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.
