SL/July20-272015

Produce

1 1/2 Cups Bananas + 3 Bananas
  • 3 bananas
  • 1 1/2 cups diced ripe banana,
1/2 lb carrot + 1 1/2 Cups carrots + 3 carrots
  • 1/2 pound carrots
  • 3 carrots, peeled and diced
  • 1 1/2 cup shredded carrots (4g carbs per 1/4 cup serving so fine for this S meal)
6 stalks of Celery
1 1/2 Medium Onions + 1/2 Small Onion + 2 Tablespoons Onions + 1 Onion
  • 1 onion
  • 1/2 small onion
  • 1 1/2 medium onion
  • 2 tablespoon dried minced onion
limes
  • zest and juice of half of a lime
  • zest and juice of half lime
10 Small cilantro
  • handful cilantro leaves- torn into small pieces
  • handful of cilantro leaves- torn into small pieces
  • 10 cilantro leaves- torn into small pieces
12 Teaspoons Garlic
  • 2 tsp garlic
  • 6 tsp of minced garlic
  • 4 teaspoons dried minced garlic
1 1/2 Cups Tomatoes + 6 Tomatoes
  • 6 roma tomato, chopped
  • 1 1/2 cup tomatoes
4 cups of cut up steamed broccoli
1 Small Red Onion + 1 Red Onion
  • 1 sm. red onion, diced
  • 1 red onion, chopped
1 T. dried parsley (or 2 T. fresh parsley)
1/2 cup blueberries
1 1/2 teaspoons finely chopped fresh basil
1 1/2 teaspoons finely chopped fresh oregano
1 1/2 teaspoons finely chopped fresh chives
1 small garlic clove, minced
6 cup Romaine lettuce
2 avocado
  • 2 avocado garnish
  • chicken, romaine lettuce, tomatoes, Applewood-smoked bacon, Gorgonzola, hard-boiled eggs, all chopped and tossed with herb vinaigrette, topped with fresh avocado.
20 Ounces pineapples + 1 Teaspoon pineapple
  • 20 ounces pineapple chunks
  • 1 teaspoons pineapple extract
1 large green pepper, cut into 1-inch pieces
1 Head Cauliflower + 1 Cup Cauliflower
  • 1 head of riced cauliflower or 6 cups hot cooked rice
  • 1 cup chopped cauliflower
1/4 cup thinly sliced baby spinach
8 cups whole green beans fresh or frozen
Green Onions + 1/4 Cup Green Onion
  • 1/4 cup green onion, chopped
  • Optional: 3-4 green onion stalks, finely chopped
1 large head iceberg lettuce - rinsed, dried, and chopped
1 teaspoon ground ginger/ginger powder, finely chopped or minced (if you choose fresh ginger for this recipe, you’ll need to use quite a bit and be sure it’s grated/minced very fine; I love fresh, but ground really works better in this recipe)
1 head of lettuce shredded
1 medium head finely sliced cabbage
1 small head of cabbage

Baking

6 tablespoon cocoa powder
2 Cups Flour + 2 Flour
  • 1/2 cup almond flour
  • 2 TBS coconut flour
  • 1 1/2 cup almond meal/flour
1 tsp baking powder
1/2 Cup brown sugar + 1 brown sugar
  • 1 TBS Sugar Free Brown Sugar (Gwen's Nest)
  • 1/2 cup packed brown sugar (THM)
3 tablespoons cornstarch (1 TBSP Glucci)
9 Tablespoons Sugar
  • 3 Tbsp. of Truvia or sugar
  • 4 Tbsp Truvia or sugar
  • 2 tablespoons white sugar
6 c. of whole wheat flour
1 1/2 T. instant/fast rise yeast (2 packets)
2 tsp xanthan gum
1/2 cup sweetener
2 Tbsp of Truvia
2 TBS golden flax meal
1/2 cup oat fiber
2 TBS Pyure Organic Stevia, All Purpose Sweetener
6 teaspoon Truvia, optional (or substitute any preferred sweetener)
9 teaspoons dried chia seeds

Beans, Grains & Rice

6 1/2 Cups brown rice
  • 2 cups cooked brown rice- I boiled mine in chicken stock for added flavor
  • 4 1/2 cups of brown rice, already cooked
1 can of black beans - drained
1 c. of green or brown lentils, rinsed and sorted
1 cup old fashioned oats

Bread & Bakery

1 of Gwen’s Bread Recipe or loaf of bread dough
16 low carb tortillas

Breakfast & Cereal

1 box Uncle Sams Cereal
1 1/2 cup uncooked old fashioned rolled oats
1/2 cup oatmeal

Cheese

1 cup of grated romano cheese
1 1/2 cup Gorgonzola crumbles
2 1/2 Cups swiss cheese
  • 1 cups shredded Swiss cheese.
  • 1 1/2 cup Swiss cheese, shredded
1 5/12 Cups Parmesan Cheese
  • 1/2 cup Parmesan cheese, grated
  • 1/4 cup grated parmesan cheese
  • 2/3 cup grated Parmesan cheese
4 1/2 Cups mozzarella
  • 1 1/2 cups shredded mozzarella cheese
  • 3 cups shredded mozzarella
10 ounces shredded Cheddar cheese
1 cup taco cheese
1 1/2 cups cheese

Condiments & Sauces

2 liters sauerkraut + 2 sauerkraut
  • 2 liters homemade sauerkraut,
  • 2 cabs sauerkraut(only drain one can
1/4 t. THM Sweet Blend (or 1 t. honey for those of you not eating THM)
2 T of ketchup
1 tsp hot sauce,
1/3 Cup Soy Sauce + 1 Tablespoon Soy Sauce
  • 1 tablespoon soy sauce or Brags liquid Amino
  • 1/3 cup coconut aminos (soy sauce alternative) or Bragg’s Amino
1 1/4 cups mayonnaise
1 cup salsa
1/2 cup pizza sauce
1 TBSP dill relish
5 T of Mayo

Dairy

1 1/2 Cups Eggs + 48 Eggs
  • 18 eggs
  • 18 eggs
  • 1 egg
  • 1 1/2 cup diced egg[3]
  • 1 egg
  • 5 eggs
  • 2 eggs
  • 3 eggs (for dough, one for egg wash)
1 carton sour cream
6 cups kefir
3 Cups Milk
  • 2 cups milk
  • 1 cup milk (any type)
1 1/2 cups low-fat Greek yogurt
8 Tablespoons butter + 2 Teaspoons butter
  • 2 TBSP butter
  • 2 tsp coconut oil, refined or 1 tsp butter
  • 4 tablespoons butter
  • 2 Tbsp Softened Butter
2 cups heavy cream
2 egg yolks
1 cup almond milk
1 Ounce cream cheese + 4 Tablespoons cream cheese + 4 cream cheese
  • 4 Tbsp of yogurt or cream cheese
  • 1 (8 oz) package of full fat cream cheese, room temperature
  • 4 tbs cream cheese

Frozen Foods

1 c. of frozen peas
1 (10 ounce) package frozen green peas, thawed

Juices

1 quart tomato juice
8 Tablespoons Lemon Juice
  • 2 T. lemon juice, freshly squeezed or bottled
  • 6 tablespoon lemon juice

Meat & Poultry

2 lbs ground beef
3 smocked pork chops (1 kilo) ,
4 Large Chicken Breasts + 36 Ounces Chicken Breasts + 4 Chicken Breasts
  • 4 chicken breasts
  • 36 oz of chicken breast
  • 4 large skinless chicken breasts
30 pepperoni Slices
6 cup chicken
1 lb Bacon + 1 1/2 Cups Bacon
  • 1 1/2 cup bacon
  • 1 pound bacon
1 lb Turkey + 30 Turkey
  • 1 pound turkey pastrami
  • 30 meatballs (frozen or thawed) Low fat Turkey for THM
1 pound ground turkey
18 Slices ham + ham
  • 18 slices of thinly sliced ham
  • toppings - pepperoni, ham, sausage, mushrooms, peppers
1 1/2 lb. ground pork or beef (S) or lean ground turkey (E or FP)
8 kosher hot dogs

Oil & Vinegar

1/2 cup olive oil
7/8 Cup extra-virgin olive oil
  • 1/8 c. extra-virgin olive oil
  • 3/4 cup extra virgin olive oil
1/4 cup balsamic vinegar
3 tablespoons vinegar
3 teaspoons sesame oil
1/3 cup coconut oil, melted

Seafood

3 lb fish

Soups and Broth

Chicken Broth

Spices

1 1/2 Tablespoons Salt + 8 1/2 Teaspoons Salt + 1 Salt
  • salt
  • 1 tsp salt
  • 2 tsp salt
  • 1 tsp salt
  • Salt
  • salt
  • salt and pepper
  • 1/2 t. salt
  • 1/2 tsp salt
  • 1 dash salt
  • 3/4 teaspoon salt
  • 1/2 tsp Salt (or to taste)
  • 1/4 teaspoon salt
  • 1 1/2 T. kosher or coarse salt
  • 2 teaspoon pretzel salt or other coarse salt
3 3/8 Teaspoons pepper + 1 pepper
  • Pepper
  • 1 tsp pepper
  • 1 tsp pepper
  • 1 tsp pepper
  • Pepper
  • pepper
  • 1 dash fresh ground pepper
  • 1/4 tsp Pepper (or to taste)
  • 1/8 teaspoon pepper
2 Tablespoons garlic powder + 6 1/2 Teaspoons garlic powder + garlic powder
  • 2 tsp garlic powder
  • 2 tsp garlic powder
  • 2 tablespoons garlic powder
  • 1 tsp Garlic powder
  • 1 tsp garlic powder
  • Garlic powder
  • 1/2 teaspoon garlic powder
4 Teaspoons Cumin
  • 2 tsp cumin
  • 2 tsp cumin
3 tsp Italian Seasoning
1 3/8 Teaspoons Black Pepper + Black Pepper
  • black pepper
  • 1/8 t. black pepper
  • 3/4 teaspoon black pepper
  • 1/4 tsp ground black pepper
  • Salt and black pepper to taste
  • 1/4 teaspoon freshly ground black pepper, or to taste
1 Teaspoon thyme
  • 1/2 t. dried thyme
  • 1/2 teaspoon dried thyme
1 t. Dijon mustard
1 1/2 teaspoons finely chopped fresh tarragon
2 Tablespoons Onion Powder + 1 Teaspoon Onion Powder
  • 2 tablespoons onion powder
  • 1 teaspoon onion powder
3 Tbsp. Cinnamon
4 cloves garlic, chopped
1 Teaspoon red pepper flake
  • Optional: 1/2 tsp red pepper flakes adds a nice kick!
  • 1 pinch cayenne pepper, or to taste (optional)
4 tablespoons sesame seeds
4 tablespoons poppy seeds
2 teaspoons hot chili powder
1 1/2 teaspoons paprika
1/2 teaspoon sea salt
1/2 teaspoon ground cumin
1/2 teaspoon oregano
1 pinch red pepper flakes, or to taste (optional)
1 TBS xanthan gum