75 Grams of Carbohydrates A Day Keto

75 Grams of Carbohydrates A Day
Instructions:
Your meal plan is based on eating a specific number of carbohydrates throughout the day. The
foundation of a healthy lifestyle must always include a balanced diet that allows for flexibility,
moderation and variety. This meal plan incorporates all three of these factors.
The sample meal plan below accounts for the required 4-6 vegetable servings per day which have
approximately 15-20 grams of carbohydrates. Combine these vegetables with an additional 55 grams
of carbohydrates that you choose and you arrive at the 75 gram a day goal.
3 Meals and 2 Snacks
Required Daily
Servings
12+ Protein Servings
4 Vegetable servings
2 Snacks
Breakfast
Snack
•4 Protein
Use
Servings
List
•20 Grams
Carbohydrates
55 additional grams of
Carbohydrates
In order to get the nutrition you need, these
are the number of servings from each food
group that you are to eat in a day.
The carbohydrate grams are the MAXIMUM
needed per day! Changing the type of
serving or the amount of servings will
change the amount of carbohydrates.
Sample Meal Plan
Lunch
Snack
•4 Protein
Servings
•2-3 Vegetable
Servings
•20 Grams
Carbohydrates
Use
List
Dinner
•4 Protein Servings
•2-3 Vegetable
Servings
•15 Grams
Carbohydrates
A word about drinks
Avoid caloric drinks such as soda, juice
(if not used as one of your servings),
sweet tea, and alcoholic beverages.
Instead, try: water, water with lemon
or lime, Crystal Light, diet iced tea.
Remember to check them for carbs
The snack lists provided are very low carbohydrate snacks. If using other foods for
snacks do not forget to account for this within your daily carbohydrate limit, and
remember it may require having fewer carbohydrates at Breakfast, Lunch and Dinner.
Be Sure to Track You Progress
Keep a Food Journal – Be sure to write down everything that you eat or drink
Check off your servings as you eat them throughout.t the day
Keto- Basics: Protein and Non-Starchy Vegetables
Protein (Meat, Poultry, Fish)
One Serving=
1 ounce of cooked lean meat
• Beef, Pork, Lamb, Veal, or Game
(cutting off the fat is optional)
• Fish – Cod, Flounder, Haddock, Halibut,
Salmon, Catfish, Trout, Lox or Tuna
• Shellfish – Oysters, Clams, Crab, Lobster,
Scallops, Shrimp, Imitation Shellfish
• Chicken, Turkey, Duck or other Fowl
•Deli Meats – Ham, Pastrami, Roast Beef,
Turkey, Pepperoni, Salami, Bologna
(may contain some carbohydrates)
• 2 Egg Whites – I Egg or ¼ cup Egg
Substitute, Bacon-2 slices, Bratwurst,
Kielbasa, Mettwurst, Hot Dog
(may contain some carbohydrates)
Portioning Meats:
3 ounces of meat is
roughly the size of a
deck of cards
Non Starchy Vegetables (see table)
One Serving=
• 1 cup raw leafy green vegetables
• ½ cup cooked or chopped vegetables
• 1 cup raw vegetables
• ¾ cup vegetable juice
Non-Starchy
Vegetables
Artichoke Hearts
Mushrooms, Shitake
Asparagus
Okra
Beet Greens
Onion
Broccoflower
Peppers-Green/Red
Broccoli
Pumpkin
Brussels Sprouts
Romaine
Cabbage
Sauerkraut
Cauliflower
Scallions
Celery
Shallots
Collard Greens
Snow/Snap Peas
Eggplant
Spaghetti Squash
Endive
Spinach
Fennel
Summer Squash
Iceberg Lettuce
Tomato
Kale
Zucchini
Leeks
Mushrooms
Most meats do not contain carbohydrates
and they can be eaten without restriction.
For best weight loss, eat until comfortable
and avoid overeating.
◦Butter is carbohydrate free, use moderate amounts for flavor.
Try using spices such as McCormick’s Vegetable Seasoning to
vegetables before cooking
Try this site for some fun ideas:
http://www.fruitsandveggiesmorematters.com
Recommended Low-Carb-Foods
Low Carbohydrate Group
Low Carbohydrate Dairy
Serving Size
Swiss
1 ounce
Cheddar
1 ounce
Brie
1 ounce
Blue Cheese
2 Tsp
Mozzarella
1 ounce
Cream Cheese
2 Tsp
Goat Cheese
1 ounce
Heavy Cream
1 Tsp
Light Cream
1 Tsp
Sour Cream
1 Tsp
Nuts and Seeds
Almonds
Almond Butter
Brazil Nuts
Cashews
Macadamias
Hazelnuts
Peanuts
Peanut Butter
Pecans
Pine Nuts
Pistachios
Sesame Seeds
Soy Nuts
Sunflower Seeds
Walnuts
Fruits
Blackberries
Blueberries
Boysenberries
Cherries
Cranberries
Currants
Cantaloupe
Honeydew
Raspberries
Strawberries
Serving Size
24 nuts
I Tsp
5 nuts
9 nuts
6 nuts
12 nuts
22 nuts
1 Tsp
10 halves
2 Tsp
25 nuts
2 Tsp
2 Tsp
2 Tsp
7 halves
Net Carb(s)
1
1
1
1
1
1
1
1
1
1
Net Carb(s)
2
3
2
4
3
1
2
2
2
2
3
2
3
1
2
Moderate Carbohydrate Group
Dairy and Other Cheese
Serving Size
½ cup
Cottage Cheese,
2% fat
Cottage Cheese,
½ cup
creamed
Milk, whole,
2 Tsp
evaporated
Ricotta, whole
½ cup
milk
Yogurt, plain
4 ounces
Yogurt, Greek
4 ounces
Legumes
Black Beans
Black Eyed Peas
Chickpeas
Fava Beans
Hummus
Kidney Beans
Lentils
Lima Beans
Navy Beans
Peas. Split
Pinto Beans
Refried Beans
Soybeans, Black
Edamame
Serving Size
¼ cup
¼ cup
¼ cup
¼ cup
2 Tsp
¼ cup
¼ cup
¼ cup
¼ cup
¼ cup
¼ cup
¼ cup
¼ cup
¼ cup
Net Carb(s)
4
3
3
4
6
4
Net Carb(s)
7
6
7
6
5
6
6
7
9
6
10
7
1
3
Vegetable and Fruit Juices
Serving Size
¼ cup
¼ cup
¼ cup
¼ cup
¼ cup
¼ cup
¼ cup
¼ cup
¼ cup
¼ cup
Net Carb(s)
3
4
2.7
3
2
3
4
4
2
2
Lemon Juice
Lime Juice
Tomato Juice
Serving Size
¼ cup
¼ cup
4 ounces
Net Carb(s)
5
6
4
Purchasing a carbohydrate counting book or app
which lists the carbohydrate content of many foods is
highly encouraged.
Search your local book store today.
www.myfitnesspal.com is a great start
Carbohydrate Rich Fruits
Apple
Apricots
Banana
Grapes
Kiwi
Mango
Orange
Nectarine
Papaya
Passion Fruit
Peach
Pear, Bartlett
Pineapple
Plantain
Plum
Pomegranate
Tangerine
Watermelon
High Carbohydrate Starchy Vegetables
Serving Size
½ medium
3 medium
1 Small
½ cup
1 fruit
½ cup
1 medium
1 medium
½ small
¼ cup
1 small
1 medium
½ cup
½ cup
1 small
¼ fruit
1 fruit
½ cup
Net Carb(s)
9
9
21
14
9
13
13
14
6
8
7
21
9
321
3
6
6
5
Condiments
Blue cheese
dressing
Caesar salad
dressing
French dressing
Italian dressing
Oil and Vinegar
Ranch Dressing
Mayonnaise
Mustard
Ketchup
Hot Sauce
Oils, olive, canola
Butter
Beets
Carrots, chopped
Corn
Corn on the cob
Potato
Rutabaga
Squash, Acorn
Sweet Potato
Yam
Serving Size
½ cup
½ cup
½ cup
1 ear
½ potato
½ cup
½ cup
½ potato
½ cup
Net Carb(s)
7
9
13
17
11
6
8
12
16
Measurement Table
1 tablespoon – tbsp.
1 teaspoon – tsp.
3tsp= 1 tbsp.
16 tablespoons = 1 cup
8 tbsp. = ½ cup
4 tbsp. = ¼ cup
1 ounce = 2 tablespoons
Grains
Serving Size
2 tbsp.
Net Carb(s)
2
2 tbsp.
1
2 tbsp.
2 tbsp.
2 tbsp.
2 tbsp.
2 tbsp.
2 tbsp.
2 tbsp.
2 tbsp.
2 tbsp.
2 tbsp.
5
3
1
1
2
1
8
0
0
0
Barley
Bread, light
Bread, wheat
Brown rice
Bulgur wheat
Corn cereal
Cornmeal
Couscous
Croutons
Hominy
Melba toast
Millet
Oat bran
Oatmeal
Quinoa
Rice cakes
Wild rice
Serving Size
½ cup
1 slice
1 slice
½ cup
½ cup
1 cup
2 tbsp.
½ cup
½ cup
½ cup
1 toast
½ cup
2 tbsp.
1/3 cup
¼ cup
1 round
½ cup
Net Carb(s)
13
6
21
21
13
23
11
17
13
10
4
20
6
19
27
7
16
Example Plan – 3 Meals and 2 Snacks
Don’t forget – The foods listed under each “Choose One of the ….” Category is just a
suggestion… please feel free to substitute foods, as long as you substitute with foods
that fit your carbohydrate goals for each meal. (i.e. if you don’t like apples, use pears)
Breakfast: (Servings: 4 protein servings, 20 grams carbohydrates)
Choose One of the following…
•2 eggs with 4 slices of bacon
•4 oz. Canadian bacon grilled
•2 eggs, 3 sausage links
and One of the following…
•1 medium apple or orange
•2 cups watermelon
•3/4 cup green or red grapes
•1 medium pear
•1 small banana
•4 oz. Greek yogurt with 1 cup pineapple
Lunch: (Servings: 4 protein servings, 20 grams carbohydrates)
Choose One of the following…
•4 oz. beef/pork/chicken
•4 oz. chicken wings (4)
•2 hot dogs
•2 oz. canned
tuna/chicken/salmon
•4 oz. shrimp
•4 oz. deli meat/cheese
•4 oz. tuna, egg, chicken
salad made with mayo
and One of the following…
•2 cups salad greens,
½ head iceberg lettuce
1 Romaine heart w/ 1-2
tbsp. low carb dressing
•1 cup steamed broccoli
or cauliflower w/ butter
•2 cups fresh raw broccoli,
cauliflower, celery, or bell
pepper w low carb dressing
and One of the following…
•1 ½ cup blueberries
•1 ½ cup cherries
•1 ½ cup cottage
cheese (2%) w/1 cup cherries
•3/4 cup black beans
•Your own fruit and nut mix
(22 peanuts, 9 cashews + 1 cup
unsweetened cranberries.
•8 ox Greek yogurt
•1 slice low carb bread w/ 2 tbsp.
peanut butter
Snack: see list
Dinner: (Servings: 4 protein servings, 15 grams carbohydrates)
Choose One of the following…
•4 oz. ground beef
•4 oz. steak
•4 oz. chicken/turkey
•4 oz. pork chop/loin/roast
•2 bratwurst/ hot dogs
•4 oz. ham
•4 oz. fish
Snack: see list
and One of the following…
•2 cups salad greens w/1-2
tbsp. low carb dressing
•1 cup broccoli/ cauliflower
w/butter
•6 asparagus spears w/ 1tbsp
olive oil and fresh herbs
•1/2 cup steamed zucchini w/
butter and Parmesan (sprinkle)
•1 cup sautéed mushroom & onion
•1/2-1 cup cauliflower mash
and One of the following…
•1/2 cup croutons
•1/2 small sweet potato
•1/2 cup wild rice
•1 cup beets
•1/3 cup corn
•1/2 small baked potato w/
3 tbsp. sour cream
•1 slice low carb bread w/ butter
Low Carbohydrate Snacks
Cheese Sticks
Bacon
Deviled or Hard Boiled Eggs
Chopped hard boiled eggs with
crumbled hamburger
Hot tea with cream
Hard-boiled eggs deviled with mayo,
mustard, pepper and paprika
Tuna salad with real mayo
Shrimp cocktail with Walden Farms
cocktail sauce (0 carbs)
Cheese stuffed mushroom caps
Pepperoni – 14 slices
(Bake in oven to crisp them)
Jalapeno poppers wrapped in bacon
Chicken drumsticks- try carb free
Buffalo sauce
Hard salami
Sugar free Jell-o
Dill pickle slices
Deli meats and cheese roll-ups
Beef jerky
Pork rinds
I hope that you find this guide as helpful as I have. Best of Luck on your
Weight-Loss Journey.
Rowena Stein
[email protected]