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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