Hi Canaries!
Are you ready to eat whole real foods together this week and feel our best? After my. past week of travel, I know I am!
“It’s not about cutting out the carbs, it’s about cutting out the crap.”
Meal Plan for the Week of November 7, 2022
Shopping List
Start each day with a glass of water and fresh lemon on an empty stomach.
Monday
Breakfast
Keto Eggs & Bacon + Smashed Avocado
Lunch
Caesar Salad
Slice a couple of cherry tomatoes. Add a couple handfuls of romaine lettuce to a bowl. Pour in Primal Kitchen Caesar dressing and toss. Add sliced or cubed cooked chicken and parmesan cheese (optional).
Dinner
Spaghetti Squash Beef Stroganoff
Start with the spaghetti squash. Preheat oven to 400 degrees. Slice the spaghetti squash in half lengthwise and scoop out the seeds and ribbing. Drizzle the inside of the squash with olive oil and sprinkle with salt and pepper. Place the spaghetti squash cut side down on the baking sheet and use a fork to poke holes. Roast for 30 to 40 minutes or until lightly browned on the outside, fork tender, but still a litte bit firm. The time will vary depending on the size of your squash. Remove from the oven and flip the squash so that it’s cut side up. When cool to the touch, use a fork to scrape and fluff the strands from the sides of the squash.
Now move on to the sauce. Heat the olive oil in a large saute pan over medium heat. Slice 1/2 of a white onion and slice 8 oz of cremini mushrooms. Add the onions and mushrooms. Saute for about ten minutes or until onions and mushrooms are soft and browned, and extra liquid has evaporated. Increase heat to medium-high. Push the mushrooms and onions to the sides, and add 1lb of ground beef to the center of the pan, and season with salt and pepper. Cook for eight to ten minutes stirring occasionally and breaking the beef apart with a spatula, until beef is cooked through. Once it starts to cook through a bit you can mix it with the mushrooms and onions. Make a well in the center and add the minced garlic. Saute for about a minute, until fragrant, then stir in with the meat. Add the bone broth and coconut aminos, if using. Bring to a boil, then simmer for five minutes, until most of the liquid is reduced but a little is left. Stir in the sour cream and cream cheese, until smooth. Serve over spaghetti squash.
Tuesday
Breakfast
Keto Eggs & Bacon + Smashed Avocado
Lunch
Caesar Salad
Dinner
Spaghetti Squash Beef Stroganoff
Leftovers from Monday night
Wednesday
Breakfast
Keto Eggs & Bacon + Smashed Avocado
Lunch
Caesar Salad
Dinner
Blackened Salmon with Mango Salsa
*replace peach in recipe with mango
Thursday
Breakfast
Keto Eggs & Bacon + Smashed Avocado
Lunch
Caesar Salad
Dinner
Blackened Salmon with Mango Salsa
*replace peach in recipe with mango
Friday
Breakfast
Keto Eggs & Bacon + Smashed Avocado
Lunch
Caesar Salad
Dinner
Chicken Pesto Spaghetti Squash
Start with the spaghetti squash. Preheat oven to 400 degrees. Slice the spaghetti squash in half lengthwise and scoop out the seeds and ribbing. Drizzle the inside of the squash with olive oil and sprinkle with salt and pepper. Place the spaghetti squash cut side down on the baking sheet and use a fork to poke holes. Roast for 30 to 40 minutes or until lightly browned on the outside, fork tender, but still a litte bit firm. The time will vary depending on the size of your squash. Remove from the oven and flip the squash so that it’s cut side up. When cool to the touch, use a fork to scrape and fluff the strands from the sides of the squash.
Now move on to the sauce. Add 2 cups of fresh basil leaves, 2/3 cups of pumpkin seeds, 1 large clove of garlic, and 1 cup of parmesan to a food processor. Pulse a few times to chop the ingredients. Leave the food processor on and stream 2/3 cups of olive oil through the top. Continue processing until desired texture is reached. Heat a skillet to medium-high and add 1 to 2 tablespoons olive oil. Add chopped chicken, sea salt, 1tsp paprika, and 1 tsp cumin. Brown the chicken without stirring for 3 minutes. Stir, then continue browning without touching another 3 minutes. Stir chicken well, cover, and cook until cooked through, about 2 to 5 minutes more. Once the squash is cool enough to handle, transfer the “spaghetti” strands to a large mixing bowl. Add in the pesto sauce and toss well. Add in the chicken, including all of the liquid, and toss until everything is combined. Taste for flavor, and add sea salt to taste.
Saturday
Breakfast
Keto Eggs & Bacon + Smashed Avocado
Lunch
Caesar Salad
Dinner
Chicken Pesto Spaghetti Squash from Thursday night
Sunday
Sunday Funday!
You made it through another week. Check in with your energy levels and see how you feel after a week of clean eating and then go enjoy your carb loading day! You can keep it clean and hit up a juice bar for an acai bowl or enjoy a couple slices of gf pizza with a gf free beer. The choice is yours, just make sure you enjoy it!
Tips for Success
Do all your grocery shopping on the weekend.
Meal prep for the week. If you go to an office for work make your salads ahead of time. I like to put them in ball jars with a smaller ball jar on the side for my dressing.
Buy organic produce & grass-fed quality meats.
If you enjoy a glass of alcohol I recommend a glass of dry red or white wine. If you have a taste for a summer cocktail I’ve recently discovered Flying Embers. 0 Carb 0 Sugar Cocktails. Low in alcohol and super refreshing.
Hydrate! Aim for at least 60 oz of water a day and add in electrolytes to keep you hydrated. When you are in ketosis you are dumping water along with toxins so you’ll need to replenish.
At the maximum keep your carb count under 50 grams a day. I personally am for 20-30 grams. I use the free app carb manager to help keep track.
preading Knowledge with Love
Start your day off with clean energy! Bulletproof coffee is tested for environmental toxins and will provide you with long lasting energy. I started using it a couple years ago not knowing why it gave me so much energy. Now I swear by it! Use the code “KETOCANARY15” for 15% off.
Wake up with sunrise and watch sunset with bare naked eyes. This will help set your circadian rhythm as well as provide you with nature’s version of “red light therapy.” I promise you’ll be pleasantly surprised with better sleep and more energy throughout your day!
Get at least 20 minutes of sunshine a day on your bare skin. Use the D-Minder app to make sure you don’t burn and to track your Vitamin D levels.
If you want more info on how powerful a ketogenic whole foods diet is for not only losing weight but for autoimmune issues check out The Wahls Protocol.
If you are confused about keto and it’s health benefits, Keto Answers is a really helpful resource.
If you want more info on healing through sunshine and ketosis follow one of my doctors on instagram.
If you want to explore clean beauty and lower your toxic load check out Beauty Counter and you can DM me on instagram with any questions.
Wishing you all a happy healthy week!
Amanda “Keto Canary”
*Disclaimer : This is not medical advice. The information provided is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment.