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Ketogenic/Low Carb

A Really Simple 1-Day Meal Plan For The Plant-Based Beginner



I get asked all the time how to start off a plant-based diet regime. The undertaking of going entirely plant-based once and for all can be very mind-boggling. If you’ve considered about taking the start, here’s my guidance: start with only one day.

At the end of the day you can evaluate how you feel and go forwards from there.

This meal plan is designed for the plant-based newbie. You won’t find any crazy ingredients here! Supplement the plan with your favorite plant-powered snacks in-between meals: my go-to’s are veggies with hummus and apples with almond butter.

Simple 1-Day Meal Plan For The Plant-Based Beginner

All recipes are vegan & gluten-free

BREAKFAST: Cinnamon & Walnut Banana Maple Oatmeal

Serves 1


  • 1/2 cup rolled oats
  • 1 cup water
  • dash salt
  • 1/4 teaspoon cinnamon
  • 1 teaspoon maple syrup
  • 2 tablespoon chopped walnuts
  • 1 banana, sliced


1. Combine oats, water and dash of salt on a saucepan over medium heat. Bring to a simmer, stirring often, until thick (about 5 minutes). Stir in cinnamon and maple syrup.

2. Pour into a bowl and top with walnuts and banana.

LUNCH: Southwestern Salad

Serves 1


  • 4 cups greens of your choice (I like romaine for this salad)
  • 1/2 avocado, diced
  • 1/2 cup cooked black beans
  • 1/4 cup each: tomatoes, red onion, corn
  • 1/4 cup salsa of your choice
  • optional non-vegan addition: 1 tablespoon sour cream or full-fat yogurt


Arrange greens on large plate or bowl. Top with avocado, beans, tomatoes, red onion, and corn. Pour salsa (and sour cream or yogurt if you’re using it) over salad as dressing and toss lightly to coat.

DINNER: Almond-Meat Bolognese Pasta

Serves 1


  • 1/4 cup raw almonds, soaked for at least 2 hours
  • 1/2 cup marinara sauce (homemade or store-bought, with no added sugar)
  • 1 garlic clove, chopped
  • 1 cup cooked gluten-free pasta of choice OR 2 cups spiralized zucchini noodles


1. In a high-powered blender or food processor, combine soaked almonds, marinara and garlic. Blend or process until almonds break apart into small pieces the size and texture of a meat sauce.

2. Place almond-meat sauce in a small saucepan on medium heat. Simmer for 10 minutes.

3. Arrange pasta or zucchini noodles on a large plate. Top with almond-meat sauce.

Ketogenic/Low Carb

10 Impressive Facts About Coconut Oil You Need To Know!



The coconut oil is very beneficial and significant for the entire human body since it contains plenty of fatty acids that can deeply affect the human health. What is more, it has plenty of health benefits, including fat loss and improved brain function too.

Check out the 10 best health benefits that coconut oil provides:

Unique combination of fatty acids and also powerful medicinal properties.
People used to believe that coconut oil is dangerous and avoided it, because it contains more than 90% of the fatty acids that are saturated fats. However, this was actually proven to be wrong and the artery-clogging myth was revealed, by numerous studies that showed that the saturated fats are actually not dangerous at all. Namely, the saturated fats in coconut oil are not the same as in meat and cheese. Besides this, the amazing coconut oil is very easy to metabolize, and it is a biological source of energy as well.

It is also abundant in Medium- chain triglycerides, which absorbed very quickly and because of this, they are had been incorporated in different treatments such as for digestion problems, liver disease, fat indigestion, diarrhea and lung condition. Moreover, due to the rich content of medium chain triglycerides the coconut oil also has therapeutic effects on several brain disorders.

People who consume coconut oil have the best health on the Planet
Peoples consume it on a regular basis because they are familiar with the health benefits of coconut oil and want to improve their health too. People from some countries make it a dominant portion of their diet. For instance, people who come from Tokelau, in the South Pacific. And the statistics show that they have no record of heart disease. Due to the fact that they are highest consumers of saturated fat (60% saturated fat). And this also applies for the people from Kitavans.

