Weekly Overview Breakfast Lunch Dinner Macros Monday Bulletproof Coffee/Tea/Co coa (Leftover) Beef and Coconut Soup Lamb Chops and Feta Salad Calories: 1142 Fats: 92g Protein: 62g Net Carbs: 10g Tuesday 3 X Boiled Eggs (Leftovers) Lamb Chops and Feta Salad Carbonara Pasta Calories: 1307 Fats: 114g Protein: 63g Net Carbs: 7.5g Wednesday Avocado Smoothie (Leftover) Carbonara Pasta Yellow Curry Calories: 1647 Fats: 144g Protein: 63g Net Carbs: 20g Thursday Bulletproof Coffee/Tea/Co coa (Leftovers) Yellow Curry San Choy Bau Calories: 1416 Fats: 109g Protein: 87g Net Carbs: 16g Friday 3 X Boiled Eggs (Leftovers) San Choy Bau Salmon & Asparagus Calories: 1238 Fats: 84g Protein: 103g Net Carbs: 10g Saturday Avocado Smoothie (Leftovers) Salmon & Asparagus Sausages and Cauliflower Mash Calories: 1222 Fats: 102g Protein: 68g Net Carbs: 9g Sunday Bulletproof Coffee/Tea/Co coa {Leftovers) Sausages and Cauliflower Mash Lamb with Asparagus and Pine Nuts Calories: 1364 Fats: 118g Protein: 58g Net Carbs: 9g TOTALS 75% Fat 22% Protein 3% Carbs 9191 Calories (average 1300 each day)
Shopping List Everything You ll Need For This Week Meat / Fish 2 Slices Bacon 250g Pork Mince (1/5 lb) 3 Lamb Chops (150g / 5 oz each) 250g Beef Diced (1/2 lb) 2 Pieces Salmon (150g / 5 oz each) 3 Sausages (100% Beef) Dairy / Poultry 2 Cups Almond Milk 150g Butter (5 oz) 70g Feta Cheese (2.5 oz) 300ml Heavy Cream (10 oz) 1 Egg 100g Parmesan Cheese (3.5 oz) 200ml Coconut Cream (6.5 oz) Vegetables 4 Tbsp Chia Seeds 3 tsp Ginger 10 Lettuce Leaves 2 Cups Spinach 2 Avocados 3 Cloves Garlic 2 Whole Shallots 1 Lime 1 Cup Bean Sprouts 1 Bunch Coriander (Cillantro) 10 Green Beans 1 Lime Juice 15 Sprigs Asparagus ½ Head Cauliflower 1 tsp Rosemary (dried) OTHER 3 Tbsp Coconut Oil 4 Tbsp Olive Oil 1 Tbsp Sesame Seed Oil 2 Tbsp Soy Sauce (liquid aminos) 3 Cups Black Coffee 3 tsp MCT Oil 5 tsp Erythritol 1 Packet Miracle Noodles (Konjac) 2 Tbsp Yellow Curry Paste 2 Kaffir Lime Leaves 1 Tbsp Fish Sauce 30g Pine Nuts (1 oz)
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.
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!
Lamb Chops and Feta Salad Calories 539 Fats 44g Protein 32g Net Carbs 1g Preparation Time: 10 Mins 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.
Carbonara Pasta Calories 563 Fats 54g Protein 13g Net Carbs 5g Preparation Time: 30 Mins 2 Servings 2 Slices 1 Cup 1 1 Tbsp 1 Packet Bacon (diced) Heavy Whipping Cream Egg Yolk Parmesan Cheese (grated) Miracle Noodles 1. Dice the bacon, and put into a medium high frying pan. Cook until slightly brown, but not crispy. 2. In a separate bowl, mix together the parmesan cheese, and raw egg yolk until it forms a paste. 3. Add the heavy whipping cream to the frying pan, slowly adding in the parmesan egg yolk mixture until the cream turns yellow and is well mixed through. 4. remove the sauce and use the same frying pan to dry fry the miracle noodles for 8 mins. 5. Mix the sauce in with the noodles, Serve, and enjoy.
Yellow Curry Calories 620 Fats 47g Protein 42g Net Carbs 9g Preparation Time: 30 Mins 2 Servings 1 tbsp 250g 2 Tbsp 2 10 1 Tbsp 1 Tbsp 200ml 1 tsp Coconut Oil Diced Beef (1/2 lb) Yellow Curry Paste Kaffir Lime Leaves Green Beans Fish Sauce Lime Juice Coconut Cream (6.5 oz) Erythritol (optional) 1. Dice your beef and place it in a frying pan on high heat with 1 Tbsp Coconut oil. 2. Turn until all sides of the beef are brown. This should take around 5 minutes. 3. Add the coconut cream, yellow curry paste, kefir lime leaves and the green beans, and cook for 10 mins on low. 4. Finally, add the fish sauce, lime juice and erythritol, and mix together well. 5. Serve with Riced Cauliflower.
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.
Sausages & Cauliflower Mash Calories 516 Fats 40g Protein 28g Net Carbs 7.5g Cooking Time: 30 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.
Lamb with Asparagus and Pine Nuts Calories 600 Fats 50g Protein 30g Net Carbs 1.5g Preparation Time: 10 Mins 2 Servings (1 ½ sausage each serve) 1 ½ tsp 1 Clove 2 Tbsp 5 Sprigs 30g Lamb Chop (130g / 4oz) Rosemary (Dried) Garlic (Crushed) Olive Oil Asparagus Pine Nuts (1 oz) 1. Heat the grill / broiler to 180C (355F) 2. On a sheet pan, place the asparagus, drizzle with 1 tbsp olive oil and cover with pine nuts. Cook for 5-7 mins. 3. Then, combine the rosemary, garlic and 1 Tbsp olive oil together. 4. Heat a frying pan to medium high heat, add the lamb chop and cook for 5 mins, turn, then add the olive oil, rosemary and garlic to cook until desired.
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.