April 2019 Challenge Week One Meal Plan Summary

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1 Sunday Saturday Friday Thursday Wednesday Tuesday Monday April 2019 Challenge Week One Meal Plan Summary Breakfast Lunch Dinner Snack New and Improved Bulletproof Coffee Healthier Peanut Butter Chocolate Chip Muffins Prosciutto Melon and Spinach Salad Salisbury Steak with Mashed Cauliflower 4 stalks celery, 5" long each 2 tablespoons chive and onion cream cheese Keto Chocolate Crunch Cereal Salisbury Steak with Mashed Cauliflower Lemon Garlic Chicken Zoodles Prosciutto Melon and Spinach Salad Simple Eggs and Bacon Lemon Garlic Chicken Zoodles Spinach-Mozzarella Stuffed Burgers 18 almonds 2 squares of Lindt 90% Cocoa Excellence Bar New and Improved Bulletproof Coffee Spinach-Mozzarella Stuffed Burgers 4 ounces Carving Board grilled chicken strips 4 stalks celery, 5" long each Healthier Peanut Butter Chocolate Chip Muffins Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta 2 tablespoons chive and onion cream cheese Low-carb Blueberry Smoothie 4 ounces Carving Board grilled chicken strips Low-Carb Fish Taco Cabbage Bowl 18 almonds 2 squares of Lindt 90% Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta Cocoa Excellence Bar Keto Chocolate Crunch Cereal Low-Carb Fish Taco Cabbage Bowls Strawberry Avocado Caprese Salad Low-carb Blueberry Smoothie Simple Eggs and Bacon Strawberry Avocado Caprese Salad Low Carb Greek Goddess Kale Salad 18 almonds 2 squares of Lindt 90% Cocoa Excellence Bar

2 Samantha Taylor Fitness April 2019 Six-Week Challenge Week One Shopping List Please note that many of these items are things that will be staples in your pantry. You may already have several of the items on this list but all ingredients for the week are listed just in case. Ziploc freezer bags will be needed for meal prep and storage Meats Item Packaged Meat Section Sliced bacon Ground chuck Carving Board precooked grilled chicken breast strips Ground beef, 80% lean Chicken breast Notes You need 4 slices this week. Extras can be frozen. 12 ounces 8 ounces These are found near the deli meats. 8 ounces 8 ounces Freezer Section Cod (or other white fish) Deli Counter Prosciutto 1 pound 5 ounces Dairy Item Cheeses Mozzarella cheese, shredded Mozzarella cheese, fresh mini-balls Feta cheese crumbles Other Dairy Eggs Butter Sour cream (full fat) Heavy cream Reddi Whip canned whipped cream Notes ¼ cup 4 ounces These are usually found by the deli section in plastic tubs. ½ cup 6 eggs 3 tablespoons 3 ounces 2 tablespoons 4 tablespoons Samantha Taylor Fitness 1

3 Chive and onion or garden vegetable cream cheese Unsweetened almond milk (from the refrigerated section) Small size can is fine 4 tablespoons 1 carton Produce Item Greens Baby spinach Kale, pre-washed bagged Cabbage, shredded bagged Fresh parsley Vegetables Grape tomatoes Zucchini Mushrooms Garlic Green beans Cucumber Green onions Celery Red onion Avocado Cauliflower Fruit Lemon Lime Notes 5 cups 4 cups 8 ounces If you can t find just shredded cabbage, you can substitute the bagged coleslaw mix. 1 bunch ¾ cup 3 medium These will be made into zoodles, so if you want to buy precut zoodles, get about 21 ounces 1 cup sliced You can buy pre-sliced or whole 3 cloves ½ pound Look for younger, thinner beans if available 1 large 1 bunch 8 5-inch long stalks 1 small 8 ounces Enough to make 2 cups of florets 2 fresh lemons 1 lime Samantha Taylor Fitness 2

