DAY 22 DAVE MEAL PLAN WEEK 4 BREAKFAST: Omelette Egg whites (4-5) Egg yolk (1) Almond milk (2 tbs/30 ml) you can replace with coconut milk Tomato (half or 1 plum tomato) Shredded spinach (1 handful) Purple onion (1 tbs) Basil (1 pinch) Garlic (optional) Olive oil cooking spray SNACK: Celery dipped in Almond butter 2 tbsp Almond butter 2 stalks LUNCH: Tomato and Basil salad with a cucumber and radish salad 1 cup cherry tomatoes (150g / 5.3 oz) 1 medium spring onion (15g / 0.5 oz) 1 tbsp freshly chopped basil (or 1 tsp dried) 1 tbsp extra virgin olive oil ½ cup goats cheese pink Himalayan salt to taste SNACK: Tuna served with a side of salad Tuna Fish, light, canned in water, drained solids 1 can Light mayonnaise 1 tbsp Celery 1/2 stalks Pickles 1/2 large Salad: 1 cup of green salad drizzled with 1 tablespoon of olive oil DINNER: T bone steak with a radish salad 4oz T bone steak shallow fried in avocado oil with a pinch of salt Salad: Himalayan sea salt dash
Pepper dash Almonds 1/8 cup, sliced Radishes 1/6 medium Red wine vinegar 10 grams Cucumber 1/4 medium Parsley Raw 20 grams Shallots 1 or scallions Olive oil 1 tablespoon DAY 23 BREAKFAST: Chocolate Blackberry smoothie 7 Ice Cubes 1 cup Unsweetened Coconut Milk 1/4 cup Blackberries 2 tbsp. Cocoa Powder 12 drops Liquid Stevia 1-2 tbsp Coconut oil MID-AFTERNOON SNACK 10 Almonds and goats cheese LUNCH: Quick avocado salad ½ avocado 1 small head crunchy lettuce 2 hard-boiled pastured eggs 1 medium spring onion splash of lemon juice pink Himalayan salt 1 tbsp extra virgin olive oil
SNACK 1 cup of bone broth DINNER-Slow-cooked meat with lettuce cups 150g slow-cooked meat (5.3 oz)- Any 1 small head crunchy lettuce (100g / 3.5 oz) with Simple tomato salad 1 cup cherry tomatoes (150g / 5.3 oz) 1 medium spring onion (15g / 0.5 oz) 1 tbsp freshly chopped basil (or 1 tsp dried) 1 tbsp extra virgin olive oil pink Himalayan salt to taste Day 24 BREAKFAST-2 Poached eggs (or boiled) with 1 cup of spinach SNACK- 2-3 Celery Sticks with 2 Tablespoon of peanut butter or Almond butter LUNCH: Chicken salad 1 serving cooked chicken thighs (150g / 5.3 oz) 1 small head crunchy lettuce (100g / 3.5 oz) 2 hard-boiled eggs 1 spring onion pink Himalayan salt 2 tablespoon olive oil SNACK-3 pieces of 80-100% dark chocolate DINNER- Pan-roasted trout with braised broccoli 1 medium fillet salmon or trout (150g / 3.5) roasted on 1 tbsp ghee pink Himalayan salt and pepper (black or cayenne) to taste 2 cups steamed / boiled broccoli, seasoned with a splash of lemon juice and 1 tbsp extra virgin olive oil (180g / 6.4 oz)
DAY 25 BREAKFAST: Chocolate chia pudding 1/3 can full fat coconut milk 1.5 Tbsp. organic chia (watch out for lesser quality versions) 1.5 Tbsp. cacao powder Pinch tsp stevia powder 1/2Tsp honey or maple syrup Pinch gluten free vanilla extract Directions: Mix the coconut milk and the cacao powder until dissolved. Add the chia, vanilla, sweetener, and mix well. Put it in the freezer for 10 minutes. Eat and Enjoy. SNACK: Red Peppers dipped in hummus 1 whole red peppers cut into slices 2 Tbsp. of hummus And Celery stick with almond butter 2 Celery sticks with 2 Tbsp. almond butter LUNCH: Turkey salad 1 serving cooked turkey breast grilled 150g / 5.3 oz) 1 small head crunchy lettuce (100g / 3.5 oz.) 2 hard-boiled eggs 1 spring onion pink Himalayan salt 2 tablespoon olive oil SNACK: 1 whole Avocado
