by Dr. Becky Gillaspy

Size: px
Start display at page:

Download "by Dr. Becky Gillaspy"

Transcription

1 by Dr. Becky Gillaspy

2 Disclaimer Copyright 2017 by Dr. Becky Fitness, LLC. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without prior written permission of the authors. While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied guarantees of fitness for a particular purpose. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of health other damages, including but not limited to special, incidental, consequential, or other damages. You and you alone, are responsible for any health improvements or decline. This guide makes no promises of weight loss or health. You recognize and agree that the Author has made no implications, promises, suggestions, projections, representations or guarantees whatsoever to you about future weight loss or health, with respect to your purchase of this ebook, and that the Author has not authorized any such projection, promise, or representation by others. Any weight loss or health statements, or any weight loss or health examples, are only estimates of what we think can be achieved. There is no assurance you will do as well as stated in any examples. If you rely upon any figures provided, you must accept the entire risk of not doing as well as the information provided. There is no assurance that any prior successes or past results as to weight loss or health will apply, nor can any prior successes be used, as an indication of your future success or results from any of the information, content, or strategies. Any and all claims or representations as to weight loss or health are not to be considered as "average". Affiliate Disclaimer: Per the FTC s recent policy update that requests we be transparent about any and all affiliate relations we may have in this guide, you the visitor or customer, should assume that any and all links in this guide are affiliate links. If you utilize these links and visit the resulting site, a cookie may be set in your web browser that will cause us to receive compensation if you make a purchase. 2 P a g e

3 Table of Introduction 5 Tips & Special Instructions 6 Breakfast Recipes 8 Black Bean & Egg Breakfast Mash 8 Blueberry Cream Smoothie 9 Blueberry Oatmeal 10 Broccoli Frittata 11 Cherry Apple Fruit Bake 12 Chocolate & Strawberry Smoothie 13 Denver Omelet 14 Eggs on the Go 15 Full-Fat Yogurt with Seeds 16 Green Eggs & Ham 17 Simply Berries, Nuts, & Seeds 18 Spinach & Mushroom Omelet 19 Veggie Omelet 20 Warm Blueberry & Walnut Breakfast Bowl 21 Salad Recipes 22 Apple Walnut Salad 22 Avocado Caesar Salad 23 Bed of Greens with Chicken 24 Black Bean Salad 25 Garden Salad topped with Chicken Salad 26 Leafy Salad with Salmon Dressing 27 Nutty BAM Salad 28 Savory Salad with Hard-Boiled Egg 29 Sesame Spinach Salad with Warm Bacon Dressing 30 Simple Salad 31 Strawberry Walnut Chopped Salad 32 Taco Salad with Beans 33 Vegetable Salad with Dill Vinaigrette 34 Salad Dressing/Dip/Sauce Recipes 35 Avocado Dipping Sauce & Dressing 35 Dijon Dressing 36 Herb Sauce 37 Homemade Walnut Vinaigrette 38 Taco Seasoning Mix 39 Tartar Sauce 40 Zesty Avocado Dressing 41 3 P a g e

4 Main Dish Recipes 42 Bacon Cheeseburger Quiche 42 Basil Baked Cod 43 Beef & Bean Burritos 44 Chicken Cordon Bleu & Mash Casserole 45 Dr. Keith s Meatloaf 46 Easy Baked Chicken 47 Easy Chicken Stir Fry 48 Herb & Cream Cheese Chicken 49 Mexican Bean Enchiladas 50 Portabella Salmon Melts 51 Quiche Lorraine 52 Shrimp Stir Fry with Pine Nuts 53 Simple Baked Tilapia 54 Slow Cooker Chicken Thighs 55 Slow Cooker Skirt Steak 56 Side Dish Recipes 57 Broccoli & Cauliflower with Pine Nuts 57 Cauliflower Mash (Mock Mashed Potatoes) 58 Cheesy Poblano Peppers 59 Garlic Green Beans with Pine Nuts 60 Mexican Cauliflower Rice 61 Oven-Roasted Asparagus 62 Parmesan Zucchini & Mushroom Mix 63 Roasted Red Onion with Anchovy Butter 64 Roasted Veggies with Walnuts 65 Sautéed Garden Vegetables 66 Sautéed Mushrooms & Onions 67 Sautéed Spinach 68 White Riced Cauliflower 69 Zucchini Noodles 70 Snack Recipe 71 Chocolate Peanut Butter Fat Bombs 71 Roasted Chickpeas 72 4 P a g e

5 0,1,2,3 Recipes Fat & Fiber Edition The recipes in this book have been hand selected because of their fat and fiber content. When you consume these two nutrients in sufficient amounts, fat storage is turned off, fat burning is turned on, and hunger stays under control. A theme in my weight loss coaching program is what I call the 3Es, which stand for the three necessary elements of any successful diet: Easy-to-Follow, Effective, and Enjoyable. The recipes included here will help you achieve those 3Es! Easy: The recipes require no advanced cooking knowledge, and most ingredients are easily found at your local grocery store Effective: The ingredients in these recipes will keep your blood sugar and fatstoring hormone (i.e. insulin) levels low, which is the state your body needs to be in to release fat from your fat cells. Enjoyable: This is not your typical dry chicken breast and nothing else style of eating. The recipes are filled with savory fats, hearty fiber, and flavorful spices and are sure to become family favorites! 5 P a g e

6 Tips and Special Instructions Measuring: While those of us in the United States measure ingredients using volume, I am aware that those outside of the U.S. measure by weight. Each recipe provides measurements in cups as well as grams or milliliters. I do recommend that those living outside the U.S. purchase an inexpensive set of measuring spoons because measurements for herbs are given in teaspoons and tablespoons, not grams. Measuring spoons are easily found online at retailers such as Amazon.com Salad Greens: You ll notice that many of the salad recipes recommend Mixed Salad Greens (a.k.a. Spring Mix) or Romaine Lettuce. You can substitute other dark leafy greens if you prefer. Note that the measurements of leafy greens vary greatly from one source to the next. The key to getting the right amount is to think more is always better. While I have included recommended weights for salad greens, you can exceed the amounts I include or adjust the amounts depending on the greens you use. Herbs: Most recipes call for dried herbs. You can substitute fresh herbs. The typical exchange is 1 tablespoon of dried herbs = 3 tablespoons of fresh herbs. Choosing Oils: You ll notice that I often recommend avocado oil for cooking. Avocado oil remains stable when subjected to heat making it a suitable cooking oil. You can substitute other heattolerant oils or fats when cooking, such as coconut oil, MCT oil, or butter. Olive oil is unstable when heated, so I do not recommend it as a cooking oil. Olive oil can be used for low- or no-heat recipes, such as salad dressings. For brevity, the ingredient lists call for Olive Oil and Coconut Oil. Please note that I recommend Extra Virgin Olive Oil and Extra Virgin Coconut Oil. 6 P a g e

7 Choosing Meats: When ground beef is mentioned in a recipe, quality matters. My top recommendation is to purchase Grass-Fed Beef with a lean-to-fat ratio of about 85:15 (i.e. at least15% fat). If grass-fed beef is not available or too expensive, you can purchase organic beef or beef that has not been subjected to hormones or antibiotics. You will encounter recipes that contain saturated fats that have a reputation for being unhealthy, such as bacon and sausage. These meats can be included in a healthy diet if they meet the following criteria: Sugar is not one of the top three ingredients It contains no nitrates It is uncured It is antibiotic-free It is hormone-free I suggest looking in your grocery store for brands like Applegate Uncured Bacon or buy it or a similar brand on Amazon.com. Beans: For simplicity, most recipes call for canned beans. You can substitute dried beans that have been soaked and cooked. Conversion: A 15-ounce (425g) can of beans equals 1.75 cups of cooked beans. Cooking Dried Beans: For best results, most dried beans should be soaked overnight before cooking. Drain after soaking and cook the beans in fresh water. Use a ratio of 1 cup of beans to 3 cups of water. Most beans require 1 to 2 hours of cooking before becoming soft. Lentils and split peas require 1 hour or less and do not need to be soaked prior to cooking. Make sure dried beans are thoroughly cooked, as they are more difficult to digest when undercooked. 7 P a g e

8 Breakfast Recipes Black Bean & Egg Breakfast Mash Serving: 1 1 large Egg hard-boiled and chopped 1 2 cup (130g) Black Beans drained and rinsed 1 2 ounce (14g) Shredded Cheddar Cheese 1 tablespoon (15ml) Salsa Combine egg and beans in a microwave-safe bowl. Top with cheese and microwave for 45 to 60 seconds, until warmed. Top with salsa. Note: If you prefer to serve this dish on a tortilla, I recommend a 6-inch Ezekiel 4:9 Sprouted Grain Tortilla. Add the following nutritional information to your meal: 80 calories 1g fat 14g carbs 2g fiber 3g protein Calories: 245 Fat: 10g Sugar: 1g Carbohydrate: 22g Fiber: 8g Protein: 17g 8 P a g e

9 Blueberry Cream Smoothie Serving: 1 1 cup (240ml) Unsweetened Hemp Milk substitute other nut milks 1 tablespoons (31ml) Heavy (Whipping) Cream 1 tablespoon (7g) Collagen Hydrolysate substitute protein powder 1 teaspoon (5ml) MCT Oil substitute avocado oil 1 2 cup (93g) Blueberries fresh or frozen Place all ingredients in a high-speed blender and blend for 30 seconds. Calories: 241 Fat: 18g Sugar: 8g Carbohydrate: 12g Fiber: 2g Protein: 9g 9 P a g e

10 Blueberry Oatmeal Serving: cup (20g) Old-Fashioned Oats dry 1 2 cup (120ml) Water 1 2 tablespoon (5g) Raisins 1 tablespoon Cinnamon 1 2 cup (93g) frozen Blueberries (substitute any frozen berry) 1 tablespoon (10g) Hemp Seeds (Substitute Flaxseed) (optional) 1 tablespoon (8g) Walnuts chopped (optional) Place all ingredients, except the hemp seeds and walnuts, in a microwave-safe bowl Microwave for 1 minute and 30 seconds Stir Microwave for an additional 1 minute and 30 seconds Top the oatmeal with hemp seeds and walnuts, if desired TIP: This recipe can be made on the stove. In a medium saucepan, combine oats, water, and cinnamon. Bring to a low boil, then simmer until the oatmeal is creamy. You may need to add more water. Add the berries. Cook for 6 more minutes, or until hot, stirring constantly. Calories: 256 Fat: 12g Sugar: 12g Carbohydrate: 34g Fiber: 8g Protein: 8g 10 P a g e

11 Broccoli Frittata Serving: 4 Serving Size: ¼ of recipe 8 large Eggs 2 tablespoons (28g) Butter 1 2 cup (75g) Red Onion chopped 2 cups (180g) Broccoli chopped 1 4 teaspoon Salt 1 4 teaspoon Ground Black Pepper 1 4 cup (28g) Sharp Cheddar Cheese shredded (optional) Preheat oven broiler. Scramble eggs and set aside. In a medium-sized, ovenproof, nonstick skillet, over medium-high heat, saute the onions and broccoli in butter until the vegetables soften, about 7 to 10 minutes. Pour the egg mixture over the cooked vegetables covering them evenly. Season with salt and pepper. Reduce the heat to medium-low, cover, and let cook until the egg mixture has set around the edges but is somewhat liquid in the middle, about 8 minutes. Sprinkle with the cheese. Place the skillet under the broiler until the surface is set and browned, 1 to 2 minutes. Serve Tip: You can use a frozen bag of broccoli. Calories: 240 Fat: 17g Sugar: 2g Carbohydrate: 5g Fiber: 1g Protein: 16g 11 P a g e

12 Cherry Apple Fruit Bake Serving: 2 Serving Size: 1 cup cooked (about 175g) 1 tablespoon (14g) Butter 1 cup (155g) Cherries cut and pitted 1 medium-sized (182g) Apple chopped 1 tablespoon (10g) Raisins regular or golden (optional) 1 tablespoon Cinnamon 1 2 teaspoon Nutmeg Preheat oven to 375 F (79 C). Grease the bottom of an oven-safe baking dish with the butter. Place all ingredients into the dish and cover with foil. Bake for 45 minutes or until apples soften Serve warm or cold Calories: 157 Fat: 6g Sugar: 17g Carbohydrate: 28g Fiber: 6g Protein: 1g 12 P a g e

13 Chocolate & Strawberry Smoothie Serving: cups (38g) Baby Spinach 1 cup (140g) Frozen Strawberries 1 cup (240ml) Unsweetened Almond Milk (substitute hemp milk) 1 (about 7g) Date pitted 2 tablespoon (10g) Unsweetened Cocoa Powder 1 tablespoon (7g) Ground Flaxseed Blend all ingredients in a high-powered blender until smooth. Calories: 174 Fat: 8g Sugar: 12g Carbohydrate: 28g Fiber: 10g Protein: 6g 13 P a g e

14 Denver Omelet Serving: 1 1 tablespoons (14g) Butter 1 4 cup (38g) Onion chopped 1 4 cup (44g) Red Bell Peppers chopped 1 teaspoon (5g) Garlic minced 1 4 cup (38g) Cooked Ham diced 2 large Eggs Salt & Pepper to taste 1 4 cup (28g) Cheddar Cheese shredded Crack the eggs into a medium-size bowl. Add the salt and pepper and beat the eggs until smooth. Set aside. Place the butter in a medium-size skillet and heat until melted. Reduce the heat to medium-high and add the onions, peppers, and garlic. Sauté for two minutes or until the onions and peppers begin to soften. Add the diced ham and cook until heated, about two more minute. Add the eggs to the skillet with the vegetables and ham. Cook for a few minutes until the egg is set on the bottom. Flip the egg mixture to cook the other side for one to two more minutes. Once the egg is set, place the cheese on one half of the omelet and fold the other half over the cheese. Cook for an additional minute or until the cheese is melted. Calories: 461 Fat: 36g Sugar: 3g Carbohydrate: 8g Fiber: 1g Protein: 25g 14 P a g e

15 Eggs On The Go Serving: 1 2 large Hard-Boiled Eggs 1 serving (2 tablespoons) Dr. Becky's Avocado Dipping Sauce Gather the ingredients and serve. Nutrient Facts per Serving: Calories: 219 Fat: 18g Sugar: 0g Carbohydrate: 3g Fiber: 2g Protein: 13g 15 P a g e

16 Full-Fat Yogurt with Seeds Serving: cup (170g) Full-Fat Yogurt no sugar added 1 8 cup (30ml) Unsweetened Almond Milk substitute other nut milks 1 tablespoon (12g) Chia Seeds 1 tablespoon (8g) Raw Sunflower Seeds 1 2 cup (93g) Blueberries Mix all ingredients together in a bowl. Refrigerate for 5 to 10 minutes to thicken. Tips: You might need to look in the health food section for a full-fat yogurt with no sugar added. You can add fresh or frozen berries. Calories: 305 Fat: 17g Sugar: 20g Carbohydrate: 32g Fiber: 8g Protein: 10g 16 P a g e

17 Green Eggs & Ham Serving: 1 1 tablespoon (14g) Butter 2 large Eggs 3 ounces (85g) Cooked Ham 2 tablespoons (34g) Avocado Dipping Sauce & Dressing (See recipe below) In a medium-size skillet over medium-high heat, melt the butter and then carefully crack the eggs directly into the skillet. Cook the eggs for 2 to 4 minutes until the egg whites are completely firm and the yolks reach your desired level of doneness. Transfer the eggs to a plate. Place the ham in the skillet. Cook on each side to slightly char and heat the meat, about one minute per side. Transfer the ham to the plate and top the eggs with the Avocado Dipping Sauce. Tip: You can use slices of avocados or Dijon Mustard mixed with Full-Fat Mayo as a substitution for the Avocado Dipping Sauce. Calories: 445 Fat: 33g Sugar: 0g Carbohydrate: 3g Fiber: 2g Protein: 32g 17 P a g e

18 Simply Berries, Nuts, & Seeds Serving: 1 1 cup (186g) Blueberries 1 tablespoon (8g) Walnuts roughly chopped 1 tablespoon (7g) Raw Sunflower Seeds In a bowl, combine the ingredients and serve. Tips: You can substitute different fresh or frozen berries (i.e. strawberries, raspberries). You can substitute different nuts and seeds (i.e. slivered almonds, pecans, hemp seeds, chia seeds). Serve warm or cold Calories: 207 Fat: 9g Sugar: 18g Carbohydrate: 28g Fiber: 7g Protein: 4g 18 P a g e

19 Spinach and Mushroom Omelet Serving: 1 2 large Eggs 1 cup (25g) Spinach 1 2 cup (55g) Mushrooms chopped 1 tablespoon (14g) Butter Salt and Pepper to taste Crack the eggs into a medium bowl and beat well with a fork or a whisk. Set aside. Heat a 10-inch non-stick skillet over medium-high heat. Once the pan is warm add the butter. Once the butter is melted, add the mushrooms and cook for about 2 to 3 minutes. Toss in the spinach, and cook, constantly stirring for 1 to 2 minutes or until spinach is wilted. Remove the mushrooms and spinach from the pan leaving any remaining butter in the pan. Add the eggs to the pan. You may need to add non-stick spray to the pan before adding the eggs. Cook the egg for two minutes or until the eggs begin to set on the bottom of the pan. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2 to 3 minutes or until the center of the omelet starts to look dry. Spoon the vegetable mixture onto one half of the omelet. Using a spatula gently fold one edge of the omelet over the vegetables. Let the omelet cook for another 1 to 2 minutes or until the omelet reaches your desired consistency. Nutrient Facts per Serving: Calories: 257 Fat: 21g Sugar: 1g Carbohydrate: 3g Fiber: 1g Protein: 15g 19 P a g e

20 Veggie Omelet Serving: 2 1 tablespoon (14g) Butter 1 4 cup (38g) Onion chopped 1 4 cup (40g) Green Bell Pepper chopped 2 Eggs 1 Tablespoons (15ml) Unsweetened Almond Milk substitute other nut milks Salt & Pepper to taste Using a medium-sized skillet, sauté the onion and bell pepper in the butter over medium heat. Cook for 4 to 5 minutes occasionally stirring until vegetables are just tender. While the vegetables are cooking, beat the eggs with the milk, and add the salt and pepper. Remove the vegetables from heat and transfer them to another bowl leaving as much butter and juice in the skillet as possible. Return the skillet to the heat. Add the egg mixture and cook the egg for 2 minutes or until the eggs begin to set on the bottom of the pan. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges and cook. Continue cooking for 2 to 3 minutes or until the center of the omelet starts to look dry. Spoon the vegetable mixture into the center of the omelet. Using a spatula gently fold one edge of the omelet over the vegetables. Let the omelet cook for another two minutes. Slide the omelet out of the skillet and onto a plate. Cut in half and serve. Tips: You can use fresh or frozen vegetables. Calories: 263 Fat: 21g Sugar: 2g Carbohydrate: 5g Fiber: 2g Protein: 13g 20 P a g e

21 Warm Blueberry & Walnut Breakfast Bowl Serving: 1 1 cup (187g) Blueberries fresh or frozen 1 2 cup (120g) Unsweetened Almond Milk substitute hemp milk or other nut milks 1 tablespoon (15ml) Unsweetened Coconut Milk 3 tablespoons (15g) Unsweetened Shredded Coconut lightly toasted (optional) 1 tablespoon (8g) Walnuts chopped 1 2 small Banana sliced (optional) Heat blueberries and both kinds of milk in a small saucepan until warm. Add remaining ingredients. Stir and serve. Tip for toasting the shredded coconut: Preheat the oven to 325 F (163 C). Spread the coconut shreds on a baking sheet and bake for 5-10 minutes stirring occasionally. This recipe can be made in the microwave. Heat the blueberries and milks in a microwave-safe bowl for about 1 to 2 minutes, and then stir in the remaining ingredients. Nutrient Facts per Serving: Calories: 387 Fat: 24g Sugar: 25g Carbohydrate: 43g Fiber: 12g Protein: 5g 21 P a g e

22 Apple Walnut Salad Serving: 1 Salad Recipes 4 cups (125g) Mixed Salad Greens (a.k.a. Spring Mix) 1 2 cup (130g) Black Beans 1 2 medium-size Apple chopped 1 tablespoon (7g) Feta Cheese crumbled (substitution goat cheese or blue cheese) 1 tablespoon (8g) Walnuts 1 tablespoon (8g) Raw Pumpkin Seeds substitute raw sunflower seeds 1 tablespoon (10g) Dried Cranberries 1 tablespoon (15ml) Avocado Oil 1 tablespoon (15ml) Flavored Balsamic Vinegar Mix together in a bowl and enjoy. Calories: 440 Fat: 25g Sugar: 14g Carbohydrate: 47g Fiber: 16g Protein: 16g 22 P a g e

23 Avocado Caesar Salad Serving: 1 4 cups (170g) Romaine Lettuce torn 1 2 medium-size Avocado 1 4 cup (25g) Parmesan Cheese grated or shredded 1 serving (2Tbsp) Dr. Becky's Zesty Avocado Dressing (see recipe below) Toss all ingredients in a bowl and serve. Calories: 425 Fat: 36g Sugar: 4g Carbohydrate: 16g Fiber: 11g Protein: 14g 23 P a g e

24 Bed of Greens with Chicken Serving: 1 1 tablespoon (15ml) Extra Virgin Olive Oil 1 2 tablespoon (8ml) Balsamic Vinegar substitute other flavored vinegar pinch Salt & Pepper 1 2 teaspoon Dried Basil 1 8 teaspoon Dried Thyme 4 cups (125g) Mixed Salad Greens (a.k.a. Spring Mix) 1 cup (140g) Pre-Cooked Chicken Breast cut into bite-size pieces In a small bowl, mix together the oil, vinegar, salt, pepper, basil, and thyme. Place the salad greens into a large bowl. Top with the chicken pieces and dressing. Tips: Substitute a flavored vinegar, red wine vinegar, or apple cider vinegar. Note: You can use a pre-cooked Rotisserie Chicken from your local grocery store or cook a raw chicken breast in the oven. Directions for oven-cooking the chicken breast Pre-heat the oven to 400 F (204 C). Spray an oven-safe baking dish with a no-stick cooking spray. Wash the breast and pat dry. Sprinkle with salt and pepper and place the breast in the baking dish. Bake for about 25 to 35 minutes or until the inside temperature of the breast reaches 165 F (74 C). Nutrient Facts per Serving: Calories: 349 Fat: 18g Sugar: 2g Carbohydrate: 7g Fiber: 1g Protein: 39g 24 P a g e

25 Black Bean Salad Serving: 1 4 cups (125g) Mixed Salad Greens (e.g. Spring Mix) 1 2 cup (130g) Black Beans 5 Grape Tomatoes 3 medium Green Onions (a.k.a. Spring Onions) 1 tablespoon (8g) Walnuts (substitute other raw nuts or seeds) 1 tablespoon (15ml) Lime Juice Combine all ingredients. Suggestions: Serve the salad with a homemade dressing, such as Avocado Dipping Sauce & Dressing. If you still desire more dressing, add a tablespoon (15ml) of a flavored balsamic vinegar or Maple Grove Farms Sugar-Free Balsamic Vinaigrette Calories: 228 Fat: 6g Sugar: 5g Carbohydrate: 38g Fiber: 15g Protein: 15g 25 P a g e

26 Garden Salad Topped with Chicken Salad Serving: 1 3 ounces (85g) Cooked Chicken 1 tablespoon (15g) Full-Fat Mayonnaise preferably mayo made with avocado oil 1 4 cup (38g) Onion chopped 1 4 teaspoon Ground Black Pepper 4 cups (125g) Mixed Salad Greens (e.g. Spring Mix) 5 grape Tomatoes halved 1 2 cup (45g) Green Bell Pepper sliced 1 tablespoon (8g) Walnuts 2 tablespoons (30ml) Vinaigrette no-sugar-added In a food processor, place the cooked chicken, mayonnaise, onion, and ground black pepper. Pulse until the mixture is somewhat smooth. Serve the chicken mixture on top of the leafy greens and top with tomatoes, green peppers, and walnuts. Tips: To save time use a pre-cooked rotisserie chicken from your local grocery store. I use Primal Kitchen Avocado Oil Mayo, found on Amazon.com Choose no-sugar-added vinaigrette such as Maple Grove Farms Sugar-Free Balsamic Vinaigrette Calories: 369 Fat: 20g Sugar: 8g Carbohydrate: 19g Fiber: 6g Protein: 31g 26 P a g e

27 Leafy Salad w/ Salmon Dressing Serving: oz. (70g) Canned or Packaged Salmon in Water 2 tablespoons (30g) Full-Fat Mayonnaise preferably mayo made with avocado oil 1 4 cup (38g) Onion chopped 1 4 cup (28g) Sharp Cheddar Cheese shredded 1 4 teaspoon Ground Black Pepper 1 tablespoon (15ml) Flavored Balsamic Vinegar 4 cups (125g) Mixed Salad Greens (e.g. Spring Mix) In a medium-size bowl, mix together the salmon, mayonnaise, onion, cheese, and pepper. Place the leafy greens in a bowl and mix in the balsamic vinegar. Top the salad with the salmon mixture. Tip: You can use any flavored vinegar or Maple Grove Farms Sugar-Free Balsamic Vinaigrette (found in your grocery store or on Amazon.com) Calories: 429 Fat: 35g Sugar: 4g Carbohydrate: 13g Fiber: 5g Protein: 23g 27 P a g e

28 Nutty BAM Salad Serving: 1 B.A.M. (Beans, Assorted Veggies, Meat) 4 cups (125g) Mixed Salad Greens (a.k.a. Spring Mix) 1 4 cup (65g) Black Beans 1 2 cup (90g) Tomatoes chopped 1 2 cup (75g) Onions chopped 1 2 cup (65g) Green Bell Peppers chopped 4 ounces (113g) Cooked Chicken Breast Strips 1 tablespoon (8g) Walnuts Combine all ingredients and serve. Tip: You can purchase a pre-cooked Rotisserie Chicken from most grocery stores or cook a chicken breast at home. An easy way to cook chicken: 1. Cut raw chicken into 2-inch (5cm) chunks and place in a medium-sized saucepan. 2. Add enough water just to cover the chicken. 3. Heat to boiling, and then reduce the heat and simmer for 8-10 minutes until the chicken is no longer pink inside (internal temperature should be 165 F (74 C) Calories: 391 Fat: 9g Sugar: 9g Carbohydrate: 34g Fiber: 10g Protein: 42g 28 P a g e

29 Savory Salad with Hard-Boiled Egg Serving: 1 4 cups (125g) Mixed Salad Greens (e.g. Spring Mix) 1 large Hard-Boiled Egg sliced 1 2 ounce (14g) Feta Cheese Crumbles substitute Blue Cheese Crumbles 1 2 medium Avocado chopped 5 Grape Tomatoes halved 2 medium Green Onions chopped 1 2 tablespoon (8ml) Lemon Juice Place all ingredients in a bowl and serve with dressing of your choice. I recommend Maple Grove Farms Sugar-Free Balsamic Vinaigrette Calories: 282 Fat: 18g Sugar: 5g Carbohydrate: 21g Fiber: 11g Protein: 16g 29 P a g e

30 Sesame Spinach Salad with Warm Bacon Dressing Serving: 1 2 slices Bacon 2 tablespoons (30ml) Red Wine Vinegar 1 teaspoon (4g) Sugar 1 tablespoon (14g) Dijon Mustard pinch Salt to taste pinch Ground Black Pepper to taste 4 cups (100g) Spinach 5 Grape Tomatoes halved 1 2 cup (75g) Red Onion thinly sliced 1 2 medium Avocado sliced 2 large Hard-Boiled Eggs sliced 1 tablespoon (9g) Sesame Seeds In a skillet, cook the bacon until just crispy. Remove the bacon from the skillet leaving the bacon fat behind. Cool and crumble the bacon, and save as a topping for the salad. Return the skillet to the stove and set the heat to low. Whisk together the remaining fat, red wine vinegar, sugar, Dijon mustard, salt, and pepper. Once mixed and heated, remove the dressing from the heat and set aside. In a bowl, toss the spinach, tomatoes, onion, avocado, eggs, and sesame seeds. Add the dressing and bacon crumbles. Nutrient Facts per Serving: Calories: 484 Fat: 33g Sugar: 12g Carbohydrate: 23g Fiber: 9g Protein: 25g 30 P a g e

31 Simple Salad Serving: 1 Sometimes life gets busy, and a quick-to-make salad becomes a necessity. A package of mixed salad greens along with a healthy fat such as slices of avocado or raw nuts or seeds along with a simple oil and vinegar dressing makes a fine meal. 1 tablespoon (15ml) Extra Virgin Olive Oil 2 teaspoons (10g) Balsamic Vinegar 1 teaspoon (5g) Dijon Mustard Salt & Pepper to taste 4 cups (125g) Mixed Salad Greens (a.k.a. Spring Mix) 2 tablespoons (16g) Walnuts In a small bowl, mix together the oil, vinegar, mustard, salt, and pepper. Place the salad greens into a large bowl. Top with the walnuts and dressing. Tips: Substitute avocado oil or walnut oil. Substitute a flavored vinegar, red wine vinegar, or apple cider vinegar. Substitute other raw nuts and seeds (i.e. almonds, pecans, macadamia nuts, pumpkin seeds, sunflower seeds, etc.) Calories: 254 Fat: 24g Sugar: 2g Carbohydrate: 11g Fiber: 5g Protein: 7g 31 P a g e

32 Strawberry Walnut Chopped Salad Serving: cups (78g) Spinach cups (85g) Green Cabbage shredded (can use bagged shredded cabbage) 1 tablespoon (8g) Walnuts chopped (substitute chopped almonds) tablespoon (23ml) Lime Juice 1 cup (140g) Fresh Strawberries sliced Put Spinach, cabbage, walnuts, and lime juice in a food processor and chop very coarsely (4 or 5 pulses) with the S-shaped blade. As an alternative, you can chop the vegetables and walnuts with a knife. Put the greens into a serving bowl. Top the salad with the strawberries. Calories: 147 Fat: 6g Sugar: 12g Carbohydrate: 22g Fiber: 8g Protein: 6g 32 P a g e

33 Taco Salad with Beans Serving: 4 Ingredients 1 2 pound (227g) Ground Beef 1 serving Dr. Becky's Taco Seasoning Mix (see recipe below) substitute 1oz (28g) packaged taco seasoning mix 3 4 cup (177ml) Water 8 ounces (227g) Pinto Beans rinsed and drained 16 cups (680g) Romaine Lettuce substitute other leafy greens 2 medium-size Tomatoes chopped 1 cup (150g) Onion chopped 8 tablespoons (120g) Salsa In a medium-size skillet, cook the ground beef until it browns. Add the taco seasoning mix and water. Reduce the heat to medium and cook for 5 minutes. Add the beans and continue to cook until the water evaporates completely and the beans are heated, about 5 more minutes. Serve over the lettuce and top with the chopped tomatoes, onions, and salsa. Calories: 275 Fat: 13g Sugar: 7g Carbohydrate: 25g Fiber: 9g Protein: 17g 33 P a g e

34 Vegetable Salad with Dill Vinaigrette Serving: 1 1 tablespoon (15ml) Olive Oil 1 tablespoon (15ml) Balsamic Vinegar 1.5 teaspoons Dried Dill Weed 4 cups (125g) Spring Mix substitute other leafy greens 5 Grape Tomatoes halved 1 2 cup (75g) Cucumber peeled and chopped 1 2 cup (75g) Red Onions chopped 5 Kalamata (Greek) Olives In a small bowl, combine the oil, vinegar, and dill. Stir the ingredients until blended, and set aside. Place the salad greens in a bowl and stir in the dill dressing until the greens are coated. Top the salad with the tomatoes, cucumbers, onions, and olives. Calories: 255 Fat: 18g Sugar: 6g Carbohydrate: 21g Fiber: 6g Protein: 6g 34 P a g e

35 Salad Dressing/Dip/Sauce Recipes Avocado Dipping Sauce & Dressing Serving: 6 Serving Size: 2 Tbsp. (34g) 1 medium Avocado 1 tablespoon (15ml) Lemon Juice 1 3 cup (79ml) Hot Water 1 tablespoon (15g) Dijon Mustard 1 8 teaspoon Salt 1 8 teaspoon Ground Black Pepper 2 tablespoons (30ml) Olive Oil Scoop out the avocado fruit and place it into a blender. Add the lemon juice, hot water, mustard, salt, and pepper. Blend the ingredients for one minute. Scrap the sides of the blender to return the splashed ingredients to the bottom of the blender. Turn the blender on again, and while it is running, slowly pour the olive oil into the blender and continue to blend for two minutes. Stop occasionally to scrap the sides of the blender. Use as a dipping sauce for hard-boiled eggs or vegetables or use it as a salad dressing. Calories: 82 Fat: 8g Sugar: 0g Carbohydrate: 2g Fiber: 2g Protein: 1g 35 P a g e

36 Dijon Dressing Serving: 10 Serving Size: 2 Tbsp. (40g) 1 cup (240ml) Water 3 4 cup (63g) Raw Cashews substitute ½ cup Cashew Butter 4 tablespoons (60ml) Balsamic Vinegar 2 tablespoons Mixed Seasoning Spice 2 tablespoons (30g) Dijon Mustard 5 (40g) Dates pitted 2 teaspoons (10g) Garlic minced Blend all ingredients in a high-powered blender or food processor until smooth. Note: You can use Mrs. Dash Original Seasoning Blend or any other favorite mixed seasoning spice blend Calories: 60 Fat: 3g Sugar: 3g Carbohydrate: 7g Fiber: 1g Protein: 1g 36 P a g e

37 Herb Sauce Serving: 6 Serving Size: 1 tablespoon (15g) 1 medium Lemon substitute 1.5 tablespoons (22.5ml) lemon juice 3 tablespoons (45ml) Olive Oil 2 tablespoons Dried Parsley Leaves 1 tablespoon Dried Basil 1 teaspoon (5g) Garlic minced 1 2 teaspoon Salt 1 4 teaspoon Pepper Directions Zest the lemon into a mixing bowl. Squeeze the juice of the lemon into the bowl. Add the remaining ingredients to the bowl and use a hand blender or whisk to mix thoroughly. Store in the refrigerator until ready to use. Tip: Since you will be using the zest of the lemon, it is preferable to use an organic lemon to reduce your exposure to pesticides. For extra freshness, substitute 4 tablespoons of fresh parsley for the dried parsley. This sauce makes a great topping for steak, chicken, or burgers. Nutrient Facts per Serving: Calories: 66 Fat: 7g Sugar: 0g Carbohydrate: 2g Fiber: 1g Protein: 0g 37 P a g e

38 Homemade Walnut Vinaigrette Serving: 4 Serving size: 2 tablespoons (30ml) 1 4 cup (59ml) Balsamic Vinegar 1 4 cup (59ml) Water 1 4 cup (35g) Walnuts 1 tablespoon (10g) Raisins 1 teaspoon (5g) Garlic minced 1 teaspoon (5g) Dijon Mustard 1 4 teaspoon Thyme Place all ingredients into a high-speed blender. Blend together, adding water as needed to reach your desired consistency. Calories: 70 Fat: 5g Sugar: 5g Carbohydrate: 6g Fiber: 1g Protein: 1g 38 P a g e

39 Taco Seasoning Mix Yields about 3 tablespoons Serving: 1 1 tablespoon Chili Powder 1 tablespoon Ground Cumin 1 teaspoon Sea Salt 1 2 teaspoon Dried Oregano 1 2 teaspoon Paprika 1 4 teaspoon Garlic Powder 1 4 teaspoon Onion Powder 1 4 teaspoon Crushed Red Pepper Flakes Place all ingredients into a small bowl and mix until well blended. Calories: 56 Fat: 3g Sugar: 1g Carbohydrate: 9g Fiber: 4g Protein: 3g 39 P a g e

40 Tartar Sauce Serving: 4 Serving Size: 1 tablespoon (20g) 1 4 cup (60g) Full-Fat Mayonnaise preferably mayo made with avocado oil 1 tablespoon (15g) Dill Relish 1 teaspoon (5ml) Lemon Juice Mix all ingredients together and store in the refrigerator until ready to use. Nutrient Facts per Serving: Calories: 102 Fat: 12g Sugar: 0g Carbohydrate: 0g Fiber: 0g Protein: 0g 40 P a g e

41 Zesty Avocado Dressing Serving: 3 Serving Size: 2 Tbsp. (30g) 1 2 medium-size Avocado 1 teaspoon (5ml) Worcestershire Sauce 3 tablespoons (45g) Extra Virgin Olive Oil 2 tablespoons (30g) Water 1 tablespoon (15g) Lemon Juice 1 tablespoon (15g) Dijon Mustard 1 teaspoon (5g) Garlic minced 1 8 teaspoon Salt 1 8 teaspoon Ground Black Pepper Place all of the ingredients into a food processor or high-speed blender and blend until smooth. Amount Per Serving: Calories: 168 Fat: 18g Sugar: 1g Carbohydrate: 3g Fiber: 2g Protein: 1g 41 P a g e

42 Main Dish Recipes Bacon Cheeseburger Quiche Serving: 8 Serving Size: 1/8 of recipe 1 pound (454g) Ground Beef 1 2 cup (75g) Onion chopped 1 2 cup (65g) Green Pepper chopped 4 slices Bacon crisply cooked 8 large Eggs 1 2 cup (120ml) Heavy (Whipping) Cream 2 cups (8oz)(224g) Sharp Cheddar Cheese shredded 1 2 tablespoon (6g) Potato Starch you can substitute 1 tablespoon (7.5g) flour 1 4 teaspoon Garlic Powder 1 4 teaspoon Salt 1 4 teaspoon Pepper Preheat the oven to 350 F (177 C). Spray a deep quiche or pie dish with cooking spray and set aside. In a skillet, cook the meat over medium-high heat until brown. Add the onions and peppers and cook over medium heat until soft, about 3 to 5 minutes. Chop the already cooked bacon and add it to the meat mixture. Press the meat mixture into the bottom of the prepared quiche dish and set aside. In a large bowl, whisk the eggs for one to two minutes. Add the remaining ingredients to the eggs and whisk until blended. Carefully pour the egg mixture over the meat and bake for minutes or until the middle of the quiche is set. Cool for minutes before serving. Calories: 387 Fat: 30g Sugar: 1g Carbohydrate: 2g Fiber: 1g Protein: 24g 42 P a g e

43 Basil Baked Cod Serving: 4 1 pound (454g) Cod Fillets 1 tablespoon (14g) Coconut Oil 1 tablespoon (15ml) Lemon Juice 1 tablespoon Dried Basil 1 4 teaspoon Salt 1 4 teaspoon Ground Black Pepper 2 medium Roma tomatoes sliced thin 2 tablespoons (15g) Parmesan Cheese grated Preheat the oven to 400 F (204 C) Rinse the cod fillets and pat dry. In a large baking dish, combine the coconut oil and lemon juice (it will help to melt the coconut oil in the oven or microwave before mixing with the juice). Add the fish and turn to coat both sides. Sprinkle with basil, salt, and pepper. Layer the tomato slices evenly over the fillets and sprinkle with cheese. Cover the dish with aluminum foil and bake for about 15 to 30 minutes or until the fish is easily pulled apart with a fork, or cook to 145 F (63 C) Nutrient Facts per Serving: Calories: 159 Fat: 5g Sugar: 2g Carbohydrate: 5g Fiber: 1g Protein: 22g 43 P a g e

44 Beef & Bean Burritos Serving: 4 Serving Size: 1 burrito 1 2 pound (227g) Ground Beef 15 ounce (425g) Black Beans drained and rinsed 4 ounces (120g) Green Chilies diced 3 Green Onions chopped 1 tablespoon Dried Cilantro 1 4 teaspoon Salt 1 4 teaspoon Ground Black Pepper 4 6-inch (15cm) Sprouted Grain Tortillas 1 2 cup (120g) Salsa 2 cups (50g) Lettuce shredded 1 medium-sized Avocado diced Preheat the oven to 350 F (177 C). In a large saucepan, cook the ground beef until no longer pink. Add the beans, green chilies, green onions, cilantro, salt, and pepper to the skillet and heat until warm through. Divide the beef & bean mixture evenly among the tortillas. Roll up and place in an oven-safe dish. Top with salsa. Warm in the oven for minutes until heated through. Serve with lettuce and avocado. Calories: 407 Fat: 18g Sugar: 2g Carbohydrate: 40g Fiber: 11g Protein: 21g 44 P a g e

45 Chicken Cordon Bleu & Mash Casserole Serving: 4 Serving Size: ¼ of the recipe 2 medium-size (5oz each) bone-in, skin-on Chicken Thighs chopped 2 tablespoons (30g) Sour Cream 2 tablespoons (30ml) Heavy Cream 1 2 tablespoon Parsley 1 2 teaspoon Garlic Powder 1 4 teaspoon Salt 1 4 teaspoon Ground Black Pepper 1 cup (150g) Cooked Ham diced 1 cup (112g) Swiss Cheese shredded 1 recipe Cauliflower Mash (see recipe below) The chicken thighs will need to be cooked ahead of time. If you do not have leftover cooked thighs handy, you can cook them in the oven. Instructions for cooking chicken thighs: Preheat oven to 350 F (177 C). Place the chicken thighs in a sprayed baking dish, and sprinkle salt and pepper to taste. Bake the chicken in the oven until the thighs are no longer pink at the bone, about one hour or until the chicken reaches an internal temperature of 165 F (74 C). When it's cooked, dice the chicken into bite-size pieces. Instructions for the casserole: Preheat the oven to 350 F (177 C). Spray a small (2 quart) oven-safe casserole dish with nonstick cooking spray and set aside. In a large bowl, mix together the sour cream and heavy cream until well blended. Stir in the parsley, garlic powder, salt, and pepper. Stir in the chopped pieces of chicken, ham, and Swiss cheese. Transfer the mixture to the casserole dish. Evenly top the casserole with Cauliflower Mash. Bake for minutes or until the casserole is thoroughly heated. Calories: 442 Fat: 32g Sugar: 4g Carbohydrate: 9g Fiber: 3g Protein: 29g 45 P a g e

46 Dr. Keith's Meatloaf Serving: 4 1 lbs. (454g) Ground Beef (85% lean 15% fat) 2 cups (28g) Pork Rinds 1 2 cup (75g) Onions chopped 1 tablespoon (10g) Hemp Seeds 1 2 packet (18g) Onion Soup Mix 2 tablespoons (32g) Low-Sugar Ketchup 3 tablespoons (45g) Mustard 1 teaspoon (5ml) Worcestershire Sauce 1 4 teaspoon Salt 1 4 teaspoon Pepper Preheat the oven to 350 F (177 C). Spray a 9 x 5 inch loaf pan with cooking spray. Place the pork rinds in a plastic bag and crush until they are the consistency of bread crumbs. In a large bowl, combine the pork rinds with all other ingredients. Mix by hand until the ingredients are well blended. Place the meatloaf in the loaf pan and cook for minutes or until the center reaches a temperature of at least 160 F (71 C) Nutrient Facts per Serving: Calories: 361 Fat: 27g Sugar: 2g Carbohydrate: 6g Fiber: 1g Protein: 25g 46 P a g e

47 Easy Baked Chicken Serving: 4 Serving Size: 1 breast 4 4-ounce (454g total) Boneless Chicken Breast with Skin rinsed and patted dry 2 tablespoons (28g) Butter 2 teaspoons Mrs. Dash Original Blend substitute another favorite seasoning Salt & Pepper to taste Preheat oven to 400 F (204 C). Spray a shallow baking dish with no-stick cooking spray. Place chicken on baking dish. Brush each breast with melted butter. Sprinkle with seasonings Bake for 50 minutes or until chicken reaches an internal temperature of 165 F (74 C). Calories: 275 Fat: 14g Sugar: 0g Carbohydrate: 0g Fiber: 0g Protein: 34g 47 P a g e

48 Easy Chicken Stir Fry Serving: 2 Serving Size: ½ of the recipe 1 4 cup (60ml) Chicken Broth 2 tablespoons (30ml) Soy Sauce 1 tablespoon (15ml) Red Wine Vinegar substitute white wine or rice vinegar 1 tablespoon (15ml) Avocado Oil substitute coconut oil or sesame oil 16 ounces (454g) Frozen Stir Fry Vegetables 8 ounce (227g) Chicken cooked and chopped In a small bowl, whisk together the chicken broth, soy sauce, and vinegar. Set aside. Cook vegetables in the oil until just tender, about 5 minutes. Add the cooked chicken and prepared sauce. Continue to cook until the vegetables reach your desired level of tenderness, about 3 to 5 more minutes. Tips: To save time, purchase a pre-cooked rotisserie chicken from the grocery store. Calories: 357 Fat: 16g Sugar: 8g Carbohydrate: 15g Fiber: 5g Protein: 31g 48 P a g e

49 Herb & Cream Cheese Chicken Serving: 4 Serving Size: 1 thigh 1.5 ounces (42g) Pork Rinds 3 4 cup (90g) Parmesan Cheese grated 1 4 teaspoon Salt 1 4 teaspoon Ground Black Pepper 1 4 teaspoon Garlic Powder 4 4-ounce (116g) Boneless, Skinless Chicken Thighs 4 ounces (112g) Cream Cheese softened 1 tablespoons Dried Chives 1 2 teaspoon dried Thyme 2 large Eggs Preheat the oven to 350 F (177 C). Spray an oven-safe baking dish with no-stick cooking spray. Prepare the breading by placing the pork rinds in a plastic bag and pounding with a mallet until they are broken into small pieces that resemble breadcrumbs. Add the Parmesan cheese, salt, pepper, and garlic powder to the bag and mix together. Pour the "breading" onto a large plate and set aside. Place each chicken thigh in a plastic bag and pound with a mallet until about 1/2 inch thick. Spread equal amounts of cream cheese, chives, and thyme down the center of each thigh. Roll each thigh as you would a jelly roll and secure with a toothpick, if necessary. In a large bowl, beat the eggs. Place a rolled chicken thigh into the eggs, and then into the breading. Repeat for each of the remaining thighs. Place the breaded chicken thighs onto the prepared baking dish and cook for about 25 minutes or until the chicken is cooked through. Note: You can substitute chicken breasts for chicken thighs, but it will reduce the fat content per serving by about 6 grams. Calories: 487 Fat: 33g Sugar: 1g Carbohydrate: 2g Fiber: 0g Protein: 48g 49 P a g e

50 Mexican Bean Enchiladas Serving: 4 Serving Size: 1 enchiladas 1 2 pound (227g) Ground Turkey 1 Tablespoon (14g) Butter 1 medium Bell Pepper, any color, seeded and chopped 1 2 cup Onion sliced 15 ounce (425g) can Tomato Sauce 8 ounces (227g) Canned Pinto Beans drained and rinsed (substitute Black Beans) 1 teaspoon Dried Cilantro 1 Tablespoon Chili Powder 1 teaspoon Ground Cumin 1 teaspoon Onion Powder 1 8 teaspoon Cayenne Pepper (optional) 4 6-inch Sprouted Grain Tortillas substitute whole grain tortillas Preheat the oven to 375 F (191 C). Brown ground turkey in a non-stick skillet and set aside. In a separate large non-stick skillet, sauté the bell pepper and onion in the butter until tender. Stir in tomato sauce, cooked meat, beans, and spices. Simmer for 5 minutes. Spoon meat and bean mixture into each tortilla and roll up. Place each filled tortilla in an ovensafe baking dish and bake for 15 minutes. Calories: 361 Fat: 10g Sugar: 9g Carbohydrate: 41g Fiber: 10g Protein: 26g 50 P a g e

51 Portabella Salmon Melts Serving: 2 2 large-3oz. (85g) each Portabella Mushroom Caps 5 oz. (142g) Canned or Packaged Salmon in Water 1 4 cup (60g) Full-Fat Mayonnaise preferably mayo made with avocado oil 1 4 cup (38g) Onion chopped 3 4 cup (84g) Sharp Cheddar Cheese shredded 1 4 teaspoon Ground Black Pepper Preheat the oven to 350 F (177 C). Line a baking sheet with aluminum foil and spray the foil with no-stick cooking spray. Remove the gills and stems from the mushroom caps and place them upside-down on the foil. In a medium-size bowl, mix together the salmon, mayonnaise, onion, pepper, and half of the cheese. Evenly distribute the mixture between the two mushroom caps, and then top them with the remaining cheese. Bake for 15 minutes or until the cheese is melted. Calories: 465 Fat: 38g Sugar: 3g Carbohydrate: 7g Fiber: 1g Protein: 26g 51 P a g e

52 Quiche Lorraine Serving: 8 Serving Size: 1 slice (1/8 or quiche) Ingredients 10 thick sliced (130g total weight) Pan Fried Bacon Slices 1 teaspoon (5g) Coconut Oil 1 2 cup (75g) Onions chopped 2 teaspoons (10g) Garlic minced 6 large Eggs cups (360ml) Heavy (Whipping) Cream 1 cup (100g) Swiss Cheese shredded 1 cup (100g) Gruyere Cheese shredded 1 cup (90g) Broccoli cooked & chopped 3 4 teaspoon Salt 1 2 teaspoon Ground Black Pepper Preheat the oven to 350 F (177 C). Spray a quiche or pie dish with non-stick cooking spray. Set aside. Cook the bacon until slightly crispy and chop into small pieces. Set aside. In a small skillet, heat the coconut oil until melted. Reduce the heat to medium and add the onions and garlic. Cook for 4 to 5 minutes or until the onions are tender. Set aside. In a large bowl, whisk together the eggs and heavy cream. Add both kinds of cheese, the cooked broccoli, bacon, onions and garlic, salt, and pepper to the egg mixture. Stir to blend. Pour the mixture into the prepared quiche dish. Bake for minutes or until the eggs are completely cooked in the middle. For a variation, you can substitute 1 cup of sautéed mushrooms for the 1 cup of cooked broccoli. Nutrient Facts per Serving: Calories: 420 Fat: 36g Sugar: 2g Carbohydrate: 4Fiber: 1g Protein: 20g 52 P a g e

53 Shrimp Stir Fry with Pine Nuts Serving: 2 2 tablespoon (30ml) Avocado Oil substitute coconut oil or sesame oil 2 tablespoons (15g) Raw Pine Nuts 1 16-ounce bag (454g) Frozen Stir Fry Vegetables 8 ounces (227g) Pre-Cooked Shrimp 1 4 cup (60ml) Water 1 tablespoon (10g) Ginger grated 1 2 tablespoon (8g) Garlic minced 1 tablespoon (15 ml) Soy Sauce Heat one tablespoon (15ml) of the oil in a large skillet over medium-high heat. Once the oil is hot, add the pine nuts and cook for 1 to 2 minutes, or until they are golden brown. Using a slotted spoon, remove the pine nuts and set aside. Add the frozen vegetables to the skillet and saute' them for about 5 minutes, or until they are just starting to get tender. Meanwhile, in a small bowl, whisk together the remaining tablespoon of oil, water, grated ginger, minced garlic, and soy sauce. Add the shrimp and sauce mixture to the vegetables and continue cooking until the vegetables reach your desired level of tenderness. Top with the pine nuts. Tip: You can buy a 2 to 3 inch (5 to 7.5cm) long piece of fresh ginger and grate it yourself. Calories: 386 Fat: 21g Sugar: 9g Carbohydrate: 17g Fiber: 3g Protein: 29g 53 P a g e

54 Simple Baked Tilapia Serving: 4 Serving Size: 4-ounce (113g) fillet 2 tablespoons (28g) Butter 4 4-ounce (113g each) Tilapia Fillets 1 teaspoon (5g) Garlic minced 1 teaspoon Dried Parsley Flakes 1 4 teaspoon Ground Black Pepper 1 small Lemon Preheat oven to 425 F (218 C). Grease a baking dish with a small amount of the butter. Rinse tilapia fillets under cool water, and pat dry with paper towels. Place the fillets in baking dish. Melt the butter in a small saucepan or the microwave. Add the garlic, parsley, and pepper to the melted butter and stir until mixed. Brush the butter mixture evenly over all four fillets. Bake until the fish is white and flakes when pulled apart with a fork, about minutes. Cut the lemon in half. Squeeze one half of the lemon over the fillets. Slice the remaining lemon into round slices and use as a garnish. Nutrients per Serving Calories: 166 Fat: 8g Sugar: 0g Carbohydrate: 2g Fiber: 1g Protein: 21g 54 P a g e

55 Slow Cooker Chicken Thighs Serving: 4 4 medium-size bone-in, skin-on Chicken Thighs 1 small Onion chopped 1 small Green Bell Pepper chopped 4 stalks Celery chopped 28 ounces (794g) Stewed Tomatoes 1 cup (235ml) Water 6 ounces (170g) Tomato Paste 2 tablespoons (30ml) Worcestershire Sauce 1 2 teaspoon Salt 1 2 teaspoon Ground Black Pepper Combine all ingredients in a slow cooker (a.k.a. Crock Pot). Cover and cook on low for about 7 hours. Nutrient Facts per Serving: Calories: 290 Fat: 14g Sugar: 11g Carbohydrate: 22g Fiber: 6g Protein: 19g 55 P a g e

56 Slow-Cooker Skirt Steak Serving: 4 Serving Size: 4oz. (113g) 1.5 pounds (680g) Skirt Steak 1 2 teaspoon Salt 1 2 teaspoon Ground Black Pepper 1 cup (150g) Onion sliced into half circles 2 teaspoons (10g) Garlic minced 1 2 cup (120ml) Water Sprinkle the salt and pepper onto the top and bottom of the skirt steak. Place the onions and garlic into a slow cooker, and then add the skirt steak. Add the water. Cover the slow cooker and cook on low for 7 to 8 hours. Calories: 318 Fat: 17g Sugar: 2g Carbohydrate: 4g Fiber: 1g Protein: 35g 56 P a g e

57 Side Dish Recipes Broccoli & Cauliflower with Pine Nuts Serving: 2 Serving Size: 2.5 cups 1 16-ounce (454g) package Frozen Broccoli & Cauliflower (fresh can be used as a substitution) 1 tablespoon (15ml) Avocado Oil (substitute butter, coconut oil, MCT oil, or olive oil) 2 tablespoons (15g) Raw Pine Nuts to taste Salt & Pepper to taste Mrs. Dash Original Blend (other herbs can be substituted) Put oil in 10-inch skillet and heat on high for one minute before putting the frozen vegetables in the pan. Stir the vegetables until they are somewhat coated in oil and then reduce the heat to medium and cover. Cook for 5 minutes. Uncover and add the raw pine nuts. Stir and return the heat to high. Stir often until the vegetables reach their desired tenderness, about 3 to 5 minutes. Season as desired and serve Calories: 183 Fat: 13g Sugar: 5g Carbohydrate: 11g Fiber: 5g Protein: 4g 57 P a g e

58 Cauliflower Mash (Mock Mashed Potatoes) Serving: 6 1 pound (454g) Cauliflower Florets fresh or frozen 3 tablespoons (42g) Butter 3 tablespoons (45g) Sour Cream 1 4 teaspoon Garlic Powder 1 4 teaspoon Salt 1 4 teaspoon Ground Black Pepper Fill the bottom of a large saucepan with 1 inch (2.5cm) of water. Place a steamer basket in saucepan and then add the cauliflower florets to the basket. Cover and steam for about 5 to 7 minutes or until the cauliflower is just soft enough to poke it with a fork easily. Do not overcook. Remove the cauliflower from the water and transfer the cooked florets to a food processor. Blend until somewhat smooth and fluffy. Add the butter, sour cream, garlic powder, salt, and pepper and blend until the mixture starts to resemble the consistency of mashed potatoes. Calories: 85 Fat: 7g Sugar: 2g Carbohydrate: 4g Fiber: 2g Protein: 2g 58 P a g e

Meal Plan Week 1

Meal Plan Week 1 50-25-25 Meal Plan Week 1 Meal Prep Helpful Suggestions On the day before you start following this meal plan, do the following: Buy a pre-cooked Rotisserie Chicken from your local grocery store for easy

More information

HEALTHY EATER #1 RECIPES. Your Favorite Berries, Fruit & Nuts

HEALTHY EATER #1 RECIPES. Your Favorite Berries, Fruit & Nuts HEALTHY EATER #1 RECIPES Eggs & Toast 2 whole Eggs 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread Lightly spray pan with Misto Olive Oil Sprayer. Cook eggs scrambled or sunny side up. Toast bread Your

More information

Dr. McDougall's Right Foods Vegan Black Bean & Lime Soup

Dr. McDougall's Right Foods Vegan Black Bean & Lime Soup Meat Lovers Recipes Apple and Berry Nut Oatmeal 1 cup Water 1 tsp. Cinnamon 1 4 cup Old-Fashion Rolled Oats 2 Tbsp. Raisins (substitute dried Currants) 1 cup frozen Blueberries (substitutle fresh or Strawberries,

More information

Smoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes

Smoked 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 information

Chicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad

Chicken 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 information

Easy Italian Wedding Soup

Easy Italian Wedding Soup 2 packed cups arugula Crunchy Winter Salad 2 celery sticks (about 1 cup), thinly sliced on the diagonal 4 radishes, thinly sliced 1 apple, cored and thinly sliced 1/4 cup gouda, sliced 1/2 cup toasted

More information

Vegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 1)

Vegetarian Recipes. Your Favorite Berries, Fruit & Nuts (Serves 1) Vegetarian Recipes Your Favorite Berries, Fruit & Nuts (Serves 1) In a bowl, combine your favorite fresh or frozen berries (blueberries, strawberries, raspberries) with your favorite fruit (i.e. banana,

More information

Quinoa Salad. Ingredients

Quinoa Salad. Ingredients hydrating Salad Notes: marinate in the lime juice for a while, make this the night before eating. Cucumber, Black Bean, Corn, Tomato, and Avocado Salad 1 English cucumber, diced 1 can black beans, rinsed

More information

Shopping List WEEK 09

Shopping 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 information

Week Plan Recipes Week of September 10 - September 16

Week 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 information

Diabetic Spinach and Cheese Omelets

Diabetic 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 information

Shopping List paleoplan.com

Shopping 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 information

Sample Meal Plan & Recipes

Sample Meal Plan & Recipes Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal

More information

Broccoli Scramble Serves 1 Prep time: 5 minutes Cook time: 15 minutes

Broccoli 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 information

Baked Encrusted Salmon

Baked 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 information

Shopping List WEEK 12

Shopping 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 information

Hard-Boiled Eggs With Avocado Ingredients. 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional

Hard-Boiled Eggs With Avocado Ingredients. 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional Avocado and Egg Breakfast Hard-Boiled Eggs With Avocado 2 hard-boiled eggs 1/2 avocado, diced 1 teaspoon fresh herbs, optional Dash of hot sauce, optional Peel your hard-boiled eggs and run under cold

More information

2011 Warren RECC Recipe Cards

2011 Warren RECC Recipe Cards 2011 Warren RECC Recipe Cards 1. Baked Salmon with tomatoes, spinach & mushrooms (diabetic) 2. Easy Chili City Style 1. Slow Cooker Pork Loin (diabetic) 2. Summertime Turkey Burgers 1. Peanut Butter &

More information

CONTENTS. 03 Introduction. 05 Breakfast. 12 Lunch. 13 Dinner

CONTENTS. 03 Introduction. 05 Breakfast. 12 Lunch. 13 Dinner 7 DAY MEAL PLAN CONTENTS 03 Introduction 07 05 Breakfast 0 4 12 Lunch 13 Dinner 2 Introduction One of the best ways to ensure success in your fitness and achieving a lean, healthy body is to plan your

More information

THIS 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

THIS 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 information

Week 1 Recipes. Egg Whites w/potato & Salsa. Breakfast Tacos. Ingredients: Directions: 6 Egg Whites 5 oz Potato 2 tbsp Salsa

Week 1 Recipes. Egg Whites w/potato & Salsa. Breakfast Tacos. Ingredients: Directions: 6 Egg Whites 5 oz Potato 2 tbsp Salsa 28 Day Recipes Week 1 Recipes Egg Whites w/potato & Salsa Breakfast Tacos 5 oz Potato 2 tbsp Salsa Scramble egg whites in non-stick pan with the smallest amount of olive oil needed. Place cooked baked

More information

Healthy Recipes For Everyday Living. Contents

Healthy 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 information

Vegetarian Summertime Menu Plan

Vegetarian 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 information

Shrimp with Avocado Mango Salsa. Overnight Oats Two Ways. Slow Cooker Pork Tacos with Spicy Citrus Slaw. Fried Apple Pancake Rings

Shrimp with Avocado Mango Salsa. Overnight Oats Two Ways. Slow Cooker Pork Tacos with Spicy Citrus Slaw. Fried Apple Pancake Rings 1 All recipes are simple, include ingredients you will recognize and take little culinary talent. Put meat in the freezer that you won t be using for a couple of days and start thawing it the night before.

More information

Week Plan Recipes Week of March 25 - March 31

Week Plan Recipes Week of March 25 - March 31 Week Plan Recipes Week of March 25 - March 3 Scrambled Eggs with Bacon and Vegetables Servings 4 Total Time: 20 minutes Cook Time: 20 minutes Calories 355 Carbohydrate 0g Protein 20g Fat 27g 8 slice(s)

More information

Clean Cut Nutrition Week 1 Approved Recipes

Clean Cut Nutrition Week 1 Approved Recipes Clean Cut Nutrition Week 1 Approved Recipes Clean Cut Detoxing Vegetable Soup 1 onion diced 2 carrots chopped 3 celery stalks chopped 1 cup butternut squash ½ to 1 zucchini, chopped (depending on size)

More information

Bison Chili. Ingredients. Directions

Bison 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 information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 HEALTHY PLAN Healthy Plan Zuppa Toscana Soup

THIS 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 information

Blueberr y Fruit Crumble

Blueberr 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 information

the Community Diabetes Event cook

the Community Diabetes Event cook the Community Diabetes Event cook book appetizers 1 Baked Egg Rolls 3 Cranberry Salsa 5 Greek 7 Layer Dip 7 Strawberry Salsa 9 White Spinach Queso breakfast 11 Banana Protein Pancakes 13 Spinach & Mushroom

More information

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight!

Y OLI OLIY I. WHAT CAN I EAT? 14 meals that are ideal for losing weight! I I I I I I I I TM INGREDIENTS ACTIVE THEIVE, BETTER BD CMPAN WHAT CAN I EAT? 14 meals that are ideal for losing weight! 14 meals that are ideal for losing weight; they can be used on meal days, and several

More information

Your 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. 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 information

Pasta Recipes Created by Nicole Porter Wellness

Pasta 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 information

7 DAY LOW-CARB DIET PLAN

7 DAY LOW-CARB DIET PLAN 7 DAY LOW-CARB DIET PLAN............................................................................................................................................................................................................................

More information

%FMJDJPVT %*"#&5&4 3&$*1&4

%FMJDJPVT %*#&5&4 3&$*1&4 %FMJDJPVT %*"#&5&4 3&$*1&4 :63* &-,"*. Apple Orchard Oatmeal Oatmeal 1 cup cold water 1/2 cup old fashioned rolled oats (steel cut is best) 1 pinch salt (optional) Apple Pie Topping 1 tsp stevia or xylitol#

More information

Plain Greek yogurt Banana, small, sliced Chopped walnuts honey Unsweetened Coffee or tea Water

Plain Greek yogurt Banana, small, sliced Chopped walnuts honey Unsweetened Coffee or tea Water FALL/WINTER WEEK 5 MEAL PLAN Day Menu Item 600 calories 2000 calories Protein/Dairy Protein/ Other carbohydrate Plain Greek yogurt Banana, small, sliced Chopped walnuts honey Unsweetened Coffee or tea

More information

BE GOOD & FEEL DELICIOUS. super tasty recipes

BE GOOD & FEEL DELICIOUS. super tasty recipes BE GOOD & FEEL DELICIOUS super tasty recipes california omelet california omelet INGREDIENTS 2 eggs 1 tablespoon SGF coconut oil 2 slices bacon, cooked and crumbled 1/4 avocado, pit and skin removed 1

More information

Filipino Chicken Adobo with

Filipino Chicken Adobo with Filipino Chicken Adobo with Cauliflower Rice From: http://blog.stuffimakemyhusband.com/2011/06/filipino- chicken- adobo- coconut- cilantro.html Total Time: 50 minutes Cook: 45 minutes Chicken Adobo 4 chicken

More information

All Natural Salsa Burgers Over Leafy Greens. Zesty Spinach Salad with Roasted Chicken. Leftovers from E3. Savory Chicken Salad Wrap.

All 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 information

10 Recipes Picky Eaters Love

10 Recipes Picky Eaters Love 10 Recipes Picky Eaters Love Breakfast Banana Split Oatmeal Bar High Fiber Chocolate Smoothie Bowl Lunch Green Eggs & Ham Bites Pizza Bites Bell Pepper Pizzas Snack Healthy Coconut Fruit Dip Magic Cookies

More information

OPTION 1 OPTION 2 OPTION 3

OPTION 1 OPTION 2 OPTION 3 MENU PLANNER OPTION 1 Breakfast: Apple-Cinnamon Oatmeal 191 Dinner Entrée: Roast Chicken with Cider Gravy 465 and Cranberry Relish Side Dish: Wild Rice with Dried Cranberries and Walnuts 167 Dessert: Pumpkin

More information

COOKBOOK. Recipes brought to you by. Los Rios Community College District. Employees

COOKBOOK. Recipes brought to you by. Los Rios Community College District. Employees COOKBOOK Recipes brought to you by Los Rios Community College District Employees Fall 2014 APPETIZERS & DIPS Greek Nachos with Feta Ingredients 2 pounds tomatoes, seeded and finely chopped 1/2 small red

More information

Almond Crusted Fish. makes 2 servings

Almond Crusted Fish. makes 2 servings Almond Crusted Fish makes 2 servings 1/2 pound mild white fish filets (sole, flounder, orange roughy, etc.) 1/6 cup sliced almonds 1 Tablespoon reduced-fat margarine, melted 1 Tablespoon lemon or lime

More information

Your Meal Plan. Day 1. Day 2 BREAKFAST LUNCH DINNER BREAKFAST. 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. Day 1. Day 2 BREAKFAST LUNCH DINNER BREAKFAST. 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 information

CODE Red - Protein 1-1 serving Orange - Fatty Protein half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable

CODE Red - Protein 1-1 serving Orange - Fatty Protein half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable EASY & HEALTHY MEAL PLAN 1 CODE Red - Protein 1-1 serving Orange - Fatty Protein 0.5 - half serving Yellow - Fat Blue - Carbohydrate Green - Vegetable 1 serving vegetable 1 serving protein 1 serving carbohydrate

More information

SOUPS, SALADS & VEGETABLES

SOUPS, SALADS & VEGETABLES SOUPS, SALADS & VEGETABLES Wrap celery in aluminum foil when putting in the refrigerator and it will keep better. To keep potatoes from budding, place an apple in the bag with the potatoes. 61 Soups, Salads,

More information

Shopping List WEEK 07

Shopping 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 information

March Dinner Ideas. Created by In Balance Pilates

March 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 information

SMALLER FAMILY HEALTHY PLAN DAY 2 DAY 6. Smaller Family Menu Plan Slow Cooker. Plan-Lemon Butter Ground Turkey Cowboy

SMALLER 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 information

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching

Fall 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 information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY Smaller Family Maple Dijon Glazed Chicken

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 SMALLER FAMILY Smaller Family Maple Dijon Glazed Chicken SMALLER FAMILY - 02-08-2019 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Quick Chicken and Broccoli Casserole Smaller Family Chocolate Fruit Dip Smaller Family Slow Cooker Beef and Broccoli Smaller

More information

Breakfast. Snack 1. Lunch. Snack 2. Dinner. & Pecan Breakfast. Mango Oat Smoothie. Mango Oat Smoothie. Grilled Shrimp. One Pan Paleo.

Breakfast. Snack 1. Lunch. Snack 2. Dinner. & Pecan Breakfast. Mango Oat Smoothie. Mango Oat Smoothie. Grilled Shrimp. One Pan Paleo. Mon Tue Wed Thu Fri Sat Sun Pear & Pecan Breakfast Pear Quinoa & Pecan Breakfast Strawberry Quinoa Coconut Overnight Strawberry OatsCoconut Overnight Triple Berry Oats Protein Bowl Spinach Quiche with

More information

Comfort foods are familiar dishes to turn to when you are not feeling well. Eat them when your appetite is poor and every bite counts.

Comfort foods are familiar dishes to turn to when you are not feeling well. Eat them when your appetite is poor and every bite counts. Comfort Recipes Comfort foods are familiar dishes to turn to when you are not feeling well. Eat them when your appetite is poor and every bite counts. Egg Dishes Baked Eggs...2 Egg Omelet with Cottage

More information

6 Italian Soup with Roasted Italian Sausage. 7 Reuben Meatloaf

6 Italian Soup with Roasted Italian Sausage. 7 Reuben Meatloaf BEEF RECIPES TABLE OF CONTENTS 3 Beef and Vegetable Kebabs Beef Enchiladas Beef Lettuce Tacos Beef Stew 4 Black Bean and Beef Chili with Cilantro, Lime and Avocado Salsa Black Bean, Steak and Avocado Salad

More information

SKILLET CHEESY CHICKEN AND VEGGIE RICE Total Time: 15 minutes

SKILLET 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 information

THIS 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

THIS 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 information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 4 DAY 7 DAY 5 DAY 6 SMALLER FAMILY HEALTHY PLAN

THIS 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 information

BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES

BABY 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 information

Total-Body Transformation Challenge

Total-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 information

MEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains.

MEATLESS MEALS. Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. MEATLESS MEALS Spray your plastic containers with nonstick cooking spray before pouring in tomato-based sauces and there won t be any stains. 129 What Makes Beans, Peas, and Lentils So Good to Eat? They

More information

Breakfast Recipes! Low Carb Pancakes! Serves 2! Ingredients:! 2 scoops of Vanilla protein! ½ C Smart Flour or flax meal! 2 Tbsp water! 2 eggs!

Breakfast Recipes! Low Carb Pancakes! Serves 2! Ingredients:! 2 scoops of Vanilla protein! ½ C Smart Flour or flax meal! 2 Tbsp water! 2 eggs! Breakfast Recipes Low Carb Pancakes Serves 2 Ingredients: 2 scoops of Vanilla protein ½ C Smart Flour or flax meal 2 Tbsp water 2 eggs Instructions: 1. Combine ingredients in a bowl. 2. In a non-stick

More information

Table 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 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 information

Week 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices.

Week 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices. Week 4 Recipes Quinoa Chia Spiced Breakfast bowl 1 cup quinoa cooked quinoa o Quinoa Tip: You can use a pre-cooked quinoa. Trader Joes has a great one. Or make quinoa night before (note you need to soak

More information

Shopping List WEEK 02

Shopping 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 information

Pink Party Salad. Ingredients. Directions. Nutrition Information. Makes: 6 servings

Pink Party Salad. Ingredients. Directions. Nutrition Information. Makes: 6 servings Pink Party Salad Makes: 6 servings 4 potatoes (washed and cut in half) 3 cups beets, cooked (peeled and diced) 1 cup peas, green, fresh or frozen 3 eggs, hard boiled 1 apple 1 teaspoon lemon juice 2 tablespoons

More information

Blackened Fish with Strawberry Kiwi Salsa. Vegetable and Goat Cheese Phyllo Pie

Blackened Fish with Strawberry Kiwi Salsa. Vegetable and Goat Cheese Phyllo Pie Blackened Fish with Strawberry Kiwi Salsa Vegetable and Goat Cheese Phyllo Pie BLACKENED FISH WITH STRAWBERRY KIWI SALSA For the Blackened Fish: 4-4 oz fillet fish (4 ounces each; flaky white fish like

More information

Perfect Meal Plans. Week 45

Perfect Meal Plans. Week 45 Perfect Meal Plans Week 45 Meal Plan Breakfast Day Lunch Broccoli and Goat Cheese Omelet A45 Day 2 Day 3 Breakfast Egg Salami Roll Ups with Sliced Peaches Week 45 Dinner Shrimp and Cabbage Cakes and Cilantro

