LOW CARB CHALLENGE WEEK 1 RECIPES

Low Carb Challenge Week 1

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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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[gview file=”https://emilymerrellmusic.com/wp-content/uploads/2017/04/Week-1-Recipes-1.pdf”%5D

That’s it for today, my friends! Please comment to let me know which recipes you like, and to share your experiences with the challenge. GET IT!

Happy Beauty Building!

EM