Challenge – Meals Women

The Meals:

It is VERY important that you try and eat the number of meals I suggest. Protein and Fats help keep the blood sugar even and stable; thereby reducing insulin spikes that lead to fat storage. In other words, if you eat carbs, you should eat proteins/fats within 15/20 minutes to prevent blood sugar spikes, which lead to fast fat storage. My meals are planned to include all 3 (carbs, fats and proteins together). This is a challenge, not a custom meal plan (which I highly recommend to my clients for the best results tailored to each person’s body composition/lifestyle), so I am going to give several options on how to achieve the best results. You can either follow my suggested meals for an average of about 1500-1700 calories a day for females and 1700-2000 for males, which should enable weight loss for most individuals, or if really want you can go to the Macro Calculator I provided above, see what calories should be for “fat loss” as well as calculating the macros (grams of carbs/fats/protein needed daily). If you use this scientific approach, it is much more likely you will have an individualized plan and your results will be better. If you calculate your macros, you can still use my meal plan suggestions and just calculate the portions needed to hit your grams of carbs, fats and proteins daily in the “myfitnesspal” app. Myfitnesspal is a food and exercise tracker to help stay on track with foods. I use it all the time. YOU DO NOT HAVE TO CALCULATE ANYTHING IF YOU DO NOT WANT TO. MY PRESCRIBED MEAL PLANS WILL ENABLE HEALTHY FAT LOSS AND MUSCLE TONING. If your calorie calculations are above (Female – 1850) or (Male – 2100) please double check with me after week 1. I suggest that you try week 1 without the Macro approach to see how the prescribed meal plan works for you – unless you are used to counting Macros. Also under the Video tab I have a Macro 101 Video, please watch it.

HOLIDAY CHEAT MEALS:

If you are planning on having a big cheat meal say on Thanks Giving or Christmas – during that entire week leading up to the holiday I want you to replace your 4th meal of the day with a meal 5 option. In other words I want you to have minimum carbs at both meals 4 & 5 for that week. This would help offset any large cheat meals you have. However, please remember to cheat “smart”, don’t simply go ham on anything and everything.

WEIGHT LOSS

If on this challenge, you are having trouble losing weight any week, I advise dropping your carbs 2 oz per day per week (For example, if after week 1 you do not lose weight, drop 2 oz of carbs from a meal of your choice for week 2.) Since this challenge is not custom, I designed a program that works for “most.” However, everyone’s metabolism is slightly different. Because of that, you have access to me with any trouble or plateaus you may reach. I would advise dropping your carbs by 1 oz from a meal of your choice a week until you reach weight loss, then you can sustain that intake. Most everyone has excellent results as seen in my client transformations I post on my ig.

Intorduction

The Meals:

It is VERY important that you try and eat the number of meals I suggest. Protein and Fats help keep the blood sugar even and stable; thereby reducing insulin spikes that lead to fat storage. In other words, if you eat carbs, you should eat proteins/fats within 15/20 minutes to prevent blood sugar spikes, which lead to fast fat storage. My meals are planned to include all 3 (carbs, fats and proteins together).

This is a challenge, not a custom meal plan (which I highly recommend to my clients for the best results tailored to each person’s body composition/lifestyle), so I am going to give several options on how to achieve the best results.

You can either follow my suggested meals for an average of about 1500-1700 calories a day for females and 1700-2000 for males, which should enable weight loss for most individuals, or if really want you can go to the Macro Calculator I provided above, see what calories should be for “fat loss” as well as calculating the macros (grams of carbs/fats/protein needed daily). If you use this scientific approach, it is much more likely you will have an individualized plan and your results will be better. If you calculate your macros, you can still use my meal plan suggestions and just calculate the portions needed to hit your grams of carbs, fats and proteins daily in the “myfitnesspal” app. Myfitnesspal is a food and exercise tracker to help stay on track with foods. I use it all the time. YOU DO NOT HAVE TO CALCULATE ANYTHING IF YOU DO NOT WANT TO. MY PRESCRIBED MEAL PLANS WILL ENABLE HEALTHY FAT LOSS AND MUSCLE TONING. If your calorie calculations are above (Female – 1850) or (Male – 2100) please double check with me after week 1. I suggest that you try week 1 without the Macro approach to see how the prescribed meal plan works for you – unless you are used to counting Macros. Also under the Video tab I have a Macro 101 Video, please watch it.

HOLIDAY CHEAT MEALS:

If you are planning on having a big cheat meal say on Thanks Giving or Christmas – during that entire week leading up to the holiday I want you to replace your 4th meal of the day with a meal 5 option. In other words I want you to have minimum carbs at both meals 4 & 5 for that week. This would help offset any large cheat meals you have. However, please remember to cheat “smart”, don’t simply go ham on anything and everything.

WEIGHT LOSS

If on this challenge, you are having trouble losing weight any week, I advise dropping your carbs 2 oz per day per week (For example, if after week 1 you do not lose weight, drop 2 oz of carbs from a meal of your choice for week 2.) Since this challenge is not custom, I designed a program that works for “most.” However, everyone’s metabolism is slightly different. Because of that, you have access to me with any trouble or plateaus you may reach. I would advise dropping your carbs by 1 oz from a meal of your choice a week until you reach weight loss, then you can sustain that intake. Most everyone has excellent results as seen in my client transformations I post on my ig.

Below is an example of a weekly meal plan for those that are able to eat ANY food available to them from my program and want to diversify each day as much as possible. This is just an example of how you can choose to structure your meals. Click on the image to enlarge it – best viewed on a desktop computer or printed out.

Cheat Meals

Cutlery-100For this challenge, cheat meals are not part of the prescribed terms. I include prescribed cheat meals in challenges around the holidays for obvious reasons to be able to participate in holiday events without completely losing track of the weight loss challenge. However, for those challenges, meals were reduced prior and after to make up for the calorie surplus on cheat days. For this challenge, one cheat meal a week (on Friday after leg day) is allowed but not advised for best results. This challenge has a lot of food and food options so for best results, stick to the plan. If you must cheat, wait until Friday for that one meal cheat.

Cheating Versus “Cheat Meal”

This is a challenge and with that comes exactly that, A CHALLENGE! LOL. All of us cheat. I do, you do, so just be prepared. Don’t let one meal or one slip up ruin your progress. Jump right back on track if you slip up. Use the Facebook Support Group if you would like tips on what to eat if you are prepared for a social event in which you might cheat. What I will say is some people have a stronger will power than others. Know that if you cheat, it’s not the end of the world, but someone else in this challenge may have taken it more seriously and decided not to cheat. They might get better results but don’t be discouraged because 99% of people cannot be strict every day. If you are losing weight every week (1-3 lbs), you can give yourself a “cheat meal” – just once a week, and then get right back to the meal plan for the remainder of the week. Do not allow a cheat meal turn into a cheat day or cheat week. Some people think a cheat meal is necessary to get the cravings/insanity/emotions reset, other people have enough will power to not cheat during the challenge. Once your metabolism realizes you are eating healthy/proper amount of calories for weight loss, cheat meals usually help reset the metabolism and help with weight loss to prevent those “plateaus” that can occur from long term low calorie diets (when the body has gone into starvation mode to salvage the body’s expenditure.) Cheat meals can be good, but only once a week during this challenge if you must.

I don’t want people to get confused. To me, “cheat meal” is a planned out meal where you eat what you want. Each of you can have ONE CHEAT MEAL (anything of your choice no more than 1000 calories or so) Friday night after Leg Day.

However “cheating” is different. That is when you give into your cravings randomly and allow yourself to go off track that day when you were supposed to follow the plan. Just so you know, the more you “cheat” with sugar foods, the more you will crave the sugar. The less you cheat, the less you will crave the sugary cheats. If you feel the need to “cheat” here are the recommended “craving killer” foods I suggest:

Suggested craving alternative foods: (this is NOT RECOMMENDED TO GET BEST RESULTS, it’s simply BETTER “cheats” than HIGH FAT, HIGH SUGAR foods.)

  • Weight watchers 80 calorie frozen yogurt bars
  • Quaker’s “Popped” 90 calorie rice cake snacks
  • Kellogg’s Crispy Chips 90 calorie bags
  • Quest double chocolate chunk bar – 120 calories
  • 60 calorie Sugar free jello or sugar free pudding with fat free whipped cream
  • Arctic Zone Chocolate Peanut Butter Ice Cream (may eat ½ or full pint).
  • Lean Turkey jerkey
  • 100 calorie fat free popcorn
  • Big Slice Apple Pouch

Other tips: chew sugar free gum if you get a craving or drink more water/green tea/tea/coffee.

Please be warned that your body only craves what you give it so if you chose to eat a lot of sugar carbs/fatty foods, your body will crave it. If you avoid it, the cravings subside and usually only visual/sensory cues will remind you of those foods. Do not skip meals, it causes your blood sugar to drop and cravings to come back.

Beverage Snacks:

Coffee with unsweetened almond milk. Add truvia or stevia for sweetener.  Drink 1 gallon of water daily as your beverage or zero calorie drinks. No reason to waste calories on drinks. Drink as close to a gallon of water a day as you can. You need to flush your body of toxins especially when weight training. AVOID ALCOHOL. IF you must drink, choose low calorie alcoholic drinks like “vodka soda” or “tequila soda.”

Free Foods:

ALL green veggies such as celery, cucumbers, broccoli (for most part), pickles and salads are okay to snack on with or in between meals 🙂

Extra protein is good in between meals! Here are some examples: hard boiled egg whites, light tuna packets, light jerky (98% fat free turkey, beef), lean deli meats (chicken or turkey slices), and 80 calorie Greek yogurt cups.

If you are still hungry in between meals, please snack on a rice cake (35-45 cals a piece) or a popped rice cake pack by Quakers – variety of flavors – calories are only 90 each.

Please do not add any dressings or condiments other than the following: coconut oil spray may be used to cook any food, mustard is allowed in any amount, 2 tbsp preservative free salsa to eggs or meats, vinegar okay (no oil), may use stevia 1 packet with coffee or ½ packet with oatmeal, any amount of green tea is allowed. May use A1 steak sauce, hot sauce, vinegar, and fat free balsamic dressing.

You may use any and all spices to your meals! Get creative! Look up recipes to include your meal choices if you prefer to get a little fancy! I highly recommend adding FlavorGod seasonings if you want to add quick and easy flavor to any meal!

Obviously you need to stay away from all fried foods, added sugars and ANY extra food that’s not equivalent in grams on this list. If you have questions or need variety or changes made, let me know. I’ll be more than happy to incorporate different foods and diversify your meal plan accordingly. Just know this is a change of less intake and calories than you are used to 🙂 It is highly encouraged that you work out according to the training below but if you miss a workout, do not skip meals. You need to keep your metabolism nice and steady 🙂  You may eat these meals at any time of the day as long as they are all eaten within a 24 hr period, even right before bed if need be.

Meal prepping is highly encouraged and shows the highest success rates. I will warn you that it can take 2 hours to meal prep for 3-5 days. Sometimes I prep for one day at a time, sometimes for more than one day depending on how much time I have that day. Being flexible will definitely help you. I also use a meal prep service called New Vision Nutrition to help substitute some of my meals. If you want to give these a try use my code to get 10% off your order: DRAIN10

Pre-workout: You may take a “pre-workout” of your choice. Do your research and trial a smaller than suggested amount for the first time to see how your body reacts. A lot of people like to take pre-workout for morning or day time workouts. Do not take pre-workout after 6pm to avoid insomnia.

