Weekly Overview

Breakfast Lunch Dinner Macros

Calories: 1371
Beginners Sesame Beef Fats: 113g
Monday Butter Coffee Cob Salad
Coleslaw Protein: 63g
(Or Butter cocoa) Net Carbs: 11g

(Prepare Night Calories: 1577

(Leftovers) Fats: 121g
Before)
Sesame Beef Cashew
Tuesday Berry Chia Protein: 78g
Coleslaw Chicken Net Carbs: 24g
Seed Pudding

Calories: 1359
Beginners (leftovers) Fats: 112g
Wednesday Butter Coffee Cashew Fathead Pizza Protein: 69g
(Or Butter cocoa) Chicken Net Carbs: 13g

Calories: 1613
(Leftovers) (Leftovers) Fats: 116g
Berry Chia Sesame Beef Keto Chilli
Thursday Protein: 92g
Seed Pudding Coleslaw Con Carne Net Carbs: 25g

Calories: 1193
Beginners (Leftovers) Baked Salmon Fats: 88g
Friday Butter Coffee Keto Chilli with Lime and Protein: 80g
(Or Butter cocoa) Con Carne Asparagus Net Carbs: 11g

(Leftovers) Calories: 1295

3 Slices Bacon Fats: 94g
Baked Salmon
Saturday 2 Eggs Thai Beef Stir-Fry Protein: 94g
with Lime and Net Carbs: 10g
1 Tbsp. Butter
Asparagus
Calories: 1403
(Left Overs) Fats: 101g
Chicken
Sunday Pancakes Thai Beef Stir- Protein: 88g
Lettuce Wrap Net Carbs: 24g
fry
Shopping List
Everything You’ll Need For This Week
• Meat / Fish
 150g Chicken Breast (5 oz)
 200 g Chicken Thigh (7 oz)
 800 g Ground Beef (1.7 lb)
 250 g Beef Strips (1/2 lb)
 9 Slices Bacon
 250g Salmon (1/2 lb)
• Dairy / Poultry
 120g Butter (4 oz)
 5 Eggs
 50ml Mayonnaise (2 oz)
 30g Cheddar Cheese (1 oz)
 80g Mozzarella (3 oz)
 1 Tbsp Cream Cheese
 60ml Coconut Milk
 2 Cups Coconut Cream
• Vegetables
 1 Avocado
 1 Cup Cos Lettuce
 1 tsp Ginger
 3 Large Lettuce Leaves
 1 Onion
 1 tsp Sesame Seeds
 7 Whole Cherry Tomato's
 1 Tbsp Coriander (Cillantro)
 300g Dry Coleslaw (Cabbage 10 oz)
 4 Cloves Garlic
 5 Sprigs Asparagus
 1 Lime
 1 White Onion
 2 Green Capsicums
 1 Cup Passata Sauce (Tomato Puree)
 1 Can Diced Tomatoes (400ml / 13 oz)
 1 Carrot
 1 Zucchini
Other
 3 Tbsp Chia Seeds
 3 Tbsp Coconut Oil
 1 Tbsp Olive Oil
 7 Tbsp Sesame Seed Oil
 4 Tbsp Soy Sauce
 2 Tbsp Vinegar
 3 Cups Black Coffee
 3 tsp MCT Oil
 3 tsp Erythritol
 1 Cup Almond Flour
 2 tsp Vanilla Extract
 1 tsp Baking Soda (or 1 Tbsp Powder)
 1 tsp Cream of Tatar (optional)
 ½ Cup Frozen Berries
 1 Tbsp Siracha
 30g Cashews (1 oz)
 1 Cup Beef Stock
 Paprika
Beginners Butter Coffee
Calories 248 | Fats 28g | Protein 0g | Net Carbs 0g

• Preparation Time: 5 Mins

• Serves: 1 Servings

Ingredients
• 1 Cups Black Coffee
• 2 Tbsp. Unsalted Butter
• 1 tsp MCT Oil (make sure 1 teaspoon only*)
• ½ tsp Erythritol (if you like it sweet)

Method
1. Make your cup of black coffee however you usually
make coffee (minipresso, aero press, filter coffee etc)
2. Add the Butter and Mct oil to the coffee
3. Place inside a blender that can take hot liquids
(nutribullet, Vitamix etc).
4. Pour into cup and enjoy!

