I’m Mark. I live in Honolulu, and this is how I tend to eat: two solid keto meals in an 8–10 hour window, a late breakfast and an early dinner, food I can shop at Costco, Foodland, Times, and Don Quijote.
That window is a habit, not a medical protocol. I am not promising weight loss, insulin effects, or “cellular repair.” If a timed eating window does not fit your day or your clinician’s advice, cook the same food on a schedule that does.
The full week — Oahu grocery list, leftover strategy for kalua pig, and the new recipes — is the free 7-Day Hawaii Keto Plan. What follows is one sample day so you can see the shape of it. Use the homepage email form (button: Send me the plan) to get the printable PDF.
Sample day (Day 3 in the full plan)
Example window: first meal around 11:00 a.m., second meal around 6:00 p.m. Move both if you need to.
Late breakfast: Portuguese Sausage Breakfast Skillet
Portuguese sausage browned in a skillet, cabbage fried in the fat, eggs on top. Chili pepper water at the table. Read the sausage label — some island brands add sugar. Full recipe: Portuguese Sausage Breakfast Skillet.
Early dinner: Kahuku-Style Garlic Shrimp (No Flour)
North Shore-style garlic shrimp without the flour dredge. A whole head of garlic, a stick of butter, shrimp from Costco, served over won bok instead of rice. Full recipe: Kahuku-Style Garlic Shrimp (No Flour).
Kitchen-estimate for this sample day (two meals as written): about 900 calories, 67 g fat, 61 g protein, 10 g net carbs. Estimates only, not lab-tested. Your sausage brand will move the carbs.
What else is in the full plan
- Days 1–7 with late breakfast + early dinner, using the new Honolulu recipes plus simple repeats
- One sample shopping trip: Costco, then Foodland/Times, then Don Q only if you need nori and chili sauce
- Leftover strategy: the kalua pig pot feeds breakfast eggs and the weeknight mixed plate
- A label list of island sugar traps (SPAM Teriyaki, poke-bar sauce, sweet chili, musubi glaze)
Get the full plan + grocery list
The printable week is the 7-Day Hawaii Keto Plan PDF. Use the email form on the homepage — button label Send me the plan — and I’ll send it. Kitchen-estimate macros. Not medical advice. Unsubscribe anytime.
Download the 7-Day Hawaii Keto Plan (PDF) — Oahu grocery list, leftover strategy, seven days. Kitchen-estimate macros. Not medical advice.
Already cooking? Start with Slow-Cooker Kalua Pig with Cabbage. That pot is the leftover engine of the week.