phase 3 life maintenance program simplified w6

Phase 3 to Life Maintenance
Program
Week
Week 6
Recipe #
C= Calories p= Protein f= Fat c= Carbs nc= Net Carbs
# = recipe #
& Shrimp
& Shrimp
& Shrimp
p3tolife.com - Rayzel LamSimplified Week 6
315C 10p 23f 18c 12nc 562C 41p 33f 30c 21nc 389C 44p 13f 23c 18nc 172C 4p 15f 9c 2nc
Week 6 DAY
T O T A L S
1
1
2
1
2
2
1
3
3
3
5
5
5
6
4
4
4
6
6
7
7
8
8
9
9
10
8
8
3
Oreo Cookie Smoothie Blueberry Sorbet Black Forest Cherry
Smoothie
Breakfast
Sesame Garlic Chicken Thighs w/ Shredded Kale
Salad
21
. . . Breakfasts:
2. Greek Yogurt Berry Parfait
Main Meals: 3. Cauli Rice Jambalaya w/ Chicken & Shrimp 4. Hearty Beef Stew 5. Sesame Garlic Chicken w/ Shredded Kale Salad 6. Zucchini Chicken Carbonara 7. Pizza Style Chicken with Chickpea Salad (Phase 4 only recipe)
Dessert Smoothies: 8. Oreo Cookie Smoothie 9. Blueberry Sorbet 10. Black Forest Cherry Smoothie
W e e k 6 r e c i p e s
5
1/4c black onyx cocoa powder (8) 3 tbsp coconut aminos (4) Swerve (1,2,5,8,9,10) Stevia (2,8,10) 4 tsp vanilla bean powder OR 3 tbsp vanilla extract (8)
3/4c unsweetened almond milk (6) 1c butter (1,6,8) 1/3c ghee (3,4,7) 1c unsweetened coconut milk (from refrigerate carton) (1) 8 medium eggs (1,6) 1/2 pint half and half (8,10) 2 oz mozzarella cheese (7) 3c whole milk plain Greek yogurt (2)
Week 6 Grocery List
VEGGIES 2 green bell peppers (3,7) [1 1/2c diced, 1/2c chopped]
1 red bell pepper (5,7) [3/4 thinly sliced,
1/4c chopped]
shredded]
riced]
sliced]
sliced]
1 tomato (7) [4 slices 1/2” thick]
3 medium zucchini (6) [5 1/3c spiralized]
2 yellow or white onions (3,4) [3/4c
diced, 3/4c chopped]
FRESH HERBS 1 bunch fresh basil (6,7) [5 tbsp chopped,
4-6 leaves]
6 cloves minced, 4.5 cloves minced, 1/2 tsp minced]
2” piece ginger (5) [3 tbsp grated]
FRUITS 2 medium ripe bananas (1) 1c blueberries (2) 1 lemon (9,10) 2 oranges (5) [1 1/2 juiced]
1c raspberries (2)
dairy
Specialty OFTEN BEST TO GET ONLINE OR LOCAL HEALTH FOOD / ORGANIC STORE
Produce
6
Note 1: The number at the end of each ingredient is the recipe number it’s used in. Note 2: Ingredient amounts listed here = the food that will feed you personally for the entire week if you follow the meal plan exactly.
