My own (and very detailed) PSMF diet meal plan with three meals a day (and conditional snacks) for about 1000 kcal (20 g of carbs, 20 g of fat and 180 g of protein).

In my previous post I told you about my latest keto challenge which is to follow a PSMF diet for 90 days in order to shed somewhere about 10-15 kg (22-33 lbs) of weight. I invite you to read my post about a PSMF diet to learn more about protein sparing modified fast,  why I chose it as my weight loss tool and what results I’m getting.

It took me really a lot of time to come up with (such) a wide variety of meals on my PSMF journey. My goal was to have many meals to choose from and never (even for a second) feel deprived on this program. So far I’ve been feeling full and really enjoying the food and meals on my PSMF diet meal plan.

Not only are my meals big and often spectacular-looking, but I also feel really satisfied after eating them. I’m on a huge caloric deficit (a deficit of about 1500 kcal) and I feel really great even though I work out a lot (I run 5-6 times a week).

This is the example PSMF diet you can use or tailor to your needs. Feel free to do whatever you want with this plan. I hope it helps you on your PSMF journey!

About My PSMF Diet Plan: Macros, Meal Timing & Tools

According to the PSMF calculator I’m in the 1 body type group which means I need to eat around 1000 kcal a day (20 g of fat, 20 g of carbs & 180 g of protein) on PSMF and 2500 kcal on maintenance. I should also take full diet breaks every 11-12 days preceded by 2-3 refeed (carb loading days). Just for the reminder, these are the macros the calculator suggested for me:

I started the first few days with a slight modification (30 g of fat, 30 g of carbs and 150 grams of protein) but eventually I decided to do it by the book. However, it turns out quite difficult to hit these macros exactly so I’m doing it with like 90-95 % of accuracy and it works very well.

My PSMF diet meal plan consists of 3 main meals and conditionally-allowed snacks. I prepared 6-8 options for each meal so that I really have a lot to choose from. I drink only keto-friendly drinks which I list on the bottom of the plan. I usually do a light form of intermittent fasting and eat my first meal at around 1-2 PM, the second one at 4-5 PM and the last one at 9-10 PM. This usually gives me about 14-16 hours of fasting.

Once I get to prepare a given meal, I will update the post and place a photo of it so that you know how (delicious) it looks.

I MEAL

There are a lot of delicious options for my first meal. They are, of course, protein-based and have some fat to let you feel full for longer. There are practically no carbs in them except for carbs from vegetables. They usually have slightly above 300 kcal. Note that I didn’t count carbs or calories from green and approved vegetables. These are mostly different salad options so that you get enough nutrients and fiber with your first meal. For me these are salads I take in a box and eat at work.

Option 1: Chicken/Turkey Breast Salad

Exact Macros

320 kcal (10 g of fat, 0 g of carbs, 56 g of protein)

Ingredients

• 250 g of skinless chicken or turkey breast
• lettuce, raw spinach, sprouts, cucumber, celery, pepper, onion or any keto-approved raw vegetables you like
• 50 g of olives (6F)/50 g of avocado/10 g of macadamia nuts/25 g of fat-reduced mayonnaise
• 50 g of tomato puree or some zero-calorie sauce (as much as you like) or/and lemon juice, spices

Instructions

Chop the chicken or turkey breast into small pieces and cook it in broth (or fry without fat) for about 15 minutes. Chop the veggies into small pieces and place them into a bowl. Add spices of your choice (pepper, salt) and sauce. When chicken is ready, mix all the ingredients together and enjoy!

Option 2: Turkey Breast And Ham Salad

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Exact Macros

320 kcal (9 g of fat, 5 g of carbs, 55 g of protein)

Ingredients

• 300 g of turkey breast ham
• raw spinach, sprouts, cucumber, celery, pepper, onion or any keto-approved raw vegetables you like
• 50 g of olives (6F)/50 g of avocado/10 g of macadamia nuts/25 g of light mayonnaise
• 50 g of tomato puree or some zero-calorie sauce (as much as you like) or/and lemon juice, spices

Instructions

Cut the turkey breast ham into small pieces. Chop the veggies and place them into a bowl. Add spices of your choice (pepper, salt) and sauce. Mix all the ingredients together and enjoy!

NOTES: Always read the labels of any meat products you buy. Make sure there is little fat and carbs (ideally below 1 g).

Option 3: Tuna Salad

Exact Macros

280 kcal (9 g of fat, 0 g of carbs, 51 g of protein)

Ingredients

• 250 g of tuna in its own sauce (in my case it’s 2 cans)
• raw spinach, sprouts, cucumber, celery, pepper, onion or any keto-approved raw vegetables you like
• 70 g of olives/60 g of avocado/12 g of macadamia nuts/35 g of light mayonnaise
• 50 g of tomato puree or some zero-calorie sauce (as much as you like) or/and lemon juice, spices

Instructions

Chop the veggies into small pieces and place them into a bowl. Add spices of your choice (pepper, salt), sauce and tuna. Mix all the ingredients together and enjoy!

Option 4: Shrimp Salad

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Exact Macros

323 kcal (9 g of fat, 2 g of carbs, 58 g of protein)

Ingredients

• 250 g of frozen shrimp
• raw spinach, sprouts, cucumber, celery, pepper, onion or any keto-approved raw vegetables you like
• 70 g of olives/60 g of avocado/12 g of macadamia nuts/35 g of light mayonnaise
• 50 g of tomato puree or some zero-calorie sauce (as much as you like) or/and lemon juice, spices

Instructions

Cook the shrimp (for about 3 minutes). Chop the veggies into small pieces and place them into a bowl. Add spices of your choice (pepper, salt) and sauce. When shrimp is ready, mix all the ingredients together and enjoy!

Option 5: Mixed Salad

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Exact Macros

310 kcal (0 g of fat, 1 g of carbs, 50 g of protein)

Ingredients

• 100 g of turkey breast ham, 150 g of skinless turkey or chicken breast,
• raw spinach, sprouts, cucumber, celery, pepper, onion or any keto-approved raw vegetables you like
• 70 g of olives/60 g of avocado/12 g of macadamia nuts/35 g of light mayonnaise
• 50 g of tomato puree or some zero-calorie sauce (as much as you like) or/and lemon juice, spices

Instructions

Chop the chicken or turkey breast into small pieces and cook it in broth (or fry without fat) for about 15 minutes. Chop the veggies into small pieces and place them into a bowl. Cut turkey breast ham into small pieces as well. Add spices of your choice (pepper, salt) and sauce. When chicken is ready, add it to the bowl, mix all the ingredients together and enjoy!

Option 6: Cottage Cheese Salad

Exact Macros

324 kcal (12 g of fat, 10 g of carbs, 44 g of protein)

Ingredients

• 400 g of low-fat cottage cheese
• raw spinach, sprouts, cucumber, celery, pepper, onion or any keto-approved raw vegetables you like

Instructions

Chop the veggies into small pieces and place them into a bowl. Add cottage cheese and salt. Mix all the ingredients and enjoy!

Option 7: Egg & Ham Salad

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Exact Macros

330 kcal (13 g of fat, 4 g of carbs, 50 g of protein)

Ingredients

• 2 (either hard or soft) boiled eggs
• 200 g of turkey breast ham
• raw spinach, sprouts, cucumber, celery, pepper, onion or any keto-approved raw vegetables you like
• 50 g of tomato puree or some zero-calorie sauce (as much as you like) or/and lemon juice, spices

Instructions

Boil the eggs. Chop the veggies and ham into small pieces and place them in a bowl. Add sauce of your choice and spices. Mix all the ingredients together and enjoy!

II MEAL

These are the lunch or dinner options but I you can also have them for breakfast if you like.

Option 1: Chicken/Turkey Breast With Zero Rice, Tomato Sauce And Peanut Butter

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Exact Macros

314 kcal (10 g of fat, 0 g of carbs, 51 g of fat) or 220 kcal (1 g of fat, 0 g of carbs and 48 g of protein) without peanut butter

Ingredients

• 250 g of skinless chicken or turkey breast,
• 300 of zero rice (cooked)
• 250 g of zucchini (feel free to add other vegetables if you like or vegetable mixes)
• 15 g of peanut butter (optional)
• 50 g of tomato puree
• spices (salt, pepper, basil)

Instructions

Chop the chicken or turkey breast into small pieces and cook it in broth (for about 15 minutes). Cook zero rice for about 1-2 minutes so that its fishy smell wears off. Chop the zucchini and fry it until it becomes soft (fry either without fat or with calories-free oils). Add tomato puree and spices to the fried zucchini. Add boiled chicken or turkey breast. Mix all the ingredients together and enjoy. If you are low on fat on this day, eat a tablespoon of peanut butter as a well-deserved dessert.

Option 2: Omelet With Fruit Sauce

Exact Macros

310 kcal (11g of fat, 2 g of carbs, 49 g of protein)

Ingredients

• 2 whole eggs
• 3 egg whites
• 30 g of protein powder
• erythritol
• fruit-flavored zero sauce (for topping)

Instructions

Mix all the ingredients together with a mixer. Add as much erythritol as you like so that the omelet is as sweet as you like. Fry your omelet without any fat (on a Teflon frying pan) or with the use of calorie-free oils for frying. When ready, sprinkle the omelet with erythritol and zero sauce. Enjoy!

Option 3: Chocolate Omelet With White Chocolate Topping

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Exact Macros

350 kcal (12 g of fat, 5 g of carbs, 53 g of protein)

Ingredients

• 2 whole eggs
• 3 egg whites
• 30 g of protein powder (with the white-chocolate flavor)
• erythritol
• 15 g of cacao powder

Instructions

Mix eggs with 15 g of protein powder, 15 g of cacao powder and erythritol. Fry your omelet without any fat (on a Teflon frying pan) or with the use of calorie-free oils for frying. Mix the remaining 15 g of protein powder with water or low-calorie almond milk. When your chocolate omelet is ready, spread it with your white chocolate topping. Enjoy!

Option 4: Fish/Shrimp/Chicken With Cooked Vegetables And Nuts

Exact Macros

300 kcal (9 g of fat, 1 g of carbs, 50 g of protein) or 235 kcal (1 g of fat, 0 g of carbs, 50 g of protein) without nuts

Ingredients

• 250 g of cooked lean protein of your choice (turkey or chicken breast, shrimp or fish filet)
• boiled vegetables such as broccoli, cauliflower, green beans or asparagus
• 10 g of macadamia/Brazilian nuts
• zero sauce

Instructions

Boil your lean protein pieces (preferably in broth or vegetables). In a separate pot boil your veggies. Mix boiled veggies with your boiled meat or fish. Add salt, pepper, zero sauce and other spices of your choice. Add nuts and mix. Enjoy!

Option 5: Chicken/Turkey Breast With Pickled Vegetables And Nuts

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Exact Macros

300 kcal (9 g of fat, 1 g of carbs, 53 g of protein) or 235 kcal (1 g of fat,1 g of carbs and 50 g of protein) without nuts

Ingredients

• 250 g of skinless chicken or turkey breast
• pickles vegetables such as pickled cucumbers or sauerkraut
• 10 g of macadamia/Brazilian nuts or 15 g of peanut butter

Instructions

Cook the entire chicken or turkey breast in broth. When ready serve it with pickled vegetables and nuts.

Option 6: Chocolate Low-Fat Omelet Made With White Topping

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Exact Macros

270 kcal (2 g of fat, 4 g of carbs, 54 g of protein)

Ingredients

• 175 g of egg whites (5 egg whites),
• 40 g of protein powder,
• 15 g of cacao powder
• erythritol

Instructions

Mix egg whites with 20 g of protein powder and cacao powder. Add as much erythritol as you like so that the omelet is as sweet as you like. Fry your omelet without any fat (on a Teflon frying pan) or with the use of calorie-free oils for frying. In a separate pot mix 20 g of protein powder with low-calorie almond milk or water. When ready, spread the omelet with the mixed protein powder.Enjoy!

Option 7: Fish In Avocado-Broccoli Pasta

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Exact Macros

347 kcal (11g of fat, 2 g of carbs, 54 g of protein)

Ingredients

• 250 g of fish filet
• 70 g of avocado
• 300 g of broccoli

Instructions

Cook the fish in broth or vegetables (chopped parsley, onion, carrot) for about 15 minutes.  In a separate bowl boil the broccoli. Blend boiled broccoli with avocado to form smooth paste. Place boiled fish onto paste. Add salt, pepper and other spices of your choice. Enjoy!

Option 8: Low-Carb Sandwiches With Ham & Egg

Exact Macros

309 kcal (12 g of fat, 7 g of carbs, 42 g of protein)

Ingredients

• 50 g of low-carb and high-protein bread (4 slices)
• 1 hard-boiled egg
• 150 g of turkey breast ham
• lettuce
• zero sauce

Instructions

Spread the zero sauce on the slice of low-carb bread. Place ham, lettuce and egg on top. Enjoy!

III MEAL

This is my favorite meal of the day because it usually has some fruit or a lot of dairy (which I love). It is usually sweet in taste and helps me fall asleep easily. This is a kind of a dessert or reward for completing another day of PSMF.

Option 1: Chocolate Zero Rice With A Fruit

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Exact Macros

326 kcal (3 g of fat, 19 g of carbs, 54 g of protein)

Ingredients

• 60 g of protein powder
• 20 g of cacao powder
• 300 of zero rice
• 200 g of strawberries/red grapefruit or 100 g of apple

Instructions

Mix the protein powder with water or low-calorie almond milk and cacao powder. Boil the zero rice so that its fishy smell and taste wears off. All the boiled rice to the protein pudding and mix. Eat a piece of fruit as a dessert. Enjoy!

Option 2: Cottage Cheese With Berries And Fruit Sauce

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Exact Macros

430 kcal (15 g of fat, 19 g of carbs, 55 g of protein)

Ingredients

• 500 g of cottage cheese
• 100 g of strawberries (or other berries)
• fruit-flavored zero sauce

Instructions

Mix cottage cheese with strawberries and zero sauce. Enjoy!

Option 3: Chocolate Cottage Cheese

Exact Macros

450 kcal (16 g of fat, 13 g of carbs, 58 g of protein)

Ingredients

• 500 g of chocolate cottage cheese
• 15 g of cacao powder
• erythritol or Stevia

Instructions

Mix cottage cheese with cacao powder and erythritol. Enjoy the taste similar to chocolate ice-cream.

Option 4: Chocolate Curd Cheese

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Exact Macros

333 kcal (3 g of fat, 13 g of carbs, 58 g of protein)

Ingredients

• 300 g of fat-free curd cheese
• 20 g of cacao powder
• erythritol or Stevia

Instructions

Mix curd cheese with cacao powder and erythritol. Enjoy the taste similar to chocolate ice-cream.

Option 5: Curd Cheese With Strawberries

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Exact Macros

315 kcal (2 g of fat, 21 g of carbs, 55 g of protein)

Ingredients

• 300 g of fat-free curd cheese
• 150 g of frozen strawberries
• erythritol or stevia

Instructions

Let strawberries unfreeze so that they release their natural juice. When defrosted, add strawberries to curd cheese. Add stevia or erythritol if you want your meal to be sweeter. Mix all the ingredients together and enjoy.

Option 6: White Chocolate Pudding With Berries

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Exact Macros

350 kcal (5 g of fat, 22 g of carbs, 56 g of protein)

Ingredients

• 60 g of protein powder (the pudding option with white chocolate flavor)
• 200 g of strawberries (or other berries)
• 200 g of lactose-free low-carb milk

Instructions

Mix the protein powder with water and low-carb milk until you achieve the desired pudding-like consistence. Add berries and mix. Enjoy!

Option 7: Zero Rice With Berries

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Exact Macros

350 kcal (5 g of fat, 22 g of carbs, 56 g of protein)

Ingredients

• 60 g of protein powder (the pudding option with white chocolate flavor)
• 200 g of strawberries (or other berries)
• 200 g of lactose-free low-carb milk
• 300 g of zero rice

Instructions

Mix the protein powder with water and low-carb milk until you achieve the desired pudding-like consistence. Boil zero rice so that its fishy smell wears off. Add berries and boiled rice to the pudding. Enjoy!

