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4 Week Ketogenic Diet Plan

THE KETOGENIC DIET PLAN


TABLE OF CONTENTS


The Ketogenic Guide


The Recipes


The Meal Plan


The Grocery Lists



THE KETOGENIC DIET GUIDE


What is the Ketogenic Diet?

  1. Historically, the Ketogenic diet was discovered as early as 20th century and was (yet still is) an effective solution for individuals suffering from epilepsy. In the early times, bodybuilders used to apply it without actually knowing the mechanisms behind it through doing a “fish and water” diet. Additionally it is the diet that humans historically adhered to naturally before processed sugars became so readily available.

  2. To date, the Ketogenic Diet has maintained its status of effectiveness and of course gaining wider attention among people looking to lose weight faster. The Ketogenic diet is a low-carb, high-fat diet that causes weight loss and provides health benefits. It involves significantly reducing carbohydrate intake while increasing protein to the levels necessary to maintain muscle mass with the calorie ratios approximating 70 percent fat, 25 percent protein and 5 low-glycemic carbohydrates.

How Does the Ketogenic Diet Work?

  1. Attaining ketosis is pretty straightforward; however, it can seem difficult and confusing with all of the information out there. The general dietary guidelines of the Ketogenic Diet involve avoidance of high carbohydrate foods such as bread, pasta, potatoes, rice etc. as well as all simple carbohydrates such as sugar, honey and fruit juice.

  2. Protein is included in every meal as this helps to reduce appetite, regulate blood glucose levels and preserve lean muscle mass. Examples of protein foods are fish, chicken, turkey, meat, eggs and cheese. Protein drinks such as whey protein isolate may be utilized.

  3. Adequate fat intake is essential as this enhances fat burning by the body while reducing the synthesis of fatty acids in the body which both promote fat loss. Optimal sources of fats are fatty meats, fish, avocado, olive oil, nuts and seeds.

  4. There are numerous benefits that come with being on Ketogenic Diet: from weight loss and increased energy levels to therapeutic medical applications. Most anyone can safely benefit from eating a low-carb, high-fat diet.

FOODS TO EAT

  1. · Vegetables (excluding starchy vegetables)

  2. · Leafy Greens

  3. · Meat (Beef, Lamb, Poultry, Eggs and Fish)

  4. · High Fat Dairy (Hard Cheeses, High Fat Cream, Butter, etc)

  5. · Nuts & Seeds (Macadamias, Walnuts, Sunflower seeds, etc)

  6. · Oil & Fats (Coconut Oil, Olive Oil, Avocado Oil, Bacon Fat)

  7. · Sweeteners (Stevia, Erythritol, Monk fruit, etc)

FOODS TO AVOID

  1. · Grains (Wheat, Corn, Rice, Cereal, etc)

  2. · Fruits

  3. · Starchy Vegetables (Sweet Potatoes and Squashes)

  4. · Sugars (Honey, Agave, Maple Syrup, etc)

EATING OUT WHILE ON A KETOGENIC DIET


Committing to a ketogenic diet doesn't mean you will never be able to attend social events or dine out again. When you switch to this type of diet you have to make sure that it fits into your lifestyle. Although going out every night of the week is not recommended, going out once in a while will be healthy for you if it’s something you really enjoy.


It’s a matter of making the right choices. Look for dishes that are nice and simple with no potential hidden ingredients. If you can’t find anything on the menu that is ketogenic approved below are some examples of things you can order separately


Most of the restaurants will have all of these foods in the kitchen even if it’s not written exactly like that on the menu. Don’t be shy to ask for something a little different. When it comes to your health it’s always worth it.


Fats

  1. Avocado or Guacamole

  2. Nuts and Seeds (Great on salads)

  3. Olive Oil Coconut Oil

Protein

  1. Grilled Chicken Thighs

  2. Grilled Salmon Fillet

  3. Steak

  4. Hamburger without the bun

Carbohydrates

  1. Salads with low carb dressing

  2. Steamed Vegetables

  3. Baked Vegetables

  4. Grilled Vegetables

What is the Keto Flu?

