7 Day Sample Menu

Table of Contents
My Ketogenic Diet Story ……………………………………………………………………. 3
Day 1 Menu …………………………………………………………………………………… 8
Day 2 Menu ………………………………………………………………………………….... 9
Day 3 Menu …………………………………………………………………………….……. 10
Day 4 Menu ……………………………………………………………………………….…. 11
Day 5 Menu ……………………………………………………………………………….…. 12
Day 6 Menu ………………………………………………………………………….………. 13
Day 7 Menu ………………………………………………………………………….………. 15
Shopping List …………………………………………….…………………………………....17
Keto Consult ……….………....………….………………………………………………….. 19
7-Day Fast & Easy Keto Diet Menu & Shopping List www.KetoCarole.com
Copyright 2016, Keto Carole Page 2
My Ketogenic Diet Story
I had been living a secret life. I'd started following a
ketogenic diet. But why was this a secret? I'm a
nutritionist and we are trained to believe that we need
to eat a balanced diet of proteins, "healthy" fats (but
not too much), and "healthy" carbohydrates. We are
trained to believe that whole grains are part of a
healthy diet and we need them in order to get all our
vitamins and other essential nutrients. And that a really
high fat diet is only a fad that will soon be proven to be
harmful to us. And I've been trained that mindful eating,
intuitive eating, and the Health at Every Size model are all you need in order to
achieve a healthy weight and maintain a healthy body. But after my amazing
health transformation, I had to come out of the closet. Hey everyone, I'm
running on ketones (ketone bodies) and feeling fantastic!
Why did I start a ketogenic diet?
I was very sick. I was in a car accident on March 4, 2014, that was pretty
devastating to me physically, emotionally, and financially. Initially my legs were
the worst of my injuries and I spent a couple of months in bed from the pain. As
my legs began to heal, I started experiencing neuro-endocrine symptoms. The
symptoms became so bad in January of 2015, I was again bedridden for nearly
3 months due to exhaustion and extreme lightheadedness and had to shut
down my nutrition private practice. I went to doctor after doctor after doctor
with no real solutions. Due to frustration, and having all that time on my hands, I
began searching research literature to see if I could figure out what was causing
all my symptoms. I finally landed on Post Traumatic Hypopituitarism (PTHP).
My symptoms of PTHP: hypoglycemia, low anti-diuretic hormone, low cortisol,
mental fogginess, cognitive problems, memory problems, constant
lightheadedness, extreme fatigue, amenorrhea, insomnia, and clumsiness with
my hands, among many others. Additionally, I had chronic pain and
hypersensitivity in my legs. And then I developed gastroparesis (my stomach was
not digesting food and it would just keep getting fuller and fuller all day), GERD,
and diarrhea. I was also prone to week-long migraines with no known cause.
Being stuck at home (mostly in bed) for so long, my metabolism was also in
terrible shape. I had gained 25 pounds in a little over a year; my inflammatory
markers, LDL-cholesterol, HDL-cholesterol, and triglycerides were not great. My
waist measurement exceeded the 35-inch mark and my blood pressure was
making doctors consider putting me on meds. I had Metabolic Syndrome. Part
of this I can blame on the accident, part I can blame on genes, but I have to
admit looking back now, I hadn't been taking the best care of my metabolism
over the last 7-8 years. I had been embracing the modalities that I had learned
in grad school and taught to my clients. But they weren't working. The intuitive
food choices I was making were more and more full of refined carbohydrates,
that I very mindful ate (and enjoyed!). (What I know now is that once this level of
glucose intolerance is achieved, it actually perpetuates appetite, cravings, and
overeating, so much so that willpower and mindfulness can't overcome it.)
These poor food choices plus inactivity, when you have the genetic code for
metabolic syndrome, leads to a ticking time bomb. And my bomb was ticking.
In addition to all this, my family history was staring me in the face. Two
grandparents had died with dementia. My other grandparents had just been
placed in assisted living due to dementia with another one headed there soon.
And I have family members with type 2 diabetes and high blood pressure. If I
didn't do something drastic, I was headed down the same road.
After I thoroughly researched ketogenic diets, I knew it could help reverse my
Metabolic Syndrome, but I wondered if it could help heal my brain and provide
me with a better, more stable energy source since my adrenal fatigue was
contributing to the frequent energy dips and hypoglycemia and likely my
mental fogginess. Could it be the answer to all my health problems?
Improvements at 2.5 weeks:
 Pain and swelling in my legs is nearly gone

 Cognition is nearly as good as pre-motor vehicle accident
 Gastroparesis gone
 Heartburn gone
 C-RP (inflammation marker) dropped 62%
 Hypoglycemia symptoms gone; energy stable all day
 No more migraines
 Menses returned
 And appetite normalized
At the one-month mark:
 Blood pressure normal

 5 inches gone off my waist
 18.5 pounds gone
 Even more improved mental cognition; no more hand clumsiness
 Appetite greatly reduced, no hunger between meals. Normal.
 No headaches or migraines
 Dramatically improved energy that is stable all day
 Lightheadedness improving (I still seem to have adrenal fatigue
symptoms, but improving)
 Even more reduction in pain, swelling, and sensitivity in legs
 Sleeping better and my clock is getting reset. Whereas I used to stay up
late (until 2, 3, or 4 am), now I’m tired by 11 pm or midnight and getting
up by 9 am with no alarm clock.
 Steady energy all day. No hypoglycemia dips, no crashes, no problems! In
fact, I was able to go to an event and hadn't eaten lunch, and I didn’t
get hypoglycemic, no headache, not ravenous, nor irritable, nor food
obsessed; I could have gone all night without food. It was extremely
liberating.
 And for the first time in my life, I'm WANTING to walk for exercise every
day; and when I go for a walk, I feel like I have enough energy that I
could walk forever.
 Additionally, I'm saving lots of money on food. This is the cheapest way
I've ever eaten.
6 Months Later
Along with all the benefits that I

experienced above, my health just kept
getting better and better. Including:
 A nearly 60 pound weight lost

 10 inches off my waist
I’m so happy you’re here to join me in

this journey to health! While a ketogenic diet is a powerful weight loss tool, what
is even more exciting is the amazing health transformations it brings. I’m looking
forward to being part of your journey to health.
Are you ready to get on the fast-track
to keto success, too?
Have you heard great things about keto, and you’ve downloaded all the meal plans
and saved a bunch of recipes on Pinterest, but are still confused and overwhelmed
with where to start?
Or perhaps you’ve tried to start keto on your own, but hit a weight loss plateau and
have no idea what to do next?
Wouldn’t it be great to have an expert keto guide to cut through all the confusion and
overwhelm and show you all the short-cuts to success?
Schedule a Keto Consult with me! We’ll spend about 60-minutes on the phone assessing
your medical and diet history, your current struggles and long-term health goals, plus
uncover any thought patterns that have been holding you back.
To schedule your Keto Consult visit:
www.KetoCarole.com
I can’t wait to talk to you!
Best of health,
Carole Freeman, MS, CN, CHt
Certified Nutritionist, Keto Diet Implementation Expert, Certified Clinical Hypnotherapist
Your results will vary. The information herein is not meant to be medical advice. Consult your
doctor before starting this or any other diet.
Day 1
Breakfast
Spinach and Cheddar Scramble
2 scrambled eggs (cooked in 1 tablespoon butter)
1 cup spinach
1 ounce cheddar cheese
Macros: 419.9 calories, 19.7 g protein, 6.1 g carbs, 0.7 g fiber, 35.2 g fat
Lunch
Tuna Salad
2.5 ounces canned tuna
2 tablespoons mayo
1 cup romaine lettuce leaves
½ avocado, sliced
Dinner
Bacon Cheeseburger
¼ pound hamburger patty
2 slices bacon
1 leaf lettuce
1 slice tomato
2 tablespoons mayo
Daily Total: 1342 calories, 71.4 g protein, 18.6 g carbs, 7.6 g fiber, 120 g fat
22% Protein, 5% Carbohydrates, 73% Fat
Day 2
Breakfast
Eggs and Sausage
2 pork breakfast sausages
1 scrambled egg (cooked in fat of choice)
1 cup sautéed zucchini slices
Lunch
Chef’s Salad
2 cups mixed greens
2 ounces sliced turkey breast
1 ounce sliced cheddar cheese
1 hard-boiled egg
½ cup cherry tomatoes
3 tablespoons Ranch dressing
Macros: 454.4 calories, 23.8 g protein, 9 g carbs, 2.3 g fiber, 36.5 g fat
Dinner
Salmon and Broccoli
4 ounces pan seared salmon (cooked in olive oil)
1 cup sautéed broccoli
Topped with 2 tablespoons butter
Daily Total: 1397.1 calories, 70.4 g protein, 26 g carbs, 8.9 g fiber, 71 g fat
Day 3
Breakfast
Fried Eggs and Bacon
2 fried eggs (cooked in bacon fat)
3 strips bacon
1 cup cooked spinach
Macros: 321 calories, 21.6 g protein, 2.6 g carbs, 0.7 g fiber, 24.4 g fat
Lunch
Salmon with Side Salad
4 ounce salmon patty (cooked in butter)
2 cups mixed salad greens
3 tablespoons dressing
Macros: 572 calories, 25 g protein, 5.4 g carbs, 3 g fiber, 49 g fat
Dinner
Taco Salad
1 cup shredded iceberg lettuce
2 ounces cooked ground beef (crumbled hamburger patty)
1 ounce shredded cheddar cheese
1 tablespoon sour cream
½ diced avocado
1 tablespoons salsa
Daily Total: 1333.3 calories, 70 g protein, 18.3 carbs, 9.3 g fiber, 108.3 g fat
Day 4
Breakfast
Mushroom and Spinach Scramble
2 scrambled eggs (cooked in fat of choice)
½ cup sliced mushrooms
½ cup spinach
1 ounce cheese
Lunch
Deviled Eggs and Caesar Salad
3 deviled eggs (hard-boiled eggs + mayo + mustard)
1 cup romaine lettuce
2 tablespoons Caesar dressing
Dinner
Steak and Mashed Cauliflower
3 ounces steak topped with butter (plus cook 3 more ounces for breakfast
day 6)
1.5 cups mashed cauliflower (cooked in broth)
Add 1 tablespoon butter
1 ounce cream cheese
Daily Total: 1478.9 calories, 70.9 g protein, 21.1 g carbs, 9.5 g fiber, 124.1 g fat
Day 5
Breakfast
Avocado Omelet
3 egg omelet (cooked in fat of choice)
½ avocado
2 tablespoons salsa
Lunch
Pepperoni Lunch
2 ounces pepperoni slices
2 mozzarella cheese sticks
1 pickle spear
Dinner
Shrimp Alfredo over Zoodles
3 ounces of prawns (frozen, defrosted)
1 medium zucchini, peeled into “zoodles” with peeler
“Alfredo sauce” = 1 ounce cream cheese heated, thinned with 1 ounce

