ENERGY POD PLANS
DURATION
2 Weeks
LEVEL
Easy
GOAL
Weight Normalization
EQUIPMENT NEEDED
None
1. Overview
The Energy Pod Plan is for anyone who leads a productive life and doesn't have time for nonsense. This is for those who seek results and will serve as a blueprint to a healthy lifestyle. After spending countless hours in scientific research, conversing with top experts in health, fitness and nutrition and looking at the latest in food science, this plan will make you feel good and provide results.
WHAT TO EXPECT
SIMPLE & EASY FOODS
We will use foods that are easy to access and can be modified based on your preferences.
GREAT FOR TRAVELERS
Once you learn the basics, you can create the recipes on the fly or obtain them nearby
HEALTHY
All our recipes unique contain healthier ingredients and processes that suit health goals
QUALITY INGREDIENTS, QUALITY SCIENCE
What you are getting is a by-product of good science and good ingredients. Nothing less than that!
2. Five Pillars to Success
1. MINDSET
No journey is easy. In fact, embracing our struggles is the first step to valuing our results. At the same time, pushing ourselves to the extreme can break us. Only the person in the mirror can tell us our limits, when to push past them and when to smartly take another route. There will be days of negativity and positive joy. They are both part of the journey. Observe them and understand them and don't let them manifest your thoughts that you are anchored to either of them or you will end up in disappointment. Live in the moment and look ahead for a better future.
2. MOTIVATION
"Victorious warriors win first and then go to war, while defeated warriors go to war first and then seek to win." ~ Sun Tzu
Mindset and motivation will be your allies in this journey. We will give you both for the next two weeks.
3. FIND YOUR PURPOSE
Making a change is something not everyone wants to do. You will have to find a purpose or more to understand why you are doing what you are about to do. Life is a beautiful experience and it's never too late to look ahead. Do your best as the best is all you can do. Write down your purpose and put it in a place where you can see every day. This is your first thing done.
4. SHATTER OLD BONDS
If this is your first transformation, the people closest to you may be the ones who will impede your progress. You may have to burn some bridges but make some new bonds with people who are on a similar journey as you are. The goal is to focus on yourself and then become a beacon of change for others to follow. Sometimes this will require sacrifice and a complete change of your environment. You will have to focus on your goals and say "no" to those who will try to pull you back in. Making a change is never easy and it won't be pleasant but the long term rewards are worth it.
5. CREATE NEW BONDS
When you root out what is holding you back, you must find good relationships that bring value to your life and are on a similar journey as you are. You can find this in our Ketogeek community or join a local fitness community that shares a similar lifestyle. Surround yourself with people who are on a journey of self-improvement, both mentally and physically. Find like-minded individuals who are open to change, learning and growth.
This is a huge step and very important. This would include finding a new friend, family members and potentially even a new partner if your life needs such a drastic change. Spend time with those who understand your dream and are supportive of it. Weed out the others and don't waste your time on those people.
3. Thinking Beyond Nutrition
BE PRODUCTIVE & VALUABLE
If this is the first time you are starting a diet plan or have done similar plans, this might also be a great opportunity to focus on other aspects of life. Focus on becoming a better human being and practice kindnesss and empathy.
TRAIN THE BODY AND MIND
You can also tag along a physical routine such as gym, yoga, crossfit or anything that provides you a constructive activit on the side.
KEEP LEARNING AND SIMPLIFYING
You will be provided with several recipes during this meal plan. Focus on learning about food and trying to simplify the recipes over time.
4. Foods & Beverages
-
Meat
-
Snack & Nuts
-
Dairy & Eggs
-
Seasonings & Sweeteners
WHAT IS MEAT
Meat is the edible part of an animal with inedible parts such as skin and bones removed.
Meats are a great source of healthy proteins and fats and hence provide your body with energy and building blocks for your body.
Use shelf-stable foods for your snacks or on-the-go while consume cooked or refrigerated ready to eat foods at home.
REQUIRES COOKING
- Steak
- Eggs
- Fish & Shellfish
- Tofu (Vegetarian)
- Soy (Vegetarian)
- Canned Meat
- Turkey
- Bacon
REFRIGERATED READY TO EAT
- Pre-Cooked Meats
- Pre-Cooked Sausage
- Salami
- Lunch Meat
SHELF STABLE READY TO EAT
- Low/No Sugar Jerky
- Pemmican
- Biltong
- Bacon Jerky
- Pre-Cooked Sausage
- Turkey
- Pork Rinds
SNACKING
Good snacks can make or break a diet. They can either help you stick to a diet or can be counterproductive. In this meal plan we will show you how to make your own snacks but you can also consume some readily available ones.
TYPES OF SNACKS
- 100% Cheese crisps (No added sugar)
- Energy Pods
- Pork Rinds
- 80% Chocolate
NUTS
Nuts are rich and well rounded in nutrients, very filling, tasty and shelf stable. They will become a main part of your diet as snacks or part of a recipe
TYPES OF NUTS
- Peanuts
- Walnuts
- Cashews
- Pine Nuts
- Macadamias
- Almonds
- Brazil Nuts
DAIRY
We will focus on richly structured forms of dairy ie. cheeses and yogurts. You can either use these in a recipe or eat them as a
TYPES OF DAIRY
- Hard Cheeses
- Soft Cheeses
- Cheese Sticks
- Cheese Crisps (Cheese only ingredient)
- Greek Yogurt
- Energy Pods
- Pork Rinds
- 80% Chocolate
EGGS
Eggs are amazing source of proteins, fats and micronutrients that can be cooked standalone or added to a recipe as an ingredient.
TYPES OF EGGS
- Scrambled eggs
- Boiled eggs
SEASONINGS & FLAVORS
We encourage you to season your foods with low or zero calorie sweeteners, salts, spices and various condiments. Food should taste good! Though there are more sweeteners but for the sake of simplicity, we will stick to theones on this list
SOURCES
- Salt
- Spices
- Erythrtiol
- Monk Fruit Extract
- Sugar-Free Sauces
- Hot Sauce
- Honey (1-2 teaspoon per day tops)
-
Drinks
-
Fats & Oils
-
Vegetables & Fruits
NON-ALCOHOLIC DRINKS
For drinks, the best option will be sticking to zero calorie sweetened or unsweetened beverages.
TYPES
- Diet Soda
- Sparkling Water
- Water
- Tea
- Coffee
ALCOHOLIC DRINKS
Alcohol is not a health drink but it's best to consume low alcohol, low sugar and low calorie drinks in rare special occasions. It's best to avoid it on this plan.
TYPES OF EGGS
- White wine
- Red wine
- Hard Liquor
- Light beer
ROLE OF FAT
Fats are a very compact source of energy. You can use them sparingly to aid in cooking or in recipes.
TYPES OF FATS
- Olive oil
- Ghee
- Lard
- Butter
- Avocado oil
- Coconut oil
OTHER SOURCES
- Meat
- Nuts
- Olives
- Avocado
VEGETABLES
Vegetables are optional but if you enjoy the taste of them, you can add them to your diet as a side or decorative purposes.
TYPES
- Asparagus
- Broccoli
- Spinach
- Kale
- Cucumber
- Brussel Sprouts
- Endives
- Tomato
- Cauliflower
- Green Beans
- Chard
- Mushrooms
- Zucchini
- Celery
- Olives
FRUITS
On this plan, we will focus on low sugar fruits.
TYPES
- Strawberries
- Blueberries
- Raspberries
- Most berries
5. Pick A Plan
Two Meal a Day
2 Week
For those who lead a busy life and like to have two large meals a day
No Cooking
1 Week
Minimally prepared meals that require practically no cooking or kitchen skills
High Protein
1 Week
Great for athletes and athletic individuals with extreme physical routines
