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Kickstart your Ketogenic Diet Meal,Thank you so much for attending the ketogenic diet workshop.Welcome to your Ketogenic meal plan! On the next pages, you will find the plan I have created for you, along with anitemized grocery list and delicious recipes.I have included a full grocery list that outlines the ingredients you will need to follow this meal plan. Before you headout to do your shopping, take some time to go through the list and check off any items you already have. This will saveyou time and money!The grocery list is organized into categories based on how a typical grocery store is laid out. This will allow you to doyour grocery shopping in an organized order starting with fruits, then vegetables, etc. Doing your shopping this waywill save you time.Every recipe states the total number of servings and the total prep time so that you know how many servings the recipecreates, and how long it will take you to make it. Before you start cooking, assemble all ingredients and prep themaccording to the ingredients list. Unless otherwise indicated, you will be eating one serving of each meal. So if a recipeserves four, prepare it, divide it into four even portions and enjoy one portion.You'll notice that some meals on the plan are shaded out. This means that the meal has been marked as a leftover.You've already prepared it, so you do not need to make it again. Cook once, eat multiple times. Leftovers are a greatway to save you money and time in the kitchen!Need Health support and ketogenic diet help. Book your appointment with Cindi Young Naturopath at The Cycle ofLife Clinic in Robina.Enjoy the meal plan,Cindi

Bulletproof LatteVeggie Goat CheeseOmeletteCollagen Green SmoothieImmunity Boosting BoneBrothBulletproof LattePesto Zoodles with PoachedEggChicken, Kale & CauliflowerBowlsSmoked Salmon SaladShredded ChickenSmoked Salmon SaladRoasted Chicken withZucchini & OlivesSalt n' Vinegar Hard BoiledEggsMacadamia NutsApple with Almond ButterMacadamia NutsApple with Almond ButterPesto Zoodles with PoachedEggOne Pan MediterraneanTroutShredded ChickenSmoked Salmon WrappedAvocadoCauliflower Shepherd's PieRoasted Chicken withZucchini & OlivesHouse Salad SpinachAvocadoBasil LeavesBananaChicken BreastChicken Leg, Boneless WithSkinCarrotLemonExtra Lean Ground TurkeyCauliflowerGoat CheeseCeleryCucumberAlmond ButterRainbow Trout FilletSmoked SalmonGarlicGreen LettuceOrganic CoffeeWhole Chicken CarcassKale LeavesMixed GreensSea SaltSea Salt & Black PepperWalnutsArtichoke HeartsParsleyItalian SeasoningMacadamia NutsApple Cider VinegarMushroomsHemp SeedsAvocado OilRed OnionExtra Virgin Olive OilTomatoYellow OnionGreen OlivesPitted Kalamata OlivesZucchiniRed Wine VinegarTamariOrganic Coconut MilkEggGheeCollagen PowderWater LatteOrganic Coffee (brewed)Ghee15 minutesPour your brewed coffee into a blender with the ghee and coconut milk. Blendon high for 15-30 seconds or until frothy. Pour into a mug and enjoy!Organic Coconut Milk (canned,full-fat)Use coconut oil or butter.Add 1 tablespoon MCT oil per cup.Use your favourite tea instead. Goat Cheese OmeletteTamariExtra Virgin Olive OilMushrooms (sliced)Red Onion (diced)15 minutesHeat a skillet over medium heat and add olive oil and tamari. Saute mushroomsand red onion for 5 minutes or until soft. Add in garlic and saute for anotherminute. Add in spinach and saute just until wilted. Remove from heat andtransfer into a bowl.Garlic (cloves, minced)Baby SpinachWhisk eggs together in a mixing bowl.EggGoat Cheese (crumbled)Parsley (chopped)Sea Salt & Black Pepper (to taste)Place your skillet back over medium heat and add another splash of olive oil tocoat the pan. Pour in half the egg mixture. Let sit until egg is cooked most of theway through and then flip. Add half of the sauteed vegetables and half of thegoat cheese to one side of the omelette and fold the other half over top.Transfer to a plate and garnish with a bit of chopped parsley, sea salt andpepper.Repeat with remaining ingredients to create another omelette. Enjoy! Green Smoothie5 minutesWaterCombine all ingredients into your blender and blend until smooth. Pour into aglass and enjoy!Baby