Ren's Keto Wt Release

If you wish to start this diet plan please book an appointment by calling                     
          
              818-584-1763
 
BE ADVISED the recipes below are just A PIECE of the diet not the entire plan and WOULD NOT provide enough nutrition daily. Call today to start the full diet plan.
                                      Elite Lean Ketogenic Recipes 

You will find breakfast, lunch and dinner options below.

If you are cooking for more than one person, just double or triple the recipe, add in some red potatoes, brown or dark rice for family members and they won't even know you are on the plan.


Note: 'Keep in mind if you are not on the Elite Lean ketogenic plan with Ren this is not the enire plan, there are three other mini meals that you would need to achieve the right weight loss balance that are not listed here.'

                          Breakfast Options

 

Perfect Poached Eggs
Boil 3 inches of water in a 5- to 6-quart pan. Using a slotted spoon, quickly and gently immerse 2 large eggs in the shell for 8 seconds and take out. 

Leave 1 inch of the water in the pan and reduce the heat so bubbles on the pan bottom pop to the surface only occasionally. Crack eggs 1 at a time, holding each shell close to the water surface as you break it open to let egg slide gently into water. Cook to desired doneness (poke gently with a spoon to check), 3 to 4 minutes for soft-cooked eggs. Use slotted spoon, lift eggs 1 at a time from water and immediately immerse in a bowl of cold water.

Heating the eggs in the shell first keeps them from sticking.

Fish and Onions
Spray 2 P on both sides, of your favorite fish with cooking spray and brown 1 tsp of extra virgin olive oil, sea salt and pepper to taste. Add in 1/2 of a white or red onion until wilted and serve.

SUBSTITUTIONS for onions:
5 Spears of asparagus
1 C sliced raw cucumber
1/4 C of grapefruit
1/4 C of melon
1/4 C of raspberries

Protein and Tomatoes
Brown 2 P of Canadian Bacon OR Chicken in a pan with 1 tsp of oil.

Add in 5 cherry tomatoes OR 1 medium sized tomato with a shake of parsley, sea salt and black pepper to taste.

SUBSTITUTIONS for tomatoes:

5 Spears of asparagus
1 C sliced raw cucumber

1/4 C of grapefruit
1/4 C of melon
1/4 C of raspberries

                                    Lunch Options

Organic tofu kabob (or any other protein)

2 P of Tofu (or protein of your choice). Chop up the following serving sizes for vegetables.
1/4 C of pineapple, 1/8 C of red pepper, 1/4 C of green pepper, 1/4 of an onion, 1/2 C of mushrooms.

Load up skewer with all the goodies and grill or bake in oven.

SUBSTITUTIONS for Onion:
1/4 C of cauliflower or 2 stalks of asparagus

Apple and Zucchini Salad
4 tsp of coconut OR extra virgin olive oil, 2 tsp apple cider vinegar, 1 tbsp lemon juice, a dash of stevia (sweet herb), 1 tsp dried basil, 3/4 tsp sea salt, 1/4 tsp freshly ground pepper, ¼ C granny smith apple OR red
delicious apple diced, ¼ C green bell pepper, cut into thin strips, ½ C zucchini, thinly sliced, 1 P of grilled chicken (or protein of your choice), 2 medium sized lettuce leaves.

Combine oil, vinegar, lemon juice, stevia, basil, sea salt, & pepper in a jar; cover tightly, and shake vigorously. Add apple, bell pepper, zucchini, protein and toss. Serve on individual lettuce-lined serving plates.

Sirloin (or Fish or Chicken) with Dijon Port Sauce

1 P of chicken, steak or your favorite protein, 1/2 tsp sea salt, 1/2 tsp black pepper, 2 tbsp cup port wine, (you cannot drink the wine!), 1 tbsp minced shallots, 1 tsp minced garlic, 1/2 C low sodium organic beef or
chicken stock (must be 0 carbs), 1 tbsp of sugar free Dijon mustard, 1/2 tsp fresh thyme leaves.

Heat a nonstick skillet over medium-high heat with 1 tsp of oil. Pound your protein flat, and sprinkle both sides
with sea salt and pepper. Lightly coat chicken with cooking spray. Add steak to pan; cook 4 minutes on each side or until desired degree of done-ness.

