The last three dinners of the rotation. When you finish this week, you start again at Week 1 — the same twelve, on purpose, until they are automatic.
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.
Steak Salad, Baron Style
A salad that eats like a steakhouse dinner, because it is one.
Serves4 — dinner + 2 lunches
Hands-on20 minutes
Proteinabout 45 g per serving
Net carbsabout 7 g per serving
Keto-compatible
What you need
2 lb sirloin steak
8 strips bacon (no sugar in the cure)
2 heads romaine, chopped
4 oz blue cheese, crumbled
2 cups cherry tomatoes, halved
1/3 cup olive oil, 2 tbsp red wine vinegar, 1 tsp Dijon
Salt and cracked pepper
How you cook it
Salt the sirloin on both sides and let it sit out 20 minutes.
Lay the bacon in a cold cast-iron skillet, bring it up to medium, and cook 8 minutes until crisp. Move it to a towel and keep the fat.
Raise the heat to high and sear the steak 4 minutes a side in the bacon fat, to 130°F internal.
Rest the steak 10 minutes on a board while you build the rest.
Shake the olive oil, vinegar, Dijon, salt and pepper together in a jar until it thickens.
Toss the romaine with about half the vinaigrette, then spread it across a platter.
Slice the steak thin against the grain and lay it over the greens.
Scatter the blue cheese, tomatoes and crumbled bacon, pour the resting juices and the rest of the vinaigrette over, and serve.
The cauliflower soaks up everything the rice used to, and gives nothing back.
Serves4 — dinner + 2 lunches
Hands-on25 minutes
Proteinabout 42 g per serving
Net carbsabout 11 g per serving
Keto-compatible
What you need
2.5 lb boneless chicken thighs, cut in 1.5 in pieces
2 cans full-fat coconut milk, 13.5 oz each
1 head cauliflower, cut into small florets
2 tbsp curry powder
1 tbsp fresh ginger, grated
4 cloves garlic, minced
1 onion, diced
2 tbsp coconut oil
Salt, and cilantro and lime to finish
How you cook it
Salt the chicken pieces and dry them on a towel.
Melt the coconut oil in a wide pot over medium-high and brown the chicken in two batches, 4 minutes each, then set it aside.
Drop to medium, add the onion, and cook 4 minutes until soft.
Add the garlic, ginger and curry powder and stir 1 minute, until the pot smells like the spice and not like raw powder.
Pour in the coconut milk, scrape the bottom clean, and bring it to a low simmer.
Return the chicken with its juices and add the cauliflower. Simmer uncovered 12 to 15 minutes, until the cauliflower is tender and the sauce has tightened.
Salt to taste, finish with cilantro and a squeeze of lime, and serve.
Brown butter takes 90 seconds and makes plain white fish taste expensive.
Serves4 — dinner + 2 lunches
Hands-on15 minutes
Proteinabout 40 g per serving
Net carbsabout 6 g per serving
Keto-compatible
What you need
4 cod fillets, about 8 oz each
1.5 lb green beans, trimmed
6 tbsp butter
2 tbsp capers, drained
1 tbsp avocado oil
1 lemon
Salt and pepper
How you cook it
Heat the oven to 400°F. Dry the cod, salt it, and set it on an oiled sheet pan.
Bake 12 to 14 minutes, until the fish flakes with light pressure and reads 130°F.
While it bakes, heat the avocado oil in a skillet over high and add the green beans in one layer.
Leave them still 3 minutes to blister, then toss and cook 3 more minutes until they are charred in spots and still snap.
Salt the beans and move them to a platter.
Wipe the pan, melt the butter over medium, and swirl 2 to 3 minutes until the milk solids turn brown and it smells like toasted nuts. Pull it off the heat right then.
Stir the capers into the brown butter and squeeze in half the lemon.
Set the cod on the beans, pour the brown butter over, and serve with the rest of the lemon.
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