Customized 7 days Low Carb Diet Meal Plan: Week 1

Table of the customized 7 days Low Carb Diet Meal Plan: Week 1

DaysBreakfast
( At 10 am)
Lunch
( At 2 pm )
Snacks
( At 4:30pm)
Dinner
( At 7 pm )
MondayIntermittent FastingChicken BurgerSpicy Roasted Nuts + Apple Cider Vinegar DrinkCrab and Shrimp Stuffed Salmon
TuesdayIntermittent FastingBlackened Tilapia with Zucchini NoodlesStuffed Egg + Apple Cider Vinegar DrinkBroccoli and Cauliflower with Cheese
WednesdayIntermittent FastingBacon Wrapped ChickenSalad Sandwich + Apple Cider Vinegar DrinkStuffed Steak Rolls
ThursdayIntermittent FastingPepper OmeletCinnamon Fat Bombs + Apple Cider Vinegar DrinkGrilled Shrimp Skewers
FridayIntermittent FastingTuna Stuffed PepperChicken Fritters + Apple Cider Vinegar DrinkBeef Salad
SaturdayIntermittent FastingPineapple Peach SmoothieCream Cheese with Herbs + Apple Cider Vinegar DrinkChili Salmon
SundayIntermittent FastingMushroom OmeletTomato Mozzarella Salad + Apple Cider Vinegar DrinkMac Salad

N.B :

  • Take Apple Cider Vinegar Drink at evening. This will keep you hydrated and prevent salt-water imbalance during your fasting hours.
  • Drink 2-3L of water daily mixing with a pinch of Himalayan Pink Salt for better and quick results. This would flush out toxins from body.
  • Use Organic Oil in your cooking.Customized 7 days Low Carb Diet Meal Plan: Week 1
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Recipes of the 1st week of Low Carb Diet Meal Plan 

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Day – 1

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Chicken Burger Recipe

Ingredients  

  • ½ Boneless Skinless Chicken Breasts 
  • ½ oz. Pork Rinds 
  • 1 1/3 tablespoons Parmesan Cheese
  • ¼ tablespoon Chili Powder
  • ¼ teaspoon Garlic Powder
  • ¼ teaspoon Onion Powder
  • Salt and Black Pepper to taste
  • 1 Egg
  • ½ tablespoon Water
  • 1 Keto Bun
  • 1 Lettuce Leaf
  • 1 tablespoon Ranch Dressing/any dressing of your choice

Preparation 

  1. Heat oven to 400°F and line the baking sheet with parchment paper.
  2. Crush the pork rinds into a fine crumb using a food processor.
  3. In a medium bowl combine the crushed pork rinds with parmesan, chili powder, onion powder, garlic powder, salt, pepper and mix well. Set aside.
  4. Whisk the egg with water in a bowl or soup plate and set aside.
  5. With one hand, dip the chicken into the egg mixture and toss into the pork rinds without touching them with your eggy hand. Using the other hand, toss the chicken around in the pork rinds then place onto the baking sheet.
  6. Repeat the process until everything has been used up.
  7. Bake for around 10 minutes. 
  8. Now slice the keto bun in half and assemble the burger with lettuce leaf, baked chicken and Ranch Dressing.

7 days low carb diet meal plan

Nutritional Information

  • Calories – 276 cal
  • Fat – 13g
  • Protein – 35.3g
  • Net Carb – 0.8g

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Crab and Shrimp Stuffed Salmon Recipe 

Ingredients  

  • ¾ oz. Cream Cheese, softened
  • ¼ can Lump Crab Meat
  • ½ tablespoon Fresh Parsley, chopped
  • 1 tablespoon Chopped Onion
  • ½ clove Garlic, minced
  • 2 Large Shrimp, cut into bite sized pieces
  • ½ tablespoon Capers, optional
  • 1 1/3 tablespoons Cooking Wine, white
  • 2 oz. Salmon Steak

Preparation  

  1. Preheat the oven to 350˚F.
  2. Take the softened cream cheese and mash it up a bit so it’s more of a creamy consistency.
  3. In a medium mixing bowl, add the crab, parsley onion, garlic and shrimp. Mix together.
  4. Fold in the softened cream cheese. Add salt and pepper to taste.
  5.  In a baking dish, add the cooking wine. Slit the steak down the center to form a holder for the stuffing. Place the steak in the glass dish. 
  6. Fill the “holder” with the stuffing mix. 
  7. Bake, uncovered, in the oven for 10-15 minutes (depending on the size of your salmon steak) at 350˚F.
  8. Top it with some keto mayonnaise, sriracha sauce and parsley for some extra flavor and serve.

