HCG. Phase 3 to Life maintenance Program. Simplified. Week. P3tolife.com. Rayzel Lam

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1 HCG Phase 3 to Life maintenance Program Simplified Week P3tolife.com. Rayzel Lam

2 w eek pg# The SIMPLIFIED PLAN - What it is...3 Week Meal Plan Calendar of Meals...4 P3 Calories & Nutrient Goals...5 Recipe Grid - Visual of the Dishes You ll be Eating...6 List of Week Recipes...7 Grocery List...8 Batch Cooking Schedules...0 Cook-as-you-go batch cook schedule... Twice weekly batch cook schedule...2 One main weekly batch cook schedule...3 Recipes: Recipe #. Chocolate Chia Pudding Bacony Egg Cups Lean and Hearty Turkey Chili Spanish Cauli Rice and Steak Deconstructed Pork Eggroll Bowl Indian Curry w/ Roasted Cauli & Purple Onion Spaghetti Squash & Lean Beef Meatballs Blackberry Lime Zinger Snickerdoodle Icey w/ Cinnamon Crumble...3 Simplified Week p3tolife.com - Rayzel Lam

3 the Simplified plan what it is. The simplified meal plan was born from the original P3 meal plan. It s a meal plan based on just a PORTION of the full number of recipes in the original P3 meal plan. The point? LESS RECIPES & LESS TIME SPENT COOKING. It came out of the fact that there is a group of you out there who either want or need to spend a minimal amount of time cooking, either because you just hate cooking and spending time on it (like you have gardening or walking the dog to do), or because you have 8 children, 3 full time jobs, and/or 57.6 grandchildren. Just kidding. But you get it, because you re just so incredibly busy. The simplified meal plans takes just a PORTION of the Phase 3 recipes from each week of the original meal plan, and increases the number of times you eat those limited number of dishes each week - so you are still eating real cooked food for your meals each day, but less time is involved cooking because you are making large batches of less recipes to eat off during the week. Now obviously, this means there is less variety in the plan as well and the simplified plan means you may eat the same lunch for 3-4 days in a row. But ya ll have told me you re cool with this in order to do less cooking. I m actually kind of like that too- it doesn t bother me to eat the same thing over and over, if it s something I like. With less variety also means you will be eating the same foods and ingredients multiple days in a row. Whether this will do well with your body will be an experiment. The original plan has a lot more variety in ingredients which kind of keeps things changed up for you body which could possibly be the best route. But the simplified plan is a feasible route for many as well. This means if you feel like there s not enough variety in the dishes here, you can either try out the Original P3 Meal Plan with more dishes, OR you can try the Build- Your-Own-Meal-Plan Kit and make your own concoction of P3 recipes to fit the guidelines I ve set (note that the Build-Your-Own will take a bit more leg work on your part though). These other documents can be found on P3tolife.com when you ve logged in. Simplified Week p3tolife.com - Rayzel Lam 3

4 # = recipe # C= Calories p= Protein f= Fat c= Carbs nc= Net Carbs DAY DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Week 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 23C 20p 9f 4c 2nc 289C 42p f 28c 22nc 347C 30p 8f 20c 5nc 4C 0p 0f 0c 8nc Chocolate Chia Protein Lean Turkey Chili Bowl Spanish Cauliflower Rice Blackberry Lime Zinger 23C 20p 9f 4c 2nc 289C 42p f 28c 22nc 347C 30p 8f 20c 5nc 4C 0p 0f 0c 8nc Chocolate Chia Protein Lean Turkey Chili Bowl Spanish Cauliflower Rice Blackberry Lime Zinger 23C 20p 9f 4c 2nc 289C 42p f 28c 22nc 347C 30p 8f 20c 5nc 4C 0p 0f 0c 8nc Chocolate Chia Protein Lean Turkey Chili Bowl Spanish Cauliflower Rice Blackberry Lime Zinger 23C 20p 9f 4c 2nc 289C 42p f 28c 22nc 336C 32p 0f 32c 23nc 4C 0p 0f 0c 8nc Chocolate Chia Protein Lean Turkey Chili Bowl Deconstructed Egg Roll Blackberry Lime Zinger 246C 2p 4f 6c 4nc 378C 28p 9f 23c 8nc 30C 38p 8f 20c 6nc 73C 2p 6f 6c 2nc Bacony Egg Cups Indian Curry Chicken Spag Squash & Meatballs Snickerdoodle Icey 246C 2p 4f 6c 4nc 42C 28p 25f 24c 8nc 30C 38p 8f 20c 6nc 73C 2p 6f 6c 2nc Bacony Egg Cups Indian Curry Chicken Spag Squash & Meatballs Snickerdoodle Icey 246C 2p 4f 6c 4nc 42C 28p 25f 24c 8nc 30C 38p 8f 20c 6nc 73C 2p 6f 6c 2nc 2 Bacony Egg Cups Simplified Week NT UO TT RA I L T S I O N 6 Indian Curry Chicken 9 7 Spag Squash & Meatballs Snickerdoodle Icey p3tolife.com - Rayzel Lam 890C 92p 28f 72c 47nc 890C 92p 28f 72c 47nc 890C 92p 28f 72c 47nc 879C 94p 20f 84c 55nc 032C 89p 53f 56c 40nc 032C 89p 53f 56c 40nc 032C 89p 53f 56c 40nc 4

