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raecrossman · 7 years

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15 Reasons Why You Should Consider Organifi Green Juice in Your 2018 Diet

Are you aware how beneficial healthy juicing is for your body? No, I am not referring to the generic juices you find in the local supermarket or food stores. I am referring to a good healthy drink made up of actual fruits, vegetables, supplements, and shakes. If you adopted the habit of healthy juicing, particularly green juicing at least twice a week if not more, your body will more than thank you for it.

Studies show that green juicing helps you to lose weight, improve your cholesterol levels, detoxify your body, provide nutrients and proteins easily absorbed by the body and boosts your energy. Besides your body’s physical needs, your mental, emotional and psychological needs are also taken care of, by improving your mood, self-esteem and reduced levels of stress and anxiety. Unfortunately, most of us have extremely busy schedules. This means that there is rarely enough time to blend juice, or even go grocery shopping to get the ingredients for the perfect green juice mix. If this describes you, Organifi Green Juice can be a great alternative for you.

What is Organifi Green Juice?

Organifi Green Juice is a superfood powder drink made of an impressive list of healthy ingredients, some of which have been in use for a long time in Ayurveda Indian medicine practices. The ingredients will be discussed at length later in this write-up. Each serving of this green juice will give you approximately 9-10 grams of superfoods. This is quite a decent amount, considering that they are organic ingredients. It is quite simple to make, so if you like juicing but hate the process, you will be pleased by this option. It will mostly come in handy during those crazy mornings when you’re running late.

Superfood powders usually consist of a bulk powdered version of vegetable/fruit or mineral supplements in a raw, natural state, with great health benefits. The powdered version makes them easy to mix or add in water, smoothies, juice or any other beverage of your choice for consumption. They include a variety of nutrients such as vitamins, antioxidants, polyphenols, among others which can help suppress cellular damage and stress to your body.

Reasons why you should consider Organifi Green Juice

Have your greens on the go

It is not always easy or convenient to eat fresh or organic greens on a regular basis, even though it is very important for your health. Investing in a green juice such as Organifi solves this problem by providing a viable alternative. You can simply scoop some and mix it with water, fresh fruit salad, smoothie, yoghurt, milkshake or any other drink of your choice and carry on with your day activities. Whether you are constantly on the go, traveling, going to school or any other busy activity, you will be assured that your nutrient needs will be met. For instance, chlorella one of the main ingredients, is a green algae which is very high in protein and healthy polyunsaturated fats.

You can have your juice in a variety of ways

Organifi Green Juice has a palatable taste, thanks to the mint and lemon flavors in the mix, unlike other green juices that sometimes have a flat and grainy taste. However, if you do not wish to have it plain, you also have the option of mixing it with other things such as a fruit salad or smoothie, to fit your preference. The ingredients that enhance the taste are beets and the monk fruit.

Beets – these plants are high in folate and manganese. Beet juice tastes great when mixed with other juices, and is a great nutritious ingredient.

Monk fruit – this is a minor ingredient for the Organifi Green Juice, which is used to add a sweet taste to the juice.

Antioxidants

Many of the ingredients in this particular green juice mix such as turmeric, sprulina, wheatgrass and green tea extract are nutrient rich in antioxidants. The green pigment and the chlorophyll properties give them their antioxidant powers, which neutralize loose cells that get in the way of normal cells functioning and growth, leading to cancer or heart disease. Wheatgrass, for instance, is known as the “life-blood” of plant life. It was actually worshipped by ancient Egyptians because of its positive health benefits.

Turmeric – if you do a random research on turmeric, you will find out that it is perhaps the healthiest thing on earth. Well, maybe that is slightly exaggerated, but it is incredibly beneficial to your body. This spice contains powerful antioxidants.

Mental clarity, brain power and metabolism booster

When you take Organifi Green Juice in the morning, you will have your day up to a great start! Since the mix contains ingredients such as spirulina and wheatgrass which are vegetable proteins, your body will be able to metabolize and provide your brain the energy it requires to function efficiently. This helps with mental clarity and maintaining a healthy body.

Spirulina is particularly a very good source of plant protein. The herb is also high in iron and calcium. It was first discovered in Central America, where the locals used it daily for energy and strength.

Reduces appetite

Eating healthy, balanced meals enables your body to absorb carbs lightly and convert them as energy instead of storing them as fat. This keeps your body from going into low-blood sugar mode. Organifi Green Juice has an ideal mix of low-fat protein and a good grip of carbs which have immune-boosting properties. This keeps your food cravings at a minimum and you will only eat sufficient portions that your body needs.

Detoxifying your body and cleaning blood

The chlorophyll in most of the herbs in this green juice superfood powder assists in alkanizing and cleaning the blood. Having “clean blood” means that you have plenty of red blood cells to carry oxygen which is essential for brain and cell functioning. It helps to flush out toxins. Another ingredient, coconut water, is a natural refreshment that is high in potassium and assists in the transport of all the above ingredients throughout the blood stream.

Energy booster

Organifi Green Juice is a great alternative to those quick-fix energy drinks such as Monster and Redbull, or even coffee! This product gives you the same energy boost without all the sugars, caffeine and other unhealthy stimulants. This means without sugar, you will not have a caffeine crash.

The ingredient that works in this case is the Mint – most people know this herb for it fragrance properties which are added to popular dishes and drinks. However, it is also beneficial in relieving indigestion, cramps, whitening teeth and as a sleep aid (insomnia, anyone?).

Your body remains in a healthy alkaline pH state

This superfood powder product is completely alkaline and is great at improving the pH. If your body is too acidic, it makes it easier for inflammatory diseases to kick in such as arthritis, heart disease, cancer or respiratory diseases. The effective ingredient in this case is Lemon. Probably you do not know this, but this citrus fruit has incredible appetite-fighting effects, and is known to cool and alkanize the body. This is necessary for stabilizing your blood sugar to remain within normal ranges.

Rejuvenates your skin

Once you get into the habit of consuming this product on a daily basis, you will notice you skin becoming healthier, glowing and looking younger. This includes your hair and nails as well.

Boosts immunity

The ingredients in this product are quite powerful loaded with vitamins and minerals that help boost your body’s immunity. This means that your body will be strong enough to ward off opportunistic infections such as colds and flu.

Improves overall health

Coconut water in this green juice contains electrolytes which provide your body with healthy nutrients. Your immune system will thank you for the continued dose of this product that contains a mix of many vitamins and minerals.

The main herb that assists in enhancing overall health is the Moringa – this is an organic herb from the Horseradish tree which contains all the essential amino acids required by the body. Amino acids are the building blocks of proteins which you need to grow, repair and maintain healthy cells in your body. This is one of the herbs that have been long in use in ancient Ayurveda medicine in India. Other ingredients include:

Matcha green tea – this is common refreshment in Japanese monasteries. Matcha is high in an antioxidant known as EGCG which reduces stress, regulates hormones within normal ranges and reduces appetite. It can also help speed up the metabolism without making you feel like you have drunk a couple of espresso shots.

Ashwagandha – another organic herb that was dominant in ancient Ayurveda medicine. Ashwagandha is an adaptogen which is made up of a combination of amino acids, vitamins and herbs, which help balance your response to stress or a changing environment. Adaptogens assist the body to cope with strains such as toxins both in the external and internal environment.

Reduction of stress and anxiety

Organifi Green Juice balances hormones to remain within the normal range and helps you to reduce levels of stress and anxiety. It will also enable you have better sleep, be more alert and feel more motivated in your daily activities. It also balances your hormones and it will make you feel calm.

Diversity of nutrients

Organifi Green Juice contains many different whole food extracts from different parts of the world, so your body is able to obtain a well-balanced mix of nutrients with a diverse structure.

Saves time and effort

This superfood powder is very simple to make, as it only requires you to mix a certain amount in water, smoothies, fruit salad or any other drink and that’s it! It saves you time, especially from the normal juicing process which can be quite cumbersome. It also saves you time from costly trips to the grocery store to stock on individual ingredients. It is best suited for those mornings when you are running late, when travelling or when you simply do not have time to juice. With this mix, you just have to scoop, stir and go. Best part, there is no clean-up afterwards!

Affordable

Part of the reason this product is appealing is because it is affordable, as it does not require the use of either a juicer or blender, which do not come cheap. All you need is a glass and spoon and voila! You are sorted with your green juice. In comparison, this product costs less than superfood capsules.

Check Recent Organifi Offers & Prices

So what is unique about Organifi Green Juice?

What stands out about this superfood powder is that it uses some rare ingredients in a typical green juice drink. Particularly, the Ashwagandha, Moringa, Matcha Green Tea and Tumeric which are mainly obtained in specific geographic locations. These ingredients are also considered to be quite “strong”, as they have been in use since the ancient times in Indian medicine. Due to their adaptive properties, you can choose any random ailment and you’d realize they would deal with that ailment.

Pros

It is 100% certified by USDA as organic, vegan, non-GMO, soy free and gluten free. It does not make use of artificial compounds.

It contains rare ingredients such as Moringa and Ashwagandha.

It tastes great for a green juice drink.

It is a versatile drink, that is, can be consumed on its own or you can mix it with any other drink of your choice.

It serves a variety of nutrient needs, and helps in proper functioning of the hormones.

It makes your body adapt better to the changes happening within your surroundings.

Cons

It does not contain probiotics or enzymes.

It can be a little bit pricey, especially if you purchase only one jar. Also, you can only order it online.

If it is taken in excess, it can cause an accumulation of vitamin A in the body which is known to cause nausea, drowsiness, and headache. This is not very common though.

Price

There are three options for purchasing this product. You can purchase one bottle for $57.95, which if you break it down it is approximately $1.93 per day which is fairly reasonable. However, for some this might be expensive. If this is your view, it will be better to purchase more than one bottle which you will get at a lesser cost. Three bottles go for $149.95 while six bottles cost $249.95. These figures are inclusive of shipping costs. However, take note that the prices may increase for international orders depending on the specific country’s import or customs tax.

Verdict

When looking for the best superfood powder that suits your needs, you need to factor in both price and quality. You also have to know what exactly you are looking for in a superfood powder. For example, do you want a single ingredient or do you want a blend of several of them? If so, what type of blend? Do you want a mix of green foods and fruits? Do you want it protein-rich or not? The list goes on and on, and after all your considerations you will settle on a suitable choice that fits all your required qualities. Good news, Organifi Green Juice is an ideal blend of various whole food extracts with a well-balanced mix of nutrients from plants that have diverse nutrient profiles. Some of the plants’ extracts are obtained from a specific geographic location.

Despite lacking some important minerals such as probiotics and digestive systems, the benefits of Organifi Green Juice far outweigh its limitations, making it one of the best superfood powder products on the market. Mainly because of the unique ingredients included which are diverse making this green juice quite versatile. This product provides a quick and easy way to meet your nutrient needs and provides a natural supply of antioxidants, fiber, vitamins, proteins, minerals and other important micronutrients. It is also naturally energizing and it will boost both your immune system and mental health.

You will also love the taste of this product and you will be happy to note you can consume it on its own due to its mint and lemon flavors. It may come off as a little overpriced, but if you consider purchasing in multi-packages, you will realize that you’ll make a lot of savings. Once you adopt the habit of taking Organifi Green Juice on a daily basis, you will keep yourself motivated. Consistency will also ensure you are getting superfood nutrients from a diverse selection. Adding green juice to your daily routine enhances your daily supplement, but you have to ensure you also balance your overall diet with the right amount of all food groups.

Before you settle for this product, ensure you check with your personal doctor for risks that may be associated with any dietary supplements that could negatively impact your health conditions or allergies. Once you get the green light, go for it!

15 Reasons Why You Should Consider Organifi Green Juice in Your 2018 Diet originally appeared on Top Supps Vs on December 5, 2017.

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amazonbestproduts · 5 years

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Tunes Industry Blog Updates organifi

Description: So what did we think of Organifi's Green Juice? First off, it's worth noting that this product REALLY focuses on antioxidants and one of its star ingredients, ashwagandha. So while you might not find a TON in the way of micronutrients listed on the ingredient label, you'll need to dig a level deeper — which we were happy to do. #Nutrition #Fitnesslifestyle #HealthyTips #Paleo#Nongmo #Vegan #Juicingforweightloss#Detox #Cleanse #Good #Raw #GlutenFree By Pinned to organifi on Pinterest Found on: https://ift.tt/32vA3y0 via Blogger https://ift.tt/3a4HaQI

#Blogger #organifi #Pinterest

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rebeccasible · 5 years

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Top 5 Best Superfood Powder Review (2020)

If you follow the news in the world of nutrition and health a lot, then you might have heard the word ‘superfood’ getting thrown around a lot lately and might be wondering what it means. A superfood is simply food that is dense in nutrients. Such foods are so full of nutrients and vitamins that they seem head and shoulders above other ‘mere mortal’ foods. While they are often available for us to buy and include in our diets, they also happen to be expensive and rather hard to source on an individual basis.

Your best option in such a scenario is to get a good superfood supplement that is well-formulated, thereby boosting your uptake of nutrients and maximizing your health in general.

To be sure, there are lots of companies that use the term superfood incorrectly. You will also find lots of reviews online almost every week about some new kind of superfood. This can lead to major confusion on the side of the consumer.

We decided to take that confusion out of the equation and do the research for you. We checked out all the major superfood powder supplements and came up with a list of the top 5. All of the ones on our list are effective, practical, and have made a lot of customers happy with their benefits.

Organifi Green Juice

This is hands down one of the best superfood drinks for those that are looking to provide their bodies with massive amounts of energy. This powder is a blend of greens, fruits, and vegetables combined to give you all the major phytonutrients you need in a single blend.

Organifi is easy to make and can make your mind clearer, make you healthier overall, detoxify your body, and reduce stress in a matter of just 30 days. It gives you the feeling of being young again without you having to buy a ton of vegetables on a weekly basis.

Organifi Green Juice is manufactured by FitLifeTV, a small company that offers fitness products and fitness services. It was established by Drew Canole and focuses on giving people the proper tools to transform their lives.

The main qualities that make Organifi stand out among other superfood powders are its quality of ingredients, its clean label and the massive customer satisfaction associated with it. All the ingredients in Organifi are well known and beneficial to your health. It has a clear ingredient list without any hidden ingredients, and most customers on Amazon have rated it high.

The Ingredients

All of the ingredients in Organifi are friendly for vegan diets, free of gluten, soy, and GMO. They are also USDA organic.

Moringa – This ingredient boosts cell strength and immunity levels.

Chlorella – Chlorella is a type of green algae rich in polyunsaturated fats. They reduce inflammation and the chances of getting different types of cancer.

Mint – This ingredient is excellent for dealing with insomnia and cramps and also whitens teeth.

Spirulina – Is full of calcium, iron, and protein.

Beets – Beets are rich in manganese and folic acid while also preventing anemia. It also reduces the risk of heart disease.

Wheatgrass – This ingredient has high levels of chlorophyll, which helps in blood replenishment.

Matcha green tea – Helps to reduce your appetite and is great for weight loss.

Turmeric – Turmeric is an anti-inflammatory agent and reduces stress.

Ashwagandha – Ashwagandha increases focus and mental clarity, as well as reduce stress and boost immunity.

Coconut water – Coconut water has lots of potassium, which helps with hydration.

Lemon – Reduces your appetite and is excellent for weight loss.

Athletic Greens

Athletic greens has more than 60 organic ingredients and the added advantage of actually tasting good and having a nice texture when mixed. While many superfoods only include vegetables and fruits, Athletic Greens also provides you with multivitamins. It will give you essential minerals and vitamins, detoxify your body, control your blood sugar, boost your immunity, and control your hormones.

Athletic Greens has been around for 8 years and offers quality ingredients as well as transparency in the label.

Ingredients

Spirulina – Full of calcium, iron, and protein.

Wheatgrass – Has high levels of chlorophyll, which helps in blood replenishment.

Matcha green tea – Helps to reduce your appetite and is great for weight loss.

Ashwagandha – Ashwagandha increases focus and mental clarity, as well as reduce stress and boost immunity.

Slippery elm bark powder – Helps with gastrointestinal issues and sore throat.

Pea protein isolate – Is a great protein source, especially for vegans.

Coenzyme Q10 – Is important in the regulation of cell function, as well as the prevention of heart disease and high blood pressure.

Amazing Grass Green Superfood

This is yet another great choice among superfood products. It has lots of active ingredients and improves your wellbeing and overall health. The company itself has been around since 2002 and has delivered some great natural products over the years. All of their products, including this one, are gluten-free, non-GMO, USDA organic, and completely natural.

Ingredients

Wheatgrass – Has high levels of chlorophyll, which helps in blood replenishment.

Matcha green tea – Helps to reduce your appetite and is great for weight loss.

Beets – It is rich in manganese and folic acid and prevents anemia. It also reduces the risk of heart disease.

Chlorella – Chlorella is a type of green algae rich in polyunsaturated fats. They reduce inflammation and the chances of getting different types of cancer.

Macca – This is a traditional ingredient that improves many different aspects of your health and wellbeing.

Broccoli – Is proven to be an effective preventative against many diseases. It is also rich in many phytonutrients.

Nested Naturals Super Green

If you really want to supercharge your body, giving it vast amounts of energy, improving your immunity and also your digestion significantly in the process, then this green powder should be an excellent choice for you.

This green superfood powder will provide you with all the energy you need to get the most out of your day. It also enhances your mental clarity and immunity by providing your body with important phytonutrients.

Ingredients

Chlorella – Chlorella is a type of green algae rich in polyunsaturated fats. They reduce inflammation and the chances of getting different types of cancer.

Matcha green tea – Helps to reduce your appetite and is great for weight loss.

Spirulina – Is full of calcium, iron, and protein.

Berries – Is known to have lots of antioxidants, which play an anti-inflammatory role in the body.

Hawaiian Spirulina Superfood

This superfood powder may be last on this list, but it certainly isn’t the least. It is clean, being free of gluten, lactose, soy, preservatives, herbicide, and pesticide, as well as being non-GMO.

Hawaiian Spirulina Superfood is manufactured by Nutrex Hawaii, a reputable company with a number of positive reviews from customers on its products.

Ingredients

Chlorella – Chlorella is a type of green algae rich in polyunsaturated fats. They reduce inflammation and the chances of getting different types of cancer.

Spirulina – Is full of calcium, iron, and protein.

Wheatgrass – High levels of chlorophyll, which helps in blood replenishment.

Broccoli – Is proven to be an effective preventative against many diseases. It is also rich in many phytonutrients.

Adrenaline – Adrenaline is one of the most fundamental hormones of the body. It increases your blood pressure and heart rate and keeps your body alert and active.

Adaptogens – Adaptogens are beneficial for people who are prone to stress as they regulate the body and reduce stress.

Bottom Line

And with that, we wrap up our list of superfoods. Any of the powders listed above can boost your nutrient uptake significantly and improve your overall health and wellbeing.

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healthenergygur · 5 years

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Top 5 Best Superfood Powder Review (2020)

Your best option in such a scenario is to get a good superfood supplement that is well-formulated, thereby boosting your uptake of nutrients and maximizing your health in general.

Organifi Green Juice

The Ingredients

All of the ingredients in Organifi are friendly for vegan diets, free of gluten, soy, and GMO. They are also USDA organic.

Moringa – This ingredient boosts cell strength and immunity levels.

Chlorella – Chlorella is a type of green algae rich in polyunsaturated fats. They reduce inflammation and the chances of getting different types of cancer.

Mint – This ingredient is excellent for dealing with insomnia and cramps and also whitens teeth.

Spirulina – Is full of calcium, iron, and protein.

Beets – Beets are rich in manganese and folic acid while also preventing anemia. It also reduces the risk of heart disease.

Wheatgrass – This ingredient has high levels of chlorophyll, which helps in blood replenishment.

Matcha green tea – Helps to reduce your appetite and is great for weight loss.

Turmeric – Turmeric is an anti-inflammatory agent and reduces stress.

Ashwagandha – Ashwagandha increases focus and mental clarity, as well as reduce stress and boost immunity.

Coconut water – Coconut water has lots of potassium, which helps with hydration.

Lemon – Reduces your appetite and is excellent for weight loss.

Athletic Greens

Athletic Greens has been around for 8 years and offers quality ingredients as well as transparency in the label.

Ingredients

Spirulina – Full of calcium, iron, and protein.

Wheatgrass – Has high levels of chlorophyll, which helps in blood replenishment.

Matcha green tea – Helps to reduce your appetite and is great for weight loss.

Ashwagandha – Ashwagandha increases focus and mental clarity, as well as reduce stress and boost immunity.

Slippery elm bark powder – Helps with gastrointestinal issues and sore throat.

Pea protein isolate – Is a great protein source, especially for vegans.

Coenzyme Q10 – Is important in the regulation of cell function, as well as the prevention of heart disease and high blood pressure.

Amazing Grass Green Superfood

Ingredients

Wheatgrass – Has high levels of chlorophyll, which helps in blood replenishment.

Matcha green tea – Helps to reduce your appetite and is great for weight loss.

Beets – It is rich in manganese and folic acid and prevents anemia. It also reduces the risk of heart disease.

Chlorella – Chlorella is a type of green algae rich in polyunsaturated fats. They reduce inflammation and the chances of getting different types of cancer.

Macca – This is a traditional ingredient that improves many different aspects of your health and wellbeing.

Broccoli – Is proven to be an effective preventative against many diseases. It is also rich in many phytonutrients.

Nested Naturals Super Green

Ingredients

Chlorella – Chlorella is a type of green algae rich in polyunsaturated fats. They reduce inflammation and the chances of getting different types of cancer.

Matcha green tea – Helps to reduce your appetite and is great for weight loss.

Spirulina – Is full of calcium, iron, and protein.

Berries – Is known to have lots of antioxidants, which play an anti-inflammatory role in the body.

Hawaiian Spirulina Superfood

This superfood powder may be last on this list, but it certainly isn’t the least. It is clean, being free of gluten, lactose, soy, preservatives, herbicide, and pesticide, as well as being non-GMO.

Hawaiian Spirulina Superfood is manufactured by Nutrex Hawaii, a reputable company with a number of positive reviews from customers on its products.

Ingredients

Chlorella – Chlorella is a type of green algae rich in polyunsaturated fats. They reduce inflammation and the chances of getting different types of cancer.

Spirulina – Is full of calcium, iron, and protein.

Wheatgrass – High levels of chlorophyll, which helps in blood replenishment.

Broccoli – Is proven to be an effective preventative against many diseases. It is also rich in many phytonutrients.

Adrenaline – Adrenaline is one of the most fundamental hormones of the body. It increases your blood pressure and heart rate and keeps your body alert and active.

Adaptogens – Adaptogens are beneficial for people who are prone to stress as they regulate the body and reduce stress.

Bottom Line

And with that, we wrap up our list of superfoods. Any of the powders listed above can boost your nutrient uptake significantly and improve your overall health and wellbeing.

The post Top 5 Best Superfood Powder Review (2020) appeared first on Health Energy Guru.

from https://healthenergyguru.com/top-5-best-superfood-powder-review-2020/

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iamkellyadams · 5 years

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21 Day Keto Diet Plan for weight loss (Keto Beginners)

The 21 Day Keto Meal Plan

The 21 Day Keto Meal Plan is a complete Keto meal plan program from us for beginners to jumpstart their keto journey. It’s designed to help you lose weight and boost your energy while eating delicious foods and cooking easy meals.

Keto Can Be Tough!

You want to stick to Keto, but you still have to go to work, look after your family, and live your life. But on top of all that, you now have to figure out how Keto works as well as learn how to create Keto meals daily.

That’s why we’re here to help. Instead of spending hours each week meal planning, figuring out what’s keto and what isn’t, and counting carbs, we do all the hard work for you!

Our goal is to make your Keto life easy and healthy…

This meal plan is designed to be under 20g net carbs per day. Calories range between 1000 and 1500 calories per day. All recipes come with nutritional data and are dairy-free (except for ghee) as well as Paleo and packed with whole foods ) no grains, no legumes, no artificial sugars).

This meal is easy on your pocket too, keeping it simple so that you do not have to shop for more than 30 ingredients each week or have leftovers.

How Many People is this Meal Plan Designed for?

The meal plan is designed for 2 adults eating lunch and dinner.

We aim for around 1000-1500 calories and under 20g net carbs for those 2 meals so that you can add in breakfast, snacks, or desserts if you wish as well.

You should of course, tailor the amount of food as well as the ingredients to fit your exercise regimen, lifestyle, allergies, etc.

What About Breakfast?

We know you love variety and don’t want to be bored on Keto, but we highly suggest finding a few breakfast recipes you enjoy and sticking to them. This will make your mornings so much faster and easier.

That’s why we make 3 breakfast suggestions per week (recipes are also included), but we leave it up to you to decide which one to eat each day.

What About Desserts?

While we suggest you don’t eat desserts or snacks regularly (so that you can break the habit and better regulate your insulin response), we also know that occasionally, you’ll want something.

For healthy Keto approved desserts – check out this amazing cookbook ‘Keto Sweets’ (for a limited time the publishers are giving away free print copies of this cookbook so make sure you grab a copy before they run out of stock.) Get your free copy of Keto Sweets, here.

Recommended Keto Resources

To achieve your weight loss and health goals, choosing the Keto lifestyle is a great option. Thousands of men and women, daily are adopting this amazing way to live life and bring positive permanent changes to their life. But the path is not easy, and the transition will test you and for that matter you need to be equipped with all the tools and resources required. Below is a list of recommended resources, which will catapult your keto journey to a different level of success.

The 28-Day Keto Challenge (For Beginners) – Most people on a new diet have no plan. They learn what to eat… and not to eat. They try new recipes…. But they DON’T have a daily plan to carry them through that critical first month. Without a plan, it’s too easy to fall for peer pressure… to be unprepared… and to make bad decisions. So why do it? We have guided over 416,387 people to keto success … Simply follow this plan and you WILL succeed. The 28 Day Keto Challenge is a well-crafted plan that gets you through your first month. You’re never left out on your own. Nothing is left to chance… Start your 28 Day Keto Challenge, here.

Keto Bread Recipes – Great News! You Do NOT Have to Give Up Your Favorite Bread, Sandwiches & Pizza to Follow a 100% Paleo or Ketogenic Diet…Enjoy Your Favorite Breads Again Without Worrying about Your Health, Your Blood Sugar… or Your Waistline! Get your copy of Keto Breads Cookbook, here.

Keto protein powder – This is our favorite brand, because its completely plant based (vegan). Delicious and cost effective, but you may choose differently just make sure its not loaded with hidden carbs.

Keto Greens – get your daily dose of vegetables in a glass, keeping track of macro nutrients is key to Keto success. But in that process most people forget to look after the essential micro-nutrients, which results in Keto Flu and other complications. With a glass of Organifi Green Juice, you’ll supplement all the necessary vitamins and minerals which are crucial for healthy weight loss.

Keto Alternative – Even though keto can be considered the holy grail for weight loss, but unfortunately for some women it becomes unsustainable and many just can’t follow this strict no carb regimen. For women who think going Keto isn’t their cup of tea, then I would recommend The Cinderella Solution. This is a super effective weight loss program, based on the concept of ‘flavor pairing’ which supercharges women metabolism and you can lose all the weight you want without eating all that fat. But sadly, it works for Women only. Check out how a pre-diabetic mom, discovered this female fat-loss code missed by modern medicine and lost 84lbs using 2 a simple 2-step ritual that 100% guarantees shocking daily weight loss.

Keto is MORE than just a diet?

We’re huge believers in eating a real food diet filled with nutrients. That’s why we’re dedicated to creating these amazing meal plans for you. However, living a fullfilled and healthy life is more than just diet. Your sleep, stress levels, community, and exercise levels all matter too.

WEEK 1 – Keto Meal Plan

Below is a brief overview of how the meal plan looks like. Later on you’ll find the full recipes.

Week 1 Breakfast Ideas

Traditional Keto Coffee

Keto Chocolate Hazelnut Muffins

Keto Bacon Mini Frittata

Day 1

Lunch – Bacon and Avocado Caesar Salad

Dinner – Chicken Mushroom Kale Casserole

Notes – Make enough Caesar dressing for Day 6 Lunch and Casserole for Day 3 Dinner

Day 2

Lunch – Lemon Pepper Tuna Salad

Dinner – Quick Ground Beef Stir-Fry

Day 3

Lunch – Simple Egg Salad

Dinner – Leftover Chicken, Mushroom and Kale Casserole

Notes – Make enough egg salad for Day 5 Lunch

Day 4

Lunch – Broccoli Bacon Salad with Fried Eggs

Dinner – Beef Teriyaki with Sesame and Kale

Note – Make enough beef teriyaki for Day 7 Dinner

Day 5

Lunch – Leftover Egg Salad Stuffed Cucumber Boats

Dinner – Pan Fried Tuscan Chicken Pasta

Day 6

Lunch – Garlic Shrimp Caesar Salad

Dinner – Apple Dijon Pork Chops with Roasted Broccoli

Day 7

Lunch – Chicken ‘Noodle’ Soup with Easy Side Salad

Dinner – Leftover Beef Teriyaki with Sesame and Kale

WEEK 1 RECIPES

Breakfast: Traditional Keto Coffee

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 servings

Ingredients:

2 cups of black coffee (480 ml)

2 Tablespoons of ghee (30 ml)

1 teaspoon of MCT oil (5 ml) (or more, if desired)

Instructions:

Place the coffee, ghee, and MCT oil in a blender and blend until fully combined.

Divide the coffee between 2 mugs and serve.

Calories: 143 Fat: 17 g Total Carbs: 0 g Fiber: 0 g Sugar: 0 g Net Carbs: 0 g Protein: 0 g

Breakfast: Keto Chocolate Hazelnut Muffins

Prep Time: 10 mins Cook Time: 20 mins Yield: 12 muffins

Ingredients:

3 cups of almond flour (360 g)

1/2 cup of coconut oil (120 ml), melted (plus additional to grease the muffin pan)

1/2 cup of hazelnuts (100 g), chopped

4 large eggs, whisked

1/2 teaspoon of ground nutmeg (1 g)

1/4 teaspoon of ground cloves (1 g)

Stevia or low carb sweetener of choice, to taste

Dash of salt

1 teaspoon of baking soda (8 g)

3 oz of 100% dark chocolate (80 g), broken into small pieces

Instructions:

Preheat oven to 350 F (175 C). Grease a 12-cup muffin pan with coconut oil or line with paper liners.

In a large bowl, mix to combine the almond flour, melted coconut oil, chopped hazelnuts, whisked eggs, ground nutmeg, ground cloves, stevia, salt, and baking soda.

Pour equal amounts of batter into the prepared muffin pan. Place equal amounts of the dark chocolate pieces into each muffin cup. Press the chocolate pieces into the batter.

Place the muffin pan in the oven and bake for 18 to 20 minutes until a toothpick comes out clean when inserted into a muffin.

Remove the muffin pan from the oven and let cool before serving. Store any leftover muffins in an airtight container.

Calories: 282 Fat: 25 g Total Carbs: 6 g Fiber: 3g Sugar: 1 g Net Carbs: 3 g Protein: 8 g

Breakfast: Keto Bacon Mini Frittata

Prep Time: 10 mins Cook Time: 30 mins Yield: 4 servings

Ingredients:

Avocado oil, to grease a muffin pan

4 slices of bacon (112 g), diced

8 spears of asparagus (128 g), chopped small

2 Tablespoons chopped onions (30 g)

8 medium eggs, whisked

1/2 cup of coconut milk (120 ml)

Salt and pepper, to taste

Instructions:

Preheat oven to 350 F (175 C). Grease a 12-cup muffin pan with avocado oil or line with paper liners.

In a medium skillet, saute the bacon over medium-high heat until crispy, about 5 minutes. Remove the bacon from the skillet with a slotted spoon and drain on a paper towel-lined plate.

In a medium bowl, combine the cooked bacon, asparagus, and chopped onions with the eggs and coconut milk. Season with salt, to taste. Pour equal amounts of the egg mixture into the prepared muffin pan.

Place the muffin pan in the oven and bake for 25 to 30 minutes until the eggs are set but still slightly soft. Refrigerate any leftover muffins in an airtight container.

Calories: 460 Fat: 41 g Total Carbs: 4 g Fiber: 1 g Sugar: 2 g Net Carbs: 3 g Protein: 19 g

Week 1 Day 1

Lunch – Bacon and Avocado Caesar Salad

[Refrigerate half of the Caesar dressing for Day 6 Lunch (L6)] Prep Time: 10 mins Cook Time: 5 mins Yield: 2 servings

Ingredients:

For the salad –

4 slices of bacon (112 g), diced

1 head of romaine lettuce (200 g), chopped

1/2 cucumber (110 g), thinly sliced

1/4 medium onion (28 g), thinly sliced

1 large avocado (200 g), sliced

For the Caesar dressing –

1/2 cup of mayo (120 ml)

2 Tablespoons of lemon juice (30 ml)

2 teaspoons of Dijon mustard (10 ml)

2 teaspoons of garlic powder (7 g)

Salt and pepper, to taste

Instructions:

Add the bacon to a large nonstick skillet over medium-high heat and saute until crispy, about 5 minutes. Remove the bacon from the skillet with a slotted spoon and place on a paper towel-lined plate to cool.

In a large bowl, whisk to combine the mayo, lemon juice, mustard, and garlic powder. Season with salt and pepper, to taste. Refrigerate half of the Caesar dressing in an airtight container for Day 6 Lunch (L6).

Toss the remaining Caesar dressing with the romaine lettuce leaves. Add the cucumber and onion to the bowl and toss to combine.

Divide the salad between 2 plates and top each salad with equal amounts of cooked bacon and sliced avocado.

(Calories: 652 Fat: 65 g Total Carbs: 15 g Fiber: 9 g Sugar: 3 g Net Carbs: 6 g Protein: 10 g)

Dinner: Chicken Mushroom and Kale Casserole

[Refrigerate half of the casserole for Day 3 Dinner (D3)] Prep Time: 15 mins Cook Time: 40 mins Yield: 4 servings

Ingredients:

4 Tablespoons of avocado oil (60 ml), divided, to cook with (plus additional to grease the baking dish)

8 chicken thighs (with skin on) (1200 g)

1 medium onion (110 g), thinly sliced

3 cloves of garlic (9 g), minced or finely diced

2 Tablespoons of fresh rosemary (6 g), chopped

30 white button mushrooms (300 g), sliced

2 oz of kale (56 g), stems removed and chopped

Salt and pepper, to taste

Instructions:

Preheat oven to 350°F (180°C). Grease a baking dish with avocado oil and set aside.

With a clean paper towel, pat dry the chicken thighs. Season each side of the chicken with salt and pepper.

Add 3 Tablespoons (45 ml) of avocado oil to a skillet over medium-high heat. Add the chicken to the skillet, skin side down, and cook until the skin is golden brown and crispy, about 5 to 8 minutes.

Carefully turn over the chicken and cook for an additional 1 to 2 minutes. Remove the chicken from the skillet and place skin-side up in the prepared baking dish.

Reduce the heat to medium-low and add the onion, garlic, and fresh rosemary to the same skillet with the cooking fat from the chicken and saute until the onion is soft, about 5 minutes. Add the mushrooms to the skillet and saute until softened, about 2 to 4 minutes. Place the onion mixture around the chicken thighs in the baking dish.

Place the baking dish in the oven and bake at 350°F (180°C) for 20 minutes.

Meanwhile, in a medium bowl, toss the kale with the remaining 1 Tablespoon (15 ml) of avocado oil.

Remove the baking dish from the oven and increase the heat to 400 F (200 C).

Place the kale around the chicken in the baking dish and return the baking dish to the oven.

Continue to bake at 400 F(200C) for an additional 5 minutes until the chicken is cooked through. Check with an instant-read meat thermometer that the internal temperature reaches 165F (75C)

Remove the baking dish from the oven and season with salt and pepper, to taste. Refrigerate (or freeze) half of the casserole for Day 3 Dinner.

(Calories:553 Fat:42g Total Carbs:7g Fiber:2g Sugar:3g Net Carbs:5g Protein:35g)

WEEK 1 DAY 2

Lunch: Lemon Pepper Tuna Salad

Prep Time: 10 mins Cook Time: 0 mins Yield: 2 Servings

Ingredients:

2 cans of tuna (340 g), drained and flaked

2 Tablespoons of mayo (30 ml)

1 Tablespoon of Dijon mustard (15 ml)

2 teaspoons of lemon juice (10 ml) (or to taste)

4 cups of spinach (120 g)

2 Tablespoons of olive oil (30 ml)

1 large avocado (200 g), sliced

Dash of pepper

Instructions:

In a medium bowl, combine the tuna with the mayo, mustard, and lemon juice. Season with pepper, to taste.

In a large bowl, toss the spinach with the olive oil. Divide the spinach between 2 plates.

Divide the tuna salad in 2 and place on top of the spinach. Top the tuna salad with equal amounts of sliced avocado and serve.

(Calories: 614 Fat: 46 g Total Carbs: 11 g Fiber: 9 g Sugar: 1 g Net Carbs: 2 g Protein: 45 g)

Dinner: Quick Ground Beef Stir-Fry

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 Servings

Ingredients:

2 Tablespoons of coconut oil (30 ml), to cook with

2 medium bell peppers (240 g), sliced

10 cherry tomatoes (170 g), chopped

1/2 medium onion (55 g), thinly sliced

3/4 lb of ground beef (338 g)

2 cloves of garlic (6 g), minced or finely diced

1 teaspoon of hot sauce (5 ml) (or to taste) (optional)

2 Tablespoons of fresh cilantro (2 g), chopped

Salt and pepper, to taste

Instructions:

In a large skillet, melt the coconut oil over medium-high heat. Add the bell peppers, tomatoes, and onion to the skillet and stir-fry until slightly soft, about 5 minutes.

Add the ground beef to the skillet and stir-fry until browned, about 1 to 3 minutes.

Add the garlic, optional hot sauce, and fresh cilantro to the skillet and continue to stir-fry until the ground beef is cooked to your liking, about an additional 2 to 5 minutes. Season with salt and pepper, to taste.

Divide the stir-fry between 2 plates and serve.

(Calories: 620 Fat: 50 g Total Carbs: 13 g Fiber: 4 g Sugar: 6 g Net Carbs: 9 g Protein: 30 g)

WEEK 1 DAY 3

Lunch: Simple Egg Salad

[Refrigerate half of the egg salad for Day 5 lunch] Prep Time: 10 mins Cook Time: 15 mins Yield 4: Servings

Ingredients:

12 medium eggs

1/2 medium onion (55 g), thinly sliced

1/2 cup of mayo (120 ml)

2 Tablespoons of Dijon mustard (30 ml)

1 head of romaine lettuce (200 g), chopped

3 Tablespoons of olive oil (45 ml)

Salt and pepper, to taste

Instructions:

In a pot, cover the eggs with water and bring to a boil. Once boiling, remove from heat and put lid on pot. Let sit for 12 minutes and then drain eggs in a colander and rinse with cold water. Peel and chop the eggs.

In a medium bowl, combine the chopped eggs and fresh onion with the mayo and mustard. Season with salt and pepper, to taste. Refrigerate half of the egg salad for Day 5 Lunch (L5).

In a large bowl, toss the romaine lettuce with the olive oil.

Divide the lettuce between 2 plates and top with equal amounts of the remaining egg salad.

(Calories: 590 Fat: 57 g Total Carbs: 4 g Fiber: 2 g Sugar: 2 g Net Carbs: 2 g Protein: 19 g)

Dinner: Leftover Chicken Mushroom and Kale Casserole

Prep Time: 5 mins |Cook Time: 0 mins | Yield: 2 Servings

Ingredients:

Leftover Chicken Mushroom and kale casserole from Day 1 Dinner

Instructions:

In the oven or microwave, reheat the leftover casserole to desired temp.

Divide the casserole between 2 plates and enjoy/

(Calories:553 Fat: 42g Total Carbs:7g Fiber: 2g Sugar 3g Net Carbs: 5g Protein: 35g)

WEEK 1 DAY 4

Lunch: Broccoli Bacon Salad with Fried Eggs

Prep Time: 10 Mins Cook Time: 20 Mins Yield: 2 Servings

Ingredients:

1/2 head of broccoli (225 g), broken into small florets

2 Tablespoons of coconut oil (30 ml), divided, to cook with

4 slices of bacon (112 g), diced

1/2 medium onion (55 g), thinly sliced

4 medium eggs

Salt and pepper, to taste

Instructions:

In a pot of salted water, parboil the broccoli until slightly tender, about 2 to 4 minutes. Remove the broccoli from the water and drain well.

In a large nonstick skillet, melt 1 Tablespoon (15 ml) of coconut oil over medium-high heat. Add the bacon and cook until crispy, about 3 to 4 minutes.

Add the onion to the skillet and saute until translucent, about 2 to 3 minutes.

Add the parboiled broccoli to the skillet and saute until desired softness, about an additional 2 to 4 minutes. Season with salt and pepper, to taste.

Meanwhile, in a medium skillet, melt the remaining 1 Tablespoon (15 ml) of coconut oil over medium heat. Add the eggs to the skillet and fry to your liking, about 3 minutes for a runny yolk and 5 to 6 minutes for a hard cooked yolk. Season with salt and pepper, to taste.

Divide the broccoli salad between 2 plates. Top each salad with 2 fried eggs and serve.

(Calories: 550 Fat: 48 g Total Carbs: 10 g Fiber: 4 g Sugar: 4 g Net Carbs: 6 g Protein: 22 g)

Dinner: Beef Teriyaki with Sesame and Kale

[Refrigerate half of the beef teriyaki for day 7 dinner] Prep Time: 10 mins Cook Time: 15 mins Yield: 4 Servings

Ingredients:

1/4 cup of gluten-free tamari sauce or coconut aminos (60 ml)

2 Tablespoons of applesauce (30 ml)

4 cloves of garlic (12 g), minced or finely diced

2 Tablespoons of fresh ginger (10 g), minced or finely diced

4 beef steaks (800 g), sliced

1 Tablespoon of sesame seeds (14 g)

1/4 cup of avocado oil (60 ml), to cook with

20 white button mushrooms (200 g), sliced

4 oz of kale (112 g), stems removed and chopped

2 teaspoons of sesame oil (10 ml) (or to taste)

Salt and pepper, to taste

Instructions:

In a bowl, whisk to combine the tamari sauce or coconut aminos, applesauce, garlic, and fresh ginger. Place the sliced steaks in the marinade and set aside.

