Low Carb Meal Plan

Ingredients

• Margarine (2 tsp)
• Whole Wheat Bread (1 slice)

Instructions

1. Place sliced bread into toaster and enjoy.

Ingredients

• Avocado (0.5 cup, pureed)
• Spinach (1 cup)
• Almond Milk (1 cup)

Instructions

1. Combine ingredients in a blender, blend untill smooth, and serve.

Ingredients

• Olive oil (1.5 tablespoon)
• Yellow Onion (78 g)
• Garlic (1.5 clove)
• Ground Beef (6 oz)
• Salt (1.5 dash)
• Chili Powder (0.75 tsp)
• Cumin (0.38 tsp, whole)
• Red Kidney Beans (0.38 cup)
• Canned Tomatoes (0.38 cup)
• Basil (0.75 tsp, leaves)

Instructions

1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
3. Add salt, chilli powder, cumin; stir another 10 seconds.
4. Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
5. Spoon chili into bowl and enjoy!

Ingredients

• Rice (118.5 g)
• Frozen Mixed Vegetables (90 g)
• Chicken Breast (63.75 g)
• Teriyaki sauce (2.25 tbsp)
• Canola Oil (0.75 tsp)

Instructions

1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
2. Heat oil in frying pan, and add frozen vegetables.
3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.

Ingredients

• Snow Pea (Peas in Pod) (100 g)

Instructions

1. Wash and enjoy.

Ingredients

• Plain Yogurt (170 g)

Instructions

Ingredients

• Pumpkin Seeds (30 g)

Instructions

Ingredients

• Plain Greek Yogurt (150 g)

Instructions

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Egg (2 large)

Instructions

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Olive Oil (0.5 tsp)
• Sour cream (2 tbsp)
• Red Wine Vinegar (1 tsp)
• Romaine Lettuce (1 cup shredded)
• Corn (50 g)
• Tomatoes (5 cherry)
• Chicken Thigh (100 g)
• Avocados (0.5 cup, cubes)
• Corn Taco Shell (1 shell)

Instructions

1. Make the dressing by combining the oil, sour cream and vinegar. Keep in the fridge.
2. Put the lettuce, corn, tomatoes and chicken in a bowl. Stir the lime juice into the avocado and put on top. Add dressing and scatter the taco shell over salad to serve.

Ingredients

• Broccoli (75 g)

Instructions

1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Ingredients

• Deli Turkey Breast (3 slice)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)

Instructions

1. Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slize.
2. Lay four slices of turkey breast on one slice of bread. Place the other slice of bread on top, cut in half, and enjoy.

Ingredients

• Cottage Cheese (0.75 cup (not packed))

Instructions

Ingredients

• Peanuts (45 g)

Instructions

Ingredients

• Cucumber (0.5 cup slices)

Instructions

Ingredients

• Carrots (63.75 g)

Instructions

Ingredients

• Plain Greek Yogurt (112.5 g)

Instructions

Ingredients

• Protein Powder (24 g)
• Water (0.19 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Peanut Butter (2 tablespoon)
• Almond Milk (1 cup)
• Avocados (0.5 cup, cubes)
• Cocoa Powder (1 tablespoon ghirardelli label 2011)
• Imitation Vanilla Extract (1 tsp)

Instructions

1. Add all ingredients to blender and blend until smooth.

Ingredients

• Deli Turkey Breast (3 slice)
• Whole Wheat Bread (2 slice)
• Light Mayonnaise (1 tablespoon)

Instructions

1. Lay two slices of bread on tabletop, spread approximately 1/2 tbsp on each slize.
2. Lay four slices of turkey breast on one slice of bread. Place the other slice of bread on top, cut in half, and enjoy.

Ingredients

• Cottage Cheese (1 cup (not packed))

Instructions

Ingredients

• Chicken Breast (75 g)
• Corn (75 g)
• Tomatoes (75 g)
• Avocados (100 g)
• Onions (15 g)
• Romaine Lettuce (50 g)
• Vinaigrette (20 g)

Instructions

1. In a bowl, combine lettuce, cherry tomatoes, onion, corn and avocado.
2. Drizzle vinaigrette and toss the salad.
3. Slice or chop grilled chicken breasts, and add it on top of the salad

Ingredients

• Mushrooms (70 g)

Instructions

1. Heat a pan over medium heat, and add some cooking oil. If you want your mushrooms to brown, you'll want a larger pan.
2. Clean the mushrooms and dry them well. Slice into the size of piece that you prefer, whether it's sliced, whole, halved, etc.
3. Once the pan is heated, add the mushrooms to the pan. If you want to get some browning on them, make sure you leave space between them, and move them as little as possible.
4. Once the mushrooms look to be browned on one side (happens around when the water released has evaporated), turn them over and leave until the over side is browned too.
5. Once they are cooked to a doneness you like, season with salt and pepper, and serve.

Ingredients

• Plain Greek Yogurt (150 g)

Instructions

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Strawberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Mixed Nuts (30 g)

Instructions

Ingredients

• Egg (2 large)

Instructions

Ingredients

• Low Fat Vanilla Greek Yogurt (112.5 g)

Instructions

Ingredients

• Post Raisin Bran Cereal (45 g)
• Skim Milk (0.75 cup)

Instructions

1. Add cereal and milk to a bowl

Ingredients

• Rice (118.5 g)
• Frozen Mixed Vegetables (90 g)
• Chicken Breast (63.75 g)
• Teriyaki sauce (2.25 tbsp)
• Canola Oil (0.75 tsp)

Instructions

1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
2. Heat oil in frying pan, and add frozen vegetables.
3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Beef Top Loin Steak (225 g)
• Canola Oil (1.5 tsp)

Instructions

1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
2. Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
3. Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
4. Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
5. Remove from oven and let stand for 10 minutes.

Ingredients

• String Beans (85 g)

Instructions

1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
3. Add salt and pepper for taste.

Ingredients

• Plain Greek Yogurt (150 g)

Instructions

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Walnuts (30 g)

Instructions

Ingredients

• Berries (85 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Avocado (0.5 cup, pureed)
• Spinach (1 cup)
• Almond Milk (1 cup)

Instructions

1. Combine ingredients in a blender, blend untill smooth, and serve.

Ingredients

• Rice (118.5 g)
• Frozen Mixed Vegetables (90 g)
• Chicken Breast (63.75 g)
• Teriyaki sauce (2.25 tbsp)
• Canola Oil (0.75 tsp)

Instructions

1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
2. Heat oil in frying pan, and add frozen vegetables.
3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.

Ingredients

• Beef Top Loin Steak (225 g)
• Canola Oil (1.5 tsp)

Instructions

1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
2. Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
3. Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
4. Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
5. Remove from oven and let stand for 10 minutes.

Ingredients

• String Beans (85 g)

Instructions

1. Place green beans into a skillet. Add 1/4 a cup of water and bring to a boil. Cover skillet and let cook for three minutes.
2. Add one tsp of butter and let cook for one minute or until beans are cripsy.
3. Add salt and pepper for taste.

Ingredients

• Plain Greek Yogurt (150 g)

Instructions

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Plain Yogurt (170 g)

Instructions

Ingredients

• Pumpkin Seeds (30 g)

Instructions

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Peanut Butter (1.5 tablespoon)
• Almond Milk (0.75 cup)
• Avocados (0.38 cup, cubes)
• Cocoa Powder (0.75 tablespoon ghirardelli label 2011)
• Imitation Vanilla Extract (0.75 tsp)

Instructions

1. Add all ingredients to blender and blend until smooth.

Ingredients

• Olive oil (1.5 tablespoon)
• Yellow Onion (78 g)
• Garlic (1.5 clove)
• Ground Beef (6 oz)
• Salt (1.5 dash)
• Chili Powder (0.75 tsp)
• Cumin (0.38 tsp, whole)
• Red Kidney Beans (0.38 cup)
• Canned Tomatoes (0.38 cup)
• Basil (0.75 tsp, leaves)

Instructions

1. Add oil a 10-inch skillet over medium heat. Add onions and cook, stirring occasionally. Stir in garlic and cook an additional 1 minute.
2. Add ground beef to skillet and break up with a spatula. Stir occasionally and cook until no longer pink, roughly 8 minutes.
3. Add salt, chilli powder, cumin; stir another 10 seconds.
4. Add beans, tomatoes and basil, then bring mixture to a boil over high heat. Once boiling, reduce the heat to a simmer on low and cook for 10 minutes.
5. Spoon chili into bowl and enjoy!

Ingredients

• Edamame (85 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Whole Wheat Bread (1 slice)
• Peanut Butter (1 tablespoon)

Instructions

Ingredients

• Plain Yogurt (170 g)

Instructions

Ingredients

• Plain Greek Yogurt (150 g)

Instructions

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Hummus (3 tbsp)

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Cauliflower (100 g)

Instructions

Ingredients

• Onions (50 g)
• Egg (2 large)
• Salt (1 dash)
• Cheese (28 g)
• Black Pepper (1 dash)
• Red Peppers (100 g)
• Skim Milk (15 g)

Instructions

1. Chop onion and bell pepper while heating the skillet.
2. Cook the onion and bell pepper in skillet until tender. Shred the cheese, and beat the eggs with milk, salt and pepper.
3. Remove the vegetables from the skillet. Add the egg mixture to skillet and cook for 1-2 mins.
4. Tip the pan to let uncooked part of eggs flow toward edges to cook. Continue until cooked through.
5. Sprinkle cheese over omelet and add vegetable mixture. Cook until cheese melts.

Ingredients

• Skim Milk (250 g)

Instructions

1. Pour milk into glass and enjoy.

Ingredients

• Chicken Breast (90 g)
• Lime Juice (14 g)
• Chili Powder (0.25 tsp)
• Garlic (0.5 clove)
• Olive oil (0.5 tsp)
• Tortilla (1 tortilla, medium (approx 6" dia))
• Avocado (75 g)
• Cilantro (Coriander) (1 sprigs)

Instructions

1. Thinly slice chicken breast. Mix with lime juice, chilli powder and garlic.
2. Heat the oil in a non-stick frying pan then fry the chicken for a couple of minutes. Meanwhile, warm the wraps following the pack instructions, or over a propane stove burner, flipping after a few seconds.
3. Squash half an avocado onto each wrap, add the peppers to the pan and warm them through the pile onto the wraps with the chicken. Sprinkle on some coriander. Roll up, cut in half and enjoy!

Ingredients

• Cucumber (0.38 cup slices)
• Olives (0.19 cup, sliced or chopped)
• Onions (0.19 cup, chopped)
• Feta Cheese (0.19 cup, crumbled)
• Vinaigrette (0.75 tablespoon)

Instructions

1. Slice ingredients into bite size chunks and combine in a bowl and serve.

Ingredients

• Rice (118.5 g)
• Frozen Mixed Vegetables (90 g)
• Chicken Breast (63.75 g)
• Teriyaki sauce (2.25 tbsp)
• Canola Oil (0.75 tsp)

Instructions

1. Cook rice and chicken breast. Slice cooked chicken breast into strips.
2. Heat oil in frying pan, and add frozen vegetables.
3. Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.

Ingredients

• Whole Wheat Crackers (6 cracker)
• Cheese (3 cracker-size slice)

Instructions

1. Slice or chop cheese into cubes. Place on top of cracker and enjoy.

Ingredients

• Red Peppers (85 g)

Instructions

1. Wash, slice or chop and enjoy.

Ingredients

• Plain Greek Yogurt (225 g)

Instructions

Ingredients

• Protein Powder (48 g)
• Water (0.38 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.