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Weekly Shopping Lists
A preview of weeks 1–4. All 13 weeks are included when you purchase the full plan.
Week 1 — Adaptation
Keep it simple. Your body is adjusting. Stick to the fattiest cuts.
- 2 lbs ground beef (80/20)
- 4 ribeye steaks
- 1 lb bacon (no sugar)
- 12 eggs
- 1 lb butter
- Sea salt
Week 2 — Settling In
Energy starts returning. Add variety if you want, but plain beef still works.
- 2 lbs ground beef (80/20)
- 2 NY strip steaks
- 2 lbs pork belly
- 12 eggs
- 1 lb butter
- Beef tallow (for cooking)
- Sea salt
Week 3 — Building Rhythm
You should feel noticeably better. Hunger patterns are stabilizing.
- 3 lbs ground beef (80/20)
- 2 ribeye steaks
- 1 whole chicken
- 1 lb bacon (no sugar)
- 18 eggs
- 1 lb butter
- Sea salt
Week 4 — End of Adaptation
Fat adaptation is nearly complete. Cravings should be minimal.
- 2 lbs ground beef (80/20)
- 2 lbs lamb chops
- 1 lb pork ribs
- 12 eggs
- 1 lb butter
- Beef liver (4 oz, optional)
- Sea salt
Weeks 5–13
9 More Weeks Included with Your Purchase
The $27 plan includes all 13 weeks of shopping lists, the full 90-day meal schedule, the Quick-Start Guide, and the Progress Tracker.
Get the Full Plan — $27