Welcome to
Countess of Low Carb

Welcome to Countess of Low Carb

Where royal living
meets real life.

Keto dinner menu for the week! Make the meal once, but use the leftovers for your keto lunches. This easy keto dinner menu will help save money and with weight loss on the ketogenic diet!

How To Lose 5 Lbs or More From Sleeping With 3 Sleep Hacks:

Register for FREE “How To Lose 5 Lbs or More From Sleeping With 3 Sleep Hacks” Workshop on Sunday, October 27, 2019 HERE. Learn 3 tactile, tips to sleep better and lose weight in the process!

Keto Dinner Menu Printable – PRINTABLE HERE

Interested in Magnet Keto Meal Plan System?

Keto Dinner Menu Shopping Lists:

Keto Shopping Lists 2019:

Printable Aldi Keto Shopping List

Printable Costco Keto Shopping List

-Latest Amazon Keto Shopping List


Keto Dinner Menu For The Week:

Days Of Week: Dinner:


Dutch Baby Recipe by Maria Emmerich (QUEEN!)

– Need: Egg white powder – I had to order HERE

– Cast Iron Skillet: How to clean your cast iron skillet


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


KISS (keep it simple sister or brotha each week)

Keto Oatmeal Breakfast For Dinner:

-Chorizo & Eggs



Old Bay Sausages (2 carbs per link from Aldi) + 1 cup Asparagus w/ Kerrygold Butter (5 carbs or 2 net carb)


Keto Fried Chicken

– Use Pork Panko Crumbs & dip w/ Blue Cheese



Pepperoni Bites

-I only use Perfect Square Parchment Paper now



Grass Fed Delivered Ribeye

-Get 10% off delivered order w/ code: COUNTESS10



Keto Food & Choices:  


Keto Veggies This Week:

  • 2 cups of spinach = 2.2 carbs or 1 net carb **(I’m really trying to do spinach or romaine daily!)
  • + 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


Keto Snacks:

  • Keto Bars: Half the bar is 3-4 carb (I love these for something sweet once or twice per week)
    • Totally clean ingredients
  • ¼ cup walnuts = 3 carbs or 1.5 net carbs
  • ¼ cup pecans = 3.5 carbs or 1 net carb
  • ¼ cup macadamia nuts = 4.75 carbs or 1.75 carbs

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.


Keto Meal Plan – PRINTABLE HERE 

This Week’s Focus:

  • Rest while traveling.
  • Be mindful about eating.
  • Continue to destress and soak in tub with magnesium bath soaks.





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:

Love and compassion. Love and compassion. Love and compassion.

Keto Lunches:

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


-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)


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

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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