Low Carb Meal Plan Week 4 by Dr Kellyann

 

Are you tired of feeling sluggish and bloated after meals? Are you looking for a way to jumpstart your healthy eating habits? Look no further!

This week, we've got you covered with a series of low-carb meal prep recipes that are not only delicious, but also packed with nutrients to keep you feeling energized and satisfied throughout the day. From breakfast to dinner, we've got a variety of tasty and low-cost options to suit your taste buds and dietary needs. Say goodbye to the carb-heavy meals and hello to a healthier, happier you!

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

Start curating a list of go-to grab-and-go meals that you can make in under 5 minutes that keep you on track and satisfied. This week, we introduce two to get started!

 

Monday

Breakfast: Green Goddess Smoothie or Strawberry Smoothie

Lunch: Grab and Go Bone Broth Soup you can make your own and put it in small mason jars

Dinner: Balsamic Roast Pork Loin (add 1-2 cups of a veggie of your choice)

Snack: ½ cup berries OR ½ apple & 1oz nuts

 

Tuesday

Breakfast: Pork & Eggs (featuring leftover roast pork loin!)

Lunch: Grab and Go Avocado Egg Salad

Dinner: Buttery Salmon & Asparagus

Snack: 1-2 cups of Bone Broth

 

Wednesday

Breakfast: Pork & Eggs (featuring leftover roast pork loin!)

Lunch: Buttery Salmon & Asparagus 

Dinner: Orange-Rosemary Chicken Salad

Snack: 1-2 cups of Bone Broth 

 

Thursday

Breakfast: Grab and Go Avocado Egg Salad with ½ C berries

Lunch: Green Goddess Smoothie or Strawberry Smoothie

Dinner: Grab and Go Bone Broth Soup

Snack: 1-2oz nuts (of your choice)

 

Friday

Breakfast: Grab and Go Avocado Egg Salad with ½ C berries

Lunch: Leftover Balsamic Roast Pork Loin (add 1-2 cups of a veggie of your choice)

Dinner: Orange-Rosemary Chicken Salad

Snack: 1-2 cups of Bone Broth

 

Saturday

Breakfast: Green Goddess Smoothie or Strawberry Smoothie

Lunch: Orange-Rosemary Chicken Salad

Dinner: Refrigerator Purge Meal*

Snack: 1-2 cups of Bone Broth

 

Sunday

Breakfast: Orange-Rosemary Chicken Salad + Handful of blueberries to turn this it into a breakfast salad

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.

 

Grocery Shopping List

  • 2½ - 3 pound pork loin
  • ¼ pound fresh asparagus
  • 2 salmon fillets (3-6oz)
  • 2 tablespoons or more fresh dill
  • 1 tablespoon capers
  • 2 onions
  • 1 lemon
  • 4 cups spinach
  • 4 boneless, skinless chicken breast halves (3-4oz each)
  • 1 cup snap peas
  • 1 English cucumber
  • 8 cups lettuce
  • 4 avocados
  • 1 red bell pepper
  • 2 small apples
  • 12 eggs
  • 4-6 cloves garlic
  • 1 orange
  • Fresh or frozen strawberries 
  • 4 cups veggies of choice

 

Pantry Ingredients

  • Garlic powder
  • Celtic or Pink Himalayan salt
  • Ground cinnamon (optional)
  • Balsamic vinegar 
  • Dijon mustard
  • Celtic or Pink Himalayan salt
  • Black pepper
  • Paprika (optional)
  • Fresh or dried rosemary
  • Fresh or dried thyme
  • Fresh or dried tarragon
  • Orange juice
  • Olive oil
  • Red or white wine vinegar
  • Ghee or grass-fed butter
  • Flaxseeds
  • Chia seeds
  • Vanilla extract
  • Full fat coconut milk (optional)

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