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Week 2
Week 2
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.
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Day 1 1186 calories • 14g carbs (4g fiber) • 92g fat • 73g protein
BREAKFAST 475 calories • 5g carbs (0g fiber) • 35g fat • 33g protein
Egg-White Scramble with Directions:
Sausage
1. Place a skillet over medium-high heat and add
475 calories sausage.
5g carbs (0g fiber) 2. Cook sausage until brown. Drain and chop
into bite size pieces; set aside.
33g protein
3. In a bowl, beat eggs with milk. Season with
35g fat salt and pepper.
Ingredients: 4. Reheat previous pan and pour oil.
4 egg white (separated from yolk) Egg White 5. Pour eggs into heated pan.
(161 g)
6. Using a spatula, start to stir the eggs from the
1 tbsp Olive Oil (14 g) outside in. Stir slowly, but continuously, to
1/2 link Pork Sausage (42 g) break the egg curds that are forming in the
pan, do not flip curds over.
1/4 cup Milk (61 g)
7. Continue this process, pausing in between to
1/4 cup, shredded Cheddar Cheese (28 g) allow time for the eggs to cook but working
optional - to taste Salt (0 g) quickly enough so as not to overcook the
eggs, just gently pushing/folding the liquid
optional - to taste Black Pepper (0 g) eggs to form curds.
optional - to taste Salt (0 g) 8. Stir in cheese and cook until cheese is
starting to melt.
optional - to taste Black Pepper (0 g)
9. Add in chopped sausage and mix with egg
and cheese.
10. Remove pan from heat when eggs are slightly
wet.
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 462 calories • 4g carbs (1g fiber) • 36g fat • 29g protein
DINNER 462 calories • 4g carbs (1g fiber) • 36g fat • 29g protein
Baked Garlic Chicken Directions:
Wings
1. In a large resealable bag, combine garlic, chili
287 calories powder, garlic powder, salt, pepper and hot
sauce.
2g carbs (1g fiber)
2. Seal bag and shake to combine.
20g protein
3. Add chicken wings and reseal bag.
22g fat
4. Shake until chicken wings are coated than
Ingredients: marinate in the fridge for 2 hours.
1/2 tbsp Olive Oil (7 g) 5. Preheat oven to 375F and arrange wings on a
1/2 cloves, minced Garlic (2 g) baking sheet.
1/4 tsp Garlic Powder (1 g) 6. Bake the wings for 1 hour or until crisp and
cooked through.
1/2 tbsp Hot Sauce (7 g)
2 1/2 wing Chicken Wings (85 g)
optional - 1/2 tsp Chili Powder (1 g)
optional - to taste Salt (0 g)
optional - to taste Black Pepper (0 g)
BREAKFAST 475 calories • 5g carbs (0g fiber) • 35g fat • 33g protein
Egg-White Scramble with Directions:
Sausage
1. Place a skillet over medium-high heat and add
475 calories sausage.
5g carbs (0g fiber) 2. Cook sausage until brown. Drain and chop
into bite size pieces; set aside.
33g protein
3. In a bowl, beat eggs with milk. Season with
35g fat salt and pepper.
Ingredients: 4. Reheat previous pan and pour oil.
4 egg white (separated from yolk) Egg White 5. Pour eggs into heated pan.
(161 g)
6. Using a spatula, start to stir the eggs from the
1 tbsp Olive Oil (14 g) outside in. Stir slowly, but continuously, to
1/2 link Pork Sausage (42 g) break the egg curds that are forming in the
pan, do not flip curds over.
1/4 cup Milk (61 g)
7. Continue this process, pausing in between to
1/4 cup, shredded Cheddar Cheese (28 g) allow time for the eggs to cook but working
optional - to taste Salt (0 g) quickly enough so as not to overcook the
eggs, just gently pushing/folding the liquid
optional - to taste Black Pepper (0 g) eggs to form curds.
optional - to taste Salt (0 g) 8. Stir in cheese and cook until cheese is
starting to melt.
optional - to taste Black Pepper (0 g)
9. Add in chopped sausage and mix with egg
and cheese.
10. Remove pan from heat when eggs are slightly
wet.
LUNCH 199 calories • 4g carbs (1g fiber) • 15g fat • 13g protein
Garlic Shrimp Directions:
199 calories 1. Peel and devein shrimp and place it into a
bowl.
4g carbs (1g fiber)
2. Pour half the amount of oil on top of shrimp
13g protein and add minced garlic.
15g fat 3. Use fingers to toss gently. Set aside for 20
Ingredients: minutes.
10 medium Shrimp (60 g) 4. Heat skillet with the remaining oil over high
heat.
1 cloves, minced Garlic (3 g)
5. When wisps of smoke starts to appear from
1 tbsp Olive Oil (14 g) skillet, add shrimp.
1/8 cup Chicken Broth/Stock (30 g) 6. Cook shrimp for 1 minute, turning and tossing.
1/4 Lemon (27 g) 7. Pour chicken broth over shrimp.
optional - 1 tbsp Parsley, fresh (4 g) 8. Shake skillet and continue cooking for 1-2
optional - to taste Salt (0 g) minutes or until shrimp change from
translucent to pink and most of the chicken
optional - to taste Black Pepper (0 g) broth is evaporated.
9. Sprinkle salt and pepper.
10. Transfer shrimp to plate and squeeze over
lemon juice.
11. Garnish with parsley.
DINNER 527 calories • 7g carbs (2g fiber) • 43g fat • 27g protein
Bun-less Philly Cheese Directions:
Steak
1. Place a skillet over medium-high heat and
527 calories pour oil.
7g carbs (2g fiber) 2. Slice steak into strips and add it to heated
pan.
27g protein
3. Sprinkle salt, pepper, onion powder, and
43g fat garlic powder over steak; continue to brown
Ingredients: meat.
4 oz Beef Flank (113 g) 4. Turn heat to high and cook steak for 12
minutes or until it becomes crispy on the
1 tbsp Olive Oil (14 g) outside.
1/8 tsp Onion Powder (0 g) 5. Remove steak from pan and set aside,
1/4 cup, pieces or slices Mushrooms (18 g) leaving juices behind.
1 slice Mozzarella Cheese (29 g) 6. Reduce heat to medium-low and add sliced
mushrooms and sliced red pepper to skillet.
4 leaf Butterhead Lettuce (60 g)
7. Continue to saute until vegetables become
1/2 tsp Garlic Powder (2 g) tender.
1/4 cup, chopped Red Bell Pepper (37 g) 8. Return cooked steak to skillet.
optional - to taste Salt (0 g) 9. Mix meat with veggies.
optional - to taste Black Pepper (0 g) 10. Arrange cheese over top of cheesesteak
ingredients and cook until cheese starts to
melt.
11. Optional to scoop cheesesteak filling into a
lettuce leaf.
Day 3 1091 calories • 15g carbs (4g fiber) • 82g fat • 71g protein
BREAKFAST 178 calories • 3g carbs (1g fiber) • 11g fat • 15g protein
Mini Omelet Directions:
178 calories 1. Preheat oven to 350°F and line a muffin tin
with a paper liner.
3g carbs (1g fiber)
2. In a bowl, whisk egg until smooth.
15g protein
3. Add chopped ham, bell pepper, onion, salt,
11g fat pepper, and water.
Ingredients: 4. Whisk together until blended.
1 Egg (50 g) 5. Pour mixture into the muffin cups.
1/8 cup, chopped Sliced Deli Ham (38 g) 6. Bake in the oven for about 18-20 minutes, or
1/8 cup, chopped Red Bell Pepper (19 g) until toothpick/knife comes out from the center
clean.
2 tbsp, chopped Onion (20 g)
1/4 tbsp Water (4 g)
optional - to taste Salt (0 g)
optional - to taste Black Pepper (0 g)
LUNCH 457 calories • 10g carbs (2g fiber) • 37g fat • 23g protein
Tuna Salad with Mixed Directions:
Greens
1. In a bowl, mix drained canned tuna with
457 calories mayonnaise, greek yogurt, chopped green
onion, sliced celery and lemon juice together.
10g carbs (2g fiber)
2. Season tuna with salt and pepper.
23g protein
3. In a serving bowl, toss mixed greens with
37g fat olive oil and chopped tomato.
Ingredients: 4. Add tuna mixture on top.
1/2 can Canned Tuna (55 g) 5. Garnish with fresh dill.
