Parmesan Marinara Chicken

Makes 4 servings, Nutrition Info Per Serving: 414 calories, 2g net carbs, 52g protein, 22g fat

Ingredients:

  • 1/3 cup avocado oil
  • 1 lb thin sliced chicken breasts, (2 breasts, sliced in half to create 4)
  • 1/2 cup pork rind crumbs
  • 1/2 cup Raos Marinara Sauce
  • 1 cup shredded mozzarella cheese
  • 1/4 cup grated parmesan

Directions:

  • Preheat oven to 375 degrees F
  • Coat chicken breast evenly with pork rinds
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  • In a large skillet over medium heat, heat the avocado oil until until just sizzling when splashed with water
  • Fry the chicken breasts, two at a time, in the hot oil until crisp and brown, approximately 3-4 minutes, flip and brown other side for an additional 3-4 minutes. Repeat with remaining breasts.
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  • Place in a baking dish and top each breast with 1 tbsp marinara, evenly cover breasts with shredded mozzarella, and top with 1 tbsp grated parmesan.
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  • Bake in oven for approximately 10-12 minutes, until chicken is cooked through.
  • Remove from oven top each breast with remaining 1 tbsp marinara each.
  • Enjoy!

Nutritional Disclaimer
I am not a medical or nutritional professional. I am sharing my own recipes and experiences on this website. Nothing I express here should be taken as medical advise and you should consult with your doctor before starting any diet program. The nutritional information I provide for my recipes, food journals, and meal plans are a courtesy to my readers. I calculate using the USDA website and package information, I do my best to be as accurate as possible but you should calculate nutritional information on your own before relying on them. I expressly disclaim any liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Marinara Baked Eggs

Makes 2 servings, Nutrition Info Per Serving: 167 calories, 1g net carbs, 13g fat, 12g protein 68% FAT / 29% PROTEIN / 3% NET CARBS

Ingredients:

  • 2 eggs
  • 1/4 cup Raos Marinara sauce , divided
  • 2 tbsp grated parmesan, divided
  • 1/4 cup shredded mozzarella, divided

Directions:

  • Preheat oven to 375 degrees F
  • Grease 2 ramekins, add 1 tbsp of marinara sauce into each ramekin and spread to cover the bottom. Next, crack an egg into each one of the ramekins.
  • Next, top each egg with 1 tbsp marinara, do not break yolks, and then sprinkle each evenly with shredded mozzarella and parmesan cheese.
  • Place the ramekins in a baking dish that they will both fit in, add about 1 inch water to the baking dish.
  • Transfer to oven and bake for 10-12 minutes, until whites are set and yolks are still runny.
  • Remove from oven and enjoy!

Nutritional Disclaimer
I am not a medical or nutritional professional. I am sharing my own recipes and experiences on this website. Nothing I express here should be taken as medical advise and you should consult with your doctor before starting any diet program. The nutritional information I provide for my recipes, food journals, and meal plans are a courtesy to my readers. I calculate using the USDA website and package information, I do my best to be as accurate as possible but you should calculate nutritional information on your own before relying on them. I expressly disclaim any liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Weekly Food Journal 3/8/20 – 3/14/20

Sunday 3/8/20 – only ate once this day

  • 16 oz. Prime Rib – 1546 calories, 122g fat, 101g protein, 0g net carbs

Nutrition Totals – 73% Fat / 27% Protein / 0% Carbs

Monday 3/9/20

  • Ham and Cheddar Wrap – 351 calories, 8g net carbs, 29g fat, 17g protein
  • 4 eggs, fried – 280 calories, 0g net carbs, 20g fat, 24g protein
  • Half Pound Burger with Pub Sauce – 944 calories, 2g net carbs, 75g fat, 61g protein
  • click to view recipe

Nutrition Totals For Day: 1575 calories, 10g net carbs, 124g fat, 102g protein 71% FAT / 26% PROTEIN / 3% NET CARBS

Tuesday 3/10/20

  • 4 eggs with butter, fried – 382 calories, 0g net carbs, 32g fat, 24g protein
  • Lemon Pepper wings from Wingstop – 420 calories, 0g net carbs, 30g fat, 36g protein
  • Half Pound Burger with Pub Sauce – 944 calories, 2g net carbs, 75g fat, 61g protein

Nutrition Totals for Day: 1746 calories, 2g net carbs, 137g fat, 121g protein 71% FAT / 28% PROTEIN / 0% NET CARBS

Wednesday 3/11/20

  • 4 eggs with pancetta – 300 calories, 0g net carbs, 22g fat, 24g protein
  • Half Pound Burger with Pub Sauce – 944 calories, 2g net carbs, 75g fat, 61g protein
  • Broccoli and Bacon Bake, 1/2 serving – 196 calories, 4g net carbs, 13g fat, 14g protein
  • Click to view recipe
  • Enlightenment Chocolate Peanut Butter Ice Cream – 800 calories, 4g net carbs, 68g fat, 16g protein

Nutrition Totals for Day: 2240 calories, 10g net carbs, 178g fat, 115g protein 76% FAT / 22% PROTEIN / 2% NET CARBS

Thursday 3/12/20

  • Chocolate Chip Vanilla Whip – 556 calories, 10g net carbs, 51g fat, 13g protein
  • Click to view recipe
  • Hot Dog Bites – 471 calories, 11g net carbs, 35g fat, 28g protein
  • Click to view recipe
  • 8 plain chicken wings – 560 calories, 0g net carbs, 32g fat, 60g protein

Nutrition Totals for Day: 1587 calories, 21g net carbs, 118g fat, 102g protein 68% FAT / 26% PROTEIN / 6% NET CARBS

Friday 3/13/20

  • Chocolate Chip Vanilla Whip – 556 calories, 10g net carbs, 51g fat, 13g protein
  • 4 eggs, fried – 280 calories, 0g net carbs, 20g fat, 42g protein
  • 10 leftover chicken wings – 700 calories, 0g net carbs, 40g fat, 75g protein

Nutrition Totals for Day: 1536 calories, 10g net carbs, 111g fat, 112g protein 67% FAT / 30% PROTEIN / 3% NET CARBS

Saturday 3/14/20

  • 4 eggs, fried – 280 calories, 0g net carbs, 20g fat, 24g protein
  • 10oz. New York Strip with 1/2 pound scallops from Butcher Box – 810 calories, 2g net carbs, 47g fat, 92g protein
  • Click to view
  • 2 glasses of Pinot Noir – 242 calories, 7g net carbs, 0g fat, 0g protein
  • Click to view

Nutrition Totals for Day: 1332 calories, 9g net carbs, 67g fat, 116g protein 55% FAT / 42% PROTEIN / 3% NET CARBS

Nutritional Disclaimer
I am not a medical or nutritional professional. I am sharing my own recipes and experiences on this website. Nothing I express here should be taken as medical advise and you should consult with your doctor before starting any diet program. The nutritional information I provide for my recipes, food journals, and meal plans are a courtesy to my readers. I calculate using the USDA website and package information, I do my best to be as accurate as possible but you should calculate nutritional information on your own before relying on them. I expressly disclaim any liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Hot Dog Bites

Makes 4 servings, Nutrition Info Per Serving: 471 calories, 11g net carbs, 35g fat, 28g protein 66% FAT / 24% PROTEIN / 10% CARBS

Ingredients:

  • 1.5 cups shredded mozzarella
  • 4 tbsp (2oz.) cream cheese
  • 2/3 cup blanched almond flour
  • 1 egg, beaten
  • 6 hot dogs, sliced widthwise
  • salt

Directions:

  • Preheat oven to 425 degrees F
  • In a large mixing, add the mozzarella cheese and cream cheese. Microwave in 30 second intervals, until melted. Mixing together to combine each interval.
  • Remove from microwave and add the almond flour and egg. Work into a dough ball, kneading until well combined.
  • Taking about 2 tbsp worth of dough, wrap around one hot dog half. The dough will be sticky, I find it easiest to keep my fingers wet while working with the dough. Place on a parchment lined baking sheet, and repeat for all hot dog halves.
  • Place in oven for 5 minutes, flip over each over and cook for 5 minutes more. Should be nice browned on each side
  • Remove from oven, sprinkle with salt, and allow to cool for 5 minutes.
  • Can be enjoyed as is or serve with low sugar ketchup, low carb chili, or a low carb cheese dip!

