• The #1 keto meal planning program!


  • Get ready to simplify your healthy eating habits and lose weight!

    • Take the work out of what to shop, prep, and cook each week with our one of kind keto weekly meal plan.
    • No more scouring the internet for recipes.
    • No more complicated recipes that cost a fortune to make.
    • No more calorie counting or carb counting.
    • No crazy diets anymore.
    • At the Karen Martel Nutrition kitchen, we take all the guesswork out of “What’s for dinner tonight!” These recipes the whole family will love!
    • Each of our recipes have been thoughtfully created by certified nutritionists and keto experts to help you lose weight and eat right on a keto based diet.
    • Our keto guide for mom’s will help you to learn how to adjust our meal plans to appease kids and make family friendly. 
  • With our weekly keto meal plans you get:

    • A ketogenic meal plan sent to your inbox every Friday morning so you can get prepared over the weekend.
    • Macros done for you and included in each meal plan! (proper Ketogenic macros)
    • Macros are geared towards a female macro profile however men can double the recipes in the keto meal plan to make it work for their macro needs.
    • Meal plans consist of one serving for breakfast, lunch and snacks and two servings for dinner.
    • Sundays on the Keto plan is an optional carb-up day which has been proven to help with weight loss results!
    • Delicious, healthy, keto based recipes! (NO dirty keto here!)
    • New recipes added weekly.
    • Printable plans and weekly shopping lists are done for you.
    • Your cheat sheet to navigating the meal plans and making substitutions.
    • Proper calorie and macro cycling to help you optimize your weight loss results!
  • Easy Keto Family Dinner Ideas you and the kids will love. These keto family dinners are perfect for parents who are trying the keto lifestyle but have kids in the house who need to have added carbs.


    Memberships ON SALE NOW starting at only $9.99 a month!

  • Who is this for

    • If you have been trying to follow a keto diet and want easy to cook meals that even the family will love then it’s for you!
    • You are interested in losing weight or recovering from a health problem.
    • You love having new recipes!
    • You are new to the keto way of eating and want to do it RIGHT!
    • You want someone else to take care of the macros!

    $95 worth in bonuses!!

    • Intro to the Ketogenic diet eBook (value $25)Everything you need to get started on the keto diet!
    • 21 Day Intro to the Carnivore Diet (value $20)Includes a 3-week meal plan. This can be used to sample out the carnivore plan or simply used for a 3-week reboot!
    • How to Guide for Keto Mom’s

      How to adjust dinner time meals to appease family members. 
    • Sweet Spot Recipe eBook (value $10)Gluten free, dairy free recipes that should hit the spot when you need something sweet!
    • Dips, Dressing and Paleo Mayo Recipe eBook (value $20)
    • SNACKS Recipe eBook (value $20) 20 delicious gluten free healthy snack ideas and recipes!
    • Ultimate Guide to Fasting
    Everything you need to know about fasting!
  • Download your FREE meal plan!

  • Ketogenic Female Sample Meal Plan

    A keto or ketogenic diet is a paleo based, low-carb, high-fat diet. It promotes the metabolic formation of ketone bodies by causing the body to use fat (rather than carbohydrate) as its principal energy source.


    Meal plan: Breakfast, lunch and snack is for one serving and dinner is for two.

    * Every Sunday is an optional carb up day. This will consist of over 50 grams of total, Paleo based carbs. It is not recommended to add in the carb day until you have begun burning ketones (est. 4 weeks). Carb up days help speed up metabolism and maintain steady weight loss on a keto diet.

    Download Now


    Memberships on sale now starting at only $9.99 a month!

  • What our members are saying!

    "I never knew eating healthy could be so good but I am hooked. This is just the beginning of a new lifestyle for me and I have you to thank you for it! This is an amazing experience and I'm glad I tried it.
    Sherri Bratten
    - Kamloops
    "I look forward to the weekly meal plans and the delicious recipes."
    Audra Funk
    - Kamloops
    "Taking the guess work out of what I should have for dinner and knowing that my daily intake has been calculated for me is a huge plus."
    Lois S.
    - Kamloops
    "I feel like I'm in control again. I can see how much better I feel eating real food. My brain is more clear, I have energy that lasts throughout the day and no longer have highs and lows. "
    Teresa Grant
    " I am down 10lbs since starting. Your food list and menu is so attainable, no crazy stuff you have to go hunting for. "
  • What Makes My Primal Plan Different

    • Family-friendly

    As a mother myself I know how hard it is to accommodate children and partners that may not eat the way we do. My Primal Plans are family-friendly and can easily be added to for non-primal eaters. As well dinners are always set to four servings.


