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Welcome to On and Off Keto

My Keto Journey

Hi! My name is Monique and I started Keto January 2019. I share my results, my highs and my lows as well as my favourite recipes on this blog. Wanna start a keto journey too? Grab my free 7-day keto meal plan below! 

Take Care Of Your Body. It’s The Only One You’ve Got.

The best thing I ever did for myself was to start the keto diet. Since going keto, I’ve not only lost weight but my menstrual cycles are now a breeze, my skin has cleared up and is glowing, my energy levels are through the roof and the best part is that I’ve been able to maintain this lifestyle this easiest out of all the diets I’ve tried! 

Latest from the Blog

Instant Pot Tomato Basil Soup

Instant Pot Tomato Basil Soup

Fall is the perfect time of year to use up the last of your tomatoes and fresh garden basil for this instantly warming soup. It is deliciously vegan and low carb and can be made easily in your Instant Pot for a convenient delightful meal. This Instant Pot Tomato Basil...

11 Lupin Flour Recipes That Are Divine!

11 Lupin Flour Recipes That Are Divine!

Lupin flour has made it into my weekly rotation as a keto staple. I get nervous when my keto pantry runs out of this incredible almost zero-carb flour because I use it in just about everything now! Here are some of my favorite lupin flour recipes that I have made on...

Keto Cinnamon Toast Crunch – Protein-Packed Cereal

Keto Cinnamon Toast Crunch – Protein-Packed Cereal

I am in heaven after discovering how to make this keto cinnamon toast crunch cereal! I already have a healthy obsession with salty, crunchy pork rinds. They make the perfect keto snack or side dish. But I have never thought to make it into cereal until I saw someone...

4 Ingredient Keto Broccoli Cheese Soup

4 Ingredient Keto Broccoli Cheese Soup

Do you prefer a creamy or a chunky keto broccoli cheese soup? Whichever your preference, I'll show you how to make it. I love a good broccoli cheddar soup because it's so rich and flavorful yet so easy to make. All you need is 4 or 5 ingredients and a good blender and...

Keto Cobb Salad with Homemade Ranch Dressing

Keto Cobb Salad with Homemade Ranch Dressing

When I used to work in a sports bar, the cobb salad was my favorite healthy meal to order off the menu. I now make this Keto Cobb Salad with Homemade Ranch Dressing at home to recreate those flavors. I love cobb salads because they're huge, packed with lots of flavors...

6 Ways Keto Helps You Lose Weight

6 Ways Keto Helps You Lose Weight

You might have adopted the keto lifestyle but do you know all about the science behind your new way of eating? Like all the ways keto helps you lose weight? The more you know, the better your chances of success are on this diet, so let me help you break down the...

How to Stick to a Clean Keto Diet

How to Stick to a Clean Keto Diet

Are you eating a clean keto diet? Be honest. I think it's fun to eat all the bacon, cheese, sausages, and processed dirty keto foods when you're transitioning to the ketogenic diet. You're flabbergasted that you can actually eat this way and lose weight. You're...

Keto Creamy Chicken Thighs with Mushroom Sauce

Keto Creamy Chicken Thighs with Mushroom Sauce

This Keto Creamy Chicken Thighs with Mushroom Sauce recipe is a quick weeknight meal that is perfect for those nights when you're busy or simply not in the mood to slave over a hot stove. Who doesn't love some creamy chicken thighs? Even though it's a quick meal, it...

Keto vs Paleo: Why I Switch Between Both Diets

Keto vs Paleo: Why I Switch Between Both Diets

In the battle of the keto vs paleo diet, which one reigns supreme? Many health experts continue to advocate that not all carbs are bad for you so who do you believe? I think I have found the perfect balance for me. I like to switch between the two to get the best of...

Featured Meal Plan

Free 7-Day Keto Meal Plan

Click here to get my meal plan and lose 7-10 pounds your first week on keto. Discover how easy it is to live this lifestyle and gain control of your health. The recipes are simple and the plan is easy to follow. You’ll have a ball!