Shopping ListS and Recipes

All of the recipes for each week can be found below. You can use any of the recipes provided throughout the program (i.e. you don’t have to use specific recipes that are listed for a specific week). Many of them have modifications for low carb.

Week One

Morning Tonic: 1 to 2 T of lemon juice or apple cider vinegar, 1/4 tsp cayenne (optional), 1/4 to 1 tsp sea salt (optional), 8 oz. water. Mix well.

Video of how to make a Big A$$ salad so you actually like it coming soon!

BAS (Big-A$$ Salad)

• Generous handful of deep green leafy stuff (spinach, baby greens)

• 1/3 to 1/2 bag veggie slaw (broccoli, carrot, cabbage) or riced cauliflower

• 1 five oz. can chicken breast or tuna

• 1/4 cup garbanzo or black beans

• 1/4 cup walnuts or pecans

• 1 T Olive Oil

• 1 T balsamic

• 1 T fresh basil, chopped (or from the squeeze tube)

• Sea salt, to taste

You’re gonna need a large bowl for this! Chop the greens a bit. Toss everything together. The amounts above make ONE serving. I wouldn’t make too much ahead as the greens tend to get soggy. But you could certainly double or triple the amount and have two to three days of salads ready to go. If you need to change it up, try replacing the balsamic and basil with lime and cilantro.

Crock Pot Beef Stew

• 1 to 2 lbs. beef stew meat

• 1 can beef broth

• 1 can diced tomatoes

• Potatoes, cut into 1 inch chunks

• Carrots, cut into 1 inch chunks

• 1 onion, cut into chunks

• 1 T worcestershire sauce

• 1 tsp sea salt

Add all ingredients to crock pot. Set on low for 6 to 8 hours, or high for 3 to 4 hours. Yes, you can brown the meat prior to adding to the crock, but I never do that step because I usually don’t have time and don’t want to create more dishes. If you make this with 1 lb. of meat, it will serve 4. A serving is about 2 cups. My mother always served this over rice for extra fill. The potatoes provide plenty of carbohydrate and fill, in my opinion. I often serve this alongside a salad. If I’m really hungry, I fish out extra meat and broth.

Shrimp Stir Fry

• The sauce:

• 2 T soy sauce

• 1 T cornstarch

• 1/2 cup low-sodium chicken broth

• 1 T honey

• 2 tsp rice vinegar

• 1 tsp sriracha

• 1 tsp sesame oil

• The Rest:

• 1 lb. large shrimp, peeled and deveined

• 3 T olive oil or toasted sesame oil

• 1 1/2 cups EACH broccoli florets, chopped bell pepper and snow peas

• 1/2 cup chopped green onions, just light and white green portion

• 1 T minced garlic

• 2 tsp minced ginger

Whisk together all sauce ingredients in a bowl. Heat a large skillet with 1 Tbsp oil over medium-high heat. Cook shrimp: Dab shrimp dry, add to skillet and quickly spread into a single even layer (no overlapping). Season with a pinch of salt. Cook shrimp through about 1 to 1 1/2 minutes minutes per side. Transfer shrimp to a plate. Saute vegetables: Heat remaining 2 Tbsp oil in skillet. Add broccoli saute 1 minute. Toss in snow peas, bell pepper and green onions and saute 3 – 4 minutes until veggies are tender crisp. Add garlic and ginger and saute 30 seconds longer. Pour in sauce and let thicken: Whisk sauce once more then pour into skillet. Let cook until thickened, stirring constantly, about 1 minute. Return shrimp to skillet and toss to coat with sauce. Garnish with green onions and some sesame seeds if desired. I’m always striving to get plenty of protein because it keeps me full. According to the recipe, it serves 4. In my opinion it’s 2 or 3 unless you add more shrimp! Give yourself 2 heaping cups of the stir fry. Serve over 1 cup white rice or quinoa.

Taco Potato

• 4 large white potatoes

• 1 to 1.5 lbs. ground meat or chicken

• Taco seasoning: 2 T chili powder, 1 T cumin, 1 tsp garlic powder, 1 tsp smoked paprika, 1 tsp sea salt

• Salsa and guac (pre-made, unless you’re feeling like you want to spend 3 hours in the kitchen)

Cook whole potatoes until done, in the oven or microwave. (I assume you know how to cook a potato. If you do not, please contact me as you may need a different online course. Wink wink.) Mix taco seasoning. Cook the ground meat and mix in the taco spices. Cut potatoes open. Load them up with taco meat. Garnish with as much salsa as you want, and 3 to 4 T guac. Like with other recipes on this page, the recipe says it makes 4 servings. If you use 1 lb. of meat, I say it makes 3. I am probably putting at least 1 cup of cooked meat on my potato. I usually serve this with a small side salad.

Egg and Veggie Quiche

• 10 to 12 eggs

• Large handful spinach

• 1/2 cup EACH chopped red bell pepper and onion

• 1 clove garlic, minced

• Sea salt and black pepper

Preheat oven to 350 degrees F. Whisk the eggs in a bowl. Oil a large/deep oven-safe skillet. On the stove, saute pepper and onion in the skillet, about 8 minutes. Add spinach and cook until wilted, about 2 minutes. Add garlic and cook another minute. Add the whisked eggs to the skillet and gently mix with the veggies and greens, cook on the stove until the bottom is set, usually 6 to 8 minutes. Transfer skillet to the oven and allow to cook the rest of the way through. Serves 4. Cut a large slice and serve next to 1 cup of oven-roasted potato slices, or cooked black beans or quinoa, if desired, and a small side salad. Add salt and pepper, to taste. Oven-roasted potato slices are pretty easy since you have the oven running: before you start making the quiche, thinly slice 4 potatoes and arrange on a parchment-lined cookie sheet. Spray with olive oil and sprinkle with sea salt. Depending on how thinly you slice the potatoes, they take anywhere from 20 to 40 minutes to bake.

 Sheet Pan Salmon

• 1 ½ pounds baby potatoes, halved (you can also use regular potatoes, cut into chunks)

• Olive oil for drizzling

• ½ teaspoon Italian seasoning

• ½ teaspoon garlic powder

• Salt and pepper

• ¾ pound fresh asparagus, ends trimmed

• 12 ounces cherry tomatoes on the vine - or regular cherry tomatoes

• 4 thick salmon filets

• 4 slices fresh lemon

• For the garlic butter:

• 4 T melted butter (you can use olive oil if you wish)

• 2 cloves garlic, minces

• 1/2 tsp Italian herbs

• 1/2 tsp smoked paprika

Preheat oven to 425 degrees F. Toss baby potatoes with about 2 tablespoons of olive oil, ½ teaspoon Italian seasoning, ½ teaspoon garlic powder, ½ teaspoon salt, and a few grinds black pepper. Arrange potatoes, cut side down, on a large 18×13 inch sheet pan. Roast for 20 minutes, until almost tender. Note: If the sheet pan is too crowded, use 2 sheet pans. Meanwhile, make the seasoned garlic butter: Combine the melted butter, minced garlic, Italian seasoning, and smoked paprika. Set aside. After 20 minutes, remove the sheet pan from the oven and push the potatoes to the side. Arrange salmon, asparagus, and tomatoes on the sheet pan, in one single layer. Generously brush with the seasoned garlic butter. Season salmon with salt and pepper, and arrange lemon slices over the salmon. Return to oven and bake for another 12 minutes, until the salmon is fully cooked through and tender. If your filets are extra thick, it may take an extra few minutes. Serving size is one whole salmon filet, plus a generous serving of the veggies and potatoes. Feel free to make this recipe using different types of veggies and meats. I often add cauliflower, carrots, broccoli, bell peppers, and zucchini squash. Side salad.

Meatball Spaghetti Squash Boats

• 1 large spaghetti squash, cut in half and seeds removed

• Olive oil

• Salt and pepper, to taste

• 1 cup marinara sauce

• 1/2 cup shredded mozzarella (optional)

• For the meatballs**:

• 1 lb ground beef

• 1 egg

• 3 tbsp almond flour

• 1 tsp Italian seasonings

• 1 tsp sea salt

• 1/2 tsp onion powder

• 1/2 tsp garlic powder

• Black pepper, to taste

• Pinch of red pepper flakes

Preheat oven to 400°F. Slice your squash in half length-wise. Drizzle with olive oil and season with salt and pepper. Lay skin side up on a baking sheet. Set aside. In a large bowl, use your hands to mix all meatball ingredients together until well-combined. Form into about 20 small meatballs and line them up on a large baking sheet lined with parchment paper. Place both the squash as well as the meatballs into the oven. Bake for 15 minutes. Remove meatballs from oven and set aside. Bump heat up to 425°F and continue baking the squash until tender, about 15 minutes. Remove from oven and allow to cool for a few minutes. Use a fork to shred the spaghetti squash into spaghetti-like strings. Mix in about 1/2 cup marinara to each half of the squash, top with meatballs (you will have some leftover), and sprinkle with cheese. Bake for 10 minutes. Remove from oven and allow to set for 5-10 minutes before serving. **This recipe makes a lot of meatballs, probably more than you will use. You can either freeze them, or cook them for a leftovers night. Your serving is 1 whole squash boat with 3 large meatballs, or 5 smaller ones. Yes, I typically serve with a small side salad.

Week Two

Crock Pot Salsa Chicken

• 1 to 2 lbs. chicken breast meat

• 1 jar salsa

It doesn’t get much easier than this. Add all ingredients to crock pot. Set on low for 6 to 8 hours, or high for 3 to 4 hours. Shred chicken with fork when done. Serving ideas: over a cooked white potato; mixed with cooked quinoa; over corn tortillas; in lettuce boats; over greens. Serve with extra side of salsa and guac.

Korean Beef Bowls

• The sauce:

• 1/4 cup soy sauce

• 2 tsp brown sugar or honey

• 1 tsp sesame oil

• 1/2 tsp crushed red pepper flakes (optional)

• cooking spray

• 1 lb. ground beef or ground chicken/turkey

• 1/4 cup yellow onion, chopped

• 2 cloves garlic, crushed or minced

• 1 tsp fresh grated ginger

• 3 cups cooked quinoa or white rice

• 1 cucumber, sliced, skin on

• 1 T Korean sweet/spicy sauce or Sriracha

• 2 sliced green onions and sesame seeds for topping

Cook quinoa or rice and set aside. Combine soy sauce, 2 T water, brown sugar, sesame oil, and red pepper flakes in small bowl. Heat a large deep non-stick skillet over high heat. Spray with oil and add ground beef. Cook through. Add onion, garlic, and ginger and cook another minute. Pour sauce over beef, cover and simmer on low heat, about 10 minutes. To serve: put 1 cup quinoa or rice into a bowl, top with generous helping of beef and cucumbers, top with sesame seeds and scallions. If this doesn’t seem filling enough to you, saute some broccoli and throw it in the bowl too.

Mediterranean Bowls

• 1 lb. ground beef, turkey, or chicken

• 1 to 2 T Za’atar seasoning (Greek seasoning)

• 1 can chickpeas

• 2 cups quinoa, cooked

• Store-bought hummus

• For the fresh Tabouleh:

• 1 bunch curly leaf parsley, finely chopped

• 1/2 cup bulgar, cooked (optional)

• 1/4 cup lemon juice

• 2 roma tomatoes, diced

• 1 T mint leaves, chopped

• 1/2 red onion, diced

• 1/4 cup extra virgin olive oil

• Sea salt, to taste

Cook bulgar and let cool. Chop parsley and mint, dice tomatoes and onion. Combine bulgar, diced veggies and herbs, lemon juice, and olive oil. Mix well and set aside in fridge to let flavors combine. Cook quinoa as directed on package. Drain and rinse the chickpeas, set aside. Cook ground meat in a skillet over medium-high heat. When it’s nearly cooked through, add the Mediterranean spices and some sea salt and cook the rest of the way. To construct bowls: Layer 3/4 cup quinoa and 1/4 cup chickpeas into bowl first. Then add 3/4 cup of ground meat. Top with Tabouleh and a couple tablespoons of hummus. I often serve this with fresh cut veggies: carrot sticks, cauliflower, and broccoli.

Creamy Roasted Cauliflower Soup

• 1 large head cauliflower (about 2 pounds), cut into bite-size florets

• 3 tablespoons extra-virgin olive oil, divided

• Fine sea salt

• 1 medium red onion, chopped

• 2 cloves garlic, pressed or minced

• 4 cups (32 ounces) vegetable broth

• 2 tablespoons unsalted butter

• 1 tablespoon fresh lemon juice, or more if needed

• Scant ¼ teaspoon ground nutmeg

• For garnish: 2 tablespoons finely chopped fresh flat-leaf parsley, chives and/or green onions

Preheat the oven to 425 degrees Fahrenheit. If desired, line a large, rimmed baking sheet with parchment paper for easy cleanup. On the baking sheet, toss the cauliflower with 2 tablespoons of the olive oil until lightly and evenly coated in oil. Arrange the cauliflower in a single layer and sprinkle lightly with salt. Bake until the cauliflower is tender and caramelized on the edges, 25 to 35 minutes, tossing halfway. Once the cauliflower is almost done, in a Dutch oven or soup pot, warm the remaining 1 tablespoon olive oil over medium heat until shimmering. Add the onion and ¼ teaspoon salt. Cook, stirring occasionally, until the onion is softened and turning translucent, 5 to 7 minutes. Add the garlic and cook, stirring constantly, until fragrant, about 30 seconds, then add the broth. Reserve 4 of the prettiest roasted cauliflower florets for garnish. Then transfer the remaining cauliflower to the pot. Increase the heat to medium-high and bring the mixture to a simmer, then reduce the heat as necessary to maintain a gentle simmer. Cook, stirring occasionally, for 20 minutes, to give the flavors time to meld. Once the soup is done cooking, remove the pot from the heat and let it cool for a few minutes. Then, carefully transfer the hot soup to a blender, working in batches if necessary. (Do not fill past the maximum fill line or the soup could overflow!) Add the butter and blend until smooth. Add the lemon juice and nutmeg and blend again. Add additional salt, to taste (I usually add another ¼ to ¾ teaspoon, depending on the broth). This soup tastes amazing once it’s properly salted! You can also a little more lemon juice, if it needs more zing. Blend again. Top individual bowls of soup with 1 roasted cauliflower floret and a sprinkle of chopped parsley, green onion and/or chives. This soup keeps well in the refrigerator, covered, for about four days, or for several months in the freezer. I usually do not serve this as a stand-alone meal, but as a low-carb side with meat and salad. I also often mix in unflavored collagen powder to boost protein.

