Low Carb Family Plan

June 19 - 25, 2013

Meals: Side dishes are in ITALICS Ingredients: Instructions:

Meal 1

Roasted Shrimp with Tomatoes and Feta 6 servings at 8 net carbs each
Sauted Cabbage 6 servings at 5 net carbs each
Prep 10m Cook 35m Total 45m

5 tomatoes, cut in eighths 3 tablespoons olive oil 2 cloves garlic, minced ! teaspoon each salt and pepper 2 lbs medium raw shrimp, peeled, deveined, and thawed " cup chopped parsley 2 tablespoons lemon juice 4 oz crumbled feta cheese --------------------------------------------------------------1 large head cabbage, shredded 2 tablespoons butter

Preheat oven to 450 degrees. Place tomatoes in a large baking dish. Spoon oil and garlic over tomatoes. Sprinkle with salt and pepper. Toss. Place on top rack of oven and roast for 20 minutes. Remove baking dish from oven; stir in shrimp, parsley and lemon juice. Sprinkle with feta cheese. Bake for another 10 to 15 minutes or until shrimp are cooked. --------------------------------------------------------------Melt butter in medium skillet over medium-high heat. Add cabbage and saut 5 minutes or until tender. Season with salt and pepper to taste.

Meal 2

Dijon and Lime Baked Chicken 6 servings at 1.5 net carbs each
Stir-Fry Broccoli Slaw 4 servings at 2 net carbs each
Prep 10m Cook 35m Total 45m

6 (2 lbs) boneless skinless chicken breasts 4 tablespoons Dijon mustard 1 tablespoon mayonnaise 1 clove garlic, minced Juice and zest from 1 lime 1 teaspoon dried parsley --------------------------------------------------------------12 oz bag broccoli slaw 5 slices bacon, coarsely chopped

Preheat oven to 400 degrees. Place chicken in a large bowl. In a small bowl combine mustard, mayonnaise, garlic, lime juice, lime zest, salt and pepper. Mix well. Pour over chicken. Toss well to coat. Place chicken in a spayed 9x13inch baking dish. Sprinkle parsley over chicken. Bake 30 to 35 minutes or until chicken is cooked through. Serve chicken with pan juices drizzled over top. --------------------------------------------------------------Brown bacon until cooked. Add broccoli slaw and stir-fry until broccoli threads just begin to wilt.

Meal 3

Slow Cooker 3 lb bottom round roast, all fat trimmed

5 cloves garlic " onion " lime, juiced 3 chipotles in adobo sauce, to taste 1 tablespoon cumin 1 tablespoon oregano " teaspoon ground cloves 3 bay leaves 1 teaspoon oil --------------------------------------------------------------6 sweet potatoes 2 tablespoons butter, softened

Chipotle Beef 6 servings at 2 net carbs each

Sweet Potatoes 6 servings at 18 net carbs each
Prep 15m Cook 8h Total 8h 15m

Season beef with salt and pepper to taste. Place garlic, onion, lime juice, cumin, oregano, cloves and chipotles in blender. Blend well. Brown beef in oil over high heat until browned. Place beef in slow cooker. Add blended spices, bay leaves and 1 cup water. Cook on low 6 to 8 hours. Once cooked discard bay leaves and shred beef with fork. --------------------------------------------------------------Pierce each potato with fork. Microwave for 8 to 10 minutes, or until soft. Season with butter, salt and pepper to taste.

Copyright 2013, eMeals, Inc. 487

Low Carb Family Plan

June 19 - 25, 2013
Meals: Side dishes are in ITALICS Ingredients: Instructions:

