Hard Keto Diet Plan 1200 Calories PREP CYCLE 1 PREP CYCLE 2 PREP CYCLE 3 BREAKFAST Poached/boiled Egg (2 large) 140cals Total authentic Greek yogurt 175g 163cals Omelette (2 eggs) 140cals Turkey bacon rashers (2 rashers) 76cals Almonds 25g 161cals Mushrooms 25g 6cals Chicken Italia sausage (3 sausages) 142cals SNACK Almonds 25g 161cals Walnuts 25g 177cals 10cal raspberry jelly (1 pot) 3cals LUNCH Boneless chicken thigh fillets 175g 326cals 5% lean fat steak mince 200g 294cals Salmon fillet 200g 430cals Trimmed fine green beans 100g 34cals Asparagus 100g 29cals Babycorn 100g 24cals Cottage cheese (fat free) 50g 31cals PRE WORKOUT Strawberries 100g 30cals Plum 100g 39cals Blackberries 75g 24cals DINNER Salmon fillet 150g 322cals Rump steak 200g 284ccals Turkey mince (7% fat) 200g 280cals Asparagus 100g 29cals Trimmed fine beans 100g 34cals Tenderstem brocolli 160g 46cals Spinach 200g 46cals Spinach 200g 46cals SNACK Watermelon 200g 46cals 10cal raspberry jelly (1 pot) 3cals Almonds 25g 161cals Total Calories 1200 Protein: 135g 44% • Carbs: 27g 9% • Fat:62g 47% Total Calories 1200 Protein: 136g 46% • Carbs: 26g 9% • Fat:60g 45% Total Calories 1200 Protein: 132g 43% • Carbs: 18g 6% • Fat:70g 51% Hard Keto Diet Plan 1400 Calories PREP CYCLE 1 PREP CYCLE 2 PREP CYCLE 3 BREAKFAST Poached/boiled Egg (3 large) 210cals Total authentic Greek yogurt 250g 232cals Omelette (3 eggs) 210cals Turkey bacon rashers (3 rashers) 114cals Almonds 25g 161cals Mushrooms 25g 6cals Chicken Italia sausage (4 sausages) 190cals SNACK Almonds 25g 161cals Walnuts 30g 212cals 10cal raspberry jelly (2 pot) 6cals LUNCH Boneless chicken thigh fillets 175g 326cals 5% lean fat steak mince 200g 294cals Salmon fillet 200g 430cals Trimmed fine green beans 150g 51cals Asparagus 100g 29cals Babycorn 150g 36cals Cottage cheese (fat free) 50g 31cals PRE WORKOUT Strawberries 100g 30cals Plum 100g 39cals Blackberries 75g 24cals DINNER Salmon fillet 200g 430cals Rump steak 250g 355cals Turkey mince (7% fat) 225g 315cals Asparagus 100g 29cals Trimmed fine beans 200g 68cals Tenderstem brocolli 200g 58cals Spinach 200g 46cals Spinach 200g 46cals SNACK Watermelon 200g 46cals 10cal raspberry jelly (1 pot) 3cals Almonds 25g 161cals Total Calories 1400 Protein: 162g 45% • Carbs: 31g 8% • Fat:75g 47% Total Calories 1400 Protein: 158g 45% • Carbs: 34g 10% • Fat:70g 45% Total Calories 1400 Protein: 152g 43% • Carbs: 22g 6% • Fat:79g 51% Hard Keto Diet Plan 1600 Calories PREP CYCLE 1 PREP CYCLE 2 PREP CYCLE 3 BREAKFAST Poached/boiled Egg (3 large) 210cals Total authentic Greek yogurt 250g 232cals Omelette (3 eggs) 210cals Turkey bacon rashers (3 rashers) 114cals Almonds 30g 193cals Mushrooms 25g 6cals Chicken Italia sausage (4 sausages) 190cals SNACK Almonds 25g 161cals Walnuts 30g 212cals 10cal raspberry jelly (2 pot) 6cals LUNCH Boneless chicken thigh fillets 200g 372cals 5% lean fat steak mince 275g 404cals Salmon fillet 250g 538cals Trimmed fine green beans 150g 51cals Asparagus 100g 29cals Babycorn 150g 36cals Cottage cheese (fat free) 100g 62cals PRE WORKOUT Strawberries 100g 30cals Plum 100g 39cals Blackberries 75g 24cals DINNER Salmon fillet 250g 538cals Rump steak 300g 426cals Turkey mince (7% fat) 300g 420cals Asparagus 100g 29cals Trimmed fine beans 200g 68cals Tenderstem brocolli 200g 58cals Spinach 200g 46cals Spinach 200g 46cals SNACK Watermelon 300g 69cals 10cal raspberry jelly (1 pot) 3cals Almonds 30g 193cals Total Calories 1600 Protein: 186g 45% • Carbs: 37g 9% • Fat:84g 46% Total Calories 1600 Protein: 191g 47% • Carbs: 35g 9% • Fat:79g 44% Total Calories 1600 Protein: 179g 43% • Carbs: 23g 6% • Fat:94g 51% Hard Keto Diet Plan 1800 Calories PREP CYCLE 1 PREP CYCLE 2 PREP CYCLE 3 BREAKFAST Poached/boiled Egg (3 large) 210cals Total authentic Greek yogurt 300g 279cals Omelette (4 eggs) 280cals Turkey bacon rashers (3 rashers) 114cals Almonds 30g 193cals Mushrooms 25g 6cals Chicken Italia sausage (4 sausages) 190cals SNACK Almonds 25g 161cals Walnuts 30g 212cals 10cal raspberry jelly (2 pot) 6cals LUNCH Boneless chicken thigh fillets 250g 465cals 5% lean fat steak mince 300g 441cals Salmon fillet 250g 538cals Trimmed fine green beans 150g 51cals Asparagus 100g 29cals Babycorn 200g 48cals Cottage cheese (fat free) 100g 62cals PRE WORKOUT Strawberries 100g 30cals Plum 100g 39cals Blackberries 100g 32cals DINNER Salmon fillet 300g 645cals Rump steak 350g 497cals Turkey mince (7% fat) 350g 490cals Asparagus 100g 29cals Trimmed fine beans 250g 85cals Tenderstem brocolli 250g 72cals Spinach 200g 46cals Spinach 200g 46cals SNACK Watermelon 300g 69cals 10cal raspberry jelly (1 pot) 3cals Almonds 30g 193cals Total Calories 1800 Protein: 212g 46% • Carbs: 37g 8% • Fat:84g 46% Total Calories 1800 Protein: 214g 48% • Carbs: 39g 9% • Fat:85g 43% Total Calories 1800 Protein: 198g 43% • Carbs: 27g 6% • Fat:103g 51% Hard Keto Diet Plan 2000 Calories PREP CYCLE 1 PREP CYCLE 2 PREP CYCLE 3 BREAKFAST Poached/boiled Egg (3 large) 210cals Total authentic Greek yogurt 300g 279cals Omelette (4 eggs) 280cals Turkey bacon rashers (3 rashers) 114cals Almonds 30g 193cals Mushrooms 25g 6cals Chicken Italia sausage (4 sausages) 190cals SNACK Almonds 25g 161cals Walnuts 50g 354cals 10cal raspberry jelly (2 pot) 6cals LUNCH Boneless chicken thigh fillets 300g 558cals 5% lean fat steak mince 350g 514cals Salmon fillet 300g 645cals Trimmed fine green beans 200g 68cals Asparagus 200g 58cals Babycorn 250g 60cals Cottage cheese (fat free) 125g 78cals PRE WORKOUT Strawberries 100g 30cals Plum 150g 58cals Blackberries 100g 32cals DINNER Salmon fillet 325g 699cals Rump steak 325g 462cals Turkey mince (7% fat) 350g 490cals Asparagus 200g 58cals Trimmed fine beans 250g 85cals Tenderstem brocolli 250g 72cals Spinach 200g 46cals Spinach 200g 46cals SNACK Watermelon 250g 58cals 10cal raspberry jelly (2 pot) 6cals Almonds 40g 258cals Total Calories 2000 Protein: 232g 47% • Carbs: 41g 8% • Fat:110g 45% Total Calories 2000 Protein: 229g 46% • Carbs: 45g 9% • Fat:100g 45% Total Calories 2000 Protein: 214g 42% • Carbs: 29g 6% • Fat:115g 52% Hard Keto Diet Plan 2200 Calories PREP CYCLE 1 PREP CYCLE 2 PREP CYCLE 3 BREAKFAST Poached/boiled Egg (3 large) 210cals Total authentic Greek yogurt 300g 279cals Omelette (4 eggs) 280cals Turkey bacon rashers (3 rashers) 114cals Almonds 35g 225cals Mushrooms 25g 6cals Chicken Italia sausage (4 sausages) 190cals SNACK Almonds 25g 161cals Walnuts 60g 425cals 10cal raspberry jelly (2 pot) 6cals LUNCH Boneless chicken thigh fillets 350g 651cals 5% lean fat steak mince 350g 514cals Salmon fillet 300g 645cals Trimmed fine green beans 200g 68cals Asparagus 200g 58cals Babycorn 250g 60cals Cottage cheese (fat free) 125g 78cals PRE WORKOUT Strawberries 100g 30cals Plum 150g 58cals Blackberries 100g 32cals DINNER Salmon fillet 350g 752cals Rump steak 400g 568cals Turkey mince (7% fat) 400g 560cals Asparagus 200g 58cals Trimmed fine beans 250g 85cals Tenderstem brocolli 300g 87cals Spinach 200g 46cals Spinach 200g 46cals Cottage cheese (fat free) 150g 93cals SNACK Watermelon 300g 69cals 10cal raspberry jelly (2 pot) 6cals Almonds 40g 258cals Total Calories 2200 Protein: 258g 47% • Carbs: 41g 8% • Fat:110g 45% Total Calories 2200 Protein: 249g 45% • Carbs: 47g 9% • Fat:113g 46% Total Calories 2200 Protein: 241g 44% • Carbs: 38g 6% • Fat:122g 50% Hard Keto Diet Plan 2400 Calories PREP CYCLE 1 PREP CYCLE 2 PREP CYCLE 3 BREAKFAST Poached/boiled Egg (4 large) 280cals Total authentic Greek yogurt 350g 326cals Omelette (4 eggs) 280cals Turkey bacon rashers (3 rashers) 114cals Almonds 45g 290cals Mushrooms 25g 6cals Chicken Italia sausage (5 sausages) 238cals SNACK Almonds 40g 258cals Walnuts 50g 354cals 10cal raspberry jelly (2 pot) 6cals LUNCH Boneless chicken thigh fillets 325g 604cals 5% lean fat steak mince 400g 588cals Salmon fillet 350g 752cals Trimmed fine green beans 250g 85cals Asparagus 200g 58cals Babycorn 300g 72cals Cottage cheese (fat free) 200g 124cals Babycorn 200g 48cals Asparagus 150g 44cals PRE WORKOUT Strawberries 175g 52cals Plum 200g 78cals Blackberries 100g 32cals DINNER Salmon fillet 350g 752cals Rump steak 375g 532cals Turkey mince (7% fat) 350g 490cals Asparagus 200g 58cals Trimmed fine beans 250g 85cals Tenderstem brocolli 250g 72cals Spinach 200g 46cals Spinach 200g 46cals Cottage cheese (fat free) 200g 124cals SNACK Watermelon 250g 58cals 10cal raspberry jelly (2 pot) 6cals Almonds 45g 290cals Total Calories 2400 Protein: 270g 45% • Carbs: 51g 9% • Fat:122g 46% Total Calories 2400 Protein: 268g 45% • Carbs: 58g 10% • Fat:116g 