Sophie 3rd Month Meal Plan

Sophie 3rd month meal plan
Jump To Grocery List Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Day 15
Day 16 Day 17 Day 18 Day 19 Day 20 Day 21 Day 22 Day 23
Day 24 Day 25 Day 26 Day 27 Day 28 Day 29 Day 30
Day 1 1708 Cal • 27.6g Carbs (13.2g Fiber) • 140.8g Fat • 87.5g Protein
Breakfast 496 Calories, 8.4g Carbs, 45.2g Fat, 17.3g Protein
Onion and Tomato Omelet - 1 omelet 300 Cal •4.4g Carbs •24.7g Fat •14.7g Protein
Egg 2 extra large 160.2 0.8g 10.7g 14.1g
Onions 2 tbsp chopped 8 1.9g 0.0g 0.2g
Salt 1 dash 0 0g 0g 0g
Tomatoes 1/4 cup, chopped or sliced 8.1 1.8g 0.1g 0.4g
Vegetable oil 1 tbsp 123.8 0g 14.0g 0g
Pecans - 1 ounce 196 Cal •3.9g Carbs •20.4g Fat •2.6g Protein
Pecans 1 oz 195.9 3.9g 20.4g 2.6g
Dinner 704 Calories, 6.4g Carbs, 52.6g Fat, 48.7g Protein

Sliced Steak with Arugula - 2 serving 704 Cal •6.4g Carbs •52.6g Fat •48.7g Protein
Garlic 1 cloves, minced 4.5 1.0g 0.0g 0.2g
Arugula 2 1/2 cup 12.5 1.8g 0.3g 1.3g
Red wine vinegar 3/4 tbsp 2.1 0.0g 0g 0.0g
Pepper 3/8 tsp 2.0 0.5g 0.0g 0.1g
Shallots 1/2 tbsp chopped 3.6 0.8g 0.0g 0.1g
Salt 1/2 tsp 0 0g 0g 0g
Olive oil 2 tbsp 238.7 0g 27g 0g
Balsamic vinegar 3/4 tbsp 10.6 2.0g 0g 0.1g
Rosemary 1/2 tbsp 1.1 0.2g 0.0g 0.0g
Beef top sirloin 8 oz 428.7 0g 25.2g 46.9g
Snacks 1 508 Calories, 12.8g Carbs, 43.1g Fat, 21.5g Protein

Keto Avocado Pepperoni Salad - 1 serving 344 Cal •6.7g Carbs •28.9g Fat •15.6g Protein
Avocados 1/2 fruit 113.6 5.9g 10.5g 1.3g
Pepperoni 16 slice round 158.1 0g 13.9g 7.3g
Mozzarella cheese 1 oz 72.0 0.8g 4.5g 6.9g
Pepper 1 dash 0.3 0.1g 0.0g 0.0g
Almonds - 1 ounce 164 Cal •6.1g Carbs •14.2g Fat •6.0g Protein
Almonds 1 oz 164.1 6.1g 14.2g 6.0g
Classic Omelet - 1 omelet 299 Cal •1.1g Carbs •23.8g Fat •19.4g Protein
Egg 2 large 143 0.7g 9.5g 12.6g
Vegetable oil 1 tsp 41.3 0g 4.7g 0g
Cheddar cheese 1 oz 115.1 0.4g 9.6g 6.8g
Bacon - 4 strips 200 Cal •0.6g Carbs •19.1g Fat •6.1g Protein
Bacon 4 strip 200.2 0.6g 19.1g 6.1g

Keto Garlic Chicken Soup - 2 serving 610 Cal •5.2g Carbs •51.3g Fat •32.4g Protein
Butter 1 1/2 tbsp 152.7 0.0g 17.3g 0.2g
Chicken breast 1/2 breast 141.6 0g 3.1g 26.5g
Cream cheese 2 oz 193.9 2.3g 19.4g 3.4g
Chicken broth 1 cup 14.4 1.1g 0.5g 1.5g
Heavy whipping cream 1/8 cup, uid 102.6 0.8g 11.0g 0.6g
Salt 1/2 dash 0 0g 0g 0g
Garlic powder 1/4 tsp 2.6 0.6g 0.0g 0.1g
Onion powder 1/4 tsp 2.0 0.5g 0.0g 0.1g
Cool Summer Cucumber and Tomato Toss -

1 serving
92 Cal •6.4g Carbs •7.0g Fat •1.2g Protein
Cucumber 1/4 large 8.4 1.5g 0.1g 0.4g
Tomatoes 1/2 large whole 16.4 3.5g 0.2g 0.8g
Olive oil 1/2 tbsp 59.7 0g 6.8g 0g
Pepper 1/4 dash 0.1 0.0g 0.0g 0.0g

Lime Chicken Salad - 1 serving 242 Cal •3.3g Carbs •10.3g Fat •32.5g Protein
Canned chicken 1 can yields 231.3 1.1g 10.1g 31.6g
Lime juice 2 tsp 2.5 0.8g 0.0g 0.0g
Lettuce 4 leaf, large 7.8 1.3g 0.1g 0.8g
Cheese slices - 2 serving 230 Cal •0.8g Carbs •19.2g Fat •13.6g Protein
Scrambled Eggs with Spinach & Parmesan
1 Serving
-
Spinach 3 cup 20.7 3.3g 0.4g 2.6g
Olive oil 1 tsp 39.8 0g 4.5g 0g
Parmesan cheese 4 tbsp 84 2.8g 5.6g 5.7g
Crushed red pepper akes 2 tsp 9.6 1.9g 0.6g 0.4g
Bacon 4 strip 200.2 0.6g 19.1g 6.1g

Bacon Wrapped Hot Dogs - 2 serving 554 Cal •8.8g Carbs •48.3g Fat •22.1g Protein
Hot Dogs 2 frank 300.0 8.0g 26.0g 10.0g
Cheddar cheese 1 1/3 oz 153.5 0.5g 12.8g 9.1g
Bacon 2 strip 100.1 0.3g 9.5g 3.0g

Tarragon and Dijon Chicken Salad - 2 serving 224 Cal •3.8g Carbs •10.8g Fat •26.5g Protein
Canned chicken 1/2 cup 189.6 0.9g 8.3g 25.9g
Mayonnaise-like dressing 5/8 tbsp 23.0 1.4g 2.0g 0.1g
Dijon mustard 1 1/2 tsp 7.5 0.6g 0.4g 0.3g
Tarragon 1 1/2 tsp, leaves 2.7 0.5g 0.1g 0.2g
Lemon juice 1/2 tbsp 1.7 0.5g 0.0g 0.0g
Almonds 2 oz 328.3 12.2g 28.3g 12.0g
Low Carb Asiago Baked Eggs - 1 serving 397 Cal •1.2g Carbs •36.6g Fat •16.3g Protein
Butter 2 tbsp 203.6 0.0g 23.0g 0.2g
Egg 2 large 143 0.7g 9.5g 12.6g
Asiago Italian 1/2 oz 50.0 0.5g 4.0g 3.5g
Bacon 2 strip 100.1 0.3g 9.5g 3.0g

Peppered steaks with blue cheese - 1 serving 352 Cal •3.0g Carbs •26.3g Fat •25.4g Protein
Beef tenderloin 1/4 lb 280.1 0g 20.6g 22.2g
Pepper 1/4 tsp 1.3 0.3g 0.0g 0.1g
Olive oil 3/4 tsp 29.8 0g 3.4g 0g
Beef broth or bouillon canned soup 1 tbsp 1.1 0.0g 0.0g 0.2g
Mushrooms 3/4 cup diced 14.2 2.5g 0.2g 1.4g
Blue cheese 1/4 oz 25.0 0.2g 2.0g 1.5g
Spinach 0 tbsp 0.4 0.1g 0.0g 0.1g
Balsamic Sautéed Spinach - 2 serving 323 Cal •15.4g Carbs •27.5g Fat •3.8g Protein
Spinach 4 cup 27.6 4.4g 0.5g 3.4g
Balsamic vinegar 4 tbsp 56.3 10.9g 0g 0.3g

Scrambled Eggs with Onion Flakes - 2 serving 362 Cal •2.3g Carbs •24.0g Fat •31.7g Protein
Egg 4 jumbo 360.4 1.8g 24.0g 31.7g
Onions 1/2 tsp 2.0 0.5g 0.0g 0.1g
Bacon 2 strip 100.1 0.3g 9.5g 3.0g

Arugula 2 1/2 cup 12.5 1.8g 0.3g 1.3g
Pepper 3/8 tsp 2.0 0.5g 0.0g 0.1g

Deli Beef and Sharp Cheddar Roll-Ups - 2 serving 140 Cal •2.2g Carbs •10.8g Fat •9.1g Protein
Roast beef, deli style, prepackaged, sliced 2 slice oval 6.9 0.0g 0.2g 1.1g
Mustard 6 tsp or 1 packet 18 1.7g 1.0g 1.1g
Almonds 2 oz 328.3 12.2g 28.3g 12.0g
Ham, Egg, and Cheese Cupcake - 1 serving 260 Cal •5.8g Carbs •18.1g Fat •19.5g Protein
Sliced ham 1 slice oval 27.5 0.3g 0.9g 4.6g
Bacon 4 strip 200.2 0.6g 19.1g 6.1g

Butter 3/4 tbsp 76.4 0.0g 8.6g 0.1g
Chicken broth 1/2 cup 7.2 0.5g 0.3g 0.8g
Blue cheese and Veggie Salad - 2 serving 421 Cal •13.4g Carbs •37.1g Fat •9.4g Protein
Tomatoes 1/2 cup, chopped or sliced 16.2 3.5g 0.2g 0.8g
Blue cheese 2 cubic inch 120.0 0.8g 9.8g 7.3g
Balsamic vinegar 2 tbsp 28.2 5.4g 0g 0.2g
Spinach 1 cup 6.9 1.1g 0.1g 0.9g
Onions 2 slice, medium 11.2 2.6g 0.0g 0.3g

Deli Roast Beef , Red Bell Pepper and
Provolone Lettuce Wrap - 2 serving
Provolone cheese 4 oz 398.0 2.4g 30.2g 29.0g
Red bell pepper 1/2 medium 18.4 3.6g 0.2g 0.6g
Dijon mustard 2 tbsp 30 2.3g 1.8g 1.2g
Lettuce 2 leaf outer 9.5 1.8g 0.2g 0.7g

