5 day meal plan



DAY 1:

BREAKFAST

Breakfast burrito

  • 1 low carb tortilla

  • 2 eggs, scrambled

  • ¼ cup shredded cheese

  • 3 tbsp salsa

  • Cup of coffee or tea +1 tbsp of MCT oil or butter

Top the tortilla with eggs, cheese, and salsa.

Net carbs: 8g / Fat: 33.8g / Protein: 21.8g

LUNCH

BLT(urkey) roll ups

  • 3 slices turkey breast

  • 3 slices bacon

  • 3 slices provolone cheese

  • 3 lettuce leaves

  • 3 pickle spears

Layer the bacon, cheese, lettuce, and pickle on one slice of turkey. Roll up. Repeat to make 3 roll ups.

Net carbs: 5g / Fat: 47.3g / Protein: 53.4g

DINNER

Zucchini pizza boats

  • 1 medium zucchini

  • 3 tbsp low carb marinara sauce

  • ¼ cup sausage, cooked and crumbled

  • ½ cup shredded cheese

Cut zucchini in half, save one half for later. Scoop out seeds and fill the center with marinara sauce, cheese, and sausage. Place on a baking sheet and cook in a 350 degree preheated oven for 25-30 minutes, or until tender. Get creative with the toppings! Make it vegetarian by adding veggies in place of meat!

Net carbs: 5g / Fat: 35.7 / Protein: 26.5g

Daily Total: Net carbs: 18g / Fat: 116.8g / Protein: 101.7g

DAY 2:

BREAKFAST

Veggie omelet

  • 2 tbsp butter

  • 3 eggs

  • 1 tbsp whipping cream

  • 3 tbsp chopped mushroom

  • 3 tbsp diced onion

  • 2 tbsp diced bell pepper

  • ¼ cup fresh spinach

  • ¼ cup shredded cheese

  • Salt and pepper to taste

In a medium skillet over high heat, saute mushrooms, onion, bell pepper, and spinach in 2 tbsp olive oil for 3 minutes. Set aside.

Melt butter in a medium skillet over medium heat. Whisk eggs, whipping cream, and salt and pepper until well mixed. Pour into the hot skillet. Cover with a lid and cook 2 minutes. Top with veggie mixture and cheese and cover again for 1 minute or until omelet is cooked through. Fold in half and serve with a cup of coffee or tea.

Net carbs: 4g / Fat: 50.3g / Protein: 25.2g

LUNCH

Premier Protein shake

2 oz almonds

Net carbs: 8g / Fat: 31.4g / Protein: 42g

DINNER

Portobello buffalo boat

  • 1 large portobello mushroom

  • ¾ cup shredded chicken

  • 4 tbsp Frank’s buffalo sauce

  • 2 tbsp sour cream

  • Bleu cheese crumbles

  • Bleu cheese dressing

  • ½ cup broccoli

De-stem portobello and rub both sides with olive oil and sprinkle with salt and pepper. Grill both sides for 4-5 minutes each.

Mix buffalo sauce with sour cream. Add shredded chicken and stir. Top mushroom with buffalo chicken, bleu cheese crumbles and bleu cheese dressing. Enjoy with a side of steamed broccoli!

Net carbs: 6.1g / Fat: 84.5g / Protein: 52.6g

Daily Total: Net carbs: 18.1g / Fat: 166.2g / Protein: 119.8g

DAY 3:

BREAKFAST

  • 4 oz steak

  • Salt and pepper

  • 2 tbsp butter

  • 2 tbsp olive oil

  • 2 tbsp garlic and herbs Boursin cheese

  • 2 eggs, prepared to preference

  • ½ avocado, sliced

In a medium skillet over medium high high heat, melt butter and olive oil together. Liberally salt and pepper both sides of the steak and place in hot skillet. Cook on each side 4-8 minutes, depending on doneness preference. Remove from pan and plate. Top steak with boursin and let it melt into the steak for 5 minutes before slicing. Side with eggs and avocados.

