RAYMA HEALTH
GKI Tracking Log & 7-Day Meal Plan
Your Guide to Metabolic Cancer Therapy
📊 Your GKI Tracking Log
How to Calculate Your GKI
GKI = Glucose (mmol/L) ÷ Ketones (mmol/L)
Equipment Options:
- Keto-Mojo meter: Tests both glucose and ketones with finger-prick blood samples
- Continuous Glucose Monitor (CGM): Can be helpful for real-time monitoring of blood sugar trends throughout the day and night (examples: Dexcom, Freestyle Libre, Levels)
When to Test: First thing in the morning before eating or drinking
Target Range: GKI < 2 for therapeutic benefit
⚠️ Important Note: Blood sugar can spike even when you're following your diet perfectly. Common factors that can temporarily elevate glucose include:
- Stress: Cortisol raises blood sugar
- Illness or infection: Your body releases glucose as part of immune response
- Poor sleep: Sleep deprivation affects insulin sensitivity and glucose regulation
- Exercise: Can temporarily raise glucose before lowering it
- Hormonal changes: Menstrual cycle, medications
Don't panic if you see an occasional spike—look at overall trends and discuss with your provider.
GKI Range Guide
| GKI Range | Status | Notes |
|---|---|---|
| 9 or above | Standard Diet | Typical for someone eating a standard American diet |
| 3-9 | Low | Better than standard, but not yet therapeutic |
| 1-3 | Therapeutic | Target zone for metabolic cancer therapy |
| Below 1 | High Therapeutic | Significant benefit, requires close medical monitoring |
Week 1: Daily Tracking
| Date | Time | Glucose (mmol/L) | Ketones (mmol/L) | GKI | Energy Level (1-10) | Notes |
|---|---|---|---|---|---|---|
| Day 1: _____ | ||||||
| Day 2: _____ | ||||||
| Day 3: _____ | ||||||
| Day 4: _____ | ||||||
| Day 5: _____ | ||||||
| Day 6: _____ | ||||||
| Day 7: _____ |
📝 Tracking Tips:
- Test at the same time each morning for consistency
- Note what you ate the previous day if GKI is higher than expected
- Track energy, mood, sleep quality, and any symptoms
- Consider a Continuous Glucose Monitor (CGM) for 24/7 tracking and better understanding of patterns
- Remember: Blood sugar can spike from stress, illness, poor sleep, or exercise—not just food
- Look at trends over time, not single measurements
- Don't get discouraged if numbers aren't perfect right away—this is a journey
- Bring this log to appointments with your provider
🍽️ 7-Day Metabolic Meal Plan
⚠️ IMPORTANT: This is an Example Meal Plan Only
This 7-day meal plan is provided as an educational example and is NOT one-size-fits-all.
Every patient is unique, and your specific meal plan should be customized based on:
- Your body size and weight
- Your activity level
- Your specific cancer type and stage
- Your current health condition and comorbidities
- Your treatment status (active treatment, remission, etc.)
- Your food sensitivities and allergies
- Your digestive capacity
- Your metabolic response to foods
Work with a qualified nutritionist familiar with metabolic cancer therapies to create a personalized meal plan that's right for YOU.
About This Example Plan
This sample meal plan is designed to support a therapeutic GKI < 2. It emphasizes:
- Healthy fats: ~70% of calories
- Moderate protein: ~20% of calories
- Low carbohydrates: ~10% of calories (from non-starchy vegetables)
- Clean, organic, whole foods
- Anti-inflammatory ingredients
Note on Berries: Some patients may be able to include limited amounts of low-glycemic berries such as blueberries, raspberries, and strawberries (organic only) depending on their individual metabolic response and GKI tracking. Discuss with your nutritionist whether berries are appropriate for your protocol.
Remember: Portion sizes, macro ratios, and food choices must be adjusted for your individual needs. Use this as inspiration, not prescription.
