30 DAY RESET PLAN CHALLENGE
30 DAYS ONE DRESS SIZE CHALLENGE 2 DISCLAIMER Please note that while this ketogenic diet is a healthy, natural diet that uses wholefoods, there are some cases where it may not be appropriate. Please do NOT undertake a ketogenic diet if any of the following medical conditions apply to you: carnitine deficiency (primary), carnitine palmitoyltransferase (CPT) I or II deficiency, carnitine translocase deficiency, beta-oxidation defects, mitochondrial 3-hydroxy-3-methylglutaryl-CoA synthase (mHMGS) deficiency, medium-chain acyl dehydrogenase deficiency (MCAD), long-chain acyl dehydrogenase deficiency (LCAD), short-chain acyl dehydrogenase deficiency (SCAD), long-chain 3-hydroxyacyl-CoA deficiency, medium-chain 3-hydroxyacyl-CoA deficiency, pyruvate carboxylase deficiency, or porphyria. Please consult your doctor before implementing a ketogenic diet if you have any of the following conditions: a history of pancreatitis, active gall bladder disease, impaired liver function, impaired fat digestion, poor nutritional status, gastric bypass surgery, abdominal tumors, decreased gastrointestinal mobility, a history of kidney failure, or pregnancy and lactation. While a ketogenic diet is not contra-indacated for these conditions, we recommend that you have the support of your doctor when implementing any dietary changes. 30 DAYS ONE DRESS SIZE CHALLENGE Copyright © 2021 Deborah Murtagh All rights reserved. This publication or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher, except for the use of brief quotations in noncommercial uses permitted by copyright law. version 20201215
3 Welcome Thank you for joining me on this transformational 30-day challenge! For more than 20 years, I have been helping people achieve their health and weight loss goals, and I am so glad I have this opportunity to help you too! I know that anyone can lose weight; but if you want to keep it off, you have to address the mental, emotional and spiritual aspects of weight gain, which is why this healthy eating guide is accompanied by an introductory guide to the mindset of weight loss. Once you drop a dress size, embodying the new you is essential to keeping weight off long term. I want you to love the skin you’re in, but for most of us that is a bit of a process! That’s why I not only tell you exactly what to eat, but together we will explore what might have led to your weight gain and how to break negative eating patterns. This program works. All you need to do is commit physically and psychologically for 30 days and enjoy the results! So please, don’t over-think it. The mind can be tricky and the best way to avoid self-sabotage and procrastination is to “do now & think later.” We all want to live the best life possible. This challenge is designed to help you take the first step towards creating a phenomenally healthy life. It doesn’t matter how much weight you have to lose, or what your health goals are - you are now on your way and I am delighted to be able to guide you! Deborah XXX P.S. I really want to encourage to you join our Facebook group for this Challenge. There are informative posts, learning units, files and recipes. And the incredible support of my team that you will receive throughout the Challenge will make all the difference. 30 DAYS ONE DRESS SIZE CHALLENGE
30 DAYS ONE DRESS SIZE CHALLENGE 4 Contents Welcome Ketogenic Diet Your Program What to Expect Food Plan Sample Meal Plans 3 5 6 7 8 12 FOOD LISTS Vegetables Fruit Protein Fat Tips Fats & Oils Food Fats Dairy Fats Drinks Herbs & spices Condiments PRINTABLES Food Lists Weekly Meal Planner Printable Shopping List 15 17 19 21 22 23 25 27 28 29 30 32 33 RECIPES Cooking Measurement Conversion Chart Deb’s Fabulous Kick-Start Waffles 2 Minute French Omelette Berry Hormone Balancer Protein Powder Chia Cacao Protein Powder Keto Berry Muffins Chia Pudding Turmeric & Cheese Roast Cauli Quick Lemon Chicken Salad Asian Broth Soup Creamy Coconut Chicken Hot Pot African Beef Skewers Miso Glazed Salmon Deb’s Herby Vege Crackers Deb’s Keto Chocolates RESOURCE GUIDE Your ultimate guide to the first stages of ketosis: detox symptoms, constipation, diarrhoea, headaches and sleep problems. Optimizing your weight loss results. How to check your food diary. Your progress Exercise The Argument Against Breakfast Q&A Section 35 36 38 39 39 40 42 43 44 45 47 49 49 51 52 53 56 57 58 62
30 DAYS ONE DRESS SIZE CHALLENGE 5 On this challenge, you will be following a modified ketogenic diet. You may have heard of the ketogenic diet, but this is a unique version based on 20 years of clinical observation and is designed to maximise healthy weight loss for women. If you do not know much about the ketogenic diet, here is a quick summary. The majority of the world survives on glucose (sugar) as their primary energy source. Food is converted to glucose inside our body and that fuels each cell. But there is another fuel source available to us! When we consume a diet low in sugars, starches and high glycemic carbohydrates, we no longer produce enough glucose for energy, so our body finds a second fuel source – ketones. This is called ‘nutritional ketosis’ where we literally burn fat as fuel. This natural ability to bio-adapt has helped humans survive periods of feast and famine for thousands of years. Ketones are produced by the liver from dietary fat or stored body fat. Consuming the correct amount of dietary fat is the key to successful weight loss on a ketogenic diet. If you eat too much fat, or the wrong kind of fat - which is common with standard ketogenic diets - your body will stop burning stored body fat and use dietary fat instead. If you want to lose weight, you want to predominately use stored body fat. This program is carefully designed to optimize that fat loss. Nutritional ketosis is not only completely safe, but it comes with a raft of health benefits. After a few days, you are no longer hungry all the time as your hormones begin to restore balance. Your mental clarity increases as ketones feed your brain and you have more sustained energy throughout the day as your body takes energy from stored fat when it needs it. For many people, sleep improves. Nutritional ketosis is anti-inflammatory so irritating aches and pains may disappear. Eating this way can even lead to improvements in symptoms of chronic disease, which are exacerbated when your body is inflamed. And then there is the weight loss, which may be a side benefit compared to how you are going to feel! The Ketogenic Diet
30 DAYS ONE DRESS SIZE CHALLENGE 6 Your Program Everything you need to know to complete the 30 Days One Dress Size Challenge is in this guide. Make sure you follow the Mindset guide as well, so you stay motivated and focus on the new you! Step 1: Join the Facebook group page. Our team will add you to the group before the challenge starts on the first of the month. Step 2: Print off and read the guides thoroughly. Step 3: Prepare your pantry for success (remove all processed foods and sugar). Step 4: Plan your meals for the week from the food list and go shopping. Weight Loss Tracker and Food Diary can be found in your membership site. Step 5: Start the challenge on the first day of the month. Step 6: On day 1 complete your food diary, take measurements and weigh yourself naked thereafter every morning (or weekly if preferred). Step 7: Do the mindset work so you mentally prepare for the new you. Step 8: Watch the scales drop. Step 9: Interact regularly with us on Facebook and post any questions, successes, or issues. Step 10: Go shopping for a new dress!
30 DAYS ONE DRESS SIZE CHALLENGE 7 What to Expect The most challenging part of this 30 day challenge is the first few days as we alter your internal energy source from carbohydrates to ketones. Below is an outline of what you can expect physically over the next 3 weeks. Days 1-4: This is when your body depletes glycogen (sugar) stores and goes into nutritional ketosis (fat burning mode). For most people this will be a smooth transition, but for a small minority it may be difficult based on previous lifestyle or eating habits - just stay focused on how fantastic you will feel one dress size smaller. Week 1: Around days 3-4 , you will wake up with more mental clarity and energy than you have experienced in years! You will now be in the ‘active weight loss’ phase and on your way to a smaller dress size. The scales should drop consistently from here. Week 2: You are still in an ‘active weight loss’ phase. Cravings and hunger will have subsided, your energy will increase further and you may now have to remind yourself to eat. Week 3: Your weight loss may naturally slow down this week as your body adjusts hormonally, but you will be close to a 5kg/11lb loss, so even small drops make a difference. PLATEAUS IN WEEK 3 ARE NORMAL, HEALTHY AND EXPECTED! I will go into more detail about plateaus in the Facebook Group in Week 3. NOTE: If you are interested in maximizing your weight loss over the 30 days, please read the chapter on intermittent fasting (IF), ‘The Argument Against Breakfast,’ in this guide. To practice IF on this plan, just skip breakfast a few times each week, or for the entire 30 days.
