mealplan.week2.pdf

WEEK 2 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
smoked salmon &
creamy vegetable
skillet
bento with smoked
salmon, cream
cheese, and hard
boiled egg
avocado with
sunflower
seeds
kale caesar salad
with almond-
crusted chicken
homemade peanut
butter cups
ham, green pepper,
and onion frittata
deli board with
turkey, ham, jack
cheese, and pickles
basic protein
shake
tuscan butter
shrimp
cheesecake stuffed
strawberries
fluffy make-ahead
keto pancakes
mexican bento with
chicken, jicama, and
guacamole
parmesan fried
pickles
sesame pork lettuce
wraps
ground beef, avocado,
and egg breakfast
bowl
quick nicoise salad
strawberry
“granola” snack
bowl
baked eggplant and
ricotta stacks
red pepper and
smoked salmon
scramble
stuffed avocados
with chipotle cream
spicy moroccan
cauliflower
poppers
zucchini noodles
with creamy
mushroom
parmesan sauce
omelet with
mushrooms, peppers,
and cheddar
balsamic blueberry
& bleu cheese
chicken salad
macadamia-crusted
cod with spinach
and cauliflower rice
soft scrambled eggs
with pesto, sun-
dried tomatoes, and
mushrooms
5-layer mexican
salad bowls
sausage stuffed
portabello
mushrooms with
pesto

CALORIES FAT PROTEIN CARBOHYDRATES
256.58 18.11g 15.25g 7.86g
Ingredients
Preparation
2 oz. ham, diced
1/2 green bell pepper, diced
2 green onions, thinly sliced
2 Tbsp. unsalted butter
8 eggs
1/2 cup half and half
1. Preheat the oven to 375 degrees.
2. Melt the butter in a skillet over
medium-high heat. Once it melted, add in the diced ham, pepper, and sliced onion,
allowing them to cook for 3 minutes or until soft. Season with salt and pepper.
3. Crack all of the eggs into a bowl and whisk together with the half and half. Pour the
mixture over the contents of the skillet. Place it in the oven to cook for 25 minutes or
until the frittata is golden brown and the eggs are set.
4. Allow it to cool for 5 minutes before serving.
Ham, Green Onion & Onion Fritatta
(4 servings)

339.99 22.42g 27.82g 5.75g
Ingredients
Preparation
2 oz. smoked salmon, diced
1 Tbsp. dill, chopped
1/2 red bell pepper, diced
3 eggs
1/4 tsp. garlic powder
1/2 Tbsp. olive oil
1. In a medium bowl, whisk the 3 eggs together until. Add in the salmon, dill, and
garlic pepper, and salt & pepper to taste.
2. Heat the olive oil in a skillet over medium-high heat. Sauté the red bell pepper for 3
minutes until it gets a little bit soft, then add in the egg mixture, smoked salmon and
dill. Stir everything for about 4 minutes until the eggs are fully cooked.
3. Plate the eggs and top with extra dill and salt & pepper to taste.
*If you like spice, you can add in red pepper flakes during the second step.
Red Pepper & Smoked Salmon Scramble
(1 serving)

442.35 34.82g 24.62g 12.01g
Ingredients
Preparation
1/2 oz. yellow onion, diced
1 cup white mushrooms, sliced
3 oz. ground beef
1/2 tsp. smoked paprika
1 egg
1/2 avocado, diced
1 tsp. olive oil
1. Heat the olive oil in a skillet over medium-high heat. Add
the onion and cook for 3 minutes before adding in the
mushrooms. Season everything with salt & pepper then
cook for 2 minutes.
2. Add the ground beef to the pan and season with the smoked paprika. Allow it to cook,
breaking it up with a spatula, until the beef has browned and is fully cooked. Transfer
everything in the pan to a bowl and lower the stovetop heat to medium.
3. In a separate small bowl, whisk the egg. Pour it into the empty skillet and cook until it sets
but is still a tad moist. Once it is set, pour in the ground beef mixture to the egg and turn off
the heat.
4. Add the avocado meat and mix it into the egg and beef. Place everything in a bowl and
enjoy!
Ground Beef, Avocado & Egg Breakfast Bowl
(1 serving)

429.55 28.49g 31.24g 12.43g
Ingredients
Preparation
1/4 yellow onion, diced
1/2 red bell pepper, diced
1/2 cup white mushrooms, sliced
3/4 tsp. butter
3 eggs
1/4 cup parmesan cheese, shredded
1. Melt the butter in a skillet over medium-high heat.
2. Add in the pepper, onion, and mushrooms, and cook
them until soft, about 5 minutes. Season with salt and
pepper.
3. While the vegetables are cooking, whisk together the eggs and cream, and season with
salt & pepper to taste.
4. Once the vegetables have softened, transfer them to a plate on the side and lower the
stovetop heat to medium. Pour in the egg mixture and coat the whole pan to form an
omelet shape. Cook the eggs for 2 minutes, until set but still moist, then add the vegetables
to one side of it. Sprinkle the shredded parmesan cheese on them, then fold the other side
of the omelet over the top of the veggies and cheese. Season as desired, plate and enjoy!
*You can replace the shredded parmesan cheese with shredded cheddar cheese if desired
Omelet with Mushrooms, Peppers & Cheddar
(1 serving)

511.59 42.9g 20.98g 18.69g
Ingredients
Preparation
1 cup almond flour
1/4 cup coconut flour
2 drops liquid stevia
1 tsp. salt
1 tsp. baking powder
1/2 tsp. cinnamon
2 Tbsp. butter, melted
6 eggs
1 tsp. vanilla extract
1. Whisk all the dry ingredients together in a bowl.
2. In a separate bowl, whisk together the melted butter, eggs, half & half, and vanilla
extract until frothy.
3. Pour the dry ingredients into the wet ingredients and whisk until there are no
clumps. Cover the bowl and refrigerate until use for up to 1 week.
4. When ready to use, place a greased skillet over medium-high heat. Pour a spoonful
of the batter onto it and allow it to cook for 3-4 minutes (until the pancake is bubbly
and the edges appear dry). Then, flip it and cook for another 2-3 minutes.
6. Store the rest of the batter in the fridge once you are done making the pancakes.
Serve with extra cinnamon and butter!
Fluffy Make-ahead Keto Pancakes
(4 servings)

379.68 30.29g 16.76g 12.79g
Ingredients
Preparation
1/4 red onion, thinly sliced
3 oz. asparagus
1/2 Tbsp. olive oil
2 oz. smoked salmon
1/4 cup cream cheese
3 oz bell pepper, sliced
1. Trim the hard ends of the
asparagus before cutting it into
1 inch lengthwise slices.
2. Add the olive oil to a skillet over medium-high heat. Once warmed, add in the
onion and sliced bell peppers for about 3 minutes to let them soften. Then, add the
asparagus and cook for 3 more minutes which is when it should start to turn bright
green.
3. While the vegetables are cooking, chop up the smoked salmon. Once the
vegetables are done, mix in the salmon and cream cheese. Once everything is mixed
together, plate and enjoy.
Smoked Salmon & Creamy Vegetable Skillet
(1 serving)

368.77 28.05g 20.18g 9.37g
Ingredients
Preparation
1/2 cup white mushrooms, sliced
3/4 tsp. olive oil
1/2 tsp. garlic, minced
1 1/2 Tbsp. sun-dried tomatoes, sliced
3 eggs
2 Tbsp. pesto
1. Heat the olive oil in a skillet over high heat. Add
the mushrooms and sauté them for 5 minutes. Add
the minced garlic and cook for another 30 seconds.
Remove from skillet and set aside.
2. Whisk the eggs together in a small bowl.
3. Add the eggs to the skillet and let them set for 1 minute. Stir them gently until still
slightly moist but not gooey.
4. Add the mushrooms back into the skillet, and add the sun-dried tomatoes. Mix
them together until combined. Plate and season with salt and pepper, finishing with
a drizzle of pesto!
Soft Scrambled Eggs with Pesto, Sun-dried Tomatoes & Mushrooms
(1 serving)

324.31 19.34g 27.06g 9.84g
Ingredients
Preparation
4 Tbsp. cream cheese
1/2 cucumber
2 hard-boiled eggs
2 oz. smoked salmon
1. Cut the cucumber into small slices
and spread the cream cheese evenly on
all of them.
2. Top each slice with a small piece of hard-boiled egg and a strip of smoked salmon.
3. Season with salt and pepper to taste. Plate and enjoy!
Bento with Smoked Salmon & Hard-boiled Egg
(1 serving)

421.86 29.9g 31.98g 5.46g
Ingredients
Preparation
1 1/2 oz. deli ham
1 1/2 oz. deli turkey
1 Tbsp. dijon mustard
3 oz. cheese of your choice
1/2 oz. pickles
1. Place the mustard in a small dipping
dish on the side.
2. Plate the ham, turkey, cheese and pickles how you’d like and enjoy!
Deli Board with Turkey, Ham & Cheese
(1 serving)

540.76 37.27g 37.44g 12.89g
Ingredients
Preparation
4 Tbsp. guacamole
1 1/2 oz. jicama
3 oz. Monterrey Jack cheese
3 oz. chicken breast, cooked
1. Place the guacamole in a small side dipping
dish, plate everything and enjoy!
Mexican Bento with Chicken, Jicama & Guacamole
(1 serving)

504.28 38.39g 31.34g 10.88g
Ingredients
Preparation
4 oz. ground beef
1 tsp. chili powder
3 Tbsp. guacamole
1 cup shredded lettuce
1/4 cup shredded cheese
2 Tbsp. sour cream
1/4 lime
1. Place a skillet on the stovetop over medium-high
heat and add in the ground beef. While it is cooking,
break it up with a wooden spoon and season it with
the chili powder and salt. Allow it to cook for about 8
minutes until browned and fully cooked.
2. Add the ground beef to a bowl, then add the guacamole, lettuce, shredded
cheddar cheese, sour cream, and finish it off by squeezing on some lime juice.
*If you are making the ground beef ahead of time, transfer it to an airtight container
in the fridge until you are ready to make lunch.
5 Layer Mexican Salad Bowls
(1 serving)

444.58 29.13g 36.57g 8.51g
Ingredients
Preparation
4 oz. canned tuna
1/2 Tbsp. capers, chopped
1/2 oz. red onion, sliced
2 oz. roma tomato, cut into wedges
1 hard-boiled egg, quartered
1 Tbsp. olive oil
1/4 lemon
1 cup arugula
1/8 cup kalamata olives
1. Drain the canned tuna and break it up into pieces.
2. To make the dressing, in a small bowl, mix together the olive oil, 1 tsp of lemon juice
from the lemon, garlic, capers, and salt & pepper to taste.
3. Pour the dressing over the arugula once it is mixed together, and toss until it is
evenly coated. Then, transfer to a serving dish.
4. Top the arugula with the tuna, hard-boiled egg, and olives.
Quick Nicoise Salad
(1 serving)

516.48 36.83g 35.19g 12.05g
Ingredients
Preparation
1 Tbsp. olive oil
1 Tbsp. balsamic vinegar
1/4 tsp. dijon mustard
1 1/2 cups spinach
4 oz. chicken breast, cooked, diced
1/4 cup blueberries
2 Tbsp. pecans
1/4 cup bleu cheese crumbles
1. Mix together the olive oil, balsamic vinegar, and dijon mustard. Once combined
season it with salt & pepper to taste.
2. Toss the spinach with the dressing in a medium bowl. Then, toss in the chicken,
blueberries, pecans, and blue cheese.
3. Toss to combine and enjoy!
Balsamic, Blueberry & Blue Cheese Chicken Salad
(1 serving)

541.37 37.74g 34.32g 20.84g
Ingredients
Preparation
1 avocado
1/2 green onion, thinly sliced
3 oz. chicken breast, cooked & chopped
1/4 cup shredded cheese
2 Tbsp. sour cream
1/4 tsp. chipotle pepper sauce
1. Mash the avocado meat in a small bowl.
2. Mix the green onion, shredded cheddar and
chicken breast with the avocado mash. Once
combined, scoop the mixture back into the avocado halves.
3. In another small bowl, mix together the sour cream and chipotle sauce. Then
drizzle it over the avocado mash.
Stuffed Avocados with Chipotle Cream
(1 serving)

346.57 27.93g 9.63g 17.83g
Ingredients
Preparation
1/2 eggplant
3 Tbsp. olive oil
1 tsp. garlic powder
1/2 cup ricotta cheese
1/2 tsp. italian seasoning
1/2 cup pasta sauce
3 1/2 Tbsp. fresh basil, chopped
1. Preheat the oven to 375 degrees and line a baking tray with aluminum foil.
2. Slice the eggplant in 1/2 inch sliced circles and coat with olive oil on both sides.
Season both sides with salt, pepper, and garlic powder. Bake the slices for 20
minutes in the oven.
3. While the eggplant is cooking, combine the ricotta cheese, Italian seasoning, salt,
and pepper to taste in a small bowl.
4. When the 20 minutes is up and the eggplant is tender, top with a tablespoon of
the tomato sauce and a spoonful of ricotta cheese. Once topped, place back in the
oven for 10 minutes.
5. Garnish each stack with basil and enjoy!
Baked Eggplant & Ricotta Stacks
(2 servings)

693.82 49.41g 45.89g 23.89g
Ingredients
Preparation
1/4 cup almonds
1 tsp. italian seasoning
1 egg
4 chicken breast strips
2 cups kale
1 1/2 Tbsp. olive oil
1/2 lemon
1 1/2 tsp. dijon mustard
1 tsp. garlic, minced
1 anchovy
1/4 tsp. dried parsley
1. Preheat the oven to 400 degrees and line a baking dish with aluminum foil.
2. Add the almonds, italian seasoning, salt & pepper to a food processor. Pulse until
the almonds resemble bread crumbs. Transfer the seasoning mixture to a deep bowl.
3. Crack the egg into another bowl. Dip each chicken breast tender into the egg
mixture, then the almond and seasoning mixture. Once coated, place on the
aluminum foil and repeat for all 4 ounces of chicken strips. Bake the chicken for 15-20
minutes until the inside reaches 165 degrees.
4. While the chicken is cooking, tear up the kale and remove the hard stems. In a
small bowl, mix together the olive oil, mustard, lemon juice, minced garlic, anchovy,
dried parsley, and salt and pepper. Use a fork to mash the anchovy in and whisk
everything together until the dressing thickens slightly.
5. Toss the kale with this dressing and top with the chicken.
Kale Caesar Salad with Almond Crusted Chicken
(1 serving)

547.75 46.49g 20.89g 10.35g
Ingredients
Preparation
1/4 yellow onion, diced
1 stalk celery, diced
2 Tbsp. olive oil
8 oz. ground pork
1/2 tsp. onion powder
1/2 tsp. garlic powder
2 Tbsp. coconut aminos
2 tsp. sesame oil
1/2 head butter lettuce
1 Tbsp. sesame seeds
1. Heat the olive oil in a skillet over medium heat.
Add in the onion and celery and cook them until
tender and soft, about 5 minutes.
2. Add in the ground pork, breaking it up as it cooks, and allow it to cook until
browned and fully cooked. Add in the garlic powder, onion powder, coconut aminos,
and sesame oil. Allow it to cook for one more minute. Once it is done, season it with
salt and pepper to taste.
3. Rip off the butter lettuce leaves and wash them. Equally divide the ground pork
and vegetables into each of them and sprinkle on some sesame seeds.
Sesame Pork Lettuce Wraps
(2 servings)

362.06 27.94g 18.6g 14.65g
Ingredients
Preparation
1 small zucchini
1 cup white mushrooms, sliced
1/2 oz. yellow onion, diced
1 1/2 Tbsp. unsalted butter
1/2 Tbsp. sage, chopped
1/2 tsp. thyme, chopped
1 Tbsp. almond butter
1 1/2 tsp. dijon mustard
1 cup spinach
1/4 cup shredded parmesan cheese
1. Using a spiralizer, make the zucchini into noodles.
2. Melt the butter in a skillet over high heat. Add in the mushrooms and cook them
for 5-6 minutes until browned, then reduce the heat to medium and add in the
onions, cooking 3-4 minutes until soft.
3. In a small bowl, whisk together the mustard, almond butter, sage, thyme and salt
& pepper to taste. Slowly add in 2 tbsp of water in order to make the mixture into a
sauce-like consistency. You can add in water to desired consistency.
4. Once the mushrooms and onions are done cooking, pour the sauce over them,
reducing the stovetop heat to low. Add in the spinach and cook it in until it wilts.
5. Remove the skillet from the heat and stir in the zoodles until combined well and
evenly with the sauce. Top with parmesan cheese.
Zucchini Noodles with Creamy Mushroom Parmesan Sauce
(1 serving)

416.19 31.05g 22.52g 14.78g
Ingredients
Preparation
2 tsp. olive oil
2 cups spinach
8 oz. turkey sausage
1 tsp. garlic
1/4 cup vegetable broth
1/3 cup pesto
4 portabello mushrooms
1. Preheat oven to 375°F.
2. Clean mushroom caps: Remove stems from
mushrooms and use a spoon to scrape out the gills. Arrange mushroom caps on a
baking sheet, brush inside and outside of mushroom with olive oil and season with
salt and pepper. Set aside.
3. In a saute pan over medium heat, cut open the casing, squeeze the meat on the
skillet and brown the sausage. Add broth, spinach, garlic. Cook until the spinach is
wilted.
4. Remove the pan from heat but stir in the pesto.
5. Stuff the Portabello mushrooms with the filling then place them in the oven for 15 -
20 minutes.
Sausage Stuffed Portabello Mushrooms with Pesto
(2 servings)

486.36 32.9g 37.52g 15.63g
Ingredients
Preparation
1/4 lemon, zested and juiced
3/4 tsp. dill, finely chopped
1/4 cup macadamia nuts
3/4 tsp. olive oil
6 oz. cod
1 cup cauliflower
1/2 Tbsp. unsalted butter
1 1/2 cup spinach
1. Preheat the oven to 350 degrees and line a baking sheet with parchment paper.
2. Add the macadamia nuts to a food processor and process them until they become grainy
like breadcrumbs. Then, combine them in a small bowl with the lemon zest, dill, olive oil,
garlic, and salt & pepper to taste.
3. Place the cod fish on the baking tray and coat with the macadamia breadcrumb mixture,
pressing down firmly to ensure it sticks. Bake for 8-10 minutes, or until the fish is fully cooked.
4. While the cod is cooking make the cauliflower rice by placing the the cauliflower into the
empty food processor and chop it until it mirrors the look of rice. Melt the butter in a skillet
over medium heat. Add the rice and cook it for about 2 minutes. Mix in the spinach, lemon
juice, salt & pepper, and other seasonings to taste, stirring until the spinach wilts.
5. Once the fish is done place it over the bed of rice and serve immediately.
Macadamia Crusted Cod with Spinach & Cauliflower Rice
(1 serving)

511.15 29.57g 49.75g 15.36g
Ingredients
Preparation
1 cup cauliflower, cut into florets
1/4 cup cherry tomatoes, halved
1 Tbsp. basil, chopped
1/2 Tbsp. olive oil
6 oz. raw shrimp
1 Tbsp. unsalted butter
1 cup spinach
1/4 cup parmesan cheese, shredded
1 lemon wedge
1. Heat olive oil in a skillet over medium-high heat.
Once warmed, add in the shrimp and season with
salt and pepper to taste. Cook the shrimp for about 4 minutes. Once fully cooked,
remove them and place them in a bowl to the side. Add the cauliflower to the skillet
and saute for about 3-4 minutes or until tender.
2. Reduce the heat to medium and melt the butter. Add the minced garlic and cook it
for about 1 minute. Then, add the tomato halves and spinach, stirring periodically and
until the spinach wilts, about 4 minutes.
3. Once the spinach wilts, add the half and half, shredded parmesan, and chopped
basil. Stir the ingredients together and allow it to thicken into a sauce and simmer for
3 minutes.
4. Mix in the shrimp and stir it to evenly coat everything with the sauce. Squeeze in
the lemon juice right before serving. Serve immediately and enjoy!
Tuscan Butter Shrimp
(1 serving)

107.7 .35g 17.44g 5.46g
Ingredients
Preparation
1 scoop protein powder, your choice
1 cup almond milk
1. Add ingredients to a shaker bottle. Shake until
protein powder is fully dissolved. Enjoy!
Basic Protein Shake
(1 serving)

223.58 21.61g 6.55g 2.49g
Ingredients
Preparation
1 cup grated parmesan-reggiano
24 pickle slices
1/4 cup olive oil
8 Tbsp. ranch dressing
1. Pat the pickle slices dry with a paper towel..
Once dry, coat them in the cheese on both
sides, then place them on a plate and freeze them for at least 10 minutes or until you
want to snack.
2. When ready to eat, heat the olive oil in a skillet over medium-high heat. Once hot,
add as many pickle slices as possible and let them pan-fry for 30-45 seconds per side,
until golden. Then, place them on a paper-towel lined plate to the side.
3. Use ranch as dipping sauce and enjoy!
Parmesan Fried Pickles
(6 servings)

285.17 24.95g 3.99g 15.43g
Ingredients
Preparation
1/3 cup strawberries
1/4 cup pecans
1/2 oz. dark chocolate
1/4 lemon
1. Remove stems from strawberries and dice them.
Chop the pecans and dark chocolate. Combine
everything into a snack bowl and drizzle with lemon
juice.
Enjoy!
Strawberry “Granola” Snack Bowl
(1 serving)

180 14.88g 3.59g 9.71g
Ingredients
Preparation
1 1/4 cup cauliflower, cut into florets
1 Tbsp. harissa
1/2 Tbsp. olive oil
1. Preheat the oven to 400 degrees. Place
the florets into a bowl and drizzle on the
olive oil and season with salt & pepper to
taste. Toss until they are evenly coated.
2. Roast the cauliflower for about 10 minutes or until golden. Take them out and stir
them around, then bake for another 5 minutes.
3. Add the cauliflower back into the bowl. Add the harissa paste and toss the
cauliflower to evenly coat. Once evenly coated with harissa, put the florets back on
the baking tray and cook for another 5-6 minutes or until crisp.
4. Allow the cauliflower to cool a little before eating, then enjoy!
Spicy Moroccan Cauliflower Poppers
(1 serving)

180.25 16g 3.51g 9.79g
Ingredients
Preparation
1/2 avocado
1 Tbsp. sunflower seeds
1/4 lemon
1. Slice the avocado down the center and
remove the pit.
2. Cut two wedges of a lemon off for yourself
and remove the seeds from it.
3. Sprinkle the sunflower seeds on the avocado
and squeeze one of the lemon wedges over it. You can eat the avocado right out of
the peel!
Avocado with Sunflower Seeds
(1 servings)

237.38 19.25g 5.38g 13.09g
Ingredients
Preparation
1 cup dark chocolate
3/4 cup peanut butter
8 Tbsp. shredded coconut, unsweetened
1 Tbsp. coconut oil
1. Place a cup of the dark chocolate into a microwave
safe bowl and melt by microwaving in 10-15 second
increments until fully melted, stirring in between.
2. In a food processor, combine the peanut butter,
shredded coconut, coconut oil, and stevia drops, and salt
to taste until smooth.
3. In a muffin tin, spoon the peanut butter mixture evenly in each of the 12 tins, then
top with the melted chocolate. Freeze for at least 30 minutes or until set.
Homemade Peanut Butter Cups
(12 servings)

112.13 6.38g 3.77g 23.51g
Ingredients
Preparation
4 Tbsp. cream cheese
1/2 cup strawberries
1 tsp. cinnamon
1. Soften the cream cheese in the microwave for
10 seconds. Once it is soft, stir in the stevia.
2. Hull the strawberries then scoop in the cream
cheese to the centers. Refrigerate until you are
ready to eat it. Top with cinnamon before serving.
Cheesecake Stuffed Strawberries
(1 serving)

mealplan.week2.pdf

Recommended

Recommended

More Related Content

Similar to mealplan.week2.pdf

Similar to mealplan.week2.pdf (20)

More from DwightVillos

More from DwightVillos (13)

Recently uploaded

Recently uploaded (20)

mealplan.week2.pdf