Is There a Sample Menu I Can Look At?

In our continuing series of FAQ’s here about this way of eating, I have been putting this one off for a little while.

Why?  Because starting this year, we are introducing a new format to our weekly meal plans.  In the past we had standard recipes but in response to feedback from the members or our 28 Day Challenge group, we have switched to a Meal Prep format.

So these new meal plans walk you through exactly what to buy and how to prepare your food for the week.  Then all you have to do on the meal day is take your prepared foods out of the fridge and just take the final few steps to finish your meal.

This way all the hard work is done on one day for the week saving you valuable time.

If you would like a free sample meal plan, just go to MySugarFreeJourney.com/28Day and scroll down to the bottom where you can sign up to receive your meal plan.  Once you do, let me know what you think!

Also, consider joining our 28 day program and get great meal plans delivered to each week!

Don’t miss a post! Click here to sign up for our daily email!

Need more info about the ketogenic diet? How about a great support group? Join our Ketogenic Facebook support group!

My Sugar Free Meal Plan: May 2nd – May 8th

My Sugar Free Meal Plan: May 2nd - May 8th

Here is this week’s Sugar Free Meal Plan!  Instead of mailing the PDF to you because I don’t have any confidence that I set up that whole thing right, I’m letting you download the PDF by clicking here but after you do that, I sure would appreciate it if you signed up for my daily email by clicking here.

Thank you to those of you that have sent my emails and Facebook PMs telling me how much this site has helped you lose weight and get healthy.  I can’t even tell you how amazing it is to hear those stories.  If you are looking to lose weight, I would love to hear from you.  You can send me an email here, or contact me through FaceBook here.  You can also reach me through Instagram as well.

I appreciate you all and hope this Meal Plan helps you eat healthy and lose that weight.  Thanks!

Sugar Free Meal Plan for May 2nd-May 8th, 2016

Instructions:

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

 

Meats

4 Chicken Breasts

2 lb Hamburger Meat

1 Pork Loin

1 Salmon FIlet

Sugar Free Sausage

Produce

Onion

Spinach

Tomatoes

Avocado

Mushrooms

Garlic Cloves

Cauliflower

Carrots

Zucchini

Green Beans

Butternut Squash

Broccoli

Rutabaga

Lime

Bell Peppers

Spices

Chili Powder

Garlic Powder

Onion Powder

Red Pepper

Basil

Oregano

Paprika

Cumin

Thyme

Rosemary

Nutmeg

Cinnamon

Chili Powder

Salt

Pepper

Kosher Salt

Other

Eggs

Mustard

Sour Cream

Cheddar Cheese

Butter

Olive Oil

Apple Cider Vinegar with “The Mother”

Sugar Free BBQ Sauce

5oz Bag of Shelled Pecans

Milk
Aluminum Foil

Ziploc Bags

 

Day 1

Chicken Fajita salad

  • Mix 1½ tablespoon chili powder, ½ teaspoon garlic powder, ¼ teaspoon onion powder, ¼ teaspoon red pepper, ¼ teaspoon basil, ¼ teaspoon oregano, ½ teaspoon paprika, 1½ teaspoons ground cumin, 2 teaspoons kosher salt, & 1 teaspoon black pepper to make taco seasoning
  • Pan fry 2 sliced Chicken breasts and a sliced onion in a little butter until internal temp of 165° is reached
  • Add Spinach, diced tomatoes to bowl.  Top with Chicken and onions and a ½ an avocado, sliced.  Top with Sour Cream.

 

Day 2

Meatloaf

  • Preheat oven to 350°
  • Finely dice 1 cup of mushrooms
  • Cook Mushrooms with 1 tsp of butter in skillet for 5-7 minutes until soft
  • Put 1 lb of hamburger meat, 1 egg, 3 finely diced garlic cloves, ½ finely diced onion, 2 tsp salt, 2 tsp black pepper, 1 tsp of Thyme, 2 Tsp Oregano and cooked mushrooms in bowl and mix with hands
  • Place in small greased pan and cook in oven until brown throughout, approx 35 minutes
  • In small bowl, mix equal parts yellow mustard and sour cream
  • Let meatloaf cool for a few minutes, then spread mustard mixture on top

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

Steamed Carrots

  • Chop 2 Carrots and steam until soft

 

Day 3

Rosemary Garlic 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

Baked Zucchini Chips

  • Slice a Zucchini into rounds, drizzle with olive oil and season with salt and pepper.
  • Bake on 350° for 10-15 minutes until crisp

Garlic Green Beans

  • 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
  • Fry in skillet for about 10 minutes until soft

 

Day 4

Grilled BBQ Chicken Breasts

  • Place chicken breasts on grill and cook until internal temp of 165° is reached, flipping once.  5 minutes before chicken is finished, brush a sugar free BBQ sauce on both sides
  • (If you don’t have access to a grill, oven bake the breasts for 25 minutes at 375°)

Baked Butternut Squash

  • Peel Butternut Squash, cut in half lengthwise and scoop out seeds
  • Cut Squash into cubes and place on baking sheet
  • Season with nutmeg, cinnamon and 2 Tsp of butter
  • Bake on 375° for 35 minutes until soft

