LOW CARB MEAL PLAN ANY-STORE MAR 28-APR 3, 2012

This is NOT a weight loss program! This is a BASIC meal plan based on the GENERAL GUIDELINES found in most low carb eating plans! MEAL #: Side dishes are in ITALICS INGREDIENTS: Side dish ingredients are in ITALICS INSTRUCTIONS: Side dish instructions are in ITALICS

Meal 1

TURKEY & SPINACH ENCHILADAS 1 serving- 7 net carbs Santa Fe Green Beans 1 serving- 5 net carbs

(Cooking spray) 10 oz box frozen spinach, thawed & well drained 1 lb finely chopped, cooked turkey meat c sour cream ( t ground cumin) 1 c shredded Monterey Jack cheese, divided 4.5 oz can chopped green chilies, drained & divided 6 low carb tortillas 1 c salsa (Aluminum foil) Bag frozen whole green beans, thawed 10 oz can diced tomatoes & green chilies, undrained c shredded Monterey Jack cheese lb bacon 1 lbs lean ground beef Small onion, diced Green bell pepper, diced bag shredded coleslaw 10 oz can diced tomatoes & green chilies ( c water) (2 t garlic salt) (1 t dried oregano) (2 T Worcestershire sauce) 8 oz shredded Monterey Jack cheese 12 oz bag frozen sweet peas 1 small onion, chopped (2 T olive oil, divided) 15 oz can cannellini beans, rinsed & drained 2.25 oz can chopped black olives, drained 1 c grape tomatoes (2 t basil) 1+ lbs, 4-6 salmon fillets, thawed (Salt & pepper to taste) 12 oz bag broccoli florets 6 cloves garlic, smashed (2 T olive oil) (Salt & pepper to taste) c orange juice (2 T lime juice, 2 T soy sauce) (2 T olive oil) 2 garlic cloves, minced ( t hot sauce) (Salt & pepper to taste) 1.5-2.25 lbs boneless, skinless chicken breasts 1 c halved grape tomatoes c finely chopped celery c finely chopped red onion 14 oz can chickpeas, drained 14 oz marinated artichoke hearts, undrained

Heat oven to 350. Spray a 9x13 baking dish with cooking spray. In large bowl, combine spinach, turkey, sour cream, cumin, 1 c cheese & 2 T green chilies. Lay tortillas on flat surface; place c of spinach mixture on each tortilla. Roll tortilla to encase filling; place seam side down in baking dish. Spoon salsa over tortillas; sprinkle with c cheese & remaining chili peppers. Cover with foil; bake 25-30 min. Remove foil; place under broiler to brown slightly. Serve with more sour cream & salsa if desired. In med pot combine green beans & tomatoes. Cover; boil 2-3 min. Reduce heat to med; cook 5-7 min until tender. Drain beans. Sprinkle with cheese. Slice bacon crosswise into 1 strips. Heat large skillet; fry bacon until crisp. Remove bacon with slotted spoon. Add beef, onion & green pepper to bacon grease; saut until beef is browned. Drain well. Return bacon to skillet with beef. Add shredded coleslaw, diced tomatoes, c water, garlic salt, oregano & Worcestershire sauce. Stir well; bring to boil. Then simmer uncovered 20 min, stirring occasionally. Remove from heat; sprinkle cheese on top. Cover; let stand until cheese melts. Cook peas according to pkg directions. Heat 1 T oil in saucepan over med heat. Saut onions 2 min or until softened. Add beans, olives & tomatoes; cook 2 min or until heated, stirring occasionally. Remove from heat; stir in basil. Sprinkle salmon with salt & pepper. Cook salmon in nonstick skillet with 1 T oil over med-hi heat. Cook 3 min per side or until flaky. Spoon bean mixture over salmon. Preheat oven to 450. In baking dish combine broccoli, oil, garlic, salt & pepper. Roast 20 min or until broccoli is browned & tender. In a large bowl add orange juice, soy sauce, oil, garlic, hot sauce, salt & pepper. Add chicken; turn to coat. Cover. Refrigerate 6-8 hours, turning occasionally. Heat grill to med heat. Remove chicken from bowl; discard marinade. Grill until no longer pink in center, 812 min. In a large bowl combine tomatoes, celery, onion, chickpeas & artichokes. Mix well.

