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Low Carb Family Plan

July 10 - 16, 2013


Meals: Side dishes are in ITALICS Ingredients: Instructions:

Meal 1

Grandma's Meatloaf 6 servings at 4 net carbs each


Cheesy Cauliflower 6 servings at 6 net carbs each
Prep 5m Cook 1h Total 1h 5m

2 lbs lean ground beef 2 eggs ! cup picante sauce 1 packet dry onion soup mix 1 cup crushed pork rinds --------------------------------------------------------------1 head cauliflower, cut into small florets 2 tablespoons olive oil ! cup chopped onion " green bell pepper, diced 4 garlic cloves, minced " teaspoon dried basil " cup heavy cream 1 cup shredded Monterey Jack cheese

Preheat oven to 350 degrees. Combine beef, eggs, picante sauce, onion soup mix, and pork rinds in a large bowl. Mix thoroughly and form into a loaf. Place on a broiler pan. Bake for 1 hour. Let stand 10 minutes before serving. --------------------------------------------------------------Put cauliflower in a microwavable casserole dish with a lid. Add a small amount of water. Microwave on high 7 minutes. Heat oil in a large skillet. Saut onion and pepper over medium-high heat. Drain cauliflower; add to skillet with onion/peppers. Stir in garlic; saut 1 to 2 minutes. Stir in basil, cream, and shredded cheese. Stir until cheese is melted, 1 to 2 minutes. Cook bacon until crisp; drain and crumble. Cut chicken into thin strips. In a large skillet over medium-high heat, saut chicken in oil until cooked through. Combine eggs, cheese, milk, salt and pepper to taste. Pour over chicken. Cook and stir over low heat for 1 to 2 minutes. Stir in bacon. --------------------------------------------------------------Melt butter in large skillet and saut zucchini until soft but not browned. Add tomatoes, jalapeno, salt and pepper to taste. Saut until heated through. Sprinkle with Parmesan cheese.

Meal 2

Italian-Style Chicken 6 servings at 1 net carbs each


Spicy Zucchini In Tomato Sauce 4 servings at 4 net carbs each
Prep 15m Cook 20m Total 35m

10 slices bacon 6 (6 oz) boneless, skinless chicken breasts 2 tablespoons olive oil 3 eggs " cup grated Parmesan cheese 2 tablespoons milk --------------------------------------------------------------3 zucchini, julienne-cut 2 tablespoons butter 2 tomatoes, chopped 1 jalapeno pepper, seeded & finely diced ! cup grated Parmesan cheese

Meal 3

Marinate Ahead 6 (6 oz) boneless pork chops


# cup lime juice 1 tablespoon chili powder 1 tablespoon olive oil 1 teaspoon dried cumin 1 teaspoon ground cinnamon " teaspoon hot pepper sauce # teaspoon salt 2 cloves garlic, minced --------------------------------------------------------------1 cup whipping cream 2 tablespoons mayonnaise 6 tablespoons cider vinegar " teaspoon garlic powder " teaspoon onion powder # teaspoon Stevia 16 oz bag coleslaw mix

Grilled Spicy Pork Chops 6 servings at 3 net carbs each


Simple Coleslaw 6 servings at 5 net carbs each
Prep 5m Cook 10m Total 15m

Place pork chops in a shallow dish. Combine lime juice, chili powder, oil, cumin, cinnamon, hot sauce, salt and garlic in a medium bowl. Pour over chops and cover. Marinate in refrigerator at least 6 hours, turning chops over occasionally. Preheat outdoor grill. Drain chops and discard marinade. Grill chops 10 to 12 minutes or until done. Turn once halfway through cooking. --------------------------------------------------------------Mix together cream, mayonnaise, vinegar, garlic powder, onion powder and Stevia in a medium bowl. Pour over coleslaw and mix well. Chill for at least 1 hour.

Copyright 2013, eMeals, Inc. 490

Low Carb Family Plan


July 10 - 16, 2013
Meals: Side dishes are in ITALICS Ingredients: Instructions:

Meal 4

On the Grill 2 lbs lean ground beef


" teaspoon salt 2 teaspoons chili powder, divided 2 teaspoons dried cumin, divided 14" oz can roasted diced tomatoes with garlic, undrained 15 oz can black beans, rinsed and drained 1 avocado, pitted, peeled and diced 2 tablespoons lime juice --------------------------------------------------------------18 oz bag chopped romaine lettuce 1 Roma tomato, sliced 1 cup Ranch dressing " cup salsa " cup shredded Monterey Jack cheese 12 slices bacon 6 (6 oz) boneless, skinless chicken breasts 1 tablespoon olive oil 3 Roma tomatoes, sliced 6 fresh basil leaves, thinly sliced 6 slices mozzarella cheese --------------------------------------------------------------1 lb broccoli florets " cup olive oil and vinegar salad dressing 1 tablespoon Dijon mustard 3 green onions, thinly sliced

Burgers with Black Beans and Salsa 6 servings at 8 net carbs each
Fiesta Salad 6 servings at 5 net carbs each
Prep 15m Cook 10m Total 25m

Mix together beef, salt, 1 teaspoon chili powder, 1 teaspoon cumin, and 3 tablespoons liquid from tomatoes in a large bowl. Shape mixture into 6 patties, "-inch thick. Grill patties over medium heat for 5 minutes per side or until cooked through. Gently stir undrained tomatoes, black beans, avocado, 1 teaspoon chili powder, 1 teaspoon cumin, and lime juice together in a medium saucepan until heated through. Serve over burgers. --------------------------------------------------------------Place lettuce and tomato in a large salad bowl. Mix together Ranch dressing and salsa; pour over salad and gently toss. Sprinkle with cheese. Cook bacon until partially cooked but still soft and not crispy. Preheat oven to 400 degrees. Place chicken in a 9x13-inch baking dish; brush chicken with oil. Season with salt and pepper to taste. Top with tomatoes and basil. Wrap each piece of chicken in 2 bacon strips. Bake, uncovered 20 to 25 minutes or until cooked. Top with cheese; bake 1 minute longer or until cheese melts. --------------------------------------------------------------Steam broccoli until crisp-tender. Don't overcook!. Whisk together dressing and mustard. Pour over drained broccoli; toss to coat. Toss in onions before serving. In a large skillet, brown beef with onion and garlic until beef is cooked and onions are tender. Add broth and wine; simmer for 15 minutes. Stir in sour cream and heat through but do not boil. Serve over Spaghetti Squash Parmesan. --------------------------------------------------------------Preheat oven to 350 degrees. Bake whole squash for 1 hour or until tender. Cool 10 minutes. Half lengthwise and remove seeds. Pull out strands; mix with butter, salt, pepper and cheese.

Meal 5

Chicken Caprese 6 servings at 3 net carbs each


Dijon Broccoli 4 servings at 4 net carbs each
Prep 10m Cook 30m Total 40m

Meal 6

Beef Stroganoff 6 servings at 4 net carbs each


Spaghetti Squash Parmesan 6 servings at 7 net carbs each
Prep 5m Cook 25m Total 30m

2 lbs lean ground beef 1 small onion, chopped 1 garlic clove, minced " cup beef broth 1 cup red cooking wine 1 cup sour cream --------------------------------------------------------------1 spaghetti squash, pierced with fork 1 tablespoon butter $ cup grated Parmesan cheese

Copyright 2013, eMeals, Inc. 490

Low Carb Family Plan


July 10 - 16, 2013
Meals: Side dishes are in ITALICS Ingredients: Instructions:

Meal 7

Cheese Topped Salmon 6 servings at 1 net carbs each


Balsamic Asparagus 4 servings at 3 net carbs each
Prep 5m Cook 40m Total 45m

6 (4 oz) salmon fillets, thawed 4 tablespoons lemon juice, divided " cup grated Parmesan cheese 4 tablespoons butter, melted 3 tablespoons mayonnaise 2 green onions, chopped 1 teaspoon yellow mustard # teaspoon salt $ teaspoon Tabasco sauce --------------------------------------------------------------1" - 2 lbs asparagus 1 tablespoon olive oil 2 tablespoons balsamic vinegar

Preheat oven to 350 degrees. Coat a 9x13-inch baking dish with cooking spray. Place salmon in baking dish and brush with 2 teaspoons lemon juice. Bake for 30 to 40 minutes. While fish is baking, combine 2 tablespoons lemon juice, Parmesan cheese, melted butter, mayonnaise, green onions, mustard, salt, and Tabasco. When fish is cooked, remove from oven and top with cheese mixture. Put under broiler for 2 to 3 minutes or until cheese mixture is golden brown. --------------------------------------------------------------Place asparagus in a large nonstick skillet. Add oil and vinegar and enough water to cover bottom of skillet. Cover and cook over mediumhigh heat until asparagus is crisp-tender. Season with salt and pepper to taste.

Copyright 2013, eMeals, Inc. 490

Low Carb Family Plan


July 10 - 16, 2013
Meals 1 1 1,3,6 1,6 2 2 2,4,5 3 4 4 5 5 5,7 6 7 1,4,6 2,5 2,5 3 7 1,2 1,3 1,4 5 6 1 1 1 4 4 6 % Produce 1 head cauliflower 1 green bell pepper, for " 1 head garlic, for 7 cloves 2 onions 3 zucchini 1 jalapeno pepper 6 Roma tomatoes 16 oz bag coleslaw mix 1 avocado 18 oz bag chopped romaine lettuce .75 oz package fresh basil, for 6 leaves 1 bunch broccoli, for florets 1 bunch green onions, for 5 1 spaghetti squash 1.5 lbs asparagus Meat & Seafood 6 lbs lean ground beef 4 lbs boneless skinless chicken breasts, 12 breasts 2 (16 oz) pkgs bacon 6 (6 oz) boneless pork chops 6 (4 oz) frozen salmon fillets Refrigerated " dozen eggs, for 5 32 oz carton heavy cream, for 1" cups 8 oz package shredded Monterey Jack cheese 8 oz package sliced mozzarella cheese, for 6 slices 8 oz container sour cream, for 1 cup Canned & Packaged 16 oz jar picante sauce 2.5 oz box onion soup mix 4 oz bag pork rinds, for 1 cup crushed 14" oz can roasted diced tomatoes with garlic 15 oz can black beans 14.5 oz can beef broth, for " cup Grocery Items to Purchase Necessary Staples Meal 1 " teaspoon dried basil 2 tablespoons olive oil Meal 2 2 tablespoons olive oil 2 tablespoons milk 2 tablespoons butter ! cup grated Parmesan cheese Meal 3 # cup lime juice 1 tablespoon chili powder 1 tablespoon olive oil 1 teaspoon cumin 1 teaspoon ground cinnamon " teaspoon hot pepper sauce 2 tablespoons mayonnaise 6 tablespoons cider vinegar " teaspoon garlic powder " teaspoon onion powder $ teaspoon Stevia Meal 4 2 teaspoons chili powder 2 teaspoons cumin 2 tablespoons lime juice 1 cup Ranch dressing " cup salsa Meal 5 1 tablespoon olive oil " cup oil and vinegar dressing 1 tablespoon Dijon mustard Meal 6 1 cup red cooking wine 1 tablespoon butter # cup grated Parmesan cheese Meal 7 1 tablespoon olive oil 4 tablespoons lemon juice 4 tablespoons butter 3 tablespoons mayonnaise 1 teaspoon yellow mustard $ teaspoon Tabasco sauce 2 tablespoons balsamic vinegar " cup grated Parmesan cheese Cooking spray

Copyright 2013, eMeals, Inc. 490