Black & White To Print · 4. White Chicken Chili 5. Thai Yellow Curry 6. Eggplant Lasagna 7. Pesto...

HCG

P3to l i fe .com . Rayze l Lam

Phase 3 to Life maintenance

Program

Week

5

Black & WhiteTo Print

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p3tolife.com - Rayzel LamWEEK 5 2

week 5

Calendar Page .................................................................................................................................................................................. 3Recipe Grid ............................................................................................................................................................................................4List of Recipes .....................................................................................................................................................................................5Grocery List ........................................................................................................................................................................................... 6

Recipes:

1. Dark Chocolate Zucchini Muffins .......................................................................................82. Denver Omelette Casserole .................................................................................................93. Mango Coconut Chia Pudding ..........................................................................................104. White Chicken Chili ...................................................................................................................115. Thai Yellow Curry ........................................................................................................................126. Eggplant Lasagna .....................................................................................................................137. Pesto Chicken Spaghetti Squash ........................................................................................148. Gyro Wraps ....................................................................................................................................159. Grilled Beef Burger on Portobello Cap w/ Grilled Veggies ................................1610. BBQ Pork Chops w/ Sweet Potato Mash Phase 4 only recipe ........................................1711. Cranberry Sorbet ........................................................................................................................1812. German Chocolate Cake Smoothie ...............................................................................1913. Butter Pecan Smoothie ..........................................................................................................20

Recipe #

C= Caloriesp= Proteinf= Fatc= Carbsnc= 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.

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p3tolife.com - Rayzel LamWEEK 5

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Chocolate Zucchini Muffins

Cranberry Sorbet

White Chicken

Chili

Thai Yellow Curry

Denver Omelette

Casserole

German Choco

Smoothie

Thai Yellow Curry

Eggplant Lasagna

Mango Coconut Pudding

Butter Pecan

Smoothie

White Chicken

Chili

Eggplant Lasagna

Denver Omelette

Casserole

German Choco

Smoothie

Pesto Chicken

Spaghetti Squash

Gyro Wraps

Chocolate Zucchini Muffins

Butter Pecan

Smoothie

Gyro Wraps

Grilled Beef

Burger

Denver Omelette

Casserole

Cranberry Sorbet

Pesto Chicken

Spaghetti Squash

Porkchops w/ Sweet

Potato Mash

Mango Coconut Pudding

Cranberry Sorbet

Porkchops w/ Sweet

Potato Mash

Grilled Beef

Burger

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Week 5DAY

1DAY

2DAY

3DAY

4DAY

5DAY

6DAY

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BREAKFAST LUNCH DINNER SNACK

NUTRITION

TOTALS

# = recipe #

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4 5 6 7

8 9 10

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Week 5Breakfasts

Main Meals

Dessert Smoothies

Dark Chocolate Zucchini Muffins

Denver Omelette Casserole

Mango Coconut Chia Pudding

White Chicken Chili Thai Yellow Curry Eggplant Lasagna Pesto Chicken Spaghetti Squash

Gyro WrapsGrilled Beef Burger on

Portobello Cap W/ Grilled Veggies

BBQ Pork Chops W/ Sweet Potato Mash

Cranberry Sorbet German Chocolate Cake Smoothie Butter Pecan Smoothie

# = P3 recipe# = P4 recipe

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. . .Breakfasts:

1. Dark Chocolate Zucchini Muffins

2. Denver Omelette Casserole

3. Mango Coconut Chia Pudding

Main Meals:

4. White Chicken Chili

5. Thai Yellow Curry

6. Eggplant Lasagna

7. Pesto Chicken Spaghetti Squash

8. Gyro Wraps

9. Grilled Beef Burger on Portobello Cap w/

Grilled Veggies

10. BBQ Pork Chops w/ Sweet Potato Mash

Dessert Smoothies:

11. Cranberry Sorbet

12. German Chocolate Cake Smoothie

13. Butter Pecan Smoothie

W e e k 5 r e c i p e s

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Swerve (1,3,10,11,12,13)Stevia (11,12,13)1/2 lb miracle noodles (5)3 tbsp nutritional yeast (6,7)1 tbsp smoked paprika (9,10)1 tbsp + 1 tsp vanilla bean powder or 8 tsp vanilla extract (11,12)1 tbsp butter flavor (13)2 tsp pecan extract (or sub almond extract (13)1/4c Thai yellow curry paste (or sub curry powder spice) (5)2 tbsp raw cacao nibs (1) 2 tbsp coconut aminos (10)

Note: These items are directly linked to in the color version if you just want to click.

