One Month Starter Plan

 

4-Week Keto and 18:6 Intermittent Fasting Meal Plan (No Avocado)

Are you ready to get started?  Use this one-month plan to jumpstart your Keto and Intermittent Fasting Journey!




Overview

This updated 4-week meal plan is for a menopausal woman, following a ketogenic diet and 18:6 intermittent fasting (IF) to achieve ~27-36 lbs weight loss over 6 months. Avocados are replaced with olives (½ cup black/green olives, ~15g fat, ~100 kcal) to maintain fat intake. The plan includes at least two food items per category (fats, proteins, vegetables, fruits), emphasizing eggs, bacon, and fat bombs. Meals (~1550 kcal/day: ~125g fat, 90g protein, 30g net carbs) are within a 6-hour eating window (e.g., 2 PM-8 PM). Recipes are included. Consult a healthcare provider before starting.

Guidelines

  • Fasting: 18:6 (fast from 8 PM to 2 PM). During fasting, consume water, unsweetened tea, black coffee (~90 oz/day), and electrolyte drinks (e.g., LMNT, bone broth).

  • Calories: ~1550 kcal/day for a 500-750 kcal deficit (1-1.5 lbs/week loss).

  • Macronutrients: 70-75% fat (~125g), 20-25% protein (~90g), 5-10% net carbs (~30g).

  • Food Choices:

    • Fats: Olive oil, avocado oil, coconut oil, MCT oil, olives, almonds, chia seeds, flaxseeds, salmon, mackerel.

    • Proteins: Eggs, bacon, chicken breast, turkey, salmon, tofu, collagen peptides.

    • Vegetables: Spinach, kale, broccoli, cauliflower, asparagus, zucchini.

    • Fruits: Raspberries, blackberries.

    • Other: Turmeric, ginger, and bone broth for anti-inflammatory benefits.

  • Supplements: Multivitamin, omega-3, vitamin D3, magnesium, collagen, biotin, etc., as previously outlined.

  • Exercise: Low-impact strength training (2-3x/week), cardio (2x/week), daily stretching.

  • Monitoring: Weigh weekly, track waist monthly, and monitor energy/libido. If a plateau occurs (with supervision), adjust to 1400 kcal or 20:4 fasting.

Week 1 Meal Plan

Eating Window: 2 PM-8 PM. Daily calories: ~1550 kcal, ~125g fat, 90g protein, 30g net carbs.

Monday

  • 2 PM (Breakfast): Bacon & Egg Spinach Scramble (2 eggs, 2 slices bacon, 1 cup spinach, 1 tbsp olive oil), ½ cup black olives (~500 kcal, 40g fat, 20g protein, 6g net carbs).

  • 6 PM: Grilled Salmon (4 oz) with Roasted Broccoli (1 cup, 1 tbsp avocado oil), ¼ cup raspberries (~550 kcal, 40g fat, 30g protein, 8g net carbs).

  • 7:30 PM: Chocolate Coconut Fat Bomb (2 bombs), 1 oz almonds (~500 kcal, 45g fat, 10g protein, 6g net carbs).

Tuesday

  • 2 PM: Keto Chicken Caesar Salad (3 oz chicken breast, 1 cup kale, 2 tbsp olive oil-based dressing), ½ cup green olives (~450 kcal, 35g fat, 25g protein, 5g net carbs).

  • 6 PM: Turkey Bacon Zucchini Boats (3 oz turkey, 2 slices bacon, 1 cup zucchini, 1 tbsp coconut oil), ¼ cup blackberries (~550 kcal, 40g fat, 30g protein, 8g net carbs).

  • 7:30 PM: Peanut Butter Fat Bomb (2 bombs), 1 tbsp chia seeds in water (~550 kcal, 50g fat, 10g protein, 7g net carbs).

Wednesday

  • 2 PM: Egg & Salmon Salad (2 eggs, 2 oz salmon, 1 cup spinach, 1 tbsp olive oil), ½ cup black olives (~500 kcal, 40g fat, 20g protein, 6g net carbs).

  • 6 PM: Tofu Stir-Fry (4 oz tofu, 1 cup cauliflower, 1 tbsp avocado oil, ginger), ¼ cup raspberries (~500 kcal, 35g fat, 25g protein, 8g net carbs).

  • 7:30 PM: Chocolate Coconut Fat Bomb (2 bombs), 1 oz almonds (~550 kcal, 50g fat, 10g protein, 6g net carbs).

