5 Day Tactical Push Weight Loss & Detox Lunch Plan

5 Day Tactical Push Weight Loss & Detox Lunch Plan

Follow the recipes, do not drink alcohol, sodas, or use any form of artificial sweeteners. I recommend use of cast iron or clad stainless steel pans, not non-stick, for all cooking.  Use only whole fats.  Never use hydrogenated oils, or any vegetable oils, canola, soy, sunflower, corn, and cottonseed oils being the most common.

These are the good fats you should use: *  For high temperature cooking use, Lard,* bacon fat,  goose, duck fat or coconut oil.  Cooking at medium temperature, up to 350 degrees Fahrenheit use butter, and or olive, peanut, palm, macadamia, or hazelnut oils or of course those listed above.  In dressings (not cooked or heated) use walnut, flax sesame, and wheat germ oils, as well as any in the above list.

The last listings are 2 video recipes, Organic clean & Healthy Mayonnaise Home-Made, Live Blue Cheese Dressing, and one post recipe, Safe & EZ Ketchup.  I find it essential to make my own dressings and sauces, because store-bought ones have many horrific ingredients, and home-made taste so much better!

Continue using any of my green recipes for weight loss, yellow for maintenance, and red for special occasions.

1. Asparagus & Shiitake Mushroom Ginger Garlic Beef steam fry with Coconut oil. All vegetables were purchased on Saturday at the Modesto Certified Farmers Market.

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  • Quick meal: For two:
  • 4-5 shiitake mushrooms
  • 1 bunch asparagus
  • 3-4 cloves fresh garlic
  • 1 inch fresh  ginger
  • pinch Real Salt* (sea salt)
  • 3/4 lb lean beef
  • coconut oil for cooking

Wipe mushrooms with a damp towel to clean, remove steams & discard, tear tops into pieces.  Cook each group separately on medium, coat each group with 1 teaspoon coconut oil & steam until just tender, time will very use your own judgment.  Combine and enjoy.  Optional sauce, suggestions, San-J* Organic Tamari, or Szechuan.

2. Grilled Grass-fed Beef & Grilled Eggplant with Home-made Pesto & Fiscalini’s Best Cheddar

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  • Make https://pamstacticalkitchen.com/2013/05/22/hand-cut-pesto-2/  Hand Cut Pesto or use a ready-made one with ingredients you trust.
  • Good quality local olive oil, best with lest amount of processing and nonGMO
  • Fresh from, garden, Farmer’s Market, or Co-op Eggplant
  • Quality local cheese
  • Local  grass-fed ground beef
  • Unrefined sea salt

Clean and slice eggplant about 1/3-1/2 inch thick, coat with olive oil & a touch of salt. Make a 1/2 inch thick or so beef patty. Grill both, just charring the beef on one side, not cooking thru. When done remove and spread a layer of the crumbled beef, then Pesto over grilled eggplant, top with grated cheese, and broil until golden.

3. Zucchini Spaghetti for One


Grow zucchini or buy it fresh from the Farmer’s Market.  The idea for this came to me when I was thinking of all the beautiful tomato sauce, I’ve made, and our zucchini.   If you don’t have a food mill to separate the tomato steeds and skins, just cook them down a bit then press them thru a strainer as shown in the last picture. The portions are just one serving, because I had no clue how it would turn out.  It was fabulous, and I think I guessed right on the portions, all though next time I’ll use a bigger squash.

1 fresh zucchini shredded

For spaghetti sauce

  • 1/2 cup home-made tomato sauce or quality canned sauce
  • 2-4 cloves garlic
  • Unrefined sea salt & fresh ground black pepper
  • Fresh herbs, I like Basil & Oregano
  • 1/4 cup grass-fed ground beef with garlic, salt & pepper to taste
  • 1 pat sweet butter (best from grass-fed cows)
  • Sautéed onions, peppers, mushrooms, and olives optional

Spread shredded zucchini on clean tea towel.  Wring, twist, and snake it to get as much water out as possible.  Spread across a cookie sheet, and place in a low oven 15-20 minutes, check, to keep from burning.

