mealplan.week10.pdf

WEEK 10 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
overnight oats
grilled shrimp &
vegetables
prosciutto
wrapped frittata
muffins
bluefish with
grape leaves
chocolate seed
bars
granola clusters mini pizzas
broccolo
cauliflower salad
chili lime shrimp
egg foo young
pancakes
shrimp cocktail protein bars
instant pot butter
chicken
pulled pork
breakfast hash
steak fajitas keto cheetos
instant pot
buffalo chicken
meatballs
cream cheese crepes antipasto salad
roasted radish
wedges
korean beef bowl
goat cheese
scrambled eggs
cauliflower celeriac soup granola bars hearty crab stew
cinnamon almond
butter shake
kale caesar salad
summer garden
vegetable soup

CALORIES FAT PROTEIN CARBOHYDRATES
279.19 22.22g 11.11g 9.97g
Ingredients
Preparation
1/2 tsp. vanilla extract
1 Tbsp. toasted coconut
1 Tbsp. chia seeds
1 Tbsp. sunflower seed butter
2 Tbsp. hemp seeds
1 Tbsp. coconut flour
1/4 cup shredded coconut
1/3 cup almond milk
2 tsp. monkfruit sweetener
1/4 cup raspberries
1. Add all ingredients except the toasted coconut and raspberries to a container with
a lid. Stir until combined. Cover with the lid and chill in the refrigerator for at least 4
hours.
2. Top each serving with toasted coconut and raspberries.
Overnight Oats
(2 servings)

385.36 32.24g 7.86g 5.5g
Ingredients
Preparation
2 lemons, halved
2 green bell peppers, thickly sliced
2 yellow bell peppers, thickly sliced
1 clove garlic, minced
3 lb. shrimp, peeled & deveined
2 red onions, thickly sliced
2 cups oil & vinegar dressing
1 bunch parsley, chopped
1. Cook shrimp on the grill over medium heat for 2 to 3 minutes on each side or
until fully cooked. Remove the shrimp and set aside. Grill the vegetables next until
the skin of the peppers blisters and the onions have a bit of caramelization.
2. Toss the shrimp, grilled vegetables, oil & vinegar dressing, juice from the two
lemons and the parsley together in a bowl. Cover and chill for 8 hours or overnight
before serving.
Grilled Shrimp & Vegetables
(15 servings)

188.12 14.04g 7.86g 8.14g
Ingredients
Preparation
8 eggs
1/2 lb. cremini mushrooms, sliced
2 oz. onion, finely diced
4 Tbsp. coconut oil
3 cloves garlic, minced
1/4 cup coconut milk
1 cup cherry tomatoes, diced
2 Tbsp. coconut flour
1 Tbsp. salt
1 bell pepper, finely diced
5 oz. prosciutto
8 oz. spinach
1. Preheat the oven to 375 degrees. Heat 1 tablespoon of coconut oil in a skillet over
medium heat. Saute the onions until soft and transluscent. Add the garlic and
mushrooms and cook until the mushrooms have released all of their moisture.
Season with salt and pepper to taste.
2. Whisk the eggs, coconut milk, coconut flour, salt and pepper together until well
combined. Stir in the cooked onion and mushroom mixture and the spinach.
3. Line a muffin tin with the remaining coconut oil and line each cup with prosciutto,
being careful to cover the bottom and sides fully.
4. Fill each tine 3/4 of the way full and top with the diced tomatoes. Bake for 20
minutes until the eggs have fully set. Allow to cool for 5 minutes before removing
from the tins.
Prosciutto Wrapped Frittata Muffins
(12 servings)

652.67 49.93g 36.79g 15.27g
Ingredients
Preparation
2/3 cup seedless red grapes, halved
2 Tbsp. lemon juice
1 Tbsp. chives, chopped
1 Tbsp. parsley, chopped
6 Tbsp. olive oil
2-6 oz. bluefish fillets
6 brined grape leaves, rinsed and stemmed
1 anchovy filet, mashed
2 oz. red onion, thinly sliced
1 tsp. salt
1 tsp. pepper
1. Preheat the grill. Arrange 3 of the grape leaves so they’re overlapping; repeat with
the remaining leaves.
2. Cut off the red flesh from the underside of each fish fillet. Set the fish on the leaves
and season with salt and pepper. Enclose the fish in the leaves and brush each fillet
with 1/2 tablespoon of the oil.
3. In a bowl, whisk the lemon juice with the garlic, anchovy, herbs and 3 tablespoons
of the olive oil; season with salt and pepper.
4. In a small bowl, toss the grapes with the onion and the remaining 2 tablespoons
of olive oil. Season with salt and pepper. In a perforated grill pan, grill the grapes and
onions until softened, 4 minutes; transfer to the lemon dressing and toss.
5. Grill the wrapped fish over high heat, turning once, until the fish is just cooked, 6
minutes. Serve with the onions and grapes.
Bluefish with Grape Leaves
(2 servings)

300.16 30.55g 4.77g 17.43g
Ingredients
Preparation
1/2 cup butter
1/2 tsp. salt
1 cup unsweetened coconut flakes
1 cup pecan halves
1/2 cup almond slivers
1/2 cup pumpkin seeds
1/4 cup swerve powdered sugar
1/4 cup swerve brown sugar
1/2 tsp. maple extract
1. Preheat the oven to 300 degrees and line a large baking sheet with parchment
paper.
2. In a food processor, combine the pecans, flaked coconut, almonds, pumpkin seeds,
and salt. Process the ingredients until mixture becomes coarse crumbs.
3. In a large saucepan over low heat, combine the butter and swerve powdered and
brown sugar sweeteners. Whisk these around until the butter is melted and the
sweeteners are mostly dissolved into it. Remove the skillet from heat and stir in the
maple extract.
4. Stir the nut mixture into the butter mixture in the skillet and stir until well
combined. Transfer the mixture to the prepared baking pan and spread out evenly. Top
with waxed paper or parchment and press down firmly to make everything even.
5. Bake the granola clusters for 20 to 30 minutes, until golden. Remove the tray and let
the clusters cool completely, then break them into large chunks with your hands.
6. Store in an airtight container for up to a week. Serve with nut milk or any other
bottom of your choice.
Granola Clusters
(8 servings)

433.47 8.35g 75.55g 19.81g
Ingredients
Preparation
6 sprigs basil, chopped
1/4 tsp. onion powder
1 tsp. dried basil
1 tsp. dried oregano
2 cups cauliflower rice, cooked
1 oz. mini pepperoni slices
3 Tbsp. water
5 oz. gelatin powder
1/2 oz. nutritional yeast
1 tsp. pepper
1 tsp. salt
1/2 tsp. garlic powder
1/4 cup marinara sauce
1. Preheat the oven to 425 degrees and prepare a baking sheet with parchment paper.
2. Combine the cooked cauliflower rice, basil, oregano, garlic powder, onion powder,
and salt & pepper to taste to a large mixing bowl. Mix until well combined.
3. Place the water in a small skillet on the stovetop and sprinkle the gelatin powder
over the surface. Let it sit for 5 minutes. After 5 minutes turn on the heat to low and
whisk this mixture together until the mixture is smooth and the gelatin has fully
melted.
4. Add the gelatin mixture to the cauliflower and spice mixture and toss until
everything is fully incorporated. Use a 1 tablespoon measuring spoon to transfer the
mixture to your hands, roll into a ball, and place on the baking sheet. Press them
down to be mini pizzas. Once you’ve used all of the dough, cook the mini pizzas for
20-25 minutes. They should be golden brown and crisp.
4. In a small bowl, combine the marinara sauce and nutritional yeast. Add the
marinara sauce and pepperoni pieces to the pizzas after they’ve cooked, then return
them to the oven for 5 more minutes. Allow them to cool for 30 minutes then enjoy!
Mini Pizzas
(2 servings)

248.58 20.81g 6.39g 12.69g
Ingredients
Preparation
juice of 1/2 a lemon
1 tsp. mustard
1 head of cauliflower, cut into florets
1 head of broccoli, cut into florets
1/2 red onion, diced
1/2 cup olive oil
1 egg
1/4 tsp. salt
1/4 tsp. paprika
6 slices of bacon, cooked & crumbled
1. Make the dressing by mixing the olive oil, minced garlic, egg, salt & paprika
together with an immersion blender until it forms a thicky, mayonnaise-like
consistency.
2. Add the remaining ingredients to a large mixing bowl. Add the dressing to
the bowl and toss to make sure all the ingredients are well coated.
3. Serve immediately or keep covered in the refrigerator for up to 2 days.
Broccoli & Cauliflower Salad
(6 servings)

286.1 19.38g 24.05g 4.22g
Ingredients
Preparation
1 tsp. chili powder
1/2 avocado
1/2 tsp. salt
2/3 cup cilantro
juice of 1 lime
1/4 cup olive oil
1 lb. shrimp
Marinade:
1/4 tsp. pepper
1/2 tsp. cumin
1/4 tsp. red pepper
flakes
1/2 tsp. salt
1/2 tsp. smoked paprika
3 Tbsp. olive oil
1. In a small bowl, whisk together the marinade ingredients. Place the shrimp in a
shallow bowl or zip-top bag and pour the marinade over the shrimp, tossing to coat.
Set aside to marinate while you prep the sauce.
2. Combine the avocado, chili powder, salt, cilantro, lime juice and 1/4 cup of olive oil
in a blender. Blend until smooth. Refrigerate until you are ready to serve.
3. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the shrimp,
cooking for 2-3 minutes per side, until the shrimp is fully cooked.
4. Serve shrimp drizzled with the sauce. Serve over greens as a salad, over rice or
cauliflower rice or in taco shells!
Chili Lime Shrimp
(4 servings)

385.6 20.89g 35.04g 15.31g
Ingredients
Preparation
6 eggs
1/2 tsp. apple cider vinegar
1 Tbsp. fresh cilantro, minced
2 scallions, thinly sliced
1 tsp. avocado oil
1/2 tsp. baking soda
1/4 cup coconut flour
1 tsp. salt
1 cup diced ham
10 oz. frozen spinach
1 tsp. pepper
1. In a large mixing bowl, whisk together the eggs, coconut flour, salt to taste, and
apple cider vinegar until a smooth mixture forms. Once combined, add in the diced
ham, spinach, scallions, cilantro, and baking soda, and pepper.
2. Heat the avocado oil in a large skillet ver medium heat. Use a large scooper (about
3-tablespoon size) to add the batter in the pan, and flatten the “pancake” to ½-inch
thick with a spatula.
3. Fry the cakes for 2 minutes before flipping them, then flip them and cook them on
the other side for 1-2 more minutes. The pancakes will show you that they are cooked
through when the centers bounce back when you press down on them with your
finger.
4. Repeat this process until you’re out of batter. Place each pancake on a wire rack to
cool while you cook the others. Serve immediately.
Egg Foo Young Pancakes
(2 servings)

282.72 8.92g 8.3g 6.29g
Ingredients
Preparation
1 lb. shrimp
1 Tbsp. olive oil
1 Tbsp. lemon juice
1 cup strained tomatoes
2 Tbsp. tomato paste
1/3 cup horseradish
1/2 tsp. salt
1. Preheat the oven to 425 degrees and line a
baking tray with parchment paper. In a large bowl, toss the raw shrimp with the olive
oil, as well as salt & pepper to taste, until thoroughly coated. Spread them out evenly
on the baking tray and bake for 5-10 minutes until pink and cooked through. Store in
the refrigerator until ready to serve.
2. Whisk lemon juice, tomatoes, tomato paste, horseradish and salt together until
well combined. Chill until ready to serve.
Shrimp Cocktail
(2 servings)

281.56 25.25g 8.3g 11.3g
Ingredients
Preparation
2 tsp. vanilla extract
2 egg whites
1/2 tsp. cinnamon
1/4 cup coconut oil
1 cup almonds
1/2 cup pumpkin seeds
1 cup coconut flakes
1 cup sunflower seeds
1/3 cup sunflower seed butter
3 scoops collagen powder
1/2 tsp. salt
1/3 cup stevia
1. Preheat oven to 350 degrees and line a baking pan with parchment paper. In a
large bowl, stir together the almonds, sunflower seeds, coconut flakes, and pumpkin
seeds.
2. Place a small saucepan over low heat and add the nut butter, coconut oil, collagen,
and stevia. Heat this mixture for 2-3 minutes until smooth and combined. Once
combined, remove from heat and stir in vanilla extract, cinnamon, and sea salt.
3. Pour the mixture over the nut and seed mixture and stir them together until
thoroughly combined. Once mixed, add the egg whites and mix again, until the dry
ingredients are well coated with the wet ingredients. Then press the mixture in the
baking pan and press down to form an even layer. Bake for 20 minutes.
4. Let the bars cool completely before removing from the pan and cutting into 12
bars.
Protein Bars
(12 servings)

674.28 50.95g 40.12g 15.13g
Ingredients
Preparation
2 Tbsp. coconut oil
2 lbs. chicken thighs, cubed
1 Tbsp. ginger, grated
1 onion, diced
1 tsp. chili powder
1 tsp. turmeric powder
1 tsp. coriander
1 tsp. cumin
1 tsp. garam masala
1/4 tsp. pepper
1 tsp. salt
1 oz. parsley, chopped
1.Using the instant pot, turn on the sauté setting and warm up the coconut oil until
the Set Instant Pot indicates that it’s “hot.”
2. While the pot is sautéing the ghee/oil, put the chicken thighs into a bowl and add
all the spices to it except the onion, garlic, and ginger, then mix them together and
set the bowl to the side.
3. Inside the pot, add the onion, garlic, and ginger and cook the contents for 3-4
minutes while stirring until the onions are translucent.
4. Add the coated chicken thighs to the pot and sauté these for 5 minutes until
mostly browned. Once done, add the tomato sauce, stir it over the contents, then set
the instant pot on manual and close the lid for 5 minutes.
5. Once it beeps to a finish, let the pressure release naturally for 10 minutes, and once
the time is up open the lid and stir in the coconut milk then garnish with lime juice
and parsley or cilantro, and serve over cauliflower rice!
Instant Pot Butter Chicken
(4 servings)

307.77 22.59g 13.32g 14.85g
Ingredients
Preparation
2 eggs
1/4 tsp. salt
1/2 tsp. paprika
1 turnip, diced
1 Tbsp. parsley, finely chopped
2 Tbsp. olive oil
2 Tbsp. red onion, finely diced
4 oz. brussel sprouts, halved
1/4 tsp. garlic powder
1/4 tsp. pepper
1 cup spinach
3 oz. pulled pork
1. Heat the olive oil in a skillet over medium heat. Add the diced turnip, onion, and
spices to it, cooking for about 5 minutes while stirring.
2. Add the rest of the vegetables to the skillet and cook them for another 2-3 minutes
until they soften, then add in the pulled pork and cook that for 2 minutes.
3. Make 2 wells in the hash and crack in the two eggs, then cover the skillet and cook
the whole dish on the stovetop for 3-5 minutes until the egg whites are set and the
yolk is runny.
4. To finish, season the eggs with salt to taste and any leftover seasonings, and
garnish with parsley.
Pulled Pork Breakfast Hash
(2 servings)

391.91 20.66g 44.62g 5.9g
Ingredients
Preparation
1 tsp. chili powder
1 Tbsp. butter
1/4 green bell pepper, thinly sliced
1/4 yellow bell pepper, thinly sliced
1/4 red bell pepper, thinly sliced
1/4 orange bell pepper, thinly sliced
1 1/2 Tbsp. coconut aminos
1 tsp. cocoa powder
1/2 onion, diced
2 large romaine leaves
2 tsp. montreal steak seasoning
2 tsp. barbecue seasoning
1 tsp. cumin
1 tsp. garlic powder
1 tsp. salt
1 tsp. pepper
1 lb. ribeye steak
1. Mix the coconut aminos and all of the spices
together in a bowl. Place the steak in a ziploc bag and
add the marinade. Remove all the air, and place it in
the fridge to marinate for 2 hours or overnight.
2. Turn the grill on to medium-high heat and then
add the steak, and cook it to your preferred type of
doneness.
3. While the steak is grilling, season the vegetables with garlic powder and then put
them in a grill basket to grill for 7-10 minutes, until they begin to char and soften.
4. While everything is grilling, melt 1 tbsp of the butter in the microwave for 30
seconds, and stir it to reduce any clumps. Once the steak is done, brush the butter
onto both sides of the steak while it is still on the grill.
5. Allow the steak to cool for 5 minus before slicing and serving.
Steak Fajitas
(2 servings)