  1. The Keto flu, which is otherwise known as ‘carb flu’ by many is used to describe the flu-like reactions that often follow the commencement of a ketogenic diet. It happens as a result of the sudden and drastic removal of carbs from your diet.

  2. One of the major reasons you get this flu is as a result of insufficient electrolyte in your diet. These electrolytes include calcium, sodium, potassium, and magnesium. When you made the diet switch, you also cut down on the richest electrolyte sources such as starchy fruits and vegetables which may result in the different symptoms you experience.

  3. The Keto flu usually doesn’t take long; a week or less for an average person. But it can also last as long as two to four weeks in some individual. How long the keto-flu will last often depends on some factors.

  4. If your diet has always been high in processed foods and refined sugar, it’s more likely you have more experience of the symptoms. And this can also depend on the genetic make-up of the individual as some people tend to be more metabolically flexible making it easier for them to shift between diets.

  5. Keto flu symptoms may be very undesirable, yet it’s worth it. Don’t allow it stop you from getting all the health benefits embedded in the ketogenic diet, so do everything you can to make sure you don’t go out of ketosis.

How to Manage Keto Flu Symptoms

  1. STAY HYDRATED

  2. TAKE AN ELECTROLYTE SUPPLEMENT

  3. EAT MORE FATS

  4. ENGAGE IN LIGHT EXERCISE



THE KETOGENIC DIET RECIPES


GREEN PROTEIN SMOOTHIE



INGREDIENTS

1 Cup of Spinach

1/2 Avocado

1 Serving of Vanilla Protein

1/2 Cups of Coconut Milk

1 Tbsp of Chia Seeds

NUTRITIONAL VALUE

Fat: 29 g

Carbs: 10 g

Net Carbs: 5 g

Protein: 27 g

Total Calories: 412 Calories


DIRECTIONS

Start by pouring the coconut milk into the blender to avoid the ingredients sticking at the bottom of the blender. Next, add in the avocado, spinach, chia seeds and the protein powder. Turn the blender on, starting at a low speed and increase as needed. Add extra water if you desire your smoothie more on the liquid side. Once it looks even, pour into a cup and enjoy immediately to conserve as many nutrients as possible.



BLUEBERRY HEMP SEED PORRIDGE


INGREDIENTS NUTRITIONAL VALUE

1 Cup of Almond Milk Fat: 46 g

1/2 Cup of Hemp Seeds Carbs: 25 g

1/2 Cup of Blueberries Net Carbs: 10 g

1 Tbsp of Ground Flax Seeds Protein: 33 g

1 Tbsp of Chia Seeds Total Calories: 651 Calories

1 tsp of Vanilla Extract


DIRECTIONS

Combine all of the ingredients except for the blueberries in a small pot, stir together and bring to a boil. Once it’s boiling bring down the heat to a low-medium. Allow the porridge to simmer for 3-5 minutes. Once the mixture has thickened up remove it from the heat. Transfer the hemp seed porridge into a bowl and add the blueberries on top.



APPLE CINNAMON CEREAL


INGREDIENTS

Half an Apple

1/4 Cups of Coconut Chips

2 Tbsp of Walnuts

2 Tbsp of Almonds

1/2 Cups Almond Milk

1/2 tsp of Cinnamon


Nutrition


Fat: 28 g

Carbs: 19 g

Net Carbs: 10 g

Protein: 8 g

Total Calories: 350 Calories


DIRECTIONS

Start by washing an apple and then chop half of it into small pieces. Next combine the apple pieces and all the remaining ingredients into a small bowl. Feel free to add any other nuts and seeds that you enjoy to add texture to this grain free cereal.


KETO BREAKFAST BOWL


INGREDIENTS NUTRITIONAL VALUE

2 Eggs Fat: 35 g

50 g Smoked Salmon Carbs: 20 g

1/2 Avocado Net Carbs: 4 g

2 Cups of Sautéed Kale Protein: 29 g

1 tsp Olive Oil Total Calories: 489 Calories

1 tsp Coconut Oil


DIRECTIONS

Start by chopped and washing 2 cups of kale. Once that is done heat up a pan on medium heat with a little bit of olive oil and add the kale for about 5 minutes. While the kale is sautéing prepare the eggs the way you like them (scrambled, sunny side up, fried, etc..). Lastly slice up half an avocado and measure out 50 grams of smoked salmon. Once everything is ready combine in a wide bowl and enjoy.