Nutritional Disclaimer
I am not a medical or nutritional professional. I am sharing my own recipes and experiences on this website. Nothing I express here should be taken as medical advise and you should consult with your doctor before starting any diet program. The nutritional information I provide for my recipes, food journals, and meal plans are a courtesy to my readers. I calculate using the USDA website and package information, I do my best to be as accurate as possible but you should calculate nutritional information on your own before relying on them. I expressly disclaim any liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Broccoli and Bacon Bake

Makes 4 Servings, Nutrition Info Per Serving: 392 calories, 8g net carbs, 26g fat, 28g protein 62% FAT / 30% PROTEIN / 8% CARBS

Ingredients:

  • 2 crowns broccoli
  • 8 oz. bacon
  • 1 small onion, chopped
  • 1 tsp dried minced garlic, or 4 cloves minced
  • 2 eggs, beaten
  • 1/2 cup grated parmesan cheese
  • salt and pepper to taste

Directions:

  • Preheat oven to 350 degrees F
  • In a large skillet, cook the bacon until crisp. Transfer to a paper towel lined plate. Using the same skillet drain the bacon grease leaving 2 tbsp in the skillet.
  • Add the onion and garlic, cook until the onion browns.
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  • Next add the broccoli, stir and cook for one more minute.
  • Meanwhile, chop the bacon into pieces.
  • Transfer broccoli and onions to a large bowl, including pan drippings. Add the eggs, parmesan, and bacon.
  • Stir well to combine and coat evenly.
  • Transfer to a greased baking dish, bake for 40 minutes until broccoli is tender.
  • Enjoy!

Nutritional Disclaimer
I am not a medical or nutritional professional. I am sharing my own recipes and experiences on this website. Nothing I express here should be taken as medical advise and you should consult with your doctor before starting any diet program. The nutritional information I provide for my recipes, food journals, and meal plans are a courtesy to my readers. I calculate using the USDA website and package information, I do my best to be as accurate as possible but you should calculate nutritional information on your own before relying on them. I expressly disclaim any liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Half Pound Burgers with Pub Sauce

Juicy half pound burgers with a delicious pub sauce! This burger will keep you full all day!

Makes 4 servings, Nutrition Info per Serving (with Pub Sauce): 944 calories, 2g net carbs, 75g fat, 61g protein 73% FAT / 26% PROTEIN / 1% CARBS

Burger Ingredients:

  • 2 lb ground beef, 85% lean
  • 4 tbsp salted butter, melted but not hot
  • 1 egg
  • 1 tsp pepper
  • 2 tsp seasoned salt
  • 2 tbsp avocado oil

Pub Sauce Ingredients:

  • 3/4 cup mayonnaise
  • 2 tbsp tamari or gluten free soy sauce
  • 1 tbsp dark brown Swerve
  • 1 tbsp Worcestershire sauce
  • 1 tbsp minced chives
  • 1/4 tsp dried minced garlic
  • 1 tsp pepper

Directions:

To make the Pub Sauce:

  • Whisk all ingredients for Pub Sauce together in a bowl, refrigerate until ready to use. The pub sauce can be made right before making the burgers, but I recommend making a day in advance to really let the flavors come together.

To make the burgers:

  • Mix all burger ingredients in large bowl until well combined. Form into 4 half-pound patties.
  • Heat 2 tbsp oil in a skillet over medium high heat, transfer burgers to skillet and cook for 2 minutes until well browned, flip over and cook additional 2 minutes.
  • Transfer patties to a baking sheet and bake until desired doneness, I like mine at 140 degrees. I use this thermometer from ThermPro for perfectly cooked meat every time!
  • Transfer burgers to a plate and let rest for 5 minutes. Serve with Pub Sauce and dill pickle chips.

