How I Lost 100lbs Without Ozempic: My 21-Day Keto Reset Plan (Free Download)

💡🔥 The 21-Day Keto Meal Plan

Powered by Nature’s Ozempic™

Designed by Functional Nutritionist Sean Christopher Wrench

CEO, Fully Alive Health and Wellness.

To burn fat, balance blood sugar, suppress appetite — and reclaim your health, naturally.

🛍 DAILY STRUCTURE

• MORNING (Fasted): Intermittent fast until ~11am or 12pm. You may enjoy:
• 🧈 Bulletproof Coffee, Tea, or Hot Chocolate (Use grass-fed butter/ghee + MCT/coconut oil. No sugar or sweetened creamers, you may use sugar free creamer and use stevia or monkfruit as a sweetener.)
• MEALS (2 per day): Each meal includes: ✅ 6 oz protein ✅ 1 serving organic, low-carb veggies ✅ Unlimited dark leafy greens ✅ ~30g healthy fat ✅ Keep carbs under 50g net/day

🥗 SALAD DRESSING GUIDANCE (Read This!)

Yes, you can use store-bought dressings — but ONLY if they meet these standards:

• ✅ <2g net carbs per serving
• ✅ No added sugar, maltodextrin, corn syrup, or “seed oils” like soybean/canola
• ✅ Ideally made with: olive oil, avocado oil, or coconut oil
• ✅ Organic and cold-pressed when possible

📖 ALWAYS read the label. If it contains sugar, seed oils, or weird additives, it’s a no. Dressings can silently sabotage your progress.

🏆 Top 10 Keto-Friendly Salad Dressings

These are clean, label-approved, and metabolic-friendly:

1. Primal Kitchen — Green Goddess (Avocado oil base, zero sugar)
2. Tessemae’s Organic Lemon Garlic (Clean, flavorful, no junk)
3. Chosen Foods Lemon Garlic Vinaigrette (Avocado oil + herbs)
4. Cleveland Kitchen Miso Jalapeño Fermented Dressing (Probiotic-rich!)
5. Bragg’s Organic Vinaigrette (Apple cider vinegar base)
6. Primal Kitchen Ranch (Avocado oil, no dairy or sugar)
7. Cindy’s Kitchen Avocado Vinaigrette (Whole food ingredients only)
8. 365 Organic Caesar (Whole Foods) (Dairy-based, but sugar-free)
9. Sir Kensington’s Avocado Oil Ranch
10. Homemade Olive Oil + Lemon + Dijon Mi

🧠 Pro Tip: Rotate your dressings to avoid food boredom and activate different fat-burning pathways.

🌱 Nature’s Ozempic™ Principle

This plan uses specific GLP-1 activating foods that mimic what Ozempic does in the body — naturally. These include:

• Chia seeds
• Sardines & mackerel
• Leafy greens
• Avocado
• Fermented foods
• Cinnamon, ginger, turmeric
• Apple cider vinegar
• Bitter compounds (arugula, dandelion greens)

These help reduce appetite, improve insulin sensitivity, and support fat burning without side effects.

🛒 THE KETO GROCERY LIST

(What to Eat — and What to AVOID)

💥 The #1 Rule: QUALITY MATTERS.
Shop local. Buy organic. Avoid processed, boxed, and fake foods like your health depends on it — because it does.

✅ PROTEINS (Choose 6 oz per meal):

• Wild-caught salmon, sardines, mackerel
• Grass-fed ground beef or steak
• Pasture-raised chicken, turkey, duck
• Eggs (pastured)
• Lamb, bison, venison
• Organ meats (liver, heart)
• Shrimp, scallops, cod
• Sardines (Nature’s Ozempic™ MVP)

✅ VEGGIES (Low-Carb, Organic if possible):

• Asparagus, zucchini, eggplant
• Broccoli, cauliflower, Brussels sprouts
• Peppers (limit red/yellow)
• Mushrooms, fennel, radish
• Onion (in moderation)

