Easy Spicy Cajun Shrimp

Spicy Cajun Shrimp

Lunch Day 27

Recipe
Prep Time: 10 Total Time: 25 min Servings:1
Ingredients

• 2 cups zucchini noodles
• 1 cup cooked shrimp
• 2 tbsp cajun seasoning, divided (read ingredients, some sneak in sugar)
• 1 cup sweet potato disks
• 1 tbsp water

Instructions

1. Preheat oven to 425.  On a lined baking sheet lay out sweet potato disks.  Season on one side.  Cook 25 minutes, flipping and seasoning half way. Once edges start to curl, remove and let cool on a rack.
2. In a medium frying pan over medium to low heat, add water and shrimp.  Add 1 tbsp of seasoning on top of shrimp.  Cover and cook 2 minutes, then flip shrimp, add the rest of the seasoning on top.  Then add noodles on top of shrimp in the pan.  Cover and cook about 5 minutes.  Toss shrimp and noddles in pan to get cajun seasoning all over the noodles.  Remove and plate. 
3. Serve with sweet potato chips.

Easy Horseradish Salmon

Easy Horseradish Salmon

Dinner Day 26

Recipe
Prep Time: 10 Total Time: 25 min Servings:1
Ingredients

• 1 cups worth of salmon
• 1 lemon sliced in disks, divided
• 2 tbsp horseradish
• salt and pepper to taste
• 2 cups of asparagus

Instructions

1. Preheat oven to 425.  On a lined baking sheet lay out salmon.  Season with salt and pepper.  Lay lemon slices in a layer over the top of the salmon slightly overlapping.  Lay a piece of aluminum foil on top of the salmon and press down on the baking sheet making as much of a dome around the salmon as possible.  This is so that as the salmon cooks, the lemon juices steam the salmon and it doesn't dry out. Cook around 20-25 minutes until fish is at least 145 degrees.  Remove aluminum and lemon slices and disgard.
2. Turn oven temp to broil and spread horseradish on top.  Put fish back in oven and broil 2-3 minutes until horseradish begins to crisp.
3. Meanwhile, put asparagus in a steamer with the remaining lemon disks and steam.  Cook about 5-8 minutes after water starts to boil.
4. Remove and plate, and place cooked salmon on top. 

Mystery Carb
Banana

Copycat Provincetown's Lobster Pot Lobster Salad

Copycat Provincetown's Lobster Pot Lobster Salad

Lunch Day 26

Recipe
Prep Time: 10 Total Time: 25 min Servings:1
Ingredients

• 1 cup small cubes of lobster (I used shrimp because its what I had)
• 1/4 cup mango, in small cubes
• 1 thumbs worth of avocado, in small cubes (use slightly less for mayo id you used your fat for breakfast already)
• 1 1/2 cups microgreen sunnies
• 1/4 cup sweet peppers, in small cubes (box photos shows tomatoes but I switched them for final photo)
• 1 tsp mayo, use this recipe or use approved store bought brand
• 11/2 tsp balsamic vinegar 
• 1 tbsp finely chopped fresh tarragon
• salt and pepper to taste
• 1 cup sweet potatoes cut into disks

Instructions

1. Preheat oven to 425.  On a lined baking sheet lay out sweet potato disks.  Season on one side.  Cook 25 minutes, flipping and seasoning half way. Once edges start to curl, remove and let cool on a rack.
2. In a small bowl, mix mayo, vinegar, tarragon, and salt and pepper.  Add shrimp or lobster and mix to coat.
3. In a 5 inch ramekin or a shallow empty can, in layers add fish, then mango, then avocado, then sweet peppers and press down firmly to get all ingredients to fit and hold together.
4. On a plate lay microgreen sunnies.  Then take ramekin and carefully flip over in the center of the plate.  Slowly lift (you may need to give it some taps or shakes) and remove ramekin to release salad.
5. Serve with sweet potato chips.

