Your Meal Plan

2018-06-27 to 2018-06-27
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Jump to Grocery List Jun 27

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Wednesday, June 27
1947 Calories • 41g Carbs (14g Fiber) • 102g Fat • 218g Protein

BREAKFAST 192 Cal • 6g Carbs (1g Fiber) • 5g Fat • 30g Protein

Spinach and Mushroom Ingredients for 1 serving:

Breakfast Scramble 1 tsp Coconut oil (4.5 g)
1 serving • 192 Cal 1 cloves, minced Garlic (3 g)
Directions | Full Recipe 1 cup, pieces or slices Mushrooms
(70 g)
1 cup Egg white (243 g)
1 cup Spinach (30 g)

LUNCH 745 Cal • 24g Carbs (10g Fiber) • 61g Fat • 33g Protein

Sea Bass with Brazil Nuts, Kale, Ingredients for 1 serving:

and Pomegranate
1 serving • 388 Cal
Directions | Full Recipe
1 tbsp Olive oil (14 g)
4 oz Chilean Sea Bass Portions (113 g)
1/2 dash Salt (0.2 g)
1/2 dash Pepper (0.1 g)
5/8 cup, chopped Kale (42 g)
2 spear (about 5" long) Broccoli (62 g)
1/2 oz Pomegranate Fresh Arils (14 g)
1/2 oz (6 kernels) Brazilnuts (14 g)
1/2 pepper Red peppers (23 g)

Easy Fried Spinach Ingredients for 2 serving:

2 serving • 356 Cal 0.083 cup Vegetable oil (19 g)
Directions | Full Recipe 0.083 cup Butter (19 g)
2/3 package (10 oz) Spinach (189 g)
2 2/3 cloves, minced Garlic (8 g)

DINNER 1011 Cal • 11g Carbs (3g Fiber) • 35g Fat • 155g Protein

Super Simple Smoked Paprika Ingredients for 2 serving:

Chicken 1 tbsp Paprika (6.9 g)
2 serving • 771 Cal 1/2 tsp Garlic powder (1.6 g)
Directions | Full Recipe 1/2 tsp Parsley (0.3 g)
3/8 tsp Salt (2.3 g)
1 1/2 tbsp Olive oil (20 g)
2 breast, bone and skin removed
Chicken breast (472 g)
 Keto protein shake Ingredients for 2 shake:
2 shake • 240 Cal 2 cup Water (473 g)
Directions | Full Recipe 60 grams Whey protein powder (60 g)

Recipe directions

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.

Sea Bass with Brazil Nuts, Kale, and Pomegranate

Directions are for original recipe of 2 serving
1. Bring a saucepan of water to boil.
2. Meanwhile, heat half of the olive oil in a frying pan over medium-high heat.
Season the sea bass with salt and pepper and, when the oil is hot, carefully lay the
fish in the pan, skin side down. Cook, without turning, for 2–3 minutes, then
carefully flip it over. Remove the pan from the heat and let the fish finish cooking in
the residual heat.
3. Drop the kale and broccoli into the boiling water and simmer for 2 minutes. Drain
in a sieve or colander, then rinse under cold running water. Transfer the vegetables
to a bowl and add the rest of the olive oil, along with the pomegranate seeds, brazil
nuts and chilli. Gently toss everything together.
4. Pile the vegetables onto the plate, sit the fish on top, and serve. Enjoy!

Easy Fried Spinach

Directions are for original recipe of 6 serving
1. Melt the butter with the canola oil in a large skillet over medium heat until it
stops bubbling. This allows the water from the butter to evaporate. Add the garlic;
cook and stir for about 2 minutes, until it is just beginning to brown. Put in the
spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark
and are about 1/4 of their original size.

Super Simple Smoked Paprika Chicken

Directions are for original recipe of 4 serving
1. In a small bowl, combine smoked paprika, garlic powder, dried parsley, salt, and
olive oil to create a smooth paste. Brush each chicken breast with an even layer of
the paprika paste. Let stand for at least 20 minutes to allow the flavor to infuse the
meat.
2. In the meantime, set the oven to broil and place a rack in the upper third of the
oven. Place the chicken breasts on a foil-lined baking sheet. Place the chicken
under the broiler for about 7 to 8 minutes, or until a crust begins to form around the
edges. Flip the breasts and cook them under the broiler for further 7 to 8 minutes,
until cooked through (the temperature should register 165°F on an instant-read
thermometer.)
3. Cooking time depends on how big the chicken breasts are and how hot is your
oven, the most important thing is that the chicken is cooked through.
4. Once cooked, let the breasts rest for a minute or two before serving to allow the
juices to evenly distribute through the meat. Sprinkle with chopped parsley and
serve.
5. Enjoy!
Keto protein shake
Directions are for original recipe of 1 shake
1. Stir the whey into the water and drink. Ideally use flavored whey, but if you only
have unflavored, add in a tiny bit of sweetener and cocoa powder to make it more
palatable (both have a negligible amount of carbs).

Grocery List
From 2018-06-27 to 2018-06-27

V E G E TA B L E S
Red peppers 1/2 pepper (23 g)

Hot chili, raw

Broccoli 3/4 cup chopped (68 g)

Raw

Garlic 3 2/3 clove (11 g)

Raw

Kale 2/3 cup, chopped (45 g)

Raw

Mushrooms 3/4 cup, whole (72 g)

White, raw

Spinach 7 1/3 cup (220 g)

Raw

D A I RY P R O D U C T S
Whey protein powder 2 scoop (30g) (60 g)

Gold Standard, Any flavor, 100% whey protein

Egg white 6 1/4 egg white

(separated from yolk)
Raw, fresh eggs
(250 g)

Butter 1 1/3 tbsp (19 g)

Unsalted

B E V E RA G E S
Water 2 cup (473 g)
Plain, clean water

P O U LT RY P R O D U C T S
Chicken breast 2 breast, bone and skin
removed (472 g)
Broilers or fryers, meat only, raw

SPICES AND HERBS

Garlic powder 1/4 tbsp (2.42 g)
Spices
 Paprika 1 tbsp (6.9 g)
Spices

Parsley 1/4 tbsp (0.4 g)

Spices, dried

Pepper 1/4 tbsp (1.6 g)

Spices, black

Salt 1/4 tbsp (4.5 g)

Table

NUT AND SEED PRODUCTS

Brazilnuts 1/4 cup, whole (33 g)
Nuts, dried, unblanched

FAT S A N D O I L S
Olive oil 2 1/2 tbsp (34 g)
Salad or cooking

Coconut oil 1/3 tbsp (4.53 g)

Vegetable oil 1 1/3 tbsp (19 g)

Natreon canola, high stability, non trans, high oleic

(70%)

U N C AT E G O R I Z E D
Chilean Sea Bass Portions 4 oz (113 g)
Sea Best

Pomegranate Fresh Arils 1 1/4 oz (31 g)

Pom Poms Wonderful