5 Day Plan

5 Day Plan

breakfast lunch dinner
Day 1 3 scrambled eggs
3 slices of bacon
Sandwich Wrap with Pork Skins
Wrap your favorite deli meat, raw cheese, tomato, onion, and mustard into several romaine lettuce leaves.
Layer upon each other.
Search “AAGwich” for video tutorial.
Rotisserie chicken, green beans (fresh or frozen: boil with water, butter, and desired seasonings), cucumber salad (cucumber, avocado, tomato, onion, and lemon).
Day 2 1/2 an avocado and 3 ounces of sliced deli meat Uncured polish sausage link or uncured hotdog with a pick, bell pepper slices, and 1/2 an avocado Taco Salad (taco meat, cheese, onion sour cream, lettuce, tomato, guacamole, hot sauce, and pork rinds for crunch)
Day 3 Chocolate Smoothie
Place the following ingredients in the blender and blend well:
1/2 can full fat coconut milk
1/2 avocado
1 tbs. raw cacao powder
1 tsp. cinnamon
1 cup ice
*after blending, add 1 scoop of chocolate protein powder and blend again for only a short time
Salad
Lots of lettuce, tomato, onion, black olives, banana peppers, cucumbers, bell peppers, etc.
Top with canned salmon and your favorite flavor of Primal Kitchen dressing or olive oil.
Have 1/2 an avocado on the side or on the salad.
Pan Fried Salmon and Asparagus
Scoop a generous amount of butter into a skillet over medium heat. Trim and add asparagus, season with desired spices, cook for several minutes. Move asparagus to one side of pan and add more butter and salmon. Season as desired and cook a few minutes on each side.
Day 4 3 hard boiled eggs
2 ounces of deli meat
Tuna Salad on Lettuce Leaves 1 can tuna 2 tbs. Mayo 1 pickle 1 stalk celery 1 hard boiled egg Mix and wrap in romaine lettuce Bun-less Bacon Burger topped with sautéed bell pepper and onion side salad
Day 5 Place the following in a small pot and cook over medium heat until it reaches your desired consistency: 1 cup unsweetened nut milk 1/2 cup hemp hearts 1 tbs. flax meal 1 tbs. chia seeds 1 tbs coconut flakes 1 tsp. Cinnamon 1 scoop Perfect Keto Vanilla or Salted Carmel MCT oil powder (or 1 tbs. stevia and 1 tbs. coconut oil) Sardines in Olive Oil and Raw Vegetables Celery, cherry tomatoes, cucumber, broccoli, and cauliflower . You can dip individual guacamole packs for added flavor and fat. Add a small handful of fat nuts (walnuts or macadamia nuts) for extra satiety. Lettuce Wrapped Fajitas
Fajita meat, bell peppers, onion, sour cream, guacamole with cauliflower rice (riced cauliflower with butter, salt, pepper, chili powder, cumin, and garlic powder). Bake at 375 for 30 minutes.
5 Day Plan

Shopping List

                        
*All items can be found at Sprouts, with the exception of the Perfect Keto MCT oil powder, which you can get here at the clinic. If at any time during the week you are still hungry after a mean, eat more fat! You’ll eat to satiety and use fat as the main source of calories.

Staples:
Sea Salt
Pepper
Cumin
Chili Powder
Garlic Powder
Cinnamon
Eggs and Dairy:
1 pkg. Raw Cheddar Cheese Slices
1 lb. Butter
8-16 ounces Sour Cream
1 Block or Pre-Shredded Cheddar Cheese
1/2 Gallon Unsweetened Nut Mil
(We love Malk brand. All but the Maple Pecan versions are keto)
1 dozen Eggs
Baking Products:
1/2 cup Fatty Nuts (walnut or macadamia nuts)
1 pkg. Coconut Flakes
1 pkg. Hemp Hearts/Seeds
1 pkg. Flax Meal
1 pkg. Chia Seeds
1 can Full-Fat Coconut Milk
1 pkg. Raw Cacao Powder


Produce:
1 lb. Green Beans
1 Lemon
1 bag Riced Cauliflower
1 bunch Asparagus
1 carton Cherry Tomatoes
1 head Broccoli
1 bundle Celery
3-4 Tomatoes
2-3 heads Romaine Lettuce
2-3 Bell Peppers
2 Cucumbers
1-2 Onions
2 Avocados
Condiments:
1 jar Hot Sauce
1 jar Mayonnaise (Sir Kensington Avocado, Primal Kitchen, and Chosen Foods are all good brands)
Primal Kitchen Dressing or olive Oil (can add stevia drops to bottle of dressing to sweeten it some)
Mustard


Proteins:
1 Rotisserie Chicken
1 Fresh Salmon Fillet
2 lb. Grass Fed Beef
1 pkg. Uncured Polish Sausage or Hotdog
1 can Tuna
1 can Sardines in Olive Oil
1 can Salmon
1 lb Uncured Bacon
2 pkg. Uncured Sliced Deli Meat (Applegate is a good brand)
Packaged/Misc. Items:
1 pkg. Epic or 4505 brand pork skins (flavored or unflavored is fine)
1 container Perfect Keto MCT oil powder (available at the clinic) or Coconut Oil
1 dropper bottle Liquid Stevia drops (We love Sweet Leaf Vanilla Creme Flavored)
1 pkg. Chocolate protein powder (Bluebonnet or Jay Robb are good brands)
1 jar Pickles (Bubbie’s is a good brand)
Guacamole (We love the Good Foods single servings)
1 can Sliced Black Olives 1 jar Banana Peppers