Transfer meat to a platter; keep warm. Add wine to pan, scraping to loosen browned bits. Stir in shallots and garlic; cook 45 seconds, stirring frequently. Add beef broth; bring to a boil. Cook 20 seconds; remove from heat.
Add mustard and thyme, stirring with a whisk. Cut protein diagonally across grain into thin slices. Serve steak and sauce with a vegetable of your choice. Just remember to keep within your meal carbohydrate limits. 

Pan Grilled Fish

1 P of fish fillet, 1/2 tsp sea salt, 1/4 tsp black pepper, 1 tbsp minced shallots, 1 tbsp chopped fresh parsley, 1 tbsp fresh lemon juice, 1 tsp orange juice, 1 tsp sugar free Dijon mustard, 1 tsp extra virgin olive oil, 1 C spinach, cooking spray.

Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle fish evenly with ½ of salt portion salt and ½ of pepper portion. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of done-ness. Make a sauce by combining remaining salt and pepper, shallots, parsley, lemon juice, orange juice, and mustard in a small bowl, stirring well. Slowly add olive oil, stirring constantly with a whisk. Lightly steam spinach till wilted and remove. Serve fish over wilted

spinach and pour over sauce.

Cheese and Almond Salad

24 almonds, 4 tbsp extra virgin olive oil, 2 tsp of apple cider vinegar, 1 tbsp lemon juice, 2 ½ C romaine lettuce, crisped, sea salt and pepper, 2 P low fat cheese of your choice. 

In a large bowl combine oil, vinegar & lemon juice. Add lettuce and stir, adding sea salt and pepper to taste. Cut cheese into thin slices and add over salad. Sprinkle evenly with crushed almonds.

 

                                 Dinner Options

Spaghetti Squash Marinara

3/4 of crushed tomatoes, 1 tbsp of minced garlic, 1 fresh basil, 1 fresh parsley leave, 1 C of spaghetti (winter) squash shredded, 2 P of ground turkey, chicken or tofu, 1 small splash of balsamic vinegar.

Heat 1 tsp of extra virgin olive oil in pan, stir with minced garlic, fresh basil, parsley, add tomatoes to the pan with 2 tsp water and a squirt of balsamic vinegar, cook for 10 minutes or until desired.

Cut squash in half and and steam or boil for 25 or 30 minutes until soft. Let cool, it is going to be really hot so be careful, run under cool water and use a fork take out seeds, then start to fork out the squash. It will start to shred and look just like pasta.  Put the pasta squash in a bowl and pour over marinara sauce.
Put on a pretty plate and enjoy!

This is a great lifestyle pasta to share with your family. Cuts down on the carbs, gluten and unhealthy white processed pasta. When you are off the diet, I will suggest you use this recipe again, or whole grain organic pasta.

Dinner Wraps
Use 1 C of big green lettuce wraps, whole, sprinkled with sea  salt and pepper to taste to hold the following mixture. Mix 2 P of your favorite protein with 1 P of low fat feta cheese (or your favorite cheese), 1/2 C of cabbage, 1/2 C of alfalfa sprouts, and 2 tbsp of avocado. You can add 2 tsp of apple cider vinegar and 4 tsp of extra virgin olive OR 4 tsp of coconut oil for taste.

 

Chicken Pear and Fennel Salad

2 tbsp apple cider vinegar, 4 tsp almond oil, 1/2 tsp sea salt,
1/8 tsp freshly ground black pepper, 2 P of chicken (or your favorite protein)
grilled or baked, 1/3 of a pear thinly sliced, 1 P of low fat finely shredded Gruyère cheese, ¼ C thinly sliced fennel bulb.

Combine first 4 ingredients, stirring with a whisk. Combine protein and fennel in a large bowl. Add pears, and toss gently to combine. Drizzle dressing over salad; toss gently to coat. Top with shredded cheese.

Baked Fish    

Roll 2 P fish of your choice in 1/2 tsp of melted butter, sea salt
and pepper. Place close together in a baking dish and use 1/2 tsp of additional
melted butter and lemon juice mixed with a few shake’s of parsley and rosemary to taste. Bake for 30 minutes in 350 degree oven. Serve with 8 spears of steamed
asparagus covered with lemon juice.

SUBSTITUTIONS for asparagus:

1/2 C of broccoli

1 1/2 C of raw cucumber

3/4 C of cauliflower, steamed

1/2 C of spinach, steamed

1/2 C of carrots, steamed


  

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