MOM’S GUIDE TO GOING KETO...Keto is a low carb, high protein way of eating. False. A “low”...

MOM’S GUIDE TO GOING KETOAre you a busy mom who wants to go keto but aren’t sure how to make it work for you and your family? This is for you! You will find a 5-day meal plan with quick and easy recipes, learn more about the keto diet, its benefits, and tips to keep your family well nourished!

CONTENTS

Important Tips Before You Get Started: 3

What Is A Keto Diet 4

What Should My Family Eat? 5

What Foods Should My Family Limit? 6

Keto Myths 7

Mom’s Guide To Going Keto tips 8

5 Day Family Meal Plan For Going Keto 8

Recipes For Meal Plan 9

IMPORTANT TIPS BEFORE YOU GET STARTED:

IMPORTANT TIPS

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NUTRITION

BEFORE YOU GET STARTED: • Children can benefit greatly from adding more healthy

fats into their diet; it’s beneficial for their brain development

• Children should not follow a completely keto way of eating, unless medically recommended/supervised In addition to the low carb meals you are serving, serve your children fruit, veggies and other healthy carbs (as shown on the meal plan)

• It’s extremely important to be mindful of a “diet mentality” around kids Don’t talk about dieting, weight loss, or body size or shape around your children

• This is not a long-term meal plan This style of eating is not recommended for more than four weeks before mixing it up and varying your eating

• This is not recommended for women who are pregnant of breastfeeding

WHAT IS A KETO DIET

WHAT IS A KETO DIET

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NUTRITION

The keto diet is very low in carbohydrates and high in healthy fats The goal of a keto diet is to get your body into a state of ketosis Ketosis is a metabolic state the body enters when it has used up all of the sugar in the body and begins to run off of fat for fuel You shift from being a traditional sugar burner, to that of a lean, fat burning machine This will make you look and feel freaking amazing!

Mom life is busy, so we’ve made it easy for you to do keto Simply follow the 5-day meal plan provided Each recipe is designed perfectly to be low in carbohydrates and high in healthy fat, to start the shift to ketosis After the 5-day meal plan, if you are feeling great, continue this way of eating for three more weeks To enjoy more results, use the recipes provided inside Phase it Up

BENEFITS OF EATING KETOGENICALLY:

Increased Energy

Improved Focus

Balanced Hunger Hormones

Weight Loss

Decreased Insulin Levels

https://phaseitup.prupel.com/

WHAT SHOULD MY FAMILY EAT?

KETO FOODS

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NUTRITION

WHAT SHOULD MY FAMILY EAT?Below you’ll find a complete 5-day meal plan, but here is a list of healthy fats that you should increase for the whole family:

• Avocados

• Guacamole

• Nuts (walnuts, almonds, pecans, macadamia nuts)

• Seeds (chia, sunflower, hemp, flax, pumpkin, etc),

• Oils (extra virgin olive oil, coconut, avocado)

• Nut butters

• Pastured butter

• Olives

• Fatty fish (tuna, salmon, sardines)

• Grass-fed, grass-finished organic fatty meats, etc

• Eggs

• Low carb veggies (mushrooms, asparagus, zucchini, bell peppers, Brussels sprouts, lettuce, spinach)

• Berries

WHAT FOODS SHOULD MY FAMILY LIMIT?

KETO FOODS

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NUTRITION

WHAT FOODS SHOULD MY FAMILY LIMIT?Everyone in the family should be avoiding processed carbohydrates including:

• White breads

• Regular pasta

• Cookies

• Cake

• Chips

• Candy

• Snack bars

KETO MYTHS

KETO MYTHS

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NUTRITION

Keto is a low carb, high protein way of eating. False. A “low” carb diet is typically lower in carbs and high in fat, but a ketogenic diet is a high healthy fat, moderate protein, and very low carbohydrate diet

Keto is only good for weight loss. Nope. Weight loss is a bonus to the ketogenic diet, but people experience improved fasting insulin, hormone balance, increased energy, and better sleep

Ketosis is the same thing as ketoacidosis. Wrong again. Ketoacidosis is a life-threatening condition associated with type 1 diabetes (sometimes type 2) Ketosis is the presence of ketones in the body, which is NOT harmful

