Day 1
Meal
|
Meal
#
|
Ingredients
|
Directions
|
40 carbs-Baked Lemon Chicken
with sweet potato
|
1
|
Baked Lemon Chicken
4 oz (.25 pound) chicken
thighs
½ cup lemon juice
½ yellow onion sliced
¼ tsp sea salt
1/8 tsp black pepper
¼ tsp garlic powder
¼ tsp oregano
1 medium sweet Potato
|
Baked Lemon Chicken
1.
Preheat
oven to 450 degrees F
2.
In a
large baking dish put chicken and sliced onion
3.
Pour
lemon juice on top of chicken and onion
4.
Sprinkle
all spices equally on top of chicken
5.
Bake
chicken for an hour total: at 450 degrees for 15 minutes and baste the
chicken, bake another 15 minutes at 450 degrees and baste the chicken, prick
the skin with a fork, turn the oven down to 350 degrees and bake for 15
minutes then baste the chicken, bake another 15 minutes on 350
6.
During
last 15 minutes while baking the chicken wash the sweet potato and prick the
skin with a fork
7.
Wrap
the sweet potato in paper towel and put in microwave on high for 8-10 minutes
8.
Sprinkle
sea salt on top of potato
|
30 carbs-Buckwheat Pancakes
with poached egg
|
2
|
Buckwheat pancakes
¼ cup and 2 Tbs buckwheat
flour
½ cup almond milk
½ egg
2 Tbs coconut oil (melted)
½ tsp honey
¼ tsp sea salt
½ tsp baking soda
Poached Eggs
2 eggs
2 quarts water
Sea salt
Black pepper
|
Buckwheat pancakes
1.
In a
medium bowl mix together the almond milk, egg and 1 Tbs coconut oil
2.
Mix in
the buckwheat flour, honey, salt and baking soda, stir until everything is
incorporated
3.
Heat a
frying pan on a medium-high flame with 1 Tbs coconut oil
4.
When
oil is melted Pour batter onto frying pan
5.
Once
bubbles form on the top of the pancakes flip them over and cook on the other
side for about 3 minutes
6.
Continue
until all batter is used
Poached Eggs
1.
Bring
water to a low simmer (not boil)
2.
Crack
one egg in a bowl and slide it carefully into the water so it does not break
on the way down
3.
Crack
the second egg in a bowl and slide it carefully into the water separate from
the other egg
4.
Cook
eggs 2-3 minutes
5.
Remove
eggs with a slotted spoon and place on paper towel
6.
Season
with sea salt and black pepper
|
20 carbs-Vegetable Steam-Fry
|
3
|
Steam-Fry Sauce
1/3 cup vegetable stock
1 tsp ginger spice
1 Tbs lemon juice
1 Tbs soy sauce (gluten free
brand or no wheat ingredients)
Steam Fry Vegetables
2 Tbs water
2 tbs olive oil
1-2 tsp fresh grated ginger
2-3 cloves garlic
¼ cup cauliflower
¼ cup red peppers
¼ cup broccoli
¼ cup yellow onion slices
½ cup white beans (pre
cooked)
¼ tsp sea salt
|
Steam-Fry Sauce
1. Combine all ingredients in small bowl
Steam-Fry Vegetables
1.
Heat
frying pan on a medium flame
2.
Stem-fry
garlic and ginger for 2-3 minutes in water
3.
Pour
in vegetables, beans and olive oil and cook until vegetables are soft
4.
Pour in steam fry sauce mixture over top of
vegetables and steam for another 2-3 minutes
|
10 carbs-Salmon Steak with
broccoli
|
4
|
1 salmon steak
1 Tbs and 1 Tbs olive oil
1 cup broccoli
1 Tbs fresh parsley
1 Tbs chives
2 Tbs and 1 Tbs lemon juice
Sea salt
Black pepper
|
1.
Mix
together the 2 Tbs lemon juice and olive oil and marinate the salmon steak in
mixture for about 20 minutes
2.
Wash and
drain the broccoli and cut into florets
3.
Heat 1
Tbs olive oil in a frying pan over a low heat
4.
Fry
the salmon on low heat for about 5-8 minutes on each side
5.
Pour the rest of the marinade over the fish
and steam for 2-3 minutes
6.
Season
with salt and pepper
7.
Steam
the broccoli florets until they are al dente
8.
Arrange
the salmon and broccoli on a plate and pour the remaining sauce on top of
salmon and broccoli
9.
Garnish
the fish with chives and parsley, pour additional 1 Tbs lemon juice over fish
|
5 carb snack-almond butter on
cucumber slices
|
5
|
2 tbs almond butter
1 cucumber sliced
|
1. Spread almond butter on each slice of
cucumber
|
Day 2
Meal
|
Meal
#
|
Ingredients
|
Directions
|
40 carbs-Chicken Chili with
Homemade Cornbread
|
6
|
Chicken Chili
1 Tbs olive oil
¼ yellow onion, chopped
¼ green pepper, chopped
Pinch cayenne pepper
1/8 tsp garlic powder
1/8 tsp cumin
¼ pound ground chicken
¾ cup filtered water
4oz crushed tomatoes
Pinch basil
¼ tsp sea salt
¼ cup white beans (pre
cooked)
Cornbread
1 ½ Tbs olive oil
2 Tbs and 1 tsp maple syrup
½ egg
3 Tbs and 1 tsp buttermilk
1/8 tsp baking soda
3 Tbs and 1 tsp cornmeal
3 Tbs and 1 tsp buckwheat
flour
1/8 tsp salt
|
Chicken Chili
1.
Heat
oil in a large sauce pan over a medium flame, add onion and garlic and sauté
until golden brown
2.
Add
the ground chicken and cook until there is no pink stirring occasionally
3.
Add
all remaining ingredients and bring to a boil
4.
Reduce
the heat to a simmer, uncovered, until the sauce is as thick as desired
(about 2 hours)
5.
Add ¼
cup of beans just before serving
Cornbread
1.
Preheat
oven to 375 degrees and grease cupcake trays
2.
Combine
oil, maple syrup and eggs and beat until well blended
3.
Add
buttermilk and baking soda and stir
4.
Stir
in cornmeal, flour and salt until well blended
5.
Pour
batter halfway into each cupcake tray
6.
Bake
for 30-40 minutes
|
30 carbs-Avocado Deviled Eggs
with Sweet Potato Hash
|
7
|
Deviled Eggs:
3 hard boiled eggs
½ avocado, peeled and pitted
Salt and pepper
*Homemade mayonnaise:
2 eggs
1 tsp dijon mustard
1/4 cup white vinegar
1 cup olive oil
Salt and pepper
Sweet Potato Hash
1 large sweet potato
1 Tbs coconut oil
1 Tbs paprika
½ Tbs cayenne pepper
|
Deviled Eggs:
1.
Peel
eggs and cut in half
2.
Take
out the yolks and place in a bowl
3.
Mash
together egg yolks with avocado
4.
Mix in
the mayonnaise, salt and pepper
5.
Put
yolk mixture back into egg white halves
*Homemade Mayonnaise:
1.
Put eggs, mustard, salt & pepper to taste
and vinegar in a blender
2.
Beat
on lowest setting for 10-20 seconds, turn blender off
3.
Slowly
drizzle the oil in blender on lowest setting until all oil is incorporated
Sweet Potato Hash
1.
Peel
sweet potato and grate the potato into small shreds
2.
Sauté
potato in coconut oil over medium heat
3. Add paprika and cayenne pepper until its
cooked well about 6 minutes
|
20 carbs-marinated Kale and
Roasted Vegetables
|
8
|
¼ sweet potato, diced
1 large beet, diced
½ yellow onion, diced
1 Tbs coconut oil, melted
Pinch sea salt
3 cups kale, finely chopped
into bite sized pieces
1 Tbs lime juice
1 tbs olive oil
½ avocado, diced
1/8 tsp chili powder
¼ tsp paprika
1/8 tsp sea salt
2 drops stevia
|
1.
