Day 5-Snack: Veggie Sticks with Cream Cheese Dip

Day 5

Snack: Veggie Sticks with Cream Cheese Dip

Cooking time: 5 minutes

Calories: 230

Ingredients:
  •       ¼ cup (60g) cream cheese
  •       1 small cucumber, cut into sticks
  •       ½ cup (50g) yellow bell pepper, cut into sticks
  •       ¼ celery stalk, cut into sticks
  •        ½ small carrot, cut into sticks
How to make:
  1. Add cream cheese to a small glass or bowl.
  2.  Dipp veggies into the cheese dip and serve.
Nutrients

Water: 140.61 g

 

Energy: 230 kcal

 

Protein: 4.3 g

 

Total lipid (fat): 20 g

 

Saturated fat: 12 g

 

Carbohydrate: 8 g

 

Fiber, total dietary: 1.1 g

 

Sugars, including NLEA: 5.1 g

 

Added sugars: 0.4 g

 

Calcium (Ca): 86.86 mg

 

Iron (Fe): 0.34 mg

 

Magnesium (Mg): 19.22 mg

 

Phosphorus (P): 89.78 mg

 

Potassium (K): 303.41 mg

 

Sodium (Na): 226.82 mg

Day 5-Dinner: Creamy Garlic Butter Shrimp with Spinach

Day 5

Dinner: Creamy Garlic Butter Shrimp with Spinach

Cooking time: 15 minutes

Calories: 336

Ingredients:
  •       ½ small yellow onion
  •       1 garlic clove
  •       2 teaspoons of butter, divided
  •       4oz (112g) raw shrimp, peeled and deveined
  •       1oz (30g) heavy cream
  •       pinch of freshly ground pepper
  •       1 cup (30g) of baby spinach
  •       1 tablespoon grated parmesan cheese
  •        1 teaspoon dried oregano
How to make:
  1.     Peel and finely chop the onion and garlic.
  2.     Add 1 teaspoon of butter to melt in a pan. Add the chopped garlic and cook it just enough to develop its flavor.
  3.     Add shrimp to the pan and leave it for only 2 minutes on each side.
  4.     Remove the shrimp to a plate, and in the remaining butter in the pan, cook the onion for 2-3 minutes until it softens.
  5.     Add heavy cream, and season with a little freshly ground pepper.
  6.     Add spinach to the cream sauce and stir for 2-3 minutes until the leaves soften.
  7.     Add the grated parmesan cheese, shrimp, and dried oregano. Stir again.
  8.      Transfer to a serving plate and enjoy!
Nutrients

Water: 82.67 g

 

Energy: 336 kcal

 

Protein: 19 g

 

Total lipid (fat): 25 g

 

Saturated fat: 15 g

 

Carbohydrate: 8.6 g

 

Fiber, total dietary: 2.2 g

 

Sugars, including NLEA: 2g

 

Added sugars: 0 g

 

Calcium (Ca): 197.53 mg

 

Iron (Fe): 1.85 mg

 

Magnesium (Mg): 36.73 mg

 

Phosphorus (P): 80.27 mg

 

Potassium (K): 284.76 mg

 

Sodium (Na): 850.74 mg

Day 5-Lunch: Beef Taco Salad

Day 5

Lunch: Beef Taco Salad

Cooking time: 15 minutes

Calories: 456

Ingredients:
  •       1 teaspoon extra-virgin olive oil
  •       4oz (113g) ground beef
  •       ¼ teaspoon ground cumin
  •       ¼ teaspoon garlic powder
  •       ¼ teaspoon smoked paprika
  •       Pinch of salt and pepper
  •       1 cup (35g) romaine lettuce
  •       ¼ cup (61g) cherry tomatoes
  •      1 tablespoon grated cheddar cheese
How to make:
  1.     Grease a medium skillet with olive oil and heat over medium-high heat.
  2.     When heated, add ground beef and a spatula to press the meat into an even, flat layer in the pan. Cook for about 10 minutes, stirring from time to time. Season with ground cumin, garlic powder, paprika, salt, and pepper.
  3.     Meanwhile, roughly chop the lettuce and cut the cherry tomatoes in half.
  4.     Place lettuce leaves into a serving plate or bowl, add cooked beef and tomatoes and sprinkle with cheddar cheese.
Nutrients

