Meal Planning Vol. 2

A S I X - W E E K G U I D E

Meal Planning Vol. 2

Amanda Nighbert

2SECTION

Prep Week

PREP WEEK

My goal is to take as much of the work as possible out of meal planningand meal prep! I encourage you to read through the entire packet, including the complete recipes prior to making your list and starting your meal prep.

You may come up with even more ways to simplify the process!

S I X - W E E K M E A L P L A N N I N G G U I D E

3PREP WEEK

Shopping List LUNCHLow Macro Soup

Or Veggie Mason Jar Salad

DINNERS1. Asian Lettuce Wraps

2. Zucchini Enchiladas

3. Lemon Butter Chicken

MEAT1lb Ground Turkey

3.5 lb Boneless, Skinless Chicken Breast

Butter or Ghee (3 tbs. worth)

PANTRY STAPLES Olive Oil

Soy Sauce

Hoisin Sauce

Sesame Oil

Rice Vinegar

Peanut Butter

Honey

Hot Sauce

SPICESGarlic Salt

Salt/ pepper

Everything but the bagel seasoning

Garlic Powder

Powdered Ginger

Chili powder

Minced Garlic

Italian Seasoning

OPTIONAL

Serve Lettuce Wraps w/:

• Bibb Lettuce

• Fried Cauliflower Rice

• 1/4 cup chopped peanuts

CANNED/ JAR2- 32 oz Chicken Broth

1- 10oz can Rotel

1 - 16oz can diced tomatoes w/ jalapeño

Banana Peppers

Lemon Juice

2 - 8oz cans water chestnuts

Green enchilada sauce

1 - 14oz can Full Fat Coconut milk

PRODUCE1 - 12oz bag frozen shelled edamame

1 - 12oz bag frozen mirepox blend (onions, celery, green peppers)

3 Onion

4 Bell Peppers (Yellow, 2 Red, Green)

6 Zucchini

1 large Cucumber, or 2 medium

2 Large Bag of Spinach

1- 10oz bag shredded carrots

1- 16oz bag cauli rice

1lb green beans

1 Lemon

OTHER6-8 Wide Mouth Mason Jars

Each week we will provide you with a few simple recipes to prep on Sunday and use throughout the week. This time spent will save your hours throughout

the week! Below is the suggested prep week meal plan.

P R E P W E E K M E A L P L A N N I N G G U I D E

4PREP WEEK

INGREDIENTS

• 2 (32oz) boxes of chicken broth

• 10oz can of rotel• 12oz bag of frozen shelled

edamame• 10oz bag of shredded

carrots• 16oz bag of cauli rice or

cauli hash (cauli, broccoli, carrot, green onions)

• 12oz bag frozen mirepoix blend (onions, celery, green peppers)

• 10oz bag angel hair coleslaw

• Garlic salt, pepper, hot sauce to taste.

OPTION ONE: LOW MACRO SOUP

NUTRITION

Servings 8Calories 125Fat 2gCarbs 12gProtein 8gFiber 6g

DIRECTIONS

Combine all ingredients in a large stock pot. Add 1-3 cups of

water and bring to boil, then simmer for 45 mins.

1 serving = 2 cups.

Lunch

5PREP WEEK

OPTION TWO: VEGGIE MASON JAR SAL AD

NUTRITION


LunchINGREDIENTS

• 2 cups Red onion chopped• 2 cups Red and yellow

peppers chopped• 2 cups Zucchini chopped• 2 cups Shredded carrots• 2 cups Cucumber chopped• 1 cup banana peppers

chopped• 3-4 cup cooked Shredded

chicken

• 12 cups Spinach, arugula, or romaine lettuce

• 4 tbsp Olive oil• 12 tbsp Lemon juice• 4 tbsp Everything bagel

seasoning or 2 tbsp garlic powder

• 6-8 wide mouth quart mason jars

DIRECTIONS

1. Start by chopping all your veggies.

2. Cook and shred your chicken breast.

3. Add 1 tbsp Olive oil, 3 tbsp Lemon juice, 1 tbsp Everything

bagel seasoning or ½ tbsp garlic powder to the bottom of

each mason jar. Then layer the remaining ingredients in your

mason jars in this order:

• ½ cup Red onion chopped

• ½ cup Red and yellow peppers chopped

• ½ cup Zucchini chopped

• ½ cup Shredded carrots

• ½ cup Cucumber chopped

• ¼ cup banana peppers chopped

• ¾-1 cup shredded chicken

• Then screw on the top of the mason jar and store in

refrigerator till the day you plan to eat. Stuffed 3-4

cups of the lettuce of your choice in a second mason

jar to pair with your toppings. Salads will last up to 3-4

days in the refrigerator.

6PREP WEEK

ASIAN LETTUCE WRAPS

NUTRITION


DinnerINGREDIENTS

Filling• 1 lb ground Turkey• 1 TBS oil• ½ onion diced• 1 cup red or green pepper

diced• 2 8 oz can water chestnuts

drained and diced

Sauce• 3 TBS soy sauce• 3 TBS hoisin sauce

• 1 TBS sesame oil• 1 TBS rice vinegar• 1 TBS peanut butter• 1 TBS honey• ½ tsp garlic powder• ¼ tsp powdered ginger

To Serve• ¼ cup peanuts crushed.• Bibb Lettuce • Serve with Fried rice or

cauli fried rice

DIRECTIONS

1. Whisk together sauce ingredients until well combined. If you

use a firmer peanut butter you may need to microwave the

mixture for 30-60 seconds in order to melt it and ensure

everything is well-mixed.

2. Heat 2 TBS oil in a frying pan. Once hot, add ground

chicken.

3. Cook until some pieces are starting to brown. Add onion

and cook for 5 minutes or until the onion is becoming

translucent.

4. Add the peppers and water chestnuts and cook about 5

minutes or until peppers are becoming soft.

5. Add sauce and simmer on low heat until the chicken and

veggies are evenly coated and everything is heated through.

6. Serve in lettuce leaves, on top of your favorite Asian salad,

or over noodles or rice! One serving = 1/4 of the mixture

with sauce. Nutrition info does not include lettuce/ serving

ingredients.

7PREP WEEK

ZUCCHINI ENCHIL ADAS THREE WAYS

NUTRITION

Servings 6

Calories 225Fat 5gCarbs 14gProtein 31gFiber 5g

DinnerINGREDIENTS

• 3-4 zucchini• 3-4 cooked shredded

chicken breast (1lb)• 1 onion• 1 red pepper• 1 can diced tomatoes and

jalapeño

• 1 tbsp chili powder• 1 tbsp garlic salt• Green enchilada sauce

(Kroger brand was used for macros - 1 container)

DIRECTIONS

1. Heat Oven 350 degrees. Prepare zucchini noodles and boats

as seen in this video.

2. Sauté onions, peppers, and zucchini for 3-4 mins. Add

shredded chicken. Add garlic salt and chili powder, you could

even use taco seasoning at this step. Lastly add the diced

tomatoes and jalapeño and let cook for 3-4 mins.

3. Prep enchilada roll ups and/or boats in a casserole dish.

Cover with enchilada sauce. You may choose to prep some

in tortilla wraps for your family. Look for gluten free wraps

if you plan to eat them. Place in a casserole dish and cover

with enchilada sauce and cheese.

4. Bake for 20-30 minutes.

Video!

https://youtu.be/RxJik-GnchY

https://youtu.be/YgnJgbR4KoE

8PREP WEEK

LEMON BUTTER CHICKEN & GREEN BEANS

NUTRITION


DinnerINGREDIENTS

• 1.5 pounds boneless skinless chicken breasts (about 4 chicken breast)

• 1 tsp salt• 1/2 tsp ground black pepper• 3 tbsp butter or ghee• 1 lb green beans (ends

trimmed)

• 1 medium onion diced• 2 tbsp minced garlic• 1 tbsp Italian seasoning• 1 medium lemon — zest and

juice, plus additional lemon slices for serving

• 1 (14-ounce) can full-fat coconut milk

DIRECTIONS

1. Place a rack in the center of your oven and preheat the oven

to 375 degrees F. Season the chicken with salt and pepper.

