Eat Fat, Lose Fat (20 page)
Authors: Mary Enig
DAY ONE
Breakfast: | ½ grapefruit with 1 teaspoon 2 eggs fried in butter or coconut oil with 2 pieces nitrate-free bacon 1 slice whole-grain toast with coconut oil or butter 1 cup whole raw milk or warm |
Lunch: | Coconut Corn Soup Raw cheese or butter on whole-grain or Spritzer or purchased kombucha |
Dinner: | Mesclun Salad Baked Chicken with Coconut Peanut Sauce Green Beans with Coconut Kimchi Choice of |
DAY TWO
Breakfast: | Basic Oatmeal Sprinkles 1 cup whole raw milk or warm |
Lunch: | Coconut Chicken Salad Sliced tomatoes Spritzer or purchased kombucha |
Dinner: | Coconut Corn Soup Leg of Lamb with Root Vegetables Sauerkraut 1 cup whole raw milk or warm |
DAY THREE
Breakfast: | Coconut Smoothie 1 cup whole raw milk or warm |
Lunch: | Crispy Nuts Piece of fresh fruit Spritzer or purchased kombucha |
Dinner: | Watercress Salad Leftover Choice of |
DAY FOUR
Breakfast: | Super Scramble 1 cup whole raw milk or warm |
Lunch: | Salmon–Cream Cheese Roll-Ups Whole-grain or Carrot and celery sticks Spritzer or purchased kombucha |
Dinner: | Caesar Salad Roast Beef Slow-Bake Tomatoes Steamed Spinach with butter Sauerkraut 1 cup whole raw milk or 1 cup warm |
DAY FIVE
Breakfast: | English Breakfast 1 cup whole raw milk or warm |
Lunch: | Cold roast beef with shaved Parmesan cheese and sliced tomato Bread and Butter Pickles Spritzer or purchased kombucha |
Dinner: | Liver Stir-Fry Steamed Broccoli Sauerkraut 1 cup whole raw milk or warm Fresh fruit with |
DAY SIX
Breakfast: | Smoked salmon with cream cheese or butter on sourdough whole-grain toast |
Lunch: | Greek Salad Spritzer or purchased kombucha |
Dinner: | Papaya Grapefruit Salad Indonesian Coconut Steak Pineapple Chutney 1 cup whole raw milk or warm |
DAY SEVEN
Breakfast: | Cheese Omelet Sourdough whole-grain toast with butter or coconut oil 1 cup whole raw milk or warm |
Lunch: | Chicken Liver Paté Bread and Butter Pickles Spritzer or purchased kombucha |
Dinner: | Cream of Vegetable Soup Coconut-Crusted Salmon Pineapple Chutney Steamed Asparagus 1 cup whole raw milk or warm |
DAY EIGHT
Breakfast: | Cream of Vegetable Soup Raw cheese with whole-grain or |
Lunch: | Wild Salmon Salad Bread and Butter Pickles ½ cup sliced fresh pineapple Spritzer or purchased kombucha |
Dinner: | Salad of baby greens with Green Thai Curry with Pork Papaya Chutney 1 cup whole raw milk or warm |
DAY NINE
Breakfast: | Ginger Oatmeal 1 cup whole raw milk or warm |
Lunch: | Leftover Papaya Chutney Spritzer or purchased kombucha |
Dinner: | Coconut Seviche Rib-Eye Steak with Mustard Cream Sauce Green Beans with Coconut Sauerkraut 1 cup whole raw milk or 1 cup warm Macaroon |
DAY TEN
Breakfast: | Super Scramble 1 cup whole raw milk or warm |
Lunch: | Cold sliced steak with avocado and tomato Bread and Butter Pickles Spritzer or purchased kombucha |
Dinner: | Salad of baby greens with Basic Baked Chicken Sautéed Sweet Potato Pineapple Chutney 1 cup whole raw milk or warm |
DAY ELEVEN
Breakfast: | Basic Oatmeal 1 cup whole raw milk or warm |
Lunch: | Chicken Pesto Salad Spritzer or purchased kombucha |
Dinner: | Watercress Salad Sautéed Fillet of Sole Stuffed Tomatoes Steamed Spinach 1 cup whole raw milk or warm |
DAY TWELVE
Breakfast: | Spanish Omelet 1 cup whole raw milk or warm |
Lunch: | Small steak or lamb chop topped with generous pat of butter Steamed vegetables Small green salad with olive oil and vinegar Spritzer or purchased kombucha |
Dinner: | Miso Soup with Cabbage Beef Stir-Fry with Pineapple Coconut Rice Kimchi 1 cup whole raw milk or |
DAY THIRTEEN
Breakfast: | Eggs fried in butter or coconut oil with Canadian bacon 1 cup whole raw milk or warm |
Lunch: | Salmon Roe on Toast Bread and Butter Pickles Spritzer or purchased kombucha |
Dinner: | Sliced tomatoes and feta cheese with olive oil and lemon juice Coconut Shrimp Étouffée Coconut Rice Sauerkraut Baked Pears in Coconut Milk Choice of |
DAY FOURTEEN
Breakfast: | Yogurt-Coconut Smoothie |
Lunch: | Raw cheese with butter and whole-grain or Bread and Butter Pickles Spritzer or purchased kombucha |
Dinner: | Hawaiian Coconut Shrimp with Sweet-and-Sour Soy Sauce Barbequed Beef Ribs Corn on the cob with butter Sauerkraut Choice of |
Phase Two Menu Plans
On Phase Two, you’ll be consuming about 2000 calories per day. Calorie counts are given for each menu item, for each meal as a whole, and for each day. As with Phase One, you can omit menus that you don’t like and repeat those you do like, or to use up leftovers. Many of the lunch menus can be approximated with restaurant meals.
The Phase Two menus use special lower-calorie Quick and Easy Weight Loss versions of some of our recipes.
Note: The coconut oil you take before each meal and the cod-liver oil you take before breakfast are not listed in the menu plans but should be counted in the total calories for each meal.
One tablespoon coconut oil contains 108 calories, and 1 teaspoon high-vitamin cod-liver oil contains 42 calories. If you use more than 1 tablespoon of coconut oil with each meal, add 108 calories per tablespoon to the totals listed.
DAY ONE
Breakfast: | ½ grapefruit (50) with 1 teaspoon 1 fried egg (101) with 2 pieces nitrate-free bacon (100) 1 cup whole raw milk or warm |
Total calories: | 608 |
Lunch: | Easy Coconut Fish Soup 2 ounces raw hard cheese (such as cheddar) (200) with 3 whole-grain or Spritzer (20) |
Total calories: | 641 |
Dinner: | 2 cups baby greens (24) with 1 tablespoon Easy Baked Chicken ¼ cup 1 cup whole raw milk or warm |
Total calories: | 728 |
Total daily calories: | 1978 |