onsin DiabetesLoophole.com 1

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1 onsin DiabetesLoophole.com 1

2 Copyright 2016 SuccessVantage Pte Ltd All rights reserved. Published by Reed Wilson. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopied, recorded, scanned, or otherwise, except as permitted under Canadian copyright law, without the prior written permission of the author. Notes to the Reader: While the author and publisher of this book have made reasonable efforts to ensure the accuracy and timeliness of the information contained herein, the author and publisher assume no liability with respect to losses or damages caused, or alleged to be caused, by any reliance on any information contained herein and disclaim any and all warranties, expressed or implied, as to the accuracy or reliability of said information. The publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties. The advice and strategies contained herein may not be suitable for every situation. It is the complete responsibility of the reader to ensure they are adhering to all local, regional and national laws. This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that neither the author nor the publisher is engaged in rendering professional services. If legal, accounting, medical, psychological, or any other expert assistance is required, the services of a competent professional should be sought. The words contained in this text which are believed to be trademarked, service marked, or to otherwise hold proprietary rights have been designated as such by the use of initial capitalization. Inclusion, exclusion, or definition of a word or term is not intended to affect, or to express judgment upon the validity of legal status of any proprietary right which may be claimed for a specific word or term. The fact that an organization or website is referred to in this work as a citation and/or potential source of further information does not mean that the author or publisher endorses the information the organization or website may provide or the recommendations it may make. Further, readers should be aware that the websites listed in this work may have changed or disappeared between when this work was written and when it is read. Individual results may vary. DiabetesLoophole.com 2

3 Introduction... 7 Fat-Shredding 30-Day Meal Plan... 8 Fat-Shredding Recipes Recipes Included In This Plan Breakfast Recipes Scrambled Eggs With Chives Chocolate Breakfast Smoothie Coconut Chia Seed Pudding Creamy Coconut Porridge Blueberry Coconut Smoothie Eggs Baked In Avocado Hazelnut Coffee Shake Almond Flour Pancakes Mushroom Cheddar Omelet Coconut Flour Waffles Easy Western Omelet Salted Caramel Smoothie Bacon Chive Egg Muffins DiabetesLoophole.com 3

4 Easy Western Omelet Chia And Flaxseed Porridge Chocolate Banana Pancakes Strawberry Cream Smoothie Tomato Basil Omelet Orange Dream Smoothie Hard-Boiled Eggs With Turkey Bacon Cheesy Ham Egg Cups Cinnamon Banana Smoothie Blueberry Basil Smoothie Raspberry Cheesecake Smoothie Peppermint Protein Smoothie Spinach And Mushroom Omelet Sweet Coffee Smoothie Strawberry Coconut Smoothie Peanut Butter Cup Smoothie Tropical Lime Smoothie Lunch Recipes Mediterranean Tuna Salad Bacon Cheddar Frittata Egg-Drop Soup BLTA Sandwich Chicken Salad With Walnuts Caprese Mushroom Pizzas Creamy Pumpkin Soup Crockpot Shredded Beef Bacon Wrapped Hot Dogs Shrimp Salad In Avocado Grilled Caprese Sandwiches DiabetesLoophole.com 4

5 Cream Of Cauliflower Soup Meat Lover's Portobello Pizza Hearty Beef Chilli Chicken Chili Lime Meatballs Easy Egg Salad Broccoli Leek Soup Tomato Mozzarella Frittata Crockpot Pulled Pork Spinach Bacon And Egg Salad Curried Butternut Squash Soup Grilled Ham And Cheese Moroccan Lamb Meatballs Creamy Lobster Avocado Salad Spicy Fish Soup Chilled Ceviche Crockpot Buffalo Chicken Ham And Cheese Frittata Sausage And Pepper Soup Egg Salad-Stuffed Avocado Dinner Recipes Rosemary-Roasted Lamb Chops Blue Cheese Burgers Slow Cooker Beef Stroganoff Easy Sloppy Joes Mexican-Style Beef Casserole Cheddar Bacon Burgers Slow Cooker Pot Roast Ginger-Seared Flank Steak Garlic Herbed Turkey Burgers DiabetesLoophole.com 5

6 Bacon-Wrapped Meatloaf Bacon-Wrapped Pork Tenderloin Balsamic Chicken Drumsticks Lemon Garlic Roasted Chicken Easy Chicken Tikka Masala Mediterranean Chicken Casserole Honey Dijon Chicken Thighs Garlic Herb Roasted Chicken Grilled Chili Lime Shrimp Almond-Crusted Tilapia Fillets Honey-Baked Salmon Fillets Spicy Fish Curry Baked Halibut With Coconut Cream Pesto Grilled Salmon Sesame-Crusted Tuna Steaks Grilled Salmon With Cilantro Lime Sauce Zucchini Pasta With Meat Sauce Squash Pasta With Kale Pesto Chicken Alfredo With Zucchini Noodles Lasagna With Zucchini Noodles Garlic Parmesan Squash Noodles Conclusion DiabetesLoophole.com 6

7 Introduction Are you tired of carrying around that extra weight? Do you feel like you have tried every weight loss solution in the book to no avail? If you are frustrated with fad diets and slimquick schemes, this 30-day fat-shredding plan is just what you have been waiting for. In just thirty days you can start burning excess fat, losing weight, and feeling great you will see a total transformation! But how exactly does the 30-day fat shred plan work and what makes it different from other diets? Many fad diets require you to cut calories to the extreme and become obsessed about exercise. What these plans do NOT do is turn your body into a fat-burning machine. You cannot target certain areas of your body for weight loss by eating certain foods or by performing certain exercises. By following this 30-day fat shred plan, however, you can increase your body s fat burning ability to lose more weight and more fat! Every person s body is different so there are no guarantees regarding how much weight you will lose with this plan, but you will find that it is the simplest, most effective plan on the market. So what do you need to know about this fat-shredding plan? When you commit to the 30- day program, you will be asked to follow a meal plan that tells you exactly what to eat for breakfast, lunch, and dinner it is as simple as that. The recipes in this meal plan are all low in carbs and your net daily carb intake will be around 20 grams or less. By reducing your carb intake and increasing your intake of protein and fat (yes, certain fats can be good for you!), you can encourage your body to switch from burning glucose (the basic component from which carbohydrates are made) to burning fat. The goal here is to encourage your body to enter into a state of ketosis. Not only will your body be burning fat from the food you eat, but it will also start to tap into those stubborn fat stores around your midsection, on your thighs, and in your rear. All you have to do to get these results is to follow the meal plan. And that s all you need to know in order to succeed with the 30-day fat shred plan. If you stick to the diet for all thirty days and make an effort to maintain a healthy lifestyle outside of the plan, you will see those extra pounds melt right off. DiabetesLoophole.com 7

8 Fat-Shredding 30-Day Meal Plan Day Breakfast Lunch Dinner 1 Scrambled Eggs with Chives Mediterranean Tuna Salad Rosemary-Roasted Lamb Chops 2 Chocolate Breakfast Smoothie Caprese Mushroom Pizzas Balsamic Chicken Drumsticks 3 Coconut Chia Seed Pudding Bacon Cheddar Frittata Almond-Crusted Tilapia Fillets 4 Blueberry Coconut Smoothie Chicken Salad with Walnuts Blue Cheese Burgers 5 Almond Flour Pancakes Tomato Mozzarella Frittata Sesame-Crusted Tuna Steaks 6 Hazelnut Coffee Shake Egg-Drop Soup Easy Sloppy Joes DiabetesLoophole.com 8

9 Day Breakfast Lunch Dinner 7 Easy Western Omelet Shrimp Salad in Avocado Lemon Garlic Roasted Chicken 8 Spinach Cucumber Smoothie Crockpot Pulled Pork Honey-Baked Salmon Fillets 9 Creamy Coconut Porridge Meat Lover s Portobello Pizza Squash Pasta with Kale Pesto 10 Strawberry Cream Smoothie Creamy Pumpkin Soup Bacon-Wrapped Pork Tenderloin 11 Hard-Boiled Eggs and Turkey Bacon 12 Peppermint Protein Smoothie Grilled Caprese Sandwiches Broccoli Leek Soup Grilled Chili Lime Shrimp Easy Chicken Tikka Masala 13 Eggs Baked in Avocado Spinach Bacon and Egg Salad Ginger-Seared Flank Steak 14 Blueberry Basil Smoothie Crockpot Shredded Beef Chicken Alfredo with Zucchini Noodles 15 Spinach and Mushroom Omelet 16 Raspberry Cheesecake Smoothie Cream of Cauliflower Soup BLTA Sandwich Slow Cooker Beef Stroganoff Spicy Fish Curry 17 Chia and Flaxseed Porridge Hearty Beef Chili Garlic Parmesan Squash Noodles 18 Peanut Butter Cup Smoothie Bacon-Wrapped Hot Dogs Garlic Herbed Turkey Burgers 19 Mushroom Cheddar Omelet Easy Egg Salad Mediterranean Chicken Casserole 20 Tropical Lime Smoothie Curried Butternut Squash Soup 21 Coconut Flour Waffles Creamy Lobster Avocado Salad Baked Halibut with Coconut Cream Honey Dijon Chicken Thighs DiabetesLoophole.com 9