Thursday

  • 2 PM: Bacon-Wrapped Asparagus (2 slices bacon, 1 cup asparagus, 1 tbsp olive oil), 10g collagen in coffee (~450 kcal, 35g fat, 20g protein, 5g net carbs).

  • 6 PM: Chicken & Kale Soup (3 oz chicken, 1 cup kale, 1 tbsp coconut oil, bone broth base), ¼ cup blackberries (~500 kcal, 35g fat, 30g protein, 8g net carbs).

  • 7:30 PM: Peanut Butter Fat Bomb (2 bombs), 1 tbsp flaxseeds in water (~600 kcal, 55g fat, 10g protein, 7g net carbs).

Friday

  • 2 PM: Egg & Bacon Muffins (2 eggs, 2 slices bacon, ½ cup spinach, 1 tbsp olive oil), ½ cup green olives (~500 kcal, 40g fat, 20g protein, 6g net carbs).

  • 6 PM: Salmon Cakes (4 oz salmon, ½ cup cauliflower, 1 tbsp avocado oil), ¼ cup raspberries (~550 kcal, 40g fat, 30g protein, 8g net carbs).

  • 7:30 PM: Chocolate Coconut Fat Bomb (2 bombs), 1 oz almonds (~500 kcal, 45g fat, 10g protein, 6g net carbs).

Saturday

  • 2 PM: Turkey & Kale Salad (3 oz turkey, 1 cup kale, 1 tbsp olive oil dressing), ½ cup black olives (~450 kcal, 35g fat, 25g protein, 5g net carbs).

  • 6 PM: Bacon & Broccoli Casserole (2 slices bacon, 1 cup broccoli, 1 tbsp coconut oil), ¼ cup blackberries (~550 kcal, 40g fat, 30g protein, 8g net carbs).

  • 7:30 PM: Peanut Butter Fat Bomb (2 bombs), 1 tbsp chia seeds in water (~550 kcal, 50g fat, 10g protein, 7g net carbs).

Sunday

  • 2 PM: Egg & Spinach Omelet (2 eggs, 1 cup spinach, 1 tbsp olive oil), ½ cup green olives (~450 kcal, 35g fat, 15g protein, 5g net carbs).

  • 6 PM: Tofu & Zucchini Stir-Fry (4 oz tofu, 1 cup zucchini, 1 tbsp avocado oil, turmeric), ¼ cup raspberries (~500 kcal, 35g fat, 25g protein, 8g net carbs).

  • 7:30 PM: Chocolate Coconut Fat Bomb (2 bombs), 1 oz almonds (~600 kcal, 55g fat, 10g protein, 7g net carbs).

Week 2 Meal Plan

Rotates proteins and vegetables, with olives replacing avocados.

Monday

  • 2 PM: Bacon & Egg Kale Scramble (2 eggs, 2 slices bacon, 1 cup kale, 1 tbsp olive oil), ½ cup black olives (~500 kcal, 40g fat, 20g protein, 6g net carbs).

  • 6 PM: Chicken & Asparagus Bake (3 oz chicken, 1 cup asparagus, 1 tbsp avocado oil), ¼ cup blackberries (~550 kcal, 40g fat, 30g protein, 8g net carbs).

  • 7:30 PM: Peanut Butter Fat Bomb (2 bombs), 1 tbsp flaxseeds in water (~500 kcal, 45g fat, 10g protein, 6g net carbs).

Tuesday

  • 2 PM: Salmon & Spinach Salad (2 oz salmon, 1 cup spinach, 1 tbsp olive oil), ½ cup green olives (~450 kcal, 35g fat, 20g protein, 5g net carbs).

  • 6 PM: Turkey & Cauliflower Mash (3 oz turkey, 1 cup cauliflower, 1 tbsp coconut oil), ¼ cup raspberries (~550 kcal, 40g fat, 30g protein, 8g net carbs).

  • 7:30 PM: Chocolate Coconut Fat Bomb (2 bombs), 1 oz almonds (~550 kcal, 50g fat, 10g protein, 7g net carbs).

Wednesday

  • 2 PM: Egg & Bacon Zucchini Nests (2 eggs, 2 slices bacon, ½ cup zucchini, 1 tbsp olive oil), 10g collagen in coffee (~450 kcal, 35g fat, 20g protein, 5g net carbs).

  • 6 PM: Tofu & Broccoli Stir-Fry (4 oz tofu, 1 cup broccoli, 1 tbsp avocado oil, ginger), ¼ cup blackberries (~500 kcal, 35g fat, 25g protein, 8g net carbs).

  • 7:30 PM: Peanut Butter Fat Bomb (2 bombs), 1 tbsp chia seeds in water (~600 kcal, 55g fat, 10g protein, 7g net carbs).

Thursday

  • 2 PM: Chicken & Kale Salad (3 oz chicken, 1 cup kale, 1 tbsp olive oil dressing), ½ cup black olives (~450 kcal, 35g fat, 25g protein, 5g net carbs).

  • 6 PM: Bacon-Wrapped Salmon (2 oz salmon, 2 slices bacon, 1 cup asparagus, 1 tbsp coconut oil), ¼ cup raspberries (~550 kcal, 40g fat, 30g protein, 8g net carbs).

  • 7:30 PM: Chocolate Coconut Fat Bomb (2 bombs), 1 oz almonds (~550 kcal, 50g fat, 10g protein, 7g net carbs).

Friday

  • 2 PM: Egg & Spinach Muffins (2 eggs, 1 cup spinach, 1 tbsp olive oil), ½ cup green olives (~450 kcal, 35g fat, 15g protein, 5g net carbs).

  • 6 PM: Turkey & Cauliflower Bake (3 oz turkey, 1 cup cauliflower, 1 tbsp avocado oil), ¼ cup blackberries (~550 kcal, 40g fat, 30g protein, 8g net carbs).

  • 7:30 PM: Peanut Butter Fat Bomb (2 bombs), 1 tbsp flaxseeds in water (~550 kcal, 50g fat, 10g protein, 7g net carbs).

Saturday

  • 2 PM: Bacon & Egg Broccoli Scramble (2 eggs, 2 slices bacon, 1 cup broccoli, 1 tbsp olive oil), ½ cup black olives (~500 kcal, 40g fat, 20g protein, 6g net carbs).

  • 6 PM: Tofu & Zucchini Bake (4 oz tofu, 1 cup zucchini, 1 tbsp coconut oil), ¼ cup raspberries (~500 kcal, 35g fat, 25g protein, 8g net carbs).

  • 7:30 PM: Chocolate Coconut Fat Bomb (2 bombs), 1 oz almonds (~550 kcal, 50g fat, 10g protein, 7g net carbs).

Sunday

  • 2 PM: Chicken & Spinach Salad (3 oz chicken, 1 cup spinach, 1 tbsp olive oil dressing), ½ cup green olives (~450 kcal, 35g fat, 25g protein, 5g net carbs).

  • 6 PM: Bacon & Kale Casserole (2 slices bacon, 1 cup kale, 1 tbsp avocado oil), ¼ cup blackberries (~550 kcal, 40g fat, 30g protein, 8g net carbs).

  • 7:30 PM: Peanut Butter Fat Bomb (2 bombs), 1 tbsp chia seeds in water (~550 kcal, 50g fat, 10g protein, 7g net carbs).

Week 3 Meal Plan

Continues variety with olives as the avocado substitute.

Monday

  • 2 PM: Egg & Bacon Cauliflower Hash (2 eggs, 2 slices bacon, ½ cup cauliflower, 1 tbsp olive oil), ½ cup black olives (~500 kcal, 40g fat, 20g protein, 6g net carbs).

  • 6 PM: Salmon & Asparagus Foil Pack (4 oz salmon, 1 cup asparagus, 1 tbsp avocado oil), ¼ cup raspberries (~550 kcal, 40g fat, 30g protein, 8g net carbs).

  • 7:30 PM: Chocolate Coconut Fat Bomb (2 bombs), 1 oz almonds (~500 kcal, 45g fat, 10g protein, 6g net carbs).

Tuesday

  • 2 PM: Turkey & Kale Salad (3 oz turkey, 1 cup kale, 1 tbsp olive oil dressing), ½ cup green olives (~450 kcal, 35g fat, 25g protein, 5g net carbs).

  • 6 PM: Bacon & Zucchini Fritters (2 slices bacon, 1 cup zucchini, 1 tbsp coconut oil), ¼ cup blackberries (~550 kcal, 40g fat, 30g protein, 8g net carbs).

  • 7:30 PM: Peanut Butter Fat Bomb (2 bombs), 1 tbsp flaxseeds in water (~550 kcal, 50g fat, 10g protein, 7g net carbs).

Wednesday

  • 2 PM: Egg & Spinach Frittata (2 eggs, 1 cup spinach, 1 tbsp olive oil), 10g collagen in coffee (~450 kcal, 35g fat, 15g protein, 5g net carbs).

  • 6 PM: Tofu & Broccoli Bake (4 oz tofu, 1 cup broccoli, 1 tbsp avocado oil, turmeric), ¼ cup raspberries (~500 kcal, 35g fat, 25g protein, 8g net carbs).

  • 7:30 PM: Chocolate Coconut Fat Bomb (2 bombs), 1 oz almonds (~600 kcal, 55g fat, 10g protein, 7g net carbs).

Thursday

  • 2 PM: Bacon & Egg Asparagus Skillet (2 eggs, 2 slices bacon, 1 cup asparagus, 1 tbsp olive oil), ½ cup black olives (~500 kcal, 40g fat, 20g protein, 6g net carbs).

  • 6 PM: Chicken & Cauliflower Soup (3 oz chicken, 1 cup cauliflower, 1 tbsp coconut oil, bone broth), ¼ cup blackberries (~500 kcal, 35g fat, 30g protein, 8g net carbs).

  • 7:30 PM: Peanut Butter Fat Bomb (2 bombs), 1 tbsp chia seeds in water (~550 kcal, 50g fat, 10g protein, 7g net carbs).

Friday

  • 2 PM: Salmon & Kale Salad (2 oz salmon, 1 cup kale, 1 tbsp olive oil dressing), ½ cup green olives (~450 kcal, 35g fat, 20g protein, 5g net carbs).

  • 6 PM: Turkey & Zucchini Roll-Ups (3 oz turkey, 1 cup zucchini, 1 tbsp avocado oil), ¼ cup raspberries (~550 kcal, 40g fat, 30g protein, 8g net carbs).

  • 7:30 PM: Chocolate Coconut Fat Bomb (2 bombs), 1 oz almonds (~550 kcal, 50g fat, 10g protein, 7g net carbs).

Saturday

  • 2 PM: Egg & Bacon Spinach Muffins (2 eggs, 2 slices bacon, ½ cup spinach, 1 tbsp olive oil), ½ cup black olives (~500 kcal, 40g fat, 20g protein, 6g net carbs).

  • 6 PM: Tofu & Asparagus Stir-Fry (4 oz tofu, 1 cup asparagus, 1 tbsp coconut oil, ginger), ¼ cup blackberries (~500 kcal, 35g fat, 25g protein, 8g net carbs).

  • 7:30 PM: Peanut Butter Fat Bomb (2 bombs), 1 tbsp flaxseeds in water (~550 kcal, 50g fat, 10g protein, 7g net carbs).

Sunday

  • 2 PM: Chicken & Broccoli Salad (3 oz chicken, 1 cup broccoli, 1 tbsp olive oil dressing), ½ cup green olives (~450 kcal, 35g fat, 25g protein, 5g net carbs).

  • 6 PM: Bacon & Kale Frittata (2 slices bacon, 1 cup kale, 1 tbsp avocado oil), ¼ cup raspberries (~550 kcal, 40g fat, 30g protein, 8g net carbs).

  • 7:30 PM: Chocolate Coconut Fat Bomb (2 bombs), 1 oz almonds (~550 kcal, 50g fat, 10g protein, 7g net carbs).

Week 4 Meal Plan

The final week reinforces variety with olives.

Monday

  • 2 PM: Egg & Bacon Zucchini Scramble (2 eggs, 2 slices bacon, ½ cup zucchini, 1 tbsp olive oil), ½ cup black olives (~500 kcal, 40g fat, 20g protein, 6g net carbs).

  • 6 PM: Salmon & Cauliflower Bake (4 oz salmon, 1 cup cauliflower, 1 tbsp avocado oil), ¼ cup blackberries (~550 kcal, 40g fat, 30g protein, 8g net carbs).

  • 7:30 PM: Peanut Butter Fat Bomb (2 bombs), 1 tbsp chia seeds in water (~500 kcal, 45g fat, 10g protein, 6g net carbs).

Tuesday

  • 2 PM: Turkey & Spinach Salad (3 oz turkey, 1 cup spinach, 1 tbsp olive oil dressing), ½ cup green olives (~450 kcal, 35g fat, 25g protein, 5g net carbs).

  • 6 PM: Bacon & Asparagus Skillet (2 slices bacon, 1 cup asparagus, 1 tbsp coconut oil), ¼ cup raspberries (~550 kcal, 40g fat, 30g protein, 8g net carbs).

