Sophie 1st Month Meal Plan

Sophie 1st 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 1657 Cal • 34.5g Carbs (12.6g Fiber) • 140.3g Fat • 73.2g Protein
Breakfast 484 Calories, 1.7g Carbs, 42.7g Fat, 22.5g Protein
Bacon, Egg, and Cheese in a Mug - 1 serving 284 Cal •1.1g Carbs •23.6g Fat •16.4g Protein
Canadian bacon 1 slice 44.4 0.3g 2.0g 5.8g
Egg 1 extra large 80.1 0.4g 5.3g 7.0g
Butter 1 tbsp 101.8 0.0g 11.5g 0.1g
Chives 1 tbsp chopped 0.9 0.1g 0.0g 0.1g
Cheddar cheese 2 tbsp, shredded 56.8 0.2g 4.7g 3.4g
Salt 1 dash 0 0g 0g 0g
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
Dinner 710 Calories, 13.4g Carbs, 58.8g Fat, 34.4g Protein

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
Simple Mixed Greens Salad - 1 serving 100 Cal •8.1g Carbs •7.5g Fat •2.0g Protein
Lettuce 1/2 cup, chopped 4.0 0.8g 0.0g 0.3g
Spinach 1/2 cup 3.4 0.5g 0.1g 0.4g
Scallions 1 medium 4.8 1.1g 0.0g 0.3g
Avocados 1/4 fruit 80.4 4.3g 7.4g 1.0g
Salt 1/4 tsp 0 0g 0g 0g
Balsamic vinegar 1/2 tbsp 7.0 1.4g 0g 0.0g
Snacks 1 463 Calories, 19.4g Carbs, 38.8g Fat, 16.2g Protein

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
Cheddar cheese 1 oz 115.1 0.4g 9.6g 6.8g
Mustard 6 tsp or 1 packet 18 1.7g 1.0g 1.1g
Simple Spinach Salad - 2 serving 323 Cal •17.2g Carbs •28.0g Fat •7.2g Protein
Spinach 6 cup 41.4 6.5g 0.7g 5.1g
Scallions 4 large 32 7.3g 0.2g 1.8g
Lemon juice 1 lemon yields 10.3 3.2g 0.1g 0.2g
Olive oil 2 tbsp 238.7 0g 27g 0g
Pepper 2 dash 0.5 0.1g 0.0g 0.0g

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
Bacon 4 strip 200.2 0.6g 19.1g 6.1g

Feta-Stuffed Hamburgers - 1 serving 343 Cal •1.7g Carbs •25.0g Fat •26.4g Protein
Ground beef 1/4 lb 243.5 0g 17.0g 21.1g
Worcestershire sauce 1/8 tsp 0.6 0.1g 0g 0g
Parsley 1/4 tsp 0.4 0.1g 0.0g 0.0g
Pepper 1/4 dash 0.1 0.0g 0.0g 0.0g
Feta cheese 1/4 cup, crumbled 99 1.5g 8.0g 5.3g
Lemon Parmesan Salad - 2 salad 338 Cal •12.8g Carbs •30.7g Fat •6.7g Protein
Lettuce 6 cup shredded 47.9 9.3g 0.8g 3.5g
Lemon juice 1/2 tsp 0.6 0.2g 0.0g 0.0g
Garlic 2 tsp 8.3 1.9g 0.0g 0.4g
Parmesan cheese 2 tbsp 42 1.4g 2.8g 2.8g

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
Cheese slices - 2 serving 230 Cal •0.8g Carbs •19.2g Fat •13.6g Protein
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

Peppered Steaks with Mushrooms - 2 serving 653 Cal •5.7g Carbs •48.5g Fat •47.7g Protein
Beef tenderloin 1/2 lb 560.2 0g 41.2g 44.5g
Pepper 1/2 tsp 2.6 0.7g 0.0g 0.1g
Olive oil 1/2 tbsp 59.7 0g 6.8g 0g
Beef broth or bouillon canned soup 2 tbsp 2.1 0.0g 0.1g 0.3g
Mushrooms 1 1/2 cup diced 28.4 5.0g 0.5g 2.7g

Keto Avocado Pepperoni Salad - 1 serving 344 Cal •6.7g Carbs •28.9g Fat •15.6g Protein
Pepperoni 16 slice round 158.1 0g 13.9g 7.3g
Mozzarella cheese 1 oz 72.0 0.8g 4.5g 6.9g
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
Bacon Weave Open Sandwich - 1 serving 327 Cal •1.1g Carbs •27.9g Fat •16.8g Protein
Bacon 3 strip 150.1 0.5g 14.3g 4.5g
Cheddar cheese 1 slice 113.7 0.4g 9.5g 6.7g
Egg 1 medium 62.9 0.3g 4.2g 5.5g
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

Pan Fried T-bone - 4 oz 354 Cal •0g Carbs •28.6g Fat •23.1g Protein
T-bone steak 4 oz 243.8 0g 16.1g 23.0g
Butter 1/2 tbsp 50.9 0.0g 5.8g 0.1g
Asparagus with Sliced Almonds and Parmesan

Cheese - 2 serving
293 Cal •12.6g Carbs •23.2g Fat •13.5g Protein
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

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
Spinach 1/4 cup 1.7 0.3g 0.0g 0.2g

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
Lettuce 6 leaf outer 16.3 2.3g 0.2g 1.4g
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

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

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

Low Carb Hamburger Stroganoff - 2 serving 657 Cal •6.1g Carbs •57.1g Fat •30.5g Protein
Butter 2/3 tbsp 67.9 0.0g 7.7g 0.1g
Garlic 2/3 cloves, minced 3.0 0.7g 0.0g 0.1g
Pepper 1/3 dash 0.1 0.0g 0.0g 0.0g
Mushrooms 3/16 lb 16.6 2.5g 0.3g 2.3g
Water 1 3/4 tbsp 0 0g 0g 0g
Sour cream 7/16 cup 185.0 2.8g 18.9g 2.0g
Paprika 1/16 tsp 0.5 0.1g 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

Basic Eggs - 2 serving 366 Cal •1.5g Carbs •28.4g Fat •25.1g Protein
Egg 4 large 286 1.4g 19.0g 25.1g
Pepper 2/3 dash 0.2 0.0g 0.0g 0.0g
Olive Oil 2/3 tablespoon 80 0g 9.3g 0g
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
Simple Mixed Greens Salad - 1 serving 100 Cal •8.1g Carbs •7.5g Fat •2.0g Protein
Lettuce 1/2 cup, chopped 4.0 0.8g 0.0g 0.3g
Spinach 1/2 cup 3.4 0.5g 0.1g 0.4g
Scallions 1 medium 4.8 1.1g 0.0g 0.3g
Balsamic vinegar 1/2 tbsp 7.0 1.4g 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
Spinach 1 cup 6.9 1.1g 0.1g 0.9g
Tomatoes 1 medium 28.3 6.3g 0.2g 1.5g
Egg 2 medium 125.8 0.6g 8.4g 11.1g
Bacon 4 strip 200.2 0.6g 19.1g 6.1g

Firecracker Burgers - 1 serving 398 Cal •1.2g Carbs •31.3g Fat •26.6g Protein
Chili peppers 1 tbsp 3.6 0.8g 0.0g 0.1g
Chicken broth bouillon 1/4 cube 2.7 0.2g 0.1g 0.2g
Monterey cheese 1 slice 104.4 0.2g 8.5g 6.9g
Easy Dinner Parmesan Zucchini - 2 serving 178 Cal •9.6g Carbs •12.1g Fat •9.5g Protein
Zucchini 1 medium 33.3 6.1g 0.6g 2.4g
Olive oil 1 tsp 39.8 0g 4.5g 0g
Parmesan cheese 1/4 cup 105 3.5g 7.0g 7.1g

