recipe 4 5 .pdf
Original filename: recipe-4-5.pdf
This PDF 1.6 document has been generated by / ilovepdf.com, and has been sent on pdf-archive.com on 04/01/2018 at 05:27, from IP address 73.157.x.x.
The current document download page has been viewed 150 times.
File size: 42 KB (2 pages).
Privacy: public file
Download original PDF file
Meal Prep #4 Ingredients and Instructions
This ingredient guide is for the standard 1734 calorie, five-day meal plan. Adjust ingredients
for higher or lower calories using the Meal Plan Adjustment Guide we provide alongside this!
Meal One: Cheesesteak Bowl
a. 30 oz Boneless Ribeye Steak
b. 1 medium White Onion
c. 2 Green Bell Peppers
d. 5 oz Provolone cheese (5 slice)
e. 5 tbsp Ghee
a. Cut up the onion and bell pepper lengthwise and set aside in a bowl.
b. Shred the ribeye diagonally using a knife (as seen in video). The pieces should be
c. Add 5 tbsp of ghee to a medium high heat skillet
d. Add the sliced ribeye and cook completely.
e. Once fully cooked, remove the steak from the skillet and set aside.
f. Add the onion and bell peppers to the same skillet and cook down until tender.
g. When reheating place a piece of provolone cheese on top of the steak and
vegetables and microwave for 30 seconds.
*You can use coconut oil in place of ghee.
*You can ask the butcher to slice up the ribeye cheesesteak style for your convenience
*We like to cook our meat a little past it’s done point to crisp it a bit!
Meal Two: Baked Cod and Broccoli
a. 40 oz Cod Filet
b. 10 cup Broccoli
c. 10 tbsp Butter
d. 2 ½ tsp Minced Garlic
f. Black Pepper
a. Chop the broccoli into chunks and layer onto a baking sheet
b. Drizzle with 2.5 tbsp melted butter (we used ghee in the video which also works).
c. Add salt and pepper, and combine
d. Cut cod into 10 equal pieces
e. Drizzle 2.5 tbsp melted butter over the cod and season with salt, pepper and
f. Place a baking rack on a baking sheet and layer with cod.
g. Place both baking sheets (broccoli and cod) in the oven at 350 degrees for 30
h. When reheating add 1 tbsp of butter and a little minced garlic to the cod and
broccoli (garlic is optional).
*You know the cod is done when it is firm to touch
*Under cook the broccoli because it will cook more in the microwave when reheating.
Meal Three: Cheesecake Fluff
a. 8 oz Cream Cheese
b. 1 ¼ cups Heavy Whipping Cream
c. ¼ cup Erythritol
d. ½ tsp Vanilla Extract
2. Instructions - Cheesecake Fluff:
a. Combine heavy whipping cream and vanilla extract into a bowl and whip using a
hand mixer until you get stiff peaks.
b. Add softened cream cheese to a bowl (you can microwave it) and mix using a
c. Add erythritol and combine with hand mixer
d. Add the cream cheese and erythritol mixture to the heavy whipping cream and
fold in using a spatula until fully incorporated.
e. Cover with seran wrap or tinfoil and allow to set in the fridge for at least 2 hours
Meal Four: Macadamia Nuts
a. 5 oz Macadamia Nuts
a. Portion out five 1 oz servings of Macadamia Nuts
*We like to top our cheesecake fluff with the macadamia nuts!