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Keto Meal Plan – 21 Days With Grocery Shopping List!

 

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Keto Meal Plan Of 3 Weeks With Grocery Shopping List!

A few things to preface with:

  1. I don’t track my macros anymore. I go back to tracking my macros if I feel I need a reminder in portion control. DO WHAT IS BEST FOR YOU. Track if you need to or do lazy keto of no tracking if you don’t. I do still track 20 net carbs (carbs – fiber) everyday.
  2. If you need more portions, do it! Be mindful of your carbs and protein. I would encourage adding more fats if you are hungry.
  3. I do more intermittent fasting now so my meals vary. This is what I ate when I was starting the keto way of eating..
  4. The Countess of Low Carb meal plans created are but examples. Hopefully, it will encourage you to think of foods you like and will use to make this a sustainable, life changing way of eating & living.
  5. Sugar Free Products – anytime I have a weight loss stall, it’s from SF products. LIMIT them! I add them as a suggestion for a newbie to get over the hump, but really should be limited to once a week.
  6. Friendly reminder I’m not a nutritionist, doctor or medical professional. I do not pretend to play one on the internet. Get medical advice from your medical professional and do not interpret my personal suggestions below as medical advice.

 

Week #1 Meal Plan

Grocery Shopping List

Fats:

  • Coconut oil 
  • 3 sticks of Kerrygold butter (grass fed cows vs grain fed cows)…if you don’t have or run out, it’s not end of the world. Simply preference.
  • Ranch

Vegetables:

  • Spinach (preferably organic)
  • Mushrooms (preferably organic)
  • Celery
  • Asparagus
  • Cauliflower rice (get nose plugs b/c it’s stinky when it’s prepared but yummy to taste)
  • 1 can of large organic tomatoes 28 oz

Diary:

  • Heavy whipping cream
  • Brie
  • Block of cheese – choose your favorite – cheddar, mozzarella, pepper jack, etc.
  • 2 blocks of cream cheese

Meat:

  • Sirloin steak (or ribeye)
  • Pepperoni
  • Bacon (make sure there is no added sugar)
  • Ground beef
  • Fish (salmon, cod, mahi mahi, etc)
  • Chicken breast

Additional:

  • Coffee 
  • Cage free eggs
  • Vanilla extract for fat bombs
  • Swerve sugar for for fat bombs
  • Blue Cheese dressing

Spices:

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Monday

1835 calories, 8 carbs, 153  fat, 81 protein, 3 fiber = 5 net carbs

BPC – 1 tablespoon coconut oil, 2 tablespoons of Kerrygold butter, coffee & dash of cinnamon (optional) or 1 teaspoon of Sugar Free vanilla syrup (optional and limit sweeteners not everyday)

 

Water

 

2 cups of spinach w/ 2 tablespoon ranch w/ 4 oz of steak on top – add a sprinkle of Pink Himalayan salt on top

3 oz of pepperoni & 2 oz of brie cheese

Water

5 oz of steak w/ 2 tablespoons drizzled butter on top and 1 cup of mushrooms cooked in butter.

Hot tea (add fats if you want) or water

Tuesday

TOTAL:1,936 calories, 15g carbs, 147g fat, 122g protein, 5g fiber = 10 net carbs

2 eggs with 1 tablespoon of Kerrygold butter on top & 3 pieces of bacon w/ ½ cup of mushrooms cooked in bacon grease

Water

4 oz of ground beef with sprinkle of chili powder on top over 2 cups of spinach with 2 tablespoons of blue cheese dressing and 1 oz of sprinkled shredded cheese

3 oz of pepperoni & 2 oz of brie cheese

Water

4 oz Hamburger patty with 1 tablespoon kerrygold butter drizzled on top with 1 cup of celery w/ 2 tablespoons of cream cheese on top

 

Wednesday

TOTAL:1,856 calories, 21g carbs, 152g fat, 105g protein, 5g fiber = 16 net carbs

BPC – 1 tablespoon coconut oil, 2 tablespoons of Kerrygold butter, coffee & dash of cinnamon (optional) or 1 teaspoon of Sugar Free vanilla syrup (optional and limit sweeteners not everyday)

Water

2 cups of celery stick w/ 2 tablespoon blue cheese dressing w/ 4 oz of sliced turkey

3 oz of pepperoni & 2 oz of colby cheese

Water

5 oz of fish (salmon, cod, mahi mahi, etc) w/ 1 cup of asparagus cooked 2 tablespoons drizzled butter on top.

