Plan and Prep for Days 1-7

The first day of our challenge is Monday, January 2. Make sure you read the Welcome information and then you are set and ready to plan and prep for Days 1-7.

My goal during our sugar free challenge is to provide help and support for you. Your job is to plan and prepare so that you have the most successful month that you can.

Please review the menus for the first week.

Pay close attention to the serving size of each recipe so that you can scale it up or down as needed. Make sure that your shopping list includes these changes too.

Listed below are some alternative recipes for the planned menus in the book.

Why change the recipes? Great question!!

Some of the recipes included in week 1 require specialty ingredients and/or products. If you are new to this way of eating, you may not have these items and may not want to purchase them. Be sure to check out the planned recipe vs my suggestions below before finalizing your shopping list.

Items not needed on Entire 30 Days list

Pantry

almond butter

coconut aminos – use Tamari instead

egg white protein

glucomannan

liquid allulose

Palmini rice

whey protein powder

Seasonings

apple pie extract

apple pie spice

white pepper

Prep on Sunday

• Mayonnaise – if you are not using store bought
• Make breakfast sausage (p. 100 or Jennie-O Turkey Sausage)
• Mini waffles (p. 140 or pancake recipe)
• Tuna salad (p. 238)
• Cauliflower mash (p. 174 or microwave version below)
• Italian dressing (p. 176)

Menu for Days 1-7

Monday

B – Scrambled eggs and 2 sausage patties (p.100)

Is making your own sausage patties overwhelming? Then buy the cleanest brand of sausage you can find. Don’t eat pork? Then look for chicken or beef sausage instead. If a convenience product can make sticking to the program easier then I say go for it!!

L – Tuna Salad (p.238) or try this tuna salad from SkinnyTaste

Serve in romaine lettuce leaves or on top of a small salad

D – Chicken Mushroom Skillet (p.122) and Mashed Roasted Cauliflower (p.174)

Sub canned, drained, quartered artichoke hearts for the mushrooms if desired.

Sub Microwave Mashed Cauliflower instead of Mashed Roasted Cauliflower.

Prep:

Thaw shrimp and peel.

Shred cabbage, spiralize zucchini or cook spaghetti squash if using.

Store in fridge for dinner tomorrow.

Tuesday

B – Mini Waffles (p.140) and 2 sausage patties

Sub Keto cream cheese pancakes instead of Mini Waffles

L – Leftover Chicken Skillet and mashed cauliflower

D – Sheet Pan Shrimp with crispy pepperoni (p.208) and Shirataki rice (p.210)

Sub cabbage noodles, zoodles, Konjac noodles or spaghetti squash for Shirataki rice.

Prep:

Cook bacon. See Meal Prep Chart (p. 145).

Wednesday

B – Smoked Salmon Omelet (p.216) with 1 sausage patty

Scramble eggs without separating the eggs. Sub deli ham for smoked salmon.

L – Leftover Shrimp and “noodles”

D – Cheddar and Bacon Stuffed Burger (p.114) on Cloud Bread

Alternatively top burger with cheddar and bacon instead of stuffing them.

I have seen many cloud bread recipes but hers is the first I have seen that calls for almond butter and liquid allulose. There are much simpler recipes if you are motivated to give it a try.

Cloud bread – 3 ingredients: eggs, cream cheese and cream of tartar.

Alternatives to cloud bread with hamburgers would be roasted portobello mushrooms, iceberg lettuce cut in slabs or make and serve on salad.

Thursday

B – Waffle Breakfast Sandwich (p.242) and 1 piece bacon

Sub cream cheese pancakes for waffles.

L – Leftover burgers

D – Sheet Pan Chicken Fajitas (p. 206) with Cauliflower rice (p. 112)

Sub frozen or packaged riced cauliflower for fresh. If frozen, defrost and drain excess water first.

Friday

B – Smoked Salmon Omelet (p.216) with 1 sausage patty

L – Leftover Chicken Fajitas

D – Garlic Butter Steak Bites (p.162) & steamed broccoli

Or try this version of Steak Bites from Peace, Love & Low Carb

Saturday

B – 2 Hard-boiled eggs (p.146) and 2 pieces bacon

L- Spicy Smoked Salmon Wrap (p.224)

Sub tuna or deli meat for smoked salmon.

D – Spicy Pork Chops (p.218) and Summer Squash (p.202)

Or try these Juicy Grilled Pork Chops from All Day I Dream About Food

Sunday

B – Scrambled Eggs and 1 sausage patty

L- Egg Salad (p.152), 2 pieces bacon, 2 Romaine leaves

Or try this Egg Salad from I Breathe I’m Hungry

D – Cabbage Roll Skillet (p. 110) and mixed greens salad

Of try this Fried Cabbage with Kielbasa from Peace, Love and Low Carb

Enjoy!

DISCLAIMER: This website is for informational purposes. I am not a health practitioner and no information should be construed as personal medical advice or diagnosis.