Meal Plan #19

**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 -GRILLED PROSCIUTTO WRAPPED ASPARAGUS

DINNER - Teriyaki Steak Kebabs

TUESDAY

LUNCH - Left over Teriyaki Steak Kebabs

DINNER -Italian Pulled Pork Ragu

WEDNESDAY

LUNCH - Left over -Italian Pulled Pork Ragu

DINNER -ONE PAN PARMESAN-CRUSTED CHICKEN

THURSDAY

LUNCH - Left over ONE PAN PARMESAN-CRUSTED CHICKEN

DINNER -GRILLED SALMON WITH AVOCADO BRUSCHETTA

FRIDAY

LUNCH - Left over SALMON

DINNER -Keto pasta carbonara

SATURDAY

LUNCH - Left over Keto pasta carbonara

DINNER -Colombian-Style Zucchini Rellenos

SUNDAY

LUNCH - Colombian-Style Zucchini Rellenos

DINNER - Garlic Prawns in Coconut Milk, Tomatoes and Cilantro

Teriyaki Steak Kebabs  

INGREDIENTS

  • 300g steak
  • Soy Sauce 1 tablespoon
  • Ginger Root Raw 7 g
  • Garlic 1 clove
  • Black Pepper 1 tsp
  • Sesame Seeds 2 tablespoon
  • Olive Oil ¼ cup
 
 
 

Serves 2

5g of carbs per serve

METHOD

1. Prepare the steak by slicing it into thin, long slices, as shown. Then, place the steak strips in a Ziploc bag.

2. *Please use 1 cup of olive oil for this step. Combine the remaining ingredients in a bowl with a whisk. Then, pour this mixture into the Ziploc bag and seal the bag. Mix together the steak and marinade, and set the bag in your refrigerator for as little as 1 hour or as much as 12 hours.

3. When it’s time to cook, preheat the oven to 375 degrees. Soak 4 long skewers in cold water for at least 30 minutes. When the skewers are ready, pierce and arrange the strips of steak as shown.
4. Place a baking rack over a sheet tray. Arrange the skewers across the baking rack. You can pour any remaining olive oil marinade over the steak for extra flavor. Place the rack in the center of your oven and cook for 20 minutes for well-done steak kebabs. Allow the steak to cool and rest slightly before enjoying.

Italian Pulled Pork Ragu (Instant Pot, Slow Cooker, Stove)

INGREDIENTS

  • 600 grams pork tenderloin
  • 1 teaspoon kosher salt
  • black pepper, to taste
  • 1 tsp olive oil
  • 5 cloves garlic, smashed with the side of a knife
  • 1 can crushed tomatoes
  • 1 small jar roasted red peppers, drained
  • 2 sprigs fresh thyme
  • 2 bay leaves
  • 1 tbsp chopped fresh parsley, divided

Serves: 10

Carbs Per Serve: 6.5 grams

METHOD

  • Instant Pot: Season pork with salt and pepper. Press saute button to warm, add oil and garlic and saute until golden brown, 1 to 1 1/2 minutes; remove with a slotted spoon. Add pork and brown about 2 minutes on each side. Add the remaining ingredients and garlic, reserving half of the parsley. Cook high pressure 45 minutes. Natural release, remove bay leaves, shred the pork with 2 forks and top with remaining parsley. Serve over your favorite pasta.
  • Slow Cooker: Season pork with salt and pepper. Heat a medium skillet over medium-high heat, add oil and garlic and saute until golden brown, 1 to 1 1/2 minutes; remove with a slotted spoon. Add pork and brown about 2 minutes on each side then transfer to the slow cooker with the garlic and the remaining ingredients, reserving half of the parsley. Cook 8 hours low. Remove bay leaves, shred the pork with 2 forks and top with remaining parsley. Serve over your favorite pasta.
  • Stove Top: Season pork with salt and pepper. Heat a large pot or Dutch oven over medium-high heat, add oil and garlic and saute until golden brown, 1 to 1 1/2 minutes; remove with a slotted spoon. Add pork and brown about 2 minutes on each side. Add the remaining ingredients to the pot including the garlic, reserving half of the parsley. Bring to a boil, cook covered on low until the pork is tender, and shreds easily, about 2 hours. Remove bay leaves, shred the pork with 2 forks and top with remaining parsley.

