Asparagus (2 bunches)
- Broccoli (2 heads)
- Brussels sprouts (1 lb)
- Cauliflower (2 heads)
- Zucchini (4 medium)
- Eggplant (1)
- Mushrooms (16 oz)
- Green beans (1 lb)
- Cherry tomatoes (pint)
- Tomatoes (3)
- Cucumber (3)
- Celery (bunch)
- Bell peppers (3)
- Avocados (6)
- Lemons (4)
- Limes (2)
- Scallions (bunch)
- Berries small portion (for pancakes)
Pantry & Fats
- Butter (1 lb)
- Olive oil (bottle)
- Sesame oil (small)
- Almond butter (jar)
- Macadamia nuts (bag)
- Mixed nuts (bag)
- Almonds (bag)
- Walnuts (bag)
- Pecans (bag)
- Olives (jar)
- Mayonnaise
- Caesar dressing
- Ranch dressing
- Tzatziki
- Low-sodium soy sauce
- Hot sauce / sriracha
- Bone broth (cartons)
- Magnesium supplement
- Salt (sea salt or pink)
Low-Carb Success Tips
- Salt your food more than usual, especially in week one. Keto depletes sodium rapidly - this is not optional.
- If you hit a hunger wall, eat more fat, not more protein. Fat (butter, olive oil, avocado) is your primary fuel on this plan.
- Watch hidden carbs: sauces, dressings, marinades. Most have added sugars. Always check the label.
- Eat when hungry, stop when satisfied. Because fat is so satiating, most people naturally eat less on low-carb without trying.
- Cauliflower is your best friend - it substitutes for rice, mash, and pizza crust without the carb hit.
- If social eating is hard, stick to protein and vegetables at restaurants. Almost every menu has a steak and salad option.
- After week one, the cravings for carbs typically drop dramatically. Getting through days 3-5 is the real challenge.