Week 14 Meals DAY 1 Breakfast Pizza Prep time: 5 minutes 1/2 teaspoon olive oil 2 eggs, beaten 3 tablespoons stewed tomatoes from a can 4 slices pepperoni 1/4 Italian sausage link, casing removed, cooked and crumbled 1 teaspoon ground oregano Heat a small nonstick skillet over medium heat. Add the eggs and season with salt and pepper. Allow to cook until almost set and add spread the tomatoes overtop. Follow with the pepperoni and sausage, and continue cooking until eggs are cooked through. Sprinkle with chopped oregano, cut into triangles and serve. 5.3g Carbs 24.2g Fat 19.7g Protein 315.7 Calories 5.3g Carbs 24.2g Fat 19.7g Protein 315.7 Calories Fats: 69%; Protein: 25 %; Carbs: 6%
Thai Chicken Noodle Soup Serves 2 1 spaghetti squash 2 tablespoons coconut oil 1/2 cup sliced onions 1/2 cup sliced red bell peppers 1 clove garlic, minced 1 teaspoon fresh grated ginger 1 boneless, skinless chicken breast, cubed 2 cup chicken stock 1 cup coconut milk 2 tablespoons lime juice 1/4 cup fresh chopped cilantro Cut the squash in half and remove the seeds. Scoop the inside out and set aside (it looks like noodles.) Heat the coconut oil in a saucepan and add the onions and peppers. Cook until soft and then add the garlic and ginger. Cook for 1 minute, and add the squash and chicken. Saute the chicken until browned and season with salt and pepper. Add the stock and bring to a boil. Simmer for 10 minutes, until chicken is cooked through. Stir in the coconut milk, lime juice and cilantro. Simmer until soup is heated through and serve. 31.5g Carbs 83.4g Fat 70g Protein 1123 Calories 15.8g Carbs 41.7g Fat 35g Protein 561.5 Calories Fats: 65%; Protein: 24%; Carbs: 11%
Chicken Stir Fry with Cauliflower Rice Serves 2 Prep time: 15 minutes Cook time: 15 minutes 1 tablespoon sesame oil 1 tablespoon fish sauce 1 teaspoon arrowroot flour 1 cup cauliflower florets 3 tablespoons olive oil 2 chicken breasts, sliced 2 cloves garlic, minced 1 teaspoon grated ginger 1/2 cup sliced onions 1/2 cup sliced bell peppers 1/2 cup broccoli florets 1/4 cup sliced green beans Salt Combine the arrowroot, fish sauce, and sesame oil in a small bowl and mix well. Steam the cauliflower until crisp tender; don t overcook. Put the cauliflower in a food processor with a pinch of salt and pulse until it s chopped to the size of rice. Cover and set aside. Heat the olive oil in a wok or large skillet over medium heat. Add the chicken and cook until browned. Remove from pan and add the garlic and ginger. Cook for 1 minute and add the vegetables. Stir or toss until vegetables are crisp tender. Add the chicken back to the wok along with the arrowroot mixture. Stir and simmer until sauce is thickened and chicken is cooked through. Serve the stir fry overtop the cauliflower rice. 23.5g Carbs 61g Fat 56.3g Protein 860.8 Calories 11.8g Carbs 30.5g Fat 28.2g Protein 430.4 Calories Fats: 63%; Protein: 26 %; Carbs: 11%
DAY 2 Chili Lime Pork and Broccoli Sauté Serves 2 Cook time: 15 minutes 3 tablespoons olive oil 2 cloves garlic, minced 2 pork chops, cubed 1 teaspoon chili powder 2 tablespoons lime juice 2 cups broccoli florets Heat the olive oil in a large skillet over medium heat. Add the garlic and cook for 1 minute. Add the pork and cook until browned on all sides. Add the chili powder and stir. Add the lime juice and scrape any browned bits from the pan with a spatula. Add the broccoli and toss. Season with salt and pepper. Cook until broccoli is tender and pork is cooked through. 18.1g Carbs 50.2g Fat 48.5g Protein 703.3 Calories 9g Carbs 25.1g Fat 24.3g Protein 351.7 Calories Fats: 63%; Protein: 27%; Carbs: 10%
