Dave Palumbo Keto Diet for Women

For women under 130lbs (60kgs)
Alternate 1 day on Diet 1..... 2 days on Diet 2 and then repeat.

Diet 1
•Meal 1 - 12 egg whites
•Meal 2 - 40g whey protein
•Meal 3 - 170g chicken with 1 cup asparagus or green beans
•Meal 4 - 170g white fish (fluke, flounder, sole, ect.) With a green salad with vinegar & mustard (no olive or macadamia nut oil)
•Meal 5 - 35g whey protein or 12 egg whites

Diet #2
•Meal 1 - 2 whole (omega-3) eggs with 6 egg whites
•Meal 2 - 35g whey protein with 1 tablespoon all natural peanut butter
•Meal 3 - 170g chicken with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)
•Meal 4 - 170g salmon, swordfish, or red meat with a green salad (no tomatoes, red peppers, or carrots) with 1 tablespoon of olive oil or mac nut oil and vinegar
•Meal 5 - 35g whey with 1 tablespoon all natural peanut butter or 2 whole (omega-3) eggs with 6 white

For women over 130lbs  (60kg's)
Meal 1 - 2 whole (OMEGA-3) Eggs with 6 egg whites
Meal 2 - 35g Whey protein Isolate with 1 tablespoon all natural peanut butter
Meal 3 - 170g chicken (or turkey) with 1/4-cup (1oz) cashew nuts, or almonds, or walnuts (vary it)
Meal 4 - 140g salmon, swordfish, or RED MEAT with a green salad (no tomatoes, red peppers, or carrots) with 1 tablespoon of Olive Oil or Mac Nut Oil and vinegar
Meal 5 - 35g Whey Protein Isolate with 1 tablespoon all natural peanut butter or 2 whole (OMEGA-3) EGGS with 6 whites
You should have a cheat meal once per week (in place of meal #5).

Macro Breakdown
(Different to other Keto diets)
Fat 58%
Protein 32%
Carbs 10%

Keto Meringues

Ingredients
250mls Egg Whites
1 Tbs Cinnamon
2 tsp Vanilla extract
5 tsp Sweetener (Hermestas)

Method
Pour eggs whites into a bowl on beat until soft peaks form, gradually add in Cinnamon, Sweetener and Vanilla and continue beating until a firmer trail forms behind beaters.
Preheat oven to 100 degrees
Spoon mixture onto a greased tray and bake at 100 degrees for the first 10 mins, then set oven to 90 degrees and bake for another 2hrs. The idea is to remove all moisture slowly. Check occasionally, they will firm up but will be fluffier than normal meringues.

Alternatively, instead of Cinnamon, add finely ground coffee granules to make Coffee Flavoured Meringues. Or leave out the spices and have them plain, top with whipped cream!

Keto Bread: Flaxmeal Bread

Ingredients
2 cups Flaxmeal
1 tsp Bicarb Soda
5 egg whites (5 tbs)
1/2 cup water
1/3 cup Macadamia Oil (olive and coconut can also be used)
1 tbs Sweetener
Pinch of salt
Optional: add cinnamon and top with Oats
Method
Combine the dry ingredients, then combine the wet.
Work into a dough
Spread into a small loaf pan or make into muffins.
Bake on 160 degrees fan forced for 15-20 until the bread bounces back.
I rolled this into 12 muffins.
Note: the original recipe instructed 1 Tbs of Bicarb, this was too much as was all I could taste.