I drink plain water with all of my meals. When I begin my fasting time, I fast. I consume no food and no liquids, except for water. I average around 18 hour fasts per day. I do not snack between meals.
I did not list seasonings or their quantities. Remember to season your food well with salt. You can add any other seasonings or herbs you desire to each meal.
Amounts are approximates, as I don't measure any of my food.
This is my sample menu featuring less vegetables. I have kept a limited amount of nightshades and fatty plant foods in my diet, because they do not cause me digestive issues. Other vegetables, I use as seasonings only. This menu has no cruciferous vegetables, which seem to be the most problematic for me. Remember that vegetables are not needed. You can restrict them to lesser amounts, than in this menu, or omit them all together.
SUNDAY
Breakfast - 7:00 - 8:00 AM
Bacon and Eggs:
- 3 - 4 bacon strips
- 2 eggs scrambled in bacon fat
- Top eggs with 2 tbsp. salsa and 1 tbsp. olive oil after serving.
- 3 - 4 tbsp. half & half or whole milk in coffee
Lamb Meatballs:
- ½ lb. ground lamb
- 1 egg, beaten
- ½ carrot, diced
- 1 green onion, diced
- 3 tbsp. almond meal
- 4 tbsp. fresh mint, chopped
- Mix ground lamb with all ingredients. Shape into balls and cook in oven or stove top, until done.
- Sprinkle with a handful of feta cheese.
- Avocado and olive salad, slice an avocado and add your favorite olives on top.
- 1 tbsp. extra virgin olive oil after serving
Breakfast - 7:00 - 8:00 AM
Sausage and Eggs:
- 2 Little Jones Pork Sausages cooked in 1 tbsp. butter
- 2 eggs scrambled in the left over butter
- Top eggs with 2 tbsp. salsa and 1 tbsp. olive oil after serving.
- 3 - 4 tbsp. half & half or whole milk in coffee
Ground Beef:
- ½ lb. ground beef
- 2 garlic cloves, minced
- ¼ onion, diced
- ¼ pepper, diced
- ½ cup chopped tomatoes
- ½ tbsp. tomato paste
- 1 tbsp. ghee
- 1 zucchini sautéed in butter
- Cook beef in ingredients and cook zucchini separately. Serve side by side once done.
- Tomato and cheese salad, slice a tomato and add an ounce of your favorite cheese on top.
- 1 tbsp. extra virgin olive oil after serving
Breakfast - 7:00 - 8:00 AM
Sausage and Eggs:
- 2 Little Jones Pork Sausages cooked in 1 tbsp. butter
- 2 eggs scrambled in the left over butter
- Top eggs with 2 tbsp. salsa and 1 tbsp. olive oil after serving.
- 3 - 4 tbsp. half & half or whole milk in coffee
Chicken Fried Steak:
- 1 chicken breast or 2 chicken cutlets, pounded until evenly flat.
- Pork rinds, run through food processor or pound in storage bag until they are crumbs.
- 1 egg, beaten
- 1 tbsp. ghee
- Heat ghee in pan and after breading the chicken breasts with the pork rinds, add to pan.
- Avocado and olive salad, slice an avocado and add your favorite olives on top.
- 1 tbsp. extra virgin olive oil after serving
Breakfast - 7:00 - 8:00 AM
Bacon and Eggs:
- 3 - 4 bacon strips
- 2 eggs scrambled in bacon fat
- Top eggs with 2 tbsp. salsa and 1 tbsp. olive oil after serving.
- 3 - 4 tbsp. half & half or whole milk in coffee
Burgers:
- ½ lb. ground beef
- 1 tbsp. ghee
- 1 tomato
- 1 avocado
- 2 slices Kerrygold cheddar cheese
- Make 1 or 2 burger patties with the beef, cook until done.
- Top with cheese, sliced tomato and avocado.
- 1 tbsp. sour cream after serving
- 1 tbsp. extra virgin olive oil after serving
Breakfast - 7:00 - 8:00 AM
Sausage and Eggs:
- 2 Little Jones Pork Sausages cooked in 1 tbsp. butter
- 2 eggs scrambled in the left over butter
- Top eggs with 2 tbsp. salsa and 1 tbsp. olive oil after serving.
- 3 - 4 tbsp. half & half or whole milk in coffee
Beefy "Lasagna":
- 2 garlic cloves, minced
- ¼ onion, diced
- ¼ pepper, diced
- ½ cup chopped tomatoes
- ½ tbsp. tomato paste
- 1 tbsp. ghee
- ½ lb. ground beef
- 1 eggplant, sliced
- ½ cup ricotta cheese
- Cook the eggplant in a baking dish, drizzled with avocado oil for 45 mins at 350 degrees. Season well with salt and pepper.
- Cook the meat on the stove top in all of the ingredients. Once both are done, spread the meat mixture over the eggplant and spread cheese on top.
- 1 tbsp. extra virgin olive oil after serving
Breakfast - 7:00 - 8:00 AM
Bacon and Eggs:
- 3 - 4 bacon strips
- 2 eggs scrambled in bacon fat
- Top eggs with 2 tbsp. salsa and 1 tbsp. olive oil after serving.
- 3 - 4 tbsp. half & half or whole milk in coffee
Pork Chops:
- 2 pork chops, bone in or not
- 1 tbsp. butter
- Sear chops in butter, on a cast iron skillet, and then finish them in the oven. Do not forget to season them well with salt, pepper and any other dry seasoning you like.
- Tomato and cheese salad, slice a tomato and add an ounce of your favorite cheese on top.
- 1 tbsp. extra virgin olive oil after serving
Breakfast - 7:00 - 8:00 AM
"Cereal":
- 1 cup plain, full fat sheep’s yogurt, whole milk or half & half
- 1 handful of raw nuts, any combination you like
- ½ tbsp. cinnamon
- 1/8 cup unsweetened coconut flakes
- 3 - 4 tbsp. half & half or whole milk in coffee
Salmon Cakes:
- 6 - 8 oz. Alaskan salmon, cooked, fresh or canned, doesn’t matter
- 1 egg, beaten or use 2 tbsp. avocado mayonnaise instead
- ½ garlic clove, minced
- 1 green onion, diced
- 1 tbsp. ghee
- 1 tbsp. avocado oil
- Mix salmon with all ingredients, shape into patties and cook in ghee and avocado.
- Top with mayonnaise, avocado and olives. You can also add feta cheese to the finished plate if you like.
- 1 tbsp. extra virgin olive oil after serving
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