166.13 14.97g 4.83g 5.76g
Ingredients
Preparation
3 eggs
2 oz. coconut oil
2 oz. flaxseeds, ground
4 oz. unsweetened shredded coconut
1 oz. unsweetened cocoa powder
2 tsp. cinnamon
4 Tbsp. Swerve sweetener
1 1/2 oz. cacao nibs
11 oz. sunflower seeds
1. Preheat the oven to 350 degrees and line a baking dish with parchment paper.
2. Place the sunflower seeds, flaxseeds, and eggs in the food processor with the
blade attachment. Pulse the processor until the seeds are roughly chopped and
mixed well with the eggs.
3. Once mixed well, place all the other ingredients in the food processor and pulse
it again until thoroughly mixed and starting to clump together like a dough.
Press the mixture firmly into the prepared baking dish until it forms a solidified
consistency in the bar.
4. Bake for 15 to 20 minutes. Allow the bars to cool before cutting into 22 servings.
Chocolate Seed Bars
(22 servings)

245.74 19.77g 15.95g 2.68g
Ingredients
Preparation
6 Tbsp. ghee
6 Tbsp. buffalo sauce
2 green onions, thinly sliced
1 1/2 lb. ground chicken
3/4 cup almond meal
1 tsp. salt
1. In a large bowl combine chicken, almond meal, salt, garlic and green onions. Stir
everything together to combine well. Grease your hands with ghee and make 1-2 inch
wide meatballs.
2. Turn your instant pot on to sauté and add in some ghee. Work in batches because
to brown all sides of each of the meatballs.
3. While the meatballs are browning, combine the hot sauce 3 tablespoons of ghee
and heat them in the microwave in 15 second intervals to melt the ghee.
4. Once all of the meatballs are done browning, place all the browned meatballs into
the Instant Pot, then pour the buffalo sauce evenly over the meatballs. Put the lid
back on to the instant pot and seal it on the pressure valve. Set the pot to “Poultry”
and let them cook for 15-20 minutes.
Instant Pot Buffalo Chicken Meatballs
(9 servings)

264.92 22.35g 10.33g 12.72g
Ingredients
Preparation
4 oz. cream cheese, softened
4 eggs
1 1/2 tsp. salt
1 Tbsp. butter
3/4 cup almond flour
1/4 cup almond milk
2 Tbsp. swerve sweetener
8 oz. raspberries
8 Tbsp. peanut butter
1. Line a large baking sheet with parchment paper. Use a blender to mix together the
softened cream cheese, eggs, almond flour, swerve sweetener, almond milk, and salt
to taste. Blend until smooth.
2. Place a large skillet over medium-low heat and add a bit of the butter to the pan to
coat it. Once it warms up, add a couple tbsp of batter to the pan and swirl the mixture
around the bottom to make a thin crepe layer.
3. Cook the crepe until the edge is cooked and once it can be loosened with a spatula
flip it over and allow the other side to cook until lightly browned. Repeat this process
with the rest of the batter.
4. Spread 1 tablespoon of peanut butter in the center of the crepe. Add 1 ounce of
raspberries to the peanut butter. Fold the crepe over and enjoy!
Cream Cheese Crepes
(8 servings)

377.4 35.42g 10.76g 3.76g
Ingredients
Preparation
4 oz. cubed salami
1/2 cup mixed olives
1/2 cup artichoke hearts
1/2 cup peppers, diced
4 oz. prosciutto, chopped
1 head romaine lettuce, chopped
Dressing:
1 tsp. dried oregano
1 Tbsp. parsley, chopped
3/4 cup olive oil
1/4 tsp. pepper
1/4 cup red wine vinegar
1/2 tsp. salt
1. Combine all ingredients together in a large bowl. Toss until everything is
evenly coated.
2. Store extra servings in a sealed container in the refrigerator until ready to
serve.
Antipasto Salad
(4 servings)