Hot tea (add fats if you want) or water

Thursday

2 eggs with 1 tablespoon of Kerrygold butter on top & 4 pieces of bacon w/ ½ cup of mushrooms cooked in bacon grease

Water

4 oz of Indian Crockpot Chicken breast with 1 cup of cauliflower rice. Drizzle ½ crockpot sauce on top of cauliflower rice.

Add to Crock-Pot:

– 1 package of chicken breast (at least 1 lb)

– 4 tablespoons of Kerrygold butter

– 2 tablespoon of Garam Masala http://amzn.to/2hTvpUt

– 1 tablespoon of curry http://amzn.to/2yHBsGl

– 1 tablespoon of paprika

– 2 tablespoons of garlic powder

-1/2 teaspoon salt

-Can of large organic tomatoes 28 oz (I love Aldi’s organic!) http://amzn.to/2hTv5VL

-Optional – cauliflower rice

 

Directions:

Cook for 4 hours on high in the crockpot. Add keto veggies (I LOVE Cauliflower rice) for last 1 hour. With 15 minutes left, add 3/4 cup of heavy whipping cream.

 

2 Cheesecake Fat Bombs

Ingredients:

8 ounces cream cheese, softened

1 stick Kerrygold butter, softened

1/2 teaspoon vanilla extract

1/4 cup Swerve sugar http://amzn.to/2yj2gIH

3 tablespoons coconut oil  http://amzn.to/2m3rCbM

 

Directions:

In mixing bowl, beat cream cheese until light and fluffy with hand mixer

Add softened butter, Swerve, vanilla extract and coconut oil. Mix well until combined

Spoon into mini cupcake liners in mini cupcake pan in 1 tablespoon increments

Place in freezer until firm (approximately 1 hour)

Store in ziploc bag in freezer or fridge.

 

Water

 

4 oz of Indian Crockpot Chicken breast (or chicken thigh) with 1 cup of cauliflower rice. Drizzle ½ crockpot sauce on top of cauliflower rice.

 

Hard boiled egg w/ pink himalayan salt

Friday

1835 calories, 8 carbs, 153  fat, 81 protein, 3 fiber = 5 net carbs

BPC – 1 tablespoon coconut oil, 2 tablespoons of Kerrygold butter, coffee & dash of cinnamon (optional) or 1 teaspoon of Sugar Free vanilla syrup (optional and limit sweeteners not everyday)

Water

2 cups of spinach w/ 2 tablespoon ranch w/ 4 oz of steak on top with extra Pink Himalayan salt

3 oz of pepperoni & 2 oz of brie cheese

Water

5 oz of steak w/ 2 tablespoons drizzled butter on top and 1 cup of mushrooms cooked in butter.

Hot tea or water

Saturday

TOTAL:1,936 calories, 15g carbs, 147g fat, 122g protein, 5g fiber = 10 net carbs

2 eggs with 1 tablespoon of Kerrygold butter on top & 3 pieces of bacon w/ ½ cup of mushrooms cooked in bacon grease

Water

4 oz of ground beef with sprinkle of chilli powder on top over 2 cups of spinach with 2 tablespoons of blue cheese dressing and 1 oz of sprinkled shredded cheese

3 oz of pepperoni & 2 oz of brie cheese

Water

4 oz Hamburger patty with 1 tablespoon kerrygold butter drizzled on top with 1 cup of celery w/ 2 tablespoons of cream cheese on top

Sunday

TOTAL:1,856 calories, 21g carbs, 152g fat, 105g protein, 5g fiber = 16 net carbs

BPC – 1 tablespoon coconut oil, 2 tablespoons of Kerrygold butter, coffee & dash of cinnamon (optional) or 1 teaspoon of Sugar Free vanilla syrup (optional and limit sweeteners not everyday)

Water

2 cups of celery stick w/ 2 tablespoon blue cheese dressing w/ 4 oz of sliced turkey

3 oz of pepperoni & 2 oz of colby cheese

Water

5 oz of fish (salmon, cod, mahi mahi, etc) w/ 1 cup of asparagus cooked 2 tablespoons drizzled butter on top.

