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Meal Plan #3

Last week, the husband ate the entire half bag of corn chips we had in our pantry before I could even get home to make dinner. When I saw the evidence (in the trash), I teased him about it, and he immediately got back to me with his excuse…”well, my wife has put me on a low carb diet for the past two weeks.” While there may be some truth to that, I wouldn’t call it a low carb diet…I would call it an experiment. As a future dietitian it is going to be important for me to understand my clients needs, empathize with them, and provide them with recipes that help them achieve their goals. While I am not a huge fan of low carb diets or the Paleo diet craze that is gotten a little out of hand, they do have a place for some people and some conditions.

These past few weeks have been a challenge to see if I can have something other than mixed grain porridge for breakfast, to see if I can have a meal without a starchy carbohydrate and still feel satisfied, to see if I can do it without spending significantly more money, and to experiment with using vegetables to create the same textures I enjoy getting from grain foods such as grits and rice. As a result…I have a low(er) carb/grain-free meal plan for you. Each recipe makes four servings. Adjust depending on how many people you are serving. Plan to have enough leftover for lunches the next day.

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Meatless Monday: Red Curry Lentils. Served over steamed kale and topped with a drizzle of plain kefir (optional) and a handful of cilantro. I loved these! I served leftovers over a roasted sweet potato and that was also delicious.

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Tuesday: Cacciatore Burgers with Roasted Mixed Veggies. These burgers use a portabella mushroom as bun. I used a “bun” on both sides, but the recipe calls for just having one “bun” on the bottom. Since it was quite messy and difficult to eat with two, I would recommend following what is recommended on the recipe and eating it with a fork.

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Plan ahead and make the veggies the night before or earlier in the morning/afternoon as they take a little over an hour to prep and cook.

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While roasting the veggies I roasted a sweet potato in the oven at the same time for snacks. Rubbed it all over in coconut oil, pierced it all over with a fork, and roasted for 60 minutes at 425F, flipping half way through.

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Wednesday: Orange Mustard Glazed Pork Chops with Cauliflower Grits. This recipe was super easy and the cooking method resulted in pork chops that were extremely moist.

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I was surprised by how much I enjoyed the texture of the cauliflower grits. Only thing I would recommend is to use 1 small clove of garlic instead of 4 as the recipe calls for. If you use 4 just don’t plan on breathing on anyone for the next 12 hours or so.

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Thursday: Skillet Chicken Fajita Salad (skip the tortillas and serve over salad greens) with Cilantro Lime Dressing. Topped with cheese, salsa, avocado, and plain Noosa Yoghurt.

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Friday: night out on the town!

Now, customize this plan for your goals, likes, and dislikes, and create a grocery list using Ziplist, traditional pen and paper, or any other list making app/method. Hit me up if you have any questions! Enjoy!

Disclaimer: While this menu is meant to be lower in carbohydrates, I did not perform the nutritional analysis to confirm this. If knowing the amount of carbohydrates in this menu is important to you, I encourage you to do the analysis and substitute as necessary.