30-Day Low Carb Diet 'Ketosis Plan'

Day 1- Day 10

Day 1

Breakfast
Phony Macaroni and Cheese
1 lb. tofu, firm - well-drained *
2 cups cheddar cheese
2 eggs
1/4 cup heavy cream
salt and pepper - to taste
onion and garlic - to taste
nutmeg - to taste
dry mustard - to taste
cayenne - to taste

*Make sure you use the firmest tofu available for this recipe. You may also want to be generous with the spices and use some extra sharp cheese to liven up the normally bland flavor of tofu.

Drain tofu well, making sure to squeeze out all extra moisture, and slice into small pieces (use a French fry cutter or equivalent for consistent sizes). In a separate bowl, mix together eggs, cream, and cheese. Stir tofu pieces into the mixture and add seasonings as desired. Transfer mixture to a casserole dish or greased pie plate and bake at 375 for 30 – 45 minutes or until golden brown.

Yields 4 servings
Total Net carbs: 2.6 grams per serving

Lunch
Bacon Cheeseburger
1 lb ground beef
1 egg
4 oz. cheddar cheese
4 oz. mozzarella cheese
4 slices bacon
garlic powder, salt, and pepper

Preheat oven to 350

Precook bacon in conventional oven or microwave. When cooked, crumble bacon and set aside as toppings. In a large skillet, brown ground beef and drain remaining fat. Mix in egg, cheddar, garlic powder, salt and pepper to taste. Transfer to a glass casserole dish and top with mozzarella. Bake for 30-35 minutes. Top with bacon crumbles.

Yields 3 servings

Total net carbs: 2 grams per serving

Dinner
Low Carb Deep Dish Quiche Pizza
4 ounces cream cheese
Three eggs
1/4 cup parmesan cheese
1/3 cup heavy cream
1/2 teaspoon oregano
2 cups shredded Italian cheese (mozzarella, romano, parm mix - or your choice)
1/4 teaspoon garlic powder
1/4 cup tomato sauce
1 cup shredded mozzarella
20 slices pepperoni

Preheat oven to 375 degrees. In mixing bowl, beat together the eggs and cream cheese until smooth. Stir in heavy cream, parmesan, and spices. Pour 2 cups cheese into a nonstick, 13x9 inch baking pan or equivalent. Add egg mixture on top of cheese and blend together so that cheese is suspended in the mixture and not concentrated at the
bottom of the pan. Bake in oven approximately 30 minutes and then briefly remove pan to add on layers of mozzarella and pepperoni. Return to oven for 10 more minutes or until the dish is bubbly and brown.

Yields 4 servings
Total Net carbs: 6 grams per serving
Total Net carbs for Day 1 based on a single serving per meal: 10.6 grams

Day 2
Breakfast
Strawberry Crepes

Butter (enough to fry crepes)
3 large eggs
2/3 cup heavy cream
3 tablespoons Dr. Atkins Bake Mix
4 tablespoons sugar substitute
1/8 teaspoon almond extract
1/4 teaspoon vanilla extract
1/2 teaspoon orange zest grated

Strawberry filling:
2 cups strawberries, washed, hulled and sliced
6 tablespoons Sugar Twin sugar substitute

Prepare a heavy, 8-inch skillet or crepe pan with heated butter. Whisk all crepe ingredients together in mixing bowl. Once the butter stops foaming, pour 1/6 crepe mixture into skillet, making sure to cover the bottom evenly. Cook until bottom is browned and the top is set. Use a spatula to flip the crepe and brown the other side. Once done, transfer to a paper towel. Repeat this procedure with remaining batter and butter.

Next, make your filling by combining strawberries with sugar substitute and spoon about ¼ of mixture on each crepe. Add light whipped cream to taste and garnish with remaining strawberries.

Yields 6 servings
Total Net carbs: 6.6 grams per serving

Lunch
Ham-Asparagus Brunch Cake

2 Tablespoons butter
3 Tablespoons sliced green onion
About 1/2 pound fresh asparagus, cut (about 1 1/2 cups)
6 eggs
1/3 cup heavy cream
1 Teaspoon dried mustard
1/4 Teaspoon salt
1/4 Teaspoon pepper
2 cups cooked ham, chopped
6 ounces Cheddar cheese, shredded

Preheat oven to 350. In a large, heavy skillet, melt butter over medium-high heat and cook onions and asparagus for 3 minutes. In a large mixing bowl, stir together eggs, cream and seasonings. Place cooked onions, asparagus and ham into a baking dish and pour egg mixture on top. Bake for 10 -15 minutes and sprinkle cheese on top to taste.