    • Macro cycling

    Did you know that eating the same calories and macro amounts will make your weight stall? It is important to constantly be changing the amounts you are eating. In My Primal Plans, we rotate the amounts to help optimize your weight loss results.


    • Carb ups

    Women are built differently than men and we are prone to hormonal imbalances. Many women following a ketogenic diet eventually stall or have adrenal and or thyroid issues become worse. Doing a carb up day once a week can help prevent these issues from happening. In the My Primal Keto plan, we offer every Sunday as an optional carb up day.


    • Intermittent Bullet Proof fasting days

    Each week we incorporate three days of Bullet Proof intermittent fasting in the keto meal plan. Intermittent fasting is an integral part of the ketogenic diet that can help optimize weight loss results. Following the Bullet Proof Fasting protocol, you can safely fast without hurting your hormones.
  • Karen Martel Certified Transformational Nutrition Coach

    Hi, I am Karen Martel, certified nutrition coach, host of the top rated women’s health podcast The Other Side of Weight Loss and expert in primal based diets! After years struggling with my own health issues, I discovered the ketogenic and paleo diets and never looked back!
    After working with 1000’s of women I realized that knowing what to eat and having delicious meals made all the difference in their ability to succeed.
    I know that eating healthy primal meals is sustainable and has a huge impact on lasting weight loss and health. I hope you enjoy these ketogenic recipes as much as my family and I have.


    Read more about me here. 
  • FAQ

    • YES, we show macros however please note they are not always exact as the database does not account for certain foods.

    • No. We offer you a free sample meal plan so that you know what our meal plans are like prior to purchasing.

    • No problem you can login to your account and click on subscriptions. You can choose to upgrade your subscription and it will be prorated depending on where you are in your current membership.

    • We offer you substitution guideline’s that will tell you how to make substitutions in the meal plan.

    • Once registered you will receive an email from me within a few minutes with your first week’s meal plan! You will receive links to all of your bonuses. From there you will receive weekly meal plans every Friday morning so you can get prepared over the weekend.

    • Yes. All of the meal plans are recurring memberships. You must cancel your membership to stop the automatic payments. You can cancel anytime by logging into your account and clicking cancel it’s that easy!

    • The meal plans are geared towards weight loss and eating a balanced diet. Weight loss will depend on each individual and where they are at. The good news is I am an expert on weight loss and you can access that information on my podcast, store and website.

    • Karen Martel Nutrition does not offer customized plans. However if you are looking for something specifically for you I suggest booking a private one on one coaching session which includes a personalized meal plan.

    • I highly recommend using the meal plans loosely. Meaning, take which recipes you want and either use your own in conjunction, go out to eat on certain nites and/or repeat recipes to keep it simple. The meal plans DO NOT have to be followed exactly nor do you need to eat everything that is on there. We all have different appetites and specific needs for our bodies.

    • If you have questions in regards to the meal plan please email me anytime at karen@karenmartel.com. If you have questions related to your health you will need to book an appointment or join the group coaching program OnTrack.



  • Learn more about the ketogenic diet, weight loss and hormone health!

    Tune into the top rated women’s health podcast The Other Side of Weight Loss!

    Go beyond just the ketogenic diet to learn more about what could be impacting your weight and health. 

    Episode 76 Weight Loss Wisdom with Jimmy Moore 

    In this episode, I have the pleasure of speaking with the king of low carb himself Mr. Jimmy Moore. Jimmy and I dive deep into his own struggles with weight loss. He shares his top advice for all those struggling to lose weight.

    Episode 28 The Medical Benefits of a Ketogenic Diet with Dr. Ken Berry 

    Dr. Ken Berry and I discuss the medical myths surrounding the Keto diet. Learn the real cause of heart disease and why we want the cholesterol! Thyroid health and Keto, benefits of the carnivore’s diet and why it works for Ken. Why getting your insulin in check is the key to optimal health. Why long-term Keto is not only safe but preferred.

    Episode 61 The Dark Side of The Keto Diet for Women

    I have seen the keto diet literally transform women’s health. Including improvements in weight, gut, skin and mental health! But I have also seen women lose their hair, gain weight and become extremely tired. In this episode, I am going to share with you the dark side of the keto diet and how you can avoid the negative side effects.

    Episode 40 Master Your Keto Diet with Dan Perryman

    Daniel Perryman is a martial artist, physique competitor, fitness and nutrition enthusiast and host of The Low Carb Leader podcast. Dan shares how to master your keto diet to get the ultimate results!

    Episode 60 The Power of Meat with Dr. Shawn Baker

    Shawn is a lifelong multisport elite-level athlete and a medical doctor who served as a combat trauma surgeon and chief of orthopedics while deployed to Afghanistan with the United States Air Force. His focus in recent years has been on using the carnivore diet as a tool for health, performance and overall well-being.


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