Introductory Keto

Head-Heart-Gut Nourishment.

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 Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Bulletproof Coffee
3 min
Bulletproof Coffee

Lunch

Coat the Zucchini Pasta with Pesto. Top with the unmeat balls, eggs and goat cheese.
The ingredients in this recipe were replaced, please, modify its title and instructions
Zucchini Pasta
5 min
Zucchini Pasta
The ingredients in this recipe were replaced, please, modify its title and instructions
Spinach, Basil & Hemp Pesto (Keto)
5 min
Spinach, Basil & Hemp Pesto (Keto)
The ingredients in this recipe were replaced, please, modify its title and instructions
Poached Eggs
10 min
Poached Eggs
The ingredients in this recipe were replaced, please, modify its title and instructions
Tempeh UnMeat Balls
35 min
Tempeh UnMeat Balls

Goat cheese, semi-soft

3 oz

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Egg Wraps stuffed with cheese (keto)
4 min
Egg Wraps stuffed with cheese (keto)
The ingredients in this recipe were replaced, please, modify its title and instructions
Roasted Broccoli (Keto)
25 min
Roasted Broccoli (Keto)

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
Blueberry Smoothie ( Keto )
10 min
Blueberry Smoothie ( Keto )

Tuesday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Bulletproof Coffee
3 min
Bulletproof Coffee (leftovers)

Egg, hard boiled

2 large egg

Lunch

Using the lettuce leaf as a taco shell, fill the taco with guac, and top with cheese
The ingredients in this recipe were replaced, please, modify its title and instructions
Chunky Grilled Vegetable Guacamole ( Keto )
18 min
Chunky Grilled Vegetable Guacamole ( Keto )

Cheddar cheese

30 gm

Iceberg lettuce

0.25 small head

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Miso Kimchi Deviled Eggs ( Keto )
25 min
Miso Kimchi Deviled Eggs ( Keto )
The ingredients in this recipe were replaced, please, modify its title and instructions
Zucchini Carrot Swirly Salad ( Keto )
10 min
Zucchini Carrot Swirly Salad ( Keto )

Snack

Slice the cucumber and top with the egg salad
The ingredients in this recipe were replaced, please, modify its title and instructions
Egg Salad (Keto)
10 min
Egg Salad (Keto)

Cucumber

0.50 cucumber(s)

Wednesday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Bulletproof Coffee
3 min
Bulletproof Coffee (leftovers)
The ingredients in this recipe were replaced, please, modify its title and instructions
Spinach and Vegetable Omelette ( Keto )
15 min
Spinach and Vegetable Omelette ( Keto )

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Steamed Asparagus (Keto)
12 min
Steamed Asparagus (Keto)
The ingredients in this recipe were replaced, please, modify its title and instructions
Simple Cheese Omelette ( Keto )
12 min
Simple Cheese Omelette ( Keto )

Dinner

Coat the Zucchini Pasta with Pesto. Top with the unmeat balls and parmesan cheese
The ingredients in this recipe were replaced, please, modify its title and instructions
Zucchini Pasta
5 min
Zucchini Pasta (leftovers)
The ingredients in this recipe were replaced, please, modify its title and instructions
Tempeh UnMeat Balls
35 min
Tempeh UnMeat Balls (leftovers)
The ingredients in this recipe were replaced, please, modify its title and instructions
Spinach, Basil & Hemp Pesto (Keto)
5 min
Spinach, Basil & Hemp Pesto (Keto)

Parmesan cheese, shredded

90 gm

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
Mighty Green Smoothie ( Keto )
5 min
Mighty Green Smoothie ( Keto )

Thursday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Bulletproof Coffee
3 min
Bulletproof Coffee (leftovers)

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Fennel and Arugula Salad ( Keto )
5 min
Fennel and Arugula Salad ( Keto )
The ingredients in this recipe were replaced, please, modify its title and instructions
Tempeh, Vegetable, and Kelp Noodle Stir-Fry
30 min
Tempeh, Vegetable, and Kelp Noodle Stir-Fry

