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

Transcription

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

2 W eek pg# The SIMPLIFIED PLAN - What it is... Week Meal Plan Calendar of Meals...5 P Calories & Nutrient Goals...6 Recipe Grid - Visual of the Dishes You ll be Eating...7 List of Week Recipes...8 Grocery List...9 Batch Cooking Schedules... Cook-as-you-go batch cook schedule... Twice weekly batch cook schedule... One main weekly batch cook schedule...4 Recipes: Recipe #. Southwest Frittata...6. Blueberry Lemon Muffins...8. Greek Chicken Bowl Fish Taco Bowl Thai Curry Meatballs Over Cauli Rice Pork Cacciatore w/ Mushrooms & Green Beans Chimichurri Steak w/ Tomato Cucumber Salad Chocolate Peanut Butter Cup Smoothie Pumpkin Pie Smoothie... Simplified Week ptolife.com - Rayzel Lam

3 the Simplified plan what it is. The simplified meal plan was born from the original P meal plan. It s a meal plan based on just a PORTION of the full number of recipes in the original P 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, 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 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 -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 P Meal Plan with more dishes, OR you can try the Build- Your-Own-Meal-Plan Kit and make your own concoction of P 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 Ptolife.com when you ve logged in. Simplified Week ptolife.com - Rayzel Lam

4 # = recipe # C= Calories p= Protein f= Fat c= Carbs nc= Net Carbs DAY DAY DAY 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 6C p 0f 5c 4nc 5C 50p 8f 7c nc 497C 8p 9f 5c 5nc 45C 9p 9f c 5nc 4 8 Southwest Frittata Greek Chicken Bowl Fish Taco Bowl Chocolate Peanut Butter 6C 6p 0f 0c 8nc 5C 50p 8f 7c nc 497C 8p 9f 5c 5nc 45C 9p 9f c 5nc 4 8 pcs Southwest Frittata Greek Chicken Bowl Fish Taco Bowl Chocolate Peanut Butter 76C 9p 7f 5c 8nc 5C 50p 8f 7c nc 594C 5p 9f 8c nc 45C 9p 9f c 5nc 5 8 Blueberry Lemon Muffins Greek Chicken Bowl Thai Curry Meatballs Chocolate Peanut Butter 76C 9p 7f 5c 8nc 5C 50p 8f 7c nc 594C 5p 9f 8c nc 45C 9p 9f c 5nc 5 8 Blueberry Lemon Muffins Greek Chicken Bowl Thai Curry Meatballs Chocolate Peanut Butter 6C p 0f 5c 4nc 594C 5p 9f 8c nc 568C 5p 7f c 4nc 06C p 7f 9c 7nc Southwest Frittata Thai Curry Meatballs Pork Cacciatore Pumpkin Pie Smoothie 76C 9p 7f 5c 8nc 594C 5p 9f 8c nc 568C 5p 7f c 4nc 06C p 7f 9c 7nc Blueberry Lemon Muffins Thai Curry Meatballs Pork Cacciatore Pumpkin Pie Smoothie 76C 9p 7f 5c 8nc 594C 5p 9f 8c nc 605C 40p 4f 8c nc 06C p 7f 9c 7nc Blueberry Lemon Muffins Simplified Week 5 Thai Curry Meatballs 7 9 Chimichurri Steak Pumpkin Pie Smoothie ptolife.com - Rayzel Lam NT UO TT RA I L T S I O N 7C 0p 76f 58c 7nc 480C p 86f 6c 4nc 57C p 9f 7c 47nc 57C p 9f 7c 47nc 477C 06p 74f 76c 57nc 544C 0p 90f 8c 60nc 58C 97p 05f 70c 49nc 4

5 P 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 P. 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: 5-55g Fat: 5-65g BREAKFAST Cals: Protein: 0-0g Total Carbs: 6-6g Net Carb: -8g Fat: 9-6g MAIN MEALS (Lunch/Dinner) Cals: Protein: 0-40g Total Carbs: 0-0g Net Carb: 0-7g Fat: -5g DESSERT SMOOTHIES (or other snack) Cals: Total Carbs: -0g Net carb: -8g WEEK DAILY AVERAGE: Cals: Protein: 95-0g Total carbs: 50-70g Net Carbs: 0-45g Fat: 55-75g BREAKFAST Cals: Protein: -7g Total Carbs: 7-6g Net Carb: 4-9g Fat: -5g MAIN MEALS (Lunch/Dinner) Cals: 5-55 Protein: 5-55g Total Carbs: -0g Net Carb: 0-g Fat: 5-5g DESSERT SMOOTHIES (or other snack) Cals: cal Total Carbs: 4-g Net Carb: -9g WEEK DAILY AVERAGE: Cals: Protein: 90-0g Total Carbs: 50-00g Net Carbs: 40-70g Fat: 80-95g BREAKFAST Cals: 60-0 Protein: -6g Total Carbs: 5-g Net Carb: 4-g Fat: 0-0g MAIN MEALS (Lunch/Dinner) Cals: Protein: 5-50g Total Carbs: 7-40g Net Carbs: -0g Fat: 0-45g DESSERT SMOOTHIES (or other snack) Cals: cals Total Carbs: 9-5g Net Carbs: 5-g Simplified Week ptolife.com - Rayzel Lam 5

6 # = recipe # Breakfast Week Main Meals Southwest Frittata Blueberry Lemon Muffins 4 5 Greek Chicken Bowl 6 Thai Curry Meatballs Over Cauli Rice 7 Fish Taco Bowl Chimichurri Steak w/ Tomato Cucumber Salad Dessert Smoothies 8 9 Pork Cacciatore w/ Mushrooms & Green Beans Chocolate Peanut Butter Smoothie Pumpkin Pie Smoothie Simplified Week ptolife.com - Rayzel Lam 6

7 Batch Cooking Schedules 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. x 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 ptolife.com - Rayzel Lam 7

8 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 recipes - Frittata & Greek chicken bowl (x the recipe for 4 lunches) DAY : Cook recipe. Fish taco bowl. DAY : Cook recipe. Blueberry Lemon Muffins. DAY : Cook recipe. Thai Curry Meatballs (.5x the recipe for 5 servings- dinners, lunches) DAY 4: No Cooking. DAY 5: Cook recipe. Crockpot pork. DAY 6: No cooking DAY 7: Cook recipe. Chimichurri steak & salad (& week 4 cooking) cook: BEFORE RECIPES: RECIPE: RECIPE: RECIPE: RECIPE: Fritatta Greek Chicken Bowl (x recipe) Fish Taco Bowl Blueberry Lemon Muffins Thai Curry Meatballs (.5x recipe) No cooking Crockpot Pork No cooking Chimichurri Steak & Salad (and cooking for week 4) Simplified Week ptolife.com - Rayzel Lam 8

9 Twice Weekly Batch Cook: With this method you are cooking half of the recipes for the first half of the week, and the nd half of the recipes the nd half of the week DAY BEFORE DAY : Cook 4 recipes. Frittata, Greek chicken bowl (x the recipe for 4 lunches), Blueberry Lemon Muffins, Thai curry (.5x the recipe for 5 servings- dinners, lunches.) DAY : Cook recipe. Fish Taco Bowl. DAY 4 or 5: Cook recipes. Crockpot pork & Chimichurri Steak dish. cook: BEFORE RECIPES: RECIPE: RECIPES: Fritatta Greek Chicken Bowl (x recipe) Blueberry Lemon Muffins Thai Curry (.5x recipe) Fish Taco Bowl. No cooking No cooking Crockpot Pork Chimichurri Steak & Salad No cooking No cooking No cooking (or cooking for week 4) Simplified Week ptolife.com - Rayzel Lam 9

10 Weekly Batch Cook : DAY BEFORE DAY : Cook majority of 6 main dish recipes. DAY 7: Cook recipe. Fish Taco Bowl. BEFORE FINISHING - save to cook fresh: DAY 7: May like to cook steak from chimichurri dish the night it s eaten cook: RECIPES: RECIPE: FINISH: Fritatta Greek Chicken Bowl (x recipe) Blueberry Lemon Muffins Thai Curry (.5x recipe) Crockpot Pork Chimichurri Steak & Salad (except steak) Fish Taco Bowl No cooking No cooking No cooking No cooking No cooking Cook steak for Chimichurri Dish. (and cooking for week 4) Simplified Week ptolife.com - Rayzel Lam 0

11 ... W eek 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:. Southwest Frittata. Blueberry Lemon Muffins Main Meals:. Greek Chicken Bowl (x the recipe for 4 lunches) 4. Fish Taco Bowl 5. Thai Curry Meatballs over Cauli Rice (.5x the recipe for 5 servings- dinners, lunches.) 6. pork Cacciatore, Mushrooms & Green Beans 7. Chimichurri Steak w/ Tomato Cucumber Salad Dessert Smoothies: 8. Chocolate Peanut Butter Smoothie 9. Pumpkin Pie Smoothie Simplified Week ptolife.com - Rayzel Lam

12 Week 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 personally for the entire week if you follow the meal plan exactly. You will notice that to accommodate eating some of these P recipes more times in week on this simplified plan vs. the original plan, that some recipes instruct to x 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 avocado (4) bell peppers (,5) /4 head purple cabbage (4) 7c cauliflower rice ( small cauli heads) (4,5) cucumber (,7) /4 lb button mushrooms (5,6) garlic cloves (6,7) c green beans (6) large heads kale () c portobello mushrooms, sliced (6) small red onion (4,7) medium sweet/white onions (,5,6) /4 jalapeño pepper () /4c cherry tomatoes (,5) tomatoes (7) 4 zucchini (8) FRESH HERBS tbsp fresh ginger (5) /c chopped basil (,5,6) / bunch cilantro (,4,7) tbsp fresh dill () /4 bunch Italian parsley (7) FRUIT c blueberries () 6 lemons (,) 6 limes (4,5) specialty OFTEN BEST TO GET ONLINE (clickable below) OR LOCAL HEALTH FOOD / ORGANIC STORE /4c PB (8) c vanilla protein powder (any type except egg white protein) () Chocolate liquid stevia (8) Stevia (8,9) 4 tbsp Swerve/Pyure (,8,9) dairy eggs (,,6) tbsp butter (6) /c almond milk, unsweetened () /c feta cheese crumbles (,6) /4c Greek yogurt (,4) c half & half (8,9) Simplified Week ptolife.com - Rayzel Lam

13 Week Grocery List Baking /4c almond meal (5) tbsp chia seeds () /4c cocoa powder, unsweetened (8) /c coconut flour () tsp baking powder () 4 tbsp coconut oil () /4c olive oil (,7) /4c pine nuts () tbsp red wine vinegar (7) DRIED SPICES tbsp dried basil (,6) tsp chipotle chili powder (4) tsp chili powder (4) /4 tsp red pepper flakes (6) / tsp cumin (7) tsp garlic powder (,5) tsp onion powder (5) tsp dried oregano (,6,7) 5 tsp pumpkin pie spice (9) tsp turmeric (5) 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 /4 cup red curry paste (6) /4 canned coconut milk, light (6) /4 canned coconut milk, full fat (6) condiments 4 pitted kalamata olives () tbsp mayonnaise*(4) CANNED/DRY /c chicken broth (6) / can pumpkin* (9) (4oz) can diced tomatoes (6) tbsp tomato paste* (6) Proteins 6 oz skirt steak (7) (7 oz) cod fillet (4) 4 (5 oz) chicken breasts () (6 oz) pork chops (6) /4 lb lean ground turkey (5) lil tips * These are products that can be deceiving - check the ingredient label and look for a brand without added sugar. Simplified Week ptolife.com - Rayzel Lam

14 Simplified Week ptolife.com - Rayzel Lam 4

15 S S outhwest Frittata Ingredients 8 eggs cup bell pepper, diced / cup white onion, diced tbsp jalapeño, minced /4 cup cilantro, chopped Sea salt to taste What to Do PREHEAT oven to 50 F and spray a 0-inch pan with nonstick cooking spray. WHISK eggs in a large bowl. Stir in vegetables and cilantro. Season with sea salt. Pour into pan. BAKE for 0-5 minutes. Allow frittata to cool slightly. Gently slide off pan and onto a plate. Slice into 4 pieces. MAKE IT A MAINTENANCE RECIPE: (Choose one): FAT: PROTEIN: oz cheese OR ¼ avocado, OR tbsp sour cream Cooked ground meat or leftover cooked shredded chicken Per serving: /4 of the frittata 6 cal - protein - 0 fat - 5 carbs - 4 net carbs Yields: 4 servings Simplified Week ptolife.com - Rayzel Lam 5

16 Simplified Week ptolife.com - Rayzel Lam 6

17 Blueberry Lemon Ingredients M uffins / cup whey protein powder, vanilla* /4 cup coconut flour eggs / cup almond milk tbsp coconut oil, melted / cup blueberries tbsp lemon zest /4 cup lemon juice tsp baking powder tbsp chia seeds tsp Swerve sweetener BATCH COOKING: x the recipe for breakfasts and some extra. What to Do PREHEAT oven to 50 F and line 6 muffin tins with paper liners. In mixing bowl, whisk eggs, coconut oil and almond milk until combined. Pour in lemon juice. Stir in chia seeds and lemon zest. IN a large mixing bowl, combine coconut flour, protein powder and sweetener. Pour egg/oil mixture into flour mixture and stir well. Add blueberries and gently stir to combine. POUR mixture into muffin tins using a / cup scoop. Bake 5 minutes. Allow muffins to cool 0 minutes. Per serving: muffins 76 cal - 9 protein -7 fat - 5 carbs - 8 net carbs Yields: 6 muffins *My scoop of protein powder contained 0g by weight, and when I put into some measuring cups it was a little less than / cup, but more than / cup. The protein powder scoop I had contained 08 calories and 5g of protein in that scoop of a little less than / cup. Go more by calories and protein than by amount in this case for whatever protein powder you choose to use. Simplified Week ptolife.com - Rayzel Lam 7

18 Simplified Week ptolife.com - Rayzel Lam 8

19 Greek Chicken Ingredients FOR SALAD (5 oz) chicken breasts cup cherry tomatoes, halved 6 cup kale, finely chopped / cup feta, crumbled tbsp pine nuts pitted Kalamata Greek Olives MARINADE tbsp lemon juice ( lemon) tbsp olive oil / tsp oregano What to Do B owl BATCH COOKING: x the recipe for 4 lunches. /4 tsp garlic powder / tsp dried basil Sea salt and pepper to taste (½ tsp) YOGURT SAUCE / cup plain Greek yogurt tbsp fresh dill tbsp fresh chopped basil /4-/ cup grated cucumber Sea salt and pepper to taste (¼ tsp of each) WHISK together ingredients for marinade in a small bowl. Place chicken breasts in a shallow dish and pour marinade over. Cover and refrigerate for hours. GRILL option: Preheat grill to 400 F. Place chicken breast on grill and cook 5 minutes. Flip and cook an addict 5 minutes. STOVETOP option: Brown chicken on both sides on medium high heat for 5 minutes one side, minutes on second side. Reduce heat to medium low and cook till chicken is done, about another 5 minutes. Allow chicken to rest 5 minutes. WHILE chicken cooks, begin prepping vegetables. Divide among bowls. Stir together ingredients for yogurt sauce. Slice chicken into small pieces and add to salad. Serve with ¼ cup of yogurt sauce. (Macros for olive oil not included as it s in the marinade which is thrown away after). Per serving: / recipe 5 cal - 50 protein - 8 fat - 7 carbs - net carbs Yields: servings Simplified Week ptolife.com - Rayzel Lam 9

20 Simplified Week ptolife.com - Rayzel Lam 0

21 Fish Taco B owl 4 Ingredients FOR FISH (7 oz) cod fillets tsp cumin tsp chili powder / tsp sea salt CAULI RICE & VEGGIES cups cauliflower, riced cup purple cabbage / cup red onion, thinly sliced cup tomato, diced avocado tsp lime zest tbsp lime juice (lime wedges for serving) Large handful cilantro, chopped Sea salt to taste DRESSING tbsp mayonnaise 4 tbsp Greek yogurt tsp chili powder /-/4 tsp chipotle chili powder What to Do 4 BLOT cod dry with paper towels if wet. Sprinkle both sides with cumin, chili powder and sea salt. SPRAY a pan with non-stick spray and heat over medium heat. Once pan is very hot, place cod in pan. Cook 5 minutes. Turn and cook 5 minutes longer. WHILE cod cooks, spray a separate pan with non-stick cooking spray and heat over medium heat. Add cauliflower and lime zest. Lightly sauté cauliflower to tenderize. Remove from heat and stir in cilantro. MIX together mayonnaise, Greek yogurt and chipotle. For each bowl use cod fillet, half the vegetables and ½ the dressing drizzled on top. Serve with a generous lime squeezes! And I do mean generous. Per serving: / recipe 497 cal - 8 protein - 9 fat - 5 carbs - 5 net carbs Yields: servings Simplified Week ptolife.com - Rayzel Lam

22 Simplified Week ptolife.com - Rayzel Lam

23 T hai C urry Meatballs w/ C auli Rice Ingredients FOR MEATBALLS / lb lean ground turkey egg* /4 c almond meal / tsp garlic powder tsp fresh chopped basil tsp freshly grated ginger tbsp red curry paste / tsp turmeric What to Do /4 cup minced onion / tsp sea salt FOR SAUCE / lite can coconut milk / can reg coconut milk tsp red curry paste / tsp turmeric / tsp grated ginger 5 BATCH COOKING:.5x the recipe for 5 servings - dinners/ lunches. / tsp onion powder / tsp sea salt RICE + GARNISHES tbsp chopped basil limes, cut into wedges / a bell pepper, julienned / cup cherry tomatoes 8 oz button mushrooms cups cauliflower rice COMBINE ingredients for meatballs in a large mixing bowl. Mix well to combine. Form into 8 golf ball sized meatballs. Heat a skillet over medium heat with non-stick cooking spray. Lightly brown meatballs minutes, turn and brown another minutes. ADD sauce ingredients to crockpot & stir to blend. Turn crockpot to low/medium heat setting. ADD meatballs. Cook hours until meatballs are cooked through. Add bell pepper, tomatoes and mushrooms and cook an additional 0 minutes. Alternately add all ingredients at one time to save labor. 4 RICE cauliflower in food processor, pulsing until finely chopped into rice sized pieces. Eat raw OR lightly steam for a few minutes to soften in a shallow pan with /" of water. 5 DISH: Serve 4 meatballs over cup cauliflower rice and /4 cup sauce. Garnish with basil or cilantro and a squeeze of lime juice. *If doubling recipe, still use only egg. ALTERNATE INSTANT POT INSTRUCTIONS: Make meatballs as described above- brown with the sauté function in the instant pot with nonstick spray. Add more non stick spray as needed. Remove meatballs. Add all the sauce ingredients to instant pot and stir with whisk to blend well. Add back meatballs. Add bell pepper, mushrooms and tomatoes. Set instant pot to min. Pressure. If you double the recipe, increase pressure time to 4 minutes. Per serving: / recipe 594 cal - 5 protein - 9 fat - 8 carbs - net carbs Yields: servings Simplified Week ptolife.com - Rayzel Lam

24 Simplified Week ptolife.com - Rayzel Lam 4

25 Pork Cacciatore w/ 6 Ingredients (6 oz) pork chops (4 oz) can of diced tomatoes with juice tbsp tomato paste / cup chicken stock 8 oz button mushrooms cups portobello mushrooms, sliced / cup chopped medium sweet onion cups green beans What to Do Crock Pot Cooking: M ushrooms & G reen Beans tsp dried basil tsp dried oregano garlic cloves, minced tbsp butter large basil leaves /4 tsp red pepper flakes Sea salt and black pepper to taste / cup feta cheese crumbles SEASON pork chops on both sides with salt and pepper. In a large skillet melt butter and heat pan to medium heat. Once pan is hot, brown pork chops on both sides - minutes. IN crockpot combine the pork chops, the leftover butter in the pan from browning, and everything else but the green beans and fresh basil. Stir to combine. Heat on low for 5-6 hours, until pork chops are tender. 0 minutes before serving, add green beans to crock pot and stir. SERVE with fresh basil and /4 cup feta cheese crumbles per serving. Instant Pot Cooking: BROWN pork chops same as above. Put all the ingredients (except fresh basil and feta cheese) in the instant pot, including the green beans. Cook at minutes pressure. Done! Enjoy with fresh basil and feta cheese! Per serving: pork chop and / veggies 568 cal - 5 protein - 7 fat - carbs - 4 net carbs Yields: servings Simplified Week ptolife.com - Rayzel Lam 5

