60-20-20 Meal Plan Week 2 (Days 8-14)...60-20-20 Meal Plan –Day 9 FOODS Calories Fat Carbs Fiber...

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60-20-20 Meal Plan –Week 2 (Days 8-14) Meal Prep Helpful Suggestions – Week 2 On the day before you start following Week 2 of the 60-20-20 meal plan series, you may want to do the following:

• Make the Breakfast Frittata (p.4)

• Make 5 Hardboiled Eggs (Make 7 if two people are following the plan)

• Cook a slice of Bacon for the Bacon Deviled Eggs recipe on Day 12 (p.26)

If you are very short on time during the week, here are some additional items that can be made before the day they are to be eaten.

• Make the White Riced Cauliflower for Day 8 (p. 7)

• Make the Roasted Chickpeas for Day 9 (p. 10)

• Make the Chicken Cordon Bleu & Mash Casserole for Day 9 (p. 11)

• Make Avocado Dipping Sauce & Dressing for Day 10 (p.15)

• Make Low-Carb Shepherd’s Pie for Day 10 (p.17)

• Make Whipped Cream for Day 11 (p.22)

Tip for Week Two: Avocados: You’ll need 3 ripe avocados for this week’s meal plan. Hard avocados will ripen within three days when stored at room temperature. When they are ripe, they can be stored in the refrigerator. Note about the Grocery List: You’ll notice that the recipes for most breakfasts and lunchtime salads are set up to feed one person while the dinners are set up to feed two or more people. If you have a partner who is following this meal plan with you, then you will need to adjust the grocery list to accommodate the extra breakfast and lunch recipes. Leftovers: Whenever possible, I tried to minimize waste by including leftovers in later meals within the week. You might find it helpful to look over the full week before you start so you are aware of recipes that utilize leftovers. Servings: You’ll eat one serving of each menu item unless otherwise stated.

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60-20-20 Meal Plan –Day 8

FOODS Calories Fat Carbs Fiber Protein

Breakfast

Breakfast Frittata 143 11g 2.5g 0.7g 8.1g

Lunch

Dr. Keith's High-Fat Salad 564 49.5g 19.2g 9.5g 16.2g

Dinner

Shrimp Stir Fry with Pine Nuts 375 19.2g 16.9g 6.2g 31.6g

White Riced Cauliflower 84 6.3g 5.9g 2.3g 2.6g

NUTRITION TOTALS: 1,166 86g 44.5g 18.7g 58.5g

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Day 8 Recipes

Breakfast Frittata

Serving: 8 Serving Size: 1/8 of the frittata

Ingredients:

• 2 tablespoons (27g) Avocado Oil

• 1 small (70g) Red Onion chopped

• 1 clove (3g) Garlic minced

• 8 large (50g each) Eggs

• 1 teaspoon (1.2g) Italian Herb Seasoning

• 1⁄4 teaspoon (1.5g) Salt

• 1⁄4 teaspoon (0.6g) Ground Black Pepper

• 1 medium-sized (123g) Tomato sliced thin

• 1⁄2 cup (56g) Sharp Cheddar Cheese shredded

• 1 cup (16g) Kale torn into small pieces, can substitute spinach

Directions:

Preheat oven to 400°F (204°C). Spray a quiche or pie pan with non-stick cooking spray.

In a small skillet, heat one tablespoon of avocado oil over medium heat. Add the onions and

garlic and cook for 4-5 minutes or until the onions are tender.

In a bowl, whisk together the eggs, Italian herb seasoning, salt, pepper, and cooked onion/garlic

mixture. Pour the egg mixture into the prepared quiche pan.

Arrange the thin tomato slices in a single layer over the eggs. Sprinkle the cheese over the

tomatoes. Place the dish in the oven and bake for 5 minutes.

Meanwhile, place the kale and the remaining oil in a small bowl and toss until coated.

Carefully remove the frittata from the oven and evenly distribute the kale on top of the cheese.

Bake for an additional 10 minutes or until the eggs are cooked in the middle, and the kale is

somewhat crispy.

Tips:

You can serve with avocado slices to add more healthy fats. If you do not tolerate cheese, you

can substitute pre-cooked sausage or other meats by slicing it and adding it to the egg mixture.

Nutrient Facts per Serving:

Calories: 143; Fat: 11g; Carbohydrate: 2.5g; Fiber: 0.7g; Protein: 8.1g

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Dr. Keith's High-Fat Salad

Serving: 1

Ingredients:

• 2-4 cups (128g) Mixed Salad Greens, choose Spring Mix or other greens

• 1 ounce (28g) Blue Cheese Crumbles, substitute feta or Roquefort cheese

• 1 ounce (28g) Raw Sunflower Seeds, substitute other raw nuts or seeds

• 1⁄2 medium (68g) Avocado sliced

• 2 tablespoons (31g) Full-Fat Blue Cheese Dressing, substitute other full-fat dressing

• 2 tablespoons (30g) Sugar-Free Balsamic Vinaigrette, such as Maple Grove Farms of

Vermont Sugar-free Balsamic Vinaigrette

Directions:

Combine the ingredients in a bowl and enjoy!


Calories: 564

Fat: 49.5g

Carbohydrate: 19.2g

Fiber: 9.5g

Protein: 16.2g

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Shrimp Stir Fry with Pine Nuts

Serving: 2

Serving Size: ½ of the recipe

Ingredients:

• 2 tablespoon (27g) Avocado Oil substitute coconut oil or sesame oil

• 2 tablespoons (17g) Raw Pine Nuts, substitute other raw nuts

• 1-pound (454g) bag Frozen Stir Fry Vegetables

• 8 ounces (227g) Pre-Cooked Shrimp

• 1⁄4 cup (59g) Water

• 1 tablespoon (10g) Ginger grated; optional

• 2 cloves (6g) Garlic minced

• 1 tablespoon (16g) Soy Sauce

Directions:

Heat one tablespoon (14g) of the oil in a large skillet over medium-high heat. Once the oil is hot,

add the pine nuts and cook for 1 to 2 minutes, or until they are golden brown.