Food Journal Week of 3/1/20 – 3/7/20

Sunday 3/1/20

  • 2 eggs, 3 pork sausage patties, and 1 serving Chaffles – 610 calories, 2g net carbs, 47g fat, 51g protein
  • Jalapeno Poppers, 2 servings – 180 calories, 3g net carbs, 16g fat, 6g protein
  • Hunter’s Stew, 1 serving – 579 calories, 6g net carbs, 41g fat, 33g protein
  • Raspberry Fool, 1 serving – 248 calories, 9g net carbs, 21g fat, 1g protein

Nutrition Totals for Day: 1617 calories, 124g Fat, 90g Protein, 20g Net Carbs 72% FAT / 23% PROTEIN / 5% CARBS

Monday 3/2/20

  • 3 pork sausage patties, 1 serving Chaffles – 470 calories, 2g net carbs, 37g fat, 39g protein
  • Hunter’s Stew leftovers, 1 serving – 579 calories, 6g net carbs, 41g fat, 33g protein
  • Jalapeno Poppers leftovers, 2 servings – 180 calories, 3g net carbs, 16g fat, 6g protein

Nutrition Totals for Day: 1229 calories, 93g fat, 77g protein, 11g net carbs 70% FAT / 26% PROTEIN / 4 % CARBS

Tuesday 3/3/20

  • 3 eggs with 3 pork sausage patties- 450 calories, 35g fat, 35g protein, 0g net carbs
  • Jalapeno Poppers leftovers, 2 servings – 180 calories, 3g net carbs, 16g fat, 6g protein
  • McDonalds Double Quarter Pounder (NO BUN) – 600 calories, 5g net carbs, 42g fat, 45g protein
  • 4 Pork Ribs with 2 glasses Cabernet – 556 calories, 42g fat, 41g protein, 8g net carbs

Nutrition Totals for Day: 2030 calories, 135g fat, 126g protein, 16g net carbs 68% FAT / 28% PROTEIN / 4% CARBS

Wednesday 3/4/20

  • Chaffles leftovers, 2 servings – 460 calories, 4g net carbs, 34g fat, 44g protein
  • 4 pork ribs leftovers – 556 calories, 0g net carbs, 42g fat, 41g protein

Nutrition Totals for Day: 1016 calories, 4g net carbs, 76g fat, 85g protein 66% FAT / 33% PROTEIN / 1% CARBS

Thursday 3/5/20

  • 4 eggs – 280 calories, 0g carbs, 20g fat, 24g protein
  • Catered lunch at work, only options were salad and sliced roast beef, guessing on macros – 548 calories, 4g net carbs, 39g fat
  • Pork Tenderloin 10oz, with 1 serving Chocolate Chip Vanilla Whip – 988 calories, 10g net carbs, 63g fat, 90g protein

Nutrition Totals for Day: 1816 calories, 10g net carbs, 122g fat, 159g protein 62% FAT / 36% PROTEIN / 2 % CARBS

Friday 3/6/20

  • Chocolate Chip Vanilla Whip – 556 calories, 10g net carbs, 51g fat, 13g protein
  • Slow Cooker Shredded Pork with 1 bottle Pinot Noir – 1314 calories, 21g net carbs, 48g fat, 60g protein

Nutrition Totals for Day: 1870 calories, 31g net carbs, 99g fat, 73g protein 68% FAT / 22% PROTEIN / 9% CARBS

Saturday 3/7/20

  • 3 eggs with 1 scoop vanilla protein powder in water – 422 calories, 2g net carbs, 27g fat, 42g protein
  • low carb tortilla with ham, cheddar, bacon and mayonnaise – 403 calories, 8g net carbs, 33g fat, 20g protein
  • Chocolate Chip Vanilla Whip, 1 serving- 556 calories, 10g net carbs, 51g fat, 13g protein

Nutrition Totals for Day: 1381 calories, 20g net carbs, 111g fat, 76g protein 72% FAT / 22% PROTEIN / 6% CARBS

Nutritional Disclaimer
I am not a medical or nutritional professional. I am sharing my own recipes and experiences on this website. Nothing I express here should be taken as medical advise and you should consult with your doctor before starting any diet program. The nutritional information I provide for my recipes, food journals, and meal plans are a courtesy to my readers. I calculate using the USDA website and package information, I do my best to be as accurate as possible but you should calculate nutritional information on your own before relying on them. I expressly disclaim any liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Workout Log Week of 3/1/20-3/7/20

Sunday 3/1/20

  • 60 minutes of yoga, fast paced flow

Monday 3/2/20

  • 50 minute lower body workout, heavy tri-sets, 3 groupings with 3 rounds each

Tuesday 3/3/20

  • 50 minutes of higher rep (16 rep range) of upper work targeting shoulders, biceps, and chest

Wednesday 3/4/20

  • 30 minute fast HIIT workout using plyometrics , intervals of 40 seconds work/20 seconds rest

Thursdsay 3/5/20

  • 30 minutes core work on the mat, 30 minutes yin yoga

Friday 3/6/20

  • 45 minute lower body work out , rep range 16 reps per exercise, kept heart rate up

Saturday 3/7/20

  • 40 minute metabolic compound training workout

Fiesta Chicken

This is a versatile recipe, you can eat as is, add some sour cream and make it into a dip, serve in low carb tortillas, or add some chicken broth and make it into a soup.

Makes 6 servings, Nutrition Info Per Serving: 311 calories, 9g fat, 48g protein, 5g net carbs 65% PROTEIN / 28% FAT / 7% CARBS

Ingredients:

  • 2 lbs chicken breast, cooked and shredded
  • 1 tbsp butter
  • 1 small onion, chopped
  • 1 (4 oz. ) can chopped green chiles, drained
  • 1 package mild taco seasoning
  • 1 bunch green onions, chopped, divided
  • 1 cup water
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder

Directions:

  • Heat the butter in a large skillet over medium heat. Stir in the onion; cook and stir until the onion has softened and turned translucent, about 5 minutes. Add the shredded chicken, green chiles, taco seasoning, half of the chopped green onion, and water.
  • Allow to simmer for 10 minutes. Stir in the onion powder and garlic powder, simmer for an additional 5 minutes.
  • Divide up and top with remaining green onions before serving.
  • Additional toppings: sour cream, cheddar cheese, cilantro, fresh lime squeeze, avocado

Nutritional Disclaimer
I am not a medical or nutritional professional. I am sharing my own recipes and experiences on this website. Nothing I express here should be taken as medical advise and you should consult with your doctor before starting any diet program. The nutritional information I provide for my recipes, food journals, and meal plans are a courtesy to my readers. I calculate using the USDA website and package information, I do my best to be as accurate as possible but you should calculate nutritional information on your own before relying on them. I expressly disclaim any liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Slow Cooker Shredded Pork

Ingredients:

  • 3 lb pork shoulder roast
  • 2-4 tbsp chili powder
  • 2 medium onion, thinly sliced
  • 1 small bag baby carrots
  • salt and pepper

Makes 8 servings, Nutrition Info Per Serving: 473 calories, 32g Fat, 40g Protein, 2g Net Carbs 63% FAT / 35% PROTEIN / 2% CARBS

Directions:

  • Season pork roast liberally with salt, pepper, and chili powder. Don’t be afraid to use all 4 tbsp of chili powder.
  • Place roast in a gallon size Ziploc Bag, squeeze all air out, and stick in the fridge.
  • Roast should marinate atleast 4 hours and up to 2 days.
  • When done marinating and ready to cook, toss carrots and onions into slow cooker and sprinkle with salt and pepper.
  • Place the roast and collected juices on top of vegetables, cook on low for 8-10 hours.
  • When done shred and serve over vegetables.

Nutritional Disclaimer
I am not a medical or nutritional professional. I am sharing my own recipes and experiences on this website. Nothing I express here should be taken as medical advise and you should consult with your doctor before starting any diet program. The nutritional information I provide for my recipes, food journals, and meal plans are a courtesy to my readers. I calculate using the USDA website and package information, I do my best to be as accurate as possible but you should calculate nutritional information on your own before relying on them. I expressly disclaim any liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

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