5 P3 Meal Plan Layout SO WHAT AM I EATING ANYWAY? You don t have to do anything special with this info if you are following the simplified or original meal plan for P3. This just tells you WHAT that meal plan is based on when it comes to calories, fat, carbs, net carbs, and protein and will be helpful to you to get an idea of what you re consuming so can make more of your own eating concoctions if you choose as time goes on. WEEK DAILY AVERAGE Cals: Protein: 80-95g Total Carbs: 55-75g Net Carbs: 35-55g Fat: 35-65g BREAKFAST Cals: Protein: 0-20g Total Carbs: 6-6g Net Carb: 2-8g Fat: 9-6g MAIN MEALS (Lunch/Dinner) Cals: Protein: 30-40g Total Carbs: 0-30g Net Carb: 0-27g Fat: 2-25g DESSERT SMOOTHIES (or other snack) Cals: Total Carbs: 2-0g Net carb: -8g WEEK 2 DAILY AVERAGE: Cals: Protein: 95-30g Total carbs: 50-70g Net Carbs: 30-45g Fat: 55-75g BREAKFAST Cals: Protein: 2-27g Total Carbs: 7-6g Net Carb: 4-9g Fat: 3-5g MAIN MEALS (Lunch/Dinner) Cals: Protein: 35-55g Total Carbs: 2-30g Net Carb: 0-23g Fat: 5-35g DESSERT SMOOTHIES (or other snack) Cals: cal Total Carbs: 4-2g Net Carb: 2-9g WEEK 3 DAILY AVERAGE: Cals: Protein: 90-30g Total Carbs: 50-00g Net Carbs: 40-70g Fat: 80-95g BREAKFAST Cals: Protein: 3-26g Total Carbs: 5-22g Net Carb: 4-2g Fat: 0-20g MAIN MEALS (Lunch/Dinner) Cals: Protein: 35-50g Total Carbs: 7-40g Net Carbs: 2-30g Fat: 20-45g DESSERT SMOOTHIES (or other snack) Cals: cals Total Carbs: 9-5g Net Carbs: 5-g Simplified Week p3tolife.com - Rayzel Lam 5

6 # = recipe # Week Breakfasts 2 3 Main Meals Chocolate chia pudding 4 5 Bacony Egg Cups Lean and Hearty Turkey Chili 6 Spanish Cauli Rice and Steak 7 Deconstructed Pork Eggroll Bowl Indian Curry w/ Roasted Cauli & Purple Onion Dessert Smoothies 8 9 Spaghetti Squash & Lean Beef Meatballs Simplified Week Blackberry Lime Zinger Snickerdoodle icey w/ Cinnamon Crumble p3tolife.com - Rayzel Lam 6

7 ... Week recipes Instructions for multiplying the recipes as indicated below is what should be followed to give you the proper number of servings for this simplified meal plan for your own personal eating this week (and grocery list ingredient amounts already reflect these numbers as well). Breakfasts:. Chocolate Chia Pudding (2x the recipe for 4 breakfasts) 2. Bacony Egg Cups Main Meals: 3. Lean & Hearty Turkey Chili (2x the recipe for 4 lunches) 4. Spanish Cauli Rice w/ Steak (.5x the recipe for 3 dinners) 5. Deconstructed Pork Eggroll Bowl 6. Indian Curry Chicken (.5x the recipe for 3 lunches) 7. Spaghetti Squash & Meatballs (.5x the recipe for 3 dinners) Dessert Smoothies: 8. Blackberry Lime Zinger Smoothie 9. Snickerdoodle Icey w/cinnamon Crumble Simplified Week p3tolife.com - Rayzel Lam

