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) 

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