Preheat
oven to 350 degree F
2.
Toss
sweet potato, onions and beets with coconut oil and sprinkle with sea salt,
place in a baking dish
3.
Bake
for 30 mintues
4.
In the
meantime mix lime juice and olive oil in a large bowl
5.
Add
the remaining ingredients and mix until the avocado is creamed through the
greens about 2 minutes
6.
Put on
a plate and top with roasted veggies
|
10 carbs-Veggie Chard Wrap
with Ancho Chili Dip
|
9
|
Ancho Chili
3 Tbs almond butter
¾ tsp fresh grated ginger
¾ tsp fresh grated garlic
¾ tsp dried chili powder
2 Tbs olive oil
2 Tbs filtered water
1 Tbs lemon juice
Veggie Chard
2 large chard leaves
½ avocado
4” cucumber sliced lengthwise
into 10 slender strips
Sprouts
|
Ancho Chili
1. Combine all ingredients except lemon juice
until they are well mixed, add lemon juice last and set aside
Veggie Chard
2.
Wash
and pat dry the chard leaves and trim the stems
3.
Place
on a large plate and lay strips of veggies lengthwise down the center of the
leaf
4.
Roll
leaf to close and use toothpick to hold into place
5.
Serve
with dip which can be spooned onto each bite
|
5 carb snack-roasted pumpkin
seeds
|
10
|
3 Tbs raw pumpkin seeds
1 Tbs olive oil
1/8 Sea salt
1/8 Garlic powder
|
1.
Preheat
oven to 300 degrees F
2.
Mix
pumpkin seeds, oil, salt and garlic powder in a small bowl
3.
Spread
seeds out in a single layer on a baking sheet
4.
Bake for
about 45 minutes or until golden brown (stir occasionally)
|
Day 3
Meal
|
Meal
#
|
Ingredients
|
Directions
|
40 carbs-Blackened Chicken
and Cilantro Lime Quinoa
|
11
|
1 boneless skinless chicken
breast
¼ tsp paprika
1/8 tsp sea salt
1/8 tsp black pepper
1/8 tsp cayenne pepper
1/8 tsp onion powder
1/8 tsp cumin
½ tsp olive oil
1 cup low sodium chicken
stock
¼ cup quinoa
½ juice from 1 lime and zest
1 Tbs cilantro, chopped
|
1.
Combine
all the dry seasonings together and then season both sides the chicken breast
2.
Add
the olive oil to a large pan or skillet and heat over a medium/high heat
3.
Add
the chicken breasts to the pan and cook for 7 minutes in each side with the
lid on
4.
Add
the chicken stock and quinoa to a medium sauce pan bring to a simmer over
medium/low heat
5.
Reduce
the heat to low and simmer for 10-15 minutes until all the stock has been
absorbed
6.
After
the chicken has cooked all the way through remove from the pan and rest for
several minutes before slicing it
7.
Add
the warm quinoa to a large bowl and toss in lime zest, lime juice, salt and
pepper and chopped cilantro and mix
8.
Serve
the sliced chicken breast on top of the quinoa
|
30 carbs-Cannellini Bean and
Artichoke Sandwich
|
12
|
½ garlic clove, chopped
½ shallot, chopped
1 Tbs lemon juice
½ tsp lemon zest
1/8 cup olive oil
7 oz cannellini beans
(drained and rinsed)
7 oz artichoke hearts,
drained
1/8 tsp sea salt
1/8 tsp black pepper
5-6 tarragon leaves (or
powder)
2 slices whole grain bread (1
slice < or = 15 carbs)
½ tomato sliced
|
1.
