14 DAY MEAL PLAN




14 DAY MEAL PLAN

Low-carb meals can leave you wanting for variety. Many times, low-carb eaters will fall back on a list of 4 or 5 go to meals that consist of the same basic ingredients. While this can be helpful for, say, meal prepping your lunches for work through the end of the week to same time and keep you from bingeing on fast food, it can lead to food boredom. Variety is the spice of life someone once said and it must be true because we’ve all heard that saying by now and mostly agree with it.

So here is a low-carb, 14 day meal plan that aims to mix it up while trying to keep it easy on the wallet and prep work.

(nutritional information is per serving)

DAY 1

BREAKFAST

Eggy Ham Cups

  • 4 Eggs

  • 4 Slices Ham (thin sliced)

  • 1tsp. dried parsley

Set oven to 400˚. Spray a cupcake pan with non-stick oil. Tuck the ham slices into the cupcake pockets with a little hanging over the top. Crack the eggs in the cupped ham, garnish with parsley and cook for 15 minutes.

Makes 2 servings

Net Carbs: 2g | Fat: 14g | Protein: 19g

SNACK

Pepperoni Chips ‘n’ Dip

  • 15 Pepperoni Slices (silver dollar sized)

  • 4 Tablespoons Jalapeno Artichoke Dip (trader Joe’s)

Place the pepperonis on a paper towel and microwave for 90 seconds. They will dry and come out crispy. Dip in jalapeno artichoke dip and enjoy.

Net Carbs: 5g | Fat: 17g | Protein: 8g

LUNCH

Cauliflower Mac and Cheese

  • 1 tsp. Salt

  • 1 Head Cauliflower, Chopped into Florets

  • 1 Cup Heavy Whipping Cream

  • 1/3 Cup Cream Cheese, cubed

  • 1 Cup Shredded Cheddar Cheese

  • ½ Cup Shredded Mozzarella

  • ½ tsp. Minced Garlic

  • ¼ tsp. Black Pepper

  • ½ Cup Shredded Parmesan

Set oven to 400˚. Boil Cauliflower with salt for 5 minutes then drain thoroughly. Put Cream in a pan and bring to a simmer, add all cheeses and whisk until smooth then add garlic and mix in. Pour cheese over cauliflower and gently stir. And pepper to taste.

Makes 8 servings (good for lunches throughout the week).

Net Carbs: 3g | Fat: 17g | Protein: 9g

DINNER

Parmesan-Crusted Salmon with Sautéed Spinach

  • 2 Salmon Filets

  • 2 tablespoons Almond Flour

  • ½ Cup grated Parmesan cheese

  • 1 Teaspoon Paprika

  • ¼ Teaspoon Salt

  • 1/8 Teaspoon Black Pepper (the finer the grind the better)

  • 2 Tablespoons Olive Oil

  • 1 ½ Cups Spinach

  • ½ Teaspoon Garlic Powder

  • 1 Tablespoon Chopped Parsley

Set oven to 400˚. In a bowl, mix parmesan cheese, almond flour, paprika, salt and pepper. Massage salmon filets with ½ of the olive oil and coat them with the cheese mixture. Put filets in the oven for 10 to 15 minutes. While they cook, add the remaining olive oil to a pan, add spinach, garlic powder, and pepper and sauté for 3-5 minutes.

Makes 2 Servings

Net Carbs: 3g | Fat: 27g | Protein: 30g

Daily Total: Net Carbs: 13g | Fat: 75g | Protein: 66g

DAY 2

BREAKFAST

Chia Yogurt Parfait

  • 1 Cup low-carb, full fat yogurt (plain unsweetened)

  • ¼ Cup unsweetened Almond Milk

  • 2 Tablespoons Chia seeds

  • 6 Teaspoons Sliced Almonds

  • ¼ Teaspoon Cinnamon

In a blender or bowl, mix yogurt, almond milk and chia seeds. Pour 1/3 of mixture into a glass and top with 2 tablespoons of sliced almonds and a sprinkle of cinnamon. Then pour next 1/3 of mixture on top, again topping with almonds and cinnamon. Final 1/3 or mixture and remaining almonds and cinnamon go on top. Refrigerate for 10 minutes to thicken.

Net Carbs: 5g | Fat: 33g | Protein: 14g

SNACK

Rosemary Roasted Almonds

  • 1 ½ Cups Almonds

  • 1 Tablespoon Olive oil

  • 1 Tablespoon chopped rosemary

  • ½ Teaspoon Salt

  • ½ Black Pepper (finely ground)

  • ¼ Teaspoon Ground Ginger (optional)

Set oven to 325˚. Mix the almonds in a bowl with the olive oil until coated. Mix all spices together and add to almonds in the bowl. Lay almonds out on a baking sheet and toast for 15 minutes.

Net Carbs: 4g | Fat: 21g | Protein: 7g

LUNCH

Pork Rind Nachos

  • 1 ½ Ounces Pork Rinds

  • 1/3 Cup Shredded Mexican Cheese Blend

  • 1/8 Cup Diced Tomatoes

  • 1 Clove Garlic, Minced

  • ¼ Teaspoon Cumin

  • 1/8 Cup Sour Cream

  • Chopped Cilantro to Garnish

Place Pork rinds on microwave safe plate, don’t overlap. Sprinkle cheese across all rinds. Top with tomatoes, garlic and sprinkle with cumin. Microwave for 1 minute or until cheese melts (don’t overcook them or the rinds will get soggy). Top with sour cream and cilantro and serve.

Net Carbs: 4g | Fat: 34g | Protein: 36g

DINNER

Chicken Burger Wraps

  • 1 Pound Ground Chicken

  • ½ Cup Almond Flour

  • 2 Garlic Cloves, Minced

  • 1 Teaspoon Onion Powder

  • ¼ Teaspoon Salt

  • 1/8 Teaspoon black pepper

  • 1 Large Avocado, diced

  • 2 Tablespoons Olive Oil

  • 4 Large Romaine Lettuce Leaves

Mix ground chicken, almond flour, garlic, onion powder, salt and pepper. Add the avocado chunks, stirring in to make a thick consistency to hold together 4 patties. Cook the patties in the oil on medium heat for about 8 minutes per side. Set cooked patties on washed romaine leaves and serve.

Makes 4 Servings

Net Carbs: 3g | Fat: 33g | Protein: 33g

Daily Total: Net Carbs: 16g | Fat: 121g | Protein: 90g

DAY 3

BREAKFAST

Buttered Coffee

Brew Coffee. Mix coffee, butter, niKETO MCT oil in a blender until frothy. Pour and add sweetener.

Net Carbs: 0g | Fat: 40g | Protein: 1g

SNACK

Cheese Crackers

  • 8 Tablespoons Shredded Cheddar Cheese

Set oven to 375˚. Line a pan with parchment paper and make 8 evenly spaced piles with the cheese. Cook for 10 minutes or until desired crispness. Remove, cool, and enjoy.

Net Carbs: 1g | Fat: 18g | Protein: 12g

LUNCH

Bacon-Wrapped Mozzarella Sticks

  • 4 Slices Bacon

  • 2 Mozzarella Sticks

  • Olive oil (enough for frying)

Heat 2 inches of olive oil in a pan to about 350˚. Cut string cheese sticks in half lengthwise and wrap each halved piece in a slice of bacon. Use toothpicks to hold the bacon onto the mozzarella. Cook bacon wrapped mozzarella in oil until brown and crispy. Serve.

Net Carbs: 3g | Fat: 50g | Protein: 40g

DINNER

Fireman’s Turkey Chili

  • ½ Cup Butter

  • 2 Cups Chopped Onions

  • 2 Cups Peeled, cubed Turnips

  • 1 ½ Cups Diced Red Bell Pepper

  • ½ Cup Diced Orange Bell Pepper

  • 1 Can Diced Green Chiles (3ounces)

  • 4 Cloves Garlic, Minced

  • 2 Pounds Ground Turkey

  • 5 Cups Chicken Broth

  • 2 Teaspoons Chili Powder (more for stronger flavor)

  • 2 Tablespoons Cumin

  • 2 Teaspoons Oregano

  • 1 Teaspoons Cayenne Pepper (optional, spicy)

  • 1 Teaspoon Salt

  • 1 Tablespoon Black Pepper

  • 16 Ounces of Sour Cream

  • 2 Cups Shredded Cheddar Cheese

In a large stock pot (or better, a crock pot if you have one) Add onion and butter, letting it sweat for a few minutes. Add turnips, bell peppers, chilies, and garlic and allow them to sauté for 5 minutes. Add ground turkey and allow to brown (about 5 or 6 minutes). Pour chicken stock over and stir. Add all spices and stir in until smooth. Bring to a boil then reduce heat to minimum for about 6 hours. Serve with sour cream and cheese.

Makes 12 Servings

(this recipe is great for having people over or for meal prepping lunches for the week).

Net Carbs: 6g | Fat: 28g | Protein: 30g

Daily Total: Net Carbs: 10g | Fat: 136g | Protein: 83g

DAY 4

BREAKFAST

Scotch Eggs

  • ½ Cup Breakfast Sausage

  • ½ Teaspoon Garlic Powder

  • ¼ Teaspoon Salt

  • 1/8 Teaspoon Black Pepper

  • 2 Hard Boiled Eggs

Set oven to 400˚. In a bowl, mix sausage, pepper, garlic powder, and salt then form them into 2 balls. Peel the eggs and gently shape the sausage around each egg. Place wrapped eggs into the oven and bake for 25 minutes. 5 minutes to cool.

Net Carbs: 1g | Fat: 20g | Protein: 16g

SNACK

Green Tea Smoothie

  • 1 Cup Crushed Ice

  • 1 Cup Unsweetened Almond Milk

  • ¼ Cup Heavy Whipping Cream

  • 1 Tablespoon Coconut Oil

  • 1 ½ Teaspoons Green Tea Powder

  • 1 Cup Brewed Green Tea (cooled)

In a blender, mix half the ice with the almond milk, cream, coconut oil until smooth. Add the green tea powder and brewed green tea with the last of the ice and blend again until smooth and frothy.

