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30 Day Ketogenic Cleanse plus PSMF Meal Plans!

Here are BONUS meal plans for the 30 Day Ketogenic Cleanse cookbook (click HERE to get it). That include PSMF days from our new ebook The Art of Fat Loss (click HERE to get it).

To quickly find which cookbook each recipe is in, just go HERE to get our full Recipe Index of all our cookbooks!

cleanse

Meal Plans with PSMF and Overfeeding Days

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:

Cleanse plus PSMF meal plans week1

Cleanse plus PSMF meal plans week2

Cleanse plus PSMF meal plans week3

Cleanse plus PSMF meal plans week4

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.

January 1
Saturday
Day 1
January 2
Sunday
Day 2
January 3
Monday
Day 3
January 4
Tuesday
Day 4
January 5
Wednesday
Day 5
January 6
Thursday
Day 6
January 7
Friday
Day 7
Breakfast
Bacon Mushroom and Green Onion ROSTI (2)
Chocolate Pudding (5)
Chocolate Pudding (leftovers) (5)
Malt o Meal Cereal (1)
Bacon and Eggs Ramen (4)
PSMF French Toast (1)
Bacon and Eggs Ramen (leftovers) (4)
Snack/Side/Dessert
DECONSTRUCTED EGG ROLL (6)
DECONSTRUCTED EGG ROLL (leftovers) (6)
DECONSTRUCTED EGG ROLL (leftovers) (6)
Italian MARINATED MUSHROOMS (4)
Easy Baked SHRIMP SCAMPI (4)
Italian MARINATED MUSHROOMS (leftovers) (4)
Easy Baked SHRIMP SCAMPI (leftovers) (4)
Dinner
Juicy Baked Chicken Breasts with Ginger Sauce (2)
Ethiopian Stew (Spicy Chicken Stew) (8)
Ethiopian Stew (Spicy Chicken Stew) (leftovers) (8)
Ethiopian Stew (Spicy Chicken Stew) (leftovers) (8)
Ethiopian Stew (Spicy Chicken Stew) (leftovers) (8)
Protein Sparing Bourbon Chicken over Egg Rice (4)
Smothered Bacon and Mushroom Burgers (4)
Protein Sparing Bourbon Chicken over Egg Rice (leftovers) (4)
Smothered Bacon and Mushroom Burgers (leftovers) (4)
Nutrition Facts Per Serving
Calories (kcal)
Fat (g)
Carbohydrates (g)
Protein (g)
Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data:
Click on a recipe for more details
Selected Recipe: Selected Recipes:
Ingredient Quantity

 

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).

January 1
Saturday
Day 1
January 2
Sunday
Day 2
January 3
Monday
Day 3
January 4
Tuesday
Day 4
January 5
Wednesday
Day 5
January 6
Thursday
Day 6
January 7
Friday
Day 7
Breakfast
Chocolate Waffles (2)
Ham and Egg Cups (2)
Breakfast Chili (6)
Breakfast Florentine Burger (4)
Breakfast Chili (leftovers) (6)
Breakfast Chili (leftovers) (6)
Breakfast Florentine Burger (leftovers) (4)
Snack/Side/Dessert
SIMPLE CRAB SALAD (2)
PSMF Chocolate Pudding (2)
Hot-n-Sour Soup with Pork Meatballs (leftovers) (4)
PSMF Chocolate Pudding (leftovers) (2)
Orange Creamsicle Smoothie and Breakfast Pudding (1)
Orange Creamsicle Smoothie and Breakfast Pudding (1)
Dinner
Hot-n-Sour Soup with Pork Meatballs (4)
Taco Shrimp Kabobs (1)
Sorrento Fish (4)
Slow-Cooker Ropa Vieja (6)
Sorrento Fish (leftovers) (4)
Slow-Cooker Ropa Vieja (leftovers) (6)
Slow-Cooker Ropa Vieja (leftovers) (6)
Nutrition Facts Per Serving
Calories (kcal)
Fat (g)
Carbohydrates (g)
Protein (g)
Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data:
Click on a recipe for more details
Selected Recipe: Selected Recipes:
Ingredient Quantity

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.

January 1
Saturday
Day 1
January 2
Sunday
Day 2
January 3
Monday
Day 3
January 4
Tuesday
Day 4
January 5
Wednesday
Day 5
January 6
Thursday
Day 6
January 7
Friday
Day 7
Breakfast
Bacon and Eggs Ramen (4)
Bacon and Eggs Ramen (leftovers) (4)
Chocolate Waffles (2)
Steak n Eggs (2)
Bacon Mushroom and Green Onion ROSTI (2)
PSMF Chocolate Pudding (2)
Bacon Mushroom and Green Onion ROSTI (2)
Snack/Side/Dessert
PSMF Meatball Soup (4)
PSMF Meatball Soup (leftovers) (4)
Bacon and Mushrooms with Soft Boiled Eggs (4)
Strawberry Pavlova (2)
Bacon and Mushrooms with Soft Boiled Eggs (leftovers) (4)
SIMPLE CRAB SALAD (2)
REUBEN MEATBALLS (8)
Dinner
Chili Rellenos (2)
CHICKEN TINGA WINGS (6)
Fried “RICE” (4)
CHICKEN TINGA WINGS (leftovers) (6)
Fried “RICE” (leftovers) (4)
CHICKEN TINGA WINGS (leftovers) (6)
Taco Shrimp Kabobs (2)
Protein Sparing Bourbon Chicken over Egg Rice (4)
Protein Sparing Bourbon Chicken over Egg Rice (leftovers) (4)
Lemon Pepper Chicken (4)
Lemon Pepper Chicken (leftovers) (4)
Nutrition Facts Per Serving
Calories (kcal)
Fat (g)
Carbohydrates (g)
Protein (g)
Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data:
Click on a recipe for more details
Selected Recipe: Selected Recipes:
Ingredient Quantity

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.

January 1
Saturday
Day 1
January 2
Sunday
Day 2
January 3
Monday
Day 3
January 4
Tuesday
Day 4
January 5
Wednesday
Day 5
January 6
Thursday
Day 6
January 7
Friday
Day 7
Breakfast
Halibut with Ginger Sauce (2)
Ham and Egg Cups (2)
Steak and Eggs (2)
Breakfast Florentine Burger (4)
Ham and Egg Cups (2)
Protein Sparing Dutch Baby Apple Pancake (2)
Soufflé Omelet with Ham and Chives (2)
Snack/Side/Dessert
Peel n Eat Ginger Lime Shrimp (4)
SCOTCH EGGS (2)
Hot-n-Sour Soup with Pork Meatballs (4)
Peel n Eat Ginger Lime Shrimp (leftovers) (4)
Hot-n-Sour Soup with Pork Meatballs (leftovers) (4)
Keto Greek Avgolemono (4)
Keto Greek Avgolemono (leftovers) (4)
Dinner
Short Rib Tacos (6)
Stewed Chicken -n- Sausage (4)
Stewed Chicken -n- Sausage (leftovers) (8)
Short Rib Tacos (leftovers) (6)
Short Rib Tacos (leftovers) (6)
Breakfast Florentine Burger (leftovers) (4)
BBQ Meatloaf (6)
Nutrition Facts Per Serving
Calories (kcal)
Fat (g)
Carbohydrates (g)
Protein (g)
Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data: Recipes without nutrition data:
Click on a recipe for more details
Selected Recipe: Selected Recipes:
Ingredient Quantity