Low Carb & Low Sugar Meal Plan, Weeks 1-2

 WEEK 1

MON	Salmon Fillet, Couscous, Green Beans
TUE	Chicken Lettuce Wraps, Spanish Rice, Corn & Bean Salsa
WED	Zuppa Toscano Soup, Salad
THU	Crockpot Spicy Asian Pork Bundles
FRI	Steak & Rice
SAT	Order Out/Leftovers
SUN	Leftovers

WEEK 1 SHOPPING LIST (Does not include spices, common condiments -- check recipes for additional ingredients before shopping)

• Salmon Fillets

• Couscous

• Iceberg (for salad)

• Romaine (for lettuce wraps)

• Green Beans

• Chicken Breasts

• Spanish Rice

• Corn & Bean Salsa

• Tortillas (optional, for kids)

• Taco seasoning

• Bell Peppers (3)

• Onions

• Hot Italian Turkey Sausage

• Cauliflower

• 1 lg. Baked Potato

• Chicken Broth (4 c.)

• Olive Garden Dressing

• Limes

• Lemons

• Shredded Cheese (optional)

• Refried Beans (optional)

• Sour Cream (optional)

• 3# Pork Loin Roast

• Chili Paste or chili garlic sauce

• Ginger Root

• Carrots

• Tomato Sauce

• Round Steak

• Rice

• Kale

WEEK 1 RECIPES

Salmon Fillet, Couscous, Green Beans

Salmon: Combine 2 T parsley, 2-3 pressed garlic cloves, 2 T oil, 2 T lemon juice, ½ T Dijon, ½ t salt, ⅛ t pepper. Spread over each salmon fillet. Bake in tin foil, 450 12-15 min

Couscous: cook to package directions

Green Beans: Trim ends, cook in pot with butter and garlic

Chicken Lettuce Wraps

Chicken: Cut chicken in thin strips, cook, add taco seasoning (add water according to package directions)

Spanish Rice: cook according to directions

Serve on Lettuce Wraps or tortillas with toppings (corn & bean salsa, rice, shredded cheese, sour cream, refried beans)

Zuppa Toscano Soup & Salad

Brown Turkey Sausage, add 1 c diced onion, 3 cloves garlic. Add 4 c chicken broth and pureed cauliflower (steam, puree). Add kale (3 c, de-stemmed, bite size). Add diced baked potato, pinch of red pepper flakes, s & p to taste. 195 calories per cup. Serve with iceberg lettuce salad and Olive Garden Dressing.

Crockpot Spicy Asian Pork Bundles

Combine pork, ½ c soy sauce, 1 T chili paste, 2 tsp minced ginger in crockpot and stir. Cover, cook on LOW 8-10 hrs.

Remove Roast, trim and discard fat, shred with 2 forks.

Skim off fat from cooking liquid. Stir 2 T water, 1 T cornstarch, & 2 T dark sesame oil until smooth. Add to cooking liquid and cook on HIGH for 15 min. 

Return pork to pot, stir in 1 c shredded carrots. Cook HIGH 15-30 min. Serve on romaine lettuce leaves.

Steak & Rice

Slice steak into thin strips, coat in flour. Add oil or butter to large skillet, brown steak. Add 1 med onion, chopped. Add 2 green bell peppers (sliced), ¼ c soy sauce, 3 T Worcestershire, 1 T yellow mustard, 32 oz can tomato sauce (then add 1-2 cans of water). Cook for 1-2 hours, serve over rice.

WEEK 2

MON	Curried Chicken & Vegetables
TUE	Pork Loin, Asparagus, Quinoa
WED	Zucchini Noodles w/ Meatballs & Red Sauce
THU	Crockpot Summer Squash w/ Pine Nuts, Chicken
FRI	Hoisin Beef Stir Fry
SAT	Order Out/Leftovers
SUN	Leftovers

WEEK 2 SHOPPING LIST (Does not include spices, common condiments -- check recipes for additional ingredients before shopping)

• Chicken Breasts (3)

• Onions

• Carrots

• Red Skin Potatoes

• Broccoli Florets

• Curry Sauce

• Iceberg Lettuce

• Zucchini (6, 3 for one recipe, 3 for another)

• Red Sauce (can make own or buy jarred sauce)

• Vegetables for salad

• Pork Loin (Buy cut or whole, depending on recipe. I included the recipe I like below)

• Asparagus

• Whole Grain Mustard

• Lemon

• Quinoa

• Egg Noodles

• Red Bell Pepper (2)

• Sirloin Steak

• Snow Peas

• Scallions

• Hoisin Sauce

• 3 yellow squash

• Pine nuts (not from china)

• Romano cheese

• Rice (optional)

• Meatballs (make own or buy)

• Small button mushrooms

WEEK 2 RECIPES

Curried Chicken & Vegetables

Add oil to large skillet and cook 1 onion, thickly sliced, and 4 cloves of garlic, crushed. 

Add 3 carrots, thickly sliced, 1 ¼ lb red-skinned potatoes, cut in 1 in pieces. Add diced chicken and cook through. Add jar of curry sauce and water if needed. Add broccoli florets, cook 5 minutes, and serve. Can serve over rice.

Pork Loin with Asparagus and Quinoa

Cook pork loin however desired (I’ll include my favorite recipe)

MIx 2 T diced garlic, 2 T Italian Herb Seasoning Blend (or 1 t basil, 1 t oregano, 1 t thyme, 1 t parsley, ½ t sage).

Coat loin with herb mixture. Put 4 - 6 tabs of butter over loin. Wrap in foil, transfer to baking sheet. Cook 350 for 25 minutes, or longer (internal temp should be 150 or higher). Slice and serve. 

Roast asparagus or steam (however you desire).

Cook Quinoa according to directions.

Zucchini Noodles with Meatballs and Red Sauce
Use spiralizer or mandoline to make zucchini noodles.
Make meatballs or use store bought. Make our use jarred red sauce.

Crockpot Summer Squash with Pine Nuts and Chicken
Heat oil in large skillet, add ½ c onion, chopped, red bell pepper, chopped, and 1 clove of garlic, minced. Cook for 10 min, put in crockpot. Add 3 zucchini and 3 yellow squash, ½ in slices.
Combine ½ c pine nuts, chopped, ⅓ c grated romano cheese, 1 t Italian seasoning, 1 t salt, and ¼ t black pepper. Fold half of cheese mixture into squash. Sprinkle remaining cheese mixture on top. Dot cheese with butter, Cover, cook LOW 4-6 hrs.
Serve with chicken, cooked however you desire.

Hoisin Beef Stir Fry
Cook egg noodles to directions.
Heat 1 T oil in large skillet, add 2 cloves garlic, finely shredded, and 1 t grated ginger.
Add red pepper, thinly sliced, and ½ c small button mushrooms. Cook 2-3 min.
Add strips of steak, ½ c halved snow peas, 4 scallions, sliced, and cook for 1-2 min.
Add 1 T hoisin sauce, 2 t soy sauce, 2 T water, cook until bubbling. Drizzle with ½ t sesame oil. Serve over egg noodles.