WIXLIB

Better Buys*I receive no kickbacks from productsA collection of better buy convenience foods. Great for people on the go and people who donot cook. Packaged foods with fewer sugars and starches and cleaner ingredients. Whenbuying packaged foods – ALWAYS READ LABELS!1. Read ingredients (not shown below). In general, choose options with fewer ingredients.2. Pick packaged foods which contain more protein than total carbohydrates.3. If calculating net carbs (carbohydrates): Net Carbs Total Carbs – Dietary FiberProtein:Total Carbs:Dietary Fiber:Net Carbs:Protein:Total Carbs:Dietary Fiber:Net Carbs:Which is a better option?

Meal Replacement Shakes ( 20g protein, 5g net carbs)“I need something to grab and go!” If that describes you, meal replacements are the way to go! If your life is fast pace,these take zero effort and still provide you with essential nutrients while curbing your appetite. Studies show mealreplacements can help shrink your body fat by providing a simple and tasty alternative to nutrient poor, high energyconvenience foods including: bagels, muffins, croissants, cereals, frozen waffles, instant oatmeal, pizza, and fast food.Quest Nutrition Ready to drink. 1.66/meal replacement Flavors: Chocolate, Vanilla, CarmelZone Perfect Carb Wise High-Protein Shakes. 1.80-1.90/meal replacement Flavors: Chocolate Marshmallow, Vanilla Ice Cream, Orange CreamZone Perfect Keto Shakes. 2.2-2.5/shake *only 10g protein Flavors: Butter Coffee, Pineapple Coconut, White Chocolate CoconutPremier Protein 30g High Protein Shakes. 1.8-2.50/meal replacement Flavors: Chocolate, Vanilla, Strawberries & Cream, Carmel, Cookies &Cream, Bananas & Cream, Peaches and CreamKetoCHOW Meal Replacements. 3.30-6.00/meal replacement Flavors: Chocolate, Vanilla, Mocha, Salted Carmel, Strawberry, Banana,Cookies & Cream *Requires addition of butter or heavy cream **Other recipes with powder available on KetoCHOW websiteProtein Bars ( 20 g protein, 5g net carbs)Ever find that you automatically eat the second you get home from school or work? It doesn’t matter what you ate forlunch, you’re still hungry when you walk in the door. It doesn’t matter that dinner is soon– you just want something toeat – cause you walked in the door – and eating is what you do when you get home. Reaching for a small mealreplacement (or any better buy snack) is a good way to re-direct your habit. *PRO TIP: Cut bars into small pieces, usestrategically to curb hunger and satisfy dessert cravings.QUEST Nutrition High Protein, Low Carb, Gluten Free, Keto Friendly Bars. Flavors: Cookies & Cream, Chocolate Chip Cookie Dough, S'mores, Mocha Chocolate ChipLove Good Fats Flavors: Peanut Butter Cholatey, Chocolate Chip Cookie Dough, Lemon Mousse, Cookies & Cream, MintChocolate Chip, Coconut Chocolate Chip, Rich Chocolatey Almond, Peanut Butter & Jelly