 

Day 5

Pecan Encrusted Salmon

  • Pre-heat oven to 350°
  • Cover half of baking sheet with tinfoil.  
  • Coarsely chop ½ cup  pecans in food processor with ½ tsp of chili powder
  • Crack 2 eggs into bowl with a little milk, whisk until mixed well.
  • Put egg mixture in one plate and spiced nut mixture on a second plate
  • Dredge Salmon filet in eggs, then nuts
  • Bake in oven for approx 15-20 minutes until Salmon is flaky

Steamed Broccoli with Cheese

  • Cut Broccoli into individual florets and steam until soft
  • Shred Cheddar Cheese and cover broccoli

Green Side Salad

  • Place a handful of spinach, a diced tomato, and a avocado cut into cubes in bowl.  Cover with 2 tsp of olive oil, 1 tsp of vinegar, salt and pepper and toss.

 

Day 6

Hamburger patties covered 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

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

Quick and 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

 

Day 7

Sausage and Peppers over Cauliflower rice

  • Slice a sausage that contains no added sugar into ½” thick slices and place in skillet with sliced onions and bell pepper with a pat of butter, fry until onions and peppers are soft
  • Shred a half a head of cauliflower and place in steamer basket for 5 minutes
  • Serve sausage and peppers over cauliflower rice

Sugar Free Meal Plan for April 25th-May 1st, 2016

Sugar Free Meal Plan for April 25th-May 1st, 2016

Here is this week’s Sugar Free Meal Plan!  If you would like a free downloadable PDF, just subscribe to my daily email by clicking here.

Sugar Free Meal Plan for April 25th-May 1st, 2016

Monday April 25th

Meatloaf with Broccoli and Cauliflower

Tuesday April 26th

Chicken Breast with Pasta Sauce over Spaghetti Squash

Wednesday April 27th

Fried Pork Chops and Onions with steamed Green Beans

Thursday April 28th

Cauliflower Crust Pizza

Friday April 29th

Pan Fried Salmon with Oven Baked Eggplant and Cabbage

Saturday April 30th

Rosemary Garlic Pork Loin with Zucchini Spears and Butternut Squash

Sunday May 1st

Slow Cooker Chicken with Grilled Green Beans and Asparagus

 

 

Full Instructions:

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

 

Meats

2 lb Hamburger Meat

2 Chicken Breasts

2 Pork Chops

2 Salmon Filets

Pork Loin

Produce

Broccoli

Cauliflower

Diced Mushrooms

Onion

Garlic

Spaghetti Squash

Basil Leaves

Green Beans

Head of Cabbage

Eggplant

Lemon

Fresh Rosemary

Zucchini

Butternut Squash

Spices

Salt

Pepper

Thyme

Oregano

Garlic Powder

Cinnamon

Nutmeg

Other

Butter

Eggs

Yellow Mustard

Sour Cream

Cheddar Cheese

28oz can of Crushed Tomatoes

Olive Oil

Coconut Oil

Milk

Almond Meal

Cream Cheese

Shredded Mozzarella

Parmesan
Pan for meatloaf

Cheese grater

Steamer Basket

Baking Sheet

Tin Foil

Vegetable wok for grill

 

Monday April 25th

Meatloaf with Broccoli and Cauliflower

  • Preheat oven to 350°
  • Finely dice 1 cup of mushrooms
  • Cook Mushrooms with 1 tsp of butter in skillet for 5-7 minutes until soft
  • Put 1 lb of hamburger meat, 1 egg, 3 finely diced garlic cloves, ½ finely diced onion, 2 tsp salt, 2 tsp black pepper, 1 tsp of Thyme, 2 Tsp Oregano and cooked mushrooms in bowl and mix with hands
  • Place in small greased pan and cook in oven until brown throughout, approx 35 minutes
  • In small bowl, mix equal parts yellow mustard and sour cream
  • Let meatloaf cool for a few minutes, then spread mustard mixture on top

Broccoli and Cauiflower

  • Cut 1 small head of Broccoli and half a head of Cauliflower into florets, place in steamer until soft, approx 7-10 minutes
  • Shred cheddar cheese on top and let sit until melted, then serve

 

Tuesday April 26th

Chicken Breast with Pasta Sauce over Spaghetti Squash (Instructional Video Here)

  • Preheat oven to 400°
  • Cut Spaghetti Squash in half lengthwise and place cut side down in pan with about an inch of water
  • Place in oven for 20 minutes
  • In large pot, place a tsp of olive oil and 2 large onions, diced.  Cook until onion is translucent
  • Add 28oz can of crushed tomatoes, 2 cloves of garlic, diced, 1 cup of sliced mushrooms, ½ Tsp Oregano, ½ tsp Salt, and 4 Basil Leaves, chopped.  Bring to slight boil, then let simmer until  squash is done.
  • At the 20 minute mark, rub 2 chicken breasts with olive oil and salt.  Place on pan and in oven with Squash for an additional 10 minutes until an internal temp of 165° is reached
  • Remove Squash and Chicken from oven.  Use fork to scrape out enough squash for a serving.  Place squash on plate, cover with sauce and sliced chicken breast.
  • Save leftover sauce for pizza on Thursday

 

Wednesday April 27th

Fried Pork Chops and Onions with steamed Green Beans

  • Heat up ½ cup of Coconut oil in skillet
  • On 1 plate, scramble an egg with a Tbsp of milk.  On second plate, pour out some Almond Meal.
  • Place pork chop in almond meal, then egg mix, then back to Almond meal
  • Slice an onion, then place chops in hot oil and cover with  onions.  Cook about 3-5 minutes on each side
  • When finished, place chops and onion on paper towel to drain

Green Beans

  • Chop end off fresh green beans, place in steamer until soft, about 7 minutes
  • Season with salt, butter and garlic powder.

