Tips For Low-Carb Diet Beginners +A Printable Week One Keto/Low Carb 7 Day Meal Plan & Progress-Diet Program

HOW TO START A LOW CARB DIET

There is a handy infographic at the end of this post that will help you get started.

It may seem daunting how to start changing you and your families way of eating. It doesn’t have to be. Just start little by little. Every change you make, gets you a step closer to being healthier.

Think of it like a scale of what’s best and what’s not. At one end you have fried, processed carbs, cakes, sweets, ice cream. At the other end, very little carbs, whole foods, and no packaged goods.

Don’t think it is impossible. Just do the best you can and each step is a step closer. Every step you can take to reduce your carbohydrate consumption is fantastic.

At one end you have fried, processed carbs, cakes, sweets, ice cream. At the other end, very little carbs, whole foods, and no packaged goods. Don’t think it is impossible.

Just do the best you can and each step is a step closer. Every step you can take to reduce your carbohydrate consumption is fantastic. If you eat 3 meals a day and maybe 3 snacks, that equates to 42 opportunities (or food choices) to improve.

How about you start by just changing your snacks to begin with. Already you have improved 21 of your food choices each week. You’re halfway there.

Once your comfortable with this, now improve your breakfast. Now you have improved 28 out of 42. Next your dinner, and then your lunch. This is sometimes the hardest as so many eat out at lunch.

Each meal you have which is a good choice, is one less bad meal. Ditch the processed carbs!

These are the first 5 things you should stop to cut our sugar and carbs from your diet: Take a look at my post onLow Carb Hacks where you can easily see how to make better choices and low carb swaps.

  1. Fizzy drinks, fruit juice, flavoured milk and energy drinks – liquid sugar in a bottle. Even the fruit juice and flavoured milk.
  2. Sweets, confectionary, sugary treats – and don’t be fooled but the ones that market themselves as being made with real fruit juice. They are still little cubes of sugar but packed into an attractive sweet.
  3. Baking, cakes, biscuits, pastries – all incredibly high in sugar, wheat, carbs and bad fats.
  4. Cereals – especially the wholegrain ones. Highly processed, high in sugar and fortified. It will make you have a low sugar crash later in the morning and not fulfil you.
  5. Sugar & Flour – if you give up these 2 things, you will improve your health, weight and nutrition beyond belief. People may say it is restrictive and you are giving up entire food groups, but what you are giving up is food products. It is only because flour and sugar are made into so many products that it appears to be restrictive. Even just 10 years ago, these products weren’t available. Supermarkets looked very different to how they do now.

SO WHAT CAN YOU EAT?

Take a look at the Low Carb Starter Pack which has 25 easy recipes for beginners, meal plan, shopping list, a progress tracker and simple guides.

  • Meat – all types of beef, pork, chicken, lamb etc. Do not trim the fat or the skin off the chicken – yay –
  • Fish – all types especially those high in Omega 3 such as salmon, mussels, tuna, sardines …
  • Chicken – skin on, free range
  • Vegetables – all types that grown above the ground. Leafy greens, spinach, silver beet, broccoli, cauliflower, cabbage, avocados, courgettes, aubergines, capsicums, mushrooms, lettuce …..
  • Cheese – choose the full fat varieties.
  • Cream – full fat, double, whipping.
  • Full fat milk – avoid all flavored milks and avoid any milk in large quantities because even though it may only contain 5% carbs, it is easy to drink a 250ml serving which equates to 12.5g carbs.
  • Nuts and seeds – a great snack but just watch not to overindulge, especially on cashews which have a higher carb content and many nuts are high in omega 6 and we need to watch our 3/6 ration.
  • Eggs – choose free range if you can
  • Fruit – best to eat the low carb, nutrient dense berries such as blueberries, blackberries etc. Serve with double cream to ensure you are satiated for longer.
  • Fats – use butter, olive oil, coconut oil (high in oleic acid), lard

WHAT TO AVOID?