Frozen Meals ( 20g net carbs)With frozen meals, aim for more protein in the meal than carbohydrates – because protein is an essential nutrient andcarbohydrates are extra energy we do not need when shrinking body fat! Select frozen meals below contain moreprotein than net carbohydrates.Atkins. SPOTLIGHT BRAND. Generally a safe choice, pick any frozen meal from this brand.QUEST Nutrition Thin Crust Pizza 4-Cheese (27g protein; 6g net carbs) Supreme (20g protein; 6g net carbs) Spinach and Mushroom (28g protein; 5g net carbs) Uncured Pepperoni (28g protein; 6g net carbs) Meat Lovers (27g protein; 5g net carbs)Jimmy Dean Sausage & Cheddar Omelet Minis (13g protein; 6 net carbs) Gouda & Bacon Omelet Minis (14g protein; 6 net carbs) Sausage Egg and Cheese Casserole Bites (11g protein; 3 net carbs) Meat Lovers Casserole Bites (12g protein; 5 net carbs) Meat Lovers Loaded Sausage Bites (16g protein; 4 net carbs) Turkey Sausage, Egg & Cheese Loaded Sausage Bites (19g protein; 3 net carbs) Fully Cooked OR Ready to Serve Pork Sausage Patties OR Links (8g protein; 1 net carb) Fully Cooked OR Ready to Serve Turkey Sausage Patties OR Links (13g protein; 2 net carbs) Sausage Crumbles: Original, Turkey, or Meat lovers (10g protein; 2 net carbs) Simple Scrambles *ANY FLAVOR! ( 20g protein, 5g net carbs)Health Choice Grain Free Power Bowels Spicy Beef Teriyaki (18g protein; 5 net carbs) Chicken Marinara (19g protein; 5 net carbs) Basil Pesto Chicken (20g protein; 10 net carbs) Spicy Black Bean and Chicken (20g protein; 12 net carbs)Healthy Choice Simply Seamers Chicken Tikka Masala (17g protein; 12 net carbs) Grilled Chicken and Broccoli Alfredo (28g protein; 4 net carbs) Chicken and Vegetable Stir Fry (23g protein; 11 net carbs) Grilled Chicken Pesto & Vegetables (28g protein; 6 net carbs)Life Cuisine (from Lean Cuisine) Meatlovers Cauliflower Pizza Bowl (20g protein; 13 net carbs) Creamy Chicken & Riced Cauliflower Bowl (22g protein; 13 net carbs) Buffalo Style Chicken & Cauliflower Bowl (23g protein; 14 net carbs) Spicy Sausage & Riced Cauliflower Bowl (16g protein; 12 net carbs)Smart Ones Slow Roasted Turkey Breast (20g protein; 16 net carbs Creamy Basil Chicken (19g protein; 12 net carbs) Meatloaf (19g protein; 18 net carbs) Roast Beef & Gravy (19g protein; 14 net carbs) Crustless Chicken Pot Pie (18g protein; 17 net carbs) Ham & Cheese Scrambler (16g protein; 13 net carbs)Smart Made (by Smart Ones) Chicken Fried Cauliflower Rice Bowl (18g protein; 12 net carbs) Chicken with Spinach Fettucine (23g protein; 18 net carbs)

Better Buy ListBread/Buns/Wraps/Tortillas (net carbs per slice) Lettuce or Cabbage Leaf (0 net carbs) Thin Slim Foods Zero Carb Bread, Buns, and Bagels Kiss My Keto Bread (0-2 net carbs) L’Oven Fresh Zero Net Carbs Mission Carb Balance Tortillas (3-5 net carbs) Crepini Egg Thins (0 net carbs) Julian Bakery Keto Thin Wraps (1 net carb) Julian Bakery Keto Thin Bread (0 net carbs) Folios Cheese Wraps (1 net carb, 13g protein)*LACTOSE FREE Wasa Light Rye (3 net carbs) Trader Joe's Gluten Free Norwegian Crispbread (3net carbs) Schmidt 647 White or Italian Bread (6 net carbs) Pepperidge Farm Very Thin 100% Whole WheatBread (6 net carbs) ShopRite 40 Calories Bread Wheat (6 net carbs)Rice Pasta Frozen and Instant Cauliflower RiceShirataki RiceFrozen zucchini spiralsShirataki noodlesVeggies and cheesePasta Sauce Primal Kitchen Marinara and Alfredo Sauces Roa’s Mainara Victoria Marinara Sauce Muir Glen Portobella Mushroom Sauce Cucina Antica Pasta SauceCondiments Primal Kitchen – ultimate stop foro Salad dressingso Ketchupo BBQ sauceso Mayos G Hughes Sugar Free Sauces Sir Kensington’s Avocado Mayonnaise Newman’s Own Salsa Wholly Guacamole MinisFor Simple Recipes Check owCarbYum.comChips/Crackers Raw high fiber fruit and veggies QUEST Nutrition Nacho Chips Whisps Parmesan Crisps Pork Rinds FlackersDessert 1/4c Fresh Berries & Whipped CreamLilly’s Chocolate BarsHighKey Mini CookiesHighKey Baking MixesChocZero BarsEnlightened Ice CreamRebel Ice CreamMammoth CreameriesBreakfast Birch Benders Keto Pancake and Waffle Mix Lakanto Maple Flavored Syrup ChocZero Syrup HighKey Cereal Too Good Yogurt Livlo Keto Granola Julian Bakery ProGranolaMilk Unsweetened Almond MilkWhole Fat FairlifeCoconut milkSoda Sound Sparkling TeaLa CroixFlavored Sparkling WatersAlcohol Beer: Michelob Ultra or Corona PremierSpiked Seltzers: White Claw Corona SeltzerBubbly: Prosecco, ChampagneWhite Wine: Chardonnay, Sauvignon Blanc, PinotGrigioRed Wine: Cabernet Sauvignon, Pinot Noir, Merlot

