14 Day Meal Plan - Accelerating The Low Carb Nutritional ...

Table of Contents

3 Have You Read Our Ultimate Guide 15 Introducing Our `In Five' Cookbooks

to Keto?

16 Week 2

4 14 Days At A Glance

Week 2: Day 1

Week 2: Day 2

5 Recipe Notes

Week 2: Day 3

Week 2: Day 4

6 Kitchen Essentials

Week 2: Day 5

Week 2: Day 6

7 Week 1

Week 2: Day 7

Week 1: Day 1

Week 1: Day 2 Week 1: Day 3

24 Weekly Keto Weight Loss Meal Plans Right To Your Inbox

Week 1: Day 4

Week 1: Day 5

25 Thank You For Reading!

Week 1: Day 6

Week 1: Day 7

2

Have You Read Our Ultimate Guide to Keto?

Be sure to read our Ultimate Guide to Keto to learn the basics of the ketogenic diet, how to get started and how to guarantee success!

3

14 Days At A Glance

Click on a recipe or day to jump to it. Bolded recipes indicate the recipe makes multiple servings for multiple days.

Italicized recipes indicate leftovers from bolded recipes.

Breakfast

Day 1 Mini Crustless Quiches Day 2 Mini Crustless Quiches Day 3 Mini Crustless Quiches Day 4 Chocolate Peanut Butter Muffins Day 5 Chocolate Peanut Butter Muffins Day 6 Chocolate Peanut Butter Muffins Day 7 Creamy Scrambled Eggs

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Breakfast

Creamy Coffee Shake Classic Steak & Eggs Pepperoni Pizza Omelet Creamy Scrambled Eggs Green Breakfast Smoothie Easy Blender Pancakes Sausage, Egg & Cheese

Week 1

Lunch

Ham and Cheddar Wraps BLT Avocado Wraps Easy Cobb Salad Tuna Avocado Salad Cheddar Chicken & Broccoli Casserole Cheddar Chicken & Broccoli Casserole Chicken Zoodle Soup

Week 2

Lunch

Chicken Zoodle Soup Chicken Zoodle Soup Quick Asian Crack Slaw Quick Asian Crack Slaw Ham & Cheddar Wraps Tuna Avocado Salad Easy Cobb Salad

Dinner

Chicken & Mushrooms Low Carb Chicken Quesadilla Cheddar Chicken & Broccoli Casserole Cheddar Chicken & Broccoli Casserole Shrimp & Mushroom Zoodles Sriracha Lime Flank Steak Bunless Butter Burger

Dinner

Low Carb Chicken Quesadilla Mustard Lemon Pork & Green Beans Shrimp & Mushroom Zoodles Low Carb Chicken Quesadilla Avocado Lime Salmon & Cauli-rice Mustard Lemon Pork & Green Beans Sriracha Lime Flank Steak

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Recipe Notes

? We use large eggs in all our recipes. If yours are a different size, know that this will affect the nutrition slightly.

? The low carb protein powder we use is Isopure Vanilla and Isopure Chocolate.

? Almond milk is always the unsweetened variety.

? Try to find the most natural peanut butter and almond butter brands you can. The ingredients listed should be 2 ingredients long at most.

? The mozzarella cheese in each recipe is a low-moisture, part-skim, shredded mozzarella cheese; not fresh mozzarella.

? Most recipes make 1 serving unless otherwise stated. The nutrition facts listed are per 1 serving. Some recipes will makes multiple servings to be eaten over the next couple of days as leftovers, which will always be noted.

? If you're not a fan of spicy foods, feel free to leave out ingredients like jalape?o peppers, hot sauce, red pepper flakes, etc.

? We use olive oil, avocado oil or coconut oil interchangeably to grease pans and baking dishes.

? If you don't have one yet, get yourself a spiralizer. They're super handy and make many recipes possible!

? The ground beef we use for all ground beef recipes is 80% lean. We calculated the nutrition facts based on this type of meat. Adjust accordingly if you use a different fat content ground beef.

? 'SF' in a recipe means sugar-free.

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Kitchen Essentials

Cooking is time consuming, we know! That's why we're always looking for possibilities to be more efficient while finding new, creative ways to make dishes. Here are a few tools we use multiple times a week and believe are truly worth investing in.

Food Scale

Food Processor Electric Hand Mixer

Spiralizer

A food scale is a must if you're We consider a food processor Beating an egg white by hand A spiralizer makes vegetables

counting calories and macros. critical to our kitchen arsenal. to get stiff peaks is just silly in noodles quickly. This is

Many of our ingredients are Our favorite one for the past these days! Save your muscles great for low carb "pasta"

listed by weight to provide two years has been the

and invest in a basic electric dishes, soups and more. You

accurate nutritional data.

NutriBullet. The blending

hand mixer. They speed

can get a hand-held spiralizer

containers double as to-go things up exponentially and (as shown above) or the full-

containers with different lids make beating and mixing a size spiralizer with multiple

so you can use them just

breeze.

options like thin and thick

about anywhere. They're also

noodles and ribbons.

super easy to clean/dishwash.

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WEEK 1

7

week 1 : day 1

Breakfast (makes 3 servings)

Mini Crustless Quiches

Lunch

Ham & Cheddar Wraps

Calories: 382, 28F, 22P, 5.3C

Calories: 600, 44F, 27P, 8C

Ingredients

? 14 large eggs ? 3 plum tomatoes, diced ? cup mozzarella cheese, shredded ? cup pepper jack cheese, shredded ? cup sweet onion, diced ? cup sliced pickled jalapenos ? cup soppressata salami, diced ? cup heavy cream

Ingredients

? 1 low carb wrap ? 2 tbsp mayonnaise ? 2 oz. cheddar, shredded ? 2 oz. deli ham ? Pickles or jalapenos to taste ? Salt, pepper

Instructions

1. Preheat the oven to 325?F and grease a 15" x 11" muffin tin.

2. Combine all the ingredients in a mixing bowl, season with salt and pepper and whisk well.

3. Split the quiche batter into the muffin tin equally and bake for about 25 minutes.

4. Store in the fridge and reheat when ready to eat.

5. Nutrition is based on 4 Mini Crustless Quiches. Recipe makes about 12.

Instructions

1. Onto a low carb wrap, spread the mayonnaise.

2. Add the shredded cheddar cheese and ham slices.

3. If you want, add some pickles or jalapenos for something fresh and juicy.

4. Wrap it up tight and cut it to fit your lunch bag or enjoy right away!

Dinner

Chicken &

Mushrooms

Calories: 640, 51F, 46P, 5C

Ingredients

? 6 oz. chicken breast ? 8 oz. white mushrooms ? 2 tbsp butter ? ? cup water ? ? cup heavy cream ? 1 tsp fresh lemon juice ? Salt, pepper ? 1 handful of spinach

Instructions

1. Cook the chicken on a pan until it's almost cooked all the way. Then let it rest on a plate while you prepare the sauce.

2. On that same pan, cook the mushrooms in butter until they've shrunken and crisped up.

3. Add the water, lemon juice and heavy cream and let that cook until the sauce has thickened.

4. Season with salt and pepper and add the chicken back in to cook the rest of the way. Serve with a side of spinach.

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