Meal Plan #12

**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

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MONDAY

LUNCH - Crustless Zucchini Quiche

DINNER -Salmon Loaf with Dill Sauce

TUESDAY

LUNCH - Left Over Salmon Loaf with Dill Sauce

DINNER - Mac and Cheese with Pulled Pork 

WEDNESDAY

LUNCH - Left over - Mac and Cheese

DINNER - Lemon Chicken

THURSDAY

LUNCH - Left over Lemon Chicken

DINNER - Baked Sea Scallops

FRIDAY

LUNCH - Left over Baked Sea Scallops

DINNER - Cheesy Beef Taco

SATURDAY

LUNCH - Left over Cheesy Beef Taco

DINNER - Chicken Bok Choy

SUNDAY

LUNCH - Chicken Bok Choy

DINNER - Steak with Mushroom Wine Sauce

Salmon Loaf with Dill Sauce

INGREDIENTS

1 can salmon

28 g crushed pork rinds

125 g almond milk or canned coconut milk

2 large eggs

1 tablespoon dried parsley

1 teaspoon dry dill weed

salt and ground black pepper to taste

dijon mustard sauce

 

Serves 8

1g of carbs per serve

METHOD

Salmon Loaf:

In large mixing bowl, combine all ingredients.

Press mixture into an 8x4-inch loaf pan or shape into a loaf on a baking pan.

Bake at 180°C for 45 minutes or until outside is browned. Serve with dijon mustard sauce.

Dijon Mustard Sauce:

In small bowl, whisk together all sauce ingredients. Chill before serving.

 

Crustless Zucchini Quiche

INGREDIENTS

6 large eggs

500 g shredded zucchini about 2 medium

100 g almond flour

30 g coconut flour

100 g shredded cheddar cheese

100 g coconut oil

2 tablespoons fresh parsley chopped

2 tablespoons grated parmesan cheese

1 tablespoon minced dry onion

2 cloves garlic minced

1/2 teaspoon dried basil

1/2 teaspoon salt

 

Serves 8

9g of carbs per serve

METHOD

Preheat oven to 180°C and grease a 9.5-inch pie plate.

Combine all ingredients in a large bowl then pour into prepared pie plate.

Bake at 180°C for 45-60 minutes or until fully set.

Remove from oven and cool on a rack.

 

Mac and Cheese with Pulled Pork

INGREDIENTS

 

850g cauliflower cut in florets

350g creamy cheese sauce

210g low carb pulled pork reserve ¼ cup

100g mozzarella cheese freshly grated

10g pork rinds crushed

freshly parsley chopped, for garnishing

ground black pepper or white pepper (to taste)

1 tablespoon olive oil

 

8 Serves

8g of carbs per serve

METHOD

  1. Blanch cauliflower. Slowly drop cauliflower florets in boiling water. Allow to boil for 1 to 2 minutes, covered. Immediately transfer to a bowl of ice water. Shake off excess water after 3 to 5 minutes. Transfer to a plate.  
  2. If Low Carb Pulled Pork was refrigerated, reheat in a skillet with olive oil over low heat.
  3. In a large skillet or saucepan over low heat, combine all ingredients of Creamy Cheese Sauce. Once the sauce is ready, add grated mozzarella cheese and cauliflower. Sprinkle ground black (or white) pepper. Combine ingredients.
  4. Once mozzarella has melted, add 1 and ¼ cups of Low Carb Pulled Pork. Mix well. Transfer to a serving platter. Top with pork rinds, add the remaining pulled pork and garnish with fresh parsley.

 

.

Lemon Chicken

LEMON SAUCE:

1/3 tablespoon guar gum or xanthan gum

125g water

100g butter-

2 tablespoons freshly squeezed lemon juice

2 tablespoons erythritol (optional)

1/2 teaspoon liquid stevia to taste

1 teaspoon tamari

1/4 teaspoon fine sea salt

MAIN INGREDIENTS:

55g coconut oil

1 clove garlic peeled and crushed

1 teaspoon fresh ginger thinly sliced

3 green onions sliced

3 boneless chicken thighs preferably with skin on

200g small broccoli florets 13.5 ounces or 385g

1 tablespoon fresh cilantro chopped

1 tablespoon cashews crushed (optional)

4 Serves

4g of carbs per serve

METHOD

  1. Start the sauce by combining guar gum and water. Let rest for 10-15 minutes until thickened.
  2. Heat coconut oil in large skillet over medium heat. Add the garlic, ginger, and onions. Fry for 2-3 minutes until fragrant.
  3. Add chicken to the skillet and increase the heat to medium-high. Fry for 5-6 minutes per side until golden brown on both sides and cooked through the center.
  4. Complete the sauce: Melt butter-flavored coconut oil over low heat in saucepan. Add the lemon juice, erythritol (if using), stevia, tamari, and salt. Stir in the guar gum mixture. Increase heat to high and bring the sauce to a boil, then reduce the heat to low and simmer the sauce until thickened (about 10-15 minutes).
  5. Bring a saucepan of water to a boil. Add the broccoli florets and turn off the heat, leaving pan on the burner. Let the broccoli sit in the hot water for 2-3 minutes, until lightly cooked and still dark green. Drain.
  6. Add the lemon sauce to the chicken in the skillet and mix until the chicken pieces are well coated.
  7. Sprinkle the cilantro and cashews, if using, over the chicken and serve with the broccoli

Baked Sea Scallops

INGREDIENTS

 

10 pieces sea scallops on the half shell 375g each without shell

4 cloves garlic finely chopped

2 tablespoons butter

40g cheddar cheese Freshly Grated

85g mozzarella

80g heavy cream

10g pork rind

2 jalapeños thinly sliced

2 lemons juice and slices

salt and black Pepper to taste

fresh parsley for garnishing

hot water for soaking shells

 

Servs 10

3g of carbs per serve

METHOD:

  1. Preheat oven at 200°C.
  2. Remove scallops from shell. Lightly brush and rinse shell with lemon juice combined with water, to eliminate the fishy odor. Soak in hot water for at least 15 minutes. Wipe shells with kitchen towel and return scallops to shell. Sprinkle some salt.
  3. In a baking tray lined with foil, bake scallops for 5 minutes. Drain scallops broth. Opt to set aside for another use or discard.
  4. Butter and cheese mixture. In a skillet with low heat, melt butter and sauté garlic until slightly brown.Turn off heat then add cream, cheddar cheese, Jalapeño and black pepper. Stir until cheese melts.
  5. Pour ½ Tbsp. of butter and cheese mixture to each scallop on shell, sprinkle grated mozzarella cheese, add crushed pork rind and top with 1 slice of Jalapeño for each.
  6. Bake for 8 to 10 minutes until cheese is melted and golden in color. Garnish with fresh parsley. Serve immediately and enjoy!

Cheesy Beef Taco

INGREDIENTS

450g ground beef

320g cauliflower rice

285g diced tomatoes with green chilis canned

1 tablespoon chili powder

1 teaspoon ground cumin

1 teaspoon salt

1/2 teaspoon black pepper

1/2 teaspoon onion powder

225g colby jack cheese freshly shredded

110g sliced black olives canned

shredded lettuce optional

 

6 Serves

9 grams of carbs per serve

METHOD

  1. Brown ground beef in 10 inch ovenproof skillet. Drain.
  2. Prepare cauliflower rice, if needed. (Leftover is perfect for this recipe)
  3. Add diced tomatoes, chili powder, cumin, salt, pepper, and onion powder to ground beef.
  4. Stir in the cauliflower rice, then cook until boiling. Reduce heat to a simmer and cook 7-10 minutes more.
  5. Stir in black olives and 1 cup of the shredded Colby Jack until cheese melted. Sprinkle on remaining cheese. Place skillet under oven broiler until top cheese is completely melted. Serve immediately. We like to top each serving with shredded lettuce.

Chicken Bok Choy

INGREDIENTS

 

3 boneless and skinless chicken breasts

2 egg yolks

1 teaspoon coconut flour

soy sauce

1 bunch bok choy

100g mushrooms sliced

1 teaspoons minced garlic

sesame oil

salt and pepper

 

Serves 4

3g of carbs per serve

METHOD:

  1. Cut the chicken into thin slices.
  2. Mix 1 teaspoon soy sauce, egg yolks and coconut flour. Coat chicken with egg yolk mixture and let sit.
  3. Slice bok choy into small bite size pieces.
  4. Heat sesame oil in large skillet or wok. Cook garlic in oil until golden.
  5. Add chicken to skillet and stir fry until no longer pink.
  6. Stir in mushrooms and bok choy. Continue to cook and stir until vegetables are tender.
  7. Add additional soy sauce, salt and pepper to taste
 

Steak with Quick Mushroom & Red Wine Sauce

INGREDIENTS

 

Steaks:

2 medium boneless strip or filet mignon steaks

1 tbsp butter

salt and pepper to taste

Mushroom & Red Wine Sauce:

1 tbsp butter

1 1/2 cups mushrooms, sliced

1/2 tsp garlic powder or 1 clove garlic

1/4 cup dry red wine

1/4 cup bone broth or chicken stock

1 tsp balsamic vinegar

1-2 tbsp water

salt and pepper to taste

Serves 2

5.1g of carbs per serve

METHOD:

Cook the steak on a pan. Once the steaks are cooked, transfer them onto a wire rack, loosely cover with a foil and let them rest for about 10 minutes before serving.

Meanwhile, prepare the mushroom & red wine sauce. Add the remaining butter to the pan where you cooked the steaks. Add the sliced mushrooms and fry for 5 minutes. Then, add the garlic powder.

Pour in the red wine, bone broth and balsamic vinegar and let the liquid reduce by half.

Season with salt and pepper to taste.

Serve the steaks with the sauce, low-carb cauli-mash and/ or some crunchy greens.

 

1 can salmon
28 g crushed pork rinds
125 g almond milk or canned coconut milk
10 large eggs
1 tablespoon dried parsley
1 teaspoon dry dill weed
salt
pepper
dijon mustard sauce
500 g shredded zucchini
100 g almond flour
30 g coconut flour
100 g shredded cheddar cheese
100 g coconut oil
fresh parsley chopped
grated parmesan cheese
minced dry onion
olive oil
7 cloves garlic
dried basil
850g cauliflower cut in florets
350g creamy cheese sauce
210g low carb pulled pork reserve ¼ cup
200g mozzarella cheese
20g pork rinds crushed
1/3 tablespoon guar gum or xanthan gum
125g water
150g butter
lemon juice
2 tablespoons erythritol
1/2 teaspoon liquid stevia to taste
1 teaspoon tamari
fresh ginger thinly sliced
3 green onions sliced
3 boneless chicken thighs preferably with skin on
200g small broccoli florets
1 tablespoon fresh cilantro chopped
1 tablespoon cashews crushed
10 pieces sea scallops on the half shell 375g each without shell
40g cheddar cheese Freshly Grated
80g heavy cream
2 jalapeños
450g ground beef
320g cauliflower rice
285g diced tomatoes
chili powder
ground cumin
onion powder
225g colby jack cheese
110g sliced black olives
shredded lettuce
3 boneless and skinless chicken breasts
coconut flour
soy sauce
1 bunch bok choy
300g mushrooms sliced
minced garlic
sesame oil
2 medium boneless strip or filet mignon steaks
dry red wine
bone broth or chicken stock
balsamic vinegar



 

 

 

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