Meal 4

Taco Lettuce Wraps 6 servings at 8 net carb each

Fiesta Broccoli Salad 6 servings at 4 net carbs each
Prep 10m Cook 30m Total 40m

2 lbs lean ground turkey 1 teaspoon garlic powder 1 teaspoon cumin 1 teaspoon chili powder 1 teaspoon paprika " teaspoon oregano " onion, minced " green bell pepper, minced 4 oz tomato sauce 8 large iceberg lettuce leaves 2 tomatoes, diced 1 cup shredded Cheddar cheese --------------------------------------------------------------16 oz frozen broccoli florets, thawed and drained ! cup Ranch dressing 2 oz shredded Cheddar cheese 2 green onions, chopped 1 tablespoon butter 6 bone-in pork loin chops, about 2 lbs # cup chopped shallots 1 cup chicken broth 8 oz sliced baby bella mushrooms 1 tablespoon Dijon mustard 2 tablespoons chopped parsley, divided --------------------------------------------------------------1 head cauliflower, cut into florets 2 tablespoons olive oil 1 teaspoon marjoram 2 tablespoons balsamic vinegar ! cup grated Parmesan cheese

Brown turkey in large skillet until no longer pink; drain. Add garlic powder, cumin, salt, chili powder, paprika and oregano; mix well. Stir in onion, pepper, ! cup water and tomato sauce. Cover and simmer on low for 20 minutes. Place meat in center of lettuce leaf and top with tomatoes and cheese. --------------------------------------------------------------In a large bowl, combine broccoli, dressing, cheese, green onions, salt and pepper. Stir well to combine. Chill at least 1 hour before serving. Mix again just before serving.

Meal 5

Chops with Mushrooms and Shallots 6 servings at 4 net carbs each

Roasted Cauliflower 4 servings at 7 net carbs each
Prep 5m Cook 20m Total 25m

In a large skillet heat butter over medium-high heat. Season pork with salt and pepper. Add chops to pan and saut for 7 minutes. Turn and cook until chops are browned and cooked to medium, about 7 minutes longer. Remove chops and keep warm. Add shallots to pan and cook until soft, about 3 minutes. Add broth to deglaze; stir in mustard, 1 tablespoon parsley, then mushrooms. Season with pepper and cook about 3 minutes or until mushrooms are tender. Put chops on platter and pour mushroom sauce over pork. Top with remaining parsley. --------------------------------------------------------------Preheat oven to 450 degrees. Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on rimmed baking sheet; roast until cauliflower starts to soften and brown on bottom, 15 to 20 minutes. Toss cauliflower with vinegar and cheese. Return to oven and roast an additional 5 to 10 minutes. Place chicken, onion, garlic, pepper and tomatoes in slow cooker. Season with oregano, cumin and salt. Mix well to season all of chicken. Add tomato sauce, olives, " cup water, bay leaves and # cup cilantro. Mix well. Cook on high for 4 hours or low for 6 hours. Adjust seasoning as needed. Sprinkle with 2 tablespoons cilantro. --------------------------------------------------------------Heat oil in Dutch oven. Add shallots; cook 2 minutes. Add spinach; cover. Cook 3 to 4 minutes more, stirring occasionally, until spinach wilts. Stir in vinegar, salt and pepper to taste.

Meal 6

Slow Cooker 6 (2 lbs) boneless, skinless chicken breasts

1 onion, diced 1 garlic clove, minced 1 green bell pepper, chopped 4 Roma tomatoes, diced 2 tablespoons pitted Spanish olives # teaspoon oregano # teaspoon cumin 2 bay leaves # cup plus 2 tablespoons chopped cilantro --------------------------------------------------------------1 tablespoon olive oil " cup chopped shallots 2 (10 oz) bags spinach 1! teaspoons balsamic vinegar

Caribbean Chicken 6 servings at 8 net carbs each

Spinach Saut 4 servings at 4 net carbs each
Prep 5m Cook 8h Total 8h 5m

Copyright 2013, eMeals, Inc. 487

Low Carb Family Plan

June 19 - 25, 2013
Meals: Side dishes are in ITALICS Ingredients: Instructions:

Meal 7

Skillet Steak with Mushrooms and Onions 6 servings at 2.5 net carbs each
Oven-Fried Eggplant 4 servings at 3 net carbs each
Prep 5m Cook 15m Total 20m

1 lb thin cut beef round sandwich steaks " onion, sliced into rings " teaspoon olive oil 8 oz sliced mushrooms " teaspoon garlic powder --------------------------------------------------------------1 eggplant 4 tablespoons mayonnaise 6 tablespoons Parmesan cheese " teaspoon Italian seasoning

Slice beef into thin strips. Season with garlic powder, salt and pepper to taste. Heat a large skillet over medium-high heat. Spray with cooking spray and add " of beef. Cook 1 minute, then turn steak and cook 30 more seconds. Set aside. Spray skillet and cook remaining beef. Set aside. Spray skillet again and add onions. Season with salt and pepper. Cook 1 minute or until onions are tender. Place onions in bowl with steak. Lower heat to medium and add oil to skillet. Add mushrooms; season with salt and pepper. Cook 3 minutes until tender. Add mushroom to bowl with steak and onions. Stir to combine. --------------------------------------------------------------Preheat oven to 450 degrees. Coat a baking sheet with cooking spray. Cut eggplant into "inch slices. Mix Italian seasoning with Parmesan cheese. Brush one side of eggplant slices with mayonnaise; then sprinkle with Parmesan cheese. Place slices cheese-coated side down on baking sheet. Brush other side with mayonnaise and sprinkle with Parmesan cheese. Bake 20 minutes, until browned on top.

Copyright 2013, eMeals, Inc. 487

Low Carb Family Plan

June 19 - 25, 2013
Meals 1 1,2,3,6 1,4 1,5 2 2,3 3 3,4,6,7 4 4 4,6 5 5 5,6 6 6 6 7 7 1 2 2,6 3 4 5 7 1 4 4 3 4 5 6 $ Produce 1 large head cabbage 1 head garlic, for 9 cloves 7 tomatoes 1 bunch parsley 12 oz bag broccoli slaw 2 limes, for juice and zest 6 sweet potatoes 3 onions 1 head iceberg lettuce, for 8 leaves 1 bunch green onions, for 2 2 green bell peppers 8 oz package sliced baby bella mushrooms 1 head cauliflower 3 oz package shallots, for " cup chopped 4 Roma tomatoes 1 bunch cilantro, for # cup plus 2 tablespoons chopped 2 (10 oz) bags spinach 8 oz package sliced mushrooms 1 large eggplant Meat & Seafood 2 lbs frozen raw peeled and deveined shrimp 14 oz package bacon, for 5 slices 12 (4 lbs) boneless skinless chicken breasts 3 lb bottom round roast 2 lbs lean ground turkey 6 bone-in pork loin chops, about 2 lbs 28 oz package beef round sandwich steaks, for 16 oz Refrigerated 4 oz container crumbled feta cheese 8 oz bag shredded Cheddar cheese, for 1# cups Frozen 16 oz bag frozen broccoli florets Canned & Packaged 7 oz can chipotle peppers in adobo sauce, for 3 8 oz can tomato sauce, for 4 oz 14.5 oz can chicken broth, for 1 cup 10 oz jar pitted Spanish olives, for 2 tablespoons Grocery Items to Purchase Necessary Staples Meal 1 3 tablespoons olive oil 2 tablespoons lemon juice 2 tablespoons butter Meal 2 4 tablespoons Dijon mustard 1 tablespoon mayonnaise 1 teaspoon parsley Meal 3 1 tablespoon cumin 1 tablespoon oregano " teaspoon ground cloves 3 bay leaves 1 teaspoon oil 2 tablespoons butter Meal 4 1 teaspoon garlic powder 1 teaspoon cumin 1 teaspoon chili powder 1 teaspoon paprika " cup Ranch dressing " teaspoon oregano Meal 5 1 teaspoon marjoram " cup Parmesan cheese 1 tablespoon butter 1 tablespoon Dijon mustard 2 tablespoons olive oil 2 tablespoons balsamic vinegar Meal 6 2 bay leaves # teaspoon oregano 1 tablespoon olive oil 1" tablespoons balsamic vinegar # teaspoon cumim Meal 7 " teaspoon garlic powder 4 tablespoons mayonnaise 6 tablespoons Parmesan cheese # teaspoon Italian seasoning 1 teaspoon olive oil Cooking spray

Copyright 2013, eMeals, Inc. 487