My Ultimate 2MAD Low-Carb Keto Fasting Blueprint
Upgrading to Anchor Butter and swapping commercial cheese for Kesong Puti takes this plan to an elite whole-food level.
Traditional Kesong Puti made from carabao’s milk is an absolute jackpot for a low-carb blueprint. It is naturally much richer, creamier, and has a higher healthy fat-to-protein ratio than standard cow’s milk cheese. Best of all, it contains zero added starches or vegetable oils, and because it uses local carabao’s milk, it is typically rich in A2 beta-casein protein, which is incredibly gentle on the digestive system.
This updated 7-Day Menu is specifically re-engineered for your aggressive fat loss portions while keeping your gym recovery fueled.
Dynamic Preparation Rules for Fat Loss:
Pan Instruction: Instead of melting a thick block of butter, use just 1/2 tablespoon of Anchor Butter to lightly coat the pan for flavor. Let the liempo render its own natural fat to cook the meat and wilt your kangkong.
Tuna Handling: Drain the Century Tuna thoroughly to remove excess liquid oil calories.
Kesong Puti: Soft and easily crumbled, use it as a rich garnish over your hot proteins or melted directly into your egg scrambles.
Day 1
Meal 1 (12:00 PM): Tuna & Kesong Puti Egg Scramble
1 can Century Tuna (thoroughly drained)
2 large Chicken Eggs
1.5 cups Kangkong leaves
25g Kesong Puti (crumbled and folded in at the end)
Cooked in 1/2 tbsp Anchor Butter
Meal 2 (6:30 PM): Liempo with Garlic Kangkong & Cheese
100g Pork Liempo (pan-fried)
2 cups Kangkong stalks and leaves (cooked directly in the rendered pork fat)
20g Kesong Puti (placed over the hot liempo to soften)
Day 2
Meal 1 (12:00 PM): Basted Chicken Breast & Green Skillet
200g Chicken Breast (sliced thin)
1.5 cups Kangkong leaves
Cooked in 1/2 tbsp Anchor Butter (baste the chicken to keep it juicy)
25g Kesong Puti melted over the top
Meal 2 (6:30 PM): Liempo & Crispy Eggs
100g Pork Liempo (fried in its own fat)
2 Chicken Eggs (fried sunny-side up in the leftover pan grease)
1.5 cups Kangkong (quick stir-fry)
Day 3
Meal 1 (12:00 PM): Local Surf & Turf Salad
1 can Century Tuna (drained)
2 Hard-Boiled Chicken Eggs (sliced)
2 cups Kangkong (steamed/blanched)
25g Fresh Kesong Puti (crumbled as a rich, creamy dressing topping)
Meal 2 (6:30 PM): Butter-Basted Chicken and Liempo
100g Chicken Breast & 50g Pork Liempo (cooked together in the same skillet)
1.5 cups Kangkong leaves
1/2 tbsp Anchor Butter (added at the very end of cooking)
Day 4
Meal 1 (12:00 PM): The Kesong Puti Omelet
2 Chicken Eggs
1/2 can Century Tuna
25g Kesong Puti (stuffed inside the omelet center so it gets gooey)
1 cup Kangkong (chopped and folded into the eggs)
Cooked in 1/2 tbsp Anchor Butter
Meal 2 (6:30 PM): Crispy Liempo & Garlic Kangkong
120g Pork Liempo (pan-fried until edges are crisp)
2 cups Kangkong (stir-fried in garlic and the natural pork lard remaining in the pan)
Day 5
Meal 1 (12:00 PM): Chicken-Egg Scramble
200g Chicken Breast (cubed)
2 Chicken Eggs (scrambled into the pan with the chicken)
1.5 cups Kangkong
Cooked in 1/2 tbsp Anchor Butter
Meal 2 (6:30 PM): Warm Carabao-Tuna Melt
1 can Century Tuna (heated in a pan with 25g Kesong Puti mashed through it until creamy)
50g Pork Liempo (sliced thin as a side crisp)
1.5 cups Kangkong
Day 6
Meal 1 (12:00 PM): High-Protein Fuel Plate
100g Pork Liempo
2 Chicken Eggs (fried)
1.5 cups Kangkong
Cooked using 1/2 tbsp Anchor Butter
Meal 2 (6:30 PM): Cheesy Shredded Chicken Skillet
200g Chicken Breast (boiled and shredded, then pan-seared)
25g Kesong Puti (melted seamlessly into the shredded chicken)
2 cups Kangkong leaves
Day 7
Meal 1 (12:00 PM): Tuna-Egg Bhurji
1 can Century Tuna
2 Chicken Eggs
1.5 cups Kangkong (finely chopped)
20g Kesong Puti (stirred in for a rich texture)
Cooked in 1/2 tbsp Anchor Butter
Meal 2 (6:30 PM): Grand Local Whole-Food Plate
100g Pork Liempo (fried)
1/2 can Century Tuna (crisped up in the pork fat)
2 cups Kangkong
20g Kesong Puti crumbled on top
Lower Total Energy Density: By cutting the cooking butter down to 1/2 tablespoon and reducing the liempo down to 100g–120g, you significantly reduce overall caloric intake without dropping your volume of food.
Satiety through Carabao Fat: Because carabao milk fats are naturally higher in short- and medium-chain fatty acids, Kesong Puti provides massive satiety (fullness) even at smaller portions (20g–25g).
Maximum Micronutrients: The combination of wild-caught tuna, bioavailable native eggs, pasture-raised Anchor butter, and A2 Kesong Puti ensures your body is entirely nourished while operating at a caloric deficit.
