7 Day Keto-Alkaline Menu Plan 4
Connect
Grateful for:
Cheer Word:
Connect
with:
Movement
today:
Oxytocin *
Morning
Mid-day
Evening
1
2
3
4
5
6
7
Good
Morning KA
Shake☺
Frittata with
sauteed
spinach
Good
Morning KA
Shake ☺
Kale and
Linguisa Soup
Good Morning
KA Shake 2 sc
☺
Anytime salad,
with pumpkin
seeds, nuts,
Chicken
Good
Morning
Shake 2sc☺
Arugula and
Chard Salad
(opt. protein)
Good
Morning
Shake 2sc☺
Swiss Chard
and Bacon
Pan Seared
Ribeye
w/Broccoli
Baked Sea
Bass (white
fish) top with
tahini, nuts;
asparagus
KetoAlkaline
Protein shake
1 sc with
greek salad
Roasted Herb
Chicken +
Mustard
Greens
Sweet Potato
and Ginger
soup
Good
Morning
Shake ☺
Avocado
stuffed with
tuna salad.
Sauteed beet
greens
Chicken Soup
(no rice)
Good
Morning
Shake ☺
Anytime
salad, with
sesame
seeds, nuts,
chicken
Chicken Soup
(no rice)
pH
Ketones
Water
MM/b/acv
#Hrs Sleep
Weight
Bowel Mvt
Today was great
day because:
© 2016 Dr. Anna Cabeca
Fill In
w/ your
options
Dr. Anna’s “Magic Sleep Menu”
AKA “Sleep Your Way to the Top” menu
*Vegetable mineral broth can be substituted for bone broth.
**Add minerals (MinRx by Xymogen) if difficulty staying alkaline
***Request vegan or vegetarian meals
****KA shake can substitute any meal
*****This week, we are increasing Magnesium and Tryptophan rich foods to help with sleep
******There are only 7 menu options on this plan; you may pick from Week 1-3 plans if you want to substitute.
Sleep enhancing foods to add:
Turkey
Salmon
Oysters
Sesame Seeds
Pumpkin Seeds
Pasture-raised meat, poultry
Eggs
Chard
Spinach
Additional Meal ideas:
Vegetable medley with rolled lunchmeat
Smoked salmon with capers, tomatoes and onions
Oysters steamed, served with roasted brussel sprouts, red pepper, seaweed salad
Sopressata with cheese, olives, greens
Tahini topped fish sauteed with garlic in coconut oil or ghee served with sautéed spinach or kale, bell pepper
Turkey or prosciutto wrapped avocado
Grilled meats or seafood with grilled vegetables
Celery stalk filled with almond butter or tuna or chicken salad
© 2016 Dr. Anna Cabeca
Sushi rolls without the rice
Kale chips
Tomato, parsley, cucumber, salad dressed with mashed garlic, lemon juice, olive oil dressing. Can Add avocado and red pepper
Basic Dr. Anna’s Keto-Alkaline (KA) Good Morning or anytime Shake Recipe
1-2 scoops Dr Anna’s Keto-Alkaline Protein Shake
1 tbsp MCT or Coconut oil
2 scoops MightyMaca
8 oz. water
Great tasting Keto-alkaline additions for your smoothies (mix and match): [Sleep inducing ingredients in bold]
Fresh ginger
Avocado
1 tbsp fresh ground flax seed or chia seeds
Almond butter
Tamarind
Kale/Spinach/other greens
Mint
Cilantro
cucumber
celery
coconut water
coconut milk
cinnamon
cardamom
Pomegranate
Pumpkin seeds
Ice cream (just kidding!)
Cooking Tips:
I bake on parchment paper or in glass or corningware to make cleaning easy.
© 2016 Dr. Anna Cabeca
Sauce pans I recommend are stainless steel and I saute and cook on cast iron pan as well.
Use ghee, butter from grass fed cows, coconut oil or avocado oil for cooking and sauteing
Extra virgin olive oil (EVOO) is excellent on everything practically but don’t cook with it. Ok at low temps or adding before serving.
Ideas while travelling or on the go:
Salmon jerky or free range jerky meats
Cans of wild sockeye salmon or tuna
Pre packaged olives
Nuts & seeds
Nori
Ultimate Keto Coffee or Tea Recipe:
INGREDIENTS (1 SERVING) (p 100 Martina’s 14 dayVegetarianPrimalKeto plan)
• 1 cup brewed coffee or tea
• 1 tbsp extra virgin coconut oil or MCT oil
• 1 tbsp unsalted grass-fed ghee (15 g/ 0.5 oz)
• 3 egg yolks (leave out if vegan)
• 1 tbsp of gelatin, hydrolyzed which does
• 1⁄4 - 1⁄2 tsp cinnamon
• 3-5 drops of stevia
• 2 tbsp coconut milk
not cause liquids to gel
INSTRUCTIONS
Place everything into a blender: hot coffee, coconut oil, ghee, gelatin (collagen), cinnamon, stevia, coconut milk and egg yolks (don’t worry,
they won’t cook). Pulse until smooth. That’s it - done!
