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Day #13 "Monday: Keep it Simple"

Updated: Mar 12

Coach❤️Theah 30 day Primal & Low Carb Challenge

#CoachTheah #Primal #KETO #Lowcarb #Fitness

Are you ready for cooking at home & Keeping it low carb?

❤️Protein ❤️ Fat ❤️ Carbohydrate

Track your food & exercise

❤️It's Monday!

❤️Morning - go for a walk /maybe get a micro workout in

❤️Breakfast (Eggs &.... ) - try to push breakfast to later in the morning (10AM)

❤️Lunch: Protein Salad & go for a 15 minute walk

❤️Dinner: Protein & Vegetable (finish eating by 6 PM)

🚫No Snacking

🚫No Alcohol Monday


Primal Living

Eat lots of animals & plants

Move Frequently

Sleep ~ go to bed on time 🕙

Get plenty of sunshine 🌞

Do something you❤️ love everyday 💃



❤️Can you have alcohol "Yes"

❤️ Drink in moderation during the week

❤️Alcohol dehydrates you and will not help as you transition to being fat adapted

❤️Alcohol had carbohydrates, especially mixed drinks....

❤️When moving to low carb diet, you will feel more buzzed

✔️Keep track of your alcohol in your food diary

❤️What to drink?

🍸Clear spirits with club soda or mineral water (with squeeze of lime)

🍷Dry wine

🍾 Champagne 🍾🥂

Champagne: 2 grams of net carbs per 5 ounces (150 ml) Red wine: 2 grams of net carbs per 5 ounces (150 ml) White wine: 2 grams of net carbs per 5 ounces (150 ml) Beer: 13 grams of net carbs per 12 ounces (355 ml)


❤️You are ALLOWED to eat whatever you want ~ you are choosing foods that are consistent with your goals ❤️

Today's Activity:

50 grams or less of Carbohydrates

Go for a walk Get some Sunshine

Go to bed on time 3 Micro workouts

Post a #HappyDay - something you love ❤️

Track your food & exercise


Today's Workout: Walking / Micro Workout

❤️ Walk for 30 minutes today (morning, lunch, evening) it's the weekend

❤️ Aim for 10K steps per day 3-4 days per week

❤️ Strength Training or 3 Micro Workouts

Today's Meal Plan Suggestions:

What you'll need for today:


🔲Chicken, Shrimp, smoked Salmon, Steak or steak tips