11 eggs (1,2,6)1/4c half and half (13)1/2c heavy cream (4)1/3c whole milk (2)1 tbsp grass-fed butter (10)2c unsweetened almond milk (1,3)1/2c full fat buttermilk (12)1/2c Greek yogurt (8)1/2c whole milk Ricotta cheese (6)1 oz shredded cheddar cheese (2)

Week 5 Grocery List

VEGGIES1 cup snap peas (5)1/2 cup baby corn (5) 16 asparagus spears (9)2 large Portobello caps (9)2 roma tomatoes, sliced (8,9)1 lb eggplant, ends cut off, sliced 1/4 inch lengthwise (6)1 green bell pepper (2) [1c diced]1 red bell pepper (4) [1/2c finely chopped]5 medium (10 oz) carrots (5,9) [1/2c thinly sliced, 4 (1/2lb) sliced in half and lengthwise]6 oz [1 1/2c] cauliflower florets (5) 2 medium cucumber (8) [3c chopped, 2 tbsp grated]1/2 head iceberg lettuce or 8 bibb lettuce leaves (8)2 red onion (5,8,9) [1/2c chopped, 1/2c thinly sliced, 2 slices]1 medium white onion (2,4) [1/2c diced, 1/2c finely chopped]1lb spaghetti squash (7) [4c roasted]2 medium (1/2 lb) sweet potatoes, peeled (10)1 small zucchini (1) [1c grated]FRESH HERBS1/2 bunch basil (6,7) [7-10 large leaves, for toppings]1/2 bunch of cilantro (4) [chopped for serving]1 tbsp fresh dill (8)7 cloves garlic (4,6,7,8) [2 1/2 tsp minced, 2 peeled]FRUIT1/2 avocado, sliced (4)1 lime, wedges (4)1 large mango (sub 1c frozen mango) (3) [1c diced]1 large orange (120g) (11)

dairy

specialtyOFTEN BEST TO GET ONLINE OR LOCAL HEALTH FOOD / ORGANIC STORE

Produce

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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 for the entire week if you follow the meal plan exactly & will make each recipe as it’s written. ie. most recipes will have 2 servings, both of which you will eat, typically 1 serving for dinner and 1 serving as leftovers for lunch the next day, etc.

Week 5 Grocery List

1/2 lb 93% lean ground beef (6)6 oz 96% lean ground beef (8)3/4 lb 85% lean ground beef (9)2 lb 2 oz chicken breasts (4,5,7)5 oz cooked ham (2)6 oz ground lamb (OR sub ground beef) (8)2 (5 oz) pork chops (10)


1 tsp baking powder (1)1 tbsp balsamic vinegar (9)1/4c chia seeds (3)1/4c + 2 tbsp unsweetened cocoa powder (1,12)1/2c unsweetened coconut flakes (3,12)1/4c coconut flour (1)1/4c coconut oil (1,5)1/4c olive oil (7,9)2 tbsp chopped walnuts (7)1 tsp vanilla extract (12)3/4c pecans (12,13)DRIED SPICES1/4 tsp cayenne pepper (10)1/4 tsp cinnamon (10)1 tbsp + 2 tsp ground cumin (4,8,9,10)1 tbsp dried basil (6,7,8)2 tsp onion powder (8,9,10)1 tbsp dried oregano (4,6,8)1 tsp fennel seeds (6)1 tsp garlic powder (8,10)1 tsp dried thyme (9)1 tbsp yellow mustard (10)

Baking

3c frozen cranberries (11)

frozen

1/3c beef stock (10)4c chicken broth (4,5)1 (4 oz) can hatched green chiles (4)1c crushed tomatoes (6)1/3c tomato paste (10)

CANNED/DRY

1c full fat coconut milk (5)

Ethnic

proteins

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Yields: 8 muffinsServings: 2 muffinsCalories: 210 calProtein: 6gFat: 16g Carbs: 10gNet 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, melted2 eggs1 tsp baking powder1/8 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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1What to Do

MuffinsDark Chocolate Zucchini

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1 cup cooked ham, diced (approximately 5 ozs)1 cup green pepper, diced (1 small bell pepper)1/2 cup white onion, diced (half a small onion)8 large eggs1/3 cup whole milk1/2 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 .

21What to Do

Casserole Denver Omelette 2

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Yields: 4 servingsServings: 1/4 recipeCalories: 278 calProtein: 23gFat: 16g Carbs: 8gNet carbs: 7g


1 cup unsweetened almond milk1 cup diced ripe mango, about 1 large mango1/4 cup chia seeds 1/4 cup unsweetened coconut flakes 2 tsp Swerve

Ingredients

IN a blender, combine almond milk , Swerve and mango. Blend unti l smooth.

STIR in chia seeds and coconut by hand. Divide into 2 small jars . Refr igerate at least 2 hours . 2

1What to Do

Mango Coconut Chia Pudding

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Yields: 2 servingsServings: 1 puddingCalories: 294 calProtein: 6gFat: 19g Carbs: 27gNet carbs: 15g

NOTE: I f you f ind your chia pudding is not sett ing up after being in the fr idge for a few hours , you can do a couple of things:

1 . Your chia seeds may be a bit old- in this case, you can add a l i t t le xanthan gum or glucomannan powder to thicken i t- probably just 1 /8th tsp to 1/4 tsp per serving that you make of this . .

2 . For future t imes with same orders seeds , you can use a l i t t le less l iquid for those seeds .


3/4 lb chicken breasts, chopped into small pieces3 cups chicken broth 1/2 cup heavy cream1 (4 oz) can hatched green chiles (1/2 to 3/4 can if you like less spicy)1/2 cup finely chopped bell pepper (1 medium bell pepper)1/2 cup white onion, finely chopped (half onion)

2 tbsp ground cumin1 tsp dried oregano 1 tsp garlic minced (2 cloves) 1/2 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 2 servings . Serve with fresh l ime, ci lantro and 1/4 cup sl iced avocado.

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1What to Do

White Chicken

Chili

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1AlternAte InstAnt Pot DIrectIons:

USING saute function on instant pot, do step 1 above, OR if rushed, throw everything in at once without sauteeing.

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.2



10 oz chicken breast, cubed6 oz cauliflower florets1 cup snap peas1/2 cup baby corn1/2 cup carrots, thinly sliced 1/2 cup red onion, coarsely chopped 1 cup full fat coconut milk 1 cup chicken stock 1/4 cup Thai yellow curry paste (or sub curry powder spice)*1 tsp coconut oil 1/2 tsp sea salt 8 oz miracle noodles

Ingredients

IN a large pot, melt coconut oi l over medium heat. Add cubed chicken. Cook 5 minutes uncovered. St i r in carrots and onions . Cook an addit ional 5 minutes st i r r ing occasional ly.

STIR in curry paste and sea salt along with cauli f lower, baby corn, snap peas, coconut milk and chicken broth . Bring to a boi l . Reduce heat and simmer 15 minutes .

SERVE hot over miracle noodles .

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1What to Do

CurryThai Yellow 5

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*You will likely NOT find this curry paste at your local grocery store. Many Asian/ethnic markets would carry it. I’d love to recommend you go to the trouble of purchasing this online in advance or checking out a local ethnic market because it’s THAT good. The curry powder substitution will make it more of an Indian tasting dish. Still yummy, but the THAI yellow curry is ooooh so good. 1 can will last you for 3-4 recipes worth.

1AlternAte InstAnt Pot DIrectIons:

ADD al l ingredients except miracle noodles and set to high manual pressure for 10-12 minutes . I f mult iplying the recipe, add 5-7 minutes extra for each t ime you mult iply the recipe.


1lb eggplant - ends cut off, sliced lengthwise into 1/4 inch slices. 6 slices will be used.1/2 lb 93% lean ground beef1 cup crushed tomatoes 1/2 tsp fennel seeds 1 tsp garlic, minced 1/4 tsp sea salt 1/8 tsp black pepper

FOR RICOTTA FILLING:1/2 cup whole milk Ricotta cheese1 egg1/2 tsp dried basil1/4 tsp dried oregano 1 tsp nutritional yeast 1/4 tsp sea salt Optional topping:Fresh basil

Ingredients

PREHEAT oven to 350°F and l ine a baking sheet with parchment paper. Lay sl ices of eggplant on baking sheet and bake 20 minutes .

IN the meantime, add ground beef to a ski l let over medium heat and crumble with a wooden spatula. Cook 5 minutes . St i r in fennel seed, garl ic , pepper and sea salt. Cook 5 minutes longer. Do not worry i f meat is not completely cooked through.

ONCE eggplant is f inished roasting, remove from oven and al low to cool s l ight ly. In a small bowl , st i r together ingredients for r icotta f i l l ing unti l smooth and f luffy.

L INE the bottom of a bread loaf pan with parchment paper and spray with ol ive oi l cooking spray. Arrange one layer of 2 eggplant s l ices on bottom of pan, overlapping to f i t pan. Spread 1/2 of Ricotta cheese mixture over eggplant fol lowed by 1/2 of ground beef and 1/3 of crushed tomatoes . Repeat. Finish with one f inal layer of eggplant and top with remaining crushed tomato. Place in oven and bake for 20 minutes . Remove from oven. Garnish with fresh basi l . S l ice in half and use a spatula to l i f t f rom pan.

