90 Second Toasted Cheese. (Leftovers) French Onion Soup. (Leftovers) Spaghetti Bolognese. (Leftovers) Beef and Coconut Soup

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2 Weekly Overview Breakfast Lunch Dinner Macros Monday Keto Mushroom Omelette 90 Second Toasted Cheese French Onion Soup Calories: 1559 Fats: 134g Protein: 55g Net Carbs: 24g Tuesday Beginners Butter Coffee (Or Butter cocoa) (Leftovers) French Onion Soup Spaghetti Bolognese Calories: 1245 Fats: 100g Protein: 56g Net Carbs: 21g Wednesday Keto Mushroom Omelette (Leftovers) Spaghetti Bolognese Beef and Coconut Soup Calories: 1604 Fats: 107g Protein: 119g Net Carbs: 22g Thursday 90 Second Toasted Cheese (Leftovers) Beef and Coconut Soup Zucchini and Eggplant Beef Bake Calories: 1616 Fats: 113g Protein: 105g Net Carbs: 23g Friday Beginners Butter Coffee (Or Butter cocoa) (Leftovers) Zucchini and Eggplant Beef Bake Loaded Mushrooms Calories: 1453 Fats: 123g Protein: 65g Net Carbs: 18g Saturday Intermittent Fast Bacon and Eggs on Toast Garlic Butter Brazilian Steak Calories: 1182 Fats: 94g Protein: 80g Net Carbs: 6g Sunday Intermittent Fast (Leftovers) Garlic Butter Brazilian Steak Thai Beef Stir- Fry Calories: 1144 Fats: 90g Protein: 76g Net Carbs: 11g

3 Shopping List Everything You ll Need For This Week Meat / Fish Beef Strips (750g /1.5 lb) Ground Beef (750g /1.5 lb) Skirt Steak (400g / ¾ lb) Bacon (2 slices) Dairy / Poultry Parmesan Cheese (1 Tbsp.) Mozzarella Cheese (1/2 Cup) Feta Cheese (100g / 4 oz) Heavy Cream (100ml / 4 fl oz) Butter (250g / ½ lb) Dozen Eggs Grated Cheese (200g / 7 oz) Vegetables Garlic Cloves (12 Whole Cloves) Ginger (2 tsp) Paprika (1/2 tsp) Oregano (2 tsp) Red Onion (1/4 Whole) Carrots (3) Cherry Tomatoes (1 Punnet) Small Eggplant Zucchini (2 Whole) ¼ Bunch Parsley 2 Medium Portabella Mushrooms Diced Tomatoes (250ml / 7 fl oz) Brown Onions (500g / 1 lb) Brown Mushrooms (6) Nuts / Seeds / Oils Coconut Milk (400ml /13.5 floz) Cashews (15g/1 oz) MCT Oil (2 tsp) Almond Flour (120g / 4 oz) Coconut Flour (60g / 2 oz) Sesame Seed Oil (1 Tbsp) Olive Oil (150ml / 5 floz) Sauces Worcestershire Sauce (1 Tbsp) Passata Sauce (250ml / 7 floz) (tomato sauce) Beef Stock (2 L / 70 floz) Other Coffee Erythritol (2 Tsp) Baking Soda (1 tsp)

4 Beginners Butter Coffee Calories 248 Fats 28g Protein 0g Net Carbs 0g Preparation Time: 5 Mins 1 Servings 1 Cups 2 Tbsp. 1 tsp ½ tsp Black Coffee (Or Tea) Unsalted Butter MCT Oil (make sure 1 teaspoon only*) Erythritol (if you like it sweet) 1. Make your cup of black coffee however you usually make coffee (minipresso, aero press, filter coffee etc) 2. Add the Butter and Mct oil to the coffee 3. Place inside a blender that can take hot liquids (nutribullet, Vitamix etc). 4. Pour into cup and enjoy! *Too much mct oil at first can cause pain. This is because your body isn t used to the fast acting energy mct oil provides.

5 Beginners Butter Cocoa Calories 248 Fats 28g Protein 0g Net Carbs 0g Preparation Time: 5 Mins 1 Servings 1 Cups 2 Tbsp. 1 tsp ½ tsp 1 tsp Hot Water Unsalted Butter MCT Oil (make sure 1 teaspoon only*) Erythritol (if you like it sweet) Cocoa Powder 1. Add the water to a pot on the stove 2. Add the Butter and MCT oil to the water, stir until melted and combined. 3. Add the cocoa powder, stir and combine. 4. Pour into cup and enjoy! *Too much mct oil at first can cause pain. This is because your body isn t used to the fast acting energy mct oil provides.