To make sauce, simmer down the tomato sauce 5-10 minutes, add fresh pressed garlic, salt & pepper.  Simmer meat on med-low in butter, also adding garlic, salt & pepper.  When lightly cooked, add to sauce with torn pieces of fresh herbs.  Sautéed onions, peppers, mushrooms, and olives, are an option.  Placed the baked zucchini on plate, top with spaghetti sauce, top with dry cheese.  Enjoy!

4. Stress Free Lunch


This is a quick, lunch and fun, full of natural probiotic.  The  dry salami is fermented the old way, with lactic acid starter culture, aged gouda cheese, good fermented pickles, beats, and sauerkraut.  I also added a p~ate, for liver and fresh apples.  The drink is a herb infusion of hibiscus & cinnamon.

5. Warm Walnut Chicken Salad

  • 002
  • Left over chicken, from roasting
  • 1/2 Cup chandler walnuts
  • 2 Tablespoons butter from pastured cows
  • lettuce greens
  • bits of whole milk cheese
  • hard-boiled egg
  • pickled beets probiotic best, prickled in fresh whey and, or unrefined sea salt

Warm butter on low heat, cook nuts 1-2 minutes, add broken up chicken pieces, stir and turn off heat. Lay a bed of lettuces on plate, and top with chicken and nut mixture.  Break cheese prices on top, garnish with egg slices and beets.

6. Hot Lunch


Chicken Soup

That’s steam and aroma fogging up the photo, once you’ve had this you’ll never go back to canned.

After roasting a chicken, save the drippings from the roasting pan and some good meat and set aside.  Put all the remaining bird, everything fat, skin, bone, meat, in a crock pot or on the stove, cover with cold water, add about 1 tablespoon of vinegar, and soak for 1-2 hours, gently cook for 24-48 hours on very low heat.  If you have vegetables (except in the broccoli or cabbage family they make broth bitter ,[but you can add them at the end], that are old or not pretty or what ever, clean them up and add too.

What you’ve done now is suck out all the great flavors and nutrients, so you toss everything but the broth.  Decant and refrigerate,  when cold, skim off the top layer of fat, now sauté your favorite vegetables, and add them along with the good meat you set aside.  Enjoy, this is truly a wonderful food, and great now during winter season.  It’s well-known to help with a cold or flu too.

7.  Left over pulled pork & added vegetables

001     Left over pulled pork from the big game meal, worked great with some lightly sautéed vegetables and sauce for lunch.

This is cooked in olive oil at med-low, we added a little left over BBQ sauce and fermented soy sauce at the table for a beautiful, quick meal.

There are 2 video recipes below and 1 post recipe that I can’t live with out, Ketchup, Mayonnaise and Blue Cheese Dressing.  Olive oil (good cold pressed extra virgin nonGMO)  with balsamic vinegar, is ok for dressing sometimes, but I just can’t stomach a dry sandwich.

A.  Organic clean & Healthy Mayonnaise Home-Made

002                                          Easy Home-Made Mayonnaise

               Organic clean & Healthy Mayonnaise Home-Made click to see video recipe.

It’s becoming more important to eat clean.  This makes clean home-made mayonnaise essential.  For years now I’ve tried so many different recipes, but this is the one that’s the easiest, and best for me. Believe me I’ve tried lots of other recipes, some where ok, but this one is great, and never fails me, plus I like it.  It’s important that the oil not have an overwhelming strong taste, like olive, or flax, not really a mayo flavor. The left over egg whites can be used up in lots of other recipes.

Post Script

For some reason, egg size perhaps, I’ve had to increases this to a total of 3 egg yolks. 11/16/13

B.  Live Blue Cheese Dressing

Live Blue Cheese Dressing

Live Culture Blue Cheese Dressing, click to see video recipe.

C.  Safe & EZ Ketchup

Cook down 4 tablespoons cider vinegar, 8 tablespoons organic coconut sugar on low until dissolved.  004005

Add 8 tablespoons organic tomato paste. If it’s not sweet enough add 1-2 tablespoons of organic maple syrup or organic raw agave nectar to your taste, add pinch of the spices you like.  I used sea salt, allspice, and cayenne pepper.   006007

Coming soon and to be added to this post as when published: * *

  • Lard is a Super Food     Good Fats/ Bad Fats
  • Video,   Lard Toxic Waste or Super Foodgoogle – k2 unlimited content

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