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This meal plan is written for week one and is the most strict to accomidate all low carb plans including Dr. Atkins' Diet Revolution also refered to as "Atkins 72" which was his first most strict program and to give us all a good clean week to get back to basics. I will put the food listed in the book at the end of the meal plan.

For a free grocery shoping list for this week please click here!

Week One Back to Basics Clean Eating Meal Plan:

Day 1:

Breakfast: Scrambled eggs & bacon
Lunch: Egg Drop Soup (Omit the red onion and just use green onions for this weeks menu and add more salt instead of the soy sauce. I promise it is just as good! Oh and an extra yummy tip: add some red pepper flakes before you boil the broth, SO GOOD!)
Dinner: Louisiana Wings with Celery & Zero Carb Bacon Ranch Dressing
Snacks: Pork rinds, pickle, deviled eggs, olives, or sugar free beef jerkey
Dessert: Sugar Free Jello or Gummy Bears

Day 2:

Breakfast: Poached Eggs & Bacon
Lunch: Butter Bacon Cod fish w/ sauteed chinese cabbage (Extra yummy tip: when you cook up the bacon for on top of the cod use the drippings to sautee your chinese cabbage in!)
Dinner: Lettuce wrapped bacon cheese burgers w/ cucumber salad (For week 1 omit the red onion and use a sliced green onion instead)
Snacks: Pork rinds, pickle, deviled eggs, olives, or sugar free beef jerkey
Dessert: Sugar Free Jello or Gummy Bears

Day 3:

Breakfast: Bacon, Egg, & cheese Muffins (Be sure to use hard aged cheese and remember a little goes a long way for flavor!)
Lunch: Chicken Salad in a lettuce wrap with a dill pickle
Dinner: Steak with Garlic herb butter & smashed potatoes
Snacks: Pork rinds, pickle, deviled eggs, olives, or sugar free beef jerkey
Dessert: Sugar Free Jello or Gummy Bears

Day 4:

Breakfast: Fried Eggs & homemade sausage patties (mix a high fat ground beef or pork with herbs such as sage and a good amount of salt, form into patties, and fry them up in a pan)
Lunch: Shrimp Scampi
Dinner: Chicken Dijon & a side salad (side salad veggies listed at the end in the food list)
Snacks: Pork rinds, pickle, deviled eggs, olives, or sugar free beef jerkey
Dessert: Sugar Free Jello or Gummy Bears

Day 5:

Breakfast: Scrambled eggs & Bacon
Lunch: Egg Salad lettuce wrap & a dill pickle
Dinner: Rotissery Chicken & a side salad (side salad veggies listed at the end in the food list)
Snacks: Pork rinds, pickle, deviled eggs, olives, or sugar free beef jerkey
Dessert: Sugar Free Jello or Gummy Bears

Day 6:

Breakfast: Mexican Omelet (stuffed with hard aged cheese, bacon or homemade sausage, green onions, & homemade taco seasoning)
Lunch: Sazon Wings
Dinner: Big Macs (Use hard aged cheese rather than american and leave off the optional onion and tomato. Add some green onion for flavor if you want!)
Snacks: Pork rinds, pickle, deviled eggs, olives, or sugar free beef jerkey
Dessert: Sugar Free Jello or Gummy Bears

Day 7:

Breakfast: Hard boiled eggs & bacon
Lunch: Grilled Lemon Lime Chicken & cucumber salad (For week 1 omit the red onion and use a sliced green onion instead)
Dinner: Blackened cod fish with some left over cucumber salad from lunch.
Snacks: Pork rinds, pickle, deviled eggs, olives, or sugar free beef jerkey
Dessert: Sugar Free Jello or Gummy Bears

As promised, here is the list from the book:

Meat: Steaks, Corned beef, Lamb chops, tongue, Hamburgers, Bacon, Any kind of meat in any quantity— except meat with fillers such as sausage, hot dogs, meatballs, most packaged “cold cuts”

Fowl: Duckling, Turkey, Chicken, Anything with wings, No stuffing

Desserts: Gelatin with artificial sweeteners

Condiments: Salt, pepper, mustard, horseradish, vinegar, vanilla, and other extracts; artificial sweeteners; any dry powdered spice that contains no sugar

Drinks: Water, Mineral water, Vichy, Club soda; Beef or Chicken broth, bouillon; Sugar free diet soda; coffee, tea

Fish: All fish, including canned salmon, tuna; any kind of seafood, including oil-packed and smoked, except oysters, clams, muscles, scallops, and pickled fish

Eggs: Boiled, fried, scrambled, poached, omelet – any style and without limitations

Salads: Two small green salads a day (each less than one cupful, loosely packed) made only of leafy greens, celery, or cucumbers and radishes. Dressings with vinegar, oil, salt, dry spices, herbs, grated cheese, or anchovies. Or else a sour pickle in place of a salad. Plus… green olives.

Butter & Mayonnaise Fats: Butter, oils, shortening, lard & mayonnaise (fats have no carbohydrates).

Juice: Juice of one lemon or lime

Cheese: Four ounces a day of any hard aged cheese. No cream cheese or cheese spreads.

Heavy Cream: Four teaspoons a day. (Cream has less carbohydrate than milk – so don’t use milk)


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