Sheet Pan Chicken Fajitas

• 1 1/2 pounds boneless skinless chicken breasts sliced (against the grain) into 1/2-inch thick strips

• 3 bell peppers I use green, yellow and red , cored and sliced into strips

• 1 yellow onion thinly sliced

• 2 cloves garlic , minced

• 3 Tablespoons oil (vegetable or canola oil)

• 1 lime

• 1/4 cup fresh cilantro , chopped

• 8-10 small corn tortillas

• Desired fajita toppings: sliced avocado or guacamole, pico de gallo, salsa

• Fajita seasoning:

• 1 Tablespoon chili powder

• 1 1/2 teaspoons paprika

• 1 1/2 teaspoons cumin

• 1/2 teaspoon onion powder

• 1/2 teaspoon garlic powder

• 1/4 teaspoon dried oregano leaves

• 1/4 teaspoon cayenne pepper optional

• Salt and freshly ground black pepper

Lightly grease a large sheet pan with non-stick cooking spray. Cut chicken and vegetables into strips. Lay the vegetables evenly on the pan and place the chicken on top of them. Preheat oven to 425 degrees F. Combine seasoning ingredients together in a small bowl. Stir well to combine. Sprinkle most of the seasoning over the chicken, and some of it over the vegetables as well. Spoon minced garlic on top of the chicken and drizzle olive oil over the entire pan. Toss everything well and spread it into an even layer across the pan. Cook for 15-20 minutes or until chicken is cooked through (165 degrees if you test with a thermometer). Wrap the corn tortillas in foil and place them in the oven to warm during the last 5 minutes of cooking. Remove everything from the oven. Squeeze fresh lime juice over the chicken and vegetables and sprinkle with cilantro. Serve in warm tortillas with extra toppings, if desired. If you are trying to go low carb, you can serve this in lettuce boats or in a spaghetti or zucchini squash.

Chicken Pesto Stuffed Sweet Potatoes

• 1 cup raw shelled walnuts or pine nuts

• 4-5 cloves garlic

• 3 cups fresh basil leaves

• 2 cups fresh spinach kale, or other leafy greens

• 2/3 cup light olive oil

• 1 1/2-2 Tbsp fresh lemon juice

• 2 T crumbled goat or feta cheese (optional)

• 3/4 tsp sea salt or to taste

• 3 cups cooked shredded chicken breast or about 1 lb. uncooked

• 6 medium sweet potatoes

• Coconut oil and salt for baking

Bake Potatoes: Preheat your oven to 400 degrees. Coat sweet potatoes with a bit of coconut oil and sprinkle sea salt all over. Place on a parchment lined baking sheet and bake 60-70 mins until soft. (You can also cook them in the microwave in about 10 minutes.) Meanwhile, make the pesto. Combine walnuts, garlic, basil leaves, spinach, olive oil, lemon juice, cheese, and salt in a blender or food processor. Blend on high speed until a paste forms, scraping sides as needed. Combine shredded chicken and all the pesto in a large bowl. Once potatoes are ready, cut each one lengthwise and top generously with chicken pesto mixture. You can serve as is or return to oven for a few minutes to heat through.

Week Three

We have a ton of dinner recipes. So in lieu of new dinner recipes, I decided to add a few more options for lunches. The key to a good lunch is nutrient density, fiber, and protein. Keep in mind that you can deconstruct any of these and eat the ingredients separate if you don’t like them together. For example, sometimes I don’t want to mix the meat into my soup or salad. I just eat it on the side.

Superfood Salad

• 1 cup (about 8 oz.) cooked/seasoned ground meat or canned meat

• ½ cup quinoa, cooked according to package, cooled

• ½ cup frozen edamame, cooked, cooled

• ½ bunch curly kale or other sturdy deep greens, chopped well

• ½ cup riced cauliflower or shredded cabbage

• ½ cup fresh blueberries

• ¼ cup dried cherries

• ¼ cup feta or goat cheese crumbles

• ¼ cup sunflower seeds, pumpkin seeds, or other nuts

• ¼ cup no-sugar added OJ

• 1 T extra virgin olive oil

• 1 clove garlic, minced or finely chopped

• 1 tsp honey

• Sea salt and pepper, to taste

• 1 heaping T plain Greek yogurt or dairy-free coconut/almond yogurt

Add kale, blueberries, dried cherries, cheese, sunflower seeds, edamame, and quinoa to a large bowl. In a glass mason jar with a lid, add OJ, olive oil, garlic, honey, salt, and pepper, and seal the lid. Shake well to combine. Add the Greek yogurt and shake again. Add dressing to the salad and mix well.

Healthy Deconstructed Egg Roll Salad

• 1 tsp avocado or coconut oil

• 1 lb. ground meat: pork, beef, or chicken

• Salt and pepper, to taste

• 1 ½ T minced ginger

• 4 cloves garlic, minced

• 4 cups shredded coleslaw salad mix (cabbage, purple cabbage, carrots)

• ¼ cup green onion, sliced thin

• ¼ cup soy sauce or coconut aminos

• 1 ½ T toasted sesame oil

• ½ T rice vinegar

• 1 tsp red pepper flakes (optional)

• Dressing:

• ½ cup avocado mayo

• ½ T rice vinegar

• 2 to 3 T sriracha

• Juice of one lime

• 1 T soy sauce or coconut aminos

• 1 tsp sesame oil

Heat large skillet over medium-high heat. Add oil, minced ginger, and garlic. Saute for one minute. Add ground meat and use a wooden spoon to break it up as it cooks. Season with salt and pepper. Cook meat until done and most liquid is cooked off. While meat is cooking, whisk together soy sauce, sesame oil, rice vinegar, and red pepper flakes. When meat is cooked through, add coleslaw mix and green onion, then add the soy mixture. Saute until veggies just begin to wilt. Remove skillet from heat and set aside. Make the spicy mayo sauce by whisking together all ingredients in a small bowl. Drizzle over and enjoy! Makes two servings.

