Transcript of Simplified W5 - s3-us-west-2.amazonaws.com
Phase 3 to Life Maintenance
Program
Week
Week 5
Recipe #
C= Calories p= Protein f= Fat c= Carbs nc= Net Carbs
Wherever you see the same dish listed, you are not having to cook
that dish multiple times. You cook it once, & eat the
additional servings as leftovers, with the exception of the quick
dessert smoothies & mug muffins.
# = recipe #
1339C 91p 78f 69c
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210C 6p 16f 10c 3nc 501C 42p 29f 17c 13nc 459C 40p 26f 17c 13nc
225C 4p 23f 5c 2nc
210C 6p 16f 10c 3nc 501C 42p 29f 17c 13nc 459C 40p 26f 17c 13nc
225C 4p 23f 5c 2nc
210C 6p 16f 10c 3nc 501C 42p 29f 17c 13nc 403C 39p 10f 37c 32nc
225C 4p 23f 5c 2nc
278C 23p 16f 8c 7nc 601C 44p 38f 24c 18nc 403C 39p 10f 37c 32nc 75C
1p 1f 17c 11nc
210C 6p 16f 10c 3nc 601C 44p 38f 24c 18nc 551C 39p 33f 26c 16nc
225C 4p 23f 5c 2nc
278C 23p 16f 8c 7nc 601C 44p 38f 24c 18nc 551C 39p 33f 26c 16nc 75C
1p 1f 17c 11nc
278C 23p 16f 8c 7nc 601C 44p 38f 24c 18nc 551C 39p 33f 26c 16nc 75C
1p 1f 17c 11nc
Butter Pecan
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Sweet Potato Mash
Veggies
. . .
2. Denver Omelette Casserole
6. Pesto Chicken Spaghetti Squash)
7. Grilled Beef Burger on Portobello Cap with
Grilled Veggies
Dessert Smoothies:
9. Cranberry Sorbet
W e e k 5 r e c i p e s
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Swerve (1,5,8,9) Stevia (8,9) 1 tbsp smoked paprika (5,7) 2 tbsp
coconut aminos (5) 1/4c nutritional yeast (6) 2 tbsp butter flavor
(8) 4 tsp pecan extract (8) 1 tbsp vanilla bean powder or 6 tsp
extract (9) 2 tbsp raw cacao nibs (1) Note: These items are
directly linked to in the color version if you just want to
click.
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.
10 eggs (1,2) 1 tbsp grass-fed butter (5) 2/3c unsweetened almond
milk (1) 1 oz shredded cheddar cheese (2) 1/3c whole milk (2) 3/4c
heavy cream (3) 1/2c Greek yogurt (4) 1/2c half and half (8)
Week 5 Grocery List
VEGGIES 2 roma tomato, sliced (4,7) 6 medium (3/4 lb) carrots,
sliced in half and lengthwise (7) 24 asparagus spears (7) 1 small
green bell pepper (2) [1c diced] 1 medium white onion (2,3) [1/2c
diced, 1/2c chopped] 1 1/2 red bell pepper (3) [3/4c finely
chopped] 2 medium cucumber (4) [3c chopped, 2 tbsp grated] 1 medium
red onion (4,7) [1/2 thinly sliced, 1/2 sliced for serving] 1/2
head of iceberg lettuce or 8 bibb lettuce leaves (4) 3 large
Portobello caps (7) 2 medium (1/2 lb) sweet potatoes (5) 2 medium
(1 lb) spaghetti squash (6) 1 small zucchini (1) [1c grated] FRESH
HERBS 1/2 bunch of cilantro (3) 1 tbsp fresh dill (4) 1 bunch basil
[14-20 large leaves] (6) 8 garlic cloves (3,4,6) [2 tsp minced, 4
cloves peeled] FRUIT 1 small avocado, sliced (3) 1 lime, cut in
wedges (3) 1 large orange (120g) (9)
Dairy
Specialty OFTEN BEST TO GET ONLINE OR LOCAL HEALTH FOOD / ORGANIC
STORE
Produce
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5 oz cooked ham (2) 2 lb 10 oz chicken breasts (3,6) 6 oz ground
lamb (4) 2 (5 oz) pork chops (5) 6 oz 96% lean ground beef (4) 1 lb
2 oz 85% lean ground beef (7)
1/4c coconut flour (1) 1/4c unsweetened cocoa powder (1) 3 tbsp
coconut oil, melted (1) 1.5 tbsp balsamic vinegar (7) 3/4c olive
oil (6,7) 1 tsp baking powder (1) 1/4c chopped walnuts (6) 1c
pecans (8) DRIED SPICES 1 tsp black pepper (4,6,7) 1 tbsp dried
basil (4,6) 1/4c + 2 tbsp ground cumin (3,4,5,7) 1 tbsp dried
oregano (3,4) 3/4 tsp garlic powder (4,5) 1 1/2 tsp onion powder
(4,5,7) 1/4 tsp cayenne pepper (5) 1/4 tsp cinnamon (5) 1/2 tsp
dried thyme (7) 1 tbsp yellow mustard (5)
Baking
Frozen
4 1/2c chicken broth (3) 1 (4 oz) can hatched green chiles (3) 1/3c
tomato paste (5) 1/3c beef stock (5)
CANNED/DRY
Proteins
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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
Batch Cooking
Chocolate Muffins ----------- White Chicken Chili
Deconstructed
Gyro Bowls
No cooking
BBQ Pork Chops & Sweet Potato Mash ----------- Chicken Pesto
Spaghetti Squash ----------- Denver Omelette
No cooking
C o o k : C o o k :
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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 2 recipes - Chocolate Zucchini Muffins, White Chicken
Chili. DAY 1: Cook 1 recipe. Deconstructed Gyro Bowls. DAY 2: No
cooking. DAY 3: Cook 3 recipes. BBQ Pork chops & Sweet Potato
Mash, Chicken Pesto Spaghetti Squash, and Denver Omelette DAY 4: No
Cooking. DAY 5: Cook 1 recipe. Burger on Portobello cap w/ Grilled
Veggies DAY 6: No cooking DAY 7: No cooking or cooking for Week 6
(Day before day 1 in week 6)
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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 5
recipes. Chocolate Zucchini Muffins, White Chicken Chili,
Deconstructed Gyro Bowls, BBQ Pork chops & Sweet Potato Mash,
and Chicken Pesto Spaghetti Squash DAY 5: Cook 2 recipes. Burger w/
Grilled Veggies, and Denver Omelette.
2
Chocolate Muffins ----------- White Chicken Chili -----------
Deconstructed
Gyro Bowls ----------- BBQ Pork Chops & Sweet Potato Mash
----------- Chicken Pesto Spaghetti Squash
No cooking
No cooking
No cooking
No cooking
No cooking
No cooking
6)
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1 Weekly Batch Cook Day: DAY BEFORE DAY 1 OR DAY 1: Cook 2
breakfasts and 5 main dish recipes- 7 total.
FINISHING - save to cook fresh: DAY 5: Optional to defrost and cook
burger patties fresh
C o o k : C o o k :
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Chocolate Muffins ----------- Denver Omelette ----------- White
Chicken Chili (2x recipe) ----------- Deconstructed
Gyro Bowls ----------- BBQ Pork Chops & Sweet Potato Mash
----------- Chicken Pesto Spaghetti Squash ----------- Burger w/
Grilled Veggies
No cooking
No cooking
No cooking
No cooking
No cooking
No cooking
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Yields: 8 muffins Servings: 2 muffins Calories: 210 cal Protein: 6g
Fat: 16g Carbs: 10g Net carbs: 3g
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1 cup grated zucchini 2/3 cup unsweetened almond milk 1/4 cup
unsweetened cocoa powder 1/4 cup coconut flour 1/4 cup Swerve 2
tbsp raw cacao nibs 3 tbsp coconut oil, melted 2 eggs 1 tsp baking
powder 1/8 tsp sea salt
Ingredients
PREHEAT oven to 325°F and l ine 8 muff in t ins with paper l iners
. Squeeze excess moisture out of grated zucchini using paper towel
.
IN a small bowl , combine coconut f lour, cocoa powder, Swerve,
baking powder and sea salt. In a separate larger mixing bowl , beat
eggs and st i r in almond milk and coconut oi l .
GRADUALLY st i r in dry ingredients unti l wel l blended. St i r in
zucchini and cacao nibs . Use a 1/3 cup measuring scoop pour batter
into t ins .
BAKE for 30 minutes .
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1 cup cooked ham, diced (approximately 5 oz) 1 cup green pepper,
diced (1 small bell pepper) 1/2 cup white onion, diced (half a
small onion) 8 large eggs 1/3 cup whole milk 1/2 cup shredded
cheddar cheese (1 oz) 1/4-1/2 tsp sea salt
Ingredients
PREHEAT oven to 350°F and spray 8x8 baking pan with ol ive oi l
spray. In a large mixing bowl , whisk together eggs, milk and sea
salt. St i r in ham, bel l pepper, onion and cheese.
POUR into baking pan and bake 45-50 minutes .
COOL 10 minutes . Sl ice into 4 squares .
2 1 What to Do
Casserole Denver Omelette 2
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Yields: 4 servings Servings: 1/4 recipe Calories: 278 cal Protein:
23g Fat: 16g Carbs: 8g Net carbs: 7g
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1 lb 2 oz chicken breasts, cubed 4 1/2 cups chicken broth 3/4 cup
heavy cream 1 1/2 (4 oz) can hatched green chiles (3/4 to 1 can if
you like less spicy) 1 1/2 medium red bell pepper, finely chopped
3/4 cup white onion, finely chopped (3/4 medium onion)
3 tbsp ground cumin 1 1/2 tsp dried oregano 1 1/2 tsp garlic minced
(2 cloves) 3/4 tsp sea salt
FOR SERVING: Sliced avocado (1/4 a small avocado per serving)
Chopped cilantro Lime wedges
Ingredients
HEAT ol ive oi l in a Dutch oven over medium/high heat. Add chicken
and onion. Cook uncovered unti l chicken begins to brown. St i r in
garl ic , cumin, oregano, sea salt, bel l pepper and green chi les
. Cook 5 minutes .
POUR in chicken broth and bring to a boi l . Simmer for 15 minutes
. Pour in heavy cream and st i r wel l . Simmer 5 minutes . Divide
into 3 servings . Serve with fresh l ime, ci lantro and 1/4 cup sl
iced avocado.
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1 AlternAte InstAnt Pot DIrectIons:
USING sauté function on instant pot, do step 1 above, OR if rushed,
throw everything in at once without sautéing.
ADD chicken broth & heavy cream. Set to manual high pressure
for 10 minutes . I f doubling batch or more, increase pressure
cooking t ime by 7-10 minutes for each t ime you increase the
recipe.
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Yields: 3 servings Servings: 1/3 recipe Calories: 501 cal Protein:
42g Fat: 29g Carbs: 17g Net carbs: 13g
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6 oz ground lamb 6 oz 96% lean ground beef 1 tsp dried oregano 1
tsp dried basil 1/2 tsp ground cumin 1/2 tsp garlic powder 1/2 tsp
onion powder 1/2 tsp black pepper 1/4 tsp sea salt 1 medium
cucumber, chopped 1 roma tomato, sliced
1/2 medium red onion, thinly sliced 1/2 head of iceberg lettuce or
8 bibb lettuce leaves
FOR TZATZIKI SAUCE: 1/2 cup Greek yogurt 2 tbsp grated cucumber 1/2
tsp minced garlic 1 tbsp fresh dill 1/4 tsp sea salt 1/8 tsp black
pepper
Ingredients
PREHEAT oven to 300°F and l ine a baking sheet with parchment
paper. In a food processor, combine ground lamb and beef. Add
cumin, oregano, basi l , garl ic powder, onion powder, black pepper
and sea salt. Blend unti l mixture forms a smooth purée, scraping
sides as needed.
FORM mixture into a loaf 8x5 inches . Bake for 35 minutes . While
gyro bakes , st i r together ingredients for tzatziki sauce.
REMOVE gyro from oven and turn oven to broi l at 500°F. Thinly s l
ice loaf lengthwise into 1/8-1/4 inch sl ices and lay on fresh
parchment paper on baking sheet. Broi l 4 minutes or unti l edges
have browned.
SERVE warm on lettuce with tzatziki , onion. cucumber, and tomato.
For an iceberg lettuce wrap, loosen individual iceberg lettuce
leaves by lett ing the water faucet f low over the head and into
the openings in the head- you wil l feel the outer leaves
loosening. Then gently remove them. Use 1-2 iceberg leaves per
Gyro. Secure with toothpicks or saran wrap.
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Yields: 2 servings Servings: 1/2 recipe Calories: 459 cal Protein:
40g Fat: 26g Carbs: 17g Net carbs: 13g
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FOR PORK CHOPS: 2 (5 oz) pork chops 1 tsp ground cumin 1 tsp smoked
paprika 1/4 tsp onion powder 1/2 tsp sea salt
FOR BARBECUE SAUCE*: 1/3 cup tomato paste 1/3 cup beef stock 2 tbsp
coconut aminos 1 tbsp yellow mustard 1 tbsp Swerve sweetener 2 tbsp
ground cumin
1 tsp smoked paprika 1/4 tsp garlic powder 1/4 tsp onion powder 1/4
tsp cayenne pepper (optional) 1/4 tsp sea salt
FOR SWEET POTATO MASH: 2 medium sweet potatoes, peeled 1 tbsp
grass-fed butter 1/4 tsp cinnamon 1/8 tsp sea salt
Ingredients
IN a small stock pot, combine ingredients for barbecue sauce and
bring to a simmer over low heat. Simmer 15 minutes . Remove from
heat and pour into a small jar.
F ILL a medium stock pot with water and chop potatoes into large
chunks . Add sweet potatoes to water and bring to a boi l . Reduce
heat to medium/low and continue to boi l for 20 minutes . Alternate
cooking for sweet potatoes: ADD 1” of water to instant pot with
grate. Add raw sweet potato chunks and set to manual high pressure
for 10 minutes .
WHILE sweet potatoes cook, preheat gri l l to 400°F and rub pork
chops with cumin, smoked paprika, onion powder and sea salt. P lace
pork chops on gri l l and cook 10 minutes . Turn and baste each
pork chop with 1 tbsp BBQ sauce. Continue to gri l l 10 minutes
longer.
MASH sweet potatoes and st i r in butter, cinnamon and sea salt.
Serve 1 chop with half of sweet potato mash.
2 1 What to Do
w/ Sweet Potato Mash BBQ Pork Chops 5
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Yields: 2 servings Servings: 1/2 recipe Calories: 403 cal Protein:
39g Fat: 10g Carbs: 37g Net carbs: 32g
*My suggestion is to make this in bulk and then freeze some! You
can also use store bought BBQ sauce to keep things simple, it’s
just harder to find one without added sugar. In Phase 4, having a
little sugar in your BBQ is likely not going to be a problem
either. I just wanted you to have the option of a healthy homemade
version!
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8 cups roasted spaghetti squash (2 medium spaghetti squash) Seeds
removed, cut in half lengthwise 1 1/2 lb chicken breasts 1/2 tsp
sea salt 1/4 tsp black pepper 2 tsp dried basil
FOR WALNUT PESTO: 1/2 cup olive oil 4 tbsp chopped walnuts 4 tbsp
nutritional yeast 14-20 large basil leaves 4 garlic cloves 1/2 tsp
sea salt
Ingredients
PREHEAT oven to 350°F. P lace spaghett i squash on a parchment
paper l ined baking sheet cut side down. Bake for 35-40 minutes .
Remove from oven and cool 15 minutes . (Al ternate cooking option:
Cut into pieces for instant pot and cook on manual high pressure
for 30 minutes) .
WHILE squash cools , heat a medium ski l let over medium heat and
grease with ol ive oi l spray. season chicken with sea salt, black
pepper and dried basi l on both sides . P lace on ski l let and
cook 8-10 minutes each side.
WHILE chicken cooks , combine ingredients for walnut pesto in a
blender or food processor and pulse unti l wel l combined.
