Month 1 Meals · Week 3

Slow and easy

One dinner cooks all day without you. The other two are on the table in under twenty minutes.

High-protein, low-carb. Three dinners a week, each one serving four.

Break the fast

Break the fast the same way every day: your gut-restore scoop in 8 to 12 oz of water with the meal, then 30 to 40 grams of lean protein. Water first. Coffee after, not before.

A

Eggs and meat

Three eggs and 3 oz of last night’s dinner protein, chopped in. A handful of spinach wilted in the same pan. Salt.

about 38 g protein

B

The bowl

Six oz of plain Greek yogurt (full-fat or 2 percent) or cottage cheese, one scoop of unflavored collagen stirred through, half a cup of berries, a small handful of walnuts.

about 40 g protein

C

The plate

Five oz of smoked salmon or leftover chicken, half an avocado, sliced cucumber, olive oil and lemon over the top.

about 35 g protein

Your eating window. Sixteen-eight is your default: first meal around 11, last bite by 7. If you have never fasted, start light — 12 hours off food, then 14 — and walk it in over a few weeks. Nobody wins a prize for starting hard.

This week’s three dinners

Cook the dinner, pack the other two servings for lunch. Iced tea or green tea on the table.

Sunday Chuck Roast

Ten minutes of work on Sunday morning buys you most of the week.

  • Serves4 — dinner + 2 lunches
  • Hands-on10 minutes
  • Proteinabout 50 g per serving
  • Net carbsabout 4 g per serving

Keto-compatible

What you need

  • 4 lb beef chuck roast
  • 2 yellow onions, quartered
  • 8 cloves garlic, peeled
  • 2 cups bone broth (read the label: no sugar, no yeast extract)
  • 2 tbsp tallow
  • 1 tbsp coarse salt, 2 tsp black pepper
  • 3 sprigs fresh thyme

How you cook it

  1. Dry the roast and salt it on every side.
  2. Heat the tallow in a heavy skillet over high and sear the roast 3 minutes per face, all four sides. The color you build here is the flavor you eat later.
  3. Put the onions and garlic in the bottom of the slow cooker and set the roast on top.
  4. Pour the broth around, not over, the meat and lay the thyme on top.
  5. Cook on low 8 hours, until a fork twists in the meat with no resistance.
  6. Lift the roast out, pull it apart with two forks, and discard the thyme stems.
  7. Skim the fat off the liquid if you like, then spoon the liquid back over the shredded beef so it does not dry out in the fridge.

Get the ingredients

Meat: ButcherBox Pantry: Thrive Market Everything else: Amazon

Shrimp and Zucchini Scampi

Fifteen minutes, and the zucchini carries the garlic butter the noodles used to.

  • Serves4 — dinner + 2 lunches
  • Hands-on15 minutes
  • Proteinabout 38 g per serving
  • Net carbsabout 6 g per serving

Keto-compatible

What you need

  • 2 lb large shrimp, peeled and deveined
  • 4 medium zucchini, run into ribbons with a peeler
  • 6 tbsp butter
  • 6 cloves garlic, minced
  • 1/2 cup fresh parsley, chopped
  • 1 lemon
  • 1/2 tsp red pepper flakes
  • Salt

How you cook it

  1. Lay the zucchini ribbons on a towel, salt them lightly, and leave them 10 minutes so they shed water.
  2. Dry the shrimp thoroughly and salt them.
  3. Melt 3 tbsp of the butter in a wide skillet over medium-high and cook the garlic and pepper flakes 30 seconds, no longer.
  4. Add the shrimp in one layer and cook 90 seconds a side, until they just turn opaque and curl into a C.
  5. Take the shrimp out and add the last 3 tbsp of butter.
  6. Pat the zucchini dry, add it, and toss 2 minutes only, so it stays ribbon-like instead of collapsing.
  7. Return the shrimp, squeeze in the lemon, throw in the parsley, and serve straight from the pan.

Get the ingredients

Meat: ButcherBox Pantry: Thrive Market Everything else: Amazon

Turkey-Sage Meatballs and Marinara

No breadcrumbs, no sugar in the jar, and they still hold together.

  • Serves4 — dinner + 2 lunches
  • Hands-on25 minutes
  • Proteinabout 44 g per serving
  • Net carbsabout 9 g per serving

Keto-compatible

What you need

  • 2.5 lb ground turkey, 93/7
  • 2 eggs
  • 1 cup grated parmesan
  • 2 tbsp fresh sage, chopped fine
  • 3 cloves garlic, minced
  • 1.5 tsp salt, 1 tsp black pepper
  • 24 oz no-sugar-added marinara
  • 2 tbsp olive oil
  • 1.5 lb baby spinach

How you cook it

  1. Heat the oven to 400°F and line a sheet pan.
  2. Mix the turkey, eggs, parmesan, sage, garlic, salt and pepper with your hands until just combined. Overworking it makes them tough.
  3. Roll 20 meatballs, about 2 in across, and set them on the pan with space between.
  4. Bake 18 to 20 minutes, to 165°F internal.
  5. While they bake, warm the marinara in a wide pot over low.
  6. Heat the olive oil in a skillet and wilt the spinach in batches, 2 minutes, with a pinch of salt.
  7. Slide the meatballs into the sauce and turn them to coat.
  8. Serve over the spinach with the sauce spooned across.

Get the ingredients

Meat: ButcherBox Pantry: Thrive Market Everything else: Amazon
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