15 December, 2008

30 Day Low Carb Diet Plan - Day 18

Day 18 - Low Carb Diets

Breakfast
Upside-down Breakfast Soufflé
1/2 cup egg whites
3 Tablespoons unsalted butter
½ cup thinly sliced mushrooms
½ medium tomato, thinly sliced
salt and pepper to taste
½ cup crumbled fresh goat cheese, or cheese of your choice

Preheat oven to 400 degrees. Add salt and pepper to egg whites and whip into soft peaks. In a heavy, oven safe frying pan or cast iron skillet, heat the butter over high heat and sauté mushrooms until soft. Place tomato slices over mushroom. Quickly fold cheese into egg white mixture and pour on top of mushroom/tomato mixture. Place pan in oven and bake for approximately 8 minutes. Remove from oven and flip soufflé over onto serving plate.
Yields 1 serving
Total Net carbs: 6 grams per serving

Lunch
Low Carb Chili
2 cloves minced garlic
1 cup chopped onions
3 Tablespoons olive oil
2 lbs lean beef, chopped
4 cups canned tomatoes, drained or 4 cups beef both
2 Teaspoons salt (omit if using broth)
2 bay leaves
1 Teaspoon oregano
¼ Teaspoon crushed cumin
2-3 Tablespoons chili powder
2 cans Eden Black soybeans, drained

Place all ingredients in a large stock pot or slow cooker. Bring to a boil. Reduce heat, cover and simmer for 1- 2 hours. The longer this mix simmers, the more the flavors will set in. For extra carb reduction: substitute beef broth or stock in place of tomatoes (broth version reduces carbs to 3.2 grams per serving).
Yields 12 servings
Total Net carbs: 8.5 grams per serving

Dinner
Grilled Shrimp and Chicken
1/4 teaspoon poultry seasoning
1/8 to 1/4 teaspoon cayenne pepper
1/8 teaspoon white pepper
1/8 teaspoon onion powder
1 tablespoon garlic powder
2 tablespoons butter
1/2 pint heavy cream
1/2 cup chicken broth
1 tablespoon olive oil
1/2 cup white wine
4 skinless, boneless chicken breasts
8 ounces shrimp
Grated Romano cheese for garnish

Combine the poultry seasoning, cayenne pepper, white pepper, onion powder and garlic powder in a small bowl, then divide in half. Melt butter in skillet over low heat and add cream, broth and ½ spice mixture. Stir well and allow to thicken into sauce. Set aside.
Preheat grill to high heat.
Heat cooking oil over medium high heat in a large skillet. Add chicken breasts and wine and sauté with remaining ½ of spice mixture until chicken is cooked through. Remove from heat and set aside.
Lightly oil grill grates. Place shrimp on hot grill and cook for 3 to 4 minutes or until cooked through. Serve each chicken breast topped with grilled shrimp and covered with cream sauce. Garnish with Romano cheese.
Yields 4 servings
Total Net carbs: 3 grams per serving
Total Net carbs for Day 18 based on a single serving per meal: 17.5 grams


Low Carb Cauliflower Hash Browns
Tandoori Chicken Wings
Homemade Yogurt
Beef Goulash
Total Net carbs for Day 17 based on a single serving per meal: 17.5 grams

  • 30 Day Low Carb Diet Plan - Day 16

    Burger Breakfast Scramble
    Spinach Salad with Hot Bacon Dressing
    Drunken Chicken
    Total Net carbs for Day 16 based on a single serving per meal: about 8.11 grams


Phony Macaroni and Cheese
Bacon Cheeseburger
Low Carb Deep Dish Quiche Pizza
Total Net carbs for Day 15 based on a single serving per meal: 10.6 grams


Shrimp and Cheese Omelet
Pumpkin and Macadamia Soup
Easy Meatloaf
Total Net carbs for Day 14 based on a single serving per meal: 12.02 grams



Alternative French Toast
Chicken Breast Stir Fry
Ground Beef and Cabbage Casserole
Total Net carbs for Day 13 based on a single serving per meal: about 12 grams


Flax O’ Meal Butter-Pecan Hot Cereal
Spicy Sausage and Ground Beef Meatballs
Southwestern Skillet
Total Net Carbs for Day 12 based on a single serving per meal: about 14.3 grams


Buttery Waffles with Strawberries
Cream Cheese and Turkey Roll Ups w/ Pork Rinds
Mustard-Glazed Halibut Steak
Total Net carbs for Day 11 based on a single serving per meal: 8.16 grams


Spinach and Cheese Omelet
Red Pepper Relish Recipe
BLT
Filet Mignon with Portobello Sauce
Total Net carbs for Day 10 based on single servings per meal: 8.9 grams


Breakfast Burrito
Garlic Mashed Turnips
Crustless Spinach Quiche
Total Net carbs for Day 9 based on single servings per meal : 17 grams


Baked Eggs and Bacon
Shrimp and Nori Rolls
Pinwheel Shepherds Pie
Total Net Carbs for Day 8 based on single servings per meal: 10.94 grams


Zucchini Muffins
Tuna and Avocado Salad
Dill Trout
Total Net carbs for Day 7 based on a single serving per meal: 13.5 grams


Flax O’ Meal Butter-Pecan Hot Cereal
Spicy Sausage and Ground Beef Meatballs
Southwestern Skillet
Total Net Carbs for Day 6 based on a single serving per meal: about 14.3 grams


Sausage and Egg Muffins
Ham and Cheese Roll
Golden Mushroom Chicken Thighs
Total Net carbs for Day 5 based on a single serving per meal: 14.3 grams

Fried Eggs with Red Wine Vinegar
Salami Roll Ups
Mexican Veal Sausages
Total Net carbs for Day 4 based on a single serving per meal: 7.4 grams


Orange Nut Muffins
German Cucumber Salad
Turkey Broccoli Casserole
Total Net carbs for Day 3 based on a single serving per meal: 19.3 grams


Strawberry Crepes
Ham-Asparagus Brunch Cake
Lemon Marinated Sirloin
Total Net carbs for Day 2 based on a single serving per meal: 10.6 grams


Phony Macaroni and Cheese
Bacon Cheeseburger
Low Carb Deep Dish Quiche Pizza
Total Net carbs for Day 1 based on a single serving per meal: 10.6 grams

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