45% Total Calories 2400 Protein: 260g 43% • Carbs: 44g 7% • Fat:128g 49% Hard Keto Diet Plan 2600 Calories PREP CYCLE 1 PREP CYCLE 2 PREP CYCLE 3 BREAKFAST Poached/boiled Egg (4 large) 280cals Total authentic Greek yogurt 400g 372cals Omelette (4 eggs) 280cals Turkey bacon rashers (3 rashers) 114cals Almonds 50g 322cals Mushrooms 50g 8cals Chicken Italia sausage (4 sausages) 190cals SNACK Almonds 60g 386cals Walnuts 55g 389cals 10cal raspberry jelly (2 pot) 6cals LUNCH Boneless chicken thigh fillets 350g 651cals 5% lean fat steak mince 400g 588cals Salmon fillet 350g 752cals Trimmed fine green beans 250g 85cals Asparagus 200g 58cals Babycorn 300g 72cals Cottage cheese (fat free) 200g 124cals Babycorn 250g 60cals Asparagus 200g 58cals PRE WORKOUT Strawberries 175g 52cals Plum 200g 78cals Blackberries 100g 32cals DINNER Salmon fillet 350g 752cals Rump steak 400g 568cals Turkey mince (7% fat) 375g 525cals Asparagus 250g 72cals Trimmed fine beans 250g 85cals Tenderstem brocolli 250g 72cals Spinach 200g 46cals Spinach 200g 46cals Cottage cheese (fat free) 200g 124cals SNACK Watermelon 250g 58cals 10cal raspberry jelly (2 pot) 6cals Almonds 50g 322cals Extra mature cheddar cheese 50g 208cals Total Calories 2600 Protein: 284g 45% • Carbs: 53g 8% • Fat:135g 47% Total Calories 2600 Protein: 289g 45% • Carbs: 65g 10% • Fat:128g 45% Total Calories 2600 Protein: 274g 42% • Carbs: 44g 7% • Fat:148g 51% Hard Keto Diet Plan 2800 Calories PREP CYCLE 1 PREP CYCLE 2 PREP CYCLE 3 BREAKFAST Poached/boiled Egg (4 large) 280cals Total authentic Greek yogurt 400g 372cals Omelette (4 eggs) 280cals Turkey bacon rashers (4 rashers) 152cals Almonds 55g 354cals Mushrooms 50g 8cals Chicken Italia sausage (4 sausages) 190cals SNACK Almonds 60g 386cals Walnuts Unsalted 75g 531cals 10cal raspberry jelly (2 pot) 6cals Extra mature cheddar cheese 40g 167cals LUNCH Boneless chicken thigh fillets 400g 744cals Tenderstem broccoli/ broccoli 300g 87cals Salmon fillet 400g 860cals Trimmed fine green beans 250g 85cals 5% lean fat steak mince 400g 588cals Babycorn 300g 72cals Cottage cheese (fat free) 200g 124cals Asparagus 250g 72cals Asparagus 200g 58cals Babycorn 300g 72cals PRE WORKOUT Strawberries 175g 52cals Plum 200g 78cals Blackberries 100g 32cals DINNER Salmon fillet 400g 860cals Rump steak 400g 568cals Turkey mince (7% fat) 400g 560cals Asparagus 250g 72cals Trimmed fine beans 250g 85cals Tenderstem brocolli 250g 72cals Spinach 200g 46cals Spinach 200g 46cals Cottage cheese (fat free) 200g 124cals SNACK Watermelon 300g 99cals 10cal raspberry jelly (2 pot) 6cals Almonds 60g 386cals Extra mature cheddar cheese 50g 208cals Total Calories 2800 Protein: 317g 45% • Carbs: 54g 8% • Fat:146g 47% Total Calories 2800 Protein: 305g 43% • Carbs: 68g 10% • Fat:146g 47% Total Calories 2800 Protein: 294g 42% • Carbs: 45g 6% • Fat:162g 52%