Yields 10 servings
Total Net carbs: 2 grams per serving

Dinner
Lemon Marinated Sirloin
1 pound steak, your choice of cuts
1 Teaspoon finely shredded lemon peel
1/2 cup lemon juice
1/3 cup cooking oil
2 Tablespoons sliced green onion
4 Teaspoons Splenda
1 1/2 Teaspoons salt
1 Teaspoon Worcestershire sauce
1 Teaspoon prepared mustard
1/8 Teaspoon pepper

If steak has fat around edges, be sure to score them first with a knife. Place the steak into a shallow baking dish. Combine all ingredients to make the lemon marinade and pour over steak. Allow sitting in the refrigerator for at least 4 hours so the marinade has a chance to soak in. Grill steak to your preference on an outdoor grill, adding leftover over marinade during cooking to maintain tenderness.

Yields 6 servings
Total Net carbs: 2 grams per serving
Total Net carbs for Day 2 based on a single serving per meal: 10.6 grams

Day 3
Breakfast
Orange Nut Muffins
6 eggs, separated
1/4 Teaspoon cream of tartar
8 Splenda packets
1/4 cup soy flour
1/4 cup walnuts, ground
1 Teaspoon orange extract, divided
1 Tablespoon Brown Sugar Twin
4 ounces cream cheese
1/4 cup heavy cream
8 Splenda packets
1 Teaspoon orange extract

Combine egg whites with cream of tartar and 4 Splenda packets and beat until whites are stiff. Sprinkle with ½ Teaspoon orange extract. In a separate bowl, beat egg yolks together with 4 Splenda packets, and 1 Tablespoon Brown Sugar Twin. Add ½ Teaspoon orange extract. Add a spoonful of egg whites mixture to yolk mixture, stir well, then pour entire yolk mixture into egg whites. Fold in ¼ cup soy flour and walnuts. Place mixture into 12 greased muffin cups and bake at 350 for 15 minutes. Reduce oven temperature to 325 and bake for another 15 minutes.

Yields 12 servings
Total Net carbs: 2.3 grams per serving

Lunch
German Cucumber Salad
2 cucumbers, thinly sliced
4 green onions, thinly sliced
3 small tomatoes
2 Tablespoons snipped parsley
1/4 cup sour cream
1/4 Teaspoon mustard
2 Tablespoons minced dill
1 Tablespoon vinegar
1 Tablespoon heavy cream
1/2 Teaspoon salt
1/2 Teaspoon pepper

Dice and combine cucumbers, onions, tomatoes, and parsley. Combine dressing ingredients separately then pour over salad and toss lightly. Chill at least 1 hour before serving.

Yields 6 servings
Total Net carbs: 9 grams per serving

Dinner
Turkey Broccoli Casserole
2 (10 ounces) packages frozen broccoli
2 cups cooked and diced turkey
1 (10 ounces) can cream of mushroom soup
1/2 cup heavy cream
1/2 cup Cheddar cheese, grated

Preheat oven to 375. Cook broccoli according to package directions. Layer broccoli in a baking dish and spread turkey on top. Combine soup with cream and pour on top of turkey. Sprinkle on grated cheese. Place in oven and bake for 30 minutes.

Yields 8 servings
Total Net carbs: 7 grams per serving
Total Net carbs for Day 3 based on a single serving per meal: 19.3 grams

Day 4
Breakfast
Fried Eggs with Red Wine Vinegar
1 Tablespoon butter
4 eggs
½ Teaspoon salt
1/8 Teaspoon pepper
1/8 Teaspoon marjoram
2 Teaspoons red wine vinegar
½ Teaspoon parsley

Break eggs into skillet over ½ Tablespoon melted butter. Add spices and cook until whites are solid. Place eggs onto serving plates. Melt remaining ½ Tablespoon of butter and heat for two minutes. Stir in red wine vinegar and allow mixture to cook for another minute. Pour over eggs. Garnish with parsley

Yields 2 servings
Total Net carbs: 1 gram per serving

Lunch
Salami Roll-Ups
5 large slices hard salami
1 Tablespoon cream cheese
2 celery stalks
Soften cream cheese in the microwave and spread on salami, roll up. Enjoy celery on the
side.

