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.

Day 1:

• Breakfast: 2 eggs fried in butter, served with spinach and avocado
• Lunch: Grilled chicken salad with mixed greens, tomato, cucumber, and a homemade vinaigrette dressing
• Dinner: Baked salmon with broccoli and a side of cauliflower rice

Day 2:

• Breakfast: Smoothie made with avocado, spinach, coconut milk, and unsweetened cocoa powder
• Lunch: Zucchini noodles with sausage, tomato sauce, and Parmesan cheese
• Dinner: Slow cooker beef stew with carrots, onions, and celery

Day 3:

• Breakfast: Keto breakfast bowl with scrambled eggs, sausage, and cheese
• Lunch: Shrimp and spinach salad with a homemade creamy avocado dressing
• Dinner: Grilled pork chops with roasted asparagus and a side of broccoli

Day 4:

• Breakfast: Keto coffee (coffee with butter and coconut oil) and a slice of almond flour bread with almond butter
• Lunch: Tuna salad with mixed greens and a homemade mayonnaise dressing
• Dinner: Chicken and vegetable stir-fry with coconut oil and low-carb sauce

Day 5:

• Breakfast: Keto smoothie with unsweetened almond milk, avocado, and berries
• Lunch: Turkey and cheese roll-ups with mixed greens and a homemade ranch dressing
• Dinner: Slow cooker buffalo chicken meatballs with a side of steamed broccoli

Day 6:

• Breakfast: Keto breakfast muffins made with almond flour and filled with bacon, egg, and cheese
• Lunch: Grilled chicken Caesar salad with romaine lettuce, parmesan cheese, and a homemade Caesar dressing
• Dinner: Baked pork chops with roasted Brussels sprouts and a side of cauliflower mash

Day 7:

• Breakfast: Keto breakfast bowl with scrambled eggs, bacon, and avocado
• Lunch: Turkey and avocado wrap with mixed greens and a homemade mayonnaise dressing
• Dinner: Grilled salmon with roasted vegetables and a side of broccoli

Please keep in mind that this meal plan is just a suggestion and may not be suitable for everyone. It’s important to consult with a healthcare professional or a registered dietitian to determine the best meal plan for you based on your specific needs and goals.