Keep in mind that Parker Medical Weight Loss PERSONALIZES every treatment plan. You may not be prescribed the particular diet as represented. These resources are provided as an aid in general. If anything contradicts Dr. Parker’s medical advice, please follow Dr. Parker’s advice.

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Sample Food Week

BreakFast

Baked Eggs and Bacon Avocados

Ingredients:
  • 3 g net carbs
  • 1⁄4 tsp salt
  • 4 slices bacon
  • 1⁄4 tsp pepper
  • 4 avocados, halved
  • 8 large eggs
  • 1 Tbsp chopped fresh chives
Preparation Method:

Preheat oven to 425°F. Cook bacon in a large skillet over medium heat until crisp; crumble bacon. Scoop out about 2 Tbsp flesh from each avocado half so that an egg will fit. Save flesh for another use. Place avocado halves snugly in a small baking dish. Crack 1 egg into each avocado half. Bake 15 to 20 minutes or until egg whites are set and yolks are cooked to desired doneness. Remove from oven, and sprinkle with salt, pepper, and chives.

Lunch

Greek Turkey Roll Ups

Ingredients:
  • 3 g net carbs
  • 2 cups arugula
  • 2 Tbsp extra virgin olive oil
  • 1 Tbsp red wine vinegar
  • 1⁄4 cup thinly sliced red onion
  • 1⁄4 tsp dried oregano
  • 1⁄4 cup pitted kalamata olives
  • 11⁄2 lb low-sodium roasted turkey breast slices
  • 1⁄2 cup thinly sliced English cucumber
  • 1⁄4 cup thinly sliced roasted red bell pepper
Preparation Method:

Combine arugula, oil, vinegar, and oregano; toss and set aside. Stack turkey slices in 4 piles on a flat work surface. Layer cucumber, red pepper, onion, olives, and arugula mixture onto the left side of ham stacks. Starting with the left side, tightly roll up each stack. Wrap roll-ups in parchment paper to secure. Cut in half, if desired.

Dinner

Skillet Chicken with Spinach Cream Sauce (Main: 3g carbs)

Ingredients:
  • 6 (4-oz) boneless, skinless chicken breasts
  • 1⁄3 cup freshly grated Parmesan cheese
  • 1⁄4 cup white wine
  • 3 Tbsp olive oil
  • 1⁄2 cup heavy cream
  • 2 tsp Dijon mustard
  • 2 Tbsp butter
  • 2 cloves garlic, minced
  • 2 (5-oz) pkg spinach
Preparation Method:

Sprinkle chicken lightly with salt and pepper. Cook chicken, in batches, in hot oil in a large, deep skillet 4 to 5 minutes per side or until done; remove from skillet. Melt butter in skillet over medium heat; add garlic. Cook, stirring occasionally, 30 seconds. Add spinach, in batches, and cook 2 to 3 minutes or until wilted. Add wine; bring to a boil, reduce heat, and simmer 1 minute. Add cream, mustard, and half of cheese; simmer, stirring occasionally, until sauce is thickened. Return chicken to skillet, and cook 1 minute. Sprinkle with remaining cheese.

Oven Roasted Green Beans (Side: 7g carbs)

Ingredients:
  • 11⁄2 lb green beans, trimmed
  • 1 tsp salt
  • 3 Tbsp olive oil
  • 1⁄2 tsp pepper
Preparation Method:

Preheat oven to 425°F. Place a large rimmed baking sheet in oven while preheating. Toss beans with oil, salt, and pepper; carefully arrange in a single layer on hot baking sheet. Bake 8 minutes or until crisp-tender.

BreakFast

Pan Roasted Ham and Cheddar Frittata
Topped with Mixed Greens

Ingredients:
  • 8g net carbs
  • 3 Tbsp olive oil, divided
  • chopped 8 large eggs
  • 1 Tbsp red wine vinegar
  • 1⁄2 tsp pepper
  • 3⁄4 cup shredded Cheddar cheese
  • 1 (5-oz) pkg spring mixed greens
  • 1⁄2 lb deli-sliced low-sodium ham
Preparation Method:

Preheat broiler to high. Heat 1 Tbsp oil in an ovenproof skillet over medium-high. Add ham; cook 3 to 4 minutes. Reduce heat to medium. Whisk together eggs, cheese, and pepper. Add egg mixture to pan; stir quickly. Cook, without stirring, until eggs begin to set. Transfer to oven; broil 3 to 4 minutes or until top is golden and eggs are firm. Combine mixed greens, 2 Tbsp oil, vinegar, and salt and pepper to taste; toss to coat. Top frittata with mixed greens before serving.

Lunch

Bacon and Green Onion Deviled Eggs

Ingredients:
  • 1 g net carbs
  • 8 large eggs
  • 8 slices center-cut bacon
  • 1⁄4 cup mayonnaise
  • 11⁄2 Tbsp Dijon mustard
  • 1⁄2 tsp pepper
  • 1⁄4 tsp salt
  • 2 Tbsp finely chopped green onion
Preparation Method:

Place eggs in a single layer in a large saucepan; add water to cover. Bring to a boil. Remove from heat; let stand, covered, 15 minutes. Drain; run cold water over eggs. Meanwhile, cook bacon, in batches, in a large skillet over medium heat until crisp. Crumble. Peel eggs, and cut each egg in half lengthwise. Scoop out yolks into a bowl. Add mayonnaise, green onion, mustard, pepper, and salt to egg yolks; mash to blend, and stir in bacon. Fill egg white halves with yolk mixture. Chill until ready to serve.

Dinner

Almond-Crusted Pork (3g carbs)

Ingredients:
  • 1⁄2 tsp salt
  • 1⁄2 tsp pepper
  • 2 large eggs
  • 1 cup almond flour
  • 2 Tbsp olive oil
  • 1 Tbsp butter
  • 1 Tbsp chopped fresh rosemary
  • 6 (5-oz) boneless center cut pork loin chops
Preparation Method:

Sprinkle pork with salt and pepper. Beat eggs lightly in a shallow bowl. Place flour in a second shallow bowl. Dip pork in egg, allowing excess to drip off. Dredge in flour. Cook pork, in batches, in hot oil in a large nonstick skillet over medium-high heat 4 minutes per side or until well browned. Add butter and rosemary; cook 1 minute, tilting skillet slightly to spoon melted butter over pork.

Creamy Mashed Caulilower (5g carbs)

Ingredients:
  • 2 heads cauliflower (about 3 lb), cut into florets
  • 1⁄4 cup whole milk (or use sour cream)
  • 3 Tbsp butter
  • 1⁄2 tsp salt 1⁄2 tsp pepper
Preparation Method:

Steam cauliflower in a steamer basket over boiling water 12 to 15 minutes or until tender. Carefully transfer cauliflower to a food processor. Add butter and milk; pulse until smooth, scraping sides as needed. Stir in salt and pepper.

BreakFast

Savory Breakfast Muffins

Ingredients:
  • 2.6 g net carbs per Muffin
  • 1/2 c almond flour
  • 1/2 t baking powder
  • 1/8 t onion salt
  • 1/8 t pepper
  • 1/8 t cayenne
  • 1/8 t paprika
  • 2 eggs
  • 1/3 c whole fat cottage cheese
  • 1 T grated Parmesan
  • 1 T chopped fresh parsley
  • 1/4 c crumbled feta cheese
  • 1 chopped green onion
Preparation Method:

Preheat oven to 400. Lightly grease 5 muffin cups. Stir together the flour, baking powder, salt, pepper, cayenne, and paprika. Make a well in the center of the flour mixture and stir in remaining ingredients until just blended. Divide batter evenly among muffin cups. Bake 22-24 minutes.

