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Healthy Ketogenic Meal Plans

When you start a diet, you want to be successful during and after so that you can feel better faster. The Ketogenic Diet has become extremely popular and mainstream. With this popularity, an unfortunate side effect is that there is a ton of really bad advice on how to reach ketosis. Things like eating nothing but eggs for several days, dirty keto which is full of processed crap, and recipes that only spotlight meat and cream cheese. People are also going on a keto diet when it isn’t appropriate. Appropriate reasons to go on a ketogenic diet include:

  • Uncontrolled seizures
  • Multiple Sclerosis
  • Neuropathy
  • Uncontrolled diabetes
  • Other nervous system diseases

The Cost of Doing it Wrong

If you and your doctor decide that this is a good therapeutic diet for you, you need to do it correctly. When you neglect essential parts of the diet you can seriously harm your thyroid health which can lead to requiring thyroid medication for the rest of your life. You can disrupt the microbiome in your gut leading to intense constipation, a reduced immune response to infection, leaky gut, and other seriously uncomfortable GI issues. You can cause inflammation in the body leading to waking up stiff and with pain, suffer from sleep disruption and insomnia, develop rashes and other uncomfortable skin and pain problems. 

How To Do Keto Correctly 

First, you need to follow the macro ratios correctly. 

How to do keto rightThat means 75% of your calories come from healthy fats, 20% from protein, and 5% from carbohydrates. This is how you reach ketosis, create ketones, and reap the benefits of this diet. Ketones help repair your nervous system. No special drink or magic food will get you there and keep you there in a healthy way. You have to put in the work.

Secondly, you need vegetables. A lot of them.

You must include a substantial amount of low carb vegetables with every meal and snack. You NEED vegetables in your days for fiber, antioxidants, their anti-inflammatory components, and the many vitamins and minerals they provide. Without them, your health will suffer greatly. 

Third, it needs to be realistic.

Eating the same thing every day isn’t realistic. It gets boring fast. Eating “keto” muffins and snack foods every day, while delicious, isn’t healthy or truly sustainable either. Eating nothing but meat and dairy, again, while delicious, isn’t realistic. 

You need to be eating a variety of foods with a variety of flavors to enjoy your meals and benefit the most from your diet. Food is a soul experience and that means it tastes good and it’s fun to eat with others. Meals need to be simple to shop for, make, and eat. Then as you are able to add more foods back into your diet you have a solid foundation in place so you can continue to experience vibrant health once you are off the diet. 

Fourth, this is a temporary diet, not a lifestyle

Our third tip leads right into this one. Keto is NOT a lifestyle. It is a temporary diet to help your nervous system repair itself so it can function properly (or as close to it as possible). You will eventually start eating more carbs again. However, your time during this diet can lay a strong foundation of being vegetable heavy with healthy fats and proteins. Then, when it’s time to transition you can add healthy carbs like fruit and starchy vegetables like potatoes and the like.

The Hardest Part is Done For You

where to start when you suck at meal planningYou know you need to go Keto, and do it correctly, but following the rules is overwhelming. Figuring out how to fit vegetables in and stay under 5% of your total calories, what fats are healthy and how to balance them out for maximum health, how to eat enough variety to not be bored yet easily follow the rules without having to track every single bite….it’s a lot. I’m happy to say I’ve done the hardest part for you! The first 2 weeks are the hardest. Staying on it while being busy is hard. With done-for-you meal plans, you don’t have to figure out what to eat, how to eat healthy, and figure out ways to make it easy.I have your first 2 weeks completely done for you. 

What’s Included:

  • 2 weeks of meal plans are done. You have a jumpstart and a fall back when life gets crazy.
  • The shopping list is ready. You don’t have to figure out what to eat. Print the list and head to the store (or go on clicklist and have it delivered).
  • Immediately start enjoying vegetable and healthy fat-heavy, flavorful recipes that are also easy to make.
  • Learn my favorite platform for tracking your macros and nutrients
  • All the tips and tricks you need for easy, quick, delicious meals
  • The best places to shop and dine out
  • How to travel
  • 3 months of online coaching
  • Much, much more

Just because you can do it all, doesn’t mean you should have to. 

When you purchase the Healthy Ketogenic Meal Plan you will:

  • Immediately receive your meal plans and guide
  • For the first month, you will get weekly coaching emails with tips and tricks to overcome common roadblocks and struggles that derail many
  • For 2 more months, you will receive bi-weekly coaching emails to help keep you motivated and stay the course
  • You can email me, your coach, at any time for questions you may have

You get all of this for $69 and you can start now.


Meet Marian

Marian Mitchell is a Certified Health Coach, Cookbook Author, Meal Planning Expert, Public Speaker, and Mom. Her expertise is bridging the gap between knowing what you need to do to get (and stay) healthy and making it work realistically in your everyday, real-world life. Partnering with her clients and, when possible their doctors, allows clients to take control of their health, adhere to the treatment the doctor has prescribed (not matter how vague or specific), thus improving their health and having a new way of living that allows for that health to continue indefinitely.

Disclaimer: The goal of these programs are to help you take control of your health and for you to feel the best you possibly can! These programs are not meant to take the place of working with a qualified health care professional, and are not designed to diagnose or treat any diseases or medical conditions. Any advice provided is not a medical diagnosis or medical treatment plan.

Healthy Keto meal plans for maximum health and benefits

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Hi! I’m Marian

About UsHere at Road to Living Whole we make following your doctor's therapeutic diet plan for your health recovery effortless. We have a variety of resources for you including meal plans, online webinar courses, and coaching services all designed to cut out the guess work so you can live your life and quickly regain your health. We are so glad you are here.

