30-Day Low Carb Diet 'Ketosis Plan'

Day 21- Day 30

Day 21
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 the 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 21 based on a single serving per meal: 10.6 grams

Day 22
Breakfast
Pizza in a Skillet

1 egg
2 Tablespoons spaghetti sauce
2 slices Canadian bacon or preferred meat
¼ cup sliced black olives
2 oz shredded mozzarella cheese
1 Tablespoon oil

Heat oil in a nonstick skillet. Beat eggs and pour into skillet, coating bottom evenly. Flip halfway through cooking when the bottom is set. Add spaghetti sauce, meat, olives, and cheese. Cook until cheese is melted.

Yields 1 serving
Total Net carbs: 8 grams per serving

Lunch
Canadian Cheddar Soup

2 Tablespoons butter
1/4 cup onion, chopped
1/4 cup chopped celery
2 Tablespoons soy flour
1/4 Teaspoon dry mustard
1 pinch nutmeg
1 pinch pepper
3 cups chicken stock
1 1/2 cups heavy cream
1 cup water
1 1/2 cups Cheddar cheese, shredded
1 dash Worcestershire sauce

Melt butter in a heavy saucepan. Cook onions and celery until tender. Add flour, mustard, nutmeg, and pepper and stir, cooking for 2 – 3 minutes. Add chicken stock and simmer for about 20 minutes, stirring occasionally. You may want to use a hand blender to puree the mixture when done. Return soup to a stove, adding cream and water and bring close to boiling. Immediately stir in cheese and allow to melt. Add dashes of salt, pepper and Worcestershire sauce to taste.

Yields 6 servings
Total Net carbs: 6 grams per serving

Dinner
Herb and Garlic Fish

1/2 cup mayonnaise
1/2 Teaspoon dried marjoram leaves
1/2 Teaspoon dried thyme leaves
1/2 Teaspoon garlic powder
1/4 Teaspoon ground celery seed
1 pound fish fillets

Mix dressing and seasonings together and brush ½ of the mixture on one side of fish. Place fish in a broiler pan on rack in oven 2-4 inches from heat. Broil 5-8 minutes. Turn fish over and coat with remaining mixture and broil for another 5-8 minutes.

Yields 4 servings
Total Net carbs: 1 gram per serving
Total Net carbs for Day 22 based on a single serving per meal: 11 grams

Day 23
Breakfast
Sweet Breakfast Rolls

5 eggs
2 Tablespoons Atkins pancake mix
2 Tablespoons heavy cream
1 package sugar substitute
½ Teaspoon cinnamon
½ Teaspoon vanilla extract

Filling
4 oz cream cheese
¼ Teaspoon cinnamon
1 package sugar substitute

To make the filling, soften cream cheese in the microwave and mix with sugar substitute and cinnamon. Beat eggs with cream and slowly stir in pancake mix, sugar substitute, vanilla extract, and cinnamon. Bring a buttered, nonstick skillet to medium-high heat and pour in ¼ pancake mixture. Cook until done on both sides. Repeat process to make 4 thin pancakes. 2 pancakes will equal 1 serving Spread filling on one side of pancake and roll up to eat.

Yields 2 servings
Total Net carbs: 4.3 grams per serving

Lunch
Garlic Aioli Chicken Wrap

3 oz canned or vacuum packed chicken, drained
1 Mission Low Carb Tortilla

Garlic aioli spread*

Prepare aioli recipe (below) and use as a spread on your low carb tortilla with chicken. This recipe makes 10 servings of aioli, so you may want to save some for dipping.

Garlic Aioli
6 garlic cloves, peeled and halved
1 egg yolk
1 cup extra virgin olive oil
2 Tablespoons lemon juice

Mash garlic with a mortar and pestle or use a garlic press. Stir in salt and egg yolk and beat mixture until egg turns a light color. Slowly drizzle in the olive oil, followed by the lemon juice. Stir well and season to taste.

Yields 1 serving
Total Net carbs: 5 grams per serving

Dinner
Sesame Beef

1 pound sirloin steak, cut into 1/8-inch strips
2 Splenda packets
3 Tablespoons cooking oil, divided
2 Tablespoons soy sauce
1/4 Teaspoon pepper
3 green onions, thinly sliced
2 garlic cloves, minced
1 Tablespoon sesame seeds

Place beef in a glass bowl. Mix sugar, oil, soy sauce, seasonings and sesame seeds. Pour mixture over beef and toss to coat. Allow marinating for 15 minutes. Stir-fry marinated beef in skillet or wok over high heat.

Yields 4 servings
Total Net carbs: 2 grams per serving
Total Net carbs for Day 23 based on a single serving per meal: 11.3 grams

Day 24
Breakfast
Egg, Tomato and Parmesan Bake

5 eggs
3 Tablespoons chunky tomato sauce
2 Tablespoons heavy cream
2 Tablespoons grated parmesan cheese

Preheat oven to 350. Combine eggs and cream in mixing bowl. Stir in tomato sauce and add the cheese. Pour into a glass baking dish and bake for 25 -35 minutes. Check cooking progress every 5 minutes after the first 25 minutes have passed to make sure the mixture doesn’t burn. The bake is done when a toothpick inserted in the middle comes out clean.