  • All processed sugar drinks – this includes fizzy drinks, flavoured milks, sports drinks, energy drinks and especially fruit juices which are incredibly high in carbs.
  • All cakes, biscuits, jams, sweets.
  • Seed Oils  stop using any seed oils such as sunflower, canola, corn, grapes or margarines. They are all high in inflammatory Omega 6
  • All cereals – if you look at most cereal packets, they contain anywhere from 50%-80% carbs. No wonder they are known as CEREAL KILLERS!!!
  • Bread, pasta, potatoes, sugar etc. There is no nutritional value in these foods. You may argue that there is fibre and B group vitamins, true, but you by gain so much more fibre and vitamins by increasing your vegetable intake and stopping the leaky gut that wheat creates which also reduces your vitamin/nutrient absorption. There is no known bread or pasta deficiency in medicine!
  • Fruit is something that should be limited because of the high fructose content. It is natures candy. Yes fruit has vitamins and healthy nutrients, but you will be getting far more nutrients from your increase veggie intake. Choose nutrient dense, low carb fruits such as berries. Fruit such as pineapple, mango, and especially dried fruits, should be avoided. Also avoid ALL fruit juices. They have an incredibly high glycaemic index, which will make your insulin spike (and start storing fat again). “If you are overweight, fruit is not your friend”.
  • All wheat products have a high GI, raise your blood sugar and increase appetite
  • Grains avoid all grains including wheat, oats, barley, spelt, sorghum
  • Pasta  high in carbohydrates and almost no nutritional value
  • Potatoes as above
  • Starchy vegetables if you can tolerate some carbs, choose highly coloured starchy vegetables such as pumpkin, carrots, beetroot or sweet potato for their wonderful phytonutrients and vitamins.
  • Rice very little nutritional value. Generally used to bulk out a meal. Try substituting rice for more vegetables.
  • Rice crackers these are almost 80% carbs and incredibly processed, especially the flavored ones. Avoid.
  • Diet or low fat products check the labels and you will see how processed they are and how much higher in carbs they are compared to their regular version e.g, low fat cream cheese can be up to 15% carbs, whereas the regular is only4%

SOMETIMES FOODS

If you don’t have weight to lose, are metabolically healthy and all your blood results are within your goal, you can occasionally have the following.

  • Red wine not sweet varieties
  • Dark chocolate 85% or above
  • Low carb baking part of the ethos of going low carb is to give up the sweet treats, but when the need arises, best to make it a low carb recipe

WEEKLY MEAL PLANNER

How many carbs you consume depends on your health goals. Your daily carb allowance will be different for someone who is weight stable, diabetic, or someone who has a lot of weight to lose. Personally I don’t count anything anymore as I know all the foods I choose are low carb, sugar free, grain free and my appetite is well regulated.

All the nutrition panels in my recipes are guides only. There are so many variables with different brands that you choose so if your carb requirement is strict, please calculate your own for accuracy.

From the examples below, you can choose your own weekly meal plan. It will take some time to adjust your appetite, but believe me, it will change. In the meantime, if you are hungry, increase your healthy fats at each meal.

It really will keep you fuller for longer, but to do this, you MUST decrease your carbs (otherwise your diet is nothing more than a standard high carb high fat diet). So pour more healthy oils onto your salad, snack on nuts, coconut cream etc. Click here for my list of top snack foods.

BREAKFAST Grain Free Cinnamon Crunch. This is a fabulous and healthy alternative to sugar laden cereals. Make a big batch every few weeks and enjoy it with milk, berries or yoghurt. | ditchthecarbs.com

Choose 1 – Click here for all breakfast recipes

LUNCH 

Crustless Bacon & Egg pie. An incredibly easy recipe which is grain free, gluten free, wheat free and low carb. | ditchthecarbs.com

Choose 1 – Click here for all lunch recipes

  • last nights leftovers are KING!
  • salad with any combination of lettuce, spinach, avocado, tuna, salmon, chicken, bacon, egg, olives, tomatoes, feta, capsicums, spring onion, beetroot, etc and add oil, full fat (not lite) mayonnaise
  • crustless bacon and egg pie
  • salmon crustless quiche
  • rice free sushi
  • salmon zoodles
  • my children regularly make themselves smoothies, bacon (2 minutes in the microwave covered with kitchen paper), scrambled eggs with cheese in the microwave (mix 2 eggs, cheese, milk – 1 minute, stir, 30 seconds, stir, 30 seconds, stir). They used to moan and complain there are no cereals in the house, but they have learned to cook their own breakfasts and look for what ingredients we have rather than reach for a box of cornflakes
  • easy egg salad

DINNERS 

Slow Cooker Malaysian Beef Curry | ditchthecarbs.com

Choose 1 – Click here for all dinner recipes

  • good quality meat and plenty of low starch vegetables. Add fat in the form of butter or cream cheese on the table for encouraging children to eat their vegetables. Add stilton onto steaks, grated cheese onto broccoli, hollandaise sauce, cream sauces.
  • try and make your regular recipes to start but remove the carbs, so a stir fry and remove the rice and add a double helping of vegetables to the mix. Make meatballs and zoodles. Roast dinner but without the potatoes. Lasagne but use zucchini slices instead of lasagne sheets.
  • Fish, fish, fish. The oilier the better to increase your omega 3 and essential fatty acids for brain power, such assalmon, tuna, mackerel, sardines.
  • Chicken tenderloins wrapped in bacon with a cream cheese sauce
  • Burgers – homemade and no bun. Add salad, avocado, cheese, grated carrot, mushrooms, ….

SNACKSHealthy Sugar Free Snacks | ditchthecarbs.com

Click here for all snack recipes

  • I dont tend to snack much these days, but if I do I make a snack tray for the children
  • most days I have a decaffeinated coffee made with full fat milk and added cream. This usually fills me up and I don’t need much more although it did take quite a long time before snacking wasn’t part of my day
  • cubes of cheese
  • small handful of nuts (not cashews)
  • coconut cream in the fridge goes quite firm so you can eat a spoon or two to keep hunger at bay (or add cocoa powder and stevia for a chocolate fix)
  • very dark chocolate – the higher % the better as you won’t want more than 2 squares and it is actually good for you
  • a boiled egg
  • cheese or pate on cucumber slices instead of crackers
  • cheese and olives

Don’t worry if you have a bad meal or a bad day. Congratulate yourself on how you have improved, from when you started and probably all of your 42 food choices a week were so unhealthy. As you continue, you will feel so much better from eating low carb, you wont want little slip ups any more.

“STRIVE FOR IMPROVEMENT, NOT PERFECTION”

I didn’t go through my pantry and throw away all my high carb foods, I just used them up slowly, then didn’t replace them. My bread maker, toaster and bread bin are all gone.

That was a great day. I got to the point where I hadn’t bought bread in over 2 months, so decided this was the day. Wow, how much better your kitchen bench looks!

Start by thinking of your regular meals and just think about how you can cut the carbs out. Have a roast dinner but cut out the potatoes and root vegetables but have as many other vegetables as you like. Instead of crumbed fish and chips, have grilled salmon on salad with a lemon dressing.

Have a hamburger but not the bread bun, load it up with veggies and cheese. Instead of a sandwich, have the fillings on a salad or wrapped in a nori (seaweed) sheet, wrapped in slices of ham or other deli meats. And instead of cheesecake with biscuit base and sugar laden filling, have a base made of ground almonds topped with cream, cream cheese and berry filling.

Start to google low carb recipes, submit your own to me and I can add them here. It’s amazing how you can tweak your old favourites to remove the carbs and add more vegetables, fat and dressings. Your diet will be more meat and plant based and far less processed than before.

Photo credit to Dr Ted Naiman MD Check out his website BurnFatNotSugar.comThe low carb food pyramid which is based on real food, healthy oils and good quality protein. | ditchthecarbs.com

Week One Keto/Low Carb 7 Day Meal Plan & Progress

OK, can I just be honest and say that this 7 day keto menu plan thingy is a lot harder than I thought it would be????  (If you have no idea what I’m talking about, you can get caught up by reading the 3 day keto kickstart post.)  I’m sure it’s just my inexperience, and it will get easier after the learning curve, but keeping the carbs below 20g, making it budget friendly, not too much time spent cooking, finding ways to repurpose leftovers, etc. takes time!

This first version will be in list format, because I just didn’t have time yet to figure out other options. In the future it will either be in table format with links, in a downloadable pdf, something more user friendly than this. But this is what I’ve got this week, since I only had 2 days to figure it out so far!

If you want to print it I suggest cutting and pasting into a word document for now. Future low carb menu plans will hopefully be more user friendly (and will be posted every Saturday.)

UPDATE:  Download a printable copy of this week’s meal plan here!

7 day menu plan for keto or atkins diet by mellissa sevigny of I breathe I'm hungry

I kept the calories around 1600 per day give or take, and the carbs below 20g (obviously). I also posted daily nutrition totals, and also nutrition info for each item. That way, if you need to make substitutions you can figure out how it will affect your daily stats, and still keep it under 20g net carbs. You may find that you don’t need nearly as much food as this plan calls for – adjust portions and snacks to meet your own needs.

Speaking of substitutions it’s time for some tough love. Hate avocados? Substitute almonds. Allergic to nuts? Eat string cheese. Whether you use these menu plans as a general guideline or follow them to the letter (or not at all), that’s completely up to you.

PLEASE do not email me asking me how many carbs it would add to your day if you substitute one snack or meal from another day on the plan. That’s why I took the time to put the nutrition info on each item, so you can figure that out on your own. You may have to do some math for your own substitutions – don’t ask me to do it for you or I will get cranky.

stop annoying me

There are literally thousands of you, each with your own personal dietary, time, and budget requirements, so it’s just not possible for me to make the perfect menu for your ideal circumstances each week.  I’m doing my best to make the menu plans easy to follow, not break the bank time or money-wise, and hopefully be delicious and satisfying – so please try to be flexible and reasonable with your expectations each week.

For example, if you hate cauliflower, please don’t email me to ask me if I have any other suggestions for you on that particular day. Ain’t nobody (specifically me) got time for that. I don’t mean to sound harsh, but I just can’t hold your hand through every single decision you’ll need to make on what to eat each day. I have a hard enough time managing my own!

And for the love of all that is decent, NEVER, EVER email me telling me that your keto calculator says that you need to eat 141.7 calories and 9.2g fat more than my menu for the day calls for – and then ask me what you should eat! I CANNOT BE HELD RESPONSIBLE FOR THE SNARKY RESPONSE THAT WILL PROBABLY SHOW UP IN YOUR INBOX AS A RESULT.  (I don’t like it when my voice sounds like this.)  🙅 😡 🙊

It’s time to educate yourself and put yer thinking caps on if you haven’t already. I very much want you to succeed (really I do!) and I’m here to help, but there’s a limit to how much time I can spend on this.  That being said, if you have legitimate questions, requests, or suggestions for future menu plans (too much variety/cooking, not enough? etc.) and how to improve them – please DO feel free to leave them in the comments!  And if you spot an error somewhere please do let me know so I can fix it!!!!

Also in the comments, please keep us posted each week as to how you are doing – feeling great? Miserable? Lost a ton of weight? None? WE WANT TO HEAR ABOUT IT! I’m hoping that we can congratulate or console each other on our amazing progress (or lack thereof) each week. In fact I’m really looking forward to that part!!!

Finally, as a reminder, if you haven’t gotten your ketostix yet, you should order some or run out to your Walmart or Pharmacy – they aren’t expensive and it’s nice to have validation that you are in ketosis once you get started!