Yields 1 serving
Total Net carbs: 5.9 grams per serving

Dinner
Mexican Veal Sausages
1 1/2 pounds ground veal
2 green onions, finely chopped (1/3 cup)
2 tablespoons fresh cilantro, chopped
2 tablespoons green or red salsa
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons olive oil
1/4 cup green or red salsa for garnish
1/4 cup sour cream for garnish
1 lime, cut into slices or wedges, for garnish

Combine veal, onion and all spices in mixing bowl and blend together (mash together with
bare hands for best results!). Shape mixture into 4 sausage links. Heat oil in a nonstick
skillet on high heat and brown sausage 8-10 minutes, turning frequently.

Yields 4 servings
Total Net carbs: 0.5 grams per serving
Total Net carbs for Day 4 based on a single serving per meal: 7.4 grams

Day 5
Breakfast
Sausage and Egg Muffins
6 oz Ital. sausage
6 eggs
1/8 cup heavy cream
3 oz cheese

Preheat oven to 350. Spray large muffin pans with cooking spray. Cut sausage links and place them 2 to a tin. Mix eggs with cream, salt, and pepper. Pour into tins over sausage. Sprinkle with ½ cheese, layer on remaining egg mixture and top off with cheese again. Bake for approximately 20 minutes or until eggs is done.

Yields 3 servings
Total Net carbs: 2.3 grams per serving

Lunch
Ham and Cheese Roll
8 ounces cream cheese, softened
2 cup Cheddar cheese, shredded
1 Teaspoon grated onions
1 Teaspoon dry mustard
1/2 Teaspoon paprika
2 1/4 ounces deviled ham
1 Tablespoon parsley flakes
1/2 cup pecans, chopped
Parsley sprigs

Combine all ingredients except parsley and pecans. Mix well and chill for at least one hour. Shape mixture into 8-inch rolls and coat with pecans. Garnish with parsley and serve with crackers.

Yields 8 servings
Total Net carbs: 2 grams per serving

Dinner
Golden Mushroom Chicken Thighs

6 chicken thighs
1 can golden mushroom soup
Remove all skin from thighs and rinse chicken under cold water. Place thighs into a crock
pot or slow cooker and pour in the mushroom soup. Cook on high for 3-4 hours until meat is
tender and fall off the bone.

Yields 6 servings
Total Net carbs: 4 grams per serving
Total Net carbs for Day 5 based on a single serving per meal: 14.3 grams

Day 6
Breakfast
½ cup Flax O’ Meal Butter-Pecan Hot Cereal
A ¼ cup serving of fresh cantaloupe
1 large glass of cold water
Total Net carbs: 5.3 grams per serving

Lunch
Spicy Sausage and Ground Beef Meatballs

2 lb sausage
1 lb ground beef
3 eggs
2 tbs minced onion
1/2 lb shredded cheddar cheese
black pepper to taste

This recipe makes approximately 500 meatballs, so you will want to make it in advance and freeze the remainder to use later for quick meals and snacks.

Preheat oven to 350 degrees. Combine all ingredients in a bowl and mix well. Roll into 1-1/2" balls and place on cookie sheet. Bake 20-25minutes.

Yields approximately 50 servings
Total Net carbs: less than 1 gram, per serving

Dinner
Southwestern Skillet
2 Tablespoons sliced almonds
1 yellow sweet pepper, cut into bite-sized strips
1 fresh jalapeno, seeded and chopped
1 Tablespoon olive oil or cooking oil
4 medium tomatoes, peeled and chopped
1 -1-1/2 Teaspoons chili powder
½ Teaspoon ground cumin
¼ Teaspoon salt
4 eggs
1 medium ripe avocado, seeded and peeled (optional)

Toast almonds over medium-high heat 4-5 minutes in a large skillet and set aside. Return skillet to heat and add cooking oil. When the oil is hot, add sweet pepper and jalapeno and cook until tender. Stir in chili powder, cumin, tomatoes, and salt. Bring to a boil Reduce heat, cover and simmer for 5 minutes. Break 1 egg into a measuring cup and carefully slide it into the tomato mixture. Repeat for each remaining egg. Cover and allow eggs to cook for approximately 5 minutes or until whites are set. Spoon egg and tomato mixture to serving plate and sprinkle with salt and pepper to taste. Add toasted almonds and garnish with avocado slices.

