Sophie 5th Month Meal Plan

Sophie 5th 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 1647 Cal • 31.8g Carbs (15.8g Fiber) • 131.1g Fat • 90.9g Protein
Breakfast 494 Calories, 3.2g Carbs, 38.5g Fat, 31.5g Protein
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
Egg 4 extra large 320.3 1.6g 21.3g 28.1g
Pepper 2 dash 0.5 0.1g 0.0g 0.0g
Salt 2 dash 0 0g 0g 0g
Garlic powder 1/2 tsp 5.1 1.1g 0.0g 0.3g
Bacon - 2 strips 100 Cal •0.3g Carbs •9.5g Fat •3.0g Protein
Bacon 2 strip 100.1 0.3g 9.5g 3.0g
Dinner 645 Calories, 15.8g Carbs, 49.6g Fat, 37.8g Protein

Sliced Steak with Arugula - 1 serving 352 Cal •3.2g Carbs •26.3g Fat •24.4g Protein
Garlic 1/2 cloves, minced 2.2 0.5g 0.0g 0.1g
Arugula 1 1/4 cup 6.3 0.9g 0.2g 0.6g
Red wine vinegar 3/8 tbsp 1.1 0.0g 0g 0.0g
Pepper 3/16 tsp 1.0 0.3g 0.0g 0.0g
Shallots 1/4 tbsp chopped 1.8 0.4g 0.0g 0.1g
Salt 1/4 tsp 0 0g 0g 0g
Olive oil 1 tbsp 119.3 0g 13.5g 0g
Balsamic vinegar 3/8 tbsp 5.3 1.0g 0g 0.0g
Rosemary 5/8 tsp 0.6 0.1g 0.0g 0.0g
Beef top sirloin 4 oz 214.3 0g 12.6g 23.5g
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
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
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
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
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

Broccoli Almondine - 2 serving 272 Cal •17.6g Carbs •21.2g Fat •8.7g Protein
Almonds 1/8 cup, sliced 59.2 2.2g 5.1g 2.2g
Butter 3/16 stick 135.0 0.0g 15.3g 0.2g
Lemon juice 1 tsp 1.1 0.3g 0.0g 0.0g
Broccoli 1/2 lb 77.1 15.1g 0.8g 6.4g

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
Cheddar cheese 2 oz 230.2 0.8g 19.2g 13.6g
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

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
Parmesan cheese 1 tbsp 21 0.7g 1.4g 1.4g
Salt 1/2 dash 0 0g 0g 0g
Pepper 1/2 dash 0.1 0.0g 0.0g 0.0g

Deli Roast Beef , Red Bell Pepper and
Provolone Lettuce Wrap - 2 serving
Roast beef, deli style, prepackaged, sliced 2 slice oval 6.9 0.0g 0.2g 1.1g
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

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
Pecans 1 oz 195.9 3.9g 20.4g 2.6g

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

Deli Beef and Sharp Cheddar Roll-Ups - 2 serving 140 Cal •2.2g Carbs •10.8g Fat •9.1g Protein
Mustard 6 tsp or 1 packet 18 1.7g 1.0g 1.1g
Almonds 2 oz 328.3 12.2g 28.3g 12.0g
Cream Cheese Omelet - 1 omelette 295 Cal •1.3g Carbs •26.8g Fat •11.9g Protein
Egg 2 medium 125.8 0.6g 8.4g 11.1g
Cream cheese 1 tbsp 49.6 0.6g 5.0g 0.9g
Pecans 1 oz 195.9 3.9g 20.4g 2.6g

Bacon Wrapped Guacamole Stuffed Chicken
1 serving
-
Chicken breast 2 half breast 498.8 0g 26.8g 60.5g
Pepper 1/4 dash 0.1 0.0g 0.0g 0.0g
Classic Guacamole 2 Tbsp 60 3g 5.0g 1.0g
Bacon 2 strip 100.1 0.3g 9.5g 3.0g
Oven Baked Summer Squash - 1 serving 40 Cal •8.0g Carbs •0.7g Fat •2.9g Protein
Squash 2 small 37.8 7.9g 0.4g 2.9g
Pam cooking spray 1 spray 2.4 0.1g 0.2g 0.0g

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

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

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

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
Canned chicken 1/2 cup 189.6 0.9g 8.3g 25.9g
Spinach 1 cup 6.9 1.1g 0.1g 0.9g
Tomatoes 1 medium 28.3 6.3g 0.2g 1.5g
Classic Omelet - 2 omelet 599 Cal •2.2g Carbs •47.5g Fat •38.7g Protein
Egg 4 large 286 1.4g 19.0g 25.1g
Vegetable oil 2 tsp 82.6 0g 9.3g 0g

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
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


Sausage and Egg Bites - 1 serving 242 Cal •0.5g Carbs •18.8g Fat •18.3g Protein
Breakfast Sausage 2 oz 170.0 0g 14.0g 12.0g
Egg 1 large 71.5 0.4g 4.8g 6.3g
Onions 2 grams 0.5 0.1g 0.0g 0.0g
Bacon 4 strip 200.2 0.6g 19.1g 6.1g

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
Pepper 3/8 tsp 2.0 0.5g 0.0g 0.1g
Rosemary 1/2 tbsp 1.1 0.2g 0.0g 0.0g

Almonds 1 oz 164.1 6.1g 14.2g 6.0g
Eggs, Cheese, and Bacon Omelet - 1 omelet 378 Cal •2.0g Carbs •26.9g Fat •29.7g Protein
Egg white 3 egg white 62.4 0.9g 0.2g 13.1g
Bacon 3 strip 150.1 0.5g 14.3g 4.5g
Cheddar cheese 3 tbsp, shredded 85.3 0.3g 7.1g 5.0g
Bacon 2 strip 100.1 0.3g 9.5g 3.0g

Garlic 1/2 cloves, minced 2.2 0.5g 0.0g 0.1g
Arugula 1 1/4 cup 6.3 0.9g 0.2g 0.6g
Pepper 3/16 tsp 1.0 0.3g 0.0g 0.0g
Rosemary 5/8 tsp 0.6 0.1g 0.0g 0.0g
Frizzled Cabbage - 2 serving 260 Cal •13.2g Carbs •23.3g Fat •3.1g Protein
Cabbage 1/4 head, medium 56.8 13.2g 0.2g 2.9g
Butter 2 tbsp 203.6 0.0g 23.0g 0.2g

