Day 1
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Meal
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Meal
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Ingredients
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Directions
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40 carbs-Blackened Flounder
with roasted sweet potatoes
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1
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Roasted Sweet Potatoes:
1 medium sweet potato, with
skin
½ Tbs lemon juice
1/8 tsp sea salt
1/8 tsp crushed red
pepper
1/8 tsp oregano
¼ tsp garlic powder
¼ tsp onion powder
¼ teaspoon rosemary
1 Tbs olive oil
Olive oil cooking spray
Flounder:
1 6 oz piece flounder
1/8 tsp salt
¼ tsp onion powder
¼ tsp garlic powder
Blackening Spice:
½ Tbs black pepper
1 tsp ground coriander
1 tsp paprika
¼ tsp ground thyme
¼ tsp mustard powder
¼ tsp ground fennel
¼ tsp dried tarragon
¼ tsp granulated garlic
¼ tsp granulated onion
1/8 tsp cayenne pepper
2 Tbs olive oil
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Roasted Sweet Potatoes:
1.
Preheat oven 450 degrees F
2.
Spray a cookie sheet with olive oil cooking
spray
3.
Wash potato in water
4.
Cut potatoes in half lengthwise then in half
again, lengthwise. Cut potatoes in approximately 1 inch cubes
5.
Place potatoes in a bowl then pour on the
lemon juice, mix thoroughly. Let the potatoes rest 5 minutes to absorb
the juice
6.
Add all dry ingredients and mix
7.
Once potatoes are well coated with the dry ingredients
pour on the olive oil and mix again
8.
Bake about 30 minutes
9.
Cook an additional 15 minutes or until
potatoes are soft or crunchy
Flounder:
1.
Wash fish and pat dry with a paper towel
2.
Combine salt, onion powder and garlic powder,
then sprinkle mixture on both sides of fish and set aside
3.
Combine blackening spice and spread it out on
a plate
4.
Press fish in the seasoning
5.
Heat a pan on high heat with olive oil (Make
sure pan and oil are hot before adding fish)
6.
Place fish in the pan
7.
Cook about 3 – 5 minutes on the first side
8.
Reduce heat to medium, flip fish over with a cook
another 2 – 3 minutes on the second side.
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30 carbs-Red Pepper Hummus
sandwich
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2
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Hummus:
7 oz garbanzo beans, drained ½ roasted red bell pepper ½ tsp salt 1/8 tsp cumin 1 Tbs lemon juice
1 clove garlic, crushed
Sandwich:
2 slices whole wheat bread
Sprouts
½ tomato sliced
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1.
Put beans into a blender or food processor
2.
Add remaining hummus ingredients and process
to a smooth consistency
3.
Spread hummus generously on both top and
bottom slices of bread
4.
Layer sprouts and tomato on bottom slice of
bread and cover with top slice
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20 carbs-Chickpea Curry
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3
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Sauce:
½ medium eggplant, chopped ½ Tbs curry powder dash of cayenne pepper 1 garlic clove ½ tsp cumin seeds ¼ cup water ½ tsp salt Chickpea Curry: 1 cup chickpeas, pre-cooked 1 cup chopped broccoli 1 medium tomato, chopped
½ sweet potato, chopped
1 Tbs olive oil |
Sauce:
1.
Blend all ingredients in a blender to a puree
Chickpea Curry:
1.
Sauté chickpeas in oil in a large skillet over
medium-high heat until chickpeas are golden
2.
Add broccoli, tomatoes and potatoes and sauté
for 10 minutes
3.
Pour sauce from blender over the mixture and
simmer for 10 more minutes
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10 carbs-Ginger Almond Nori
Roll Ups
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4
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Ginger Almond Pate:
1 Tbs ginger 1 clove garlic 1/2 tsp sea salt 1 cup almonds, dry 2 Tbs lemon juice ¼ cup filtered water
Nori Roll Ups:
2 Nori sheets
2 cups spinach ½ carrot, cut lengthwise 1 cup sprouts |
Ginger Almond Pate:
1.
Put
almonds in a blender or food processor
2.
Blend
on high until crumbs form, push down sides with fork and blend again
3.
Add
garlic, salt, lemon juice and water
4.
Blend
again on low until all ingredients are incorporated
Nori Roll Ups:
1.
Lay
Nori sheet flat and pile half of pate, 1 cup spinach, ¼ carrot and ½ cup
sprouts
2.
Roll
Nori up
3.
Repeat
for second Nori sheet
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5 carb snack-Tomato Cucumber Salad
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5
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1 medium tomato, diced
1 cucumber, chopped
1 Tbs olive oil
½ Tbs lemon juice
Sea salt
Black pepper
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1.
Mix
olive oil, lemon juice, salt and pepper to taste in small bowl
2.
Add
tomatoes and cucumbers and mix again
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Day 2
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Meal
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Meal
#
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Ingredients
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Directions
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40 carbs- Cajun Chicken Pasta
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6
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2 tablespoons olive oil
1 red bell pepper, chopped ¼ yellow onion, sliced 1 clove garlic, pressed 1 boneless, skinless chicken breast 1 tsp olive oil ½ medium tomato, chopped ½ cup chicken stock 1/8 tsp sea salt 1/8 tsp cayenne pepper 1/8 tsp paprika 1/8 tsp white pepper 1/8 tsp dried thyme 2 quarts water ¼ cup (2oz) dry (uncooked) whole wheat fettuccini 2 teaspoons chopped fresh parsley |
1.
Add 1 Tbs olive oil to a large skillet over
medium/high heat
2.
Sauté the bell peppers, onions, and garlic in
the oil for 8 to 10 minutes or until the vegetables begin to soften slightly
3.
As the vegetables are cooking, cut the chicken
breasts into bite- size pieces
4.
Prepare a medium-size pan over high heat with
the olive oil. When the pan is hot, add the chicken and cook, stirring, for 5
to 7 minutes or until the chicken shows no pink
5.
When the vegetables are soft (about 10 minutes)
add the chicken to the pan
6.
Add the tomatoes, chicken stock, salt, cayenne
pepper, paprika, white pepper, and thyme and continue to simmer for 10 to 12
minutes until it thickens
7.
In the meantime bring the water to a boil in a
large pot
8.
Cook the fettuccine in the boiling water until
done (about 10 to 12 minutes)
9.
When the noodles are done, drain them and add
the remaining tablespoon of oil
10. Add
the chicken and vegetable sauce over the pasta
11. Sprinkle
parsley on top of dish
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30 carbs-Vegetable and Sweet
Potato Curry
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7
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1 Tbs olive oil
1 medium yellow onion
1 clove garlic
1 large sweet potato peeled
and cut into chunks
1 carrot peeled and chopped
8 oz green peas fresh or
frozen
1 leek
1 zucchini
1” piece fresh ginger, peeled
and grated
½ tsp cumin
½ tsp coriander
1/8 tsp nutmeg
1 can coconut milk
2 tsp sea salt
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1.
In a medium saucepan with a lid sauté onions
and garlic in olive oil
2.
Add
the spices after 3 minutes, stirring constantly
3.
Add
the carrots, leeks and zucchini and mix well
4.
Add
fresh ginger
5.
Add
coconut milk stir well
6.
Place
lid on the pan and cook for 10 minutes
7.
Add
sweet potatoes and cook another 10 minutes
8.
Add
the peas and cook for about 3 minutes
9.
Add
salt
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20 carbs-Red Pepper and Corn
Salad
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8
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1 cup butter lettuce
1 cup red bell peppers, in stripes
½ cup sweet yellow corn
½ cup white beans (cooked)
¼ cup almond slices
¼ cup pumpkin seeds (roasted)
1 garlic clove, crushed 1 Tbs lemon juice 2 Tbs olive oil 1 tsp agave syrup
pinch cayenne pepper
¼ tsp sea salt black pepper
½ tsp Dijon mustard
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1.
Wash the lettuce and drain and put aside.
2.
In a small bowl mix olive oil, lemon juice,
syrup, cayenne pepper, garlic, mustard and sea salt and stir well, add pepper
generously to the taste
3.
Put lettuce in a large bowl; add bell pepper,
corn, beans almond slices and pumpkin seeds
4.
Add the dressing and mix well
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10 carbs-Edamame Burgers with
Asparagus
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9
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16oz frozen edamame beans
1 tablespoon raw tahini 2 tablespoons lemon juice 2 tsp sea salt 2 Tbs olive oil 1 medium yellow onion, finely chopped 2 cloves garlic, crushed 2 tablespoons coconut oil 1⁄2 red pepper, chopped into small cubes 1⁄2 green pepper, chopped into small cubes Large handful cilantro, freshly chopped
½ cup fresh asparagus
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1.
Lightly steam the edamame beans for 5 minutes
until defrosted.
2.
In a heavy pan, sauté́ onions, peppers and one
clove of garlic in the coconut oil on medium flame
3.
Place the edamame beans in a food processor
and add the other garlic clove, crushed, tahini, lemon, salt and olive oil
and blend until you have a paste.
4.
Put into a big bowl and mix in the other
ingredients, including the cilantro.
5.
Make into burgers and sauté́ gently in olive
oil
6.
Serve with steamed asparagus
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5 carb snack-Guacamole with
celery sticks
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10
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1 avocado
1 Tbs lime juice
¼ tsp salt
¼ tsp cumin
¼ tsp cayenne pepper
¼ red onion, chopped
4 celery stalks
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1.
Peel
skin off avocado and put avocado in bowl except for the pit
2.
Mash
avocado with a fork or hands
3.
Mix
all other ingredients with mashed avocado
4.
Let
sit at least an hour on counter
5.
Serve
with celery
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Day 3
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Meal
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Meal
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Ingredients
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Directions
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40 carbs-Chicken Marsala with
Spinach and Quinoa
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11
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1 chicken breast (sliced into
2-3 thin pieces)
6 Tbs olive oil (2 Tbs for
each piece of chicken)
1 cup buckwheat flour
1 Tbs olive oil
½ cup sliced white mushrooms
½ tsp garlic powder
½ tsp sea salt
¾ cup chicken broth
¼ cup marsala wine
1/8 cup cream
½ package frozen spinach
¼ cup quinoa
1 cup chicken broth
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1.
Dip
each piece of chicken in buckwheat flour then sauté in 2 Tbs olive oil on one
side for about 3 minutes, flip chicken over and sauté another 3 minutes,
repeat with each piece of chicken
2.
Preheat
oven to 350 degrees F
3.
Put
chicken aside in a baking dish
4.
Sauté
mushrooms in a pan over medium heat with olive oil, garlic powder and
salt until soft
5.
Add
the chicken broth and marsala wine to the mushrooms, turn heat up to high and
boil 2-3 minutes
6.
Add
cream and boil another 2 minutes
7.
Turn
heat to medium/low and cook for 5 minutes
8.
Pour
sauce over chicken and bake for 15-30 minutes in oven
9.
Add
the chicken stock and quinoa to a medium sauce pan bring to a simmer over
medium/low heat
10. Reduce the heat to low and simmer for 10-15
minutes until all the stock has been absorbed
11. Put frozen spinach in a microwave safe
container and cover cook on high 4 minutes, stir and cook another 3 minutes
12. Put quinoa, chicken and spinach on plate
together
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30 carbs-Pasta with Eggplant
Sauce
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12
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¼ cup (2oz) dry (uncooked) whole wheat pasta
½ fresh eggplant ½ fresh red bell pepper ½ medium-sized yellow onion 1 clove of garlic ½ tsp chili powder ½ cup vegetable stock ½ cup fresh basil
½ tsp sea salt
1 pinch of cayenne pepper olive oil |
1.
Boil water
2.
Cook the pasta following the directions on the
box
3.
Cut eggplant and bell pepper into cubes, and chop
the onion, garlic, chili and basil into small pieces.
4.
Heat some olive oil in pan and stir-fry onions
and garlic for a few minutes
5.
Add eggplant and pepper cubes as well as the
chili and stir-fry for another 2-3 minutes add vegetable stock to pan
6.
Simmer on low heat for about 10 minutes,
stirring occasionally
7.
Add the basil and season with cayenne pepper
and salt. Pour the sauce over the cooked pasta and serve immediately
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20 carbs-Grilled Cheese with
Pumpkin Tomato Soup
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13
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Soup:
2 cups filtered water
½ cup fresh tomatoes, peeled and diced 1 medium-sized sweet pumpkin 2 yellow onions ½ Tbs olive oil 1 tsp sea salt pinch of Cayenne pepper 1/8 cup fresh parsley
Grilled Cheese:
1 Tbs olive oil
1 slice whole wheat bread
2 slices Swiss cheese
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1.
Cut onions in small pieces and sauté with some
oil in a big pot
2.
Cut the pumpkin in half, then cut off the stem
and scoop out the seeds
3.
Scoop out the flesh and put it in the pot
4.
Add the tomatoes and the water and cook for
about 20 minutes
5.
While the soup is cooking heat a small frying
pan on medium heat
6.
Put olive oil in pan and dip both sides of
bread into the pan to cover the bread
7.
Put the bread aside and put 2 slices cheese on
the bread
8.
Put bread back into pan, cheese side up, and
cover for 1-2 minutes or until cheese melts
9.
Pour the soup into a food processor and mix
well for a few seconds
10. Season
with salt and cayenne pepper
11. Pour
into a bowl and garnish with fresh parsley
12. Eat
grilled cheese on side or dip into soup while eating
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10 carbs-Veggie Stir Fry
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14
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½ turnip, chopped
3 medium sized potatoes, cubed 1 cup vegetable broth ½ yellow onion, chopped
½ cup white beans (pre-cooked)
1 carrot, sliced 2 cups shredded cabbage ½ leek, sliced ½ Tbs olive oil ½ tsp thyme Sea salt
Black pepper to taste
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1.
Put olive oil in a frying pan on medium heat
add onions and cook until golden
2.
Add all the other vegetables, and stir in the
broth
3.
Cover and simmer 15 minutes on medium heat,
stirring occasionally
4.
Add thyme, salt and pepper to taste
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5 carb snack-broccoli with
cheese sauce
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15
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1 cup broccoli
½ cup shredded cheddar cheese
1/8 cup olive oil
¼ tsp salt
Pinch cayenne pepper
1 cup unsweetened almond milk
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1.
Cook
broccoli according to package
2.
Add
all other ingredients to a saucepan over medium/low heat
3.
Stir
until all ingredients are melted and incorporated
4.
Pour
over broccoli
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Day 4
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Meal
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Meal
#
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Ingredients
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Directions
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40 carbs-Quinoa Pasta with
Artichoke
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16
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¼ cup dry (uncooked) quinoa based pasta
½ cup frozen (pre-cooked) artichoke hearts
1 Tbs olive oil
¼ cup fresh tomatoes ½ medium-sized yellow onion 1 clove of garlic 1 Tbs pine nuts ½ cup vegetable stock 2 Tbs fresh basil ¼ tsp sea salt
pinch cayenne pepper
1Tbs olive oil |
1.
Heat artichoke hearts in a pan with olive oil
until warm and tender
2.
Boil water and cook pasta following packet
directions
3.
Meanwhile, cut tomatoes into cubes, and chop
the onion, garlic and basil into small pieces
4.
Heat 1 Tbs olive oil in pan and stir-fry pine
nuts, onions and garlic for 2-3 minutes
5.
Add tomatoes and the cooked artichoke hearts
and stir-fry for another 2 minutes
6.
Add
vegetable stock to pan
7.
Simmer on low heat for 2 more minutes,
stirring occasionally
8.
Add the basil and season with cayenne pepper
and salt
9.
Pour the sauce over the cooked pasta
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30 carbs-Chicken Francese
with Sweet Potato
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17
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1 egg, beaten
1 Tbs lemon juice
¼ cup almond flour
1/8 tsp garlic powder
1/8 tsp paprika
1 skinless, boneless chicken breast sliced thin
2 Tbs olive oil
½ cup chicken broth
1 Tbs lemon juice
2 slices lemon, for garnish
1 Tbs fresh parsley, for garnish
1 medium sweet potato
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1.
In a bowl, mix together the egg and juice of 1
Tbs lemon
2.
In another bowl mix together the flour, garlic
powder and paprika
3.
Dip chicken breast pieces in egg mixture, then
flour mixture
4.
Heat oil in a large skillet over medium heat
5.
Add chicken breasts and cook until golden on
each side (about 3-4 minutes on each side)
6.
Add chicken broth and 1 Tbs lemon juice on top
of chicken in skillet
7.
Reduce heat to medium low and let simmer for
about 8 minutes
8.
While chicken is cooking wash a sweet potato
with water and prick with a fork
9.
Wrap in paper towel and put in microwave on
high for 10 minutes
10. Place
on serving platter, and garnish with fresh lemon slices and parsley sprigs
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20 carbs-Egg white Veggie Omelet
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18
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4 egg whites
½ red pepper, cut into thin strips ½ zucchini, chopped ½ carrot, chopped ½ red onion, sliced into rings
1 Tbs Coconut oil
½ cup unsweetened coconut flakes
1 slice whole wheat toast
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1.
Chop all vegetables and put together in a bowl
2.
Beat egg whites in small bowl
3.
Heat a frying pan with 1 Tbs oil over a
medium/low flame
4.
Add coconut flakes and sauté for a few minutes
until they turn golden brown
5.
Add the egg whites and cook on pan a few
minutes
6.
Flip the eggs over and add all vegetables on
one side of eggs
7.
Turn eggs into an omelet and cook for another
2-3 minutes
8.
Serve with toast
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10 carbs-Cobb Salad
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19
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Salad:
1 chicken breast, cubed
1 Tbs olive oil
1 cup lettuce
1 egg (hard boiled)
½ cup crumbled blue cheese
½ tomato chopped
Dressing:
1 Tbs balsamic vinegar
2 Tbs olive oil
Sea salt
Black pepper
Basil (dried)
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1.
Place egg in cold water and boil
2.
Once boiling, remove from heat cover and let
sit 12 minutes
3.
Take egg out of pan and remove shell, cut into
pieces
4.
Sauté chicken about 8 minutes (until no pink)
in olive oil
5.
Assemble all salad ingredients
6.
Mix dressing ingredients together and pour
over salad
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5 carb snack-almonds and
blueberries
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20
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¼ cup fresh blueberries
½ cup sliced almonds
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1. Mix
blueberries and almond together
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Day 5
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Meal
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Meal
#
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Ingredients
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Directions
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40 carbs-Sesame Chicken and Broccoli
over Quinoa
|
21
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1 chicken breast, cubed
1 Tbs olive oil
1 cup broccoli, steamed
¼ cup quinoa
1 cup chicken broth
1 Tbs sesame seeds
Sesame sauce:
1/8 cup maple syrup
1 Tbs cornstarch
1/4 cup chicken broth
2 tablespoons water
1 tsp white vinegar
1 tsp soy sauce
1 tsp sesame oil
1/4 tsp chili powder
Pinch garlic powder
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1.
Sauté
chicken in frying pan with 1 Tbs olive oil until no longer pink (about 8-10
minutes)
2.
Set
chicken aside
3.
Add
the chicken stock and quinoa to a medium sauce pan bring to a simmer over
medium/low heat
4.
Reduce
the heat to low and simmer for 10-15 minutes until all the stock has been
absorbed (cook the sesame sauce while quinoa is cooking)
5.
In
a saucepan, mix together maple syrup and cornstarch
6.
Stir in chicken broth, water, vinegar, soy
sauce, sesame oil, chili paste, and garlic
7.
Bring to a boil over medium heat, stirring
constantly
8.
Reduce heat and add chicken to the pan simmer
5 minutes, add sesame seeds and mix well
9.
Pour chicken and sauce over quinoa and serve
with broccoli
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30 carbs-Minestrone Soup
|
22
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¼ cup of eggplant
¼ cup of sweet potato
¼ cup of zucchini
¼ cup of carrot
1/8 red onion
1 cloves of garlic
¼ cup of white beans
1 Tbs coconut oil
½ cup vegetable stock
1 handful of basil
½ cup of tomato juice (fresh or bought)
Sea salt
black pepper
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1.
Wash and cube the eggplant, potato and
zucchini and dice the carrot and onion
2.
In a large pot, gently sauté these ingredients
in the coconut oil for about 2 minutes
3.
Add the beans, vegetable stock and tomato
juice
4.
Bring this to a boil and then lower the heat
to simmer for 8-10 minutes
5.
Stir in the basil and season with salt and
pepper to taste
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20 carbs-Oatmeal Poached Egg
|
23
|
Oatmeal:
½ cup certified gluten free
oats
1 cup almond milk
Cinnamon
2-3 Stevia drops
Poached Eggs
2 eggs
Sea salt
Black pepper
|
1.
Mix oats and milk and microwave on high about
2 minutes (or according to package)
2.
Top with stevia and cinnamon to taste
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
3.
Season
with sea salt and black pepper
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10 carbs-Pomegranate Carrot
Salad with Chicken
|
24
|
1 chicken breast, cubed
1 Tbs olive oil
1/2 pomegranate
3 Tbs lemon juice 3 Tbs orange juice 1/2 Tbs olive oil ¾ cup carrots, grated 1 Tbs sesame seeds sea salt
Black pepper
|
1.
Sauté chicken about 8 minutes (until no pink)
in olive oil
2.
Cut pomegranate on the outside and get out
flesh and seeds
3.
In a salad bowl mix 1 Tbs lemon juice, 3 Tbs orange
juice, and oil with salt and pepper
4.
Add chicken, pomegranate and carrots and mix
well
5.
In a separate bowl, mix sesame seeds with
remaining lemon juice, 2 Tbs water and a little salt
6.
Combine everything and mix well
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5 carb snack-Mashed
Cauliflower
|
25
|
1 cup cauliflower
2 Tbs butter
Sea salt
2 Tbs Romano cheese
|
1.
Cook
cauliflower according to package
2.
Mash
with a fork like mashed potatoes
3.
Add
butter and salt to taste
4.
Top
with cheese
5.
Bake
in an oven safe dish on 400 degrees F for about 10 minutes or until cheese
browns
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Day 6
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Meal
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Meal
#
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Ingredients
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Directions
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40 carbs-Quinoa Pasta with
Broccoli
|
26
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¼ cup dry (uncooked) quinoa based pasta
2 Tbs olive oil 1 garlic clove, diced very small ½ white onion, cut in rings ½ red bell pepper, cut in stripes 1 cup broccoli florets 1 tomato, diced 1 carrot, sliced ½ Tbs lemon juice ½ tsp oregano ½ cup vegetable broth Sea salt
Black pepper
|
1.
Cut all your vegetables ready to cook
2.
Boil water in a pot and cook buckwheat pasta,
as well as broccoli (in a separate pot)
3.
Meanwhile in pan on medium flame heat 2 Tbs
olive oil
4.
Sauté onions and garlic until translucent,
stirring occasionally
5.
Take this mix out of the pan and put aside
6.
Put 2 Tbs olive oil in the same pan, and cook
veggies until tender in this order: carrots, bell pepper, and finally the
tomatoes
7.
Afterwards, add onions and broccoli (drained)
to the pan and season with lemon juice, oregano, vegetable broth and salt and
pepper
8.
Stir well, taste again, and distribute the
veggie-mix over your alkaline buckwheat pasta.
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30 carbs-Chicken Kebobs
|
27
|
Kebobs:
1 chicken breast, cubed
1 cup broccoli, broken into individual florets
1 sweet potato, cut into chunks
10 cherry tomatoes 1 small zucchini, sliced into chunky rounds 1 red onion cut into quarters 1 green pepper, sliced into chunky 2 inch pieces bamboo skewers (the thin ones)
Olive oil cooking spray
Sea salt
Marinade:
1 clove garlic, crushed
4 Tbs olive oil ½ Tbs fresh lime juice 1 Tbs thyme 1 tsp rosemary |
1.
Preheat oven to 400 degrees F
2.
In a bowl, add all the marinade ingredients
and mix well
3.
Add all the vegetables and chicken to the
marinade and mix well
4.
Let stand about 15-20 minutes for a further 20
minutes
5.
When ready, on a separate plate, assemble the
kebobs by skewing one of each food until you get to the top. Do this until
all the vegetables have been used up
6.
Line up the kebobs on a baking tray greased
with olive oil cooking spray
7.
Spray the kebobs with cooking spray and season
with salt
8.
Bake at 400 degrees for about 20 minutes
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|
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20 carbs-Ratatouille
|
28
|
1 tomato
1/8 cup sweet yellow corn
¼ large zucchini ¼ large eggplant ¼ green bell pepper ¼ big yellow onion 1 cloves of garlic ½ tsp thyme
½ tsp basil
½ tsp oregano
½ tsp marjoram
1 Tbs olive oil Pinch of sea salt Pinch of black pepper 1 cup of filtered water |
1.