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

Butter 2 tbsp 203.6 0.0g 23.0g 0.2g
Spinach 1/4 cup 1.7 0.3g 0.0g 0.2g

Bacon 2 strip 100.1 0.3g 9.5g 3.0g
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


Bacon Weave Open Sandwich - 1 serving 327 Cal •1.1g Carbs •27.9g Fat •16.8g Protein
Bacon 3 strip 150.1 0.5g 14.3g 4.5g
Egg 1 medium 62.9 0.3g 4.2g 5.5g
Pecans 1 oz 195.9 3.9g 20.4g 2.6g

Butter 1/2 tbsp 50.9 0.0g 5.8g 0.1g
Cooked Okra - 2 serving 305 Cal •15.0g Carbs •27.4g Fat •3.9g Protein
Okra 2 cup 66 14.9g 0.4g 3.9g

Butter 2 tbsp 203.6 0.0g 23.0g 0.2g
Spinach 1/4 cup 1.7 0.3g 0.0g 0.2g

Spinach Salad With Warm Onions and Crispy
Salami - 2 serving
Italian salami 2 oz 238.0 0.7g 20.7g 12.2g
Red wine vinegar 1 tbsp 2.8 0.0g 0g 0.0g
Dijon mustard 1/2 tbsp 7.5 0.6g 0.4g 0.3g
Honey 1/2 tbsp 31.9 8.7g 0g 0.0g
Pepper 1/8 tsp 0.7 0.2g 0.0g 0.0g
Onions 1/4 small 7 1.6g 0.0g 0.2g
Spinach 4 cup 27.6 4.4g 0.5g 3.4g
Egg, hard-boiled 2 large 155 1.1g 10.6g 12.6g

Almonds 1 oz 164.1 6.1g 14.2g 6.0g
Mug Omelet - 1 serving 416 Cal •3.6g Carbs •30.6g Fat •30.7g Protein
Egg 3 jumbo 270.3 1.4g 18.0g 23.7g
Monterey cheese 1 oz 105.7 0.2g 8.6g 6.9g
Avocado Guacamole 2 tbsp 40.0 2.0g 4.0g 0g
Bacon 2 strip 100.1 0.3g 9.5g 3.0g

Avocados 1 fruit 227.1 11.8g 21.0g 2.7g
Steamed Carrots - 1 cup 31 Cal •7.3g Carbs •0.2g Fat •0.7g Protein
Carrots 1 large 29.5 6.9g 0.2g 0.7g
Water 3.2 tbsp 0 0g 0g 0g
Salt 0.3 tsp 0 0g 0g 0g
Pepper 5/16 tsp 1.6 0.4g 0.0g 0.1g

Lime juice 2 tsp 2.5 0.8g 0.0g 0.0g
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

Spinach Sautee With Brown Butter & Garlic -

2 serving
Butter 2 tbsp 203.6 0.0g 23.0g 0.2g
Garlic 2 cloves, minced 8.9 2.0g 0.0g 0.4g
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


Sweet Egg Pancake - 1 serving 365 Cal •6.1g Carbs •30.2g Fat •17.6g Protein
Egg 2 1/4 large 160.9 0.8g 10.7g 14.1g
Cinnamon 1 tsp 6.4 2.1g 0.0g 0.1g
Sucralose 1 packet 3.4 0.9g 0g 0g
Bacon 2 strip 100.1 0.3g 9.5g 3.0g

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

Butter 2 tbsp 203.6 0.0g 23.0g 0.2g

Chicken Breast with Fresh Herbs - 1 serving 432 Cal •3.7g Carbs •29.9g Fat •36.3g Protein
Vegetable oil 1 tbsp 123.8 0g 14.0g 0g
Chicken breast 6 oz 292.6 0g 15.7g 35.5g
Pepper 1/2 dash 0.1 0.0g 0.0g 0.0g
Limes 1/4 fruit 5.0 1.8g 0.0g 0.1g
Chicken broth 1 1/2 tbsp 1.6 0.1g 0g 0.3g
Ginger 1 tsp 6.0 1.3g 0.1g 0.2g
Basil 1/8 cup leaves, whole 0.7 0.1g 0.0g 0.1g
Spearmint 1 tbsp 2.5 0.5g 0.0g 0.2g
Broccoli Almondine - 1 serving 136 Cal •8.8g Carbs •10.6g Fat •4.4g Protein
Almonds 1/16 cup, sliced 29.6 1.1g 2.6g 1.1g
Butter 1/16 stick 67.5 0.0g 7.6g 0.1g
Broccoli 1/4 lb 38.6 7.5g 0.4g 3.2g

Almonds 1 oz 164.1 6.1g 14.2g 6.0g
Mozzarella Omelet - 1 serving 330 Cal •1.3g Carbs •28.2g Fat •17.4g Protein
Egg 2 medium 125.8 0.6g 8.4g 11.1g
Mozzarella cheese 1/4 cup, shredded 85.1 0.6g 6.3g 6.3g
Water 1/3 tbsp 0 0g 0g 0g
Pecans 1 oz 195.9 3.9g 20.4g 2.6g

Feta and Spinach Hamburger Patties - 1 serving 498 Cal •6.3g Carbs •31.5g Fat •46.2g Protein
Scallions 1 1/2 small 2.4 0.6g 0.0g 0.1g
Spinach 1/4 package 16.3 2.6g 0.3g 2.0g
Tomatoes 1/2 medium whole 11.1 2.4g 0.1g 0.5g
Feta cheese 1/8 cup, crumbled 49.5 0.8g 4.0g 2.7g

Almonds 2 oz 328.3 12.2g 28.3g 12.0g

Creme Fraiche and Chive Scrambled Eggs -
1 serving
Egg 2 large 143 0.7g 9.5g 12.6g
Butter 1 tbsp 101.8 0.0g 11.5g 0.1g
Creme Fraiche Fresh Cheese 1 oz 110.0 1.0g 11.0g 1.0g
Pecans 1 oz 195.9 3.9g 20.4g 2.6g

Butter 2/3 tbsp 67.9 0.0g 7.7g 0.1g
Pepper 1/3 dash 0.1 0.0g 0.0g 0.0g
Mushrooms 3/16 lb 16.6 2.5g 0.3g 2.3g
Paprika 1/16 tsp 0.5 0.1g 0.0g 0.0g


Sausage, Egg, and Cheese Scramble - 1 serving 323 Cal •8.9g Carbs •21.8g Fat •22.1g Protein
Sausage 1 link 181.4 6.8g 12.0g 11.4g
Egg 1 large 71.5 0.4g 4.8g 6.3g
Lowfat milk 2 tbsp 12.8 1.5g 0.3g 1.0g
Bacon 4 strip 200.2 0.6g 19.1g 6.1g

Spinach Salad With Warm Onions and Crispy
Salami - 2 serving
Italian salami 2 oz 238.0 0.7g 20.7g 12.2g
Red wine vinegar 1 tbsp 2.8 0.0g 0g 0.0g
Dijon mustard 1/2 tbsp 7.5 0.6g 0.4g 0.3g
Honey 1/2 tbsp 31.9 8.7g 0g 0.0g
Pepper 1/8 tsp 0.7 0.2g 0.0g 0.0g
Onions 1/4 small 7 1.6g 0.0g 0.2g
Spinach 4 cup 27.6 4.4g 0.5g 3.4g
Egg, hard-boiled 2 large 155 1.1g 10.6g 12.6g

Garlic Egg Omelet - 1 serving 336 Cal •1.6g Carbs •27.8g Fat •19.0g Protein
Egg 3 large 214.5 1.1g 14.3g 18.8g
Bacon 4 strip 200.2 0.6g 19.1g 6.1g