Egg 2 large 143 0.7g 9.5g 12.6g
Pecans 1 oz 195.9 3.9g 20.4g 2.6g

Keto Cheesy Burger Stuffed Portobellos -
1 servings
Mushrooms 1 mushroom, whole 18.5 3.3g 0.3g 1.8g
Ground beef 5 oz 470.6 0g 42.5g 20.3g
Spinach 1/2 cup 3.4 0.5g 0.1g 0.4g
Pepper 1/2 dash 0.1 0.0g 0.0g 0.0g

Quick Buffalo Chicken Salad - 1 serving 228 Cal •8.8g Carbs •8.8g Fat •28.4g Protein
Pepper or hot sauce 2 tbsp 3.2 0.5g 0.1g 0.1g
Tomatoes 1 medium 28.3 6.3g 0.2g 1.5g
Scrambled Eggs with Feta - 1 serving 333 Cal •2.6g Carbs •24.5g Fat •24.2g Protein
Egg 3 large 214.5 1.1g 14.3g 18.8g
Feta cheese 1/4 cup, crumbled 99 1.5g 8.0g 5.3g
Bacon 2 strip 100.1 0.3g 9.5g 3.0g

Butter 3/4 tbsp 76.4 0.0g 8.6g 0.1g
Asparagus with Sliced Almonds and Parmesan

Cheese - 2 serving
Butter 1 tbsp 101.8 0.0g 11.5g 0.1g
Asparagus 1/2 lb 45.3 8.8g 0.3g 5.0g
Almonds 3/16 cup, ground 90.8 3.4g 7.8g 3.3g
Parmesan cheese 2 2/3 tbsp 55.3 0.5g 3.6g 5.0g

Black Olives with Cheddar - 2 serving 385 Cal •9.2g Carbs •33.5g Fat •14.8g Protein
Olives 1 cup 154.6 8.4g 14.4g 1.1g

Eggs, Cheese, and Mushroom Omelet - 1 omelet 357 Cal •2.7g Carbs •26.1g Fat •27.3g Protein
Butter 1 tbsp 101.8 0.0g 11.5g 0.1g
Mushrooms 1/2 cup, pieces or slices 7.7 1.1g 0.1g 1.1g
Egg 1 large 71.5 0.4g 4.8g 6.3g
Egg white 3 egg white 62.4 0.9g 0.2g 13.1g
Cheddar cheese 1 slice 113.7 0.4g 9.5g 6.7g
Pecans 1 oz 195.9 3.9g 20.4g 2.6g

Butter 1 1/2 tbsp 152.7 0.0g 17.3g 0.2g
Roasted asparagus - 6 spears 69 Cal •4.7g Carbs •5.2g Fat •2.6g Protein
Asparagus 6 spear, large 24 4.7g 0.1g 2.6g


Egg 2 large 143 0.7g 9.5g 12.6g
Bacon 4 strip 200.2 0.6g 19.1g 6.1g

Arugula 2 1/2 cup 12.5 1.8g 0.3g 1.3g
Pepper 3/8 tsp 2.0 0.5g 0.0g 0.1g

Almonds 2 oz 328.3 12.2g 28.3g 12.0g
Lettuce Wrap Breakfast Tacos - 1 serving 600 Cal •4.3g Carbs •50.7g Fat •30.6g Protein
Bacon 2 oz 236.4 0.7g 22.5g 7.2g
Heavy whipping cream 1 tbsp 51.8 0.4g 5.6g 0.3g
Pepper 1/2 dash 0.1 0.0g 0.0g 0.0g
Cheddar cheese 1 tbsp, shredded 28.4 0.1g 2.4g 1.7g

Salt and Pepper Chicken Wings - 1 serving 552 Cal •3.2g Carbs •40.4g Fat •44.0g Protein
Chicken wing 5 wing, bone removed 468.0 0g 32.2g 42.9g
Canola oil 1/2 tbsp 61.9 0g 7.0g 0g
Pepper 1/2 dash 0.1 0.0g 0.0g 0.0g
Chili powder 1/2 tbsp 10.6 1.9g 0.5g 0.5g
Cumin 1/2 tbsp, whole 11.3 1.3g 0.7g 0.5g
Cucumber Slices - 1 serving 16 Cal •3.8g Carbs •0.1g Fat •0.7g Protein
Cucumber 1 cup slices 15.6 3.8g 0.1g 0.7g


Cheese Baked Eggs - 1 serving 464 Cal •2.0g Carbs •41.7g Fat •20.1g Protein
Butter 1 tbsp 101.8 0.0g 11.5g 0.1g
Egg 2 large 143 0.7g 9.5g 12.6g

Arugula 2 1/2 cup 12.5 1.8g 0.3g 1.3g
Pepper 3/8 tsp 2.0 0.5g 0.0g 0.1g

Almonds 2 oz 328.3 12.2g 28.3g 12.0g
Spinach and Cheese Omelet - 1 serving 366 Cal •2.6g Carbs •27.9g Fat •25.6g Protein
Pam cooking spray 1 spray 2.4 0.1g 0.2g 0.0g
Egg 2 medium 125.8 0.6g 8.4g 11.1g
Pecans 1 oz 195.9 3.9g 20.4g 2.6g

Butter 3/4 tbsp 76.4 0.0g 8.6g 0.1g
Easy Fried Spinach - 2 serving 356 Cal •9.5g Carbs •34.8g Fat •6.1g Protein
Vegetable oil 1 1/3 tbsp 165.0 0g 18.7g 0g
Butter 1 1/3 tbsp 135.6 0.0g 15.3g 0.2g
Spinach 2/3 package 43.5 6.9g 0.7g 5.4g
Garlic 2 2/3 cloves, minced 11.9 2.6g 0.0g 0.5g

Cream Cheese Omelet - 1 omelette 295 Cal •1.3g Carbs •26.8g Fat •11.9g Protein
Olive oil 1 tbsp 119.3 0g 13.5g 0g
Egg 2 medium 125.8 0.6g 8.4g 11.1g
Cream cheese 1 tbsp 49.6 0.6g 5.0g 0.9g
Bacon 4 strip 200.2 0.6g 19.1g 6.1g

Avocados 1 fruit 227.1 11.8g 21.0g 2.7g
Cucumber Slices - 1 serving 16 Cal •3.8g Carbs •0.1g Fat •0.7g Protein
Cucumber 1 cup slices 15.6 3.8g 0.1g 0.7g


Scrambled Eggs with Bacon and Mushrooms -
1 serving
Bacon 2 strip 100.1 0.3g 9.5g 3.0g
Mushrooms 1/4 cup diced 4.7 0.8g 0.1g 0.5g
Pecans 1 oz 195.9 3.9g 20.4g 2.6g

1 servings
Spinach 1/2 cup 3.4 0.5g 0.1g 0.4g
Pepper 1/2 dash 0.1 0.0g 0.0g 0.0g

Lime juice 4 tsp 5 1.7g 0.0g 0.1g

Tomato Fritata - 2 serving 297 Cal •10.5g Carbs •21.5g Fat •16.2g Protein
Tomatoes 2 medium whole 44.3 9.6g 0.5g 2.2g
Bacon 1 strip 50.0 0.2g 4.8g 1.5g
Egg 2 large 143 0.7g 9.5g 12.6g
Pepper 1/2 dash 0.1 0.0g 0.0g 0.0g
Bacon 4 strip 200.2 0.6g 19.1g 6.1g

Arugula 2 1/2 cup 12.5 1.8g 0.3g 1.3g
Pepper 3/8 tsp 2.0 0.5g 0.0g 0.1g


Bacon, Egg, and Cheese in a Mug - 2 serving 568 Cal •2.1g Carbs •47.3g Fat •32.9g Protein
Canadian bacon 2 slice 88.8 0.6g 4.1g 11.6g
Butter 2 tbsp 203.6 0.0g 23.0g 0.2g
Chives 2 tbsp chopped 1.8 0.3g 0.0g 0.2g

Butter 3/4 tbsp 76.4 0.0g 8.6g 0.1g
Butter 1 1/3 tbsp 135.6 0.0g 15.3g 0.2g

Garlic Eggs - 4 Eggs 394 Cal •2.9g Carbs •29.0g Fat •28.5g Protein
Butter 2 tsp 67.8 0.0g 7.7g 0.1g
Bacon 2 strip 100.1 0.3g 9.5g 3.0g

Avocados 1 fruit 227.1 11.8g 21.0g 2.7g
Sliced bell pepper - 1 pepper 37 Cal •7.2g Carbs •0.4g Fat •1.2g Protein
Red bell pepper 1 medium 36.9 7.2g 0.4g 1.2g


Scrambled Eggs with Feta - 1 serving 333 Cal •2.6g Carbs •24.5g Fat •24.2g Protein
Egg 3 large 214.5 1.1g 14.3g 18.8g
Feta cheese 1/4 cup, crumbled 99 1.5g 8.0g 5.3g
Bacon 4 strip 200.2 0.6g 19.1g 6.1g

Butter 3/4 tbsp 76.4 0.0g 8.6g 0.1g
Butter 1 1/3 tbsp 135.6 0.0g 15.3g 0.2g


Scrambled Eggs with Spinach and Cream
Cheese - 2 serving
Olive oil 1 tsp 39.8 0g 4.5g 0g
Spinach 2 cup 13.8 2.2g 0.2g 1.7g
Egg 4 large 286 1.4g 19.0g 25.1g
Bacon 2 strip 100.1 0.3g 9.5g 3.0g

1 servings
Spinach 1/2 cup 3.4 0.5g 0.1g 0.4g
Pepper 1/2 dash 0.1 0.0g 0.0g 0.0g

Chicken and Dill Protein Scramble - 1 serving 259 Cal •1.6g Carbs •10.3g Fat •37.7g Protein
Chicken breast 1 half breast 141.6 0g 3.1g 26.5g
Pepper 1/2 dash 0.1 0.0g 0.0g 0.0g
Egg white 3 large 51.5 0.7g 0.2g 10.8g
Dill weed 1/2 tbsp 3.9 0.9g 0.1g 0.3g
Bacon 4 strip 200.2 0.6g 19.1g 6.1g

Pepper 1/2 dash 0.1 0.0g 0.0g 0.0g
Vegetable oil 2/3 tbsp 82.5 0g 9.3g 0g
Butter 2/3 tbsp 67.8 0.0g 7.7g 0.1g

Almonds 2 oz 328.3 12.2g 28.3g 12.0g
Fried Irish Cabbage with Bacon - 2 serving 532 Cal •15.3g Carbs •45.3g Fat •17.4g Protein
Bacon 1/3 package 472.9 1.5g 45.0g 14.3g
Cabbage 1/3 head, small 59.5 13.8g 0.2g 3.0g
Pepper 1/3 dash 0.1 0.0g 0.0g 0.0g

