doc75 Grams of Carbohydrates A Day Keto
download 
Report Transcription
75 Grams of Carbohydrates A Day Keto
75 Grams of Carbohydrates A Day Instructions: Your meal plan is based on eating a specific number of carbohydrates throughout the day. The foundation of a healthy lifestyle must always include a balanced diet that allows for flexibility, moderation and variety. This meal plan incorporates all three of these factors. The sample meal plan below accounts for the required 4-6 vegetable servings per day which have approximately 15-20 grams of carbohydrates. Combine these vegetables with an additional 55 grams of carbohydrates that you choose and you arrive at the 75 gram a day goal. 3 Meals and 2 Snacks Required Daily Servings 12+ Protein Servings 4 Vegetable servings 2 Snacks Breakfast Snack •4 Protein Use Servings List •20 Grams Carbohydrates 55 additional grams of Carbohydrates In order to get the nutrition you need, these are the number of servings from each food group that you are to eat in a day. The carbohydrate grams are the MAXIMUM needed per day! Changing the type of serving or the amount of servings will change the amount of carbohydrates. Sample Meal Plan Lunch Snack •4 Protein Servings •2-3 Vegetable Servings •20 Grams Carbohydrates Use List Dinner •4 Protein Servings •2-3 Vegetable Servings •15 Grams Carbohydrates A word about drinks Avoid caloric drinks such as soda, juice (if not used as one of your servings), sweet tea, and alcoholic beverages. Instead, try: water, water with lemon or lime, Crystal Light, diet iced tea. Remember to check them for carbs The snack lists provided are very low carbohydrate snacks. If using other foods for snacks do not forget to account for this within your daily carbohydrate limit, and remember it may require having fewer carbohydrates at Breakfast, Lunch and Dinner. Be Sure to Track You Progress Keep a Food Journal – Be sure to write down everything that you eat or drink Check off your servings as you eat them throughout.t the day Keto- Basics: Protein and Non-Starchy Vegetables Protein (Meat, Poultry, Fish) One Serving= 1 ounce of cooked lean meat • Beef, Pork, Lamb, Veal, or Game (cutting off the fat is optional) • Fish – Cod, Flounder, Haddock, Halibut, Salmon, Catfish, Trout, Lox or Tuna • Shellfish – Oysters, Clams, Crab, Lobster, Scallops, Shrimp, Imitation Shellfish • Chicken, Turkey, Duck or other Fowl •Deli Meats – Ham, Pastrami, Roast Beef, Turkey, Pepperoni, Salami, Bologna (may contain some carbohydrates) • 2 Egg Whites – I Egg or ¼ cup Egg Substitute, Bacon-2 slices, Bratwurst, Kielbasa, Mettwurst, Hot Dog (may contain some carbohydrates) Portioning Meats: 3 ounces of meat is roughly the size of a deck of cards Non Starchy Vegetables (see table) One Serving= • 1 cup raw leafy green vegetables • ½ cup cooked or chopped vegetables • 1 cup raw vegetables • ¾ cup vegetable juice Non-Starchy Vegetables Artichoke Hearts Mushrooms, Shitake Asparagus Okra Beet Greens Onion Broccoflower Peppers-Green/Red Broccoli Pumpkin Brussels Sprouts Romaine Cabbage Sauerkraut Cauliflower Scallions Celery Shallots Collard Greens Snow/Snap Peas Eggplant Spaghetti Squash Endive Spinach Fennel Summer Squash Iceberg Lettuce Tomato