Ham and Asparagus Fritatta - 1 serving 345 Cal •5.4g Carbs •21.8g Fat •30.1g Protein
Butter 1/2 tsp 17.0 0.0g 1.9g 0.0g
Asparagus 1/4 cup 6.7 1.3g 0.0g 0.7g
Sliced ham 2 oz 92.4 2.2g 4.9g 9.4g
Red bell pepper 1/8 cup, sliced 3.6 0.7g 0.0g 0.1g
Egg 3 large 214.5 1.1g 14.3g 18.8g
Parmesan cheese 1/2 tbsp 10.4 0.1g 0.7g 0.9g
Pepper 1/2 dash 0.1 0.0g 0.0g 0.0g
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

Almonds 2 oz 328.3 12.2g 28.3g 12.0g
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
Vegetable oil 1 tbsp 123.8 0g 14.0g 0g
Bacon 4 strip 200.2 0.6g 19.1g 6.1g

Creamy Chicken and Herb Skillet - 1 serving 393 Cal •3.5g Carbs •31.0g Fat •26.5g Protein
Chicken breast 1/4 lb 195.0 0g 10.5g 23.6g
Olive oil 3/8 tbsp 44.8 0g 5.1g 0g
Pepper 1/4 dash 0.1 0.0g 0.0g 0.0g
Shallots 1/4 shallot 7.7 1.8g 0.0g 0.3g
Herb and Garlic Gournay Cheese 1 1/4 oz 141.8 1.2g 15.4g 2.4g
Chicken broth 2 tbsp 1.8 0.1g 0.1g 0.2g
Lemon juice 3/4 tsp 0.8 0.2g 0.0g 0.0g
Parsley 1/2 tbsp 0.7 0.1g 0.0g 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

Curry Cheddar Scrambled Eggs - 2 serving 437 Cal •2.5g Carbs •32.4g Fat •32.1g Protein
Curry powder 1/2 tsp 3.3 0.6g 0.1g 0.1g
Egg 4 large 286 1.4g 19.0g 25.1g
Cheddar cheese 4 tbsp, shredded 113.7 0.4g 9.5g 6.7g
Butter 1 tsp 33.9 0.0g 3.8g 0.0g
Bacon 2 strip 100.1 0.3g 9.5g 3.0g

Bacon 2 strip 100.1 0.3g 9.5g 3.0g
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


Ham and Asparagus Fritatta - 1 serving 345 Cal •5.4g Carbs •21.8g Fat •30.1g Protein
Butter 1/2 tsp 17.0 0.0g 1.9g 0.0g
Asparagus 1/4 cup 6.7 1.3g 0.0g 0.7g
Sliced ham 2 oz 92.4 2.2g 4.9g 9.4g
Red bell pepper 1/8 cup, sliced 3.6 0.7g 0.0g 0.1g
Egg 3 large 214.5 1.1g 14.3g 18.8g
Parmesan cheese 1/2 tbsp 10.4 0.1g 0.7g 0.9g
Pepper 1/2 dash 0.1 0.0g 0.0g 0.0g
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

Almonds 1 oz 164.1 6.1g 14.2g 6.0g
Skinny Pancakes - 1 pancake 279 Cal •5.7g Carbs •24.2g Fat •10.1g Protein
Coconut oil 1/2 tbsp 58.6 0g 6.8g 0g
Egg 1/2 large 35.8 0.2g 2.4g 3.1g
Vanilla extract 1/4 tsp 3.0 0.1g 0.0g 0.0g
Water 1 tbsp 0 0g 0g 0g
Almond Flour 1/4 cup 180 5.0g 15g 7.0g
Stevia Sweetener 3/4 tsp 1.5 0.4g 0g 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

Almonds 2 oz 328.3 12.2g 28.3g 12.0g
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
Bacon 4 strip 200.2 0.6g 19.1g 6.1g

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

Canned chicken 1/2 cup 189.6 0.9g 8.3g 25.9g
Egg 4 large 286 1.4g 19.0g 25.1g

Easy Sautéed Spinach - 2 recipe 234 Cal •5.0g Carbs •23.5g Fat •3.8g Protein
Butter 2 tbsp 203.6 0.0g 23.0g 0.2g
Spinach 4 cup 27.6 4.4g 0.5g 3.4g
Pepper 10 dash 2.5 0.6g 0.0g 0.1g

Almonds 2 oz 328.3 12.2g 28.3g 12.0g
Egg and Onion Scramble - 2 omelet 317 Cal •14.6g Carbs •17.3g Fat •23.7g Protein
Egg 4 medium 251.7 1.3g 16.7g 22.1g
Onions 2 small 56 13.1g 0.1g 1.5g
Vinegar 4 tsp 3.6 0.0g 0g 0g
Bacon 4 strip 200.2 0.6g 19.1g 6.1g

Salami - 2 serving
Honey 1/2 tbsp 31.9 8.7g 0g 0.0g
Pepper 1/8 tsp 0.7 0.2g 0.0g 0.0g
Spinach 4 cup 27.6 4.4g 0.5g 3.4g

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

Bacon 2 strip 100.1 0.3g 9.5g 3.0g
Easy Delicious Asparagus - 1 serving 100 Cal •3.9g Carbs •8.6g Fat •3.1g Protein
Olive oil 1/2 tbsp 59.7 0g 6.8g 0g
Asparagus 1/8 lb 11.3 2.2g 0.1g 1.2g
Lemon juice 3/4 tbsp 2.5 0.8g 0.0g 0.0g
Pepper 1/4 dash 0.1 0.0g 0.0g 0.0g
Parmesan cheese 1 1/4 tbsp 26.3 0.9g 1.7g 1.8g

Canned chicken 1 cup 379.2 1.8g 16.6g 51.9g
Spinach 2 cup 13.8 2.2g 0.2g 1.7g

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

Spinach 6 cup 41.4 6.5g 0.7g 5.1g

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
Bacon 2 strip 100.1 0.3g 9.5g 3.0g

Firecracker Burgers - 1 serving 398 Cal •1.2g Carbs •31.3g Fat •26.6g Protein
Ground beef 1/4 lb 287.7 0g 22.7g 19.4g
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
Brussel Sprouts in Duck Fat - 2 cup 304 Cal •16.4g Carbs •26.1g Fat •6.0g Protein
Brussels sprouts 2 cup 75.7 15.8g 0.5g 5.9g
Pepper 1/2 tsp 2.6 0.7g 0.0g 0.1g
Duck fat 2 tbsp 225.8 0g 25.5g 0g


Spinach and Cheese Omelet - 1 serving 366 Cal •2.6g Carbs •27.9g Fat •25.6g Protein
Egg 2 medium 125.8 0.6g 8.4g 11.1g
Pecans 1 oz 195.9 3.9g 20.4g 2.6g

