30 Day Low Carb Diet Day 5

Breakfast
Sausage and Egg Muffins
6 oz Ital. sausage
6 eggs
1/8 cup heavy cream
3 oz cheese
Preheat oven to 350. Spray large muffin pans with cooking spray. Cut sausage links and
place them 2 to a tin. Mix eggs with cream, salt and pepper. Pour into tins over sausage.
Sprinkle with ½ cheese, layer on remaining egg mixture and top off with cheese again.
Bake for approximately 20 minutes or until eggs are done.
Yields 3 servings
Total Net carbs: 2.3 grams per serving
Lunch
Ham and Cheese Roll
8 ounces cream cheese, softened
2 cup Cheddar cheese, shredded
1 Teaspoon grated onions
1 Teaspoon dry mustard
1/2 Teaspoon paprika
2 1/4 ounces deviled ham
1 Tablespoon parsley flakes
1/2 cup pecans, chopped
Parsley sprigs
Combine all ingredients except parsley and pecans. Mix well and chill for at least one
hour. Shape mixture into 8 inch rolls and coat with pecans. Garnish with parsley and
serve with crackers.
Yields 8 servings
Total Net carbs: 2 grams per serving
Dinner
Golden Mushroom Chicken Thighs
6 chicken thighs
1 can golden mushroom soup
Remove all skin from thighs and rinse chicken under cold water. Place thighs into a crock
pot or slow cooker and pour in mushroom soup. Cook on high for 3-4 hours until meat is
tender and fall off the bone.
Yields 6 servings
Total Net carbs: 4 grams per serving
Total Net carbs for Day 5 based on a single serving per meal: 14.3 grams

30 Day Low Carb Diet Day 4

Breakfast
Fried Eggs with Red Wine Vinegar
1 Tablespoon butter
4 eggs
½ Teaspoon salt
1/8 Teaspoon pepper
1/8 Teaspoon marjoram
2 Teaspoons red wine vinegar
½ Teaspoon parsley
Break eggs into skillet over ½ Tablespoon melted butter. Add spices and cook until

whites are solid. Place eggs onto serving plates. Melt remaining ½ Tablespoon of butter and heat for two minutes. Stir in red wine vinegar and allow mixture to cook for another minute. Pour over eggs. Garnish with parsley
Yields 2 servings
Total Net carbs: 1 gram per serving
Lunch
Salami Roll Ups
5 large slices hard salami
1 Tablespoon cream cheese
2 celery stalks Soften cream cheese in microwave and spread on salami, roll up. Enjoy celery on the side.
Yields 1 serving

Total Net carbs: 5.9 grams per serving

Dinner
Mexican Veal Sausages
1 1/2 pounds ground veal
2 green onions, finely chopped (1/3 cup)
2 tablespoons fresh cilantro, chopped
2 tablespoons green or red salsa
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons olive oil
1/4 cup green or red salsa for garnish
1/4 cup sour cream for garnish
1 lime, cut into slices or wedges, for garnish

Combine veal, onion and all spices in mixing bowl and blend together (mash together with bare hands for best results!). Shape mixture into 4 sausage links. Heat oil in a nonstick skillet on high heat and brown sausage 8-10 minutes, turning frequently.
Yields 4 servings

Total Net carbs: 0.5 grams per serving

Total Net carbs for Day 4 based on a single serving per meal: 7.4 grams

Tips for Starting Any Diet or Weight Loss Regiment

First and foremost, consult with your physician before starting any diet or weight loss regiment.

Start your diet with a food diary, record everything you eat, what you were doing at the time, and how you felt. That tells you about yourself, your temptation, the emotional states that encourage you to snack and may help you lose once you see how much you eat.

There are quite a few good carb counting software programs on the market today
to choose from. A simple pad and paper works just as well, but you must keep detailed records, in order to guarantee your success.
Instead of eating the forbidden piece of candy, brush your teeth. If you’re about to
cheat, allow yourself a treat, but make sure it’s a low carb treat. More and more grocers are begriming to carry low carb foods, as the low carb diet’s popularity steadily increases.

When hunger hits, wait 10 minutes before eating and see if it passes. Set attainable goals. Don’t say, “I want to lose 50 pounds.” Say, “I want to lose 5 pounds a month.” Get enough sleep but not too much. Try to avoid sugar at all costs. Highly sweetened foods tend to make you crave more. When baking, use Splenda, or your favorite low calorie, or no calorie sweetner.
Drink six to eight glasses of water a day. Water itself helps cut down on water
retention because it acts as a natural diuretic. Taken before meals, it dulls the appetite by giving you that “full feeling.” Diet with a buddy. Support groups are important, and caring people can help one another succeed. Start your own, even with just one other person. A great online resource for support is e-Diets.com.
Substitute activity for eating. When the cravings hit, go to the “Y” or health club if
possible; or dust, or walk around the block. This is especially helpful if you eat out of anger.

