Lyzabeth s Classic. Eating Plan. MONTH 1 The Sugar Cleanse MONTH 2 Super-Food City MONTH 3 The Shred

Transcription

1 Lyzabeth s Classic Eating Plan MONTH 1 The Sugar Cleanse MONTH 2 Super-Food City MONTH 3 The Shred

2 1700 Calorie Menu Option Welcome to the program! We re excited to get started. You ve chosen the 1700 calorie option. There is also a 1500 and 2000 calorie option for classic plan. Please note that there is a re-feed day once every two week where your calories will go up to 2000 calories (500 calories of additional carbohydrates). The classic plan is meant for those those that would like to lose at least 10lbs+ while maintaining / adding curves. If you do not have the right plan, you can change it at any time at no additional cost. Our goal is for you to get your best results. Here is a quick summary of how the program works: MONTH ONE THE SUGAR CLEANSE low carbohydrate/low sugar count for weeks 1 & 2 week 3 & 4 carbohydrate goes up dariy free gluten free low sugar grain free weeks 1, 2 & 3 (to address possible carb sensitivity, gluten free stuff in wk 4) 1 re-feed day every two weeks - this happens the first monday of week 3 week 1 & 2 (optoinal) add parasite killer (supplement) week 3 & 4 (optional) add candida killer (supplement ) GOALS cure sugar cravings fix candida issues/ parasite issues restored energy loss fat reset your body as a fat burning machine re-feed days will ensure your metabolism gets a little shock to help it from lowering and gives you a fun day to look forward to. IF - eating window for this week will be 8 hours on days 1-3 for all 4 weeks 2 Sugar Cleanse

3 SUPPLEMENTS: Paracite cleanse kit of choice (optional) since we re going low sugar, it s the perfect time to kill those pesky parasites causeing havoc in your system. (take as directed on the label that you purchase). Probiotic 20-40billion per capsule should be fine, but check with your as to how much they think you may need. Personally I take billion/caps. Agreed with the billion 1 tbls aloe - (easiest to add to a shake) 1 tbls glutamine 3 times a day (breakfast, lunch and dinner) 5 grams BCAA pre-workout in water *look for no sucralose, preferstevia sweetened Digestive enzyme (ensure it includes: pepsin, cellulous, HCL) take before meat meals or large meals. Chlorella capsules or Royal jelly tabs as directly on the label LIQUID OPTIONS: Water Infused water Herbal teas - warm or chilled Green & white teas - matcha is the best option with most antioxidants Organic coffee (max 2) - one as pre-workout, one as necessary (if necessary) zero is best. Natural vit C or magnesium drinks (no sweeteners except stevia or xylitol) once a day each as necessary 3 Sugar Cleanse

4 PRODUCE *All produce to be organic when possible* GROCERY LIST WEEK ONE PRODUCE QUANTITY PRODUCE QUANTITY ARUGALA 1 box CHERRY TOMATOES 1 pint ASPARAGUS AVOCADOS 4 BABY SPINACH BEETS, SHREDDED 1 bunch, fresh or 1 bag frozen 1 box 1 bag, or 1 large if fresh to shred at home BROCOLLI 2 bags frozen OR 2 bunches fresh CUCUMBER 2 GARLIC GINGER ROOT GREEN BEANS JALAPENO PEPPERS 4 LEMON 4 1 bulb 5 inches 1 bunch fresh or 1 bag frozen BROCOLLI, SLAW MIX 1 bag LIME 2 BOK CHOY CARROTS, SHREDDED CAULIFLOWER CELERY 1 bunch, fresh or frozen 1 bag 1 small head or 1 bag frozen 1 bunch if fresh, or frozen (pre-chopped) MUSHROOMS ONION, WHITE OR YELLOW ONION, GREEN ROMAIN HEARTS 1 package pre sliced, or 5 whole mushrooms 3 1 bunch 1 bunch CILANTRO 1 bunch SPRING MIX 1 box SUNFLOWER SPROUTS 1 packages ZUCCHINI 3 4 Sugar Cleanse