Net Carbs: 4g | Fat: 40g | Protein: 9g

LUNCH

Caprese Salad Bites

  • 12 Cherry Tomatoes, cut in half

  • 12 Mozzarella Cubes (1 ounce each)

  • 12 Fresh Basil Leaves

  • 2 Tablespoons Olive Oil

  • 1 Tablespoon Balsamic Vinegar

  • ¼ Teaspoon Salt

  • Black Pepper

Using shish kebab skewers, spear a tomato half, then a mozzarella cube, then a basil leaf, and finally, the other half of the tomato. Do this 12 times then sprinkle all bites with oil and vinegar. Season with salt and pepper. Chill and eat.

Makes 6 Servings

(Recipe size works perfectly for meal prepping lunches for the week)

Net Carbs: 5g | Fat: 19g | Protein: 16g

DINNER

Shrimp Stir Fry

  • 2 Tablespoons Olive oil

  • ¾ Pounds Shrimp, peeled

  • 1 Tablespoon Garlic, Minced

  • 1 Cup Bamboo shoots

  • ¼ Cup Chopped Onion

  • 1 Cup Broccoli Florets

  • ½ Teaspoon Sesame Oil

  • 3 Tablespoons Soy Sauce

  • ½ Teaspoon rice vinegar (unsweetened)

  • Black Pepper

  • Optional (Chinese spice blend of choice)

In a large skillet or wok, heat oil for 1 minute. Add shrimp and garlic, cook for 3 minutes until 80% cooked. Remove shrimp. Put remaining ingredients into the pan or wok and sauté for 6-8 minutes. Add shrimp back in, cook for an additional 3 minutes. Serve.

Makes 2 Servings

Net Carbs: 11g | Fat: 19g | Protein: 40g

Daily Total: Net Carbs: 21g | Fat: 98g | Protein: 81g

DAY 5

BREAKFAST

Denver Omelet

  • 2 Eggs

  • ¼ Cup Cooked Ham, cubed

  • ¼ Cup Bell Peppers

  • ½ Teaspoon Garlic

  • ¼ Cup Cheddar Cheese

  • 1 Tablespoon Butter

  • Salt and Black Pepper

Whisk eggs with desired amount of salt and black pepper. Melt the butter in a pan and sauté the bell peppers, ham, and garlic until ham crisps. Add whisked eggs to skillet and reduce heat. Let it make an egg sheet then flip. Add cheese to egg sheet and fold egg sheet in half. Continue to cook until cheese is melted.

Net Carbs: 5g | Fat: 32g | Protein: 24g

SNACK

Crispy Kale Chips

  • 2 Cups Kale

  • 1 Tablespoon Olive Oil

  • ½ Teaspoon Salt

  • ½ Teaspoon Black Pepper

  • ½ Teaspoon Onion Powder

  • ½ Teaspoon Garlic Powder

Set oven to 300˚. Clean kale and separate leaves from stalks. Toss leaves in oil until evenly coated. Add salt, pepper, garlic powder, and onion powder and toss again until all leaves are evenly coated. Lay on parchment paper lined baking sheet. Bake for 10 minutes or until crispy.

Makes 2 Servings

Net Carbs: 4g | Fat: 7g | Protein: 2g

LUNCH

Chicken Caesar Salad

  • 1 Chicken Thigh

  • 1 Tbsp. Olive oil

  • 2 Slices Bacon

  • 1 Head of Romaine Lettuce

  • 1 oz. Grated Parmesan Cheese

  • 2 Tbsp. Low Carb Caesar dressing

Cook the chicken thigh in olive oil and slice. Cook the bacon strips and crumble. Chop the romaine lettuce into a bowl: add the chicken, bacon, salt, pepper, and top off with the parmesan cheese and Caesar dressing for a delicious low-carb chicken Caesar salad.

Net Carbs: 7g | Fat: 51g | Protein: 31g

DINNER

Sausage and Cauliflower Mash

  • 8 Sausage links (one whole standard pack)

  • ½ Teaspoon Salt

  • ¼ Teaspoon Black Pepper

  • 2 Tablespoons Olive Oil

  • 8 Tablespoons Butter

  • 1 ½ Sliced Onion

  • 1 Cup Beef Stock

  • ¼ Cup Heavy Whipping Cream

  • 3 Cups Cauliflower Florets

  • 1 Clove Garlic, Minced

Cook sausages with salt and pepper in pan until browned on all sides. Remove sausages when cooked then add olive oil and butter to sausage pan. Add onions and garlic, cook until browned. Add beef stock and stir, bring to boil until liquids are reduced. Lower heat, add cream. Steam cauliflower until soft then mash. Add cream mix and stir into cauliflower.

