Week 1 Meal Plan #TeamGreen.xlsx
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Keto Quick Start Chart by Kristie Sullivan
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www.cookingketowithkristie.com
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The goals of a Low Carb High Fat Diet are to 1) have your body burn fat for fuel, 2) keep blood glucose stable, 3) keep insulin levels low, and 4) minimize hunger by giving your body saturated fat. Eat as much as you like from the green food lists. Eat only when physically hungry. If you wake hungry, eat. If you aren't hungry in the morning, you should wait until you are hungry to eat. You may find that you only want two meals per day, which is fine. A good rule of thumb is to let at least three or four hours pass between meals with no foods or snacks in between; however, do not limit portions or count calories. Do not let yourself go hungry.
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This is a guide that I put together based on my research and my experience eating Low Carb High Fat. This information is in no way intended as medical advice or nutritional guidance. Please consult your doctor with any medical questions.
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In a typical day, try to choose most foods from the green light lists. Select a few orange list foods, and try to limit the red light foods until you see how your body responds.
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"Green light" foods. Eat these foods when you are physically hungry. Eat as much as you want until satisfied or full. Any of the meats listed may be cooked in any way except with flour or "breading".
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MeatFatsDairyCondimentsVegetables
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BaconButter***Mustard
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Beef ribsBacon fatcoconut vinegar
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Beef TenderloinCoconut oilapple cider vinegar
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Beef tipsTallow
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Chicken wings*Duck fat
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Chuck eye steaksAvocado oil
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DuckOlive oil****
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EggsRed palm oil
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Ground beef (80% lean or lower)
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Ground lamb
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Ground pork
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Pork Belly
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Pork Chops
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Pork ribs
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Pork Tenderloin
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Ribeye
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Sausage**
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Pork Rinds
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*Wings should not be breaded.
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**Sausages should not have added sugars or bread fillers.
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***Butter should have only cream and/or salt as ingredients.
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****Best used in cold applications and not heated above 200 degrees.
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"Orange light" foods. Eat no more than one serving of these foods twice per day. Be sure to cook with fats or add saturated fat to these foods. A serving of vegtables is roughly 1/2 cup. Orange light meat servings are no more than 6 ounces. Heavy cream should be limited to 3 tablespoons per day at most.
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MeatFatsDairyCondimentsVegetables
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Beef roastCoconut mannaHeavy creamMayonaise (no sugar added)Alfalfa sprouts
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Chorizo (check labels for carbs 2 or less per serving)cheese (less than 4 ounces per day)Arugula
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Dark meat chickenAsparagus
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Dark meat turkeyCabbage
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Deli meat (so sugars or fillers) Celery
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FishChinese cabbage
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Organ meatsCollard greens
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PepperoniCucumber
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ShrimpEggplant
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Smoked SausageGreen onion
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tunaHerbs
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Kale
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Lettuces (romaine, iceberg, red leaf, spinach, etc.)
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Mushrooms
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Olives
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Pickles (no sugar added)
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Radishes
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Swiss chard
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Watercress
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"Red light" foods. Limit these foods during the first two weeks. Eat no more than one serving of these foods per day to keep carb counts low. Eating only 3-4 servings per week is best. A vegetable serving is 1/2 cup. A fruit serving is 1/4 cup or roughly 3 to 4 ounces.
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MeatFruitDairyCondimentsVegetables/ Fruits
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White meat chickenAvocadoslow sugar ketchupArtichoke
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White meat turkeyTomatobalsalmic vinegar (use low sugar options)Bell peppers
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oystersBlueberries Worcestershire sauceBok choy
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clamsCranberriescoconut aminosBroccoli
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lobsterLemonBrussels sprouts
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scallopsLimeButternut squash
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BlackberriesCauliflower
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RaspberriesFennel
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Green beans
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Jicama
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Leeks
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Okra
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Onions
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Pumpkin
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Spaghetti squash
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