B R E A K F A S T O P T I O N S

Scrambled eggs with spinach and butter, smokedsalmon, cherry tomatoes. If you don't like salmon, addavocado or sliced cheese for extra fats and protein.

1SCRAMBLED EGGS & SPINACH

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3

4

5

Fried eggs with bacon and mushrooms, plus a side ofsauerkraut. Swap bacon for halloumi cheese, extramushrooms or avocado.

EGGS, BACON & MUSHROOMS

Tuna omelette from The Worktop. You can make somegrated cheese instead of or as well as tuna, swap thefish with mushrooms or shredded chicken.

TUNA OMELETTE

Full-fat, unsweetened yoghurt or coconut yoghurt withalmonds, walnuts, coconut flakes and blueberries. Ifadding any sweet syrups, use a sugar-free alternativelike a monk fruit syrup or Surkin 'golden syrup'.

YOGHURT, BERRIES & NUTS

Low-carb, high-protein smoothies like the blueberryone from here or peanut butter chocolate one fromhere.

LOW-CARB SMOOTHIE

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L U N C H O P T I O N S

Canned salmon (or tuna) salad with curry-spiced mayodressing - you can make a double batch of this salad tohave over two days. Get the recipe here.

1CREAMY SALMON/TUNA SALAD

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3

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5

You can make this chicken salad ahead of time andhave it with lettuce 'wraps', on a bed of baby spinachleaves or by itself. For a vegetarian version, try makingthis salad with shredded firm tofu and extraegg/walnuts. Get the recipe here.

CHICKEN WALNUT SALAD WRAPS

Egg roll in a bowl with ground beef & slaw veggies fromSweet Peas & Saffron. You can use ground beef, pork orchicken. For a vegetarian version, you could use plant-based mince or grated/diced tofu. Get the recipe here.

EGG ROLL IN A BOWL

Greek chicken & roast veggie bowls from WholesomeYum are great for meal prep. For a vegetarian version,grilled halloumi and a few chickpeas could work well orsome grilled plant-based sausages. Get the recipe here.

GREEK CHICKEN & VEGGIE BOWLS

Creamy kale Caesar salad with walnuts from Pure Wow -you can keep it vegetarian or add extra protein ofchoice. This would also work with Swiss chard or collardgreens. Get the recipe here.

CREAMY KALE CAESAR W WALNUTS

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D I N N E R O P T I O N S

Grilled chicken piccata + steamed broccoli,green beans and carrots with olive oil andsea salt. Get the recipe here.

1

GRILLED CHICKEN PICCATA

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3 4

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Greek-style Bolognese with zucchini noodles(can be made with any ground meat or aplant-based alternative). Get the recipe here.

GREEK-STYLE BOLOGNESE

Baked fish with Brussels sprouts & cherrytomatoes - this is a great meal that can bemade in the oven using one sheet pan orbaking tray. You can use any white fish orsalmon. Get the recipe here.

FISH WITH BRUSSELS SPROUTSSheet pan Jambalaya with cauliflower ricefrom Pinch Of Yum - this can be made withplant-based sausages and feta for avegetarian version. Get the recipe here.

SHEET PAN JAMBALAYA

Low-carb spinach mushroom quiche from Low-CarbMaven + green salad. Get the recipe here.

LOW-CARB QUICHE & SALAD

6

Ginger pork & green pepper stir-Fry from IHeart Umami can be served with myCauliflower Fried Rice or some baked sweetpotato noodles. Get the recipe here.

GINGER PORK & CAULI RICE

S N A C K S & T R E A T SThese are some ideas for snacks you can have if you feel the need to. Ideally, youshould have enough during your main meals to feel satiated and not need a snack.However, sometimes you have those extra active days or you have a smaller breakfastor lunch than usual and that's when a snack or two will come in handy.