In a large nonstick skillet, toast the sesame seeds over high heat until golden. Remove the sesame seeds from the skillet and set aside.

In the same large skillet, add the avocado oil over high heat. Add the mushrooms to the skillet and stir-fry until golden brown, about 3 to 5 minutes.

Add the steak and the marinade to the skillet and stir-fry until browned, about 2 to 4 minutes.

Add the kale and sesame oil to the skillet and continue to stir-fry until the beef is cooked to your liking and the kale is wilted, about an additional 1 to 3 minutes. Season with salt and pepper, to taste. Refrigerate half of the beef teriyaki for Day 7 Dinner.

Divide the remaining beef teriyaki between 2 plates. Garnish each plate with equal amounts of toasted sesame seeds and serve.

(Calories: 754 Fat: 62 g Total Carbs: 10 g Fiber: 3 g Sugar: 2g Net Carbs: 7g Protein: 38g)

WEEK 1 DAY 5

Lunch: Leftover Egg salad stuffed cucumber boats

Prep Time: 10 mins Cook Time: 0 Mins Yield: 2 Servings

Ingredients:

1 cucumber (220 g)

Leftover Simple Egg Salad from Day 3 Lunch (L3)

1 large avocado (200 g), sliced

Instructions:

Cut the cucumber in half lengthwise. Using a spoon, remove the cucumber seeds and discard.

Place cucumber boats on 2 plates and fill equal amounts of leftover egg salad. Top the egg salad with equal amounts of sliced avocado and enjoy.

(Calories: 564 Fat: 51 g Total Carbs: 11 g Fiber: 7 g Sugar: 2 g Net Carbs: 4 g Protein: 21 g)

Dinner: Pan-Fried Tuscan Chicken ‘Pasta’

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 Servings

Ingredients:

2 medium eggs, whisked

2 teaspoons of garlic powder (7 g)

2 teaspoons of Italian seasoning (2 g)

1/4 teaspoon of salt (2 g) (plus additional, to taste)

Dash of pepper (plus additional, to taste)

2 chicken breasts (400 g), diced

2 Tablespoons of avocado oil (30 ml), to cook with

14 cherry tomatoes (238 g), chopped

1/4 cup of fresh basil leaves (8 g), chopped

1 zucchini (120 g), spiralized or use a vegetable peeler to create noodle-like strands

1 Tablespoon of olive oil (15 ml)

1 teaspoon of lemon juice (5 ml) (or to taste)

Instructions:

In a medium bowl, combine the eggs, garlic powder, Italian seasoning, salt, and pepper. Add the chicken to the bowl and combine until the chicken is completely covered with the egg mixture.

Add the avocado oil to a large skillet over medium-high heat. Add the chicken to the skillet and saute until cooked through, about 6 to 8 minutes.

Add the tomatoes and fresh basil to the skillet and saute until the tomatoes are soft, about 2 to 3 minutes. Season with salt and pepper, to taste.

Meanwhile, in a separate bowl, toss the zucchini “pasta” with the olive oil and lemon juice.

Divide the zucchini “pasta” between 2 plates. Top the “pasta” with equal amounts of the chicken and serve.

(Calories: 671 Fat: 45 g Total Carbs: 8 g Fiber: 2 g Sugar: 5 g Net Carbs: 6 g)

WEEK 1 DAY 6

Lunch: Garlic Shrimp Caesar Salad

Prep Time: 5 Min Cook Time: 10 Min Yield: 2 Servings

Ingredients:

2 Tablespoons of olive oil (30 ml), to cook with

1 lb of shrimp (450 g), defrosted if frozen, peeled and deveined

1 teaspoon of garlic powder (3 g)

1/2 teaspoon of onion powder (1 g)

Leftover Caesar dressing from Day 1 Lunch (L1)

1 head of romaine lettuce (200 g), chopped

1/2 cucumber (110 g), thinly sliced

Salt and pepper, to taste

Instructions:

Add the olive oil to a large skillet over medium-high heat. Add the shrimp, garlic powder, and onion powder to the skillet and saute until the shrimp are cooked through and opaque, about 2 to 5 minutes. Season with salt and pepper, to taste,

In a large bowl, toss the leftover Caesar dressing with the romaine lettuce and sliced cucumber.

Divide the salad between 2 plates. Top each plate with equal amounts of shrimp and enjoy.

(Calories: 582 Fat: 43 g Total Carbs: 6 g Fiber: 2 g Sugar: 3 g Net Carbs: 4 g Protein: 47 g)

Dinner: Apple Dijon Pork Chops with Roasted Broccoli

Prep Time: 10 mins Cook Time: 20 mins Yield: 2 Servings

Ingredients:

For the pork chops –

2 pork chops (320 g)

6 Tablespoons of ghee (90 ml), divided

2 Tablespoons of applesauce (30 ml)

2 Tablespoon of Dijon mustard (30 ml)

Salt and pepper, to taste

For the roasted broccoli –

1/2 head of broccoli (225 g), broken into small florets

1 Tablespoon of olive oil (15 ml)

Salt, to taste

Instructions:

For the pork chops –

Generously season the pork chops with salt and pepper.

In a large skillet, 4 Tablespoons (60 ml) of melt the ghee over high heat. Using tongs, place the pork chops on their sides with the fat in direct contact with the skillet. Render until the fat is brown and crispy.

Reduce the heat to medium-high and place the pork chops flat in the skillet. Cook the pork chops for 3 minutes on one side and turn over to cook for an additional 3 to 5 minutes. Check with an instant-read meat thermometer that the internal temperature reaches 145 F (63 C) for medium-rare. Remove the pork chops from the skillet and let rest for 3 to 5 minutes.

Meanwhile, on the stovetop or in the microwave, melt the remaining 2 Tablespoons (30 ml) of ghee. In a small bowl, combine the melted ghee with applesauce and mustard. Season with salt and pepper, to taste.

Place the pork chops on 2 plates and serve with equal amounts of the Dijon sauce.

For the roasted broccoli –

Preheat the oven to 450 F (230 C).

In a large bowl, toss the broccoli with the olive oil. Season with salt, to taste. Place the broccoli in a single layer on a rimmed baking sheet.

Place the baking sheet in the oven and bake for 20 minutes until the broccoli is slightly crispy and cooked to your liking

Divide the roasted broccoli between 2 plates and serve

(Calories: 717 Fat: 63 g Total Carbs: 10 g Fiber: 4 g Sugar: 4 g Net Carbs: 6 g Protein: 37 g)

WEEK 1 DAY 7

Lunch: Chicken ‘Noodle’ Soup with Easy Salad

Prep Time: 10 mins Cook Time: 10 mins Yield: 2 Servings

Ingredients: For the chicken “noodle” soup –

1 Tablespoon of coconut oil (15 ml), to cook with

1 chicken breast (200 g), diced

1/4 medium onion (28 g), thinly sliced

3 cups of chicken broth (720 ml)

1 zucchini (120 g), spiralized or use a vegetable peeler to create noodle-like strands

1/4 cup of fresh cilantro (4 g), chopped

Salt and pepper, to taste

For the side salad –

1 head of romaine lettuce (200 g), chopped

3 Tablespoons of olive oil (45 ml)

1 Tablespoon of lemon juice (15 ml)

Instructions:

In a saucepan, melt the coconut oil over medium-high heat. Add the chicken and onion to the saucepan and saute until the chicken is browned, about 2 to 4 minutes.

Add the chicken broth to the saucepan and increase the heat to high to bring the broth to a boil. Continue to boil until the chicken is cooked through, about 3 to 5 minutes.

Add the zucchini “noodles” and fresh cilantro to the saucepan and continue to boil for an additional 1 minute. Season with salt and pepper, to taste.

Meanwhile, in a medium bowl, toss the romaine lettuce with the olive oil and lemon juice. Divide the salad between 2 plates.

Divide the soup between 2 bowls and serve with the side salad.

(Calories: 498 Fat: 40 g Total Carbs: 6 g Fiber: 2 g Sugar: 3 g Net Carbs: 4 g Protein: 25 g)

Dinner: Leftover Beef Teriyaki with Sesame and Kale

Ingredients:

– Leftover Beef Teriyaki with Sesame and Kale from Day 4 Dinner (D4)

Instructions:

On the stovetop or in the microwave, reheat the leftover beef teriyaki to desired temperature.

Divide the beef teriyaki between 2 plates and enjoy.

(Calories: 714 Fat: 59 g Total Carbs: 8 g Fiber: 2 g Sugar: 2 g Net Carbs: 6 g Protein: 37 g)

WEEK 2 – Keto Meal Plan

Week 2 Breakfast Ideas

Keto Coconut Coffee

Chicken and Bacon Sausages

Turkey and Vegetable Skillet

Week 2 Day 1

Lunch: Turkey and Vegetable Skillet

Dinner: Pan-Seared Pork Tenderloin with Garlic Spinach Saute

Week 2 Day 2

Lunch: Lemon Blue Berry Chicken Salad

Dinner: Easy Keto Chili

Week 2 Day 3

Lunch: Leftover Turkey and Vegetable Skillet

Dinner: Pork and Cashew Stir Fry

Week 2 Day 4

Lunch: Spicy Saute Tossed with Avocado

Dinner: Leftover Keto Chili

Week 2 Day 5

Lunch: Spanish Omlette

Dinner: Chicken Broccoli Casserole

Week 2 Day 6

Lunch: Leftover Spanish Omelette with Side Salad

Dinner: Lemon Ghee Salmon with Leek Asparagus Ginger Saute

Week 2 Day 7

Lunch: 3-Ingredient Creamy Smoked Salmon ‘Zucchini Pasta’

Dinner: Leftover Chicken Broccoli Casserole

WEEK 2 RECIPES

Breakfast: Keto Coconut Coffee

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 servings

Ingredients:

2 cups of black coffee (480 ml)

2 Tablespoons of ghee (30 ml)

1 Tablespoon of coconut oil (15 ml)

Instructions:

1. Place the coffee, ghee, and coconut oil in a blender and blend until fully combined. 2. Divide the coffee between 2 mugs and serve.

(Calories: 179 Fat: 21 g Total Carbs: 0 g Fiber: 0 g Sugar: 0 g Net Carbs: 0 g Protein: 0 g)

Breakfast: Chicken and Bacon Sausages

Prep Time: 10 mins Cook Time: 20 mins Yield: 12 servings

Ingredients:

2 slices of bacon (56 g), diced

1 lb of ground chicken (450 g)

1 medium egg, whisked

2 Tablespoons of Italian seasoning (6 g)

2 teaspoons of garlic powder (7 g)

2 teaspoons of onion powder (5 g)

Salt and pepper

Instructions:

Preheat oven to 425 F (220 C). Line a rimmed baking tray with aluminium foil or parchment paper and set aside.

In a small skillet, saute the diced bacon until crispy, about 2 to 4 minutes. Remove the bacon from the skillet with a slotted spoon and place on a paper towel-lined plate to drain.

In a large bowl, combine the cooked bacon, ground chicken, whisked egg, Italian seasoning, garlic powder, and onion powder. Season with salt and pepper. Form the chicken mixture into 12 (1/2-inch or 1.25 cm) think patties. Place the patties on the prepared baking sheet.

Place the baking sheet in the oven and bake for 20 minutes until the patties are cooked through. Check with an instant-read meat thermometer that the internal temperature reaches 170 F (76 C).

Let the sausages cool slightly before serving. Refrigerate any leftovers in an airtight container.

(Calories: 370 Fat: 21 g Total Carbs: 3 g Fiber: 1 g Sugar: 1 g Net Carbs: 2 g Protein: 40 g)

WEEK 2 DAY 1

Lunch: Turkey and Vegetable Skillet

[Refrigerate half of the turkey and vegetables for Day 3 Lunch (L3)] Prep Time: 10 mins Cook Time: 20 mins Yield: 2 servings

Ingredients:

1/4 cup of coconut oil (60 ml), to cook with

2 lbs of turkey breasts (900 g), diced (or ground turkey)

8 slices of bacon (224 g), diced

1 medium onion (110 g), thinly sliced

2 cups of spinach (60 g), chopped

3 spears of asparagus (48 g), chopped

2 Tablespoons of fresh thyme (6 g), chopped

Salt and pepper, to taste

Instructions:

In a large skillet, melt the coconut oil over medium-high heat. Add the turkey and bacon to the skillet and saute until slightly browned, about 5 to 7 minutes.

Add the onion, spinach, asparagus, and fresh thyme to the skillet and saute for an additional 10 minutes until the turkey and bacon are cooked through and the vegetables are soft. Season with salt and pepper, to taste. Refrigerate half of the turkey and vegetables for Day 3 Lunch (L3).

Divide the remaining turkey and vegetables between 2 plates and serve.

(Calories: 674 Fat: 47 g Total Carbs: 4 g Fiber: 1 g Sugar: 2 g Net Carbs: 3 g Protein: 61 g)

Dinner: Pan-Seared Pork Tenderloin with Garlic Spinach Saute

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 servings

Ingredients:

For the pan-seared pork tenderloin –

1 lb of pork tenderloin (450 g)

2 Tablespoons of coconut oil (30 ml), to cook pork with

Salt and pepper, to taste

For the garlic spinach saute –

2 Tablespoons of olive oil (30 ml), to cook spinach with

6 cloves of garlic (18 g), minced or finely diced

8 cups of spinach (240 g)

Salt, to taste

Instructions:

For the pork tenderloin –

Generously season the tenderloin with salt and pepper.

In a large nonstick skillet, melt the coconut oil over medium-high heat. Add the tenderloin to the skillet and sear on all sides, about 1 to 2 minutes per side.

Reduce heat to medium and continue to cook until done to your liking, about 6 to 8 minutes for medium-rare and 10 minutes for medium. Check with an instant-read meat thermometer that the internal temperature reaches 145 F (63 C) for medium-rare and 150 F (66 C) for medium. Remove the tenderloin from the skillet and let rest for 3 to 5 minutes before slicing.