Water: 102.95 g

 

Energy: 456 kcal

 

Protein: 22 g

 

Total lipid (fat): 37 g

 

Saturated fat: 13g

 

Carbohydrate: 6.6 g

 

Fiber, total dietary: 1.8 g

 

Sugars, including NLEA: 2.6 g

 

Added sugars: 0.4 g

 

Calcium (Ca): 144.26 mg

 

Iron (Fe): 4.45 mg

 

Magnesium (Mg): 32.01 mg

 

Phosphorus (P): 236.31 mg

 

Potassium (K): 401.89 mg

 

Sodium (Na): 188.5 mg

Day 5-Breakfast: Feta Asparagus and Egg Delight

Day 5

Breakfast: Feta Asparagus and Egg Delight

Cooking time: 20 minutes

Calories: 416

Ingredients:
  •   ½ cup (67) asparagus, fibrous ends trimmed
  •   ½ cup (46g) broccolini
  •   Pinch of salt and pepper
  •   1 garlic clove
  •   1 teaspoon extra-virgin olive oil
  •   1 teaspoon apple cider vinegar
  •   2 eggs
  •   2oz (56g) feta cheese, crumbled
  •   1 tablespoon green olives, pitted and sliced
  •    1 teaspoon pumpkin seeds
How to make:
  1.     Bring a medium pot with 1 cup of water and a pinch of salt to a boil.
  2.     Add asparagus and broccolini, cook for 6-7 minutes, drain well, and set aside.
  3.     Peel and mince the garlic clove.
  4.     Heat a skillet with olive oil over medium heat, and add garlic, asparagus, and broccolini. Season with salt and pepper. Cook for about 5 minutes.
  5.     In the same pot used to cook asparagus and broccolini, add one cup of water and the vinegar and put to simmer. Add one egg to a small mixing bowl.
  6.     Swirl the water using a spoon and add one egg to the middle of the whirlpool. Cover and turn off the heat and cook the egg for 6 minutes exactly. Carefully take it out and place it over the asparagus. Repeat the procedure with the other eggs.
  7.  Arrange the whole asparagus and broccolini on serving plates, add poached eggs, sliced olives, and pumpkin seeds and sprinkle everything with feta cheese.
Nutrients

Water: 222.59 g

 

Energy: 416 kcal

 

Protein: 25 g

 

Total lipid (fat): 32 g

 

Saturated fat: 12 g

 

Carbohydrate: 10 g

 

Fiber, total dietary: 3.3 g

 

Sugars, including NLEA: 2.5 g

 

Added sugars: 0 g

 

Calcium (Ca): 384.72 mg

 

Iron (Fe): 4.74 mg

 

Magnesium (Mg): 43.46 mg

 

Phosphorus (P): 454.59 mg

 

Potassium (K): 459.04  mg

 

Sodium (Na): 1064.08 mg

Day 4-Snack: Cocoa Coconut Smoothie

Day 4

Snack: Cocoa Coconut Smoothie

Cooking time: 5 minutes

Calories: 310

Ingredients:
  • ¾ cup (170ml) unsweetened coconut milk
  • 1 tablespoon unsweetened almond butter
  • 1 tablespoon unsweetened shredded coconut
  • 1 teaspoon dry unsweetened cocoa powder
  • ½ teaspoon pure vanilla extract
  • 1 teaspoon flaxseeds
  • 2 tablespoons unsweetened full-fat coconut cream
  • ¾ cup ice cubes
How to make:
  1.     Add all ingredients into a blender: unsweetened coconut milk, almond butter, unsweetened shredded coconut, cocoa powder, vanilla extract, flaxseeds, coconut cream, and ice cubes. 
  2.      Blend until smooth and no chunks remain. Enjoy immediately!
Nutrients

Water: 1.42 g

 

Energy: 310 kcal

 

Protein: 8 g

 

Total lipid (fat): 23 g

 

Saturated fat: 8.5 g

 

Carbohydrate: 14 g

 

Fiber, total dietary: 8.9 g

 

Sugars, including NLEA: 5.3 g

 

Added sugars: 0.9 g

 

Calcium (Ca): 490.47 mg

 

