Breakfast Choices:
Fried Egg with sliced mushroom, melted cheddar, and ground flax seed. 250 calories
Or - Turkish breakfast
Turkish breakfast includes:

• hard boiled egg 78 calories
• cow feta in brine "barrel aged"
• cucumber, peeled and sliced 40 calories per whole cucmber
• olives 12 calories each (12 x 20) = 240 calories
• avocado, peeled and sliced 234 calories

Drink:  Bulletproof coffee (or coffee with nutmilk and sprinkle nutmeg); or unsweetened mocha with unsweetened whipped cream, ginger tea, mint tea, Turkish tea.

Snacks (anytime throughout the day)
Any of these:

• Cheddar cheese or string cheese (hard cheese or soft cheese in limited quantity). 80 calories each
• Beecher's cheese curd with oil and herbs
• roasted salted pistachio nuts 30 nuts = 100 calories (4oz with shells 340 calories)
• roasted salted almond nuts 14 nuts = 100 calories
• toasted coconut chips, unsweetened
• olives 12 calories each (12 x 20) = 240 calories
• keto jerky (225 calories per 2.5 oz bag or 100 calories per stick)
• pork rinds (100 calories per .7 oz bag)
• toasted seaweed - 1 package = 60 calories
• organic unsweetened coconut flakes
• celery sticks with cream cheese and lox
• celery sticks with cream cheese and caviar
• celery sticks with tahini and salt
• fermented pickles
• cucumber slices
• toasted portabello mushrooms (20 min toast) with melted bree cheese (4 min toast)
• toasted marinated artichoke hearts

Drink:  Water, zero-calorie fizzy-water, unsweetened tea, Bulletproof coffee (or coffee with nutmilk), unsweetened mocha with unsweetened whipped cream, ginger tea, mint tea, Turkish tea.

Lunch
Shredded cabbage with keto tahini dressing (cabbage daily - important for digestion)
Lettuce wrapped, grass-fed hamburger no trimmings or maybe a little pickle
Salad:  shredded cabbage, 2 teaspoons toasted salted sunflower seeds, a few small avocado pieces, shredded parmesan cheese, 1 teaspoon ground flax seed, keto blue cheese dressing.
Optional additions:

• olives 12 calories each (5 x 20) = 100 calories
• fermented pickle, sliced and quartered
• cucumber pieces, sliced and quartered
• 1/2 small Granny Smith apple, peeled and cubed

Drink:  Water or zero-calorie fizzy-water, Turkish tea, mint tea, ginger tea.

Dinner
Cooked meat and steamed cruciferous vegetable with parmesan or cheddar
Meat choices:

• jumbo shrimp with marjoram and salt cooked in water with a little butter
• lamb chops
• london broil steak
• hamburger meat rolled into meat balls
• chicken - white or dark meat
• modified chicken soup (substitute water chestnuts for parsnips)
• any salt-water fish, fresh

Cooked Vegetable choices:

• Broccoli
• Cauliflower
• Brussels Sprouts
• Asperagus
• Artichoke with Keto-friendly mayonnaise
• Add Mushrooms to anything!!!
• Zucchini, Yellow Squash
• String beans or green beans with almonds and mushrooms and a little toasted sesame oil

Drink:  Water or zero-calorie fizzy-water.


Notes:

NOTE 1:  Read all ingredients on anything prepackaged.