Category Archives: Meal Plans

21 Day LCHF Intro/Reset Meal Plan

Chef Harry’s 21 Day LCHF Intro/Reset

We have a bunch of guides for you to read. They pretty much cover everything you need to know about low carb high fat eating from a Primal point of view. Remember, Paleo is no dairy and Primal allows certain dairy products (as long as they’re full fat)! Once you’ve read the Guides, you can start the daily tasks. Each daily task is in a separate post that are listed after this post. Good luck!

Click on the following Guides:

  1. Primal Key Concepts
  2. Primal Approved at a Glance
  3. Primal Avoid at a Glance
  4. Primal Approved Foods
  5. Primal Food Pyramid
  6. Primal Food Spectrum
  7. Carbohydrate Curve
  8. Primal Fitness Pyramid
  9. Primal Essential Movements 
  10. Heart Rate Calculations
  11. Sprinting

Primal Thought – Before Pic

 

 

21 Day Ketosis Focus

21 Day Ketosis Focus Plan

When you’re in ketosis your body is running on fat. The fat you eat or, more importantly, the fat on your body! To get there you have to eat low carb. Really low carb. How low can you go? 50g a day would be the max. 20g ideal! Can you do it? I am here to help you get there! In the past 20,000 years carbs, sugar and glucose have taken over as being the dominant fueling process. Get back to being a fat burning beast like we were designed to be and get in to ketosis! If you’ve been eating a low carb, high fat diet for at least a month, you’re ready for this challenge. To get into deep ketosis, you’ll need to do some fasting, but that is up to you! This challenge is for keto experts and novices alike!

I’m not calling this a “meal plan” because for me serious ketosis means you don’t eat much! And I really would like you to eat simple, whole food meals. Bacon and eggs for breakfast, or a big salad with protein and good fat on it, a simple piece of fish sauteed or baked with some broccoli or asparagus. I bought a air fryer and it cooks a piece of salmon beautifully in about 10 minutes. I bought it at Costco where you can also buy wild caught salmon in the frozen section. I prefer wild fish to any farm raised fish (except catfish or trout) even if its frozen. Go wild!

Getting into ketosis will help you burn fat and lose weight. You’ll feel better, be more energetic and get great sleep! There is not a whole lot of eating and there is some fasting involved. We do one 24 hour fast in week one and then another 48 hour fast in week two. In a 24 hour fast you would only eat one meal for the day. I do this a lot. After those two fasts, fasting is up to you. I have a book recommendation for fasting and you should read that book before starting. And as always, Check With Your Doctor!

OK, let’s go!

Benefits of this Meal Plan

Meet the Coach

What You Will Need

Fasting

Exercise

Carbohydrate Curve

Strategy for Getting into Ketosis

Ok, so, we’re all set, right?! You get into Ketosis by not eating a whole lot of food. I’ve been in and coached a lot of Primal Challenges and a lot of times people would complain about all the cooking they have to do. Not here! Minimal cooking, minimal eating. Snacking would not be good. So if you’re hungry and you’re going to eat something, eat a meal, not a snack. Why? Because you’ll just snack again a little later! And don’t eat 10 “Keto” meals in a day. Individually they might be OK, but the numbers add up. Try and get yourself to the point where you can eat OMAD (One Meal A Day)! We do OMAD one day in Week 1, then we do a 48 hour fast in Week 2. If you want to do anymore fasting, that would be up to you. If you’re on Facebook be sure to send me a request to join my group Harry’s Primal Food Group and we can talk and share pics. You can also leave comments at the end of this post.

Day 1 – Eat LCHF
Day 2 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Food for Thought – Suggested Eats
  • A can of sardines or tuna, hard boiled egg, or boil a bunch of eggs and make egg salad for some quick easy meals
  • If you like coffee or tea, go ahead. Just plain old water is good too! All are OK even when fasting! BPC too, but no dairy!
  • Weigh yourself, take glucose and ketone readings
Day 3 – Eat LCHF
Day 4 – Only one meal today!
Day 5 – Eat LCHF
  • Don’t eat until the time you ate your only meal of the day yesterday for a 24 hour fast! Good Job!
  • Suggested Eats – Fish
  • Food for Thought – More About Fasting
  • Weigh yourself, take glucose and ketone readings
Day 6 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – Salads, salads are good as long as you add some good protein and fats
  • Weigh yourself, take glucose and ketone readings
Day 7 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – Chicken
  • Weigh yourself, take glucose and ketone readings
Day 8 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – The incredible edible Egg!
  • Weigh yourself, take glucose and ketone readings
Day 9 – Only one meal today!
  • Only eat one meal today! We’re going to do a 48 hour fast! So no eating tomorrow!
  • Weigh yourself, take glucose and ketone readings
Day 10 – Eat NOTHING!
  • Fasting all day! Don’t eat anything! Tips to help get your mind off eating!
  • Click here for a little bit more info about fasting
  • You can have bone broth, tea, coffee or even bullet proof coffee (no dairy)
  • Weigh yourself, take glucose and ketone readings
Day 11 – Eat LCHF
  • Eat a good LCHF meal today at the same time you ate your one meal on Day 9 for a 48 hour fats! Good job!
  • Suggested Eats – Duck
  • Weigh yourself, take glucose and ketone readings
  • That’s it for fasting in this challenge. You can do more if you want to!
Day 12 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – Sandwiches
  • Weigh yourself, take glucose and ketone readings
Day 13 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – Prime Rib! I could have put this with the beef, but Prime Rib is so good!
  • Weigh yourself, take glucose and ketone readings
Day 14 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – Lamb
  • Weigh yourself, take glucose and ketone readings
Day 15 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – Mushrooms
  • Weigh yourself, take glucose and ketone readings
Day 16 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – Shellfish
  • Weigh yourself, take glucose and ketone readings
Day 17 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – HBEs
  • Weigh yourself, take glucose and ketone readings
Day 18 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – Bone Broth
  • Weigh yourself, take glucose and ketone readings
Day 19 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – Bone marrow
  • Weigh yourself, take glucose and ketone readings
Day 20 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – Vegetables
  • Weigh yourself, take glucose and ketone readings
Day 21 – Eat LCHF
  • Don’t go over 20 grams of carbs today
  • Suggested Eats – Small Plates
  • Weigh yourself, take glucose and ketone readings