Butter 1 1/2 tbsp 152.7 0.0g 17.3g 0.2g
Zucchini Spears with Parmesan - 1 serving 59 Cal •6.9g Carbs •2.2g Fat •4.7g Protein
Zucchini 2/3 large 36.6 6.7g 0.7g 2.6g
Parmesan cheese 1 tbsp 22.6 0.2g 1.5g 2.1g


Denver omelet - 1 omelet 362 Cal •7.3g Carbs •24.2g Fat •27.4g Protein
Onions 2 tbsp chopped 8 1.9g 0.0g 0.2g
Red bell pepper 1/4 cup, chopped 11.5 2.2g 0.1g 0.4g
Sliced ham 2 slice 91.3 2.1g 4.8g 9.3g
Butter 1 tsp 33.9 0.0g 3.8g 0.0g
Pecans 1 oz 195.9 3.9g 20.4g 2.6g

Peppered Steaks - 1 serving 318 Cal •1.2g Carbs •24.1g Fat •23.3g Protein
Pepper 1/4 tsp 1.3 0.3g 0.0g 0.1g
Mushrooms 1/4 cup, whole 5.3 0.8g 0.1g 0.7g
Spinach Sautee With Brown Butter & Garlic -

2 serving
Butter 2 tbsp 203.6 0.0g 23.0g 0.2g
Spinach 1 1/2 cup 67.9 9.9g 1.3g 8.5g
Lemon juice 1 tsp 1.1 0.4g 0.0g 0.0g

Mayonnaise-like dressing 15/16 tsp 11.5 0.7g 1.0g 0.0g
Dijon mustard 3/4 tsp 3.8 0.3g 0.2g 0.2g
Tarragon 3/4 tsp, leaves 1.3 0.2g 0.0g 0.1g
Lemon juice 3/4 tsp 0.8 0.3g 0.0g 0.0g
Black Olives with Cheddar - 2 serving 385 Cal •9.2g Carbs •33.5g Fat •14.8g Protein
Olives 1 cup 154.6 8.4g 14.4g 1.1g

Canadian Bacon and Avocado Omelet - 1 serving 390 Cal •8.9g Carbs •30.7g Fat •20.5g Protein
Canadian bacon 1 slice 44.4 0.3g 2.0g 5.8g
Egg 1 large 71.5 0.4g 4.8g 6.3g
Cheddar cheese 1/4 cup, shredded 115.1 0.4g 9.6g 6.8g
Bacon 2 strip 100.1 0.3g 9.5g 3.0g

Arugula 2 1/2 cup 12.5 1.8g 0.3g 1.3g
Pepper 3/8 tsp 2.0 0.5g 0.0g 0.1g


Egg 2 large 143 0.7g 9.5g 12.6g
Pecans 1 oz 195.9 3.9g 20.4g 2.6g

Bacon Wrapped Hot Dogs - 2 serving 554 Cal •8.8g Carbs •48.3g Fat •22.1g Protein
Hot Dogs 2 frank 300.0 8.0g 26.0g 10.0g
Cheddar cheese 1 1/3 oz 153.5 0.5g 12.8g 9.1g
Bacon 2 strip 100.1 0.3g 9.5g 3.0g
Cauli ower Mash - 1 serving 123 Cal •7.5g Carbs •9.6g Fat •3.7g Protein
Cauli ower 1 cup 28.5 5.1g 0.6g 2.3g
Garlic 1 clove 4.5 1.0g 0.0g 0.2g
Pepper 1/8 tsp 0.7 0.2g 0.0g 0.0g

Fluffy omelet with cheese and spinach - 1 omelet 533 Cal •2.0g Carbs •46.2g Fat •26.8g Protein
Butter 2 tbsp 203.6 0.0g 23.0g 0.2g
Cheddar cheese 3/4 oz 86.3 0.3g 7.2g 5.1g
Chives 1 tbsp chopped 0.9 0.1g 0.0g 0.1g
Spinach 1/4 cup 1.7 0.3g 0.0g 0.2g

Pepper 1/2 dash 0.1 0.0g 0.0g 0.0g
Roasted asparagus - 6 spears 69 Cal •4.7g Carbs •5.2g Fat •2.6g Protein
Asparagus 6 spear, large 24 4.7g 0.1g 2.6g

Almonds 1 oz 164.1 6.1g 14.2g 6.0g
Cheese, Bacon, and Egg Breakfast Scramble -
1 serving
Bacon 3 strip 150.1 0.5g 14.3g 4.5g
Egg 3 jumbo 270.3 1.4g 18.0g 23.7g

BLT Lettuce Wraps - 2 serving 533 Cal •16.0g Carbs •45.5g Fat •15.7g Protein
Bacon 8 strip 400.3 1.2g 38.1g 12.1g
Tomatoes 2 medium whole 44.3 9.6g 0.5g 2.2g
Light mayonnaise 2 tbsp 71.4 2.8g 6.7g 0.1g
Easy Hard-Boiled Eggs - 1 serving 72 Cal •0.4g Carbs •4.8g Fat •6.3g Protein
Egg 1 large 71.5 0.4g 4.8g 6.3g

Egg 2 large 143 0.7g 9.5g 12.6g
Bacon 4 strip 200.2 0.6g 19.1g 6.1g

Butter 1 1/2 tbsp 152.7 0.0g 17.3g 0.2g
Asparagus with Butter - 1 serving 87 Cal •4.5g Carbs •7.3g Fat •2.6g Protein
Asparagus 1/4 lb 22.7 4.4g 0.1g 2.5g
Butter 5/8 tbsp 63.6 0.0g 7.2g 0.1g
Pepper 1/16 tsp 0.3 0.1g 0.0g 0.0g


Fried Irish Cabbage with Bacon - 1 serving 266 Cal •7.6g Carbs •22.6g Fat •8.7g Protein
Bacon 3/16 package 236.4 0.7g 22.5g 7.2g
Cabbage 3/16 head, small 29.8 6.9g 0.1g 1.5g
Pepper 3/16 dash 0.0 0.0g 0.0g 0.0g
Bacon 4 strip 200.2 0.6g 19.1g 6.1g

Peppered steaks with blue cheese - 2 serving 704 Cal •6.1g Carbs •52.6g Fat •50.8g Protein
Pepper 1/2 tsp 2.6 0.7g 0.0g 0.1g
Mushrooms 1 1/2 cup diced 28.4 5.0g 0.5g 2.7g
Blue cheese 1/2 oz 50.0 0.3g 4.1g 3.0g

Almonds 2 oz 328.3 12.2g 28.3g 12.0g
Lettuce Wrap Breakfast Tacos - 1 serving 600 Cal •4.3g Carbs •50.7g Fat •30.6g Protein
Bacon 2 oz 236.4 0.7g 22.5g 7.2g
Pepper 1/2 dash 0.1 0.0g 0.0g 0.0g

Low Carb Parmesan Crusted Brussels Sprouts -

2 serving
Brussels sprouts 1/4 lb 48.7 10.1g 0.3g 3.8g
Olive oil 1 tbsp 119.3 0g 13.5g 0g
Lemon juice 1/2 tsp 0.6 0.2g 0.0g 0.0g
Dill 1/2 tsp 0.0 0.0g 0.0g 0.0g
Parmesan cheese 1/8 cup, grated 56.4 0.5g 3.7g 5.2g


Recipes
Per 1 ounce (1 serving):

Almonds 164 Cal • 6.1g Carbs (3.5g Fiber) • 14.2g Fat • 6.0g Protein
Scaled to 1 ounce No directions
1 oz Almonds (28 g)
Prep 1 ounce for Snacks 1 on

Day 1, Prep 2 ounce for Snacks
1 on Day 3, Prep 2 ounce for
Snacks 1 on Day 5, Prep 2
ounce for Snacks 1 on Day 10,
Day 12, Prep 2 ounce for
ounce for Snacks 1 on Day 26,
Day 29
Per 1 serving :
Asparagus with Butter 87 Cal • 4.5g Carbs (2.4g Fiber) • 7.3g Fat • 2.6g Protein
Scaled to 1 serving Directions are for original recipe of 4 serving
1/4 lb Asparagus (113 g) 1 Trim asparagus and halve lengthwise. Melt butter.
5/8 tbsp Butter (8.9 g) 2 Preheat oven to 450 degrees F with a rack in middle.
1/16 tsp Salt (0.4 g) 3 Toss asparagus with butter and 1/4 teaspoon each of salt and
1/16 tsp Pepper (0.1 g) pepper in a 4-sided sheet pan. Roast until just tender, about 10-
12 minutes. Enjoy!
Prep 1 serving for Dinner on

Day 28
Asparagus with Sliced Almonds and Per 1 serving :

Parmesan Cheese 147 Cal • 6.3g Carbs (3.4g Fiber) • 11.6g Fat • 6.7g Protein
1 tbsp Butter (14 g) 1 Melt butter in a large skillet over medium-high heat. Add the
1/2 lb Asparagus (226 g) asparagus, and cook, stirring, about 3 minutes. Stir in almonds
3/16 cup, ground Almonds and parmesan, and cook until the cheese is slightly browned,
(16 g) about 3 to 5 minutes.
2 2/3 tbsp Parmesan cheese
(13 g)
Day 8
Per 1 serving :
BLT Lettuce Wraps 266 Cal • 8.0g Carbs (1.9g Fiber) • 22.8g Fat • 7.9g Protein
8 strip Bacon (96 g) 1 Cook and chop bacon.
2 medium whole Tomatoes 2 Shred 1/3 of your lettuce. Dice tomato and set aside in a bowl.
(246 g) 3 Combine diced tomato with mayonnaise and pepper.
2 tbsp Light mayonnaise (30 g)
4 Place whole lettuce leaves on a plate, top with shredded
6 leaf outer Lettuce (102 g)
lettuce. Add tomato and bacon and roll up.
2 dash Pepper (0.2 g)
Day 27
Per 2 strips (1 serving):

Bacon 100 Cal • 0.3g Carbs (0g Fiber) • 9.5g Fat • 3.0g Protein
Scaled to 2 strips Directions are for original recipe of 4 strips
2 strip Bacon (24 g) 1 Cook bacon in a skillet over medium to medium-high heat until
browned and crisp, turning to brown evenly.
2 Bacon can also be cooked in an oven at 350F for about 20
minutes, or microwave at about 50-60 seconds per strip.
Prep 4 strips for Breakfast on

