Simplified 14 Days Keto Challenge Diet Manual

Macro Symbol (F) = Fats and Oils

NOTE: For the highest quality nutrition always choose cool temperature, expeller pressed, organic and grass fed fats and oils whenever possible.

  • Coconut meat or coconut butter (88% fat) [1-2 tbsp]
  • Coconut oil (100% fat) [2-3 tbsp when cooking or 1-2 tbsp when using in nutrition shake or Keto coffee]
  • Olives (75% fat) [Handful (4 big olives or 6 smaller olives)]
  • Olive Oil (100% fat) [2-3 tbsp when cooking or 1-2 tbsp when using on veggies or salad]
  • Avocados (also considered a fruit — 82% fat) [1 avocado or ½ if slicing on salad with other oils]
  • Duck fat (100% fat) [2-3 tbsp (usually for healthy frying)]
  • Butter (grass fed, organic preferred — 80% fat)
    • 1-2 tbsp when cooking
    • 1 tbsp when melting on veggies or in Keto coffee
  • Ghee (clarified butter — 100% fat) [1-2 tbsp when cooking or 1 tbsp when melting on veggies or in Keto coffee]
  • Lard (99% fat) [2-3 tbsp when cooking]
  • Tallow (100% fat) [2-3 tbsp when cooking]
  • Avocado or Olive Oil Mayonnaiseo [2 tbsp]
  • Healthy Ranch Dressing (Primal Ranch) [2 tbsp]
  • Organic krill or fish oil (99% fat) [2 to 3 grams (1,000mg = 1 gram)]
  • MCT oil (100% fat) [1-2 tbsp]

Raw Nuts & Seeds

RULES AND GUIDELINES: Always try to buy raw, monitor portion sizes carefully and make sure you count carb grams as certain nuts do contain carbs.

The best serving size is the palm of your cupped hand for raw nuts and 1-2 tablespoons for raw nut butters.

  • Pistachios
  • Almonds
  • Macadamia nuts
  • Cashews
  • Walnuts
  • Pecans
  • Brazil nuts (limit to 3 or 4 per day)
  • Sunflower seeds
  • Pumpkin seeds
  • Chia seeds
  • Flax seeds
  • Nut butters (make sure to buy raw and watch sugar content)

Dairy Fats

RULES AND GUIDELINES: Make sure to count impact carbs from all dairy sources and always choose full fat versions to avoid hidden sugars.

Always try to buy raw, organic, and grass fed sources of dairy and limit servings sizes since too much dairy can be inflammatory in certain individuals.

  • Full Fat Hard Cheeses (Raw, Grass Fed 100 Day Aged is recommended because it has NO lactose) 74% fat (NOTE: Over-the-counter processed cheese is “ok” but monitor portion sizes carefully since it lacks enzymes and friendly fats)
  • Whole Eggs (not technically “dairy” but cage free or farm fresh are best) 61% fat
  • Heavy Whipping Cream (try to buy organic) 45% fat
  • Full Fat Cream Cheese (try to buy organic) 88% fat
  • Full Fat Sour Cream (try to buy organic) 88% fat

Fat Snacks

NOTE: You can also refer to your keto snacks and hacks guide for some fat bomb recipes along with pre and post workout snacks to use when you’re in a hurry.

  • Fatty meat or fish
  • Olives
  • A handful of raw nuts or seeds
  • Raw, grass fed cheese
  • 90% dark chocolate
  • Full-fat Greek yogurt or full-fat cottage cheese mixed with raw nuts
  • Berries and heavy whipping cream
  • Celery with salsa and guacamole
  • Beef Jerky
  • Hard boiled eggs
  • Celery with raw nut butter or cream cheese
  • Avocado
  • Bacon

Macro Symbol (P) = Proteins

RULES AND GUIDELINES: Try to choose protein sources that have a liberal amount of fats and try to buy grass-fed, organic, hormone and antibiotic free, along with free range poultry.

Lean cuts are still healthy sources of high quality protein, but higher fat meats and fish should be your staples. If you do consume a leaner cut (chicken or turkey breast, venison, veal) make sure to add another fat source to the meal—unless it’s a post workout meal with keto carbs (details below).

Serving sizes are listed below, but the easiest way is to consume a fatty protein serving that’s the size of the palm of your hand or deck of cards

Meat, Pork, & Poultry (protein and fat source)

Beef or Steak: (try to use grass fed-fatty cuts) 70% ground beef is 60% fat, Venison (add fat source)
Men: ~6 ounces
Women: ~4 ounces

Pork: Bacon (69% fat), Sausage, Prosciutto, Pork Chops, Ham, Chorizo
Men: ~6 ounces
Women: ~4 ounces

Poultry: Chicken and turkey thighs or legs with skin (add fat source if using turkey breast—too lean), Duck, Chicken breast (add fat source), Chicken sausage, Quail

Men: ~6 ounces

Women: ~4 ounces

Ground Lamb, Lamb chops, Veal (add fat source)

Keto High Fat Protein Chart

Keto Protein
Calories Fats (g) Net Carbs (g) Protein (g)
Ground beef
(4 oz., 80/20)
280 23 0 20
Ribeye steak (4 oz.) 330 25 0 27
Bacon (4 oz.) 519 51 0 13
Pork chop (4 oz.) 286 18 0 30
Chicken thigh (4 oz.) 250 20 0 17
Chicken breast
(4 oz.)
125 1 0 26
Salmon (4 oz.) 236 15 0 23
Ground lamb (4 oz.) 319 27 0 19
Egg (3 large) 210 15 1.5 18
Almond butter
(2 tbsp.)
180 16 4 6

Dairy Based Protein Choices

  • Full Fat Cottage Cheese (watch sugar and carb count)
  • Full Fat Greek Yogurt (watch sugar and carb count)

Wild Caught Fatty Fish & Seafood (protein and fat source)

Men: ~6 ounces

Women: ~4 ounces

  • Salmon
  • Butterfish
  • Anchovies
  • Chilean Sea Bass
  • Trout
  • Eel
  • Shad
  • Whitefish
  • Halibut
  • Catfish
  • Cod
  • Grouper
  • Flounder Mackerel
  • Mahi Mahi
  • Snapper
  • Sardines (in olive oil is best)
  • Oysters
  • Clams
  • Lobster
  • Crab
  • Mussels
  • Squid
  • Tuna (add olive or avocado oil since it’s so lean)

Protein Powder

RULE AND GUIDELINES: Make sure you count carbs and use a low temperature processed brand that’s low carb and uses all-natural sweeteners.

Always try to add 1-2 tbsp of a friendly fat source such as raw nut butter, raw nuts, coconut oil, coconut butter, MCT oil, or even olive oil to your protein shakes to maintain adequate ketone levels.

Note: Some protein powders have 10 to 12 grams of protein per scoop, while others are typically 20 grams of protein per scoop.

  • Men: 1½ – 2 scoops (30 to 35 grams)
  • Women: 1 – 2 scoops (20 to 25 grams)

Anytime, in-a-hurry KETO SUPER SHAKE:

  • 2 Scoops Low Carb Grass Fed Protein Powder
  • 1 Tablespoon of Raw Nut Butter
    • 1 Tablespoon Olive Oil or Coconut Oil
    • Blend with 4 to 6 ice cubes
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