Let’s practice – Vitamins and Minerals

Hello ,

Are you excited that you will start practicing?

This email will guide you through the next days for this lesson.


  • Aim for a bowl of salad with most meals.
  • If you want to eat something more at the end of the meal try a fruit.

The Action Plan


  1. Buy a variety of fresh veggies that you like to prepare a salad with. Pre-cut them and store them in glass tapper ware. They will keep fresh for a week and you can easily make delicious salads in minutes.
  2. Buy beef or chicken liver.
  3. Buy fresh fish. Anything that you like and can find fresh in your local market is good enough. We want to get all fat soluble vitamins, plenty of Omega3 and have variety in our diet.

In the morning 

  • Keep it simple.
  • Here are some options. Add an avocado together with your omelette, or have a mushroom omelette. Another idea can be to add some fruits to your yogurt or have a smoothie!

At lunch

  1. Start with your protein.
  2. Then fill-up your plate with any vegetables or salad you have prepared.
  3. Complete the plate with some fat or carbs.

For dinner

  • Keep it simple.
  • Make a big salad with some tuna or any other protein you want.
  • Have a yogurt with some nutritional yeast and a fruit.


  • Stir-fry your veggies. If you don’t like salads, then you can easily stir fry them. There are many different ways you can enjoy vegetables.
  • Have once per week liver. Go for chicken liver if the taste of beef liver is too strong. Chicken liver has a lighter taste.
  • Check out our recipes in the lesson content, but also here.
  • Track your meals : Use Cronometer to figure out the exact numbers and calories.
  • Note how you feel in your journal! It is important to reflect at the end what went well (or not).
  • Eat slowly and mindfully.

Your actions for this week

  • Fill up your fridge with vegetables to last for the week.
  • Continue journaling. This is a habit we want to build on.
  • Add a note in Cronometer with every meal. Were the meals more satiating and why?
  • Continue to walk 5K steps everyday. We strongly suggest to start moving around. Why not try to add some push-up or sit-ups in the mix?

This week’s reading

Below is the suggested content for you to read with your own pace, however we suggest that you spend 10-15 minutes each day so that you remain committed and engaged.

Your KetOntrack Library



If there are any questions or challenges during this lesson, we are here to assist you and guide you through or read the course FAQ section.


Have fun,

Your ketOntrack team