Keto Starter Kit — Excel Diet Plan

Give your keto meal planning a clear structure with Keto Starter Kit by Iron Table Fit. This 12-week Excel workbook brings together calculated starting targets, a weekly roadmap, scalable sample meals, and progress check-ins for a very-low-carbohydrate, high-fat eating approach that includes low-carb vegetables, nuts, cheese, and some fruit.

How the 12-week program is structured

Begin in the Calculator by replacing the example numbers with your own stats and goal. Use your calculated targets to guide meal planning, then follow the 12-Week Roadmap for each week's focus and action steps. Record daily weigh-ins in Weekly Check-In to see your weight trend and the workbook's weekly calorie-adjustment guidance.

The kit explains how to track calories, protein, and net carbohydrates. Net carbohydrates are total carbohydrates minus fiber.

What's included

• Calculator: Starting calorie, protein, fat, and carbohydrate targets calculated from your inputs.
• 12-Week Roadmap: What to focus on and do each week.
• Weekly Check-In: Weigh-in logging, trend calculations, and weekly calorie-adjustment guidance.
• Meal Plans: Three complete sample meal days with portions that automatically scale to your calorie target, plus dropdown food swaps.
• Food List & Grocery List: Guidance on what to eat, limit, avoid, and buy.
• Food Macros: Calorie and macronutrient references for foods in the kit.
• Guide & FAQ: Adjustment rules, troubleshooting, and answers to common questions.

Getting started: Read the workbook's safety notes, enter your information in the Calculator, review Week 1, choose from the sample meal days, and shop from the Grocery List. Continue logging your weigh-ins as you follow the weekly roadmap.

This workbook provides general nutrition information, not medical advice. Consult a qualified healthcare professional before making significant dietary changes. Results vary.

Format: Digital Excel workbook (.xlsx). Requires software that can open .xlsx files. No physical item will be shipped.