  • 7:30 PM: Chocolate Coconut Fat Bomb (2 bombs), 1 oz almonds (~550 kcal, 50g fat, 10g protein, 7g net carbs).

Wednesday

  • 2 PM: Egg & Kale Frittata (2 eggs, 1 cup kale, 1 tbsp olive oil), 10g collagen in coffee (~450 kcal, 35g fat, 15g protein, 5g net carbs).

  • 6 PM: Tofu & Zucchini Stir-Fry (4 oz tofu, 1 cup zucchini, 1 tbsp avocado oil, turmeric), ¼ cup blackberries (~500 kcal, 35g fat, 25g protein, 8g net carbs).

  • 7:30 PM: Peanut Butter Fat Bomb (2 bombs), 1 tbsp flaxseeds in water (~600 kcal, 55g fat, 10g protein, 7g net carbs).

Thursday

  • 2 PM: Bacon & Egg Broccoli Skillet (2 eggs, 2 slices bacon, 1 cup broccoli, 1 tbsp olive oil), ½ cup black olives (~500 kcal, 40g fat, 20g protein, 6g net carbs).

  • 6 PM: Chicken & Cauliflower Soup (3 oz chicken, 1 cup cauliflower, 1 tbsp coconut oil, bone broth), ¼ cup raspberries (~500 kcal, 35g fat, 30g protein, 8g net carbs).

  • 7:30 PM: Chocolate Coconut Fat Bomb (2 bombs), 1 oz almonds (~550 kcal, 50g fat, 10g protein, 7g net carbs).

Friday

  • 2 PM: Salmon & Spinach Salad (2 oz salmon, 1 cup spinach, 1 tbsp olive oil dressing), ½ cup green olives (~450 kcal, 35g fat, 20g protein, 5g net carbs).

  • 6 PM: Turkey & Asparagus Roll-Ups (3 oz turkey, 1 cup asparagus, 1 tbsp avocado oil), ¼ cup blackberries (~550 kcal, 40g fat, 30g protein, 8g net carbs).

  • 7:30 PM: Peanut Butter Fat Bomb (2 bombs), 1 tbsp chia seeds in water (~550 kcal, 50g fat, 10g protein, 7g net carbs).

Saturday

  • 2 PM: Egg & Bacon Kale Muffins (2 eggs, 2 slices bacon, ½ cup kale, 1 tbsp olive oil), ½ cup black olives (~500 kcal, 40g fat, 20g protein, 6g net carbs).

  • 6 PM: Tofu & Broccoli Stir-Fry (4 oz tofu, 1 cup broccoli, 1 tbsp coconut oil, ginger), ¼ cup raspberries (~500 kcal, 35g fat, 25g protein, 8g net carbs).

  • 7:30 PM: Chocolate Coconut Fat Bomb (2 bombs), 1 oz almonds (~550 kcal, 50g fat, 10g protein, 7g net carbs).

Sunday

  • 2 PM: Chicken & Zucchini Salad (3 oz chicken, 1 cup zucchini, 1 tbsp olive oil dressing), ½ cup green olives (~450 kcal, 35g fat, 25g protein, 5g net carbs).

  • 6 PM: Bacon & Spinach Frittata (2 slices bacon, 1 cup spinach, 1 tbsp avocado oil), ¼ cup blackberries (~550 kcal, 40g fat, 30g protein, 8g net carbs).

  • 7:30 PM: Peanut Butter Fat Bomb (2 bombs), 1 tbsp flaxseeds in water (~550 kcal, 50g fat, 10g protein, 7g net carbs).

Recipes

Bacon & Egg Spinach Scramble

  • Ingredients (1 serving):

    • 2 large eggs

    • 2 slices of bacon, chopped

    • 1 cup spinach, chopped

    • 1 tbsp olive oil

    • Salt and pepper to taste

  • Instructions:

    1. Heat olive oil in a skillet over medium heat. Add bacon and cook until crispy (~5 minutes). Remove and set aside.

    2. In the same skillet, add spinach and sauté until wilted (~2 minutes).

    3. Whisk eggs with salt and pepper, pour into skillet, and scramble with spinach and bacon until eggs are set (~3 minutes).

    4. Serve with ½ cup black olives on the side.

  • Nutrition (with olives): ~500 kcal, 40g fat, 20g protein, 6g net carbs.

