30-Day Menu

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30-Day Good-Carb Eating Plan
30-Day Menu


Ultimately, the amount of calories you consume makes the difference in weight gain or loss. However, eating a low-carb menu will help you to lose more fatty tissue and preserve lean muscle than a regular diet, because in activity you have less carbs to burn and the body turns to it's fat stores for energy. Also, without all the sugar in your bloodstream, you feel full longer (carbs increase appetite), your metabolism works at a more efficient level burning calories, and your energy level increases. Over time, if you find that you are not losing weight at a satisfactory level, cut out one of the snacks, but be sure to eat enough protein at the prior meal to keep you feeling full. The best snack to subtract is the after dinner snack. Eating calories earlier in the day gives your body more time to burn it off during normal activity. Ideally, you should not eat after 8:00 p.m., so this would be the ideal way to pare down the menu. Also add activity to your day to burn more calories, even while at rest. You can exchange foods on the menu for other low-carb choices. Just be sure to eat foods closest to their natural state avoiding any highly-processed foods. Eat plenty of fresh fruits* and vegetables and you will easily be on your way to reaching all your weight loss goals. In fact, you can eat as many vegetables as you want because the fiber will fill you up before calories become a concern. On the other hand, you'll want to steer clear of starchy foods, such as enriched pastas, potatoes, corn and refined rice, which ultimately turn to fat. Basically, these foods are all white, stay away from white food. Darker foods pack a nutrient punch, such as dark green, red and orange colored fruits and vegetables. *See list for Low-Glycemic fruits A very worthy investment when refining your meal choices is a book containing a complete nutritional breakdown of foods. It should count calories, fat, protein, carbohydrates, cholesterol and sodium. Use it to track the amount of carbs and calories you consume. For fat loss, you should be eating no more than 40-60 grams of carbs per day. As you'll see, I don't specifically list a beverage, as it is a personal choice, however, you should avoid sweetened juices & teas and fancy sugared coffees. Full-sugar sodas should also be avoided as they pack on calories. Diet sodas are not recommended due to their unhealthy chemical content and they are known to increase your appetite. Try to drink natural teas, herbal teas which have zero calories and are known to build your immune system. Drink alot of water to help flush unneeded calories out of your body, and drink sufficient low-fat milk for calcium benefits of strong bones and to turn on your fat-burning mechanism. Proper calcium intake and fat loss are directly linked in many studies. Milk contains about 12 carbs per 8 oz. It's a good idea to take a multi-vitamin daily to add any nutrients you may not be getting from your daily diet.

Week 1 Day 1- Monday Breakfast 1-2 whole eggs + 2 egg whites omelet (use no-cal cooking spray) Over fill with veggies (broccoli, bell peppers, mushrooms, onions, etc.) Sprinkle with Swiss or Monterey Jack cheese Glass of water; cup of tea or black coffee A.M. Snack 3-5 strawberries Handful of unsalted or lightly salted peanuts Lunch: 2 slices of turkey, lettuce and tomato, mayo Roll up inside 1-2 romaine lettuce leaves 1 c. clear broth soup with no pasta or rice, such as chicken, eggdrop, vegetable 1 c. water; unsweetened drink of choice Afternoon Snack: Broccoli and baby carrots dipped in ranch dressing 1 c. water or sugar-free drink Dinner: Baked chicken breast sliced over large salad of mixed dark greens and spinach (add as many vegetables as possible), sliced almonds