Divide the sliced tenderloin between 2 plates and serve.

For the garlic spinach saute –

Add the olive oil to a large skillet over medium-high heat. Add the garlic to the skillet and saute until fragrant, about 30 seconds.

Add the spinach to the skillet and saute until wilted, about 1 to 3 minutes. Season with salt, to taste.

Divide the sauted spinach between 2 plates and serve.

(Calories: 548 Fat: 37 g Total Carbs: 7 g Fiber: 4 g Sugar: 0 g Net Carbs: 3 g Protein: 51 g)

WEEK 2 DAY 2

Lunch: Lemon Blue Berry Chicken Salad

Prep Time: 10 mins Cook Time: 5 mins Yield: 2 servings

Ingredients:

For the salad –

1 Tablespoon of coconut oil (15 ml), to cook with

1 chicken breast (200 g), diced

1 head of romaine lettuce (200 g), chopped

1/2 cucumber (110 g), thinly sliced

1/4 medium onion (28 g), thinly sliced

10 blueberries (5 g) (or other berry, of choice)

Salt and pepper, to taste

For the dressing –

3 Tablespoons of olive oil (45 ml)

1 Tablespoon of lemon juice (15 ml) (or to taste)

Instructions:

In a medium skillet, melt the coconut oil over medium-high heat. Add the chicken to the skillet and saute until cooked through, about 5 minutes. Season with salt and pepper, to taste.

In a large bowl, whisk to combine the olive oil and lemon juice. Toss the dressing with the romaine lettuce. Add the cooked chicken, cucumber, onion, and blueberries to the bowl and toss to combine.

Divide the salad between 2 plates and serve.

(Calories: 467 Fat: 38 g Total Carbs: 6 g Fiber: 2 g Sugar: 3 g Net Carbs: 4 g Protein: 25 g)

Dinner: Easy Keto Chili

[Refrigerate half of the chili for Day 4 Dinner (D4)] Prep Time: 10 mins Cook Time: 70 mins Yield: 4 servings

Ingredients:

3 Tablespoons of avocado oil (45 ml), to cook with

2 medium bell peppers (240 g), diced

1 medium onion (110 g), thinly sliced

10 white button mushrooms (100 g), chopped

2 lbs of ground beef (900 g)

2 teaspoons of cumin powder (4 g)

1 teaspoon of chili powder (2 g) (or to taste)

1 teaspoon of ground coriander (2 g)

2 cups of beef broth (480 ml)

1 can of diced tomatoes (14 oz or 400 g)

2 cloves of garlic (6 g), minced or finely

Salt and pepper, to taste

Instructions:

Add the avocado oil to a large pot over medium-high heat. Add the bell peppers, onion, and mushrooms to the pot and saute until the vegetables are soft and slightly browned, about 6 to 8 minutes.

Add the ground beef, cumin, chili powder, and ground coriander to the pot and saute until the ground beef is browned, about 4 to 5 minutes.

Add the beef broth and diced tomatoes to the pot and bring to a boil.

Reduce the heat to a simmer and cook, partially covered, for 45 to 55 minutes, stirring occasionally.

Remove the lid and add the garlic to the pot. Continue to cook, uncovered, for about 10 minutes or until the chili reaches desired consistency. Season with additional salt and pepper, to taste. Refrigerate half of the chili for Day 4 Dinner (D4).

Divide the remaining chili between 2 bowls and serve.

(Calories: 751 Fat: 59 g Total Carbs: 12 g Fiber: 4 g Sugar: 6 g Net Carbs: 8 g Protein: 40 g)

Week 3 Day 3

Lunch: Leftover Turkey and Vegetable Skillet

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 servings

Ingredients:

– Leftover Turkey and Vegetable Skillet from Day 1 Lunch (L1)

Instructions:

On the stovetop or in the microwave, reheat the leftover turkey and vegetables to desired temperature.

Divide the turkey and vegetables between 2 plates and enjoy.

(Calories: 675 Fat: 47 g Total Carbs: 4 g Fiber: 1 g Sugar: 2 g Net Carbs: 3 g Protein: 61 g)

Dinner: Pork and Cashew Stir-Fry

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 Servings

Ingredients:

3 Tablespoons of coconut oil (45 ml), divided, to cook with

1 medium egg, whisked

1 medium bell pepper (120 g), sliced

1/2 medium onion (55 g), thinly sliced

1 and 1/2 oz of cashews (42 g) (or nut of choice)

3/4 lb of pork tenderloin (338 g), thinly sliced

2 Tablespoons of gluten-free tamari sauce or coconut aminos (30 ml)

2 teaspoons of sesame oil (10 ml) (or to taste) (optional)

1 teaspoon of chili oil (5 ml) (or to taste) (optional)

2 cloves of garlic (6 g), minced or finely diced

1 Tablespoon of fresh ginger (5 g), minced or finely diced

Salt and pepper, to taste

Instructions:

In a large nonstick skillet, melt 1 Tablespoons (15 ml) over medium heat. Add the egg to the skillet and scrambled until fully cooked, about 1 to 2 minutes. Season with salt and pepper, to taste. Remove the scrambled egg from skillet and set aside.

In the same skillet, melt the remaining 2 Tablespoons (30 ml) of coconut oil over medium-high heat. Add the bell pepper, onion, and cashews to the skillet and stir-fry until the vegetables are soft, about 4 to 6 minutes.

Add the tenderloin to the skillet and stir-fry until browned, about 2 to 4 minutes.

Add the scrambled egg, tamari sauce or coconut aminos, optional chili oil, optional sesame oil, garlic, and fresh ginger to the skillet and continue to stir-fry until the pork is cooked to your liking, about 1 to 3 minutes. Season with salt and pepper, to taste.

Divide the stir-fry between 2 plates and serve.

(Calories: 629 Fat: 46 g Total Carbs: 15 g Fiber: 2 g Sugar: 4 g Net Carbs: 13 g Protein: 43 g)

Week 4 Day 4

Lunch: Spicy Saute tossed with Avocado

Prep Time: 10 mins Cook Time: 5 mins Yield: 2 Servings

Ingredients:

1 chicken breast (200 g), diced

1 Tablespoon of garlic powder (10 g)

1 teaspoon of salt (5 g) (plus additional, to taste)

1/2 Tablespoon of onion powder (4 g)

1 teaspoon of chili powder (2 g) (or to taste) (optional)

Dash of pepper (plus additional, to taste)

1 Tablespoon of avocado oil (15 ml), to cook with

1 large avocado (200 g), chopped

1 medium bell pepper (120 g), chopped

1/2 cucumber (110 g), chopped

1/4 medium onion (28 g), thinly sliced

2 Tablespoons of olive oil (30 ml)

1 teaspoon of mustard (5 ml)

Instructions:

In a small bowl, toss to combine the chicken with the garlic powder, salt, onion powder, optional chili powder, and pepper.

Add the avocado oil to a large skillet over medium-high heat. Add the seasoned chicken to the skillet and salt until cooked through, about 5 minutes.

In a medium bowl, toss the cooked chicken, avocado, bell pepper, cucumber, and onion with the olive oil and mustard. Season with salt and pepper, to taste.

Divide the saute between 2 plates and serve.

(Calories: 576 Fat: 46 g Total Carbs: 18 g Fiber: 9 g Sugar: 5g Net Carbs: 9g Protein: 27g)

Dinner: Leftover Easy Keto Chili

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 servings

Ingredients:

Leftover Easy Keto Chili from Week 2 Day 2 Dinner.

Instructions:

On the stovetop or or in the microwave, reheat the leftover chili to desired temperature

Divide the chili between 2 bowls and enjoy.

Calories: 751 Fat 59g Total Carbs: 12g Fiber: 4g Sugar: 6g Net Carbs: 8g Protein: 40g

WEEK 2 DAY 5

Lunch: Spanish Omlette

[Refrigerate half of the omelette for Day 6 Lunch] Prep Time: 15 mins Cook Time: 30 mins Yield 4 Servings

Ingredients:

3 Tablespoons of olive oil (45 ml), to cook with (plus additional to grease the baking dish)

1/2 head of cauliflower (300g), broken into small florets

2 medium bell peppers (240g), thinly sliced

1/2 medium onion (55g), thinly sliced

10 medium eggs, whisked

1/4 cup of coconut cream (60 ml)(from the top of a refrigerated can of coconut milk)

1/4 cup of fresh parsley (4g), chopped

1 large avocado (200g), sliced

Salt and pepper, to taste

Instructions:

Preheat oven to 350F (175C). Grease a 9-inch (23cm by 23 cm) baking dish with olive oil and set aside.

In a pot of salted water, parboil the cauliflower until slightly tender, about 2 minutes. Remove the cauliflower from the water and drain well.

Meanwhile, add the olive oil to a large skillet over medium-high heat. Add the bell pepper and onion to the skillet and saute until the vegetables are soft, about 6 to 8 minutes. Season with salt and pepper, to taste. Set aside and cool slightly.

In a large bowl, combine the parboiled cauliflower and sauteed vegetables with the whisked eggs, coconut cream and fresh parsley. Pour the egg mixture into the greased baking dish.

Place the baking dish in the oven and bake for 20 minutes until the eggs are set but still slightly soft.

Remove the baking dish from the oven and let cool slightly. Refrigerate half of the omelette Week 2 Day 6 Lunch.

Divide the remaining omelette between 2 plates and top with equal amounts of sliced avocado.

(Calories: 473 Fat: 38g Total Carbs: 17g Fiber: 10g Sugar: 5g Net Carbs: 7g Protein: 19g)

Dinner: Chicken Broccoli Casserole

[Refrigerate half of the casserole for Day 7 Dinner] Prep Time: 10 mins Cook Time: 75 mins Yield: 4 Servings

Ingredients:

1/4 cup of coconut oil (60 ml), to cook chicken with

4 chicken breasts (800g), diced

1 head of broccoli (450g), broken into small florets

1/2 head of cauliflower (300g), broken into small florets

1/2 medium onion (55g), thinly sliced

4 white button mushrooms (40g), sliced

1 tablespoons of garlic powder (10g)

3 Tablespoons of fresh thyme (9g), chopped

2 Tablespoons of fresh parsley (2g), chopped

1 cup of coconut cream (240 ml) (from the tops of 2 refrigerated cans of coconut milk)

2 Tablespoons of ghee (30 ml), melted

Salt and Pepper, to taste

Instructions:

Preheat oven to 350F (175C)

In a large skillet, melt the coconut oil over medium-high heat. Add the chicken to the skillet and saute until cooked through, about 10 to 15 minutes. Season with salt and pepper, to taste.

In a large bowl, combine the cooked chicken, broccoli, cauliflower, onion, mushrooms, garlic powder, fresh thyme and fresh parsley with the coconut cream.

Cover the bottom of a large baking dish with the melted ghee. Pour the chicken mixture into the baking dish.

Place the baking dish in the oven and bake for 1 hour until the vegetables are soft to your liking.

Remove the baking dish from the oven and let cool slightly. Refrigerate half of the casserole for Day 7 dinner.

Divide the remaining casserole between 2 plates and serve.

(Calories: 759 Fat:53g Total Carbs: 17 g Fiber:6g Sugar: 6g Net Carbs: 11g Protein: 52g)

WEEK 2 DAY 6

Lunch: Leftover Spanish Omelette with Side Salad

Prep Time: 10 mins Cook Time: 0 mins Yield: 2 Servings

Ingredients:

1 head of romaine lettuce (200g), chopped

3 Tablespoons of olive oil (45ml)

1 Tablespoon of lemon juice (15 ml)

Leftover Spanish Omelette from Day 5 Lunch

Instructions:

In a large bowl, toss to combine the romaine lettuce with the olive oil and lemon juice. Divide the salad between 2 bowls.

In the oven or microwave, reheat the leftover omelette to desired temperature.

Divide the omelette between 2 plates and enjoy with the side salad.

(Calories: 511 Fat 45g Total Carbs: 12g Fiber: 5g Sugar:6g Net Carbs: 7g Protein: 18g)

Dinner: Lemon Ghee Salmon with Leek Asparagus Ginger Saute

Prep Time: 10 min Cook Time: 20 mins Yield: 2 Servings

Ingredients:

For the garlic ghee salmon –

2 filets of salmon (with skin on), fresh or frozen (340g), defrosted if forzen

1 Tablespoon of ghee (15ml), melted

4 cloves of garlic (12g), minced or finely diced

2 teaspoons of lemon juice (10 ml)

Salt, to taste

For the leek asparagus ginger saute –

2 Tablespoons of avocado oil (30ml), to cook with

10 spears of asparagus (160g), chopped

1 leek (90g), sliced

1 Tablespoon of lemon juice (15ml)

2 teaspoons of ginger powder(4g)

Salt, to taste

Instructions:

Preheat oven to 400F (200C). Place each salmon filet on a separate piece of aluminium foil of parchment paper.

In a small bowl, combine the melted ghee, garlic, and lemon juice. Season with salt, to taste. Cover each salmon filet with equal amounts of the ghee mixture. Tightly fold the aluminium foil or parchment paper into packets. Place the packets on a baking sheet.

Place the baking sheet in the oven and bake for 10 minutes. Open each packet and continue to bake for an additional 10 minutes until the salmon is cooked through and flakes easily. Remove the salmon from the oven and let cool slightly.

Meanwhile, add the avocado oil to a large skillet over medium-heat. Add the asparagus and leek to the skillet and saute until the vegetables are soft, about 8 to 10 minutes.

Add the lemon juice and ginger powder to the skillet and saute for an additional 1 to 2 minutes. Season with salt, to taste.

Divide the saute between 2 plates and top each plate with a salmon filet.

(Calories:682 Fat: 51g Total Carbs: 15g Fiber: 4g Sugar: 5g Net Carbs: 11g Protein: 43g)

WEEK 2 DAY 7

Lunch: 3-Ingredient Creamy Smoked Salmon ‘Pasta’

Prep Time: 10 mins Cook Time: 5 mins Yield: 2 servings

Ingredients:

2 Tablespoons of coconut oil (30 ml), to cook with

8 oz of smoked salmon (224 g), diced

2 zucchinis (240g), spiralized or use a peeler to create noodle-like strands

1/4 cup of mayo (60ml)

Instructions:

In a medium skillet, melt the coconut oil over medium-high heat. Add the smoked salmon to the skillet and saute until slightly browned, about 2 to 3 minutes.

