The 12 Weeks Keto Digital Planner
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HOW TO USE YOUR 12-WEEK KETO DIETING BOOK JOURNAL & PLANNER — DIGITAL EDITION
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ABOUT YOUR DIGITAL PLANNER
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Your 12-Week Keto Dieting Book Journal & Planner comes in two digital
versions — one for every screen:
LANDSCAPE VERSION (this file)
Open-book spread format, designed for iPad Pro, large tablets, and
desktop PDF readers. Every page shows two panels side by side — the
left panel displays your hub, navigation overview, or section header;
the right panel shows the full journal content — just like flipping
open a physical planner on a desk. Designed for a rich, immersive
writing experience on a large screen.
PORTRAIT VERSION (single-page format)
One page at a time, designed for phones, small tablets, and anyone
reading in upright orientation. Best used in GoodNotes, Notability,
or Xodo on iPhone, Android, or a compact iPad.
If you are using your planner on a phone or small screen, the portrait
version will be easier to navigate and write in.
Both versions contain identical content and navigation. Choose the one
that fits your screen and reading style, or keep both — one for on the
go, one for at your desk.
GETTING STARTED
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Welcome! You are holding a fully interactive digital version of your
12-Week Keto Dieting Book Journal & Planner. Every page is tappable
and every section is just one tap away — no scrolling through the whole
journal to find your place.
To get started:
1. Open this PDF in your favourite annotation app in landscape
orientation (see recommendations below).
2. Tap the HOME tab at the top of any page to return to the main hub
at any time.
3. Use the tabs on the far-right edge of every spread to jump straight
to any week.
Tip: in GoodNotes or Notability, set the view to "fit page width" or
"two-page spread" so both panels fill your screen correctly.
YOUR NAVIGATION TABS
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You will see two sets of tabs on every spread of your planner:
TOP TABS (across the top of the right panel)
HOME — Brings you back to the main hub page. The hub shows your full
planner overview — month navigation on the left, quick-access
links on the right. Use this as your home base at the start of
every session.
HOW TO — Takes you to the "How to Use This Book" pages so you can
refresh your memory on how the planner works at any time.
KETO BASICS — Jumps directly to the four Keto Basics Reference pages
at the front of the journal. These pages cover the net
carb formula, recommended macro ratios for ketosis, a
keto-friendly food list, and foods to avoid. Perfect for
a quick cheat-sheet lookup without leaving your week.
MEAL PLAN — Takes you to the Weekly Meal Planner section so you can
start planning your meals for the week ahead.
SIDE TABS (down the far-right edge of every spread)
M1, M2, M3 — Month hub tabs. Tap these to jump to the hub page for
Month 1 (Weeks 1–4), Month 2 (Weeks 5–8), or Month 3
(Weeks 9–12). Each month hub lists all four weeks with
direct jump buttons.
W1 through W12 — Week tabs. Tap any week number to jump directly to
Day 1 of that week's Daily Macro Log.
YOUR WEEKLY FLOW
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Each week follows the same rhythm — here is how to use it:
START OF THE WEEK
Tap your week tab (e.g. W3) to open that week's section. Your first
stop is the Weekly Meal Planner page. Use this grid to plan your meals
for Monday through Sunday before the week begins. Fill in planned fat,
protein, and net carbs for each meal slot, and check the daily totals
column to make sure your macro targets are on track before you even
start cooking.
EVERY DAY
Each day has its own full page in the Daily Macro Log — 84 pages for
84 days. The journal page appears on the right panel with your notes
and context on the left. At the top, write the date. Then log every
meal across four meal slots: food name, fat (g), protein (g), and net
carbs (g). The daily totals row at the bottom adds everything up
automatically when you fill it in.
Do not skip the Ketosis Notes field at the bottom — it is where your
most valuable insights live. Over 12 weeks this field becomes a
personal record of how your body responds to keto: energy levels,
symptoms, sleep quality, and anything else worth remembering.
Below the notes, tick off your water intake to make sure you are
staying hydrated (critical on keto).
END OF THE WEEK
Turn to your Weekly Progress Tracker. Record your weight, waist
measurement, and hip measurement, then rate your energy and digestion
on a 1–5 scale. Use the notes column for anything else — mood, sleep,
non-scale victories. Remember: the number on the scale is only one
data point. Clothing fit, energy, and clarity often improve before the
scale moves.
MEAL PREP
Use the Meal Prep Checklist pages before your weekly cooking session.
The left column is a shopping checklist (tick off as you go); the
right column is a numbered prep sequence to work through efficiently.
RECOMMENDED APPS
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This landscape version works best in apps that support PDF annotation
in landscape orientation on large screens:
GoodNotes 6 (iPad, Mac) — Best overall experience for the landscape
open-book layout. Set view to "Always Landscape" and
import as a notebook for full Apple Pencil and
handwriting support. Ideal on iPad Pro or iPad Air.
Notability (iPad, Mac) — Great for handwriting and audio notes.
Import via Files app and rotate to landscape for the
full spread view.
PDF Expert (iPad, Mac) — Excellent for typed annotations and a clean
reading experience. Open directly from Files. Works
beautifully on large iPad screens and Mac.
Xodo PDF (Windows, Android, cross-platform, free) — Great free
option for Windows desktops or large Android tablets.
Open the PDF in landscape mode and tap any tab to navigate.
To import: save this PDF to your device (Files app, Google Drive,
Dropbox, or similar), then open it from within your chosen app in
landscape orientation.
TIPS FOR GETTING THE MOST OUT OF YOUR PLANNER
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- Use it every single day. Consistency matters more than perfection.
- Log your meals even on the hard days — every entry is data.
- Fill in the Weekly Progress Tracker even if the number went up.
Trends over 12 weeks tell the real story.
- Write something in the Ketosis Notes field daily, even if it is just
two words. After 84 days you will have a complete picture of what
works for your body.
- Plan your meals on Sunday using the Weekly Meal Planner before your
prep session — a little preparation makes every day easier.
- Refer back to KETO BASICS whenever you need a quick reminder on
macros or which foods to eat and avoid.
- On iPad Pro with an Apple Pencil, use the Apple Pencil to write
directly onto the daily log pages — the handwriting experience in
GoodNotes is exceptional for this.
- Lock rotation to landscape in your tablet settings so the planner
always opens in the correct orientation.
Twelve weeks from now you will have a complete, personalised record of
your keto transformation. Let's get started.