mealplan.week5.pdf

WEEK 5 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
herbed turkey & egg
muffin cups
chicken & avocado
salad
toasted turmeric
pepitas
cheesesteak stuffed
portobellos
coconut
“horchata”
shake
zucchini & feta
breakfast bake
crab & avocado salad
chocolate walnut
bites
broccoli salad
chocolate mug
cake
asian omelet
bacon wrapped tuna
steaks
caprese braised
chicken
cheesecake fat
bombs
coconut cream pie
“oatmeal”
lemon pepper tuna
salad
bacon wrapped
scallops
chocolate chip
cookies
grain free nut & seed
bread
roast beef bento keto meatballs
frozen
chocolate
coconut bars
thai omelet
buffalo chicken
chopped salad
lemon garlic mahi
mahi
southerwestern
cauliflower hash
lemon basil shrimp taco casserole

CALORIES FAT PROTEIN CARBOHYDRATES
317.34 20.2g 28.67g 4.06g
Ingredients
Preparation
2 Tbsp. olive oil
12 oz. deli turkey
2 cups shredded mozzarella
2 Tbsp. oregano, chopped
12 eggs
1. Preheat the oven to 425 degrees and either place
muffin liners in a 12-cup muffin tin, or grease with
olive oil.
2. Make a well in each muffin tin using a slice of
turkey breast in each one, pressing down in the
middle to make the well. Evenly sprinkle shredded
cheese in each one, topping with the chopped
oregano.
3. Crack one egg into each muffin tin, then season with salt and pepper to taste.
Place the tray in the oven for 15-20 minute until the egg is cooked to preference.
4. Allow the egg muffins to cool for 5 minutes.
* Each serving is 2 muffins.
Herbed Turkey & Egg Muffin Cups
(6 servings)

630.25 52.55g 30.84g 13.56g
Ingredients
Preparation
1/2 avocado
1 1/2 cups spinach
3 oz. chicken breast, cooked
2 Tbsp. walnuts
1 Tbsp. olive oil
1/2 tsp. balsamic vinegar
1/4 cup shredded cheddar
1. Toss avocado, spinach, chicken and walnuts
together in a large bowl.
2. Mix the olive oil and balsamic vinegar together
with salt & pepper to taste. Drizzle it over the
salad, tossing to evenly spread.
3. Sprinkle on the shredded cheddar cheese and enjoy!
Chicken & Avocado Salad
(1 serving)

250.55 25.67g 3.13g 11.32g
Ingredients
Preparation
1/2 cup almond milk
1/2 cup canned coconut milk
1/4 tsp. vanilla extract
1/2 tsp. cinnamon
2 drops liquid stevia
1. Place all of the ingredients into a blender and
blend until smooth. If you prefer a thicker shake,
add a handful of ice before blending.
Coconut “Horchata” Shake
(1 serving)

185.98 10.28g 16.18g 7.93g
Ingredients
Preparation
1 tsp. salt
1/8 tsp. black pepper
3/4 cup onion, diced
3/4 cup green pepper, diced
3 oz. mozzarella
4 portobello mushrooms
6 oz. sirloin steak
1. Preheat the oven to 400 degrees and prepare
a baking tray with nonstick spray or parchment
paper.
2. Remove the gills and stems from the
portobello mushrooms, clearing the insides, and
spray them with olive oil/ brush it on.
3. Season the steak with salt and black pepper to
taste then place in a nonstick skillet on the stovetop over high heat. Cook each side
for 1-1.5 minutes each or until cooked through, then set aside.
4. Reduce the skillet heat to medium-low and add the pepper and onion, sautéing
them with olive oil for5-6 minutes, until softened.
5. Combine all the ingredients into a medium bowl and mix together. Then scoop the
mixture equally into the mushroom caps and place them in the oven for 20 minutes
or until the cheese is melted and the mushrooms are soft and tender.
Cheesesteak Stuffed Portobellos
(4 servings)

135.14 8.82g 9.43g 6.42g
Ingredients
Preparation
1 zucchini
7 eggs
1 Tbsp. garlic, minced
1/2 tsp. dried oregano
1/2 cup feta cheese crumbles
1/3 cup coconut flour
1 1/2 tsp. baking powder
1. Preheat the oven to 375 degrees and grease a
baking pan.
2. Slice the zucchini crosswise into 1/4-inch
thick circles. Layer it in the bottom of pan until
is completely covered and sprinkle half of the
amount of feta cheese on the zucchini.
3. Whisk together the eggs, garlic, dried oregano, and salt & pepper to taste. Once
mixed, add in the coconut flour and baking powder. Pour the egg mixture over the
zucchini rounds in the pan and sprinkle the rest of the feta cheese to top it off.
4. Bake for 35-40 minutes until the top is set and golden in color. Remove from the
oven and allow it to cool for 10 minutes before serving.
Zucchini & Feta Breakfast Bake
(6 servings)

351.79 25.24g 23.73g 10.22g
Ingredients
Preparation
1/2 avocado, diced
1/2 Tbsp. chives, chopped
1/4 lemon
1/2 Tbsp. mayonnaise
1/2 tsp. dijon mustard
1/2 Tbsp. olive oil
1 cup mixed greens
4 oz. lump crab meat
1. Combine the lemon juice, mayo, mustard, olive oil, and salt & pepper to taste.
Whisk everything together until smooth.
2. In a small bowl, plate the mixed greens then top with the avocado, lump crab,
chives, then drizzle on the dressing.
Crab & Avocado Salad
(1 serving)

366.96 31.14g 13.98g 22.13g
Ingredients
Preparation
1 Tbsp. unsalted butter
2 Tbsp. unsweetened cocoa powder
1 oz. almond flour
1 egg
1/4 oz. dark chocolate, finely chopped
1/2 tsp. baking powder
1. Melt the butter in a microwave safe
mug, heating on high in 30 second
increments until fully melted (it should only take about 30 seconds). Mix all
the ingredients together until smooth and pour into a microwave safe mug.
Microwave it for 45-60 seconds until the sides are set and firm but the middle
is fudgy.
2. Allow the cake to cool for a minute or two before eating.
Chocolate Mug Cake
(1 serving)

594.26 45.68g 20.89g 34.08g
Ingredients
Preparation
3 heads broccoli, cut into florets
1 tsp. salt
1/2 cup shredded cheddar
1/4 cup red onion, diced
1/4 cup sliced almonds, toasted
3 slices bacon
2 Tbsp. chives, chopped
2/3 cup mayonnaise
3 Tbsp. apple cider vinegar
1 Tbsp. dijon mustard
1 tsp. black pepper
1. In a medium sized pot, bring 6 cups of water to a
boil. Fill a large bowl ice water. Once the water has
boiled, cook the broccoli for 1-2 minutes until tender
then transfer them with a slotted spoon to the ice
bath. Once cooled, drain the broccoli in a strainer.
2. Whisk the mayonnaise, apple cider vinegar, mustard, and salt & black pepper to
taste together.
3. Mix all of the ingredients together in a large bowl, tossing with the dressing and
more salt as desired until evenly coated.
4. Separate into 4 serving bowls and enjoy!
Broccoli Salad
(4 servings)

240.9 15.05g 13.49g 12.99g
Ingredients
Preparation
3 oz. green beans, ends trimmed
1/4 cup white mushrooms, sliced
1 tsp. coconut oil
1 tsp. ginger, minced
1/4 oz. fish broth
2 tsp. coconut aminos
1/2 tsp. sesame oil
2 eggs
1/4 tsp. chili powder
1. Place a skillet over medium-high heat on the stovetop and warm the coconut oil.
Add in the green beans, mushrooms, and minced ginger, stir-frying for 2-3 minutes.
2. Add the fish broth, minced garlic, and coconut aminos. Cook the mixture for 1 more
minute before adding the sesame oil and removing the pan from heat. Season with
salt & pepper.
3. Whisk the eggs and chili powder together. Place a new and empty skillet over
medium heat on the stovetop and cook the eggs in it, swirling the eggs around the
pan to make sure it cooks evenly. Let it cook until it is almost fully set through but still
a little bit moist in the middle, then fold it in half and remove it from the pan.
4. Plate the egg omelet and fill the middle with the vegetables, folding it in half after
everything is topped.
Asian Omelet
(1 serving)

527.34 39.68g 32.16g 12.57g
Ingredients
Preparation
2 avocados, thinly sliced
4 slices smoked bacon
3 Tbsp. olive oil
2 Tbsp. balsamic vinegar
1 head frisee lettuce
1 lb. tuna steak, cut into 4 pieces
1/2 tsp. salt
1. Lay the bacon strips on a cutting board and place a piece of tuna in the center of
each; season with salt and pepper. Fold the bacon around the tuna and secure with
toothpicks.
2. In a large nonstick skillet, heat 1 tablespoon of the olive oil until shimmering. Add
the tuna and cook over moderately high heat, turning once, until the bacon is crisp
and the tuna is still pink inside, about 6 minutes.
3. Meanwhile, in a medium bowl, whisk the remaining 2 tablespoons of olive oil with
the vinegar; season with salt and pepper. Toss in the frise and avocados and transfer
to plates.
4. Remove the toothpicks from the tuna and cut each piece in half. Arrange the tuna
over the frise and serve right away, drizzling any remaining dressing left in the bowl
over the fish.
Bacon Wrapped Tuna Steaks
(4 servings)

86.98 7.47g 2.12g 8.09g
Ingredients
Preparation
4 oz. cream cheese
1/4 cup peanut butter
2 Tbsp. stevia
1/2 cup dark chocolate chips
1. Have the peanut butter and cream
cheese sit out at room temperature
to ensure that they are soft and
ready to mix together.
2. Once ready, combine the cream cheese, peanut butter, and stevia until well
combined and smooth like cheesecake. Scoop them into 12 equally sized balls.
3. Chop the chocolate chips until they are crushed then place in a small bowl. Roll the
cheesecake balls in them until evenly coated in the chocolate. Once ready, place in
the freezer for 2 hours then store them in a freezer in an airtight container.
Cheesecake Fat Bombs
(12 servings)

912.14 65.05g 64.66g 16.88g
Ingredients
Preparation
1/4 cup torn basil leaves
1 Tbsp. unsalted butter
1/4 cup grated parmigiano reggiano
6 oz. mozzarella
1/4 cup grated pecorino romano
4 zucchini
3 garlic cloves
1 Tbsp. balsamic vinegar
1 can (28 oz.) whole peeled tomatoes
8 bone-in, skin-on chicken thighs
1 tsp. black pepper
1 tsp. salt
1/2 white onion
Make the Caprese Braised Chicken:
1. Preheat oven to 350 degrees. In large cast iron or other heavy skillet, heat butter over medium heat.
Season both sides of chicken with salt and pepper.
2. Add chicken to skillet, skin-side down and cook 6 minutes, turning once. Transfer chicken to plate.
3. Add garlic, onion and oregano to skillet; cook over medium heat 3 minutes, stirring frequently. Add
tomatoes and their juice; heat to boiling over medium-high heat.
4. Reduce heat to medium; cook 4 minutes or until slightly thickened; stirring occcasionally. Stir in
vinegar.Add chicken back to skillet, skin-side up; transfer to oven.
5. Bake 20 to 22 minutes or until internal temperature of chicken reaches 160 degrees. Remove skillet
from oven; divide mozzarella over chicken pieces.
6. Transfer skillet back to oven and cook under broiler set to high 2 to 3 minutes or until cheese is
melted and lightly browned (watch very carefully while skillet is under broiler). Sprinkle chicken with
basil.
Meanwhile, make the Cacio e Pepe Zucchini Noodles:
1. Heat butter in large nonstick skillet over medium-high heat. Add pepper; cook 30 seconds, stirring
constantly. Add zucchini; cook 3 minutes, tossing and stirring frequently.
2. Remove skillet from heat; add Parmigiano Reggiano and Pecorino Romano; toss to combine.
Caprese Braised Chicken
(4 servings)

672.32 61.55g 15.46g 24.76g
Ingredients
Preparation
3 oz. ricotta cheese
1/4 cup full-fat coconut milk
4 Tbsp. shredded coconut, unsweetened
1/4 tsp. vanilla extract
2 Tbsp. macadamia nuts
1. Mix together the ricotta, coconut
milk, shredded coconut, vanilla extract,
and stevia into a microwave safe bowl.
Microwave the mixture for 1 minute or until warm.
2. Top with chopped macadamia nuts and shredded coconut.
Coconut Cream Pie “Oatmeal”
(1 serving)

426.72 30.65g 25.48g 15.92g
Ingredients
Preparation
1/2 cucumber, diced
1/2 avocado, diced
1/4 lemon
3 oz. canned tuna
1 Tbsp. mayonnaise
1 tsp. dijon mustard
1 cup mixed greens
1/2 Tbsp. olive oil
1. Combine the cucumber, avocado and lemon juice in a small bowl.
2. Flake the tuna out of the can into a bowl and mix it together with the mustard and
mayonnaise to make tuna salad. Once combined, add in the cucumber and avocado,
finally seasoning everything with salt & pepper to taste.
3. In a salad bowl, add in the mixed greens and sprinkle them with olive oil and 1 more
teaspoon of lemon juice. Top with tuna salad and vegetables.
Lemon Pepper Tuna Salad
(1 serving)

191.89 16.97g 9.74g 3.84g
Ingredients
Preparation
1 cup pumpkin seeds
1 tsp. olive oil
1/4 tsp. hot sauce
1/2 tsp. salt
1 tsp. turmeric
1. Preheat the oven to 350 degrees
and line a baking tray with parchment
paper.
2. In a mixing bowl, add the pumpkin seeds with all of the
ingredients and stir well until evenly coated, then spread
out evenly on the prepared baking tray.
3. Bake the seeds for 5-8 minutes, or until you see the
pumpkin seeds start to plump up and darken.
4. Remove them from the oven and allow them to
completely cool before enjoying.
Toasted Turmeric Pepitas
(4 servings)

649.87 58.7g 23.55g 6.65g
Ingredients
Preparation
3/4 cup mayaonnaise
1 1/2 Tbsp. chili paste
1 1/2 Tbsp. cilantro
1 lime
1 15.9 oz. package of bacon
1 1/2 lbs. scallops
1 tsp. salt
1 tsp. black pepper
1/4 cup olive oil
1 large leaf iceberg lettuce
1. In a medium mixing bowl, combine the mayonnaise, hot chili paste, lime juice from
the whole lime, and cilantro. Once combined, cover with saran wrap and refrigerate
until you are ready to use it with your scallops.
2. Line a baking tray with parchment paper. Turn on the oven to the broiler and allow
it to heat up.
3. Wrap a piece of bacon around each scallop, then close the edge of the bacon
around it with a wooden toothpick. Place each one onto the prepared baking sheet
and season with salt and ground black pepper to taste.
4. Once they are all ready, place them on the top rack of the oven directly under the
broiler for 10 minutes, then take the tray out, flip the scallops over, then place them
back in for 5-10 more minutes, or until the bacon is cooked through.
5. Line a serving plate with lettuce leaves and place the scallops on top of them,
drizzling with olive oil as desired.
6. Serve with the spicy chili mayo and enjoy!
Bacon Wrapped Scallops
(6 servings)

369.39 32.78g 13.5g 9.84g
Ingredients
Preparation
2 1/2 cups mixed nuts
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
5 Tbsp. hemp seeds
4 egg whites
3 whole eggs
1/3 cup coconut oil
1. Preheat the oven to 325 degrees
and grease a bread pan.
2. Chop up 3/4 cup of the mixed nuts and place them to the side. Take the rest of the
nuts, including the 1 3/4 cup of leftover mixed nuts, and put them in a food processor.
Process them until a grainy texture forms. This will be your flour.
3. Whisk the eggs and egg whites together. Fold in the nut flour, coconut oil, and the
3/4 cup of chopped mixed nuts that were placed to the side. Mix everything together
until combined, then season with salt & pepper.
4. Pour the mixture into the bread pan and bake it for 50-60 minutes, until a tester
stick comes out clean and dry.
Grain-free Nut & Seed Bread
(12 servings)

494.34 41.66g 22.33g 11.43g
Ingredients
Preparation
2 oz. roast beef lunchmeat
1 oz. gouda cheese
1/2 oz. dark chocolate
1/4 cup macadamia nuts
1. Plate everything and enjoy!
Roast Beef Bento
(1 serving)

875.77 70.86g 20.34g 46.43g
Ingredients
Preparation
1/4 cup walnuts
2 Tbsp. pumpkin seeds
3 oz. dark chocolate
1. Line a 6-cup muffin tin tray with liners and
chop the walnuts and chocolate. Microwave the
chocolate in a microwave safe bowl in 15 second
increments until fully melted, stirring in between.
2. Spoon the melted chocolate into the liners, then
sprinkle the walnuts and pumpkin seeds equally
into each. Add some salt to taste.
3. Refrigerate for about 10 minutes to allow the
chocolate to harden. Enjoy 1 bite per serving.
Chocolate Walnut Bites
(1 serving)

456.79 32.47g 28.39g 15.83g
Ingredients
Preparation
1 lb. ground beef
3 cloves garlic, minced
1/4 cup mozzarella
1/4 cup parmesan cheese
2 Tbsp. parlsey
1 egg
1 tsp. salt
1 tsp. black pepper
2 Tbsp. olive oil
1 medium onion, diced
1 tsp. oregano
1 28 oz. can crushed tomatoes
1. In a large mixing bowl, mix together the
beef, garlic, mozzarella, parmesan, egg, and salt & pepper to taste. Once combined,
scoop out equal portions of the meatball mixture to make 16.
2. Heat the olive oil in a skillet over medium heat. Once warm, add the meatballs and
cook them until golden on all sides, turning them to cook evenly on all sides. Once
cooked, remove from the skillet and place on a plate lined with paper towels.
3. Add the onion to the skillet and cook for 5 minutes, add the garlic, and cook for 1
more minute.
4. Add the tomatoes, oregano, salt & pepper to taste to the onion and garlic in the
skillet. Add the meatballs back to the skillet to marinate in the mixture. Cover the
pot and allow the dish to simmer and sauce to thicken for 15 minutes. Once done,
sprinkle on the parmesan and allow it to melt before serving.
Keto Meatballs
(4 servings)

277.09 16.08g 21.36g 11.05g
Ingredients
Preparation
2 eggs
2 oz. ground pork
1/3 oz. fish broth
1 green onion, thinly sliced
1/4 red chili, thinly sliced
1 Tbsp. rice vinegar
3/4 tsp. olive oil
1. Mix together the pork, fish broth and eggs
together until well combined.
2. Place the green onion, red chili and rice
vinegar to a small bowl and allow to marinate on the side.
3. Heat the olive oil in a skillet over medium-high heat. Add the egg mixture and
cook for 3-4 minutes without stirring it, allowing the bottom to become golden-
brown. Flip the omelet with a spatula and let the other side to cook for 2-3 more
minutes.
4. Remove the skillet and omelet from heat and place the omelet on lined paper
towels to absorb any excess oil. Put it on a plate and top with the marinated onion
and pepper.
Thai Omelet
(1 serving)

468.55 33.14g 30.14g 15.35g
Ingredients
Preparation
1 Tbsp. butter, melted
1 Tbsp. hot sauce
1 tsp. apple cider vinegar
3 oz. chicken breast, cooked
1/2 cucumber, diced
1 1/2 cups shredded lettuce
1/4 cup bleu cheese crumbles
2 Tbsp. ranch
1. Whisk together the butter, hot
sauce, apple cider vinegar, and
precooked chicken pieces. Toss everything to coat evenly with the vinaigrette.
2. Mix the lettuce, cucumber and bleu cheese together in a bowl. Place the
buffalo chicken on top and drizzle with ranch.
Buffalo Chicken Chopped Salad
(1 serving)

306.45 26.74g 8.15g 12.87g
Ingredients
Preparation
3 Tbsp. coconut oil, melted
2 cups almond flour
1 tsp. baking powder
1/4 tsp. salt
1/4 cup almond milk
2 tsp. vanilla extract
1. Preheat the oven to 350 degrees and
line a baking dish with parchment
paper or nonstick spray.
2. Mix together the almond flour, salt, and baking powder in a bowl. Once
combined, add in the coconut milk.
3. Combine the almond milk, liquid stevia, and vanilla in a small bowl. Once
mixed well, add the wet ingredients into the dry ingredients and stir until a
dough forms. Then, fold in the chocolate chips.
4. Scoop the dough into 12 equal sized portions and roll them together to form
balls. Place them on the baking sheet and press down slightly to form a cookie
shape. Bake them for 10 minutes or until golden-brown. Allow them to cool for
10 minutes before transferring to a wire-rack to finish cooling.
* One cookie per serving.
Chocolate Chip Cookies
(12 servings)

249.49 14.33g 24.29g 7.87g
Ingredients
Preparation
3 Tbsp. butter
2 Tbsp. olive oil
1 lb. mahi mahi
1 tsp. salt
1 tsp. black pepper
1 lb. asparagus
1 clove garlic
1/4 tsp. red pepper flakes
2 lemons
1 Tbsp. parsley
1. Heat 1 tablespoon of butter and 1
tablespoon of olive oil in a skillet over medium heat. Once melted, add in the 4 Mahi-
Mahi filets and season with salt & pepper to taste. Allow them to cook for 4-5 minutes
per side, until golden and flaky.
2. While the filets are cooking, zest and juice one of the lemons, and slice the other
one into thin slices. Then, once the Mahi-Mahi is cooked, transfer the filets to a plate
on the side.
3. In the empty skillet add in another tablespoon of olive oil, and cook the asparagus
for 2-4 minutes until tender. Season with salt & pepper and set aside.
4. Add the remaining 2 tablespoons of butter to the skillet and allow it to melt. Add
in the minced garlic and the red pepper flakes, cooking until aromatic. Add in the
sliced lemon, along with the lemon zest and lemon juice of the 2nd one, and the
parsley. After a few minutes, remove the skillet from heat and place back in the fish
filets and asparagus to soak up the sauce. Spoon some over to fully coat them then
plate and enjoy!
Lemon Garlic Mahi Mahi
(4 servings)

364.68 26.96g 15.62g 17.79g
Ingredients
Preparation
1 cup cauliflower, cut into florets
1 oz. monterrey jack cheese, grated
1/2 red bell pepper, diced
1/2 oz. yellow onion, diced
1/4 tsp. cumin
1/2 tsp. paprika
1/4 tsp. chili powder
1 Tbsp. coconut oil
1/4 cup crushed tomatoes
1 tsp. garlic, minced
1 egg
2 Tbsp. salsa
1. Heat the coconut oil in a skillet over medium-high heat. Add in the cauliflower
florets, cumin, paprika, chili powder, dried oregano, and salt & pepper to taste. Cook
for 7 minutes, stirring every now and then.
2. Add in the bell pepper, onion, tomatoes, and garlic, cooking and stirring for another
3 minutes or until the vegetables soften. If it appears to dry, add in 2 tbsp of water
and stir to allow the vegetables to absorb it.
4. Make a well in the middle of the skillet. Crack the egg into the well and allow it to
cook for 3- 5 minutes until the egg whites are set and the yolk is cooked but still a
little runny (as desired).
5. Plate the hash. Season with salt & pepper. Top the hash with the monetary jack and
salsa!
Southwestern Cauliflower Hash
(1 serving)

462.79 31.44g 37.08g 11.67g
Ingredients
Preparation
1/2 cup cherry tomatoes, diced
1/2 oz. red onion, diced
6 oz. shrimp, cooked
1/4 lemon
1/2 Tbsp. rice vinegar
2 Tbsp. olive oil
1/2 tsp. garlic, minced
1/2 tsp. mustard
1/4 head butter lettuce
1 Tbsp. basil, chopped
1. Combine shrimp, tomatoes & red onion ina bowl.
2. Whisk the lemon juice, rice vinegar, olive oil, garlic, and mustard together. Pour
over the shrimp and veggies.
3. Tear up the butter lettuce head into shreds and place on a plate or in a salad bowl.
Add the shrimp and veggie mixture on top. Garnish with the chopped basil and enjoy.
Lemon Basil Shrimp
(1 serving)

225.69 20.83g 4.37g 9.12g
Ingredients
Preparation
3/4 sliced almonds
1 1/2 Tbsp. erythitol
5 Tbsp. shredded coconut, unsweetened
1/4 cup coconut oil, melted
1 cup coconut cream
6 oz. extra firm tofu
1. Prehat the oven to 350 degrees and line a baking dish (8x8) with parchment paper.
2. Process 1/2 cup of the sliced almonds and the shredded coconut in a food
processor until grainy. Add in the erythritol and salt to taste, pulsing until everything
is combined.
3. Transfer this mixture to a medium sized mixing bowl and drizzle in the melted
coconut oil. Mix together until well combined. Pour the mixture into the prepared
baking dish and press it down evenly. Bake it in the oven for 10 minutes then leave it
out to cool.
4. While the base is baking, melt the chocolate chips in a microwave-safe bowl in
30-second increments, stirring between to remove clumps. Once it is melted, add
it into the cleared food processor with the tofu and 1/2-cup of the coconut cream.
Process until smooth.
5. Pour this chocolate mixture over the cooled crust then freeze everything for 2
hours. Refrigerate the rest of the coconut cream. Once the 2 hours is up, take the dish
out of the freezer and scoop out the solidified coconut cream from the top of the can,
spreading over the top of the bars evenly. Sprinkle the leftover sliced almonds on top
and enjoy!
Frozen Chocolate Coconut Bars
(12 servings)

528.09 40.76g 37.14g 3.72g
Ingredients
Preparation
1/2 yellow onion, diced
2 lb. ground beef
2 Tbsp. salt
1 tsp. black pepper
1 jalapeno, sliced
6 eggs
1 cup shredded cheddar
2 Tbsp. parsley
2 Tbsp. chili powder
1 Tbsp. olive oil
1. Preheat the oven to 350 degrees Fahrenheit and prepare a 2-quart baking dish with
nonstick spray. Heat the olive oil in a skillet over medium heat. Add the onion to the
skillet and cook until translucent.
2. Add in the ground beef and season with salt & black pepper to taste. Cook ,
breaking up with a spatula, until no pink is visible. Add in the jalapeño pepper and
chili powder, stirring them in allow to cook for 1 minute. Then, drain the skillet and let
it cool.
3. Whisk the eggs together until fluffy and add the ground beef. Once combined,
spread the mixture into the baking dish evenly along the bottom and sprinkle on
the cheese. Place the dish in the oven for 25 minutes or until set and the cheese has
melted.
Taco Casserole
(6 servings)

mealplan.week5.pdf

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