Bacon and Eggs. (Leftovers) Buttery Steak and Broccoli. (Leftover) Lamb Chops and Feta Salad. (Leftovers) Asian Steamed Chicken

Transcription

1

2 Weekly Overview Breakfast Lunch Dinner Macros Monday Bulletproof Coffee/Tea/Cocoa Bacon and Eggs Buttery Steak and Broccoli Calories: 965 Fats: 83g Protein: 45g Net Carbs: 4.5g Tuesday Scrambled Eggs With Avocado (Leftovers) Buttery Steak and Broccoli Lamb Chops and Feta Salad Calories: 1433 Fats: 117g Protein: 77g Net Carbs: 7g Wednesday Intermittent Fast (Leftover) Lamb Chops and Feta Salad Asian Steamed Chicken Calories: 1087 Fats: 78g Protein: 77g Net Carbs: 8g Thursday Avocado Smoothie (Leftovers) Asian Steamed Chicken Bun less Cheeseburgers Calories: 1487 Fats: 110g Protein: 86g Net Carbs: 16g Friday Bulletproof Coffee/Tea/Cocoa (Leftovers) Bun less Cheeseburgers Tacos Calories: 1144 Fats: 93g Protein: 66g Net Carbs:7g Saturday Scrambled Eggs With Avocado Cob Salad Sesame Beef Coleslaw Calories: 1560 Fats: 122g Protein: 83g Net Carbs: 14g Sunday Avocado Smoothie {Leftovers) Sesame Beef Coleslaw Rib Eye with Brussel Sprouts Calories: 1515 Fats: 118g Protein: 74.7g Net Carbs: 19g TOTALS 70% Fat 27% Protein 3% Carbs 9191 Calories (average 1300 each day)

3 Shopping List Everything You ll Need For This Week Meat / Fish q 600g Ground Beef (Mince Beef) 1 lb) q 2 Cup Spinach q 5 Slices Bacon q 2 q 300g q 2 q 1 q 2 Pieces Beef Patties Chicken Breast (2/3 lb) Lamb Chops Rib Eye Dairy / Poultry Steak q 500ml Almond Milk (2 Cups) q 9 Eggs q 2 Tbsp. Coconut Cream Vegetables q 4 q 2 q 1 q 7 q 4 Avocados Bok Choy (small) Broccoli Stalk (7 8 Inches Long) Brussels Sprouts Cherry Tomato s q 4 Tbsp Chia Seeds q 2 q 2 cl q 2 tsp q small q 1 q 300g q Paprika Cos Lettuce Garlic (minced) Ginger Iceberg Lettuce Onion Package Dry Coleslaw (green & red cabbage, carrots) (10oz) q Shallots q 2 OTHER Tomato q 2 Cups Black Coffee (Or Tea) q 300ml Coconut Oil q 60gg q 1 tsp q 2 tsp Tofu (3 oz) Cumin q 1 TbspsMustard q 3 Tbsp Olive Oil Erythritol (optional) q 6 Tbsp Sesame Seed Oil q 1 Tbsp Sesame Seeds q 2 Tbsp Soy Sauce q 1 Tbsp Vinegar

4 Avocado Smoothie Calories 491 Fats 43g Protein 8g Net Carbs 6g 5 Mins 1 Servings 1 Cup 1 Medium ½ tsp 1 Cup 1/2 Cup 1 tsp 1 Tbsp. 2 Tbsp. Spinach (Fresh or Frozen) Avocado Fresh Ginger (or dried) Almond Milk Ice Erythritol (Or Natvia) Coconut Oil Chia Seeds 1. Place all the ingredients into a blender, Vitamix or nutribullet and blend until smooth.

5 Scrambled Eggs with Avo Calories 447 Fats 37g Protein 20g Net Carbs 3g 5 Mins 1 Servings 3 Large 1 Tbsp. ½ Large Dash Dash Eggs Coconut Oil Avocado Salt Pepper 1. Heat a frying pan to high heat. 2. Crack the eggs into a bowl, and scramble with a fork. 3. Place the coconut oil into the pan, and pour the scrambled eggs into the pan. 4. Wait 30 seconds, and then move the eggs around the pan. Try to only move around once or twice. 5. Remove from the pan when they are still slightly wet. They will continue to cook on your plate. 6. Halve and avocado and sprinkle with salt and pepper

6 Beginners Bulletproof Coffee Calories 248 Fats 28g Protein 0g Net Carbs 0g 5 Mins 1 Servings 1 Cups 2 Tbsp. ½ tsp Black Coffee (Or Tea) Coconut Oil Butter Erythritol (optional) 1. Make your cup of black coffee however you usually make coffee (minipresso, aero press, filter coffee etc) 2. Add the Coconut 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.

7 Beginners Bulletproof Cocoa Calories 248 Fats 28g Protein 0g Net Carbs 1g 5 Mins 1 Servings 1 Cups 2 Tbsp. ½ tsp 1 tsp Hot Water Coconut Oil Erythritol (optional) Cocoa Powder 1. Add the water to a pot on the stove 2. Add the coconut 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.

8 Bacon And Eggs Calories 270 Fats 19g Protein 20g Net Carbs 1.5g 1 Servings 3 Slices 2 Large Bacon (6 inch long) Eggs 1. Heat a frying pan to high heat, and cook the bacon until crispy (this can also be done in the oven) 2. Add eggs to the pan, and cook for a further 2-3 mins or until desired yolk constancy.