During workout: 1 scoop BCAAS, 3 tablets of Vitamin C mixed with water – drink during weightlifting to prevent excess soreness. (ONLY ON WEIGHT TRAINING DAYS)

Post-Workout: One scoop of whey or vegan protein isolate per shake mixed with water (equivalent to no more than 120 calories, no more than 2 g carbs and 1 g of fat)

OR 1 double chocolate chunk Quest bar

OR ½ pint of Artic Zone Peanut Butter Chocolate Ice Cream. (ONLY ON WEIGHT TRAINING DAYS)

CONDIMENTS:

  • Limit Dairy to nonfat Greek yogurt & nonfat cottage cheese
  • Avoid too much salt, although you don’t need to watch amounts
  • Low carb Ketchup (sweetened with splenda is okay) but not regular ketchup
  • Hot sauce is allowed
  • Fat free Balsamic is recommended or any low fat/low carb dressing for salads
  • I use “I can’t believe it’s not Butter” Spray in place of butter
  • I use Coconut Oil Spray to cook all protein and veggies
  • Mustard is okay
  • I bring Truvia (stevia) with me everywhere I go (for coffee or to mix in my own drinks)

EATING OUT

Many of you are choosing to do this challenge to better your health and body but don’t want to suffer from social isolation! I totally understand! I have been there! I want you to stay on track for a “lifestyle” not just a “diet.” That is how I am able to stay lean/maintain a balance all year!

Here are my best tips if you are EATING OUT:

  • Choose meals similar to amounts and foods I have on this plan
  • Ask for NO ADDED SALT or NO ADDED SUGAR
  • Ask for no butter or oil if possible
  • Bring your own sauces/dressing/spices if you want to (ladies I do this lol)
  • PORTION CONTROL (ask for 3-4 oz protein meals and eyeball the carbs to eat no more than ½-1cup)
  • Drink water only or zero calorie drinks
  • EAT RIGHT THE REST OF THE DAY SO YOU DON’T FEEL GUILTY
  • Stay away from dairy foods
  • NO FRIED FOODS

GROCERY LIST for 1-2 weeks

  • Sprouted grains bread: (put in fridge if you will eat daily; freeze if you don’t eat bread daily)
    • Ezekiel bread (Trader joes, Whole Foods, Walmart, Most grocery stores)
    • Pepperidge Farm Sprouted grains bread
  • 1 jar of nut butter (natural almond, natural peanut, natural macadamia etc)
  • 1 small carton of truvia
  • 2 ripe avocados
  • 1 jar of olive oil 8 or 14 oz OR 32 oz of MCT Oil (sports research) OR 14 oz coconut oil (jar)
  • 2 bananas (will only eat ¼ banana a day)
  • 4-5 medium apples (will only eat ½ apple a day max)
  • Gluten-free oats
  • 1-2 bags of arugula/spinach/greens/kale
  • Unsweetened almond milk (30 cals per cup)
  • 1 bag Frozen mixed berries or fresh raw berries if you prefer (use green bags/green containers to keep fresh for full week)
  • Frozen veggies (broccoli, Brussel sprouts, green beans, cauliflower, asparagus, spinach, zucchini, mixed peppers/onions etc)
    • may buy fresh veggies but will need to keep in green bags/containers to keep fresh all week (wash/cut and place in green containers ASAP to keep fresh for 7 days)
  • Coconut oil spray/Pam Olive Oil Spray/Pam Spray (0 cal pan spray)
  • Bag of raw unsalted nuts (macadamia, almonds, cashews etc – may eat 10-20 nuts per meals 2-4 if that is the only fat source)
  • 14 oz box or 1 lb bag of white rice/brown rice/couscous/quinoa (may buy all and interchange)
  • Bag of sweet potatoes or red potatoes if you hate sweet potatoes but red potatoes are HIGHER GLYCEMIC FOODS (freeze half if you don’t cook all at once)
  • Bag of shredded lettuce (for salads, wraps, chipotle bowls etc)
  • Tomatoes
  • Onions
  • Grilled peppers
  • Cucumbers
  • Green Giant Mashed Cauliflower (found in frozen veggie section)

MEAT-INCLUSIVE PROTEIN SOURCES (meat, eggs, chicken)

  • Carton of eggs
  • Carton of egg whites
  • 1 tub whey or vegan protein (2 lbs) suggestions:
    • Optimum Nutrition
    • 1st phorm Phormula-1
  • FAGE Nonfat greek yogurt or any nonfat greek yogurt, no added sugar
  • FAT-FREE Cottage cheese
  • 3-4 1 lb packages Lean ground chicken or turkey (96-99% lean) (may freeze half)
  • 1-2 packages of Trader Joes Fully Cooked Oven Roasted Turkey Breast (1 lb per package)
  • 5 lbs of frozen chicken breast (cheapest way to purchase chicken but not as healthy and you have to defrost and meal prep all this chicken)
  • OR Fully prepared and ready to eat chicken:
    • 5-10 packages of Applegate naturals chicken strips (comes in packages of 8 oz) OR Nature-raised farms chicken strips (comes in packages of 8 oz)

VEGAN/VEGETARIAN PROTEIN SOURCES:

  • Chia seeds
  • Ground flax seeds
  • Black beans (canned or dry)
  • Garbanzo beans (canned or dry)
  • Kidney beans (canned or dry)
  • Up to 5 lbs (80 oz) of Beyond meat options (freezer or fridge section)
  • LightLife Tempeh burgers – 2 burgers per serving
  • LightLife Smart Patties (black bean burgers) 2 patties 200 cals is one serving
  • LightLife Smart Patties with quinoa – 2 patties 200 cals is one serving (to be used in a meal)
  • LightLife Smart ground crumbles (4 ounces per serving) – 3 in a package of 12 oz.
  • Gardein meatless meatballs – 4 servings in a package – 90 g in a serving.
  • Tofurky deli slices – 5 slices is a serving (3 servings per package)
  • Vegan plant protein powder:
    • Vega (Vegan protein from Whole Foods)
    • Orgain Organic Slim (vegan protein at Trader Joes)
  • 1 package Daiya cheese for toppings (keep to 2 tbsps per serving)

PESCATARIAN PROTEIN SOURCES:

  • Up to 5 lbs of fish protein – fresh or frozen (flounder, cod, tilapia, salmon) – Fish market section
  • 10 packets of 2 oz Tuna Creations (select your flavors) – eat 2 packets at a time (4 oz)
  • Imitation crab packet (deli section)
  • Medium or Jumbo Shrimp – raw, depeeled, deveined shrimp tail-on – cook or grill 6 shrimp per serving (about 5-6 servings per bag of 40 shrimp)

OPTIONAL ADDITIONAL ITEMS:

  • MCT Oil – 20% off use discount code FIT20 : https://sportsresearch.com/products/premium-mct-oil-32oz
  • Sugar-free pancake syrup
  • Organic salsa or trader joes salsa (2 tbsps per serving)
  • Hot sauce – 2 tbsps per serving
  • Walden Farms Tomato & Basil Pasta Sauce (Spaghetti squash pasta meal)
  • FlavorGod seasonings (Cajun, TacoTuesday, Garlic Lovers
  • Garlic, celery, onions (for cooking or stuffed peppers)
  • Butternut squash (for spaghetti squash)
  • Carrots, seaweed, ginger (for poke bowl toppings)
  • Reduced sodium soy sauce (for poke bowl topping)
  • Lemon juice
  • Any and all spices including salt
  • Popcorn seasonings to help season foods
  • 1 Mission Low carb tortilla
  • Udi’s Tortilla Wraps
  • Sugar-free or reduced-sugar preserves (as topping on bread)
  • “I Can’t Believe It’s Not Butter” spray
  • Reduced-sugar Heinz ketchup
  • Yellow Mustard
  • Fat-free dressing (prefer balsamic)
  • Coffee (for brewing or instant)
  • Tea
  • Zero Calorie Drinks such as Sparkling Ice or Store-brand flavored drinks
  • Dansani or any brand flavored drops (zero cal flavor added to water)
  • Sugar-free gum

GUILT-FREE JUST-IN-CASE SNACKS/TRAVEL GOODS: (NOT NEEDED)

  • Package of Skinny Girl Popcorn or fat free 100 calorie pack popcorn = 1 serving
  • Quaker rice cakes (apple cinnamon, chocolate, cheddar, ranch etc)
  • 2-4 oz is a serving of Turkey Jerky (buy multiple packs as these have long shelf life)
  • Packets of 2 oz Tuna Creations (I usually get 10 for $10) – 4 oz is a serving (2 packs)
  • Quaker popped single packs 90 cals (variety pack)
  • Sugar-free jello
  • Arctic Zero Ice Cream – ½ pint is a serving (For flavors with 35 cals per serving, may have 2 servings = 1 cup. For flavors with 75 cals per serving, one serving = ½ cup).
  • Protein Bar suggestions:
  • Quest bars under 200 calories
  • Thinkthin bars under 200 calories
  • Proper macros: 160-190 calories, 20-25 g protein, 0-25 g carbs, 0-2 g fats

MEAL PREP & FOOD STORAGE TIPS:

Recommendations:

MEAL PREP SERVICE I RECOMMEND:

If you need a break from meal prep, or to save some time, try out a meal prep service. I currently recommend and use the following:

New Vision Meals @newvisionmeals :

www.newvisionbody.com use discount code DRAIN10 for 10% off and place orders by Sunday to get them to arrive by Wednesday. May try out signature meals or customize your meals/portions. May start with a few meals to try and order more the following week. Foods will stay fresh for a whole 6-7 days max.

Regular

(Below are list of Meal Options for you to choose.)

“FRENCH TOAST”
1 slice Ezekiel bread (cinnamon raison OR original), dipped in ¼ cup egg whites or egg beaters, cooked on pan without oil (may use coconut oil spray). Side: 1 whole egg & 3 egg whites (cooked however you like). Topping options: 1 tbsp sugar free preserves (sweetened with stevia or splenda), OR 5 sprays of “I can’t believe its not butter” & 2 tbsps of sugar free syrup.
(254 cals, 17g C, 6g F, 17g P)

“BREAKFAST WRAP”
Udi’s Tortilla wrap, 1 cup egg beaters scrambled, 2 tbs salsa, 1/4 avocado
(320 cals, 32g C, 12g F, 17g P)

“PROTEIN WAFFLE”
½ cup egg whites, 1 scoop protein powder, 1 tsp baking powder, ½ medium sliced banana or ½ cup berries, ½ tbsp nut butter drizzled (or PB2 and add water), *add water to desired consistency
*May add 1-2 tbsp nonfat Fage greek yogurt
*may add 2 tbsp sugar free syrup
(302 cals, 22g C, 9g F, 37g P)

“NUT BUTTER/BANANA/CHIA SEED TOAST”
1 slice Ezekiel toast, ½ tbsp nut butter of your choice, ¼ banana sliced, Side of: ½ cup nonfat greek Fage yogurt
*May add 1 tsp of chia seeds (to topping)
*May add 1-2 stevia packets (to mix into nonfat greek yogurt to sweeten)
(286 cals, 28 g C, 11g F, 37g P)

“AVOCADO EGG TOAST/SIDE EGG WHITE SCRAMBLE”
2 slice Ezekiel toast/muffin, 2 tbsp avocado spread, 1 whole egg, Side of: ½ cup egg whites
*May add any seasonings/salt/reduced sugar ketchup/hot sauce/salsa
*May add veggies to scramble
(357 cals, 35g C, 6g F, 27g P)

“OPEN FACE BREAKFAST SANDWICH/Side of fruit”
Egg white patty: ½ cup egg whites, ½ cup arugula/spinach/greens, 1/2 tbsp olive oil/grapeseed oil/mct oil/coconut oil
*may add any seasonsings/salt/dash parmesan
On top of 1 Ezekiel bread toast/muffin
* add side of: 1/2 cup mixed berries or add second slice Ezekiel bread)
(341 cals, 31g C, 8g F, 20g P)

LIGHT “EGGS & TOAST”
1 slice Ezekiel bread (may use bread or English muffins), 1 cup Liquid Egg Whites (scrambled), 1 Whole Egg (you may prepare eggs only in coconut oil SPRAY).
(270 cals, 20g C, 8g F, 20g P)

“YOGURT PARFAIT”
½ cup Fage Greek Nonfat Yogurt, ½ cup of berries berries (blue, strawb, black or rasp.), ¼ cup of GLUTEN FREE oatmeal, 10 nuts of cashews or almonds.
(250 cals, 31g C, 8g F, 18g P)

“CEREAL”
1/2 cup of GLUTEN FREE oats, 1 cup of unsweetened almond milk, ½ scoop protein powder
*May add 1/2 or 1 tbsp of MCT oil to coffee with this meal.
(245 g C, 34g C, 9g F, 25g P)

“PROTEIN PANCAKES”
1/2 cup of liquid egg whites, 1/2 scoop protein powder, 1/4 cup gluten free oats blended (into flour), mix up and pour two pancakes, fry with coconut oil spray only. Use sugar free syrup 1-2tbsps and “I cant’ believe its not butter” spray instead of butter. *May add half medium banana sliced as topping or mashed into batter)
*May add 1/2 or 1 tbsp MCT oil to coffee with this meal
(255 cals, 33g C, 3g F, 30g P)

“PB&J”
1 slice of Ezekiel bread, ½ tbsp Natural Nut Butter (no sugar, NO ADDITIVES), 1/2 cup liquid egg whites scrambled on side (suggest adding spices on top, cook only in coconut oil spray). May add 2 tbsp of sugar free raw preserves on the toast.
*May add 1/2 or 1 tbsp of MCT oil to coffee with this meal
(210 cals, 25g C, 5g F, 18g P)

“MEAT LOVERS BREAKFAST” (Low Carb Breakfast)
2 whole eggs, 1 cup liquid egg whites scrambled (suggest adding spices on top, cook only in coconut oil spray). Add 2 oz lean ground chicken or turkey (like a scrambled egg with sausage in it effect) or 2 slices of turkey bacon.
(241 cal, 4g C, 11g F, 22g P)

“FROYO FOR BREAKFAST”
1 kale leaf, 1 scoop whey protein, 1 cup unsweetened almond milk, 10 frozen berries OR ½ banana OR ½ apple, ½ cup nonfat greek yogurt, (may add ice).
(290 cals, 23g C, 7g F, 38g P)

“FRUIT & SALMON”
1/2 cup of fruit (grapes, apple slices, strawberries, berries, orange slices) & 2 slices smoked salmon
(280 cals, 21g C, 12g F, 22g P)

For the NON-VEGETARIANS and those of you who like the get creative and mix and match, here is the basic concept. PREPARE AND EAT 3 OF THESE MEALS BEFORE MEAL 5 A DAY. Usually eat every 3 hours if possible.

  • 3 oz of lean protein for females, (Chicken, 96% or LEANER ground beef/turkey, Roasted Turkey, Grilled non-fried Shrimp, light tuna in packet or White Fish)
  • 3 oz of carbs for females (boiled/baked sweet potatoes, brown rice, couscous, quinoa or red potatoes)
  • Fats options: 1oz nuts or 1 tbsp nut butter or 1/4 avocado or 1 tbsp MCT Oil or 1 tbsp coconut oil
  • 1-2 cups of GREEN veggies (steamed, grilled, or raw such as any lettuce, broccoli, asparagus, Brussel sprouts, zucchini etc) Green veggies cooked only in zero calorie sprays such coconut oil spray.

MEAT EATERS: MEALS 2-4 OPTIONS (Eat 3 of the following options each day – do not eat the same meal 3 times a day though)

“ROAST TURKEY”
3 oz roast turkey breast, ¼ cup sweet potatoes, 6 steamed asparagus spears, ½ tbs coconut oil or 1tbs MCT Oil.
(259 cal, 23g C, 13g F, 20g P)

“CHICKEN COBB”
¼ avocado chopped, 2 cups of lettuce of your choice, 4 oz chicken breast, 2 hard-boiled egg whites (do not include the yolks), 2 TBSP of Fat Free Dressing of your choice.
(267 Cal, 7g C, 10g F, 39g P)

“CHICKEN & RICE”
3 oz of chicken, 75 grams of couscous or brown rice (not fried unless cooked in coconut oil spray only), ¼ avocado OR ½ oz of nuts. May add reduced sodium soy sauce. ½ cup steamed broccoli, 1tbs MCT Oil.
(298 cal, 24g C, 10g F, 31g P)

“FISH LOVERS”
3-4 oz of white fish (cod, flounder, tilapia etc) cooked in coconut oil spray, 2 oz of brown rice OR red potatoes OR sweet potatoes, 1 cup steamed zucchini. Add 1tbs MCT Oil on top after cooked or ½ tbs coconut oil.
(284 cal, 18g C, 15g F, 23g P)

“BEEF LOVERS”
4 oz of 96% ground beef OR LEANER, with 1 cups of steamed broccoli and 3 oz red potatoes. (May add 1 tbsp of nonfat FAGE greek yogurt to mashed potatoes and/or “I Can’t believe it’s Not Butter” spray to potatoes.) ½ cup st. squash/zucchini
(222 cal, 18g C, 4g F, 28g P)

“CHICKEN TENDERS & FRIES”
3 oz of chicken breast tenders (1 tender = about 1 ounce), using 1 tbsp of almond meal per tender, dip tender in liquid egg whites, roll in 1/4 almond meal, 1/2 slice ezekiel bread crumbs or 1/4 cup ground flax seed), and pan fry in coconut oil spray in pan. Serve with 2 oz red potatoes, roasted or baked. May add side salad (greens for fiber and filler & fat free dressing).
(340 cal, 23g C, 14g F, 32g P)

“CHICKEN/AVOCADO WRAP”
3-4 oz grilled chicken/chopped, Trader joes spinach tortilla or Mission Low carb tortilla, ½ cup spinach leaves, ¼ avocado sliced or mashed, 1 tbsp Fage greek yogurt
*May add cilantro to greek yogurt
*May add salt and pepper
(311 cal, 23g C, 12g F, 30g P)

“CAJUN SHRIMP LETTUCE WRAPS”
3-4 oz grilled shrimp, 2-3 tbsps nonfat greek Fage yogurt mixed with Cajun Lovers FlavorGod seasoning, ½ cup mushrooms, 1/4 chopped red onions, ½ cup zucchini, 2 oz brown rice, 1tbsp MCT Oil add after cooked.
*Meal 5 option without the rice
(361 cal, 33g C, 16g F, 21g P)

“CAJUN CHICKEN LETTUCE WRAPS”
3-4 oz ground chicken, 2-3 tbsps of nonfat greek Fage yogurt mixed with Cajun Lovers FlavorGod seasoning, ½ cup mushrooms, ½ chopped red onions, ½ cup zucchini, 3 oz brown rice, 1tbsp MCT Oil add after cooked.
*Meal 5 option without the rice
(381 cal, 34g C, 15g F, 28g P)

“MEDITERRANEAN LOVERS”
4 oz grilled chicken (sauté in zero calorie pan spray), 1/8 cup red bell peppers (sautéed or grilled or kabob), 1/8 cup green bell peppers (sautéed or grilled or kabob), 1/8 cup sliced onion (sautéed or grilled or kabob), ½ cup cooked brown rice, 1 tbsp hummus on side, 1 tbsp greek yogurt FAGE on side
*Meal 5 option without the rice
(310 cal, 34g C, 8g F, 27g P)

“SWEET POTATO/EGG WHITE/BLACK BEAN VEGETARIAN WRAP”
1 Udi’s low carb tortilla, ¼ cup of black beans boiled, 1 cup egg whites, 1oz baked sweet potato, ¼ avocado diced
*May add any seasonings/salt/reduced sugar ketchup/hot sauce/salsa
(359 cal, 38g C, 11g F, 34g P)

“GARLIC ROASTED SALMON/BRUSSEL SPROUTS”
4 oz grilled salmon, ½ cup of white rice, ½ cup cooked brussel sprouts, 1 teaspoon minced garlic, 1 tbsp lemon juice
*May add other seasonings/salt
*Meal 5 option without the rice
(359 cal, 26g C, 12g F, 28g P)

“BBQ CHICKEN/CAULIFLOWER CRUST PIZZA”
Makes 4 personal pizzas (serving size: 1 pizza)
Cauliflower crust:
– 2 cups Green Giant cauliflower florets
– ¾ cup almond meal
– 1.5 whole eggs
– 3 egg whites (remove yolks)
– 3 tbsp nutritional yeast
Bake 4 personal pizza crusts at 450 deg for 15-20 min
Add toppings:
– ¼ cup per pizza (1 cup total)G Hughes Smokehouse sugar free hickory flavored BBG Sauce
– 1.5 cup chopped grilled chicken (divided over 4 pizzas)
– 1 cup chopped onions (1/4 cup per pizza)
– NO ADDED CHEESE OR OIL
(367 cal, 16g C, 19g F, 27g P)

“TACO SALAD BOWL”
4 oz of 99% lean ground turkey, seasoned with taco seasoning cooked in coconut oil spray, 1 cup shredded lettuce, 2 tbsp nonfat greek yogurt (optional as a sour cream flavor), 3 tbsp salsa, ½ cup diced tomatoes (may add other green veggies)
(189 cal, 11g C, 2g F, 32g P)

“POKE BOWL”
4 oz of imitation crab meat or shrimp or tuna or salmon (no spicy mayo), 1/4 avocado, assorted veggies (kale, cucumber, carrots, seaweed, ginger), may add soy sauce, 1/2 brown rice
(257 cal, 24g C, 8g F, 31g P)

“SHEPHERD’S PIE”
4 oz of lean ground meat (drain all the liquid/fat), 1/2 cup (Green Giant) mashed cauliflower, 3oz red or sweet potato
(294 cal, 21g C, 13g F, 23g P)

“CHIPOTLE BOWL”
You may order this from Chipotle: Bed of lettuce, small cup of rice thats used for salsa to go, 1 portion of chicken or tofu, grilled veggies, salsa, 1/2 portion of guac. No cheese, No sour cream & no dressings.
(320 cal, 49g C, 10g F, 8g P)

“SUBWAY CHOPPED SALAD”
Only if you are in a pinch while traveling: Ask for the chopped salad, approved meats (turkey, tuna or grilled chicken), any veggies, salt or pepper, oil or vinegar, avocado. NO: mayo, cheese, dressings or bread.
(220 cal, 10g C, 5g F, 36g P)

Lemon Ginger Chicken & Asparagus Stir-Fry
(Ingredients for 1 serving)
6oz chicken breast (raw)
7 asparagus spears
1/2 cup brown rice (cooked)*
spray coconut oil
sesame seeds for texture and added flavor
Sauce: 3/4 – 1 tbsp Bragg Liquid Aminos, juice from 1 lemon, 1/2 tbsp white balsamic vinegar, 1 tsp ginger paste, 1/2 tbsp raw, organic honey 1 tsp tapioca starch as a thickener*
Chop chicken into small pieces. Cut off the white bottom of the asparagus spears then chop the remaining spear into pieces. In a bowl, mix together all of the ingredients for the sauce and set aside. Spray a nonstick skillet with coconut oil and set on medium high heat. Add chicken to the pan and cook for between 5 – 7 minutes or until the pieces are 85% cooked. Toss in chopped asparagus and stir with a wooden spatula. Allow the asparagus to sear for about 2 minutes.Reduce heat and then pour in the sauce. Stir quickly to ensure all the chicken and asparagus are equally coated. Enjoy with ½ cup of brown rice.
(269 cal, 20g C, 2g F, 43g P)

Stuffed Chicken Breasts
1 tablespoon olive oil
1 tablespoon garlic, minced
1 cup (red) onion, chopped
1 green bell pepper, seeds removed, chopped into slices
1 red bell pepper, seeds removed, chopped into slices
1 1/2 cups chopped portobello mushroom caps (optional)
juice from 1 lemon
sea salt & pepper
30oz raw chicken breasts (five ~6oz chicken breasts)
Seasonings for each breast: Pinch of salt & pepper, 1 teaspoon of dried Thyme.
Fire up grill to 350F or set oven to 400F. Set a nonstick skillet on medium heat and add coconut oil, garlic, onion and bell pepper. Saute for 1 minute, then toss in mushroom caps and squeeze in lemon. Cook and stir for 3 to 5 minutes until the onions are caramelized and the edges of the pepper are seared. Season to taste with sea salt & pepper. Season chicken breasts. Slice the chicken down it’s side to create a “pocket.” Do NOT butterfly the chicken, cutting it from top to bottom; slice it more so in the middle in order to create a deep pocket. Stuff each chicken with grilled veggies and 2 tablespoons of cheese. Place the chicken on the hot grill and cook for 20 minutes (flipping halfway), or until the juices of the chicken run clear and it is completely white.Serve immediately while hot; but, you can also eat these while cold, like chicken pizza! These are hearty pieces of protein so chop if them up for more than 1 serving.
(279 cal, 8g C, 7g F, 44g P)

I don’t know if you have heard of “no carbs after dark” as a saying. It is not necessarily true, but your body only burns carbs/energy during the day, not as much while sleeping, so it is a good rule of thumb if you are looking to lose fat. EAT YOUR CARBS EARLY IN DAY, which is why I give so many options for breakfast and the other meals. It fuels your body for the day, to keep your mind at attention and body energized for your workouts.

  • 3-4 ounces of lean protein (fish, chicken, turkey, salmon, canned tuna in water, canned chicken in water, or even a large egg white omelet). May eat lean red meat or sirloin steak once a week.
  • No carbs after dark if you can avoid it! Sorry! Read my snacks and cravings section for more info! You may eat Meal 5 late though (even right before bed is fine).
  • Veggies: green beans, brussel sprouts, asparagus, peas, mixed greens, kale, arugula, grilled peppers (no added oils), broccoli, bok choy, carrots, celery, cucumbers, spinach, broccolini, okra, cabbage, artichokes, eggplant, romaine lettuce, green onions, edamame & pickles

“GROUND TURKEY/GROUND CHICKEN SPAGHETTI SQUASH PASTA”
Cut butternut squash in half, scoop out seeds, drizzle with light oil and salt, place both halves down on sheet and bake for 45-50 minutes until soft. Use fork to scrape out middle which will create the spaghetti-like noodles, 1 serving:
– ½ cup of spaghetti squash noodles
– ½ cup of Walden Farms Tomato & Basil pasta sauce
– add 4 ounces of lean ground turkey or chicken (drain meat after sautéing in coconut oil spray)
(286 cal, 4g C, 22g F, 20g P)

“GROUD TURKEY/GROUND CHICKEN STUFFED BELL PEPPER”
Creates 4 – Serving size 1 pepper
Preheat oven to 350 degrees
– 4 large green/red/bell peppers, seeded, cored, sliced in half lengthwise, Sautee veggies in coconut oil spray:
– cilantro
– 1 clove garlic
– garlic powder or Garlic Lovers Flavor God
– ½ cup chopped onion
– ½ cup chopped mushroom
– ½ cup chopped celery
Mix sautéed veggies with the following:
– 1-1 ¼ lb ground turkey (sauté in coconut oil spray and drain fat)
– salt & pepper
– may use any Flavor God to seasoning
– 1 cup Walden Farms Tomato & Basil sauce
Stuff your 4 peppers with the ground turkey/veggie stuffing & bake for 45 minutes.
1 bell pepper is a serving: around 300 calories, 18 g carbs, 12 g fats, 28 g protein.
(203 cal per stuffed pepper, 4g C, 9g F, 23g P)

Stir-Fry Sesame Chicken
Servings: 6
(287 cal, 15g C, 13g F, 27g P)

  • 1 tbsp. coconut oil
  • 2 tsp. sesame oil
  • 1/4 cup chicken stock
  • 1/3 cup clean-eating teriyaki sauce, divided, homemade or store-bought
  • 1 pound boneless, skinless chicken thighs or breasts, sliced into strips
  • 1 red bell pepper, stemmed, seeded, and sliced into strips
  • 1 yellow or orange bell pepper, stemmed, seeded, and sliced into strips
  • 2 cloves garlic, minced
  • 2 cups stemmed and chopped fresh green beans
  • 1/2 cup chopped scallions (sliced diagonally) OR chopped cilantro
  • 1/8 cup sesame seeds

Directions:

  • Toast sesame seeds in a dry skillet over medium heat, stirring frequently.
  • Set aside.
  • Coat chicken strips in half the teriyaki sauce. Add oil to a pan or wok over medium heat. Cook for about 4-5 minutes per side until golden and cooked through.
  • Set aside.
  • Add green beans and water or chicken stock to the pan. Cover and cook for about 5 minutes, until beans are crisp-tender. Add sesame oil and peppers to the pan with the beans. Cook uncovered for about 4 minutes. Add garlic and remaining teriyaki sauce, cook for an additional 30 seconds.
  • Return chicken to pan and add remaining teriyaki sauce. Cook for one minute, until warmed. Remove from heat and sprinkle with toasted sesame seeds. Garnish with scallions or cilantro.

Chicken Avocado Burger
Servings: 4
(285 cal, 5g C, 17g F, 28g P)
Ingredients:

  • 1 pound ground chicken
  • 2 clove’s garlic, minced
  • 1 avocado – cut into small cubes use one on the firmer side
  • 1/3 cup almond flour
  • 1/2 tsp. salt
  • 1/4 tsp. pepper

Directions:

  • Combine ground chicken, almond flour, garlic, salt and pepper.
  • Gently fold in avocado chunks trying not to mash them up too much.
  • Form into 4 patties
  • Heat grill to medium high heat. Grill for about 4 minutes on each side until juices run clear.

Grilled Turkey Burgers with Cucumber Salad
Servings: 4
(346 cal, 9g C, 23g F, 28g P)
Ingredients:

Turkey burgers

  • 1 pound lean ground turkey
  • 1 large egg, beaten
  • 1/2 cup almond flour
  • 1/3 cup grated or finely chopped onions
  • 1/3 cup finely chopped parsley
  • 1 clove garlic, minced
  • 1/2 teaspoon kosher or sea salt
  • 1/2 teaspoon black pepper
  • 1 tablespoon extra-virgin olive oil
  • 2 teaspoons coconut oil to lightly coat the pan or grill

Cucumber salad

  • 1 cucumber, diced small
  • 1/2 cup chopped chives or green onions
  • 1 medium-sized ripe tomato, finely diced
  • 2 tablespoons freshly squeezed lime or lemon juice
  • 1/4 teaspoon kosher or sea salt

Directions:

  • Combine all ingredients for turkey burgers, except olive oil.
  • Form into 4 to 5 patties.
  • Sprinkle each patty on both sides with olive oil, using fingers to coat. Lightly oil grates of grill.
  • Set grill to medium-high heat or place a lightly-oiled skillet or grill pan on the stovetop over medium-high heat.
  • Add patties to grill or skillet and cover (cover if using the grill) and grill for 5 to 6 minutes on each side, until cooked through.
  • Meanwhile, mix together all ingredients for cucumber salad. Serve room temperature or chill until serving.

Steak Fajita Roll-Ups
Servings: 3
(267 cal, 11g C, 5g F, 32g P)
Ingredients:

  • Homemade Fajitas Seasoning Mix
  • 1 pound thinly sliced sirloin tip steak
  • 1 tbsp. olive oil, divided
  • 3 colored bell peppers cut into thin strips
  • 1 large yellow onion, sliced
  • 1 lime, juiced
  • chopped fresh parsley or cilantro
  • prepared Guacamole for serving, optional

Directions:

  • Prepare the fajitas seasoning mix and set aside.
  • Cut the steak into 2-inch wide by 6-inch long strips.
  • Rub the steak strips with some of the prepared seasoning mix and set aside.
  • Heat olive oil in a grill pan over medium-high heat and add pepper strips and sliced onions to the grill pan; season with salt, pepper, and a sprinkle of the fajitas seasoning mix.
  • Cook for about 4 to 5 minutes, or until tender.
  • Remove from heat and let cool for a minute.
  • Top each slice of steak with the vegetables; roll up and secure with a toothpick.
  • Add remaining olive oil to the grill pan; heat it up and add the roll-ups to the pan.
  • Cook until browned, about 2 to 3 minutes per side.
  • Remove from heat, remove toothpicks, and transfer to a serving plate.
  • Squeeze lime juice over the roll ups and garnish with chopped parsley or cilantro.
  • Serve with prepared guacamole.

Cinnamon Chipotle Baked Port Chops
Servings: 4
(247 cal, 14g C, 7g F, 25g P)
Ingredients:
Cinnamon Chipotle Rub

  • 1 tbsp. coconut sugar (or raw sugar) – Omit for whole 30 option
  • 1 tsp. ground chili powder (Chipotle chili powder)
  • 1/2 tsp. cinnamon
  • 1/4 tsp. garlic powder
  • 1/4 tsp. onion powder
  • 1/4 tsp. smoked paprika
  • Pinch of dried oregano
  • 1/2 tsp. sea salt (or taste)
  • 1/4 tsp. ground black pepper

For the Pan

  • 2 Large parsnips 7 to 8 inches long. Cut into 1/2 inch slices
  • 2 Large carrots – 7 to 8 inches long. Cut into 1/2 inch slices
  • 2 -3 tbsp. olive oil (divided)
  • 5 lbs of boneless pork chops or loin (or around 4 boneless pork chops).
  • Lemon slices to garnish
  • Parsley to garnish
  • Red Chili pepper flakes to garnish

Directions:

  • Mix together your cinnamon chipotle rub seasoning in a small bowl. Set aside.
    Preheat oven to 400F. Slice your parsnips and carrots into 1/2 inch pieces. Toss in 2 tbsp. olive oil and 2 tsp. of the cinnamon chipotle seasoning.
  • Lay the parsnips and carrots flat on the baking sheet. Roast in oven for 15 minute, give or take.
    While the veggies are roasting, prepare your pork chops.
  • Rub each piece of pork in cinnamon chipotle seasoning. Place each pork chops in pan with 1 tbsp. olive or avocado oil. Sear pork on medium high for 2-4 minutes. Flipping once.
  • Remove pork chops from heat and place on baking pan with vegetables.
    Place the pan back in the oven (with veggies and pork) and roast/bake at 400F for an additional 6-8 minutes or until pork reaches an internal temperature of 165F pork.

Remove pan from oven and add garnishes; Lemon slices, fresh Parsley, red pepper flakes.

Pescetarian

(Below are list of Meal Options for you to choose.)

LIGHT “EGGS & TOAST”
1 slice Ezekiel bread (may use bread or English muffins), ½ cup Liquid Egg Whites (scrambled), 1 Whole Egg (you may prepare eggs only in coconut oil SPRAY).
(210 cal, 18g C, 6g F, 23g P)

“YOGURT PARFAIT”
½ cup Fage Greek Nonfat Yogurt, ½ cup of berries berries (blue, strawb, black or rasp.), ¼ cup of GLUTEN FREE oatmeal, 10 nuts of cashews or almonds.
(250 cal, 31g C, 8g F, 18g P)

“CEREAL”
1/4 cup of GLUTEN FREE oats, 1 cup of unsweetened almond milk, ½ scoop protein powder
(225 cal, 19g C, 8g F, 22g P)

“PROTEIN PANCAKES”
½ cup of liquid egg whites, 1 scoop protein powder, mix up and pour two pancakes, fry with coconut oil spray only. Use sugar free syrup 1-2tbsps and “I cant’ believe its not butter” spray instead of butter. 1/4 cup oats. *May add 1 tbsp of MCT Oil to coffee.
(255 cal, 21g C, 4g F, 21g P)

“PB&J”
1 slice of Ezekiel bread, ½ tbsp Natural Nut Butter (no sugar, NO ADDITIVES), ½ cup liquid egg whites scrambled on side (suggest adding spices on top, cook only in coconut oil spray). May add 2 tbsp of sugar free raw preserves on the toast.
(210 cal, 25g C, 5g F, 18g P)

“FROYO FOR BREAKFAST”
1 kale leaf, 1 scoop whey protein, 1 cup unsweetened almond milk, 10 frozen berries OR ½ banana OR ½ apple, ½ cup nonfat greek yogurt, (may add ice).
(290 cal, 23g C, 7g F, 38g P)

“FRUIT & SALMON”
1/2 cup of fruit (grapes, apple slices, strawberries, berries, orange slices) & 2 slices smoked salmon, ½ apple (May add 1 tbsp of MCT Oil to coffee)
(280 cal, 21g C, 12g F, 22g P)

Smoked Salmon Mini Frittatas 
2 Eggs & 4 Egg whites
1/3 Cup plain Greek yogurt
4oz Smoked salmon (or choice of protein)
1/4 Cup goat cheese
1 Cup Arugula (or Spinach)
1/8 Cup chopped green onions
Seasoning: Pepper
Set the oven to 350F. In bowl mix Eggs with Greek yogurt Add green onions, salmon, goat cheese & Arugula. Spray muffin cups with coconut oil and pour in mixture. Bake for 20 minutes at 350F.
(206 Cal, 2g C, 10g F, 24g P)

OPEN FACED SMOKED SALMON SANDWICH
1 slices smoked salmon
1/4 avocado spread or 1 tbsp guac
2 slices ezekiel
(360 cal, 16g C, 21g F, 27g P)

Healthy Eggs Benedict
2 slices Ezekiel muffins
1 poached egg split
1 slice smoked salmon on top
1/4 cup cooked spinach
(356 cal, 32g C, 12g F, 27g P)

For the NONVEGETARIANS and those of you who like the get creative and mix and match, here is the basic concept. PREPARE & EAT 3 OF THESE MEALS BEFORE MEAL 5 EACH DAY. Usually eat every 3 hours if possible.

  • 3 oz of lean protein, (Grilled non-fried Shrimp, light tuna in packet or White Fish)
  • 3 oz of carbs (boiled/baked sweet potatoes, brown rice, couscous, quinoa or red potatoes)
  • Fats options: 1oz nuts or 1 tbsp nut butter or 1/4 avocado or 1 tbsp MCT Oil or 1 tbsp coconut oil
  • 1-2 cups of GREEN veggies (steamed, grilled, or raw such as any lettuce, broccoli, asparagus, Brussel sprouts, zucchini etc) Green veggies cooked only in zero calorie sprays such coconut oil spray.

MEALS 2-4 OPTIONS (Eat 3 of the following options each day – do not eat the same meal 3 times a day)

“FISH LOVERS”
3-4 oz of white fish (cod, flounder, tilapia, sea bass, snapper, halibut – 1tbsp coconut oil) cooked in coconut oil spray, 2 oz of brown rice OR red potatoes OR sweet potatoes, 1 cup steamed zucchini.
(318 cal, 27g C, 16g F, 20g P)

“GARLIC ROASTED SALMON/BRUSSEL SPROUTS”
3-4 oz grilled salmon, ½ cup of white rice, ½ cup cooked brussel sprouts, 1 teaspoon minced garlic, 1 tbsp lemon juice
*May add other seasonsings/salt
*Meal 5 option without the rice
(310 cal, 29g C, 9g F, 26g P)

“TACO SALAD BOWL”
4 oz of lean shrimp, seasoned with taco seasoning cooked in coconut oil spray, 1 cup shredded lettuce, 2 tbsp nonfat greek yogurt (optional as a sour cream flavor), 3 tbsp salsa, ½ cup diced tomatoes (may add other green veggies), may add ½ cup brown rice.
(294 cal, 32g C, 14g F, 36g P)

“POKE BOWL”
4 oz of imitation crab meat or shrimp or tuna or salmon (no spicy mayo), 1/4 avocado, assorted veggies (kale, cucumber, carrots, seaweed, ginger), may add soy sauce, 1/2 brown rice
(238 cal, 34g C, 6g F, 15g P)

“TUNA COTTAGE CHEESE SNACK”
½ cup fat free cottage cheese mixed with 2 oz tuna creations package. Use 15 carrots or celery sticks to dip into snack or ½ red apple.
(247 cal, 28g C, 2g F, 29g P)

Salmon burger & fries
Lean salmon burger patty (cals 110-140cals)
1/2 ezekiel muffin
3 oz baked sweet potatoes diced & baked
1 slice lettuce, may add 1 slice tomato
*May add reduced-sugar ketchup and/or mustard
(267 cal, 36g C, 5g F, 21g P)

Low Carb Tuna Mushroom melt – one serving: (4-6 mushrooms)
4 oz albacore tuna (2 packets)
4-6 baby bella mushrooms
2 tbsp dijon mustard
1 tbsp garlic paste
1/3 cup chopped cilatro
1/3 cup chopped red onion
*May add vegan cheese on top
Set oven to 400F. Drain excess water from the package of tuna. Combine all ingredients – except for the mushroom caps – into a large bowl. Mix together. Remove stems from the mushrooms and scrape out the inside of the cap using a spoon. Build the sliders. Evenly divide the tuna salad among the 3 sliders. Top the tuna salad with a piece of vegan cheese and then add the mushroom cap as the top bun. Skewer the entire slider with a wooden kabob stick. Place the slider on a baking sheet and then wrap foil around the slider to keep it from moving in the oven. Bake for 15 minutes at 400F.
(225 cal, 9g C, 7g F, 27g P)

Low carb Crispy Fish Sticks
4 oz white fish (tilapia/cod/flounder)
Cover in egg whites & dip and cover sticks in 1/4 cup almond meal
Pan fry strips in coconut oil spray (add any seasonings including salt)
May add Heinz reduced sugar ketchup or 1/4 cup nonfat greek yogurt mixed with Ranch or Walden farms barbecue sauce
(305 cal, 5g C, 17g F, 33g P)

Healthy Tuna Melt
3oz of White Albacore Tuna
Mix Tuna with 1 Tbsp. Non fat Greek Yogurt or Mustard.
1 slice of Ezekial bread
Go Veggie American Cheese
(356 cal, 23g C, 15g F, 34g P)

Low Carb Tuna Melt
3oz of White Albacore Tuna
Mix Tuna with 1 Tbsp. Non fat Greek Yogurt or Mustard.
Slices of Tomato
Go Veggie American Cheese
(309 cal, 15g C, 14g F, 32g P)

I don’t know if you have heard of “no carbs after dark” as a saying. It is not necessarily true, but your body only burns carbs/energy during the day, not as much while sleeping, so it is a good rule of thumb if you are looking to lose fat. EAT YOUR CARBS EARLY IN DAY, which is why I give so many options for breakfast and the other meals. It fuels your body for the day, to keep your mind at attention and body energized for your workouts.

  • 3-4 ounces of lean protein (fish, canned tuna in water,  even a large egg white omelet). May eat salmon 3 times a week.
  • No carbs after dark if you can avoid it! Sorry! Read my snacks and cravings section for more info! You may eat Meal 5 late though (even right before bed is fine).
  • Veggies: green beans, brussel sprouts, asparagus, peas, mixed greens, kale, arugula, grilled peppers (no added oils), broccoli, bok choy, carrots, celery, cucumbers, spinach, broccolini, okra, cabbage, artichokes, eggplant, romaine lettuce, green onions, edamame & pickles

“PESCETARIAN/VEGGIE SUSHI” – 1 cup of edamame (soybeans), (or ½ cup of edamame if you want to add 3 ounces of fish – tuna, yellowtail, imitation crab meat, shrimp or salmon), ½ cup salad, ¼ cup of cucumber, may use reduced sodium soy sauce

“SHRIMP PASTA” – 4-6oz grilled shrimp, 1 cup zucchini noodles, garlic sauce (1/4 avocado, 1 clove garlic, 1tbs lemon juice, salt & pepper, 1/2 tbs olive oil).

Veggie/Vegan

Suggested Brands

Beyond Meat, Gardein, Tofurky, Trader Joes, LiteLife, Boca Burger, Quorn, Fry’s & Field Roast. Try an keep your Cal’s per meal 250-350, Carbs 15-40g, Fats 7-14g, Protein 15-30g

(Below are list of Meal Options for you to choose.)

“CHIA PUDDING BOWL”
1 tbsp white chia seeds, 1 1⁄2 cups almond milk, 1-2 drops liquid stevia, 1 tsp vanilla essence, 1 tsp ground cinnamon, 1⁄4 cup frozen berries, ¼ scoop of Vega One protein (or whey if on regular diet). Stir, leave in fridge overnight – ready to serve.
(290 cal, 18g C, 13g F, 20g P)

“YOGURT PARFAIT”
1⁄2 cup Soya Yogurt, 1⁄4 cup of berries berries (blue, strawb, black or rasp.), 1⁄4 cup of GLUTEN FREE oatmeal, 10 nuts of cashews or almonds, 1⁄2 scoop Vega One.
(309 cal, 36g C, 12g F, 17g P)

“VEGAN BLACK BEAN/TOFU BREAKFAST WRAP”
Green Leaf Foods Raw Kale Wrap tortilla, 1⁄4 cup of black beans boiled, 1⁄2 cup tofu crumbles, 1⁄4 avocado diced
*May add pinch of vegan cheese
*May add any seasonings/salt/reduced sugar ketchup/hot sauce/salsa
(347 cal, 39g C, 8g F, 29g P)

“VEGAN AVOCADO TOAST”
1 slice Canyon bakehouse gluten free vegan bread, 1 tbsp avocado spread, ½ cup tofu scramble
*May add any seasonings/salt/reduced sugar ketchup/hot sauce/salsa
*May add greens
(202 cal, 22g C, 10g F, 15g P)

“CEREAL”
1⁄4 cup of GLUTEN FREE oats, 1 cup of unsweetened almond milk, ½ scoop protein powder
(225 cal, 19g C, 8g F, 22g P)

“PB&J”
1 slice of Ezekiel bread, ½ tbsp Natural Nut Butter (no sugar, NO ADDITIVES), 1 cup liquid egg whites scrambled on side (suggest adding spices on top, cook only in coconut oil spray). May add 2 tbsp of sugar free raw preserves on the toast.
(210 cal, 25g C, 5g F, 18g P)

“FROYO FOR BREAKFAST”
1 kale leaf, 1 scoop whey protein, 1 cup unsweetened almond milk, 10 frozen berries OR ½ banana OR ½ apple, ½ cup Soya yogurt, (may add ice).
(306 cal, 30g C, 9g F, 30g P)

“VEGAN SPECIAL 1”
2 lean black bean burgers (cooked only in coconut oil spray if on pan), 1⁄4 cup sweet potato’s (cooked in coconut oil spray only)
(285 cal, 36g C, 10g F, 23g P)

“VEGAN SPECIAL 2”
Vega One protein powder 1 scoop mixed with 1 cup unsweetened almond milk or cashew milk. 1 oz raw almonds or cashews.
(331 cal, 18g C, 19g F, 27g P)

“VEGAN SPECIAL 3”
1 Ezekiel slice, LiteLife Veggie Burger, 20 cucumbers slices
(266 cal, 29g C, 8g F, 21g P)

“VEGAN SPECIAL 4”
Veggie Shake: 1 kale leaf, 1 oz chia seeds, 1 scoop Vega One Protein Powder & 1 cup of unsweetened almond milk or cashew milk
(318 cal, 24g C, 16g F, 22g P)

“VEGAN SCRAMBLE”
Tofu crumbles (3-4 oz) mixed with 3 oz sweet potatoes/quinoa/couscous or red potatoes
(173 cal, 6g C, 4g F, 13g P)

“VEGAN PROTEIN & Fruit Cup”
100g Tempeh (Lightlife), ½ cup of fruit (grapes, apple slices, strawberries, berries, orange slices OR half a grapefruit).
(200 cal, 21g C, 5g F, 20g P)

Sausage & Yogurt breakfast
4 oz vegan meatless sausage
100 g Alpro soya yogurt (any flavor)
(297 cal, 28g C, 10g F, 21g P)

PREPARE AND EAT 3 OF THESE MEALS EACH DAY. Usually eat every 3 hours if possible. Try and mix up your meals as to not eat the same thing every day.

