6week Dairy Free Keto Budget Shred For Women-3

FOR WOMEN
BY CH R I S T I N E HR O N E C
*THIS MEAL PLAN MAY CONTAIN GL UTEN, LACTOSE, SOY, SHELLFISH, AND TREE NUTS
Budget Shred Introduction 3
What is the Macros Approach? 4
What are Macros? 5
What is the Budget Shred 6
Phase 1- Phase 3 Overview 8
Sample Meal Planning Calendar 9
My Food Journal 10
Track Your Measurements 16
Track Your Progress 17
Grocery Shopping on a Budget 18
When to Adjust This Meal Plan 21
Frequently Asked Questions 23
Phase 1 Menus 27
Phase 2 Menus 36
Phase 3 Menus 45
Recipes 54
Thai BBQ Sauce 55
Chocolate Peanut Butter Balls 56
Zucchini Bread 57
Pumpkin Bread 58
Mint Chocolate Fat Bombs 59
Almond Flour Pancakes 60
Beef & Cabbage Soup 61
Blueberry Muffins 62
Dairy Free Ranch Dressing 63
Free Foods 64
How to Use This Substitution Guide 65
Carb Substitutions 67
Protein Substitutions 72
Fat Substitutions 76
Discounts 78
Day 1 Tracking Printable 79
Day 42 Tracking Printable 80
Thank you for your recent purchase of the Gauge Girl Training 6WeekShred®
Meal Plan! Unlike other meal plans, this program gives you day by day guidance
for a total of 42 days on exactly what to eat, when to eat it, and the macronutrient
breakdown of every single ingredient in your program. Gauge Girl Training prides
itself in creating programs based on nutrition science and not pop-culture fads.
You will find that we have made sure that every menu is designed to keep you on
track for your macronutrient goals.
Christine Hronec
Disclaimer: I am not a doctor nor do I claim to have any formal medical background. I am not liable, either expressly or in an
implied manner, nor claim any responsibility for any emotional or physical problems that may occur directly or indirectly from
using this meal plan. Please check with your doctor before beginning any new diet program. This program is NOT
recommended for pregnant women.
3
WHAT IS TH E MACROS APPROACH?
The go-to system for dieting has long been calorie counting, which is an easy one-step
system. The belief is that to lose weight, one must reduce total daily calories (either eat
less or burn more); to gain weight, one must add calories; and to maintain weight, one
must keep calories constant. Unfortunately, this can be misleading. The reality is
that monitoring your caloric intake can only take you so far if you are not eating
the right calories. While you may be losing weight, you may not necessarily be losing true
body fat. Instead, you may be only losing water weight and even muscle mass.
Image 1: Image 2:
Results from Calorie Counting Results from Counting Macros
The first image is my own personal experience where I primarily focused on weight loss
by only tracking my calories. You can see I was able to make my body “smaller” overall,
but I did not have the lean muscle definition that I wanted. In image 2, my focus was on
counting my macros instead of just my calories. You can see a huge difference in my
results although I weigh the same in both “after” photos. This is because I was able to
drop body fat and retain lean muscle mass for a tighter, leaner, more defined look.
Keeping track of calories, as opposed to what makes up those calories, can be harmful to
your body despite any associated weight loss with this method. It’s not about how many
calories are in your food but the breakdown of those calories that ultimately impacts your
body composition. In order to make sense of this, it starts with the awareness
of what you are eating. Knowing what your food is made of and using that information to
eat better is the basis of the macros approach to nutrition.
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WHAT ARE MACROS?
The caloric content of food is comprised of three basic building blocks: protein, carbs,
and fat which are commonly referred to as macros (short for “macronutrients”). The
practice of counting macros has been used by bodybuilders for decades and has gained
recent popularity among the general public. Instead of looking at food in black and
white (“bad” vs. “good”), this program provides a new way to look at food based on
scientific principles that are easy to understand because we have broken down every
meal with the macronutrients for every single food source.
In order to understand macros, let’s begin with the universal concept of calories. A calorie
is simply a unit of energy that describes how much energy a certain food provides. The
energy density of each macro is measured as follows:
• Dietary Protein: 4 calories/gram

• Carbohydrates: 4 calories/gram
• Fat: 9 calories/gram
Alcohol is typically not part of the 3 daily targets, but is technically a fourth macronutrient
at 7 calories/gram. Alcohol is not listed on nutrition facts labels as it is not considered
essential to life. While it does not contain fat, it does have an energy value that needs to
be accounted for towards the daily energy allowance*.
*Unlike fats and carbs, the body cannot store alcohol so it must metabolize it right away.
This means that alcohol calories will always take priority as a fuel source. While the body
is metabolizing alcohol, stored fat cannot be used as a fuel source for at least 48 hours.
Drinking can easily push one over calorie budget for the day without any benefit towards
satisfying hunger.
Knowing how many carbohydrates, fats, and proteins are in any given food allows one to
know exactly how many calories, or energy, that food contains. The energy in fat,
protein, and carbohydrates has a different biological influence on satiety,
metabolic rate, brain activity, blood sugar, and the way our body stores fat.
It’s not necessarily how many calories one is consuming but the composition
of those calories. It is easy to fall into nutrient deficiencies when only calories
are being tracked.
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This can lead to burn out, fatigue, and ultimately binge eating. Where calories from
nutrient-dense food versus nutritionally poor food (for example, processed or refined
carbs) will have different effects on the body. If only keeping the energy content of food
in mind, it's easy to forget about the nutrient quality. Yes, a handful of nuts may be
energy dense, but the nutritional benefits outweigh the number of calories. Healthy,
nutrient-dense food keeps hunger at bay, helps maintain stable blood glucose levels,
reduces cravings, and allows the brain to signal to your stomach that it's full. Nutrient-
poor food will have the opposite effect, causing hormonal dysfunction, spiking insulin
levels, increasing cravings, suppressing satiety signals and encouraging overeating. The
macros approach is a mindset shift to look at food for its nutritional QUALITY in
additional to its energy content.
Counting macros means that the number of grams of protein, carbohydrates, and fats
consumed in a day are tracked. Bodybuilders and fitness competitors have mastered this
art, however for the general public, it means buying a food scale, taking the time to
measure and calculate meals, and last but not least, the mental capacity to carry this out
in the real world. While this may seem overwhelming at first, this is the most strategic,
methodical, and scientifically sound approach to long-term sustainable health. This
program provides menus that are intended to be food prepped for a few days at a time
with tons of variety to keep it fun. If you have a day where you are not able to food prep
you can simply track your macros on an app and utilized a concept called flexible dieting.
This is where you can choose food not on your meal plan but you can have them as long
as you stay within your macronutrient goals for the day.
W H AT I S T H E KE T O B U D G ET S HR E D ?
The 6 Week KETO Shred Budget program is a streamlined version of the 6 Week Shred
do it yourself meal plan group challenge designed to support an increased rate of fat loss
utilizing a ketogenic approach to nutrition. The ketogenic diet is a high fat low carb
nutrition protocol that supports those with intolerances to carbohydrates, insulin
resistance, diabetes, or those who tend to thrive on higher fat meal plans. This approach
allows the body to utilize fat for fuel through a process called ketosis. When the human
body is deprived of carbohydrates, it is able to fuel itself off of fats instead of glucose
(carbs). When this occurs while a person is in a caloric deficit, since fat is the preferred
fuel source for the body in a state of ketosis, it makes it easier to tap into stored body fat
for fuel, resulting in overall fat loss. This occurs when one eats at a ratio of approximately
70-75% fat, 20-25% protein, and 5% net carbs.
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The ketogenic diet utilizes net carbs as opposed to total carbs like most conventional
macros based meal plans. This means that the fiber content is subtracted from the total
carbohydrate content allow one to eat a higher amount of total carbohydrates because
carbs that contain fiber do not cause a spike in insulin and simply pass though the small
intestines. This protocol relies on net carbs for the daily goals.
This meal plan is a one size fits MOST approach to dropping body fat and may require
adjustments for some.* In order to shred on a budget, several factors were taken into
consideration to support minimized grocery costs. These budget menus have been
written with the lowest cost ingredients that will most effectively help you reach these
macronutrient goals. Since the ketogenic diet is a high fat low carb protocol, it should be
noted that this style of eating for fat loss is easier to make budget friendly since it is lower
in protein compared to traditional bodybuilder style meal plans that tend to be higher
protein and lower fat. This program was designed to support fat loss utilizing a ketogenic
approach to fat loss and the meal plans and recipes reflect these macronutrient ratios.
It is recommended that you follow one menu for 1, 2, or 4 days worth of meals. For this
reason, a detailed grocery list was provided breaking down the consolidated quantities
needed of each ingredient. If you only wish to meal plan for one day at a time, shop for
the quantities under the column marked “1.” If you wish to meal plan for 2 days worth of
meals, shop for the quantities under the column marked “2,” and so on. You are
welcome to implement flexible dieting during this phase if you do not wish to use these
menus. This means that you will follow the daily macronutrient goals as outlined below
and track everything you eat in a day. This plan is broken down into 3 phases:
*See notes on when to adjust this meal plan (page 21)
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PH AS E 1: M E NUS 1 T O 4
Phase 1 lasts from days 1 to 14. During this time, you are provided with a total of 4 menus
to follow over the course of 2 weeks with the macronutrient ratios as outlined below:
Macronutrient Ratios: Detailed Calories & Macros:

Protein: 25% Calories: 1550
Fat: 70% Protein: 97 g
Carbs: 5% Fat: 121g
NET Carbs: 19 g
During phase 2 of this plan, it is advise to follow a 16:8 intermittent fast 2 out of 7 days in
the week. This means that you fast for 16 hours and eat in an 8-hour time frame. For
example, if you start eating at 11am, you stop eating at 7pm. This is only to be done 2 days
a week on the days of your choice.

Carbs: 5% Fat: 114 g
NET Carbs: 18 g
During phase 3, it is advised to follow a 16:8 intermittent fast every day. This means that you
are to fast for 16 hours and only eat the meals in an 8 hour time frame. For example, if you
start eating at 12 noon, you are to stop eating at 8pm.

Fat: 105 g
Carbs: 5%
NET Carbs: 16 g
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SAMPLE MEAL PLANNING CALENDAR
SU N M ON TUES WE DS T HURS F RI SAT

1 2 3 4 5 6 7
MENU MENU MENU MENU MENU MENU MENU
WK 1
1 1 1 1 2 2 3
P H AS E 1
8 9 10 11 12 13 14
WK 2
3 4 4 4 4 2 2
15 16 17 18 19 20 21
WK 3
5 5 6 6 6 6 7
P HAS E 2
22 23 24 25 26 27 28
MENU MENU MENU MENU MENU MENU
WK 4
MENU
7 8 8 8 8 5 5
29 30 31 32 33 34 35
WK 5
9 9 10 10 10 10 11
PHA S E 3
36 37 38 39 40 41 42
WK 6
11 12 12 12 12 11 11
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MY FO OD JOURNAL: PHASE 1
DAY 1 DAY 2 DAY 3 DAY 4 DAY5 DAY 6 D AY 7
PO
M1
M2
M3
M4
M5
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DAY 8 DAY 9 DAY 1 0 DAY 1 1 DAY 1 2 DAY 1 3 D AY 14
PO
M1
M2
M3
M4
M5
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DAY 1 5 DAY 1 6 DAY 1 7 DAY 1 8 DAY 1 9 DAY 2 0 D AY 21
PO
M1
M2
M3
M4
M5
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PO
M1
M2
M3
M4
M5
"13
PO
M1
M2
M3
"14
PO
M1
M2
M3
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TA KING Y OUR MEASU REMENTS:
1 Take measurements once a week, first thing in the morning, after urinating.
Take weight naked, and remaining measurements in direct contact with the skin
2 (not over clothing).
Waist is the smallest part of the torso, hips is the largest part of the glutes, calves
3 and arms are to be measured flexed, thighs are the largest part of the upper thigh,
and chest is measured under the arms ~2-3” above the nipples.
CHEST
ARMS
WAIST
HIPS
THIGHS
CALVES
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TRAC K YOUR PROGRESS:
DAY DATE WEIGHT WAIST HIPS CHEST ARMS THI GHS CALVES
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GROCE RY SHOPPING ON A BUDGET
PRO TEIN
This macronutrient is the most expensive grocery item. In contrast to other GGT programs,
we have intentionally lowered the protein content to what we consider to be the minimum
essential level to support fat loss while maintaining and growing muscle. While higher levels
of protein can be beneficial, the increase in cost can make it impractical to implement for
those on a budget. For this reason, a limited number of protein sources have been selected
for this protocol based on their average national price per pound. You are welcome to
include higher end sources of protein such as seafood and premium cuts of beef if you wish
and as your budget allows.
The following proteins are included in this meal plan:
Eggs
Bacon
Ground Beef
Pork Rinds
Sausage
Pepperoni
Salami
Canned Tuna
Chicken Thighs
Chicken Breasts
Chicken Wings
Tilapia
Deli Ham
Ground Pork
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CAR BS
Out of all the macronutrients, carbs are the cheapest to source. However, one needs to be strategic as
the prices can add up quickly. Follow these tips when purchasing carbs:
• Purchase starchy carbs in bulk from economy grocery chains or wholesale stores
• Select fruit and veggies frozen at peak ripeness instead of fresh ingredients. Not only will they have a
longer shelf life but you will save a minimum of 50% off in comparison to fresh produce.
• Opt for store brand as opposed to name brand products. The quality is the same as almost all
national brands allow their goods to be private labeled and sold at a lower price.
• Don’t purchase pre-packaged greens; shred your own carrots, cabbage, lettuce, etc.
The following carbs are included in this plan:
Frozen Bell Peppers Iceberg Lettuce