Using a slotted spoon, remove the pine nuts and set aside.

Add the frozen vegetables to the skillet and sauté them for about 5 minutes, or until they are just

starting to get tender.

Meanwhile, in a small bowl, whisk together the remaining tablespoon of oil, water, grated

ginger, minced garlic, and soy sauce.

Add the shrimp and sauce mixture to the vegetables and continue cooking until the vegetables

reach your desired level of tenderness.

Top with the pine nuts.

Tip:

You can buy a 2 to 3 inch (5 to 7.5cm) long piece of fresh ginger and grate it yourself.


Calories: 375

Fat: 19.2g

Carbohydrate: 16.9g

Fiber: 6.2g

Protein: 31.6g

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White Riced Cauliflower

Serving: 4

Ingredients:

• 1 pound (454g) Cauliflower Florets, fresh or frozen; substitute pre-riced cauliflower

• 2 tablespoons (28g) Butter, substitute avocado oil

• ¼ teaspoon (0.8g) Garlic Powder



• 1⁄4 cup (60g) Chicken Broth

Directions:

Place cauliflower chunks in a food processor. Pulse until the chunks are broken down into rice-

size pieces. You may need to do this in separate batches to avoid overcrowding your food

processor.

Melt the butter in a skillet over medium heat. Once melted, add the "rice", garlic powder, salt,

and pepper.

Cook until the rice is tender, about 5 minutes. Stir frequently as the rice cooks.

Add the chicken broth and continue to cook until all of the liquid is absorbed.

TIP:

Many grocery stores have cauliflower rice that is already chopped and ready to use. You can find

it in the produce section or frozen vegetable section.


Calories: 84

Fat: 6.3g

Carbohydrate: 5.6g

Fiber: 2.3g

Protein: 2.6g

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Breakfast

Leftover Breakfast Frittata 143 11g 2.5g 0.7g 8.1g

Lunch

Simple Salad with Avocado & Chickpeas 536 43.6g 31g 13.1g 11.9g

Dinner

Chicken Cordon Bleu Casserole 506 36.6g 7g 2.7g 38.1g

Tomato & Squash Mix 53 3.2g 6.6g 1.5g 1.7g

NUTRITION TOTALS: 1,238 94.4g 47.1g 18g 59.8g

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Day 9 Recipes

Simple Salad with Avocado & Chickpeas

Serving: 1

Salad

• 2-4 cups (128g) Mixed Salad Greens choose Spring Mix or other greens

• ½ medium (68g) Avocado sliced

• 82g (82g=about 50 beans) Roasted Chickpeas, see recipe below; subs. black beans

• 2 tablespoons (15g) Walnuts chopped; substitute other raw nuts or seeds

Dressing

• 1 tablespoon (14g) Olive Oil substitute avocado oil

• 1 teaspoon (5g) Balsamic Vinegar subs. another vinegar (i.e. red wine, apple cider)

• 1 teaspoon (5g) Dijon Mustard

• 1 dash Salt

• 1 dash Ground Black Pepper

Directions:

In a small bowl, mix together the oil, vinegar, mustard, salt, and pepper.

Place the salad greens into a large bowl. Top with the avocado slices, roasted chickpeas, walnuts

and dressing.


Calories: 536

Fat: 43.6g

Carbohydrate: 31g

Fiber: 13.1g

Protein: 11.9g

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Roasted Chickpeas

Serving: 4

Serving Size: (about 50 beans)

Ingredients:

• 1 15.5 oz. (439g) can Garbanzo Beans (Chickpeas) drained and rinsed

• 2 tablespoon (27g) Avocado Oil

• 1⁄2 tablespoon (4.2g) Mrs. Dash's Original Blend Seasoning substitute another

seasoning blend

• 1⁄2 tablespoon (1.5g) Dried Oregano

• 1 dash Salt

• 1 tablespoon (6g) Grated Parmesan Cheese

Directions:

Preheat oven to 400°F (204°C)

In a small bowl, combine beans, oil, Mrs. Dash seasoning blend, oregano, and salt.

Transfer the bean mixture to a shallow baking sheet.

Roast for 20 minutes, stirring halfway through.

Remove from the oven and sprinkle with Parmesan cheese.

Eat them warm or cold.

Store in the refrigerator.

TIP: You can substitute other seasoning blends if Mrs. Dash is not available.


Calories: 171

Fat: 9.3g

Carbohydrate: 17.3g

Fiber: 5g

Protein: 5.7g

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Chicken Cordon Bleu Casserole Serving: 6

Ingredients:

• 4 tablespoons (58g) Sour Cream

• 4 tablespoons (60g) Heavy Cream

• 1 tablespoon (1.6g) Dried Parsley

• 1 teaspoon (3g) Garlic Powder

• 1⁄2 teaspoon (3g) Salt


• 1 pound (454g) Pre-cooked (Rotisserie) Chicken chopped; substitute chicken thighs or

dark meat, see directions for cooking suggestions

• 2 cup (268g) Cooked Ham diced

• 1.5 cup (162g) Swiss Cheese shredded

Cauliflower Mash Topping

• 1 pound (454g) Cauliflower Florets fresh or frozen

• 3 tablespoons (43g) Butter


• 1⁄4 teaspoon (0.8g) Garlic Powder



Directions:

Preheat the oven to 350°F (177°C). Spray a small (2 quart) oven-safe casserole dish with non-

stick cooking spray and set aside.

Prepare the Cauliflower Mash Topping:

• To cook frozen cauliflower in the microwave: Put the frozen florets in a bowl &

microwave for about 8 minutes or until they are tender.

• To cook cauliflower on the stove: Fill the bottom of a saucepan with 1 inch of water.

Place a steamer basket in saucepan. Add the cauliflower florets. Cover & steam for about

5-7 min. or until the cauliflower is soft enough to poke it with a fork. Do not overcook.