4 Strawberries Cantaloupe Frozen Blueberries Other Pomegranate seeds (fresh) Fresh chives Fresh oregano Fresh Basil Guacamole 1/2 cup of slices 1 cup of cubes ½ cup ½ cup These are found in the fresh produce section near where the berries are kept. 1 bunch These can generally be found hanging in packages in the fresh produce section. 1 bunch These can generally be found hanging in packages in the fresh produce section. 1 bunch These can generally be found hanging in packages in the fresh produce section. 4 tablespoons (optional) Spices Item Extracts Vanilla extract Dried Spices Onion powder Black pepper Oregano Emeril s fish rub or fish rub of choice Ground cumin Garlic powder Chili powder Red pepper flakes (optional) Other Flavorings Salt Notes ½ teaspoon ¼ teaspoon Keep on hand ¼ teaspoon 1 teaspoon ½ teaspoon ¼ teaspoon ¼ teaspoon ½ tablespoon Keep on hand Samantha Taylor Fitness 3

5 Baking Items and Sweeteners Item Flours King Arthur Almond Flour (super finely ground) Sweeteners Erythritol Stevia Other baking supplies Baking powder Lily s brand dark chocolate baking chips Notes 1 cup ½ cup Optional for adding sweetness to keto cereal 1 teaspoon 1 package These are sweetened with stevia. Nuts/Seeds Chia seeds Walnut halves Pine nuts Almonds, plain roasted or raw Almonds, slivered Flax seeds Coconut, shredded unsweetened 1 tablespoon Usually found near flours ½ cup 1/8 cup 54 almonds ½ cup 5 tablespoons 2 tablespoons This is usually found near the baking items. Canned/Jarred Items Item Notes Canned Milks 1 can full-fat coconut milk, unsweetened 14 ounces Can be found in the ethnic section of Walmart or Publix. Broths Beef broth ¼ cup Samantha Taylor Fitness 4

6 Other Canned Items Sliced black olives Hearts of Palm ¼ cup needed 1 can Need ½ cup sliced. Roasted red peppers in a jar Grated Parmesan cheese (in the can kind) Natural peanut butter These are found in the canned vegetable aisle. ½ cup 3 tablespoons This is usually found by the pasta aisle. 1/3 cup Make sure to pick a brand with no added sugar! Condiments/Oils/Vinegars Item Oils Olive oil Vinegars Balsamic vinegar Red wine vinegar Condiments Mayonnaise, full-fat Worcestershire sauce Green Tabasco sauce Notes 11 tablespoons 4 tablespoons 1 teaspoon ¼ cup + 1 ½ tablespoons 2 teaspoons 1 teaspoon Other Items Item Coffee of your choice Lindt 90% Cocoa Excellence Bar Quest brand MCT powder Notes 2 cups brewed coffee needed 1 bar This is found in the aisle with the other chocolate bars. This is found at almost any health food store or on Amazon. Samantha Taylor Fitness 5

7 New and Improved Bulletproof Coffee 1 serving. Ready in 5 min ounce cup of brewed coffee 2 scoops Quest Brand MCT powder 1 tablespoon heavy cream 1 tablespoon Kerrygold unsalted butter, melted 2 tablespoons Reddi Whip brand whipped cream Instructions/Preparation Blender method: combine all ingredients but the whipped cream in a blender and blend until well combined and creamy. Pour into your mug and top with whipped cream. In the cup method: Combine all of the ingredients except for the whipped cream in your mug and use a small handheld frother to blend all of the ingredients until creamy and well blended. Top with whipped cream. Extra comments/notes The handheld frother can be purchased at places such as Walmart for less than $10. It is much faster cleanup then using a blender! Optional sugar free flavoring syrup of your choice can be added for additional flavoring

8 Keto Peanut Butter Chocolate Chip Muffins 6 servings Ready in 25 min. 1 cup King Arthur Almond Flour (Super Finely Ground) 1/2 cup erythritol 1 tsp baking powder 1 pinch salt 1/3 cup peanut butter 2 large eggs 1/2 cup Lily's dark chocolate premium baking chips 1/3 cup almond milk Instructions/Preparation 1. Preheat the oven to 350F and combine all dry ingredients ( ) in a large mixing bowl and stir. 2. Add the peanut butter and almond milk and stir to combine. 3. Add in 1 egg at a time, stirring until each is fully combined. 4. Fold in the cacao nibs or sugar-free chocolate chips. 5. Spray a muffin tin with cooking oil spray and even distribute the batter to make 6 large muffins. 6. Bake for minutes and let them cool completely.

9 Keto Chocolate Crunch Cereal 1 serving Ready in 5 min. 1/4 cups slivered almonds 2 1/2 tablespoons flax seeds 1 tablespoon chia seeds 1 tablespoon shredded coconut 1 tablespoon Lily's Premium Baking Chips Dark Chocolate 1 cup unsweetened almond milk Instructions/Preparation 1. Combine almonds, flax and chia seeds, shredded coconut and chocolate chips in a bowl. 2. Add a pinch of stevia for sweetness (optional) and pour 1 cup of unsweetened refrigerated almond milk over cereal mix right before serving.

10 Simple Eggs and Bacon 1 serving Ready in 15 min. 2 whole eggs 1 tablespoons butter 2 slices bacon Instructions/Preparation Fry or scramble the eggs in butter and serve with two slices of cooked bacon

11 Low-carb blueberry smoothie 2 servings Ready in 5 min. 14 oz. coconut milk, canned full-fat unsweetened ½ cup frozen blueberries 1 tbsp lemon juice ½ tsp vanilla extract Instructions Place all ingredients in the blender with a handful of ice and mix until smooth. Taste, and add more lemon juice if desired.

12 Prosciutto Melon and Spinach Salad 2 servings Ready in 10 min. 2 cups baby spinach 5 ounces prosciutto 1 cup cubed cantaloupe 1 cup cubed avocado 1/4 cup diced red onion 1/4 cup walnut halves 1 tablespoon extra virgin olive oil 1 tablespoon vinegar of choice Instructions

13 Salisbury Steak with Mashed Cauliflower 2 servings Ready in 20 min. 2 cups cauliflower florets 2 teaspoons butter 4 teaspoons unsweetened almond milk 8 ounces ground beef (80% lean) 2.5 tablespoons King Arthur almond flour, super finely ground 1 1/3 teaspoons fresh chopped parsley 1 1/3 teaspoons Worcestershire sauce 1/4 teaspoon onion powder 1/4 teaspoon garlic powder 2 teaspoons olive oil 1 cup sliced mushrooms 1/4 cup beef broth 4 teaspoons sour cream Instructions/Preparation 1. Preheat the oven to 375 F and line a baking sheet with foil. 2. Boil the cauliflower in salted water for 10 minutes until tender. 3. Drain then mash with the butter and almond milk until creamy. Set aside. 4. Combine the beef, almond flour, and parsley in a mixing bowl. 5. Add the Worcestershire sauce and seasonings then mix well. Season with salt and pepper. 6. Shape the mixture into two patties then place on the baking sheet. 7. Bake for 16 to 20 minutes until cooked through. 8. Heat the olive oil in a large skillet over medium-high heat. 9. Add the mushrooms and cook for 4 to 5 minutes until tender, stirring often. 10. Pour in the beef broth and scrape up the browned bits. 11. Stir in the sour cream then remove from heat and season with salt and pepper. Serve the Salisbury steak over the mashed cauliflower topped with mushrooms. Makes 2 servings.

14 Lemon Garlic Chicken Zoodles 2 servings Ready in 30 min. 3 zucchini 1 chicken breast (about 8 oz), cut into 1-inch cubes 2 tablespoons fresh parsley, chopped 1/2 cup cherry tomatoes 1 clove garlic, minced 3 tablespoons olive oil, divided Juice of 1 lemon 1/2 teaspoon fine grain sea salt 1/2 teaspoon ground pepper 2 tablespoons grated Parmesan cheese (optional) Red pepper flakes to taste (optional) Instructions/Preparation 1. Using a spiralizer create zucchini spaghetti (always read the directions as they vary by brand - I use this spiralizer.) If you don't have a spiralizer use a regular vegetable peeler to vertically peel long, thin strips of the zucchini. This will form more of a wider "noodle" from the zucchini, like fettuccini. 2. Heat one tablespoon of olive oil in a large skillet over medium-high heat. Once hot, add zucchini noodles and cook for about 2 to 3 minutes, until zucchini noodles are tender but still retain some crunch. 3. Let the noodles rest for about 3 minutes so that they can release all of the moisture. Transfer noodles to a colander and drain the excess water from the pan. 4. Wipe the pan and heat one tablespoon of olive oil, when sizzling add chicken cubes and cook until browned on all sides, about 8 minutes. 5. Add tomatoes and parsley, lower to a simmer and cook for 5 minutes, or until tomatoes start to break down and release some of their juice. 6. In the meantime in a small bowl combine lemon juice, the remaining tablespoon of olive oil, garlic, salt, and pepper. 7. Add zoodles to the pan alongside the lemon juice mixture. 8. Stir until everything is combined and heated through. Sprinkle with Parmesan cheese and red pepper flakes (if using) and serve!

15 Spinach-Mozzarella Stuffed Burgers 2 servings Ready in 20 min. 12 ounce Ground Chuck 1/2 teaspoon salt 1/4 teaspoon black pepper 1 cup spinach - fresh and firmly packed 1/4 cup shredded mozzarella cheese, whole milk 1 tablespoon grated Parmesan cheese Instructions 1. In a medium bowl, combine ground beef, salt, and pepper. 2. With dampened hands, shape the mixture into 4 patties about 1-inch thick. Place in the refrigerator. 3. Place spinach in saucepan over medium-high heat. Cover and cook for 2 minutes, until wilted. 4. Drain and let cool. With your hands squeeze the spinach to extract as much liquid as possible. 5. Transfer to a cutting board, chop the spinach, and place in a bowl. 6. Stir in mozzarella cheese and Parmesan. 7. Divide filling equally and mound 1/2 of filling in the center of each of 2 patties, 8. Cover with remaining 2 patties, and seal the edges by pressing firmly together. 9. Cup each patty with your hands to round out the edges, and press on the top to flatten slightly into a single thick patty. 10. Heat a grill or a grill pan to medium-high (if you're using an outdoor grill lightly oil the grill grates). 11. Grill burgers for 5 to 6 minutes on each side. Serve!

16 Green Bean Salad with Hearts of Palm, Olives, Red Pepper, and Feta 2 servings Ready in 25 min. 1/2 pound fresh green beans, preferably french green beans 1/2 cup sliced hearts of palm 1/4 cup black olives, sliced 1/2 cup roasted red bell pepper from a jar, diced in pieces about 3/8 inch square 1/4 cup crumbled feta cheese 1/2 tablespoon balsamic vinegar 1 tablespoon fresh squeezed lemon juice 2.5 tablespoons olive oil 1 teaspoon lemon zest 1 tablespoon chopped fresh oregano (or use small amount dried oregano) 1 tablespoon chopped fresh basil (i would omit basil if i only had dried basil) Instructions 1. Trim ends from green beans. (I do this by gathering a handful, then standing them up on the cutting board while holding loosely so the beans all line up, then trimming the ends. Turn over and repeat with the other end.) 2. Cut beans into pieces about 2 inches long. 3. Steam beans using a steamer insert in a large pot with a tight-fitting lid or an electric vegetable steamer until they're barely tender-crisp. I steamed mine 7 minutes; I would check at that point to see if they are as done as you prefer as I like to keep the beans quite crisp. 4. When beans are as tender as you would like them, remove from steamer and plunge immediately into a bowl of ice water to stop the cooking. 5. Remove beans to colander and let them cool and drain about 15 minutes, then spread beans out on paper towels and blot dry. 6. While beans cook, drain and slice the hearts of palm, drain and chop red peppers, drain olives and cut in half, and measure out the Feta. 7. Combine balsamic vinegar, lemon juice, olive oil, lemon zest, chopped fresh oregano and chopped fresh basil and process until herbs are very finely chopped and dressing is mixed well. (I did this in the small bowl chopper attachment of my immersion blender with a bowl attachment, which worked great but you can also use a food processor.) 8. To assemble the salad, combine the drained beans with sliced hearts of palm, olive halves, and chopped red pepper. 9. Add as much dressing as needed to moisten salad and combine gently. (You may not need all the dressing.) 10. Add feta cheese and stir enough to barely mix in feta. Grind over some black pepper and serve immediately. This will keep for several days in the refrigerator, but bring to room temperature before serving the leftovers.