Day 1: Monday
🌅 Breakfast
Keto Coffee with MCT Oil & Collagen
- 12 oz organic coffee
- 1 tbsp MCT oil (or coconut oil)
- 1 tbsp grass-fed butter or ghee
- 1 scoop collagen peptides
- Blend until frothy
🥗 Lunch
Wild Salmon Salad with Avocado
- 4 oz wild-caught salmon (baked or pan-seared)
- 2 cups mixed greens (spinach, arugula, romaine)
- ½ avocado, sliced
- 2 tbsp olive oil + lemon juice dressing
- Handful of raw walnuts
- Cherry tomatoes, cucumber slices
🍽️ Dinner
Grass-Fed Beef with Cauliflower Mash
- 5 oz grass-fed ground beef or steak
- Sautéed in grass-fed butter with garlic
- 1 cup cauliflower mash (with butter and cream)
- Side of roasted broccoli with olive oil
- Fresh herbs (rosemary, thyme)
🥜 Snack (optional)
- 2 tbsp almond butter with celery sticks
- OR 1 oz macadamia nuts
Day 2: Tuesday
🌅 Breakfast
Pastured Eggs with Avocado & Greens
- 3 pasture-raised eggs (scrambled or fried in butter)
- ½ avocado
- 1 cup sautéed spinach or kale
- 2 strips pasture-raised bacon (no sugar added)
🥗 Lunch
Chicken Thigh Lettuce Wraps
- 5 oz pasture-raised chicken thighs (skin on, cooked in avocado oil)
- Romaine or butter lettuce leaves as wraps
- Sliced avocado, fermented pickles
- 2 tbsp tahini or olive oil mayo
- Side of raw veggies with guacamole
🍽️ Dinner
Baked Wild Cod with Brussels Sprouts
- 6 oz wild-caught cod
- Baked with lemon, herbs, olive oil
- 1 cup roasted Brussels sprouts with bacon
- Side salad with olive oil dressing
🥜 Snack (optional)
- Handful of olives and cheese (if tolerated)
Day 3: Wednesday
🌅 Breakfast
Keto Smoothie
- 1 cup full-fat coconut milk (unsweetened)
- 1 scoop collagen or low-carb protein powder
- 2 tbsp almond butter
- 1 tbsp MCT oil
- Handful of spinach
- Ice and blend
🥗 Lunch
Sardine & Arugula Salad
- 1 can wild-caught sardines in olive oil
- 2 cups arugula
- ½ avocado
- Olive oil, lemon, sea salt
- Handful of pumpkin seeds
- Optional: 5-6 organic raspberries (if tolerated per your protocol)
🍽️ Dinner
Grass-Fed Lamb Chops with Asparagus
- 5 oz grass-fed lamb chops
- Pan-seared in grass-fed butter with rosemary
- 1 cup roasted asparagus with garlic and olive oil
- Side of cauliflower rice sautéed in coconut oil
🥜 Snack (optional)
- Cucumber slices with full-fat cream cheese
Day 4: Thursday
🌅 Breakfast
Egg & Veggie Scramble
- 3 pasture-raised eggs
- Cooked in coconut oil or butter
- ½ cup diced zucchini and bell peppers
- ½ avocado on the side
- Fresh herbs (cilantro, parsley)
🥗 Lunch
Grass-Fed Burger Bowl
- 5 oz grass-fed beef patty
- Over bed of mixed greens
- Sliced avocado, pickles, tomato
- 2 tbsp olive oil mayo or tahini
- Sauerkraut or fermented veggies
🍽️ Dinner
Wild Salmon with Kale Salad
- 6 oz wild-caught salmon
- Baked with herbs and lemon
- Massaged kale salad with olive oil and lemon
- Toasted pine nuts
- Side of roasted zucchini
🥜 Snack (optional)
- 2 oz grass-fed beef jerky (no sugar added)
Day 5: Friday
🌅 Breakfast
Keto Coffee & Chia Pudding
- Keto coffee (as Day 1)
- Chia pudding: 3 tbsp chia seeds in coconut milk (prepare night before), topped with macadamia nuts
🥗 Lunch
Chicken Avocado Soup
- Bone broth base (2 cups)
- 4 oz shredded pasture-raised chicken
- ½ avocado, diced
- Cilantro, lime juice