10 Day Breakfast Lunch Dinner 22 Salted Caramel Smoothie Sausage and Pepper Soup Zucchini Pasta with Meat Sauce17 23 Bacon Chive Egg Muffins Chicken Chili Lime Meatballs Grilled Salmon with Cilantro Lime Sauce 24 Cinnamon Banana Smoothie Crockpot Buffalo Chicken Bacon-Wrapped Meatloaf 25 Coconut Banana Pancakes Spicy Fish Soup Cheddar Bacon Burgers 26 Strawberry Coconut Smoothie Egg Salad-Stuffed Avocado Pesto Grilled Salmon 27 Cheesy Ham Egg Cups Ham and Cheese Frittata Mexican-Style Beef Casserole 28 Orange Dream Smoothie Chilled Ceviche Garlic Herb Roasted Chicken 29 Tomato Basil Omelet Moroccan Lamb Meatballs Lasagna with Zucchini Noodles 30 Sweet Coffee Smoothie Grilled Ham and Cheese Slow Cooker Pot Roast DiabetesLoophole.com 10

11 Fat-Shredding Recipes DiabetesLoophole.com 11

12 Recipes Included In This Plan BREAKFAST RECIPES: Scrambled Eggs with Chives Chocolate Breakfast Smoothie Coconut Chia Seed Pudding Blueberry Coconut Smoothie Almond Flour Pancakes Hazelnut Coffee Shake Easy Western Omelet Spinach Cucumber Smoothie Creamy Coconut Porridge Strawberry Cream Smoothie Hard-Boiled Eggs, Peppermint Protein Smoothie Turkey Bacon Eggs Baked in Avocado Blueberry Basil Smoothie Spinach and Mushroom Omelet Raspberry Cheesecake Chia and Flaxseed Porridge Peanut Butter Cup Smoothie Smoothie Mushroom Cheddar Omelet Tropical Lime Smoothie Coconut Flour Waffles Salted Caramel Smoothie Bacon Chive Egg Muffins Sweet Coffee Smoothie Coconut Banana Pancakes Strawberry Coconut Smoothie Cheesy Ham Egg Cups Orange Dream Smoothie Tomato Basil Omelet Cinnamon Banana Smoothie DiabetesLoophole.com 12

13 LUNCH RECIPES: Mediterranean Tuna Salad Bacon Cheddar Frittata Egg-Drop Soup BLTA Sandwich Chicken Salad with Walnuts Caprese Mushroom Pizzas Creamy Pumpkin Soup Crockpot Shredded Beef Bacon-Wrapped Hot Dogs Shrimp Salad in Avocado Grilled Caprese Sandwiches Cream of Cauliflower Soup Meat Lover s Portobello Pizza Hearty Beef Chili Chicken Chili Lime Meatballs Easy Egg Salad Broccoli Leek Soup Tomato Mozzarella Frittata Crockpot Pulled Pork Spinach Bacon and Egg Salad Curried Butternut Squash Soup Grilled Ham and Cheese Creamy Lobster Avocado Salad Spicy Fish Soup Moroccan Lamb Meatballs Chilled Ceviche Crockpot Buffalo Chicken Ham and Cheese Frittata Sausage and Pepper Soup Egg Salad-Stuffed Avocado DINNER RECIPES: Rosemary-Roasted Lamb Chops Blue Cheese Burgers Bacon-Wrapped Pork Tenderloin Easy Sloppy Joes Mexican-Style Beef Casserole Cheddar Bacon Burgers Slow Cooker Pot Roast Ginger-Seared Flank Steak Garlic Herbed Turkey Burgers Bacon-Wrapped Meatloaf Slow Cooker Beef Stroganoff Balsamic Chicken Drumsticks Lemon Garlic Roasted Chicken Easy Chicken Tikka Masala Mediterranean Chicken Casserole Honey Dijon Chicken Thighs Garlic Herb Roasted Chicken Grilled Chili Lime Shrimp Almond-Crusted Tilapia Fillets Honey-Baked Salmon Fillets Spicy Fish Curry Baked Halibut with Pesto Grilled Salmon Sesame-Crusted Tuna Steaks Coconut Cream Grilled Salmon with Cilantro Lime Sauce Zucchini Pasta with Meat Sauce Squash Pasta with Kale Pesto Chicken Alfredo with Zucchini Noodles Lasagna with Zucchini Noodles Garlic Parmesan Squash Noodles DiabetesLoophole.com 13

14 Breakfast Recipes Scrambled Eggs With Chives Servings: 1 Net Carbs: 1.5g 3 large eggs 1 tablespoon butter 2 tablespoons chopped chives 1. Melt the butter in a medium-sized skillet over medium heat. 2. Whisk together the eggs, chives, salt and pepper then pour into the skillet. 3. Stir the eggs slowly for 1 to 2 minutes until they start to set. 4. Cook the eggs for 30 to 60 seconds more until done to the desired level then serve hot. Servings: 1 Net Carbs: 3.5g 1 cup unsweetened almond milk 2 tablespoons heavy cream 1 teaspoon cocoa powder 3 ice cubes (more if needed) 2 tablespoons whipped cream Chocolate Breakfast Smoothie 1. Combine all of the ingredients but the whipped cream in a high-speed blender. 2. Pulse the mixture several times to chop. 3. Blend for 30 to 60 seconds until the mixture is smooth. 4. Pour the smoothie into a glass, top with whipped cream, and drink immediately. DiabetesLoophole.com 14

15 Servings: 1 Net Carbs: 5g Coconut Chia Seed Pudding ¾ cup unsweetened coconut milk 2 tablespoons raw chia seeds 1 tablespoon sugar-free vanilla syrup 1. Combine all of the ingredients in a small glass jar. 2. Shake the mixture well to combine then store in the refrigerator overnight. 3. Serve chilled with fresh berries, if desired. Servings: 1 Creamy Coconut Porridge Net Carbs: 4g 1 tablespoon unsalted butter ¼ cup coconut cream 1 large egg, whisked 1 tablespoon coconut flour Pinch psyllium husk powder Pinch salt, optional 1. Melt the butter in a small saucepan over low heat. 2. Stir in the coconut cream, egg, coconut flour and psyllium husk powder. 3. Season with a pinch of salt, if desired. 4. Simmer until thickened to the desired level then serve with fruit or nuts. Blueberry Coconut Smoothie Servings: 1 Net Carbs: 4g 1 cup unsweetened almond milk 2 tablespoons frozen blueberries ¼ cup heavy cream 3 ice cubes 3 drops coconut extract DiabetesLoophole.com 15

16 1. Combine all of the ingredients in a high-speed blender. 2. Pulse the mixture several times to chop. 3. Blend for 30 to 60 seconds until the mixture is smooth. 4. Pour the smoothie into a glass and drink immediately. Eggs Baked In Avocado Servings: 1 Net Carbs: 5g 1 medium ripe avocado 2 large eggs 2 tablespoons shredded cheddar cheese 2 teaspoons chopped chives 1. Preheat the oven to 425 F. 2. Cut the avocado in half and place the halves upright in a small baking dish. 3. Scoop a tablespoon or two out of the middle of each half and reserve for later. 4. Crack an egg into the middle of each avocado half. 5. Season with salt and pepper to taste then sprinkle with cheese and chives. 6. Bake for 15 minutes until the eggs are set. Serve hot. Hazelnut Coffee Shake Servings: 1 Net Carbs: 1g 1 cup brewed coffee, chilled ¼ cup heavy cream 3 to 4 ice cubes 2 tablespoons sugar-free hazelnut syrup 1. Combine all of the ingredients in a high-speed blender. 2. Pulse the mixture several times to chop. 3. Blend for 30 to 60 seconds until the mixture is smooth. 4. Pour the smoothie into a glass and drink immediately. DiabetesLoophole.com 16

17 Almond Flour Pancakes Servings: 4 Net Carbs: 2.5g 1 cup almond flour 2 large eggs, whisked well ¼ cup water 2 tablespoons canola oil ½ teaspoon baking soda ¼ teaspoon salt 1 to 2 teaspoons no-calorie sweetener 1. Combine all of the ingredients in a blender and blend until smooth. 2. Let the batter rest before using for 5 minutes. 3. Preheat a large skillet over medium-high heat and grease with butter. 4. Spoon the batter into the skillet and cook until bubbles form on the surface of the pancakes. 5. Flip the pancakes and cook until browned underneath serve hot. Mushroom Cheddar Omelet Servings: 1 Net Carbs: 2.5g 3 large eggs, whisked well 1 tablespoon chopped chives 1/3 cup canned mushrooms, drained 1 ounce shredded cheddar cheese 1. Melt the butter in a medium skillet over medium heat. 2. Whisk together the eggs, chives, salt and pepper in a small bowl. 3. Pour the egg mixture into the skillet and tilt the pan to spread the egg. 4. Cook the egg for 1 to 2 minutes until it starts to set. 5. Spread the mushrooms and cheese over half the omelet then fold it over. 6. Cook for another 30 to 60 seconds until the egg is set then serve hot. DiabetesLoophole.com 17

18 Coconut Flour Waffles Servings: 4 Net Carbs: 4g 4 tablespoons coconut flour 2 teaspoons baking powder 4 large eggs, beaten well 4 ounces softened cream cheese 1 ½ teaspoons vanilla extract 1 tablespoon Splenda or other sugar substitute ¼ teaspoon ground cinnamon 2 tablespoons unsweetened almond milk 1. Combine the coconut flour and baking powder in a small bowl. 2. In a blender, combine the remaining ingredients and blend smooth. 3. Add the dry ingredients and blend until smooth once more. 4. Grease and preheat a large waffle iron and spoon the batter into the iron. 5. Close the waffle iron and cook for 5 to 7 minutes until golden brown. 6. Repeat with the remaining batter and serve hot. Easy Western Omelet Servings: 1 Net Carbs: 3g 1 tablespoon unsalted butter 3 large eggs 1 tablespoon chopped chives 2 tablespoons chopped green pepper 2 tablespoons chopped red pepper 1 scallion, sliced thin 1 ½ ounces deli ham, diced 2 tablespoons shredded Monterey Jack cheese 1. Melt the butter in a medium skillet over medium heat. 2. Whisk together the eggs, chives, salt and pepper in a small bowl. 3. Pour the egg mixture into the skillet and tilt the pan to spread the egg. 4. Cook the egg for 1 to 2 minutes until it starts to set. 5. Spread the remaining ingredients over half the omelet then fold it over. 6. Cook for another 30 to 60 seconds until the egg is set then serve hot. DiabetesLoophole.com 18

