Mustard Glazed Pork Chops with Pan Gravy – Dr. Westman’s No Sugar No Starch Meal Plans
Fluffy Chix Cook serves a Dr. Westman’s and Duke Lifestyle Medicine Clinic’s No Sugar No Starch Page 4 Meal Plan featuring a no-hassle low carb breakfast of Deviled Eggs, coffee and cream. Some days breakfasts just need to be a no-brainer and leftovers are one of the easiest solutions.. Lunch uses up the last of the keto Salmon Salad in a cucumber boat and Deviled Eggs and hot, crunch, pickled okra. Dinner is the full deal! Romaine and grape tomatoes in Creamy Ranch, Mustard Glazed Pork Chops in Pan Gravy and quick Garlic Spinach. There’s even room for dessert, sugar free gelatin with Whipped Cream! Who would be hungry on this meal plan? The full Page 4 friendly day rings in at 20g total, non-netted carbs.
Don’t forget, to download a copy of a Dr. Westman’s and Duke Lifestyle Medicine Clinic’s No Sugar No Starch Page 4 instructions, click on the link.
Join fellow Page 4 Groupies in the Facebook group dedicated to following Dr. Westman’s Page 4 plan. Learn more about the lifestyle and how to accurately implement it into your life.
Here’s the link to the group: https://www.facebook.com/groups/DukeLowCarbSupportGroup/
My Goals For Week 1:
1. Keep weekday meal prep to a minimum.
[Try to prep ahead (which I already missed cuz I didn’t cook on Sunday like I should). Will try to get a couple of hours in the kitchen today to bust a move with make-ahead recipes.]
2. Keep recipes super simple and 1-2 servings only.
3. Eat ONLY until hunger is satisfied and NOT until full!
(Even though the portion I computed and allowed myself is reasonable, I will try to follow my hunger and quit eating at the first sign of being full! If I’m not hungry, I will not eat and will skip the meal. So the menu below represents the maximum of what would be consumed today.)
2014 | WEEK 1 | DAY 3 | DR. WESTMAN’S NO SUGAR NO STARCH (PAGE 4) DIET MEAL PLAN | MUSTARD PORK CHOPS WITH PAN GRAVY (20g WHOLE CARBS)
Coffee or Tea with Heavy Cream
Salmon Salad Cucumber Boat
Hot Pickled Okra
Mustard Glazed Pork Chop with Pan Gravy
Romaine Lettuce & Grape Tomatoes with Creamy Ranch
Sugar Free Gelatin with Whipped Cream
Daily Totals: 1718 Calories; 152g Fat (79.1% calories from fat); 70g Protein; 20g Carbohydrate; 5g Dietary Fiber; 14g Effective Carbs
20 grams of whole non-netted carbohydrate for the day!
coffee or tea and cream (103 Calories; 11g Fat (92.8% calories from fat); 1g Protein; 1g Carbohydrate; 0g Dietary Fiber; 1g Effective Carb)
- 2 cups decaff coffee, black, unsweetened
- 2 Tbsp heavy cream
2 servings Devlied Eggs (390 Calories; 37g Fat (85.7% calories from fat); 13g Protein; 1g Carbohydrate; trace Dietary Fiber;1g Effective Carbs)
Salmon Salad Cucumber Boat (348 Calories; 31g Fat (78.9% calories from fat); 15g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Effective Carbs)
- 1 serving Salmon Salad (about a hearty half cup)
- ½ small cucumber, split down the middle lengthwise and scoop out seeds
1 serving Deviled Eggs (2 stuffed halves) (195 Calories; 18g Fat (85.7% calories from fat); 6g Protein; 1g Carbohydrate; trace Dietary Fiber; 1g Effective Carbs)
2 pieces hot pickled okra (Talk O’ Texas brand) (5 Calories; 0g Fat (0.0% calories from fat); 0g Protein; 1g Carbohydrate; trace Dietary Fiber; 1g Effective Carbs)
1 piece string cheese (81 Calories; 6g Fat (62.8% calories from fat); 7g Protein; 1g Carbohydrate; 0g Dietary Fiber; 1g Effective Carbs)
1 serving Mustard Glazed Pork Chops with Pan Gravy (about 4 1/2 ounces cooked meat) (348 Calories; 27g Fat (70.6% calories from fat); 24g Protein; 2g Carbohydrate; trace Dietary Fiber; 2g Effective Carbs)
1 serving Garlic Spinach (77 Calories; 7g Fat (77.9% calories from fat); 1g Protein; 3g Carbohydrate; 1g Dietary Fiber
2g Effective Carbs)
1 serving romaine & tomatoes with Creamy Ranch (110 Calories; 9g Fat (71.1% calories from fat); 2g Protein; 6g Carbohydrate; 2g Dietary Fiber; 4g Effective Carbs)
- 2 cups romaine hearts
- 4-5 grape tomatoes (about 1 ounce), quartered or halved
- 2 tablespoons Creamy Ranch
1 serving sugar free gelatin with Whipped Cream (61 Calories; 6g Fat (87.8% calories from fat); 1g Protein; trace Carbohydrate; 0g Dietary Fiber; trace g Effective Carbs)
- ½ cup sugar free gelatin
- 2 Tbsp Whipped Cream (measure portion after whipping)
You may notice a discrepancy when adding the total carbs shown by line-item. Do not be overly concerned. MasterCook 9 rounds numbers, so when the individual recipes are combined in a daily meal, the total is calculated to include decimals points. This may result in a +/- difference of 1-2 g of carbs. The Daily Total value is the more accurate figure. Thanks and sorry for any inconvenience!
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