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Keto Diet Plan For 30 Day Low Carb Diet For Lose Belly Fat

Keto Diet Plan For 30 Day Low Carb Diet For Lose Belly Fat
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Keto Diet Plan – this is our 30-day Low Carb Diet “Ketosis Plan”. The book can be used as a guide to help you lose belly fat fast at home, whether you are new to low carb or have been following it for some time and need a plan to help you.

Start your diet by keeping a food journal. Record everything you eat, how you feel, what you did at the time, and where you went. This will give you information about yourself, temptations, and emotional states that may encourage you to snack. It could also help you lose weight once you start tracking how much you eat.

There are many good options for carb counting software available today, but my favorite is CarbTrack. You can use a simple pad of paper, but keep accurate records in order to ensure your success.

Wait 10 minutes before you eat to feel full. You should set achievable goals. Do not say “I want 50 pounds to lose.” Instead, say “I want 5 pounds per month.” Sleep enough, but not too much.

Avoid sugar as much as possible. High-sugar foods can make you crave more. Splenda is a great sugar substitute for baking. It can also be used in any low-carb snack, treat, or item.

Get six to eight glasses of water per day. Water acts as a natural diuretic, so it helps reduce water retention. It can be taken before meals to reduce appetite and give you a “full” feeling. Begin your diet with a friend. Support groups are essential.

Caring people can help each other succeed. You can start your own group, even with one person.

Contents

Keto Diet Plan For 30 Day Guide Step by Step

30 days keto diet plan

Day 1 – Keto Diet Plan

Breakfast: Phony Macaroni and Cheese

  • 1 lb. tofu, firm – well-drained * 2 cups cheddar cheese
  • 2 eggs
  • 1/4 cup heavy cream salt and pepper – to taste
  • onion and garlic – to taste nutmeg – to taste
  • dry mustard – to taste cayenne – to taste

Make sure you use the firmest tofu available for this recipe. You may also want to be generous with the spices and use some extra sharp cheese to liven up the normally bland flavor of tofu.

Drain tofu well, making sure to squeeze out all extra moisture, and slice into small pieces (use a French fry cutter or equivalent for consistent sizes). In a separate bowl, mix together eggs, cream, and cheese. Stir tofu pieces into the mixture and add seasonings as desired. Transfer mixture to a casserole dish or greased pie plate and bake at 375 for 30 – 45 minutes or until golden brown.

Yields 4 servings

Total Net carbs: 2.6 grams per serving

Lunch: Bacon Cheeseburger

  • 1 lb ground beef 1 egg
  • 4 oz. cheddar cheese
  • 4 oz. mozzarella cheese 4 slices bacon
  • garlic powder, salt, and pepper
  • Preheat oven to 350

Precook bacon in conventional oven or microwave. When cooked, crumble bacon and set aside as toppings. In a large skillet, brown ground beef and drain remaining fat. Mix in egg, cheddar, garlic powder, salt, and pepper to taste. Transfer to a glass casserole dish and top with mozzarella. Bake for 30-35 minutes. Top with bacon crumbles.

Yields 3 servings

Total net carbs: 2 grams per serving

Dinner: Low Carb Deep Dish Quiche Pizza

  • 4 ounces cream cheese Three eggs
  • 1/4 cup parmesan cheese 1/3 cup heavy cream
  • 1/2 teaspoon oregano
  • 2 cups shredded Italian cheese (mozzarella, romano, parm mix – of your choice) 1/4 teaspoon garlic powder
  • 1/4 cup tomato sauce
  • 1 cup shredded mozzarella 20 slices pepperoni

Preheat oven to 375 degrees. In a mixing bowl, beat together the eggs and cream cheese until smooth. Stir in heavy cream, parmesan, and spices. Pour 2 cups cheese into a nonstick, 13×9 inch baking pan or equivalent. Add the egg mixture on top of the cheese and blend together so that cheese is suspended in the mixture and not concentrated at the bottom of the pan. Bake in oven for approximately 30 minutes and then briefly remove the pan to add on layers of mozzarella and pepperoni. Return to oven for 10 more minutes or until the dish is bubbly and brown.

Yields 4 servings

Total Net carbs: 6 grams per serving

Total Net carbs for Day 1 of keto diet plan based on a single serving per meal: 10.6 grams

Day 2

Breakfast: Strawberry Crepes

  • Butter (enough to fry crepes) 3 large eggs
  • 2/3 cup heavy cream
  • 3 tablespoons Dr. Atkins Bake Mix 4 tablespoons sugar substitute
  • 1/8 teaspoon almond extract 1/4 teaspoon vanilla extract
  • 1/2 teaspoon orange zest grated

Strawberry filling:

  • 2 cups strawberries, washed, hulled, and sliced 6 tablespoons Sugar Twin sugar substitute

Prepare a heavy, 8-inch skillet or crepe pan with heated butter. Whisk all crepe ingredients together in a mixing bowl. Once the butter stops foaming, pour 1/6 crepe mixture into skillet, making sure to cover the bottom evenly. Cook until the bottom is browned and the top is set. Use a spatula to flip the crepe and brown the other side. Once done, transfer to a paper towel. Repeat this procedure with the remaining batter and butter.

Next, make your filling by combining strawberries with sugar substitute and spoon about

  • ¼ of the mixture on each crepe. Add light whipped cream to taste and garnish with remaining strawberries.

Yields 6 servings

Total Net carbs: 6.6 grams per serving

Lunch: Ham-Asparagus Brunch Cake

  • 2 Tablespoons butter
  • 3 Tablespoons sliced green onion
  • About 1/2 pound fresh asparagus, cut (about 1 1/2 cups) 6 eggs
  • 1/3 cup heavy cream
  • 1 teaspoon dried mustard 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 cups cooked ham, chopped
  • 6 ounces Cheddar cheese, shredded

Preheat oven to 350. In a large, heavy skillet, melt butter over medium-high heat and cook onions and asparagus for 3 minutes. In a large mixing bowl, stir together eggs, cream, and seasonings. Place cooked onions, asparagus, and ham into a baking dish and pour the egg mixture on top. Bake for 10 -15 minutes and sprinkle cheese on top to taste.

Yields 10 servings

Total Net carbs: 2 grams per serving

Dinner: Lemon Marinated Sirloin

  • 1 pound steak, your choice of cuts
  • 1 teaspoon finely shredded lemon peel 1/2 cup lemon juice
  • bcup cooking oil
  • 2 Tablespoons sliced green onion 4 Teaspoons Splenda
  • 1 1/2 Teaspoons salt
  • 1 teaspoon Worcestershire sauce 1 teaspoon prepared mustard
  • 1/8 teaspoon pepper

If steak has fat around the edges, be sure to score them first with a knife. Place the steak into a shallow baking dish. Combine all ingredients to make the lemon marinade and pour over the steak. Allow sitting in the refrigerator for at least 4 hours so the marinade has a chance to soak in. Grill steak to your preference on an outdoor grill, adding leftover over marinade during cooking to maintain tenderness.

Yields 6 servings
Total Net carbs: 2 grams per serving

Total Net carbs for Day 2 of keto diet plan based on a single serving per meal: 10.6 grams

Day 3

Breakfast: Orange Nut Muffins

  • 6 eggs, separated
  • 1/4 teaspoon cream of tartar 8 Splenda packets
  • 1/4 cup soy flour
  • 1/4 cup walnuts, ground
  • 1 Teaspoon orange extract, divided 1 Tablespoon Brown Sugar Twin
  • 4 ounces cream cheese 1/4 cup heavy cream
  • 8 Splenda packets
  • 1 teaspoon orange extract

Combine egg whites with cream of tartar and 4 Splenda packets and beat until whites are stiff. Sprinkle on ½ Teaspoon orange extract. In a separate bowl, beat egg yolks together with 4 Splenda packets, and 1 Tablespoon Brown Sugar Twin. Add ½ Teaspoon orange extract. Add a spoonful of egg whites mixture to yolk mixture, stir well, then pour the entire yolk mixture into egg whites. Fold in ¼ cup soy flour and walnuts. Place mixture into 12 greased muffin cups and bake at 350 for 15 minutes. Reduce oven temperature to 325 and bake for another 15 minutes.

Yields 12 servings
Total Net carbs: 2.3 grams per serving

Lunch: German Cucumber Salad

  • 2 cucumbers, thinly sliced
  • 4 green onions, thinly sliced 3 small tomatoes
  • 2 Tablespoons snipped parsley 1/4 cup sour cream
  • 1/4 teaspoon mustard
  • 2 Tablespoons minced dill 1 Tablespoon vinegar
  • 1 Tablespoon heavy cream 1/2 Teaspoon salt
  • 1/2 Teaspoon pepper

Dice and combine cucumbers, onions, tomatoes, and parsley. Combine dressing ingredients separately then pour over salad and toss lightly. Chill at least 1 hour before serving.

Yields 6 servings
Total Net carbs: 9 grams per serving

Dinner: Turkey Broccoli Casserole

  • 2 (10 ounces) packages frozen broccoli 2 cups cooked and diced turkey
  • 1 (10 ounces) can cream of mushroom soup 1/2 cup heavy cream
  • 1/2 cup Cheddar cheese, grated
  • Preheat oven to 375. Cook broccoli according to package directions. Layer broccoli in a baking dish and spread turkey on top. Combine soup with cream and pour on top of the turkey. Sprinkle on grated cheese. Place in oven and bake for 30 minutes.

Yields 8 servings

Total Net carbs: 7 grams per serving

Total Net carbs for Day 3 of keto diet plan based on a single serving per meal: 19.3 grams

Day 4

Breakfast: Fried Eggs with Red Wine Vinegar

  • 1 Tablespoon butter
  • 4 eggs
  • ½ Teaspoon salt
  • 1/8 Teaspoon pepper 1/8 Teaspoon marjoram
  • 2 teaspoons red wine vinegar
  • ½ Teaspoon parsley

Break eggs into skillet over ½ Tablespoon melted butter. Add spices and cook until whites are solid. Place eggs onto serving plates. Melt the remaining ½ Tablespoon of butter and heat for two minutes. Stir in red wine vinegar and allow the mixture to cook for another minute. Pour over eggs. Garnish with parsley

Yields 2 servings
Total Net carbs: 1 gram per serving

Lunch: Salami Roll-Ups

  • 5 large slices of hard salami
  • 1 Tablespoon cream cheese 2 celery stalks
  • Soften cream cheese in the microwave and spread on salami, roll up. Enjoy celery on the side.

Yields 1 serving
Total Net carbs: 5.9 grams per serving

Dinner: Mexican Veal Sausages

  • 1 1/2 pounds ground veal
  • 2 green onions, finely chopped (1/3 cup) 2 tablespoons fresh cilantro, chopped
  • 2 tablespoons green or red salsa 1/2 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper 2 tablespoons olive oil
  • 1/4 cup green or red salsa for garnish
  • 1/4 cup sour cream for garnish
  • 1 lime, cut into slices or wedges, for garnish

Combine veal, onion, and all spices in a mixing bowl and blend together (mash together with bare hands for best results!). Shape mixture into 4 sausage links. Heat oil in a nonstick skillet on high heat and brown sausage for 8-10 minutes, turning frequently.

Yields 4 servings
Total Net carbs: 0.5 grams per serving

Total Net carbs for Day 4 of keto diet plan based on a single serving per meal: 7.4 grams

Day 5 – Keto Diet Plan

Breakfast: Sausage and Egg Muffins

  • 6 oz Ital. sausage 6 eggs
  • 1/8 cup heavy cream 3 oz cheese

Preheat oven to 350. Spray large muffin pans with cooking spray. Cut sausage links and place them 2 to a tin. Mix eggs with cream, salt, and pepper. Pour into tins over sausage. Sprinkle with ½ cheese, layer on the remaining egg mixture, and top off with cheese again. Bake for approximately 20 minutes or until eggs is done.

Yields 3 servings
Total Net carbs: 2.3 grams per serving

Lunch: Ham and Cheese Roll

  • 8 ounces cream cheese, softened 2 cup Cheddar cheese, shredded 1 Teaspoon grated onions
  • 1 teaspoon dry mustard 1/2 Teaspoon paprika
  • 2 1/4 ounces deviled ham
  • 1 Tablespoon parsley flakes
  • 1/2 cup pecans, chopped Parsley sprigs

Combine all ingredients except parsley and pecans. Mix well and chill for at least one hour. Shape mixture into 8 inch rolls and coat with pecans. Garnish with parsley and serve with crackers.

Yields 8 servings

Total Net carbs: 2 grams per serving

Dinner: Golden Mushroom Chicken Thighs

  • 6 chicken thighs
  • 1 can golden mushroom soup

Remove all skin from thighs and rinse chicken under cold water. Place thighs into a crockpot or slow cooker and pour in mushroom soup. Cook on high for 3-4 hours until meat is tender and falls off the bone.

Yields 6 servings

Total Net carbs: 4 grams per serving

Total Net carbs for Day 5 of keto diet plan based on a single serving per meal: 14.3 grams

Day 6

Breakfast

½ cup Flax O’ Meal Butter-Pecan Hot Cereal
¼ cup serving of fresh cantaloupe 1 large glass of cold water

Total Net carbs: 5.3 grams per serving

Lunch” Spicy Sausage and Ground Beef Meatballs

  • 2 Ibs sausage
  • 1 Ib ground beef 3 eggs
  • 2 tbs minced onion
  • 1/2 Ib shredded cheddar cheese black pepper to taste

This recipe makes approximately 50 meatballs, so you’ll want to make it in advance and freeze the remainder to use Later for quick meals and snacks.

Preheat oven to 350 degrees. Combine all ingredients in a bowl and mix well. Roy into 1-1/2″ basis and place on cookie sheet. Bake 20-25 minutes.

yields approximately 50 servings

total Net carbs: Less than 1 gram per serving

Dinner: Southwestern Skillet

  • 2 Tablespoons sliced almonds
  • 1 yellow sweet pepper, cut into bite-sized strips 1 fresh jalapeno, seeded and chopped
  • 1 Tablespoon olive oil or cooking oil
  • 4 medium tomatoes, peeled and chopped 1 -1-1/2 Teaspoons chili powder
  • ½ Teaspoon ground cumin
  • ¼ Teaspoon salt 4 eggs
  • 1 medium ripe avocado, seeded and peeled (optional)

Toast almonds over medium-high heat for 4-5 minutes in a large skillet and set aside. Return skillet to heat and add cooking oil. When oil is hot, add sweet pepper and jalapeno and cook until tender. Stir in chili powder, cumin, tomatoes, and salt. Bring to a boil Reduce heat, cover and simmer for 5 minutes. Break 1 egg into a measuring cup and carefully slide it into the tomato mixture. Repeat for each remaining egg. Cover and allow eggs to cook for approximately 5 minutes or until whites are set. Spoon egg and tomato mixture to a serving plate and sprinkle with salt and pepper to taste. Add toasted almonds and garnish with avocado slices.

Yields 4 servings

Total Net carbs: 8 grams per serving

Total Net Carbs for Day 6 of keto diet plan based on a single serving per meal: about 14.3 grams

Day 7

Breakfast: Zucchini Muffins

  • 1 cup Atkins Bake Mix
  • 1 cup finely ground almonds
  • 1-1 /2 cups granular sugar substitute 2 teaspoons cinnamon
  • 1 Teaspoon salt
  • 1 Teaspoon baking soda
  • ½ Teaspoon baking powder
  • ½ cup canola oil 4 eggs
  • 1 medium zucchini, coarsely grated 1 Teaspoon vanilla extract

Preheat oven to 350. Whisk together all dry ingredients in a large bowl. Mix wet ingredients, including zucchini together in a medium bowl. Stir wet ingredients into dry mix slowly, blending well. Pour mixture into a greased 8 x 4 loaf pan or greased muffin tins, depending on your preference. Bake for approximately one hour until golden brown and toothpick come out clean.

