How to Plan and Prep Days 15-21

by Melissa · Published January 12, 2023 · Updated November 26, 2023

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Time to plan and prep for days 15 through 21. I have changed around the menus for this week to accommodate what works best for me. Feel free to follow the daily menus in the book exactly as written, follow along with me or create your own menus.

We talked last Sunday about what we’ve noticed about our mood, energy, skin, etc. during our sugar free challenge. Well, today I noticed that my brain fog has dissipated. I can’t believe it took me 2 1/2 weeks to figure out that these menus should contain recipe notes and journal prompts instead of creating a separate document.

Gotta love clarity of thought!

I hope each of you are experiencing positive changes from this experience so far. With day 15, we are half way there! Hard to believe, right?

Menus

For breakfast, feel free to choose your favorite when it comes to bacon, ham, Canadian Bacon or sausage.

Monday

B – English muffin p. 240 with 1 oz ham and 1egg

Alternate recipe: 90 Second Bread doesn’t require nut butter.

Sub 2 oz deli ham for bacon.

L – Leftover Chicken Chili Peppers p. 118

D – Shrimp Linguine in Garlic Butter Sauce p. 212

Alternate recipe: Keto Spaghetti Aglio e Olio and add cooked shrimp

Special note: Her recipes can scale down the serving size.

Journal prompt:

A surprisingly easy part of the sugar free challenge is…

Tuesday

B – Dutch Baby p. 94 with 1 slice Canadian Bacon

Sub vanilla extract and cinnamon or pumpkin pie spice for the apple pie extract and apple pie spice.

L – Leftovers

D – Simple Skillet Chili p. 214

The web recipe serves 12 and is not an exact match for the book.

Alternate recipe: Keto Turkey Pot Pie or my adaptation Low Carb Biscuit Topped Chicken Pot Pie

Journal prompt:

One thing I want to continue to do better is…

Wednesday

B – 2 eggs with 2 slices Canadian Bacon

L – Leftovers

D – Pan-Seared Lemon Butter Salmon p. 184 with Crispy Broccoli p. 134

Sub wild-caught cod or other fish since I just prepared this Saturday night. 🙂

Journal prompt:

Lately my sleep has been…

To improve or maintain my sleep, I will…

Thursday

B – DF Mini Waffles p. 140 and 2 sausage patties

L – Leftover salmon with green salad and Momma’s Italian dressing p. 176 (1 1/2 teaspoon serving)

D – Buffalo Wings p. 106 with Creamy Cilantro Lime Slaw p. 132

Alternative recipes: Crispy Baked Garlic Parmesan Wings with Mayo Free Avocado Coleslaw

Journal prompt:

What helped me stay focused today was…

Friday

B – 2 eggs and 2 oz ham

L – Tuna Salad p. 238 with 3-4 romaine lettuce leaves

D – Garlic Butter Steak p. 162 and Garlic Butter Mushrooms p. 160

Cook steak whole instead of cut in bite size pieces. No butter sauce since serving with mushrooms in garlic butter.

How to Plan and Prep Days 15-21