Eat Fat, Lose Fat (21 page)

Breakfast:

Yogurt-Coconut Smoothie
(Quick and Easy Weight Loss version) (444)

Total calories:

594

Lunch:

Coconut Chicken Salad
(made with leftover chicken from previous dinner) (495)

1 sliced tomato (22)

Spritzer (20)

Total calories:

645

Dinner:

Miso Soup with Cabbage
(56)

Rib-Eye Steak with Mustard Cream Sauce
(362)

¼ cup
Sauerkraut
(8)

Steamed Asparagus
(75)

1 cup raw whole milk or warm
Coconut Milk Tonic
(189)

Total calories:

797

Total daily calories:

2036

Breakfast:

Ginger Oatmeal
(144) with 2 tablespoons cream (62) and 1 tablespoon sweetener (50)

1 cup whole raw milk or warm
Coconut Milk Tonic
(189)

Total calories:

595

Lunch:

Asian Chef’s Salad
(Quick and Easy Weight Loss version) (406)

Spritzer (20)

Total calories:

534

Dinner:

Sliced tomatoes with juice of ½ lemon (10) and ½ ounce feta cheese (50)

Baked Lamb Chop with Red Peppers and Onion
(353)

Steamed Spinach
(69)

¼ cup
Sauerkraut
(28)

1 cup whole raw milk or warm
Coconut Milk Tonic
(189)

Total calories:

797

Total daily calories:

1926

Breakfast:

Yogurt-Coconut Smoothie
(Quick and Easy Weight Loss version) (444)

Total calories:

594

Lunch:

Fish Roe Spread
(or 2 ounces store-bought paté) (245) with 3 whole-grain or
Coconut Crackers
(60) and 1 tablespoon butter(108)

Spritzer (20)

Total calories:

666

Dinner:

Miso Soup
(56)

3 ounces roast beef, ¼" fat (326)

Steamed Brussels Sprouts
(81)

¼cup
Sauerkraut
(8)

1 cup whole raw milk or warm
Coconut Milk Tonic
(189)

Total calories:

768

Total daily calories:

2028

Breakfast:

1 medium sliced orange (65) with 1 teaspoon
Coconut Sprinkles
(18)

Cheese Omelet
(305)

Total calories:

538

Lunch:

2 ounces cold roast beef (217) with 1 tablespoon
Mayonnaise

(100)

1 sliced tomato (22)

1 ounce shaved Parmesan cheese (100)

¼ cup
Bread and Butter Pickles
or store-bought lacto-fermented

pickles (20)

Spritzer (20)

Total calories:

587

Dinner:

Coconut-Crusted Salmon
(401)

Steamed Spinach
(69)

¼ cup
Kimchi
(homemade or store-bought) (10)

1 cup whole raw milk or warm
Coconut Milk Tonic
(189)

Total calories:

777

Total calories:

1902

Breakfast:

Basic Oatmeal
(100) with 2 tablespoons cream (62) and 1 tablespoon sweetener (50)

1 cup whole raw milk or warm
Coconut Milk Tonic
(189)

Total calories:

551

Lunch:

Coconut Fish Spread
(made with leftover salmon from previous evening (320) with 3 whole-grain or
Coconut Crackers
(60)

1 sliced tomato (22)

¼ cup
Bread and Butter Pickles
or store-bought lacto-fermented

pickles (20)

Spritzer (20)

Total calories:

442

Dinner:

Watercress Salad
(242)

Liver Stir-Fry
(Quick and Easy Weight Loss version) (388)

¼ cup
Sauerkraut
(homemade or store-bought) (8)

1 cup whole raw milk or warm
Coconut Milk Tonic
(189)

Total calories:

935

Total daily calories:

1928

Breakfast:

2 ounces smoked salmon (90) with 1 ounce cream cheese (100) on 1 slice toasted whole-grain bread (60)

1 cup whole raw milk or warm
Coconut Milk Tonic
(189)

Total calories:

589

Lunch:

Fish Roe Spread
(370)

3 whole-grain or
Coconut Crackers
(60)

Spritzer (20)

Total calories:

558

Dinner:

Papaya Grapefruit Salad
(242)

Cheese Omelet
(305)

Steamed Broccoli
(74)

1 cup choice of
Quick and Easy Beverage
(70)

Total calories:

799

Total daily calories:

1946

Breakfast:

½ grapefruit (50) with 1 teaspoon
Coconut Sprinkles
(18)

1 egg fried in butter or coconut oil (101) with 2 pieces nitrate-free bacon (100)

1 cup whole raw milk or 1 cup warm
Coconut Milk Tonic
(189)

Total calories:

608

Lunch:

3 ounces steak or lamb chop (200) topped with 1 tablespoon butter (108)

1 cup steamed vegetables (50)

Spritzer (20)

Total calories:

486

Dinner:

Spicy Coconut Broth
(216)

Cajun Swordfish with Corn
(344)

¼ cup
Kimchi
(10) (homemade or store-bought)

1 cup whole raw milk or warm
Coconut Milk Tonic
(189)

Total calories:

867

Total daily calories:

1961

Breakfast:

Ginger Oatmeal
(144) with 2 tablespoons cream (62) and 1 tablespoon sweetener (50)

1 cup whole raw milk or warm
Coconut Milk Tonic
(189)

Total calories:

595

Lunch:

Salmon Roe on Toast
(186)

1 ounce raw hard cheese (100), such as cheddar

1 ripe pear (100)

Spritzer (20)

Total calories:

514

Dinner:

Miso Soup
(56)

Chicken with Sweet-and-Sour Sauce
(345)

Steamed Cabbage
(69)

¼ cup
Pineapple Chutney
(20) or purchased lacto-fermented condiment

1 cup choice of
Quick and Easy Beverage
(70)

1 cup fresh berries (60) with 2 tablespoons cream (62)

Total calories: 734 Total daily calories:

1843

Breakfast:

1 medium sliced orange (65) with 1 teaspoon
Coconut

Sprinkles
(18)

Cheese Omelet
(305)

Total calories:

538

Lunch:

Chicken Caesar Salad
(558)

Spritzer (20)

Total calories:

686

Dinner:

Easy Coconut Chicken Soup
(299)

Hearty Hamburger with Sautéed Onion
(304)

¼ cup
Bread and Butter Pickles
or store-bought lacto-fermented pickles (10)

1 cup choice of
Quick and Easy Beverage
(70)

Total calories:

791

Total daily calories:

2015

Breakfast:

Yogurt-Coconut Smoothie
(Quick and Easy Weight-Loss version) (444)

Total calories:

594

Lunch:

Steak Tartare
(209) (or 2 ounces purchased paté) with 3 whole-grain or
Coconut Crackers
(60) and 1 tablespoon butter (108)

Spritzer (20)

Total calories:

505

Dinner:

Coconut Seviche
(194)

Chicken Liver Supreme
(370)

Steamed Asparagus
(75)

¼ cup
Sauerkraut
(homemade or store-bought) (8)

1 cup raw whole milk or warm
Coconut Milk Tonic
(189)

Total calories:

944

Total daily calories:

2043

Breakfast:

Coconut Smoothie
(Quick and Easy Weight Loss version) (462)

1 cup whole raw milk or warm
Coconut Milk Tonic
(189)

Total calories:

801

Lunch:

Salmon–Cream Cheese Rolls
(homemade or store-bought) (247) 3 whole-grain or
Coconut Crackers
(60) plus 1 tablespoon butter(108)

¼ cup
Sauerkraut
(homemade or store-bought) (10)

Spritzer (20)

Total calories:

553

Dinner:

Vegetable Beef Soup
(315)

Watercress Salad
(262)

1 cup choice of
Quick and Easy Beverage
(70)

Total calories:

755

Total daily calories:

2109

Breakfast:

Super Scramble
(209) with 1 slice toasted whole-grain bread (60)

1 cup whole raw milk or warm
Coconut Milk Tonic
(189)

Total calories:

608

Lunch:

Vegetable Beef Soup
(315)

2 whole-grain or
Coconut Crackers
(40) with 1 tablespoon butter(108)

Spritzer (20)

Total calories:

591

Dinner:

2 cups baby greens (24) with 2 tablespoons
Basic Dressing
(156)

Indian-Style Coconut Curry
(392)

¼ cup
Papaya Chutney
(20) or purchased lacto-fermented condiment

1 cup choice of
Quick and Easy Beverage
(70)

Total calories:

662

Total daily calories:

1861