ONE WEEK VERY LOW CARB KETOGENIC DIET PLAN
NO COOKING
Going out for a travel or don't like to cook foods? You can be healthy too. This one week guide contains recipes that don't require a cooking range! Recipes do require some mixing but that can be done with a good spoon or handheld mixer while majority of the heating is done in the microwave. Sometimes, you just don't want to cook elaborate meals. The Energy Pods fit perfectly into this diet as a snack or a fatty and filling add-on to the diet.
One of the best things about this way of eating is that you're constantly trying new and different foods or you can simply create a routine of foods that fuel you while you chase adventures and experiences in life. This is truly one of the most simplest way to diet!
MEALS
WEEK 1
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MEALS
First Meal
Pre-cooked sausage, ham and cheese plate:
Pre-cooked sausage and ham are available from local delis or produce sections of a grocery store.
Lunch/Snack
Sugar-Free Jerky & Cheese sticks:
Find jerky that is low in sugar and tag along a couple of cheese sticks for a mid-day meal
Dinner
Rotisserie chicken with Sugar-Free BBQ sauce:
Rotisserie chicken is available in nearly all grocery stores. Leftovers can be eaten next day too. You can buy pre-made sauce to make the chicken tastier.
NOTES
MEALS
First Meal
Microwave eggs & cheese mash
Crack two large eggs, mix in a dash of heavy cream and some shredded cheese inside a mug. Microwave for 40 seconds. Scramble inside mug. Microwave for another 20 seconds. Serve.
Lunch/Snack
Lettuce wrapped burger
You can go to any burger or fast food joint and order a burger with lettuce instead of bun while ordering it without any sugary sauces(eg. ketchup)
Dinner
Cheese & sausage melt,
Chop pre-cooked sausage in bowl, pour shredded cheese on top and microwave for 30-60 seconds. Stir. Heat on medium for another 30-60 seconds till cheese melts
NOTES
MEALS
First Meal
Breakfast sausage & nuts
You can get pre-cooked and pre-made breakfast sausages either packaged or in the meat section. Heat them up an eat them with some of your favorite nuts.
Snack
BLT salad with ranch dressing, pork rinds
End the day with a large pre-made bacon, lettuce and deli turkey cutlets combined with mixed greens and ranch dressing. Crumble pork rinds on top for some crunch.
NOTES
MEALS
First Meal
Greek yogurt with sugar-free maple syrup
You can also add espresso to the yogurt while sweetening it further with erythritol and/or monk fruit extract
Lunch/Snack
Sugar-free chocolate bar
Many sugar-free chocolates contain sweeteners and fibers that can cause digestive discomfort. You can limit it to a serving of chocolate or get 70-80% dark chocolate if sugar isn't a big issue for you.
Sugar-free jerky
Jerky provides excellent protein but you can also use biltong as well.
Dinner
Pre-made Meatballs with cheese & marinara
Buy pre-made meatballs(low sugar), place them in a microwave safe bowl. Heat for 30-60 seconds. Sprinkle shredded cheese, mix and heat again for 30-60 seconds. Add marinara sauce, mix and heat for another 30-60 seconds. Mix and serve.
NOTES
MEALS
First Meal
Microwaved bacon
Place bacon flat, not touching, in between paper towels. Microwave until crispy, 1-4 minutes, depending on the quantity of bacon.
Lunch/Snack
Sugar-Free Nut Mix
Nut mixes can be found anywhere from grocery stores to gas stations, sometimes at great price deals. Buy them in bulk to create your own mixes and portion them.
Dinner
Pre-cooked beef patties & cheese
You can find pre-cooked patties everywhere and of many different kinds, sometimes infused with herbs and flavorings. You can heat them in the microwave between paper towels, add some cheese in between and create a bunless burger.
Kale chips
Kale chips are great shelf stable veggies that you can dip. Parsnips can also be an alternative.
NOTES
MEALS
First Meal
Almond bread with guacamole & peanut
You can create a sandwich of each or even make a deli sandwich with cheese if you want extra protein.
Lunch/Snack
Cobb salad can be found at many delis and grocery stores. You can just take a break from work and get some locally. Otherwise, make your own and pack for lunch.
Dinner
Pepperoni, salami, olive, dark chocolate(sugar-free) & cheese assortment
All are easy to find either in the deli section or canned section of the grocery store. Assort your favorite types and kinds and enjoy!
NOTES
MEALS
First Meal
Almonds & Cashews
Grab a handful of either, eat them and take off to work or gym!
Use high protein yogurt with no added sugar in recipe
Lunch/Snack
Beef Jerky, Cheese sticks
Easy snacks you can find practically anywhere.
Dinner
Pre-made sausage assortment with Mayo, Spinach & Mustard dips
Get some pre-cooked sausages, slice them and dip them in different low sugar/sugar-free sauces. Spinach artichoke is highly recommended.
