September Menu
Sept 1 (Thursday)
Note: For a tortilla you have numerous low carb options. Check out the links below.
Lunch: Large taco (can have shredded cheese, lettuce, small tomato chunks, and picante sauce) and an avocado
Dinner: Chia Pudding with a slice of cheese
Links: My tortilla preference (6:48 - 10:13) / Keto Connect tortillas / Joe Duff keto tortillas / Chia pudding / 3 types Chia pudding by LowCarbLove /
Sept 2 (Friday)
Lunch: Large taco (can have shredded cheese, lettuce, small tomato chunks, and picante sauce) and an avocado
Dinner: Chia Pudding with a slice of cheese
Dessert: 1 or 2 chocolate covered peanuts
Links: Joe Duff peanut clusters /
Sept 3 (Saturday)
Lunch: Spaghetti (using spaghetti squash, spaghetti sauce, and ground beef if desired), and a salad
Dinner: coconut flour pancakes and sausage
Dessert: 1 or 2 chocolate covered peanuts
Links: Spaghetti Squash (2:26 - 5:29) / Joe Duff Keto pasta / HiFaulutin Low Carb pasta / coconut flour pancakes /
Sept 4 (Sunday)
Lunch: Spaghetti (using spaghetti squash, spaghetti sauce, and ground beef if desired), and a salad
Dinner: coconut flour pancakes and sausage
Sept 5 (Monday)
Carnivore Day – All meats allowed, but no breaded coating (no fried chicken, chicken-fried steak, etc.)
Links: Carnivore Diet Meal Plan by Health Coach Kate /
Sept 6 (Tuesday)
Note: Here is the simplest and most basic of low-carb/keto meals – meat and a salad. Whenever you are in doubt about what to eat, you cannot go wrong with this! If this does not fill you up, have more meat and a bigger salad.
Lunch: Salmon (or substitute any fish) and a salad (no breaded coating on the fish – fry or bake)
Dinner: Omelet (feel free to add spinach, sausage, tomato pieces, green peppers, or any other low-carb veggies)
Links: Pan-seared salmon / Dennis & Benedicta Omelet /
Sept 7 (Wednesday)
Lunch: Fish and a salad (no breaded coating on the fish – fry or bake)
Dinner: Omelet (feel free to add spinach, sausage, tomato pieces, green peppers, or any other low-carb veggies)
Sept 8 (Thursday)
Lunch: BLT, using low-carb bread, LC waffle, chaffle, or other LC base, plus one or two boiled eggs
Dinner: Cereal (made of coconut chips, almond slices, unsweetened shredded coconut, walnuts) plus slice of cheese
Links: My cereal (4:18 - 9:02) /
Sept 9 (Friday)
Lunch: BLT, using low-carb bread, LC waffle, chaffle, or other LC base, plus one or two boiled eggs
Dinner: Cereal (made of coconut chips, almond slices, unsweetened shredded coconut, walnuts) plus slice of cheese
Dessert: Mug cake with pecans/butter/LC syrup mixture
Links: Mug cakes (14:56 - 16:32) / My cereal (4:18 - 9:02) /
Sept 10 (Saturday)
Lunch: Pizza using homemade low carb tortilla or store-bought LC tortilla (1 slice only), plus salad
Dinner: Huevos Rancheros plus chaffle
Dessert: Mug cake with pecans/butter/LC syrup mixture
Links: pizza vid (Den and Ben) / Fathead dough pizza by Keto Focus / huevos rancheros by Den and Ben / Chaffles by Wholesome Yum / Mug cakes (14:56 - 16:32) /
Sept 11 (Sunday)
Lunch: Pizza using homemade low carb tortilla or store-bought LC tortilla (1 slice only), plus salad
Dinner: Huevos Rancheros plus chaffle
Links: pizza vid (Den and Ben) / Fathead dough pizza by Keto Focus / huevos rancheros by Den and Ben / Chaffles by Wholesome Yum / Mug cakes (14:56 - 16:32) /
Sept 12 (Monday)
Carnivore Day – All meats allowed, but no breaded coating (no fried chicken, chicken-fried steak, etc.)
Links: Carnivore Diet Recipes by Keto Focus /
Sept 13 (Tuesday)
Lunch: Roasted Chicken, with a salad
Dinner: 2 or 3 boiled eggs, celery stalk with cream cheese
Links: (You don't need links for this – we all know about roasted chicken, boiled eggs, and salads)
Sept 14 (Wednesday)
Lunch: Roasted Chicken, with a salad
Dinner: 2 or 3 boiled eggs, celery stalk with cream cheese
Links: (You don't need links for this – we all know about roasted chicken, boiled eggs, and salads)
Sept 15 (Thursday)
Lunch: Large grilled chicken salad (add grilled chicken pieces into a large salad), chaffle
Dinner: Cheese soup, hamburger patty
Links: Chaffles by Wholesome Yum / Cheese Soup by Wholesome Yum /
Sept 16 (Friday)
Lunch: Large grilled chicken salad, chaffle
Dinner: Cheese soup, hamburger patty
Dessert: Chocolate mug cake
Links: Chaffles by Wholesome Yum / Cheese Soup by Wholesome Yum / Chocolate Mug cake /
Sept 17 (Saturday)
Lunch: Quesadillas, green beans
Dinner: Blueberry Shake, Celery stalk with natural peanut butter
Dessert: Chocolate mug cake
Links: Chocolate Mug cake / Quesadillas by KetoFocus / Blueberry Shake/
Sept 18 (Sunday)
Lunch: Quesadillas, green beans
Dinner: Blueberry Shake, Celery stalk with natural peanut butter
Links: Chocolate Mug cake / Quesadillas by KetoFocus / Blueberry Shake/
Sept 19 (Monday)
Carnivore Day – All meats allowed, but no breaded coating (no fried chicken, chicken-fried steak, etc.) Also eggs and hard cheese are allowed.
Links: (One Suggestion) Carnivore Breakfast Sandwich /
Sept 20 (Tuesday)
Lunch: Keto oatmeal, chaffle with melted butter on top
Dinner: Fried eggs, LC blueberry muffin, bacon, ham, or sausage
Links: Chaffles by Wholesome Yum / Keto oatmeal 1 / Keto oatmeal 2 / keto oatmeal 3 / Chaffles by Wholesome Yum / blueberry muffins 1 / Blueberry Muffins 2 / Keto Blueberry Muffin Bars /
Sept 21 (Wednesday)
Lunch: Keto oatmeal, chaffle with melted butter on top
Dinner: Fried eggs, LC blueberry muffin, bacon, ham, or sausage
Links: Chaffles by Wholesome Yum / Keto oatmeal 1 / Keto oatmeal 2 / keto oatmeal 3 / Chaffles by Wholesome Yum / blueberry muffins 1 / Blueberry Muffins 2 / Keto Blueberry Muffin Bars /
Sept 22 (Thursday)
Lunch: Breakfast sandwich: (Make Keto Connect 90 sec bread, then place ham, sausage, or beef on top, then cheese on top, then a fried egg on top of that), salad
Dinner: Breakfast burrito (eggs, sausage, veggies, mushrooms...), using Keto Connect tortillas
Sept 23 (Friday)
Lunch: Breakfast sandwich: (Make Keto Connect 90 sec bread, then place ham, sausage, or beef on top, then cheese on top, then a fried egg on top of that), salad
Dinner: Breakfast burrito (eggs, sausage, veggies, mushrooms...), using Keto Connect tortillas
Dessert: Basic Mug cake with crushed strawberries and whipped cream on top (See the description in this video)
Links: Mug Cakes (Look in description for basic recipe - add about 3 strawberries cut in pieces and mashed /
Sept 24 (Saturday)
Lunch: Keto enchiladas, avocado
Supper: Avocado Eggs
Dessert: Basic Mug cake with crushed strawberries and whipped cream on top (See the description in this video)
Links: Keto enchiladas / Avocado eggs(0 - 50 seconds)
Sept 25 (Sunday)
Lunch: Keto enchiladas, avocado
Supper: Avocado Eggs
Links: Keto enchiladas / Avocado eggs(0 - 50 seconds)
Sept 26 (Monday)
Carnivore Day – All meats allowed, but no breaded coating (no fried chicken, chicken-fried steak, etc.) Also eggs and hard cheese are allowed. (Carnivore meal)
Sept. 27 (Tuesday)
Lunch: Steak or (hamburger) and salad with low carb veggies. Be sure and use a low-carb salad dressing!
Dinner: Scrambled Eggs and Bacon (No toast - but a chaffle is allowed)
Links: Chaffles by Wholesome Yum / Chaffles by Joe Duff /
Sept. 28 (Wednesday)
Lunch: Steak or (hamburger) and salad with low carb veggies. Be sure and use a low-carb salad dressing!
Dinner: Scrambled Eggs and Bacon (No toast - but a chaffle is allowed)
Links: Chaffles by Wholesome Yum / Chaffles by Joe Duff /
Sept. 29 (Thursday)
Lunch: Keto Brats, use a chaffle as a "bun" if you need to
Dinner: Tuna Salad in a bowl, over lettuce, or on a chaffle, 2 slices of cheese
Links: Keto Brats / Tuna Salad by Joe Duff / Chaffle w/ fruit topping (8:51)
Sept. 30 (Friday)
Lunch: Keto Brats, use a chaffle as a "bun" if you need to
Dinner: Tuna Salad in a bowl, over lettuce, or on a chaffle, 2 slices of cheese
Dessert: Chaffle with fruit topping
Links: Keto Brats / Tuna Salad by Joe Duff / Chaffle w/ fruit topping (8:51) /
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