Top off with extra cheese and allow to melt.

Yields 1 serving

Total Net carbs: 7 grams per serving

Lunch
Egg Drop Chicken Soup

5 cups chicken stock
2 tablespoons soy sauce
2 eggs, well beaten
1 garnish, see below

Bring soy sauce and chicken stock to a boil. Beat eggs and pour into boiling soup slowly, from a height of at least 10 inches, stirring quickly with another hand. Once the last of the egg is stirred in, allow to cook for 30 seconds and then remove from heat immediately.

*Serve with your choice of garnishes. Complementary garnishes include sautéed mushroom, chives or dill.

Yields 4 servings

Total Net carbs: 2 grams per serving

Dinner
Country Herbed Meatloaf

Herb Sauce
1/4 cup olive oil
8 ounces fresh mushrooms, chopped
1 large onion, finely chopped
1 garlic clove, minced
1 (28 ounces) can crushed tomatoes
1 (6 ounces) can tomato paste
1 teaspoon salt
1/8 teaspoon pepper
2 Splenda packets
1 cup water
1 bay leaf
2 tablespoons fresh basil (or 2 teaspoons dried, chopped)

Meatloaf
2 lbs ground beef or combination of ground beef, pork, and veal
1 cup pork rinds, crushed
2 eggs, beaten

Heat oil in a skillet on high and sauté mushrooms, onions and garlic. Stir in tomatoes, tomato paste, salt, pepper, and Splenda. Remove and set aside 1-1/2 cups of sauce mixture. Add water, bay leaf and basil. Bring to a boil, reduce heat, cover and simmer for 45 minutes. Combine meat, eggs and pork rinds with reserved herb sauce. Press into
loaf or roasting pan and bake at 350 for 45 minutes. Remove loaf from oven, drain and spread ½ cup simmered herb sauce over loaf and return to oven for another 15 minutes.

Be sure discard bay leaf before serving. Use remaining her sauce to top off.

Yields 8 to 10 servings
Total Net carbs: 4 grams per serving
Total Net carbs for Day 24 based on a single serving per meal: 13 grams

Day 25
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 a toothpick comes 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 25 based on a single serving per meal: 13.5 grams

Day 26
Breakfast
Salmon Omelet

3 eggs
1 smoked salmon
3 links pork sausage
¼ onions
¼ cup provolone cheese

Beat eggs and place into skillet. Follow standard omelet method, adding onions, salmon and cheese before turning omelet over. Sprinkle finished omelet with extra cheese and serve sausage links on the side.

Yields 1 serving
Total Net carbs: 5.65 grams per serving

Lunch
Egg Salad over Lettuce

3 eggs
2 Tablespoons mayonnaise
1/8 cup oil roasted sunflower seeds

1 cup shredded lettuce
Hard boil eggs and mash together with mayonnaise and sunflower seeds. Spread over
shredded lettuce

Yields 1 serving
Total Net carbs: 5.54 grams per serving

Dinner
Diet Tuna Casserole

3 hard-boiled eggs
1 large can of tuna
Mayonnaise to taste
2 cups milk, shredded cheddar cheese

Mix mayonnaise and tuna together and spread into small casserole dish. Add a layer of cheese. Slice up boiled eggs and mix with a little extra mayonnaise and layer them on top of cheese. Add one extra layer of cheese to top off and microwave the casserole until the cheese melts and sizzles.

Yields 1 serving
Total Net carbs: 4 grams per serving
Total Net carbs for Day 26 based on a single serving per meal: 15.19 grams

Day 27
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 27 based on a single serving per meal: 14.3 grams

Day 28
Breakfast
Mexican Breakfast

4 eggs, poached
1/4 cup chunky salsa
1/3 cup cheddar cheese, shredded
1/3 cup avocado, cut into chunks
2 Tbs. sour cream
2 Tbs. olives, sliced
2 Tbs. fresh cilantro, finely chopped

Cook eggs by poaching method. Heat salsa in the microwave or on the stove over medium-high heat. Place poached eggs on serving plate and top with salsa, sour cream, olives, cheese, avocado, and parsley.

Yields 2 servings
Total Net carbs: 7 grams per serving

Lunch
Basil Cheese Torta with Red Bell Pepper Strips and Nuts

1/2 pound cream cheese, softened
4 Tablespoons butter softened
3/4 cup basil pesto
1/2 pound Provolone, thinly sliced
1/4 cup pine nuts, toasted
1 red bell pepper, roasted, peeled, seeded, and cut into 3" x 3/8" strips
1 small jar sun-dried tomatoes (packed in olive oil)

Fresh basil for garnish

*Requires chilling. Prepare a meal in advance so it is ready for Day 28 lunch. Mash cream cheese and butter together with a fork. Add pesto and mix well. Line a bowl with plastic wrap and arrange a think layer of provolone slices. Spread 1/3 pesto over cheese and arrange a few tomatoes, pepper strips and about one Tablespoon pine nuts.

Repeat layering until all ingredients are used. Chill overnight.

Yields 12 servings
Total Net carbs: 2 grams per serving

Dinner
Beef Baked with Yogurt and Black Pepper

6 Tablespoons vegetable oil
2 pounds beef stew meat
3 onions, minced
6 garlic cloves
1/2 Teaspoon ginger
1/2 Teaspoon cayenne
1 Tablespoon paprika
2 Teaspoons salt
1/2 Tablespoon pepper
1 1/4 cups plain yogurt, beaten lightly

Preheat oven to 350. Heat oil in a large stockpot over medium-high heat. Add beef and brown thoroughly. Remove beef when browned and place in a bowl to accumulate juices (juice will be used in the recipe). Add onions and garlic to the pot and sauté until brown. Return browned meat and juices to pot. Stir in ginger, cayenne, paprika, salt, and pepper. Add in yogurt and bring mixture to a simmer. Cover pot with aluminum foil and lid. Place in oven and bake 1-1/2 hours.

Add water as needed before baking to ensure meat remains tender.

Yields 4 to 6 servings
Total Net carbs: 10 grams per serving
Total Net carbs for Day 28 based on a single serving per meal: 19 grams

Day 29
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 29 based on a single serving per meal: 19.3 grams

Day 30
Breakfast
Cinnamon Bran Muffins

3 eggs, separated
2 Tbs butter, melted
2 Tbs coconut oil, melted
1/2 cup Designer® Protein (French vanilla)
2 Tbs soy flour
2 Tbs wheat bran, toasted
1/4 cup walnuts, toasted
1/4 tsp ground cinnamon
1/8 tsp stevia (a non-caloric, natural herbal sweetener, found in health food stores)
2 tsp baking powder

Separate eggs and beat egg whites until they form stiff peaks. In a medium bowl, beat egg yolks with butter and coconut oil. In a separate bowl, mix whey protein, soy flour, wheat bran, walnuts, cinnamon, stevia and baking powder. Beat dry mixture into egg yolk combination. Gently fold egg whites into batter and pour into a buttered nonstick muffin pan. Bake in a preheated oven at 350 for 30 minutes, or until an inserted toothpick comes out clean.

Yields 8 servings
Total Net carbs: 3 grams per serving

Lunch
Sausage Frittata

8 ounces sausage
1/2 onion, chopped
2 garlic clove, minced
1/2 cup ricotta
1/2 cup heavy cream
4 eggs
1/4 Teaspoon cayenne
1/4 cup salsa
1 cup Cheddar cheese, shredded
Salt to taste

Preheat oven to 350. Sauté onion and garlic in skillet, then add sausage and brown, mincing as it cooks. In a mixing bowl, beat eggs, cream, and seasoning in a bowl. Add salsa. Pour mixture over sausage. Place skillet in oven and bake until eggs are set. Top with cheese and heat under broiler until melted.

Yields 4 servings
Total Net carbs: 6 grams per serving
Dinner
Deviled Chicken Halves
1 chicken
1/4 cup butter
2 Tablespoons lemon juice
2 Tablespoons vegetable oil
1 Teaspoon mustard
1/4 Teaspoon cayenne
1/4 cup minced green onion
1 Teaspoon minced garlic

Preheat broiler. Wash chicken and split down the middle into halves. Combine butter, oil, mustard, cayenne and lemon juice in a small mixing bowl. Brush chicken with ½ mixture. Next, add onions, garlic, and salt into remaining mixture. Place chicken in a broiler pan, skin side down. Broil for 20 minutes, then turn and broil another side for 10 minutes. Baste with remaining butter mixture and broil another 10 minutes until chicken is tender. Serve with lemon wedges.

Yields 4 servings
Total Net carbs: 2 grams per serving
Total Net carbs for Day 30 based on a single serving per meal: 11 grams

Closing:
I hope you have found this book in good health, and I wish you continued success on your low carb diet. Whenever you find yourself retreating back to the old unhealthy lifestyle, please refer back to this book, it will get you back on the path to success.

This is my small contribution to the worldwide phenomenon knows as the Low Carb Diet, and my hope is only to be able to help out one person in need. Should I meet that goal, and you feel you have benefited from reading and using these principles, please feel free to drop me a line and let me know. I will be eternally grateful.

After you have completed the 30-day cycle, your work is not complete. Always remember, ‘weight is managed, not cured’. After you have been on a low carb diet for any time, you will begin to notice the approximate place you should be at in your daily ‘net carbs’ to easily be able to maintain your weight loss for life.

I highly recommend that you keep accurate data on your daily food consumption, and I honestly do not know of an easier way to do this, than CarbTrack.

If you want to share and earn points please login first
Day 11- Day 20 (Prev Lesson)
Back to 30-Day Low Carb Diet ‘Ketosis Plan’

No Comments

Give a comment

Course Curriculum

s2Member®