19 Salted Caramel Smoothie Servings: 1 Net Carbs: 2g 1 cup unsweetened almond milk ¼ cup heavy cream 3 to 4 ice cubes 2 tablespoons sugar-free caramel syrup ¼ teaspoon pumpkin pie spice 1. Combine all of the ingredients in a highspeed blender. 2. Pulse the mixture several times to chop. 3. Blend for 30 to 60 seconds until the mixture is smooth. 4. Pour the smoothie into a glass and drink immediately. Bacon Chive Egg Muffins Servings: 12 Net Carbs: 1g 18 large eggs ¼ cup chopped chives 1 cup shredded Monterey Jack cheese 12 slices cooked bacon, chopped 1. Preheat the oven to 350 F and grease a muffin pan with cooking spray. 2. Whisk together the eggs, chives, and cheese season with salt and pepper. 3. Divide the chopped bacon among the 12 muffin cups. 4. Fill the cups with the egg mixture then bake for 15 to 20 minutes until set. Easy Western Omelet Servings: 1 Net Carbs: 3g 1 cup unsweetened almond milk ¼ cup heavy cream 1 handful fresh spinach leaves ¼ cup chopped cucumber 2 to 3 ice cubes DiabetesLoophole.com 19

20 1. Combine all of the ingredients in a high-speed blender. 2. Pulse the mixture several times to chop. 3. Blend for 30 to 60 seconds until the mixture is smooth. 4. Pour the smoothie into a glass and drink immediately. Chia And Flaxseed Porridge Servings: 1 Net Carbs: 5g 1 cup unsweetened almond milk 1 ½ tablespoons whole flaxseeds 1 ½ tablespoon whole chia seeds 1. Whisk together the almond milk, chia seeds and flaxseeds in a small saucepan. 2. Bring the mixture to a simmer and cook for 1 to 2 minutes until thickened. 3. Drizzle with coconut milk to serve. Chocolate Banana Pancakes Servings: 4 Net Carbs: 9g 4 large eggs, whisked well 1 small banana, peeled and mashed 1 cup unsweetened almond milk 1 teaspoon vanilla extract ½ cup coconut flour 1 teaspoon baking soda 1 teaspoon ground cinnamon ½ teaspoon salt ¼ cup unsalted butter 1. Whisk together the eggs, banana, almond milk and vanilla extract in a bowl. 2. Combine the coconut flour, baking soda, ground cinnamon and salt in another bowl. 3. Stir together the dry and wet ingredients until smooth. 4. Heat a large skillet over medium heat and grease with butter. 5. Spoon the batter into the skillet and cook until bubbles form on the surface. 6. Flip the pancakes and cook until browned underneath serve hot. DiabetesLoophole.com 20

21 Strawberry Cream Smoothie Servings: 1 Net Carbs: 2g 1 cup unsweetened almond milk ¼ cup heavy cream 4 frozen strawberries 3 to 4 ice cubes 2 tablespoons sugar-free vanilla syrup 1. Combine all of the ingredients in a high-speed blender. 2. Pulse the mixture several times to chop. 3. Blend for 30 to 60 seconds until the mixture is smooth. 4. Pour the smoothie into a glass and drink immediately. Tomato Basil Omelet Servings: 1 Net Carbs: 2.5g 1 tablespoon unsalted butter 3 large eggs 2 tablespoons chopped chives ¼ cup diced tomatoes 1 tablespoon chopped basil 1. Melt the butter in a medium skillet over medium heat. 2. Whisk together the eggs, chives, salt and pepper in a small bowl. 3. Pour the egg mixture into the skillet and tilt the pan to spread the egg. 4. Cook the egg for 1 to 2 minutes until it starts to set. 5. Spread the tomatoes and basil over half the omelet then fold it over 6. Cook for another 30 to 60 seconds until the egg is set then serve hot. DiabetesLoophole.com 21

22 Orange Dream Smoothie Servings: Net Carbs: 5g 1 cup unsweetened almond milk ¼ cup heavy cream 2 tablespoons frozen orange juice concentrate 3 to 4 ice cubes 2 tablespoons sugar-free vanilla syrup 1. Combine all of the ingredients in a highspeed blender. 2. Pulse the mixture several times to chop. 3. Blend for 30 to 60 seconds until the mixture is smooth. 4. Pour the smoothie into a glass and drink immediately. Hard-Boiled Eggs With Turkey Bacon Servings: 1 Net Carbs: 1g 2 large eggs 2 slices turkey bacon 1. Bring a small saucepan of water to boil over high heat. 2. Add the eggs then reduce heat to low and simmer for 7 to 8 minutes. 3. Transfer the eggs to an ice bath to cool. 4. While the eggs are setting, arrange the slices of turkey bacon on a medium skillet. 5. Turn the stove to medium-high heat and cook the bacon to the desired level. 6. Crack the egg shells and peel the eggs then cut or slice as desired. 7. Serve the eggs seasoned with salt and pepper with the bacon on the side. DiabetesLoophole.com 22

23 Cheesy Ham Egg Cups Servings: 12 Net Carbs: 1g 18 large eggs 4 scallions, sliced thin 1 cup shredded cheddar cheese 8 ounces deli ham, diced or chopped 1. Preheat the oven to 350 F and grease a muffin pan with cooking spray. 2. Whisk together the eggs, scallions, and cheese season with salt and pepper. 3. Divide the diced ham among the 12 muffin cups. 4. Fill the cups with the egg mixture then bake for 15 to 20 minutes until set. Cinnamon Banana Smoothie Servings: 1 Net Carbs: 6g 1 cup unsweetened coconut milk 2 tablespoons heavy cream 2 tablespoons mashed banana 3 to 4 ice cubes 1 tablespoon sugar-free caramel syrup ¼ teaspoon ground cinnamon 1. Combine all of the ingredients in a highspeed blender. 2. Pulse the mixture several times to chop. 3. Blend for 30 to 60 seconds until the mixture is smooth. 4. Pour the smoothie into a glass and drink immediately. Blueberry Basil Smoothie Servings: 1 Net Carbs: 6g 1 cup unsweetened almond milk ¼ cup frozen blueberries 2 tablespoons heavy cream 3 to 4 ice cubes 1 tablespoon sugar-free vanilla syrup 1 tablespoon fresh basil DiabetesLoophole.com 23

24 1. Combine all of the ingredients in a high-speed blender. 2. Pulse the mixture several times to chop. 3. Blend for 30 to 60 seconds until the mixture is smooth. 4. Pour the smoothie into a glass and drink immediately. Raspberry Cheesecake Smoothie Servings: 1 Net Carbs: 3.5g 1 cup unsweetened almond milk 1 ounce softened cream cheese ¼ cup frozen raspberries 1 tablespoon sugar-free vanilla syrup 1. Combine all of the ingredients in a highspeed blender. 2. Pulse the mixture several times to chop. 3. Blend for 30 to 60 seconds until the mixture is smooth. 4. Pour the smoothie into a glass and drink immediately. Peppermint Protein Smoothie Servings: 1 Net Carbs: 5g 1 cup unsweetened almond milk 1 scoop vanilla whey protein powder 2 tablespoons heavy cream 3 to 4 ice cubes ¼ teaspoon mint extract 1. Combine all of the ingredients in a highspeed blender. 2. Pulse the mixture several times to chop. 3. Blend for 30 to 60 seconds until the mixture is smooth. 4. Pour the smoothie into a glass and drink immediately. DiabetesLoophole.com 24

25 Spinach And Mushroom Omelet Servings: 1 Net Carbs: 2g 1 tablespoon unsalted butter 3 large eggs 1 tablespoon chopped chives ½ cup chopped spinach ¼ cup canned mushrooms, drained 1. Melt the butter in a medium skillet over medium heat. 2. Whisk together the eggs, chives, salt and pepper in a small bowl. 3. Pour the egg mixture into the skillet and tilt the pan to spread the egg. 4. Cook the egg for 1 to 2 minutes until it starts to set. 5. Spread the remaining ingredients over half the omelet then fold it over. 6. Cook for another 30 to 60 seconds until the egg is set then serve hot. Sweet Coffee Smoothie Servings: 1 Net Carbs: 2g 1 cup brewed coffee, chilled ¼ cup heavy cream 4 to 5 ice cubes 2 tablespoons sugar-free vanilla syrup 1. Combine all of the ingredients in a highspeed blender. 2. Pulse the mixture several times to chop. 3. Blend for 30 to 60 seconds until the mixture is smooth. 4. Pour the smoothie into a glass and drink immediately. DiabetesLoophole.com 25

26 Strawberry Coconut Smoothie Servings: 1 Net Carbs: 5g 1 cup unsweetened coconut milk 4 frozen strawberries ¼ cup heavy cream 2 tablespoons sugar-free vanilla syrup 1. Combine all of the ingredients in a highspeed blender. 2. Pulse the mixture several times to chop. 3. Blend for 30 to 60 seconds until the mixture is smooth. 4. Pour the smoothie into a glass and drink immediately. Peanut Butter Cup Smoothie Servings: 1 Net Carbs: 5.5g 1 scoop chocolate whey protein powder 1 cup unsweetened almond milk ¼ cup heavy cream 3 to 4 ice cubes 1 tablespoon creamy peanut butter 1. Combine all of the ingredients in a high-speed blender. 2. Pulse the mixture several times to chop. 3. Blend for 30 to 60 seconds until the mixture is smooth. 4. Pour the smoothie into a glass and drink immediately. DiabetesLoophole.com 26

27 Tropical Lime Smoothie Servings: 1 Net Carbs: 5.5g ½ cup unsweetened coconut milk ½ cup coconut water ¼ cup heavy cream 3 to 4 ice cubes ¼ cup fresh lime juice ½ to 1 teaspoon liquid stevia 1. Combine all of the ingredients in a highspeed blender. 2. Pulse the mixture several times to chop. 3. Blend for 30 to 60 seconds until the mixture is smooth. 4. Pour the smoothie into a glass and drink immediately. Lunch Recipes Mediterranean Tuna Salad Servings: 8 Net Carbs: 7.5g 4 (6-ounce) cans tuna in water 1 (14-ounce) can artichoke hearts, drained and chopped ½ medium red pepper, chopped ½ small red onion, diced ½ cup sliced Greek olives ¼ cup fresh chopped parsley 2 tablespoons fresh chopped basil 2 cloves minced garlic ½ cup mayonnaise 2 tablespoons lemon juice DiabetesLoophole.com 27

28 1. Drain the tuna and flake it into a large bowl. 2. Toss in the artichokes, red pepper, red onions, and olives. 3. Add the parsley and basil along with the garlic. 4. Toss in the mayonnaise, lemon juice, salt and pepper. 5. Serve over lettuce or as desired. Bacon Cheddar Frittata Servings: 4 Net Carbs: 3.5g ¼ pound bacon, uncooked 2 tablespoons butter 8 large eggs, whisked well 1 cup heavy cream ½ cup diced red pepper ¼ pound shredded cheddar cheese 1. Preheat the oven to 350 F. 2. Cook the bacon in a skillet until crispy ten drain on paper towels. 3. Melt the butter in the microwave then pour into a round baking dish. 4. Whisk together the eggs, heavy cream, red pepper, salt and pepper and pour into the dish. 5. Sprinkle in the bacon and cheese then bake for 25 to 30 minutes until the egg is set. 6. Let the frittata cool for 5 minutes before slicing to serve. DiabetesLoophole.com 28

29 Egg-Drop Soup Servings: 4 Net Carbs: 3g 2 tablespoons butter 6 cups chicken broth 2 chicken bouillon cubes, crushed 1 tablespoon chili garlic paste 6 large eggs, whisked well 1. Melt the butter in a medium saucepan over medium-high heat. 2. Stir in the chicken broth and chicken bouillon then bring to a boil. 3. Stir in the chili garlic paste then remove from heat. 4. Beat the eggs well then drizzle it into the hot broth while stirring slowly. 5. Let the soup sit for 1 minute or so before serving. BLTA Sandwich Servings: 1 Net Carbs: 5g 2 leaves Romaine lettuce 3 slices uncooked bacon 1 small tomato, sliced ½ small ripe avocado, pitted and sliced 1. Select two medium-sized leaves of Romaine lettuce to use as your bun. 2. Cook the bacon in a medium skillet until crisp then drain on paper towels. 3. Slice the avocado and tomatoes as thick as desired then layer the slices with the bacon between the pieces of lettuce. Servings: 6 Chicken Salad With Walnuts Net Carbs: 13.5g 4 boneless, skinless chicken breasts 1 cup mayonnaise 1 tablespoon Dijon mustard 1 tablespoon fresh lemon juice 1 large stalk celery, diced 1 small apple, diced ¼ cup chopped walnuts DiabetesLoophole.com 29

30 1. Place the chicken breasts in a saucepan and cover with water. 2. Simmer the chicken until cooked through then drain and chop. 3. In a mixing bowl, whisk together the mayonnaise, Dijon mustard, lemon juice, salt and pepper. 4. Toss in the chopped chicken along with the celery, apple, and walnuts. 5. Serve the chicken salad over lettuce or as desired. Caprese Mushroom Pizzas Servings: 1 Net Carbs: 6.5g 1 large Portobello mushroom cap 1 tablespoon olive oil 2 to 3 leaves fresh chopped basil 1 small tomato, chopped 1 ounce fresh mozzarella, sliced thin 1. Remove the stem from the mushroom cap and brush both sides with olive oil. 2. Place the mushroom on a boiler pan and broil over low heat for 5 minutes. 3. Remove the mushroom from the broiler and top with the basil, tomatoes, and mozzarella. 4. Place the mushroom under the broiler again until the cheese is just melted. Creamy Pumpkin Soup Servings: 4 Net Carbs: 6g 2 tablespoons butter 1 small yellow onion, chopped 2 cloves minced garlic 1 teaspoon fresh minced ginger ½ teaspoon ground coriander ¼ teaspoon ground cinnamon Pinch ground nutmeg 1 cup canned pumpkin puree 1 ½ cups chicken broth, low-sodium ½ cup heavy cream 1. Melt the butter in a large saucepan over medium heat. 2. Add the onions, garlic, and ginger and cook until the onion is translucent about 4 minutes. 3. Stir in the spices and cook for 1 minute more. 4. Add the pumpkin puree and stir well then stir in the chicken broth. 5. Bring the mixture to boil then reduce heat and simmer 20 minutes. 6. Remove from heat and puree the soup using an immersion blender. 7. Bring the soup to simmer once more then whisk in the cream. 8. Cook until heated through then serve hot. DiabetesLoophole.com 30

31 Crockpot Shredded Beef Servings: 6 Net Carbs: 2g 2 tablespoons olive oil One (3-pound) boneless beef chuck roast ¼ cup low-sodium beef broth 2 tablespoons tomato paste 1 teaspoon ground cumin 1 teaspoon smoked paprika ½ teaspoon garlic powder ½ teaspoon cayenne 1. Heat the oil in a large skillet over medium-high heat. 2. Season the beef with salt and pepper then place it in the skillet cook until browned on all sides. 3. Whisk together the beef broth and spices along with the tomato paste. 4. Place the beef in the slow cooker and pour the sauce over it. 5. Cover and cook on low heat for 6 to 8 hours until the beef is fork tender. 6. Shred the beef with two forks and stir into the sauce serve hot. Bacon Wrapped Hot Dogs Servings: 4 Net Carbs: 3g 4 hotdogs, uncooked 8 slices uncooked bacon 2 tablespoons butter 1. Preheat the oven to 350 F. 2. Wrap each hotdog in 2 slices of bacon, using a toothpick to keep the slices in place. 3. Melt the butter in a medium-sized skillet over medium-high heat. 4. Add the hotdogs to the skillet and cook until the hotdog is cooked through and the bacon crisp, turning as needed. 5. Serve the hotdogs as desired. DiabetesLoophole.com 31

32 Shrimp Salad In Avocado Servings: 2 Net Carbs: 5g 1 medium ripe avocado ¼ pound cooked shrimp, peeled and deveined, thawed 1 green onion, sliced thin 1 tablespoon mayonnaise 1 teaspoon lemon juice 1. Cut the avocado in half and remove the pit scoop out a tablespoon or two from each half and save for later. 2. Chop the shrimp and place it in a bowl with the green onions. 3. Toss in the mayonnaise, lemon juice, salt and pepper. 4. Spoon the shrimp salad into the avocado halves to serve. Grilled Caprese Sandwiches Servings: 1 Net Carbs: 10g 2 slices low-carb bread 1 tablespoon butter 1 small tomato, sliced thin 1 ounce fresh mozzarella, sliced thin 3 to 4 fresh basil leaves 1. Take two slices of low-carb bread and spread the butter on one side of each. 2. Layer the sliced tomato, fresh mozzarella, and basil leaves between the slices with the butter on the outside. 3. Preheat a skillet over medium-high heat. 4. Place the sandwich in the skillet and cook for 3 minutes on each side until golden brown. DiabetesLoophole.com 32

33 Cream Of Cauliflower Soup Servings: 6 Net Carbs: 4.5g 2 tablespoons olive oil 1 large cauliflower chopped 1 small yellow onion, chopped 2 cloves minced garlic 4 cups low-sodium chicken broth 1 cup heavy cream 1 cup shredded cheddar cheese 1. Melt the butter in a large saucepan over medium heat. 2. Add the cauliflower, onions, and garlic, and sauté for 5 minutes. 3. Stir in the chicken broth and simmer for 15 minutes until the cauliflower is tender. 4. Remove from heat then puree the soup using an immersion blender. 5. Return the soup to medium heat and whisk in the heavy cream and shredded cheese. 6. Cook until the cheese is melted and the soup heated through. 7. Season with salt and pepper to taste then serve hot. Meat Lover's Portobello Pizza Servings: 1 Net Carbs: 7g 1 large Portobello mushroom cap 1 tablespoon olive oil 1 tablespoon bacon bits 1 ounce diced ham 4 slices peperoni 1 ounce fresh mozzarella, sliced thin 1. Remove the stem from the mushroom cap and brush both sides with olive oil. 2. Place the mushroom on a boiler pan and broil over low heat for 5 minutes. 3. Remove the mushroom from the broiler and top with the mozzarella cheese, bacon bits, diced ham, and peperoni. 4. Place the mushroom under the broiler again until the cheese is just melted. DiabetesLoophole.com 33