Add the zucchini ‘pasta’ to the skillet and saute until soft. about 1 to 2 minutes.

Add the mayo to the skillet and stir well to combine.

Divide the smoked salmon ‘pasta’ between 2 plates and serve.

(Calories: 470 Fat: 42g Total Carbs: 4g Fiber: 1g Sugar: 2g Net Carbs: 3g Protein: 21g)

Dinner: Leftover Chicken Broccoli Casserole

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 Servings

Ingredients:

Leftover Chicken Broccoli Casserole from Day 5 dinner

Instructions:

In the oven or microwave, reheat the leftover chicken brocolli casserole to desired temperature.

Divide the casserole between 2 plates and enjoy.

(Calories: 759 Fat: 53g Total Carbs: 17g Fiber: 6g Sugar: 6g Net Carbs: 11g Protein: 52g)

WEEK 3 – KETO MEAL PLAN

Breakfast Recipes:

Frothy Keto Coffee

Keto Breakfast Stack

Keto Apple Cinnamon Muffins

Week 3 Day 1

Lunch: Chicken Pepper Stir-Fry

Dinner: Keto Cottage Pie

Week 3 Day 2

Lunch: Mini Spinach Meatloaves with Creamy Cucumber Salad

Dinner: Creamy Tomato Basil Chicken ‘Pasta’

Week 3 Day 3

Lunch: Chicken Cauliflower ‘Couscous’ Salad

Dinner: Easy Salmon Curry

Week 3 Day 4

Lunch: Baked eggs in avocados

Dinner: Leftover Keto Cottage Pie

Week 3 Day 5

Lunch: Leftover mini spinach meatloaves with avocado salad

Dinner: One-pot pork and cabbage stew

Week 3 Day 6

Lunch: Leftover Chicken Cauliflower ‘Couscous’ Salad

Dinner: Zucchini beef saute with garlic and cilantro

Week 3 Day 7

Lunch: Chicken hash with coconut dijon sauce

Dinner: Leftover one pot and cabbage stew

WEEK 3 RECIPES

Breakfast recipes: Frothy Keto Coffee

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 Servings

Ingredients:

2 cups of black coffee (480ml)

1/4 cup of unsweetened coconut milk or unsweetened almond milk (60 ml)

2 Tablespoon of coconut oil (15 ml)

Instructions:

Place the coffee, coconut milk or almond milk, ghee, and coconut oil in a blender and blend until fully combined.

Divide the coffee between 2 mugs and serve

(Calories: 190 Fat: 22g Total Carbs: 0g Fiber: 0g Sugar: 0g Net Carbs: 0g Protein: 0g)

Breakfast: Keto Breakfast Stack

Prep Time: 15 mins Cook Time: 15 mins Yield: 2 servings

Ingredients:

4 slices bacon (112g)

1/4 lb of ground pork (110g)

1/4 lb of ground chicken (110g)

1 medium egg, whisked

2 teaspoons of Italian seasoning (2g)

1 teaspoon of salt (5g)

1/4 teaspoons of black pepper (1/2g)

2 large portobello mushrooms (or other mushrooms), stems removed

1 avocado, sliced

Instructions:

In a large skillet, saute the bacon over medium-high heat until crispy, about 4 to 5 minutes. Remove the bacon from the skillet and place on a paper towel-lined plate to drain. Reserve the bacon grease.

In a medium bowl, combine the ground pork, ground chicken, whisked egg, Italian seasoning, and salt. Form the mixture into 4 thin patties.

Place the patties in the skillet with the reserved bacon grease and fry over medium-high heat until fully cooked, about 2 to 4 minutes per side. Removed the cooked patties from the skillet and set aside.

Place the mushrooms in the same skillet and cook over medium-high heat until soft to your liking, about 2 to 3 minutes per side. Remove the mushrooms from the skillet and set aside.

To assemble, place each mushroom on a plate and stack with 2 patties, 3 avocado slices, and 2 slices of bacon. Serve the breakfast stack with any remaining avocado slices.

(Calories: 680 Fat: 54g Total Carbs: 13g Fiber: 8g Sugar: 2g Net Carbs: 5g Protein: 38g)

Breakfast: Keto Apple Cinnamon Muffins

Prep Time: 10 mins Cook Time: 20 mins Yield: 12 muffins

Ingredients:

3 cups of almond flour (180g)

1/2 cup of ghee (120ml), melted (plus additional to grease the muffin pan)

1/4 cup of applesauce (60ml)

1 teaspoon of lemon juice (5ml)

3 medium eggs, whisked

3 tablespoons of cinnamon powder (18g)

1 teaspoon of nutmeg (2g)

1/4 teaspoon of ground cloves (1g)

1 teaspoon of baking soda (4g)

Stevia or low carb sweetener of choice, to taste

Instructions:

Preheat oven to 350F (175C). Grease a 12-cup muffin pan with melted ghee or line with paper liners.

In a large bowl, combine the ingredients until smooth. Pour the mixture into the prepared muffin pan.

Place the baking pan in the oven and bake for 18 to 20 minutes until a toothpick comes out clean when you insert it into a muffin.

Remove the muffins from the oven and let cool before serving. Store any leftovers in an airtight container.

(Calories: 241 Fat: 22g Total Carbs: 7g Fiber: 4g Sugar: 2g Net Carbs: 3g Protein: 7g)

Week 3 Day 1

Lunch: Chicken Pepper Stir-Fry

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 Servings

Ingredients:

3 Tablespoons of coconut oil (45ml), to cook with

2 medium bell peppers (240g), sliced

2 chicken breasts (400g), thinly sliced

1 Tablespoon of gluten-free tamari sauce or coconut aminos (15ml)

1/4 teaspoon of chili powder (1g) (or to taste) (optional)

Salt and pepper, to taste

Instruction:

In a large skillet, melt the coconut oil over medium-high heat. Add the bell peppers to the skillet and stir-fry until slightly softened, about 3 to 4 minutes.

Add the chicken to the skillet and stir-fry until cooked through, about 8 to 10 minutes.

Add the tamari sauce sauce or coconut aminos and optional chili powder to the skillet and stir-fry for an additional 1 minute. Season with salt and pepper, to taste.

Divide the stir-fry between 2 plates and serve.

(Calories: 595 Fat: 41g Total Carbs: 7g Fibers: 2g Sugar: 3g Net Carbs: 5g Protein: 48g)

Dinner: Keto Cottage Pie

[Refrigerate half of the cottage pie for Day 4 Dinner] Prep Time: 15 mins Cook Time: 45 mins Yield: 4 servings

Ingredients:

1 head of cauliflower (600g), broken into small florets

2 tablespoons of ghee (30ml), melted

1/4 cup of avocado oil (60ml), to cook with (plus additional to grease the baking dish)

1 medium onion (110g), thinly sliced

1 1/2 lbs of ground beef (675g)

2 carrots (100g), grated

2 tablespoons of Italian seasoning (6g)

2 tablespoons of fresh parsley (2g), chopped

Salt and pepper, to taste

Instructions:

Preheat the oven to 350F (175C). Grease a baking dish (9-inch X 9-inch or 23 cm X 23 cm) with avocado oil and set aside.

Boil or steam the cauliflower until fork-tender, about 5 to 10 minutes (depending on the size of the florets). Drain well.

Using a food processor or blender, combine the cauliflower with the melted ghee until smooth. Season with salt, to taste. Set aside.

Meanwhile, add the avocado oil to a large skillet over medium-high heat. Add the onion to the skillet and avocado and saute until translucent, about 4 to 5 minutes.

Add the ground beef and carrots to the skillet and saute until the ground beef is browned, about 8 to 10 minutes.

Add the Italian seasoning and fresh parsley to the skillet and saute for an additional 1 to 2 minutes. Season with salt and pepper, to taste.

Place the beef mixture in the bottom of the prepared baking dish. Spread the reserved cauliflower mash over the beef mixture.

Place the baking dish in the oven and bake for 30 minutes.

Remove the baking dish from the oven and let cool slightly. Refrigerate half of the cottage pie for Day 4 Dinner.

Divide the remaining cottage pie between 2 plates and serve.

(Calories: 684 Fat:57g Total Carbs:13g Fiber:5g Sugar:6g Net Carbs:8g Protein: 32g)

WEEK 2 DAY 2

Lunch: Mini Spinach Meatloaves with Creamy Cucumber Salad

Prep Time:10 mins Cook Time:30 mins Yield:4 servings [Refrigerate half of the mini meatloaves for Day 5 lunch]

Ingredients:

For the mini spinach meatloaves –

2 Tablespoons of coconut oil (30ml) (plus additional to grease the muffin pan)

1 medium onion (110g), minced or finely diced

4 cloves of garlic (12g), minced or finely diced

1/2lb of ground beef (225g)

1/2lb of ground pork(225g)

8 cups of spinach (240g), chopped

8 medium eggs, whisked

2/3 cup of coconut milk (160ml)

2 Tablespoons of Italian seasoning (6g)

1 Tablespoons of salt (15g)

1 teaspoons of pepper (1g)

For the creamy cucumber salad –

1 cucumber (220g), thinly sliced

2 tablespoons of lemon juice (30ml) (or to taste)

Salt, to taste

Instructions:

For the mini spinach meatloaves –

Preheat oven to 400F(200C). Grease 2 (12 cups each) muffin pans with coconut oil or line with paper liners and set aside.

In a large skillet, melt the coconut oil over medium-high heat. Add the onion and garlic to the skillet and saute until the onion is soft, about 4 to 5 minutes.

Add the ground beef and ground pork to the skillet and saute until cooked through, about 6 to 8 minutes.

Add the spinach to the skillet and saute until wilted, about 2 to 3 minutes. Remove the skillet from the heat and set aside to cool.

In a large bowl, combine the cooled beef mixture with the whisked eggs, coconut milk, Italian seasoning, salt, and pepper. Pour equal amounts of the mixture into the prepared muffin pans.

Place the muffin pan in the oven and bake for 10-12 minutes until cooked through and the eggs are set. Refrigerate half of the mini meatloaves for Day 5 lunch.

Divide the remaining mini meatloaves between 2 plates and serve.

For the creamy cucumber salad-

In a medium bowl, combine the sliced cucumber with the mayo and lemon juice. Season with salt, to taste.

Divide the cucumber salad between 2 bowls and serve.

(Calories: 625 Fat: 49g Total Carbs: 10g Fiber:4g Sugar:4g Net Carbs:6g Protein:38g)

Dinner: Creamy Tomato Basil Chicken ‘Pasta’

Prep Time:10 mins Cook Time:30 mins Yield: 2 servings

Ingredients:

2 Tablespoons of coconut oil (30ml), to cook with

2 chicken breasts (400g), diced

1 can of diced tomatoes (14 oz or 400g), drained

1/4 cup of coconut milk (60ml) (from the top of a refrigerated can of coconut milk)

1/2 cup of fresh basil leaves (16g), chopped

4 cloves of carlic (12g), minced or finely diced

1 zucchini (120g), spiralized or use a peeler to make into long noodle-like strands

Salt and pepper, to taste

Instructions:

In a large skillet, melt the coconut oil over medium-high heat. Add the chicken to the skillet and saute until fully cooked, about 8 to 10 minutes.

Add the diced tomatoes to the skillet and saute until soft, about 2 to 3 minutes

Add the coconut cream, fresh basil, and garlic to the skillet and cook until the sauce starts to thicken, about 2 to 3 minutes. Season with salt and pepper, to taste.

Divide the zucchini ‘pasta’ between 2 plates. Top the zucchini ‘pasta’ with equal amounts of the creamy basil chicken and serve.

(Calories:633 Fat:40g Total Carbs:15g Fiber:4g Sugar:6g Net Carbs:11g Protein:49g)

WEEK 3 DAY 3

Lunch: Chicken Cauliflower ‘Couscous’ Salad

[Refrigerate half of the ‘couscous’ salad for Day 6 lunch] Prep Time:15 mins Cook Time: 10 mins Yield: 4 Servings

Ingredients:

2 Tablespoons of coconut oil (30 ml), divided, to cook with

2 chicken breasts (400g), diced

1 head of cauliflower (600 g), processed into rice-like pieces

1 cucumber (220g), diced

1 medium bell pepper (120g), diced

4 green onions (20g), chopped

1/2 cup of fresh parsley (8g), chopped

2 Tablespoon of olive oil (30ml)

1 Tablespoon of lemon juice (15ml) (or to taste)

2 teaspoons of garlic powder (7g)

2 teaspoons of cumin powder (4g)

Salt and pepper, to taste

Instructions:

In a large skillet, melt the coconut oil over medium-high heat. Add the chicken to the skillet and saute until fully cooked, about 8 to 10 minutes. Season with salt and pepper, to taste.

In a large bowl, combine the cooked the cooked chicken, cauliflower, cucumber, bell pepper, green onions, and fresh parsley with the olive oil, lemon juice, garlic powder, and cumin powder. Season with additional salt and pepper, to taste. Refrigerate half of the ‘couscous’ salad for Day 6 lunch.

Divide the remaining ‘couscous’ between 2 bowls and serve.

(Calories: 371 Fat: 24g Total Carbs: 11g Fiber: 4g Sugar: 5g Net Carbs: 7g Protein: 27g)

Dinner: Easy Salmon Curry

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 Servings

Ingredients:

2 Tablespoons of coconut oil (30 ml), to cook with

1/2 medium onion (55g), thinly sliced

7 oz of green beans (196g), diced

2 cups of chicken broth (480ml)

1 lb of salmon (with skin on), fresh or frozen (450g), defrosted in frozen, diced

1 ad 1/2 tablespoons of curry powder (11g)

1 teaspoon of garlic powder (3g)

1/2 cup if coconut cream (120ml) (from the top of a refrigerated can of coconut milk)

2 Tablespoons of fresh basil leaves (4g), chopped (for garnish)

Salt and pepper, to taste

Instructions:

In a large saucepan, melt the coconut oil over medium-high heat. Add the onion and saute until translucent, about 2 to 3 minutes.

