Introductory Keto


Composed by: Kiki Athanas

Nutritional Details

There are an overwhelming number of people moving to a keto diet. However, most keto meal plans are focused on omnivore eating styles, and I wanted to make this one for all my herbivores in the house! This meal plan focuses on plant-based meals that are low carbohydrate, and high fat. As a bonus there is an intermittent fasting component to this meal plan as fat will keep you full longer, making meal prep even more of a breeze!!




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Monday

Health Rating

Breakfast

Lunch

Coat the Zucchini Pasta with Pesto. Top with the unmeat balls, eggs and goat cheese.

Goat cheese, semi-soft

3 oz

Tuesday

Health Rating

Breakfast

Egg, hard boiled

2 large egg

Lunch

Using the lettuce leaf as a taco shell, fill the taco with guac, and top with cheese

Iceberg lettuce

0.25 small head

Cheddar cheese

30 gm

Snack

Slice the cucumber and top with the egg salad

Cucumber

0.50 cucumber(s)

Wednesday

Health Rating

Dinner

Coat the Zucchini Pasta with Pesto. Top with the unmeat balls and parmesan cheese

Parmesan cheese, shredded

90 gm

Thursday

Health Rating

Breakfast

Dinner

Dress the mixed salad with the dressing, and top with poached eggs and tempeh bacon

Tempeh bacon

3 slice

Friday

Health Rating

Saturday

Health Rating

Sunday

Health Rating

Breakfast

Lunch

Parmesan cheese, grated

1 oz

Dinner

Top the greens with the boiled eggs, and use the spirulina as a dressing.

Egg, hard boiled

1 large egg

Snack

Use sliced cucumber as a cracker to top with cheese, and guacamole

Cheddar cheese

90 gm

Cucumber

0.50 cucumber(s)


Meal Expert Image
Kiki Athanas
Holistic Health Advocate at Mindfully Edible

Here's what years of dieting + work in the wellness world has taught me:

 

Healthy eating can be confusing, stressful and challenging - but it can also be really simple.

 

The first step is changing your mindset. 

 

My passion lies in helping you make "Mindfully Edible" choices that have you loving food just as much as yourself!

It's not a "quick fix" or a fail-proof way to drop 10 pounds in 30 days, but after years of working with hundreds of people looking to change the way they look and feel through diet, combined with my own experiences and research on just about every diet out there - I've realized there's only one "real" way to do it: 

Stop giving up your power to food.

It's a shift to seeing food in a more positive light, and I'm excited to share my journey with you here; to inspire the kind, mindful life you deserve - and are already perfectly capable of mastering.

 


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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada