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FOCUS ON THE RECIPES THAT ARE MOST APPEALING TO YOU.
The more enjoyable your new keto lifestyle is, the more likely you’ll stick with the Simple Keto System plan and hit your target goal weight
— as well as reach your health goals.
DON’T MAKE IT COMPLICATED. Instead of counting calories and grams of carbs, focus on preparing meals from your meal plan that are enjoyable to eat. Use the personalized serving suggestion as a guide to help measure your food preparation.
MAXIMIZE YOUR MEAL PREPARATION. Remember to adjust the number of servings per recipe based on whether you’re cooking for an extra person, a whole family — or even if you just want leftovers for lunch or dinner the next day.
DON’T DISMISS DESSERTS! There’s lots of tasty desserts in your meal plan. Enjoy them with keto-friendly substitutions like monk fruit or almond flour. These desserts are also a great way to curb those annoying food cravings.
SWITCH IT UP AS YOU GO. Be flexible on the plan, especially if you’re traveling.
Feel free to swap recipes or mix and match approved keto veggies. Flexibility is the key to succeeding long-term on your Simple Keto System meal plan.
In a time-crunch or on the go?
Check out our delicious range of superfood filled Keto Shakes that taste just like a dessert!
Visit www.konsciousketo.com
5 tips
CUSTOM MEAL PLAN
for using your
Custom Meal Plan Grocery Shopping List (Week 15)
Almond and Chia Seed Loaf (10 servings)
1/2 cup blanched slivered almonds, divided 2 tbsp chia seeds, divided
1/2 cup coconut flour 2 tbsp flaxseed meal
1 tbsp baking powder 2 tbsp psyllium husk powder
1/2 tsp salt 2 eggs
4 egg whites 2 tbsp coconut oil
1 tbsp apple cider vinegar 1/2 cup boiling water
Optional, for serving: butter, avocado, cream cheese, nut butter
Bell Pepper Scramble (1 servings)
2 eggs 1 tbsp heavy cream (optional)
salt and pepper, to taste 1 tbsp butter (substitute ghee, olive, coconut, or avocado oil), divided
1/4 green pepper, diced 1/4 red pepper, diced
1 Roma tomato, sliced
Creamy Avocado Smoothie Bowl (1 servings)
For the Bowl:
1 ripe avocado 1/2 cup full fat coconut milk
1/2 tsp pure vanilla extract 5 drops liquid stevia, or to taste For the Toppings:
1/4 avocado, thinly sliced 1 tsp pepitas
1 tbsp chopped pistachios 1 tbsp unsweetened coconut flakes
Cheese Omelet with Bacon and Tomatoes (1 servings)
2 slices bacon 2 eggs
1 tbsp heavy cream (optional) 2 tsp butter (substitute ghee coconut, avocado, or olive oil) 1/3 cup shredded swiss cheese (or cheese or choice) 1 Roma tomato, sliced
salt and pepper, to taste Optional garnish: fresh parsley
Ham and Cheese Scramble (1 servings)
2 large eggs 1 tbsp heavy cream (optional)
1 tbsp oil (avocado, coconut, or olive) or butter 2 slices deli ham, chopped 1/4 cup shredded cheese (cheddar, swiss, or other) salt and pepper, to taste
Salmon Avocado Boats (1 servings)
1 ripe avocado 2 oz wild caught smoked salmon
1 oz cream cheese 1/8 tsp fresh dill or a pinch of dried dill
squeeze of fresh lemon juice salt and pepper, to taste
Breakfast Veggie Stir Fry (2 servings)
2 tbsp olive oil 8 oz cabbage, shredded
1 clove garlic, minced 2 scallions, sliced
2 celery stalks, sliced 1 tbsp soy sauce or coconut aminos
2021/12/26
1/4 cup pumpkin seeds 2 tbsp fresh cilantro, chopped, for serving
Quick and Easy Pesto Zoodles (2 servings)
2 medium zucchini, spiralized or 2 1/2 cups zoodles 1/4 cup store bought green pesto
4 grape tomatoes, halved optional: parmesan cheese, fully cooked chicken, or chopped nuts
Turkey, Cottage Cheese and Avocado (1 servings)
3 deli turkey slices 1/3 cup cottage cheese
1/2 ripe avocado Optional: lettuce wraps, mayo, mustard
Homemade Chicken Salad (2 servings)
1 ½ cups rotisserie chicken breast, shredded or diced 2 stalks celery, diced
1/3 cup mayo Salt and pepper to taste
optional: lettuce wraps or salad greens and pickles for serving
Goat Cheese and Asparagus Stuffed Prosciutto (3 servings)
12 pieces of green asparagus, washed and trimmed 6 slices of prosciutto
5 oz goat cheese ¼ tsp ground black pepper
2 tbsp olive oil Optional for serving: fresh salad greens, olive oil, and red
wine vinegar
Egg, Avocado, Cheese and Veggies (1 servings)
1 hard boiled egg 1/2 ripe avocado
1 oz cheese cubes or slices 5 grape or cherry tomatoes
1/3 cup cucumber slices
Fried Cheese Salad (2 servings)