Keto meals are dangerous for children. False. Children can benefit from healthier fats in their diet, and less processed carbohydrates Children can eat low-carb meals, while still having healthy carbs for side dishes or snacks, provided that those carbohydrates are whole foods, like vegetables, fruits and legumes

MOM’S GUIDE TO GOING KETO TIPS

5 DAY FAMILY MEAL PLAN FOR GOING KETO

KETO TIPS AND MEAL PLAN

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MOM’S GUIDE TO GOING KETO TIPS:• Make sure that you are staying hydrated with plenty of

water and electrolytes to minimize or avoid the “keto flu ”

• Plan in advance This meal plan has family-friendly recipes, but make sure to do your shopping ahead of time, and prep what you can in advance

• If you find yourself hungry, add in other healthy low-carb snacks like nuts, seeds, cheese sticks, guacamole and veggies, or brain bombs

5 DAY FAMILY MEAL PLAN FOR GOING KETO

Prep Meal #1 Meal #2 Meal #3

Monday Vanilla Bean Pancakes with Coconut Butter

Kids: Add side of fruit

Crockpot Meatballs over Cauliflower Mash

Kids: Serve meatballs with lentil pasta noodles

Cheap & Easy Fat Burning Bowl

Kids: Serve with rice

Tuesday Sausage Bake


Creamy Avocado Basil Noodles

Kids: Serve with apple & almond butter

Chicken Broccoli Slaw

Kids: Serve with Sweet Potato Fries

Wednesday PB&J Muffins


Chicken Broccoli Slaw (leftovers)


Spaghetti Squash Bowl

Kids Treat: Chocolate Brownie Cookie

Thursday Low Carb Everything Bagels + Almond Butter


Crockpot Butter Chicken with “Rice”

Kids: Serve with Sweet Potato Fries

Low Carb Spaghetti & Meat Sauce


Friday Sausage Bake (Leftovers)


Low Carb Spaghetti & Meat Sauce (Leftovers)


Fish Sticks with Roasted Cauliflower

Kids Treat: Chocolate Brownie Cookie

RECIPES FOR MEAL PLAN


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NUTRITION

Directions: In a medium bowl, whisk the egg and add in the coconut milk, almond flour, almond butter, coconut flour, baking powder, stevia and vanilla beans Let sit for 3 minutes Heat a nonstick pan or griddle over medium-low and add butter Once melted, carefully form 4 pancakes using 2 heaping tablespoons per pancake Let cook for about 2 minutes per side, or until golden brown, turning heat to low, if needed If you cannot cook all the pancakes at once, work in batches of 2 Top each stack with coconut butter, and serve Check out our recipes for homemade coconut butter!

Vanilla Bean Pancakes with Coconut Butter

Ingredients: • 1 egg• 3 Tbsp full-fat coconut milk• 2 Tbsp almond flour• 2 Tbsp almond butter• 1 Tbsp coconut flour• ½ tsp baking powder

• 6-8 drops vanilla stevia• Pinch of vanilla bean powder or

scrape 1 vanilla bean (optional)• 2 tsp grass-fed butter• 2 Tbsp vanilla bean (or plain)

coconut butter

Monday, Meal #1: Yield: 2 servings | Serving Size: 2 pancakes | Prep | Time: 5 minutes | Cook Time: 5 minutesCalories: 334 | Protein: 10g | Fat: 30g | Carbs: 10g | Fiber: 6g | Net Carbs: 4g

MONDAY


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NUTRITION

Directions: In a medium bowl, add meatball ingredients and mix to combine Shape into 16-20 balls and arrange in a slow cooker In a skillet, heat ghee over medium heat Whisk in arrowroot until smooth Slowly add broth and coconut milk, whisking continuously until smooth Cook for 2 minutes, then add green onion and mushrooms, and cook an additional 4-5 minutes Season with salt and pepper Reserve ½ cup of sauce/mushrooms in a small bowl Pour remaining sauce over meatballs, cover with lid, and cook for 4 hours on low, or until cooked through Preheat oven to 400°F Place cauliflower on a nonstick baking sheet and coat with cooking spray Sprinkle with salt Bake for 15-17 minutes, or until tender Place in a large food processor with the ghee/butter and reserved sauce Process until smooth and the texture of mashed potatoes Divide cauli-mash onto 4 plates, top with meatballs, spoon sauce over top, and serve

Crockpot Meatballs with Cauliflower Mash

Meatballs:• 1 lb grass-fed, grass-

finished beef (85/15% fat)

• ¼ cup yellow onion, minced

• 1 egg yolk• 1 tsp garlic powder• ½ tsp sea salt• ¼ tsp black pepper

Sauce:• 1 Tbsp ghee or grass-

fed butter• 1 Tbsp arrowroot flour• 1 cup beef broth• ½ cup full-fat coconut

milk• 2 green onions, chopped• 10 oz cremini or white

mushrooms sliced• ½ tsp sea salt• ¼ tsp black pepper

Cauliflower Mash:• 1 medium head

cauliflower, chopped, large stems removed

• Coconut oil cooking spray

• ½ tsp sea salt• 1 Tbsp ghee or grass-

fed butter• Reserved sauce

Yield: 4 servings | Serving Size: 1/4th recipe | Prep Time: 15 minutes | Cook Time: 4-5 hoursCalories: 437 | Protein: 28g | Fat: 31g | Carbs: 14g | Fiber: 4g | Net Carbs: 10g

Monday, Meal #2:


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NUTRITION

Directions: Add oil to a skillet over medium Add eggs and green onion and scramble to your liking Add cooked ground beef, salt and seasoning and stir until heated through Fold in avocado to warm, then place into a bowl to serve If not using avocado, drizzle the top with 2 teaspoons of oil or butter *

Cheap & Easy Fat Burning Bowl

Ingredients:• 1 tsp olive oil or butter• 2 eggs• 1 green onion, chopped

• 4 oz cooked ground beef• Pinch sea salt• 1 tsp Mexican seasoning • ½ small avocado, chopped

(optional)*

Monday, Meal #3: Yield: 1 serving | Serving Size: full recipe | Prep Time: 5 minutes | Cook Time: 5 minutesCalories: 503 | Protein: 33g | Fat: 40g | Carbs: 0 5g | Fiber: 0g | Net Carbs: 0 5g


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NUTRITION

Directions: Preheat oven to 350°F In a medium skillet, add pork sausage and brown on all sides, using a spatula to break apart into small pieces Cook for 5 minutes, or until cooked through Set aside, reserving 2 tablespoons or so of the grease In a stand mixer, add the eggs and mix on medium speed for 1 minute Add almond flour, flax, ghee, green onion, garlic powder, baking powder, salt and pepper and mix for 20 seconds Add sausage and grease and mix until well-combined Pour into a greased 9-by-9-inch baking dish Sprinkle with nutritional yeast Bake for 40 minutes, or until set Top with hot sauce, if desired

Sausage Bake

Ingredients:• 1 lb humanely raised pork

breakfast sausage• 8 eggs• ¾ cup almond meal• 3 Tbsp ground flax• 1 Tbsp ghee

• 1 green onion, chopped• ½ tsp garlic powder• ½ tsp baking powder• ¼ tsp sea salt• Pinch pepper• 1 Tbsp nutritional yeast

Yield: 9 servings | Serving Size: 1 square | Prep Time: 10 minutes | Cook Time: 45 minutesCalories: 237 | Protein: 17g | Fat: 23g | Carbs: 4g | Fiber: 2g | Net Carbs: 2

Tuesday, Meal #1:

TUESDAY


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NUTRITION

Directions: Add the avocado, spinach, basil, oil, lemon juice, garlic, salt and pepper to a food processor and blend until smooth Add more seasoning, as desired Drain and rinse noodles in hot water and pat dry Toss noodles with sauce, add tomatoes, and serve

Creamy Avocado Basil Noodles

Ingredients:• 1 medium avocado• 1 cup packed spinach• ½ cup packed basil• 3 Tbsp extra-virgin olive oil• 2 Tbsp lemon juice• 1-2 garlic cloves• ½ tsp sea salt • Pepper, to taste

• 2 packages Miracle noodles or kelp noodles

• ⅓ cup grape tomatoes, slicedOptional Toppings:• 1 Tbsp nutritional yeast• Kalamata olives• Microgreens• Fresh Basil• 1 Tbsp pine nuts

