Creamy Chicken Alfredo with Zoodles – Dr. Westman’s No Sugar No Starch Diet Meal Plans

Posted by on June 11, 2014 in Dr. Westman's No Sugar, No Starch Page 4 - Low Carb Keto Meal Plans, Gluten Free Recipes, Low Carb Keto Recipes | 0 comments

Creamy Chicken Alfredo with Zoodles – Dr. Westman’s No Sugar No Starch Diet Meal Plans

Fluffy Chix Cook continues with a Week 1 day of low carb ketogenic recipes and meal plans perfect for  Dr. Westman’s and Duke Lifestyle Medicine Clinic’s No Sugar No Starch Page 4 diet, featuring an easy breakfast of soft boiled eggs with butter and Easy Button Garlic Spinach with plenty of hot coffee and cream. Lunch is brain food. Feed your brain with anti-inflammatory omega-3 fatty acids from sardines packed in olive oil, served on crispy pork skins with mustard. Enjoy crisp, garlicky salad greens with them. Dinner satisfies pasta cravings, again! Creamy Chicken Alfredo with Zoodles makes a smart (and fast) low carb dinner, made extra filling with a quick side salad dressed in House Vinaigrette. There’s even room for dessert, sugar free gelatin! Who would be hungry on this meal plan? The full Page 4 friendly day rings in at 20g total, non-netted carbs.




Day 4 of Dr. Westman’s Page 4 No Sugar No Starch Diet begins today. Yesterday went pretty smoothly with very little hunger. I did end up having hunger last night around 9pm, again. I  had about an ounce of pepperoni slices and that seemed to extinguish it. I do believe ketosis is here because all the indications point to it: increased smell in pee, etc and metallic taste in my mouth and bad breath, LOL.

I have to firmly remind myself that this is Week 1. Just eat. Don’t get caught up in the macros (macronutrients)-just stick to 20g of whole carbs. I remind myself…crap, keep your eyes up, don’t LOOK at the calories! So far only a 1 pound weight loss. I’m not surprised by this. I’m coming off of doing Intermittent Fasting for the last few years, where I added alternate calorie restricted days to my already low carb lifestyle. It’s been very successful, health wise, but no help with the scales. So I felt it was time to shake things up and try to rev up my metabolism. So I’m pretty shocked to even lose 1 pound. I figured I would gain weight initially.

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

Soft Boiled Eggs with Butter

Garlic Spinach



Romaine with House Vinaigrette


Creamy Chicken Alfredo with Zoodles

Romaine, Avocado & Tomato Side Salad with House Vinaigrette


Sugar Free Gelatin


Daily Totals: 1460 Calories; 117g Fat (71.4% calories from fat); 85g Protein; 20g Carbohydrate; 5g Dietary Fiber; 773mg Cholesterol; 15g 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

soft boiled eggs with butter (199 Calories; 16g Fat (72.4% calories from fat); 13g Protein; 1g Carbohydrate; 0g Dietary Fiber; 1g Effective Carbs)

  • 2 large soft boiled eggs
  • 1/2 Tbsp unsalted butter
  • s/p to taste

1 serving Garlic Spinach (77 Calories; 7g Fat (77.9% calories from fat); 1g Protein; 3g Carbohydrate; 1g Dietary Fiber; 1g Effective Carbs)



SAMPS (281 Calories; 19g Fat (59.4% calories from fat); 28g Protein; 1g Carbohydrate; trace Dietary Fiber; 1g Effective Carbs)

romaine with House Vinaigrette (52 Calories; 5g Fat (80.8% calories from fat); 1g Protein; 2g Carbohydrate; 1g Dietary Fiber; 1g Effective Carbs)



1 serving Creamy Chicken Alfredo with Zoodles (about 1 1/2 cups) (651 Calories; 52g Fat (70.9% calories from fat); 39g Protein; 9g Carbohydrate; 2g Dietary Fiber; 7g Effective Carbs)

1 lettuce, avocado & tomato side salad with House Vinaigrette (88 Calories; 8g Fat (76.9% calories from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Effective Carbs)

  • 3/4 cup romaine hearts
  • 1/8 avocado (about 1 oz)
  • 2-3 grape tomatoes, quartered or halved
  • 1 Tbsp House Vinaigrette



1 serving sugar free gelatin (1/2 cup)  (10 Calories; 0g Fat (0.0% calories from fat); 1g Protein; 0g Carbohydrate; 0g Dietary Fiber; 0g Effective Carbs)


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 value is the more accurate figure. Thanks and sorry for any inconvenience!

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