ACCELERATED KETO MEAL PLAN

Transcription

1 ACCELERATED WEIGHT LOSS & HEALING KETO MEAL PLAN by LowCarbSpark.com 1

2 CONTENTS MEAL PLAN WEEK 1 3 SHOPPING LIST WEEK MEAL PLAN WEEK 2 5 SHOPPING LIST WEEK MEAL PLAN WEEK 3 7 SHOPPING LIST WEEK MEAL PLAN WEEK 4 9 SHOPPING LIST WEEK WEEK 1 RECIPES SPINACH MUSHROOM KETO MUFFINS 11 GRILLED BONELESS CHICKEN THIGH,MIXED GREENS SALAD 12 CREAMY CHOCOLATE ICE CREAM 13 LOW CARB CHOCOLATE SMOOTHIE 14 Mashed Fake Potatoes 15 CHUNKY CHICKEN & VEGETABLE SOUP 16 Bacon Green Beans 17 Eggplant Pizza Bites 18 Classic Keto Breakfast 19 Salmon with Asparagus 20 Spinach Salad 21 1 Minute Keto Chocolate Cake 22 Pork Chops with sweet cucumber salad 23 Simple Avocado Salad 24 HAMBURGERS WITH SAUTÉED PEPPERS AND ONIONS 25 Grillled Vegetables with Mustard VINAIGRETTE 26 Fast Salad 27 WEEK 2 RECIPES Chocolate Chia Pudding 28 Baked Tilapia with Green Beans 29 Keto Crepes 30 Broccoli and Chicken Stir-fry 31 Pepper and Onions Keto Muffins 32 Zero Carb Keto Bacon Carbonara 33 Coconut Vanilla Pudding 34 Cabbage, Sausage and Bacon Soup 35 Broccoli Salad with Ham 36 WEEK 3 RECIPES Instant Berry Ice Cream 37 Tuna Salad. 38 Hollandaise Sauce 39 Pizza Omelette 40 Easy Avocado Chicken Egg Salad 41 WEEK 4 RECIPES Baked Chicken Kabobs 42 Mushroom Omelette 43 Keto Berries Smoothie 44 Bulletproof Coffee 45 Keto Coleslaw 46 Keto Lemon Curd 47 Summer Salad 48 Green Smoothie Detox 49 Healthy Chicken Caesar Salad 50 2

3 Accelerated Weight Loss & Healing Keto Meal Plan SHOPPING LIST WEEK 1 Print & cross off any items that you already have. These are approximate amounts required to cover all of the meals. Meats Uncured Bacon, 10 slices Peperoni, 1 pack Salmon, 4 oz Chicken Breast, 3 breasts Chicken Thigh, 2 thigs Pork Shoulder, 6oz Pork Chops, 6oz Steak, 6 oz 100% Beef Hamburger Patty Fats/ Oils Olive Oil MCT oil Ghee Coconut oil Chipotle Avocado Mayonnaise, 1 jar Avocado Mayonnaise, 1 jar Eggs,18 Coconut Cream, 3 cans Unsweetened Coconut Milk Avocado,4 Lime,1 Vegetables Mixed greens, 1 bag Cauliflower*, 1 small head Broccoli*, 4oz Fresh Spinach, 1 bag Celery, 2 stalks Cabbage, ½ cup Green Beans*, 5oz Eggplant, 1 Asparagus, 6 spears Cucumber, 1 Green Pepper, 1 Red Bell Pepper, 1 Zucchini, 3.5oz Green onion, 1 Onion, 1 Parsley Basil leaves Pantry Coconut flour Stevia Drops Chia Seeds Unsweetened Cocoa Powder Vanilla Extract Cinnamon Pink Himalayan Sat Pepper Garlic powder Dijon Mustard Apple Cider Vinegar Chicken Broth, 2 cans Sugar-free ketchup 4

4 Accelerated Weight Loss & Healing Keto Meal Plan WEEK 2 RECIPES DAY 14 Broccoli Salad with Ham Ingredients 5oz fresh broccoli 6 ounces diced ham 1/8 cup (30g)mayonnaise 1/8 tbsp apple cider vinegar 1 tsp chopped red onion Salt & Pepper to taste Instructions 1. Finely chop the broccoli. 2. Place in a large bowl. 3. Add the ham. 4. In a small bowl, blend the remaining 5. Mix into the broccoli mixture and chill before serving. 6. Season to taste with salt and pepper, if needed. 7. Enjoy! SERVING SIZE: THE WHOLE RECIPE. NUTRITION FACTS: 399 calories, 5g NET Carbs, 4g fiber, 34g protein, 29g fat 36

5 Accelerated Weight Loss & Healing Keto Meal Plan WEEK 4 RECIPES DAY 23 Keto Lemon Curd Ingredients 1/2 cup butter or ghee 1/2 cup xylitol blend sweetener cup fresh lemon juice 2 tsp cup lemon zest 6 egg yolks Instructions 1. Melt the butter in a small saucepan on low heat. 2. Remove from heat and whisk in sweetener, lemon juice, and lemon zest until dissolved. Whisk in the egg yolks and return to the stove over low heat. Whisk continually until the curd starts to thicken. 3. Remove from the heat and strain into a small bowl. SERVING SIZE: 1/2 OF THE WHOLE RECIPE NUTRITION FACTS: 578 calories, 6g NET Carbs, 0g fiber, 8g protein, 58g fat 47