A good and obvious course of action, would be to begin a workout routine. For
warehouse prices on everything from treadmills, to stationary bikes and home gyms, make sure and check out SmoothFitness.com.
If the pie on the counter is just too great a temptation and you don’t want to throw it away, freeze it. If you’re a late-night eater, have a low carb snack, such as some pork rinds or a few cheese curds, before bedtime to cut down on cravings. Keep a glass of water by your bed to quiet the hunger pangs that wake you up in the middle of the night.
If you use food as a reward, establish a new reward system. Buy yourself a nonedible reward. Write down everything you eat - - everything - including what you taste when you cook. If you monitor what you eat, you can’t go off your diet.
Weigh yourself once a week at the same time. Your weight fluctuates constantly and you can weigh more at night than you did in the morning, a downer if you stuck to your diet all day.

Make dining an event. Eat from your own special plate, on your own
special place mat, and borrow the Japanese art of food arranging to make your meal, no matter how normal, look lovely. This is a trick that helps chronic over-eaters and bingers pay attention to their food instead of consuming it unconsciously.
Don’t shop when you’re hungry. You’ll only buy more high carb impulse food. Avoid
finger foods that are easy to eat in large amounts. Avoid consuming large quantities of coffee & diet sodas, which are so easy to overdo. And this includes alcoholic beverages.

Keep plenty of crunchy foods like raw radishes, cauliflower & broccoli on
hand. They’re low in carbs, and are very satisfying and filling. Leave something on
your plate, even if you are a charter member of the Clean The Plate Club. It’s a good sign that you can stop eating when you want to, not just when your plate is empty.
Lose weight for yourself, not to please your husband, your parents or your friends.
Make the kitchen off-limits at any time other than mealtime. Always eat at the table, never in front of the TV set or with the radio on.

Concentrate on eating every mouthful slowly and savoring each morsel. Chew everything from 10 to 20 times and count!

Never skip meals. This is perhaps the most important low carb diet tip at all.
If you skip a meal, it signals to your body that it may need to store fat in case the next meal does not come soon. You can actually lose more weight by eating each low carb meal in the day rather than skipping one, believe it or not.
If you are just beginning the low carb diet, limit your carb intake to the suggested rate of 20 grams a day or less over the first two weeks. After only a few days of doing this, your appetite will decrease dramatically.

30 Day Diet Day 3

Day 3
Breakfast
Orange Nut Muffins
6 eggs, separated
1/4 Teaspoon cream of tartar
8 Splenda packets
1/4 cup soy flour
1/4 cup walnuts, ground
1 Teaspoon orange extract, divided
1 Tablespoon Brown Sugar Twin
4 ounces cream cheese
1/4 cup heavy cream
8 Splenda packets
1 Teaspoon orange extract
Combine egg whites with cream of tartar and 4 Splenda packets and beat until whites are stiff. Sprinkle on ½ Teaspoon orange extract. In a separate bowl, beat egg yolks together with 4 Splenda packets, and 1 Tablespoon Brown Sugar Twin.

Add ½ Teaspoon orange extract. Add a spoonful of egg whites mixture to yolk mixture, stir well, then pour entire yolk mixture into egg whites. Fold in ¼ cup soy flour and walnuts. Place mixture into 12 greased muffin cups and bake at 350 for 15 minutes. Reduce oven temperature to 325 and bake for another 15 minutes.

Yields 12 servings
Total Net carbs: 2.3 grams per serving

Lunch
German Cucumber Salad
2 cucumbers, thinly sliced
4 green onions, thinly sliced
3 small tomatoes
2 Tablespoons snipped parsley
1/4 cup sour cream
1/4 Teaspoon mustard
2 Tablespoons minced dill
1 Tablespoon vinegar
1 Tablespoon heavy cream
1/2 Teaspoon salt
1/2 Teaspoon pepper

Dice and combine cucumbers, onions, tomatoes and parsley. Combine dressing
ingredients separately then pour over salad and toss lightly. Chill at least 1 hour before serving.

Yields 6 servings
Total Net carbs: 9 grams per serving

Dinner
Turkey Broccoli Casserole
2 (10 ounces) packages frozen broccoli
2 cups cooked and diced turkey
1 (10 ounce) can cream of mushroom soup
1/2 cup heavy cream
1/2 cup Cheddar cheese, grated

Preheat oven to 375. Cook broccoli according to package directions. Layer broccoli in a baking dish and spread turkey on top. Combine soup with cream and pour on top of turkey. Sprinkle on grated cheese. Place in oven and bake for 30 minutes.

Yields 8 servings
Total Net carbs: 7 grams per serving
Total Net carbs for Day 3 based on a single serving per meal: 19.3 grams

30 Day Diet Day 2

Total Net carbs for Day 2 based on a single serving per meal: 10.6 grams

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