DAY 3 Baked Eggs with Bacon Sautéd Cabbage Cook time: 20 minutes 3 strips bacon, chopped 1/4 cup chopped onions 1 cup shredded cabbage 1 teaspoon dried thyme 2 eggs Preheat oven to 350 degrees F. Heat an ovenproof skillet over medium heat. Add the bacon and onion and cook until onion is soft. Add the cabbage and cook until wilted. Season with salt and pepper and add the thyme. When cabbage is soft, make two small wells in the cabbage and crack one egg in each hole. Season the eggs with salt and pepper and bake for 15 minutes, until eggs are set. 10.7g Carbs 27.7g Fat 19.8g Protein 366.2 Calories 10.7g Carbs 27.7g Fat 19.8g Protein 366.2 Calories Fats: 67 %; Protein: 21 %; Carbs: 12 %
Spicy Beef Stuffed Endive Leaves Prep time: 5 minutes 1 clove garlic, minced 1/4 cup chopped onions 4 slices bacon, chopped 4 ounces ground beef 1 teaspoon crushed red pepper flakes 1 tablespoon crushed tomatoes 1/2 head Belgian endive, leaves left in tact Heat a medium skillet over medium heat. Add the garlic, onions, bacon and ground beef and cook until beef is no longer pink in the center. Stir in the red pepper flakes and tomatoes. Cook for 3-4 minutes. Spoon the beef mixture into the endive leaves and top with the green onions. 15.8g Carbs 40.2g Fat 35.8g Protein 563.8 Calories 15.8g Carbs 40.2g Fat 35.8g Protein 563.8 Calories Fats: 64%; Protein: 25 %; Carbs: 11%
DAY 4 Spinach and Fried Egg Skillet 1/2 tablespoon olive oil 2 tablespoons chopped onions 1 clove garlic, minced 1 teaspoon crushed red pepper flakes 3 eggs 2 cups baby spinach leaves Heat a nonstick skillet over medium heat. Add the onions and cook until soft. Add the garlic and red pepper flakes and continue cooking 1 minute. Add the eggs and fry until almost done to your liking. Add the spinach. When the spinach is just wilted, serve. 7.4g Carbs 24g Fat 23.4g Protein 331.2 Calories 7.4g Carbs 24g Fat 23.4g Protein 331.2 Calories Fats: 64%; Protein: 28%; Carbs: 8%
Sweet Potato and Bacon Latkes with Poached Eggs Cook time: 15 minutes 1/4 sweet potato, peeled and grated 2 slices bacon, cooked and crumbled 1/2 teaspoon ground cumin 1 egg white 1 tablespoon olive oil 2 eggs Combine the sweet potatoes with the bacon, cumin, and egg white. Season with salt and pepper and form into small patties. Heat a skillet over medium heat. Add the sweet potato patties and cook until crisp on both sides. Before serving, crack the eggs in a small bowl one at a time. Bring a pan of water to a simmer. Carefully add the eggs and turn off the heat. Cook for 4 minutes. Remove with a slotted spoon and serve on top of the latkes. 8.6g Carbs 31.5g Fat 24.6g Protein 414.5 Calories 8.6g Carbs 31.5g Fat 24.6g Protein 414.5 Calories Fats: 68%; Protein: 24%; Carbs: 8%
Coconut Braised Cod and Greens Cook time: 20 minutes 1 tablespoon olive oil 1/4 cup chopped onions 1 clove garlic, minced 1 teaspoon curry powder 1 cup chopped spinach 1 cup chopped collard greens 1 cup chopped Swiss chard 1 cod filet, cut into bite sized pieces 1/2 cup coconut milk Heat a large skillet over medium heat. Add the olive oil and the onions and cook until soft. Add the garlic and continue cooking for 1 minute. Add the curry powder and season with salt and pepper. Stir in the greens and cook for 2 minutes. Add the cod and the coconut milk. Simmer on low for 10-15 minutes until fish is cooked through and greens are tender. 13.6g Carbs 39g Fat 26.3g Protein 488.8 Calories 13.6g Carbs 39g Fat 26.3g Protein 488.8 Calories Fats: 69%; Protein: 21%; Carbs: 11%
DAY 5 Scrambled Eggs with Bacon and Beet Greens 1/2 tablespoon olive oil 1/4 cup chopped onion 3 eggs, beaten 1 cup beet greens, finely chopped 2 slices bacon, cooked and crumbled Heat a nonstick skillet over medium heat. Add the olive oil and onion and cook until soft. Season with salt and pepper and add the eggs, beet greens, and bacon. Scramble and cook until eggs are cooked through. 7g Carbs 30g Fat 28.5g Protein 409.8 Calories 7g Carbs 30g Fat 28.5g Protein 409.8 Calories Fats: 66%; Protein: 28%; Carbs: 6%
