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Stall Breaker Meal Plan

If your carb count is out of control lately, you’re craving or simply stalled on Atkins, take three days and reset your keto clock. Choose your calorie range, mix and match 12 meals, use add-ons to up your calories and fat.

  • 3 Day high fat meal plan
  • Printable Stall Breaker recipes
  • Bulletproof Treats, Fat Bombs, Soul Bread

 

Breaking an Atkins diet stall involves trying something new – something different. Changing your ratio of fat to protein, and dropping carbs to rock-bottom levels are effective stall-busters.

End your weight loss plateau with three days of delicious – the stall breaker meal plan.

 

cauliflower parmesan cheese chips

The premise is simple: limit calories, drink high fat beverages and eat healthy high fat foods – spreading meals out throughout the day. This meal plan will keep you satisfied and full while you break your diet stall.

 

Using the Meal Plan

1. Choose three or four meals for each day of your meal plan. This will give you a starting base of 900-1200 calories each day.

2. Add remaining calories by eating delicious, high fat add-ons. Each add-on option is around 200 calories, very high fat and very low carb.

 

Find Your Daily Calorie Needs

Use the online keto calculator to find out how many calories you need to maintain your current weight.

Decide how many calories per day to eat during the plan.

For greater results, choose a plan that’s lower in calories than your daily required amount. This creates a calorie deficit, translating into fat loss.

All meals, desserts, snacks and beverages are very high fat – ensuring your weight loss is fat loss.

 

Low Carb Stall Buster Meals

Each stall breaker meal has around 300 calories. Eat any three or four meals on any day.

  • 3 meals each day = 900 calories. (average)
  • 4 meals each day = 1200 calories. (average)

Repeat the meals you enjoy – that’s fine to do for just a few days.

 

Stall Breaker Breakfast

  • Mini Mushroom Cheddar Quiche
  • Keto Lace Heart Pancakes
  • Bacon and Egg Crepe Pocket

 

Crustless Quiche Lorraine

Mini Mushroom Cheddar Quiche

Make ahead, store in fridge or freezer. Use leftover veggies to mix and match ingredients.

 

Mini-Crustless-Quiche-Lorraines

 

Mini Mushroom Cheddar Quiche Recipe

Mini Mushroom Cheddar Quiche

 

 

Keto-Lace-Heart-Pancakes

Keto Lace Heart Pancakes

For your stall breaker meal, one serving equals five keto pancakes (or half the pancake batter.)

Make a large batch and store in the fridge (lasts a few days) or freezer (lasts a month).

 

Keto-Lace-Heart-Pancake-cook

Drizzle the keto pancake batter onto the cook surface. Start with an outline and fill in with squiggles.

 

Chocolate-Keto-Lace-Heart-Pancakes

These keto pancakes work in chocolate (add cocoa powder) or mocha (add 1 tbsp strong coffee or espresso).

 

Lace Heart Keto Pancake Recipe

Lace-Heart-Keto-Pancakes-Recipe

 

 

Bacon-Egg-Crepe-Pocket

Bacon and Egg Crepe Pocket

This stall buster recipe is a little lower calorie than the rest. Be sure to add one ounce of cream cheese, a teaspoon of grass-fed butter or olive oil over the top.

 

Bacon-Egg-Crepe-muffin-tin

Bake your eggs in the oven instead. Fold crepes gently into muffin tins. Carefully add the scrambled eggs and cooked, chopped bacon.

 

breakfast-pizza-crepe

Top your extra crepes with copious amounts of protein like sausage, ham, eggs or bacon for a breakfast pizza.

 

Bacon and Egg Crepe Recipe

The Classic Buttery Crepe recipe is included below.

Bacon and Egg Crepe Pocket    No-Carb-Classic-Buttery-Crepe Recipe

 

Stall Breaker Lunches

  • Fresh Avocado Cucumber Salad
  • Crunchy Parm & Cheddar Chicken Bites
  • Two Carb Side Salad

 

Cucumber-Avocado-Salad

Fresh Avocado Cucumber Salad

Citrus blended with cool, fresh cucumber and healthy, high fat avocado. The spiralized veggies stay firm and crisp. This stall breaker recipe also works with zoodles.

 

Avocado Cucumber Salad Recipe

Fresh Avocado Cucumber Salad

 

Zoodles!

This inexpensive wonder creates uniform, curly ‘noodles’ and spirals from zucchini, cucumbers, carrots, sweet potatoes, turnips and other round or long vegetables.

Veggie Spiralizer Bundle

low-carb-veggie-zucchini-spiralizer

The veggie spiralizer is great for making curly fries, frittatas, salads and side dishes like zoodles – low carb “pasta” made from zucchini!

 

Crunchy Parm and Cheddar Chicken Bites-Recipe

Crunchy Parm & Cheddar Chicken Bites

Works with bite-size nuggets and chicken fingers. For added crunch, roll in unsweetened, shredded coconut.

 

Crunchy Chicken Bites Recipe

Crunchy-Parm-and-Cheddar-Chicken-Bites-Recipe

 

 

low carb side salad

Two Carb Side Salad

Convenient base salad with only two net carbs and plenty of veggie options.

 

two carb side salad with protein

Top your stall breaker salad with 4 ounces of protein and 1 tablespoon of full fat salad dressing, or olive oil and red wine vinegar.

 

Two Carb Side Salad Recipe

2-Carb-SIde-Salad-Recipe

 

 

Stall Breaker Snacks

  • Lemon Basil Spinach Ricotta Crepes
  • Bacon Wrapped Meatballs
  • Crispy Cauli Parm Chips

 

Spinach Ricotta Rolled Crepes

Lemon Basil Spinach Ricotta Crepes

Perfect make-ahead snack: slice into carb-controlled portions, wrap and store in the fridge.

