Sample Menu Plan for Two Days
Day One
Breakfast-Or just coffee or coffee with coconut oil or heavy cream. We want at least 12 hours fasting time a day.
Egg muffins made in silicon muffin pans or silicon muffin cups in an regular muffin pan.
Preheat oven to 350
Mix 12 eggs and add,
Pre browned and somewhat drained 6 ozs hamburger meat seasoned with spike, taco, or Monterrey seasoning, salt pepper 1 cup chopped mushrooms
Bake for about 25 minutes and when cooled package into grab and go 2 per ziplocs.
.6+.1=.7 net carbs per egg muffin, take two
Snack if needed-
2 ozs cheese
if cheddar .8 carb
carb varies to cheese type
Lunch-
3 cups mixed baby greens salad
4-10 ozs chicken breast cooked with tumeric salt and pepper
1/3 avocado
1 tablespoon salad dressing (mix 3 parts olive oil/1 part vinegar or lemon juice/salt/pepper/spices like garlic mustard)
4 green olives
1/2 cup raw or steamed broccoli florets
.6x3+1+.5+.8=4.1
Snack if needed-
Low Carb only Whey Protein Shake Chocolate
0-1 carbs depending on flavor
Dinner-
Asian stir fry topped with 4-10 ozs sliced skirt steak
Slice the skirt steak in thin pieces, Saute steak, 2 slices diced ginger, 1/2 cup of any veggies on the approved list like 4 stalks asparagus, 1/2 cup cauliflower florets, or 1/2 cup zucchini and sesame or olive or avocado oil for 2-3 minutes. Add salt, pepper, garlic, a dash of stevia, and a dash of xanthan gum (found in the baking area of most stores-optional). Stir well and simmer for 5 minutes. After cooking but before cooling mix in 3 cups spinach. Serve mixed.
1+1.6 depending on veggie+1+.9=4.5
Snack if needed-
2 ozs cheese
.4 if Gruyere Comte
12.3 Total carbs (Yes you can go under)
Day Two
Breakfast-Or just coffee or coffee with coconut oil or heavy cream. We want at least 12 hours fasting time a day.
Egg muffins made in silicon muffin pans or silicon muffin cups in an regular muffin pan.
Preheat oven to 350
Wrap around the cup a piece of bacon and cook in the oven for about 30 minutes depending on thickness
Drain off most of the bacon fat and put an egg in the cups,
Salt and pepper the top
Bake for about 25 minutes and when cooled package into grab and go 2 per ziplocs.
.5+.6=1.1 net carbs per egg muffin, take two
Snack if needed-
2 ozs cheese
if full fat mozzarella 1.2 carb
carb varies to cheese type
Lunch-
3 cups mixed baby greens salad
Costco wild caught salmon on top cooked with garlic, salt, pepper and dash of lemon juice
1/3 avocado
1 tablespoon salad dressing (mix 3 parts olive oil/1 part vinegar or lemon juice/salt/pepper/spices like garlic mustard)
4 green olives
1/2 cup raw or steamed broccoli florets
.6x3+1+.5+1.8=5.1
Snack if needed-
Syntrax Low Carb only Whey Protein Shake Chocolate
0-1 carbs depending on flavor
Dinner-
Frittata
Brown 1 pound ground beef, with salt, pepper, garlic, taco seasoning, steak seasoning, or Spike seasoning or a mix of your own with 1 cup cauliflower or broccoli florets and 1 cup sliced mushrooms or eggplant
Beat together 10 eggs, 3 tablespoons heavy cream or almond milk unsweetened, 2 ozs of crumbled cheddar cheese and 1/4 teaspoon salt, pepper, and garlic
Drain some of the meat fat off and distribute on the bottom or the pie pan or iron skillet topping with the egg mixture.