5 PROTEIN *All animal products to be organic* PROTEIN CHICKEN, BREASTS- CHICKEN DRUMSTICKS EGGS, WHOLE EGG WHITES, LIQUID PROTEIN POWDER TURKEY, GROUND TURKEY BACON, NITRATE FREE WILD SALMON FILETS QUANTITY 20oz chicken breasts (sizes may vary, 4oz each serving) 16oz - (approx. 4 medium sized, with skin & bone) 1 dozen 1 carton 1 tub 1 lb 1 pacakge 3 filets, 4oz each FATS CONDIMENTS SPICES Butter or Ghee, organic - 1 package Cacao nibs - 1 package Chia seeds, black or white - 1 package Coconut Oil, extra virgin, organic - 1 jar Coconut Oil spray (non aerosol)- 1 bottle Hemp hearts - 1 package Nut & Seed Butter - non peanut, organic such as - choose 1 Almond Cashew Coconut Hazelnut Pumpkin Seed Sunflower Seed Olive Oil Pumpkin seeds, raw, unsalted - 3 tbsp Sesame seeds, white or black - 2 tbsp Tahini sauce Apple Cider Vinegar Braggs Aminos or Wheat Free Tamari sauce Capers Cheesy Kale Chips, sugar free, gluten free Hot Sauce, sugar free, gluten free (Sririacha, Tabasco, Frank s Red Hot) Kimchi Olives, black or green Sauerkraut - can sub recipes that call for kimchi with this if you desire - same serving size Tomato sauce, sugar free, gluten free Unsweetened, non dairy milk (almond, cashew, coconut, hemp, flax) (dried) Black pepper Chili pepper Chili flakes Cinnamon Coriander Garlic powder Oregano Paprika Rosemary Sea Salt, unrefined such as Celtic sea salt or Pink Himalayan salt Spice mixes, natural gluten free, sugar free such as: Flavour God Hot Mommas Mrs.Dash Thyme Turmeric powder

6 WEEK ONE MEAL PLAN DAYS INTERMITTENT FASTING Food is consumed within an 8-hour window This does not apply to water, lemon water, chlorophyll water, unsweetened herbal teas etc. Eg.) First meal at 10am and last meal consumed by 6pm *Used My Fitness Pal to confirm all macro counts* DAY ONE PRE- BREAKFAST 1 glass (500ml) of room temperature or warm water + juice of half of a lemon MEAL ONE Egg muffins (4) + Kimchi (4 tbsp) + 1/2 avocado (100g) MEAL TWO Rainbow salad + Chicken + Cheesy Kale Chips (30g) MEAL THREE Cashew Cream Smoothie MEAL FOUR Crispy Skin Salmon with Spicy Green Beans + Kimchi (4 tbsp) DAY TWO Total Protein: g Carb: g g Fibre: g Net Carb: g Sugar: g Calories: PRE- BREAKFAST MEAL ONE MEAL TWO MEAL THREE MEAL FOUR 1 glass (500ml) of room temperature or warm water + juice of half of a lemon Superfood Chia Pudding Chicken Drumsticks with Mashed Fauxtatoes & Butter Garlic Asparagus Egg muffins (4) + Kimchi (4 tbsp) + 1/2 avocado (100g)+ Drizzled Tahini (2 tbsp) Chicken Broccoli Stir Fry + Nut Butter Dessert (1tsp) Total Protein: g Carb: g g Fibre: g Net Carb: g Sugar: 23.2 g Calories: DAY THREE PRE- BREAKFAST 1 glass (500ml) of room temperature or warm water + juice of half of a lemon MEAL ONE Superfood Chia Pudding + Hemp Hearts topping (2tbsp) MEAL TWO Rainbow Salad + Egg Muffins (4) MEAL THREE Omega 3 Mini Bowl with side Sprout Salad MEAL FOUR Chicken Fajitas with Avocado & Nut Butter Dessert (1tbsp) Total Protein: g Carb: g g Fibre: g Net Carb: g Sugar: 23.8 g Calories: Sugar Cleanse

