3 day meal plan


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DAY 1:


BREAKFAST

Snickerdoodle crepes

  • 3 large eggs

  • 3 oz cream cheese, softened

  • 1/4 tsp vanilla

  • dash himilayan pink salt

  • 1 tsp cinnamon

  • 2 tbsp sugar substitute

  • 2 tbsp butter

  • Coffee + 1 tbsp mct oil or heavy cream

Blend eggs, cream cheese, vanilla, salt. Mix cinnamon and sugar substitute, mix a 1/2 tsp into egg mixture saving the rest for later.

Heat a medium sized skillet over medium heat. Add a tsp butter to hot skillet and spread on bottom of skillet. Pour half the batter in the skillet and spread evenly. Cover with a lid and cook for about 1 minute or until cooked through. Slide the crepe onto a plate, top with butter and sprinkle with cinnamon sugar substitute mixture. Roll up and enjoy. Repeat with the rest of the batter.

Net Carbs: 4g / Fat: 73.2g / Protein: 25.8g

LUNCH

Egg Salad Lettuce Wraps

  • 4 large eggs, hard-boiled and peeled

  • 1/4 cup mayonnaise

  • 1/2 tsp dijon mustard

  • 2 tbsp chopped green onions

  • salt and pepper to taste

  • dash of paprika

Cut eggs into cubes, mix with mayonnaise, mustard, onions, paprika, salt and pepper. Spread evenly on two lettuce leaves and roll up. Optional: add diced celery and/or red pepper for added flavor and color.

Net Carbs: 2g / Fat: 180g / Protein: 25.5g

DINNER

Spinach artichoke dip stuffed chicken

  • 1 chicken breast

  • 1/4 cup spinach artichoke dip

  • 1 slice of bacon

  • Side of asparagus sauteed in butter and garlic salt

Preheat oven to 375 degrees. Cut a large hole in the side of the chicken, making a pocket. Fill pocket with spinach artichoke dip. Wrap bacon around chicken breast and secure with a toothpick. Bake for 1 hour or until the internal temperature of chicken reaches 175 degrees.

Net Carbs: 7g / Fat: 23.6g / Protein: 28.5g

Daily Total: Net Carbs: 13g / Fat: 276.8g / Protein: 79.8g

DAY 2:

BREAKFAST

Blueberry muffin in a mug

  • 1 large egg

  • 2 tsp coconut flour

  • pinch baking soda

  • pinch salt

  • pinch cinnamon

  • pinch sugar substitute

  • dash of vanilla

  • 4 blueberries

Butter the inside of a mug. Mix all ingredients in the mug. Microwave for one minute. Perfect as a side to your morning coffee or tea!

Net Carbs: 2.6g / Fat: 6g / Protein: 7g

LUNCH

Cucumber sandwiches

  • 10 round cucumber slices

  • 10 small cheese slices

  • 10 small slices of turkey lunch meat

  • 1 oz almonds

Top cucumber slices with cheese and turkey. Enjoy the crunch of almonds as a substitute for chips!

Net Carbs: 7g / Fat: 61.2g / Protein: 53.4g

DINNER

Broccoli cheese soup

  • 1 tbsp butter

  • 3 tbsp diced white onion

  • 1 tbsp minced garlic

  • 3/4 cup chicken broth

  • 1/2 cup broccoli florets

  • 1 tbsp cream cheese

  • 3 tbsp heavy cream

  • 1/2 cup shredded cheddar cheese

  • 1/4 tsp xanthum gum (for thickening)

  • salt and pepper to taste

In a medium pan, saute butter, onion and garlic over medium heat until onions are transparent. Add broth and broccoli and cook until broccoli is tender. Add salt, pepper, heavy cream and cream cheese, stir, and bring to a boil. Take off heat and stir in cheese and xanthum gum. Will thicken as it cools.

Net Carbs: 9.5g / Fat: 51.6g / Protein: 21.6g

Daily Total: Net Carbs: 19.1g / Fat: 118.8g / Protein: 82g

DAY 3:

BREAKFAST

Net Carbs: 5g / Fat: 37g / Protein: 11g

LUNCH

Green protein smoothie

  • 1/2 cup spinach

  • 3 strawberries

  • 1/2 cup kale

  • juice of 1/2 lime

  • 1/2 whipping cream

  • 1 scoop protein powder

  • 1/2 cup ice

Blend all ingredients together until smooth. Tastes even better when sipped while laying out in the sun!

Net carbs: 10g / Fat: 19.7g / Protein: 16g

DINNER

Philly cheesesteak

  • 1/2 lb deli roast beef, sliced very thin

  • 1/2 tsp olive oil

  • 1/4 small onion, sliced thin

  • small clove of garlic, minced

  • 1/2 green bell pepper

  • 1 thick slice provolone cheese

  • 1/4 tsp fresh ground pepper

Saute onion and garlic in olive oil over medium heat for 2 minutes. Add beef and and pepper and saute together one more minute. Pile meat and onion into the half bell pepper and top with provolone. Cook in preheated 425 degree oven for 8-10 minutes. Enjoy a fat bomb for dessert!

Net Carbs: 3.4g / Fat: 24g / Protein: 76.7g

Daily Total: Net Carbs: 18.4g / Fat: 80.7g / Protein: 103.7g

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