ENTERTAINING P3tolife.com. Rayzel Lam BBQ M enu
B BQ Entertaining menu pg# Strategic Tips...4 Total Calories per Serving...5 Recipe Grid...6 List of Recipes...7 Menu Prep...8 Grocery List...9 Recipes: Recipe # 1. Low Carb Coleslaw...11 2. Grain Free Biscuits...13 3. Lemon Herb Grilled Pork Chops...15 4. Roasted Veggie Salad w/ Herbed Vinaigrette...17 5. Mint Chocolate Chip Ice Cream Cake...19 Calories per ingredient for Each Recipe...21 BBQ Entertaining Menu p3tolife.com - Rayzel Lam
BBQ Entertaining Menu p3tolife.com - Rayzel Lam 3
STRATEGIC TIPS for Eating an Entertainment Meal While On P3 (WITHOUT MAJOR GAINS) Eating a special meal like this (I m calling it a let-loose meal) whether it s at a restaurant, a meal your friends or family prepared, or made specially by you, will almost always mean you ll want to consider your eating options before, during, and after such a meal. Even with this special P3toLife version. What s different: let-loose meal vs regular daily life eating: Most social gatherings will involve a significantly higher calorie intake for the meal, as well as likely much higher carb intake, than you would usually consume for 1 meal. That s just how it is once you consider either the number of courses, or the ingredients and servings used for the recipe; and usually it s lots of both! While I have done my very best to deliver an entertaining level meal that carefully considers the calories and ingredients and indeed it uses only Phase 3 allowed ingredients, it is STILL quite a few more calories than you would eat in a normal P3tolife daily meal. BBQ MEAL: 742 calories 44g protein 34g carbs 23g NET carbs 44g fat Please for the love of all the hard work you ve put in this far, see my detailed article/video series on the P3tolife site called: STRATEGIES FOR LETTING LOOSE P3toLife.com/strategies (also in the PDF downloads section) Here, I discuss SPECIFICALLY, WITH EXAMPLES, how you can handle these types of meals without causing yourself trauma. It s worth a look because it s these very types of meals that start the initial rock-downthe-mountain that leads into a full blown landslide of giving up/gaining weight. This does NOT need to happen. You CAN eat a let-loose meal without falling apart. At the same time, you can t expect to change nothing else in your life before/during/after and have a major indulgence, without having an effect on your body. The strategies series will show you how I go about planning or correcting to keep it all in balance. BBQ Entertaining Menu p3tolife.com - Rayzel Lam 4
Total Calories per serving RECIPE CALORIES Low Carb Coleslaw Total Calories: 90cal Protein: 1g Carb: 4g Net Carb: 3g Fat: 2g Grain Free Biscuits Total Calories: 139cal Protein: 7g Carb: 5g Net Carb: 2g Fat: 11g Lemon Herb Grilled Pork Chops Roasted Veggie Salad w/ Herbed Vinaigrette Mint Chocolate Chip Ice Cream Cake TOTAL MACROS PER P3TOLIFER SERVING: Total Calories: 245cal Protein: 31g Carb: 2g Net Carb: 2g Fat: 12g Total Calories: 135cal Protein: 4g Carb: 16g Net Carb: 11g Fat: 7g Total Calories: 133cal Protein: 2g Carb: 8g Net Carb: 5g Fat: 12g Total Calories: 742cal Protein: 44g Carb: 34g Net Carb: 23g Fat: 44g BBQ Entertaining Menu p3tolife.com - Rayzel Lam 5
BBQ ENTERTAINING MENU Low Carb Coleslaw Grain Free Biscuits Lemon Herb Grilled Pork Chops Roasted Veggie Salad w/ Herbed Vinaigrette BBQ Entertaining Menu Mint Chocolate Chip Ice Cream Cake p3tolife.com - Rayzel Lam
BBQ Entertaining... Menu AppetizerS: 1. Low Carb Coleslaw Main Course: 2. Grain Free Biscuits 3. Lemon Herb Grilled Pork Chops 4. Roasted Veggie Salad w/ Herbed Vinaigrette Dessert: 5. Mint Chocolate Chip Ice Cream Cake BBQ Entertaining Menu p3tolife.com - Rayzel Lam 7
BBQ Menu Prep 1 2 3 4 (x) number indicates which recipe this goes with - just tap to go there! 2 days before meal A. Prepare the Mint Chocolate Ice Cream Cake, wrap tightly in plastic wrap, and freeze. (5) Day before A. Prepare the Low Carb Coleslaw. Store in an airtight container or cover tightly with plastic wrap and refrigerate. (1) B. Prepare the Herbed Vinaigrette for the Roasted Veggie Salad. (4) C. Prepare the marinade for the pork chops and begin marinating the night before. (3) Day of A. Chop all of the vegetables for the Roasted Veggie Salad. (4) B. Bake the Grain Free Biscuits (2) About an hour before dinner A. Roast the veggies for the salad, toss with the vinaigrette, cover and store at room temp. (4) B. Grill the pork chops and cover with aluminum foil. (3) C. After the veggies are done roasting, turn the oven off and place the biscuits and pork chops in the oven to keep warm. (2,3) *Remember to pull the ice cream cake out at least 10 minutes before serving to allow to soften slightly. BBQ Entertaining Menu p3tolife.com - Rayzel Lam 8
BBQ Entertaining Menu Grocery List Note 1: The number at the end of each ingredient is the recipe number it s used in. Note 2: The groceries listed here are enough to make each recipe as written, which is designed to serve 6. You can also double the various recipes depending on if you see your guests eating a larger serving of a dish than the recipe indicates- I figure with guests it s better to have extra than not enough! Produce VEGGIES 2 zucchini (4) 2 yellow squash (4) 1 large head cauliflower (5) 1 pack cherry tomatoes (4) Handful baby spinach (5) 1 (14 oz) package coleslaw mix (1) 1 1/2 lb green beans (4) FRESH HERBS 1 head garlic (2) 1 bunch fresh parsley (4) FRUIT 2 large lemons (3) specialty OFTEN BEST TO GET ONLINE (clickable below) OR LOCAL HEALTH FOOD / ORGANIC STORE 2 tbsp cocoa powder (5) 1/4 cup mayonnaise (1) 1/4 cup nutritional yeast (2) 1 tbsp peppermint/spearmint extract (5) 2 tbsp Swerve (1,4,5) 4 tbsp sugar-free dark chocolate OR cocoa nibs (5) dairy 5 tbsp butter (2,5) 4 egg whites (2) BBQ Entertaining Menu Baking 1 1/4 cup almond flour (2,5) 2 tbsp apple cider vinegar (1) 3 tbsp balsamic vinegar (4) 1 tbsp Dijon mustard (4) 1/2 cup unsweetened coconut flakes (5) 4 tbsp olive oil (3,4) Olive oil spray (4) DRIED SPICES 1 1/2 tsp basil (3,4) 2 tsp celery seed (1) 1 tsp garlic powder (2) 1 tsp dried parsley and/or dried chives (2) 1 tsp oregano (3) 1/2 tsp thyme (3,4) proteins (6) 5 oz pork chops (3) Ethnic 1 cup coconut milk (5) p3tolife.com - Rayzel Lam 9
BBQ Entertaining Menu p3tolife.com - Rayzel Lam 10
Low-Carb 1 Coleslaw Ingredients 1 (14 oz) package coleslaw mix (about 6 cups) 1/4 cup mayonnaise (such as Primal Kitchen brand) 2 tbsp apple cider vinegar 1 tbsp Swerve 2 tsp celery seed Pinch of salt What to Do 1 COMBINE the mayonnaise, apple cider vinegar, Swerve, celery seed, and salt in a large bowl and whisk until smooth. 2 ADD the coleslaw mix to the bowl and toss until well coated with the dressing. 3 COVER and refrigerate for at least 2-3 hours. Per serving: 1 cup 90 cal - 1 protein - 2 fat - 4 carbs - 3 net carbs Yields: 6 cups BBQ Entertaining Menu p3tolife.com - Rayzel Lam 11
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BBQ Entertaining Menu p3tolife.com - Rayzel Lam 13 rain Free 2 Ingredients 3/4 cup almond flour 1/4 cup nutritional yeast Pinch of salt 1 tsp garlic powder 1 tsp dried parsley or chives (optional) 2 tbsp cold butter, cut into small cubes 4 egg whites What to Do Biscuits 1 PREHEAT oven to 400 F. Grease a baking sheet with a bit of butter or spray with non-stick cooking spray. Combine the almond flour, nutritional yeast, salt, garlic powder, and dried parsley/chives (if using) in a large bowl and mix well. 2 3 DISTRIBUTE the cold, cubed butter over the top of the almond flour mixture and begin mixing it in using a fork or pastry cutter. (You can also use your hands, but this will cause the butter to melt, so work quickly.) Continue mixing until the mixture resembles coarse sand. Place in the freezer to keep cold while you prepare the egg whites. PLACE the egg whites in a large bowl and beat with an electric mixer until stiff peaks form. Slowly sprinkle the almond flour mixture over the egg whites while folding gently. Once combined, drop 6 large spoonfuls of the mixture onto the prepared baking sheet and bake for 10-12 minutes, until golden brown. Serve warm. Per serving: 1 biscuit 139 cal - 7 protein - 11 fat - 5 carbs - 2 net carbs Yields: 6 biscuits
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BBQ Entertaining Menu p3tolife.com - Rayzel Lam 15 Lemon Herb 3 Grilled Pork Chops Ingredients 6 (5 oz) pork chops Juice and zest of 2 large lemons 1 tbsp olive oil 2 cloves garlic, minced 1 tsp salt 1/2 tsp pepper 1 tsp oregano 1 tsp basil 1/2 tsp thyme What to Do 1 PLACE the pork chops in a large ziptop bag. Combine the lemon juice, zest, olive oil, minced garlic, and spices in a small bowl and mix until well combined. Pour the marinade over the pork chops, seal, and refrigerate for 2-3 hours. 2 3 PREHEAT the grill and coat the grates with non-stick cooking spray. Grill the pork chops for about 3-5 minutes per side (depending on the thickness), until the internal temperature reaches 145 F. (Alternatively, the pork chops can be cooked in a large skillet for 3-5 minutes per side or baked in the oven at 350 F for 25-30 minutes.) REMOVE from the grill and allow to rest for about 3 minutes before serving. Per serving: 1 pork chop 245 cal - 31 protein - 12 fat - 2 carbs - 2 net carbs Yields: 6 pork chops
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4 Roasted Veggie Salad w/ Herbed Vinaigrette Ingredients 1 1/2 lb green beans 2 medium zucchini 2 yellow squash 2 cups halved cherry tomatoes Olive oil spray (such as Bertolli 100% Extra Virgin Olive Oil Spray) 3 tbsp olive oil 3 tbsp balsamic vinegar 1 tbsp Dijon mustard 1 tsp Swerve 1/2 tsp sea salt 1/2 tsp pepper 1/2 tsp oregano 1/2 tsp basil 1/4 tsp thyme 3 tbsp finely chopped fresh parsley, for garnish What to Do 1 2 3 4 PREHEAT oven to 425 F. Prepare 2 large baking sheets with olive oil spray. Trim the ends from the green beans. Cut the zucchini and squash in half lengthwise and slice into half moons about 1/4 thick. EVENLY spread the green beans onto one baking sheet and the zucchini and squash onto another. Transfer to the oven and roast for about 30 minutes, until tender and lightly browned. While the veggies are roasting, prepare the vinaigrette by combining the olive oil, balsamic vinegar, Dijon mustard, Swerve, salt, pepper, and dried herbs in a small mason jar or plastic container. Shake vigorously until well combined. REMOVE the veggies from the oven and place in a large bowl. Add the halved cherry tomatoes and vinaigrette and toss until well combined. TRANSFER to a large, shallow serving bowl or dish and garnish with chopped parsley. Salad is best served warm or at room temperature. Per serving: 1/6 of salad 135 cal - 4 protein - 7 fat - 16 carbs - 11 net carbs Yields: 6 servings BBQ Entertaining Menu p3tolife.com - Rayzel Lam 17
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BBQ Entertaining Menu p3tolife.com - Rayzel Lam 19 Mint Chocolate Chip 5 Ice Cream Cake Ingredients CRUST 1/2 cup almond flour 1/2 cup unsweetened, shredded coconut 2 tbsp cocoa powder 3 tbsp butter, melted 2 tbsp Swerve Optional: 1/32 tsp stevia 1 small scoop that comes in powdered stevia bottles (if you like a sweeter crust and your guests are okay with stevia flavor) FILLING 6 cups roughly chopped cauliflower (about ½ pieces) - about 1 lb 1 cup coconut milk 1/2 cup Swerve 1 tbsp peppermint or spearmint extract Small handful of baby spinach 4 tbsp chopped, sugar-free dark chocolate (such as Lily s brand) OR cacao nibs What to Do 1 2 3 4 USE a 6-7 nonstick springform pan. Cut a parchment paper circle for the bottom using the bottom of the pan as a guide and line the bottom of the pan with the parchment circle. If you do not have a pan that small, a plastic storage container or bowl of roughly that size can be used. FOR THE CRUST, combine the almond flour, shredded coconut, cocoa powder, swerve, optional stevia, and melted butter in a small bowl. Mix until well combined and press into the bottom of the prepared pan. Place the crust in the freezer until ready to fill. FOR THE FILLING, steam the cauliflower in the microwave or on the stovetop for about 5 minutes, until tender. Allow to cool completely OR Instant pot instructions: manual high pressure for 5 minutes. COMBINE the cooled cauliflower, chilled coconut milk, Swerve, peppermint extract, and spinach* in a high-speed blender or food processor and blend until smooth and creamy.
