Sugar Free Meal Plan for March 21st-March 27th, 2016

Sugar Free Meal Plan for March 21st-March 27th, 2016

 

UPDATE:  This is an old post that for some reason still gets tons of traffic.  Unfortunately I no longer do the weekly meal plans but plan on starting them again as soon as I figure out how to make them worth all the time that goes into them.  In the meantime, you can still sign up for our daily email and get a 28 day meal plan by clicking here.  Thanks!

Here is the Sugar Free Meal Plan for this coming week!  This week there really aren’t very many great deals on meat in the grocery stores.  In fact, the only thing that looked interesting is Kroger has eggs on 2 dozen for $5 so I’ve definitely got an Omelette night in the mix.

Just like last week, I’ve got a pdf available for download when you sign up for my daily newsletter by clicking here.

Please let me know what you think of these plans, I would love to hear from you with any helpful feedback.

 

Sugar Free Meal Plan for March 21st-March 27th, 2016

Instructions:

All recipes are for 2 people.  Just double recipe for 4 people or triple for 6.

Meats

2 Chicken Breasts

Pork Loin

½ dozen eggs

Bacon

1 Lb Hamburger Meat

Pork Ribs

NY Strip Steak

Whole Chicken

Produce

1 lb Spinach

4 Roma Tomatoes

3 Onion

2 Avocados

Garlic

Cauliflower

Brussels Sprouts

Bell Pepper

Rutabaga

Sliced Mushrooms

Carrots

2 Zucchini

1 Yellow Squash

Broccoli

Fresh Green Beans

Spices

Sugar Free Fajita Seasoning
(Here are 2 examples.
#1, #2)

Rosemary

Kosher salt

Pepper

Onion Powder

Garlic Powder

Cocoa Powder

Chili Powder

Cinnamon

Cumin

Ground Coriander

Ginger

Red Pepper

Thyme

Oregano

Other

Butter

Tin Foil

Milk

Cheddar Cheese

Olive Oil

Omelette pan

Spatula

Lime Juice

Meat Thermometer

Ziploc Bags

 

Monday March 21st

Chicken Fajita Salad

  • Pan fry 2 sliced Chicken breasts and a sliced onion in a little butter until internal temp of 165° is reached
  • Season with a store bought Fajita seasoning that contains no sugar (pretty easy to find actually) or you can use my Sugar Free Taco Seasoning recipe
  • Add Spinach, diced tomatoes to bowl.  Top with Chicken and onions and a ½ an avocado, sliced.  Top with Sour Cream.

Tuesday March 22nd

Rosemary Garlic Pork Loin with Cauliflower Mash and Roasted Brussels Sprouts

Pork Loin

  • Place pork loin on sheet of aluminum foil
  • Cut 3 slits down from the top of the loin equidistant apart. (Instructional Video)
  • Stir 2 Diced Garlic cloves, 2 finely chopped strand of Rosemary, and 1 Tbsp Kosher salt into 2 Tbsp melted butter.
  • Brush butter mixture across top of loin and down into slits
  • Fold up sides of foil so juices are held next to loin while cooking
  • Cook at 350 degrees until an internal temperature of 185 degrees is reached
  • Let rest for 3-5 minutes before serving

Cauliflower Mash

  • Steam cubed ½ head of Cauliflower until fork passes easily through, approx 15 minutes
  • Place into food processor with 2 Tbsp butter, a splash of milk and ½ cup of shredded cheddar cheese
  • Blend until smooth

Roasted Brussels Sprouts

Put 1 Tsp Olive oil into frying pan and warm

  • Chop Brussels Sprouts in half length-wise, place face down into oil, turn heat up to medium high
  • Cook until bottoms are dark brown and flip over
  • Cook until soft, season with salt and pepper

 

Wednesday March 23rd

Omelette Night with Bacon

  • Dice ½ an onion, ½ a Bell Pepper and a Roma tomato
  • Scramble 3 Eggs
  • Melt a Tsp of Butter in a small frying pan and add Onions and Peppers, cook until soft
  • Pour in Eggs, use a spatula to pull up lip of eggs as they cook and tilt pan so liquid eggs runs into bottom of pan
  • Just before eggs are fully cooked, add tomatoes and shredded Cheddar Cheese.
  • Fold omelette in half when fully cooked (Or leave it open and call it a frittata). Place under towel to keep warm and repeat above steps for 2nd omelette
  • Cook Bacon for side

 

Thursday March 24th

Hamburger patties covered with mushrooms and onions with Rutabaga fries and guacamole

Rutabaga fries

  • Cut both ends off a Rutabaga, peel and slice into french fry sized strips (Instructional video)
  • Place on baking pan with 4 Tbsp butter and season with salt (Sometimes I add parmesan cheese and garlic powder)
  • Cook on 350° until soft, about 35 minutes. Turn the Broiler on for the last 5 minutes to brown on top

Hamburgers with mushrooms and onions

  • Pat out 2 ¼ Lb Hamburger Patties and slice ½ an onion
  • Fry patties in frying pan, add sliced onion and mushrooms to cook with meat, season with salt and pepper
  • Place on paper towels to drain

Easy guacamole

  • Peel and cube an avocado, add to bowl with diced roma tomato
  • Season with 1 Tsp lime juice, ½ tsp pepper, ½ tsp salt, ½ tsp onion powder and ½ tsp garlic powder, mix well

 

Friday March 25th

Cocoa Chili Rubbed Pork Ribs with Steamed carrots and Oven roasted Zucchini

  • Combine 2 Tbsp Cocoa Powder, 1 Tbsp Chili Powder, 1 Tbsp Kosher Salt, 1 Tsp Cinnamon, 1 Tsp Cumin, 1 Tsp Coriander, 1 Tsp Onion Powder, 1 Tsp Garlic Powder, and ½ Tsp Ginger into bowl and shake well.
  • Apply liberally over a rack of pork ribs
  • Place on baking sheet and cook in oven on 350° until an internal temperature of 165° is reached, approx 30 minutes
  • Chop 2 Carrots and steam until soft
  • Slice a Zucchini into rounds, drizzle with olive oil and season with salt and pepper.  Bake in oven with Ribs for the last 10 minutes.

 

Saturday March 26th

NY Strip Steak with steamed squash and broccoli

  • Cook steak in pan with butter or grill outside until medium well
  • Cut squash and broccoli and steam until soft, add butter and salt

 

Sunday March 27th

Slow Cooker chicken with Garlic green beans and Lime Cauliflower

  • Line bottom of slow cooker with diced onion and celery
  • Mix 1 tsp Kosher salt, 1 tsp Black Pepper, ½ tsp Red Pepper, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp thyme, and ½ tsp oregano in bowl and rub on skin of chicken
  • Place in slow cooker on low for about 4 hours (Will feed 4-6 people)
  • Cut ends off fresh green beans and place in ziploc bag.
  • Put ¼ cup of olive oil, 2 Tsp of garlic powder and 2 Tsp of salt in bag.  Mix well and let marinate for at least 2 hours
  • Cube ½ a head of Caulifower and place in small casserole dish
  • Sprinkle with Olive oil, lime juice, and salt
  • Bake Cauliflower at 350° until soft

3/16 Weightloss Wednesday: 22 Lbs Down!

3/16 Weightloss Wednesday: 22 Lbs Down!

It’s time for another Weightloss Wednesday!  This week has been awesome for me.  I’m down 22 pounds total to 278, my commitment to no Coke Zero in March has gone so well that it looks like this will become a permanent thing, my commitment to riding 25 miles a week on my bike has gone so well that I’m considering upping it to 40 miles a week next month.

All in all, it’s been really smooth sailing and I feel great.  My energy levels are up and my sleep has been sound.  The only thing that hasn’t changed as much as I would like is my blood pressure, it’s still higher than what it needs to be but I’m hoping that as the weight goes down, the BP numbers will fall right along with it.

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What’s Sugar Free at The Grocery Store?: Campbell’s Soup Edition

What's Sugar Free at The Grocery Store?: Campbell's Soup Edition

This week’s What’s Sugar Free at the Grocery Store is all about Campbell’s Condensed Soup!  I was going to do all soup but there was a TON of just Campbell’s so I decided to do the Campbell’s Condensed soup this week and I’ll go back for the other brands at another time.  A few of the soups contain dextrose, which is a sugar we can eat (because it contains no fructose) but I’ve made sure to note those varieties so you can make an informed decision.  Also, you can buy most of these soups online at Amazon or Walmart.

