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5 DAY EASY MEAL PLAN

February 9, 2020

 

The trouble a lot of people have when starting a low-carb diet is the amount of work and meal prep that needs to be done in order to stay within the guidelines that keep the carbs low. Gone are the days of grabbing a quick bite on the way home; now that low-carb living is your new norm, you’ll have to be much more conscientious of your food. This plan is designed to help you ease into the world of low-carb by cutting back on the ingredients and recipe steps.

 

Welcome to the convenient, 5 day low-carb meal plan.

 

 

DAY 1

 

BREAKFAST

Veggie Scrambled Eggs

  • 3 Eggs

  • Spinach (handful – roughly half a cup)

  • Mushrooms (handful – roughly half a cup)

  • Shredded Cheese (enough to cover your palm – 1/3 cup)

Spray a pan with non-stick spray, whisk the 3 eggs smooth then add the spinach and mushrooms (you can buy the mushrooms pre sliced). Scramble together until cooked. Plate the eggs and immediately sprinkle cheese on top so it melts. 

Net Carbs: 3g | Fat: 24g | Protein: 27g

 

 

SNACK

Quest Protein Bar or Kirkland brand Protein Bar

  • 1 Bar

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

 

 

LUNCH

Tuna Lettuce Wraps

  • 1 Can Tuna

  • 3 Romaine Leaves

  • 3 tbsp. Mayo

  • Salt and Pepper

  • 1 Pickle Spear

Drain tuna and mix with mayo. Lay mixed tuna on Romaine leaves and add salt and pepper to taste. Eat it with a pickle (bonus: pickles are good for helping curb sweets cravings).

Net Carbs: 2g | Fat: 31g | Protein: 20g

 

 

DINNER

Sausages and Garlic Cauliflower Mash

  • 2 Italian Sausage Links (makes sure they have no more than 1 carb each)

  • Half Head of Cauliflower (about 2 cups worth)

  • 1 tbsp. Garlic salt

  • 1 tbsp. butter

Pan fry the sausages until plump. Steam Cauliflower in pot or microwave. Add garlic salt and butter to the cauliflower and mash to desired consistency.

Net Carbs: 11g | Fat: 46g | Protein: 18g

 

Daily Total: Net Carbs: 20g | Fat: 108g | Protein: 86g

 

 

 

DAY 2

 

BREAKFAST

Avocado Blueberry Smoothie

  • 1 Avocado

  • ½ Cup Blueberries

  • 1 Cup Ice

  • 2 tbsp. Heavy Whipping Cream

  • ¾ Cup Unsweetened Almond Milk

  • 1 tbsp. Coconut Oil

This one is super simple and delicious. You should have all of these ingredients as they are staples of a low carb diet. Blend half the ice with every ingredient except the avocado. Once smooth, add the avocado and remaining ice. Blend until you have an amazing breakfast smoothie. 

Net Carbs: 1g | Fat: 50g | Protein: 2g

 

 

SNACK

Pork Rind Chips ‘n’ Dip

  • 1 oz. Flavored Pork Rinds

  • 4 Ounces Sour Cream

  • 1 Packet Chip dip

Potato chips and nacho chips are a low-carb no-no, but you can still get the salty, satisfying crunch with pork rinds. Add the packet to the sour cream and stir in. Then dip away.

Net Carbs: 2g | Fat: 10g | Protein: 2g

 

 

LUNCH

Low Carb Stew

  • 3 lbs. Beef, Cubed

  • 3 Tbs. Olive Oil

  • 2 Cups Beef Stock

  • 2 tsp. Salt

  • 2 tsp. Black Pepper

  • 1 tsp. Garlic Powder

  • 1 tsp. Onion Powder

  • 1 tsp. Oregano

  • ½ Cup Bell Peppers of Choice, Chopped

  • ½ Cup Mushrooms, Chopped

  • 2 Celery Stalks, Chopped

  • 1 Large Carrot, Chopped

  • 1 Small Onion,  Chopped

  • 4 Large Cloves Garlic, Minced

  • 1 Can Diced Tomatoes, Drained

  • 2 tbsp. Tomato Paste

  • 2 tbsp. Worcestershire Sauce

Ok, yes these are a lot of ingredients and the point of this meal plan is simplicity and ease. But this is so simple you could almost make it on accident if you tripped in your kitchen carrying your groceries.

 

Take out your slow-cooker, crockpot, or large stove top pot and dump the prepped and measured ingredients inside in whatever order you’d like and with whatever flare you deem necessary, BAM! Cover, cook on low for 6 hours and you got a stew going! The best part is that you can keep this massive pot of stew in the fridge and scoop out a cup any time you want, or bring it to work for lunch multiple times. 1 Serving is 1 Rounded Cup

Net Carbs: 4g | Fat: 15g | Protein: 22g

 

 

DINNER

Tri-Tip and Artichoke

  • 6 oz. Tri-tip Steak

  • 1 Medium Artichoke

  • 1 Tbsp. Butter

Rub your tri-tip with your favorite seasoning and pop it on the grill until you get your desired firmness. Or you can broil it in the oven on low for about 40 minutes (just make sure to poke it every 10 minutes to make sure you get the firmness you’d like.  Steam the artichoke and dip the leaves in melted butter. Mmmmm.

Net Carbs: 6g | Fat: 23g | Protein: 20g

 

Daily Total: Net Carbs: 13g | Fat: 108g | Protein: 46g

 

 

 

DAY 3

 

BREAKFAST

Avocado Boats

  • 1 Egg

  • 1 Medium Avocado

  • 2 slices of cheese (pepperjack is the best)

Soft boil the eggs for squishy center. Cut the Avocado in half and carefully peel the skin away and pull the pit out. Cut the soft boiled egg in half lengthwise and set the halves in the avocado’s pit space. Cover both sides with cheese slices, microwave for 30 seconds and enjoy your keto breakfast.

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

 

SNACK

Italian Snack Sticks

  • 2 String Cheese Sticks

  • 2 Slices Salami

Peel open the cheese sticks, wrap the salami around them and chomp away. Granted, this isn’t the traditional way to eat string cheese but low-carb is all about getting away from eating traditions.

Net Carbs: 2g | Fat: 16g | Protein: 16g

 

LUNCH

Chicken Caesar Salad

  • 1 Head Romaine Lettuce, Chopped

  • 3 ounces Grilled Chicken, Chopped or Stripped

  • 3 tbsp. Caesar Dressing about

  • 1/4 Cup Shredded Parmesan Cheese

  • 1/4 Black Pepper

  • 1/4 Cup mayo

  • 1/4 tsp. Salt

  • 1/2 tsp. Dijon Mustard

  • 1/2 tsp. Worcestershire Sauce

Mix ingredients, including romaine, in a bowl. Add parmesan cheese and pour dressing on top. Voila! Easy!

Net Carbs: 4g | Fat: 8g | Protein: 6g

 

DINNER

Pork Chop and Baked Zucchini

  • 1 Large Pork chop (6 ounces)

  • 1 Ounce Butter, for frying

  • 1 Zucchini

  • 2 tbsp. Olive Oil

  • 1 tbsp. Balsamic Vinegar

  • Salt and Black Pepper

Fry the Pork chop in the butter until it’s got a golden, delicious color and firmness to your liking.

Cut the Zucchini into spears and toss them in the oil, salt and pepper. Place them on a baking sheet and put them in the oven at 350 degrees for 40 minutes. When finished, sprinkle with vinegar and eat up!

Net Carbs: 8g | Fat: 55g | Protein: 33g

 

Daily Total: Net Carbs: 21g | Fat: 119g | Protein: 71g

 

 

DAY 4

 

BREAKFAST

Classic Bacon & Eggs

  • 3 Eggs

  • 3 Slices of Bacon

Fry the bacon to desired crispiness and remove. Leave grease in the pan and crack the eggs directly into the bacon grease. Fry the eggs to desire yolk consistency and use the bacon slices as little shovels to scoop up bites of egg.

Net Carbs: 1g | Fat: 30g | Protein: 28g

 

SNACK

J-E-L-L-O!

  • 2 Sugar Free Jello Cups

Peel and eat!! You asked for simple, doesn’t get much easier than Jello.

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

 

LUNCH

Peanut Butter Shake

  • ¼ Cup Powdered Peanut butter (PB2)

  • 1 Cup Ice

  • ¼ Cup Heavy Whipping Cream

  • 1 tbsp. Coconut Oil

  • 1 Cup Unsweetened Almond Milk

Shakes and smoothies are low-carb done easy life-savers. Delicious and full of the macros you need to keep you full.

In a blender, put the ice in first and crush it. Then add the remaining ingredients and blend to a smooth finish.

Net Carbs: 9g | Fat: 40g | Protein: 13g

 

DINNER

Sesame Ginger Salmon and Asparagus Spears

  • 1 Salmon Filet (8 ounce)

  • 1 tbsp. Ginger, Minced

  • ½ tsp.Sesame Oil

  • 1 tsp. Olive Oil

  • ½ tsp. Rice Wine Vinegar

  • 1 tsp. Soy Sauce

  • 8 Asparagus Spears

  • 1 tbsp. Butter

Set oven to 400 while you mix the ginger, sesame oil, olive oil, vinegar, and soy sauce. Place Salmon Filet into mixture. Wrap salmon filet in foil and pour more sauce on top. Place in oven for 15 to 20 minutes.

Steam asparagus spears and drown in melted butter (add salt and pepper to taste).   

Net Carbs: 5g | Fat: 40g | Protein: 39g

 

Daily Total: Net Carbs: 15g | Fat: 110g | Protein: 81g

 

 

DAY 5 

 

BREAKFAST

Buttered Coffee

  • 1 ½ Cups Brewed Coffee

  • 2 tbsp. Butter

  • 1 ½ tbsp. niKETO MCT oil

  • Sugar Free Sweetener (optional)

Add the coffee to a blender, then put in the butter (melted helps), the MCT oil and sweetener. Blend smooth and enjoy.

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

 

SNACK

Nutty Cheese

  • .25 Cup of Roasted Almonds

  • 1 Babybel Cheese

Net Carbs: 4g | Fat: 15g | Protein: 5g

 

LUNCH

Ham Rollies

  • 4 Slices Ham, Lunch Meat

  • ½ Avocado, Sliced

  • 4 Cheese Slices

  • ¼ Cup Sliced Pepperoncinis

Lay the ham slices out, add cheese, then the avocado slices and top with pepperoncinis. Roll them tight then go wash your hands.

Net Carbs: 10g | Fat: 42g | Protein: 42g

 

DINNER

Pork Loin Roast and Fried Kale

  • Pork Loin, 6 ounces

  • 1 tsp. Garlic Powder

  • 1 tsp.Mrs. Dash

  • Salt

  • Pepper

  • 1 Cup Kale, Chopped

  • 1 tbsp. Olive Oil

Rub the pork loin with the garlic powder, Mrs. Dash, salt and pepper. Wrap in tented foil to trap juices and cook at 350 degrees for 25 minutes. 

Coat Kale in oil, salt and pepper. Fry in pan until crispy and delicious.

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

 

Daily Total: Net Carbs: 20g | Fat: 122g | Protein: 78g

 

 

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