The Heater – Dr. Westman’s No Sugar No Starch Diet – Week 2 | Day 2

Posted by on July 15, 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

The Heater – Dr. Westman’s No Sugar No Starch Diet – Week 2 | Day 2

Fluffy Chix Cook prepares Day 9, or Week 2|Day 2 of Dr. Westman’s and Duke Lifestyle Medicine Clinic’s No Sugar No Starch Page 4 Meal Plan, featuring a low carb 2×2 breakfast of 2 fried eggs and 2 strips of bacon. It’s Po’k Salad Annie for lunch, aka mixed salad with a leftover pan seared pork chop. Dinner is an easy meal utilizing leftover steak, we like to call The Heater, a Texan’s take on low carb keto cheese steak 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.


Week 2 | Day 2 of Dr. Westman’s No Sugar No Starch Diet begins today. Week 2 is going easy with little to no hunger. I do worry that my calories are too high. As an over 50, I often think we are a subset of the world with extra-special needs, and I’m wondering if I would have more weight loss if I backed off on the calories. But I will put my faith in Dr. Westman’s track record of success. He’s treated over 60,000 patients with low carb ketogenic weight loss. So for at least 1 more week, I will continue my path.

Sticking to the 20g of total carbs per week is as challenging as imagined. I do enjoy my veggies as much as I love fat and meat. And things add up quickly. So I would encourage anyone living a 20g total carb limit to plan, plan, plan and track, track, track those carbs. I find myself being miserly with things like garlic and onions, using green onions in place of red or white in order to save carbs. I know it’s all cumulative, but I can’t imagine I arrived at fluffy by eating too many onions and garlic!

I’m 1g carbs over the 20g carb limit today. I’m not going to sweat it. I can’t imagine that 1g of carbs over a single day will make me gain. Keeping fingers crossed.

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.









Coffee or Tea with Whipped Cream

Fried Eggs in Bacon Grease



Po’k Salad Annie


The Heater

Creamy Broccoli Cauli Salad


Sugar Free Gelatin


Daily Totals: 1440 Calories; 112 Fat (70.6% calories from fat); 84g Protein; 21g Carbohydrate; 4g Dietary Fiber; 17g Effective Carbs


21 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)

2×2 Fried Eggs & Bacon (244 Calories; 20g Fat (74.2% calories from fat); 15g Protein; 1g Carbohydrate; trace g Dietary Fiber; 1g Effective Carbs)

  • 2 large eggs, over medium in bacon grease
  • 1/2 Tbsp  bacon grease
  • 2 slices bacon, crispy



Po’k Salad Annie (292 Cals; 23g F (70.0% calories from fat); 17g Protein; 5g Carbohydrate; 1g Dietary Fiber; 4g Effective Carbs)



The Heater – Texas Cheese Steak (684 Cals; 50g F (66.4% calories from fat); 48g Protein; 9g Carbohydrate; 1g Dietary Fiber; 8g Effective Carbs)

1/2 cup Creamy Broccoli Cauli Salad (184 Cals; 17g F (80.6% calories from fat); 4g Protein; 5g Carbohydrate; 2g Dietary Fiber; 3g Effective Carbs)



1 serving sugar free gelatin (10 Calories; 0g Fat (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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