Iron (Fe): 1.81 mg

 

Magnesium (Mg): 79.58 mg

 

Phosphorus (P):  130.33 mg

 

Potassium (K): 235.54 mg

 

Sodium (Na): 61.79 mg

Day 4-Dinner: Avocado Lime Salmon with Cauliflower Rice

Day 4

Dinner: Avocado Lime Salmon with Cauliflower Rice

Cooking time: 20 minutes

Calories: 390

Ingredients:
  •   1 cup (64g) cauliflower
  •   2 teaspoon extra-virgin olive oil, divided
  •   ½ medium ripe avocado, diced
  •   1 tablespoon red pepper, diced
  •   ¼ cup fresh cilantro
  •   ½ lime
  •   1 salmon fillet (about 4-ounces)
  •    Pinch of salt and pepper
How to make:
  1. Rice the cauliflower by pulsing it in a food processor until it has a rice-like texture.
  2. Add 1 teaspoon of olive oil to a small pan, add cauliflower and cook it for about 6-7 minutes. Be sure to stir from time to time.
  3. Heat a skillet with 1 teaspoon of olive oil and cook the salmon fillet skin-side down for about 4-5 minutes. Season with salt and pepper while it’s cooking. Flip the salmon and continue to cook for 4-5 minutes.
  4.  Once it’s cooked, serve it over a bed of cauliflower rice, avocado, red pepper, cilantro, and a generous drizzle of lime juice.
Nutrients

Water: 193.76 g

 

Energy: 390 kcal

 

Protein: 22 g

 

Total lipid (fat): 29 g

 

Saturated fat: 4.1 g

 

Carbohydrate: 10 g

 

Fiber, total dietary: 7.2 g

 

Sugars, including NLEA: 2.5 g

 

Added sugars: 0.6 g

 

Calcium (Ca): 46.51 mg

 

Iron (Fe): 1.92 mg

 

Magnesium (Mg): 68.48 mg

 

Phosphorus (P):  307.4 mg

 

Potassium (K): 1132.35 mg

 

Sodium (Na): 226.96 mg

Day 4-Lunch: Sesame Pork and Green Beans

Day 4

Lunch: Sesame Pork and Green Beans

Cooking time: 20 minutes

Calories: 453

Ingredients:
  •       1 tablespoon olive oil
  •       4oz (113g) ground pork (84% lean, 16% fat)
  •       1 teaspoon soy sauce
  •       1 tablespoon lemon juice
  •       1 teaspoon sesame oil
  •       1 teaspoon minced ginger
  •       1 teaspoon minced garlic
  •       ½ teaspoon sriracha
  •       1 cup (100g) fresh green beans
How to make:
  1.     Heat the oil in a medium skillet to medium heat.
  2.     Add ground pork and allow the meat to cook for 3-4 minutes without stirring to give the meat a chance to brown. Stir and cook for 3-4 additional minutes until pork is cooked through.
  3.     Add the soy sauce, lemon juice, sesame oil, ginger, garlic, and sriracha to a small mixing bowl and stir well to combine.
  4.     Pour the sauce into the skillet, add the green beans and stir well.
  5.     Reduce heat to medium-low and cover. Cook for 5 more minutes.
  6.     Transfer to a serving plate and enjoy warm!
Nutrients

Water: 172.11 g

 

Energy: 453 kcal

 

Protein: 23 g

 

Total lipid (fat): 30 g

 

Saturated fat: 7.3 g

 

Carbohydrate: 8.6 g

 

Fiber, total dietary: 2.8 g

 

Sugars, including NLEA: 3.6 g

 

Added sugars: 0.5 g

 

Calcium (Ca): 57.32 mg

 

Iron (Fe): 2.21 mg

 

Magnesium (Mg): 50.08 mg

 

Phosphorus (P):  234.81 mg

 

Potassium (K): 536.29 mg

 

Sodium (Na): 565.12 mg

Day 4-Breakfast: Nutty Breakfast Bowl

Day 4

Breakfast: Nutty Breakfast Bowl

Cooking time: 5 minutes

Calories: 337

Ingredients:
  •   ½ cup (120g) unsweetened coconut yogurt
  •   1 tablespoon crushed walnuts
  •   1 tablespoon crushed almonds
  •   1 tablespoon flaxseeds
  •   1 tablespoon cashews
  •    1 teaspoon chia seeds
How to make:
  1. In a serving bowl, add coconut yogurt.
  2. Top with walnuts, almonds, flaxseeds, cashews, and chia seeds.
Nutrients

