Meal prep is a great way to plan your meals for the week. We strongly recommend it. A man without a plan plans to fail. Below is a weekly calendar we have made for you to fill out your planned meals for the week and an area for a grocery list. You can also do this in your phone or through apps.

We have also prepared for you a list of possible options of meals and recipes for you to add to your calendar. You will pick one option for breakfast on Monday, lunch on Monday, dinner on Monday and if needed a snack. You will do this for every day of the week. You will still log these into your apps (My Fitness Pal, Lose It, Carb Manager) that track either your calories or net carbs and shoot for the goals you we have set. When making the plans for the week keep this in mind not to go over your set goals. You are not limited to the options listed in our document but these are good examples. Below is a list of Apps, Websites and Cookbooks we recommend to use.

Apps
• Mealime App (this is great to get recipes and have the ingredients automatically loaded to your Walmart or publix account)

Healthy Cookbooks
• The Defined Dish Cookbook
• Run Fast, Cook Fast, Eat Slow Cookbook
• Mediterranean Diet Cookbook: 550 Quick, Easy and Healthy Mediterranean Diet Recipes for Everyday Cooking

Low Carbohydrate Specific Recipes:
• Wholesome Yum Easy Keto Cookbook
• Dietdoctor.com
• Reddit.com/r/ketorecipes

Tips:
• Cut out all simple processed carbohydrates
• Cut out saturated fats, instead focus on healthy fats
• Eat natural: whole grains, lean meats, fruits, and vegetables
• Try to avoid canned foods like sauces or dressings as they contain lots of added sugars
• Make a calendar each week. Then write on it what you are planning to each day for all three meals. You can even use your phone for this if you please. There are apps as well. Buy all your ingredients before the week starts. You can either make all of your meals and store them in the refrigerator or freezer, or you can make them the night before or the day you are eating them. Whatever works best for you. I would suggest getting containers to go ahead and separate out your serving sizes and then writing on the containers with a label the number of calories or net carbohydrates.

Below is an example week with the totals: