April 2019 Challenge Week Two Meal Plan Summary

Sunday Saturday Friday Thursday Wednesday Tuesday Monday April 2019 Challenge Week Two Meal Plan Summary Breakfast Lunch Dinner Snacks Bacon Stuffed Eggs Low Carb Greek Goddess Kale Salad London Broil with Toasted Coconut Brussel Sprouts ½ cup whole milk 1 square from a Lindt 90% Cocoa EXCELLENCE Bar Keto Mushroom Omelet London Broil with Toasted Coconut Brussel Sprouts Keto Sheet Pan Salmon & Asparagus 4 stalks celery, 5" long each 1 Tbsp almond Butter Keto Noatmeal Keto Sheet Pan Sheet Pan Lemon ½ cup whole milk Salmon & Asparagus Chicken with Parmesan Roasted 1 square from a Lindt Broccoli 90% Cocoa EXCELLENCE Bar New and Improved Bulletproof Coffee Sheet Pan Lemon Chicken with Parmesan Roasted Broccoli Keto Sheet Pan Burgers with Bacon & Jalapeño 4 stalks celery, 5" long each 1 Tbsp almond Butter Bacon Stuffed Eggs Keto Sheet Pan Burgers with Bacon & Jalapeño Avocado Crab Boats No snack today. Enjoy some herbal tea or seltzer water New and Improved Bulletproof Coffee Avocado Crab Boats One Pan Sausage and Veggies 4 stalks celery, 5" long each 1 Tbsp almond Butter Keto Noatmeal One Pan Sausage and Keto Mushroom Omelet ½ cup whole milk Veggies 1 square from a Lindt 90% Cocoa EXCELLENCE Bar

Samantha Taylor Fitness April 2019 Six-Week Challenge Week Two Shopping List Please note that many of these items are things that will be staples in your pantry. You may already have several of the items on this list but all ingredients for the week are listed just in case. Ziploc freezer bags will be needed for meal prep and storage Meats Item Packaged Meat Section Sliced bacon 1-pound London broil 12-ounces chicken breast, skinless and boneless 1 Hillshire Farms beef kielbasa (12 ounces) 12-ounces ground beef Notes You need 7 slices this week. Extras can be frozen. You will be using half this week, so you can freeze the remaining half for future use. Freezer Section 8 ounces wild caught salmon Can be one large 8-ounce piece or two 4- ounce pieces Can be fresh or frozen but thaw before cooking Dairy Item Cheeses 2-ounces Swiss cheese 2 slices pepper jack cheese ¼ cup shredded pepper jack cheese Other Dairy Eggs Butter Heavy cream Reddi Whip canned whipped cream Notes Sliced or shredded, for omelets You can shred some of the pepper jack cheese purchased above as slices 12 eggs 4 tablespoons 2 tablespoons 4 tablespoons Samantha Taylor Fitness 1

Whole milk, vitamin D fortified Unsweetened almond milk (from the refrigerated section) Small size can is fine 1 ½ cups 2 cups Produce Item Greens Fresh parsley Fresh cilantro Fresh chives Fresh thyme Notes 1 Tbsp. +1 tsp. fresh chopped parsley 1 Tbsp. fresh chopped cilantro 2 tsp. fresh minced chives 4 sprigs of fresh thyme Vegetables ½ cup sliced mushrooms ½ cup sliced yellow onions 2 cloves garlic 1-pound Brussel sprouts ½ pound fresh asparagus 3.5 cups broccoli florets 1 small white onion Only need two slices this week Chop and freeze remaining for future use 1 jalapeno pepper Wear gloves when handling pepper to slice into rings 1 medium zucchini 1 bunch celery You need 12 5 long stalks for snacks this week 2 medium Haas avocados These are for Friday, so do not choose ones that are very ripe if shopping on Sunday ¾ cup cherry tomatoes Fruit 2 lemons Frozen Blueberries ½ cup Samantha Taylor Fitness 2

Spices Item Dried Spices Onion powder Black pepper Garlic powder Paprika Cinnamon Italian seasoning Other Flavorings Salt Kosher salt Notes ½ Tbsp. + 1 tsp. Keep on hand ¼ teaspoon 1 ¼ teaspoons 2 teaspoons ½ teaspoon Keep on hand 1 teaspoon This is found by the regular salt but is a larger crystal size. It does matter in recipes so please do not substitute with regular table salt. Baking Items and Sweeteners Item Sweeteners Erythritol Stevia Nuts/Seeds Chia seeds Flax meal Notes ½ Tbsp. 2 Tbsp. 2 tablespoons Usually found near flours 2 tablespoons If you bought whole flax seeds last week, just grind them to make flax meal. Coconut, shredded unsweetened 2 tablespoons This is usually found near the baking items. 1 cup hemp hearts Usually found near the baking section Samantha Taylor Fitness 3

Packaged Items Item Notes ½ cup real bacon bits Found in bags near the salad dressings 1 6-ounce can lump crab meat Found near the other canned fish Grated Parmesan cheese (in the can kind) Natural almond butter Capers Lemon juice (bottled) 1/8 cup + 1 Tbsp This is usually found by the pasta aisle. 3 Tbsp. Make sure to pick a brand with no added sugar! 2 tsp. Found in jars near the pickles 3 tablespoons This is found by the other juices. Condiments/Oils/Vinegars Item Oils Olive oil Avocado oil Coconut butter Notes 3 tablespoons 4 tablespoons 2 tablespoons This is the solid coconut oil in a jar found near the other oils. Condiments Mayonnaise, full-fat Worcestershire sauce Dijon mustard Yellow mustard Sriracha hot sauce 6 ½ tablespoons ¼ teaspoon ½ teaspoon 1 tablespoon ½ tablespoon Other Items Item Coffee of your choice Lindt 90% Cocoa Excellence Bar Notes 2 cups brewed coffee needed 1 bar Samantha Taylor Fitness 4

Quest brand MCT powder This is found in the aisle with the other chocolate bars. You need 6 scoops this week This is found at almost any health food store or on Amazon. Samantha Taylor Fitness 5

Bacon Stuffed Eggs 1 serving Ready in 15 min. 3 eggs 1/4 cup real bacon bits ¾ tablespoon mayonnaise 1/2 tablespoon mustard 1/2 teaspoon paprika, divided 1/8 teaspoon salt 1/8 teaspoon ground black pepper /Preparation 1. Hard boil the eggs and allow to cool before peeling. 2. Cut the peeled eggs in half lengthwise. 3. Scoop out the yolks into a bowl. Add the mayonnaise, mustard, ¼ teaspoon of paprika, salt, and pepper. Stir well to combine filling ingredients. 4. Add half of the bacon bits to the yolk filling mixture and stir well. 5. Divide the yolk mixture evenly among the egg whites, using a spoon to place the mixture into the well of the egg white. 6. Divide the remaining half of the bacon bits among the filled eggs as a topping. Sprinkle remaining paprika over the eggs. Nutrition Information 365 Calories 29g protein 27g fat 2 net carbs Recipe Credit: Bacon and Butter Cookbook

Keto Mushroom Omelet 1 serving Ready in 45 min. 3 whole eggs 1 tablespoon butter, for frying, divided 1/4 cup sliced mushrooms 1/4 cup sliced yellow onion 1 ounce slice Swiss cheese Salt and Pepper to taste 1. Place 1/2 tablespoon butter in a frying pan over medium heat and allow it to melt. Add sliced onions and mushrooms and cook until tender. Drain off any liquid and set onions and mushrooms aside in a bowl as you will be reusing the pan. 2. Crack the eggs into a mixing bowl with a pinch of salt and pepper. Whisk the eggs with a fork until smooth and frothy. 3. Melt remaining butter in a frying pan. Once the butter has melted, pour in the egg mixture. 4. When the omelet begins to cook and get firm, but still has a little raw egg on top, place cheese, mushrooms and onion on top. 5. Using a spatula, carefully ease around the edges of the omelet, and then fold it over in half. Whenit starts to turn golden brown underneath, remove the pan from the heat and slide the omelet on to a plate. Nutrition Information 463 calories 25g protein 35g fat 5g net carbs https://www.dietdoctor.com/recipes/keto-mushroom-omelet