7 DAY FOUR PRE- BREAKFAST 1 glass (500ml) of room temperature or warm water + juice of half of a lemon MEAL ONE Lean Vanilla Shake + Hemp Hearts topping (2tbsp) MEAL TWO Turkey Taco Wraps & Steamed Broccoli + 1 tsp butter + Cucumber salad MEAL THREE Egg muffins (2) + Kimchi (4 tbsp) + Drizzled Tahini (2 tbsp) MEAL FOUR Chicken Drumsticks with Mashed Fauxtatoes & Butter Garlic Asparagus + Nut Butter Dessert (1tbsp) Total Protein: g Carb: g g Fibre: g Net Carb: g Sugar: 25.5 g Calories: DAY FIVE PRE- BREAKFAST 1 glass (500ml) of room temperature or warm water + juice of half of a lemon MEAL ONE Cashew Cream Smoothie Protein: g MEAL TWO Veggie Omelette with 1/8 Avocado (30g) + Drizzled Tahini (2tbsp) + Carb: Cheesy 82.6 g Kale Chips (30g) 91.2 g MEAL THREE Lean Chocolate Shake Fibre: 29.2 g Net Carb: 53.4 g MEAL FOUR Zoodles & Meat Sauce + Steamed Broccoli + Butter (1tsp) Sugar: 23.3 g Calories: DAY SIX Total PRE- BREAKFAST MEAL ONE MEAL TWO MEAL THREE MEAL FOUR DAY SEVEN 1 glass (500ml) of room temperature or warm water + juice of half of a lemon Protein Pancakes + Nut Butter (1 tbsp) Chicken Broccoli Stir Fry + Kimchi (4 tbsp) Lean Vanilla Shake + Hemp Hearts topping (2tbsp) Turkey Taco Wraps + Cheesy Kale Chips (30g) Total Protein: g Carb: g 88.6 g Fibre: 31.7 g Net Carb: 74.8 g Sugar: 27.5 g Calories: 1703 PRE- BREAKFAST 1 glass (500ml) of room temperature or warm water + juice of half of a lemon Total MEAL ONE Green Eggs & Bacon Scramble + Cucumber Salad & Kimchi (4tbsp) Protein: g MEAL TWO Coconut Bliss Smoothie Carb: 60.2 g 105 g MEAL THREE Protein Pancakes + Hemp Hearts topping (2tbsp) Fibre: 24.3 g MEAL FOUR Rainbow Salad with Chicken + Nut butter dessert (1tbsp) Net Carb: 35.9 g Sugar: g Calories: 1679

8 Recipes TABLE OF CONTENTS MEAL PREP Chicken: 1 -Chicken Breast and Drumsticks 2 -Chicken Broccoli Stir Fry 3- Chicken Fajitas with Avacado Turkey: 4 -Zoodles & Meat Sauce (make zucchini noodles day of takes 2 minutes) 5-Turkey Taco Wraps 6-Protein Bowl Eggs: 7 -Egg Muffins Breakfast: 8 -Superfood Chia Seed Pudding 9- Protein Pancakes Salad & Prepared Veggie: 10 - Rainbow Salad 11 - Cauliflower Mash PREPARE FRESH ( DAY OF): 1 -Cashew Cream Smoothie 2- Coconut Bliss Smoothie 3- Lean Chocolate Shake 4- Lean Vanilla Shake 5- Cucumber Salad 6- Sunflower Sprout Salad 6- Steamed veggies (always ie broccoli, asparagus etc) 7- Omelet with Avocado 8- Green Eggs & Bacon with Avocado 9- Garlic Butter Asparagus STORE BOUGHT: ( MACROS INFO ONLY) 1 -Tahini 2- Kimchi 3- Cheesy Kale Chips 4- Nut Butter Dessert 5- Sunflower sprouts Fish: 12-Crispy Salmon with Spicy Green Beans 13-Omega 3 Mini Bowl FOOD BADGES DAIRY FREE GLUTEN FREE FLAT BELLY LOW CARB TREAT BEAUTY SPICY SUPER *Used My Fitness Pal to confirm all macro counts* 8 Sugar Cleanse

9 Chicken CHICKEN BREAST 5 servings 5 chicken breasts (with skin) Spice mix, 1 tsp of each - rosemary, thyme, sea salt, black pepper, dried or fresh lemon rind 2 large tomatoes, quartered 2 tbsp olive oil 1 chicken breast = 4oz or120g Protein: 24 g Carb: 0 g 2 g Fibre: 0 g Net Carb: 7.8 g Sugar: 1.28 g Calories: 120 cal Crock Pot season chicken ensuring to coat it thoroughly tomatoes in crock pot hours depending on how much chicken you are using ensure chicken is cooked to 165 degrees Oven chicken ensuring to coat it thoroughly place seasoned chicken along with tomatoes in baking pan until meat thermometer shows chicken is cooked to 165 degrees CHICKEN DRUMSTICKS 2 medium sized chicken drumsticks, with skin Spice mix, 1 tsp of each - rosemary, thyme, sea salt, black pepper, dried or fresh lemon rind or any of the prepared spice mixes in the grocery list Mix spices and season chicken ensuring to coat it thoroughly Pre-heat oven to 350 degrees and place seasoned chicken in baking pan Bake in oven for 45 minutes or until meat thermometer shows chicken is cooked to 165 degrees 2 medium sized drumsticks, skin on Protein: 28.1 g Carb: 0 g 12.7 g Fibre: 0 g Net Carb: 0 g Sugar: 0 g Calories: Sugar Cleanse

