BUY ORGANIC AND NON-GMO WHENEVER POSSIBLE.
Produce:
• Apple
• Avocado
• Bell Peppers
• Broccoli
• Brussels sprouts
• Carrots
• Cauliflower
• Cilantro
• Coconut Slices
• Garlic
• Grapefruit
• Jalapeño
• Kale
• Lemon
• Lime
• Mixed greens
• Mushroom
• Onion
• Pomegranates
• Radish
• Snap peas
• Spinach
• Sweet Potato
• Tomato
Dairy:
• Cottage cheese
• Greek yogurt
• Ghee
• Sour Cream
• Cheddar Cheese
• Feta
• Butter
• Mayonnaise
Nuts & Seeds:
• Pumpkin seeds
• Walnuts
• Pistachios
• Brazil Nuts
• Chia seeds
• Flax or Hemp seeds
Meat, Seafood & Protein:
• Lamb leg
• Ground Chicken
• Canned salmon
• Chicken Sausage
• Salmon
• Ground beef
• Ground turkey
• White fish (cod, halibut, etc)
• Chicken Breast
• Steak
• Shrimp
• Eggs
• Egg whites
Pantry & Essentials:
• Olive oil
• Bram Lupini
• Nut Butter
• Beef Jerky
• Chimichurri sauce
• Sauerkraut
• White beans
• Chicken stock
• Protein Powder
• Miracle noodles
• Tri bean mix can
• Canned tomato
• Seaweed
• Bone broth
• Egg White Wraps
• Enchilada sauce
• Tatemada molcajete salsa
• Cauliflower rice
• Coconut wrap
You can mix and match proteins and vegetables with any meal or snack.
Focus on good quality, lean, whole food proteins. Choose vegetables with multiple colors. Choose fruit with an edible skin/peel, that is where you will be getting your fiber.
MEATBALLS:
Preheat oven to 425 F. Place ground beef into a bowl. Season with salt, pepper, and minced garlic. Mix. Roll around 2 oz of ground beef into ball. Repeat until the beef is gone. Heat an oven safe pan on high heat until hot. Add olive oil until it glistens. Add meatballs to the pan and leave them to brown for 3 minutes. Flip meatballs and let them brown on the other side. Put the pan in the oven and bake for around 20 minutes, or until the internal temperature reaches 160 F.
GROUND CHICKEN:
Add 1 tbsp oil to hot pan. Break up the ground chicken in a pan. Season with salt, pepper, and garlic. Cook until slightly browned or 165 internal temp is reached.
GROUND TURKEY:
Add 1 tbsp oil to hot pan. Break up the ground turkey in a pan. Season with salt, pepper, and garlic. Cook until slightly browned or 165 internal temp is reached.
LAMB LEG:
Season lamb leg with salt, pepper, and olive oil. Place in crock pot with 2 cups of beef stock, sweet potato, onion, and carrots. Cook on low for 6 hours.
CHICKEN PATTIES:
Place ground chicken in a bowl and season with salt, pepper, and minced garlic. Mix. Separate into 4oz portions and make patties out of them. Heat a pan on medium high heat until hot. Add olive oil. It is hot enough when it glistens. Cook chicken patties 4-6 minutes on each side until internal temperature reaches 165 F. Remove from heat.
Monday:
Breakfast: Frittata with Vegetables of Choice
Calories: 280kcal / Protein: 30g
Ingredients:
• 2 whole eggs + 2 egg whites
• (about 150g total)
• 1⁄2 cup chopped low-carb veggies
• (spinach, mushrooms, bell peppers)
• 1 oz shredded cheddar or goat
• cheese
• 1 tbsp butter or ghee for cooking
• Salt, pepper, herbs to taste
Instructions:
1. Preheat your oven to 350°F (175°C).
2. Sauté vegetables of choice in butter over medium heat until softened (about 5–7 minutes)
3. In a bowl, beat eggs with shredded cheese, salt, and pepper.
4. Add the sautéed veggies to the egg mixture and stir to combine.
5. Pour mixture into a greasee oven-safe skillet or baking dish.
6. Bake for 15–20 minutes, or until the frittata is set in the center.
7. Cool slightly, slice, and serve.
Lunch: Shrimp Ceviche
Calories: 450kcal / Protein: 30g
Ingredients:
• 1 cup Cooked shrimp, chopped
• 1/2 Avocado
• 2 tsp Olive oil
• 1/4 cup Pico de gallo (fresh tomato/onion
mix)
• Cilantro and lime juice – to taste
Instructions:
1. Prepare pico de gallo with diced tomatoes, diced onions, and salt and pepper to taste.
2. Cook Shrimp in olive oil with salt and pepper to taste.
3. Garnish ceviche with avocado, pico de gallo, lime juice, and cilantro.
Dinner: Filet Mignon w/ Chimichurri Sauce
Calories: 550kcal / Protein: 30g
Ingredients:
• 5 oz Filet mignon
• 1 tbsp Chimichurri sauce
• 3/4 cup Mushrooms (sliced)
• 1 cup Broccoli florets
• 2 tsp Olive oil for cooking
Instructions:
1. Brown filet in olive oil, seasoning each side in the pan.
2. After flipping it, add broccoli to the pot. Finish cooking steak.
3. Remove steak and broccoli from pan. Add mushroom.
4. Let mushroom cook down for 5-7 minutes, scraping the bottom of the pot. Remove from heat.
5. Garnish steak with chimichurri.
Snack: Bram Lupini
Calories: 130kcal / Protein: 20g
1 pouch (3.5 oz / 100g) Brami Lupini Beans
Tuesday:
Breakfast: Whole Fat Plain Greek Yogurt with Nuts and Seeds
Calories: 365 kcal / Protein: 42 g
Ingredients: Instructions:
Lunch: Chicken, White Bean and Veggie Bowl
Calories: 545 kcal / Protein 53.75g
Ingredients:
• 5 oz shredded chicken breast
• 1/2 cup cooked white beans
• 1 cup sautéed vegetables
◦ mushroom, kale, onions, carrots, peppers
• 1 tsp olive oil
• 1 tsp full-fat butter
• 1/4 avocado
• 1/2 cup chicken stock
• Cilantro, to taste (optional)
Instructions:
1. You will need shredded chicken for this recipe, so however you like to make shredded chicken works!
2. Combine kale, mushrooms, bell peppers and onions in a pot with butter.
3. Add chicken and white beans, then stir together. Cook for 1 minute.
4. Add carrots and season to taste.
5. Add chicken stock. Let it cook down for 10 minutes.
6. Garnish with avocado and cilantro.
Dinner: White Fish & Vegetables
Calories: 395 kcal / Protein 35.5g
Ingredients:
• 5 oz cod
• 1 cup mixed veggies (snap peas, tomato, bell pepper)
• 1 medium sweet potato, roasted
• 2.5 tsp olive oil
• 3 sprigs of rosemary
• Lemon juice, to taste
Instructions:
1. Preheat oven to 425 F and roast a sweet potato.
2. In a large pan, heat olive oil on medium.
3. Add vegetables. Cook, stirring often, until bell pepper is al dente. Remove from heat.
4. Cook fish.
5. Garnish with olive oil and lemon juice.
Snack: Grapefruit & Avocado
Calories: 240 kcal / Protein: 2.5g
Ingredients:
• 1/2 large grapefruit
• 1/2 medium avocado
• 1 tsp olive oil
• Lemon juice to taste
• Cilantro (optional)
Snack: Protein Shake & Nut Butter
Calories: 215 kcal / Protein 29g
• 1 scoop whey protein isolate
• 1 tbsp nut butter
• Water
WEDNESDAY
Breakfast: 2 Chicken Sausage Links from Local Butcher + Avocado
Calories: 400 kcal / Protein: 30g
Ingredients:
• 2 chicken sausage links from local butcher (~4–5 oz total)
• 1⁄2 medium avocado (~75g)
Instructions:
1. Cook sausage links over medium heat until browned and cooked through (~8–10 minutes).
2. Slice avocado on the side.
Lunch: Tofu & Miracle Noodles
Calories: 310kcal / Protein 20.5g
Ingredients:
• 3 oz Firm Tofu
• 1 cup Miracle Noodles (Shirataki), drained, rinsed
• 1/2 cup Mushrooms
• 1/2 cup Bell Peppers
• Ghee – 1 tsp
Instructions:
1. Prep vegetables. Slice the bell peppers into strips. You will leave them raw. This is where you can use your prepped mushrooms!
2. Cook noodles according to package specifications. Set aside.
3. Heat a pan on medium until hot. Add ghee.
4. When the ghee melts add the tofu. Cook until it starts to turn golden, about 2 minutes.
5. Season with salt, pepper, and minced garlic.
7. Season to taste and garnish with cilantro.
Dinner: Turkey & 3-Bean Chili
Calories: 565 kcal / Protein: 38g
Ingredients:
• 3.5 oz Ground turkey (93% lean)
• 1/2 cup Mixed canned beans
• 2 tsp Olive oil (for cooking)
• 1 8oz can, tomato, diced
• 1 tbsp Full-fat sour cream
• 1 oz Full-fat cheddar cheese
• 2 tbsp Avocado
• 1 clove garlic
• 1/4 cup onion, chopped
• Chicken stock
• Chili Seasoning
Instructions:
1. Heat a pot on medium-heat, then add oil until it glistens. Add onion and cook 2-3 minutes, or until it starts to become translucent.
2. Add garlic, cook 30 seconds to 1 minute until fragrant.
3. Add ground turkey, breaking apart slightly. Let it brown for around 5 minutes.
4. Once itʼs browned on the bottom, break up the turkey and stir. Add salt, pepper, and CHILI SPICES
5. Add canned tomato and chicken stock. Stir together and season with salt and pepper.
6. Bring to a boil and then cover and lower heat to low.
7. Let simmer for around 20 minutes.
8. Add tri bean mixture. Stir together. Bring back to a boil, then cover and lower heat. Let simmer for another 15 minutes.
9. Remove from heat. Season to taste.
10. Garnish with cheddar cheese, avocado, and sour cream.
Snack: Sauerkraut
Calories: 7kcal / Protein: 0g
Ingredient:
1/4 cup sauerkraut
Snack: Avocado, Pumpkin Seeds & Apple
Calories: 315 kcal / Protein: 8g
Ingredients:
• 1⁄2 avocado
• 2 tblsp Pumpkin seeds
• Small apple (~4 oz)
Thursday:
Breakfast: Chicken Waffles + Nut Butter
Ingredients:
• 1⁄4 cup full-fat cottage cheese
• 2 oz shredded cooked chicken
• 1 large egg
• 1 tsp olive oil (for waffle iron)
• 1 tbsp unsweetened nut butter
Calories: 400 / Protein: 37g
1. Place cottage cheese, egg, and shredded chicken into a blender and blend until smooth.
2. Spray olive oil onto a waffle iron on both sides and add the batter.
3. Let cook for 2 minutes, or until golden brown.
4. Top with nut butter
Lunch: Beef Meatball, Coconut & Pomegranate
Calories: 540 kcal / Protein: 33.5g
Ingredients:
• 2 prepped meatballs
• 1/4 oz Coconut slices
• 1/4 cup Pomegranate seeds
Instructions:
1. Reheat prepped meatballs.
2. Plate sliced coconut strips and pomegranate seeds with the meatballs.
Dinner: Salmon, Brussels Sprouts & Mushrooms
Calories: 485 kcal / Protein: 37g
Ingredients:
• 5 oz salmon (5 oz)
• 3 tsp Olive oil
• 3/4 cup Brussels sprouts
• 1/2 cup Mushrooms
Instructions:
1. Spray olive oil in a hot pan and add Brussels sprouts and mushrooms. Cook until Brussels sprouts are tender.
2. Cook salmon.
3. Garnish with lemon juice
Snack: Avocado, Seaweed & Pumpkin Seeds
Calories: 315kcal / Protein: 9g
Ingredients:
• 3/4 Avocado
• 5 sheets Seaweed
• 2 tbsp Pumpkin seeds
Friday
Breakfast: Plant based Yogurt w/ Nuts & Seeds
Calories: 300kcal / Protein: 15-20g *depending on brand
Ingredients:
• 3⁄4 cup plain, full-fat plant-based yogurt (e.g., coconut yogurt, unsweetened)
• 1 tbsp chopped nuts
• 1 tbsp seeds
Instructions:
1. Combine ingredients in bowl
Lunch: Salmon Salad on Tomato
Calories: 470kcal / Protein: 32g
Ingredients:
• 1 can wild salmon (~5 oz)
• 1 tbsp full-fat mayo
• 1 medium tomato
• 1/2 avocado
• 1 tsp Olive oil drizzle
Instructions:
1. Slice tomato into rings. Either slice or dice the avocado to preference.
2. Open the can of salmon and drain. Add it to a bowl with the mayonnaise, salt, pepper, and minced garlic. Stir until combined.
3. Plate the tomato and top it with the salmon salad. Plate the avocado.
4. Top with a drizzle of olive oil.
Dinner: No Carb Chicken Enchiladas with Avocado
Calories: 615kcal / Protein: 56.5g
Ingredients:
• 4 oz shredded chicken breast
• 2 Egglife Everything Bagel egg white strips
• 1⁄3 cup shredded cheddar cheese
• 1⁄4 avocado
• 1 tbsp full-fat sour cream
• 1/4 cup Siete Enchilada sauce
• 2 tbsp Tatemada Molcajete Salsa
• 2 tsp Olive oil for cooking/sautéing
Instructions:
1. Season chicken breasts on both sides with salt, pepper, and minced garlic.
2. Pour an entire jar of salsa and a packet of taco seasoning into the crockpot, then add chicken. Spoon the salsa onto the chicken. Cook on low for 3 hours.
3. When the chicken is all the way cooked with an internal temperature of 165 F, turn off the crockpot and carefully shred the chicken.
4. Preheat oven to 350 F.
5. Take out the casserole dish. Place an egg wrap into the dish, then fill it with chicken, mixed greens, onions and cheese. Roll tortillas to close and put at the edge of the casserole dish. Repeat.
6. Place into oven for 5 minutes.
7. Remove and top enchiladas with enchilada sauce and cheese. Place back into oven for another 10-15 minutes, or until cheese is bubbly.
8. Serve immediately and garnish with jalapeno, sour cream, and avocado.
Saturday:
Breakfast: Egg Bites
Calories: 380kcal / Protein: 24g
Ingredients:
Egg Whites Only
• 3 ½ cups egg whites (~840g)
• ½ cup finely chopped • low-carb veggies (spinach, bell peppers, zucchini, mushrooms or kale)
• 6 oz shredded cheese (cheddar, goat, feta—your choice)
Instructions:
1. 1. Preheat oven to 350°F (175°C).
2. Lightly whisk egg whites until frothy (no need to beat).
3. Stir in shredded cheese, herbs, salt, and pepper.
4. Grease or line a 12-cup muffin tin.
5. Divide mixture evenly into all 12 cups.
6. Bake for 20–25 minutes, or until firm and lightly golden on top.
7. Cool and store in an airtight container in the fridge for up to 5 days.
Ingredients: Half whole egg/half egg white ( Calories 470kcal / Protein: 26)
• 1¼ cups egg whites (~300g)
• 6 whole eggs (~300g)
• ½ cup finely chopped low-carb veggies (spinach, bell peppers, zucchini, mushrooms, or kale)
• 6 oz shredded cheese (cheddar, goat, or feta)
• Optional: herbs, salt, pepper
Instructions:
1. Preheat oven to 350°F (175°C).
2. Whisk together egg whites, whole eggs, cheese, herbs, salt, and pepper.
3. Grease a 12-cup muffin tin or use silicone liners.
4. Pour mixture evenly into 12 muffin cups.
5. Bake for 18–22 minutes until set and lightly golden.
6. Let cool and refrigerate in an airtight container.
Lunch: Chicken Patties
Calories: 450kcal / Protein: 30g
Ingredients:
• 4 oz cooked ground chicken (in 1 tsp
olive oil)
• 2 cups raw mixed salad vegetables
• mixed greens, cabbage, carrots, radish
& cauliflower
• 1/2 medium avocado
Snack: Sugar free Beef Jerky Stick
Calories: 180kcal / Protein: 18g
Ingredient:
• 2oz beef jerky
Instructions:
1. Reheat prepped chicken patties.
2. Combine vegetables for salad. Toss with a drizzle of olive oil and lemon juice.
3. Cut avocado into slices or chunks.
4. Plate patties with salad and avocado.
Dinner: Cauliflower Rice Cabbage Rolls
w/ Ground Meat
With Chicken: Calories: 430kcal / Protein: 37g
With Turkey: Calories: 440kcal / Protein: 37g
With Beef: Calories: 500kcal / Protein: 37g
Ingredients:
• oz ground meat (cooked in 1 tsp olive oil) 1/2 cup
cauliflower rice (cooked in 1 tsp olive oil)
• 1/2 cup canned tomato
• cabbage leaves for wrapping
Instructions:
1. Wash and cut the stem off of a cabbage. Peel some leaves and set aside.
2. Spray a hot pan with olive oil. Add onion and cook until it starts to turn translucent.
3. Add prepped ground protein to reheat. Once reheated set aside mixture in a bowl.
4. Add cauliflower rice to the same pan and spray it with olive oil. See package for cook times.
5. Once fully cooked, combine with protein, and top with canned tomatoes. Stir to combine.
6. Stuff the cabbage leaves with the mixture and plate.
Snack: Hard Boiled Egg & Mixed Nuts
Calories: 350kcal / Protein: 19g
Ingredients:
• 1 hard boiled egg
• 1/4 cup mixed nuts
Snack: Sugar free Beef Jerky Stick
Calories: 180kcal / Protein: 18g
Sunday:
Breakfast: Smoked Salmon + Cottage Cheese Wrap
Calories: 280 kcal / Protein: 30g
Ingredients:
• 3 oz smoked salmon
• ¼ cup full-fat cottage cheese (~60g)
• 2 slices tomato
• 2 large chard or collard leaves (blanched or raw)
Instructions:
1. Lay chard leaves flat.
2. Spread cottage cheese on leaves,
top with salmon
and tomato slices.
3. Roll or fold like a wrap
Lunch: Coconut Chicken Wrap
Calories: 410 kcal / Protein: 46g
Ingredients:
• 5oz shredded chicken breast (cooked)
• 1 tbsp full-fat mayonnaise
• 1–1.5 cups leafy greens + sliced onion
• 1 coconut wrap (e.g., NUCO coconut wrap)
Instructions:
1. Take out a coconut tortilla.
2. Spread mayonnaise across the tortilla.
3. Fill the tortilla with the mixed greens, onion and shredded chicken on the side of the tortilla closest to you..
4. Roll the tortilla until closed.
Dinner: Crockpot Lamb w/ Sweet Potatoes, Onions, and
Carrots Calories: 690 kcal / Protein: 36g
Ingredients:
• 4 oz cooked lamb (shoulder/leg)
• 3/4 cup sweet potatoes (cooked)
• 1 cup cooked veggies (carrots and onions)
• Olive Oil Spray
Instructions:
1. Preheat oven to 425 F and roast a sweet potato.
2. Spray hot pan with olive oil and add vegetables.
3. Reheat lamb.
Snack: Apple with Nut Butter
Calories: 305 kcal / Protein: 7.5g
Ingredients:
• 1 medium apple (~180g)
• 2 tbsp nut butter