Hot tea or water

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Medical Disclaimer:

This is not medical advice nor should it be misconstrued as medical advice.  Always consult your doctor prior to starting a new eating plan and workout regime.

WEEK #2

 

 

Shopping List – Week 2

Fats:

Coconut oil 

-3 sticks of Kerrygold butter (grass fed cows vs grain fed cows)…if you don’t have or run out, it’s not end of the world. Simply preference.

-Ranch

 

Vegetables (preferably organic):

-Yellow, red or green pepper

-Cucumber

-Broccoli

-Zucchini

-Celery

-Avocado

-1 can of large organic tomatoes 28 oz

 

Diary:

-Heavy whipping cream

-Brie

-Block of cheese – choose your favorite – cheddar, colby, pepper jack, goat etc.

-Shredded mozzarella cheese

-2 blocks of cream cheese

-Sour cream

 

Meat:

-Sirloin steak (or ribeye)

-Pepperoni (nitrate free is preferred)

-Bacon (preferably uncured and nitrate free)

-Ground beef

-Sausage

-Chicken breast

-Canned tuna

 

Additional:

-Coffee

-2 cartons cage free eggs

– Vanilla extract for fat bombs

– Sugar Free coffee syrup vanilla http://amzn.to/2CgOvwN

– Swerve sugar for for fat bombs http://amzn.to/2Dto7iT

-Blue Cheese dressing

-Salsa

– Almond Flour http:/http://amzn.to/2DtnqWu

– Sugar Free hard candies (My favorite are 1-2 hard candies a day if I haven’t had too many sugar free products – Life Savers peppermints http://amzn.to/2zIL1k1 , Weathers Sugar Free  http://amzn.to/2zHg67I or Butterscotch sugar free disks http://amzn.to/2BQ1kNI ) ***I did this in the beginning, but now encourage sugar free products a treat once a week.

 

Spices:

-Chili powder

-Cumin

-Garlic Powder

-Tabasco sauce

-Pink himalayan salt http://amzn.to/2DtrqX0

 

Monday – Week 2

 

Water

BPC – 1 tablespoon coconut oil, 2 tablespoons of Kerrygold butter, coffee & dash of cinnamon (optional) or 1 teaspoon of Sugar Free vanilla syrup (optional and limit sweeteners not everyday) or heavy whipping cream (if you like).

Water

2 ounces of cheese (you pick – brie, colby, cheddar, goat…just not processed American plastic slice) with 1 cup of broccoli

Water

5 ounces of tuna with 1 tablespoon mayo with 1.5 cup of cucumber slices to dip or 2 cups of romaine lettuce. Can of tuna that I prefer is albacore in water. 1 more ounce of cheese of your choice (brie, colby, cheddar, goat…just not processed American plastic slice) and ½ avocado.

 

2 cups of Meatless Keto Kickin’ Chili  with sour cream and 1 ounce shredded cheese.


Keto Kickin’ Chili
Ingredients:
-Sausage package (Aldi’s brand or Jimmy Deans is great!)
-Package of chicken breast (or beef…whatever you have in your freezer.)
-28 ounce can of organic diced tomatoes (Aldi’s is great!)
-¼ cup of chilli powder
-¼ cup of cumin
-2 tablespoons of garlic powder
-4 squirts of tabasco sauce
-2 tablespoons of butter
-½ cup of salsa
-Garnish: shredded cheese & sour cream.

Directions:
-Cook sausage fully.
-While sausage is cooking, put in your crock-pot chicken, chilli powder, cumin, tomatoes, butter and salsa.
-Add sausage and garlic powder.
-Cook on low in crock-pot for 6 hours.
-Garnish with cheese & sour cream when done.

(Freeze leftovers for quick meal later…feel free to over make for additional leftovers.)

