Per-meal targets · optional
Bring these across from the macro calculator, or leave blank and the builder checks against the book's practical bands instead.
A palm-plus portion — meat, fish, eggs, or high-protein dairy. This is the anchor.
One to two cups — colour, crunch, and volume without the glucose swings.
Cook with it, add a little if needed. For satisfaction, not achievement — many proteins bring their own.
This is one part of the system. The book connects the rest · from £1.77 (UK price) →
Values are from the book's food tables, per 100 g weighed raw, and are typical figures — labels vary. A planning tool, not medical advice.
The order is the method. Protein first, vegetables second, fat last — the book's 1–2–3 formula, usable anywhere from your own kitchen to a restaurant menu. The builder walks the same order so the habit forms the way the meals do.
Protein is checked against the anchor band. Each meal wants 30–50 g of protein — the book's practical shortcut — or your own per-meal figure from the macro calculator, which can pass its numbers straight here.
Carbs are watched as a budget. The Reset ceiling is 20 g net per day, so a single plate spending most of it gets flagged — the book's warning is about stacking moderate-carb foods, which is exactly what a running total makes visible.
Fat and dairy get the book's own nudges. Fat is never marked wrong — it's the satisfaction dial, and many proteins bring their own. Dairy gets one gentle prompt when it starts doing most of the plate's work: intentional, not automatic. What lands on the plate is yours; the food itself is in what to eat on keto.
The book decides what's on the list — every food here is one it endorses. Where the book's own tables price a food, those values are used verbatim; foods it names in the meal plans and Chapter 7 lists but doesn't price use standard published composition values. All figures are per 100 grams, weighed raw — cooking reduces weight through water loss but not carbohydrate content, so weigh raw for consistency.
Because a plate is built to the 1–2–3 method, not to a calorie number: protein first, vegetables second, fat to satisfaction. Your energy and per-meal targets come from the macro calculator — bring them here with the 'Build this plate' link, or type them in — and the plate's totals are checked against them as you build.
Total carbohydrates minus fibre. Fibre doesn't behave like sugar, so it doesn't count towards the ceiling. In the Reset phase the ceiling is 20 grams of net carbs per day — which is why the builder keeps an eye on how much of that budget a single plate is spending.
Because dairy is powerful and easy to overuse — the book's phrase is 'intentional, not automatic'. Cheese and cream are dense: a plate can quietly become mostly dairy fat while feeling virtuous. The nudge appears when dairy starts doing most of the work, and it's a prompt to check, not a prohibition.
Two weeks of menus, the batch-cooking system, the shopping method — and the five phases that turn plates into a rhythm.
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