KETO MEAL PLAN. Lunch Dinner Notes Net Carbs Deviled Egg Simple Beef and Salad Eggplant Stir-Fry with Cauliflower
|
|
- Trevor Matthews
- 5 years ago
- Views:
Transcription
1 WEEK 6 KETO MEAL PLAN
2 KETO MEAL PLAN Day 1 Day 2 Lunch Dinner Notes Net Carbs Deviled Egg Simple Beef and Salad Eggplant Stir-Fry with Cauliflower Easy Meatball Soup Day 3 Bacon Avocado Egg Salad Day 4 Day 5 Day 6 Day 7 Leftover Easy Meatball Soup from lunch on Day 2 Egg and Spinach Scramble with Leftover Chimichurri Sauce Lemon Pepper Tuna Salad Chicken Spinach Salad Rice Chicken Kiev and Macadamia Spinach Saute Baked Salmon with Cabbage and Onion Saute Chimichurri Steak with Creamy Cauliflower Mash Garlic Pork Shoulder with Roasted Cabbage Wedges Chicken and Vegetable Skewers with Garlic Sauce Easy Pork Fajitas Freeze half for lunch on Day 4 (L4) Refrigerate half the chimichurri sauce for lunch on Day 5 (L5) Refrigerate half of pork shoulder for dinner on Day 7 (D7) All nutritional data are per serving. Total Calories Page 1 of 22
3 Day 1 Menu Lunch (L1): Deviled Egg Salad Prep Time: 10 mins Cook Time: 15 mins Yield: 2 servings 6 medium eggs (264 g or 9.3 oz) 2 teaspoons of mustard (10 ml) 2 Tablespoons of Paleo mayo (30 ml) 1 large bag of salad leaves (125 g or 4.4 oz) 2 Tablespoons of olive oil (30 ml) 1 Tablespoon of lemon juice (15 ml) Paprika and chili powder, to taste Salt and pepper, to taste 1. In a pot, cover the eggs with water and bring to a boil. Once boiling, remove from heat and put lid on pot. Let sit for 12 minutes and then drain eggs in a colander and rinse with cold water. 2. Peel and chop the hard boiled eggs into small pieces. 3. In a bowl, combine the eggs with the mustard, mayonnaise, and salt and pepper, to taste. Add paprika and chili powder, to taste, if using. Mix well. 4. Toss together the salad leaves, olive oil, and lemon juice. Divide between two plates and top with equal amounts of the egg salad. Calories: 426 Fat: 39 g Total Carbs: 3 g Fiber: 2 g Sugar: 2 g Net Carbs: 1 g Protein: 20 g Page 2 of 22
4 Dinner (D1): Simple Beef and Eggplant Stir-Fry with Cauliflower Rice Prep Time: 5 mins Cook Time: 15 mins Yield: 2 servings For the stir-fry - 1 lb of ground beef (450 g or 1 lb) 1 medium eggplant (500 g or 1.1 lbs), diced 4 cloves of garlic (12 g or 0.4 oz), minced or finely diced 1 Tablespoon of fresh ginger, grated 2 Tablespoons of gluten-free tamari sauce or coconut aminos (30 ml) 2 Tablespoons of avocado oil (30 ml), to cook with Salt and pepper to taste For the rice - 1/2 head of cauliflower (300 g or 10.6 oz), processed into rice-like pieces 2 Tablespoons of coconut oil (30 ml), to cook cauliflower rice with 1. Add 2 Tablespoons avocado oil to a large skillet. Add beef to skillet and brown. 2. Add diced eggplant to skillet and cook until it reaches desired softness. 3. Add in garlic, ginger, tamari sauce or coconut aminos, and salt and pepper, to taste. 4. To make the cauliflower rice, sauté the cauliflower pieces in the coconut oil on high heat for 5 minutes until softened. 5. Serve stir fry over cauliflower rice. Calories: 945 Fat: 76 g Total Carbs: 24 g Fiber: 12 g Sugar: 9 g Net Carbs: 12 g Protein: 43 g Page 3 of 22
5 Day 2 Menu Lunch (L2): Easy Meatball Soup [Freeze half for lunch on Day 4 (L4)] Prep Time: 20 mins Cook Time: 15 mins Yield: 4 servings 8 cups of chicken broth (1920 ml) (or bone broth) 1/2 Tablespoon of fresh ginger, grated 1 1/2 lbs of ground beef (675 g or 1.5 lbs) (or any ground meat of your choice) 16 Tablespoons of fresh parsley (16 g or 0.6 oz), finely chopped 6 cloves of garlic (18 g or 0.6 oz), minced or finely diced 1 1/2 Tablespoons of salt (23 g or 0.8 oz) 1/2 teaspoon of black pepper 4 medium eggs (176 g or 6.2 oz), whisked 8 Tablespoons of fresh cilantro (8 g or 0.3 oz), chopped Salt, to taste 1. Pour the broth into a large pot and set it on a low heat to start simmering. Add in the grated ginger. 2. Meanwhile, in a bowl, mix together the ground meat, parsley, garlic, salt, pepper, and whisked eggs. 3. Form approximately meatballs (just a bit smaller than golf balls) with your hands and place into the large pot of broth. 4. Boil for 10 to 15 minutes (you can cut one in half to check it s done or use a meat thermometer). 5. Remove half of the meatballs and the soup and place in freezer. 6. Add in the cilantro to the soup and salt to taste. Calories: 562 Fat: 42 g Total Carbs: 2 g Fiber: 0 g Sugar: 0 g Page 4 of 22
6 Net Carbs: 2 g Protein: 35 g Page 5 of 22
7 Dinner (D2): Chicken Kiev and Macadamia Spinach Saute Prep Time: 15 mins Cook Time: 35 mins Yield: 2 servings For the chicken kiev - 2 chicken breasts (400 g or 14.1 oz) 4 cloves of garlic (12 g or 0.4 oz), minced or finely diced 4 Tablespoons of ghee (60 ml),(do not melt) 1 medium egg (44 g or 1.6 oz), whisked 9 Tablespoons of coconut flour (63 g or 2.2 oz) 2 Tablespoons of garlic powder (20 g or 0.7 oz) 0.3 Tablespoons of salt For the spinach saute - 4 cups of spinach (120 g or 4.2 oz) 1 Tablespoon of macadamia nuts (8 g or 0.3 oz) (or other nuts), crushed 1 Tablespoon of avocado oil (15 ml), to cook spinach with Salt, to taste 1. Preheat oven to 425 F (220 C). 2. Cut a slit in each chicken breast and make a hole in the chicken breast with a small knife (cut out a small piece of the chicken to make the hole but try not to cut through the chicken breast). (Alternatively, pound the chicken breast into a thin layer.) 3. Stuff 2 tablespoons of ghee and 2 minced cloves of garlic into each chicken breast. (Alternatively, roll these into the pounded chicken breast.) 4. Place the whisked egg into one bowl. 5. In another bowl, mix together the coconut flour, garlic powder, and salt to form the breading. 6. Carefully pinch the slit closed on each chicken breast and dip into the egg wash and then into the coconut flour breading mixture. 7. Bake for 35 minutes. Check the chicken is fully cooked. 8. To make the spinach sauté, heat 2 tablespoons avocado oil over medium-high heat. Add spinach and cook until wilted. Add salt, to taste, and sprinkle the crushed macadamia nuts on top. Serve the spinach with the chicken kiev. Page 6 of 22
8 Calories: 908 Fat: 63 g Total Carbs: 23 g Fiber: 14 g Sugar: 5 g Net Carbs: 9 g Protein: 58 g Page 7 of 22
9 Day 3 Menu Lunch (L3): Bacon Avocado Egg Salad Prep Time: 10 mins Cook Time: 10 mins Yield: 2 servings 4 slices of bacon (112 g or 4 oz), diced 2 medium eggs (88 g or 3.1 oz) 1 large avocado (200 g or 7.1 oz), diced 2 Tablespoons of olive oil (30 ml) 2 teaspoons of apple cider vinegar (10 ml) 1 teaspoon of mustard (5 ml) 1 large bag of salad leaves (125 g or 4.4 oz) 1. In a pot, cover the eggs with water and bring to a boil. Once boiling, remove from heat and put lid on pot. Let sit for 12 minutes and then drain eggs in a colander and rinse with cold water. 2. Peel and cut up the hard-boiled eggs into small pieces. 3. Pan-fry the diced bacon to desired crispness. Chop the avocado and hard boiled eggs. 4. Whisk together the olive oil, apple cider vinegar, and mustard. Gently toss dressing with the bacon, chopped eggs, diced avocado, and salad leaves. Calories: 614 Fat: 59 g Total Carbs: 11 g Fiber: 8 g Sugar: 2 g Net Carbs: 3 g Protein: 16 g Page 8 of 22
10 Dinner (D3): Baked Salmon with Cabbage and Onion Saute Prep Time: 10 mins Cook Time: 30 mins Yield: 2 servings 2 filets of salmon (with skin on), fresh or frozen (340 g or 12 oz), defrost if frozen 2 Tablespoons of olive oil (30 ml) 1/2 medium onion (55 g or 1.9 oz), diced 1/2 head of cabbage (350 g or 12.3 oz), chopped into small pieces 1/4 cup of chicken broth (60 ml) 1 Tablespoon of coconut oil (15 ml), to cook with 2 slices of bacon (56 g or 2 oz), diced Salt and pepper, to taste 1. Preheat oven to 350 F (175 C). 2. Place each salmon filet onto a piece of aluminum foil or parchment paper with 1 tablespoon of olive oil and salt and pepper to taste. Wrap up the aluminum foils and place in the oven for 30 minutes. 3. Meanwhile, in a pan, cook the diced bacon. 4. Using the bacon grease (or add in extra coconut oil), saute the diced onions until they turn translucent. Then add in the cabbage and chicken broth and put the lid on the saucepan. Cook for minutes (stirring often) until the cabbage is softened to your liking. Season with salt and pepper to taste. 5. Place the cabbage mixture on a plate, place the salmon on top, then top with bacon pieces. Calories: 808 Fat: 64 g Total Carbs: 13 g Fiber: 5 g Sugar: 7 g Net Carbs: 8 g Protein: 48 g Page 9 of 22
11 Day 4 Menu Lunch (L4): Leftover Easy Meatball Soup from lunch on Day 2 (L2) Prep Time: 5 mins Cook Time: 0 mins Yield: 2 servings Leftover Easy Meatball Soup (from Day 2 Lunch [L2]) 1. Reheat soup to desired temperature and enjoy. Calories: 562 Fat: 42 g Total Carbs: 2 g Fiber: 0 g Sugar: 0 g Net Carbs: 2 g Protein: 35 g Page 10 of 22
12 Dinner (D4): Chimichurri Steak with Creamy Cauliflower Mash [Refrigerate half the chimichurri sauce for lunch on Day 5 (L5)] Prep Time: 15 mins Cook Time: 20 mins Yield: 2 servings For the steak - 2 beef steaks (400 g or 14.1 oz) (cut of choice) 2 Tablespoons of ghee (30 ml), to cook steaks with For the cauliflower mash - 1/2 head of cauliflower (300 g or 10.6 oz), broken into small florets 2 Tablespoons of ghee (30 ml) For the chimichurri sauce - 1/2 cup of fresh parsley (8 g or 0.3 oz), chopped 1 chili pepper (14 g or 0.5 oz) (or less, to taste) or red pepper flakes, to taste (optional) 6 cloves of garlic (18 g or 0.6 oz), minced or finely diced 3 Tablespoons of olive oil (45 ml) 2 teaspoons of apple cider vinegar (10 ml) 1 Tablespoon of lemon juice (15 ml) Salt and pepper, to taste 1. To make the chimichurri sauce, place all of the ingredients in a blender and blend well. Refrigerate half in an airtight container for Day 5 Lunch (L5). 2. To make the steak, place 2 tablespoons of ghee in a frying pan over medium-high heat. Cook steaks to desired doneness. 3. To make the cauliflower mash, steam the cauliflower (in a bowl of water in the microwave or in a steamer). Place the cauliflower, ghee, and salt in a blender and blend until smooth. Add additional ghee or coconut milk if needed. 4. To serve, put each steak on a plate with desired amounts of chimichurri sauce spooned over the steaks and cauliflower mash on the side. Calories: 903 Fat: 81 g Total Carbs: 9 g Page 11 of 22
13 Fiber: 4 g Sugar: 4 g Net Carbs: 5 g Protein: 37 g Page 12 of 22
14 Day 5 Menu Lunch (L5): Egg and Spinach Scramble with Leftover Chimichurri Sauce Prep Time: 10 mins Cook Time: 5 mins Yield: 2 servings 6 medium eggs (264 g or 9.3 oz), whisked 1 cup of spinach (30 g or 1.1 oz), chopped 1/2 medium onion (55 g or 1.9 oz), finely diced 3 Tablespoons of avocado oil (45 ml), to cook with Salt and pepper, to taste Leftover chimichurri sauce (from Day 5 Dinner [D5]), at room temperature 1. In a large pan, add in the avocado oil and cook the diced onions until they turn translucent. 2. Add in the eggs and scramble. 3. Before the eggs are done, add in the spinach. 4. Cook until the eggs are done to your liking. 5. Add in salt and pepper to taste. 6. Serve with leftover chimichurri sauce. Calories: 481 Fat: 44 g Total Carbs: 5 g Fiber: 1 g Sugar: 2 g Net Carbs: 4 g Protein: 19 g Page 13 of 22
15 Dinner (D5): Garlic Pork Shoulder with Roasted Cabbage Wedges [Refrigerate half of pork shoulder for dinner on Day 7 (D7)] Prep Time: 15 mins Cook Time: 60 mins Yield: 4 servings For the pork shoulder - 2 lbs of pork shoulder (900 g or 2 lbs), cut into small chunks 1 medium onion (110 g or 3.9 oz), diced 1/2 cup of chicken broth (120 ml) (or bone broth) 3 cloves of garlic (9 g or 0.3 oz), minced or finely diced 1 Tablespoon of apple cider vinegar (15 ml) 1 Tablespoons of salt (15 g or 0.5 oz) 1 teaspoon of black pepper 2 Tablespoons of coconut oil (30 ml), to cook with For the cabbage wedges - 1/2 head of cabbage (350 g or 12.3 oz), cut into 1-inch wedges 2 Tablespoons of avocado oil (30 ml) (plus additional for baking sheet) Salt to taste 1. Place 2 tablespoons of coconut oil into a large saucepan on high heat. When the oil is hot, add in the diced onion and pork chunks and sear. 2. (For slow cooker or pressure cooker instructions, see #5.) When all the pork pieces are browned, add in the chicken stock, garlic, apple cider vinegar, and salt and pepper to taste. 3. Place the lid on the saucepan and simmer for 1 hour (cook for longer if you have time). Stir occasionally to ensure nothing sticks to the bottom of the saucepan. 4. It s done when the pork is tender (comes apart easily). Add salt to taste, if needed. 5. If you have a slow cooker or pressure cooker, then place the seared pork and cooked onions along with the rest of the pork shoulder ingredients into the slow cooker or pressure cooker pot. For the slow cooker, cook for 6-8 hours until tender. For the pressure cooker, cook on high pressure for 45 minutes and release pressure carefully. 6. To cook the cabbage, preheat oven to 400 F (200 C). 7. Slice cabbage into 1-inch thick wedges. Page 14 of 22
16 8. Lightly coat baking sheet with avocado oil and place cabbage wedges on the baking sheet in a single layer. Brush each cabbage wedge with 1 Tablespoon of avocado oil and sprinkle with salt to taste. 9. Place baking tray in oven and cook for 40 to 45 minutes or until cabbage is tender and edges are light brown. 10.Save half of the pork for dinner on Day 7. Serve the rest of the pork with the cabbage. Calories: 661 Fat: 49 g Total Carbs: 13 g Fiber: 5 g Sugar: 7 g Net Carbs: 8 g Protein: 42 g Page 15 of 22
17 Day 6 Menu Lunch (L6): Lemon Pepper Tuna Salad Prep Time: 10 mins Cook Time: 0 mins Yield: 2 servings 0.5 cucumber (110 g or 3.9 oz), diced small 1 large avocado (200 g or 7.1 oz), diced small 1 Tablespoon of lemon juice (15 ml) (plus additional for salad leaves, optional) 2 cans of tuna (340 g or 12 oz) (or salmon) in olive oil or water, drained and flaked 6 Tablespoons of Paleo mayo (90 ml) 1 Tablespoon of mustard (15 ml) 1 large bag of salad leaves (125 g or 4.4 oz) Salt and pepper, to taste 1. Mix together the diced cucumber and avocado with the lemon juice. 2. Flake the tuna and mix well with the mayonnaise and mustard. 3. Add the tuna to the avocado and cucumber. Add salt, to taste. 4. Prepare the salad leaves and divide between 2 plates. 5. Place the tuna salad on top of the salad greens. 6. Sprinkle black pepper, to taste, on top of the salads. Calories: 705 Fat: 56 g Total Carbs: 13 g Fiber: 8 g Sugar: 3 g Net Carbs: 5 g Protein: 46 g Page 16 of 22
18 Dinner (D6): Chicken and Vegetable Skewers with Garlic Sauce Prep Time: 15 mins Cook Time: 15 mins Yield: 2 servings For the skewers 2 chicken breasts (400 g or 14.1 oz), cut into 1-inch cubes 1 medium onion (110 g or 3.9 oz), chopped 2 medium bell peppers (240 g or 8.5 oz), chopped For the garlic sauce - 6 cloves of garlic (18 g or 0.6 oz), peeled 1 teaspoon of salt 2 Tablespoons of lemon juice (30 ml) 1/2 cup of olive oil (120 ml) For the marinade - 1/2 cup of olive oil (120 ml) 1 teaspoon of salt 1. Heat up the grill to high. If using wooden skewers, soak them in water first. (Alternatively, preheat oven to 425 F (220 C).) 2. For the Garlic Sauce, place the garlic cloves and salt into the blender. Then add in 1 Tablespoon lemon juice and 1/4 cup of olive oil. 3. Blend well for 5 to 10 seconds, then slow your blender down and drizzle in more lemon juice and olive oil alternatively until you hear the blender sound shift a bit (it s subtle!). The consistency will then change into mayo-like consistency. If it doesn t work, don t worry the sauce won t look amazing, but it ll still taste good! 4. Keep half the garlic sauce to serve with. 5. Take the other half of the garlic sauce and add in the additional 1/2-cup of olive oil and teaspoon of salt. Mix well this makes the marinade. 6. Mix the chopped chicken, onion, and bell peppers with the marinade. 7. Place the cubes on skewers and grill on high until the chicken is cooked - grill on the bottom for a few minutes to get the charred look and then move the skewers to a top rack with the lid down to cook the chicken well. (Alternately, cook skewers in the preheated oven for approx. 8 minutes or until chicken is cooked through.) 8. Serve with the garlic sauce you kept. Page 17 of 22
19 Calories: 687 Fat: 48 g Total Carbs: 15 g Fiber: 3 g Sugar: 7 g Net Carbs: 12 g Protein: 49 g Page 18 of 22
20 Day 7 Menu Lunch (L7): Chicken Spinach Salad Prep Time: 10 mins Cook Time: 15 mins Yield: 2 servings 4 cups of spinach (120 g or 4.2 oz) 4 slices of bacon (112 g or 4 oz), diced 1 chicken breast (200 g or 7.1 oz), diced 2 Tablespoons of avocado oil (30 ml), to cook chicken with 1/2 large avocado (100 g or 3.5 oz), diced (save other half for dinner) 1/2 cucumber (110 g or 3.9 oz), diced 2 teaspoons of apple cider vinegar (10 ml) 1 teaspoon of mustard (5 ml) Leftover protein from earlier in the week (optional) Salt and pepper, to taste 1. Cook diced bacon in a large skillet. Reserve 1 to 2 Tablespoons of the bacon grease. 2. Cook the diced chicken breast in 2 tablespoons of avocado oil. 3. Whisk to combine bacon grease (or olive oil), apple cider vinegar, mustard, and salt and pepper, to taste. Gently toss with the rest of the salad ingredients including any optional leftover protein from earlier in the week. Calories: 670 Fat: 57 g Total Carbs: 7 g Fiber: 6 g Sugar: 1 g Net Carbs: 1 g Protein: 33 g Page 19 of 22
21 Dinner (D7): Easy Pork Fajitas Prep Time: 10 mins Cook Time: 15 mins Yield: 2 servings 1 medium onion (110 g or 3.9 oz), diced 1 medium bell pepper (120 g or 4.2 oz), diced 1 teaspoon of cumin powder 1 teaspoon of chili powder (optional) 2 Tablespoons of coconut oil (30 ml), to cook with 1/2 large avocado (100 g or 3.5 oz), sliced 1 head of romaine lettuce (200 g or 7.1 oz) 1 lb (450 g) leftover Garlic Pork Shoulder (from Day 5 Dinner [D5]) Salt and pepper, to taste 1. Add 2 tablespoons of coconut oil to a large skillet and heat on medium high heat. 2. Add in the diced onions and cook (stirring frequently) until translucent. 3. Add in the diced bell pepper and cook until soft. 4. Add in the leftover Garlic Pork Shoulder. 5. Add the cumin powder and chili powder, if using. Add salt and pepper, to taste. 6. Serve with avocado slices and some romaine lettuce as wraps. Calories: 748 Fat: 56 g Total Carbs: 18 g Fiber: 7 g Sugar: 7 g Net Carbs: 11 g Protein: 43 g Page 20 of 22
22 Pantry Items Pantry Items: Quantity Avocado oil * 10 Tablespoons (150 ml) Canned tuna 2 cans (340 g or 12 oz) Chicken broth 8.75 cups (2100 ml) Chili powder 1 teaspoon Coconut flour 9 Tablespoons (63 g or 2.2 oz) Coconut oil * 7 Tablespoons (105 ml) Cumin powder 1 teaspoon Garlic powder 2 Tablespoons garlic powder (20 g or 0.7 oz) Ghee * 0.5 cup (120 ml) Gluten-free tamari sauce or coconut 2 Tablespoons (30 ml) aminos *** Macadamia nuts 1 Tablespoon (8 g or 0.3 oz) Mayo ** 8 Tablespoons (120 ml) Mustard 7 teaspoons (35 ml) Olive oil * Approx. 1.5 cups (375 ml) Pepper Approx. 10 teaspoons (10 g or 0.4 oz) Salt Approx. 10 Tablespoons (150 g or 5.3 oz) Vinegar 9 teaspoons (45 ml) * You can generally use these oils interchangeably in the recipes. ** You can make your own Paleo mayo (see recipe here ) or purchase Paleo mayo here. *** If you have trouble finding Gluten-Free Tamari Sauce or Coconut Aminos, then you can omit this seasoning from the recipes. Page 21 of 22
23 Shopping List 5 chicken breasts (1 kg or 2.2 lbs) (D2, D6, L7) 2.5 lbs of ground beef (1125 g or 2.5 lbs) (D1, L2) 10 slices of bacon (280 g or 9.9 lbs) (L3, D3, L7) 2 beef steaks (400 g or 14.1 oz) (D4) 2 lbs of pork shoulder (900 g or 2 lbs) (D5) 2 filets of salmon (with skin on), fresh or frozen (340 g or 12 oz) (D3) 19 medium eggs (L1, L2, D2, L3, L5) 3 large avocados (600 g or 1.3 lbs) (L3, L6, L7, D7) 1 bunch of fresh cilantro (8 g or 0.3 oz) (L2) 3 medium bell peppers (360 g or 12.7 oz) (D6, D7) 3 heads of garlic (approx. 29 cloves) (D1, L2, D2, D4, D5, D6) 1 head of cabbage (700 g or 1.5 lbs) (D3, D5) 2 lemons (L1, D4, L6, D6) 1.5 Tablespoons of fresh ginger (7.5 g or 0.3 oz) (D1, L2) 3 large bags of salad leaves (375 g or 13.2 oz) (L1, L3, L6) 1 chili pepper (14 g or 0.5 oz) (D4) 3 bunches of fresh parsley (24 g or 0.8 oz) (L2, D4) 1 head of cauliflower (600 g or 1.3 lbs) (D1, D4) 1 medium eggplant (500 g or 1.1 lbs) (D1) 1 cucumber (220 g or 7.8 oz) (L6, L7) 1 head of romaine lettuce (200 g or 7.1 oz) (D7) 4 medium onions (440 g or 15.5 oz) (D3, L5, D5, D6, D7) 9 cups of spinach (270 g or 9.5 oz) (D2, L5, L7) *Get chicken breast with the skin on it if possible. **Pick fattier cuts of steak if possible. Page 22 of 22
KETO MEAL PLAN. Lunch Dinner Notes Net Carbs Lemon Blueberry Chicken Salad
KETO MEAL PLAN Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Lunch Dinner Notes Net Carbs Lemon Blueberry Chicken Salad Cucumber Tuna Salad Bacon Asparagus Mini Quiches Chicken Noodle Soup + Leftover Mini
More information28-DAY KETO MEAL PLAN
28-DAY KETO MEAL PLAN The 28-Day KETO MEAL PLAN The 28-Day Keto Meal Plan is a complete Keto meal plan program by Keto Summit and Meal Plan Club. It's designed to help you lose weight and boost your energy
More informationPasta Recipes Created by Nicole Porter Wellness
Pasta Recipes 5.24.18 Created by Meal Prep Spaghetti with Chicken, Spinach & Tomatoes 8 ingredients 30 minutes 4 servings 1. Preheat oven to 450 degrees F and line baking sheets with foil. 2. In a bowl,
More informationMarch Dinner Ideas. Created by In Balance Pilates
March Dinner Ideas Created by In Balance Pilates March Dinner Ideas In Balance Pilates Enjoy 2 weeks of dinner ideas with our Free gift to You! Get more at www.inbalancepilates.ca Chicken Curry Noodle
More informationShopping List WEEK 09
Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Prep List WEEK 09 Here is a prep list
More informationSmoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes
Week 4 Meals DAY 1 Smoked Salmon Omelet Prep time: 5 minutes Cook time: 5 minutes 3 eggs 1 tablespoon chopped dill 1 tablespoon olive oil 2 tablespoons coconut oil 4 ounces smoked salmon Whisk the eggs
More informationWeek Plan Recipes Week of September 10 - September 16
Week Plan Recipes Week of September 10 - September 16 Omelet Muffins Total Time: 30 minutes Cook Time: 30 minutes Calories 325 Carbohydrate 7g Protein 26g Fat 21g 8 large egg(s) 1/ 8 cup(s) water 1/ 2
More informationPaleo Crustless Quiche
Week 2 Meals DAY 1 Paleo Crustless Quiche Serves 2 Prep time: 20 minutes Cook time: 35 minutes 1 zucchini, grated 1 carrot, grated 1 teaspoon salt 6 eggs, beaten 1 tablespoon olive oil 3 slices bacon,
More informationShopping List WEEK 11
Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Shopping List WEEK 11 2016 paleoplan.com Prep List WEEK 11 Here is a prep list
More informationShopping List WEEK 12
Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Prep List WEEK 12 Here is a prep list
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 6 DAY 7 SMALLER FAMILY HEALTHY PLAN Smaller Family Healthy Plan Garden Vegetable Soup
SMALLER FAMILY HEALTHY PLAN 10-12-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Healthy Plan Chicken Pesto and Asparagus Skillet Smaller Family Healthy Plan Oven Baked Omelet Smaller Family Healthy
More informationPaleo Cinnamon Bun Doughnut
PALEO BREAKFAST 1 Paleo Cinnamon Bun Doughnut Cook Time: 10 min Serving: 10 3/4 cup coconut flour, sifted 1 cup almond flour, sifted 1/2 tsp baking soda 1 T cinnamon 4 large eggs, lightly whisked 1/2 cup
More informationShopping List. Serving each recipe 2 times (dinner + lunch) to 2 adults.
Shopping List Serving each recipe 2 times (dinner + lunch) to 2 adults. Protein: 1 ¼ lbs skirt steak 1 ½ lbs boneless beef short ribs, sirloin, fillet, rib eye, or any cut you like 2 ½ lbs chicken breast,
More informationRefresh & Rejuvenate
MEAL PLAN CLEANSE PHASE (DAYS 1-10) MEAL PLAN GUIDELINE DAYS 1-10 BREAKFAST SNACK LUNCH SNACK DINNER 2 scoops OsoLean powder 1 scoop NutriVerus powder 1 cup frozen fruit ½ to 1 cup fresh or frozen vegetables
More informationWeek Plan Recipes Week of April 01 - April 07
Week Plan Recipes Week of April 01 - April 07 Bacon and Spinach Frittata Servings 4 Total Time: 35 minutes Cook Time: 35 minutes Calories 419 Carbohydrate 4.2g Protein 28.7g Fat 32.3g 12 large egg(s) 1/
More informationTable of Contents. Avocado and Garlic Soup Baked Eggs with Tomatoes and Spinach Carrot and Garlic Soup Chili Garlic Noodles...
Table of Contents Avocado and Garlic Soup... 3 Baked Eggs with Tomatoes and Spinach... 5 Carrot and Garlic Soup... 7 Chili Garlic Noodles... 9 Creamy Garlic Penne with Spinach... 11 Garlic Bread... 13
More informationPerfect Meal Plans. Week 11
Perfect Meal Plans Meal Plan Breakfast Lunch Dinner Day 1 Curried Chicken Scramble Spicy Beef and Bacon Lettuce Wraps Broccoli and Bacon Stuffed Chicken Breasts A11 B11 C11 Day 2 Leftovers from B11 B11
More informationShopping List WEEK 01
Shopping List WEEK 01 2016 paleoplan.com Shopping List WEEK 01 2016 paleoplan.com Shopping List WEEK 01 2016 paleoplan.com Shopping List WEEK 01 2016 paleoplan.com Prep Meal WEEK 01 Meal # 1 Bacon and
More informationShopping List paleoplan.com
Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Prep List WEEK 08 Here is a prep list to help make cooking
More informationMon Tue Wed Thu Fri Sat. Seed Bars Fresh Strawberries Protein Coffee Protein Coffee Protein Coffee Seed Bars. Mongolian Beef Ginger Stir Fry
Paleo April 29 6 days Mon Tue Wed Thu Fri Sat Breakfast Bell Pepper Egg Cups Bell Pepper Egg Cups Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Mexican
More informationShopping List WEEK paleoplan.com
Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Prep List WEEK 5 Here is a prep list to help
More informationFall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching
Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead
More informationRecharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1
Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES 2017 Fit House New York 1 Day 7 Breakfast Lunch Dinner Snack Flat Belly Smoothie Lentil Soup Spanish Chickpea Chicken (P) Vegan Broccoli
More informationSUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Bbq chicken with smoky roasted sweet potatoes
January 2019 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Prep Day Pork chops and green beans Italian Meatballs and salad Prep day Leftovers 30 31 1 2 3 4 5 MEAL PREP Grilled chicken with broccoli
More informationPerfect Meal Plans. Week 18
Perfect Meal Plans Meal Plan Breakfast Lunch Dinner Day 1 Mixed Seafood Omelet Cheesy Chicken and Sweet Potatoes Creamy Shrimp and Vegetable Saute A18 B18 C18 Day 2 Spinach and Artichoke Scramble D18 A1
More informationNo More To-Go Weekly Menu and List - 04/11/2016 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Bakery / Bread 8 Corn tortillas (or flour tortillas) H Baking 1/2 c Sliced almonds G Canned / Jarred 14 oz Cannellini or Great Northern beans B 4 c Chicken stock F H Condiments 1 t Anchovy paste B 1 T
More informationBaked Encrusted Salmon
Baked Encrusted Salmon 2 6-oz. wild Alaskan salmon filets 2 tsp. olive oil 1 lime 4 tsp. IsaCrunch Seasonings (garlic powder, onion powder, pepper) Yields: 2 servings, Calories 323 Grilled Chicken Breast
More informationBroccoli Scramble Serves 1 Prep time: 5 minutes Cook time: 15 minutes
Week 7 Meals DAY 1 Broccoli Scramble Prep time: 5 minutes Cook time: 15 minutes 2 tbsp Olive oil 2 strips Bacon 2 stalks Broccoli, chopped 3 Eggs 1 Egg white Salt and Pepper, to taste Beat the eggs with
More informationWash/tear kale for tomorrow's dinner and dice rosemary. Pre-make tomorrow s chicken sausage & Brussels sprouts lunch if desired.
7-Day Meal Planner Day of Week Meal Time Saver Tip Sunday Refrigerator Omelet Clean-out Shrimp Cobb Salad Slow Cooker Chicken w/ Carrots PREP DAY! Make frittata, salad dressing, paleo mayo, cauliflower
More informationSAMPLE. Shopping List. Baking items. Canned goods. Condiments. Whole Foods May Serving each recipe 2 times to 4 people.
5/14/2014 Shopping List Shopping List Item Amount Measure Store Notes Baking items evaporated milk 30 fluid ounces olive oil 1.92 fluid ounces powdered sugar 13.64 ounces sucanat 6.67 ounces vanilla extract
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 HEALTHY PLAN Healthy Plan Zuppa Toscana Soup
HEALTHY PLAN 10-19-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Philly Cheesesteak Sloppy Joes Healthy Plan - Baked Sweet Potato Fries DAY 2 Healthy Plan Zuppa Toscana Soup DAY 3 Healthy Plan Sun- Dried Tomato
More informationChicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad
Week 4 Meal Plan Breakfast Lunch Dinner Day 1 Smoked Salmon Omelet Chicken and Mushrooms with Cream Sauce Mama s Meatloaf and Mashed Cauliflower A4 B4 C4 Day 2 Savory Sausage Breakfast Cups A1 D4 Lemon
More informationFat Burning Green Smoothie (Gluten-Free, Vegan, Paleo)
Fat Burning Green Smoothie (Gluten-Free, Vegan, Paleo) Planned for Breakfast on Tuesday, January 2, 2018 Source: northsouthblonde.com Serving: 1 2 handfuls baby spinach 1 ripe banana 1 cup almond milk
More informationBOOTCAMP MEAL PLAN : Week 2
Snacks: BOOTCAMP MEAL PLAN : Week 2 Breakfast: Your Favorite Recipes Chocolate Covered Strawberry shake Mixed berry smoothie Basic chocolate shake Chocolate almond smoothie Blueberry smoothie Lunch: Repeat
More informationNo More To-Go Weekly Menu and List - 04/11/2016 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY
Bakery / Bread 8 Corn tortillas (or flour tortillas) H Baking 1/2 c Sliced almonds G Canned / Jarred 14 oz Cannellini or Great Northern beans B 3 1/2 c Chicken stock F H Condiments 1 t Anchovy paste B
More informationWahls Paleo Phase III
Wahls Paleo Phase III Week 2 Wahls Paleo Plus Week 2 LUNCHES Day 1: Mandarin Orange Chicken Salad Day 2: Zucchini Basil Meatloaf Day 3: Rosemary Mushroom Pork Chops Day 4: Paprika Turkey Stir-fry Day 5:
More informationBreakfast Pizza. Week 14 Meals. Ingredients. Directions DAY 1. Serves 1 Prep time: 5 minutes Cook time: 10 minutes
Week 14 Meals DAY 1 Breakfast Pizza Prep time: 5 minutes 1/2 teaspoon olive oil 2 eggs, beaten 3 tablespoons stewed tomatoes from a can 4 slices pepperoni 1/4 Italian sausage link, casing removed, cooked
More informationBison Chili. Ingredients. Directions
Bison Chili 3 tbsp extra-virgin olive oil 12 oz ground bison ½ tsp salt ½ tsp freshly ground black pepper 1 small onion, finely chopped 2 garlic cloves, mashed 1 tbsp ground cumin 1 tbsp chili powder 1
More informationWeek 3 Meals. Classic Omelet with Mushrooms and Bacon DAY 1. Serves 1 Prep time: 10 minutes Cook time: 30 minutes
Week 3 Meals DAY 1 Classic Omelet with Mushrooms and Bacon Prep time: 10 minutes Cook time: 30 minutes 1 green bell pepper 1 1/2 tablespoons olive oil 1/2 cup chopped onions 1/4 cup sliced mushrooms 1
More informationBlueberr y Fruit Crumble
Blueberry Fruit Crumble 1 ¼ cups frozen or fresh blueberries 2 teaspoons sugar 1 tablespoons whole-wheat flour 2 teaspoons orange juice ¼ cup rolled oats 1 tablespoon chopped almonds 1 tablespoon brown
More informationHealthy Recipes For Everyday Living. Contents
Contents Brunches... 3 Savory Mushroom and Bell Pepper Omelet Cups... 3 Maple Pumpkin Pancakes... 4 Flavorful Crab Cakes... 5 **Bonus Recipes!... 6 Carrot Souffle... 7 Savory Chicken Patties... 8 Lemon
More informationChicken, Millet, and Mushroom One-Skillet Meal
Chicken, Millet, and Mushroom One-Skillet Meal Servings: 6-8 2 tablespoons canola or olive oil, divided 2 pounds chicken tenderloins Salt and pepper to taste 1 large yellow onion, chopped 1/2 pound mushrooms,
More information30 Day Paleo Challenge Fall Week 3
30 Day Paleo Challenge Fall 2014 Week 3 30 Day Paleo Challenge Fall 2014 Week 3 Page 1 of 8 30 Day Paleo Challenge - Fall 2014 Week 3 Day 1: Bacon-Jalapeno Meatballs Day 2: Chicken and Cauliflower Curry
More informationSMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Smaller Family Menu Plan Slow Cooker. Plan-Lemon Butter Ground Turkey Cowboy
SMALLER FAMILY HEALTHY PLAN 09-14-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan Skinny Chicken Alfredo Asian Beef and Snow Peas Plan Skinny Chicken Enchiladas Plan - Homemade Refried Beans DAY 4 DAY 5
More informationChicken and Vegetable Scramble Serves 1 Prep time: 10 minutes Cook time: 10 minutes
Week 13 Meals DAY 1 Chicken and Vegetable Scramble Cook time: 10 minutes 2 tablespoons olive oil 1/4 cup chopped onions 1/4 cup chopped bell pepper 1/4 cup chopped mushrooms 1/2 cup chopped and cooked
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 6 DAY 5 DAY 4 DAY 7 HEALTHY PLAN Healthy Plan Apple Pecan Chicken Salad
HEALTHY PLAN 09-28-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Apple Pecan Chicken Salad DAY 2 Healthy Plan Slow Cooker Beef Stew DAY 3 Healthy Plan Italian Turkey Meatballs DAY 4 DAY 5 DAY 6 DAY 7 Healthy
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 7 DAY 5 DAY 6 DAY 4 HEALTHY PLAN Easy Ground Beef Shepherd's Pie
HEALTHY PLAN 02-01-2019 THIS WEEK'S MENU: DAY 1 Easy Ground Beef Shepherd's Pie DAY 2 Healthy Plan Asian Chicken Lettuce Wraps DAY 3 Healthy Plan - 5 Star Black Bean Chili DAY 4 DAY 5 DAY 6 DAY 7 Healthy
More informationWeekly Meal Plan Recipes
Coconut Cashew Granola 1/8 cup Medjool date 2 Tbsp boiling water 1/2 cup sunflower seeds 1/2 cup slivered almonds 1/2 cup cashews 1 cup coconut flakes 1/8 cup coconut oil 1/8 cup cashew butter 1/4 tsp
More informationTotal-Body Transformation Challenge
Total-Body Transformation Challenge www.mypersonalfitnesscoach.com www.tierraverdefitness.com Table Of Contents Green & Protein Smoothies 3 Biofuel 3 Homemade Dressings & Condiments 4 Breakfast Deliciousness
More informationCLASSIC February 8th MENU
CLASSIC February 8th PREP GUIDE This week s menu requires a little bit longer prep for WEDNESDAY making the brisket. We suggest that you plan ahead and MEATBALL perhaps make LETTUCE the brisket WRAPS on
More informationBack on Track Program. Created by Karen Martel
Back on Track Program Created by Back on Track Program Basic Clean Eating sample meal plan from the On Track meal planning and group coaching membership. Back on Track Program 6 days Mon Tue Wed Thu Fri
More informationClassic Menu-Mailer Shopping List Six Servings
Classic Menu-Mailer Shopping List Six Servings MENU: Day 1: Grilled Ginger and Garlic Chicken, serve sauteed zucchini and baked russet potatoes Day 2: Grilled Skirt Steak with Melted Cherry Tomatoes, add
More informationVegetables and Side Dishes
Vegetables and Side Dishes Grilled Mozzarella, Eggplant and Sun Dried Tomato Serves 2 (Snack) 4 oz hard cheese (low fat), grated 1 ½ C eggplant, cut into round slices 1 tsp garlic, minced ⅓ C sun dried
More informationYour Meal Plan. Day 1 BREAKFAST LUNCH DINNER. Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Scrambled Eggs with Spinach and Feta
Your Meal Plan To make changes or re-build this plan, log in at www.eatthismuch.com Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 If these links don't work, scroll to the bottom to make sure the whole
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 SMALLER FAMILY HEALTHY PLAN
SMALLER FAMILY HEALTHY PLAN - 2-15-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Plan Fiesta Ranch Chicken Burritos Plan-Roasted Veggie Pasta Salad Plan-One Pan Honey Glazed Salmon Dinner Plan-Peanut Butter
More informationSMALLER FAMILY DAY 2 DAY 6. Smaller Family- Macadamia Nut. Mediterranean Chicken Pancakes
SMALLER FAMILY- 08-17-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- Avocado BLT s Smaller Family- Baked Parmesan Tomatoes Smaller Family- Easy Slow Cooker Pork Chops Smaller Family- Pineapple
More informationSKILLET CHEESY CHICKEN AND VEGGIE RICE Total Time: 15 minutes
DINNER & LUNCH SKILLET CHEESY CHICKEN AND VEGGIE RICE Total Time: 15 minutes 1 lb boneless, skinless chicken breast, cubed small 1/2 teaspoon kosher salt 1/4 teaspoon garlic powder black pepper, to taste
More informationFOR ONE Winter Reset Week 3
FOR ONE Winter Reset Week 3 PREP GUIDE DAY #14: Cook spaghetti squash * see prep guide page 2 Make marinara sauce * see prep guide page 2 Roasted sweet potatoes * see prep guide page 2 1¾ cups cooked quinoa
More informationCONTENTS. Low carb smoothies Low carb breakfasts Low carb meat dishes Low carb fish dishes Low carb vegetarian dishes Low carb snacks Low carb treats
CONTENTS Low carb smoothies Low carb breakfasts Low carb meat dishes Low carb fish dishes Low carb vegetarian dishes Low carb snacks Low carb treats 1 Smoothies Low carb smoothies Green Smoothie 1 1/4
More information7 Days Of Recipe & Meals Inspiration!
7 Days Of Recipe & Meals Inspiration! Mon Tue Wed Thu Fri Sat Sun Breakfast Blueberry Zucchini Breakfast Cookies Grapes & Almonds Mango Oat Smoothie Hard Boiled Eggs Blueberry Zucchini Breakfast Cookies
More informationThursday. Sunday. Monday. Saturday. Wednesday. Friday. Tuesday. Week 4
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Week 4 Sunday - Breakfast PALEO BREAKFAST SUNDAY WEEK 4 PALEO ISLAND SMOOTHIE Prep time Cook time Ready in Serves 5 min 3 min 8 min 2 directions
More informationMAMA RECHARGED MEALS 403. Created by Mama Recharged
MAMA RECHARGED MEALS 403 Created by Mama Recharged MAMA RECHARGED MEALS 403 Mama Recharged This is your full plan for the week. The shopping list includes everything you need for all your meals and snacks.
More informationDINNER RECIPES. Copyright 2014 Core Athletica Inc.
RECIPES Baked Bell Peppers Basic Tomato Sauce Citrus Slaw Citrus Tacos Cedar Plank Salmon Crock-Pot Chicken Dinner Grilled Asparagus Grilled Veggie Kabobs Ground Meat Sunday Marinara Sauce Homemade Chicken
More information60 Quick & Easy Whole Food Recipes
60 Quick & Easy Whole Food Recipes A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole
More informationShopping List WEEK 16
Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Shopping List WEEK 16 2016 paleoplan.com Prep List WEEK 16 Here is a prep list
More informationONE DISH MEALS & CASSEROLES
ONE DISH MEALS & CASSEROLES If you accidentally over salt a dish while it s still cooking, drop in a peeled potato and it will absorb the excess salt for an instant fix me up 154 Tips for creating a one-dish
More information21 DAY CHALLENGE RECIPES
21 DAY CHALLENGE RECIPES TABLE OF CONTENTS APPETIZERS 3 Artichokes and Green Beans 3 Avocado and Grape Tomato Guacamole 6 Tomato and Garlic Green Beans 6 Tomatoes with Shallots and Fresh Basil 6 Wilted
More informationShopping List WEEK 07
Shopping List WEEK 07 2016 paleoplan.com Shopping List WEEK 07 2016 paleoplan.com Shopping List WEEK 07 2016 paleoplan.com Shopping List WEEK 07 2016 paleoplan.com Prep List WEEK 07 Here is a prep list
More informationFAT SHREDDER RECIPES
FAT SHREDDER RECIPES TABLE OF CONTENTS APPETIZERS 3 Artichokes and Green Beans 3 Avocado and Grape Tomato Guacamole 6 Tomato and Garlic Green Beans 6 Tomatoes with Shallots and Fresh Basil 6 Wilted Arugula
More informationVITALMEALS Healthy Eating Made Simple! VitalMeals Week 17 Day 1 Low Carb Burrito Bowls Day 2 Almond Basil Chicken Lettuce Wrap Day 3 Sun-dried Tomato
VitalMeals Week 17 Day 1 Low Carb Burrito Bowls Day 2 Almond Basil Chicken Lettuce Wrap Day 3 Sun-dried Tomato and Garlic Ribeye Cauliflower "Mashed Potatoes" Day 4 Lime Cilantro Chicken Kabobs Thai Slaw
More informationD21 SPRING CHALLENGE MEAL PLAN
D21 SPRING CHALLENGE MEAL PLAN D21 Meal Plan Recipes The recipes in this cookbook are all D21 approved. There is a suggested meal plan at the back, but please feel free to create your own meal plan using
More informationShopping List WEEK 02
Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Prep List WEEK 02 Here is a prep list
More informationWeek Three Healthy Living Recipes
Week Three Healthy Living Recipes Detox Salad Stuffed Peppers Chicken Tortilla Soup Basil Almond Crusted Salmon with Roasted Asparagus, Sautéd Zucchini and Squash Bun-less Burgers with Kale, Veggie Sauté,
More informationVITALMEALS Healthy Eating Made Simple! VitalMeals Week 15 Day1 Cilantro Lime Rice and Chicken Bowl Day 2 Caprese Chicken Broccoli Salad Day 3 Low Carb
VitalMeals Week 15 Day1 Cilantro Lime Rice and Chicken Bowl Day 2 Caprese Chicken Broccoli Salad Day 3 Low Carb Meatloaf Cauliflower "Mashed Potatoes" Day 4 Strawberry and Avocado Spinach Salad Day 5 Tuna
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Skinny White Bean Chili
HEALTHY PLAN 10-12-2018 THIS WEEK'S MENU: DAY 1 Healthy Plan Citrus Pork Tacos Healthy Plan Mexican Street Corn Salad DAY 2 Healthy Plan Grilled Honey Mustard Chicken Healthy Plan Three Bean Salad DAY
More informationMostacholi Chicken. Club Salad. Meaty
Meaty Mostacholi Chicken Club Salad Beef Cubes with Mushrooms Sautéed Green Beans Deep Dish Pizza Squares Harvest Tuna Melts Healthy Waldorf Salad 2018 http://www.makedinnereasy.com Grocery List for the
More informationHoney-Lime Sweet Potato, Black Bean and Corn Tacos (Cooking Classy)
Honey-Lime Sweet Potato, Black Bean and Corn Tacos (Cooking Classy) 1 1/2 lbs sweet potatoes, peeled if desired and diced into 1/2-inch cubes 4 Tbsp olive oil, divided 1 tsp cumin 1 tsp paprika 1/4 tsp
More informationTRIED AND TESTED RECIPES THE WHOLE FAMILY WILL ENJOY
TRIED AND TESTED RECIPES THE WHOLE FAMILY WILL ENJOY So often during nutritional consultations I am asked But what can I eat then? so I decided to put together a little booklet of recipes that I have tried
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 6 DAY 7 DAY 5 SMALLER FAMILY Smaller Family- Baked Teriyaki Pineapple Pork Chops
SMALLER FAMILY- 07-06-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family- 7 Layer Dip Burritos Smaller Family- Blue Raspberry Slush Smaller Family- Baked Teriyaki Pineapple Pork Chops Smaller Family-
More informationTraditional October Week 40 eatathomecooks.com
Slow Cooker Cilantro Lime Chicken Sandwiches, Green Beans Slow Cooker Beef and Black Bean Taco Bake, Chips & Salsa, Sliced Avocado Pesto and Crushed Tomato Shells, Garlic Breadsticks, Salad 15 Minute Meal
More informationBABY BOK CHOY & CHILI CHICKEN SWEET POTATOES
BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES 6 medium sweet potatoes tablespoons olive oil tablespoon smoked paprika teaspoon chili powder teaspoon cinnamon Preheat oven to 00 F. Scrub sweet potatoes with
More informationFOR ONE Fall/Winter Sample Plan
FOR ONE Fall/Winter Sample Plan PREP GUIDE MEAL #1 Cut fruit & vegetables: o ½ orange, peeled and chopped o 1 medium zucchini, sliced MEAL #2 1½ cups cooked brown rice prepared according to package directions
More informationPALEO SUPER BOWL MENU
PALEO SUPER BOWL MENU Breakfast Lunch Dinner Saturday Sunday Paleo Chick-fil-A Jalapeño Lime Chicken Wings with Ranch Dressing Sriracha Deviled Eggs Jalapeño Crab Dip Coconut Chili Lime Shrimp Baked Avocado
More informationCLASSIC November 8 th, 2013
CLASSIC November 8 th, 2013 PREP GUIDE MEAL #1 Marinate steak for up to 24 hours * see Meal #1 for recipe Trim green beans MEAL #2 No prep tonight MEAL #3 Cut vegetables: o 1 medium yellow onion, cut into
More informationDinner 2: Meatballs With Georgian Salad or Roasted Veggies - p.4. Dinner 5: Spicy Beef Salad With Cucumbers & Cashew Raita -p.9
In each menu, I suggest 5 dinners, 1-2 breakfasts and a snack, lunch or dessert for the week ahead. I also provide some tips for meal prep, side dishes and substitutions. You can also find these recipes
More informationYour Meal Plan. Day 1 BREAKFAST LUNCH DINNER. Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Basic scrambled eggs. Directions Full Recipe
Your Meal Plan To make changes or re-build this plan, log in at www.eatthismuch.com Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 If these links don't work, scroll to the bottom to make sure the whole
More informationAvocado Toast with Garbanzo Beans
Avocado Toast with Garbanzo Beans Makes 1 serving Prep time 10 min 1 large avocados 1/2 cup cherry tomatoes 1/4 cup garbanzo beans 1/2 lemon 1 Tbsp. olive oil 1 Tbsp. parsley 1 tsp. red pepper flakes Salt
More informationSlow Cooker Small Plan Week 1 January 1 Eatathomecooks.com
Slow Cooker Spit Pea Soup with Ham, Pretzel Rolls, Salad Honey Dijon Pork Chops and Apples in the Slow Cooker, Roasted Broccoli and Red Pepper Slow Cooker Jerk Chicken Salads, Cornbread Buffalo Chicken
More informationHelp Your Diabetes: Menu & Recipes for Week 2
Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday 2 Eggs Over Easy 2 Canadian Bacon Red Pepper strips 2 Scrambled
More informationBreakfast. Lunch. Snack 1. Dinner. Snack 2. Chickpea Waldorf. Grapes & Almonds. Banana with Peanut. Powerhouse Veggie
Mon Tue Wed Thu Fri Sat Orange Immunity Booster Orange Smoothie Immunity Booster Sweet Smoothie Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats
More information3. Marinated Crucifers and Friends This is a wonderful appetizer to take to a pot luck. The longer it marinates the better it tastes!
1. Cauliflower Popcorn - yields approximately 8 appetizer servings Here is another surprisingly delicious appetizer. It can be served fresh out of the oven or at room temperature. 2 Tbsp. olive oil, approximately
More informationCLASSIC April 10, 2015
CLASSIC April 10, 2015 PREP GUIDE MEAL #1 Ginger scallion chicken rub *see recipe below 1-2 piece fresh ginger grated to yield 2 teaspoons MEAL #2 Make shrimp marinade *see recipe below Marinate shrimp
More informationAll Natural Salsa Burgers Over Leafy Greens. Zesty Spinach Salad with Roasted Chicken. Leftovers from E3. Savory Chicken Salad Wrap.
Week 3 Meal Plan Breakfast Lunch Dinner Day 1 Classic Omelet with Mushrooms and Bacon All Natural Salsa Burgers Over Leafy Greens Perfect Pot Roast A3 B3 C3 Day 2 Leftovers from B3 A1 B3 Zesty Spinach
More informationGLUTEN FREE MARCH 2 nd
GLUTEN FREE MARCH 2 nd PREP AHEAD OF TIME Carnitas 2.5 pounds pork shoulder, fat trimmed, cut into 2-inch cubes 2 garlic cloves, peeled 2 ½ cups gluten free chicken or vegetable broth 2 cups water 1 teaspoon
More informationVegetarian Summertime Menu Plan
Vegetarian Summertime Menu Plan Week 2 Grilled Veggie Quesadillas Super Easy Guacamole Bean Burgers with Avocado Cream Garlic Parmesan Fries with Spicy Aioli All-in-One Caprese Pasta Skinny Taco Salad
More informationDiabetic Spinach and Cheese Omelets
Diabetic Spinach and Cheese Omelets 2 large eggs 1 tablespoon butter 1 cup coarsely chopped spinach 1/3 cup chopped tomatoes 1/8 teaspoon salt 1/3 cup (1 1/2 oz.) shredded Swiss cheese 1/8 teaspoon pepper
More informationCamille Durante
6-Week Total-Body Transformation Challenge Camille Durante www.nutritionworksri.com Green & Protein Smoothies Trainer Tip: Blend the water and greens FIRST, then add the rest of the ingredients J (each
More informationVITALMEALS Healthy Eating Made Simple! VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Spr
VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Sprouts Parmesan Creamed Spinach Day 3 Indian Curry Cauliflower Rice Day 4 Steak and Herbs Tomato
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 6 DAY 5 HEALTHY PLAN Healthy Plan Ground Turkey Spaghetti Sauce
HEALTHY PLAN 01-11-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan- Asian BBQ Chicken Healthy Plan - Cauliflower Fried Rice Healthy Plan Ground Turkey Spaghetti Sauce Healthy Plan Honey Whole Wheat
More informationSeptember Menu #1. Shopping List. Menu
September Menu #1 Menu 1. Instant Pot Chicken Burrito Bowl 2. Grilled California Avocado Chicken with Grilled Asparagus 3. Veggie Gnocchi Skillet (Vegetarian) 4. Bison Quinoa Hash 5. Deconstructed Pizza
More information