Spinach Cauliflower
Kale Frozen String Beans
Onions Mushrooms
Shredded Coleslaw Mix Frozen Blueberries
Canned Tomatoes Zucchini
Cabbage
Brussels Sprouts
Celery
Cucumbers
Frozen Peas
Broccoli
Spaghetti Squash
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FATS
Due to the nature of this meal plan, fat is a smaller portion of the total daily foods intake. For
this reason, most of the fats will either be coming from a protein source (i.e. the fat content
in ground meat) or as an oil used in food preparation. Since this is a relatively low fat meal
plan, there will not be a need to restock fats on a regular basis. Stocking a bottle of store
brand olive oil and a store brand olive oil spray will be sufficient to support your grocery
needs.
This meal plan calls for the following fat sources:
Coconut Butter
Olive Oil
Mayonnaise
BAM Elite Natural Keto Shake
Walnuts
Macadamia Nuts
Sesame Oil
Coconut Oil
Almond Flour
Recommended Stock Pantry Items for this program:
Due to the frequency of use, the following non-perishable items are suggested to keep in
stock throughout the duration of this program:
Coffee
Olive Oil
Liquid Aminos
Herbal Seasonings and Spices
Apple Cider Vinegar
Monk Fruit/Stevia
Herbal Seasonings and Spices
Apple Cider Vinegar
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WHEN T O ADJUST THIS MEAL PLAN
This program is intended to be followed as written to support women who have
approximately 25 lbs or less to lose or to jump-start a longer-term fat loss journey. Best
results will be achieved if this program is paired with a body type-training plan with a
minimum workout frequency of 4 times a week. Training more frequently than 4 times a
week can help accelerate your rate of progress but is NOT necessary to see results. It should
be noted that 80 to 90% of one’s progress will be the result of dialed in nutrition. If you have
never experienced targeted fat loss before, know that it’s not about working out harder, it’s
about managing an energy balance of food intake and energy burned. If you are properly
managing your food intake using the protocols in this meal plan, excessive exercise is not
required.
It should be noted that, while this is a one size fits most protocol, there are a few
circumstances where this protocol can be easily customized to support your personal needs.
If you are unsure and have a unique set of health conditions, it is advised to purchase a one-
on-one consultation for personalized advice. These are general guidelines for making
changes to your program and may vary your rate of progress. Any circumstances outside of
these outlined cases should be handled via consultation.
1 High Activity Levels
If you are a highly active individual where your training sessions (weight training + cardio) are
longer than 1:30 minutes and your training frequency is more than 5 times a week, you may
need to increase your calories. Use these guidelines for adjusting your macros:
30 minutes additional activity: If you train an additional 30 minutes of cardiovascular

activity above and beyond 1:30 minutes of weight training plus cardio, you are to take
the total number of calories burned in 30 minutes and divided it by 4. This value will
yield the total number of ADDITIONAL grams of carbohydrates you can consume in a
day. It is important to NOT compensate for burned calories with carbohydrates on this
meal plan as they will throw you out of ketosis.
If you are not sure how many calories you are burning in 30 minutes, use this guideline:
Light Activity (walking) –100 calories: Consume an extra 100 cal at 25% Protein, 70%
Fat, and 5% Net Carbs.
Moderate Activity (jogging) – 250 calories: Consume an extra 250 cal at 25% Protein,
70% Fat, and 5% Net Carbs.
Intense Activity (running, HIIT, sprints, etc.) – 450 calories: Consume an extra 450 cal at
25% Protein, 70% Fat, and 5% Net Carbs.
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2 BMR Variances
If you have a small frame and are ~5’2” or shorter, your basal metabolic rate may be too low for
this program and this may be too much food for your needs. This program is optimal for those
with a BMR between 1400 and 1700 looking to shred body fat. You can calculate your BMR with
an online calculator. If your BMR is outside of this range, the following adjustments are advised:
If your BMR is greater than 1900 calories, this program may be too aggressive for your
needs. This will support a jump-start for your progress; however, you will need to revert back
to a higher calorie protocol after this plan if you choose to follow it. Multiply the macros by a
factor of 1.20 for a better fit under those circumstances.
If your BMR is between:
‣ 1800 to 1900 cal – Multiply the macros by a factor of 1.15.*
‣ 1700 to 1800 cal – Multiply the macros by a factor of 1.05.*
‣ 1400 to 1700 cal – Follow the program as written and make zero adjustments.
‣ 1300 to 1400 cal – Multiply the macros by a factor of 0.95 to get your new macros.**
‣ 1200 to1300 cal – Multiply the macros by a factor of 0.85 to get your new macros.**
‣ 1100 to1200 cal – Multiply the macros by a factor of 0.80 to get your new macros.**
* Please note that this will increase your calories from the recommended calories in this
program. You do not HAVE TO make this change. Opting to NOT make this change will result in
a faster rate of progress during this program.
** Please note that this will reduce your calories from the recommended calories in this program.
You do not HAVE TO make this change; however, it will support a faster rate of progress
What to do when this program is over

When this program ends, it is advised to revert back to phase 2 macros for one week, phase 1
macros the next week, and then increase your macros until you reach your maintenance level of
macros. If you have > 10-15 lbs to lose, it is okay to do shreds back to back. It is advised to
follow phase 2 macros between shreds. If you have specific goals or special circumstances, it is
advised to purchase a consultation. If you opt to stop the ketogenic diet after this protocol, it is
advised to only include higher levels of veggies as your carb source at 2-3x the carb content of
phase 3 for the first 5-7 days before introducing starchy carbs.
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FRE QUENTLY ASKED QUESTIONS
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Read this portion before starting the program. DO
NOT start this program before reading in full.
How does it work?
1) This is your program; however, we kindly ask that this program is not shared or emailed with
persons or parties who did not purchase the meal plan. The macronutrient ratios, calorie
levels, and the rate of change of the macros disclosed in this program are the intellectual
property of Gauge Girl Training, LLC. Disclosure of this information is strictly prohibited in
any online forum, video, email, social media post, or any other form of disclosure. Failure to
comply will result in legal action.
2) Take your before photos wearing a bathing suit from the front, side, and back views. You
must hold the Day 1 sign in your before photos and the Day 42 sign in your after photos. If
you do not own a bathing suit, a sports bra and booty shorts are acceptable. You must be
wearing the same EXACT outfit as the before photos to be eligible for the challenge grand
prize.
3) To be eligible for the challenge prizes, you must be holding the official Gauge Girl Training
signs.
4) It is recommended to have a friend, significant other, or family member take these photos of
you. Cell phone selfies are not ideal. Use proper lighting and stand in front of a closed door
frame. It is suggested to not take your photos with a cluttered background. We need to be
able to see your physique (not the inside of your house and all your personal belongings).
5) Enter your “before” measurements and weight in the progress tracking chart. Before photos
are to be posted on a public Gauge Girl instagram account to be eligible for the grand
prize. If you want your identity to remain anonymous, you can simply crop your head from
the photos and just show from the neck down. Any accounts that are not public when the
photos are posted will be disqualified from the challenge prize. If you do not wish to
participate in the challenge, you are welcome to follow this program at your own rate.
6) For a total of 42 days you are to follow the recommended meal plan. You will receive FREE
access to the Private Team Gauge Girl Facebook Forum to interact with others participating
in the same challenge. Clients that are the most engaged in our community tend to have the
most success. This is not a customized meal plan and does not come with online support
from our staff of certified GGT nutritionists. If you feel you have questions or need
clarifications along the way, it is highly recommended that you utilize our forum with
qualified moderators and experienced clients who have participated in this program before
to lean on for support. Due to the volume of clients, we are unable to offer free advice via
email or text; however, we created this forum to help you along the way. If you do not have
a Facebook account, it is recommended that you create one to gain access to our
community during your time on this program.
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7) This program is a meal plan only. It is recommended that you pair this meal plan with one of
the Do It Yourself Body Type Training programs to account for your specific body type through
your physical training. Most clients purchase both the home and gym version of the training
programs in case they ever need to get a few workouts in at home. Your results will be 80-90%
based on your nutrition and your discipline to follow this program.
Unsure of your body type? Send your photos

to info@gaugegirltraining.com for help!
8) Follow the program for 42 days and use our tracking chart included in this program for
your weekly measurements and photos. You are only required to take Day 1 and Day 42
pictures; however, you are welcome to share your journey along the way and take
additional weekly photos for yourself and for sharing with our amazing online community.
9) Print the tracking chart (twice so you have space for the full 42 days) and record your
measurements each week.
How do I tackle the meal prep?
Unlike other meal plans on the market, this program not only includes a detailed meal plan but
also features our MEAL PREP METHOD section. We are giving you extra tips on how to put the
meals together, related to the meal prep methods, and ideas for optional “add-ins” to the meals.
We show you what meals travel well and give you the line by line macro breakdown for ease of
substitutions for each ingredient.
Start by going through the daily menus and select which menus you will be following. You are not
required to follow each menu for each day; however, we encourage it for those of you that enjoy
cooking and welcome variety into your meals. While this program was written to provide ideas so
you don't get bored with your food, cooking a new menu every day can be challenging for some
with busy schedules. So it is recommended that you select at least 2 menus per week that you
really like and prep the foods for a few days at a time using the grocery lists. You are welcome to
select any menu within the phase you are following.
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Print the grocery list to determine how much you will need of each item on the meal plan.
Once you figure out your grocery needs, it is suggested to purchase the following items:
‣ Meal Prep Scale ‣ Ziplock Baggies

‣ Measuring Cups ‣ Meal Prep Containers
‣ Measuring Spoons ‣ Lunch Cooler
‣ Foil ‣ French Press
‣ Ziplock Freezer Bags ‣ Hot Tea of Your Choice
Can I drink alcohol during this program?
There is a 100% strict no alcohol policy while on this program. This is a focused and targeted
42-day plan that delivers real results. Alcohol provides no nutritional value and tends to derail
the majority of clients from their goals. One drink turns into several very quickly. Once you
have reached your physique goal, Gauge Girl Training can create a customized maintenance
program for you that includes organic red wine. However, for this program, alcohol is a no-go.
Can I have tea & coffee during this program?
Yes, both are encouraged. Coffee must be black without added cream, sugar, or flavor
additives. If you are new to black coffee, it is recommended to freshly grind whole coffee
beans and use a French press for a cleaner, higher quality cup of coffee. Economical, yet high
quality coffee can be found at Trader Joes. It is suggested to dilute your coffee with an
equivalent portion of hot or cold water if you use creamer as a diluent. Acceptable sweeteners
include monk fruit or stevia.
Can I have cheat meals during this program?
No. Cheat meals are not allowed for this 42 day program.
Is it okay to eat late at night?
Yes, the time of day does not matter. I have personally been on numerous shreds where my
last meal ended up being after 11pm due to time constraints. This will not impact your
progress.
What if I workout at a different time of the day?
This meal plan shows the post-workout meal as the first meal of the day. If you weight train at
a different time of the day, you are to move this meal accordingly.
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D AY 1 - 1 4
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MENU: 1
NOT ES :
Total Meal 1:
Qty. Unit Cal Carb Fb F P Add coconut butter to black coffee
Description
and mix in a blender. You can add a
M1 Coconut Butter 2.0 Tbsp 198.0 7.0 5.0 18.0 2.0 packet of stevia or monk fruit to the
Coffee 8.0 oz 0.0 0.0 0.0 0.0 0.0 blend. It is advised that you
consume this before working out
198.0 7.0 5.0 18.0 2.0
and utilize the next most convenient
meal as your post workout.
M2 Cooked Sliced Bacon 4.0 ea 160.0 0.0 0.0 14.0 10.0
Meal 2:
Large Eggs 2.0 ea 143.0 1.0 0.0 10.0 13.0 Bacon Pepper Skillet
Frozen Bell Peppers 4.0 oz 24.0 4.0 2.0 0.0 0.8 Cook bacon using preferred
method. Heat oil in a skillet. Sauté
Olive Oil 1.0 Tbsp 120.0 0.0 0.0 14.0 0.0
peppers and scramble in the eggs.
447.0 5.0 2.0 38.0 23.8 Top with bacon and serve. Could
also be made ahead as egg,
pepper, and bacon bites baked in a
M3 Pork Rinds 0.5 oz 80.0 0.0 0.0 5.0 7.0 muffin tin.
80.0 0.0 0.0 5.0 7.0
Meal 3: Snack
M4 Cooked 80/20 Ground Beef 4.0 oz 304.0 0.0 0.0 20.0 32.0 Meal 4: Taco Salad
Raw Kale/Spinach 2.0 oz 14.0 2.0 2.0 0.0 2.0 Brown ground beef, add peppers,
and season with favorite taco
Frozen Bell Peppers 1.0 oz 6.0 1.0 0.5 0.0 0.2
seasonings. Serve beef and peppers
Salsa 2.0 Tbsp 10.0 2.0 0.0 0.0 0.0 over a bed of greens. Dress with oil
and salsa.
Olive Oil 1.0 Tbsp 120.0 0.0 0.0 14.0 0.0
454.0 5.0 2.5 34.0 34.2 Meal 5: Snack
Meal 6:
M5 Pork Rinds 0.5 oz 80.0 0.0 0.0 5.0 7.0 Beef & Cabbage Soup
80.0 0.0 0.0 5.0 7.0 See recipe
M6 Beef & Cabbage Soup 1.0 serv 397.0 17.0 5.0 25.0 24.0
397.0 17.0 5.0 25.0 24.0
Net Cal TC Fb F P
Totals 20 1656 34 15 125 98
Your Daily Goal 19 1550 * * 121 97
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MENU 1 : GR OCERY LI ST*
*The grocery list is broken down into how many days of meals you plan to prepare. If you only want to eat this menu for 1 day,
use the groceries listed in the 1 day column. If you want to prep this menu for 2 days at a time, use the totals from the 2 day
column. If you want to prep this menu for 4 days at a time, use the totals from the 4 day column.
**For Recipe Only

***For Recipe & Other Meals
Ingredient Type DAY 1 DAY 2 DAY 4 NOTES
Large Eggs P 2 eggs 4 eggs 8 eggs
Cooked Sliced Bacon P 4 slices 8 slices 16 slices
Cooked 80/20 Ground Beef P 4 oz 8 oz 16 oz
Raw 80/20 Ground Beef** P 16 oz 16 oz 16 oz
Pork Rinds P 1 oz 2 oz 4 oz
Frozen Bell Peppers C 5 oz 10 oz 20 oz
Raw Kale/Spinach C 2 oz 4 oz 8 oz
Raw Onion** C 150 g 150 g 150 g
Shredded Coleslaw Mix or

C 16 oz 16 oz 16 oz
Cabbage**
Salsa C 2 Tbsp 4 Tbsp 8 Tbsp
Canned Diced Tomatoes** C 15 oz 15 oz 15 oz
Stock a 12 oz jar of Coconut Butter

Coconut Butter F 2 Tbsp 4 Tbsp 8 Tbsp
for this program
Stock a 1 liter bottle of olive oil for

Olive Oil*** F 3 Tbsp 6 Tbsp 12 Tbsp
this program
Stevia or Monk Fruit Sweetener Stock a box of natural sweetener

Misc n/a n/a n/a
Packets packets for this program
Beef Broth** Misc 4 c 4 c 4 c
Italian Seasoning** Misc 1 Tbsp 1 Tbsp 1 Tbsp
Garlic Powder** Misc 1 tsp 1 tsp 1 tsp
Onion Powder** Misc 1 tsp 1 tsp 1 tsp
Garlic Cloves** Misc 2 2 2
Black Pepper*** Misc n/a n/a n/a
Sea Salt*** Misc n/a n/a n/a
Coffee Misc n/a n/a n/a
PRO TEIN:(P ) CA RBS:(C) FAT:(F)

"29
MENU: 2
NOT ES :
Total Meal 1:
Description Qty. Unit Cal Carb Fb F P Add coconut butter to black coffee
M1 Coconut Butter 2.0 Tbsp 198.0 7.0 5.0 18.0 2.0 and mix in a blender. You can add a
packet of stevia or monk fruit to the
Coffee 8.0 oz 0.0 0.0 0.0 0.0 0.0
blend. It is advised that you
198.0 7.0 5.0 18.0 2.0 consume this before working out
and utilize the next meal most
M2 Cajun Style Andouille 1.0 link 210.0 2.0 0.0 16.0 14.0 convenient meal as your post
Sausage (84g) workout.
Raw Brussels Sprouts 4.0 oz 48.0 10.0 4.4 0.4 4.0 Meal 2:
Olive Oil 1.0 Tbsp 120.0 0.0 0.0 14.0 0.0 Cajun Sausage & Sprout Skillet
378.0 12.0 4.4 30.4 18.0 Slice sausage and chop brussels
sprouts. Sauté in olive oil with
seasonings of choice or roast in the
M3 Pork Rinds 0.5 oz 80.0 0.0 0.0 5.0 7.0 oven at 350°F for 20-40 minutes.
80.0 0.0 0.0 5.0 7.0
Meal 3: Snack
M4 Canned Tuna (in water) 6.0 oz 150.0 0.0 0.0 1.5 33.0 Meal 4:
Raw Celery 0.5 oz 2.3 0.5 0.2 0.0 0.1 Tuna Salad
Raw Cucumber 6.0 oz 24.0 6.0 0.6 0.0 1.2 Mix drained tuna with chopped
celery and mayo. Season to taste.
Mayonnaise 2.0 Tbsp 200.0 0.0 0.0 24.0 0.0
Serve on sliced cucumbers.
376.3 6.5 0.8 25.5 34.3
M5 : Snack
M5 Pork Rinds 0.5 oz 80.0 0.0 0.0 5.0 7.0
Meal 6:
80.0 0.0 0.0 5.0 7.0 Crispy Chicken Thigh Kale Sauté
Pan-fry, grill, or oven roast a chicken
M6 Cooked Chicken Thigh w/ 6.0 oz 343.8 0.0 0.0 25.8 28.8 thigh in olive oil seasoned with the
Skin & Bone herbal seasonings of your choice.
Serve with peas and kale lightly
Frozen Peas 2.0 oz 46.0 8.2 2.6 0.0 3.0 sautéed in olive oil and herbal
Raw Kale/Spinach 1.0 oz 7.0 1.0 1.0 0.0 1.0 seasonings of your choice. Optional
Olive Oil 1.0 Tbsp 120.0 0.0 0.0 14.0 0.0 toppings include a squeeze of
lemon, salt, and pepper.
516.8 9.2 3.6 39.8 32.8
Net Cal TC Fb F P
Totals 21 1629 35 14 124 101
Your Daily Goal 19 1550 * * 121 97
"30
**For Recipe Only


Come in packs of 4 |
Cajun Style Andouille Sausage
P 1 link 2 links 4 links Can freeze unused
(84g/link)
portions for use later
Canned Tuna (in water) P 6 oz 12 oz 24 oz
Cooked Chicken Thigh w/ Skin

P 6 oz 12 oz 24 oz
and Bone
Raw Brussels Sprouts C 4 oz 8 oz 16 oz
Raw Celery C 1 oz 1 oz 2 oz
Frozen Peas C 2 oz 4 oz 8 oz
Raw Cucumber C 6 oz 12 oz 24 oz
Stock a 12 oz jar of
Coconut Butter F 2 Tbsp 4 Tbsp 8 Tbsp Coconut Butter for this
program
Stock a 1 liter bottle of
Olive Oil F 2 Tbsp 4 Tbsp 8 Tbsp olive oil for this
program
Stock a jar of
mayonnaise for this
Mayonnaise F 2 Tbsp 4 Tbsp 8 Tbsp
program or make your
own
"31
MENU: 3
NOT ES :
Meal 1:
Total Add coconut butter to black coffee
Description Qty. Unit Cal Carb Fb F P and mix in a blender. You can add a
99.0 3.5 2.5 9.0 1.0
M2 Zucchini Bread 1.0 serv 402.0 10.0 5.0 38.0 11.0
Meal 2:
402.0 10.0 5.0 38.0 11.0
Zucchini Bread – See recipe
M3 Canned Tuna (in water) 6.0 oz 150.0 0.0 0.0 1.5 33.0
Olive Oil 1.0 tsp 40.0 0.0 0.0 4.7 0.0 Meal 3: Snack
Mix drained tuna and olive oil for a
190.0 0.0 0.0 6.2 33.0
snack. Season to taste.
M4 Cooked Chicken Thigh w/ 6.0 oz 343.8 0.0 0.0 25.8 28.8 Meal 4:
Skin & Bone Chicken Thighs & Brussels Sprouts
Raw Brussels Sprouts 2.0 oz 24.0 5.0 2.2 0.2 2.0 thigh in olive oil seasoned with the
Olive Oil 1.0 tsp 40.0 0.0 0.0 4.7 0.0 herbal seasonings of your choice.
Lightly sauté chopped brussels
407.8 5.0 2.2 30.7 30.8
sprouts in olive oil and the herbal
seasonings of your choice. Optional
M5 Cooked Chicken Thigh w/ 4.0 oz 229.2 0.0 0.0 17.2 19.2 toppings include a squeeze of
Skin & Bone lemon, salt, and pepper.
Raw Broccoli 6.0 oz 60.0 11.4 4.2 0.6 4.8 Meal 5:

Dairy-Free Ranch Dressing 1.0 serv 204.0 1.0 0.0 22.0 0.0 Chicken Thighs & Broccoli Ranch
thigh using the herbal seasoning of
493.2 12.4 4.2 39.8 24.0 your choice. Steam broccoli. Serve
with dairy-free ranch dressing. See
recipe for Dairy-Free Ranch
Net Cal TC Fb F P
Totals 17 1592 31 14 124 100
Your Daily Goal 19 1550 * * 121 97
"32
**For Recipe Only

Large Eggs** P 3 eggs 3 eggs 3 eggs
Canned Tuna (in water) P 6 oz 12 oz 24 oz
Cooked Chicken Thigh w/Skin &

P 10 oz 20 oz 40 oz
Bone
Raw Broccoli C 6 oz 12 oz 24 oz
Garlic** C 2 cloves 2 cloves 2 cloves
Grated Zucchini (150 g)** C 1 c 1 c 1 c
Coconut Oil** F 1 c 1 c 1 c
Almond Flour** F 3 c 3 c 3 c
Stock a 12 oz jar of Coconut
Butter for this program
Stock a 1 liter bottle of olive
Olive Oil F 2 tsp 4 tsp 8 tsp
oil for this program
Mayonnaise** F 1 c 1 c 1 c
Unsweetened Almond Milk** F 1/4-1/3 c 1/4-1/3 c 1/4-1/3 c
Chopped Walnuts** F 1 c 1 c 1 c
Vanilla Extract** Misc 1 tsp 1 tsp 1 tsp

or granulated zero calorie
2 c 2 c 2 c
Erythritol** Misc sweetener of choice
Fresh Italian Parsley** Misc 2 Tbsp 2 Tbsp 2 Tbsp or 1 tsp Dried Parsley Flakes
Chives** Misc 3 Tbsp 3 Tbsp 3 Tbsp
Apple Cider Vinegar or Lemon Juice** Misc 2 tsp 2 tsp 2 tsp
Dried Dill** Misc 2 tsp 2 tsp 2 tsp or 2 Tbsp Fresh Dill
Baking Powder** Misc 2 tsp 2 tsp 2 tsp
Ground Nutmeg** Misc 1 tsp 1 tsp 1 tsp
Ground Cinnamon** Misc 1 tsp 1 tsp 1 tsp
Ground Ginger** Misc 0.3 tsp 0.3 tsp 0.3 tsp
Black Pepper*** Misc n/a n/a n/a
Sea Salt*** Misc n/a n/a n/a

"33
MENU: 4 NOT ES :
Meal 1:
Total Add coconut butter to black coffee
Description Qty. Unit Cal Carb Fb F P and mix in a blender. You can add a
198.0 7.0 5.0 18.0 2.0
and utilizing the next most
convenient meal as your post
M2 Large Eggs 2.0 ea 143.0 1.0 0.0 10.0 15.0 workout.
Frozen Bell Peppers 4.0 oz 24.0 4.0 2.0 0.0 0.8
Olive Oil 0.5 Tbsp 60.0 0.0 0.0 7.0 0.0 Meal 2:
Eggs & Peppers
227.0 5.0 2.0 17.0 15.8
Heat oil in a skillet. Sauté peppers,
fry or scramble eggs and serve.
M3 BAM Elite Natural Keto 1.0 serv 150.0 5.0 3.0 13.0 4.0 Could also be made ahead as egg
Shake and pepper bites by baking in the
oven in a muffin tin.
150.0 5.0 3.0 13.0 4.0
Meal 3: Snack
M4 Cooked Boneless Skinless 3.0 oz 138.6 0.0 0.0 3.0 26.1 Mix with 6-8 oz water
Chicken Breast
Cooked Sliced Bacon 4.0 ea 160.0 0.0 0.0 14.0 10.0 Meal 4:
Chicken Bacon Ranch Wrap
Iceberg Lettuce Leaves 2.0 ea 4.2 1.0 0.4 0.0 0.2
Cook bacon and set aside. Prepare
Dairy-Free Ranch 1.0 serv 204.0 1.0 0.0 22.0 0.0 chicken using preferred cooking
506.8 2.0 0.4 39.0 36.3 method and the herbal seasonings
of your choice. Serve chicken and
bacon wrapped in iceberg lettuce
M5 BAM Elite Natural Keto 1.0 serv 150.0 5.0 3.0 13.0 4.0
and dress with dairy-free ranch. See
Shake
recipe for Dairy-Free Ranch .
150.0 5.0 3.0 13.0 4.0
Meal 5: Snack
M6 Cooked Boneless Skinless 3.0 oz 138.6 0.0 0.0 3.0 26.1 Mix with 6-8 oz water
Chicken Breast
Meal 6:
Raw Kale/Spinach 4.0 oz 28.0 4.0 4.0 0.0 4.0
Chicken Ranch Salad
Raw Broccoli 6.0 oz 59.0 12.0 5.0 0.0 5.0 Prepare chicken breast using
Dairy-Free Ranch 1.0 serv 204.0 1.0 0.0 22.0 0.0 preferred cooking method and the
herbal seasonings of your choice.
429.6 17.0 9.0 25.0 35.1
Serve on bed of greens and dress
with dairy-free ranch dressing. See
Net Cal TC Fb F P recipe for Dairy-Free Ranch
Totals 19 1661 41 22 125 97
Your Daily Goal 19 1550 * * 121 97
"34
**For Recipe Only