Chicken Breast with Fresh Herbs - 1 serving 432 Cal •3.7g Carbs •29.9g Fat •36.3g Protein
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
Roasted Broccoli with Parmesan Lemon Butter

Sauce - 2 serving
Broccoli 2 cup owerets 39.8 7.4g 0.5g 4.2g
Butter 0.8 tbsp 81.5 0.0g 9.2g 0.1g
Lemon juice 0.4 tbsp 1.3 0.4g 0.0g 0.0g
Lemon zest 0.4 tsp 0.8 0.2g 0g 0g
Salt 0.4 dash 0 0g 0g 0g
Parmesan cheese 0.8 tbsp 16.6 0.1g 1.1g 1.5g

Almonds 1 oz 164.1 6.1g 14.2g 6.0g
Huevos Pericos - 1 serving 301 Cal •5.8g Carbs •20.7g Fat •22.2g Protein
Olive oil 1 tsp 39.8 0g 4.5g 0g
Tomatoes 1/2 medium whole 11.1 2.4g 0.1g 0.5g
Salt 1 1/2 dash 0 0g 0g 0g
Bacon 4 strip 200.2 0.6g 19.1g 6.1g

Bacon 2 strip 100.1 0.3g 9.5g 3.0g
Sautéed Zucchini - 1 recipe 92 Cal •7.6g Carbs •6.5g Fat •3.0g Protein
Zucchini 3/4 large 41.2 7.5g 0.8g 2.9g
Butter 1/2 tbsp 50.9 0.0g 5.8g 0.1g
Pepper 1/16 tsp 0.3 0.1g 0.0g 0.0g

Almonds 1 oz 164.1 6.1g 14.2g 6.0g
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

Chicken Breast with Fresh Herbs - 1 serving 432 Cal •3.7g Carbs •29.9g Fat •36.3g Protein
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

Spinach 6 cup 41.4 6.5g 0.7g 5.1g

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


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

Salami - 2 serving
Honey 1/2 tbsp 31.9 8.7g 0g 0.0g
Pepper 1/8 tsp 0.7 0.2g 0.0g 0.0g
Spinach 4 cup 27.6 4.4g 0.5g 3.4g

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 oz 195.9 3.9g 20.4g 2.6g

Bacon 2 strip 100.1 0.3g 9.5g 3.0g
Baked and Dressed Zucchini - 1 serving 73 Cal •7.6g Carbs •4.2g Fat •2.9g Protein
Zucchini 2 small 40.1 7.3g 0.8g 2.9g
Olive oil 3/4 tsp 29.8 0g 3.4g 0g
Pepper 1/4 dash 0.1 0.0g 0.0g 0.0g
Peppermint 1/2 tbsp 1.1 0.2g 0.0g 0.1g

Lime juice 4 tsp 5 1.7g 0.0g 0.1g

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

Chicken, Bacon, and Asparagus Skillet - 1 serving 487 Cal •7.2g Carbs •35.1g Fat •35.5g Protein
Chicken thigh 2 thigh, bone removed 415.5 0.5g 31.2g 31.1g
Bacon 3/4 strip 37.5 0.1g 3.6g 1.1g
Chicken broth 2 tbsp 1.8 0.1g 0.1g 0.2g
Asparagus 1/4 lb 22.7 4.4g 0.1g 2.5g
Squash 1/4 small 4.7 1.0g 0.1g 0.4g
Pepper 1/4 dash 0.1 0.0g 0.0g 0.0g

Almonds 2 oz 328.3 12.2g 28.3g 12.0g
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
Bacon 2 strip 100.1 0.3g 9.5g 3.0g

Quick and Easy Low Carb Caprese Salad

1 serving
-
Cherry tomatoes 5 cherry tomato 15.3 3.3g 0.2g 0.7g
Mozzarella cheese 1/2 cup, diced 167.6 1.8g 10.5g 16.0g
Basil 1 tbsp, chopped 0.6 0.1g 0.0g 0.1g


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

Keto pizza cups - 12 pizza cups 311 Cal •6.5g Carbs •23.1g Fat •18.7g Protein
Onions 1/8 medium 5.5 1.3g 0.0g 0.2g
Jalapeno peppers 1/2 pepper 2.0 0.5g 0.0g 0.1g
Pepper 1/2 dash 0.1 0.0g 0.0g 0.0g
Oregano 1/2 tsp, ground 2.4 0.6g 0.0g 0.1g
Sauteed Dandelion Greens - 2 serving 294 Cal •11.5g Carbs •27.8g Fat •3.2g Protein
Crushed red pepper akes 1/8 tsp 0.6 0.1g 0.0g 0.0g
Dandelion greens 2 cup, chopped 49.5 10.1g 0.8g 3.0g
Garlic 1 1/4 clove 5.6 1.2g 0.0g 0.2g

Lime juice 4 tsp 5 1.7g 0.0g 0.1g

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

Turkish Style Zucchini Fritters - 2 serving 257 Cal •12.3g Carbs •19.7g Fat •9.1g Protein
Onions 1/2 medium 22 5.1g 0.1g 0.6g
Zucchini 1/2 cup, chopped 10.5 1.9g 0.2g 0.8g
Pepper 1/2 dash 0.1 0.0g 0.0g 0.0g
Dill weed 1/2 tbsp 3.9 0.9g 0.1g 0.3g
Carrots 3/8 cup grated 16.9 4.0g 0.1g 0.4g

Almonds 2 oz 328.3 12.2g 28.3g 12.0g
Recipes
Per 1 serving :
5 Minute Pepperoni Pizza 336 Cal • 6.8g Carbs (2.6g Fiber) • 25.2g Fat • 20.8g Protein
Scaled to 2 serving Directions are for original recipe of 1 serving
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 24
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 4, Prep 1 ounce for
Snacks 1 on Day 8, Prep 2
ounce for Snacks 1 on Day 10,
Day 13, Prep 2 ounce for
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)
Day 1
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 2 strips for Breakfast on

