mealplan.week3.pdf

WEEK 3 RECIPES
BREAKFAST LUNCH SNACKS DINNER
turkey, avocado & egg
breakfast wraps
turkey, mozzarella
& tomato bento
bell pepper pesto
poppers
garlic lemon swordfish
with asparagus & green
beans
asparagus, bacon &
egg bake
chicken & spinach
salad with lemon
ricotta
roasted rosemary
almonds
bacon alfredo with
zucchini noodles
denver omelet
casserole
chicken, feta &
tomato bento
pesto deviled
eggs
stuffed egg plant with
feta & spinach salad
eggs in a frame
chicken salad
bento
himalayan pink
salt roasted
pepitas
zuchinni noodles with
anchovies & garlic butter
grain free cheddar &
zucchini scones
roast beef bento
everything bagel
crackers
steak with caramelized
onions & mushrooms
blueberry coconut
porridge
pesto egg salad smoked salmon
in endive spears
cauliflower pizza
margherita
sun-dried tomato &
goat cheese frittata
muffins
roast beef & radish
bento
athletic greens
smoothie bacon burger salad

CALORIES FAT PROTEIN CARBOHYDRATES
353.98 26.14g 22.18g 8.78g
Ingredients
Preparation
1 tsp. coconut oil
2 eggs
1/2 avocado
4 slices deli turkey
1. Heat the coconut oil in a skillet over medium heat.
2. Whisk the eggs together in a small bowl. Add
them to the skillet and allow them to cook, stirring
them occasionally and cooking until set but still
moist.
3. Dice the avocado and season with salt & pepper to taste.
4. Lie the turkey slices down and fill it with the avocado and egg.
Turkey, Avocado & Egg Breakfast Wraps
(1 serving)

376.88 30.05g 11.16g 28.86g
Ingredients
Preparation
1/2 cup almond milk
2 Tbsp. flaxseed meal, ground
2 drops liquid stevia
1/2 tsp. cinnamon
1/2 tsp. vanilla extract
2 Tbsp. coconut flour
1 Tbsp. unsalted butter
1/2 cup blueberries
1/4 oz. coconut flakes, unsweetened
1. Place a saucepan on the stovetop over low heat and
add in the almond milk. Once heated, stir in the flax
meal, coconut flour, cinnamon and a pinch of salt.
Mix together until there are no clumps left. Once the
mixture starts to simmer, add in the stevia and vanilla.
2. In a dry skillet over medium heat toast the pumpkin seeds for 5 minutes, stirring every
now and then, until golden brown and slightly fragrant.
3. When the porridge mixture thickens, stir in the butter and blueberries. Pour the porridge
into a bowl, and top with the toasted pumpkin seeds and unsweetened coconut flakes.
Blueberry Coconut Porridge
(1 serving)

255.03 11.92g 9.21g 27.77g
Ingredients
Preparation
2 zucchini, grated
2 eggs
1/4 cup butter
2 cups almond flour
1/4 cup coconut flour
1 Tbsp. baking powder
1/2 tsp. garlic powder
1 cup shredded cheese
1. Preheat oven to 325 degrees.
2. Place shredded zucchini in a kitchen towel and wring out
until most of the water is drained, set aside (see notes)
3. In a bowl, whisk together almond flour, coconut flour, baking powder, and two-thirds of cheese. Stir
in zucchini, eggs, butter and powders and stir until dough comes together and moistens.
4. Scoop out dough a 1/4 cup at a time and form into a ball. Place on a parchment of silpat lined baking
sheet and press into 1-inch thick round. Sprinkle tops of scones with remaining cheese and bake in the
oven for 20-22 minutes, or until lightly golden brown.
5. Remove and let cool for 20 minutes before serving. Enjoy!
Tips for success:
1. For this recipe you’re going to want to grate the zucchini (coarsely) then drain the heck out of it.
Zucchini is loaded with moisture, so you’ll want to squeeze as much of that moisture out before
adding it to the scone batter. If you skip this step your scones will be soggy. To efficiently drain your
zucchini simply place it in a fine-mesh strainer and let it sit for about 10 minutes, then press as much
moisture out as you can by hand; you can also wrap the shredded zucchini in a piece of cheesecloth
(or a clean hand towel) and squeeze the moisture out. Both ways work just fine.
2. Make sure your butter is extremely cold before beginning. The key to tender, flaky, bakery style
scones is COLD BUTTER.
3. When it’s time to incorporate the butter into the dough, you should resist working with your hands
if possible, instead grate the butter into the dry ingredients, then quickly work it into the dough with
two forks.
4. If you find your dough is warm and/or sticky, pop it back into the fridge or freezer for a few minutes
and let it chill, then get back to work.
Grain-free Cheddar & Zucchini Scones
(1 serving)

244.24 15.81g 20.28g 4.97g
Ingredients
Preparation
8 slices turkey bacon
8 oz. asparagus
8 eggs
1 cup shredded mozzarella
1. Preheat the oven to 425 degrees and prepare a non-
stick baking dish/grease a pan.
2. Place the bacon strips in a skillet over medium heat.
Flip until crispy and cooked. Once cooked, place them
on a a plate lined with a paper towel.
3. Trim the ends of the asparagus stalks. Once the bacon has been removed from the
skillet, add the asparagus to the redered fat and toss to coat. Place the asparagus
onto a baking sheet and bake it in the oven for 8 minutes.
4. After the 8 minutes is up, remove the baking sheet from the oven, add the bacon
to the asparagus, crack the eggs over both of them along the tray, and add the
shredded mozzarella cheese to top it off. Place the tray back in the oven for 5 or so
minutes until the eggs are cooked and the cheese is melted.
Asparagus, Bacon & Egg Bake
(4 servings)

251.1 17.84g 18.26g 3.26g
Ingredients
Preparation
1/4 cup sun-dried tomatoes, chopped
1 Tbsp. garlic, minced
8 eggs
1/4 cup almond milk
1 tsp. dried rosemary
1 tsp. dried oregano
1 cup goat cheese
1. Preheat the oven to 400 degrees and
grease an 8-cup muffin baking tin.
2. Whisk the eggs, almond milk, rosemary, oregano, salt & pepper together in a bowl.
Once mixed, add in the crumbled goat cheese, sun-dried tomatoes, and garlic.
3. Evenly spoon the mixture into the 8 muffin tins, cover with aluminum foil, and bake
them for 15- 20 minutes, or until they are set.
4. Enjoy warm, with 2 muffins per serving. Store leftovers wrapped in the freezer or
fridge.
Sun-dried Tomato & Goat Cheese Frittata Muffins
(4 servings)

352.77 25.16g 27.29g 2g
Ingredients
Preparation
2 Tbsp. coconut oil
6 eggs
1/2 tsp. sea salt
1/2 tsp. onion powder
1 oz. egg white protein powder
For Keto Bun:
6 egg whites
1/4 cup egg white protein powder
3 egg yolks
1. Preheat oven to 325 ̊ and line two baking sheets with parchment paper.
2. Using a handheld beater, whip the egg whites until very stiff and the peaks hold their shape, about
10 min. Using a rubber spatula, slowly fold in the protein powder and any desired seasonings.
3. In a small bowl, beat the egg yolks, then gently fold the yolks into the whites making sure the whites
don’t fall.
4. This can be baked into a loaf or made into hamburger buns. To form a bun, scoop up about 1/3
cup of the dough and place it on one of the baking sheets. Form a round bun about 3 1/2inches in
diameter. Repeat and place about 7 buns on each baking sheet.
MAKING THE EGGS
1. Heat the oil in a skillet over medium-low heat.
2. Cut a 1 1/2 inch circle in the center of each of the 4 keto buns. Place the buns (and the cutouts) in the
warm skillet. Crack an egg into the middle of the hole in each bun. Sprinkle each egg with salt, bacon
crumbles, and green onions.
3. Cover and cook until the eggs are set n the middle, about 5 minutes. Remove from the skillet and
serve.
Eggs In A Frame
(2 servings)

425.68 29.88g 30.23g 7.89g
Ingredients
Preparation
1/2 sweet onion, diced
1 green bell pepper, diced
4 oz. ham, diced
1/3 cup half and half
10 eggs
1 cup shredded cheddar
1. Preheat the oven to 350 degrees and prepare
a large baking pan.
2. Melt the butter in a skillet over medium-high
heat. Add the pepper and onion and saute until tender. Add in the diced ham and
allow it to cook until it gets crispy. Pour the contents of the skillet into the baking dish
and add the shredded cheese on top.
4. Whisk together the eggs and half & half until they are mixed together well, then
pour the mixture over the vegetables in the baking dish and place it in the oven for 35
minutes. Allow it to sit to cool for at least 5 minutes before serving. Store in an airtight
container in the fridge.
*You can use any shredded cheese.
Denver Omelette Casserole
(4 servings)

412.97 28.55g 29.78g 8.24g
Ingredients
Preparation
3 Tbsp. pesto
2 oz. mozzarella
1/4 cup tomato
3 oz. deli turkey
1. Plate and enjoy with the pesto as a side
dip. There are many options, like rolling
up the turkey and mozzarella cheese
together, or having everything separate.
Turkey, Mozzarella & Tomato Bento
(1 serving)

434.74 27.82g 34.8g 12.32g
Ingredients
Preparation
1/2 cucumber
1 cup spinach
4 oz. chicken breast, cooked
1 1/2 Tbsp. olive oil
2 tsp. red wine vinegar
1/4 lemon
1/4 cup ricotta cheese
1 Tbsp. dill
1. Dice the cucumber, then season it with salt and
pepper. Cut the cooked chicken breast into pieces.
2. In a small bowl, combine the cucumber with the
spinach and chicken breast pieces, then toss with the olive oil and red wine
vinegar.
3. In a different small bowl, mix together the lemon and ricotta cheese. Once
combined, add the dill on top of it and scoop it on to the top of the salad.
Chicken & Spinach Salad with Lemon Ricotta
(1 serving)

373.02 20.52g 25.29g 23.99g
Ingredients
Preparation
3 oz. chicken breast, cooked, diced
1 green onion, thinly sliced
1/2 Tbsp. dill, finely chopped
1 1/2 tsp. mustard
2 celery stalks, cut into 3” sticks
1/4 cup green olives
2 Tbsp. cashews
2 Tbsp. mayonnaise
1. Mix chicken, green onions, dill, mustard &
mayonnaise together in a bowl.
2. Plate the other sidese with the chicken salad,
green olives, and cashews.
Chicken Salad Bento
(1 serving)

520.18 43.41g 22.36g 11.48g
Ingredients
Preparation
3/4 cup cherry tomatoes, halved
1 1/2 cup arugula
1/2 Tbsp. olive oil
1/4 lemon
2 hard-boiled eggs
1 Tbsp. pesto
1 Tbsp. mayonnaise
1 Tbsp. sunflower seeds
1. Toss the arugula with the olive oil, lemon
juice, and add salt & pepper to taste.
2. In a bowl, smash together the hard-
boiled eggs with the pesto, mayonnaise, and more salt and pepper. Mix in the cherry
tomatoes.
4. Top the marinated arugula with the egg salad mixture and finish it off by sprinkling
on the sunflower seeds.
Pesto Egg Salad with Tomato & Arugula
(1 serving)

441.86 36.03g 24.47g 6.08g
Ingredients
Preparation
1 1/2 Tbsp. olive oil
1/4 lemon
1/4 cup feta cheese
1/4 cup assorted olives
1/4 cup cherry tomatoes
3 oz. chicken breast, cooked
1. In a small bowl, whisk together the olive oil with the lemon juice.
2. Plate everything and enjoy with a lemon marinade!
Chicken & Feta Bento
(1 serving)

295.93 17.9g 27.64g 6.29g
Ingredients
Preparation
1/ 2 cup radishes, sliced
1 oz. cheese
2 oz. roast beef
2 Tbsp. greek yogurt
1 tsp. mustard
1. In a small bowl, mix together the greek yogurt
with mustard. This will be the dipping sauce for
the bento bowl sides.
2. Plate everything and enjoy!
Roast Beef & Radish Bento
(1 serving)

399.27 30.36g 23.76g 8.24g
Ingredients
Preparation
2 oz. cheese
2 oz. roast beef
2 stalks celery
4 Tbsp. guacamole
1. Place the guacamole in a side dipping dish.
2. Plate the rest of the ingredients around it and enjoy!
Roast Beef Bento
(1 serving)

659.65 50.79g 38.31g 14.98g
Ingredients
Preparation
4 oz. asparagus
4 oz. green beans
1/2 lemon, zested
1/2 Tbsp. parsley, chopped
1 1/2 Tbsp. ghee
1 Tbsp. olive oil
6 oz. swordfish
1 1/2 tsp. garlic, minced
1/4 tsp. red pepper flakes
1. Remove the ends of the asparagus and green beans and cut into thin slices (about
2 inches).
2. Melt 1/2 a tablespoon of ghee with 1/2 a tablespoon of olive oil in a skillet over
medium heat. Add the swordfish and cook for 5 minutes on each size. Once it is
cooked, put it to the side on a plate.
3. Add the rest of the olive oil into the skillet and throw in the green beans and
asparagus, cooking for about 4 minutes or until tender. Place them on the plate to
the side and season with salt and pepper.
4. Add the rest of the ghee to the skillet and once it melts, add in the garlic, 2 tsp of
the juice from the lemon, 2 tsp of lemon zest, and red pepper flakes to make a sauce.
Once combined well, place the swordfish back into the skillet and turn it to coat
evenly.
5. Remove the skillet from the heat and plate the asparagus, green beans, and
swordfish on a plate, and top with extra sauce. If desired, add some parsley or other
seasonings on top and serve immediately.
Garlic Lemon Swordfish with Asparagus & Green Beans
(1 serving)

561.54 45.99g 22.47g 10.34g
Ingredients
Preparation
6 slices bacon
1/2 shallot
1 zuchhini
2 tsp. garlic, minced
1/4 cup white wine
2/3 cup half and half
1/2 cup shredded parmesan
1. To prepare, cut the raw bacon strips into 1 inch pieces, chop
the shallots, and spiralize the zucchini into noodles.
2. Place a skillet over medium heat on the stovetop and place
in the bacon, cooking it until crispy which should take 8-10
minutes. Once it is done, place it to the side on a plate lined with paper towels to soak up any
excess fat.
3. Keeping the skillet on medium heat, place the shallots in and cook until they are tender
but do not let them brown. This typically takes about 2 minutes. After they soften, add in the
minced garlic and cook with the shallots for 30 more seconds.
4. Pour in the vegetable broth with the shallots and garlic and stir it around to mix everything
together evenly. Scrape off any browned bits on the bottom of the skillet. Then, reduce
the heat to low. Add in the heavy cream and stir. Next, add the shredded parmesan. Mix
everything until the sauce thickens.
5. Once everything has thickened into a sauce, add in the zoodles and bacon bits, tossing to
combine, and remove the skillet from heat. Serve immediately.
* You can replace bacon strips with turkey bacon if desired. If you do not have a spiralizer, you
can use a vegetable peeler.
Bacon Alfredo with Zucchini Noodles
(2 servings)

466.56 42.39g 10.01g 15.91g
Ingredients
Preparation
1 eggplant
1/2 cup olive oil
1/2 shallot, minced
1/2 cup parsley, chopped
1 cup feta cheese
2 Tbsp. red wine vinegar
4 cups spinach
1/3 cup pine nuts
1. Preheat the oven to 425 degrees and line a
baking sheet with foil.
2. Cut the eggplant in half (lengthwise) and place on the baking sheet skin-side down
before coating with 1/4 cup of the olive oil, season with salt and pepper, then bake for 30
minutes.
3. Mix the parsley, garlic, shallot & feta cheese together in a small bowl. Season with salt
and pepper.
4. When the eggplant is done cooking, spoon this mixture onto it evenly and bake for
another 15 minutes in order to tenderize the eggplant and brown the feta mixture. Allow
it to cool for 5 minutes once it is removed from the oven.
5. To prepare the side salad, in a large bowl combine the last 1/4 cup of olive oil with the
red wine vinegar, salt, and pepper. Once combined, add in spinach and pine nuts and
toss everything together.
6. Serve immediately by plating 1/4 of the eggplant with the side salad and eat the meat
of the eggplant out of the skin with a fork.
Stuffed Eggplant with Feta & Spinach Salad
(4 servings)

529.28 45.04g 22.85g 13.1g
Ingredients
Preparation
1 zucchini
4 anchovies, sliced
1/4 cup parmesan cheese
1/4 red chili pepper, sliced
3 Tbsp. sliced almonds
1. Spiralize the zucchini into noodles and spread them out on paper towels to soak up
the excess juice.
2. Melt the butter in a skillet over medium heat. Once the butter is melted, add in the
red chili, anchovies, and garlic, then cook until the garlic turns golden.
3. Add in the zucchini noodles and toss them with the chili, anchovies, garlic, and
butter, allowing them to cook until softened and warmed. This should take about 2
minutes.
4. When the noodles are cooked, plate them and top with parmesan cheese and
sliced almonds. Serve immediately
Zucchini Noodles with Anchovies & Chili Butter
(1 serving)

451.67 35.74g 26.63g 6.84g
Ingredients
Preparation
1/4 cup yellow onion
1 Tbsp salted butter
1 cup white or bella mushrooms
4 oz. NY strip (top loin) beef steak
1/2 Tbsp olive oil
1. Preheat the grill or a skillet. Brush the butter
and any seasonings to taste on the strip of steak.
Let it sit in the butter and seasonings while you
cook the onions and mushrooms.
2. Heat the olive oil in a skillet over medium-high
heat. Add the onions to cook, stirring them for
a few minutes until they become caramelized.
Once the onions are caramelized, add in the
mushrooms and cook them until tender. Season with salt and pepper and set aside.
3. Place the steak onto the preheated grill or skillet and cook for 3-4 minutes per side
depending on how you prefer your steak.
4. Serve the steak with caramelized onions and mushrooms on top.
Steak with Caramelized Onions & Mushrooms
(1 serving)

472.48 27.72g 42.03g 14.54g
Ingredients
Preparation
1 cup cauliflower
1/4 cup parmesan cheese
3/4 cup mozzarella
1/4 tsp. oregano
1/4 tsp. dried basil
1/4 tsp. red pepper flakes
2 eggs
1/4 cup pizza sauce
2 Tbsp. basil, chopped
1. Preheat the oven to 425 degrees and line a baking sheet
with parchment paper.
2. Break the cup of cauliflower into florets. Process the
florets in the food processor until it is the size of small
grains. Place it in a microwavable bowl and microwave it for 4 minutes. Allow it to cool completely
before use.
3. While the cauliflower is cooking and cooling, mix all of the parmesan cheese, 1/4 cup of the
mozzarella cheese, the oregano, basil, garlic powder, red pepper flakes, and one egg in a small bowl.
4. Squeeze the cauliflower in a towel to remove any excess water/liquid. Combine it in the bowl with
the cheese and seasonings. One combined, place the cauliflower mixture on the baking tray and form
a crust shape, making the crust 1/2 inch in width, and bake it for 20 minutes or until golden brown.
5. Spread the tomato sauce on it and sprinkle the rest of the shredded mozzarella cheese, and
chopped basil. Crack the leftover egg in the center and bake the crust for another 5-8 minutes to
cook the egg and melt the cheese. Once the egg whites are set but the yolk is still runny (as runny as
desired), the pizza is done. Serve when cooled to desired temperature.
Cauliflower Pizza Margherita
(1 serving)

697.79 59.95g 32.8g 8.44g
Ingredients
Preparation
2 slices bacon, sliced
8 oz. ground beef
1 1/2 Tbsp. dijon mustard
1 Tbsp. apple cider vinegar
3 Tbsp. olive oil
1/2 tomato, diced
1/4 red onion, diced
2 hard-boiled eggs, diced
4 cups butter lettuce, shredded
1. Cook the bacon and set aside.
2. Season ground beef with salt and pepper and
form into two 4 ounce patties. Place in a skillet to
over medium-high heat. Cook 5 minutes on the
first side and 3-5 on the second, depending on how
you prefer your burger to be cooked.
3. Mix apple cider vinegar, dijon mustard and olive oil together to make the dressing.
Combine the tomatoe, hard-boiled eggs, red onion and bacon in a large salad bowl
with the butter lettuce, and toss together with the dijon mustard dressing. Make sure
to divide the salad in half for 2 servings. Top each serving with a burger patty.
* If desired, you can replace the bacon with turkey bacon, and the ground beef with
ground turkey or ground chicken.
Bacon Burger Salad
(2 servings)

123.4 10.53g 3.04g 4.46g
Ingredients
Preparation
2 red bell peppers
1/4 cup cream cheese
1/4 cup goat cheese
1/2 cup pesto
1. Preheat the oven to 350 degrees and line a
baking tray with parchment paper.
2. Cut off the tops of the 2 red bell peppers and
slice each one into 6 wedges, removing the
seeds and membranes.
3. In a small bowl, mix together the cream cheese, goat cheese, and pesto, then top it
equally onto each bell pepper wedge and bake in the oven for 10 minutes.
Each serving consists of 2 wedges.
*You can replace goat cheese with feta cheese if desired
Bell Pepper Pesto Poppers
(6 servings)

238.28 18.75g 13.54g 2.78g
Ingredients
Preparation
1 Tbsp. sour cream
2 hard-boiled eggs
1 Tbsp. pesto
1. Slice the hard-boiled eggs in half and
scoop out the yolks into a separate bowl to
mash them.
2. Add the sour cream and pesto to the bowl with the mashed yolks and mix them
together.
3. Scoop the mixture evenly into each hard boiled egg half and enjoy!
Pesto Deviled Eggs
(1 serving)

302.61 26.9g 10.04g 9.86g
Ingredients
Preparation
2 cups almond flour
1/2 tsp. baking powder
1 egg
1 Tbsp. poppy seeds
1 Tbsp. sesame seeds
1/2 tsp. salt
1. To begin, preheat the oven to 300 degrees.
Melt the butter in 15 second increments in the
microwave to make sure it does not burn.
2. In a large bowl, whisk together the almond flour, salt, and baking powder before
pouring in the raw egg and melted butter to form a tough dough.
3. Line the counter with a piece of parchment paper and place the ball of dough on
it. Top it with another piece of parchment paper and use a rolling pin to evenly roll
out the dough to 1/8” thickness. Once rolled out, remove the top piece of parchment
paper and cut the flat dough into 2-inch size squares to make cracker shapes.
4. Sprinkle the poppy seeds, sesame seeds, and garlic & onion powder over the
dough.
5. Place the parchment paper with the crackers on it onto a baking tray and bake in
the oven for 30- 40 minutes, or until golden brown. Once they are cooled enjoy!
6. Store in an airtight container at room temperature.
Everything Bagel Crackers
(10 servings)

271.29 20.77g 9.74g 15.98g
Ingredients
Preparation
1/2 Tbsp. olive oil
1/2 head endive leaves
1 oz. smoked salmon
1/2 avocado, sliced
1/3 cup red onion, minced
1. Wash the endive and separate the leaves
from the head. Place them on a plate and set
aside.
2. Top each spear with a slice of smoked
salmon. Evenly divide the red onion and
avocado between all spears.
3. Season with salt and pepper to taste. Drizzle with
olive oil and enjoy!
Smoked Salmon in Endive Spears
(1 serving)

213.43 19.57g 9.75g 3.45g
Ingredients
Preparation
1/4 cup pumpkin seeds
3/4 tsp. olive oil
1/4 tsp. himalayan pink salt
1. Preheat the oven to 400 degrees.
2. Add the pumpkin seeds, the olive oil, and the
Himalayan pink salt to a bowl and toss to evenly
coat the pumpkin seeds. Spread the seeds on a
lined baking sheet and roast them for about 10
minutes or until golden brown.
3. Allow them to cool then enjoy!
Himalayan Salt Roasted Pepitas
(1 serving)

267.01 6.35g 5.28g 51.87g
Ingredients
Preparation
2 cups almond milk
1 heaping spoonful Athletic Greens powder
1/3 cup blueberries (optional)
a few ice cubes
1. Place all ingredients in a blender and
blend until smooth.
*You can replace almond milk with any other type of dairy free milk. Consume 1 hour
prior to workout as pre-workout is the optimal time to consume fruit.
Athletic Greens Smoothie
(1 serving)

148.62 13.02g 5.16g 5.23g
Ingredients
Preparation
2 cups almonds
2 tsp. dried rosemary
1. Melt the butter in a skillet over medium-low
heat.
2. The butter should start bubbling. Toss in the
almonds and coat them evenly.
3. Once coated, add in the rosemary, and salt and
pepper to taste. Allow them to toast for about 12
minutes, stirring to prevent them from burning.
4. Remove the almonds from heat and allow them
to fully cool before storing in an airtight container
in a dark place. They can last for up to 2 weeks.
Roasted Rosemary Almonds
(8 servings)

mealplan.week3.pdf

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