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
Vegetable Omelet:
- 1 cup mushrooms, sliced (any type you like)
- ½ cup fresh spinach, chopped
- 2 green onions, chopped
- ¼ pepper, chopped
- 3 scrambled eggs in 1 tbsp. butter
- Make all ingredients into an omelet.
- 1 tbsp. extra virgin olive oil after serving
- 3 - 4 tbsp. half & half or whole milk in coffee
Beefy "Noodles":
- 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
- 2 cups green beans or pole beans
- Handful of grated Kerrygold cheddar cheese.
- Steam the beans and cook the meat in all of the ingredients.
- Once both are done, mix together like "pasta". 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
Chicken & "Rice":
- 1 chicken breast or 2 chicken cutlets, cubed
- 2 garlic cloves, minced
- ¼ onion, diced
- ¼ pepper, diced
- ½ celery stalk, diced
- ½ carrot, diced
- ½ tbsp. tomato paste
- 1 tbsp. ghee
- 2 cups riced cauliflower
- Cook chicken pieces in ingredients until done. Add cauliflower and continue cooking until done. Add turmeric at the end until it's the desired color.
- 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
Sausage and Peppers:
- ½ Package of Pederson Farms Smoked Sausage, sliced
- ½ pepper, sliced
- ½ onion, sliced
- 2 garlic cloves, minced
- 1 tbsp. ghee
- Saute sausage and vegetables together 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
Stir Fried Steak:
- ½ lb. beef steak cut into fajita style strips
- ½ pepper, cut in strips
- ½ onion, cut in strips
- 2 garlic cloves, minced
- 1 tbsp. ghee
- Sauté steak and vegetables together 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
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
Cobb Salad:
- 1 chicken breast or 2 chicken cutlets, cut into fajita style strips, stir fried in 1 tbsp. ghee
- 2 - 3 bacon strips, cooked and crumbled
- 1 - 2 eggs, hard boiled
- 2 cups spinach or any lettuce you like
- 1 avocado, sliced
- Handful of nuts
- Handful of feta cheese
- Mix all ingredients together to create a salad.
- 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
Taco Salad:
- ½ lb. ground beef
- 2 garlic cloves
- ¼ onion
- ¼ pepper
- ½ cup chopped tomatoes
- ½ tbsp. tomato paste
- 1 tbsp. ghee
- Cook ground beef in ingredients and serve over 2 cups of spinach.
- Top with a handful of shredded Kerrygold cheddar cheese, 1 tbsp. of sour cream, 1 tbsp. salsa and guacamole or a whole avocado.
- 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
Fried Fish Fillets: (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.
- 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 fish fillet 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
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