What is a sample diet plan

4. Sample nutrition plan

Take long breaks from eating. This is how it works:

Each meal should contain enough protein and fat that you can easily get by for the next 4 hours without snacks. Then you no longer need a snack between meals. During the eating breaks, the blood sugar level can normalize and the body fat burning gets going. As a rough recommendation:

60-70% of the calories should consist of fat, 20-30% of protein (egg white), 10-20% of carbohydrates.

If you omit cereals, potatoes and fruit, you will consume less energy due to the lack of starch / carbohydrates. If you do not fill this deficit, preferably with high-quality fats, hunger often becomes noticeable quickly.

How much protein can you eat like that? Per kg of body weight (depending on growth and physical exertion) 0.8 to 1.5 g protein per day is completely sufficient. For a person with a body weight of 70 kg that is about 70 g of pure protein per day. For comparison: A 200 g steak provides around 45 g protein / 0 g carbohydrates / 9 g F. Most types of meat and fish provide around 20 g protein per 100 g.

Growing children, pregnant women, nursing mothers, and high-performance athletes also need more. The amount of carbohydrates should be calculated individually depending on the physical strain and your own body weight. For example, using our BE table. 6 BE (abbreviation for bread units) are basically sufficient for an adult with normal stress.


Breakfast sets the muscle activity in motion. Activated muscles begin to use up energy. A good breakfast consists of good fats + high quality protein. If you use your thinking apparatus in the morning, you should eat some carbohydrates for breakfast, because they provide the necessary glucose for the brain cells. Before or after breakfast, we recommend that you always ensure you have enough fluids; a ¼ liter of tea or water is a good measure here. Please do not drink anything during meals. Well chewed = half digested. Smoothies should be fed with saliva in sips; eating fruit is better than drinking it.

Breakfast could look like this:

1 slice of home-baked protein bread * or 1/2 gluten-free roll, if you don't want to do without baked goods.

Our pancaces (see recipe section / Basics) with curd cheese / cream cheese (if you can tolerate dairy products)

Covered / filled oopsies

"Egg muffins" with bacon

1 slice of protein bread * (gluten-free) with spring quark, sliced ​​cheese and tomato

1 half roll * (gluten-free) with good pasture butter, some ham or salami and lettuce / cucumber slice

Natural yoghurt (not low in fat), some berry fruit / fruit puree or ½ banana with cinnamon

Homemade & sugar-free nut muesli, coconut milk & coconut flakes and some berries / fruit puree (if possible without added sugar)

Cream quark with nuts, coconut flakes, grated tonka bean, some grated chocolate (at least 65% cocoa content), cinnamon

Fried egg with boiled ham or bacon (without artificial additives)

Tortilla with onion, bacon and 100 g potatoes / sweet potatoes (also tastes very good cold)

2-3 hard- or soft-boiled eggs

1 meatball with tomato or cucumber

Ham omelette

1 slice of ham & 1 slice of cheese with butter

1 coffee or tea with milk or cream, butter or coconut oil (butter tea / butter coffee)

1 ripe avocado with dip

Full English breakfast: sausages, scrambled eggs, and green beans

Note: If you save on fat, you will get hungry again faster!

Not everyone wakes up hungry as a bear. So if you can't get anything down in the morning, you should have a small low-carb snack with you so that your cravings are satisfied by lunch.

There are now some bakers who offer low-carb protein bread *. The exact composition varies, which is why caution is called for here as well. However, it is a possible alternative to conventional bread, as the proportion of carbohydrates (8 KH per 100 g of protein bread) is significantly lower. Instead, it contains fats of unknown origin. Warning: if it was baked with sunflower oil, it contains a lot of trans fats. Anyone who takes the trouble and bakes themselves knows what is in it, or what not.

Those who do without bread and rolls quickly notice the advantages: faster weight loss and an improvement in all health aspects. Often it is enough to replace cereals containing gluten with nut flours. The daily amount of nuts or nut flours consumed should not exceed 1-2 handfuls of nuts. Almonds in particular contain more phytic acid than cereals. Therefore you shouldn't consume almond flour or almonds every day.

50% of the world's population cannot tolerate milk, due to evolutionary / genetic reasons. Egg milk, nut milk / almond milk or coconut milk kefir are an alternative. Even sweet cream contains less lactose than milk and is therefore often better tolerated.

If you belch orange juice, fruit tea, bananas or bell peppers, if you get gas from apples, sugar or baked goods, or if you get diarrhea from milk, these are signs that you cannot tolerate these foods. Then you'd better ignore these foods. Because every nutrient delivers a different message to our body, to which a hormonal response takes place. If you also suffer from chronic inflammation (neurodermatitis, rheumatism, type 1 diabetes, thyroid / Hashimoto, MS, etc.) you should omit all foods that continue to burden the immune system (none: egg white, nightshade family, alcohol, cabbage, gluten, Legumes, nuts & seeds, coffee & cocoa, artificial food additives, no more than 20g fructose per day, artificial sweeteners, NSAIDS / aspirin / ibuprofen). To do this, keep an autoimmune protocol.

Very good foods are:

High-quality fats (lard, tallow, bone marrow, egg yolk, clarified butter, butter, a little coconut fat vco), olive oil with salad, meat and offal from healthy animals from free-range / grazing (omega-3 fats), foods containing collagen: brawn, bone broth, aspic , Fish from wild-caught or sustainably farmed, cooked vegetables, preferably leeks (no legumes, no cabbage), algae (spirulina / chlorella) from clean waters, as well as lettuce / rocket / lamb's lettuce / purslane, fresh herbs such as wild garlic / nettle / chives, etc. .), little fruit (max. 10-20g fructose / day), fermented foods (vegetables, fruit, kombucha, water kefir, kefir made from coconut milk), pure sea salt without additives, clear water

Snack or late breakfast (optional / does not have to be)

Fruit salad made from berries with whipped cream or pure

Fruit yoghurt: Puree 1 handful of berries and fold in 1 cup of natural yoghurt (not lean)

Avocado cream with raw vegetables

2 peeled carrots, cucumber slices, celery stalks & 1 mini serving of herb quark for dipping

2 sausages (preferably organic, gluten-free)

2 hard (or soft) boiled eggs with mustard (the eggs, if possible, from free-range chicken with natural feeding, because of the better fatty acids / omega-3)

Protein shake / avocado lassi (preferably unsweetened)

Landjäger / smoked sausage (if possible from grazing animals / without artificial additives)

1 piece of cheese with butter (if possible from grazing animals in organic quality, because of the better fatty acids / omega-3)

1 slice of sausage and 1 slice of cheese rolled up together (also pay attention to the quality here: ham from free-range pigs & cheese from alpine cows)

¼ l water, tea (unsweetened), coffee with cream, butter or coconut fat (butter coffee)

Egg and asparagus salad (with homemade mayonnaise, keyword artificial fats / trans fats)

Lunch / afternoon meal

Those who eat breakfast at 10 a.m. can feast again from 2 p.m. The same applies here: It all depends on the quality of the food. The products should be bought seasonally if possible. Then they are ripe, healthier, more aromatic, and usually also cheaper. Eggs, meat and poultry should come from species-appropriate husbandry and feeding. Because then the fatty acid composition is ideal, the meat is as unpolluted as possible and of high nutritional quality. The fish should come from wild catches or, if possible, from sustainable farming in flowing waters (followfish).

Poultry + vegetables / salad + virgin olive oil

Meat + vegetables / salad + lard or butter

Stews with lard and bone marrow

Vegetable stir-fry with feta or minced meat

Baked vegetables with a cheese crust

Baked sweet potatoes

Stir-fry vegetables with fish

1 smoked mackerel or some sprats

Mushroom pan with diced bacon

Liver in lard and butter, with steamed apple and onion rings + 1 potato / sweet potato

Meatballs / meatloaf with vegetables

Bratwurst with salad / vegetables

Poultry (chicken, goose, duck, turkey) + vegetables / salad

Game (rabbit, wild boar, deer, pheasant) + vegetables + lard

Egg + salad

Egg + vegetables + butter

Egg omelette with mushrooms and / or herbs

Cheese omelette or herb omelette

1 filled crepes with ham / asparagus or herb mushrooms

Scrambled eggs with herring salad

Scrambled eggs with smoked salmon and spring quark

Tortilla with salmon slices

Green bean salad with tomatoes and diced bacon

Salad + smoked fish fillet (trout)