*Too much mct oil at first can cause pain. This is because your body isn’t
used to the fast acting energy mct oil provides.
Beginners Butter Cocoa
Calories 248 | Fats 28g | Protein 0g | Net Carbs 0g

• Preparation Time: 5 Mins

• Serves: 1 Servings

Ingredients
• 1 Cups Hot Water
• 2 Tbsp. Unsalted Butter
• 1 tsp MCT Oil (make sure 1 teaspoon only*)
• ½ tsp Erythritol (if you like it sweet)
• 1 tsp Cocoa Powder

Method
1. Add the water to a pot on the stove
2. Add the Butter and MCT oil to the water, stir until
melted and combined.
3. Add the cocoa powder, stir and combine.
4. Pour into cup and enjoy!

*Too much mct oil at first can cause pain. This is because your body isn’t
used to the fast acting energy mct oil provides.
Berry Chia Seed Pudding
Calories 442 | Fats 40.7g | Protein 5g | Net Carbs 10g

• Preparation Time: 5 Mins

• Passive Time: Overnight
• Serves: 2 Servings

Ingredients
• 2 Cups Coconut Cream (13.5 fl oz / 400ml)
• 3 Tbsp. Chia Seeds
• 1 tsp Vanilla Extract
• ¼ Cup Frozen Berries

Method
1. Place all of the ingredients into a container (glass or
plastic)
2. Mix around with a spoon, making sure the chia seeds
are mixed thoroughly
3. Place in the fridge overnight. The chia seeds will expand
and become very soft.
Pancakes
Calories 374 | Fats 32g | Protein 12g | Net Carbs 8g

• Preparation Time: 5 Mins

• Cooking Time: 10 Mins
• Serves: 1 Servings

Ingredients
• 1 Large Egg
• ¼ Cup Almond Flour
• 1 Tbsp. Coconut Oil
• ½ tsp Vanilla Extract
• 1 Tbsp. Erythritol
• ¼ tsp Baking Soda
• ¼ tsp Cream Of Tatar

Method
1. Beat the eggs with an electric mixer, add the cream of
Tatar and continue mixing.
2. Slowly, add the almond flour into the mix.
3. Add the melted coconut oil, vanilla extract, baking soda
and sweetener
4. If necessary, add 1 Tbsp. water to the mix to find the
desired consistency.
5. Heat up a saucepan and pour mixture slowly into
desired shape.
6. Serve with some cream and enjoy!
Cob Salad
Calories 557 | Fats 47g | Protein 23g | Net Carbs 5g

• Preparation Time: 10 Mins

• Cooking Time: 15 Mins
• Serves: 1 Servings

Ingredients
• 2 Slices Bacon
• 1 Whole Boiled Egg
• ½ Whole Avocado
• 30g Cheddar Cheese (1 oz)
• 1 Cup Cos Lettuce
• 4 Whole Cherry Tomato’s
• 1 Tbsp. Olive Oil
Method
1. Cook the bacon, and hard boil 1 egg.
2. Place the lettuce into a bowl.
3. Slice the avocado, cheese, cherry tomato’s and place
into the lettuce.
4. Drizzle with olive oil, and put the bacon and sliced egg
on top.
5. Serve and enjoy!
Chicken Lettuce Cups
Calories 499 | Fats 31.2g | Protein 40g | Net Carbs 9g

• Preparation Time: 10 Mins

• Cooking Time: 20 Mins
• Serves: 1 Servings

Ingredients
• 1 Medium Chicken Breast (120g / 4 oz)
• 3 Large Lettuce Leaves
• 3 Cherry Tomatoes
• 1 Tbsp. Red Onion
• 3 Tbsp. Mayonnaise
• 1 Tbsp. Coriander (Chopped)
• 1 Tbsp. Sesame Seed Oil
• Salt and Pepper