Yields 4 servings
Total Net carbs: 8 grams per serving
Total Net Carbs for Day 6 based on a single serving per meal: about 14.3 grams

Day 7
Breakfast
Zucchini Muffins
1 cup Atkins Bake Mix
1 cup finely ground almonds
1-1/2 cups granular sugar substitute
2 Teaspoons cinnamon
1 Teaspoon salt
1 Teaspoon baking soda
½ Teaspoon baking powder
½ cup canola oil
4 eggs
1 medium zucchini, coarsely grated
1 Teaspoon vanilla extract

Preheat oven to 350. Whisk together all dry ingredients in a large bowl. Mix wet ingredients, including zucchini together in a medium bowl. Stir wet ingredients into the dry mix slowly, blending well. Pour mixture into a greased 8 x 4 loaf pan or greased muffin tins, depending on your preference. Bake for approximately one hour until golden brown and toothpick come out clean.

Yields about 12 servings
Total Net carbs: 3.5 grams per serving

Lunch
Tuna and Avocado Salad
2 large hard-boiled eggs
2 Teaspoons hot sauce
1 cup avocado, mashed
1/2 cup onion, chopped
1 can tuna
2 Tablespoons mayonnaise
2 Tablespoons pickle relish
Fresh lemon juice
Salt, to taste

Peel eggs and mince with the dinner fork. Peel avocado and squeeze on ½ lemon juice to prevent discoloration. Mash avocado in with the egg. Drain tuna and mix into egg/avocado, adding onions, mayonnaise, relish, salt and hot sauce. Stir well and serve over a bed of fresh lettuce.

Yields 4 servings
Total Net carbs: 9 grams per serving

Dinner
Dill Trout
2 pounds pan-dressed trout (or other small fish), fresh or frozen
1 1/2 Teaspoons salt
1/4 Teaspoon pepper
1/2 cup butter or margarine
2 Tablespoons dill weed
3 Tablespoons lemon juice

Cut fish lengthwise and spread open to the season with salt and pepper. Prepare a frying pan with melted butter and dill weed. Place fish flesh side down and fry 2-3 minutes per side. Once done, remove fish and add lemon juice to butter and dill to create a sauce for garnishing.

Yields 6 servings
Total Net carbs: 1 gram per serving
Total Net carbs for Day 7 based on a single serving per meal: 13.5 grams

Day 8
Breakfast

Baked Eggs and Bacon
6 slices of bacon
6 eggs
1 nonstick muffin pan

For each muffin cup, take one slice of bacon and wrap around 4 fingers to shape it into a circle. Place in muffin cup. Crack an egg into the center. Repeat for each serving. Place muffin pan in oven and bake at 350 for about 40 minutes.

Yields 6 servings
Total Net Carbs: 1 gram per serving

Lunch
Shrimp and Nori Rolls
1 cup shrimp
1 Tablespoon Mayonnaise
1 thinly sliced green onion
2 sheets Nori
¼ cucumber diced and seeded
1 Tablespoon toasted Sesame seeds

Drain and rinse shrimp. Combine with Mayonnaise and green onions. Lay Nori on flat surface and spoon on the shrimp and green onion mixture. Sprinkle with cucumber and sesame seeds. Roll tightly and cut into bite-size pieces.

Yields 4 servings
Total Net Carbs: 0.94 grams per serving

Dinner
Pinwheel Shepherds Pie
1lb. lean ground beef
2 tablespoons onion or garlic salt
8 ounces low carb mushroom soup or sauce mix
¼ cup ketchup
1lb. package of frozen, mixed vegetables
1lb Atkin’s low carb bake mix or equivalent
Pre-heat oven to 375.

Mix low carb bake mix into dough per package instructions and roll flat into a circle roughly the same diameter as your skillet. Cut dough into equal sized triangles and roll each triangle once from base to tip. Set aside. In a nonstick skillet, stir in ground beef and onion salt and cook thoroughly until browned. Stir in mushroom soup/sauce, ketchup, and mixed vegetables. Bring mixture to a boil, then reduce heat to medium and cover and simmer 8 – 10 minutes or until vegetables are tender.

Remove skillet from heat and arrange dough triangles on top of mixture with the tips pointing to the center. Place skillet in oven and bake at 375 for approximately 20 minutes or until dough turns golden brown.