Lunch

No-Crust Sausage Quiche

Ingredients:
  • 3 g net carbs
  • 1 Tbsp olive oil
  • 1 clove garlic, minced
  • 1 cup grape tomatoes, halved
  • 1⁄4 tsp pepper
  • 1⁄2 cup thinly sliced fresh basil
  • 1⁄2 cup pitted kalamata olives, halved 8 large eggs
  • 1 lb Italian ground pork sausage, casings removed
Preparation Method:

Preheat oven to 375°F. Cook sausage in hot oil in a large skillet over medium heat 5 to 6 minutes or until sausage is browned and crumbly. Add garlic, tomatoes, and olives; cook 2 to 3 minutes. Remove from heat. Spread sausage mixture in bottom of a greased 9-inch pie plate. Whisk together eggs and pepper. Pour over sausage mixture. Bake 25 minutes or until center is set. Let stand 5 minutes before cutting into wedges; sprinkle with basil.

Dinner

Beef and Cheese Stuffed Peppers (6g carbs)

Ingredients:
  • 1 onion, chopped
  • 11⁄2 Tbsp olive oil
  • 13⁄4 lb ground beef
  • 2 cloves garlic, minced
  • 1⁄2 tsp salt 1⁄2 tsp pepper
  • 2 tsp ground cumin
  • 6 green bell peppers
  • 1 cup chicken broth
  • 1 (10-oz) can Rotes
  • 2 tsp chili powder
  • 2 Tbsp chopped fresh cilantro
  • 21⁄2 cups shredded Monterey Jack cheese
Preparation Method:

Cook onion in hot oil in a large skillet over medium-high heat 5 minutes or until tender. Add beef, and cook 5 minutes or until browned and crumbly; stir in garlic, salt, pepper, and cumin. Cut off top of each bell pepper, and carefully scoop out seeds and membranes. Fill peppers with beef mixture. Arrange peppers in a 5- or 6-quart slow cooker; top with broth, tomatoes, chili powder, and cheese. Cover and cook on LOW 6 hours or until peppers are tender; sprinkle with cilantro before serving.

Tomato Avocado Tossed Salad (5g carbs)

Ingredients:
  • 1 avocado, cubed
  • 1⁄2 cup cherry
  • tomatoes, halved
  • 3 cups chopped romaine lettuce
  • 4 Tbsp olive oil
  • 3 Tbsp balsamic vinegar
  • 2 tsp lemon juice
  • 1⁄2 tsp salt
Preparation Method:

Combine avocado, tomatoes, and lettuce in a large bowl. Whisk together oil, vinegar, lemon juice, and salt. Drizzle over salad, and toss; let stand 5 minutes before serving.

BreakFast

Savory Breakfast Cookies

Ingredients:
  • 3.5 g net carbs per Cookie
  • 8 oz cream cheese, softened
  • 3 large eggs, room temperature
  • 1/4 c coconut flour plus 2 T
  • 2 t baking powder
  • salt and pepper to taste
  • 1/2 t garlic powder
  • 1 c shredded Cheddar
  • 6 slices bacon, cooked and crumbled
  • 1/4 pound breakfast sausage, cooked and crumbled
Preparation Method:

Preheat oven to 350 and line baking sheet with parchment paper. Using a mixer, combine cream cheese with eggs until smooth. Add coconut flour, baking powder, salt, pepper, and garlic powder until well combined. Stir in sausage, bacon, and Cheddar. Spoon into 8 mounds onto baking sheet. Using wet hands, press mounds down into 1 inch. Bake 20-25 minutes.

Lunch

Parmesan Chicken "Risotto"

Ingredients:
  • 4 g net carbs
  • 8 slices bacon, chopped
  • 1 Tbsp olive oil
  • 2 cloves garlic, minced
  • 1 cup organic chicken broth
  • 1 Tbsp Italian seasoning
  • 3 cups shredded rotisserie chicken
  • 6 Tbsp grated Parmesan cheese
  • 1⁄4 cup chopped green onions
  • 2 (12-oz) pkg frozen riced cauliflower
  • 1 (8-oz) pkg sliced baby portobello mushrooms
Preparation Method:

Cook bacon in a large skillet over medium heat until crisp; drain, reserving drippings in skillet. Add oil to drippings. Cook mushrooms and garlic in hot drippings in skillet over medium heat until mushrooms are browned and onion is tender. Stir in cauliflower, broth, and Italian seasoning. Cook, stirring occasionally, until liquid is evaporated and cauliflower is tender. Stir in chicken, green onions, and 3 Tbsp cheese; cook 2 minutes. Sprinkle with bacon and 3 Tbsp cheese.