Transfer the cooked florets to a food processor. Blend until somewhat smooth and fluffy. Add

the butter, sour cream, garlic powder, salt, and pepper and blend until the mixture starts to

resemble the consistency of mashed potatoes.

Instructions for the casserole:

In a large bowl, mix together the sour cream and heavy cream until well blended. Stir in the

parsley, garlic powder, salt & pepper. Stir in the chopped pieces of chicken, ham & cheese.

Transfer the mixture to the casserole dish. Evenly top the casserole with Cauliflower Mash. Bake

at 350°F for 20-25 min. or until the casserole is thoroughly heated.

Note: If you do not have pre-cooked chicken available, you can cook raw chicken (preferably thigh or

dark meat) in the oven by following these directions: Preheat oven to 350°F (177°C). Place the chicken

thighs in a sprayed baking dish, and sprinkle salt and pepper to taste. Bake until the thighs are no longer

pink at the bone, about 1 hour or until the chicken reaches a temperature of 165°F (74°C).

Nutritional Information: Calories: 506; Fat: 36.6; Carbohydrate: 7; Fiber: 2.7g; Protein: 38.1g

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Tomato & Squash Mix

Serving: 4

Serving Size: 1 cup (200g)

Ingredients:

• 1 tablespoon (14g) Butter

• 1 medium (196g) Yellow (Summer) Squash sliced

• 1⁄2 cup (97g) Onion sliced

• 1 medium (123g) Tomato chopped

• 1 cup (70g) Mushrooms sliced, use canned or fresh

• 1 teaspoon (0.7g) Dried Basil

• 1 teaspoon (2.8g) Mrs. Dash Original Blend Seasoning, subs. another herbal blend or

additional basil

Directions:

Melt the butter in a large skillet over medium-high heat.

Sauté the vegetables until just tender.

Stir in the basil and Mrs. Dash Original Blend.


Calories: 53

Fat: 3.2g

Carbohydrate: 6.6g

Fiber: 1.5g

Protein: 1.7g

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Breakfast

Green Eggs & Ham 461 35g 4.7g 1.6g 31.1g

Lunch

Black Bean Salad 230 10.1g 28.9g 10.1g 9.6g

Avocado Dipping Sauce & Dressing 81 8.1g 2.3g 1.6g 0.6g

Dinner

Low-Carb Shepherd's Pie 290 19.7g 6.1g 1.7g 21.3g

Steamed Snap Peas, 1 cup (85g); subs. another non-starchy vegetable 35 0g 6g 2g 2g

Snack

1 Chocolate Peanut Butter Fat Bomb 103 10.4g 3.6g 1.2g 1.6g

NUTRITION TOTALS: 1,200 83.3g 51.6g 18.2g 66.2g

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Day 10 Recipes

Green Eggs & Ham

Serving: 1

Ingredients:



• 3 ounces (85g) Cooked Ham Steak, substitute diced ham

• 1 serving (45g) Avocado Dipping Sauce & Dressing, see recipe below

Directions:

In a medium-size skillet over medium-high heat, melt the butter and then carefully crack the eggs

directly into the skillet. Cook the eggs for 2 to 4 minutes until the egg whites are completely firm

and the yolks reach your desired level of doneness.

Transfer the eggs to a plate.

Place the ham in the skillet. Cook on each side to slightly char and heat the meat, about one

minute per side.

Transfer the ham to the plate and top the eggs with the Avocado Dipping Sauce.


Calories: 461

Fat: 35g

Carbohydrate: 4.7g

Fiber: 1.6g

Protein: 31.1g

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Avocado Dipping Sauce & Dressing

Serving: 6

Ingredients:

• 1 medium (136g) Avocado

• 1 tablespoon (15g) Lemon Juice

• 1⁄3 cup (78g) Hot Water

• 1 tablespoon (15g) Dijon Mustard



• 2 tablespoons (27g) Olive Oil

Directions:

Scoop out the avocado fruit and place it into a blender.

Add the lemon juice, hot water, mustard, salt, and pepper. Blend the ingredients for one minute.

Scrap the sides of the blender to return the splashed ingredients to the bottom of the blender.

Turn the blender on again, and while it is running, slowly pour the olive oil into the blender and

continue to blend for two minutes. Stop occasionally to scrape the sides of the blender.

Use as a dipping sauce for eggs or vegetables or use it as a salad dressing.


Calories: 81

Fat: 8.1g

Carbohydrate: 2.3g

Fiber: 1.6g

Protein: 0.6g

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Black Bean Salad

Serving: 1

Ingredients:


• 1⁄3 cup (57g) Black Beans

• 5 (40g) Grape Tomatoes, halved

• 3 medium (45g) Green Onions (a.k.a. Spring Onions or Scallions)

• 2 tablespoons (15g) Walnuts, chopped; substitute other raw nuts or seeds

• 1 tablespoon (15g) Lime Juice

Directions:

Combine all ingredients.

Suggestions:

Serve the salad with a homemade dressing, such as Avocado Dipping Sauce & Dressing.

If you still desire more dressing, add a tablespoon (15ml) of flavored balsamic vinegar or Maple

Grove Farms Sugar-Free Balsamic Vinaigrette


Calories: 230

Fat: 10.1g

Carbohydrate: 28.9g

Fiber: 10.1g

Protein: 9.6g

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Low-Carb Shepherd's Pie

Serving: 6

Ingredients:

• 1 pound (454g) Ground Beef

• 1⁄3 cup (64g) Onions chopped

• 1⁄2 cup (48g) Mushrooms chopped; fresh or canned

• 1⁄2 cup (120ml) Beef Broth

Cauliflower Mash

• 1 pound (454g) Cauliflower Florets fresh or frozen






• 1 teaspoon Paprika

Directions:

Preheat the oven to 375°F (190°C). Place the beef in a 10-inch skillet over medium-high heat.

Cook for a few minutes until the meat is brown. Break up the meat as it cooks with a wooden

spoon or meat chopper.

Add the onions & mushrooms. Cook for a few more minutes until the veggies are slightly tender.