Cooked Boneless Skinless

P 6 oz 12 oz 24 oz
Chicken Breast
Iceberg Lettuce C 2 ea 4 ea 8 ea
Unsweetened Almond Milk** C 1/4-1/3 c 1/4-1/3 c 1/4-1/3 c
Garlic Cloves** C 2 2 2
Raw Broccoli C 6 oz 12 oz 24 oz
Stock 2lb container in
BAM Elite Natural Keto Shake F 2 serv 4 serv 8 serv flavor of choice | 17
servings per container
Stock a 12 oz jar of
Coconut Butter F 2 Tbsp 4 Tbsp 8 Tbsp Coconut Butter for this
program
Stock a 1 liter bottle of
Olive Oil** F 1 Tbsp 1 Tbsp 1 Tbsp olive oil for this
program
Fresh Italian Parsley** Misc 2 Tbsp 2 Tbsp 2 Tbsp or 1 tsp dried

Apple Cider Vinegar or Lemon
1 tsp 1 tsp 1 tsp
Juice** Misc
Dried Dill** Misc 2 tsp 2 tsp 2 tsp
"35
D AY 1 5 - 2 8
"36
MENU: 5
NOT ES :
Total
Meal 1:
Description Qty. Unit Cal Carb Fb F P
Add coconut butter to black coffee
Coffee 8.0 oz 0.0 0.0 0.0 0.0 0.0 packet of stevia or monk fruit to the
99.0 3.5 2.5 9.0 1.0
M2 Pumpkin Bread 2.0 serv 416.0 16.0 8.0 34.0 16.0 meal as your post workout.
416.0 16.0 8.0 34.0 16.0
Meal 2:
Pumpkin Bread
M3 BAM Elite Natural Keto 1.0 serv 150.0 5.0 3.0 13.0 4.0 See recipe for Pumpkin Bread
Shake
150.0 5.0 3.0 13.0 4.0 Meal 3: Snack

Mix with 6-8 oz water
M4 Cooked Chicken Wings 4.0 oz 324.8 0.0 0.0 21.6 30.0 Meal 4:
(bone removed) Wing & Cauli Rice Bowl
Bake, grill, or pan-fry chicken wings
Raw Cauliflower Rice 1.0 oz 7.0 1.5 1.4 0.0 0.6
with the herbal seasonings of your
Raw Kale/Spinach 2.0 oz 14.0 2.0 2.0 0.0 2.0 choice. Sauté mixed greens with
345.8 3.5 3.4 21.6 32.6 cauli rice for about 3-4 minutes in
frying pan using oil spray. Add salt
and pepper to taste.
M5 BAM Elite Natural Keto 1.0 serv 150.0 5.0 3.0 13.0 4.0
Shake Meal 5: Snack
150.0 5.0 3.0 13.0 4.0 Mix with 6-8 oz water
Meal 6:
M6 Cooked Chicken Wings 3.5 oz 284.2 0.0 0.0 18.9 26.3 Thai BBQ Wings
(bone removed) Bake, grill, or pan-fry chicken wings
with the herbal seasoning of your
Thai BBQ Sauce 1.0 serv 144.0 8.0 4.0 8.0 4.0
choice. Steam or sauté green
Frozen String Beans 2.0 oz 18.0 4.0 2.0 0.0 1.0 beans. Serve with Thai BBQ Sauce
446.2 12.0 6.0 26.9 31.3 over chicken. See recipe for Thai
BBQ Wings
Net CL C FB F P
Totals 19 1607 45 26 118 89
Your Daily Goal 18 1465 * * 114 92
"37
**For Recipe Only

Cooked Chicken Wings (bone

P 7.5 oz 15 oz 30 oz
removed)
Raw Cauliflower Rice C 1 oz 2 oz 4 oz
Frozen String Beans C 2 oz 4 oz 8 oz
Lime (juice and zest)** C 1 ea 1 ea 1 ea
Canned Pumpkin Puree** C 0.5 c 0.5 c 0.5 c

Tomato Paste** C 2 Tbsp 2 Tbsp 2 Tbsp
Almond Flour** F 2 c 2 c 2 c
Full Fat Coconut Milk** F 0.5 c 0.5 c 0.5 c

Coconut Flour** F 0.25 c 0.25 c 0.25 c
Stock 2 lb container in flavor of
BAM Elite Natural Keto Shake F 2 serv 4 serv 8 serv
choice | 17 servings per container
Stock a 1 liter bottle of olive oil
Olive Oil F n/a n/a n/a
for this program
Creamy Peanut Butter (Crazy
F 1 Tbsp 1 Tbsp 1 Tbsp
Richard's)**
Red Pepper Flakes** Misc 1 dash 1 dash 1 dash
Rice Wine Vinegar** Misc 4 tsp 4 tsp 4 tsp
Cilantro** Misc 2 Tbsp 2 Tbsp 2 Tbsp
Liquid Aminos or Soy Sauce** Misc 8 tsp 8 tsp 8 tsp

Misc n/a n/a n/a
Liquid** liquid for this program
Baking Powder** Misc 2 tsp 2 tsp 2 tsp
Sea Salt** Misc 1 tsp 1 tsp 1 tsp
Pumpkin Pie Spice Blend** Misc 1 Tbsp 1 Tbsp 1 Tbsp
Zero Calorie Sweetener** Misc 0.25 c 0.25 c 0.25 c
PRO TEIN:(P ) CA RBS:(C) FAT:(F) "38

MENU: 6
NOT ES :
Total Meal 1:
Description
M1 Coconut Butter 2.0 Tbsp 198.0 7.0 5.0 18.0 2.0
M2 Large Eggs 2.0 ea 143.0 1.0 0.0 10.0 13.0 meal as your post workout.
Sliced Cooked Bacon 4.0 ea 160.0 0.0 0.0 14.0 10.0

Meal 2:
Raw Brussels Sprouts 2.0 oz 24.0 5.0 2.2 0.0 2.0 Bacon & Eggs with Sprouts
327.0 6.0 2.2 24.0 25.0 Cut bacon into pieces and chop
brussels sprouts. Pan-fry or place on
baking sheet, season to taste, and
M3 Chocolate Peanut Butter 0.5 serv 162.0 7.5 3.5 13.5 7.0
roast in 375°F oven for 20-40
Fat Bombs
minutes. Prepare eggs using
162.0 7.5 3.5 13.5 7.0 preferred method. Fried or poached
is recommended.
M4 Cooked 80/20 Ground Beef 3.0 oz 228.0 0.0 0.0 15.0 24.0
Meal 3: Snack
See recipe for Chocolate Peanut
Cauliflower Rice 2.0 oz 14.0 3.0 1.4 0.0 1.2
Butter Fat Bombs
Salsa 1.0 Tbsp 5.0 1.0 0.0 0.0 0.0
Frozen Bell Peppers 2.0 oz 12.0 2.0 1.0 0.0 0.4 Meal 4:
Olive Oil 0.5 Tbsp 60.0 0.0 0.0 7.0 0.0 Taco Salad
Brown ground beef, add peppers,
319.0 6.0 2.4 22.0 25.6
and season with favorite taco
seasonings. Prepare cauli rice using
M5 Chocolate Peanut Butter 0.5 serv 162.0 7.5 3.5 13.5 7.0 your method of choice. Serve over a
Fat Bombs bed of greens. Dress with oil and
salsa.
162.0 7.5 3.5 13.5 7.0
Meal 5: Snack
M6 Cooked 80/20 Ground Beef 3.0 oz 228.0 0.0 0.0 15.0 24.0 See recipe for Chocolate Peanut
Raw Kale/Spinach 2.0 oz 14.0 2.0 2.0 0.0 2.0 Butter Fat Bombs
Raw Mushrooms 1.0 oz 6.0 0.9 0.0 0.1 0.9
Olive Oil 0.5 Tbsp 60.0 0.0 0.0 7.0 0.0
Meal 6:
308.0 2.9 2.0 22.1 26.9 Beef & Mushroom Skillet
Brown ground beef with the herbal
Net Cal TC FB F P seasoning of your choice. (e.g.
Totals 18 1476 37 19 113 94 chipotle powder, cayenne, garlic,
oregano, thyme, black pepper, etc.)
Your Daily Goal 18 1465 * * 114 92
Sauté mushrooms and greens in
olive oil until mushrooms brown and
greens are wilted. Add salt and
pepper to taste.
"39
**For Recipe Only

Raw Riced Cauliflower C 2 oz 4 oz 8 oz
Raw Mushrooms C 1 oz 2 oz 4 oz

Olive Oil F 1 Tbsp 2 Tbsp 4 Tbsp Stock a 1 liter bottle of olive oil for this pro
Salsa C 1 Tbsp 2 Tbsp 4 Tbsp Stock a jar for this program
Creamy Peanut Butter (Crazy

F 3 Tbsp 6 Tbsp 12 Tbsp
Richard's)**
Cocoa Powder** Misc 3 tsp 6 tsp 12 tsp

Misc n/a n/a n/a
Packets*** packets for this program
Stock a large bag for this

program | See recipe for
Almond Flour** F 2 tsp 4 tsp 8 tsp
Chocolate Peanut Butter Fat
Bombs | Makes 1 serving

MENU: 7
NOT ES :
Total Meal 1:
M1 Coconut Butter 2.0 Tbsp 198.0 7.0 5.0 18.0 2.0
M2 Almond Flour Pancakes 1.0 serv 261.0 7.0 3.0 24.0 9.0
Frozen Blueberries 2.0 oz 32.0 8.2 1.4 0.2 0.6 Meal 2:
Coconut Butter 1.0 Tbsp 99.0 3.5 2.5 9.0 1.0 Almond Flour Pancakes
with Berries & Cream
392.0 18.7 6.9 33.2 10.6
See recipe for Almond Flour
Pancakes. Top with berries and
M3 Pork Rinds 0.5 oz 80.0 0.0 0.0 5.0 7.0 coconut butter. You may opt to add
a squeeze of lemon juice to the
80.0 0.0 0.0 5.0 7.0
coconut butter.
M4 Cooked 80/20 Ground Beef 5.0 oz 380.0 0.0 0.0 25.0 40.0 Meal 3: Snack
Cooked Sliced Bacon 2.0 ea 80.0 0.0 0.0 7.0 5.0
Meal 4:
Iceberg Lettuce Leaves 2.0 ea 4.2 1.0 0.4 0.0 0.2 Bacon Burger Wrap
464.2 1.0 0.4 32.0 45.2 Grill or fry burger patty using the
herbal seasoning of your choice.
Cook bacon using preferred
M5 Pork Rinds 0.5 oz 80.0 0.0 0.0 5.0 7.0 method. Serve burger and bacon
80.0 0.0 0.0 5.0 7.0 wrapped in lettuce leaves.
Meal 5: Snack
M6 Cooked Tilapia (or white 2.0 oz 71.6 0.0 0.0 1.4 14.6
fish of choice) Meal 6:
Raw Brussels Sprouts 4.0 oz 48.0 10.0 4.4 0.4 4.0 White Fish with Bacon & Sprouts
Fry bacon in a skillet then set aside.
Cooked Sliced Bacon 2.0 ea 80.0 0.0 0.0 7.0 5.0
Add oil to the bacon grease and
Olive Oil 1.0 Tbsp 120.0 0.0 0.0 14.0 0.0 bring to temperature over medium
319.6 10.0 4.4 22.8 23.6 heat. Sauté chopped brussels
sprouts until soft and set aside. Add
seasoned fish and fry 3-5 minutes
Net Cal TC Fb F P on each side (until fish is white and
Totals 19 1534 37 17 116 95 no longer opaque). Serve fish
topped with sprouts and bacon. Salt
Your Daily Goal 18 1465 * * 114 92 and pepper to taste.
"41
**For Recipe Only

Frozen Blueberries C 2 oz 4 oz 8 oz
Iceberg Lettuce Leaves C 2 ea 4 ea 8 ea
Cooked Tilapia (or white fish of

P 2 oz 4 oz 8 oz
choice)


Olive Oil F 1 Tbsp 2 Tbsp 4 Tbsp
for this program
Stock a box of natural sweetener

Monk Fruit Sweetener** Misc 2 Tbsp 2 Tbsp 2 Tbsp
packets for this program
Almond Flour** Misc 1 c 1 c 1 c Stock a bag for this program
Baking Powder** Misc 1 tsp 1 tsp 1 tsp Stock a package for this program
Stock a container for this

Unsweetened Almond Milk** C 0.3 cup 0.3 cup 0.3 cup
program

program

Coconut Oil** F 2 Tbsp 2 Tbsp 2 Tbsp
program

MENU: 8 NOT ES :
Meal 1:
Total
M1 Coconut Butter 2.0 Tbsp 198.0 7.0 5.0 18.0 2.0 blend. It is advised that you
Coffee 8.0 oz 0.0 0.0 0.0 0.0 0.0
198.0 7.0 5.0 18.0 2.0 convenient meal as your post
workout.
M2 Raw Eggs 2.0 ea 143.0 1.0 0.0 10.0 13.0
Meal 2:
Hot Italian Sausage Link 1.0 ea 160.0 0.0 0.0 16.0 10.0 Sausage & Egg Skillet
(56g) Lightly spray a small non-stick skillet
with olive oil spray. Slice the Italian
Raw Kale/Spinach 2.0 oz 14.0 2.0 2.0 0.0 2.0 sausage and sauté until browned
(about 3-5 minutes). Add oil and
317.0 3.0 2.0 26.0 25.0
greens to skillet. Serve with a sunny
side up egg or egg cooked using
M3 Cooked 80/20 Ground Beef 6.0 oz 456.0 0.0 0.0 30.0 48.0 the method of your choice. Add salt
and pepper to taste.
Cooked Spaghetti Squash 3.0 oz 26.7 5.4 1.2 0.3 0.6
Pizza Sauce 0.3 c 20.0 4.0 1.0 0.0 1.0 Meal 3:

Spaghetti Squash Pizza Bowl with
502.7 9.4 2.2 30.3 49.6 Ground Beef
Brown ground beef using the herbal
seasonings of your choice (Italian
M4 Hot Italian Sausage Link 1.0 ea 190.0 0.0 0.0 16.0 10.0
blend is suggested). Add previously
(56g)
cooked spaghetti squash to the
skillet and cook until heated
Cooked Spaghetti Squash 3.0 oz 26.7 5.4 1.2 0.3 0.6
through. Add pizza sauce and
Pizza Sauce 0.3 c 20.0 4.0 1.0 0.0 1.0 combine.
Olive Oil 0.5 Tbsp 60.0 0.0 0.0 7.0 0.0 Meal 4:
Mint Chocolate Fat Bombs 0.5 serv 151.0 3.5 2.0 16.0 1.5 Spaghetti Squash Pizza Bowl with
Hot Italian Sausage
447.7 12.9 4.2 39.3 13.1 Slice Italian sausage or use ground
variety and brown in a skillet using
olive oil. Add previously cooked
Net Cal TC Fb F P
spaghetti squash and cook until
Totals 19.0 1465 32 13.0 114.0 90 heated through. Add pizza sauce
and combine. Serve with Mint
Your Daily Goal 18.0 1465 * * 114.0 92 Chocolate Fat Bomb for dessert.
See recipe for Mint Chocolate Fat
Bomb.
"43
**For Recipe Only

Hot Italian Sausage Link P 2 links 4 links 8 links
Cooked Spaghetti Squash C 6 oz 12 oz 24 oz
Pizza Sauce C 0.6 c 1.2 c 2.4 c
Macadamia Nuts (dry roasted)** F 2 c 2 c 2 c
Coconut Oil** F 2 Tbsp 2 Tbsp 2 Tbsp Stock a jar for this program

Coconut Butter*** F 4 Tbsp 6 Tbsp 10 Tbsp

Olive Oil F 0.5 Tbsp 1.0 Tbsp 2.0 Tbsp
for this program
Stevia or Monk Fruit Sweetener Stock a bag of natural sweetener

Misc 0.25 c 0.25 c 0.25 c
(powdered)** for this program
Unsweetened Cocoa Powder** Misc 0.3 c 0.3 c 0.3 c
Mint Extract** Misc 1-2 tsp 1-2 tsp 1-2 tsp
Sea Salt** Misc 1-2 tsp 1-2 tsp 1-2 tsp

D AY 2 9 - 4 2
"45
MENU: 9
NOT ES :
Total
Meal 1:
Coffee 8.0 oz 0.0 0.0 0.0 0.0 0.0 packet of stevia or monk fruit to the
M2 Blueberry Muffins 1.0 serv 217.0 6.0 3.0 19.0 7.0 convenient meal as your post
workout.
217.0 6.0 3.0 19.0 7.0
Meal 2:
Blueberry Muffins
M3 Cooked Boneless Skinless 2.5 oz 115.5 0.0 0.0 2.5 21.8 See recipe for Blueberry Muffins.
Chicken Breast
Meal 3:
Iceberg Lettuce Leaves 4.0 ea 8.4 2.0 0.8 0.0 0.4 Chicken Salad Lettuce Wrap
Shred pre-cooked boneless skinless
Walnuts 1.0 oz 183.0 3.8 1.9 18.3 4.3 chicken breast. Mix in chopped
walnuts, onion, celery, and mayo.
Mayonnaise 1.5 Tbsp 150.0 0.0 0.0 18.0 0.0
Season to taste. Serve on lettuce
Raw Onion 1.0 oz 11.2 2.6 0.5 0.0 0.3 leaves.
Raw Celery 2.0 oz 9.0 2.0 0.8 0.0 0.4 Meal 4:

Chicken & Ranch Salad
477.1 10.4 4.0 38.8 27.2
Prepare chicken breasts ahead.
Shred and serve on bed of greens
with crumbled pork rinds (crouton
M4 Boneless Skinless Chicken 2.5 oz 115.5 0.0 0.0 2.5 21.8 substitute) and top with dairy-free
Breast ranch. See recipe for Dairy-Free
Ranch
Pork Rinds 0.5 oz 80.0 0.0 0.0 5.0 7.0
Dairy-Free Ranch 1.0 serv 204.0 1.0 0.0 22.0 0.0
413.5 3.0 2.0 29.5 30.8
Net Cal TC Fb F P
Totals 12.0 1306 26.0 14 105.0 67
Your Daily Goal 16.0 1260 * * 105 63
"46
**For Recipe Only


See Recipe for Blueberry Muffins
| Makes 12 servings
Cooked Boneless Skinless Chicken
P 5 oz 10 oz 20 oz Cooked weight
Breast
Raw Onion C 1 oz 2 oz 4 oz
Unsweetened Almond Milk** C 1/4-1/3 c 1/4-1/3 c 1/4-1/3 c
Garlic Cloves** C 2.0 2.0 2.0

Frozen Blueberries** C 1 c 1 c 1 c
Almond Flour** C 3 c 3 c 3 c Stock a bag for this program
Raw Kale/Spinach C 4.0 oz 8.0 oz 16.0 oz

Walnuts F 1.00 oz 2.00 oz 4.00 oz
Stock a jar of mayonnaise for this
Mayonnaise F 2 Tbsp 4 Tbsp 8 Tbsp
program or make your own
Coconut Oil** F 0.3 c 0.3 c 0.3 c
Stock a box of natural sweetener
Monk Fruit Sweetener** Misc 1 c 1 c 1 c
packets for this program
Fresh Italian Parsley** Misc 2 Tbsp 2 Tbsp 2 Tbsp or 1 tsp dried
Apple Cider Vinegar or Lemon

Misc 2 tsp 2 tsp 2 tsp
Juice**
Dried Dill** Misc 2 tsp 2 tsp 2 tsp
Baking Powder** Misc 2 tsp 2 tsp 2 tsp Stock a bag for this program


MENU: 10
NOT ES :
Total
Meal 1:
Coffee 8.0 oz 0.0 0.0 0.0 0.0 0.0
M2 BAM Elite Natural Keto 1.0 serv 150.0 5.0 3.0 13.0 4.0 workout.
Shake
150.0 5.0 3.0 13.0 4.0 Meal 2:
Serve with 6-8 oz water
Meal 3:
M3 Large Eggs 3.0 ea 214.5 1.5 0.0 15.0 19.5
Egg Salad Lettuce Wrap
Mayonnaise 1.5 Tbsp 150.0 0.0 0.0 18.0 0.0 Hard boil eggs. Dice eggs, chop
celery, and mix with mayo. Season
Iceberg Lettuce Leaf 4.0 ea 8.4 2.0 0.8 0.0 0.4 to taste. Serve on lettuce leaves.
Raw Celery 1.0 oz 4.5 1.0 0.4 0.0 0.2
Meal 4:
377.4 4.5 1.2 33.0 20.1 Egg Roll Bowl
Brown ground beef in a large skillet
or wok over medium heat. Once
M4 Cooked 80/20 Ground Beef 4.0 oz 304.0 0.0 0.0 20.0 32.0 cooked, add sesame oil, cabbage,
liquid aminos (or soy sauce), and
Raw Shredded Cabbage 4.0 oz 28.0 6.4 2.8 0.0 1.6 olive oil until cabbage is soft. Add
Frozen Peas 2.0 oz 46.0 8.2 2.6 0.0 3.0 frozen peas and stir gently. Cook
2-3 minutes until peas are warm.
Liquid Aminos or Soy Sauce 1.0 Tbsp 15.0 3.0 0.0 0.0 0.0 Salt and pepper to taste.
Sesame Oil 2.0 tsp 90.0 0.0 0.0 10.0 0.0
Olive Oil 1.0 Tbsp 120.0 0.0 0.0 14.0 0.0
603.0 17.6 5.4 44.0 36.6
Net Cal TC Fb F P
Totals 19 1328 34 15 108.0 63
Your Daily Goal 16 1260 * * 105 63
"48
MENU 1 0: GROCERY LIST*
**For Recipe Only

Raw weight approx 1.2-1.4 times

what's needed for cooked weight
Iceberg Lettuce Leaf C 4 each 8 each 16 each
Raw Shredded Cabbage C 4 oz 8 oz 16 oz
Stock 2 lb container in flavor of

BAM Elite Natural Keto Shake F 1 serv 2 serv 4 serv
choice | 17 servings per container
Sesame Oil F 2 tsp 4 tsp 8 tsp Stock a bottle for this program


for this program
Stock a jar for this program or
Mayonnaise F 1.5 Tbsp 3 Tbsp 6 Tbsp
make your own
Liquid Aminos or Soy Sauce Misc 1 Tbsp 2 Tbsp 4 Tbsp Stock a bottle for this program

MENU: 11
NOT ES :
Total Meal 1:
Description
Coffee 8.0 oz 0.0 0.0 0.0 0.0 0.0
198.0 7.0 5.0 18.0 2.0 and utilize the next meal most
workout.
M2 Cajun Style Andouille 1.0 link 210.0 2.0 0.0 16.0 14.0
Sausage (86g) Meal 2:
Cajun Sausage & Kale Chips
Slice sausage and fry in a skillet.
Olive Oil 0.5 Tbsp 60.0 0.0 0.0 7.0 0.0 Preheat oven to 425°F and chop
leaves of kale (or serve on bed of
284.0 4.0 2.0 23.0 16.0 spinach if using that) and massage
leaves with oil. Season with salt and
the herbal seasonings of your
M3 Beef & Cabbage Soup 1.0 serv 397.0 17.0 5.0 25.0 24.0 choice and place on a baking sheet.
Bake for 7-9 minutes. Serve
Olive Oil 0.5 Tbsp 60.0 0.0 0.0 7.0 0.0 immediately with sausage or store
in an airtight container.
457.0 17.0 5.0 32.0 24.0
Meal 3:
Beef & Cabbage Soup
M4 Beef & Cabbage Soup 1.0 serv 397.0 17.0 5.0 25.0 24.0 See recipe for Beef & Cabbage
Soup + add oil
Olive Oil 0.5 Tbsp 60.0 0.0 0.0 7.0 0.0
457.0 17.0 5.0 32.0 24.0 Meal 4:

Beef & Cabbage Soup
See recipe for Beef & Cabbage
Net Cal TC Fb F P Soup + add oil
Totals 28 1396 45 17 105 66
Your Daily Goal 16 1260 * * 105 63
"50
**For Recipe Only

Come in packs of 4 | Can freeze

Cajun Style Andouille Sausage P 1 link 2 links 4 links
unused portions for use later
Raw 80/20 Ground Beef** P 16 oz 16 oz 32 oz
Shredded Coleslaw Mix or

C 16 oz 16 oz 32 oz
Cabbage**
Canned Diced Tomato** C 15 oz 15 oz 30 oz
Raw Onion** C 150 g 150 g 300 g

Olive Oil*** F 3 Tbsp 4 Tbsp 8 Tbsp
for this program

Misc. n/a n/a n/a
packets packets for this program
Beef Broth** Misc. 4 c 4 c 8 c
Italian Seasoning** Misc 1 Tbsp 1 Tbsp 2 Tbsp
Garlic Powder** Misc 1 tsp 1 tsp 1 tsp
Onion Powder** Misc 1 tsp 1 tsp 1 tsp
Sea Salt** Misc 1 tsp 1 tsp 2 tsp
Black Pepper** Misc 0.5 tsp 0.5 tsp 1 tsp
Garlic Cloves** Misc 2 2 4

MENU: 12
NOT ES :
Total Meal 1:
Coffee 8.0 oz 0.0 0.0 0.0 0.0 0.0
M2 Large Eggs 2.0 ea 143.0 1.0 0.0 10.0 13.0 workout.
Pepperoni (Hormel Natural
30.0 g 150.0 0.0 0.0 14.0 5.0
Choice) Meal 2:
293.0 1.0 0.0 24.0 18.0 Scrambled Egg & Pepperoni Roll
Scramble eggs and serve wrapped
in pepperoni. Alternatively, chop
Pepperoni (Hormel Natural pepperoni and add to scrambled
M3 15.0 g 70.0 0.0 0.0 6.5 2.3
Choice) eggs.
Deli Ham 2.0 oz 107.0 1.0 0.0 7.0 10.0
Meal 3:
Salami 1.0 oz 110.0 0.3 0.0 9.5 6.0 Italian Salad Bowl
Raw Kale/Spinach 3.0 cups 21.0 3.0 3.0 0.0 3.0 Dice pepperoni, ham, and salami
and serve on a bed of greens. Mix
Olive Oil 1.0 tsp 40.0 0.0 0.0 4.7 0.0 Italian seasoning in olive oil and use
Italian Seasoning 1.0 tsp 0.0 0.0 0.0 0.0 0.0 as dressing over salad.
348.0 4.3 3.0 27.7 21.3 Meal 4:

Egg Roll Bowl
Brown ground pork in a large skillet
M4 Cooked Ground Pork 3.0 oz 249.0 0.0 0.0 17.4 21.6 or wok over medium heat. Once
Raw Shredded Cabbage 4.0 oz 28.0 6.4 2.8 0.0 1.6 cooked, add sesame oil, cabbage,
liquid aminos (or soy sauce), and
Frozen Peas 2.0 oz 46.0 8.2 2.6 0.0 3.0 olive oil until cabbage is soft. Add
Liquid Aminos or Soy Sauce 1.0 Tbsp 15.0 3.0 0.0 0.0 0.0 frozen peas and stir gently. Cook
2-3 minutes until peas are warm.
Sesame Oil 1.0 tsp 45.0 0.0 0.0 5.0 0.0 Salt and pepper to taste.
Olive Oil 2.0 tsp 80.0 0.0 0.0 9.4 0.0
463.0 17.6 5.4 31.8 26.2
Net Cal TC Fb F P
Totals 17 1302 30 13 102 68
Your Daily Goal 16 1260 * * 105 63
"52
**For Recipe Only

Pepperoni (Hormel Natural

P 45 g 90 g 180 g
Choice)
Deli Ham P 2 oz 4 oz 8 oz
Salami P 1 oz 2 oz 4 oz
Cooked Ground Pork P 3 oz 6 oz 12 oz
Raw Shredded Cabbage C 4 oz 8 oz 16 oz


for this program
Liquid Aminos or Soy Sauce Misc 1 Tbsp 2 Tbsp 4 Tbsp Stock a bottle for this program
Sesame Oil Misc 1 tsp 2 tsp 4 tsp Stock a bottle for this program
Italian Seasoning Misc 1 tsp 2 tsp 4 tsp

RE CI PES
"54
R EC I PE S
T H A I B B Q S AU CE
I NGREDIENT S:
2 Tbsp Tomato Paste

8 tsp Soy Sauce
1 Tbsp Crazy Richard’s Creamy Peanut Butter
2 Tbsp Chopped Cilantro
Juice & Zest of 1⁄2 Lime
4 tsp Rice Wine Vinegar
1 Dash Red Pepper Flakes
10 Drops Liquid Stevia or Zero Calorie Sweetener of choice
I NST R U C TIO N S:
1. Mix all ingredients together until well combined.
NU TR I T I O N I N F O : MA K E S 1 S E R VIN G
PER S E R VI N G
14 4 C ALO RI E S
8G FAT
8G TO TAL CARB S
4G FI B E R
4G NE T CARB S
4G P RO T E I N
"55
R EC I PE S
CH O C O L ATE P EA NU T
B U T T E R B A L LS
I NGREDIENT S:
5-10 Drops Stevia (or Zero Calorie Sweetener of your choice)

3 Tbsp Crazy Richard’s Creamy Peanut Butter
3 tsp Unsweetened Cocoa Powder
2 tsp Almond Flour
1. Mix all ingredients together until well combined. Divide in half and roll into two balls.
Store in refrigerator or freezer until ready to eat.
NU TR I T I O N I N F O : MA K E S 1 S E R VIN G OF T WO B AL L S
PER S E R VI N G
32 4 C ALO RI E S
27 G FAT
15 G T OTA L CAR B S
7G FI B E R
8G NE T CARB S
14 G F I B E R
"56
R EC I PE S
Z U CC HI N I B RE AD
I NGREDIENT S:
1 c (150 g) Grated Zucchini 1⁄2 tsp Nutmeg

3 Large Eggs 1 tsp Ground Cinnamon
1⁄2 c Coconut Oil 1⁄4 tsp Ground Ginger
1 tsp Vanilla Extract 1 Tsp Raw Apple Cider Vinegar
2 1⁄2 c Almond Flour 1⁄2 c Chopped Walnuts
1 tsp Salt
2 tsp Baking Powder
1 1⁄2 c Erythritol (or Granulated Zero
Calorie Sweetener of choice)
1. Preheat oven to 350°F.

2. Drain excess water from grated zucchini. Squeeze well to remove as much liquid as
possible.
3. In a large bowl, combine zucchini, eggs, room-temperature coconut oil, and vanilla
extract.
4. In a medium bowl, combine almond flour, salt, baking powder, nutmeg, erythritol,
cinnamon, and ginger.
5. Add 1 tsp apple cider vinegar to the dry ingredients. Slowly stir wet ingredients into
dry ingredients until well combined. Fold in chopped walnuts.
6. Line a bread pan with parchment paper and spray with the oil of your choice. Bake at
350°F for 20-30 minutes. Cool, slice, and serve or freeze for later.
NU TR I T I O N I N F O : MA K E S 8 S E R VIN GS
PER S E R VI N G
40 2 C ALO RI E S
38 G FAT
5G FI B E R
5G NE T CARB S
11 G P R O T E IN
"57
R EC I PE S
P U M PK IN B REA D
I NGREDIENT S:
4 Large Eggs
1⁄4 c Coconut Flour
1 1⁄2 c Almond Flour
1⁄4 c Zero Calorie Sweetener of choice
2 tsp Baking Powder
1 tsp Salt
1 tsp Vanilla Extract
1⁄2 c Canned Pumpkin Puree
1 Tbsp Pumpkin Pie Spice
1⁄2 Canned Full Fat Coconut Milk

2. In a medium bowl, mix eggs and coconut flour until well combined. Set aside.
3. In a large bowl, mix almond flour, zero calorie sweetener, baking powder, and salt.
Add vanilla extract, pumpkin, and pumpkin pie spice. Stir coconut milk into the
coconut flour and egg mixture then mix all into the dry ingredients.
4. Line bread pan with parchment paper and spray with the oil of your choice.
5. Bake at 350°F for 20-30 minutes. Cool, slice, and serve or freeze for later.
PER S E R VI N G
20 8 C ALO RI E S
17 G FAT
8G TO TAL CARB S
4G FI B E R
4G NE T CARB S
8G P RO T E I N
"58
R EC I PE S
M I NT CH O C O LATE
FAT B OM B S
I NGREDIENT S:
2 c (250 g) Macadamia Nuts, Dry Roasted

2 Tbsp Coconut Oil
2 Tbsp Coconut Butter
1⁄4 c Monk Fruit Sweetener
1⁄4 c Cocoa Powder
1-2 tsp Mint Extract
1-2 tsp Salt (If using unsalted macadamia nuts)
1. In a food processor or blender, combine macadamia nuts, coconut oil, coconut

butter, vanilla extract, sweetener, cocoa powder, mint extract, and salt (if needed)
until smooth and creamy.
2. Divide into 8 equal portions.
PER S E R VI N G
30 2 C ALO RI E S
32 G FAT
7G TO TAL CARB S
4G FI B E R
3G NE T CARB S
3G P RO T E I N
"59
R EC I PE S
A L M O ND F L O UR
PA NC A KE S
I NGREDIENT S:
1 c Almond Flour
2 Tbsp Monk Fruit or Sweetener of choice
1 tsp Baking Powder
Pinch of Salt
2 Large Eggs
1⁄4 - 1/3 c Unsweetened Almond Milk
2 Tbsp Coconut Oil (or oil of choice)
1. Combine dry ingredients in a bowl. Add eggs, almond milk, coconut oil, and vanilla
extract. Mix well.
2. Divide batter in four equal portions. Use 2 Tbsp oil for frying pancakes in shallow
frying pan over medium heat.
PER S E R VI N G
26 1 C ALO RI E S
24 G FAT
7G TO TAL CARB S
3G FI B E R
4G NE T CARB S
9G P RO T E I N
"60
R EC I PE S
B E E F & C A B B AGE SO U P
I NGREDIENT S:
1 lb 80/20 Ground Beef (raw weight)

1 Tbsp Olive Oil (or oil of choice)
1 Large (Approx. 150 g) Onion, Chopped
1 lb (453 g) Shredded Coleslaw Mix or Shredded Cabbage
2 Cloves Garlic
1 tsp Salt
1⁄2 tsp Ground Black Pepper
1 Tbsp Italian Seasoning
1 tsp Garlic Powder
1 tsp Onion Powder
15 oz Canned Diced Tomatoes
4 c Beef Broth
1. Brown and season ground beef over medium heat in large saucepan. Add oil, onion,
shredded coleslaw or cabbage, garlic, and seasonings. Sauté until onions are
translucent and slaw or cabbage is soft. Add tomatoes and beef broth. Cover and
simmer on low for 30-45 minutes.
PER S E R VI N G
39 7 C ALO RI E S
25 G FAT
5G FI B E R
12 G N ET CAR B S
24 G P R O T E IN
"61
R EC I PE S
B LU E B E R RY MU FFINS
I NGREDIENT S:
2 1⁄2 c Almond Flour

1⁄2 c Monk Fruit Sweetener (or Granulated Zero Calorie Sweetener of choice)
2 Tsp Baking Powder
1⁄2 tsp Salt
1 tsp Raw Apple Cider Vinegar
1⁄4 c Coconut Oil
3 Large Eggs
1 c Whole Blueberries (fresh or frozen)

Combine dry ingredients. Add apple cider vinegar. Stir in wet ingredients until well
combined.
2. Fold in blueberries.
3. Spray muffin pan with oil or use liners. Divide batter evenly among 12 muffins. Bake
at 350°F for 15-25 minutes. These freeze well for a great make-ahead meal prep item!
NU TR I T I O N I N F O : MA K E S 1 2 S E R VIN GS
PER S E R VI N G
21 7 C ALO RI E S
19 G FAT
6G TO TAL CARB S
3G FI B E R
3G NE T CARB S
7G P RO T E I N
"62
R EC I PE S
D A I RY F RE E RA NCH
D R ES S IN G
I NGREDIENT S:
1 c Mayonnaise
1⁄4 - 1/3 c Unsweetened Almond Milk*
1 tsp Raw Apple Cider Vinegar or Lemon Juice
2 Cloves Minced Garlic
2 Tbsp Italian Parsley (chopped fresh -1 tsp dried)
3 Tbsp Minced Chives
2 tsp Dried Dill
Salt and Ground Pepper to taste
1. Mix all ingredients until well combined. *Amount of almond milk used is based on
preference. If you want a thicker dip, use less almond milk. If you want to use this as a
dressing, use more milk.
2. Store in an airtight container in the refrigerator. Keeps for 3-4 days
NU TR I T I O N I N F O : MA K E S 8 S E R VIN GS APPROX.
2 T B S P P E R S E R V IN G
20 4 C ALO RI E S
22 G FAT
1G TO TAL CARB S
0G FI B E R
1G NE T CARB S
0G P RO T E I N
"63
FREE FOODS
With these foods, you can have as much as
you want without having to count!
Kale Arugula Spinach
Black Coffee Hot Tea La Croix Club Soda
"64
HO W T O US E THI S SUBSTITUTION GUIDE
When following a macros based approach to nutrition, it is crucial that one begins to look
at food through the lens of proteins, carbs, and fats. These meal plans were formulated
with recipes and meals to fit the macronutrient goals for each day. There may be times
when you may wish to deviate from these meal plans for variety, cost, convenience, or a
certain food not being available or in season in your area. As long as you fit your total
daily macronutrient goals at the end of the day, it does not matter how you go about
reaching them and what combination of foods you consume to get there.
This substitution guide was created to show you macros-based alternatives for proteins,
carbs, and fats. We have included a detailed database of foods with their calories, protein,
carbs and fats broken down per ounce (or 30 g) serving. If you want to substitute a given
food in a meal, these meal plans have been broken down showcasing the macros for every
line item making it very easy to see what macros each ingredient contributes to a meal.
For example, this meal consists of 4 ingredients:
Qty Unit Description Cal C F P
4.0 oz Smoked Turkey Breast, Deli Style 100.0 4.0 2.0 18.0
1.0 oz Hummus 70.0 4.0 5.0 2.0
2.0 oz Cucumber 4.0 1.0 0.0 0.0
1.0 ea Whole Wheat Flour Tortilla (1.5 oz or 45g) 130.0 22.0 3.0 4.0
304.0 31.0 10.0 24.0
Lets say you wanted to substitute the Whole Wheat Flour Tortilla. The first thing you want
to do is look at the primary macronutrient. In this case it contains 22 g of carbs, 3 g of fat,
and 4 g of protein. If the amounts of fats and protein and less than 5 grams they can be
considered zero for the sake of simplicity in making a substitution. When looking at this
whole-wheat flour tortilla we have 22 g of carbs to substitute. Take a look at the
substitution chart and scroll across the first top row to the right where you will see carb
equivalents broken down by 5 g, 10 g, 15 g, 20 g, 25 g, etc.
Wt
(oz) Item Cal C F P 25 g 20 g 15 g 10 g 5 g
1 Cooked White Rice 25.8 5.5 0.0 0.5 4.5 oz 3.6 oz 2.7 oz 1.8 oz 0.9 oz
1 Cooked Brown Rice 32.0 6.7 0.2 0.7 3.7 oz 3.0 oz 2.2 oz 1.5 oz 0.7 oz
1 Cooked Quinoa 34.0 6.0 1.0 1.0 4.2 oz 3.3 oz 2.5 oz 1.7 oz 0.8 oz
"65
In our case we have 22 g of carbs to substitute, we will round this down to 20 g of carbs. If
the value was greater than 22.5 g we would round up to 25 g. This means that we will look
at the column listed “20 g” and scroll down that column. As you scroll down this chart tells
you the equivalent weight in ounces of other foods that will yield the same amount of
carbohydrates. This is not always a 100% on the dot exact substitution but if it is within
10% variance for carbs and proteins, and 5% for fats this is an acceptable substitute. For
more examples on making substitutions watch this youtube video:
Access the video here: https://youtu.be/XPE891iDgCY
"66
CARB
SUBSTITUTIONS
& Equivalents
CA R B SUBS TIT UTIO NS
"67
Carbohydrate Macros Per 1oz of Food Carbohydrate Equivalents
Wt
(oz) Item Cal C F P 25 g 20 g 15 g 10 g 5 g
1 Cooked White Rice 25.8 5.5 0 0.5 4.5 oz 3.6 oz 2.7 oz 1.8 oz 0.9 oz
1 Cooked Brown Rice 32 6.7 0.2 0.7 3.7 oz 3 oz 2.2 oz 1.5 oz 0.7 oz
1 Cooked Quinoa 34 6 1 1 4.2 oz 3.3 oz 2.5 oz 1.7 oz 0.8 oz
1 Cauliflowered Rice 7 1.5 0 0.6 16.8 oz 13.5 oz 10.1 oz 6.7 oz 3.4 oz
1 Cooked Sweet Potatoes 25 5.7 0 0.5 4.4 oz 3.5 oz 2.6 oz 1.8 oz 0.9 oz
1 Cooked Red Potatoes 25 5.5 0 0.6 4.5 oz 3.6 oz 2.7 oz 1.8 oz 0.9 oz
1 Cooked Russett Potatoes 27 6 0 0.7 4.2 oz 3.3 oz 2.5 oz 1.7 oz 0.8 oz
1 Cooked Yams 33 7.9 0.1 0.4 3.2 oz 2.5 oz 1.9 oz 1.3 oz 0.6 oz
Dry Oats- Also Available in
1 Gluten Free 57.3 12.2 0 1.1 2 oz 1.6 oz 1.2 oz 0.8 oz 0.4 oz
Steel Cut Oats- Also
1 Available in Gluten Free 108 19.7 2.2 2.6 1.3 oz 1 oz 0.8 oz 0.5 oz 0.3 oz
1 Polenta 20 4 0 0.5 6.3 oz 5 oz 3.8 oz 2.5 oz 1.3 oz
1 Cooked Spaghetti Squash 8.9 1.8 0.1 0.2 13.9 oz 11.1 oz 8.3 oz 5.6 oz 2.8 oz
1 Zucchini Noodles (Zoodles) 4.5 0.9 0.1 0.1 26.8 oz 21.4 oz 16.1 oz 10.7 oz 5.4 oz
1 Asparagus 7.1 1.1 0 0.7 23.5 oz 18.8 oz 14.1 oz 9.4 oz 4.7 oz
1 Brussels Sprouts 12 2.5 0.1 1 9.8 oz 7.9 oz 5.9 oz 3.9 oz 2 oz
1 Broccoli 10 1.9 0.1 0.8 13.3 oz 10.6 oz 8 oz 5.3 oz 2.7 oz
1 String Beans 9 2 0 0.5 12.4 oz 9.9 oz 7.4 oz 5 oz 2.5 oz
1 Kale 14 3 0 1 8.3 oz 6.7 oz 5 oz 3.3 oz 1.7 oz
"68
Wt Item Cal C F P 25 g 20 g 15 g 10 g 5 g
1 Spinach 7 1 0 1 25 oz 20 oz 15 oz 10 oz 5 oz
1 Arugula 7 1 0.2 0.7 24.3 oz 19.4 oz 14.6 oz 9.7 oz 4.9 oz