  • 3 oz of protein
  • 3 oz of carbs for females (boiled/baked sweet potatoes, brown rice, couscous, quinoa or red potatoes)
  • Fats options: 1oz nuts or 1 tbsp nut butter or 1/4 avocado or 1 tbsp MCT Oil or 1 tbsp coconut oil
  • 1-2 cups of GREEN veggies (steamed, grilled, or raw such as any lettuce, broccoli, asparagus, Brussel sprouts, zucchini etc) Green veggies cooked only in zero calorie sprays such coconut oil spray.

“TOFU LOVERS” – 3 oz Tofu, 2 oz of brown rice OR red potatoes OR sweet potatoes, 0.5-1 cup green veggies (raw or cooked).
(195 cal, 26g C, 6g F, 13g P)

“TOFU SCRAMBLER” – 1 package Lifelite veggie burger, ¼ cup mushrooms, 2 tbsps diced onions, spices as needed, ¼ cup spinach, 2 tbsps yeast, ¼ avocado
(301 cal, 13g C, 15g F, 18g P)

“CAULIFLOWER RICE 1” –  1 cup Green Giant sweet potato/cauliflower rice, 3-4 oz organic seitan OR 5-6 oz Tofu cooked, ½ apple (fresh on the side)
(253 cal, 22g C, 8g F, 23g P)

“CAULIFLOWER RICE 2” –  1 cup Green Giant Cauliflower rice cooked, 4 ounces organic Seitan cooked, 4 ounces greens cooked (green beans, broccoli, 6 spears of asparagus, or grilled peppers), 2oz sweet potato, 0.5 tbsp coconut oil (may cook food in it).
(315 cal, 30g C, 9g F, 31g P)

“TEMPEH LOVERS” – 3oz of Tempeh, 75 grams couscous, 1 cup mixed veggies
(391 cal, 36g C, 19g F, 20g P)

“TEMPEH KALE SALAD” – 6-8 oz Litelife Tempeh cooked, eaten with 2 cups mixed greens, kale, spinach or any leafy green salad. 1 tbsp Light Fat free dressing (balsamic, lemon, etc)
(333 cal, 28g C, 10g F, 36g P)

“PB&J” – 1 Slice Ezekiel bread, 1 tbsp natural peanut butter, 1 tbsp sugar free jam/preserves & 1 scoop Vega One Protein powder mixed with 1 cup unsweetened almond milk & stevia.
(360 cal, 35g C, 15g F, 24g P)

“CAULIFLOWER RICE BOWL” – 1/2 cup of grilled veggies, 1 cup of cauliflower head (ground into rice pellets – cooked on stovetop in 1 tbsp of coconut or grapeseed oil, ½ cup of beans of your choice.
(289 cal, 28g C, 16g F, 12g P)

“CHIPOTLE BOWL – Order Out”
You may order this from Chipotle: Bed of lettuce, small cup of rice thats used for salsa to go, 1 portion of tofu, grilled veggies, salsa, 1/2 portion of guac. No cheese, No sour cream & no dressings.
(320 cal, 49g C, 10g F, 8g P)

“BLACK BEAN BURGER” – 1 Morningstar black bean burger patty, 1 slice Ezekiel toast OR ½ cup of red or sweet potatoes (roasted or baked), lettuce or mixed greens & 1-3 slices or cherry tomatoes.
(285 cal, 50g C, 8g F, 17g P)

“PESCETARIAN/VEGGIE SUSHI” – 1 cup of edamame (soybeans), (or ½ cup of edamame if you want to add 3 ounces of fish – tuna, yellowtail, imitation crab meat, shrimp or salmon), ½ cup salad, ¼ cup o cucumber, may use reduced sodium soy sauce
(284 cal, 20g C, 7g F, 33g P)

“TOFU CAULIFLOWER MASH”  5-6 oz Tofu cooked, 4 ounces greens cooked (green beans, broccoli, 6 spears of asparagus, or grilled peppers) & ½ cup Green Giant mashed cauliflower (original OR garlic & herb)
(225 cal, 14g C, 12g F, 19g P)

“COTTAGE CHEESE SNACK” – ¾ cup Fat free cottage cheese, ½ cup black beans drained & cooked OR ½ cup kidney beans drained and cooked.
(285 cal, 39g C, 0g F, 30g P)

“TEMPEH SPAGHETTI” – 6oz of Tempeh, 1/2 a baked squash into spaghetti, 1/2 cup of steamed veggies of your choice, 1/4 cup low fat tomato sauce.
(352 cal, 32g C, 15g F, 26g P)

Veggie UnChicken Stir Fry
Quinoa 1/2 cup
1/2 cup green beans
100g Fry’s Unchicken strips
(346 cal, 33g C, 14g F, 22g P)

Soyrizo Stuffed Bell Peppers
220g soyrizo (optional)
3 colorful bell peppers
2 cups cooked quinoa
1 can (15oz) black beans, drained
8oz tomato sauce, no salt (or natural ketchup)
1 tablespoon chipotle chili powder
3/4 tablespoon cumin
sea salt & pepper to taste
spray olive oil
Garnish: shredded cashew cheese or soy cheese (optional)
Set oven to 420F. Cook the quinoa according to the instructions provided and set it aside.First, slice open some bell peppers with a sharp knife and carve out the inside. Place the bell pepper halves face down on a baking dish and bake for about 15 minutes at 420F. While they’re baking, spray a nonstick skillet with olive oil and toss in soyrizo. Chop and cook the soyrizo in the for about 5 minutes until all the sides are brown. To a bowl, add cooked quinoa, black beans, the soyrizo, tomato sauce, cilantro, chipotle chili powder, cumin and sea salt & pepper. Thoroughly mix it up. Evenly divide the mixture among the bell pepper halves. If desired, cover each bell pepper with vegan shredded cheese. Cover the baking dish with aluminum foil and bake in the oven for roughly 25 minutes at 420F.
(235 cal, 37g C, 7g F, 13g P) per 1 stuffed pepper

I don’t know if you have heard of “no carbs after dark” as a saying. It is not necessarily true, but your body only burns carbs/energy during the day, not as much while sleeping, so it is a good rule of thumb if you are looking to lose fat. EAT YOUR CARBS EARLY IN DAY, which is why I give so many options for breakfast and the other meals. It fuels your body for the day, to keep your mind at attention and body energized for your workouts.

  • 3-4 ounces of protein
  • No carbs after dark if you can avoid it! Sorry! Read my snacks and cravings section for more info! You may eat Meal 5 late though (even right before bed is fine).
  • Veggies: green beans, brussel sprouts, asparagus, peas, mixed greens, kale, arugula, grilled peppers (no added oils), broccoli, bok choy, carrots, celery, cucumbers, spinach, broccolini, okra, cabbage, artichokes, eggplant, romaine lettuce, green onions, edamame & pickles

Keto

Keto Meal Plan – Best recommended for “Fat Loss” approach for advanced users or those who have tried Keto before or know they can be very strict with their diet. You can not cheat with carbs on this diet. You CAN NOT have ANY sugar, bread, fruit, rice, starches, ANY SUGAR OR CARBS. May have non-starchy veggies towards the carb count but keep it under 29 g daily. I strongly suggest you watch my YouTube video about Keto or many others out there before you decide to try this diet for 6 weeks.

During the first week please use “LoSalt” to salt foods (⅓ potassium chloride, ⅓ sodium chloride, ⅓ magnesium chloride) to help prevent “Keto Flu” – symptoms can be nausea, headache, sluggish feeling (all preventable if you use the salt containing potassium) Use a dash or pinch on meals, no need to oversalt 🙂

You may use a keto urine test strip, keto breath strips or keto blood strips (but you DO NOT HAVE TO) to test if you are in or close to Ketosis. For blood keto results, aim for ketones 0.5 – 1.0 levels but everyone varies. If you are not testing, make sure to track your carbs daily and keep them under 29g. After 2-5 days, your body should “convert” to “ketones” (broken down fats) over glucose as your energy source. You may feel tired for the first few days, but by day 4 or 5 your energy will be back up and you will be feeling sharp, focused and energized off of the fats “ketones.”

I prefer that you calculate your specific calories and macros for your height, weight and age. This is a general rule to follow but like I said, use my macro calculator on this page, plug in your stats and select “fat loss” for your total daily calories and macros breakdown is 80% fats, 15% proteins, 5% carbs).

Females under 5’5”:
1500-1650 calories
400-500 cals per meal (3-5 meals a day)
Majority of calories from fat (80% fats, 15% proteins, 5% carbs (no more than 30 g carbs daily, preferably 20-29 g daily).

Females over 5’5”:
1650-1800 calories
400-500 cals per meal (3-5 meals a day)

Majority of calories from fat (80% fats, 15% proteins, 5% carbs (no more than 30 g carbs daily, preferably 20-29 g daily).

COFFEE:

Bulletproof coffee:

  • 1 tbsp of MCT oil (www.sportsresearch.com use code FIT20 for 20% off) or 1 tbsp of coconut oil
  • 1 tbsp unsalted butter OR ghee butter (lactose-free butter)
  • 8+ oz of black coffee
  • *May add artificial sweetener but not needed (recommend 1 tbsp “Swerve” or 1 tbsp of erythritol or 1 tbsp of stevia/Truvia).

253 calories, 1 g carbs, 28 g fats, 0 g proteins

Creamy Coffee:

  • 1-2 tbsp of heavy cream or ½ and ½
  • 8+ oz of coffee (hot or cold)
  • **May add 1 tbsp of MCT oil or 1 tbsp of coconut oil also

183 g calories, 2 g carbs, 19 g fats, and 0 g proteins

You can have any type of coffee as long as it’s sugar free syrup, stevia/Truvia or Swerve added in – no sugar or sugar syrups. I prefer you add MCT oil to the coffee but you do not have to.

Breakfast Taco
(Recipe for 2 Servings, 1 taco is equal to 1 serving)
A breakfast taco with lettuce as a shell.
Ingredients:

  • 2 Romaine Lettuce Leafs
  • 4 Large Eggs
  • 2 Tbsp Heavy Cream
  • 4-6 slices Bacon
  • 2 Tbsp Shredded Cheddar
  • 2 slices Cheddar Cheese
  • Salt, Pepper, Onion Powder to taste

2 Servings: Calories: 499.0 Fats: 40g Protein: 29g Carbs: 2g

Keto Breakfast Muffins
Servings: 8
A super simple muffin recipe ready in minutes and will last you the entire week!
Ingredients:

  • 2 servings Plain Keto & Co. Hot Breakfast Cereal
  • 4 tbsp. Keto & Co. Coconut Oil, melted
  • 4 large Eggs
  • 2 tbsp. Heavy Whipping Cream
  • 2 tbsp. Flaxseed Meal
  • 2 tbsp. Erythritol
  • 1 tsp. Vanilla Extract
  • 1 tsp. Baking Powder

Calories: 133 Fats: 12g Protein: 4g Carbs: 1.5g

Bacon Cheddar Chive Omlette
(1 Serving)
Ingredients:

  • 2 slices Bacon, already cooked
  • 1 tsp. Bacon Fat
  • 2 large Eggs
  • 1 oz. Cheddar Cheese
  • 2 stalks Chives
  • Salt and Pepper to Taste

Calories: 463 Fats: 39g Protein: 24g Carbs: 1g

Philly Cheesesteak Breakfast Wrap
Servings: 4
All the joys of a Philly Cheesesteak.
Ingredients:

  • 4 Almost Zero Carb Wraps
  • 8 ounces thinly sliced leftover steak or deli roast beef
  • 1 oz medium green bell pepper 4
  • 1/2 oz package sliced button mushrooms 4
  • 1/2 inch small onion sliced into 1/2 rounds about 1/4 thick
  • 2 tablespoons butter or olive oil
  • 1 tablespoon Worcestershire sauce
  • 4 slices Provolone cheese 4 oz

Calories: 445 Fats: 32g Carbs: Protein: 28g

Simple Sausage with Cheese Omelette
Servings: 1
The Sausage with Cheese Omelette is not only quick and tasty, it will keep you full for hours.
Ingredients:

  • 1 oz. Breakfast Sausage
  • 2 large Eggs
  • 1 oz. Cheddar Cheese
  • Salt and Pepper to TasteJalepeno

Calories: 350 Carbs: 1g Protein: 24g Fat: 27g

Garlic Gusto Pancetta Stuffed Chicken Thighs
Servings: 4
Here’s a delicious way to really trick out a chicken entrée that looks like a ton work – but just wait ’til you see how easy this recipe actually is!
Ingredients:

  • 1 tbsp. Stacy Hawkins: Garlic Gusto spice blend
  • 1 tbsp. Olive Oil/MCT Oil
  • 6 oz of Pancetta, cut into 1/4 inch dice
  • 2 cloves of garlic, minced
  • Salt and Pepper to taste
  • 3 oz of aged provolone cheese
  • 1 cup of almond flour
  • 4 Eggwhites lightly beaten
  • 4 Chicken thighs
  • Split into 4 equal portions

Calories: 515 Fats: Protein: 46g Carbs: 1g

Ribeye Steak Salad
Servings: 2
A savory Ribeye Steak Salad packed with all the right stuff!
Ingredients:

  • 1 8 oz. Ribeye Steak
  • 1 tbsp. Salt Sisters Steakhouse Seasoning
  • 2 cups Green Salad Mix
  • 1 tbsp. Olive Oil
  • 1 tsp. White Wine Vinegar
  • Salt and Pepper to Taste

Calories: 403 Fats: 33g Protein: 25g Net Carbs 1.5g

Crock Pot Pizza
Servings: 8
Ingredients:

  • .75 lb ground beef, cooked
  • .75 lb Italian sausage, cooked
  • 1-15 ounce jar pizza sauce
  • 3 cups mozzarella cheese, shredded
  • 3 cups fresh spinach
  • 16 slices pepperoni
  • Optional Toppings1 cup olives, sliced
  • 1 cup mushrooms, sliced
  • 1/2 green pepper, chopped
  • 1/2 cup sweet onion, chopped
  • 1/4 cup marinated artichoke hearts, chopped
  • 1/4 cup sun-dried tomatoes, chopped
  • 2 cloves garlic, minced

Calories per serving: 480 Carbs: 5g Protein: 30g Fats: 37g

Grilled Avocado
Servings: 2
Simple grilled avocado to get you through that time where you may have a slight craving.
Ingredients:

  • 1 Avocado, not quite ripe but brown
  • 2 Oz Salsa
  • Salt and Pepper

Calories Per 1 Serving: 67 Fats: 5g Protein: 1g Carbs: 2g

Sesame Chicken
(Recipe for 2 Servings)
Coating and Chicken
Ingredients:

  • 1 egg
  • 1 tbsp arrowroot powder (or corn starch)
  • 1 lb chicken thighs (cut into bite sized pieces)
  • 1 tbsp toasted sesame seed oil
  • salt
  • pepper
  • Sesame Sauce
  • 2 tbsp soy sauce
  • 1 tbsp toasted sesame seed oil
  • 2 tbsp Sukrin Gold
  • 1 tbsp vinegar
  • ginger
  • 1 clove garlic
  • 2 tbsp sesame seeds
  • 1/4 tsp xanthan gum

2 Servings: Calories: 520 Fats: 36g Protein: 45g

Avocado Taco Boats
Servings: 4
The great taste of a traditional taco in an avocado.
Ingredients:

  • 1 lb ground beef
  • 4 tbsp Taco Seasoning
  • 2 large avocados
  • 4 grape tomatoes
  • 4 pickled jalapeño slices
  • 1/4 cup sour cream
  • 1/4 cup salsa
  • 3/4 cup sharp cheddar cheese, shredded
  • 3 romaine leaves, shredded

Calories: 460 Fats: 35g Protein: 32g Carbs: 5g

Egg Roll in a bowl
Serving: 4
Classic egg roll taste in a bowl without the fried outer shell.
Ingredients:

  • 2 tbsp sesame oil
  • 3 cloves garlic, minced
  • 1/2 cup onion, diced
  • 5 green onions, sliced on a bias (white and green parts)
  • 1 lb ground pork
  • 1/2 tsp ground ginger
  • sea salt and black pepper, to taste
  • 1 tbsp Sriracha
  • 14 oz bag coleslaw
  • 3 tbsp Coconut Aminos
  • 1 tbsp Rice Wine Vinegar
  • 2 tbsp toasted sesame seeds

Calories: 255 Fat: 18g Protein: 14g Carbs: 4.2

Turkey Taco Burgers
Servings: 4
Turkey burger topped with all the fixings of a taco.
Ingredients:

  • 1 lb Lean Ground Turkey
  • 1 Avocado
  • 3 Mini Bell Peppers – Diced
  • 1/2 Small Onion
  • 1 Tomato – Chopped

Calories per Serving: 423 Fat: 25g Protein: 30g Carbs 7g

Keto Cheeseburger Lettuce wrap
Servings: 3
Turkey burger topped with all the fixings of a taco.
Ingredients:

  • 1 pound ground beef
  • 1 tablespoon Worcestershire sauce
  • salt to taste
  • 3 large leafs Boston bib lettuce
  • 3 slices cheddar cheese (1 per burger)
  • 1/4 cup guacamole
  • Sugar Free ketchup to taste (Heinz sugar free)
  • mustard to taste
  • pepper to taste

Calories per Serving: 542 Fat: 44g Protein: 28g Carbs 6g

Oven Baked Chicken Cordon Bleu
Servings: 3
Juicy and cheesy chicken thighs rolled in a crispy pork rind crust – this one is definitely going to be a new favorite.
Ingredients

  • 3 medium Chicken Thighs (~15 oz.)
  • 2 oz. Ham, sliced
  • 2 oz. Swiss Cheese
  • 2 oz. Pork Dust
  • 1 large Egg
  • 1/2 tsp. Garlic Powder
  • 1/2 tsp. Onion Powder
  • 1/2 tsp. Dried Thyme
  • Salt and Pepper to Taste

Calories per Serving: 419 Fats: 28g Protein: 37g Net Carbs: 1.8g

Oven Fried Tilapia
Servings: 4
Ingredients

  • 4 filets Tilapia (~1 lb.)
  • 1/4 cup Mayonnaise
  • 3 tbsp. Parmesan Cheese
  • 3 tbsp. Pork Dust
  • 1 tbsp. Lemon Juice
  • 2 tsp. Minced Garlic
  • 1 handful Fresh Basil, chopped
  • Salt and Pepper to Taste

Calories per Serving: 226 Fats: 14.6g Protein: 23.5g Net Carbs: 0.5g

Jalepeno Popper Scrambled Eggs
Servings: 1
Need another way to get the amazing flavor combination in the morning? Try this Jalapeno Popper egg recipe!
Ingredients

  • 2 large Eggs
  • 1 slice Bacon, chopped
  • 1 medium Jalapeno Pepper
  • 1 oz. Cream Cheese
  • 1/4 tsp. Garlic Powder
  • 1/4 tsp. Onion Powder
  • Salt and Pepper to Taste

Calories per Serving: 365, Fats: 31g, Protein: 18g, Net Carbs: 4g

Chicken & Broccoli in Creamy Garlic Sauce 
Servings: 6
This classic pairing of chicken and broccoli is amazing, and with a super creamy garlic sauce, I will bet you can’t find any better.
Ingredients

  • 2 tbsp. Butter
  • 5 lbs Chicken Thighs, bone-in & skin-on
  • 2 tbsp. Stacey Hawkins Garlic Gusto Seasoning
  • 2.5 oz. Spring Mix Salad 2 cups Broccoli Florets
  • 4 oz. Organic Cream Cheese
  • 1/2 cup Heavy Cream
  • Salt and Pepper to Taste

Calories per Serving: 428, Fats: 35g, Protein: 21g

Protein Pancakes
Servings: 2
Delicious and Healthy Pancakes Packed with Protein and Low in Carbs!
Ingredients

  • 2 Large Eggs
  • 2 ounces of Cream Cheese
  • 20 Drops of Stevia

Calories per Serving: 97, Fats: 8.3g Protein: 5g Carbs: 1g

Chicken Nuggets
Servings: 2 – Each serving is roughly 5 nuggets
Ingredients

  • 1 Chicken Breast
  • ½ Oz. Grated Parmesan
  • 2 Tbsp Almond Flour
  • ½ tsp Baking Powder
  • 1 egg
  • 1 Tbsp Water

Calories per Serving: 166, Fats: 8g, Protein: 23g, Carbs: 1g

Sausage Spinach Frittata
Servings: 18
Ingredients

  • 12 oz. Mild Sausage
  • 10 oz pkg of frozen chopped spinach, thawed and drained
  • ½ cup crumbled feta cheese
  • 12 eggs
  • ½ cup heavy cream
  • ½ cup unsweetened plain almond milk
  • ½ tsp salt
  • ¼ tsp black pepper
  • ¼ tsp ground nutmeg
  • 1 muffin cup is 1 serving

Calories per Serving: 137, Fats: 10g, Protein: 8g, Carbs: 1g

Chicken Salad
Servings: 7
Ingredients

  • 1.3 lbs of Chicken (about 3-4 chicken breasts)
  • 7 Tablespoons Organic Mayonnaise
  • 2-3 Stalks Celery
  • 2 -3 Table spoons Red Onion
  • Salt
  • Pepper
  • Garlic Powder

Calories per Serving: 220, Fats: 12g, Protein: 26g, Net Carbs: 0

Savory Lemon White Fish Fillet Recipe
Servings: 4
(197 cal, 1g C, 12g F, 21g P)
Ingredients:

  • 4 (4 to 6 ounces) cod, halibut, or flounder
  • 3 tbsp. olive oil, divided
  • 1/4 tsp. kosher or sea salt
  • 1/4 tsp. freshly ground black pepper
  • 2 lemons, one cut in halves, one cut in wedges

Directions:

  • Allow the fish to sit in a bowl at room temperature for 10- 15 minutes.
  • Rub one tablespoon olive oil and sprinkle salt and pepper on both sides of each fillet. Place a skillet or sauté pan over medium-heat and add two tablespoons olive oil. When the oil is hot and shimmering, but not smoking, after about one minute, add the fish. Cook for two to three minutes on each side, so that each side is browned and the fish is cooked through.
  • Squeeze both lemon halves over the fish and remove from the heat. If there is any lemon juice left in the pan, pour it over the fish to serve. Serve with lemon wedges.
  • Tip: Make this into a meal by tossing arugula, baby kale, or other lettuce greens in lemon juice, olive oil, salt and pepper and having as a side salad.