7 days low carb diet meal plan

Nutritional Information

  • Calories – 210 cal
  • Fat – 11g
  • Protein – 21g
  • Net Carb – 4g

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Snacks: Spicy Roasted Nuts Recipe

Calories – 285 cal

Ingredients 

  • 1 1/3 ounces Pecans or Almonds or Walnuts
  • 1/6 teaspoon Salt
  • 1/6 teaspoon Olive Oil or Coconut Oil
  • 1/6 teaspoon Ground Cumin
  • 1/6 teaspoon Paprika or Chili Powder

Spicy Roasted Nuts Recipe

Preparation 

  1. Mix all the ingredients in a frying pan and cook on medium heat until the almonds are warmed through.
  2. Let cool and serve as a snack with a glass of Apple Cider Vinegar Drink.                                                       
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Apple Cider Vinegar Drink Recipe 

Calories – 84 cal

Ingredients 

  • 1 cup Lukewarm Water
  • 2 tablespoons Apple Cider Vinegar ( labeled as ‘with the mother’ )
  • ½  teaspoon Pink Himalayan Salt
  • 2 tablespoons Lemon Juice
  • 1 tablespoon Organic Honey 

Preparation 

  1. Combine all ingredients and stir.
  2. Enjoy !
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Day – 2 

Tilapia with Zucchini Noodles Recipe

Ingredients 

  • ½ Large Zucchini 
  • ¼ teaspoon Ground Cumin
  • 1/6 teaspoon Salt, divided
  • 1/8 teaspoon Smoked Paprika
  • 1/8 teaspoon Pepper
  • 1/10 teaspoon garlic powder
  • 1 Tilapia Filet ( 6 oz. )
  • ½ teaspoon Olive Oil
  • ½ Garlic Clove, minced

Preparation  

  1. Trim ends of zucchini. Using a spiralizer, cut zucchini into thin strands.
  2. Mix cumin, salt, smoked paprika, pepper and garlic powder; sprinkle generously onto both sides of tilapia. In a nonstick skillet, heat oil over medium-high heat. Cook tilapia until fish just begins to flake easily with a fork, 2-3 minutes per side. Remove from pan; keep warm.
  3. In same pan, cook zucchini with garlic over medium-high heat until slightly softened, 1-2 minutes, tossing constantly (do not overcook). Sprinkle with remaining salt. Serve with tilapia. 
  4. Optional : You can add some salsa over tilapia.

7 days low carb diet meal plan

Nutritional Information

  • Calories – 203 cal 
  • Fat – 24g
  •  Protein – 34g
  • Net Carb – 6g
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Broccoli and Cauliflower with Cheese Recipe 

Ingredients  

  • 2 oz. Cauliflower, Chopped
  • ¼ pound Broccoli, Chopped
  • ¾ ounces Leeks
  • 2½ tablespoons Shredded Cheddar Cheese
  • 1½ tablespoons Butter
  • 1 tablespoon Heavy Cream
  • 2 tablespoons Fresh Thyme
  • Salt and Pepper to taste

Preparation7 days low carb diet meal plan

  1. Chop all vegetables into bite-sized pieces.
  2. Place a skillet over medium-high heat and fry the vegetables in butter until golden brown.
  3. Add remaining ingredients and stir until the cheese is melted. Season to taste.

Nutritional Information

  • Calories – 367 cal
  • Fat – 31g
  • Protein – 14g
  • Net Carb – 9g

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Snacks: Stuffed Eggs Recipe

Calories – 326 cal

Ingredients 

  • 2 Hard Boiled Eggs
  • ½ teaspoon Tabasco
  • 2 tablespoon Keto Mayonnaise
  • ½ pinch Salt
  • 2 peeled and cooked Shrimp
  • 1 slice Bacon, cooked and crumbled
  • Fresh Dill

Preparation 

  1. Peel the hard boiled eggs and split them in half. Scoop out the yolks.
  2. Mash the yolks with a fork and add Tabasco, salt and keto mayonnaise.
  3. Add the mixture using two spoons, to the egg whites and top with a shrimp and bacon crumbles on each.
  4. Garnish with dill and serve with a glass of Apple Cider Vinegar Drink.

