30-Day Low Carb Diet 'Ketosis Plan'

Day 11- Day 20

Day 11
Breakfast
Buttery Waffles with Strawberries
4 eggs,separated
1 Tablespoon “Just Whites” (egg white powder or substitute)
1 cup cottage cheese
1 Tablespoon gluten flour
2 Tablespoons butter
2 Tablespoons oat bran
½ Teaspoon vanilla extract
¼ Teaspoon cream of tartar
¼ cup sliced strawberries

Mix egg whites from separated eggs with cream of tartar and beat until stiff peaks form. Blend egg yolks, “Just Whites”, cottage cheese, gluten flour, butter, oat bran and vanilla separately in a blender until smooth. Fold blended mixture gently into egg whites. Cook with a standard waffle iron coated with a nonstick cooking spray.

Yields about 8 servings
Total Net carbs: 5.56 grams per serving

*single waffle contains 2.25 grams and ¼ strawberries adds 2.91 grams

Lunch
Cream Cheese and Turkey Roll-Ups w/ Pork Rinds
4 slices turkey breast deli meat
4 Tablespoons cream cheese
1 serving pork rinds

Put 1 Tablespoon cream cheese onto turkey breasts and roll up. Place in microwave for about 20 seconds until cream cheese melts. Enjoy pork rinds on the side.

Yield: n/a
Total Net carbs: approximately 1.6 grams

Dinner
Mustard-Glazed Halibut Steak
1 6 ounces fresh or frozen halibut steak
1 Tablespoon butter
1 Tablespoon lemon juice
½Tablespoon Dijon mustard
1 Teaspoon fresh basil

Fish should be thawed before beginning. Heat butter, basil, lemon juice and mustard in a small saucepan until butter is melted. Brush both sides of halibut steak with mixture. Grill fish over medium-hot coals on an outdoor barbecue grill for 8 -12 minutes or until fish begins to flake.

Yields 1 serving
Total Net carbs; 1 gram per serving
Total Net carbs for Day 11 based on a single serving per meal: 8.16 grams

Day 12
Breakfast
½ cup Flax O’ Meal Butter-Pecan Hot Cereal
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 gra, 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 the 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 a 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 12 based on a single serving per meal: about 14.3 grams

Day 13
Breakfast
Alternative French Toast
2 Eggs
¼ cup of heavy whipping cream
2 packages of sugar substitute
Cinnamon to taste
½ of a 3 oz. bag of unflavored Pork rinds

Crush the pork rinds as finely as you can without turning them into a powder. Mix together the eggs, cream, sweetener, and cinnamon and pour into bowl with pork rinds. Stir and allow mixture to soak until you have a thick, goopy batter. Pour in batter and fry pancake style in butter, browning both sides until done. Serve with your favorite low carb syrup.

Yields about 2 servings
Total Net carbs: less than 2 grams per serving

Lunch
Chicken Breast Stir Fry

1 cup lettuce
1 tomato
1 chopped pepper
1 tbs olive oil
1 chicken breast
A few onces of your favorite low carb dressing

Clean and chop vegetables and slice chicken into stir fry sized pieces. Heat work with a little bit of cooking oil and stir fry chicken. When chicken is done, toss into a plastic container with the fresh vegetables and por in dressing. Close with lid and shake to coat.

Yields 1 serving
Total Net Carbs: 4 grams per serving

Dinner
Ground Beef and Cabbage Casserole
½ lb ground beef
½ cup chopped onion
½ bag coleslaw mix
1-1/2 cups tomato sauce
2 Tablespoons lemon juice

Brown ground beef first and set aside. Add onion and cabbage to skillet and sauté until soft. Add ground beef back in along with tomato sauce and lemon juice. Bring mixture to a boil, then cover and simmer for 30 minutes.