or sunflower seeds, olives, etc. Dressing of choice or vinegar & olive oil 12 oz. of skim milk or drink of choice Large glass of water Late Snack 1 slice of American or cheddar cheese melt on 1 slice whole grain bread Water Tip: Late snack is optional. If you do not usually snack at night, dont start. However if you do snack at night regularly, try to cut out the afternoon snack and use it after dinner instead. Note: It is best to add calories earlier in the day to give your body time to burn them off before your metabolism slows down for the night. Tuesday Breakfast Peanut butter on 2 slices whole grain bread or toast Skim Milk, Tea or Coffee (black) Water A.M. Snack Handful of favorite nuts Water Lunch Scoop of Tuna Salad over lettuce, tomato & cucumbers Handful of Pork Rinds 1 c. of water; Unsweetened drink of choice Afternoon Snack Cottage Cheese with blueberries tossed in Water Dinner 1 Large chicken breast sautéed in olive oil 1 c. marinara sauce 1 slice mozzarella cheese melted over chicken Fresh steamed green beans or canned (low-salt) Unsweetened Iced Tea Large glass of water Late Snack Sliced Strawberries Wednesday Breakfast Scrambled Eggs 1-2 ham slices ½ grapefruit no sugar Skim Milk, Tea or Coffee (black or use light creamer) Water A.M. Snack 2 slices Turkey or Chicken lunchmeat roll up and dip in favorite condiment Water Lunch Chicken Breast Ceasar Salad (no croutons) 1c. Clear broth soup (vegetable, cabbage, won ton) Unsweetened drink of choice Water Afternoon Snack Cut vegetables dipped in Ranch dressing Water Dinner Lean Steak with steak sauce Steamed Broccoli or Asparagus with Cheese sauce Unsweetened drink of choice Water Late Snack Handful of mixed nuts Tea or Skim Milk Water Thursday Breakfast 2 Eggs over easy 3 Turkey Sausage Links 1 slice whole grain toast Coffee or Tea Water A.M. Snack Few Strawberries Water Lunch 2 c. Hearty Vegetable Beef Soup, no potatoes Side Salad Unsweetened drink of choice Water Afternoon Snack Celery Sticks filled with soft cheese of choice Water Dinner Chicken & Vegetable Stirfry: Use olive oil, lite soy sauce, stir-fry sauce and lots of your favorite vegetables) Cook chicken thru first in olive oil then add vegetables until desired doneness, stir in sauces, simmer for 1 min. Water and unsweetened drink of choice Late Snack Handful of mixed or favorite nuts 8 oz. Skim or Non-fat Milk Water Friday Breakfast 1-2 Tbsp. peanut butter on 1 Slice whole grain bread or toast Coffee or Tea Water A.M. Snack Assorted cut vegetables Ranch Dip Lunch Turkey or Veggie Burger(s) topped with vegetables of choice 1 slice cheese melted over Whole Grain Bun Water Afternoon Snack Handful of Mixed Nuts Water Dinner Baked BBQ skinless ½ of chicken ½ Sweet Potato Side Salad Unsweetened beverage of choice Water Late Snack 2 oz. Cheese Water Saturday Breakfast Cheesy scrambled eggs Orange Water Tea or Coffee A.M. Snack Handful of nuts Water Lunch 3 slices Chicken or Turkey lunchmeat Sprinkle shredded Monterey Jack cheese inside Roll up and top with salsa Heat in microwave 1 minute 1 c. Vegetable or clear broth soup Water Unsweetened Iced Tea (or sugar free drink of choice) Afternoon Snack Mixed Vegetables in dip Water Dinner 3-5 oz. Extra Lean Steak Broiled Steamed greens or spiced cooked spinach (spice with pepper, herbs, almonds) Sprinkle greens with cheddar cheese before serving Unsweetened drink of choice Water Late Snack Whole-grain Cereal - <2 cups. 2% Milk Water, Ice Tea Sunday Breakfast Omelet with lots of veggies, Crumbled turkey bacon or sausage & sprinkle of cheese Water Tea-Coffee A.M. Snack Baby carrots and broccoli dipped in Ranch Lunch (400 Calories) 2 slices of Ham (Healthy Choice preferred) 1 slice lite Swiss or American cheese Mustard or mayo (optional) Rolled tightly in 1-2 Romaine lettuce leaves 1 pickle 1 c. vegetable soup (or clear