Grilled Salmon with Roasted Broccoli

  • Ingredients (1 serving):

    • 4 oz salmon fillet

    • 1 cup broccoli florets

    • 1 tbsp avocado oil

    • 1 tsp lemon juice

    • Salt, pepper, and garlic powder to taste

  • Instructions:

    1. Preheat oven to 400°F. Toss broccoli with ½ tbsp avocado oil, salt, and pepper. Spread on a baking sheet and roast for 15-20 minutes until crispy.

    2. Season salmon with salt, pepper, and garlic powder. Heat ½ tbsp avocado oil in a skillet over medium-high heat. Sear salmon 3-4 minutes per side until cooked through.

    3. Drizzle salmon with lemon juice. Serve with broccoli and ¼ cup raspberries.

  • Nutrition (with raspberries): ~550 kcal, 40g fat, 30g protein, 8g net carbs.

Chocolate Coconut Fat Bombs

  • Ingredients (12 bombs, 2 per serving):

    • ½ cup coconut oil, melted

    • ¼ cup unsweetened cocoa powder

    • ¼ cup almond butter

    • 2 tbsp erythritol (or keto sweetener)

    • 1 tsp vanilla extract

    • Pinch of salt

  • Instructions:

    1. Whisk all ingredients in a bowl until smooth.

    2. Pour into silicone molds or an ice cube tray (about 1 tbsp per bomb).

    3. Freeze for 30 minutes until solid. Store in the fridge.

  • Nutrition (2 bombs): ~300 kcal, 30g fat, 2g protein, 2g net carbs.

Peanut Butter Fat Bombs

  • Ingredients (12 bombs, 2 per serving):

    • ½ cup coconut oil, melted

    • ½ cup sugar-free peanut butter

    • 2 tbsp erythritol

    • 1 tsp vanilla extract

    • Pinch of salt

  • Instructions:

    1. Combine all ingredients in a bowl and mix until smooth.

    2. Pour into silicone molds or an ice cube tray (about 1 tbsp per bomb).

    3. Freeze for 30 minutes until solid. Store in the fridge.

  • Nutrition (2 bombs): ~320 kcal, 32g fat, 4g protein, 2g net carbs.

Turkey Bacon Zucchini Boats

  • Ingredients (1 serving):

    • 1 medium zucchini, halved lengthwise

    • 3 oz ground turkey

    • 2 slices bacon, chopped

    • 1 tbsp coconut oil

    • ¼ cup shredded mozzarella (optional)

    • Salt, pepper, and Italian seasoning to taste

  • Instructions:

    1. Preheat oven to 375°F. Scoop out zucchini centers to form boats.

    2. Heat coconut oil in a skillet. Cook bacon until crispy, then add turkey, salt, pepper, and Italian seasoning. Cook until turkey is browned (~5-7 minutes).

    3. Fill zucchini boats with turkey-bacon mixture. Top with mozzarella if using.

    4. Bake for 15-20 minutes until zucchini is tender. Serve with ¼ cup blackberries.

  • Nutrition (with blackberries): ~550 kcal, 40g fat, 30g protein, 8g net carbs.

Chicken & Kale Soup

  • Ingredients (1 serving):

    • 3 oz chicken breast, shredded

    • 1 cup kale, chopped

    • 1 tbsp coconut oil

    • 1 cup bone broth

    • ½ cup water

    • 1 tsp minced garlic

    • Salt and pepper to taste

  • Instructions:

    1. Heat coconut oil in a pot over medium heat. Sauté garlic until fragrant (~1 minute).

    2. Add kale and cook until wilted (~2 minutes).

    3. Add bone broth, water, chicken, salt, and pepper. Simmer for 10 minutes.

    4. Serve with ¼ cup blackberries.

  • Nutrition (with blackberries): ~500 kcal, 35g fat, 30g protein, 8g net carbs.

Notes

  • Substitution: Olives (½ cup black/green) replace avocados, providing similar fat content (~15g) and anti-inflammatory benefits, maintaining macro balance.

  • Preferences: Eggs and bacon remain daily staples, with fat bombs (chocolate coconut or peanut butter) as snacks.

  • Joint Health: Olives, olive oil, salmon, turmeric, and ginger support arthritis/spondylolisthesis management.

  • Sustainability: Meals are simple to prep, ensuring adherence.

  • Progress: Expect ~4-6 lbs loss in 1 month, contributing to the 27-36 lbs goal. Monitor energy, skin, hair, and libido improvements.

Disclaimer: This plan is informational. Consult a healthcare provider, dietitian, or physical therapist before starting, especially with spondylolisthesis, arthritis, or menopausal symptoms.

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