MINI OMELETTES


INGREDIENTS NUTRITIONAL VALUE

3 Eggs Fat: 29 g

1/2 Cup of Spinach Carbs: 5 g

1 Tbsp of Fresh Basil Net Carbs: 4 g

1 Small Tomato Protein: 20 g

1 Tbsp Coconut Oil Total Calories: 360 Calories


DIRECTIONS

Pre-heat the oven at 350F/175C. Coat a muffin tray with coconut oil to avoid sticking. Whisk together the 3 eggs.

Chop up the spinach, basil and tomatoes. Poor the egg mixture into muffin cups approximately ½ full. Then add a spoon of the vegetable mixture in each cup leaving about 1 cm empty at the top. Bake in the oven for 16-18 minutes.


BREAKFAST SAUSAGE


INGREDIENTS NUTRITIONAL VALUE

(Makes 4 servings) (per serving)

1 lb. of Ground Pork Fat: 28g

1 Tbsp of Italian Seasoning Carbs: 0 g

1/2 Tbsp of Garlic Powder Net Carbs: 0 g

1/2 Tbsp of Onion Powder Protein: 19 g

1/2 tsp of Salt Total Calories: 326 Calories

1/4 tsp of Pepper

DIRECTIONS

In a large bowl combine the ground pork with all of the seasonings. Mix the seasoning into the meat as well as possible and then form 8 patties. Heat a pan on medium heat and add the coconut oil. Once the coconut oil is

melted add all of the patties or if you can only fit 4 save half of the oil for the second batch. Fry the patties for about 3-5 minutes on each side or until cooked through and browed on the outside. Once they are done serve immediately warm or store them in a glass container in the fridge for later



BULLETPROOF COFFEE


INGREDIENTS

1 Cup of Coffee

1 Tbsp of Grass Fed Butter or Ghee

1 Tbsp of Coconut Oil

Dash of Cinnamon


NUTRITIONAL VALUE

Fat: 26 g

Carbs: 0 g

Net Carbs: 0 g

Protein: 0 g

Total Calories: 222 Calories

DIRECTIONS

Brew your coffee as you would normally. Once your coffee is ready add it into a blender with the butter, coconut oil and the cinnamon. Blend for 5 seconds and that’s it. Serve immediately for a warm beverage or add ice cubes to make an ice coffee.



CHICKEN COBB SALAD


INGREDIENTS NUTRITIONAL VALUE

2 Cups of Spinach Fat: 39 g 4oz of Chicken Carbs: 10 g

1 Hard Boiled Egg Net Carbs: 5 g

1/2 Cup of Chopped Cucumber Protein: 39 g

2 Slices of Bacon Total Calories: 524 Calories 1/2 Avocado

1 Tbsp Olive Oil

Pinch of Salt and Pepper

DIRECTIONS

Start by washing the spinach and placing it at the base of a salad bowl. Next place all of the remaining ingredients one by one in a straight line. Lastly drizzle the olive oil on top and add salt and pepper if desired.


TUNA SALAD & CUCUMBER


INGREDIENTS NUTRITIONAL VALUE

1 Can of Tuna Fat: 12 g

1/2 Avocado Carbs: 15 g

2 Stalks of Celery Net Carbs: 5 g

1/4 Cup Red Onions Protein: 33 g

Salt and Pepper to taste Total Calories: 279 Calories

Half of a Cucumber


DIRECTIONS

Drain the can of tuna and pour it into a mixing bowl. Scoop out half of an avocado and mix it in with the tuna. Finely chop the celery and red onion and add to the bowl. Season with salt and pepper. Slice half of a cucumber and use the cucumber slices to scoop the tuna salad.