Kale Zucchini Leeks Mushrooms Most meats do not contain carbohydrates and they can be eaten without restriction. For best weight loss, eat until comfortable and avoid overeating. ◦Butter is carbohydrate free, use moderate amounts for flavor. Try using spices such as McCormick’s Vegetable Seasoning to vegetables before cooking Try this site for some fun ideas: http://www.fruitsandveggiesmorematters.com Recommended Low-Carb-Foods Low Carbohydrate Group Low Carbohydrate Dairy Serving Size Swiss 1 ounce Cheddar 1 ounce Brie 1 ounce Blue Cheese 2 Tsp Mozzarella 1 ounce Cream Cheese 2 Tsp Goat Cheese 1 ounce Heavy Cream 1 Tsp Light Cream 1 Tsp Sour Cream 1 Tsp Nuts and Seeds Almonds Almond Butter Brazil Nuts Cashews Macadamias Hazelnuts Peanuts Peanut Butter Pecans Pine Nuts Pistachios Sesame Seeds Soy Nuts Sunflower Seeds Walnuts Fruits Blackberries Blueberries Boysenberries Cherries Cranberries Currants Cantaloupe Honeydew Raspberries Strawberries Serving Size 24 nuts I Tsp 5 nuts 9 nuts 6 nuts 12 nuts 22 nuts 1 Tsp 10 halves 2 Tsp 25 nuts 2 Tsp 2 Tsp 2 Tsp 7 halves Net Carb(s) 1 1 1 1 1 1 1 1 1 1 Net Carb(s) 2 3 2 4 3 1 2 2 2 2 3 2 3 1 2 Moderate Carbohydrate Group Dairy and Other Cheese Serving Size ½ cup Cottage Cheese, 2% fat Cottage Cheese, ½ cup creamed Milk, whole, 2 Tsp evaporated Ricotta, whole ½ cup milk Yogurt, plain 4 ounces Yogurt, Greek 4 ounces Legumes Black Beans Black Eyed Peas Chickpeas Fava Beans Hummus Kidney Beans Lentils Lima Beans Navy Beans Peas. Split Pinto Beans Refried Beans Soybeans, Black Edamame Serving Size ¼ cup ¼ cup ¼ cup ¼ cup 2 Tsp ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Net Carb(s) 4 3 3 4 6 4 Net Carb(s) 7 6 7 6 5 6 6 7 9 6 10 7 1 3 Vegetable and Fruit Juices Serving Size ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup ¼ cup Net Carb(s) 3 4 2.7 3 2 3 4 4 2 2 Lemon Juice Lime Juice Tomato Juice Serving Size ¼ cup ¼ cup 4 ounces Net Carb(s) 5 6 4 Purchasing a carbohydrate counting book or app which lists the carbohydrate content of many foods is highly encouraged. Search your local book store today. www.myfitnesspal.com is a great start Carbohydrate Rich Fruits Apple Apricots Banana Grapes Kiwi Mango Orange Nectarine Papaya Passion Fruit Peach Pear, Bartlett Pineapple Plantain Plum Pomegranate Tangerine Watermelon High Carbohydrate Starchy Vegetables Serving Size ½ medium 3 medium 1 Small ½ cup 1 fruit ½ cup 1 medium 1 medium ½ small ¼ cup 1 small 1 medium ½ cup ½ cup 1 small ¼ fruit 1 fruit ½ cup Net Carb(s) 9 9 21 14 9 13 13 14 6 8 7 21 9 321 3 6 6 5 Condiments Blue cheese dressing Caesar salad dressing French dressing Italian dressing Oil and Vinegar Ranch Dressing Mayonnaise Mustard Ketchup Hot Sauce Oils, olive, canola Butter Beets Carrots, chopped Corn Corn on the cob Potato Rutabaga Squash, Acorn Sweet Potato Yam Serving Size ½ cup ½ cup ½ cup 1 ear ½ potato ½ cup ½ cup ½ potato ½ cup Net Carb(s) 7 9 13 17 11 6 8 12 16 Measurement Table 1 tablespoon – tbsp. 1 teaspoon – tsp. 3tsp= 1 tbsp. 16 tablespoons = 1 cup 8 tbsp. = ½ cup 4 tbsp. = ¼ cup 1 ounce = 2 tablespoons Grains Serving Size 2 tbsp. Net Carb(s) 2 2 tbsp. 1 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 2 tbsp. 5 3 1 1 2 1 8 0 0 0 Barley