Cooked
1 Butternut Squash 13 3.3 0 0.3 7.6 oz 6 oz 4.5 oz 3 oz 1.5 oz
Cooked Acorn
1 Squash 15.7 4.1 0 0.3 6.1 oz 4.9 oz 3.7 oz 2.4 oz 1.2 oz
Cooked
1 Plantains 35 9 0.1 0.4 2.8 oz 2.2 oz 1.7 oz 1.1 oz 0.6 oz
1 Bananas 25 6.5 0.1 0.3 3.9 oz 3.1 oz 2.3 oz 1.5 oz 0.8 oz
1 Cherry Tomatoes 5 1 0.1 0.2 24.5 oz 19.6 oz 14.7 oz 9.8 oz 4.9 oz
1 Peas 23 4.1 0 1.5 6.1 oz 4.9 oz 3.7 oz 2.4 oz 1.2 oz
1 Carrots 12 2.7 0.1 0.3 9.2 oz 7.4 oz 5.5 oz 3.7 oz 1.8 oz
1 Cucumbers 4 1 0 0.2 24.3 oz 19.4 oz 14.6 oz 9.7 oz 4.9 oz
1 Eggplant 7 1.6 0.1 0.3 15.4 oz 12.3 oz 9.3 oz 6.2 oz 3.1 oz
1 Cooked Beets 12.3 2.8 0.1 0.5 8.9 oz 7.1 oz 5.4 oz 3.6 oz 1.8 oz
1 Cassava 44.8 10.7 0.1 0.4 2.3 oz 1.9 oz 1.4 oz 0.9 oz 0.5 oz
1 Jicama 10.6 2.5 0 0.2 10 oz 8 oz 6 oz 4 oz 2 oz
1 Bell Peppers 6 1 0 0.2 25 oz 20 oz 15 oz 10 oz 5 oz
1 Celery 4.5 1 0 0.2 25 oz 20 oz 15 oz 10 oz 5 oz
1 Kohlrabi 7.6 1.7 0 0.5 14.7 oz 11.8 oz 8.8 oz 5.9 oz 2.9 oz
"69
1 Water Chestnuts 27.2 6.7 0 0.4 3.7 oz 3 oz 2.2 oz 1.5 oz 0.7 oz
1 Cooked Artichoke 14.8 3.3 0.1 0.8 7.6 oz 6.1 oz 4.5 oz 3 oz 1.5 oz
1 Snow Peas 11.8 2.1 0.1 0.8 11.7 oz 9.3 oz 7 oz 4.7 oz 2.3 oz
1 Broccoli Rabe 6.2 0.9 0.1 0.9 27.8 oz 22.2 oz 16.7 oz 11.1 oz 5.6 oz
1 Uncooked Mushrooms 6 0.9 0.1 0.9 26.9 oz 21.5 oz 16.1 oz 10.8 oz 5.4 oz
Whole Wheat Penne
1 Pasta- Dry 90 19.5 0.8 4 1.3 oz 1 oz 0.8 oz 0.5 oz 0.3 oz
Mission Yellow Corn

1 Tortilla 50 10 0.8 1 2.5 ea 2 ea 1.5 ea 1 ea 0.5 ea
Mission Thin White Corn

1 Tortilla 36.7 7.7 0.5 0.7 3.3 ea 2.6 ea 2 ea 1.3 ea 0.7 ea
Siete Almond Flour

1 Tortilla 100 10 5.5 3 2.5 ea 2 ea 1.5 ea 1 ea 0.5 ea
Canyon Bakehouse
1 Gluten Free Bread 90 16 1.5 2 1.6 ea 1.3 ea 0.9 ea 0.6 ea 0.3 ea
Rice Cakes- Quaker

1 Original Lightly Salted 35 7 0 1 3.6 ea 2.9 ea 2.1 ea 1.4 ea 0.7 ea
Rice Cakes-Organic
1 Lundberg 60 14 0.5 1 1.8 ea 1.4 ea 1.1 ea 0.7 ea 0.4 ea
Ezekiel 4:9 Sprouted

1 100% Whole Grain Bread 80 15 0.5 4 1.7 ea 1.3 ea 1 ea 0.7 ea 0.3 ea
1 Coconut Water 5.3 1.3 0 0 19.2 oz 15.4 oz 11.5 oz 7.7 oz 3.8 oz
1 Blueberries 16 4.1 0.1 0.3 6.1 oz 4.9 oz 3.7 oz 2.4 oz 1.2 oz
"70
1 Strawberries 9 2.2 0.1 0.2 11.5 oz 9.2 oz 6.9 oz 4.6 oz 2.3 oz
1 Grapes 20 5 0 0 5 oz 4 oz 3 oz 2 oz 1 oz
1 Cubed Mango 18 5 0 0 5 oz 4 oz 3 oz 2 oz 1 oz
1 Diced Pinapple 14 4 0 0 6.3 oz 5 oz 3.8 oz 2.5 oz 1.3 oz
1 Cantaloupe- cubes 9.5 2.5 0.1 0.2 10 oz 8 oz 6 oz 4 oz 2 oz
1 Apple 15 4 0 0 6.3 oz 5 oz 3.8 oz 2.5 oz 1.3 oz
1 Navel Orange 13.7 3.5 0 0.3 7.1 oz 5.7 oz 4.3 oz 2.9 oz 1.4 oz
Frozen Sour
1 Cherries 13 3.1 0.1 0.3 8 oz 6.4 oz 4.8 oz 3.2 oz 1.6 oz
Frozen Sweet
1 Cherries 25 6.3 0 0.3 4 oz 3.2 oz 2.4 oz 1.6 oz 0.8 oz
1 Watermelon 8.4 2.1 0 0.2 11.7 oz 9.3 oz 7 oz 4.7 oz 2.3 oz
1 Pink Grapefruit 11.8 3 0 0.2 8.3 oz 6.6 oz 5 oz 3.3 oz 1.7 oz
1 Pears 16.2 4.3 0 0.1 5.8 oz 4.7 oz 3.5 oz 2.3 oz 1.2 oz
"71
P RO TE IN SU BST ITU TIO NS
"72
Protein Macros Per 1oz of Food Protein Equivalents
1 Shelled Edamame 33 3 1 3 8.3 oz 6.7 oz 5 oz 3.3 oz 1.7 oz

Explore Asia Black Bean
1 Spaghetti Pasta-Dry 90 9.5 1.5 12.5 2 oz 1.6 oz 1.2 oz 0.8 oz 0.4 oz
1 Extra Firm Tofu (Nasoya) 26.7 1 1.3 3 8.3 oz 6.7 oz 5 oz 3.3 oz 1.7 oz
1 Lentils- Cooked 32.9 5.7 0.1 2.6 9.6 oz 7.7 oz 5.8 oz 3.8 oz 1.9 oz
1 Black Beans- Canned 26 4.2 0.2 1.6 15.6 oz 12.5 oz 9.4 oz 6.3 oz 3.1 oz
1 Seitan 40 1.7 0.7 7 3.6 oz 2.9 oz 2.1 oz 1.4 oz 0.7 oz
1 Garbanzo Beans- Canned 30 4.9 0.2 1.6 15.6 oz 12.5 oz 9.4 oz 6.3 oz 3.1 oz
1 Hemp Tofu 42.5 1.3 2.5 3.8 6.7 oz 5.3 oz 4 oz 2.7 oz 1.3 oz
1 100% Liquid Egg Whites 15 0.5 0 3 8.3 oz 6.7 oz 5 oz 3.3 oz 1.7 oz
1 Whole Egg 71.5 0.5 5 6.5 3.8 oz 3.1 oz 2.3 oz 1.5 oz 0.8 oz
1 93/7 Ground Turkey 25 0.7 0.3 5.3 4.7 oz 3.8 oz 2.8 oz 1.9 oz 0.9 oz
1 Deli Turkey Breast 25 1 0.3 4.5 5.6 oz 4.4 oz 3.3 oz 2.2 oz 1.1 oz
Chicken Wings- Baked/Broiled
1 w/ Skin, Bone Removed 81.2 0 5.4 7.5 3.3 oz 2.7 oz 2 oz 1.3 oz 0.7 oz
Chicken Thighs- Baked/Broiled

1 w/ Skin, Bone Removed 64 0 4 7 3.6 oz 2.9 oz 2.1 oz 1.4 oz 0.7 oz
Chicken Drumsticks- Baked/

1 Broiled w/ Skin, Bone Removed 65 0 3.8 3.5 7.2 oz 5.7 oz 4.3 oz 2.9 oz 1.4 oz
1 Deli Chicken Breast 29 1.2 0.5 4.8 5.2 oz 4.1 oz 3.1 oz 2.1 oz 1 oz
Rotisserie Chicken Breast-
1 Cooked Skin & Bone Removed 47.4 0.3 0.6 7.8 3.2 oz 2.6 oz 1.9 oz 1.3 oz 0.6 oz
Boneless Skinless Chicken
1 Breast- Raw 32.6 0 0.7 6.1 4.1 oz 3.3 oz 2.5 oz 1.6 oz 0.8 oz
"73
Boneless Skinless Chicken
1 Breast- Cooked 46.2 0 1 8.7 2.9 oz 2.3 oz 1.7 oz 1.1 oz 0.6 oz
1 Beef Flank Steak- Cooked 52.1 0 2.1 7.8 3.2 oz 2.6 oz 1.9 oz 1.3 oz 0.6 oz
Beef Tenderloin Steak-Filet
1 Mignon - Cooked 54 0 2.2 8 3.1 oz 2.5 oz 1.9 oz 1.3 oz 0.6 oz
Beef Top Loin Steak-New York