Day 2, Prep 4 strips for
Breakfast on Day 3, Prep 2
strips for Breakfast on Day 4,
Day 29
Per 1 serving :
Bacon Wrapped Hot Dogs 277 Cal • 4.4g Carbs (0g Fiber) • 24.2g Fat • 11.1g Protein
2 frank Hot Dogs (90 g) 1 Preheat oven to broiler setting (or 425 degrees F).
1 1/3 oz Cheddar cheese (38 g) 2 Split the hot dog in half lengthwise but not all the way
2 strip Bacon (24 g) through.Open up at.
3 Cut each piece of cheese into 2 or 3 little sticks and insert into
slits.
4 Take a strip of bacon and wrap it around a hot dog from one end
Prep 2 serving for Dinner on to the other.
Day 3, Prep 2 serving for
5 Adjust the bacon so that it is evenly distributed along the length
Dinner on Day 25
of the hot dog.
6 Place them on a foil-lined baking sheet and broil on the top
oven rack until the bacon is crisp, 5-10 minutes.
7 Watch them closely after the rst couple of minutes so that the
hot dogs don't burn.
8 Recipe inspired by:
http: //genaw.com/lowcarb/baconwrapped_dogs.html
Per 1 serving :
Bacon, Egg, and Cheese in a Mug 284 Cal • 1.1g Carbs (0.1g Fiber) • 23.6g Fat • 16.4g Protein
2 slice Canadian bacon (48 g) 1 Heat canadian bacon in a non-stick pan until slightly browned
2 extra large Egg (112 g) and warmed through. Set aside.
2 tbsp Butter (28 g) 2 Mix egg and melted butter until combined.
2 tbsp chopped Chives (6 g) 3 Chop bacon and chives, then mix together with shredded cheese
4 tbsp, shredded Cheddar and salt.
cheese (28 g)
4 Combine bacon and cheese mixture with eggs. Microwave for 65
Prep 2 serving for Breakfast on 2 dash Salt (0.8 g)
seconds on high (power level 10).
Day 17
5 Lightly hit cup against plate to take the mug cake out. Add extra
chives and serve.
Per 1 serving :
Balsamic Sautéed Spinach 162 Cal • 7.7g Carbs (1.3g Fiber) • 13.7g Fat • 1.9g Protein
2 tbsp Olive oil (27 g) 1 Heat olive oil in a pan over medium-high heat.
4 cup Spinach (120 g) 2 Cook spinach in olive oil and add balsamic vinegar, salt, and
4 tbsp Balsamic vinegar (64 g) pepper.
2 dash Salt (0.8 g) 3 Let spinach heat through and cook until slightly wilted. Remove
2 dash Pepper (0.2 g) from heat and enjoy!

Day 4
Per 1 serving :
Black Olives with Cheddar 192 Cal • 4.6g Carbs (2.1g Fiber) • 16.8g Fat • 7.4g Protein
1 cup Olives (134 g) 1 Cut the cheddar cheese into small strips and place each into the
2 oz Cheddar cheese (57 g) hole of the black olives. Serve.
Prep 2 serving for Snacks 1 on

Snacks 1 on Day 23
Per 1 serving :
Blue cheese and Veggie Salad 211 Cal • 6.7g Carbs (1.1g Fiber) • 18.5g Fat • 4.7g Protein
1/2 cup, chopped or sliced 1 Gently mix the ingredients in a bowl.
Tomatoes (90 g) 2 Serve and enjoy!
2 cubic inch Blue cheese (34 g)
2 tbsp Olive oil (27 g)
2 tbsp Balsamic vinegar (32 g)
1 cup Spinach (30 g)
Prep 2 serving for Dinner on 2 slice, medium Onions (28 g)
Day 6
Per 1 serving :
Canadian Bacon and Avocado Omelet 390 Cal • 8.9g Carbs (4.6g Fiber) • 30.7g Fat • 20.5g Protein
1/4 fruit Avocados (50 g) 1 Slice avocado and set aside.
1/2 tbsp Olive oil (6.8 g) 2 Heat olive oil in a small pan over medium heat.
1/2 medium Red bell pepper 3 Chop pepper and Canadian bacon and sauté until peppers begin
(60 g) to get tender.
1 slice Canadian bacon (24 g) 4 Crack an egg into the pan and mix around.
1 large Egg (50 g)
5 Let cook without stirring or mixing for about 5 minutes until egg
Prep 1 serving for Breakfast on 1/4 cup, shredded Cheddar
has no translucency.
Day 24 cheese (28 g)
6 Add shredded cheddar and fold egg mixture in half over the
cheese.
7 Once cheese has melted slide the omelet onto a plate and enjoy!
Per 1 serving :
Cauli ower Mash 123 Cal • 7.5g Carbs (3.0g Fiber) • 9.6g Fat • 3.7g Protein
1 cup Cauli ower (124 g) 1 Bring a pot of water to a boil. Add cauli ower, cover, and steam
1/2 tbsp Olive oil (6.8 g) until tender, about 10 minutes.
1 clove Garlic (3 g) 2 Meanwhile, heat olive oil in a small skillet over medium heat;
1 tbsp Cream cheese (15 g) cook and stir garlic until softened, about 2 minutes. Remove
1/2 tsp Salt (3 g) from heat.
1/8 tsp Pepper (0.3 g) 3 Transfer half the cauli ower to a food processor; cover and
Prep 1 serving for Dinner on blend on high. Add remaining cauli ower orets, one at a time,
Day 25 until vegetables are creamy. Blend in garlic, cream cheese, salt,
and black pepper.
Per 1 serving :
Cheese Baked Eggs 464 Cal • 2.0g Carbs (0.0g Fiber) • 41.7g Fat • 20.1g Protein
1 tbsp Butter (14 g) 1 Melt butter and coat the inside of a small oven safe dish.
2 large Egg (100 g) 2 Combine the eggs, cream, salt and pepper in a bowl and whisk.
2 tbsp Heavy whipping cream 3 Top with cheese and bake at 375°F for 10 minutes or until set.
(30 g)
1 dash Salt (0.4 g)
Prep 1 serving for Breakfast on 1 oz Cheddar cheese (28 g)
Day 12
Per 1 serving :
Cheese slices 115 Cal • 0.4g Carbs (0g Fiber) • 9.6g Fat • 6.8g Protein
2 oz Cheddar cheese (57 g) 1 Cut cheese into slices. Most rm cheeses will have similar
nutrition, so feel free to substitute.

serving for Snacks 1 on Day 7,
serving for Snacks 1 on Day
20, Prep 2 serving for Snacks 1
on Day 25, Prep 2 serving for
Snacks 1 on Day 27
Per 1 serving :
Cheese, Bacon, and Egg Breakfast Scramble 587 Cal • 2.6g Carbs (0g Fiber) • 47.4g Fat • 35.4g Protein
3 strip Bacon (36 g) 1 Cut raw bacon into 1/2" pieces.
3 jumbo Egg (189 g) 2 In a pan, cook bacon until well done. Remove bacon and let
1 tbsp Heavy whipping cream drain over paper towels. Pour out most of the grease from pan
(15 g) 3 Whisk eggs and cream together. Pour into the pan.
1 oz Cheddar cheese (28 g) 4 Cook scrambled eggs over medium heat until slightly runny.
5 Turn off heat. mix in bacon and cheddar cheese. Serve and enjoy!
Prep 1 serving for Breakfast on
Day 27
Per 1 serving :
Chicken and Dill Protein Scramble 259 Cal • 1.6g Carbs (0.2g Fiber) • 10.3g Fat • 37.7g Protein
1 half breast Chicken breast 1 Chop chicken into one-inch cubes, season with salt and pepper.
(118 g) Heat oil in a pan over medium-high heat. Add chicken to the pan
1/2 dash Salt (0.2 g) and sauté over medium high heat until just cooked, 8-12
1/2 dash Pepper (0.1 g) minutes.
3 large Egg white (99 g) 2 Add egg whites and dill, and stir constantly to cook eggs
1/2 tbsp Dill weed (1.6 g) evenly. Serve and enjoy!
Prep 1 serving for Breakfast on 1/2 tbsp Canola oil (7 g)
Day 21
Per 1 omelet (1 serving):

Classic Omelet 299 Cal • 1.1g Carbs (0g Fiber) • 23.8g Fat • 19.4g Protein
Scaled to 1 omelet Directions are for original recipe of 1 omelet
2 large Egg (100 g) 1 Crack eggs into a bowl and whisk until pale yellow. Do not
1 tsp Vegetable oil (4.7 g) whisk too much or the eggs will fall apart in the pan. Put oil
1 oz Cheddar cheese (28 g) into a small to medium sized non-stick cooking pan. Turn on to
medium-heat and let pan warm for up to 45 seconds. Pour in
eggs. Wait about 10 seconds before pulling the edge of the
eggs toward the center. Repeat this process until the eggs form
Prep 1 omelet for Breakfast on a crepe-like consistency. (You may have to tilt the pan to allow
Day 2, Prep 1 omelet for the liquid egg to ll gaps and cook.) When the eggs are mostly
Breakfast on Day 7, Prep 1 cooked (after maybe a minute and a half) sprinkle your cheese.
omelet for Breakfast on Day You may now add salt and pepper if you wish. Almost any
10, Prep 1 omelet for Breakfast cheese works for a tasty omelet. You can even add vegetables or
on Day 25, Prep 1 omelet for meat. Flip one edge of the egg on to itself to form a half-moon
Breakfast on Day 28 shape. Allow the omelet to cook a little while longer on each
side. Serve immediately!
Per 1 serving :
Cool Summer Cucumber and Tomato Toss 92 Cal • 6.4g Carbs (1.6g Fiber) • 7.0g Fat • 1.2g Protein
1/4 large Cucumber (70 g) 1 Place cucumber and tomatoes in a bowl. Pour in olive oil and
1/2 large whole Tomatoes balsamic vinegar. Season with salt and pepper. Toss gently to
(91 g) coat. Refrigerate until ready to serve.
1/2 tbsp Balsamic vinegar (8 g)
1/2 tbsp Olive oil (6.8 g)
1/4 dash Salt (0.1 g)
Prep 1 serving for Dinner on 1/4 dash Pepper (0 g)
Day 2
Per 1 omelette (1 serving):