10 CHICKEN FAJITAS WITH AVOCADO makes 12, = 4 muffins thin strips or shredded sliced and sliced seeded and sliced garnish, optional Protein: Carb: Fibre: Net Carb: Sugar: Calories: 27 g 22 g 22 g 7.2 g 14.8 g 6 g 366 cal paprika, ground coriander, and black pepper in a large bowl or zip lock baggie. Toss well and make sure to coat the chicken in the spice mixture. This can be done ahead of time and refrigerated for up to a few hours or you can cook it right away - you can also make this ahead of time and freeze using a freezer bag for a go-to ready meal longer pink in the middle. to medium-high about 5 to 7 minutes. serving. Adjust the seasoning with salt and pepper, then garnish with chopped cilantro, sliced avocado. mushy. traveling with them, put hot sauce and goat cheese in a small Tupperware to add later. 10 Sugar Cleanse

11 CHICKEN BROCOLLI STIR FRY 4oz chicken breast, thinly sliced or shredded 2 cup broccoli florets 1/2 cup white onion - sliced 2 cloves garlic, minced 2 tbsp wheat free tamari sauce 1/2 tsp minced ginger 1 tbsp coconut oil 1 tbsp sesame seeds Sea salt, hot sauce and pepper to taste Heat oil over medium heat in large non-stick skillet Sautee onions, garlic and ginger until softened Add chicken and cook for a few minutes unless you have meal prepped chicken already In separate pan, steam broccoli Add broccoli to the sautéed veggies and chicken and mix well Add tamari sauce, hot sauce and black pepper and mix well Sprinkle sesame seeds and enjoy Protein: Carb: Fibre: Net Carb: Calories: 38.3 g 30.7 g 23.5 g 7.5 g 23.2 g 450 cal Turkey ZOODLES & MEAT SAUCE 1 organic zucchini spiral cut 1/2 cup tomato sauce 4oz lean ground turkey, cooked (you can sub lean meat or chicken) 100g button mushrooms sliced 2 tbsp wheat free tamari sauce 1-2 tbsp srircha hot sauce 1 tbsp coconut oil 1 small jalapeno (finely chopped) 1 clove garlic (finely chopped) instructions Heat pan or wok and add coconut oil. Add garlic and jalapeno to brown (about 1 min). Add turkey and begin to break the meat into very small pieces. Add tamari and srircha hot sauce. Once the meat is cooked, add tomato sauce, mushrooms, olives and stir. Use a spiraler to spiral the entire zucchini and place in a bowl. (Spiralizers can be found at most department stores in kitchen sections. You don t need anything fancy, I got mine for $20. Some food processors will also have this function) Pour tomato sauce over the zucchini noodles Protein: 51.6 g Carb: 20.2 g 22.3 g Fibre: 4.7 g Net Carb: 15.5 g Sugar: 8.8 g Calories: *Prepare everything in this dish ahead of time except for your zucchini noodles - these take less than 5 minutes to prepare and are best when fresh. 11 Sugar Cleanse

12 TURKEY TACO WRAPS of your himalayan salt Heat pan or wok and add oil into very small pieces. sauce, steamed veggies, raw mushrooms, mixture Protein: 51 g Carb: 24.2 g 17.4 g Fibre: 7.7 g Net Carb: 16.5 g Sugar: 11.2 g Calories: 449 PROTEIN BOWL 4oz ground turkey, chicken, beef 1/2 tsp turmeric powder 1/2 tsp black pepper 1 /2 tsp cumin powder 1 tbsp coconut oil 1/2 cup onion, finely diced 1 tomato, chopped 2 stalks of celery, finely diced 1/2 cup red pepper, chopped 2 cloves of garlic, grated or finely diced cup chopped cilantro for garnish Sea salt to taste Hot sauce to taste In a large skillet over medium-high heat, melt the oil and sautée the onions, peppers, and celery until they become translucent then add garlic Add the ground meat, and cook until browned through Once the meat is done, add tomato sea salt, cumin, turmeric, black pepper and hot sauce and mix well Stir in sauteed veggie mixture and top with fresh cilantro Protein: Carb: Fibre: Net Carb: Sugar: Calories: 23 g 17.9 g 23.6 g 5.1 g 12.8 g 8.4 g 375 cal 12 Sugar Cleanse