Week 6 Grocery List
1/2c sliced almonds (5) 1 tsp baking powder (1) 1/3c unsweetened coconut flakes (2) 2 tbsp cocoa powder (10) 1/4c flaxseed meal (8) 1/2c walnut pieces (1) 1/4 c olive oil (5,7) 3 tbsp pine nuts (6) 3 tbsp rice vinegar (5) 3 tbsp sesame oil (5) 2 tbsp sesame seeds (5) 3 tbsp gluten free soy sauce (5) DRIED SPICES cayenne pepper (3) 1 tsp chili flakes (6) 1 tsp cinnamon (1) 1 tsp garlic powder (3) 2 tsp dried oregano (3,4,7) 2 tsp smoked paprika (3) 1 tsp dried thyme (4)
1 lb + 2 oz oz beef chuck, cubed (4) 3 oz pancetta or 2 slices bacon (6) 1 lb chicken breasts (6) 2 lbs boneless, skinless chicken thigh (3, 5) 18 medium shrimp, peeled and deveined (3)
Baking
1c frozen blueberries (140g) (9) 1/3c frozen cherries (10) 1 1/2c frozen peas (5) 4 frozen strawberries (70g) (9)
Frozen
3c canned petite diced tomatoes (3) 3 tbsp tomato paste (4) 2/3c chickpeas/garbanzo beans (1/2 can) (7) 1 1/2c low-sodium vegetable stock (3) 3c beef stock (4)
CANNED/DRY
Proteins
7
NOTE: I have not included the smoothies in the “schedules” as they are a nightly treat that take just 5 minutes to make and should be made only when ready to eat. Obviously lol. #i'mmelting
3 suggested options for your cooking each week to fit various
lifestyles & schedules
Cook As You Go “Batches”: With this method you are cooking each dish the day before or the day that it first appears in the plan, but when you make it, you make enough servings at once to eat that dish the number of times it’s listed that week without cooking it again. ------------------------------------------- DAY BEFORE DAY 1: Cook 1 recipe. Banana Bread Protein muffins DAY 1: Cook 2 recipes. Cauli Rice Jambalaya & Hearty Beef Stew. DAY 2: No cooking. DAY 3: No Cooking. DAY 4: Cook 2 recipes. Sesame Garlic chicken w/ Kale Salad and Zucchini Chicken Carbonara DAY 5: Cook 1 recipe. Greek Yogurt Berry Parfait DAY 6: Cook 1 recipe. Pizza Style Chicken DAY 6: No cooking DAY 7: No cooking or cooking for Week 6 (Day before day 1 in week 7 doc)
1
1 Day
2 Day
3 Day
4 Day
5 Day
6 Day
7 1 RECIPE: 2 RECIPES: 2 RECIPES: 1 RECIPE: 1 RECIPE:
Banana Bread Protein Muffins
Greek Yogurt Berry Parfait
9
Twice Weekly Batch Cook: With this method you are cooking half of the recipes for the first half of the week, and the 2nd half of the recipes the 2nd half of the week. ------------------------------------- DAY BEFORE DAY 1: Cook 3 recipes. Banana Bread Protein muffins, Cauli Rice Jambalaya & Hearty Beef Stew. DAY 1: No cooking. DAY 2: No cooking. DAY 3: Cook 3 recipes. Sesame Garlic chicken w/ Kale Salad Zucchini Chicken Carbonara, Pizza Style Chicken. DAY 4: No cooking. DAY 5: Cook 1 recipe. Greek Yogurt Berry Parfait DAY 6: No cooking.
2
Banana Bread Protein Muffins ----------- Cauli Rice Jambalaya ----------- Hearty Beef Stew
No cooking
No cooking
No cooking
10
Day BEFORE Day 1
1 Day
2 Day
3 Day
4 Day
5 Day
6 Day
7 6 RECIPES: 1 RECIPE: Banana Protein Muffins ----------- Cauli Rice Jambalaya ----------- Hearty Beef Stew ----------- Sesame Garlic Chicken ----------- Zucchini Carbonara ----------- Pizza Style Chicken ----------- Burger w/ Grilled Veggies
No cooking
No cooking
No cooking
No cooking
(and cooking for week 7)
3 1 Weekly Batch Cook Day: DAY BEFORE DAY 1 OR DAY 1: Cook 1 breakfast and 5 main dish recipes- 6 total. Banana Bread Protein muffins Cauli Rice Jambalaya Hearty Beef Stew Sesame Garlic chicken w/ Kale Salad Zucchini Chicken Carbonara Pizza Style Chicken DAY 5: Cook 1 recipe. Greek Yogurt Berry Parfait
C o o k : C o o k :
11
BATCH COOKING OPTIONS: Option 1: 2x the recipe for 4 breakfasts + extra. Option 2: 1x the recipe for 3 days, 1x the recipe again for last day.
12
3 SERVING MUFFIN: 1/4 cup coconut flour 1 medium ripe banana 2 medium eggs 2 egg whites 1/4 cup walnut pieces, divided 3 tbsp unsalted butter, softened 1/2 cup unsweetened coconut milk (from carton) 1/4 cup Swerve 1/2 tsp baking powder 1/2 tsp cinnamon 1/8 tsp pink Himalayan sea salt
4 SERVING BATCH + EXTRA: 1/2 cup coconut flour 2 medium ripe banana 4 medium eggs 4 egg whites 1/2 cup walnut pieces, divided 1/4c + 2 tbsp unsalted butter, softened 1 cup unsweetened coconut milk (from carton) 1/2 cup Swerve 1 tsp baking powder 1 tsp cinnamon 1/4 tsp pink Himalayan sea salt
Ingredients
PREHEAT oven to 350°F and grease 6 muff in t ins with non-st ick ol ive oi l spray or coconut oi l . In a small mixing bowl , whisk together coconut f lour, Swerve, baking powder, cinnamon and sea salt. In a medium mixing bowl , beat egg whites unti l soft peaks form. Set aside.
IN a separate mixing bowl , mash banana and use a hand mixer to beat in the whole eggs, coconut milk , and butter unti l smooth. Pour wet ingredients into dry and mix on low speed to combine. St i r in 1/2 of walnuts .
USE a spatula to gently fold egg whites into batter. Using a 1/3 measuring cup, pour batter into prepared muff in t ins . Sprinkle with remaining walnuts . Bake 25-30 minutes . Cool 10 minutes .
2
3
Muffins Banana Bread
Protein Yields: 6 muffins Serving: 2 muffins Calories: 315 cal Protein: 10g Fat: 23g Carbs: 18g Net carbs: 12g
PHASE 4 RECIPE
p3tolife.com - Rayzel LamSimplified Week 6 13
3 cups whole milk plain Greek yogurt 1 cup raspberries 1 cup blueberries 1/4 cup + 2 tbsp unsweetened coconut flakes 2 tbsp Swerve (optional) &/or stevia to taste
Ingredients
HEAT a small pan over medium/low heat. Add coconut f lakes and l ight ly toast unti l golden brown.
STIR Swerve into Greek yogurt in a small bowl , i f using. Layer Greek yogurt, berr ies and coconut f lakes in three 16 oz jar or bowl . Refr igerate unti l serving. 2
1 What to Do
Berry Parfait Greek Yogurt
2
Yields: 3 servings Serving: 1/3 recipe Calories: 316 cal Protein: 21g Fat: 16g Carbs: 25g Net carbs: 20g
3/4 cup diced yellow onion (about 3/4 medium onion) 1 1/2 cup diced green bell pepper (about 1 1/4 large pepper) 1 1/2 cup diced celery (about 3 stalks) 1/4 cup + 1/2 tbsp ghee 3 cups canned petite diced tomatoes 15 oz boneless, skinless chicken thighs, cut into 1/2” cubes 18 medium shrimp, peeled
and deveined 4 1/2 cups cauliflower rice (1 small cauliflower head) 1 1/2 cup low-sodium vegetable stock 3/4 tsp sea salt 3/4 tsp black pepper 3/4 tsp garlic powder 1/2 tbsp smoked paprika 3/4 tsp oregano Pinch of cayenne pepper to taste (optional)
Ingredients
HEAT the ghee in a large ski l let over medium-high heat. Add the onion, bel l pepper, and celery. Sauté for 3-5 minutes , unti l the vegetables are tender and l ight ly browned. Add the tomatoes and chicken to the pan along with al l of the seasonings. Continue cooking for 5 minutes , st i r r ing often.
STIR in the cauli f lower r ice, vegetable stock, and shrimp.
COVER, reduce heat to low, and simmer for about 5 minutes , unti l the cauli f lower r ice is tender and the shrimp are cooked through.
2 3
w/ Chicken & Shrimp Cauli Rice Jambalaya 3
1 lb + 2 oz beef chuck, cubed 3 cups beef stock 3/4 lb sliced cremini mushrooms 1 1/2 cup celery, sliced 1 1/2 cup carrots, coarsely chopped 3/4 cup onion, chopped 3 cloves garlic, minced 3/4 tsp dried thyme 3/4 tsp dried oregano 3 tbsp tomato paste 3 tbsp coconut aminos or gluten free soy sauce 1/2 tsp sea salt 1/2 tsp black pepper 1/2 tbsp ghee
Ingredients
HEAT a Dutch oven over medium heat and melt ghee. Add cubed beef and brown on al l s ides for 6-7 minutes . St i r in carrots , mushrooms, onion and celery along with garl ic , thyme, and oregano cover and cook 7 minutes , st i r r ing occasional ly.
POUR in beef stock, tomato paste and coconut aminos. Season with salt and pepper. Bring to a low boil . Reduce heat to simmer. Simmer with l id cracked for 1 hour. 2
1 What to Do
1 AlternAte InstAnt Pot DIrectIons:
BROWN cubed meat in instant pot on sauté function (or alternately, i f rushed, skip this step entirely) ; add al l ingredients to instant pot, set to manual pressure for 40 minutes .
Yields: 3 servings Serving: 1/3 of stew Calories: 389 cal Protein: 44g Fat: 13g Carbs: 23g Net carbs: 18g
w/ Chicken & Shrimp
Zucchini
1 lb + 2 oz boneless, skinless chicken thighs 4 1/2 cups (tightly packed) shredded kale (about 1 bunch) 1 1/2 large carrot, shredded 3/4 cup red cabbage, shredded (about 1/4 of a cabbage or buy pre-shredded bag) 3/4 red bell pepper, thinly sliced 3/4 cup edamame 1/2 cup sliced almonds 1 1/2 tbsp olive oil
3 tbsp gluten free soy sauce or coconut aminos 3 tbsp rice vinegar 3 tbsp sesame oil 6 cloves garlic, minced 3 tbsp grated ginger (about a 2” piece) Juice of 1 1/2 orange 1/2 tbsp Swerve 1 1/2 tbsp sesame seeds, divided
Ingredients
PREPARE the salad dressing/chicken marinade by combining the ol ive oi l , soy sauce, r ice vinegar, sesame oi l , garl ic , ginger, and orange juice in a blender and blend unti l emulsi f ied. You should end up with about 1 1/2 cup, depending on how juicy the orange was.
MEASURE out 1/2 cup of the dressing and place in a small bowl or mason jar. Add the Swerve and 1 tsp of sesame seeds and mix/shake unti l wel l combined.
SALAD: Combine the shredded kale, carrot, red cabbage, bel l pepper, edamame, and almonds in a large bowl . Drizzle the dressing over the top, toss unti l wel l coated, cover and refr igerate unti l ready to serve. CHICKEN: Place the chicken thighs in a large zip-top bag and add the remaining marinade and sesame seeds. Refr igerate for at least 30 minutes or up to several hours .
PREHEAT the oven to 375°F and l ine a baking dish with aluminum foi l . P lace the chicken into the prepared baking dish and bake for 30 minutes , unti l the chicken reaches an internal temperature of 165°F. Alternatively, you can gri l l or sear the chicken on a wel l-greased, preheated gri l l or ski l let for 8-10 minutes per side. (Again, check for an internal temperature of 165°F. ) Remove the chicken from the oven/ gri l l and serve with the kale salad.
2 3
4
Shredded Kale Salad
3 medium zucchini, spiral sliced using 6 mm blade 1 lb chicken breasts, butterflied 3 tbsp butter 3 oz pancetta, diced (or 3 slices bacon, cut into small pieces) 1 1/2 cup frozen peas 3/4 cup unsweetened
almond milk 3 egg yolks 3 tbsp pine nuts, divided 4 1/2 garlic cloves, minced 1/2 tsp black pepper 3/4 tsp sea salt 3 tbsp fresh chopped basil 1/2 tsp chili flakes (optional)
Ingredients
HEAT a gri l l or gri l l pan over medium heat and spray with ol ive oi l cooking spray. Season chicken breasts with salt and pepper. P lace on gri l l and cook 6-7 minutes on each side. Remove from gri l l /pan and sl ice into thin str ips .
HEAT a large ski l let over medium heat and spray with ol ive oi l cooking spray. Add pancetta , peas, butter and garl ic . Cook 5 minutes . In the meantime, whisk together egg yolks and almond milk in a small bowl .
POUR egg mixture into pan with pancetta st i r r ing constant ly. Add zucchini noodles , use tongs to gently toss . Divide into 3 servings . Top with gri l led chicken, chopped basi l , pine nuts ( 1 tbsp per serving) and chi l i f lakes .
2
3
Carbonara Chicken
Zucchini 6
Shredded Kale Salad
FOR CHICKEN 10 oz chicken breast 4 slices of tomato 2 oz mozzarella cheese (4 thin slices) 4-6 basil leaves 1/2 tsp dried oregano 1/2 tsp minced garlic 1 tsp sea salt, divided 1/4 tsp black pepper 2 tsp ghee
FOR SALAD 2 cups bell pepper chopped (approx 1 3/4 large bell) 2/3 cup red onion, finely chopped (approx 1/4 of an onion) 2/3 cup chickpeas/ garbanzo beans 2 tbsp fresh chopped basil 2 tbsp olive oil 2 tbsp red wine vinegar 1/2 tsp sea salt
Ingredients
SEASON chicken breast with 1/2 teaspoon sea salt, pepper and oregano on both sides . Heat a medium oven safe ski l let over medium heat and melt ghee. Once pan is very hot, place chicken on and cook 6-7 minutes . F l ip chicken and add garl ic to pan. Cook an addit ional 6 minutes .
IN the meantime, turn oven to broi l . Top chicken with mozzarel la and sl iced tomato. Broi l 7-8 minutes or unti l cheese is bubbly (check i t every few minutes to be safe so i t doesn’t burn) . While chicken broi ls , st i r ingredients for salad in a bowl . Add ol ive oi l , red wine vinegar and sea salt. St i r wel l .
REMOVE pan from oven. Serve garnished with chopped basi l . and season with remaining sea salt.
