keto meal planning + 18/6 intermittent fasting + exercise at-a-glance weekly planner {FREE PRINTABLE}

June 9, 2023

I periodically create handy organizational printables to keep me on track with my keto lifestyle, which requires:

meal planning
daily intermittent fasting
3-5x weekly exercise.

I have used this one for years. It’s simple and keeps my plan for the week front-of-mind all week long. Knowing exactly what and when to eat, and committing to weekly exercise by just writing it down really keeps mine and my client’s compliance rates much higher. It takes me about 5-10 minutes every Sunday afternoon to fill it out.

This daily 18/6 hour intermittent fasting schedule assumes you are sleeping by 11 p.m. nightly. Your eating window is between 2-8 p.m. You may eat more than two meals if you wish. As with all things, listen to your body. If you feel you need to eat, eat Ketogenic meals until satiety. If you aren’t hungry, don’t eat. Planning ahead & prepping meals according to this schedule can help keep you keep things simple and on track with your ketogenic lifestyle.

UPDATE: This download is now exclusively for my paid program or coaching clients. To learn more about working with me go here.

It's possible

Never worry about what to eat again

How amazing would it be to feel confident and clear about your eating during the week, on weekends, and even while traveling or during the holidays.

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I'm Heather Beardsley

I’m an advanced certified weight and life coach who holds a master’s degree in education. I don’t just talk about weight loss; I work full-time as a coach. More than that, I live the lifestyle. My story is powerful proof that the diet industry is broken, and it can and will break you too, unless you are willing to leave it all behind you. We were sold a lie about weight loss that blames the dieter for a lack of self-control in a system that demonizes food as good or bad. That all can stop for you today, too.