Day 1, Prep 4 strips for
Breakfast on Day 3, Prep 4
strips for Breakfast on Day 8,
Day 29
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
Day 26
Per 1 serving :
Bacon Wrapped Guacamole Stuffed Chicken 659 Cal
• 3.3g Carbs (2.0g Fiber) • 41.4g Fat • 64.5g Protein
2 half breast Chicken breast 1 Lay the chicken at, season the outside with salt and pepper,
(290 g) spread 1/4 of the guacamole on each of the chicken breasts;
1/4 dash Salt (0.1 g) wrap each in 2 slices of bacon
1/4 dash Pepper (0 g) 2 Grill over indirect medium heat, with the lid down, until the
2 Tbsp Classic Guacamole bacon is crispy and the chicken is cooked (160 degrees F to 165
(30 g) degrees F), about 20-30 minutes, or bake in a preheated oven
Prep 1 serving for Dinner on 2 strip Bacon (24 g) 400 degrees F on a wire rack on a baking pan until cooked,
Day 5 about 20-30 minutes, turning the oven to broil for the last few
minutes to ensure that the bacon is crispy.
3 Enjoy!
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 7, Prep 2 serving for
5 Adjust the bacon so that it is evenly distributed along the length
Dinner on Day 12, Prep 2
of the hot dog.
serving for Dinner on Day 15,
6 Place them on a foil-lined baking sheet and broil on the top
oven rack until the bacon is crisp, 5-10 minutes.
Dinner on Day 22, Prep 2 7 Watch them closely after the rst couple of minutes so that the
serving for Dinner on Day 26 hot dogs don't burn.
8 Recipe inspired by:
http: //genaw.com/lowcarb/baconwrapped_dogs.html
Per 1 serving :
Baked and Dressed Zucchini 73 Cal • 7.6g Carbs (2.5g Fiber) • 4.2g Fat • 2.9g Protein
2 small Zucchini (236 g) 1 Preheat oven to 400 degrees F.
3/4 tsp Olive oil (3.4 g) 2 Give the zucchini a good wash and pat dry. In a baking dish, toss
1/4 dash Salt (0.1 g) the zucchini with the olive oil and a generous dash of salt and
1/4 dash Pepper (0 g) pepper.
1/2 tbsp Red wine vinegar 3 Bake the zucchini for 15 minutes until soft and skin has
(7.4 g) blistered.
Prep 1 serving for Dinner on 1/2 tbsp Peppermint (1.6 g) 4 Once out of the oven, dress with a couple of splashes of red
Day 26 wine vinegar and the chopped mint. Add more olive oil and
salt/pepper if desired.
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 20, Prep 2 serving for undisturbed until eggs just start to set around the edges, about
Breakfast on Day 28 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 :
Broccoli Almondine 136 Cal • 8.8g Carbs (3.6g Fiber) • 10.6g Fat • 4.4g Protein
1/8 cup, sliced Almonds (10 g) 1 PREPARATION: Peel broccoli stems then cut head into 2-inch-
3/16 stick Butter (19 g) wide spears. Slice almonds.
1 tsp Lemon juice (5 g) 2 Cook broccoli in a steamer rack over boiling water in a large
1/2 lb Broccoli (227 g) wide pot, covered, until stems are just tender when pierced with
a knife, 8 to 12 minutes. Remove steamer from pot and discard
cooking water. Cool broccoli 5 minutes.
Prep 2 serving for Dinner on 3 Meanwhile, heat butter in pot over medium heat until foam
Day 2 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):

Brussel Sprouts in Duck Fat 152 Cal • 8.2g Carbs (3.5g Fiber) • 13.1g Fat • 3.0g Protein
Scaled to 2 cup Directions are for original recipe of 2 cup
2 cup Brussels sprouts (176 g) 1 Wash sprouts, cut off and discard stems, then split in half
1/2 tsp Salt (3 g) length wise.
1/2 tsp Pepper (1.1 g) 2 Heat duck fat in a frying pan on medium heat.
2 tbsp Duck fat (26 g) 3 Add brussels sprout halves then season them with salt and
pepper while stirring to coat evenly.
4 Cook until slightly charred on edges, allow to cool, then serve.
Prep 2 cup for Dinner on Day
20
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.
Prep 2 serving for Snacks 1 on

serving for Snacks 1 on Day 9,
serving for Snacks 1 on Day
17, Prep 2 serving for Dinner
on Day 23, Prep 2 serving for
serving for Dinner on Day 27
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 21, 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 23 (3 g) and mint to the pan and swirl the pan to combine.
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 serving :
Chicken, Bacon, and Asparagus Skillet 487 Cal • 7.2g Carbs (3.1g Fiber) • 35.1g Fat • 35.5g Protein
2 thigh, bone removed Chicken 1 Sprinkle chicken with salt and pepper. Chop bacon. In 12-inch
thigh (188 g) skillet cook chicken and bacon over medium-high heat 12
3/4 strip Bacon (9 g) minutes, turning to brown evenly. Carefully add broth; cover
2 tbsp Chicken broth (30 g) and cook 3 to 5 minutes more or until chicken is tender and no
1/4 lb Asparagus (113 g) longer pink. Remove from heat and set aside.
1/4 small Squash (30 g) 2 Trim asparagus spears and chop squash into 1/2" pieces. Set
Prep 1 serving for Dinner on 1/2 tbsp Water (7.4 g) aside.
Day 27 1/4 dash Salt (0.1 g) 3 In a microwave-safe 2-quart dish combine asparagus, squash,
1/4 dash Pepper (0 g) and 2 tbsp water. Sprinkle salt and pepper. Cover with vented
1 medium Scallions (15 g) plastic wrap. Cook on 100% power (high) 3 to 5 minutes until
vegetables are crisp-tender, stirring once. Transfer to plates.
Drizzle cooking liquid; top with chicken, bacon, and chopped
scallions. Enjoy!
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 2 omelet for Breakfast on a crepe-like consistency. (You may have to tilt the pan to allow
Day 7, Prep 2 omelet for the liquid egg to ll gaps and cook.) When the eggs are mostly
Breakfast on Day 16, 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
19, Prep 1 omelet for Breakfast cheese works for a tasty omelet. You can even add vegetables or
on Day 25 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 11
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 5
5 Slide onto plate seam side down.
6 Top with a dollop of cream cheese and enjoy!
Per 1 serving :
Creamy Chicken and Herb Skillet 393 Cal •3.5g Carbs (0.4g Fiber) • 31.0g Fat • 26.5g Protein
1/4 lb Chicken breast (113 g) 1 Brush both sides of chicken breasts with extra virgin olive oil
3/8 tbsp Olive oil (5.1 g) then season both sides with salt and pepper. Cook in an olive
1/4 dash Salt (0.1 g) oil or non-stick sprayed skillet over medium-high heat until no
1/4 dash Pepper (0 g) longer pink in the center, then remove to a plate and set aside.
1/4 shallot Shallots (11 g) 2 Turn heat down to medium then add extra virgin olive oil and
1 1/4 oz Herb and Garlic shallots. Sauté until shallots are slightly softened, about 1
Prep 1 serving for Dinner on Gournay Cheese (35 g) minute, then add herb cheese, chicken broth, and lemon juice.
Day 11 2 tbsp Chicken broth (30 g) Stir until creamy then add in fresh herbs. Spoon sauce over
3/4 tsp Lemon juice (3.8 g) cooked chicken then serve.
1/2 tbsp Parsley (1.9 g) 3 Enjoy!
Per 1 serving :
Curry Cheddar Scrambled Eggs 219 Cal •1.2g Carbs (0.3g Fiber) • 16.2g Fat • 16.0g Protein
1/2 tsp Curry powder (1 g) 1 Sprinkle the curry powder, salt and pepper onto the beaten
2 dash Salt (0.8 g) eggs; beat together until well blended. Stir in the Cheddar
2 dash Pepper (0.2 g) cheese.
4 large Egg (200 g) 2 Melt the margarine in a skillet over medium heat. Pour in the
4 tbsp, shredded Cheddar eggs, and cook, stirring constantly until rmed to desired
cheese (28 g) temperature, 3 to 5 minutes.
Prep 2 serving for Breakfast on 1 tsp Butter (4.7 g)
Day 12
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)

