Fat Loss Fundamentals Lunch Recipes
Andrew’s Lunch Smoothie
Calories: 609
Fat: 32g
Carbs: 35g
Protein: 43g
Fiber: 20g
Net Carbs: 15g
Directions
Put all of the ingredients in a blender and blend until smooth
Ingredients
2 Tbsp. Chia Seeds
2 Tbsp Flax Seeds
2 Tbsp Pumpkin Seeds
1 Tbsp Almond Butter
1 C. Blueberries
1 C. Water
½ C. Unsweetened Almond Milk
3 Tbsp Collagen powder
1 Scoop Naturally Flavored Whey Protein
Cauliflower Chicken Cheddar Soup
1 Bowl
Calories: 277
Fat: 30g
Carbs: 5g
Protein: 17g
Fiber: 2g
Net Carbs: 3g
Directions
Put a large stockpot over medium heat and add the butter
Saute the onion, chicken, and cauliflower until tender and lightly browned, about 10 minutes
Add the chicken stock and nutmeg to the pot and bring the liquid to a boil
Reduce the heat to low and simmer until the vegetables are very tender, about 15 minutes
Remove the pot from the heat, stir in the heavy cream, and puree the soup with a blender until smooth
Season with salt and pepper and serve with cheddar cheese on top
Ingredients
¼ C. Butter
½ Sweet onion, chopped
1 Head cauliflower, chopped
4 C. Organic Chicken Stock
½ tsp ground nutmeg
1 C. Heavy Whipping Cream
Salt & pepper
1 C. Shredded Cheddar Cheese
4 Chicken Breasts, chopped
Cheesy Brats & Kraut
Calories: 638
Fat: 49g
Carbs: 13g
Protein: 26g
Fiber: 4g
Net Carbs: 9g
Directions
Cook up the beer brats and let them rest
While the brats are resting melt the cream cheese in a pot and add the sauerkraut until warm
Slice up the brats into bite size pieces and add them to the pot of cheesy kraut
Enjoy
Ingredients
6 Beer Brats
4 C. Sauerkraut
4 oz cream cheese
Chicken Avocado Lettuce Wraps
4 Wraps
Calories: 608
Fat: 47g
Carbs: 22g
Protein: 25g
Fiber: 9g
Net Carbs: 13g
Directions
In a medium bowl, mash the avocado with the mayonnaise, lemon juice, and thyme until well combined.
Stir in the chopped chicken and season the filling with salt and pepper
Spoon the chicken salad into the lettuce leaves and top with the walnuts
Enjoy
Ingredients
1 Avocado, peeled and pitted
1/2 C. Primal Kitchen Mayonnaise (Target)
1 tsp Lemon juice
2 tsp Chopped fresh thyme
1 Chicken breast, chopped
Salt & pepper
8 Romaine Lettuce leaves
¼ C. Chopped Walnuts
Chocolate Keto Smoothie
Calories: 562
Fat: 41g
Carbs: 31g
Protein: 18g
Fiber: 20g
Net Carbs: 11g
Directions
Put all of the ingredients in a blender and blend until smooth
Ingredients
1.5 C Water
2 C. Spinach
1 Tbsp. Navitas Organics Cacao Powder
2 Tbsp Flax Seeds
2 Tbsp Chia Seeds
2 Tbsp Hemp Seeds
1 Tbsp Skippy Peanut w/ honey
1 Tbsp Almond Butter
1 Tbsp Monk Fruit Sweetener
Salad Bar
Directions
Wash all of the veggies and cut them into salad size bites
Cut enough for 3 days and then repeat for the rest of the week
Assemble your salad at night and put it in the fridge so it is easy to grab and go
Put your homemade dressing in a separate container
Ingredients
Greens (2 Cups of one of these per salad)
Arugula
Collard Greens
Kale
Romaine Lettuce
Spinach
Swiss Chard
Watercress
Vegetables (1-2 Cups per salad unless noted differently)
Artichoke
Asparagus
Avocado
Beets
Bell Peppers
Bok Choy
Broccoli
Brussel Sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumbers
Eggplant
Green Beans
Mushrooms
Olives
Onions
Radish
Tomatoes
Herbs (1 tsp)
Basil
Cilantro
Dill
Mint
Oregano
Parsley
Protein (4-6 ounces)
Canned fish-packed in water (salmon, sardines, herring, tuna)
Chicken (baked or roasted)
Cooked shrimp
Hard Boiled eggs (2)
Turkey (baked or roasted)
Nuts/Seeds (¼ Cup)
Almonds
Brazil nuts
Cashews
Chia
Flax
Hazelnuts
Hemp seeds
Pecans
Pumpkin seeds
Walnuts
Dressing (1-2 Tbsp per salad)
Start by mixing oil with lemon (or lime) juice or vinegar, at a ratio of ¾ cup oil and ¼ cup lemon/vinegar.
Oil: extra virgin olive oil, flax seed oil, walnut oil, or avocado oil
Juice: Lemon or lime
Vinegars: apple cider, balsamic, wine vinegar
Optional: Dijon mustard
Optional: salt, pepper, basil, oregano, garlic, onion, and rosemary
Optional (to make dressings creamy): avocado
Shrimp and Avocado Salad over Arugula
½ Salad
Calories: 578
Fat: 38g
Carbs: 26g
Protein: 37g
Fiber: 15g
Net Carbs: 11g
Directions
Rinse shrimp and pat dry. Sprinkle salt and chili powder on them
Heat ½ Tbsp olive oil in a skillet on medium heat
Place shrimp in a pan and sear on each side for 2 minutes. Remove and set aside
Combine all vegetables in a serving bowl and toss with remaining olive oil and lime juice
Gently fold in shrimp and serve over arugula sprinkled with a little olive oil
Ingredients
1 lb Shrimp, peeled and deveined
Pinch of sea salt
½ tsp Chili powder
2 Tbsp Olive oil
1 Red bell pepper, diced
4 Shoots scallions, sliced
3 Tbsp fresh cilantro
2 Ripe avocado, cubed
1 C. Cherry tomatoes, halved
1 Tbsp Lime juice
4 C. Arugula