Month 1 Meals · 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.

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.

Ground Beef and Cabbage Skillet

The cheapest dinner of the month, and the one people ask you to make again.

  • Serves4 — dinner + 2 lunches
  • Hands-on20 minutes
  • Proteinabout 44 g per serving
  • Net carbsabout 8 g per serving

Keto-compatible

What you need

  • 2 lb ground beef, 85/15
  • 1 medium head green cabbage, cored and shredded
  • 1 yellow onion, sliced thin
  • 2 tsp smoked paprika
  • 1 tsp garlic powder
  • 2 tbsp butter
  • Salt and pepper

How you cook it

  1. Brown the beef in a wide skillet over medium-high, breaking it apart, 6 to 7 minutes. Do not drain the fat.
  2. Push the beef to one side, add the onion to the open fat, and cook 3 minutes until it goes soft and translucent.
  3. Stir in the paprika and garlic powder and let them toast for 30 seconds.
  4. Add the cabbage in two loads, letting the first wilt down before the second goes in.
  5. Salt, cover, and cook 6 minutes, stirring twice, until the cabbage is tender with a little bite left.
  6. Uncover, raise the heat, and cook 2 more minutes to drive off the water and catch some browning.
  7. Cut in the butter off the heat, taste for salt, and serve.

Get the ingredients

Meat: ButcherBox Pantry: Thrive Market Everything else: Amazon

Pork Chops, Brussels and Mustard Cream

A restaurant pan sauce built out of the crust the chops leave behind.

  • Serves4 — dinner + 2 lunches
  • Hands-on25 minutes
  • Proteinabout 46 g per serving
  • Net carbsabout 9 g per serving

Keto-compatible

What you need

  • 4 bone-in pork chops, 1.25 in thick
  • 1.5 lb Brussels sprouts, halved
  • 2 tbsp ghee
  • 3/4 cup heavy cream
  • 2 tbsp Dijon mustard (check the label: no sugar)
  • 1/4 cup bone broth
  • Salt and pepper

How you cook it

  1. Salt the chops on both sides and let them sit at room temperature 20 minutes.
  2. Heat the ghee in a heavy skillet over medium-high and sear the chops 4 minutes per side, to 140°F internal.
  3. Move the chops to a plate to rest, loosely tented.
  4. Put the Brussels cut-side down in the same pan, salt, and leave them alone 4 minutes to brown deeply.
  5. Pour in the broth, scrape the browned bits off the bottom, cover, and cook 4 minutes until the sprouts give to a knife.
  6. Stir in the cream and Dijon and simmer 2 to 3 minutes until it coats the back of a spoon.
  7. Return the chops and their juices to the pan, spoon the sauce over, and serve.

Get the ingredients

Meat: ButcherBox Pantry: Thrive Market Everything else: Amazon

Chicken Fajita Bowl, No Tortilla

Everything you want off the sizzling platter, without the thing that spikes you.

  • Serves4 — dinner + 2 lunches
  • Hands-on20 minutes
  • Proteinabout 45 g per serving
  • Net carbsabout 10 g per serving

Keto-compatible

What you need

  • 2.5 lb chicken breast, sliced into 1/2 in strips
  • 3 bell peppers, sliced
  • 1 large onion, sliced
  • 2 tbsp avocado oil
  • 1 tbsp cumin, 2 tsp chili powder, 1 tsp smoked paprika, 1 tsp salt
  • 1 head romaine, shredded
  • 2 avocados, sliced
  • 1 cup full-fat sour cream
  • 1 lime

How you cook it

  1. Toss the chicken strips with the cumin, chili powder, paprika and salt until every piece is coated.
  2. Heat 1 tbsp of the oil in a large skillet over high until it is just about to smoke.
  3. Cook the chicken in two batches, 3 minutes a side, so the pan stays hot and the strips sear instead of steam.
  4. Set the chicken aside, add the last tbsp of oil, and cook the peppers and onion 5 to 6 minutes until charred at the edges but still firm.
  5. Return the chicken and any juices to the pan and toss for 1 minute.
  6. Build the bowls on a bed of shredded romaine.
  7. Top with avocado and sour cream and squeeze the lime over the top.

Get the ingredients

Meat: ButcherBox Pantry: Thrive Market Everything else: Amazon
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