Section V: The Circle’s Quiet Diet Recipes

Welcome to Section V. This section moves your journey from abstract metabolic principles to practical, real-world application. It provides the essential tools to make “The Circle’s Quiet Diet Meal Plan” simple, delicious, and ultimately sustainable.

By providing structured meal plans and accessible recipes, we address the common challenge of feeling deprived. This ensures your new lifestyle promotes real food, real satisfaction, and supports deep metabolic healing.

Expert-Crafted Culinary Blueprints

The recipes in this toolkit were created by Patricia Daly, an internationally recognized nutrition therapist specializing in metabolic health protocols. A co-author of The Ketogenic Kitchen and a 15-year survivor of aggressive eye cancer (which she credits the ketogenic diet for helping to quiet), Patricia has transformed the comprehensive Quiet Diet “brain food rules” into a collection of delicious recipes and 7-day meal plans to give you a taste of eating in a quieter way.

The Meal Plan Framework

These culinary blueprints are strictly designed to align with the Banting Green List and the Quiet Diet Blueprint. Every meal is inherently low in carbohydrates, moderate in protein, and high in healthy fats to promote therapeutic ketosis and metabolic healing.

This section provides distinct, structured 7-day meal plans for all three stages of the roadmap:

• Quiet Paleo
• Quiet Keto
• Quiet Carnivore

The plans are designed around a base of approximately 2,000 calories per day. The Quiet Keto plan, for example, adheres to precise targets of ~75g protein and ~20g net carbohydrate per day, creating a modified ketogenic ratio of approximately 15% protein, 5% carbohydrate, and 80% fat.

Practicality and Customization

This section is built for real life and emphasizes customization.

• Protein Adjustment: Each recipe includes a feature to “customize your protein,” allowing you to easily dial the content up or down to meet your individual metabolic needs.
• Batch Cooking: The Batch Cooking & Customization Guide simplifies the process, advising you to cook larger portions of proteins at the beginning of the week and to heed the “plan ahead” notes for crucial preparation.
• Healthy Substitutes: The toolkit provides essential “good healthy substitutes” for toxic, high-carb items you might miss, such as cauli-mash (for mashed potato), cauli-wraps (carb-free tortillas), and carb-free pasta (made from eggs, cream cheese, and psyllium husks).