Black & White To Print HCG. Phase 3 to Life maintenance Program. Week 1. 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 #. Bacony Egg Cups Chocolate Chia Pudding.... Apple Spice Mornin' Mug Bread Indian Curry w/ Roasted Cauli & Purple Onion Deconstructed Pork Eggroll Bowl Lean and Hearty Turkey Chili Steak & Spring Mix Salad w/ Lemon Tarragon Dressing Spanish Cauli Rice and Steak Spaghetti Squash & Lean Beef Meatballs Creamy Garlic Mushroom Chicken w/ Sauteed Broccoli...9. Smoky Salmon & Crispy Roasted Brussel Sprouts...0. Blackberry Lime Zinger.... Double Chocolate Smoothie w/ Coconut Cream Drizzle Snickerdoodle Icey w/ Cinnamon Crumble... WEEK ptolife.com - Rayzel Lam

3 the Mayday page The recipes in the meal plan were designed so that when you make them they will feed JUST you for the week- so this means if you want to make additional servings for family, you will need to X the recipe, so when grocery shopping you would double/triple ingredients. EXAMPLE: MOST of the main meal dish recipes are laid out in the meal plan where you make the recipe as it s written, & it makes 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 ingrediens and super fresh spices in small quanitities for very low prices at savoryspiceshop.com. WEEK ptolife.com - Rayzel Lam

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. 4 SUBBING INGREDIENTS:. Recipes calling for refrigerated boxed coconut milk or almond milk - the first two weeks I went with coconut because of sticking with the whole dairy/nut free thing, but to be honest my main purpose there was really just because these food groups are so calorie dense and easy to overconsume. Almond milk has hardly any actual almonds and it very low calories so in that sense it s not really a problem for that reason- so you can probably just go with either coconut or almond milk if you like to save on cost- so your not buying large cartons and wasting half of it. These cartons do have a long expiry date which is nice.. If there is a protein you do not care for, you can sub it out. If the meat is lean, ie shrimp, you d want to replace with another lean meat (ie chicken breast, not 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 macronutrient balance and why I made the choices I did for this phase. WEEK ptolife.com - Rayzel Lam 4

5 # = recipe # C= Calories p= Protein f= Fat c= Carbs 46C p 4f 6c 4nc 4C 8p 5f 4c 8nc 6C p 0f c nc 4C 0p 0f 0c 8nc Deconstructed 4 5 Eggroll Bacony Egg Cups Week nc= Net Carbs BREAKFAST LUNCH DINNER SNACK DAY indian curry chicken Bowl BlacKberry Lime Zinger N T U O T T R A IT L S I O N 05cal 8p 49f 7c 5nc DAY DAY DAY 4 DAY 5 DAY 6 DAY 7 C 0p 9f 4c nc 6C p 0f c nc 4C 8p 5f 4c 8nc 58C p 5f c nc Chocolate Deconstructed indian Double Chia 5 Eggroll 4 Chocolate curry Smoothie Pudding Bowl chicken w/ Coconut Cream Drizzle 9C p 6f 6c 8nc 89C 4p f 8c nc 70C 9p f 7c nc 4C 0p 0f 0c 8nc Apple lean Steak & BlacKberry Spice 6 turkey 7 Spring Lime Morning chili Mix Salad Zinger Mug Bread 46C p 4f 6c 4nc 89C 4p f 8c nc 47C 0p 8f 0c 5nc 58C p 5f c nc lean Double bacony Spanish Chocolate 6 turkey 8 Cauli Rice egg Cups Smoothie chili &Steak w/ Coconut Cream Drizzle C 0p 9f 4c nc 47C 0p 8f 0c 5nc 0C 8p 8f 0c 6nc 7C p 6f 6c nc Chocolate Spanish Spaghetti Snickerdoodle Chia 8 Cauli Rice 9 Squash 4 Icey w/ Cinnamon Pudding &Steak & Crumble Meatballs 9C p 6f 6c 8nc 0C 8p 8f 0c 6nc 4C p 5f 6c 7nc 58C p 5f c nc Apple Spaghetti Creamy Double Spice Squash & Garlic Chocolate 9 0 Mushroom Smoothie Morning Chicken w/ Coconut Mug Bread Meatballs Cream Drizzle 46C p 4f 6c 4nc 4C p 5f 6c 7nc 5C 8p f 6c 9nc 7C p 6f 6c nc Creamy Smoky Bacony Garlic Salmon & Snickerdoodle 0 Mushroom 4 Icey w/ Egg Cups Roasted Cinnamon Chicken Brussel Crumble Sprouts 09c 8p 49f 7c 44nc 99c 8p 8f 7c 5nc 940c 95p 8f 56c 4nc 94c 90p 4f 60c 5nc 0c 84p 54f 74c 5nc 0c 84p 67f 64c 4nc WEEK ptolife.com - Rayzel Lam 5

6 # = recipe # Breakfast Week Bacony Egg Cups Chocolate chia pudding Apple Spice Mornin Mug Bread Main Meals 4 Indian Curry w/ Roasted Cauli & Purple Onion 8 Spanish Cauli Rice and Steak 5 6 Deconstructed Pork Eggroll Bowl 9 Snacks Blackberry Lime Zinger WEEK Lean and Hearty Turkey Chili 0 Spaghetti Squash & Lean Beef Meatballs 7 steak & Spring Mix Salad w/ Lemon Tarragon Dressing Creamy Garlic Mushroom Chicken w/ Sauteed Broccoli Smoky Salmon & Crispy Roasted Brussel Sprouts 4 Double Chocolate Smoothie w/ Coconut Cream Drizzle Snickerdoodle icey w/ Cinnamon Crumble ptolife.com - Rayzel Lam 6

7 ... Week recipes Breakfasts:. Bacony Egg Cups. Chocolate Chia Pudding. Apple Spice Morning Mug Bread Main Meals: 4. Indian Curry w/ Roasted Cauli & Purple Onion 5. Deconstructed Pork Eggroll Bowl 6. Lean & Hearty Turkey Chili 7. Steak & Spring Mix Salad 8. Spanish Cauli Rice w/ Steak 9. Spaghetti Squash & Meatballs 0. Creamy Garlic Mushroom Chicken & Broccoli. Smoky Salmon & Roasted Brussel Sprouts Dessert Smoothies:. Blackberry Lime Zinger Smoothie. Double Chocolate w/coconut Cream Drizzle 4. Snickerdoodle Icey w/cinnamon Crumble WEEK ptolife.com - Rayzel Lam 7

8 Week Grocery List Note : The number at the end of each ingredient is the recipe number it s used in. Note : Ingredient amounts listed here = the food that will feed you for the entire week if you follow the meal plan exactly & will make each recipe as it s written. ie. most recipes will have servings, both of which you will eat, typically serving for dinner and serving as leftovers for lunch the next day, etc. Produce VEGGIES c celery (6) /4c fennel (7) c (/ large) red bell pepper (4) 5c broccoli florets (4, 0) 0 brussel sprouts () c carrots, shredded (bag) (5) large head cauliflower (4, 8) / c cherry tomatoes (7, 8) 6 oz crimini mushrooms, sliced (0) tbsp fresh garlic (4,5,6,7,8,0) tsp fresh ginger (5) jalapeno (optional) (6) medium head napa cabbage (5) poblano/ancho pepper (6) c baby portabello mushrooms, (6) large red onion (4,7) large shallot (0) 8 oz shiitake mushrooms (5) small spaghetti squash (9) c spinach () 4c spring mix salad (7) /4c white onion (,6,8,9) FRESH HERBS /c basil (9) / bunch cilantro (5,6) / bunch green onions (5) sprig rosemary (0) tbsp tarragon leaves (7) FRUIT /c apple () juicy lemon/ harder ones (7) 4 limes (8,) specialty OFTEN BEST TO GET ONLINE OR LOCAL HEALTH FOOD/SPECIALTY/ORGANIC STORE /4 tsp vanilla powder (4) Caramel liquid stevia () Egg white protein powder: (vanilla flavor or unsweetened) () Stevia (,,,,4) /4 tsp smoked paprika (6,) tbsp nutritional yeast (,9) 5 tbsp Swerve/Pyure (,,,,4) /c cocoa powder (,) Note: These items are directly linked to in the color version if you just want to click. dairy tbsp butter (,7,4) 7 large eggs (,9) /8c carton egg whites (,) c low cal coconut milk (unsweetened boxed refrigerated kind) (,,) proteins slices bacon, thick cut* () 8 oz pork cutlets (5) 4 (4 oz) chicken thighs (4,0) 0 oz ground turkey - extra Lean (6) 4 oz salmon filet () 0 oz ground beef, 96% lean (9) 4 oz new york strip steak (7) (4 oz) skirt steaks (8) WEEK ptolife.com - Rayzel Lam 8

9 Week Grocery List Baking tsp baking powder () /4c chia seeds () /c flaxseed meal (,4) /c olive oil (4,7,8,0,) tsp toasted sesame oil (5) tsp balsamic vinegar () /4c coconut aminos (5) DRIED SPICES tsp ancho chili powder (8) tsp basil (9) tsp black pepper /8 tsp cayenne pepper () tbsp chili powder (6) tbsp cinnamon (,4) tbsp cumin (6) tbsp curry powder (4) /8 tsp fennel seed (7) /8 tsp garlic powder (4,9,) /4 tsp nutmeg () /8 tsp onion powder () /4 tsp oregano (8,9,) / tsp paprika (8) / tsp turmeric(4,8) Note: If you don t already have a nice store of spices in your pantry, savoryspiceshop.com is MUCH more affordable when you need a batch of spices and also much FRESHER Ethnic tbsp coconut cream () c canned lite coconut milk (0) /c canned coconut milk (full fat) (4) CANNED/DRY /4c chicken broth (4,8) (4 oz) cans diced fire roasted tomatoes* (4,6,9) /4 c tomato sauce* (8,9) frozen /4c frozen green peas (8) /c frozen blackberries* () lil tips * These are products that can be deceiving - check the ingredients label and look for a brand without added sugar. WEEK ptolife.com - Rayzel Lam 9

10 Bacony Egg C ups 8 medium eggs* slices thick cut bacon** cup coarsely chopped spinach / cup white onion, chopped / cup unsweetened coconut milk*** tbsp nutritional yeast / tsp sea salt / tsp black pepper Yields: servings Servings: egg cups Calories: 46 cal Protein: g Fat: 4g Carbs: 6g Net carbs: 4g HEAT a large frying pan over medium heat. Add bacon slices and cook 8-0 minutes, flip and cook an additional 8-0 minutes. Set slices aside onto a plate or paper towel to cool. Chop into small pieces. PREHEAT oven to 50 F and spray 6 muffin tins with olive oil or coconut cooking spray. In a large bowl, whisk together eggs and coconut milk. Stir in onion, spinach, bacon, nutritional yeast, sea salt and black pepper. USING a / measuring cup, scoop mixture into prepared muffin tins. Bake 0 minutes. Freeze and microwave as needed or refrigerate up to 5 days. *or 6 large eggs **Most regular bacon has sugar - however, the amount you d be consuming in the ½ slice per serving is negligible (like /8 tsp). I would personally feel comfortable using regular natural bacon. You can also speciality order sugar free bacon online. ***low cal boxed kind from refrigerated section. For more info about this, please see the Coconut Milks lesson under Shopping Tutorials at ptolife.com. WEEK ptolife.com - Rayzel Lam 0

11 Chocolate Chia Pudding / cups unsweetened coconut milk* 4 tbsp chia seeds tbsp cocoa powder tbsp + tsp Pyure/Swerve 4 tiny scoops stevia** scoop vanilla protein powder*** (I used egg white protein powder) Yields: servings Servings: serving Calories: cal Protein: 0g Fat: 9g Carbs: 4g Net carbs: g Mix all ingredients together in a glass or mug and stir with a whisk to incorporate well. Refrigerate at least 4 hours or overnight. *low cal boxed kind from refrigerated section. For more info about this, please see the Coconut Milks lesson under Shopping Tutorials at ptolife.com. **STEVIA NOTES: scoop = the scoop that comes in stevia bottle = / of tsps = 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. ***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. WEEK ptolife.com - Rayzel Lam

12 Apple Spice /4 cup flax meal /4 cup peeled and grated apple tbsp unsweetened coconut milk tbsp egg whites tsp butter, melted tbsp Swerve/Pyure /8 tsp nutmeg /4 tsp cinnamon / tsp baking powder tiny scoop stevia* Mornin' Mug Bread Yields: serving Servings: recipe Calories: 4 cal Protein: g Fat: 4g Carbs: 4g Net carbs: 6g COMBINE ingredients in a mug or small bowl. Stir well until smooth and moistened. MICROWAVE for minute and 50 seconds. Alternate Cooking Method: oven: Please note, oven cooking method is temporary guesstimate till fully tested! PREHEAT oven to 50 F. Pour batter into mug, bake for 5 minutes. I HIGHLY RECOMMEND making several at a time so you re not spending all that time for muffin. :)- *STEVIA NOTES: scoop = the scoop that comes in stevia bottle = / of tsps = 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. WEEK ptolife.com - Rayzel Lam

13 I ndian Curry 4 w/ Roasted Cauli & Purple Onion FOR INDIAN CHICKEN CURRY (4 oz) skinless chicken thighs cup broccoli florets cup bell pepper, julienned / cup canned coconut milk / cup, canned fire roasted diced tomatoes, drained /4 cup chicken broth tbsp curry powder* tsp garlic, minced tsp olive oil /4 tsp sea salt /4 tsp black pepper Optional toppings: cilantro, green onion, parsley FOR TURMERIC ROASTED VEGETABLES cups cauliflower florets (about / medium head of cauli) medium red onion, peeled and quartered tsp olive oil tsp ground turmeric /4 tsp garlic powder /4 tsp sea salt Yields: servings Servings: / recipe Calories: 4 cal Protein: 8g Fat: 5g Carbs: 4g Net carbs: 8g PREHEAT oven to 400 F and line a baking sheet with parchment paper or aluminum foil. Combine ingredients for roasted vegetables in a large mixing bowl. Toss with hands to coat paying extra attention to rubbing the onion with seasoning on cut sides. Spread mixture onto baking sheet. Bake 0-5 minutes. 4 IN the meantime, season both sides of chicken thighs with sea salt and black pepper. Add tsp olive oil in a large pan over medium heat. Add chicken thighs and brown 5 minutes. Flip chicken thighs and add bell peppers to pan. Sauté minutes to soften. ADD garlic, coconut milk, chicken broth, tomatoes and curry powder. Stir to combine and bring mixture to a low boil. Reduce heat and simmer 5 minutes. Add broccoli and simmer 5 minutes longer. ALTERNATE fast cooking method - Instant Pot: for curry, combine all ingredients into instant pot, set at manual pressure for 5 minutes. Done. Serve chicken curry alongside roasted vegetables. *Indian type, includes fenugreek, coriander, turmeric amongst other exotic herbs. WEEK ptolife.com - Rayzel Lam

14 5 Deconstructed Pork E ggroll Bowl 8 oz thinly cut lean pork cutlets 8 cups Napa cabbage, finely chopped 8 oz (4 cups) whole shiitake mushrooms, finely chopped cup shredded carrots / cup scallions, thinly sliced / cup cilantro, chopped /4 cup coconut aminos tsp toasted sesame oil tsp ginger, peeled and minced tsp garlic, minced Yields: servings Servings: / recipe Calories: 6 cal Protein: g Fat: 0g Carbs: g Net carbs: g BEGIN by chopping pork cutlets into very small pieces about ½ inch in size. Heat sesame oil in a large pan over medium heat. Add pork and cook 0 minutes or until pork is cooked through, stirring regularly. ADD cabbage, mushrooms, shredded carrots, garlic, and ginger to pan. Stir to combine. Cook 6-7 minutes, stirring occasionally. Stir in coconut aminos and scallions. Continue to cook -5 minutes. Garnish with chopped cilantro. MAKE IT A MAINTENANCE RECIPE (Choose one) FAT: Use higher fat pork cut OR Use an additional tbsp of toasted sesame oil. PROTEIN: Add oz shrimp. CARBS: Add / cup toasted rice. WEEK ptolife.com - Rayzel Lam 4

15 Lean and Hearty 6 0 oz extra lean ground turkey 8 oz canned petite diced tomatoes in juice poblano pepper, seeds removed and diced cup slices baby portobello mushrooms cup celery, thinly slices / cup white onion, finely chopped tbsp garlic, minced tbsp cumin tbsp chili powder tsp smoked paprika tsp sea salt Slices of jalapeño, optional Fresh cilantro, chopped T urkey Chili Yields: servings Servings: / recipe Calories: 89 cal Protein: 4g Fat: g Carbs: 8g Net carbs: g IN a large pot over medium heat, combine ground turkey, onion, poblano pepper and celery. Use a spatula to break up turkey. Cover and cook 0 minutes. STIR in mushroom, garlic, cumin, chili powder, paprika, and sea salt. Cover and cook an additional 5 minutes. ADD tomatoes. Bring to a low boil, reduce heat and simmer uncovered 0 minutes. Serve with fresh sliced jalapeño and cilantro. MAKE IT A MAINTENANCE RECIPE (Choose one) FAT: PROTEIN: CARBS: Use higher fat meat like 85/5 ground beef or dark meat ground turkey OR Saute meat and veggies in tbsp coconut oil, butter, or olive oil. Use lb ground meat package instead of just the 0 oz. Add additional - fresh diced tomatoes + another 50% of the spices Add additional / cup of onion and cup of mushrooms Add ¼ cup kidney beans WEEK ptolife.com - Rayzel Lam 5

16 7 S teak & Spring Mix Salad w/ Lemon Tarragon Dressing FOR STEAK 4 oz NY strip steak, fat trimmed tsp butter or coconut oil /4 tsp garlic, minced /4 tsp sea salt /8 tsp black pepper FOR SALAD 4 cups Spring mix-spinach, endive, radicchio /4 cup red onion, thinly sliced /4 cup thinly sliced fennel / cup cherry tomatoes, halved Yields: serving Servings: recipe Calories: 70 cal Protein: 9g Fat: g Carbs: 7g Net carbs: g FOR DRESSING tbsp lemon juice tbsp olive oil or coconut oil tbsp fresh tarragon leaves, finely chopped /4 tsp sea salt /4 tsp black pepper WHISK together ingredients for dressing in a small bowl. Set aside. ADD spring mix, tomato and fennel to a large bowl. Toss with dressing. Arrange salad in a bowl or serving dish. Scatter red onion slices. HEAT a skillet over high heat. Season steak with salt and pepper. Once pan is very hot add steak. Cook -4 minutes. Turn steak over and add butter and garlic to pan. Use tongs to move steak around in butter and garlic. Cook an additional -4 minutes. Allow steak to rest 5 minutes. Thinly slice steak and place over salad. WEEK ptolife.com - Rayzel Lam 6

17 Spanish Cauli Rice 8 FOR STEAK (4 oz) flat iron or skirt steaks, fat trimmed tsp dried oregano tsp ancho chili powder (sub chili powder) / tsp sea salt FOR TOMATOES cups cherry tomatoes tsp olive oil / tsp sea salt /4 tsp black pepper and Steak FOR RICE cups cauliflower rice /4 cup green peas /4 cup white onion, minced / cup chicken broth tbsp tomato sauce, no sugar added tbsp fresh lime juice / tsp garlic, minced / tsp turmeric / tsp paprika / tsp sea salt tsp olive oil Yields: servings Servings: / recipe Calories: 47 cal Protein: 0g Fat: 8g Carbs: 0g Net carbs: 5g 4 PREHEAT oven to 400 F. Line a baking sheet with parchment paper. ROASTED TOMATOES: In a mixing bowl, combine ingredients for roasted tomatoes. Stir to coat. Pour onto baking sheet and roast 0-40 minutes. CAULIFLOWER RICE: add tsp of olive oil over medium/low heat in a large pan. Add onions and garlic, sauté until they begin to soften, about 5 minutes. Add chicken broth, tomato sauce, turmeric and paprika. Stir to combine. Stir in peas and cauliflower. Season with salt and stir in lime juice. Cook 5 minutes. STEAK: rub chili powder, oregano, sea salt and pepper on both sides of steak. Heat a medium pan over medium/high heat and spray with cooking spray. Once pan is very hot, place steak on and cook -5 minutes, turn steak over and cook an additional -5 minutes. Allow steak to rest 5 minutes. SLICE steak and serve over cauliflower rice topped with roasted tomatoes. WEEK ptolife.com - Rayzel Lam 7

18 Spaghetti Squash & small/medium spaghetti squash, halved and seeds removed 0 oz 96% lean ground beef cup tomato sauce cup canned diced fire roasted tomatoes / cup Vidalia onion, minced 4 Meatballs egg tbsp nutritional yeast tsp oregano, divided tsp basil, divided tsp garlic powder, divided ½ tsp fennel seed tsp sea salt / tsp black pepper Fresh basil, chopped PREHEAT oven to 400 F. Place spaghetti squash on a parchment paper lined baking sheet, cut side down. Bake 40 minutes. MIX MEATBALLS: While squash roasts, in a medium mixing bowl, combine beef, minced onion, nutritional yeast, egg, tsp basil, tsp oregano, tsp garlic powder, fennel seeds, sea salt and black pepper. Mix with hands. FORM into 8 golfball sized meatballs. Heat a large frying pan over medium heat and spray liberally with nonstick cooking spray. Place meatballs on pan and cook minutes to brown. Turn meatballs and cook minutes longer. POUR in tomato sauce and diced tomatoes with meatballs. Stir in the rest of the garlic powder, oregano and basil. Reduce heat and cover. Simmer 0 minutes. Serve over cup cooked spaghetti squash. Alternate method :Instant Pot Yields: servings Servings: / recipe Calories: 0 cal Protein: 8g Fat: 8g Carbs: 0g Net carbs: 6g BROWN meatballs in instant pot. Add the tomato sauce and diced tomatoes with meatballs. Stir in the rest of the garlic powder, oregano and basil. Cook in high pressure for 0 minutes. Serve over cup cooked spaghetti squash. MAKE IT A MAINTENANCE RECIPE (Choose one) FAT: Use higher fat beef Top with ¼ avocado Top with Parmesan or mozzarella PROTEIN: Use lb package ground meat instead of 0 oz. CARBS: Add additional cup spaghetti squash 9 WEEK ptolife.com - Rayzel Lam 8

19 Creamy Garlic M ushroom Chicken (4 oz) chicken thighs 6 oz sliced cremini mushrooms 4 cups broccoli florets large shallot, thinly sliced cup light canned coconut milk sprig fresh rosemary, stem discarded tsp olive oil tsp garlic, minced / tsp sea salt /4 tsp black pepper 0 w/ Sauteed Broccoli Yields: servings Servings: / recipe Calories: 4 cal Protein: g Fat: 5g Carbs: 6g Net carbs: 7g 4 HEAT tsp of olive oil over medium/high heat in a large skillet. Season chicken thighs with black pepper and / tsp of salt. Add chicken thighs to pan and brown 5 minutes. TURN chicken over and add garlic, shallots and mushrooms. Cover and cook 5 minutes. STIR in coconut milk, sea salt and add rosemary. Bring to a simmer. Lower heat and simmer 5 minutes uncovered. Optional: sprinkle ¼ tsp of xantham gum over the sauce and stir to blend. IN a separate pan, heat remaining olive oil over medium high heat. Once oil is shimmering add broccoli and sauté 5 minutes or until broccoli is lightly crisped, stirring occasionally. Divide into servings. WEEK ptolife.com - Rayzel Lam 9

20 S moky Salmon cups Brussels sprouts, halved 4 oz salmon fillet tbsp olive oil tsp balsamic vinegar /4 tsp smoked paprika /4 tsp dried oregano / tsp sea salt, divided /8 tsp onion powder /8 tsp garlic powder /8 tsp black pepper /8 tsp cayenne pepper, optional & Crispy Roasted Brussel Sprouts Yields: serving Servings: recipe Calories: 5 cal Protein: 8g Fat: g Carbs: 6g Net carbs: 9g PREHEAT oven to 450 F. Line a baking sheet with aluminum foil and spray with nonstick cooking spray. In a medium mixing bowl, combine Brussels sprouts, olive oil, balsamic vinegar, black pepper and half of sea salt. Toss to coat. Pour Brussels sprouts on to baking sheet and bake for 0 minutes. IN a small bowl, combine smoked paprika, onion powder, garlic powder, oregano and remaining sea salt. Stir to combine. Pat any excess moisture from salmon using a paper towel. Sprinkle seasoning over both sides of salmon and use hands to gently rub into salmon. REMOVE Brussels sprouts from oven and make a space for the salmon. Place pan back into oven for 5 minutes. MAKE IT A MAINTENANCE RECIPE (Choose one) FAT: PROTEIN: CARBS: Top roasted Brussels sprouts with ¼ cup crumbled feta Add - oz. of salmon per serving. Add additional cup Brussels sprouts Add additional tsp balsamic vinegar and use a glaze type one that is thick/syrupy (contains a little sugar) WEEK ptolife.com - Rayzel Lam 0

21 B lackberry Lime Zinger / cup frozen blackberries 4-6 tbsp water tsp lime juice Zest of lime tsp Swerve/Pyure Stevia to taste* 8 ice cubes** Yields: serving Servings: recipe Calories: 4 cal Protein: 0g Fat: 0g Carbs: 0g Net carbs: 8g High Powered Blender: Add liquids first/soft ingredients first,, then ice, and blend. Ninja: Add ice first, then rest of ingredients on top. Do crush function first to crush ice. Scrape sides with spatula, then blend. Both: You will likely need to scrape the sides with a spatula a time or two. *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 these smoothies in the Dessert Smoothies Course on ptolife.com! WEEK ptolife.com - Rayzel Lam

22 Double C hocolate Smoothie /4 cup water tbsp cocoa powder.5 tsp Swerve/Pyure squirt caramel liquid stevia Stevia to taste* 9-0 ice cubes** Optional topping: tbsp coconut cream / tsp Swerve/Pyure What To Do w/ Coconut Cream Drizzle Yields: serving Servings: recipe Calories: 58 cal Protein: g Fat: 5g Carbs: g Net carbs: g High Powered Blender: Add liquids/soft ingredients first, then ice, and blend. Ninja: Add ice first, then rest of ingredients on top. Do crush function first to crush ice. Scrape sides with spatula, then blend. Both: You will likely need to scrape the sides with a spatula a time or two. Topping: Mix coconut cream w/ ½ tsp Swerve - it hards on top from the cold smoothie! Yum. *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 these smoothies in the Dessert Smoothies Course on ptolife.com! WEEK ptolife.com - Rayzel Lam

23 S nickerdoodle I cey w/ Cinnamon Crumble 4 FOR ICEY /4 cup water tsp cinnamon tsp Swerve/Pyure Stevia to taste* 7 ice cubes** FOR CRUMBLE tsp browned butter tbsp flaxseed meal / tsp Swerve/Pyure /4 tsp cinnamon /8 tsp vanilla powder Yields: serving Servings: recipe Calories: 7 cal Protein: g Fat: 6g Carbs: 6g Net carbs: g TOPPING: Brown butter in very small saucepan. Add flax meal, cinnamon and vanilla powder. Stir and toast another minute or two (do not allow to burn), then remove from heat. 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 time or two. Mix the crumble thoroughly into the smoothie. *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 these smoothies in the Dessert Smoothies Course on ptolife.com! WEEK ptolife.com - Rayzel Lam