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.
SUNDAY
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
Steak and Green Beans:
- 8 oz. sirloin steak, sear steak in a cast iron skillet and then finish in the oven till desired temperature.
- 2 cups green beans, cook in preferred method and then plate alongside steak. I like to steam mines and then saute them in butter.
- Top steak and green beans with butter.
- 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
Stir Fried Chicken:
- 1 chicken breast or 2 chicken cutlets, cut into fajita style strips
- ½ pepper, cut in strips
- ½ onion, cut in strips
- 2 garlic cloves, minced
- 1 tbsp. ghee
- Saute chicken and vegetables together in ghee until stir fried.
- Serve over 2 cups spinach and top with 1 avocado and a handful of olives.
- 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
Ground Beef and "Rice":
- 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
- 2 cups riced cauliflower
- Cook beef in ingredients with ghee. Cook riced cauliflower separately.
- After beef and cauliflower are done, serve beef on top of cauliflower.
- 1 tbsp. extra virgin olive oil after serving
Breakfast - 7:00 - 8:00 AM
Fresh Salad:
- 1 vine ripe tomato
- 1 avocado
- 4 slices fresh mozzarella
- Fresh basil leaves
- Slice your tomato and top with avocado, mozzarella and basil leaves.
- 1 tbsp. extra virgin olive oil after serving
Fish Fillets and Coconut "Rice": (I use tilapia, but any kind of fish fillet you like will do.)
- 1 large fillet or 2 small to medium ones - large is about one and half the size of your hand, small is anything lesser.
- 1 tbsp. ghee or Kerrygold garlic and herb butter
- 2 cups riced cauliflower
- 2 tbsp. unsweetened coconut butter
- ¼ cup unsweetened coconut flakes
- Saute fish fillets in the ghee or butter until done.
- Cook riced cauliflower until soft and mix with coconut butter and flakes. Continue cooking until desired tenderness. Sprinkle with dried parsley.
- Serve fillets on top of rice.
THURSDAY
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
Beef Meatballs:
- ½ lb. ground beef
- 2 garlic cloves, minced
- ¼ onion, diced
- 2 cups chopped tomatoes
- 1 egg, beaten
- 1 tbsp. ghee
- Pour chopped tomatoes in a large skillet with ghee. Mix ground beef with all ingredients and shape into balls. Cook in the chopped tomatoes.
- Roast 2 cups of vegetables, (any kind you like), for a side dish.
- 1 tbsp. butter on roasted vegetables, after serving
- 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
Shrimp Fried “Rice”:
- 1 cup shrimp
- 2 garlic cloves, minced
- ¼ onion, diced
- ¼ pepper, diced
- ½ tbsp. tomato paste
- 1 tbsp. ghee or Kerrygold garlic and herb butter
- 2 cups riced cauliflower
- Cook shrimp in ingredients until done. Add cauliflower and continue cooking until done.
- 1 tbsp. extra virgin olive oil after serving
Brunch - 8:00 - 9:00 AM
Frittata: (I have this as an OMAD)
- ½ lb. ground beef
- 2 garlic cloves, minced
- ¼ onion, diced
- ¼ pepper, diced
- ½ tbsp. tomato paste
- 1 tbsp. ghee
- 3-4 eggs, beaten
- 1 avocado, sliced
- Handful sliced black olives
- Cook ground beef in ingredients until done. Pour beaten eggs on top and put in 350 F oven until eggs puff and are cooked through. Top with black olives and avocado.
- 1 tbsp. sour cream after serving
- 1 tbsp. extra virgin olive oil after serving
- 1 almond butter bread muffin from Sandy Tucker Rodriguez recipe. This equates to 2 1/2 tbsp. almond butter and 1/2 egg. I eat it with butter. The recipe can be found in this post.
- 1 cup coffee with 2 tbsp. half and half
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
Beef Stew:
- 2 garlic cloves, minced
- ½ carrot, diced
- ¼ onion, diced
- ¼ pepper, diced
- 2 cups green beans or any non-starchy vegetables you like
- 1/8 cup bone broth
- ½ lb. beef chunks (the kind used for stew or kabobs)
- 1 tbsp. ghee
- Cook all the ingredients in a slow cooker for 3 hours on high
- 1 tbsp. extra virgin olive oil after serving
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