 

Thursday April 28th

Cauliflower Crust Pizza

  • Preheat oven to 425°
  • Steam a half a head of Cauliflower after cutting in small cubes
  • Place Cauliflower in food processor with 1 egg, ½ block of Cream Cheese, ½ cup Mozzarella and 4 Tbsp Parmesan.  Blend until smooth.
  • Place mixture in greased pan and smooth out flat.
  • Cook at 425° for 15 minutes
  • While mixture is baking, brown ½ lb of Hamburger meat and season with 1 tsp of salt
  • After 15 minutes, take Cauliflower crust out of oven.  Cover with sauce from Tuesday, meat and shredded Mozzarella cheese.
  • Place back in oven for an additional 10 minutes until cheese is melted

 

Friday April 29th

Pan Fried Salmon with Oven Baked Eggplant and Cabbage

  • Preheat oven to 350°
  • Cut ½ Eggplant into ⅛” thick disks and cut Cabbage into ½” thick Rounds
  • Place Eggplant and Cabbage side by side on large baking sheet (Or on 2 different sheets)
  • Drizzle both with Olive Oil, Salt, and pepper.  Season Eggplant with Garlic Powder and Cabbage with Thyme and oregano
  • Cook in oven for 25 minutes until crispy
  • Heat up 2 Tbsp of butter in skillet
  • Season Salmon with Salt and Pepper on both sides and cook in skillet for 3 minutes on each side. Season with a squirt of lemon

 

Saturday April 30th

Rosemary Garlic Pork Loin with Zucchini Spears and Butternut Squash

  • Preheat oven to 350°
  • Melt 2 Tbsp of butter in microwave and stir in 2 cloves of garlic, diced and 2 strands of Rosemary removed from stem
  • Place Pork Loin on sheet of tin foil and cut 3 slits into meat
  • Fold Foil into tent and brush butter mixture on to meat, pushing some down into slits.
  • Cut 2 zucchini into spears and place in small pan, season with salt, garlic powder and parmesan cheese
  • Peel Butternut squash, cut in half lengthwise and remove seeds.
  • Cut into 1” squares and place in baking pan.  Season with ½ stick of butter, Cinnamon, Nutmeg and salt.
  • Cook all for approx 35 minutes until internal temp of 165° is reached on the pork and the squash is soft

 

Sunday May 1st

Slow Cooker Chicken with Grilled Green Beans and Asparagus

  • Mix 1 Tsp each of salt, pepper, garlic powder, oregano and thyme.
  • Dice one onion and line bottom of slow cooker.
  • Rub spice mixture all over chicken, placing any leftover spice into body cavity  (Be sure to remove liver and gizzards from body cavity)
  • Place in slow cooker on low for about 4 hours
  • Cut ends off green beans and place in ziploc bag with olive oil, garlic powder and salt.  Let marinate for at least an hour
  • When ready to grill, cut ends off Asparagus and brush with Olive Oil and salt
  • Place asparagus and beans on vegetable wok and grill until soft and brown spots appear
  • (If you don’t have a grill or vegetable wok, just place in oven for 15 minutes at 350°)

 

Sugar Free Meal Plan for April 18th-April 24th, 2016

Sugar Free Meal Plan for April 18th-April 24th, 2016

Here’s this week’s Sugar Free Meal Plan!  We’ve some delicious yet simple ideas ready to go to help you feed your family nutritious and sugar free meals.

If you would like a printable PDF of the cooking instructions and shopping list, just subscribe to the daily email by clicking here.

Enjoy!

Monday April 18th

Hamburgers and Rutabaga fries

Tuesday April 19th

Fried Pork Chops with Onions and Steamed Carrots

Wednesday April 20th

Grilled BBQ Chicken with Garlic Green Beans and Steamed Broccoli

Thursday April 21st

Sausage and Peppers over Cauliflower rice

Friday April 22nd

Grilled Salmon with Green Side Salad and Grilled Brussels Sprouts

Saturday April 23rd

Grilled Steak with onions and mushrooms and Vegetable Medley

Sunday April 24th

Slow Cooker Chicken with Cauliflower Mash and Zucchini Spears

 

Instructions:

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

 

Meats

½ Lb Hamburger Meat

2 Pork Chops

2 Chicken Breasts

2 Salmon filets

Sugar Free Sausage

2 Steaks

Whole Chicken

Fresh Produce

Rutabaga

Tomato

Lettuce

Carrots

Onions

Garlic

Green Beans

Broccoli

Brussels Sprouts

Avocado

Zucchini

Yellow Squash

Lime

Mushrooms

Celery

Spices

Salt

Pepper

Garlic Salt

Paprika

Onion Powder

Garlic Powder

Thyme

Oregano

Other

Cheddar Cheese

Mustard

Sugar Free Ketchup

Coconut Oil

Almond Meal

Eggs

Milk

Butter

Olive Oil

Sugar Free BBQ Sauce

Apple Cider Vinegar

Parmesan Cheese
Steamer Basket

Cookie Sheet

Food Processor

 

Monday April 18th

Hamburgers and Rutabaga fries

  • Peel one Rutabaga and cut until French Fry shapes and place on cookie sheet
  • Put a few pats of butter in with the Rutabaga fries and season with salt  (Or your favorite fry seasoning like garlic salt or parmesan)
  • Bake on 350° until soft, approx 30 minutes
  • With 10 minutes left on the fries, pat out 2 ¼ lb hamburger patties, season with salt and pepper on both sides and fry in skillet or on grill for approx 5 minutes on each side until done.
  • Serve with Cheddar cheese slices, lettuce, and tomato slices and mustard or sugar free ketchup

 

Tuesday April 19th

Fried Pork Chops with Onions and Steamed Carrots

  • Heat up ½ cup of coconut oil in skillet
  • Slice an onion into rings
  • Whisk an egg with a splash of milk on a plate and pour out a little almond meal on a second plate.  Have a third plate empty to set chops on
  • Season chop with salt and pepper, then place in almond meal on both sides, then place in egg mixture on both sides, then back into almond meal on both sides.  Finally set on clean plate and repeat.
  • Place chops in hot coconut oil to fry and scatter onions around pan, cook until internal temp of 165° is reached, approx 7 minutes on each side depending on thickness
  • Chop up 3 carrots and place in steamer basket over boiling water, cook until soft.
  • Season carrots with salt and butter

 

Wednesday April 20th

Grilled BBQ Chicken Breasts with Garlic Green Beans and Steamed Broccoli

  • Cut ends off green beans and place in ziploc bag with 2 Tbsp of olive oil, garlic and salt or garlic salt.  Shake vigorously to coat and lay aside to marinate for at least 20 minutes
  • Place chicken breasts on grill and cook until internal temp of 165° is reached, flipping once.  5 minutes before chicken is finished, brush a sugar free BBQ sauce on both sides
  • (If you don’t have access to a grill, oven bake the breasts for 25 minutes at 350°)
  • Cut a head of broccoli into individual florets.  Place green beans in steamer basket over boiling water with broccoli on top, steam until soft.
  • Place broccoli in separate bowl and grate a little cheddar cheese on top

 

Thursday April 21st

Sausage and Peppers over Cauliflower rice

  • Slice a sausage that contains no added sugar into ½” thick slices and place in skillet with sliced onions and bell pepper with a pat of butter, fry until onions and peppers are soft
  • Shred a half a head of cauliflower and place in steamer basket for 5 minutes
  • Serve sausage and peppers over cauliflower rice

 

Friday April 22nd

Grilled Salmon with Green Side Salad and Grilled Brussels Sprouts

  • Heat up  2 tsp of olive oil in skillet
  • Cut a dozen Brussels Sprouts in half lengthwise
  • Place 2 salmon filets, skin side down in oil.season with salt, pepper and a squeeze of lemon.  Cook until salmon is flaky
  • Place sprouts in skillet around salmon.  Flip sprouts when brown on bottom, about 5 minutes in.
  • Place a handful of spinach, a diced tomato, and a avocado cut into cubes in bowl.  Cover with 2 tsp of olive oil, 1 tsp of vinegar, salt and pepper and toss.

 

Saturday April 23rd

Grilled Steak with onions and mushrooms and Vegetable Medley

  • Grill a steak of your choice (I prefer NY Strip but to each his own) over open flame until desired level of doneness.  Season with salt and pepper
  • Put a sliced onion and a ½ cup of sliced mushrooms in a skillet with a tbsp of butter and a squeeze of lime, saute until onions are soft
  • Thinly slice a carrot, a zucchini and a yellow squash.  Place in second skillet with butter and saute until soft
  • Serve the onions and mushrooms over the steak with the vegetable medley on the side

 

Sunday April 24th

Slow Cooker Chicken with Cauliflower Mash and Zucchini Spears

  • Dice an onion and 1 stalk of celery, line bottom of slow cooker with onion and celery
  • Place 2 tsp paprika, 1 tsp each of black pepper, onion powder, garlic powder, thyme and oregano in bowl and stir until evenly mixed.
  • Remove giblets from whole chicken and discard
  • Coat exterior of chicken with spice mix, pouring any extra in body cavity
  • Cook on low for 4 hours
  • Cut zucchini into long spears and place in small casserole dish
  • Season with Salt and parmesan cheese and put 2 Tbsp of butter in dish
  • Bake on 300° for 20 minutes
  • Cut up a head of Cauliflower and steam until soft
  • Place in food processor with butter and salt and blend until smooth

 

Sugar Free Meal Plan for April 11th-April 17th, 2016

Sugar Free Meal Plan for April 11th-April 17th, 2016

 

It’s time for this week’s Sugar Free Meal Plan!  As always, we have a short list with the highlights on top and then a list of prep instructions below.  To get a printable PDF copy along with a shopping list to take to the store with you, just subscribe to my daily email by clicking here and following the instructions.  Enjoy!

Monday the  14th

Taco Salad (You will need the Sugar Free Taco Seasoning for the meat)

Tuesday the 15th

Marinated Grilled Chicken with roasted Brussels Sprouts and steamed carrots

Wednesday the 16th

Pan fried pork chops with grilled onions. Oven baked Zucchini and Squash on the side

Thursday the 17th

Stuffed Bell Peppers

Friday the 18th

Pecan Encrusted Salmon with roasted asparagus and butternut squash

Saturday the 19th

Garlic Parmesan Chicken Breasts with Steamed Green Beans and carrots

Sunday the 20th

Oven Roasted Pork Ribs with Cauliflower Mash and Steamed Broccoli

 

Monday April 11th

Taco Salad (You will need the Sugar Free Taco Seasoning for the meat)

  • Pan fry ½ lb of Hamburger meat until brown, drain and mix in 3 TBSP Taco Seasoning
  • Put spinach leaves, diced tomato and half an avocado in bowl, top with ¼ lb of hamburger meat and Sour Cream

 

Tuesday April 12th

Marinated Grilled Chicken with roasted Brussels Sprouts and steamed carrots

  • Place Chicken in ziploc bag with ¼ cup Olive oil, 2 Tbsp Paprika and a Tsp of Kosher salt.  Shake well and let marinate for at least 6 hours
  • Preheat oven to 350°, place chicken on one side of baking sheet
  • Place in oven for 10 minutes
  • Cut Brussels Sprouts in half length-wise, remove baking sheet from oven, pour small amount of olive oil on side of sheet without chicken, use a silicone brush to spread evenly.
  • Carefully place sprouts cut-side down on sheet, season with salt and pepper.  Place back in oven for 15 minutes until chicken reaches an internal temperature of 165°
  • Cut 2 carrots into small slices, place in steamer over boiling water.  Cook until soft, about 7 minutes

 

Wednesday April 13th

Pan fried rosemary pork chops with grilled onions. Oven baked Zucchini and Squash on the side

  • Cut Zucchini and Squash into rounds, place on baking sheet.  Coat with olive oil, season with salt, pepper, and garlic powder.
  • Place in oven at 300° for 10 minutes
  • Cut Onion into strips
  • Season Pork chops on both sides with salt, pepper, and rosemary
  • Put 2 pats of butter into skillet, place a pork chop over each pat and put onions in skillet.  Cover skillet and cook for 5 minutes on each side until chops are done

 

Thursday April 14th

Stuffed Bell Peppers (Instructional video is here)

  • Chop tops off 2 Green Bell Peppers and remove seeds
  • Boil Peppers in water for 4-5 Minutes
  • Place Olive Oil in skillet, cook ½ lb hamburger meat, 1 onion diced, and 2 diced garlic cloves until meat is about halfway brown
  • Place finely chopped ½ each zucchini and squash, 1 Tbsp Kosher Salt, ½ Tbsp Oregano, and ½ Tbsp Black Pepper in skillet and cook until veggies are soft, approx 20 minutes
  • Salt inside of peppers and stuff with meat mixture
  • Bake Peppers for 15 minutes at 350 degrees
  • Garnish with Cilantro

 

Friday April 15th

Pecan Encrusted Salmon with roasted asparagus and butternut squash

  • Pre-heat oven to 350°
  • Cover half of baking sheet with tinfoil.  Curl edges up to keep melted butter on squash.
  • Peel Butternut Squash, cut in half length-wise, scoop out seeds.  Cut into 1” cubes and place on one side of baking sheet.  Season with nutmeg, cinnamon and 2 Tsp of butter. Cook for 10 minutes
  • Coarsely chop pecans in food processor with ½ tsp of chili powder
  • Crack 2 eggs into bowl with a little milk, whisk until mixed well.
  • Put egg mixture in one plate and spiced nut mixture on a second plate
  • Dredge Salmon filet in eggs, then nuts
  • Remove baking sheet with butternut squash from oven
  • Turn oven up to 425°
  • Place salmon on other side of baking sheet, leaving space in middle for asparagus
  • Cut ends off Asparagus, toss with olive oil, kosher salt and pepper
  • Place asparagus in middle of baking sheet
  • Cook for another 18-20 minutes until Salmon is flaky

 

Saturday April 16th

Garlic Parmesan Chicken Breasts with Steamed Green Beans and carrots

  • Preheat oven to 350°
  • Season chicken breasts with salt
  • In small baking dish, place chicken breasts and cover with 2 finely diced garlic cloves, parmesan cheese and 2 tsp of butter
  • Bake for approx 20 minutes until chicken reaches internal temperature of 165°
  • Cut ends off fresh green beans
  • Cut 2 carrots into small slices
  • Place beans and carrots into steamer basket for 10 minutes until soft.  Season with salt and pepper.

 

Sunday April 17th

Oven Roasted Pork Ribs with Cauliflower Mash and Steamed Broccoli

  • Pre-heat oven to 300°
  • Place ribs on baking sheet and place in oven for 2 hours
  • Remove ribs from oven and brush on G. Hughes Hickory flavored sugar free BBQ Sauce
    Bake for another 30 minutes until an internal temperature of 145° is reached
  • Place ½ a head of cauliflower, cubed into steamer basket along with a head of broccoli with the stems chopped off
  • Steam until soft, about 8 minutes
  • Place cauliflower in food processor with butter and blend until smooth

Sugar Free Meal Plan for April 4th-April 10th, 2016

Sugar Free Meal Plan for April 4th-April 10th, 2016

This week’s Sugar Free Meal Plan is up and ready!  This week we have some wonderful recipes that are easy to make and will help you lose weight,  If you would like a PDF version of this with a shopping list and recipe instructions, just subscribe to my daily email using this link and I’ll email it right to you.

Sugar Free Meal Plan for April 4th-April 10th, 2016

Monday April 4th

Rosemary Garlic Tenderloin with Steamed Carrots and Broccoli

Tuesday April 5th

Garlic Parmesan Chicken Breasts with Grilled Brussels Sprouts and Roasted Cabbage

Wednesday April 6th

Hamburgers and Rutabaga French Fries

Thursday April 7th

Oven Baked Pork Ribs with Garlic Green Beans and Cauliflower Mash

Friday April 8th

Bacon Wrapped Salmon with Sauteed Zucchini and Squash

Saturday April 9th

Spaghetti Squash and Meat Sauce

Sunday April 10th

Slow Cooker Pot Roast

 

 

Sugar Free Meal Plan for April 4th-April 10th, 2016

Instructions:

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

 

Meats

Pork Tenderloin

2 Chicken Breasts

1 Lb Hamburger Meat

Pork Ribs for 2

2 Salmon Filets

Bacon

Pot Roast

Produce

Broccoli

Carrots

Rosemary

Garlic

Cabbage

Brussels Sprouts

Lime

3 Rutabagas

Onions

Cauliflower

Green Beans

Spaghetti Squash

Fresh Basil

Oregano

Lemon

Zucchini

Yellow Squash

Celery

Spices

Salt

Pepper

Garlic Salt

Cocoa Powder

Chili Powder

Kosher Salt

Cinnamon

Ground Coriander Seeds

Cumin

Onion Powder

Garlic Powder

Powdered Ginger

Other

Butter

Tinfoil

Parmesan Cheese

Olive Oil

Cheddar Cheese

Mustard

Sour Cream

28oz can of Crushed Tomatoes
Baking Sheet

Skillet

Silicone Brush

Ziploc Baggie

Food Processor

Crock potSugarFreeMealPlanforApril4th-April10th2016

 

Monday April 4th

Rosemary Garlic Tenderloin with Steamed Carrots and Broccoli

  • Preheat oven to 350°
  • Place Pork Loin on baking sheet lined with tinfoil and cut 3 slits on top of loin
  • Melt 2 Tbsp of butter in microwave and stir in 2 finely chopped cloves of garlic and 2 strands of rosemary
  • Brush mixture on top of loin, pushing some down in the slits
  • Fold tinfoil up so no juices escape
  • Bake in oven until internal temp of 185° is reached; approx 25 minutes
  • Slice 2 carrots and break up one head of Broccoli, steam until soft and season with butter, salt and pepper to taste

 

Tuesday April 5th

Garlic Parmesan Chicken Breasts with Grilled Brussels Sprouts and Roasted Cabbage

  • Preheat oven to 350°
  • Place 2 Chicken breasts in small oven safe dish
  • Season with salt, 2 finely chopped cloves of garlic and finely grated Parmesan cheese. Place 2 Tbsp of Butter on top
  • Place chicken in oven
  • Cut ½ a head of cabbage into large circles, place on baking sheet and drizzle with olive oil and season with salt
  • Place Cabbage in oven approx 10 minutes after chicken
  • Cut a handful of large Brussels Sprouts in half length-wise
  • Heat up a Tbsp of Olive Oil in skillet and place Sprouts cut-side down in hot oil
  • Season with salt and ½ lime squeezed
  • Flip sprouts when dark brown on bottom
  • Remove Chicken when internal temp of 165° is reached and cabbage is crispy
  • Remove Sprouts from heat when brown on both sides and fork-soft

 

Wednesday April 6th

Hamburgers and Rutabaga French Fries

  • Preheat oven to 350°
  • Peel 1 Rutabaga and cut both ends off
  • Cut into French Fry shapes and place on baking sheet
  • Place 2 Tbsp of butter in sheet and season with garlic salt and pepper
  • Place in oven for approx 25 minutes. Turn on Broiler for the last 5 minutes to brown on top
  • Pat out 1/2 lb of hamburgers in to patties
  • Cut 1 onion in rounds
  • Salt and pepper both sides and place on skillet or grill with onions
  • Flip when brown on one side
  • Serve with cheddar cheese slices and mustard

 