- Side salad with olive oil
🍽️ Dinner
Pork Chops with Green Beans
- 5 oz pasture-raised pork chop
- Pan-seared in avocado oil
- 1 cup green beans sautéed in butter and garlic
- Side of mixed greens with olive oil
🥜 Snack (optional)
- Fat bombs (coconut oil, almond butter, cocoa powder)
Day 6: Saturday
🌅 Breakfast
Smoked Salmon & Cream Cheese Plate
- 3 oz wild-caught smoked salmon
- 2 tbsp full-fat cream cheese
- Cucumber slices, capers
- ½ avocado
- Fresh dill
🥗 Lunch
Cobb Salad with Chicken
- 4 oz pasture-raised chicken breast
- Mixed greens, bacon, hard-boiled egg
- Avocado, cherry tomatoes
- Blue cheese or feta (if tolerated)
- Olive oil and apple cider vinegar dressing
🍽️ Dinner
Grass-Fed Ribeye with Cauliflower
- 6 oz grass-fed ribeye steak
- Cooked in grass-fed butter
- Roasted cauliflower with parmesan (if tolerated)
- Side of sautéed mushrooms
🥜 Snack (optional)
- Bone broth with added collagen
Day 7: Sunday
🌅 Breakfast
Veggie Omelet with Bacon
- 3-egg omelet with spinach, mushrooms, onions
- Cooked in grass-fed butter
- 3 strips pasture-raised bacon
- ½ avocado on the side
🥗 Lunch
Salmon Salad Stuffed Avocado
- 3 oz leftover wild-caught salmon (or canned salmon in olive oil)
- Mixed with olive oil mayo, celery, onion
- Stuffed into 1 whole avocado
- Side of cucumber and radish salad
- Optional: 4-5 organic blueberries on salad (if tolerated per your protocol)
🍽️ Dinner
Roasted Chicken Thighs with Broccoli
- 6 oz pasture-raised chicken thighs (skin on)
- Roasted with olive oil, lemon, garlic
- 1 cup roasted broccoli with butter
- Side salad with olive oil and herbs
🥜 Snack (optional)
- Handful of Brazil nuts (rich in selenium)
🛒 Weekly Shopping List
Proteins
| Item | Notes |
|---|---|
| Wild-caught salmon (12-16 oz) | Fresh or frozen, skin-on preferred |
| Wild-caught cod (6 oz) | Fresh or frozen |
| Wild-caught sardines (1-2 cans) | In olive oil or water |
| Wild-caught tuna (1 can) | In olive oil or water |
| Grass-fed ground beef (1 lb) | 85/15 or 80/20 fat ratio |
| Grass-fed ribeye or steak (6-8 oz) | Quality matters |
| Grass-fed lamb chops (5-6 oz) | Optional but recommended |
| Pasture-raised chicken thighs (1.5 lbs) | Skin-on, bone-in preferred |
| Pasture-raised pork chops (5-6 oz) | Thick cut |
| Pasture-raised eggs (2 dozen) | Omega-3 enriched |
| Pasture-raised bacon (1 package) | No sugar added, nitrate-free |
| Smoked salmon (3-4 oz) | Wild-caught |
Healthy Fats & Oils
| Item | Notes |
|---|---|
| Grass-fed butter or ghee | Use liberally |
| Extra virgin olive oil | Cold-pressed, organic |
| Avocado oil | For high-heat cooking |
| Coconut oil | Unrefined, organic |
| MCT oil | For coffee and smoothies |
| Avocados (7-10) | Buy at different ripeness levels |
| Full-fat coconut milk | Canned, no additives |
Vegetables (Organic Preferred)
| Item | Notes |
|---|---|
| Mixed salad greens | Spinach, arugula, romaine |
| Kale | For salads and sautéing |
| Broccoli | Fresh, 2-3 heads |
| Cauliflower | 2 heads for mash and rice |
| Brussels sprouts | 1 lb |
| Asparagus | 1 bunch |
| Green beans | 1 lb |
| Zucchini | 2-3 medium |
| Cucumbers | 2-3 |
| Bell peppers | Various colors |
| Mushrooms | Variety pack |
| Cherry tomatoes | 1 pint (use sparingly) |
