Black & White To Print HCG. Phase 3 to Life maintenance Program. eek

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1 Black & White To Print HCG Phase to Life maintenance Program W eek P to l i fe. c o m 6. Ra y ze l L a m

2 w eek 6 pg# Calendar Page... Recipe Grid...4 List of Recipes...5 Grocery List...6 Recipes: Recipe #. Banana Bread Protein Muffins Phase 4 only recipe...8. Greek Yogurt Berry Parfait...9. Curried Eggs and Kale Hearty Beef Stew Coconut Crusted Chicken w/ Pineapple Salsa & Sugar Snap Peas Cauli Rice Jambalaya w/ Chicken & Shrimp Grilled Cuban Pork Chops w/ Zucchini Fries Phase 4 only recipe Sesame Garlic Chicken Thighs w/ Shredded Kale Salad Buffalo Style Stuffed Peppers Zucchini Chicken Carbonara...7. Pizza Style Chicken with Chickpea Salad Phase 4 only recipe...8. Oreo Cookie Smoothie...9. Black Forest Cherry Smoothie Blueberry Sorbet... WEEK 6 ptolife.com - Rayzel Lam

3 # = recipe # DAY C= Calories p= Protein f= Fat c= Carbs nc= Net Carbs Week 6 Wherever you see the same dish listed, you are not having to cook that dish multiple times. You cook it once, & eat the additional servings as leftovers, with the exception of the quick dessert smoothies & mug muffins. BREAKFAST LUNCH DINNER SNACK 5C 0p f 8c nc 89C 44p f c 8nc 4C 9p 8f c 5nc 7C 4p 5f 9c nc Banana Bread Protein Muffins 4 Hearty Beef Stew 5 Chicken w/ Pineapple Salsa Oreo Cookie Smoothie N T U O T T R A IT L S I O N 98C 97p 69f 7c 47nc DAY DAY DAY 4 DAY 5 DAY 6 DAY 7 6C p 6f 5c 0nc 89C 44p f c 8nc 56C 4p f 0c nc 6C p f c 8nc Greek Yogurt Berry pparfait Banana Bread Protein Muffins Greek Yogurt Berry Parfait Curried Eggs and Kale Hearty Beef Stew Cauli Rice Jambalaya Pork Chops w/ Zucchini Chicken w/ Kale Salad Cauli Rice Jambalaya Pork Chops w/ Zucchini Chicken w/ Kale Salad Buffalo Style Stuffed Pepper Black Forest Cherry Smoothie 5C 0p f 8c nc 56C 4p f 0c nc 5C 54p f 0c 4nc 5C p 0f c 0nc Blueberry Sorbet 6C p 6f 5c 0nc 5C 54p f 0c 4nc 5C 44p f c 6nc 5C p 0f c 0nc Blueberry Sorbet 9C p 8f 9c 7nc 5C 44p f c 6nc 9C 4p f 6c 7nc 6C p f c 8nc Black Forest Cherry Smoothie 5C 0p f 8c nc 9C 4p f 6c 7nc 580C 48p 4f 9c nc 7C 4p 5f 9c nc Banana Buffalo Oreo Bread 9 Style Zucchini 0 Carbonara Cookie Protein Stuffed Muffins Pepper Smoothie 9C p 8f 9c 7nc 580C 48p 4f 9c nc 56C 4p 8f 5c 7nc 7C 4p 5f 9c nc Curried Eggs and Kale Zucchini Carbonara Pizza Style Chicken 4 4 Oreo Cookie Smoothie 0C 08p 65f 9c 67nc 49C 06p 77f 9c 67nc 400C 0p 70f 9c 70nc 7C 09p 67f 7c 48nc 460C 04p 85f 7c 44nc 57C 6p 95f 6c 9nc WEEK 6 ptolife.com - Rayzel Lam

4 Week 6 # = P recipe # = P4 recipe Breakfasts Banana Bread Protein Muffins Greek Yogurt Berry Parfait Curried Eggs and Kale Main Meals 4 5 Hearty Beef Stew 6 7 Coconut Crusted Cauli Rice Jambalaya Chicken w/ Pineapple Salsa & Sugar Snap Peas w/ Chicken & Shrimp 8 Sesame Garlic Chicken Thighs w/ Shredded Kale Salad 9 0 Buffalo Style Stuffed Peppers Zucchini Chicken Carbonara Grilled Cuban Pork Chops w/ Zucchini Fries Pizza Style Chicken with Chickpea Salad Dessert Smoothies Oreo Cookie Smoothie WEEK 6 4 Black Forest Cherry Smoothie Blueberry Sorbet ptolife.com - Rayzel Lam 4

5 ... Week 6 recipes Breakfasts:. Banana Bread Protein Muffins (Phase 4 only recipe). Greek Yogurt Berry Parfait. Curried Eggs and Kale Main Meals: 4. Hearty Beef SteW 5. Coconut Crusted Chicken w/ Pineapple Salsa 6. Cauli Rice Jambalaya w/ Chicken & Shrimp 7. Grilled Pork Chops w/ Zucchini Fries (Phase 4 only recipe) 8. Sesame Garlic Chicken w/ Shredded Kale Salad 9. Buffalo Style Stuffed Peppers 0. Zucchini Chicken Carbonara. Pizza Style Chicken with Chickpea Salad (Phase 4 only recipe) Dessert Smoothies:. Oreo Cookie Smoothie (Phase 4 only recipe). Black Forest Cherry Smoothie 4. Blueberry Sorbet WEEK 6 ptolife.com - Rayzel Lam 5

6 Week 6 Grocery List Note : The number at the end of each ingredient is the recipe number it s used in. Note : Ingredient amounts listed here = the food that will feed you for the entire week if you follow the meal plan exactly & will make each recipe as it s written. ie. most recipes will have servings, both of which you will eat, typically serving for dinner and serving as leftovers for lunch the next day, etc. Produce VEGGIES red bell pepper (8,) yellow bell pepper () small red cabbage (8) large green bell pepper (6,) 4 medium bell peppers, any color (9) cups chopped carrots (4,9) small cauliflower (6) head celery (4,6,9) / cup edamame (8) bunches of kale (,8) cup snap peas (5) medium tomato (5,) large & medium zucchini (7,0) medium red onion (5,7,) medium yellow onion (4,6) FRESH HERBS / cup green onion (9) heads garlic (4,7,8,0,) bunch cilantro (5,7) piece ginger (8) bunch basil leaves (0,) FRUITS ripe banana () / cup raspberries () / cup blueberries () /4 cup pineapple (fresh, canned, or frozen and defrosted) (5) oranges (7,8) lime (7) lemon (,4) specialty OFTEN BEST TO GET ONLINE (clickable in digital version of this document) OR LOCAL HEALTH FOOD / ORGANIC STORE tbsp black onyx cocoa powder (sub regular cocoa powder) () tbsp coconut aminos (4) tbsp curry paste (sub curry powder) () tsp vanilla bean powder () /4 cup Glutino gluten-free breadcrumbs (7) tsp smoked paprika (6) Stevia (,) Swerve (,,8,,,4) dairy / cup unsweetened almond milk (0) / stick butter (,,4,5,9,0,,) /4 cup grated Parmesan cheese (7) oz mozzarella cheese () eggs (,,5,7,0) /rd pint (.6 cups) half and half (,) cups whole milk plain Greek yogurt () / cup unsweetened coconut milk (from refrigerated carton) (0) WEEK 6 ptolife.com - Rayzel Lam 6