Yield: 2 servings | Serving Size: ½ recipe | Prep Time: 5 minutes Calories: 323 | Protein: 3g | Fat: 33g | Carbs: 10g | Fiber: 5g | Net Carbs: 5

Tuesday, Meal #2:


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NUTRITION

Directions: Whisk together the oil, mustard, honey, green onion and garlic salt in a large bowl Add broccoli slaw and toss well Top with chicken and avocado

Chicken Broccoli Slaw

Ingredients:• 12 oz (about 5 cups)

broccoli slaw• 2 Tbsp olive oil• 2½ Tbsp Dijon mustard• 1 tsp honey (or pinch stevia)

• 1 green onion, sliced• ¼ tsp garlic salt• 6 oz grilled chicken or organic

rotisserie chicken, chopped• 1 medium avocado, chopped

Yield: 2 servings | Serving Size: ½ recipe | Prep Time: 5 minutes Calories: 460 | Protein: 32 5g | Fat: 28 5g | Carbs: 19g | Fiber: 8 5g | Net Carbs: 10 5g

Tuesday, Meal #3:

Directions: Preheat oven to 400°F Peel the potato and discard the ends Slice potato into ¼-inch rounds Coat a parchment-lined baking sheet with cooking spray Lay down potato rounds Spray tops with cooking spray and sprinkle with salt Bake for 20 minutes, or until tender with slightly crispy edges Serve with 1-2 tablespoons sugar-free Paleo ketchup or BBQ sauce, if desired

Sweet Potato Fries

Ingredients:• 1 medium sweet potato (240g)

• Coconut oil cooking spray• Pinch sea salt

Yield: 1 serving | Serving Size: full recipe | Prep Time: 5 min | Cook Time: 20 minCalories: 216 | Protein: 5g | Fat: 0 5g | Carbs: 50g | Fiber: 8g | Net Carbs: 42g

Kids:


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NUTRITION

Directions: Preheat oven to 350°F In a medium bowl, add PB, egg, milk, sweetener and vanilla Stir until thick and smooth, then stir in the baking soda and salt Fold in blueberries Divide into 8 silicone muffin cups Bake for 14-15 minutes

PB&J Muffins

Ingredients:• 1 cup natural peanut butter

(or any drippy nut butter) • 1 egg• ½ cup unsweetened vanilla

almond milk (or milk of choice)• 2 Tbsp granulated Monk Fruit

sweetener

• ½ tsp vanilla extract• ½ tsp baking soda• Pinch sea salt• ⅓ cup fresh blueberries

Yield: 8 servings | Serving Size: 1 muffin | Prep Time: 5 minutes | Cook Time: 15 minutesCalories: 213 | Protein: 9g | Fat: 17 5g | Carbs: 8g | Fiber: 3g | Net Carbs: 5g

Wednesday, Meal #2:

Chicken Broccoli Slaw (Leftovers)

WEDNESDAYWednesday, Meal #1:

See recipe on page 14


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NUTRITION

Yield: 2 servings | Serving Size: ½ recipe | Prep Time: 15 minutes | Cook Time: 40 minutes Calories: 455 | Protein: 22 5g | Fat: 30 5g | Carbs: 11 5g | Fiber: 3 5g | Net Carbs: 8g

Directions: Preheat oven to 460°F Slice squash in half longways and scoop out seeds Place, cut side up, in a large baking dish Coat the tops with cooking spray and sprinkle with ¼ teaspoon sea salt Roast for 40 minutes (depending on size), until strands are tender If you overcook squash, it will become mushy Remove 2 cups of strands for each bowl Use any remaining for another use, or freeze Heat oil in a nonstick skillet Add beef, paprika, cumin and remaining salt Brown on all sides, then cook for 5-6 minutes, or until cooked through Divide meat over the 1 cup of spaghetti squash for each serving and garnish with guacamole, olives and lettuce

Spaghetti Squash Bowl

Ingredients:• 1 small spaghetti squash• 1 Tbsp garlic infused olive oil• 8 oz grass-fed, grass-finished

ground beef (85/15%)• ¼ + ½ tsp sea salt

• ½ tsp smoked paprika• ½ tsp cumin• 4 Tbsp guacamole, if tolerated• ¼ cup sliced olives• 1 cup lettuce, chopped

Wednesday, Meal #3:


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NUTRITION

Yield: 12 servings | Serving Size: 1 cookie | Prep Time: 5 min | Cook | Time: 12 minCalories: 31 | Protein: 2g | Fat: 1g | Carbs: 14g | Fiber: 1 5g | Net Carbs: 12 5g

Directions: Preheat oven to 350°F Add ingredients to a medium bowl and stir until a thick dough forms Using a rounded tablespoons, scoop dough onto a silicone baking mat or parchment paper coated with cooking spray Batter will be thick, so press down lightly to form a roughly 2-inch circle Bake for 11 to 12 minutes Cool for 5 minutes before removing Sift with additional cacao powder and confectioners Swerve, if desired Cookies will be soft out of the oven and will harden slightly at room temperature Keep in a sealed container for up to 3 days

The sweetener used in this recipe is calorie-free and the majority of carbs are from sugar-alcohols, therefore, non-impact carbs

Chocolate Brownie Cookie

Ingredients:• 1 cup Swerve Sweetener

Confectioners or Powdered Monk Fruit

• ¾ cup cacao powder

• 5 Tbsp liquid egg whites• ½ tsp vanilla extract• ⅓ cup sugar-free chocolate chips• Pinch sea salt

Kids Treat:


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NUTRITION

Directions: Preheat oven to 350°F Coat a donut pan with cooking spray Add eggs, flax and apple cider vinegar to a stand mixer or bowl Beat for 1 minute, then let sit for 5 minutes Add remaining ingredients, reserving the 1 teaspoon of sesame seeds for sprinkling on top Let sit for 3 minutes Pour batter into 6 donut wells Sprinkle with sesame seeds, and additional poppy seeds and sea salt, if desired Bake for 12-13 minutes, or until firm Before serving, slice and toast, and top with butter, cream cheese, avocado or eggs

Low Carb Everything Bagels

Ingredients:• 4 eggs• ¼ cup (30 g) golden flax seeds

(not ground)• ½ tsp apple cider vinegar• ¼ cup (16 g) sifted coconut flour

• ¼ tsp baking soda• ¼ tsp sea salt• ¼ tsp poppy seeds• ¼ tsp dried onion, or onion powder• 1 Tbsp + 1 tsp sesame seeds,

divided

Yield: 6 servings | Serving Size: 1 bagel | Prep Time: 10 minutes | Cook Time: 12 minutesCalories: 121 | Protein: 7g | Fat: 7 5g | Carbs: 7g | Fiber: 4 5g | Net Carbs: 2 5g

Thursday, Meal #1:

THURSDAY


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NUTRITION

Directions: Slow Cooker Method: Place everything but the cauli-rice into a slow cooker and cook on high for 3-4 hours, or low for 6-8 hours Add the cauliflower rice into the slow cooker 1 hour prior to finishing your cook time Remove the chicken skin Shred the chicken and divide the recipe into 4 bowls

Pressure Cooker Method: Place everything but the cauli-rice into the pressure cooker Add ¾ cup of chicken broth or water Press the poultry button which will set the chicken to cook for 15 minutes You can opt to quick release the pressure, or allow steam to release naturally Heat up the cauli-rice and divide among 4 bowls Remove the chicken skin and discard Shred the chicken Ladle the chicken and some of the sauce into each bowl You will have extra sauce, so your nutritional information will be less than listed below

Butter Chicken with “Rice”

Ingredients: • 2 lbs Chicken thighs• 1 shallot, diced• 1 (13 5 oz ) can full fat coconut milk• 1 (6 oz ) can tomato paste • 3 Tbsp grass-fed ghee or butter• 4-5 garlic cloves, minced• 1 Tbsp curry powder

• 1 tsp cinnamon• 1 tsp ground ginger• 1 tsp turmeric• Sea salt, to taste• Cayenne pepper, to taste• 3 cups cauliflower rice

Yield: 4 servings | Serving Size: 1/4th recipe | Prep Time: 10 minutes | Cook Time: 22 min -6 hoursCalories: 646 | Protein: 43g | Fat: 45g | Carbs: 19g | Fiber: 3g | Net Carbs: 16g

Thursday, Meal #2:


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NUTRITION

Directions: In a medium pan, heat 1 tablespoon of the ghee over medium heat Add the mushrooms and sauté for 3 minutes Add the spinach and garlic and cook for 1 minute Remove and set aside, draining any liquid Add remaining ghee to pan and add the beef Brown on all sides When nearly cooked through, add the tomato sauce and cook until no longer pink Add the mushroom mixture back into the pan and stir well to combine Drain and rinse the noodles Pat dry and add to pan, coating well Season with salt and pepper, and divide among 4 plates

Low Carb Spaghetti & Meat Sauce

Ingredients:• 1½ Tbsp ghee, divided• 2 cups mushrooms, sliced• 2 cups spinach, chopped• 2 cloves garlic, minced• 1 lb grass-fed, grass finished beef

(85/15%)

• 1½ cups no-sugar-added tomato sauce

• 2 packages Miracle Noodles• ½ tsp sea salt • ¼ tsp pepper

Yield: 4 servings | Serving Size: 1/4th recipe | Prep Time: 5 minutes | Cook Time: 10 minutesCalories: 370 | Protein: 26g | Fat: 25g | Carbs: 9g | Fiber: 2 5g | Net Carbs: 6 5g

Thursday, Meal #3:

Sausage Bake (Leftovers)

Low Carb Spaghetti & Meat Sauce (Leftovers)

Friday, Meal #1:

Friday, Meal #2:


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NUTRITION

FRIDAY



Yield: 6 servings | Serving Size: 1/6th recipe | Prep Time: 10 minutes | Cook Time: 12 minutesCalories: 424 | Protein: 32g | Fat: 29g | Carbs: 14g | Fiber: 6g | Net Carbs: 8g

Directions: Preheat oven to 400°F Add almonds to a blender and process for about 1 minute, or until you achieve crumbs Don’t over-blend or you’ll end up with almond butter Add to a shallow dish and stir in salt and garlic powder Have eggs ready in another shallow dish Cut fish into strips Coat with egg, then coat with almond crumbs Work in small batches so the crumbs don’t become too wet; they won’t adhere well if they’re wet Heat 2 tablespoons butter over medium in a pan Add half the fish sticks and brown on both sides (about 1-2 minutes) If butter begins to brown, remove from burner Place those fish sticks onto a baking sheet Repeat the frying process with remaining butter and fish sticks, then place on baking sheet Place in oven for 10 minutes, or until cooked through Place broccoli onto a baking sheet Coat tops with cooking spray and sprinkle with salt and pepper Add to oven right after the fish and cook for 8-10 minutes

Fish Sticks

Ingredients:• 2 cups (300 g) raw almonds• 1 tsp sea salt• 1 tsp garlic powder• 2 eggs, beaten

• 18 oz firm white fish (we use cod)• 4 Tbsp butter, ghee or coconut oil• 6 cups (510 g) broccoli frozen

or fresh• Salt and pepper, to taste

Friday, Meal #3:


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NUTRITION

Yield: 21 servings | Serving Size: 1 square | Prep Time: 5 min | Chill Time: 1 hrCalories: 147 | Protein: 3 5g | Fat: 13 5g | Carbs: 3 5g | Fiber: 1 5g | Net Carbs: 2g

Directions: Add everything to a bowl and whisk until smooth and thick Line a 9-by-5-inch loaf pan with parchment and pour batter inside Sprinkle top with extra salt, if desired Refrigerate for about an hour, or until firm Cut into 15 squares

Peanut Butter Fudge

Ingredients:• 1 cup natural salted peanut butter• ½ cup coconut oil, melted• 5 4 oz can coconut cream• ⅓ cup Swerve Sweetener

Confectioners• ¼ cup powdered peanut butter• 1 tsp vanilla extract• Pinch sea salt

Kids Treat:


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JOIN 131 METHOD

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NUTRITION

Want More?

If you’re tired of dieting, and want to be a healthy and confident mama, you need a better way to lose weight and keep it off! Wondering what to do after your keto way of eating?

If you’d like over 700 more recipes, additional meal plans with shopping lists, modifications for special populations or conditions, hours of expert interviews, emotional eating lessons, motivational lessons, and more, join Phase it Up by 131 Method today!

https://phaseitup.prupel.com/

MOM’S GUIDE TO GOING KETO...Keto is a low carb, high protein way of eating. False. A “low”...

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