TACO SALAD


INGREDIENTS

(2 Servings)

4 Cups of Romaine Lettuce

250 g of Ground Beef

1 Avocado

1/2 Cup of Salsa

1/2 Cup of Shredded Mexican Cheese

2 Tbsp of Sour Cream

Seasonings —>

1 Tbsp Paprika

1 tsp Garlic Powder

1 tsp Onion Powder

1/2 tsp Cayenne Powder



(per serving)

Fat: 33 g

Carbs: 14 g

Net Carbs: 5 g

Protein: 33 g

Total Calories: 480 Calories


DIRECTIONS

Heat a pan on medium heat and add the coconut oil. Once the coconut oil has melted add the ground beef. While the meat is cooking prepare the salad by washing and chopping the romaine lettuce. Once the meat is cooked through add in the seasoning and mix well. Assemble the salad by placing the lettuce at the bottom followed by the beef, avocado, salsa, sour cream and the cheese.


THAI CHICKEN SALAD



INGREDIENTS

(2 Servings)

8 oz of Chicken Breast

4 Cups of Spinach

1 Avocado

1 Tomato

1/2 Cup of Red Onion

1/2 Cup of Bean Sprouts

2 Tbsp of Sliced Almonds

2 Tbsp of Sesame Seeds

2 Tbsp of Sesame Oil

1 tsp of Coconut Oil

NUTRITIONAL VALUE

(per serving)

Fat: 34 g

Carbs: 20 g

Net Carbs: 5 g

Protein: 33 g

Total Calories: 499 Calories

DIRECTIONS

Pre-heat the oven at 175C/350F then bake the chicken breast for about 30 minutes. Meanwhile prepare the vegetables by chopping the avocado, tomato and red onions. Place all of the salad ingredients into a bowl and toss the salad a few times to make sure the sesame oil coats everything. Once the chicken is done shred it with a fork and add it to the salad.


BROCCOLI SALAD



INGREDIENTS

2 Cups of Broccoli

2 Slices of Bacon

1/4 Cup of Chopped Red Onion

1 Tbsp of Sliced Almonds

2 Tbsp of Avocado Oil Mayonnaise

Salt & Pepper to taste

NUTRITIONAL VALUE

Fat: 34 g

Carbs: 16 g

Net Carbs: 10 g

Protein: 12 g

Total Calories: 392 Calories

DIRECTIONS

In a large bowl combine the broccoli floret, red onions, sliced almonds and the mayo. Mix everything well and then sprinkle the bacon on top along with the salt and pepper.



BAKED SALMON & ASPARAGUS



INGREDIENTS NUTRITIONAL VALUE

4 oz of Salmon Fillet Fat: 15 g

10 Stalks of Asparagus Carbs: 8 g

1 Tbsp of Olive Oil Net Carbs: 4 g

Salt & Pepper to taste Protein: 25 g

Total Calories: 249 Calories

DIRECTIONS

Start by pre-heating the oven at 350F/175C. Cut off the ends of the asparagus and wash it. Coat the salmon and the asparagus with olive oil, salt and pepper. Line a baking tray with parchment paper, add the salmon and asparagus to the baking tray and bake for 20 minutes.


BEEF FAJITA BOWL



INGREDIENTS

(2 Servings)

8 oz of Beef Sirloin Strips

1 Red Bell Pepper

1/2 Cup of Guacamole

2 Cups of Cauliflower Rice

1/2 Cup of Chopped Onions

1 Cloves of Garlic

1 Tbsp of Coconut Oil

1 Tbsp of Olive Oil

Fajita Seasoning —>

1 Tbsp Paprika, 1 tsp Garlic Powder, 1 tsp

Onion Powder & 1/2 tsp Cayenne Powder

Nutrition

(per serving)

Fat: 37g

Carbs: 19g

Net Carbs: 9 g

Protein: 34g

Total Calories: 513 Calories


DIRECTIONS

Place a pan on medium heat and add the coconut oil. Once the oil has melted add the onions and garlic and sauté for 1 minute. Add the beef strips and cook for 3-5 minutes. While the beef is cooking cut the red pepper into

strips. Once the beef is ready add the peppers and cook for an extra 5 minutes. During those last 5 minutes heat the grated cauliflower in a different pan with olive oil, salt and pepper. Combine in a bowl the beef mixture, cauliflower rice and guacamole.


