Professional Documents
Culture Documents
Bonus 7 Day Meal Plan
Bonus 7 Day Meal Plan
Bonus 7 Day Meal Plan
Ingredients
Directions
Ingredients
Directions
1. Let the black sesame, flax, pumpkin and black cumin seeds soak overnight (roughly
14 hours) in a mixing bowl.
2. Mix remaining ingredients.
3. Pour water to desired consistency — can range from a liquid to pudding texture.
4. Using an immersion blender, let blend for two to five minutes for desired
consistency.
Randall Evans, MS, RD, LD
Ingredients
1 avocado
½ frozen banana
½ can of organic canned coconut milk, cold-pressed if possible (use half of the thick
white coconut meat)
1 Tablespoon unsweetened cocoa powder
Modification:
*To use as a meal/breakfast smoothie:
Directions
1. Mix in blender/processor
Peanut Butter Bars (Like Peanut Butter Cups):
Ingredients
Directions
1. Combine all ingredients except for cashews in a medium bowl, and mix until well-
combined (and looking deliciously chocolatey!). Stir in the cashews.
2. Pour the mixture into a silicon loaf tin, and place in the fridge to set.
3. After a few minutes in the fridge, score the chocolate into 1-inch square pieces with
a knife. (They will be harder to cut after they’ve been in there for a while.)
4. Leave in the fridge for at least two hours. The longer you leave it, the firmer it will
become. (I like it best the day after making.)
5. Enjoy as a treat! A serving is a 1-inch square. (Don’t eat the whole thing at once!)
Store it in the freezer or fridge, as it will melt at room temperature.
6. Enjoy knowing that you aren’t feeding your kids or yourself refined sugars.
Ingredients:
Directions:
1. Heat oil in a skillet over medium heat and cook broccoli until desired tenderness.
2. Transfer broccoli to serving bowl and toss with lemon juice; set aside.
3. In a small bowl, beat eggs and add avocado, mashing avocado into eggs with a fork.
Stir in nutritional yeast and add salt and pepper as desired.
4. Cook eggs in same skillet you used for the broccoli, allowing eggs to set, then stirring
gently, to scramble them.
5. When eggs are done, serve over broccoli. Garnish with fresh herbs, as desired.
BLT Salad with Avocado
Ingredients
Salad:
1 ½ cups mixed dark leafy greens
½ cup butter lettuce
3 strips preservative-free, uncured bacon
3 slices tomato (vary the color and variety as you like)
½ avocado, peeled, pit removed and sliced
Vinaigrette:
1 Tablespoon avocado oil
½ Tablespoon red wine vinegar
Salt and Pepper, to taste
Directions
The sautéed chard makes a colorful base for the pink salmon, but you can use almost
any green that is in season. In the spring dandelion greens will give a slightly bitter
contrast to the rich, succulent fish.
Ingredients:
Directions:
Most traditional smoothies and shakes are filled with sugar, but this one lives up to
my standards and is an excellent recipe to have on hand for those mornings when
you don’t have time to create a regular breakfast meal. This smoothie can go with
you to work, too, and keep you satisfied for hours.
Ingredients:
Directions:
1. Combine all of the ingredients in a blender jar. Blend until completely smooth,
scraping down the sides as needed.
2. Serve immediately.
* Nutritional Analysis per Serving: Calories 380, Fat 32g, Protein 10g, Carbohydrates 17g,
Sugar 7g, Fiber 7g, Sodium 23mg
Tuscan Style Pork Roast
Like many Italian recipes, traditional or inspired, this is a very simple dish to prepare,
but it requires superb ingredients. Pasture-raised pork is now usually a heritage
breed that has been allowed to roam freely in pastures and woods. It is richer in
flavor than farmed pork, but can also be almost as lean. With the heritage breeds, I
prefer the Berkshire for its high fat content and juiciness when cooked.
Ingredients:
One 2½-pound boneless pasture-raised pork loin, preferably with a layer of fat
¼ cup extra virgin olive oil
10 juniper berries, crushed
8 cloves garlic, peeled and minced
1 tablespoon dried rosemary
1 tablespoon cracked black pepper
Sea salt
1 cup chicken stock or low-sodium chicken broth
1½ cups thinly sliced onions
1½ cups thinly sliced fennel
Zest of 1 orange
1 teaspoon chopped fresh rosemary
Directions:
* Nutritional Analysis per Serving: Calories 270, Fat 10g, Protein 37g, Carbohydrates 6g,
Sugar 1g, Fiber 1g, Sodium 390mg
Dr. Dominick D’Agostino, PhD
Ingredients
4 whole eggs (best to use super fresh eggs with very orange yokes)
4 yolks (in addition to the whole eggs above)
2 tsp high quality vanilla (again quality matters here and you can adjust to taste
with experience)
10 drops of apple cider vinegar (or lime juice) to taste
100 grams (7 tbs) grass-fed butter (we use Kerrygold Irish butter)
100 grams (7tbs) coconut oil)
50 grams (3tbs + 2tsp) MCT oil (important for consistency)
80 grams (5.5tbs) xylitol or erythritol or other sweetener (adjust to taste)
~100 grams water or ice (just under 1/2 cup; add less than you think you need, then
increase the amount).
Directions
BREAKFAST
At breakfast, do each of the following:
Pick your favorite protein (eggs, bacon, cheese, or protein shake, etc.)
Select a veggie (spinach, zucchini, etc.) OR a flax/almond keto muffin
Decide what fats & oils work best here (butter? coconut oil? cream? duck fat?)
Sample Breakfast
1. Start with two eggs cooked in butter, coconut oil or bacon fat (or you can add 1-2
tablespoons of melted butter to the beaten raw eggs).
2. Serve with 2 strips of bacon. Add a serving of vegetables steamed, then lightly
sautéed then drizzled with avocado or olive oil.
3. You may also want to include a serving of a flaxseed and almond keto muffin that
will give you a fiber boost.
4. Need more fat? Add 2 tablespoons (30 mL) of heavy whipping cream to your coffee
or tea, which will count as almost 1 tablespoon of fat (you’ll also count it as 1 gram
of carb).
Tired of Eggs?
Choose chia puddings or toasted nuts/coconut with cream. Since you are dividing your
macros fairly evenly over the day, you may also opt to have a first meal that more closely
resembles lunch than a traditional breakfast.
LUNCH
At lunch, do each of the following:
DINNER
To begin, do each of the following:
Sample Dinner
1. Choose baked or poached fish. Again, track your portion on Cronometer to be sure
that you’re meeting but not exceeding your protein target.
2. Snip some fresh herbs into 1-2 tablespoons of avocado mayonnaise (such as Primal
Kitchen) and use it as a dressing for the fish. Of course, you can also choose to have
meat or poultry instead with some combination of butter and oils in place of the
mayo.
3. One good option is to steam cauliflower and mash with 1-2 tablespoons of butter, or
lightly sauté your vegetable in coconut or avocado oil using medium heat. If you
want to stir fry, use lard, as it can take higher heat than oils.
Remember To Use Quality Oils
Avoid using high heat cooking oils. Most are heat extracted from GMO crops and then
refined with solvents. Typically, they also contain high levels of inflammatory omega-6
fats. Also avoid refined “extra light olive oil”, as again, this oil is extracted with high heat
and refined with solvents. Instead, use EVOO, avocado oil, or coconut oil but keep heat
low and use the shortest cooking time possible. You can also experiment with using duck
fat or lard.
SNACKS
*Include a snack if you need more calories. It should fall between two meals, not after
dinner. Snacks should be very high in fat and very low in carbs and protein.
Sample Snacks
Here are some 200-calorie snack suggestions:
1. Fat Bombs – These are high-fat savory or sweet treats that can help you boost your
fat intake. They can also go with you to work or even to restaurants (which never
provide a meal high enough in fat). Look online for recipes—these are very common
in the keto world so more people are contributing their ideas almost daily. Dana
Carpender has included some recipes for these in her book, 200 Low-Carb High-Fat
Recipes.
2. 1 tablespoon of almond butter mixed with 2 teaspoons of coconut oil, spread on
celery sticks.
3. 1 serving of a keto muffin with 1 tablespoon of butter cream frosting (but remember,
with no sugar added)
4. 2 tablespoons of sour cream with ½ of an avocado seasoned with garlic powder and
served with a few pork rinds.
Pete Evans
Ingredients
Directions
1. Whisk the tapioca and 80 ml of water in a bowl until combined. Place the sesame
seeds in a small, shallow bowl.
2. Dip the avocado slices into the tapioca mixture to coat, then coat with the sesame
seeds, patting down gently.
3. Heat the coconut oil to 160°C in a frying pan or saucepan. To test the temperature,
drop a small piece of avocado in the oil – it should bubble instantly around the
edges.
4. Working in batches, fry the avocado for 50–60 seconds on each side or until the
sesame seeds are golden. Drain on paper towel and season with a little spice (if
using) and salt.
5. Arrange on a platter and serve with some lemon wedges to squeeze over the top.
Bacon Chips with Guacamole
Ingredients
2 avocados, diced
1 long red chilli, halved lengthways, deseeded and finely chopped, plus extra to serve
(optional)
juice of 1 lime, plus extra to taste (or use the equivalent amount of kraut juice)
2 tablespoons finely diced red onion
1 tablespoon chopped coriander leaves
1 tablespoon extra-virgin olive oil
Directions
1. Preheat the oven to 200°C. Grease and line a large baking tray with baking paper.
2. Place the bacon in a single layer on the prepared tray, making sure that the strips are
not touching.
3. Bake, turning the tray once for even cooking, for 12–15 minutes until the bacon is
golden and crisp. Keep a close eye on the bacon to prevent it from burning. Allow to
cool completely then cut into bite-sized pieces. Set aside until needed.
4. To make the guacamole, combine all the ingredients in a small bowl and gently mix.
Season with salt and pepper and sprinkle a little extra chili over the top (if desired).
5. Serve the guacamole straight away with the bacon chips.
* To make this a super snack, add some fermented veg to the guacamole and enjoy every
single mouthful.
Creamy Chicken Avocado Salad
Ingredients
Directions
1. Mash the avocado slightly to a creamy and slightly chunky texture in a bowl.
2. Then add the cabbage, roast chicken, olive oil (if using) and lemon juice and give it a
good toss through so the avocado dresses the salad evenly.
3. Season with salt and freshly cracked pepper.
4. Arrange the salad onto a platter and sprinkle with fresh mixed herbs and pine nuts.
5. Serve