sample plan - meal planning made simple€¦ · meals: side dishes are in italics ingredients:...

Meals: Side dishes are in ITALICS Ingredients: Instructions:

Meal 1 Classic Favorite

Spicy Jerk Chicken Tacos

Prep Cook Total20m 10m 30m

Nutritional Information Main

Servings 6Net Carbs (ea) 20

1½ lb boneless, skinless chicken breasts2 tsp extra virgin olive oil1½ Tbsp Caribbean Jerk seasoning¾ cup sour cream3 Tbsp chopped green onions1 Tbsp fresh lemon juice12 stand-and-stuff taco shells1 (16-oz) pkg tricolor coleslaw mix

Preheat grill (or grill pan) to medium-highheat. Pound chicken to an even thickness.Brush with oil, and sprinkle with 1 Tbsp Jerkseasoning. Grill chicken, covered with grill lid, 5to 6 minutes per side or until done. Let stand 5minutes; thinly slice. Stir together sour cream,green onions, lemon juice, and ½ Tbsp Jerkseasoning. Heat taco shells according topackage directions, if desired. Serve chicken inshells with coleslaw and sour cream mixture.Serve 2 tacos per person. Note: Chicken can also be cooked in a largeskillet over medium-high heat 5 to 6 minutesper side or until done.

Meal 2 On the Grill

Grilled Flank Steak withNectarine Salsa

Sautéed Garlic Zucchini


Nutritional Information Main Side Total

Servings 6 6 Net Carbs (ea) 9 2 11

¼ cup fresh orange juice2 Tbsp Southwest seasoning (or use Montrealsteak seasoning)1½ lb flank steak4 nectarines, pitted and coarsely chopped (oruse peaches)2 Tbsp chopped fresh cilantro (or use more, ifdesired)2 Tbsp olive oil1 clove garlic, minced¼ tsp salt¼ tsp pepper---------------------------------------------------------------------------------1½ cups chopped red onion3 cloves garlic, minced3 zucchini, sliced½ tsp salt¼ tsp pepper

Preheat grill to medium-high heat. Combine 2Tbsp orange juice and seasoning; brush oversteak. Grill, covered with grill lid, 5 minutes perside or to desired doneness. Let stand 5minutes before thinly slicing across the grain.Stir together nectarines, cilantro, oil, 2 Tbsporange juice, garlic, salt and pepper. Servesalsa over steak. Note: Steak can also be cooked in hot oil in alarge cast-iron skillet 4 to 5 minutes per side orto desired doneness.--------------------------------------------------------------------------------- Heat a large skillet coated with cooking sprayover medium-high heat. Add onion; sauté 3minutes. Add garlic, and sauté 30 seconds. Stirin zucchini, salt and pepper; sauté 5 to 6minutes or until zucchini is tender.

Meal 3 Marinate Overnight

Pomegranate-ChipotleChicken Thighs

Citrus-Splashed Sugar Snaps,Carrots and Bell Pepper




3 cloves garlic, minced1 chipotle pepper in adobo sauce, minced1 Tbsp adobo sauce2 Tbsp fresh lime juice1½ tsp ground cumin2 lb boneless, skinless chicken thighs½ tsp salt⅛ tsp pepper2 Tbsp olive oil1 cup pomegranate juice½ tsp cornstarch1 Tbsp water2 Tbsp balsamic vinegar---------------------------------------------------------------------------------1 orange, halved½ lb carrots, cut diagonally into thin slices1 (8-oz) pkg sugar snap peas, cut diagonallyinto 1-inch pieces1 red bell pepper, halved and thinly sliced

Combine garlic, chipotle pepper, adobosauce, lime juice and cumin; rub all overchicken. Place chicken in a large zip-top plasticfreezer bag; chill overnight. Remove chickenfrom marinade; discard marinade. Sprinkle withsalt and pepper. Cook, in batches, in hot oil in alarge skillet over medium heat 5 minutes perside or until browned and done. Remove frompan; keep warm. Add pomegranate juice topan; cook 3 minutes or until reduced to ⅔ cup.Combine cornstarch and water; add to juice,and boil 2 minutes or until thickened. Removefrom heat, and stir in vinegar. Serve sauce overchicken. Note: Get this started a day in advancebecause the chicken needs to marinateovernight.--------------------------------------------------------------------------------- Squeeze juice from orange. Steam carrots,sugar snap peas and bell pepper in a steamerbasket over boiling water 5 minutes or untilcrisp-tender. Combine vegetables and orangejuice in a large bowl. Season with salt andpepper to taste.

Low Carb Family PlanSample Plan

Copyright © 2016, eMeals, Inc.

eMeals is committed to providing simple, balanced meals to help individuals make healthy choices. Our mealplans are not intended to replace medical advice, so before adjusting your diet you should always consult yourphysician regarding your specific health condition or dietary needs.


Meal 4 On the Grill

Grilled Pork-and-Pineapple Kabobs

Garlicky Broccoli, Cauliflowerand Bell Pepper




1½ lb boneless pork loin fillet2 red onions, cut into wedges2 cups pineapple chunks3 Tbsp olive oil2 Tbsp honey2 Tbsp balsamic vinegar1 tsp dried rosemary, crushed1 tsp salt½ tsp freshly ground pepper---------------------------------------------------------------------------------2 (12-oz) pkg broccoli and cauliflower florets1 red bell pepper, thinly sliced4 cloves garlic, minced¾ tsp salt¾ tsp pepper1 Tbsp olive oil

Preheat grill to medium-high heat. Cut porkinto 1½-inch pieces. Thread pork, onions, andpineapple alternately onto 12 (10-inch) metalskewers. Whisk together oil, honey, vinegar androsemary; brush onto skewers. Sprinkle withsalt and pepper. Grill kabobs, covered with grilllid, 6 to 8 minutes, turning occasionally, or untilpork is done. Note: Kabobs can also be broiled for the sameamount of time, if desired.--------------------------------------------------------------------------------- Sauté broccoli and cauliflower, bell pepper,garlic, salt and pepper in hot oil in a largenonstick skillet over medium-high heat 3minutes or until browned. Cover, reduce heat,and cook 3 minutes or until crisp-tender.

Meal 5 Chill Time

Cheese-Stuffed MexicanChicken

Mango-Strawberry Toss




1½ lb boneless, skinless chicken breasts, cut inhalf crosswise3 Tbsp fresh lime juice½ cup salsa6 Tbsp chopped fresh cilantro6 (0.75-oz) sticks reduced-fat mozzarella stringcheese½ tsp ground cumin---------------------------------------------------------------------------------2 cups cubed mango1 (16-oz) pkg strawberries, cut in half2 Tbsp fresh lime juice2 tsp sugar

Preheat oven to 400°F. Place chicken in alarge zip-top plastic freezer bag; pound to ¼-inch thickness using the heel of your hand or asmall, heavy skillet. Drizzle chicken with limejuice, and top each piece with 1 Tbsp salsa, 1Tbsp cilantro and 1 cheese stick. Roll up, andplace, seam sides down, in a lightly greased13- x 9-inch pan. Sprinkle with cumin, and topwith 2 Tbsp salsa. Bake 20 to 25 minutes oruntil chicken is done.--------------------------------------------------------------------------------- Combine mango and strawberries in a largebowl, stir in lime juice and sugar. Cover andchill 30 minutes. Note: Prepare the fruit first; it can chill while thechicken is in the oven.

Meal 6 Easy forEntertaining

Picadillo Bell Peppers

Romaine Wedge Salad withGarlic-Lemon Dressing




1 (10-oz) pkg cauliflower florets¾ lb lean ground beef1 onion, chopped4 cloves garlic, minced1 Tbsp chili powder1 tsp ground cumin¼ cup raisins⅓ cup sliced pimiento-stuffed olives¼ cup almond flour (or use 1 Tbsp all-purposeflour)1½ cups tomato sauce6 large bell peppers (any color)---------------------------------------------------------------------------------3 romaine lettuce hearts3 Tbsp fresh lemon juice3 Tbsp olive oil2 cloves garlic, minced½ tsp salt½ tsp pepper1½ cups chopped tomatoes

Preheat oven to 350°F. Pulse florets in afood processor until rice-like consistency. Cookcauliflower, ground beef, onion, garlic, chilipowder and cumin in a large nonstick skilletover medium-high heat 5 minutes or until beefis no longer pink, stirring to crumble. Transfer toa bowl; stir in raisins, olives, flour and tomatosauce. Cut tops off bell peppers; discard seedsand membranes. Stuff cauliflower mixture intobell peppers. Place in a large baking dish.Bake, uncovered, 30 minutes or until peppersare tender. Note: Serve with pepper top "lids" for a prettypresentation.--------------------------------------------------------------------------------- Cut each lettuce heart in half lengthwise.Whisk together lemon juice, oil, garlic, salt andpepper. Top romaine halves with tomatoes;drizzle with dressing.