1 Strip- Cooked 51 0 1.8 8.2 3 oz 2.4 oz 1.8 oz 1.2 oz 0.6 oz
Top Sirloin Steak - Trimmed &
1 Cooked 44.6 0 1.4 8 3.1 oz 2.5 oz 1.9 oz 1.3 oz 0.6 oz
1 Skirt Steak - Cooked 67.3 0 4 7 3.6 oz 2.9 oz 2.1 oz 1.4 oz 0.7 oz
1 93/7 Ground Beef- Cooked 57 0 2.7 8.2 3 oz 2.4 oz 1.8 oz 1.2 oz 0.6 oz
1 80/20 Ground Beef- Cooked 76 0 5 8 3.1 oz 2.5 oz 1.9 oz 1.3 oz 0.6 oz
1 Deli Roast Beef 40 0 1.5 6 4.2 oz 3.3 oz 2.5 oz 1.7 oz 0.8 oz

Grass Fed Ground Bison-
1 Cooked 50.1 0 2.4 7.1 3.5 oz 2.8 oz 2.1 oz 1.4 oz 0.7 oz
1 Canned Tuna- in water 25 0 0.3 5.5 4.5 oz 3.6 oz 2.7 oz 1.8 oz 0.9 oz
1 Salmon Sashimi- Raw 59 0 3.8 5.8 4.3 oz 3.4 oz 2.6 oz 1.7 oz 0.9 oz
1 Yellowtail Sashimi- Raw 41 0 1.5 6.6 3.8 oz 3 oz 2.3 oz 1.5 oz 0.8 oz
1 Tuna Sashimi- Raw 31 0 0.3 6.6 3.8 oz 3 oz 2.3 oz 1.5 oz 0.8 oz
1 Shrimp- Cooked 25.7 0 0.3 5.7 4.4 oz 3.5 oz 2.6 oz 1.8 oz 0.9 oz
2 Bacon- Cooked 80 0 7 5 10 ea 8 ea 6 ea 4 ea 2 ea
1 Turkey Bacon - Cooked 107.0 0.9 7.8 8.3 3.0 oz 2.4 oz 1.8 oz 1.2 oz 0.6 oz
1 Pork Tenderloin (lean) - Cooked 40.0 0.0 1.0 7.3 3.4 oz 2.7 oz 2.1 oz 1.4 oz 0.7 oz
"74
1 Boneless Pork Chops- Cooked 50 0 2.9 5.7 4.4 oz 3.5 oz 2.6 oz 1.8 oz 0.9 oz
1 Ground Pork- Cooked 83 0 5.8 7.2 3.5 oz 2.8 oz 2.1 oz 1.4 oz 0.7 oz
1 Tilapia- Cooked 35.8 0 0.7 7.3 3.4 oz 2.7 oz 2.1 oz 1.4 oz 0.7 oz
1 Scallops (Bay & Sea)- Cooked 31.4 0 0.4 6.5 3.8 oz 3.1 oz 2.3 oz 1.5 oz 0.8 oz
1 Wild Atlantic Salmon- Cooked 51.7 0 2.3 7.3 3.4 oz 2.7 oz 2.1 oz 1.4 oz 0.7 oz
Farmed Atlantic Salmon-

1 Cooked 57.7 0 3.5 6.2 4 oz 3.2 oz 2.4 oz 1.6 oz 0.8 oz
1 Wild Coho Salmon- Cooked 38.9 0 1.2 6.6 3.8 oz 3 oz 2.3 oz 1.5 oz 0.8 oz
1 Farmed Coho Salmon- Cooked 49.8 0 2.3 6.8 3.7 oz 2.9 oz 2.2 oz 1.5 oz 0.7 oz
1 Sockeye Salmon- Cooked 44.3 0 1.6 7.7 3.2 oz 2.6 oz 1.9 oz 1.3 oz 0.6 oz
1 Cod (Atlantic & Pacific)- Cooked 29.4 0 0.2 6.4 3.9 oz 3.1 oz 2.3 oz 1.6 oz 0.8 oz
Halibut (Atlantic & Pacific)-

1 Cooked 39.2 0 0.8 7.5 3.3 oz 2.7 oz 2 oz 1.3 oz 0.7 oz
1 Haddock- Cooked 31.4 0 0.3 6.8 3.7 oz 2.9 oz 2.2 oz 1.5 oz 0.7 oz
1 Mahi Mahi- Cooked 30.5 0 0.3 6.6 3.8 oz 3 oz 2.3 oz 1.5 oz 0.8 oz
1 Sea Bass- Cooked 34.7 0 0.7 6.6 3.8 oz 3 oz 2.3 oz 1.5 oz 0.8 oz
1 Wild Catfish- Cooked 29.4 0 0.8 5.2 4.8 oz 3.8 oz 2.9 oz 1.9 oz 1 oz
1 Farmed Catfish- Cooked 42.6 0 2.2 5.2 4.8 oz 3.8 oz 2.9 oz 1.9 oz 1 oz
1 Clams- Cooked 41.4 1.4 0.5 7.2 3.5 oz 2.8 oz 2.1 oz 1.4 oz 0.7 oz
1 Blue Mussels- Cooked 48.2 2.1 1.3 6.7 3.7 oz 3 oz 2.2 oz 1.5 oz 0.7 oz
1 Non-Fat Plain Greek Yogurt 17 1.3 0 2.8 8.8 oz 7.1 oz 5.3 oz 3.5 oz 1.8 oz
1 1% Cottage Cheese 20 0.8 0.3 3.5 7.1 oz 5.7 oz 4.3 oz 2.9 oz 1.4 oz
1 1 scoop BAM Elite Natural 150 9 4 25 30 G 24 G 18 G 12 G 6 G
Whey-45g
1 1 scoop BAM Elite Natural 70 0 0 20 12.5 G 10 G 7.5 G 5 G 2.5 G
Collagen-20g
"75
FAT SU BS TIT UTI O N S
"76
FAT SU BS TIT UTI O N S
Fat Equivalents
15 g 10 g 5 g 2.5 g
Wt Weight
(oz) (grams) Item Cal Carbs Fat Protein 1 Tbsp 2 tsp 1 tsp 1/2 tsp
Kasandrinos Extra
1 28.0 Virgin Olive Oil 224.0 0.0 26.1 0.0 16.1 g 10.7 g 5.4 g 2.7 g
1 28.0 Extra Virgin Olive Oil 248.0 0.0 28.0 0.0 15.0 g 10.0 g 5.0 g 2.5 g
1 28.0 Ghee 252.0 0.0 28.0 0.0 15.0 g 10.0 g 5.0 g 2.5 g
1 28.0 Avocado 45.0 2.4 4.2 0.6 101.0 g 67.3 g 33.7 g 16.8 g
1 28.0 Coconut Butter 198.0 7.0 18.0 2.0 23.3 g 15.6 g 7.8 g 3.9 g
1 28.4 Chia Seeds 138.0 12.0 9.0 4.7 3.2 g 2.1 g 1.1 g 0.5 g
1 28.0 Flax Seeds 153.5 9.0 10.0 5.4 2.8 g 1.9 g 0.9 g 0.5 g
1 28.0 Fish Oil 253.0 0.0 28.0 0.0 15.0 g 10.0 g 5.0 g 2.5 g
1 28.0 Raw Almonds 161.0 6.1 13.8 5.9 30.4 g 20.3 g 10.1 g 5.1 g
1 28.0 Sesame Oil 252.0 0.0 28.0 0.0 15.0 g 10.0 g 5.0 g 2.5 g
1 28.0 Sunflower Oil 243.0 0.0 28.0 0.0 15.0 g 10.0 g 5.0 g 2.5 g
1 28.0 Vegetable Oil 248.0 0.0 28.0 0.0 15.0 g 10.0 g 5.0 g 2.5 g
1 28.0 Almond Butter 196 7 16 6 26.3 g 17.5 g 8.8 g 4.4 g
1 28.0 Peanut Butter 168.0 6.0 13.0 7.0 32.3 g 21.5 g 10.8 g 5.4 g
1 28.0 Sunflower Seed Butter 175 7 16 5 26.3 g 17.5 g 8.8 g 4.4 g
1 27.8 Pumpkin Seed Oil 242.7 0.0 26.0 0.0 16.0 g 10.7 g 5.3 g 2.7 g
1 28.0 Avocado Oil 248.0 0.0 28.0 0.0 15.0 g 10.0 g 5.0 g 2.5 g
1 28.0 Peanut Oil 248 0 28 0 15.0 g 10.0 g 5.0 g 2.5 g
1 27.7 Pistachios 160 7.7 12.9 6 32.2 g 21.4 g 10.7 g 5.4 g
1 28.0 Cashews 157 9 12 5 35.0 g 23.3 g 11.7 g 5.8 g
1 28.4 Macadamia Nuts 204 4 21 2.2 20.3 g 13.5 g 6.8 g 3.4 g
1 28.0 Hazelnuts 178 4.7 17 4.2 24.7 g 16.5 g 8.2 g 4.1 g
1 28.0 Walnuts 183 3.8 18.3 4.3 23.0 g 15.3 g 7.7 g 3.8 g
1 28.0 Pecans 193 3.9 20.2 2.6 3.8 g 2.6 g 1.3 g 0.6 g
1 28.0 Pine Nuts 188 3.7 19 3.8 4.1 g 2.7 g 1.4 g 0.7 g
1 28.0 Pumpkin Seeds 125 15 5.4 5.2 1 g 0.7 g 0.3 g 0.2 g

Sunflower Seed
1 28.0 Kernels 164 5.6 14.4
"77 5.8 2.7 g 1.8 g 0.9 g 0.4 g
Take advantage of our discounts!
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"78
DAY 1
"79
DAY 42
"80

6week Dairy Free Keto Budget Shred For Women-3

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6week Dairy Free Keto Budget Shred For Women-3

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FOR WOMEN

• Dietary Protein: 4 calories/gram

*See notes on when to adjust this meal plan (page 21)

Macronutrient Ratios: Detailed Calories & Macros:

Macronutrient Ratios: Detailed Calories & Macros:

Macronutrient Ratios: Detailed Calories & Macros:

SU N M ON TUES WE DS T HURS F RI SAT

MENU MENU MENU MENU MENU MENU MENU

MENU MENU MENU MENU MENU MENU MENU

MENU MENU MENU MENU MENU MENU MENU

MENU MENU MENU MENU MENU MENU MENU

DAY 1 DAY 2 DAY 3 DAY 4 DAY5 DAY 6 D AY 7

DAY 8 DAY 9 DAY 1 0 DAY 1 1 DAY 1 2 DAY 1 3 D AY 14

DAY 1 5 DAY 1 6 DAY 1 7 DAY 1 8 DAY 1 9 DAY 2 0 D AY 21

DAY 2 2 DAY 2 3 DAY 2 4 DAY 2 5 DAY 2 6 DAY 2 7 D AY 28

DAY 2 9 DAY 3 0 DAY 3 1 DAY 3 2 DAY 3 3 DAY 3 4 D AY 35

DAY 3 6 DAY 3 7 DAY 3 8 DAY 3 9 DAY 4 0 DAY 4 1 D AY 42

The following proteins are included in this meal plan:

The following carbs are included in this plan:

Frozen Bell Peppers Iceberg Lettuce

This meal plan calls for the following fat sources:

Recommended Stock Pantry Items for this program:

1 High Activity Levels

30 minutes additional activity: If you train an additional 30 minutes of cardiovascular

If your BMR is between:

‣ 1800 to 1900 cal – Multiply the macros by a factor of 1.15.*

‣ 1700 to 1800 cal – Multiply the macros by a factor of 1.05.*

What to do when this program is over

How does it work?

Unsure of your body type? Send your photos

How do I tackle the meal prep?

‣ Meal Prep Scale ‣ Ziplock Baggies

Can I drink alcohol during this program?

Can I have tea & coffee during this program?

Can I have cheat meals during this program?

Is it okay to eat late at night?

What if I workout at a different time of the day?

454.0 5.0 2.5 34.0 34.2 Meal 5: Snack

Your Daily Goal 19 1550 * * 121 97

**For Recipe Only

Ingredient Type DAY 1 DAY 2 DAY 4 NOTES

Large Eggs P 2 eggs 4 eggs 8 eggs

Cooked Sliced Bacon P 4 slices 8 slices 16 slices

Cooked 80/20 Ground Beef P 4 oz 8 oz 16 oz

Raw 80/20 Ground Beef** P 16 oz 16 oz 16 oz

Frozen Bell Peppers C 5 oz 10 oz 20 oz

Raw Onion** C 150 g 150 g 150 g

Shredded Coleslaw Mix or

Salsa C 2 Tbsp 4 Tbsp 8 Tbsp

Canned Diced Tomatoes** C 15 oz 15 oz 15 oz

Stock a 12 oz jar of Coconut Butter

Stock a 1 liter bottle of olive oil for

Stevia or Monk Fruit Sweetener Stock a box of natural sweetener

Beef Broth** Misc 4 c 4 c 4 c

Italian Seasoning** Misc 1 Tbsp 1 Tbsp 1 Tbsp

Garlic Powder** Misc 1 tsp 1 tsp 1 tsp

Onion Powder** Misc 1 tsp 1 tsp 1 tsp

Garlic Cloves** Misc 2 2 2

Black Pepper*** Misc n/a n/a n/a

Sea Salt*** Misc n/a n/a n/a

Coffee Misc n/a n/a n/a

PRO TEIN:(P ) CA RBS:(C) FAT:(F)

**For Recipe Only