30 DAYS ONE DRESS SIZE CHALLENGE 8 Food Plan Create all your meals and snacks by choosing options from this food plan. Use ONLY foods listed here. It is vital you follow the plan 100% - each meal is optimized for maximum weight loss. If you ‘cheat’ on this diet, you could switch your body out of ketosis and it may take days to return to that fat burning state. Once your body is in ketosis, you will not feel hungry, but it is important to eat your lunch and evening meal, so your body gets the nutrition it needs for health. You CAN skip breakfast and snacks if preferred. To stay in ketosis it is crucial that you stick to the serving sizes listed below and eat each meal separately. Never combine meals or snacks together. All eating events (meals and snacks) must be spaced a minimum of 2 hours apart.
30 DAYS ONE DRESS SIZE CHALLENGE 9 Food Plan IMPORTANT THINGS TO KNOW: Meal Timing Ideally, leave a 2 hour break between meals and snacks to give your digestive system a rest between meals and to help balance blood sugars across the day Hydration & Salt Water You must consume 6–8 glasses of water per day. Hydration helps weight loss and is very important for bowel function and electrolyte balance, both of which can be affected when eliminating grains and legumes from your diet. Salt Himalayan or Celtic salt MUST be consumed daily on a ketogenic diet. Ensure every meal is salted and if you begin to cramp or experience mood changes, try increasing your salt intake. 5g of salt is the recommended intake daily (1 teaspoon) as a general guide. You may need to reduce a little if you have high blood pressure. Weighing Food All serving sizes are based on RAW or uncooked food weights. Serving Sizes It is VITAL that you stick to the serving sizes outlined in the guide and that you eat each meal separately. Quality of Foods Wherever possible we recommend using home-grown, spray free and organic fruits, proteins and vegetables. The build-up of toxins from low quality food can lead to health issues. Vegetables Try to include sea vegetables and microgreens/sprouts in your vegetable servings daily. We also recommend one raw vegetable salad with your lunch or dinner protein serving daily. Protein We recommend you have 3–4 servings of salmon or sardines per week for omega 3 balance which helps decrease inflammation. Fats We recommend starting with 5 fat serves per day, and consume no less than 3 fat serves per day for women (5 for men). See Q&A Section. Tip - if you are not a big fan of water, try adding a cinnamon stick to your water bottle. You can reuse the same stick for a few days; it tastes great and cinnamon is a natural weight loss spice. If you prefer you could add mint leaves or a slice of lemon. These will last the day in your water bottle. None of these additions to your water will break your fast if you have decided to do intermittent fasting. FODMAP’s are a group of short chain carbohydrates and sugar alcohols that can adversely affect people with Irritable Bowel Syndrome (IBS). If you don’t suffer with IBS, please ignore the FODMAPs notations in the food lists and feel free to consume all the foods coded with (F) in the food lists. FODMAP’s stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, these are poorly absorbed in some gut and bowel types creating fermentation in the bowel and are linked to digestive issues like gas, bloating, stomach pain, diarrhoea and constipation.
30 DAYS ONE DRESS SIZE CHALLENGE 10 Breakfast Options Breakfast is optional! As we get into the 30 day challenge I will explore this more in a Facebook Video event with you. You can also refer to my article here, The Argument Against Breakfast (pg 58). Creating a Nourishing Breakfast Choose a breakfast option from your food plan on page 11. You may wish to use UP TO ONE of your daily serves of fat, such as hollandaise sauce on your eggs. If you choose to have a breakfast option that includes a FAT and/or FRUIT, these will need to come off your daily fat and fruit allowances.
30 DAYS ONE DRESS SIZE CHALLENGE 11 Food Plan breakfasT OPTIONs If you choose to eat breakfast please note that the protein options DO NOT count towards your daily protein allowance, but both fruit and fat servings ARE taken off your daily allowance so must adjust your portions accordingly. Choose from ONE of the following options: · One of the following vegetarian-based proteins + greens from the Free vegetables list* • Eggs (2 for women; 3 for men), poached, boiled, scrambled, omelet • OR Tempeh or cottage cheese (80 g or 2.8 oz for women; 100 g for men · ¼ cup (2 fl oz) yogurt (dairy or coconut) with 1/2 fruit serve from the Fruits list (e.g. 50 g or 1.8 oz berries)** · Green smoothie with ½ serve of fruit from the Fruits List list and greens from the Free Vegetables list such as spinach, kale, swiss chard + ¼ avocado. sNack (optional) One fruit serve from the Fruits list + one fat serve from the Fats lists* luNch One protein serve from the Proteins list: + one serve of mixed vegetables from the Weighed Vegetables List + 2 cups (2 big handfuls) vegetables from the Free Vegetables List + 1–2 fat serves* from any of the Fats lists sNack (optional) One fruit serve from the Fruit list + one fat serve from any of the Fats lists* eveNINg meal One protein serve from the Proteins list + one serve of mixed vegetables from the Weighed Vegetables List + 2 cups (2 big handfuls) vegetables from the Free Vegetables List + 1–2 fat serves* from any of the Fats lists *Ensure you have no more and no less than 3–5 total fat serves (women) or 5 total fat serves (men) across your meals and snacks for the day. 100 g for men) plus wilted greens + hollandaise sauce plus wilted greens + hollandaise sauce (80 g for women, breakfasT OPTIONs If you choose to eat breakfast please note that the protein options DO NOT count towards your daily protein allowance, but both fruit and fat servings ARE taken off your daily allowance so must adjust your portions accordingly. Choose from ONE of the following options: · One of the following vegetarian-based proteins + greens from the Free vegetables list* • Eggs (2 for women; 3 for men), poached, boiled, scrambled, omelet • OR Tempeh or cottage cheese (80 g or 2.8 oz for women; 100 g for men · ¼ cup (2 fl oz) yogurt (dairy or coconut) with 1/2 fruit serve from the Fruits list (e.g. 50 g or 1.8 oz berries)** · Green smoothie with ½ serve of fruit from the Fruits List list and greens from the Free Vegetables list such as spinach, kale, swiss chard + ¼ avocado. sNack (optional) One fruit serve from the Fruits list + one fat serve from the Fats lists* luNch One protein serve from the Proteins list: + one serve of mixed vegetables from the Weighed Vegetables List + 2 cups (2 big handfuls) vegetables from the Free Vegetables List + 1–2 fat serves* from any of the Fats lists sNack (optional) One fruit serve from the Fruit list + one fat serve from any of the Fats lists* eveNINg meal One protein serve from the Proteins list + one serve of mixed vegetables from the Weighed Vegetables List + 2 cups (2 big handfuls) vegetables from the Free Vegetables List + 1–2 fat serves* from any of the Fats lists *Ensure you have no more and no less than 3–5 total fat serves (women) or 5 total fat serves (men) across your meals and snacks for the day. 60 g (2 fl oz) G 60g (2 fl oz) Chia Pudding with 1/2 fruit serve from Fruits list If you choose to eat breakfast please note that the protein options DO NOT count towards your daily protein allowance, but both fruit and fat servings ARE taken off your daily allowance so must adjust your portions accordingly. breakfasT OPTIONs If you choose to eat breakfast please note that the protein options DO NOT count towards your daily protein allowance, but both fruit and fat servings ARE taken off your daily allowance so must adjust your portions accordingly. Choose from ONE of the following options: · One of the following vegetarian-based proteins + greens from the Free vegetables list* • Eggs (2 for women; 3 for men), poached, boiled, scrambled, omelet • OR Tempeh or cottage cheese (80 g or 2.8 oz for women; 100 g for men · ¼ cup (2 fl oz) yogurt (dairy or coconut) with 1/2 fruit serve from the Fruits list (e.g. 50 g or 1.8 oz berries)** · Green smoothie with ½ serve of fruit from the Fruits List list and greens from the Free Vegetables list such as spinach, kale, swiss chard + ¼ avocado. sNack (optional) One fruit serve from the Fruits list + one fat serve from the Fats lists* luNch One protein serve from the Proteins list: + one serve of mixed vegetables from the Weighed Vegetables List + 2 cups (2 big handfuls) vegetables from the Free Vegetables List + 1–2 fat serves* from any of the Fats lists sNack (optional) One fruit serve from the Fruit list + one fat serve from any of the Fats lists* eveNINg meal One protein serve from the Proteins list + one serve of mixed vegetables from the Weighed Vegetables List + 2 cups (2 big handfuls) vegetables from the Free Vegetables List + 1–2 fat serves* from any of the Fats lists *Ensure you have no more and no less than 3–5 total fat serves (women) or 5 total fat serves (men) across your meals and snacks for the day. + 1-2 cups (2 big handfuls) vegetables from the Free Vegetables list + 1-2 cups (2 big handfuls) vegetables from the Free Vegetables list NB - Ensure you have no more and no less than 3-5 total fat serves (women) or 5 total fat serves (men) across your meals and snacks for the day. See Fat Tips Section. breakfasT OPTIONs If you choose to eat breakfast please note that the protein options DO NOT count towards your daily protein allowance, but both fruit and fat servings ARE taken off your daily allowance so must adjust your portions accordingly. Choose from ONE of the following options: · One of the following vegetarian-based proteins + greens from the Free vegetables list* • Eggs (2 for women; 3 for men), poached, boiled, scrambled, omelet • OR Tempeh or cottage cheese (80 g or 2.8 oz for women; 100 g for men · ¼ cup (2 fl oz) yogurt (dairy or coconut) with 1/2 fruit serve from the Fruits list (e.g. 50 g or 1.8 oz berries)** · Green smoothie with ½ serve of fruit from the Fruits List list and greens from the Free Vegetables list such as spinach, kale, swiss chard + ¼ avocado. sNack (optional) One fruit serve from the Fruits list + one fat serve from the Fats lists* luNch One protein serve from the Proteins list: + one serve of mixed vegetables from the Weighed Vegetables List + 2 cups (2 big handfuls) vegetables from the Free Vegetables List + 1–2 fat serves* from any of the Fats lists sNack (optional) One fruit serve from the Fruit list + one fat serve from any of the Fats lists* eveNINg meal One protein serve from the Proteins list + one serve of mixed vegetables from the Weighed Vegetables List + 2 cups (2 big handfuls) vegetables from the Free Vegetables List + 1–2 fat serves* from any of the Fats lists *Ensure you have no more and no less than 3–5 total fat serves (women) or 5 total fat serves (men) across your meals and snacks for the day. 2HR MINIMUM WAIT BETWEEN ALL MEALS 2HR MINIMUM WAIT BETWEEN ALL MEALS 2HR MINIMUM WAIT BETWEEN ALL MEALS 2HR MINIMUM WAIT BETWEEN ALL MEALS 2HR MINIMUM WAIT BETWEEN ALL MEALS Green smoothie with ½ serve of fruit from the Fruit list and Greens from the Vegetables list such as spinach, kale, swiss chard + ¼ avocado. Do NOT add protein powders of any type to smoothies. Vegetables list Vegetables list
30 DAYS ONE DRESS SIZE CHALLENGE 12 I have provided precise lists of allowed foods with exact portion sizes per meal for optimal weight loss and health. This system is far superior to prescribed daily meal plans because it allows for greater personal preferences and taste when designing your menu. It also allows you to tailor the program around your personal budget, lifestyle and any health issues or food intolerances that you may have. Use this sample menu as a guide to help you to develop your own meal plan, but feel free to adjust meal times to suit your lifestyle. Reach out in our Facebook community for advice & inspiration on meal planning and recipes to suit your personal preferences! Note: unless you are pescatarian, it is best not to combine vegetarian and meat sources of protein for your lunch & dinner meals on this plan. Sample Meal Plans Stick 100% to the food list. Each meal is optimised for ketosis and will result in maximum weight loss. If you ‘cheat’ on this diet, you could switch out of ketosis and may take days to return to this state. Once your body is in ketosis, most people do not feel hungry, however it is important to eat your lunch, dinner and fruits as outlined in the food plan because your body requires it nutritionally. You CAN skip snacks, nuts, and breakfast if you choose.
30 DAYS ONE DRESS SIZE CHALLENGE 13 2 poached eggs, wilted spinach, hollandaise sauce 1 dried fig, 30g walnuts Tinned salmon, cucumber, fennel, lettuce, homemade mayo Smoothie with raspberries, rocket & avocado African beef skewers, cauliflower cous cous, yogurt dressing 2 minute omelette, baby spinach & tablespoon butter Yogurt & berries Homemade protein powder smoothie & green salad 30g mixed nuts & 1 medium mandarin Tempeh stir-fry w/ mixed vege, bok choy, ginger, garlic & tamari
30 DAYS ONE DRESS SIZE CHALLENGE 14
30 DAYS ONE DRESS SIZE CHALLENGE 15 Artichoke, globe (F) Asparagus (F) Broccoli (F) Brussels sprouts (F) Cabbage, including wombok (F) Red Capsicum/bell pepper (green capsicum is a FODMAP food) Carrot (limit to 30 g or 1.1 oz; raw or fermented only) Cauliflower (F) Celery (F) Chili peppers (hot) Cucumber Edamame beans Eggplant/aubergine (F) Fennel (F) Gourds (Indian Green Vegetable Variety) Green beans (limit to 50 g or 1.8 0z) Kohlrabi Leek (F) Mushrooms (F) Okra Onion, red or white (F) Pumpkin (50g raw only) Radish Shallots (F) Spring onion (the white part is a FODMAP) Sea vegetables Sweet potato/kumara (limit to 60 g or 2.1 oz, Yams not included) Turnip Tomato (limit to 30 g or 1.1 oz) Tomato paste (limit to 10 g or 0.4 oz) (F) Tomato sauce, low sugar (limit to 25 g or 0.9 oz) (F) Zucchini/Courgette All vegetables are to be weighed raw. The Daily Allowance is: Two serves of 100g of vegetables per day - one serving of 100g vegetables with lunch and one serve of 100g vegetables with dinner. You also have a serve of free leafy greens (1-2 cups) with each of these two meals. Vegetables Weighed Vegetables Note that some vegetables should be consumed in smaller quantities, due to being higher in carbohydrates. These limits are noted below, weight limited vegetables can be combined with other vegetables to make up total serving size. One serve mixed vegetables totaling 100 g for women, 150 g for men. Free Vegetables These are great for bulking up your meals and snacks and are crucial for health. One serve equals 2 cups (or 2 large handfuls). Bok choy Kale Kai-lan / Gai-lan Lettuce (green leaf) Microgreens (i.e. watercress etc..) Pak choi Rocket (arugula) Silverbeet/Swiss chard/ Spinach Sprouts (homemade) Water Spinach F) are high FODMAP foods, refer to note on pg 9 Food Lists - The food lists below have been refined over two decades and the types of food and quantities are designed to maximize weight loss, while optimising health. If it is not on the food list, please do not eat it!
30 DAYS ONE DRESS SIZE CHALLENGE 16
30 DAYS ONE DRESS SIZE CHALLENGE 17 Daily allowance: Two serves per day (one for a morning snack and one for an afternoon snack). If half a fruit portion is used for breakfast, reserve remaining half portion for a snack later in the day. For optimal weight loss you MUST stick to the serving sizes listed and try to eat fruit 2 hours either side of your main meals. Apricots (F) Blackberries (F) Blueberries Boysenberries (F) Cherries Feijoas Fig, fresh or dried, unsweetened Grapes Grapefruit Honeydew melon Lemon/lime Kiwifruit, green only Mandarin Nectarine (F) Orange Papaya Pawpaw Peach Pineapple, natural, not tinned Plum Raspberries Rock melon (cantaloupe) Strawberries Tomato Skip a fruit serve if you add the following to your daily fat serves: Coconut flour Chocolate, 70%+ (2 serves per week only and not on the same day) Fruit 2 small 100 g or 3.5 oz 100 g or 3.5 oz 100 g or 3.5 oz 6 2 medium 1 30 g or 1.1 oz 85 g or 3 oz 100 g or 3.5 oz 1 medium or 130 g or 4.6 oz 75 g or 2.6 oz 1 medium 1 small 100 g or 3.5 oz 100 g or 3.5 oz 100 g or 3.5 oz 1 medium 80 g or 2.8 g 2 small 100 g or 3.5 oz 100 g or 3.5 oz 100 g or 3.5 oz 90 g or 3.2 oz 50 g or 1.8 oz 25 g or 0.9 oz
30 DAYS ONE DRESS SIZE CHALLENGE 18
30 DAYS ONE DRESS SIZE CHALLENGE 19 Daily allowance: Two serves per day (one with lunch and one with your evening meal). Note: Serving sizes below are raw. 100 g raw weight (unless otherwise stated) = 80 g cooked. Free-range Poultry Women Men Chicken breast Chicken thighs Duck breast, skinless, farmed Turkey breast meat Red Meat Eye fillet steak Porterhouse steak Lean beef steak, any cut Beef jerky Lean lamb steak Lean lamb loin Pork tenderloin Free-range pork Free-range bacon Venison Wild game Liver (including pate) Mince (ground beef), lean Mince (ground beef), regular Protein 100 g or 3.5 oz 100 g or 3.5 oz 100 g or 3.5 oz 100 g or 3.5 oz 100 g or 3.5 oz 100 g or 3.5 oz 100g or 3.5 oz 50 g or 1.8 oz 100 g or 3.5 oz 100 g or 3.5 oz 100 g or 3.5 oz 100 g or 3.5 oz 100 g or 3.5 oz 100 g or 3.5 oz 100 g or 3.5 oz 80 g or 2.8 oz 100g or 3.5 oz 80g or 2.8 oz 150 g or 5.3 oz 150 g or 5.3 oz 150 g or 5.3 oz 150 g or 5.3 oz 150 g or 5.3 oz 150 g or 5.3 oz 150g or 5.3 oz 70 g or 2.5 oz 150 g or 5.3 oz 150 g or 5.3 oz 150 g or 5.3 oz 150 g or 5.3 oz 150 g or 5.3 oz 150 g or 5.3 oz 150 g or 5.3 oz 100 g or 3.5 oz 150g or 5.3 oz 100g or 3.5 oz If you eat meat, but just love eggs, you can substitute eggs as a protein 1-2 times per week as a protein for lunch or dinner if you are not eating eggs for breakfast.
30 DAYS ONE DRESS SIZE CHALLENGE 20 Seafood Women Men Fish, any white fish Mussels Oysters, pacific raw Prawns (Shrimp), raw Salmon Salmon, cold smoked Salmon, unflavoured hot smoked Scallops Tinned fish, any, in spring water or brine, drained Eggs, whole* Tempeh* Cottage cheese* Paneer Hemp Seeds Edamame Lupin flakes/ flour Homemade protein powder (see recipes) Natural Greek yogurt, full fat* Nuts & Seeds 100 g or 3.5 oz 100 g or 3.5 oz 100 g or 3.5 oz 100 g or 3.5 oz 100 g or 3.5 oz 100 g or 3.5 oz 80 g or 2.8 oz 60 g or 2.1 oz 100 g or 3.5 oz 2 medium 100 g or 3.5 oz 80 g or 2.8 oz 80 g or 2.8 oz 60 g or 2.1 oz 120 g or 4.2 oz 40 g or 1.4 oz See recipe 150g or 5.3 oz 30g or 1.1 oz 150 g or 5.3 oz 150 g or 5.3 oz 150 g or 5.3 oz 150 g or 5.3 oz 150 g or 5.3 oz 150 g or 5.3 oz 100 g or 3.5 oz 80 g or 2.8 oz 150 g or 5.3 oz 3 medium 150 g or 5.3 oz 100 g or 3.5 oz 100 g or 3.5 oz 80 g or 2.8 oz 150 g or 5.3 oz 55 g or 1.9 oz See recipe 150g or 5.3 oz 30g or 1.1 oz Vegetarian and Vegan Protein *Optional vegetarian breakfast proteins Nuts and seeds are a source of both protein and fat. Unless you’re eating tempeh, they make up the main source of protein. Make sure you eat 3 to 6 portions of nuts and seed each day. If you are consuming tempeh, forego the nuts for that meal.
30 DAYS ONE DRESS SIZE CHALLENGE 21 Fats should be consumed with each meal and should be organic wherever possible. Fats lower the glycemic load of carbohydrates. Maintaining a low glycemic load (sugar/ insulin load) in your body is vital for your ketogenic success. Fat Tips Cooking with fats As a rule of thumb, animal fats and coconut oil are safe for high-heat cooking, while cold pressed nut and seed oils should be consumed cold only. Olive, avocado and macadamia oils can be used in low heat cooking. If an oil or fat smokes, discard it, cool the pan and begin again. Omega 6:3 ratio Because maintaining a balanced ratio of omega 6 to omega 3 is crucial for health, we also recommend you supplement your diet with krill oil which helps reduce inflammation from omega 6. How many fat serves should I have each day? As you are easing into the program I suggest you start with 5 fat servings per day and see how your weight loss tracks. If you are choosing to continue exercising then keep up 5 servings. This is not a low-fat diet, so reducing fat servings will NOT improve your results. In fact sometimes it can slow weight loss. Don’t go over 5 servings and never go under 3 unless one of my support team has advised you to. You can seek additional guidance on the number of fat serves that is right for you in the Facebook community. NOTE: On the following page we cover omega 3 to omega 6 ratios. Too much omega 6 in the diet increases inflammation and omega 3 counteracts that as long as the two are balanced. Modern diets can be as high as 21:1 omega 6 to omega 3, which is why inflammation is so rampart today. Aim to have 3-4 servings of salmon or sardines per week for omega 3 balance.