Yields about 12 servings

Total Net carbs: 3.5 grams per serving

Lunch: Tuna and Avocado Salad

  • 2 large hard-boiled eggs 2 Teaspoons hot sauce 1 cup avocado, mashed 1/2 cup onion, chopped 1 can tuna
  • 2 Tablespoons mayonnaise 2 Tablespoons pickle relish Fresh lemon juice
  • Salt, to taste

Peel eggs and mince with a dinner fork. Peel avocado and squeeze on ½ lemon juice to prevent discoloration. Mash avocado in with the egg. Drain tuna and mix into egg/avocado, adding onions, mayonnaise, relish, salt, and hot sauce. Stir well and serve over a bed of fresh lettuce.

Yields 4 servings

Total Net carbs: 9 grams per serving

Dinner: Dill Trout

  • 2 pounds pan-dressed trout (or other small fish), fresh or frozen 1 1/2 Teaspoons salt
  • 1/4 teaspoon pepper
  • 1/2 cup butter or margarine 2 Tablespoons dill weed
  • 3 Tablespoons lemon juice

Cut fish lengthwise and spread open to the season with salt and pepper. Prepare a frying pan with melted butter and dill weed. Place fish flesh side down and fry 2-3 minutes per side. Once done, remove fish and add lemon juice to butter and dill to create a sauce for garnishing.

Yields 6 servings

Total Net carbs: 1 gram per serving

Total Net carbs for Day 7 of keto diet plan based on a single serving per meal: 13.5 grams

Discover the Ancient Japanese Tonic to Melt 3 Pounds Every 3.5 Days

Day 8

Breakfast: Baked Eggs and Bacon

  • 6 slices of bacon 6 eggs
  • 1 nonstick muffin pan

For each muffin cup, take one slice of bacon and wrap it around 4 fingers to shape it into a circle. Place in muffin cup. Crack an egg into the center. Repeat for each serving. Place muffin pan in the oven and bake at 350 for about 40 minutes.

Yields 6 servings

Total Net Carbs: 1 gram per serving

Lunch: Shrimp and Nori Rolls

  • 1 cup shrimp
  • 1 Tablespoon Mayonnaise 1 thinly sliced green onion 2 sheets Nori
  • ¼ cucumber diced and seeded
  • 1 Tablespoon toasted sesame seeds

Drain and rinse shrimp. Combine with mayonnaise and green onions. Lay Nori on a flat surface and spoon on the shrimp and green onion mixture. Sprinkle with cucumber and sesame seeds. Roll tightly and cut into bite-size pieces.

Yields 4 servings

Total Net Carbs: 0.94 grams per serving

Dinner: Pinwheel Shepherds Pie

  • 1lb. lean ground beef
  • 2 tablespoons onion or garlic salt
  • 8 ounces low carb mushroom soup or sauce mix
  • ¼ cup ketchup
  • 1lb. package of frozen, mixed vegetables 1lb Atkin’s low carb bake mix or equivalent
  • Pre-heat oven to 375.

Mix low carb bake mix into dough per package instructions and roll flat into a circle roughly the same diameter as your skillet. Cut dough into equal-sized triangles and roll each triangle once from base to tip. Set aside.

In a nonstick skillet, stir in ground beef and onion salt and cook thoroughly until browned. Stir in mushroom soup/sauce, ketchup, and mixed vegetables. Bring mixture to a boil, then reduce heat to medium and cover and simmer 8 – 10 minutes or until vegetables are tender.

Remove skillet from heat and arrange dough triangles on top of the mixture with the tips pointing to the center. Place skillet in oven and bake at 375 for approximately 20 minutes or until the dough turns golden brown.

Yields about 8 servings

otal Net Carbs: 9 grams per serving

Total Net Carbs for Day 8 of keto diet plan based on single servings per meal: 10.94 grams

Day 9

Breakfast: Breakfast Burrito

  • 1/4 cup mushrooms 1/4 cup zucchini 1/3 cup tomato
  • 1 clove garlic
  • 2 eggs
  • dash cayenne pepper dash chili powder
  • 2 Tbsp salsa
  • 2 low carb tortilla shells Mexican cheese blend

Finely chop the garlic and dice the tomato, zucchini, and mushrooms. Pour mixture into eggs and add the pepper and chili powder. Stir until blended. Add mixture to skillet and scramble until done. Place a serving in one low-carb tortilla shell, sprinkle with cheese and salsa.

Yields 2 servings
Total Net carbs: 6 grams per serving

Lunch: Garlic Mashed Turnips

3 cups diced turnip
2 cloves garlic, minced 1/4 cup heavy cream
3 T melted butter salt, pepper

Boil turnips until tender. Drain and mash turnips as you would for mashed potatoes. Stir in heavy cream, butter, salt, pepper and garlic. Use food processor if you prefer to blend until smooth.

Yields 4 servings
Total Net carbs: 5 grams per serving

Dinner: Crustless Spinach Quiche

1 cup chopped onion
1 cup sliced fresh mushrooms 1 Tbsp. vegetable oil
1 pkg (10 oz) frozen chopped spinach, thawed 2/3 cup finely chopped ham
5 eggs
3 cups Monterey Jack or Cheddar cheese, shredded 1/8 tsp. pepper

Pour 1 Tbsp vegetable oil into a large skillet and sauté the onion and mushrooms until tender. Add in the spinach and ham. Continue to cook and stir the mixture until the excess moisture evaporates. Allow cooling slightly. Beat in the eggs and then add cheese, spinach, and pepper, making sure to blend well.

Spread mixture evenly into a greased 9-inch pie plate or quiche dish and bake at 350 degrees 40-45 minutes or until a knife inserted near the center comes out clean.

Yields about 4 servings
Total Net Carbs: 6 grams per serving

Total Net carbs for Day 9 of keto diet plan based on single servings per meal: 17 grams

Day 10 – Keto Diet Plan

Breakfast: Spinach and Cheese Omelet

  • Nonstick cooking spray 4 Eggs
  • Salt
  • Cayenne Pepper
  • ¼ shredded sharp cheddar cheese
  • 1 Tablespoon fresh chives, flat-leaf parsley or chervil 2/3 cup red pepper relish (see recipe)

Lightly coat an eight-inch nonstick skillet with cooking spray and heat over medium-high heat. In a mixing bowl, beat together the eggs, one dash of salt, and one dash of cayenne pepper until the mixture is frothy. Pour into skillet. Allow the egg to set, making sure to lift the edges frequently, and allow the uncooked portion to run under the cooked portion.
Continue until egg appears glossy and cooked, but still moist. Add ¾ of the cup of spinach and 2 tablespoons of red pepper relish, topping with cheese and chives.

Use a spatula to lift up the edges of the omelet and fold it in half. Sprinkle with remaining spinach and red pepper relish. Add additional cheese and chives to taste.

Red Pepper Relish Recipe:

  • 2/3 cup sweet red pepper
  • 2 Tablespoons chopped onion 1 Tablespoon cider vinegar
  • ¼ Teaspoon black pepper

Combine all ingredients in a bowl and set them aside while preparing the omelet. This should make about 2/3 cup of red pepper relish.

Yields 1 serving

Total Net Carbs: 1 gram per serving

Lunch: BLT

  • 4 slices bacon
  • 1 lg. Leaf lettuce 1/2 sliced tomato mayo

In place of bread, you’ll be using the lettuce to roll this up. Spread the desired amount of Mayonnaise on lettuce, add bacon slices, roll up and enjoy!