Method
1. Place the chicken breast on a baking tray, cover with
some sesame seed oil and bake for 20 mins @ 180C
(355F)
2. Cut the 3 large leaves of lettuce from the stalks to make
cups (Iceberg works best)
3. Slice the tomatoes and red onion, placing them in each
lettuce cup.
4. Remove the chicken from the oven and slice into small
strips.
5. Mix the mayonnaise with the coriander, add a little
sesame seed oil and drop over the lettuce cups. Cover
with salt and pepper.
Sesame Beef Coleslaw
Calories 566 | Fats 38g | Protein 40g | Net Carbs 6g

• Preparation Time: 10 Mins

• Cooking Time: 15 Mins
• Serves: 3 Servings

Ingredients
• 500g Ground Beef (1 lb)
• 300g Package Dry Coleslaw (green & red cabbage,
carrots) (10oz)
• 2 Cloves Garlic (minced)
• 2 Tbsp. Sesame Seed Oil
• 1 Tbsp. Siracha
• 2 Tbsp. Soy Sauce
• 1 tsp Vinegar
• 1 tsp Sesame Seeds

Method
1. Heat sesame seed oil in frying pan (or wok)
2. Add in ground beef (beef mince) and cook for 10 mins.
3. Add the remaining ingredients, with a pinch of salt and
pepper. Cook for another 5 mins.
4. Serve and enjoy.
Baked Salmon and Asparagus
Calories 340 | Fats 22g | Protein 33g | Net Carbs 2g

• Preparation Time: 5 Mins

• Cooking Time: 25 Mins
• Serves: 2 Servings

Ingredients
• 250g Salmon (1/2 lb)
• 2 Tbsp. Salted Butter
• 5 Sprigs Asparagus (trimmed)
• ½ Whole Lime
• ½ tsp Salt
• ½ tsp Pepper

Method
1. Preheat your oven to 180C (355F)
2. Tear off a large section of aluminium foil, place the
asparagus in the bottom, place the piece of salmon on
top of the asparagus.
3. Place the butter on top of the salmon, season with lime,
salt and pepper.
4. Wrap the contents in the aluminium foil and place in the
oven for 25 mins.
5. Serve and enjoy.
Chilli Con Carne
Calories 605 | Fats 38g | Protein 47g | Net Carbs 9g

• Preparation Time: 10 Mins

• Cooking Time: 20 Mins
• Serves: 2 Servings

Ingredients
• 4 Slices Bacon
• 300g Ground Beef (1 lb)
• ½ Whole White Onion
• 1 Whole Medium Green Capsicums (Peppers)
• 1 Cup Passata Sauce (Tomato Puree)
• 1 Can Diced Tomatoes
• 1 tsp Cayenne Pepper
• 1 Tbsp Olive Oil

Method
1. Dice the bacon and cook until just before it starts to turn
crispy
2. Remove the bacon from the pan, add diced onion, cook
for 2 mins then add the ground beef. Cook until brown.
3. Add the capsicum (green pepper), diced tomatoes, olive
oil and passata sauce. Simmer on low for 10 mins
4. Remove from the pan, serve and enjoy!
Cashew Chicken
Calories 569 | Fats 43g | Protein 33g | Net Carbs 8g

• Preparation Time: 10 Mins

• Cooking Time: 20 Mins
• Serves: 2 Servings

Ingredients
• 200g Chicken Thighs (7 oz)
• 2 Tbsp. Coconut Oil
• ½ Whole Green Capsicum (Pepper)
• ¼ Whole Onion
• 1 Clove Garlic
• 1/2 tsp Ginger
• ¼ Cup Cashews
• 1 Tbsp. Vinegar
• 2 Tbsp. Soy Sauce (gluten free)
• 2 Tbsp. Sesame Seed Oil
• 1 Tbsp. Sesame Seeds
• 1 Tbsp. Chilli

Method
1. Cut the chicken and onion into 1” chunks. Cook the
chicken only on high in the coconut oil for 4-5 mins
2. Add the capsicum (pepper) onions, garlic, ginger and
fresh chilli. Cook on high for another 2-3 mins.
3. Add the rice wine vinegar, soy sauce and the cashews.
Reduce the heat and simmer until liquid reduces.
4. Top with sesame seeds and enjoy!
Fathead Pizza
Calories 542 | Fats 41g | Protein 36g | Net Carbs 5g