Protein Powders Collagen – bones, ligament, tendonso Perfect Keto Collagen Peptideso Primal kitchen collagen fuelo Dr. Axe multi-collagen proteinBone Broth – dehydrated bone brotho NOW sports beef or chicken powdero Thrive Market Organic Beef Bone Broth Proteino Ancient Nutrition Chicken Bone Broth ProteinBeef Protein Isolate - muscle meato PaleoPro Paleo Protein PowderWhey – cow dairyo Concentrate 80% protein§ NOW sports Grass-Fed Whey Protein§ Tera’s Whey Organic Why Protein§ Natural Force Organic Whey *A2 milko Isolate 90% protein w/ less lactose§ Tera’s Whey Simply Pure Why Protein§ Biochem 100% Whey ProteinFrom Plantso Vega Protein PowderFor Smoothie Ideas Check Out Buyer Reviews – if you buy these items online read the reviews to check out what people do!Brand websiteskellyleveque.com

Creative Cooking By: DoctorsDishLevel 1: Microwave and No-Cook MealsCheck out what I cook for dinner on IG and FB @doctorsdishMainly Microwaved To make a meal, pick an item from each category.Follow package instructions for heating pre-cooked proteins and vegetables in the microwave. Simply allowshrimp to defrost. If desired, heat sauce in the microwave! Don’t hesitate to add butter to your meat andveggies, especially with lighter sauces. Look for sauces on the better buy list!Frozen and Pre-CookedProteinMeat BallsBurger PattiesSausage LinksGrilled ChickenShrimpSimple ScramblesFrozen or CannedVegetablesBroccoli FloretsCauliflower FloretsCauliflower RiceZucchini SpiralsVegetable BlendsSauerkrautPre-Made SauceMarinara SauceAlfredo SaucePestoBBQ SauceCheeseNo Sugar Salsa3 Meal Examples1. Grilled Chicken, Broccoli Florets and Primal Kitchen no Dairy Alfredo Sauce2. Beef Meat Balls, Zucchini Spirals, and Roa’s Marinara Sauce3. Shrimp, Cauliflower Rice, and Newman’s Own Mild SalsaFrom The Deli To make a meal, pick an item from each category.Rotisserie chicken is a solid go-to, some places have them pre-shredded (COSTCO!). Aim for cold cuts withoutadded sugar (no maple glazed ham). Find pre-boiled eggs or boil at home! Condiments from the better buylist! Bite right into the high fiber crunchy fruits and vegetables on this list.ProteinRotisserie ChickenCold CutsBoiled EggsCanned Tuna/Salmon/ChickenTuna/Egg/Seafood SaladCrunchCucumberSweet PepperPicklesCeleryButter Lettuce3 Meal Examples1. Rotisserie Chicken, Butter Lettuce, Cheddar Cheese2. Roast Beef, Sweet Pepper, G Hughes’s Sugar Free Honey Mustard3. Can of Tuna, Celery, Sir Kensington’s Avocado MayoExtraFlavored MayoSalad DressingCheeseGuacamoleBBQ Sauce

For Simple Recipes Check Out . Powders Collagen - bones, ligament, tendons o Perfect Keto Collagen Peptides o Primal kitchen collagen fuel o Dr. Axe multi-collagen protein Bone Broth - dehydrated bone broth o NOW sports beef or chicken powder o Thrive Market Organic Beef Bone Broth Protein o Ancient Nutrition Chicken Bone Broth .