7 Week 6 Grocery List Baking /4 cup coconut flour () tbsp flaxseed meal () Grocery List / tsp baking powder () 4 tbsp cocoa powder () / cup unsweetened coconut flakes (,5) tbsp pine nuts (0) /4 cup sliced almonds (8) /4 cup walnut pieces () tbsp soy sauce (8) tbsp rice vinegar (8) / cup olive oil (6,7,8,) tbsp sesame oil (8) tbsp red wine vinegar () tbsp apple cider vinegar (9) / cup Tabasco or louisiana hot sauce (9) DRIED SPICES /4 tsp chili flakes (0) / tsp cinnamon () tsp garlic powder (6,9) tsp dried dill (9) tsp dried oregano (4,6,7 ) / tsp dried thyme (4) tsp onion powder (9) /8 tsp red pepper flakes (5) tbsp sesame seeds (8) Cayenne pepper (6) tsp cumin (7) tsp salt-free seasoning of your choice (I like McCormick Garlic & Herb) (7) NOTE: If you don t already have a nice store of spices in your pantry, this online source is MUCH more affordable when you need a batch of spices and also much FRESHER proteins oz beef chuck, cubed (4) 4 (5 oz) chicken breasts, butterflied (5,0, ) oz worth of chicken breasts (9) (6 oz) boneless, skinless chicken thighs (8) (5 oz) boneless, skinless chicken thighs (6) oz pancetta (or pieces bacon) (0) (6 oz) boneless pork chops (7) medium shrimp, peeled and deveined (6) frozen cup blueberries (4) cup frozen peas (0) / cup frozen cherries () 4 frozen strawberries (70g) (4) CANNED/DRY tbsp tomato paste (4).5 (4 oz) cans petite diced tomatoes (6) cups beef stock (4) cup low-sodium vegetable stock (6) / can chickpeas () / can pineapple (IF not using fresh) (5) WEEK 6 ptolife.com - Rayzel Lam 7

8 Banana Bread Protein Muffins /4 cup coconut flour medium ripe banana medium eggs egg whites /4 cup walnut pieces, divided tbsp unsalted butter, softened / cup unsweetened coconut milk (from carton) /4 cup Swerve / tsp baking powder / tsp cinnamon /8 tsp pink Himalayan sea salt PHASE 4 RECIPE Yields: 6 muffins Servings: muffins Calories: 5 cal Protein: 0g Fat: g Carbs: 8g Net carbs: g PREHEAT oven to 50 F and grease 6 muffin tins with non-stick olive oil spray or coconut oil. In a small mixing bowl, whisk together coconut flour, Swerve, baking powder, cinnamon and sea salt. In a medium mixing bowl, beat egg whites until soft peaks form. Set aside. IN a separate mixing bowl, mash banana and use a hand mixer to beat in eggs, coconut milk, and butter until smooth. Pour wet ingredients into dry and mix on low speed to combine. Stir in / of walnuts. USE a spatula to gently fold egg whites into batter. Using a / measuring cup, pour batter into prepared muffin tins. Sprinkle with remaining walnuts. Bake 5-0 minutes. Cool 0 minutes. WEEK 6 ptolife.com - Rayzel Lam 8

9 Greek Yogurt Berry Parfait cups whole milk plain greek yogurt / cup raspberries / cup blueberries 4 tbsp unsweetened coconut flakes 4 tsp Swerve (optional) and/or stevia to taste Yields: servings Servings: / recipe Calories: 6 cal Protein: g Fat: 6g Carbs: 5g Net carbs: 0g HEAT a small pan over medium/low heat. Add coconut flakes and lightly toast until golden brown. STIR Swerve into greek yogurt in a small bowl, if using. Layer greek yogurt, berries and coconut flakes in two 6 oz jar or bowl. Refrigerate until serving. WEEK 6 ptolife.com - Rayzel Lam 9

10 Curried Eggs and Kale cups kale, chopped eggs tbsp curry paste (or sub.5 tsp curry powder) tsp butter Yields: serving Servings: recipe Calories: 9 cal Protein: g Fat: 8g Carbs: 9g Net carbs: 7g WHISK together eggs and curry paste until smooth. Stir in kale. MELT butter in a medium skillet over medium/low heat. Pour in egg/kale mixture and cover. Cook minutes. Use a wooden spatula to break up mixture and stir. Cover and cook an additional minutes. Serve hot. WEEK 6 ptolife.com - Rayzel Lam 0

