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14-‐Jun Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Net Carbs 1g 1g 1g 1g 1g 1g 1g
Net Carbs 5g 6g 7g 6g 7g 7g 6g
Net Carbs 2g 5g 3g 1g 1g 2g 1g
Net Carbs 7g 5g 7g 7g 5g 7g 9gTOTAL CARBS 15g 17g 18g 15g 14g 17g 17g
Note: I'm not a doctor, just someone who has lost 140 pounds by switching to a Low Carb, High Fat way of eating. The menu above is what works for me. Results may vary depending on food quantities, brands, and recipes followed. The menu also reflects an intermittent fast of 14 hours. Recommend consulting with your physician to determine if the LCHF way of eating is best for you.
Breakfast Coffee (4 Cups), 2
tsp heavy creamCoffee (4 Cups), 2 tsp heavy cream
Coffee (4 Cups), 2 tsp heavy cream
Coffee (4 Cups), 2 tsp heavy cream
Coffee (4 Cups), 2 tsp heavy cream
Coffee (4 Cups), 2 tsp heavy cream
Coffee (4 Cups), 2 tsp heavy cream
Ground beef pattie (4 oz) with over easy egg on 3C Spinach, 1/4 C tomatoes, 1 oz
avocado, bacon, 1 tbsp red onion, 2 tbsp basil pesto
Chicken Salad Wraps (4 oz chicken salad, 4 bibb lettuce leaves), 1/2C sliced cucumber, 1/4 C roma tomato, 1 tbsp oil & vinegar
6 oz Sirloin steak with chili-‐lime
marinade, 6 grilled asparagus spears
3-‐Egg Spanish omelet (2 tbsp
onion, green & red pepper mix & 1 oz cheddar), 2 tbsp guacamole, 1C
spinach, 1 tbsp chili-‐lime dressing
6 oz pork tenderloin, 1.5C
broccoli with brown butter sauce, 2C
romaine with 1 tbsp oil & vinegar
2 Hot dogs, 2 slice oopsie bread, 1 tbsp onions, 1C broccoli, 3/4 C cauliflower, brown butter sauce
Deviled Eggs Jalapeno Poppers (2 whole Jalapenos)
Deviled Eggs
Ground beef pattie (4 oz) with over easy egg on 3C Spinach, 1/4 C tomatoes, 1 oz
avocado, bacon, 1 tbsp red onion, 2 tbsp basil pesto
Dinn
er
6 oz Sirloin steak (marinade: juice of 1/2 lime, 1 tbsp olive oil, 2 garlic
cloves, .5 tbsp chili powder), grilled
asparagus
Ground beef pattie (4 oz) with over easy egg on 3C Spinach, 1/4 C tomatoes, 1 oz
avocado, bacon, 1 tbsp red onion, 2 tbsp basil pesto
Bacon-‐wrapped egg-‐broccoli muffin, 1/2
C sauteed zuchinnim, 2C romain w/1 oz
avocado, 1 tbsp oil & vinegar
2 Tandoori Chicken thighs, 1/2C cauliflower
tabbouleh, 1C Romaine w/oil &
vinegar
Dot2Trot.com Low Carb, High Fat Weekly Menu -‐ June 14-‐20
Deviled Eggs
Lunch
1 oz Macadamia nuts
1 C Plain Greek yogurt, 1 oz
chopped pecans
Jalapeno Poppers (3 whole Jalapenos)
Snack 2
3-‐Egg Spanish omelet (2 tbsp
onion, green & red pepper mix & 1 oz cheddar), 2 tbsp guacamole, 1C
spinach, 1 tbsp chili-‐lime dressing
2 Tandoori Chicken thighs, 1/2C cauliflower
tabbouleh, 1C Romaine w/oil &
vinegar
Bacon-‐wrapped egg-‐broccoli muffin, 2C
spinach, 1/2 avocado, 1/2 tomato, 1 tbsp Russian dressing