56.06 2.32g 2.47g 8.68g
Ingredients
Preparation
1 1/2 tsp. onion powder
1/8 tsp. cayenne
1 Tbsp. paprika
1/4 cup nutritional yeast
1 1/2 tsp. garlic powder
1/4 tsp. salt
1 bag Epic brand baked pork rinds
avocado oil spray
1. Add all the ingredients to a blender except the pork rinds and avocado spray to a
food processor and proces until smooth.
2. Lightly spray your baked pork rinds with avocado oil spray. Transfer the pork rinds
to a plastic bag, sprinkle the topping and shake it until the pork rinds dry and the
spices are sticking. Enjoy!
Keto Cheetos
(1 serving)

802.18 60.43g 43.86g 19.19g
Ingredients
Preparation
1 tsp. onion powder
1 Tbsp. sriracha
1/2 tsp. salt
1/4 cup mayonnaise
1 shallot, diced
2 inches fresh ginger, grated
1 Tbsp. sesame oil
2 Tbsp. fish sauce
4 cups cauliflower rice
1/2 cup coconut aminos
1 tsp. garlic powder
6 cups spinach
2 lb. ground beef
1 tsp. red pepper flakes
1. Heat the sesame oil in a large skillet over medium-high
heat. Add the ground beef and break into bits with a
wooden spoon. Add the shallot, ginger, red pepper, garlic powder, onion powder
and salt. Stir to combine. Continue cooking, stirring occasionally, until the meat is
browned and developing a crisp.
2. Add the coconut aminos and fish sauce and cook for another 3-4 minutes.
3. In another skillet, heat 1 tablespoon of sesame oil over medium-high heat. Saute
the cauliflower rice until tender. Mix the mayonnaise and sriracha together in a small
bowl.
4. Serve beef over a bed of greens and cauliflower rice. Top with sriracha mayonnaise.
Korean Beef Bowl
(4 servings)

285.45 20.64g 19.18g 7.72g
Ingredients
Preparation
2 Tbsp. butter
8 eggs
4 oz. goat cheese
1 lemon
1 Tbsp. chives, thinly sliced
1 bunch asparagus, ends trimmed
1/2 tsp. salt
1/2 tsp. pepper
1. Place a skillet over medium-high heat and cook
the asparagus in it for about 3 minutes. After those 3
minutes of dry pan-frying, add 1/4 cup of water and
cook the asparagus for 3-4 more minutes. Cook until
tender and season with salt and pepper to taste.
2. In a medium mixing bowl, whisk the eggs together until well-beaten. Crumble in the
goat cheese and stir it in until evenly mixed. Season with salt and pepper to taste.
3. In a skillet over medium heat, melt the butter. Add in the eggs and once they begin to
set, use a spatula to scramble them. Serve immediately with the asparagus on the side!
Goat Cheese Scrambled Eggs
(4 servings)

220.91 14.94g 8.46g 15.6g
Ingredients
Preparation
3 cups chicken stock
1 lb. frozen cauliflower
1 cup celeriac, peeled & chopped
2 Tbsp. ghee
2 cloves garlic, diced
1/2 tsp. pepper
1 tsp. salt
1 tsp. dried chives
4 slices bacon, cooked & crumbled
1. Put the cauliflower, celeriac, garlic, and chicken stock in a stock pot over medium-high
heat. Cover the pot until it boils. Once it reaches a boil, reduce the heat and simmer the pot
(with the lid still on) for 15-20 minutes, until everything becomes tender.
2. Place the contents into a blender and puree until smooth. Add in the ghee, salt & pepper to
taste, blending until thoroughly combined.
3. Top the soup with bacon and chives and enjoy!
Cauliflower Celeriac Soup
(3 servings)

231.6 25.94g 0.11g .56g
Ingredients
Preparation
1 cup olive oil
8 oz. radishes, cut in quarters
1 tsp. salt
1 tsp. pepper
1. Preheat the oven to 400 degrees and prepare a baking
dish by brushing it or spraying it with olive oil.
2. Add the radish wedges to the dish and drizzle them
with the olive oil. Season with salt and pepper to taste. Roast the radishes for 45 minutes,
until they become crip and golden.
3. Serve with your favorite keto-friendly dipping sauce.
Roasted Radish Wedges
(8 servings)

266.5 12.83g 24.35g 7.81g
Ingredients
Preparation
2 bay leaves
2 tsp. dried thyme
4 shallots, finely diced
2 cups fish stock
2 Tbsp. parsley, finely chopped
3 Tbsp. olive oil
1/2 cup white wine
1 lb. crab meat
1 celery stalk
2 Tbsp. tomato paste
1 tsp. salt
1.In a small bowl, mix the crab meat and parsley. In a large saucepan over medium heat,
saute the shallots in the olive oil for about 3 minutes. Add the wine and allow the mixture to
simmer for several minutes.
2. Turn the heat to medium-high and stir in the tomato paste and the stock. Mix well to
ensure that the paste has dissolved. Add the bay leaves and thyme. Allow the mixture to
simmer for about 20 minutes. Season with salt and pepper.
3. Place the crab meat in a large bowl. Remove the bay leaves from the sauce and pour over
the crab. You may choose to not use all the sauce, depending on how much liquid you would
like in your stew.
Hearty Crab Stew
(4 servings)

314.33 26.48g 11.45g 13.15g
Ingredients
Preparation
1/2 tsp. cinnamon
1/8 tsp. salt
2 Tbsp. golden flax meal
2 Tbsp. almond butter
1 1/2 cup almond milk
1 scoop collagen peptides
15 drops liquid stevia
1/8 tsp. almond extract
3 oz. ice cubes
1. Add all the ingredients to a blender and blend
until smooth. You can add extra ice or less ice
depending how thick you want the shake.
Cinnamon Almond Butter Shake
(1 serving)

394.83 31.43g 24.84g 5.56g
Ingredients
Preparation
Dressing:
1/2 tsp. dijon mustard
1 clove garlic
1 anchovy
4 Tbsp. mayonnaise
1/4 tsp. salt
1/4 tsp. pepper
2 hard-boiled eggs
8 oz. cooked chicken breast, diced
2 slices bacon, cooked & crumbled
5 oz. kale
8 raspberries
1. Blend dressing ingredients together in a blender
until smooth.
2. Toss the salad ingredients together with the
caesar dressing. Arrange the hard-boiled egg on
top of the salad along with the raspberries.
Kale Caesar Salad
(3 servings)

236.37 20.4g 8.93g 9.56g
Ingredients
Preparation
2 cups dry roasted almonds
1/2 cup dry roasted pumpkin seeds
1/3 cup coconut flakes
1/4 cup. almond butter
2 Tbsp. hemp seeds
Seeds of 2 vanilla beans
1/4 cup stevia
1. Line an 8x8 pan with parchment paper. In a large mixing bowl, combine the dry
roasted almonds, pumpkin seeds, unsweetened coconut flakes, and hemp seeds.
2 In a large skillet, heat the stevia, almond butter, and some salt together for a few
minutes until warmed and smooth, then remove it from heat and add in the vanilla
extract and vanilla bean seeds.
3. Stir the syrup mixture into the nut mixture. Place the mix into a lined baking dish
and press firmly to create a smooth top then even it out with a flat spatula.
4. Let the bars cool completely on the counter then cut them on a cutting board with
a sharp chef’s knife.
Granola Bars
(12 servings)

129 7.6g 3.6g 13.3g
Ingredients
Preparation
1/4 cup olive oil
1 cup leeks, finely sliced
1/4 cup scallions, finely sliced
8 cups vegetable stock
2 carrots, thickly sliced
12 oz. plum tomatoes, cored & chopped
6 oz. green beans, cut in thirds
1 zucchini, diced
1/2 bulb fennel, large diced
2 oz. kale, de-stemmed and roughly chopped
1. Heat the olive oil in a pot over low-medium heat. Add the leeks, garlic and scallions
and sauté for 3 minutes or until softened, but don’t let them brown.
2. Once they are softened, add in the broth and carrots, bringing them to a simmer.
Cover the pot and let everything simmer for 10-15 minutes until the ingredients
become tender when pierced with a knife.
3. Add the tomatoes, beans, zucchini, fennel, and kale, simmering for another 20-25
minutes until all the veggies are cooked.
4. Season the soup to taste with salt and pepper.
Summer Vegetable Soup
(8 servings)

mealplan.week10.pdf

Recommended

Recommended

More Related Content

Similar to mealplan.week10.pdf

Similar to mealplan.week10.pdf (20)

More from DwightVillos

More from DwightVillos (10)

Recently uploaded

Recently uploaded (20)

mealplan.week10.pdf