11 Hearty 4 Beef Stew oz beef chuck, cubed cups beef stock 8 oz sliced cremini mushrooms cup celery, sliced cup carrots, coarsely chopped / cup onion, chopped cloves garlic, minced / tsp dried thyme / tsp dried oregano tbsp tomato paste tbsp coconut aminos or gluten free soy sauce /4 tsp sea salt /4 tsp black pepper tsp butter or ghee Yields: servings Servings: / of stew Calories: 89 cal Protein: 44g Fat: g Carbs: g Net carbs: 8g HEAT a Dutch oven over medium heat and melt butter. Add cubed beef and brown on all sides for 6-7 minutes. Stir in carrots, mushrooms, onion and celery along with garlic, thyme, and oregano cover and cook 7 minutes, stirring occasionally. POUR in beef stock, tomato paste and coconut aminos. Season with salt and pepper. Bring to a low boil. Reduce heat to simmer. Simmer with lid cracked for hour. Alternate Instant Pot Directions: BROWN cubed meat in instant pot on saute function (or alternately, if rushed, skip this step entirely); add all ingredients to instant pot, set to manual pressure for 40 minutes. WEEK 6 ptolife.com - Rayzel Lam

12 5 Coconut Crusted Chicken w/ Pineapple Salsa & Sugar Snap Peas FOR CHICKEN & PEAS (5 oz) chicken breasts, butterflied /4 cup unsweetened coconut flakes / egg /8 tsp sea salt cup snap peas / tsp butter /6 tsp sea salt FOR SALSA /4 cup pineapple, diced (fresh, canned, or frozen and defrosted) /4 cup tomato, diced (/ medium tomato) /8 cup red onion, finely chopped tbsp chopped cilantro /8 tsp red pepper flakes Yields: serving Servings: recipe Calories: 4 cal Protein: 9g Fat: 8g Carbs: g Net carbs: 5g 4 STIR together ingredients for salsa in a small bowl. Set aside. Beat egg in a small bowl and sprinkle coconut and sea salt in a shallow bowl. BLOT chicken with a paper towel to remove excess moisture. Dunk in egg wash and coat in coconut flakes on all sides. HEAT a skillet over medium heat and spray with olive oil cooking spray. Allow pan to get very hot. Place chicken on pan and cook 8-0 minutes each side. WHILE chicken cooks, heat a small skillet over medium heat and sauté snap peas in butter for 5 minutes, stirring occasionally. Season with sea salt. Serve snap peas alongside chicken with pineapple salsa. WEEK 6 ptolife.com - Rayzel Lam

13 Cauli Rice Jambalaya 6 w/ Chicken & Shrimp / cup diced yellow onion (about ½ medium onion) cup diced green bell pepper (about / large pepper) cup diced celery (about celery ribs) tbsp olive oil cup canned petite diced tomatoes (5 oz) boneless, skinless chicken thighs, cut into / cubes medium shrimp, peeled and deveined cups cauliflower rice ( small cauliflower head) cup low-sodium vegetable stock / tsp sea salt / tsp black pepper / tsp garlic powder tsp smoked paprika / tsp oregano pinch of cayenne pepper to taste (optional) Yields: servings Servings: / recipe Calories: 56 cal Protein: 4g Fat: g Carbs: 0g Net carbs: g HEAT the olive oil in a large skillet over medium-high heat. Add the onion, bell pepper, and celery. Sauté for -5 minutes, until the vegetables are tender and lightly browned. Add the tomatoes and chicken to the pan along with all of the seasonings. Continue cooking for 5 minutes, stirring often. shrimp are cooked through. STIR in the cauliflower rice, vegetable stock, and shrimp. COVER, reduce heat to low, and simmer for about 5 minutes, until the cauliflower rice is tender and the WEEK 6 ptolife.com - Rayzel Lam

