14-‐Jun Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Net Carbs 2g 3g 2g 2g 2g 1g 1g
Net Carbs 2g 5g 4g 5g 4g 5g 3g
Net Carbs 2g 1g 1g 1g 1g 1g 2g
Net Carbs 3g 5g 4.5g 1.9g 5g 5g 7gTOTAL CARBS 9g 14g 12g 10g 12g 12g 13g
Note: I'm not a doctor, just someone who has lost 140 pounds by switching to a Low Fat, High Carb way of eating. The menu above is what works for me. Results may vary depending on food quantities, food brands, and recipes followed. The menu also reflects an intermittent fast of 14 hours. Recommend consulting with your physician to determine if the LCHF way of eating is best for you.
Breakfast Coffee (4 Cups), 1
tbsp heavy cream, chocolate peanut butter fat bomb
2 C Bullet-‐Proof coffee (1 tbsp heavy
cream, 1 tbsp butter), 1 C broth
Coffee (4 Cups), 2 tsp heavy cream, 1 C broth, chocolate peanut butter fat
bomb
Coffee (4 Cups), 2 tsp heavy cream
Scotch Egg, 1 C coffee, 1 tsp heavy
cream
Coffee (4 Cups), 2 heavy cream, 2C broth, chocolate peanut butter fat
bomb
Thick Cut Bacon, Creamy Scrambled Eggs (3 eggs, 1 tbsp crème fraiche)
Thick cut bacon, buttery mushroom & cheddar omelet (2 tbsp grass-‐fed
butter, 2 oz mushrooms, 1 tbsp minced onion, 2 eggs, 1.5 oz cheddar)
Tandoori Chicken, 2C mixed greens, 1 oz avocado, 2 tbsp Russian dressing
2 eggs, 1C mushrooms & 1/2 roma tomato
sauteed in 1 tbsp butter,
2 C Bullet-‐Proof coffee (1 tbsp heavy
cream, 1 tbsp butter), 1 C broth
Meatloaf wrapped in bacon, 2C baby spinach, 2 tbsp
walnut pesto, 1/4 C roma tomato, 1 oz
avocado
50/50 burger (1/2 ground beef, 1/2 bacon), 1 oz
cheddar, coleslaw, 1 oz avocado, 1 thick
slice tomato
Deviled Eggs Scotch Egg 1 oz Macadamia nuts
3 oz grilled pork chop, 1/2C grilled
zuchinni, 1C steamed broccoli with brown butter
sauceDinn
er
7 oz Ribeye, capreese salad (2 oz fresh mozzarella, 3 thin slice tomato, 3 basil leaves, 1 tbsp extra virgin olive oil)
3 oz Pork chop (1 tbsp blackening rub, 1.5 tsp extra virgin olive oil), 2C mixed greens, 2 tbsp
Russian dressing, 5 cherry tomatoes
4 oz Ground Beef, 1 oz cheddar, 3 C spinach, 1 oz
avoacado, thick center cut bacon,
1/4 C Roma tomato, 1/4 C cucumber
6 oz NY strip steak with 1 tbsp butter,
6 Aspearagus spears with
hollandaise sauce
Dot2Trot.com Low Carb, High Fat Weekly Menu -‐ June 21-‐27
Scotch Egg
Lunch
1 oz Macadamia nuts
Scotch Egg (1 egg, 3 oz sausage)
Deviled Eggs
Snack 2
Scrambled eggs with peppers and onions (3 eggs,
4 oz ground beef with 2 oz fresh
mozzarella over 2 tbsp walnut pesto, 2C baby spinach, 1 oz avocado, 1 tbsp
onion
Tandoori Chicken, 3C mixed greens, 2
tbsp Russian dressing, 1 oz
avocado