Add the broth and bring the mixture to a boil. Reduce the heat to low and let it simmer until most

of the liquid is absorbed, about 10 minutes.

In the meantime, prepare the cauliflower mash by cooking the cauliflower.

• To cook cauliflower on the stove: Fill the bottom of a large saucepan with 1 inch of

water. Place a steamer basket in the saucepan and then add the cauliflower florets to the

basket. Cover and steam for about 7 minutes or until the cauliflower is just soft enough to

easily poke it with a fork. Don’t overcook.

• To cook frozen cauliflower in the microwave: Put the frozen florets in a bowl and

microwave for about 8 minutes or until they are tender.

Transfer the cooked florets to a food processor. Blend until somewhat smooth and fluffy. Add

the butter, sour cream, garlic powder, salt, and pepper and blend until the mixture starts to

resemble the consistency of mashed potatoes.

Transfer the meat mixture to a 1.5 quart (1.4L) casserole dish. Top with the prepared cauliflower

mash. Sprinkle with paprika. Bake in oven for 15-20 min. or until the meal is completely heated.

Nutritional Information

Calories: 290

Fat: 19.7g

Carbohydrate: 6.1g

Fiber: 1.7g

Protein: 21.3g

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Chocolate Peanut Butter Fat Bombs

Serving: 12

Serving Size: 1 fat bomb

Ingredients:

• 4 tablespoons (55g) Coconut Oil


• 2 tablespoons (31g) Almond Butter

• 2 tablespoons (32g) Natural Peanut Butter

• 4 tablespoons (22g) 100% Cacao Natural Unsweetened (I use Hershey's brand)

• 2 tablespoons (18g) Swerve Confectioners

• 1 teaspoon (4g) Vanilla Extract

Directions:

Put all ingredients into a medium-size saucepan. Heat on medium heat until melted and blended.

Do not boil.

Pour into mini-muffin muffin pan or truffle mold.

Place in the freezer for at least 30 minutes. Serve.

The fat bombs can be stored in the freezer or refrigerator.

Tips: Use a silicone truffle mold for easy removal.

You can use all almond butter or all natural peanut butter, but be sure to use no-sugar added

brands.

I prefer Hershey's Cocoa - 100% Cacao Natural Unsweetened

Use Swerve Confectioners, not Swerve Granular


Calories: 103

Fat: 10.4g

Carbohydrate: 3.6g

Fiber: 1.2g

Protein: 1.6g

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FOODS Calories Fat Carbs

Fiber Protein

Breakfast

Eggs on the Go 236 18.8g 3.4g 1.6g 13.1g

Lunch

LCHF Greek Salad 396 35.9g 14g 4g 7.4g

Dinner

Leftover Low-Carb Shepherd's Pie 290 19.7g 6.1g 1.7g 21.3g

Leftover Tomato & Squash Mix 53 3.2g 6.6g 1.5g 1.7g

Fresh Strawberries, 1 cup (152g), substitute other fresh or frozen berries 49 0.5g 11.7g 3g 1g

Homemade Whipped Cream, 2 servings 100 12g 0.4g 0g 0g


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Day 11 Recipes

Eggs On The Go

Serving: 1

Ingredients:

• 2 large (50g each) Hard-Boiled Eggs

• 1 serving (2 Tbsp; 45g) Avocado Dipping Sauce & Dressing (see recipe on page 15)

Directions:

Gather the ingredients and serve.


Calories: 236

Fat: 18.8g

Carbohydrate: 3.4g

Fiber: 1.6g

Protein: 13.1g

Alternative Dipping Sauce

Here's a quick alternative if you’re unable to make the Avocado Dipping Sauce.

Spicy Dipping Sauce

Ingredients:

• 2 Tbsp. (30g) Full-Fat Mayonnaise, preferably made with avocado oil

• 1 tsp. (5g) Dijon Mustard

• 1/8 tsp. (0.2g) Cayenne Pepper

• Dash of Salt

• Dash of Ground Black Pepper

Directions:

Combine the ingredients and use it as a quick dipping sauce for your eggs.

Nutritional facts for 2 eggs with Spicy Dipping Sauce:

Calories: 361; Fat: 34.7g; Carbs: 1.3g; Fiber: 0.1g; Protein: 12.6g

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LCHF Greek Salad

Serving: 1

Ingredients:

• 2 cups (94g) Romaine Lettuce

• 5 medium (40g) Grape Tomato halved

• 1⁄2 cup (52g) Cucumber sliced

• 1⁄2 small (35g) Red Onions thinly sliced

• 1.5 tablespoons (20g) Olive Oil

• 1 tablespoon (15g) Red Wine Vinegar

• 1 teaspoon (5g) Lemon Juice

• 1 teaspoon (1g) Dried Oregano Leaves

• 1 dash Salt


• 1⁄4 cup (28g) Feta Cheese crumbled

• 5 (30g) Greek Olives (Kalamata) substitute black olives

Directions:

In a salad bowl, combine the romaine lettuce, tomato, cucumber, and onion.

In a small bowl, whisk together the olive oil, vinegar, lemon juice, oregano, salt, and pepper.

Pour the salad dressing over the salad and top with feta cheese and olives.

Tips:

You can also top your salad 3-6 anchovy fillets if you enjoy them.

LCHF stands for Low-Carb/High-Fat


Calories: 396

Fat: 35.9g

Carbohydrate: 14g

Fiber: 4g

Protein: 7.4g

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Homemade Whipped Cream

Serving: 24

Serving Size: about 2 tablespoons (15g)

You can enjoy a double serving (4 Tbsp.) (30g) of whipped cream on top of a cup of berries

today.

Ingredients:

• 1.5 cups (360g) Heavy (Whipping) Cream

• 1 teaspoon (5g) Swerve Confectioners All-Natural Sweetener

Directions:

Your whipped cream will be made using a blender and mixing bowl. It will form better if the

heavy cream and mixing materials are very cold.

Stick a medium-size mixing bowl, beaters from the blender, and heavy cream into the freezer for

20-30 minutes.

Take all materials out of the freezer. Place the heavy cream and the Swerve into the bowl. Whip

the cream on the highest blender setting for a couple of minutes or until stiff peaks form, about 4

minutes. Do not over mix.

TIP:

I prefer Swerve Confectioners All-Natural Sweetener for both health quality and taste. If you

prefer, you can substitute a small amount of Stevia. The amount will depend on your desired

taste.

You can freeze leftovers.


Calories: 50

Fat: 6g

Carbohydrate: 0.2g

Fiber: 0g

Protein: 0g

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Breakfast

Chocolate & Strawberry Smoothie 178 7.5g 29.4g 10.4g 6.9g

Lunch

Simple Salad 252 23.8g 7.9g 3.5g 4.9g

Bacon Deviled Eggs 200 16.4g 1.4g 0.3g 11.7g

Dinner

Keto Pork Schnitzel 399 22.8g 3.7g 0.2g 43.8g

Broccoli & Cauliflower w/ Pine Nuts, 2 servings 172 11g 12.6g 6.4g 3.8g

NUTRITION TOTALS: 1,201 81.5g 55g 20.8g 71.1g

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Day 12 Recipes

Chocolate & Strawberry Smoothie

Serving: 1

Ingredients:

• 1.5 cups (45g) Baby Spinach

• 1 cup (140g) Frozen Strawberries

• 1 cup (240g) Unsweetened Almond Milk substitute hemp milk or another nut milk

• 1 (7g) Date pitted; substitute Stevia or another non-sugar sweetener

• 2 tablespoon (11g) Unsweetened Cocoa Powder I use Hershey’s 100% Cacao Natural,

Unsweetened Powder

• 1 tablespoon (7g) Ground Flaxseed substitute hemp seeds or chia seeds

Directions:

Blend all ingredients in a high-powered blender until smooth.


Calories: 178

Fat: 7.5g

Carbohydrate: 29.4g

Fiber: 10.4g

Protein: 6.9g

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Simple Salad

Serving: 1

Ingredients:

Salad


• 2 tablespoons (15g) Walnuts, chopped; substitute other raw nuts or seeds

Dressing

• 1 tablespoon (14g) Olive Oil, substitute avocado oil or walnut oil

• 1 teaspoons (5g) Balsamic Vinegar subs. another vinegar (i.e. red wine, apple cider)


• 1 dash Salt


Directions:


Place the salad greens into a large bowl. Top with the walnuts and dressing.

Nutrient Facts per Serving of Simple Salad:

Calories: 252

Fat: 23.8g

Carbohydrate: 7.9g

Fiber: 3.5g

Protein: 4.9g

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Bacon Deviled Eggs

Serving: 2

Ingredients:

• 3 large (50g each) Hard-Boiled Eggs

• 1 thick-sliced (12g) Pan-Fried Bacon Slices chopped

• 1 tablespoon (15g) Mayonnaise

• 1⁄2 tablespoon (8g) Yellow Mustard

• 1 teaspoon (5g) Spicy Mustard you can use Dijon mustard or more yellow mustard

• 1 dash Paprika

Directions:

Cut the hard-boiled eggs in half lengthwise.

Put the yolks into a medium-sized bowl and smash with a fork.

Add the bacon pieces, mayo, and both mustards to the bowl. Mix well.

Spoon the mixture into the egg halves and top with paprika


Calories: 200

Fat: 16.4g

Carbohydrate: 1.4g

Fiber: 0.3g

Protein: 11.7g

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Keto Pork Schnitzel

Serving: 4

Ingredients:

• 2 tablespoons (28g) Coconut Oil substitute avocado oil


• 1 tablespoon (1.6g) Dried Parsley Leaves


• 1.5 ounces (43g) Pork Rinds (a.k.a. Chicharrones, Cracklings)

• 3⁄4 cup (90g) Grated Parmesan Cheese




• 1 pound (454g) Boneless Pork Chops

Directions:

Preheat the oven to 400°F (204°C).

Line a baking sheet with aluminum foil. Spread the coconut oil onto the foil. It will help to melt

the coconut oil for a few seconds in the microwave before spreading. (You can use a glass

baking dish if you prefer)

In a large bowl, beat the eggs, and then stir in the parsley and minced garlic. Set aside.

Place the pork rinds in a plastic bag and pound with a mallet until they are broken into small

pieces that resemble bread crumbs. Add the Parmesan cheese, salt, pepper, and garlic powder to

the bag and mix together. Pour the "breading" onto a large plate and set aside.

Place the pork chops into a plastic bag and pound with a mallet until they are 1/4-inch thick.

Season the pork with salt and pepper, and then place each pork chop into the egg mixture. Flip

them over to coat each side.

Move the pork chops (one at a time) from the egg mixture to the breading mixture. Flip the

chops to coat both sides.

Place the breaded pork chops onto the prepared baking sheet and bake for 15 to 20 minutes. Flip

them and cook for an additional 5 minutes.


Calories: 399; Fat: 22.8g; Carbohydrate: 3.7g; Fiber: 0.2g; Protein: 43.8g

Page | 28

Broccoli & Cauliflower w/ Pine Nuts

Serving: 4

Ingredients:

• 1 pound (454g) bag Frozen Broccoli & Cauliflower substitute fresh


• 2 tablespoons (17g) Raw Pine Nuts substitute walnuts

• 1 dash Salt


• 1 dash Mrs. Dash Original Blend substitute other herb blends

Directions:

In a large skillet, melt the butter over high heat and then add the frozen vegetables.

Stir the vegetables until they are somewhat coated in butter and then reduce the heat to medium

and cover. Cook for 5 minutes.

Uncover and add the raw pine nuts. Stir and return the heat to high.

Stir often until the vegetables reach their desired tenderness, about 3 to 5 minutes.