Dice the tomatoes and pepper
2.
Slice the zucchini, eggplant, onion and garlic
in thin slices
3.
Heat olive oil in a pot (or wok) and sauté the
onions and the garlic for a couple of minutes
4.
Add the eggplant, corn, zucchini slices and
pepper
5.
Stir-fry for around 8 minutes
6.
Add the cup of water, the tomatoes and the
herbs, stir well and let cook for a few more minutes until the vegetables are
tender but not too soft
7.
Season to taste with salt and pepper
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|
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10 carbs-Lemon Garlic Filet
of Sole with asparagus
|
29
|
1 tilapia
fillet
1 clove garlic, finely chopped
1/2 tsp dried parsley
black pepper
2 Tbs lemon juice
2 tsp butter
Olive oil cooking spray
1 cup asparagus
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5 carb snack-Kale Chips
|
30
|
½ cup kale, stems removed and
leaves sliced into 2 inch pieces
1 Tbs olive oil
2 tsp lemon zest
Sea salt
|
1.
Preheat
oven to 375 degrees
2.
Toss
kale with oil and spread in a single layer on a baking dish
3.
Bake
about 10 minutes and toss kale
4.
Bake
another 5 minutes
5.
Sprinkle
with lemon zest and sea salt
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Day 7
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Meal
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Meal
#
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Ingredients
|
Directions
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40 carbs-Pancakes with Lemon
Cream and Eggs
|
31
|
Lemon Cream:
½ cup coconut milk
Grated zest of ½ lemon 1 Tbs lemon juice 4 drops stevia pinch of sea salt
Pancakes:
1 cup Buckwheat flour
½ Tbs baking soda 1/8 tsp sea salt 1 cup almond milk 2 Tbs coconut oil (melted)
Grated rind of ½ lemon
5 drops liquid stevia Additional oil for cooking
Scrambled Egg Whites:
2 egg whites
Olive oil cooking spray
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Lemon Cream:
1.
Mix all ingredients together in a blender and
pour into a bowl
2.
Set aside in fridge for
3.
When ready serve on top of each pancake
Pancakes:
1.
In a
medium bowl mix together the almond milk, egg and coconut oil
2.
Mix in
the buckwheat flour, and all other ingredients, 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
Scrambled Egg Whites:
1.
Heat
frying pan on medium heat
2.
Spray
with olive oil cooking spray
3.
Scramble
egg whites in a bowl
4.
Pour
into frying pan and cook for about 5 minutes, stirring constantly
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30 carbs-Quinoa Bean Burrito
Bowl
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32
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½ cup quinoa
2 ½ cups filtered water
½ Tbs olive oil
1/8 cup minced white onion
1 clove garlic, minced
1 can (15 oz) white beans
1/8 cup chopped fresh cilantro
1/8 tsp chili powder
Pinch of cayenne pepper
1/8 cup lime juice
1 cup shredded lettuce
Sea salt
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1.
Rinse
the quinoa thoroughly
2.
Pour quinoa
into a saucepan along with 2 cups of water
3.
Bring
the quinoa to a boil, then reduce heat to a low simmer
4.
Cover
the pot and let the quinoa simmer for about 20 minutes until it becomes
tender and all the liquid has been absorbed
5.
While
quinoa is cooking, heat 1 Tbs of oil in another saucepan over medium heat
6.
Pour
minced onion into the saucepan and sauté a few minutes until it softens and
begins to turn brown
7.
Add
the minced garlic to the pot and let it sauté for 1-2 minutes
8.
Add
the beans to the pot of onions along with ½ cup water, 2 Tbs cilantro, chili
powder and cayenne pepper
9.
Bring
the beans to a boil and then reduce heat to medium/low
10. Let the beans simmer for 15 minutes until
the liquid is mostly evaporated
11. Stir in half the lime juice and season with
salt to taste
12. When the quinoa is fully cooked, remove from
heat and fluff with a fork
13. Use the fork to mix in 2 Tbs of chopped
cilantro and the other half of the lime juice
14. Season with salt to taste.
15. Assemble your burrito bowls. Divide the
cilantro lime quinoa between four bowls
16. Top each portion of quinoa with 1/4 cup of
shredded lettuce
17. Top each portion of lettuce with simmered
black beans.
