Sample 3-day Menu: Vegetarian

Sample 3-day Menu: Vegetarian

Sample 3-day Menu: Vegetarian

DAY 1

        BREAKFAST                                    Net Carbs

       2 eggs scrambled                        0
       ½ C spinach                                 0.2
       ¼ C mozzarella cheese             o.5
       1 medium tomato                       3.5
       ¼ avocado                                    2
       TOTAL MEAL                           SNACKS7
       2 stalks of celery                          1.5
      3 tbsp. peanut or almond butter5
       TOTAL MEAL           LUNCH 6.5
       ½ C chopped bell peppers 2
       4 C mixed greens         1
       10 olives                          0
       ¼ C shredded cheddar 0.5
       ¼ C black beans          5
       1 small tomato              2.5
      2 tbsp. ranch dressing 1
       TOTAL MEAL           SNACK 12
       ½ C Greek yogurt        5
       TOTAL MEAL           DINNER 5
       5 veggie “meatballs”   4
       1 C spaghetti squash  8
       ¼ C basil pesto            1
       1 C steamed broccoli  3
       TOTAL MEAL           16

TOTAL CARBS PER DAY: 46.5

DAY 2

BREAKFAST                                     Net Carbs

       Smoothie (blend together)

                2 C fresh greens                 1
                1 scoop of protein (Vega)*5
               1 tbsp. nut butter  2
                ¼ C berries           4
       TOTAL MEAL           SNACKS 12
       10 green olives              0
       ½ C sliced carrots       5
       TOTAL MEAL           LUNCH 5
       3 cups mixed greens  1
       ¼ avocado                     1
       1 tomato                          2
       ¼ C feta cheese            1
        2 hardboiled eggs        0
      2 tbsp. chopped onion 1.5
      2 tbsp. Greek dressing 1
       TOTAL MEAL           SNACKS 8.5
       1 date                               5
       10 almonds                    2
       TOTAL MEAL           DINNER 7
       1 Portobello mushroom 1.5
       2 C bok choy                  1
       ½ C bell peppers         3
      2 oz. chopped cashew 3
       1 C chopped cabbage 1
       4 oz. firm tofu                2
       4 oz. coconut milk       4
       TOTAL MEAL           15.5

TOTAL CARBS PER DAY: 48

Sample 3-day Menu: Vegetarian

DAY 3

         BREAKFAST                                    Net Carbs

       ½ C cottage cheese                    3
       ¼ C berries                                   4
       10 walnuts                                     2
       TOTAL MEAL                           SNACKS9
       5 cherry tomatoes                       2.5
       ½ avocado                                    2
       Hardboiled egg                           0
       TOTAL MEAL                           LUNCH        Lettuce wraps:4
                2 veggie burger patties 4
                4 leaves of romaine lettuce1
                4 slices of cheddar cheese2
                1 small tomato  2
              1 tbsp. mayonnaise 0
               1 tbsp. Dijon mustard 1
                ½ C sprouts         1
       TOTAL MEAL           SNACKS 10
       1 C sliced cucumber   2
       10 walnut halves          3
       TOTAL MEAL           DINNER 5
      4 oz. firm tofu sautéed w/  2.5
       ¼ C onion                      3
       ½ C bell peppers         2
       1 chopped zucchini squash 1
       1 C watercress               0
     2 tbsp. peanut sauce  5
       TOTAL MEAL           13.5

TOTAL CARBS PER DAY: 42