Season as desired and serve


Calories: 86

Fat: 5.5g

Carbohydrate: 6.3g

Fiber: 3.2g

Protein: 1.9g

Page | 29



Breakfast

Blueberry & Chia Seed Smoothie 347 25.1g 30.7g 8.7g 4.8g

Lunch

LCHF Caesar Salad 343 30g 11.4g 6.8g 10.4g

Dinner

Grilled Steak, 4-oz. (113g) steak 317 20.6g 0.2g 0.1g 30.3g

Cheesy Poblano Pepper, 1 half of a pepper 144 13.2g 2.7g 0.4g 6.9g

Sautéed Mushrooms and Onions 61 4.1g 5.4g 1.4g 1.9g

NUTRITION TOTALS: 1,212 93g 50.4g 17.4g 54.4g

Page | 30

Day 13 Recipes

Blueberry & Chia Seed Smoothie

Serving: 1

Ingredients:

• 1 cup (148g) Frozen Blueberries, substitute fresh

• 1⁄3 cup (79g) Unsweetened, Full-fat Coconut Milk substitute 1/3 cup (79g) heavy cream

• 1⁄2 cup (122g) Hemp Milk substitute another nut milks

• 1⁄4 cup (59g) Water

• 1 teaspoon (5g) MCT Oil, optional

• 1⁄2 teaspoon (2.2g) Vanilla Extract, optional

• 1 tablespoon (12g) Chia Seeds

Directions:

Place all ingredients in a high-speed blender and blend for a couple of minutes or until the

ingredients are well blended.

TIP: Coconut milk can be found canned or in a carton. I prefer the canned milk, which is thicker

in consistency. One-third cup (79g) of full-fat coconut milk has approximately 135 calories.


Calories: 347

Fat: 25.1g

Carbohydrate: 30.7g

Fiber: 8.7g

Protein: 4.8g

Page | 31

LCHF Caesar Salad

Serving: 1

Ingredients:

• 2 cups (94g) Romaine Lettuce torn

• 1⁄4 cup (20g) Parmesan Cheese shredded

• 1⁄2 medium-size (68g) Avocado separated and used as topping and part of the dressing

Salad Dressing

• 1⁄2 teaspoon (2.9g) Worcestershire Sauce

• 1 tablespoons (14g) Olive Oil

• 2 teaspoons (10g) Water



• 1⁄2 clove (1.5g) Garlic minced

• 1 dash Salt


Directions:

Place the lettuce and cheese in a bowl. Slice half of the avocado from the recipe (i.e. you will be

using 1/4 of a whole avocado, which is about 34g) and add the slices to the bowl. Set aside.

Prepare the salad dressing in a food processor or bowl.

To use a food processor, add remaining avocado (34g) and all of the salad dressing ingredients

and blend until smooth.

To use a bowl, put the remaining avocado (34g) in the bowl and mash with a fork. Add the

remaining dressing ingredients and stir to blend.

Add the dressing to the lettuce and toss to combine.

Note: This salad can be served with one ounce of anchovies.


Calories: 343

Fat: 30g

Carbohydrate: 11.4g

Fiber: 6.8g

Protein: 10.4g

Page | 32

Grilled Steak Serving: 4

Ingredients:

• 1 pound (454g) Steak of Your Choice (i.e. rib-eye, New York strip, sirloin)

• 1 tablespoon (14g) Avocado Oil substitute other heat-tolerant fats such as butter,

coconut oil, tallow, or lard

• 1 teaspoon (3g) Salt

• 1 teaspoon (1.2g) Ground Black Pepper

Directions:

About 20 to 30 minutes before you are ready to cook the steaks, remove them from the

refrigerator and let them sit at room temperature.

Using a Grill

Heat the grill to high. Brush the oil onto both sides of steaks. Season with salt & pepper.

Place the steaks on the grill and cook on high until slightly charred, about 3 to 5 minutes.

Flip the steaks over and sear as you did with the first side. Continue to grill until desired

temperature (see chart below), about 5 to 15 minutes. After searing, you may want to

reduce the heat if you have more minutes of cooking time.

Transfer the steaks to a cutting board or platter and loosely cover with aluminum foil.

Allow the meat to rest for 5 minutes before slicing and serving.

Using a Stove and Oven

Preheat the oven to 400°F (204°C). Sprinkle both sides of the steaks with salt and pepper.

Using a large oven-safe skillet, heat the oil on high heat. Sear the steaks for about 3 to 5

minutes per side, and then place the skillet into the hot oven to continue cooking until the

steaks reach the desired temperature (see chart below), about 5 to 15 minutes.

Transfer the steaks to a cutting board or platter and loosely cover with aluminum foil.

Allow the meat to rest for 5 minutes before slicing and serving.

When it’s Done:

130°F rare | 135°F medium-rare | 145°F medium | 150°F medium well | 160°F well done


Calories: 317

Fat: 20.6g

Carbohydrate: 0.2g

Fiber: 0.1g

Protein: 30.3g

Page | 33

Cheesy Poblano Peppers

Serving: 4

Serving Size: ½ of a pepper

Ingredients:

• 2 medium-sized (4.5-inch long; 92g total weight) Poblano Peppers

• 3 ounces (85g) Monterey Jack Cheese shredded

• 3 ounces (85g) Cream Cheese softened

Directions:

Preheat the oven to broil.

Spray a baking sheet with cooking spray.

Cut each pepper in half and remove the seeds.

Place the peppers on the baking sheet with cut-side down and broil for 5 minutes, or until

browned.

Meanwhile, mix the softened cream cheese with shredded Monterey Jack Cheese and set aside.

Carefully remove the baking sheet from the oven and flip the peppers over, so the cut side is

facing up. Fill each cavity with the cheese mixture distributing the cheese evenly among the

peppers.

Return the peppers to the broiler and cook for 5 additional minutes, or until the cheese is melted.

Nutrients per Serving:

Calories: 144

Fat: 13.2g

Carbohydrate: 2.7g

Fiber: 0.4g

Protein: 6.9g

Page | 34

Sautéed Mushrooms and Onions

Serving: 6

Ingredients:


• 16 ounces (454g) Fresh Mushrooms sliced; substitute canned

• 1 large (150g) Onion sliced

• ¼ teaspoon (0.8g) Garlic Powder

• ¼ teaspoon (1.5g) Salt

• ¼ teaspoon (0.6g) Ground Black Pepper

Directions:

Melt the butter in a large skillet over medium-high heat.

