Quick BBQ Sloppy Joes – Keto | No Sugar – Dr. Westman’s No Sugar No Starch Diet Meal Plans

Posted by on July 10, 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

Quick BBQ Sloppy Joes – Keto | No Sugar – Dr. Westman’s No Sugar No Starch Diet Meal Plans

Fluffy Chix Cook prepares Day 5 of Dr. Westman’s and Duke Lifestyle Medicine Clinic’s No Sugar No Starch Page 4 Meal Plan featuring a low carb ketogenic portable breakfast of convenience. Making a BOB (Breakfast on a Bun) is never a bad thing. Make them ahead for even more convenience! Chicken Club Boats for lunch with radishes, butter and sea salt for a snack if you need it spells, “Hunger free afternoon.” And a dinner of Quick Sloppy Joes with coleslaw provides a satisfying sandwich dinner without breaking the carb bank. You even get dessert with real sugar free whipped cream. Keto, gluten free, low carb heaven that 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.





Day 5 of Dr. Westman’s No Sugar No Starch Diet begins today. Because I’m such a turtle-slow loser, I’ve decided to stay off the scale until Sunday. That’s no mean feat, because I’m a daily weigher. Every day the same routine: get up, get nekkidy, get pottied, get weighed, commence with coffee and other rituals. 😀 So it feels a little out of balance to eschew the scale. And the scale is PIS*ED, let me tell you! It’s screaming at me like a banshee in a gale force wind, to just bring my panty-waste-you-know-what stuff over to her and get on the scale. Jeeze!

Spirits are good, energy feels pretty good. 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 first 5 days. 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 might not eat lunch today depending. (I did deviate from the published meal plan in favor of a Psylli Wrap Breakfast Taco. Er, I needed the psyllium husks if you kwim, and I think you do!) So I’m pretty full, now!

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/


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

BOB (Breakfast on a Bun)


Chicken Club Lettuce Boats


Radishes with Butter and Sea Salt


Quick Sloppy Joe Sandwiches

Coleslaw with Creamy Ranch


Sugar Free Gelatin with Whipped Cream


Daily Totals: 1719 Calories; 143 Fat (75.1% calories from fat); 86g Protein; 20g Carbohydrate; 4g Dietary Fiber; 16g 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 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



3 Chicken Club Lettuce Boats (250 Calories; 19g Fat (67.4% calories from fat); 17g Protein; 4g Carbohydrate; 1g Dietary Fiber; 3g Effective Carbs)

  • 2 ounces rotisserie chicken, shredded
  • 3 romaine heart leaves
  • 4-5 grape tomatoes, quartered (about 1 ounce)
  • 1 slice bacon, crispy and crumbled
  • 2 Tbsp Creamy Ranch



1 serving radishes with butter and sea salt (107 Calories; 12g Fat (95.6% calories from fat); trace g Protein; 1g Carbohydrate; trace g Dietary Fiber; 1g Effective Carbs)

2-3 Radishes (about 2 ounces), sliced thinly

1 Tbsp butter

1-2 pinches Himalayan pink sea salt or Celtic sea salt



1 serving Quick Sloppy Joe Sandwich (620 Cals; 46g F (68.2% calories from fat); 40g Protein; 8g Carbohydrate; 1g Dietary Fiber; 7g Effective Carbs)

1 serving coleslaw with Creamy Ranch (90 Calories; 9g Fat (80.7% calories from fat); 1g Protein; 3g Carbohydrate; 1g Dietary Fiber; 2g Effective Carbs)

  • 3/4 cup cabbage slaw mix, unprepared (Dole Classic)
  • 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)

These are the two kinds of Himalayan pink sea salt that Fluffy Chix Cook uses. We like using Himalayan pink sea salt from Spice Labs, because it is unrefined and contains no chemicals from processing; a near perfect blend of 84 trace minerals and natural elements in the proper ratios our bodies need. We use two kinds: coarse grains for use in salt grinders, and pre-ground, for quick seasoning of foods. The sodium content of sea salt is lower than processed salt, and unprocessed sea salt also contains the right kinds of iodine our bodies need to aid proper thyroid and hormone regulation.




(Click image to order from our trusted Amazon partner) Coarse Himalayan Pink Sea Salt Crystals work great in salt grinders.


(Click on image to order from our trusted Amazon partner) Fine grind Himalayan Pink Sea Salt is great for using in recipes and during cooking prep.
















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!



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

Leave a Comment

%d bloggers like this: