Transformation: Steve Z

Steve worked with KY Fitness for 6 months, with the first 3 being on a customized carb based diet, and the last 3 being on a customized ketogenic diet.

Over this time Steve lost over 40 lbs and has made amazing progress in the gym, check out his transformation!

Here’s what Steve has to say about our time working together!

“Feeling stronger, and still loving the training split, and of course the keto!! Thank you so much for helping me literally change my life, achieve my goals, become healthy, and transform!! I feel great! You’ve given me such great tools to work with and I am forever grateful for that! Thank you for all your motivation, guidance and expertise!! You truly are great at what you do, and I take every opportunity to recommend you! Thank you for all the time and effort. I appreciate it all!!” Steve Z., 2017

What People Are Saying About My 6 Week Group Programs!

“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) 
“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) 
“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)
“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) 

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

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)

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!

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.


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

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!

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.

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!)


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!



Plant Based, Low-Carb Cereal (Vegan, Gluten Free, Dairy Free, Keto)

GUYS I love cereal, do you love cereal?

What I don’t love is sugar laden cereal that spikes my blood sugar and makes me feel like crap.

Such a buzz kill, I know.

BUT, the good news is, I have a back up plan, a homemade super simple, sugar-free cereal that is suitable for almost ANY diet plan (or can be adjusted to be!)

Just look at it!

It’s so filling, packed with nutrients, and full of healthy fats and fiber. What more could you want?!


-2 tbsp chia seeds

-2 tbsp hemp hearts

-1/2 oz raw almonds

-1 tbsp cacao nibs

-15 g toasted coconut/sugar-free coconut chips (Bulk Barn)

-2 tbsp unsweetened shredded coconut

-1 tbsp ground flax

-Dairy-free milk of choice (I prefer sugar-free cashew milk)

-Optional: berries of choice, other combinations of nuts/seeds (I love walnuts, pecans, pepitas, and sunflower seeds!)


Mix together, cover with nut milk of your choice, and that is literally it!

I pop mine in the freezer for a few minutes to let it get nice and chilly and allow the chia to thicken up a bit- I also love adding fresh or frozen berries (raspberries especially!) for a bit of added sweetness and flavor the milk with vanilla stevia drops to give that “cereal milk” flavor.


This is a calorie dense meal for sure, but it’s a breakfast that will hold you over all day and is more than worth the calories. Think quality over quantity. These are QUALITY calories that are adding so much value to your day!

Calories: 629 (before milk/berries) 49 f, 4 net c (26.7 total, 22.7 fiber), 20 p

You can alter the calories by cutting the recipe in half or play around with other nut/seed combinations!

If you need more than 20 g of protein mix in a scoop of plant based protein (I recommend PEScience vanilla vegan)!

*Find this recipe on MyFitnessPal under “KY Keto Cereal” to track it easily!

Don’t forget to share your creations with me- tag me on Instagram @kyfitnessandnutrition

Enjoy! XOXO

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


-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!


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!


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 

Avocado Ice Cream (Sugar-free, dairy-free, paleo, keto friendly)

Ice cream is by far one of my favorite things, especially in the summer.

However- dairy bloat, sugar slumps, and crazy amounts of calories to enjoy said ice cream are not!

Cue avocado ice cream!


You don’t even taste the avocado, it just adds a thick, creamy, rich base for your “nice-cream” and makes for a great dupe!

Not only is this recipe a great low calorie, sugar-free treat, it’s a nutritional powerhouse packed with healthy fats and antioxidants from the cacao powder and can be bumped up even more with the toppings you choose!

Ingredients: Makes 1 Serving 

-1/2 of a large avocado or 100 calories avocado (frozen or fresh)

-3 tbsp cacao powder (adjust to preference)

-stevia to taste

-ice (about 1 cup)

-sugar free cashew milk or non-dairy milk of choice


Add avocado to the blender, followed by cocoa powder, stevia, and ice. Add your choice of liquid to blender (bring almost to the top of ice) and blend until smooth. That’s it! I just a bullet sized blender which is perfect for 1 serving. Top with your favorite healthy toppings like almond butter, toasted coconut, shredded coconut, and cacao nibs!

*Tip: for chocolate mousse omit ice and lessen the liquid quantity, blend and voila!*


312 calories (before toppings)

24 f, 6 p, 2 net c (18 c, 16 f)

Let me know if you try it!

Tag me at @ifbbprokyfit


Dairy-Free, Sugar-Free Matcha Green Tea Latte

Starbucks who?

Save your $ and your calories by whipping up this super easy and delicious at home version of your favorite green tea latte!

  • matcha green tea powder (Bulk Barn)
  • dairy free milk of choice (I prefer sugar-free almond or cashew milk)
  • 0 calorie sweetener of choice (optional, but I prefer stevia)


  1. Mix together 1 tsp of matcha powder with 1 cup of your milk of choice, sweeten to taste
  2. Heat in the microwave or on a stove top (or leave cold if you prefer an iced latte)
  3. Optional, but fun: froth 1/4-1/2 cup of your milk choice to add on top (I use a hand frother from Wal-Mart!)

So simple and so satisfying!

You could totally make this into a protein latte by mixing the 1 cup  of milk with your favorite protein in advance!

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 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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  • 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


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!



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


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!



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