Place
all ingredients (except bread and tomato) in a food processor or blender
2.
Pulse
to combine all ingredients, turn off blender and scrape down the sides then
blend again until combined
3.
Add
additional oil if needed (to make more spreadable)
4.
Spread
on one slice of bread and top with tomatoes
|
20 carbs- Coconut Salmon with
avocado relish, serve with steamed broccoli
|
13
|
Avocado Relish:
¼ cup finely chopped red
onion
1/3 cup finely chopped red
bell pepper
1 cup finely diced avocado
1 Tbs minced fresh cilantro
Zest and juice of ½ lime
1/8 tsp sea salt
Coconut Salmon:
1 salmon filet (4 oz)
Coconut oil
1 cup unsweetened shredded
coconut
Powdered ginger
Black pepper
Sea salt
|
Avocado Relish: (prepared first)
1.
Grate the zest of lime and combine with lime juice
2.
Stir in salt
3.
Combine all other ingredients
4.
Pour the lime juice/zest over and toss to combine
Coconut Salmon:
1.
Preheat oven to 450 degrees F
2.
Place the salmon skin-side down on a baking sheet
3.
Brush generously with coconut oil
4.
Pressed shredded coconut onto all areas of exposed salmon
5.
Sprinkle salmon with powdered ginger, salt and pepper
6.
Bake in over for 8-15 minutes depending on how big the
filet is
7.
Salmon is done when the coconut is browned
8.
Lift the salmon with a thin spatula, leaving the skin
behind
9.
Cut the fish into serving pieces and place relish on top
10. Serve with steamed
broccoli
|
10 carbs-Egg White and
Spinach Omelet
|
14
|
3 egg whites
1 Tbs almond milk
1/8 tsp sea salt
1/8 tsp paprika
Pinch black pepper
Olive oil cooking spray
¾ cup chopped fresh baby
spinach
1/8 cup Swiss cheese
¼ cup fresh cut pineapple
|
1.
Combine
egg whites, spices and milk in a bowl
2.
Coat a
nonstick skillet with olive oil cooking spray and place on a medium/low heat
3.
Add
chopped spinach to the pan
4.
As the
spinach wilts add the egg mixture
5.
As the
edges set lift them gently with a fork and tilt the skillet so the liquid
cooks on the side
6.
When
the egg whites are set sprinkle the cheese on top and fold omelet in half
7.
Serve
with pineapple slices
|
5 carb snack-celery with
almond butter
|
15
|
3 celery stalks
2 Tbs almond butter
|
1. Spread almond butter on celery stalks
|
Day 4
Meal
|
Meal
#
|
Ingredients
|
Directions
|
40 carbs-Primavera pasta
|
16
|
¼ cup (2 oz) dry (uncooked)
whole wheat spaghetti
1 white potato, diced
2 Tbs and 1 Tbs olive oil
¼ cup fresh spinach leaves
¼ yellow onion
Romano cheese
|
1.
Put
potatoes and 2 Tbs olive oil in a roasting pan on medium/low flame stirring
occasionally until browned and very tender (about 30 minutes)
2.
Chop
spinach and onion
3.
Boil
water on a pot
4.
Follow
directions on pasta container to cook to the desired time in boiling water
5.
Add
onion and 1 Tbs oil to another pan over medium heat, stirring occasionally
(about 5 minutes)
6.
Add
spinach and cook until they soften (about 5 minutes)
7.
Drain
pasta and mix with potatoes, spinach and onions
8.
Top with
grated Romano cheese
|
30 carbs-Grilled Chicken with
Bean Salad
|
17
|
Bean Salad
½ cup cooked white beans
2 Tbs olive oil
2 Tbs lime juice
1 tsp cumin
Sea salt
Black pepper
5 oz green beans, steamed and
cut into 2-3 pieces each
½ red onion sliced
Chicken
1 chicken breast cut into
thin slices
1 Tbs lemon juice
Sea salt
Black pepper
1 Tbs olive oil
|
Bean Salad
1.