5 Minute Pepperoni Pizza - 2 serving 671 Cal •13.7g Carbs •50.4g Fat •41.7g Protein
Pepperoni 2 oz 276.6 0g 24.4g 12.8g
Broccoli 1 cup, chopped 54.6 11.2g 0.6g 3.7g

Almonds 2 oz 328.3 12.2g 28.3g 12.0g
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

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
Heavy whipping cream 2 tbsp 103.5 0.8g 11.1g 0.6g

Butter 1/2 tbsp 50.9 0.0g 5.8g 0.1g
Lemon Parmesan Salad - 2 salad 338 Cal •12.8g Carbs •30.7g Fat •6.7g Protein
Lettuce 6 cup shredded 47.9 9.3g 0.8g 3.5g
Garlic 2 tsp 8.3 1.9g 0.0g 0.4g

Lime juice 4 tsp 5 1.7g 0.0g 0.1g

Scrambled Eggs and Fried Salami - 1 serving 517 Cal •1.8g Carbs •41.7g Fat •32.3g Protein
Italian salami 3 oz 357 1.0g 31.1g 18.2g

Butter 2/3 tbsp 67.9 0.0g 7.7g 0.1g
Pepper 1/3 dash 0.1 0.0g 0.0g 0.0g
Mushrooms 3/16 lb 16.6 2.5g 0.3g 2.3g
Paprika 1/16 tsp 0.5 0.1g 0.0g 0.0g


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

Almonds 2 oz 328.3 12.2g 28.3g 12.0g

Egg 2 medium 125.8 0.6g 8.4g 11.1g
Pecans 1 oz 195.9 3.9g 20.4g 2.6g

Peppered Steaks with Mushrooms - 2 serving 653 Cal •5.7g Carbs •48.5g Fat •47.7g Protein
Beef tenderloin 1/2 lb 560.2 0g 41.2g 44.5g
Pepper 1/2 tsp 2.6 0.7g 0.0g 0.1g
Beef broth or bouillon canned soup 2 tbsp 2.1 0.0g 0.1g 0.3g
Mushrooms 1 1/2 cup diced 28.4 5.0g 0.5g 2.7g

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
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

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
Bacon 4 strip 200.2 0.6g 19.1g 6.1g

Pepper 1/2 dash 0.1 0.0g 0.0g 0.0g
Limes 1/4 fruit 5.0 1.8g 0.0g 0.1g
Ginger 1 tsp 6.0 1.3g 0.1g 0.2g
Parmesan Asparagus - 1 serving 220 Cal •8.0g Carbs •17.8g Fat •9.9g Protein
Asparagus 16 spear, small 38.4 7.4g 0.2g 4.2g
Parmesan cheese 3 tbsp 62.3 0.5g 4.1g 5.7g

Almonds 1 oz 164.1 6.1g 14.2g 6.0g
Butter 2 tbsp 203.6 0.0g 23.0g 0.2g

Butter 1/2 tbsp 50.9 0.0g 5.8g 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

Almonds 2 oz 328.3 12.2g 28.3g 12.0g
Egg 2 medium 125.8 0.6g 8.4g 11.1g
Bacon 4 strip 200.2 0.6g 19.1g 6.1g

5 Minute Pepperoni Pizza - 2 serving 671 Cal •13.7g Carbs •50.4g Fat •41.7g Protein
Pepperoni 2 oz 276.6 0g 24.4g 12.8g
Broccoli 1 cup, chopped 54.6 11.2g 0.6g 3.7g

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

Pepper 1/2 dash 0.1 0.0g 0.0g 0.0g
Limes 1/4 fruit 5.0 1.8g 0.0g 0.1g
Ginger 1 tsp 6.0 1.3g 0.1g 0.2g
Broccoli Soup - 2 cup 133 Cal •9.9g Carbs •9.7g Fat •4.4g Protein
Broccoli 1 1/2 cup chopped 46.4 9.1g 0.5g 3.8g
Pepper 1 1/2 dash 0.4 0.1g 0.0g 0.0g
Sour cream 2 tbsp 46.3 0.7g 4.7g 0.5g

Almonds 1 oz 164.1 6.1g 14.2g 6.0g

Onion and Tomato Omelet - 1 omelet 300 Cal •4.4g Carbs •24.7g Fat •14.7g Protein
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
Bacon 4 strip 200.2 0.6g 19.1g 6.1g

Bacon 2 strip 100.1 0.3g 9.5g 3.0g
Spinach Recipe - 1 serving 102 Cal •6.9g Carbs •7.4g Fat •5.0g Protein
Garlic 3/4 clove 3.4 0.7g 0.0g 0.1g
Spinach 1/2 bunch 39.1 6.2g 0.7g 4.9g

Butter 1 tbsp 101.8 0.0g 11.5g 0.1g
Bacon 4 strip 200.2 0.6g 19.1g 6.1g

Keto Cheesy Burger Stuffed Portobellos -
1 servings
Mushrooms 1 mushroom, whole 18.5 3.3g 0.3g 1.8g
Spinach 1/2 cup 3.4 0.5g 0.1g 0.4g
Pepper 1/2 dash 0.1 0.0g 0.0g 0.0g


Eggs & Greens - 2 serving 428 Cal •7.6g Carbs •37.4g Fat •18.6g Protein
Sun ower oil 2 tbsp 240.4 0g 27.2g 0g
Mushrooms 2 cup, pieces or slices 30.8 4.6g 0.5g 4.3g
Spinach 2 cup 13.8 2.2g 0.2g 1.7g
Egg 2 large 143 0.7g 9.5g 12.6g
Bacon 2 strip 100.1 0.3g 9.5g 3.0g

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
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
Onion powder 1/4 tsp 2.0 0.5g 0.0g 0.1g
1-Minute Quick Boiled Spinach - 1 serving 49 Cal •1.8g Carbs •4.6g Fat •1.0g Protein

