Dave s Meal Plan Week 3

Transcription

1 Dave s Meal Plan Week 3 DAY 15 BREAKFAST: Spinach, Onion, and Goat Cheese Omelette 1/4 medium Onion 2 tbsp. dairy free butter 1 large Handful of Spinach 3 large Eggs 2 tbsp. dairy free milk 1 oz. Goat Cheese 1 medium Spring Onion (Garnish) Salt and pepper to Taste SNACK: 1 whole avocado drizzled with 1 teaspoon of olive oil sprinkled with salt LUNCH: Portabello Pizza. 1 large Portobello Mushroom Caps 1 medium Tomato 1oz. goats Cheese 1 teaspoon Fresh Chopped Basil 1 tbsp. Olive Oil Salt and Pepper to Taste 1. Scrape out the innards of the mushrooms and continue scraping the meat out until you are left with just the mushroom shell. 2. Turn oven to broil and coat tops of all mushrooms with about 2 tbsp. olive oil. Rub the oil in and season with salt and pepper. 3. Broil mushrooms for about 4 5 minutes, flip them over, and repeat the process. 4. Slice tomato thin Lay tomato on to mushrooms and add fresh basil on top. 5. Place goats cheese on to each pizza. Broil again for 2 4 minutes, or until cheese has melted and starts to brown. 6. Remove and let cool. SNACK: Cucumber Spinach Smoothie 2 handfuls Spinach 2.5 oz. Cucumber, peeled and cubed

2 7 ice Cubes 1 cup Coconut Milk (from carton) 12 drops Liquid Stevia 1 2 tbsp. Coconut oil Blend DINNER: Thai Chicken Zoodles 1/2 tsp. Curry Powder 3.5 oz. Chicken Thigh 1 tbsp. avocado oil 1 tbsp. Coconut Oil 1 stalk Spring Onion 1 clove Garlic 1 large Egg 1.4 oz. Bean Sprouts 3.5 oz. Zucchini 1 tsp. Coconut Aminos 1/2 tsp. Oyster Sauce 1/8 tsp. White Pepper 1 tsp. Lime Juice Red Chilies, chopped Salt and Pepper to Taste Marinate Chicken with Curry Powder and Salt and Pepper. While waiting, prepare the sauce by combining coconut aminos, Oyster Sauce, and White Pepper. Finely chop Spring Onion and Garlic and make Zoodles out of Zucchini can use a spiralizer or just chop into slices. Fry the Chicken with avocado oil until brown. Slice to bite sized pieces. With the same pan on high heat, add Coconut oil. Saute chopped Spring Onion until fragrant. Then add in chopped Garlic. After that, crack an Egg and scramble. Brown the egg slightly. Add Bean Sprouts and Zoodles and mix in the sauce. Thicken the sauce a bit. Then add in fried Chicken pieces and stir. Garnish with chopped Red Chilies and squeeze Lime Juice. Serve! DAY 16 BREAKFAST Vanilla Avocado smoothie

3 1/2 Avocado 1 tbsp. almond butter 1 cup unsweetened vanilla almond milk dash of cinnamon splash of vanilla extract or sugar free vanilla syrup 3/4 cup of ice no carb liquid sweetener to taste Blend until smooth SNACK Bell peppers and hummus 1 Large Bell pepper 2 Tablespoons of hummus plain LUNCH Tomato and goats cheese salad 1 1/2 plum tomato Basil Fresh 2 1/2 tbsp, chopped Onions Raw 1/2 cup, chopped Tomatoes Red 1 cup cherry tomatoes Goat s cheese 1/2 cup, shredded Dressing Balsamic vinegar 2 tsp Olive oil Salad or cooking 2 tbsp Pepper Spices, black 1/2 dash Salt Table 1/2 dash SNACK Avocado 1 whole avocado with a pinch of Himalayan sea salt