Heat
large pan to a medium flame
2.
Add
beans and stir occasionally until beans are warmed (about 5 minutes)
3.
Put
beans in a bowl, add olive oil, lime juice and cumin, season with salt and
pepper and leave to cool
4.
Steam
the green beans until they are cooked by crisp, rise under cool water and cut
into pieces
5.
Add
green beans and onion to white bean mixture
Chicken
1.
Heat
frying pan on medium flame
2.
Add 1
Tbs olive oil around pan
3.
Season
chicken with lemon juice salt and pepper
4.
Cook
chicken about 3-5 minutes on each side
|
20 carbs- Poached Egg with
Avocado Spread on toast
|
18
|
2 eggs
½ avocado
1 tsp lime juice
2 slices tomato
1 slice whole wheat bread
Sea salt
Black pepper
|
1.
Bring
water to a low simmer (not boil)
2.
Crack
one egg in a bowl and slide it carefully into the water so it does not break
on the way down
3.
Crack
the second egg in a bowl and slide it carefully into the water separate from
the other egg
4.
Cook
eggs 2-3 minutes
5.
Remove
eggs with a slotted spoon and place on paper towel
6.
Toast
bread and put aside
7.
Mash
avocado and then mix with lime juice, sea salt and pepper
8.
Spread
avocado mixture onto bread and top with tomato slices and eggs
|
10 carbs-Baked Sole with
Lemon
|
19
|
½ pound sole filets
Olive oil cooking spray
¼ tsp sea salt
Pinch black pepper
2 Tbs melted butter
1 Tbs lemon juice
½ tsp minced yellow onion
1 tsp parsley
Paprika
Broccoli
|
1.
Preheat
oven to 325 degrees F
2.
Cut
fish into serving –sized pieces
3.
Arrange
fish in a greased (olive oil cooking spray) shallow baking dish
4.
Sprinkle
fish with salt and pepper
5.
In a
small bowl combine melted butter, lemon juice and onion
6.
Pour
mixture over fish and sprinkle with paprika
7.
Bake
fish for about 30 minutes or until fish is cooked through
8.
Garnish
fish with parsley
9.
Serve
with steamed broccoli
|
5 carb snack-cauliflower with
yogurt dressing
|
20
|
1 cup raw cauliflower
Yogurt dressing
½ cup plain greek yogurt
1 clove garlic
Zest from one lemon
1 Tbs lemon juice
1/8 tsp black pepper
¼ tsp sea salt
|
1.
Place
all ingredients for yogurt dressing in a food processor or blender and blend
until smooth
2.
Serve
with cauliflower
|
Day 5
Meal
|
Meal
#
|
Ingredients
|
Directions
|
40 carbs-Quinoa Salad
|
21
|
½ cucumber
1 Roma tomato, seeded and
finely chopped
½ small red onion finely
chopped
1 Tbs pine nuts
¼ cup quinoa
1/8 cup olive oil
1 Tbs lemon juice
1 tsp grated lemon zest
½ tsp parsley
Sea salt
Black pepper
|
1.
Boil
about 3 cups water in a pan
2.
Add
quinoa and cover the pot and reduce the heat to medium/low
3.
Simmer
for about 15 minutes or until quinoa is tender
4.
Preheat
oven to 400 degrees F
5.
Spread
pine nuts on a baking tray and toast them in the oven until lightly browned
(about 3-4 minutes)
6.
Cool
nuts in a serving bowl and set aside
7.
Drain
quinoa and rinse it under cool running water, drain again and add to serving
bowl
8.
Mix
onion, tomatoes, cucumber and parsley to the quinoa and nuts
9.
Drizzle
olive oil, lemon zest and juice over quinoa salad, season with salt and
pepper
|
30 carbs- Udon Soup with Buckwheat Noodles
|
22
|
1 c filtered water
1 Tbs soy sauce (gluten/wheat free) 1/4 tsp finely grated ginger
1 clove garlic
pinch sea salt 1/3 cup shelled edamame beans 2 cups chopped baby bok choy (both stems and greens)
1/8 cup (about 1 bundle) buckwheat soba noodles
|
1.
Combine water, soy sauce, ginger and garlic
and salt and heat on medium flame with edamame beans for about 5-6 minutes
2.
In another pot cook noodles according to
package in filtered water.
3.
Drain noodles
4.
Add bok choy to broth for just 1 minute then
combine with noodles
5.
Serve broth with noodles
|
20 carbs-Tomato
Bruchetta w/ Almond Basil Pesto
|
23
|
1 slice whole wheat bread
1 medium tomato, diced
1 clove garlic, crushed 2 Tbs olive oil sea salt 3 small basil leaves for garnish
Pesto
1/4 cup basil leaves, 1/8 cup raw almonds 2 Tbs olive oil 1 large clove garlic, roughly chopped pinch sea salt |
1.
Place crushed garlic cloves in olive oil and
set aside to stand to infuse the oil
2.
Dice tomatoes and sprinkle with a generous
pinch of sea salt and set aside
3.
Place bread on a baking sheet.
4.
Heat the oven to 400F
5.
For
the pesto combine all ingredients in a food processor and combine
well
6.
Place bread in the oven and toast for about 10
minutes (or until golden brown)
7.
Remove from oven and baste with garlic infused
oil.
8.
Put pesto and pile tomatoes on top of bread
and garnish with basil leaves
|
10 carbs-Chicken Soup
|
24
|
1 chicken breast, cubed
1 carrot, sliced
1/8 large yellow onion, diced 1/8 stalk celery, sliced 1 clove garlic, minced 1 tsp olive oil 1/4 can Diced Tomatoes (about 4 oz) 1/2 can tomato juice (about 6 oz) 1/2 cup frozen chopped spinach 1 cup water 1/2 cup white beans (cooked) 1/8 tsp basil 1/8 tsp thyme 1/8 tsp oregano |
1.
Sauté onions, carrots, celery and garlic in
oil until slightly soft (about 5 min on medium heat)
2.
Add all other ingredients bring to boil
3.
Reduce heat to low and simmer about 1 hour
until chicken is cooked through
|
5 carb snack-spinach salad
with yogurt dressing
|
25
|
1 cup fresh baby spinach
1 cucumber sliced
Yogurt dressing
½ cup plain greek yogurt
1 clove garlic
Zest from one lemon
1 Tbs lemon juice
1/8 tsp black pepper
¼ tsp sea salt
|
1.
Place
all ingredients for yogurt dressing in a food processor or blender and blend
until smooth
2.
Serve over
spinach and cucucmber
|
Day 6
Meal
|
Meal
#
|
Ingredients
|
Directions
|
40 carbs-Chicken Meatballs
with Spaghetti
|
26
|
Meatballs:
¼ pound ground chicken
¼ egg
1/8 cup almond milk
(unsweetened)
¼ cup almond flour
½ tsp oregano
½ Tbs parsley
¼ tsp garlic powder
¼ tsp black pepper
Spaghetti
¼ cup (2 oz) dry (uncooked)
whole wheat spaghetti
2 Tbs olive oil
Oregano
Red pepper flakes
Garlic powder
Sea salt
|
Meatballs and Spaghetti:
1.
Preheat
oven to 350 degrees F
2.
Boil
water for the spaghetti
3.
Mix
all ingredients in a bowl
4.
Form
meatballs and place on greased baking dish
5.
Bake for 25-30 minutes at 350 degrees F
6.
While meat balls are cooking follow directions on pasta container to cook
to the desired time in boiling water
7.
Drain
pasta and return to pot
8.
