Grocery List
Eggs
Egg Cups
Avocados
Cheese Sticks
Assorted Nuts
Peanut Butter
Almond Butter
Veggies
Protein – chicken, ground turkey, ground beef, salmon, shrimp
Snacks
Avocado w. salt & pepper
Hard boiled eggs
Cheese stick
Mixed nuts
Tablespoon of nut butter
Low carb protein shake
Sample Meal: 5oz protein + 1/2c fat (or 20g fat) + 1/2 veggie
BAKED AVOCADO EGGS
Ingredients
for 4 servings
2 avocados
4 eggs
salt, to taste
pepper, to taste
bacon bits
cherry tomato, quartered
fresh basil, chopped
shredded cheddar cheese
fresh chives, chopped
Preparation
Preheat oven to 400°F (200°C).
Slice the avocados in half and remove the pits.
Place the avocado halves on a baking sheet and scoop out some of the flesh to make a bigger hole.
Crack one egg into each hole and season with salt and pepper.
Top with toppings of choice and bake for 15 minutes or until yolk reaches desired consistency.
Sprinkle with fresh herbs, as desired
tasty.com
STEAK & AVOCADO SALAD
Ingredients
for 2 servings
1 lb (455 g) sirloin steak, about ½ inch (1cm) thick
salt, to taste
pepper, to taste
2 tablespoons oil
2 hearts romaine lettuce, chopped
3 hard-boiled eggs, diced
2 avocados, diced
2 cups (400 g) cherry tomato, halved
3 tablespoons caesar dressing
Preparation
Salt and pepper the steak on both sides, being sure to rub in the seasoning.
Heat the oil in a pan over high heat until slightly smoking.
Sear the steak for about 2 minutes per side.
Rest the steak on a cutting board for 10 minutes.
Slice the steak.
In a large bowl, combine the lettuce, eggs, avocados, cherry tomatoes, steak, and dressing.
Toss the salad until evenly coated and serve.
tasty.com
SPINACH ARTICHOKE CHICKEN
Ingredients
◦ 10 oz artichoke hearts frozen or canned – chopped
◦ 10 oz frozen chopped spinach drained and squeezed of liquid
◦ 4 oz cream cheese full fat
◦ 4 oz mayonaisse full fat
◦ 1 cup parmesan separate into two 1/2 cups
◦ 1 cup mozzarella separate into two 1/2 cups
◦ 3 cloves garlic
◦ 1 bag thawed chicken tenderloins 2.5 bag
Instructions
Preheat oven to 400 degrees
Cut chicken tenderloins into chunks and put into baking dish. Season with salt and pepper.
Bake chicken for 15 minutes on its own.
While chicken is baking, mix together the spinach, artichokes, garlic, cream cheese, mayo, 1/2 cup parmesan, and 1/2 cup mozzarella. Might need to get your hands dirty to get this mixed well.
Take chicken out of the oven after 15 minutes and cover chicken with spinach artichoke topping.
Adjust oven to 350 degree and baked for 20 minutes.
After 20 minutes take out of the oven and sprinkle leftover 1/2 cup parmesan and 1/2 cup mozzarella over the top.
Turn oven to Low Broil and get the cheese melty and bubbly and enjoy!
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