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 clove garlic, minced 1/4 pound ground beef Preheat oven to 400 degrees F. Cut the pepper in half and remove the ribs and seeds. Lay on a baking sheet. Heat a skillet over medium heat and add the olive oil, onions, garlic, and mushrooms. Cook until soft and add the beef. Cook until beef is no longer pink. Stuff the mixture into the peppers and bake for 25-30 minutes until pepper is soft. 12.5g Carbs 38.6g Fat 29.5g Protein 512.9 Calories 12.5g Carbs 38.6g Fat 29.5g Protein 512.9 Calories Fats: 67%; Protein: 23%; Carbs: 10 %
All Natural Salsa Burgers Over Leafy Greens Serves 2 Prep time: 15 minutes Cook time: 10 minutes 226 grams ground grass-fed beef Salt and Pepper 1 tbsp Coconut oil 1 serving Sweet & Spicy Veggie Salsa 1 cup Green leaf Lettuce Prepare Sweet & Spicy Veggie Salsa according to recipe, transfer to a jar with tight fitting lid, and refrigerate. You can combine the salsa with the other ingredients in this recipe, or top the burger with salsa after it's cooked, if you prefer. For the burgers: In a medium size bowl, add grass fed ground beef and seasoning, and mix well to incorporate all ingredients. Using your hands, create a large ball with the beef mixture and divide it into 2 evenly sized portions. Take each portion and form into individual patties. Burgers can be cooked on preheated grill or in a lightly oiled skillet on the stove top, on high heat. Cook on each side for ~ 5 minutes, or until desired amount of doneness. Serve the burgers on top of the salad. 4.7g Carbs 42.5g Fat 44.5g Protein 571.2 Calories 2.3g Carbs 21.2g Fat 22.2g Protein 285.6 Calories Fats: 66%; Protein: 31%; Carbs: 3%
Perfect Pot Roast Serves 2 Prep time: 20 minutes Cook time: 240 minutes 4 tablespoons olive oil 1/2 cup chopped onions 1/2 cup sliced carrots 1 clove garlic, minced 8 ounces beef chuck roast 1 cup beef broth 1/2 tablespoon fresh chopped rosemary 1 teaspoon chopped thyme leaves 1 teaspoon pepper Heat a large pot over medium-high heat. Add ~2-3 tbsp of olive oil and cook until shimmering. Once the pot is very hot, carefully place the onion halves into the pot and allow them to brown on both sides, then add the minced garlic and saute until they start to caramelize. Remove the onions and garlic from the pan and set aside. Return the pot to the stove top, add in the sliced carrots, and cook them for ~1-2 minutes, or until slightly browned. Remove carrots from the pan and set aside with the onions. Add the remaining olive oil to the same pan over high heat. Generously salt and pepper the roast and place it in the very hot pan, searing the meat on all sides until its browned and has a slight crust all over. Remove the roast and return the pan to the burner over high heat. Carefully add the beef broth to deglaze the pan, using a spatula or whisk to scrape the bits from the bottom. Once all of the flavorful bits have been scraped from the bottom of the pot, return the roast and add enough beef stock (or water) to halfway cover the meat (~2-3 cups). Add in the onion and carrots, and the sprigs of rosemary and thyme (or dried, if that's all you have on hand). Cover the pot with a lid and roast in the oven at 275oF for ~ 3-4 hours, until very tender. Cooking time can vary depending on the size of your roast and oven temperature, but a general rule is an hour per pound of meat. 6.3g Carbs 36.3g Fat 39.9g Protein 516.3 Calories 6.3g Carbs 36.3g Fat 39.9g Protein 516.3 Calories Fats: 64%; Protein: 31%; Carbs: 5%
DAY 2 Zesty Spinach Salad with Roasted Chicken Serves 2 Prep time: 5 minutes Cook time: 0 minutes 1 chicken breast, chopped 6 cups baby spinach 4 tablespoons chopped green onions 2 hard boiled eggs, sliced 2 tablespoons olive oil 6 tablespoons cider vinegar 1 teaspoon ground oregano 1 clove garlic, minced Salt and pepper Chop roasted/grilled chicken into bite size chunks. Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions and hard boiled eggs. For the vinaigrette, combine olive oil, vinegar, minced garlic and oregano in a small bowl and mix to incorporate. Pour the dressing into a glass jar with a tight sealing lid, and refrigerate for ~ 1 hour to allow flavors to blend. To serve, top salad with roasted chicken, green onions and hard boiled eggs. Drizzle with vinaigrette dressing. 12.6g Carbs 41.5g Fat 45.2g Protein 613.2 Calories 6.3g Carbs 20.8g Fat 22.6g Protein 306.6 Calories Fats: 62%; Protein: 30%; Carbs: 8%
DAY 3 Cheesy Turkey Sausage Omelet Prep time: 5 minutes Cook time: 10 minutes 1 egg 3 egg whites 2 turkey sausage links 1 teaspoon coconut oil 1 slice cheddar cheese Cut turkey sausage into cubes and heat (in skillet or microwave). In a small bowl, mix 1 whole egg and 3 egg whites and pour into heated, non-stick skillet with coconut oil. Once egg has set in the pan, add turkey sausage and cheese to the center and flip the edge of the egg over to fold it in half. Serve immediately. 2.4g Carbs 29.6g Fat 33.4g Protein 410.8 Calories 2.4g Carbs 29.6g Fat 33.4g Protein 410.8 Calories Fats: 65 %; Protein: 33%; Carbs: 2%
Pan Seared Pork Chops with Asparagus Prep time: 15 minutes Cook time: 15 minutes 1 tablespoon olive oil 1/4 cup sliced onion 1 clove garlic, minced 1/2 tablespoon chili powder 1/2 teaspoon ground cumin 1 4-ounce pork chop 1/2 cup sliced asparagus Salt and pepper Heat the olive oil in a large skillet over medium high heat. Add the onions and garlic and cook until soft. Add the chili powder and cumin and continue cooking for 1 minute. Season the pork chop with salt and pepper and add it to the pan. Sear until browned, flip and add the asparagus to the pan. Continue cooking until pork is cooked through and asparagus is tender. 9.1g Carbs 30.3g Fat 31.5g Protein 431.6 Calories 9.1g Carbs 30.3g Fat 31.5g Protein 431.6 Calories Fats: 63%; Protein: 29%; Carbs: 8%
DAY 4 Veggie Scrambled Eggs Prep time: 10 minutes Cook time: 5 minutes 1 teaspoon coconut oil 1/2 cup grated zucchini 1/2 cup grated carrots 2 eggs, beaten Salt and pepper Heat the coconut oil in a nonstick skillet. Add the grated carrots and zucchini and cook until soft. Season with salt and pepper and add the eggs. Stir until scrambled, and serve. 5.3g Carbs 15.9g Fat 15g Protein 220.1 Calories 5.3g Carbs 15.9g Fat 15g Protein 220.1 Calories Fats: 64%; Protein: 27%; Carbs: 9%
Savory Chicken Salad Wrap Prep time: 5 minutes Cook time: 5 minutes 1/2 chicken breast, cooked and chopped or shredded 1/2 tablespoon chopped celery 1 tablespoon chopped onion 1/4 cup almonds, chopped 1 tablespoon avocado oil 1 tablespoon cider vinegar 2 large lettuce leaves, intact Salt and pepper Combine all ingredients in a bowl and mix well. Season with salt and pepper and serve the chicken salad in the lettuce leaves. 9.7g Carbs 35.5g Fat 35.1g Protein 489.1 Calories 9.7g Carbs 35.5g Fat 35.1g Protein 489.1 Calories Fats: 64%; Protein: 28%; Carbs: 8%
Chunky Chicken Chili Prep time: 15 minutes Cook time: 45 minutes 1 tablespoon olive oil 1 tablespoon butter 1/4 cup chopped celery 1/4 cup chopped onion 1 clove garlic, minced 1 teaspoon arrowroot 1 cup cooked and chopped chicken breast 1/4 cup chicken stock 1/2 teaspoon ground thyme 1/2 teaspoon ground sage 1/2 teaspoon chili powder 1/2 teaspoon paprika 1/4 teaspoon cayenne pepper 1/4 avocado, diced Salt and pepper In a large stockpot, heat oil and butter over medium-high heat. Once hot, add chopped celery, onions, and minced garlic. Using a wooden spoon, saute until vegetables soften (~4-6 minutes), stirring occasionally. Add arrowroot and continue to cook an additional minute, stirring constantly. Add roasted chicken, chicken stock, and remaining seasonings. Bring the mixture to a simmer for ~10 minutes, stirring frequently. Cover with a tight-fitting lid. Cook for 30 minutes.serve hot with diced avocado. 16.5g Carbs 44.1g Fat 44.4g Protein 634.9 Calories 16.5g Carbs 44.1g Fat 44.4g Protein 634.9 Calories Fats: 62%; Protein: 28%; Carbs: 10%
DAY 5 Ham and Swiss Scramble Prep time: 5 minutes Cook time: 10 minutes 1 teaspoon coconut oil 1/4 cup sliced mushrooms 1/4 cup chopped green peppers 1/8 teaspoon ground nutmeg 1 slice ham, chopped 3 eggs, beaten 1/4 cup shredded Swiss cheese Salt and pepper Heat the coconut oil in a nonstick skillet. Add the mushrooms and peppers and cook until soft. Season with nutmeg and salt and pepper. Add the ham, stir and add the eggs. Scramble until the eggs are cooked. Top with the cheese. 5.6g Carbs 32.9g Fat 32.6g Protein 445.8 Calories 5.6g Carbs 32.9g Fat 32.6g Protein 445.8 Calories Fats: 66%; Protein: 29%; Carbs: 5%
Pizza Soup Prep time: 10 minutes Cook time: 15 minutes 1 teaspoon olive oil 2 tablespoons sliced mushrooms 2 tablespoons chopped onions 2 tablespoons chopped green peppers 5 pepperoni slices, chopped 2 tablespoons tomato sauce 1/4 cup chopped tomatoes 1/4 cup chicken broth 1/5 teaspoon chopped oregano 1/2 cup shredded mozzarella cheese Heat oil in small saucepan over medium heat. Add mushrooms, bell pepper, tomato, and onion. Cook, stirring frequently, 7 minutes or until vegetables are tender. Add pepperoni and cook until heated. Stir in tomato sauce, broth, 1/2 cup water, and oregano. Bring to a boil. Reduce heat and simmer 5 minutes. Top with cheese. 8.2g Carbs 21.7g Fat 17g Protein 291.7 Calories 8.2g Carbs 21.7g Fat 17g Protein 291.7 Calories Fats: 68%; Protein: 23%; Carbs: 11%
Chicken and Veggie Stir Fry Prep time: 10 minutes Cook time: 15 minutes 2 tablespoons coconut oil 1/2 chicken breast, sliced 1/4 cup chopped asparagus 1/4 cup sliced red peppers 1/4 cup sliced mushrooms 1/4 cup chopped broccoli 1/4 tablespoon cayenne pepper 1 egg, beaten Heat the oil in a non-stick wok over medium-high heat. Add the chicken and cook until almost done. Add the vegetables, cayenne pepper, cook until tender. Separately, quickly scramble the egg and then it mix through the stir-fry thoroughly. Serve hot. 7.8g Carbs 36.4g Fat 35g Protein 487.5 Calories 7.8g Carbs 36.4g Fat 35g Protein 487.5 Calories Fats: 66%; Protein: 28%; Carbs: 6%
DAY 6 Scrambled Eggs with Goat Cheese and Roasted Pepper Prep time: 10 minutes Cook time: 10 minutes 1 teaspoon olive oil 1/4 cup chopped green peppers 1/4 cup diced tomatoes 1 teaspoon chopped shallots 1 clove garlic, minced 3 eggs 1/4 ounce goat cheese Salt and pepper Rough chop the tomatoes and green peppers. Cut the soft goat cheese into small pieces (to allow it to melt quickly). Heat ~1 tbsp olive oil (or coconut oil) in a medium size, nonstick skillet over medium-high heat. Add the peppers and tomatoes, and saut, gently stirring for about 3 minutes, until they've softened and begin to caramelize, or to desired level of browness. Add in the garlic and shallots and continue to cook until tender and aromatic. Watch carefully to avoid burning the garlic. Remove vegetables from skillet and set aside. In a separate bowl, whisk together the eggs and ~1-2 tbsp of water (or milk, if you prefer). Return the skillet to medium high heat and add olive oil (or coconut oil). Pour in the egg mixture and scramble the eggs. Just before the eggs are set, add in the vegetables and the cheese, and continue to cook until eggs are done, vegetables are heated and cheese is melted. Season with salt and pepper. Serve immediately. 6.5g Carbs 22.9g Fat 23.4g Protein 321.7 Calories 6.5g Carbs 22.9g Fat 23.4g Protein 321.7 Calories Fats: 63%; Protein: 29%; Carbs: 8%
Jalapeño Tuna Salad Serves 2 Prep time: 10 minutes Cook time: 0 minutes 10 olives 1/2 jalapeño pepper 1 avocado 1 head lettuce 2 cans tuna 1/4 cup chopped scallions 3 tablespoons olive oil 1 tablespoons lemon juice 1/4 teaspoon cayenne pepper To prepare, chop olives, finely chop the jalapeno. (For less heat, remove the seeds from the jalapeno). Wash your hands to remove any jalapeno residue, which can burn your eyes on contact). Slice the avocado, cut the lettuce into bite-size pieces, and set aside. Combine all of the remaining ingredients and add to the lettuce. Last, add sliced avocado on top before serving. 25.6g Carbs 77.3g Fat 91.3g Protein 1138 Calories 12.8g Carbs 38.7g Fat 45.7g Protein 569 Calories Fats: 60%; Protein: 31%; Carbs: 9%
Grilled Tilapia with Garlic Tamari Mushrooms Prep time: 5 minutes Cook time: 10 minutes 2 1/2 tablespoons olive oil 1 4 ounce tilapia fillet 2 cups diced Portabella mushrooms 1/4 teaspoon mustard seeds 1/2 teaspoon fennel seeds 5 basil leaves, sliced 1 clove garlic, minced 1 teaspoon lime juice 1 tablespoon chopped parsley 1/4 teaspoon cayenne pepper 1 tablespoon tamari sauce 1/4 teaspoon black pepper Preheat a grill pan over medium heat. Season the tilapia with salt and pepper. Add 1/2 tablespoon of the oil to the pan and grill the tilapia until cooked through on both sides, about 6-7 minutes. While the fish is cooking make the mushrooms. Heat large skillet with olive oil over medium-high heat. When hot, add mustard seeds and saute a few seconds until they begin to pop, then add the fennel seeds and torn basil leaves and stir to incorporate. Add in the mushrooms and garlic, and saute for ~2 minutes longer. Add seasonings and lime juice (adjust seasonings according to taste). Stir in the parsley, remove from heat. Serve immediately with the grilled tilapia. 10.6g Carbs 36.8g Fat 29.1g Protein 472.3 Calories 10.6g Carbs 36.8g Fat 29.1g Protein 472.3 Calories Fats: 68%; Protein: 24%; Carbs: 8%