2. In a large, ovenproof skillet, melt 2 tablespoons of butter over

medium heat. Add the chicken and sear on both sides until

golden brown, 10 to 12 minutes total. Transfer to a plate.

3. Reduce the heat to medium low. Add the remaining

tablespoon butter, then the green beans, onion, garlic, and

Italian seasoning. Stir to combine. Cook for 7 minutes, stirring

often, until the green beans are crisp-tender. Remove from

the heat. Zest the lemon into the pan, then squeeze in the

lemon juice. Slowly pour in the coconut milk while stirring to

combine. Return the reserved chicken to the skillet.

4. Place the skillet in the oven and cook for 15 to 25 minutes,

or until an instant-read thermometer inserted in the thickest

portion of the chicken registers 165 degrees F and the juices

run clear (the cook time will vary based on the size of your

chicken).

5. Serve warm and enjoy.

9

Week One

WEEK ONE




10WEEK ONE

Shopping List LUNCHBig Mac Salad

DINNERS1. No Bean Chili

2. Asian Lettuce Wraps

3. Chicken Sheet Pan Fajitas

MEAT2 lb 93% Lean Ground Beef

1 lb Ground Chicken

1 lb Boneless, Skinless Chicken Breast

CONDIMENTS Yellow Mustard

Avocado Oil

Coconut Aminos

Primal Kitchen 1000 Island Dressing

SPICESNutritional Yeast

Garlic Powder

Chili Powder

Onion Powder

Smoked Paprika

Salt

Pepper

Oregano

Cinnamon

Cumin

CANNED/ JARPickles- your choice

2- 14.5 oz cans diced tomatoes

1- 6oz can tomato paste

1- 8oz can water chestnuts

Lime Juice

PRODUCE3-4 Hearts of Romaine

2 Roma Tomatoes

2 Red Onions

2 Zucchini

5 bell Peppers

1 container grape tomatoes

1 12oz bag of frozen cut carrots

1 8oz container baby Bella mushrooms

1 clove of garlic (you can use canned minced garlic if needed)

Ginger

Fresh Cilantro

OPTIONAL ITEMS (for garnishes)Green Onion

Sesame Seeds

Guacamole

Salsa

Tortillas

11WEEK ONE

Once you have all of your ingredients above, then the Sunday before you plan to make the above meals, do the following:

1. Prep ground beef for Big mac salad. You can assemble these into 4 individual mason jar salads. Layer in this order:

• 1 tbsp 1000 island• 1 tbsp mustard• ¼ cup chopped tomatoes• 1-2 tbsp onion• 2 tbsp pickles• ¼ pound ground beef• Stuff rest with lettuce• Stays fresh in the refrigerate for 4-5 days

2. Make no bean chili, cool and store in the refrigerator for 4-5 days.

3. Make asian wrap filling, cool and store in the refrigerator for 4-5 days.

4. Combine all ingredients for the sheet pan chicken in a gallon size ziploc baggie and store in the refrigerator for 4-5 days.

S U N D A Y M E A L P R E P

LunchB I G M A C S A L A D

INGREDIENTS FOR BEEF

1 lb lean ground beef 93/7

1 tbsp yellow mustard

1 tbsp nutritional yeast (omit if you don’t have)

1 tsp garlic powder

1 tsp salt

1 tsp pickle juice

1/2 tsp smoked paprika

1/4 tsp pepper

INGREDIENTS FOR SALAD

4 tbsp Primal Kitchen Thousand Island or 1000 island of your choice (1 tablespoon per salad)

4 tbsp mustard (1 tablespoon per salad)

2 hearts of romaine, chopped

1 cup halved or quartered roma tomatoes

1/3 cup chopped red onions or as preferred

1/2 cup pickles, halved or diced

Optional chopped green onions or sesame seeds for garnish

INSTRUCTIONS1. Cook ground beef in a skillet over medium-high heat and season

with salt and pepper. Halfway through browning, after about 4-5 minutes, begin mixing in the mustard, nutritional yeast, garlic powder, pickle juice, and paprika.

2. Once cooked, taste and adjust spices as desired, and then remove from heat.

3. Assemble the salads with the romaine, 4 oz of the beef, some onions, some pickles, some tomatoes, and use 1 tbs of the Thousand Island dressing and 1 tbs of the Mustard to create the mixture for the dressing, per each salad.

4. Optional: sesame seeds or green onion.

NUTRITION INFO Makes 4 servings | Serving size 1 salad w/ dressing & 1/4 of beef 260 calories | 15g fat | 7g carbs | 2g fiber | 26g protein 5g net carbs

12WEEK ONE

See this recipe online

https://www.wholekitchensink.com/big-mac-salad/?fbclid=IwAR3QsUiK1fFFYkBPfcftjjKBuhaOfv68q5mcwyBne09bSOrT7mRNAsgSWOE&utm_campaign=tailwind_tribes&utm_campaign=3742803982&utm_term=637398430_24614690_229223%3Futm_term%3Dhealthy+dinner&utm_content=tribes&utm_source=pinterest&utm_medium=social

13WEEK ONE

DinnerN O B E A N C R O C K P O T L O A D E D

V E G G I E C H I L I

INSTRUCTIONS1. Brown the meat in a pan.

2. Cut up the veggies.

3. Transfer the meat and ingredients to a crock pot (only include 1/2 the tomato paste at first. Include the other half after 2-3 hours).

4. Stir ingredients together.

5. Cook on low heat for 6-8 hours or high heat for 4 hours.

6. Divide out into 5 servings, and enjoy!

7. Refrigerate for up to 4 days, freezes well also.

8. Optional: Garnish with sliced avocado and/or jalapeño and enjoy (not included in macros)

NUTRITION INFO Makes 5 servings | Serving size 1/5 of recipe | 275 calories 7g fat | 29g carbs | 8g fiber | 24g protein | 5g net carbs

INGREDIENTS FOR CHILI

1 lb lean ground beef 93/7

2 cups diced zucchini

1 cup diced onion

2 diced bell peppers

2 (14.5oz) can diced tomatoes

1 (6oz) can tomato paste

1 cup grape tomatoes

1 bag (12oz) frozen cut up carrots

INGREDIENTS FOR CHILI POWDER

2 tbsp garlic powder

2 tbsp cumin

2 tbsp paprika

1 tbsp cinnamon

1 tbsp oregano

Salt & pepper to taste

14WEEK ONE

DinnerL E T T U C E W R A P S

INGREDIENTS FOR FILLING

1 tbsp avocado oil (olive or coconut oil would work well too)

1 lb ground chicken

8 oz. button or baby bella mushrooms, finely minced

1 (8oz.) can water chestnuts, drained and minced

2 green onions, sliced

2 tsp fresh ginger, minced

1 clove garlic, minced

1/4–1/3 cup coconut aminos, GF tamari, or soy sauce

INSTRUCTIONS1. Prepare the filling by heating the oil in a medium sauté pan over

medium heat. Add chicken and cook until fully cooked all the way through, about 6-8 minutes.

2. Add mushrooms, water chestnuts, and green onions. Cook 3-5 minutes, or until mushrooms are softened.

3. Add ginger, garlic, and 4 Tbsp coconut aminos (or tamari or soy sauce) and cook 1 minute longer, stirring to coat chicken mixture.

4. Add additional sauce as desired (remember you don’t want it too wet, or it will make eating your lettuce wraps a very messy, soggy experience).

5. Scoop ¼ of mixture onto however many lettuce leaves you desire. Top with cilantro, if desired, and your favorite dipping sauce.

