Pan Seared Pork Chops with Pan Gravy – Dr. Westman’s No Sugar No Starch Page 4 Meal Plan Week 3 | Day 3

Posted by on December 5, 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

Pan Seared Pork Chops with Pan Gravy – Dr. Westman’s No Sugar No Starch Page 4 Meal Plan Week 3 | Day 3

Fluffy Chix Cook serves a Dr. Westman’s and Duke Lifestyle Medicine Clinic’s No Sugar No Starch Page 4 Meal Plan featuring a quick and easy Tex-Mex Breakfast Pizza with Hatch green chile Sour Cream Enchilada Sauce that should be made ahead and stored for convenient use throughout the week. Quick Egg Drop Soup with mushrooms and organic baby spinach is a filling and fast lunch. And let’s have Pan Seared Center Cut Pork Chops with a quick Pan Gravy, Asparagus in Brown Butter, and Chopped Blue Cheese Salad for dinner. This menu is filled with flavor but still works well with your healthy low carb keto lifestyle. Sounds like a lot of work, but each of these meals are on the table in less than 15 minutes per meal.





Week 3 | Day 3 of Dr. Westman’s Page 4 No Sugar No Starch Diet begins today. Each week, we make a low carb keto Page 4 Meal Plan focused around common ingredients and Lucky Leftovers. That helps keep food costs lower and virtually eliminates food waste. Every smidge gets eaten or frozen for another day. This week things are a little special. We’re going back to the book and back to basics. If it “ain’t” on Page 4, don’t eat it!

The Fluffys are already in ketosis and have the lack of hunger advantage that naturally helps us keep quantities in check. We only eat when hungry. So although we have a “master plan” or food plan for the day, it’s subject to change without notice as prescribed by our appetite. The other thing that helps with food portions and eating only to the point that hunger abates (not to the point of being stuffed) is using a smaller plate and only serving half of the “planned” portion. If you are hungry after eating your first portion, feel free to go back for more.

We woke up hungry today and ready for a hearty breakfast. Thanks to advance planning, we made Sour Cream Enchilada Sauce to spice things up this week, and we have bone broth lurking in the fridge just waiting and ready for a 10 minute soup of some sort. 10 minute soup lunches are terrific (especially in the cold months) and really break the monotony of salads or lunch meat for the noon meal. We went ahead and included the soup in the meal plan, but the reality is…if we’re not hungry after such a big breakfast (which is usually the case), then we won’t eat lunch or we will switch it to only a little bite or two of something. That’s the beauty of ketosis done correctly. Because you are in fat-burning mode, you have a continual supply of fat available in the form of stored body fat. Because we have keto-adapted (we’ve been keto for many months), hunger is no longer forceful and urgent. We can go many hours hunger free, utilizing fat stores and losing weight. We eat only when hungry, and have meals based on our bodies timetable, not according to a number on a clock.

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 The Week:

1. Keep weekday meal prep to a minimum. (Prepping ahead is your friend.)

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

3. Eat ONLY until hunger is satisfied and NOT until full! (Use a small plate and serve yourself half of your normal serving size.)

(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, or a portion of that meal. The menu below represents the maximum of what would be consumed today.)






Quick Keto Egg Drop Soup comes together in minutes, once you have bone broth made ahead and stored. In a pinch, use organic chicken stock from a box. Serve it with or without the veggie garnish of mushrooms and organic baby spinach.