34 Hearty Beef Chilli Servings: 6 Net Carbs: 8g 1 tablespoon olive oil 2 pounds lean ground pork ¼ pound uncooked bacon, chopped 1 medium yellow onion, chopped 2 assorted bell peppers, chopped 1 (14.5-ounce) can diced tomatoes ¼ cup tomato paste 1 packet chili seasoning 1. Heat the oil in a large skillet over medium-high heat. 2. Add the pork and bacon then cook until the pork is browned drain the fat. 3. Transfer the meat to a slow cooker then add the onions, peppers, and tomatoes. 4. Stir in the tomato paste and seasonings then cover the slow cooker. 5. Cook on low heat for 6 to 8 hours until cooked through. Chicken Chili Lime Meatballs Servings: 6 Net Carbs: 3g 1 pound lean ground chicken 1 small red pepper, diced 2 green onions, sliced thin 2 tablespoons fresh chopped cilantro ½ teaspoon garlic powder ½ teaspoon red pepper flakes 2 tablespoons lime juice 1 teaspoon lime zest 1. Preheat the oven to 350 F. 2. Place the ground chicken in a mixing bowl and stir in the chopped peppers, green onions, cilantro, and spices. 3. Add the lime juice and lime zest then stir until combined. 4. Roll the mixture into 1-inch balls and place them on a foil-lined baking sheet. 5. Bake for 15 to 18 minutes until the meatballs are cooked through. DiabetesLoophole.com 34

35 Easy Egg Salad Servings: 4 Net Carbs: 2.5g 6 large eggs 2 tablespoons mayonnaise 2 teaspoons lemon juice 1 ½ teaspoons Dijon mustard ¼ teaspoon salt ¼ teaspoon pepper Romaine lettuce hearts 1. Place the eggs in a saucepan and fill it with water. 2. Bring the water to boil over medium-high heat and boil for 10 minutes. 3. Remove the eggs to an ice bath to cool then crack the shells and peel the eggs. 4. Coarsely chop the eggs then place them in a food processor. 5. Add the remaining ingredients and pulse until chopped and combined. 6. Serve the egg salad over lettuce. Broccoli Leek Soup Servings: 4 Net Carbs: 7g 2 tablespoons butter 1 large leek, chopped (white and light green parts only) 2 cloves minced garlic 2 ½ cups low-sodium chicken stock 2 medium heads broccoli, chopped ½ cup heavy cream Salt to taste Sour cream, to serve DiabetesLoophole.com 35

36 1. Melt the butter in a large saucepan over medium-high heat. 2. Add the leeks and cook for 3 to 4 minutes until they start to turn translucent. 3. Stir in the garlic and cook for 30 seconds more. 4. Add the chicken stock, broccoli, and cream then stir well. 5. Simmer the mixture on low heat for 10 minutes then remove from heat. 6. Puree the soup using an immersion blender until smooth. 7. Season with salt and pepper to taste and drizzle with sour cream to serve. Tomato Mozzarella Frittata Servings: 4 Net Carbs: 2.5g 2 tablespoons butter 8 large eggs, whisked well 1 cup heavy cream ¼ pound shredded mozzarella cheese ½ cup diced tomatoes 1. Preheat the oven to 350 F. 2. Melt the butter in the microwave then pour into a round baking dish. 3. Whisk together the eggs, heavy cream, tomatoes, salt and pepper and pour into the dish. 4. Sprinkle in the mozzarella cheese then bake for 25 to 30 minutes until the egg is set. 5. Let the frittata cool for 5 minutes before slicing to serve. Crockpot Pulled Pork Servings: 12 Net Carbs: 2.5g 2 medium white onions, sliced thin 3 large cloves garlic, minced 1 cup chicken broth 1 tablespoon chili powder 1 tablespoon salt 1 teaspoon ground cumin 1 teaspoon onion powder 1 (5-pound) boneless pork shoulder 2 cups barbecue sauce 1. Spread the onions and garlic in the bottom of the slow cooker then pour in the chicken broth. 2. Combine the spices in a small bowl then sprinkle over the pork. 3. Place the pork in the slow cooker then cover and cook on low heat for 6 to 8 hours until fork tender. 4. Remove the pork to a cutting board and shred with two forks. 5. Strain the mixture from the slow cooker, discarding the liquid and putting the solids back in the slow cooker. 6. Return the shredded pork to the slow cooker and stir well before serving. DiabetesLoophole.com 36

37 Spinach Bacon And Egg Salad Servings: 4 Net Carbs: 2.5g 8 pieces uncooked bacon, chopped 3 tablespoons red wine vinegar 1 teaspoon Dijon mustard 1 teaspoon brown sugar 8 ounces fresh baby spinach ½ small red onion, sliced thin 2 large hardboiled eggs, peeled and sliced 1. Cook the bacon in a medium skillet over medium-high heat until crisp. 2. Spoon the bacon onto paper towels to drain and set the skillet on low heat. 3. Whisk in the red wine vinegar, Dijon mustard, and brown sugar. 4. Season the dressing with salt and pepper and simmer until warmed through. 5. Place the spinach in a salad bowl and add the red onion and crumbled bacon. 6. Drizzle with the warm dressing then toss to coat. 7. Serve the salad immediately topped with sliced hardboiled egg. DiabetesLoophole.com 37

38 Curried Butternut Squash Soup Servings: 6 Net Carbs: 11.5g 2 tablespoons butter 1 large butternut squash, peeled, seeded and chopped 2 ½ cups vegetable broth 1 ¼ teaspoon curry powder 1 teaspoon garlic powder ½ teaspoon onion powder ½ cup sour cream 1 tablespoon fresh lime juice 1. Melt the butter in a large saucepan over medium heat. 2. Add the squash, vegetable broth, and spices. 3. Cover the saucepan and simmer on mediumlow heat for 30 minutes or until the squash is fork-tender. 4. Remove from heat then puree the soup using an immersion blender. 5. Whisk in the sour cream and lime juice then serve hot. Grilled Ham And Cheese Servings: 1 Net Carbs: 18g 2 slices low-carb bread 2 slices swiss cheese 2 slices lean cooked ham, sliced thin 1 tablespoon butter 1. Preheat a medium skillet over medium-high heat. 2. Spread the butter on one side of each piece of low-carb bread. 3. Place the slices of ham and cheese between the slices of buttered bread, the buttered sides facing out. 4. Place the sandwich in the skillet and cook for 2 to 3 minutes on each side until golden brown. DiabetesLoophole.com 38

39 Moroccan Lamb Meatballs Servings: 4 Net Carbs: 2g Meatball 1 pound lean ground lamb 2 tablespoons fresh chopped mint 1 tablespoon fresh chopped cilantro ½ tablespoon fresh chopped thyme 2 cloves minced garlic 1 teaspoon ground coriander 1 teaspoon ground cumin 1 teaspoon salt ½ teaspoon onion powder ¼ teaspoon dried oregano ¼ teaspoon curry powder Sauce ½ cup canned coconut cream 2 tablespoons water 2 tablespoons fresh chopped cilantro 1 tablespoon fresh chopped mint 1 teaspoon fresh lemon juice 1. Preheat the oven to 350 F. 2. Place the ground lamb in a mixing bowl and stir in the chopped herb and spices by hand. 3. Roll the mixture into 1-inch balls and place them on a foil-lined baking sheet. 4. Bake for 15 to 18 minutes until the meatballs are cooked through. 5. Meanwhile, combine the coconut cream, water, cilantro, mint and lemon juice in a small bowl. 6. Whisk the mixture until smooth then serve with the meatballs. DiabetesLoophole.com 39

40 Creamy Lobster Avocado Salad Servings: 4 Net Carbs: 4g 1 (8-ounce) steamed lobster tail, chilled 1 ripe avocado, pitted and chopped ½ small red onion, diced 1 jalapeno, seeded and minced ½ cup nonfat Greek yogurt 2 tablespoons lime juice 1 teaspoon lime zest ¼ cup fresh chopped cilantro Romaine lettuce hearts 1. Chop the lobster into a bowl then add the avocado, red onion, and jalapeno. 2. In a separate bowl, whisk together the yogurt, lime juice, lime zest, cilantro, salt and pepper. 3. Toss the salad with the dressing until evenly coated. 4. Serve over chopped lettuce or whole lettuce leaves. Spicy Fish Soup Servings: 6 Net Carbs: 9.5g 2 pounds boneless cod fillets 2 ripe limes, juiced 1 tablespoon olive oil 1 medium yellow onion, sliced 1 red pepper, sliced 1 green pepper, sliced 2 cups low-sodium chicken broth 1 (14.5-ounce) can diced tomatoes 1 jalapeno, seeded and minced 1 teaspoon paprika 1 teaspoon salt ½ teaspoon black pepper Pinch cayenne 1 (15-ounce) can coconut milk, shaken Fresh cilantro 1. Chop the fish into large pieces then place it in a metal bowl. 2. Add the lime juice and toss to coat then let soak. 3. Heat the oil in a large saucepan over mediumhigh heat. 4. Add the peppers and onions then sauté until the onions are translucent about 4 minutes. 5. Stir in the garlic and cook for 30 seconds more. 6. Add the tomatoes, chicken broth, jalapeno and spices then bring to a boil. 7. Add the chopped fish with the lime juice then stir in the coconut milk. 8. Bring the mixture to boil once more then cover and simmer on medium-low heat for 10 minutes until the fish is cooked through. 9. Spoon into bowls and serve with fresh cilantro. DiabetesLoophole.com 40

