Week 6

Disclaimer
This is not medical advice.
Results May Vary: Causes for being overweight or obese vary from person to person.
Whether genetic or environmental, it should be noted that food intake, rates of metabolism and levels
of exercise and physical exertion vary from person to person. This means weight loss results will also
vary from person to person. No individual result should be seen as typical.
These statements have not been evaluated by the Food and Drug Administration. This product is not
intended to diagnose, treat, cure or prevent any disease.
The information, including but not limited to, text, graphics, images and other material, contained in
this meal plan is for educational purposes only. The content is not intended in any way as a substitute
for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or
other qualified health care provider with any questions you may have regarding a medical condition or
treatment and before undertaking a new health care regimen, and never disregard professional
medical advice or delay in seeking it because of something you have read in this plan.
Our advice cannot replace the advice of a trained medical doctor.  The information you are presented
has not been reviewed by a registered dietician, physician, or any other health professional.
It is your responsibility to work directly with your physician before, during, and after seeking dietary
information.
If you choose to follow any information provided without the prior consent of your physician, you agree
to accept full responsibility for your decisions and to hold harmless INCX Ventures Inc, its agents,
officers, and employees and any affiliated companies from any liability with respect to injury to you or
your property arising out of or connected with your use of the information discussed.
Day 1 1711 calories • 23g carbs (7g fiber) • 136g fat • 101g protein
BREAKFAST 415 calories • 5g carbs (1g fiber) • 35g fat • 22g protein
Mushroom Egg White Directions:
Omelette
1. Coat a non-stick cooking pan with half the
415 calories amount of olive oil and place over medium
heat.
5g carbs (1g fiber)
2. Allow pan to heat it up for 5 seconds and then
22g protein add sliced mushrooms and chopped green
35g fat onion.
Ingredients: 3. Stir often until tender. Remove from pan.
4 mushroom, whole Mushrooms (72 g) 4. In a medium bowl, beat egg whites with dash
of salt and pepper.
3 egg white (separated from yolk) Egg White
(120 g) 5. Pour the remaining oil and return the pan
back onto medium heat.
2 tbsp Olive Oil (28 g)
6. Cook the egg whites until they begin to set, 1
1/4 cup, shredded Mozzarella Cheese (28 g) to 2 minutes.
1 medium stalk Green Onion (15 g) 7. Top with sautéed vegetables and sprinkle
optional - 1 dash Black Pepper (0 g) cheese.
optional - 1 dash Salt (0 g) 8. Fold the egg whites over the filling.
9. Flip and cook until cheese starts to melt.
LUNCH 249 calories • 5g carbs (4g fiber) • 20g fat • 12g protein
Chicken Avocado Box Directions:
249 calories 1. In a bento box or a divided container, fill each
compartment with sliced cucumber with
5g carbs (4g fiber) cheese, avocado drizzled with olive oil, and
12g protein rotisserie chicken.
20g fat Optional
Ingredients: 1. Season avocado with salt, pepper and
1/4 cup, sliced or chopped Cucumber (26 g) cayenne pepper.
1/8 cup, diced Cheddar Cheese (17 g) 2. Replace rotisserie chicken with cooked
chicken breast.
1/4 Avocado (50 g)
1/2 tsp Olive Oil (2 g)
1 1/2 ounce Rotisserie Chicken (43 g)
DINNER 800 calories • 11g carbs (2g fiber) • 60g fat • 54g protein
Garlic Ginger Chicken Directions:
726 calories 1. In a small bowl, whisk together olive oil,
sesame seed oil, squeezed lemon juice,
8g carbs (1g fiber) minced garlic and ginger.
54g protein 2. Place chicken in a resealable bag and pour
53g fat marinade.
Ingredients: 3. Seal bag and coat chicken with sauce.
2 1/2 Chicken Breast (250 g) 4. Marinate in the fridge for 20 minutes.
2 1/2 cloves, minced Garlic (8 g) 5. Preheat oven to 375F and line a baking sheet
with parchment paper.
5 tsp Ginger Root (10 g)
6. Place chicken on prepared sheet and bake for
2 1/2 tsp Sesame Oil (11 g) 25 minutes or until chicken is no longer pink
2 1/2 tbsp Olive Oil (35 g) inside and the juices run clear.
1 1/4 lemon Lemon juice (60 g) 7. Optional to squeeze additional fresh lemon
juice all over cooked chicken.
Sautéed Eggplant Directions:

73 calories 1. Peel eggplant and cut into half-inch cubes.
3g carbs (1g fiber) 2. Coat large skillet with olive oil over medium-
high heat.
0g protein
3. Sauté eggplant cubes for 4-5 minutes, until
7g fat tender.
Ingredients: 4. Mince garlic and add it to pan.
1/2 cup, cubes Eggplant (42 g) 5. Toss with garlic for a couple of minutes.
1/2 tbsp Olive Oil (7 g) Remove from heat.
1/4 cloves, minced Garlic (1 g) 6. Season with salt.
optional - 1 dash Salt (0 g)
SNACK 248 calories • 2g carbs (0g fiber) • 21g fat • 13g protein
Jalapeno Cheese Crisps Directions:
115 calories 1. Preheat oven to 350°F and line a baking
sheet with parchment paper.
0g carbs (0g fiber)
2. Seed jalapeno and slice into thin rings.
7g protein
3. With a small measuring cup, scoop shredded
9g fat cheese onto prepared baking sheet, creating
Ingredients: a mound.
1/8 pepper Jalapeno Pepper (2 g) 4. Gently flatten cheese mound with fingers.
1/4 cup, shredded Cheddar Cheese (28 g) 5. Place slice jalapeno in the middle of cheese
mound.
6. Bake in the oven for 10 minutes or until
browned.
7. Remove baking sheet from and cool for 5
minutes to firm cheese crisp.
Jalapeno Stuffed with Directions:
Shrimp
1. Preheat the oven to 350°F and prepare a
133 calories baking pan.
2g carbs (0g fiber) 2. Prepare a working board/surface; remove the
stems of the Jalapeno Pepper.
6g protein
3. Remove the seeds and membranes; discard.
12g fat
4. Cut the pepper far enough lengthwise so
Ingredients: there is enough space to hold the cheese.
1 pepper Jalapeno Pepper (14 g) 5. Cut bacon into halves. Set aside.
2/3 oz Cream Cheese (19 g) 6. Stuff the pepper with enough cheese.
2 large Shrimp (14 g) 7. Place peeled and deveined shrimp on top of
1 strip Bacon (12 g) the pepper.
8. Wrap stuffed pepper with bacon halve. Stick
with a toothpick to stay in place.
9. Place stuffed pepper flat in the prepared
baking pan.
10. Bake for about 25-35 minutes, or until reaches
desired doneness.
Mushroom and Egg Directions:
Muffin
1. Preheat oven to 400°F. Chop onion,
191 calories mushrooms and spinach. Melt butter and
leave to cool.
2g carbs (0g fiber)
2. Place a nonstick pan over medium-high heat.
11g protein Remove sausage from casing and add to pan.
15g fat Break and brown sausage until no pink
remains, about 8 minutes.
Ingredients:
3. Spray a muffin tin with cooking spray. Add
1 oz Pork Sausage (28 g) sausage, onions, spinach and mushrooms to
1/8 cup, whole Mushrooms (12 g) muffin tin.
1/8 medium Onion (13 g) 4. In a bowl, combine eggs, butter, salt and
butter. Whisk till well combined.
1/8 cup Spinach (4 g)
5. Pour into the spinach mixture in the muffin tin
1/4 tbsp Butter (4 g) wells.
1 as needed Non-Stick Cooking Spray (1 g) 6. Place in preheated oven and bake for 10 to 12
minutes or until eggs set.
1 Egg (50 g)
7. Cool for 2 to 4 minutes, remove from cups
optional - to taste Salt (0 g) and serve warm.
optional - to taste Black Pepper (0 g)
Pesto Shrimp Zoodles Directions:
393 calories 1. Using a spiralizer, create zoodles out of
zucchini.
9g carbs (2g fiber)
2. Place zucchini zoodles in a colander and toss
20g protein with a pinch of salt.
31g fat 3. Let it drain for 15-30 minutes. Use a paper
Ingredients: towel to squeeze any excess water.
1 cup, spiralled Zucchini (118 g) 4. Coat a large nonstick skillet with oil. Heat over
medium-high heat.
1/4 cup Pesto (60 g)
5. Add shrimp. Cook for 2 minutes.
10 medium Shrimp (60 g)
6. Add in pesto sauce and stir for 30 seconds.
1 tsp Olive Oil (4 g)
7. Add the drained zucchini noodles. Continue
2 tbsp Parmesan Cheese (10 g) cooking until shrimp are pink and opaque and
optional - 1/4 tsp Salt (2 g) zoodles are hot, 3 minutes.
optional - 1/4 tsp, ground Black Pepper (1 g) 8. Transfer to a serving bowl.
optional - 2 leaf, whole Basil (1 g) 9. Sprinkle parmesan cheese.

