Low Carb Meal Plan Week 2 by Dr Kellyann

 



These low-carb, high-protein recipes are perfect for everyone, whether you work long hours or juggle busy schedules for your kids.

So you can improve your diet, shed excess pounds, and give your health a boost without worrying about losing time, money, OR flavor while making your new favorite meals. 

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

Add three or four “refrigerator purge meals” towards the end of the week. This is simply a meal where you cook up any leftover veggies or proteins sitting in your fridge and make them into soups, omelets, stir-fry, or salads. Choose 1 protein 3-4 ounces, 2 cups of greens/vegetables and 1 healthy fat

Monday

Breakfast: Zucchini Breakfast Cakes

Lunch: Green Goddess Smoothie

Dinner: Asian Turkey Burger

Snack: Bone Broth & ½ apple


Tuesday 

Breakfast: Strawberry Shake

Lunch: Asian Turkey Burger

Dinner: Salmon Gremolata with steamed Brussels sprouts

Snack: Bone Broth & ½ apple


Wednesday

Breakfast: Zucchini Breakfast Cakes

Lunch: Salmon Gremolata with roasted Brussels sprouts or Brussels Sprouts Salad with Sweet and Tangy Vinaigrette

Dinner: 2 cups Bone Broth with added veggies

Snack: 1 cup of berries


Thursday

Breakfast: Salmon Gremolata & Eggs (2 hard boiled)

Lunch: Green Goddess Smoothie

Dinner: Asian Turkey Burger

Snack: Bone Broth + 1 cup  berries


Friday

Breakfast: Zucchini Breakfast Cakes

Lunch: Asian Turkey Burger

Dinner: Salmon Gremolata with roasted Brussels Sprouts or Brussels Sprouts Salad with Sweet and Tangy Vinaigrette

Snack: Bone Broth & ½ apple


Saturday

Breakfast: Asian Turkey Burger with ½ cup of berries 

Lunch: Refrigerator purge meal

Dinner: Refrigerator purge meal

Snack: Bone Broth + 1 cup berries


Sunday

Breakfast: Strawberry Shake

Lunch: Brussels Sprouts Salad with Sweet and Tangy Vinaigrette with leftover ground turkey

Dinner: Refrigerator purge meal

Snack: Bone Broth & ½ apple


Grocery Shopping List:

  • Ground Turkey: 2 ¼ pounds coarsely ground turkey
  • Eggs: 8 eggs
  • Chicken: 8 Boneless, Skinless Chicken Breast Halves
  • 3 ounces of 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 cup fresh basil
  • ½ cup 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 in your pantry:

  • 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

Comments

Post a Comment

Popular posts from this blog

Nothing But Sweat Workout by DailyHIIT

Image
Nothing But Sweat Workout Posted by Lisa-Marie   Warning : Invalid argument supplied for foreach() in /var/www/sites/bodyrock.tv/htdocs/wp-content/plugins/bodyrock.tv/wo-breakdown.php  on line  528 . Hi BodyRockers, . Face it you are weird. In today’s world if you train like a warrior, flex your discipline when it comes to your diet, and pass on grazing on donuts in the break room at work chances are you are chided on some level by those around as being weird. Get used to it. Embrace the smell of your sweaty socks. Not many people make a daily practice out of pushing themselves beyond their comfort zones for one workout a day. Not many people step out of what is comfortable for themselves period. This is a niche movement. Not everyone will get why you train this way or why you train at all. Thankfully we don’t need anyones permission or approval, and if we are looking for support we have a place to go where people get it. Being weird requires a good measure of independ
Read more

4 Ways Your Pumpkin Can Make You Prettier

Image
Pumpkins are more than a delicious flavor for lattes and baked goods. They're packed with vitamins and antioxidants that nourish your skin, body, and hair—making the seasonally appropriate squash just the ingredient your fall beauty DIY needs. Get your pumpkin fix, minus the calories, with these recipes. Click through to see four pumpkin-inspired DIYs for your hair, skin, and body. 1  of  4 1. It Can Give You Shinier Hair PHOTO:  Hello Natural Pumpkin is rich in potassium and vitamin A, making it especially great for restoring damaged, dry hair (especially when it’s combined with ultra-moisturizing honey). You'll need: 2 cups cooked pumpkin 1 tablespoon honey 1 tablespoon coconut oil 1 tablespoon unflavored yogurt  Puree the pumpkin and yogurt, then mix in the coconut oil and honey. Evenly cover your hair from roots to ends, and let it sit for 15-20 minutes. Rinse out the mixture, and then shampoo to ensure no residue is left.  2  of  4 2. I
Read more

How Air Pollution Is Damaging Your Health

Image
Exposure to air pollution is associated with numerous effects on human health, including pulmonary, cardiac, vascular, and neurological impairments. The health effects vary greatly from person to person. High-risk groups such as the elderly, infants, pregnant women, and sufferers from chronic heart and lung diseases are more susceptible to air pollution. Children are at greater risk because they are generally more active outdoors and their lungs are still developing. Exposure to air pollution can cause both acute (short-term) and chronic (long-term) health effects. The health of our lungs and entire respiratory system is affected by the quality of the air we breathe. In addition to oxygen, this air contains other substances
Read more