For the Salad:
4 cups green leaf lettuce, chopped 6 cherry tomatoes, halved
4 oz grilling cheese, sliced 1 tbsp olive oil (substitute avocado oil, coconut oil, butter, or ghee)
For the Dresssing:
2 tbsp olive oil 1 tbsp red wine vinegar
¼ tsp dried oregano Salt and pepper, to taste
Roast Beef, Cheddar, Coleslaw and Strawberries (1 servings)
3 slices deli roast beef 1 oz cheddar cheese
1 cup shredded cabbage or coleslaw mix 1 tbsp mayo
2 tsp apple cider vinegar 4 strawberries, sliced
salt and pepper, to taste Optional: lettuce wraps, sweetener to taste
Keto Chocolate Cake in Minutes! (1 servings)
2 tbsp butter 3 tbsp almond flour
1 1/2 tbsp unsweetened cocoa powder 1 large egg, beaten 1 tbsp sugar-free chocolate chips 1 tbsp erythritol sweetener
1/2 tsp baking powder Pinch kosher salt
Optional: keto whipped cream, for serving
Olives (1 servings)
8 olives
Crunchy Chocolate Coconut Bars (20 servings)
1 1/2 cups sugar-free chocolate chips 1 cup almond butter
1/2 cup sugar free maple syrup 1/4 cup coconut oil
1 1/2 cups unsweetened shredded coconut 1 1/2 cups chopped walnuts (substitute nuts or seeds of choice)
Pecan Butter (10 servings)
2 cups raw pecans 3 tbsp. water
Irresistible Keto Molten Chocolate Lava Cake (1 servings)
2 tbsp unsweetened cocoa powder 1-2 tbsp powdered erythritol
1 medium egg 1 tbsp heavy cream
½ tsp vanilla extract ¼ tsp baking powder
pinch of salt
Bacon Wrapped Brussels Sprouts (1 servings)
6 brussels sprouts 3 strips of bacon, sliced in half
Optional: pepper, garlic powder, smoked paprika, or other spices
Cheese Stuffed Cucumber Rolls (1 servings)
4 long, thin cucumer slices 2 oz cream cheese
Optional: salt, pepper, Everything Bagel Seasoning
Beef and Cabbage Stir Fry with Wasabi Mayo (4 servings)
For the Cabbage:
1 small head green cabbage, shredded (about 25 oz) 3 tbsp butter or olive oil, divided
1 lb ground beef 1 tsp onion powder
salt and pepper, to taste 1 tbsp white wine vinegar (sub red wine or apple cider vinegars)
2 garlic cloves 3 scallions, sliced
1 tsp chili flakes 1 tbsp fresh ginger, finely chopped or grated
2 tsp sesame oil
For the Wasabi Mayonnaise:
1/4 cup mayonnaise 1/2- 1 tsp wasabi paste
Keto Kickin’ Buffalo Chicken Bacon Ranch Pizza (6 servings)
For the Crust:
1 1/2 cups of shredded mozzarella 3/4 cups of almond flour
1 oz cream cheese, cubed 1 egg, beaten
For the Toppings:
1/4 cup organic low carb ranch dressing, plus more for
serving 1 cup fully cooked chicken pieces, chopped
1/4 cup sugar free hot sauce 1 tbsp butter
6 slices bacon, cooked and diced 1 1/2 cups shredded cheese (mozzarella, cheddar or blend)
2021/12/26
salt and pepper, to taste Optional: fresh chopped scalliions
Optional for serving: Fresh salad greens, cucumbers, and tomatoes
Indian Spiced Salmon with Cucumber Sauce (4 servings)
For the Salmon:
4 (4oz) salmon filets 1 tbsp tandoori seasoning
1 tbsp olive oil or coconut oil For the Cucumber Sauce:
1/3 cup mayonnaise or sour cream ½ cucumber, shredded
2 garlic cloves, minced ½ lime, the juice
salt and pepper, to taste For the Crispy Salad:
5 oz. arugula lettuce 1 yellow bell pepper
3 scallions 2 avocados
1 lime, the juice
Burger Platter (1 servings)
1 tbsp oil (olive, avocado, or coconut) or butter 1 (4-5 oz) hamburger patty
1/3 cup full fat cottage cheese 3 slices Roma tomato
4 slices avocado 2 lettuce leaves
salt and pepper to taste Optional: mayo, mustard, or sugar free ketchup
Keto Oven-Baked Chicken in Garlic Butter (6 servings)
3 lb whole chicken 2 tsp sea salt
½ tsp ground black pepper 4 tbsp. butter
2 garlic cloves, minced Optional, for serving: cauliflower mash, fresh salad, or other keto vegetable
Keto Pork Chops Milanese (4 servings)
4 (4oz) pork chops, pounded to ½ inch thickness 1 egg
1 tbsp water ½ cup grated parmesan cheese
½ cup almond flour 1 tbsp Italian seasoning
1 tsp garlic powder salt and pepper, to taste
6 oz Spring mix lettuce 1/2 cup cherry tomatoes, halved
1/2 cucumber, sliced 4 tbsp low carb Italian dressing
Savory Greek Lemon Chicken & Brussels Sprouts (4 servings)
For the Lemon Chicken:
4 (4oz) chicken breasts, pounded thin 1 tbsp olive oil
1 tsp salt 1 tsp pepper
1 tsp dried oregano 1 cup chicken broth
2 tbsp butter 1 lemon, the juice
¼ cup heavy cream ¼ cup capers
1 tbsp fresh parsley For the Brussels Sprouts:
12 oz Brussels sprouts, halved 2 tbsp butter
Salt and pepper, to taste