30 DAYS ONE DRESS SIZE CHALLENGE 22 Daily allowance: 3-5 fat serves daily for women; 5 fat portions daily for men. Allowable fats include those on the following pages under Oils & Fats, Food Fats and Dairy Fats. Fats Fat consumption MUST be spread out evenly across the day. Oils & Fats Too much omega 6 in the diet increases inflammation. Omega 3 counteracts that, so maintaining a balanced ratio of omega 6 to omega 3 is crucial for health. Cold-Pressed Oils Low in omega 6 – use most frequently Coconut oil Flaxseed oil (refrigerate) Hemp oil Macadamia oil (refrigerate) Moderate in omega 6 Avocado oil (refrigerate) Olive oil Walnut oil High in omega 6 – use sparingly Almond oil Peanut oil Sesame oil Animal Fats Bacon fat Beef tallow Chicken fat Duck fat Fish oil, cod liver oil (high quality molecular) Krill oil (distilled, mercury-free) Omega 6:3 Ratio* Serving Size 1 tbsp or 0.5 fl oz 1 tbsp or 0.5 fl oz 1 tbsp or 0.5 fl oz 1 tbsp or 0.5 fl oz 1 tbsp or 0.5 fl oz 1 tbsp or 0.5 fl oz 1 tbsp or 0.5 fl oz 1 tbsp or 0.5 fl oz 1 tbsp or 0.5 fl oz 1 tbsp or 0.5 fl oz 1 tbsp or 0.5 fl oz 1 tbsp or 0.5 fl oz 1 tbsp or 0.5 fl oz 1 tbsp or 0.5 fl oz Free Free 2:1 0.3:1 2.5:1 2:1 12:1 11:1 7:1 28:1 34:1 45:1 12:1 1.5:1 1.5:1 1.5:1 1.6:1.8 1.2:1
30 DAYS ONE DRESS SIZE CHALLENGE 23 Food Fats Alfredo sauce Avocado Béarnaise sauce Blue cheese dressing, homemade Caesar dressing Chia seeds Chocolate, 70%+ Cocoa/cacao butter Coconut butter Coconut cream/milk, 100% natural Coconut flesh, raw and fresh Coconut flour Coconut yogurt, natural, unsweetened, full fat Deb’s Herby Crackers Deb’s Keto Chocolates Flax seeds (linseed) Hollandaise sauce, homemade Mayonnaise, homemade Olives Thousand island dressing Serving Size ¼ cup or 2 fl oz 100 g or 3.5 oz 1½ tbsp or 0.75 fl oz 1½ tbsp or 0.75 fl oz 1½ tbsp or 0.75 fl oz 40 g or 3 tbsp or 1.5 oz (up to 2 serves per day) 25 g or 0.9 oz (limit 2 serves per week, not on the same day – counts as one fat plus one fruit) 1 tbsp or 0.5 oz 2 tbsp or 1 oz 100 ml or 3.5 fl oz 45 g or 1.6 oz 50 g or 1.8 oz (counts as one fat plus one fruit) 60 g or 2 fl oz (look for yogurt with a carb content of approximately 5g in 100g) 70 g or 2.5 oz 30 g or 1.1 oz 40 g or 3 tbsp or 1.5 fl oz (up to 2 serves per day) 1 tbsp or 0.5 fl oz 1½ tbsp or 0.75 fl oz 50 g or 1.8 oz 1½ tbsp or 0.75 fl oz
30 DAYS ONE DRESS SIZE CHALLENGE 24 Food Fats Almonds, raw activated Almond butter Brazil nuts, raw activated Hazelnuts, raw activated LSA (ground linseed, sunflower seed, almond) Macadamia, raw Macadamia butter Nut milk, homemade (1 cup nuts making 1 litre) Pecans, raw activated Peanut butter Pumpkin seeds Sesame seeds Tahini, hulled Walnuts, raw activated Watermelon seeds, raw activated Sunflower Seeds Nuts & Seeds Serving Size 30 g or 1.1 oz 2 tbsp or 1 oz 30 g or 1.1 oz 30 g or 1.1 oz 2 tbsp or 1 oz 30 g or 1.1 oz 2 tbsp or 1 oz 200 ml or 7 fl oz 30 g or 1.1 oz 2 tbsp or 1 oz (limit 1 serve daily) 2 tbsp or 1 oz 2 tbsp or 1 oz 2 tbsp or 1 oz 30 g or 1.1 oz 50 g or 1.8 oz 2 tbsp or 1 oz
30 DAYS ONE DRESS SIZE CHALLENGE 25 Dairy Fats Butter Buttermilk Cultured cream, homemade Full-fat heavy cream Ghee (clarified butter) Milk, full fat, silver top (nonhomogenized) Milk kefir, homemade Ricotta, whole milk, full fat Sour cream, full fat Yogurt, full fat, Greek Cheeses Blue cheese Brie Camembert Cottage cheese, full fat Cream cheese, full fat Feta Mascarpone Parmesan Goats Cheese Serving Size 1 tbsp or 0.5 fl oz ½ cup or 4 fl oz 3 tbsp or 1.5 fl oz 2 tbsp or 1 fl oz 1 tbsp or 0.5 fl oz 200 ml or 7 fl oz 200 ml or 7 fl oz ¼ cup or 2 fl oz 4 tbsp or 2 fl oz ¾ cup or 150 g or 5.3 oz 40 g or 1.4 oz 40 g or 1.4 oz 40 g or 1.4 oz 100 g or 3.5 oz 2 tbsp or 1 oz 50 g or 1.8 oz 30 g or 1.1 oz 35 g or 1.2 oz 40 g or 1.4 oz (look for yogurt with a carb content of approximately 5g in 100g)
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30 DAYS ONE DRESS SIZE CHALLENGE 27 Drinks Water Drink at least 6–8 glasses of water daily. Bone Broth Bone broth can be very soothing for people with sensitive stomachs, joint pain or any inflammatory condition. The broth should be organic, and preferably homemade (see recipes in the Facebook group). Drink 1–2 cups per day or you could use the broth as a soup base. Teas Enjoy a wide range of normal and herbal teas with no sweeteners or artificial additives. Some fruit teas are high in carbs, so check the label for those with less than 1g of carb per serve. Herbal teas can contribute to your water intake. Apple cider vinegar (ACV) 1 tbsp into hot water is a good digestive aid and helps alkalize the body. We recommend Braggs Apple Cider Vinegar, with the Mother Culture, available at many supermarkets and wholefood stores. Addition of 1 tsp to 1 tbsp of ACV to water in your fasting hours will NOT break your fast for the 30 Day Challenge. Include Natural Sparkling, Mineral or Soda Water Limit to 1-2 glasses per day Coffee without milk (optional) If you choose to drink coffee and are doing Intermittent Fasting, having black coffee in your fasting hours will not break your fast. If you choose to drink white coffee, do this in your eating window and have it with cream, not milk - milk has a higher carb load that you do not need to have with coffee. If having decaffeinated coffee, choose the chemical-free swiss water process decaf. We strongly recommend having only ONE cup per day for optimal results. Avoid Alcohol Avoid all alcohol. It’s only 30 days! In excess, alcohol is inflammatory and can therefore prevent weight loss. Alcohol can also lower your resolve and after a few drinks you may be tempted to go off plan! Soda Avoid all sodas & soft drinks, including diet drinks, as these will prevent you from achieving ketosis & your weight loss goals. Fruit juices These are too high in sugar and can seriously affect weight loss. Limit Avoid ALL artificial sweeteners (e.g. Aspartame, Splenda, Nutrasweet, saccharin, 921). These are neurotoxic, pro-inflammatory and have been proven to stimulate insulin levels and weight gain. They have also been linked to cancers.
30 DAYS ONE DRESS SIZE CHALLENGE 28 Use Freely Fresh basil, parsley, cilantro (coriander leaves), mint, marjoram, sage, rosemary, thyme, oregano, etc. Fresh garlic, ginger, turmeric, galangal, etc. Chilies, chili powder/flakes, cayenne pepper, etc. Paprika, cumin, coriander, garam masala, turmeric, etc. Spice and curry mixes – ensure these are free of flavorings, colorings, sweeteners, oils, flavor enhancers, MSG, and preservatives. Superfoods These can be added to your smoothies, snacks, or meals in moderation. We recommend the following limits per day: Maca 1tsp Colostrum 2tsp Camu 1tsp Cacao 1tsp Lucuma 1tsp Fine kelp powder 1 pinch Herbs & Spices
30 DAYS ONE DRESS SIZE CHALLENGE 29 Apple cider vinegar, other natural vinegars (Addition of 1 Tsp to 1 Tbsp of ACV to water in your fasting hours will NOT break your fast for the 30 Day Challenge) Balsamic vinegar (limit 2 tsp per day) Broths, stocks and bouillon (MSG and additive free) Fish sauce Garlic Gelatin (we recommend Great Lakes brand) Ginger Lemon and lime juice Mustards, sugar free Tamari (naturally fermented soy sauce) Horseradish Miso paste Kelp (sea tangle) noodles, unlimited Protein powder (see recipes) Shirataki (konjac yam) noodles and pasta Condiments Sweeteners Please note that sweeteners can throw you out of ketosis. We recommend avoiding sweeteners until week 3 when you have achieved a stable state of ketosis. Do not have more than 2 sweetener servings in one single day. And DON’T have sweeteners daily. Stevia, natural green leaf Erythritol or xylitol Coconut sugar - 1 tsp per day Maple syrup Yacon syrup Unlimited 2 tsp 1 tsp 1 tsp 2 tbsp Serving Size Condiments and Pantry Items, use in moderation. Limited quantities of: Capers Pickled artichoke, sugar free Pickled gherkins, sugar free Pickled onions, sugar free
30 DAYS ONE DRESS SIZE CHALLENGE 30 VEGETABLES All vegetables are weighed raw Mixed vegetable portion size: 100 g/3.5 oz for women 150 g/5.3 oz for men observe quantity limits on vegetables where noted Artichoke, globe Asparagus Broccoli Brussels Sprouts Cabbage Capsicum/Bell pepper Carrot (limit 30 g/1.1 oz) Cauliflower Celery Chili peppers (hot) Cucumber Edamame beans Eggplant/aubergine Fennel Gourds Green beans (limit 50 g/1.8 oz) Kohlrabi Leek Mushrooms Okra Onion, red or white Pumpkin, raw Radish Shallots Spring onion Sea vegetables Sweet potato/kumera (limit 60 g/2.1 oz) Turnip Tomato (limit 30 g/1.1 oz) Tomato paste (limit 10 g/0.4 oz) Tomato sauce, low sugar (limit 25 g/0.9 oz) Zucchini/courgette Wombok FREE VEGETABLES Bok Choy Kale Kai-lan/Gai-lan Lettuce Microgreens Pak Choi Rocket/Arugula Silverbeet/Swiss Chard/Spinach Sprouts Water Spinach FRUIT Apricots - 2 small Blackberries - 100 g/3.5 oz Blueberries - 100 g/3.5 oz Boysenberries - 100 g/3.5 oz Cherries - 6 Feijoas - 2 medium Fig, fresh or dried, unsweetened - 1 Grapes - 30 g/1.1 oz Grapefruit - 85 g/3 oz Honeydew melon - 100 g/3.5 oz Lemon/Lime - 1 medium/130 g/4.6 oz Kiwifruit, green only - 75 g/2.6 oz Mandarin - 1 medium Nectarine - 1 small Orange - 100 g/3.5 oz Papaya - 100 g/3.5 oz Paw paw - 100 g/3.5 oz Peach - 1 medium Pineapple, natural - 80 g/2.8 g Plum - 2 small Raspberries - 100 g/3.5 oz Rock melon/cantaloupe - 100 g/3.5 oz Strawberries - 100 g/3.5 oz Tomato - 100 g/3.5 oz Skip a fruit serve when adding the following fat serves: Coconut flour - 50 g/1.8 oz Chocolate 70%+ - 25 g/0.9 oz DRINKS Water Bone Broth Herbal Teas Coffee, without milk (limit) Soda water (limit) PROTEIN All proteins are weighed raw Protein portion size: 100 g/3.5 oz for women 150 g/5.3 oz for men unless otherwise stated POULTRY preferably free range Chicken Breast Chicken thigh Duck breast, skinless Turkey breast RED MEAT Eye fillet steak Porterhouse steak Lean beef steak, any cut Mince (ground beef), lean Mince (ground beef), regular - 80 g/2.8 oz (women) - 100 g/3.5 oz (men) Beef Jerky - 50 g/1.8 oz (women - 70 g/2.5 oz (men) Lean lamb steak Lean lamb loin Pork tenderloin Free-range pork Free-range bacon Venison Wild game Liver - 80 g/2.8 oz (women) - 100 g/3.5 oz (men) SEAFOOD Mussels Oysters, Pacific, raw Prawns/shrimp Salmon, pink Salmon, cold smoked Salmon, hot smoked - 80 g/2.8 oz (women) - 100 g/3.5 oz (men) Scallops - 60 g/2.1 oz (women) - 80 g/2.8 oz (men) Tinned fish White fish, any VEGETARIAN PROTEIN *breakfast options *Eggs, whole - 2 (women) - 3 (men) *Tempeh *Cottage cheese - 80 g/2.8 oz (women) - 100 g/3.5 oz (men) Paneer - 80 g/2.8 oz (women) - 100 g/3.5 oz (men) Hemp Seeds - 60 g/2.1 oz (women) - 80 g/2.8 oz (men) Edamame - 120 g/4.2 oz (women) - 150 g/5.3 oz (men) Lupin flakes/flour - 40 g/1.4 oz (women) - 55 g/1.9 oz (men) Homemade protein powder - see recipes This food list is designed to print off and stick to your fridge, and can be used as an easy access guide to be used in conjunction with your Weight Loss Tracker and Food Diary when planning meals.
30 DAYS ONE DRESS SIZE CHALLENGE 31 FATS OILS 1 tablespoon per serve Almond oil Avocado oil Coconut oil Flaxseed oil Hemp oil Macadamia oil Olive oil Peanut oil Sesame oil Walnut oil ANIMAL FATS 1 tablespoon per serve, unless otherwise stated Bacon fat Beef tallow Chicken fat/schmalz Duck fat Fish oil, cod liver oil (high quality molecular distilled) - standard high dose is ‘free’ Krill oil (distilled, mercury free) - standard high dose is ‘free’ FOOD FATS Alfredo sauce - 1/4 cup/2 fl oz Avocado - 100 g/3.5 oz Bearnaise sauce - 1 1/2 tbsp/0.75 fl oz Blue cheese dressing, homemade - 1 1/2 tbsp/0.75 fl oz Caesar dressing - 1 1/2 tbsp/0.75 fl oz Chia seeds - 40 g/3tbsp/1.5 oz Chocolate, 70%+ - 25 g/0.9 oz - counts as 1 fruit + 1 fat serve Cocao butter - 1 tbsp/0.5 oz Coconut butter - 2 tbsp/1 oz Coconut cream/milk, 100% natural -100 ml/3.5fl oz Coconut flesh, raw and fresh - 45 g/1.6 oz Coconut flour - 50 g/1.8 oz - counts as 1 fruit + 1 fat serve Coconut yogurt, natural, unsweetened, full fat - 1/4 cup/2 fl oz Deb’s Herby Vege Crackers - 70 g/2.5 oz Deb’s Keto Chocolates - 30 g/1.1 oz Hollandaise sauce, homemade - 1 tbsp/0.5 fl oz Mayonnaise, homemade - 1 1/2 tbsp/0.75 fl oz Olives - 50 g/1.8 oz Thousand Island Dressing - 1 1/2 tbsp/0.75 fl oz NUTS AND SEEDS 30 g/1.1oz per serve, unless otherwise stated Almonds, raw activated Brazil nuts, raw activated Flaxseeds/linseed - 40 g/3 tbsp/1.5 fl oz Hazelnuts, raw activated LSA (ground linseed, sunflower seed, almond) - 2 tbsp/1 fl oz Macadamia, raw Nut milk, homemade - 200 ml/7 fl oz Pecans, raw activated Sesame seeds - 2 tbsp/1 fl oz Tahini, hulled - 2 tbsp/1 fl oz Walnuts, raw activated Watermelon seeds, raw activated - 50g/1.8 oz Pumpkin Seeds - 2 tbsp/1 fl oz Sunflower Seeds - 2 tbsp/1 fl oz Nut Butters e.g. almond, macadamia, peanut - 2 tbsp/1 oz limit peanut butter to one serve per day DAIRY FATS portion sizes listed below Butter - 1 tbsp/0.5 oz Buttermilk - 1/2 cup/4 fl oz Cultured cream - 3 tbsp/1.5 fl oz Full-fat heavy cream - 2 tbsp/1 fl oz Ghee - 1 tbsp/0.5 fl oz Milk, full fat, non-homogenized - 200 ml/7 fl oz Milk kefir, homemade - 200 ml/7 fl oz Ricotta, full fat - 1/4 cup/2 fl oz Sour cream, full fat - 4 tbsp/2 fl oz Yogurt, full fat, Greek - 3/4 cup/150 g/5.3 oz SUPERFOODS in moderation Maca, Colostrum, Camu, Cacao, Lucuma, Fine kelp powder CHEESE Blue cheese - 40 g/1.4 oz Brie- 40 g/1.4 oz Camembert - 40 g/1.4 oz Cottage cheese, full fat 100 g/3.5 oz Cream cheese, full fat - 2 tbsp/1 oz Feta - 50 g/1.8 oz Mascarpone - 30 g/1.1oz Parmesan - 35 g/1.2 oz Goats Cheese - 40 g or 1.4 oz HERBS & SPICES use freely Example: fresh basil, parsley, coriander/cilantro, mint, marjoram, sage, rosemary, thyme, oregano, garlic, ginger, chili, turmeric root etc. Dried spices & mixes (pure spices only) CONDIMENTS & PANTRY Apple cider vinegar & other natural vinegars Balsamic vinegar (limit, 2 tsp per day) Broths, stocks, bouillon (MSG additive free) Fish sauce Gelatin Lemon & lime juice Mustards, sugar free Tamari Horseradish Miso paste, unpasteurized Kelp noodles - unlimited Shirataki/konjac yam noodles limited quantities of: Capers Pickled artichoke, sugar free Pickled gherkins, sugar free Pickled onions, sugar free SWEETENERS Up to 2 servings per day, avoid until week 3 Stevia, natural green leaf - unlimited Erythritol or xylitol - 2 tsp Coconut sugar - 1 tsp per day Maple syrup - 1 tsp Yacon syrup - 2 tbsp This food list is designed to print off and stick to your fridge, and can be used as an easy access guide to be used in conjunction with your Weight Loss Tracker and Food Diary when planning meals.
