Month: August 2018

How to write a keto diet meal plan in 3 simple steps

Creating a meal plan seems complicated, but it really isn’t. It does take some time and balancing, but nothing that’s too hard that it can’t be done by your average healthy eater.

I’ve been putting together my own meal plans for a few years now. I even lost 45 pounds in 4 months planning my own meals. Not as consistently as I would like, but still enough to know meal planning is really just 3 simple steps.

Step 1: Figure out how much you need to eat

This is a step that only has to be done once a month as your caloric intake highly likely won’t change from week to week.

In order to determine how many calories you’ll need and your macro requirements, you’ll typically need your height, weight, activity level, and health goals.

Some people use My Fitness Pal to determine how many calories and macros they’ll need. I like to use a calculator that’s meant for determining macro needs based on keto requirements. Or keto calculators.

A few you can check out are,, and

I like using keto calculators because they support low-carb eating and setting appropriate macros for low-carb, ketogenic routines.

Here is a post I’ve written on macros and what foods could be hindering weight loss on keto:

How to break stalled weight loss on the ketogenic diet 

free download health and wellness cheatsheets

Step 2: Figure out what to eat

After you plug in your numbers and get your results from the keto calculator, it is time to balance what foods you’ll be eating.

Sometimes I make the foods fit the macros and other times I make the macros fit the foods.

Which means, sometimes I choose foods based on how much protein I’m going to need to eat and how much fat I’ll need. Other times, I eat what I want and tweak it as much as possible to fit my macros.

This step can take a bit of time to figure out which foods, and how much, can fit where. It gets easier as you begin to remember which foods have more or less protein and fats.

To do all this balancing, I use (not a paid endorsement, I’ve just been using it for years and like it a lot). It’s so simple to understand the macros, it lets you know if you’re eating a paleo diet, and has a database of paleo-friendly foods. Or you can enter your own food.

When figuring out what to eat, I keep my meals as simple as possible. And I eat the same meals aaaallllll week. Life is so much simpler this way.

I’ve found weight loss to be much simpler when I stick to simple meal combinations instead of trying recipes and tinkering with them to make sure they fit my macros and caloric needs.

Eating healthy is also way easier, and less expensive, when I eat the same thing all week. Might sound boring, but it really isn’t bad at all.

Makes it much simpler to plan and prep too.

If you’re not already doing so, give simple combinations a try.

I share what I ate to lose 45 pounds here:

How I lost 45 pounds in 4 months on effortless intermittent fasting

Step 3: Log it and make your grocery list

I like to write my meals down to keep track of what meal combinations worked for me. I’ve heard that writing down what you eat helps with weight loss. So… I write it down. *shrugs shoulders*

If you’re following my approach to keeping meals simple, and eating the same meal each day, you’ll be writing down the same thing every day. Or you can do like I do and just note what I will be eating that week.

Next, write down your grocery list.

I like typing mine into Google Keep which also has a cool checklist for grocery shopping.

Meal planning’s simple

Welp, there’s my simple, 3-step method to meal planning I’ve been using for the last few years or so.

It can take time to plan meals, but if you keep your food combinations simple, avoid complicated recipes, and eat the same things all week, you’ll really cut out a lot of the fuss of figuring out what to eat that’s healthy.

You’ll also save a ton of time when you’ve already figured out and prepped what you’ll be eating for the week.

More posts on keto, intermittent fasting, and weight loss:

How I lost 45 pounds in 4 months on effortless intermittent fasting

How to choose the best intermittent fasting method FOR YOU

“How to build self-discipline” – weight loss & mindset

How much fat should you really eat on a ketogenic diet to lose fat

How to break stalled weight loss on the ketogenic diet 

Get clear on your own health & wellness goals

Download the FREE bundle for meal planning worksheets, a health and wellness goals planner, and quick weight loss cheatsheets with a simple weight loss plan.

free download health and wellness cheatsheets

How to choose the best intermittent fasting method FOR YOU

There are a few things to consider when choosing an intermittent fasting method besides thinking about which one works the best for weight loss.

Choosing an intermittent fasting method that doesn’t work for you is like suffering unnecessarily and making intermittent fasting way harder than it has to be.

You might choose to fast for 20 hours a day because the weight loss results you’ve seen look fantastic, but you started out KNOWING you struggle to go from meal to meal without snacking.

That’s a set up for failure, girl. Jumping from eating a total of 6 times a day to eating once will hurt. And it is an unnecessary hurt.

Or you choose to do a 16/8 intermittent fasting routine with most of your fasting done at night, but forget to consider that you like going on dinner dates when a fine date comes along.

As soon as that fine date shows up and ask you to dinner, you’ll change your eating window. Then you find yourself barely fasting at all.

how to choose the best intermittent fasting method for you for weight loss
Choosing an intermittent fasting method that considers your life over if it works the best improves your chances of sticking to it.

And it’s not like you have to stick with one fasting method.

You can start with one for where you’re at in life and your health and then transition into another routine when you’re ready.

In this week’s tidbit on intermittent fasting, I share how to choose an intermittent fasting method that works best for you.

I came up with these things to consider based on what I had to consider to find an intermittent fasting method that worked best for me.

Disclaimer: This post may contain links where if you purchase via my links I receive a commission at no additional cost to you! Thanks for supporting. I will always only recommend products and services I’m diggin’ (Love). Read my full disclosure here.

free download health and wellness cheatsheets

The intermittent fasting methods

These are the intermittent fasting methods I’ve read about and have tried. If there are more, please help a lady out and leave me a comment.

16:8 Method

The 16:8 method involves having a fasting window of 16 hours and an eating window of 8 hours. Eating nothing for 16 hours and then eat 2 to 3 meals within a window of 8 hours.

Modified Warrior Diet from Edward V. of Fledge Fitness

Edward V. of Fledge Fitness on YouTube made modifications to The Warrior Diet that involves fasting for 20 hours a day and then eating within a 4 hour window.

The original warrior diet consist of eating raw vegetables and fruits during the day and eating a large meal at night. I do Edward V’s version of the warrior diet.

Check out his explanation of The Warrior Diet below.

The 5:2 Diet

The 5:2 method involves eating normally for 5 days of the week and then eating small meals of 500 to 600 calories for 2 days of the week. For women, it’s 2 meals of 250 calories each and for men it’ll be 2 meals at 300 calories each.

Alternate-Day Fasting

Alternate-Day Fasting is fasting every other day. Some alternate-day fasting methods do allow for 500 calories during “fasting” days.


The Eat-Stop-Eat method involves fasting for 24 hours 1 to 2 days a week. This can be done by not eating lunch from to lunch or from dinner to dinner.

Fat Fast

Fat Fasting is consuming nothing but fat in a blended drink during a fasting window. I’ve seen it coupled with the 16:8 method where someone would fat fast for 16 hours in a day and then eat 2 to 3 meals within 8 hours.

Now that we’ve run through the different methods, let us get into how to choose the best FOR YOU.

How to choose the best intermittent fasting method FOR YOU by answering 3 questions

Choosing the best intermittent fasting routine that’ll work for you is important since it’ll improve your chances of sticking to it.

Trying to force an intermittent fasting method that does’t work with your life and current diet is extra stress you really don’t need.

Consider answering these 3 questions when determining which intermittent fasting method will work in your life and current situation with food.

How long have you been eating healthy?

Fasting tends to be the hardest when you’re coming straight off the Standard American Diet due to how addictive, sugary, and high carb the diet can be.

Jumping right into a fasting window can cause sugar withdrawal symptoms that make it really difficult, and even painful to stick to.

If you’re fresh off of the Standard American Diet, or tend to eat more highly processed foods than not, try starting with shorter fasting windows where most of your fast is done while you sleep.

Do this while you are transitioning to cleaner eating and detoxing from sugar.

Also cut out snacking and eat three meals of real foods during your eating window. Increase your fasting window as you adjust.

If you’ve been eating cleaner for some time now, and eat processed foods on occasion, you can likely get away with longer fasting windows.

If you notice it is hard to fast, eat a strict keto diet, allow your body to adapt to burning fat, and shorten your window until you feel comfortable. Then go for longer fasts.

Are you comfortable going hours or days without eating?

Some people can handle fasting an entire day while some feel more comfortable fasting for hours within a day.

Test it out for yourself. If you’re comfortable going 20 hours, you might find it not too bad going a full 24.

I sometimes fall into a 23 hour fast if I spend extra time at the gym. Pay attention to how you feel.

Struggle to fast or fear going days without eating? Pick a method that has you fasting for hours instead of a day or more.

I’m at the point where I can fast for 48 hours just fine. Sometimes 72 hours when I’m occupied and well adapted.

But I started with shorter fasting windows and worked my ways up. You likely will too.

What does your schedule look like?

Fasting is easier to do when you’ve got other things to do. Trust. Fasting during work, class, or while working on a project can make time less noticeable.

If you also workout, you might consider doing your fasting within windows that consist of hours instead of days. Especially when first starting out.

Working out can increase your appetite so having a fasting window that ends right after your workout instead of the following day can curve that increase and save you the torture.

Choose to fast during hours when you’re the most active and if you workout, and know you still tend to deal with hunger and increased appetite, plan to end your fast afterwards.

Looking for a plan to put intermittent fasting to work with your weight loss routine and eat in a way that makes intermittent fasting easier?

The new bundle How to Intermittent Fast on Keto for Fat Loss combines all these weight loss tips into a 30-day plan, and prep guides, that’ll help you lose weight and burn fat.

I not only put together a 30-day plan for intermittent fasting for fat burning, but I also show you how to do keto optimally, and easily, for fat loss and make the lifestyle work in your life.

I’ve put together these tips from my own weight loss success. And yes, it was keto and intermittent fasting that finally did the trick.

Click here to get started with the How to Intermittent Fast on Keto for Fat Loss bundle and its 30-day challenge today! 

You can also download the free Quick Weight Loss bundle that has cheatsheets and worksheets to help you plan your health and wellness goals, track your progress, and has a simple weight loss plan to follow for transitioning to intermittent fasting on keto.

Fill out the form or visit the page.

free download health and wellness cheatsheets

Latest weight loss tips

Picking up what I put down here? Found it helpful, informative or motivating? Great! Share the love and save a pin to your Intermittent Fasting board on Pinterest. 🙂

intermittent fasting tips how to choose the best schedule

What action steps I took to get unstuck and manifest

And when I say real flow, I mean that flow that moves you forward. I think sometimes we get movement mixed with flow. We can be moving and getting busy, but still experience feelings of stagnation and the frustration of being stuck. Movement can bring about flow, but understanding what type of movement generates flow helps a ton.

I went through a whole year of doing plenty of moving and being busy, but when I looked around at my results, they just weren’t happening. I wasn’t making the type of progress that allowed me to feel unstuck and like I was flowing.

That type of “stuck” led to festering negative thoughts and resulting behaviors. I do believe this stagnation brought me deeper into addiction, depression, and a compulsive eating disorder.

Below, I get into what I learned about being stuck and how it felt so you can identify if you’re also just being busy instead of taking action. I also detail action steps I learned about and took to get things moving again.

With these action steps, I manifested the type of job I wanted, I was able to get off of assistance, and I started seeing real results.

What does not flowing look like?

It’s like any body of water. If there is no flow, splashing around the water every once in a while, or even daily, won’t keep the water clean and bring in the new. It kicks up stuff, but those things just settle again. Think swamps and pools that sit with no filters running.

The water gets murky and some organisms might die out due to the increasing algae. There’s usually only enough ecological space for a few organisms that can take it and maybe mosquitos might come by to eat. Organisms live there until the murky water dries up if too much time passes between rains.

I’m finding our lives are the same. If we’re masking procrastination and lack of self-validation with the busy work of planning and researching without action, we’re simply splashing around water in a self-made swamp. When we notice we’re not getting where we want to go, we kick up stuff like negative self-talk and negative reinforcement.

It’ll only settle to the bottom to be kicked up again. Things aren’t flowing so our visions get murky. We can’t see the steps we need for progress because we’ve stopped our flow by not taking meaningful action. Only meaningful action brings us to our next steps.

Since we can’t see them, we begin to lose hope or take steps that don’t truly serve us. We’ll fill our time with meaningless relationships and activities that don’t serve us, including addiction. Our lives get murkier and we either just deal until dried up or we try to “splash around” the water again. A rain will come around, but it only fills us with more stuff to let sit around.

Luckily, there are actions steps!

I don’t know about you, but I don’t want to be a swamp. I realized this after listening to a few self-help and development gurus speak on the importance of meaningful action and doing things that generate flow.

And these things don’t have to necessarily be about your specific vision, goal, or ideas. They can be activities that signify release, sharing, love, self-validation, and self-permission.

So I’ve rounded up a few things I’ve given, and will give, a try to get things better flowing in my own life. Some of these things I’ve picked up here in there and some I’ve tried to get things moving. Discovering this was dope. I’ve generated enough flow to actually keep my promise to myself to build this blog faithfully. Yay!

Cleaned out my closet: Donate or Sell, but there is a different flow of energy between the two

Clearing out clutter makes room for more. Letting go of those cute, but old purses you haven’t used in hella long, clearing out clothes you haven’t worn in a while, tossing out old piles of magazines and newspapers sitting around, and even cleaning out your junk drawers help.

I’ve found that doing this gives me a sense of space and helped me feel like my mind can be de-cluttered as well. And this did in fact happen in some round about way. It’s not like I cleared out my closet and then wham, I had this idea to practice organizing my thoughts. No. It just put the idea out there that’s what I wanted and eventually I was back to meditating, praying, reading and journaling again. I’m feeling clearer on things now.

And there is a difference between selling your things and giving away your things to make space. When you donate things, you let them go without them lingering behind in some way. You release them without worrying about their value or making a profit.

Although the extra cash might be nice, donating is a different kind of flow than selling. Going back to the bodies of water that flow example. They flow because that’s what nature intended for them to do. They don’t flow because they need to survive or want more. They just flow. This flowing then keeps them functioning as they should. The way nature intended.

Not to say that selling things won’t generate flow. They definitely can. You’re still making space and clearing clutter. However, the clutter has to linger around until you find someone to sell it to. You’re then left with the responsibility of finding out where to sell it, how to sell it, then you have to sit around and conduct your sell.

If you sell your things online, you’ll have to post, share, and if it sells, ship it. You can take it to a second hand store where they buy your clothes, but sometimes that even means more waiting. When you sell, you’re waiting and depending upon someone else to de-clutter and make space.

Selling can also generate a mindset of finally asking for the money you know you deserve. Perhaps you’ve been too afraid to sell your services or market your own products. If you sell your stuff and you’re successful at it, you can strengthen your confidence in being able to sell.

I’ve found for myself, when I try to sell things, they sit around longer and are objects I still have to come back to. Matter of fact, I think I just decided to donate those purses I wanted to sell. They’ve been waiting for me to post them online for a few weeks now.

Create just to create and then share

If you’re feeling as if ideas aren’t coming to you as easily anymore or as if good ideas don’t even come around like they used to, start creating just to do create. Stop worrying about creating to attract people that’ll pay, sounding “right” (whatever that means), and being correct. Just create.

You can keep these worries-free creations to yourself or you can share them. If you’re building a creative business and don’t want to share something too out there on your business profiles, create other accounts to share on freely. Create another Instagram account or Pinterest. I like for my writings and I have a second Instagram for my creative ideas. I’m not that good at sharing there yet, but I’m getting on it.

Creating just to create generates flow because it allows you to create without the restrictions of creating for someone else and you can indulge in creativity freely. It allows you to practice coming up with ideas without the pressure of making sure they’re good ideas. And it can help you become more trusting of your own ideas and abilities.

Plus it’s a good self-love practice to exercise your talents for just yourself. I like writing just to laugh at my own jokes and admire how good I am. I grew up hearing I’m a good writer, but it’s nice when I can look at my own stuff and say, “damn I’m a good writer.”

If people like my stuff, then good, but if not, I’m fine with that too. And that reminds me of a good point I’ve heard about creating for shares and likes. I believe it was on a podcast of Black Girls in Om. Creatives can get sucked into creating for likes, shares, and popularity instead of creating from a more inner, authentic place.

The pressure is real, but can make creativity not so much fun. Plus, if you’re creating to fit into what other people will like and share, when do you evolve your own self and attract those that need your authentic self and message? Keeping this in mind has helped me break free from creating posts to fit in. Flowing like crazy.