Dinner

Meat Lovers Pizza Soup (7g carbs)

Ingredients:
  • 1 small onion, chopped
  • 2 cloves garlic, minced
  • 2 tsp Italian seasoning
  • 1 (16-oz) pkg ground Italian sausage
  • 1 (3.5-oz) pkg sliced pepperoni, chopped
  • 1 (32-oz) carton low-sodium chicken broth
  • 11⁄2 cups low-sodium diced tomatoes
  • 11⁄2 cups low-sodium tomato sauce
  • 2 Tbsp low-sodium tomato paste
  • 13⁄4 cups shredded mozzarella cheese
Preparation Method:

Cook sausage, pepperoni, onion, and garlic in a large Dutch oven 8 to 10 minutes or until sausage is browned and crumbly; drain well, and return to pot. Stir in broth, tomatoes, tomato sauce, tomato paste, and Italian seasoning. Bring to a boil; reduce heat, and simmer 20 minutes. Stir in cheese just before serving.

Italian Tossed Salad (2g carbs)

Ingredients:
  • 5 cups chopped romaine lettuce 1⁄2
  • cup olive oil vinaigrette dressing
  • 1⁄4 cup freshly grated Parmesan cheese
Preparation Method:

Toss lettuce with dressing; sprinkle with cheese.

BreakFast

Buttery Coconut Flour Waffles

Ingredients:
  • 4 g net carbs per Waffle
  • 4 tbsp coconut flour
  • 5 eggs separate whites from yolks
  • 4 tbsp granuated stevia
  • 1 tsp baking powder
  • 2 tsp vanilla extract
  • 3 tbsp milk full fat
  • 1/2 cup butter melted
Preparation Method:

In a bowl, mix the egg yolks, coconut flour, stevia, and baking powder. Add the melted butter slowly to the flour mixture, mix well to ensure smooth consistency. Add the milk and vanilla to the flour and butter mixture be sure to mix well. In another bowl, whisk the egg whites until fluffy. Gently fold spoons of the whisked egg whites into the flour mixture. Pour mixture into waffle maker and cook until golden brown.

Lunch

Broiled Salmon over Cobb Salad

Ingredients:
  • 5 g net carbs
  • 4 slices bacon
  • 1⁄2 tsp kosher salt
  • 1⁄4 tsp pepper
  • 1 avocado, sliced
  • 1⁄2 cup blue cheese dressing
  • 2 cups chopped tomatoes
  • 4 (5-oz) salmon fillets, thawed
  • 1 (18-oz) pkg chopped romaine lettuce
Preparation Method:

Preheat broiler. Cook bacon in a large skillet until crisp; crumble bacon. Season fish with salt and pepper. Broil 9 to 11 minutes or until fish flakes with a fork; break into large chunks. Combine lettuce, tomatoes, avocado, and bacon. Divide among 4 plates, and top with fish. Drizzle with dressing.

Dinner

Turkey Burgers with Lettuce Wraps and Avocado Mayo (6g carbs)

Ingredients:
  • 1⁄4 cup grated onion
  • 1⁄2 tsp pepper
  • 1⁄2 tsp salt
  • 3 Tbsp mayonnaise
  • 1 avocado, mashed
  • 2 cloves garlic, minced
  • 1 Tbsp Dijon mustard
  • 1 Tbsp Worcestershire sauce
  • 6 large romaine lettuce leaves
  • 2 Roma tomatoes, thinly sliced
  • 11⁄2 lb ground turkey (15% fat)
  • 1⁄2 cup shredded sharp Cheddar cheese
Preparation Method:

Combine turkey, onion, cheese, Worcestershire sauce, garlic, salt, and pepper. Shape into 6 large patties. Cook burgers, in 2 batches, in a large nonstick skillet over medium-high heat 4 to 5 minutes per side or until no longer pink. Combine avocado, mayonnaise, and mustard. Place each burger on a lettuce leaf; top with avocado mayonnaise mixture and tomatoes. Note: Mix and shape the patties the night before; chill patties until ready to cook.

Garlic Egplant Oven Fries (4g carbs)

Ingredients:
  • 3 Tbsp olive oil
  • 2 tsp garlic powder
  • 1⁄2 tsp salt
  • 1⁄2 tsp pepper
  • 1 large eggplant, cut into 2-inch strips
Preparation Method:

Preheat oven to 375°F. Place eggplant strips on a baking sheet. Drizzle with oil; sprinkle with garlic powder, salt, and pepper. Bake 30 minutes or until strips are crispy and browned.

BreakFast

Sausage Breakfast Scramble

Ingredients:
  • 2.5 g net carbs
  • 12 eggs
  • 1 T milk
  • salt and pepper to taste
  • 1/2 t garlic powder
  • 2 c shredded Cheddar
  • 1 pound breakfast sausage
  • 1 bunch green onions, chopped
Preparation Method:

In skillet over medium high heat, brown sausage. Reduce heat to medium and push sausage to one side of skillet. If there's not enough room for eggs, remove sausage from skillet. Combine eggs, milk, salt, pepper, and garlic powder and whisk. Pour into skillet and scramble to preference. When eggs are almost done, add in cheese and green onions.

Lunch

Beef Taco Salad

Ingredients:
  • 6 g net carbs
  • 1 lb ground beef
  • 1⁄2 tsp salt
  • 1⁄2 tsp pepper
  • 2 Tbsp water
  • 11⁄2 tsp chili powder
  • 11⁄2 tsp ground cumin
  • 3⁄4 cup fresh salsa
  • 1⁄2 cup sour cream
  • 1⁄4 cup sliced black olives
  • 1 cup shredded Cheddar cheese
  • 1 head romaine lettuce, shredded
Preparation Method:

Cook beef, chili powder, cumin, salt, and pepper in a large nonstick skillet over medium heat 8 minutes or until beef is no longer pink. Stir in water. Arrange lettuce in 4 bowls. Top with beef mixture, salsa, sour cream, cheese, and olives.

Dinner

Italian-Seared Cod with Feta (4g carbs)

Ingredients:
  • 1⁄2 tsp salt
  • 1⁄2 tsp pepper
  • coarsely chopped
  • 7 Tbsp olive oil, dividede
  • 1 red bell pepper, diced
  • 18 pitted kalamata olives,
  • 2 cloves garlic, minced
  • 1⁄4 cup chopped fresh basil
  • 2⁄3 cup crumbled feta cheese
  • 6 (5-oz) cod fillets, patted dry
  • 1 cup grape tomatoes, halved
Preparation Method:

Season fish with salt and pepper. Cook fish, in 3 batches, using 2 Tbsp hot oil per batch in a large nonstick skillet over medium-high heat 4 minutes per side or until fish flakes with a fork. Remove from skillet. Reduce heat to medium; add 1 Tbsp oil to skillet. Add bell pepper; cook 2 minutes. Stir in tomatoes and olives; cook 3 to 4 minutes or until tomatoes begin to brown, stirring often. Stir in garlic and basil; cook 15 seconds. Top fish with tomato mixture and cheese.

Mediterranean Roasted Caulilower (5g carbs)

Ingredients:
  • 11⁄4 lb cauliflower florets
  • 4 Tbsp olive oil
  • 1 Tbsp Greek seasoning
  • 1⁄4 tsp salt
Preparation Method:

Preheat oven to 350°F. Toss together cauliflower, oil, Greek seasoning, and salt on a rimmed baking sheet. Roast 20 to 25 minutes or until lightly browned and tender.

BreakFast

Breakfast Pepper Rings

Ingredients:
  • 5 g net carbs
  • 2 Red Bell Peppers
  • 8 Eggs
  • Coconut Oil
  • Salt
  • Pepper
  • 1/2 lb Breakfast Sausage
  • 4 Tbsp Shredded Parmesan Cheese
Preparation Method:

In a small skillet brown breakfast sausage and drain, then set aside. Cut peppers into 4 rings, removing sees. Heat 2Tbsp of Coconut Oil in a skillet over medium-high. Place peppers in the skillet and let them cook while the oil heats. Once the oil starts to sizzle crack one egg into each ring. Be sure to pour the egg into the ring slowly so it has time to seal around the bottom of the ring. Salt and pepper each ring to taste then add 2 Tbsp of sausage around the yolk of each ring. Cook eggs to desired doneness.

Lunch

Prosciutto-Wrapped Chicken

Ingredients:
  • 0 g net carbs
  • 3 Tbsp olive oil
  • 21⁄2 Tbsp butter
  • 2 cups low-sodium chicken broth
  • 6 (0.5-oz) slices prosciutto (or use bacon)
  • 6 (4-oz) boneless, skinless chicken breasts
Preparation Method:

Preheat oven to 450°F. Sprinkle chicken lightly with salt and pepper. Cook in hot oil in a large ovenproof skillet over medium-high heat 3 minutes per side or until browned. Remove from skillet. Wrap chicken with prosciutto and return to skillet, seam sides down. Transfer skillet to oven, and bake 10 to 12 minutes or until chicken is done. Remove chicken from skillet. Add broth to hot skillet. Bring to a boil, scraping skillet to loosen browned bits. Boil until reduced to 1⁄2 cup; remove from heat. Whisk in butter and salt and pepper to taste. Serve sauce over chicken.

Dinner

Shrimp Scampi over Zucchini Noodles (4g carbs)

Ingredients:
  • 3 Tbsp olive oil
  • 5 zucchini
  • 3⁄4 cup butter
  • 1⁄4 tsp salt
  • 4 cloves garlic, minced
  • 1 cup chopped onion
  • 1 tsp dried tarragon
  • 1⁄4 tsp pepper
  • 3 Tbsp olive oil
  • 11⁄2 Tbsp fresh lemon juice
  • 3 Tbsp minced fresh parsley
  • 2 lb frozen (thawed) shrimp, peeled and deveined
  • 1⁄2 cup white wine (or use chicken broth)
Preparation Method:

Use a spiralizer to cut each zucchini into noodle-shaped strands. Or cut zucchini lengthwise into 1⁄4-inch-thick slices, stack 3 slices at a time, and cut lengthwise into thin strips to resemble noodles. Spread zucchini across a clean towel. Sprinkle with salt. Let stand at least 10 minutes. Melt butter in a large skillet over medium heat; add onion and garlic. Cook 2 minutes. Add wine; cook until reduced by half, about 3 minutes. Stir in parsley, lemon juice, and tarragon; cook, stirring constantly, 1 minute. Pat dry shrimp with paper towels. Add shrimp; cook 3 to 4 minutes or until shrimp are pink and firm. Remove from skillet. Cook zucchini and pepper in hot oil over medium heat 2 minutes or until just tender. Top with shrimp mixture.

Sample food week

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Additional Reading

Additional Reading

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The Art and Science of Low Carbohydrate Living

The Art and Science of Low Carbohydrate Living

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Why we get fat: and What to do about it

Why we get fat: and What to do about it

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Wheat Belly: Lose the Wheat

Wheat Belly: Lose the Wheat

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Keto Clarity: Your Definitive Guide

Keto Clarity: Your Definitive Guide

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The End of Overeating

The End of Overeating

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Never Binge Again(tm)

Never Binge Again(tm)

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How to Eat Low-Carb Fast Food?

  1. Check the Online Nutrition Facts Before You OrderOrder
  2. Skip the Bun and FriesBun
  3. Avoid Anything Breadedbread
  4. Focus on Meat, Cheese and VeggiesMeat
  5. Salads Aren't Always the Healthy Choice. Check the NutritionSalads
  6. Skip the BBQ Sauce and Other Sugary CondimentsSauce