Ok, next I’m posting the menu plan, below that you will find a shopping list, and finally notes on suggested prep.

Week One 7 Day Keto Menu Plan

Day One

(Totals: 1650 calories, 132g fat, 14g net carbs, 88g protein)

Breakfast:

3 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1/2 hass avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)

Lunch

1/2 cup Simple Egg Salad (166 calories, 14g fat, 1g net carbs, 10g protein)
4 Romaine Lettuce Leaves (4 calories, 0g fat, 0g net carbs, 0g protein)
2 slices cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)

 

Keto Egg Salad from Mellissa Sevigny at I Breathe I'm Hungry

Snack

24 raw almonds (166 calories, 15g fat, 2g net carbs, 6g protein)

Dinner

6 oz rotisserie chicken (276 calories, 11g fat, 0g net carbs, 42g protein)
3/4 cup Easy Cauliflower Gratin (215 calories, 19g fat, 2g net carbs, 6g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp Caesar Salad Dressing (sugar free) (170 calories, 18g fat, 2g net carbs, 1g protein)

low carb cauliflower gratin

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Two

(Totals: 1636 calories, 126g fat, 18.5g net carbs, 88g protein)

Breakfast:

3 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)

Lunch

2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp Caesar Salad Dressing (sugar free) (170 calories, 18g fat, 2g net carbs, 1g protein)
1 cup chopped leftover chicken (276 calories, 11g fat, 0g net carbs, 42g protein)

Snack

1/2 hass avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)

Dinner

1 italian sausage link, cooked and sliced (230 calories, 18g fat, 1g net carbs, 13g protein)
1 cup cooked broccoli (55 calories, 0g fat, 6g net carbs, 4g protein)
1 Tbsp butter (102 calories, 12g fat, 0g net carbs, 0g protein)
2 Tbsp grated parmesan cheese (42 calories, 3g fat, 0g net carbs, 4g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Three

(Totals: 1512 calories, 119g fat, 18g net carbs, 78g protein)

Breakfast:

2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

2 String Cheese (160 calories, 12g fat, 2g net carbs, 16g protein)

Lunch

1 italian sausage link, cooked and sliced (230 calories, 18g fat, 1g net carbs, 13g protein)
3/4 cup Easy Cauliflower Gratin (215 calories, 19g fat, 2g net carbs, 6g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Dinner

1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)

low carb and gluten free casserole recipe from ibreatheimhungry.com

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Four

(Totals: 1386 calories, 112g fat, 19.5g net carbs, 69g protein)

Breakfast:

3 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1/2 hass avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)

Lunch

1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Dinner

1/2 cup “Anti” Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp italian dressing (sugar free) (35 calories, 3g fat, 0g net carbs, 0g protein)

 

Sun dried Tomato & Feta Meatballs

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Five

(Totals: 1649 calories, 132g fat, 18.5g net carbs, 81g protein)

Breakfast:

2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Lunch

1/2 cup “Anti” Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)

pastalesssalad2small

Snack

5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)

Dinner

1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Six

(Totals: 1604 calories, 122g fat, 19.5g net carbs, 89g protein)

Breakfast:

3 eggs (scrambled or fried) (215 calories, 14g fat, 1g net carbs, 19g protein)
1 tsp butter (36 calories, 4g fat, 0g net carbs, 0g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

24 raw almonds (166 calories, 15g fat, 2g net carbs, 6g protein)

Lunch

1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)

low carb ropa vieja recipe from ibreatheimhungry.com

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Dinner

1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day Seven

(Totals: 1609 calories, 128g fat, 18g net carbs, 90g protein)

Breakfast:

2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein)
2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

2 String Cheese (160 calories, 12g fat, 2g net carbs, 16g protein)

Lunch

1/2 cup “Anti” Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Dinner

1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g protein)
2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein)
2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein)
1 Tbsp chopped cilantro (optional)
1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)

Dessert

2 squares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

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