gluten free & low glycemic meal plan

(The below Sample Menu Plan is not specifically provided to achieve weight reduction goals. So if you desire to reduce your weight adjust the menus based on your goals.)

Sample Day 1

Breakfast: 3 or more eggs, soft scrambled in butter, seasoned to taste with salt and pepper,(add a kick by adding a little cayenne pepper), nitrate free sausage patties, half of an avocado and sliced tomatoes.

Snack: Almond Butter (no sugar added) with Celery Sticks and/or small organic apple with skin on

Lunch: Beef Chili, topped with cheddar cheese, sour cream, and diced green onions, served with Cheesy Muffins buttered liberally. (See recipe PDF below)

Snack: Roasted & Salted Mixed Nuts (Peanut Free)

Dinner: Baked Chicken Quarters (skin on), Cauliflower Rice with butter and seasonings, Salad with Blue Cheese Salad Dressing. (See attached Salad Dressing recipes)

Dessert: World's Best Keto Brownies (See recipe PDF below)

Sample Day 2

Breakfast: 3 or more poached eggs or lightly cooked in butter, keeping the egg yolks soft. Serve over a bed of arugula sprinkled with goat cheese, season to taste. Add slices of nitrate free bacon if desired. (May serve with turkey bacon if you prefer) Small bowl of blueberries, served by themselves or in heavy cream, sweetened with liquid stevia. (Sweetleaf or Trader Joe’s Organic are good choices)

Snack: Cheese and Crackers, sliced cucumbers (Eat only gluten free, glycemic friendly crackers) Some good options are Paleo Crackers like Jilz Gluten Free Crackers, Julian Bakery Crackers

Lunch: Tuna Salad Lettuce Wrap or use Paleo Wraps. (Consider substituting canned Salmon or Mackerel for Tuna for reduced Mercury risk), Smoked Greek Deviled Eggs (See recipe PDF below), radishes, sliced raw carrots and celery. If you would like a dip for your veggies have a blue cheese dip or hummus dip.  (See recipe PDF below) 

Snack: Oil Free Hummus (this is a family favorite recipe) served with sliced red or yellow bell peppers and sliced Jicama  (See recipe PDF below) 

Dinner: Baked Salmon, Roasted Brussel Sprouts, cooked and seasoned millet topped with butter and chives.

Dessert: Keto Lemon Bars  (See recipe PDF below)