6 Mushroom Omelette Calories 540 Fats 46g Protein 27g Net Carbs 4g Preparation Time: 5 Mins Cooking Time: 10 Mins 1 Servings 3 Large 2 Tbsp. 30g ¼ Small 3 Whole Eggs Butter Grated cheese (cheddar) (1 oz) Onion Mushrooms (sliced) Salt and Pepper 1. Crack eggs into a small bowl and whisk in Salt and Pepper 2. Add the onion to the frying pan and cook for 1 min. 3. Add the butter, sliced mushrooms and whisked egg to a frying pan, and cook for another 2 mins. 4. Using a spatula, ease around the outside of the omelette and fold in half. 5. Serve and enjoy!

7 90 Second Toasted Cheese Calories 504 Fats 43g Protein 19g Net Carbs 5g Preparation Time: 5 Mins Cooking Time: 5 Mins 1 Servings 1 Tbsp. ¼ Cup 1 Tbsp. 1/8 tsp 1 Large 30g Coconut Flour Almond Flour Coconut Oil Baking Soda Egg Cheese (1 oz) 1. Place everything except the cheese into a mug, mix, and place in the microwave for 90 seconds. 2. Alternatively, if you have a flat container, you can put these ingredients inside that to make a slice type piece of keto bread. 3. Slice the bread in half, put the cheese in between the two slices and fry in a frying pan for 5 mins (or eat as is).

8 French Onion Soup Calories 490 Fats 43g Protein 9g Net Carbs 14g Preparation Time: 10 Mins Cooking Time: 40 mins 2 Servings 5 Tbsp. 350g 2 tsp. 2 Tbsp. 3 Cups Butter Brown Onions (3/4 lb) Erythritol Olive Oil Beef Stock 1. Loosely chop the onions (use sunglasses to avoid the eye burn) 2. In a large pot, put the butter and olive oil over a medium heat. Add the onions. 3. Cook uncovered, stirring often for around mins or until the onions turn a golden brown. 4. Add the stock to the saucepan and cook on low heat for mins. 5. Ladle soup into 2 servings and enjoy!

9 Spaghetti Bolognaise Calories 507 Fats 29g Protein 47g Net Carbs 6g Preparation Time: 15 Mins Cooking Time: 20 Mins 2 Servings ½ Cup ½ Cup 350g 1 Tbsp. 1 tsp 1 Tsp 1 Packet 1 Tbsp. Passata Sauce (Tomato Sauce) Diced Tomatoes Ground Beef (3/4 lb) Worcestershire Sauce Oregano Garlic Miracle Noodles (Or zucchini noodles) Parmesan Cheese 1. Add the mince into a frying pan and cook until slightly brown. 2. Pour in the passata sauce, Worcestershire sauce, oregano, garlic, parmesan cheese and diced tomatoes, simmering for 10 mins on medium. 3. In this time, take the miracle noodles and drain the water from the packet. Wash them slightly. 4. In a second frying pan, dry fry the noodles to completely remove any water for 5 mins. 5. Top with extra parmesan cheese if desired and enjoy!

10 Beef And Coconut Soup Calories 519 Fats 30g Protein 45g Net Carbs 9g Preparation Time: 10 Mins Cooking Time: 30 Mins 2 Servings 4 Cups 400g 200ml 600ml 1 tsp 1 tsp Cup Beef Stock Beef Strips (approx. ¾ lb) Coconut Milk (6. floz) Water (20 fl oz) Ginger Garlic Carrots (chopped) Brown Onion (chopped) Cherry Tomatoes 1. Add all of the ingredients except the tomatoes to a large pot. 2. Bring to the boil (should take around 5 mins on high), add the tomatoes, then simmer for 25 mins. 3. Serve and Enjoy!

11 Eggplant and Zucchini Beef Bake Calories 588 Fats 40g Protein 41g Net Carbs 9g Preparation Time: 20 Mins Cooking Time: 45 Mins 3 Servings 1/2 Medium Eggplant 1 ½ Whole Zucchini 250g Ground Beef (1/2 lb) ¼ Cup Mozzarella Cheese ¼ Cup Heavy Cream (3.5 fl oz) ½ Cup Cherry Tomatoes 2 Cloves Garlic (Minced) 1 Tbsp. Olive Oil 1 tsp Oregano 1. Preheat your oven to 180C (355F) 2. Cut all vegetables into cube type shapes and place into a large mixing bowl 3. Add the mince into the bowl. Slice or crush the garlic into the bowl, add the olive oil and the oregano. 4. Mix this with your hands until well combined. 5. Line a baking dish with baking paper, and place all the ingredients into the dish. Cover with cream. 6. Cover with Mozzarella cheese, then cover with aluminium foil, and bake for 30 mins. 7. Remove aluminium foil and bake for an extra 15mins.

12 Loaded Mushrooms Calories 627 Fats 55g Protein 24g Net Carbs 10g Preparation Time: 10 Mins Cooking Time: 20 Mins 1 Serving 2 Medium 2 tsp Portabella Mushrooms Garlic Paste 50g Feta Cheese (1.5 oz.) 60g 1 tsp 1 Tbsp. Grated Cheese (2 oz.) Olive Oil Butter 1. Pre heat your oven to 180C (355F) 2. Cut out the middle stalk of the mushroom and spread the garlic paste along the black section of the mushroom. 3. Crush the Danish fetta with the butter. Add some salt, pepper and herbs to the mix if you like. Place the feta inside the mushrooms and place on a tray in the oven. 4. Cook for 10 mins, remove add the grated cheese on top and cook for another 5 mins. 5. Serve and enjoy!

