Welcome to
Countess of Low Carbs

Welcome to Countess of Low Carbs

Where royal weight loss meets real life.

Keto Meal Plan Feb 2019

FREE PRINTABLE KETO MEAL PLAN

WEEK OF FEB 6TH

FREE PRINTABLE MEAL PLAN

Days Of Week: Dinner:
Monday:

 

Low Carb (not keto) Meatloaf

Low Carb Ketchup, but not keto b/c it does have sugar added

Recipe

Tuesday:

KISS (keep it simple sister or brotha each week)

Keto Tacos Fixins! Ole!

–        Taco Seasoning Recipe

–        Taco Cheese Shells Recipe

–        Romaine Lettuce = 2 cups = 1 carb

–        Spinach = 2 cups = 1 carb (and high in potassium, more than a banana!)

–        Taco Salad

Wednesday:

KISS (keep it simple sister or brotha each week)

Keto Oatmeal Breakfast For Dinner:

–        Keto Oatmeal

–        Chia Seeds

–        Unsweetened Almond Milk

–        Walnuts

Thursday:

 

Steamed Shrimp With Kerrygold Butter

–        How to steam shrimp video

Friday:

 

Deviled Eggs

Do you want to see my recipe? Email me back if so…

Saturday: Bacon Cheeseburger w/ Primal Mayo or Chipotle Mayo
Sunday:

 

Eating Out:

Red Lobster – what I ate

 Alternative Keto Food Source:  

 

PRINTABLE MEAL PLAN

Keto Veggies This Week:

2 cups of spinach = 2.2 carbs or 1 net carb

+ 2 tablespoons of Primal Ranch = 2 carbs

1 cup zucchini = 3.5 carbs or 2.5 net carbs

1 cup celery = 3 carbs or 1.5 net carbs

+  1 tablespoon of almond butter = 3.5 carbs or 1.5 net carbs

PRINTABLE MEAL PLAN

Keto Snacks:

Keto Bars: Half the bar is 3-4 carb (I love these for something sweet once or twice per week)

¼ cup walnuts = 3 carbs or 1.5 net carbs

¼ cup pecans = 3.5 carbs or 1 net carb

Note: I have to have these proportioned in ¼ baggies/cups or I will overeat them. I also limit to just 2-4 times per week.

 

This Week’s Focus:

Do my 10-10 Challenge (Released on Thursday on FB)

  • Body Movement 6 days this week w/ 3 days lifting.
  • Rest…really get back to go to bed at 10pm.

 

Encouragement:

 

Fasting:

I am really working on increasing my fasting times as it makes MAJOR differences for my body!

Considering a 16 hour fast video?

Lose 100 pounds from fasting video!

 

Weight Loss Thought This Week:

What do you need to adjust? What is going well? Focus in on what is working. Slowly change what is not working as well. Love and compassion. Love and compassion. Love and compassion.

 

Keto Lunches:

-Make extra from dinner and use for your keto lunches.

 

Beginners:

-Calculate your macros

If you need extra food or are hungry, try:

-Coffee/Tea + 1 tablespoon of fat (grassfed butter, butter, coconut oil or ghee)

-1 cup of Cucumbers + 1 teaspoon of olive oil

-2 ounces of cheese (try to not have more than 2-3 ounces of dairy a day for potential weight loss stalls)

Advanced:

This week, stretch yourself by doing an hour further than what you have done before for fasting. Learn more with Dr. Fung video or book.

Try to get to  !

Try to get to 30 hour fast…stretch yourself this week if you can! Remember rest is so important.

 Printables For Tracking Fast:

Tracking 24 hour fast

Tracking 48 hour fast

 

Did you get my FREE Aldi Keto Shopping List?

30 Minute Encouragement Calls

All encouragement call attendees will have access to keto meal plans ecourse portal and How To Start Keto Diet Easily ecourse portal for downloadable materials for 90 days. I take client time seriously so I do have a 72 hour cancellation policy and no refund policy for encouragement calls.

Email countessoflowcarb@gmail.com for availabilities and application questions. application questions.

One, 30 minute encouragement call for $67 for weight loss accountability, celebration and solutions via conference call.

12 Week | 90 Day Weight Loss Package

The 90 day sprint gives enough time to see repeated patterns and challenges that pop up… and then solve those patterns and challenges! Shorter than 90 days, clients won’t see the fruits of their labor and sustainable, long last results.

Three results happen with three months together, you feel better, are more in control of what you eat, and lose inches on a consistent basis when you follow our agreed on goals and suggestions given of how to obtain those goals.

Have Questions? Please email countessoflowcarb@gmail.com for availabilities and application questions.

I see the best results when clients commit to at least three months of encouragement together. 

12 weeks of working together hand-in-hand for weight loss encouragement is only $897.

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