Net carbs: 5.2g / Fat: 85.5g / Protein: 58.1g

LUNCH

Chef salad

  • 2 cups of lettuce

  • ½ cucumber sliced

  • ½ cup cubed turkey breast

  • ½ cup cheddar cheese, shredded

  • 3 cherry tomatoes

  • Full fat dressing

Net carbs: 9g / Fat: 35.2g / Protein: 29.3g

DINNER

Saute green beans in butter over medium heat. Cover and let cook 5-10 minutes until tender. Salt and pepper to taste.

Net carbs: 4g / Fat: 70.1g / Protein: 20.2g

Daily Total: Net carbs: 18.2g / Fat: 190.8g / Protein: 107.6g

DAY 4:

BREAKFAST

Net carbs: 1g / Fat: 8g / Protein: 6g

LUNCH

  • 1 can tuna

  • 3 tbsp mayonnaise

  • 1 sliced pickle

  • ½ tsp yellow mustard

  • 3 tbsp diced celery

  • 1 romaine lettuce leaf

Mix all ingredients together. Scoop into center of lettuce leaf and roll up.

Net carbs: 2g / Fat: 57.2g / Protein: 48.5g

DINNER

Meat lover’s pizza

  • ½ lb frozen cauliflower florets, thawed

  • 1 egg

  • ¼ almond meal

  • ¼ tsp salt

  • ¼ tsp granulated garlic

  • ¼ tsp dried oregano

  • ¼ cup low carb pizza sauce

  • 1 cup shredded cheese

  • ¼ cup sausage

  • 10 slices pepperoni

  • ¼ cup bacon, crumbled

Place thawed cauliflower florets in a food processor and blend until smooth. Place in a cheese cloth or dish cloth and wring all the liquid out of cauliflower. Mix drained cauliflower with egg, almond flour, and seasonings.

Place parchment paper on a baking sheet. Spread cauliflower ¼ inch thick on parchment paper. Bake in 400 degree preheated oven for 30 minutes, or until dry to touch. Using another piece of parchment paper, flip the pizza crust over and bake the other side for another 15 minutes. Remove from oven and top with pizza sauce, cheese, and meat. Return to oven and bake 10 minutes or until cheese is melted.

Net carbs: 9g / Fat: 82g / Protein: 63.2g

Daily Total: Net carbs: 12g / Fat: 147.2g / Protein: 117.7g

DAY 5:

BREAKFAST

Sausage frittata

  • 2 tbsp butter

  • ½ cup cooked sausage

  • 4 eggs

  • ¼ tsp salt

  • Pepper

  • ¼ cup shredded parmesan cheese

  • ¼ cup shredded cheddar cheese

  • ¼ cup diced tomato

  • 1 green onion, thinly sliced

In a small skillet over medium-high heat, melt butter. Whisk eggs, salt, pepper, and cheeses until well blended. Pour into hot pan and sprinkle sausage over the top. Cook for 2 minutes without stirring. Reduce heat to medium-low, cover, and cook 15 minutes or until cooked through. Top with tomatoes and onions.

Net carbs: 7g / Fat: 89.3g / Protein: 76.3g

LUNCH

  • 12 cucumber slices

  • 5 tbsp cream cheese

  • 3 thick slices of cheese, each slice cut into 4 squares

  • 6 slices of turkey, each cut in half

  • 1 pickle spear

Top ingredients on cucumber slices and enjoy with a crunchy pickle!

Net carbs: 4g / Fat: 45.4g / Protein: 49.3g

DINNER

Taco salad

  • 2 cups shredded lettuce

  • ½ cup cheese

  • ½ cup cooked hamburger, seasoned with taco seasoning

  • 3 tbsp pico de gallo

  • 3 tbsp sour cream

  • 3 tbsp guacamole

  • Ranch dressing

Top all ingredients on lettuce. Drizzle with dressing.

Net carbs: 9g / Fat: 54.3g / Protein: 38.4g

Daily Total: Net carbs: 20g / Fat: 189g / Protein: 164g


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