13 Bacon and Eggs on Toast Calories 500 Fats 37g Protein 32g Net Carbs 3g Preparation Time: 5 Mins Cooking Time: 10 Mins 1 Servings 3 Large 2 Slices Eggs Bacon Bread 1/2 Tbsp. 1 Tbsp. ½ Tbsp. 1/8 tsp 1 Large Coconut Flour Almond Flour Coconut Oil Baking Soda Egg 1. In a frying pan, cook bacon and eggs to your liking. (crispy bacon can be done very well in the oven). 2. In a mug, place the coconut flour, almond flour, coconut oil, baking soda and egg. Mix with a fork and place in the microwave for 90 seconds. 3. Slice the bread in half, and place your eggs on top. 4. Serve and enjoy!

14 Brazilian Garlic Butter Steak Calories 682 Fats 51g Protein 48g Net Carbs 3g Preparation Time: 10 Mins Cooking Time: 20 Mins 2 Servings 350g 6 Cloves 2 Tbsp. 2 Tbsp. ¼ Bunch 1 tsp Skirt Steak (3/4 lb) (Any Steak) Garlic Olive Oil Butter Parsley (0.5 oz) (chopped) Salt 1. Peal and crush the garlic 2. Heat a frying pan up to smoking hot, and place the steak down, cook for 3 mins each side. 3. While the steak is cooking, grab a pot and place the butter and garlic in on a low heat. Stirring constantly until slightly golden brown. 4. Remove the steak and slice into small portions. Spoon the garlic butter over the steak and sprinkle with salt and parsley.

15 Thai Beef Stir-fry Calories 462 Fats 33g Protein 25g Net Carbs 8g Preparation Time: Cooking Time: 10 Mins 20 Mins 1 Servings 100g ½ Tbsp. ½ Tbsp. ½ Medium ¼ Whole ½ Whole 1 Clove 1 tsp ¼ Cup ½ tsp ½ Cup 15g Beef Strips (1/4 lb) Coconut Oil Sesame Seed Oil Carrot Red Onion Zucchini Garlic Ginger (fresh) Coconut Milk Paprika Beef Stock Cashews (1/2 oz.) 1. Pre-chop all the vegetables. Cut zucchini into long strips, and the carrot into small diced pieces. 2. Add the coconut oil to the pan, and heat up the oil with the ground garlic cloves and ginger. 3. Add the carrot to the pan, cook for 2 mins, then add remaining vegetables. 4. Remove everything from the frying pan and place on a separate plate. 5. Add the beef strips to the pan and cook until lightly brown using the left over oil. 6. Add vegetables back into the pan along with the coconut milk, stock and basil. Simmer for 5 mins. 7. Add the cashews, serve and enjoy!

16 Substitutions Common Substitutions For Common Allergies Below are the best ways to substitute common ingredients. As there are many different types of allergens, I ve tried to include as many as I think is necessary for you to pursue any of my included recipes with ease. As always, if there is something that is not on this list, please contact me at coach@fatforweightloss.com.au for any further enquires. Almonds Replace with Pumpkin seeds or sunflower seeds Almond Flour Can be replaced with Coconut Flour at a ratio of 4:1 (for example, 1 cup of almond flour is equal to 1/4 cups coconut flour. Heavy Cream Cheese Butter Sour Cream Can be replaced with coconut cream at 1:1 ratio. Make sure you use the full fat version. Cheese is hard to simply replace, unless you find a good product that tastes like cheese. I really like Bio Cheese which can be found here: - Otherwise omit cheese from your recipe. Can be replaced by Olive or Coconut Oil in most cases. 1:1 Ratio Coconut Yoghurt or Soy Yoghurt can be a good replacement for sour cream. I usually don t recommend using soy products, but If dairy is a bigger issue, you re definitely better off. Ratio of 1:1 Cream Cheese Usually the sour cream substitutes above will also work for cream cheese. Milk Yoghurt Eggs Coconut Oil Coconut Milk or Almond Milk work best for this. Make sure they are unsweetened and say so on the packaging. Ratio 1:1 Coconut Yoghurt or Soy Yoghurt. As above, I usually don t recommend using soy products, but If dairy is a bigger issue, you re definitely better off. Ratio of 1:1 For every egg required, add 2 Tbsp. chia seeds or flaxseeds soaked in 3 Tbsp. water. Can be replaced with Olive Oil or Butter at a ratio of 1:1 Coconut Flour Can be replaced with Almond Flour at a ratio of 1:4 (for example, 1 cup of coconut flour is equal to 4 cups almond flour). Shellfish If you are allergic to shellfish, I recommend either replacing the protein source with another type, like chicken or beef.