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30 DAYS ONE DRESS SIZE CHALLENGE 33
30 DAYS ONE DRESS SIZE CHALLENGE 34 Recipes
30 DAYS ONE DRESS SIZE CHALLENGE 35 Cooking Measurement Conversion Charts Measurement Cup (cup) Fluid Ounces (oz) Millilitres (ml) Tablespoons (tbsp) 5 ml 1 teaspoon (tsp) 1/16 cup ½ fl oz 15 ml 1 tbsp 1/8 cup 1 fl oz 30 ml 3 tbsp 1/4 cup 2 fl oz 59 ml 4 tbsp 1/3 cup 2.5 fl oz 79 ml 5.5 tbsp 3/8 cup 3 fl oz 90 ml 6 tbsp 1/2 cup 4 fl oz 118 ml 8 tbsp 2/3 cup 5 fl oz 158 ml 11 tbsp 3/4 cup 6 fl oz 177 ml 12 tbsp 1 cups 8 fl oz 240 ml 16 tbsp 2 cups 16 fl oz 480 ml 32 tbsp 4 cups 32 fl oz 960 ml 64 tbsp 5 cups 40 fl oz 1180 ml 80 tbsp 6 cups 48 fl oz 1420 ml 96 tbsp 8 cups 64 fl oz 1895 ml 128 tbsp Temperature Weight Fahrenheit (°F) Celsius (°C) Imperial (oz) Metric (g) 100 °F 37 °C ½ oz 15 g 150 °F 65 °C 1 oz 29 g 200 °F 93 °C 2 oz 57 g 250 °F 121 °C 3 oz 85 g 300 °F 150 °C 4 oz 113 g 325 °F 160 °C 5 oz 141 g 350 °F 180 °C 6 oz 170 g 375 °F 190 °C 8 oz 227 g 400 °F 200 °C 10 oz 283 g 425 °F 220 °C 12 oz 340 g 450 °F 230 °C 13 oz 369 g 500 °F 260 °C 14 oz 397 g 525 °F 274 °C 15 oz 425 g 550 °F 288 °C 1 lb 453 g Please check your Tablespoon measures are the same as the plan - 15ml.
30 DAYS ONE DRESS SIZE CHALLENGE 36 Deb’s Fabulous Kick-Start Waffles (serves 6) These are really delicious and so good the entire family will love them. It’s hard to believe these are gluten and grain free. I’ve experimented over the years and this is by far the best waffle I’ve created! These are light and fluffy when made with a little extra care. They are so popular in our home that even the girls know the recipe by heart. If you don’t have a waffle maker, you can make these as pancakes. • 6 eggs, separated • ½ cup melted butter • ½ cup full fat non homogenised milk • 1 tsp vanilla • ½ cup coconut flour • 2 tbsp tapioca flour/starch • 2 tbsp eyrithitol or nativa sugar • 2 tsp baking powder • pinch Himalayan salt 1. Add the egg yolk and milk to a blender with the vanilla extract and blend while drizzling in the melted butter. Make sure it’s not hot or you’ll cook the egg! 2. In a mixing bowl beat the egg whites until they reach soft peak. You are better to over beat them than under beat them as they make your waffles light and fluffy. 3. In another bowl mix together your coconut flour, tapioca and baking powder. 4. Gently mix together the dry ingredients with egg yolk, butter, and milk mix. If it’s too dry add a little extra milk. 5. Gently fold in the egg whites spoonful at a time. Try to keep as much air in them as possible. 6. Cook in your waffle maker or fry as pancakes in your pan! 7. Serve with a little dollop of whipped cream and a few fresh berries. Stick to ONE serve! These will reheat nicely in your toaster! *NOTE: Tapioca flour is for use in this recipe only, and not suggested for regular use on this plan. Per serve: 0.5 protein serve | 1 fat serve | best as an occasional breakfast treat *
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30 DAYS ONE DRESS SIZE CHALLENGE 38 2 Minute French Omelette (serves 1) This is a fast and simple omelette even a child can make! You can turn this into a meal by stuffing it with vegetables and additional protein if you like. • 2 eggs • 1 tbsp water • A pinch of Himalayan salt & pepper • 1 tsp butter 1. Mix the eggs, water, salt and pepper together but don’t over mix. 2. Add the butter to a pan and heat until it begins to turn brown. 3. Add the egg mixture to the pan and cook for one minute before flipping over. 4. Cook an additional 30 seconds to 1 minute until just cooked. Don’t over cook your omelette or it will become dry! You are best to leave it a little under cooked as it will continue cooking. When you flip it out of the pan, fold it in half. Serve immediately and enjoy! Per serve: 1 protein serve | breakfast option or vegetarian main
30 DAYS ONE DRESS SIZE CHALLENGE 39 Berry Hormone Balancer Protein Powder (serves 22g per serve) Per Serve: 1 Protein | Best for Vegetarian Plan | Recipe makes 20 Serves • 1 cup chia seeds • 1 cup flaxseeds • 50g blueberry powder • 50g maqui powder • 50g maca powder 1. Grind chia & flaxseeds to a powder in a high powered blender, taking care not to heat. 2. Pour into a bowl and whisk through blueberry, maqui & maca powder. Store in an airtight container in the freezer. To serve, combine protein powder with leafy greens, an allowed fat serve such as avocado or coconut cream/milk, and water to thin to desired consistency, then blend until smooth. Serve with a side salad with 100g vegetables to make a complete meal. Chia Cacao Protein Powder (serves 36g per serve) Per Serve: 1 Protein | Best for Vegetarian Plan | Recipe makes 10 Serves • 1 cup activated almonds • 1 cup chia seeds • 1 cup raw cacao powder • 50g lucuma (optional) 1. Grind almonds into a powder with a high speed blender, taking care not to blend to almond butter, pour into a large mixing bowl. 2. Grind chia seeds to a powder & add to almond powder. 3. Add all other ingredients & whisk together. Store in an airtight container in the freezer. To serve, combine protein powder with leafy greens, an allowed fat serve such as avocado or coconut cream/milk, and water to thin to desired consistency, then blend until smooth. Serve with a side salad with 100g vegetables to make a complete meal. PROTEIN SMOOTHIES The powder is a protein serve. The nuts in the recipe do not count as a fat serve. Any added milk or fruit would be the fat and fruit serve.
