Tailored diet plans

• Standard Keto Plan: Focus on classic keto meals with a 70% fat, 25% protein, 5% carb ratio.
  Menu Suggestions:

  • Breakfast: Avocado and egg boats with smoked trout from local fisheries.

  • Lunch: Grilled chicken salad with olive oil dressing and Overberg-grown greens.

  • Dinner: Braised beef short ribs with cauliflower mash, using grass-fed beef from local farms.

  • Snack: Macadamia nuts and biltong, sourced from Hermanus markets.
    Cost: $800/week.

• Cyclical Keto Plan: Includes carb refeed days for active individuals, with a focus on low-glycemic carbs on refeed days.
  Menu Suggestions:

  • Breakfast (Keto Day): Keto pancakes with coconut cream and local berries (on refeed days, add sweet potato hash).

  • Lunch (Keto Day): Zucchini noodles with creamy avocado pesto and grilled prawns from Walker Bay.

  • Dinner (Refeed Day): Roasted lamb with rosemary, served with roasted butternut squash from Overberg farms.

  • Snack: Keto fat bombs with coconut oil, or fresh fruit on refeed days.
    Cost: $900/week.

• Targeted Keto Plan: Allows small carb boosts around workouts, ideal for fitness enthusiasts, with pre- and post-workout meals.
  Menu Suggestions:

  • Pre-Workout: Keto smoothie with avocado, spinach, and a small portion of local berries for a carb boost.

  • Post-Workout: Grilled salmon with a side of roasted Brussels sprouts, using fish from Hermanus waters.

  • Lunch: Cobb salad with bacon, eggs, and a creamy keto dressing, featuring Overberg greens.

  • Dinner: Pork belly with a herb crust, paired with sautéed kale from local farms.

  • Snack: Cheese crisps with guacamole, using local avocados.
    Cost: $850/week.

All plans include daily keto meals, cooking classes, and nutritional guidance, ensuring you stay in ketosis while enjoying delicious, locally sourced food. Our on-site dietitian tailors each meal to your plan, supporting your wellness goals throughout the retreat.