10. Garnish with fresh chopped basil.
Grain Free Bread Directions:
175 calories 1. Preheat the oven to 300°F and prepare a
baking tray.
2g carbs (0g fiber)
2. Place the egg white and salt in a bowl and
9g protein whisk together until stiff.
14g fat 3. Place the egg yolk in a separate bowl, add
Ingredients: cream cheese, baking powder, and whisk
together until combined.
2 tbsp Cream Cheese (29 g)
4. Gently stir in the egg whites into the egg yolk
1/8 tsp Baking Powder (1 g) mixture.
1 egg white (separated from yolk) Egg White 5. Spoon oopsies into prepared baking tray.
(40 g)
6. Bake in the oven for about 25 minutes, or until
1 large yolk (separated from white) Egg Yolk golden.
(17 g)
optional - to taste Salt (0 g)
Salmon with Dill Butter Directions:
639 calories 1. Preheat oven to 400°F and line a baking tray
with tin foil.
5g carbs (2g fiber)
2. Rinse and pat dry salmon and arrange it on
29g protein prepared baking tray.
56g fat 3. Squeeze lemon all over fish and drizzle
Ingredients: avocado oil.
5 oz Salmon (142 g) 4. Season with salt, pepper and half the amount
of dill.
1/2 Lemon (54 g)
5. Place butter on top of salmon and bake in the
1/8 cup Butter (29 g) oven for 15 minutes or until fish flakes easily
1 tbsp Avocado Oil (14 g) with a fork.
optional - 1 tsp Dill (0 g) 6. Garnish with the remaining dill.
optional - to taste Salt (0 g) 7. Optional to serve with lemon slices.
Parmesan Crisps Directions:
2g carbs (0g fiber)
2. Grate parmesan and place each tablespoon
27g protein of cheese onto prepared baking tray, 2 inches
19g fat apart.
Ingredients: 3. Place tray in the oven and bake for 10
minutes or until edges are browned.
15 tbsp Parmesan Cheese (75 g)
4. Remove from oven and cool on rack.
Egg Galette with Directions:
Mozzarella
1. In a bowl, add one egg, cream cheese, garlic,
509 calories and salt. Using a hand mixer, beat well until a
smooth batter has been achieved.
5g carbs (0g fiber)
2. Generously grease a nonstick pan with
29g protein cooking oil spray and place over medium-low
42g fat heat.
Ingredients: 3. Pour half the amount of batter into hot pan
and use a spoon or a spatula to gently spread
2 Egg (100 g) the batter over the pan, creating a thin crepe.
2 oz Cream Cheese (57 g) 4. Cook for 1-2 minutes or until the top of the
1/4 tsp Garlic Powder (1 g) crepe is almost set.
1/2 cup, shredded Mozzarella Cheese (56 g) 5. Gently remove crepe from pan, (crepe may
crack a bit).
to taste Crushed Red Pepper Flakes (0 g)
6. Spray pan again and repeat the process with
1 as needed Non-Stick Cooking Spray (1 g) the remaining batter.
optional - 1/4 tsp Salt (2 g) 7. Return the pan to the heat and gently place
one crepe in it. Sprinkle half the amount of
shredded mozzarella and add another crepe
on top.
8. Add the remaining cheese around the edges
of the crepe leaving the centre free for the
egg.
9. Crack the second egg at the centre of the
crepe and cover with a lid.
10. Cook for 1 minutes over low heat or until
cheese is almost melted.
11. With a spatula or spoon, carefully fold the
crepe creating a galette shape.
12. Cover the pan again and cook until the egg
white is completely set.
13. Garnish with crushed red pepper flakes.
Cheesy Cauli Rice with Directions:
Chicken
1. Preheat oven to 400F and line a baking sheet
588 calories with parchment paper.
6g carbs (1g fiber) 2. Drizzle olive oil all over chicken and season
with salt and pepper.
27g protein
3. Transfer chicken to prepared sheet and bake
52g fat in the oven for 20 minutes or until no longer
Ingredients: pink inside.
1/4 head, small Cauliflower (66 g) 4. Cool, chop chicken and set aside.
1/4 cup, shredded Cheddar Cheese (28 g) 5. Remove all greens from cauliflower.
1/4 cup, shredded Mozzarella Cheese (28 g) 6. Cut cauliflower into large chunks and use a
medium-sized hole box grater to grate into
1 tbsp Butter (14 g) "rice".
1 tbsp Cream Cheese (14 g) 7. Transfer cauliflower rice into a clean paper
1/4 tsp Garlic Salt (1 g) towel and press to remove any excess
moisture.
1/8 cup, fluid Heavy Whipping Cream (30 g)
8. Place a nonstick pan over medium heat and
1/2 Chicken Breast (50 g) melt butter.
1/2 tbsp Olive Oil (7 g) 9. Saute cauliflower rice in heated pan for 5
minutes or until less white and tender.
optional - 1 tbsp Parsley, fresh (4 g)
10. Season with garlic salt.
11. Reduce heat to medium-low and stir in cream
cheese, cheddar cheese, mozzarella cheese,
and heavy cream. Mix until well combined and
melted.
12. Add cook chicken to pan.
13. Garnish with chopped parsley.
Simplify
1. Opt for packaged riced cauliflower.
Spinach Stuffed Chicken Directions:
8g carbs (2g fiber)
2. Butterfly chicken breast, (place chicken breast
58g protein on a cutting board and have one hand on top
31g fat of chicken. Using a sharp knife, slice chicken
crossways, being careful not to cut the whole
Ingredients: way through), and open out flat.
2 tbsp Parmesan Cheese (10 g) 3. Drizzle half the amount of olive oil and
1/4 cup, shredded Mozzarella Cheese (28 g) sprinkle chicken breast with cayenne pepper,
salt, and pepper; set aside.
1 Egg (50 g)
4. In a nonstick skillet, pour the remaining olive
1 slice Onion (38 g) oil and saute spinach, diced onions and
minced garlic for 3 minutes or until spinach is
1 clove Garlic (3 g) wilted.
2 Chicken Breast (200 g) 5. In a bowl, beat egg with a fork. Stir in cooked
1 tbsp Olive Oil (14 g) spinach mixture, shredded parmesan cheese
and half the amount of mozzarella cheese.
2 cup Spinach (57 g) Whisk until well incorporated.
optional - 1/8 tsp Cayenne Pepper (0 g) 6. Spoonful spinach mixture in the middle of
optional - 1 dash Salt (0 g) chicken breast and fold over.
optional - 1 dash Black Pepper (0 g) 7. Cover top of chicken with the remaining
spinach mixture.
8. Sprinkle with remaining cheese and place on
baking sheet.
9. Bake chicken in the oven for 30 minutes or
until an instant-read thermometer inserted into
the centre of chicken reads 165F.
Ham Scramble Directions:
451 calories 1. In a bowl, whisk eggs.
2g carbs (0g fiber) 2. Place a nonstick pan over medium heat and
pour oil.
26g protein
3. Chop ham into bite size pieces and add it to
38g fat hot pan.
Ingredients: 4. Cook ham until heated through.
2 Egg (100 g) 5. Pour whisked eggs over top of ham.
1 slice Sliced Deli Ham (28 g) 6. Using a spatula, start to stir the eggs from the
1 tbsp, chopped Green Onion (6 g) outside in. Stir slowly, but continuously, to
break the egg curds that are forming in the
1/4 cup, shredded Cheddar Cheese (28 g) pan.
1 tbsp Olive Oil (14 g) 7. Sprinkle cheese when eggs are slightly wet.
8. Stir to combine and cook until cheese is
melted.
9. Garnish with chopped green onion.
Guilt Free Philly Directions:
Cheesesteak Salad
1. Place a nonstick pan over medium heat. sauté
361 calories steak for 7 minutes, till no longer pink or to
your desired level of doneness. Remove,
5g carbs (1g fiber) allow to cool, then shred.
28g protein 2. Add butter to the pan, once hot, add bell
26g fat pepper, shredded steak, garlic powder, salt
and pepper. Cook for 5 minutes.
Ingredients:
3. Turn stove off, stir cheese into steak mixture
1/2 tbsp Butter (7 g) and allow to melt. Serve with mixed greens.
1/4 cup, chopped Green Bell Pepper (38 g)
3 1/2 oz Beef Steak (100 g)
1 dash Garlic Powder (1 g)
1/4 cup, shredded Mozzarella Cheese (28 g)
1 1/2 cup Mixed Greens (71 g)
Creamy Chicken with Directions:
Capers
1. Place a skillet over medium heat and melt
807 calories butter.
7g carbs (1g fiber) 2. Season chicken breast with lemon pepper,
salt, dill, and garlic powder.
46g protein
3. Cook chicken in melted butter and increase
67g fat heat to medium-high.
Ingredients: 4. Brown chicken for 5 minutes per side or until
2 Chicken Breast (200 g) chicken is no longer pink inside.
1/2 tsp Lemon Pepper Seasoning (2 g) 5. Transfer chicken from skillet onto a plate and
cover with foil.
1/2 tsp Garlic Powder (2 g)
6. Pour heavy cream into previous skillet and
1 1/2 tbsp Butter (21 g) whisk continuously on medium-high heat for 3
1/2 cup, fluid Heavy Whipping Cream (120 minutes or until sauce has reduced.
g) 7. Remove skillet from heat and stir in capers.
2 tbsp, drained Capers (18 g) 8. Pour sauce over chicken.
optional - 1/2 tsp Salt (3 g)
optional - 1/2 tsp Dill (0 g)

Strawberries and Cream Directions:
100 calories 1. Wash and slice strawberries.
9g carbs (1g fiber) 2. Transfer sliced strawberries into a bowl and
top with whipped cream.
1g protein
7g fat
Ingredients:
6 strawberry Strawberries (72 g)
1/2 cup Whipped Cream (30 g)
Over Easy Eggs Directions:
487 calories 1. Place a nonstick skillet over low heat.
2g carbs (0g fiber) 2. Add and brush the butter around the pan.
25g protein 3. Crack egg into a cup.
42g fat 4. Pour egg into the pan when butter stops
foaming and quickly lift the handle of the pan
Ingredients: just enough for the eggs to slightly pool.
4 Egg (200 g) 5. Lower the handle back down.
2 tbsp Butter (28 g) 6. Cook for additional 10 seconds and lightly
optional - to taste Salt (0 g) jiggle the pan.
optional - to taste Black Pepper (0 g) 7. Season with salt and pepper.
8. Continue to cook on low heat.
9. Jiggle pan again and examine the whites for
opaqueness.
10. Once eggs are set, lift pan from heat and flip
the eggs by pushing the pan away from you.
11. Return the pan to the heat.
12. Allow eggs to cook for another 10 seconds.
13. Re-flip the eggs to their original side.
14. Season additionally with salt and pepper.
Tuna Lettuce Wrap Directions:
227 calories 1. In a bowl, combine cottage cheese with olive
oil, dijon mustard, drained tuna, chopped red
8g carbs (5g fiber) bell pepper, sliced olives, and diced avocado.
12g protein 2. Sprinkle salt, black pepper and cajun
18g fat seasoning.
Ingredients: 3. Mix until well combined.
1/4 can Canned Tuna (28 g) 4. Scoop tuna mixture into lettuce leaf.
1/8 cup, (not packed) Cottage Cheese (28 g) Simplify Plan
3 olive Olives (8 g) 1. Make tuna mixture ahead of time and store in
1/4 Avocado (50 g) the fridge up to 2 days.
1/8 cup, chopped Red Bell Pepper (19 g)
1/4 tsp Dijon Mustard (1 g)
1/2 tbsp Olive Oil (7 g)
1 leaf Green Leaf Lettuce (8 g)
optional - 1/2 tsp Cajun Seasoning (2 g)
Seasoned Butternut Directions:
Squash
1. Preheat the oven to 350°F and line a baking
89 calories sheet with parchment paper.
7g carbs (1g fiber) 2. In a bowl combine the butternut squash, olive
oil, rosemary, salt, black pepper, and garlic.
1g protein
3. Add the mixture to the baking sheet and bake
7g fat for 45 minutes or until golden brown.
Ingredients: 4. Remove from the oven and serve.
1/4 squash, cubed Butternut Squash (51 g)
1/2 cloves, minced Garlic (2 g)
optional - 1/4 tbsp Rosemary (0 g)
Creamed Spinach Directions:
Stuffed Salmon
1. Preheat the oven to 350°F.
909 calories
2. In a bowl, add spinach, cream cheese,
7g carbs (2g fiber) parmesan cheese, and garlic. Mix all well and
set aside.
56g protein
3. Place salmon on a cutting board and cut a
71g fat pocket about ¾ quarter of the way through
Ingredients: making sure not to cut all the way.
2 1/2 oz, frozen Spinach (71 g) 4. Transfer fillet to a fitting baking dish. Carefully,
fill each pocket with the spinach mixture.
2 1/2 oz Cream Cheese (71 g)
5. Brush fillet with olive oil.
1/8 cup, grated Parmesan Cheese (13 g)
6. Bake for 40 minutes or reaches to 140-145°F.
1 cloves, minced Garlic (3 g)
7. Cool for 5 minutes prior to serving.
8 oz Salmon (227 g)
Blueberry Chaffle Directions:
402 calories 1. Preheat waffle maker.
9g carbs (2g fiber) 2. In a bowl, whisk egg until well beaten.
21g protein 3. Mix in almond flour, baking powder and
swerve sweetener.
32g fat
4. Stir in cheese and fold in blueberries.
Ingredients:
5. Continue mixing until well combined.
1/2 cup, shredded Mozzarella Cheese (56 g)
6. Coat waffle maker with choice of oil; best to
1 Egg (50 g) use any non-stick spray.
1 tbsp Almond Flour (7 g) 7. Pour half of the mixture and cook 2-3 minutes
1/4 cup, frozen Blueberries (37 g) or until automatic waffle timer goes off.
1 tbsp Butter (14 g) 8. Repeat steps for the remaining batter.
1/4 tsp Baking Powder (1 g) 9. Smear Butter.
2 tbsp Swerve Sweetener (30 g)
Open Faced Bell Pepper Directions:
Bacon Sandwich
1. Cook bacon on stovetop to desired crispiness.
457 calories Optional to cook bacon in the microwave by
following package directions.
8g carbs (2g fiber)
2. Cut bell pepper in half and remove stem and
19g protein seeds.
39g fat 3. Use the bell pepper halves as "bread" by
Ingredients: smearing each half with mayonnaise.
1 medium Green Bell Pepper (120 g) 4. Top each half with cheese, bacon and red