Yields 1 serving
Total Net Carbs: 4.9 grams per serving

Dinner: Filet Mignon with Portobello Sauce

  • 4 beef tenderloin steaks
  • 1 Teaspoon olive oil
  • ¼ Teaspoon black pepper
  • 2 large Portobello mushrooms (halved and sliced) 8 green onions cut into 1-inch pieces
  • 1 Tablespoon butter
  • 1/3 cup reduced sodium beef broth 2 Tablespoons Madeira or Port wine

Mix oil with pepper and use to baste both sides of steaks. Prepare sauce in a large skillet as follows: heat butter over medium-high heat and sauté mushrooms and onions until tender. Add broth and wine and bring to a boil. Remove from heat.

Charcoal grill method for steaks: Grill steaks uncovered over medium-hot coals to desired doneness. Turn steaks once halfway through grilling. When done, slice thin and smother with mushroom and onion sauté.

Yields 4 servings

Total Net Carbs: 3 grams per serving

Total Net carbs for Day 10 of keto diet plan based on single servings per meal: 8.9 grams

Day 11

Breakfast: Buttery Waffles with Strawberries

  • 4 eggs,separated
  • 1 Tablespoon “Just Whites” (egg white powder or substitute) 1 cup cottage cheese
  • 1 Tablespoon gluten flour 2 Tablespoons butter
  • 2 Tablespoons oat bran
  • ½ Teaspoon vanilla extract
  • ¼ Teaspoon cream of tartar
  • ¼ cup sliced strawberries

Mix egg whites from separated eggs with cream of tartar and beat until stiff peaks form. Blend egg yolks, “Just Whites”, cottage cheese, gluten flour, butter, oat bran, and vanilla separately in a blender until smooth. Fold blended mixture gently into egg whites.

Cook with a standard waffle iron coated with a nonstick cooking spray.

Yields about 8 servings

Total Net carbs: 5.56 grams per serving

*single waffle contains 2.25 grams and ¼ strawberries adds 2.91 grams

Lunch: Cream Cheese and Turkey Roll-Ups w/ Pork Rinds

  • 4 slices turkey breast deli meat 4 Tablespoons cream cheese
  • 1 serving pork rinds

Put 1 Tablespoon cream cheese onto turkey breasts and roll-up. Place in microwave for about 20 seconds until cream cheese melts. Enjoy pork rinds on the side.

Yield: n/a

Total Net carbs: approximately 1.6 grams

Dinner: Mustard-Glazed Halibut Steak

  • 1 6 ounces fresh or frozen halibut steak 1 Tablespoon butter
  • 1 Tablespoon lemon juice
  • ½Tablespoon Dijon mustard 1 Teaspoon fresh basil

Fish should be thawed before beginning. Heat butter, basil, lemon juice, and mustard in a small saucepan until butter is melted. Brush both sides of halibut steak with mixture. Grill fish over medium-hot coals on an outdoor barbecue grill for 8 -12 minutes or until fish begins to flake.

Yields 1 serving

Total Net carbs; 1 gram per serving

Total Net carbs for Day 11 of keto diet plan based on a single serving per meal: 8.16 grams

Day 12

Breakfast

  • ½ cup Flax O’ Meal Butter-Pecan Hot Cereal
  • ¼ cup serving of fresh cantaloupe 1 large glass of cold water
  • Total Net carbs: 5.3 grams per serving

Lunch: Spicy Sausage and Ground Beef Meatballs

  • 2 Ibs sausage
  • 1 Ib ground beef 3 eggs
  • 2 tbs minced onion
  • 1/2 Ib shredded cheddar cheese black pepper to taste

This recipe makes approximately 50 meatballs, so you’ll want to make it in advance and freeze the remainder to use Later for quick meals and snacks.

Preheat oven to 350 degrees. Combine all ingredients in a bowl and mix well. Roy into 1-1/2″ basis and place on cookie sheet. Bake 20-25 minutes.

yields approximately 50 servings

total Net carbs: Less than 1 gram per serving

Dinner: Southwestern Skillet

  • 2 Tablespoons sliced almonds
  • 1 yellow sweet pepper, cut into bite-sized strips 1 fresh jalapeno, seeded and chopped
  • 1 Tablespoon olive oil or cooking oil
  • 4 medium tomatoes, peeled and chopped 1 -1-1/2 Teaspoons chili powder
  • ½ Teaspoon ground cumin
  • ¼ Teaspoon salt 4 eggs
  • 1 medium ripe avocado, seeded and peeled (optional)

Toast almonds over medium-high heat for 4-5 minutes in a large skillet and set aside. Return skillet to heat and add cooking oil. When oil is hot, add sweet pepper and jalapeno and cook until tender. Stir in chili powder, cumin, tomatoes, and salt. Bring to a boil Reduce heat, cover and simmer for 5 minutes. Break 1 egg into a measuring cup and carefully slide it into the tomato mixture. Repeat for each remaining egg. Cover and allow eggs to cook for approximately 5 minutes or until whites are set. Spoon egg and tomato mixture to a serving plate and sprinkle with salt and pepper to taste. Add toasted almonds and garnish with avocado slices.

Yields 4 servings

Total Net carbs: 8 grams per serving

Total Net Carbs for Day 12 of keto diet plan based on a single serving per meal: about 14.3 grams

Day 13

Breakfast: Alternative French Toast

  • 2 Eggs
  • ¼ cup of heavy whipping cream 2 packages of sugar substitute Cinnamon to taste
  • ½ of a 3 oz. bag of unflavored Pork rinds

Crush the pork rinds as finely as you can without turning them into powder. Mix together the eggs, cream, sweetener, and cinnamon and pour into a bowl with pork rinds. Stir and allow the mixture to soak until you have a thick, goopy batter. Pour in batter and fry pancake-style in butter, browning both sides until done. Serve with your favorite low-carb syrup.

Yields about 2 servings

Total Net carbs: less than 2 grams per serving

Lunch: Chicken Breast Stir Fry

  • 1 cup Lettuce
  • 1 tomato
  • 1 chopped pepper 1 tbs oIive oiI
  • 1 chicken breast
  • A few ounces of your favorite Iow carb dressing

clean and chop vegetables and slice chicken into stir fry sized pieces. Heat wok with a little bit of cooking oil and stir fry chicken. When chicken is done, toss into a plastic container with the fresh vegetables and pour in the dressing. close with Iid and shake to coat.

yields 1 serving

total Net Carbs: 4 grams per serving

Dinner: Ground Beef and Cabbage Casserole

  • ½ lb ground beef
  • ½ cup chopped onion
  • ½ bag coleslaw mix
  • 1-1 /2 cups tomato sauce
  • 2 Tablespoons lemon juice

Brown ground beef first and set aside. Add onion and cabbage to the skillet and sauté until soft. Add ground beef back in along with tomato sauce and lemon juice. Bring mixture to a boil, then cover and simmer for 30 minutes.
Yields 3 servings
Total Net carbs: 8 grams per serving

Total Net carbs for Day 13 of keto diet plan based on a single serving per meal: about 12 grams

Day 14

Breakfast: Shrimp and Cheese Omelet

  • 3 medium Eggs
  • 1 tbsp Butter
  • 3 oz Shrimp, chopped
  • 1 oz Shredded Havarti Cheese, (or Monterey Jack Cheese) 2 tsp Fresh parsley, chopped
  • Green onions, (optional)
  • 1 tsp Basil, chopped (optional)

Whisk eggs in a bowl with parsley. Transfer to skillet and cook omelet style, adding shrimp, cheese, and onions before folding. Top with basil and extra cheese if desired.

Yields 1 serving
Total Net carbs: about 2.72 grams per serving

Lunch: Pumpkin and Macadamia Soup

  • 1 tablespoon macadamia or olive oil 1/2 cup roughly chopped macadamias 1 small onion, chopped
  • 1 teaspoon grated ginger
  • 3 cups diced or canned pumpkin 1 small tart apple, chopped
  • 3 cups chicken stock sour cream for topping
  • Whole or halved macadamias, roasted for garnish

Heat oil in a heavy stockpot and sauté macadamias, onions, and ginger for 2 – 3 minutes. Stir in apple and pumpkin slices and sauté for 2 – 3 minutes (if substituting canned pumpkin puree, add only the apple in the step above and use pumpkin puree when you add chicken stock). Pour in chicken stock. Bring to a boil then cover and simmer for 20 minutes or until apples/pumpkin become soft. Transfer to a blender and blend until smooth.

Yields 6 servings

Total Net carbs: 7.5 grams per serving

Dinner: Easy Meatloaf

  • 1-1 /2 lbs ground beef
  • 1 cup pork rind crumbs 1 egg
  • 1/3 cup tomato sauce 2 Tablespoons parsley
  • ½ cup grated parmesan
  • ¼ cup chopped onion salt and pepper to taste

Mix all ingredients together in a bowl, making sure to distribute pork rind crumbs evenly. Shape the mixture into a loaf and place in a shallow nonstick baking pan. Bake in a preheated oven at 350 degrees for 1 hour.

Yields 6 servings
Total Net carbs: 1.8 grams per serving

Total Net carbs for Day 14 of keto diet plan based on a single serving per meal: 12.02 grams

The-Smoothie-Diet-results

Day 15

Breakfast: Phony Macaroni and Cheese

  • 1 lb. tofu, firm – well-drained * 2 cups cheddar cheese
  • 2 eggs
  • 1/4 cup heavy cream salt and pepper – to taste
  • onion and garlic – to taste nutmeg – to taste
  • dry mustard – to taste cayenne – to taste

*Make sure you use the firmest tofu available for this recipe. You may also want to be generous with the spices and use some extra sharp cheese to liven up the normally bland flavor of tofu.

Drain tofu well, making sure to squeeze out all extra moisture, and slice into small pieces (use a French fry cutter or equivalent for consistent sizes). In a separate bowl, mix together eggs, cream, and cheese. Stir tofu pieces into the mixture and add seasonings as

desired. Transfer mixture to a casserole dish or greased pie plate and bake at 375 for 30 – 45 minutes or until golden brown.

Yields 4 servings

Total Net carbs: 2.6 grams per serving

Lunch: Bacon Cheeseburger

  • 1 lb ground beef 1 egg
  • 4 oz. cheddar cheese
  • 4 oz. mozzarella cheese 4 slices bacon
  • garlic powder, salt, and pepper
  • Preheat oven to 350

Precook bacon in conventional oven or microwave. When cooked, crumble bacon and set aside as toppings. In a large skillet, brown ground beef and drain remaining fat. Mix in egg, cheddar, garlic powder, salt, and pepper to taste. Transfer to a glass casserole dish and top with mozzarella. Bake for 30-35 minutes. Top with bacon crumbles.

Yields 3 servings

Total net carbs: 2 grams per serving

Dinner: Low Carb Deep Dish Quiche Pizza

  • 4 ounces cream cheese Three eggs
  • 1/4 cup parmesan cheese 1/3 cup heavy cream
  • 1/2 teaspoon oregano
  • 2 cups shredded Italian cheese (mozzarella, romano, parm mix – of your choice) 1/4 teaspoon garlic powder
  • 1/4 cup tomato sauce
  • 1 cup shredded mozzarella 20 slices pepperoni

Preheat oven to 375 degrees. In a mixing bowl, beat together the eggs and cream cheese until smooth. Stir in heavy cream, parmesan, and spices. Pour 2 cups cheese into a

nonstick, 13×9 inch baking pan or equivalent. Add the egg mixture on top of the cheese and blend together so that cheese is suspended in the mixture and not concentrated at the bottom of the pan. Bake in the oven for approximately 30 minutes and then briefly remove the pan to add on layers of mozzarella and pepperoni. Return to oven for 10 more minutes or until the dish is bubbly and brown.

Yields 4 servings

Total Net carbs: 6 grams per serving

Total Net carbs for Day 15 of keto diet plan based on a single serving per meal: 10.6 grams

Day 16

Breakfast: Burger Breakfast Scramble

  • ½ lb ground beef
  • 2 Tablespoons minced onion 3 oz cream cheese
  • 3 large eggs
  • 1 Tablespoon water salt, pepper

Brown ground beef and onions together in a skillet. Add cream cheese and cook over low heat until melted. Beat together the eggs, water, salt, and pepper and pour into skillet.
Scramble until done.

Yields 2 servings

Total Net carbs: 2.11 grams per serving

Lunch: Spinach Salad with Hot Bacon Dressing

  • 1 bag fresh baby spinach 1/4 c chopped onion
  • 4 slices bacon
  • 2 hard-boiled eggs, chopped 1/4 cup vinegar
  • 1 pkg Splenda salt, pepper

Cook bacon and allow to drain on a paper towel, but keep bacon grease in the pan. Add vinegar, pepper, and Splenda to bacon grease. Stir and heat slowly until boiling. Tear spinach into salad-sized pieces and toss with toss egg, onion, and crumbled bacon.
Immediately pour on hot dressing and toss lightly.

Yields 2 servings

Total Net carbs: 5 grams per serving

Dinner: Drunken Chicken

  • 4 boneless skinless chicken breasts OR 4 split fryer breasts – skinned. 1 Tablespoons Butter
  • 1/2 small onion, minced 1 clove garlic, crushed 1 Tablespoon parsley
  • 1 Tablespoon Brown Sugar Twin 1 Tablespoon mustard
  • 1/2 cup chicken stock 1/4 cup red wine
  • 4 Tablespoons Gin

Preheat oven to 350 degrees. In a large skillet, sauté the butter and chicken until chicken is browned. Remove chicken and set aside. Add onion to skillet and sauté until soft.
Puree remaining ingredients in a blender then add to skillet and heat through. Place chicken in a baking dish and pour the mixture on top. Bake 15 -20 minutes for boneless breasts. Bake 30-40 minutes for bone-in split breasts.

Yields 4 servings

Total Net carbs: less than 1 gram per serving

Total Net carbs for Day 16 of keto diet plan based on a single serving per meal: about 8.11 grams

Day 17

Breakfast: Low Carb Cauliflower Hash Browns

  • 12 oz grated fresh cauliflower (about ½ medium head)
  • 4 slices bacon – chopped 3 oz. chopped onion
  • 1 Tablespoon butter, softened salt, pepper

Saute bacon and onion in a skillet just until brown. Add in cauliflower and stir until tender and browned all over, adding butter throughout cooking. Season to taste with salt and pepper.

Yields 2 servings

Total Net carbs: about 8 grams per serving

Lunch: Tandoori Chicken Wings

  • 2-1 /2 lbs chicken wings, trimmed and separated 1 cup Homemade Yogurt*
    2 Tablespoons ginger 6 cloves garlic, minced
  • 1-1/2 teaspoons curry powder
  • ¼ Teaspoon turmeric
  • ½ Teaspoon cumin
  • ½ Teaspoon dry mustard
  • 2 Teaspoons red pepper flakes 1 lemon, juiced
  • 3 Tablespoons vegetable oil salt, pepper

Mix all ingredients in a bowl. Marinade for at least two hours at room temperature. Saving marinade, put wings on broiling rack and broil until browned and cooked through, (about 20 minutes) basting wings with marinade about every 10 minutes.
Transfer to a platter and serve.

*Homemade Yogurt: 1-quart milk
1 cup heavy cream
1 Tablespoon plain yogurt

Mix milk and cream together and boil in a saucepan. Remove from heat and allow to cool to room temperature. Stir in yogurt. Cover and keep in a warm place for approximately 20-30 hours.

Yields 4 servings

Total Net carbs: 4 grams per serving

Dinner: Beef Goulash

  • 2 lbs beef cubed, in 1-1/2 inch cubes 3 Tablespoons cooking oil
  • 1 Tablespoon chili salsa 3 oz onions, chopped
  • 1 sweet bell pepper, cubed 1 lb tomatoes, cubed
  • 1 cup red wine water
  • salt, pepper

Fry cubed beef in a large pot or skillet in cooking oil. Once beef browns, add chili salsa and fry for 1 minute. Add onions and cubed vegetables and continue frying for 10 minutes. Add wine as well as extra water if needed. Cover and simmer for 30 minutes. Add salt and pepper to taste.

Yields 4 servings

Total Net carbs: 5.5 grams per serving

Total Net carbs for Day 17 of keto diet plan based on a single serving per meal: 17.5 grams

Day 18

Breakfast: Upside-down Breakfast Soufflé

  • 1/2 cup egg whites
  • 3 Tablespoons unsalted butter
  • ½ cup thinly sliced mushrooms
  • ½ medium tomato, thinly sliced salt, and pepper to taste
  • ½ cup crumbled fresh goat cheese or cheese of your choice

Preheat oven to 400 degrees. Add salt and pepper to egg whites and whip into soft peaks. In a heavy, oven-safe frying pan or cast-iron skillet, heat the butter over high heat and sauté mushrooms until soft. Place tomato slices over mushrooms. Quickly fold the cheese into an egg white mixture and pour on top of the mushroom/tomato mixture. Place pan in the oven and bake for approximately 8 minutes. Remove from oven and flip soufflé over onto a serving plate.

Yields 1 serving

Total Net carbs: 6 grams per serving

Lunch: Low Carb Chili

  • 2 cloves minced garlic 1 cup chopped onions 3 Tablespoons olive oil
  • 2 lbs lean beef, chopped
  • 4 cups canned tomatoes, drained or 4 cups beef broth 2 Teaspoons salt (omit if using broth)
  • 2 bay leaves
  • 1 Teaspoon oregano
  • ¼ Teaspoon crushed cumin
  • 2-3 Tablespoons chili powder
  • 2 cans Eden Black soybeans, drained

Place all ingredients in a large stockpot or slow cooker. Bring to a boil. Reduce heat, cover, and simmer for 1- 2 hours. The longer this mix simmers, the more the flavors will set in. For extra carb reduction: substitute beef broth or stock in place of tomatoes (broth version reduces carbs to 3.2 grams per serving).

Yields 12 servings
Total Net carbs: 8.5 grams per serving

Dinner: Grilled Shrimp and Chicken

  • 1/4 teaspoon poultry seasoning
  • 1/8 to 1/4 teaspoon cayenne pepper 1/8 teaspoon white pepper
  • 1/8 teaspoon onion powder 1 tablespoon garlic powder 2 tablespoons butter
  • 1/2 pint heavy cream 1/2 cup chicken broth 1 tablespoon olive oil 1/2 cup white wine
  • 4 skinless, boneless chicken breasts 8 ounces shrimp
  • Grated Romano cheese for garnish

Combine the poultry seasoning, cayenne pepper, white pepper, onion powder, and garlic powder in a small bowl, then divide it in half. Melt butter in a skillet over low heat and add cream, broth, and ½ spice mixture. Stir well and allow to thicken into a sauce. Set aside.

Preheat grill to high heat.

Heat cooking oil over medium-high heat in a large skillet. Add chicken breasts and ine and sauté with the remaining ½ of spice mixture until chicken is cooked through. Remove from heat and set aside.

Lightly oil grill grates. Place shrimp on hot grill and cook for 3 to 4 minutes or until cooked through. Serve each chicken breast topped with grilled shrimp and covered with cream sauce. Garnish with Romano cheese.

Yields 4 servings

Total Net carbs: 3 grams per serving

Total Net carbs for Day 18 of keto diet plan based on a single serving per meal: 17.5 grams

Day 19

Breakfast: Fried Eggs with Red Wine Vinegar

  • 1 Tablespoon butter
  • 4 eggs
  • ½ Teaspoon salt
  • 1/8 Teaspoon pepper 1/8 Teaspoon marjoram
  • 2 teaspoons red wine vinegar
  • ½ Teaspoon parsley

Break eggs into skillet over ½ Tablespoon melted butter. Add spices and cook until whites are solid. Place eggs onto serving plates. Melt the remaining ½ Tablespoon of butter and heat for two minutes. Stir in red wine vinegar and allow the mixture to cook for another minute. Pour over eggs. Garnish with parsley

Yields 2 servings

Total Net carbs: 1 gram per serving

Lunch: Salami Roll-Ups

  • 5 large slices of hard salami
  • 1 Tablespoon cream cheese 2 celery stalks
  • Soften cream cheese in the microwave and spread on salami, roll up. Enjoy celery on the side.

Yields 1 serving

Total Net carbs: 5.9 grams per serving

Dinner: Mexican Veal Sausages

  • 1 1/2 pounds ground veal
  • 2 green onions, finely chopped (1/3 cup) 2 tablespoons fresh cilantro, chopped
  • 2 tablespoons green or red salsa 1/2 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper 2 tablespoons olive oil
  • 1/4 cup green or red salsa for garnish 1/4 cup sour cream for garnish
  • 1 lime, cut into slices or wedges, for garnish

Combine veal, onion, and all spices in a mixing bowl and blend together (mash together with bare hands for best results!). Shape mixture into 4 sausage links. Heat oil in a nonstick skillet on high heat and brown sausage for 8-10 minutes, turning frequently.

Yields 4 servings

Total Net carbs: 0.5 grams per serving

Total Net carbs for Day 19 of keto diet plan based on a single serving per meal: 7.4 grams

Day 20 – Keto Diet Plan

Breakfast: Ham and Cheese Breakfast Muffins

  • 6 large eggs, separated
  • 1 teaspoon cream of tartar 1/2 cup cottage cheese
  • 1/4 cup Dr. Atkins Bake Mix 1 teaspoon salt
  • 2 tablespoons green onion, minced 2 tablespoons butter, melted
  • 1 teaspoon Sugar Twin sugar substitute 2 cups ham
  • 1 cup cheddar cheese, cubed 1/2 cup cream

Place separated egg whites into a mixing bowl along with the cream of tartar and set aside. Place egg yolks in another bowl and add remaining ingredients one by one, making sure to stir after each addition. Whip eggs whites and cream of tartar until still, then fold into egg yolk mixture. Pour mixture evenly into nonstick, buttered muffin pans and bake at 350 degrees for 30 – 35 minutes.

Yields 16 servings

Total Net carbs: 1 gram per serving

Lunch: Cucumber Tuna Boats

  • 3 cucumbers
  • 1 can tuna
  • 2 hard-boiled eggs, diced
  • 1/2 cup Cheddar cheese, shredded 1/2 cup celery, diced
  • 1/4 cup mayonnaise
  • 2 Tablespoons dill relish
  • 1 Tablespoon chopped onion 1 Teaspoon lemon juice
  • 1/2 Teaspoon salt

Cut cucumbers lengthwise and de-seed. Cut a small slice off the bottom to make cucumbers lay flat. Combine remaining ingredients in a mixing bowl to make tuna salad and spoon into cucumbers. Serve immediately.

