Low Carb Meal Plan Week 3 by Dr Kellyann






 These low-carb, high-protein recipes are perfect for everyone, no matter how jam-packed your schedule is. Now 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 my Time Saving Tip of the Week:

Shakes don’t just have to be for breakfast. Swap them in for a quick and easy lunch or dinner


Monday

Breakfast: Egg and Tomato Skillet ( I also added cooked nitrate free bacon in mine)
Tip: Make tomato mixture and refrigerate. Add 2 eggs before each serving.

Lunch: Rich and Hearty Turkey Chili

Dinner: Broccoli Salad with Creamy Poppyseed Dressing
Tip: Make dressing ahead of time and refrigerate — add salad ingredients prior to serving + add protein serving if hungry

Snack: 1-2 cups of Bone Broth


Tuesday

Happy Valentine's Day!

Breakfast: Combine ½ cup leftover Rich and Hearty Turkey Chili with 2 eggs

Lunch: 1-2 cups of Bone Broth

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

Snack: Try DKA's Paleo Chocolate Chip Pie for dessert!


Wednesday

Breakfast: Egg and Tomato Skillet ( I added cooked sausage to mine today)

Lunch: Broccoli Salad with Creamy Poppyseed Dressing
Tip: Add protein serving if you're hungry

Dinner: Rich and Hearty Turkey Chili

Snack: 1-2 cups of Bone Broth


Thursday

Breakfast: Egg and Tomato Skillet

Lunch: Broccoli Salad with Creamy Poppyseed Dressing
Tip: Add protein serving if you're hungry

Dinner: 3 cups of mixed green salad with 1oz nuts
Top with 6oz canned tuna OR 6oz salmon fillet

Snack: 1-2 cups of Bone Broth


Friday

Breakfast: Combine 1/2 cup leftover Rich and Hearty Turkey Chili with 2 eggs

Lunch: Green Goddess Smoothie

Dinner: Broccoli Salad with Creamy Poppyseed Dressing
Tip: Add protein serving if you're hungry

Snack: 1-2 cups of Bone Broth


Saturday

Breakfast: Egg and Tomato Skillet

Lunch: Rich and Hearty Turkey Chili

Dinner: 3 cups of mixed green salad with 1oz nuts
Top with 6oz canned tuna OR 6oz salmon fillet

Snack: 1-2 cups of Bone Broth


Sunday

Breakfast: Green Goddess Smoothie

Lunch: Refrigerator Purge Meal *

Dinner: Refrigerator Purge Meal *

Snack: 1-2 cups of Bone Broth

 

* This is simply a meal where you cook up any leftover veggies or proteins sitting in your fridge into soups, omelets, stir frys or salads. Choose 1 protein 3-4 ounces, 2 cups of greens/vegetables and 1 healthy fat.

 

SHOPPING LIST

  • 12 eggs
  • 2 ¼ pounds ground turkey
  • 6oz salmon or 6oz of canned tuna
  • 2 sweet onions
  • 6 cups mixed green salad
  • 1 red onion
  • 2 cups spinach
  • 1 pound fresh broccoli
  • 1 cup blueberries
  • 2 avocados
  • 2 green bell peppers
  • 2 red bell peppers
  • 1 small jalapeno
  • 3 cloves garlic
  • 28oz can diced tomatoes (x2)
  • 6 oz + 2 tbsp. Tomato paste
  • 1 cup salsa or pico de gallo
  • 1 cup chicken or beef bone broth


MAKE SURE YOU HAVE THESE PANTRY ITEMS

  • Balsamic Vinegar
  • Dried Italian Seasoning
  • Garlic Powder
  • Celtic of Himalayan salt
  • Ground Black Pepper
  • Coconut Oil
  • Chili powder
  • Paprika
  • Cumin
  • Sunflower or pumpkin seeds
  • Avocado Mayo
  • Monk Fruit
  • Apple Cider Vinegar
  • Poppy Seeds
  • Olive Oil
  • Unsweetened Almond Milk
  • Vanilla Extract
  • Flaxseeds
  • Chia Seeds
  • Nuts of choice (ie: walnuts, almonds or pistachios) 

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