• Preparation Time: 10 Mins

• Cooking Time: 20 Mins
• Serves: 1 Servings

Ingredients
Base
• 0.5 Cup Mozzarella Cheese
• ½ Tbsp. Almond Flour
• ½ Tbsp. Cream Cheese
• 1 Large Egg
• ½ tsp Salt
• ½ tsp Pepper
Toppings
• 1 Tbsp Mozzarella Cheese
• 1 Tbsp. Passata Sauce (Tomato Sauce)
• 1 tsp Dried Oregano Seasoning

Method
1. Preheat the oven to 390 F (200 C)
2. Put the base mozzarella cheese into a microwave
safe bowl and microwave for 90 secs.
3. Mix in the rest of the base ingredients with a fork.
Roll out with a rolling pin between 2 sheets of
baking paper
4. Put the base in the oven for 7 mins, flip the base and
cook the other side for 3 mins
5. Take the pizza out of the oven. Using a tablespoon,
smother the pizza base with the tomato sauce.
6. Cover in cheese and oregano and place in the oven
for another 7 mins
Thai Beef Stir-fry
Calories 530 | Fats 38g | Protein 36g | Net Carbs 7g

• Preparation Time: 10 Mins

• Cooking Time: 20 Mins
• Serves: 2 Servings

Ingredients
• 250g Beef Strips (1/4 lb)
• 2 Tbsp. Sesame Seed Oil
• 1/2 Medium Carrot
• 1/2 Whole Zucchini
• 1 Clove Garlic
• 1 tsp Ginger (fresh)
• 1/2 Cup Coconut Milk
• ½ tsp Paprika
• 1/2 Cup Beef Stock
• 30g Cashews (1 oz.)

Method
1. Pre-chop all the vegetables. Cut zucchini into long strips, and
the carrot into small diced pieces.
2. Add the sesame seed oil to the pan, and heat up the oil with
the ground garlic cloves and ginger.
3. Add the carrot to the pan, cook for 2 mins, then add
remaining vegetables.
4. Remove everything from the frying pan and place on a
separate plate.
5. Add the beef strips to the pan and cook until lightly brown
using the left over oil.
6. Add vegetables back into the pan along with the coconut
milk, stock and basil. Simmer for 5 mins.
7. Add the cashews, serve and enjoy!
 Substitutions
Common Substitutions For Common Allergies

Below are the best ways to substitute common ingredients. As there are many different
types of allergens, I’ve tried to include as many as I think is necessary for you to pursue any
of my included recipes with ease. As always, if there is something that is not on this list,
please contact me at coach@fatforweightloss.com.au for any further enquires.

Almonds Replace with Pumpkin seeds or sunflower seeds

Almond Flour Can be replaced with Coconut Flour at a ratio of 4:1
(for example, 1 cup of almond flour is equal to 1/4
cups coconut flour.
Heavy Cream Can be replaced with coconut cream at 1:1 ratio.
Make sure you use the full fat version.
Cheese Cheese is hard to simply replace, unless you find a
good product that tastes like cheese. I really like Bio
Cheese – which can be found here:
http://www.mylifebio.net.au/ - Otherwise omit
cheese from your recipe.
Butter Can be replaced by Olive or Coconut Oil in most
cases. 1:1 Ratio
Sour Cream Coconut Yoghurt or Soy Yoghurt can be a good
replacement for sour cream. I usually don’t
recommend using soy products, but If dairy is a
bigger issue, you’re definitely better off. Ratio of 1:1
Cream Cheese Usually the sour cream substitutes above will also
work for cream cheese.
Milk Coconut Milk or Almond Milk work best for this.
Make sure they are unsweetened and say so on the
packaging. Ratio 1:1
Yoghurt Coconut Yoghurt or Soy Yoghurt. As above, I usually
don’t recommend using soy products, but If dairy is
a bigger issue, you’re definitely better off. Ratio of 1:1
Eggs For every egg required, add 2 Tbsp. chia seeds or
flaxseeds soaked in 3 Tbsp. water.
Coconut Oil Can be replaced with Olive Oil or Butter at a ratio of
1:1
Coconut Flour Can be replaced with Almond Flour at a ratio of 1:4
(for example, 1 cup of coconut flour is equal to 4
cups almond flour).
Shellfish If you are allergic to shellfish, I recommend either
replacing the protein source with another type, like
chicken or beef.