Cream Cheese Omelet 295 Cal • 1.3g Carbs (0.0g Fiber) • 26.8g Fat • 11.9g Protein
Scaled to 1 omelette Directions are for original recipe of 1 omelette
1 tbsp Olive oil (14 g) 1 Heat 1 tbsp oil in a non-stick skillet over medium heat.
2 medium Egg (88 g) 2 Whisk together eggs, salt, and pepper in a small bowl.
1 dash Salt (0.4 g) 3 Once pan is hot and nicely coated, pour eggs into pan and cover
1 dash Pepper (0.1 g) base. Allow to cook until eggs begin to look dry; redistributing
1 tbsp Cream cheese (14 g) egg mixture as needed.
4 Fold 1/3 of the egg toward the middle. Repeat with opposite
Prep 1 omelette for Breakfast side of egg, folding another 1/3 toward the middle.
on Day 14
5 Slide onto plate seam side down.
6 Top with a dollop of cream cheese and enjoy!
Per 1 serving :
Cucumber Slices 16 Cal • 3.8g Carbs (0.5g Fiber) • 0.1g Fat • 0.7g Protein
1 cup slices Cucumber (104 g) 1 Slice Cucumber

Dinner on Day 14
Per 1 serving :
Deli Beef and Sharp Cheddar Roll-Ups 70 Cal • 1.1g Carbs (0.6g Fiber) • 5.4g Fat • 4.5g Protein
2 slice oval Roast beef, deli 1 Spread out deli beef and place extra sharp cheddar cheese on
style, prepackaged, sliced (6 g) top.
1 oz Cheddar cheese (28 g) 2 Spread yellow mustard across cheese.
6 tsp or 1 packet Mustard 3 Roll up. Secure with a tooth pick, if desired.
(30 g)

Snacks 1 on Day 29
Deli Roast Beef , Red Bell Pepper and Per 1 serving :

Provolone Lettuce Wrap 231 Cal • 5.1g Carbs (1.7g Fiber) • 16.3g Fat • 16.3g Protein
2 slice oval Roast beef, deli 1 Slice red bell pepper into 1” wide “sticks."
style, prepackaged, sliced (6 g) 2 Lay out 1 large outter lettuce leaf. Fold beef in half and lay on
4 oz Provolone cheese (113 g) lettuce leaf. Place provolone slice on top of beef.
1/2 medium Red bell pepper 3 Spread mustard all over surface of cheese.
(60 g) 4 Place 2 red bell pepper “sticks” in center. Fold up lettuce leaf to
2 tbsp Dijon mustard (30 g) contain all the contents.
Prep 2 serving for Snacks 1 on 2 leaf outer Lettuce (56 g)
Snacks 1 on Day 30
Denver omelet 362 Cal • 7.3g Carbs (1.9g Fiber) • 24.2g Fat • 27.4g Protein
2 extra large Egg (112 g) 1 Chop up your onions and bell pepper.
2 tbsp chopped Onions (20 g) 2 Melt butter in a skillet. Saute onion, bell pepper, ham in the
1/4 cup, chopped Red bell butter until the onion starts to become translucent.
pepper (37 g) 3 Stir the eggs and cheese into the pan, then cook until lightly
2 slice Sliced ham (56 g) brown on the bottom. Then ip over and lightly brown the
2 tbsp, shredded Cheddar opposite side. Add a dash of salt and pepper if desired. Then
Prep 1 omelet for Breakfast on cheese (14 g) eat!
Day 23 1 tsp Butter (4.7 g)
Per 1 serving :
Easy Fried Spinach 178 Cal • 4.8g Carbs (2.2g Fiber) • 17.4g Fat • 3.1g Protein
2/3 tbsp Vegetable oil (9.3 g) 1 Melt the butter with the canola oil in a large skillet over medium
2/3 tbsp Butter (9.5 g) heat until it stops bubbling. This allows the water from the
1/3 package Spinach (95 g) butter to evaporate. Add the garlic; cook and stir for about 2
1 1/3 cloves, minced Garlic minutes, until it is just beginning to brown. Put in the spinach
(4 g) leaves and cook for about 5 minutes while stirring, until the
leaves are dark and are about 1/4 of their original size.
Dinner on Day 17, Prep 2
serving for Dinner on Day 19,
Day 21
Per 1 serving :
Easy Hard-Boiled Eggs 72 Cal • 0.4g Carbs (0g Fiber) • 4.8g Fat • 6.3g Protein
1 large Egg (50 g) 1 Place eggs in a pot; pour enough water over the eggs to cover.
Cover and turn stove to high; bring to a boil; turn off heat and
place pot on a cool burner. Let the pot sit with the cover on for
15 minutes. Meanwhile, ll a large bowl halfway with cold
water; transfer the eggs from the pot to the cold water. Replace
the water with cold water as needed to keep cold until the eggs
Prep 1 serving for Dinner on are completely cooled. Chill in refrigerator at least 2 hours
Day 27 before peeling.

Eggs, Cheese, and Mushroom Omelet 357 Cal • 2.7g Carbs (0.3g Fiber) • 26.1g Fat • 27.3g Protein
1 tbsp Butter (14 g) 1 Melt butter in a skillet over medium heat.
1/2 cup, pieces or slices 2 Cook chopped mushroom until soft. Remove from heat and set
Mushrooms (35 g) aside.
1 large Egg (50 g) 3 Mix whole egg and egg whites in a bowl; pour into skillet. Cook
3 egg white Egg white (120 g) until egg starts to look dry. Add mushrooms and cheese.
1 slice Cheddar cheese (28 g)
4 Fold sides of egg toward the middle and wait for cheese to melt.
Prep 1 omelet for Breakfast on Serve immediately.
Day 9
Fluffy omelet with cheese and spinach 533 Cal • 2.0g Carbs (0.3g Fiber) • 46.2g Fat • 26.8g Protein
3 extra large Egg (168 g) 1 (0.75 ounces cheddar cheese = 3 tablespoons, shredded. Use
2 tbsp Butter (28 g) your preferred cheese)
3/4 oz Cheddar cheese (21 g) 2 Optional: Separate egg yolks. Stir egg yolks together in a bowl.
1 tbsp chopped Chives (3 g) In a separate bowl, beat the eggs whites with a whisk or beater
1 dash Salt (0.4 g) until soft peaks form. Fold the whites into the yolks. For a less
1 dash Pepper (0.1 g) uffy result, just beat the eggs.
Prep 1 omelet for Breakfast on 1/4 cup Spinach (7.5 g) 3 Preheat broiler to high temperature.
Day 26 4 Heat a 10 inch (25cm) nonstick frying pan over medium heat and
add butter. Once the butter sizzles, pour in egg mixture evenly
over the pan. Reduce heat to low and cook until set and golden
brown (about 5 mins).
5 Remove the pan from heat and sprinkle the top of the omelet
with cheese, chives, salt, and pepper. Place omelet in frying pan
under the broiler and cook until cheese melts, or 1-2 mins.
6 Remove frying pan from broiler, place spinach on top of cheese.
Gently fold the omelet in half and serve.
Per 1 serving :
Fried Irish Cabbage with Bacon 266 Cal • 7.6g Carbs (3.0g Fiber) • 22.6g Fat • 8.7g Protein
3/16 package Bacon (57 g) 1 Cook bacon in a deep skillet over medium heat until crisp, 5 to 7
3/16 head, small Cabbage minutes. Remove bacon from skillet and drain on a paper towel-
(119 g) lined plate. Reserve 1/4 cup drippings in skillet.
3/16 dash Pepper (0 g) 2 Cook and stir cabbage in hot bacon drippings over medium heat
until cabbage wilts, 5 to 7 minutes.
3 Crumble bacon over cabbage. Stir and simmer until bacon is
Prep 2 serving for Breakfast on warmed, 2 to 3 minutes. Season with black pepper.
Breakfast on Day 29
Per 2 Eggs (1 serving):

Garlic Eggs 197 Cal • 1.4g Carbs (0.1g Fiber) • 14.5g Fat • 14.2g Protein
Scaled to 4 Eggs Directions are for original recipe of 2 Eggs
2 tsp Butter (9.5 g) 1 Heat a small skillet on med-low heat for about one minute.
4 extra large Egg (224 g) Once warm, add a small amount of butter to cover the bottom of
2 dash Pepper (0.2 g) the pan.
2 dash Salt (0.8 g) 2 Once butter starts to have small bubbles in it crack eggs gently,
1/2 tsp Garlic powder (1.6 g) one at a time, into the skillet.
3 Sprinkle salt and pepper to taste, and a dash of garlic powder
Prep 4 Eggs for Breakfast on over each yolk.
Day 18 4 Let eggs fry for about 3 minutes on this side, or until the egg
whites have turned white and solid.
5 Separate egg whites from each other with a spatula, if necessary,
and ip each egg gently. Let fry for an additional 2 minutes, or
until the yolks are rm with a bit of give to the touch.
6 Remove from skillet and serve hot.
Per 1 serving :
Ham, Egg, and Cheese Cupcake 260 Cal • 5.8g Carbs (3.4g Fiber) • 18.1g Fat • 19.5g Protein
1 slice oval Sliced ham (27 g) 1 Preheat oven to 400 degree F.
1 extra large Egg (56 g) 2 Place the deli ham circle into a muf n tin, ll the bottom with
1/4 fruit Avocados (50 g) avocado slices and top with an egg.
1 dash Salt (0.4 g) 3 Season with salt and pepper then put into the oven for 15
1 dash Pepper (0.1 g) minutes.
1 oz Mozzarella cheese (28 g) 4 Sprinkle the tops of each muf n with a little cheese and then
Prep 1 serving for Breakfast on put back in the oven for the last 5-minutes.
Day 6
Per 1 serving :
Keto Avocado Pepperoni Salad 344 Cal • 6.7g Carbs (4.7g Fiber) • 28.9g Fat • 15.6g Protein
1/2 fruit Avocados (68 g) 1 Cube avocado. Mix all ingredients and serve.
16 slice round Pepperoni (32 g)
1 oz Mozzarella cheese (28 g)
1 dash Salt (0.4 g)

Dinner on Day 30
Per 1 servings (1 serving):

