Great Steak – Dr. Westman’s No Sugar No Starch Diet |Week 2-Day 1

Posted by on July 14, 2014 in Dr. Westman's No Sugar, No Starch Page 4 - Low Carb Keto Meal Plans, Easy Button Low Carb Keto Recipes, Gluten Free Recipes, Low Carb Keto Recipes | 0 comments

Great Steak – Dr. Westman’s No Sugar No Starch Diet |Week 2-Day 1

Fluffy Chix Cook prepares Day 8, or Week 2|Day 1 of Dr. Westman’s and Duke Lifestyle Medicine Clinic’s No Sugar No Starch Page 4 Meal Plan featuring a low carb ketogenic portable and make-ahead breakfast of convenience. Making a BOB (Breakfast on a Bun) is never a bad thing. Make them ahead for even more convenience! Then pop one out, warm it and enjoy a no-stress morning with coffee. Take advantage of Page 4 Friendly Revolution-ary Rolls to make a Pulled Pork Sandwich with quick keto slaw. Dinner is the full deal: Great Steak, Roasted Mashed Cauliflower and a side salad. There’s even room for dessert. Keto, gluten free, low carb heaven that is also VERY diabetic friendly. Who would be hungry on this meal plan? The full Page 4 friendly day rings in at 20g total, non-netted carbs.



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:


  1. Begin taking advantage of the satiety offered by a ketogenic diet
  2. Eat only when hungry and only until hunger is assuaged. Do not eat until full.
  3. Begin dialing back and finding my personal sweet spot.
  4. Keep fats high.


Week 2 | Day 1 of Dr. Westman’s No Sugar No Starch Diet begins today. It’s the first day of the second week and time to begin afresh with new goals. I’m still only 1lb down from initial weigh-in. I contribute that to eating much higher calorie than I was previously (and eating much more food.) This second week, I will focus even more on eating only until hunger abates, to see if my calories will fall naturally. The calories each day will continue to reflect on the Meal Plans as if I consumed the entire serving of anything posted. That way the meal plans can retain a universal appeal to all.

Spirits are still very good, energy feels  good and clarity improved. Pain is still chronically high in my back, but I have strong hopes for the future. Despite the pain, I “think” I maybe sleeping marginally better-and this is all in the days before starting NSNS Diet. No doubt I’m in ketosis. That faint metallic taste on the back of my tongue tells me as do the other signs I’ve mentioned before today. Very little hunger, but once I start eating it all tastes so good, that I don’t want to stop. I’m using a new plan for moderating food in order to realize when hunger is gone: I start with a smaller, luncheon plate and serve only half of the amount allotted in the Meal Plan. When finished, I wait 20 minutes and assess hunger. If I’m still hungry, I can go back for some or all of the amount in the Meal Plan. So far I’ve had 2 good days using this method.

I will still be using master recipes of protein to make single or two serving sized entrees in order to keep meal prep low during the week. There will still be leftovers. Every meal does not need to be a production, so it’s perfectly alright to eat something for lunch from dinner the night before, or even repeat a menu from a previous day. We’re striving to knock back the constant thought of food and make some meals simply, sustenance-based.

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









Coffee or Tea with Heavy Cream

BOB (Breakfast on a Bun)


BBQ Pulled Pork Sandwich
Quick Coleslaw with Creamy Ranch


Great Steak

Roasted Mashed Cauli

Side Salad with Avocado and House Vinaigrette


Sugar Free Gelatin


Daily Totals: 1613 Calories; 135 Fat (75.1% calories from fat); 80g 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

1 serving BOB (Breakfast on a Bun) (487 Calories; 41g Fat (76.8% calories from fat); 26g Protein; 2g Carbohydrate; trace g Dietary Fiber; 2g Effective Carbs)

  • 1 Basic Revolution-ary Roll, split and buttered & pan toasted
  • 1/2 Tbsp butter
  • 1 large egg, hard fried in bacon grease
  • 1 tsp bacon grease
  • 2 slices bacon, crispy
  • 1 ounce cheddar cheese, thinly sliced



Pulled Pork Sandwich (333 Cals; 25g F (68.8% calories from fat); 23g Protein; 2g Carbohydrate; trace g Dietary Fiber; 2g Effective Carbs)

Quick Coleslaw (244 Cals; 19g F (68.8% calories from fat); 15g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Effective Carbs)

  • 3/4 cup coleslaw mix, unprepared (Dole Classic)
  • 2 Tbsp Creamy Ranch



Great Steak with Butter (299 Cals; 22g F (67.5% calories from fat); 23g Protein; 1g Carbohydrate; trace g Dietary Fiber; 1g Effective Carbs)

1/2 cup Roasted Smashed Cauliflower with Butter (187 Cals; 18g F (80.3% calories from fat); 3g Protein; 6g Carbohydrate; 3g Dietary Fiber; 3g Effective Carbs)

Romaine & Spinach Side Salad with House Vinaigrette (104 Cals; 9g F (78.1% calories from fat); 1g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Effective Carbs)

  • 1 cup romaine hearts, torn
  • 1 cup organic baby spinach
  • 2 cucumber slices
  • 2 Tbsp House Vinaigrette



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


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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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