Day 2

 Before Breakfast: A Glass of Water

Breakfast: Scrambled Egg Protein Breakfast

Lunch: Roasted Brussels Sprouts

Dinner: Beef Stew

Snacks: Natural Nut Mix and/or Goji berries

Beverages: Water, Herbal Tea or Coffee (no sweetener or milk)

Scrambled Egg Protein Breakfast

Ingredients:

• 1-2 eggs, beaten together in a glass (0.3g of sugar, 0.6g carbs per 100g)
• 1 rasher of bacon, halved
• 1 small tomato, halved (2.6g sugar, 3.9g carbs per 100g)
• 3 button mushrooms, halved (1.9g sugar, 7g carbs per 100g)
• black pepper to taste

Directions:

1. Over a medium heat, fry bacon till crispy in a pan with a little olive oil. Add

mushrooms for last minute or so. Remove from pan and set aside.

2. Place the eggs in for 1 - 2 mins. Turn for 1 more min if desired.

3. Place tomato, egg, bacon and mushroom on plate.

4. Serve with parsley if desired

Roasted Brussels Sprouts

Ingredients:

• 2 cups Brussels sprouts (2.2g sugar, 9g carbohydrates per 100g)
• ½ onion, chopped (4.2g sugar, 9g carbohydrates per 100g)
• 3 garlic cloves, finely chopped (1g sugar, 33g carbohydrates per 100g)
• 1 Tbsp olive oil
• salt to taste

Directions:

Preheat oven to 375°F (190°C).

1. Toss all ingredients in a large mixing bowl. Line a baking sheet with

parchment paper and place a single layer of Brussels sprouts on it.

2. Roast for 30 minutes or until golden brown

Beef Stew

Ingredients:

• 1 lb (450g) cubed beef stew meat
• 2 cups homemade beef stock (or water)
• 1 small yam, peeled and cubed (4.2g sugar, 20g carbohydrates per 100g)
• 2 carrots, cut into pieces (4.7g sugar, 10g carbohydrates per 100g)
• 2 stalks celery, cut into pieces (1.8g sugar, 3g carbohydrates per 100g)
• 1 small onion, chopped (4.2g sugar, 9g carbohydrates per 100g)
• 1/2 red bell pepper, chopped
• 1 Tbsp vegetable oil
• ½ tsp dried rosemary
• ½ tsp dried parsley
• salt and ground black pepper to taste

*Add 1/2 cup mushroom and tomato if desired.

Directions:

1. In a large pot cook beef in oil over medium heat until it's browned. Stir in

rosemary, parsley, salt and pepper. Once it is boiling, cover and simmer on

low heat for 45 minutes.

2. Add yam, carrots, celery, pepper and onion. Cover and simmer for 30 more

minutes.

 Natural Nut Mix

Any mix of natural nuts for an evening snack. (They vary - usually have around 4g

sugar and 20g of carbs per 100g)

Check out thenutritional facts of nutshere