Day 26

Zucchitini Frittata with Veggies

Recipe
Total Time: 15 min Servings:1
Ingredients

• 2 eggs, whisked (saved my 3rd egg for pre-workout)
• 1 1/2 cups zucchini noodles
• 1/4 tsp coconut oil
• 1 tbsp chopped onion
• 1/2 cup sliced cherry tomatoes
• salt and pepper to taste
• 1 cup mango chunks

Instructions

1. In a saucepan on medium to low heat, add coconut oil and pour whisked eggs into pan.  Add zucchini noodles, onion, and cherry tomatoes on top of eggs.  Add salt and pepper to taste.  Let cook 2-3 minutes then fold egg sides up on itself.  Then flip to cook the other side.  Cover and cook about 5 minutes until eggs are fully cooked.  Plate and serve with mango.

Day 25

Breakfast

Warm Banana Bake with Fried Eggs

Recipe
Total Time: 15 min Servings:1
Ingredients

• 2 eggs (saved my 3rd egg for pre-workout)
• 1/4 tsp coconut oil
• 1 banana cut into disks
• 1 tbsp chopped pecans
• 2 tsp coconut flakes
• 2 tbsp almond milk
• pinch of cinnamon
• 2 cups spinach

Instructions

1. In a saucepan on medium heat, add coconut oil and fry 2 eggs.  Remove once cooked and plate over spinach
2. In a bowl, add banana disks, pecans, coconut, cinnamon, and almond milk.  Microwave for 1 minute.  Serve.

Lunch

Egg Salad on Sweet Potato Toast with Side Salad

Recipe
Prep Time: 10 min  Total Time: 30 min Servings:1
Ingredients

• 1 cup sweet potato cut into 1/4" slices
• 2 eggs (I saved my 3rd for a snack)
• 2 tbsp fresh dill, divided
• Mayo- I mixed 1tsp mustard + 1/4 tsp olive oil or you can find store brought nutrition challenge approved
• 1 tbsp chopped celery
• 1 cup sliced cucumber
• 1 cup sliced tomato
• 1 tbsp balsamic vinegar
• 1 tbsp fresh lime juice
• salt and pepper to taste

Instructions 

1. Preheat oven to 425. Place sweet potato slices on lined baking sheet.  Season and cook 25 minutes, flipping halfway
2. In a bowl crumble egg with a fork, add mayo, celery and half the dill and mix.  Place on toast when finished
3. Salad- Combine cucumber, tomato, vinegar, lime juice, and other half of fresh dill.  Toss to combine, plate and serve.

Dinner

Mediterranean Chicken Skillet Dinner

Recipe
Prep Time: 20 min  Total Time: 30 min  Servings:1
Ingredients

• 1 cup cubed chicken breast 
• salt and pepper to taste
• 2 tbsp chopped onion
• 1 minced garlic clove
• 5 baby bell mushrooms, sliced
• 1/4 cup spinach
• 3 artichoke hearts
• 1 roma tomato, diced
• 1tsp balsamic vinegar
• 1/4 tsp dried oregano
• 1 tbsp fresh basil
• 1 banana cut into disks
• 1 tbsp chopped pecans
• 2 tsp coconut flakes
• 2 tbsp almond milk
• pinch of cinnamon

Instructions

1. In a skillet on medium heat add cubed chicken and 1/4 cup water.  Cover and cook until done flipping halfway through. Remove and put on plate to the side.  Dump out all of the liquid in pan except 2 tbsp.  Add onion to pan and cook about 3 minutes until they start to become translucent then add garlic.  Cook another minute.  Then add ingredients mushrooms through oregano.  Mix and cover.  Cook until mushrooms start to soften.  Add chicken and cover again.  Cook until chicken is warm.  Remove and plate.  Add fresh basil to garnish.
2. Dessert-In a bowl, add banana disks, pecans, coconut, cinnamon, and almond milk.  Microwave for 1 minute.  Serve.

Day 24

Breakfast

Fajita Burrito with Fruit

Recipe
Prep Time: 15 min  Total Time: 25 min Servings:1
Ingredients

• 2 eggs (used one for pre workout)
• 1/4 tsp coconut oil
• 1/2 cup spinach
• 1/2 cup chopped onion
• 1/2 sliced cherry tomatoes
• 1/2 cup thinly sliced bell pepper
• salt and pepper to taste
• 1 cup mixed fruit 
• Salsa (optional) see recipe here

Instructions

1.  In a saucepan over medium to low heat heat add 1/4 tsp coconut oil.  Whisk 2 eggs and pour into saucepan.  Cover and let cook 2-3 minutes to firm up slightly.  Flip over and add onion in a thin layer, then tomatoes, then peppers, then spinach.  Keeping all the layers even and thin.  Cover and cook another 2-3 minutes until spinach is wilted and egg is fully cooked.  Season with salt and pepper.
2. Carefully release omelette keeping egg in the same circular shape.  Release egg by placing spatula underneath entire omelette to loosen then tilt pan and pushing it onto plate with veggie side up.  Before it cools roll up like a burrito.  Let cool a few minutes then slice in half.
3. Serve with fruit and salsa.
   .

Lunch

Ground Turkey Pepper Flowers with Sweet Potato Chips and Salad

Recipe
Prep Time: 20 min  Total Time: 30 min Servings:1
Ingredients

• 1 cup sweet potato cut into thin even disks
• 1/4 coconut oil
• 1 cup ground turkey meat
• 1/8 tsp garlic powder
• 1/8 tsp onion powder
• pinch of salt and pepper
• 1 cup spinach
• 1 bell pepper placed on side and sliced to make 3-4 flower shapes
• 2 tbsp chopped bell pepper
• 4 slices tomato
• 4 slices cucumber
• 2 tsp fresh lime juice
• 2 tsp balsamic vinegar
• 1 tsp chopped fresh dill
• salt and pepper to taste

Instructions

• Preheat oven to 425.  Line a baking sheet.  Cover sweet potatoes with coconut oil, season, and lay out on a baking sheet.  Cook 25 minutes and flip half way.  Once done, remove and let cool.
• In a bowl, mix ground turkey with garlic powder, onion powder, salt, and pepper.
• Heat a saucepan to medium heat and put pepper flowers flat on the bottom.  Divide ground turkey and press into peppers.  Make sure it goes over sides as a little will shrink away from pepper as it cooks it you don't.  Cover and cook 5-10 minutes then flip and cook another 5 or until all the way cooked on the other side.
• Meanwhile, in  bowl, toss the other veggies with the lime juice, vinegar, and dill.
• When all is prepare, plate and serve

Dinner

Wednesday is Turkey Burger Night!

Dinner

Portobello Turkey Burgers with Sweet Potato Fries

 

Recipe

Prep Time: 30 min  Total Time: 30 min Servings:1

 Ingredients

• 1 cup ground turkey breast
• 1/8 tsp onion powder
• 1/8 tsp garlic powder
• 1/8 tsp salt
• 1/8 tsp pepper
• 1 tsp olive oil divided 
• 2 Portobello mushroom (2 for each burger)
• lettuce and tomato for burgers
• 1 cup broccoli
• 1 cup sweet potato cut into even 1/4" strips

Instructions

1. Preheat oven to 425. Take a 1/2 tsp olive oil and toss sweet potatoes with it.  Lay them out on a lined baking sheet and season to taste.  Cook 25 minutes flipping half way.
2. Wash and de-stem mushrooms.  Pat dry and rub both sides with a tiny amount of olive oil and then season with salt and pepper if you like.  Place on a baking sheet "gill" side up and bake for 5 minutes then flip and cook an additional 5 minutes and remove from oven
3. Meanwhile, in a bowl combine ground turkey breast with onion powder, garlic powder, salt, and pepper and mix.  Create 2 patties.
4. Place remaining olive oil in skillet at medium heat and cook patties, flipping half way through.
5. Place lettuce and tomato on top of one mushroom bun, then add 2 patties, and then the other bun.
6. Serve with fries and broccoli