6 ACCELERATED WEIGHT LOSS & HEALING KETO MEAL PLAN START UP GUIDE PROGRAM FOR YOUR SLIM SHAPE AND VIBRANT HEALTH

7 YOUR GUIDE TO A KETOGENIC Lifestyle CONGRATULATIONS ON TAKING THE FIRST STEP TO BETTER HEALTH AND NUTRITION BY FOLLOWING A LOW CARB DIET! YOU'VE MADE THE RIGHT CHOICE. AND NOW YOU ARE HERE. WELCOME! ONCE YOU KNOW WHAT ARE THE FORBIDDEN FOODS, THE LOW CARB CHOICES ARE ENDLESS DON'T START A DIET THAT HAS AN EXPIRATION DAY, FOCUS ON CHANGING YOU EATING HABITS.

8 WHAT ABOUT EATING OUT?

9 DAY 1 DO NOT CHEAT. ENJOY YOUR FOOD. EAT WHEN HUNGRY. DRINK WATER. LET a 3-4 hours window between meals BREAKFAST 2 eggs, 2 slices of bacon, 1 tbsp butter(15g) Enjoy your cup of coffee or tea with unsweetened almond or coconut milk. Drink only water, coffee or tea between meals. Eat the next meal when you are feeling hungry. LUNCH 6oz Pork Chop with Spinach Salad In a pan melt a tbsp (15g) of butter and cook the pork chop until golden brown. DINNER TOTAL DAILY VALUES Mix 2 cups (60 g) of green spinach with 1 tsp apple cider vinegar and 2 tbsp (30 ml) olive oil. Season with salt and pepper to taste. Lettuce Beef Salad with Avocado In a pan fry 4 oz beef in 1 tbsp coconut oil until golden brown. Add your favorite spices: chili powder, onion powder, garlic powder, salt, and pepper. Chop up 2 cups of lettuce. In a bowl mix the meat, lettuce, the chopped avocado with 1 tbsp of mayonnaise. You can also add some hot sauce and 1 oz (28g) cheese if you desire calories, 82 g protein(25)%, 107 g fat(74%) 5g NET CARBS (1%)

10 DAY 2 DO NOT CHEAT. ENJOY YOUR FOOD. EAT WHEN HUNGRY. DRINK WATER. LET a 3-4 hours window between meals BREAKFAST 2 eggs, 2 slices of bacon, 1 tbsp butter(15g) Enjoy your cup of coffee or tea with unsweetened almond or coconut milk. Drink only water, coffee or tea between meals. Eat the next meal when you are feeling hungry. LUNCH 6oz Pork Chop with Spinach Salad In a pan melt a tbsp (15g) of butter and cook the pork chop until golden brown. DINNER TOTAL DAILY VALUES Mix 2 cups (60 g) of green spinach with 1 tsp apple cider vinegar and 2 tbsp (30 ml) olive oil. Season with salt and pepper to taste. Lettuce Beef Salad with Avocado In a pan fry 4 oz beef in 1 tbsp coconut oil until golden brown. Add your favorite spices: chili powder, onion powder, garlic powder, salt, and pepper. Chop up 2 cups of lettuce. In a bowl mix the meat, lettuce, the chopped avocado with 1 tbsp of mayonnaise. You can also add some hot sauce and 1 oz (28g) cheese if you desire calories, 82 g protein(25)%, 107 g fat(74%) 5g NET CARBS (1%)

11 Allowed Foods Green List Learn what are the allowed foods HIGH QUALITY PROTEIN Grass-fed meat Wild-caught fish & seafood NON-STARCHY VEGETABLES leafy greens cruciferous vegetables FATS Avocado Coconut oil Grass-fed butter High amount of fat Moderate Protein Low amount of carbs FAT 60-80% PROTEIN 20-35% CARBS 0-5% RESEARCH Always read labels, check the macros online. Ask me when things are not clear. I want you to to understand what are the allowed foods in this green list. Also remember the RED LIST and stay away from every product listed there. ACCELERATED WEIGHT LOSS & HEALING KETO MEAL PLAN - Allowed food list

12 Try my keto meal plan for accelerated fat loss! EACH MEAL PLAN CONTAINS 4 weeks of Mouthwatering Recipes All macros calculated for accelerated fat loss Weekly Shopping Lists The Ultimate Start-Up Guide Easy to follow, single servings recipe guide Access to our private Facebook group for FREE coaching, support, motivation, and amazing keto community Weekly Overview of All Meals Printable meal planner organizer to track your progress ly n O $ Special Bonuses for all the members Stop struggling alone! START NOW ACCELERATED WEIGHT LOSS & HEALING KETO MEAL PLAN