Coffee or Tea (heavy cream optional)

Tex-Mex “White” Egg Pizza


Egg Drop Soup with Mushrooms & Baby Spinach


Pan Seared Center Cut Pork Chops with Pan Gravy

Asparagus in Brown Butter

Blue Cheese Side Salad with House Vinaigrette


Daily Total without Heavy Cream-1280 Calories; 106g Fat (73.8% calories from fat); 66g Protein; 19g Carbohydrate; 5g Dietary Fiber; 14g Effective Carbs

20 grams or less of total non-netted carbohydrate for the day!


coffee or tea and cream (o anything-heavy cream optional)

  • 2 cups decaff coffee, black, unsweetened

Tex-Mex White Egg Pizza (458 Calories; 37g Fat (72.2% calories from fat); 25g Protein; 7g Carbohydrate; 1g Dietary Fiber; 6g Effective Carbs)

  • 2 large eggs + 1 tbsp filtered water, beaten until foamy
  • 1 tablespoon butter
  • 1/4 cup Sour Cream Chicken Enchilada Sauce
  • 1 ounce part skim milk mozzarella cheese, shredded
  • 1 slice bacon slice, cooked, drained, crumbled
  • 2 tablespoons red onion, chopped



Quick Egg Drop Soup with Mushrooms|Organic Baby Spinach|Toppings (244 Calories; 20g Fat (74.3% calories from fat); 12g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Effective Carbs)



Pan Seared Center Cut Pork Chop with Pan Gravy (284 Calories; 22g Fat (70.9% calories from fat); 20g Protein; trace Carbohydrate; 0g Dietary Fiber; trace g Effective Carbs)

  • 4 ounces center cut pork loin, boneless, raw
  • 1 1/2 tablespoons unsalted butter, divided
  • granulated garlic
  • kosher salt
  • fresh ground black pepper
  • 2 tablespoons filtered water

Asparagus in Brown Butter (65 Calories; 6g Fat (76.2% calories from fat); 1g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2g Effective Carbs)

  • 4 ounces asparagus, trimmed, blanched
  • 1/2 tablespoon unsalted butter
  • kosher salt
  • fresh ground black pepper

Blue Cheese Side Salad with House Vinaigrette (230 Calories; 21g Fat (78.9% calories from fat); 7g Protein; 5g Carbohydrate; 1g Dietary Fiber; 6g Effective Carbs)



2 tablespoons heavy cream with morning coffee (103 Calories; 11g Fat (94.5% calories from fat); 1g Protein; 1g Carbohydrate; 0g Dietary Fiber; 1g Effective Carbs)


***FLUFFY’S NOTES: We’re back with another simple pan seared meal. It’s so easy to brown meat or seafood in a pan over high heat, with a little bit of fat and seasoning, then finish it in the oven at 350° until done to your preference. The total process including the time to make a pan gravy takes about 10-12 minutes depending on the thickness of the meat. Blanching veggies while cooking the protein is an easy multi-task system based mainly on passive time (waiting for the skillet of water to boil). The actual poaching is done in 2 minutes (by timer). Then a simple sauté in browned butter and poof, the side dish is done. We also keep side salads to a minimum. If you are observing strict Page 4 veggies quantities of 2 cups leafy veggies and 1 cup non-leafy veggies per day, feel free to omit the salad or only use the romaine hearts, blue cheese and vinaigrette. You will save about 3g of total carbs by omitting them. Will it affect dietary satisfaction? You have to be the judge for that one. We feel it does. So we will have a side salad and small veggie, even if it’s outside of the strict measurements–as long as it still keeps us at 20g total carbohydrates or less per day.

By the way, one of our readers came up with the idea for a bacon gravy breakfast pizza and gave us the terrific idea of making the Tex-Mex “White” Breakfast Pizza. Thanks Jerry Ruth from My Low Carb Keto Cooking Group on FB! This is a keeper. You=Super Genius! (Recipe to come–soon. Swearsies!)


For more recipes visit Fluffy Chix Cook Recipes or visit Fluffy Chix Cook’s Recipe Archive! Be sure to visit the Page 4 Meal Plans and the RECIPE INDEX!


Copyright © 2014 Fluffy Chix Cook. All rights reserved.




We are not dieticians, nutritionists or medical professionals. The materials on this blog are for informational (and fun) purposes only. We do not fact check, nor do we worry about sources. Please do your own fact checking. We encourage you to look things up and check with your doctor or health care professional before acting on anything seen on Fluffy Chix Cook.   xoxo

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