Add
olive oil and sprinkle oregano, red pepper, garlic and sea salt to taste
|
30 carbs- Raw Zucchini
Noodles w/ Pesto
|
27
|
One (6 to 8 inch) zucchinis, peeled
sea salt ¼ cup of basil leaves 2 Tbs pine nuts
2 Tbs olive oil
1 clove garlic crushed |
1.
Use a potato peeler to peel the zucchini into
wide strips
2.
Set noodles aside
3.
Combine basil, olive oil, nuts, garlic and sea
salt in blender or food processor and combine
4.
Add extra oil if needed for consistency
5.
Toss the noodles with pesto and season with
sea salt and serve immediately
|
20 carbs-Corn Bean and
Cherry Tomato Salad
|
28
|
1 cob of yellow sweet corn
(*only use ½ cup in recipe)
4 cherry tomatoes, sliced in half
1/8 cup red onion, diced 1/8 cup chopped cilantro 4 oz black pinto beans, drained and well rinsed 1 Tbs lime juice 2 Tbs olive oil pinch sea salt |
1.
Boil a large pot of water and place cob in
water for 3-5 minutes
2.
Remove and place in cold water to stop
cooking.
3.
Once cool, slice the corn kernels off the cob
and place ½ cup of corn in a bowl and break up the pieces somewhat
4.
Add cherry tomatoes, onion, cilantro, and
black beans
5.
Combine lime juice, oil and pinch of salt and
pour over corn mixture and coat evenly.
6.
Let stand 10 minutes before eating
|
10 carbs-Spaghetti Squash
with garlic almonds
|
29
|
Spaghetti Squash:
1/2 medium spaghetti squash
3 roma tomatoes, diced
1/4 one red onion diced
1 clove garlic, crushed ½ tbsp olive oil pinch sea salt 1 drop stevia 2 Tbs chopped fresh basil
Garlic
Almond Topping:
1/4 cup raw almonds 1 clove fresh garlic pinch sea salt |
1.
Halve the squash, scoop out seeds and loose
fibers
2.
Bake squash face down on baking sheet with 2
cups water in pan for approx 1 hour at 300°F til spaghetti squash is
fork tender and spaghetti strings pull freely from the skin
3.
While squash is baking, sauté onion and garlic
with olive oil in a sauté pan over low heat until tender
4.
Add diced tomatoes and cook on low for about
6-8 minutes
5.
Add 1 Tbs chopped basil, salt and a pinch of
powdered stevia
6.
Place the mixture in a blender and process until
combined but not pureed
7.
Pour back into pan and stir mixtures
together. Turn off heat until squash is ready.
8.
Using a
knife cut the noodles in half or in thirds making them easier to eat
9.
Spoon into the squash half and top with fresh
basil.
10. Sprinkle
with garlic almond topping
Garlic
Almond Topping:
1.
Combine all ingredients in food processor
until nicely ground
2.
Pour on top of squash
|
5 carb snack-Sliced Radishes
with Lime
|
30
|
5 radishes sliced
1 Tbs lime juice
Sea salt
|
1. Pour lime juice and sprinkle salt over
radishes
|
Day 7
Meal
|
Meal
#
|
Ingredients
|
Directions
|
40 carbs-Sole Scampi over
Quinoa
|
31
|
½ pound sole filets
1 garlic clove
½ Tbs olive oil
½ Tbs butter
½ Tbs parsley
1/8 cup white whine
¼ tsp red pepper flakes
Pinch black pepper
1 Tbs lemon juice
¼ cup quinoa
|
1.
Preheat
oven to 325 degrees F
2.
Cut
fish into serving –sized pieces
3.
Arrange
fish in a greased (olive oil cooking spray) shallow baking dish
4.