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Here is the list of Campbell’s Condensed Soup without sugar

Beef with Vegetable and Barley

Beefy Mushroom – Dextrose

Chicken Broth – Dextrose

Chicken Vegetable

Cream of Chicken

Cream of Mushroom

Cream of Mushroom Roasted Garlic

Cream of Onion

Creamy Chicken Noodle

Cream of Shrimp

Golden Mushroom

Healthy Kids Frozen and Disney Shapes

Homestyle Chicken Noodle

Mexican Style Chicken Tortilla

Nacho Cheese – Maltodextrin

Old Fashioned Vegetable

Tuscan Style Chicken Noodle

Vegetable Beef – Dextrose

 

Sugar Free Cocoa Chili Powder Pork Rub

Sugar Free Cocoa Chili Powder Pork Rub

One of my favorite things to do now is to throw a rack of ribs covered in my Cocoa Chili Powder rub on my little gas grill in the backyard.  This rub is easy to put together and tastes awesome.  Something about the cocoa powder and chili powder mixing together makes the pork ribs taste amazing and goes well with the steamed veggies I usually serve it with.

Sugar Free Cocoa Chili Powder Pork Rub
Author: 
Recipe type: Seasoning Mix
Prep time: 
Total time: 
Serves: 4 Servings
 
My Sugar Free Cocoa Chili Powder Pork Rub
Ingredients
  • 2 Tbsp Cocoa Powder
  • 1 Tbsp Chili Powder
  • 1 Tbsp Kosher Salt
  • 1 Tsp Cinnamon
  • 1 Tsp Cumin
  • 1 Tsp Coriander
  • 1 Tsp Onion Powder
  • 1 Tsp Garlic Powder
  • ½ Tsp Ginger
Instructions
  1. Combine all ingredients into bowl, mix well
  2. Apply liberally to pork or chicken

Sugar Free Cocoa Chili Powder Pork Rub

Can Sugar Be Enjoyed in Moderation?

Can Sugar Be Enjoyed in Moderation?

I’ve made no secret of my love for trainer Vinnie Tortorich.  His podcast is a goldmine of incredible information about the Sugar Free lifestyle (What he calls “NSNG” or “No Sugar, No Grains”) and I give him a lot of credit for keeping me on the straight and narrow when it comes to my diet.  There’s just something about having a constant voice in your ear telling you things you already know but need to be constantly reminded of to keep you on the path you have chosen for yourself.

So Vinnie has been a guest on the Adam Corolla show a few times talking about what sugars and grains do to your body.  Awesome interviews and it seems he has made a believer out of Corolla.  However, a few days ago Adam had Jillian Michaels on the show and was asking her what she thought about sugars and grains and diet in general and she gave the standard answer that you can eat anything you want, as long as you do it in moderation.  It’s such a common idea that I thought I would weigh in with my thoughts on the subject.

Can Sugar Be Enjoyed in Moderation?

I really think the answer is this.  If you happen to look like Jillian Michaels and have a perfect body and the time to work out for hours every week, then by all means, eat whatever you want.  If, however, you are a normal person like me that has to get up an hour early just to have the time to do a short 15 minute workout (not sure where that other 45 minutes goes) and you are morbidly obese and desperate to lose the weight, I think the answer is you just can’t.

Extra weight carries so many risk factors like higher blood pressure, increased risk of heart attack or stroke, increased risk of diabetes, and so on that you really need to get it off you as quickly as you can.  That means cutting out the sugar and cutting out anything your body can convert to sugar quickly, like grains, potatoes, etc.  This is not the time for moderation, you have over-indulged your entire life, now it’s time to go through a season of cutting yourself off from the foods that caused the problem in the first place.

One of the most interesting statistics I’ve come across in all the reading I’ve been doing is the quantity of sugar we eat as Americans.  About 100 years ago, the average American ate 8 lbs of sugar a year.  Now, we eat between 100 to 160 lbs depending on what source you site.  That’s a HUGE change!  I’ve been asked before if I consider it healthy to cut myself off from certain foods.  After all, what about a balanced diet?

The fact of the matter is that no matter how vigilant I am about keeping sugars and grains out of my diet, a little seeps in every once in a while.  I go to a restaurant and order the fajitas, I have no idea exactly what the meat is seasoned with.  My wife ordered fries from some wing place the other night and they had seasoned them with sugar and salt!  A little gets in here and there because sugar is so prevalent, it’s hard to totally avoid it.

So my theory is, if you work to cut it out of your life completely, you will probably be at the 8 lbs a year total of 100 years ago.  And if you don’t work to avoid it, it’s going to be hard to lose the weight and get healthy.