How To Order Low Carb / Keto At Starbucks And 10 Low Carb Starbucks Copycat Recipes- Weight Loss Program

lc-740x357Being born and raised in Washington State, just outside of Seattle, Starbucks is a staple. It is part of our landscape. It’s  just something we do. I am surprised it is not used as a verb yet – like Facebooking, googling or tweeting. Friend -“Hey, what are you up to tomorrow?” Me – “Oh you know, just Starbucking” You could say that Seattle is the coffee capital of the U.S. The city of Seattle has the greatest concentration of coffee houses in the country. The original Starbucks opened in 1971 in the Pike Place Market and has been iconic to this area ever since. Have you ever tried to visit the original Starbucks during the summer? There is a line through the entire store and down the side walk outside.

Now, it is rare to travel anywhere and not see a Starbucks. People will get up early to grab it before work. They will wait in long lines, pre-order through their app, and even fork over cash they really don’t have for a cup of that delicious bean juice.
So the big question on every low carbers mind is “Do I have to give up my daily Starbucks to maintain my low carb, ketogenic lifestyle?” The answer is NO!! You just have to get creative with your ordering. Don’t be too shy to ask for exactly what you want. You are handing over your hard earned money and paying a premium to go to Starbucks, versus other coffee chains. You should get exactly what you want, even if it is an off-menu or custom made drink. Never once have I been met with anything but friendliness when requesting a special order. They may not always get it right, but they will certainly try and are always willing to remake it. I am here to help you get creative with your low carb ordering. Starbucks is back on your low carb menu!! So, what can you order? Here are several to get your started. I will add more options as I think of them.

The obvious choices:
  • Espresso – There are no carbs in a shot of espresso. It is definitely an acquired taste, but it is always a viable option.
  • Drip Coffee – You can drink it black or you can add cream and sugar free syrup to it. This is how I drink my coffee at home on most days. When I am not drinking Bulletproof coffee that is.
  • Iced Coffee – Again, you can add any sugar free syrups you want to this. You can also add heavy cream or half and half
  • Cold Brew – This is made in house daily and in small batches. Get it early before they are sold out.
  • Hot Tea – Starbucks has a lot of great hot tea flavors. Drink it as is or add a little sweetener or sugar free syrup to it.
  • Cappucino – Cappuccino is just espresso and milk foam. If you like it wetter, it also has a little steamed milk in it. You can have it plain or you can add sugar free syrup to it. There is something so comforting about a foamy cappuccino.
Here are some options to replace your daily latte:
  • Order an americano (iced or hot) with a splash of heavy cream. Starbucks makes their own whipped cream, therefore they all carry heavy cream. If you want it flavored, just add any of their sugar free syrups.
  • Order a latte, sub half and half (breve) or heavy cream. If you want it flavored, just add any of their sugar free syrups. This will be very creamy. If you don’t want it so rich, order the americano option above instead.
  • Order a latte, but ask for almond milk or coconut milk as a substitution. Many Starbucks now carry both. Note – They are not unsweetened and do have some sugar and carbs. They are still much lower than milk. Ask to see the container. They will happily show you. Then you can see for sure if they are right for your personal carb allowance.
Here are some options to replace your daily frappucino:
  • This one took them a couple of tries to get right. They looked at me like I was nuts, but once they got it right, it became my favorite summer drink. Ask for a Coffee Light Frappucino with half water and half heavy cream instead of the nonfat milk. It has a subtle sweetness all on its own, but you can add any of their sugar free syrups for a little more flavor
  • Ask for a Sugar Free Cinnamon Dulce Light Frappucino with half water and half heavy cream instead of non-fat milk. Trust me when I tell you that your low carb blended coffee drink game just got elevated.
    Here are some options to replace your daily mocha:
    • Order a Skinny Mocha with half heavy cream and half water. Alternately you can ask to sub half and half (breve)
    • Order an Americano with skinny mocha sauce and a splash of heavy cream
    • Order a coconut or almond milk mocha, sub skinny mocha sauce
    • Order a sugar free peppermint mocha with skinny mocha sauce with half heavy cream and half water. Alternately, you can ask to sub half and half (breve)
    • Not a coffee drinker? Order a skinny mocha hot chocolate breve
      Save carbs and money and make your own:

      If you are looking to save some cash and probably even a few carbs, you can try out these low carb, keto Starbucks copycat recipes. If you have ever been in line and found yourself drooling over the pastry case, have no fear, I have included some copycat recipes for some of Starbucks most popular sweet treats as well.
      Low Carb Starbucks Copycat Caramel Frappucino
      Low Carb Starbucks Copycat Caramel Frappucino – All Day I Dream About Food
      Low Carb Copycat Starbucks Cool Lime Refresher
      Low Carb Copy Cat Cool Lime Refresher – Sugar Free Mom
      Low Carb Starbucks Copycat Pumpkin Spice Latte
      Low Carb Starbucks Copycat Pumpkin Spice Latte – Low Carb So Simple
      Low Carb Copycat Pumpkin Spice Frappucino
      Low Carb Pumpkin Spice Spice Frappucino
      iced-vanilla-matcha-grean-tea-latte-feat
      Iced Vanilla Green Tea Matcha Latte – Low Carb Yum
      Low Carb Starbucks Pink Drink Copycat
      Low Carb Starbucks Pink Drink Copycat Recipe – KetoDiet Blog
      Starbucks Lemon Loaf Low Carb Copycat Recipe
      Starbucks Lemon Loaf – Maria Mind Body Health
      Low Carb Starbucks Copycat Mini Vanilla Bean Scones
      Mini Vanilla Bean Scones – All Day I Dream About Food
      Low Carb Starbucks Copycat Salted Caramel Cake Pops
      Low Carb Starbucks Copycat Salted Caramel Cake Pops – All Day I Dream About Food

Incredibly Delicious Low Carb Cream Cheese Fudge

One of my favorite low carb treats. I don’t like super sweet sweets and the cream cheese gives this just the right little bit of tang yet it’s sweet enough for me. You can add more sweetener to this also. I use about 1/2 cup because it’s enough for me. But taste it as you go and add more if you like it sweeter. Also you can add nuts if you like.
Low Carb Cream Cheese Fudge

Ingredients:
1 Stick Butter ( I use salted )
2 oz. Bakers Unsweetened Chocolate
1 Tablespoon Vanilla
1 8 oz. package Cream Cheese, softened
1/2 Cup Stevia  or any sweetener or your choice to taste
Instructions:
Place butter and chocolate in a small pan and melt oven low heat. When chocolate and butter is just melted add vanilla and sweetener and blend together.
Place cream cheese in a medium bowl and pour chocolate mixture over it.
With a hand mixer mix about 2 minutes.
Pour into a greased  pan. I use a 6 x 8 pan and I freeze it and cut into squares.
 Note : I keep fudge  stored in the freezer . Out of site, out of mind. too
This makes a great frosting for mim’s or low carb  cookies ect.  
makes 24 pieces at  0.3 carbs per piece.
Share this incredibly delicious recipe with your friends!

First 2 Weeks On Low Carb+A Printable, 7 Day Low Carb Meal Plan+What To Do Before You Start A Low Carb Diet- Weight Loss Program

Two Weeks on Low Carb

When you start a low carb diet, the first two weeks are quite dramatic. Look younger, feel better and burn an amazing amount of stored body fat.
These promises are real. Here’s your bare bones easy, step-by-step:

  • What to do before you start a low carb diet.
  • A simple explanation of Atkins Induction and recipe resource.
  • Your new low carb plate with the best fat-burning ratio.
  • A printable, 7 Day Low Carb Meal Plan.
  • After your first 2 weeks.

Instant motivation? Check your weight, take body measurements and body fat percentages – if possible. Use your webcam or camera to take a live video or still photographs. It’s amazing to see how much your body changes over the next two weeks on the Atkins diet.
high fat low carb beef stuffed peppers

The benefits of Atkins and low carb diets are hard to beat. You’ll feel energetic and euphoric, sleep better, live longer, prevent disease and reduce inflammation in your joints– after you adjust.
This 2 week plan glides you through all adjustments with ease.

Starting with Atkins Induction

Atkins Induction

The Atkins low carb diet starts with a limit of 20 net carb grams per day for the first two weeks. This simply means avoiding sugar and counting carbs while eating healthy fats, meat and veggies.
The Atkins diet calls this first two-week phase “Induction” or “Phase 1.” Both you and your metabolism are being introduced to a brand new lifestyle – emotionally, physically and psychologically.
Get more details about Atkins Induction Phase 1 and a printable Atkins Induction food list.

Start Tips

You may follow Atkins Induction (20 net grams of carbs) or use your own carb counts (30 to 40 net grams of carbs).

  • It’s very important to track carbs during the first two weeks.
  • Eat plenty of food and drink plenty of water. Counting calories isn’t necessary
  • The foods you will be eating are delicious and very filling. Counting calories on a low carb diet is not necessary if you only eat when you feel hungry.

Artificial Sweeteners

If you’re craving sweet foods or desserts, artificial sweeteners are a good solution. Dr. Atkins prefers sucralose (Splenda), but small amounts (2 to 3 servings) of all natural stevia are also allowed.
(Type, Serving Size, Net Carbs)

  • Splenda: (sucralose) 1 packet, 1 net carb / liquid is zero carb
  • Sweet N Low: (saccharine) 1 packet, 0.9 net carbs / liquid is zero carb
  • Stevia: (all natural) 1 packet, 1 net carb / liquid is zero carb
  • Erythritol (all natural) trace net carbs per serving

Sucralose Liquid Sweetener

EZ-Sweetz liquid sweetener is made of sucralose and has no bitter aftertaste. Zero carb, zero calories, zero impact.
sucralose-new

De-Bittered Liquid Stevia

EZ-Sweetz’s de-bittered stevia blend has no unpleasant aftertaste. EZ-Sweetz’s blend has none of the characteristic bitterness of typical stevia sweeteners.
Liquid-De-Bittered-Stevia

Erythritol Sweetener

Now Foods erythritol powder is a natural sweetener that’s non-GMO, low glycemic impact and zero calorie.
Erythritol-Powder

Foods to Avoid During the First 2 Weeks

For the first two weeks after starting a low carb diet, avoid fruits, berries, pasta, rice, milk, nuts, alcohol and artificially sweetened soft drinks!
No chips or candies- even if they are “low carb” versions. There are lots of great low carb chocolates and ice creams, but avoid these for the first two weeks.
During these first few weeks it will become apparent if your body has any allergies or sensitivities, such as gluten.

Induction Recipes

How can you eat 20 grams a day of carbs and still have interesting meals? There’s an amazing low carb forum, A Pinch of Health, where Atkins Induction approved recipes are posted.
This thread is updated monthly, but there are currently 130+ Induction friendly low carb recipes listed, including: beef, veal, poultry, pork, lamb, soups, veggies, eggs, baked foods, desserts and sweets.

Your New Low Carb Plate

The Best Ratio to Burn Fat

Make sure to eat the correct amount of protein, fat and carb grams. To lose the most stored body fat, a typical ratio for the low carb Atkins Induction phase is 65% fat, 30% protein and 5% carbs.
A small increase in carbs and decrease in fat is a basic way to discover the right levels for your body. Track your progress and count every last fraction of a carb. Be honest.
If you begin to gain fat, simply adjust the ratio: lower your carbs, and increase your fat with the healthiest high foods.

Eating Fat to Lose Fat – Why this Works

Getting 65%-75% of your calories from fat gives your body enough fuel to operate at a maximum level. A few days after eating high fat low carb, you will enter a metabolic state called ketosis.

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Ketosis (or keto for short) means you are efficiently burning fat for energy instead of storing it.

How to Know You’re in Ketosis

Keto Symptoms

  • During keto, low carbers experience bursts of energy and heightened mood – just two of the big benefits of ketosis.
  • Some dieters notice a temporary, sweet taste in the mouth or a mild, sweet breath odor, a signal they have reached ketosis.

Measuring Keto with Test Strips

A measurable way to know if you’ve reached ketosis is by testing for ketones with inexpensive strips.
atkins-keto-test-strips
Check Amazon for the lowest prices: Keto Test Strips
Keto test strips are one way to know you’ve reached ketosis, but if the strip doesn’t register the presence of ketones, you can still be ketosis.
Why is this?

  • Sometimes urine samples are diluted from drinking lots of water.
  • It’s also possible to burn away ketones during exercise.

Tip: Rely on eating the correct keto ratio of fat, protein and carbs, and use the keto testing strips as a “check in.”

Real Life Low Carb Plates

Numbers are great, but what will your new low carb plate look like in real life?

Starting a low carb diet means reworking your grocery store strategy and updating yourgo-to grocery list with old favorites and brand new options.
Here’s a general run-down of how to eat low carb from each food group.

Low Carb Poultry, Meat and Fish

  • Almost all poultry, meats and fish are zero carb. Avoid deli meats, processed meats and hot dogs during the first two weeks – these are higher in added starch and carbs.

Low Carb Veggies

Choose from over 50 low carb veggies. Serve veggies or a salad with every meal, and add extra veggies here and there for quick, low carb snacks.
low carb noodle spiral zoodles

Zoodles!

This inexpensive wonder creates uniform, curly noodles from zucchini, cucumbers, carrots, sweet potatoes, turnips and other round or long vegetables.

  • Zucchini spaghetti (Zoodles)
  • Cucumber ribbon strands
  • Sweet potato, radish or turnip curly fries
  • Long spiral squash strands

spiralizer zoodles low carb noodles
The veggie spiralizer is great for making curly fries, frittatas, salad garnishes and zoodles – low carb “pasta” made from zucchini!

Inspiralized Cookbook

Spiral Veggie cookbook
The Inspiralized cookbook shows you how to transform more than 20 vegetables and fruits into delicious meals that look and taste just like your favorite indulgent originals.
Zucchini turns into pesto spaghetti; jicama becomes shoestring fries; sweet potatoes lay the foundation for fried rice.

Veggie Spiralizer Cookbook

Spiralized vegetables cookbook
Top 98 recipes Spiralizer Cookbook is a step-by-step guide on using a spiralizer, includes a list of spiralizer-friendly veggies and delicious recipes:

  • Paleo-Friendly Carbonara
  • Roasted Carrot and Coconut Crostino
  • Chicken and Zoodle Bowl
  • Mediterranean Zoodle Platter
  • Zucchini Rice with Sweet Cider Dressing
  • Parmesan Broccoli Noodles with Tomatoes
  • Beet Noodles with Tangy Mustard Dressing
  • Gluten-Free Parsnip Puttanesca
  • Avocado and Beet Omelet
  • Rutabaga Spaghetti with Truffle Marinara Sauce
  • Summer Prosciutto and Cottage Cheese Pasta

Cheese, Dairy and Eggs

  • Cream cheese, hard and full-fat cheeses are best. Shredded cheeses are coated with starches and are higher carb.
  • Mascarpone cheese is an excellent zero carb dessert cheese.
  • Use heavy cream instead of half-and-half or milk.
  • Eggs are naturally very low carb – less than 1 gram per egg.

Butter and Oils

  • Choose organic, grass-fed butters and creams.
  • Concentrate on coconut and olive oils. These oils are richest in omega 3 fatty acids.

Coconut Oil

Coconut oil is one of the healthiest sources of fat for your low carb diet. It’s also your new rapid fat-burning secret. Coconut oil helps you burn even more fat while in ketosis. Coconut oil is used immediately for energy – not stored as fat.
Coconut oil lasts up to two years without spoiling. Coconut oil gives food a nice “buttery” (not coconut) flavor, and is easy to cook or bake with.
Carrington Farms Organic Coconut Oil is gluten free, non-GMO, free of hydrogenated and trans fats, Kosher, zero carb and organic.
Organic-Coconut-Oil

Avocado Oil

La Tourangelle Avocado Oil is all-natural, expeller-pressed, non-GMO and Kosher. La Tourangelle has a fruity roundness – great for both sweet and savory applications.
Soul-Bread-Avocado-Oil

Herbs

Eat flavorful, low carb meals using fresh herbs and spices. Most low carb herbs have only trace amounts of carbs, so use these liberally.
when to start a low carb diet

Days 1-2

When to Start Your Low Carb Diet

Most low carb diets put special emphasis on the first two weeks, when you get used to eating in a more healthy manner. But those first two DAYS are the key – when you break your carb addiction!
Start a low carb diet on a Thursday night. You’ll wake up Friday morning with a 12-15 hour head start. Your body was burning extra glucose (sugar) while you slept.

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Feeling the Challenge

After starting a low carb diet, the first two days are challenging.
Your body was using high sugar foods for energy, and storing your fat. Your body will crave this sugar at first. You may get cranky, tired or shaky. The worse your symptoms are, the more addicted your body was to sugar.
Don’t worry.
We only carry enough glucose (sugar) to last for 2 to 3 days in our bodies. Any extra sugar is stored as fat.
On Monday morning, you’ll no longer be a “sugar burner.” After day two, you’ll start burning fat and protein for energy instead. The brain becomes clear and your metabolism runs more efficiently.
The more healthy fat you eat, the more stored body fat you’ll burn for energy. It’s difficult to overeat fat, so calorie counting isn’t usually necessary.

Days 3-7

Your Metabolism is Different

The next two weeks are amazing. The roller coaster mood swings, hunger cravings, bloating and stomach puffiness caused by sugar is gone.
You feel better, need less sleep and have much more energy. Goodbye naps!
You’re losing weight rapidly- without hunger. And you are eating delicious, fattening foods.

Hello Rapid Fat Loss

On day 3, your body will start to consume its extra fat supply. When you eat, it will go after those fats as well. Many people losing anywhere from 7 to 14 pounds in the first two weeks of the low carb diet.

Low Carb Meal Plans

It’s a good idea to plan ahead for the first week of meals when you’re starting a low carb diet. Here are two sample meal plans from Atkins to take you through a solid week.
Atkins 20 Carbs per Day Meal Plan
Atkins 20 Carb Meal Plan
Atkins 40 Carbs per Day Meal Plan
Atkins 40 Carb Meal Plan

Days 8-14

After the first week, you’ll really feel a new energy, feel more lively and even tempered. Your sugar-rush highs and lows will be gone, any shakiness when you’re hungry will go away.
This is a good time to try low carb versions of your old favorite meals. Continue eating high fat and tracking your progress.
Don’t forget to measure again on Day 14 to see the inches you’ve lost.

After the First Two Weeks

We start a low carb diet with two weeks of intensive training. By the third week, we understand all the basics:

  • Our kitchen is clear of junk food and high carb foods.
  • We’re drinking 8 glasses of water a day.
  • We know which foods are good for us, and which ones pretend to be nutritious.

Track Your Progress

When you check your measurements every few weeks, you’ll be quite impressed. Keep taking photos, videos or measurements every few weeks. Seeing progress “on paper” is very motivating.
The scale is a good tracking device, but inches tell the whole story.

Set New Low Carb Goals

It’s time to set up a realistic weight loss goal, based on the first two weeks. Decide how long you will need to reach your goal weight.
If you are enjoying the food choices from the first two weeks, you may stay at Induction levels (20 carbs or less/day) to lose weight more quickly.

Begin Maintenance – Eat More Carbs

Once you’ve reached your target healthy weight, you’re ready to go on to maintenance.
This is the fun part:
Slowly increase your total carb amount by 5 to 10 grams each week. As you do, your weight loss will slow.
Eventually, your body reaches a “balance point” where you aren’t losing any more weight, but you aren’t gaining it either.

Optimize Your Diet

It doesn’t take long to learn about low carb foods and how to eat them. If you’re ready for a new challenge, try these seven tricks to make your low carb diet ideal.

Get Support from Atkins

Order your free low carb quick start kit from Atkins! It includes the Atkins Start Guide, sample low carb menus, a free carb counter, 3 full size Atkins bars, coupons, low carb recipes and info about the free Atkins Tracker App.
The kit also includes a $3 rebate for The New Atkins for a New You Workbook.
new atkins workbook
Tracking progress is the key to success. This step-by-step guide makes it easier than ever to follow Atkins. The Atkins workbook includes grocery shopping guides, food lists and tracking tools.
New Atkins for a New You cookbook
The New Atkins for a New You Cookbook features 200 delicious low carb meals, ready in 30 minutes or less.

How Many Carbs Should You Eat Per Day To Lose Weight: Guidelines That Work 90% Of The Time – Weight Loss Program

How Many Carbs Should You Eat Per Day to Lose Weight?
Reducing the amount of carbohydrates in your diet is one of the best ways to lose weight.Boy Eating Carrots
It tends to reduce your appetite and cause “automatic” weight loss, without the need for calorie counting or portion control.
This means that you can eat until fullness, feel satisfied and still lose weight.
Why Would You Want to do Low-Carb?
For the past few decades, the health authorities have recommended that we eat a calorie restricted, low-fat diet.
The problem is that this diet doesn’t really work. Even when people manage to stick to it, they don’t see very good results (1, 2, 3).
An alternative that has been available for a long time is the low-carb diet. This diet restricts your intake of carbohydrates like sugars and starches (breads, pasta, etc.) and replaces them with protein and fat.
Studies show that low-carb diets reduce your appetite and make you eat less calories and lose weight pretty much effortlessly, as long as you manage to keep the carbs down (4).
In studies where low-carb and low-fat diets are compared, the researchers need toactively restrict calories in the low-fat groups to make the results comparable, but the low-carb groups still usually win (5, 6).
Low-carb diets also have benefits that go way beyond just weight loss. They lower blood sugar, blood pressure and triglycerides. They raise HDL (the good) and improve the pattern of LDL (the bad) cholesterol (7, 8, 9, 10).
Low-carb diets cause more weight loss and improve health much more than the calorie restricted, low-fat diet still recommended by the mainstream. This is pretty much a scientific fact at this point (11, 12, 13).

Bottom Line: There are many studies showing that low-carb diets are more effective and healthier than the low-fat diet that is still recommended all around the world.

How to Figure Out Your Need For Carbohydrates

There is no clear definition of exactly what constitutes a “low carb diet” and what is “low” for one person may not be “low” for the next.
Woman Holding Salad
An individual’s optimal carb intake depends on age, gender, body composition, activity levels, personal preference, food culture and current metabolic health.
People who are physically active and have more muscle mass can tolerate a lot more carbs than people who are sedentary. This particularly applies for those who do a lot of high intensity, anaerobic work like lifting weights or sprinting.
Metabolic health is also a very important factor. When people get the metabolic syndrome, become obese or get type II diabetes, the rules change.
People who fall into this category can’t tolerate the same amount of carbs as those who are healthy. Some scientists even refer to these problems as “carbohydrate intolerance.”

Bottom Line: The optimal carb range varies between individuals, depending on activity levels, current metabolic health and a bunch of other factors.

Guidelines That Work 90% of The Time

Girl Eating Sandwich
If you simply remove the unhealthiest carb sources from your diet, wheat (including whole wheat) and added sugars, then you’ll be well on your way to improved health.
However, to enjoy the full metabolic benefits of low-carbohydrate diets, you also need to restrict other carb sources.
Even though there is no scientific paper that explains exactly how to match carbohydrate intake to individual needs, I have personally found these guidelines to be very effective.

100-150 Grams Per Day

This is more of a “moderate” carbohydrate intake. It is very appropriate for people who are lean, active and simply trying to stay healthy and maintain their weight.
It is very possible to lose weight at this (and any) carb intake, but it may require you to count calories and/or control portions.
Carbs you can eat:

  • All the vegetables you can imagine.
  • Several pieces of fruit per day.
  • Some amount (not a lot) of healthy starches like potatoes, sweet potatoes and healthier grains like rice and oats.

50-100 Grams Per Day

This range is great if you want to lose weight effortlessly while allowing for a bit of carbs in the diet. It is also a great maintenance range for people who are carb sensitive.
Carbs you can eat:

  • Plenty of vegetables.
  • Maybe 2-3 pieces of fruit per day.
  • Minimal amounts of starchy carbohydrates.

