Sample Menus for the 2nd week of Phase 3
Breakfast Options
- Breakfast option #1: 2 eggs with blueberries in sugar-free yogurt
- Breakfast option #2: 2 egg scrambled with mushroom, inion, pre-cooked turkey sausage and shredded cheese
- Breakfast option #3: Spinach frittata made from scrambled eggs, frozen spinach, salt and pepper topped with finely shredded cheese.
- Breakfast option #4: Veggie omelet made from 2 eggs, diced tomato, onion, green bell pepper, 2 pieces of turkey bacon and shredded cheese
- Breakfast option #5: Cottage cheese with sliced peaches, coffee or tea
- Breakfast option #6: Asparagus Frittata made from scrambled eggs with chopped asparagus topped with shredded cheese. Bake until done.
- Breakfast option #7: Pancake made from almond flour
Snack Options
- Snack option #1: Mixed nuts
- Snack option #2: Unsweetened Greek Yogurt with Blueberries
- Snack option #3: A handful of unsweetened mixed nuts
- Snack option #4: Sliced strawberries with unsweetened Greek yogurt
- Snack option #5: Fresh berries over unsweetened Greek yogurt
- Snack option #6: Sugar-free protein shake
- Snack option #7: Mixed fruit salad
Lunch Options
- Lunch option #1: Tuna wrap made from tuna salad wrap in lettuce leaves served with side salad with dressing
- Lunch option #2: Chef’s salad with spinach, lettuce greens, sliced turkey, hard-boiled eggs, bacon, olives, bell pepper and blue cheese. Enjoy with any regular vinaigrette or creamy dressings.
- Lunch option #3: Bunless burger made from burger patty, onion, tomato, pickles, mustard and ketchup wrap in lettuce leaves. Serve with a side salad and dressing.
- Lunch option #4: Beef soup made with stew beef, celery, onion, carrots, broccoli and seasonings
- Lunch option #5: Sirloin steak with large salad and salad dressing
- Lunch option #6: Stir-fry shrimps with bell peppers, broccoli, carrot, onion, cabbage, snow peas and soy sauce
- Lunch option #7: Grilled salmon with steamed broccoli and Edamame
Snack Options
- Snack option #1: Nectarines
- Snack option #2: Mixed nuts
- Snack option #3: Sugar-free yogurt
- Snack option #4: 2 plums
- Snack option #5: A handful of mixed nuts
- Snack option #6: Cottage cheese with diced tomatoes, seasoned with salt and pepper
- Snack option #7: Sugar-free Jello in your favorite flavor
Dinner Options
- Dinner option #1: Meat lasagna recipe using Shirataki noodles
- Dinner option #2: Roasted turkey served with mashed cauliflower and steamed asparagus
- Dinner option #3: Cold taco pizza recipe made with flax meal
- Dinner option #4: Stuffed pepper made from sautéed brown ground beef, onion, pepper and mushroom mixed with shredded cheese. Place filling inside the bell pepper and bake until tender.
- Dinner option #5: Beef steak served with steamed broccoli and carrots and topped with 1 tablespoon of melted cheese
- Dinner option #6: Butternut Squash Casserole Recipe
- Dinner option #7: “Spaghetti” Bolognese made from spaghetti squash, meat sauce and parmesan cheese
Snack Options
- Snack option #1: Apple with 1 tablespoon of peanut butter
- Snack option #2: Sweet roasted walnut recipe
- Snack option #3: Regular-flavored pork rinds
- Snack option #4: Carrots and celery sticks with ranch dressing
- Snack option #5: Unsweetened applesauce with cinnamon and stevia
- Snack option #6: Fresh strawberries dipped in plain Greek yogurt sweetened with stevia
- Snack option #7: Low-carb, low-sugar protein bar
Sample Menus for the 3rd week of Phase 3
- Breakfast option #1: Asparagus Frittata made from scrambled eggs with chopped asparagus topped with shredded cheese. Bake until done
- Breakfast option #2: Pancake made from almond flour
- Breakfast option #3: Whole-wheat English muffin topped with low-sugar jelly or preserves
- Breakfast option #4: Steel-cut oatmeal withwalnut. Blueberries and almonds extract
- Breakfast option #5: Low-sugar cereal with chilled almond milk
Snack Options
- Snack option #1: Apple
- Snack option #2: Pork rinds dipped in melted cheese
- Snack option #3: Apple with peanut butter
- Snack option #4: Strawberries dipped in stevia
- Snack option #5: Sunflower seeds
Lunch Options
- Lunch option #1: Stir-fry shrimps with bell peppers, broccoli, carrot, onion, cabbage, snow peas and soy sauce
- Lunch option #2: Grilled salmon with steamed broccoli and Edamame
- Lunch option #3: Tossed salad with pre-cooked chicken breast, tomatoes, cucumber, green onion, shredded cheese and dressing
- Lunch option #4: Roasted turkey wrap made with lettuce, tomato, low-carb tortilla and dressing
- Lunch option #5: Shredded chicken tossed with a mixture of hot sauce and ranch dressing
Snack Options
- Snack option #1: Raw orange and tallow bell peppers dipped in hummus
- Snack option #2: Plain Greek yogurt with mixed berries and stevia
- Snack option #3: Pork rinds dipped in melted cheese
- Snack option #4: Trailmix (Mixed nuts, dried cranberries, and dried cherries)
- Snack option #5: Cheese slices with grapes
Dinner Options
- Dinner option #1: Baked chicken served with a small loaded baked potato and topped with bacon, sour cream, chives and melted cheese
- Dinner option #2: Chicken wings served with bleu cheese dressing or Ranch
- Dinner option #3: Barbequed chicken served with low-sugar BBQ sauce, corn and side dishes
- Dinner option #4: Burritos ground beef made from low-carb tortillas, tomatoes, lettuce, onion and pico de gallo
- Dinner option #5: Stir-fry shrimp, bell peppers, mushroom, carrots, onion, cabbage, snow peas sautéed in soy sauce and serve with brown rice
Snack Options
- Snack option #1: Greek yogurt with mandarin orange
- Snack option #2: Strawberries served with plain Greek yogurt
- Snack option #3: Chilled shrimp with cocktail sauce
- Snack option #4: Applesauce with cinnamon and stevia
- Snack option #5: Kiwi fruit