      

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Day – 3 

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Stuffed Steak Rolls Recipe

Ingredients 

  • ¼ lb Flank Steak, trimmed & butterflied
  • Salt and Black Pepper to taste
  • ¼ tablespoon Butter
  • ½ clove Garlic, Minced
  • 1/3 cup Fresh Baby Spinach, torn
  • 1 oz. Cream Cheese
  • 2/3 tablespoon Parmesan Cheese
  • 1/8 teaspoon Dried Parsley or fresh
  • 1/9 teaspoon Onion Powder
  • ¼ tablespoon Olive Oil

 Preparation  

  1. Preheat oven to 375. Butterfly steak by slicing horizontally across and then pound or tenderize steak until flat but not too thin. Set aside.
  2.  Heat butter in a skillet over medium-high heat. Add the garlic and sauté for a couple of minutes. Remove from heat, and stir in cream cheese, Parmesan cheese, parsley, and onion powder. Stir until creamy and combined.
  3. Season flat steak with salt and pepper.
  4. Spread the cream cheese mixture on the steak, then layer the spinach.
  5. Roll up steak and tie with kitchen twine about 1½ inches apart.
  6. Using a sharp knife, slice roll halfway between twine ties to make pinwheel – shaped rolls.
  7. Heat a heavy-duty skillet to medium high heat (if using the same skillet, then wipe out excess cream cheese from the pan with a paper towel before heating), and add the olive oil to the pan. 
  8. Transfer steak rolls to a baking dish, or place the oven-safe skillet in the oven and bake for 12 to15 minutes depending on the thickness of the steak rolls, or until meat reaches about 140 to 160 (60 to 70) on a meat thermometer.
  9. Remove from oven and cover loosely with aluminum foil and let rest for 5 minutes before serving. Remove twine, serve & enjoy.

7 days low carb diet meal plan

Nutritional Information

  • Calories – 312 cal
  • Fat – 21g
  • Protein – 27g
  • Net Carb – 2g

                              

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Snacks: Salad Sandwiches Recipe

Calories – 383 cal

Ingredients 

  • 2 ounces Romaine Lettuce
  • 1 tablespoon Butter or Keto Mayonnaise
  • 2 tablespoons Cheese of your liking
  • ½ Avocado, Sliced
  • 4 Cherry Tomatoes, Sliced

Preparation 

  1. Rinse the lettuce thoroughly and use it as a base for the toppings.
  2. Spread butter or mayonnaise on the lettuce leaves and layer the cheese, avocado and tomato on top. Enjoy with a glass of Apple Cider Vinegar Drink.

Salad Sandwich Recipe     

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Day – 4 

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Pepper Omelet Recipe

Ingredients  

  • 2 Large Eggs, whisked
  • 2 tablespoons Butter, divided
  • 1 tablespoon Onion
  • 1 tablespoon Red Pepper, diced
  • 1 tablespoon Green Pepper, diced
  • ½ oz. Bacon, chopped
  • 1 oz. Cheddar Cheese

Preparation  

  1. Preheat a skillet over medium heat.
  2. Add 1 tbsp butter and the vegetables. Cook until tender. Add bacon and cook 1 minute more.
  3. Add remaining butter and mix well. Pour eggs into the pan and reduce heat to medium low.
  4. Allow eggs to cook using a spatula to slowly lift the edges and allow uncooked egg to run underneath.
  5. Cook until set. Top with cheese, season with salt and pepper, remove from heat and cover 1 minute or until melted.
  6. Fold in half and serve. 