 

ONE PAN PARMESAN-CRUSTED CHICKEN

INGREDIENTS

 
  • 2 tablespoons olive oil
  • 185 g boneless, skinless chicken breasts
  • 375 g fresh or frozen broccoli florets
  • 1 teaspoon Kosher Salt
  • 1/4 tsp garlic powder
  • 2 garlic cloves, minced
  • ½ cup freshly grated Parmesan cheese
  • ¼ cup chopped fresh parsley

6 Serves

4g of carbs per serve

METHOD

  1. Preheat the oven to 220. Grease a rimmed baking sheet with 1 tablespoon of the olive oil.
  2. Arrange the chicken breasts in the center of the prepared baking sheet. Arrange the broccoli around the chicken.
  3. Drizzle the broccoli with the remaining 1 tablespoon olive oil and sprinkle everything with salt and garlic powder.
  4. Bake until the chicken breasts are cooked through and a thermometer inserted in the thickest part registers 160C, 25 to 30 minutes.
  5. In a small bowl, combine the garlic, Parmesan, and parsley.
  6. Top each chicken breast with some of the mixture. Broil until the cheese is melted and the broccoli is deeply browned, 3 minutes.
  7. Remove the pan from the oven, tent with foil, and let rest for 5 minutes. Serve warm.

GRILLED PROSCIUTTO WRAPPED ASPARAGUS

INGREDIENTS

 
  • 16 asparagus spears, ends snapped off,
  • 4 slices proscuitto,
  • olive oil spray
  • pinch kosher salt
  • black pepper, to taste

Serves: 4

Carbs Per Serve: 3.5 grams

METHOD

  1. Slice each piece of proscuitto into 4 pieces and wrap each piece around the center of each spear.
  2. Spritz with olive oil, season the asparagus tips with a pinch of salt and season the rest with black pepper.
  3. Light the grill over light heat, when hot clean and oil the grates.
  4. Grill the asparagus 5 to 6 minutes, covered on low turning every few minutes.

GRILLED SALMON WITH AVOCADO BRUSCHETTA

INGREDIENTS

  • 4 salmon fillets
  • 1/4 tsp kosher salt
  • black pepper
  • cooking spray
For the avocado bruschetta: (makes 2 1/4 cups)
  • 1/4 cup chopped red onion
  • 1 tbsp extra virgin oil
  • 1 tablespoon balsamic vinegar
  • kosher salt and fresh cracked pepper to taste
  • 2 medium vine ripe tomatoes
  • 2 small cloves garlic, minced
  • 2 tbsp fresh basil leaves, chopped
  • 4 ounces diced avocado, from 1 small

Serves 4

7g of carbs per serve

METHOD:

  1. Combine onion, olive oil, balsamic, 1/4 tsp kosher salt and pepper. Set aside a 5 minutes.
  2. Chop tomatoes and place in a large bowl. Combine with garlic, basil, onion-balsamic combo and additional 1/8 tsp salt and pepper to taste. Set aside and let it sit at least 10 minutes.
  3. Preheat a gas grill to medium-high. Oil the grates generously to prevent the fish from sticking.
  4. Season salmon with salt and fresh ground black pepper to taste.
  5. Place skin-side-down on the grill. Close the lid and cook without turning for 8 o 10 minutes (depending on thickness), or until the salmon is just cooked through. The skin will char but will prevent the fish from drying out.
  6. Remove and cover with foil; rest for 2 to 3 minutes while adding the avocado to the bruschetta.
  7. Serve topped each with generous 1/2 cup avocado bruschetta.