Makes 4 Servings

Net Carbs: 5g | Fat: 52g | Protein: 14g

Daily Total: Net Carbs: 21g | Fat: 142g | Protein: 71g

DAY 6

BREAKFAST

Portobello, Sausage and Cheese Breakfast Burger

  • 2 Large Portobello Mushroom Caps (stems removed, cap hollowed).

  • 1 Tablespoon Olive Oil

  • ¼ Cup Breakfast sausage

  • 2 Slices American Cheese

Heat Olive oil in pan for 1 minute. Put mushroom caps in oil and cook 5 minutes per side. Form sausage into burger patty and cook. Lay cheese slice on each cap and let cheese melt. Place cooked patty in between mushroom buns for a breakfast burger.

Net Carbs: 7g | Fat: 41g | Protein: 23g

SNACK

Fried Avocado

  • Olive Oil (for frying)

  • 1 Egg

  • 1 Tablespoon Heavy Whipping Cream

  • 1 Avocado

  • ¼ Teaspoon Salt

  • ¼ Teaspoon Black Pepper

  • ¼ Cup Shredded Parmesan Cheese

  • ¼ Cup Pork Rinds, Ground

  • ¼ Teaspoon Onion Powder

  • ¼ Teaspoon Garlic Powder

Fill skillet with 1 inch of olive oil and heat for 1-2 minutes. Whisk egg together with heavy cream. Peel, pit, and cut avocado in ½ inch slices and season with salt and pepper. Mix dry, spice ingredients together in bowl. Dip avocado slices in egg wash then coat in dry spice mix, cover completely. Place covered avocado slices in hot oil for 1 minute each side until golden brown.

Makes 3 Servings

Net Carbs: 3g | Fat: 27g | Protein: 21g

LUNCH

Low-Carb Street Tacos

  • 2 Eggs

  • ¾ Fresh Cauliflower

  • ½ Teaspoon Salt

  • ¼ Teaspoon Black Pepper

  • 1 Pound Carnitas Meat (seasoned Pork)

  • Cilantro, Fresh

  • ½ White Onion, Chopped

Tortillas: Set oven to 375˚. Process cauliflower into fine pieces and microwave for 5 minutes, stir and put in for 2 more minutes. Drain water from cauliflower. Add eggs, salt, pepper and mix well. Spread mixture out on parchment paper covered baking sheet and place in oven for 7 minutes or until tortillas are golden yet flexible.

Filling: Cook meat in pan. Chop onion and cilantro together. Lay meat in tortillas and cover with onion/ cilantro mix.

Makes 6 Tacos

Net Carbs: 7g | Fat: 10g | Protein: 21g

DINNER

Lemon Cream Sauce Chicken & Spinach Side Salad

  • 1 Pound Chicken Thighs

  • ¼ Black Pepper

  • ½ Salt

  • 2 Tablespoons lemon juice

  • 1 Cup Sour Cream

  • 1 Tablespoon Shallots

  • 1 Tablespoon Butter

  • 4 Cups fresh, Raw Spinach

  • 2 Tablespoons Olive oil

  • 2 Tablespoons Balsamic Vinegar

  • ½ Cup Feta Cheese

Set oven to 425˚. In skillet on low heat, melt butter. Add shallots and cook for 4 minutes until tender. Lower heat and add sour cream, lemon juice, half the salt, and half the pepper. Mix, cook and refrigerate. Add remaining salt and Pepper to chicken and cook chicken in baking dish and bake for 18-20 minutes. Make sure chickens internal temp is about 165. Place cooked chicken on plate and spoon-cover with lemon cream sauce from fridge.

Toss spinach with oil and vinegar and feta cheese.

Makes 4 Servings

Net Carbs: 5g | Fat: 33g | Protein: 25g

Daily Total: Net Carbs: 22g | Fat: 111g | Protein: 90g

DAY 7

BREAKFAST

Cheesy Egg-vocado

  • 1 Egg

  • 1 Medium Avocado

  • 2 Slices Cheddar Cheese

Soft boil the eggs so they have a medium-firm center. Cut the Avocado in half and carefully peel the skin away, then cut the soft boiled egg in half lengthwise and set the halves in the avocados pit space. Cover both sides with cheese slices, microwave for 30 seconds and enjoy your low-carb breakfast.

Net Carbs: 7g | Fat: 40g | Protein: 16g

SNACK

  • 3 oz. Sliced Salami

Net Carbs: 3g | Fat: 21g | Protein: 12g

LUNCH

Goat Cheese Stuffed Peppers

  • ¾ Cup Goat Cheese

  • 1 Teaspoon Garlic, Minced

  • 2 Teaspoons Chopped Basil

  • ¼ Teaspoon Salt

  • 1/8 Teaspoon Black Pepper

  • 12 Sweet Cherry Peppers, stems removed and de-seeded

  • 1 Tablespoon Olive oil

Set oven to 425˚. Mix goat cheese, garlic, basil, salt and pepper in bowl. Spoon the mixture into the hollowed peppers. Drizzle with olive oil and place peppers in the oven for 15 minutes.