Yields about 8 servings
Total Net Carbs: 9 grams per serving
Total Net Carbs for Day 8 based on single servings per meal: 10.94 grams

Day 9
Breakfast
Breakfast Burrito
1/4 cup mushrooms
1/4 cup zucchini
1/3 cup tomato
1 clove garlic
2 eggs
dash cayenne pepper
dash chili powder
2 Tbsp salsa
2 low carb tortilla shells
mexican cheese blend

Finely chop the garlic and dice the tomato, zucchini, and mushrooms. Pour mixture into eggs and add the pepper and chili powder. Stir until blended. Add mixture to skillet and scramble until done. Place a serving in one low carb tortilla shell, sprinkle with cheese and salsa.

Yields 2 servings
Total Net carbs: 6 gram per serving

Lunch
Garlic Mashed Turnips
3 cups diced turnip
2 cloves garlic, minced
1/4 cup heavy cream
3 T melted butter
salt, pepper

Boil turnips until tender. Drain and mash turnips as you would for mashed potatoes. Stir in heavy cream, butter, salt, pepper, and garlic. Use a food processor if you prefer to blend until smooth.

Yields 4 servings
Total Net carbs: 5 grams per serving

Dinner
Crustless Spinach Quiche
1 cup chopped onion
1 cup sliced fresh mushrooms
1 Tbsp. vegetable oil
1 pkg (10 oz) frozen chopped spinach, thawed
2/3 cup finely chopped ham
5 eggs
3 cups Monterey Jack or Cheddar cheese, shredded
1/8 tsp. pepper

Pour 1 Tbsp vegetable oil in a large skillet and sauté the onion and mushrooms until tender. Add the spinach and ham. Continue to cook and stir mixture until the excess moisture evaporates. Allow cooling slightly. Beat in the eggs and then add cheese, spinach, and pepper, making sure to blend well. Spread mixture evenly into a greased 9-inch pie plate or quiche dish and bake at 350 degrees 40-45 minutes or until a knife inserted near the center comes out clean.

Yields about 4 servings
Total Net Carbs: 6 grams per serving
Total Net carbs for Day 9 based on single servings per meal: 17 grams

Day 10
Breakfast
Spinach and Cheese Omelet
Nonstick cooking spray
4 Eggs
Salt
Cayenne Pepper
¼ shredded sharp cheddar cheese
1 Tablespoon fresh chives, flat-leaf parsley or chervil
2/3 cup red pepper relish (see recipe)

Light coat an eight-inch nonstick skillet with cooking spray and heat over medium-high heat. In a mixing bowl, beat together the eggs, one dash of salt and one dash of cayenne pepper until mixture is frothy. Pour into skillet. Allow the egg to set, making sure to lift the edges frequently and allow uncooked portion to run under the cooked portion.

Continue until the egg appears glossy and cooked, but still moist. Add ¾ of the cup of spinach and 2 tablespoons of red pepper relish, topped with cheese and chives. Use the spatula to lift up the edges of the omelet and fold in half. Sprinkle with remaining spinach and red pepper relish. Add additional cheese and chives to taste.

Red Pepper Relish Recipe:
2/3 cup sweet red pepper
2 Tablespoons chopped onion
1 Tablespoon cider vinegar
¼ Teaspoon black pepper

Combine all ingredients in a bowl and set aside while preparing an omelet. This should
make about 2/3 cup of red pepper relish.

Yields 1 serving
Total Net Carbs: 1 gram per serving

Lunch
BLT
4 slices bacon
1 lg. Leaf lettuce
1/2 sliced tomato
mayo

In place of bread, you’ll be using the lettuce to roll this up. Spread the desired amount of Mayonnaise on lettuce, add bacon slices, roll up and enjoy!

Yields 1 serving
Total Net Carbs: 4.9 grams per serving

Dinner
Filet Mignon with Portobello Sauce
4 beef tenderloin steaks
1 Teaspoon olive oil
¼ Teaspoon black pepper
2 large Portobello mushrooms (halved and sliced)
8 green onions cut into 1-inch pieces
1 Tablespoon butter
1/3 cup reduced-sodium beef broth
2 Tablespoons Madeira or Port wine

Mix oil with pepper and use to baste both sides of steaks. Prepare sauce in a large skillet as follows: heat butter over medium high heat and sauté mushrooms and onions until tender. Add broth and wine and bring to a boil. Remove from heat.

Charcoal grill method for steaks: Grill steaks uncovered over medium-hot coals to desired doneness. Turn steaks once halfway through grilling. When done, slice thin and smother with mushroom and onion sauté.

Yields 4 servings
Total Net Carbs: 3 grams per serving
Total Net carbs for Day 10 based on single servings per meal: 8.9 grams

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