CUSTOM MEAL PLAN FOCUS ON THE RECIPES THAT ARE MOST APPEALING TO YOU.

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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 1)

Keto Bread in a Pinch (1 servings)

3 tbsp almond flour or 1 tbsp plus 1 tsp coconut flour 1 large egg

1 tbsp melted coconut oil (or avocado oil) 1/2 tsp baking powder pinch of salt

Onion and Tomato Omelet (1 servings)

1 tbsp olive oil (substitute ghee, butter, avocado or coconut

oil) 2 eggs

1 tbsp heavy cream (optional) 1/4 small onion, diced

1 oz cheddar cheese (substitute any other cheese) 4 cherry tomatoes, halved or quartered

1 tbsp fresh chopped chives salt and pepper, to taste

Optional: 1 tbsp sour cream

Cinnamon Ricotta Oatless "Oatmeal" (1 servings)

1/2 cup ricotta cheese 3 tbsp butter, or less to taste

1/4 tsp ground cinnamon sweetener or sugar free Maple Syrup, to taste

Fried Egg and Ham Steak (1 servings)

1 tbsp butter (substitute ghee, coconut or olive oil) 1 egg

3 oz ham steak 1/2 Roma tomato, sliced

salt and pepper, to taste

Strawberry Almond Ricotta Parfait (2 servings)

1 cup ricotta cheese 1 tbsp lemon juice

1/2 tsp lemon zest 2 tsp powdered erythritol, or to taste

4 strawberries, sliced 1 tbsp slivered almonds

Creamy Pumpkin Chia Smoothie (1 servings)

1/4 cup heavy cream (or coconut cream) 1/2 cup unsweetened almond milk

1/2 cup crushed ice 2 tbsp pumpkin puree

1/4 tsp pumpkin pie spice 1 tsp chia seeds

5 drops liquid stevia, or to taste Optional add-ins: MCT oil, collagen powder

Heavenly Mini Quiche (6 servings)

12 medium eggs 1 tsp olive oil

2 cups tomatoes, diced 1 cup cheddar cheese, shredded

6 slices cooked bacon, crumbled 1 tsp salt

1 tsp pepper Optional: Chopped chives, for garnish

Roast Beef, Cheese, Egg and Strawberries (1 servings)

3 slices deli roast beef 1 oz cheddar cheese

1 hard boiled egg 4 strawberries, sliced

Optional: lettuce wraps, mayo, mustard, or hot sauce

2021/11/12

Keto Cobb Salad Bowl (2 servings)

For the Salad:

4 cups lettuce, kale, or spinach (washed) 1/2 cup grape tomatoes 2 tbsp red onion, sliced or chopped 1 hard boiled eggs, diced 1 cup fully cooked chicken, chunks or strips 4 slices cooked bacon, crumbled

1/2 avocado, sliced or diced 1/2 cup crumbled bleu cheese

For the Ranch Dressing:

1/4 cup mayo 2 tbsp sour cream

1 tsp lemon juice 1 tbsp fresh parsley, chopped

1/2 tsp fresh dill, chopped 2 tsp fresh chives, chopped

1/8 tsp onion powder 1/8 tsp garlic powder

1 tbsp unsweetened almond milk salt and pepper, to taste

Chicken Club Stuffed Avocados (2 servings)

For the Stuffed Avocado:

4 slices bacon 1 avocado, halved and pitted

1/2 lemon, the juice 1/2 cup diced or shredded baked chicken breasts

1 green onion, washed, trimmed, and sliced optional: sour cream, parsley, cracked black pepper For the Lemon Dressing:

1 tbsp extra virgin olive oil 1 tbsp fresh lemon juice

1/8 tsp dried oregano 1/8 tsp garlic powder

salt and fresh ground pepper, to taste

Ham, Egg, Cheese and Veggies (1 servings)

3 slices deli ham 1 hard boiled egg

1 oz cheese cubes or slices 5 grape or cherry tomatoes

1/3 cup cucumber slices Optional: lettuce wraps, mayo, mustard, or hot sauce

BLT Wraps with Egg and Avocado (1 servings)

3 lettuce leaves, for wraps 3 slices Roma tomato

3 slices cooked bacon 3 slices avocado

1 hard boiled egg, cut into thirds, lengthwise salt and pepper, to taste Optional: sprouts or microgreens, mayo, mustard, or keto

salad dressing

Pastrami, Swiss, Coleslaw and Pickles (1 servings)

3 slices deli pastrami 1 oz swiss cheese

1 cup shredded cabbage or coleslaw mix 1 tbsp mayo

2 tsp apple cider vinegar 4 dill pickle slices

salt and pepper, to taste Optional: lettuce wraps, sweetener to taste

Turkey, Cottage Cheese and Berries (1 servings)

