DON'T BLAME THE BUTTER FOR WHAT THE BREAD DID

Keto-Vegetarian/ Pescatarian Your toughest obstacle is going to be meeting your protein requirements. Protein intake is just as important as your carbohydrate limitation.

Low protein can result in muscle loss. Lack of protein can often lead to you burning less calories leading to food craves and over eating.

Protein, Fiber, & Fat gives you a longer feeling of fulfillment killing off craves. Remember no diet is universal! so you can make your tweaks to live your best keto life

You cannot i repeat CANNOT!!! Out Exercise A Bad Diet

Now that we dealt with that

ATTN: A low carb diet can spark a magnesium deficiency!

Be mindful of the keto full possibilities- bka lack electrolytes ( low sodium- magnesium- potassium) cook foods with an extra pinch of sea salt or bullion cubes. This lack is your body basically being in shock/ deprived of carbohydrates. Consider a supplement as well but all can be don't via diet High fat (good fat) Low carbs (under 30g)

Snacks: Eggs (hard boiled) Salad ( can also be added to meals for better portions) Avocado, Egg & cheese rollups, Celery (ranch, Peanut or almond butter) Nuts/ seeds, Berries-(antioxidant heaven🙌🏽) Low Carb granola- i get mine via amazon packed with fiber Pork Rinds (yes pork rinds) Pickles & Olives

Foods to avoid "Carb-age🗑"

Starch: potatoes, rice, pasta, flour

Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many others.

Gluten/Grains: Wheat, spelt, barley and rye. Includes breads and pastas.

Trans Fats: "Hydrogenated" or "partially hydrogenated" oils. Vegable & canola Artificial Sweeteners: Aspartame, Saccharin, Sucralose, Cyclamates and Acesulfame Potassium. Use dates instead

"Diet" and "Low-Fat" Products: Many dairy products, cereals, crackers, etc. Highly Processed Foods: If it looks like it was made in a factory, don't eat it. You MUST read ingredients lists, even on foods labelled as "health foods."

You should base your diet on these REAL, UNPROCESSED , LOW-CARB foods.

2 days of meals i enjoy I tend to break my fast with a Natural Juice or morning shake I:e

Monday- •chocolate keto smoothie

Protein, Magnesium, Potassium & Fiber

2 tbsp chia or flax 1 Cup Almond/ coconut milk ice 1 scoop of Vega protein powder or 2 lrg eggs 1 tbsp coconut oil 1 tbsp cacao powder unsweetened (cinnamon, vanilla extract PB for taste) Lunch •Avocado egg stuff

1 Avocado 3 Eggs 1/4 Cup mayo 2 Tspn sour cream 1 Dijon mustard/ spicy mustard Chopped onion Salt/ pepper Snack Small bowl of low carb cereal

1 Cup Julian granola 3/4 Cup almond milk Nuts for topping Or Salad mix Spinach or kale

Cherry tomatoes Cucumbers Celery slices Marie’s ranch or blue cheese Dinner •Salmon

Salmon (fatty- wild caught) w/ lime Buttered spinach bell pepper sautéed Broccoli Tuesday Break my fast with •Breakfast omelette

2 eggs chopped Chopped onion Bell pepper 1/2 cheese Handful of spinach 1-2 morning star veggie pattie Lunch •Tuna Flax Wrap

Joseph flax wrap pita bread canned is fine unless you prefer fresh 1 boiled egg 1tsp dijon 1tsp mayo Black pepper Optional spinach/ greens-peppers- onions Snack •Protein porridge

Great for post workout refuel Cup almond milk 1/2 cup hemp hearts 2 tbsp flax 1 tspn chia Cinnamon Vanilla exact Dry nuts for topping Dinner •Eggplant Lasagna

1/2 eggplant ( nice thin slices, like lasagna shells) 1/2 cup marinara sauce Oregano- garlic- thyme- pinch cayenne in sauce 2 handfuls of spinach 1 cup Mozzarella cheese 1/3 cup ricotta or feta 1/3 cup Parmesan 3 eggs