8 Week Grocery List Note : The number at the end of each ingredient is the recipe number it s used in. Note 2: Ingredient amounts listed here = the food that will feed you personally for the entire week if you follow the meal plan exactly. You will notice that to accommodate eating some of these P3 recipes more times in week on this simplified plan vs. the original plan, that some recipes instruct to 2x the recipe or.5x the recipe. The ingredients needed for making these dishes with the extra servings as dictate on the simplified menu are already reflected here. If you need to make additional servings for family members, you will want to check that particular recipe and adjust the amount of ingredients needed for it accordingly. Produce VEGGIES bell pepper (6).5c broccoli florets (6) /2 head Napa cabbage (5) large cauliflower head (or 2 small) (4,6) /2 head celery (3) 2c sliced baby portobello mushrooms (3) 4 oz shiitake mushrooms (5) head garlic (3,4,5,6).5 medium red onion (6) 3 medium white onions (2,3,4,7) /2c shredded carrots (5) 2 slices jalapeño, optional (3) 2 poblano peppers (3) /2 bunch green onions (5,6).5 small/med spaghetti squash (7) c spinach (2) 3c cherry tomatoes (4) FRESH HERBS Can use dried herbs if need be. /2 bunch fresh basil- optional (7) /2 bunch fresh cilantro (3,5,6) /2 tsp fresh ginger (5) FRUIT /4c lime juice (4,8) zest of 4 limes (8) specialty OFTEN BEST TO GET ONLINE (clickable below) OR LOCAL HEALTH FOOD / ORGANIC STORE 3/8 tsp vanilla bean powder (9) 2 scoops egg white protein powder unsweetened or vanilla flavor () Stevia (,8,9) /2c Swerve/Pyure (,8,9) /2c cocoa powder () 2 tsp smoked paprika (3) 2 tbsp coconut/liquid aminos OR gluten free soy sauce (5) 4 tbsp nutritional yeast (2,7) proteins 2 slices bacon, thick cut* (2) 4 oz pork cutlets (5) 3 (4 oz) chicken thighs (6).25 lb 99% fat free/extra lean ground turkey (3) 5 oz ground beef, 96% lean (7) 3 (4 oz) skirt steaks (4) Simplified Week p3tolife.com - Rayzel Lam 8

9 Week Grocery List Baking /2c chia seeds () 3 tbsp flaxseed meal (9) 3 tbsp olive oil (2,4,6) tsp toasted sesame oil (5) DRIED SPICES tbsp basil, divided (7) 2 tsp ancho chili powder (sub chili powder) (4) 2 tbsp chili powder (3) 2 tbsp cinnamon (9) /4c cumin (3) 2 tbsp curry powder* (6) tsp fennel seed (7) 2 tbsp garlic powder (7) 5 tsp dried oregano (4,7) tsp paprika (4) tbsp turmeric (6) 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. Ethnic c canned coconut milk (full fat) (6) CANNED/DRY /8c chicken broth (4,6) 2 (4oz) cans diced fire roasted tomatoes* (7) 4 (4oz) cans petite diced tomatoes (3) /4 c tomato sauce* (4,7) frozen dairy tbsp butter (9) 0 large eggs (2,7) 3.5c low cal coconut milk (unsweetened boxed refrigerated kind)(,2) 2c frozen blackberries* (8) 3/8c frozen green peas (4) lil tips * These are products that can be deceiving - check the ingredient label and look for a brand without added sugar. Simplified Week p3tolife.com - Rayzel Lam 9

10 Batch Cooking Schedules 3 suggested options for your cooking each week to fit various lifestyles & schedules MAYDAY NOTE: In this simplified meal plan, you will be multiplying the recipe in some cases (ie. 2x the recipe listed, or.5x the recipe listed) in order to have enough servings to feed you as the meal plan calendar dictates for the week. Please take note of that so you re not missing servings when it comes time to eat! The grocery list is already adjusted accordingly. NOTE: I have not included the smoothies in the schedules as they are a nightly treat that take just 5 minutes to make and should be made only when ready to eat. Obviously lol. #i'mmelting Simplified Week p3tolife.com - Rayzel Lam 0

11 Cook As You Go Batches : With this method you are cooking each dish the day before or the day that it first appears in the plan, but when you make it, you make enough servings at once to eat that dish the number of times it s listed that week without cooking it again DAY BEFORE DAY : Cook 2 recipes. Chocolate chia protein pudding (2x the recipe) & Turkey chili (2x the recipe) DAY : Cook recipe. Spanish Cauli Rice & Steak (.5x the recipe) DAY 2 & 3: No cooking DAY 4: Cook 3 recipes. Pork egg roll bowl (/2 the recipe), Bacony egg cups, & Indian curry chicken (.5x the recipe) DAY 5: Cook recipe. Spaghetti squash & meatballs (.5x the recipe) DAY 6, 7: No cooking (or week 2 cooking) BEFORE 2 cook: RECIPES: RECIPE: 3 RECIPES: RECIPE: 6 7 Chia Pudding (2x recipe) Turkey Chili (2x recipe) Spanish Cauli Rice Steak (.5x recipe) No cooking No cooking Pork Egg Roll Bowl Bacony Egg Cups Indian Curry Chicken (.5x recipe) Spaghetti Squash & Meatballs (.5x recipe) No cooking No Cooking (or cooking for week 2) Simplified Week p3tolife.com - Rayzel Lam

12 2 Twice Weekly Batch Cook: With this method you are cooking half of the recipes for the first half of the week, and the 2nd half of the recipes the 2nd half of the week DAY BEFORE DAY : Cook 4 recipes. Chia pudding(2x the recipe for 4 servings), Turkey chili (2x the recipe for 4 servings), Spanish cauli rice & steak (.5x the recipe for 3 servings), Pork egg roll bowl (/2 the recipe for serving) DAY 4: Cook 3 recipes. Bacony egg cups, Indian curry chicken (.5x the recipe for 3 servings) spaghetti squash & meatballs (.5x the recipe for 3 servings) FINISH: There s a few elements of dishes best left to finishing up the day you eat the meals. cook: BEFORE RECIPES: 3 RECIPES: FINISH: 7 Chia Pudding (2x recipe) Turkey Chili (2x recipe) Spanish Cauli Rice Steak (.5x recipe) Pork Egg Roll Bowl No cooking No cooking No cooking Bacony Egg Cups Indian Curry Chicken (.5x recipe) Spaghetti Squash & Meatballs (.5x recipe) No cooking No cooking No cooking (or cooking for week 2) Simplified Week p3tolife.com - Rayzel Lam 2

13 3 Weekly Batch Cook : DAY BEFORE DAY : Cook majority of all 7 main dish recipes. BEFORE FINISHING - save to cook fresh: DAY -3: Cook steak for Spanish Cauli Rice & Steak dish fresh if desired. cook: RECIPES: FINISH: FINISH: FINISH: Chia Pudding (2x recipe) Turkey Chili (2x recipe) Spanish Cauli Rice Steak (except steak) (.5x recipe) Pork Egg Roll Bowl Bacony Egg Cups Indian Curry Chicken (.5x recipe) Spaghetti Squash & Meatballs (.5x recipe) Cook steak for spanish dish. Cook steak for Spanish dish. Cook steak for Spanish dish. No cooking No cooking No cooking No cooking (or cooking for week 2) Simplified Week p3tolife.com - Rayzel Lam 3

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15 BATCH COOKING: Option : 2x the recipe for 4 breakfasts. Option 2: Original recipe for 2 days, then make again for 2 days. Chocolate Chia Ingredients Pudding.5 cups unsweetened coconut milk* 4 tbsp chia seeds 2 tbsp unsweetened cocoa powder tbsp + tsp Pyure/Swerve 4 tiny scoops stevia** scoop vanilla protein powder*** (I used egg white protein powder) What to Do Mix all ingredients together in a glass or mug and stir with a whisk to incorporate well. Refrigerate at least 4 hours or overnight. Per serving: /2 recipe 23 cal - 20 protein - 9 fat - 4 carbs - 2 net carbs Yields: 2 servings *low cal boxed kind from refrigerated section. For more info about this, please see the Coconut Milks lesson under Shopping Tutorials at p3tolife.com. **STEVIA NOTES: scoop = the scoop that comes in stevia bottle = /32 of tsps = 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 -3 more tsp. to taste. Please see the Sweeteners tutorial on P3tolife.com under the Shopping Tutorials section. You need to be logged in to view it. ***My scoop of protein powder contained 30g by weight, and when I put into some measuring cups it was a little less than /2 cup, but more than /3 cup. The protein powder scoop I had contained 08 calories and 25g of protein in that scoop of a little less than /2 cup. Go more by calories and protein than by amount in this case for whatever protein powder you choose to use. Simplified Week p3tolife.com - Rayzel Lam 5