Keto Cheesy Burger Stuffed Portobellos 744 Cal • 5.3g Carbs (1.4g Fiber) • 63.4g Fat • 37.6g Protein
Scaled to 1 servings Directions are for original recipe of 2 servings
1 mushroom, whole 1 Preheat the oven to 375F degrees.
Mushrooms (84 g) 2 Remove the stems from the portobellos. Chop stems nely and
5 oz Ground beef (142 g) add to the ground beef. With a spoon, scrape out the gills on
2 oz Cheddar cheese (57 g) the underside of the mushrooms and discard.
1/2 cup Spinach (15 g) 3 Finely chop spinach and grate cheese. Set aside.
1 tbsp Parmesan cheese (5 g)
4 Season the mushrooms with a sprinkling of salt and pepper. Mix
Prep 1 servings for Dinner on 1/2 dash Salt (0.2 g)
the cheddar cheese and spinach into the ground beef. Season
Day 7, Prep 1 servings for 1/2 dash Pepper (0.1 g)
with a dash of salt and pepper. Form two patties and press them
Dinner on Day 15, Prep 1 onto the portobello mushrooms.
servings for Dinner on Day 20
5 Place the stuffed mushrooms on a small sheetpan or baking
dish and cook for 20 minutes or until cooked through. Add the
Parmesan cheese to the top of each and pop back into the oven
to melt the cheese or under the broiler to brown. Serve hot and
enjoy!
Per 1 serving :
Keto Garlic Chicken Soup 305 Cal • 2.6g Carbs (0.1g Fiber) • 25.7g Fat • 16.2g Protein
3/4 tbsp Butter (11 g) 1 Melt 1/3 of butter in a saucepan over medium heat. Cook chicken
1/4 breast Chicken breast (59 g) breast in butter 8-10 minutes or until cooked through without
1 oz Cream cheese (28 g) any pink in the middle. Remove from pan and shred chicken. Set
1/2 cup Chicken broth (120 g) aside.
1/16 cup, uid Heavy whipping 2 Melt remaining butter in saucepan over medium heat. Add
cream (15 g) shredded chicken to pan and coat with melted butter. As
Prep 2 serving for Dinner on 1/4 dash Salt (0.1 g) chicken begins to warm, add cubes of cream cheese and
Day 2, Prep 1 serving for 1/8 tsp Garlic powder (0.4 g) seasoning. Mix to blend ingredients.
Dinner on Day 6, Prep 1 1/8 tsp Onion powder (0.3 g) 3 Once the cream cheese has melted and is evenly distributed, add
serving for Dinner on Day 8, chicken broth and heavy cream. Bring to a boil, then reduce heat
Prep 2 serving for Dinner on to low and simmer for 3-4 minutes. Add salt to taste and serve.
serving for Dinner on Day 28
Per 1 serving :
Lettuce Wrap Breakfast Tacos 600 Cal • 4.3g Carbs (1.2g Fiber) • 50.7g Fat • 30.6g Protein
2 oz Bacon (57 g) 1 Cook the bacon to desired crispiness over medium heat. Drain
2 extra large Egg (112 g) on paper towels, chop, and set aside.
1 tbsp Heavy whipping cream 2 Whisk eggs, cream, and seasonings.
(15 g) 3 Heat a non-stick skillet over medium heat and coat with non-
1/2 dash Salt (0.2 g) stick spray. Scramble eggs, mix in shredded cheese at the end.
1/2 dash Pepper (0.1 g) 4 Combine eggs, bacon, and cheese slices into large lettuce
Prep 1 serving for Breakfast on 1 tbsp, shredded Cheddar leaves. Enjoy!
Day 11, Prep 1 serving for cheese (7 g)
Breakfast on Day 30 1 slice Cheddar cheese (28 g)
2 leaf outer Lettuce (56 g)
Per 1 serving :
Lime Chicken Salad 242 Cal • 3.3g Carbs (0.7g Fiber) • 10.3g Fat • 32.5g Protein
1 can yields Canned chicken 1 Combine the chicken, lime juice, and salt (use only a squeeze of
(125 g) lime juice and salt to taste).
2 tsp Lime juice (10 g) 2 Arrange the bib leaves, and serve the chicken salad on top.
1 dash Salt (0.4 g) Enjoy!
4 leaf, large Lettuce (60 g)

serving for Snacks 1 on Day 8,
Snacks 1 on Day 25
Per 1 serving :
Low Carb Asiago Baked Eggs 397 Cal • 1.2g Carbs (0g Fiber) • 36.6g Fat • 16.3g Protein
2 tbsp Butter (28 g) 1 Preheat oven to 350°F/ 177°C. Using a small amount of the
2 large Egg (100 g) butter, butter two ramekins or 2 cup baking bowls. Split the
1/2 oz Asiago Italian (14 g) remaining butter between prepared bowls.
2 Place one ramekin in the microwave for about 30 seconds on
high to melt butter. Repeat with other.
3 Drop two whole eggs into each bowl. Top each with 1
Prep 1 serving for Breakfast on tablespoon of grated Asiago cheese. Bake in oven for 15
Day 4 minutes or until egg whites become white. Serve hot.
Low Carb Parmesan Crusted Brussels Per 1 serving :

Sprouts 113 Cal • 5.4g Carbs (2.2g Fiber) • 8.8g Fat • 4.5g Protein
1/4 lb Brussels sprouts (113 g) 1 Preheat the oven to 425 degrees Fahrenheit.
1 tbsp Olive oil (14 g) 2 Halve Brussels sprouts.
1/2 tsp Lemon juice (2.5 g) 3 In a large mixing bowl, combine olive oil, lemon juice, and dill
1/2 tsp Dill (0.1 g) with a whisk. Add brussels sprouts and toss to coat.
1/8 cup, grated Parmesan 4 Roll each sprout in the grated parmesan cheese before placing
cheese (12 g) on a baking sheet lined with parchment paper or silicone baking
Prep 2 serving for Dinner on 1/2 dash Salt (0.2 g) mat.
Day 30
5 Bake for 20 minutes. Top with salt and serve.

Onion and Tomato Omelet 300 Cal • 4.4g Carbs (0.9g Fiber) • 24.7g Fat • 14.7g Protein
2 extra large Egg (112 g) 1 Scramble eggs in a bowl. Set aside.
2 tbsp chopped Onions (20 g) 2 Heat oil in skillet, add tomatoes and onions. Cook until soft.
1 dash Salt (0.4 g) 3 Add eggs to skillet and begin to swirl until eggs are set. Season
1/4 cup, chopped or sliced with salt.
Tomatoes (45 g) 4 Fold one side of omelette over and remove from pan.
1 tbsp Vegetable oil (14 g)
Prep 1 omelet for Breakfast on
Day 1
Per 1 ounce (1 serving):
Pecans 196 Cal • 3.9g Carbs (2.7g Fiber) • 20.4g Fat • 2.6g Protein
Scaled to 1 ounce No directions
1 oz Pecans (28 g)
Prep 1 ounce for Breakfast on

ounce for Breakfast on Day 9,
ounce for Breakfast on Day 23,
Day 25
Per 1 serving :
Peppered Steaks 318 Cal • 1.2g Carbs (0.4g Fiber) • 24.1g Fat • 23.3g Protein
1/4 lb Beef tenderloin (113 g) 1 Trim fat from steaks. Rub both sides of steaks with pepper. In a
1/4 tsp Pepper (0.5 g) large skillet heat olive oil over medium-high heat.
3/4 tsp Olive oil (3.4 g) 2 Add steaks; reduce heat to medium. Cook to desired doneness,
1 tbsp Beef broth or bouillon turning once halfway through cooking time.
canned soup (15 g) 3 Allow 7 to 9 minutes for medium rare (145 degrees F) to
1/4 cup, whole Mushrooms medium (160 degrees F). Transfer steaks to serving platter; keep
Prep 1 serving for Dinner on (24 g) warm.
Day 23 0 tbsp Spinach (1.9 g) 4 Add beef broth to skillet. Cook and stir until bubbly to loosen
any browned bits in bottom of skillet. Add mushrooms; simmer,
uncovered for 4 minutes. Spoon sauce over steaks to serve. If
desired, garnish with fresh spinach leaves.
Per 1 serving :
Peppered steaks with blue cheese 352 Cal • 3.0g Carbs (1.0g Fiber) • 26.3g Fat • 25.4g Protein
1/4 lb Beef tenderloin (113 g) 1 Trim fat from steaks. Rub both sides of steaks with pepper. In a
1/4 tsp Pepper (0.5 g) large skillet heat olive oil over medium-high heat.
3/4 tsp Olive oil (3.4 g) 2 Add steaks; reduce heat to medium. Cook to desired doneness,
1 tbsp Beef broth or bouillon turning once halfway through cooking time.
canned soup (15 g) 3 Allow 7 to 9 minutes for medium rare (145 degrees F) to
3/4 cup diced Mushrooms medium (160 degrees ). Transfer steaks to serving platter; keep
Prep 1 serving for Dinner on (64 g) warm.
Day 4, Prep 2 serving for 1/4 oz Blue cheese (7.1 g) 4 Add beef broth to skillet. Cook and stir until bubbly to loosen
Dinner on Day 29 0 tbsp Spinach (1.9 g) any browned bits in bottom of skillet. Add mushrooms; simmer,
uncovered for 4 minutes. Spoon sauce over steaks to serve.
Sprinkle with shaved cheese. If desired, garnish with fresh
spinach leaves.
5 One serving is 3 ounces cooked meat, 1/4 oz cheese, and 1/4
cup mushroom mixture
Per 1 serving :
Quick Buffalo Chicken Salad 228 Cal • 8.8g Carbs (2.1g Fiber) • 8.8g Fat • 28.4g Protein
2 tbsp Pepper or hot sauce 1 Mix hot sauce with chicken. Put on top of spinach, and add
(29 g) tomatoes to top. Toss together and enjoy!
1/2 cup Canned chicken (102 g)
1 cup Spinach (30 g)
1 medium Tomatoes (123 g)

serving for Snacks 1 on Day 20
Per 6 spears (1 serving):