21What to Do

LasagnaEggplant 6

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4 cups roasted spaghetti squash (1 medium spaghetti squash) Seeds removed, cut in half lengthwise 3/4 lb chicken breasts1/4 tsp sea salt1/8 tsp black pepper1 tsp dried basil

FOR WALNUT PESTO:1/4 cup olive oil2 tbsp chopped walnuts2 tbsp nutritional yeast7-10 large basil leaves2 garlic cloves1/4 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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1What to Do

Spaghetti Squash Pesto Chicken 7

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6 oz ground lamb6 oz 96% lean ground beef1 tsp dried oregano1 tsp dried basil1/2 tsp ground cumin1/2 tsp garlic powder1/2 tsp onion powder1/2 tsp black pepper1/4 tsp sea salt1 cucumber (2 cups chopped)1 roma tomato, sliced

1/2 medium red onion (1/2c thinly sliced)1/2 head of iceberg lettuce or 8 bibb lettuce leaves

FOR TZATZIKI SAUCE:1/2 cup Greek yogurt2 tbsp grated cucumber1/2 tsp minced garlic1 tbsp fresh dill 1/4 tsp sea salt1/8 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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1What to Do

WrapsGyro 8

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FOR BURGERS:3/4 lb ground beef (85% lean)1/2 tsp smoked paprika1/4 tsp ground cumin1/4 tsp onion powder 1/4 tsp sea salt1/8 tsp black pepper

FOR GRILLED VEGETABLES:4 medium carrots, sliced in half and lengthwise, divided for 2 servings

16 asparagus spears, divided for 2 servings2 large portobello caps 1 tbsp olive oil (1.5 tsp per serving)1 tbsp balsamic vinegar (1.5 tsp per serving)1/4 tsp dried thyme1/8 tsp sea salt2 slices red onion for serving 2 slices 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 .

2

1What to Do

w/ Grilled Veggies

Grilled Beef Burger on Portobello Cap

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3



FOR PORK CHOPS:2 (5 oz) pork chops1 tsp ground cumin1 tsp smoked paprika1/4 tsp onion powder1/2 tsp sea salt

FOR BARBECUE SAUCE*:1/3 cup tomato paste1/3 cup beef stock 2 tbsp coconut aminos 1 tbsp yellow mustard1 tbsp Swerve sweetener2 tbsp ground cumin

1 tsp smoked paprika1/4 tsp garlic powder1/4 tsp onion powder1/4 tsp cayenne pepper (optional)1/4 tsp sea salt

FOR SWEET POTATO MASH:2 medium sweet potatoes, peeled (1/2 lb)1 tbsp grass-fed butter1/4 tsp cinnamon1/8 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.

21What to Do

w/ Sweet Potato MashBBQ Pork Chops 10

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*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!

4

PHASE 4 RECIPE


1/4 cup water (or more depending on what is needed for your blender to blend)1 cup frozen cranberries2 large orange segments (40g)1 tsp orange zest2 tsp Swerve1 tsp vanilla bean powder (or 2 tsp extract)Stevia to taste7 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

SorbetCranberry

*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 servingsServings: 1 recipeCalories: 75 calProtein: 1gFat: 1g Carbs: 17gNet carbs: 11g

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1/4 cup full fat buttermilk1/8 cup water (or more as needed to blend)1 tbsp cocoa powder1/4 tsp vanilla bean powder or 1/2 tsp vanilla extract Dash salt1 tsp SwerveStevia to taste8-9 ice cubes*

Topping/Mix in after blending:7g toasted unsweetened coconut flakes (1.5 tbsp) chopped14g pecans chopped (about 8 pecans)

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.

BLENDER up everything but the pecans and coconut flakes. Fold in the pecans and coconut flakes in your bowl and enjoy the crunchy chewy goodness!

What to Do

Smoothie

German chocolate cake

*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 servingServings: 1 recipeCalories: 199 calProtein: 5gFat: 17g Carbs: 10gNet carbs: 6g

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2 tbsp half and half2 tbsp water8-10 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 salt1 tsp SwerveStevia to taste

Topping*1/4 cup pecans, chopped coarsely1/2 tsp SwerveSprinkle of saltDusting 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

SmoothieButter 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 ⅛th cup (2 tbsp) for a the “skinny” version listed in the macros area.

Yields: 1 servingServings: 1 recipeCalories: 225 calProtein: 4gFat: 23g Carbs: 5gNet carbs: 2gSKINNY VERSION:Calories: 131 calProtein: 2gFat: 13g Carbs: 3gNet carbs: 2g

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Black & White To Print · 4. White Chicken Chili 5. Thai Yellow Curry 6. Eggplant Lasagna 7. Pesto...

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