✅ LEAFY GREENS (Unlimited):

• Arugula, spinach, kale
• Romaine, red leaf, butter lettuce
• Dandelion greens, mustard greens
• Collards, chard
• Microgreens

✅ FATS (Target ~30g/meal):

• Avocado, olives
• Olive oil, avocado oil, coconut oil
• Ghee, grass-fed butter
• Nuts (macadamia, pecans, almonds — moderate)
• Seeds (chia, hemp, flax, pumpkin)

✅ OTHER OZEMPIC-ACTIVATING FOODS:

• Chia seeds
• Fermented foods (sauerkraut, kimchi, kefir)
• Apple cider vinegar
• Turmeric, cinnamon, ginger
• Lemon juice
• Bitter herbs (like radicchio, dandelion)

❌ AVOID AT ALL COSTS:

⚠️ These foods hijack your hormones and sabotage GLP-1. Avoid them like poison:

• Anything processed or boxed
• Canola, soybean, corn, vegetable oil
• Sugar or sugar alcohols (maltodextrin, sucralose)
• Bread, pasta, grains
• Industrial keto snacks (full of hidden carbs)
• Fast food and seed oil takeout
• Anything with “natural flavors” or preservatives you can’t pronounce

🧠 REMEMBER: If you fix your food, you fix your fat-burning. Processed foods hijack your brain. Real food heals it.

✅ 21-DAY KETO MEAL PLAN

WEEK 1

Day 1
Meal 1: 6 oz salmon, asparagus, spinach + chia + olive oil
Meal 2: Chicken thighs, Brussels sprouts, kale + pumpkin seeds

Day 2
Meal 1: Ground beef, mushrooms + onions, mixed greens + hemp seeds
Meal 2: Cod, zucchini + eggplant, spinach + turmeric vinaigrette

Day 3
Meal 1: Eggs + smoked salmon, chard in coconut oil, avocado + microgreens
Meal 2: Steak, cauliflower mash, big lemon-dressed salad

Day 4
Meal 1: Turkey burger, broccoli with tahini, romaine + radish
Meal 2: Shrimp, roasted fennel + cabbage, arugula + flax oil

Day 5
Meal 1: Lamb chops, asparagus + garlic butter, kale + olives
Meal 2: Sardines, turnips, dandelion greens + avocado

Day 6
Meal 1: Chicken breast with rosemary, peppers + onions, spring mix + pecans
Meal 2: Bison, mushrooms + spinach, arugula + ACV

Day 7
Meal 1: Lamb, braised collards, romaine + broccoli sprouts
Meal 2: Salmon, zucchini + tomato, chia + arugula

WEEK 2 (Repeat with variations)

• Swap veggies, rotate oils/dressings, sub in different proteins

WEEK 3 (Themed Remixes)

Day 15
Meal 1: Ground beef, zucchini noodles, bok choy salad
Meal 2: Salmon, radishes, romaine + dulse

Day 16
Meal 1: Turkey burger, grilled onions + avocado, cabbage slaw
Meal 2: Steak, fennel + Brussels, spinach + seeds

Day 17
Meal 1: Eggs + liver, spinach + mushroom, baby greens + ghee
Meal 2: Halibut, green beans, red lettuce + sauerkraut

Day 18
Meal 1: Duck breast, kale + walnut oil, arugula + beets
Meal 2: Cod, eggplant, baby greens + lemon chia

Day 19
Meal 1: Sardines, asparagus, chard + flax oil + avocado
Meal 2: Turkey, onions + peppers, microgreens + chia

Day 20
Meal 1: Lamb, kale, romaine + sunflower seeds
Meal 2: Salmon, cauliflower, greens + hemp

Day 21
Meal 1: Eggs + salmon, kale, arugula + avocado
Meal 2: Steak, broccoli + turmeric, mixed greens + olive oil

💥 Want Results That Stick?