Fasting Foundation

The plate

Steps

1. 01Week 1: keto plate + electrolytes. Do not fast hard yet.
2. 02Week 2: close the kitchen 8 p.m. to 12 p.m. (16:8).
3. 03Visualize the plate: a meadow of vegetables, a palm of protein, fat as the dressing.
4. 04Drink salted water or broth in the fasting window.
5. 05When 16:8 feels easy, try 18:6. OMAD is optional, not a badge.

Food-first notes

• Electrolyte powder

  The first stack in almost every Healthy Keto protocol. Replaces what the kidneys dump when insulin falls.

• Magnesium glycinate

  Sleep, cramps, and vitamin D activation. Oxide is cheap and poorly absorbed for many.

• Marine omega-3

  Cools joints, supports brain and skin, balances the omega-6 load of modern food.

• Apple cider vinegar

  A pre-meal bitter that many keto protocols use for cravings and post-meal glucose.

Cook

Salads

Big meadow salad

The 70% plate, assembled. Greens, avocado, olives, seeds, olive oil.

15 min6g net carbs

Breakfast

Sage & avocado omelette

Three yolks, a ripe avocado, and wilted spinach — choline and potassium before noon.

12 min4g net carbs

Mains

Herb-butter salmon & asparagus

Omega-3 on a sheet pan. A simple fish-and-greens dinner.

22 min5g net carbs

Mains

Garlic chicken on cauliflower mash

Crisp thighs, silk mash, sage butter. Comfort food that stays in ketosis.

35 min7g net carbs

Soups

Ginger bone broth

The fasting-window mug. Sodium, minerals, and a calm stomach.

10 min2g net carbs