|You Only Live Keto Meal Planning Tool v 2.1 (Updated October 2019)|
To just browse the database for recipes, visit the Recipes tab. You should be able to look through without needing your own copy!
Tips: ALWAYS select "Sort sheet by X" or the other information will not sort properly and data will be incorrect.
This tool is recommended for DESKTOPS ONLY as mobile applications will load this database very slowly (or not at all).
To use the rest of the tool, please click "File > Make a Copy" This will create a version you can edit on your personal Google Drive. If you don't have Google Drive, you can also download the file; however, some features do not work the same in Excel or other spreadsheet software.
Nutrition facts are provided as a courtesy, sourced from the USDA Food Database and/or provided by the associated blog. Actual nutrition information may vary. See our medical disclaimer [https://youonlyliveketo.ca/disclaimer.html] for more information.
Using the tool:
1. Start on the Macro Calculator tab. This is where you can figure out what your target macros are for following a keto diet. This will include your calories, carbs, protein, and fat intake per day.
2. Start on the Recipes tab. This is where you can see all the possible options in one place and can sort them any way you'd like to find exactly what you're looking for. Cells marked in red are missing data (it wasn't available on the website).
3. Once you're ready to start making a meal plan, go to the Menu tab. This is set up for a 7-day week with spots for 3 meals + sides and snacks. Any items added to the Menu has their nutrition calculated below the meal and outputs a total for the whole day.
Tips on Serving Size: Consider the serving sizes when spreading your Recipes out. If something is 6 servings, and you're feeding two people, you can place this recipe into the menu over 3 days. If you are only serving 1 person, this recipe can be copied across 6 days. You can also account for eating 2 servings of something by including it on both rows in a single meal's dropdowns (for example, if something is 4 servings, and you're feeding 1 person, you might add it to lunch twice over the course of two days - this will double the nutrition count for that entry). If you need more spots for a meal, contact us over email, Facebook, or Instagram, and we'll be happy to help you add it.
Tips for Multiple People: If you are creating a meal plan for two people with drastically different macro goals, this may not be the best tool, but feel free to contact us with questions! You can always plan meals for the lower goal person and let the person with the higher goals supplement the plan with simple snacks like extra fats with meals, eggs, nuts, or cheese.
Reset Menu: You will need to set all the entries back to "None: No meal selected (0)" - a blank cell will calculate as #N/A and will no longer work.
4. The Recipe Ingredients List tab is all ingredients for all recipes in a collapsible table. This is so you can easily reference their full ingredient list. Use the slicer on this sheet to filter by only items you've included on your Menu or by individual ingredients.
5. Once you've picked your meals for the week, visit the Shopping List tab to see what you'll need to buy to make your selected recipes. This will be blank until you add items to the menu.
Note: The shopping list will only account for one use of a Recipe on the Menu. For example, if you need to double a recipe and include it twice on the Menu, it won't double the ingredients on the Shopping List. This is something I'd like to add in the future.
6. The Ingredients tab is used to track what ingredients are in each recipe. If you are adding your own Recipe, you will need to include all the ingredients here. You can copy the formatting of the above columns/rows to ensure the remainder of the formulas are able to use this data.
7. Don't see exactly what you're looking for under recipes, then the Recipe Builder might be what you're looking for! This uses data from the USDA food database. Pick some items from the drop-downs to add them to a recipe, and it will provide you with the macros below. Change up your serving sizes and get the macros per serving too!
|About the Tool|
|This tool is created and maintained by Sarah Dashow of You Only Live Keto for the keto community at large. While it uses data from various keto blogs on the internet, it is not intended to infringe on anyone's rights. Please contact us if you'd like your recipes removed. This tool is only meant to help those on a ketogenic diet, and it is offered free of charge for personal access and use. It is not to be utilized for any commercial purposes. Donations only go to support ongoing maintenance of the tool.|
|This work is licensed under a Creative Commons Attribution-NonCommercial-ShareAlike 4.0 International License.|