Add the sliced mushrooms and onions and sauté for about 8-10 minutes stirring frequently. The

vegetables should be slightly tender when pierced with a fork.

As the vegetables cook, season them with the garlic powder, salt, and pepper.


Calories: 61

Fat: 4.1g

Carbohydrate: 5.4g

Fiber: 1.4g

Protein: 1.9g

Page | 35



Breakfast

Warm Blueberry & Nut Breakfast Bowl 389 30.1g 29g 7.4g 7.1g

Lunch

Simple Salad with Steak 402 33.6g 8g 3.5g 19.3g

Dinner

Baked Salmon with Dill Sauce 410 31.2g 3.4g 0.6g 29.7g

Roasted Asparagus, 2 servings 110 7.2g 8.8g 4.8g 5g


Page | 36

Day 14 Recipes

Warm Blueberry & Nut Breakfast Bowl

Serving: 1

Ingredients:

• 1 cup (148g) Blueberries fresh or frozen; substitute other berries

• 1⁄3 cup (79g) Unsweetened Almond Milk substitute hemp milk or another nut milks

• 2 tablespoons (30g) Heavy (Whipping) Cream, substitute coconut milk

• 2 tablespoons (10g) Unsweetened Shredded Coconut lightly toasted (optional)

• 2 tablespoons (14g) Raw Almonds, slivered or chopped; subs. other raw nuts or seeds

• 1 tablespoon (7g) Walnuts, chopped; substitute other raw nuts or seeds

Directions:

Heat blueberries and both milks in a small saucepan until warm.

Add remaining ingredients. Stir and serve.

Tip for toasting the shredded coconut:

• Preheat the oven to 325°F (163°C).

• Spread the coconut shreds on a baking sheet and bake for 5-10 minutes stirring

occasionally.

Notes: This recipe can be made in the microwave. Heat the blueberries, milk, and cream in a

microwave-safe bowl for 30 seconds at a time until warm. Stir in the remaining ingredients.

If you do not have slivered almonds, you can chop raw almonds by placing them in a plastic bag

and breaking with a kitchen mallet.

You can add a half of a small (6-in; 16cm) banana to this recipe. If you do, add the following

nutritional data: calories 45; fat 0.2g; carbs 11.5g; fiber 1.3g; protein 0.6g


Calories: 389

Fat: 30.1g

Carbohydrate: 29g

Fiber: 7.4g

Protein: 7.1g

Page | 37

Simple Salad with Steak

Serving: 1

Ingredients:

Salad


• 2 tablespoons (15g) Walnuts, chopped; substitute other raw nuts or seed

• 2 ounces (56g) Steak, use leftovers or substitute another meat, fish, or hard-boiled egg

Dressing

• 1 tablespoon (14g) Olive Oil, substitute avocado oil or walnut oil

• 1 teaspoons (5g) Balsamic Vinegar subs. another vinegar (i.e. red wine, apple cider)


• 1 dash Salt


Directions:


Place the salad greens into a large bowl. Top with the walnuts and dressing.


Calories: 402

Fat: 33.6g

Carbohydrate: 8g

Fiber: 3.5g

Protein: 19.3g

Page | 38

Baked Salmon with Dill Sauce

Serving: 4

Ingredients:

Salmon

• 1 pound (454g) Salmon Fillets

• 2 tablespoons (27g) Coconut Oil

• 1 tablespoon (2g) Dried Basil

• ½ tablespoon (4.9g) Garlic Powder

• 1⁄2 teaspoon (3g) Salt

Dill Sauce


• 4 tablespoons (60g) Full-Fat Mayonnaise preferably made with avocado oil



• 1 teaspoon (5g) Prepared Horseradish

• 1⁄2 teaspoon (0.5g) Dried Dill Weed

• 1 dash (0.4g) Salt

• 1 dash (0.1g) Ground Black Pepper

• 1 small (40g) Lemon cut into four wedges

Directions:

Preheat oven to 350°F (177°C). Spray a baking dish with non-stick cooking spray.

Prepare the Salmon:

Rinse salmon fillets under cool water, and pat dry with paper towels. Place fillets in baking dish.

In a small saucepan, heat the coconut oil over low heat until it melts. Remove from the heat and

stir in the basil, garlic powder, and salt. Brush the herb mixture over the fillets.

Bake in preheated oven until the fish flakes when pulled apart with a fork, about 30 minutes.

Prepare the Dill Sauce:

In a small bowl, mix the sour cream, mayonnaise, garlic, lemon juice, horseradish, dill weed,

salt, and pepper.

Equally divide the dill sauce and lemon among the four servings.


Calories: 410

Fat: 31.2g

Carbs: 3.4g

Fiber: 0.6g

Protein: 29.7g

Page | 39

Roasted Asparagus

Serving: 4

Ingredients:

• 1 pound (454g) Asparagus spears about 28 medium-sized spears

• 1 tablespoon (14g) Avocado Oil

• 1 dash (0.4g) Salt

• 1 dash (0.1g) Ground Black Pepper

Directions:

Preheat oven to 400°F (204°C)

Chop off the hard ends of the asparagus spears, and then arrange the spears in a single layer on a

large rimmed baking sheet.

Drizzle oil over asparagus and turn to coat.

Season with salt and pepper.

Roast, occasionally turning, until lightly browned and just tender, 18-20 minutes.


Calories: 55

Fat: 3.6g

Carbohydrate: 4.4g

Fiber: 2.4g

Protein: 2.5g

Page | 40

GROCERY LISTS

Below you’ll find two grocery lists. The first list provides you with special ingredients that you’ll

need to make the recipes in this meal plan. The second list includes staples that are needed for

each week of the 60-20-20 Meal Plan Series. You should have those staples/items in your

kitchen before starting the meal plans.