Makes 4 Servings

Net Carbs: 3g | Fat: 19g | Protein: 13g

DINNER

Double Bacon Cheeseburger

  • 1 Pound Ground Beef

  • 1 Shallot, Minced

  • 1 Tablespoon Worcestershire Sauce

  • ½ Teaspoon Salt

  • ¼ Teaspoon Black Pepper

  • 4 Slices Thick Cut Bacon

  • 1 Tablespoon Butter

  • 4 Slices American Cheese

  • 4 Large Romaine Leaves

Cook bacon Slices and set aside. Mix the beef with the shallots, Worcestershire sauce, salt, pepper. Make into 4 patties. Add butter to bacon grease in pan and melt. Cook patties in butter/bacon grease. Let cool and place a slice of bacon on each patty then wrap in fresh romaine leaf.

Net Carbs: 4g | Fat: 42g | Protein: 42g

Daily Total: Net Carbs: 17g | Fat: 122g | Protein: 83g

DAY 8

BREAKFAST

Cream Cheese Pancakes

  • 2 Eggs

  • ¼ Cup Cream Cheese

  • ½ Teaspoon Stevia or low-carb approved sweetener of choice

  • ¼ Teaspoon Nutmeg

  • 2 Tablespoons Natural Peanut butter.

Put griddle over medium-low heat. Add all ingredients in blender and pulse until batter is smooth. Cook pancakes about 1 minute per side. Spread peanut butter on cakes and enjoy

Net Carbs: 8g | Fat: 40g | Protein: 22g

SNACK

Prosciutto wrapped Mozzarella

  • 2 Mozzarella Sticks

  • 2 Slices Prosciutto

Roll both mozzarella sticks in the prosciutto slices and eat, simple!

Net Carbs: 2g | Fat: 22g | Protein: 28g

LUNCH

Strawberries and Cream Shake

  • 1 Cup Crushed Ice

  • ¼ Cup Unsweetened Almond Milk

  • ½ Cup Heavy Whipping Cream

  • 1 Tablespoon Coconut Oil

  • ½ Cup Strawberries

  • 1 Teaspoon Vanilla Extract

Place half the ice, almond milk, cream, and coconut oil in blender and blend until smooth. Add strawberries, vanilla, remaining ice and blend again until smooth.

Net Carbs: 4g | Fat: 25g | Protein: 1g

DINNER

Taco Salad

  • 1 Head Romaine lettuce

  • 5 oz. pre-spiced Cubed Chicken Taco Meat

  • 1 Green Onion Chopped

  • 2 oz. Shredded Cheddar Cheese

  • Half and Avocado Cubed

  • 2 Tbsp. Sour Cream

  • 2 Tbsp. Chopped Cilantro

Chop lettuce, add your cooked taco meat, then add chopped onion, avocado and cilantro. Top with sour cream then cheese. Add a spicy sauce and low-carb cilantro dressing (El Torito makes a packaged dressing that most stores carry).

Net Carbs: 9g | Fat: 41g | Protein: 30g

Daily Total: Net Carbs: 23g | Fat: 128g | Protein: 81g

DAY 9

BREAKFAST

Bacon, Egg, Cheese Cups

  • 6 Slices Bacon

  • 4 Eggs

  • ½ Cup Heavy Whipping Cream

  • ¼ Teaspoon Salt

  • 1/8 Teaspoon Black Pepper

  • ½ Cup Shredded Monterey Jack Cheese

Set oven to 350˚. Wrap a bacon slice inside the cup of a cupcake pan so that it covers the outside of the cup. Do this 3 times with 3 slices bacon. Cut the remaining 3 slices of bacon in half and use them to make the bottoms of the cups. Whisk eggs with all other ingredients and pour mixture into bacon cups. Cover all cups with cheese. Bake pan for 35 minutes.

Makes 3 Servings

Net Carbs: 2g | Fat: 29g | Protein: 22g

SNACK

Coconut Lemon Fat Bomb

  • 2 Ounces Cream Cheese

  • 4 Tablespoons Butter

  • 4 Tablespoons Coconut oil

  • 4 Tablespoons Heavy Whipping Cream

  • 2 Tablespoons Lemon Juice

  • 1 Teaspoon Stevia (low-carb approved sweetener)

Put cream cheese, butter and coconut oil in microwave safe bowl. Microwave for 30 seconds until melted. Then add cream and whisk to mix. Mix in lemon juice and stevia. Pour mixture into ice cube tray and freeze until solid.

Net Carbs: 1g | Fat: 9g | Protein: 1g

LUNCH

Egg Salad Spinach Bites

  • 8 Large Eggs

  • 2 Celery Stalks

  • 2 Green Onion Stalks (tops only)

  • 1 Green Pepper

  • ½ Cup Raw Spinach

  • 1 tsp Yellow Mustard

  • 2/3 Cup Mayonnaise

  • Salt

  • Paprika

Hard boil eggs. Chop celery, green onions, and green pepper. In a bowl add yolks, mayo, and mustard and mix well with a spoon. Stir in your chopped whites, green pepper, celery, and green onion. Top with paprika and salt. Use spinach as small edible plates with egg salad on top.