Add 4 ozs of crumbled cheddar cheese to the top
Bake at 400 for 15-20 minutes or so
1+1.2 heavy cream/.1 almond milk+6+.8+1+1.6=11.6 for about 8 pieces (1.5 per serving), servings size may vary
Snack if needed-
2 ozs cheese
1.2 if Gouda
12.2 total carb
Breakfast-Or just coffee or coffee with coconut oil or heavy cream. We want at least 12 hours fasting time a day.
Egg muffins made in silicon muffin pans or silicon muffin cups in an regular muffin pan.
Preheat oven to 350
Mix 12 eggs and add,
Pre browned and somewhat drained 6 ozs hamburger meat seasoned with spike, taco, or Monterrey seasoning, salt pepper 1 cup chopped mushrooms
Bake for about 25 minutes and when cooled package into grab and go 2 per ziplocs.
.6+.1=.7 net carbs per egg muffin, take two
Snack if needed-
2 ozs cheese
if cheddar .8 carb
carb varies to cheese type
Lunch-
3 cups mixed baby greens salad
4-10 ozs chicken breast cooked with tumeric salt and pepper
1/3 avocado
1 tablespoon salad dressing (mix 3 parts olive oil/1 part vinegar or lemon juice/salt/pepper/spices like garlic mustard)
4 green olives
1/2 cup raw or steamed broccoli florets
.6x3+1+.5+.8=4.1
Snack if needed-
Low Carb only Whey Protein Shake Chocolate
0-1 carbs depending on flavor
Dinner-
Asian stir fry topped with 4-10 ozs sliced skirt steak
Slice the skirt steak in thin pieces, Saute steak, 2 slices diced ginger, 1/2 cup of any veggies on the approved list like 4 stalks asparagus, 1/2 cup cauliflower florets, or 1/2 cup zucchini and sesame or olive or avocado oil for 2-3 minutes. Add salt, pepper, garlic, a dash of stevia, and a dash of xanthan gum (found in the baking area of most stores-optional). Stir well and simmer for 5 minutes. After cooking but before cooling mix in 3 cups spinach. Serve mixed.
1+1.6 depending on veggie+1+.9=4.5
Snack if needed-
2 ozs cheese
.4 if Gruyere Comte
12.3 Total carbs (Yes you can go under)
Day Two
Breakfast-Or just coffee or coffee with coconut oil or heavy cream. We want at least 12 hours fasting time a day.
Egg muffins made in silicon muffin pans or silicon muffin cups in an regular muffin pan.
Preheat oven to 350
Wrap around the cup a piece of bacon and cook in the oven for about 30 minutes depending on thickness
Drain off most of the bacon fat and put an egg in the cups,
Salt and pepper the top
Bake for about 25 minutes and when cooled package into grab and go 2 per ziplocs.
.5+.6=1.1 net carbs per egg muffin, take two
Snack if needed-
2 ozs cheese
if full fat mozzarella 1.2 carb
carb varies to cheese type
Lunch-
3 cups mixed baby greens salad
Costco wild caught salmon on top cooked with garlic, salt, pepper and dash of lemon juice
1/3 avocado
1 tablespoon salad dressing (mix 3 parts olive oil/1 part vinegar or lemon juice/salt/pepper/spices like garlic mustard)
4 green olives
1/2 cup raw or steamed broccoli florets
.6x3+1+.5+1.8=5.1
Snack if needed-
Syntrax Low Carb only Whey Protein Shake Chocolate
0-1 carbs depending on flavor
Dinner-
Frittata
Brown 1 pound ground beef, with salt, pepper, garlic, taco seasoning, steak seasoning, or Spike seasoning or a mix of your own with 1 cup cauliflower or broccoli florets and 1 cup sliced mushrooms or eggplant
Beat together 10 eggs, 3 tablespoons heavy cream or almond milk unsweetened, 2 ozs of crumbled cheddar cheese and 1/4 teaspoon salt, pepper, and garlic
Drain some of the meat fat off and distribute on the bottom or the pie pan or iron skillet topping with the egg mixture.
Add 4 ozs of crumbled cheddar cheese to the top
Bake at 400 for 15-20 minutes or so
1+1.2 heavy cream/.1 almond milk+6+.8+1+1.6=11.6 for about 8 pieces (1.5 per serving), servings size may vary
Snack if needed-
2 ozs cheese
1.2 if Gouda
12.2 total carb
Day Three
Breakfast-Or just coffee or coffee with coconut oil or heavy cream. We want at least 12 hours fasting time a day.
Egg omelet with three eggs cooked over 1 tablespoon butter or avocado oil
Throw in 1 cup spinach at the last minute
Add salt and pepper
1.8+.3=2.1 net carbs
Snack if needed-
2 ozs cheese
if cheddar .8 carb
carb varies to cheese type
Lunch-
3 cups mixed baby greens salad
4-10 ozs grilled chicken strips precooked on the weekend with salt pepper and tumeric on top
1/3 avocado
1 tablespoon salad dressing (mix 3 parts olive oil/1 part full fat Greek yogurt/salt/pepper/spices like garlic mustard)
4 green olives
5 stalks raw or steamed asparagus
.6x3+1+1+1.5=5.3
Snack if needed-
Low Carb only Whey Protein Shake Chocolate
0-1 carbs depending on flavor
Dinner-
Steak dinner to celebrate any type or amount 4-12 ozs grilled with your favorite seasonings
Three cups spinach salad with 1/2 cup mushroom pieces, 1/3 avocado, 2 cherry tomatoes and 1 tablespoon today's salad dressing above
Cauliflower mashed mocktatoes
Blend per person but can make a batch and it keeps for over a week one medium head cauliflower or one bag frozen cauliflower into pieces and microwave for about 8 minutes till soft and crumble completely,
Then blend together cauli and 2 oz cream cheese, 1/4 cup olive oil, 1/4 cup parmesan cheese, salt, pepper, and garlic blending till smooth and microwave for another 4 minutes.
.9+.8+1+.5+1+16+2+1=22.7 for about 10 servings (2 per serving), servings size may vary= 6.4 total
Snack if needed-
2 ozs cheese
1.2 if Blue
15.7 total carbs
Breakfast-Or just coffee or coffee with coconut oil or heavy cream. We want at least 12 hours fasting time a day.
Egg omelet with three eggs cooked over 1 tablespoon butter or avocado oil
Throw in 1 cup spinach at the last minute
Add salt and pepper
1.8+.3=2.1 net carbs
Snack if needed-
2 ozs cheese
if cheddar .8 carb
carb varies to cheese type
Lunch-
3 cups mixed baby greens salad
4-10 ozs grilled chicken strips precooked on the weekend with salt pepper and tumeric on top
1/3 avocado
1 tablespoon salad dressing (mix 3 parts olive oil/1 part full fat Greek yogurt/salt/pepper/spices like garlic mustard)
4 green olives
5 stalks raw or steamed asparagus
.6x3+1+1+1.5=5.3
Snack if needed-
Low Carb only Whey Protein Shake Chocolate
0-1 carbs depending on flavor
Dinner-
Steak dinner to celebrate any type or amount 4-12 ozs grilled with your favorite seasonings
Three cups spinach salad with 1/2 cup mushroom pieces, 1/3 avocado, 2 cherry tomatoes and 1 tablespoon today's salad dressing above
Cauliflower mashed mocktatoes
Blend per person but can make a batch and it keeps for over a week one medium head cauliflower or one bag frozen cauliflower into pieces and microwave for about 8 minutes till soft and crumble completely,
Then blend together cauli and 2 oz cream cheese, 1/4 cup olive oil, 1/4 cup parmesan cheese, salt, pepper, and garlic blending till smooth and microwave for another 4 minutes.
.9+.8+1+.5+1+16+2+1=22.7 for about 10 servings (2 per serving), servings size may vary= 6.4 total
Snack if needed-
2 ozs cheese
1.2 if Blue
15.7 total carbs