Avocado Salad

• 1 medium English cucumber, cut into quarters, and then sliced (cubed)

• 16 oz. grape tomatoes, different colors

• ½ small red onion

• 2 medium avocados, sliced into bite sized pieces

• 1 lb. cooked ground meat, cooked shrimp, or canned chicken

• Dressing

• 1 ½ T lemon juice

• 1 ½ T red wine vinegar

• 3 ½ T extra virgin olive oil

• 1 tsp honey

• 1 ½ tsp minced garlic

• ¼ cup chopped cilantro

• ¼ cup chopped parsley

• ½ tsp dried oregano

• Salt and pepper, to taste

Prepare the dressing first by whisking together all ingredients in a small bowl. In a large bowl, gently toss together cucumbers, tomatoes, red onion, avocado, and meat. Add dressing and gently toss again. For extra crunch or fill, add shredded cabbage or riced cauliflower.

 Lentil Soup

• 4 cups vegetable broth

• 1 small onion, chopped

• 3 carrots, chopped

• 3 stalks celery, chopped

• 2 cloves garlic, minced

• ½ cup red lentils

• 1 bag fresh spinach

• 1 T Italian seasoning

• 1 tsp cumin

• Salt and pepper to taste

• 1 15 oz. can diced tomatoes

• 1 lb. ground meat, cooked, or 2 to three 10 oz. cans chicken

In large pot, pour ¼ of the vegetable stock in the bottom of the pot. Add onions and garlic. Cook on medium high heat until translucent. Add carrots and celery. Cook another 5 minutes. Add Italian seasoning and cumin, salt and pepper. Stir to coat veggies. Add the remainder of the vegetable stock, diced tomatoes, and lentils. Bring to a boil, then cover and reduce heat to low. Cook for 30 minutes, stirring occasionally. Add in pre-cooked meat. When you are ready to serve add the bag of spinach and stir to combine. This is one of those recipes where you could add all kinds of veggies. Try: cabbage, broccoli, cauliflower, zucchini squash, mushrooms, etc. Makes 2 to 3 servings.

Many-veggie Veggie Soup

• 1 lb. ground meat, cooked or 2 to three 10 oz. cans chicken

• 2 T extra virgin olive oil

• 1 medium yellow onion, diced

• Salt and pepper, to taste

• 1 medium carrot, diced

• ¼ cup dry white wine

• 1 can diced fire-roasted tomatoes

• 4 cloves garlic, chopped

• 2 tsp dried oregano

• 1 tsp dried thyme or rosemary

• 4 cups vegetable broth

• 2 bay leaves

• 1 cup cherry tomatoes, halved

• 1 cup chopped green beans

• 1 zucchini, diced

• 1 can chickpeas, drained

• 2 T white wine vinegar

• 1 ½ cups kale or chard

Heat oil in large pot over medium heat. Add onion, salt, and pepper. Cook, stirring, for about 8 minutes. Add carrot and cook 2 more minutes. Add wine and cook about 30 seconds to reduce by half, then add canned tomatoes, garlic, oregano, and thyme. Stir in broth and bay leaves. Bring to a boil, then reduce heat to simmer, covered, for 20 minutes. Stir in cherry tomatoes, green beans, zucchini, and chickpeas, cover and cook another 10 minutes. Stir in vinegar, kale, additional salt (if necessary), and cooked meat. Serves 2 to 3.

Basic Cabbage Soup

• 1 lb. ground meat or 2 to three 10 oz. cans chicken

• 8 cups veggie broth

• 1 yellow onion, chopped

• 3 cloves garlic, minced

• 4 cups cabbage, cut into 1-inch chunks

• 3 carrots, sliced

• 3 stalks celery, sliced

• Salt and pepper, to taste

• ½ tsp dried oregano

• ½ tsp dried basil

• 28 oz. diced tomatoes (do not drain)

Add all ingredients to a large pot. Stir well. Bring to a boil, then reduce heat to low and simmer for 20 minutes until cabbage and carrots are tender. This is another soup where you can experiment with adding different veggies!

Week Four: Low Carb-inspired Recipes!

Notes: keep in mind that many of the recipes above can also be made “low carb” by removing the starchy carb! Similarly, many of the recipes below can be re-created for normal carb days by adding a healthy carb like quinoa or potato.

Chicken Pizza

• Ground chicken or 3 to 4 chicken breasts, pounded thin

• Butter, ghee, or coconut oil

• Italian seasonings

• No-sugar added pizza sauce (or make your own red sauce)

• Fresh mozzarella or favorite real cheese

• Optional veggie additions: fresh tomato, mushrooms, bell peppers

• Sea salt

Preheat oven to 375. Grease a medium skillet. Pound chicken breasts to ½ inch thickness and arrange in the bottom of skillet. Or press ground chicken into bottom of skillet to create an even layer. Sprinkle with Italian seasonings and salt. Bake in oven for 20 to 25 minutes, or until chicken is cooked through. Remover from oven and carefully drain off any liquid. Top with pizza sauce, mozzarella, and veggies. Put it back in the oven until cheese is melted, about 8 more minutes. This recipe serves 3 to 4. I usually eat this with a large salad on low-carb days.