41 Chilled Ceviche Servings: 6 Net Carbs: 7g 1 pound frozen shrimp, peeled and deveined 2 cups pico de gallo 3 small avocado, pitted and diced 1 cup fresh chopped cilantro 1 cup tomato juice 2 tablespoons lime juice 1 tablespoon hot sauce 2 cloves minced garlic Salt to taste 1. Thaw the shrimp and drain well then place in a large metal bowl. 2. Toss in the pico de gallo, avocado, and cilantro. 3. In a small bowl, stir together the tomato juice, lime juice, hot sauce and garlic. 4. Pour the liquid over the shrimp and toss everything together. 5. Cover the bowl and chill until ready to serve. Crockpot Buffalo Chicken Servings: 10 Net Carbs: 1g 3 pounds boneless, skinless chicken breasts 12 ounces buffalo wing sauce 1 ounce dry ranch dressing mix 2 tablespoons butter 1. Chop the lobster into a bowl then add the avocado, red onion, and jalapeno. 2. In a separate bowl, whisk together the yogurt, lime juice, lime zest, cilantro, salt and pepper. 3. Toss the salad with the dressing until evenly coated. 4. Serve over chopped lettuce or whole lettuce leaves. DiabetesLoophole.com 41

42 Ham And Cheese Frittata Servings: 4 Net Carbs: 3g 2 tablespoons butter 8 large eggs, whisked well 1 cup heavy cream ¼ pound deli ham, chopped or diced ¼ pound shredded Monterey Jack cheese 1. Preheat the oven to 350 F. 2. Melt the butter in the microwave then pour into a round baking dish. 3. Whisk together the eggs, heavy cream, tomatoes, salt and pepper and pour into the dish. 4. Sprinkle in the mozzarella cheese then bake for 25 to 30 minutes until the egg is set. 5. Let the frittata cool for 5 minutes before slicing to serve. Sausage And Pepper Soup Servings: 6 Net Carbs: 5g 1 tablespoon canola oil 2 pounds ground pork sausage 1 large green pepper, sliced 1 (14.5-ounce) can diced tomatoes 1 jalapeno, seeded and chopped 1 (10-ounce) package raw spinach 4 cups low-sodium beef broth or stock 1 tablespoon chili powder 2 teaspoons onion powder 2 teaspoons ground cumin 1 teaspoon garlic powder ½ teaspoon dried Italian seasoning DiabetesLoophole.com 42

43 1. Heat the oil in a Dutch oven over medium heat. 2. Add the sausage and cook until browned drain the fat from the pan. 3. Stir in the peppers, tomatoes, and jalapenos then season with salt and pepper. 4. Add the spinach then cover the pot and cook for 5 to 6 minutes until the spinach is wilted. 5. Stir in the remaining ingredients then cover the pot and simmer on medium-low heat for 30 minutes. 6. Remove the lid and simmer for another 15 minutes. 7. Spoon the soup into bowls and serve with a dollop of sour cream. Egg Salad-Stuffed Avocado Servings: 4 Net Carbs: 6.5g 6 large eggs 2 tablespoons mayonnaise 2 teaspoons lemon juice 1 ½ teaspoons Dijon mustard ¼ teaspoon salt ¼ teaspoon pepper 4 medium ripe avocadoes 1. Place the eggs in a saucepan and fill it with water. 2. Bring the water to boil over medium-high heat and boil for 10 minutes. 3. Remove the eggs to an ice bath to cool then crack the shells and peel the eggs. 4. Dice the eggs into a bowl then stir in the remaining ingredients except for the avocado. 5. Cut the avocadoes in half and scoop a few tablespoons out of the middle of each. 6. Spoon the egg salad into the avocado halves to serve. DiabetesLoophole.com 43

44 Dinner Recipes Rosemary-Roasted Lamb Chops Servings: 4 Net Carbs: 2g 3 tablespoons olive oil 1 ½ tablespoons minced garlic ½ tablespoon chopped rosemary 1 teaspoon chopped thyme 2 teaspoons salt 1 teaspoon pepper 12 bone-in lamb chops 1. Preheat the broiler in your oven to high heat. 2. Combine the olive oil, garlic, rosemary, thyme, salt and pepper in the blender. 3. Blend the mixture into a smooth paste. 4. Toss the lamb chops with the paste and place them on a roasting pan. 5. Broil for 3 minutes on each side then serve hot. Blue Cheese Burgers Servings: 4 Net Carbs: 1g 1 ½ pounds lean ground beef 2 ounces softened cream cheese 1/3 cup crumbled blue cheese Salt and pepper DiabetesLoophole.com 44

45 1. Place the ground beef in a mixing bowl. 2. Add the cream cheese, blue cheese, salt and pepper and stir well. 3. Shape the mixture into four even-sized patties by hand. 4. Place the burgers under the broiler until cooked to the desired level. Serve hot. Slow Cooker Beef Stroganoff Servings: 6 Net Carbs: 3g ½ tablespoon paprika 1 teaspoon garlic powder 1 teaspoon onion powder ¾ teaspoons dried thyme 1 ½ teaspoons salt ½ teaspoon pepper 2 pounds beef stew meat 8 ounces fresh sliced mushrooms 1 small yellow onion, sliced 1/3 cup canned coconut cream 1 tablespoon red wine vinegar 1. Combine the paprika, garlic powder, onion powder, thyme, salt and pepper in a large bowl. 2. Toss in the beef stew meat until evenly coated. 3. Combine the mushrooms and onion in a slow cooker then add the beef on top. 4. Cover and cook on low heat for 4 ½ hours until the meat is almost done. 5. Stir in the coconut cream and red wine vinegar then cook on high for 1 hour. DiabetesLoophole.com 45

46 Easy Sloppy Joes Servings: 8 Net Carbs: 14.5g 1 teaspoon olive oil 1 small yellow onion, chopped 1 small green pepper, chopped 1 pound lean ground beef 1 ½ cups tomato ketchup 2 tablespoons light brown sugar 1 tablespoon Worcestershire sauce ½ teaspoon salt ¼ teaspoon pepper 1. Heat the oil in a large skillet over medium-high heat. 2. Add the onions and peppers and sauté for 5 minutes. 3. Stir in the beef and cook until browned drain off the fat. 4. Stir in the remaining ingredients and simmer on medium-low for 10 minutes until thickened. 5. Serve as desired. Mexican-Style Beef Casserole Servings: 6 Net Carbs: 17g 1 ½ pounds lean ground beef 1 cup canned pinto beans, rinsed and drained 1 cup tomato sauce ½ cup tomato salsa 1 ½ teaspoons chili power 1 cup shredded taco cheese 1. Preheat the oven to 375 F. 2. Cook the ground beef in a skillet over medium-high heat until browned then drain the fat. 3. Combine the cooked beef with the bean, tomato sauce, salsa and chili powder in an ungreased casserole dish. 4. Cover with foil and bake for 45 minutes, stirring once halfway through. 5. Remove the foil then sprinkle with cheese and bake for 5 minutes until cheese is melted. DiabetesLoophole.com 46

47 Cheddar Bacon Burgers Servings: 4 Net Carbs: 0.5g 1 ½ pounds lean ground beef 3 ounces shredded cheddar cheese 6 slices bacon, chopped Salt and pepper 1. Place the ground beef in a mixing bowl. 2. Add the cheddar cheese, chopped bacon, salt and pepper and stir well. 3. Shape the mixture into four even-sized patties by hand. 4. Place the burgers under the broiler until cooked to the desired level. Serve hot. Slow Cooker Pot Roast Servings: 8 Net Carbs: 0g 2 tablespoons olive oil 1 (3-pound) boneless beef chuck roast 2 cups water ¼ teaspoon cornstarch 1. Heat the oil in a large Dutch oven over medium-high heat. 2. Season the roast with salt and pepper then sear on all sides until browned. 3. Pour in the water then bring to a boil. 4. Cover the Dutch oven then simmer on low heat for 3 to 4 hours. 5. Remove the roast to a large bowl and cut into large chunks. 6. Whisk the cornstarch into the liquid in the slow cooker then add the meat back. 7. Cook on low heat, covered, for another 15 minutes until thickened. Serve hot. DiabetesLoophole.com 47

48 Ginger-Seared Flank Steak Servings: 4 Net Carbs: 7g ¼ cup sesame oil 2 tablespoons minced garlic 1 tablespoon minced ginger 1 tablespoon honey 2 teaspoons salt 1 teaspoon black pepper 1 ½ pounds flank steak 1. Whisk together all of the ingredients except for the steak in a bowl. 2. Place the steak in a shallow dish and pour the marinade over it, turning to coat. 3. Cover and let rest for 30 minutes. 4. Heat 1 tablespoon olive oil a large skillet to medium-high heat. 5. Add the steak and cook for 6 to 8 minutes on each side until done to the desired level. 6. Remove to a cutting board and let rest 10 minutes before slicing to serve. Garlic Herbed Turkey Burgers Servings: 4 Net Carbs: 0.5g 1 ½ pounds lean ground turkey 2 tablespoons fresh chopped cilantro 2 tablespoons fresh chopped parsley 1 tablespoon fresh chopped basil 1 teaspoon minced garlic Salt and pepper 1. Place the ground turkey in a mixing bowl. 2. Add the herbs, garlic, salt and pepper and stir well. 3. Shape the mixture into four even-sized patties by hand. 4. Place the burgers under the broiler until cooked to the desired level. Serve hot. DiabetesLoophole.com 48

