Free Keto Meal Plans!

Ok, so not EVERYONE on keto eats bacon and eggs, but it can be a perk!

Sign up for my mailing list to get free access to 2 keto meal plans with recipes!

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1500 Calorie (ish) Keto-Pescatarian Meal Plan

MEAL #1
Keto Cereal (Click here for keto cereal recipe)
1/4 cup mixed berries
2 tbsp coconut cream
Top cereal with berries of choice
Use coconut cream in coffee/tea
*Scoop thick cream off of a can of full-fat coconut milk (Thai brand)

MEAL #2
3 whole large eggs
50 g smoked salmon
1 tbsp olive oil or mayo
2 cups  spring mix
6 cherry tomatoes
Optional veggies

Make eggs/salmon into an omelet/scramble/egg muffins. Use oil to dress salad or saute egg/veggies.   Add lemon/lime/vinegar to dressing!
Try topping with salsa/hot sauce for more flavor and variety, trace carbs.

MEAL  #3
5 oz  Firm Tofu
50 g avocado
2 cups zucchini
Optional veggies

Grill or pan fry tofu with seasonings of your choice.                                                                                                          Make zucchini into noodles and create a sauce by blending avocado/lemon/spices, so yummy and great hot or cold!

MEAL #4
3 tbsp chia seeds
1 cup sf cashew milk

Make into a chia pudding for dessert.                                                                                                                                 Mix together with stevia/cinnamon/vanilla/cocoa (your choice!) and let sit in fridge to thicken 2-3 hours or overnight.

Devour!

Optional: 10 g net carb fromadditional veggies of your choice

Totals:  79 protein, 20 net c (67 total, 47 fiber), 124 fat (5% c, 21%p, 74% f)
(1512 calories total)

1500 (ish) Calorie Keto Meal Plan

MEAL #1
1 whole large egg
2 slices cooked bacon
2 cups spring mix
1 tbsp coconut oil

Make bacon/eggs into omelet/scramble/egg muffins or hard boil/cook in advance. Use oil for dressing or blend into a.m. coffee!

MEAL #2
3 oz boneless skinless chicken thigh
100 g avocado
1 tbsp olive oil
15 g sunflower seeds
200 g romaine lettuce
1/2 cup cucumber
1 oz red onion

Salad! Mix together with spices, vinegar or lemon, etc. for a super satisfying fat-fueled salad. Avocado can be blended with vinegar/citrus to make a creamy, dairy-free dressing.

*Protein is cooked measurements

MEAL  #3
3 oz extra lean ground beef
1 cup spaghetti squash
1 tbsp olive or coconut oil

Make into meatballs/patties or pan fry with squash/spices for “meat sauce.” Add salsa, hot sauce, etc.

MEAL #4
2 PB Cookies (Click here for PB cookie recipe)
15 g coconut butter
1 cup SF cashew milk

Top with coconut butter, & wash it down with cashew milk (try adding stevia/vanilla for a creamy sweet treat, so nice!)

Enjoy!

Optional: 10 g net carb from additional veggies of your choice

Totals:  79 protein, 29 net c (53 total, 24 fiber), 122 fat (7.2% c, 21%p, 71.8% f)
 (1530 calories total)

 

What If These Macros Aren’t Right For Me?

Obviously 1500 calories isn’t going to be right for everyone, but I think this is a good middle ground that is easy to adjust depending where you need to be.

If you’re eating LESS than this, your calories are probably going to be adjusted in terms of fat.

Take some oils out and voila, your fat macros will be lower.

If you’re eating MORE than this, you’re likely going to adjust both protein and fat up.

This is easy, increase your protein serving sizes and add some extra fat via things like bullet proof coffee, homemade dressings, nuts/seeds, etc.

This is a great starting place that can be easily adjusted to work for you!

If you’re not even sure WHERE to start with macros, first start by figuring out your calorie intake based on your goals (there are lots of online calcs for this), then figure out what ratio of protein/fats/carbs is right for you.

I generally recommend a break down of around 70-75%  fat, 20% protein, and 5% carbs as a starting point for keto and adjust from there.

Remember to ensure you’re getting lots of water and balancing your electrolytes through added salt/minerals when adjusting to keto to avoid the “keto flu!

I hope you love these keto meals as much as I do.

Don’t forget to tag me in your recipes @kyfitnessandnutrition and let me know if you have questions!

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2 Ingredient Peanut Butter Cookies! (Low Carb, Keto Friendly, Paleo, Grain Free, Gluten Free)

PB cookies are a classic, BUT usually not something we can eat day to day and still stick to our health and fitness goals.

Good news, these PB cookies can totally be worked into any diet (if you’re peanut free sub nut or seed butter of your choice) & they won’t leave you feeling the cookie regret afterwards.

