Low Carb Diet Plan (Budget-Friendly) 7-Day Meal Plan

Transcription

1 Low Carb Diet Plan (Budget-Friendly) 7-Day Meal Plan

2 I m totally addicted to sugar! is honey good? want to get skinny. New Client (Via Text Message) 2

3 Table of Content The Interview p.4 The Low Carb Diet Plan......p.6 Foods to Eat......p.7 Menus...p.8 Recipes.. p.11 Grocery List......p.13 Picture Reference List..p.11 3

4 The Low Carb Diet Plan The Interview 4

5 1. What do you normally eat for breakfast? Breakfast burrito at McDonalds. love coffee, I drink it in the mornings & throughout the day not giving that up! 2. What do you normally eat for lunch? TV dinner for lunch. 3. What do you normally eat for dinner? Dinner cereal & milk or TV dinner. 4. What kind of meats do you eat? No Red Meat. Love chicken (dark meat only), all seafood, baked fish- Asian cooked, turkey (dark meat), ox tails. 5. What kind of veggies do you eat? No Broccoli (no, no, no) Love green beans, corn, carrots, red beans, black beans, pinto beans 6. What kind of fruits do you eat? All kinds of fruit apples, plums, peaches, bananas, 7. Do you eat nuts? I like almonds peanuts I like mixed nuts no salt. 5

6 The Low Carb Diet Plan The Plan 6

7 The low carb diet menus include 3 meals and 3 snacks. However, the snacks are optional. Therefore, if you are not hungry, do not eat them. Especially, the third snack after dinner. This is assuming that you are going to bed and not to work. The meals have overlapping ingredients to keep it budgetfriendly. You have 3 Musketeers on your grocery list. Since you currently eat a high-sugar diet, I suggest that you carry 1 or 2 of these with you until you see how your body start to adjust to a low carb diet. Aside from your coffee, attempt to drink water only. Add the occasional sugar-free flavor mix if needed. Recommended Reading: 1. What Is A Low Carb Diet? 2. Health Benefits of A Low Carb Diet 3. Low Carb Diet Tips! 4. How To Start a Low Carb Diet Foods to Eat Meats Baked or Grilled Fish, Chicken, Turkey, Bacon Veggies Green Beans, Spinach Fruits Green Apples, Grapes Nuts Almonds, Peanuts, Mixed Nuts Snacks Boiled Eggs, Fruits, Nuts, Cheese 7

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9 The Low Carb Diet Plan The Menus 9

10 The menus have been divided into alternating week days and the weekend. You can feel free to mix and match the breakfast, lunch, and dinner days as you see fit. MENU Monday - Wednesday - Friday Breakfast Black Coffee (or fat-free/sugar free creamer), 2 Boiled Eggs 1-2 Slices Cooked Turkey Bacon Grapes Snack 100 Calorie Almonds Pack (optional) Lunch 1-2 Turkey Brats, Sliced Green Apple, Water Snack Grapes + Cheese (optional) Dinner Gordons Microwave Fish Canned Green Beans or Fresh Green Beans with Garlic/olive oil (recipe online) Snack (optional) 100 Calorie Almonds Water or 1 Cup of Almond Milk 10

11 MENU Breakfast Tuesday - Thursday Black Coffee + Almond Milk 1-2 Turkey Brats ½ Sliced Green Apple Grapes Snack Cocoa Almonds (optional) Lunch Snack Microwave Dinner ½ Sliced Green Apple Grapes (optional) Dinner Snack (optional) Spinach, Apple, Bacon, & Egg Salad 100 Calorie Almonds/Nut + Cheese MENU Breakfast Saturday - Sunday Black Coffee + Almond Milk 2 Scrambled Eggs + Spinach ½ Sliced Green Apple Grapes Snack Grapes + Cheese (optional) Lunch Spinach, Apple, Bacon, & Egg Salad 11

12 Snack (optional) Dinner Snack (optional) ½ Sliced Green Apple Grapes Gordon s Fish + Green Beans 100 Calorie Almonds/Nut 12

13 The Low Carb Diet Plan The Recipes 13

14 Based on the interview, your lifestyle does not seem to include cooking. Therefore, I created a low carb diet plan that does not require you to cook a meal. In addition, it is budget-friendly (as requested). Please feel free to view a variety of recipes online at the Be sure to look for your grocery coupon link at the bottom of your grocery list. 14

15 The Low Carb Diet Plan The Grocery List 15

16 Grocery List: 1 Large Case of Water Sugar-Free Drink Mix (optional) 1-2 Packs of Turkey Brats (See Picture) Turkey Bacon To-Go Cheese (See Picture) Gordon s Tilapia (See Picture) Gordon s Salmon (See Picture) 1 Dozen Eggs Almond Milk, Fat-Free Creamer 1 Bag of Grapes 3 Green Apples Fresh Green Beans + Garlic (optional) 2 4 Cans Green Beans Bag of Fresh Spinach Low Carb Salad Dressing 100 Calorie Almond Pack (See Picture) 100 Calorie Cocoa Almonds (See Picture) (Large Bag of Almonds + Snack-Sized Plastic Bags) 100 Calorie Granola Bars 3 Musketeer Fun-Size Bars Lean Cuisine Microwave Dinners: 1 Comfort Beef Pot Roast, 2 Roasted Turkey & Vegetable, 2 Steak Portabella (See Picture) 16

17 You can order your groceries online and do a curbside pick. If this is your first online grocery pick-up order, you will get $10 OFF the order. 17

18 Reference List 18

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