More information

Refresh & Rejuvenate

Refresh & 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 information

MEAT, POULTRY & SEAFOOD

MEAT, POULTRY & SEAFOOD MEAT, POULTRY & SEAFOOD A roast with a bone in will cook faster than a boneless roast. The bone carries the heat to the inside more quickly. 110 Meat, Poultry, and Seafood Keep raw meat, poultry and seafood

More information

Week 3 Meals. Classic Omelet with Mushrooms and Bacon DAY 1. Serves 1 Prep time: 10 minutes Cook time: 30 minutes

Week 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 information

Eating for Happiness Program. Created by In Balance Pilates

Eating for Happiness Program. Created by In Balance Pilates Eating for Happiness Program Created by In Balance Pilates Eating for Happiness Program In Balance Pilates Enjoy our plan for Eating for Happiness! Get more ideas and resources when you sign up at www.inbalancepilates.ca

More information

THIS 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

THIS 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 information

15 MUST DINNER RECIPES HAVE BY SAM AHEAD OF THYME

15 MUST DINNER RECIPES HAVE BY SAM AHEAD OF THYME 15 MUST HAVE DINNER RECIPES BY SAM AHEAD OF THYME INTRODUCTION Hi, I'm Sam! Welcome to the family! As an official subscriber, you will now get first-hand, exclusive updates on all our new recipes delivered

More information

Oriental Chicken Tenders Curried Peanut Chicken

Oriental Chicken Tenders Curried Peanut Chicken Oriental Chicken Tenders Curried Peanut Chicken 1 c. soy sauce 1/3 c. sugar 4 tsp. vegetable oil 1 1/2 tsp. ground ginger 1 tsp. five spice powder 2 bunches green onion 16 chicken tenders (approx. 2 lbs.)

More information

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 STANDARD PLAN Turkey Mexican Casserole

THIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 4 DAY 7 DAY 6 STANDARD PLAN Turkey Mexican Casserole STANDARD PLAN - 08-03-2018 THIS WEEK'S MENU: DAY 1 Turkey Mexican Casserole DAY 2 Standard Family Pina Colada Chicken Salad DAY 3 Standard Family Apricot Mustard Glazed Salmon Chocolate Banana Bread DAY

More information

CONVENIENCE RECIPES. Your Favorite Berries, Fruit & Nuts

CONVENIENCE RECIPES. Your Favorite Berries, Fruit & Nuts CONVENIENCE RECIPES Toast with Almond Butter 1 slice Ezekiel 4:9 Sprouted Whole Grain Bread (substitute other whole grain bread-3 grams fiber/slice) 1 tablespoon Almond Butter 1 small Banana Toast the

More information

Get Your Awesome On! Meal Plan and Recipes Week 1 1

Get Your Awesome On! Meal Plan and Recipes Week 1 1 Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad

More information

Cityline 2017 Weight Loss Challenge: 7-day meal plan #3

Cityline 2017 Weight Loss Challenge: 7-day meal plan #3 Cityline 2017 Weight Loss Challenge: 7-day meal plan #3 Day 1 Monday Blueberry porridge ½ cup steel cut oats, cooked ½ cup blueberries 1 tablespoon ground flax seeds 1 tablespoon hemp hearts Method: Cook

More information

Help Your Diabetes: Menu & Recipes for Week 20

Help Your Diabetes: Menu & Recipes for Week 20 Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 20 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Cream of Buckwheat* 2 Scrambled Eggs Artichoke Hearts Bell

More information

Apple Cinnamon Pancakes

Apple Cinnamon Pancakes Pumpkin Oatmeal Breakfast Smoothie 1/4 cup dry rolled oats 3/4 cup almond milk 1/2 cup pumpkin puree 1 frozen banana 1/2 teaspoon ground cinnamon 1/4 teaspoon ground ginger 1/4 teaspoon vanilla extract

More information

2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2

2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 Throughout the 2019 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the second one enjoy! MONDAY DAY

More information

Cucumber Yogurt Dip. Nutrient Totals Per Serving: Calories 100 Total Fat 1.5 g Saturated Fat 1 g Sodium 120 mg Protein 6 g

Cucumber Yogurt Dip. Nutrient Totals Per Serving: Calories 100 Total Fat 1.5 g Saturated Fat 1 g Sodium 120 mg Protein 6 g Cucumber Yogurt Dip Serving Size: 1/6 of recipe Yield: 6 servings 2 large cucumbers 2 cups plain yogurt, low-fat ½ cup sour cream, non-fat 1 tablespoon lemon juice 1 tablespoon fresh dill 1 garlic clove,

More information

POULTRY & PORK RECIPES

POULTRY & PORK RECIPES POULTRY & PORK RECIPES TABLE OF CONTENTS 3 Baked Pork Chops with Apple Topping Basil Chicken Packets Baked Italian Chicken Parmigiana Buffalo Chicken Wrap Chicken Breakfast Burrito Braised Chicken with

More information

This book contains material protected under International and Federal Copyright Laws and Treaties. All rights reserved. Copyright 2016 by Dan Clay.

This book contains material protected under International and Federal Copyright Laws and Treaties. All rights reserved. Copyright 2016 by Dan Clay. 1 Disclaimer Limits of Liability / Disclaimer of Warranty This manual is designed to provide information in regard to the subject matter covered. It is provided with the understanding that the publisher

More information

Flourless Pumpkin Muffins

Flourless Pumpkin Muffins Flourless Pumpkin Muffins 12 350 F 27 min. 1 cup pumpkin puree 1/2 cup pure maple syrup 2 eggs 1 tbsp. vanilla extract 1/4 cup melted coconut oil 1/4 cup unsweetened vanilla almond milk 2 1/4 cups rolled

More information

Shopping List WEEK 11

Shopping 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 information

Servings 4 Calories 230 ORANGE CHICKEN NUGGETS

Servings 4 Calories 230 ORANGE CHICKEN NUGGETS New Recipes for May ROASTED PEPPER BULGAR SALAD Salad 1 cup water 2 cups orange juice 2 cups bulgar 1 red bell pepper 1 yellow bell pepper 1 orange bell pepper 1 medium cucumber 1 large tomato ¼ cup basil

More information

Lioness. Meal Plan PHASE 1. Week 2. The Betty Rocker Inc. All Rights Reserved Page!1

Lioness. Meal Plan PHASE 1. Week 2. The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan PHASE 1 Week 2 The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan Phase 1, Week 2 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker Inc. All Rights Reserved Page!2

More information

Avocado Toast with Garbanzo Beans

Avocado 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 information

Steak Quesadillas with Avocado Sauce and Tomato Salad 9 net carbs per quesadilla 1.5 lbs beef eye round roast 2 Tbsp olive oil 1 Tbsp chili powder Kos

Steak Quesadillas with Avocado Sauce and Tomato Salad 9 net carbs per quesadilla 1.5 lbs beef eye round roast 2 Tbsp olive oil 1 Tbsp chili powder Kos VitalMeals Week 3 Steak Quesadillas with Avocado sauce and Tomato Salad Spicy Kale Stuffed Chicken Breasts Cauliflower "Mashed Potatoes" Parmesan Chicken Dry Rubbed Flank Steak Spinach Salad Miso Ginger

More information

Your 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. 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 information

Spring Recipes. Hummus Vegetable Snacks. Fruit Salad. Ingredients. Directions. Ingredients. Directions

Spring Recipes. Hummus Vegetable Snacks. Fruit Salad. Ingredients. Directions. Ingredients. Directions Fruit Salad 1 pint strawberries sliced 5 kiwis sliced 5 oranges peeled and diced 2 grapefruit peeled and diced 12 ounces blueberries 1 cup Mint chopped and divided 1/2 cup Orange juice (or juice from 1

More information

Summer Recipes SWISHY, FISHY TASTY TUNA BURGERS

Summer Recipes SWISHY, FISHY TASTY TUNA BURGERS Summer Recipes SWISHY, FISHY TASTY TUNA BURGERS 2 5OZ. Cans of tuna in water 1/4 Cup Nonfat mayo 3 TBS. Nonfat mayo 1/2 TBS. Mustard 1/4 Cup Chopped green onions 1 Egg white 1/2 Cup breadcrumbs Whole wheat

More information

Club. Week Two. Elisa Prout OnceAWeekCooking.com

Club. Week Two. Elisa Prout OnceAWeekCooking.com Club Week Two Elisa Prout OnceAWeekCooking.com Onceaweekcooking.com NOTICE: You DO NOT Have the RIGHT to reprint or Resell this Report! You Also MAY NOT Give Away, Sell or Share the Content Herein If you

More information

THIS 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

THIS 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 information

Serve soup in bowls or a large tureen. Before serving, top with freshly ground pepper and fried sage leaves. Serves 12.

Serve soup in bowls or a large tureen. Before serving, top with freshly ground pepper and fried sage leaves. Serves 12. Curried Butternut Squash Soup With Fried Sage Leaves ¼ cup butter 1 sweet yellow onion, chopped 3 garlic cloves, minced ¼ cup minced fresh-peeled ginger 2 medium-sized butternut squash, peeled, deseeded

More information

7 Day Meal plan. Breakfast. Crustless mini quiches recipe Serve with 1 pc whole grain toast and 1 fruit. Lunch. Spicy Tuna Wraps.

7 Day Meal plan. Breakfast. Crustless mini quiches recipe Serve with 1 pc whole grain toast and 1 fruit. Lunch. Spicy Tuna Wraps. Bell Pepper Egg-in-ahole Serve with 1 pc whole grain toast and 1 fruit 7 Day Meal plan Fri 1 Sat 2 Sun 3 Mon 4 Tue 5 Wed 6 Thu 7 Bell Pepper Egg-in-ahole Serve with 1 pc whole grain toast and 1 fruit Bell

More information

QUICK & EASY PALEO RECIPES FOR EVERY OCCASION

QUICK & EASY PALEO RECIPES FOR EVERY OCCASION QUICK & EASY PALEO RECIPES FOR EVERY OCCASION Breakfast Chipotle Scrambled Eggs 4 eggs 4 tomatoes, chopped 2 cloves of minced garlic 1 chopped small white onion 1 pitted and chopped green bell pepper 2

More information

Mediterranean. Recipe Collection

Mediterranean. Recipe Collection Mediterranean Recipe Collection Greek Salad This healthy salad comes straight from the islands of Greece. This tasty Greek salad is a classic Mediterranean diet recipe that s easy and delicious. 3 Tbsp

More information