Leftover Thursday – Dr. Westman’s No Sugar No Starch Diet – Week 2 | Day 4

Posted by on July 17, 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

Leftover Thursday – Dr. Westman’s No Sugar No Starch Diet – Week 2 | Day 4

Fluffy Chix Cook prepares Day 11, or Week 2|Day 4 of Dr. Westman’s and Duke Lifestyle Medicine Clinic’s No Sugar No Starch Page 4 Meal Plan, featuring low carb leftovers. Today is the day to clean out any servings and portions of meals stored in the fridge or in DS9 (Deep Space 9 aka the chest freezer). Let’s start  with a low carb hearty breakfast BOB. Lunch is a salad we call Po’k Salad Annie after the song from Elvis, although here, “Po’k” stands for “pork,” not a type of weed. Dinner is leftover Great Steak, Roasted Mashed Cauliflower and a side salad. There’s even room for dessert, sugar free gelatin. Keto, gluten free, low carb contented, bliss. It’s 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.


Week 2 | Day 4 of Dr. Westman’s No Sugar No Starch Diet begins today. Week 2 is going easy with little to no hunger. So funny what a difference a day makes. Yesterday I had zero, zippo, nada, no hunger! I had to make myself eat when I did finally stop and eat and was full after a few bites. Sadly, I did not stop when hunger was satisfied. If I have one issue, it’s that. I WANT to have a FULL tummy. Gah. Is that so wrong?? Apparently it is and it screws up our entire hunger, repletion feedback loop and throws important hunger hormones like leptin and ghrelin out of kilter. Dammit Janet!

Today I wake up and my tummy thinks my throat’s been cut. And it wants food, “FFFFFEEEEEEEEEEDDDDDD me, Seymour!” LOL. So I fed it. I fed it off meal-plan, but still on diet-plan. I was planning to eat the BOB for breakfast. I really was, but ended up eating fried eggs in bacon grease with bacon, avocado and a couple of grape tomatoes, instead. Funny enough, last night I had the best night sleep I’ve had in months. I slept almost 6 hours without waking…a minor miracle! Maybe that had something to do with hunger? Unfortunately, the sleep did not correlate with a whoosh on the scale, it’s still firmly sitting at the (-)1 lb for the week. That’s ok, though. I slept!

So enjoy today’s menu. Some days, even Fluffy Chix eat straight-up leftovers, just as they looked the first time around! This is one of those liberating days! Enjoy the convenience and get on with your life!

Find the list of Page 4 friendly foods in Dr. Westman’s publication. Cheap at amazon.com, 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: https://www.facebook.com/groups/DukeLowCarbSupportGroup/


  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.









Coffee or Tea with Whipped Cream

BOB (Breakfast on a Bun)


Po’k Salad Annie


Great Steak

Roasted Mashed Cauli

Blue Cheese Bacon Side Salad with House Vinaigrette


Sugar Free Gelatin


Daily Totals: 1616 Calories; 134 Fat (74.4% calories from fat); 83g 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)

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 serving Po’k Salad Annie (363 Cals; 28g F (69.0% calories from fat); 23g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Effective Carbs)



1 serving Leftover 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 (187 Cals; 18g F (80.3% calories from fat); 3g Protein; 6g Carbohydrate; 3g Dietary Fiber; 3g Effective Carbs)

1 serving Blue Cheese Bacon Side Salad with House Vinaigrette (219 Cals; 20g F (79.2% calories from fat); 6g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Effective Carbs)

  • 1 cup romaine hearts
  • 1 cup organic baby spinach
  • 1 ounce avocado
  • 1 bacon slice, crispy & crumbled
  • 1/2 ounce blue cheese, crumbled
  • 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)



By the way, pre-order your copy of KETO CLARITY, the new, definitive book, on the ins and outs of low carbohydrate ketogenic diets written by Jimmy Moore of Livin’ La Vida Low Carb and Dr. Eric Westman, internist, ketogenic bariatric specialist at the Duke University Lifestyles Medicine Clinic–two of the most visible and vocal ambassadors to the value of the LCHF (low carb high fat) lifestyle. This book is sure to be a best seller. Make sure you get your copy reserved in advance!





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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  1. I had lots of issues staying asleep for the past few months. I did a bit a research and found that you should stop eating at least 4 hours before bedtime. It has worked like a charm! Now my only problem is going to bed early enough to get a full 8 hours. My clock is still set to teenagers in the house, LOL. But seriously, even if I only have a small snack, if it’s less than 4 hours before bed, I will have trouble sleeping.

    • Great idea, Lorraine! Thanks for sharing!!!!

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