Let’s Get Started!
Welcome to your low-carb, high-protein, moderate-fat Recipe Starter Kit! This collection of recommendations and recipes is perfect if you’re new to or restarting a real-foods based (no junk!) way of eating. Your personal range of carbs, proteins, and fats within this type of diet will vary depending on factors like your activity level, preferences, and goals, but this kit will provide you a foundation to learn from and build on.
So start scrolling! And discover foods that will both fill your belly and fuel your understanding of what to eat to feel your best as you navigate your journey toward metabolic and hormonal health.
Our real-food diet is based on animal proteins, such as meat, seafood, and eggs; non-processed, low-starch carbohydrates; and animal-based fats (lard, tallow, butter, ghee) or quality oils (coconut, avocado, olive). Why?! These are the nutrient-dense foods your hormones LOVE! This way of eating not only helps your body MAKE and regulate your hormones, it also helps optimize many biological processes including energy metabolism, blood sugar regulation, immune and stress response, and more.
YOUR MACRONUTRIENTS
Not a chef?! Not a problem. There are a variety of no-cook LCHPMF-appropriate foods that are easy to grab-and-go or mix-and-match for a meal or a snack, while still packing a protein punch! THINK: beef, pork, chicken, turkey, etc. jerky or bars (although alway read your ingredients!); charcuterie or deli meats; your favorite cheese(s); smoked salmon or tinned sardines; or plain yogurt, cottage cheese, or kefir.
YOUR NO-COOK FOODS
YOUR LOW-COOK RECIPES
YOUR SLOW-COOK RECIPES
YOUR CARNIVORE CUISINE
YOUR EGG-CELLENT OPTIONS
YOUR LOWER-CARB, HIGH PROTEIN, MODERATE FAT MEALS
If you’re playing with your macros to find your perfect fit, these five recipes are lower in carbohydrates and higher in fats than the ones below.
YOUR MODERATE-CARB, HIGH PROTEIN, LOWER FAT MEALS
To balance out your fat/ carbohydrate intake for the day, you can mix and match one of these recipes with one of the recipes above for your two primary meals of the day. We find many people benefit from having more carbs in the evening to support a good night’s sleep!
SHAKE IT UP WITH THESE PROTEIN SHAKES!
A protein shake is a great option if you’re having difficulty hitting your protein goal for the day with your meals alone. You can drink protein powder with plain water or shake things up with one of these recipes!
When choosing a protein shake, be sure to choose low-carb (and read the ingredients). Our go-to protein powder is PurePaleo by Designs For Health.
EAT & ENJOY!
You are now well-prepared to shift into the way of eating that will best support your physical, mental, and hormonal health and goals. Be sure to connect with us on social media to share any of the recipes you make and love OR any additional recipes of your own. Tag us @hormonedietdoc with the #LCHPMF on Facebook, Instagram, or Twitter!