13 Eggs EGG MUFFINS makes 12, = 4 muffins whites (you can use an organic liquid egg white for this part for less waste) turkey bacon half cooked or turkey slices *other veggies if you prefer (ie asparagus, tomato, hot pepper, etc) spray prepping veggies (example Ms Dash or other) and pepper. pieces by hand or in food processor coconut, ghee or butter spray. muffin tins minutes to cool so they do not become mushy. store in the fridge for up to 3 days. If traveling with them, put hot sauce and goat cheese in a small Tupperware to add later. (4 muffins) Protein: g Carb: 6.36 g 9.84 g Fibre: 1.08 g Net Carb: 5.28 g Calories: Egg Muffins Snack (2 muffins) Protein: g Carb: 3.18 g 4.92 g Fibre: 0.54 g Net Carb: 2.64 g Sugar: 4 g Calories: Sugar Cleanse

14 Breakfast Food SUPERFOOD CHIA PUDDING 2 heaping tbsp of black or white chia seeds 1 scoop of protein powder - any flavour you prefer 1/2 tsp cinnamon 1 tsp cacao nibs 1-2 cups unsweetened almond or cashew milk 2 heaping tbsp of black or white chia seeds 1 scoop of protein powder - any flavour you prefer 1/2 tsp cinnamon 1 tsp cacao nibs 1-2 cups unsweetened almond or cashew milk Protein: Carb: Fibre: Net Carb: Sugar: Calories: 32 g 23.7 g 12.8 g 17.1 g 6.6 g 3 g 350 cal PROTEIN PANCAKES yields 2, = 2 pancakes 2 eggs 1 scoop chocolate protein powder 2 tbsp water 1 tsp baking powder 1 tsp cinnamon 1 tbsp all natural almond or cashew butter Natural coconut oil spray Mix all ingredients - you can use a magic bullet to do this Coat pan with coconut oil spray and put on medium heat Pour batter to make 2 pancakes - when batter is bubbling, flip and cook all the way through Top with nut butter and enjoy (2 pancakes) Protein: 32 g Carb: 14.4 g 13.8 g Fibre: 4.1 g Net Carb: 10.3 g Sugar: 2.9 g Calories: Sugar Cleanse

15 Salad & Prepared Veggies RAINBOW SALAD 2 cups mixed green salad veggies (lettuce, spinach, sprouts) 1/4 cup shredded beets and carrots (mixed) 1 tbsp pumpkin seed Dressing 1 tbsp olive oil 2 tbsp apple cider vinegar 1/4 tsp sea salt + 1/4 tsp oregano + 1/4 tsp black pepper instructions Combine mixed greens and shredded beets and carrots Top with desired protein and pumpkin seeds Pour dressing mixture and combine well Rainbow Salad with Chicken (4oz) Protein: Carb: Fibre: Net Carb: Calories: 29.7 g 13.3 g 20.7 g 4.5 g 8.8 g 353 cal Protein: 5.7 g Carb: 13.3 g 18.7 g Fibre: 4.5 g Net Carb: 8.8 g Calories: 233 Rainbow Salad with Egg Muffins (4) Protein: g Carb: g g Fibre: 5.58 g Net Carb: g Calories: 474 MASHED FAUXTATOES (cauliflower mash) - serves 2 broth Steam cauliflower lightly (do not over-steam or you will lose the nutrients) Put all ingredients except paprika into a food processor and set to blend until you reach a mashed potato consistency Your other option is to puree with a hand blender until smooth ( = 1 cup) Protein: 3 g Carb: 2.1 g 6.1 g Fibre: 1.3 g Net Carb: 0.8 g Sugar: 1.3 g Calories: Sugar Cleanse

16 Fish CRISPY SKIN SALMON & SPICY GREEN BEANS halved liced green olives OMEGA 3 MINI BOWL pan fry salmon (skin side down) until crispy degrees oil and add green beans once browned chill flakes and capers or sliced olives beans Protein: 30.3 g Carb: 28.4 g 17.4 g Fibre: 9 g Net Carb: 19.4 g Sugar: 12.6 g Calories: 356 Protein: 24.4 g Carb: 8.4 g 17.6 g Fibre: 5.5 g Net Carb: 2.9 g Sugar: 0.5 g Calories: Sugar Cleanse

