Low Carb Meal Plan Week 1 by Dr Kellyann

 


Meal Prep Plan - Week 1

These low-carb, high-protein recipes are perfect for busy professionals, moms, or anyone looking to maximize their health (and flavor palette) with outbreaking the bank… 

So you can improve your diet, shed excess pounds, and give your health a boost without any fancy cookbooks or kitchen appliances needed! 

So, without further ado, here is the Time Saving Tip of the Week:

Always pick three protein staples per week. This weekly menu uses eggs, ground turkey, and chicken as the weekly staples. Click on the meal idea to lead you to the recipe. 

 

Monday

Breakfast: Southwest Breakfast Scramble

Lunch: Chopped Balsamic Chicken Salad

Dinner: Turkey Chili

Snack: Bone Broth

Tuesday  (Valentine’s Day)

Breakfast: Baked Egg Cups with Spinach + Handful of berries 

Lunch: Bone Broth (light lunch because it is Valentines Day)

Dinner: Eat a meal that reminds you that you love yourself! 

Snack: Bone Broth

Wednesday

Breakfast: Smoked Salmon & Eggs

Lunch: Turkey Chili

Dinner: Large Garden Salad (3 cups) with grilled chicken (of your choice)

Snack: Bone Broth

Thursday

Breakfast: Green Goddess Smoothie

Lunch: Chicken Stir Fry

Dinner: Kale Salad (3 cups) with Turkey (of your choice)

Snack: Bone Broth

Friday

Breakfast: Strawberry Smoothie

Lunch: Chopped Balsamic Chicken Salad

Dinner: Turkey Chili

Snack: Bone Broth

Saturday

Breakfast: Baked Egg Cups with Spinach + Handful of berries

Lunch: Chicken Stir Fry

Dinner: Green Goddess Smoothie

Snack: Bone Broth

Sunday

Breakfast: Southwest Breakfast Scramble

Lunch: Large Salad with Grilled Chicken & Berries (your choice)

Dinner: Turkey Chili

Snack: Bone Broth

 

Your Grocery Shopping List:

• Ground Turkey: 2 ¼ pounds coarsely ground turkey

• Eggs: 8 eggs

• Chicken: 8 Boneless, Skinless Chicken Breast Halves

• 3 ounces smoked salmon

• 2 small jalapeños 1 Head broccoli 1 Small head bok choy

• 2 red bell peppers

• 1 green bell pepper

• ½ pound snow peas

• 6 scallions

• 1 package mushrooms

• 1 can water chestnuts

• ½ C fresh basil

• ½ C fresh cilantro 

• 3 cloves garlic

• 1 large sweet onion

• 1 can diced tomatoes

• 1 cup chicken bone broth

• 2 medium carrots

• 1 medium beet

• ½ small cabbage

• 1 avocado

• 1 package spinach 

• 1 package strawberries

Make sure you have these ingredients:

• Coconut Oil

• Lime Juice

• Coconut Aminos

• Ginger

• Minced Garlic

• Cumin

• Cilantro

• Paprika

• Pepper

• Chili powder

• Celtic or pink Himalayan Salt

• Balsamic vinegar

• Unsweetened Vanilla Almond Milk

• Vanilla Extract

• Flaxseeds

• Chia Seeds

• Low Carb Protein Powder




SOURCE: Dr. Kellyann


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