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Your free LCHF 7 day meal plan!

We’ve created a comprehensive 7 day meal plan that can be adapted to suit your food preferences and tastes. You can use it as a guide and change up the recipes from our cookbooks!


Download it now!

The meal plan is suited for beginners which you can use a guide and change up the recipes, as long as you;

– Stick to green list food items (download RMR food lists here)

– eat when hungry only until satiated not FULL – don’t eat if you’re not hungry

– if suitable for you, try not to go over 20 grams of carbs a day

Once fat adapted, you will require far less food and won’t be hungry enough to eat what’s in the plan… so listen to your body, only eat when hungry and adjust meals accordingly. Soon you will likely be able to skip breakfast altogether and naturally fast for longer in between meals. You may only eat 2 smaller meals a day… The aim is to eat adequate fats in each meal to keep you fuller for longer so you won’t need to snack in between meals.

However, when starting out, in your first week in particular, some people may feel hungrier than usual as their body shifts from burning carbs to burning fat. This is normal and that is why the meal plan prepares you for your first week…

We’ve included recipes for breakfast, lunch, dinner, snacks and broth – all the essentials you need to get started!

Some videos of the recipes in our meal plan:

Mexican Stuffed Zucchini –

Scrambled eggs, avocado and bacon –

French onion dip –

Butter chicken – slightly different recipe used in this video, but same method applies

Mozzarella baked chicken

Our number 1 tips before you start on your LCHF journey is: TAKE YOUR MEASUREMENTS (and also a set of ‘before’ photo’s even if you never plan on sharing them with anyone but yourself).

How you will feel once you’re fat adapted is the biggest indication on how you’re going, not the scales.  Sometimes you can lose centimeters but won’t see any loss on the scales so track how your clothes are fitting and take your measurements but ditch the scales!

Make sure you join our Facebook Group for more information, support and guidance with the meal plan!

12 comments on “Your free LCHF 7 day meal plan!

Carla Dionisio says:

Doing it again!

Carla Dionisio says:

Trying it again!

Jo says:

Yes please

Thermo Foodie and The Chef says:

Did you get the download?

Karen Du preez says:

Yes please, so looking forward to it

Alanna Mooney says:


Julie says:

Can’t wait, need to get organised. Thank you

Monica says:

I have tried to download multiple times over past couple weeks but never recieved the email, please help

Thermo Foodie and The Chef says:

Hi Monica, sometimes the email hides in junk mail folders. If you’ve checked and it’s not in your spam/junk folder email us and we will send it to you 🙂

Barb Perry says:

I did not receive the download either

Thermo Foodie and The Chef says:

Sometimes the meal plan email gets stuck in junk mail / spam folders. Please check there. If no luck, email us and we will happily send it to you 🙂

Gillian says:

Love following your facebook page learn so much?

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