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These meal plans are designed for 2 people with minimal leftovers. You can click on any recipe and below the meal plan adjust servings as needed. Note the recipes labeled with “Leftovers” where you eat the leftover servings from the recipe earlier in the week.

NOTE: The “Print Recipes” doesn’t work as you need the cookbooks for the full recipes. Please don’t click it and overload our system trying to generate the ingredients only for all the recipes. 

If you just want the plans in PDF form, you can download them here:

Meal Plans:

4 Week Meal Plan 

Grocery Lists:

Cleanse plus PSMF Grocery list week1

Cleanse plus PSMF Grocery list week2

Cleanse plus PSMF Grocery list week3

Cleanse plus PSMF Grocery list week4

WEEK1:

Note: The Ethiopian Stew is listed twice because you eat two servings. This week includes two PSMF days (days 4 and 6). Also note the 1/2 recipe for the Italian Marinated Mushrooms.

WEEK2:

NOTE: The Breakfast Chili is 6 servings meaning make 1/2 batch. This week includes 3 PSMF days (days 2, 3 and 5) and one Overfeeding day (day 4). On day 1 of this week you make a 1/2 batch of the Chocolate Angel Food cake from the Art of Fat Loss and eat 2 servings.

WEEK3:

Notes: This week includes two PSMF days (Days 4 and 6). Also note, the PSMF Meatball Soup you make 1/2 recipe and on day 7 you eat 2 servings of the Lemon Pepper Chicken.

WEEK4:

NOTE: This week includes 2 PSMF days (day 1 and day 7) and one Overfeeding day (day 3). There will be leftover BBQ meatloaf you can eat up after completing this meal plan.