1/4 cup Plain Greek Yogurt (60 g)
2 tbsp Mayonnaise (29 g)
1/2 cup, chopped or sliced Tomato (90 g)
1 tsp Lemon juice (5 g)
1 medium stalk Green Onion (15 g)
1/4 cup chopped Celery (25 g)
1 tbsp Olive Oil (14 g)
1 cup Mixed Greens (47 g)
optional - to taste Salt (0 g)
optional - to taste Black Pepper (0 g)
optional - 1 sprig Dill (0 g)
DINNER 456 calories • 3g carbs (1g fiber) • 33g fat • 33g protein
DINNER 456 calories • 3g carbs (1g fiber) • 33g fat • 33g protein
Bacon-Wrapped Salmon Directions:
456 calories 1. Preheat oven to 400ºF and lightly grease a
baking pan with cooking oil spray.
3g carbs (1g fiber)
2. Place the salmon onto the baking sheet skin-
33g protein side-down.
33g fat 3. Sprinkle fish with rosemary, salt and pepper.
Ingredients: 4. Lay the bacon strip over the fish to cover.
3 strip Bacon (36 g) 5. Bake in the oven until fish is no longer
5 oz Salmon (142 g) translucent in the centre (15-20 minutes)
depending on oven.
1 as needed Non-Stick Cooking Spray (1 g)
6. Turn the oven on to broil and cook until the
optional - 2 tbsp Rosemary (3 g) bacon has crisped, 1 to 2 minutes.
optional - to taste Salt (0 g)
optional - to taste Black Pepper (0 g)
Day 4 1251 calories • 16g carbs (5g fiber) • 97g fat • 80g protein
BREAKFAST 316 calories • 4g carbs (1g fiber) • 24g fat • 21g protein
Spinach Onion Scramble Directions:
316 calories 1. Whisk egg in a bowl. Season with salt and
pepper.
4g carbs (1g fiber)
2. Melt butter into a non-stick skillet over
21g protein medium-high heat.
24g fat 3. Add chopped onions to pan and sauté until
Ingredients: brown.
1/2 cup Spinach (14 g) 4. Add spinach and sauté until just wilted.
2 tbsp, chopped Onion (20 g) 5. Pour whisked eggs over top of spinach
mixture.
2 Egg (100 g)
6. Using a spatula, start to stir the eggs from the
1/2 tbsp Butter (7 g) outside in. Stir slowly, but continuously, to
1/3 cup, shredded Mozzarella Cheese (37 g) break the egg curds that are forming in the
pan.
optional - 1 dash Salt (0 g)
7. Sprinkle mozzarella cheese when eggs are
optional - 1 dash Black Pepper (0 g) slightly wet.
8. Stir to combine and cook until cheese is
melted.
LUNCH 213 calories • 6g carbs (2g fiber) • 15g fat • 14g protein
Shrimp with Cauliflower Directions:
and Broccoli
1. Place a nonstick skillet over medium heat and
213 calories pour oil.
6g carbs (2g fiber) 2. Sauté minced garlic until fragrant.
14g protein 3. Peel and devein shrimp and toss in pan.
15g fat 4. Add chopped broccoli and cauliflower.
Ingredients: 5. Season with salt, pepper and chopped red hot
chili pepper.
1 cloves, minced Garlic (3 g)
6. Add in shredded cabbage.
10 medium Shrimp (60 g)
7. Stir until cabbage, broccoli and cauliflower are
1/2 cup, shredded Cabbage (35 g) tender and shrimp is pink and cooked fully
1/4 cup, chopped Cauliflower (27 g) through.
1/4 cup, florets Broccoli (23 g) 8. Top with cilantro.
1 tbsp Olive Oil (14 g)
1 pepper Red Hot Chile Pepper (1 g)
optional - 1 dash Salt (0 g)
optional - 1 dash Black Pepper (0 g)
optional - 1/4 cup Cilantro (4 g)
DINNER 624 calories • 2g carbs (0g fiber) • 49g fat • 43g protein
DINNER 624 calories • 2g carbs (0g fiber) • 49g fat • 43g protein
Broiled Chicken Directions:
624 calories 1. Combine ranch dressing, Italian seasoning,
vinegar, and chicken in a resealable bag.
2g carbs (0g fiber)
2. Put to marinate in the refrigerator for about 30
43g protein minutes to 1 hour.
49g fat 3. Preheat oven to broil.
Ingredients: 4. Place chicken onto the sheet and broil for 20
2 Chicken Breast (200 g) minutes or until the chicken is fully cooked.
2 tbsp Olive Oil (28 g) Optional Cooking Method
1 tbsp Red Wine Vinegar (15 g) 1. Preheat an outdoor grill for medium heat.
1 tsp Italian Seasoning (2 g) 2. Lightly brush oil over grill grate.