Pepper Omelet Recipe for low carb diet

Nutritional Information

  • Calories – 477 cal
  • Fat – 42.5
  • Protein – 21g
  • Net Carb – 2g
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Grilled Shrimp Skewers Recipe

Ingredients  

For the Grilled Shrimp

  • ¼ lb Jumbo Shrimp, peeled and deveined
  • 2/3 tablespoon Olive Oil
  • ½ teaspoon Cajun seasoning
  • Zest and Juice of ½ Lemon
  • 1/3 clove Garlic, minced

For the Cajun Butter Sauce

  • 2/3 tablespoon Butter, melted
  • 1/3 teaspoon Cajun seasoning
  • Zest and Juice of ½ Lemon
  • ¼ clove Garlic, minced

 Preparation  

To Make the Grilled Shrimp

  1. Heat up your grill while you prepare the shrimp. Add the peeled, deveined and dried shrimp to a bowl and set aside.
  2. In a small mixing bowl, add in the olive oil, cajun seasoning, garlic, lemon zest and juice. Whisk until well combined.
  3. Pour the mixture over the shrimp and toss to combine. Add the shrimp to skewers and grill for a few minutes on each side. While the shrimp is cooking, prepare the cajun butter sauce.

To Make the Cajun Garlic Butter

  1. Melt the butter in a saucepan over medium heat, then add in the garlic and sauté for about 15 seconds. Careful not to brown it, or it will become bitter.
  2. Add in the cajun seasoning lemon juice and zest. Allow to continue cooking for about 10 seconds longer, then remove from the heat. Serve on the side of the shrimp while still warm.

Instead of Cajun butter sauce, you can serve shrimp skewers with keto mayonnaise if desired.

Grilled Shrimp Skewers

Nutritional Information

  • Calories – 240 cal
  • Fat – 18g
  • Protein – 18g
  • Net Carb – 1g
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Snacks: Cinnamon Fat Bombs Recipe

Calories – 364 cal

Ingredients 

  • 3 tablespoons Butter
  • ¼ cup Unsweetened Shredded Coconut
  • ½ teaspoon Ground Cardamom (green)
  • ½ teaspoon Ground Cinnamon
  • ¼ teaspoon Vanilla Extract

Preparation  

  1. Bring the butter to room temperature.
  2. Roast the shredded coconut carefully over medium high heat, until lightly browned. This will create a delicious flavor, if you want you can skip this. Let it cool.
  3. Mix together butter, half of the shredded coconut and spices in a bowl. Chill mixture in the refrigerator for 5-10 minutes until slightly firm.
  4. Form into walnut sized balls. Then roll the balls into the remaining shredded coconut.
  5. Enjoy with a glass of Apple Cider Vinegar Drink.

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Day – 5 

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Tuna Stuffed Pepper Recipe

Ingredients 

  • One 5-ounce can White Meat Tuna packed in water, drained
  • 2/3 tablespoon Finely Chopped Red Onion
  • 2 2/3 tablespoons Keto Mayonnaise
  • 1/3 tablespoon Pickle Juice
  • 1/3 Hard-Boiled Egg, chopped (optional)
  • Salt and Pepper to taste
  • 1/6 teaspoon Paprika (to sprinkle on top of salad)
  • 3 Mini Peppers, cut in half (6 halves)

Preparation  

  1. Wash and clean the mini peppers. Cut them in half and remove the stem, ribs and seeds. Place the pepper halves on a plate and set to the side.
  2. In a medium mixing bowl, add in the canned tuna and break up the tuna with a fork. Transfer the chopped red onions, pickles, pickle juice, chopped hard-boiled egg and mayo. Mix together until combined. 
  3. Season with salt and pepper to taste. 
  4. Divide the tuna salad between the baby pepper halves. Sprinkle the tops of the tuna salad stuffed mini peppers with paprika.
  5. Enjoy!

Nutritional Information

  • Calories – 240 cal 
  • Fat – 14g
  •  Protein – 21g
  • Net Carb – 7g

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Beef Salad  Recipe

Ingredients 

Beef

  • ½ tablespoon Olive Oil
  • ½ tablespoon Fish Sauce
  • ½ tablespoon Grated Fresh Ginger
  • ½ teaspoon Chili Flakes
  • ½ lb Ribeye Steak

Salad

  • 3 (1¾ oz.) Cherry Tomatoes, halved
  • 1 oz. Cucumber, chopped into bite-sized pieces
  • 1¼ cups Lettuce, chopped into bite-sized pieces
  • ¼ (1 oz.) Red Onion, chopped into bite-sized pieces
  • ¼ cup Fresh Cilantro, chopped
  • ½ teaspoon Sesame Seeds
  • 1 (½ oz.) Scallion, chopped into bite-sized pieces

Dressing :- 2 tablespoons Ranch Dressing/Dressing of your choice

Beef Salad Recipe

Preparation 

  1. Mix all ingredients for the beef marinade and pour into a plastic bag. Add the beef and marinate for 10 minutes or more at room temperature.
  2. Take all the chopped vegetables, except the scallions, on a plate.
  3. Heat a frying pan over medium heat. Add sesame seeds to the dry pan, and toast them for a couple of minutes, or until they’re lightly browned and fragrant. Set aside.
  4. Pat the meat dry on both sides with paper towels. On high heat, sear for a minute or two on each side and then reduce heat to medium low, cooking until beef is medium, and then transfer to a cutting board.
  5. Fry the scallions for a minute in the same pan.
  6. Slice the meat, across the grain, into thin slices. Place beef and scallions on top of the vegetables.
  7. Top with roasted sesame seeds and serve with ranch dressing on the side.

Nutritional Information

  • Calories – 873 cal
  • Fat – 72g
  • Protein – 48g
  • Net Carb – 8g

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Snacks: Chicken Fritters Recipe

Calories – 370 cal

Ingredients  

  • 2½ tablespoons Coconut Oil / Olive Oil, for frying
  • ¼ small Yellow Onion, Diced
  • ½ Celery Stalk
  • 1/6 teaspoon Salt
  • 1/6 teaspoon Dried Oregano
  • 1/6 teaspoon Ground Cumin
  • 2¼ ounces Boneless Chicken Thighs, Skinless
  • 1 Egg
  • 2 tablespoons Almond Flour

Chicken Fritter RecipePreparation 

  1. Heat a cast iron skillet over medium high heat. Add in the oil and let it come to temperature while you prepare the fritters.
  2. Add the onion, celery, seasonings to the bowl of your food processor. Process until minced. Add the chicken thighs and the egg to the food processor and process until a thick paste forms.
  3. Put the coconut flour on a plate. Scoop out chicken paste, shape into a ball and put it on coconut flour mound, then turn it over to bread it all over with the flour.
  4. Gently toss between your hands to shake off excess flour and place it in a plate. Do the same procedure for all the chicken paste.
  5. When the oil is hot enough, add fritters to the oil, make sure they’re not touching. Fry for 3 minutes on each side. Place it over paper towel when it’s done. Serve it with a dollop of keto mayonnaise and a glass of Apple Cider Vinegar Drink.

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Day – 6 

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Pineapple Peach Smoothie Recipe

Ingredients 

    • ½ Frozen Banana
    • ¼ cup Peach – pitted and skinned
    • ¼ cup Pineapple – cut into chunks
    • 1 cup Coconut Milk
    • 1/8 teaspoon Nutmeg, optional
    • 1/8 teaspoon Cinnamon

Preparation 

  1. Place frozen fruits in a blender with all remaining ingredients and puree until smooth for about 30 seconds or so.
  2. Taste to adjust flavor and serve immediately. Enjoy. 

Nutritional Information

  • Calories – 140 cal
  • Fat – 4g
  • Protein – 1g
  • Net Carb – 10g

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Chili Salmon Recipe

Ingredients 

  • 5 oz. Salmon, boneless fillet
  • 1¼ oz. Butter
  • ½ teaspoon Chili Paste
  • 5 oz. Green Asparagus
  • 1¼ oz. Cherry Tomatoes
  • ½ tablespoon Olive Oil
  • ½ tablespoon Almonds, flaked or chopped
  • ½ tablespoon Fresh Thyme or Fresh Parsley
  • Salt

Preparation 

  1. Start with melting butter over medium heat. Heat until it gets a nutty scent and turns a nice toasty-brown color. Stir occasionally and make sure it doesn’t burn. Set aside but keep warm.
  2. First dilute the chili paste with some water or oil then brush or thinly spread chili paste all over the salmon. Salt generously.
  3. Fry for a few minutes on each side in a hot and spacious pan with a little olive oil.
  4. Cut the asparagus into 3-4 pieces and slice the tomatoes in half. Fry for a few minutes in a pan with a little oil. Salt and pepper to taste.
  5. Serve the salmon on a bed of vegetables with a few sprigs of any fresh herb, freshly roasted almonds and a splash of browned butter.