Tuesday – Week 2

 

Water

 

BPC – 1 tablespoon coconut oil, 2 tablespoons of Kerrygold butter, coffee & dash of cinnamon (optional) or 1 teaspoon of Sugar Free vanilla syrup (optional and limit sweeteners not everyday) or heavy whipping cream (if you like).

 

Coffee or tea

 

Water

 

Leftovers  – 2 cups of Meatless Keto Kickin’ Chili  with sour cream (omit cheese).

 

Water

 

Fathead Pizza – 3 slices

Fathead Pizza Recipe:

 

2 cups grated Mozzarella cheese

1 cup of Almond Flour http:/http://amzn.to/2DtnqWu

3 Tablespoons of cream cheese

Sprinkle of pink Himalayan salt http://amzn.to/2z9n3Qd

Parchment paper http://amzn.to/2h6vF5k   (Don’t try to use wax paper!)

2 eggs

 

Crust:

-Preheat oven to 425 degrees. Mix mozzarella cheese, almond flour, cream cheese & pink himalayan salt.  Microwave for 1 minute. Mix. Microwave for 1 minute. Mix. Add in 2 eggs. It’s ok if the eggs don’t fully mix.  Divide out recipe into 2 pizza crusts onto parchment paper. Bake for 6-7 minutes. Flip over crusts. Bake for another 6-7 minutes. Let crusts cool. Wrap in saran wrap and put in Ziploc baggie.

 

Once crust is done, use low sugar tomato sauce (I like Aldi’s $0.25 tomato sauce in small can).  3-4 tablespoons is good for the tomato sauce as you don’t need that much. Sprinkle with cheese and nitrate free pepperoni.  Cook for 8 minutes, but watch to see if it needs more time.

 

 

Wednesday – Week 2

BPC – 1 tablespoon coconut oil, 2 tablespoons of Kerrygold butter, coffee & dash of cinnamon (optional) or 1 teaspoon of Sugar Free vanilla syrup (optional and limit sweeteners not everyday) or heavy whipping cream (if you like).

 

Water

 

3 pieces of uncured bacon, 2 eggs scrambled in bacon grease with red, yellow or green pepper (1 pepper, but pick which kind you want).

 

Water

 

1 cup of broccoli and 2 tablespoons of ranch for dipping.

 

Water

 

Leftovers – 3 slices of Fathead Pizza with 1 cup of broccoli with 2 tablespoons of ranch dipping.

Thursday – Week 2

Water

Keto Egg & Sausage Casserole – ¼ portion

RECIPE:
Ingredients:
8-12 eggs
1 cup sour cream
Keto Veggie choice (mushrooms, squash, zucchini – something low in net carbs that you have in your fridge)
2 Tablespoons of Kerrygold Butter for casserole & 1 tablespoon to saute keto veggies
1 package of sausage
Optional – 1 cup of shredded cheese.

Use 9 x 12 pan and grease pan. Prehat oven to 350 degrees. Sautee keto veggie in butter.  Add 2 tablespoons of Kerrygold butter to sauteed veggies & melt. Cook sausage. Mix together eggs in large bowl. Add sour cream, sauteed keto veggies, cooked sausage into bowl.  Dump all ingredients into greased pan.. Cook for 35 minutes. (Add shredded cheese to casserole with 15 minutes left if you want melted cheese on top.) Let cool and enjoy!

 

Coffee or tea

 

2 ounces of cheese (you pick – brie, colby, cheddar, goat…just not processed American plastic slice) with 1 cup of cucumber and 2 tablespoons of ranch to dip.

 

5 ounces of beef (you pick – sirloin steak, ribeye, ground beef), ½ avocado, 1 cup of zucchini with 1 tablespoon of coconut oil melted on top of veggies. (Make your life easier by cooking extra for the next night with leftovers!)

 

1-2 Fat bombs

Friday – Week 2

 

BPC – 1 tablespoon coconut oil, 2 tablespoons of Kerrygold butter, coffee & dash of cinnamon (optional) or 1 teaspoon of Sugar Free vanilla syrup (optional and limit sweeteners not everyday) or heavy whipping cream (if you like).

Water

Coffee or Tea

Keto Egg & Sausage Casserole – ¼ portion (freeze leftover portions if other household members didn’t eat it).

