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MOM: DAD:Calories: 1800 Calories: 2000Protein: 106g Protein: 112gCarbs: 25g Carbs: 28gFat: 162g Fat: 187g

Vegetables:Spinach: 1 cup = 1gOnion: 1 slice = 1gLettuce: 1 cup = 2gTomato: tomato = 3gCucumber: 1 cup = 3gCelery: 1 cup = 3gAsparagus: cup = 3.7gZucchini: 1 cup = 4gGreen beans: cup = 5gAvocado: avocado = 8g

Protein:ANY UNPROCESSED MEAT, POULTRY, FISH = NO CARBS!!!Lox: 0gJennie-O Hot Italian Turkey Sausage: 0gJennie-O Sweet Italian Turkey Sausage: 0gOscar Meyer Thick Cut Bacon: 0g

Nasoya Lite Firm Tofu: 3 oz = 1gVermont Cheddar Cheese: 1 oz = 1gJohnsonville Maple Breakfast Sausage: 3 links = 2g

Dairy:Butter: 1 tbsp = .01gHalf and Half: 2 tbsp = 1gUnsweetened Almond Milk: 1 cup = 1gHeavy Cream: 1 tbsp = 1gPhiladelphia Cream Cheese: 1 oz = 1gVermont Cheddar Cheese: 1 oz = 1g

Snacks:Pork Rinds: 0gSugar Free Jello: 0gString Cheese: 1g

Extras:Dijon Mustard: 0gYellow Mustard: 1tsp = .3gWhipped Cream: 2 tbsp = 1gLite Bleu Cheese Dressing: 2 tbsp = 1g

7/28/2019 Keto Guidelines

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Soy Sauce: 1 tbsp = 1gSabra Hummus: 2 tbsp = 4gVermont Sugar Free Maple Syrup: cup = 5gPeanut Butter: 2 tbsp = 6g (for Simply Jiff brand, others are more!)Extra Dark Chocolate Chips: 30 pieces = 8g

**Noodles:If youre craving pasta, get Shirataki Tofu noodles!4 oz = 20 cal, .5g fat, 3g carbs, 1g protein

Treats:Keto Cheesecake Cupcakes: 4g per cupcakeKeto Chocolate Peanut Butter Brownies: 3g per brownie

Ericas Recommendations (ask for recipes):Breakfast:

Bacon Breakfast Cups (each cup = 1 slice bacon, 1 egg)Keto Cheesecake Pancakes (2 pancakes = 3g carbs)Omelette filled with bacon or sausage and cheeseDeviled Eggs (with regular or lite mayo)2 Fried Eggs with 2 pieces of thick cut bacon or 3 maple breakfast sausages(Johnsonville)Eggy crepe (1 egg w/ almond milk) filled with cream cheese, 1 strawberry, and whippedcream

Lunch/Dinner:Almond meal quesadilla w/ cheese

4 oz burger w/ cheese, 1/8 head of lettuce w/ bleu cheese dressing4 oz burger with an egg on topTofu and zucchini cooked with soy sauceGrilled chicken with cheeseCheeseburger casserole w/ onions and tomatoRotisserie chicken w/ side of low-carb vegSteak!Fish!

Feel free to have a side of vegetables with any meal, but make sure to count thecarbs!

Refer to the Low Carb Cookbook / Google for more ideas!

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DO NOT EAT:FRUIT!!!

RiceLegumes

YogurtCerealPasta

PotatoesBread

SweetsMilk Tomato Sauce