Low Carb Spaghetti Casserole

INGREDIENTS

  • 4 Cups Cooked Spaghetti Squash flesh
  • I 24 ounce jar  
  • 1/2 pound Ground beef, cooked and crumbled
  • 1/2 pound Ground sausage, cooked and crumbled
  • 3 Cups Shredded Mozzarella cheese
  • Salt and pepper to taste
  • 50 Pepperonis 

INSTRUCTIONS

  1. Pre-heat the oven to 350F.  Spray an 9 X 13 casserole dish with cooking spray
  2. Add the spaghetti squash, marinara, ground beef, sausage, and 2 cups of the mozzarella to the casserole and stir to combine.  Season with salt and pepper to taste.  Top with remaining cheese.  
  3. Top with the pepperonis in a single layer.  Bake in the pre-heated oven for 25-30 minutes until hot and bubbly.  Remove from the oven, let cool for 5 minutes and serve.

10 Day Challenge Suggested Meals

Day 1 

Wake: 16 oz water 1/8 Teaspoon PHS

Optional: Fat Coffee, Keto NAT

Morning Exercise

Lunch Whenever Hungry (12-3PM)

Bacon broccoli salad

Chef Salad

Dinner 6:30

Crack Chicken

Green Beans

Day 2

Wake: 16 oz water 1/8 Teaspoon PHS

Optional: Fat Coffee, Keto NAT

Morning Exercise

Lunch Whenever Hungry (12-3PM)

Steak Salad

Dinner 6:30

Taco Tuesday with Cheese Shells and all the toppings

Day 3

Wake: 16 oz water 1/8 Teaspoon PHS

Optional: Fat Coffee, Keto NAT

Morning Exercise

Lunch Whenever Hungry (12-3PM)

Steak Salad 

Dinner 6:30

Lettuce wrapped cheeseburgers with egg and bacon.

Steamed broccoli

Day 4

Wake: 16 oz water 1/8 Teaspoon PHS

Optional: Fat Coffee, Keto NAT

Morning Exercise

Lunch Whenever Hungry (12-3PM)

Chicken Salad Boats

Dinner 6:30

Spaghetti Squash and meat sauce. 

Side Salad

Day 5

Wake: 16 oz water 1/8 Teaspoon PHS

Optional: Fat Coffee, Keto NAT

Morning Exercise

Lunch Whenever Hungry (12-3PM)

Left over Spaghetti squash and meat sauce)

Dinner 6:30

Easy Cheesy Pizza

Day 6

Wake: 16 oz water 1/8 Teaspoon PHS

Optional: Keto NAT

Morning Exercise

Breakfast:

Low Carb Pancakes and butter

Sausage or bacan

Lunch Whenever Hungry (12-3PM)

Chicken Salad boats

Dinner 6:30

Dinner out? Keep it whole foods and no sugar added or limit sugar. 

Day 7

Wake: 16 oz water 1/8 Teaspoon PHS

Optional: Keto NAT

Morning Exercise

Breakfast:

Omelet with bacon or sausage

Lunch Whenever Hungry (12-3PM)

Tuna Salad

Dinner 6:30

Steak NIGHT!

Green veggie. 

Day 8

Wake: 16 oz water 1/8 Teaspoon PHS

Optional: Fat Coffee, Keto NAT

Morning Exercise

Lunch Whenever Hungry (12-3PM)

Steak Salad

Dinner 6:30

Spaghetti squash and Chicken Alfredo sauce

Side Salad

Day 9

Wake: 16 oz water 1/8 Teaspoon PHS

Optional: Fat Coffee, Keto NAT

Morning Exercise

Lunch Whenever Hungry (12-3PM)

(Leftover Spaghetti squash and chicken alfredo)

Dinner 6:30

Taco Tuesday 

Day 10

Wake: 16 oz water 1/8 Teaspoon PHS

Optional: Fat Coffee, Keto NAT

Morning Exercise

Lunch Whenever Hungry (12-3PM)

Tuna Salad Boats

Dinner 6:30

Cheeseburger Stew

Congrats on finishing your 10 day Challenge!!! 

10 Day Challenge – At home option

Day 1 – 6

Warm up 5 minutes. Walk/Jog/Stairs what ever gets your heart rate closer to exercise levels.

As Many Reps As Possible (AMRAPs)  60 Seconds each exercise with 15 seconds rest in between. Cycle rest for 1 Minute. 2 to 4 rounds. 

5 minute cool down and stretch. Make sure to stretch Quads, Hips, and back!

Perform exercises while breathing in and out of your nose (if possible). This might be challenging at first, but it will help you achieve and know when you are in a good Fat Burning Zone

Day 1

  • Air Squats 
  • Mountain Climbers
  • Reachers
  • Side to Side Jumps (steps if low impact)
  • Burpee
  • Plank

Day 2

  • Jumping Jacks
  • Spider Man Mountain Climbers
  • SuperMans
  • Bicycle Crunch
  • Lunge
  • Side Planks

Day 3

  • Lunge
  • Sit Ups
  • Push Ups
  • Air Squats
  • Flutter Kicks
  • Side Plank 

Day 4

  • Air Squats 
  • High Knees
  • Supermans
  • Side to Side Jumps (steps if low impact)
  • Inch Worms
  • Plank

Day 5

  • Jumping Jacks
  • Spider Man Mountain Climbers
  • Burpees
  • Russian Twist
  • Step ups
  • Side Planks

Day 6

  • Lunges
  • Push Ups
  • Good Mornings
  • Sit Ups
  • Back extensions (towel helps)
  • Bicycle Kicks or in/outs

Day 7

Recovery day or low intensity day.

Choose ANY exercise or combination of cardio workouts for 30 minutes. This can be walking at a brisk pace, slow jog, Bicycle, or elliptical machine where you are 1) Breathing in and out of your nose and able to carry on. For me (Age 43, my Target Heart rate for recovery is 100 to 110 beats per minute) Don’t forget to stretch afterwards!

Day 8-10

As Many Reps As Possible (AMRAPs)  40 Seconds each exercise with 10 seconds rest in between. 

3 to 5 rounds.

Perform exercises while breathing in and out of your nose (if possible). This might be challenging at first, but it will help you achieve and know when you are in a good Fat Burning Zone

Day 8

  • Burpee
  • Good Morning
  • Side Burpee
  • Plank
  • 8 count body builders
  • Russian Twist

Day 9

  • Squat curl
  • Mountain Climber
  • Push Ups
  • Lung
  • Row or Reacher
  • Plank

Day 10

  • Inch Worm
  • Squat
  • Spider Man
  • Sit Ups
  • Side to Side
  • Front Jumping Jacks

10 Day Challenge – Gym Option

Gym Option 10 Day Challenge

Day 1

ExerciseSetsRepsRest
Barbell Back Squat31060-90 seconds
Barbell Incline Press31060-90 Seconds
Walking lunge210 each leg60-90 seconds
Dumbbell Fly310 each leg60-90 seconds
Dumbbell Squat21060-90 seconds
Overhead Barbell Press31060-90 seconds
Split Squat210 each leg60-90 seconds
Lateral Dumbbell Raise31060-90 seconds
Dips31030s
Standing calf Raise51060-90 seconds

Day 2

ExerciseSetsRepsRest
DeadLift31060-90 seconds
Wide Grip Pull Up31060-90 Seconds
Dumbbell RDL21060-90 seconds
Single Arm Dumbbell Row310 Each60-90 seconds
Rear Fly310 Each60-90 seconds
Upright Row360-90 seconds
Straight bar curl360-90 seconds
Hammer Curl30s
Standing calf raise60-90 seconds

Day 3

ExerciseSetsRepsRest
DeadLift31060-90 seconds
Wide Grip Pull Up31060-90 Seconds

Day 4

ExerciseSetsRepsRest
1aDeadLift31060-90 seconds
1bWide Grip Pull Up31060-90 Seconds
2aExerciseSetsRepsRest
2bDeadLift31060-90 seconds
3aWide Grip Pull Up31060-90 Seconds
3bExerciseSetsRepsRest
4aDeadLift31060-90 seconds
4bWide Grip Pull Up31060-90 Seconds
5aExerciseSetsRepsRest
5bDeadLift31060-90 seconds
6aWide Grip Pull Up31060-90 Seconds
6bExerciseSetsRepsRest

Day 5

ExerciseSetsRepsRest
Sprint510-15 Seconds1m
Fast jog 5 15m0

Day 6

ExerciseSetsRepsRest
Barbell Back Squat31260-90 seconds
Barbell Dead Lift31260-90 Seconds
Good Morning Dumbell31260-90 seconds
Step Up312 each60-90 seconds
Dumbbell Squat31260-90 seconds
Reverse lunge to HIGH KNEE31260-90 seconds
Glute Bridge310 each leg60-90 seconds
Walking Lunge420, 10, 10, Fail60-90 seconds
Standing calf Raise51260-90 seconds

Day 7

ExerciseSetsRepsRest
Walk or spin low Heart Rate30m

Day 8

ExerciseSetsRepsRest
Barbell Back Squat31060-90 seconds
Barbell Incline Press310 each leg60-90 Seconds
Walking Lunge31060-90 seconds
Dumbbell Fly31060-90 seconds
Dumbbell Squat31060-90 seconds
Overhead Barbeel Press31060-90 seconds
Split Squat310 each leg60-90 seconds
Lateral Raise31060-90 seconds
Skull Crusher310
Dips315, 12, fail
Standing calf Raise51260-90 seconds

Day 9

ExerciseSetsRepsRest
Hex Bar Deadlift31060-90 seconds
Wide grip Pullup31060-90 Seconds
Dumbbell RDL31060-90 seconds
Single Arm row310 each60-90 seconds
Rear Fly31060-90 seconds
Upright row31060-90 seconds
Straight bar curl31060-90 seconds
Hammer Curl420, 10, 10, Fail60-90 seconds
Standing calf Raise51060-90 seconds

Day 10

ExerciseSetsRepsRest
100 Jumping Jacks31260-90 seconds
100 Speed Bag31260-90 Seconds

Crack Chicken

Watcha Need:

2 lbs uncooked Chicken Tenderloins

8 oz Cream Cheese softened

8 ox mozzarella cheese

1 cup Bacon bits

2 scallions finely chopped

1 tsp Garlic powder

1 tsp onion powder

1 tsp Dill weed

1 tsp Pink Himalayan Salt

How to make it:

  1. Preheat the oven to 400 degrees. Olive oil or butter a large casserole dish.
  2. Put uncooked tenderloins in the dish.
  3. Mix together Cream cheese, half the mozzarella, half the bacon, half the scallions and all the other seasoning. Spread on top of tenderloins. Then sprinkle reaming bacon, scallions, and cheese on top
  4. bake for 30 minutes or until chicken reaches 160 degrees internal temp.