Salad + ham + cheese + nuts + oil dressing

Coleslaw with nuts

Lamb's lettuce with fried bacon cubes + olive oil

Yoghurt cream quark + soft fruit

Soup with egg or liver dumplings

Soup with vegetables

pureed vegetable soup with bone marrow or lard

¼ l water or tea without sugar, before or 1 hour after, but not with food.

(The less sugar, the less grain, the less fruit, the less insulin is released and the faster the pounds drop!)

If you really need some chocolate today, choose chocolate that is high in cocoa (over 70%), it contains less sugar. Eat a bit just after lunch, or rub it over the curd. But nothing during the meal breaks.

In order to ensure optimal fat burning, we recommend starting in the second half of the day, i.e. after lunch, to consume liquids that have no added sugar, including no fruit juice. Here, non-carbonated water is absolutely recommended. If that doesn't taste enough, you can add a few drops of lime juice and a few stalks of mint. A spicy tea with fresh pieces of ginger also adds variety to the cup.


Chicken with salad + olive oil

Chicken with vegetables + butter

Turkey steak with salad + oil dressing

Turkey steak with vegetables + butter

Leg of goose with red cabbage + lard

Duck breast with vegetables + butter

Beef steak with salad + herb butter

Beef steak with vegetables + butter

Pork steak with salad + olive oil

Pork steak with vegetables + butter

Baked vegetables with cheese and butter

Lamb steak with salad + garlic dip

Lamb steak with vegetables + lard

Game (rabbit, wild boar, deer, pheasant) with vegetables + butter

Fish with salad + olive oil

Fish with vegetables + coconut fat

Egg with salad + mayonnaise

Egg with vegetables + butter

Scrambled eggs with tomato

Egg omelette with cheese and vegetables

Herb omelette

Cheese omelette and tomatoes

Tortilla with onion and tomato

Tortilla with bacon

Sheep cheese casserole with vegetables + butter

Tomato / mozzarella + olive oil + roasted pine nuts

1 avocado with cream cheese

Baked sweet potatoes

Mushroom pan with fresh herbs and sour cream

Meatballs with vegetables + butter

Soup with egg

Cheese cubes and ham

¼ l water or unsweetened tea, before or after.

No more spritzers, no more juice, no more alcohol in the evening (alcohol immediately increases blood sugar levels)

Slimming trick # 1

Please do not have dinner too late. For optimal fat burning, it is important to make the last meal protein-rich. If you manage to create dinner as recommended above, you will enable your muscles to burn fat optimally, as your muscles can gain the energy they need from fat stores throughout the night.


If you lose weight very quickly, your body may at times excrete a large amount of ketones. Ketones are metabolic products that are produced when body fat is broken down and are excreted in the urine. These are also exhaled through the lungs, which is accompanied by an unpleasant halitosis. You can tell by a "metallic" taste in the mouth. This unpleasant side effect does not last long and disappears after a short time. It just shows them that your body is already breaking down fat stores. Ketones in the urine can be determined using test sticks from the pharmacy.

If occasional symptoms of tiredness, dizziness, hot flashes or calf cramps occur, these are side effects of the change that will disappear by themselves after a few days. If the symptoms get too severe, you should increase your carbohydrate intake a little, nibble a few nuts or temporarily take a magnesium supplement (chelate or magnesium footbath), and drink especially plenty of water.

Warning: If you suffer from diabetes, do not go below 6 BE (abbreviation for bread units) a day and make sure to adjust your medication dose. Consult a doctor who has experience with appropriate nutrition beforehand.

You should also pay attention to this from today:

It is well known that salt binds water. This is why you should now prepare all dishes with a low salt content. Use fresh herbs, onions, pepper (white, black, pink), garlic or Asian spices for seasoning. Glutamate (salt) is in the "kebab" sauce, in Maggi wort and in finished bouillon cubes / powder.