Almonds 2 oz 328.3 12.2g 28.3g 12.0g
Recipes
Per 1 serving :
1-Minute Quick Boiled Spinach 49 Cal • 1.8g Carbs (0.7g Fiber) • 4.6g Fat • 1.0g Protein
Scaled to 1 serving Directions are for original recipe of 2 serving
1/2 cloves, minced Garlic 1 Use a large pot (3 quart) with lots of water. Bring water to a
(1.5 g) rapid boil.
1 cup Spinach (30 g) 2 While water is coming to a boil, press or chop garlic and let sit
1 tsp Olive oil (4.5 g) for at least 5 minutes.
1/2 tsp Lemon juice (2.5 g) 3 Wash spinach.
4 When water is at full boil, place Spinach into the pot. Do no
Prep 1 serving for Dinner on cover. Cook for 1 minute. Start timer as soon as spinach is in
Day 30 water, do not wait to return to boil.
5 After the spinach has been cooking for 1 minute, use a mesh
strainer with a handle to remove spinach from the pot. Press out
excess liquid with a fork. You want the Spinach to be tender,
brightly colored and not mushy when its done
6 Transfer to a bowl. Toss with remaining ingredients while it is
still hot. Cut spinach into small pieces and enjoy.
Per 1 serving :
5 Minute Pepperoni Pizza 336 Cal • 6.8g Carbs (2.6g Fiber) • 25.2g Fat • 20.8g Protein
2 oz Pepperoni (56 g) 1 Turn on oven broiler. Prepare a foil lined baking sheet.
4 oz Mozzarella cheese (113 g) 2 Lay 6 large slices of pepperoni, overlapping each other in a 3x2
1 cup, chopped Broccoli (156 g) formation, creating the "crust" of the pizza.
3 Lay 1 oz of cheese on top of pepperoni.
4 Top with broccoli and remaining cheese.
5 Place in oven, on rack nearest broiler. Broil for 5 minutes, until
Prep 2 serving for Dinner on
cheese is melted. Serve.
Day 19, Prep 2 serving for
Dinner on Day 26
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 3, Prep 1 ounce for Snacks
1 on Day 11, Prep 1 ounce for
Snacks 1 on Day 15, Prep 2
ounce for Snacks 1 on Day 16,
Day 19, Prep 2 ounce for
Dinner on Day 22, Prep 1
ounce for Snacks 1 on Day 24,
ounce for Snacks 1 on Day 30
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)
Dinner on Day 25
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 5
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 1, Prep 4 strips for
Breakfast on Day 2, Prep 4
strips for Breakfast on Day 3,
strips for Breakfast on Day 30
Per 1 serving :
Bacon Weave Open Sandwich 327 Cal • 1.1g Carbs (0g Fiber) • 27.9g Fat • 16.8g Protein
3 strip Bacon (36 g) 1 Slice bacon in half and weave together.
1 slice Cheddar cheese (28 g) 2 Cook weave in skillet low and slow, keeping it at with a
1 medium Egg (44 g) spatula.
3 Remove weave and let dry on paper towels. Crack egg into
bacon grease and cook to desired doneness. Top with cheese.
4 Remove egg and cheese and place on bacon weave. Serve.
Prep 1 serving for Breakfast on
Breakfast on Day 10
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.
5 Adjust the bacon so that it is evenly distributed along the length
of the hot dog.
serving for Dinner on Day 28
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
1 slice Canadian bacon (24 g) 1 Heat canadian bacon in a non-stick pan until slightly browned
1 extra large Egg (56 g) and warmed through. Set aside.
1 tbsp Butter (14 g) 2 Mix egg and melted butter until combined.
1 tbsp chopped Chives (3 g) 3 Chop bacon and chives, then mix together with shredded cheese
2 tbsp, shredded Cheddar and salt.
cheese (14 g) 4 Combine bacon and cheese mixture with eggs. Microwave for 65
Prep 1 serving for Breakfast on 1 dash Salt (0.4 g) seconds on high (power level 10).
5 Lightly hit cup against plate to take the mug cake out. Add extra
chives and serve.
serving for Breakfast on Day
25, Prep 1 serving for Breakfast
on Day 29
Per 1 serving :
Basic Eggs 183 Cal • 0.7g Carbs (0.0g Fiber) • 14.2g Fat • 12.6g Protein
4 large Egg (200 g) 1 Whisk the eggs in a medium bowl and until broken up. Season
2/3 dash Salt (0.3 g) with a pinch each of salt and pepper and beat to incorporate.
2/3 dash Pepper (0.1 g) Place 2 tablespoons of the eggs in a small bowl; set aside.
2/3 tablespoon Olive Oil (10 g) 2 Heat a 10-inch nonstick frying pan over medium-low heat until
hot, about 2 minutes. Add oil to the pan and, using a rubber
spatula, swirl until it’s melted and foamy and the pan is evenly
Prep 2 serving for Breakfast on coated. Pour in the larger portion of the eggs and let sit
Day 7 undisturbed until eggs just start to set around the edges, about
1 to 2 minutes. Using the rubber spatula, push the eggs from
the edges into the center. Let sit again for about 30 seconds,
then repeat pushing the eggs from the edges into the center
every 30 seconds until just set, for a total cooking time of about
5 minutes.
3 Add remaining 2 tablespoons raw egg and stir until eggs no
longer look wet. Remove from heat and season with salt and
pepper, as needed. Serve immediately.
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 :
Broccoli Almondine 136 Cal • 8.8g Carbs (3.6g Fiber) • 10.6g Fat • 4.4g Protein
1/16 cup, sliced Almonds 1 PREPARATION: Peel broccoli stems then cut head into 2-inch-
(5.1 g) wide spears. Slice almonds.
1/16 stick Butter (9.4 g) 2 Cook broccoli in a steamer rack over boiling water in a large
1/2 tsp Lemon juice (2.5 g) wide pot, covered, until stems are just tender when pierced with
1/4 lb Broccoli (113 g) a knife, 8 to 12 minutes. Remove steamer from pot and discard
cooking water. Cool broccoli 5 minutes.
Prep 1 serving for Dinner on 3 Meanwhile, heat butter in pot over medium heat until foam
Day 15 subsides, then cook almonds, stirring, until butter and nuts are
golden and have a nutty aroma, 2 to 3 minutes. Stir in lemon
juice and 1/2 teaspoon salt. Add broccoli and toss.
Per 1 cup (1 serving):

Broccoli Soup 66 Cal • 4.9g Carbs (1.8g Fiber) • 4.9g Fat • 2.2g Protein
Scaled to 2 cup Directions are for original recipe of 4 cup
1 1/2 cup chopped Broccoli 1 Place Pot on stove, add enough water to barely cover the tops
(136 g) of broccoli chunks when added. Heat on high to just before a
2 dash Salt (0.8 g) rolling boil. Add 1-2 dashes of salt.
1 1/2 dash Pepper (0.2 g) 2 Chop Stalk and orets into manageable chunks while water
1 tsp Olive oil (4.5 g) heats.
2 tbsp Sour cream (24 g) 3 Add broccoli chunks and wait a minute or so until water returns
Prep 2 cup for Dinner on Day to boil, reduce heat to medium. Watch to make sure water keeps
27 a gentle boil for a moment. Place lid on and time to 5-7
minutes. Once broccoli is tender and bright green, drain and set
aside reserving the liquid.
4 Place broccoli in blender. Pour hot broccoli water stock about
1/3 of the way up to the top of the broccoli chunks. Pulse blend
on low momentarily until homogenized. Set aside leftover
broccoli stock for something else.
5 Add more stock if necessary and increase blending until pureed
and smooth. Add salt, pepper, and olive oil and mix to combine.
6 Serve while hot with a dollop of sour cream. Enjoy!
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)
Breakfast on Day 22
Per 1 serving :
Cheese slices 115 Cal • 0.4g Carbs (0g Fiber) • 9.6g Fat • 6.8g Protein
1 oz Cheddar cheese (28 g) 1 Cut cheese into slices. Most rm cheeses will have similar
nutrition, so feel free to substitute.

serving for Snacks 1 on Day 6,
serving for Snacks 1 on Day
12, Prep 2 serving for Snacks 1
on Day 14, Prep 1 serving for
serving for Snacks 1 on Day 28
Per 1 serving :
Chicken Breast with Fresh Herbs 432 Cal • 3.7g Carbs (1.2g Fiber) • 29.9g Fat • 36.3g Protein
1 tbsp Vegetable oil (14 g) 1 Heat the oil in a medium skillet over medium-high heat until
6 oz Chicken breast (170 g) simmering. Season both sides of the chicken breasts with salt
1/2 dash Salt (0.2 g) and pepper, and place them skin side down in the pan. Cook,
1/2 dash Pepper (0.1 g) turning once, until rm to the touch, about 5-7 minutes per side.
1/4 fruit Limes (17 g) Transfer the chicken breasts to a plate.
1 1/2 tbsp Chicken broth (22 g) 2 Add the lime juice to the skillet, and scrape up any browned bits
Prep 1 serving for Dinner on 1 tsp Ginger (1.8 g) that cling to the pan with a wooden spoon. Add the chicken
Day 15, Prep 1 serving for 1/8 cup leaves, whole Basil broth and ginger, and bring to a boil. Off the heat, add the basil
Dinner on Day 24, Prep 1 (3 g) and mint to the pan and swirl the pan to combine.
serving for Dinner on Day 27 1 tbsp Spearmint (5.7 g) 3 Divide the chicken between the 2 plates and spoon the herb
sauce over the chicken. Serve.
4 Read more at: http: //www.foodnetwork.com/recipes/food-
network-kitchens/sauteed-chicken-breasts-with-fresh-herbs-
and-ginger-low-carb-recipe.html?oc=linkback
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 24 cooked (after maybe a minute and a half) sprinkle your cheese.
You may now add salt and pepper if you wish. Almost any
cheese works for a tasty omelet. You can even add vegetables or
meat. Flip one edge of the egg on to itself to form a half-moon
shape. Allow the omelet to cook a little while longer on each
side. Serve immediately!
Per 1 serving :
Cooked Okra 153 Cal • 7.5g Carbs (3.2g Fiber) • 13.7g Fat • 1.9g Protein
2 tbsp Olive oil (27 g) 1 Slice okra into 1/4 inch thick pieces.
2 dash Pepper (0.2 g) 2 Heat oil in a pan over medium-high heat. Sauté okra with salt
2 dash Salt (0.8 g) and pepper until okra is browned, about 5-7 minutes. Enjoy!
2 cup Okra (200 g)

