7 Day Keto-Alkaline Menu Plan Week 2

Transcription

1 7 Day Keto-Alkaline Menu Plan Week 2 Connect Grateful for: My cheer word is: Connect with: Movement today: Oxytocin * Mid-day Evening ph Ketones Water MM/b/acv #Hrs Sleep Weight Bowel Mvt Today was great day because: Frittatta with sauteed spinach Salmon stuffed Cruciferous veggie bake or sautee Pan roasted salmon with brussel sprouts Almond or Cashew butter w celery, pepper Authentic greek salad Egg salad & broccoli slaw Cleansing spring soup salad Oysters or shrimp, w sauerkraut stuffed with tuna salad Crock pot lamb & veggies Anytime salad, with pumpkin seeds 1-2sc KA Brussel and kale salad bowl Salmon Cakes with asparagus Salmon cakes And sauteed beet greens Lettuce or Bok Choy taco night

2 ******Free day 1 / week ***Vegetable mineral broth can be substituted for bone broth ****Request vegan or vegetarian meals *****KA can substitute any meal ***** increase cruciferous vegetables: broccoli, cauliflower, kale, Brussels sprouts and cabbage Basic Dr. Anna s Keto-Alkaline (KA) Shake Recipe 1-2 scoops Dr Anna s Keto-Alkaline Protein Shake 1 tbsp MCT or Coconut oil 2 scoops MightyMaca 8 oz. water Great tasting Keto-alkaline additions for your smoothies (mix and match): Fresh ginger 1 tbsp fresh ground flax seed or chia seeds Almond butter Tamarind Kale/Spinach/other greens Mint Cilantro cucumber celery coconut water coconut milk cinnamon cardamom Pomegranate Sunflower seeds Ice cream (just kidding!)

3 Additional Meal ideas: Vegetable medley with rolled lunchmeat Smoked salmon with capers, tomatoes and onions Oysters steamed, served with roasted brussel sprouts, red pepper, seaweed salad Kale soup with linguisa Sopressata with cheese, olives, greens Tahini topped fish sauteed with garlic in coconut oil or ghee served with sautéed spinach or kale, bell pepper Turkey or prosciutto wrapped avocado Grilled meats or seafood with grilled vegetables Celery stalk filled with almond butter or tuna or chicken salad Sushi rolls without the rice Kale chips Tomato, parsley, cucumber, salad dressed with mashed garlic, lemon juice, olive oil dressing. Can Add avocado and red pepper Cooking Tips: I bake on parchment paper or in glass or corningware to make cleaning easy. Sauce pans I recommend are stainless steel and I saute and cook on cast iron pan as well. Use ghee, butter from grass fed cows, coconut oil or avocado oil for cooking and sauteing Extra virgin olive oil (EVOO) is excellent on everything practically but don t cook with it. Ok at low temps or adding before serving. Ideas while travelling or on the go: Salmon jerky or free range jerky meats Cans of wild sockeye salmon or tuna Pre packaged olives Nuts & seeds Nori Let me know yours! Week 2 Menu Plan New Recipes below:

4 Helpful recipes from Martina: Ketodietapp, 14day Low Carb Primal Keto ebook (sign up to her newsletter to get for free) Frittatta - p 47 (of the keto ebook above/also on the Magic Menopause site in Forms) add sauteed spinach Salmon stuffed p.55 Pan roasted Salmon with Brussel prouts p 67 Helpful recipes from Martina: Ketodietapp, 14day Low Carb Vegetarian Primal Keto ebook (sign up to her newsletter to get for free) Authentic greek salad p54 Almond and cashew butter p85 Sauerkraut p 87 Cruciferous Veggie bake or saute per Dr. Anna (make extra to have as meal sides during week or next day lunch) In glass or corning deep dish oven pan combine: 1 cup each chopped kale, broccoli, brussel sprouts, red cabbage, and or other cruciferous vegetable of choice In separate bowl blend 1 stick melted butter, 3 cloves mashed garlic, ½ - 1 tsp himalayan sea salt, 1 tsp 7 spice (allspice) Pour butter mixture over veggies, mix Bake at 375 for 45 minutes or till cauliflower is soft. Eat hot or cold. Can top with fresh squeezed lemon or cheese. Can also serve with protein such as tuna, salmon, chicken Shredded Brussels & Kale Salad Bowl (courtesy of LiveEnergized - modified by Dr Anna) Alkaline, crunchy, zesty, nutrient-dense and full of flavour it takes minutes to make, and lasts in the fridge (even dressed!) for days. It is definitely one of my go-to recipes at home, and especially when I m taking a dish to a friends. INGREDIENTS 2 large bunches of Tuscan kale 15 Brussels sprouts ⅓ cup raw almonds 2 tbsp pine nuts 2 tbsp pomegranate seeds Himalayan pink salt Coarse ground black pepper 1 bunch parsley, finely chopped

5 Dressing: 1 tbsp minced shallots 2 small garlic cloves, minced 2 tbsp Dijon mustard ¼ cup fresh lemon juice ½ cup olive oil 8 mint leaves, finely chopped INSTRUCTIONS SERVES 2 Start by putting all of the dressing ingredients into a bowl and gently whisk together. Prepare the kale by washing and removing the thick stem. Next roll the leaves and slice nely to create thin strips. Next up is the brussels prepare these by chopping off the thick stalk then cutting in half and slicing very finely. (can flash steam the brussels and kale if desired to make digestion easier) Rinse the parsley and chop finely Prepare the almonds by chopping roughly. Put all in a bowl and toss through the pine nuts and pomegranate seeds and you re ready to dress! To make more keto: add avocado, bacon (free range)