Keep in Mind these features in this diet plan:
1. There is no breakfast. To do the intermittent fasting/time-restricted eating, you will be skipping breakfast. You can have bulletproof coffee as a substitute for breakfast or tea with cream (or black coffee or black tea). HOWEVER - It may work better for some to eat their two meals as breakfast and lunch, and skip dinner. This is perfectly fine.
2. Monday will be your carnivore day. Any type of meat is allowed as long as it does not have a breaded coating. So no fried chicken! But roasted chicken is great, hamburger patties, steaks, pork, organ meats, eggs, etc. If for some reason your schedule makes it difficult for Monday to be a carnivore day, you can switch with another day and shift the meals.
3. You will be repeating each meal for two consecutive days. So if the diet calls for a steak and salad for lunch on Tuesday, it will also call for a steak and a salad for lunch on Wednesday. This will enable you to make enough food for two days, and you'll have less cooking and food preparation.
4. If the menu items do not fill you up, you can add any "very-low-carb" items to your meal to fill you. This could include boiled eggs, block cheese, chaffles, hamburger patties, sausage, etc. Or you can simply make more of the items listed. If you are eating two eggs and 3 slices of bacon, and they don't fill you, then make two more eggs and three more slices of bacon. If you are eating a hamburger patty and a salad, and this does not fill you, then make two hamburger patties and a bigger salad. Or you can always have a large mug of bullet proof coffee after your meal, which is quite filling. (If caffeine is a problem for you, use decaffeinated coffee.)
5. Eat dinner relatively early. Try to begin your dinner around 6:30 pm and be finished by 7 pm or a little after.
6. If there is some food or meal that you know that you will absolutely hate, then substitute some other meal on the plan for the one you hate. There is no use forcing yourself to eat food or meals you cannot stand. This would be a sure way to end this diet plan prematurely.
7. Fridays and Saturdays you are allowed to have some form of keto dessert. I will include desserts for you on these days only.
February Menu
This menu will have links added throughout the month, so when you view it after having viewed it before, refresh the page so that any changes will show.
Feb. 1 (Tuesday)
Note: Here is the simplest and most basic of low-carb/keto meals – meat and a salad. Whenever you are in doubt about what to eat, you cannot go wrong with this! If this does not fill you up, have more meat and a bigger salad.
Lunch: Steak or (hamburger) and salad with low carb veggies. Be sure and use a low-carb salad dressing!
Dinner: Scrambled Eggs and Bacon (No toast - but a chaffle is allowed)
Links: Chaffles by Wholesome Yum / Chaffles by Joe Duff /
Feb. 2 (Wednesday)
Lunch: Steak or (hamburger) and salad with low carb veggies. Be sure and use a low-carb salad dressing!
Dinner: Scrambled Eggs and Bacon (No toast - but a chaffle is allowed)
Feb. 3 (Thursday)
Note: For a tortilla you have numerous low carb options. Check out the links below.
Lunch: Large taco (can have shredded cheese, lettuce, small tomato chunks, and picante sauce) and an avocado
Dinner: Chia Pudding with a slice of cheese
Links: My tortilla preference (6:48 - 10:13) / Keto Connect tortillas / Joe Duff keto tortillas / Chia pudding / 3 types Chia pudding by LowCarbLove /
Feb. 4 (Friday)
Lunch: Large taco (can have shredded cheese, lettuce, small tomato chunks, and picante sauce) and an avocado
Dinner: Chia Pudding with a slice of cheese
Dessert: 1 or 2 chocolate covered peanuts
Links: Joe Duff peanut clusters /
Feb. 5 (Saturday)
Lunch: Spaghetti (using spaghetti squash, spaghetti sauce, and ground beef if desired), and a salad
Dinner: coconut flour pancakes and sausage
Dessert: 1 or 2 chocolate covered peanuts
Links: Spaghetti Squash (2:26 - 5:29) / Joe Duff Keto pasta / HiFaulutin Low Carb pasta / coconut flour pancakes /
Feb. 6 (Sunday)
Lunch: Spaghetti (using spaghetti squash, spaghetti sauce, and ground beef if desired), and a salad
Dinner: coconut flour pancakes and sausage
Feb. 7 (Monday)
Carnivore Day – All meats allowed, but no breaded coating (no fried chicken, chicken-fried steak, etc.)
Links: Carnivore Diet Meal Plan by Health Coach Kate /
Feb. 8 (Tuesday)
Note: Here, again, is the basic keto/low-carb meal – meat and a salad, but in this case the meat is fish rather than beef. Beef, fish, and chicken can be switched and interchanged. But no breaded coatings!
