High Veg, Fat-free fat, protein-enriched to maintain muscle mass, and anti-inflammatory with lean choice protein, removal of bad fats and spices.

• 3 mini sweet peppers – red, yellow and/or orange,
  
• 1 zucchini sliced and quartered
  
• Chopped red or white onion
  
• 3 to 4 handfuls of spinach
  
• ½ to 1 cup of chopped baby tomatoes
  
• lots of spices – I used Flavor God Cajun Lovers and Sweet and Tangy and Oh My Spice Sweet and Savory along with Franks Red Hot and Herbarmare Zesty Sea Salt Spice
  
• Take veggie out of the pan then respray the pan with coconut oil spray, and cook egg whites, then top the cooked egg whites on the veggie mix – add more hot sauce and salt and pepper as desired.

Dr. T Keto Tips: Two rules that must not be broken in all phases of the Hormone Diet Keto Style diet:

– You must consume at least two cups of cooked vegetables twice a day. They can be in the form of soups, baked, steamed, stir-fried, they can even be cold and added to a green salad. Cooked veggies have much more fiber than greens, cucumber, and celery. The fiber keeps you full and lowers insulin and harmful estrogen.
– You must never eat less than your required amount of protein to maintain your muscle mass daily (the formula is 1.6 grams of protein per kg of body weight – divide this number by four to find the amount per meal four times per day).