14 Grilled Cuban 7 Pork Chops w/ PORK CHOPS (6 oz) boneless pork chops Zest & juice of orange Zest & juice of lime tsp olive oil /4 cup minced red onion cloves garlic, minced tsp oregano tsp cumin Pinch of sea salt & black pepper Finely chopped cilantro (optional garnish) 4 5 Zucchini Fries ZUCCHINI FRIES large zucchini /4 cup gluten-free breadcrumbs (such as Glutino) /4 cup finely grated parmesan cheese tsp salt-free seasoning of your choice (I like McCormick Garlic & Herb) egg whites tbsp olive oil PHASE 4 RECIPE Yields: servings Servings: / recipe Calories: 5 cal Protein: 54g Fat: g Carbs: 0g Net carbs: 4g PORK MARINADE: Zest and juice the orange and lime into a small bowl. Add the olive oil, minced red onion, minced garlic, oregano, cumin, salt, and pepper. Whisk until well combined. Place the pork chops in a large ziptop bag and pour the marinade over them. Refrigerate for at least 0 minutes or up to several hours. ZUCCHINI FRIES: Cut the ends off the zucchini and cut each one in half. Slice each halved zucchini lengthwise into strips, then cut the strips into fries. PREHEAT the oven to 45 F and grease a large baking sheet with tbsp of olive oil. Beat the egg whites and place in a shallow bowl. Combine the gluten-free breadcrumbs, parmesan cheese, and salt-free seasoning in another shallow bowl. Dip each zucchini strip into the egg whites then the breadcrumbs, shake off any excess, and place onto the prepared baking sheet. BAKE the zucchini for 5 minutes, flip, and continue baking for another 5 minutes, until golden brown and crisp. While the zucchini fries bake, preheat the grill and coat with non-stick cooking spray. REMOVE the pork chops from the marinade (do not discard) and grill for 5-7 minutes per side (depending on the thickness), until they reach an internal temperature of 45 F. TRANSFER the remaining marinade to a small saucepan and bring to a rolling boil. Reduce heat to medium and simmer for 5-0 minutes. The marinade will reduce significantly (down to a couple of tablespoons). Spoon the reduced marinade over the pork chops and garnish with finely chopped cilantro, if desired. Serve with the zucchini fries, and enjoy! Note: Parchment paper under fries worked best so they didn t stick to pan. For fries with parmesan only and no breadcrumbs for those who want to keep the meal lower carb, do not roll fries in cheese (uses too much cheese), rather dip the fries egg wash as normal, place on parchment covered baking sheet, then SPRINKLE the cheese evenly over the fries. WEEK 6 ptolife.com - Rayzel Lam 4

15 8 Sesame Garlic Chicken Thighs w/ (6 oz) boneless, skinless chicken thighs cups (tightly packed) shredded kale (about / bunch) large carrot, shredded / cup red cabbage, shredded (about /8 of a cabbage or buy pre-shredded bag) / red bell pepper, thinly sliced / cup edamame /4 cup sliced almonds 4 Shredded Kale Salad Yields: servings tbsp olive oil Servings: / recipe tbsp soy sauce Calories: 5 cal (gluten free) or coconut Protein: 44g aminos Fat: g tbsp rice vinegar Carbs: g tbsp sesame oil Net carbs: 6g 4 cloves garlic, minced tbsp grated ginger (about a piece) Juice of orange tsp Swerve tbsp sesame seeds, divided PREPARE the salad dressing/chicken marinade by combining the olive oil, soy sauce, rice vinegar, sesame oil, garlic, ginger, and orange juice in a blender and blend until emulsified. You should end up with about cup, depending on how juicy the orange was. MEASURE out ½ cup of the dressing and place in a small bowl or mason jar. Add the Swerve and tsp of sesame seeds and mix/shake until well combined. SALAD: Combine the shredded kale, carrot, red cabbage, bell pepper, edamame, and almonds in a large bowl. Drizzle the dressing over the top, toss until well coated, cover and refrigerate until ready to serve. CHICKEN: Place the chicken thighs in a large ziptop bag and add the remaining marinade and sesame seeds. Refrigerate for at least 0 minutes or up to several hours. PREHEAT the oven to 75 F and line a baking dish with aluminum foil. Place the chicken into the prepared baking dish and bake for 0 minutes, until the chicken reaches an internal temperature of 65 F. Alternatively, you can grill or sear the chicken on a well-greased, preheated grill or skillet for 8-0 minutes per side. (Again, check for an internal temperature of 65 F.) Remove the chicken from the oven/ grill and serve with the kale salad. WEEK 6 ptolife.com - Rayzel Lam 5