Day 10
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 3, Prep 1 omelette for
5 Slide onto plate seam side down.
6 Top with a dollop of cream cheese and enjoy!
omelette for Breakfast on Day
26
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 8
5 Slide onto plate seam side down.
6 Top with a dollop of cream cheese and enjoy!
Per 1 serving :
Creme Fraiche and Chive Scrambled Eggs 356 Cal • 1.9g Carbs (0.1g Fiber) • 32.0g Fat • 13.8g Protein
2 large Egg (100 g) 1 Preheat pan on medium heat. Add whole eggs and butter.
1 tbsp Butter (14 g) 2 Constantly stir eggs, periodically removing pan from heat.
1 dash Salt (0.4 g) 3 When eggs are no longer runny, add salt, pepper, creme fraiche,
1 dash Pepper (0.1 g) and chives. Serve on top of toast, if desired.
1 oz Creme Fraiche Fresh
Cheese (28 g)
Prep 1 serving for Breakfast on 1 tbsp chopped Chives (3 g)
Day 17
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)

on Day 30
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)
Per 1 serving :
Easy Dinner Parmesan Zucchini 89 Cal • 4.8g Carbs (1.0g Fiber) • 6.0g Fat • 4.7g Protein
1 medium Zucchini (196 g) 1 Preheat the oven to 350 degrees F.
1 tsp Olive oil (4.5 g) 2 Clean the medium (or large-ish, if you like your squash as I do!)
1/4 tsp Salt (1.5 g) zucchinis well, cut the ends off, and slice them lengthwise into
1/4 cup Parmesan cheese (25 g) quarters so that you have eight pieces.
3 Coat the bottom of a baking dish with the olive oil and place the
zucchini pieces in the dish.
Prep 2 serving for Dinner on 4 Sprinkle with the seasoning salt (I sometimes lightly spray the
Day 8 zucchini with pan spray before sprinkling on the seasoning
salt), then with the Parmesan cheese.
5 Place uncovered in the oven and bake for 20 minutes on 350
degrees F.
6 Serve two pieces to each person as a side dish, and enjoy!
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 5 before peeling.
Per 1 serving :
Eggs & Greens 214 Cal • 3.8g Carbs (1.4g Fiber) • 18.7g Fat • 9.3g Protein
2 tbsp Sun ower oil (27 g) 1 Add half the sun ower oil to a skillet heated ove rmedium,
2 cup, pieces or slices sauté mushrooms and spinach until mushrooms are tender,
Mushrooms (140 g) about 5 minutes; remove to a plate.
2 cup Spinach (60 g) 2 Add remaining sun ower oil to the skillet. Crack egg into the
2 large Egg (100 g) pan, and cook sunny-side up, about 5 minutes. Add egg to
2 dash Salt (0.8 g) vegetables. Add salt and pepper to taste. Enjoy!
Prep 2 serving for Breakfast on 2 dash Pepper (0.2 g)
Day 30
Per 1 serving :
Feta and Spinach Hamburger Patties 498 Cal • 6.3g Carbs (2.5g Fiber) • 31.5g Fat • 46.2g Protein
1 1/2 small Scallions (7.5 g) 1 Preheat grill to to medium.
1/4 package Spinach (71 g) 2 Chop scallions into 1/4" pieces, nely chop spinach, and cut
1/2 medium whole Tomatoes tomato into 1/4" cubes.
(62 g) 3 Combine all ingredients in a bowl and mix well.Once combined
6 oz Ground beef (170 g) divide into two equal portions. Form into hamburger patties.
1/8 cup, crumbled Feta cheese 4 Place on preheated grill and cook for 6 minutes per side to get
Prep 1 serving for Dinner on (19 g) medium to medium well. Serve as desired and enjoy!
Day 16
Per 1 serving :
Feta-Stuffed Hamburgers 343 Cal • 1.7g Carbs (0.0g Fiber) • 25.0g Fat • 26.4g Protein
1/4 lb Ground beef (113 g) 1 Preheat an outdoor grill for medium heat, and lightly oil the
1/8 tsp Worcestershire sauce grate.
(0.7 g) 2 Knead together the ground beef, Worcestershire sauce, parsley,
1/4 tsp Parsley (0.1 g) salt, and pepper in a bowl. Form the mixture into 8 equal-sized
1/4 dash Salt (0.1 g) balls; atten to make thin patties. Place about 1/4 cup of feta
1/4 dash Pepper (0 g) cheese onto each of four of the patties. Top each of the patties
Prep 1 serving for Dinner on 1/4 cup, crumbled Feta cheese with cheese with one of the patties without; press the edges
Day 2 (38 g) together to seal the cheese into the center.
3 Cook on the preheated grill until the burgers are cooked to your
desired degree of doneness, 7 to 8 minutes per side for well
done. An instant-read thermometer inserted into the center
should read 160 degrees F (70 degrees C).
Per 1 serving :
Firecracker Burgers 398 Cal • 1.2g Carbs (0.3g Fiber) • 31.3g Fat • 26.6g Protein
1/4 lb Ground beef (113 g) 1 Preheat grill for high heat.
1 tbsp Chili peppers (17 g) 2 In a medium bowl, mix the beef and diced green chilies. Crush
1/4 cube Chicken broth bouillon bouillon cube into powder and sprinkle into bowl. Mix together,
(1 g) and shape into 4 patties.
1 slice Monterey cheese (28 g) 3 Lightly oil the grill grate. Grill patties 5 minutes per side, or until
well done. Top each patty with cheese about 2 minutes prior to
Prep 1 serving for Dinner on removing from grill.
serving for Dinner on Day 22
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 5, Prep 1 omelet for 4 Heat a 10 inch (25cm) nonstick frying pan over medium heat and
Breakfast on Day 9, Prep 1 add butter. Once the butter sizzles, pour in egg mixture evenly
omelet for Breakfast on Day 11 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 :
Garlic Egg Omelet 336 Cal • 1.6g Carbs (0.1g Fiber) • 27.8g Fat • 19.0g Protein
1 tbsp Olive oil (14 g) 1 Add oil to a pan over medium heat. Crack eggs into the pan and
3 large Egg (150 g) sprinkle salt and garlic powder over top. Fry until whites are set
1 dash Salt (0.4 g) and yolk has reached desired doneness. Enjoy!
1/4 tsp Garlic powder (0.8 g)

