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Below is a sample 7 day meal list for the Keto basics phase.
**This is not to be used while in the 14 day Induction phase.
|
|
Breakfast |
Snack |
Lunch |
Snack |
Dinner |
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Mon |
Bullet Proof Coffee with stevia, grass fed butter and coconut oil Scrambled eggs in butter and cheese |
Turkey pepperoni slices |
Low Carb Tuna Cheese Melt |
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Tues |
Cream Cheese pancakes or low carb biscuits with sugar free syrup or jam, sugar free bacon and bullet proof coffee |
2-3 string cheese |
Ham and cheese rolled in cream cheese pancakes with mayo and arugula or spinach |
Half an avocado with lite salt and pepper |
Classic buffalo wings with sugar free blue cheese or ranch dressing and celery sticks |
|
Wed |
2 Eggs, (prepared any style), cheese, sugar free sausage and bullet proof coffee |
Sugar free chocolate mouse |
Tuna salad boats (tuna, mayo, salt and pepper) made with romaine lettuce leaves and 1 cup of chicken broth |
2-3 string cheese |
6oz Hamburger, no bun, American cheese, 1 c green beans and 1 oz slivered almonds and 1 TBS butter |
|
Thur |
Egg, bacon and cheese muffins Green tea and stevia |
Half an avocado with lite salt and pepper |
Low carb beef stroganoff and roasted radish |
Sugar free chocolate truffles |
Cajun chicken with cheese cauliflower puree, 2 cups baby spinach with carb free dressing |
|
Fri |
Western Omelet Breakfast, bullet proof coffee |
12 almonds |
Cheeseburger, no bun, on romaine lettuce and sour cream |
Sugar free jello and 2TBS heavy cream |
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|
Sat |
Cream Cheese pancakes or low carb biscuits with sugar free syrup or jam, sugar free bacon and bullet proof coffee |
Cauliflower crusted grilled cheese sandwiches |
Garlic chicken with cauliflower mash |
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Sun |
Coffee with stevia and 1 TBS 2% milk
|
|
3.5oz Chicken breast with 1 large cucumber, sliced and 2 melba rounds |
|
3.5oz Lean Ground beef with 1 vidalia onion, grilled. 1 Grissini stick |