TZATZIKI LAMB BURGERS



INGREDIENTS NUTRITIONAL VALUE

(2 servings) (per serving)

1 lbs of Ground Lamb Fat: 40 g

1 tsp of Ground Paprika Carbs: 23 g

1 tsp of Sea Salt Net Carbs: 5 g

1/2 tsp of Ground Pepper Protein: 36 g

1 Tbsp of Coconut Oil Total Calories: 542 Calories

2 Cups of Spring Mix Greens

Tzatziki Sauce —>

1 Cup of Organic Greek Yogurt

1/2 English Cucumber

1 Tbsp of Fresh Dill

1 Clove of Garlic

Pinch of Sea Salt & Ground Pepper


DIRECTIONS

In a large bowl combine the ground lamb, paprika, sea salt and pepper and form 4 patties. Heat a pan on medium heat and add the coconut oil. Once the coconut oil has melted place the burger patties in the pan and

cook for about 5 minutes per side. Meanwhile peel and shred the cucumber and then combine it with all of the other ingredients to make the Tzatziki sauce. Once the burger patties are done add the tzatziki on top along with any other ingredients you may want. Serve with a side of green salad.


CHICKEN CURRY



INGREDIENTS NUTRITIONAL VALUE

(Makes 2 Servings) (1 Serving)

8 oz of Chicken Fat: 50g

2 Cup of Broccoli Carbs: 35g

1 Carrot Sliced Net Carbs: 12 g

1/2 Cup of Onions Protein: 35g

1 Can of Coconut Milk Total Calories: 720 Calories

2 Cups of Cauliflower Rice

1 Tbsp of Ground Turmeric

1 Tbsp of Ground Cumin

1 Tbsp of Ground Ginger


DIRECTIONS

Place a pan on medium heat and melt 1 teaspoon of coconut oil. Add the chicken and cook until it is well done.

Take the chicken out of the pan and place it aside for now. Add another teaspoon of the coconut oil and all the vegetables and spices to the pan. Let the vegetables sauté for 5 minutes then add the coconut milk, let it cook for another 5 minutes. Lastly add the chicken back in and mix well. Serve on top of cauliflower rice.


AVOCADO PESTO PASTA



INGREDIENTS

(2 Servings)

2 Zucchinis

8 oz of Chicken

1 Tbsp Coconut Oil

Avocado Cream Sauce —>

1 Avocado

2 Tbsp Extra Virgin Olive Oil

1/2 Cup of Water

1/2 Cup of Fresh Basil

Salt and Pepper to taste

Optional: 1 Clove of Garlic


NUTRITIONAL VALUE

(per serving)

Fat: 40 g

Carbs: 16 g

Net Carbs: 3 g

Protein: 36 g

Total Calories: 440 Calories


DIRECTIONS

Heat the coconut oil in a pan on medium heat. Once the oil is melted add in the chicken and cook through. While the chicken is cooking spiralize the zucchinis and then combine all the Avocado Cream Sauce ingredients in a blender and blend away. Once the chicken is done combine everything in a bowl and mix well so that the Avocado Cream Sauce covers all of the zucchini noodles.



ZUCCHINI BOATS



INGREDIENTS NUTRITION

(2 Servings) (per serving)

2 Large Zucchinis Fat: 17 g

8 oz of Shredded Chicken Carbs: 21 g

1 Cup of Tomato Sauce Net Carbs: 11 g

1/2 Cup of Chopped Onions Protein: 31 g

2 Cloves of Garlic Total Calories: 352 Calories

1/2 Cup of Mexican Blend Cheese

1 Tbsp of Olive Oil

1 tsp of Chilli Powder

Pinch of Salt & Pepper


DIRECTIONS

Pre-heat the oven to 400F/200C degrees. Scoop the middle part of the zucchini out to create space for the filling.

Bake the empty zucchini boats for 20 minutes. Start preparing the filling by placing a pot on medium heat and adding the olive oil. Once the oil is hot add in the onions and garlic and sauté for 3 minutes. Next, add in the

tomato sauce and the shredded chicken. Remove the zucchinis from the oven once they are done and stuff them with the filling. Sprinkle the cheese on top and bake for another 5 minutes or until the cheese has melted.



