Here is a plan that is meant for those WORK on their FITNESS REGULARLY and who desire to see MEASURABLE results. Thus it is not AS high fat or even low carb as you might be used to. But this is a ringer plan for those who want to make muscle GAINS and burn FAT without ever having to ‘cut’ to do it. Read on if this sounds like you.


I have made this as EASY to FOLLOW as POSSIBLE and once you get the hang of it you can make your OWN recipes in UNLIMITED number.


By the way: this plan is tethered to what is called the Cyclical Keto diet. This term refers to how adherents replenish their gycogen stores weekly by eating high carb, high protein, low fat for just 1 or 2 days, without ever missing a beat with their tough workouts. Toward that end, if you are doing the Cyclical Keto diet, you might want your carb day to be mid-week–IF you are finding that you are getting a bit tired or sluggish. The idea is that we do NOT carb load or carb binge pre-post workout. EVER. Protein resynthesis WILL happen just by having protein after your workout–or even just a few carbs, as from your Shakeology.


But, don’t let all this overwhelm you! If you are working out and want a simple plan to achieve a lean, mean, fighting machine body, try this. You can always calculate INCREASING your protein and fat to fit the BEST calorie target for YOU. As I am portioning them here, one serving of protein is about 200 calories and one serving of fat is about 100 (hint: guys, you’ll prolly need to increase your fat and protein right from the start and do so by going up 200 calories at a time). NOTE: the food list is NOT comprehensive. I simply gave you a good start–so YOU don’t have to do the work of calculating macros and calories. I already did it for you.




For a 1500-1550 calorie day: Protein:grams (120) Fat: grams (100) Carb: grams (40) Roughly: 60% fat 30% protein 10% net carb.

Post-workout shake (30 min post workout): Shakeology = 1 protein + 10 grams carbs

Breakfast: 1 protein + 3 fat + 0 grams carbs Snack: 1 protein + 2 fat + 0 grams carbs

Lunch: 1 protein + 2 fat + 10 grams carbs

Dinner: 1 protein + 3 fat + 10 grams carbs

Nighttime snack: 1 protein + 10 carbs (or NO carbs and + 10 grams carbs earlier in the day such as at breakfast)


1 serving (approx 10 grams)

3/8 of an avocado
1 oz cashews
½ T macadamia nuts
1 T almonds
1 T butter
1 T walnuts
1 T peanut butter
1 T extra virgin olive oil
1 oz triple cream brie cheese
2 T heavy whipping cream
1 T coconut oil or MCT oil
1 T blue cheese, feta (full fat)
1 T olives (variety, such as kalamata)
1 T mayonnaise
2 T cream cheese
2 slices bacon (also can count as 1 protein)
1 ounce semi-hard cheese,such as swiss, cheddar, jack, etc
1 ounce hard Italian cheese such as romano, parm, asiago

1 serving (15-20 grams)

4 oz meat (turkey, chicken, steak, hamburger, etc)
4 oz or 1/2 small can albacore tuna in water
3 oz mozzarella cheese (+ 5 net carbs)
1 container Siggi’s skyr OR unsweetened greek yogurt (+ 10 net carbs)
1 cup cottage cheese, small curd
2 whole eggs
1 scoop Shakeology (+ 10 net carbs)
1.5 ounces hard Italian cheese suchas romano, parm, asiago (also counts as 1 fat)


(There IS no ‘recommended’ serving number or serving size, as you are strictly limiting carbs. But, let’s start with 40 net carbs and work from there. This is a nice round number to calculate with our plan. Feel free to approximate!).

Vegetables (per ½ cup serving, calculated in NET carbs):

1 carbbroccoli rabe, watercress, bok choy, celery
2 carbs: spinach, mustard greens, asparagus, radish, arugula, zucchini, swiss chard, mushrooms, kohlrabi, mixed greens3 carbs: tomato, olives, eggplant, bell pepper, cauliflower, green/white cabbage, bamboo shoots, cucumber
4 carb: artichoke hearts, broccoli, fennel, green beans, bean srpouts, okra, turnips, snow peas
5 carbs: Brussels sprouts, kale, red cabbage
6 carbs: pumpkin, rutabega
7 carbs: celeriac, carrots, onion

Whole food bread/wrap/cracker alternatives (NOT comprehensive):

Sieta Brand Almond Flour Tortilla (7 net carbs/each wrap)
Julian Bakery Paleo Wrap (6 net carbs/ each wrap) Crispbread crackers from Trader Joe’s (4 net carbs/cracker) *check Amazon if you can’t find anything near you



Post-workout shake: Shakeology (PROTEIN for muscle ‘resynthesis’)
Breakfast: Dilly Baked Egg Cups or Starbucks Sous Vides Egg Bites
Morning Snack: Avocado Cream Cheese Turkey Roll or Peanut Butter Celery
Lunch: Curried Tuna Wrap
Dinner: Bistro Steak Salad
Nighttime Snack: Siggi’s skyr (PROTEIN for overnight)


Dilly Baked Egg Cups
2 eggs baked with 1 T whipping cream + T cheddar cheese + 2 pieces cooked bacon + 1 t sauteed onions + garlic powder, dill, salt + pepper

Avocado Turkey Roll
4 oz turkey + 1 T cream cheese + 3/8 medium avocado + dab dijon mustard + 2 spears lettuce, salt + pepper)

Peanut Butter Celery
1 serving of celery sticks + 1 T peanut butter

Curried Tuna Wrap
4 ounces tuna + 2 t red onion + 1 t fennel + 1 handful spinach 1 T mayonnaise 1 T chopped walnuts + curry spices, salt, pepper, garlic powder + almond flour wrap

Greek Steak Salad
4 oz steak + 1 T feta + 1 T kalamata olives + 1 T creamy Greek dressing + 2 cups of mixed greens (spinach, lettuce, arugula etc) + 1 T cucumber + 2-3 cherry tomatoes+ 1 T red onion

****These are recipe suggestions, USING the protein, fat and carb allotment for each meal as displayed above. Now, put your OWN recipes together by using the food list and matching foods with macros for each meal. It’s FINE to keep it simple, esp. at first!