Meal 7 Kid-Friendly

Turkey Burger ChoppedSalad with Bacon

Garlic-and-Herb Sweet PotatoFries




1 (20-oz) pkg ground turkey1 tsp salt½ tsp pepper8 slices bacon1 (10-oz) pkg chopped romaine lettuce2 avocados, pitted and chopped1 large tomato, chopped½ red onion, chopped (optional)1 (8-oz) block Cheddar cheese, shredded---------------------------------------------------------------------------------½ (20-oz) pkg frozen sweet potato fries1 tsp Italian seasoning1 clove garlic, pressed

Mix together ground turkey, salt and pepper;shape into 5 large, thin patties. Cook overmedium heat in a nonstick skillet 5 minutes perside or until no longer pink; cool and coarselycrumble. Cook bacon in skillet until crisp; drainand crumble. Combine lettuce, crumbledburger, bacon, avocados, tomato and, ifdesired, onion; toss. Sprinkle with cheese.--------------------------------------------------------------------------------- Bake sweet potato fries according topackage directions. Toss with Italian seasoningand garlic while still hot. Note: Freeze remaining sweet potato fries forfuture meals.



Necessary StaplesMeal 1

2 tsp extra virgin olive oil1½ Tbsp Caribbean JerkseasoningMeal 2

4 cloves garlic2 Tbsp Southwest seasoning2 Tbsp olive oilMeal 3

3 cloves garlicLarge zip-top plastic freezerbag2 Tbsp olive oil½ tsp cornstarch1½ tsp ground cumin2 Tbsp balsamic vinegarMeal 4

2 Tbsp balsamic vinegar2 Tbsp honey1 tsp dried rosemaryMetal skewers4 Tbsp olive oil4 cloves garlicMeal 5

Large zip-top plastic freezerbag½ tsp ground cumin2 tsp sugarMeal 6

6 cloves garlic¼ cup raisins3 Tbsp olive oil¼ cup almond flour1 tsp ground cumin1 Tbsp chili powderMeal 7

1 clove garlic1 tsp Italian seasoning

Meal ✓ Grocery Items to PurchaseProduce

1 1 (16-oz) pkg tricolor coleslaw mix1 2 green onions1,6 3 lemons2 4 nectarines2 3 zucchini2,3 2 oranges2,4,7 4 red onions2,5 ½ bunch fresh cilantro3 1 (8-oz) pkg sugar snap peas3 ½ lb carrots3,4,6 8 bell peppers3,5 4 limes4 2 (12-oz) pkg broccoli and cauliflower florets4 ½ (16-oz) container peeled pineapple5 1 (16-oz) pkg strawberries5 2 mangos6 1 onion6 1 (10-oz) pkg cauliflower florets6 1 (3-count) pkg romaine lettuce hearts6,7 3 tomatoes7 1 (10-oz) pkg chopped romaine lettuce7 2 avocados

Meat & Seafood1,5 3 lb boneless, skinless chicken breasts2 1½ lb flank steak3 2 lb boneless, skinless chicken thighs4 1½ lb boneless pork loin fillet6 ¾ lb lean ground beef7 1 (20-oz) pkg ground turkey7 1 (12-oz) pkg sliced bacon

Refrigerated1 1 (8-oz) carton sour cream5 ½ (12-count) pkg reduced-fat mozzarella string cheese7 1 (8-oz) block Cheddar cheese

Frozen7 ½ (20-oz) pkg frozen sweet potato fries

Canned & Packaged1 12 stand-and-stuff taco shells3 ½ (16-oz) bottle pomegranate juice3 ½ (7-oz) can chipotle peppers in adobo sauce5 ½ (16-oz) jar salsa6 1 (15-oz) can tomato sauce6 ½ (10-oz) jar pimiento-stuffed olives



sample plan - meal planning made simple€¦ · meals: side dishes are in italics ingredients:...

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