5 Day Meal Plan Keto/Low Carb

carb-cycle-day

Day One (Totals: 1650 calories, 132g fat, 14g net carbs, 88g protein)

Breakfast

4 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein), Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0 g protein)

Snack

1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)

Lunch

1/2 cup Simple Egg Salad(166 calories, 14g fat, 1g net carbs, 10g protein), Romaine Lettuce Leaves (4) (4 calories, 0g fat, 0g net carbs, 0 g protein), 2 slices cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein)

Snack

24 raw almonds (166 calories, 15g fat, 2g net carbs, 6g protein)

Dinner

6 oz Rotisserie Chicken (276 calories, 11g fat, 0g net carbs, 42 gprotein), 3/4 cup Easy Cauliflower Gratin(215 calories, 19g fat, 2g net carbs, 6g protein), 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein), 2 Tbsp Caesar Salad Dressing (sugar free) (170 calories, 18g fat, 2g net carbs, 1g protein)

Dessert

2 sqares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 2 (Totals: 1636 calories, 126g fat, 18.5g net carbs, 88g protein)

Breakfast

4 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein), Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)

Lunch

2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein), 2 Tbsp Caesar Salad Dressing (sugar free) (170 calories, 18g fat, 2g net carbs, 1g protein), 1 cup chopped leftover chicken (276 calories, 11g fat, 0g net carbs, 42g protein)

Snack

1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)

Dinner

1 italian sausage link, cooked and sliced (230 calories, 18g fat, 1g net carbs, 13g protein), 1 cup cooked broccoli (55 calories, 0g fat, 6g net carbs, 4g protein), 1 Tbsp butter (102 calories, 12g fat, 0g net carbs, 0g protein), 2 Tbsp grated parmesan cheese (42 calories, 3g fat, 0g net carbs, 4g protein)

Dessert

2 sqares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 3 (Totals: 1512 calories, 119g fat, 18g net carbs, 78g protein)

Breakfast

2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein), 2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein), Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs,0g protein)

Snack

2 String Cheese (160 calories, 12g fat, 2g net carbs, 16g protein)

Lunch

1 italian sausage link, cooked and sliced (230 calories, 18g fat, 1g net carbs, 13g protein), 3/4 cup Easy Cauliflower Gratin (215 calories, 19g fat, 2g net carbs, 6g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Dinner

1 1/2 cup Chili Spaghetti Squash Casserole, (284 calories, 20g fat, 6g net carbs, 23g protein), 2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein), 1 Tbsp ranch dressing (sugar free) (70 calories, 7g fat, 1g net carbs, 0g protein)

Dessert

2 sqares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 4 (Totals: 1386 calories, 112g fat, 19.5g net carbs, 69g protein)

Breakfast

4 inch square, Sausage & Spinach Frittata (206 calories, 16g fat, 1g net carbs, 12g protein), Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1/2 avocado w/ lite salt and pepper (114 calories, 11g fat, 1 g net carbs, 1g protein)

Lunch

1 1/2 cup Chili Spaghetti Squash Casserole(284 calories, 20g fat, 6g net carbs, 23g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Dinner

1/2 cup “Anti” Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein), 4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein), 2 cups raw baby spinach (14 calories, 0g fat, 1g net carbs, 2g protein), 1 Tbsp italian dressing (sugar free) (35 calories, 3g fat, 0g net carbs, 0g protein)

Dessert

2 sqares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

Day 5 (Totals: 1649 calories, 132g fat, 18.5g net carbs, 81g protein)

Breakfast

2 Cream Cheese Pancakes (172 calories, 14g fat, 1g net carbs, 8g protein), 2 pcs cooked bacon (92 calories, 7g fat, 0g net carbs, 6g protein), Coffee with 2 Tbsp Heavy Cream (120 calories, 12g fat, 1g net carbs, 0g protein)

Snack

1 cup bone broth (50 calories, 1g fat, 0g net carbs, 1g protein)

Lunch

1/2 cup “Anti” Pasta Salad (102 calories, 8g fat, 4g net carbs, 3g protein), 4 Sundried Tomato & Feta Meatballs (356 calories, 32g fat, 2.5g net carbs, 24g protein)

Snack

5 sticks of celery with 2 Tbsp Almond Butter (200 calories, 16g fat, 2.5g net carbs, 7g protein)

Dinner

1 cup Cuban Pot Roast (taco salad style) (271 calories, 19g fat, 2g net carbs, 20g prot

ein), 2 cups chopped romaine lettuce (16 calories, 0g fat, 1g net carbs, 1g protein), 2 Tbsp sour cream (51 calories, 5g fat, 1g net carbs, 1g protein), 1 Tbsp chopped cilantro (optional), 1/4 cup shredded cheddar cheese (114 calories, 9g fat, .5g net carbs, 7g protein)

Dessert

2 sqares Lindt 90% Chocolate (105 calories, 9g fat, 3g net carbs, 3g protein)

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