17 Low-Carb Fish Taco Cabbage Bowls 2 servings Ready in 20 min. 1 pound cod 2 teaspoons olive oil, divided 1 teaspoon Emeril's fish rub or your favorite fish seasoning 1/2 teaspoon ground cumin 1/4 teaspoon. chili powder 1/2 package (8 ounces) shredded cabbage bagged coleslaw mix 1/4 cup thinly sliced green onion 1/4 cup regular mayo (look for a lower sugar option) 1 tablespoon fresh-squeezed lime juice 1 teaspoon green Tabasco sauce (more or less to taste) 1/4 teaspoon salt 4 tablespoons guacamole (optional) Instructions 1. Thaw fish overnight in the refrigerator if frozen. 2. Mix the fish rub, ground cumin, and chili powder in a small dish. 3. When you're ready to cook, pat fish dry with paper towels, then rub both sides with 1 teaspoon of the olive oil followed by the fish rub mixture. 4. Let the fish come to room temperature while you prep the other ingredients. 5. Thinly slice the green onion. 6. Whisk together the mayo, lime juice, Green Tabasco Sauce, and salt to make the dressing. 7. Brush a stove-top grill pan or heavy frying pan with the other 1 teaspoon olive oil and heat the pan about a minute at medium-high heat. Then add the fish and cook about 4 minutes on the first side. 8. Turn gently and cook about 4 minutes more on the other side. (Actual cooking time will depend on how thick your pieces of fish are. Fish should feel barely firm to the touch when its done.) 9. While the fish cooks, mix about half the green onions into the cabbage mixture and stir in the dressing. 10. When the fish is done, let it cool slightly on a cutting board, then use two forks to shred the fish apart. 11. Split cabbage mixture between two bowls, then split cooked fish between these two bowls. Sprinkle remaining green onions between the two bowls and add 2 tablespoons guacamole to each bowl.

18 Strawberry Avocado Caprese Salad 2 servings Ready in 15 min. 1/2 cup quartered strawberries 4 ounces fresh mozzarella balls, sliced in half 1/4 cup grape tomatoes halved 1/2 cup chopped avocado 2 tablespoons fresh chopped basil 2 cups spinach 1 1/2 tablespoons avocado oil or olive oil 1 1/2 tablespoons mayonnaise 1 tablespoon red wine vinegar 2 1/2 teaspoons balsamic vinegar 1 clove garlic minced 1/4 teaspoon dried oregano Instructions Salad: 1. In a large bowl, toss together the strawberries, mozzarella, avocado, avocado, basil and tomatoes. 2. Divide salad greens between two plates and top each with equal amounts of the caprese mixture. Dressing: 1. Place oil, mayonnaise, red wine vinegar. balsamic vinegar, garlic, dried oregano, and salt and pepper (to taste) in a glass jar and shake until well combined. 2. Drizzle over equally over each salad and serve.

19 Low Carb Greek Goddess Kale Salad 2 servings Ready in 15 min. 4 cups fresh kale 1 cup sliced cucumber, quartered 1/8 cup sliced red onion 1/4 cup grape tomatoes, sliced in half 1/8 cup kalamata olives, pitted and halved 1/8 cup pine nuts 1/4 cup crumbled feta cheese 1/2 cup pomegranate seeds Juice from 1/2 lemon 1-2 cloves garlic (chopped) 4 ounces sour cream (full fat) 3 tablespoons fresh basil 1/2 cup fresh parsley 1/4 cup fresh chives Instructions 1. If you didn't buy pre-chopped kale, clean your kale by removing the large stem down the middle of the green by pulling off all the green leaves around the stem. Discard the stems. Chop the leaves and place into two salad bowls. 2. Toast the pine nuts in a dry skillet over medium high heat while continuing to stir until you can smell and see them browning. Sprinkle evenly over each salad. 3. Divide the remaining salad ingredients (ingredients through pomegranate seeds) evenly between the two salad bowls. 4. Prepare the dressing in a blender: Pour the lemon juice in the blender first and add the remaining ingredients. Blend on high and taste it to decide if you need some salt and pepper. Keep refrigerated until ready to serve salad. 5. Divide the dressing between the bowls. Toss over the salad and mix well when ready to serve. Enjoy!