Coach❤️Theah 30 day Primal & Low Carb Challenge
❤️Today! Let's start here...
❤️Check your macro's yesterday - how did you do?
❤️Go Shopping & Prep for your next 7 days
❤️Check your supportive foods list and try to plan out 5 days of meals for at home
❤️Try to keep it simple, all primal foods are allowed, just track to your macros
❤️Today! We are going to start to keep our carbs less than 50 grams per day
❤️Today! If you are tracking 50 Carbs per day, reduce to 30 per day for weight loss
Go Shopping and Prepare for cooking at home 5 days:
❤️Next Week Focus on having 2 menu items for each day at home
Breakfast:
❤️Eggs (Pasture Raised Organic)
❤️Egg Whites
❤️Grass-Fed Butter
❤️Organic Dairy: Unsweetened Yogurt, Plain Cottage Cheese, Cream Cheese
❤️Chicken Sausage Patties (I love ❤️ Appelgate)
❤️Bacon ❤️Canadian Bacon ❤️Smoked Salmon
️❤️Tea (all types)
❤️Coffee
❤️Tap, spring, and mineral water
Breakfast is one of the easiest meals to pack in some protein and fat with zero carbs. Poached, fried, scrambled, omlette, skillets, quiche, egg-bites
Proteins: 🥩Meats 🍗Poultry, and 🎣Seafood
❤️ Beef (steaks, ground, roasts) ❤️ Salmon
❤️ Pork (chops, loins, ribs) ❤️ Shellfish (Clams, Oysters, Scallops, Crab)
❤️ Bacon (uncured/no sugar added) ❤️ Fish (Wild Caught)
❤️ Turkey ❤️ Tuna Fish (light)
❤️ Chicken (breast, thighs, wings) ❤️ Game Meats
❤️ Duck
❤️ Eggs (Pasture Raised Organic or Organic)
❤️ Game Meats
Eat and prioritize protein - it will keep you full and it helps to burn body fat
Easy macro to target is .6-1 gram per target lean body mass
example: Target weight is 150 lbs @ 25% body fat = 112.5 lbs lean body mass *.6 gram equals = 67.5 grams of protein per day
Fats: as I mentioned, we don't add "extra" fat
there are plenty of fats in proteins, eggs, dairy etc..
❤️ Avocado Oil ❤️ Olive Oil
❤️ Grass-fed organic butter / Ghee ❤️ Ghee
❤️ Animal Fats ❤️ Coconut Oil
Fats: are a lever, add them in the morning if sluggish, Heavy Cream to your coffee or a tsp of butter
Carbohydrates: all primal approved fruits & veggies are okay, if they fit your macros.
These are the low carb non starchy veggie options
❤️ Asparagus ❤️ Bell peppers ❤️ Bok choy
❤️ Broccoli, broccolini ❤️ Brussel sprouts ❤️Carrots
❤️ Cabbage, sauerkraut, kimchi
❤️ Cauliflower ❤️Cauliflower Rice ❤️Radishes
❤️ Celery, celery root ❤️ Cabbage, sauerkraut, kimchi
❤️ Cucumbers ❤️Pickles
❤️ Eggplant ❤️ Yellow squash ❤️ Zucchini
❤️ Green beans ❤️ Jicama ❤️ Onion
❤️ Leafy greens (arugula, kale, spinach) ❤️ Lettuce
❤️ Mushrooms ❤️Garlic ❤️ Pumpkin
❤️️ Spaghetti squash ❤️ Tomatoes
Enter your carbohydrates in your food tracker ahead of time to try to stick to your macro limits, if you eat more starchy veggies
Fruits: limit your fruits to these for the first 7 days
❤️️ Avocado ❤️️ Olives
❤️️ Blackberry ~ Blueberry ~Boysenberry ~Cranberries ~Gooseberries ~Raspberries
Electrolytes will be critical as you reduce carbs
❤️Set yourself up for success and plan to have electrolytes on hand
❤️4-5 grams sodium (about 2 teaspoons of quality salt)
Redmond Real Salt ~ LoSalt ~ Light Salt
❤️300-500 mg magnesium (I recommend Magnesium Glycinate) at bed
❤️1-3.5 grams of potassium (I take 2x per day - morning and evening)
Supplements that you can purchase:
❤️LMNT: No Sugar No Filler No BS: I love the chocolate sprinkled on my coffee
❤️Redmond's Real Salt: https://redmond.life/
Coach❤️Theah Tips: Track your food, exercise & drinks using an app (myfitnesspal, cronometer, etc....
