Black & White To Print HCG. Phase 3 to Life maintenance Program. Week 3. 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 #. Southwest Frittata.... Blueberry Lemon Muffins.... Blackberry Cobbler Mug Bread Greek Chicken Bowl Salmon Salad Wraps Thai Curry Meatballs & Cauli Rice Fish Taco Bowl Chimichurri Steak w/ Tomato Cucumber Salad Chili Verde over Butternut Squash Pan Seared Salmon & Broccoli Slaw Pork Cacciatore w/ Mushrooms & Green Beans.... Banana Nut Smoothie.... Chocolate Peanut Butter Cup Smoothie Pumpkin Pie Smoothie...7

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 servings- both 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.

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 you re 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 ribeye 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. 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 6C p 0f 5c 4nc 5C 50p 8f 7c nc 5C 44p f 4c 0nc 08C p 7f 5c nc Pan Seared Southwest Frittata Greek Chicken Bowl Salmon & Broccoli Slaw Banana Nut Smoothie 76C 9p 7f 5c 8nc 5C 50p 8f 7c nc 497C 8p 9f 5c 5nc 45C 9p 9f c 5nc Blueberry Lemon Muffins 4 4 Greek Chicken Bowl 0 7 Fish Taco Bowl Chocolate Peanut Butter Smoothie 94C 0p 87f 50c 8nc 40C 6p 8f 68c 4nc DAY 6C p 0f 5c 4nc 497C 8p 9f 5c 5nc 605C 40p 4f 8c nc 06C p 7f 9c 7nc Southwest Frittata 7 Fish Taco Bowl 8 Chimichurri Steak w/ Tomato Cucumber Salad 4 Pumpkin Pie Smoothie 7C 94p 88f 57c 9nc DAY 4 85C p 9f c nc 76C 8p 9f 0c nc 594C 5p 9f 8c nc 08C p 7f 5c nc Blackberry Thai Cobbler Salmon Curry Banana Mug 5 Salad 6 Meatballs Nut Bread Wraps & Cauli Smoothie Rice 46C 89p 94f 84c 56nc DAY 5 6C 6p 0f 0c 8nc 76C 8p 9f 0c nc 594C 5p 9f 8c nc 08C p 7f 5c nc Thai pcs Salmon Southwest Curry Banana 5 Salad 6 Meatballs Nut Frittata Wraps & Cauli Smoothie Rice 504C 0p 95f 7c 5nc DAY 6 76C 9p 7f 5c 8nc 587C 48p 0f 4c 7nc 568C 5p 7f c 4nc 45C 9p 9f c 5nc Chili Verde Pork Blueberry over Cacciatore Chocolate 9 Lemon Butternut w/ Mushrooms Peanut Muffins Squash & Green Butter Beans Smoothie 576C 9p 8f 99c 64nc DAY 7 76C 9p 7f 5c 8nc 587C 48p 0f 4c 7nc 568C 5p 7f c 4nc 06C p 7f 9c 7nc Pork Cacciatore Blueberry Lemon Muffins 9 Chili Verde over Butternut Squash w/ Mushrooms & Green Beans 4 Pumpkin Pie Smoothie 57C p 8f 97c 66nc 5

6 # = recipe # Breakfast Southwest Frittata Blueberry Lemon Muffins Blackberry Cobbler Mug Bread Main Meals 4 Greek Chicken Bowl 8 Chimichurri Steak w/ Tomato Cucumber Salad 5 6 Salmon Salad Wraps 9 7 Thai Curry Meatballs Over Cauli Rice 0 Chili Verde over Butternut Squash Fish Taco Bowl Pan Seared Salmon and Broccoli Slaw Pork Cacciatore w/ Mushrooms & Green Beans Snacks Banana Nut Smoothie 4 Chocolate Peanut Butter Smoothie Pumpkin Pie Smoothie 6

7 ... recipes Breakfasts:. Southwest Frittata. Blueberry Lemon Muffins. Blackberry Cobbler Mug Bread Main Meals: 4. Greek Chicken Bowl 5. Salmon Salad Wraps 6. Thai Curry Meatballs w/ Cauli Rice 7. Fish Taco Bowl 8. Chimichurri Steak w/ Tomato Cucumber Salad 9. Chili Verde over Butternut Squash 0. Pan Seared Salmon & Broccoli Slaw. pork Cacciatore, Mushrooms & Green Beans Dessert Smoothies:. Banana Nut Smoothie. Chocolate Peanut Butter Smoothie 4. Pumpkin Pie Smoothie 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, Produce VEGGIES / Anaheim pepper (9) avocados (7,9) / bag broccoli slaw, bagged mix (0) / large butternut squash (9) 7 oz button mushrooms (6) carrots (5) 6 ribs celery (5) tomatoes (7,8) /c cherry tomatoes (4,6) / lb tomatillos (9) small zucchini () large head cauliflower (6,7) / Pasilla pepper (9).5 red bell peppers (,6,9) head collard greens (or lettuce) (5) 8oz cremini mushrooms () med cucumber (4,8) 4 cloves garlic (8,9,) thumb size fresh ginger (6,4) c green beans () tbsp jalapeño () large head curly kale (4) white onion (,4,9) medium red onion (7,8) / small yellow onion () large portobello mushroom () cup purple cabbage (7) FRESH HERBS / bunch 5 /8 tsp chopped, large basil (4,6,) bunches cilantro (,6,7,8,9) / tsp, tbsp dill (4,0) handful parsley (8) FRUIT / bananas () / cup blueberries () 7 lemons (,4,5,0) 4 limes (6,7,9) typically serving for dinner and serving as leftovers for lunch the next day, etc. specialty OFTEN BEST TO GET ONLINE OR LOCAL HEALTH FOOD/SPECIALTY/ORGANIC STORE tbsp PB* () /c vanilla protein powder (any type except egg white protein) () ½ tsp banana extract () Chocolate liquid stevia () /4c Swerve/Pyure (,,,,4) Note: These items are directly linked to in the color version if you just want to click dairy eggs (,,6) tbsp egg whites () 4 tbsp butter (,) /5c almond milk, unsweetened (,) c feta cheese crumbles (4,) c Greek yogurt (4,7,0) /c half & half (,,,4) Proteins 6 oz skirt steak (8) (7 oz) cod fillet (7) (5 oz) chicken breasts (4) lb skinless boneless chicken thighs (9) (6 oz) pork chops () 8 oz lean ground turkey (6) 7 oz wild caught salmon (0) 8

9 Baking /4 cup almond meal (6) / tsp baking powder () tbsp chia seeds () /4 cup cocoa powder, unsweetened () /4 cup coconut flour () tbsp coconut oil () /4 cup flaxseed meal () tbsp olive oil (4,8) tbsp pine nuts (4) tbsp red wine vinegar (8) /4 tsp vanilla extract () tbsp walnut oil () / oz walnuts () DRIED SPICES / tsp black pepper (4,8,0,) tbsp basil (4,0,) /4 tsp celery seed (0) tsp chili powder (7) tsp cinnamon (4) /4 tsp chipotle chili powder (7) Dash of cloves (4) tbsp cumin (7,8,9) 7/8 tsp garlic powder (4,6,0) tsp nutmeg, ground (4) / tsp onion powder (6) / tsp oregano (4,8,0,) tbsp pumpkin pie spice (4) /4 tsp red pepper flakes () tsp turmeric (6) 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 frozen / cup frozen blackberries* () Ethnic / jar red curry paste (6) 7 oz canned coconut milk, light (6) 7 oz canned coconut milk, full fat (6) condiments / c baby dill pickles (5) pitted kalamata olives (4) / c mayonnaise*(5,7,0) CANNED/DRY c chicken broth (9,) /c pumpkin* (4) oz canned salmon (5) can diced tomatoes () tbsp tomato paste () lil tips * These are products that can be deceiving - check the ingredient label and look for a brand without added sugar. 9

10 S outhwest Frittata 8 eggs cup bell pepper, diced / cup white onion, diced tbsp jalapeño, minced /4 cup cilantro, chopped Sea salt to taste Yields: 4 pieces Servings: piece Calories: 6 cal Protein: g Fat: 0g Carbs: 5g Net carbs: 4g 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) My suggestion here is that this dish is pretty amaze balls just as it is. :)- FAT: PROTEIN: oz cheese OR ¼ avocado, OR tbsp sour cream Cooked ground meat or leftover cooked shredded chicken 0

11 Blueberry Lemon / 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 M uffins Yields: 6 muffins Servings: muffins Calories: 76 cal Protein: 9g Fat: 7g Carbs: 5g Net carbs: 8g 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. *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.

12 Blackberry Cobbler M ug Bread / cup (70g) frozen blackberries /4 cup flaxseed meal tbsp egg whites tbsp half and half tbsp Swerve/Pyure tsp butter, melted scoop stevia* / tsp baking powder /4 tsp vanilla extract Yields: mug cake Servings: serving Calories: 85 cal Protein: g Fat: 9g Carbs: g Net carbs: g COMBINE all ingredients in a bowl. MASH frozen blackberries into batter with a fork or sharp edge of a spatula (or leave whole). SCRAPE batter into a mug - allow of space above batter for expansion. MICROWAVE :0-:00 minutes 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.

13 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 /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 (/4 tsp of each) Greek Chicken Bowl 4 Yields: Servings Servings: / recipe Calories: 5 cal Protein: 50g Fat: 8g Carbs: 7g Net carbs: g 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).

14 Salmon Salad Wraps 5 cans wild caught salmon or chicken ( oz) / cup baby dill pickles, chopped small* /4 cup whole Greek yogurt / cup lemon juice (about lemons worth) 6 celery ribs cup finely chopped carrot tbsp mayonnaise (sugar free) Collard greens or butter lettuce** Yields: servings Servings: / recipe Calories: 76 cal Protein: 8g Fat: 9g Carbs: 0g Net carbs: g CUT up all the veggies into small pieces. MIX up the mayonnaise, yogurt and lemon, then mix into the veggies and add the canned salmon or chicken. WRAP with collard green leaves * About 8 baby dills. **Basically something to wrap your chicken salad in! OR serve over spring mix. 4

15 Thai Curry Meatballs Over Cauli Rice FOR MEATBALLS / lb lean ground turkey (not extra lean) egg* /4 c almond meal / tsp garlic powder tsp fresh chopped basil tsp freshly grated ginger tbsp red curry paste / tsp turmeric /4 cup minced onion / tsp sea salt FOR SAUCE 7 oz lite canned coconut milk 7 oz reg canned coconut milk tsp red curry paste / tsp turmeric / tsp grated ginger / 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 6 Yields: servings Servings: / recipe Calories: 594 cal Protein: 5g Fat: 9g Carbs: 8g Net carbs: g 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. 4 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. 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 METHOD: Make meatballs as described above- brown with the sauté function in the instant pot with nonstick spray. 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 min. 5

16 FOR FISH (7 oz) cod filet 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 Fish Taco B owl 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 7 Yields: servings Servings: / recipe Calories: 497 cal Protein: 8g Fat: 9g Carbs: 5g Net carbs: 5g 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. 6

17 C 8 himichurri Steak 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) w/ Tomato Cucumber Salad Yields: serving Servings: recipe Calories: 605 cal Protein: 40g Fat: 4g Carbs: 8g Net carbs: g 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. 7

18 Chili Verde lb skinless, boneless chicken thighs / lb tomatillos, peeled and quartered / green bell pepper, cut into large chunks / cup chicken broth or water / Anaheim pepper, chopped / pasilla pepper, chopped /4 cup white onion, chopped tbsp ground cumin / tsp garlic, minced tsp sea salt (optional) avocados diced lime, cut into wedges handful cilantro, chopped / large butternut squash, peeled and cubed (or riced broccoli)* 4 over Butternut Squash 9 Yields: servings Servings: / recipe W/BUTTERNUT SQUASH: Calories: 587 cal Protein: 48g Fat: 0g Carbs: 4g Net carbs: 7g W/RICED BROCCOLI: Calories: 56cal Protein: 48g Fat: 0g Carbs: 6g Net carbs: 6g IN a crock pot, combine chicken broth, chicken thighs, tomatillos, Anaheim, pasilla and bell peppers. Stir in garlic, onion, cumin and salt. Cook on low for 6-8 hours. Remove chicken breasts and shred with a fork. Set aside. STEAM butternut squash covered in a pot with cups of water for 7-0 minutes or until fork tender. WHILE squash steams, add handful cilantro to the crockpot chile verde and use an immersion blender to blend chili until just slightly chunky. STIR shredded chicken into chili. Serve over cup steamed butternut squash with /4 cup avocado (about ¼ of an avocado), cilantro and lime wedges. Salt to taste. ALTERNATE INSTANT POT METHOD: BUTTERNUT SQUASH: peel and cube, add about inch of water and the grate to the instant pot, add the cubed butternut squash and set to manual pressure for 0 minutes. CHILE VERDE: Once squash is done, remove and reserve, remove grate, and add all chile verde ingredients to instant pot. Set to manual pressure for 0 minutes. *the butternut squash makes this dish a little higher carb than some dishes- if you are uncomfortable with this, you can replace this with riced broccoli - macros are list for each choice. 8

19 Pan Seared Salmon and 0 FOR SALMON 7 oz salmon / tsp dill / tsp dried oregano / tsp dried basil /8 tsp garlic powder Salt and black pepper Lemon B roccoli Slaw FOR BROCCOLI SLAW cups shredded broccoli slaw mix.5 tbsp mayonnaise.5 tbsp whole Greek yogurt - tsp lemon juice ⅛-¼ tsp celery seed Salt and pepper to taste Yields: serving Servings: recipe Calories: 5 cal Protein: 44g Fat: g Carbs: 4g Net carbs: 0g Crock Pot Cooking: IN a mixing bowl, stir together ingredients for broccoli slaw dressing. Stir in broccoli to coat. Refrigerate until serving. PAT salmon dry with a paper towel. In a small bowl, stir together seasonings for salmon. Sprinkle seasonings over both sides, gently rubbing onto salmon. SPRAY an oven safe pan with nonstick cooking spray and heat to medium, heat until pan is very hot. Place salmon on pan skin side down. Sear minutes. 4 TURN oven to broil at 550 F. Broil 6-8 minutes. Serve with a squeeze of lemon and broccoli slaw. Helpful possibly save-your-house-and-life-tip: Remember to turn off the broiler! (I made this dish twice and forgot both times) Won t save your life but nice to know tip: The premade packages of broccoli slaw I ve come across at the grocery store have 4 cups, so if you double the dressing, you have instant servings. 9

20 Pork Cacciatore w/ (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 Crock Pot Cooking: M ushrooms & G reen Beans cups green beans tsp dried basil tsp dried oregano garlic cloves, minced tbsp butter large basil leaves /4 tsp red pepper flakes Salt & pepper to taste / cup feta cheese crumbles Yields: servings Servings: / recipe Calories: 568 cal Protein: 5g Fat: 7g Carbs: g Net carbs: 4g 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 6-8 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! 0

21 Banana Nut Smoothie SMOOTHIE / banana ( oz) /4 cup unsweetened almond milk tbsp half and half tsp walnut oil / tsp banana extract (optional) tsp Pyure/Swerve Stevia to taste* 9 ice cubes** Yields: serving Servings: recipe Calories: 08 cal Protein: g Fat: 7g Carbs: 4g Net carbs: g TOPPING.5oz toasted chopped walnuts Spritz of cooking spray /4 tsp Pyure/swerve TOPPING: Add nuts, Swerve/Pyure to pan and spritz with cooking spray. Toast -5 minutes. Reserve. 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. Top smoothie with nuts. *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!

22 Chocolate P eanut Butter Cup Smoothie 4 tbsp half and half tbsp cocoa powder tbsp PB* tbsp water zucchini - 5 oz squirt chocolate liquid stevia.5 tsp Pyure/swerve Stevia to taste** ice cubes*** Yields: serving Servings: recipe Calories: 45 cal Protein: 9g Fat: 9g Carbs: g Net carbs: 5g 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. *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 g 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. ***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!

23 P umpkin Pie Smoothie 4 /4 cup (4 tbsp) canned pumpkin* /4 cup half and half tsp Swerve/Pyure -.5 tsp pumpkin pie spice OR / tsp cinnamon / tsp nutmeg / tsp ginger Dash of cloves (optional) Stevia to taste** 9 ice cubes*** Yields: serving Servings: recipe Calories: 06 cal Protein: g Fat: 7g Carbs: 9g Net carbs: 7g 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. *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). **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!