Looking at the below recipes, you might be thinking, “butter? eggs!?”
If having those as part of a healthy eating plan seems counter to everything you’ve every tried, know that the newest research and my experience with clients proves eating in a way that has healthy fats, protein and is lower in overall carbohydrates will help you kick your sugar cravings, support your metabolism, stabilize your blood sugars and so much more. Give it a try!
| DAY | Breakfast | Lunch | Dinner |
|---|---|---|---|
| 1 | Kitchen Sink Eggs + Small Fruit | Holiday Thrive Salad | 4 oz. Chicken Thighs/Breast or Salmon + 2 Tbsp butter or olive oil + 1 cup Roasted Veggies |
| 2 | Creamy Chocolate Peanut Butter Shake | Holiday Thrive Salad | Bacon Meatloaf + ½ cup sweet potato + asparagus + 2 Tbsp butter or olive oil |
| 3 | Keto Coffee + Small Fruit | Holiday Thrive Salad | 4 oz Crockpot Roast + ½ cup baby red potato + broccoli + 2 Tbsp butter or olive oil |
General Notes:
If at any point you feel you need a snack between meals, choose one of the following:
- ¼ cup macadamia nuts
- 1 oz cheese + ½ cup raspberries
- 1 cup bone broth
- 1 hard boiled egg + small fruit
- 1 avocado with pinch of salt
Sugar withdrawal is a real thing. Sugar is an addictive substance for many and can cause withdrawal symptoms. The best way to fix this issue is replenishing your electrolytes i.e. adding salt. When you add salt it eases the sugar withdrawal symptoms that can include: headaches, muscle aches, feeling anxious, heavy legs, exhaustion.
Try a big swig of pickle juice or two, drink some salted bone broth, add some extra salt to your foods. This can be a big help in transitioning you off of sugar.
Notes for each day:
Lunches: I placed the same meal for your lunches because research and experience with clients proves that consistency and less decision making around food choices helps us stick to a healthy meal plan. For most of us, eating something different everyday, especially for each meal is overwhelming and exhausting. If you eat the same thing for lunch, now you know exactly what to expect and can do your prep work ahead of time.
Small Fruit Ideas: Pear, small apple, ½ cup berries, ½ banana
Day 1 Dinner: 4 oz. Chicken Thighs/Breast or Salmon + 2 Tbsp butter or olive oil. Cook the meat how you prefer: baked, grilled, Instant-Pot or Slow Cooker.
Day 2 Dinner Veggies: Sweet potato and asparagus can be cooked to your liking. Top with butter, olive oil and a pinch of salt.
