Challenge Meal Plan 4

Meal Plan 

**We don't provide meal plan for Breakfast as we assume you are having your BURN Protein Shake! Pictures for illustration purposes only

** Click Recipes for all recipes

  • Overview
  • Recipes
  • Shopping List
  • Snacks

MONDAY

LUNCH - Egg Salad

DINNER - Cauliflower Gratin with chicken

TUESDAY

LUNCH - Left over Cauliflower Gratin with chicken

DINNER - Stuffed Eggplant Rolls Wrapped in Bacon

WEDNESDAY

LUNCH - Left over Stuffed Eggplant Rolls

DINNER - Chicken Piccata with Angel Hair Pasta

THURSDAY

LUNCH - Left over Chicken Piccata

DINNER - Pepper Steak Beef Stir Fry

FRIDAY

LUNCH - Pepper Steak Beef Stir Fry

DINNER - CHICKEN PAN PIZZA

SATURDAY

LUNCH - Left over CHICKEN PAN PIZZA

DINNER - Cheesy beef burrito

SUNDAY

LUNCH - Cheesy beef burrito

DINNER - Creamy keto fish casserole

Egg Salad  

INGREDIENTS

  • 6 eggs
  • 2 Tbsp mayonnaise
  • 1 tsp dijon mustard
  • 1 tsp lemon juice
  • 1/4 tsp lite salt (for potassium)
  • kosher salt and pepper to taste
 
 

Serves 1

2g of carbs per serve

METHOD

  1. Place the eggs gently in a medium saucepan. Add cold water until the eggs are covered by about an inch. Bring to a boil for ten minutes. Remove from heat and cool. Peel the eggs under cold running water. Add the eggs to a food processor or magic bullet and pulse until chopped. Stir in the mayonnaise, mustard, lemon juice and salt and pepper. Taste and adjust as necessary. Serve with lettuce leaves and bacon for wrapping if desired. (optional)

Cheesy Cauliflower Gratin

INGREDIENTS

  • 8 cups raw cauliflower florets
  • 8 tbsp butter
  • 2/3 cup heavy whipping cream
  • salt and pepper to taste
  • 12 deli slices pepper jack cheese
  • 1 chicken breast

Serves 2

4g of carbs per serve

METHOD

  1. In a microwave safe dish, combine the cauliflower, butter, cream, salt and pepper and mix thoroughly. Microwave on high for about 25 minutes, or until tender. Remove from the microwave and mash with a fork or potato masher. Taste and season with more salt or pepper if necessary. Lay the slices of cheese across the top of the cauliflower. Microwave for another 2- 3 minutes or until the cheese has melted. Serve hot!
  2. Cook a chicken breast and have as a side meal

 

Stuffed Eggplant Rolls Wrapped in Bacon

INGREDIENTS

  • 1.7 kg eggplant cut into 16 thin slices
  • 16 pieces bacon pre-cooked
  • 168 g mozzarella cheese freshly grated
  • 56.5 g cheddar cheese
  •  salt & ground black pepper to taste
  •  fresh basil or parsley chopped, for garnishing

Tomato Sauce Mixture :

  • 400 grams tomato sauce 
  • 1 teaspoon Worcestershire sauce
  • 0.13 teaspoon ground sage
  • 0.13 teaspoon ground oregano
  • 0.13 teaspoon thyme
  • 0.13 teaspoon cayenne pepper (optional)

Filling Mixture :

  • 226.8 g bar cream cheese 
  • 18 g fresh basil (chopped)
  • 453.59 g lean ground beef 
  • 0.13 teaspoon garlic powder
  • 0.13 teaspoon onion powder
  • 0.13 teaspoon ground sage

16 Serves

10g of carbs per serve

METHOD

 
  • Slice Eggplant to about ¼ inch per piece. Season with salt and let it sit for 15 to 30 minutes to drain some moisture. Opt to wash and pat dry the season with salt, pepper and sage. Roast for 10 to 15 minutes until soft in a preheated 400F oven.
  • In a slightly greased skillet, brown ground beef and season with onion and garlic powder. Set aside.
  • In a bowl, prepare tomato mixture. Combine tomato sauce, Worcestershire sauce, ground sage, ground oregano, thyme and cayenne pepper for some heat.
  • In another bowl, mix softened cream cheese and fresh basil. Season with salt and pepper. Add cooked ground beef and mix well. Cream cheese placed at room temperature just before preparing the eggplant.
  • Time to assemble the bacon wrapped eggplant roll ups. Lay one slice of eggplant, add a spoonful fo the cream cheese filling, roll the eggplant and wrap in bacon. Do this to the remaining eggplant and bacon slices.
  • In a baking pan, spread half of the tomato mixture, arrange bacon wrapped eggplant roll ups side by side. Pour a spoonful of tomato mixture on top of each bacon wrapped eggplant roll ups. Sprinkle with cheddar cheese and top generously with freshly grated mozzarella cheese.
  • Bake in the preheated oven at 400F for 25 minutes until the cheeses are melted. Add a few more minutes if you prefer for cheddar and mozzarella cheeses to be a little golden.

Chicken Piccata with Angel Hair Pasta

INGREDIENTS

  • 400g Slendier noodles
  • 4 skinless chicken breast halves
  • 9.33 g crushed pork rinds
  • 1 tablespoon coconut flour
  • 0.5 teaspoon onion powder
  • 0.5 teaspoon salt
  • 0.25 teaspoon pepper
  • 4 tablespoons butter divided
  • 4 tablespoons olive oil divided
  • 411.25 g chicken bone broth
  • 61 g lemon juice
  • 1 teaspoon xanthan gum
  • 178.5 g heavy cream
  • 1 tablespoon dried parsley or equivalent fresh
4 Serves

5 g of carbs per serve

METHOD

  • Prepare Noodles by draining, rinsing, and boiling per package directions.
  • Using a meat mallet, pound chicken to about half inch thickness. Or, you can use only two breasts and butterfly them in half.
  • Combine pork rinds, coconut flour, onion powder, salt, and pepper in dish suitable for coating chicken. Lightly coat each chicken breast with mixture.
  • Heat 2 tablespoons butter with 2 tablespoons olive oil over medium high heat. Cook 2 coated chicken breasts in the hot fat until each side is browned. Remove cooked chicken to plate. Add the additional 2 tablespoons each of butter and olive oil. Cook remaining two coated chicken breasts in hot fat until golden on both sides. Remove cooked breasts to plate.
  • Reduce heat to medium. Add chicken broth and lemon juice. Sprinkle in xanthan gum and combine into broth mixture with a whisk. Heat until sauce is thickened.
  • Whisk in heavy cream. Taste and adjust seasonings if need. Sprinkle in parsley. Remove from heat.
  • Place each chicken on a bed of Miracle Noodles angel hair shiratake pasta. Cover each breast with cream sauce.

Pepper Steak Beef Stir Fry

INGREDIENTS

 
  • 1 tablespoon sesame oil or avocado oil
  • 453.59 g steak cut into thin strips
  • 1 clove garlic minced
  •  salt and pepper to taste
  • 1 green bell peppers cut into strips
  • 40 g onion chopped
  • 240 g beef broth
  • 1 tablespoon soy sauce or tamari
  • 226.8 g mushrooms sliced
  • 425.24 g baby corn optional (add extra carbs)

 

Serves 4

3g of carbs per serve

METHOD:

  • Heat oil in a large skillet or wok over medium-high heat.
  • Add the beef strips and garlic; cook until the beef is browned. Once done, season to taste with salt and pepper, and remove from skillet.
  • Cook pepper and onion in skillet until they are tender.
  • Add the broth, soy sauce, mushrooms, and corn.
  • Cook and stir until until mushrooms are softened.
  • Stir in the beef and continue cooking until heated throughout.

