Weekly Overview Breakfast Lunch Dinner Macros Monday Bulletproof Coffee/Tea/Co coa (Leftovers) Spaghetti Bolognese Sausages and Cauliflower Mash Calories: 1264 Fats: 97 Protein: 73g Net Carbs: 6g Tuesday Avocado Smoothie (Leftovers) Sausages and Cauliflower Mash San Choy Bau Calories: 1555 Fats: 117g Protein: 81g Net Carbs: 20g Wednesday Bacon, Eggs and Avocado (Leftover) San Choy Bau Salmon and Asparagus Calories: 1458 Fats: 103g Protein: 103g Net Carbs: 10g Thursday Bulletproof Coffee/Tea/Co coa (Leftovers) Salmon and Asparagus Steak and Brussels Sprouts Calories:1271 Fats: 98g Protein: 80g Net Carbs: 7g Friday Avocado Smoothie (Leftovers) Steak and Brussels Sprouts Green Chicken Curry Calories: 1578 Fats: 117g Protein: 101g Net Carbs: 26g Saturday Bacon, Eggs and Avocado (Leftovers) Green Chicken Curry Chicken with Creamy Slaw Calories: 1578 Fats: 117g Protein: 101g Net Carbs: 21g Sunday Bulletproof Coffee/Tea/Co coa {Leftovers) Creamy Slaw Beef and coconut soup Calories: 1333 Fats: 87g Protein: 106g Net Carbs: 16g TOTALS 75% Fat 24% Protein 4% Carbs 10000 Calories (average 1428 each day)
Shopping List Everything You ll Need For This Week Meat / Fish 4 Slices Bacon 3 Sausages (100% beef) Ground Pork (250g / 8 oz) 2 Salmon Pieces (150g / 5oz each) 2 Pieces Steak (150g/ 5oz each) 1 Chicken Breast (135g / 4.5 oz) Ground Beef (450g / 1 lb) Beef Strips (200g / 6.5 oz) Dairy / Poultry Butter (250g / 8 oz) 4 Large Eggs Heavy Whipping Cream (30ml / 1 oz) ¼ Cup Parmesan Cheese Vegetables 2 Avocadoes 14 Brussels Sprouts 4 Tbsp Chia Seeds 1 Knob Ginger Lettuce 2 Onions 2 Cups Spinach 1 Cauliflower 1 Medium Galic Shallots 1 Lime 1 Cup Beansprouts 1 Cup Coriander (cilantro) 10 Asparagus Sprigs 4 Kaffir Lime Leaves Dry Coleslaw (300g / 10 oz) 2 medium Carrots 1 Cup Cherry Tomatoes OTHER 2 Cups Unsweetened Almond Milk 2 Tbsp Coconut Oil 3 Tbsp Olive Oil 3 Tbsp Sesame Seed Oil 1 tsp Sesame Seeds 1 Tbsp Siracha 4 Tbsp Soy Sauce 1 tsp Vinegar 3 Cups Black Coffee 3 tsp MCT oil 3 tsp Erythritol 1 tsp Oregano Coconut Cream (150ml / 5 oz) Unsweetened Coconut Milk (350ml / 11 floz) 1 Tbsp Fish Sauce 3 Cups Beef Stock
Beginners Butter Coffee Calories 248 Fats 28g Protein 0g Net Carbs 0g Preparation Time: 5 Mins 1 Servings 1 Cups 2 Tbsp. 1 tsp only*) ½ tsp Black Coffee (Or Tea) Unsalted Butter MCT/Coconut Oil (make sure 1 teaspoon Erythritol (optional) 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.
Beginners Butter Cocoa Calories 248 Fats 28g Protein 0g Net Carbs 1g 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 (optional) 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.
Avocado Smoothie Calories 491 Fats 43g Protein 8g Net Carbs 6g Preparation Time: 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.
Bacon, Eggs & Avocado Calories 425 Fats 35g Protein 21.5g Net Carbs 2g Preparation Time: 5 Mins 1 Servings 2 Large 1 Tbsp. 1/4 Large 2 Slices Dash Dash Eggs Butter Avocado Bacon Salt Pepper 1. Heat a frying pan to high heat. 2. Cook the bacon until desired, remove from pan. 3. Crack the eggs into a bowl, and scramble with a fork. 4. Place the butter into the pan, and pour the scrambled eggs into the pan. 5. Wait 30 seconds, and then move the eggs around the pan. Try to only move around once or twice. 6. Remove from the pan when they are still slightly wet. They will continue to cook on your plate. 7. Serve with avocado and sprinkle with salt and pepper
(Leftover from week 2) Spaghetti Bolognese Calories 500 Fats 29g Protein 45g Net Carbs 7g Preparation Time: 10 Mins 2 Servings (Use leftovers from week 2) 250g Ground Beef (1/2 lb) ½ Cup Passata Sauce (low carb tomato sauce) 2 cloves garlic (crushed) 1 teaspoon Worcestershire sauce 1 teaspoon dried oregano 1 teaspoon dried basil ½ Cup Water 1. Heat a frying pan to medium high, and cook the ground beef until it begins to turn brown. 2. Add the passata sauce, garlic, dried herbs, Worcestershire sauce and water to the pan, reduce the heat and simmer for 15 mins. 3. Serve with Zucchini/Miracle/Eggplant noodles and top with parmesan cheese.
Sausages & Cauliflower Mash Calories 516 Fats 40g Protein 28g Net Carbs 7.5g Preparation Time: 10 Mins 2 Servings (1 ½ sausage each serve) 3 Large ½ head 2 Tbsp ¼ Cup Sausages (100% beef) Cauliflower Heavy Whipping Cream Parmesan Cheese 1. Chop the cauliflower into medium sized chunks, and boil in water for 20-30 mins until soft. 2. While the cauliflower is boiling, heat a frying pan to medium high and place the sausages into the pan, quarter turning ever 2-3 mins. 3. Once the cauliflower is boiled, remove the water, and mash with a potato masher 4. Add the cream, and parmesan cheese (and salt if desired) and mash until creamy. 5. Serve with sausages.
San Choi Bau Calories 548 Fats 34g Protein 45g Net Carbs 7g Preparation Time: 10 Mins Cooking Time: 15 Mins 2 Servings 2 Cloves Garlic crushed 2 cm piece ginger (finely grated) 250 g Pork mince (0.5 lb) 2 Tbsp Soy sauce (or liquid amino) 2 Shallots (thinly sliced) 1/2 Lime juiced 1 Tbsp Sesame Oil 1 cup beansprouts (trimmed) 10 Medium Lettuce Leaves 1/4 cup fresh coriander leaves 1. Heat wok (or frying pan) over high heat until hot. Add sesame seed oil, garlic, ginger and pork. fry for 2 to 3 minutes or until pork just changes colour. 2. Add soy sauce and onions, 2 teaspoons of lime juice. Fry for 3 minutes or until heated through. Stir in beansprouts. 3. Spoon pork mixture into lettuce leaves. Sprinkle with coriander. Serve and Enjoy!
Salmon & Asparagus Calories 485 Fats 34g Protein 40g Net Carbs 1.5g Preparation Time: 5 Mins Cooking Time: 25 Mins 2 Servings 2 Pieces 2 Tbsp 10 Sprigs Salt Pepper Salmon (150g / 5oz each) Butter Asparagus 1. Preheat your oven to 180C (355F) 2. Trim the woody ends from the asparagus, and separate them into separate pieces of aluminium foil (large enough to wrap the salmon as well) 3. Place the salmon on top of the asparagus, and place the butter on top of the salmon. 4. Wrap the individual meals in the remaining aluminium foil, and place in the oven for 25 mins. 5. Season with salt and pepper, and enjoy.
Steak & Brussels Sprouts Calories 538 Fats 36g Protein 40g Net Carbs 6g Preparation Time: 10 Mins Cooking Time: 15 Mins 2 Servings 2 Pieces 2 Tbsp 14 1 Tbsp 1 tsp ½ tsp Sirloin Steak (150g / 5 oz each) Butter Brussels sprouts Olive Oil Oregano (dried) Salt 1. Preheat your oven to 180C (355 F) 2. On a baking tray, slice in half and place the brussels sprouts, covered with olive oil, salt and oregano. 3. Cook for 20 mins until golden brown and crispy. 4. While the brussels spouts are cooking, heat a frying pan to high, and place the steak into the pan. 5. Cook for 3 mins on one side, and upon flipping the steak, place the butter into the pan, and spoon over the steak as its cooking. 6. Cook until desired, place on a plate and let it rest for 3-5 mins. 7. Serve with brussels sprouts and enjoy.
Green Chicken Curry Calories 600 Fats 50g Protein 25g Net Carbs 14g Preparation Time: 10 Mins Cooking Time: 15 Mins 2 Servings 1 Tbsp Coconut Oil ½ medium Onion 150 ml Coconut Cream (5 oz) 150 ml Coconut Milk (5 oz) 2 Tbsp Green Curry Paste 1 Chicken Breast Fillet (135g / 4.5 oz) 10 Green Beans Halved 4 Kaffir Lime Leaves 1 Tbsp Fish Sauce 1/2 Cup Fresh Coriander diced ½ Large Cauliflower (Riced) 1. Dice the onion, and place into a frying pan with the coconut oil. Cook until the onion is translucent. 2. Add the coconut cream in with the onion and cook for 5 mins. 3. Add the Green Curry Paste and cook for another 2 mins. 4. Dice the chicken into 1-inch pieces, and place into the pan along with the halved green beans, coconut milk, fish sauce and kaffir lime leaves. Cook for 15 mins until the chicken is cooked. 5. Add the diced coriander. Mix well and serve with Riced Cauliflower
Chicken with Creamy Slaw Calories 553 Fats 32g Protein 55g Net Carbs 5g Preparation Time: 10 Mins Cooking Time: 15 Mins 2 Servings 450g 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.
Beef And Coconut Soup Calories 355 Fats 20g Protein 32g Net Carbs 9g Preparation Time: 10 Mins Cooking Time: 30 Mins 2 Servings 3 Cups 200g 200ml 2 Tbsp 600ml 1 tsp 1 tsp. 2 1 1 Cup Beef Stock (3 Stock Cubes) Beef Strips (0.45lb) Coconut Milk (6. floz) Olive Oil 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!
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: http://www.mylifebio.net.au/ - 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.