17 Make Fresh Recipes *GENERAL SMOOTHIE INSTRUCTIONS Place all the ingredients in a blender (except protein powder) and blend at high speed until smooth. Add protein at the end and blend for a few seconds only CASHEW CREAM SMOOTHIE 1 scoop vanilla protein - whey isolate or vegan 1 tbsp cashew butter 1/2 tsp organic cinnamon 1 tbsp hemp hearts 1 tbsp chia seeds 1 cup coconut, almond or cashew milk (unsweetened) + 1 cup of water (depending on desired texture) Protein: 36.1 g Carb: 22.7 g 17.1 g Fibre: 11.6 g Net Carb: 11.1 g Calories: 387 COCONUT BLISS SMOOTHIE 1 scoop vanilla protein - whey isolate or vegan 1 tbsp coconut mana/butter 1/2 tsp organic cinnamon 1 tbsp hemp hearts 1 cup coconut, almond or cashew milk (unsweetened) + 1 cup of water (depending on desired texture) 1 tbsp Shredded coconut (topping) LEAN CHOCOLATE SHAKE 1 scoop chocolate protein powder 1 tbsp organic almond butter 1/2 tsp organic cinnamon 4 ice cubes + 1 cup water 1 tsp cacao nibs as topping (optional) LEAN VANILLA SHAKE 1 scoop vanilla protein powder 1 tbsp coconut oil 1/2 tsp organic cinnamon 4 ice cubes + 1 cup water 1 tbsp shredded coconut as topping (optional) Protein: 31.1 g Carb: 17.7 g 23.8 g Fibre: 9 g Net Carb: 8.7 g Calories: 392 Protein: 27.8 g Carb: 16.4 g 11.3 g Fibre: 5.1 g Net Carb: 11.3 g Calories: 268 Protein: 29.1 g Carb: 14.7 g 11.8 g Fibre: 5.6 g Net Carb: 9.1 g Calories: Sugar Cleanse

18 Veggies GARLIC BUTTER ASPARAGUS Protein: 2.3 g Carb: 4.7 g 11.1 g Fibre: 2.1 g Net Carb: 2.6 g Sugar: 1.8 g Calories: 124 over medium-high heat spears stirring occasionally, or until asparagus is tender CUCUMBER SALAD 1 cup diced cucumber Dressing 1 tsp olive oil 2 tbsp apple cider vinegar 1/4 tsp sea salt 1/4 tsp oregano 1/4 tsp black pepper SUNFLOWER SPROUT SALAD 1 cup sprouts Dressing 1 tbsp apple cider vinegar pinch of sea salt + black pepper and toss well and toss well Protein: 0.6 g Carb: 4 g 4.7 g Fibre: 0.6 g Net Carb: 3.4 g Sugar: 2 g Calories: 56 Protein: 1.3 g Carb: 0.7 g 0.2 g Fibre: 0.6 g Net Carb: 0.1 g Sugar: 0.1 g Calories: 10

19 VEGGIE OMELETTE WITH AVOCADO 1 omelette GREEN EGGS & BACON WITH AVOCADO side in the middle of the egg and fold over them for about a minute you can have it on the side. Crack eggs into a medium bowl and whisk until smooth In a large skillet, add 1 tbsp of your fat of choice (ghee or coconut oil) Quickly cook the zucchini, spinach & green onion until soft (1-2 minutes) Add eggs to the veggies and scramble until firm. Protein: 25.4 g Carb: 4.8 g 20.8 g Fibre: 1.3 g Net Carb: 3.5 g Sugar: 0.3 g Calories: 313 Protein: 31.4 g Carb: 7.8 g 29.7 g Fibre: 1.7 g Net Carb: 6.1 g Sugar: 2.5 g Calories: 418 Store bought : TAHINI KIMCHI CHEESY KALE CHIPS (SESAME) 1 tbsp 4 tbsp 30 g Protein: 2.5 g Protein: 1 g Protein: 6 g Carb: 1.5 g Carb: 2 g Carb: 13 g 9g 0 g 7 g Fibre: 0.5 g Fibre: 2 g Fibre: 4 g Net Carb: 1 g Net Carb: 0 g Net Carb: 9 g Sugar: 1 g Sugar: 1 g Sugar: 4 g Calories: 100 Calories: 15 Calories: 112 NUT BUTTER (DESSERT) Protein: Carb: Fibre: Net Carb: Sugar: 1 g 2 g 0 g 2 g 0 g 1 g Calories: 15 *Based on 1 tbsp almond butter, but you can use of any of the nut/seed butters listed HEMP HEART 2 tbsp Protein: Carb: Fibre: Net Carb: Sugar: 7 g 1 g 9 g 1 g 0 g 1 g Calories: 113