broth soup) Water or unsweetened drink of choice Afternoon Snack Handful of mixed nuts Water Dinner 4 oz. Turkey Meatloaf (recipe below) Steamed green vegetable of choice (green beans, broccoli, asparagus) Water Unsweetened beverage of choice Late Snack ½ peanut butter sandwich on whole grain bread Turkey Loaf: 1 lb. lean ground turkey 1 egg whites 1 c. bread crumbs (use only dried whole grain bread or pork rinds crushed) 1/2 c. ketchup sautéed finely chopped vegetables (carrots, mushrooms, red pepper, onion) saute' in olive oil Mix all ingredients, shape into loaf, cover top with more ketchup Bake in 350 oven for 45-60 minutes Week 2 Monday Breakfast 1-2 Tbsp. peanut butter on 1 Slice whole grain bread or toast Coffee or Tea Water A.M. Snack 2 slices of cheese on 4 whole grain crackers Water Lunch Large Plate of dark green lettuce & spinach with all your favorite veggies Cubed chicken breast Dressing of choice Water Unsweetened drink of choice) Afternoon Snack Low-sugar Yogurt with fresh fruit and a few chopped nuts tossed in Dinner 4-6 oz. Grilled or Broiled Salmon with fresh lemon Homemade tartar sauce (pickle relish & Miracle Whip--2 Tbsp.) Steamed or grilled vegetables, season to taste (If grilled, drizzle with 1 tsp. olive oil) Late Snack Handful of Mixed Nuts Water or Skim Milk Tuesday Breakfast 2 Eggs over easy 3 Turkey Sausage Links 1 slice whole grain toast Coffee or Tea Water A.M. Snack 1 apple sliced or 1 banana Dipped in peanut butter Lunch Scoop of chicken salad over bed of greens, tomato Clear Broth soup Water Iced Tea or Unsweetened drink of choice Afternoon Snack 1 piece of fresh fruit Dinner Baked Cornish Hen Steamed Broccoli in cheese sauce Side Salad with low-cal dressing Unsweetened beverage of choice Water Late Snack Sugar-free Yogurt Wednesday Breakfast Scrambled Eggs with added: crumbled turkey sausage, green pepper, onions and cheese Water Tea or Coffee A.M. Snack Cut vegetables with Ranch dip Water Lunch Hearty Chicken Soup without noodles or clear-broth soup of choice Side Salad Water Unsweetened, low-cal drink of choice Afternoon Snack Sliced Strawberries Water Dinner Baked Chicken Breast covered with Marinara Sauce Melt 1 slice mozzarella Cheese Fresh steamed or canned green beans Iced Tea (or unsweetened drink of choice) Water Late Snack 1 slice whole grain toast 1 c. skim milk Water Thursday Breakfast Broccoli & Swiss Omelet Water Coffee A.M. Snack 2 Slices of Cheese on 4 whole grain crackers Lunch Lunchmeat, Cheese, Tomato slices wrapped in 1-2 romaine lettuce leaves Clear broth soup of choice Condiments optional Water Drink of Choice (low-cal, unsweetened)] Afternoon Snack (250 Calories) Handful of mixed nuts Water Dinner Chicken & Vegetable Stirfry: Use olive oil, lite soy sauce, stir-fry sauce and lots of your favorite vegetables) Cook chicken thru first in olive oil then add vegetables, cook until desired doneness, stir in sauce, simmer for 1 min. Water and unsweetened drink of choice Late Snack 1 Slice whole grain toast with butter Water Friday Breakfast Soft Cheese spread on Rykrisp (whole grain) crackers Handful of raspberries or 5 strawberries Water Coffee or Tea A.M. Snack 1 c. Cottage cheese with Peaches (packed in water) or fresh berries tossed in Lunch 1 Turkey Burger Open faced with cheese Add desired toppings Side Salad w/dressing Low-Cal, Unsweetened drink of choice Afternoon Snack Broccoli & Cauliflour cuts dipped in Ranch Dinner Late Snack Low-Sugar yogurt w/fruit Water Saturday Breakfast Scrambled eggs Turkey Bacon 1 Sl. Whole grain toast Water Coffee, Tea A. M. Snack Celery Sticks filled with soft cheese Lunch 1 can. Albacore Tuna over mixed greens Vinegar & Oil (or dressing of choice) Water Low Cal, Unsweetened drink of choice Afternoon Snack Handful of grapes Dinner Broiled Salmon, Tuna or Mackerel Assorted steamed vegetables