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:
Here are the macros for my PSMF diet plan.
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.
The macros for each meal slightly differ as different ingredients have different ratios of protein, carbs and fat. Anyway, I did my best to make them as perfect (and delicious at the same time) as possible. Some meal options are higher in calories and some macro-nutrients than other options within the same meal. If I choose a bigger meal for breakfast, then I need to take a smaller one for lunch to stay within the limit. However, even if I choose only the biggest meals, I will still not exceed 1100 kcal a day, so the diet will still work pretty well.
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
[There will be a photo here soon]
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
[There will be a photo here soon]
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
[There will be a photo here soon]
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
[There will be a photo here soon]
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
[There will be a photo here soon]
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)
- 15g 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-flavoredzero 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
[There will be a photo here soon]
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
[There will be a photo here soon]
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
[There will be a photo here soon]
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
[There will be a photo here soon]
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
[There will be a photo here soon]
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
[There will be a photo here soon]
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
[There will be a photo here soon]
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
[There will be a photo here soon]
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
[There will be a photo here soon]
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
[There will be a photo here soon]
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
[There will be a photo here soon]
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.
