LOW CARB CHALLENGE WEEK 1 RECIPES
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MONDAY:
LUNCH:
Paleo Sloppy Joes
- Preheat oven to 425
- Bake 2 sweet potatoes until soft
- Sautee:
- ½ yellow onion (chopped)
- Green bell pepper (chopped)
- 2tsp garlic powder
- 1tsp cumin
- 1tsp chili powder
- ½ tsp oregano
- 1tsp honey
- Once onions are slightly translucent, add 16oz ground beef and cook until browned
- Add 1 can tomato paste and 1 can diced tomatoes
- Heat through and serve over ½ sweet potato
Serves 4
Calories per serving: 355 (80 potato + 275 beef mixture)
Note: If you don’t like beef, you can substitute ground turkey
DINNER:
Creamy Citrus Salmon, Asparagus, and Fresh Tomato Salad
Creamy Citrus Salmon
- Chop 1 bunch of green onions, put half in the fridge for garnish
- Add to blender and puree:
- Juice from 2 limes
- 4Tbsp rice vinegar
- 4Tbsp Dijon
- 4Tbsp Honey
- ½ bunch green onions
- 2tsp kosher or sea salt
- 2tsp garlic powder
- 1tsp black pepper
- 1/2tsp cayenne pepper
- While still blending, slowly add ½ cup olive oil
- Separate the mixture into four equal parts, and freeze 3 for later
- Place salmon steaks in tin foil “pouch” with a drizzle of olive oil, salt and pepper, and about half of the sauce reserved for this day (1/4 of the total recipe yields).
- Wrap in another layer of foil to prevent leakage
- Grill on medium heat for 15-20min
- Top with the other half of the sauce and a sprinkling of chives (leftover from earlier)
Serves 2 (sauce makes enough for 8 total salmon steaks)
Calories per serving: 369
Roasted Asparagus
- Pre-heat oven to 450
- Chop off woody ends of asparagus
- Lay asparagus in one layer on a cookie sheet
- Drizzle with olive oil
- Sprinkle with salt, pepper, and plenty of garlic powder
- Bake for 15 minutes, tossing once (bake times may vary based on asparagus stalk sizes)
- Optional: sprinkle roasted asparagus with parmesan cheese
Serves 2
Calories per serving: 71
Fresh Tomato Salad
- Wash one carton of cherry or grape tomatoes and cut in half lengthwise
- Drizzle with olive oil, rice or balsamic vinegar, and lemon juice
- Sprinkle with salt, pepper, garlic powder, and fresh basil (dried works, too!)
- Mix it all up and enjoy!
- Optional: add goat, feta, or parmesan cheese
Serves 2
Calories per serving: 89
Total calories per meal: 529
TUESDAY:
LUNCH:
Paleo Sloppy Joes
DINNER:
Turkey Stir-fry & Quinoa
Quinoa
- In a small pot, add:
- 1 cup quinoa
- 2 cups water and 2tps “Better than Bouillon” (or 2 cups chicken broth)
- 1tsp garlic powder
- Black pepper
- A sprinkle of anise seed
- Bring to a boil
- Cover and simmer for 15-20 minutes
Stir-Fry
- Sautee:
- 1Tbsp coconut oil
- 1Tbsp sesame oil
- 4 garlic cloves (minced)
- 2Tbsp ginger (minced)
- 16oz lean ground turkey
- 4Tbsp low sodium soy sauce (or coconut aminos)
- 1Tbsp rice vinegar
- 2tsp chili garlic paste
- 1lb green beans (I usually add the green beans once the turkey is about 50% cooked)
Serves 4
Calories per serving: 444 (164 quinoa + 280 stir-fry)
Notes:
- Serve stir-fry over zoodles (rather than quinoa) for Whole30/Paleo
- Substitute broccoli or mixed vegetables for green beans
WEDNESDAY:
LUNCH:
Chicken Salad Wrap
- Drizzle 1Tbsp olive oil in a medium-sized pan and heat to medium/high
- Add two chicken breasts (or 16oz)
- Sprinkle each side with salt, pepper, garlic powder, and sear each side slightly
- Reduce heat to low, cover, and cook for 10 minutes
- Remove from heat (still covered) and continue to steam in pan for another 10 minutes
- Uncover and cut into bite-sized pieces (continue to stir pieces on low heat, if not fully cooked)
- Stir together:
- 1 chopped granny smith apple
- ½ cup olive oil mayonnaise (or Veganaise)
- ½ cup chopped walnuts
- ¼ cup craisins
- Chopped chicken breast
- Serve wrapped in romaine leaves
Serves 4
Calories per serving: 415
DINNER:
Turkey Stir-Fry
THURSDAY:
LUNCH:
Chicken Salad Wrap
DINNER:
Rogan Josh & Cauliflower Rice
Rogan Josh
- In a small bowl, mix:
- 2Tbsp sweet paprika
- 1.5tsp cayenne pepper
- 4tsp cumin
- 4tsp coriander
- 2tsp ancho chili powder
- 2tsp cinnamon
- 2tsp salt
- 1tsp ground ginger
- 1/2tsp ground cardamom
- 1/2tsp ground cloves
- Sautee:
- 1Tbsp coconut oil
- 16oz steak, chopped
- Spice blend (all of it!)
- 1 large chopped yellow onion
- Once steak is thoroughly cooked, add 1 can lite coconut milk
- Bring to a boil, then simmer for 15 minutes
Serves 4
Calories per serving: 382
Cauliflower Rice
- Pre-heat oven to 450
- Using a food processor, finely chop 1 head cauliflower
- In a small bowl, mix:
- ½ chopped onion
- 4 cloves minced garlic
- 8 dried apricots, chopped
- 1 small box raisins (about 3Tbsp)
- 2Tbsp pine nuts
- 2Tbsp melted coconut oil
- 1/2 tsp cumin
- 1/2 tsp cinnamon
- 1 tsp salt
- Black pepper to taste
- Add mixture to chopped cauliflower
- Spread cauliflower over foil-lined cookie sheet(s)
- Bake for 15 minutes, stirring halfway through
Serves 4
Calories per serving: 176
Total calories per meal: 558 (382 Rogan Josh + 176 cauliflower)
FRIDAY:
LUNCH:
Turkey Burger and Apples
- In a small bowl, mix:
- 1tsp garlic powder
- 1tsp cumin
- 1tsp kosher or sea salt
- ½ tsp ancho chili powder
- ½ tsp garam masala
- Mix spice blend together with 16oz lean ground turkey
- Divide and mold into 4 “burgers”
- Grill!
Note: Serve each “burger” with 1oz goat cheese, one small apple, and a drizzle of honey
Serves 4
Calories per serving: 346
DINNER:
Rogan Josh and Cauliflower Rice
SATURDAY:
LUNCH:
Turkey Burger and Apples
DINNER:
Chicken Pot Pie
Chicken:
- Drizzle 1Tbsp olive oil in a medium-sized pan and heat to medium/high
- Add two chicken breasts (or 16oz)
- Sprinkle each side with salt, pepper, garlic powder, and sear each side slightly
- Reduce heat to low, cover, and cook for 10 minutes
- Remove from heat (still covered) and continue to steam in pan for another 10 minutes
- Uncover and cut into bite-sized pieces (continue to stir pieces on low heat, if not fully cooked)
Filling:
- Chop and add to large pot:
- 2 carrots
- 2 parsnips
- 1 large red onion
- 4 cups spinach
- 8oz bella or button mushrooms
- Drizzle with olive oil and cook until soft
- Add
- 2tsp ground thyme
- 2tsp garlic powder
- 1-2tsp kosher or sea salt
- Black pepper
- 2 cups chicken stock (or 2 cups water and 2tsp “Better Than Bullion”
- Bring to a boil
- In a small bowl, mix 2Tbsp starch and 2Tbsp water
- Add starch mixture to veggies and stir until thickened (boiling)
- Add chopped chicken
- Pour into 9×13 baking dish, and preheat oven to 400
Topping:
- Mix:
- 1/3 cup softened coconut oil
- 1 cup almond flour
- 1tsp baking powder
- 1tsp salt
- 4 egg whites
- Spoon/spread topping over veggie/chicken mixture
- Bake for 15-20 minutes, until topping is golden brown
Serves 4
Calories per serving: 644 (312 filling + 332 topping)
Notes:
- I know it seems like a giant serving size, but really . . . ¼ of the casserole dish is one serving size!
- Feel free to change up your veggies and spices!
- The “pie” tends to be a little runny right when you take it out of the oven. If I’m in a hurry, and can’t wait for it to cool, I’ll just serve it in a bowl (like it’s chicken and dumplings J).
SUNDAY:
LUNCH:
Smoothie
Add to blender:
- 1 cup frozen berries
- 1 cup almond milk
- ½ cup greek yogurt (one carton is fine)
- 1 banana
- Drizzle of honey or agave
- Optional: vanilla stevia
Serves 1
Calories per serving: 400
DINNER:
Chicken Pot Pie
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