Keto Noatmeal 1 serving. Ready in 20 min. 1 cup unsweetened almond milk 1/2 cup hemp hearts 1 tablespoon flax meal 1 tablespoon chia seeds 1 tablespoon coconut flakes 1 teaspoon cinnamon 1 scoop Quest MCT Powder (or MCT powder with similar nutrition profile) Stevia to taste 1/4 cup frozen blueberries 1. Combine all of the ingredients but berries in a small sauce pot, stir to combine. 2. Bring to a simmer until thickened to your liking, stirring occasionally. 3. Serve and garnish with frozen berries. https://perfectketo.com/keto-oatmeal/

New and Improved Bulletproof Coffee 1 serving. Ready in 5 min. 8-12 ounce cup of brewed coffee 2 scoops Quest Brand MCT powder 1 tablespoon heavy cream 1 tablespoon Kerrygold unsalted butter, melted 2 tablespoons Reddi Whip brand whipped cream /Preparation Blender method: combine all ingredients but the whipped cream in a blender and blend until well combined and creamy. Pour into your mug and top with whipped cream. In the cup method: Combine all of the ingredients except for the whipped cream in your mug and use a small handheld frother to blend all of the ingredients until creamy and well blended. Top with whipped cream. Extra comments/notes The handheld frother can be purchased at places such as Walmart for less than $10. It is much faster cleanup then using a blender! Optional sugar free flavoring syrup of your choice can be added for additional flavoring

Low Carb Greek Goddess Kale Salad 2 servings Ready in 15 min. 4 cups fresh kale 1 cup sliced cucumber, quartered 1/8 cup sliced red onion 1/4 cup grape tomatoes, sliced in half 1/8 cup kalamata olives, pitted and halved 1/8 cup pine nuts 1/4 cup crumbled feta cheese 1/2 cup pomegranate seeds Juice from 1/2 lemon 1-2 cloves garlic (chopped) 4 ounces sour cream (full fat) 3 tablespoons fresh basil 1/2 cup fresh parsley 1/4 cup fresh chives 1. If you didn't buy pre-chopped kale, clean your kale by removing the large stem down the middle of the green by pulling off all the green leaves around the stem. Discard the stems. Chop the leaves and place into two salad bowls. 2. Toast the pine nuts in a dry skillet over medium high heat while continuing to stir until you can smell and see them browning. Sprinkle evenly over each salad. 3. Divide the remaining salad ingredients (ingredients through pomegranate seeds) evenly between the two salad bowls. 4. Prepare the dressing in a blender: Pour the lemon juice in the blender first and add the remaining ingredients. Blend on high and taste it to decide if you need some salt and pepper. Keep refrigerated until ready to serve salad. 5. Divide the dressing between the bowls. Toss over the salad and mix well when ready to serve. Enjoy! https://www.sugarfreemom.com/recipes/low-carb-greek-goddess-kale-salad/

London Broil with Toasted Coconut Brussel Sprouts 4 servings Ready in 52 min. 1 1/2 teaspoons fine salt, divided 1/2 teaspoon ground pepper 2 cloves garlic, minced 4 sprigs fresh thyme 4 tablespoons avocado oil, divided 1 pound London broil 1 pound brussel sprouts, halved 1 teaspoon onion powder 4 slices bacon, chopped 2 tablespoons coconut butter 1. In a casserole mix 1 teaspoon fine salt, the ground black pepper, minced garlic, thyme, and 2 tablespoons avocado oil to make the marinade. 2. Add the meat and flip it around in the marinade to get it all over. Cover and set in the fridge overnight, turning over once in the morning. 3. When ready to cook, remove the meat from the fridge, let it rest at room temperature in its marinade for an hour. 4. In the meantime, preheat oven to 400 F. 5. Add your brussel sprouts to a sheet pan, toss with remaining oil, salt, and onion powder. 6. Arrange bacon pieces all over it and then distribute the coconut butter in little clumps all over everything. 7. Roast on the middle rack for 30 minutes at 400F. 8. Leaving the brussel sprouts in the oven, set oven to broil at the 30-minute mark, making sure your second oven rack is right under the broiler. 9. Add your London broil (in the casserole dish where it marinated- or move it to a sheet pan) and place it under the broiler. Cook for 4-5 minutes. Then use tongs to flip it over and cook it other 4-5 minutes. 10. Remove everything from the oven. Move the meat over to a cutting board and let it rest for 8-10 minutes before slicing against the grain. 11. Transfer the meat to the sheet pan with the brussel sprouts and set that bad boy on the dinner table. Dinner is ready! Dig in. https://thecastawaykitchen.com/2018/08/sheetpanrecipe/

Keto Sheet Pan Salmon & Asparagus 2 servings Ready in 23 min. 8 ounces wild caught salmon (whole fillet or cut into two 4-ounce servings) 1 tablespoon sugar free mayonnaise 1/2 teaspoon Dijon mustard 1/8 cup grated Parmesan cheese 1/2 tablespoon olive oil 1/2 pound fresh asparagus, ends trimmed 1/4 teaspoon kosher salt 1/8 teaspoon ground black pepper 1 lemon 1 tablespoon chopped parsley, to garnish 1. Preheat the oven to 325 F. Rinse and pat dry your salmon fillets. Run your finger gently over the fillets and remove any bones. 2. Combine the mayonnaise and Dijon mustard in a small bowl and mix together. Brush the mayonnaise mixture over the top of the salmon. Sprinkle the Parmesan cheese over the top of the coated fish and press lightly to secure. 3. Place the asparagus on the sheet pan and drizzle with the olive oil. Toss with tongs or your hands to coat the asparagus in the oil. Spread the asparagus out on the pan, leaving room in the center for the salmon. 4. Place the salmon on the pan, CHEESE SIDE UP. 5. Cut the lemon in half and place it, cut side up, somewhere on the sheet pan. Sprinkle the entire ensemble with the salt and pepper. 6. Bake for 15-18 minutes for whole filet or 10-15 minutes for 4 ounce portions, or until the thickest part of the fillet reads 145 on a thermometer. (See extra comments below if cooking smaller portions.) 7. Remove from the oven and squeeze the desired amount of juice from the lemons over the asparagus and salmon removing any seeds. 8. Garnish with parsley and serve warm or chilled. Extra comments/notes If baking for the shorter time, you can microwave your asparagus for 3 minutes before adding them to the sheet pan that head start should have them perfect after the 12 15 minute baking time required by the smaller individually sized fillets. If you find you want your asparagus more well done, just remove the cooked salmon and return the asparagus to the oven until desired doneness is reached. https://www.ibreatheimhungry.com/keto-sheet-pan-salmon-asparagus-low-carb/

Sheet Pan Lemon Chicken with Parmesan Roasted Broccoli 2 servings Ready in 48 min. 12 ounces chicken breast, skinless boneless 2 1/2 tablespoons olive oil, divided 1 1/2 tablespoons lemon juice 2 cloves garlic, minced (divided) 1/2 teaspoon Italian seasoning Salt and pepper to taste 3/4 pound broccoli crowns, chopped into bite size florets (about 2.5 cups florets) 1 tablespoon grated Parmesan cheese (canned variety) 1 teaspoon chopped parsley, for garnish 1. Pound thicker portion of chicken breast with the flat side of a meat mallet to even out their thickness. Add chicken to a gallon size resealable gallon bag. 2. In a small bowl whisk together 1 1/2 tablespoons oil, lemon juice, 1 clove minced garlic, Italian seasoning and season with 1 1/4 teaspoons salt and 3/4 teaspoon pepper. 3. Pour marinade over chicken, seal bag while removing excess air. Rub marinade around the chicken after sealing bag. Transfer to refrigerator and let rest at least 15 minutes (or up to 4 hours). 4. During those 15 minutes preheat oven to 425 degrees F. Spray an 18 by 13-inch rimmed baking sheet with non-stick cooking spray. 5. Place broccoli on baking sheet, toss with 1 tablespoon olive oil and 1 clove minced garlic and season with salt. Spread into an even layer covering about 2/3 of the baking sheet as shown in the picture. 6. Remove chicken from marinade in bag and transfer to the remaining space on the baking sheet in a single layer (I spooned the garlic from the marinade over the chicken as well). 7. Roast in preheated oven until each chicken breast registers 165 degrees in center of the thickest part and broccoli is tender and nicely browned in spots, about 16-22 minutes. 8. Remove from oven and sprinkle broccoli with Parmesan cheese. 9. Sprinkle parsley over chicken and season with more salt to taste, if desired. Serve warm. https://www.cookingclassy.com/sheet-pan-lemon-chicken-with-parmesan-roasted-broccoli/