 

 

 

Chef Harry’s LCHF Fun Foods 21 Day Meal Plan

LCHF Fun Foods 21 Day Meal Plan

As far as this meal plan goes, my “big” meal days are on Sunday. I cook lots of food and have lots of leftovers for quick meals the rest of the week. So in this meal plan, Days 1, 8 and 15 are Sundays. However, if your “big meal” day is different (like Saturday), adjust accordingly (so Day 1 is a Saturday)! OK, let’s go!

Benefits of this Meal Plan
Meet the Coach
Pantry Shopping List
Week 1 Shopping List
Week 2 Shopping List
Week 3 Shopping List
Sanitation Notes
Suggested Equipment
Exercise
Carbohydrate Curve

 

Day 1 – Big meal Sunday – Chicken and Vegetables!
Day 2 – Oopsie Rolls – Grain and Gluten Free Bread Substitute
Day 3 – Creamed Chicken or Dairy Free Pacific Rim Chicken
Day 4 – Fun with Cheese! Tacos, Crackers
Day 5 – Crustless Quiche
Day 6 – Zoodles and Meatballs
Day 7 – Cheeseburgers, need an oopsie roll from above
Day 8 – Riding the Gravy Train, “Mashed Potatoes” and “Gravy”
Day 9 – Bread Alternatives – Gluten and grain free breads, Crackers, Pizza Crust,
Day 10 – Bacon Jam – Packs a punch of bacon flavor
Day 11 – Crazy for Cauliflower – Pizzas, rice
Day 12 – Chicken Parmesan
Day 13 – Salads are Good!
Day 14 – Braised Steak with Celery Root au Gratin
Day 15 – Pork Tenderloin
Day 16 – Primal Meatloaf
Day 17 – Low Carb Dessert Possibilities
Day 18 – Fat Bombs – Shock and Awe
Day 19 – Basil Pesto
Day 20 – Beef Liver au Poirve
Day 21 – Horseradish Encrusted Salmon

 

Congratulations!

Well, you made it! Hopefully you cut the carbs way down and are now a fat burning beast. Maybe you’ve even lost a little weight! I turned Primal in August 2014. I lost 70 pounds over the next 14 months. That’s 5 pounds a month. Its not all going to come off in one fell swoop! Besides being able to move around more easily and even being able to start working out, there were other benefits. I got off my high blood pressure medication. My blood pressure is now perfect! I got off my Type II diabetes medication. My A1C is good and going down! I’m going to be eating Primal for the rest of my life. I hope you do too and I hope I helped start you out going in the right direction! Thanks for your participation!

If you would be so kind as to give me some feedback on the challenge, I’d like to use some of your comments as testimonials for promoting the challenge and getting new participants. And I would also appreciate if you would spread the word!! Thanks! Good luck and stay Primal!

 

 

Game Day LCHF Meal Plan

Whatever sport(s) you follow, there’s always a game day coming up! Forget the bags of chips and crappy dip you buy from the store. Eat perfect LCHF Primal foods that are great for sharing with friends! Take your theme from American Southwest to Mediterranean or how about Asian. Or mix it up for World Cuisine! Pizzas, Tacos, Nachos, Shrimp Salads, Cheese Crackers, Wings and more.

Game day options

 

Southwest Mediterranean Asian
Spicy Wings Italian Wings Asian Wings
Guacamole Pesto
Cheese Chips Alternative breads
Southwest Pizza Pizza Margherita Asian Chicken Pizza
Tacos
Southwest Sliders Greek Sliders Japanese Sliders
Southwest Shrimp Salad Mediterranean Shrimp Salad Asian Shrimp Salad
Nachos
Almond Flour Crackers Almond Flour Crackers