Yields 6 servings
Total Net carbs: 5 grams per serving

Dinner: Pork Medallions Dijon

  • 2 lbs pork tenderloins cut into ½ inch thick rounds 2 Tablespoons butter or olive oil
  • ¼ cup sliced shallots
  • 4 Tablespoons heavy cream 1/3 cup chicken broth
  • 3 Tablespoons capers, drained
  • 2 tablespoons coarse Dijon mustard

Flatten pork rounds to ½ inch thickness and season with salt and pepper to taste. Heat butter or olive oil in a skillet and sauté tenderloin rounds approximately 2 minutes per side or until browned. Transfer to a plate. Add in shallots and sauté for 1 minute. Add sauce and heavy cream and proceed to boil until sauce thickens enough to coat a spoon. Mix in capers and mustard, and return tenderloins to sauce in the skillet to heat through.
Yields 4 servings
Total Net carbs: 4 grams per serving

Total Net carbs for Day 20 of keto diet plan based on a single serving per meal: 10 grams

the flat belly fix

Day 21

Breakfast Strawberry Crepes

  • Butter (enough to fry crepes) 3 large eggs
  • 2/3 cup heavy cream
  • 3 tablespoons Dr. Atkins Bake Mix 4 tablespoons sugar substitute
  • 1/8 teaspoon almond extract 1/4 teaspoon vanilla extract
  • 1/2 teaspoon orange zest grated

Strawberry filling:

2 cups strawberries, washed, hulled, and sliced 6 tablespoons Sugar Twin sugar substitute

Prepare a heavy, 8-inch skillet or crepe pan with heated butter. Whisk all crepe ingredients together in a mixing bowl. Once the butter stops foaming, pour 1/6 crepe mixture into skillet, making sure to cover the bottom evenly. Cook until the bottom is browned and the top is set. Use a spatula to flip the crepe and brown the other side. Once done, transfer to a paper towel. Repeat this procedure with the remaining batter and butter.

Next, make your filling by combining strawberries with sugar substitute and spoon about

¼ of the mixture on each crepe. Add light whipped cream to taste and garnish with remaining strawberries.

Yields 6 servings

Total Net carbs: 6.6 grams per serving

Lunch: Ham-Asparagus Brunch Cake

  • 2 Tablespoons butter
  • 3 Tablespoons sliced green onion
  • About 1/2 pound fresh asparagus, cut (about 1 1/2 cups) 6 eggs
  • 1/3 cup heavy cream
  • 1 teaspoon dried mustard 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 cups cooked ham, chopped
  • 6 ounces Cheddar cheese, shredded

Preheat oven to 350. In a large, heavy skillet, melt butter over medium-high heat and cook onions and asparagus for 3 minutes. In a large mixing bowl, stir together eggs, cream, and seasonings. Place cooked onions, asparagus, and ham into a baking dish and pour the egg mixture on top. Bake for 10 -15 minutes and sprinkle cheese on top to taste.

Yields 10 servings

Total Net carbs: 2 grams per serving

Dinner: Lemon Marinated Sirloin

  • 1 pound steak, your choice of cuts
  • 1 teaspoon finely shredded lemon peel 1/2 cup lemon juice
  • 1/3 cup cooking oil
  • 2 Tablespoons sliced green onion 4 Teaspoons Splenda
  • 1 1/2 Teaspoons salt
  • 1 Teaspoon Worcestershire sauce 1 Teaspoon prepared mustard
  • 1/8 Teaspoon pepper

If steak has fat around the edges, be sure to score them first with a knife. Place the steak into a shallow baking dish. Combine all ingredients to make the lemon marinade and pour over the steak. Allow sitting in the refrigerator for at least 4 hours so the marinade has a chance to soak in. Grill steak to your preference on an outdoor grill, adding leftover over marinade during cooking to maintain tenderness.

Yields 6 servings

Total Net carbs: 2 grams per serving

Total Net carbs for Day 21 of keto diet plan based on a single serving per meal: 10.6 grams

Day 22

Breakfast: Pizza in a Skillet

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

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

Yields 1 serving

Total Net carbs: 8 grams per serving

Lunch: Canadian Cheddar Soup

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

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

Yields 6 servings
Total Net carbs: 6 grams per serving

Dinner: Herb and Garlic Fish

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

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

Yields 4 servings

Total Net carbs: 1 gram per serving

Total Net carbs for Day 22 of keto diet plan based on a single serving per meal: 11 grams

Day 23

Breakfast: Sweet Breakfast Rolls

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

Filling

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

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

Yields 2 servings

Total Net carbs: 4.3 grams per serving

Lunch: Garlic Aioli Chicken Wrap

  • 3 oz canned or vacuum-packed chicken, drained 1 Mission Low Carb Tortilla
  • Garlic aioli spread*
  • Prepare an aioli recipe (below) and use it as a spread on your low-carb tortilla with chicken. This recipe makes 10 servings of aioli, so you may want save some for dipping.
  • Garlic Aioli
  • 6 garlic cloves, peeled and halved 1 egg yolk
  • 1 cup extra virgin olive oil 2 Tablespoons lemon juice

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

Yields 1 serving

Total Net carbs: 5 grams per serving

Dinner: Sesame Beef

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

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

Yields 4 servings

Total Net carbs: 2 grams per serving

Total Net carbs for Day 23 of keto diet plan based on a single serving per meal: 11.3 grams

Day 24

Breakfast: Egg, Tomato and Parmesan Bake

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

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

Yields 1 serving

Total Net carbs: 7 grams per serving

Lunch: Egg Drop Chicken Soup

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

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

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

Yields 4 servings

Total Net carbs: 2 grams per serving

Dinner: Country Herbed Meatloaf

Herb Sauce

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

Meatloaf

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

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

Yields 8 to 10 servings

Total Net carbs: 4 grams per serving

Total Net carbs for Day 24 of keto diet plan based on a single serving per meal: 13 grams

Day 25

Breakfast: Zucchini Muffins

  • 1 cup Atkins Bake Mix
  • 1 cup finely ground almonds
  • 1-1 /2 cups granular sugar substitute 2 teaspoons cinnamon
  • 1 Teaspoon salt
  • 1 Teaspoon baking soda
  • ½ Teaspoon baking powder
  • ½ cup canola oil 4 eggs
  • 1 medium zucchini, coarsely grated 1 Teaspoon vanilla extract

Preheat oven to 350. Whisk together all dry ingredients in a large bowl. Mix wet ingredients, including zucchini together in a medium bowl. Stir wet ingredients into the dry mix slowly, blending well. Pour mixture into a greased 8 x 4 loaf pan or greased muffin tins, depending on your preference. Bake for approximately one hour until golden brown and toothpick come out clean.

Yields about 12 servings

Total Net carbs: 3.5 grams per serving

Lunch: Tuna and Avocado Salad

  • 2 large hard-boiled eggs 2 Teaspoons hot sauce 1 cup avocado, mashed 1/2 cup onion, chopped 1 can tuna
  • 2 Tablespoons mayonnaise 2 Tablespoons pickle relish Fresh lemon juice
  • Salt, to taste

Peel eggs and mince with a dinner fork. Peel avocado and squeeze on ½ lemon juice to prevent discoloration. Mash avocado in with the egg. Drain tuna and mix into egg/avocado,

adding onions, mayonnaise, relish, salt, and hot sauce. Stir well and serve over a bed of fresh lettuce.

Yields 4 servings
Total Net carbs: 9 grams per serving

Dinner: Dill Trout

  • 2 pounds pan-dressed trout (or other small fish), fresh or frozen 1 1/2 Teaspoons salt
  • 1/4 teaspoon pepper
  • 1/2 cup butter or margarine 2 Tablespoons dill weed
  • 3 Tablespoons lemon juice

Cut fish lengthwise and spread open to the season with salt and pepper. Prepare a frying pan with melted butter and dill weed. Place fish flesh side down and fry 2-3 minutes per side. Once done, remove fish and add lemon juice to butter and dill to create a sauce for garnishing.