SpinachAvocadoBanana (frozen)Collagen PowderOmit or use protein powder instead.Use kale or romaine lettuce instead.Omit the collagen and use a plant-based protein powderinstead.Best enjoyed immediately. Boosting Bone BrothWhole Chicken Carcass (about 2 lbsof bones)12 hoursPlace the bones in the slow cooker. Add all remaining ingredients. Set slowcooker to low and let cook for at least 12 hours.Carrot (peeled and chopped)Yellow Onion (diced)Celery (chopped)Garlic (cloves, halved)Apple Cider VinegarAfter 12 hours, strain the broth through a strainer or mesh sack. Discard thevegetables that you strained out. Allow broth to cool. Once cool, remove thelayer of fat that forms on the top and discard or save it for future cooking.Freeze broth until ready to use.Sea SaltParsley (chopped)WaterOmit garlic and onions., Kale & Cauliflower BowlsCauliflower (chopped into45 minutesPreheat oven to 375ºF (191ºC) and line a baking sheet with parchment paper.florets)Avocado Oil (divided)Toss the cauliflower with half the avocado oil and transfer to a baking sheetalong with the chicken breasts. Sprinkle everything with sea salt.Chicken Breast (skinless,boneless)Sea SaltPlace the baking sheet in the oven for 30 minutes, or until chicken is cookedthrough. Toss the cauliflower at the halfway point.Kale Leaves (thinly sliced)Lemon (juiced)Avocado (sliced)While the cauliflower and veggies are cooking, massage the kale with lemonjuice and remaining oil. Divide between bowls.Remove the chicken and cauliflower from the oven and divide between bowls,on top of the kale. Add avocado slices to each bowl and enjoy!Keeps well in the fridge for 3 to 4 days. Add sliced avocado just beforeserving.Serve with roasted sweet potato.Use coconut oil instead. Salmon SaladEggMixed GreensSmoked Salmon (sliced)Avocado (sliced)15 minutesHard boil the eggs by placing them in a small pot of cold water. Bring to a boilover high heat. Once boiling, remove them from heat. Cover and let stand for12 minutes. Transfer to a bowl of ice water to cool. Once cool, peel and sliceinto halves.Avocado OilSea Salt & Black Pepper (to taste)Combine all ingredients into a large bowl and toss gently before serving. Enjoy!Cucumber, tomato, capers, hemp hearts, feta, pumpkinseeds or sunflower seeds.Replace with the protein of your choice.Use Extra Virgin Olive Oil instead. Chicken20 minutesSea SaltBring a pot of water to a boil with the salt. Reduce to a gentle simmer, addchicken and cover. Let simmer until chicken is cooked through, about 15-20minutes.Chicken Breast (skinless,boneless)Remove chicken and shred into pieces using two forks.Any of our sides, salads or vegetarian pastas.Store covered in the fridge up to 3 days. Freeze in an airtight bag for up to 6months. n' Vinegar Hard Boiled EggsEggSea Salt (divided)35 minutesBring a large pot of water to a boil. Gently place eggs into the boiling waterand turn the heat down to medium high. Set your timer for 14 minutes.Apple Cider Vinegar (divided)After 14 minutes, use a spoon to lift the eggs out of the water. Place on a plateand let cool for at least 20 minutes.When ready to eat, peel the eggs and cut them into halves or quarters. Seasonwith sea salt and drizzle with apple cider vinegar. Enjoy! NutsMacadamia Nuts2 minutesDivide between bowls and enjoy! with Almond ButterApple5 minutesSlice apple and cut away the core.Almond ButterDip into almond butter.Yummmmm. Pan Mediterranean TroutBasil Leaves25 minutesPreheat oven to 450ºF (232ºC) and line a baking sheet with parchment.Lemon (juiced)Garlic (clove)Sea SaltMake pesto by combining basil, lemon juice, garlic, sea salt, hemp seeds andolive oil together in a small food processor. Pulse until smooth.Hemp SeedsExtra Virgin Olive OilRainbow Trout Fillet (about 5 oz.each)Lay rainbow trout on baking sheet and arrange the artichokes, olives andtomatoes on the baking dish around the fillets. Top each piece of trout with agenerous spoonful of pesto.Artichoke HeartsPitted Kalamata OlivesTomato (large, quartered)Bake for 15 minutes or until fish is cooked through. Divide onto plates andenjoy!Use salmon fillets instead.Serve with rice or quinoa. Zoodles with Poached EggZucchini (large)20 minutesSpiralize your zucchinis into noodles and set aside.Basil LeavesBaby SpinachGarlic (clove, minced)In a food processor combine basil, spinach, garlic, walnuts, olive oil, lemon juiceand sea salt. Blend until smooth.WalnutsExtra Virgin Olive OilLemon (juiced)Fry your eggs in a skillet or poach them in a small sauce pan with water andvinegar. Transfer them to a plate lined with paper towel.Sea SaltEggYou can serve this dish in two ways: For a cold dish, toss your zucchini noodles indesired amount of pesto, top with a fried or poached egg and serve. Or, for awarm dish, heat a bit of olive oil in the skillet and saute your noodles untilwarmed through, add pesto and work it around with tongs to evenly distribute.Transfer to bowls and top with a fried egg. Enjoy!Use sunflower or pumpkin seeds instead of walnuts.Use brown rice pasta instead of zucchini noodles.Use kale or any dark leafy green.Skip the poached egg and top with chicken, bacon or steak instead.Skip the poached egg and top with beans, lentils or chickpeas instead. Shepherd's PieCauliflower (chopped intoflorets)Extra Virgin Olive Oil (divided)Yellow Onion (diced)Garlic (cloves, minced)Extra Lean Ground TurkeyMushrooms (sliced)Carrot (diced)50 minutesPreheat oven to 350ºF (177ºC).Place cauliflower florets in a medium sized saucepan, cover with water andbring to a boil. Let the florets boil until they are soft, about 15 minutes.While the cauliflower is boiling, heat half of the olive oil in a large frying panover medium heat. Add the onions and garlic, cook for 5 minutes or until onionsare translucent.Celery (diced)Italian SeasoningAdd the meat, and cook until browned.Sea SaltAdd the mushrooms, carrots, celery, Italian seasoning, and salt. Continue tocook for a few minutes, until the meat is cooked through. Remove from heat.Drain the cauliflower and discard cooking water. Return the cauliflower to thepot and add the other half of the olive oil and a sprinkle of salt. Mash well untilthe cauliflower becomes almost like a puree.Transfer the meat mixture to a casserole or pie dish and distribute into an evenlayer. Top with the cauliflower mash and spread it evenly across the top.Place in the oven and bake for 20 minutes. Turn the oven to a low broil andbroil for 10 minutes or until golden. Remove from oven and serve. Enjoy!Use cooked lentils instead of ground meat. Chicken with Zucchini & OlivesChicken Leg, Boneless withSkinSea SaltZucchini (medium, sliced)Green Olives (sliced)1 hour 20 minutesPreheat oven to 375Fº (191ºC).Lay chicken in a large cast iron skillet, or baking sheet, and season with sea salt.Place the sliced zucchini around the chicken and top with olives, lemon juice,and olive oil.Lemon (juiced)Extra Virgin Olive OilBake for 45 minutes, then broil on low for 10-15 more minutes until the top isbrowned. Baste with juices throughout cooking.Remove from oven and let stand 15 minutes before serving. Enjoy!Keeps well in the fridge for 2 to 3 days.Serve with rice, quinoa, or roasted potatoes.Instead of chicken, use 3 cups of chickpeas. Reduce cooking time to30 minutes and do not broil. Salmon Wrapped AvocadoAvocadoSmoked Salmon (sliced)5 minutesSlice the avocado and wrap each slice with the smoked salmon. Transfer to aplate and enjoy! SaladExtra Virgin Olive Oil10 minutesIn a small bowl, whisk together the olive oil and vinegar.Red Wine VinegarGreen Lettuce (roughlychopped)Tomato (medium, sliced)Add remaining ingredients to a large bowl and drizzle the dressing over top.Toss until well coated. Divide onto plates and enjoy!Cucumber (sliced)Use apple cider vinegar or white vinegar instead.Use spinach, kale or mixed greens instead.Add sliced red onion, olives, crumbled feta, bell peppers and/oravocado.Our Roasted Chicken, Marinated Baked Tofu, 15-Minute Grilled Steak, orany of our burger recipes.Keep dressing in a separate container on the side. Add just before serving.

Kickstart your Ketogenic Diet Meal Plan Hi, Thank you so much for attending the ketogenic diet workshop. Welcome to your Ketogenic meal plan! On the next pages, you will find the plan I have created for you, along with an itemized grocery list and delicious recipes.

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