Water – chug it!

Leftover 5 ounces of beef from last night, ½ avocado, 1 cup of zucchini with 1 tablespoon of coconut oil melted on top of veggies.

Water

Saturday – Week 2

Water

2 pieces of uncured bacon with 2 eggs cooked in bacon grease or 2 hardboiled eggs. 1 cup of broccoli with 1 tablespoon of Kerrygold butter on top.

Water

Coffee or tea

5 ounces of deli turkey (or ham depending on your preference) with 2 ounces of sliced cheese (I love some Colby rolled up with the turkey) and 2 tablespoons of mayo squirted across the turkey roll ups. 3 pickle spears (make sure no hidden sugar in the pickle jar). I love Aldi’s pickles – the little ones or big spears.

Water

Dinner out! Chipotle bowl – extra sauteed veggies, chicken, avocado, cheese & sour cream. Eat half and save the rest for tomorrow for lunch.

Water

1-2 fat bombs

 

Sunday – Week 2

Water

BPC – 1 tablespoon coconut oil, 2 tablespoons of Kerrygold butter, coffee & dash of cinnamon (optional) or 1 teaspoon of Sugar Free vanilla syrup (optional and limit sweeteners not everyday) or heavy whipping cream (if you like).

Water

Coffee or Tea

Leftovers from last night’s Chipotle bowl – extra sauteed veggies, chicken, avocado, cheese & sour cream.

Water

1-2 fat bombs and 3 pickle spears

Water

Dinner Out! 10 piece naked wings cooked extra crispy (you can add Tabasco, but I’m a baby about spice). Dip in ranch and/or blue cheese. Ask for extra celery on the side for 5-6 slices.

Water & hot tea

Medical Disclaimer:

This is not medical advice nor should it be misconstrued as medical advice.  Always consult your doctor prior to starting a new eating plan and workout regime.

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Week #3

 

Shopping List – Week 3

Fats:

-Coconut oil http://amzn.to/2m3rCbM

-3 sticks of Kerrygold butter (grass fed cows vs grain fed cows)…if you don’t have or run out, it’s not end of the world. Simply preference.

-Ranch dressing

-Blue Cheese dressing

-Mayo

 

Vegetables (preferably organic):

-Cucumber

-Romaine lettuce (whole)

-Celery

-Avocado

-Zucchini

-Radishes

 

Diary:

-Heavy whipping cream

-Brie

-Block of cheese – choose your favorite – cheddar, colby, pepper jack, goat etc.

-Shredded mozzarella cheese

-2 blocks of cream cheese

-Sour cream

 

Meat:

-Ribeye steak

-Pepperoni (nitrate free is preferred)

-Bacon (preferably uncured and nitrate free)

-Shrimp

-Jumbo lump crab

-Sausage

 

Additional:

-Coffee

-2 cartons cage free eggs

– Vanilla extract for fat bombs

– Low sugar tomato sauce (I like Aldi’s $0.25 tomato sauce in small can).

– Almond Flour http://amzn.to/2DtnqWu

– Sugar Free coffee syrup vanilla http://amzn.to/2CgOvwN

– Swerve sugar for for fat bombs http://amzn.to/2Dto7iT

– Sugar Free hard candies (My favorite are 1-2 hard candies a day if I haven’t had too many sugar free products – Life Savers peppermints http://amzn.to/2zIL1k1 , Weathers Sugar Free  http://amzn.to/2zHg67I or Butterscotch sugar free disks http://amzn.to/2BQ1kNI ) ***I did this in the beginning, but now encourage sugar free products a treat once a week.

 

Spices:

-Chili powder

-Cumin

-Garlic Powder

-Tabasco sauce

-Pink himalayan salt http://amzn.to/2DtrqX0

 

Monday – Week #3

Water

 

BPC – 1 tablespoon coconut oil, 2 tablespoons of Kerrygold butter, coffee & dash of cinnamon (optional) or 1 teaspoon of Sugar Free vanilla syrup (optional and limit sweeteners not everyday) or heavy whipping cream (if you like).

***I’ve also gotten into having tea instead of coffee so it’s grassfed butter, coconut oil and hot tea. Sometimes I add heavy whipping cream. YUM!