4 DINNER Grilled chicken and vegetables 1/2 chicken breast Italian dressing Salad dressing, Full fat 1/4 cup Green bell pepper Sweet, large Red bell pepper Sweet, raw 1/4 large Zucchini Summer squash, includes skin 1/4 large Combine all ingredients and bake in the oven DAY 17 BREAKFAST: Chocolate Blackberry smoothie 7 Ice Cubes 1 cup Unsweetened Coconut Milk 1/4 cup Blackberries 2 tbsp. Cocoa Powder 12 drops Liquid Stevia 1 2 tbsp. Coconut oil SNACK 8 Pecans LUNCH: Keto salad 2 oz. Mixed Greens 3 tbsp. Pine Nuts, roasted 2 tbsp olive oil 8 olives Salt and Pepper to taste 1. Cook the bacon in a pan until nice and crisp. 2. Crumble and add to salad with the rest of the ingredients. 3. Shake and Serve. SNACK: Red Peppers dipped in hummus 1 whole red peppers cut into slices

5 2 Tbsp. of hummus And Celery stick with almond butter 2 Celery sticks with 2 Tbsp almond butter DINNER: Chicken sausage stir fry (SERVES 2) 3 Chicken Sausages 2 Cups Broccoli Florets 2 Cups Spinach 1/3 Cup Tomato Sauce 1 Tbsp dairy free Butter 1 tsp. Minced Garlic ¼ tsp. Pepper ¼ tsp. Red Pepper Flakes ¼ tsp. Kosher Salt With a side of avocado ( 1 whole) 1. Slice the Chicken Sausages. 2. Start to boil water on the stove. While that is happening, add your sausage to a pan on high heat. 3. Add your broccoli to the boiling water and cook for 3 5 minutes depending on how you like it done. 4. Stir your sausages until they brown on both sides. 5. Move your sausages to one side of the pan, then add the butter. Put your garlic in the butter and let it sauté for 1 minute. 6. Mix everything together and then add your broccoli. 7. Pour in the tomato sauce, red wine, and add red pepper flakes. 8. Mix together, add your spinach with salt and pepper and let it cook down. Simmer this for 5 10 minutes. DAY 18 BREAKFAST: Cucumber Spinach Smoothie 2 handfuls Spinach 2.5 oz. Cucumber, peeled and cubed

6 7 ice Cubes 1 cup Coconut Milk (from carton) 12 drops Liquid Stevia 1 2 tbsp. Coconut oil Blend SNACK: Celery dipped in Almond butter 2 tbsp Almond butter 2 stalks LUNCH: Portabello Pizza 2 large Portobello Mushroom Caps 1.5 medium Tomato 2 oz. goats Cheese 1 tablespoon Fresh Chopped Basil 2 tbsp. Olive Oil Salt and Pepper to Taste SNACK: 1 whole avocado drizzled in 1 teaspoon of olive oil sprinkled with salt DINNER : Mince stuffed bell peppers 1/3 lbs. Ground Beef 1 Bell Peppers 1.5 Tbsp. Olive Oil 1/4 Tbsp. Soy Sauce 1/4 Tbsp. Minced Garlic 1/2Tbsp. Sugar Free Ketchup ½ tsp. Oregano 3/4 tsp. Worcestershire 1 tsp. Hot Sauce 1/4 tsp. Ground Black Pepper 1. Add all your ground beef, oil, and spices into a Ziploc bag. mix them well until all ingredients are combined. 2. Marinate this in the fridge for 3 hours.(optional)

7 3. Get a pot of salted water boiling on the stove, and while it is coming up to a boil, take out the core of the peppers. 4. Blanch the peppers by boiling them for 3 minutes and then removing them from the water to dry. 5. Preheat your oven to 350F 6. Stuff the peppers with beef mixture. 7. Cook the peppers for 50 minutes, or until the meat inside is medium temperature. 8. Add dairy free cheese on the top of the peppers and broil them, or broil them naked to get a char on the top. DAY 19 BREAKFAST: Chocolate Blackberry smoothie 7 Ice Cubes 1 cup Unsweetened Coconut Milk 1/4 cup Blackberries 2 tbsp. Cocoa Powder 12 drops Liquid Stevia 1 2 tbsp Coconut oil SNACK 8 Olives LUNCH: LUNCH: Spiced Pumpkin soup ( THIS SERVES 2 people) 1 1/2 cups Chicken Broth 1 cup Pumpkin Puree 4 tbsp. dairy free Butter 1/4 medium Onion, chopped 2 cloves Roasted Garlic, minced 1/2 tsp. Salt 1/2 tsp. Pepper 1/2 tsp. Freshly Minced Ginger 1/4 tsp. Cinnamon 1/4 tsp. Coriander