Water: 1.07 g

 

Energy: 337 kcal

 

Protein: 9 g

 

Total lipid (fat): 29 g

 

Saturated fat: 7.5 g

 

Carbohydrate: 12 g

 

Fiber, total dietary: 8.4 g

 

Sugars, including NLEA: 2 g

 

Added sugars: 0 g

 

Calcium (Ca): 77.52 mg

 

Iron (Fe): 2.16 mg

 

Magnesium (Mg): 59.98 mg

 

Phosphorus (P): 98.23 mg

 

Potassium (K): 124.39 mg

 

Sodium (Na): 26.35 mg

Day 3-Snack: Raw Peanut Butter Mini Bars

Day 3

Snack: Raw Peanut Butter Mini Bars

Chilling time: 1 hour

Calories: 239

Ingredients:
  •   1 tablespoon unsweetened coconut flakes
  •   1 tablespoon crushed almonds
  •   1 teaspoon sunflower seeds
  •   1 teaspoon flaxseed meal
  •   Pinch of sea salt
  •   1 tablespoon natural peanut butter (no added sugar, no added salt), at room temperature
  •   1 teaspoon liquid stevia
  •     ¼ teaspoon pure vanilla extract
How to make:
  1.     In a high-power food processor, combine the coconut flakes, flaked almonds, sunflower seeds, hemp flour, and salt. Process on high until you get a crumbly texture.
  2.     In a medium mixing bowl, add the peanut butter, stevia, and vanilla extract.
  3.     Fold in the coconut mixture and stir until well combined.
  4.     Line an 8×8 inch pan with parchment paper.
  5.     Transfer the mixture to the pan and press firmly with your fingers to spread it evenly. Cover with another piece of parchment paper.
  6.     Transfer the pan to the refrigerator for at least 1 hour.
  7.     When serving, cut into small bars.
Nutrients

Water: 0 g

 

Energy: 239 kcal

 

Protein: 9g

 

Total lipid (fat): 20 g

 

Saturated fat: 2.5 g

 

Carbohydrate: 9 g

 

Fiber, total dietary: 6.4 g

 

Sugars, including NLEA: 1 g

 

Added sugars: 0.7 g

 

Calcium (Ca): 62.77 mg

 

Iron (Fe): 1.61 mg

 

Magnesium (Mg): 0 mg

 

Phosphorus (P): 0 mg

 

Potassium (K): 81.4 mg

 

Sodium (Na): 240.21 mg

Day 3-Dinner: Chicken Macadamia Salad

Day 3

Dinner: Chicken Macadamia Salad

Cooking time: 10 minutes

Calories: 425

Ingredients:
  •   3oz (85g) chicken breast, skin on, boneless
  •   1 tablespoon olive oil
  •   Dash of salt and pepper
  •   ½ cup (18g) shredded lettuce
  •   1 teaspoon parmesan
  •     1 oz (28g) Macadamia nuts, raw, crushed
How to make:
  1. Slice the chicken breast into 1-inch (2.5 cm) pieces.
  2. Mix the olive oil, salt, and pepper and rub them into the chicken breast.
  3.     Heat a medium saucepan and cook the chicken for about 10 minutes until cooked through.
  4.     In a medium bowl, add the shredded lettuce.
  5.  Top with cooked chicken breast, parmesan, and macadamia nuts.
Nutrients

Water: 73.76 g

 

Energy: 425 kcal

 

Protein: 25 g

 

Total lipid (fat): 35 g

 

Saturated fat: 6.7 g

 

Carbohydrate: 5.1 g

 

Fiber, total dietary: 2.7 g

 

Sugars, including NLEA: 1.5 g

 

Added sugars: 0g

 

Calcium (Ca): 77.47 mg

 

Iron (Fe): 1.64 mg

 

Magnesium (Mg): 59.86 mg

 

Phosphorus (P): 244.49 mg

 

Potassium (K): 380.92 mg

 

Sodium (Na): 518.86 mg