49 Bacon-Wrapped Meatloaf Servings: 8 Net Carbs: 10g 1 pound lean ground beef 1 pound lean ground pork 1 medium yellow onion, chopped 2 cloves minced garlic 2 large eggs, whisked ¾ cups ketchup ¼ cup apple cider vinegar 2 tablespoons brown sugar 8 strips uncooked bacon 1. Preheat the oven to 350 F and line a rimmed baking sheet with foil. 2. Place the ground beef and ground pork in a large mixing bowl. 3. Stir in the onions, garlic, and eggs then season with salt and pepper. 4. Transfer the mixture to the baking sheet and shape into a loaf. 5. Whisk together the ketchup, apple cider vinegar, and brown sugar in a bowl then spoon over the meatloaf. 6. Drape the pieces of bacon over the meatloaf, crossing them. 7. Bake for 70 to 80 minutes until the meatloaf is cooked through. 8. Remove to a cutting board and let rest 10 minutes before slicing to serve. Bacon-Wrapped Pork Tenderloin Servings: 4 Net Carbs: 0g 1 pound boneless pork tenderloin 9 slices uncooked bacon 1 tablespoon olive oil 1. Preheat your oven to 350 F. 2. Lay the strips of bacon out flat on a cutting board, overlapping the edges slightly. 3. Place the tenderloin over the bacon and season with salt and pepper. DiabetesLoophole.com 49

50 4. Wrap the bacon around the tenderloin, tucking in the edges. 5. Heat the oil in a large oven-proof skillet over high heat. 6. Place the tenderloin in the skillet and sear it well on all sides. 7. Transfer the skillet to the oven and bake for 25 to 30 minutes until cooked through. 8. Remove from oven and baste with juices then let rest 5 minutes before slicing. Balsamic Chicken Drumsticks Servings: 6 Net Carbs: 1g 2 pounds bone-in chicken drumsticks 2 tablespoons olive oil ¼ cup balsamic dressing 1. Preheat the oven to 400 F. 2. Heat the oil in a large skillet over medium-high heat. 3. Season the chicken with salt and pepper to taste then add it to the skillet. 4. Cook the chicken for 2 minutes on each side until browned. 5. Transfer the chicken to a glass baking dish and pour the balsamic dressing over it. 6. Bake for 25 minutes then turn the drumsticks and bake for another 25 minutes until the chicken is cooked through. Lemon Garlic Roasted Chicken Servings: 8 Net Carbs: 2g 1 (5-pound) roasting chicken 1 head garlic, unpeeled 2 tablespoons olive oil 2 teaspoons fresh chopped parsley 2 teaspoons fresh chopped rosemary 2 teaspoons fresh chopped thyme 2 teaspoons fresh chopped oregano 1 teaspoon salt ½ teaspoon pepper 2 lemons, halved 1. Preheat the oven to 350 F. 2. Remove the bag of giblets from the chicken cavity and rinse the chicken, inside and out, with cool water. 3. Pat the chicken dry then place the garlic in the cavity. 4. Combine the olive oil, herbs, salt and pepper in a food processor and blend smooth. 5. Spread the paste over the chicken, working it into the skin by hand. 6. Place the chicken breast side-up in a roasting pan and squeeze the lemon over it put the lemon halves in the cavity. 7. Close the opening with metal skewers and tie the drumsticks together with kitchen string. 8. Bake the chicken for 1 ½ to 1 hour 45 minutes until the internal temperature of the breast reads 180 F. 9. Remove the chicken to a cutting board and cover loosely with foil. 10. Let rest for 15 minutes before carving. DiabetesLoophole.com 50

51 Easy Chicken Tikka Masala Servings: 5 Net Carbs: 6g 2 ½ pounds boneless chicken thighs 1 inch fresh grated ginger 1 tablespoon minced garlic 1 ½ tablespoons garam masala 1 tablespoon salt 2 teaspoons onion powder 2 teaspoons smoked paprika 1 (10-ounce) can diced tomatoes 3 tablespoons tomato paste 1 cup canned coconut milk, stirred well 1 cup heavy cream 1 teaspoon xanthan gum Fresh chopped cilantro, to serve 1. Spread the chopped chicken in a slow cooker then add the garlic and ginger. 2. Stir in the dried spices as well as the diced tomatoes and tomato paste. 3. Add ½ cup of the coconut milk then stir well and cover the slow cooker. 4. Cook on low heat for 6 hours then stir in the remaining ingredients. 5. Cook on high heat, covered, for 15 minutes until thick then serve hot. DiabetesLoophole.com 51

52 Mediterranean Chicken Casserole Servings: 4 Net Carbs: 8g 1 cup diced tomatoes 1 (14-ounce) can artichoke hearts, drained and chopped 3 green onions, sliced thin ¾ cups crumbled feta cheese ¼ cup olive oil 1 tablespoon Greek seasoning blend 4 boneless skinless chicken breasts 1. Preheat the oven to 350 F. 2. Combine the tomatoes, artichokes and green onions in a mixing bowl. 3. Toss in the feta cheese, olive oil, and Greek seasoning mix. 4. Pound the chicken breasts with a meat mallet then lay them in a glass baking dish. 5. Spread the veggie and feta mixture over the chicken. 6. Bake for 40 to 50 minutes until the chicken is cooked through. Serve hot. Honey Dijon Chicken Thighs Servings: 6 Net Carbs: 9g 2 pounds boneless, skinless chicken thighs ¼ cup Dijon mustard 3 tablespoons honey 1 tablespoon fresh chopped thyme 1. Preheat the oven to 375 F and line a rimmed baking sheet with foil. 2. Whisk together all of the ingredients (aside from the chicken) in a mixing bowl. 3. Toss the chicken thighs in the sauce then place them on the baking sheet. 4. Bake for 40 to 45 minutes until the juices run clear. 5. Let the chicken thighs rest for 5 minutes before serving. DiabetesLoophole.com 52

53 Garlic Herb Roasted Chicken Servings: 8 Net Carbs: 2g 1 (5-pound) roasting chicken 1 head garlic, unpeeled 2 sprigs fresh rosemary 2 sprigs fresh thyme 2 tablespoons olive oil 3 cloves minced garlic 1 tablespoon fresh chopped parsley 1 tablespoon fresh chopped oregano 1 tablespoon fresh chopped basil 1 teaspoon salt ½ teaspoon pepper 1. Preheat the oven to 350 F. 2. Remove the bag of giblets from the chicken cavity and rinse the chicken, inside and out, with cool water. 3. Pat the chicken dry then place the garlic head and the sprigs of rosemary and thyme in the cavity. 4. Combine the olive oil, herbs, garlic, salt and pepper in a food processor and blend smooth. 5. Spread the paste over the chicken, working it into the skin by hand. 6. Place the chicken breast side-up in a roasting pan. 7. Close the opening with metal skewers and tie the drumsticks together with kitchen string. 8. Bake the chicken for 1 ½ to 1 hour 45 minutes until the internal temperature of the breast reads 180 F. 9. Remove the chicken to a cutting board and cover loosely with foil. 10. Let rest for 15 minutes before carving. DiabetesLoophole.com 53

54 Grilled Chili Lime Shrimp Servings: 5 Net Carbs: 9g 1 ½ pounds uncooked shrimp, peeled and deveined 1/3 cup fresh lime juice 3 tablespoons olive oil 2 ½ tablespoons Thai sweet chili sauce 2 tablespoons fresh chopped cilantro 1 teaspoon fresh minced garlic 1 tablespoon honey 1. Soak the skewers in water for 1 hour before using. 2. Rinse the shrimp well then pat dry and set aside. 3. Combine the lime juice, oil, chili sauce, cilantro, and garlic in a bowl. 4. Whisk in the honey then toss in the shrimp to coat. 5. Let the shrimp soak for 30 minutes then slide them onto the skewers. 6. Preheat the grill to medium-high heat and brush the grates with oil. 7. Place the skewers on the grill and cook until lightly charred then flip and cook for 30 seconds more. Almond-Crusted Tilapia Fillets Servings: 4 Net Carbs: 1.5g ¼ cup almond meal ½ cup grated parmesan cheese ¼ teaspoon lemon pepper seasoning 4 (6-ounce) boneless tilapia fillets 1 large egg, beaten well 2 tablespoons butter 1. Combine the almond meal, parmesan cheese and lemon pepper seasoning in a shallow dish. 2. Dip the fillets in the egg then dredge in the almond mixture. 3. Melt the butter in a large skillet over medium-high heat. 4. Add the fillets to the skillet and cook for 3 to 4 minutes on each side until the crust is browned and the fish is just cooked through. DiabetesLoophole.com 54

55 Honey-Baked Salmon Fillets Servings: 4 Net Carbs: 4.5g 4 (6-ounce) boneless salmon fillets 1 to 2 tablespoons honey 1. Brush the salmon fillets with honey then season with salt and pepper. 2. Place the fillets on a foil-lined baking sheet. 3. Bake at 375 F for 15 to 18 minutes until the flesh flakes easily with a fork. Spicy Fish Curry Servings: 4 Net Carbs: 5.5g 4 tablespoons coconut oil, divided ½ small red onion, chopped 1 tablespoon minced garlic 1 teaspoon fresh grated ginger ½ teaspoon whole mustard seeds 1 teaspoon curry powder ½ teaspoon ground turmeric ½ teaspoon salt ¼ teaspoon ground cumin 1 (15-ounce) can coconut milk, shaken 4 (6-ounce) white fish fillets Fresh chopped cilantro 1. Melt half the coconut oil in a large saucepan over medium heat. 2. Add the onion, garlic, ginger and mustard seeds then sauté for 5 minutes. 3. Stir in the spices and cook for another 3 minutes. 4. Add the coconut milk then bring to a boil. 5. Reduce heat and simmer for 15 minutes. 6. Heat the remaining coconut oil in a large skillet over medium-high heat. 7. Cook the fish for 2 to 3 minutes on each side. 8. Add the fish to the curry and simmer on low for 5 minutes. 9. Serve the curry hot with fresh cilantro. DiabetesLoophole.com 55

