Meal Plan Week 3 (Days 15-21)

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60-20-20 Meal Plan –Week 3 (Days 15-21)

Meal Prep Helpful Suggestions – Week 3

On the day before you start following Week 3 of the 60-20-20 meal plan series, you may want to do the following:

• Hard-boil 1 egg per person following the diet • Cook 9 pieces of bacon

• Make the No-Crust Taco Quiche for Days 15 & 16 (p.6)

• Make the Chocolate Peanut Butter Fat Bombs for Days 16 & 19 (p.10)

If you are very short on time during the week, here are some additional items that can be made before the start of week three.

• Make the Sausage & Sauerkraut Casserole for Days 16 & 18 (p.11) • Make the Keto Spinach & Bacon Egg Cups for Days 17 & 19 (p.14) • Make the Salsa Meatloaf Burgers for Day 19 (p.25)

Tip for Week Three:

You’ll need four ripe avocados for week three (five if two people are following the plan). Hard avocados will ripen within three days when stored at room temperature.

Note about the Grocery List: You’ll notice that the recipes for most breakfasts and lunchtime salads are set up to feed one person while the dinners are set up to feed two or more people. If you have a partner who is following this meal plan with you, then you will need to adjust the grocery list to accommodate the extra breakfast and lunch

recipes.

Leftovers: Whenever possible, I tried to minimize waste by including leftovers in later meals within the week. You might find it helpful to look over the full week before you start so you are aware of recipes that utilize leftovers.

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60-20-20 Meal Plan –Day 15

FOODS

Calories Fat Carbs Fiber Protein

Breakfast

Full-Fat Yogurt w/ Seeds 286 16.2g 26.9g 6g 12.2g

Lunch

Greens with Salmon Dressing 428 35.4g 7.4g 1.6g 21.5g

Dinner

No-Crust Taco Quiche 339 24.1g 4g 0.7g 26.4g Parmesan Zucchini & Mushroom Mix 113 7.2g 12.9g 2.4g 4.4g

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Day 15 Recipes

Full-Fat Yogurt with Seeds

Serving: 1 Ingredients:

• 1 cup (227g) Full-Fat Yogurt no sugar added

• 1_⁄

8 cup (30g) Unsweetened Almond Milk substitute other nut milk

• 1 tablespoon (10g) Chia Seeds, substitute other seeds

• 1 tablespoon (9g) Raw Sunflower Seeds, substitute other seeds

• 1_⁄

2 cup (74g) Blueberries, use frozen or fresh; substitute other berries Directions:

Mix all ingredients together in a bowl. Refrigerate for 5 to 10 minutes to thicken. Tips:

You might need to look in the health food section for a full-fat (i.e. 4-5% milkfat) yogurt with no sugar added.

You can add fresh or frozen berries. Nutrient Facts per Serving: Calories: 286

Fat: 16.2g

Carbohydrate: 26.9g Fiber: 6g

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Greens with Salmon Dressing

• 2.5 oz. (71g) Canned or Packaged Salmon in Water

• 2 tablespoons (30g) Full-Fat Mayonnaise preferably mayo made with avocado oil

• 2 medium-sized slices (28g) Onion chopped

• 1_⁄

4 cup (28g) Sharp Cheddar Cheese shredded

• 1_⁄

4 teaspoon (0.6g) Ground Black Pepper

• 1 tablespoon (156) Sugar-Free Balsamic Vinaigrette

• 2 cups (85g) Mixed Salad Greens, choose Spring Mix or other greens Directions:

In a medium-size bowl, mix together the salmon, mayonnaise, onion, cheese, and pepper. Place the leafy greens in a bowl and mix in the balsamic vinaigrette. Top the salad with the salmon mixture.

Tip:

You can use any flavored vinegar or Maple Grove Farms Sugar-Free Balsamic Vinaigrette (found in your grocery store or on Amazon.com)

Nutrient Facts per Serving: Calories: 428

Fat: 35.4g

Carbohydrate: 7.4g Fiber: 1.6g

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No-Crust Taco Quiche

• 1 pound (454g) Ground Beef

• 1 small (70g) Onion chopped Taco Seasoning

• 1 tablespoon (8g) Chili Powder

• 1 tablespoon (6g) Cumin

• 1 teaspoon (6g) Sea Salt

• 1_⁄

2 teaspoon (0.5g) Dried Oregano

• 1_⁄

2 teaspoon (1.1g) Paprika

• 1_⁄

4 teaspoon (0.8g) Garlic Powder

• 1_⁄

4 teaspoon (0.6g) Onion Powder

• 1_⁄

4 teaspoon Crushed Red Pepper Flakes Egg Mixture

• 8 large (50g each) Eggs

• 1.5 cups (168g) Sharp Cheddar Cheese shredded (separated)

• 2 ounces (56g) Cream Cheese

• 1 clove (3g) Garlic minced

• 2 tablespoons (2g) Dried Cilantro Leaves

• 1 teaspoon (6g) Salt

• 1 teaspoon (2g) Ground Black Pepper Directions:

Preheat the oven to 350°F (177°C). Spray a deep quiche or pie dish (at least 9-inches or 23cm diameter) with cooking spray and set aside.

In a large skillet, cook the ground beef until brown. Add the onions & all ingredients for the taco seasoning (you can subs. a packet of taco seasoning mix, but it will add a few carbs to recipe.) Cook for 3 more minutes or until the onions are translucent. Add 1 to 2 Tbsp of water if too dry. In a large bowl, whisk the eggs and then mix in 1/4 cup (28g) cheddar cheese, cream cheese, garlic, cilantro, salt, and pepper.

Add the egg mixture to the skillet that contains the meat and stir to combine. Cook over medium heat for 3 minutes, until the eggs are just slightly set and the cream cheese is partly melted. Transfer the mixture to the prepared quiche dish. Top with the remaining cheddar cheese. Bake for 25-30 minutes or until the eggs are fully cooked in the center.

If desired, serve with sour cream. (Note: sour cream is not included in the nutritional facts) Leftovers can be frozen. Place the quiche in the freezer until firm (30-60 minutes). Remove it from the pan and wrap with freezer paper and/or heavy-duty aluminum foil. Place the wrapped quiche into a freezer bag. Place in the freezer for up to one month. When ready to serve, remove it from the freezer, but do not allow it to thaw. Remove the wrap and place it in a preheated 350°F (177°C) oven until heated through, about 20-25 minutes.

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Parmesan Zucchini & Mushroom Mix

• 2 tablespoons (28g) Butter

• 2 cloves (6g) Garlic minced

• 2 medium (392g total weight) Zucchini sliced

• 1 medium (2.5-inch diameter; 110g) Onion sliced

• 1 large (3-inch diameter; 182g) Tomato chopped

• 2 cup (192g) Mushrooms sliced

• 1 tablespoon (8.4g) Mrs. Dash Original Blend substitute other herbal seasoning blends

• 2 tablespoons (12g) Grated Parmesan Cheese substitute shredded

• 1 dash Salt

• 1 dash Ground Black Pepper Directions:

In a large skillet, sauté the garlic in the butter for one minute over medium heat. Add the remaining vegetables and continue to cook over medium heat until tender about 4 to 5 minutes. Sprinkle with the seasoning blend, Parmesan cheese, salt, and pepper.

Nutrients per Serving: Calories: 113

Fat: 7.2g

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60-20-20 Meal Plan –Day 16

FOODS

Calories Fat

Carbs

Fiber Protein

Breakfast

Leftover No-Crust Taco Quiche 339 24.1g 4g 0.7g 26.4g

Lunch

Garbanzo Bean Salad 358 22g 33.1g 9.8g 11.1g Chocolate Peanut Butter Fat Bomb 103 10.4g 3.6g 1.2g 1.6g

Dinner

Sausage & Sauerkraut Casserole 452 34g 10.2g 3.6g 22.8g Cooked Peppers & Onions 58 3.1g 7.5g 2.1g 1.3g

