Sugar Free Meal Planning

by Catherine Best Gordon

Macro-Nutrients

1. Protein: 1 gram per pound of ideal bodyweight
2. Carbs: Up to your personal carbohydrate tolerance.
3. Fat: Enough to satisfy appetite. Reduce if fat/weight loss stalls.
Meat, Poultry, Eggs, Fish, Tofu
Vegetables that grow above the ground.
Low sugar Fruits: Berries, Melons, Apples, Oranges, Grapefruit if well tolerated.
Fat: Butter, Olive Oil, Heavy Cream, Ghee, Avocado Oil.
Other Dairy: Greek Yogurt, Cottage Cheese, up to 2 oz. of cheese per day if well tolerated.

Extras/Seasonings


Bragg’s Apple Cider Vinegar, Lemon Juice, other sugar free vinegars, herbs and spices.
Unsweetened Cocoa Powder, Liquid Stevia, Xylitol.


How many meals per day?



Level 1: 50 grams of carbohydrate per day. 3 Meals Per Day. 2 Snacks if desired.
Level 2: 30 grams max of carbohydrate per day 3 Meals Per Day. 1 or 2 snacks if well tolerated.
Level 3: 20 Grams max of carbohydrate per day= Sugar Strike/Ketogenic. 2 or 3 meals per day. May add 16/8 fasting/eating hours if helpful.

Tracking and Nutrition Facts: Fitday.com

Clink the link below for my complete eating plan:

Sugarfreedom.com


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