COCONUT CRUSTED COD



INGREDIENTS NUTRITION

(2 servings) (per serving)

8oz of Cod Fat: 20 g

2 Tbsp of Shredded Coconut Carbs: 4 g

2 Tbsp of Almond Flour Net Carbs: 2 g

4 Cups of Broccoli Floret Protein: 22 g

1 Tbsp of Olive Oil Total Calories: 273 Calories

1 tsp of Sea Salt


DIRECTIONS

Preheat the oven to 400F/200C degrees. Line a baking sheet with parchment paper. In a small bowl mix the shredded coconut, almond flour and the sea salt. Coat the cod fillets with the olive oil and then toss them in the

coconut and almond flour. Try to cover the fillets the best you can then lay it out on the baking sheet. Once all the fillets are all covered, bake them in the oven for 10-12 minutes or until the crust is golden brown. While the cod is baking prepare the broccoli chopping it into florets and steam them.



EGG ROLL IN A BOWL



INGREDIENTS NUTRITIONAL VALUE (2 Servings) (per serving)

400 g Ground Beef Fat: 27 g

4 Cups of Thinly Sliced Green Cabbage Carbs: 22 g

1 Shredded Carrot Net Carbs: 9 g

1/2 Cups of Chopped Onion Protein: 25 g

1 Cloves of Garlic Total Calories: 429 Calories

2 Tbsp of Coconut Aminos

1/4 Cup of Green Onions

2 Tbsp of Sesame Oil

Salt & Pepper to Taste


DIRECTIONS

Heat the sesame oil in a pan on medium heat. Once the sesame oil has heated up add in the ground beef, salt and pepper and cook through. Next, add in the chopped onions, shredded carrots and the garlic Once the onions have browned add in the thinly sliced green cabbage and mix everything well. Cook for another 8 minutes or until the cabbage starts to soften. Once it’s done cooking garnish with the green onions.



MEXICAN CAULIFLOWER RICE



INGREDIENTS NUTRITIONAL VALUE

(2 servings) (per serving)

2 Cups of Cauliflower Rice Fat: 38 g

250 g of Ground Beef Carbs: 19 g

1/2 Cup of Chopped Onions Net Carbs: 6 g

1/2 Can of Diced Tomatoes Protein: 34 g

1 Avocado Total Calories: 498 Calories

1/2 Cup of Shredded Mexican Cheese


DIRECTIONS

Heat the coconut oil in a pan on medium heat. Once the oil has melted add the ground beef. Just before the ground beef is done add in the onions and cook for 3 more minutes. Next, add the diced tomatoes and the

cauliflower rice and combine everything well. Cook for 5 more minutes to allow the cauliflower rice to soften.

During the last 2 minutes add in the shredded cheese. Serve with fresh avocado on top.



AVOCADO DEVILED EGGS



INGREDIENTS

(4 Servings)

4 Egg

1/2 Avocado

1/4 Cup of Paleo Mayonnaise

1 Tbsp of Lime Juice

1/2 tsp of Salt

Pinch of Pepper


NUTRITIONAL VALUE

(per serving)

Fat: 17 g

Carbs: 3 g

Net Carbs: 3 g

Protein: 7 g

Total Calories: 195 Calories


DIRECTIONS

Fill a small pot with water up to three quarters. Bring the water to a boil. Gently add the eggs in the water and boil for 10 minutes. Once the eggs are done remove them from the pot and add them to a bowl of cold water.

Once they have cooled down peel the shell off. Cut the eggs in half and separate the yolk from the whites.

Combine all of the yolks in a food processor along with the avocado, mayonnaise, lime juice, salt and pepper. Process until smooth. Fill the egg white halves with the creamy mixture. Store the deviled eggs in an air tight container in the fridge to avoid browning.




