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COOKBOOKS:
Primal Low Carb Kitchen by Kyndra Holley (Get it here)
Peace Love and Low Carb – 3 Ingredients to a Healthier You! by Kyndra Holley (Get it here)
The Ketogenic Cookbook by Maria Emmerich (Get it here)
The Mediterranean Paleo Cookbook by Caitlin Weeks (Get it here)
Wheat Belly Cookbook by William Davis (Get it here)
Frugal Paleo Cookbook by Ciarra Hannah – Get it here)
INFORMATIONAL BOOKS:
It Starts with Food by Dallas and Melissa Hartwig (Get it here)
Grain Brain by David Perlmutter (Get it here)
Wheat Belly by Dr. William Davis (Get it here)
Keto Clarity by Jimmy Moore (Get it here)
Cholesterol Clarity by Jimmy Moore (Get it here)
Whole 30 – Melissa Hartwig (Get it here)
The Candida Cure by Ann Boroch (Get it here)
Dr. Atkins New Diet Revolution (Get it here)
The Virgin Diet by J.J Virgin (Get it here)
LOW CARB RECIPE SITES:
Peace Love and Low Carb
All Day I Dream About Food
I Breathe I’m Hungry
Maria Mind Body Health
Sugar Free Mom
Healthy Living How To
Low Carb Yum
Keto Diet Blog
Lindas Low Carb
LOW CARB INFOMATIONAL SITES:
Wheat Belly
Healthy Living in Body and Mind
Living La Vida Low Carb
Atkins
Maria Mind Body Health
Healthy Living How To
REAL FOOD LOW CARB SNACKS:
Epic Bars (Get them here)
Krave Jerky (Get it here)
Nicks Sticks (Get them here)
Crunchies Freeze Dried Fruit (Get it here)
Lara Bars (Get them here)
Quest Bars (Get them here)
Kind Strong Bars (Get them here)
Kale Chips (Get them here)
Crispy Seaweed Snacks (Get them here)
PANTRY AND FRIDGE STAPLES:
Coconut Flour (Get it here)
Almond Flour (Get it here)
Low Carb Protein Powder (Get it here)
Swerve Sweetener Granular (Get it here)
Swerve Sweetener Powdered (Get it here)
Organic Cocoa Powder (Get it here)
Coconut Oil (Get it here)
Avocado Oil – (Get it here)
Olive Oil (Get it here)
Ghee (Get it here)
Coconut Aminos (Get it here)
Homemade Seasonings (Get the recipes here)
KITCHEN ACCESSORIES:
Spiral Slicer for Zoodles or this Model
Mandoline (Get one here)
Food Processor (Get one here)
Slow Cooker (Get one here)
Box Grater (Get one here)
Silicone Molds (Get one here)
Silicone Muffin Pan (Get one here)
Rubber Spatula (Get one here)
Mixing Bowls (Get one here)
Rimmed Baking Sheet (Get it here)
Parchment Paper (Get it here)
NUTRITIONAL ANALYSIS SITES:
Nutrition Data
National Nutrient Database
Nutrition Value
Live Strong
Fat Secret
FOOD TRACKING SITES:
My Fitness Pal
Spark People
Lose It
Cron-o-Meter
Fat Secret
HELPFUL ARTICLES:
How Many Carbs Per Day Should I Eat to Lose Weight?
7 Scientifically Proven Reasons a Low Carb Diet is More Effective than a Low Fat Diet
Top 11 Biggest Lies of Mainstream Nutrition
What is Intermittent Fasting and is it Right for You?
Top 15 Reasons You Aren’t Losing Weight on a Low Carb Diet
What are Your Cravings Really Telling You?
Could These 5 Simple Mistakes Be Keeping You From Losing Weight?
Are Processed Carbs More Addictive Than Drugs?
Fasting – The Benefits vs. The Risks
6 Reasons Low Carb Diets Aren’t Going Away Any Time Soon
What is Carb Cycling and How Does it Help With Weight Loss?
What are Fat Bombs and How Do I Make Them?
What is Bulletproof Coffee and Should I be Drinking it?
2 WEEK SAMPLE MEAL PLAN:
MEAL PREP IDEAS WEEK 1 … Here is an idea of how simple it could be to do a Sunday meal prep. Cook all your food for the week, portion it out individually, freezing some if you need to and then you are set. You may not like all of these recipes, but you get the idea. Spend one day cooking so that you are prepared and don’t get caught off guard during the week. Set yourself up for success.
Proper Planning Prevents Poor Performance
BREAKFASTS FOR THE WEEK –
Buffalo Chicken Egg Muffins
Pizza Fritatta
LUNCHES AND SALADS FOR THE WEEK –
Caramelized Onion and Prosciutto “Mac” and cheese
Philly Cheesesteak Stuffed Peppers
SALADS–
Strawberry Spinach Salad
Mini Caprese Salad
DINNERS AND SIDE DISHES FOR THE WEEK –
Chicken and Sausage Vegetable Skillet
Eggplant Lasagna with Meat Sauce
SIDE DISHES –
Caramelized Onion Horseradish Cauliflower Mash
Skillet Roasted Bacon Brussels Sprouts with Garlic Parmesan Cream Sauce
SNACKS –
Chili Lime Roasted Nuts
Salt and Pepper Veggie Chips
MEAL PREP IDEAS WEEK 2 .. Here is another idea of how simple it could be to do a weekly meal prep.
BREAKFASTS FOR THE WEEK –
Taco Egg Muffins
Cheesy Chorizo Breakfast Bake
LUNCHES AND SALADS FOR THE WEEK –
Supreme Pizza Cauliflower Casserole
Shredded Taco Pork
SALADS– (This weeks salads can also be full meals. They are hearty)
BLTA Pesto Chicken Salad
Reuben Chopped Salad
DINNERS AND SIDE DISHES FOR THE WEEK –
Beef Stroganoff Burgers
Blackened Chicken Dijon
SIDE DISHES –
Mushroom Risotto with Cauliflower Rice
Oven Roasted Cabbage Wedges
SNACKS –
Antipasto Kebabs
Vegetables and Southwestern Ranch Dip
DESSERTS – (Once or twice a week, if you must)
Chewy Chocolate Peanut Butter Bacon Cookies
Before starting this journey, I wanted to make sure that I was set up for success, so we went major grocery shopping. This is more than I would likely buy on the average trip, but we have been traveling a lot and our fridge and cupboards were bare. We tend to do a big trip like this once a month or every 6 weeks or so and then do smaller trips throughout the week for missing ingredients or just to replenish the every day things like eggs, veggies, meats etc. Many of you expressed that it would be helpful to have a sample low carb grocery shopping list. So, I am opening up my fridge, pantry and previous grocery receipts to help give you an idea of how to stock your home with everything you need for your new real food, low carb, primal lifestyle. That’s a mouthful huh?
I want to start by emphasizing one thing in particular. GET RID OF THE FRANKINFOODS!! and by that, I do not mean eat them. I mean throw them in the garbage. If you are still eating all the so called “low carb” products on the market, you are not doing yourself any favors. Many of these prepackaged foods are a chemical shit storm of ingredients. Have you actually read the ingredient list on an Atkins bar? This is NOT real food. To make lasting and sustainable change in your health and as it pertains to weight loss, it is critical that you are eating real food. One you start eating cleanly, you will crave clean foods.
Full grocery list and many other resources still to come…
Follow my 100 pound journey –HERE