CHICKEN PAN PIZZA

INGREDIENTS

  • 2 tablespoons avocado oil or olive oil
  • 680.39 g skinless/boneless chicken pieces about 5 thighs
  • 0.25 teaspoon salt sprinkle to taste
  • 0.13 teaspoon pepper sprinkle to taste
  • 2 cloves garlic minced
  • 245 g low carb pizza sauce or marinara sauce
  • 5 slices mozzarella cheese
  • 28.35 g pepperoni slices

5 Serves

3 grams of carbs per serve

METHOD:

  • Heat oil in skillet over medium high heat. Season chicken with salt and pepper.
  • Add seasoned chicken and garlic to skillet. Cook chicken until browned.
  • Pour pizza or marinara sauce on top. Allow to simmer until sauce is heated.
  • Top each piece of chicken with a slice of mozzarella cheese and pieces of pepperoni.
  • Cover skillet until cheese is melted or place skillet under broiler to melt cheese. Serve immediately.

Cheesy beef burrito

INGREDIENTS

 
  • 450 g ground beef
  • 150 ml water
  • 4 tbsp taco seasoning
  • 125 ml (60 g) sharp cheddar cheese, shredded
  • 125 ml sour cream
  • 60 ml olives, sliced
  • 60 ml tomatoes, diced
  • 1 avocado, cubed
  • 1 scallion, sliced, for garnish
  • 1 tbsp fresh cilantro, chopped, for garnish

 

Serves 4

7g of carbs per serve

METHOD:

  1. Heat a large pan over medium high heat.
  2. Add the ground beef to the pan and use a spatula to break up the meat as you cook it. Once the meat is cooked through, drain the excess grease and mix in the water and taco seasoning. Cook until most of the liquid has evaporated.
  3. Mix the cheese in with the ground beef and top with sour cream, olives, tomatoes, avocado, scallions and cilantro.
 

Creamy keto fish casserole

INGREDIENTS

  • 2 tbsp olive oil
  • 450 g broccoli
  • 6 scallions
  • 2 tbsp small capers
  • 30 g butter, for greasing the casserole dish
  • 700 g white fish, in serving-sized pieces
  • 300 ml heavy whipping cream
  • 1 tbsp Dijon mustard
  • 1 tsp salt
  • ¼ tsp ground black pepper
  • 1 tbsp dried parsley
  • 90 g butter
  •  

Serves 4

8g of carbs per serve

METHOD:

    1. Preheat the oven to 400°F (200°C).
    2. Divide the broccoli into small florets, including the stem. Peel with a sharp knife or potato peeler if the stem is rough.
    3. Fry broccoli in oil on medium high for 5 minutes, until golden and soft. Season with salt and pepper.
    4. Add scallions, finely chopped, and the capers. Fry for another 1-2 minutes and place the vegetables in a greased baking dish.
    5. Nestle the fish in amongst the vegetables.
    6. Mix parsley, whipping cream and mustard. Pour over the fish and vegetables. Top with slices of butter.
    7. Bake for 20 minutes or until the fish is cooked through, and flakes easily with a fork. Serve as is, or with a luscious green salad.

 

 SHOPPING LIST
 
  • 2 tbsp olive oil
  • 450 g broccoli
  • 6 scallions
  • 2 tbsp small capers
  • 30 g butter, for greasing the casserole dish
  • 700 g white fish, in serving-sized pieces
  • 300 ml heavy whipping cream
  • 1 tbsp Dijon mustard
  • 1 tsp salt
  • ¼ tsp ground black pepper
  • 1 tbsp dried parsley
  • 90 g butter
  • 6 eggs
  • 2 Tbsp mayonnaise
  • 1 tsp dijon mustard
  • 1 tsp lemon juice
  • 1/4 tsp lite salt (for potassium)
  • kosher salt and pepper to taste
  • 8 cups raw cauliflower florets
  • 8 tbsp butter
  • 2/3 cup heavy whipping cream
  • salt and pepper to taste
  • 12 deli slices pepper jack cheese
    • 1.7 kg eggplant cut into 16 thin slices
    • 16 pieces bacon pre-cooked
    • 168 g mozzarella cheese freshly grated
    • 56.5 g cheddar cheese
    •  salt & ground black pepper to taste
    •  fresh basil or parsley chopped, for garnishing