3 deli turkey slices 1/3 cup cottage cheese

1/3 cup fresh berries 2 lettuce leaves

1 tbsp mayo

Almonds (1 servings)

1/4 cup Almonds

Chocolate Soft Serve Ice Cream (4 servings)

1 ½ cups heavy whipping cream 2 Tbsp. unsweetened cocoa powder

3 tbsp powdered erythritol 1 tsp vanilla extract

A pinch of kosher salt

Cheesy Bacon Poppers (2 servings)

4 mini sweet peppers ¼ cup shredded cheddar cheese

2oz cream cheese ¼ tsp garlic powder

4 slices bacon, cooked and crumbled Salt and pepper, to taste

Everything Seasoned Celery Sticks (1 servings)

4 celery sticks 2 tbsp cream cheese

2 tsp Everything Bagel Seasoning

It’s PB Keto Cookie Time (12 servings)

1 cup peanut butter, natural, unsweetened 1/2 cup erythritol 1 egg

Sweet Cinnamon Mug Cake (2 servings)

For the Cinnamon Topping:

2 tsp erythritol sweetener 1/2 tsp ground cinnamon

For the Mug Cake:

2/3 cup almond flour 1 tbsp erythritol sweetener

1 tsp baking powder 1/4 tsp cinnamon

1/8 tsp cream of tartar Pinch salt

1 large egg 2 tbsp melted butter/ avocado oil

2 Tbsp water 1/4 tsp pure vanilla extract

Strawberry Yogurt Parfait (1 servings)

4 fresh strawberries 2 tsp erythritol

2/3 cup low carb plain Greek yogurt 2-5 drops liquid stevia, or to taste

Creamy Spinach Parmesan Stuffed Chicken (4 servings)

4 chicken breasts (4-6 oz each) 1 tablespoon olive oil or avocado oil

1 tsp paprika 1 tsp salt, divided

¼ tsp garlic powder ¼ tsp onion powder

4 oz cream cheese, softened ¼ cup grated Parmesan

2 tbsp mayonnaise 1 ½ cups chopped fresh spinach

1 tsp garlic, minced ½ tsp red pepper flakes

Easy Kielbasa and Cabbage Skillet (4 servings)

3 tbsp butter, divided (substitute olive, avocado, or coconut

oil) 1/2 cup onion, diced

2 tbsp red wine vinegar 2 cloves garlic, minced

14 oz kielbasa, thinly sliced 12 oz (about 5 cups) green cabbage, shredded or sliced

sea salt and pepper, to taste 1 tsp paprika

optional: red pepper flakes, to taste

2021/11/12

Best Bacon and Broccoli Quiche (4 servings)

6 large eggs 1/2 cup heavy cream

1/4 cup almond milk (or water) 1/4 cup onions, finely chopped 1 cup broccoli florets, chopped 1 cups shredded cheddar cheese

4 slices cooked bacon, crumbled 1/4 tsp pepper

1/4 tsp salt

Hearty Taco Soup (4 servings)

1 lb ground beef 2 tbsp taco seasoning

2 cups beef broth 1 large tomato, diced

¾ cup heavy cream Salt and pepper to taste

Optional toppings: shredded cheese, sour cream, avocado, cilantro

Italian Meatballs in Sunday Sauce (5 servings)

For the Meatballs:

1 lb ground beef 1 clove garlic, minced

1/2 cup shredded mozzarella 1/4 cup freshly grated Parmesan, plus more for serving

2 tbsp freshly chopped parsley 1 large egg, beaten

1 tsp salt 1/2 tsp black pepper

2 tbsp extra-virgin olive oil For the Sauce:

1/2 medium onion, chopped 2 cloves garlic, minced

2 1/2 cups canned crushed tomatoes 1 tsp dried oregano

salt, to taste black pepper, to taste

Creamy Italian Chicken Skillet (4 servings)

1 tbsp. extra-virgin olive oil 4 (4-5 oz) boneless skinless chicken breasts

salt and pepper, to taste 1 tsp. dried oregano

3 tbsp. unsalted butter 3 cloves garlic, minced

1 1/2 cups cherry tomatoes 2 cups baby spinach

1/2 cup heavy cream 1/4 cup freshly grated Parmesan

Optional, for serving: zucchini noodles, fresh lemon slices

Best Ever Keto Chicken Parmesan (4 servings)

4 (4oz) chicken breasts 1 egg

1 cup freshly grated parmesan cheese 1 tsp garlic powder

1 tsp onion powder 1 tsp dried oregano

1 tsp dried basil 1 tsp dried parsley

1/2 tsp ground black pepper 1/2 tsp salt

4 slices mozzarella or provolone cheese, or 3/4 cup

shredded cheese 1 cup jarred low carb marinara sauce, such as Rao's brand