drizzled with olive oil Small side of Hollandaise Sauce from mix (no more than 1 c. use 1/4 water instead of all milk) Pour over fish & veggies Water Beverage of Choice (low-cal, unsweetened) Late Snack ½ peanut butter sandwich (on whole grain bread) Skim Milk Water Sunday Breakfast Omelet with veggies and a sprinkle of jack cheese 1 slice whole-grain toast with butter Water Coffee, Tea A.M. Snack Assorted veggies dipped in Ranch dressing Lunch Taco Salad (no beans, no shell) with seasoned burger (can substitute turkey), Use Taco Seasoning onions, olives, tomatoes, cheese, avocado slices Salsa, ¼ c. Sour Cream (optional) Water Unsweetened, low-cal drink of choice Afternoon Snack 4 Whole Grain Crackers Soft cheese spread Water Dinner Grilled Chicken Kabobs Skewered Chicken, chunk vegetables, onions Serve with Dipping Sauce (see Recipe) Water Unsweetened Drink of choice Dipping Sauce ½ c. mayonnaise 2 tsp. ketchup 2 tbsp. prepared horseradish ¼ tsp. paprika ¼ tsp. salt 1/8 tsp. oregano 1 dash black pepper Cayenne pepper to taste Late Snack Handful of mixed nuts Week 3 Reintroduce more carbs, however, always in whole grain or wholesome form. Monday Breakfast Eggs Benedict (2 Eggs over Whole Grain English Muffin, slice of ham, hollandaise sauce (from mix - use 1/4 water instead of all milk) Limit sauce to ½ c. Tea or Coffee Water Snack Sliced Cucumbers (Ranch optional) Water Lunch Turkey Burger with toppings Whole Grain Bun Side Salad Water Unsweetened Drink of Choice Snack Cottage Cheese with sliced fruit (fresh or packed in water) Dinner Broiled Salmon with Creamy Lemon Sauce (see Recipe below) Zucchini Pancakes (see Recipe below) Side Salad Low-Cal, Unsweetened drink of choice Water Zucchini Pancakes ¼ c. butter 1 ½ lb. zucchini coarsely shredded (makes 4 cups) ½ clove fresh garlic ½ tsp salt 2 eggs 6 Tbsp. parmesan cheese Combine zucchini, salt let stand 15 min. Press out moisture, stir in eggs, cheese and garlic. Melt butter in pan. Drop bunches into pan and flatten. Turn once, cook until golden brown. Creamy Lemon Sauce (for Salmon) 1T. extra virgin olive oil 1 clove garlic, minced ¼ c. fresh squeezed lemon juice 2 T. capers 1 tsp. lemon-pepper seasoning ½ c. fat-free sour cream Heat oil in small saucepan over medium heat. Add garlic, cook for 1 minute. Reduce heat to low, stir in lemon juice, capers, and lemon-pepper seasoning, cook for 5 minutes. Add sour cream, cook for another 5 minutes or until heated through. Serve over fish. Snack Whole Orange Tuesday Breakfast Omelet filled with veggies Sprinkle with cheese 1 Slice whole-grain toast Coffee, Tea Water A.M. Snack Fresh fruit of choice Lunch Tuna salad over Mixed greens, tomato, other veggies of choice Cup of clear broth soup (chicken, vegetable, cabbage, etc.) Low-Cal, Unsweetened beverage of choice Water Snack Peanut butter on Celery Sticks Water Dinner Chicken Breast - Parmesan style (Optional Can bread lightly if whole grain bread crumbs are used) Fry in olive oil, cover with sauce and simmer Marinara Sauce, add 1/2 can of canned spinach (drain well) Sprinkle with Mozzarella & Parmesan Cheeses Steamed Broccoli or Veggies of Choice Unsweetened, low-cal beverage of choice Water Late Snack Whole grain buttered toast Tea or water Wednesday Breakfast 2 c. oatmeal with cinnamon Sliced apple Tea or Coffee Water A.M. Snack 1 piece of whole fruit Handful of mixed nuts Water Lunch Avacado Sandwich: Whole Grain Bread (toasted optional) Sliced Avacado, Tomato, lettuce and cheese with Mayo Side Salad with dressing Unsweetened beverage of choice Water Afternoon Snack Broccoli tops and baby carrotts dipped in ranch dressing 6-8 whole grain crackers Dinner Broiled Tuna or Swordfish Steak over mixed spinach salad Red Onion, veggies of choice, few almonds Vinaigrette Dressing Whole Grain pita cut into wedges (spray with cooking spray and