Fluffy Chix Cook serves a Dr. Westman’s and Duke Lifestyle Medicine Clinic’s No Sugar No Starch Page 4 Meal Plan featuring a quick and easy Tex-Mex Breakfast Pizza with Hatch green chile Sour Cream Enchilada Sauce that should be made ahead and stored for convenient use throughout the week. Quick Egg Drop Soup with mushrooms and organic baby spinach is a filling and fast lunch. And let’s have Pan Seared Center Cut Pork Chops with a quick Pan Gravy, Asparagus in Brown Butter, and Chopped Blue Cheese Salad for dinner. This menu is filled with flavor but still works well with your healthy low carb keto lifestyle. Sounds like a lot of work, but each of these meals are on the table in less than 15 minutes per meal.
Category: Dr. Westman’s No Sugar, No Starch Page 4 – Low Carb Keto Meal Plans
Fluffy Chix Cook low carb keto meal plans tailored to comply with Dr. Eric Westman, internist and director of the Duke University Lifestyle Medicine Clinic, No Sugar No Starch Diet – Page 4 Food List. These recipes and meals fit Atkin’s Induction and LCHF diets, too, and are gluten free, sugar free and diabetic friendly.
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Pan Seared Sugar Free Teriyaki Cod Loins – Dr. Westman’s No Sugar No Starch Page 4 Meal Plan Week 3 | Day 2
Fluffy Chix Cook serves a Dr. Westman’s and Duke Lifestyle Medicine Clinic’s No Sugar No Starch Page 4 Meal Plan featuring a quick and easy fried egg breakfast with Hatch green chile salsa. Quick Egg Drop Soup with Mushrooms is filling and fast. And let’s have sugar free Pan Seared Teriyaki Cod loins with Garlic Broccoli and Green Beans for dinner, as part of your healthy low carb lifestyle? Sounds like a lot of work, but each of these meals are on the table in less than 15 minutes per meal.
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Steak and Egg Breakfast Taco – Dr. Westman’s No Sugar No Starch Page 4 Meal Plan – Week 3|Day 1
Fluffy Chix Cook serves a Dr. Westman’s and Duke Lifestyle Medicine Clinic’s No Sugar No Starch Page 4 Meal Plan featuring a quick and easy leftover breakfast. Page 4 Wraps work great for Steak and Egg Breakfast Tacos. Still full from breakfast? No problem, grab a small snack of cheese and pepperoni, instead. And why not enjoy a cheeseburger for dinner as part of your healthy low carb keto lifestyle?
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Spicy Tex-Mex Scramble – Dr. Westman’s No Sugar No Starch Diet – Sept. 10, 2014
Fluffy Chix Cook presents a meal plan perfect for Dr. Eric C. Westman’s and Duke Lifestyle Medicine Clinic’s No Sugar No Starch Page 4 Diet, featuring a low carb ketogenic, creamy dreamy dinner, sure to please. Are you looking for simple and quick low carb recipe options? Breakfast is easy, Tex-Mex Scrambled Eggs. Lunch is a simple two minute affair with organic baby spinach and garlicky House Vinaigrette with chicken and cotija or feta cheese. Dinner is satisfying Creamy Chicken Broccoli Alfredo in less than 15 minutes; you won’t even miss the pasta! Who would be hungry on this meal plan? The full Page 4 friendly day rings in at 16g total carbs.
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Salmon Salad Niçoise – Dr. Westman’s No Sugar No Starch Diet – Week 2|Day 7
Fluffy Chix Cook prepares Day 14, or Week 2|Day 76 of Dr. Westman’s and Duke Lifestyle Medicine Clinic’s No Sugar No Starch Page 4 Meal Plan, featuring low carb Fluffy Chix hearty steak and eggs breakfast. On weekends, we love big brunches featuring pseudo-gourmet recipes we didn’t have time to make during the week. Lunch aka Afternoon Snack (if we eat it) is an ounce of cheese or a cheese stick with veggies and Creamy Ranch. Dinner, a terrific use of the previous night’s planned leftovers, Salmon Salad Niçoise. Amazing. Tears of low carb keto joy. There’s even room for dessert, sugar free gelatin with homemade Whipped Cream. Keto, gluten free, low carb comfort. It’s is also VERY diabetic friendly. Who would be hungry on this meal plan? The full Page 4 friendly day rings in at 20g total, non-netted carbs.
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Mustard Glazed Salmon – Dr. Westman’s No Sugar No Starch Diet – Week 2 | Day 6
Fluffy Chix Cook prepares Day 13, or Week 2|Day 6 of Dr. Westman’s and Duke Lifestyle Medicine Clinic’s No Sugar No Starch Page 4 Meal Plan, featuring low carb Fluffy Chix pseudo-gourmet hijinx. On weekends, we tend to let our low carb freak flag fly and get it on with the pseudo-gourmet recipes we didn’t have time to make during the week. Breakfast is easy peasy low carb keto French Toast with a smoked pork & venison sausage link. Lunch is BBQ Pulled Pork on a mound of Creamy Ranch Coleslaw. Dinner, oh yum. Enjoy Mustard Glazed Salmon, Garlic Green Beans and a Super-Greens & Feta Salad with House Vinaigrette. Tears of low carb keto joy. There’s even room for dessert, sugar free gelatin. Keto, gluten free, low carb comfort. It’s is also VERY diabetic friendly. Who would be hungry on this meal plan? The full Page 4 friendly day rings in at 20g total, non-netted carbs.
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Grilled Pork Chops with Pico De Gallo – Dr. Westman’s No Sugar No Starch Diet Week 2|Day 5
Fluffy Chix Cook prepares Day 12, or Week 2|Day 5 of Dr. Westman’s and Duke Lifestyle Medicine Clinic’s No Sugar No Starch Page 4 Meal Plan, featuring low carb favorites. We confess to a bias for over medium fried eggs and bacon. It’s a ketogenic lifestylers best breakfast. Fill up with super creamy egg salad that carries just a tiny bit of heat and bonus…low carb keto crackers with which to eat them! Dinner is a hearty grilled pork chop with fresh Pico de Gallo, avocado and an easy coleslaw vinaigrette. There’s even room for dessert, sugar free gelatin. Keto, gluten free, low carb comfort. It’s is also VERY diabetic friendly. Who would be hungry on this meal plan? The full Page 4 friendly day rings in at 20g total, non-netted carbs.
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Leftover Thursday – Dr. Westman’s No Sugar No Starch Diet – Week 2 | Day 4
Fluffy Chix Cook prepares Day 11, or Week 2|Day 4 of Dr. Westman’s and Duke Lifestyle Medicine Clinic’s No Sugar No Starch Page 4 Meal Plan, featuring low carb leftovers. Today is the day to clean out any servings and portions of meals stored in the fridge or in DS9 (Deep Space 9 aka the chest freezer). Let’s start with a low carb hearty breakfast BOB. Lunch is a salad we call Po’k Salad Annie after the song from Elvis, although here, “Po’k” stands for “pork,” not a type of weed. Dinner is leftover Great Steak, Roasted Mashed Cauliflower and a side salad. There’s even room for dessert, sugar free gelatin. Keto, gluten free, low carb contented, bliss. It’s is also VERY diabetic friendly. Who would be hungry on this meal plan? The full Page 4 friendly day rings in at 20g total, non-netted carbs.
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I Ain’t No Chicken Fajita Salad – Dr. Westman’s No Sugar No Starch Diet Week 2|Day 3
Fluffy Chix Cook prepares Day 10, or Week 2|Day 3 of Dr. Westman’s and Duke Lifestyle Medicine Clinic’s No Sugar No Starch Page 4 Meal Plan, featuring a low carb hearty breakfast Fluffy Chix like to call Green Eggs ‘n Beef, a winning combination of fresh cilantro, jalapeno, Skillet Beef 2, cheddar and fluffy scrambled eggs with a salsa “hat”. It’s more Skillet Beef 2 (to the rescue), with Beefy Blue Cheese Boats for lunch. Another “big salad” for dinner in the form of a Chicken Fajita Salad, rounds out a perfect day. Folks the grilled chicken breast comes to you courtesy of freezer diving and Lucky Leftovers. Score! There’s even room for dessert, sugar free gelatin and Whipped Cream. Keto, gluten free, low carb contentment, they like to call the full-belleh-campaign. It’s is also VERY diabetic friendly. Who would be hungry on this meal plan? The full Page 4 friendly day rings in at 20g total, non-netted carbs.
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The Heater – Dr. Westman’s No Sugar No Starch Diet – Week 2 | Day 2
Fluffy Chix Cook prepares Day 9, or Week 2|Day 2 of Dr. Westman’s and Duke Lifestyle Medicine Clinic’s No Sugar No Starch Page 4 Meal Plan, featuring a low carb 2×2 breakfast of 2 fried eggs and 2 strips of bacon. It’s Po’k Salad Annie for lunch, aka mixed salad with a leftover pan seared pork chop. Dinner is an easy meal utilizing leftover steak, we like to call The Heater, a Texan’s take on low carb keto cheese steak There’s even room for dessert. Keto, gluten free, low carb heaven that is also VERY diabetic friendly. Who would be hungry on this meal plan? The full Page 4 friendly day rings in at 20g total, non-netted carbs.