SCRAPE spaghett i squash with a fork to remove strands into a large
bowl . Toss with pesto. Thinly s l ice chicken and serve on top of
spaghett i squash.
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Yields: 4 servings Servings: 1/4 recipe Calories: 601 cal Protein:
44g Fat: 38g Carbs: 24g Net carbs: 18g
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FOR BURGERS: 1 lb 2 oz ground beef (85% lean) 3/4 tsp smoked
paprika 1/2 tsp ground cumin 1/2 tsp onion powder 1/2 tsp sea salt
1/4 tsp black pepper
FOR GRILLED VEGETABLES: 6 medium carrots, sliced in half and
lengthwise,
divided for 3 servings 24 asparagus spears, divided for 3 servings
3 large portobello caps 1 1/2 tbsp olive oil (1.5 tsp per serving)
1 1/2 tbsp balsamic vinegar (1.5 tsp per serving) 1/2 tsp dried
thyme 1/4 tsp sea salt Red onion slices for serving Sliced tomato
for serving
Ingredients
PREHEAT gri l l to 400°F. I f using a gri l l pan, heat unti l
smoking and grease l iberal ly with ol ive oi l spray. Combine
carrots , asparagus, and portobel lo caps in a large mixing bowl .
Drizzle with ol ive oi l and balsamic vinegar. Season with sea salt
and thyme. Use hands to gently coat. Set aside.
COMBINE ground beef and seasonings. Use hands to combine and form
into 2 patt ies .
PLACE carrots on gri l l and gri l l 5 minutes . Add asparagus,
mushroom caps, and beef patt ies to gri l l and cook an addit ional
10 minutes turning burgers after 5 minutes . For smaller asparagus
spears , remove from gri l l after 5-7 minutes .
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Yields: 3 servings Servings: 1/3 recipe Calories: 551 cal Protein:
39g Fat: 33g Carbs: 26g Net carbs: 16g
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2 tbsp half and half 2 tbsp water 8-10 ice cubes, depending on what
your blender can handle for thickness* 1.5 tsp butter flavor 1 tsp
pecan extract (sub almond extract) Pinch of salt 1 tsp Swerve
Stevia to taste
Topping** 1/4 cup pecans, chopped coarsely 1/2 tsp Swerve Sprinkle
of salt Dusting of stevia if desired (Note: For “skinny” version
reduce the topping serving by ½)
Ingredients
TOPPING: Spray a pan on medium heat with nonstick spray and toast
chopped pecans, swerve and dusting of stevia together. Let cool in
fridge a few minutes while you make your smoothie. This is the
version that’s accounted for when you are following the meal plan
for your calories.
If you are eating this on your own and need to “skinny” it down a
bit to lower calories, use half the topping ingredients (serving
size will be 2 tbsp or 1/8th cup topping)- see macros for this
below. My suggestion if you do this is to chop the pecans finer so
they spread throughout the smoothie better. ALTERNATE: if busy,
just fold in raw pecans to your smoothie.
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
Smoothie Butter Pecan
*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. **As always, I suggest making this sort of
topping in bulk to save time. 1 serving is ¼ cup of topping for
original recipe, and th cup (2 tbsp) for a the “skinny” version
listed in the macros area.
Yields: 1 serving Servings: 1 recipe Calories: 225 cal Protein: 4g
Fat: 23g Carbs: 5g Net carbs: 2g SKINNY VERSION: Calories: 131 cal
Protein: 2g Fat: 13g Carbs: 3g Net carbs: 2g
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1/4 cup water (or more depending on what is needed for your blender
to blend) 1 cup frozen cranberries 2 large orange segments (40g) 1
tsp orange zest 2 tsp Swerve 1 tsp vanilla bean powder (or 2 tsp
extract) Stevia to taste* 7 ice cubes**
Ingredients
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 Cranberry
*STEVIA NOTES: 1 scoop = the scoop that comes in stevia bottle =
1/32 of tsps = 1 packet stevia. If you do not have any of this, a
few light shakes. 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.
Yields: 1 servings Servings: 1 recipe Calories: 75 cal Protein: 1g
Fat: 1g Carbs: 17g Net carbs: 11g
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