Welcome

  • This is a simple example of a week eating low carb. 
  • There are some downloadable meal plans if you wish to request one, just contact us. 
  • Please also note we never count calories, your body will work out how to adapt to this way of eating. 
  • We have a couple of videos explaining why we don't count calories.

Find out more

Monday

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Breakfast (or skip it if not hungry)

  • Bacon (Veg: Avocado)
  • Poached eggs
  • Tomatoes
  • Mushrooms
  • Black Pudding (Veg: Spinach)


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LUNCH: Roasted Veg And Chicken

  • Chicken (Veg; Cheese)
  • Roasted Veg
  • Lettuce

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DINNER: Roasted Veg Platter (Can add Bacon Bits)

  • Leeks
  • Carrots
  • Courgette
  • Bacon Bits
  • Cheese
  • Cauliflower


Savoury French Pancakes

Ingredients:

  • 2 eggs
  • 1 tbsp of Psyllium Husks
  • 120ml Double Cream
  • 30ml Water
  • Salt

For the creamy mushroom and cheese topping

  • 20ml Double Cream
  • Handful Of Mushrooms
  • 100g Hard Cheese Of Your Choice

Tuesday

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Bulletproof Coffee (can be skipped)

  • Fresh coffee
  • 1 Tablespoon of grass-fed butter
  • or 
  • 1 Tablespoon Coconut Oil
  • Whizz in a blender
  • Enjoy

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LUNCH: Beef Stew And Veg

  • Beef Cheeks
  • Oxtail
  • Cauliflower
  • Broccoli
  • Carrots

Beef Stew

1. Brown oxtail in a frying pan

2. Oxtail then cooked over night in a pan or slow cooker with an onion in.

3. Next day let it cool.

4. Take fat off for cooking other things later not for this dish)

5. Take the bones out

6. Everything into a deep saucepan and gently warm over 30 minutes. 

7. Add salt and pepper to taste.



Download Recipe
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DINNER: Cheese And Spinach Omelette

  • 40g Cheese (per person)
  • 2 Eggs (per person)
  • Spinach
  • Cress

We are hoping that you know how to make an omelette! But just in case.

1.  Crack and beat the eggs and then mix in the cheese (leave a bit for sprinkling on top)

2. Melt butter in frying pan

3. Pour cheese and egg mixture into hot pan

4. Allow to set on a medium heat

5. Saute the spinach for about 30 seconds (until just wilted)

6. Serve as shown. Enjoy


Download This Recipe

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Wednesday

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Bulletproof Coffee (or skipped)

  • Fresh coffee
  • 1 Tablespoon of grass-fed butter

or 

  • 1 Tablespoon Coconut Oil
  • Whizz in a blender
  • Enjoy

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LUNCH; Steak And Salad

  • Steak (Veg: Salmon)
  • Salad
  • Tomatoes
  • Cucumber

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DINNER: Bacon And Brie Lettuce Wrap

  • Bacon (Veg: Mushroom)
  • Brie
  • Lettuce
  • Avocado

Thursday

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Boiled Eggs and Sausage Soldiers

  • Boiled Eggs
  • Sausages (Veg: Keto Bread)

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LUNCH: Salmon Avocado and Beetroot Salad

  • Salmon
  • Beetroot
  • Avocado
  • Spinach
  • Salad

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Roast Dinner

  • Roasted Chicken (Veg: Nut Roast)
  • Carrots
  • Aubergine
  • Leeks
  • Parsnips

Friday

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Smoked Salmon and Scrambled Eggs

  • Scrambled Eggs
  • Smoked Salmon (Veg: Cheese)
  • Mushrooms
  • Spinach

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LUNCH: Bacon, Chicken and Avocado Salad

  • Chicken (Veg: Tuna)
  • Avocado
  • Bacon (Veg: Cheese)
  • Tomatoes
  • Green Leaf Salad

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DINNER: Roast Chicken And Black Pudding

  • Chicken Breast
  • Black Pudding
  • Spinach

Saturday

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Bulletproof coffee (or simply skip breakfast!)