26 Simplified Week ptolife.com - Rayzel Lam 6

27 C himichurri Steak 7 Ingredients 6 oz skirt steak cup tomato, chopped cup cucumber, peeled and chopped / cup red onion, thinly sliced / tsp cumin Sea salt and black pepper to taste FOR CHIMICHURRI SAUCE small handful cilantro leaves small handful parsley leaves / tsp dried oregano clove garlic tbsp olive oil tbsp red wine vinegar /4 tsp sea salt (adding / cucumber blendered up again) What to Do w/ Tomato Cucumber Salad HEAT grill to 400 F. Rub cumin into steak. Once grill is heated, place steak in grill. Grill 5 minutes, turn and grill 5 minutes longer. For a more rare steak grill minutes each side. While steak cooks, prepare ingredients for salad in a bowl. IN a food processor, combine ingredients for chimichurri sauce. Blend until well combined. Pour tbsp of sauce over vegetables, stir. ONCE steak is cooked, allow to rest 5 minutes. Slice into pieces. Serve chimichurri sauce over steak with vegetables. Per serving: 605 cal - 40 protein - 4 fat - 8 carbs - net carbs Yields: steak + cups salad Simplified Week ptolife.com - Rayzel Lam 7

28 Simplified Week ptolife.com - Rayzel Lam 8

29 Chocolate 8 P eanut Butter Cup Smoothie What to Do Ingredients 4 tbsp half and half tbsp cocoa powder tbsp PB* tbsp water zucchini - 5 oz squirt chocolate liquid stevia ice cubes.5 tsp Swerve/Pyure Stevia to taste** 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. Per serving: 45 cal - 9 protein - 9 fat - carbs - 6 fiber - 5 net carbs Yields: serving * Some PB s have a lot of sugar, which we don t want. The one I ve linked to in the tools guide & here, has only gram of sugar per tbsp, & we only use tbsp in the recipe it calls for, so this is / a gram of sugar the same you would consume in any bacon. So to me this is an acceptable minuscule amount, while it adds great flavor. There s 4g sugar per tsp., so / gram of sugar is /8th of a tsp. See? Told ya! Suuuper tiny. **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: Video tutorials of the these smoothies in the Dessert Smoothies Course on ptolife.com! Simplified Week ptolife.com - Rayzel Lam 9

30 Simplified Week ptolife.com - Rayzel Lam 0

31 Ingredients P umpkin Pie Smoothie 9 ¼ cup (4 tbsp) canned pumpkin* ¼ cup half and half tsp Swerve/Pyure -.5 tsp pumpkin pie spice** Stevia to taste*** 9 ice cubes What to Do 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. Per serving: 06 cal - protein - 7 fat - 9 carbs - fiber - 7 net carbs Yields: serving *Freeze rest of canned pumpkin from can in ice cube tray- each cube is tbsp. For future smoothies, use pumpkin ice cubes, and 7 regular ice cubes instead of 9, and add a little water. Makes pumpkin ice cubes from the leftover can (6 smoothies worth). **or sub: ½ tsp cinnamon, ½ tsp nutmeg, ½ tsp ginger, & dash of cloves ***STEVIA NOTES: scoop = the scoop that comes in stevia bottle = / of tsps = packet stevia. If you do not have any of this, a fe 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: Video tutorials of the these smoothies in the Dessert Smoothies Course on ptolife. com! Simplified Week ptolife.com - Rayzel Lam