Black & White To Print HCG. Phase 3 to Life maintenance Program. Week 2. P3tolife.com. Rayzel Lam

Transcription

1 Black & White To Print HCG Phase to Life maintenance Program Week Ptolife.com. Rayzel Lam

2 W eek pg# the Mayday Page... Calendar Page... 5 Recipe Grid... 6 List of Recipes... 7 Grocery List... 8 RECIPES Recipe #. Sundried Tomato Omelette.... Pork Cauli Fritters.... Chocolate Morning Mug Bread Pad Thai w/ Miracle Noodles Mahi Mahi w/ Asparagus & Sundried Tomato Tapenade Balsamic Cast Iron Steak, Cauli Mash & Tomatocini Salad Mexican Chicken Poppers w/ Pico de Gallo Rosemary Butternut Zoodles & Herb Porkchops Creamy Lemon Chicken over Cauliflower Chili Lime Shrimp & Snap Peas Buffalo Chicken Salad.... Peppermint Patty Smoothie.... Mango Vanilla Coconutty Dessert Smoothie Key Lime Pie Smoothie...7 ptolife.com - Rayzel Lam

3 the Mayday page The recipes in the meal plan were designed so that when you make them they will feed JUST you for the week- so this means if you want to make additional servings for family, you will need to X the recipe, so when grocery shopping you would double/triple ingredients. EXAMPLE: MOST of the main meal dish recipes are laid out in the meal plan where you make the recipe as it s written, & it makes servingsboth of which you will eat - once for dinner & then again the following days as leftovers for lunch. I hope that makes sense! TIME SPENT COOKING: When you see a breakfast/lunch/dinner dish listed twice on the meal plan, you are not having to cook it twice - you are eating portion as leftovers the following day for lunch or dinner as the plan dictates. Additionally w/ things like mug muffins or chia puddings, can make multiple servings at once. Smoothies: These take -5 minutes to make. I have video tutorials on these in the dessert smoothies course on the ptolife.com site. COOKING OPTIONS: A. Cook as the dishes come up. This is sessions of cooking, a little over x a day. B. YOU CAN BATCH COOK DISHES AT ONCE and reduce this to 5-6 sessions or C. DO A PREP DAY where you basically cook almost all the dishes in longer session (except the smoothies & seafood dishes), put in tupperware for the week. D. REDUCE THE # OF DISHES - pick some favorites & double them. Lunch for 4 days! This modifies the plan but should really be just fine. GROCERY COSTS: Initially you may spend extra on some new staples for new alternative pantry items, BUT you won t have to buy these items again for a long time & if you keep making recipes like this, which is really the foundation for your long term maintenance, that cost is really spread out over months. WAYS TO REDUCE COST: You can buy small amounts of alternative baking ingredients and super fresh spices in small quantities for very low prices at savoryspiceshop.com. ptolife.com - Rayzel Lam

4 4 EXAMPLE: You buy at savoryspiceshop.com a small oz bag chia seeds for $.80 instead of buying whole pound for $ (we only use 4.5 tbs over the course of P - if you like the chia puddings you may like to make them more in the future, but you can decide that later). This can be great if you re new to these types ingredients & not sure if you want to use them long term yet. They carry all sorts of alternative baking ingredients. SUBBING INGREDIENTS:. Recipes calling for refrigerated boxed coconut milk or almond milk - the first two weeks I went with coconut because of sticking with the whole dairy/nut free thing, but to be honest my main purpose there was really just because these food groups are so calorie dense and easy to overconsume. Almond milk has hardly any actual almonds and it very low calories so in that sense it s not really a problem for that reason- so you can probably just go with either coconut or almond milk if you like to save on cost- so your not buying large cartons and wasting half of it. These cartons do have a long expiry date which is nice.. If there is a protein you do not care for, you can sub it out. If the meat is lean, ie shrimp, you d want to replace with another lean meat (ie chicken breast, not rib-eye steak). If the meat is a slightly higher fat meat (ie chicken thighs, then you could replace it with another higher fat meat of your choice). 5 dessert smoothies: these do not have to be in a certain order- you can pick any p smoothie recipes from the week & list, & week smoothies have a LITTLE dairy & nuts, so best saved for week. These are very low calorie so feel free to swap them as you like. Once you find a favorite, you ll know how to make it by heart after a couple times or keep it on a post it note near your blender. MAKING THEM: There is a bit of an art to making these smoothies, in order to get them to that level of thickness we want so they taste like a true dessert replacement. They take only -5 minutes to make, but to learn the best way to make them, please see the Dessert Smoothies Course on the Ptolife.com site. 6 The Why: If you re wondering why the meal plan is the way it is, so that you can start making your own plans and eating choices knowledgeably, please check out the coaching tutorials section on ptolife.com. I explain in detail the various facets to the recipe makeup and layout and calorie and macronutrients balance and why I made the choices I did for this phase. ptolife.com - Rayzel Lam 4

5 # = recipe # C= Calories p= Protein f= Fat c= Carbs nc= Net Carbs BREAKFAST LUNCH DINNER SNACK N T U O T T R A IT L S I O N DAY DAY 90C 9p f 7c 5nc Sundried Tomato Omelette 4C 7p 0f 6c 9nc Cauli Pork Fritters 4C p 9f 0c nc 5C 6p 8f 7c nc 98C p 6f c 9nc Mango Vanilla 4 5 Pad Thai w/ Miracle Noodles Thai Pad Miracle w/ Noodles Mahi Mahi w/ Asparagus & Sundried Tomato Tapenade Coconutty Smoothie 4C p 9f 0c nc 509C p 5f c 4nc 7C p 6f 4c nc Balsamic Steak, Cauli 4 6 Mash & Tomatocini Salad Peppermint Patty Smoothie 054C 99p 46f 66c 49nc 55C 9p 70f 7c 48nc DAY 9C p 5f c 4nc Chocolate Morning Mug Bread 8C 56p f 5c 9nc 509C p 5f c 4nc 98C p 6f c 9nc Mexican Balsamic Mango Chicken Steak, Cauli Vanilla 7 Poppers 6 Mash & Coconutty w/ Pico Tomatocini Smoothie de Gallo Salad 08C 00p 67f 59c 6nc DAY 4 DAY 5 DAY 6 DAY 7 4C 7p 0f 6c 9nc Pork Cauli Fritters 9C p 5f c 4nc Chocolate Morning Mug Bread 90C 9p f 7c 5nc Sundried Tomato Omelette 4C 7p 0f 6c 9nc Cauli Pork Fritters 5C 55p 6f c 8nc 55C 47p 7f 0c nc 67C 5p 6f 7c nc Mexican Rosemary Chicken Butternut, Key Lime Poppers zoodles & Pie Smoothie w/ Pico herb de Gallo porkchops C 47p 7f 0c nc 468C 9p 8f 4c 9nc 98C p 6f c 9nc 8 9 Rosemary Butternut, zoodles & herb porkchops Creamy Chicken Lemon over Cauli Rice Mango Vanilla Coconutty Smoothie 468C 9p 8f 4c 9nc 484C 4p 8f 4c 6nc 67C 5p 6f 7c nc Creamy Chili Chicken Lemon Lime Key Lime Shrimp Pie over Smoothie & Snap Cauli Rice Peas C 6p f 8c nc 484C 4p 8f 4c 6nc 7C p 6f 4c nc Buffalo Chili Chicken Lime Peppermint Salad Shrimp Patty & Snap Smoothie Peas 0 50C 4p 59f 65c 4nc 00C 99p 76f 67c 45nc 09C 6p 65f 5c nc 05C 07p 56f 6c 8nc ptolife.com - Rayzel Lam 5