Add the green beans to the saucepan and saute until slightly soft, about 5 to 6 minutes.

Add the chicken broth to the saucepan and bring to a boil.

Add the salmon, curry powder, and garlic powder to the saucepan and continue to boil for 1 minute.

Reduce the heat to a simmer and add the coconut cream. Continue to simmer, stirring occasionally, until the salmon is fully cooked, about 3 to 5 minutes. Season with salt and pepper, to taste.

Divide the curry between 2 bowls and garnish with equal amounts of the fresh basil.

(Calories: 909 Fat: 67g Total Carbs: 16g Fiber: 6g Sugar: 3g Net Carbs: 10g Protein: 59g)

WEEK 3 DAY 4

Lunch: Baked Eggs in Avocados

Prep Time: 10 mins Cook Time: 15 mins Yield: 2 servings

Ingredients:

2 large avocados (400 g)

4 medium eggs

2 Tablespoons of olive oil (30 ml), divided

2 cups of spinach (60 g)

Salt and pepper, to taste

Instructions:

Preheat oven to 400 F (200 C).

Slice each avocado in half lengthwise. Remove and discard the avocado pits. Place each avocado half on a baking sheet.

Crack each egg into a bowl. Carefully remove each yolk from the bowl and place in each avocado half.

Pour approximately 1 teaspoon (5 ml) of olive oil over each avocado half.

Place the baking sheet in the oven and bake for 12 minutes.

Remove the baking sheet from the oven and season each avocado with salt and pepper, to taste.

Divide the spinach between 2 plates. Place 2 baked avocado halves on each plate and drizzle with the remaining olive oil.

(Calories: 572 Fat: 51 g Total Carbs: 18 g Fiber: 14 g Sugar: 1 g Net Carbs: 4 g Protein: 17 g)

Dinner: Leftover Keto Cottage Pie

Prep Time: 5 mins Cook Time: 0 mins Yield: 2 Servings

Ingredients:

Leftover Keto Cottage Pie from Day 1 Dinner

Instructions:

In the oven or microwave, reheat the leftover cottage pie to desired temperature.

Divide the cottage pie between 2 plates and enjoy

(Calories: 684 Fat: 57g Total Carbs: 13g Fiber: 5g Sugar: 6g Net Carbs: 8g Protein: 32g)

WEEK 5 DAY 5

Lunch: Leftover Mini Spinach Meatloaves with Avocado Salad

Prep Time: 10 min Cook Time: 0 mins Yield: 2 servings

Instructions:

In a small bowl, combine the avocado with the olive oil and balsamic vinegar. Season with sale and pepper, to taste.

In the oven or microwave, reheat the leftover mini meatloaves to desired temperature.

Divide the mini meatloaves between 2 plates and enjoy with the avocado salad.

(Calories: 725 Fat: 58g Total Carbs: 16g Fiber:8g Sugar: 3g Net Carbs: 8g Protein: 37gm)

Dinner: One-pot Pork and Cabbage Stew

Prep Time: 20 mins Cook Time: 2 hours Yield: 4 Servings [Refrigerate half of the stew for Day 7 dinner]

Ingredients:

2 Tablespoons of coconut oil (30ml), to cook with

2 lbs of pork shoulder (900g), cubed

1 head of cabbage (700g), thinly sliced

1 medium onion (110g), thinly sliced

1/2 leek (45g), sliced

3 cups of cold water (720ml)

1 Tablespoon of apple cider vinegar (15ml)

2 teaspoon of fresh ginger (5g), minced or finely diced

Pepper, to taste

Instructions:

In a large pot or Dutch oven, melt the coconut oil over medium-high heat. In batches, sear the pork until browned on all sides, about 5 to 6 minutes per batch. Return the browned pork to the pot.

Reduced the heat to medium and add the cabbage, onion, leek, water, apple cider vinegar, salt, and fresh ginger to the pot.

Cover and simmer, stirring occasionally, for 2 hours until the vegetables are soft and the pork is fork-tender. Add additional water to the pot during the cook time, if needed. Season with additional salt and pepper, to taste. Refrigerate half of the stew for Day 7 dinner.

Divide the remaining stew between 2 bowls and serve.

(Calories: 544 Fat: 35g Total Carbs: 14g Fiber: 5g Sugar: 7g Net Carbs: 9 g Protein: 42g)

WEEK 3 DAY 6

Lunch: Leftover Chicken Cauliflower ‘Couscous’ Salad

Prep Time: 5 mins Cook Time: 0 Yield: 2 Servings

Ingredients:

Leftover chicken cauliflower ‘couscous’ salad from day 3 lunch.

Instructions:

If desired, reheat the leftover chicken cauliflower ‘couscous’ salad.

Divide the ‘couscous’ salad between 2 plates and enjoy.

(Calories: 372 Fat: 24g Total Carbs: 11g Fiber: 4g Sugar: 5g Net Carbs:7g Protein: 27g)

Dinner: Zucchini Beef Saute with Garlic and Cilantro

Prep Time: 10 mins Cook Time: 10 mins Yield: 2 Servings

Ingredients:

3 Tablespoons of avocado oil (45ml), to cook with

2 beef steaks (400g), sliced into 1-inch (2 and 1/2 cm) strips

1 zucchini (120g), sliced into 1-inch (2 1/2 cm) strips

2 Tablespoons of gluten-free tamari sauce or coconut aminos (30 ml)

3 cloves of garlic, minced or finely diced

1/4 cup of fresh cilantro (4g), chopped

Salt and pepper, to taste

Instructions:

Add the avocado oil to a large skillet over medium-high heat. Add the steak to the skillet and saute until slightly browned, about 1 to 3 minutes.

Add the zucchini to the skillet and saute until slightly soft, about 1 to 2 minutes.

Add the tamari sauce or coconut aminos, garlic, and fresh cilantro to the skillet and continue to saute until the beef is cooked to your liking, about 1 to 3 minutes. Season with salt and pepper, to taste.

Divide the saute between 2 plates and serve.

(Calories: 737 Fat: 63g Total Carbs: 5g Fiber: 1g Sugar: 1g Net Carbs: 4g Protein: 35g)

WEEK 3 DAY 7

Lunch: Chicken Hash with Coconut Dijon Sauce

Prep Time: 10 mins Cook Time: 20 mins Yield: 2 Servings

Ingredients:

For the coconut dijon sauce-

1/4 cup of ghee (60ml)

2 Tablespoons of Dijon mustard (30ml)

2 Tablespoons of chicken broth (30ml)

2 Tablespoons of coconut butter (30g)

For the chicken hash –

2 tablespoons of coconut oil (30ml), to cook with

1/2 medium onion (55g), thinly sliced

1 carrot (50g), grated or thinly sliced

1/2 leek (45g), thinly sliced

1 chicken breast (200g), diced

2 cups of spinach (60g)

Salt and pepper, to taste

Instructions:

In a small saucepan, melt the ghee over medium heat

Reduce the heat to low and add the dijon mustard and chicken broth to the saucepan. Simmer, whisking frequently, for 5 minutes until the sauce is slightly thickened.

Add the coconut butter to the saucepan and continue to simmer, whisking continuously, for an additional 5 minutes until the sauce is desired consistency. Remove the saucepan from the heat and let cool. (Sauce will continue to thicken as it cools)

Meanwhile, melt the coconut oil in a large skillet over medium-high heat. Add the onion, carrot, and leek to the skillet and saute until the vegetables are slightly soft, about 3 to 4 minutes.

Add the chicken to the skillet and saute until cooked, about 5 to 6 minutes. Season with salt and pepper, to taste.

Divide the spinach between 2 plates and top with equal amounts of the chicken hash. Drizzle equal amounts of the coconut sauce over the hash and serve.

(Calories: 698 Fat: 62g Total Carbs: 13g Fiber: 5g Sugar: 4g Net Carbs: 8g Protein: 26g)

Dinner: Leftover One Pot Pork and Cabbage Stew

Prep Time: 5 min Cook Time: 0 min Yield: 2 servings

Ingredients:

Leftover one pot pork and cabbage stew from Day 5 dinner

Instructions:

On the stovetop or in a microwave, reheat the leftover pork and cabbage stew to desired temperature.

Divide the stew between 2 bowls and enjoy.

(Calories: 351 Fat: 35g Total Carbs: 16g Fiber: 6g Sugar: 8g Net Carbs: 10 g Protein: 42g)

The post 21 Day Keto Diet Plan for weight loss (Keto Beginners) appeared first on Natural Wellness and Remedies.

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weight-loss-affiliate-programs · 5 years

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Weight Loss Affiliate Programs

There are lots of different reasons and occasions for shedding the pounds. Lifestyles and eating habits have evolved rapidly as we progressed. Eating is not so much as a need as it is a social activity. Losing weight is now a problem shared by everyone around the globe. All of us need to watch how much weight we put on as this is essential for a long and healthy life. Listed here among the many books are some of the most important books that have revolutionized the weight losing phenomena in the last decade. These books are ranked on top among the many that have been published. Here are the excerpts from some of these books:

1 Hour Belly Blast

The belly is one of the toughest spots on the body to lose fat. The subcutaneous fat here is so stubborn that millions of people struggle with their diet and exercise for months before they see any results. Most of these people quit because they lose motivation. If readers of the book use the instruction correctly, this program will help them shed the excess pounds, stabilize your blood sugar levels and reduce the risk of getting many serious health issues which are linked to obesity. Most of all the book is very easy to follow.

Red Tea Detox

There is often a lot of debate in the medical and fitness community about whether we really need to detox. One camp believes that a good detox has many beneficial effects, while the other camp believes that the body is capable of detoxing on its own. That’s what the liver is for.

So, the question is – Who is right? The answer is that both groups are right. The body is capable of detoxing on its own. That is indeed true. So is the fact that products such as detox tea and patches do help the body cleanse itself. The fact of the matter is that our polluted environments, poor diet choices, water intake, etc. add toxins into our system. While the liver can get rid of the toxins, it doesn’t hurt to give it some help to speed things up. Let’s not overwork our liver. The Red Tea Detox is one of the best detox tea recipes available. The book is a bestseller and has sold thousands of copies. The ingredients used in this tea are easy to obtain and contain a lot of antioxidant properties and fat burning benefits.

PaleoHacks Cookbooks

Despite all the opinions and debate, the Palio Diet has repeatedly shown how effective it is for aiding in weight loss and improving your health in general. Even to this day, the popularity of the Poleo Diet shows no signs of waning and is still extremely popular all over the world. Also known as the caveman diet, this is NOT an easy diet to follow. Since eating out will become next to impossible due to the restrictions, what you’ll need is a good paleo cookbook to help you navigate this uncharted territory. Because of this desperate need, the PaleoHacks Cookbook has become an online bestseller. With thousands and thousands of copies sold and a long list of happy customers, this cookbook has proven that it’s head and shoulders above all the rest.

Organifi Green Juice

We’ve all heard about the health benefits of juicing and how effective green juices are. But with the plethora of juices on the market, which one do you choose? How do you even decide which is good for you? Organifi has been one of the bestselling green juice products for a couple of years now. Rich in micronutrients that the human body needs, they also contain lots of antioxidants to keep nasty diseases at bay.

These are just a few benefits of Organti Green Juice:

* Hassle-free and a time saver. No need to do the juicing yourself. * Improves mental clarity. * You’ll feel much better and your health improves. * Strengthens your immunity and wards off diseases. * Makes your skin clear and healthy. * De-stress and relaxes your body. * Helps the body to detox. * Contains no soy, gluten or GMOs. * Vegans can consume it too.

Lean Belly Breakthrough

The number one goal around the world is weight loss. The reason so many people struggle to lose weight is that it’s one of the most challenging goals on the planet. While the concepts are simple, the application is a Herculean Task. One weight loss system known as the Lean Belly Breakthrough has become an online hit. Having sold thousands of copies already, it’s still just as popular as ever. While this weight loss program was born out of necessity, the formula used in the Lean Belly Breakthrough relies on several highly effective principles of weight loss. What’s truly interesting is that no fat burners, medication, supplements or surgery is involved.

Fat Burning Kitchen

The Fat Burning Kitchen is one of the bestselling diets and fitness books online. It has sold thousands of copies and there are tons of testimonials from satisfied customers. It’s a proven product that truly works. Fat Burning Kitchen keeps things simple and tells you what you need to know. Eat this, avoid this, do this and don’t do this. That’s about it in a nutshell. All you need to do is follow the instructions. One good point about this guide is that it’s not totally focused on fat loss. The goal here is to be healthy and fat loss is just one of the benefits When you follow the advice in Fat Burning Kitchen, your insulin sensitivity will improve and so will your blood pressure levels.

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ezhealth101 · 6 years

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artsoccupychi · 6 years

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Healthy Travel Food – The Ultimate Packing Lists for Eating Right on a Trip

I’m a busy single mom who does a lot of traveling, with and without my kids. Part of my journey to excellent health was learning habits and recipes that we enjoyed, that happened to also be really nutritious. But another major step was key to my being able to rehab my family’s health, many years ago when I got serious about ditching the Standard American Diet. And that is, learning how to be prepared, with ideas, and healthy options away from home.

In this article:

Finding Out How to Eat Healthy When Traveling

Packing for a Healthy Road Trip

A Healthy Plane Trip Food List

Tips for Finding Healthy Food While Traveling

Plan Your Food for Traveling

Packing Healthy Travel Food

Finding Out How to Eat Healthy When Traveling

Running kids to sports practices, attending “home” and “away” games for four competitive athletes, playing a traveling, competitive sport myself, and traveling all over the country giving lectures for six years, made me get creative about staying healthy travel food while on the road.

In addition to those times away from home, I’ve gone on vacations and humanitarian service missions, where I’ve taken my entire family to developing countries for several days or even weeks at a time.

How do I feed myself and my family well when I’m on the go and away from home so often?

I’ve been asked this question countless times, and I’m happy to share with you my strategies.

Packing for a Healthy Road Trip

Car trips are easier to plan for than plane trips because they are conducive to bringing coolers and a box of ingredients and equipment, and quarts of green smoothies for your first few days.

And more often, when you drive, you’ll have access to a kitchen, where you’re going.