Lunch: Salmon (or substitute any fish) and a salad (no breaded coating on the fish – fry or bake)
Dinner: Omelet (feel free to add spinach, sausage, tomato pieces, green peppers, or any other low-carb veggies)
Links: Pan-seared salmon / Dennis & Benedicta Omelet /
Feb. 9 (Wednesday)
Lunch: Fish and a salad (no breaded coating on the fish – fry or bake)
Dinner: Omelet (feel free to add spinach, sausage, tomato pieces, green peppers, or any other low-carb veggies)
Feb. 10 (Thursday)
Lunch: BLT, using low-carb bread, LC waffle, chaffle, or other LC base, plus one or two boiled eggs
Dinner: Cereal (made of coconut chips, almond slices, unsweetened shredded coconut, walnuts) plus slice of cheese
Links: My cereal (4:18 - 9:02) /
Feb. 11 (Friday)
Lunch: BLT, using low-carb bread, LC waffle, chaffle, or other LC base, plus one or two boiled eggs
Dinner: Cereal (made of coconut chips, almond slices, unsweetened shredded coconut, walnuts) plus slice of cheese
Dessert: Mug cake with pecans/butter/LC syrup mixture
Links: Mug cakes (14:56 - 16:32) / My cereal (4:18 - 9:02) /
Feb. 12 (Saturday)
Lunch: Pizza using homemade low carb tortilla or store-bought LC tortilla (1 slice only), plus salad
Dinner: Huevos Rancheros plus chaffle
Dessert: Mug cake with pecans/butter/LC syrup mixture
Links: pizza vid (Den and Ben) / Fathead dough pizza by Keto Focus / huevos rancheros by Den and Ben / Chaffles by Wholesome Yum / Mug cakes (14:56 - 16:32) /
Feb. 13 (Sunday)
Lunch: Pizza using homemade low carb tortilla or store-bought LC tortilla (1 slice only), plus salad
Dinner: Huevos Rancheros plus chaffle
Links: pizza vid (Den and Ben) / Fathead dough pizza by Keto Focus / huevos rancheros by Den and Ben / Chaffles by Wholesome Yum / Mug cakes (14:56 - 16:32) /
Feb. 14 (Monday)
Carnivore Day – All meats allowed, but no breaded coating (no fried chicken, chicken-fried steak, etc.)
Links: Carnivore Diet Recipes by Keto Focus /
Feb. 15 (Tuesday)
Lunch: Roasted Chicken, with a salad
Dinner: 2 or 3 boiled eggs, celery stalk with cream cheese
Links: (You don't need links for this – we all know about roasted chicken, boiled eggs, and salads)
Feb. 16 (Wednesday)
Lunch: Roasted Chicken, with a salad
Dinner: 2 or 3 boiled eggs, celery stalk with cream cheese
Links: (You don't need links for this – we all know about roasted chicken, boiled eggs, and salads)
Feb. 17 (Thursday)
Lunch: Large grilled chicken salad (add grilled chicken pieces into a large salad), chaffle
Dinner: Cheese soup, hamburger patty
Links: Chaffles by Wholesome Yum / Cheese Soup by Wholesome Yum /
Feb. 18 (Friday)
Lunch: Large grilled chicken salad, chaffle
Dinner: Cheese soup, hamburger patty
Dessert: Chocolate mug cake
Links: Chaffles by Wholesome Yum / Cheese Soup by Wholesome Yum / Chocolate Mug cake /
Feb. 19 (Saturday)
Lunch: Quesadillas, green beans
Dinner: Blueberry Shake, Celery stalk with natural peanut butter
Dessert: Chocolate mug cake
Links: Chocolate Mug cake / Quesadillas by KetoFocus / Blueberry Shake/
Feb. 20 (Sunday)
Lunch: Quesadillas, green beans
Dinner: Blueberry Shake, Celery stalk with natural peanut butter
Links: Chocolate Mug cake / Quesadillas by KetoFocus / Blueberry Shake/
Feb. 21 (Monday)
Carnivore Day – All meats allowed, but no breaded coating (no fried chicken, chicken-fried steak, etc.) Also eggs and hard cheese are allowed.
Links: (One Suggestion) Carnivore Breakfast Sandwich /
Feb. 22 (Tuesday)
Lunch: Keto oatmeal, chaffle with melted butter on top
Dinner: Fried eggs, LC blueberry muffin, bacon, ham, or sausage
Links: Chaffles by Wholesome Yum / Keto oatmeal 1 / Keto oatmeal 2 / keto oatmeal 3 / Chaffles by Wholesome Yum / blueberry muffins 1 / Blueberry Muffins 2 / Keto Blueberry Muffin Bars /
Feb. 23 (Wednesday)
Lunch: Keto oatmeal, chaffle with melted butter on top
Dinner: Fried eggs, LC blueberry muffin, bacon, ham, or sausage
Links: Chaffles by Wholesome Yum / Keto oatmeal 1 / Keto oatmeal 2 / keto oatmeal 3 / Chaffles by Wholesome Yum / blueberry muffins 1 / Blueberry Muffins 2 / Keto Blueberry Muffin Bars /
Feb. 24 (Thursday)
Lunch: Breakfast sandwich: (Make Keto Connect 90 sec bread, then place ham, sausage, or beef on top, then cheese on top, then a fried egg on top of that), salad
Dinner: Breakfast burrito (eggs, sausage, veggies, mushrooms...), using Keto Connect tortillas
Feb. 25 (Friday)
Lunch: Breakfast sandwich: (Make Keto Connect 90 sec bread, then place ham, sausage, or beef on top, then cheese on top, then a fried egg on top of that), salad
Dinner: Breakfast burrito (eggs, sausage, veggies, mushrooms...), using Keto Connect tortillas
Dessert: Basic Mug cake with crushed strawberries and whipped cream on top (See the description in this video)
Links: Mug Cakes (Look in description for basic recipe - add about 3 strawberries cut in pieces and mashed /
Feb. 26 (Saturday)
Lunch: Keto enchiladas, avocado
Supper: Avocado Eggs
Dessert: Basic Mug cake with crushed strawberries and whipped cream on top (See the description in this video)
Links: Keto enchiladas / Avocado eggs(0 - 50 seconds)
Feb. 27 (Sunday)
Lunch: Keto enchiladas, avocado
Supper: Avocado Eggs
Links: Keto enchiladas / Avocado eggs(0 - 50 seconds)
Feb. 28 (Monday)
Carnivore Day – All meats allowed, but no breaded coating (no fried chicken, chicken-fried steak, etc.) Also eggs and hard cheese are allowed. (Carnivore meal)
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