| Celery | 1 bunch |
| Fresh herbs | Cilantro, parsley, rosemary, thyme, dill |
| Garlic & onions | Fresh bulbs |
| Lemons & limes | 6-8 total |
Nuts, Seeds & Other
| Item | Notes |
|---|---|
| Almonds & almond butter | Raw, unsalted |
| Macadamia nuts | Lowest carb nut |
| Walnuts | Good omega-3 source |
| Brazil nuts | High in selenium |
| Pumpkin seeds | Raw or toasted |
| Pine nuts | For salads |
| Chia seeds | For pudding |
| Olives | Kalamata or green |
| Pickles & sauerkraut | Fermented, no sugar added |
| Bone broth | Organic, or make your own |
| Collagen peptides | Grass-fed |
| Tahini | Sesame seed paste |
| Olive oil mayo | No seed oils |
| Full-fat cream cheese | If dairy tolerated |
| Organic berries (optional) | Small amounts of blueberries, raspberries, or strawberries - ONLY if approved by your nutritionist based on your individual GKI response |
👨🍳 Meal Prep Tips
Sunday Prep Day
- Hard boil eggs: Cook 6-8 eggs for easy snacks and salads
- Wash and chop vegetables: Prep salad greens, cucumbers, peppers
- Make bone broth: If making from scratch, start Sunday morning
- Cook proteins in bulk: Bake chicken thighs or ground beef for easy lunches
- Prep chia pudding: Mix chia seeds with coconut milk for next day
- Make cauliflower rice: Pulse cauliflower in food processor, portion into bags
Daily Tips
- Test your GKI first thing every morning before eating
- Drink plenty of filtered water (½ your body weight in ounces)
- Add sea salt to food for electrolytes
- If hungry between meals, increase healthy fats at meals
- Keep emergency keto snacks on hand (nuts, hard-boiled eggs, avocados)
⚠️ Critical Reminders
- This meal plan is an EXAMPLE only. It is not personalized medical advice and is not appropriate for every patient.
- Individual customization is essential. Your body size, weight, activity level, cancer type, and health condition all require specific adjustments to macronutrients and portions.
- Work with a qualified nutritionist. A practitioner trained in metabolic cancer therapies will create a personalized plan based on your unique situation and monitor your response.
- Portion sizes vary widely. What's shown here may be too much or too little for you. Adjust based on your metabolic response and GKI tracking.
- Food quality is critical. Always choose organic, grass-fed, pasture-raised, and wild-caught when possible.
- Stay hydrated. Drink clean, filtered water throughout the day (approximately ½ your body weight in ounces).
- Monitor consistently. Track your GKI daily and note how different foods affect your numbers.
- Be patient. It takes time for your body to become metabolically flexible. Give it 2-4 weeks to adapt.
- Coordinate with your medical team. Always discuss dietary changes with your oncologist and healthcare providers.
RAYMA HEALTH
5810 Baker Road Suite 100, Minnetonka MN 55345
(612) 324-6338 | info@raymahealth.com
www.raymahealth.com
This information is for educational purposes only and does not replace individualized medical advice.
Always consult qualified healthcare providers before implementing dietary changes.
This meal plan is an example only and must be customized to your individual needs.