Bread, light Bread, wheat Brown rice Bulgur wheat Corn cereal Cornmeal Couscous Croutons Hominy Melba toast Millet Oat bran Oatmeal Quinoa Rice cakes Wild rice Serving Size ½ cup 1 slice 1 slice ½ cup ½ cup 1 cup 2 tbsp. ½ cup ½ cup ½ cup 1 toast ½ cup 2 tbsp. 1/3 cup ¼ cup 1 round ½ cup Net Carb(s) 13 6 21 21 13 23 11 17 13 10 4 20 6 19 27 7 16 Example Plan – 3 Meals and 2 Snacks Don’t forget – The foods listed under each “Choose One of the ….” Category is just a suggestion… please feel free to substitute foods, as long as you substitute with foods that fit your carbohydrate goals for each meal. (i.e. if you don’t like apples, use pears) Breakfast: (Servings: 4 protein servings, 20 grams carbohydrates) Choose One of the following… •2 eggs with 4 slices of bacon •4 oz. Canadian bacon grilled •2 eggs, 3 sausage links and One of the following… •1 medium apple or orange •2 cups watermelon •3/4 cup green or red grapes •1 medium pear •1 small banana •4 oz. Greek yogurt with 1 cup pineapple Lunch: (Servings: 4 protein servings, 20 grams carbohydrates) Choose One of the following… •4 oz. beef/pork/chicken •4 oz. chicken wings (4) •2 hot dogs •2 oz. canned tuna/chicken/salmon •4 oz. shrimp •4 oz. deli meat/cheese •4 oz. tuna, egg, chicken salad made with mayo and One of the following… •2 cups salad greens, ½ head iceberg lettuce 1 Romaine heart w/ 1-2 tbsp. low carb dressing •1 cup steamed broccoli or cauliflower w/ butter •2 cups fresh raw broccoli, cauliflower, celery, or bell pepper w low carb dressing and One of the following… •1 ½ cup blueberries •1 ½ cup cherries •1 ½ cup cottage cheese (2%) w/1 cup cherries •3/4 cup black beans •Your own fruit and nut mix (22 peanuts, 9 cashews + 1 cup unsweetened cranberries. •8 ox Greek yogurt •1 slice low carb bread w/ 2 tbsp. peanut butter Snack: see list Dinner: (Servings: 4 protein servings, 15 grams carbohydrates) Choose One of the following… •4 oz. ground beef •4 oz. steak •4 oz. chicken/turkey •4 oz. pork chop/loin/roast •2 bratwurst/ hot dogs •4 oz. ham •4 oz. fish Snack: see list and One of the following… •2 cups salad greens w/1-2 tbsp. low carb dressing •1 cup broccoli/ cauliflower w/butter •6 asparagus spears w/ 1tbsp olive oil and fresh herbs •1/2 cup steamed zucchini w/ butter and Parmesan (sprinkle) •1 cup sautéed mushroom & onion •1/2-1 cup cauliflower mash and One of the following… •1/2 cup croutons •1/2 small sweet potato •1/2 cup wild rice •1 cup beets •1/3 cup corn •1/2 small baked potato w/ 3 tbsp. sour cream •1 slice low carb bread w/ butter Low Carbohydrate Snacks Cheese Sticks Bacon Deviled or Hard Boiled Eggs Chopped hard boiled eggs with crumbled hamburger Hot tea with cream Hard-boiled eggs deviled with mayo, mustard, pepper and paprika Tuna salad with real mayo Shrimp cocktail with Walden Farms cocktail sauce (0 carbs) Cheese stuffed mushroom caps Pepperoni – 14 slices (Bake in oven to crisp them) Jalapeno poppers wrapped in bacon Chicken drumsticks- try carb free Buffalo sauce Hard salami Sugar free Jell-o Dill pickle slices Deli meats and cheese roll-ups Beef jerky Pork rinds I hope that you find this guide as helpful as I have. Best of Luck on your Weight-Loss Journey. Rowena Stein [email protected]