10, Prep 2 serving for Snacks 1
serving for Snacks 1 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 Delicious Asparagus 100 Cal • 3.9g Carbs (1.2g Fiber) • 8.6g Fat • 3.1g Protein
1/2 tbsp Olive oil (6.8 g) 1 Heat the olive oil in a large skillet over medium-high heat. Cook
1/8 lb Asparagus (57 g) and stir the asparagus in the hot oil until tender, about 5
3/4 tbsp Lemon juice (11 g) minutes. Pour in the lemon juice, and season to taste with salt
1/4 dash Salt (0.1 g) and pepper. Place the asparagus into a serving dish, and
1/4 dash Pepper (0 g) sprinkle with Parmesan cheese to serve.
1 1/4 tbsp Parmesan cheese
Prep 1 serving for Dinner on (6.2 g)
Day 18
Per 1 recipe (1 serving):

Easy Sautéed Spinach 117 Cal • 2.5g Carbs (1.4g Fiber) • 11.8g Fat • 1.9g Protein
Scaled to 2 recipe Directions are for original recipe of 1 recipe
2 tbsp Butter (28 g) 1 Melt butter in sauté pan over medium heat; add spinach. Season
4 cup Spinach (120 g) with salt and pepper to taste. Sauté until just wilted, about 3-4
2 dash Salt (0.8 g) minutes. Enjoy!
10 dash Pepper (1 g)
Prep 2 recipe for Dinner on Day

16

Egg and Onion Scramble 158 Cal • 7.3g Carbs (1.2g Fiber) • 8.7g Fat • 11.8g Protein
4 medium Egg (176 g) 1 Dice onion. Whisk eggs and add the onion, pepper, and vinegar.
2 small Onions (140 g) 2 Heat a pan over medium heat and coat with non-stick spray.
2 dash Pepper (0.2 g) 3 Pour egg mixture into the pan and scramble until eggs have
4 tsp Vinegar (20 g) reached desired doneness, about 5-10 minutes.
2 spray Pam cooking spray
(0.6 g)
Prep 2 omelet for Breakfast on
Day 17
Eggs, Cheese, and Bacon Omelet 378 Cal • 2.0g Carbs (0g Fiber) • 26.9g Fat • 29.7g Protein
1 extra large Egg (56 g) 1 Mix 1 whole egg and 3 egg whites and place into hot pan.
3 egg white Egg white (120 g) 2 In a separate pan cook bacon over medium heat until cooked to
3 strip Bacon (36 g) desired doneness. Remove from pan and chop.
3 tbsp, shredded Cheddar 3 Once egg has formed into a "pancake" place bacon and cheese
cheese (21 g) in the middle and fold egg over. Serve and enjoy!

Day 9
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 30

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 23, Prep 1 omelet for 4 Heat a 10 inch (25cm) nonstick frying pan over medium heat and
Breakfast on Day 30 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 1 serving for Breakfast on warmed, 2 to 3 minutes. Season with black pepper.
Breakfast on Day 6
Per 1 serving :
Frizzled Cabbage 130 Cal • 6.6g Carbs (2.8g Fiber) • 11.6g Fat • 1.6g Protein
1/4 head, medium Cabbage 1 Core and very thinly slice the cabbage.
(227 g) 2 Melt the butter in a large skillet (I use non-stick) over medium
2 tbsp Butter (28 g) heat.
3 When it is bubbling, add the cabbage.
4 Salt and pepper the cabbage.
5 Stir occasionally and cook until mostly wilted, about 10
minutes.
Day 9
6 Turn the heat down to medium-low and let cook, stirring
frequently, until cabbage is starting to caramelize (brown),
about 10 minutes.
7 Do not let burn.
8 Taste, adjust seasoning, and serve immediately.
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 2
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 1 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 and Asparagus Fritatta 345 Cal • 5.4g Carbs (1.7g Fiber) • 21.8g Fat • 30.1g Protein
1/2 tsp Butter (2.4 g) 1 Lightly sauté asparagus, ham, and red pepper in butter for 3-5
1/4 cup Asparagus (34 g) minutes.
2 oz Sliced ham (57 g) 2 Mix eggs, cheese, and seasonings and add to pan, cook for
1/8 cup, sliced Red bell pepper approximately 4 minutes.
(12 g) 3 Place pan in oven on broil for approximately 3 minutes or broil
3 large Egg (150 g) until browned.
Prep 1 serving for Breakfast on 1/2 tbsp Parmesan cheese
Day 10, Prep 1 serving for (2.5 g)
Breakfast on Day 13 1/2 dash Salt (0.2 g)
1/2 dash Pepper (0.1 g)
Per 1 serving :
Huevos Pericos 301 Cal • 5.8g Carbs (1.5g Fiber) • 20.7g Fat • 22.2g Protein
1 tsp Olive oil (4.5 g) 1 Dice tomatoes. Thinly slice scallions. Beat eggs.
2 medium Scallions (30 g) 2 Heat olive oil in a medium nonstick skillet over medium heat.
1/2 medium whole Tomatoes 3 Add the scallions and cook until they soften, about 3 to 4
(62 g) minutes.
3 extra large Egg (168 g)
4 Add diced tomato and cook until the liquid evaporates, about 3
1 1/2 dash Salt (0.6 g)
to 4 minutes.
5 Add the eggs, season with salt, and cook until set, stirring
Day 22
occasionally.
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)
1 dash Pepper (0.1 g)

serving for Snacks 1 on Day 8,
on Day 22
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 3, 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 6, Prep 1 onto the portobello mushrooms.
servings for Dinner on Day 10,
5 Place the stuffed mushrooms on a small sheetpan or baking
Prep 1 servings for Dinner on
dish and cook for 20 minutes or until cooked through. Add the
Day 13
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 6 pizza cups (1 serving):

Keto pizza cups 155 Cal • 3.3g Carbs (0.8g Fiber) • 11.6g Fat • 9.4g Protein
Scaled to 12 pizza cups Directions are for original recipe of 24 pizza cups
12 slice round Pepperoni (24 g) 1 If you have a muf n tin, put one piece of pepperoni in the
1/2 cup, shredded Mozzarella bottom of each muf n slot. Otherwise, just spread them out on
cheese (56 g) a plate.
1/8 medium Onions (14 g) 2 Top each pepperoni with an equal amount of mozzarella.
1/4 medium Red bell pepper 3 Mix together the pepper, oregano, and garlic powder to make a
(30 g) pizza seasoning (or use a premade pizza seasoning if you have
Prep 12 pizza cups for Dinner 1/2 pepper Jalapeno peppers one). Sprinkle the mix onto each pizza.
on Day 29 (7 g)
4 Chop the onions, bell pepper, and jalapeno peppers, and
1/2 dash Pepper (0.1 g)
springle them onto the pizzas. Bake them at 350F for 15
1/2 tsp, ground Oregano (0.9 g)
minutes.
1/2 tsp Garlic powder (1.6 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)

on Day 29
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 29 minutes or until egg whites become white. Serve hot.
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)
serving for Breakfast on Day 24
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 27

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)
Day 11
Per 1 serving :
Oven Baked Summer Squash 40 Cal • 8.0g Carbs (2.6g Fiber) • 0.7g Fat • 2.9g Protein
2 small Squash (236 g) 1 Preheat oven to 400 degrees F.
1 spray Pam cooking spray 2 Wash squash and slice down the middle (long way). Place on
(0.3 g) baking sheet and spray lightly with cooking spray. Sprinkle
1/4 tsp Salt (1.5 g) lightly with sea salt.
3 Bake for about 20 minutes or until tender. Enjoy!

Day 5
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 5,
Prep 1 ounce for Breakfast on
ounce for Breakfast on Day 26
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)

Per 1 serving :
Quick and Easy Low Carb Caprese Salad 303 Cal • 5.2g Carbs (1.1g Fiber) • 24.2g Fat • 16.8g Protein
5 cherry tomato Cherry 1 Slice tomatoes and mozzarella.
tomatoes (85 g) 2 Drizzle with olive oil.
1/2 cup, diced Mozzarella 3 Chiffonade (thinly slice) basil and sprinkle on top. Serve
cheese (66 g) immediately.
1 tbsp Olive oil (14 g)
1 tbsp, chopped Basil (2.6 g)
Day 28
Roasted Broccoli with Parmesan Lemon Per 1 serving :

Butter Sauce 70 Cal • 4.1g Carbs (0.0g Fiber) • 5.4g Fat • 2.9g Protein
2 cup owerets Broccoli 1 Preheat oven to 400 degrees F. Place broccoli orets on a
(142 g) baking sheet in a single layer. Bake for 20 minutes and remove.
0.8 tbsp Butter (11 g) 2 In a small bowl mix, butter, lemon juice, lemon zest, and salt to
0.4 tbsp Lemon juice (6 g) taste. Mix and pour over broccoli. Toss to coat. Garnish with
0.4 tsp Lemon zest (0.8 g) shaved parmesan. Enjoy!
0.4 dash Salt (0.2 g)
Prep 2 serving for Dinner on 0.8 tbsp Parmesan cheese (4 g)
Day 21
Per 1 serving :
Sausage and Egg Bites 242 Cal • 0.5g Carbs (0.0g Fiber) • 18.8g Fat • 18.3g Protein
2 oz Breakfast Sausage (57 g) 1 Preheat oven to 350 degrees F.
1 large Egg (50 g) 2 Make 6 patties out of the 12 oz of breakfast sausage.
2 grams Onions 3 Press each of the sausage patties into a muf n tin or ramekin to
form a cup for the eggs.
4 Either whisk all of the eggs together pouring 1/6 into each of the
sausage cups or simply crack an egg into each.
5 Chop the green onion and add about 1/6 to each of your
Day 8
sausage and egg cups.
6 Bake until the egg is set, about 25-30 minutes.
7 Season to taste and serve or let cool and store for an easy reheat
on another day.
Per 1 serving :
Sauteed Dandelion Greens 147 Cal • 5.7g Carbs (2.0g Fiber) • 13.9g Fat • 1.6g Protein
1/8 tsp Crushed red pepper 1 Remove the lower stems of the dandelion greens and discard.
akes (0 g) Cut the leaves crosswise into 2 inch pieces
2 tbsp Olive oil (27 g) 2 Cook greens in a 10-to 12-quart pot of boiling salted water (3
2 cup, chopped Dandelion tablespoons salt for 8 quarts water), uncovered, until ribs are
greens (110 g) tender, about 10 minutes. Drain in a colander, then rinse under
1 1/4 clove Garlic (3.8 g) cold water to stop cooking and drain well, gently pressing out
Prep 2 serving for Dinner on 1/8 tsp Salt (0.8 g) excess water.
Day 29 3 Heat oil in a 12-inch heavy skillet over medium heat until it
shimmers, then cook garlic and red-pepper akes, stirring, until
pale golden, about 45 seconds. Increase heat to medium-high,
then add greens and sea salt and saut until coated with oil and
heated through, about 4 minutes.
Per 1 recipe (1 serving):

Sautéed Zucchini 92 Cal • 7.6g Carbs (2.5g Fiber) • 6.5g Fat • 3.0g Protein
Scaled to 1 recipe Directions are for original recipe of 4 recipe
3/4 large Zucchini (242 g) 1 Slice zucchini. Melt butter in sauté pan and add zucchini slices.
1/2 tbsp Butter (7.1 g) Add salt and pepper to taste. Cover and cook until tender,
1/8 tsp Salt (0.8 g) stirring occasionally, about 8-10 minutes.
1/16 tsp Pepper (0.1 g)
Prep 1 recipe for Dinner on Day

22
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 4
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)
Day 15
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.
Per 1 pancake (1 serving):