     

    • 400 grams tomato sauce
    • 1 teaspoon Worcestershire sauce
    • 0.13 teaspoon ground sage
    • 0.13 teaspoon ground oregano
    • 0.13 teaspoon thyme
    • 0.13 teaspoon cayenne pepper (optional)

     

    • 226.8 g bar cream cheese 
    • 18 g fresh basil (chopped)
    • 453.59 g lean ground beef 
    • 0.13 teaspoon garlic powder
    • 0.13 teaspoon onion powder
    • 0.13 teaspoon ground sage
  •  

 

  • 400g Slendier noodles
  • 4 skinless chicken breast halves
  • 9.33 g crushed pork rinds
  • 1 tablespoon coconut flour
  • 0.5 teaspoon onion powder
  • 0.5 teaspoon salt
  • 0.25 teaspoon pepper
  • 4 tablespoons butter divided
  • 4 tablespoons olive oil divided
  • 411.25 g chicken bone broth
  • 61 g lemon juice
  • 1 teaspoon xanthan gum
  • 178.5 g heavy cream
  • 1 tablespoon dried parsley or equivalent fresh
  • 1 tablespoon sesame oil or avocado oil
  • 453.59 g steak cut into thin strips
  • 1 clove garlic minced
  •  salt and pepper to taste
  • 1 green bell peppers cut into strips
  • 40 g onion chopped
  • 240 g beef broth
  • 1 tablespoon soy sauce or tamari
  • 226.8 g mushrooms sliced
  • 425.24 g baby corn
  • 2 tablespoons avocado oil or olive oil
  • 680.39 g skinless/boneless chicken pieces about 5 thighs
  • 0.25 teaspoon salt sprinkle to taste
  • 0.13 teaspoon pepper sprinkle to taste
  • 2 cloves garlic minced
  • 245 g low carb pizza sauce or marinara sauce
  • 5 slices mozzarella cheese
  • 28.35 g pepperoni slices
  • 450 g ground beef
  • 150 ml water
  • 4 tbsp taco seasoning
  • 125 ml (60 g) sharp cheddar cheese, shredded
  • 125 ml sour cream
  • 60 ml olives, sliced
  • 60 ml tomatoes, diced
  • 1 avocado, cubed
  • 1 scallion, sliced, for garnish
  • 1 tbsp fresh cilantro, chopped, for garnish

Add some snacks as you need, here are some ideas:

Hard Boiled Eggs

Diet Jelly with cream

Peanut Butter

Nuts

Vegetable Sticks

Ham And Cream Cheese Roll ups

Pork, Bacon

Cottage Cheese And Berries

String Cheese

Sunflower Seeds

Pepperoni And Cheese

Mushrooms

Turkey And Cheese Roll Up

Parmesan Crisps

Beef Jerky

Salami

Broccoli

Spinach Or Kale Chips

Cauliflower

Cucumber

Sugar-Free Chocolate 88% Cocoa

Avocado

Olives

Dip

Celery

Tuna Salad

Full-Fat Yogurt

Pork Rinds

Pork Crackle

Prawns With Guacamole

Artichoke

Cucumber Feta Rolls

Broccoli Soup

Tofu

Chicken Salad

XLR8 Burn Protein Shake

Ham

Pickled Herring

Tomato And Mozzarella Salad

Cheddar Cheese

Celery And Peanut Butter

Edamame

SNAXX Minute Muffins

SNAXX Brownies

SNAXX Pancakes

SNAXX Cookies

SNAXX Protein Balls