just 15g of butter in a coffee in the morning. that's it for butter coffee. this is meant to have zero insulin response. maybe this theory is wrong .. i might try cutting this out.

first meal around midday is typically two eggs and some spinach. sometimes i'll add ham or bacon. main meal is a big salad (dressing is oil+vinegar) plus some meat/fish and a cooked veg such as asparagus or french beans or pumpkin, finished with a selection of cheeses or plain yogurt. the only other dressings i'll use are small amounts of balsamic vinegar or lemon.

the meals are really no different to when i was doing 3+ meals per day .. if anything calories are slightly less.