Keto Club
Free · 5-Day Keto Kickstart

Get into ketosis in 5 days — without the overwhelm.

A done-for-you keto meal plan with the net-carb counting, shopping and fasting already worked out. Just eat, and let your body do the rest.

Unlock the free plan ↓

Instant access · No credit card · No login

What's inside

Everything you need for week one

A full 5-day plan

Lunch, dinner and snacks for five days — simple, satisfying meals built to get you into ketosis without the guesswork.

Net-carb counts on every meal

Each meal is pre-counted and the day kept under 20g net carbs, so you stay in ketosis without weighing and calculating.

A printable shopping list

One tidy list, organised by aisle. Shop once at the start of the week and you're set — no daily scrambling.

A simple fasting schedule

A gentle 16:8 window mapped to each day, so your eating window and your meals work together.

Your 5-Day Keto Kickstart

Five days of meals kept under 20g net carbs a day, with a gentle 16:8 fasting window (12:00–20:00). Shop once from the list below and you’re set.

Day 1 · Ease in

10g net carbs

⏱ 16:8 — eat between 12:00 and 20:00

💡 Drink plenty of water and add a pinch of salt to it — easing into ketosis flushes water and electrolytes, and salt heads off the 'keto flu'.

Day 2 · Find your rhythm

8g net carbs

⏱ 16:8 — eat between 12:00 and 20:00

💡 Black coffee and plain tea are fine during your fasting window — they won't break your fast and they take the edge off morning hunger.

Day 3 · Hit your stride

14g net carbs

⏱ 16:8 — eat between 12:00 and 20:00

💡 Energy can dip on day three as your body switches fuel. It passes — keep fat and salt up, and don't fear a slightly bigger dinner.

Day 4 · Feel the shift

13g net carbs

⏱ 16:8 — eat between 12:00 and 20:00

💡 Many people notice clearer focus around now — that's ketones at work. If you train, keep it light and fasted-friendly.

Day 5 · Lock it in

16g net carbs

⏱ 16:8 — eat between 12:00 and 20:00

  • Lunch

    Three-egg omelette with cheese and mushrooms

    3g

  • Snack

    Celery sticks with almond butter

    3g

  • Dinner

    Fathead pizza with your favourite toppings

    A treat to finish the week — and proof keto needn't feel like a diet.

    6g

  • Snack

    Chocolate avocado mousse

    4g

💡 You've done five days. From here, keep going with our free recipes — or let the Keto Club app build a plan that adapts as you cycle through your phases.

🛒 Your shopping list

Organised by aisle — one shop covers the week.

Fresh produce

  • □ Avocados (4)
  • □ Baby spinach (2 bags)
  • □ Courgettes (3)
  • □ Mushrooms
  • □ Cucumber
  • □ Mixed salad leaves
  • □ Celery
  • □ Garlic
  • □ Lemons

Meat & fish

  • □ Chicken thighs (boneless)
  • □ Salmon fillets (2)
  • □ Smoked salmon
  • □ Streaky bacon
  • □ Beef mince
  • □ Pancetta
  • □ Tinned tuna

Dairy & eggs

  • □ Eggs (2 dozen)
  • □ Double cream
  • □ Cheddar
  • □ Parmesan
  • □ Mozzarella
  • □ Halloumi
  • □ Soured cream
  • □ Butter

Store cupboard

  • □ Olive oil
  • □ Macadamias / mixed nuts
  • □ Olives
  • □ Almond flour
  • □ Almond butter
  • □ Passata (small)
  • □ 90% dark chocolate
  • □ Sea salt

Five tips for a smooth first week

  • 1.Salt is your friend. A little extra sodium (and water) prevents most early keto headaches and fatigue.
  • 2.Eat to satisfaction. Keto works best when you don't go hungry — fill up on fat and protein.
  • 3.Keep it simple. Repeat meals you like; you don't need variety to succeed in week one.
  • 4.Move gently. A daily walk supports fat-adaptation without taxing your new fuel system.
  • 5.Sleep matters. Good rest steadies appetite and cravings while your body adjusts.
How it works

Three steps to your plan

1

Enter your email

One field unlocks the whole plan instantly — no account, no card, no catch.

2

Read it or print it

View on any device, or save it as a PDF and stick it on the fridge.

3

Start tomorrow

Shop from the list, follow the plan, and feel the difference by day five.

Frequently asked

Is the 5-Day Keto Kickstart really free?

Yes — completely free. Enter your email and the full plan unlocks on the page straight away. There's no payment, no credit card and no account to create.

What's actually included?

Five days of keto meals with a net-carb count for every meal, a printable shopping list organised by aisle, a simple 16:8 fasting schedule, and a short set of tips for a smooth first week.

Do I need to count carbs or calories myself?

No. Every meal is already counted and each day is kept within a ketosis-friendly net-carb budget. Just follow the plan — the maths is done for you.

Can I save it as a PDF?

Yes. Once it's unlocked, use the 'Print / Save as PDF' button — your browser's print dialog will save a clean copy you can keep or print.

Is it suitable for beginners?

Absolutely — it's designed for your very first week of keto. The meals use everyday ingredients, the steps are simple, and the fasting schedule starts gently with a 16:8 window.

What happens after the five days?

You'll have momentum and a feel for keto eating. Carry on with our free recipes and calculators, or let the Keto Club app take over — adapting your macros and fasting window as you cycle through your phases.

Your first five days, sorted.

Unlock the plan, then let Keto Club build one that adapts to you.

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