Traditional Kesong Puti made from carabao’s milk is an absolute jackpot for a low-carb blueprint. It is naturally much richer, creamier, and has a higher healthy fat-to-protein ratio than standard cow’s milk cheese. Best of all, it contains zero added starches or vegetable oils, and because it uses local carabao’s milk, it is typically rich in A2 beta-casein protein, which is incredibly gentle on the digestive system.
This updated 7-Day Menu is specifically re-engineered for your aggressive fat loss portions while keeping your gym recovery fueled.
Dynamic Preparation Rules for Fat Loss:
Pan Instruction: Instead of melting a thick block of butter, use just 1/2 tablespoon of Anchor Butter to lightly coat the pan for flavor. Let the liempo render its own natural fat to cook the meat and wilt your kangkong.
Tuna Handling: Drain the Century Tuna thoroughly to remove excess liquid oil calories.
Kesong Puti: Soft and easily crumbled, use it as a rich garnish over your hot proteins or melted directly into your egg scrambles.
Day 1
Meal 1 (12:00 PM): Tuna & Kesong Puti Egg Scramble
1 can Century Tuna (thoroughly drained)
2 large Chicken Eggs
1.5 cups Kangkong leaves
25g Kesong Puti (crumbled and folded in at the end)
Cooked in 1/2 tbsp Anchor Butter
Meal 2 (6:30 PM): Liempo with Garlic Kangkong & Cheese
100g Pork Liempo (pan-fried)
2 cups Kangkong stalks and leaves (cooked directly in the rendered pork fat)
20g Kesong Puti (placed over the hot liempo to soften)
Day 2
Meal 1 (12:00 PM): Basted Chicken Breast & Green Skillet
200g Chicken Breast (sliced thin)
1.5 cups Kangkong leaves
Cooked in 1/2 tbsp Anchor Butter (baste the chicken to keep it juicy)
25g Kesong Puti melted over the top
Meal 2 (6:30 PM): Liempo & Crispy Eggs
100g Pork Liempo (fried in its own fat)
2 Chicken Eggs (fried sunny-side up in the leftover pan grease)
1.5 cups Kangkong (quick stir-fry)
Day 3
Meal 1 (12:00 PM): Local Surf & Turf Salad
1 can Century Tuna (drained)
2 Hard-Boiled Chicken Eggs (sliced)
2 cups Kangkong (steamed/blanched)
25g Fresh Kesong Puti (crumbled as a rich, creamy dressing topping)
Meal 2 (6:30 PM): Butter-Basted Chicken and Liempo
100g Chicken Breast & 50g Pork Liempo (cooked together in the same skillet)
1.5 cups Kangkong leaves
1/2 tbsp Anchor Butter (added at the very end of cooking)
Day 4
Meal 1 (12:00 PM): The Kesong Puti Omelet
2 Chicken Eggs
1/2 can Century Tuna
25g Kesong Puti (stuffed inside the omelet center so it gets gooey)
1 cup Kangkong (chopped and folded into the eggs)
Cooked in 1/2 tbsp Anchor Butter
Meal 2 (6:30 PM): Crispy Liempo & Garlic Kangkong
120g Pork Liempo (pan-fried until edges are crisp)
2 cups Kangkong (stir-fried in garlic and the natural pork lard remaining in the pan)
Day 5
Meal 1 (12:00 PM): Chicken-Egg Scramble
200g Chicken Breast (cubed)
2 Chicken Eggs (scrambled into the pan with the chicken)
1.5 cups Kangkong
Cooked in 1/2 tbsp Anchor Butter
Meal 2 (6:30 PM): Warm Carabao-Tuna Melt
1 can Century Tuna (heated in a pan with 25g Kesong Puti mashed through it until creamy)
50g Pork Liempo (sliced thin as a side crisp)
1.5 cups Kangkong
Day 6
Meal 1 (12:00 PM): High-Protein Fuel Plate
100g Pork Liempo
2 Chicken Eggs (fried)
1.5 cups Kangkong
Cooked using 1/2 tbsp Anchor Butter
Meal 2 (6:30 PM): Cheesy Shredded Chicken Skillet
200g Chicken Breast (boiled and shredded, then pan-seared)
25g Kesong Puti (melted seamlessly into the shredded chicken)
2 cups Kangkong leaves
Day 7
Meal 1 (12:00 PM): Tuna-Egg Bhurji
1 can Century Tuna
2 Chicken Eggs
1.5 cups Kangkong (finely chopped)
20g Kesong Puti (stirred in for a rich texture)
Cooked in 1/2 tbsp Anchor Butter
Meal 2 (6:30 PM): Grand Local Whole-Food Plate
100g Pork Liempo (fried)
1/2 can Century Tuna (crisped up in the pork fat)
2 cups Kangkong
20g Kesong Puti crumbled on top
Why This Specific Modification Accelerates Fat Loss:
Lower Total Energy Density: By cutting the cooking butter down to 1/2 tablespoon and reducing the liempo down to 100g–120g, you significantly reduce overall caloric intake without dropping your volume of food.
Satiety through Carabao Fat: Because carabao milk fats are naturally higher in short- and medium-chain fatty acids, Kesong Puti provides massive satiety (fullness) even at smaller portions (20g–25g).
Maximum Micronutrients: The combination of wild-caught tuna, bioavailable native eggs, pasture-raised Anchor butter, and A2 Kesong Puti ensures your body is entirely nourished while operating at a caloric deficit.