Red Thai Coconut Curry Shrimp

• 1 teaspoon oil

• 4 medium scallions whites and greens separated, chopped

• 1 tbsp Thai red curry paste or more to taste

• 2 cloves garlic minced

• 1 lb shrimp peeled and deveined

• 6 ounces canned light coconut milk

• 2 teaspoons Asian fish sauce

• 1/4 cup fresh cilantro or scallions chopped

• salt to taste

• extra lime wedges optional for serving

In a large nonstick skillet, heat oil on medium-high. Add scallion whites and curry paste and sauté 1 minute until fragrant. Add the shrimp and garlic, season with a few pinches of salt and cook about 2 minutes, to brown. Add coconut milk and fish sauce and mix well. Let the shrimp simmer about 2-3 more minutes, until the shrimp is cooked through. Remove from heat, mix in scallion greens and cilantro. Serve over cauliflower rice and enjoy!

Whole oven-roasted lemon chicken

• Whole skin-on chicken

• ½ cup extra virgin olive oil, divided

• Dried rosemary

• 4 lemons, quartered

• 2 onions, quartered

• 4 large carrots, cut into 1-inch chunks

• 8 cloves garlic, sliced in half

• Salt and pepper

Preheat a large oven-safe skillet in oven set at 400. Generously rub oil, rosemary, salt, and pepper all over chicken. Remove pan from oven and set chicken, breast side up in the pan. Drizzle with remaining oil. Arrange lemons, onions, carrots, and garlic in the pan around the chicken. Sprinkle with more salt and pepper if desired. Transfer back to oven and bake for 45 to 50 minutes. Check for doneness with a meat thermometer. It should read 180. The meat and pan sauce is delicious over lightly cooked riced cauliflower. I typically eat this with a small side salad.  

Salmon Tikka Masala

• 1 1/2 teaspoon kosher salt

• 1 1/2 lbs skinless salmon fillet cut into 4 pieces

• 1/2 tablespoon ghee or coconut oil to make it DF, W30

• 1/2 small onion chopped

• 3 cloves garlic minced

• 1 teaspoon grated ginger

• 3/4 teaspoon turmeric divided

• 1/2 teaspoon garam masala

• 1/2 teaspoon ground coriander

• 3/4 teaspoon cumin

• 1/8 teaspoon cayenne pepper

• 1/8 teaspoon ground cardamom

• 1 cup canned petite diced tomatoes

• 4 tablespoons full fat canned coconut milk* shake well

• 1/4 cup fresh cilantro leaves for serving

• Season salmon with 1/4 teaspoon salt, 1/4 teaspoon turmeric.

Melt ghee or oil in a medium skillet over medium heat, add onion, garlic, ginger and 6 spices (from turmeric to cardamom) and saute until the vegetables are soft and the spices are fragrant, about 5 minutes. Transfer to a blender along with tomatoes and blend until smooth, pour back into the skillet and season with 1/2 teaspoon salt, simmer covered on low heat 15 to 20 minutes, until the flavors meld. Stir in coconut milk and add the salmon, turning to evenly coat. Simmer to a gentle boil and cook 2 to 3 minutes, until the salmon is cooked through. Serve garnished with cilantro. I typically serve this over riced cauliflower, shirataki noodles, or with pan sauteed veggies.

Creamy LC Taco Soup

• 1 lb ground beef or turkey or chicken

• 1 tbsp oil of choice

• 1 small onion diced

• 2-3 cloves garlic minced

• 1 small green bell pepper diced (optional)

• 1 (10 oz) can Rotel tomatoes or 1 large tomato, chopped

• 1 (8 oz) pkg cream cheese OR 1 cup heavy cream

• 2 tablespoons taco seasoning homemade or 1 packet

• Salt and pepper to taste

• 1 (14.5) oz can beef broth 1.5 cups

Add 1 tablespoon oil to a pot or large pot or dutch oven, brown beef, onion, and garlic over medium-high heat for 7-8 minutes or until the ground beef is browned through. Add the bell pepper, Rotel diced tomatoes, cream cheese, and spices. Stir for 4-5 minutes or until tomatoes are soft and tender and cream cheese is mixed through. Pour in beef broth and reduce heat to low-medium. Simmer 15-20 minutes or until desired thickness is achieved. Serve in small soup bowls. Top with freshly sliced avocado, sour cream, shredded cheese, freshly minced cilantro, jalapeno, and a drizzle of lime.

LC Garlic Buttered Steak

• 2 tablespoons butter, softened, divided

• 1 teaspoon minced fresh parsley

• 1/2 teaspoon minced garlic

• 1/4 teaspoon reduced-sodium soy sauce

• 1 beef flat iron steak or boneless top sirloin steak (3/4 pound)

Mix 1 tablespoon butter with parsley, garlic and soy sauce. Sprinkle steak with salt and pepper. In a large skillet, heat remaining butter over medium heat. Add steak; cook until meat reaches desired doneness (for medium-rare, a thermometer should read 135°; medium, 140°; medium-well, 145°), 4-7 minutes per side. Serve with garlic butter. I usually roast a bunch of veggies tossed in olive oil and sprinkled with salt and pepper to go with this: broccoli, cauliflower, carrots, zucchini, asparagus, mushrooms, onions, and bell peppers are great.

