“I feel more in control & more on purpose in my body. I remember finishing week #1/2 and thinking “Wow, this is going to be the thing that ‘fixes’ everything.” Now I definitely feel like this is the thing that will have started everything 🙂

Thanks so much!”

Sam W. (Fit for Fall, 2017)

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“Looking back between my before and after pictures, it’s so cool to see what someone’s body can accomplish. I am so happy with ALL of the results: numerical, visual, mental.. the list goes on!

This program was so amazing and made me realize so many things about myself.

Pushed my limits, learned those boundaries, and overall had a great time learning from you. Can’t wait for November!!”

Aidan M. (Fit for Fall/No Nonsense November 2017)

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“I feel like overall I am making way better choices food wise and being more active on a regular basis. I used to just snack all day and eat so much sugar. I am way more conscientious of what I am eating. I have tried so many new foods and recipes over the last 6 weeks that I thoroughly enjoyed and will now incorporate into my life.

My kids have enjoyed many of the foods too and they are aware of exercise more than before (even having some push-up contests etc.!)

Your program is truly amazing. My results have been beyond what I thought was possible in such a short time. I have already recommended you to a number of friends and family. Your positive attitude and motivation has been huge for me. Knowing that you have our backs and are encouraging a lifestyle shift is so much more than just an eating plan and a workout schedule! Love it!”

Katie A. (Fit for Fall 2017)

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“Yours is the first program I’ve actually seen results on so I’m super confident in sending people your way.

I wanted to thank you for everything you’ve done these last six weeks. For at least two years, I’ve tried to lose weight on my own without any success. After six weeks under your guidance, I made huge strides that I didn’t believe were possible.

I’m so excited to continue on this path and see how much it helps with my marathon running. Your knowledge has been invaluable and has made such an impact on my confidence level. I feel like I finally have the tools to be successful with respect to eating and weight training. THANK YOU!”

Kathryn S. (Fit for Fall 2017)

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

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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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What People Are Saying About My 6 Week Group Programs!

Free Keto Meal Plans!

1500 Calorie (ish) Keto-Pescatarian Meal Plan

1500 (ish) Calorie Keto Meal Plan

What If These Macros Aren’t Right For Me?

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