Day 19
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)

serving for Dinner on Day 12,
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 14, 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 29 onto the portobello mushrooms.
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
1 1/2 tbsp Butter (21 g) 1 Melt 1/3 of butter in a saucepan over medium heat. Cook chicken
1/2 breast Chicken breast breast in butter 8-10 minutes or until cooked through without
(118 g) any pink in the middle. Remove from pan and shred chicken. Set
2 oz Cream cheese (57 g) aside.
1 cup Chicken broth (240 g) 2 Melt remaining butter in saucepan over medium heat. Add
1/8 cup, uid Heavy whipping shredded chicken to pan and coat with melted butter. As
Prep 2 serving for Dinner on cream (30 g) chicken begins to warm, add cubes of cream cheese and
Day 1, Prep 2 serving for 1/2 dash Salt (0.2 g) seasoning. Mix to blend ingredients.
Dinner on Day 30 1/4 tsp Garlic powder (0.8 g) 3 Once the cream cheese has melted and is evenly distributed, add
1/4 tsp Onion powder (0.6 g) chicken broth and heavy cream. Bring to a boil, then reduce heat
to low and simmer for 3-4 minutes. Add salt to taste and serve.
Per 1 salad (1 serving):

Lemon Parmesan Salad 169 Cal • 6.4g Carbs (3.1g Fiber) • 15.3g Fat • 3.4g Protein
Scaled to 2 salad Directions are for original recipe of 1 salad
6 cup shredded Lettuce (282 g) 1 Chop lettuce into bite sized pieces.
2 tbsp Olive oil (27 g) 2 Combine remaining ingredients in a blender until smooth. Pour
1/2 tsp Lemon juice (2.5 g) over lettuce and enjoy!
2 dash Salt (0.8 g)
2 tsp Garlic (5.6 g)
Prep 2 salad for Dinner on Day 2 tbsp Parmesan cheese (10 g)
2, Prep 2 salad for Dinner on
Day 20
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 27 cheese (7 g)
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)

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 6, Prep 1 serving for minutes or until egg whites become white. Serve hot.
Breakfast on Day 13
Per 1 serving :
Low Carb Hamburger Stroganoff 328 Cal • 3.1g Carbs (0.4g Fiber) • 28.5g Fat • 15.2g Protein
2/3 tbsp Butter (9.5 g) 1 Melt 1 tablespoon butter in pan then add garlic and salute until
2/3 cloves, minced Garlic (2 g) garlic is golden.
1/3 lb Ground beef (151 g) 2 Add the beef, season with salt and pepper, then cook until
1/3 dash Salt (0.1 g) browned. Remove beef from pan and set aside.
1/3 dash Pepper (0 g) 3 Melt another tablespoon of butter to pan. Add mushrooms and
3/16 lb Mushrooms (76 g) wine/water and cook until liquid is reduced by about half and
Prep 2 serving for Dinner on 1 3/4 tbsp Water (26 g) mushrooms are softened.
Day 6, Prep 2 serving for 7/16 cup Sour cream (96 g) 4 Remove pan from heat and mix in sour cream and paprika.
Dinner on Day 17, Prep 2 1/16 tsp Paprika (0.2 g) Return pan to low heat. Stir in lemon juice and and meat. Add
serving for Dinner on Day 21 1/3 tsp Lemon juice (1.7 g) more seasoning if needed.
Per 1 serving :
Mozzarella Omelet 330 Cal • 1.3g Carbs (0.0g Fiber) • 28.2g Fat • 17.4g Protein
2 medium Egg (88 g) 1 Crack eggs into a small bowl. Add water, salt , and pepper and
1/4 cup, shredded Mozzarella whisk together.
cheese (28 g) 2 Heat olive oil in skillet over medium heat. Add eggs and allow
1 dash Salt (0.4 g) to set.
1 dash Pepper (0.1 g) 3 Place shredded cheese on one side and fold eggs over, allow to
1/3 tbsp Water (4.9 g) nish cooking.
Prep 1 serving for Breakfast on 1 tbsp Olive oil (14 g)
Day 16
Per 1 serving :
Mug Omelet 416 Cal • 3.6g Carbs (1.0g Fiber) • 30.6g Fat • 30.7g Protein
3 jumbo Egg (189 g) 1 Scramble eggs in large, wide mug. Add seasonings to taste, if
1 oz Monterey cheese (28 g) desired.
2 tbsp Avocado Guacamole 2 Slice cheese into bite size pieces and mix into eggs.
(30 g) 3 Microwave for about 2 minutes, checking on consistency
halfway through and mixing.
4 Top with guacamole and enjoy!
Day 12

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 28
Per 4 oz (1 serving):
Pan Fried T-bone 354 Cal • 0g Carbs (0g Fiber) • 28.6g Fat • 23.1g Protein
Scaled to 4 oz Directions are for original recipe of 8 oz
4 oz T-bone steak (113 g) 1 Heat butter in large pan or on griddle/cooking surface.
1/2 tbsp Butter (7.1 g) 2 Rub or brush olive oil over both sides of steak (this lets it cook
1/2 tbsp Olive oil (6.8 g) evenly without over-charring) and then season with salt and
pepper or your choice of steak rub.
3 Once butter is totally melted and smells awesome drop Steak(s)
on pan and cook ~4 minutes per side depending on thickness. It
Prep 4 oz for Dinner on Day 4, should develop slight charring on the edges and be thoroughly
Prep 4 oz for Dinner on Day browned if your heat is high enough.
10, Prep 4 oz for Dinner on 4 If cook steak to just under your preferred level, then remove from
Day 20, Prep 4 oz for Dinner heat and cover with aluminum foil.
on Day 25
5 Let rest a few minutes and then enjoy!
Per 1 serving :
Parmesan Asparagus 220 Cal • 8.0g Carbs (4.0g Fiber) • 17.8g Fat • 9.9g Protein
16 spear, small Asparagus 1 Preheat oven to 425 degrees F.
(192 g) 2 Toss asparagus with oil, salt, and pepper. Spread onto a baking
1 tbsp Olive oil (14 g) sheet. Sprinkle parmesan over top.
1 dash Salt (0.4 g) 3 Bake for 8-12 minutes, or until asparagus are tender. Enjoy!
3 tbsp Parmesan cheese (15 g)
Day 24
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 10,
Prep 1 ounce for Breakfast on
ounce for Breakfast on Day 23
Per 1 serving :
Peppered Steaks with Mushrooms 326 Cal • 2.8g Carbs (1.0g Fiber) • 24.2g Fat • 23.8g Protein
1/2 lb Beef tenderloin (227 g) 1 Trim fat from steaks. Rub both sides of steaks with pepper. In a
1/2 tsp Pepper (1.1 g) large skillet heat olive oil over medium-high heat.
1/2 tbsp Olive oil (6.8 g) 2 Add steaks; reduce heat to medium. Cook to desired
2 tbsp Beef broth or bouillon temperature, 7 to 9 minutes for medium rare (145 degrees F) to
canned soup (30 g) medium (160 degrees), turning once halfway through cooking
1 1/2 cup diced Mushrooms time.
Prep 2 serving for Dinner on (129 g) 3 Transfer steaks to serving platter; keep warm.
Day 3, Prep 2 serving for 4 Add beef broth to skillet. Cook and stir until bubbly to loosen
Dinner on Day 23 any browned bits in bottom of skillet. Add mushrooms; simmer,
uncovered for 4 minutes. Spoon sauce over steaks to serve.
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)

