Meal Planner and Calculator

One meal-planner to rule them all!

Living a ketogenic lifestyle is definitely about what you eat, but spending hours a day agonizing over food is no way to live. Meal delivery services may help you narrow down dinner, but they have no way of helping you keep track of your nutrition for the day. Far too many meal-planners fall short of providing the information that we need to be our healthiest – there is a lot of focus on macros (fats, proteins, and carbohydrates), but not nearly enough focus on micros (potassium, magnesium, calcium, and sodium).

All this is compounded by the fact that many sources of nutrition facts are unreliable. Some fitness trackers have been known to say foods like salmon have carbs – we don’t want to rely on them to determine the amount of sodium in our bacon. And, food corporations often take advantage of the opportunity to round down any numbers they find unfavorable, in their nutrition facts.

So, how do you find out what you’re eating so you can figure out what to eat?

This meal-planner and calculator was created to help make all of this easy, at a glance. The first sheet is a list of foods with their nutritional values, all sourced from the USDA Food Composition Databases. The next sheet is where you paste the foods you want until you reach your daily targets of macros, micros, and calories.

Be sure to download and customize the sheet to suit your daily targets. You can determine your daily total calorie amount by using a calorie calculator. The sheet will do the rest of the work for you.