SEED CRACKERS & GUACAMOLE



INGREDIENTS NUTRITIONAL VALUE

(Makes 4 Servings) (per serving)

1/4 Cup of Chia Seeds Fat: 24 g

1/4 Cups of Sesame Seeds Carbs: 14 g

1/4 Cups of Sunflower Seeds Net Carbs: 3 g

1/2 Tbsp of Herb Mix Seasoning Protein: 8 g

1/2 tsp Salt Total Calories: 280 Calories

1 Cup of Water

Guacamole —>

1/2 Mashed Avocado

Juice of half a lime

Pinch of Sea Salt

Pinch Fresh ground pepper

DIRECTIONS

Pre-heat the oven to 175C. Mix all the seeds together with water and seasonings. Let the mixture sit for 5 minutes. Line a baking sheet with parchment paper and spread the seed mixture evenly until flat. Bake for 30

minutes then remove from the oven, cut them into squares, flip them and bake for another 15 minutes. While the crackers are baking combine all the guacamole ingredients in a bowl and mash until you have a smooth consistency.


TURKEY & CHEESE ROLL UPS QUICK SNACK



INGREDIENTS NUTRITIONAL VALUE

50 g of Sliced Turkey Fat: 10 g

25 g of Mozzarella Carbs: 1 g

Net Carbs: 1 g

Protein: 15 g

Total Calories: 160 Calories

DIRECTIONS

Roll the slices of turkey and cheese together and form 2 Roll Ups. Secure them with a toothpick.


CELERY & ALMOND BUTTER QUICK SNACK



INGREDIENTS NUTRITIONAL VALUE

2 Stalks of Celery Fat: 18 g

2 Tbsp of Almond Butter Carbs: 10 g

Net Carbs: 4 g

Protein: 8 g

Total Calories: 230 Calories


SALTED MACADAMIA NUTS


INGREDIENTS

1/4 Cup of Macadamia Nuts


NUTRITIONAL VALUE

Fat: 22 g

Carbs: 2 g

Net Carbs: 1 g

Protein: 3 g

Total Calories: 224 Calories



COCONUT CHIA PUDDING

INGREDIENTS NUTRITIONAL VALUE (4 Servings) (per serving)

1 Can of Coconut Milk Fat: 25 g

1/4 Cup of Chia Seeds Carbs: 11 g

1/4 Cup of Berries Net Carbs: 3 g

1 tsp of Vanilla Extract Protein: 5 g

Stevia to taste Total Calories: 286 Calories


DIRECTIONS

Combine all of the ingredients in a bowl except the berries. Stir well and then transfer the mixture to a sealed container. Let the chia seed pudding sit in the refrigerator for 3 hours or overnight. Once it is ready you can separate it into 4 servings and add a handful of berries on top.



ALMOND BUTTER FAT BOMBS



INGREDIENTS NUTRITIONAL VALUE

(Makes 6) (per 2 fat bombs)

1/4 Cup of Coconut Oil Fat: 31 g

1/4 Cup of Almond Butter Carbs: 8 g

1/4 Cup of Raw Cacao Powder Net Carbs: 4 g

Protein: 7 g

Total Calories: 300 Calories

DIRECTIONS

Start by melting the coconut oil and then add the almond butter and the cacao powder to the melted coconut oil.

Mix until it forms a smooth mixture. Add 2 Tbsp of the mixture in paper muffin cups or even better use silicon ones. Freeze the fudge for an hour and then they are ready. Keep them stored in the freezer.



CHOCOLATE PUDDING



INGREDIENTS NUTRITIONAL VALUE

(4 Servings) (per serving)

1 Can of Coconut Milk Fat: 27 g

1/4 Cup of Chia Seeds Carbs: 11 g

1/4 Cup of Raw Cacao Powder Net Carbs: 5 g Stevia to Taste Protein: 5 g

Total Calories: 300 Calories

DIRECTIONS

Combine the coconut milk and the chia seeds in a bowl. Stir well and then transfer the mixture to a sealed container. Let the chia seed pudding sit in the refrigerator for 3 hours or overnight. Once it is ready stir in the raw cacao powder and sweetener if needed.



MEAL PLAN

This plan is not easy, however, if you follow this plan for 1 month as is, you WILL lose weight. Once you've completed this plan continuing on your keto journey with MANY more options available will seem easy. You've Got This!



