First meal: 10:00 AM
- Soup
- 3 cups meat stock with added animal fat
- 4 egg yolks blended in
- Drink
- Keto Egg Nog (can use ghee if A2 butter is not available)
Work your way consistently and slowly up to 1/2 cup of animal fat. Remember to increase fat slowly and by the same amount each week. If you have great difficulty in trying to increase, add vitamin C (sourced from tapioca) to your daily regimen, along with 1,000-3,000 mg of taurine. Take until your gallbladder is happy again.
Second Meal: 3:00 PM
You may choose to switch to 2:00 PM for optimal IMF.
- 3 cups meat stock with 1 cup of ground meat (lamb, beef, pork, turkey, chicken, goat, mutton, etc) or dark meat close to the bone
- 1/2 cup of animal fat
- 1/4 cup of vegetables from the “On the Menu” list (excluding cabbage, brussel sprouts, collard and the vegetables in our ferments)
Puréeing the vegetables in the meat stock for a “creamed” soup is really good! Herbs are to be cooked and removed. Tying with a cotton string can be quite helpful. No dried herbs, only fresh.
Soup Ideas
Ground meat can be turkey, chicken, lamb, beef, goat, or venison.
- Meatballs in stock seasoned with fresh thyme, with puréed cauliflower
- Chicken soup with herbs de provence and a squeeze of lemon
- Chicken soup with mushrooms, onions and garlic
- Meatballs in stock with oregano, onions and garlic
- Chicken soup with fresh dill and a squeeze of lime
- Chicken soup with carrots, garlic, and onions (my personal favourite)
- Meatballs in stock with puréed broccoli
Guidelines & Prohibitions
- Vegetables must be simmered in meat stock or water, or steamed for 20 minutes (or until very soft).
- You may have stock on the side and meat and vegetables topped with fat and mineral salt.
- You may only have meat cooked in meat stock at this time.
- You can use the meat from your stock or you can put ground meat in meat stock to simmer, meat balls or crumbles are great.
- You may not have pan fried or baked foods.
- We will only drink the juice from the ferments and will not consume the vegetables themselves.
- You may not consume the vegetables from ferments: only drink the juice.
- If you desire an after meal treat, have a little sour cream with stevia and a pinch of cinnamon or vanilla.
- You may still have all herbal teas and 1-2 cups of coffee daily.