KETOGENIC CUSTOM MEAL PLAN & Instructions Pre-Consultation

Please Copy or Print This information sheet prior to your consultation!

1. Please print, or copy and paste the meal plan guideline information onto your computer notepad for viewing the day of your consultation.

2. This is a basic informational guideline page to help with preparing the participant for their custom Keto meal plan.

3. It is IMPORTANT to understand, YOU will be writing the informational content of your own meal plan. Stephanie’s job is to help the participant in constructing the meal plan by verbally explaining details to the participants customized meal plan.

4. Please have something you can write with on the day of your consultation. Your plan will be structured by wake/sleep times, glucometer test times, fat snacks, pre workout suggestions, breakfast, lunch and dinner times as well as recommendations towards tightening up your daily Keto schedule.

Note: I will work with participants who suffer from food sensitivities, hypoglycemia, insulin resistance/diabetes, food likes and dislikes. Stephanie also recommends only the workout basics: type, time, duration and intensity.

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Meal plan guidelines schedule for day shift workers:

WAKE UP:  

These are recommended times for day shift workers only!

Best Wake up times for early risers between 4am- 630am

Best Wake up times for later risers between 6am-630am

GLUCOMETER CHECK:

Recommended fasted glucometer testing in the first 3 minutes of waking up.

PRE WORKOUT FAT LOADS: 

This option is mainly for people who workout before leaving for work.

 

WORKOUT STRUCTURING: 

Workouts should be accomplished before 2pm.

Complete a standard Keto workout before work,

or a 12-15 min workout if you have very little time before going to your job.

Alternative workout times:

Before workout

Mid morning

Lunchtime hours

Weekends

BREAKFAST: 

Time 

Macro breakdown

MID MORNING SNACK

-Only if you are feeling hungry, tired or hypoglycemia

LUNCH: 

Time 

Macro breakdown

MID AFTERNOON SNACK:    

Time 

Macro breakdown

DINNER: 

Time 

Macro breakdown

LATE NIGHT SAFE KETO SNACK: Only if hungry or hypoglycemic

Time 

Macro breakdown

BEDTIME:

Time

Recommended pre sleep relaxation techniques, tools, tricks and tips.

 

WORKOUT STRUCTURING: Workouts should be accomplished before 2 pm

standard Keto workout before work

or a 12-15 min workout if you have very little time before going to your job

mid morning

lunchtime 

weekends

BREAKFAST: time, type/macros duration

within 30 min of waking up

post workout

on the way to work

MID MORNING IF YOU FEEL HYPOGLYCEMIC OR HUNGRY

LUNCH:  time type duration

MID-AFTERNOON SNACK:  time, type, duration  

DINNER: time, type/macro, duration

BEDTIME:  Time

recommended relaxation techniques, tools, tricks and tips

 

Additional information:


NIGHT SHIFT WORKER – MEAL PLAN: Night shift workers will have to work with me in their consultation from scratch

FLEXIBLE SCHEDULING 

Wake up/sleep times should be flexible to your daily schedule.

Purchasing a duel glucometer to test blood glucose and ketones (optional).

Workout types, times and duration should be flexible within reason.

JOURNALING &TRACKING YOUR KETO ADAPTATION

please be prepared to journal prior to your consultation for presentation day of your meal plan construction. Include  any food sensitivities,  adrenal issues, stresses, wake/sleep difficulties.Testing blood sugar for food sensitivities, high or even low blood sugar and blood ketone tracking.

 

 

  • Meal Plan Guidelines

    If you`ve booked a consultation + meal plan, please read this: Meal Plan Guidelines
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