EATING FOR ENERGY MEAL PLAN # 6 SUGGESTED GROCERY LIST Note that meals are repeated 2-3 times for easy batch cooking/meal prep, see bottom for prep-cooking notes. You can choose just the ones you like and alter the shopping list accordingly. All food pre-prepped should be eating within 3 days. PROTEINS & DAIRY Bacon, uncured nitrate free and no sugar added, 1 package Chicken 4 chicken breasts Crab meat 12 oz fresh or canned Egg whites 1 carton Eggs 1 dozen Goat Cheese crumbles 2 containers Ground Turkey, lean - 1lb Lamb 1 lb. ground Mahi Mahi 8oz Salmon 1 lb. Tuna fish canned in water, 1 can Turkey deli meat, high quality, low sodium 1 lb. VEGGIES & FRUITS Asparagus, 1 bunch Avocados 2 Broccoli crowns, 1 lb. Cherry tomatoes 1 package Cucumbers 6 Eggplant 2 Endive cups 4 to 6 Fennel bulb 2 Fresh ginger root 2oz Lemons 1-2 Mushrooms 1 package Orange 1 small Orange Bell pepper 1 Purple cabbage ½ head Red Bell pepper 1 Romaine lettuce - 2 heads Salad mix 1 bag Spinach 1 bag or 2 bunches Tomatoes 4 large Zucchini 3 EXTRAS Almond Flour 4 cups Sun dried tomatoes, canned or bottled in brine or olive oil. Coconut Aminos or Bragg s liquid aminos Coconut oil Tahini 1 cup Ghee Illy canned espresso, no sugar added 2 cans Mayonnaise (real) MCT Oil Cacao powder, 8oz Collagen protein powder Coconut Wraps or other grain free wrap Swerve confectioners sweetener 1 package Creamy peanut butter Plant based protein powder Lilly s sugar free chocolate chips Unsweetened almond milk or coconut milk 2 containers Green Veggie juice 16oz Hot sauce
DAY 1 MEAL 1: 1 slice Sun Dried Tomato Quiche and Green Veggie Juice MEAL 2: 3 oz low sodium turkey deli meat with 1 sliced cucumber MEAL 3: BLT salad with optional additional protein about 4oz. MEAL 4: ¼ c. Babaganoush dip with endive cups MEAL 5: 4oz grilled salmon with steamed broccoli DAY 2 MEAL 1: 1 egg plus whites omelet with leftover broccoli and 1 tbsp. goat cheese crumbles. MEAL 2: Green veggie juice, 4oz lean ground turkey burger in lettuce wraps. MEAL 3: Sun dried tomato quiche with side salad MEAL 4: Turkey deli meat (4oz) with 1 whole cucumber MEAL 5: Buffalo Chicken Wraps DAY 3 MEAL 1: Sun Dried Tomato Quiche and green veggie juice MEAL 2: Babaganoush dip with endive cups MEAL 3: Summer Shrimp and Veggie Wraps MEAL 4: Spiced Turkey Burger Mix in lettuce wraps MEAL 5: 4 oz Mahi Mahi with Sauteed mushrooms and onions
DAY 4 MEAL 1: 1 egg plus whites omelette with leftover onions and mushrooms with 1 tbsp. goat cheese crumbles. MEAL 2: Green Veggie Juice, turkey deli meat and cucumber MEAL 3: Buffalo Chicken wrap MEAL 4: Babaganoush and Endive cups MEAL 5: 4 oz Salmon with sautéed fennel bulb DAY 5 MEAL 1: 2 oz spiced turkey burger mix with 2oz egg whites and leftover veggies. MEAL 2: Green smoothie (1 cup spinach, 1 cup almond milk, stevia to taste, ice cubes or optional ¼ cup frozen strawberries) MEAL 3: Summer Shrimp and Veggie Wraps MEAL 4: 2 Peanut Butter Protein Balls MEAL 5: Lamb, Leeks and Mushrooms with Side Salad
DAY 6 MEAL 1: Green Smoothie (recipe above) MEAL 2: Turkey deli meat and cucumbers MEAL 3: Lamb, Leeks and Mushrooms with Side Salad MEAL 4: Peanut Butter Protein Balls MEAL 5: Crab Salad Avocado Cups and side salad DAY 7 MEAL 1: Mojo Mocha MEAL 2: 1 egg plus whites with 1 cup cooked spinach MEAL 3: Crab Salad Avocado Cups and side veggie MEAL 4: Lamb, Leeks and Mushrooms in endive cups MEAL 5: 4oz salmon with grilled tomatoes
CRAB SALAD IN AVOCADO BOWLS 2 large avocados, halved 1 tbsp. lemon juice plus half a lemon 12oz (canned or fresh crab meat) 4 tbsp. mayonnaise or MCT oil 1 tbsp. celery seed ¼ tsp. black pepper ½ tsp. Old Bay Seasoning 1 tsp. dried parsley 10 drops liquid stevia (or to taste) Slice avocados lengthwise and remove the pit. Squeeze lemon juice over the halves and set aside. Mix remaining ingredients in a large bowl, spoon into avocado cups and cover the top of the avocado with a pile of crab salad. You can also substitute canned tuna fish for the crab. BLT SALAD 1 head romaine or butter lettuce, washed and torn into small pieces 6 strips of bacon cooked extra crispy, cooled and crumbled 2 tomatoes, diced (or 1 cup cherry tomatoes) ¼ cup mayonnaise 2 tbsp. apple cider vinegar 2 tsp. confectioners Swerve Wash and chop lettuce, place in a large bowl. In a small bowl combine the mayonnaise, apple cider vinegar and Swerve, toss with the salad (or keep dressing on the side if you are prepcooking) and add the tomatoes and bacon to the salad.