Roasted asparagus 69 Cal • 4.7g Carbs (2.5g Fiber) • 5.2g Fat • 2.6g Protein
Scaled to 6 spears Directions are for original recipe of 24 spears
6 spear, large Asparagus 1 Preheat oven to 425F.
(120 g) 2 Cut off the woody bottom part of the asparagus spears and
1/8 tsp Salt (0.8 g) discard.
3/8 tbsp Olive oil (5.1 g) 3 With a vegetable peeler, peel off the skin on the bottom 2-3
inches of the spears. This keeps the asparagus from being all
"stringy"
Prep 6 spears for Dinner on 4 Place asparagus on foil-lined baking sheet and drizzle with
Day 9, Prep 6 spears for Dinner olive oil.
on Day 26
5 Sprinkle with salt
6 With your hands, roll the asparagus around until they are evenly
coated with oil and salt.
7 Roast for 10-15 minutes, depending on the thickness of your
stalks and how tender you like them.
8 They should be tender when pierced with the tip of a knife.
9 The tips of the spears will get very brown but watch them to
prevent burning.
10 They are great plain, but sometimes I serve them with a light
vinaigrette if we need something acidic to balance out our meal.
Per 1 serving :
Salt and Pepper Chicken Wings 552 Cal • 3.2g Carbs (1.6g Fiber) • 40.4g Fat • 44.0g Protein
5 wing, bone removed Chicken 1 Combine spices and coat evenly over wings.
wing (245 g) 2 Heat oil in skillet over medium-high heat and add wings. Let sit
1/8 tsp Salt (0.8 g) for several minutes until gold-brown, then ip.
1/2 tbsp Canola oil (7 g) 3 Continue frying until other side is crispy.
1/2 dash Pepper (0.1 g)
1/2 tsp Salt (3 g)
Prep 1 serving for Dinner on 1/2 tbsp Chili powder (3.8 g)
Day 11, Prep 1 serving for 1/2 tbsp, whole Cumin (3 g)
Per 1 serving :
Scrambled Eggs with Bacon and Mushrooms 265 Cal
• 2.0g Carbs (0.3g Fiber) • 20.3g Fat • 17.5g Protein
2 extra large Egg (112 g) 1 Crack the eggs into a bowl and beat with a fork until thoroughly
2 strip Bacon (24 g) combined.
1/4 cup diced Mushrooms 2 Rinse the mushrooms and pat dry.
(22 g) 3 Heat a skillet over medium heat.
4 Cook the bacon over low heat, then remove from the pan and
drain on paper towels.
5 Add the mushroom to the pan and cook over medium-low heat
Day 15
until soft.
6 Add the eggs to the mushrooms in the pan, and cook over
medium-high heat until it begins to set. Alternatively, you can
cook the eggs separately.
7 While cooking, mix the eggs with a spatula to ensure even
cooking.
8 Serve the egg and mushroom mixture with the bacon.
Per 1 serving :
Scrambled Eggs with Feta 333 Cal • 2.6g Carbs (0g Fiber) • 24.5g Fat • 24.2g Protein
1/2 tsp Olive oil (2.2 g) 1 Heat oil in a skillet over meidum heat.
3 large Egg (150 g) 2 Beat the eggs and add to the skillet. Stir slowly over medium-
1/4 cup, crumbled Feta cheese low heat until they reach your desired doneness. Sprinkle in the
(38 g) feta cheese and stir to combine and soften the cheese. Enjoy!

Breakfast on Day 19
Per 1 serving :
Scrambled Eggs with Onion Flakes 181 Cal • 1.2g Carbs (0.0g Fiber) • 12.0g Fat • 15.8g Protein
4 jumbo Egg (252 g) 1 Beat eggs in a bowl and mix in salt and onion akes.
2 dash Salt (0.8 g) 2 Fry in preheated pan over medium heat until they've reached
1/2 tsp Onions (0.6 g) desired doneness. Enjoy!

Day 5
Per 1 Serving (1 serving):

Scrambled Eggs with Spinach & Parmesan 314 Cal • 8.8g Carbs (2.0g Fiber) • 21.7g Fat • 22.7g Protein
Scaled to 1 Serving Directions are for original recipe of 1 Serving
2 extra large Egg (112 g) 1 Whisk eggs in a small bowl, season with salt and pepper, and
1 dash Salt (0.4 g) set aside.
3 cup Spinach (90 g) 2 Heat oil in a nonstick skillet over medium heat. Add spinach and
1 tsp Olive oil (4.5 g) cook until wilted, about 1 minute.
4 tbsp Parmesan cheese (20 g) 3 Add eggs. Cook, stirring occasionally until just set, about 1
2 tsp Crushed red pepper akes minute. Stir in parmesan and top with red pepper akes.
Prep 1 Serving for Breakfast on (0.6 g)
Day 3
Scrambled Eggs with Spinach and Cream Per 1 serving :
Cheese 200 Cal • 3.0g Carbs (0.7g Fiber) • 14.2g Fat • 14.6g Protein
1 tsp Olive oil (4.5 g) 1 Wilt spinach down in a small skillet over low heat with ½
2 cup Spinach (60 g) teaspoon of olive oil, about 3-5 minutes. Season to taste.
4 large Egg (200 g) 2 Beat the eggs and add to the skillet with the spinach. Stir slowly
2 tbsp Cream cheese (30 g) over medium-low heat until they reach your desired doneness.
Add in the cream cheese and stir to combine and soften the
cheese. Enjoy!
Day 20
Per 1 serving :
Sliced Steak with Arugula 352 Cal • 3.2g Carbs (0.7g Fiber) • 26.3g Fat • 24.4g Protein
1 cloves, minced Garlic (3 g) 1 Mound arugula on a large platter.
2 1/2 cup Arugula (50 g) 2 Heat oil with garlic and rosemary in a 12-inch heavy skillet over
3/4 tbsp Red wine vinegar high heat, turning garlic once or twice, until garlic is golden,
(11 g) about 4 minutes. Discard garlic and rosemary.
3/8 tsp Pepper (0.8 g) 3 Meanwhile, cut steak crosswise into 1/8-inch-thick slices and
1/2 tbsp chopped Shallots (5 g) toss with 3/4 teaspoon salt and 1/2 teaspoon pepper. Add meat
Prep 2 serving for Dinner on 1/2 tsp Salt (3 g) to skillet all at once and saute over high heat, tossing with
Day 1, Prep 2 serving for 2 tbsp Olive oil (27 g) tongs to color evenly, about 1 minute for medium-rare. Arrange
Dinner on Day 5, Prep 2 3/4 tbsp Balsamic vinegar (12 g) steak over arugula using tongs, then add shallot to oil in skillet
serving for Dinner on Day 10, 1/2 tbsp Rosemary (0.9 g) along with vinegars and remaining 1/4 teaspoon each of salt
Prep 2 serving for Dinner on 8 oz Beef top sirloin (227 g) and pepper and boil 2 minutes. Pour dressing over steak and
Day 12, Prep 2 serving for serve immediately.
Per 1 pepper (1 serving):

Sliced bell pepper 37 Cal • 7.2g Carbs (2.5g Fiber) • 0.4g Fat • 1.2g Protein
Scaled to 1 pepper Directions are for original recipe of 1 pepper
1 medium Red bell pepper 1 Wash the bell pepper, slice it in half, then remove the seeds and
(119 g) stem. Slice into strips and enjoy! Optionally eat with a side of
hummus dip (there are other pepper + dip recipes on ETM you
can swap in).
Prep 1 pepper for Dinner on

Day 18
Per 1 serving :
Spinach Sautee With Brown Butter & Garlic 141 Cal
• 6.1g Carbs (3.5g Fiber) • 12.2g Fat • 4.6g Protein
2 tbsp Butter (28 g) 1 In a large saute pan over medium heat, melt the butter with the
2 cloves, minced Garlic (6 g) garlic until the butter is golden brown and smells nutty; make
1 1/2 cup Spinach (234 g) sure the garlic doesn’t burn.
1 tsp Lemon juice (5.1 g) 2 Raise the heat to high and add the spinach, in batches if need
be, ipping and stirring, until just barely wilted, about 1 minute
Take the pan off the heat; remove the garlic.
Prep 2 serving for Dinner on 3 Season the spinach with salt, pepper, and a squeeze of lemon.
Day 23 4 Toss and serve immediately.
Per 1 serving :
Spinach and Cheese Omelet 366 Cal • 2.6g Carbs (0.7g Fiber) • 27.9g Fat • 25.6g Protein
1 spray Pam cooking spray 1 Whisk the eggs, add the spinach, salt and pepper.
(0.3 g) 2 Heat a pan coated with oil spray over medium, add the mixture.
2 medium Egg (88 g) 3 Cook until the eggs are almost completely set. Carefully ip it
1 cup Spinach (30 g) and add the cheese on top, cover the pan so the cheese melts.
1 dash Salt (0.4 g) Move to a plate and serve. Enjoy!
Prep 1 serving for Breakfast on 2 oz Cheddar cheese (57 g)
Day 13
Per 1 serving :
Tarragon and Dijon Chicken Salad 112 Cal • 1.9g Carbs (0.2g Fiber) • 5.4g Fat • 13.3g Protein
1/4 cup Canned chicken (51 g) 1 Combine all ingredients in a bowl and mix well. Use as desired.
15/16 tsp Mayonnaise-like Enjoy!
dressing (4.6 g)
3/4 tsp Dijon mustard (3.8 g)
3/4 tsp, leaves Tarragon (0.4 g)
3/4 tsp Lemon juice (3.8 g)
on Day 27
Per 1 serving :
Tomato Fritata 149 Cal • 5.2g Carbs (1.5g Fiber) • 10.7g Fat • 8.1g Protein
2 medium whole Tomatoes 1 Preheat the oven to 425 degrees F.
(246 g) 2 Cook bacon in a skillet over medium heat until desired
1 strip Bacon (12 g) crispiness is reached. Drain on paper towels before chopping;
2 large Egg (100 g) set aside.
1/2 tbsp Olive oil (6.8 g) 3 Cut the tops of the tomatoes off. Using a paring knife, spoon, or
1/2 dash Salt (0.2 g) fork, clean out the inside of each tomato — think of it as
Prep 2 serving for Breakfast on 1/2 dash Pepper (0.1 g) creating a tomato ramekin.
Day 16
4 Evenly divide the diced bacon between the four tomatoes. Beat
four eggs separately and pour one by one into each tomato
ramekin, right on top of the diced bacon.
5 Divide the ghee/oil evenly between the four lled tomatoes.
Sprinkle salt and pepper over the tomatoes to taste.
6 Place the tomatoes in a Pyrex baking dish and bake for 40 or 50
minutes until the eggs are cooked through. Enjoy hot.
Per 1 serving :
Zucchini Spears with Parmesan 59 Cal • 6.9g Carbs (2.1g Fiber) • 2.2g Fat • 4.7g Protein
2/3 large Zucchini (215 g) 1 Bring a large pot of salted water to boil. Preheat broiler.
3/16 tsp Salt (1 g) 2 Cut zucchini lengthwise and cut into 1/4 inch wedges.
1 tbsp Parmesan cheese (5 g) 3 Cook zucchini in boiling water until crisp-tender, about 1
minute. Drain and place on a baking sheet.
4 Sprinkle with salt and parmesan cheese. Broil until cheese is
melted and browned. Enjoy!
Day 22
Grocery List
Cauli ower
Vegetables 1 cup (1" pieces) (124 g), Cooked, boiled, drained, with
salt
Onions
2/3 medium (2-1/2" dia) (73 g), Raw Lettuce
3 2/3 cup shredded (103 g), Red leaf, raw
Tomatoes
9 medium whole (2-3/5" dia) (1.11 kg), Red, ripe, raw, Brussels sprouts
year round average 1 1/3 cup (117 g), Raw
Garlic
18 1/3 clove (55 g), Raw Fruits and Fruit Juices
Arugula Lime juice
15 cup (300 g), Raw 1/4 cup (60 g), Raw
Shallots Lemon juice

