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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!
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:
Meal Plans:
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.
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) |
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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.
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) Protein Angel Food Cupcakes (6)Protein Angel Food Cupcakes (leftovers) (6) | Protein Angel Food Cupcakes (leftovers) (6) |  PSMF Chocolate Pudding (2) |  Hot-n-Sour Soup with Pork Meatballs (leftovers) (4) ASIAN CHICKEN SALAD (2) | 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) |
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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) |
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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 |
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| 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) |
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