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1400 calories when working out

1200 calories when not working out


25g carbs daily, 58-77g protein
Chicken salad: 1 scoop, 4.2 oz
Chicken is 1 thigh and 1 leg
Pancakes is full recipe plus c SF syrup
24 carrot sticks and 4 tbsp
Cream Cheese Pancakes
2oz Cream Cheese
2 eggs
1 tsp granulated sugar substitute
tsp cinnamon
Blend until smooth in Ninja, let sit 2 minutes. of batter for one pancake.
Whole batch: Calories: 344, Carbs: 2.5g net, protein: 17g. For 1: 86 calories, .
5g carbs, 4g protein.
Sausage and Spinach Frittata
12oz Mild Sausage
10oz frozen chopped spinach, thawed and drained
c crumbled feta
c heavy cream
c unsweetened almond milk
tsp salt
tsp pepper
tsp ground nutmeg
Mix raw sausage, spinach, and feta and spread into 18 greased muffin cups.
Beat remainder to combine and fill cups full. Bake 375 for 30 minutes or
until set.
Per muffin: 137 calories, 1g net carbs, 8g protein.
Chocolate Mousse
2 avocados
2 tbsp coconut oil
c cocoa powder
1 tsp stevia
3 tbsp SF chocolate syrup
4 tbsp heavy cream
Pudding: blend all until smooth. Mousse: whip 1 c heavy cream with 1 tsp
stevia until stiff, fold in pudding.
Per c pudding: 227 calories, 2g net carbs, 3g protein

Cheesy Cauliflower Mash


1 head cauliflower
2 tbsp heavy cream
1 tbsp butter
2oz sharp cheddar
Break cauliflower into medium size pieces with cream and butter, microwave
6 minutes and stir then another 6 minutes. Blend with cheese until smooth.
Per cup: 148 calories, 4g carbs, 6g protein.
Jalapeno Popper Soup
4 slices raw bacon
4 oz cream cheese
cup heavy cream
2 cups water or chicken broth
2 Tbl salsa verde
tsp garlic powder
cup shredded sharp cheddar cheese
cup shredded monterey jack cheese
4 large jalapeno peppers
Cook and remove bacon. Add next 3 ingredients and simmer until smooth.
Add the rest except jalapenos (broil until charred then remove skin, chop
finely, add to soup about 5 min).
4 servings, per 1c serving: 425 calories, 2.5g net carbs, 17g protein.
Jalapeno and Cheddar Muffins
2 cups finely riced, raw cauliflower **
2 Tbsp minced jalapeno
2 eggs, beaten
2 Tbsp melted butter
cup grated parmesan cheese
1 cup grated mozzarella cheese
1 cup grated cheddar cheese
1 Tbsp dried onion flakes
tsp salt, black pepper
tsp garlic powder, baking powder
cup coconut flour

Combine 1st 4, add cheeses and mix, add remainder until combined. Divide
between 12 greased muffin cups, bake at 375 for 30 min or until golden
brown, leave in oven 1 hour to set.
1 muffin: 110 calories, 2g net carbs, 8g protein.
Meatballs
1.5lbs ground beef (80/20)
2 Tbsp fresh parsley, chopped
cup grated parmesan cheese
cup almond flour
2 eggs
1 tsp kosher salt
tsp ground black pepper
tsp garlic powder
1 tsp dried onion flakes
tsp dried oregano
cup warm water
For the Parmigiana
1 cup marinara sauce
4 oz mozzarella cheese
Combine all meatball ingredients for 15 2 inch balls, bake at 350 for 20 min
or fry on medium heat until cooked through. Spoon 1 tbsp marinara and 1oz
mozzarella over cooked meatballs, bake 350 for 20 min (40 if frozen).
Serving size 3 meatballs.
Per meatball: 121 calories, 1g carb, 11g protein. With extras: 151 calories, 2g
carb, 17g protein.

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