Chili Salmon

Nutritional Information 

  • Calories – 668 cal
  • Fat – 57g
  • Protein – 34g
  • Net Carb – 4g

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Snacks: Cream Cheese with Herbs Recipe

Calories – 460 cal

Ingredients

  • 4 oz. Cream Cheese
  • 1 teaspoon Olive Oil
  • ¼ cup Fresh Parsley or Basil, Chopped 
  • ½ Garlic Clove, Minced
  • ½ teaspoon Lemon Zest
  • 2 Celery Stalks / 1 Cucumber
  • Salt and Pepper to taste

Preparation  

  • Stir all ingredients except celery stalks into the cream cheese. Let sit in the refrigerator for at least 5 minutes to let all the flavors develop. Add salt if needed.
  • Rinse celery stalks and cut lengthwise and serve together with the soft cheese and enjoy with a glass of Apple Cider Vinegar Drink.
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Day – 7 

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Mushroom Omelet Recipe

Ingredients 

  • 3 Eggs
  • 2 tablespoons Butter
  • 2 tablespoons Whipping Cream
  • ¼ Yellow Onion, Chopped
  • 4 large Mushrooms, Sliced
  • Salt and Pepper

Preparation  

  1. Crack the eggs into a mixing bowl with a pinch of salt and pepper. Whisk the eggs with a fork until smooth and frothy.
  2. Melt the butter in a frying pan over medium heat. Add the mushrooms and onion to the pan, stirring until tender, and then pour in the egg mixture, surrounding the veggies.
  3. When the omelet begins to cook and get firm, but still has a little raw egg on top, pour whipping cream over the egg.
  4. Using a spatula, carefully ease around the edges of the omelet, then fold it over in half. When it starts to turn golden brown underneath, remove the pan from the heat and slide the omelet on to a plate.

Nutritional Information

  • Calories – 517 cal
  •  Fat – 44g
  • Protein – 26g
  • Net Carb – 5g

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Mac Salad Recipe

Ingredients 

  • 3 oz. Ground Beef
  • Salt and Black Pepper to taste
  • 1 1/3 oz. Romaine Lettuce
  • 3 tablespoons Chopped Tomatoes
  • 2 tablespoons Shredded Cheddar Cheese
  • 1 1/3 tablespoons Pickles, Diced

Dressing 

  • 1 1/3 tablespoons Keto Mayonnaise
  • 1/3 tablespoon Pickles, Diced
  • 1/3 teaspoon Dijon Mustard
  • ¼ teaspoon White Vinegar
  • 1/6 teaspoon Smoked Paprika
  • ¼ tablespoon Powdered Erythritol

Preparation  

  1. Cook ground beef in a skillet over high heat. Season with salt and black pepper. Stir fry, breaking up the pieces with a spatula, for about 5-6 minutes, until the beef is browned and moisture has evaporated. 
  2. Meanwhile, puree all the dressing ingredients in a blender. If dressing is thicker than you like, thin out with water or oil and puree again. Adjust sweetener to taste. Refrigerate until ready to serve.
  3. Combine the remaining salad ingredients in a bowl. Add the ground beef. Toss with dressing.

Mac Salad recipe

Nutritional Information

  • Calories – 368 cal
  • Fat – 31g
  • Protein – 18g
  • Net Carb – 2g

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Snacks: Tomato Mozzarella Salad Recipe

Calories – 438 cal

Ingredients 

  • 1¼ medium Tomatoes 
  • 2½ oz. Mozzarella Cheese 
  • 3 tablespoons Fresh Basil
  • ¾ tablespoon Olive Oil
  • 1 teaspoon Apple Cider Vinegar
  • ½ teaspoon Organic Honey
  • Salt to taste

Tomato Mozzarella Salad Recipe

Tomato Mozzarella Salad recipe for 7 days low carb diet meal plan for free

Preparation 

  1. Cut up the tomatoes and mozzarella into large slices.
  2. Place 1 slice tomato with another mozzarella and then add basil.
  3. Drizzle with vinegar, organic honey and olive oil.
  4. Sprinkle with a little salt.
  5. Chill for 15-20 minutes and serve with a glass of Apple Cider Vinegar Drink.

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