PEANUT BUTTER PROTEIN BALLS ½ cup creamy peanut butter ½ cup vanilla plant based protein powder 1 tbsp. Ceylon cinnamon powder 1 tbsp. confectioner s sweetener ¼ cup Lilly s sugar free chocolate chips. Mix all ingredients well. Using 2 tbsp. at a time, roll into balls. Keep refrigerated or frozen. HOME MADE BABAGANOUSH DIP 2 large eggplants, roasted 30 minutes, cooled and peeled ¼ cup tahini ¼ lemon juice 1 clove crushed garlic 2 tbsp. olive oil plus extra for topping After peeling eggplants, rinse off as many seeds as possible then place in a food process or blender adding remaining ingredients. Process on high until smooth and creamy, pour onto a plate and drizzle with olive oil. Serve with endive cups.
LAMB, LEEKS AND MUSHROOMS 1lb ground lamb 2 leeks, trimmed and washed, finely sliced 1 package mushrooms, washed and minced 2 tbsp. ghee Sea salt and pepper Sautéed leeks in ghee until soft, add mushrooms and cook until soft. Add lamb and finish cooking until everything is well cooked and combined. Season with sea salt and pepper. SUMMER SHRIMP AND VEGGIE WRAPS 1 package coconut wraps (or other raw grain free wraps) 1 lb. cooked shrimp 2 cucumbers julienned 1 red bell pepper, julienned 1 orange bell pepper, julienned 1 daikon radish, julienned ¼ purple cabbage, cut into thin strips Lay one wrap on a workspace, placing a row of shrimp (about 4) in the center. Top with 2 tbsp. of each veggie then roll and wrap like a burrito. You can also use green cabbage leaves, parboiled as wraps. Serve with Ginger Almond Dipping Sauce.
BUFFALO CHICKEN COLLARD WRAPS 3-4 chicken breasts 1 tsp. paprika ½ cup almond flour ¼ cup ground flax seeds 1 tsp. sea salt 1 tsp. pepper 2 tsp. garlic powder ¼ cup hot sauce ¼ tsp. poultry seasoning 1 egg ¼ cup almond or coconut milk 4-6 large collard greens, cabbage leaves or large lettuce leaves 2 tbsp. coconut oil or ghee for frying Rinse and pat chicken breasts dry, set aside. Mix the remaining ingredients (except the egg) in a bowl and place it in a pile on a large plate. Beat the egg in a separate bowl and dip each chicken breast in the egg then in the almond flour mixture. Fry immediately in a hot skillet with melted coconut oil or ghee, cooking until browned. Flip the chicken and brown the other side. Once the coating is browned, transfer to a baking dish and bake at 325 degrees until cooked through, about 20 minutes. Slice breaded breasts and place ½ a chicken breast in each leaf. Top with crumbled blue cheese, avocado, sprouts, tomatoes or other low glycemic items. Wrap it up and eat it! For batch cooking, do not wrap the lettuce leaves in advance. Keep breaded chicken separate.
GINGER ALMOND DIPPING SAUCE 4 tbsp. MCT oil or olive oil 1 tablespoon Shoyu, liquid aminos or 2 tbsp. unsalted almond butter 1 tbsp. orange zest 2 tbsp. fresh grated ginger root coconut aminos. ¼ tsp. sea salt 1 tbsp. confectioners Swerve sweetener 10 drops liquid stevia Whisk all ingredients together and serve as a dipping sauce or dressing. SUN DRIED TOMATO AND GOAT CHEESE QUICHE 1 Almond Crust Recipe 6 whole eggs 1 cup finely chopped sun dried tomatoes 1-bunch chives, minced 1-cup goat cheese crumbles ½ tsp. sea salt ½ tsp. black pepper Press almond pastry crust into a pie shell, bake at 325 for 15 minutes, remove from oven and cool slightly. In a large bowl mix eggs, tomatoes, chives, goat cheese and seasonings. Pour into a pie shell and bake at 350 for another 20 minutes or until center of quiche is cooked through. Cool before serving.
BASIC ALMOND PASTRY CRUST 2 cups fine ground almond flour 2 tbsp. coconut oil 1 large egg ¼ tsp. sea salt. Pulse flour and salt in food processor. Add oil and egg, pulse until dough ball forms. Press the dough into your pie pan or other shape. Can me make up to 3 days ahead and stored in the refrigerator. Bring to room temperature before shaping. MOJO MOCHA 1 cup almond milk 1oz Illy espresso 1 tbsp. cacao powder 2 scoops collagen protein powder Stevia to taste Blend well and enjoy!
CHOCOLATE PEANUT BUTTER MINI CAKE 2/3 cup almond flour 1 large egg 2 tbsp. confectioners Swerve Sweetener 1 tsp. baking powder ¼ tsp. cinnamon powder 2 tbsp. raw cacao powder 2 tbsp. melted grass fed butter 2 tbsp. water ¼ tsp. vanilla extract 2 Tbsp. Creamy Peanut Butter Pinch of salt In a small bowl whisk together almond flour, swerve, baking powder, cinnamon, cacao, vanilla, salt and cream of Tatar. Add egg, butter and water and mix well. Divide batter in half, place half of the batter in the baking dish, add the peanut butter as a layer topping with the remaining layer of cake batter. Microwave for 1 minute and serve immediately. ** Easy Meal Prep Pre-cook your meats and veggies such as green beans, zucchini and celery root puree in larger batches and portion out into separate containers. Shoot for 3 days worth of meals cooked in 1 day. Meals repeated are intended to save time by using batch cooking**