6 # = recipe # Breakfast Sundried Tomato Omelette Pork Cauli Fritters Chocolate Morning Mug Bread Main Meals 4 Pad Thai w/ Miracle Noodles 8 Rosemary Butternut, Herb Pork Chops & Zoodles Snacks 5 Mahi Mahi, Asparagus & Sundried Tomato Tapenade Creamy Lemon Chicken over Cauliflower Rice Peppermint Patty Smoothie 7 Balsamic, Cauli Mash & Tomatocini Salad Mexican Chicken Poppers w/ Pico de Gallo Chili Lime Shrimp Buffalo Chicken & Snap Peas Salad 4 Mango Vanilla Coconutty Dessert Smoothie Key Lime Pie Smoothie ptolife.com - Rayzel Lam 6

7 ... recipes Breakfasts:. Sundried Tomato Omelette. Pork Cauli Fritters. Chocolate Morning Mug Bread Main Meals: 4. Pad Thai w/ Miracle Noodles 5. Mahi Mahi w/ Asparagus & Tapenade 6. Balsamic Steak, Cauli Mash & Tomatocini Salad 7. Chicken Poppers w/ Pico de Gallo 8. Rosemary Butternut, Zoodles & Herb Pork Chops 9. Creamy Lemon Chicken & Cauli Rice 0. Chili Lime Shrimp and Snap Peas. Buffalo Chicken Salad Dessert Smoothies. Peppermint Patty Smoothie. Mango Vanilla Coconutty 4. Key Lime Pie Smoothie ptolife.com - Rayzel Lam 7

8 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 avocado (7,4) lemon (9) 4 limes (4,0,4) 0 asparagus spears (5) c bean sprouts (4) Head bibb lettuce (7) bunches green onions (,4,) heads cauliflower (,6,9) Small bunch celery () lb cherry tomatoes (6) Garlic bulb (,4,8,9) small fresh ginger (4) / jalapeño pepper (7) package pre-shredded carrots (4,) Bag spring mix lettuce () / lb spinach leaves (,9) lbs snap peas (0) / lb snow peas (4) small white onions (7) Small red onion (4) Small butternut squash (8) large roma tomatoes (7) 5 medium zucchini (7,8) FRESH HERBS could sub dried herbs if need be. bunch green chives (6) bunch of cilantro (4,7,0) bunch fresh basil (,5,9) package of fresh rosemary (8) package of fresh sage () package fresh thyme (9) specialty OFTEN BEST TO GET ONLINE OR LOCAL HEALTH FOOD/SPECIALTY/ORGANIC STORE 4 (7 oz) packs miracle noodles or zero calorie shirataki noodles (4,0) Vanilla powder (sub vanilla extract) (,) Stevia () /4c Pyure/Swerve (,,,4) tsp Smoked paprika (7) tbsp coconut aminos or gluten free soy sauce (4) Note: These items are directly linked to in the color version if you just want to click. dairy pint egg whites () stick butter (,6,8,9,0,4).75 cups unsweetened refrigerated low cal boxed coconut milk unsweetened(,8) / dozen eggs pasture raised (,4,4) Proteins 8 oz lean ground pork() (6 oz) pork chops (8) lb 97% lean ground chicken (7) 4 (5 oz) skinless chicken breasts (9,) 8 oz skirt steak (4) (4 oz) filet mignon or tenderloin (6) FROZEN oz shrimp, cooked (0) 6 oz mahi mahi filet (5) ptolife.com - Rayzel Lam 8

9 Grocery List Baking / cup olive oil (5,6,8,9,0) tbsp toasted sesame oil (4) tbsp balsamic vinegar (6).5 tsp red wine vinegar (6) oz apple cider vinegar () 4 tbsp cocoa powder, unsweetened (,) /4c flaxseed meal (,4) / tsp peppermint extract () tsp baking powder () / tsp sesame seeds (4) DRIED SPICES tsp onion powder (8,) tsp dried oregano () /4 tsp chili flakes (0) / tsp chili powder (0) tsp dried basil (8) tsp cumin (7) tsp thyme (6,8).5 tsp garlic powder (,5,7,8,0).5 tsp oregano (,5) tsp black pepper (,,6,7,8,9,) tsp dill () tbsp sea salt NOTE: If you don t already have a nice store of spices in your pantry, savoryspiceshop. com is MUCH more affordable when you need a batch of spices and also much FRESHER Ethnic 8 oz chili garlic sauce* (4) can full fat coconut milk (9,) /4c caned coconut cream () condiments tbsp sugar free mayonnaise*() tbsp stone ground mustard* (6) 6 large pitted green olives (5) /4c jarred pepperocini peppers (6) Louisiana hot sauce (or tapatio) () CANNED/DRY tbsp tomato paste* (0) c sundried tomatoes in olive oil () frozen / cup frozen mango* () lil tips * These are products that can be deceiving - check the ingredient label and look for a brand without added sugar or starch additives (maltodextrin). ptolife.com - Rayzel Lam 9

10 Sundried Tomato O melette cup egg-whites /4 cup sun-dried tomatoes* cup spinach leaves tbsp basil, finely chopped / tsp garlic, chopped / tsp oregano /4 tsp sea salt /8 tsp black pepper Yields: serving Servings: recipe Calories: 90 cal Protein: 9g Fat: g Carbs: 7g Net carbs: 5g SPRAY a medium non-stick pan with cooking spray. Heat over medium heat. STIR together egg whites, sun-dried tomatoes and seasonings. Pour into pan. Cook -5 minutes or until omelette is mostly cooked through and white. ADD spinach to one side of the omelette and gently fold the other side over in half using a spatula, covering the spinach. Cook - minutes longer. Serve hot. * packed in oil, julienned and drained MAKE IT A MAINTENANCE RECIPE: (choose one) FAT: extra whole egg, OR replace whites with eggs (note: this will significantly reduce the protein) OR a few more sun-dried tomatoes OR ¼ cup shredded cheese. PROTEIN: Add leftover cooked shredded meat. ptolife.com - Rayzel Lam 0

11 Pork Cauli / lb lean ground pork head of cauliflower eggs /4 cup green onion, thinly sliced tbsp fresh sage, finely chopped / tsp dried oregano / tsp dried garlic tsp sea salt /4 tsp black pepper F ritters Yields: fritters Servings: 4 fritters Calories: 4 cal Protein: 7g Fat: 0g Carbs: 6g Net carbs: 9g HEAT a large pot filled with - cups of water over medium heat. Cut cauliflower into florets. Place cauliflower florets into water and bring to a boil. Reduce to simmer and boil 0 minutes to soften florets. Alternate cooking method: 7 minutes at high pressure in instant pot. STRAIN and transfer florets to a large mixing bowl. Allow cauliflower to cool slightly for 5 minutes. Use a potato masher or fork to mash florets until slightly chunky. Add egg, green onion, ground pork and seasonings. Mix well to combine. HEAT a large pan over medium heat. Spray liberally with nonstick cooking spray. Place fritters onto pan using a / cup measuring cup. Press down and shape gently with a spatula. Cook 4-5 minutes. Turn over and cook 4-5 minutes longer or until cooked through. MAKE IT A MAINTENANCE RECIPE: (Choose one) FAT: Add /4 cup shredded mozzarella OR higher fat ground pork. PROTEIN: Add additional / lb ground pork to recipe ptolife.com - Rayzel Lam

12 Chocolate M orning Mug Bread /4 cup flax meal tbsp unsweetened cocoa powder tbsp unsweetened coconut milk tbsp egg whites tbsp Swerve/Pyure sweetener / tsp baking powder tsp butter, melted tiny scoop stevia* Yields: serving Servings: recipe Calories: 9 cal Protein: g Fat: 5g Carbs: g Fiber: 7g Net carbs: 4g COMBINE ingredients in a mug or small bowl. Stir well until smooth and moistened. MICROWAVE for minute and 0 seconds. Alternate Cooking Method: oven: Please note, oven cooking method is temporary guesstimate till fully tested! PREHEAT oven to 50 F. Pour batter into mug, bake for 5 minutes. I HIGHLY RECOMMEND making several at a time so you re not spending all that time for muffin. :)- *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. Note: These can be batch cooked too! See instructions under morning mug muffins lesson under cooking tutorials on Ptolife.com site. ptolife.com - Rayzel Lam

13 Pad Thai 8 oz skirt steak egg packages miracle noodles drained, rinsed cup shredded carrots cup bean sprouts / cup red onion, sliced thinly cups snow peas, strings removed cup green onions, sliced into inch pieces / cup cilantro, chopped w/ Miracle Noodles / tsp sesame seeds (optional) lime, cut into wedges FOR SAUCE tsp toasted sesame oil tbsp coconut aminos tbsp garlic, minced tbsp ginger, minced OPTIONAL TOPPING (Do it! It s good!) Chili garlic sauce 4 Yields: servings Servings: / recipe Calories: 4 cal Protein: g Fat: 9g Carbs: 0g Net carbs: g DRY the shirataki noodles on some paper towels. Thinly slice skirt steak- slice ACROSS the grain for tender meat, not with the grain. Heat a large skillet or wok over medium high heat and spray with non-stick cooking spray. Once pan is very hot add skirt steak. Cook - minutes stirring regularly. In a separate small pan, scramble egg. Set aside. 4 ADD red onion and scallions to skillet with steak. Cook minutes longer. Reduce heat to medium. Begin adding ingredients for sauce. Add shredded carrots and pea pods. Continue to cook another minute. STIR in noodles and bean sprouts, toss to coat. Allow noodles to heat - minutes. Add scrambled egg. Stir once more. DIVIDE into portions. Garnish with cilantro, lime, sesame seeds and chili sauce before serving. Make it a maintenance recipe (choose one): FAT: CARBS: Use an additional egg or add extra tsp toasted sesame oil to sauce Replace miracle noodles with - cups zucchini noodles or sweet potato noodles. ptolife.com - Rayzel Lam

14 Mediterranean & Sundried Tomato Tapenade 5 Mahi Mahi w/ Asparagus 6 oz mahi mahi fillet*, thawed if frozen 0 asparagus spears, ends cut off /8 tsp garlic powder / tsp oregano.5 tsp olive oil Salt and pepper to taste FOR TAPENADE / cup sun-dried tomatoes in olive oil, drained 6 large basil leaves 6 large green olives, pitted Yields: serving Servings: recipe Calories: 5 cal Protein: 6g Fat: 8g Carbs: 7g Net carbs: g 4 COMBINE ingredients for tapenade in a food processor and pulse until just finely chopped and combined. Set aside. PREHEAT oven to 400f. Toss asparagus in olive oil. Season with salt and pepper. Place asparagus on a aluminum foil lined baking sheet. Bake 0 minutes. WHILE asparagus roasts, heat a non-stick pan over medium heat and spray with cooking spray. Blot excess liquid off Mahi Mahi with paper towel. Season Mahi Mahi on both sides with oregano, garlic, sea salt and black pepper. Place on hot pan and cook -4 minutes each side. SERVE Mahi Mahi over roasted asparagus and top with sundried tomato and olive tapenade. MAKE IT A MAINTENANCE RECIPE: (Choose one) FAT: Add a half recipe of tapenade CARBS: Double the asparagus and spices and add tsp Olive oil * Or sub Tuna filet or ground pork. ptolife.com - Rayzel Lam 4

15 B alsamic Cast Iron Steak, Cauli Mash & Tomatocini MEAT & MARINADE (4 oz) fillet mignon steaks or tenderloin Non-stick cooking spray FOR MARINADE tbsp olive oil tbsp balsamic vinegar tbsp stone ground mustard /4 tsp dried thyme /4 tsp black pepper / tsp salt FOR CAULIFLOWER MASH 4 cups cauliflower florets tbsp butter tbsp fresh chives / tsp sea salt FOR TOMATOCINI SALAD: cups cherry tomatoes /4 cup jarred pepperocini peppers, drained /8 cup chopped green chives tbsp olive oil.5 tsp red wine vinegar /4 tsp salt /8 tsp pepper Salad 6 Yields: servings Servings: / recipe Calories: 509 cal Protein: g Fat: 5g Carbs: g Net carbs: 4g WHISK together olive oil, balsamic vinegar, thyme & mustard in a small bowl. Add steaks & marinade to a ziplock bag & smoosh to coat. Marinate in fridge minimum hour up to whenever you cook the nd steak the following day. CAULIFLOWER & SALAD Steam option: Add cups water to the bottom of a steaming pan or large pot. Add cauliflower. Cover and bring to a low boil. Boil until cauliflower is fork tender, about 5 minutes. Instant Pot option: Put of water in bottom of instant pot, the grate, and cauliflower florets on top. High pressure for 7 minutes. WHILE cauliflower is cooking, combine cherry tomatoes, pepperocinis, and dressing ingredients for your salad. STRAIN cauliflower, transfer to a large bowl, and mash with potato masher or back end of a slotted spoon. Add butter, salt and chives. Stir well. Divide into two portions. 4 HEAT cast iron skillet over medium/high heat until pan is very hot. Spray hot pan liberally with cooking spray. Remove one steak from marinade and season with salt and pepper. Add steak to hot pan using tongs. Cook steak 4-5 minutes without moving. Flip steak and cook 4-5 minutes longer. Allow steak to rest 5 minutes before serving. Prepare steak same way for the following day. Serve steak and half of the salad and cauli mash for one meal. MAKE IT A MAINTENANCE RECIPE (Choose one) FAT: tbsp sour cream on cauli mash. PROTEIN: Use 6-8 oz. serving of steak. CARBS: Use 8 cups of raw cauliflower in recipe instead of 4. ptolife.com - Rayzel Lam 5

16 Mexican Chicken Poppers lb 97% lean ground chicken / cup zucchini, grated / cup white onion, minced /4 cup cilantro, finely chopped tsp cumin tsp smoked paprika /4 tsp garlic powder / tsp sea salt ¼ tsp black pepper head bibb lettuce FOR PICO DE GALLO cup roma tomato, diced (about roma s) / cup onion, finely chopped handful cilantro, finely chopped tsp jalapeño, minced Salt to taste Day lunch only: Add /4 avocado topping 7 w/ Pico de Gallo Yields: servings Servings: / recipe Calories: 5 cal Protein: 55g Fat: 6g Carbs: g Net carbs: 8g COMBINE all ingredients for poppers except lettuce in a large mixing bowl. Mix to combine. Form into small patties using a large tablespoon. Patties will be roughly the circumference of a /4 cup measuring cup. HEAT a large frying pan over medium heat and spray with nonstick cooking spray. Place poppers on pan and cook 4-5 minutes on each side until cooked through. WHILE poppers cook, stir together ingredients for pico de gallo. Serve poppers on bibb lettuce and top with pico de gallo. MAKE IT A MAINTENANCE RECIPE (Choose one) FAT: Use higher fat ground meat OR top with ½ avocado OR top with tbsp sour cream OR top with ¼ avocado and tbsp sour cream CARBS: Eat in organic corn tortilla AND/OR Double the pico recipe Tips when increasing the batch size: So a single recipe should yield poppers, 6 per serving (they are little guys) - so for double recipe would be 4 poppers total (still 6 per serving) However - since you are doubling, I would suggest to save time make the poppers bigger or it might take a while to form and cook 4 separate poppers - maybe do poppers total for the double recipe, then now the serving size is large poppers. ptolife.com - Rayzel Lam 6

17 Rosemary Butternut Squash, Garlic Herb Pork Chops & Zoodles FOR PORK (6 oz) thin pork chops, fat trimmed tbsp butter or olive oil tsp dried thyme ½ tsp onion powder ¼ tsp garlic powder ¼ tsp sea salt ⅛ tsp black pepper SAUCE & ZUCCHINI NOODLES 4 medium zucchini - for noodles, cubed. cups raw cubed butternut squash*.5 cups unsweetened coconut milk** tsp dried basil tsp fresh rosemary, chopped tsp minced garlic.5 tbsp olive oil, divided tsp Sea salt black pepper to taste 8 Yields: servings Servings: / recipe Calories: 55 cal Protein: 47g Fat: 7g Carbs: 0g Net carbs: g PREHEAT oven to 50 F. Toss butternut squash, cubed zucchini, and minced garlic with tbsp olive oil in a bowl. Spread onto a parchment paper lined baking sheet. Bake 5-40 minutes until squash is fork tender. 4 WHILE squash cooks, use a spiral slicer on 6mm blade to slice other zucchini into noodles. RUB Pork chops with onion powder, garlic powder, thyme, sea salt and black pepper. HEAT a pan over medium/high heat and melt butter. Allow pan to get very hot. Place pork chops on pan and cook 5-6 minutes. Turn and cook an additional 5-6 minutes. Allow chops to rest 5 minutes. Thinly slice pork chops. COMBINE roasted squash and the other ½ tbsp Olive oil in a food processor or blender with basil, rosemary, salt, black pepper and coconut milk. Blend until just combined. Heat sauce in a saucepan until hot. Pour over zucchini noodles. Toss to coat. SERVE pork chop slices over butternut squash sauce and zoodles. *About / a medium squash, but definitely measure with cups. ** The low-cal kind in refrigerated section, not canned MAKE IT A MAINTENANCE RECIPE: (Choose one) My suggestion for this dish is to add more sauce!. FAT: Use higher fat canned coconut milk for sauce PROTEIN: 7-8 oz pork chop per serving CARBS: 50% more sauce ingredients ptolife.com - Rayzel Lam 7

18 Creamy Lemon Chicken over Cauliflower 9 (5 oz) skinless chicken breasts cup full fat canned coconut milk / cup water 4 cups spinach leaves tbsp butter or olive oil tbsp lemon juice sprigs thyme tbsp garlic, minced tbsp basil, chopped / tsp sea salt /4 tsp black pepper cups cauliflower rice Yields: servings Servings: / recipe Calories: 468 cal Protein: 9g Fat: 8g Carbs: 4g Net carbs: 9g MELT butter in a large pan over medium/high heat. Season chicken breasts with sea salt and black pepper on each side. Brown chicken breasts in butter for 5 minutes. Flip chicken over and add garlic, brown 5 minutes longer. ADD coconut milk, water, lemon juice, thyme, sea salt and black pepper. Use a spatula to gently scrape up any drippings from pan. Reduce heat to low and cook uncovered 5 minutes. Add spinach and basil. Cook an additional 5 minutes uncovered. REMOVE sprigs of thyme. Serve over raw cauliflower rice (or if you like your cauli rice slightly cooked, saute in a pan for a few minutes to soften). MAKE IT A MAINTENANCE RECIPE: (Choose one) My suggestion for this dish is to add more sauce! FAT: Use chicken thighs instead OR use regular canned coconut milk, not light OR double all the sauce ingredients except the butter. PROTEIN: Use 6-7 oz. skinless chicken breasts instead ptolife.com - Rayzel Lam 8

19 Chili Lime Shrimp & Snap Peas 0 oz (/4 lb) frozen cooked medium shrimpthawed, peeled deveined and tails removed 7 cups snap peas tbsp butter or olive oil tbsp tomato paste / tsp chili powder /4 tsp garlic powder /4 tsp chili flakes tbsp lime juice ( large juicy lime) / cup cilantro, finely chopped / tsp sea salt Optional: miracle noodles Yields: servings Servings: / recipe Calories: 484 cal Protein: 4g Fat: 8g Carbs: 4g Net carbs: 6g MELT butter in a large skillet over medium heat. Add snap peas and sauté 4 minutes stirring regularly. ADD shrimp, tomato paste, chili powder, lime, garlic, chili flakes and sea salt. Stir and breakup tomato paste to form sauce. Cook -4 minutes until shrimp is heated through. For uncooked shrimp, cook an additional minutes or until shrimp is pink. Toss in cilantro and serve hot. Optionally eat this dish over miracle noodles for more volume. MAKE IT A MAINTENANCE RECIPE (Choose one) My suggestion for this dish is to add ½ cup cauliflower rice (to soak up the yummy sauce!) FAT: PROTEIN: CARBS: Top with / avocado Add oz of shrimp per serving (purchase lb for entire recipe instead of ¾ to make the servings like this). Serve over cup zucchini noodles ptolife.com - Rayzel Lam 9