Yields 6 servings

Total Net carbs: 1 gram per serving

Total Net carbs for Day 25 based on a single serving per meal: 13.5 grams

lose belly fat

Day 26

Breakfast: Salmon Omelet

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

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

Yields 1 serving

Total Net carbs: 5.65 grams per serving

Lunch: Egg Salad over Lettuce

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

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

Yields 1 serving

Total Net carbs: 5.54 grams per serving

Dinner: Diet Tuna Casserole

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

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

Yields 1 serving

Total Net carbs: 4 grams per serving

Total Net carbs for Day 26 of keto diet plan based on a single serving per meal: 15.19 grams

Day 27

Breakfast: Sausage and Egg Muffins

  • 6 oz Ital. sausage 6 eggs
  • 1/8 cup heavy cream 3 oz cheese

Preheat oven to 350. Spray large muffin pans with cooking spray. Cut sausage links and place them 2 to a tin. Mix eggs with cream, salt, and pepper. Pour into tins over sausage. Sprinkle with ½ cheese, layer on the remaining egg mixture, and top off with cheese again. Bake for approximately 20 minutes or until eggs is done.

Yields 3 servings

Total Net carbs: 2.3 grams per serving

Lunch: Ham and Cheese Roll

  • 8 ounces cream cheese, softened 2 cup Cheddar cheese, shredded 1 Teaspoon grated onions
  • 1 teaspoon dry mustard 1/2 teaspoon paprika
  • 2 1/4 ounces deviled ham
  • 1 Tablespoon parsley flakes 1/2 cup pecans, chopped Parsley sprigs

Combine all ingredients except parsley and pecans. Mix well and chill for at least one hour. Shape mixture into 8-inch rolls and coat with pecans. Garnish with parsley and serve with crackers.

Yields 8 servings

Total Net carbs: 2 grams per serving

Dinner: Golden Mushroom Chicken Thighs

  • 6 chicken thighs
  • 1 can golden mushroom soup

Remove all skin from thighs and rinse chicken under cold water. Place thighs into a crockpot or slow cooker and pour in mushroom soup. Cook on high for 3-4 hours until meat is tender and falls off the bone.

Yields 6 servings

Total Net carbs: 4 grams per serving

Total Net carbs for Day 27 based on a single serving per meal: 14.3 grams

Day 28

Breakfast: Mexican Breakfast

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

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

Yields 2 servings

Total Net carbs: 7 grams per serving

Lunch: Basil Cheese Torta with Red Bell Pepper Strips and Nuts

  • 1/2 pound cream cheese, softened 4 Tablespoons butter, softened 3/4 cup basil pesto
  • 1/2 pound provolone, thinly sliced 1/4 cup pine nuts, toasted
  • 1 red bell pepper, roasted, peeled, seeded, and cut into 3″ x 3/8″ strips 1 small jar sun-dried tomatoes (packed in olive oil)
  • Fresh basil for garnish
  • *Requires chilling. Prepare meal in advance so it is ready for Day 28 lunch.

Mash cream cheese and butter together with a fork. Add pesto and mix well. Line a bowl with plastic wrap and arrange a thin layer of provolone slices. Spread 1/3 pesto over the cheese and arrange a few tomatoes, pepper strips, and about one Tablespoon pine nuts.
Repeat layering until all ingredients are used. Chill overnight.

Yields 12 servings

Total Net carbs: 2 grams per serving

Dinner: Beef Baked with Yogurt and Black Pepper

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

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

Yields 4 to 6 servings

Total Net carbs: 10 grams per serving

Total Net carbs for Day 28 of keto diet plan based on a single serving per meal: 19 grams

Day 29

Breakfast: Orange Nut Muffins

  • 6 eggs, separated
  • 1/4 teaspoon cream of tartar 8 Splenda packets
  • 1/4 cup soy flour
  • 1/4 cup walnuts, ground
  • 1 Teaspoon orange extract, divided 1 Tablespoon Brown Sugar Twin
  • 4 ounces cream cheese 1/4 cup heavy cream
  • 8 Splenda packets
  • 1 Teaspoon orange extract

Combine egg whites with cream of tartar and 4 Splenda packets and beat until whites are stiff. Sprinkle on ½ Teaspoon orange extract. In a separate bowl, beat egg yolks together with 4 Splenda packets, and 1 Tablespoon Brown Sugar Twin. Add ½ Teaspoon orange extract. Add a spoonful of egg whites mixture to yolk mixture, stir well, then pour the entire yolk mixture into egg whites. Fold in ¼ cup soy flour and walnuts. Place mixture into 12 greased muffin cups and bake at 350 for 15 minutes. Reduce oven temperature to 325 and bake for another 15 minutes.

Yields 12 servings

Total Net carbs: 2.3 grams per serving

Lunch: German Cucumber Salad

  • 2 cucumbers, thinly sliced
  • 4 green onions, thinly sliced 3 small tomatoes
  • 2 Tablespoons snipped parsley 1/4 cup sour cream
  • 1/4 teaspoon mustard
  • 2 Tablespoons minced dill 1 Tablespoon vinegar
  • 1 Tablespoon heavy cream 1/2 Teaspoon salt
  • 1/2 Teaspoon pepper

Dice and combine cucumbers, onions, tomatoes, and parsley. Combine dressing ingredients separately then pour over salad and toss lightly. Chill at least 1 hour before serving.

Yields 6 servings

Total Net carbs: 9 grams per serving

Dinner: Turkey Broccoli Casserole

  • 2 (10 ounces) packages frozen broccoli 2 cups cooked and diced turkey
  • 1 (10 ounces) can cream of mushroom soup 1/2 cup heavy cream
  • 1/2 cup Cheddar cheese, grated

Preheat oven to 375. Cook broccoli according to package directions. Layer broccoli in a baking dish and spread turkey on top. Combine soup with cream and pour on top of the turkey. Sprinkle on grated cheese. Place in oven and bake for 30 minutes.

Yields 8 servings

Total Net carbs: 7 grams per serving

Total Net carbs for Day 29 of keto diet plan based on a single serving per meal: 19.3 grams

Day 30 – Keto Diet Plan

Breakfast: Cinnamon Bran Muffins

  • 3 eggs, separated
  • 2 Tbs butter, melted
  • 2 Tbs coconut oil, melted
  • 1/2 cup Designer® Protein (French vanilla) 2 Tbs soy flour
  • 2 Tbs wheat bran, toasted 1/4 cup walnuts, toasted 1/4 tsp ground cinnamon

1/8 tsp stevia (a non-caloric, natural herbal sweetener, found in health food stores) 2 tsp baking powder

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

Yields 8 servings

Total Net carbs: 3 grams per serving

Lunch: Sausage Frittata

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

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

Yields 4 servings

Total Net carbs: 6 grams per serving

Dinner: Deviled Chicken Halves

  • 1 chicken
  • 1/4 cup butter
  • 2 Tablespoons lemon juice 2 Tablespoons vegetable oil 1 teaspoon mustard
  • 1/4 Teaspoon cayenne
  • 1/4 cup minced green onion 1 teaspoon minced garlic

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

Yields 4 servings

Total Net carbs: 2 grams per serving

Total Net carbs for Day 30 of keto diet plan based on a single serving per meal: 11 grams

Program Inclusionsdownloads

Final

I trust you found the keto diet plan in this book helpful and wish you continued success with your low-carb diet. This book will help you get back on track if you ever fall back into an unhealthy lifestyle.

This is my contribution to the global phenomenon known as the Low Carb Diet. My hope is to only be able to help one person in dire need. If I reach that goal and you feel that you have benefitted from these principles, please drop me a note and let me know. I will always be grateful.

Your work isn’t done after you complete the 30-day keto diet plan cycle. Remember, weight management is no cure.

Once you’ve been on a low-carb diet for a while, you’ll start to see where you should be in your daily net carbs to be able to maintain your weight loss. venusslim.com

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