Meal 2 SKILLET BEEF & CABBAGE 1 serving- 9 net carbs Sweet Peas 1 serving- 8 net carbs

Meal 3 MEDITERRANEAN SALMON WITH WHITE BEANS 1 serving- 9 net carbs Roasted Broccoli with Garlic 1 serving- 8 net carbs Meal 4 GRILLED CARIBBEAN CHICKEN 1 serving- 5 net carbs Chickpea-Artichoke Salad 1 serving- 9 net carbs

(Staples are in parenthesis.)

Copyright 2012, E-mealz, Inc. 423

LOW CARB MEAL PLAN ANY-STORE MAR 28-APR 3, 2012

This is NOT a weight loss program! This is a BASIC meal plan based on the GENERAL GUIDELINES found in most low carb eating plans! MEAL #: Side dishes are in ITALICS INGREDIENTS: Side dish ingredients are in ITALICS INSTRUCTIONS: Side dish instructions are in ITALICS

Meal 5 EASY HAM & CORN FRITTATA 1 serving-4 net carbs Avocado & Cucumber Salad 1 serving- 5 net carbs

8 eggs c shredded mozzarella cheese c frozen corn, thawed 2 T chopped green onions 2 T chopped fresh parsley (Salt & pepper to taste) lb diced, cooked ham (1 T butter) (4 t cider vinegar) (1 T olive oil) (Salt & pepper to taste) 2 cucumbers, peeled & chopped 1 avocado, peeled & diced ( c olive oil) (1 T balsamic vinegar) 2 garlic cloves, minced ( t dried rosemary) (Salt & pepper to taste) 1.5-2.25 lb flank steak (Large zip-top bag) 16 oz frozen cauliflower (Cooking spray) 8 oz cream cheese 8 oz shredded cheddar cheese 4 green onions, chopped (Salt & pepper to taste) 3 strips bacon, cooked crisp & crumbled 1.5-2.25 lbs lean ground beef 1 spaghetti squash (Cooking spray) c ricotta cheese c low carb pasta sauce c shredded mozzarella cheese (2 T Parmesan cheese) Head lettuce (Olive oil) (Balsamic vinegar) c shredded mozzarella cheese (1 T Italian seasoning)

In med bowl, beat eggs, mozzarella cheese, corn, green onion, parsley, salt & pepper with a fork until well mixed. Stir in ham. In a 10 nonstick skillet, melt butter over med-low heat. Pour egg mixture into skillet. Cover; cook 14-17 min or until eggs are set in center & light brown on bottom. Turn upside down onto serving platter. Combine vinegar, oil, salt & pepper in a jar; cover & shake. Place cucumbers & avocado in a bowl. Add dressing & toss.

Meal 6 GRILLED ROSEMARY FLANK STEAK 1 serving- 1 net carbs Baked Cauliflower 1 serving- 4 net carbs

Preheat outdoor grill. In a small bowl, whisk oil, vinegar, garlic, rosemary, salt & pepper. Place flank steak in a zip-top bag; pour marinade into bag & seal. Refrigerate at least 30 min. Grill steak 4-8 min per side, or to desired doneness. Slice steak on bias. Preheat oven to 350. Cook cauliflower according to package directions. Drain well. Slightly mash but leave chunky. Spread into greased 8x8 baking dish. Mix in cream cheese, cheddar cheese, green onion, salt, pepper & bacon. Bake 20-40 min, until browned & bubbly.