DINNER: Philly cheese steak peppers Grass-fed beef cooked, roasted 4oz Goats cheese 1 oz Green bell pepper 1 large Mushrooms White, raw 1/2 gram Avocado oil ½ tbsp Garlic Raw 1/2 tsp DAY 26 BREAKFAST: Vanilla Avocado smoothie 1/2 Avocado 1 tbsp almond butter 1 cup unsweetened vanilla almond milk dash of cinnamon splash of vanilla extract or sugar free vanilla syrup 3/4 cup of ice no carb liquid sweetener to taste Blend until smooth SNACK: 8 olives LUNCH: Quick shrimp & spinach salad (substitute for 1 whole chicken breast) 1 package raw prawns (200g / 7.1 oz), pan-roasted on 1 tbsp ghee 2 cups fresh spinach or other greens such as chard, lettuce, rocket (60g / 2.1 oz) ¼ cup green or black olives (30g / 1 oz) 2 tbsp extra virgin olive oil cayenne pepper and pink Himalayan salt to taste SNACK 2: 80%- 100% Dark Chocolate 3 pieces DINNER: Chicken or lamb kebabs with tomato salad
Chicken breast 1/2 breast, bone and skin removed Green bell pepper 1/4 large Onions Raw 1/4 large Red bell pepper Sweet, raw 1/4 large Barbecue sauce (or your favourite low sugar sauce) 1/4 cup (8 fl oz) 1-Preheat the grill for high heat and slice the chicken breast into cubes to skew. Cut the onion and pepper into wedges to skew. 2-Thread the chicken, green bell pepper, onion, and red bell pepper pieces onto skewers alternately. 3-Lightly oil the grill grate. Place kabobs on the prepared grill, and brush with barbeque sauce. Cook, turning and brushing with barbeque sauce frequently, for 15 minutes, or until chicken juices run clear. Tomato Salad Cider Vinegar 1/10 cup Cucumber Peeled, raw 1 medium Onions Raw 1/4 large Tomatoes Red, ripe, raw, year round average 1 1/2 medium whole Water 1/4 cup Day 27 BREAKFAST: Chocolate Blackberry smoothie 7 Ice Cubes 1 cup Unsweetened Coconut Milk 1/4 cup Blackberries 2 tbsp. Cocoa Powder 12 drops Liquid Stevia 1-2 tbsp Coconut oil SNACK- 8 Olives LUNCH: Spiced Pumpkin soup ( THIS SERVES 2 people) 1 1/2 cups Chicken Broth 1 cup Pumpkin Puree 4 tbsp. dairy free Butter 1/4 medium Onion, chopped
2 cloves Roasted Garlic, minced 1/2 tsp. Salt 1/2 tsp. Pepper 1/2 tsp. Freshly Minced Ginger 1/4 tsp. Cinnamon 1/4 tsp. Coriander 1/8 tsp. Nutmeg 1 Bay Leaf 1/2 cup dairy free cream Direction: 1. Brown dairy free butter in a saucepan over medium-low heat. Once it's dark golden in color, add onions, garlic, and ginger to the pan. Let cook for 2-3 minutes. 2. Once onions are translucent, add spices and stir in well. Let this cook for 1-2 minutes, then add pumpkin and chicken broth into the pan. Stir in well. 3. Bring to boil, then turn to low and allow to simmer for 20 minutes. After 20 minutes, use immersion blender to puree everything smooth. 4. Let simmer for an additional 20 minutes. SNACK- 8 Pecans DINNER Slow-cooked meat with lettuce cups 150g slow-cooked meat (5.3 oz)- Any 1 small head crunchy lettuce (100g / 3.5 oz) With Simple tomato salad 1 cup cherry tomatoes (150g / 5.3 oz) 1 medium spring onion (15g / 0.5 oz) 1 tbsp. freshly chopped basil (or 1 tsp dried) 1 tbsp. extra virgin olive oil pink Himalayan salt to taste
Day 28 BREAKFAST: Chocolate chia pudding 1/3 can full fat coconut milk 1.5 Tbsp. organic chia (watch out for lesser quality versions) 1.5 Tbsp. cacao powder Pinch tsp stevia powder 1/2Tsp honey or maple syrup Pinch gluten free vanilla extract Directions: Mix the coconut milk and the cacao powder until dissolved. Add the chia, vanilla, sweetener, and mix well. Put it in the freezer for 10 minutes. Eat and Enjoy. SNACK: Red Peppers dipped in hummus 1 whole red peppers cut into slices 2 Tbsp. of hummus And Celery stick with almond butter 2 Celery sticks with 2 Tbsp. almond butter LUNCH: Turkey salad 1 serving cooked turkey breast grilled 150g / 5.3 oz) 1 small head crunchy lettuce (100g / 3.5 oz.) 2 hard-boiled eggs 1 spring onion pink Himalayan salt 2 tablespoon olive oil
SNACK: 1 whole Avocado DINNER: Philly cheese steak peppers Grass-fed beef cooked, roasted 4oz Goats cheese 1 oz Green bell pepper 1 large Mushrooms White, raw 1/2 gram Avocado oil ½ tbsp Garlic Raw 1/2 tsp 1 Slice peppers in half lengthwise, remove ribs and seeds.