You can eat healthy travel food even on long car trips, like one we took to Disneyland.

Our Disneyland Road Trip Food List

We brought enough food and snacks for two meals per day. (Make sure you book a hotel with a mini-fridge, but if you tell them you need it for medical purposes, they have to provide it.)

Then, I ask Siri for a salad bar or vegan restaurant nearby.

Our Disneyland healthy travel food packing, for a family of 6, looked like this:

In the Cooler:

Bags of baby carrots, sliced cucumbers, raw sweet potato sticks

½ gallon homemade yogurt

2 bags Costco organic mixed greens

1 bag Costco frozen mixed berries

a pint of soaked/drained sunflower seeds (to add to granola for breakfast)

a quart of alfalfa/radish/clover sprouts (to add to granola for breakfast)

In the Box:

BlendTec for a family, Nutribullet for a single person with limited ability to pack (can go in a suitcase easily)

Disposable cups, straws, bowls, spoons, and resealable baggies

Knife and cutting board for smoothies (I use it even on hotel room tables or vanities)

Containers with tight-fitting lids, for smoothies

Backpack for taking food to the parks

3 loaves whole-grain bread

organic peanut butter-honey (pre-mixed for sandwiches)

A gallon bag of homemade granola (*recipe below)

3 boxes rice milk

A gallon bag of soaked/dehydrated Teriyaki Almonds (*recipe below)

Tonya’s “For Cryin’ Out Loud Dehydrator Onion Bread” (*recipe below)

1 bunch ripe bananas (for green smoothies; also add to yogurt for breakfast)

bags of washed apples, pears, plums, celery sticks

Ziploc bags of dried fruit

Powdered greens and a shaker cup

5-gallon jug of filtered water

Avoid Processed Food Overloads

Not only did bringing our own healthy travel food to save us a lot of money, but we also didn’t feel horrible and sleep 10 hours a night to recover from a day of trans fats, chemicals, food dyes, and sugar from eating Disneyland food.

Our digestive function didn’t shut down, we didn’t struggle with blood sugar lows and resulting crabbiness.

Save Money and Eat Healthy

All in all, we may have enjoyed our vacation much more, in addition to saving a boatload of money compared to what we saw others doing.

When you travel, if you don’t think ahead about healthy travel food, you are more likely to be trapped in the worst of the Standard American Diet!

Tip: Try this make-ahead mix to travel with, for a healthy flax muffin-in-a-cup made in your hotel room!

A Healthy Plane Trip Food Packing List

Traveling by plane for an extended trip (especially with children) takes a little different planning.

For example, Europe for 3 weeks was a tricky trip. I want to share how we went and ate well (5-10 raw vegs/fruits daily) without hassle or excessive expense.

Making do Without Appliances

We had no green smoothies as a crutch because you don’t go to little European hotels with an appliance, nor will an appliance company cover your warranty if you blow it out with the weird plugs in various countries.

Plus, we had flights from Venice to Barcelona, and Barcelona to Paris, with strict weight requirements. A turbo blender is just too much weight.

We packed these healthy travel food options in our suitcases to take with us.

The Best Travel Food to Bring with You

1. A good organic powdered greens product. This saved us, nutritionally, in the absence of green smoothies! I stirred a large spoonful into a glass of water for everyone, morning and night. (If you would like to order from our friends at Organifi, use coupon code ROBYN15 at checkout–you’ll get 15% off your order!)

2. Grape Nuts, Shredded Wheat, Costco Granola, and Rice Dream. Double bag the rice milk in gallon Ziploc bags: two fit perfectly in one bag (you’ll need to put liquids in your checked baggage, not your carry-on).

Remove the Grape Nuts from their boxes (we bought the big Costco ones) and add another layer of protection with a gallon freezer bag. You don’t want these things exploding in your suitcases.

3. Gallon freezer bags of homemade granola, and pint bags of dry, raw seeds like pumpkin and sunflower, on a trip, are lifesavers.

Along with a box of rice milk you bring, they’re a breakfast that will serve you well for the most important meal of the day, helping you avoid a crappy hotel continental breakfast, which is never, in any country, an option that will give you sustained energy for the day.

Soak the seeds when you get to your destination, pour the water off the next morning, and use the seeds stirred into the baked granola, for living enzymes, the world’s healthiest fats, and powerful nutrition to power through until lunch!

Even restaurant breakfasts (which take time from your touring and are expensive) are pretty much never nutritious. We bought bananas in the market, upon arrival, to add to our cereal.

4. Paper bowls and plastic spoons (for breakfasts).

5. Snacks like sprouted Teriyaki Almonds (*recipe below), organic plant-based bars you bring from home, and apples travel well.

6. Frozen plastic pint and quart containers of green smoothies, or frozen green juice, double bagged, and rolled into pairs of jeans in my suitcase at the last minute.

This works when the hotel we’ll be arriving at has a fridge. If it doesn’t, you can get some ice and put green smoothies in the sink, with ice, to keep them cold for a couple of days. This is a bit of a hassle.

You can even get through Security with a pint of frozen green juice. (It’s not liquid!)

7. A 32-oz. bottle of water in everyone’s checked luggage, to tide us over till we’re able to stop and buy gallons of distilled or filtered water, so we don’t end up not drinking enough or drinking fluoridated, chlorinated water from taps or drinking fountains.

Make sure you’re drinking a lot of water when you’re traveling, especially with airline travel, because drinking lots of clean water is even more important than food.

Tips for Finding Healthy Food While Traveling

It’s not true that you can’t find something good to eat when you’re traveling. It is, however, true that you have to try a bit harder than when you’re at home.

Just know what you’re looking for. First and foremost, you’re looking for opportunities to get greens and vegetables (priorities #1 and #2) because those are the base of the pyramid, the most important foods, and also the hardest healthy travel food to find when traveling.

So when you can, find them, buy them, and eat them however you have to—even by the handful, plain!

More tips for travelers:

1. Look for Produce Stands and Local Farmers’ Markets.

You’re enjoying local fruit and vegetables in season, and can be part of your touring the area and experiencing what they grow there!

For example, when we went to Europe, we’d stop at a market and buy some healthy travel food options like this every day for lunch:

6 nectarines

6 large carrots (I never saw baby carrots in Europe)

A loaf of whole grain bread (a comedy of communication errors in a bakery in Paris taught me that “complete” is the word in France to describe whole grains).

Some local cheeses and mustard and tomatoes for the bread.

John Robbins | The Food Revolution

(Read John Robbins’ The Food Revolution on how European meat/cheese is highly government regulated and not full of antibiotics, steroids, infected pus and other lovelies like the U.S. products contain. Also, bread is made fresh, without hybridization of the wheat, without preservatives, and Europe does not have the glyphosate [Roundup] issue. So many people with gluten issues do fine with European bread.)

Shop at a Grocery Store and Eat Local Food

We’d wash the fruit and carrots, toss all the stuff in a backpack, and stop in a park somewhere to eat each day.

Part of the fun was going in the little local grocery markets to see what they have.

Finds like this make you feel at home in a strange city and add to the sense of discovery and accomplishment in your travels.

2. Know What to Look for in Restaurants.

While traveling to Europe (and often stateside), we would eat dinner in a restaurant. I’m certainly not going to take my kids to Italy without letting them try gelato and pizza!

Try a Lot of Local Cuisine

(Of course, the pizza bears no resemblance to what is offered here in the U.S. It is much better for you, and you can get many lovely vegetarian pizzas, one of the most popular varieties being topped with mounds of raw greens.)

Ditto Barcelona, where we enjoyed the paella (vegetarian, of course) and gazpacho.

And France? I did not, myself, try the white bread, but let the kids do it once because my then-husband thought it was somehow important in their “experiencing” France.

And of course, they did fall madly in love with crepes.

(Can you believe I had never tried that hazelnut/chocolate spread, Nutella, in my life, before France? Note to self: avoid at home. Wow, it was yummy on crepes. Do not include this as part of my “eat healthy” tips.)

Indulge and Eat Healthy

So, we did indulge, but always with a big green salad.

(I learned, after my childhood of severe hypoglycemia, that if one eats refined sugar now and then, it should be done only after a good, healthy, high-fiber meal.)

The Europeans have lots of watercress and other lovely greens that we consider exotic here. And amazingly, even without my green smoothies, and despite a few servings of gelato and crepes, I came home the same weight and had lots of energy each day for our adventures.

Healthy Fast Food Choice

Stateside, Subway is our standby as “fast food” on trips. Here’s what you do: get the “wheat” bread and order a Veggie Delite.

Tell the teenage employee to put on LOTS of cucumbers, bell peppers, tomatoes, and shredded carrots, and spinach if they have it (skip the iceberg lettuce). For a sauce, we just do brown mustard.

Order a Large Veggie Sandwich

Then, your sandwich lies there, open, looking a little skimpy.

The “sandwich artist” awaits further orders. Do not, in the interest of being polite, leave with that skimpy sandwich. You say, can I have a bunch more tomatoes? Thanks! And how about a lot more cucumbers?

(Go through the whole vegetable lineup again if necessary. Smile and use all your chatty charisma, so as to not completely annoy the sandwich maker.)

The Perfect Packed Sandwich

When your sandwich is piled high with veggies, they manage to squeeze it shut and package it up for you, and you get a rather nutritious meal, at least compared to most fast food. I recommend the 12-inch to make it filling enough for hiking around, on vacation.

Look for Healthy Restaurants

Other restaurants we ask Siri about, on U.S. trips, are Cafe Rio or Bajio’s for the salad with whole wheat tortilla, no meat, lots of black beans, and extra romaine.

Think what chains you have found healthy options at, and look for them when you’re out of town.

How to Eat Healthy in Other Restaurants?

Robyn with her daughter Emma and Dr. Petra Wiechel, on her trip to WY, ID, UT.

If I end up at one of the really lousy Americana chains like Chili’s, Applebee’s, TGI Friday’s, etc., I ask for extra romaine on the side and dressing on the side (so you can use a minimal amount).

Avoid Mexican and Chinese restaurants, because they rarely have anything raw or nutritious on their menu.

Indulging While on Vacation

On a trip across the West with friends from Europe, at any of our given restaurant meal, some were having a couple glasses of wine with dinner, or dessert, or coffee after dinner.

All of us are very health-conscious people. My point is, we all indulge, on vacation. If we’re doing some great things, all day, to keep nutrient density high, hopefully, it’s enough to continue enjoying the vacation.

3. Look for Juice Bars and Salad Bars.

Greens are your #1 daily priority, and Google makes this easy.

I’ve found a juice bar and had a wheatgrass shot in the AMSTERDAM airport, and had another giant glass of made-to-order fresh carrot-celery juice in DOWNTOWN PRAGUE. That’s right, in the Czech Republic! Where a tour guide told us, “Our national vegetable is pork.”

Go for Green Drinks and Whole Foods

Buy green smoothies or no-fruit green juices, made fresh, with superfood additions. Some Whole Foods Markets have made-to-order juice bars.

In fact, Whole Foods was my go-to when I did my lecture tour for 6 years in 450 cities. in virtually every city we drove to, whoever isn’t the driver programs WFM in the GPS, to find the closest one. We’d get a giant salad bar to last lunch and dinner, plus a few healthy snacks and treats. It’s kind of an adventure, and it’s McDonald’s-like in that you know what you will get when you go there. Predictable and better than wandering around town hoping to find some reasonably non-toxic grub.

4. Don’t Buy Into the Idea that There’s Nothing Healthy to Eat in Airports.

You just have to look a little bit harder. I’ve found amazing quinoa/kale salad in the Phoenix airport recently, for instance.

Healthy Food Places in Airports

The Denver airport has a restaurant that serves only locally grown food selections. The Atlanta airport has a fresh juice bar. And you can get a green smoothie at Jamba Juice in most airports, though tell them to triple the greens and halve the fruit content.

Keep Looking

The point is, look around a bit, and you’ll find something plant-based, something whole, something that gives life rather than spends it. Anywhere in the world.

Here are some photos our readers shared with us, about healthy travel food “finds” on their vacations, plus a few of my own. You really can eat right, while traveling, with a bit of effort!

We got this healthy steamed and sautéed potatoes and veggies in a BBQ place in the Atlanta airport.

Look around after you’ve gone through Security and before you board your plane…Finding a good meal is a better use of time than sitting in the waiting area anyway. Survey what’s available and embrace the challenge of eating well. I found a kale-quinoa salad at a restaurant called La Grande Orange in the Phoenix airport.

And I found a juice bar inside an otherwise Standard American Diet place called Mediterranean Grill in the Detroit airport, where I get a celery/carrot juice, made fresh to order, anytime I fly through Detroit.

Check out this unassuming little place, on one end of New York City’s Canal Street, where Coach Judi and I got a 16 oz. organic, fresh-pressed parsley, cucumber, celery, carrot, and beet juice in two minutes flat. Vibrations high for the rest of the day!

Myra Johnson of Utah took her family to Rocky Point, Mexico on a humanitarian trip and stopped at “Mario’s” for food. Fresh smoothies were the main feature, with spinach, barley, flaxseed, and even asparagus! One of the smoothies Mario makes with his 11 blenders is called “Para El Estrenimianto”—for constipation! Myra took her family again the next day.

Our webmaster Jason’s wife and little boy enjoyed a green smoothie of peas, cucumbers, broccoli and spinach in a mainstream place you’d never guess would have such a great option.

Plan Your Food for Traveling

I hope these ideas are useful to you, and the recipes I made before our Disneyland trip are below for your enjoyment! And grab our Healthy Travel Food Packing List, here! It’s free and it’ll make eating healthy on your next road trip or vacation a breeze!

Special Offer! Want more ideas for healthy travel food while on vacation, on a budget, or with little time? Want to know how to get your kids to buy into healthful eating? Get my books How To Eat Right In The Real World and How To Raise Healthy Eaters at 50% off the already discounted set! Enter the coupon code ROADTRIP at checkout!

Recipes:

Teriyaki Almonds

Candied Almonds

Homemade granola

Tonya’s onion bread

What’s in your travel food list? Share them with us in the comments section below!

Disclosure: This post may contain Affiliate links that help support the GSG mission without costing you extra. I recommend only companies and products that I use myself.

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