9 Asian Style Chicken Calories 548 Fats 34g Protein 45g Net Carbs 7g Cooking Time: 15 Mins 2 Servings 300g 2 Bunch ½ Cup 2 tsp 4 Tbsp. Chicken Breast (10 oz) (2 Large) Bok Choy (small) Shallots Fresh Ginger Sesame Seed Oil 1. Bring a large pot of water to boil with the steamer on top. 2. Slice the chicken breast from side to side (as if you where to butterfly) and place the chicken in the steamer for 10 mins each side 3. As the timer hits 15 mins, add the book choy into the steamer and cook for 5 mins 4. Whilst the ingredients are cooking, chop the shallots and ginger and add them to a bowl. Add the sesame seed oil and mix together to form a sauce. 5. Place the chicken on a plate and cover with the sauce. Enjoy!

10 Steak And Broccoli Calories 447 Fats 36g Protein 25g Net Carbs 3g Cooking Time: 15 Mins 2 Servings 2 Pieces 4 Tbsp. 1 Medium Steak (85g each) Coconut Oil Broccoli Stalk (7 8 Inches Long) 1. Bring a pot of water to the boil (with a steamer on top) 2. Cut up broccoli and place into steamer (or boil if necessary) 3. Heat a frying pan to high, and place room temperature steak into the pan 4. Cook for 2 mins each side for medium rare. Place coconut oil in the pan after the first flip. 5. Serve and enjoy

11 Lamb Chops and Feta Salad Calories 539 Fats 44g Protein 32g Net Carbs 1g Cooking Time: 15 Mins 2 Servings 2 Pieces 70g 1 Cup 2 Tbsp. Dash Dash Lamb Chop (Shoulder) (125g each) Feta Cheese (2.5 oz) Spinach Olive Oil Salt Pepper 1. Heat a frying pan to high, and place the lamb chops into the pan. Cook for 3 mins each side for medium rare. 2. Place half the spinach onto a plate, half into a container for lunch the next day. 3. Halve the feta cheese and crumble over the spinach 4. Sprinkle 1 Tbsp. of olive oil on each salad. Dash with salt and pepper. 5. Serve with Lamb Chops.

12 Bun Less Cheeseburgers Calories 448 Fats 33g Protein 33g Net Carbs 3g Cooking Time: 15 Mins 2 Servings 2 Large 4 Slices 2 Slices 2 Slices 2 Leaves 2 Tbsp. Beef Patties (85g Each) Dairy Free Cheese Onion Tomato Iceberg Lettuce Mustard 1. Heat a frying pan to medium, press your thumb into the middle of the Pattie, and put the burger patties into the pan for 4 mins each side. 2. Lay the iceberg lettuce out, place dairy free cheese, beef pattie, onion, tomato and mustard into the middle and wrap with the remaining lettuce. 3. Repeat for each burger.

13 Sesame Beef Coleslaw Calories 566 Fats 38g Protein 40g Net Carbs 6g Cooking Time: 15 Mins 3 Servings 500g Ground Beef (1 lb) 300g Package Dry Coleslaw (green & red cabbage, carrots) (10oz) 2 Cloves Garlic (minced) 2 Tbsp. Sesame Seed Oil 1 Tbsp. Siracha 2 Tbsp. Soy Sauce 1 tsp Vinegar 1 tsp Sesame Seeds 1. Heat sesame seed oil in frying pan (or wok) 2. Add in ground beef (beef mince) and cook for 10 mins. 3. Add the remaining ingredients, with a pinch of salt and pepper. Cook for another 5 mins. 4. Serve and enjoy.

14 Tacos Calories 448 Fats 32g Protein 33g Net Carbs 4g Cooking Time: 15 Mins 1 Servings 100g 1 tsp 1 tsp 3 Large 2 Tbsp. 3 Wedges Ground Beef (3.5oz) Cumin Paprika Lettuce Leaves Coconut Cream Tomato 1. Cook the ground beef in a frying pan, and add the cumin and paprika. 2. Place 3 large lettuce leaves onto a plate, and fill the contents with beef, coconut cream and tomato. 3. Serve and enjoy.

15 Cob Salad Calories 557 Fats 47g Protein 23g Net Carbs 5g Cooking Time: 15 Mins 1 Servings 2 Slices 1 Whole ½ Whole 30g 1 Cup 4 Whole 1 Tbsp. Bacon Boiled Egg Avocado Tofu Cos Lettuce Cherry Tomato s Olive Oil 1. Cook the bacon, and hard boil 1 egg. 2. Place the lettuce into a bowl. 3. Slice the avocado, tofu, cherry tomato s and place into the lettuce. 4. Drizzle with olive oil, and put the bacon and sliced egg on top. 5. Serve and enjoy!

16 Rib Eye w/ Brussels Calories 468 Fats 37g Protein 26.7g Net Carbs 7g Cooking Time: 15 Mins 1 Servings 7 Whole 1 Piece 2 Tbsp. Brussels Sprouts Rib Eye (85g / 2.5 oz) Coconut Oil 1. Heat a frying pan to medium low, slice the Brussels in half and place 1 tbsp. coconut oil into the pan, along with the Brussels sprouts cut side down. Cook for 15 mins. 2. Remove the sprouts, and turn the frying pan on high and place the room temperature rib eye into the pan. Cook for 4 mins on 1 side. 3. Place the remaining coconut oil into the pan, and flip the rib eye. Use a spoon to cover the steak with butter.

17 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 Can be replaced with coconut cream at 1:1 ratio. Make sure you use the full fat version. Cheese 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. Butter Can be replaced by Olive or Coconut Oil in most cases. 1:1 Ratio Sour Cream 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 Coconut Milk or Almond Milk work best for this. Make sure they are unsweetened and say so on the packaging. Ratio 1:1 Yoghurt 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 Eggs For every egg required, add 2 Tbsp. chia seeds or flaxseeds soaked in 3 Tbsp. water. Coconut Oil 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.