How do you identify?

Gender

Female

Male

Gender affects hormones, fat distribution, and nutrient needs.

How old are you?

Select year of birth

Age impacts metabolism, muscle mass, and nutrition. Knowing this helps tailor a meal plan for your life stage.

What are your measurements?

Height (cm)

Current Activity Levels?

Current Weight (kg)

Goal Weight (kg)

Has your weight changed in the past 6 months?

Weight history

Why It Matters

Changes in weight can indicate hormonal imbalances, stress, changes in metabolism, or health conditions. Weight gain or loss can also signal shifts in lifestyle, diet, or physical activity, and help identify any underlying issues that may affect your overall health and wellness.

Possible causes of weight change?

How long are you willing to commit to the keto lifestyle?

Diet Duration

What are your goals?

Goals and Motivation

Lose weight

Build muscle & strength

Reduce bloating

Improve gut health

Longevity & autophagy

Increase energy

Improve mental health & mood

Improve brain health

Sleep better & stress less

Reduce joint pain & inflammation

Boost immune health

Improve skin & hair health

Manage existing health condition

Have you done the keto diet before?

Tell us about your keto experience

What is Keto?

The ketogenic (keto) diet is a low-carb, high-fat plan that turns your body into a fat-burning machine by switching from carbs to fat for energy.

How It Works:

1️⃣ Cut Carbs: Limit carbs to under 50g/day by swapping bread, rice, and pasta for low-carb options like leafy greens and cauliflower.

2️⃣ Boost Fats: Fuel up with healthy fats from avocados, olive oil, nuts, and fatty fish.

3️⃣ Enter Ketosis: With fewer carbs and more fat, your body burns fat for energy instead of carbs.

Have you done intermittent fasting before?

Tell us about your fasting experience

Preferred eating window

Describe your preferred fasting schedule

What is Intermittent Fasting?

Intermittent fasting alternates between eating and fasting periods, focusing on when you eat, not what, making it simple and effective.

Why Pair IF with Keto?

1️⃣ Speeds Fat Loss: Fasting boosts ketosis by burning stored fat and increasing ketones.

2️⃣ Improves Cellular Health: Activates autophagy, your body’s natural “clean-up” process, clearing out damaged cells and reducing inflammation while eliminating “zombie cells” that can accelerate aging.

What are your cooking preferences at home?

Cooking preferences

Select Preferred Method

Stovetop

Air Fryer

Oven / Grill

BBQ

Do you prefer fresh vegetables or frozen ones?

Fresh Vegetables
Frozen Vegetables (Recommended)

Have you tried frozen broccoli? It’s super convenient and just as nutritious as fresh broccoli because it’s frozen right after harvesting, locking in all the vitamins and minerals. Plus, it’s perfect for quick meals—no washing or chopping needed!

What type of meals do you enjoy?

Meal types

Any - I just want results

Smoothies

Salads

Grilled / Pan-Seared

Pastas

Curries

Soups

Pizza

Choose your preferred proteins:

Select as many options as you’d like to include in your keto meal plan.

Protein

Any - I just want results

Grass-Fed Beef

Chicken

Lamb

Kangaroo

Pork Chops

Bacon

Turkey

Wild Caught Salmon

Barramundi

Tuna

Prawns

Sardines

Eggs

Tofu

Protein Powder

Choose your preferred vegetables:

Select as many options as you’d like to include in your keto meal plan.

Vegetables

Any - I just want results

Broccoli

Spinach

Zucchini

Lettuce

Cauliflower

Capsicum

Cucumber

Asparagus

Brussels Sprouts

Eggplant

Seaweed

Mushrooms

Tomatoes

Kimchi

Sauerkraut

Choose your preferred fats:

Select as many options as you’d like to include in your keto meal plan.

Fats

Any - I just want results

Avocado

Olive Oil

Coconut Oil / MCT

Butter

Peanut Butter

Coconut Cream

Cream Cheese

Cheese

Mayonnaise

Macadamia Nuts

Brazil Nuts

Almonds

Walnuts

Beef Tallow

Chia Seeds

Pumpkin Seeds

Flaxseeds

Choose your preferred flavours:

Select as many options as you’d like to include in your keto meal plan.

Which flavour cuisines do you enjoy?

Simple & Easy

Mediterranean

Vietnamese

Smoky BBQ

Creamy & Cheesy

Italian

Mexican

Japanese

Thai

Indian

Peri Peri

Chimichurri

Choose your preferred sweets:

Which desserts or snacks help you stay motivated on keto and satisfy your sugar cravings? Let us know, and we’ll create keto-friendly alternatives for them!

Desserts/Snacks

Chocolate

Brownies

Cherry Ripe

Peanut Butter Cups

Ice Cream

Berries

Cheesecake

None - I don't have a sweet tooth

What types of drinks do you enjoy?

We’ll find a way to incorporate them into your plan, ensuring you stay on track.

Drinks

Water

Tea

Full Cream Milk

Black Coffee

Barista Coffee

Almond Milk

Fizzy Drinks

Electrolyte Drinks

Bone Broth

Chocolate Milk

Wine

Spirits

Which of the following best describes your dietary preferences or restrictions?

Dietary preferences/allergies

Tell us about your dietary preferences

Why It Matters

Allergies or intolerances can cause bloating, inflammation, and discomfort, which may hinder your progress.

What types of workouts do you enjoy or feel motivated to do?

Exercise

Walking

Running

Strength Training

HIIT

Swimming

Cycling

Yoga

Pilates

Boxing

Dance

Sports/Other

None / Recovering

How would you rate your current daily stress levels?

Stress Levels

Why It Matters:

High stress increases cortisol levels, which promotes fat storage, especially around the abdomen, and can hinder fat loss.

Identifying stress levels helps us suggest relaxation techniques or adapt your diet to support adrenal health.

How many hours of sleep do you usually get per night?

Hours of sleep

Why It Matters

Poor sleep disrupts hunger hormones like ghrelin and leptin, leading to overeating.

Knowing your sleep patterns allows us to suggest strategies or supplements to improve rest and recovery.

How much sunlight do you typically get each day?

Sunlight exposure

Why It Matters

This helps tailor recommendations for vitamin D-rich foods or supplements if sunlight exposure is low.

What health conditions have you been diagnosed with?

Health Conditions

Tell us about your health condition

Provide as much details as possible

Why It Matters

Knowing your diagnosed health conditions helps tailor recommendations to your specific needs. It identifies potential risks, impacts on weight, metabolism, and overall health, and ensures personalised care for better results.

Are you currently taking any medications or supplements?

Medications

Tell us about your medications & supplements

Provide as much details as possible including time & dosages

Why It Matters

Some medications, like antidepressants or steroids, can cause weight gain, water retention, or increased appetite. Understanding your medical background ensures a plan that works harmoniously with your health needs.

Do you smoke?

Smoking history

Why It Matters

Knowing if you smoke helps tailor advice for your health, fitness, and nutrition. Smoking impacts your metabolism, nutrient needs, medication effectiveness, and recovery, while increasing disease risks. It also helps provide support if you're trying to quit.

Do you drink alcohol?

Alcohol history

Why It Matters

Alcohol affects your metabolism, liver health, and nutrient absorption, which can influence weight loss, overall health, and fitness goals. Knowing your drinking habits helps provide personalised advice and better support for your wellness journey.

Does your family have a history of any of the following health conditions?

Family History

Why It Matters

Knowing your family health history is important because genetics play a significant role in your predisposition to conditions like obesity, diabetes, heart disease, and thyroid disorders. These factors influence metabolism, hormone balance, and overall health. Understanding your family history helps identify potential risks early, allowing for personalised prevention strategies and tailored health recommendations.

Are you interested in DNA insights on how your body responds to food & exercises?

DNA Test

Why It Matters

We’ve partnered with a NATA-accredited lab to offer advanced DNA insights, including analysis of genes like the FTO gene, which impacts metabolism, appetite, and fat storage. This helps us design a meal plan that aligns with your unique genetic profile, so you can avoid diets that might be ineffective or counterproductive for your body.

Keto Snacks