Volunteer Your Time or Join/Start a Group or Two

Push away from that desk, get out of that coffee shop, close that laptop or power down that desktop and meet with other humans. I had to remind myself of this because boy oh boy can I become one hell of a hermit.

I’ve gotten so caught up in building my creative business that I’ve spent weeks, you hear me, weeks wearing nothing but leggings, t-shirts, and oversized socks while I worked away like crazy in my rented room. There’s only so much creative inspiration one can find from a room, the backyard, and the Internet.

Getting out among other people, participating in a cause you like or want to learn more about, meeting with others, and getting involved generates flow because it helps disconnect for a bit. Disconnecting can help you get a whole new view and find ideas you wouldn’t have even thought of from places and people you couldn’t have imagined could help.

And it can help you create a network of new sources of information and resources. You never know whom you might meet or what opportunities can be waiting for you when you volunteer to help out somewhere or meet up with a group of people that share your interests. There are all types of untapped resources out there in the world. Generate real flow in your life by getting out there and finding them.

Don’t volunteer and meet up just looking for these opportunities though. You can, but sometimes it’s much more rewarding and easier to find when you let these things stumble on to you because you’re getting out more. Be receptive, but don’t force it. I’m learning force isn’t where the magic happens.

Get Still and Visualize

If you’re into self-development and spirituality like me, you’ve probably also heard about the power of stillness and visualization a lot. It is reiterated so often because it is really real. It helps. Like seriously, it helps.

When I think about getting still and visualizing, I’m reminded of Ms. Badu’s Window Seat song when she says she doesn’t want to time travel no more. She wants to be here. Me too auntie Badu. Me too.

For me, getting still and visualizing is how I stop time traveling and stay here. Now you could say, “but Latrice, if you’re visualizing, aren’t you traveling.” In a way, but it isn’t the type of time traveling that often times holds us back, gets us caught up in fears, or rehashing old situations that upset or hurt us in the past.

This type of time travel in getting still and visualizing is about getting back to respecting our imaginations and our dreams. We get old and get too damn realistic and rational about everything. We worry about the how before we let our dreams and imaginations just do their thing. Without worrying about how something was going to happen, when did you just dream and imagine getting all that your today self wants? Do you even know all of what your today self wants?

Getting still and visualizing generates flow when you’re able to imagine without worrying about how it’s going to happen and what has happened in your past or what you think might happened in the future. Just imagine. What do you really want to happen? How will your perfect day go? How will making all the money you want to make look like? What will you buy? What will you do? What are all the things you want to do?

Or you can get silly and just imagine whatever. Travel to space, be a pre-colonial, West African queen. Bask in royalty. Some cool ideas come out of this type of imagination too. Get connected with how you might feel.

You can get still and visualize in silence or you can turn on some music. I personally like music especially when I’m visualizing wealth, prosperity, and abundance. I turn on the type of jazz I hear in boutiques, eating at Santana Row, in spas, in model homes, at professional offices, or when my mom took me to a country club. I listen to music I’ve heard in settings where the people have money, are eloquent (for the most part), and are more likely to be cultured. I even listen to music I’ve heard at really nice restaurants. I happen to really like jazz as well so that’s a plus.

Another good type of music I like to visualize to for wealth, health, travel and abundance is bossa nova and other types of music with earthy sounds from around the world. I am a true fan of music and have a pretty open ear so I’m always picking up something cool to listen too from other cultures that aren’t of America.


There are several other ways to generate flow also, but doing things that show yourself love, get rid of the old, and exercise your creativity are great places to get started. If you’re feeling stuck, the best practice is to step back and do something else. Do something that’ll help you stop thinking all about that thing you’re working on. That way you can come up with ideas outside of that space.

Hope this helps. If you have any flow generating techniques you’ve used, I’d love to hear about them. I’m into trying different things. Please share. Drop a comment below.

Weight Loss Transformation Resources

If you need help with your weight loss transformation or looking to start strong on your transformation goals, please check out these weight loss transformation resources I’ve created based on my own weight loss success and research:

Weight Loss Transformation Journal + Workbook 

How I IF on Keto Free Guide – 3 things you can do today to improve your weight loss results with intermittent fasting 

How To IF on Keto – successful keto diet meal plan + intermittent fasting schedule + workout + food lists + transformation journal and more