16 Buffalo Style 9 Stuffed Peppers oz chicken breast 4 medium bell peppers cup celery, thinly sliced cup carrots, chopped / cup green onion, thinly sliced tsp dried dill tsp onion powder tsp garlic powder tbsp apple cider vinegar tbsp butter / cup Tabasco or Louisiana hot sauce tsp sea salt Yields: servings Servings: stuffed peppers Calories: 9 cal Protein: 4g Fat: g Carbs: 6g Net carbs: 7g IN a saucepan, add chicken breast and cover with water. Bring to a boil over medium low heat. Boil 0 minutes. Shred chicken with a fork and set aside. IN a medium saucepan, melt tbsp of butter. Add celery and carrots. Cover and cook 0 minutes stirring occasionally. Add shredded chicken to pan. Season with dill, garlic powder, onion powder and sea salt. Add apple cider vinegar and Tabasco sauce. Stir to coat. Remove from heat. Stir in scallions. PREHEAT oven to 75 F and pour cup of water in the bottom of a baking pan (cook along with Mexican peppers). Scoop chicken mixture into each bell pepper and place into baking sheet. Cover with aluminum foil and bake for 50 minutes. WEEK 6 ptolife.com - Rayzel Lam 6

17 Zucchini Chicken 0 Carbonara medium zucchini, spiral sliced using 6 mm blade (5 oz) chicken breasts, butterflied tbsp butter oz pancetta, diced (or slices bacon, cut into small pieces) cup frozen peas / cup unsweetened almond milk egg yolks tbsp pine nuts, divided garlic cloves, minced /4 tsp black pepper / tsp sea salt tbsp fresh chopped basil /4 tsp chili flakes (optional) Yields: servings Servings: / recipe Calories: 580 cal Protein: 48g Fat: 4g Carbs: 9g Net carbs: g HEAT a grill or grill pan over medium heat and spray with olive oil cooking spray. Season chicken breasts with salt and pepper. Place on grill and cook 6-7 minutes on each side. Remove from grill/pan and slice into thin strips. HEAT a large skillet over medium heat and spray with olive oil cooking spray. Add pancetta, peas, butter and garlic. Cook 5 minutes. In the meantime, whisk together egg yolks and almond milk in a small bowl. POUR egg mixture into pan with pancetta stirring constantly. Add zucchini noodles, use tongs to gently toss. Divide into two servings. Top with grilled chicken, chopped basil, pine nuts ( tbsp per serving) and chili flakes. WEEK 6 ptolife.com - Rayzel Lam 7

18 Pizza Style Chicken w/ Chickpea Salad FOR CHICKEN (5 oz) chicken breast slices of tomato oz mozzarella cheese ( thin slices) - basil leaves /4 tsp dried oregano /4 tsp minced garlic / tsp sea salt, divided /8 tsp black pepper tsp olive oil FOR SALAD cup bell pepper chopped / cup red onion, finely chopped (approx /8th of an onion) / cup chickpeas/ garbanzo beans tbsp fresh chopped basil tbsp olive oil tbsp red wine vinegar /4 tsp sea salt PHASE 4 RECIPE Yields: serving Servings: recipe Calories: 56 cal Protein: 4g Fat: 8g Carbs: 5g Net carbs: 7g SEASON chicken breast with /4 teaspoon sea salt, pepper and oregano on both sides. Heat a medium oven safe skillet over medium heat and melt butter. Once pan is very hot, place chicken on and cook 6-7 minutes. Flip chicken and add garlic to pan. Cook an additional 6 minutes. IN the meantime, turn oven to broil. Top chicken with mozzarella and sliced tomato. Broil 7-8 minutes or until cheese is bubbly (check it every few minutes to be safe so it doesn t burn). While chicken broils, stir ingredients for salad in a bowl. Add olive oil, red wine vinegar and sea salt. Stir well. REMOVE pan from oven. Serve garnished with chopped basil and season with remaining sea salt. WEEK 6 ptolife.com - Rayzel Lam 8

