MEAL PLAN – Keto Maintain – Lifesum guide

Keto Maintain is a plan including meal plan and shopping list that will help you maintain your current weight. The plan will last for 21 days.The plan will provide inspiration for a keto lifestyle providing recipes, a meal planner and a shopping list.I cannot see the ‘Keto Maintain’ plan any more or not at all from the beginning. What can be the reason for that?1) The plan "Keto Maintain" is only accessible for Premium users.2) Please make sure to follow the required settings concerning food preferences and allergies. In order to check the settings:Tap into Me — Settings — Food Preferences.Make sure that neither allergies nor food preferences are activated.The programme is a detailed meal plan including recipes that are sometimes not compatible with food preferences like vegetarian, vegan and pescatarian or allergies like gluten, dairy, nuts, eggs, shellfish, fish etc. This means the Meal Plan is currently not able to support food preferences or allergies.3) Please make sure that you have chosen "Be Healthier" (maintain weight) as your goal.This means that the option Keto Maintain will not show in case you have chosen Lose weight or Gain weight as a goal.What does ‘meal planner’ in the programme mean?This is the view where you are able to plan your meals for the coming days. What does ‘shopping list’ in the app mean?The shopping list is a help for you in the grocery store, it mirrors the meals and ingredients you have in the meal planner. If you add more days you will see more items in this list and vice versa. A red dot on the shopping list icon indicates that you have new items in it. (Android)The shopping list is a help for you in the grocery store, it mirrors the ingredients you have added from the recipes chosen. If you add more recipes you will see more items in this list and vice versa. (iOS)In the shopping list I see e.g. multiple bananas and other ingredients, is it okay to buy just the same kind?Yes, absolutely. Currently we can only handle the shopping list by adding the ingredients independently from their shape/preparation form. So if you e.g. see cucumber in pieces, grated and peeled just buy a cucumber and then prepare it according to the instructions in the recipe later on.In the recipes I see some ingredients that are hard to find where I live, can I change into something similar?Yes, absolutely. Please check out this table for possible alternatives:

Semi skimmed milk Unsweetened almond/oat/quinoa/coconut milk
Blueberries/strawberries/raspberries raw Blueberries/strawberries/raspberries frozen
Fruit (e.g banana, apple) Fruit (e.g pear, plum, exotic fruit)
Couscous/Quinoa  Bulgur/buckwheat/barley
Potato, sweet potato Beet roots, carrots
Creme fraiche light/light cooking cream Turkish yogurt/greek yogurt
Chicken/salmon/red meat Tofu/quorn/oumph
Low fat yogurtFish  Unsweetened soygurtEither shellfish OR chicken, tofu, poultry, quo

Soba noodles Shirataki, glass or rice noodlesI cannot see my Life Score™That is intended. This programme is just focusing on basics. The Life Score™ will be visible again as soon as you finish Keto Maintain and switch to a normal plan without meal plan.I cannot see my vegetable / meat trackers any longerIn this programme those trackers are not activated as standard but will return as soon as the plan is finished.When my 21 days have passed I end up in plan store and my ‘Keto Maintain’ in the diary is gone, why?As soon as you have finished this plan you will see a pop-up asking you to choose a new plan from the PLANS section in the app. Is it dangerous to follow Keto Maintain longer than 3 weeks and restart the programme after it has ended?No, it is not. You can follow our meal plans for a longer time than 21 days. However, one should always strive to eat varied, especially when the goal is to lose weight and the energy intake displayed in the chosen plan is lower than usual. If you continue longer than 3 weeks you can add side dishes as e.g. salad (green leaves, tomato, cucumber, lettuce, red bell pepper) to make sure you get all the vitamins and minerals you need. You can add those side dishes by tracking them directly in the Diary.Can I restart the plan?Yes, you will find the option to restart either in the plan settings (top right in settings view) or by going to the PLANS section at the bottom tab bar and clicking on the active plan. You will then see the button "Restart Plan" (iOS) How can I deactivate the plan if I do not want to complete it?Please go to the PLANS section in the app and choose another plan by clicking on it to start it. Why is there no cheat meal available for this plan?There is no cheat meal during this keto plan since there is a risk that a user leaves the ketosis. I happened to press ‘Eat this every day’ but now I regret it, how can I undo that?Since you now have told the meal planner that you want that meal all the coming days for the program you will have to tap into each of the days and meals where you want to eat something else in order to change it.Suggestion for foods to add if your calorie goal exceed more than 1600 kcal per day! Remember, all foods added beyond the meal plan recipes needs to be tracked separately in the dairy

  • Eggs (i.e. boiled, scrambled)
  • Nuts & Seeds (i.e. cashews, peanuts, walnuts, almonds, chia seeds, pumpkin seeds, sunflower seeds)
  • Berries (i.e. blueberries, raspberries, strawberries)
  • Fatty fish (i.e. salmon, trout, tuna, mackerel)
  • Tofu
  • Quorn

Tips on how to increase the energy amount in the prepared meals:

  • Drizzle some olive or rapeseed oil onto your food for some extra fat and energy.
  • Top your meal up with some crunchy nuts.
  • Add an extra egg or two to your meal to increase the amount of energy, protein and fat.

This plan is based on our keto diets we have in our app. To read more about that diet and health benefits from it, read HERE


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