broil for 1 minute to add crunch) Unsweetened, low-cal beverage of choice Water Snack ½ Peanut butter sandwich on whole grain bread 8 oz. Skim or Fat-Free milk Use salad dressings that contain more monounsaturated fats such as olive oil and less corn syrup and sugar in the ingredient list. Thursday Breakfast 1 scrambled egg on a 1 slice whole-grain toast 1 Slice of Lite Cheese eat open-faced Fresh Orange Slices Water A.M. Snack 2 slices of cheese on 4 Rykrisp whole grain crackers Water Lunch 2 Lettuce Roll-ups Roll lunchmeat of choice with cheese, tomato and condiment in 2 Romaine Lettuce Leaves Clear broth soup of choice Snack 1 c. low-sugar yogurt with blueberries and a handful of chopped nuts Dinner Chicken Fajita with lettuce, tomato, sliced avacado, olives and salsa (Buy prepared marinated chicken or stir-fry in 1 tsp. olive oil and a dash of taco sauce; Use whole-grain fajita or lawash roll-ups) Unsweetened, low-cal beverage of choice Water Late Snack ½ peanut butter sandwich on whole grain bread Cup of 2% Milk Water Friday Breakfast Scrambled Eggs with Cheese Turkey Sausage Coffee or Tea (black) Water A.M. Snack 1 medium piece of fruit of choice Lunch Scoop of Tuna Salad Scoop of Cottage Cheese Small Side Salad with low-cal dressing Unsweetened low-cal beverage of choice Water Afternoon Snack 2 Slices of Cheese on 4 Whole Grain Crackers Water Dinner Sliced Turkey Breast with 1/2 c. Lite Gravy Fabulous Faux Mashed Potatoes (See Recipe below) Steamed Green Vegetables of choice Unsweetened beverage of choice Water Mashed Potatoes 1 Med head cauliflower florets 1 clove garlic ¼ c. mayonnaise ¼ t. salt 1 T chopped basil (fresh) Boil cauliflower and garlic until tender, drain. Blend in food processor, add mayo and salt until creamy. Add butter-flavored sprinkles if desired. Stir in basil and serve while warm. Note: Wherever you can substitute a sweet potato for regular potatoes or potato substitutes such as this will benefit your diet by adding fiber, vitamins and trace minerals that will boost your immune system. Late Snack 1 1/2 c. High-Fiber cereal (check sugar content) 8 oz. Skim or Fat-free milk Water Saturday Breakfast 1 Low-sugar yogurt Toss in fresh berries and nuts Tea, Coffee Water Snack Sliced Apple Spread with Peanut Butter Water Lunch BLT salad made w/Turkey Bacon (4 strips) Tomato, sliced cucumbers Whole grain pita ¼s (spray and broil for crispness, or break up and use as croutons) Unsweetened, low-cal drink of choice Water Afternoon Snack Whole piece of fruit Water Dinner Baked BBQ Chicken Breast Baked Sweet Potato sprinkled with Cinammon Steamed Broccoli or Brussel Sprouts (or greens of choice) Unsweetened, low-cal drink of choice Water Late Snack 1 c. oatmeal with 2% milk Sunday Breakfast 2-3 Eggs over-easy with ham slices 1 slice whole grain toast with butter Orange Slices Coffee or Tea Water A.M. Snack Bunch of Cherries (not maraschino) 4 Whole grain crackers Water Lunch Veggie or Turkey Burger with lettuce, tomato, pickle, onions Whole Grain Bun Ketchup, mustard Side Salad with low-cal dressing Low-cal, unsweetened drink of choice Water Afternoon Snack 1 c. low-fat cottage cheese with fresh or canned fruit (in water) Dinner 4 oz. Baked or Broiled Tilapia or Mahi-Mahi Homemade or lite Tartar Sauce (see recipe below) Steamed green beans or vegetables of choice 1 c. Whole Grain Brown Rice dish Unsweetened, low-cal beverage of choice Water Late Snack 1-2 c. whole grain cereal (low-sugar) 8 oz. Skim or Non-Fat Milk Week 4 (Includes Fast Food Choices) Monday Breakfast Omelet with cheese and lots of veggies Side of turkey bacon Coffee, Tea Water A.M. Snack Apple & peanut butter Water Lunch Subways Adkins-Friendly Salad (under 15 carbs including dressing) Unsweetened beverage of choice Water Afternoon Snack Handful of Mixed Nuts Water Dinner Lean Steak, smothered