Option 8: Mixed Protein Pudding With Berries

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Exact Macros

360 kcal (8 g of fat, 21 g of carbs, 52 g of protein)

Ingredients

• 30 g of protein powder
• 250 g of cottage cheese
• 200 g of berries

Instructions

Mix protein powder with water or low-calorie almond milk. Add it to the cottage cheese together with berries. Enjoy your dessert!

Option 9 (Bonus): A Piece Of My Low-Fat Low-Carb Cheesecake

You can have a piece of my protein cheesecake.

Or a really huge piece of my chocolate protein cheesecake.

Both types of cheesecake are totally PSMF-compliant, low-fat, low-carb and really high in protein.

PSMF Diet Snacks

Even though I’ve always been against snacking between meals I conditionally allow for some within my feeding window or outside of it if I feel faint or extremely fatigued. Here are my (conditional) snacks:

• 1 Quest bar

• 1 raw carrot
• 1 grapefruit or apple

• 1 serving of protein powder with low-calorie almond milk
• 1 celery stick
• 20 g of peanut butter or a few keto-compliant nuts

• A portion of fermented vegetables

I know that in some cases my snacks will make me go above the caloric or macro-nutrient limits for PSMF. However,  I want a healthy approach so nothing will happen if I throw one snack once or twice a week. I will still be on a huge caloric deficit.

PSMF Diet Drinks

Most of my drinks on a PSMF diet are, of course, keto-friendly drinks with little or no calories. However, I’m making a few exceptions. Here are my drinks:

• Black coffee
• Coffee with low-fat and low-carb milk (2 g of fat and milk per 100 ml)
• Water
• Herbal teas
• Low-calorie unsweetened almond milk

• Apple cider vinegar
• Dry wine (once a week and with moderation)
• No-calorie unsweetened water with fruit aroma

Supplements

Since PSMF diet is very low in calories you need to take some supplements to avoid nutritional deficiencies and problems down the road. These are the supplements I’ll be taking:

• Magnesium
• Potasium
• Sodium
• Multivitamin for sports people
• Omega 3
• Ashwagandha
• Vitamin K2 MK7
• Vitamin D
• Creatine (for better sports performance)

PSMF Diet Free Meals

I’m not planning to pig out with my free meals and I want to have them in the healthy and fit style. I am allowing a maximum of one free meal per week and I am not making it obligatory. For me the free meal will be one of the following:

• A huge serving of my favorite fruits (cherries)
• A fruit salad
• A whole young or old coconut (with water and meat)

• A big serving of some keto cake (why not keto pancakes?)

• One bar of sugar-free chocolate

My PSMF Diet Product List

I started creating my meal plan from simply listing the allowed products and types of food. These are not all the foods allowed on this program but the ones I like the most. Since I like a lot of stuff, the PSMF diet food list is quite long and varied. Anyone can create a sensible meal plan from it for use.

Lean Protein Sources

Cottage cheese, egg whites, whole eggs (not more than 2 a day), chicken breast, turkey breast, tuna, fish filets, low-fat meat products, shrimp, tofu

Vegetables

Sprouts, asparagus, lettuce, arugula, spinach, broccoli, avocado, pepper, cabbage, raw carrot, cauliflower, celery, leek, green beans, mushroom, onion, radish, tomato, zucchini, kale, olives, pickles

Fruits

Strawberries, raspberries, blueberries, grapefruit, apple

Other

Nuts and peanut butter (in trace amounts), Quest bars, zero sauces and syrups (with moderation), zero drinks (occasionally), psyllium husk, zero-calorie cooking sprays, konjac pasta and rice

A Note About Perfection

Many years of dieting and experimenting taught me one thing: perfection is impossible. You will never hit your macros for 100% but you can aim at 95% and you are still going to do great. It’s awesome to be consistent and stick to your plan, but you cannot go crazy with it either. Free meals and refeed days are essential for your long-term success just like sticking to your PSMF macros on the days you are supposed to do so.

Aim for 95%, self-correct, observe your body, use the scale daily and be willing to change. If you somehow slip or fall off the wagon, get up and start over the same or the next day.

If you enjoy this plan, share it with your friends so that they can also try PSMF and lose tons of weight. If you have any questions or suggestions, leave me your comments.