Keto pasta carbonara

INGREDIENTS

  • 300 ml heavy whipping cream
  • 1 tbsp butter
  • 275 g bacon or pancetta, diced
  • 60 ml mayonnaise
  • salt and pepper
  • 900 g zucchini
  • 4 egg yolks
  • 75 g grated parmesan cheese, some more for serving

 

6 Serves

7 grams of carbs per serve

METHOD:

  1. Pour the heavy cream into a sauce pan, and bring it to a boil over medium high heat. Lower the heat to medium low, and let boil for a few minutes until reduced by a fourth.
  2. In a large frying pan, melt the butter over medium heat. Add bacon to the pan, frying until crispy. Set bacon aside. Keep the fat warm in the pan, on lowest setting.
  3. Whisk the mayonnaise into the heavy cream. Salt and pepper to taste, and cook until mayonnaise is warmed through. Reduce temperature to low, stirring occasionally.
  4. Make spirals of the zucchini with a spiralizer. If you don't have a spiralizer you can make thin zucchini strips with a potato peeler.
  5. Place zoodles in a microwave safe bowl, and microwave on high for 3-5 minutes, until warmed through, yet have a fresh, crispy texture. If you don't want to microwave, you can boil the zoodles in hot water for 30 seconds.
  6. In a separate bowl, combine the egg yolks, diced bacon and parmesan cheese.
  7. Add the bacon fat and the warm cream sauce to the zoodles, tossing together until zoodles are completely coated. Ensure that this mixture is slightly warm, and then add the egg-bacon-parmesan cheese mixture to the zoodles, tossing all together (the egg mixture will scramble if too warm when combining).

Colombian-Style Zucchini Rellenos

INGREDIENTS

 
  • 4 medium zucchinis, cut in half lengthwise
  • 250g ground beef
  • kosher salt
  • 1/4 teaspoon cumin
  • 3 garlic cloves
  • 2/3 diced cup onion
  • 2 cups plum tomatoes, chopped fine
  • 1 teaspoon olive oil
  • black pepper, to taste
  • 1/4 cup low sodium chicken broth
  • 2 hard-boiled eggs, chopped

 

Serves 8

7.5g of carbs per serve

METHOD:

  1. Using a small spoon or melon baller, hollow out the center of the zucchini halves, leaving 1/4-inch thick shell on each half.
  2. Chop the scooped out flesh of the zucchini in small pieces and set aside 2/3 of a cup to use in the meat filling, saving the rest to use in another recipe.
  3. Drop the zucchini in boiling water for 1 minute, remove and drain.
  4. Heat a large non-stick skillet over medium-high heat and cook the ground beef with 1/2 teaspoon salt and 1/4 teaspoon cumin until browned and cooked through, breaking up into smaller pieces with a wooden spoon as it cooks, about 3-4 minutes. Transfer the cooked meat to a bowl.
  5. Add the oil to the skillet and cook the onions and garlic over medium heat until golden, about 3 minutes.
  6. Add the tomatoes, a pinch of salt and simmer about 4 to 5 minutes, until it creates a sauce.
  7. To the skillet, add 2/3 cup of the reserved chopped zucchini and season with salt and pepper, to taste. Cook until soft, about 4 minutes.
  8. Return the cooked meat to the skillet and simmer covered for about 8 minutes until tender. Add the chopped hard boiled eggs and cook 2 to 3 minutes, adjusting salt and pepper to taste as needed.
  9. On a clean working surface, fill the hollowed out zucchinis with the meat filling, dividing equally between each one.
  10. Place the broth in large deep 6-quart saucepan with a fitted lid. Heat over medium heat and add the stuffed zucchini halves into the saucepan, cover and reduce heat to low, cook for about 10 minutes, or until the zucchini is soft and cooked through.