20 Buffalo Chicken Salad (5 oz) skinless chicken breasts.5 cups shredded carrots /- cup scallions 4 cups shredded lettuce cups chopped celery tbsp full fat mayo /4 cup Louisiana hot sauce* / tsp onion powder tsp dried dill tsp sea salt /4 tsp black pepper Yields: servings Servings: / recipe Calories: 406 cal Protein: 6g Fat: g Carbs: 8g Net carbs: g SEASON chicken breasts with tsp of sea salt and /4 tsp of black pepper. Cooking options: 6 minutes on high pressure in instant pot (no added water). OR simmer in water at medium heat until done on stove top pan for about 0 minutes, flipping halfway through. Last resort: use canned chicken. FINELY chop chicken and place in a bowl. Refrigerate 0 minutes. Combine mayonnaise, hot sauce, onion powder, dried dill and remaining sea salt in a large mixing bowl. Stir to combine. ADD chopped celery, scallions and shredded carrots to mayonnaise mixture. Stir to coat. Add shredded chicken and stir once more. Divide into two servings. Serve over cups shredded lettuce. *for less spicy use tbsp hot sauce + tbsp apple cider vinegar (that s what I did!) MAKE IT A MAINTENANCE RECIPE: (Choose one) My suggestion here is that this dish is pretty amaze balls just as it is. :)- FAT: PROTEIN: CARBS: Top with /4 avocado Use 6-7 oz chicken breast per serving Enjoy on toasted gluten free bread slices ptolife.com - Rayzel Lam 0

21 P eppermint Patty Smoothie /4 cup water tbsp coconut cream tbsp cocoa powder tsp Swerve/Pyure /4 tsp peppermint extract /4 tsp vanilla powder Stevia to taste* 8 ice cubes** Yields: serving Servings: recipe Calories: 7 cal Protein: g Fat: 6g Carbs: 4g Fiber: g Net carbs: g 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. *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! ptolife.com - Rayzel Lam

22 M ango Vanilla Coconutty D essert Smoothie / cup frozen mango (70 grams) / cup water tbsp full fat coconut milk.5 tsp Swerve/Pyure /4 tsp vanilla powder* Stevia to taste* 9 ice cubes** Yields: serving Servings: recipe Calories: 98 cal Protein: g Fat: 6g Carbs: g Net carbs: 9g 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. *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 icecubes 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! ptolife.com - Rayzel Lam

23 /4 avocado Zest of lime - tbsp lime juice ( lime) raw egg yolk, pastured raised* tsp Swerve/Pyure Stevia to taste* 8 ice cubes** CRUMBLE TOPPING (optional) tbsp flaxseed meal / tsp Swerve/Pyure tsp melted butter Key Lime Pie Smoothie 4 Yields: serving Servings: recipe (meal plan is for WITH topping) W/O TOPPING: Calories: 04 cal Protein: 4g Fat: 9g Carbs: 4g Net carbs: g W/ TOPPING: Calories: 67 cal Protein: 5g Fat: 6g Carbs: 7g Net carbs: g TOPPING: Melt butter in small pan, add flaxseed and swerve, stir occasionally until toasted about - minutes. 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. Scoop smoothie into bowl and add topping. *If you don't feel comfortable consuming a raw pastured egg yolk, skip this and use avocado instead or tbsp water *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 icecubes 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! ptolife.com - Rayzel Lam