Keto Sheet Pan Burgers with Bacon & Jalapeño 2 servings Ready in 28 min. 12 ounces ground beef 1/2 teaspoon kosher salt (reduce to 3/4 teaspoon if using table salt) 1/4 teaspoon ground black pepper 1/4 teaspoon garlic powder 3 slices raw bacon, cut in half 2 slices of onion (about 1/4 inch thick) 1 jalapeño, seeded and sliced into rings 2 slices pepper jack cheese 2 tablespoons real mayonnaise 1/2 tablespoon sriracha hot sauce 1/4 teaspoon Worcestershire sauce 1/2 teaspoon erythritol 1. Preheat the oven to 425 F. 2. Combine the ground beef, salt, pepper, and garlic powder in a medium bowl and mix well with your hands. Form into 2 patties of about equal size and place on a large baking sheet. 3. Place the bacon, onion rings, and jalapeno slices on the same baking sheet. Bake for 18 minutes. 4. Meanwhile, combine the mayonnaise, Sriracha, Worcestershire sauce, and erythritol and stir well until smooth. Store in refrigerator until ready to serve. 5. Remove sheet pan from the oven after 18 minutes and place one slice of cheese on each burger patty. 6. Set oven to broil on high. Return pan to the oven and broil for 2 minutes, or until the cheese is melted and slightly browned. Remove from the oven. 7. Build each burger with 1 patty, 3 pieces of bacon, 1 slice onion, desired amount of jalapeno and a generous drizzle of sauce. Serve warm. Extra comments/notes You can use lettuce as a bun if you choose. You may add dill pickle slices if you like. Do not use bread and butter pickles as they have sugar. https://www.ibreatheimhungry.com/keto-sheet-pan-burgers-bacon-jalapeno/

Avocado Crab Boats 2 servings Ready in 20 min. 2 medium ripe avocados (divided), peeled and halved 2 tablespoons mayonnaise 1 1/2 teaspoons lemon juice 1 6-ounce can lump crab meat 1 tablespoon chopped fresh cilantro, divided 2 teaspoons minced chives 2 teaspoons capers, drained 1/4 teaspoon pepper 1/4 cup shredded pepper jack cheese 1/4 teaspoon paprika 2 lemon wedges 1. Preheat broiler. 2. Place one peeled avocado in a large bowl; mash lightly with a fork. Add mayonnaise and lemon juice; mix until well blended. Drain crab and stir into avocado mix. Then mix in 3/4 tablespoon cilantro. Stir in the chives, capers and pepper. Spoon filling into remaining two avocado halves. Any remaining filling should be made into two equal lumps on the baking sheet. 3. Transfer to a 15x10x1-in. baking pan. Sprinkle with cheese and paprika. 4. Broil 4-5 inches from heat until cheese is melted, 3-5 minutes. Remove from oven. 5. Sprinkle with remaining cilantro; serve with lemon wedges. Tastes great served hot or cold. Serving size is one stuffed avocado half and 1/2 of any filling that did not fit in the avocado halves. https://www.tasteofhome.com/recipes/avocado-crab-boats/

One Pan Sausage and Veggies 2 servings Ready in 50 min. 1/2 of a Hillshire Farms Beef kielbasa (6 ounces) 3/4 cup cherry tomatoes 1 medium zucchini, sliced 1 cup broccoli florets 1 tablespoon olive oil 1 1/2 tablespoons Italian seasoning 1/2 tablespoon onion powder 1/2 teaspoon salt 1. Preheat oven to 400 degrees F. Line baking sheet with nonstick foil for even easier clean up. 2. Place all of your veggies onto the tray and drizzle with oil. 3. Add seasonings and mix around with hands to coat evenly. 4. Spread everything out so its in one even layer on the sheet pan. 5. Place in the oven for 30 minutes, flipping halfway through 6. While the veggies are cooking, slice the kielbasa into rounds. Save the other half of the kielbasa for another use. You can freeze it if you like. 7. At 30 minutes, remove the sheet pan from the oven and mix in the sausage. Add it back to the oven for an additional 15 minutes to heat sausage. 8. Remove sheet pan when veggies are roasted to your preference. Ovens vary so please watch the sausage carefully to make sure you don't overcook or under cook! Nutrition Information 380 calories 14g protein 30g fat 11g net carbs https://www.wholekitchensink.com/one-pan-sausage-and-veggies/