3/4 shallot (medium) (32 g), Raw 2 1/3 tbsp (35 g), Raw
Spinach Avocados
38 1/4 cup (1.15 kg), Raw 4 fruit (804 g), Raw, All commercial varieties
Mushrooms Olives
5 2/3 mushroom, whole (476 g), Portabella, raw 2 cup (269 g), Ripe, canned (small-extra large)
Red bell pepper

7 1/3 medium (approx 2-3/4" long, 2-1/2 dia.) (873 g), Dairy Products
Sweet, raw
Egg
Lettuce 66 large (3.3 kg), Whole, fresh eggs
18 2/3 cup shredded (877 g), Romaine or cos, raw
Mozzarella cheese
Asparagus 8 oz (227 g), Part skim milk
36 1/4 spear, medium (5-1/4" to 7" long) (580 g), Raw
Cheddar cheese
Mushrooms 49 1/2 oz (1.4 kg),
2/3 cup, whole (64 g), White, raw
Butter
Cucumber 27 1/4 tbsp (387 g), Unsalted
1 cucumber (8-1/4") (301 g), With peel, raw
Heavy whipping cream
Chives 1 1/4 cup, uid (yields 2 cups whipped) (298 g), Fluid
3 tbsp chopped (9 g), Raw
Asiago Italian
Cabbage 1/2 oz (14 g), Wegmans
1/2 head, medium (about 5-3/4" dia) (454 g), Raw
Blue cheese
Zucchini 2 oz (57 g),
1 1/4 medium (245 g), Summer squash, includes skin, raw
Provolone cheese
Spinach 44 oz (1.25 kg),
1 1/2 cup (234 g), Frozen, chopped or leaf, unprepared
Feta cheese
2 2/3 oz (76 g),
Parmesan cheese
12 2/3 tbsp (63 g), Shredded Spices and Herbs
Egg white Salt
5 1/2 egg white (separated from yolk) (220 g), Raw, fresh 2 3/4 tbsp (50 g), Table
eggs
Red wine vinegar
Cream cheese 1/3 cup (80 g),
28 2/3 tbsp (430 g), Low fat
Pepper
1 1/2 tbsp (9.6 g), Spices, black
Poultry Products
Balsamic vinegar
Chicken breast 3/4 cup (191 g),
7 1/2 half breast ( llet) (885 g), Broilers or fryers, meat
only, raw Rosemary
3 tbsp (5.1 g), Fresh
Canned chicken
7 cup (1.44 kg), No broth Garlic powder
3/4 tbsp (7.3 g), Spices
Chicken wing
15 wing, bone removed (735 g), Broilers or fryers, meat Onion powder
and skin, raw 2/3 tbsp (4.6 g), Spices
Crushed red pepper akes

Beef Products 2/3 tbsp (0.64 g),
Beef top sirloin Dijon mustard

48 oz (1.36 kg), Separable lean and fat, trimmed to 1/8" 23 3/4 tbsp (356 g), Grey poupon
fat, select, raw
Tarragon
Beef tenderloin 1 3/4 tbsp, leaves (3.15 g), Spices, dried
16 oz (454 g), Separable lean and fat, trimmed to 1/8" fat,
all grades, raw Mustard
10 tbsp (150 g), Prepared, yellow
Ground beef
15 oz (425 g), 70% lean meat / 30% fat, raw Chili powder
1 1/2 tbsp (11 g), Spices
Pork Products Cumin

1 tbsp, ground (9 g), Spices, cumin seed
Bacon
39 2/3 oz (1.12 kg), Raw, cured pork Dill weed
1/2 tbsp (1.55 g), Spices, dried
Hot Dogs
4 frank (180 g), Kroger Dill
1/4 tbsp (0.1375 g), Fresh
Canadian bacon
3 slice (6 per 6-oz pkg.) (72 g), Pork, cured, grilled
Soups and Sauces
Sausage and Lunch Meat Chicken broth
6 1/2 cup (1.56 kg), Soup, canned, ready-to-serve
Pepperoni
8 oz (224 g), Pork, beef Beef broth or bouillon canned soup
1/4 cup (60 g), Ready-to-serve
Sliced ham
3 slice (84 g), Regular (approximately 11% fat) Pepper or hot sauce
18 1/2 tsp (87 g), Ready-to-serve
Nut and Seed Products Fats and Oils
Pecans Vegetable oil
2 1/4 cup, halves (223 g), Nuts 7 1/3 tbsp (103 g), Natreon canola, high stability, non
trans, high oleic (70%)
Almonds
3 cup, whole (429 g), Nuts, raw Olive oil
22 3/4 tbsp (307 g), Salad or cooking
Canola oil
2 tbsp (28 g),
Pam cooking spray

1 spray , about 1/3 second (0.3 g), Oil, original
Light mayonnaise
4 1/4 tbsp (64 g), Salad dressing, light
Uncategorized
Roast beef, deli style, prepackaged, sliced
32 slice oval (96 g),

Sophie 3rd Month Meal Plan

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Sophie 3rd month meal plan

Onions 2 tbsp chopped 8 1.9g 0.0g 0.2g

Tomatoes 1/4 cup, chopped or sliced 8.1 1.8g 0.1g 0.4g

Vegetable oil 1 tbsp 123.8 0g 14.0g 0g

Dinner 704 Calories, 6.4g Carbs, 52.6g Fat, 48.7g Protein

Arugula 2 1/2 cup 12.5 1.8g 0.3g 1.3g

Red wine vinegar 3/4 tbsp 2.1 0.0g 0g 0.0g

Pepper 3/8 tsp 2.0 0.5g 0.0g 0.1g

Shallots 1/2 tbsp chopped 3.6 0.8g 0.0g 0.1g

Salt 1/2 tsp 0 0g 0g 0g

Olive oil 2 tbsp 238.7 0g 27g 0g

Balsamic vinegar 3/4 tbsp 10.6 2.0g 0g 0.1g

Rosemary 1/2 tbsp 1.1 0.2g 0.0g 0.0g

Beef top sirloin 8 oz 428.7 0g 25.2g 46.9g

Snacks 1 508 Calories, 12.8g Carbs, 43.1g Fat, 21.5g Protein

Pepperoni 16 slice round 158.1 0g 13.9g 7.3g

Mozzarella cheese 1 oz 72.0 0.8g 4.5g 6.9g

Pepper 1 dash 0.3 0.1g 0.0g 0.0g

Vegetable oil 1 tsp 41.3 0g 4.7g 0g

Cheddar cheese 1 oz 115.1 0.4g 9.6g 6.8g

Dinner 701 Calories, 11.7g Carbs, 58.3g Fat, 33.7g Protein

Chicken breast 1/2 breast 141.6 0g 3.1g 26.5g

Cream cheese 2 oz 193.9 2.3g 19.4g 3.4g

Chicken broth 1 cup 14.4 1.1g 0.5g 1.5g

Salt 1/2 dash 0 0g 0g 0g

Garlic powder 1/4 tsp 2.6 0.6g 0.0g 0.1g

Onion powder 1/4 tsp 2.0 0.5g 0.0g 0.1g

Cool Summer Cucumber and Tomato Toss -

Tomatoes 1/2 large whole 16.4 3.5g 0.2g 0.8g

Balsamic vinegar 1/2 tbsp 7.0 1.4g 0g 0.0g

Olive oil 1/2 tbsp 59.7 0g 6.8g 0g

Salt 1/4 dash 0 0g 0g 0g

Pepper 1/4 dash 0.1 0.0g 0.0g 0.0g

Snacks 1 472 Calories, 4.1g Carbs, 29.4g Fat, 46.1g Protein

Lime juice 2 tsp 2.5 0.8g 0.0g 0.0g

Lettuce 4 leaf, large 7.8 1.3g 0.1g 0.8g

Spinach 3 cup 20.7 3.3g 0.4g 2.6g

Olive oil 1 tsp 39.8 0g 4.5g 0g

Parmesan cheese 4 tbsp 84 2.8g 5.6g 5.7g

Crushed red pepper akes 2 tsp 9.6 1.9g 0.6g 0.4g

Dinner 554 Calories, 8.8g Carbs, 48.3g Fat, 22.1g Protein

Cheddar cheese 1 1/3 oz 153.5 0.5g 12.8g 9.1g

Bacon 2 strip 100.1 0.3g 9.5g 3.0g

Snacks 1 553 Calories, 16.0g Carbs, 39.1g Fat, 38.5g Protein

Mayonnaise-like dressing 5/8 tbsp 23.0 1.4g 2.0g 0.1g

Dijon mustard 1 1/2 tsp 7.5 0.6g 0.4g 0.3g

Tarragon 1 1/2 tsp, leaves 2.7 0.5g 0.1g 0.2g

Lemon juice 1/2 tbsp 1.7 0.5g 0.0g 0.0g

Egg 2 large 143 0.7g 9.5g 12.6g

Asiago Italian 1/2 oz 50.0 0.5g 4.0g 3.5g

Dinner 675 Calories, 18.4g Carbs, 53.8g Fat, 29.2g Protein

Pepper 1/4 tsp 1.3 0.3g 0.0g 0.1g

Olive oil 3/4 tsp 29.8 0g 3.4g 0g

Mushrooms 3/4 cup diced 14.2 2.5g 0.2g 1.4g

Blue cheese 1/4 oz 25.0 0.2g 2.0g 1.5g

Spinach 0 tbsp 0.4 0.1g 0.0g 0.1g

Spinach 4 cup 27.6 4.4g 0.5g 3.4g

Balsamic vinegar 4 tbsp 56.3 10.9g 0g 0.3g

Pepper 2 dash 0.5 0.1g 0.0g 0.0g

Snacks 1 472 Calories, 4.1g Carbs, 29.4g Fat, 46.1g Protein

Lime juice 2 tsp 2.5 0.8g 0.0g 0.0g

Lettuce 4 leaf, large 7.8 1.3g 0.1g 0.8g

Onions 1/2 tsp 2.0 0.5g 0.0g 0.1g