2 tbsp Ranch Dressing (30 g) 3. Cook chicken on each side until lightly brown,
or until cooked.
BREAKFAST 468 calories • 3g carbs (1g fiber) • 40g fat • 22g protein
Red Pepper Egg Muffins Directions:
468 calories 1. Preheat oven to 350°F.
3g carbs (1g fiber) 2. Remove sausage from casing and add to a
cold pan. Turn heat onto medium-high and
22g protein cook until evenly browned through and no
40g fat longer pink; set aside.
Ingredients: 3. Generously grease muffin tin with melted
butter.
1 Egg (50 g)
4. In a bowl, beat eggs. Add cooked sausage,
1/4 cup, chopped Red Bell Pepper (37 g) chopped red pepper, cheese, and seasoning.
1/4 cup, shredded Cheddar Cheese (28 g) Whisk until well combined.
1 tbsp Butter (14 g) 6. Bake 18–20 minutes or until a knife stuck into
the muffin comes out clean.
1 tsp chopped Chives (1 g)
7. Garnish with chopped chives.
optional - to taste Salt (0 g)
optional - to taste Black Pepper (0 g)
LUNCH 438 calories • 8g carbs (3g fiber) • 33g fat • 26g protein
Open Faced Bell Pepper Directions:
Grilled Sandwich
1. Cut bell pepper in half and remove stem and
438 calories seeds.
8g carbs (3g fiber) 2. Use the bell pepper halves as bread and
spread mayonnaise.
26g protein
3. Top each half with ham, cheese and tomato.
33g fat
4. Place in the microwave for 1 minute or until
Ingredients: cheese is melted.
1 medium Green Bell Pepper (120 g) 5. Optional to cook in the oven at 400F for 5
2 slice Sliced Deli Ham (56 g) minutes or until cheese is melted.
1 tbsp Mayonnaise (15 g)
2 slice Mozzarella Cheese (57 g)
2 slice or wedge Tomato (40 g)
DINNER 378 calories • 3g carbs (1g fiber) • 26g fat • 32g protein
DINNER 378 calories • 3g carbs (1g fiber) • 26g fat • 32g protein
Baked Spinach and Directions:
Mozzarella Chicken
Breast 1. Preheat oven to 425F and line a baking sheet
with parchment paper.
378 calories
2. Place a nonstick pan over medium heat and
3g carbs (1g fiber) pour oil.
32g protein 3. Saute minced garlic for 1-2 minutes or until
fragrant.
26g fat
4. Add spinach and continue to stir frequently
Ingredients: until spinach is wilted.
1 Chicken Breast (100 g) 5. Butterfly chicken beast; slice lengthwise down
1 1/2 slice Mozzarella Cheese (43 g) the middle but do not cut all the way through.
1 cup Baby Spinach (28 g) 6. Place mozzarella cheese over chicken and
add spinach mixture on top of cheese.
1 cloves, minced Garlic (3 g)
7. Fold chicken in half, securing with toothpicks.
1 tbsp Olive Oil (14 g)
8. Sprinkle top of chicken with paprika.
2 Toothpick (2 g)
9. Bake in the oven for 25 minutes or until
optional - to taste Paprika (1 g) chicken reaches an internal temperature of
165F.
Day 6 1209 calories • 14g carbs (3g fiber) • 93g fat • 79g protein
BREAKFAST 160 calories • 2g carbs (1g fiber) • 12g fat • 11g protein
Mushroom and Pepper Directions:
Egg White Omelette
1. Place a non-stick skillet over medium heat
160 calories and pour oil.
2g carbs (1g fiber) 2. Saute sliced mushrooms and chopped red
bell pepper in hot pan until soft. Remove from
11g protein pan and set aside.
12g fat 3. In a bowl, whisk egg whites; season with salt
Ingredients: and pepper.
1/2 tbsp Olive Oil (7 g) 4. Pour the eggs into the pan, tilt the pan ever so
slightly from one side to another to allow the
1/4 cup, pieces or slices Mushrooms (18 g) eggs to swirl and cover the surface of the pan
2 egg white (separated from yolk) Egg White completely.
(80 g) 5. Let the mixture cook for 20 seconds then
1/8 cup, chopped Red Bell Pepper (19 g) scrape a line through the middle with a
spatula.
1/8 cup, shredded Cheddar Cheese (14 g)
6. Tilt the pan again to allow it to fill back up with
optional - to taste Salt (0 g) the runny egg. Repeat once or twice more
until the egg has just set.
optional - to taste Black Pepper (0 g)
7. Place sautéed mushrooms and red bell
peppers to one side of omelette along with
cheddar cheese.
8. Fold the other half of the omelette using a
spatula.
9. Cook until cheese is melted.
LUNCH 481 calories • 5g carbs (1g fiber) • 41g fat • 24g protein
Bacon Wrapped Cheese Directions:
Stuffed Mushrooms
1. Preheat oven to 350ºF and line baking sheet
392 calories with parchment paper.
5g carbs (1g fiber) 2. Remove stem from mushroom and wipe the
inside with a paper towel.
13g protein
3. In a bowl, combine cream cheese, shredded
36g fat cheese, and thyme.
Ingredients: 4. Stuff filling into mushroom cap.
3 mushroom, whole Mushrooms (54 g) 5. Wrap bacon around the mushroom, or secure
3 tbsp, shredded Cheddar Cheese (21 g) with toothpicks.
2 oz Cream Cheese (57 g) 6. Place each bacon wrap mushroom on the
prepared baking sheet.
3 strip, cooked Bacon (24 g)
7. Bake for about 15-20 minutes, or until tender
optional - 1/2 tsp Thyme (0 g) and cook through.
Grilled Chicken Directions:
90 calories 1. In a bowl of water, rinse checking and pat dry.
0g carbs (0g fiber) 2. In another bowl, pour the olive oil over the
chicken evenly.
11g protein
3. Combine rosemary, thyme, oregano, garlic,
5g fat salt, black pepper, and chicken in a resealable
Ingredients: bag.
1/2 Chicken Breast (50 g) 4. Put to marinate in the refrigerator for about 30
minutes.
1/4 tbsp Olive Oil (4 g)
5. Preheat an outdoor grill for medium heat.
1/8 tsp Garlic (0 g)
6. Lightly brush oil over grill grate.
optional - 1/8 tsp Rosemary (0 g)
7. Grill chicken on each side until lightly brown,
optional - 1/8 tsp Thyme (0 g) or until cooked.
optional - 1/8 tsp, ground Oregano (0 g)
optional - to taste Salt (0 g)
optional - to taste Black Pepper (0 g)
DINNER 568 calories • 6g carbs (2g fiber) • 41g fat • 44g protein
Baked Chicken Breast Directions:
486 calories 1. Preheat oven to 450ºF. Pound chicken breast
with a kitchen mallet until even thickness.
2g carbs (1g fiber)
2. Grease baking dish with half the amount of oil.
43g protein
3. In a bowl, whisk salt, pepper, garlic powder,
33g fat onion powder and chili powder together.
Ingredients: 4. Pour the remaining oil and coat chicken.
2 Chicken Breast (200 g) 5. Sprinkle and rub seasoning mixture on both
2 tbsp Olive Oil (28 g) sides of chicken.
1/4 tsp Garlic Powder (1 g) 6. Place chicken breast inside prepared baking
dish.
1/4 tsp Onion Powder (1 g)
7. Bake seasoned chicken in the oven for 20
2 tbsp, chopped Green Onion (12 g) minutes or until chicken is no longer pink
optional - to taste Salt (0 g) inside and juices are clear.
optional - to taste Black Pepper (0 g) 8. Slice chicken and garnish with chopped green
onion.
optional - 1/4 tsp Chili Powder (1 g)
BREAKFAST 280 calories • 2g carbs (0g fiber) • 22g fat • 19g protein
Fluffy Scramble Directions:
280 calories 1. Place a nonstick skillet over medium heat and
melt butter.
2g carbs (0g fiber)
2. Break eggs into a bowl and whisk with milk for
19g protein at least 60 seconds. Season with salt and
22g fat pepper.
Ingredients: 3. Pour eggs into skillet. Reduce heat to
medium-low.
2 Egg (100 g)
4. Using a spatula, begin pulling the cooked
1/2 tbsp Milk (8 g) outer edges in towards the centre of the eggs.
1/4 cup, shredded Mozzarella Cheese (28 g) 5. Sprinkle in cheese and integrate into the egg.
1/2 tbsp Butter (7 g) 6. Continue to move the spatula around the
edge of the skillet, pulling the cooked edges
towards the centre and re-flooding repeatedly
until eggs are slightly runny in texture.
7. Begin to break up the scramble and cook until
all surfaces cook evenly.
8. Remove pan from heat when eggs are slightly
wet.