19 Oreo Cookie TOPPING: tsp butter tbsp black onyx cocoa powder (super darkmakes a BIG difference. Sub regular cocoa powder) tbsp flaxseed meal.5 tsp Swerve tiny scoop stevia* Smoothie SMOOTHIE: /4 cup + /8 cup water tbsp half and half tsp vanilla bean powder tsp Swerve Stevia to taste 9 ice cubes** Yields: serving Servings: recipe Calories: 7 cal Protein: 4g Fat: 5g Carbs: 9g Net carbs: g SKINNY VERSION:; Calories: 8 cal Protein: 4g Fat: g Carbs: 9g Net carbs: g TOPPING: Mix the dry topping ingredients (ideal to make in bulk and spoon out a serving size for several smoothies). Melt the butter in a pan and then add the mixed dry ingredients - saute in pan for a few minutes, then let cool. Serving size of topping: Scant ¼ cup. SMOOTHIE: High Powered Blender: Add liquids/soft ingredients first, then ice, and blend. Ninja: Add ice first, then rest of ingredients on top. Do crush function first to crush ice. Scrape sides with spatula, then blend. Both: You will likely need to scrape the sides with a spatula a couple times. After making smoothie, mix in topping by hand. SKINNY VERSION: use less tsp butter in topping. PRETTY GOOD still- not quite as good as original though. *STEVIA NOTES: scoop = the scoop that comes in stevia bottle = / of tsp = packet stevia. If you do not have any of this, a few light shakes. If you do not like stevia, use more erythritol-based sweetener to compensate. It s not nearly as sweet so per scoop you may need to add - more tsp to taste. Please see the Sweeteners tutorial on Ptolife.com under the Shopping Tutorials section. You need to be logged in to view it. **So I ve discovered ice cube size can vary! These are made with ice-cube trays purchased online. If you make your smoothie and it seems too watery/liquidy and not thick like the photo or the video tutorials don t worry, you aren t crazy! Your ice-cubes are just smaller. Either add more ice-cubes or buy some trays online to use. The point is your smoothie should be kind of hard to blend- that s how thick it should be. Note: Video tutorials of the these smoothies in the Dessert Smoothies Course on ptolife.com! WEEK 6 ptolife.com - Rayzel Lam 9

20 Black Forest Cherry Smoothie /4 + /8 cup water depending on your blender tbsp cocoa powder / cup frozen cherries tsp half and half tsp lemon juice tsp Swerve Stevia* 7-8 ice cubes** Yields: serving Servings: recipe Calories: 6 cal Protein: g Fat: g Carbs: g Net carbs: 8g SMOOTHIE: High Powered Blender: Add liquids/soft ingredients first, then ice, and blend. Ninja: Add ice first, then rest of ingredients on top. Do crush function first to crush ice. Scrape sides with spatula, then blend. Both: You will likely need to scrape the sides with a spatula a couple times. You could top with whipped cream! *STEVIA NOTES: scoop = the scoop that comes in stevia bottle = / of tsp = packet stevia. If you do not have any of this, a few light shakes. If you do not like stevia, use more erythritolbased sweetener to compensate. It s not nearly as sweet so per scoop you may need to add - more tsp to taste. Please see the Sweeteners tutorial on Ptolife.com under the Shopping Tutorials section. You need to be logged in to view it. **So I ve discovered ice cube size can vary! These are made with ice-cube trays purchased online. If you make your smoothie and it seems too watery/liquidy and not thick like the photo or the video tutorials don t worry, you aren t crazy! Your ice-cubes are just smaller. Either add more ice-cubes or buy some trays online to use. The point is your smoothie should be kind of hard to blend- that s how thick it should be. Note: Video tutorials of the these smoothies in the Dessert Smoothies Course on ptolife.com! WEEK 6 ptolife.com - Rayzel Lam 0

21 4 Blueberry Sorbet /4 + /8 cup water depending on your blender / cup frozen blueberries (70g) frozen strawberries (5g) tsp lemon juice tsp Swerve 8-0 ice cubes* Yields: serving Servings: recipe Calories: 5 cal Protein: g Fat: 0g Carbs: g Net carbs: 0g SMOOTHIE: High Powered Blender: Add liquids/soft ingredients first, then ice, and blend. Ninja: Add ice first, then rest of ingredients on top. Do crush function first to crush ice. Scrape sides with spatula, then blend. Both: You will likely need to scrape the sides with a spatula a couple times. *So I ve discovered ice cube size can vary! These are made with ice-cube trays purchased online. If you make your smoothie and it seems too watery/liquidy and not thick like the photo or the video tutorials don t worry, you aren t crazy! Your ice-cubes are just smaller. Either add more ice-cubes or buy some trays online to use. The point is your smoothie should be kind of hard to blend- that s how thick it should be. Note: Video tutorials of the these smoothies in the Dessert Smoothies Course on ptolife.com! WEEK 6 ptolife.com - Rayzel Lam