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17 Bacony Egg 2 Ingredients C ups 8 medium eggs* 2 slices thick cut bacon** cup coarsely chopped spinach /2 cup white onion, chopped /3 cup unsweetened coconut milk*** 2 tbsp nutritional yeast /2 tsp sea salt /2 tsp black pepper What to Do HEAT a large frying pan over medium heat. Add bacon slices and cook 8-0 minutes, flip and cook an additional 8-0 minutes. Set slices aside onto a plate or paper towel to cool. Chop into small pieces. 2 3 PREHEAT oven to 350 F and spray 6 muffin tins with olive oil or coconut cooking spray. In a large bowl, whisk together eggs and coconut milk. Stir in onion, spinach, bacon, nutritional yeast, sea salt and black pepper. USING a /3 measuring cup, scoop mixture into prepared muffin tins. Bake 30 minutes. Freeze and microwave as needed or refrigerate up to 5 days. Per serving: 2 egg cups 246 cal - 2 protein - 4 fat - 6 carbs - 4 net carbs Yields: 3 servings *or 6 large eggs **Most regular bacon has sugar - however, the amount you d be consuming in the ½ slice per serving is negligible (like /8 tsp). I would personally feel comfortable using regular natural bacon. You can also speciality order sugar free bacon online. ***low cal boxed kind from refrigerated section. For more info about this, please see the Coconut Milks lesson under Shopping Tutorials at p3tolife.com. Simplified Week p3tolife.com - Rayzel Lam 7

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19 Lean and Hearty Ingredients 0 oz extra lean ground turkey 28 oz canned petite diced tomatoes in juice poblano pepper, seeds removed and diced cup slices baby portobello mushrooms cup celery, thinly slices /2 cup white onion, finely chopped tbsp garlic, minced 2 tbsp cumin tbsp chili powder tsp smoked paprika tsp sea salt Slices of jalapeño, optional Fresh cilantro, chopped What to Do T urkey Chili 3 BATCH COOKING: 2x the recipe for 4 lunches. IN a large pot over medium heat, combine ground turkey, onion, poblano pepper and celery. Use a spatula to break up turkey. Cover and cook 0 minutes. 2 STIR in mushroom, garlic, cumin, chili powder, paprika, and sea salt. Cover and cook an additional 5 minutes. 3 ADD tomatoes. Bring to a low boil, reduce heat and simmer uncovered 30 minutes. Serve with fresh sliced jalapeño and cilantro. MAKE IT A MAINTENANCE RECIPE (Choose one) FAT: Use higher fat meat like 85/5 ground beef or dark meat ground turkey OR Saute meat and veggies in tbsp coconut oil, butter, or olive oil. PROTEIN: Use lb ground meat package instead of just the 0 oz. Add additional -2 fresh diced tomatoes + another 50% of the spices CARBS: Add additional ½ cup of onion and cup of mushrooms Add ¼ cup kidney beans Per serving: /2 recipe 289 cal - 42 protein - fat - 28 carbs - 22 net carbs Yields: 2 servings Simplified Week p3tolife.com - Rayzel Lam 9

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21 Spanish Cauli Rice 4 Ingredients and Steak FOR STEAK 2 (4 oz) flat iron or skirt steaks, fat trimmed tsp dried oregano tsp ancho chili powder (sub chili powder) /2 tsp sea salt FOR TOMATOES 2 cups cherry tomatoes tsp olive oil /2 tsp sea salt /4 tsp black pepper What to Do BATCH COOKING:.5x the recipe for 3 dinners. FOR RICE 2 cups cauliflower rice /4 cup green peas /4 cup white onion, minced /2 cup chicken broth 3 tbsp tomato sauce tbsp fresh lime juice /2 tsp garlic, minced /2 tsp turmeric /2 tsp paprika /2 tsp sea salt 2 tsp olive oil PREHEAT oven to 400 F. Line a baking sheet with parchment paper. ROASTED TOMATOES: In a mixing bowl, combine ingredients for roasted tomatoes. Stir to coat. Pour onto baking sheet and roast minutes CAULIFLOWER RICE: Add 2 tsp of olive oil over medium/low heat in a large pan. Add onions and garlic, sauté until they begin to soften, about 5 minutes. Add chicken broth, tomato sauce, turmeric and paprika. Stir to combine. Stir in peas and cauliflower. Season with salt and stir in lime juice. Cook 5 minutes. STEAK: rub chili powder, oregano, sea salt and pepper on both sides of steak. Heat a medium pan over medium/high heat and spray with cooking spray. Once pan is very hot, place steak on and cook 3-5 minutes, turn steak over and cook an additional 3-5 minutes. Allow steak to rest 5 minutes. SLICE steak and serve over cauliflower rice topped with roasted tomatoes. Per serving: /2 recipe 347 cal - 30 protein - 8 fat - 20 carbs - 5 net carbs Yields: 2 servings Simplified Week p3tolife.com - Rayzel Lam 2

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23 Deconstructed Pork E ggroll Bowl Ingredients 4 oz thinly cut lean pork cutlets 4 cups Napa cabbage, finely chopped (about 3/4 one head) 4 oz (2 cups) whole shiitake mushrooms, finely chopped /2 cup shredded carrots /4 cup scallions, thinly sliced 2 tbsp + 2 tsp cup cilantro, chopped /8 cup coconut aminos/gluten free soy sauce tsp toasted sesame oil /2 tsp ginger, peeled and minced /2 tsp garlic, minced 5 What to Do BEGIN by chopping pork cutlets into very small pieces about ½ inch in size. Heat sesame oil in a large pan over medium heat. Add pork and cook 0 minutes or until pork is cooked through, stirring regularly. 2 ADD cabbage, mushrooms, shredded carrots, garlic, and ginger to pan. Stir to combine. Cook 6-7 minutes, stirring occasionally. Stir in coconut aminos and scallions. Continue to cook 3-5 minutes. Garnish with chopped cilantro. MAKE IT A MAINTENANCE RECIPE (Choose one) FAT: PROTEIN: CARBS: Use higher fat pork cut OR Use an additional tbsp of toasted sesame oil Add 2 oz shrimp. Add /2 cup toasted rice. Per serving: recipe 336 cal - 32 protein - 0 fat - 32 carbs - 23 net carbs Yields: serving Simplified Week p3tolife.com - Rayzel Lam 23

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25 I ndian Curry 6 w/ Roasted Cauli & Purple Onion Ingredients BATCH COOKING:.5x the recipe for 3 lunches. FOR INDIAN CHICKEN CURRY 2 (4 oz) skinless chicken thighs cup broccoli florets (2.5 oz - about /4 medium head broccoli) cup bell pepper, julienned (about /2 large) /2 cup full fat canned coconut milk /2 cup, canned fire roasted diced tomatoes, drained /4 cup chicken broth tbsp curry powder* tsp garlic, minced tsp olive oil What to Do /4 tsp sea salt /4 tsp black pepper Optional toppings: cilantro, green onion, parsley FOR TURMERIC ROASTED VEGETABLES 2 cups cauliflower florets (about /2 medium head of cauli) medium red onion, peeled and quartered tsp olive oil tsp ground turmeric /4 tsp garlic powder /4 tsp sea salt PREHEAT oven to 400 F and line a baking sheet with parchment paper or aluminum foil. Combine ingredients for roasted vegetables in a large mixing bowl. Toss with hands to coat paying extra attention to rubbing the onion with seasoning on cut sides. Spread mixture onto baking sheet. Bake minutes IN the meantime, season both sides of chicken thighs with sea salt and black pepper. Add tsp olive oil in a large pan over medium heat. Add chicken thighs and brown 5 minutes. Flip chicken thighs and add bell peppers to pan. Sauté 3 minutes to soften. ADD garlic, coconut milk, chicken broth, tomatoes and curry powder. Stir to combine and bring mixture to a low boil. Reduce heat and simmer 5 minutes. Add broccoli and simmer 5 minutes longer. ALTERNATE fast cooking method - Instant Pot: for curry, combine all ingredients into instant pot, set at manual pressure for 5 minutes. Done. Serve chicken curry alongside roasted vegetables. Per serving: /2 recipe 42 cal - 28 protein - 25 fat - 24 carbs - 8 net carbs Yields: 2 servings *Indian type, includes fenugreek, coriander, turmeric amongst other exotic herbs. Simplified Week p3tolife.com - Rayzel Lam 25

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27 L ean Beef Meatballs Ingredients small/medium spaghetti squash, halved and seeds removed 0 oz 96% lean ground beef cup tomato sauce cup canned diced fire roasted tomatoes /3 cup Vidalia onion, minced Spaghetti Squash & What to Do egg tbsp nutritional yeast 2 tsp oregano, divided 2 tsp basil, divided 2 tsp garlic powder, divided /2 tsp fennel seed tsp sea salt /2 tsp black pepper Fresh basil, chopped 7 BATCH COOKING:.5x the recipe for 3 dinners. PREHEAT oven to 400 F. Place spaghetti squash on a parchment paper lined baking sheet, cut side down. Bake 40 minutes MIX MEATBALLS: While squash roasts, in a medium mixing bowl, combine beef, minced onion, nutritional yeast, egg, tsp basil, tsp oregano, tsp garlic powder, fennel seeds, sea salt and black pepper. Mix with hands. FORM into 8 golfball sized meatballs. Heat a large frying pan over medium heat and spray liberally with nonstick cooking spray. Place meatballs on pan and cook 3 minutes to brown. Turn meatballs and cook 3 minutes longer. POUR in tomato sauce and diced tomatoes with meatballs. Stir in the rest of the garlic powder, oregano and basil. Reduce heat and cover. Simmer 20 minutes. Serve over cup cooked spaghetti squash. Alternate Cooking Method: Instant Pot BROWN meatballs in instant pot. Add the tomato sauce and diced tomatoes with meatballs. Stir in the rest of the garlic powder, oregano and basil. Cook in high pressure for 0 minutes. Serve over cup cooked spaghetti squash. MAKE IT A MAINTENANCE RECIPE (Choose one) FAT: Use higher fat beef Top with ¼ avocado Top with parmesan or mozzarella PROTEIN: Use lb package ground meat instead of 0 oz. CARBS: Add additional cup spaghetti squash Per serving: /2 recipe 30 cal - 38 protein - 8 fat - 20 carbs - 6 net carbs Yields: 2 servings Simplified Week p3tolife.com - Rayzel Lam 27

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29 B lackberry Lime 8 Zinger Ingredients /2 cup frozen blackberries 4-6 tbsp water 2 tsp lime juice Zest of lime tsp Swerve/Pyure Stevia to taste* 8 ice cubes** What to Do High Powered Blender: Add liquids first/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 time or two. Per serving: 4 cal - 0 protein - 0 fat - 0 carbs - 8 net carbs Yields: serving *STEVIA NOTES: scoop = the scoop that comes in stevia bottle = /32 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 -3 more tsp to taste. Please see the Sweeteners tutorial on P3tolife.com under the Shopping Tutorials section. You need to be logged in to view it. Note: Video tutorials of the these smoothies in the Dessert Smoothies Course on p3tolife.com! Simplified Week **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 blendthat s how thick it should be. p3tolife.com - Rayzel Lam 29

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31 9 S nickerdoodle Icey w/ Cinnamon Crumble Ingredients FOR ICEY /4 cup water tsp cinnamon tsp Swerve/Pyure Stevia to taste* 7 ice cubes** What to Do FOR CRUMBLE tsp browned butter tbsp flaxseed meal /2 tsp Swerve/Pyure /4 tsp cinnamon /8 tsp vanilla powder TOPPING: Brown butter in very small saucepan. Add flax meal, cinnamon and vanilla powder. Stir and toast another minute or two (do not allow to burn), then remove from heat. 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 time or two. Mix the crumble thoroughly into the smoothie. Per serving: 73 cal - 2 protein - 6 fat - 6 carbs - 2 net carbs Yields: serving *STEVIA NOTES: scoop = the scoop that comes in stevia bottle = /32 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 -3 more tsp to taste. Please see the Sweeteners tutorial on P3tolife.com under the Shopping Tutorials section. You need to be logged in to view it. Note: Video tutorials of the these smoothies in the Dessert Smoothies Course on p3tolife.com! **So I ve discovered ice cube size can vary! These are made with icecube 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 blendthat s how thick it should be. Simplified Week p3tolife.com - Rayzel Lam 3