Meal 7 SPAGETTI SQUASH LASAGNA 1 serving- 16 net carbs Italian Lettuce Wedge 1 serving- 5 net carbs

Preheat oven to 350. In a large nonstick skillet over med-hi heat, brown beef until cooked through; drain. Prick spaghetti squash with fork. Transfer to microwave; cook 10-12 min. Cool; cut in half. Remove seeds, then, using fork, strip out spaghetti squash strings into bowl. Place 2 c spaghetti squash strands into bottom of 9x13 baking dish coated with cooking spray. Over squash, layer ricotta cheese, cooked beef, mozzarella cheese, pasta sauce & Parmesan cheese. Bake 25 min or until bubbly. Cut lettuce into large wedges. Drizzle with olive oil & balsamic vinegar. Sprinkle with cheese & Italian seasoning.

(Staples are in parenthesis.)

Copyright 2012, E-mealz, Inc. 423

LOW CARB GROCERY LIST ANY-STORE MAR 28-APR 3, 2012

MEAL # ---------2,3 2 2 3,4 3 3,4,6 4 4 5,6 5 5 5 7 7 ------------1 1 2 4 5 6

X X

GROCERY ITEM PRODUCE = Suggested Brands

2 small onions 1 green bell pepper 10 oz bag coleslaw mix, Fresh Express 10 oz pkg grape tomatoes 12 oz bag broccoli florets 1 head garlic 1 bunch celery 1 red onion 1 bunch green onions 1 bunch parsley 2 cucumbers 1 avocado 1 spaghetti squash 1 head lettuce

OTHER GROCERIES I NEED:

FROZEN
10 oz box frozen chopped spinach 14 oz bag frozen green beans, Pictsweet 12 oz bag frozen peas 6 oz can frozen orange juice concentrate 12 oz bag frozen corn 16 oz bag frozen cauliflower florets

---------1 2,6 2,7 3 4 5 6 ---------1 1 1 1,2 3 3 4 4 7

MEATS
1 lb cooked turkey, Jennie-O 12 oz pkg bacon, John Morrell 2 - 1.5-2.25 lbs lean ground beef 1+ lbs, 4-6 frozen salmon fillets 1.5-2.25 lbs boneless, skinless chicken breasts, Tyson lb cooked ham, Kentucky Legend 1.5-2.25 lb flank steak

CANNED / BOTTLED / PACKAGED

4.5 oz can chopped green chilies, Old El Paso 12 oz pkg low carb tortillas, LaBanderita 16 oz jar salsa, Taco Bell 2 - 10 oz cans diced tomatoes with green chilies 15 oz can cannellini beans, Bushs 2.25 oz can chopped black olives 15 oz can chickpeas, Bushs 14 oz can marinated, quartered artichoke hearts, Reese 16 oz jar low carb pasta sauce, Ragu

---------1 1,2 5,7 5 6 6 7

DAIRY/REFRIG
8 oz container sour cream 16 oz bag shredded Monterey Jack cheese 8 oz bag shredded mozzarella cheese 1 dozen eggs 8 oz box cream cheese 8 oz bag shredded cheddar cheese 15 oz container ricotta cheese

Everyday staples: Vinegars, all varieties Butter Sea salt/ground pepper Cooking spray Canola & olive oil Worcestershire sauce Lemon juice Soy sauce Mayo/mustard/ Dijon mustard Low carb salad dressings Milk
Natural sweetener, Stevia (liquid or powder)

Grated Parmesan cheese Staples needed for each Meal #: The key to delicious low carb cooking is savory herbs and spices. Stock your kitchen! Meal 1 Cumin Aluminum foil Meal 2 Garlic salt Oregano Meal 3 Basil 4 T olive oil Meal 4 Lime juice Hot sauce Meal 5 ---------Copyright 2012, E-mealz, Inc. 423 Meal 6 c olive oil Large zip-top bag Dried rosemary Meal 7 Italian sng