20-50 Grams Per Day

This is where the metabolic benefits really start to kick in. This is the perfect range for people who need to lose weight fast, or are metabolically deranged and have obesity or diabetes.
When eating less than 50 grams per day, your body will get into ketosis, supplying energy for the brain via so-called ketone bodies. This is likely to kill your appetite and cause you to lose weight automatically.
Carbs you can eat:

  • Plenty of low-carb vegetables.
  • Some berries, maybe with whipped cream (yum).
  • Trace carbs from other foods like avocados, nuts and seeds.

Be aware that a low-carb diet is NOT no-carb. There is room for plenty of low-carb vegetables (full list here). Personally I had never eaten as many veggies as when I first started on a low-carb diet.

Important to experiment

We are all unique and what works for one person may not for the next. It is important to do some self-experimentation and figure out what works for you.
If you have a medical condition then make sure to talk to your doctor before making any changes, because this diet can drastically reduce your need for medication!

Bottom Line: For people who are physically active or want to maintain their weight, a range of 100-150 grams per day may be optimal. For people who have metabolic problems, going under 50 grams per day is a good idea.

Good Carbs, Bad Carbs

Shocked Woman Eating Bread
A low-carb diet isn’t just about weight loss, it is also supposed to improve your health.
For this reason, it should be based on real, unprocessed foods and healthy carb sources.
So-called “low carb junk foods” are a bad choice.
If you want to improve your health, then choose unprocessed foods: meats, fish, eggs, vegetables, nuts, healthy fats and full-fat dairy products.
Choose carbohydrate sources that include fiber. If you prefer a “moderate” carb intake then try to choose unrefined starch sources like potatoes, sweet potatoes, oats, rice and other non-gluten grains.
Added sugar and wheat are always bad options and should be avoided, unless perhaps on special occasions.
For more details on specific foods to eat, check out this detailed low-carb meal plan and sample menu.

Bottom Line: It is very important to choose healthy, fiber-rich carb sources. There is room for plenty of vegetables, even at the lowest end of the carb range.

You Will Become a Fat Burning Beast

Woman Celebrating Successful Weight Loss
Low-carb diets greatly reduce your blood levels of insulin, a hormone that brings the glucose (from the carbs) into cells.
One of the functions of insulin is to store fat. Many experts believe that the reason low-carb diets work so well, is that they reduce your levels of this hormone.
Another thing that insulin does is to tell the kidneys to hoard sodium. This is the reason high-carb diets can cause excess water retention.
When you cut carbs, you reduce insulin and your kidneys start shedding excess water (14, 15).
It is common for people to lose a lot of water weight in the first few days on a low-carb diet, up to 5-10 pounds.
Weight loss will slow down after the first week, but this time the fat will be coming from your fat stores.
One study compared low-carb and low-fat diets and used DEXA scanners (very accurate) to measure body composition. The low-carb dieters lost significant amounts of body fat and gained muscle at the same time (16).
Studies also show that low-carb diets are particularly effective at reducing the fat in your abdominal cavity (belly fat), which is the most dangerous fat of all and highly associated with many diseases (17).
If you’re new to low-carb eating, you will probably need to go through an adaptation phase where your body is getting used to burning fat instead of carbs.
This is called the “low-carb flu” and is usually over within a few days. After this initial phase is over, many people report having more energy than before, with no “afternoon dips” in energy that are common on high-carb diets.
Adding more fat and sodium to your diet can help with this.

Bottom Line: It is common to feel suboptimal in the first few days of lowering your carb intake. However, most people feel excellent after this initial adaptation phase.

Take Home Message

If you want to try this out, then I recommend that you try tracking your food intake for a few days to get a “feel” for the amount of carbs you are eating.
My favorite app for this is called Cron-O-Meter. It’s free and easy to use.
Because fiber grams don’t really count as carbohydrates, you can exclude the fiber grams from the total number. Instead, count net carbs (net carbs = total carbs – fiber).
However, one of the great benefits of low-carb diets is that they’re ridiculously simple. You don’t need to track anything if you don’t want to.
Just eat some protein, healthy fats and veggies at every meal. Throw in some nuts, seeds and full-fat dairy products for good measure. Choose unprocessed foods. It doesn’t get much simpler than that!
You can find more info on this page, including a meal plan, sample menu, recipes, common mistakes, etc: The Ultimate Guide to Low-Carbohydrate Diets.

