90-DAY MAKE IT COUNT CHALLENGECarl’s Daily Meal Plan

Meal 1

+ 1 banana+ 1 tbsp almond butter

4 egg muffins *

3 slicesbacon

3 eggs

sauteed onions,mushrooms,peppers, &spinach

+ 1 scoop whey protein+ 1 cup blueberries or strawberries+ 1 cup chopped apple+ 1 scoop powdered greens or 2 cups fresh greens+ 80 oz water or almond milk + ice

3 eggs4 oz smokedsalmon

PRESENTED BY

&

choose one of the following meals:

protein and greenssmoothie

Meal 2

Meal 3

rotisseriechickenbreast

Bibblettuce* use as lettuce wraps

1 cantuna

1 avocado

meatballs*

1 apple

oil +vinegar

unlimitedsalad greens

Meal 4

Meal 5

Recipe Key*

breakfastcasserole

roast chicken +mushroomsoup

meatballs

egg muffins

· 1 cup yams, grated· 1 cup zucchini, grated· 1 cup bell pepper, diced· 1 cup bacon, cooked and diced· 1/2 cup cilantro· 2 tbsp paprika· 2 tbsp cumin· 10 eggs, scrambled

*bake in quiche dish for 10 minutes

at 350 degrees

· 1 whole roaster chicken· 2 tbsp olive oil· rosemary + thyme, to taste· 2 tbsp grass-fed butter

*rub chicken with oil and some

thyme and rosemary. stuff with

butter and additional seasoning.

bake for one hour at 350 degrees,

or until cooked to 165 degrees.

· 2 lbs lean ground beef· 1/4 cup coconut oil· 1 egg· 1 bell pepper, diced· 6 green onions, diced· 2 tbsp coriander· 1/4 cup ketchup· salt + pepper, to taste

*mix all ingredients in a large

bowl. form into meatballs

(about 12 total) and place on

baking sheet. bake at 350 degrees

until cooked to your preference.

for soup:· 1 can coconut milk· 1/4 cup plain, non-fat Greek yogurt· 1/2 red onion, diced· 1 cup bacon, diced· 2 cup mushrooms, diced· 1/4 cup white wine· 1 tbsp butter· salt + pepper, to taste

*cook bacon and red onions in

a large skillet over medium heat.

reduce with white wine and add

butter. add coconut milk, Greek

yogurt, mushrooms, and salt +

pepper, and simmer.

· 4 cloves garlic· 2 slivers fresh ginger root· 1 1/2 lbs chicken thighs, sliced· 1 bell pepper, chopped· 3 cups bok choy, chopped· 1 cup mushrooms, diced· 1 cup carrots, diced· 1 cup green onions, diced· 1/2 teaspoon fish sauce· 4 tbsp coconut aminos

*cook chicken in fish sauce, coconut

aminos, and coconut oil in a large

skillet over medium heat. add

garlic and ginger. cook thoroughly.

add veggies and stir-fry until

crisp-tender. serve over rice.

· 2-3 lbs pork shoulder· 1 cup bone broth· 1 cup orange juice· 2 tsp liquid smoke· 1 tsp sea salt

*add all pork to crockpot, pour in

broth and juice, then add liquid

smoke and salt. cook on high about

3-4 hours or on low about 6-8 hours.

add extra bone broth if meat looks

dry.

· 12 eggs, scrambled· 1 bell pepper, diced· 6 mushrooms, diced· 6 stalks asparagus, diced· 1/2 lb. sausage meat

*mix all ingredients and bake in

muffin tins for 10 minutes

at 350 degrees

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choose one of the following meals:

choose one of the following meals:

#1

#2

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#4

#5

#6

#1

#2

#3

choose one of the following meals:

1/2 breakfast casserole*

3 slicesCanadianbacon

#4

sauteed onions,mushrooms, andpeppers

+ unlimited kale greens+ 1/4 cup almonds+ 1/4 cup cranberries+ oil and vinegar

+ unlimited vegetables+ unlimited salad greens+ oil and vinegar

chicken stir fry*

crockpot pork shoulder*

roast chicken + mushroomsoup*

salmon unlimitedsalad greens

1/4 cupalmonds1 apple

meatballs*+ 1 cup roasted cauliflower+ 1 cup mashed potatoes

+ 1 cup rice

chicken stir fry*

+ unlimited sauteed greens, carrots, celery, & onion+ 1 cup corn or sliced cornbread

crockpot pork shoulder*

salmon

2 lean beefpatties

1 sweetpotato

1 sweetpotato

unlimitedasparagus

Bibblettuce* use as lettuce wraps

1 appleor banana

1 tbspalmondbutter

2 eggmuffins*

1/4 cupnuts ortrail mix

1/4 cupolives

2 eggmuffins*

chickenstir fry

crockpotporkshoulder

MEAL PORTIONS: PROTEIN = CLOSED FIST · CARBS = OPEN HAND · FAT = PALM