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Day 16 Recipes

Garbanzo Bean Salad

Serving: 1 Ingredients: Salad

• 2-4 cups (128g) Mixed Salad Greens choose Spring Mix or other greens

• 1_⁄

2 cup (82g) Canned Garbanzo Beans (Chickpeas) rinsed and drained

• 1_⁄

4 cup (49g) Red Onion sliced

• 5 (40g total weight) Grape Tomatoes halved

• 1 tablespoon (7g) Walnuts chopped; substitute other raw nuts or seeds Dressing

• 1 tablespoon (15g) Lemon Juice

• 1 tablespoon (15g) Water

• 1 tablespoon (13g) Olive Oil

• 1 tablespoon (15g) Dijon Mustard

• 1 clove (3g) Garlic minced Directions:

In a large bowl combine the salad greens with garbanzo beans, onion, tomatoes, and walnuts. Place the lemon juice, water, oil, mustard, and garlic in a small bowl and stir until well mixed. Top the salad with the dressing and serve.

Fat: 22g

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Chocolate Peanut Butter Fat Bombs

Serving: 12

Serving Size: 1 fat bomb Ingredients:

• 4 tablespoons (55g) Coconut Oil

• 2 tablespoons (31g) Almond Butter

• 2 tablespoons (32g) Natural Peanut Butter

• 4 tablespoons (22g) 100% Cacao Natural Unsweetened (I use Hershey's brand)

• 2 tablespoons (18g) Swerve Confectioners

• 1 teaspoon (4g) Vanilla Extract Directions:

Put all ingredients into a medium-size saucepan. Heat on medium heat until melted and blended. Do not boil.

Pour into mini-muffin muffin pan or truffle mold. Place in the freezer for at least 30 minutes. Serve.

The fat bombs can be stored in the freezer or refrigerator. Tips: Use a silicone truffle mold for easy removal.

You can use all almond butter or all natural peanut butter, but be sure to use no-sugar added brands.

I prefer Hershey's Cocoa - 100% Cacao Natural Unsweetened Use Swerve Confectioners, not Swerve Granular

Fat: 10.4g

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Sausage & Sauerkraut Casserole

• 2 cups (140g) Green Cabbage shredded

• 1 small (70g) Onion chopped

• 3 medium (120g) Celery Stalks chopped; optional

• 2 cups (472g) Sauerkraut drained and rinsed

• 1_⁄

2 cup (124g) Beef Broth

• 1_⁄

2 cup (118g) White Wine(optional

• 2 tablespoons (30g) Lemon Juice

• 1 tablespoon (3g) Dried Oregano

• 1 teaspoon (0.9g) Dried Thyme

• 1_⁄

4 teaspoon (1.5g) Salt

• 1.5 pounds (680g) Italian Sausage Links Directions:

Preheat the oven to 350°F (177°).

Melt the butter in a large saucepan. Add the cabbage, onion, garlic, and celery and cook over medium-high heat for 6 to 8 minutes or until the vegetables are slightly tender.

Meanwhile, place the sauerkraut in a colander or strainer and rinse with cool water to remove some of the brine.

Add the sauerkraut, beef broth, white wine, lemon juice, oregano, thyme, and salt to the

saucepan and stir until all the ingredients are mixed. Cover the saucepan with a lid and continue to cook for 8 to 10 minutes.

Spray an oven-safe casserole dish with non-stick cooking spray. Pour the cooked sauerkraut mixture into the dish. Place the sausage links on top of the sauerkraut, cover the dish with aluminum foil and place in the oven.

Bake for about 35 minutes, and then remove the foil and bake for another 15 to 20 minutes or until the sausages are browned.

Tip: You can shred the cabbage yourself or use store-bought shredded cabbage. Nutrient Facts per Serving:

Calories: 452 Fat: 34g

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Cooked Peppers and Onions

• 1 tablespoon (14g) Butter, substitute avocado oil

• 1 medium (119g) Red Bell Pepper cut into slices; substitute other colored peppers

• 1 medium (119g) Green Bell Pepper cut into slices; substitute other colored peppers

• 1 medium (110g) Onion cut into slices

• 1 large (182g) Tomato chopped Directions:

Melt the butter in a large non-stick skillet over medium-high heat.