Water

Coffee or tea

Crab Wraps – OMG!

4 ounces of jumbo lump crab (⅔ cup)

Dollop of mayo

Old Bay Seasoning

Romaine lettuce

On the side, avocado

Water – get sexy legs from going to the bathroom so much!

3 pepperoni slices with 3 cheese slices, romaine lettuce with some mayo

Water, coffee or tea

Fathead Pizza – 2 slices with celery sticks dipped in 1 tablespoon of ranch.

Fathead Pizza Recipe:

 

2 cups grated Mozzarella cheese

1 cup of Almond Flour http://amzn.to/2DtnqWu

3 Tablespoons of cream cheese

Sprinkle of pink Himalayan salt http://amzn.to/2z9n3Qd

Parchment paper http://amzn.to/2h6vF5k   (Don’t try to use wax paper!)

2 eggs

 

Crust:

-Preheat oven to 425 degrees. Mix mozzarella cheese, almond flour, cream cheese & pink himalayan salt.  Microwave for 1 minute. Mix. Microwave for 1 minute. Mix. Add in 2 eggs. It’s ok if the eggs don’t fully mix.  Divide out recipe into 2 pizza crusts onto parchment paper. Bake for 6-7 minutes. Flip over crusts. Bake for another 6-7 minutes. Let crusts cool. Wrap in saran wrap and put in Ziploc baggie.

 

Once crust is done, use low sugar tomato sauce (I like Aldi’s $0.25 tomato sauce in small can).  3-4 tablespoons is good for the tomato sauce as you don’t need that much. Sprinkle with cheese and nitrate free pepperoni.  Cook for 8 minutes, but watch to see if it needs more time.

 

Water

 

– Sugar Free hard candies (My favorite are 1-2 hard candies a day if I haven’t had too many sugar free products – Life Savers peppermints http://amzn.to/2zIL1k1 , Weathers Sugar Free  http://amzn.to/2zHg67I or Butterscotch sugar free disks http://amzn.to/2BQ1kNI ) ***I did this in the beginning, but now encourage sugar free products a treat once a week.

 

Tuesday – Week #3

Water

BPC – 1 tablespoon coconut oil, 2 tablespoons of Kerrygold butter, coffee & dash of cinnamon (optional) or 1 teaspoon of Sugar Free vanilla syrup (optional and limit sweeteners not everyday) or heavy whipping cream (if you like).

***I’ve also gotten into having tea instead of coffee so it’s grassfed butter, coconut oil and hot tea. Sometimes I add heavy whipping cream. YUM!

Water

Coffee or tea

Fathead Pizza – 2-3 slices with celery sticks dipped in 1 tablespoon of ranch.

Water, coffee or tea

Leftover Crab Wraps with avoacdo

Water

1 Fat Bomb

 

Cheesecake Fat Bombs

Ingredients:

8 ounces cream cheese, softened

1 stick Kerrygold butter, softened

1/2 teaspoon vanilla extract

1/4 cup Swerve sugar http://amzn.to/2yj2gIH

3 tablespoons coconut oil  http://amzn.to/2m3rCbM

 

Directions:

In mixing bowl, beat cream cheese until light and fluffy with hand mixer

Add softened butter, Swerve, vanilla extract and coconut oil. Mix well until combined

Spoon into mini cupcake liners in mini cupcake pan in 1 tablespoon increments

Place in freezer until firm (approximately 1 hour)

Store in ziploc bag in freezer or fridge.

 

Water

 

Coffee or Tea

 

Wednesday – Week #3

Water

¼ Egg Casserole

 

RECIPE EGG CASSEROLE:

Ingredients:

8-12 eggs

1 cup sour cream

Keto Veggie choice (mushrooms, squash, zucchini – something low in net carbs that you have in your fridge)

2 Tablespoons of Kerrygold Butter for casserole & 1 tablespoon to saute keto veggies

1 package of sausage

Optional – 1 cup of shredded cheese.

