Sample Recipes. Menu Plan Low Carbohydrate. Monday. Tuesday. Wednesday. Thursday. Friday. Flax Seed & Blueberry Porridge

Transcription

1 Sample Recipes Menu Plan Low Carbohydrate Day Breakfast Monday Flax Seed & Blueberry Porridge Keto Chicken, Avocado & Bacon Salad Baked Fish with Basil, Capers & Tomato Tuesday Keto Bacon & Herb Omelet with Avocado Tuna Salad Cuban Beef & Olive Stew Keto Strawberry Coconut Smoothie Ground Beef & Red Cabbage Salad with Avocado Express Chicken Cacciatore Wednesday Thursday Friday Lunch Dinner

2 MENU PLAN INGREDIENTS FRIDGE bacon 6 slices Keto Chicken, Avocado & Bacon Salad 30 grams Keto Bacon & Herb Omelet with Avocado 1 bay leaf 500 grams beef Ground Beef & Red Cabbage Salad with Avocado 18 grams butter Flax Seed & Blueberry Porridge 30 grams cheese (parmesan) Keto Bacon & Herb Omelet with Avocado 500 grams chicken Keto Chicken, Avocado & Bacon Salad 3 chicken breasts (skinless) 1 4 cup coconut cream Keto Strawberry Coconut Smoothie 120 grams coconut milk Flax Seed & Blueberry Porridge 1 4 cup mayonnaise Keto Chicken, Avocado & Bacon Salad 3 4 cup milk of choice Keto Strawberry Coconut Smoothie 680 grams steak FRUIT & VEG avocado 1 Keto Chicken, Avocado & Bacon Salad 50 grams Keto Bacon & Herb Omelet with Avocado 1 Tuna Salad 1 Ground Beef & Red Cabbage Salad with Avocado 1 cup baby spinach leaves Tuna Salad basil (fresh) 1 2 cup Baked Fish with Basil, Capers & Tomato 1 tablespoon Keto Bacon & Herb Omelet with Avocado 30 grams blueberries Flax Seed & Blueberry Porridge 2 capsicum (bell pepper) 2 carrots 100 grams cherry tomatoes Keto Chicken, Avocado & Bacon Salad

3 1 cucumber Tuna Salad 4 cups kale Ground Beef & Red Cabbage Salad with Avocado 1 cup lettuce Tuna Salad onions onion (red) Tuna Salad 2 cups red cabbage Ground Beef & Red Cabbage Salad with Avocado 3 spring onions Baked Fish with Basil, Capers & Tomato 1 2 cup strawberries Keto Strawberry Coconut Smoothie tomatoes 4 Baked Fish with Basil, Capers & Tomato 2 Tuna Salad 410 grams 400 grams 1 zucchini PANTRY 2 tablespoons capers Baked Fish with Basil, Capers & Tomato 2 cups chicken stock (Low Salicylate) 4 cups chicken stock (gluten free) 1 2 chilli pepper (fresh) Baked Fish with Basil, Capers & Tomato 1 teaspoon chilli powder 1 tablespoon cumin* 1 tablespoon dried oregano* Baked Fish with Basil, Capers & Tomato 1 2 cup dry white wine (for cooking)* Baked Fish with Basil, Capers & Tomato 2 eggs Keto Bacon & Herb Omelet with Avocado 30 grams flax seeds Flax Seed & Blueberry Porridge 4 fresh fish Baked Fish with Basil, Capers & Tomato 1 teaspoon garlic powder

4 garlic, crushed 1 clove Baked Fish with Basil, Capers & Tomato 3 cloves ground cinnamon*.03 gram Flax Seed & Blueberry Porridge teaspoon Ground Beef & Red Cabbage Salad with Avocado 1 4 teaspoon ground ginger Ground Beef & Red Cabbage Salad with Avocado 1.5 teaspoons mixed herbs* oil* 10 grams Flax Seed & Blueberry Porridge 2 tablespoons Baked Fish with Basil, Capers & Tomato 2 tablespoons Keto Bacon & Herb Omelet with Avocado 1 tablespoon Keto Strawberry Coconut Smoothie 2 tablespoons Ground Beef & Red Cabbage Salad with Avocado 2 cups olives 2 tablespoons olive oil 1 2 tablespoon oregano Keto Bacon & Herb Omelet with Avocado teaspoon pure vanilla extract Keto Strawberry Coconut Smoothie 1 4 teaspoon sea salt Ground Beef & Red Cabbage Salad with Avocado 1 can tuna in brine (canned) Tuna Salad

5 Flax Seed & Blueberry Porridge 6 Ingredients 1 serve 5 Minutes Total Time 18 grams butter 120 grams coconut milk (unsweetened) 30 grams blueberries (frozen).03 gram ground cinnamon* (1 pinch) 10 grams oil* (grapeseed or similar) 30 grams flax seeds 1. Combine flaxseed and coconut milk in a microwave-safe bowl that will hold at least 2 cups of liquid. Cook for seconds or just until mixture rises. Remove from microwave and allow to cool for a minute. 2. Add oil, butter, cinnamon and blueberries. Stir to coat blueberries (this will defrost then quickly). Over-stirring will make porridge gummy. Note: If you don't like to use a microwave, this recipe can be made in a small pan on the stove. Remove from heat when mixture starts to boil. **COCONUT MILK: 1/4 cup coconut milk allowed per meal on SIBO phase 1 & 2. **BLUEBERRIES: SIBO phase 2 allows 2 serves of fruit per day. 1/2 cup berries = one serve. Avoid blackberries on SIBO. **OIL*: SIBO approved oils are coconut, olive,ghee, MCT,flax, sesame, sunflower, walnut, grape seed Copyright Victus Health Pty Ltd ABN: All Rights Reserved Calories g Saturated Fat 37g 39mg 29mg Total Carbohydrate 20g 12g 7g 9g 102mg 4mg 164mg 32 Potassium 587mg 6mg Thiamin Riboflavin -- Vitamin B6 -- 4mg

6 Keto Chicken, Avocado & Bacon Salad 5 Ingredients 2 serves 10 Minutes Total Time 500 grams chicken (cooked and cubed) 1 avocado (cubed) 6 slices bacon (cooked until crispy) 100 grams cherry tomatoes 1 4 cup mayonnaise In a large mixing bowl, combine cooked cubed or shredded chicken, chopped crispy bacon, cubed avocado, halved cherry tomatoes, mayonnaise, and, optionally, 2 tbsp garlic pesto. Toss gently to coat. Eat as is, or serve on a bed of lettuce leaves or wrap in lettuce leaves to make a sandwich/wrap. **MAYONNAISE: Must be sugar free with no garlic or onion for SIBO compliance Copyright Victus Health Pty Ltd ABN: All Rights Reserved Calories g Saturated Fat 15g 240mg 1,402mg Total Carbohydrate 12g 7g 2g 76g 5 4mg 112mg 885mg Potassium 1,545mg 17mg Thiamin Riboflavin Vitamin B6 2mg 4mg

7 Baked Fish with Basil, Capers & Tomato 10 Ingredients 4 serves 5 Minutes Total Time 2 tablespoons capers 3 spring onions (chopped) 1 clove garlic, crushed 4 fresh fish (snapper fillets, 200g each) 4 tomatoes (deseeded and chopped) 2 tablespoons oil* 1 2 chilli pepper (fresh) (chopped, red) 1 tablespoon dried oregano* 1 2 cup basil (fresh) 1 2 cup dry white wine (for cooking)* Heat the oil in a small saucepan over a medium heat. Add garlic, chilli and spring onion and cook for 2 minutes, stirring. Reduce heat and add herbs, capers and wine and cook for 5 minutes, stirring occasionally. Remove from heat and add chopped tomato. Heat a large frying pan, brush fish with oil and sear each side of the snapper for 2 minutes. Transfer to an ovenproof dish and top with the sauce. Bake for 8 minutes in a moderate oven - when the fish is cooked correctly its flesh will flake away easily when pressed with a fork. Serve with green salad. Calories 152 Saturated Fat Total Carbohydrate **SPRING ONIONS: Use the GREEN part only for SIBO phase 1 & FODMAP Diets **TOMATOES: (Moderate oxalate, except Roma variety - HIGH and Sungold Cherry Variety - LOW) **OIL*: SIBO approved oils are coconut, olive,ghee, MCT,flax, sesame, sunflower, walnut, grape seed **CHILLI PEPPER (FRESH): 11cm, 28g maximum serve per meal for SIBO phase 1 & 2 **DRY WHITE WINE (FOR COOKING)*: Alcohol is an irritant to the gut and a limited intake is advised. Potassium 7g 1g 136mg 20g 3g 5g 4g 95mg 33mg 103mg 605mg 38mg Thiamin -- Riboflavin -- Vitamin B6 3mg Copyright Victus Health Pty Ltd ABN: All Rights Reserved

8 Keto Bacon & Herb Omelet with Avocado 7 Ingredients 1 serve 10 Minutes Total Time 2 eggs 1 2 tablespoon oregano 50 grams avocado 30 grams bacon 2 tablespoons oil* (or butter or ghee to suit your diet) 1 tablespoon basil (fresh) 30 grams cheese (parmesan) Cook your bacon until it is crispy. Crack the eggs into a bowl and add finely chopped herbs and grated parmesan cheese. Heat a frying pan greased with oil, butter or ghee over medium-high heat. Once hot, add the egg mixture and turn down the heat. When the bottom seems cooked, flip to the other side for just about 30 seconds. Alternatively, you can fold the omelet in half and cook for another seconds. You can also take the omelet out and grill the top if you don't trust your omelet flipping skills. Place on a serving plate and top with crispy up bacon and sliced avocado. **OIL*: SIBO approved oils are coconut, olive,ghee, MCT,flax, sesame, sunflower, walnut, grape seed Copyright Victus Health Pty Ltd ABN: All Rights Reserved Calories g Saturated Fat 15g 38 1,124mg Total Carbohydrate 7g 4g 1g 34g 424mg 3mg 50mg 570mg Potassium 570mg 5mg Thiamin -- Riboflavin Vitamin B mg

9 Tuna Salad 7 Ingredients 2 serves 10 Minutes Total Time 1 onion (red) (sliced) 1 avocado (cubed) 1 cup baby spinach leaves 1 cucumber (thinly sliced) 2 tomatoes (sliced) 1 cup lettuce (rocket - arugula) 1 can tuna in brine (canned) (or in spring water) Dressing: 1 TBS Olive Oil 1 clove garlic crushed and minced 1/2 lemon juiced Combine lemon juice with Extra Virgin Olive Oil and garlic to create dressing. Toss all salad ingredients together. Pour dressing over salad and serve! Calories 338 Saturated Fat Total Carbohydrate **BABY SPINACH LEAVES: less than 150g per meal for SIBO phase 1 & 2 **CUCUMBER: (if you are salicylate sensitive, peel your cucumber) **TOMATOES: (Moderate oxalate, except Roma variety - HIGH and Sungold Cherry Variety - LOW) Potassium 15g 2g 25mg 85mg 27g 10g 12g 26g 88mg 3mg 94mg 274mg 1,290mg 4 Thiamin -- Riboflavin -- Vitamin B6 3mg Copyright Victus Health Pty Ltd ABN: All Rights Reserved

10 9 Ingredients 4 Servings 120 Minutes Total Time 2 onions (sliced) 2 capsicum (bell pepper) (red, sliced into strips) 680 grams steak (beef flank, 1.5 lbs) 410 grams tomatoes (can) 2 cups olives (green, pimento stuffed) 2 cups chicken stock (Low Salicylate) 1 teaspoon chilli powder 1 teaspoon garlic powder 1 tablespoon cumin* Place all ingredients into a medium sized cooking pot and cover with a lid. Heat the oven to 180C/350F, place covered dish in the oven and bake for 1 hour. Remove the lid and simmer for another hour. You're looking for beef that's easily shredded. Take out the beef pieces and place onto a cutting board. Use two forks (one to hold the meat in place and the other to shred) to pull, (against the grain of the meat) it into nice, thin shreds. Put the shredded beef back into the pot. Stir it around and serve. **ONIONS: (more than 1/2 cup raw is high oxalate,1/2 cup = moderate) **TOMATOES: (Moderate oxalate, except Roma variety - HIGH and Sungold Cherry Variety - LOW) **CHICKEN STOCK (LOW SALICYLATE): For low amine/ low histamine diet do not use store bought stock. Make your own, simmered for < 2 hours & used immediately or SUBSTITUTE water. FODMAPs & SIBO diets make your own with no garlic or onion content & no chicken frames, only meat for SIBO Calories g Saturated Fat 5g 97mg 318mg Total Carbohydrate 19g 4g 10g 42g 56mg 6mg 36mg 10 Potassium 624mg 94mg Thiamin -- Riboflavin -- Vitamin B6 -- 2mg Copyright Victus Health Pty Ltd ABN: All Rights Reserved

11 Keto Strawberry Coconut Smoothie 5 Ingredients 1 serve 2 Minutes Total Time 1 4 cup coconut cream 1 2 teaspoon pure vanilla extract 1 2 cup strawberries 1 tablespoon oil* (MCT or extra virgin coconut oil) 3 4 cup milk of choice Optionally add: 3-5 drops Stevia extract (clear or berry) 1 tbsp chia seeds for a thicker consistency g net carbs per serving whipped cream or coconut milk on top **COCONUT CREAM: 2 Tablespoons maximum per meal for SIBO Phase 1 & 2-3 Tablespoons for SIBO phase 2 **STRAWBERRIES: SIBO phase 2 allows 2 fruit serves per day. 1/2 cup berries = 1 serve. **OIL*: SIBO approved oils are coconut, olive,ghee, MCT,flax, sesame, sunflower, walnut, grape seed **MILK OF CHOICE: There are milk varieties to suit all diets: dairy free, lactose free, nut free etc - choose the one that is right for you Copyright Victus Health Pty Ltd ABN: All Rights Reserved Calories g Saturated Fat 58g -- 30mg Total Carbohydrate 20g 7g 10g 7g 48mg 5mg 94mg 272mg Potassium 788mg 5 Thiamin -- Riboflavin -- Vitamin B6 -- 4mg

12 Ground Beef & Red Cabbage Salad with Avocado 8 Ingredients 3 serves 20 Minutes Total Time 1 4 teaspoon sea salt 2 cups red cabbage (thinly sliced) 1 avocado (sliced) 500 grams beef (ground, grass fed) 4 cups kale (chopped) 1 2 teaspoon ground cinnamon* 1 4 teaspoon ground ginger 2 tablespoons oil* Heat 1 tablespoon oil in a pan over medium heat. Add chopped red cabbage and stir around to soften. Add cinnamon, ground ginger, and salt. In a separate pan heat the remaining 1 T oil and add 1 cup sliced mushrooms (optional, NOT suitable on the Candida/ Body Ecology/ SCD protocols). Add the ground beef and stir fry until browned. While vegetables are cooking, add baby kale or baby spinach leaves to 2 plates and top with browned ground beef. Top with cooked red cabbage and avocado slices. **RED CABBAGE: serving size of 1 cup or less is low FODMAPs, 1/2 cup max per meal for SIBO phase 1 & 2. **KALE: (curly kale is high oxalate, lacinato/dino, cooked and drained is low oxalate) **OIL*: SIBO approved oils are coconut, olive,ghee, MCT,flax, sesame, sunflower, walnut, grape seed Calories g Saturated Fat 4g 92mg 337mg Total Carbohydrate 17g 6g 2g 44g 183mg 5mg 108mg 485mg Potassium 1,45 14 Thiamin -- Riboflavin -- Vitamin B6 2mg 4mg Copyright Victus Health Pty Ltd ABN: All Rights Reserved

13 10 Ingredients 4 serves 50 Minutes Total Time 2 tablespoons olive oil 1 onion (diced) 2 carrots (small, cut into rounds) 1 zucchini (sliced into rounds) 1 bay leaf 3 cloves garlic, crushed 3 chicken breasts (skinless) (diced) 400 grams tomatoes (canned) 4 cups chicken stock (gluten free) 1.5 teaspoons mixed herbs* Cut up 3 small pieces of skinless boneless chicken breast and sauté in large pot with olive oil, a pinch of salt, chopped onions, and minced garlic. Cut the zucchini and carrots into chucky rounds (about the same size as the chunks of chicken). Add zucchini,carrots and herbs and sauté for about 5 more minutes until soft. Add 1/2 tsp salt or 1 tsp coconut aminos and sauté for another minute. Add the tomatoes, and 2 cups of chicken stock. Add fresh herbs if you have them (basil, oregano, rosemary). Bake in the oven at 350F/ 180C for 45. minutes - 1 hour or you can assemble ahead in your crockpot the night before and let it slow cook all day if you are doing this you do not need to pre-cook the zucchini or carrots. Just be sure to brown the chicken before adding it to the crook pot. Serve over ½ cup brown rice and with a side salad. Calories 227 6g Saturated Fat 2g 48mg 445mg Total Carbohydrate 19g 3g 10g 22g 53mg 2mg 53mg 260mg Potassium 976mg 27mg Thiamin -- Riboflavin -- Vitamin B6 Notes DURING YEAST CLEARING DIET PHASE 1: Use 2-3 fresh chopped tomatoes in place of the canned tomatoes. After yeast clearing - 1 can organic diced tomatoes may be used. **ONION: (more than 1/2 cup raw is high oxalate,1/2 cup = moderate) **ZUCCHINI: (peeled is moderate salicylate, skin on is high salicylate). One veg serve allowed on SIBO phase 1, and 1-2 serves on phase 2. (3/4 cup = one SIBO serve of zucchini). **TOMATOES: (Moderate oxalate, except Roma variety - HIGH and Sungold Cherry Variety - LOW) **CHICKEN STOCK (GLUTEN FREE): For low amine/ low histamine diet do not use store bought stock. Make your own, simmered for < 2 hours & used immediately or SUBSTITUTE water. FODMAPs & SIBO diets make your own with no garlic or onion content & no chicken frames, only meat for SIBO

14 Copyright Victus Health Pty Ltd ABN: All Rights Reserved