Meal Plans | Southern Comfort

The Plan

Day 1: Fried Chicken

• Ingredients:
  • 6 oz chicken thighs
  • 1 tbsp almond flour
  • 1/2 tsp table salt
  • 1/2 tsp dried thyme
  • 1/2 tsp dried basil
  • 1 tbsp paprika
  • 1/2 tsp dried oregano
  • 1/2 tsp celery salt
  • 1 tsp garlic salt
  • 1 tsp black pepper
  • 1/2 tsp dry mustard powder
  • 1 tsp white pepper
  • 1/2 tsp ground ginger
  • 1 tbsp butter
  • 1 egg, beaten
• Instructions:
  • Mix almond flour with all spices (salt through ginger)
  • Dip chicken in beaten egg
  • Coat chicken in spiced almond flour mix
  • Melt butter in a skillet over medium heat
  • Fry chicken 6-8 minutes per side until golden and cooked through
• Macros (approx): 460 kcal, 5g net carbs, 36g fat, 32g protein

Day 2: Sausage and Cauliflower Mash

• Ingredients:
  • 1 Italian sausage link, crumbled
  • 1 tbsp butter
  • 2 tbsp heavy cream
  • 1 cup cauliflower, cooked
  • 1 tbsp Parmesan, grated
  • 1 garlic clove, minced
• Instructions:
  • Cook sausage in a skillet until browned (5-6 minutes)
  • Remove sausage and set aside
  • Melt butter in skillet
  • Sauté garlic 30 seconds
  • Add cooked cauliflower
  • Mash cauliflower with butter and garlic
  • Stir in heavy cream and Parmesan
  • Top mash with crumbled sausage
• Macros (approx): 410 kcal, 6g net carbs, 37g fat, 18g protein

Day 3: Pork Ribs

• Ingredients:
  • 5 oz pork ribs
  • 1 tbsp olive oil
  • 1 tsp paprika
  • 1/2 tsp garlic powder
  • 1 tsp apple cider vinegar
  • Pinch pure monk fruit (optional)
• Instructions:
  • Preheat oven to 300°F
  • Rub ribs with olive oil, paprika, and garlic powder
  • Mix vinegar and monk fruit
  • Brush ribs with vinegar mix
  • Bake ribs on a tray for 1 hour
  • Broil 2-3 minutes for crispiness
• Macros (approx): 400 kcal, 3g net carbs, 32g fat, 25g protein

Day 4: Collard Greens with Bacon

• Ingredients:
  • 1 cup collard greens, chopped
  • 2 slices bacon
  • 1 tbsp butter
  • 1 garlic clove, minced
  • 1 tsp hot sauce (optional)
• Instructions:
  • Cook bacon in a skillet until crispy
  • Remove bacon and chop
  • Melt butter in skillet with bacon fat
  • Sauté garlic 30 seconds
  • Add collard greens
  • Cook 5-7 minutes until wilted
  • Stir in chopped bacon and hot sauce
• Macros (approx): 350 kcal, 6g net carbs, 30g fat, 15g protein

Day 5: Country Ham with Green Beans

• Ingredients:
  • 2 oz country ham
  • 1 cup green beans
  • 1 tbsp butter
  • 1 garlic clove, minced
  • 1 tbsp Parmesan, grated
• Instructions:
  • Melt butter in a skillet over medium heat
  • Cook diced ham 2-3 minutes
  • Add garlic and green beans
  • Sauté 5-7 minutes until beans soften
  • Sprinkle with Parmesan
• Macros (approx): 300 kcal, 7g net carbs, 22g fat, 18g protein

Day 6: Chicken Fried Steak

• Ingredients:
  • 6 oz cube steak (beef)
  • 1 tbsp almond flour
  • 1 egg, beaten
  • 1 tbsp butter
  • 2 tbsp heavy cream
  • 1 tbsp Parmesan, grated
• Instructions:
  • Coat steak in almond flour
  • Dip steak in beaten egg
  • Coat again in almond flour
  • Melt butter in a skillet over medium heat
  • Fry steak 4-5 minutes per side
  • Remove steak
  • Add cream and Parmesan to skillet
  • Stir until gravy thickens (2-3 minutes)
  • Pour gravy over steak
• Macros (approx): 460 kcal, 5g net carbs, 36g fat, 35g protein

Day 7: Pulled Pork with Slaw

• Ingredients:
  • 4 oz pork shoulder
  • 1 tbsp olive oil
  • 1 tsp paprika
  • Pinch pure monk fruit (optional)
  • 1/4 cup shredded cabbage
  • 1 tbsp butter
  • 1 tsp apple cider vinegar
  • 1 cup cauliflower rice
• Instructions:
  • Rub pork with olive oil, paprika, and monk fruit
  • Cook pork in a slow cooker or oven at 300°F for 1 hour
  • Shred pork with a fork
  • Melt butter in a skillet
  • Sauté cabbage 2-3 minutes
  • Add vinegar to cabbage
  • Cook cauliflower rice in skillet 3-4 minutes
  • Serve pork over cauliflower rice with slaw
• Macros (approx): 430 kcal, 7g net carbs, 34g fat, 25g protein