Substitute feta or mozzarella cheese for the ricotta, kale or arugula for the spinach.

 

Spinach Ricotta Crepe Recipe

Lemon Basil Spinach Rolled Crepes

 

 

Bacon-Wrapped-Meatball

Bacon Wrapped Meatballs

Try these meatballs grilled, baked or add to a slow-cooker. For a quick stall breaker meal, eat 5 meatballs (280 cals), or 6 (336 cals).

 

Bacon Wrapped Meatball prep

Wrap meatballs in bacon and place seam side down on a sheet of foil, or place into muffin tins.

 

Bacon Wrapped Meatball Recipe

Bacon Wrapped Meatball Recipe

 

 

cauliflower parmesan cheese chips

Crispy Cauli Parm Chips

Crispy and savory, these super low carb chips add crunch when you crave it most.

Top your parmesan cauliflower chips with a bacon wrapped meatball.

 

Cauliflower Parmesan Chip Recipe

Crispy-Cauli-Parm-Chip-Recipe

 

 

Stall Breaker Main Meals

  • Rosemary Tilapia with Garlic Butter
  • Cilantro Chicken and Cauli Fried Rice
  • Feta Pepper Rolled Steak

 

Rosemary Garlic Tilapia with Butter Sauce

Rosemary Tilapia with Garlic Butter

This classic garlic butter sauce also works with chicken and beef.

Make a few extra servings to add to the side salad. Top with 1 tablespoon of full fat dressing or olive oil.

 

Rosemary Garlic Tilapia Recipe

Rosemary Garlic Tilapia with Butter Sauce

 

 

Cilantro Lime Chicken Cauli Rice

Cilantro Chicken and Cauli Fried Rice

This dish is excellent hot or cold. Roll leftovers up in a crepe and serve chilled for lunch.

 

Chicken Cauli Rice Recipe

Cilantro Chicken and Cauli Fried Rice

 

 

Spinach-Feta-Stuffed-Steak

Feta Pepper Rolled Steak

Pound out steak, add spicy peppers and cool feta cheese. Slice into perfect portions. Leftovers store and travel well for work or school.

 

Feta Pepper Rolled Steak Recipe

Feta-Pepper-Rolled-Steak-Recipe

 

 

Stall Breaker Add-Ons

After your base meals, enjoy a a few add-ons to achieve your meal plan calorie goal for the day.

Each high fat stall breaker add-on has around 200 calories.

  • Bulletproof Treats
  • Fat Bombs
  • Soul Bread

 

Bulletproof Coffee Butter Cream Pops

Bulletproof Treats

What are Bulletproof treats? Bulletproof treats leave you full, focused and energized for hours, crash-free – the perfect stall buster!

Health Benefits of Bulletproof Treats

  • Help you stay in ketosis
  • Accelerate fat loss
  • Promote muscle gain
  • Boost brain power
  • Increase mental clarity
  • Bump up energy levels

 

Bulletproof Coffee

BPC, or Bulletproof coffee is an upgrade for your regular cup of Joe. Healthy fats are blended and frothed into freshly brewed coffee.

Bulletproof coffee is satisfying enough to double as a meal.

high-fat-low-carb-Bulletproof-treats

Bulletproof how-to, plus 12 recipes for coffee, cocoa, candy, tea, to-go drops, ice cream, pops and mousse.

 

 

Seasonal Four Spice Fat Bombs

Fat Bombs

Increasing fat in your diet burns more stored body fat. Fat bombs are concentrated, delicious bites of healthy fat.

 

What’s a Fat Bomb?

Fat bombs are any high fat low carb recipe or food (Coconut oil, flaked coconut, Mascarpone cheese, cream cheese, macadamia nuts), usually 85% fat or more.

stall breaker fat bombs

Choose any fat bomb recipe (savory, citrus and sweet) plus a printable, 19 fat bomb recipe eBook.

 

 

soul break stall breaker

Soul Bread

Soul Bread is an Atkins Induction friendly, high fat low carb bread.

How is this possible? Soul Bread doesn’t have gluten or flour. Instead, Soul Bread uses isolate whey protein powder, baking soda, eggs and all-natural xanthan gum to get the fluffy rise and texture it’s famous for.

 

How To Eat Soul Bread

One slice+ makes a 300 cal meal. What’s the “plus?”

Top your Soul Bread with:

  • 1 tablespoon grass-fed butter
  • 2 oz chicken or beef, a thin slice of tomato and onion, 1 teaspoon mayo/olive oil, or a slice of avocado.
  • 1 oz cream cheese with garlic or herbs
  • 2 slices of bacon, 1 teaspoon mayonnaise, lettuce and a thin slice of onion or tomato.
  • 1 scrambled egg with chopped veggies, and butter or 1 oz cheese.

 

Original Soul Bread Recipe

Per Slice:  207 cals, 1 net carb, 17 fat, 14 protein.

Original-Low-Carb-Soul-Bread-Recipe

Click the recipe to view, print or save. Or grab all the Soul Bread recipe variations, including Bacon Cheddar, Lemon Blueberry, Toasted Onion, Cinnamon Pecan and Rosemary Garlic.

 

 

Almost Zero Carb Meal Plan

The Almost Zero meal plan is three easy days, one aggressive technique, and major fat loss.

inside almost zero carb meal plan

The plan is designed to break even the worst stall, and burn off large amounts of stored fat – in 3 days.

  • The Technique
  • 150 Recipes (100 under 1 net carb)
  • Sample Menus, Shopping List
  • Printable Planner

If what you’re doing isn’t working, get your meal plan now.

 

Keep Calm and Low Carb

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Category: Meal Plans, Stall Busters