The New Keto-Friendly South Beach Diet by Arthur Agatston M.D

Author:Arthur Agatston, M.D.
Language: eng
Format: epub
Publisher: Hay House
Published: 2019-11-04T16:00:00+00:00

DAY 11

BREAKFAST: Hard-boiled eggs with cheddar cheese

Prep: Hard boil 2 large eggs; peel and slice in half. Top with salt and pepper if desired, or for an extra kick, add a dash of hot sauce or smoked paprika. Add a 1-ounce serving of full-fat cheddar cheese on the side.

Coffee or tea

SNACK: Chai Tea Latte

LUNCH: Roast chicken with cooked broccoli and cauliflower

Prep: Use 3 ounces of leftover roast chicken from last night’s dinner. Serve 1 cup cooked broccoli and cauliflower medley as a side dish. For a quick, convenient option, look for a microwaveable, steamable broccoli and cauliflower medley in the frozen section of the supermarket.

Plain whole-milk Greek yogurt mixed with fresh dill and lemon juice, plus cucumber and bell pepper slices for dipping

Prep: Cut ½ medium cucumber and ½ large bell pepper into slices. For the dipping sauce, combine ½ cup yogurt, 1 to 2 teaspoons finely chopped dill, and a squeeze of lemon juice or make tzaziki sauce.

Make Ahead: Make extra tzazaki sauce to use as a dip or condiment in the upcoming days.

DINNER: Beef & Vegetable Stew, version without beans, and roasted asparagus (½ cup)

Prep: Preheat the oven to 400ºF. Lightly coat a baking dish with olive oil. Lay the asparagus in the dish, season with salt and pepper, and brush or very lightly drizzle with more olive oil. Bake for approximately 15 to 20 minutes.

Variation: Looking to add a flavor twist to your asparagus? After taking it out of the oven, sprinkle it with grated Parmesan cheese and a squeeze of fresh lemon juice.

Plan ahead: Save a serving of stew for tomorrow’s lunch.

SNACK: 1 square Chocolate Freezer Fudge

TOTAL DAILY NUTRITION: 1,276 calories ■ 56% fat ■ 27% saturated fat ■ 12% carbs ■ 29g net carbs ■ 32% protein

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