Keto plant paradox intensive care program
Paradox Intensive Care Program
REPEAT THESE MEAL plans every week, adding your own variations as long as you stay within the guidelines provided. Modify the Phase 2 recipes to limit your intake of fish or other animal protein to a maximum of 4 ounces per day. Unless otherwise noted, dress all salads with “keto vinaigrette,” which is a one-to-one mix of olive or perilla oil and MCT oil, plus the amount of vinegar you prefer.
Variations for vegetarians and vegans are provided in parentheses.
Phase 2 recipes can be found in the recipe section.
DAY 1
- BREAKFAST Green Smoothie with 1 tablespoon added MCT oil
- SNACK ¼ cup macadamia nuts or Romaine Lettuce Boats Filled with Guacamole
- LUNCH Quorn Chik’n Cutlets and cabbage slaw wrapped in lettuce with 2 tablespoons avocado mayonnaise and sliced avocado. Drink 1 tablespoon MCT oil. (Vegan alternative to Chik’n: Marinated Grilled Cauliflower “Steaks”)
- SNACK 1 packet single-serving coconut oil or 1 tablespoon MCT oil
- DINNER Spinach Pizza with a Cauliflower Crust smothered with olive oil and MCT oil. (Vegan alternative: Marinated Grilled Cauliflower Steaks); mixed green salad topped with avocado and “keto vinaigrette”
DAY 2
- BREAKFAST Coconut-Almond Flour Muffin in a Mug (vegan version), served in a bowl with ½ cup heavy cream (full-fat canned coconut cream or coconut milk) and eaten with a spoon.
- SNACK ¼ cup macadamia nuts or Romaine Lettuce Boats Filled with Guacamole
- LUNCH Canned tuna or sardines in olive oil (hemp tofu, grain-free tempeh, or Marinated Grilled Cauliflower “Steaks”), mashed with ½ avocado and splash of balsamic vinegar, 1 tablespoon MCT oil, and wrapped in lettuce leaves.
- SNACK 1 packet single-serving coconut oil or 1 tablespoon MCT oil
- DINNER Nutty, Juicy Shroom Burgers, Protein Style, with grilled or stir-fried broccoli and perilla or avocado oil, 1 teaspoon sesame oil, and 1 tablespoon MCT oil
DAY 3
- BREAKFAST “Green” Egg-Sausage Muffin (vegan or vegetarian version), served in a bowl with 1 tablespoon MCT or coconut oil plus 1 tablespoon olive or perilla oil, and eaten with a spoon.
- SNACK ¼ cup macadamia nuts or Romaine Lettuce Boats Filled with Guacamole
- LUNCH Thoroughly Modern Millet Cakes topped with sliced avocado; salad of your choice with “keto vinaigrette” plus 1 tablespoon MCT oil.
- SNACK 1 packet single-serving coconut oil or 1 tablespoon MCT oil
- DINNER Grilled Alaskan salmon (grilled grain-free tempeh or hemp tofu); Roast Parmesan-Scented Cauliflower Mash (omit Parmesan cheese); asparagus salad topped with sesame seeds and dressing of sesame oil and vinegar plus 1 tablespoon MCT oil.
DAY 4
- BREAKFAST Cinnamon-Flaxseed Muffin in a Mug, served in a bowl with ½ cup heavy cream (coconut cream or canned coconut milk) and eaten with a spoon.
- SNACK ¼ cup macadamia nuts or Romaine Lettuce Boats Filled with Guacamole
- LUNCH “Raw” Mushroom Soup, with 1 tablespoon MCT oil and 2 tablespoons olive or perilla oil added to recipe and more oil drizzled on top to serve; salad of your choice with “keto vinaigrette”.
- SNACK 1 packet single-serving coconut oil or 1 tablespoon MCT oil.
- DINNER Sorghum Salad with Radicchio topped with 3 or 4 grilled wild shrimp or 4 oz. crabmeat, picked through, and 1 tablespoon MCT oil. (Replace shrimp with hemp seeds, hemp tofu, tempeh, or Marinated Grilled Cauliflower “Steaks.”)
DAY 5
- BREAKFAST Green Smoothie with 1 tablespoon added MCT oil
- SNACK ¼ cup macadamia nuts or Romaine Lettuce Boats Filled with Guacamole
- LUNCH Miracle Noodles or other konjac noodles tossed with olive oil and MCT oil, or ½ cup sour cream or ¼ cup cream cheese (or ½ cup coconut cream or canned coconut milk), salt and pepper; Boston lettuce salad with “keto vinaigrette”.
- SNACK 1 packet single-serving coconut oil or 1 tablespoon MCT oil
- DINNER Veggie Curry with Sweet Potato “Noodles”; Cauliflower “Rice,” cooked in coconut cream or canned coconut milk; spinach and red onion salad with “keto vinaigrette”.
DAY 6
- BREAKFAST 2 avocado halves, each filled with 1 egg yolk and 1 tablespoon MCT oil, grilled under broiler until yolk starts to thicken, and eaten with a spoon (fill avocado with coconut cream.)
- SNACK ¼ cup macadamia nuts or Romaine Lettuce Boats Filled with Guacamole
- LUNCH Tops and Bottoms Celery Soup, with ½ cup heavy cream (or ½ cup coconut cream) added during cooking; salad of your choice with “keto vinaigrette
- DINNER Grilled Portabella-Pesto Mini “Pizzas” (vegan or vegetarian version); salad of choice with “keto vinaigrette”; steamed artichoke with dipping sauce of unlimited melted ghee with 1 tablespoon MCT oil (use coconut oil or red palm oil as dipping sauce)
DAY 7
- BREAKFAST 3-yolk omelet (toss the whites) plus 1 whole egg, filled with mushrooms and spinach and cooked in coconut oil and covered with perilla, avocado, or olive oil (vegan or vegetarian version of “Green” Egg - Sausage Muffin)
- SNACK ¼ cup macadamia nuts or Romaine Lettuce Boats Filled with Guacamole
- LUNCH Arugula salad topped with canned tuna, salmon, or sardines (hemp tofu, grain-free tempeh, or Marinated Grilled Cauliflower “Steaks”) and “keto vinaigrette”
- SNACK 1 packet single-serving coconut oil or 1 tablespoon MCT oil
- DINNER Miracle Noodles or other konjac noodles tossed with Kirkland Pesto Sauce (or vegan pesto), plus additional 1 tablespoon MCT oil