Dinner

Dress the mixed salad with the dressing, and top with poached eggs and tempeh bacon
The ingredients in this recipe were replaced, please, modify its title and instructions
Mixed Green Salad ( Keto )
15 min
Mixed Green Salad ( Keto )
The ingredients in this recipe were replaced, please, modify its title and instructions
Rosemary Thyme Lemon Infused Dressing
5 min
Rosemary Thyme Lemon Infused Dressing
The ingredients in this recipe were replaced, please, modify its title and instructions
Poached Eggs
10 min
Poached Eggs

Tempeh bacon

3 slice

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
Mighty Green Smoothie ( Keto )
5 min
Mighty Green Smoothie ( Keto )
The ingredients in this recipe were replaced, please, modify its title and instructions
Egg Salad (Keto)
10 min
Egg Salad (Keto)

Friday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Bulletproof Coffee
3 min
Bulletproof Coffee (leftovers)

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Vitamin C Salad with Lemon Ginger Dress.. ( Keto )
15 min
Vitamin C Salad with Lemon Ginger Dress.. ( Keto )
The ingredients in this recipe were replaced, please, modify its title and instructions
Sautéed Super Greens
25 min
Sautéed Super Greens
The ingredients in this recipe were replaced, please, modify its title and instructions
Simple Cheese Omelette with Tempeh Bacon ( Keto )
12 min
Simple Cheese Omelette with Tempeh Bacon ( Keto )

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Tempeh UnMeat Balls
35 min
Tempeh UnMeat Balls (leftovers)
The ingredients in this recipe were replaced, please, modify its title and instructions
Egg Wraps stuffed with cheese (keto)
4 min
Egg Wraps stuffed with cheese (keto)
The ingredients in this recipe were replaced, please, modify its title and instructions
Coconut Cauliflower Rice
10 min
Coconut Cauliflower Rice

Snack

Egg, hard boiled

2 large egg

Saturday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Bulletproof Coffee
3 min
Bulletproof Coffee (leftovers)

Egg, hard boiled

2 large egg

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Tempeh, Vegetable, and Kelp Noodle Stir-Fry
30 min
Tempeh, Vegetable, and Kelp Noodle Stir-Fry
The ingredients in this recipe were replaced, please, modify its title and instructions
Roasted Cauliflower and Broccoli (Keto)
30 min
Roasted Cauliflower and Broccoli (Keto)

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Tempeh Stir-Fry ( Keto )
20 min
Tempeh Stir-Fry ( Keto )
The ingredients in this recipe were replaced, please, modify its title and instructions
Egg Wraps stuffed with cheese (keto)
4 min
Egg Wraps stuffed with cheese (keto)
The ingredients in this recipe were replaced, please, modify its title and instructions
Sautéed Collard Greens (Keto)
15 min
Sautéed Collard Greens (Keto)

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
Blueberry Smoothie ( Keto )
10 min
Blueberry Smoothie ( Keto )

Sunday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Bulletproof Coffee
3 min
Bulletproof Coffee (leftovers)

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Avocado Egg Salad (Keto)
30 min
Avocado Egg Salad (Keto)

Parmesan cheese, grated

1 oz

Dinner

Top the greens with the boiled eggs, and use the spirulina as a dressing.
The ingredients in this recipe were replaced, please, modify its title and instructions
Sautéed Super Greens (Keto)
25 min
Sautéed Super Greens (Keto)
The ingredients in this recipe were replaced, please, modify its title and instructions
Spirulina Pesto
15 min
Spirulina Pesto

Egg, hard boiled

1 large egg

Snack

Use sliced cucumber as a cracker to top with cheese, and guacamole
The ingredients in this recipe were replaced, please, modify its title and instructions
Chunky Grilled Vegetable Guacamole ( Keto )
18 min
Chunky Grilled Vegetable Guacamole ( Keto )

Cucumber

0.50 cucumber(s)

Cheddar cheese

90 gm


Kiki Athanas
Kiki Athanas
Food Freedom Expert

I help women in wellness who are dealing with:

  1. Food Bipolarism,

  2. Diet Swinging, and

  3. The Starve-Binge Cycle

Solve their obsession with eating (or not eating!) so that they can look & actually feel like the healthy woman they dream of being.


https://www.kikiathanas.com/
Contact:



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