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Day #12 ~ "Let's start cooking low carb"

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....




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