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Keto Coach

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Canada
Brampton, ON
Keto Coach

Providing advice, guidance and support to individuals to achieve their goals through the Keto Lifestyle!

10/19/2024

This mornings breakfast, full fat cottage cheese, chia seeds and pecans!

If you don’t like the texture of cottage cheese add nuts or berries.

07/02/2024

This is one of my new favourite flavour combos, strawberries and avocados! It’s rich and creamy almost like a dessert! Typically I stay away from both when doing strict under 20g of total carbs a day, but right now I’m altering my habits a bit to focus on my brain health and promoting neuro regeneration through my diet! Avocado, strawberries, walnuts and chia seeds make for a powerhouse of nutrient and fat rich breakfast or snack! If you try it let me know! 🧠

Total of 25g of fat, 6g of protein and 16g of carbs (more than I would like but focusing on the nutrition profile)

06/27/2024

If your like me and like chips and pop, here is a way to feel like your cheating with out the guilt! Quest protein chips have become my favourite, 5g of total carbs (I always count total carbs) and PC Cola flavoured sparkling water!

04/08/2024

I absolutely love starting the week off with a good meal prep Sunday. This weekend I meal prepped the viral egg, cottage cheese bake for breakfast…so good and some sausage and pickles for lunch.

04/02/2024

Dinner tonight is one of my families favourites! Italian sausage, broccoli, brussel sprouts, red onion, red and orange pepper and mushrooms, mixed with olive oil, garlic powder, onion powder, paprika, Greek seasoning, salt, and pepper. Bake at 450 for 30 min.

03/25/2024

How about some lunch inspiration! Today was two mini cucumbers, with cream cheese and everything bagel seasoning, 4 slices of hot salami, 4 slices of Soprasata and 2 baby bell cheese. Macros and calories in the pics below (macros I did have cream in my coffee for breakfast which is reflected in my overall macros so far this morning)

03/24/2024

Hello! Welcome to all the new followers. I have not been on here updating or adding new recipes lately but…I’m back!!

Here’s a new salad recipe I tried for dinner…it was absolutely amazing. Let me know if you try it! 😉

Tomatoes, cucumber, red onion, green olives, fresh dill, fresh mint, fresh parsley, minced garlic, olive oil, feta, half a squeezed lemon and salt and pepper…holy cow it’s my new fav salad!

02/17/2022

These Quest chips are my newest favorite keto find! The flavor is on point and only 4g of carbs for the whole bag!....yes please

11/28/2021

These are currently my favorite pork rinds in Canada! They are my go to snack!

What are your favorite pork rinds and where do you buy them?

State side I'm obsessed with the BBQ one from Walmart or dill pickle from the gas stations 🤤

07/07/2021

Let's talk labels!

There are so many products I've seen recently that say "keto" and claim to be "certified keto". READ THE LABELS!!!

Many of these products contain corn fiber, palm oils, wheat protein, potato starch etc. Remember to keep it simple! These ingredients are not keto, yet are marketed as keto because it's low carb.

The second thing to watch out for are the total carbs!! Personally I count the total carbs and stay under 20g of total carbs a day. This ensures I'm in ketosis and losing the unwanted fat. Counting net carbs can be deceiving and lead to no weight loss or even weight gain.

Check out this new keto candy that was advertised to me, Kiss my Keto. The total carbs for one pack are 37g with 31g of fiber. They market this as keto with net carbs of 2g net carbs per bag. The candy also contains corn fiber, which breaks down into starch and increases insuline. This is not pure keto! Watching your labels has never been more important now that keto has become so widely marketed.

06/04/2021

While in the grocery store I've thought this to myself many times. The person in line in front of you has a cart full to the brim and you have a maybe a quarter of what they do, yet your bill is at least double! Real food is more expensive because it's REAL!

05/24/2021

GOOD MORNING KETOER'S!

Let's catch up!! We welcomed our son Jacob on May 8th and being a mom of three is a challenge, to say the least. With the challenges, come the sweet family memories we are making along the way.

With that said, every good new habit starts on a Monday! Last week I started my third keto journey (my original keto loss and after two pregnancies). This time around, embarrassingly, my starting weight is 213lbs 🤦🏼‍♀️ my goal weight is 140lbs, so lots of work to do! I'm ready and confident that I'll get there, so who's going to take this journey with me?! 💪

After week one I've lost 4lbs, while loosely transitioning back to keto. I'm breastfeeding my son so don't want too much of a drastic change, to maintain my milk supply. This morning for breakfast was egg muffins: ham base, filled with an egg and cheese on top! 🤤 So good even my kids are them!

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