Week Five: Grill-inspired Recipes and Sweets!

I use the grill. A lot. It’s so easy to cook extra protein and save it for use in salads and soups. I also have a pretty heavy sweet tooth. While I do occasionally indulge in more traditional sweets like cakes, cookies, ice creams, and pies, I try to keep most sweet consumption to the more healthy variety. I have provided my favorite healthy-ish sweet recipes below. Keep in mind that even healthy sweets are still sweets. Natural sugar is still sugar. Healthy calories are still calories. You cannot overeat these “healthy desserts” any more than you can overeat Oreos and ice cream, and expect to remain healthy.

Grilled kebabs

• 1/2 cup olive oil

• 1/2 cup soy sauc

• 3 cloves garlic minced

• 1 teaspoon black pepper

• 2 pounds sirloin steak cut in 1-inch cubes (you can also use chicken or shrimp)

• 1 red bell pepper seeded and cut in 1-inch pieces

• 1 orange bell pepper seeded and cut in 1-inch pieces

• 1 green bell pepper seeded and cut in 1-inch pieces

• 1 red onion cut in 1-inch pieces

• 8 metal skewers

In a medium bowl, whisk together olive oil, soy sauce, garlic and pepper. Add the cubed sirloin steak to marinade and toss to coat. Cover with plastic wrap and let marinate for 30 minutes or up to 1 hour. Once the meat has marinated, thread it onto the skewers alternating with pieces of bell pepper and red onion. Grill kebabs over medium heat, turning often, until all sides of the meat is well brown and vegetables are tender. (About 12 to 15 minutes) Serve and enjoy! I usually eat this with a baked white or sweet potato. If you are low carb, pile on the extra grilled veggies!

Grilled salmon in foil

• 1 1/2 pound side of salmon skin off or on (try other types of fish with this recipe too!)

• 1 small bunch of fresh dill divided

• 1 medium lemon plus additional for serving

• 2 tablespoons melted unsalted butter or canola oil or olive oil

• 3 cloves minced garlic

• 3/4 teaspoon kosher salt

• 1/4 teaspoon freshly ground black pepper

Remove the salmon from the refrigerator and let stand at room temperature for 10 minutes while you prepare the other ingredients. Preheat an outdoor grill to medium (about 375 degrees F). Line a rimmed baking sheet (large enough to hold your piece of salmon) with a large piece of aluminum foil. If you prefer your food not to touch the foil directly, lay a piece of parchment paper on top (be sure none of it pokes out when the packet is sealed). Lightly coat the foil with baking spray. Then, arrange a few sprigs of dill down the middle. Cut the lemons into thin slices and arrange half of the slices down the middle with the dill. Place the salmon on top. Drizzle the salmon with the melted butter. Sprinkle with the salt and pepper. Scatter the garlic over the top, then lay a few more springs of dill and the remaining lemon slices on top of the salmon. Chop a tablespoon or so of the remaining dill and reserve for serving. Fold the sides of the aluminum foil up and over the top of the salmon until it is completely enclosed. If your piece of foil is not large enough, place a second piece on top and fold the edges under so that it forms a sealed packet. Leave a little room inside the foil for air to circulate. Carefully slide the wrapped salmon onto the grill. Close the grill and grill the salmon for 14-18 minutes, until the salmon is almost completely cooked through at the thickest part. The cooking time will vary based on the thickness of your salmon side. If your piece is thinner (around 1-inch thick) check several minutes early to ensure your salmon does not overcook. If your piece is very thick (1 1/2 inches or more), it may need longer. Open the grill, and carefully open the foil so that the top of the fish is completely uncovered (be careful of hot steam). Close the grill, and continue grilling until the fish is cooked through completely, about 3 minutes more. Watch the salmon closely to make sure it doesn’t overcook. Remove the salmon from the grill (I like to use the foil to lift it right back on top of the baking sheet). If it still appears a bit underdone, you can wrap the foil back over the top, and let it rest for a few minutes. Do not let it sit too long—salmon can progress from "not done" to "over done" very quickly. As soon as it flakes easily with a fork, it's ready. To serve, cut the salmon into portions. Remove the topmost sprigs of dill and discard. Sprinkle with freshly chopped dill and top with an extra squeeze of lemon as desired. When I have the grill going, I usually also cook my veggies this way. I’ll make another foil boat loaded with cauliflower, zucchini squash, broccoli, green beans, etc., coated in olive oil, lemon juice, salt, and other seasonings.