Coconut Oil increase energy expenditure–burn more fat
Obesity is the major problem in the world. Therefore, if you are trying to burn more calories, coconut oil is definitely the best solution for that. Due to its content of medium-chain triglycerides (MCTs), it can be extremely helpful in burning excess calories and increase the level of energy expenditure. Likewise, due to the high amount of burned calories with the help of medium-chain triglycerides it can also lead to major weight loss.

The lauric acid in coconut oil kills bacteria, viruses and fungi
Coconut oil is rich in lauric acid-medium chain fatty acid and it has about 50% of fatty acids in it, which gives another beneficial function too. Monolaurin is a monoglyceride that is produced in the process of digestion. And it has the power to eliminate many fungi, bacteria and viruses. According to some studies the coconut oil also has the power to kill pathogenic viruses like herpes and HIV. Hence, this also proves that the coconut oil due to its fatty acids is powerful to hinder infections and eliminate damaging pathogens.

Coconut oil can kill your hunger too
An interesting fact is that the coconut oil also has the power to lower the feeling of hunger. And the liver produces ketones from the fatty acids that can regulate satiety hormones. Namely, it is also discovered that ketones can promote the feeling of satiety by affecting the cholecystokinin (CCK). The studies did not last long, and if they actually did the body weight will definitely be influenced dramatically. Eventually, we can sum up that coconut oil can influence positively on our body weight with the help of fatty-acids which lower the appetite.

Fatty acids in coconut oil can be turned into ketones in order to reduce seizures
For those children who were resistant to drugs the high-fat proteins- ketogenic were successfully incorporated into their treatments for epilepsy. Consuming lower quantities of carbohydrates and high quantities of fat can elevate the ketone bodies in blood’s concentrations. What is more, this can also lower the frequency of epileptic seizure in children. Especially to those that do not benefits and feel better from drugs.

Coconut oil lowers the risk of heart disease & improves blood cholesterol level
Remember that the coconut oil does not damage the blood lipid. And the saturated fats in it can reduce the levels of the low-density LDL. Lipoprotein and also increase the levels of high-density lipoprotein – HDL. And also it can lower the risk of heart disease by lowering the factors of cardiovascular risks.

Coconut oil can protect from hair damage, moisturizes your skin and functions as a sunscreen
Coconut oil is often used in cosmetics since it has the ability to ameliorate the health of hair and skin. In addition, this incredible oil can moisturize the skin and ameliorates the lipid content of the skin. Furthermore, the coconut oil can be also used as sunscreen and it offers high protection and efficiency and can block 20% of the ultraviolet rays. Coconut oil has many other benefits such as eliminate bad breath. Replace the usual mouthwash because it can eliminate the dangerous bacteria from the mouth, and also reduce hair damage.

Fatty acids can boost brain function – (Alzheimer disease)
Alzheimer’s disease is with dementia in 60-80% of its cases, and the major parts of them are over 65. Exerts have discovered that ketone bodies have the ability to supply energy to the brain. And that they can supply the malfunction cells in the brain. And act as alternative energy source and minimize the symptoms of Alzheimer’s.

Coconut oil can help to lose excessive weight located in abdominal cavity
Coconut oil is very beneficial because it has the power to increase feeling of satiety and thus lower the appetite too. Therefore, this can help to lose weight by increasing the process of burning fat, especially the belly fat. It may not be very spectacular, but it is actually proven that is very efficient because there are many cases. In which people lost abdomen fat only by consuming coconut oil and not changing anything else in their diet.

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Ketogenic/Low Carb

Complete Ketosis Food List



Do you know what ketosis is? Ketosis is a metabolic state in which some of the body’s energy supply comes from ketone bodies in the blood. When you restrict carbs in your diet, your body relies on fat for energy. Ketosis usually occurs when your carb levels fall to 20-50 carbs or less in a day.

Limiting the carbs in your diet is the fastest and safest way of reaching ketosis. To do this, you need to put yourself on a ketogenic diet, which is a high-fat, adequate-protein and low-carbohydrate diet. Other diets and exercise techniques such as HIIT (High Intensity Interval Training), can also help you achieve a state of ketosis.