Bulletproof coffee

  • Fresh coffee
  • 1 Tablespoon of grass-fed butter
  • or 
  • 1 Tablespoon Coconut Oil
  • Whizz in a blender
  • Enjoy

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LUNCH: Stuffed Mushroom And Cheese Salad

  • Portobello Mushroom
  • Button mushrooms
  • Cheese
  • Tomato
  • Green Leaf Salad
  • Celery

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DINNER: Cheese And Chive Omelette

  • Eggs
  • Cheese
  • Chives
  • Rocket

Sunday

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Breakfast (or SKIP IT!)

Bulletproof coffee

  • Fresh coffee
  • 1 Tablespoon of grass-fed butter
  • or 
  • 1 Tablespoon Coconut Oil
  • Whizz in a blender
  • Enjoy

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Sunday Lunch

  • Beef (Veg: Nut Roast)
  • Carrots
  • Leeks
  • Asparagus
  • Parsnips

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DINNER: T-Bone Steak And Cheesy Leeks

  • T-Bone Steak
  • Cheese
  • Leeks
  • Cabbage
  • Pleasure!

Counting Calories Is Stupid!

For years we were all taught that it's simple to lose weight, simply burn more calories than you eat and you will lose weight. The problem is, this doesn't work as a means of permanent weight loss for 99.9% of humans.  Obesity, Over-weight, Insulin Resistance, and T2DM are not calorie surplus issues, they are hormone issues.  Until you fix your food and fix your hormone levels you will never lose weight and keep it off.  

Snacks

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Double Cheese and Bacon Fat Bomb

This recipe makes 10 fat bombs

  • Ingredients
  • Full fat organic cream cheese 100g
  • Organic salted butter at room temperature 50g
  • 6/8 rashes of streaky organic bacon (smoked or unsmoked) fried until crispy 
  • Mature organic cheddar cheese grated 75g
  • Fresh chives 1 heaped tbsp.
  • Method

  1. Fry, grill or bake the bacon until crispy, allow to cool then break into small pieces.
  2. Mix the cream cheese, butter, grated cheese and chives in a bowl.
  3. Once mixed make a small ball of mixture and roll in the bacon bits.

As simple as that, they are ready to eat or then can be stored in an air tight container in the fridge for up to a week.

Alternative coating – if you don’t want to use bacon you can roll them in grated cheese, I like to use Red Leicester.
Alternative flavours – chilli, garlic, pesto, basil or any combination you fancy.

Download Recipe
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Chive and Lemon Smoked Salmon Fat Bombs

The recipe makes about 6

  • Ingredients
  • Full fat organic cream cheese
  • Fresh Chives 1 heaped tbsp.
  • Fresh lemon juice 1 tbsp.
  • Smoked salmon chopped very small 20g
  • Method

Mix the cream cheese, lemon juice and chives in a bowl.
Divide into 6 pieces make each piece into a ball and roll in the salmon pieces. These should be made and eaten the same day.

Download Fat Bomb Recipe
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Cheese And Bacon No Bread Sandwich

  • Cheese
  • Bacon
  • Lettuce
  • Tomatoes
  • Cream Cheese


more snacks

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Basil Fat Bomb

  • So simple!
  • 200g Cream Cheese
  • 30g butter
  • Handful of fresh Basil
  • 3 Sun-dried tomatoes
  • 100g finely grated cheese


Download Recipe
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Healthy Natural Fats

These fat bombs are perfect for snacking on and they are so good for you!

See The Video Of How To Make Them
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Special Occasions

Whether it's pancake day or any other celebration; you never have to miss out!

Download Recipes

Fat Bombs (pdf)

Download

Cheese And Spinach Omelette (pdf)

Download

Beef Stew And Veg (pdf)

Download

Water Cress Sauce and Crispy Kale (pdf)

Download

Basil Fat bombs 2019 PDF (pdf)

Download