Head-Heart-Gut Nourishment.

Introductory Keto

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 (*note: vegetarian but not vegan!) 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

Cheddar cheese

30 gm

Iceberg lettuce

0.25 small head

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

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

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

Cucumber

0.50 cucumber(s)

Cheddar cheese

90 gm


Kiki Athanas
Kiki Athanas
Food Mindset Mentor

Kiki Athanas is the guiding light behind making wellness easy for you. She has built her Mind Body Beauty signature program around helping people overcome their perfectionism around health. She teaches people how to become the loving nutritionist, trainer, therapist and ultimately "life coach" they need to be for themselves - just as she did for herself. After letting her own perfectionistic ways send her into a state of total burn out, orthorexia, and a loss of who she was and what truly made her happy - she decided to “surrender” to self-compassion and subscribe to a method of eating she now teaches as “truthful eating”. Working with multiple brain integration techniques, positive & energy psychology, and practicing at the intersection of neuroscience and law of attraction, she applied specific mindfulness modalities to break emotional eating habits, find the joy in exercise, and ultimately live life in balance and with a strong sense of freedom. Kiki is on a mission to prove that prioritizing your wellness and achieving your optimal health doesn’t need to feel like an unsustainable pursuit of hard work, and that loving your mind, body, and life is your choice - and 100% possible.


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