8 1/8 tsp. Nutmeg 1 Bay Leaf 1/2 cup dairy free cream SNACK 8 Pecans DINNER Slow cooked meat with lettuce cups 150g slow cooked meat (5.3 oz) Any 1 small head crunchy lettuce (100g / 3.5 oz) With Simple tomato salad 1 cup cherry tomatoes (150g / 5.3 oz) 1 medium spring onion (15g / 0.5 oz) 1 tbsp. freshly chopped basil (or 1 tsp dried) 1 tbsp. extra virgin olive oil pink Himalayan salt to taste Day 20 BREAKFAST Zucchini hash brown Whole, fresh eggs 1 small Garlic powder 1/2 tsp Onion powder Black Pepper Table salt 1 dash Olive oil Salad or cooking ½ tbsp Zucchini cooked, boiled, drained ½ cup With a side of 8 Pecan nuts

9 LUNCH: Goats cheese and veggie salad Romaine or cos, raw 2 cup shredded 1/2 cup cherry tomatoes Low fat balsamic vinaigrette Goats cheese 3 cubic inch SNACK: 2 Celery sticks and 2 tbsp. almond butter DINNER: Honey Mustard Chicken Sausage Kebabs with leettuce Light mayonnaise 1/4 tbsp Smoked Sausage (any meat) 1 link Dijon mustard 1 1/2 tbsp Red bell pepper Sweet, raw 1 medium Honey 1/2 tbsp Coconut milk 1 tbsp PREPARATION: Cut each sausage into 6 pieces. Slice each bell pepper into 6 large pieces (and potentially cut each piece in half again short ways if it makes them stay on the skewers easier). 2 Whisk mustard, honey, and mayonnaise in small bowl to blend. Thread 3 sausage pieces alternatively with 3 pepper slices onto each of 8 skewers and place on baking sheet. Brush with milk; sprinkle with salt and pepper. 3 Grill skewers until vegetables are lightly charred and crisp tender and sausage is heated through, turning occasionally and brushing with mustard mixture during last 1 or 2 minutes, about 8 minutes total. 4 Arrange skewers on platter. Brush with any remaining mustard mixture. SIDE: Lettuce 1 cup chopped Olive oil 1/2 tbsp Day 21 Breakfast : Peanut butter pancakes 2Tbsp. Dairy free milk (Almond or coconut) 2Tbsp. Golden ground Flaxseed

10 1 Large Eggs 1Tbsp. Peanut Butter 1/4 tsp. Baking Powder Avocado oil 1. Mix all ingredients together in a bowl and fry on either side for 1 2 mins with little oil SNACK: Red Peppers dipped in hummus 1 whole red peppers cut into slices 2 Tbsp. of hummus And Celery stick with almond butter 2 Celery sticks with 2 Tbsp almond butter LUNCH: Turkey salad 1 serving cooked turkey breast grilled 150g / 5.3 oz. 1 small head crunchy lettuce (100g / 3.5 oz) 2 hard boiled eggs 1 spring onion pink Himalayan salt 2 tablespoon olive oil SNACK: 1 whole Avocado DINNER: Pan roasted trout with braised broccoli 1 medium fillet salmon or trout (150g / 3.5) roasted on 1 tbsp ghee pink Himalayan salt and pepper (black or cayenne) to taste 2 cups steamed / boiled broccoli, seasoned with a splash of lemon juice and 1 tbsp extra virgin olive oil (180g / 6.4 oz)