Skinny Pancakes 279 Cal • 5.7g Carbs (3.0g Fiber) • 24.2g Fat • 10.1g Protein
Scaled to 1 pancake Directions are for original recipe of 4 pancake
1/2 tbsp Coconut oil (6.8 g) 1 Heat a medium sized pan or skillet over low-med heat. If you’re
1/2 large Egg (25 g) not using a non-stick pan, you’ll want to spray the pan with a
1/4 tsp Vanilla extract (1.1 g) non-stick spray.
1 tbsp Water (15 g) 2 Place the coconut oil in the mixing bowl and heat it in the
1/16 tsp Salt (0.4 g) microwave for about 15-20 seconds, or until liquid in form. If
1/4 cup Almond Flour (30 g) it’s not completely liquid in form, it won’t mix thoroughly into
Prep 1 pancake for Breakfast 3/4 tsp Stevia Sweetener (0.8 g) the batter.
on Day 14 3 Crack the eggs and vanilla into the bowl with the oil and whisk
together with a fork.
4 Pour the sparkling water and salt into the bowl and whisk
together.
5 Add the almond our and stevia to the wet ingredients and mix
well with a fork. Make sure there are no lumps in the batter.
6 Once your skillet is warm, pour batter so that pancakes are
about 4-5 inches in diameter. Keep an eye on the cakes so you
don’t overcook them.
7 Once the edges have set and begin to turn a slight golden
brown, carefully ip the cake over using a large spatula. Allow
the other side to cook for 1-2 more minutes. Remove from heat
and repeat steps 6 and 7 for remaining batter.
8 These cakes are great on their own, but if you’re in the mood for
something a little more traditional, try adding 1 teaspoon of
butter and 1 tablespoon of sugar-free syrup.
Per 1 serving :
Sliced Steak with Arugula 352 Cal • 3.2g Carbs (0.7g Fiber) • 26.3g Fat • 24.4g Protein
1/2 cloves, minced Garlic 1 Mound arugula on a large platter.
(1.5 g) 2 Heat oil with garlic and rosemary in a 12-inch heavy skillet over
1 1/4 cup Arugula (25 g) high heat, turning garlic once or twice, until garlic is golden,
3/8 tbsp Red wine vinegar about 4 minutes. Discard garlic and rosemary.
(5.6 g) 3 Meanwhile, cut steak crosswise into 1/8-inch-thick slices and
3/16 tsp Pepper (0.4 g) toss with 3/4 teaspoon salt and 1/2 teaspoon pepper. Add meat
Prep 1 serving for Dinner on 1/4 tbsp chopped Shallots to skillet all at once and saute over high heat, tossing with
Day 1, Prep 2 serving for (2.5 g) tongs to color evenly, about 1 minute for medium-rare. Arrange
Dinner on Day 8, Prep 1 1/4 tsp Salt (1.5 g) steak over arugula using tongs, then add shallot to oil in skillet
serving for Dinner on Day 9, 1 tbsp Olive oil (14 g) along with vinegars and remaining 1/4 teaspoon each of salt
Prep 2 serving for Dinner on 3/8 tbsp Balsamic vinegar (6 g) and pepper and boil 2 minutes. Pour dressing over steak and
Day 14, Prep 2 serving for 5/8 tsp Rosemary (0.4 g) serve immediately.
Dinner on Day 19 4 oz Beef top sirloin (113 g)
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 7
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 4, Prep 2 serving for 1/4 small Onions (18 g) soften, 3 to 4 minutes. Stir in the salami.
Dinner on Day 17, Prep 2 4 cup Spinach (120 g) 4 Divide the spinach among 4 individual plates and spoon the
serving for Dinner on Day 25 2 large Egg, hard-boiled (100 g) onion and salami over the top. Serve with the eggs, if desired.
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 21
Per 1 serving :
Turkish Style Zucchini Fritters 129 Cal • 6.2g Carbs (1.5g Fiber) • 9.9g Fat • 4.5g Protein
1/2 medium Onions (55 g) 1 Chop the onion and shred the zucchini, and then mix everything
1/2 cup, chopped Zucchini up in a bowl.
(62 g) 2 Heat a pan on medium heat, and lightly spray with a cooking
1/2 dash Salt (0.2 g) spray or small amount of oil.
1/2 dash Pepper (0.1 g) 3 Spoon/pour the mixture into the pan. Cook about 5 minutes and
1 extra large Egg (56 g) ip. Cook another 5 minutes. Enjoy!
Prep 2 serving for Dinner on 1/2 tbsp Dill weed (1.6 g)
Day 30 3/8 cup grated Carrots (41 g)
1 tbsp Vegetable oil (14 g)
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 12
Grocery List
Parsley
Vegetables 1/2 tbsp (1.9 g), Raw
Garlic Okra
5 1/4 clove (16 g), Raw 2 cup (200 g), Raw
Arugula Zucchini
10 cup (200 g), Raw 4 medium (784 g), Summer squash, includes skin, raw
Shallots Chili peppers

3/4 shallot (medium) (32 g), Raw 1/2 cup (70 g), Green, canned
Asparagus Brussels sprouts

29 spear, medium (5-1/4" to 7" long) (464 g), Raw 2 cup (176 g), Raw
Broccoli Broccoli
3 1/2 cup chopped (318 g), Raw 2 cup owerets (142 g), Flower clusters, raw
Cabbage Chives
2/3 head, medium (about 5-3/4" dia) (605 g), Raw 2 tbsp chopped (6 g), Raw
Mushrooms Avocado Guacamole

4 mushroom, whole (336 g), Portabella, raw 2 tbsp (30 g), Freshdirect
Spinach Cherry tomatoes

42 cup (1.26 kg), Raw 2/3 cup cherry tomatoes (99 g), Red, ripe, raw, year round
average
Red bell pepper
4 1/2 medium (approx 2-3/4" long, 2-1/2 dia.) (536 g), Jalapeno peppers
Sweet, raw 1/2 pepper (7 g), Raw
Lettuce Dandelion greens

12 1/4 cup shredded (576 g), Romaine or cos, raw 2 cup, chopped (110 g), Raw
Onions Carrots
2 2/3 medium (2-1/2" dia) (293 g), Raw 2/3 large (7-1/4" to 8-/1/2" long) (48 g), Raw
Classic Guacamole
2 Tbsp (30 g), Wholly Guacamole Fruits and Fruit Juices
Squash Lemon juice
1 1/2 medium (294 g), Summer, all varieties, raw 11 1/4 tbsp (169 g), Raw
Scallions Lime juice