onion.
4 strip, cooked Bacon (32 g)
5. Microwave for 1 minute or until cheese is
2 slice Cheddar Cheese (56 g) melted.
2 slice Red Onion (14 g) 6. Optional to cook in the oven at 400F for 5-7
2 tsp Mayonnaise (10 g) minutes or until cheese is melted.
Mustard Steak Directions:
656 calories 1. Season steak with salt, pepper and cut in half
crosswise.
1g carbs (1g fiber)
2. Heat oil in a skillet over medium heat.
60g protein
3. Add one portion of the steak to the skillet.
44g fat
4. Cook on each sides for about 5 minutes until
Ingredients: golden brown.
8 oz Skirt Steak (227 g) 5. Transfer cooked steak to a plate, and rest for
3/4 tbsp Olive Oil (11 g) 3 minutes.
1/8 cup Beef Broth/Stock (30 g) 6. Add The remaining portion of steak to the
skillet and repeat.
1 tbsp Dijon Mustard (15 g)
7. Transfer the steak onto the cutting board.
1/2 tbsp Butter (7 g)
8. Pour meat juice back in to the skillet.
1 tbsp, drained Capers (9 g)
9. Add the broth, mustard, butter, and stir well to
optional - to taste Salt (0 g) combine.
optional - to taste Black Pepper (0 g) 10. Add the capers and cook for about 2 minutes
or until the sauce thickens.
11. Pour sauce over steak slices and serve.
Ham Egg Scramble Directions:
334 calories 1. Place a nonstick pan over medium heat and
pour oil.
1g carbs (0g fiber)
2. Dice ham into bite size pieces and saute in oil
25g protein for 1-2 minutes or until ham is slightly brown.
25g fat 3. Crack egg into a bowl and whisk with a fork.
Ingredients: Season with pepper.
2 Egg (100 g) 4. Pour whisked egg over top of ham.
1 tsp Olive Oil (4 g) 5. Using a spatula, start to stir the eggs from the
outside in. Stir slowly, but continuously, to
1 slice Sliced Deli Ham (28 g) break the egg curds that are forming in the
1/4 cup, shredded Mozzarella Cheese (28 g) pan.
optional - to taste Black Pepper (0 g) 6. Sprinkle cheese when eggs are slightly wet.
7. Stir to combine and cook until cheese is
melted.
Easy Roasted Chicken Directions:
362 calories 1. Preheat the oven to 350°F and line a baking
sheet with parchment paper.
1g carbs (1g fiber)
2. In a bowl combine all the seasonings.
32g protein
3. Coat the chicken in olive oil and add the
25g fat seasoning mix, coat evenly.
Ingredients: 4. Bake for 30 minutes or until the chicken is
1 1/2 Chicken Breast (150 g) fully cooked. Remove and serve.
3/4 tsp Italian Seasoning (1 g)
1 1/2 tbsp Olive Oil (21 g)
optional - 3/4 tsp Paprika (2 g)
Marinated Tomato Salad Directions:
191 calories 1. Slice the tomatoes and arrange them in a
refrigerator safe container.
7g carbs (2g fiber)
2. Combine the remaining ingredients in a bowl
2g protein and mix well.
18g fat 3. Pour the mixture onto the tomatoes and
Ingredients: cover, allow to marinate in the refrigerator for
a minimum of 4 hours, up to 24 hours, before
1 large Tomato (164 g) serving.
1 1/4 tbsp Olive Oil (18 g)
1 tbsp Red Wine Vinegar (15 g)
1/4 cloves, minced Garlic (1 g)
1/2 tbsp, chopped Onion (5 g)
optional - 1 dash Salt (0 g)
optional - 1 dash Black Pepper (0 g)
optional - 1/4 tbsp Parsley, fresh (1 g)
optional - 1/4 tsp, ground Basil (0 g)
Grilled Pork Chops Directions:
711 calories 1. Preheat an outdoor grill for medium heat.
6g carbs (1g fiber) 2. Lightly brush oil over grill grate.
45g protein 3. Season chops with salt and pepper.
56g fat 4. Place chops to grill for about 8-10 minutes, or
until the pork chops have reached an internal
Ingredients: temperature of 145 ºF.
3 oz Pork Chop (85 g) 5. Arrange bacon, tomato, and cheese slices on
3 strip Bacon (36 g) each pork chop.
3 slice Mozzarella Cheese (86 g) 6. Sprinkle evenly with paprika, and oregano.
3 slice or wedge Tomato (60 g) 7. Grill for an additional 3 minutes, or until
cheese melts.
optional - 3/4 tsp, ground Oregano (1 g)
optional - to taste Paprika (1 g)
Spinach salad Directions:
194 calories 1. Chop spinach and green onion. Transfer into
a serving bowl.
5g carbs (2g fiber)
2. Pour in olive oil and squeeze lemon juice.
6g protein
3. Season with salt and pepper.
18g fat
4. Sprinkle parmesan cheese.
Ingredients:
5. Toss until well coated.
2 cup Spinach (57 g)
1/2 lemon Lemon juice (24 g)
1/8 cup, grated Parmesan Cheese (13 g)
1/2 medium stalk Green Onion (8 g)
optional - 1 dash Black Pepper (0 g)
Grocery List
Produce
Mushrooms Green Onion

4 mushroom, whole (72g) 1 1/2 medium stalk (23g)
1/8 cup, whole (12g) 1 tbsp, chopped (6g)
Cucumber Avocado
1/4 cup, sliced or chopped (26g) 1/2 avocado (100g)
Garlic Ginger Root

4 1/2 cloves, minced (15g) 5 tsp (10g)
1 clove (3g)
Lemon juice Eggplant

1 3/4 lemon (84g) 1/2 cup, cubes (42g)
Jalapeno Pepper Onion

1 1/8 pepper (16g) 1/8 medium (13g)
1 slice (38g)
1/2 tbsp, chopped (5g)
Spinach Zucchini
4 1/8 cup (118g) 1 cup, spiralled (118g)
2 1/2 oz, frozen (71g)
Lemon Cauliflower
1/2 lemon (54g) 1/4 head, small (66g)
Green Bell Pepper Mixed Greens

1/4 cup, chopped (38g) 1 1/2 cup (71g)
1 medium (120g)
Strawberries Red Bell Pepper

6 strawberry (72g) 1/8 cup, chopped (19g)
Green Leaf Lettuce Butternut Squash
1 leaf (8g) 1/4 squash, cubed (51g)
Blueberries Red Onion

1/4 cup, frozen (37g) 2 slice (14g)
Tomato
1 large (164g)
3 slice or wedge (60g)
Milk, Eggs, Other Dairy
Egg White Butter

4 egg white (separated from yolk) 6 3/4 tbsp (95g)
(160g)
1/8 cup (29g)
Egg Egg Yolk

13 egg (650g) 1 large yolk (separated from white)
(17g)
Heavy Whipping Cream Whipped Cream

5/8 cup, fluid (150g) 1/2 cup (30g)
Spices and Seasonings

These items have low nutritional value and are optional
Black Pepper Salt

4 dash (0g) 4 dash (0g)
1/4 tsp, ground (1g) 1 tsp (7g)
Garlic Powder Crushed Red Pepper Flakes

