Mnday: LOW CARB CHALLENGE WEEK 4 RECIPES Strawberry Blueberry Spinach Salad - Marinade & Dressing 1/3 cup live il 2 Tbsp balsamic vinegar 1 Tbsp red wine vinegar 1 Tbsp lemn juice 1tsp garlic pwder Optinal: 1 Tbsp hney Optinal: 1/2tsp cardamm - Use ½ mixture fr marinade, and ½ fr dressing - Marinate and grill (r ck n stve) 16z chicken breast - Cube r slice chicken - Assemble salad! Spinach Blueberries Sliced strawberries 1z gat cheese Almnds (ptinal: rast almnds in sme hney) 4z grilled balsamic chicken Dressing (yu dn t need much the juice frm the berries will almst be enugh n its wn!) Calries per serving: 410 Creamy Citrus Salmn with Sautéed Brccli & Pineapple Creamy Citrus Salmn - See week 1 fr sauce recipe! - Place salmn steaks in tin fil puch with a drizzle f live il, salt and pepper, and abut half f the sauce reserved fr this day (1/4 f the ttal recipe yields). - Wrap in anther layer f fil t prevent leakage - Grill n medium heat fr 15-20min - Tp with the ther half f the sauce and a sprinkling f chives (leftver frm earlier) Serves 2 (sauce makes enugh fr 8 ttal salmn steaks) Calries per serving: 369 1 P a g e
Sautéed Brccli - Heat ¼ cup water and ½ tsp Better than Builln in a fry pan - Add ½ tsp garlic pwder, as well as salt and pepper (t taste) - Add chpped brccli and stir until brccli is tssed in the liquid - Cver, turn t lw, and simmer fr 5-10 minutes (check ccasinally and add sme water if the misture has all biled ff) - Remve frm heat when brccli reaches yur desired sftness Serves 2 Calries per serving: 30 Serve meal with 1 cup diced pineapple (calries: 80) Ttal calries per meal: 479 2 P a g e
Tuesday: Strawberry Blueberry Spinach Salad Al Chana Chaat - Bil 3 peeled ptates and chp in 1-inch cubes - While ptates are biling, chp: 1 small nin 2 serran peppers 1Tbsp ginger 1 large tmat - In 1Tbsp live il, sauté: Onin Peppers Ginger - Add ptates and 1 can chickpeas and ck until slightly brwned - Add tmat and tss ver medium heat - Add: 1tsp cumin 1tsp chaat masala (see belw) 1/2tsp anch chili pwder 2tsp criander 1tsp salt - Juice 1 lemn ver dish and serve! Chaat Masala: Chaat masala is a yummy Indian spice blend! Yu can make yur wn, r purchase ne like this (http://www.savryspiceshp.cm/chatmasala) nline. If yu want t make yur wn, here s a recipe! Yu might have t hit up an Indian market t find sme f these things. Wrth it! - In a small saute pan, add: 1.5 tsp cumin ½ tsp fennel seeds 1tsp garam masala 1tsp amchur (mang pwder) 1tsp black salt ¼ tsp cayenne pepper ¼ tsp garlic pwder ¼ tsp grund ginger - Tast ver medium heat and stre in fridge! Calries per serving: 360 3 P a g e
Wednesday: Chicken Avcad Lime Sup Chicken: Sup: - Drizzle 1Tbsp live il in a medium-sized pan and heat t medium/high - Add tw chicken breasts (r 16z) - Sprinkle each side with salt, pepper, garlic pwder, and sear each side slightly - Reduce heat t lw, cver, and ck fr 10 minutes - Remve frm heat (still cvered) and cntinue t steam in pan fr anther 10 minutes - Uncver and shred (cntinue t stir pieces n lw heat, if nt fully cked) - In a large pt, sauté: 1Tbsp live il 1 large bunch green nins (chpped) 2 jalapens (chpped, seeds remved) 4 clves garlic (minced) - Add and bring t bil: 8 cups water 2Tbsp Better Than Builln 2 Rma tmates (chpped) 1tsp cumin Salt and pepper t taste - Add shredded chicken - Tp with cilantr, lime juice, and avcad (1/4 avcad per serving) Calries per serving: 212 Al Chana Chaat 4 P a g e
Thursday: Chicken Avcad Lime Sup Beef Acrn Squash Squash: Beef: - Preheat ven t 450 - Cut 2 acrn squashes in half (frm the stem t the bttm tip) - Cat the inside f each half with ccnut il (melted) Salt 2Tbsp brwn sugar (ttal) - Bake fr 1 hur until sft and brwned - In fry pan, ck: 16z lean grund beef Large yellw nin (chpped) Large granny smith apple (chpped) 2tsp garlic pwder 1.5tsp salt 1tsp cinnamn Black pepper - Remve frm heat and add ¼ cup walnuts - Scp ¼ f the meat mixture int each squash half Calries per serving: 476 5 P a g e
Friday: Caprese Zdle Bwl - Mix: 3Tbsp live il 3Tbsp balsamic vinegar 1tsp ksher r sea salt 1tsp garlic pwder 3Tbsp fresh chpped basil (r 2tsp dry) Black pepper t taste - Add 1 cup chickpeas t mixture (marinate fr a few hurs, if pssible) - Assemble bwls! Zdles (1 cup per bwl) 2 Rma tmates, chpped (1 per bwl) Marinated chickpeas (1/2 cup per bwl) 1Tbsp diced red nin per bwl Fresh basil Optinal: parmesan cheese Serves 2 Calries per serving: 243 Nte: substitute grilled chicken fr chickpeas fr Whle30 Beef Acrn Squash 6 P a g e
Saturday: Tuna Patties & Caesar Salad - Cmbine: 2 cans high quality tuna (drained) 2 eggs 1/2tsp dill 1/2tsp ksher r sea salt Black pepper - Frm int 4 patties - Heat 2Tbsp ccnut il in fry pan - Ck patties med/high heat until brwned (2-3 minutes) Lw Carb Caesar dressing - 1Tbsp lemn juice - 1 clve garlic, minced - ½ tsp Wrcestershire sauce - 1 tsp Dijn - ½ cup live il maynnaise (r Veganaise) - ¼ cup parmesan cheese - Pinch f salt and pepper - Optinal: thin with ccnut milk Calries in full recipe: 516 (1/8 = 65) Drizzle dressing ver tuna patties and salad. Yu can use rmaine, r any leftver greens yu have arund. Serves 2 Calries per serving: 272 Beet Tp Sup - In a large pt: Heat 2Tbsp live il 2 large ptat (peeled and carsely chpped) 4-5 medium beets (peeled and carsely chpped) beet tps - Bring t a bil - Cver and simmer 30-45 minutes (until ptates and beets are sft) - Puree and serve with plain ygurt, lime juice, and chpped cilantr Calries per serving: 400 3 cups beef r vegetable stck 1tsp criander 1 tsp cumin Salt Pepper 7 P a g e
Sunday: Smthie Add t blender: - 1 cup frzen berries - 1 cup almnd milk - ½ cup greek ygurt (ne cartn is fine) - 1 banana - Drizzle f hney r agave - Optinal: vanilla stevia Serves 1 Calries per serving: 400 Beet Tp Sup 8 P a g e