keto diet - snack rules · before starting any diet please consult with your doctor. ... what do i...
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KETO DIETJournal & Planner
SNACKRULES.COM
KETO DIET
SnackRules.com
QuestionnaireBefore starting any diet please consult with your doctor.
Why am I starting the Keto Diet?
What are my goals while on the Keto Diet?
What is my current food / fitness lifestyle-routine ?
Does the Keto diet match my lifestyle? What will I have to change to be successful on this diet?
KETO DIET
SnackRules.com
QuestionnaireWill my family be participating in the Keto diet with me? If so who?
What do I need to buy before starting the Keto diet?
What do I need to get rid of before starting the Keto diet?
Having a positive support system is a great aid with changes in your life. They keep you accountable and give you encouragement. Find support
groups online, community, or with friends.
Do I have a positive support system? If so where are they located?
KETO DIET
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Shopping ListPRODUCE
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DRINKS/ LIQUIDS
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MEAT/ SEAFOOD
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DAIRY
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FATS
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PANTRY
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KETO DIET
SnackRules.com
FoodDuring this journey you will find things that you like, and things
you don’t. Keep a log of this information
What do I like?
What don’t I like?
KETO DIET
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Recipe TrackerRECIPE: COOK TIME:
INGREDIENTS: DIRECTIONS:
RECIPE: COOK TIME:
INGREDIENTS: DIRECTIONS:
KETO DIET
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Local lifeBest grocery stores to shop for supplies:
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Best farmers market - Locations and best shopping days
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Favorite restaurant - Favorite Keto friendly dish
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KETO DIET
SnackRules.com
Menu IdeasWeek 1 Week 2 Week 3 Week 4
Breakfast
Lunc
hDin
ner
Snack
KETO DIET
SnackRules.com
Week 1STARTING MEASUREMENTS
Neck _______________ Hips _______________ Chest _____________ Thighs _____________Bicep ______________ Calf _______________Waist ______________ Weight ______________
ENDING MEASUREMENTSNeck _______________ Hips _______________ Chest _____________ Thighs _____________Bicep ______________ Calf _______________Waist ______________ Weight ______________
GOALS FOR THIS WEEK � _____________________________ � _____________________________ � _____________________________ � _____________________________ � _____________________________
THIS WEEK FITNESS ROUTINE � _____________________________ � _____________________________ � _____________________________ � _____________________________ � _____________________________
What was the easiest & hardest part of this week?
MEAL PREP
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What did I learn this week?
Water intake
KETO DIET
SnackRules.com
Week 2STARTING MEASUREMENTS
Neck _______________ Hips _______________ Chest _____________ Thighs _____________Bicep ______________ Calf _______________Waist ______________ Weight ______________
ENDING MEASUREMENTSNeck _______________ Hips _______________ Chest _____________ Thighs _____________Bicep ______________ Calf _______________Waist ______________ Weight ______________
GOALS FOR THIS WEEK � _____________________________ � _____________________________ � _____________________________ � _____________________________ � _____________________________
THIS WEEK FITNESS ROUTINE � _____________________________ � _____________________________ � _____________________________ � _____________________________ � _____________________________
What was the easiest & hardest part of this week?
MEAL PREP
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W _______________________________
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F _______________________________
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What did I learn this week?
Water intake
KETO DIET
SnackRules.com
Week 3STARTING MEASUREMENTS
Neck _______________ Hips _______________ Chest _____________ Thighs _____________Bicep ______________ Calf _______________Waist ______________ Weight ______________
ENDING MEASUREMENTSNeck _______________ Hips _______________ Chest _____________ Thighs _____________Bicep ______________ Calf _______________Waist ______________ Weight ______________
GOALS FOR THIS WEEK � _____________________________ � _____________________________ � _____________________________ � _____________________________ � _____________________________
THIS WEEK FITNESS ROUTINE � _____________________________ � _____________________________ � _____________________________ � _____________________________ � _____________________________
What was the easiest & hardest part of this week?
MEAL PREP
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M _______________________________
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T _______________________________
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W _______________________________
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T _______________________________
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F _______________________________
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What did I learn this week?
Water intake
KETO DIET
SnackRules.com
Week 4STARTING MEASUREMENTS
Neck _______________ Hips _______________ Chest _____________ Thighs _____________Bicep ______________ Calf _______________Waist ______________ Weight ______________
ENDING MEASUREMENTSNeck _______________ Hips _______________ Chest _____________ Thighs _____________Bicep ______________ Calf _______________Waist ______________ Weight ______________
GOALS FOR THIS WEEK � _____________________________ � _____________________________ � _____________________________ � _____________________________ � _____________________________
THIS WEEK FITNESS ROUTINE � _____________________________ � _____________________________ � _____________________________ � _____________________________ � _____________________________
What was the easiest & hardest part of this week?
MEAL PREP
S _______________________________
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M _______________________________
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T _______________________________
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W _______________________________
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T _______________________________
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F _______________________________
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What did I learn this week?
Water intake
KETO DIET
SnackRules.com
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