Nutrition

One Week Very Low Carb Ketogenic Diet - No Cooking

  • By Fahad Ahmad
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One Week Very Low Carb Ketogenic Diet - No Cooking

ONE WEEK VERY LOW CARB KETOGENIC DIET PLAN

NO COOKING


Going out for a travel or don't like to cook foods? You can be healthy too. This one week guide contains recipes that don't require a cooking range! Recipes do require some mixing but that can be done with a good spoon or handheld mixer while majority of the heating is done in the microwave. Sometimes, you just don't want to cook elaborate meals. The Energy Pods fit perfectly into this diet as a snack or a fatty and filling add-on to the diet.

One of the best things about this way of eating is that you're constantly trying new and different foods or you can simply create a routine of foods that fuel you while you chase adventures and experiences in life. This is truly one of the most simplest way to diet!


MEALS

WEEK 1

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MEALS

First Meal

Pre-cooked sausage, ham and cheese plate:

Pre-cooked sausage and ham are available from local delis or produce sections of a grocery store.

Lunch/Snack

Sugar-Free Jerky & Cheese sticks:

Find jerky that is low in sugar and tag along a couple of cheese sticks for a mid-day meal

Dinner

Rotisserie chicken with Sugar-Free BBQ sauce:

Rotisserie chicken is available in nearly all grocery stores. Leftovers can be eaten next day too. You can buy pre-made sauce to make the chicken tastier.

NOTES

MEALS

First Meal

Microwave eggs & cheese mash

Crack two large eggs, mix in a dash of heavy cream and some shredded cheese inside a mug. Microwave for 40 seconds. Scramble inside mug. Microwave for another 20 seconds. Serve.

Lunch/Snack

Lettuce wrapped burger

You can go to any burger or fast food joint and order a burger with lettuce instead of bun while ordering it without any sugary sauces(eg. ketchup)

Dinner

Cheese & sausage melt,

Chop pre-cooked sausage in bowl, pour shredded cheese on top and microwave for 30-60 seconds. Stir. Heat on medium for another 30-60 seconds till cheese melts

steamed vegetables

 

NOTES

MEALS

First Meal

Breakfast sausage & nuts

You can get pre-cooked and pre-made breakfast sausages either packaged or in the meat section. Heat them up an eat them with some of your favorite nuts.

Lunch/Snack
Snack

BLT salad with ranch dressing, pork rinds

End the day with a large pre-made bacon, lettuce and deli turkey cutlets combined with mixed greens and ranch dressing. Crumble pork rinds on top for some crunch.

NOTES

MEALS

First Meal

Protein peanut butter fudge,

Greek yogurt with sugar-free maple syrup

You can also add espresso to the yogurt while sweetening it further with erythritol and/or monk fruit extract

Lunch/Snack

Sugar-free chocolate bar

Many sugar-free chocolates contain sweeteners and fibers that can cause digestive discomfort. You can limit it to a serving of chocolate or get 70-80% dark chocolate if sugar isn't a big issue for you.

Sugar-free jerky

Jerky provides excellent protein but you can also use biltong as well.

Dinner

Tuna & mayo salad

Pre-made Meatballs with cheese & marinara

Buy pre-made meatballs(low sugar), place them in a microwave safe bowl. Heat for 30-60 seconds. Sprinkle shredded cheese, mix and heat again for 30-60 seconds. Add marinara sauce, mix and heat for another 30-60 seconds. Mix and serve.

NOTES

MEALS

First Meal

Microwaved bacon

Place bacon flat, not touching, in between paper towels. Microwave until crispy, 1-4 minutes, depending on the quantity of bacon.

Yogurt & Berry Parfait

Lunch/Snack

Sugar-Free Nut Mix

Nut mixes can be found anywhere from grocery stores to gas stations, sometimes at great price deals. Buy them in bulk to create your own mixes and portion them.

Dinner

Pre-cooked beef patties & cheese

You can find pre-cooked patties everywhere and of many different kinds, sometimes infused with herbs and flavorings. You can heat them in the microwave between paper towels, add some cheese in between and create a bunless burger.

Kale chips

Kale chips are great shelf stable veggies that you can dip. Parsnips can also be an alternative.

NOTES

MEALS

First Meal

Almond bread with guacamole & peanut

You can create a sandwich of each or even make a deli sandwich with cheese if you want extra protein.

Lunch/Snack

Cobb Salad

Cobb salad can be found at many delis and grocery stores. You can just take a break from work and get some locally. Otherwise, make your own and pack for lunch.

Dinner

Pepperoni, salami, olive, dark chocolate(sugar-free) & cheese assortment

All are easy to find either in the deli section or canned section of the grocery store. Assort your favorite types and kinds and enjoy!

Tuna Roll

NOTES

MEALS

First Meal

Almonds & Cashews

Grab a handful of either, eat them and take off to work or gym!

Strawberry mousse

Use high protein yogurt with no added sugar in recipe

Lunch/Snack

Beef Jerky, Cheese sticks

Easy snacks you can find practically anywhere.

Dinner

Pre-made sausage assortment with Mayo, Spinach & Mustard dips

Get some pre-cooked sausages, slice them and dip them in different low sugar/sugar-free sauces. Spinach artichoke is highly recommended.

NOTES

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