Not only are they “diet-friendly,” they are a breeze to whip up and you likely have  everything you need on hand!

(If that’s not an excuse to make cookies, I don’t know what is!)

Look at these babies!

P.S. Highly recommend a side of cashew milk with vanilla stevia drops, so good

Ingredients

-1 cup natural peanut butter (or alternative nut/seed butter of your choice)

-1 whole egg

Those are the “needs” for this recipe, from there you can add

-salt (to taste)

-stevia (or sweetener of your choice- to taste)

-vanilla to taste

-add ins: optional!

Method:

Mix nut butter, egg, and remaining ingredients together, form into cookie (I make 10) and bake for 10-12 minutes at 350.

If they are too soft you can continue to bake them, but I recommend under-cooked v.s. over as they will get crumbly!

Store in the freezer until ready to eat- but it is unlikely they will last that long 🙂

I love them straight out of the freezer!

Nutrition: 

Find this recipe on MyFitness Pal under KY 2 Ingredient PB Cookies

Recipe makes 10

For 1/10 cookies:  151 calories , 11.7 g fat, 4.8 c  (1.6 fiber), 7 protein  

*to lower the carb count choose a lower carb nut butter of your choice*

 

Don’t forget to tag me in your creations @kyfitnessandnutrition

Happy Baking! XO 

Low-Carb Lemon Cheesecake Pancake Recipe (Sneak Peak!)

If you follow me on Instagram (and if you’re not, you should be @ifbbprokyfit) you might have seen this beautiful creation I posted the other day- a sneak peak of my “Low-Carb Lemon Cheesecake Pancake” that will be included in my upcoming recipe book (stay tuned!)

I promised that in my October newsletter I would share the recipe with you and I (almost) always follow through on a promise, so here it is! 😉

 "recipe testing" A.K.A. an excuse to be eating when I should be working #R&D --- These babies DEFINITELY make the cut coming it at under 100 calories including the cream cheese frosting and only 2 g net carbs, 1 g fat, srs #macromagic --- Make sure you're signed up for my free newsletter at kyfitness.ca for sneak peak recipes and to be the first to know when my diet hack recipe book is available to buy! --- Including TONNES of super macro friendly quick and easy recipes with variations that can be implemented in to almost any style of eating! #comingsoon #kycookbook --- #soexcited #allthehealthynoms #chefkal #kycooks #kycreations #cookbook #kyfit #kyfitness #projects #bosslady #girlboss #healthyrecipes #onlinecoaching #healthy #carbfree #lc #lowcarb #keto #ketorecipes #glutenfree #lowcal #dietfriendly #pancakes #lemon #cheesecake #diet

Low-Carb Lemon Cheesecake Pancake Recipe (complete with sugar-free cream cheese icing!)  

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Ingredients: 

  • 1/2 cup (126 g) liquid egg whites or 4 egg whites
  • 5 g psyllium husk (I get mine at Bulk Barn!)
  • 1/4 tsp baking powder
  • Pinch of salt
  • 0 calorie sweetener of your choice (I use Splenda)
  • lemon juice
  • 95% fat-free cream cheese (or cream cheese of your choice, adjust macros accordingly)
  • Optional: vanilla, cinnamon

Method:

For the pancake

  1. Mix egg whites, psyllium husk, baking powder, and salt until combined (whisk well)
  2. Add 0 calorie sweetener and lemon juice to your liking (I use abut 1/4 cup of Splenda, which is a lot and about 1/4 tsp lemon juice)- at this point add vanilla/cinnamon as you like
  3. In a non-stick pan (recommended to spray with cooking oil), cook the pancake with the lid on- when top becomes firm enough and the bottom is cooked through, flip
  4. Cook for another minute uncovered until cooked through

For sugar-free cream cheese icing

Mix cream cheese with the smallest dash of vanilla, a squirt of lemon juice, and sweeten to your liking with 0 calorie sweetener- that’s it! It tastes JUST like regular cream cheese frosting

Top your cooked pancake with your sugar-free cream cheese icing, optional lemon zest/a skirt of lemon juice, cinnamon, and 0 calorie syrup.

You will NOT be disappointed!

#cheesecakeforbreakfast

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Nutritional Info: 

This will blow your MIND

With 1 tbsp cream cheese icing using 95% fat-free cream cheese

93 calories

-16 g protein

-5 g carb (3 of which come from fiber, so 2 net carb)

-1 g fat

AND IT TASTES/FEELS LIKE A REAL PANCAKE!

If you love this recipe as much as I do please share it with your friends, tag me in your creations, and come back to check out the cook book when it’s available!

Enjoy! 

XOXO, KY FIT

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