Welcome to
Countess of Low Carb
Welcome to Countess of Low Carb
Where royal living
meets real life.
(Friends: The links in this post may contain affiliate links. Countess of Low Carb & her furbabies will be compensated when you make a purchase by clicking through the links at no cost to you. Read our disclosure policy here.)
Ketogenic Meal Plan & Intermittent Fasting Schedule
My Weekly Keto Meal Plan + Intermittent Fasting Schedule :
Please note that everyone’s macros are different. Calculate portions for your macros.
–>In addition, I do live in real life. Real life changes so this is the game plan and not in Sharpie permanent marker.
Here is my weekly keto meal plan along with my intermittent fasting schedule. The keto meal plan fits into my active lifestyle while weaving in intermittent fasting to have more energy & weight loss.
Monday:
-Coffee w/ 1 tablespoon grassfed butter & Perrier that is on sale on Amazon. (Remind myself to take 2 drops of Lugol’s Iodine in coffee for hypothyroid…seriously, don’t forget!) 
-Fasting goal: 12pm
-NY Strip Steak w/ grassfed butter w/ spinach + ranch
-If I’m still hungry, some hamburger meat w/ butter + cream cheese + chilli powder on top (amazing dip!)
-If I’m needing some extra caffeine, a Starbucks trenta coffee w/ no classic & 1 teaspoon of heavy cream.
-Get 20 minute dog walk or kid walk in
-Stop eating 4pm (do Warrior Diet = 20 hours of fasting + 4 hour eating window)
Tuesday 
-Coffee w/ 1 tablespoon coconut oil & Perrier that is on sale on Amazon (Remind myself to take 2 drops of Lugol’s Iodine in coffee for hypothyroid…seriously, don’t forget!)
-Fasting goal: 1pm
-Medium traditional Chicken wings from BW3 cooked extra crispy, no sauce w/ ranch and 1/2 cup celery
-Decaf mint tea w/ coconut oil
-Play w/ son in backyard or playground for 30 minutes of engaged movement.
-Stop eating 6pm// Goal is 21 hour fast with 5 hour eating window
Wednesday
-Coffee w/ 1 tablespoon coconut oil & Perrier that is on sale on Amazon (Why did you forget? Take 2 drops of Lugol’s Iodine in coffee for hypothyroid…seriously, don’t forget!)
-Fasting goal: 12pm
-Shrimp w/ melted butter and Old Bay
-Leftover hamburger w/ butter, cream cheese + chili powder dip
-Decaf mint tea w/ coconut oil
-Go to gym for weight lifting
-Stop eating 4pm = 18 hours fasting + 4 hour eating window
Thursday
-Coffee w/ 1 tablespoon coconut oil & Perrier that is on sale on Amazon (Take 2 drops of Lugol’s Iodine in coffee for hypothyroid…seriously, don’t forget!)
-Fasting goal: 12pm 
-Scallops in alfredo (butter, heavy cream and parm cheese) with zucchini noodles
-Dunkin donuts large iced coffee black + 1 teaspoon heavy cream (I bring from home like a drug dealer in a baggie.)
-Do 30 minutes of cleaning/home organization to move + sweat
-Stop eating 4pm = 18 hour fasting + 4 hour eating window
Friday
-Coffee w/ 1 tablespoon coconut oil & Perrier that is on sale on Amazon (Remind myself to take 2 drops of Lugol’s Iodine in coffee for hypothyroid…seriously, don’t forget!)
-Fasting goal: 2pm
-Two times in one week – Dunkin donuts large iced coffee black + 1 teaspoon heavy cream (I bring from home like a drug dealer in a baggie.)
-Do 30 minutes of cleaning/home organization to move + sweat
-Stop eating 7pm = 22 hour fasting + 5 hour eating window
Fast Food Keto Video:
More Keto Eating Out Video:
How to Easily Start the Keto Diet
Easy Keto Meals under 45 Minutes
Intermittent Fasting For Beginners Challenge
Learn more
courses + programs
Learn more
Learn more
Modern & Minimal
Funky & Wild
Brand Kit
Brand Kit
Boho & Chic
Brand Kit
$39
$39
$39
Add to cart
Add to cart
Add to cart
The Mom’s Guide to Ketosis Book
Free Weekly Email Plan
Encouragement Calls | 30 mins or 90 Days
BUY NOW
Resources
Sign up
Learn more
30 Minute Encouragement Calls
All encouragement call attendees will have access to keto meal plans ecourse portal and How To Start Keto Diet Easily ecourse portal for downloadable materials for 90 days. I take client time seriously so I do have a 72 hour cancellation policy and no refund policy for encouragement calls.
One, 30 minute encouragement call for $67 for weight loss accountability, celebration and solutions via conference call.
12 Week | 90 Day Weight Loss Package
12 weeks of working together hand-in-hand for weight loss encouragement is only $897.
The 90 day sprint gives enough time to see repeated patterns and challenges that pop up… and then solve those patterns and challenges! Shorter than 90 days, clients won’t see the fruits of their labor and sustainable, long last results.
I see the best results when clients commit to at least three months of encouragement together.
Inquire Today
30 Minute Encouragement Calls
All encouragement call attendees will have access to keto meal plans ecourse portal and How To Start Keto Diet Easily ecourse portal for downloadable materials for 90 days. I take client time seriously so I do have a 72 hour cancellation policy and no refund policy for encouragement calls.
Email countessoflowcarb@gmail.com for availabilities and application questions. application questions.
One, 30 minute encouragement call for $67 for weight loss accountability, celebration and solutions via conference call.
12 Week | 90 Day Weight Loss Package
The 90 day sprint gives enough time to see repeated patterns and challenges that pop up… and then solve those patterns and challenges! Shorter than 90 days, clients won’t see the fruits of their labor and sustainable, long last results.
Three results happen with three months together, you feel better, are more in control of what you eat, and lose inches on a consistent basis when you follow our agreed on goals and suggestions given of how to obtain those goals.
Have Questions? Please email countessoflowcarb@gmail.com for availabilities and application questions.