NOTE:
If a recipe calls for raw eggs and you are concerned about the potential risk of Salmonella, you can make it safe by using pasteurized eggs.
To pasteurize eggs at home, simply pour enough water in a saucepan to cover the eggs. Heat to about 140 F / 60 C. Using a spoon, slowly
© 2016 Dr. Anna Cabeca
place the eggs into the saucepan. Keep the eggs in the water for about 3 minutes. This should be enough to pasteurize the eggs and kill any
potential bacteria. Let the eggs cool down and store in the fridge for 6-8 weeks.
These new recipes are from Amanda Love, a chef Dr. Anna has worked with before. They are
from her book: Amanda Love’s Seasonal Menu Plans ©2014 at AmandaLove.com
Pan-Seared Rib Eye Steaks
2–4 grassfed rib eye steaks, about 2”
thick, brought to room temperature before
cooking
1 tablespoon ground coriander, either
previously ground or freshly ground in a
mortar and pestle
2 teaspoons good salt
1 teaspoon freshly ground black pepper
2 tablespoons butter or ghee
1.
2.
3.
4.
5.
6.
About an hour before cooking, remove steaks from refrigerator to bring to room temperature.
Grind coriander if not already ground and combine with salt and black pepper in a small bowl
Cover each side of the steak with a generous coating of the spice mixture.
Over medium-high heat, add butter or ghee to cast iron skillet. Let get very hot, but not smoking, before adding steaks.
Cook steaks for about 2 minutes on each side for medium rare or for 3–4 minutes on each side for more well done, allowing a nice crust to form on each side. It
is helpful to place a splatter guard over the pan.
Remove from pan and let rest 5 minutes before serving. Pour pan juices over steaks,if desired.
Roasted Herb Crusted Chicken
1 (4–5 pound) whole organic or pasture-raised chicken
•2 tablespoons fresh chopped herbs –rosemary, thyme, sage, lavender (any or all)
•3–4 cloves of fresh garlic, minced
•2–4 tablespoons of extra-virgin olive oil, softened butter, coconut oil or ghee
•1 teaspoon good salt
•1 teaspoon black pepper
© 2016 Dr. Anna Cabeca
•1 lemon, halved
1.Preheat oven to 375° F.
2.Wash your chicken and pat dry. Remove any organs or gizzards.
3.Mince herbs and garlic and mix together with fat of choice in a small bowl. Add salt and pepper to mix. Rub all over chicken, inside cavity and under skin. To get
under
skin, you will have to wrestle the skin loose from the meat and slide your hands inside. Place lemon inside cavity.
4.Place chicken in a glass baking dish and roast uncovered for 2 hours. Chicken is done when a thermometer registers 180°F. Once it is fully cooked, remove chicken
and let rest for about 10 minutes before carving.
Mustards with Cream & Nutmeg
•1 bunch mustard greens, washed and stemmed
•¼ cup organic heavy cream (try butter, ghee or coconut oil if you can not use cream)
•1 teaspoon ground nutmeg
•1 teaspoon white pepper
•Good salt to taste
1.Bring 2-inches of water to a boil in a medium-sized pot with a steamer insert.
2.Slice the mustard greens into large strips, removing the tough, fibrous part of the stem.
3.When water comes to a boil, add mustards and cover with lid, steaming for 3–5 minutes or until fork tender.
4.Place steamed mustards into bowl and add cream, nutmeg, pepper and salt. Stir together and serve.
Swiss Chard with Olive Oil & Umeboshi Plum Vinegar
•1 bunch Swiss chard (or kale, collard greens, mustard greens, dandelion, or winter spinach or any other seasonal greens)
• 1–2 tablespoons extra-virgin olive oil
• 1–2 tablespoons umeboshi plum vinegar, apple cider vinegar, or lemon juice
1.Bring 2-inches of water to a boil in a medium-sized pot with a steamer insert.
2.Wash greens and cut center stems out. You can cook the stems; just add them to the pot first and allow more cooking time.
3.Place three or more leaves on top of each other and slice horizontally in long 1-inch strips. Slice once more lengthwise until all the greens are cut.
4. Once water has come to a boil add greens to pot and place lid on top. Steam for 1–2 minutes or until the greens are bright green and tender. When a fork or knife
pokes through greens easily, the greens are ready.
5. Remove from pot and place in bowl. Toss with 1–2 tablespoons olive oil and 1–2 tablespoons umeboshi plum vinegar or sour condiment to taste.
© 2016 Dr. Anna Cabeca
Chicken Soup with Wild Rice & Italian
Herbs (take out rice) *** BIG BATCH FOR TWO DAYS***
•1(3–4pound)whole organic or pastureraised chicken
•4 quarts filtered water (16 cups), or less
depending on size of slow cooker
•1½ tablespoons good salt, divided
•1 cup wild rice, rinsed. Prior to cooking,
soak rice in a bowl covered with water for 4
hours or overnight (soaking rice is optional,
but it will increase it’s digestibility)
•1 onion, diced – red, white or yellow (about
2 cups)
•4 carrots, peeled and sliced into rounds
about ½” thick (about 2½ cups)
•4 stalks celery, ends trimmed and sliced
about ½” thick (about 1¾ cups)
•1½ tablespoons butter, extra-virgin olive
oil, coconut oil or ghee, divided
•1 teaspoon each fresh Italian herbsparsley, sage, rosemary, thyme (or ½
teaspoon dried herbs)
1.Rinse off whole chicken and discard bag of gizzards (or save for later use), if included. Place whole chicken in large slow cooker. Cover with water and add 1
tablespoon
salt
and
wild
rice.
Water
should
cover
the
chicken completely depending on size of your pot, but know the chicken may float as it is cooking until it begins to break down and get tender.
2.Turn the heat on high and partially cover to bring the soup up to heat. As soon as it is simmering, turn it down to low heat. It should be bubbling very slowly.
3.Simmer on low very slowly for 6-8 hours until it begins to fall apart easily when you poke it with a fork, or a drumstick or wing is easily pulled from joint.
4.Meanwhile, melt butter or oil in skillet over medium heat. Add onion, carrots, celery, and remaining salt; cook and stir until veggies are tender and slightly brown,
about 15-20 minutes.
5. Once chicken is tender, remove from slow cooker and place on a baking sheet to cool. Once cool, process by hand and separate all bones and skin from meat, setting
aside meat. Save bones and skin for future stock making or discard.
6. Turn heat off and add meat back into slow cooker along with the sautéed veggies and herbs. Season to taste with salt and pepper and additional spices or herbs.
Serve and enjoy.
© 2016 Dr. Anna Cabeca
Arugula & Chard Salad with Roasted Beets, Pumpkin Seeds and your choice of protein
•5 ounces arugula (about 5 cups)
•1 cup steamed beets, sliced into
matchsticks or small dice (about 1 medium
beet)
•½ cup crumbled feta cheese
•¼ cup toasted pumpkin seeds
Rosemary Vinaigrette
•¼ cup white balsamic vinegar (or any good
balsamic will do)
•1 tablespoon raw honey
•1 clove garlic, pressed
•1 pea size amount of Dijon mustard
•1 teaspoon minced rosemary
•1 teaspoon good salt
•10 grinds of black pepper
•½ cup extra-virgin olive oil
1.In a large salad bowl, add arugula, steamed beets, feta cheese and pumpkin seeds.
2.For the vinaigrette, combine all ingredients into a mason jar. Cover with lid and shake.
3. Top salad with a few tablespoons of dressing and toss or serve salad on individual plates and pass dressing around.
Note: Omit cheese for dairy free
Swiss Chard and Bacon Frittata
•5 slices bacon (roughly half of a pound),
sliced into 1” pieces
•½ red onion, small dice (about 1 cup)
•½ bunch Swiss chard (about 3 leaves),
washed, dried, and chopped into ½” pieces
•10 free range, pastured or organic eggs
•½ cup heavy cream, whole milk, half and half, (raw and/or organic preferably) or full fat coconut milk
•¼ teaspoon good salt
•½ teaspoon black pepper
© 2016 Dr. Anna Cabeca
•1 teaspoon ground nutmeg, divided
•¼ cup grated cheddar, crumbled feta cheese or shredded Parmesan, ideally raw (optional)
1.Preheat oven to 350° F. Adjust rack to top rack of oven.
2.Heat cast iron skillet or oven proof skillet over medium-high heat.
3.Sauté bacon and onion together for 15–20 minutes, stirring occasionally, until bacon is crispy and onions are soft and lightly browned.
4.While bacon and onions are sautéing, beat eggs with dairy (or coconut milk), salt, pepper and ¾ teaspoon nutmeg.
5.When bacon-onion mixture is ready, add ¼ teaspoon nutmeg and stir for one minute.Add Swiss chard to skillet. Using tongs, toss the greens with bacon-onion
mixture until greens are wilted, about 5 minutes.
6.Pour egg mixture into skillet and sprinkle on cheese, if using.
7.Cook on stove top for 1–2 minutes, until edges begin to set.
8.Transfer to oven, baking 10–15 minutes, until center is set
9. Remove from oven, cool and slice into wedges.
Note: Omit cheese if dairy free
© 2016 Dr. Anna Cabeca