Transitional Keto Meal Plan Under 30g Carbs

Breakfast: Cheesy Sausage and Spinach Scramble

• Ingredients:

  • 4 large eggs
  • 150g cooked sausage (approximately 1.5g carbs)
  • 1/4 cup shredded cheese (cheddar or gouda, approximately 1g carbs)
  • 1 cup fresh spinach (approximately 1g carbs)
  • 1 tablespoon butter (0g carbs)
  • Salt and pepper to taste

• Approx. Nutrition:

  • Calories: 600
  • Fat: 50g
  • Net Carbs: 3.5g
  • Protein: 40g

Snack: Beef Jerky and Celery Sticks

• Ingredients:

  • 50g beef jerky (about 3g carbs)
  • 1 cup celery sticks (approximately 2g carbs)
  • 2 tablespoons cream cheese (approximately 1g carbs)

• Approx. Nutrition:

  • Calories: 300
  • Fat: 20g
  • Net Carbs: 6g
  • Protein: 25g

Lunch: Grilled Chicken Thighs with Creamy Spinach and Broccoli

• Ingredients:

  • 300g grilled chicken thighs (0g carbs)
  • 2 cups steamed broccoli (approximately 6g carbs)
  • 1 cup spinach (approximately 1g carbs)
  • 3 tablespoons heavy cream (approximately 2g carbs)
  • 1 tablespoon olive oil (0g carbs)

• Approx. Nutrition:

  • Calories: 800
  • Fat: 60g
  • Net Carbs: 9g
  • Protein: 70g

Snack: Mixed Nuts and Low-Carb Sprouts

• Ingredients:

  • 30g mixed nuts (approximately 5g carbs; check for low-carb varieties)
  • 1/2 cup low-carb sprouts (about 1g carbs)

• Approx. Nutrition:

  • Calories: 300
  • Fat: 25g
  • Net Carbs: 6g