Month 1
Your meals for the month
Twelve dinners. Three a week, each one serving four, so tonight’s dinner becomes the next two lunches. High-protein, low-carb, and the same twelve every month until you can cook them without reading.
You will not be cooking lunch this month. That is the whole design.
The rule every one of these passes
Protein first
Thirty-five to fifty grams at dinner. Lunch is last night’s dinner, already cooked, already in the fridge.
No seed oils, no sugar, no flour
Your fats are butter, ghee, tallow, olive oil, avocado oil and coconut oil. Nothing else gets in the pan.
Vegetables are the carbs
No grains, no potatoes, no sweeteners. As few carbs as the dish allows, and the ones you get come off a plant.
Twenty to thirty minutes, hands-on
If it cannot be cooked in the time we claim, it does not belong on this page.
No weak links
Every packaged thing you buy — broth, marinara, spice blend — passes a full-ingredient read. One bad ingredient disqualifies the jar.
Nothing to drink but tea and water
Iced tea or green tea on the table. Water through the day. No alcohol in a recipe and none beside it.
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.
The four weeks
Week 1
Cook once, eat twice
Three dinners. Each one serves four, which means dinner tonight and lunch for the next two days. You are not cooking lunch this month.
- Cattle Baron Ribeye and Skillet Greens
- Sheet-Pan Chicken Thighs, Broccoli and Lemon
- Ten-Minute Salmon and Asparagus
Week 2
One pan, one pot
Nothing this week needs a second burner. Three dinners, three pans, and the same leftovers rule as Week 1.
- Ground Beef and Cabbage Skillet
- Pork Chops, Brussels and Mustard Cream
- Chicken Fajita Bowl, No Tortilla
Week 3
Slow and easy
One dinner cooks all day without you. The other two are on the table in under twenty minutes.
- Sunday Chuck Roast
- Shrimp and Zucchini Scampi
- Turkey-Sage Meatballs and Marinara
Week 4
The repeat month starts here
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.
- Steak Salad, Baron Style
- Coconut Chicken Curry, No Rice
- Baked Cod with Brown Butter and Green Beans
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