on Day 22
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 olive oil.
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 :
Sausage, Egg, and Cheese Scramble 323 Cal • 8.9g Carbs (0g Fiber) • 21.8g Fat • 22.1g Protein
1 link Sausage (84 g) 1 Place sausage in a large, deep skillet. Cook over medium high
1 large Egg (50 g) heat until evenly brown. Drain and chop into bite-size pieces;
2 tbsp Lowfat milk (30 g) set aside.
2 tbsp, shredded Cheddar 2 While sausage is cooking, beat eggs and milk together. Pour
cheese (14 g) eggs into skillet used for cooking sausage. Add cheese, stir, and
cook until eggs are set. Stir in sausage and serve warm.
Day 18
Per 1 serving :
Scrambled Eggs and Fried Salami 517 Cal • 1.8g Carbs (0g Fiber) • 41.7g Fat • 32.3g Protein
2 extra large Egg (112 g) 1 Beat the eggs in a bowl and set aside.
3 oz Italian salami (84 g) 2 In a small frying pan, over medium heat, add the salami. Using a
spatula, brown the salami on all sides.
3 Once it is browned, add the eggs to the salami.
4 Use the spatula to move the eggs around in the pan until they
are set to your taste.
5 Transfer to a plate as soon as they are done and enjoy!
Day 21
Per 1 serving :
Simple Mixed Greens Salad 100 Cal • 8.1g Carbs (4.4g Fiber) • 7.5g Fat • 2.0g Protein
1/2 cup, chopped Lettuce (28 g) 1 Chop all ingredients. Mix in a bowl. Season with salt and
1/2 cup Spinach (15 g) vinegar. Toss once more and enjoy!
1 medium Scallions (15 g)
1/4 fruit Avocados (50 g)
1/4 tsp Salt (1.5 g)
1/2 tbsp Balsamic vinegar (8 g)
Dinner on Day 7
Per 1 serving :
Simple Spinach Salad 161 Cal • 8.6g Carbs (3.4g Fiber) • 14.0g Fat • 3.6g Protein
6 cup Spinach (180 g) 1 Wash spinach well, drain, and chop. Squeeze out excess water.
4 large Scallions (100 g) Chop green onions.
1 lemon yields Lemon juice 2 Put spinach in a mixing bowl and add the scallions/green
(47 g) onions, oil, pepper, and the juice from 1 squeezed lemon. Toss
2 tbsp Olive oil (27 g) and serve.
Day 1
Per 1 serving :
Spinach Recipe 102 Cal • 6.9g Carbs (3.8g Fiber) • 7.4g Fat • 5.0g Protein
1/2 tbsp Olive oil (6.8 g) 1 Cut off the thick stems of the spinach and discard. Clean the
3/4 clove Garlic (2.2 g) spinach by lling up your sink with water and soaking the
1/4 dash Salt (0.1 g) spinach to loosen any sand or dirt. Drain the spinach and then
1/2 bunch Spinach (170 g) repeat soaking and draining. Put the spinach in a salad spinner
to remove any excess moisture.
2 Heat olive oil in a large skillet on medium-high heat. Add the
Prep 1 serving for Dinner on garlic and saut for about 1 minute or until the garlic is just
Day 28 beginning to brown and become fragrant.
3 Add the spinach to the pan, packing it down a bit if you need to
with your hand. Use a couple spatulas to lift the spinach and
turn it over in the pan so that you coat more of it with the olive
oil and garlic. Do this a couple of times. Cover the pan and cook
for 1 minute. Uncover and turn the spinach over again. Cover the
pan and cook for an additional minute.
4 After 2 minutes of covered cooking the spinach should be
completely wilted. Remove from heat. Drain any excess
moisture from the pan. Add a little more olive oil, sprinkle with
salt to taste. Serve immediately.
Spinach Salad With Warm Onions and Per 1 serving :

Crispy Salami 295 Cal • 8.6g Carbs (1.6g Fiber) • 22.9g Fat • 14.4g Protein
1 tbsp Olive oil (14 g) 1 Heat 1 tablespoon of the oil in a medium skillet over medium
2 oz Italian salami (56 g) heat. Add the salami and cook, stirring occasionally, until
1 tbsp Red wine vinegar (15 g) browned, 2 to 3 minutes. Transfer to a paper towel–lined plate.
1/2 tbsp Dijon mustard (7.5 g) 2 Add the vinegar, mustard, honey, the remaining tablespoon of
1/2 tbsp Honey (10 g) oil, and ¼ teaspoon each salt and pepper to the skillet. Whisk
1/8 tsp Salt (0.8 g) to combine.
Prep 2 serving for Dinner on 1/8 tsp Pepper (0.3 g) 3 Add the onion and cook, stirring occasionally, until it begins to
Day 11, Prep 2 serving for 1/4 small Onions (18 g) soften, 3 to 4 minutes. Stir in the salami.
Dinner on Day 18 4 cup Spinach (120 g)
4 Divide the spinach among 4 individual plates and spoon the
2 large Egg, hard-boiled (100 g) onion and salami over the top. Serve with the eggs, if desired.
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 13 4 Toss and serve immediately.
Per 1 cup (1 serving):
Steamed Carrots 31 Cal • 7.3g Carbs (2.2g Fiber) • 0.2g Fat • 0.7g Protein
Scaled to 1 cup Directions are for original recipe of 5 cup
1 large Carrots (72 g) 1 Bring water to a boil. You only need about an inch or two of
3.2 tbsp Water (47 g) water, enough to create steam.
0.3 tsp Salt (1.8 g) 2 Place the carrots in a steaming basket, and place the basket over
5/16 tsp Pepper (0.6 g) the water. The carrots shouldn't be immersed in the water. You
want the steam to cook them, not the water.
3 Steam the carrots until done from 5 to 30 minutes depending on
Prep 1 cup for Dinner on Day the carrot size. You can cover them, but leave a little vent for
12 some steam to escape to avoid it building up too much. Check
the water level every so often. Add more if it gets too low. You
can test the carrots for doneness by sticking a fork in them. It
should slide in easily enough or just taste a piece.
Per 1 serving :
Sweet Egg Pancake 365 Cal • 6.1g Carbs (1.4g Fiber) • 30.2g Fat • 17.6g Protein
2 1/4 large Egg (112 g) 1 Warm cream cheese in microwave.
2 oz Cream cheese (57 g) 2 Beat in eggs, cinnamon, and Splenda.
1 tsp Cinnamon (2.6 g) 3 Pour batter into non-stick skillet and cook over medium heat
1 packet Sucralose (1 g) until golden brown on each side.

Day 14
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)
Snacks 1 on Day 28
Grocery List
Carrots
Vegetables 1 large (7-1/4" to 8-/1/2" long) (72 g), Raw
Chives Spinach
10 tbsp chopped (30 g), Raw 1 1/2 cup (234 g), Frozen, chopped or leaf, unprepared
Spinach Broccoli
32 cup (960 g), Raw 4 3/4 cup chopped (432 g), Raw
Scallions
9 1/4 medium (4-1/8" long) (139 g), Spring onions or Fruits and Fruit Juices
scallions (includes tops and bulb), raw
Avocados
Lettuce 4 fruit (804 g), Raw, All commercial varieties
23 1/2 cup shredded (1.1 kg), Romaine or cos, raw
Lemon juice
Garlic 8 tbsp (120 g), Raw
9 clove (27 g), Raw
Lime juice
Mushrooms 1/4 cup (60 g), Raw
5 1/4 mushroom, whole (441 g), Portabella, raw
Olives
Asparagus 2 cup (269 g), Ripe, canned (small-extra large)
48 spear, medium (5-1/4" to 7" long) (768 g), Raw
Limes
Tomatoes 3/4 fruit (2" dia) (50 g), Raw
7 medium whole (2-3/5" dia) (861 g), Red, ripe, raw, year
round average
Dairy Products
Lettuce
Egg
3 2/3 cup shredded (103 g), Red leaf, raw
65 1/4 large (3.26 kg), Whole, fresh eggs
Red bell pepper
Butter
3 medium (approx 2-3/4" long, 2-1/2 dia.) (357 g), Sweet,
raw 30 2/3 tbsp (435 g), Unsalted
Mushrooms Cheddar cheese

