Barbecue Chicken Quarters – Dr. Westman No Sugar No Starch Diet

Posted by on June 1, 2014 in Dr. Westman's No Sugar, No Starch Page 4 - Low Carb Keto Meal Plans, Gluten Free Recipes, Low Carb Keto Recipes | 2 comments

Barbecue Chicken Quarters – Dr. Westman No Sugar No Starch Diet

Fluffy Chix Cook serves a Dr. Westman’s and Duke Lifestyle Medicine Clinic’s No Sugar No Starch Page 4 Meal Plan featuring a big, hearty breakfast of bacon and eggs and sausage. Big breakfasts should never be “off the table” when they are low carb and keto, too:  fried eggs in bacon drippings, bacon, sausage a zucchini curl with plenty of hot coffee with cream. Lunch is a  simple Salmon Salad Cucumber Boat and Deviled Eggs. Dinner is the full deal! Romaine and grape tomatoes in Creamy Ranch, Barbecued Chicken Quarters with buttered broccoli. There’s even room for dessert, sugar free gelatin with Whipped Cream! Who would be hungry on this meal plan? The full Page 4 friendly day rings in at 20g total, non-netted carbs.



I’m starting Dr. Westman’s Page 4 No Sugar No Starch Diet today. It will be strict, but I’m actually looking forward to it. I hope to be able to keep up with the daily menu plans. The idea is that until I know I’m firmly in ketosis, I will try to eat three meals a day and not worry about any quantities other than the carbs (non-netted total carbs). I’ve made some proposed WEEK 1 daily menus and will try to follow them. The included nutritional totals are for anyone who can’t resist looking at totals. It’s a LOT of food-I know I won’t be hungry. I remind myself…crap, keep your eyes up, don’t LOOK at the calories!

Find the list of Page 4 friendly foods in Dr. Westman’s publication. Cheap at, along with his instructions.

Join fellow Page 4 Groupies in the Facebook group dedicated to following Dr. Westman’s Page 4 plan. Learn more about the lifestyle and how to accurately implement it into your life.
Here’s the link to the group:


My Goals For Week 1:

1. Keep weekday meal prep to a minimum.

[Try to prep ahead (which I already missed cuz I didn’t cook on Sunday like I should). Will try to get a couple of hours in the kitchen today to bust a move with make-ahead recipes.]

2. Keep recipes super simple and 1-2 servings only.

3. Eat ONLY until hunger is satisfied and NOT until full!

(Even though the portion I computed and allowed myself is reasonable, I will try to follow my hunger and quit eating at the first sign of being full! If I’m not hungry, I will not eat and will skip the meal. So the menu below represents the maximum of what would be consumed today.)








Coffee or Tea with Heavy Cream

Fried Eggs in Bacon Grease

Bacon and Sausage

Zucchini Curls


Salmon Salad Cucumber Boat

Deviled Egg


Barbecued Chicken Quarters, thigh & wing

Steamed Broccoli Crowns with Butter

Romaine Lettuce with Creamy Ranch


Sugar Free Gelatin with Whipped Cream


Daily Totals: 1537 Calories; 126g Fat (74.6% calories from fat); 77g Protein; 20g Carbohydrate; 6g Dietary Fiber; 14g Effective Carbs


20 grams of whole non-netted carbohydrate for the day!



coffee or tea and cream (103 Calories; 11g Fat (92.8% calories from fat); 1g Protein; 1g Carbohydrate; 0g Dietary Fiber; 1g Effective Carb)

  • 2 cups decaff coffee, black, unsweetened
  • 2 Tbsp heavy cream

fried eggs (207 Calories; 17g Fat (73.5% calories from fat); 13g Protein; 1g Carbohydrate; 0g Dietary Fiber; 1g Effective Carbs)

  • 2 large eggs
  • 1 teaspoon bacon grease

bacon & sausage (100 Calories; 8g Fat (70.3% calories from fat); 7g Protein; trace Carbohydrate; 0g Dietary Fiber; trace g Effective Carbs)

  • 1 bacon slices
  • 1 ounce Prasek’s Pork and Beef Smoked Sausage—or your favorite low carb sausage

zucchini curls (about 2 ounce) (8 Calories; trace Fat (7.1% calories from fat); 1g Protein; 2g Carbohydrate; 1g Dietary Fiber; 1g Effective Carbs)



Salmon Salad Cucumber Boat (348 Calories; 31g Fat (78.9% calories from fat); 15g Protein; 4g Carbohydrate; 1g Dietary Fiber;  3g Effective Carbs)

  • 1 serving Salmon Salad (about a hearty half cup)
  • ½ small cucumber, split down the middle lengthwise and scoop out seeds

1 serving Deviled Eggs (2 stuffed halves)  (195 Calories; 18g Fat (85.7% calories from fat); 6g Protein; 1g Carbohydrate; trace Dietary Fiber; 1g Effective Carbs)



1 serving Barbecue Chicken Quarters, leg & thigh (about 5-6 ounces cooked meat) (274 Calories; 16g Fat (52.8% calories from fat); 30g Protein; 1g Carbohydrate; trace Dietary Fiber; 1g Effective Carbs)

1 serving steamed broccoli with butter (132 Calories; 11g Fat (83.5% calories from fat); 1g Protein; 4g Carbohydrate; 2g Dietary Fiber; 2g Effective Carbs)

  • 1 serving broccoli crowns (about 1 cup raw measure)
  • 1 tablespoon unsalted butter

1 serving romaine &  tomatoes with Creamy Ranch (110 Calories; 9g Fat (71.1% calories from fat); 2g Protein; 6g Carbohydrate; 2g Dietary Fiber; 4g Effective Carbs)

  • 2 cups romaine hearts
  • 4-5 grape tomatoes (about 1 ounce), quartered or halved
  • 2 tablespoons Creamy Ranch



1 serving sugar free gelatin with Whipped Cream  (61 Calories; 6g Fat (87.8% calories from fat); 1g Protein; trace Carbohydrate; 0g Dietary Fiber; trace g Effective Carbs)

  • ½ cup sugar free gelatin
  • 2 Tbsp Whipped Cream (measure portion after whipping)


For more recipes visit Fluffy Chix Cook Recipes or visit Fluffy Chix Cook’s Recipe Archive!




You may notice a discrepancy when adding the total carbs shown by line-item. Do not be overly concerned. MasterCook 9 rounds numbers, so when the individual recipes are combined in a daily meal, the total is calculated to include decimals points. This may result in a +/- difference of 1-2 g of carbs. The Daily Total falue is the more accurate figure. Thanks and sorry for any inconvenience!

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  1. Where can I find the recipe for the salmon salad?

    • I am working on the post as we speak. Hopefully today. 😀

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