10-minute Portobello Pizzas
Servings: 6
(317 cal, 5.5g C, 26g F, 15g P)
Ingredients:

  • 6 portobello mushroom caps, stems removed, washed and dried with a papertowel
  • 2 tbsp. extra virgin olive oil
  • 2 tsp. minced garlic
  • 6 tsp. Italian seasoning (or a dried oregano and basil leaf blend), divided
  • 3/4 cup pizza sauce (garlic and herb)
  • 1 1/2 cups reduced-fat shredded mozzarella cheese (or a pizza cheese blend)*
  • 30 miniature-sized pepperonis**
  • 6 cherry or grape tomatoes, sliced thinly
  • Salt and pepper to taste

Directions:

  • Preheat oven to broil / grill settings on high heat. Arrange oven shelf to the middle of your oven.
  • Combine the oil, garlic and 4 teaspoons of the seasoning together in a small bowl. Brush the bottoms of each mushroom with the garlic oil mixture and place each mushroom, oil side down, on a lightly greased baking sheet / tray.
  • Fill each mushroom with 2 tablespoons of the pizza sauce per cap, 1/4 cup of mozzarella cheese, 6 pepperoni miniatures and tomato slices. Broil / grill until cheese has melted and is golden in colour (about 8 minutes).
  • To serve, sprinkle with the remaining Italian seasoning (or mixed herbs), and season with salt and pepper to taste.
  • Tip: Using dry cheese such as shredded mozzarella gives the best results. Using fresh mozzarella may cause the mushrooms to release some liquid during the broiling / grilling process.
  • Do NOT overbake them! They WILL release a lot of liquid if left in the oven for too long! Make sure your oven is preheated well and HOT when putting them in.

Cauliflower Hash Browns

Servings: 4
(278 cal, 5g C, 26g F, 7g P)
Ingredients:

  • 15 oz. cauliflower
  • 3 eggs
  • ½ yellow onion, grated
  • 1 tsp. salt
  • 2 pinches pepper
  • 4 oz. butter, for frying

Directions:

  • Rinse, trim and grate the cauliflower using a food processor or grater.
  • Add cauliflower to a large bowl. Add remaining ingredients and mix. Set aside for 5–10 minutes.
  • Melt a generous amount of butter or oil on medium heat in a large skillet. The cooking process will go quicker if you plan to have room for 3–4 pancakes (about 3–4 inches each) at a time. Use the oven on low heat to keep the first batches of pancakes warm while you make the others.
  • Place scoops of the grated cauliflower mixture in the frying pan and flatten them carefully until they measure about 3–4 inches in diameter.
  • Fry for 4–5 minutes on each side. Adjust the heat to make sure they don’t burn. Remember — patience is a virtue — if you flip the pancakes too soon they may fall apart!
  • Pair these with a fresh, leafy salad for color and crunch.

Coconut Porridge
Servings: 1
(486 cal, 4g C, 49g F, 9g P)
Ingredients:

  • 1 oz. butter or coconut oil
  • 1 egg
  • 1 tbsp. coconut flour
  • 1 pinch ground psyllium husk powder
  • 4 tbsp. coconut cream
  • 1 pinch salt

Directions:

  • Add all ingredients to a non-stick saucepan. Mix well and place over low heat. Stir constantly until you achieve your desired texture.
  • Serve with coconut milk or cream. Top your porridge with a few fresh or frozen berries and enjoy!

BLT with Oopsie Bread
Servings: 4
(496 cal, 4g C, 48g F, 11g P)
Ingredients:

Oopsie bread

  • 3 eggs
  • 4¼ oz. cream cheese
  • 1 pinch salt
  • ½ tbsp.. ground psyllium husk powder (optional)
  • ½ tsp. baking powder (optional)

Toppings

  • 8 tbsp. mayonnaise
  • 5 oz. bacon
  • 2 oz. lettuce
  • 1 tomato, thinly sliced
  • fresh basil (optional)

Directions:

Oopsie Bread

  • Preheat oven to 300°F (150°C).
  • Separate the eggs; put the egg whites in one bowl and the yolks in another.
  • Whip egg whites together with salt until very stiff. Preferably using a hand held electric mixer. You should be able to turn the bowl over without the egg whites moving.
  • Add cream cheese to the egg yolks and mix well. To make the oopsie more bread-like, add in the optional psyllium seed husk and baking powder.
  • Gently fold the egg whites into the egg yolk mixture— try to keep the air in the egg whites.
  • Put 8 oopsies on a paper-lined baking tray.
  • Bake in the middle of the oven for about 25 minutes – until they turn golden.

Building the BLT

  • Fry the bacon in a skillet on medium high heat until crispy.
  • Place the oopsie bread pieces top-side down.
  • Spread 1–2 tablespoon of mayonnaiseon each.
  • Place lettuce, tomato, some finely chopped fresh basil and fried bacon in layers between the bread halves.
  • Serve immediately.

Rosemary Chicken Salad with Herb Balsamic Vinaigrette
Servings: 6
(338 cal, 4.5g C, 25g F, 24g P)
Ingredients:

  • 2 tbsp. finely chopped rosemary
  • ½ cupolive oil
  • ¼ cupapple cider vinegar
  • ¼ tsp. garlic paste
  • 1 tbsp. mayonnaise
  • 21 ounceschicken breasts
  • 6 cupsspring mix salad
  • 10 (170 g)cherry tomatoes, halved
  • ½ mediumavocado, sliced
  • 1 ouncesliced purple onion
  • 2 tbsp. shredded Parmesan cheese
  • 1 tsp. salt
  • 1 tsp. pepper

Directions:

  • Finely chop the rosemary. Half will be used to make the vinaigrette while the other will season the chicken.
  • Make the vinaigrette by combining oil, vinegar, garlic paste, mayonnaise and rosemary in a jar with a lid.
  • Seal the jar and shake vigorously to combine. Set aside while you prepare the chicken.
  • Sprinkle the chicken with the rest of the rosemary and a pinch of salt and pepper.
  • Heat a skillet to medium and cook the chicken for about 20 minutes, turning half way through. Make sure the chicken is cooked to an internal temperature of 165°F.
  • Set the chicken aside to rest.
  • Assemble the salad on a large platter or in individual bowls with a base of spring greens followed by the cherry tomatoes, sliced onion, and avocado.
  • Slice the chicken and place on top of your salad. Sprinkle with Parmesan and drizzle with dressing.

Spaghetti alla Carbonara
Servings: 4
(361 cal, 6.7 C, 29g F, 16g P)
Ingredients:

  • 1 ½ tbsp. butter
  • 5 ounces chopped thick-cut bacon
  • 3 (226 g) packages shiritaki noodles
  • 3 large eggs
  • 1 cup grated Parmesan cheese
  • 2 large garlic cloves, minced
  • Salt, pepper, and parsley to taste

Directions:

  • In a deep pan, melt your butter.
  • Add in your bacon and cook on medium-high until nice and crispy.
  • Add in the minced garlic then drop your shiritaki noodles into the pan and turn it down to medium-low.
  • Stir frequently as you heat up the noodles.
  • In the meantime, in a separate bowl, beat together your eggs and ¾ of your cheese.
  • Once the noodles are very warm, take it off the heat and throw them into a separate bowl.
  • Immediately stir in your egg/cheese mixture. Make sure that the eggs do not scramble, but thicken into a velvety sauce.
  • Serve immediately, topping with parsley and the rest of your cheese.

Asian Grilled Short Ribs
Servings: 4
(417 cal, 1g C, 32g F, 30g P)
Ingredients:

Ribs and Marinade

  • 6 large Short Ribs, flanken cut (~ 1 1/2 lb.)
  • 1/4 cup Soy Sauce
  • 2 tbsp. Rice Vinegar
  • 2 tbsp. Fish Sauce

Asian Spice Rub

  • 1 tsp. Ground Ginger
  • 1/2 tsp. Onion Powder
  • 1/2 tsp. Minced Garlic
  • 1/2 tsp. Red Pepper Flakes
  • 1/2 tsp. Sesame Seed
  • 1/4 tsp. Cardamom
  • 1 tbsp. Salt

Directions:

  • Mix together the marinade and marinate ribs for 1 hour.
  • Mix together the spice rub. Empty marinade from ribs, and evenly coat the ribs with the rub.
  • Heat your grill and grill the ribs for 3-5 minutes per side.

Potato Salad
Servings: 6 (heaping 3/4 cup)
(222 cal, 5.5g C, 20g F, 8g P)
Ingredients:

  • 1 pound cauliflower florets, chopped into 1/2 inch pieces
  • Kosher salt
  • 1/2 cup olive oil mayonnaise
  • 1 teaspoon yellow mustard
  • 1 ½ teaspoon fresh dill
  • Freshly ground black pepper, to taste
  • 1/4 cup finely chopped dill pickle
  • 1 medium celery stalk, finely chopped
  • 1/4 cup chopped red onions
  • 1 tablespoon pickle juice
  • 6 hard boiled eggs, sliced
  • paprika, for garnish

Directions:

  • Place 1 inch of water in a large pot with 1 teaspoon salt and bring to a boil. Add the cauliflower and cook until tender, 8 to 10 minutes. Drain and set aside in a large bowl.
  • Meanwhile, in a small bowl, combine the mayonnaise, mustard, dill, pinch of salt and pepper. Set aside.
  • Chop 4 of the eggs and add to the bowl with the cauliflower. Slice the remaining two eggs for topping.
  • Add pickle, celery, 1/4 teaspoon salt, pepper, and red onion. Add the mayo mixture and pickle juice to the cauliflower and toss gently to evenly coat. Garnish with remaining sliced eggs and sprinkle with paprika.

Chicken Zucchini Alfredo
Servings: 6
(407 cal, 5g C, 30g F, 28g P)
Ingredients:

  • 3 small zucchini cut lengthwise with a vegetable peeler or spiraled
  • 1/2 tsp. sea salt
  • 1 tbsp. avocado oil
  • 16 ounces boneless skinless chicken breasts or thighs
  • 1 tsp. Italian Seasoning
  • 1/2 tsp. sea salt
  • 1/4 tsp. cayenne pepper
  • 1/4 cup unsalted grass-fed butter
  • 3/4 cup quinoa cream or organic heavy cream
  • 1 tsp. minced garlic
  • 6 ounces Parmesan cheese
  • 1/4 cup fresh chopped parsley

Directions:

  • Place sliced zucchini in a colander and place the colander over a bowl. Sprinkle with salt and allow to sit for at least 30 minutes.
  • Meanwhile, heat avocado oil to medium-high heat in a large skillet.
  • Place chicken on a plate and sprinkle on both sides with Italian seasoning, sea salt, and cayenne pepper. Add chicken to skillet, and cook over medium-high heat until cooked through, about 8 to 10 minutes per side. Remove from skillet.
  • Allow to cool and then chop.
  • Reduce heat to medium and add butter to the skillet and when it is melted scrape up the browned bits.
  • Add heavy cream and bring to a boil, whisking constantly. Reduce heat to medium-low.
  • Add garlic and Parmesan and cook until the Parmesan is melted.
  • Stir in chopped chicken, zucchini noodles, and parsley and cook for 2 more minutes, until warmed through.
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