Most sausages contain too much salt. There is less salt (but a little sugar) in cooked ham (eat with a fat rim!). Better choice: Sliced ​​roast from the previous day.

Do not let vegetables cook too hot. It is better to cook the vegetables covered over medium heat. It should be served firm to the bite so that all important vitamins and minerals are preserved. Add plenty of butter or lard to the vegetables so that the fat-soluble vitamins can also be absorbed.

Please always fresh fruit (no canned fruit), fresh vegetables (frozen vegetables are ok too) or use fresh herbs for cooking. Avoid using canned or finished products. Sour fruit has less KH than sweet fruit, preferably soft fruit. Half a banana maximum.

Do not eat a meal right before bed. There must be at least 3, preferably 4, hours between meals. One protein meal 3 times a week in the evening, with no added carbohydrates. E.g. Mushroom pan with bacon, omelette, cheese and ham, steak with herb butter, oven fish, cream curd.

No snacks between meals. A white coffee, a piece of candy, 1 biscuit, 1 chewing gum, 1 glass of orange juice, 1 lemonade, 1 apple, etc. count as a snack!

Eat consciously. You should only eat what you like and what you like - without feeling guilty. Eat the best bite first, not at the end. Take appropriate servings and only eat as long as you are hungry.

Take at least 2 liters of liquid per day (Water / tea). Up to 1 liter more with every hour of exercise. Those who drink a lot lose weight faster. Milk is not a thirst quencher, but counts as 1 meal.

Ready meals should be taboo from now on, because they have a high proportion of glutamates, nitrates, sugar substitutes or drawing fats (trans fats) (all fattening foods). Frozen vegetables are allowed, but without ready-made sauce.

No light products, no sweeteners, no sugar, no fructose, honey only rarely.

The ingested fat intake should be at least 50 g of fat per day. And it should be good fats. Margarine is taboo, the better choice: The good butter, lard, clarified butter / ghee, bone marrow, virgin coconut oil, virgin olive oil, egg yolk. Animal fats, if possible from free-range animals, in organic quality. Those who tolerate lactose, also cream, sour cream, creme fraiche, etc.

Eat fewer carbohydrates throughout the day. Preferably foods with a low glycemic index (abbr.GI) and low glycemic load (GL): Above-ground vegetables and lettuce, if possible fermented or steamed, i.e. not raw.

Regular exercise is helpful. Even if you don't like sports: Start with a brisk evening walk, for example, and increase to 30 minutes.

The morning exercise: Do a few simple abdominal or back exercises as soon as you get up. This builds up muscles, strengthens the back and improves the figure. You only need to allow 10 minutes for this.

Savings tip

Cooking in advance and freezing in portions has saved work and energy. 6 loaf tins fit in the oven. So you could theoretically prepare 7 kg of meatloaf at once. Or 20 braised schnitzel, or 20 roulades, or 2 large roasts, or 5 kg paprika goulash in a roaster with a lid, or chard and salmon lasagne for 2 days.

The prerequisite is that you have a freezer and enough containers to freeze, practically all of the same size. The lids can be labeled with a (water-soluble) "marker".

Power tip

You can make a tasty consommé yourself in advance:

Put the marrowbones, 1 soup chicken, pork ears, veal knuckle, 1 onion and some peppercorns (but NO SALT) on top with cold water, bring to the boil briefly and simmer on a low level for 8-10 hours. Pour through a sieve and freeze in portions. It serves as the basis for all soups, stews and casseroles. A real miracle cure not only in times of colds. The soup will keep in the refrigerator for a maximum of 3 days.

Last but not least

Each food provides different information. Products from species-appropriate grazing provide other fatty acids (more omega-3), more nutrients and are less burdened with hormones and antibiotics than products from conventional factory farming. You should therefore resort to products that are as free as possible as often as possible. These cost a little more, but experience has shown that these additional costs can be quickly saved elsewhere. E.g. by eliminating lemonades, pastries and sweets. But they are healthier and taste better.


DO IT FOR YOURSELF. Otherwise nobody will. Change your diet, it changes your life. Love your body and do it good, because your soul lives in it.