Pineapple, Pepper, and Chicken Skewers Prep time: 70 minutes 2 tablespoons olive oil 1 clove garlic 1/4 jalapeño, seeds removed 2 tablespoons lime juice 1 teaspoon apple cider vinegar 1 chicken breast 1/4 cup pineapple chunks 1/2 small red bell pepper, cubed Combine the olive oil, garlic, jalapeo, lime juice, and vinegar in a blender with some salt and pepper. Blend until smooth. Thread the chicken on skewers with the pineapple and bell pepper pieces. Lay in a casserole dish and pour the marinade over top. Marinate for 1 hour or more. When ready to eat, preheat a grill to medium high heat. Grill the skewers until chicken is cooked through. 11.5g Carbs 30.3g Fat 26g Protein 419.6 Calories 11.5g Carbs 30.3g Fat 26g Protein 419.6 Calories Fats: 65%; Protein: 25%; Carbs: 11%
Salmon Cake and Spinach Salad 4 ounces cooked and flaked salmon 1 tablespoon chopped onion 1 tablespoon chopped celery 1 clove garlic, minced 1 teaspoon Dijon mustard 1 tablespoon Paleo mayonnaise 2 tablespoons ground almonds 1 egg, beaten 1 tablespoon olive oil 2 cups baby spinach 4 cherry tomatoes, halved 1 tablespoon lemon juice Combine the salmon, onion, celery, garlic, mustard, mayonnaise, ground almonds, and egg in a large bowl. Season with salt and pepper and form into 1-2 patties. Heat a large skillet over medium heat and add the olive oil. Cook until patties are browned on both sides. Serve the patties over the spinach, add the tomatoes, and drizzle with the lemon juice. 15.1g Carbs 37.2g Fat 35g Protein 524.6 Calories 15.1g Carbs 37.2g Fat 35g Protein 524.6 Calories Fats: 63%; Protein: 26%; Carbs: 11%
DAY 6 Chicken Breakfast Burritos Serves 2 1 tablespoon olive oil 2 eggs, beaten 1/4 cup chopped or shredded cooked chicken breast 2 tablespoons salsa 1 tablespoon chopped green onions Heat a large nonstick skillet over medium heat and add the olive oil. Pour the eggs in the pan so they spread out into a thin layer. Season with salt and pepper and continue cooking until done. Remove the tortilla from the pan and fill with the chicken and salsa. Top with the green onions and serve. 3.3g Carbs 26g Fat 25.5g Protein 347.8 Calories 3.3g Carbs 26g Fat 25.5g Protein 347.8 Calories Fats: 67%; Protein: 29%; Carbs: 4 %
Mediterranean Tuna Wraps Cook time: 0 minutes 1 cup tuna chunks, drained 5 kalamata olives, pitted and chopped 1/4 cup artichoke hearts, pitted and chopped 2 tablespoons chopped sun dried tomatoes 1 tablespoon chopped basil leaves 1 tablespoon chopped parsley leaves 2 tablespoons lemon juice 2 tablespoons olive oil 2 large lettuce leaves Combine all the ingredients except the lettuce leaves in a large bowl. Season with salt and pepper and mix well. Serve in the lettuce wraps. 13.1g Carbs 43.3g Fat 45.6g Protein 615.8 Calories 13.1g Carbs 43.3g Fat 45.6g Protein 615.8 Calories Fats: 62 %; Protein: 29 %; Carbs: 9 %
Creamy Bacon and Shrimp Soup Prep time: 5 minutes 3 strips bacon, chopped 1/4 cup chopped onion 1/4 cup chopped red bell pepper 1/4 chopped mushrooms 1/4 cup sliced green beans 2 cups chicken broth 12 shrimp, peeled and deveined 1/2 cup coconut milk Heat a saucepan over medium heat. Add the bacon and cook until crisp. Remove bacon from pan with a slotted spoon, leaving the fat. Add the onions, bell peppers, mushrooms, and green beans and cook until onions are soft. Add the chicken broth and simmer for 5 minutes until beans are tender. Stir in shrimp and coconut milk and simmer 5 minutes until soup is hot and shrimp is cooked. Add the bacon back to the pot and serve. 14.4g Carbs 42.5g Fat 30.3g Protein 550.3 Calories 14.4g Carbs 42.5g Fat 30.3g Protein 550.3 Calories Fats: 68%; Protein: 21%; Carbs: 10%