2
3
7
PHASE 4 RECIPE
TOPPING: 2 tsp butter 1 tbsp black onyx cocoa powder (super dark- makes a BIG difference. Sub regular cocoa powder) 1 tbsp flaxseed meal 1 1/2 tsp Swerve 1/32 tsp stevia*
SMOOTHIE: 1/4 cup + 1/8 cup water 3 tbsp half and half 1 tsp vanilla bean powder OR 2 tsp vanilla extract 1 tsp Swerve Stevia to taste 9 ice cubes**
Ingredients
TOPPING: Mix the dry topping ingredients (ideal to make in bulk and spoon out a serving size for several smoothies). Melt the butter in a pan and then add the mixed dry ingredients - saute in pan for a few minutes, then let cool. Serving size of topping: Scant ¼ cup. SMOOTHIE: High Powered Blender: Add liquids/soft ingredients first, then ice, and blend. Ninja: Add ice first, then rest of ingredients on top. Do crush function first to crush ice. Scrape sides with spatula, then blend. Both: You will likely need to scrape the sides with a spatula a couple times. After making smoothie, mix in topping by hand.
“SKINNY” VERSION: use 1 less tsp butter in topping. PRETTY GOOD still- not quite as good as original though.
What to Do
Oreo Cookie Smoothie
*STEVIA NOTES: 1/32 tsp stevia = the scoop that comes in stevia bottle = 1 packet stevia. If you do not like stevia, use more erythritol-based sweetener to compensate. It’s not nearly as sweet so per scoop you may need to add 1-3 more tsp. to taste. Please see the “Sweeteners” tutorial on P3tolife.com under the Shopping Tutorials section. You need to be logged in to view it. **So I’ve discovered ice cube size can vary! These are made with ice-cube trays purchased online. If you make your smoothie and it seems too watery/liquidy and not thick like the photo or the video tutorials don’t worry, you aren’t crazy! Your ice-cubes are just smaller. Either add more ice-cubes or buy some trays online to use. The point is your smoothie should be kind of hard to blend- that’s how thick it should be.
Note: Video tutorials of the these smoothies in the Dessert Smoothies Course on p3tolife.com!
Yields: 1 serving Serving: 1 recipe Calories: 172 cal Protein: 4g Fat: 15g Carbs: 9g Net carbs: 2g SKINNY VERSION:::::::::::::::::::::::::::::::::::::::::::::::::::::::
Calories: 138 cal Protein: 4g Fat: 11g Carbs: 9g Net carbs: 2g
8
1/4 + 1/8 cup water depending on your blender 1/2 cup frozen blueberries (70g) 2 frozen strawberries (35g) 2 tsp lemon juice 1 tsp Swerve 8-10 ice cubes*
Ingredients
SMOOTHIE:
High Powered Blender: Add liquids/soft ingredients first, then ice, and blend.
Ninja: Add ice first, then rest of ingredients on top. Do crush function first to crush ice. Scrape sides with spatula, then blend.
Both: You will likely need to scrape the sides with a spatula a couple times.
What to Do
Sorbet Blueberry
*So I’ve discovered ice cube size can vary! These are made with ice-cube trays purchased online. If you make your smoothie and it seems too watery/liquidy and not thick like the photo or the video tutorials don’t worry, you aren’t crazy! Your ice-cubes are just smaller. Either add more ice-cubes or buy some trays online to use. The point is your smoothie should be kind of hard to blend- that’s how thick it should be.
Yields: 1 serving Serving: 1 recipe Calories: 51 cal Protein: 1g Fat: 0g Carbs: 13g Net carbs: 10g
9
Sorbet
1/4 + 1/8 cup water depending on your blender 2 tbsp cocoa powder 1/3 cup frozen cherries 2 tsp half and half 1 tsp lemon juice 1 tsp Swerve Stevia* 7-8 ice cubes**
Ingredients
SMOOTHIE:
High Powered Blender: Add liquids/soft ingredients first, then ice, and blend.
Ninja: Add ice first, then rest of ingredients on top. Do crush function first to crush ice. Scrape sides with spatula, then blend.
Both: You will likely need to scrape the sides with a spatula a couple times.
You could top with whipped cream!
What to Do
Black Forest Cherry
*So I’ve discovered ice cube size can vary! These are made with ice-cube trays purchased online. If you make your smoothie and it seems too watery/liquidy and not thick like the photo or the video tutorials don’t worry, you aren’t crazy! Your ice-cubes are just smaller. Either add more ice-cubes or buy some trays online to use. The point is your smoothie should be kind of hard to blend- that’s how thick it should be.
Smoothie Yields: 1 serving Serving: 1 recipe Calories: 63 cal Protein: 2g Fat: 3g Carbs: 13g Net carbs: 8g
10

phase 3 life maintenance program simplified w6

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