Add the vegetables and sauté until they reach your desired tenderness, about 6 to 10 minutes. Nutrient Facts per Serving:

Calories: 58 Fat: 3.1g

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60-20-20 Meal Plan –Day 17

FOODS

Calories Fat

Carbs Fiber Protein

Breakfast

2 Keto Spinach & Bacon Egg Cups 342 26.2g 2.2g 0.2g 23.2g

Lunch

Simple Salad with Avocado 366 34.2g 13.7g 8.1g 6.2g

Dinner

Baked Tilapia 201 8.8g 1.3g 0.4g 29.9g Zoodles w/ Alfredo Sauce 275 26.9g 7.9g 2.8g 4.7g

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Day 17 Recipes

Keto Spinach & Bacon Egg Cups

Serving: 6 Serving Size: 1 cup Ingredients:

• 6 large (50g) Eggs

• 2 tablespoons (30g) Heavy (Whipping) Cream

• 1 dash Salt

• 1 dash Ground Black Pepper

• 6 thick sliced (72g total weight) Bacon

• 1 cup (30g) Spinach chopped

• 1_⁄

4 cup (28g) Shredded Sharp Cheddar Cheese Directions:

Preheat oven to 350°F (177°C). Spray a six-cup muffin pan with nonstick cooking spray. In a large bowl, whisk the eggs with the heavy cream, salt, and pepper. Set aside.

In a large skillet, cook the bacon slices over medium-high heat until they are slightly crispy. Remove the bacon with a slotted spatula and set it aside on a paper towel to cool.

Remove all but one tablespoon (15g) of bacon drippings from the skillet. (Note: if you pre-cooked the bacon and no longer have the drippings, substitute coconut oil or avocado oil.) Reduce the heat to low and add the chopped spinach to the skillet. Cook the spinach for two to three minutes or until it is sufficiently wilted. Stir frequently. Using a slotted spatula, transfer the cooked spinach to the egg mixture.

Chop the bacon slices into small pieces and add to the egg mixture. Add the cheese to the egg mixture. Stir to blend all of the ingredients. Pour the egg mixture into the muffin pan distributing the eggs evenly between the six tins.

Bake for 20 minutes or until the egg cups are fully cooked in the center. Nutritional Information Calories: 171 Fat: 13.1g Carbohydrate: 1.1g Fiber: 0.1g Protein: 11.6g

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Simple Salad with Avocado

• 2 tablespoons (15g) Walnuts chopped; substitute other raw nuts or seeds

• ½ medium (68g) Avocado sliced Dressing

• 1 teaspoon (5g) Balsamic Vinegar

• 1 teaspoon (5g) Dijon Mustard

• 1 dash Salt

In a small bowl, mix together the oil, vinegar, mustard, salt, and pepper. Set the dressing aside. Place the salad greens into a large bowl. Top with the walnuts, avocado slices, and dressing. Tips:

Substitute avocado oil or walnut oil for the olive oil.

Substitute a flavored vinegar, red wine vinegar, or apple cider vinegar.

Substitute other raw nuts and seeds (i.e. almonds, pecans, macadamia nuts, pumpkin seeds, sunflower seeds, etc.)

Substitute leftover meat or additional raw nuts or seeds for the avocado Nutrient Facts per Serving:

Calories: 366 Fat: 34.2

Carbohydrate: 13.7 Fiber: 8.1

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Baked Tilapia

• 1 pound (454g) Tilapia Fillets

• 1 teaspoon (0.5g) Dried Parsley Flakes

• 1_⁄

• 1 small (40g) Lemon, substitute lemon juice Directions:

Preheat oven to 425°F (218°C).

Grease a baking dish with a small amount of the butter.

Rinse tilapia fillets under cool water, and pat dry with paper towels. Place the fillets in baking dish.

Melt the butter in a small saucepan or the microwave. Add the garlic, parsley, and pepper to the melted butter and stir until mixed.

Brush the butter mixture evenly over all four fillets.

Bake until the fish is white and flakes when pulled apart with a fork, about 10-15 minutes. Cut the lemon in half. Squeeze one half of the lemon over the fillets. Slice the remaining lemon into round slices and use as a garnish.

Fat: 8.8g

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Zoodles with Alfredo Sauce

Serving: 4 Ingredients: Zoodles

• 4 medium (784g total weight) Zucchini

• 2 tablespoon (28g) Avocado Oil

• 1_⁄

2 tablespoon (1.3g) Dried Thyme Leaves optional Alfredo Sauce

• 1 tablespoon (7g) Coconut Flour, substitute potato starch

• 1_⁄

2 cup (120g) Heavy (Whipping) Cream

• 1 teaspoon (1g) Dried Oregano

• 1_⁄

8 teaspoon (0.8g) Salt

• 1_⁄

4 cup (20g) Shredded Parmesan Cheese

• Water, as needed to reach the desired consistency Directions:

Use a vegetable spiralizer to cut the zucchini into spaghetti-like noodles. If you don't have a spiralizer, you can cut the zucchini by hand. Make repeated lengthwise cuts down each zucchini using a vegetable peeler. Stop when you reach the seeds, and then turn the zucchini over and continue on the other side. The seeds can be discarded. You can leave the zucchini strips wide or cut them into spaghetti-like noodles.

In a large skillet, heat the oil over medium heat. Add the zucchini noodles, garlic, and thyme and cook until the noodles are tender, about 5 to 7 minutes (add a few tablespoons of water if

needed). Remove the zoodles from the skillet and place them in a serving dish.

Return the skillet to the stove and set the heat to low. Add the butter to the skillet and cook until it melts. Add the flour and stir constantly for one minute or until the mixture thickened. Do not burn.

Stir in the heavy cream, oregano, and salt. Stir constantly for one minute, and then stir in the Parmesan cheese. Add water if needed. Cook for one to two more minutes until the sauce reaches a thick, but pourable consistency.

Tip: Potato starch can be found in the health food section of most grocery stores or on Amazon.com. I use Bob's Red Mill Potato Starch.

You can substitute a store-bought, low-carb alfredo sauce Nutrient Facts per Serving:

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60-20-20 Meal Plan –Day 18

FOODS

Calories Fat

Carbs

Fiber Protein

Breakfast

Strawberries and Cream Smoothie 342 25.7g 25.9g 13.2g 8.7g

Lunch

Savory Salad w/ Hard-Boiled Egg 277 19g 17.3g 7.4g 12.1g Homemade One-Minute Vinaigrette 181 20.3g 0.1g 0g 0g

Dinner

leftover Sausage & Sauerkraut Casserole 452 34g 10.2g 3.6g 22.8g leftover Cooked Peppers & Onions 58 3.1g 7.5g 2.1g 1.3g

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Day 18 Recipes

Strawberries and Cream Smoothie

• 1 cup (30g) Spinach

• 1_⁄

3 cup (79g) Unsweetened Coconut Milk substitute cream or additional almond milk

• 2_⁄

3 cup (158g) Unsweetened Almond Milk substitute additional coconut milk

• 1 tablespoon (16g) Unsweetened Almond Butter

• 1_⁄

2 cup (111g) Frozen Strawberries substitute other berries, fresh or frozen

• 1_⁄

2 medium-size (68g) Avocado

• 1 tablespoon (10g) Chia Seeds substitute hemp seeds or other raw seeds

• 1 pinch Stevia optional Directions:

Place all ingredients into a high-speed blender and blend for one minute or until the ingredients are thoroughly mixed.

Tip:

Coconut milk can be found canned or in a carton. You can substitute heavy cream, more almond milk or other nut milk.

Nutrient Facts Per Serving: Calories: 342

Fat: 25.7g

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Savory Salad with Hard-Boiled Egg

• 1 large (50g) Hard-Boiled Egg sliced

• 1_⁄

2 ounce (14g) Feta Cheese Crumbles substitute Blue Cheese Crumbles

• 1_⁄

2 medium (68g) Avocado chopped; substitute 1-oz (28g) walnuts or other raw nuts

• 5 (40g) Grape Tomatoes halved

• 2 medium (30g) Green Onions (a.k.a. Scallions or Spring Onions) chopped

• 1_⁄

2 tablespoon (8g) Lemon Juice Directions:

Place all ingredients in a bowl, toss, and serve with a dressing of your choice, such as Homemade One-Minute Vinaigrette.

Fat: 19g

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Homemade One-Minute Vinaigrette

Servings: 2 Ingredients:

• 3 tablespoons (41g) Olive Oil, substitute avocado oil or MCT oil

• 1 tablespoons (15g) Red Wine Vinegar, substitute another vinegar (balsamic, white wine, rice, apple cider)

• 1 dash Salt

• 1 dash Ground Black Pepper Directions:

Combine the ingredients in a small bowl and whisk to blend.

Note: You can add herbs (i.e. dill, basil, parsley, thyme, etc.) or Dijon mustard to add flavor without significantly changing the macronutrient profile of the dressing.

Fat: 20.3g

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60-20-20 Meal Plan –Day 19

FOODS

Calories Fat

Carbs Fiber Protein

Breakfast

1 leftover Keto Spinach & Bacon Egg Cups 171 13.1g 1.1g 0.1g 11.6g 1 cup (152g) Strawberries, subs. other

berries 49 0.5g 11.7g 3g 1g

Homemade Whipped Cream 50 6g 0.2g 0g 0g

Lunch

Black Bean Salad 230 10.1g 28.9g 10.1g 9.6g 1 leftover Chocolate Peanut Butter Fat

Bomb (see recipe Day 16) 103 10.4g 3.6g 1.2g 1.6g

Dinner

Salsa Meatloaf Burger 330 21.8g 2.5g 0.6g 29g Keto Bacon Cauliflower Mash 189 15.7g 5g 1.6g 8.1g Steamed Broccoli, 1 cup (97g) 27 0.1g 5.2g 2.9g 3g

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Day 19 Recipes

Homemade Whipped Cream

Serving: 24

Serving Size: about 2 tablespoons (15g) Ingredients:

• 1.5 cups (360g) Heavy (Whipping) Cream

• 1 teaspoon (5g) Swerve Confectioners All-Natural Sweetener Directions:

Your whipped cream will be made using a blender and mixing bowl. It will form better if the heavy cream and mixing materials are very cold.

Stick a medium-size mixing bowl, beaters from the blender, and heavy cream into the freezer for 20-30 minutes.

Take all materials out of the freezer. Place the heavy cream and the Swerve into the bowl. Whip the cream on the highest blender setting for a couple of minutes or until stiff peaks form, about 4 minutes. Do not over mix.

TIP:

I prefer Swerve Confectioners All-Natural Sweetener for both health quality and taste. If you prefer, you can substitute a small amount of Stevia. The amount will depend on your desired taste.

You can freeze leftovers. Nutrient Facts per Serving: Calories: 50

Fat: 6g

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Black Bean Salad

• 2-4 cups (128g) Mixed Salad Greens, choose Spring Mix or other greens

• 1_⁄

3 cup (57g) Black Beans

• 5 (40g) Grape Tomatoes, halved

• 3 medium (45g) Green Onions (a.k.a. Spring Onions or Scallions)

• 2 tablespoons (15g) Walnuts, chopped; substitute other raw nuts or seeds

• 1 tablespoon (15g) Lime Juice Directions:

Combine all ingredients. Suggestions:

Serve the salad with a homemade dressing, such as Avocado Dipping Sauce & Dressing. If you still desire more dressing, add a tablespoon (15ml) of flavored balsamic vinegar or Maple Grove Farms Sugar-Free Balsamic Vinaigrette

Fat: 10.1g

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Salsa Meatloaf Burgers

• 1 pound (454g) Meatloaf Mix (beef, veal, & pork) substitute all ground beef

• 3 tablespoons (48g) Reduced-Sugar Ketchup

• 1_⁄

4 cup (65g) Salsa

• 1 tablespoon (15g) Lime Juice

• 1 teaspoon (3g) Chili Powder

• 1 tablespoon (14g) Coconut Oil Directions:

In a large bowl, combine the meat, ketchup, salsa, lime juice, and chili powder. Mix together and then shape the mixture into four burgers.

In a large skillet, heat the coconut oil over high heat. Cook the burgers on one side for 3 to 4 minutes. Flip the burgers and cook the other side, until the center of the burger reaches 160°F (71°C), at least four additional minutes.

Tip: If you cannot find reduced-sugar ketchup, substitute 3 additional tablespoons of salsa. Nutrient Facts per Serving:

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Keto Bacon Cauliflower Mash

• 1 pound (454g) Cauliflower Florets fresh or frozen

• 3 tablespoons (43g) Sour Cream

• 1_⁄

4 teaspoon (1.5g) Salt

• 1_⁄

• 3 thick-sliced (36g total weight) Pan-Fried Bacon Slices chopped

• 1 cup (113g) Sharp Cheddar Cheese shredded

• 1 tablespoon (0.2g) Dried Chives Directions:

Cook the Cauliflower:

To Microwave the cauliflower: Put a frozen bag of cauliflower in a microwave safe bowl. Cook for about 8 minutes or until the florets are tender.

To Cook the cauliflower on the stove: Fill the bottom of a large saucepan with 1 inch (2.5cm) of water. Place a steamer basket in saucepan and then add the cauliflower florets to the basket. Cover and steam for about 5 to 7 minutes or until the cauliflower is just soft enough to easily poke it with a fork. Do not overcook.

Transfer the cooked florets to a food processor. Blend until somewhat smooth and fluffy. Add the butter, sour cream, garlic powder, salt, and pepper and blend until the mixture starts to resemble the consistency of mashed potatoes.

Transfer the cauliflower mash to a bowl and fold in the cooked bacon pieces, cheese, and chives until well blended.

Nutritional Information Calories: 189 Fat: 15.7g Carbohydrate: 5g Fiber: 1.6g Protein: 8.1g

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60-20-20 Meal Plan –Day 20

FOODS

Calories Fat

Carbs Fiber Protein

Breakfast

Pecan Pancakes 212 15g 6.2g 2.4g 11.8g ½ cup (76g) Strawberries, subs. other

berries 24 0.2g 5.8g 1.5g 0.5g

Leftover Homemade Whipped Cream 50 6g 0.2g 0g 0g

Lunch

Simple Salad with Avocado 366 34.2g 13.7g 8.1g 6.2g

Dinner

Skirt Steak Crock-Pot Dinner 439 25.7g 3.2g 0.5g 45.9g leftover Keto Bacon Cauliflower Mash 189 15.7g 5g 1.6g 8.1g Steamed Green Beans, subs. other veggies 38 0.2g 8.7g 4.1g 2g

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Day 20 Recipes

Pecan Pancakes

Yield: 8 pancakes Serving: 4 Ingredients: • 3 large (50g) Eggs

• 1 cup (210g) 4% Fat Cottage Cheese

• 2 teaspoons (8g) Vanilla Extract

• 3 tablespoons (21g) Coconut Flour

• 3 tablespoons (20g) Raw Pecans chopped

• 1 dash Salt

• 1 dash Stevia optional

• 1.5 tablespoons (21g) Butter separated Directions:

In a medium-sized bowl, whisk the eggs. Add the cottage cheese, vanilla, flour, chopped pecans, salt, and Stevia and whisk until blended.

Place 1/2 tablespoon of butter in a skillet over medium-low heat. When it has melted, add three small scoops of pancake batter to the pan. Cook for four minutes checking the bottom

occasionally to ensure the pancakes don't burn. Carefully flip the pancakes and cook for an additional three minutes. Adjust the heat to ensure they do not burn.

Move the pancakes to a plate and add another 1/2 tablespoon of butter to the skillet. Repeat with three more scoops of batter. When those are finished cooking, you should have enough batter left over for two more pancakes, so repeat the melting of the butter and cooking for those last two. Serve with whipped cream and berries. I like to use frozen berries and defrost them in the microwave. This allows the juices to escape creating a natural syrup.

Tip: To chop the pecans, place them in a plastic bag and crush with a kitchen mallet. Nutritional Information Calories: 212 Fat: 15g Carbohydrate: 6.2g Fiber: 2.4g Protein: 11.8g

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Simple Salad with Avocado

• 2 tablespoons (15g) Walnuts chopped; substitute other raw nuts or seeds

• ½ medium (68g) Avocado sliced Dressing

• 1 teaspoon (5g) Balsamic Vinegar

• 1 teaspoon (5g) Dijon Mustard

• 1 dash Salt

In a small bowl, mix together the oil, vinegar, mustard, salt, and pepper. Set the dressing aside. Place the salad greens into a large bowl. Top with the walnuts, avocado slices, and dressing. Tips:

Substitute avocado oil or walnut oil for the olive oil.

Substitute a flavored vinegar, red wine vinegar, or apple cider vinegar.

Substitute other raw nuts and seeds (i.e. almonds, pecans, macadamia nuts, pumpkin seeds, sunflower seeds, etc.)

Substitute leftover meat or additional raw nuts or seeds for the avocado Nutrient Facts per Serving:

Calories: 366 Fat: 34.2

Carbohydrate: 13.7 Fiber: 8.1

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Skirt Steak Crock-Pot Dinner

• 1.5 pounds (680g) Skirt Steak

• 1_⁄

2 teaspoon (3g) Salt

• 1_⁄

2 teaspoon (1g) Ground Black Pepper

• 1 medium-sized (2.5-in diameter; 110g) Onion sliced into half circles

• 1_⁄

2 cup (120g) Water Directions:

Sprinkle the salt and pepper onto the top and bottom of the skirt steak. Place the onions and garlic into a slow cooker, and then add the skirt steak. Add the water. Cover the slow cooker and cook on low for 7 to 8 hours. Nutrients per Serving:

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60-20-20 Meal Plan –Day 21

FOODS

Calories Fat

Carbs Fiber Protein

Breakfast

2oz. (56g) leftover Skirt Steak 107 6.3g 0.8g 0.1g 11.2g 2 Eggs made as you like (i.e. over or

scrambled) 155 10.6g 1.1g 0g 12.6g

Lunch

Dr. Keith's High-Fat Salad 564 49.5g 19.2g 9.5g 16.2g

Dinner

Avocado Taco Salad 513 35.5g 18.1g 8.9g 33.4g

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Day 21 Recipes

Dr. Keith's High-Fat Salad

• 2-4 cups (128g) Mixed Salad Greens, choose Spring Mix or other greens

• 1 ounce (28g) Blue Cheese Crumbles, substitute feta or Roquefort cheese

• 1 ounce (28g) Raw Sunflower Seeds, substitute other raw nuts or seeds

• 1_⁄

2 medium (68g) Avocado sliced

• 2 tablespoons (31g) Full-Fat Blue Cheese Dressing, substitute other full-fat dressing

• 2 tablespoons (30g) Sugar-Free Balsamic Vinaigrette, such as Maple Grove Farms of Vermont Sugar-free Balsamic Vinaigrette

Directions:

Combine the ingredients in a bowl and enjoy! Nutrient Facts per Serving:

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Avocado Taco Salad

Serving: 2 Ingredients: Beef

• 1_⁄

2 pound (227g) Ground Beef

• 1_⁄

4 cup (56g) Water Taco Seasoning

• 1_⁄

2 tablespoon (4g) Chili Powder

• 1_⁄

2 tablespoon (3g) Ground Cumin

• 1_⁄

2 teaspoon (3g) Sea Salt, substitute regular salt

• 1_⁄

4 teaspoon (0.25g) Dried Oregano

• 1_⁄

4 teaspoon (0.5g) Paprika

• 1_⁄

8 teaspoon (0.3g) Onion Powder

• 1_⁄

8 teaspoon Crushed Red Pepper Flakes Salad

• 4 cups (188g) Romaine Lettuce substitute other lettuce varieties

• 1 medium (123g) Tomato chopped

• 1 small (70g) Onion cut into thin rings

• 4 tablespoons (58g) Sour Cream

• 1 medium (136g) Avocado Directions:

In a medium-size skillet, cook the ground beef until it browns.

Add the water and taco seasoning ingredients. Reduce the heat to medium and cook for 10 minutes or until the water evaporates completely.

Serve 1/4 pound (56g) of the meat mixture over 2 cups (about 94g) lettuce. Top each salad with the tomatoes, onions, avocado slices, and sour cream.

Note: You can substitute a half a packet of store-bought taco seasoning mix. However, it will increase the carb grams by about 1.7 grams/serving

Nutritional Facts per Serving:

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Page | 34 GROCERY LISTS

Below you’ll find two grocery lists. The first list provides you with special ingredients that you’ll need to make the recipes in this meal plan. The second list includes staples that are needed for each week of the 60-20-20 Meal Plan Series. You should have those staples/items in your kitchen before starting the meal plans.