5 STIR in about 2/3 of the chopped chocolate or cocoa nibs and pour over the crust. Sprinkle the remaining chopped chocolate/cocoa nibs over the top of the cake and return to the freezer for at least 5 hours, preferably overnight. 6 1 2 3 4 5 6 TO SERVE, carefully lift the cake from the pan/mold and slice into 6 pieces. If the cake has been frozen overnight, allow to sit at room temperature for about 5-10 minutes prior to slicing. (Tip: To ease in slicing, run a sharp knife under hot water, wipe dry, slice, and repeat.) Recall that for the leaner version of the P3 menu for yourself you will cut your slice into half once again and eat just one half of your slice. *For a fancier looking cake do the following: OMIT the spinach while blending the filling. RESERVE 1/2 cup of the white filling to be used in a piping bag or ziplock bag to decorate the top later - stick in freezer to get thick. POUR 1/2 of the rest of the white filling into a bowl, mix with 1.5 tbsp of the chocolate chips/cacao nibs, and pour over the prepared crust. ADD the spinach to the remaining filling in the blender and blend until smooth STIR in 1.5 tbsp to the green filling and pour on top of the white filling of the cake. IDEALLY, let cake harden in the freezer for about 30 minutes - then pull out and use the ½ cup of white filling in the piping bag to decorate the top. Garnish with the remaining chocolate/cacao nibs and freeze. Per serving: 1/12th of cake 133 cal - 2 protein - 12 fat - 8 carbs - 5 net carbs Yields: 6 slices BBQ Entertaining Menu p3tolife.com - Rayzel Lam 20
Calories per ingredient for Each Recipe Low Carb Coleslaw Calories Protein Carb Fiber Net Carb Fat coleslaw mix - 1 bag (14 oz., about 6 cups) 112.5 5 23 10 14 0 1/4 cup mayo 400 0 0 0 0 12 2 tbsp apple cider vinegar 10 0 2 0 2 0 1 tbsp Swerve 0 0 0 0 0 0 2 tsp celery seed 16 1 1 0 1 1 pinch of salt Total 538.5 6 26 10 17 13 Per Serving 90 1 4 2 3 2 Total 445 18 36 9 27 32 Per Serving 74 3 6 2 5 5 Grain Free Biscuits Calories Protein Carb Fiber Net Carb Fat 3/4 cup almond flour 480 18 18 9 9 42 1/4 cup nutritional yeast 80 8 8 4 4 0 4 egg whites 69 14 1 0 1 0 pinch of salt 0 2 tbsp butter, melted 204 0 0 0 0 23 1 tsp garlic powder, dried parsley or chives (optional) Total 833 40 27 13 14 65 Per Serving 139 7 5 2 2 11 Lemon Herb Grilled Pork Chops Calories Protein Carb Fiber Net Carb Fat (6) 5 oz. pork chops 1318 183 0 0 0 59 juice and zest of 2 lemons 21 0 7 0 7 0 1 tbsp olive oil 120 0 0 0 0 14 2 cloves garlic, minced 9 0 2 0 2 0 1/2 tsp salt, 1/2 tsp pepper, 1 tsp oregano, 1/2 tsp thyme, 1 tsp basil 0 Total 1468 183 9 0 9 73 Per Serving 245 31 2 0 2 12 BBQ Entertaining Menu p3tolife.com - Rayzel Lam 21
Roasted Veggie Salad w/ Herbed Net Calories Protein Carb Fiber Vinaigrette Carb Fat 1 1/2 lbs green beans 210 12 48 18 30 1 2 medium zucchini 55 4 10 3 7 0 2 yellow squash 48 2 10 2 8 0 2 cups halved cherry tomatoes 80 4 18 6 12 0 olive oil cooking spray 0 0 0 0 0 0 3 T olive oil 358 0 0 0 0 41 3 T balsamic vinegar 45 0 9 0 9 0 1 T Dijon mustard 15 0 0 0 0 0 1 tsp Swerve 0 0 0 0 0 0 salt, pepper, garlic, basil, oregano, thyme, fresh parsley 0 Total 811 22 95 29 66 42 Per Serving 135 4 16 5 11 7 Mint Chocolate Chip Ice Cream Cake Calories Protein Carb Fiber Net Carb Fat 1/4 cup almond flour 160 6 6 3 3 14 1/4 cup unsweetened, shredded coconut 133 1 9 1 8 9 1 1/2 T butter, melted 153 0 0 0 0 17 Swerve - 1 tbsp 0 1 T cocoa powder 12 1 3 2 1 1 3 cups cauliflower 80 6 16 6 10 1 1 cup coconut milk 420 3 9 0 9 42 peppermint extract, Swerve 2 T cocoa nibs 90 2 6 5 1 6.5 2 T dark chocolate 106 1 22 12 10 10 small handful of spinach 3 0 1 0 1 0 Total 1067 18 66 24 42 94 Per Serving 133 2 8 3 5 12 Meal Totals: 742 44 34 12 23 44 BBQ Entertaining Menu p3tolife.com - Rayzel Lam 22