LUNCH 439 calories • 5g carbs (0g fiber) • 34g fat • 29g protein
LUNCH 439 calories • 5g carbs (0g fiber) • 34g fat • 29g protein
Chicken in Chimichurri Directions:
Sauce
1. Pulse garlic, oregano, cilantro, parsley, lemon
331 calories juice, oil, wine vinegar, salt and pepper flakes
in a food processor. Pulse till coarsely
2g carbs (0g fiber) blended and combined.
28g protein 2. In a bowl, add the chicken and about half of
23g fat the blended chimichurri. Mix well to coat.
Marinate in the fridge for at least 1 hour.
Ingredients:
3. Save the rest of the chimichurri.
1/4 lb Chicken Thigh (113 g)
4. Bring chicken out of the fridge, set aside.
1 tbsp Olive Oil (14 g) Then preheat grill to medium-high.
1/2 tsp Red Wine Vinegar (3 g) 5. Once grill is hot, sear the chicken for 5
1/4 tbsp Lemon juice (4 g) minutes per side or till golden brown.
1/4 cloves, minced Garlic (1 g) 6. Turn heat down to medium-low, cover grill and
cook chicken until heated through and no pink
to taste Crushed Red Pepper Flakes (0 g) remains in the centre or until internal
temperature reaches 165°F. About 15
optional - 1/8 cup Parsley, fresh (8 g) minutes.
optional - 1 tbsp Cilantro (1 g) 7. Rest chicken for 5 minutes. Serve with the
optional - 1/4 tsp, fresh Oregano (0 g) other half of chimichurri.
optional - to taste Salt (0 g) Oven Option
1. Bring chicken out of the fridge, place in baking
dish and set aside. Preheat oven to 425°F.
2. Place baking dish in preheated oven for 30 to
35 minutes or until internal temperature
reaches 165°F. Flip halfway through.
3. Rest chicken for 5 minutes. Serve with the
other half of chimichurri.
DINNER 480 calories • 7g carbs (2g fiber) • 40g fat • 25g protein
DINNER 480 calories • 7g carbs (2g fiber) • 40g fat • 25g protein
Buttery Garlic Steak Directions:
286 calories 1. Preheat oven to 200 ºF.
1g carbs (0g fiber) 2. Season all sides of the steak with salt and
pepper.
19g protein
3. Place steak on a baking sheet and place in
23g fat the oven.
Ingredients: 4. Cook for 45 minutes or until the internal
1/2 steak Sirloin Steak (85 g) temperature reads 125F for medium rare.
3/4 tbsp Butter (11 g) 5. Place skillet on high heat. Pour avocado oil.
3/4 cloves, minced Garlic (2 g) 6. Sear steak in oil for 30 seconds and then flip
steak and sear for another 30 seconds.
3/4 tbsp Avocado Oil (11 g)
7. Add butter and minced garlic.
optional - to taste Salt (0 g)
8. Swirl butter mixture around the steak until
optional - to taste Black Pepper (0 g) melted.
9. Spoon melted butter mixture on top of steak.
10. Continue to baste steak for 30 seconds.
11. Flip steak and baste for another 15 seconds in
butter mixture.
12. Remove steak from pan and let it rest for 10
minutes.
13. Slice steak into strips.
Meat
Sirloin Steak
1/2 steak (85g)
Cheese
Produce
Cucumber Avocado
1/4 cup, sliced or chopped (26g) 1/4 avocado (50g)
1/8 cup, frozen (19g)
Garlic Lemon
5 1/4 cloves, minced (16g) 1/4 lemon (27g)
1/8 tsp (0g)
1/2 clove (2g)
Cabbage Cilantro
1/2 cup, shredded (35g) 1/4 cup (4g)
1 tbsp (1g)
Cauliflower Broccoli
1/4 cup, chopped (27g) 1 1/4 cup, florets (114g)
1/2 cup, chopped or diced (44g)
Red Hot Chile Pepper Strawberries
1 pepper (1g) 1/8 cup, frozen (19g)
Baby Spinach
1 cup (28g)
Condiments
Baking
Baking Powder
1/8 tsp (1g)
Seafood
Shrimp Salmon
20 medium (120g) 5 oz (142g)
Oregano
1/8 tsp, ground (0g)
1/4 tsp, fresh (0g)
Beverages
Water
1/4 tbsp (4g)
Other
Nuts
Swerve Sweetener
Frozen
Ice Cubes
1 cube (22g)