Net Carbs: 5g | Fat: 41g | Protein: 12g

DINNER

Clam Chowder

  • 10 Slices Thick Cut Bacon

  • 1 Cup Chopped Onion

  • 1 Cup Chopped Celery

  • 3 Cans Fancy Whole Baby Clams

  • 2 Cups Chicken Broth

  • 2 Cups Heavy Whipping Cream

  • 1 Tablespoon Ground Thyme

  • 1 Teaspoon salt

  • 1 Teaspoon Black Pepper

Chop onion and celery. Cook bacon until crispy (keep bacon grease in the pan). Place onion and celery in bacon grease and cook until soft. After veggies are soft add all ingredients into the crockpot. Cook on low for 6 hours.

Makes 4 Servings

Net Carbs: 5g | Fat: 33g | Protein: 27g

Daily Total: Net Carbs: 13g | Fat: 112g | Protein: 62g

DAY 10

BREAKFAST

Bacon-Wrapped Asparagus with Eggs

  • 4 Slices Bacon

  • 4 Eggs

  • 12 Asparagus Spears

  • 1 Teaspoon Garlic, Minced

  • ½ Teaspoon Onion Powder

  • ½ Teaspoon Salt

  • ¼ Teaspoon Black Pepper

  • 1 Tablespoon Butter

Set over to 400˚. Make 4 bundles of asparagus – 3 spears each. Wrap each bundle with a slice of bacon. Place the bundles on parchment lined pan and sprinkle with spices. Place tray in oven for 12 minutes. Use butter in pan and fry eggs over medium keeping yolks intact. Take bundles out of oven and cover with eggs. Use bundles to scoop up runny yolk.

Net Carbs: 5g | Fat: 35g | Protein: 32g

SNACK

Cream Cheese Stuffed Mushrooms

  • 4 Crimini Mushrooms (stemmed and hollowed)

  • 2 Tablespoons Cream Cheese

Warm mushrooms in oven or microwave. Fill stem hollows with ½ tablespoon of cream cheese each. Enjoy.

Net Carbs: 4g | Fat: 20g | Protein: 4g

LUNCH

Italian Tomato Bakes

  • Italian Sausage Link

  • Large Tomato

  • 4 Tablespoons Shredded Mozzarella Cheese

Take the casing off of the sausage and cook. Cut the tomato into 4 quarter inch thick slices. Place the cooked sausage on the tomato plates and top with cheese. Place in microwave for 20 seconds to melt the cheese, not too long or the tomato will get mushy.

Net Carbs: 6g | Fat: 26g | Protein: 20g

DINNER

Crusted Pork Loin Bites with Cauliflower Rice

  • 2 Pounds Pork Tenderloin

  • 1/2 Cup Raw Whole Almonds

  • 10 Tablespoons Olive Oil

  • 1 Tablespoons Almond Flour

  • 1 Tablespoons Italian Seasoning

  • 1 Teaspoon Garlic, Minced

  • 1/2 Teaspoon Lemon Pepper Seasoning

  • 1 Cup Riced Cauliflower

Cut the pork into bite-sized pieces. Put Garlic, almond powder and whole almonds into blender or food processor and grind together. Toss the pork in a bit of the olive oil and coat each piece in the almond mix until evenly covered. Cook pork in remaining Olive oil. Steam Riced Cauliflower.

Net Carbs: 6g | Fat: 25g | Protein: 30g

Daily Total: Net Carbs: 21g | Fat: 106g | Protein: 86g

DAY 11

BREAKFAST

Raspberry Scones

  • 1 Cup Almond Flour

  • 2 Eggs

  • 1/3 Cup Stevia

  • 1 ½ Teaspoons Vanilla Extract

  • 1 ½ Teaspoons Baking Powder

  • ½ Cup Fresh Raspberries

Set oven to 375˚. Line baking sheet with parchment paper. Mix almond flour, eggs, stevia, vanilla, and baking powder in large bowl. Add raspberries and fold into batter. Spoon 3 tablespoons of batter into scone piles on parchment paper. Cook for 15 minutes.

Makes 8 Servings

Net Carbs: 2g | Fat: 9g | Protein: 2g

SNACK

  • Choco Mug Cake

  • 2 Tablespoons Cocoa Powder

  • 2 Tablespoons Stevia

  • Pinch of Salt

  • 1 Tablespoon Heavy Whipping Cream

  • ½ Teaspoon Vanilla extract

  • 1 Egg

  • ¼ Teaspoon Baking Powder

Spray a coffee mug with non-stick spray. In a separate bowl, mix cocoa powder, stevia, and salt. Add cream, vanilla and egg. Beat together and add baking powder. Pour batter into mug and microwave for 80 seconds. Let cool for 1 minute and enjoy your sweet treat snack.

