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Week 4 - Calorie-Controlled Weight Loss (Feb 9-15, 2026)

Feb 9 - Feb 15, 2026

Date Breakfast Lunch Dinner Snack
Mon
Feb 9 		-
  • Keto Shakshuka
  • SINDY: 2 eggs, 1/4 cup peppers, 1 Tbsp oil, 1 oz feta, 2 cups greens w/ 1 Tbsp oil
  • STEVE: 4 eggs, 1/2 cup peppers, 2 Tbsp oil, 2 oz feta, 3 cups greens w/ 2 Tbsp oil

SUNDAY - Keto Shakshuka. SINDY: 490 cal (20g P, 41g F, 8g NC) | STEVE: 980 cal (40g P, 82g F, 12g NC). Sindy: OX BILE 500mg + all breakfast supplements. Steve: all breakfast supplements.

Air Fryer Chicken Thighs + Roasted Broccoli & Cauliflower. SINDY: 720 cal (42g P, 55g F, 9g NC) | STEVE: 1,315 cal (75g P, 100g F, 14g NC). Sindy: OX BILE 500mg. Both: all dinner supplements.
  • SINDY: 1 string cheese + 0.5 oz walnuts
  • STEVE: 1 string cheese + 1 oz walnuts

OPTIONAL (7:30pm). SINDY: 170 cal | STEVE: 265 cal
Tue
Feb 10 		-
  • Protein Pancakes & Eggs
  • SINDY: 2 pancakes, 2 eggs w/ 1 Tbsp butter, 3 turkey bacon, sugar-free syrup
  • STEVE: 4 pancakes, 4 eggs w/ 2 Tbsp butter, 5 turkey bacon, sugar-free syrup

MONDAY - Protein Pancakes & Eggs (5-star!). SINDY: 535 cal (42g P, 35g F, 8g NC) | STEVE: 1,025 cal (78g P, 68g F, 14g NC). Sindy: OX BILE 500mg + all breakfast supplements.
  • Cauliflower Mash
  • SINDY: 6 oz ribeye, 1 cup mash, 1.5 cups asparagus w/ 1 Tbsp oil, arugula salad
  • STEVE: 10 oz ribeye, 1.5 cups mash, 2 cups asparagus w/ 1.5 Tbsp oil, arugula salad

Grass-Fed Ribeye + Cauliflower Mash. SINDY: 805 cal (48g P, 64g F, 10g NC) | STEVE: 1,280 cal (80g P, 100g F, 14g NC). Sindy: OX BILE 500mg.

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Wed
Feb 11 		-
  • Keto Denver Scramble
  • SINDY: 3 eggs, 2 oz ham, peppers, onions, 1 oz cheese, 2 cups sautéed spinach
  • STEVE: 5 eggs, 4 oz ham, peppers, onions, 2 oz cheese, 3 cups sautéed spinach

TUESDAY - Keto Denver Scramble. SINDY: 615 cal (40g P, 45g F, 7g NC) | STEVE: 1,125 cal (72g P, 84g F, 11g NC). Sindy: OX BILE 500mg.
  • SINDY: 6 oz salmon, 1 cup Brussels sprouts, 1 cup zucchini, mixed greens
  • STEVE: 9 oz salmon, 2 cups Brussels sprouts, 1.5 cups zucchini, mixed greens

Baked Salmon + Roasted Veggies. SINDY: 705 cal (45g P, 52g F, 10g NC) | STEVE: 1,235 cal (70g P, 95g F, 16g NC). Sindy: OX BILE 500mg.

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Thu
Feb 12 		-

WEDNESDAY - Keto Sausage & Veggie Breakfast Skillet. SINDY: 695 cal (35g P, 58g F, 8g NC) | STEVE: 1,295 cal (68g P, 107g F, 14g NC). Sindy: OX BILE 500mg.

Keto Beef Stir-Fry + Cauliflower Rice. SINDY: 570 cal (42g P, 40g F, 10g NC) | STEVE: 960 cal (68g P, 68g F, 16g NC). Sindy: OX BILE 500mg.

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Fri
Feb 13 		-
  • Keto Eggs Benedict
  • SINDY: 2 cloud bread, 2 poached eggs, 2 Canadian bacon, 3 Tbsp hollandaise, spinach
  • STEVE: 4 cloud bread, 4 poached eggs, 4 Canadian bacon, 5 Tbsp hollandaise, spinach

THURSDAY - Keto Eggs Benedict. SINDY: 590 cal (30g P, 45g F, 6g NC) | STEVE: 1,090 cal (60g P, 82g F, 10g NC). Sindy: OX BILE 500mg.
  • Keto Chicken Fajitas
  • SINDY: 5 oz chicken, 1 cup peppers/onions, 1 cup squash, toppings, lettuce wraps
  • STEVE: 8 oz chicken, 2 cups peppers/onions, 1.5 cups squash, double toppings

Keto Chicken Fajitas + Spaghetti Squash. SINDY: 780 cal (48g P, 58g F, 12g NC) | STEVE: 1,320 cal (75g P, 95g F, 20g NC). Sindy: OX BILE 500mg.

