Transcript of 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
315C 10p 23f 18c 12nc 562C 41p 33f 30c 21nc 389C 44p 13f 23c 18nc
172C 4p 15f 9c 2nc
315C 10p 23f 18c 12nc 562C 41p 33f 30c 21nc 389C 44p 13f 23c 18nc
51C 1p 0f 13c 10nc
315C 10p 23f 18c 12nc 522C 44p 33f 23c 16nc 543C 49p 34f 19c 13nc
51C 1p 0f 13c 10nc
316C 21p 16f 25c 20nc 522C 44p 33f 23c 16nc 580C 48p 34f 19c 13nc
63C 2p 3f 13c 8nc
316C 21p 16f 25c 20nc 522C 44p 33f 23c 16nc 526C 43p 28f 25c 17nc
172C 4p 15f 9c 2nc
316C 21p 16f 25c 20nc 580C 48p 34f 19c 13nc 526C 43p 28f 25c 17nc
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
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. . . 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
p3tolife.com - Rayzel LamSimplified Week 6
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
p3tolife.com - Rayzel LamSimplified Week 6
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
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p3tolife.com - Rayzel LamSimplified Week 6
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
p3tolife.com - Rayzel LamSimplified Week 6
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
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p3tolife.com - Rayzel LamSimplified Week 6
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 :
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p3tolife.com - Rayzel LamSimplified Week 6
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.
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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
p3tolife.com - Rayzel LamSimplified Week 6 14
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
Yields: 3 servings Serving: 1/3 recipe Calories: 562 cal Protein:
41g Fat: 33g Carbs: 30g Net carbs: 21g
p3tolife.com - Rayzel LamSimplified Week 6 15
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
Yields: 3 servings Serving: 1/3 recipe Calories: 522 cal Protein:
44g Fat: 33g Carbs: 23g Net carbs: 16g
p3tolife.com - Rayzel LamSimplified Week 6 17
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
Yields: 3 servings Serving: 1/3 recipe Calories: 580 cal Protein:
48g Fat: 34g Carbs: 19g Net carbs: 13g
Shredded Kale Salad
p3tolife.com - Rayzel LamSimplified Week 6 18
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
Yields: 2 servings Serving: 1/2 recipe Calories: 526 cal Protein:
43g Fat: 28g Carbs: 25g Net carbs: 17g
PHASE 4 RECIPE
p3tolife.com - Rayzel LamSimplified Week 6 19
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
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p3tolife.com - Rayzel LamSimplified Week 6 20
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.
Note: Video tutorials of the these smoothies in the Dessert
Smoothies Course on p3tolife.com!
Yields: 1 serving Serving: 1 recipe Calories: 51 cal Protein: 1g
Fat: 0g Carbs: 13g Net carbs: 10g
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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.
Note: Video tutorials of the these smoothies in the Dessert
Smoothies Course on p3tolife.com!
Smoothie Yields: 1 serving Serving: 1 recipe Calories: 63 cal
Protein: 2g Fat: 3g Carbs: 13g Net carbs: 8g
10