Net Carbs: 4g | Fat: 11g | Protein: 7g

LUNCH

Bacon Tuna Salad

  • 1 Can Tuna

  • 1 Large Hard Boiled Egg

  • 2 Slices Bacon

  • 1 Tablespoon Chopped Onion

  • 1 Tablespoon Mayo

  • 1 Tablespoon Sour Cream

  • 2 Teaspoon Dijon Mustard

  • 1/4 Teaspoon Dill

Cook bacon, chop onion, and boil egg. Drain can of tuna and place in bowl. Add chopped onion and egg and all other ingredients. Stir to mix and crumble chopped bacon on top.

Net Carbs: 2g | Fat: 23g | Protein: 21g

DINNER

Peppered New York Strip Steak and Buttery Asparagus Spears

  • 6 oz. Rib Eye Steak

  • 8 Large Asparagus spears

  • 1 Tbsp. Butter

  • 4 Tablespoons coarse ground Black Pepper

  • 1 Tablespoon Olive oil

Rub the steak down with the olive oil and coat with black pepper. Pan fry the steak to your desired level. Salt and pepper the steak for flavor. Flip often until done to preference. Steam 8 spears of asparagus and drizzle with melted butter.

Net Carbs: 6g | Fat: 27g | Protein: 20g

Daily Total: Net Carbs: 14g | Fat: 70g | Protein: 50g

DAY 12

BREAKFAST

Classic Bacon and Eggs

  • 2 Eggs

  • 2 Slices of Bacon

  • Pinch of Salt

  • Pinch of Pepper

Fry bacon to desired crispiness. Cook eggs in any style you’d like in the bacon’s grease.

Net Carbs: 1g | Fat: 20g | Protein: 19g

SNACK

Coconut Sausage Balls

  • 1 Pound Breakfast Sausage

  • 1 Cup Coconut Flour

  • 8 Ounces Cheddar Shredded – Mild

  • 2 Large Eggs

  • 4 Ounces Cream Cheese Softened

  • 2 Tablespoons Butter Melted

  • 1/4 Teaspoon Salt

  • 2 Teaspoon Baking Powder

Set oven to 350˚. Add ingredients in a large mixing bowl and mix until well combined. Roll sausage mixture into 30-34 sausage balls. Place sausage balls on a cookie sheet. Bake for 20-25 minutes.

Store in a sandwich bag or covered bowl in the fridge.

(good for multiple days’ snacks).

Makes 17 Servings – 1 Serving equals 2 Balls

Net Carbs: 1g | Fat: 8g | Protein: 5g

LUNCH

Avocado Coconut Smoothie

  • 1 Cup Crushed Ice

  • 1 Avocado

  • 1 Cup Unsweetened Coconut Milk

  • 1 Tablespoon Coconut oil

  • 1 Tablespoon Unsweetened Shredded Coconut

Put half the ice in a blender and add avocado, coconut milk and oil. Blend smooth. Add rest of ice and shredded coconut. Blend until smooth and frothy.

Net Carbs: 5g | Fat: 50g | Protein: 4g

DINNER

Pork Chops and Green beans

  • 1 Large Pork chop

  • 2.5 oz. Butter, for frying

  • 1 cup Green beans

  • 1 tablespoon dried parsley

  • ½ tablespoon garlic powder

  • .5 tablespoon lemon juice

  • salt and pepper

Fry the Pork chop in .5 ounce of butter until it’s got a golden and firmness is to your liking. Steam the green beans. Then in a sauce pan, mix 2 ounces of butter with the parsley, salt& pepper, the garlic powder, and the lemon juice. Mix and heat until you get a cream garlic butter then pour it over your chop and green beans.

Net Carbs: 8g | Fat: 75g | Protein: 20g

Daily Total: Net Carbs: 14g | Fat: 70g | Protein: 50g

DAY 13

BREAKFAST

Strawberry Ricotta Cakes

  • 2 Tablespoons Almond Flour

  • 1 Tablespoons Coconut Flour

  • 1 Egg

  • 2 Tablespoons Butter

  • 2 Tablespoons Sugar-Free Maple Syrup

  • 1/4 Cup Ricotta Cheese

  • 1/3 Cup Fresh Strawberries

Melt butter and soften ricotta. Add all ingredients in a large coffee mug and mix until they form a well-blended paste. Cook in microwave for 2 minutes. Net Carbs: 7g | Fat: 43g | Protein: 18g

SNACK

Sugar Free Gelatin

  • Pre made Cups (multiple flavors).

These are great because they are pre made and come in a wide variety. Just make sure you look for the sugar-free label.