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Sat
Feb 14 		-

FRIDAY - Keto Frittata (Valentine's Day). SINDY: 605 cal (32g P, 48g F, 8g NC) | STEVE: 1,140 cal (64g P, 88g F, 14g NC). Sindy: OX BILE 500mg.
  • SINDY: 5 oz filet, 4 oz lobster w/ butter, asparagus, cauliflower mash, arugula
  • STEVE: 8 oz filet, 6 oz lobster w/ butter, asparagus, cauliflower mash, arugula

VALENTINE'S SPECIAL - Filet Mignon + Lobster Tail. SINDY: 910 cal (55g P, 72g F, 9g NC) | STEVE: 1,443 cal (88g P, 108g F, 12g NC). Sindy: OX BILE 500mg.

VALENTINE'S DESSERT - High Protein Keto Frosty (share 1 serving). Each gets 220 cal (11g P, 16g F, 2.2g NC).
Sun
Feb 15 		-

SATURDAY - Keto Almond Flour Waffles. SINDY: 475 cal (28g P, 35g F, 9g NC) | STEVE: 835 cal (50g P, 62g F, 14g NC). Sindy: OX BILE 500mg.
  • SINDY: 6 oz pot roast, roasted radishes, limited carrots, Brussels sprouts, pan gravy
  • STEVE: 9 oz pot roast, roasted radishes, limited carrots, Brussels sprouts, pan gravy

Grass-Fed Pot Roast + Vegetables. SINDY: 630 cal (48g P, 42g F, 12g NC) | STEVE: 957 cal (72g P, 65g F, 18g NC). Sindy: OX BILE 500mg.

SATURDAY TREAT - Peanut Butter Protein Balls. SINDY: 2 balls = 170 cal | STEVE: 3 balls = 255 cal

Shopping List

  • Eggs : 5 dozen (60 total)
  • Turkey bacon : 2 packages (32 slices)
  • Italian sausage : 1 lb
  • Chicken thighs (bone-in, skin-on) : 6 large
  • Chicken breast : 2 lbs
  • Canadian bacon : 12 slices
  • Wild-caught salmon : 1.5 lbs
  • Lobster tails : 10 oz total
  • Ham (diced) : 6 oz
  • Grass-fed ribeye steaks : 1 lb (from your beef)
  • Grass-fed filet mignon : 13 oz (from your beef)
  • Grass-fed sirloin (stir-fry) : 13 oz (from your beef)
  • Grass-fed pot roast : 1.5 lbs (from your beef)
  • Butter (grass-fed) : 2 lbs
  • Heavy cream : 1 pint
  • Cream cheese : 8 oz
  • Cheddar cheese (shredded) : 8 oz
  • Feta cheese : 3 oz
  • String cheese : 4 sticks
  • Sour cream : 8 oz
  • Cottage cheese (for frosty) : 8 oz
  • Olive oil : 16 oz
  • Avocado oil : 8 oz
  • Coconut oil : 8 oz
  • Broccoli : 3 lbs
  • Cauliflower : 4 lbs
  • Brussels sprouts : 2 lbs
  • Asparagus : 2 bunches
  • Fresh spinach : 2 large containers
  • Mixed greens/arugula : 4 containers
  • Romaine lettuce : 2 heads
  • Bell peppers (red, yellow, green) : 8 peppers
  • Zucchini : 4 medium
  • Mushrooms : 8 oz
  • Spaghetti squash : 1 medium
  • Radishes : 2 bunches
  • Snap peas : 8 oz
  • Yellow onions : 3 medium
  • Avocados : 6
  • Almond flour : 2 cups
  • Protein powder (unflavored whey) : 1 container
  • Sugar-free syrup : 1 bottle
  • Coconut aminos : 1 bottle
  • Diced tomatoes (canned) : 2 cans
  • Fresh or frozen berries : 1 pint
  • Walnuts (raw) : 4 oz - measure carefully!
  • Macadamia nuts : 4 oz (for protein bars)
  • Natural peanut butter (no sugar) : 8 oz
  • Fresh garlic : 2 bulbs
  • Lemons : 4
  • Fresh dill : 1 bunch
  • Fresh ginger : 1 knob