Sprinkle
fish with salt and pepper
10. In a frying pan on medium heat add olive
oil and butter
11. When the butter foams up and stops add the
garlic and red pepper flakes, sauté for a minute or until the garlic becomes
golden brown
12. Add the white wine and stir to combine
13. Increase to highest heat and boil for 2-3 minutes
14. Stir and boil again for another 2-3 minutes
15. Take away from heat and add lemon juice,
parsley and black pepper to taste
16. Pour mixture over fish
17. Bake fish for about 30 minutes or until
fish is cooked through
18. While fish is cooking Boil about 3 cups water
in a pan
19. Add quinoa and cover the pot and reduce the
heat to medium/low
20. Simmer for about 15 minutes or until quinoa
is tender
21. Serve fish over quinoa
|
30 carbs-Eggplant Dip
with Tortilla Chips
|
32
|
Eggplant Dip:
1 eggplant, about 6″ long 1/2 Tbs olive oil 1 cloves garlic, crushed 1/2 Tbs lemon juice pinch sea salt pinch cumin
1/4 tsp parsley
Tortilla Chips
1 whole wheat tortilla wrap olive oil 1/2 tsp sea salt 1/4 tsp cumin |
Eggplant Dip:
1.
Trim ends and slice eggplants in half length
wise and place face down on parchment paper on a baking pan
2.
Prick eggplant halves with a tooth pick
several times to allow steam to escape during cooking.
3.
Roast at 375F for 20-25 minutes until inside
is soft and tender
4.
Remove from oven and allow to cool until you
can handle them and then scoop flesh out using a large spoon
5.
Place in food processor with olive oil, lemon,
sea salt and cumin and blend until combined
6.
Drizzle with more olive oil your garnish with
parsley
Tortilla Chips
1.
Using a sharp knife slice the tortilla into
wedges
2.
Place on baking sheet and brush lightly with
olive oil
3.
In a small bowl, combine salt with cumin and
sprinkle on each wedge
4.
Bake at 375F for 12-15 minutes until golden
and crisp.
5.
Allow to cool and serve with dip
|
20 carbs-Egg Spinach Casserole
|
33
|
Olive oil cooking spray
4 egg whites
2 Tbs yellow onion
2 tsp almond flour
about 1 oz chopped spinach
¼ cup cottage cheese
¼ cup cheddar cheese
1 Tbs olive oil
Sea salt
Black pepper
|
1.
Preheat an oven to 350 degrees F
2.
Grease a small baking dish with cooking spray
3.
Beat the eggs in a mixing bowl with the onion
and flour until the flour is no longer lumpy
4.
Stir in the spinach, cottage cheese, cheddar
cheese, olive oil, salt, and pepper until evenly combined; pour into the prepared
dish
5.
Bake in the preheated oven until the casserole
is bubbly and the top is golden brown, about 45 minutes
|
10 carbs-Minted Pea
& Bean Salad
|
34
|
1 cup cooked white beans
½ cup and ¼ cup cooked peas 1/4 cup sprouts 1 radish, sliced 1/4 small red onion, minced 8 fresh mint leaves 1/2 tbsp and 1/8 cup olive oil 1 Tbs lemon juice 1 drop stevia sea salt |
1.
Saute minced onion on med/low heat in 1/2 Tbs
olive oil until translucent
2.
Add white beans and sauté 1 min more, season
with salt
3.
Allow to cool to room temperature.
4.
For the dressing take 1/2 cup of the peas,
mint, olive oil, lemon juice and 1 drop stevia in blender and blend well
5.
Pour into a serving container
6.
Place sprouts in a pile on a plate and lay
spoonfuls of white beans in corners
7.
Sprinkle peas over the salad and around the
plate as you may and then drizzle with the mint dressing
8.
You may have dressing on the side as well
|
5 carb snack-tomato basil
mozzarella
|
35
|
5 thin slices fresh
mozzarella cheese
1 tomato, sliced
5 fresh basil leaves
1 Tbs olive oil
Sea salt
Black pepper
|
1.
Assemble
tomato slices with mozzarella cheese on top of one another
2.
Pour
olive oil on top
3.
Season
with salt and pepper
4.
Top
with basil leaves
|
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