3/4 tsp (3g)
1 dash (1g)
Garlic Salt Cayenne Pepper

1/4 tsp (1g) 1/8 tsp (0g)
Lemon Pepper Seasoning Cajun Seasoning
1/2 tsp (2g) 1/2 tsp (2g)
Paprika Italian Seasoning

3/4 tsp (2g) 3/4 tsp (1g)
Oil, Vinegar, Salad Dressing
Olive Oil Sesame Oil

14 3/4 tbsp (208g) 2 1/2 tsp (11g)
2 1/2 tsp (10g)
Avocado Oil Red Wine Vinegar

1 tbsp (14g) 1 tbsp (15g)
Cheese
Mozzarella Cheese Cheddar Cheese

2 1/4 cup, shredded (252g) 1/8 cup, diced (17g)
3 slice (86g) 3/4 cup, shredded (84g)
2 slice (56g)
Cream Cheese Parmesan Cheese

5 1/6 oz (147g) 19 tbsp (95g)
3 tbsp (43g) 1/4 cup, grated (26g)
Cottage Cheese
1/8 cup, (not packed) (28g)
Meat
Rotisserie Chicken Chicken Breast

1 1/2 ounce (43g) 8 1/2 chicken breast (850g)
Bacon Pork Sausage

4 strip (48g) 1 oz (28g)
4 strip, cooked (32g)
Sliced Deli Ham Beef Steak
2 slice (56g) 3 1/2 oz (100g)
Skirt Steak Pork Chop

8 oz (227g) 3 oz (85g)
Seafood
Shrimp Salmon
2 large (14g) 13 oz (369g)
10 medium (60g)
Other
Non-Stick Cooking Spray

2 as needed (2g)
Pasta and Rice
Pesto
1/4 cup (60g)
Produce - Spices and Seasonings

These items have low nutritional value and are optional
Basil Dill
2 leaf, whole (1g) 1 1/2 tsp (0g)
1/4 tsp, ground (0g)
Parsley, fresh Rosemary

1 1/4 tbsp (5g) 1/4 tbsp (0g)
Oregano
3/4 tsp, ground (1g)
Baking
Baking Powder
3/8 tsp (2g)
Canned and Jarred
Capers Canned Tuna

3 tbsp, drained (27g) 1/4 can (28g)
Olives Beef Broth/Stock

3 olive (8g) 1/8 cup (30g)
Condiments
Dijon Mustard Mayonnaise

1/4 tsp (1g) 2 tsp (10g)
1 tbsp (15g)
Gluten Free - Health Foods - Baking
Almond Flour
1 tbsp (7g)
Health Foods - Baking
Swerve Sweetener
2 tbsp (30g)

Week 6

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Week 6

Uploaded by

Copyright:

Available Formats

Disclaimer

This is not medical advice.

Sautéed Eggplant Directions:

optional - 1/4 tsp, ground Black Pepper (1 g) 8. Transfer to a serving bowl.

optional - 2 leaf, whole Basil (1 g) 9. Sprinkle parmesan cheese.

optional - 1 tsp Dill (0 g) 6. Garnish with the remaining dill.

optional - to taste Salt (0 g) 7. Optional to serve with lemon slices.

SNACK 100 calories • 9g carbs (1g fiber) • 7g fat • 1g protein

Mushrooms Green Onion

Garlic Ginger Root

Lemon juice Eggplant

Jalapeno Pepper Onion

Green Bell Pepper Mixed Greens

Strawberries Red Bell Pepper

Blueberries Red Onion

Milk, Eggs, Other Dairy

Egg White Butter

Egg Egg Yolk

Heavy Whipping Cream Whipped Cream

Spices and Seasonings

Black Pepper Salt

Garlic Powder Crushed Red Pepper Flakes

Garlic Salt Cayenne Pepper

Paprika Italian Seasoning

Oil, Vinegar, Salad Dressing

Olive Oil Sesame Oil

Avocado Oil Red Wine Vinegar

Mozzarella Cheese Cheddar Cheese

Cream Cheese Parmesan Cheese

Rotisserie Chicken Chicken Breast

Bacon Pork Sausage

Skirt Steak Pork Chop

Non-Stick Cooking Spray

Pasta and Rice

Produce - Spices and Seasonings

Parsley, fresh Rosemary

Canned and Jarred

Capers Canned Tuna

Olives Beef Broth/Stock

Dijon Mustard Mayonnaise

Gluten Free - Health Foods - Baking

Health Foods - Baking

You might also like