56 Baked Halibut With Coconut Cream Servings: 4 Net Carbs: 4g 4 (6-ounce) boneless halibut fillets 2 tablespoons lemon juice Curry powder to taste 1 cup canned coconut milk, stirred ¼ cup ground flaxseed 2 tablespoons nutritional yeast ½ teaspoon onion powder ½ teaspoon garlic powder Pinch dried Italian seasoning 1. Brush the halibut fillets with lemon juice then season with salt, pepper and curry. 2. Place the fillets a foil-lined baking sheet. 3. Bake at 425 F for 10 to 12 minutes until the flesh flakes easily with a fork. 4. While the fish is cooking, combine the remaining ingredients in a blender. 5. Blend until smooth and well combined then drizzle over the fish to serve. Pesto Grilled Salmon Servings: 4 Net Carbs: 1.5g 1 ½ cups fresh basil ¼ cup toasted pine nuts ¾ cups grated parmesan 1 clove minced garlic 2/3 cups olive oil 4 (6-ounce) boneless salmon fillets (1-inch thick) Olive oil 1. Combine the basil, pine nuts, parmesan, and garlic in a food processor. 2. Pulse the mixture several times to combine. 3. With the processor running, drizzle in the olive oil. 4. Season with salt and pepper to taste. DiabetesLoophole.com 56

57 5. Brush the salmon fillets with olive oil then season with salt and pepper. 6. Spoon some of the pesto over each fillet and place it on a foil-lined baking sheet. 7. Bake at 375 F for 15 to 18 minutes until the flesh flakes easily with a fork. Sesame-Crusted Tuna Steaks Servings: 6 Net Carbs: 1.5g 6 (6-ounce) tuna steaks (1-inch thick) ½ cup raw sesame seeds ¼ cup olive oil 1. Heat the oil in a large nonstick skillet over mediumhigh heat. 2. Season the tuna with salt and pepper to taste then coat both sides with sesame seeds. 3. Place the tuna in the skillet and cook for 2 to 3 minutes until the seeds are browned. 4. Turn the tuna and cook for another 2 to 3 minutes until the tuna is just seared and the seeds are browned. 5. Slice the tuna thin to serve. Grilled Salmon With Cilantro Lime Sauce Servings: 4 Net Carbs: 9g 1-pound boneless salmon fillet Olive oil, as needed 1 ripe avocado, pitted and chopped ½ cup mayonnaise ¼ cup fresh chopped cilantro 1 tablespoon lime juice 1. Preheat the grill to medium heat and brush the grates with olive oil. 2. Brush the salmon with olive oil and season with salt and pepper. 3. Place the salmon skin-side-down on the grill then cover the grill and cook for 15 to 20 minutes until the salmon is cooked through. 4. While the salmon is cooking, combine the remaining ingredients in a blender and blend until smooth. 5. Cut the salmon into fillets and drizzle with sauce to serve. DiabetesLoophole.com 57

58 Zucchini Pasta With Meat Sauce Servings: 6 Net Carbs: 15g 5 medium to large zucchini 2 tablespoons olive oil 1 medium yellow onion, chopped 1 stalk celery, diced 1 tablespoon minced garlic 1 pound lean ground beef 2 (14-ounce) cans crushed tomatoes 6 ounces tomato paste ½ cup dry red wine 1 ½ teaspoons dried Italian seasoning Parmesan cheese, to serve 1. Use a spiralizer or vegetable peeler to peel the squash into noodles. 2. Spread the noodles out in a colander then sprinkle with salt and let drain 20 minutes. 3. Pat the noodles dry with paper towels. 4. Heat the oil in a medium skillet over medium-high heat. 5. Add the onions, celery and garlic and sauté for 3 to 4 minutes. 6. Stir in the ground beef and cook until browned then drain the fat. 7. Add the rest of the ingredients then bring to a boil. 8. Reduce heat and simmer for 30 minutes. 9. Stir in the noodles and toss to coat with sauce. 10. Remove from heat and top with the parmesan cheese to serve. DiabetesLoophole.com 58

59 Squash Pasta With Kale Pesto Servings: 4 Net Carbs: 7.5g 2 cups chopped kale 1 cup fresh chopped basil 1 teaspoon salt ¼ cup olive oil ½ cup parmesan cheese ¼ cup chopped walnuts 1 tablespoon minced garlic 4 medium to large summer squash 2 tablespoons butter 1. Combine the kale, basil and salt in a food processor. 2. Pulse several times then leave the motor running while you drizzle in the oil. 3. Add the parmesan cheese, walnuts, and garlic and blend smooth. 4. Use a spiralizer or vegetable peeler to peel the squash into noodles. 5. Spread the noodles out in a colander then sprinkle with salt and let drain 20 minutes. 6. Pat the noodles dry with paper towels. 7. Melt the butter in a medium skillet over medium-high heat. 8. Add the pesto and cook for 60 seconds. 9. Stir in the noodles and toss to coat with pesto. Cook until heated through. Chicken Alfredo With Zucchini Noodles Servings: 4 Net Carbs: 6g 4 medium to large zucchini ¼ cup butter 1 tablespoon minced garlic 1 cup heavy cream ½ cup grated parmesan 1 teaspoon dried basil 4 boneless skinless chicken breast halves, sliced thin 1. Use a spiralizer or vegetable peeler to peel the zucchini into noodles. 2. Spread the noodles out in a colander then sprinkle with salt and let drain 20 minutes. 3. Pat the noodles dry with paper towels. 4. Melt the butter in a medium skillet over medium-high heat. 5. Add the garlic and cook for 60 seconds. 6. Whisk in the heavy cream then stir in the parmesan one tablespoon at a time. 7. Season with salt, pepper and dried basil then simmer for 3 to 5 minutes. 8. While the sauce is simmering, heat some oil in another skillet. 9. Add the sliced chicken and cook until it is no longer pink. 10. Stir in the noodles into the sauce and toss to coat then stir in the chicken. 11. Cook until just heated through then serve hot. DiabetesLoophole.com 59

60 Lasagna With Zucchini Noodles Servings: 6 Net Carbs: 6g 3 large zucchini 1 pound lean ground beef 2 cups marinara sauce 1 teaspoon salt ½ teaspoon pepper ½ teaspoon dried oregano ½ teaspoon dried basil 2 cups whole-milk ricotta 8 ounces shredded mozzarella cheese ¼ cup grated parmesan cheese 1 large egg, whisked well 1. Preheat the oven to 350 F. 2. Peel the zucchini into long ribbons using a potato peeler then lay them out flat on a clean towel. 3. Sprinkle the zucchini with salt and let rest for 15 minute then pat dry. 4. Cook the ground beef in a skillet over medium-high heat until browned then drain the fat. 5. Stir in the marinara sauce and season with salt, pepper, oregano, and basil. 6. In a bowl, stir together the cheeses and the egg. 7. Spread half of the meat sauce in a greased casserole dish. 8. Put down a layer of zucchini noodles then add half of the cheese mixture. 9. Add the rest of the meat mixture followed by the remaining noodles and the rest of the cheese. 10. Cover with foil and bake for 40 minutes. 11. Remove the foil then bake another 15 minutes until the cheese is browned. 12. Let the casserole set for 15 minutes before eating. DiabetesLoophole.com 60

61 Garlic Parmesan Squash Noodles Servings: 4 Net Carbs: 6g 4 medium to large zucchini ½ stick salted butter 1 tablespoon minced garlic 1 cup grated parmesan cheese 1. Use a spiralizer or vegetable peeler to peel the squash into noodles. 2. Spread the noodles out in a colander then sprinkle with salt and let drain 20 minutes. 3. Pat the noodles dry with paper towels. 4. Melt the butter in a medium skillet over medium-high heat. 5. Add the garlic and cook for 60 seconds. 6. Stir in the noodles and toss to coat with garlic butter. 7. Remove from heat and stir in the parmesan cheese to serve. DiabetesLoophole.com 61

62 Conclusion Congratulations! You have made it through the entire 30-day fat shred plan. By now it should be evident to you just how quick and easy this solution is. By changing what you eat rather than how much you eat (though you should still stick to recommended portion sizes) you can turn your body into a fat-burning machine. Before you know it, your body will start eating through your stored fat and the pounds will come melting off! And all you have to do is follow the simple 30-day meal plan in this book. What else can you do to maximize your results with the 30-day fat shred plan? First things first you want to drink as much water as you can throughout the day. Water is important for your digestion and it will help to flush all that extra fat from your body. Aim to drink about six to eight glasses of water per day. You should also be mindful of snacking if you get hungry between meals, try snacking on a handful of nuts, a slice of cheese, or a piece of beef jerky. Don t reach for those high-carb snacks like potato chips or French fries! Finally, consider adding some exercise to your daily routine. You don t have to join a gym or buy expensive exercise DVDS just try to get up and moving for 20 to 30 minutes a day. So, if you are ready to shed those extra pounds and flush away your fat, don t delay any longer. Get started with the 30-day fat shred plan today! DiabetesLoophole.com 62