Strawberries & whipped cream (or coconut cream)

2 squares of dark chocolate

Low-carb hot chocolate (cream, cacao + sugar-free sweetener)

Miso soup with seaweed & tofu bits

Celery sticks & hummus or guacamole

apple slices with peanut or almond butter

Olives

Beef jerky

A handful of nuts

A piece of fruit: kiwifruit, berries, rockmelon, papaya

A small low-carb smoothie

A cup of vegetable soup or bone broth

Radishes with cream cheese and chives

Cucumber & cheese slices

Edamame beans with sea salt & sesame oil

m e a l p l a nW E E K L Y

S

m

t

w

t

f

S

BREAKFAST LUNCH DINNER SNACK

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meal planB

B

B

B

B

B

B

S U N D A Y G R O C E R I E S

P R O D U C E

D A I R Y

F R O Z E N

P R O T E I N

P A N T R Y

M I S C

M O N D A Y

T U E S D A Y

W E D N E S D A Y

T H U R S D A Y

F R I D A Y

S A T U R D A Y

L

L

L

L

L

L

L

D

D

D

D

D

D

D

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L O W - C A R B M E A L I D E A S

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S W I T C H T H I S T O T H I S

Toast with jam

Cereal or sweet granola

with sweetened yoghurt

Spaghetti Bolognese

Mashed potatoes

Lunch sandwich

Fried rice

Ice cream

Milk chocolate

Peanut butter toast

Scrambled eggs

Nuts & seeds with plain

yoghurt and berries

Zucchini Noodles Bolognese

Cauliflower mash

Lunch salad bowl

Cauliflower fried rice

Low-Carb Ice Cream

Dark Chocolate

Peanut butter with apple

Bacon, eggs, berries

Egg muffins

Low-carb smoothie

Zucchini fritters

Scrambled eggs

Low-carb quiche

Mushroom sausage &

broccoli hash

Low-carb cream

cheese pancakes &

berries

Tuna avocado salad

Halloumi & veg bowl

Naked burrito bowl

Asian chicken salad

Low-carb poke bowl

Meatballs & veggies

Frittata & salad

Roast vegetable &

chorizo salad

Greek salad with

protein of choice

Fish & sweet potato

chips with veggies

Bun-less burgers

Soy garlic chicken &

cauliflower rice

Steak with mushroom

sauce & green veggies

Pulled pork bowls

Beef & veggie stew

Salmon & veggie sheet

pan baked dinner

B R E A K Y L U N C H D I N N E R

17

r e s o u r c e s

M O R E R E C I P E S

B R E A K F A S TE B O O K

U S E F U L T O O L S

S A L A D A D A YE B O O K

P A L E O P L A N S

M Y F I T N E S S P A LMost of the recipes on my

blog are suitable for the low-carb challenge. There aremany dairy-free, paleo-

friendly options too. Click onthe link above to browse.

My Paleo Breakfast Cookbookhas over 85 recipes, many ofwhich are suitable to a low-

carb challenge. If you get sickof eggs and bacon, check it out!

I have a blog post in which Ishare my absolute must-have

kitchen gadgets for healthyeating. Veggie spiralizer and a

food processor are great!

While a salad a day maysound boring to some, it isan easy way to lower your

carb intake. The key ismaking them satiating and

balanced - more like a mealthan a side.

This is a tool I use to trackmy meals and foods tocalculate carbohydrate

intake. You can download anapp on your phone or use

the website for free.

My free Paleo Reset is acollection of 8 weekly meal

plans with recipes andshopping lists. You can signup to download any of thematerial, which could be

useful during this challenge.

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DISCLAIMER

Before starting any new diet and exercise program please checkwith your doctor and clear any exercise and/or diet changes with

them before beginning. I am a qualified nutrition advisor andcoach but I am NOT a doctor or registered dietitian. I do not claim

to help cure any condition or disease. I do not provide medicalaid or nutrition advice for the purpose of specific health

conditions or disease.

For educational and informational purposes only.

While I draw on my prior professional expertise and backgroundin many areas, please acknowledge that I am supporting you in

my role exclusively as a challenge coach.

The information you receive in my emails, programs, services and

products do not take the place of professional medical advice.

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copyright© IRENA MACRI 2021

All rights reserved. No portion of this ebookmay be reproduced in any form without

permission from the publisher, except aspermitted by Australian copyright law. For

permissions contact: team@irenamacri.com

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