Basic Paleo-ketogenic Meal Plan for Beginners

Since starting Dr Myhill’s recommended diet, I have had quite a few requests for a basic meal plan. Many people find it hard to navigate through all the information that is out there, specially us spoonies with brain fog! I have had a while to work through the relative chapters in the book and have been on this journey for 6 weeks now. I am starting to feel the benefits!

This is the very first meal plan outline I gave my mum after I got Dr Myhill’s book. It helped her to wrap her head around this new way of eating and build my meals in a way that was not too daunting for her. I hope you will find it helpful too!I will eventually have downloadable weekly meal plans available, I’m just not quite ready for that yet. Please let me know if there is anything specific you’d find helpful.

Tips:

  • Check ingredients – always make sure the packaged food you buy contains no sugar
    (includes anything ending in -ose, like fructose, sucrose, etc).
  • Also, no wheat, flours or corn/potato starch (used as thickeners in sauces/gravy, etc).
  • Try to use fresh ingredients as much as possible. Frozen vegetables are fine too.
  • Tinned fish is good, just check sugar and starch content in tinned foods, as mentioned above.

Breakfast Ideas

  1. CoYo with seeds/nuts, 2 boiled eggs
  2. Eggs with bacon or salami, half avocado
  3. CoYo with berries and seeds/nuts, 1 egg
  4. 2 eggs, nuts, berries, tahini
  5. Chia pudding: seeds soaked in coconut milk overnight, add berries, tahini, nuts/nut butter in the morning
  6. Omelette with mushrooms or peppers, bacon

Drinks: water, coconut/water kefir, tea, coffee, etc

Lunch Ideas

  1. Leftovers from dinner, include fat (oil, nuts, avocado, coconut milk) and fibre (veg/seeds)
  2. Grilled meat/fish/chicken/eggs with salad, seeds, olive oil, avocado
  3. Tinned fish/salami/eggs with boiled/steamed/stir-fried veg (use olive oil, ghee, coconut oil)
  4. Oven roasted meat/fish with vegetables or salad (see veg/salad ideas below), avocado
  5. Slow cooker stews/soups

Drinks: Water, tea, coffee

Snack Ideas

  1. 90% chocolate and tahini/nuts
  2. Berries and tahini/nuts
  3. Salami and olives
  4. Veg sticks with homemade guacamole dip
  5. CoYo and berries
  6. 90% chocolate and nut butter (also try nut butter on celery sticks!)

Drink: water, half glass of coconut milk

Dinner Ideas

Basically the same as the lunch ideas above. I tend to build my meal around the protein I’ve chosen for the meal and decide how I’m going to cook it. This will help me decide which fat I will use. For example, if I’m roasting, I’ll use ghee, but if pan frying will usually use coconut oil. Mainly because my coconut oil is solid, so its just easier to coat oven roast items in ghee since mine is quite liquid.

I’ll then choose the accompanying vegetables or sides. Again, I’ll decide how I’m cooking them to choose an oil. Olive oil is used raw only, for drizzling over cooked veg or salads as it changes structure when heated.

Basic construction of a meal

Meat or fish, vegetables for fibre (can include salad), fats (oil, meat skins and drippings, nuts, avocado)

You can enjoy slow cooker meals, roast meat and vegetables, stir-fries, curries, bone broth and soups. You do not have to limit yourself to boiling and steaming, even if your aim is to lose weight!

Drinks: Water, Tea (No coffee after 2pm)

Safe Vegetables

Roughly in order from least carbs to most carbs:

Courgette, green/leafy vegetables (e.g. spinach, watercress, cabbage, cauliflower, broccoli, kale), turnip, garlic, mushrooms, green beans, aubergines, peppers, onions, swede, carrot, butternut squash, leek.

You should aim to eat more leafy green vegetables for lower carbs and more fibre.

Salad Ideas

Base: Lettuce/spinach/rocket/watercress

Toppings: tomatoes, cucumber, avocado, peppers, carrot, spring onion, radish, olives, raw or cooked mushrooms/zucchini/broccoli, sauerkraut and other fermented/pickled vegetables (no sugar!) and of course any protein you would like (bacon bits, grilled chicken, boiled egg, etc).

Dressings: olive oil, a squirt of lemon juice/vinegar, mustard, herbs and spices, homemade mayo

Dr Myhill does allow for butter on her diet, she says it’s the safest dairy. I use ghee instead, also allowed. There are many foods I haven’t mentioned, things like pasta substitutes and seafood dishes. There are some exciting dishes you can still enjoy on this plan. I will post more about them soon.

In the meantime, if you’d like to see all my meals and some paleo-ketogenic recipes, visit my Facebook page at facebook.com/nemoskitchen or if you prefer Instagram, you can find all my meals @nemoskitchen.

Feel free to ask questions or share advice in the comments below, or you can contact me privately here.

For more information regarding Dr Myhill’s work, please visit her website here.

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