Welcome back Canary!
Here’s your weekly newsletter with meal plan, shopping list, and recipes for the week ahead. Another week of building a better, stronger, healthier version of yourself by feeding your cells whole real foods. Thank you for joining me on this journey and thank yourself for committing to building a better you!
These are really simple one pan meals designed for one person. If you have more than one person in your home go ahead and multiply the ingredients. Each week will come with variety but the weekly menu has repeating qualities to allow you to buy in bulk and keep your shopping bill low.
You can expect to see this newsletter in your inbox every Sunday. Make sure to follow along on instagram, tik tok, or youtube for recipe videos.
“It’s not about cutting out the carbs, it’s about cutting out the crap.”
Meal Plan for the Week of August 15, 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
Dinner
Peruvian Chicken with Chimichurri
*This recipe will make enough for two meals. Enjoy a day off from cooking Tuesday night with these leftovers.
Preheat oven to 400 degrees. Remove any seeds from 10 oz of butternut squash with a spoon. Carefully peel. Dice squash into pieces. Dice 1 green pepper into pieces. Cut 1 red onion into strips. Dice 1 Roma tomato into pieces. Chop garlic. Place squash, bell pepper, onion, and about half of the tomato in a medium bowl. Drizzle with about 1 ½ tablespoons cooking oil and white wine vinegar. Season with paprika, cumin, garlic, salt, and pepper. Spread veggies out in a single layer on a lightly oiled, foil-lined baking sheet. Roast for about 20 minutes, or until tender, stirring halfway through. Pat chicken breasts dry with paper towels. Season with salt, pepper, paprika, cumin, and garlic powder. Heat about 1 ½ tablespoons cooking oil in a medium oven-safe sauté pan over medium-high heat. Add chicken to hot pan. Sear about 3 minutes on each side. Transfer pan to oven. Roast 10-12 minutes, or until chicken is fully cooked. Cut chicken into slices. Plate with roasted veggies. Place chicken strips on top of roasted veggies. Drizzle with Haven’s Kitchen Herby Chimichurri to taste. Garnish with remaining tomatoes.
Tuesday
Breakfast
Keto Eggs & Bacon + Smashed Avocado
Lunch
Dinner
Peruvian Chicken with Chimichurri
*Leftovers from Monday night.
Wednesday
Breakfast
Keto Eggs & Bacon + Smashed Avocado
Lunch
Dinner
Cajun Shrimp Stir Fry
*This recipe will make enough for two meals. Enjoy a day off from cooking Thursday night with these leftovers.
Roughly chop walnuts. Trim stems off 6 oz green beans and cut in half. Cut 1 yellow squash in half moons. Dice 1 roma tomato into pieces. Add 1/2 cup of avocado mayo, 3 tbsp of dijon mustard, 1 1/2 tsp cajun seasoning, and 1 tbsp olive in on a bowl. Place 1/2 oz walnuts in a dry, large sauté pan over medium heat. Toast 2-3 minutes, or until fragrant. Whisk together. Rinse 16-20 shrimps and pat dry with paper towel. Season with blackening spices, salt, pepper, and olive oil. Stir to coat. Heat 1½ tablespoons cooking oil in pan used for walnuts over medium heat. Add green beans to hot pan. Season with ¼ teaspoon salt and a pinch of pepper. Cook 5-6 minutes, or until crisp-tender, stirring occasionally. O Move green beans to sides of pan. Add squash and shrimp to center of pan. Cook 4-5 minutes, or until squash begins to soften, stirring occasionally. Move green beans, squash, and shrimp to sides of pan. Add tomato to center of pan. Add about half the whisked sauce and 1 tablespoon water. Stir to coat. Cook 1-2 minutes, or until shrimp are fully cooked and veggies are tender, stirring occasionally. Season with salt and pepper to taste. Divide Cajun shrimp stir-fry between bowls. Drizzle with remaining whisked sauce to taste. Garnish with toasted walnuts.
Stop eating at 7pm and begin your 16 hour fasting detox.
Thursday
Breakfast
There is none, you’re fasting and you’re feeling great! ;)
Drink black coffee, water, water with Ultima electrolytes, and herbal teas until 11:00am.
Lunch
11am ends your fast and it’s time to re-feed! If you take a multi-vitamin this is a great time to take one and refuel your system.
Dinner
Cajun Shrimp Stir Fry
*Leftovers from Wednesday night.
Friday
Breakfast
Keto Eggs & Bacon + Smashed Avocado
Lunch
Dinner
Saturday
Breakfast
Keto Eggs & Bacon + Smashed Avocado
Lunch
Dinner
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.
Spreading 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.
Hydrate, Hydrate, Hydrate!
When you’re body is in ketosis you are dumping fat from your cells along with water.
When your body’s water stores gets too low you may experience what is known as the “keto flu”.
Excessive thirst
Dry mouth
Muscle cramps or spasms
Dry eyes
Headaches
Fatigue
Feeling confused or having brain fog
Constipation
Personally when I experience keto flu I get a headache. A quick and effective recovery technique is to hydrate! Drink lots of water with electrolytes or pink salt. The cleanest electrolyte replacement is Trace Minerals but I must admit that it’s not very tasty! The next best alternative is my personal favorite, Ultima. There are lots of flavors, all sugar free sweetened with stevia.
Wishing you all a happy healthy week!
Amanda “Keto Canary”