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Get Started on Low Carb – the 2-Week Challenge Do you want effortless weight loss, vibrant health or mind-blowing diabetes reversal on low carb? Here’s your simple step-by-step guide to easily get started today, and continue to amazing success.
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2 Contents Breakfast Options 3 Lunches and Dinners 4 Shopping List Week 1 7 Shopping List Week 2 8 Breakfast Recipes 9 Dinner Recipes 11 Avoiding Side Effects 17 Kitchen Clean-Out 18 Tell Your Family 19 For bonus tips and inspiration during the challenge please see dietdoctor.com/low-carb/get-started/week-1 .
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3 Scrambled Eggs (p 9) (with optional extras like salmon or bacon) Classic Bacon & Eggs (p 9) Omelet (p 9) Egg Muffins (p 10) (can be prepared in advance) Boiled Eggs with Mayonnaise (p 10) Dairy-Free Latte (p 10) Breakfast Options We recommend having scrambled eggs for breakfast every day, for maximum simplicity. But feel free to switch to any other breakfast below at any time. They are all very low in carbs (a few grams). (For even more options see the online guide at dietdoctor.com/ low-carb/get-started/breakfast-options )
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4 Sunday start Low-carb cheeseburger (p 11) Monday week 1 Pesto chicken (p11) Tuesday week 1 Chops marinated in red pesto (p11) serve w. broccoli / cauliflower in cheese (p13) Wednesday week 1 Low-carb pizza (p12) For maximum simplicity we recommend cooking only dinners, and then having leftovers for lunch every day. Feel free to add more mayo or butter to feel satisfied. Should you want to cook an extra lunch choose any strict low-carb meal at dietdoctor.com/low-carb/recipes/lunch-dinner (extra shopping required). Lunch out is not recommended. If necessary please follow guidelines at dietdoctor.com/low-carb/what-to-eat#dining-out . Lunches Dinners Please remember to cook enough for leftovers for lunch the next day
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5 Thursday week 1 Garlic chicken, (p12) serve with cauliflower mash (p15) Friday week 1 Low-carb Tex-Mex casserole (p12) Saturday week 1 Fried chicken breast with broccoli and cauliflower in cheese (p13) Sunday week 1 Lamb chops with herb butter and turnip gratin (TWO RECIPES!) (p13) Monday week 2 Brussels sprouts and hamburger gratin (p14) Tuesday week 2 Baked salmon with pesto (p14)
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6 Wednesday week 2 Creamy chicken casserole (p14) Thursday week 2 Hamburger patties with creamy gravy (p15) Friday week 2 Low-carb pizza (p12) Saturday week 2 Cauliflower lasagna (p16) Sunday week 2 Low-carb cheeseburger (p11)
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7 Shopping list – Week 1 (for 1 Person) Eggs Eggs, 25 Meat Ground beef, 1½ lbs. (700 g) Pork chops, 1 lb. (450 g) Pork shoulder chops, 2 or lamb chops, 4 Pepperoni, 2 oz. (50 g) Bacon, ½ lb. (225 g) Chicken breast,1½ lbs. (700 g) Chicken thighs, 1 lb. (450 g) Produce Avocado, 2 Onion, 2 Garlic, 1 head Leek, 1 Scallions, 1 Turnip, ¾ lb. (350 g) Cauliflower, 1 lb. (450 g) Broccoli, 1 lb. (450 g) Tomatoes, 2 Cherry tomatoes Romaine lettuce, 1 Leafy greens, 4 oz. (100 g) Mushrooms, a few (optional) Lemon, 2 Lime, 1 Fresh Herbs Chives Parsley Cilantro Basil Canned foods Crushed tomatoes, 1 can Red pesto, 4 oz. (100 g) Tomato paste Dijon mustard Mayonnaise Pickled jalapeños Dill pickle Olives (black/green) White wine vinegar (optional) Dairy Cheese, shredded 2 lbs.
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