 

Use 9 x 12 pan and grease pan. Preheat oven to 350 degrees. Sautee keto veggie in butter.  Add 2 tablespoons of Kerrygold butter to sauteed veggies & melt. Cook sausage. Mix together eggs in large bowl. Add sour cream, sauteed keto veggies, cooked sausage into bowl.  Dump all ingredients into greased pan.. Cook for 35 minutes. (Add shredded cheese to casserole with 15 minutes left if you want melted cheese on top.) Let cool and enjoy!

Water

2 Fat Bombs and celery sticks

Water

Coffee or Tea

Go out to dinner! Wings naked with no sauce (if you like sauce, you can ask them to toss in tabasco sauce). I like mine extra crispy. Ask for extra celery. Blue cheese or ranch dipping sauce.

Water

 

Thursday – Week #3

Water

BPC – 1 tablespoon coconut oil, 2 tablespoons of Kerrygold butter, coffee & dash of cinnamon (optional) or 1 teaspoon of Sugar Free vanilla syrup (optional and limit sweeteners not everyday) or heavy whipping cream (if you like).

***I’ve also gotten into having tea instead of coffee so it’s grassfed butter, coconut oil and hot tea. Sometimes I add heavy whipping cream. YUM!

Water

3 pepperoni (nitrate free) wraps with 2 slices of cheese and mayo. Side of cucumber dipped in ranch.

Water, coffee or tea

6 ounces of shelled Steamed Shrimp with melted butter and side salad with ranch, blue cheese dressing or olive oil.

 

Directions to steam shrimp:

Take raw shrimp, put in steamer, steam for 5 minutes. Sprinkle Old Bay seasoning on top. Use ramekin of melted grassfed butter as dipping sauce.

 

Water, coffee or tea

¼ Egg Casserole, freeze remaining egg casserole for later.

Water

If still hungry, 1 Fat bomb

 

Friday – Week #3

Water

BPC – 1 tablespoon coconut oil, 2 tablespoons of Kerrygold butter, coffee & dash of cinnamon (optional) or 1 teaspoon of Sugar Free vanilla syrup (optional and limit sweeteners not everyday) or heavy whipping cream (if you like).

***I’ve also gotten into having tea instead of coffee so it’s grassfed butter, coconut oil and hot tea. Sometimes I add heavy whipping cream. YUM!

Water

Leftover Shrimp with melted butter and side salad with ranch, blue cheese dressing or olive oil.

Water, coffee or tea

5 ounces of Ribeye steak with melted grassfed butter on top with celery slices dipped in ranch OR sauteed radishes with pink Himalayan salt with ranch on top.

 

Saturday – Week #3

Water

2 Hard boiled eggs made into egg salad with mayo and 2 slices of bacon the side.

Coffee or Tea or Water

Leftover  Ribeye steak with melted grassfed butter on top with celery slices dipped in ranch OR sauteed radishes with pink Himalayan salt with ranch on top.

Water, coffee or tea

Go out for dinner! ½ Chipotle bowl with extra veggies, chicken, sour cream, cheese & guac! Save the other half for tomorrow

1-2 Fat bombs (if hungry)

 

Sunday – Week #3

Water

BPC – 1 tablespoon coconut oil, 2 tablespoons of Kerrygold butter, coffee & dash of cinnamon (optional) or 1 teaspoon of Sugar Free vanilla syrup (optional and limit sweeteners not everyday) or heavy whipping cream (if you like).

***I’ve also gotten into having tea instead of coffee so it’s grassfed butter, coconut oil and hot tea. Sometimes I add heavy whipping cream. YUM!

Water

Leftover ½ Chipotle bowl with extra veggies, chicken, sour cream, cheese & guac!

Coffee, tea or water

2 Hard boiled eggs made into egg salad with mayo and 2 slices of bacon the side. Cucumber slices with ranch dipping sauce.

Coffee, tea or water

1-2 fat bombs if still hungry

 

Medical Disclaimer:

This is not medical advice nor should it be misconstrued as medical advice.  Always consult your doctor prior to starting a new eating plan and workout regime.

Royal weight loss for the woman willing to work for it from a woman who has.


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Countess of Low Carb is not a doctor and information on this video and website should be not used in place of medical advice. The information on this page is for educational purposes only. Please consult your doctor for medical advice.

 

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