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20 carbs-Pesto Salmon with
Roasted Sweet Potatoes
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33
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Roasted Sweet Potatoes:
1/2 sweet potato, with skin
1 Tbs lemon juice
1/8 tsp sea salt
1/8 tsp basil (dried)
¼ tsp garlic powder
¼ teaspoon rosemary
1 Tbs olive oil
Olive oil cooking spray
Pesto Salmon:
1/8 cup thinly sliced almonds
1 boneless skinless salmon fillets
½ cup basil leaves (stems removed), tightly packed
1 Tbs lemon juice
1/8 tsp minced garlic
2 Tbs olive oil
Sea salt
Black pepper
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Roasted Sweet Potatoes:
1.
Preheat oven 450 degrees F
2.
Spray a cookie sheet with olive oil cooking
spray
3.
Wash potato in water
4.
Cut potatoes in half lengthwise then in half
again, lengthwise. Cut potatoes in approximately 1 inch cubes
5.
Place potatoes in a bowl then pour on the
lemon juice, mix thoroughly. Let the potatoes rest 5 minutes to absorb
the juice
6.
Add all dry ingredients and mix
7.
Once potatoes are well coated with the dry ingredients
pour on the olive oil and mix again
8.
Put in microwave on high for 5 minutes
9.
Bake about 20 minutes (tossing every 5
minutes)
Pesto Salmon:
1.
Preheat
oven to 450 degrees F. Spread out the sliced almonds in a small skillet in an
even layer. Heat the almonds over medium, stirring frequently, till they
became lightly toasted and aromatic. This will take a few minutes
2.
As
soon as they are ready, pour them out of the skillet and into a cool bowl to
stop browning and set aside
3.
Season
salmon fillets with salt and pepper
4.
In a
skillet, heat olive oil over high heat
5.
Add
the fillets to the skillet, top side down. Sear them on one side on high heat
for 3-4 minutes till a golden brown crust forms on the meat
6.
Flip
filets over and sear for another 3-4 minutes
7.
While
salmon is cooking, make almond pesto
8.
Take 2
Tbs toasted almonds and pulse them in the processor till they are finely
ground
9.
Add
the basil leaves and process till they're finely chopped. Scrape the sides of
the processor
10. Add the lemon juice, garlic, and a pinch of
salt
11. Process again till all ingredients are
chopped fine and well mixed
12. Scrape the sides of the processor. Secure
the lid and open the pouring spout. Turn the processor on and drizzle the
olive oil in very slowly through the pouring spout
13. Once the oil has been incorporated, scrape
the sides and process for a few more seconds till the pesto mixture is smooth
and creamy
14. Season the pesto with more salt to taste,
if desired and set the pesto aside
15. Spread pesto on top of salmon filet and top
with remaining almond slices
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10 carbs-Grilled Chicken,
Rawvioli and Mac Stuffing
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34
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Mac Stuffing:
1 Tbs olive oil ½ cup macadamia nuts 1 green onion, chopped 1 Tbs lime juice 1 clove garlic, crushed 2 tsp thyme 1 tsp rosemary 1⁄2 tsp sea salt black pepper
Rawvioli:
1 raw zucchini, thinly sliced
Grilled Chicken:
One chicken breast sliced thin
1 Tbs olive oil
Thyme
Rosemary
Sea salt
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1.
In a heavy pan, sauté́ onions and garlic in olive
oil until translucent and transfer to a food processor with the rest of the
ingredients
2.
Process until all the nuts are broken down and
a cream like consistency appears
3.
Take the rounds of the vegetables and spoon a
small teaspoon of the mixture onto half of the vegetable rounds and fold over
so as to create a sealed semi-circle
4.
Arrange on a plate and drizzle with olive oil,
salt and a little pepper
5.
Serve with grilled chicken
Grilled Chicken:
1.
Heat
grill pan on medium flame
2.
Mix
chicken with olive oil and spices in a bowl
3.
Grill
chicken on each side for about 3 minutes
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5 carb snack- Apples and
Almond Butter
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35
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¼ cup apples, chopped
2 Tbs almond butter
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1. Spread almond butter on apples
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