Yields 3 servings
Total Net carbs: 8 grams per serving
Total Net carbs for Day 13 based on a single serving per meal: about 12 grams

Day 14
Breakfast
Shrimp and Cheese Omelet

3 medium Eggs
1 tbsp Butter
3 oz Shrimp, chopped
1 oz Shredded Havarti Cheese, (or Monterey Jack Cheese)
2 tsp Fresh parsley, chopped
Green onions, (optional)
1 tsp Basil, chopped (optional)

Whisk eggs in a bowl with parsley. Transfer to skillet and cook omelet style, adding shrimp, cheese, and onions before folding. Top with basil and extra cheese if desired.

Yields 1 serving
Total Net carbs: about 2.72 grams per serving

Lunch
Pumpkin and Macadamia Soup
1 tablespoon macadamia or olive oil
1/2 cup roughly chopped macadamias
1 small onion, chopped
1 teaspoon grated ginger
3 cups diced or canned pumpkin
1 small tart apple, chopped
3 cups chicken stock
sour cream for topping

Whole or halved macadamias, roasted for garnish

Heat oil in a heavy stockpot and sauté macadamias, onions and ginger for 2 – 3 minutes. Stir in apple and pumpkin slices and sauté for 2 – 3 minutes (if substituting canned pumpkin puree, add only the apple in the step above and use pumpkin puree when you add chicken stock). Pour in chicken stock. Bring to a boil then cover and simmer for 20 minutes or until apples/pumpkin become soft. Transfer to blender and blend until smooth.

Yields 6 servings
Total Net carbs: 7.5 grams per serving

Dinner
Easy Meatloaf

1-1/2 lbs ground beef
1 cup pork rind crumbs
1 egg
1/3 cup tomato sauce
2 Tablespoons parsley
½ cup grated parmesan
¼ cup chopped onion
salt and pepper to taste

Mix all ingredients together in a bowl, making sure to distribute pork rind crumbs evenly. Shape mixture into a loaf and place in a shallow nonstick baking pan. Bake in a preheated oven at 350 degrees for 1 hour.

Yields 6 servings
Total Net carbs: 1.8 grams per serving
Total Net carbs for Day 14 based on a single serving per meal: 12.02 grams

Day 15
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 15 based on a single serving per meal: 10.6 grams

Day 16
Breakfast
Burger Breakfast Scramble

½ lb ground beef
2 Tablespoons minced onion
3 oz cream cheese
3 large eggs
1 Tablespoon water
salt, pepper

Brown ground beef and onions together in a skillet. Add cream cheese and cook over low heat until melted. Beat together the eggs, water, salt, and pepper and pour into skillet. Scramble until done.

Yields 2 servings
Total Net carbs: 2.11 grams per serving

Lunch
Spinach Salad with Hot Bacon Dressing

1 bag fresh baby spinach
1/4 c chopped onion
4 slices bacon
2 hard-boiled eggs, chopped
1/4 cup vinegar
1 pkg Splenda
salt, pepper

Cook bacon and allow to drain on paper towel, but keep bacon grease in the pan. Add vinegar, pepper, and Splenda to bacon grease. Stir and heat slowly until boiling. Tear spinach into salad sized pieces and toss with toss egg, onion and crumbled bacon.

Immediately pour on hot dressing and toss lightly.

Yields 2 servings
Total Net carbs: 5 grams per serving

Dinner
Drunken Chicken

4 boneless skinless chicken breasts OR 4 split fryer breasts - skinned.
1 Tablespoons Butter
1/2 small onion, minced
1 clove garlic, crushed
1 Tablespoon parsley
1 Tablespoon Brown Sugar Twin
1 Tablespoon mustard
1/2 cup chicken stock
1/4 cup red wine
4 Tablespoons Gin

Preheat oven to 350 degrees. In a large skillet, sauté the butter and chicken until chicken is browned. Remove chicken and set aside. Add onion to skillet and sauté until soft.

Puree remaining ingredients in a blender then add to skillet and heat through. Place chicken in a baking dish and pour mixture on top. Bake 15 -20 minutes for boneless breasts. Bake 30-40 minutes for bone-in split breasts.