Garlic Prawns in Coconut Milk, Tomatoes and Cilantro

INGREDIENTS

  • 1 1/4 lbs peeled and deviened jumbo prawns
  • 1 tsp olive oil
  • 1 red bell pepper, diced
  • 4 scallions, thinly sliced, white and green parts separated
  • 1/2 cup chopped cilantro
  • 4 cloves garlic, minced
  • 1/2 teaspoon kosher salt
  • 1/2 tsp crushed red pepper flakes (or to taste)
  • 14.5 oz can diced tomatoes
  • 14 oz can light coconut milk
  • 1/2 lime, squeezed

Serves 6

6.5g of carbs per serve

METHOD:

  1. In a medium pot, heat oil on medium-low heat. Add red peppers and sauté until soft, about 4 minutes.
  2. Add scallion whites, 1/4 cup cilantro, garlic and red pepper flakes, cook 1 minute.
  3. Add tomatoes, coconut milk and 1/4 teaspoon salt, increase heat and bring to a boil, cover and simmer on low about 10 minutes to let the flavors blend and to thicken the sauce.
  4. Add prawns and cook 5 to 6 minutes, until opaque and cooked through.
  5. Add lime juice.
  6. To serve, divide equally among 4 bowls, about 1 1/4 cups then top with scallions and cilantro.
 
  • 300g steak
  • Soy Sauce 1 tablespoon
  • Ginger Root Raw 7 g
  • Garlic 1 clove
  • Black Pepper 1 tsp
  • Sesame Seeds 2 tablespoon
  • Olive Oil ¼ cup
  • 600 grams pork tenderloin
  • 1 teaspoon kosher salt
  • black pepper, to taste
  • 1 tsp olive oil
  • 5 cloves garlic, smashed with the side of a knife
  • 1 can crushed tomatoes
  • 1 small jar roasted red peppers, drained
  • 2 sprigs fresh thyme
  • 2 bay leaves
  • 1 tbsp chopped fresh parsley, divided
  • 16 asparagus spears, ends snapped off,
  • 4 slices proscuitto,
  • olive oil spray
  • pinch kosher salt
  • black pepper, to taste
    • 4 salmon fillets
    • 1/4 tsp kosher salt
    • black pepper
    • cooking spray
    For the avocado bruschetta: (makes 2 1/4 cups)
    • 1/4 cup chopped red onion
    • 1 tbsp extra virgin oil
    • 1 tablespoon balsamic vinegar
    • kosher salt and fresh cracked pepper to taste
    • 2 medium vine ripe tomatoes
    • 2 small cloves garlic, minced
    • 2 tbsp fresh basil leaves, chopped
    • 4 ounces diced avocado, from 1 small



 

 

 

 

 

  • 300 ml heavy whipping cream
  • 1 tbsp butter
  • 275 g bacon or pancetta, diced
  • 60 ml mayonnaise
  • salt and pepper
  • 900 g zucchini
  • 4 egg yolks
  • 75 g grated parmesan cheese, some more for serving
  • 4 medium zucchinis, cut in half lengthwise
  • 250g ground beef
  • kosher salt
  • 1/4 teaspoon cumin
  • 3 garlic cloves
  • 2/3 diced cup onion
  • 2 cups plum tomatoes, chopped fine
  • 1 teaspoon olive oil
  • black pepper, to taste
  • 1/4 cup low sodium chicken broth
  • 2 hard-boiled eggs, chopped
  • 1 1/4 lbs peeled and deviened jumbo prawns
  • 1 tsp olive oil
  • 1 red bell pepper, diced
  • 4 scallions, thinly sliced, white and green parts separated
  • 1/2 cup chopped cilantro
  • 4 cloves garlic, minced
  • 1/2 teaspoon kosher salt
  • 1/2 tsp crushed red pepper flakes (or to taste)
  • 14.5 oz can diced tomatoes
  • 14 oz can light coconut milk
  • 1/2 lime, squeezed

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