24 medium (4-1/8" long) (360 g), Spring onions or 1/2 cup (121 g), Raw
scallions (includes tops and bulb), raw
Avocados
Onions 3 3/4 fruit (754 g), Raw, All commercial varieties
1/4 stalk (3 g), Young green, tops only
Limes
Tomatoes 1/2 fruit (2" dia) (34 g), Raw
5 medium whole (2-3/5" dia) (615 g), Red, ripe, raw, year
round average
Dairy Products Beef Products
Butter Beef top sirloin
15 tbsp (213 g), Unsalted 32 oz (907 g), Separable lean and fat, trimmed to 1/8" fat,
select, raw
Egg
77 2/3 large (3.88 kg), Whole, fresh eggs Ground beef
32 oz (907 g), 80% lean meat / 20% fat, raw
Parmesan cheese
10 1/2 tbsp (52 g), Shredded
Pork Products
Mozzarella cheese
18 1/3 oz (520 g), Part skim milk Bacon
39 1/3 oz (1.12 kg), Raw, cured pork
Cheddar cheese
54 1/4 oz (1.54 kg), Hot Dogs
12 frank (540 g), Kroger
Provolone cheese
24 oz (680 g), Breakfast Sausage
2 oz (57 g), Kroger
Egg, hard-boiled
6 large (300 g), Whole, cooked
Sausage and Lunch Meat
Cream cheese
Pepperoni
1 tbsp (14 g),
11 oz (308 g), Pork, beef
Egg white
Italian salami
3 egg white (separated from yolk) (120 g), Raw, fresh
eggs 6 oz (168 g), Pork
Herb and Garlic Gournay Cheese Sliced ham
2 1/2 tbps (38 g), Boursin - Freshdirect 4 1/4 slice (119 g), Regular (approximately 11% fat)
Monterey cheese
4 oz (113 g), Includes Pepper Jack
Spices and Herbs
Pepper
Asiago Italian
1/2 oz (14 g), Wegmans 1 2/3 tbsp (11 g), Spices, black
Salt
Beverages 2 1/3 tbsp (42 g), Table
Water Garlic powder

1/4 cup (59 g), Plain, clean water 1/2 tbsp (4.85 g), Spices
Red wine vinegar

Poultry Products 1/2 cup (120 g),
Canned chicken Balsamic vinegar

7 1/2 cup (1.54 kg), No broth 1/4 cup (64 g),
Chicken breast Rosemary

5 1/4 half breast ( llet) (761 g), Broilers or fryers, meat 2 tbsp (3.4 g), Fresh
and skin, raw
Dijon mustard
Chicken thigh 13 1/2 tbsp (202 g), Grey poupon
2 thigh, bone removed (188 g), Broilers or fryers, meat
Mustard
and skin, raw
18 tbsp (270 g), Prepared, yellow
Curry powder
1/4 tbsp (1.57 g), Spices Nut and Seed Products
Vanilla extract Almonds
1/4 tbsp (3.25 g), 3 2/3 cup, whole (524 g), Nuts, raw
Stevia Sweetener Pecans

3/4 tsp (0.75 g), Tesco 1 3/4 cup, halves (173 g), Nuts
Vinegar Almond Flour

1/4 cup (60 g), Distilled 1/4 cup (30 g), Trader Joe's - "Just Almond Meal"
Ginger
2/3 tbsp (3.6 g), Spices, ground Fats and Oils
Basil Olive oil
17 1/3 leaf, whole (8.7 g), Fresh 28 1/2 tbsp (385 g), Salad or cooking
Spearmint Pam cooking spray
228 leaf, whole (11 g), Fresh 4 spray , about 1/3 second (1.2 g), Oil, original
Lemon zest Vegetable oil
1/2 tsp (1 g), 6 tbsp (84 g), Natreon canola, high stability, non trans,
high oleic (70%)
Peppermint
Coconut oil
32 leaf, whole (1.6 g), Fresh
1/2 tbsp (6.8 g),
Oregano
Olive Oil
1/3 tbsp, leaves (1 g), Spices, dried
1 1/3 tablespoon (20 g), Wawa
Crushed red pepper akes
Duck fat
1/4 tbsp (0.24 g),
2 tbsp (26 g),
Dill weed
1/2 tbsp (1.55 g), Spices, dried
Sweets
Soups and Sauces Honey

1 1/2 tbsp (32 g),
Pepper or hot sauce
24 2/3 tsp (116 g), Ready-to-serve
Uncategorized
Chicken broth bouillon
Roast beef, deli style, prepackaged, sliced
3/4 cube (3 g), Dry, cubes
30 slice oval (90 g),
Chicken broth
1/2 cup (120 g), Soup, canned, less/reduced sodium

Sophie 5th Month Meal Plan

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Sophie 5th Month Meal Plan

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Sophie 5th month meal plan

Egg 4 extra large 320.3 1.6g 21.3g 28.1g

Pepper 2 dash 0.5 0.1g 0.0g 0.0g

Garlic powder 1/2 tsp 5.1 1.1g 0.0g 0.3g

Dinner 645 Calories, 15.8g Carbs, 49.6g Fat, 37.8g Protein

Arugula 1 1/4 cup 6.3 0.9g 0.2g 0.6g

Red wine vinegar 3/8 tbsp 1.1 0.0g 0g 0.0g

Pepper 3/16 tsp 1.0 0.3g 0.0g 0.0g

Shallots 1/4 tbsp chopped 1.8 0.4g 0.0g 0.1g

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

Olive oil 1 tbsp 119.3 0g 13.5g 0g

Balsamic vinegar 3/8 tbsp 5.3 1.0g 0g 0.0g

Rosemary 5/8 tsp 0.6 0.1g 0.0g 0.0g

Beef top sirloin 4 oz 214.3 0g 12.6g 23.5g

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 1 508 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

Egg 3 large 214.5 1.1g 14.3g 18.8g

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

Dinner 616 Calories, 24.3g Carbs, 50.1g Fat, 24.3g 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

Butter 3/16 stick 135.0 0.0g 15.3g 0.2g

Lemon juice 1 tsp 1.1 0.3g 0.0g 0.0g

Broccoli 1/2 lb 77.1 15.1g 0.8g 6.4g

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

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

Dinner 744 Calories, 5.3g Carbs, 63.4g Fat, 37.6g Protein

Ground beef 5 oz 470.6 0g 42.5g 20.3g

Cheddar cheese 2 oz 230.2 0.8g 19.2g 13.6g

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

Parmesan cheese 1 tbsp 21 0.7g 1.4g 1.4g

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

Pepper 1/2 dash 0.1 0.0g 0.0g 0.0g

Snacks 1 463 Calories, 10.1g Carbs, 32.6g Fat, 32.6g Protein

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

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

Dinner 590 Calories, 17.2g Carbs, 45.8g Fat, 28.7g Protein

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

Salt 1/8 tsp 0 0g 0g 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

Snacks 1 468 Calories, 14.4g Carbs, 39.1g Fat, 21.0g 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