Here are 200 low-carb foods that can help you reach ketosis:


Blue Cheese
Cottage Cheese
Cream Cheese
Ricotta Cheese
Dairy & Dairy Substitutes

Almond Milk (unsweetened)
Coconut Cream
Coconut Milk (unsweetened)
Greek Yogurt
Heavy Cream
Sour Cream ((full fat)
Soy Milk (unsweetened)
Whipped Cream (unsweetened)

Red Wine Vinegar, Blue Cheese, Creamy Ceaser, Ranch, Olive Oil

Fats & Oils

Almond Butter, Oil
Avocado Oil
Cocoa Butter, Oil
Coconut Oil
Fish Oil (cod liver)
Flax Seed Oil
Grape Seed Oil
Hemp Seed Oil
Macadamia Oil
Full Fat Mayonnaise
Olive Oil
Walnut Oil

Fresh Fish: Bass, Carp, Flounder, Haddock, Halibut, Mackerel, Salmon, Sardines, Sole, Tilapia, Trout, Tuna
Crab Meat
Flours, Meals & Powders

Acorn Flour
Almond Flour
Almond Meal
Cocoa Powder
Coconut Flour
Flax Seed Meal
Protein Powder
Psyllium Husk
Sesame Seed Flour
Eggs, Poultry & Fowl

Chicken: Breast, Legs, Wings
Turkey: Breast, Ground, Bacon

Green Olive

Corned beef
Ground beef, 70-90% lean
Beef, Hot Dog/Frankfurter
Beef: Tongue, Ribs, Roast, Pastrami, Sausage
Beef, Steak: Filet Mignon, Rib Eye, Round, Sirloin, Strip Loin
Bologna (pork, beef, chicken)
Lamb, Chops
Pepperoni (pork, beef)
Pork: Bacon, Chops, Ham, Liverwurst, Loin, Prosciutto, Sausage

Almonds, Brazil Nuts, Coconut, Hazelnuts, Macadamias, Pecans, Pistachios, Walnuts


Chia, Flax, Hemp, Pumpkin, Safflower, Sesame, Sunflower


Bok Choy
Broccoli, Broccoli Rabe
Chicory Greens
Green Bean
Lettuce: Green Leaf, Romaine
Soy Bean

Brussels Sprouts
Peppers: Sweet or Hot Red, Sweet Yellow
Snow Pea
Spaghetti Squash
Zero Calorie and Diet Soft Drinks

Citric acid in diet soft drinks throws some low carbers out of ketosis.

While in ketosis, your blood sugar levels are very low, so alcohol will have a more pronounced effect.Drink slowly and cautiously asthe hangovers can be ruthless.

Hard liquors such as scotch may be consumed in moderation as they are low on carbs.
Most wines have 1 to 5 carbs per serving. Sweeter wines have more carbs. Darker, drier wines have less.

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Ketogenic/Low Carb

Must Try: Keto Low Carb Pumpkin Cheesecake Mousse



This amazing low carb pumpkin cheesecake mousse recipe has all the flavors of a low carb pumpkin pie, but with a deliciously creamy, whipped texture. It is sure to become a fall favorite. I  prefer to top mine with a little fresh low carb whipped cream.

To create the low carb whipped cream, I simply whipped heavy cream, vanilla extract and natural low carb sweetener together until stiff peaks formed. After that put it into a pastry bag and you are good to go.


  • 12 ounces cream cheese, softened
  • 1 – 15 ounce can unsweetened pumpkin puree
  • 1/2 cup confectioners erythritol
  • 2 teaspoons pure vanilla extract
  • 2 tablespoons Pumpkin Pie Spice
  • 3/4 cup heavy cream


  1. In a large mixing bowl, combine the cream cheese and pumpkin puree. Using a hand mixing, cream the two together until there are no visible clumps and the mixture is smooth and creamy.
  2. Add the erythritol, vanilla extract, pumpkin pie spice and heavy cream. Mix until all ingredients are well incorporated.
  3. Refrigerate for an hour before serving

Leave a comment if you are going to try this and tell us how did you like it. Make sure to follow us for more recipes and share this on Facebook  along with your comments.


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