4 cup, whole (384 g), White, raw 52 oz (1.47 kg),
Chili peppers Cream cheese

1/2 cup (70 g), Green, canned 15 3/4 tbsp (228 g),
Zucchini Heavy whipping cream

1 medium (196 g), Summer squash, includes skin, raw 2/3 cup, uid (yields 2 cups whipped) (159 g), Fluid
Okra Feta cheese

2 cup (200 g), Raw 2 oz (57 g),
Onions Mozzarella cheese

1/2 medium (2-1/2" dia) (55 g), Raw 16 oz (454 g), Part skim milk
Avocado Guacamole Parmesan cheese

2 tbsp (30 g), Freshdirect 18 1/3 tbsp (92 g), Shredded
Provolone cheese
24 oz (680 g), Pork Products
Asiago Italian Canadian bacon
1 oz (28 g), Wegmans 6 slice (6 per 6-oz pkg.) (144 g), Pork, cured, grilled
Sour cream Bacon

1 1/2 cup (345 g), Cultured 31 2/3 oz (898 g), Raw, cured pork
Monterey cheese Hot Dogs

4 oz (113 g), Includes Pepper Jack 6 frank (270 g), Kroger
Egg, hard-boiled
4 large (200 g), Whole, cooked Sausage and Lunch Meat
Creme Fraiche Fresh Cheese Pepperoni
1 oz (28 g), Whole Foods Market 12 oz (336 g), Pork, beef
Lowfat milk Italian salami

1/4 cup (61 g), Fluid, 1% milkfat, with added vitamin a 7 oz (196 g), Pork
and vitamin d
Sausage
1 link (84 g), Beef, pork, chicken, skinless, smoked
Beverages
Water Spices and Herbs
2/3 cup (158 g), Plain, clean water
Salt
1 2/3 tbsp (30 g), Table
Poultry Products
Garlic powder
Chicken breast 1/4 tbsp (2.42 g), Spices
6 1/3 half breast ( llet) (747 g), Broilers or fryers, meat
Onion powder
only, raw
1/4 tbsp (1.73 g), Spices
Canned chicken
8 cup (1.64 kg), No broth Balsamic vinegar
1/4 cup (64 g),
Beef Products Mustard

8 tbsp (120 g), Prepared, yellow
Beef tenderloin
16 oz (454 g), Separable lean and fat, trimmed to 1/8" fat, Pepper
all grades, raw 1 1/4 tbsp (8 g), Spices, black
T-bone steak Parsley

16 oz (454 g), Beef, short loin, separable lean and fat, 1/4 tbsp (0.4 g), Spices, dried
trimmed to 1/8" fat, select, raw
Dijon mustard
Ground beef 16 1/2 tbsp (248 g), Grey poupon
48 oz (1.36 kg), 80% lean meat / 20% fat, raw
Tarragon
3 1/2 tbsp, leaves (6.3 g), Spices, dried
Paprika
1/4 tbsp (1.73 g), Spices
Red wine vinegar

1/4 cup (60 g),
Cinnamon
1/3 tbsp (2.6 g), Spices, ground Fats and Oils
Ginger Olive oil
1 tbsp (5.4 g), Spices, ground 22 tbsp (297 g), Salad or cooking
Basil Vegetable oil

18 leaf, whole (9 g), Fresh 4 2/3 tbsp (65 g), Natreon canola, high stability, non
trans, high oleic (70%)
Spearmint
342 leaf, whole (17 g), Fresh Light mayonnaise
6 1/2 tbsp (98 g), Salad dressing, light
Soups and Sauces Olive Oil

2/3 tablespoon (10 g), Wawa
Worcestershire sauce
1/4 tbsp (4.25 g), Sun ower oil
2 tbsp (27 g), Linoleic, (approx. 65%)
Beef broth or bouillon canned soup
1/4 cup (60 g), Ready-to-serve
Sweets
Pepper or hot sauce
Honey
24 2/3 tsp (116 g), Ready-to-serve
1 tbsp (21 g),
Chicken broth bouillon
3/4 cube (3 g), Dry, cubes Sucralose
1 packet (1 g), Sweeteners, tabletop, splenda packets
Chicken broth
2 1/3 cup (560 g), Soup, canned, less/reduced sodium
Uncategorized
Nut and Seed Products Roast beef, deli style, prepackaged, sliced
20 slice oval (60 g),
Almonds
3 1/4 cup, whole (465 g), Nuts, raw
Pecans
1 3/4 cup, halves (173 g), Nuts

Sophie 1st Month Meal Plan

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Sophie 1st Month Meal Plan

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Sophie 1st month meal plan

Egg 1 extra large 80.1 0.4g 5.3g 7.0g

Butter 1 tbsp 101.8 0.0g 11.5g 0.1g

Chives 1 tbsp chopped 0.9 0.1g 0.0g 0.1g

Cheddar cheese 2 tbsp, shredded 56.8 0.2g 4.7g 3.4g

Dinner 710 Calories, 13.4g Carbs, 58.8g Fat, 34.4g 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

Spinach 1/2 cup 3.4 0.5g 0.1g 0.4g

Scallions 1 medium 4.8 1.1g 0.0g 0.3g

Avocados 1/4 fruit 80.4 4.3g 7.4g 1.0g

Salt 1/4 tsp 0 0g 0g 0g

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

Snacks 1 463 Calories, 19.4g Carbs, 38.8g Fat, 16.2g Protein

Cheddar cheese 1 oz 115.1 0.4g 9.6g 6.8g

Mustard 6 tsp or 1 packet 18 1.7g 1.0g 1.1g

Scallions 4 large 32 7.3g 0.2g 1.8g

Lemon juice 1 lemon yields 10.3 3.2g 0.1g 0.2g

Olive oil 2 tbsp 238.7 0g 27g 0g

Pepper 2 dash 0.5 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 681 Calories, 14.5g Carbs, 55.7g Fat, 33.1g Protein

Worcestershire sauce 1/8 tsp 0.6 0.1g 0g 0g

Parsley 1/4 tsp 0.4 0.1g 0.0g 0.0g

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

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

Feta cheese 1/4 cup, crumbled 99 1.5g 8.0g 5.3g

Olive oil 2 tbsp 238.7 0g 27g 0g

Lemon juice 1/2 tsp 0.6 0.2g 0.0g 0.0g

Pepper 2 dash 0.5 0.1g 0.0g 0.0g

Garlic 2 tsp 8.3 1.9g 0.0g 0.4g

Parmesan cheese 2 tbsp 42 1.4g 2.8g 2.8g

Snacks 1 455 Calories, 4.6g Carbs, 30.0g Fat, 40.2g 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 medium 125.8 0.6g 8.4g 11.1g

Pepper 1 dash 0.3 0.1g 0.0g 0.0g

Cream cheese 1 tbsp 49.6 0.6g 5.0g 0.9g

Dinner 653 Calories, 5.7g Carbs, 48.5g Fat, 47.7g Protein

Pepper 1/2 tsp 2.6 0.7g 0.0g 0.1g

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

Mushrooms 1 1/2 cup diced 28.4 5.0g 0.5g 2.7g

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

Cheddar cheese 1 slice 113.7 0.4g 9.5g 6.7g

Egg 1 medium 62.9 0.3g 4.2g 5.5g

Dinner 648 Calories, 12.6g Carbs, 51.9g Fat, 36.5g Protein

Butter 1/2 tbsp 50.9 0.0g 5.8g 0.1g

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

Asparagus with Sliced Almonds and Parmesan

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

Snacks 1 455 Calories, 4.6g Carbs, 30.0g Fat, 40.2g Protein