Your Meal Plan

2018-06-28 to 2018-07-05
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Thursday, June 28
1973 Calories • 52g Carbs (18g Fiber) • 122g Fat • 165g Protein

BREAKFAST 748 Cal • 31g Carbs (9g Fiber) • 39g Fat • 66g Protein

Cinnamon Flax Shake Ingredients for 2 serving:

2 serving • 476 Cal
Directions | Full Recipe
2 tbsp, whole Flaxseed (21 g)
2 scoop (30g) Whey protein powder
(60 g)
1 tsp Cinnamon (2.6 g)
2 cup Almond milk (480 g)
1 cup Ice cubes (237 g)

Microwave Poached Eggs Ingredients for 1 serving:

1 serving • 72 Cal 1 large Egg (50 g)
Directions | Full Recipe 0.13 tsp Vinegar (0.7 g)
1/3 cup Water (78 g)

Bacon Ingredients for 4 strips:

4 strips • 200 Cal 4 strip Bacon (48 g)
Directions | Full Recipe

LUNCH 659 Cal • 3g Carbs (2g Fiber) • 41g Fat • 64g Protein

Bacon Wrapped Guacamole Ingredients for 1 serving:

Stuffed Chicken 1 breast, bone removed Chicken
1 serving • 659 Cal breast (290 g)

Directions | Full Recipe 1/4 dash Salt (0.1 g)

1/4 dash Pepper (0 g)
2 Tbsp Classic Guacamole (30 g)
2 strip Bacon (24 g)

DINNER 566 Cal • 18g Carbs (7g Fiber) • 41g Fat • 35g Protein

Roasted Salmon Ingredients for 1 serving:

1 serving • 242 Cal 5 oz Atlantic salmon (142 g)
Directions | Full Recipe 1 tsp Olive oil (4.5 g)
1/2 tsp, leaves Tarragon (0.3 g)
1/2 tbsp chopped Chives (1.5 g)
 Garlic Roasted Brussell Sprouts Ingredients for 2 serving:
2 serving • 323 Cal 2 cup Brussels sprouts (176 g)
Directions | Full Recipe 2 cloves, minced Garlic (6 g)
2 tbsp Olive oil (27 g)

Friday, June 29
1919 Calories • 39g Carbs (11g Fiber) • 119g Fat • 171g Protein

BREAKFAST 1021 Cal • 30g Carbs (9g Fiber) • 75g Fat • 58g Protein

Cinnamon Flax Shake Ingredients for 2 serving:

2 serving • 476 Cal
Directions | Full Recipe
2 tbsp, whole Flaxseed (21 g)
2 scoop (30g) Whey protein powder
(60 g)
1 tsp Cinnamon (2.6 g)
2 cup Almond milk (480 g)
1 cup Ice cubes (237 g)

Keto Coffee Ingredients for 2 serving:

2 serving • 444 Cal 20 fl oz Coffee (592 g)
Directions | Full Recipe 2 tbsp Butter (28 g)
2 tbsp Coconut oil (27 g)

Bacon Ingredients for 2 strips:

2 strips • 100 Cal 2 strip Bacon (24 g)
Directions | Full Recipe

LUNCH 240 Cal • 6g Carbs (0g Fiber) • 2g Fat • 49g Protein

Iced Coffee Protein Shake Ingredients for 2 serving:

2 serving • 240 Cal 4 cup (8 fl oz) Coffee (948 g)
Directions | Full Recipe 2 scoop (30g) Whey protein powder
(60 g)
2 cup Ice cubes (474 g)

DINNER 659 Cal • 3g Carbs (2g Fiber) • 41g Fat • 64g Protein

Bacon Wrapped Guacamole Ingredients for 2 serving (eat 1

Stuffed Chicken
1 serving • 659 Cal
Directions | Full Recipe
serving now, save 1 serving for
leftovers):
2 breast, bone removed Chicken
breast (580 g)
1/2 dash Salt (0.2 g)
1/2 dash Pepper (0.1 g)
4 Tbsp Classic Guacamole (60 g)
4 strip Bacon (48 g)
Saturday, June 30
1892 Calories • 36g Carbs (12g Fiber) • 118g Fat • 172g Protein

BREAKFAST 776 Cal • 20g Carbs (8g Fiber) • 51g Fat • 65g Protein

Spinach and Mushroom Ingredients for 2 serving:

Breakfast Scramble
2 serving • 384 Cal
Directions | Full Recipe
2 tsp Coconut oil (9 g)
2 cloves, minced Garlic (6 g)
2 cup, pieces or slices Mushrooms
(140 g)
2 cup Egg white (486 g)
2 cup Spinach (60 g)

Pecans Ingredients for 2 ounce:

2 ounce • 392 Cal 2 oz (19 halves per) Pecans (57 g)
Directions | Full Recipe

LUNCH 659 Cal • 3g Carbs (2g Fiber) • 41g Fat • 64g Protein

Bacon Wrapped Guacamole Leftovers, eat 1 serving

Stuffed Chicken
1 serving • 659 Cal
Directions | Full Recipe

DINNER 457 Cal • 12g Carbs (2g Fiber) • 25g Fat • 43g Protein

Plum Mustard Pork Chops Ingredients for 1 serving:

1 serving • 377 Cal
Directions | Full Recipe
1 chop without refuse (Yield from 1
raw ch Pork loin, center loin (chops)
(199 g)
0.063 tsp Salt (0.4 g)
0.063 tsp Pepper (0.1 g)
0.063 cup Plum sauce (19 g)
1 tsp or 1 packet Mustard (5 g)

Garlic Kale Ingredients for 1 serving:

1 serving • 81 Cal 1/2 cup, chopped Kale (34 g)
Directions | Full Recipe 1/2 tbsp Olive oil (6.8 g)
1 cloves, minced Garlic (3 g)

Monday, July 2
1717 Calories • 38g Carbs (15g Fiber) • 122g Fat • 124g Protein

BREAKFAST 392 Cal • 8g Carbs (5g Fiber) • 41g Fat • 5g Protein

Pecans Ingredients for 2 ounce:

2 ounce • 392 Cal 2 oz (19 halves per) Pecans (57 g)
Directions | Full Recipe

LUNCH 745 Cal • 8g Carbs (2g Fiber) • 48g Fat • 67g Protein
 Rosemary Trout with Cherry-
Tomato Sauce
2 serving • 745 Cal
Directions | Full Recipe
DINNER 581 Cal • 22g Carbs (8g Fiber) • 33g Fat • 52g Protein
Plum Mustard Pork Chops
1 serving • 377 Cal
Directions | Full Recipe
Spinach Recipe
2 serving • 204 Cal
Directions | Full Recipe
Tuesday, July 3
2034 Calories • 34g Carbs (14g Fiber) • 138g Fat • 164g Protein
BREAKFAST 630 Cal • 23g Carbs (10g Fiber) • 49g Fat • 32g Protein
Cinnamon Flax Shake
1 serving • 238 Cal
Directions | Full Recipe
Pecans
2 ounce • 392 Cal
Directions | Full Recipe
LUNCH 745 Cal • 8g Carbs (2g Fiber) • 48g Fat • 67g Protein
Rosemary Trout with Cherry-
Tomato Sauce
2 serving • 745 Cal
Directions | Full Recipe
Ingredients for 2 serving:
1 tsp Rosemary (0.7 g)
2 tbsp Olive oil (27 g)
1 cup cherry tomatoes Tomatoes
(149 g)
1/2 tbsp chopped Shallots (5 g)
1/2 dash Salt (0.2 g)
1/2 tbsp Balsamic vinegar (8 g)
4 fillet Trout (316 g)
Ingredients for 1 serving:
1 chop without refuse (Yield from 1
raw ch Pork loin, center loin (chops)
(199 g)
0.063 tsp Salt (0.4 g)
0.063 tsp Pepper (0.1 g)
0.063 cup Plum sauce (19 g)
1 tsp or 1 packet Mustard (5 g)
Ingredients for 2 serving:
1 tbsp Olive oil (14 g)
1 1/2 clove Garlic (4.5 g)
1/2 dash Salt (0.2 g)
1 bunch Spinach (340 g)
Ingredients for 1 serving:
1 tbsp, whole Flaxseed (10 g)
1 scoop (30g) Whey protein powder
(30 g)
1/2 tsp Cinnamon (1.3 g)
1 cup Almond milk (240 g)
1/2 cup Ice cubes (119 g)
Ingredients for 2 ounce:
2 oz (19 halves per) Pecans (57 g)
Ingredients for 2 serving:
1 tsp Rosemary (0.7 g)
2 tbsp Olive oil (27 g)
1 cup cherry tomatoes Tomatoes
(149 g)
1/2 tbsp chopped Shallots (5 g)
1/2 dash Salt (0.2 g)
1/2 tbsp Balsamic vinegar (8 g)
4 fillet Trout (316 g)
DINNER 659 Cal • 3g Carbs (2g Fiber) • 41g Fat • 64g Protein

Bacon Wrapped Guacamole Ingredients for 3 serving (eat 1

Stuffed Chicken
1 serving • 659 Cal
Directions | Full Recipe
serving now, save 2 serving for
leftovers):
3 breast, bone removed Chicken
breast (870 g)
3/4 dash Salt (0.3 g)
3/4 dash Pepper (0.1 g)
6 Tbsp Classic Guacamole (90 g)
6 strip Bacon (72 g)

Wednesday, July 4
1952 Calories • 37g Carbs (12g Fiber) • 131g Fat • 153g Protein

BREAKFAST 920 Cal • 30g Carbs (9g Fiber) • 66g Fat • 55g Protein

Cinnamon Flax Shake Ingredients for 2 serving:

2 serving • 476 Cal
Directions | Full Recipe
2 tbsp, whole Flaxseed (21 g)
2 scoop (30g) Whey protein powder
(60 g)
1 tsp Cinnamon (2.6 g)
2 cup Almond milk (480 g)
1 cup Ice cubes (237 g)

Keto Coffee Ingredients for 2 serving:

2 serving • 444 Cal 20 fl oz Coffee (592 g)
Directions | Full Recipe 2 tbsp Butter (28 g)
2 tbsp Coconut oil (27 g)

LUNCH 659 Cal • 3g Carbs (2g Fiber) • 41g Fat • 64g Protein

Bacon Wrapped Guacamole Leftovers, eat 1 serving

Stuffed Chicken
1 serving • 659 Cal
Directions | Full Recipe

DINNER 372 Cal • 4g Carbs (1g Fiber) • 24g Fat • 34g Protein

Rosemary Trout with Cherry- Ingredients for 1 serving:

Tomato Sauce
1 serving • 372 Cal
Directions | Full Recipe
1/2 tsp Rosemary (0.3 g)
1 tbsp Olive oil (14 g)
1/2 cup cherry tomatoes Tomatoes
(75 g)
1/4 tbsp chopped Shallots (2.5 g)
1/4 dash Salt (0.1 g)
1/4 tbsp Balsamic vinegar (4 g)
2 fillet Trout (158 g)
Thursday, July 5
1838 Calories • 38g Carbs (15g Fiber) • 112g Fat • 171g Protein

BREAKFAST 580 Cal • 16g Carbs (6g Fiber) • 31g Fat • 62g Protein

Spinach and Mushroom Ingredients for 2 serving:

Breakfast Scramble
2 serving • 384 Cal
Directions | Full Recipe
2 tsp Coconut oil (9 g)
2 cloves, minced Garlic (6 g)
2 cup, pieces or slices Mushrooms
(140 g)
2 cup Egg white (486 g)
2 cup Spinach (60 g)

Pecans Ingredients for 1 ounce:

1 ounce • 196 Cal 1 oz (19 halves per) Pecans (28 g)
Directions | Full Recipe

LUNCH 659 Cal • 3g Carbs (2g Fiber) • 41g Fat • 64g Protein

Bacon Wrapped Guacamole Leftovers, eat 1 serving

Stuffed Chicken
1 serving • 659 Cal
Directions | Full Recipe

DINNER 600 Cal • 19g Carbs (7g Fiber) • 40g Fat • 45g Protein

Baked Salmon with Almond Ingredients for 2 serving:

Parsley Salad
2 serving • 439 Cal
Directions | Full Recipe
6 oz Pink salmon (170 g)
1/2 dash Salt (0.2 g)
1/2 dash Pepper (0.1 g)
1/2 shallot (medium) Shallots (21 g)
1/2 tbsp Red wine vinegar (7.4 g)
1 tbsp, drained Capers (9 g)
1/2 cup Parsley (30 g)
1/4 cup, sliced Almonds (23 g)
1/2 tbsp Olive oil (6.8 g)

Garlic Kale Ingredients for 2 serving:

2 serving • 161 Cal 1 cup, chopped Kale (67 g)
Directions | Full Recipe 1 tbsp Olive oil (14 g)
2 cloves, minced Garlic (6 g)

Recipe directions

Cinnamon Flax Shake

Directions are for original recipe of 1 serving
1. Combine all ingredients in a blender and pulse until smooth. Enjoy!
Microwave Poached Eggs
Directions are for original recipe of 1 serving
1. Add the water and white vinegar to a 6 ounce custard cup.
2. Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with
plastic wrap.
3. Place in microwave and cook for 1 minute or until desired doneness.
4. You may need to experiment with cooking times based on the wattage of your
microwave and taste preference.
5. Immediately remove egg from hot water with a slotted spoon as it will continue
to cook.
6. Serve with salt and pepper to taste.

Bacon
Directions are for original recipe of 4 strips
1. Cook bacon in a skillet over medium to medium-high heat until browned and
crisp, turning to brown evenly.
2. Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave
at about 50-60 seconds per strip.

Bacon Wrapped Guacamole Stuffed Chicken

Directions are for original recipe of 4 serving
1. Lay the chicken flat, season the outside with salt and pepper, spread 1/4 of the
guacamole on each of the chicken breasts; wrap each in 2 slices of bacon
2. Grill over indirect medium heat, with the lid down, until the bacon is crispy and
the chicken is cooked (160 degrees F to 165 degrees F), about 20-30 minutes, or
bake in a preheated 400 degrees F on a wire rack on a baking pan until cooked,
about 20-30 minutes, turning the oven to broil for the last few minutes to ensure
that the bacon is crispy.
3. Enjoy!

Roasted Salmon
Directions are for original recipe of 1 serving
1. PREPARATION: Chop chives.
2. Preheat oven to 425°F.
3. Rub salmon all over with 1 teaspoon oil and season with salt and pepper. Roast,
skin side down, on a foil-lined baking sheet in upper third of oven until fish is just
cooked through, about 12 minutes. Cut salmon in half crosswise, then lift flesh from
skin with a metal spatula and transfer to a plate. Discard skin, then drizzle salmon
with oil and sprinkle with herbs.

Garlic Roasted Brussell Sprouts

Directions are for original recipe of 1 serving
1. Cut sprouts in half and place in boiling water for 3 minutes.
2. Remove and dry on paper towels, removing as much moisture as possible
3. Heat oil in a skillet over medium heat. Add sprouts face down, and cook until one
side is brown, then turn.
4. Add minced garlic, and cook until garlic is soft and sprouts are browned.
Keto Coffee
Directions are for original recipe of 1 serving
1. Grind and brew coffee in french press or coffee machine. While coffee is brewing,
place butter and coconut oil into coffee cup(s).
2. Pour coffee into cup(s) with butter and oil, and wait 1 minute for them to dissolve
partially. Stir to mix butter and oil into coffee, wait 1 more minute or until fully
dissolved. Serve immediately, stirring when necessary as oil and fat separate.
Enjoy!

Iced Coffee Protein Shake

Directions are for original recipe of 1 serving
1. Brew coffee and cool. Combine all ingredients in a blender and pulse until
smooth. Enjoy!

Spinach and Mushroom Breakfast Scramble

Directions are for original recipe of 1 serving
1. Add coconut oil, garlic, and mushrooms to pan over medium heat.
2. Once mushrooms are slightly softened, add egg whites and mix well. When egg
whites are almost cooked, add spinach and stir until spinach is wilted. Serve
immediately and enjoy.

Plum Mustard Pork Chops

Directions are for original recipe of 4 serving
1. Spray a 10-inch nonstick skillet with cooking spray and place over medium-high
heat. Rub the pork chops with the salt and pepper and place in skillet. Cook for 3
minutes on each side, until no longer pink in the center.
2. In a small mixing bowl, mix the plum sauce and mustard. Spoon on top of the
pork and serve.
3. Excerpt From: Michael Matthews. “The Shredded Chef.” iBooks.
https://itun.es/ca/V7n-F.l

Garlic Kale
Directions are for original recipe of 4 serving
1. Tear the kale leaves into bite-size pieces from the thick stems; discard the
stems.
2. Heat the olive oil in a large pot over medium heat. Cook and stir the garlic in the
hot oil until softened, about 2 minutes. Add the kale and continue cooking and
stirring until the kale is bright green and wilted, about 5 minutes more.

Rosemary Trout with Cherry-Tomato Sauce

Directions are for original recipe of 4 serving
1. PREPARATION: Halve tomatoes. Chop shallot, rosemary.
2. Mix tomatoes, shallot, vinegar, and chopped rosemary in bowl. Stir in 1
tablespoon oil. Season sauce with salt and pepper.
3. Open trout like book on work surface. Sprinkle with coarse salt and pepper. Place
2 rosemary sprigs on each; fold over to close.
4. Divide 3 tablespoons oil between 2 large nonstick skillets. Place over medium-
high heat. Add 2 trout to each skillet. Cook trout until brown outside and just
opaque in center, about 4 minutes per side. Transfer to plates. Spoon sauce
alongside.
Spinach Recipe
Directions are for original recipe of 4 serving
1. Cut off the thick stems of the spinach and discard. Clean the spinach by filling up
your sink with water and soaking the spinach to loosen any sand or dirt. Drain the
spinach and then repeat soaking and draining. Put the spinach in a salad spinner to
remove any excess moisture.
2. Heat 2 tbsp. olive oil in a large skillet on medium-high heat. Add the garlic and
saut for about 1 minute or until the garlic is just beginning to brown and become
fragrant.
3. Add the spinach to the pan, packing it down a bit if you need to with your hand.
Use a couple spatulas to lift the spinach and turn it over in the pan so that you coat
more of it with the olive oil and garlic. Do this a couple of times. Cover the pan and
cook for 1 minute. Uncover and turn the spinach over again. Cover the pan and
cook for an additional minute.
4. After 2 minutes of covered cooking the spinach should be completely wilted.
Remove from heat. Drain any excess moisture from the pan. Add a little more olive
oil, sprinkle with salt to taste. Serve immediately.

Baked Salmon with Almond Parsley Salad

Directions are for original recipe of 4 serving
1. Preheat the oven to 450 degrees F.
2. Season salmon with salt and pepper. Place salmon, skin side down, on a non-
stick baking sheet or in a non-stick pan with an oven-proof handle. Bake until
salmon is cooked through, about 12 to 15 minutes. Serve with the Toasted Almond
Parsley Salad and squash, if desired.
3. Toasted Almond Parsley Salad: Mince the shallot and add to a small bowl. Pour
the vinegar over the shallots and add a pinch of salt. Let sit for 30 minutes. Roughly
chop the capers, parsley, and almonds and add to the shallots. Add the olive oil,
tasting as you go. Mix again and adjust the seasonings.
4. Serve and enjoy!

Grocery List
From 2018-06-28 to 2018-07-05

V E G E TA B L E S
Mushrooms 3 cup, whole (288 g)
White, raw

Chives 1/2 tbsp chopped (1.5 g)

Raw

Spinach 15 1/3 cup (460 g)

Raw

Garlic 10 1/2 clove (32 g)

Raw

Brussels sprouts 2 cup (176 g)

Raw

Shallots 1 shallot (medium) (43

g)
Raw
 Tomatoes 3 1/4 medium whole (2-
3/5" dia) (400 g)
Red, ripe, raw, year round average

Parsley 8 tbsp (30 g)

Raw

Kale 1 1/2 cup, chopped (101

g)
Raw

D A I RY P R O D U C T S
Egg white 24 1/3 egg white
(separated from yolk)
Raw, fresh eggs
(973 g)

Whey protein powder 9 scoop (30g) (270 g)

Gold Standard, Any flavor, 100% whey protein

Egg 1 large (50 g)

Whole, fresh eggs

Butter 4 tbsp (57 g)

Unsalted

B E V E RA G E S
Coffee 4 cup (8 fl oz) (948 g)

Brewed from grounds, prepared with tap water,

decaffeinated

Coffee 5 cup (8 fl oz) (1.19 kg)

Brewed from grounds, prepared with tap water

Ice cubes 58 3/4 cube (1.3 kg)

Frozen water

Water 1/3 cup (79 g)

Plain, clean water

P O U LT RY P R O D U C T S
Chicken breast 12 half breast (fillet)
(1.74 kg)
Broilers or fryers, meat and skin, raw

PORK PRODUCTS
Bacon 7 2/3 oz (217 g)
Raw, cured pork

Pork loin, center loin (chops) 2 chop without refuse

(Yield from 1 raw ch (398
Fresh, bone-in, separable lean and fat, raw
g)

SEAFOOD
Atlantic salmon 5 oz (142 g)

Fish, wild, raw

Pink salmon 6 oz (170 g)

Fish, raw
 Trout 28 oz (794 g)

Fish, mixed species, raw

SPICES AND HERBS

Pepper 1/4 tbsp (1.6 g)

Spices, black

Tarragon 1/4 tbsp, leaves (0.45 g)

Spices, dried

Salt 1/4 tbsp (4.5 g)

Table

Cinnamon 1 1/4 tbsp (9.8 g)

Spices, ground

Mustard 2/3 tbsp (10 g)

Prepared, yellow

Vinegar 1/4 cup (60 g)

Cider

Capers 1 tbsp, drained (9 g)

Canned

Rosemary 1 1/4 tbsp (2.13 g)

Fresh

Red wine vinegar 1/4 cup (60 g)

Balsamic vinegar 1/4 cup (64 g)

SOUPS AND SAUCES

Plum sauce 2 1/4 tbsp (43 g)

Ready-to-serve

NUT AND SEED PRODUCTS

Almonds 1/4 cup, whole (36 g)
Nuts, raw

Pecans 2 1/4 cup, halves (223 g)

Nuts

Flaxseed 1/2 cup, whole (84 g)

Seeds

Almond milk 7 cup (1.68 kg)

Plain

FAT S A N D O I L S
Coconut oil 5 1/3 tbsp (73 g)
 Olive oil 10 1/3 tbsp (139 g)
Salad or cooking

U N C AT E G O R I Z E D
Classic Guacamole 12 Tbsp (180 g)
Wholly Guacamole