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The Dish Cookbook

My cookbook, The Dish, sets you up from success from the start. You get truly helpful information on how to reduce your symptoms and over 80 recipes to give you the variety you need to stay on track. Available on Amazon! Learn more...

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mairmitchell

I help ND's patients follow the diet side of the treatment plan so they can effortlessly feel better faster.
🍲Therapeutic meal plans 🤟Coaching

ℝ𝕠𝕒𝕕 𝕥𝕠 𝕃𝕚𝕧𝕚𝕟𝕘 𝕎𝕙𝕠𝕝𝕖
Smoothies are one of the easiest ways to get your Smoothies are one of the easiest ways to get your powdered supplements in along with s ton of nutrients.

There is a right way and a wrong way to do smoothies.

Do not
✖️use only fruit
✖️protein powder and water or milk

Instead
✅combine fruit, greens, and a fat
✅add a protein powder (I prefer collagen peptides)
✅add water, coconut water, or milk of choice

One will leave you feeling hungry within the hour. The other will sustain you for hours. One has few nutrients, one has a lot of nutrients.

Stay sustained and get the most nutritional bang for your buck by revamping your smoothies.
Homemade Date Truffles are a delicious and healthy Homemade Date Truffles are a delicious and healthy snack that satisfy the sweet tooth. I actually don't make them often because I'll eat the entire batch in 2 days 🤭 They are so yummy though.

Dates have been around since around 5,000-6,000 BCE and are known as nature’s candy. Not only are they absolutely delicious, they are nutrient powerhouses. They contain protein, fatty acids and an array of vitamins and minerals. Including, but not limited to, Vitamin A, lutein, vitamin K, niacin, B6, folate, pantothenic acid (another B vitamin), choline (brain booster), calcium, iron, magnesium, potassium, sodium, zinc and phosphorus.

On top of all this, they help protect against tooth decay even being so high in natural sugars. This is because they contain elemental flourine, not the man made flouride that is in added to water or what is in flourinated toothpaste.

Ingredients 👇
Dates
Crushed almonds
Crushed cashews
Honey 
Coconut oil 
Vanilla extract 
Sea salt
Chocolate chips 
Shredded coconut or cocoa powder

7 snacks 🤤

Recipe: https://www.roadtolivingwhole.com/paleo-and-vegan-almond-cashew-date-balls/
One of the most effective ways to transform your h One of the most effective ways to transform your health, make your medication more effective, and just plain feel better is to clean up your diet.

This is often easier said than done. Changes habits is hard. It requires energy and time, which often is in short supply. However, it isn't as hard as you think. Here are my 3 steps to get started. I don't recommend doing them all at once. Start with step 1, then move on. Slow and steady wins the race.
Healthy eating gets boring fast when you don't add Healthy eating gets boring fast when you don't add flavor. How do you get flavor in a healthy way? 
◾️Herbs
◾️spices
◾️sauces
You can make the exact same protein and veggies taste at least 12 different ways depending on what you put on top.

My top favorite sauce is Chimichurri. It's a blend of parsley, oregano, garlic, olive oil, salt, and red pepper flakes blended into deliciousness. I put it on top of my cooked proteins, on my veggies, and will even use as a salad dressing. It's sooooooo good.

You can get this recipe over on my website: https://www.roadtolivingwhole.com/traditional-chimichurri-sauce/ and enjoy this delicious sauce too!
Got sunshine and hiked 4 miles this weekend. Gym i Got sunshine and hiked 4 miles this weekend. Gym in shape and nature in shape are very different things. I hurt today 😂💪🤷‍♀️
Bitter foods stimulates the entire digestive syste Bitter foods stimulates the entire digestive system from our saliva being able to more effectively start the breakdown of carbohydrates, hydrochloric acid being pumped into our stomachs in appropriate amounts, and increases bile production.

The benefits of digestive bitters are pretty amazing and include:

◾️Higher absorption of nutrition from our foods
◾️Especially vitamins A, D, K, E and B12
◾️Reduce incidences of heartburn
◾️Increase fat digestion, which is particularly important for those who have had their gallbladders removed or are concerned about their gallbladder health
◾️Cleansing of the liver
◾️Reduction in gas, bloating, and constipation
◾️Balancing blood sugar levels
◾️Appetite regulation
◾️Promotes healthy skin

Pretty awesome right?! Deficiencies in fat soluble nutrients, gallbladder issues, sluggish liver, constipation run pretty rampant these days. It’s nice to know we have a solution that doesn’t cause other health issues.

Learn more: https://www.roadtolivingwhole.com/digestive-bitters-invaluable-for-gut-health/
We had a great time camping and I think the kids w We had a great time camping and I think the kids will remember the storm forever. I love making memories.
It's cold outside and I'm so excited to enjoy my b It's cold outside and I'm so excited to enjoy my butternut squash soup. I'm not typically a fan of butternut squash but I found a way I like it.

1 butternut squash 
1 yam
1 onion
1 apple
A few cloves of garlic
Fresh or dried Italian herbs
Bone broth 
Salt and pepper

Roast and blend 😍

Great for a variety of therapeutic diets as well!

Full recipe: https://www.roadtolivingwhole.com/herbed-butternut-squash-soup/
Rare chronic disorders are not only hard to diagno Rare chronic disorders are not only hard to diagnose, but they are also difficult to treat. Histamine Intolerance looks like a lot of random symptoms that don't make much sense. Once you finally know what is going on, your ND will lay out a plan to help you reduce the histamine build-up and get you feeling normal again.

Be sure to read all the pictures and learn what you have control over. As always, if you'd like a meal plan to give you a jump start while you figure things out, I got one for you.
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marian@roadtolivingwhole.com

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