Net Carbs: 0g | Fat: 0g | Protein: 1g

LUNCH

Low-Carb Beef Stew

  • 1 Pound Steak, Cubed

  • 2 Cups Beef Broth

  • 4 Cloves Garlic, Minced

  • ½ Cup Onions, Chopped

  • ½ Cup Carrots, Chopped

  • ½ Cup Radishes

  • 1/4 Teaspoon Salt

  • 1/4 Teaspoon Black Pepper

  • 1 Tablespoon Butter

  • 1 Tablespoon Coconut Oil

  • 1/2 Teaspoon Xanthan Gum (optional as thickening agent)

Heat a large saucepan to medium-high heat and add coconut oil until it’s hot then add beef cubes, cook until browned, then set aside. Add onions, garlic, and butter and cook down for a couple minutes. Once onions are tender add the broth and combine. Add the xanthan gum and mix. Bring to boil and then add the meat back in and cook for thirty minutes. After thirty minutes, add the carrots and radishes and cook for thirty more minutes, stirring frequently.

Makes 4 Servings

Net Carbs: 4g | Fat: 36g | Protein: 19g

DINNER

St. Louis Style Ribs

  • 2 racks of St. Louis Ribs

  • 2 Tablespoon Paprika

  • 2 Tablespoon Splenda

  • 1 Tablespoon Garlic Powder

  • 1 Tablespoon Salt

  • ½ Tablespoon Pepper

  • ½ Tablespoon Ground Ginger

  • ½ Tablespoon Onion Powder

  • ¼ Tablespoon Cayenne Pepper

  • 2 Ounces Dijon Mustard

Slaw Ingredients

  • 4 Cups Cabbage, Shredded

  • 1/4 Cup Mayo

  • 1/4 Cup cider vinegar

  • 1/2 Teaspoon Stevia

  • 1 teaspoon ground Celery Seed

Ribs:

Set oven to 225˚. Mix together all of the spices in a bowl. Spread mustard on the ribs making sure to cover all parts. Rub the spice mixture into the meat. Place the ribs on a foil lined sheet. Bake uncovered for 60 minutes then remove, tent the meat with some aluminum foil and cook for 3.5 more hours, turn the ribs after 2 hours.

Slaw:

Mix cider vinegar with stevia, whisk in mayo and celery seed until smooth dressing forms. Pour dressing over shredded cabbage. Toss to coat.

Net Carbs: 8g | Fat: 60g | Protein: 90g

Daily Total: Net Carbs: 19g | Fat: 139g | Protein: 88g

DAY 14

BREAKFAST

Quickie Quiche

  • 8 Ounce Button Mushrooms

  • 1 Clove garlic, Minced

  • 1 Cup Spinach

  • 4 Eggs

  • 1 Cup Heavy Whipping Cream

  • 2 Ounces Feta Cheese

  • 1/4 Cup Parmesan, Grated

  • 1/2 Cup Mozzarella, Shredded

  • Salt and Black Pepper

Set oven to 350º.

Add the mushrooms, garlic, and salt and pepper to a non-stick coated skillet. Sauté the mushrooms and garlic for 5-7 minutes until moisture evaporates. Coat a pie dish with non-stick spray. Place the spinach in the bottom. Place the sautéed mushrooms on top of the spinach. Add crumbled feta on top.

In a medium bowl, whisk eggs, milk, pepper and Parmesan. Pour the egg mixture in the pie dish. Top with the shredded mozzarella.

Bake for 45-55 minutes, or until the top is golden brown.

Makes 6 Servings

Net Carbs: 3g | Fat: 42g | Protein: 22g

SNACK

Nutty Cheese

  • 2 Babybel Cheese Rounds

  • 22 Almonds

Ready to enjoy!

Net Carbs: 3g | Fat: 21g | Protein: 11g

LUNCH

Avocado Chicken Melt Bites

  • 10 ounce Canned Chicken

  • ¼ Cup Mayo

  • 1 Medium Avocado, Cubed

  • ¼ Cup Parmesan Cheese

  • 1/3 Cup Almond Flour

  • ½ Teaspoon Garlic Powder

  • ¼ Teaspoon Onion Powder

  • Salt and pepper

  • ½ Cup Coconut Oil

Drain a can of chicken and put it in a large bowl. Add mayonnaise, parmesan cheese, and spices. Cube avocado and add to mix without mashing. Form mixture into balls and cover them fully in almond flour. Heat coconut oil in a pan over medium heat. Once hot, add tuna balls and fry until crisp on all sides.

Makes 12 Servings – 1 Ball is 1 Serving

Net Carbs: 1g | Fat: 17g | Protein: 5g

DINNER

Buffalo Wings

  • 5 Whole Chicken wings

  • 3 oz. Frank’s Redhot Sauce

  • .5 Teaspoon of garlic Powder

  • .25 Cup of Butter

  • .25 Cup of Olive Oil

  • 3 Tablespoons Bleu Cheese Dressing

Chop the wings at the bend to separate them into 10 pieces. Fry them in the olive oil until 80% cooked. Whisk the butter, garlic powder, and Franks Redhot sauce in a bowl. Dunk the chicken wings in the sauce mix then lay them out of a baking sheet and put them in the oven for 25-30min. at 400 degrees. Dip them in the Bleu cheese and voila, homemade low-carb buffalo wings.

Net Carbs: 3g | Fat: 33g | Protein: 16g

Daily Total: Net Carbs: 10g | Fat: 113g | Protein: 54g


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