heavy cream, 1 tbsp Parmesan cheese (or olive oil + dried or fresh parsley
+ salt)
Macros: 473.2 calories, 28.9 g protein, 11.5 g carbs, 2 g fiber, 35.5 g fat
Daily Total: 1267.7 calories, 70.4 g protein, 25.3 g carbs, 7.9 g fiber, 100.1 g fat
Day 6
Breakfast
Steak and Zucchini Scramble
Leftover 3 ounces steak, chopped
½ zucchini, chopped
2 eggs, scrambled
1 ounce blue cheese
Lunch
Buffalo Chicken Salad
2 cups romaine lettuce
3 ounces canned chicken (or chopped rotisserie chicken)
1 ounce mayo
1 tablespoon Frank’s red hot sauce
1 ounce blue cheese
Macros: 499.2 calories, 23.6 g protein, 4.7 g carbs, 4.7 g fiber, 30 g fat
Dinner
Italian Sub Sandwich
Romaine leaves
2 ounce sliced pepperoni
1 ounce sliced provolone cheese
1 tablespoon mayo
1 teaspoon mustard
2 pickle spears
Macros: 506.3 calories, 18.1 g protein, 4.8 g carbs, 0 g fiber, 46.1 g fat
Daily Total: 1352.3 calories, 70 g protein, 12.4 g carbs, 5.5 g fiber, 11.2 g fat
Day 7
Breakfast
Mushroom and Zucchini Scramble
2 eggs
½ chopped zucchini
½ cup sliced mushrooms
Lunch
Cobb Salad
1 cup chopped chicken (canned or rotisserie)
1 hard-boiled egg
2 strips bacon, crumbled
1 ounce blue cheese dressing
Macros: 402 calories, 29.3 g protein, 10.1 g carbs, 2.2 g fiber, 27 g fat
Dinner
Pork Chop and Cauliflower
3 ounce pork chop (cooked in fat of choice)
2 cups cauliflower, cooked in broth
Topped with 2 tablespoons butter
Daily Total: 1227.5 calories, 78.9 g protein, 28.6 g carbs, 10.4 g fiber, 90 g fat
Shopping List
Proteins
2 dozen eggs
1 can tuna
2 hamburger patties
2 sausage patties
2 ounces turkey breast
8 ounces salmon
1 pound bacon
8 ounces steak
3 ounces sliced pepperoni
4 ounces frozen prawns
2 cups chicken (canned or rotisserie)
Fat of Choice
11 tablespoons (5.5 ounces)
Veggies
2.5 cups spinach
1 cup cherry tomatoes
3 medium zucchini
1 head romaine lettuce
1 small head iceberg lettuce
2 avocados
1 cup broccoli
1 cup mushrooms
1 small head cauliflower
Dairy
1 ounce blue cheese
9 ounces cheddar cheese
8 ounces heavy cream
1 ounces sour cream
2 ounces mozzarella sticks
2 ounces cream cheese
Other
7 ounces mayonnaise
3 ounces Ranch dressing
5 ounces Caesar or other dressing
2 ounces salsa
1 ounce mustard
1 jar pickle spears (no added sugars)
4 ounces Frank’s red hot sauce (or other hot sauce with no added sugars or
starches)
4 cups chicken or vegetable broth
Are you ready to get on the fast-
track to keto success?
Have you heard great things about keto, and you’ve downloaded all the meal plans
and saved a bunch of recipes on Pinterest, but are still confused and overwhelmed
with where to start?
Or perhaps you’ve tried to start keto on your own, but hit a weight loss plateau and
have no idea what to do next?
Wouldn’t it be great to have an expert keto guide to cut through all the confusion and
overwhelm and show you all the short-cuts to success?
Schedule a Keto Consult with me! We’ll spend about 60-minutes on the phone assessing
your medical and diet history, your current struggles and long-term health goals, plus
uncover any thought patterns that have been holding you back.
To schedule your Keto Consult visit:
www.KetoCarole.com
Your results will vary. The information herein is not meant to be medical advice. Consult
your doctor before starting this or any other diet.