in sautéed onion & mushroom (saute in olive oil) Steamed green beans or greens of choice Zucchini Pancakes (see recipe above) Unsweetened, low-cal beverage of choice Water Late Snack 1/2 Peanut butter sandwich on Whole Grain Bread Coffee, Tea Water Tuesday Breakfast Egg Salad Sandwich on whole grain bread Coffee or Tea Water A.M. Snack 2 slices cheese 4 whole grain crackers Lunch McDonald's Grilled Chicken Salad with dressing (any variety - 11 carbs) Ranch, Vinaigrette or Caesar Dressing (4 carbs) Iced Tea or unsweetened drink of choice Water Afternoon Snack Whole piece of fruit Dinner Grilled Chicken Breast Kabobs (Skewer Chicken, Onions, Tomatoes, Green Pepper) ½ c. Whole Grain Brown Rice toss with vinaigrette dressing, spices Unsweetened, Low-Cal beverage of choice Water Late Snack 1 slice whole grain toast with peanut butter 2% milk Water Wednesday Breakfast 2 c. oatmeal with 4 oz. Skim Milk Berries tossed in Coffee or Tea Water A.M. Snack Handful of Mixed nuts Water Lunch Burger King 4 pc. Chicken Tenders Meal (10g. carb) Side Salad w/vinaigrette (7g. net carbs) Unsweetened, low-cal beverage Water Afternoon Snack Handful of Mixed Nuts Water Dinner Chicken Stirfry Add a lot of veggies, bean sprouts Toss with Almonds and lite stirfry sauce Unsweetened, low-cal beverage of choice Water Late Snack 1c. Whole grain cereal (low-sugar) 2% Milk Water Thursday Breakfast 4 Rykrisp Whole Grain Crackers Spread with 2 Tbsp. Lite Cream Cheese Orange Slices Coffee, Tea Water A.M. Snack 1 whole piece of fruit Water Lunch Arbys Low-carbys Giant Roast Beef (1g. carbs) Unsweetend, low-cal drink of choice Water Afternoon Snack Chopped Veggies in Ranch dip Water Dinner Chicken Fajitas: Cut up Chicken, onion sautéed in olive oil and taco seasoning, Wrapped with avocado, lettuce, olives, salsa in whole grain fajita wraps Unsweetened beverage of choice Water Late Snack 1/2 peanut butter sandwich on whole grain bread Skim or 2% Milk Water Friday Breakfast Egg Sandwich (scrambled or over-medium eggs) 1 slice ham or Canadian bacon 1 slice cheese On whole grain English muffin Coffee or Tea Water A.M. Snack 1 whole fruit of choice Lunch KFC Meal: (17 carbs) 2 drumsticks or 1 breast (minus skin for 10 less carbs) 1 side of green beans Unsweetened drink of choice Water Afternoon Snack Bunch of cherries or strawberries Water Dinner Large scoop of Tuna Salad over mixed greens, onion, tomato Lightly Broiled Pita (spray with cooking oil for crunch) Unsweetened, low-cal beverage of choice Water Late Snack 1 slice whole grain toast with butter 8 oz. skim milk Water Saturday Breakfast Omelet filled with veggies of choice Sprinkle with cheese Grilled Turkey sausage links Coffee, Tea Water A.M. Snack 1 low-sugar yogurt Water Lunch 1 lb. Bar Burger (restaurant of choice) without bun Add all condiments, lettuce, tomato, onion Cup of clear broth soup Unsweetened, low-cal beverage of choice Water Afternoon Snack Assorted chopped veggies with ranch dip Dinner Baked Chicken Breast covered with Broccoli in Cheese sauce (can buy frozen) Side Salad Unsweetened, low-cal beverage of choice Water Late Snack 1/2 peanut butter sandwich on whole grain bread Sunday Breakfast Oatmeal with cinnamon or fresh berries ¼ c. 2% or Skim milk (optional) Coffee, Tea Water A.M. Snack 1-1/2 c. Cottage Cheese with canned peaches (packed in water) Lunch Wendys Chicken BLT Salad (6 g. net carbs) Reduced Ranch (5g.) or House Vinaigrette Dressing (8g. carbs) Unsweetened, low-cal beverage of choice Water Afternoon Snack Whole piece of fruit 2 whole-grain sesame breadsticks Dinner Turkey Meatloaf-- See recipe at end of Week 1. Fabulous Faux Mashed Potatoes (see recipe in Week 3) Steamed vegetables of choice Unsweetened, low-cal beverage Water Late Snack 1 slice whole grain toast with butter Water

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