Avocado pudding

• 2 ripe avocados, pits removed

• 4 tablespoons cocoa powder, unsweetened

• 1 tablespoon hemp seeds, optional

• 1/2 cup almond milk

• 4 tablespoons pure maple syrup

• 1 teaspoon vanilla

Combine all ingredients in a blender or a food processor and blend until smooth, scraping down the sides in between. Add more almond milk if needed to help blend. Taste test it to see if you prefer more chocolate flavor (add more cocoa powder, 1 tablespoon at a time), more sweetness (add a splash of maple syrup) or more vanilla. Blend until smooth. Transfer to an airtight container for storing. Refrigerate for up to 4 days. Serve chilled with coconut whipped cream or your favorite toppings.

Protein balls

• 1 cup rolled oats

• ½ cup almond butter, sunbutter, or natural peanut butter

• ⅓ cup honey

• ¼ cup chopped dark chocolate

• 2 tablespoons flax seeds

• 2 tablespoons chia seeds

• 1 tablespoon chocolate-flavored protein powder, or to taste

Stir oats, peanut butter, honey, chocolate, flax seeds, chia seeds, and protein powder together in a bowl until evenly mixed. Cover bowl with plastic wrap and refrigerate for 30 minutes. Scoop chilled mixture into balls. Keep cold until serving.

Baked Apples

• 6 large apples honeycrisp, braeburn or empire are best

• 1 cup old fashioned oats

• ½ cup pecans chopped

• 1 teaspoon cinnamon

• ½ teaspoon nutmeg

• ½ teaspoon ground ginger

• 2 tablespoons coconut oil melted

• 2 tablespoons maple syrup

• ½ cup apple cider or water

Preheat oven to 400 degrees. Core apples. See above graphic – slice the tops of the apples flat +remove the stem with a sharp knife. Cut about 1/2 the way down to remove the seeds from the center. You can peel the apples but we prefer to keep the skin on. Grease an oven safe baking dish with cooking spray or coconut oil (8×8 will work best), and place the apples in the dish. In a bowl combine oats, pecans and spices. Add in melted coconut oil + maple syrup. Stir to combine. Place apples in baking dish. Divide oat mixture evenly among the center of the apples, pressing the filling in towards the center of the apples. Pour apple cider or water into the bottom of the baking dish. Cover apples with foil and bake for about 30 minutes, making sure to baste the apples with the cider every 5-10 minutes. Uncover the apples for the last 5 minutes. The apples should be fork tender when cooked. Serve with vanilla ice cream or whipped cream.

Week Six

I’m out of recipes! Let’s be real: no one is cooking a new recipe every night for 40 days. For most of us, the best we can do is have a lineup of about five recipes that we know by heart, that are simple, that satisfy us and our family, and we can rotate our way through each week. This week your focus should be figuring out what those five recipes are, and how to manage eating around a busy schedule. For that reason, I’ve included some info and options when it comes to eating out and eating on-the-go.

How to order in a restaurant

Consider this: our grandparents (and probably our parents) only ate out on very special occasions, perhaps only a few times per year. Nowadays eating out, eating fast food, eating for convenience, is almost the norm, and fewer and fewer people are cooking at home. If you have a week (or a month) where you are eating out more than eating at home, it’s no longer a “special occasion”. If you are eating out more than once a week, you can’t eat as if it’s a special occasion each time (i.e. get the appetizer, alcohol, fried food, and dessert). There’s simply no way around it: you will gain weight and create health problems if you eat out like it’s a special occasion more than once a week. But, in our productivity-driven society, sometimes it happens. You have a work lunch, then dinner out with your husband, then you get invited out with friends, then a special family gathering, and then your kid has soccer 4 nights per week which makes it hard to cook. Your goal should be to save eating out for the truly special occasions. If you are only eating out once or twice a month, get what you want! Splurge! Don’t hold back! But during those weeks where eating out becomes more the norm than the exception, it becomes critical to make better choices.

Best restaurants for eating fast and healthier:

• Chipotle. Best order: burrito bowl or salad bowl, double the meat, ½ the rice and beans, add the sauteed veggies and lettuce, extra of the green and red salsa, add the guac, hold the cheese, sour cream, and chips.

• Panera: Power greens salad, double chicken; Soups: chicken noodle, turkey chili, vegetable; hold the bread, eat the apple.

• Wendy’s: Chili and baked potato; chicken strawberry salad, double the chicken.

• Arby’s: Roast chicken salad.

• McDonald’s: fruit and maple oatmeal bowl (bonus if you have some protein powder to mix in).

• Steakhouses (Longhorn, Outback, Applebees): grilled steak or chicken, baked potato, vegetable of the day (hold the oil/butter dressing).  

• Burger joints: burger with no bun or only eat half the bun; swap veggies or salad for fries.

• Mexican: many of them have broth-based chicken soup; fish or chicken tacos; fajitas with corn tortillas; swap black beans for refried beans; ditch the chips/salsa/guac/queso (unless you are willing to bring raw veggie sticks to replace the chips - yes, I’ve done this); no alcohol.

• Breakfast places: eggs, oatmeal, avocado toast; skip the bagels, pancakes, waffles, hash browns, bacon.

Eating on-the-go

• Beef jerky

• Apples

• Kind bars (or other natural-based, high protein granola bars)

• Protein balls (recipe from last week)

• Chicken/tuna packets

• Carrot sticks with individual serving hummus or guac packs

• Pre-peeled hard boiled eggs