NUTRITION INFO Makes 4 servings | Serving size 1/4 of filling w/ lettuce230 calories | 7g fat | 12g carbs | 3g fiber | 30g protein | 9g net carbs

INGREDIENTS TO SERVE

Lettuce leaves (butter lettuce, romaine hearts, or iceberg lettuce work well)

Cilantro (optional)


https://www.onelovelylife.com/chicken-lettuce-wraps/

15WEEK ONE

DinnerS H E E T PA N F A J I TA S

INGREDIENTS1 lb boneless, skinless chicken breast, sliced into thin strips

3 bell peppers, sliced into strips

1 red onion, sliced into strips

1/4 cup cilantro, minced

2 tsp chili powder

1/2 tsp cumin

1/2 tsp garlic powder

1/2 tsp onion powder

1/2 tsp smoked paprika

1 tsp salt

2 tbsp fresh lime juice

1 tbsp olive or avocado oil

INSTRUCTIONS1. Preheat oven to 425 degrees F.

2. In a small bowl, combine seasoning mix. Stir together chili powder, cumin, garlic and onion powder, smoked paprika, and salt. (You can also simply sprinkle the spices over the peppers, onions, and chicken.)

3. In a large bowl (or right on the baking sheet if you want to save a dish), combine bell peppers and onion. Add chicken and cilantro.

4. Sprinkle with spice mixture, and drizzle with lime juice and oil.

5. Toss with tongs or your hand to combine well.

6. Spread out on a baking sheet.

7. Bake at 425 degrees F. for 25-30 minutes, or until chicken is cooked through and peppers and onions are starting to char. (If you want, you can put the pan under the broiler for 1-2 minutes at the end to get more charring.)

8. Serve in tortillas with guacamole and salsa, or spoon onto burrito bowls, taco salads, etc.

NUTRITION INFO Makes 5 servings | Serving size 1/5 of recipe– does not include tortillas, guacamole or salsa180 calories | 6g fat | 10g carbs | 3g fiber | 22g protein | 7g net carbs

INGREDIENTS TO SERVE

GF tortillas or lettuce, guacamole, salsa. Top with shredded lettuce if desired.


https://www.onelovelylife.com/sheet-pan-chicken-fajitas/

16WEEK TWO

Week TwoMy goal is to take as much of the work as possible out of meal planning

and meal prep! I encourage you to read through the entire packet, including the complete recipes prior to making your list and starting your meal prep.



17WEEK TWO

Shopping List LUNCHChicken & Cauliflower Rice Burrito Bowl

DINNERS1. Slow Cooker Cabbage Soup

2. Turkey Taco Lettuce Wraps

3. Slow Cooker Turkey Meatballs

MEAT1 lb Shredded Rotisserie Chicken Breast

1 lb 93% Lean Ground Beef

2.75 lbs of 93% Lean Ground Turkey

CONDIMENTS Olive oil

Almond Flour or Gluten Free Bread Crumbs

SPICESChili Powder

Ground Cumin

Salt

Parsley

Taco Seasoning Mix

Bay Leaves

Onion Powder

Garlic Powder

Italian Seasoning blend

Crushed Red Pepper

CANNED/ JAR2 15 oz. can black beans

2 14.5 oz. can diced tomatoes

1 16oz can No Sugar Added Tomato Sauce

1 28 oz can crushed tomatoes with basil (plain is fine as well)

1 6oz can tomato paste

Salsa

Minced Garlic

1 container bone broth

PRODUCEFrozen Corn Kernels

3 Bags of Frozen Riced Cauliflower

Fresh Cilantro

Fresh Parsley (optional)

Fresh Oregano (can sub for dried in stead)

2-3 limes (for juice) - can use regular lime juice

2 Medium Avocado

Green Cabbage (enough for 4 cups)

2 White Onions

1 Red Bell Pepper

Heart of Romaine

2 Roma Tomatoes

1 Clove of Garlic (you may sub for minced garlic instead)

Eggs (you will only need 1)

OPTIONAL ITEMS (for garnishes)Pico de Gallo (can use Salsa instead)

18SECTION


18WEEK TWO

Once you have all of your ingredients above, then the Sunday before you plan to make the above meals, do the following:

1. Make the chicken and cauli rice bowls as directed. Store in refrigerator.

2. Assemble cabbage soup and cook later in the week. Or cook cabbage soup today and reheat later in the week.

3. In a large skillet over medium heat combine 1/2tbs olive oil, bell pepper, and ½ cup onion. Saute for 3-4 minutes, or until onions become translucent. Push vegetables to the side of the pan and add the ground turkey with the remaining ½ tbs of the olive oil. Cook until turkey is cooked through. Mix vegetables with ground turkey once fully cooked. Add taco seasoning and salsa, stir well, and reduce heat to simmer. Cover and let the turkey taco mixture simmer for 5-10 minutes. Cool mixture and store in the refrigerator until ready to eat.

4. Make your meatballs, In a small bowl, mix together the almond flour, 1/2 tsp of the sea salt, onion and garlic powder, Italian seasoning, and crushed red pepper. In a large bowl, add the ground turkey and sprinkle evenly with the remaining sea salt. Add the egg and almond flour mix (plus parsley if adding) and gently mix with your hands until the mixture binds and is evenly distributed. It's important not to work the meat too much or it becomes tough. Form the meat mixture into 24 meatballs and arrange on the baking sheet. You can quickly cook them in the oven, cool and store in the refrigerator or you can store raw meatballs in the refrigerator until the day you plan to eat them.

5. If making homemade sauce, make sauce and store in the refrigerator.

19WEEK TWO

LunchC H I C K E N & C A U L I F L O W E R R I C E

B U R R I T O B O W L INGREDIENTS1 lb cooked and shredded rotisserie chicken breast

1 (15-ounce) can black beans, drained and rinsed

1 cup frozen corn kernels

2 tbsp water

1/2 tsp chili powder

1/2 tsp ground cumin

3/4 tsp kosher salt, divided

1 tbsp olive oil

2 16-ounce bag riced cauliflower

1/3 cup chopped fresh cilantro, divided

1/4 cup freshly squeezed lime juice (from 2 to 3 medium limes)

1 cup pico de gallo or salsa

1 medium avocado, peeled, pitted, and sliced

INSTRUCTIONS1. Place the beans, corn, water, chili powder, cumin, and 1/4

teaspoon of the salt in a small saucepan over medium-low heat. Cook, stirring occasionally, until heated through, 3 to 5 minutes. Remove from the heat.

2. Meanwhile, heat the oil in a large, high-sided skillet over medium heat until shimmering. Add the riced cauliflower and the remaining 1/2 teaspoon salt. Cook, stirring occasionally, until the cauliflower is heated through and just tender, 3 to 5 minutes. Remove from the heat. Add 1/4 cup of the cilantro and the lime juice, and stir to combine.

3. Divide the riced cauliflower among 4 tupperware containers. Top with the bean and corn mixture, chicken,, pico de gallo or salsa.. Sprinkle with the remaining cilantro. Store in the refrigerator for 4-5 days. Reheat to serve and add avocado or optional toppings below.

4. Optional: Top with Guacamole or pair with corn chips

NUTRITION INFO Makes 4 servings | Serving size 1/4 of recipe– includes avocado | 405 calories | 13g fat | 33g carbs | 10g fiber | 39g protein | 23g net carbs


http://therealfoodrds.com/chicken-tortilla-less-soup/

http://therealfoodrds.com/chicken-tortilla-less-soup/

https://www.thekitchn.com/recipe-cauliflower-rice-burrito-bowls-241995

20WEEK TWO

DinnerS L O W C O O K E R C A B B A G E S O U P

INGREDIENTS1 lb ground beef 93/7

1 small white onion

4 cups green cabbage chopped

4 cups bone broth (or vegetable broth for vegetarian)

14.5 oz can diced tomatoes

15 oz can tomato sauce- opt for no sugar added

1 16 oz bag cauliflower rice

2 tsp minced garlic

2 tsp dried parsley

1 tsp salt

1/2 tsp pepper

INSTRUCTIONS1. Brown the ground beef in the skillet, drain the fat

2. Add the ground beef and all other ingredients into the slow cooker (if using rice, be sure that it is completely submerged under the broth so it can cook)

3. Cook on high heat for 3-4 hours, or low heat for 6-8 hours until all the veggies are tender.

NUTRITION INFO Makes 5 servings | Serving size 1/5 of recipe | 270 calories 9g fat | 21g carbs | 26g protein | 5g fiber | 16g net carbs


https://thehelpfulgf.com/easy-gluten-free-slow-cooker-cabbage-soup/

21WEEK TWO

DinnerTA C O L E T T U C E W R A P S

INGREDIENTS1 lb ground turkey 93/7

1 tbsp olive oil

1 cup onion finely chopped, divided

½ cup red bell pepper finely chopped

3 tbsp taco seasoning mix

½ cup salsa mild or medium

1 heart of romaine lettuce leaves

1 large avocado finely diced

2 roma tomatoes finely diced

¼ cup cilantro finely chopped

INSTRUCTIONS1. In a large skillet over medium heat combine 1/2 tbsp olive oil,

bell pepper, and ½ cup onion. Saute for 3-4 minutes, or until onions become translucent.

2. Push vegetables to the side of the pan and add the ground turkey with the remaining ½ tbs of the olive oil. Cook until turkey is cooked through. Mix vegetables with ground turkey once fully cooked.

3. Add taco seasoning and salsa, stir well, and reduce heat to simmer. Cover and let the turkey taco mixture simmer for 5-10 minutes.

4. When ready to serve, fill each lettuce cup up with equal amounts of ground turkey mixture and top with avocado, tomatoes, red onion, and cilantro. Serve immediately and enjoy!

NUTRITION INFO Makes 4 servings | Serving size 1/4 of recipe w/ lettuce wraps 305 calories | 16g fat | 15g carbs | 25g protein | 4g fiber | 11g net carbs


https://www.evolvingtable.com/ground-turkey-taco-lettuce-wraps-keto/

22WEEK TWO

DinnerS L O W C OOK E R T U R K E Y M E AT B A L L S

INGREDIENTS FOR MEATBALLS 1 3/4 lbs ground Turkey 93%

1 egg

1/4 cup blanched almond flour or gluten free bread crumbs

3/4 tsp fine grain sea salt divided

2 tsp onion powder


1 tbsp Italian seasoning blend

generous pinch crushed red pepper adjust for spice preference

1 tbsp chopped fresh parsley - optional

INGREDIENTS FOR SAUCE28 oz can crushed tomatoes with basil

14.5 oz can diced tomatoes

1 6 oz can tomato paste

1/2 medium onion chopped

2 tbsp chopped fresh garlic (can sub for minced)

2 tbsp chopped fresh oregano leaves (can sub for dried)

2 bay leaves

sea salt to taste

INSTRUCTIONS1. In a small bowl, mix together the almond flour, 1/2 tsp of the

sea salt, onion and garlic powder, Italian seasoning, and crushed red pepper.

2. In a large bowl, add the ground turkey and sprinkle evenly with the remaining sea salt. Add the egg and almond flour mix (plus parsley if adding) and gently mix with your hands until the mixture binds and is evenly distributed. It's important not to work the meat too much or it becomes tough.

3. Line a large baking sheet with parchment paper and preheat your broiler. Form the meat mixture into 24 meatballs and arrange on the baking sheet.

4. Broil 2-4 minutes just to lightly brown and release a small amount of fat (this avoids an overly greasy sauce) and remove promptly.

5. Add the meatballs to the slow cooker, leaving behind any rendered fat. Top the meatballs with all sauce ingredients and give a gentle stir (careful not to break the meatballs!)

6. Cover and cook on low for 4 hours, until meatballs are cooked through

7. Serve when ready to eat with anything you want and garnish with your favorite fresh herbs. Sweet potato noodles, zucchini noodles, or simply your favorite roasted veggies, potatoes, or even eggs.

8. Store leftovers covered in the refrigerator for up to 4 days or in the freezer for up to one month.



https://therecipecritic.com/2016/11/slow-cooker-beef-bourguignon/

https://www.paleorunningmomma.com/paleo-slow-cooker-meatballs-whole30/

23WEEK THREE

Week ThreeMy goal is to take as much of the work as possible out of meal planning




24

Shopping List

WEEK THREE

LUNCHEgg Roll in a Bowl

DINNERS1. Stuffed Pepper Soup

2. Slow Cooker Pulled Pork

3. Salmon Foil Packets

MEAT1 lb Ground Chicken

2 lbs 90% lean ground beef

2.5lb Boneless Pork Loin Roast

4 Salmon Filets (4oz each)

CONDIMENTS Kerrigold Butter - salted or unsalted

Coconut Aminos

Rice Vinegar

Sesame Oil (can use olive oil instead)

Olive Oil

Cooking Spray

Red Wine vinegar

Hickory Liquid Smoke (optional)

G Hughes’ Smokehouse Sugar Free BBQ Sauce, or any other sugar free BBQ Sauce available

SPICESSalt/pepper

Minced Garlic

Dried Oregano

Dried Basil

Onion Powder

Garlic Powder

Thyme

Parsley

CANNED/ JAR1 14.5 oz can fire roasted or regular diced tomatoes

1 14.5oz can tomato sauce

1 Container Beef (or Chicken) Broth

1/2 cup coconut milk

PRODUCE1 Red Onion

1 White Onion

4 medium Bell Peppers

1 Garlic (can sub for minced garlic)

1 Ginger

1 bag coleslaw mix

Shelled edamame - enough for 3/4 cup

1 Bag Frozen Riced Cauliflower

1/2 lb asparagus

1 16 oz can of corn, or a bag of frozen corn

1 Lemon

OPTIONAL ITEMS (for garnishes)Hot Sauce/Sriracha

1. Make the egg roll in a bowl, divide into four containers for lunch this week. You can steam some rice and add to use on your regular carb days.

2. Make stuffed pepper soup and reheat one night for dinner. Freeze any leftovers.

3. Make pulled pork, cool and store in the fridge. This recipe is great to pair with coleslaw, gluten free buns or sweet potatoes.

4. Salmon foil packs are best made the night you plan to eat them.


25WEEK THREE

LunchE G G R O L L I N A B O W L

INGREDIENTS1 pound lean ground chicken1 tbsp sesame oil (or olive)1/2 red onion, diced2 garlic cloves, minced1 tbsp ginger, minced6 cups coleslaw mix3/4 cup shelled edamame 4 tbsp tamari or coconut aminos1 tbsp rice vinegar2 tsp Sriracha (optional)

1/2 tsp black pepper

INSTRUCTIONS1. Heat the sesame oil over medium high heat. Add the onion and

cook 3-4 minutes. Add the garlic and ginger and cook for 1 minute until fragrant.

2. Add the chicken and cook, breaking it up with a wooden spoon, for 5-6 minutes until no longer pink.

3. Add the cole slaw mix and edamame. Stir. Mix together the tamari, rice vinegar, black pepper, and Sriracha if using. Add to the pan and cook 3-4 minutes until cabbage is tender crisp.

4. Taste and season with additional soy sauce if needed

NUTRITION INFO Makes 4 servings | Serving size 1/4 of recipe | 310 calories | 11g fat | 23g carbs | 29g protein | 9g fiber | 14 g net carbs


https://www.slenderkitchen.com/recipe/egg-roll-bowl#recipe

26WEEK THREE

DinnerS T U F F E D P E P P E R S O U P

INGREDIENTS2 lbs ground beef (90/10)

3 medium bell peppers of your choice – (green, orange and yellow)

1 small white onion, diced

14.5 oz can fire roasted or regular diced tomatoes

14.5 oz can tomato sauce

3 cups riced cauliflower

2 cups beef broth (chicken broth works fine as well)

½ cup coconut milk

1 tbsp olive oil

1 tsp minced garlic

1 tsp dried oregano

1 tsp dried basil

1 tsp onion powder

Salt and pepper to taste

INSTRUCTIONSInstant Pot Instructions

1. Set Instant Pot to sauté mode and when hot, add in olive oil, minced garlic and onion. Sauté for 1-2 minutes.

2. Add in ground beef and seasonings. Continue to cook and break into crumbles until meat is browned then turn off Instant Pot

3. Add in chopped bell pepper, tomato sauce, diced tomatoes, broth and riced cauliflower.

4. Cover with lid and set Instant Pot to Pressure Cook on high for 6 minutes. Make sure to move nozzle to Sealing.

5. When ready, use a wooden spoon to move nozzle to Venting for a quick release (watch out for the steam!)

6. Add in coconut milk and salt and pepper and stir thoroughly

7. Spoon into a bowl and top with fresh parsley

Stovetop Instructions

1. Heat oil in a large pot on medium high heat. Add in garlic and onion and sauté for 1-2 minutes.

2. Add in ground beef, breaking into crumbles and cooking until browned.

3. Add in bell peppers and riced cauliflower and cook for another 2-3 minutes while mixing with the ground beef.

4. Add in broth, tomato sauce, diced tomatoes and seasonings. Bring to a boil and then reduce heat. Simmer for 15 minutes or until vegetables are tender.

NUTRITION INFO Makes 8 servings | Serving size 1/8 of recipe | 310 calories | 16g fat | 13g carbs | 28g protein | 4g fiber | 9g net carbs


https://beautyandthebenchpress.com/stuffed-pepper-soup/

27WEEK THREE

DinnerS L O W C O O K E R P U L L E D P O R K

INSTRUCTIONS1. Place pork in the slow cooker and season with salt, vinegar,

garlic powder and liquid smoke.

2. Cover and set to high 6 hours.

3. Remove pork and transfer onto a large dish; reserve all the liquid into a cup and set aside.

4. Shred the pork with two forks and put it back into the slow cooker along with about 3/4 cup of the reserved liquid and the BBQ sauce (for every 3 oz cooked pork, I used 2 tbsp BBQ sauce).

5. Cook on high one more hour.

6. Serve in a gluten free wrap, on a gluten free bun, or eat as is with a side of sweet potato fries or roasted vegetables.

NUTRITION INFO Serving size: 3oz of pork + 2 tbsp of sauce | 185 calories 5g fat | 2g carbs | 28g protein | 0g fiber | 2g net carbs

INGREDIENTS2.5 lb boneless pork loin roast, center cut, trimmed of all fat2 tsp red wine vinegar2 tsp hickory liquid smoke (optional)1 tsp garlic powder1 tsp sea salt1 cup sugar free BBQ sauce (We used G Hughes' Smokehouse Sugar-Free BBQ Sauce - Sweet & Spicy)


https://www.skinnytaste.com/slow-cooker-pulled-pork/

28WEEK THREE

DinnerS A L M O N F O I L PA C K E T S

INSTRUCTIONS1. Preheat a grill to medium heat or an oven to 400 degrees F.

2. Coat 4 large squares of foil with cooking spray.

3. Arrange the salmon, asparagus, corn and bell peppers in the center of the foil squares.Each foil should have a fillet of salmon and an even amount of vegetables.

4. In a small bowl, mix together the butter, garlic, thyme, parsley, lemon zest, salt and pepper.

5. Season the salmon fillets with salt and pepper to taste.

6. Drop spoonfuls of the butter mixture over the salmon and vegetables.

7. Fold over the foil to seal the packets. Bake or grill for 15-20 minutes or until salmon is cooked through and vegetables are tender. Sprinkle with parsley and serve with lemon wedges.

NUTRITION INFO Makes 4 servings | Serving size: 1 foil pack | 350 calories | 20g fat | 16g carbs | 27g protein | 5g fiber | 11g net carbs

INGREDIENTS4 salmon fillets 4 ounces each

1/2 pound asparagus spears trimmed

2 cups corn (canned or frozen)

1 red bell pepper cut into 1 inch pieces

2 tbsp Kerigold butter softened (salted or unsalted- your choice)

1 tsp minced garlic

2 tsp thyme

2 tsp parsley

1 tsp lemon zest

salt and pepper to taste

cooking spray

lemon wedges and chopped parsley for serving


https://www.dinneratthezoo.com/salmon-foil-packets/

29

Week Four

WEEK FOUR




30WEEK FOUR

Shopping List

1. Prep low carb buddha bowls as directed. Divided veggies, protein and cauli rice into four separate containers and store in refrigerator for a quick grab and go lunch all week.

2. Cook butternut squash soup as directed. Allow to cool and put in refrigerator and reheat later in the week for dinner.

3. Cut the zucchini in half lengthwise and use a spoon to scoop out the insides. Discard the inside of one of the zucchinis and finely chop the inside of the remaining 3. Place in a paper towel and squeeze out excess water. Heat a large skillet over medium high heat and add the oil. Add the chopped zucchini

and bell pepper and cook, stirring, for one minute. Crumble in the ground meat into the hot skillet and sprinkle with sea salt and black pepper oregano, basil, and red pepper flakes. Cook, stirring to break up lumps, until browned. Stir in the marinara sauce, coconut cream, and nutritional yeast (if using). Stir and cook to heat through and blend flavors. Taste and season to preference with sea salt, black pepper, or more red pepper flakes. Remove from heat. You can choose to store the sauce and prepped zucchinis separate and assembly the night you plan to eat or you can assembly now and store until ready to bake!

4. Zoodle your zucchini for the shrimp dish and store in refrigerator.


LUNCHLow Carb Buddha Bowl

DINNERS1. Slow Cooker Butternut

Squash Chicken Stew

2. Italian Zucchini Boats

3. Lemon Garlic Shrimp & Zoodles

MEAT1 Package Aidells Chicken Apple Sausage Links (or any chicken sausage links can be subbed)

1 lb Boneless Skinless Chicken Breast

1 lb 90% Lean Ground Beef

1 lb raw, Medium Shrimp - peeled and deveined

CONDIMENTS Kerrigold Butter - salted, or unsalted

Olive Oil or Avocado Oil

Sesame Oil (Can use avocado oil or olive oil in place)

Nutritional Yeast (optional)

SPICESSalt/Pepper

Old Bay Seasoning

Garlic Powder

Oregano

Basil

Red pepper flakes

Italian Seasoning

Hot Sauce - optional

CANNED/ JAR1 32 Container Chicken Broth

1 16 oz Jar No Sugar Added Marinara Sauce

1 Can Coconut Cream

PRODUCE2 Sweet Potatoes

1 Medium Onion

8 Medium Zucchini

1 Red Bell Pepper

1 Butternut Squash, (or 2- 16oz frozen bags)

12 oz Brussel Sprouts (Fresh or Frozen)

1 Bag Cauliflower Rice

2 Carrots (frozen or fresh- enough for 1 cup)

Fresh Sage (can use dried as well)

Garlic (you can used minced instead)

1 lemon

OPTIONAL ITEMS (for garnishes)Fresh minced parsley and/or basil

LunchL O W C A R B B U D D H A B O W L

INGREDIENTS2 small sweet potatoes peeled and diced

12 oz Brussels sprouts fresh sliced in half

1 bag frozen plain cauliflower rice

1 package Aidells Chicken Apple Sausage casing removed and sliced into rounds

2 tbsp chicken broth

1 tsp salt

1 tbsp extra virgin organic olive oil or avocado oil

1 tsp Old Bay Seasoning

1 tbsp Pure Sesame Oil (sub for avocado oil or olive oil if needed)

.

INSTRUCTIONS1. Preheat oven to 400F and line a sheet pan with parchment

paper.

2. Wash and peel both sweet potatoes, then cut into bite-sized chunks.

3. Wash and slice Brussels sprouts in half.

4. Place the vegetables on a baking sheet, then sprinkle with Old Bay seasoning and drizzle with the olive oil.

5. Remove the casing from the chicken sausage and cut each sausage link into bite-sized rounds.

6. Place the chicken sausage in a skillet and cook on medium heat until browned.

7. Roast the vegetables in the oven for 20 minutes or until tender.

8. While the veggies and sausage cooks, pour 1 tablespoon of sesame oil into a large skillet and heat on medium heat until the oil is hot.

9. Add the frozen riced cauliflower to the oiled skillet and season with seasoned salt and chicken broth.

10. Stir the cauliflower rice while cooking, until it is cooked through and tender. (About 3-5 minutes).

11. Remove the roasted veggies and sausage from the oven and assemble the low carb Buddha bowls with equal parts roasted veggies, chicken sausage, and riced cauliflower.

12. Enjoy the Buddha bowl as-is or drizzle with balsamic vinegar or your favorite sauce.



31WEEK FOUR

https://thespeedyspatula.com/low-carb-buddha-bowls/

32WEEK FOUR

DinnerS L O W C O O K E R B U T T E R N U T S Q U A S H

C H I C K E N S T E W

INGREDIENTS1 tbsp olive oil

1 medium onion chopped

1 lb boneless skinless chicken breasts

3 cups raw butternut squash cubed

31/2 cups chicken broth

1 cup carrots chopped

1 tsp garlic powder or to taste

3/4 tsp sea salt or to taste

2 tbsp fresh sage minced

Black pepper to taste

.

INSTRUCTIONS1. In a large skillet, heat the oil over medium heat. Once hot, add

onions and cook until translucent, about 5 minutes. This is an optional step, but it adds to the flavor of the soup.

2. Combine all ingredients in your slow cooker, stirring a few times to combine.

3. Cover and cook on high until the chicken and veggies are cooked through, about 4 hours on high or 6 hours on low (times vary depending on your slow cooker).

4. Once cook time is up, carefully remove the chicken and shred it with two forks or simply dice it. Add back to the slow cooker, stir, and taste. Add additional salt or garlic powder if desired. Enjoy warm!



https://thenaturalnurturer.com/slow-cooker-chicken-butternut-squash-stew/

33WEEK FOUR

DinnerI TA L I A N Z U C C H I N I B O AT S

INGREDIENTS4 medium zucchini

1 tbsp olive oil

1 tbsp garlic powder

1 red bell pepper diced

1 lb ground beef 90/10

1 tsp oregano

1/2 tsp dried basil

1/4 tsp or more red pepper flakes (optional)

11/2 cups no sugar added marinara sauce

1/4 cup coconut cream

2 tbsp nutritional yeast optional, for flavor

Sea salt and black pepper

Fresh minced parsley or basil for garnish

.

INSTRUCTIONS1. Preheat your oven to 375° F. Cut the zucchini in half

lengthwise and use a spoon to scoop out the insides. Discard the inside of one of the zucchinis and finely chop the inside of the remaining 3. Place in a paper towel and squeeze out excess water.

2. Place zucchini on a baking sheet face up and sprinkle all over with sea salt. Heat a large skillet over medium high heat and add the oil. Add the chopped zucchini and bell pepper and cook, stirring, for one minute.

3. Crumble in the ground meat into the hot skillet and sprinkle with sea salt and black pepper oregano, basil, and red pepper flakes.

4. Cook, stirring to break up lumps, until browned. Stir in the marinara sauce, coconut cream, and nutritional yeast (if using). Stir and cook to heat through and blend flavors. Taste and season to preference with sea salt, black pepper, or more red pepper flakes.

5. Remove from heat and evenly fill the zucchini with the zucchini-meat mixture. Depending on the size of your zucchini, you might have leftover filling. Mine were medium in size and I had just the right amount.

6. Bake in the preheated oven for 15 minutes or until zucchini is tender. Garnish with fresh herbs if desired and serve right away. Leftover filling can stored in an airtight container in the refrigerator for up to 3-4 days. Enjoy!

NUTRITION INFO Makes 4 servings | Serving size 2 zucchini boats | 320 calories 17g fat | 16g carbs | 26g protein | 6g fiber | 10g net carbs


https://www.paleorunningmomma.com/italian-zucchini-boats-paleo-whole30-keto/

34WEEK FOUR

DinnerL E M O N G A R L I C S H R I M P & Z O O D L E S

INGREDIENTS1 lb (450g) raw medium shrimp, peeled and deveined

4 medium zucchini

1 tbsp olive oil

1 tbsp Kerigold butter (salte, or unsalted- your choice)

4 garlic cloves, finely chopped

1 tsp Italian seasoning

Pinch of red pepper flakes

1/2 fresh lemon, juiced

1/4 cup (60ml) chicken or vegetable stock

Hot sauce of your choice, to taste (I used Sriracha)

Salt and fresh cracked pepper, to taste

INSTRUCTIONS1. To prepare this lemon garlic butter shrimp recipe with zucchini

noodles: Wash and trim the ends of the zucchini. Make the zucchini pasta using a spiralizer or julienne peeler and set aside.

2. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add the shrimp in one layer and sprinkle with salt and pepper. Cook shrimp for one minute without stirring, so the bottom of the shrimps get slightly browned.

3. Add the chopped garlic, Italian seasoning, and red pepper flakes and then stir the shrimp for another minute or two to cook shrimp the other side. Transfer the grilled shrimp to a shallow plate.

4. In the same pan, the tablespoon of butter, lemon juice, chicken or vegetable stock, and hot sauce to the pan. Bring the sauce to a simmer for 2-3 minutes, stirring regularly.

5. Stir in the zucchini noodles and cook until done, about 2 minutes, stirring regularly. Allow the sauce to reduce a bit if it’s too watery. Add the grilled shrimp back to the pan and stir for another minute. Serve immediately your shrimp zucchini noodles with lemon slices, extra parsley, and pepper. Enjoy!



https://www.eatwell101.com/lemon-garlic-butter-shrimp-with-zucchini-noodles

35WEEK F IVE

Week FiveMy goal is to take as much of the work as possible out of meal planning




36WEEK F IVE

Shopping List

1. Prep salad in 2-4 mason jars. Make dressing and divide into four mason jars. Then layer ¼ of the ingredients in this order:

2. Dressing, apple, grapes, cranberries, stuff with kale, top with chicken, goat cheese and walnuts

3. Make the sauce for crockpot meal, melt butter in a large saucepan. Add garlic and cook for about 1 minute. Lower heat and whisk in flour until lightly browned for about 2 minutes. Gradually whisk in chicken stock, poultry seasoning, thyme, basil, oregano. After lumps are whisked out, increase to medium high heat. Cook, whisking constantly,

until the sauce begins to thicken, season with salt and pepper. Add chicken to the crockpot, then add potatoes, onion, carrots and celery. Stir in chicken stock mixture and bay leaves. Cover and refrigerate until the day you plan to cook.

4. Place sliced sweet potatoes and chopped brussel sprouts into gallon ziploc bag and toss with 2 tablespoon oil 1 teaspoon each salt and pepper. Store in fridge until ready to bake with chicken.

5. Make sloppy joe recipe, cool and store until ready to eat!


LUNCHChicken Kale Waldorf Salad

DINNERS1. Crock Pot Chicken Pot Pie

2. Sheet Pan Chicken & Brussels Sprouts

3. Sloppy Joe Cauliflower Rice

MEAT3 lb Boneless Chicken Breast

1 lb 93% Lean Ground Turkey

CONDIMENTS Kerrigold Butter - salted, or unsalted

Goat Cheese

Halved Walnuts

Olive Oil

Balsamic Vinegar

Dijon Mustard

All Purpose/Gluten Free flour

Sherry Vinegar

G- Hughes Sugar Free BBQ Sauce

Worcestershire sauce

Honey or Agave Nectar

SPICESSalt/Pepper

Bay Leaves

Poultry Seasoning

Thyme

Basil

Oregano

Cumin

Minced Garlic

Red pepper flakes

CANNED/ JARChicken Broth

2 - 15 oz. Canned Tomato Sauce

1 - 6oz can of tomato paste

PRODUCE1 LB Sweet potatoes

3 Small Russet Potatoes

1 Medium Onion

1 bag Baby Kale (about 6-8 cups worth)

1 Granny Smith Apple

Red, Seedless Grapes

4 carrots

2 stalks of celery

Brussel Sprouts

1 bag frozen cauliflower rice

1 bag frozen Corn

1 Bag Frozen Peas

Fresh flat leaf parsley

Dried Cranberries - Less Sugar

Garlic (can use minced instead)

37WEEK F IVE

LunchC H I C K E N K A L E W A L D O R F S A L A D

INGREDIENTS FOR SALAD1 bag baby kale (about 6-8 cups)

1 granny smith apple, chopped

1/2 cup seedless red grapes, halved

1/4 cup dried cranberries

1/4 cup crumbled goat cheese

1/2 medium ripe avocado, diced or sliced

1lb cooked chicken breast

1/4 cup walnuts halves (1 oz)

INSTRUCTIONS1. Preheat oven to 350 degrees F. Spread walnuts on baking

sheet and toast in oven for 8 minutes until fragrant and golden. Remove from oven, allow to cool, then chop into small pieces.

2. In a small bowl, whisk olive oil, balsamic vinegar, garlic and dijon mustard together until smooth and well combined. Season with salt and pepper to taste. Set aside.

3. In a large bowl, toss kale, sliced apples, sliced grapes, and cranberries together. Pour dressing over the fruit and lettuce and toss again to combine.

4. Portion out 4 even servings of the salad and grilled chicken.

5. Top salad with goat cheese, avocado, chicken and toasted walnuts. Serve immediately.

6. If using a mason jar, place the dressing and fruit on the bottom and the dry ingredients on top


37WEEK F IVE


INGREDIENTS FOR DRESSING1 tbsp extra virgin olive oil

2 tbsp balsamic vinegar

1 garlic clove, minced

1 tbsp dijon mustard

Salt and pepper, to taste

https://www.ambitiouskitchen.com/chicken-kale-waldorf-salad/

38WEEK F IVE

DinnerC R O C K P O T C H I C K E N P O T P I E

INGREDIENTS1 lb boneless, skinless chicken breasts

3 small russet potatoes, peeled and diced

1 small onion, diced

2 carrots, peeled and diced

2 stalks celery, diced

3 bay leaves

1 cup corn kernels, (frozen or canned)

1 cup frozen peas

salt & pepper

INSTRUCTIONS1. To make the sauce, melt butter in a large saucepan. Add garlic

and cook for about 1 minute. Lower heat and whisk in flour until lightly browned for about 2 minutes.

2. Gradually whisk in chicken stock, poultry seasoning, thyme, basil, oregano. After lumps are whisked out, increase to medium high heat. Cook, whisking constantly, until the sauce begins to thicken, season with salt and pepper.

3. Place a slow cooker liner in slow cooker pot.

4. Add chicken to the pot, then add potatoes, onion, carrots and celery. Stir in chicken stock mixture and bay leaves. Cover and cook on low heat for 4-6 hours or high for 2-3 hours. Add corn and peas during the last 30 minutes of cooking time.

5. Remove chicken from the slow cooker and chop/shred the chicken then return to the pot with any juices. Cover and keep warm for an additional 30 minutes.

6. Optional: serve with gluten free biscuits


FOR THE SAUCE2 tbsp kerrigold butter

3-4 cloves garlic, finely minced

1/2 cup all-purpose or gluten free flour

2 cups chicken stock (low sodium)

2 tsp poultry seasoning

1/2 tsp dried thyme

1/2 tsp dried basil

1/2 tsp dried oregano


https://www.aroundmyfamilytable.com/slow-cooker-chicken-pot-pie/

39WEEK F IVE

DinnerS H E E T PA N C H I C K E N & B R U S S E L S

INGREDIENTS1 lb sweet potatoes, cut into 1/2-inch wedges

2 tbsp extra-virgin olive oil, divided

¾ tsp salt, divided

¾ tsp ground pepper, divided

4 cups Brussels sprouts, quartered

1 lb boneless chicken breast

½ tsp ground cumin

½ tsp dried thyme

3 tbsp sherry vinegar

INSTRUCTIONS1. Preheat oven to 425 degrees F.

2. Toss sweet potatoes with 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a large bowl. Spread evenly on a rimmed baking sheet. Roast for 15 minutes.

3. Toss Brussels sprouts with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper in the bowl. Stir into the sweet potatoes on the baking sheet.

4. Sprinkle chicken with cumin, thyme and the remaining 1/4 teaspoon each salt and pepper. Place on top of the vegetables. Roast until the chicken is cooked through and the vegetables are tender, 10 to 15 minutes more.

5. Transfer the chicken to a serving platter. Stir vinegar into the vegetables and serve with the chicken.

NUTRITION INFO Makes 4 servings | Serving size 1 chicken breast & 1/4 of veggies 350 calories | 10g fat | 31g carbs | 34g protein | 7g fiber | 24g net carbs

39WEEK F IVE


http://www.eatingwell.com/recipe/262738/sheet-pan-chicken-brussels-sprouts/

40WEEK F IVE

DinnerS L O P P Y J O E C A U L I F L O W E R R I C EINGREDIENTS

1 lbs lean 93% ground turkey

2 tsp olive oil divided

2 medium carrots diced

½ medium onion diced

½ tsp dried thyme

½ tsp dried oregano

3 garlic cloves minced

½ tsp salt

½ tsp ground pepper

¼ tsp or more, to taste crushed red pepper flakes

1 bag frozen cauliflower rice

1 ½ 14.5 ounce each cans tomato sauce

¼ cup G-Hughes Sugar Free barbecue sauce

2 tbsp tomato paste

1 tbsp Worcestershire sauce

2 tsp honey or agave nectar

¼ cup minced flat-leaf parsley

INSTRUCTIONS

1. Heat 1 teaspoon olive oil in a large nonstick skillet set over medium heat. Add the carrots and saute until starting to soften, about 3 minutes. Pour in an additional teaspoon of olive oil. Add the onion, thyme and oregano and saute until the onions are tender, 4 to 5 minutes. Add the garlic and saute for an additional 30 seconds. Transfer the mixture to a bowl.

2. Turn the heat to medium-high. Lightly coat the skillet with cooking spray, then add the ground turkey. Season with salt, pepper and crushed red pepper flakes. Cook, breaking up the turkey with a wooden spoon, until the turkey is cooked through. Drain any liquid.

3. Return the vegetable mixture to the skillet, along with the cauliflower rice. Stir in the tomato sauce, barbecue sauce, tomato paste, Worcestershire sauce and honey.

4. Bring to a boil, then simmer until the cauliflower rice is tender, stirring occasionally, 5 to 6 minutes.

5. Stir in the parsley. Serve.

NUTRITION INFO Makes 5 servings | Serving size 1/5 of recipe | 250 calories | 8g fat | 25g carbs | 21g protein | 5g fiber | 20g net carbs


https://www.cookincanuck.com/sloppy-joe-cauliflower-rice-recipe/

41WEEK S IX

Week SixMy goal is to take as much of the work as possible out of meal planning




42

Shopping List

1. Prep creamy chicken kale soup to eat for lunch for the week. I like to portion mine into 4 mason jars for easy grab and go.

2. Spray sweet potato chunks with cooking spray and roast in the oven until tender, about 30 minutes, tossing at the halfway point. Meanwhile, cook sausage in a large skillet over medium-high heat until no longer pink, about 5-7 minutes. Transfer sausage to a bowl and add 2 teaspoons of oil to the

same skillet. Once hot, add onion, red bell pepper and mushrooms to the skillet. Cook until onions are translucent, about 6-7 minutes, then add kale. Cook for another 2-3 minutes to allow kale to wilt. Remove from heat and transfer veggies to the bowl with the sausage. Add to the roasted sweet potato into the bowl as well. Place in ziploc baggies until night you plan to cook casserole.

3. Pork chops are best prepared and cook the day of!


WEEK S IX

LUNCHCreamy Chicken & Kale Soup

DINNERS1. Low Carb Brinner

Casserole

2. Mustard Pork Chop Sheet Pan w/ Veggies

3. Low Carb Tuna Salad

MEAT1 lb Boneless Chicken Breast

1 lb 93% Lean Ground Turkey

1 lb Pork Chops

3 5oz cans tuna packed in water

CONDIMENTS Kerrigold Butter - Salted or unsalted

Olive Oil

Cooking spray

Arrowroot starch or tapioca flour

Nutritional Yeast

Brown Mustard

Dijon Mustard

Mayo - Aim for dairy free like Primal Kitchen

Capers

SPICESRosemary

Sage

Salt/pepper

Garlic powder

Thyme

Parsley

Dill

CANNED/ JAR1 can Full Fat coconut milk

PRODUCE12 eggs

1/2 cup Unsweet Almond Milk or any Non-Dairy Milk

2 Leeks (sub white onion if preferred)

1 White onion

1 red onion

Garlic (or you can use minced)

2 Bags of Kale

1 Large Sweet Potato

1 pint Sliced Mushrooms

1 pint White Button Mushrooms

1 Pint Whole Shiitake Mushrooms

1 pint whole cherry tomatoes

1 Red Bell Pepper

2 Lemon

1 stalk of celery

OPTIONAL ITEMS (for garnishes)Leafy greens to serve w/ pork chops

43WEEK S IX

LunchC R E A M Y C H I C K E N & K A L E S O U P

INGREDIENTS1 lb chicken breast

1 tbsp ghee or kerrygold butter

2 leeks white and light green parts only, chopped (You can sub in chopped onions, if preferred)

3 cloves garlic minced

2 cups white button mushrooms sliced

2-3 large handfuls kale roughly chopped

2 tbsp + 2 tsp arrowroot starch or tapioca flour

2 2/3 cups chicken bone broth

2/3 cup organic coconut milk full fat

2 tbsp nutritional yeast

1/2 tbsp brown mustard

2 tsp sage

2 tsp rosemary

Sea salt and pepper to taste

INSTRUCTIONS1. Coat boneless skinless chicken breast in ghee, salt and pepper,

then bake in a 425 degree oven for about 20 minutes. Once cool enough to handle, chop into bite size pieces.

2. Melt the ghee, or butter, in a large saucepan over medium heat. Add the chopped leeks and cook until softened, then add the mushrooms and garlic. Stir to coat, then continue to cook another 2-3 minutes until soft.

3. Meanwhile, whisk arrowroot into the broth until dissolved. Add the kale to the saucepan over the other veggies and gently stir (it’s a lot, it will cook down quickly though!) then pour in the broth and coconut milk. Whisk in the nutritional yeast and mustard until combined.

4. Raise the heat and bring to a boil, stirring. Lower the heat just a bit to avoid overflow, and continue to boil and stir until thickened, then turn heat to low.

5. Add in the chicken, fresh herbs and season with salt and pepper, to taste. Allow soup to simmer another few minutes before serving.

NUTRITION INFO Makes 4 servings | Serving size: 1/4 of recipe | 339 calories 15g fat | 13g carbs | 38g protein | 3g fiber | 10g net carbs


https://www.paleorunningmomma.com/creamy-paleo-chicken-soup-whole30/

44WEEK S IX

DinnerL O W C A R B B R I N N E R C A S S E R O L E

INGREDIENTS1 large sweet potato, diced into 1/4 inch chunks

cooking spray (olive, avocado or coconut oil)

1 lb 93% lean ground turkey

2 tsp olive or avocado oil

1/2 cup chopped onion

2 cups sliced fresh mushrooms

1 cup chopped red bell pepper

2 cups torn kale

2 tsp dried thyme

½ tsp garlic powder

½ tsp salt

½ tsp ground black pepper

12 eggs

½ cup non-dairy milk

INSTRUCTIONS1. Preheat oven to 400°F.

2. Spray sweet potato chunks with cooking spray and roast in the oven until tender, about 30 minutes, tossing at the halfway point.

3. Meanwhile, cook sausage in a large skillet over medium-high heat until no longer pink, about 5-7 minutes. Transfer sausage to a bowl and add 2 teaspoons of oil to the same skillet. Once hot, add onion, red bell pepper and mushrooms to the skillet. Cook until onions are translucent, about 6-7 minutes, then add kale. Cook for another 2-3 minutes to allow kale to wilt. Remove from heat and transfer veggies to the bowl with the sausage.

4. Add to the roasted sweet potato into the bowl as well.

5. Whisk eggs, milk, thyme, garlic, salt and pepper together in a medium bowl. Add egg mixture to the sausage and veggie mixture. Pour into a large baking dish (9 X 13) sprayed with cooking spray.

6. Bake in the preheated oven until set, about 20 to 25 minutes, but the cook time will depend on the size of your baking dish. Let stand for 5 minutes and serve.

7. Cut into 10 squares/slices

8. Store leftovers in an air-tight container in the fridge for 4-5 days.

NUTRITION INFO Makes 5 servings | Serving size: 2 slices | 335 calories | 16g fat | 14g carbs | 34g protein | 4g fiber | 10g net carbs


https://www.skinnytaste.com/slow-cooker-paleo-jalapeno-popper/

https://www.eatingbirdfood.com/sausage-egg-bake/

45WEEK S IX

DinnerM U S TA R D P O R K C H O P S H E E T PA N W /

V E G G I E SINGREDIENTS1 lb pork chops

4 tbsp Dijon mustard

2 tbsp extra virgin olive oil

1 clove garlic, minced

2 tbsp minced mixed herbs such as rosemary, sage, thyme and/or parsley

1 tbsp organic lemon zest

1/2 lemon, sliced, added for flavor boost

1/2 tsp sea salt, or to taste

1/4 tsp pepper, or to taste

1 pint whole shiitake mushrooms or white/brown mushrooms, sliced (227 g/ 8 oz)

1 pint whole cherry tomatoes (227 g/ 8 oz)

1 small red onion, cut into wedges (60 g/ 2.1 oz)

Optional: dark leafy greens to serve

INSTRUCTIONS1. Preheat the oven to 425 °F. Line a baking sheet with

parchment paper.

2. Place the pork chops, mushrooms, cherry tomatoes, and onion on a baking sheet with the sliced lemon. Season with salt and pepper.

3. In a small bowl mix together 1 tablespoon olive oil, mustard, garlic clove, herbs, and lemon zest.

4. Brush the sauce over the pork chops and drizzle the vegetables with the remaining olive oil.

5. Transfer to the oven and bake for about 40 minutes until the pork chops reach an internal temperature of 145°F.

6. Best eaten fresh with a side of leafy greens but leftovers can be stored in a covered container in the refrigerator for up to 4 days.



https://ketodietapp.com/Blog/lchf/low-carb-sheet-pan-mustard-pork-chops

46WEEK S IX

DinnerL O W C A R B T U N A S A L A D

INGREDIENTS3 5oz cans Tuna packed in water, drained

1/4 cup primal kitchen or other vegan mayo

1/4 cup chopped celery

3 tbsp capers

1/4 cup finely diced red onion

2 tbsp dijon mustard

1 tbsp dill

1 tbsp parsley

juice of one lemon

salt + pepper to taste


INSTRUCTIONS1. Add the canned tuna, mayonnaise, mustard, capers, celery,

onion, capers, lemon juice, fresh herbs, garlic powder, and a pinch of salt and pepper to the tuna in the mixing bowl.

2. Stir everything until well combined and give the tuna salad a taste. Adjust the levels of salt and pepper to fit your tastebuds and then either serve immediately or place the tuna salad in an air-tight container in the fridge.



https://allthehealthythings.com/healthy-tuna-salad/

Amanda Nighbert

Documents

Meal Planning Vol. 2