Yields 4 servings

Total Net carbs: less than 1 gram per serving
Total Net carbs for Day 16 based on a single serving per meal: about 8.11 grams

Day 17
Breakfast
Low Carb Cauliflower Hash Browns

12 oz grated fresh cauliflower (about the ½ medium head)
4 slices bacon – chopped
3 oz. chopped onion
1 Tablespoon butter softened
salt, pepper

Saute bacon and onion in the skillet just until brown. Add in cauliflower and stir until tender and browned all over, adding butter throughout cooking. Season to taste with salt and pepper.

Yields 2 servings
Total Net carbs: about 8 grams per serving

Lunch
Tandoori Chicken Wings
2-1/2 lbs chicken wings, trimmed and separated
1 cup Homemade Yogurt*
2 Tablespoons ginger
6 cloves garlic, minced
1-1/2 Teaspoons curry powder
¼ Teaspoon turmeric
½ Teaspoon cumin
½ Teaspoon dry mustard
2 Teaspoons red pepper flakes
1 lemon, juiced
3 Tablespoons vegetable oil
salt, pepper

Mix all ingredients in a bowl. Marinade for at least two hours at room temperature.

Saving marinade, put wings on broiling rack and broil until browned and cooked through, (about 20 minutes) basting wings with marinade about every 10 minutes.

Transfer to a platter and serve.

*Homemade Yogurt:

1-quart milk
1 cup heavy cream
1 Tablespoon plain yogurt

Mix milk and cream together and boil in a saucepan. Remove from heat and allow to cool to room temperature. Stir in yogurt. Cover and keep in a warm place for approximately 20-30 hours.

Yields 4 servings

Total Net carbs: 4 g rams per serving

Dinner
Beef Goulash

2 lbs beef cubed, in 1-1/2 inch cubes
3 Tablespoons cooking oil
1 Tablespoon chili salsa
3 oz onions, chopped
1 sweet bell pepper, cubed
1 lb tomatoes, cubed
1 cup red wine
water
salt, pepper

Fry cubed beef in a large pot or skillet in cooking oil. Once beef browns, add chili salsa and fry for 1 minute. Add onions and cubed vegetables and continue frying for 10 minutes. Add wine as well as extra water if needed. Cover and simmer for 30 minutes.

Add salt and pepper to taste.

Yields 4 servings
Total Net carbs: 5.5 grams per serving
Total Net carbs for Day 17 based on a single serving per meal: 17.5 grams

Day 18
Breakfast

Upside-down Breakfast Soufflé
1/2 cup egg whites
3 Tablespoons unsalted butter
½ cup thinly sliced mushrooms
½ medium tomato, thinly sliced
salt and pepper to taste
½ cup crumbled fresh goat cheese or cheese of your choice

Preheat oven to 400 degrees. Add salt and pepper to egg whites and whip into soft peaks.  In a heavy, oven-safe frying pan or cast iron skillet, heat the butter over high heat and sauté mushrooms until soft. Place tomato slices over the mushroom. Quickly fold cheese into egg white mixture and pour on top of mushroom/tomato mixture. Place pan in the oven and bake for approximately 8 minutes. Remove from oven and flip soufflé over onto serving plate.

Yields 1 serving
Total Net carbs: 6 grams per serving

Lunch
Low Carb Chili

2 cloves minced garlic
1 cup chopped onions
3 Tablespoons olive oil
2 lbs lean beef, chopped
4 cups canned tomatoes, drained or 4 cups beef both
2 Teaspoons salt (omit if using broth)
2 bay leaves
1 Teaspoon Oregano
¼ Teaspoon crushed cumin
2-3 Tablespoons chili powder
2 cans Eden Black soybeans, drained

Place all ingredients in a large stock pot or slow cooker. Bring to a boil. Reduce heat, cover and simmer for 1- 2 hours. The longer this mix simmers, the more the flavors will set in. For extra carb reduction: substitute beef broth or stock in place of tomatoes (broth version reduces carbs to 3.2 grams per serving).

Yields 12 servings
Total Net carbs: 8.5 grams per serving

Dinner
Grilled Shrimp and Chicken

1/4 teaspoon poultry seasoning
1/8 to 1/4 teaspoon cayenne pepper
1/8 teaspoon white pepper
1/8 teaspoon onion powder
1 tablespoon garlic powder
2 tablespoons butter
1/2 pint heavy cream
1/2 cup chicken broth
1 tablespoon olive oil
1/2 cup white wine
4 skinless, boneless chicken breasts
8 ounces shrimp

Grated Romano cheese for garnish

Combine the poultry seasoning, cayenne pepper, white pepper, onion powder and garlic powder in a small bowl, then divide in half. Melt butter in the skillet over low heat and add cream, broth, and ½ spice mixture. Stir well and allow to thicken into the sauce. Set aside.

Preheat grill to high heat.

Heat cooking oil over medium-high heat in a large skillet. Add chicken breasts and one and sauté with remaining ½ of spice mixture until chicken is cook through. Remove from heat and set aside.

Lightly oil grill grates. Place shrimp on hot grill and cook for 3 to 4 minutes or until cooked through. Serve each chicken breast topped with grilled shrimp and covered with cream sauce. Garnish with Romano cheese.

Yields 4 servings
Total Net carbs: 3 grams per serving
Total Net carbs for Day 18 based on a single serving per meal: 17.5 grams

Day 19
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 19 based on a single serving per meal: 7.4 grams

Day 20
Breakfast
Ham and Cheese Breakfast Muffins

6 large eggs, separated
1 teaspoon cream of tartar
1/2 cup cottage cheese
1/4 cup Dr. Atkins Bake Mix
1 teaspoon salt
2 tablespoons green onion, minced
2 tablespoons butter, melted
1 teaspoon Sugar Twin sugar substitute
2 cups ham
1 cup cheddar cheese, cubed
1/2 cup cream

Place separated egg whites into a mixing bowl along with the cream of tartar and set aside. Place egg yolks in another bowl and add remaining ingredients one by one, making sure to stir after each addition. Whip eggs whites and cream of tartar until still, then fold into egg yolk mixture. Pour mixture evenly into nonstick, buttered muffin pans and bake at 350 degrees for 30 – 35 minutes.

Yields 16 servings
Total Net carbs: 1 gram per serving

Lunch
Cucumber Tuna Boats

3 cucumbers
1 can tuna
2 hard-boiled eggs, diced
1/2 cup Cheddar cheese, shredded
1/2 cup celery, diced
1/4 cup mayonnaise
2 Tablespoons dill relish
1 Tablespoon chopped onion
1 Teaspoon lemon juice
1/2 Teaspoon salt

Cut cucumbers lengthwise and de-seed. Cut a small slice off the bottom to make cucumbers lay flat. Combine remaining ingredients in mixing bowl to make tuna salad and spoon into cucumbers. Serve immediately.

Yields 6 servings
Total Net carbs: 5 grams per serving

Dinner
Pork Medallions Dijon

2 lbs pork tenderloins cut into ½ inch thick rounds
2 Tablespoons butter or olive oil
¼ cup sliced shallots
4 Tablespoons heavy cream
1/3 cup chicken broth
3 Tablespoons capers, drained
2 Tablespoons coarse Dijon mustard

Flatten pork rounds to ½ inch thickness and season with salt and pepper to taste. Heat butter or olive oil in a skillet and sauté tenderloin rounds approximately 2 minutes per side or until browned. Transfer to the plate. Add shallots and sauté for 1 minute. Add sauce and heavy cream and proceed to boil until sauce thickens enough to coat a spoon. Mix in capers and mustard, and return tenderloins to sauce in skillet to heat through.

Yields 4 servings
Total Net carbs: 4 grams per serving
Total Net carbs for Day 20 based on a single serving per meal: 10 grams

Day 1- Day 10 (Prev Lesson)
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