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Table of Contents

My Ketogenic Diet Story ……………………………………………………………………. 3

Day 1 Menu …………………………………………………………………………………… 8

Day 2 Menu ………………………………………………………………………………….... 9

Day 3 Menu …………………………………………………………………………….……. 10

Day 4 Menu ……………………………………………………………………………….…. 11

Day 5 Menu ……………………………………………………………………………….…. 12

Day 6 Menu ………………………………………………………………………….………. 13

Day 7 Menu ………………………………………………………………………….………. 15

Shopping List …………………………………………….…………………………………....17

Keto Consult ……….………....………….………………………………………………….. 19

Why did I start a ketogenic diet?

Improvements at 2.5 weeks:

 Pain and swelling in my legs is nearly gone

At the one-month mark:

 Blood pressure normal

Along with all the benefits that I

 A nearly 60 pound weight lost

I’m so happy you’re here to join me in

To schedule your Keto Consult visit:

2 scrambled eggs (cooked in 1 tablespoon butter)

1 ounce cheddar cheese

2.5 ounces canned tuna

1 cup romaine lettuce leaves

¼ pound hamburger patty

1 ounce cheddar cheese

22% Protein, 5% Carbohydrates, 73% Fat

2 pork breakfast sausages

1 scrambled egg (cooked in fat of choice)

1 cup sautéed zucchini slices

2 cups mixed greens

2 ounces sliced turkey breast

1 ounce sliced cheddar cheese

½ cup cherry tomatoes

3 tablespoons Ranch dressing

4 ounces pan seared salmon (cooked in olive oil)

1 cup sautéed broccoli

Topped with 2 tablespoons butter

20% Protein, 6% Carbohydrates, 74% Fat

2 fried eggs (cooked in bacon fat)

1 cup cooked spinach

4 ounce salmon patty (cooked in butter)

2 cups mixed salad greens

Macros: 572 calories, 25 g protein, 5.4 g carbs, 3 g fiber, 49 g fat

1 cup shredded iceberg lettuce

2 ounces cooked ground beef (crumbled hamburger patty)

1 ounce shredded cheddar cheese

1 tablespoon sour cream

22% Protein, 8% Carbohydrates, 68% Fat

2 scrambled eggs (cooked in fat of choice)

½ cup sliced mushrooms

1 cup romaine lettuce

2 tablespoons Caesar dressing

1.5 cups mashed cauliflower (cooked in broth)

Add 1 tablespoon butter

1 ounce cream cheese

21% Protein, 6% Carbohydrates, 73% Fat

3 egg omelet (cooked in fat of choice)

2 ounces pepperoni slices

2 mozzarella cheese sticks

3 ounces of prawns (frozen, defrosted)

1 medium zucchini, peeled into “zoodles” with peeler

“Alfredo sauce” = 1 ounce cream cheese heated, thinned with 1 ounce

23% Protein, 7% Carbohydrates, 70% Fat