Weekly Overview

Breakfast Lunch Dinner Macros

Calories: 965
Bulletproof Bacon and Buttery Steak Fats: 83g
Monday Coffee/Tea/Cocoa Eggs and Broccoli Protein: 45g
Net Carbs: 4.5g

Scrambled (Leftovers) Lamb Chops Calories: 1433

Buttery Steak Fats: 117g
Tuesday Eggs With and Feta Protein: 77g
Avocado and Broccoli Salad Net Carbs: 7g

(Leftover) Calories: 1087

Lamb Chops Asian
Intermittent Fats: 78g
Wednesday Fast and Feta Steamed Protein: 77g
Salad Chicken Net Carbs: 8g

(Leftovers)
Calories: 1487
Avocado Asian Bun less Fats: 110g
Thursday Steamed
Smoothie Cheeseburgers Protein: 86g
Chicken Net Carbs: 16g

(Leftovers)
Calories: 1144
Bulletproof Bun less Fats: 93g
Friday Coffee/Tea/Cocoa
Tacos Protein: 66g
Cheeseburgers
Net Carbs:7g

Scrambled Calories: 1560

Sesame Beef Fats: 122g
Saturday Eggs With Cob Salad
Coleslaw Protein: 83g
Avocado Net Carbs: 14g

{Leftovers) Rib Eye with Calories: 1515

Avocado Fats: 118g
Sunday Sesame Beef Brussel
Smoothie Protein: 74.7g
Coleslaw Sprouts Net Carbs: 19g

9191 Calories
TOTALS 70% Fat 27% Protein 3% Carbs (average 1300
each day)
Shopping List
Everything You’ll Need For This Week

• Meat / Fish 1 Onion

 600g Ground Beef (Mince Beef) 1  300g Package Dry Coleslaw
lb) (green & red cabbage,
carrots) (10oz)
 5 Slices Bacon
 Paprika
2 Beef Patties
 Shallots
 300g Chicken Breast (2/3 lb)
 2 Cup Spinach
2 Lamb Chops
2 Tomato
1 Rib Eye
 2 Pieces Steak
OTHER
 2 Cups Black Coffee (Or Tea)
• Dairy / Poultry
 4 Tbsp Coconut Oil
 500ml Almond Milk (2 Cups)
 1 tsp Cumin
 170g Butter (6 oz)
 2 tsp Erythritol (optional)
 90g Cheese (3 oz)
 1 Tbsps Mustard
9 Eggs
 3 Tbsp Olive Oil
 70g Feta Cheese (2.5 oz)
 6 Tbsp Sesame Seed Oil
 2 Tbsp Sour Cream
 1 Tbsp Sesame Seeds
 2 Tbsp Soy Sauce
• Vegetables
 1 Tbsp Vinegar
4 Avocados
2 Bok Choy (small)
1 Broccoli Stalk (7 – 8 Inches
Long)
7 Brussels Sprouts
4 Cherry Tomato’s
 4 Tbsp Chia Seeds
2 Cos Lettuce
 2 cl Garlic (minced)
 2 tsp Ginger
 small Iceberg Lettuce
Avocado Smoothie
Calories 491 | Fats 43g | Protein 8g | Net Carbs 6g

• Preparation Time: 5 Mins

• Serves: 1 Servings

Ingredients
• 1 Cup Spinach (Fresh or Frozen)
• 1 Medium Avocado
• ½ tsp Fresh Ginger (or dried)
• 1 Cup Almond Milk
• 1/2 Cup Ice
• 1 tsp Erythritol (Or Natvia)
• 1 Tbsp. Coconut Oil
• 2 Tbsp. Chia Seeds

Method
1. Place all the ingredients into a blender, Vitamix or
nutribullet and blend until smooth.
Scrambled Eggs with Avo
Calories 447 | Fats 37g | Protein 20g | Net Carbs 3g

• Preparation Time: 5 Mins

• Serves: 1 Servings

Ingredients
• 3 Large Eggs
• 1 Tbsp. Butter
• ½ Large Avocado
• Dash Salt
• Dash Pepper

Method
1. Heat a frying pan to high heat.
2. Crack the eggs into a bowl, and scramble with a fork.
3. Place the butter into the pan, and pour the scrambled
eggs into the pan.
4. Wait 30 seconds, and then move the eggs around the
pan. Try to only move around once or twice.
5. Remove from the pan when they are still slightly wet.
They will continue to cook on your plate.
6. Halve and avocado and sprinkle with salt and pepper
Beginners Butter Coffee
Calories 248 | Fats 28g | Protein 0g | Net Carbs 0g

• Preparation Time: 5 Mins

• Serves: 1 Servings

Ingredients
• 1 Cups Black Coffee (Or Tea)
• 2 Tbsp. Unsalted Butter
• 1 tsp MCT/Coconut Oil (make sure 1 teaspoon
only*)
• ½ tsp Erythritol (optional)

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 1g

• 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 (optional)
• 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.
Bacon And Eggs
Calories 270 | Fats 19g | Protein 20g | Net Carbs 1.5g

• Preparation Time: 10 Mins

• Serves: 1 Servings

Ingredients
• 3 Slices Bacon (6 inch long)
• 2 Large Eggs

Method
1. Heat a frying pan to high heat, and cook the bacon until
crispy (this can also be done in the oven)
2. Add eggs to the pan, and cook for a further 2-3 mins or
until desired yolk constancy.
Asian Style Chicken
Calories 548 | Fats 34g | Protein 45g | Net Carbs 7g

• Preparation Time: 10 Mins

• Cooking Time: 15 Mins
• Serves: 2 Servings

Ingredients
• 300g Chicken Breast (10 oz) (2 Large)
• 2 Bunch Bok Choy (small)
• ½ Cup Shallots
• 2 tsp Fresh Ginger
• 4 Tbsp. Sesame Seed Oil
Method
1. Bring a large pot of water to boil with the steamer on
top.
2. Slice the chicken breast from side to side (as if you
where to butterfly) and place the chicken in the steamer
for 10 mins each side
3. As the timer hits 15 mins, add the book choy into the
steamer and cook for 5 mins
4. Whilst the ingredients are cooking, chop the shallots
and ginger and add them to a bowl. Add the sesame
seed oil and mix together to form a sauce.
5. Place the chicken on a plate and cover with the sauce.
Enjoy!
Buttery Steak And Broccoli
Calories 447 | Fats 36g | Protein 25g | Net Carbs 3g

• Preparation Time: 10 Mins

• Cooking Time: 15 Mins
• Serves: 2 Servings

Ingredients
• 2 Pieces Steak (85g each)
• 4 Tbsp. Butter (salted)
• 1 Medium Broccoli Stalk (7 – 8 Inches Long)
Method
1. Bring a pot of water to the boil (with a steamer on top)
2. Cut up broccoli and place into steamer (or boil if
necessary)
3. Heat a frying pan to high, and place room temperature
steak into the pan
4. Cook for 2 mins each side for medium rare. Place butter
in the pan after the first flip.
5. Serve and enjoy
Lamb Chops and Feta Salad
Calories 539 | Fats 44g | Protein 32g | Net Carbs 1g

• Preparation Time: 10 Mins

• Cooking Time: 15 Mins
• Serves: 2 Servings

Ingredients
• 2 Pieces Lamb Chop (Shoulder) (125g each)
• 70g Feta Cheese (2.5 oz)
• 1 Cup Spinach
• 2 Tbsp. Olive Oil
• Dash Salt
• Dash Pepper
Method
1. Heat a frying pan to high, and place the lamb chops into
the pan. Cook for 3 mins each side for medium rare.
2. Place half the spinach onto a plate, half into a container
for lunch the next day.
3. Halve the feta cheese and crumble over the spinach
4. Sprinkle 1 Tbsp. of olive oil on each salad. Dash with salt
and pepper.
5. Serve with Lamb Chops.
Bun Less Cheeseburgers
Calories 448 | Fats 33g | Protein 33g | Net Carbs 3g

• Preparation Time: 10 Mins

• Cooking Time: 15 Mins
• Serves: 2 Servings

Ingredients
• 2 Large Beef Patties (85g Each)
• 4 Slices Cheddar Cheese
• 2 Slices Onion
• 2 Slices Tomato
• 2 Leaves Iceberg Lettuce
• 2 Tbsp. Mustard

Method
1. Heat a frying pan to medium, press your thumb into the
middle of the Pattie, and put the burger patties into the
pan for 4 mins each side.
2. Lay the iceberg lettuce out, place cheese, beef pattie,
onion, tomato and mustard into the middle and wrap
with the remaining lettuce.
3. Repeat for each burger.
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.
Tacos
Calories 448 | Fats 32g | Protein 33g | Net Carbs 4g

• Preparation Time: 10 Mins

• Cooking Time: 15 Mins
• Serves: 1 Servings

Ingredients
• 100g Ground Beef (3.5oz)
• 1 tsp Cumin
• 1 tsp Paprika
• 3 Large Lettuce Leaves
• 30g Shredded Cheddar (1 oz)
• 2 Tbsp. Sour Cream
• 3 Wedges Tomato

Method
1. Cook the ground beef in a frying pan, and add the cumin
and paprika.
2. Place 3 large lettuce leaves onto a plate, and fill the
contents with beef, cheese, sour cream and tomato.
3. Serve 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!
Rib Eye w/ Brussels
Calories 468 | Fats 37g | Protein 26.7g | Net Carbs 7g

• Preparation Time: 10 Mins

• Cooking Time: 15 Mins
• Serves: 1 Servings

Ingredients
• 7 Whole Brussels Sprouts
• 1 Piece Rib Eye (85g / 2.5 oz)
• 2 Tbsp. Butter
Method
1. Heat a frying pan to medium low, slice the Brussels in
half and place 1 tbsp. butter into the pan, along with the
Brussels sprouts cut side down. Cook for 15 mins.
2. Remove the sprouts, and turn the frying pan on high and
place the room temperature rib eye into the pan. Cook
for 4 mins on 1 side.
3. Place the remaining butter into the pan, and flip the rib
eye. Use a spoon to cover the steak with butter.
 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.