Day 23

Breakfast

Sweet Potato and Egg nests

Recipe
Total Time: 15 min Servings:1
Ingredients

• 2 eggs (saved my 3rd egg for snack)
• 1/2 tsp coconut oil
• 1 cup spiralized sweet potato
• 2 cups spinach
• salt and pepper to taste

Instructions

1. Warm cooking pan to a medium to low heat and add coconut oil.  Divide sweet potatoes into 2 piles. Place in 2 piles on skillet and separate to make a hole in the center of each creating a "nest".  Crack egg open and put in the center of the nest.  Repeat for other "nest".
2. Cover and cook about 5 minutes or until egg yolk starts to cook.  When almost at your preferred cooked state, flip and cook an additional 1 minute.
3. Plate spinach and place nests on top

Lunch

Barbeque Chicken Pizza with Cauliflower Crust

Recipe
Prep Time: 10 min  Total Time: 20 min Servings:1
Ingredients

• 1 cup + 3/4 cup + 2 tbsp shredded chicken (this weird measurement it because of the egg and protein allowance)
• 2 tbsp + 4 tsp homemade barbeque sauce recipe see here  
• 3/4 cup riced cauliflower
• 2 tbsp egg (I used egg whites)
• 1/4 tsp garlic powder
• 1/4 tsp onion powder 
• salt and pepper to taste
• 1/4 cup thinly sliced red onion
• 2 tsp fresh green onion
• 1 cup chopped pineapple

Instructions

• Preheat oven to 425.  Lightly grease a lined baking sheet with coconut oil where the crust will be placed.  In a medium bowl, add riced cauliflower, garlic powder, onion powder, salt and pepper and combine.  Add eggs and combine.  There should be just enough egg that when mixed, the cauliflower can stay in a ball. Divide cauliflower dough into 2 and place on baking sheet in 2 mounds.  Press and form cauliflower into 2 small pizza crusts about 1/4" thick.  Place in oven and cook 5-8 minutes until bottom browns. Remove and place on plate to cool.
• Meanwhile, add chicken and 2 tbsp BBQ sauce in a saucepan and combine and warm.  Add a tiny bit of water if needed to keep moist. Once combined, place on top of cauliflower crust and top with red onion.  Put in oven to cook and additional 2 minutes.  Remove and plate
• Top with green onion and serve with pineapple. 

Dinner

Hawaiian Poke Bowl

Recipe
Prep Time: 20 min  Total Time: 30 min  Servings:1
Ingredients

• 1 cup riced cauliflower
• 2 tbsp shredded carrots
• 2 tbsp thinly sliced red onion
• 2 tbsp thinly sliced red pepper
• 1 tbsp chopped green onion
• 1 tbsp Hawaiian seasoning, divided
• 1 cup cubed pineapple
• 1 tsp cinnamon
• 1/4 cup water
• 1/2 tsp coconut oil, split in half
• 1 cup cooked shrimp

 Homemade Poke Sauce

• 1 tbsp tomato paste
• 1 tsp chili powder
• 1 tsp cumin
• 1/4 tsp onion powder
• 1/4 teaspoon garlic powder
• pinch of paprika
• pinch of cayenne pepper
• salt and pepper to taste
• 2 tbsp almond milk
• 2 tbsp fresh pineapple juice

Instructions

1. Sauce- Combine all ingredients in a blender.  Remove and put in microwave safe dish.  Microwave for 30-60 seconds before serving to warm.
2. Veggies- Preheat oven to 350.  Place veggies on lined baking sheet and toss with 1/4 tsp coconut oil.  Place in oven and cook 10 minutes.
3. Pineapple- In a saucepan use 1/4 tsp coconut oil on medium low heat and add pineapple chunks.  Sprinkle with cinnamon.  Cook 3-5 minutes, flip and add the rest of the cinnamon.  Remove from heat ans set on a plate to the side.
4. Shrimp- In same saucepan on low heat, add shrimp and sprinkle with hawaiian seasoning.  Cook until shrimp are warm.  Remove and set aside.
5. Once all ingredients are fully prepared, add rice to serving bowl and top with warm sauce.  Add the remaining ingredients on top.