Week 1


Breakfast


Monday-Green Protein Smoothie


Tuesday-Keto Breakfast Bowl


Wednesday-Green Protein Smoothie


Thursday-Keto Breakfast Bowl


Friday-Green Protein Smoothie


Saturday-Keto Breakfast Bowl


Sunday-Mini Omelettes

Lunch


Monday-Chicken Cobb Salad


Tuesday-Coconut Crusted Cod (leftovers from night before)


Egg Roll in a Bowl (leftovers)


Mexican Cauliflower Rice (leftovers)


Broccoli Salad


Avocado Pesto Pasta (leftovers)


Lamb Burgers (leftovers)

Dinner


Coconut Crusted Cod


Egg Roll in a Bowl


Mexican Cauliflower Rice


Salmon Dinner


Avocado Pesto Pasta


Lamb Burgers


Thai Chicken Salad

Snack


Seed Crackers & Guacamole


Almond Butter Fat Bomb


Seed Crackers & Guacamole


Almond Butter Fat Bomb


Seed Crackers & Guacamole


Almond Butter Fat Bomb


Seed Crackers & Guacamole



Week 2


Breakfast


Blueberry Hemp Seed Porridge


Breakfast Sausages + 2 Eggs


Blueberry Hemp Seed Porridge


Breakfast Sausages + 2 Eggs


Blueberry Hemp Seed Porridge


Breakfast Sausages + 2 Eggs


Mini Omelettes

Lunch


Thai Chicken Salad (leftovers)


Taco Salad (leftovers)


Chicken Curry (leftovers)


Mexican Cauliflower Rice (leftovers)


Tuna Salad


Beef Fajita Bowl (leftovers)


Zucchini Boats (leftovers)

Dinner


Taco Salad


Chicken Curry


Mexican Cauliflower Rice


Salmon Dinner


Beef Fajita Bowl


Zucchini Boats


Chicken Cobb Salad

(double batch)

Snack


Chocolate Pudding


Turkey & Cheese Rolls


Chocolate Pudding


Turkey & Cheese Rolls


Chocolate Pudding


Turkey & Cheese Rolls


Chocolate Pudding



Week 3



Breakfast


Bullet Proof Coffee


Apple Cinnamon Cereal


Bullet Proof Coffee


Apple Cinnamon Cereal


Bullet Proof Coffee


Apple Cinnamon Cereal


Mini Omelettes

Lunch


Chicken Cobb Salad


Coconut Crusted Cod

(leftovers)


Egg Roll in a Bowl

(leftovers)


Mexican Cauliflower Rice (leftovers)


Broccoli Salad


Avocado Pesto Pasta

(leftovers)


Lamb Burgers

(leftovers)

Dinner


Coconut Crusted Cod


Egg Roll in a Bowl


Mexican Cauliflower Rice


Salmon Dinner


Avocado Pesto Pasta


Lamb Burgers


Thai Chicken Salad

Snack


Avocado Deviled Eggs


Celery & Almond Butter


Avocado Deviled Eggs


Celery & Almond Butter


Avocado Deviled Eggs


Celery & Almond Butter


Avocado Deviled Eggs




Week 4




Breakfast


Green Protein

Smoothie


Paleo

Breakfast Bowl


Green Protein

Smoothie


Paleo

Breakfast Bowl


Green Protein

Smoothie


Paleo

Breakfast Bowl


Mini Omelettes


Paleo

Breakfast Bowl


Mini Omelettes

Lunch


Thai

Chicken Salad

(left overs)


Taco Salad

(leftovers)


Chicken Curry

(leftovers)


Mexican Cauliflower Rice

(leftovers)


Tuna Salad


Beef Fajita Bowl

(leftovers)


Zucchini Boats

(leftovers)


Tuna Salad


Taco Salad

Dinner


Taco Salad


Chicken Curry


Mexican Cauliflower Rice


Salmon Dinner


Beef Fajita Bowl


Zucchini Boats


Chicken Cobb Salad


Chicken Curry


Beef Fajita Bowl

Snack


Coconut Chia Pudding


Salted

Macadamias


Coconut Chia Pudding


Salted

Macadamias


Coconut Chia Pudding


Salted

Macadamias


Coconut Chia Pudding


Salted

Macadamias


Coconut Chia Pudding