CATEGORY 60-20-20 MEAL PLAN - WEEK 2 INGREDIENTS UNITS

Canned Goods Black Beans 1/3 cup (57g)

Mushrooms, substitute fresh 2-4 cups (140 - 280g)

Natural Almond Butter 2 tablespoons (31g)

Natural Peanut Butter 2 tablespoons (32g)

Condiments Full-Fat Blue Cheese Dressing, subs. other dressing 2 tablespoons (30g)

Dairy Blue Cheese Crumbles, subs. feta cheese 1 ounce (28g)

Cream Cheese 3 ounces (85g)

Feta Cheese, crumbled 1/4 cup (28g)

Monterey Jack Cheese 3 ounces (85g)

Parmesan Cheese, Grated 1 cup (120g)

Parmesan Cheese, Shredded ¼ cup (20g)

Shredded Sharp Cheddar Cheese 1/2 cup (56g)

Swiss Cheese 1.5 cup (162g)

Heavy (Whipping) Cream 2 cups (480g)

Sour Cream 14 tablespoons (202g)

Eggs 18 large (50g each)

Frozen Frozen Blueberries, subs. fresh 2 cup (296g)

Frozen Cauliflower, subs. fresh 3 1-lb. (454g) bags

Frozen Pre-Riced Cauliflower (optional Day 8) 1-lb. (454g) bag

Frozen Broccoli and Cauliflower, subs. fresh 1-lb. (454g) bag

Frozen Strawberries 1 cup (140g)

Frozen Stir-Fry Style Vegetables 1-lb. (454g) bag

Frozen Sugar Snap Peas, subs. other frozen veggies 1 cup (85g)

Meat Ground Beef 1 pound (454g)

Pre-cooked Rotisserie Chicken subs. uncooked Day9 1 pound (454g)

Cooked Ham, Diced 2 cup (268g)

Ham Stead, subs. diced ham 3-oz. (85g)

Boneless Pork Chops 1 pound (454g)

Salmon Fillets 1-pound (454g)

Steak of Choice (i.e. rib-eye, strip, sirloin) 1 pound (454g)

Pre-Cooked Shrimp 8 ounces (227g)

Miscellaneous Pork Rinds 1.5 ounces (43g)

Page | 41

Nuts & Seeds Chia Seeds, subs. flaxseed or hemp seeds 1 tablespoon (12g)

Ground Flaxseed, subs. chia or hemp seeds 1 tablespoon (7g)

Raw Pine Nuts, subs. other raw nuts 4 tablespoons (34g)

Raw Sunflower Seeds, subs. other raw seeds or nuts 1 ounce (28g)

Walnuts 9 tablespoon (67g)

Produce Asparagus spears 1 pound (454g) about 28 spears

Avocados 3 medium-sized

Cucumber 1 small

Garlic, subs. pre-minced garlic 5 cloves (15g)

Ginger, optional (Day 8) 1 tablespoon (10g)

Grape Tomatoes 10 (80g)

Kale, subs. spinach 1 cup (16g)

Fresh Mushrooms, needed Day 13, subs. canned 1 pound (454g)

Green Onions (a.k.a. Spring Onions or Scallions) 3 medium (45g)

Onions, yellow or white 2 large

Red Onions 2 small

Poblano Peppers 2 medium (92g total weight)

Romaine Lettuce 4 cups (188g)

Mixed Salad Greens (a.k.a. Spring Mix) 10-20 cups (640g)

Baby Spinach 1.5 cups (45g)

Yellow (Summer) Squash 1 medium (196g)

Fresh Strawberries, subs. other berries 1 cup (152g)

Tomatoes, regular 2 medium-sized (246g)

Page | 42

60-20-20 MEAL PLAN SERIES

STAPLES AND OPTIONAL INGREDIENTS Have these items on hand for the three weeks of the meal plan series

OPTIONAL INGREDIENTS

Anchovies, 1 ounce (28g)

Collagen Hydrolysate (or Protein Powder)

Dried Cranberries

Flavored Balsamic Vinegar

3 Lemons, preferably organic, subs. lemon juice

MCT Oil

Mrs. Dash Original Blend Seasoning, subs. other seasoning

Potato Starch, subs. flour

Raisins, can subs. dates

Sesame Seeds, can subs. other raw seeds

Sugar, can use sugar substitute

Unsweetened Full-Fat Coconut Milk, subs heavy cream or nut milk

Unsweetened Shredded Coconut

White Wine

STAPLES TO HAVE ON HAND FOR THE 60-20-20 MEAL PLAN SERIES

Spices Chili Powder

Cinnamon

Crushed Red Pepper Flakes

Dried Basil

Dried Chives

Dried Dill Weed

Dried Oregano

Dried Parsley Leaves

Garlic Powder

Ground Cumin

Italian Herb Seasoning

Paprika

Onion Powder

Salt & Ground Black Pepper

Sea Salt

Dried Thyme

Oils Avocado Oil

Coconut Oil

Extra Virgin Olive Oil

Miscellaneous Baking Powder

Balsamic Vinegar

Balsamic Vinaigrette Salad Dressing, sugar-free

Butter

Page | 43

100% Cacao Natural Unsweetened

Beef Broth

Chicken Broth

Dates, pitted small container

Dill Relish

Dijon Mustard

Full-fat Mayonnaise, best if made with avocado oil

Full-fat Salad Dressing, such as Primal Kitchen brand

Kalamata (Greek) Olives, can subs. other olives

Lemon Juice

Lime Juice

Low-Sugar Ketchup

Prepared Horseradish

Red Wine Vinegar

Salsa

Soy Sauce

Swerve Confectioners, subs. Sw. Granular or other sugar subs

Unsweetened Almond Milk, can subs. other nut milks

Unsweetened Hemp Milk, can subs. other nut milks

Vanilla Extract

Worcestershire Sauce

Yellow Mustard

60-20-20 Meal Plan Week 2 (Days 8-14)...60-20-20 Meal Plan –Day 9 FOODS Calories Fat Carbs Fiber...

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