30 DAYS ONE DRESS SIZE CHALLENGE 40 Berry Keto-Muffins (Plus Chocolate Variation) These are a really simple and quick muffin you can store in the freezer and take one out each day. I am sure these will become your new favourite muffin. Nutritionally these muffins are 31% low GI carb, 53% fat & 16% protein. Each muffin contains 8 grams of protein, 11 grams of good fats and 6 grams of net carbs. So you can enjoy one each day, but I advise you to leave them until week 3 when your body is in a more stable ketogenic state. • ½ cup coconut flour • 1 good cup of ground almond • 12 large frozen blackberries or boysenberries • 1 ½ cups culture buttermilk (or yogurt) • ½ cup erythritol or nativa sugar • 2 tsp baking powder • 25 drops of Nu Naturals Orange Nu-Stevia or a few drops orange essential oil (edible), optional • ¼ cup chia seed • 3 eggs • 1 tsp vanilla • 1-2 tsp plum or raspberry freeze dried Fresh-As powder for antioxidants (optional) • olive oil cooking spray (optional) 1. Preheat your oven to fan-bake 170°C / 338°F 2. In a mixing bowl whisk together your eggs, Orange Nu-Stevia, vanilla and cultured buttermilk. 3. Whisk in your sifted coconut flour, baking powder and almond flour until smooth. 4. Add chia seeds and your Fresh-As powder if using. 5. Place 12 cupcake cases into a muffin pan and spray with olive oil cooking spray. 6. Fill your cases with even amounts of mixture and place one frozen berry on top of each muffin. 7. Bake for 25 minutes. 8. Enjoy fresh or you can freeze! Variation: Chocolate muffins. Reduce coconut flour by 1 tbsp and add 2 rounded tbsp cocoa powder. Instead of the blackberries/boysenberries, use 1 piece dark (70 to 90%) chocolate for each muffin. Vegan variation: Replace eggs with flax ‘eggs’ by combining 1 tbsp flaxseed meal with 2 ½ tbsp water per egg and replace buttermilk with coconut yogurt. Per muffin: 1 fruit serve
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30 DAYS ONE DRESS SIZE CHALLENGE 42 Chia Pudding 1 fat | 1/4 cup for breakfast or 1/3 cup as a snack This is delicious for breakfast or as a snack at any time of the day, and is easy to prepare in advance. Mix all ingredients and refrigerate a few hours or preferably overnight. • 400 ml or 14 fl oz tin coconut cream (Ayam brand is good) • 1/3 cup chia seeds • 1 tbsp (or less) of pure maple syrup • 1 tbsp pure vanilla extract Serving as Breakfast • 1/4 cup of chia pudding with 50g berries (fresh or frozen). Serving to break your 16 hour Intermittent Fast or as a Snack • 1/3 cup of chia pudding with a full fruit serve (1/3 of a cup = 1 fat serve 1/4 of a cup = approx 1/2 fat serve) 1. Place your coconut cream in a bowl of hot water to soften, then pour into a mixing bowl. 2. Add the remaining ingredients and stir well, so that there are no lumps. 3. Refrigerate to thicken for at least 1 hour. This recipe will keep refrigerated for a few days.
30 DAYS ONE DRESS SIZE CHALLENGE 43 Turmeric & Cheese Roast Cauli (serves 3-5) This is one of my favourites! Seriously quick and easy, this will become a standard family favourite! • 1 small cauliflower, chopped into 1 inch thick slices (about 3-5) • 3 tablespoons olive oil • ½ - 1 cup grated parmesan, depending on your size of cauli • 2 tsp ground turmeric • Himalayan salt & pepper to taste 1. Preheat oven to fan-bake at 160°C / 320°F 2. Lay the sliced chunks of cauliflower onto a roasting dish 3. Brush liberally with the olive oil 4. Sprinkle with the ground turmeric 5. Top with sprinkled cheese 6. Top with salt and pepper 7. Bake for 20-30 minutes until cauli is soft and cheese is melted and golden. 8. Serve immediately. Enjoy a 100 gram serving portion. You can have this with your protein and leafy greens. This can also be reheated later. Variation: Omit turmeric and add your favour herbs such as rosemary! Per serve: 1 fat serve | 1 vegetable serve
30 DAYS ONE DRESS SIZE CHALLENGE 44 Quick Lemon Chicken Salad (serves 1) This is my favourite fast meal during active weight loss phase. You can do this with any meat. It’s clean and fresh, quick and very easy! • 70 grams mixed baby salad leaves or mesclun salad • few thin slices of red onion • 2 cherry tomatoes cut into quarters • few chives, chopped • handful or parsley, finely chopped • 1 capful (1 tsp) organic Apple Cider Vinegar • 1 small lemon • 100 grams chicken • optional smoked garlic salt 1. Cook your meat after removing fat then chop into small pieces and cover with the lemon juice. 2. Sprinkle with the garlic salt and Himalayan salt. 3. Arrange your lettuce leaves in your bowl and sprinkle on the Apple Cider Vinegar and mix through with your fingertips. 4. Layer your chicken on top, then arrange your tomato quarters and red onion. 5. Top with the chopped parsley and chives. Per serve: 1 protein | 1 vegetable serve
30 DAYS ONE DRESS SIZE CHALLENGE 45 Asian Broth Soup (serves 4) You can add just about anything to this, it is simply fabulous! It’s great for entertaining as the prep is done early so it’s just a case of just throwing it all together at the last minute. How to make a broth base: • in a large stock pot add one litre of homemade stock • add ¼ to ½ a cup of fish sauce • one 7cm piece of wakame or kombu seaweed • ½ cup Kikkoman soy sauce (Naturally brewed soy sauce – MSG free!) • 1-2 sliced fresh chillies to taste • 4-5 cloves of garlic sliced • 1 2 inch cube of ginger finely minced/grated • 1-2 chicken breast, skin off, sliced into ½ cm strips • ¼ cup lime juice 1. Bring to boil & simmer for a few minutes until chicken is lightly cooked through. 2. Remove wakame, and add the veges below: • 1 sliced red capsicum (bell pepper) • 1 sliced yellow capsicum (bell pepper) • 1 cup button mushrooms • few shitake mushrooms (optional) • 1 or 2 sliced zucchini (courgette) • small broccoli heads • what ever else you like! 3. Squeeze in the juice of two limes & stir. 4. Once veges are tender but crisp, serve & top with a handful of sprouted mung beans. 5. I like to sprinkle mine with black sesame seeds, chilli powder & half a lime. Variations: For a completely different flavour, try adding a good pinch of saffron flakes and chopped bacon. Use smoked garlic instead of plain garlic. Yummy! Per serve: 1 protein serve | 1 vegetable serve
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30 DAYS ONE DRESS SIZE CHALLENGE 47 Creamy Coconut Chicken Hotpot (serves 3) • ½ medium head of cauliflower (approx 250-300g) • 30g yogurt • 8g harissa powder • 25g silverbeet, finely chopped • ¼ parsley, finely chopped • 7g oyster mushrooms, dried, crushed into smaller pieces (optional) • 300g chicken breast, skinless • ¼ onion, finely diced • 28g parmesan, finely grated • 2 tbsp coconut, dried, shredded 1. Precook your skinless chicken breasts by either gently frying under cover, or by steaming. Cool slightly and shred finely. 2. Gently fry the onion in a little water until soft. 3. Steam your cauliflower, then blend together with the harissa and yogurt until a smooth creamy puree. 4. Finely slice the silverbeet and parsley and combine with the cauliflower puree, shredded chicken breast, oyster mushrooms, salt and cracked pepper, and onion. 5. Place into 3 small ramekins. 6. Mix the shredded coconut with the finely grated parmesan, and top the chicken hot pots with this. 7. Fan-bake at 170 degrees for 12 to 15 minutes until hot and golden. Per serve: 1 protein serve | 1 vegetable serve | 1 fat serve NOTE: Dried, shredded coconut only for use in this recipe and is not otherwise on the food list.
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30 DAYS ONE DRESS SIZE CHALLENGE 49 African Beef Skewers • 100g beef fillet, minced in food processor • 1 small red onion, finely chopped • 1 clove of garlic, crushed • ½ tsp ground cinnamon • 1 tsp preserved lemon, finely chopped • ½ tbsp fennel seeds, toasted • Himalayan salt • ground black pepper 1. Mix all ingredients together in a bowl, pounding the mixture well with your hand to combine. 2. With damp hands (to stop the mixture sticking to your hands) shape small amounts into little sausages. 3. Fry gently in a little hot coconut oil until brown on all sides and cooked through. Skewer and serve warm with dipping sauce made by mixing harissa into a little yogurt and cauli cous cous. Miso Glazed Salmon • 4 tsp fish sauce • 2 tsp miso paste • 1 tsp grated ginger • salmon fillet, your allowed portion 1. Combine fish sauce, miso and ginger in a large bowl. 2. Cut salmon into large cubes and sit in marinade for 10 minutes. 3. Pan fry the salmon cubes in a frying pan in a little coconut oil, or grill. 4. Serve on shredded lettuce, cucumber and add a squeeze of lemon, with your choice of weighed salad vegetables. Per serve: 1 protein serve | 1 vegetable serve | 1 fat serve Per serve: 1 protein serve | 1 vegetable serve
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