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

HOW TO START A LOW CARB DIET

There is a handy infographic at the end of this post that will help you get started.
It may seem daunting how to start changing you and your families way of eating. It doesn’t have to be. Just start little by little. Every change you make, gets you a step closer to being healthier.
Think of it like a scale of what’s best and what’s not. At one end you have fried, processed carbs, cakes, sweets, ice cream. At the other end, very little carbs, whole foods, and no packaged goods.
Don’t think it is impossible. Just do the best you can and each step is a step closer. Every step you can take to reduce your carbohydrate consumption is fantastic.
At one end you have fried, processed carbs, cakes, sweets, ice cream. At the other end, very little carbs, whole foods, and no packaged goods. Don’t think it is impossible.
Just do the best you can and each step is a step closer. Every step you can take to reduce your carbohydrate consumption is fantastic. If you eat 3 meals a day and maybe 3 snacks, that equates to 42 opportunities (or food choices) to improve.
How about you start by just changing your snacks to begin with. Already you have improved 21 of your food choices each week. You’re halfway there.
Once your comfortable with this, now improve your breakfast. Now you have improved 28 out of 42. Next your dinner, and then your lunch. This is sometimes the hardest as so many eat out at lunch.
Each meal you have which is a good choice, is one less bad meal. Ditch the processed carbs!
These are the first 5 things you should stop to cut our sugar and carbs from your diet: Take a look at my post onLow Carb Hacks where you can easily see how to make better choices and low carb swaps.

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

SO WHAT CAN YOU EAT?

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

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

WHAT TO AVOID?

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

SOMETIMES FOODS

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

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

WEEKLY MEAL PLANNER

How many carbs you consume depends on your health goals. Your daily carb allowance will be different for someone who is weight stable, diabetic, or someone who has a lot of weight to lose. Personally I don’t count anything anymore as I know all the foods I choose are low carb, sugar free, grain free and my appetite is well regulated.
All the nutrition panels in my recipes are guides only. There are so many variables with different brands that you choose so if your carb requirement is strict, please calculate your own for accuracy.
From the examples below, you can choose your own weekly meal plan. It will take some time to adjust your appetite, but believe me, it will change. In the meantime, if you are hungry, increase your healthy fats at each meal.
It really will keep you fuller for longer, but to do this, you MUST decrease your carbs (otherwise your diet is nothing more than a standard high carb high fat diet). So pour more healthy oils onto your salad, snack on nuts, coconut cream etc. Click here for my list of top snack foods.

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

Choose 1 – Click here for all breakfast recipes

  • Grain Free Granola,
  • Chocolate Grain Free Granola
  • Cinnamon crunch
  • low carb yoghurt, berries, nut muesli, coconut cream
  • 2 slices bacon, eggs, spinach, mushrooms, cherry tomatoes, capsicums
  • scrambled eggs with cheese and full fat milk
  • omelette with any vegetable left over from last nights dinner
  • chocolate, green smoothie
  • berry smoothie with coconut cream
  • Low carb waffles

LUNCH 

Crustless Bacon & Egg pie. An incredibly easy recipe which is grain free, gluten free, wheat free and low carb. | ditchthecarbs.com
Choose 1 – Click here for all lunch recipes

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

DINNERS 

Slow Cooker Malaysian Beef Curry | ditchthecarbs.com
Choose 1 – Click here for all dinner recipes

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

SNACKSHealthy Sugar Free Snacks | ditchthecarbs.com

Click here for all snack recipes

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

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

“STRIVE FOR IMPROVEMENT, NOT PERFECTION”

I didn’t go through my pantry and throw away all my high carb foods, I just used them up slowly, then didn’t replace them. My bread maker, toaster and bread bin are all gone.
That was a great day. I got to the point where I hadn’t bought bread in over 2 months, so decided this was the day. Wow, how much better your kitchen bench looks!
Start by thinking of your regular meals and just think about how you can cut the carbs out. Have a roast dinner but cut out the potatoes and root vegetables but have as many other vegetables as you like. Instead of crumbed fish and chips, have grilled salmon on salad with a lemon dressing.
Have a hamburger but not the bread bun, load it up with veggies and cheese. Instead of a sandwich, have the fillings on a salad or wrapped in a nori (seaweed) sheet, wrapped in slices of ham or other deli meats. And instead of cheesecake with biscuit base and sugar laden filling, have a base made of ground almonds topped with cream, cream cheese and berry filling.
Start to google low carb recipes, submit your own to me and I can add them here. It’s amazing how you can tweak your old favourites to remove the carbs and add more vegetables, fat and dressings. Your diet will be more meat and plant based and far less processed than before.
Photo credit to Dr Ted Naiman MD Check out his website BurnFatNotSugar.comThe low carb food pyramid which is based on real food, healthy oils and good quality protein. | ditchthecarbs.com

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

OK, can I just be honest and say that this 7 day keto menu plan thingy is a lot harder than I thought it would be????  (If you have no idea what I’m talking about, you can get caught up by reading the 3 day keto kickstart post.)  I’m sure it’s just my inexperience, and it will get easier after the learning curve, but keeping the carbs below 20g, making it budget friendly, not too much time spent cooking, finding ways to repurpose leftovers, etc. takes time!
This first version will be in list format, because I just didn’t have time yet to figure out other options. In the future it will either be in table format with links, in a downloadable pdf, something more user friendly than this. But this is what I’ve got this week, since I only had 2 days to figure it out so far!
If you want to print it I suggest cutting and pasting into a word document for now. Future low carb menu plans will hopefully be more user friendly (and will be posted every Saturday.)

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

7 day menu plan for keto or atkins diet by mellissa sevigny of I breathe I'm hungry
I kept the calories around 1600 per day give or take, and the carbs below 20g (obviously). I also posted daily nutrition totals, and also nutrition info for each item. That way, if you need to make substitutions you can figure out how it will affect your daily stats, and still keep it under 20g net carbs. You may find that you don’t need nearly as much food as this plan calls for – adjust portions and snacks to meet your own needs.
Speaking of substitutions it’s time for some tough love. Hate avocados? Substitute almonds. Allergic to nuts? Eat string cheese. Whether you use these menu plans as a general guideline or follow them to the letter (or not at all), that’s completely up to you.
PLEASE do not email me asking me how many carbs it would add to your day if you substitute one snack or meal from another day on the plan. That’s why I took the time to put the nutrition info on each item, so you can figure that out on your own. You may have to do some math for your own substitutions – don’t ask me to do it for you or I will get cranky.
stop annoying me
There are literally thousands of you, each with your own personal dietary, time, and budget requirements, so it’s just not possible for me to make the perfect menu for your ideal circumstances each week.  I’m doing my best to make the menu plans easy to follow, not break the bank time or money-wise, and hopefully be delicious and satisfying – so please try to be flexible and reasonable with your expectations each week.
For example, if you hate cauliflower, please don’t email me to ask me if I have any other suggestions for you on that particular day. Ain’t nobody (specifically me) got time for that. I don’t mean to sound harsh, but I just can’t hold your hand through every single decision you’ll need to make on what to eat each day. I have a hard enough time managing my own!
And for the love of all that is decent, NEVER, EVER email me telling me that your keto calculator says that you need to eat 141.7 calories and 9.2g fat more than my menu for the day calls for – and then ask me what you should eat! I CANNOT BE HELD RESPONSIBLE FOR THE SNARKY RESPONSE THAT WILL PROBABLY SHOW UP IN YOUR INBOX AS A RESULT.  (I don’t like it when my voice sounds like this.)  🙅 😡 🙊
It’s time to educate yourself and put yer thinking caps on if you haven’t already. I very much want you to succeed (really I do!) and I’m here to help, but there’s a limit to how much time I can spend on this.  That being said, if you have legitimate questions, requests, or suggestions for future menu plans (too much variety/cooking, not enough? etc.) and how to improve them – please DO feel free to leave them in the comments!  And if you spot an error somewhere please do let me know so I can fix it!!!!
Also in the comments, please keep us posted each week as to how you are doing – feeling great? Miserable? Lost a ton of weight? None? WE WANT TO HEAR ABOUT IT! I’m hoping that we can congratulate or console each other on our amazing progress (or lack thereof) each week. In fact I’m really looking forward to that part!!!
Finally, as a reminder, if you haven’t gotten your ketostix yet, you should order some or run out to your Walmart or Pharmacy – they aren’t expensive and it’s nice to have validation that you are in ketosis once you get started!
Ok, next I’m posting the menu plan, below that you will find a shopping list, and finally notes on suggested prep.

Week One 7 Day Keto Menu Plan

Day One

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

Breakfast:

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

Snack

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

Lunch

1/2 cup Simple Egg Salad (166 calories, 14g fat, 1g net carbs, 10g protein)
4 Romaine Lettuce Leaves (4 calories, 0g fat, 0g net carbs, 0g protein)
2 slices cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)
Keto Egg Salad from Mellissa Sevigny at I Breathe I'm Hungry

Snack

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

Dinner

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

Dessert

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

Day Two

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

Breakfast:

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

Snack

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

Lunch

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

Snack

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

Dinner

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

Dessert

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

Day Three

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

Breakfast:

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

Snack

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

Lunch

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

Snack

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

Dinner

1 1/2 cup Chili Spaghetti Squash Casserole (284 calories, 20g fat, 6g net carbs, 23g protein)
2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein)
1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)
low carb and gluten free casserole recipe from ibreatheimhungry.com

Dessert

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

Day Four

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

Breakfast:

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

Snack

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

Lunch

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

Snack

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

Dinner

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

Dessert

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

Day Five

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

Breakfast:

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

Snack

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

Lunch

1/2 cup “Anti” Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein)
4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)
pastalesssalad2small

Snack

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

Dinner

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

Dessert

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

Day Six

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

Breakfast:

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

Snack

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

Lunch

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

Snack

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

Dinner

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

Dessert

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

Day Seven

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

Breakfast:

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

Snack

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

Lunch

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

Snack

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

Dinner

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

Dessert

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