Thursday April 7th

Oven Baked Pork Ribs with Garlic Green Beans and Cauliflower Mash

  • Preheat oven to 350°
  • Mix 2 Tbsp Cocoa Powder, 1 Tbsp Chili Powder, 1 Tbsp Salt, 1 Tsp Cinnamon, 1 Tsp Ground Coriander Seeds, 1 Tsp Cumin, 1 Tsp Onion Powder, 1 Tsp Garlic Powder, and ½ Tsp Ginger to make a Cocoa Chili Powder Pork Rub
  • Place Ribs on Tinfoil lined baking sheet and rub with mix
  • Cook until internal temp of 165° is reached, approx 25 minutes
  • Cut ½ head of cauliflower into small pieces and steam until soft
  • Cut ends off Green beans and place in small baggie with olive oil, salt and finely chopped garlic.  Shake well
  • Place beans in small skillet and cook over medium high heat until beans start to brown, move beans frequently
  • Place steamed cauliflower pieces into food processor with butter and sour cream and process until creamy

 

Friday April 8th

Bacon Wrapped Salmon with Sauteed Zucchini and Squash

  • Preheat oven to 350°
  • Season 2 Salmon filets with salt, pepper, and ½ lemon squeezed.
  • Wrap filets in 2 pieces of bacon each
  • Place on tinfoil lined baking sheet and bake until salmon is flaky, approx 10 minutes
  • Cut 1 Zucchini and 1 yellow squash into thin slices and saute in skillet with 2 Tbsp of butter and salt and pepper to taste until soft

 

Saturday April 9th

Spaghetti Squash and Meat Sauce

  • Preheat oven to 350°
  • Cut one Spaghetti Squash in half length-wise and place both pieces cut side down in pan.  Put about an inch of water in the pan.
  • Bake until soft, approx 30 minutes
  • Dice one onion and chop 2 cloves of garlic. Place in pot with ½ lb of hamburger meat and cook until meat is done. Drain meat.
  • Put 1 large can of crushed tomatoes in pot with meat with 3 chopped basil leaves, ½ Tbsp Oregano, and ½ Tbsp salt
  • Bring to a boil and simmer until squash is done
  • Use fork to scrape out squash and cover with meat sauce, garnish with parmesan if desired

 

Sunday April 10th

Slow Cooker Pot Roast

  • Rub Pot Roast with Salt, Pepper, Onion Powder, and Garlic Powder.  Place in Slow cooker.
  • Cut 3 stalks of celery, 4 carrots, 3 onions, ¼ lb of green beans with ends cut off and cube 2 rutabagas.  (If you aren’t avoiding carbs, you can sub potatoes in for the rutabagas)
  • Put all vegetables in crock pot and about a cup of water
  • Cook for 8-10 hours.  Add more salt to taste

 

Sugar Free Meal Plan for March 28th-April 3rd, 2016!

Sugar Free Meal Plan for March 28th-April 3rd, 2016!

Sugar Free Meal Plan for March 28th-April 3rd, 2016

This week’s Sugar Free Meal Plan is up!  There really isn’t anything on sale this week so I just stuck with the basics.  The basic list is on top with the full breakdown underneath.  If you would like to get the instructions sent to you in a PDF, just subscribe to our daily email by clicking here and I’ll get that sent right out.

SugarFreeMealPlanforMarch28th-April3rd2016

Monday March 28th

Meatloaf with Broccoli and Cauliflower

Tuesday March 29th

Chicken Breast with Pasta sauce over Spaghetti Squash

Wednesday March 30th

Fried Pork Chops and Onions with steamed Green Beans

Thursday March 31st

Cauliflower Crust Pizza

Friday April 1st

Pan Fried Salmon with Oven Baked Eggplant and Cabbage

Saturday April 2nd

Pork Loin with Zucchini Spears and Butternut Squash

Sunday April 3rd

Slow Cooker Chicken with Grilled Green Beans and Asparagus

 

Sugar Free Meal Plan for March 28th-April 3rd, 2016

Instructions:

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

 

Meats

2 lb Hamburger Meat

2 Chicken Breasts

2 Pork Chops

2 Salmon Filets

Pork Loin

Produce

Broccoli

Cauliflower

Diced Mushrooms

Onion

Garlic

Spaghetti Squash

Basil Leaves

Green Beans

Head of Cabbage

Eggplant

Lemon

Fresh Rosemary

Zucchini

Butternut Squash

Spices

Salt

Pepper

Thyme

Oregano

Garlic Powder

Cinnamon

Nutmeg

Other

Butter

Eggs

Yellow Mustard

Sour Cream

Cheddar Cheese

28oz can of Crushed Tomatoes

Olive Oil

Coconut Oil

Milk

Almond Meal

Cream Cheese

Shredded Mozzarella

Parmesan
Pan for meatloaf

Cheese grater

Steamer Basket

Baking Sheet

Tin Foil

Vegetable wok for grill

 

Monday March 28th

Meatloaf with Broccoli and Cauliflower

  • Preheat oven to 350°
  • Finely dice 1 cup of mushrooms
  • Cook Mushrooms with 1 tsp of butter in skillet for 5-7 minutes until soft
  • Put 1 lb of hamburger meat, 1 egg, 3 finely diced garlic cloves, ½ finely diced onion, 2 tsp salt, 2 tsp black pepper, 1 tsp of Thyme, 2 Tsp Oregano and cooked mushrooms in bowl and mix with hands
  • Place in small greased pan and cook in oven until brown throughout, approx 35 minutes
  • In small bowl, mix equal parts yellow mustard and sour cream
  • Let meatloaf cool for a few minutes, then spread mustard mixture on top

Broccoli and Cauiflower

  • Cut 1 small head of Broccoli and half a head of Cauliflower into florets, place in steamer until soft, approx 7-10 minutes
  • Shred cheddar cheese on top and let sit until melted, then serve

 

Tuesday March 29th

Chicken Breast with Pasta Sauce over Spaghetti Squash (Instructional Video Here)

  • Preheat oven to 400°
  • Cut Spaghetti Squash in half lengthwise and place cut side down in pan with about an inch of water
  • Place in oven for 20 minutes
  • In large pot, place a tsp of olive oil and 2 large onions, diced.  Cook until onion is translucent
  • Add 28oz can of crushed tomatoes, 2 cloves of garlic, diced, 1 cup of sliced mushrooms, ½ Tsp Oregano, ½ tsp Salt, and 4 Basil Leaves, chopped.  Bring to slight boil, then let simmer until  squash is done.
  • At the 20 minute mark, rub 2 chicken breasts with olive oil and salt.  Place on pan and in oven with Squash for an additional 10 minutes until an internal temp of 165° is reached
  • Remove Squash and Chicken from oven.  Use fork to scrape out enough squash for a serving.  Place squash on plate, cover with sauce and sliced chicken breast.
  • Save leftover sauce for pizza on Thursday

 

Wednesday March 30th

Fried Pork Chops and Onions with steamed Green Beans

  • Heat up ½ cup of Coconut oil in skillet
  • On 1 plate, scramble an egg with a Tbsp of milk.  On second plate, pour out some Almond Meal.
  • Place pork chop in almond meal, then egg mix, then back to Almond meal
  • Slice an onion, then place chops in hot oil and cover with  onions.  Cook about 3-5 minutes on each side
  • When finished, place chops and onion on paper towel to drain

Green Beans

  • Chop end off fresh green beans, place in steamer until soft, about 7 minutes
  • Season with salt, butter and garlic powder.

Cauliflower Crust Pizza FB

Thursday March 31st

Cauliflower Crust Pizza

  • Preheat oven to 425°
  • Steam a half a head of Cauliflower after cutting in small cubes
  • Place Cauliflower in food processor with 1 egg, ½ block of Cream Cheese, ½ cup Mozzarella and 4 Tbsp Parmesan.  Blend until smooth.
  • Place mixture in greased pan and smooth out flat.
  • Cook at 425° for 15 minutes
  • While mixture is baking, brown ½ lb of Hamburger meat and season with 1 tsp of salt
  • After 15 minutes, take Cauliflower crust out of oven.  Cover with sauce from Tuesday, meat and shredded Mozzarella cheese.
  • Place back in oven for an additional 10 minutes until cheese is melted

 

Friday April 1st

Pan Fried Salmon with Oven Baked Eggplant and Cabbage

  • Preheat oven to 350°
  • Cut ½ Eggplant into ⅛” thick disks and cut Cabbage into ½” thick Rounds
  • Place Eggplant and Cabbage side by side on large baking sheet (Or on 2 different sheets)
  • Drizzle both with Olive Oil, Salt, and pepper.  Season Eggplant with Garlic Powder and Cabbage with Thyme and oregano
  • Cook in oven for 25 minutes until crispy
  • Heat up 2 Tbsp of butter in skillet
  • Season Salmon with Salt and Pepper on both sides and cook in skillet for 3 minutes on each side. Season with a squirt of lemon

Pork Loin Pin

Saturday April 2nd

Rosemary Garlic Pork Loin with Zucchini Spears and Butternut Squash

  • Preheat oven to 350°
  • Melt 2 Tbsp of butter in microwave and stir in 2 cloves of garlic, diced and 2 strands of Rosemary removed from stem
  • Place Pork Loin on sheet of tin foil and cut 3 slits into meat
  • Fold Foil into tent and brush butter mixture on to meat, pushing some down into slits.
  • Cut 2 zucchini into spears and place in small pan, season with salt, garlic powder and parmesan cheese
  • Peel Butternut squash, cut in half lengthwise and remove seeds.
  • Cut into 1” squares and place in baking pan.  Season with ½ stick of butter, Cinnamon, Nutmeg and salt.
  • Cook all for approx 35 minutes until internal temp of 165° is reached on the pork and the squash is soft

 

Sunday April 3rd

Slow Cooker Chicken with Grilled Green Beans and Asparagus

  • Mix 1 Tsp each of salt, pepper, garlic powder, oregano and thyme.
  • Dice one onion and line bottom of slow cooker.
  • Rub spice mixture all over chicken, placing any leftover spice into body cavity  (Be sure to remove liver and gizzards from body cavity)
  • Place in slow cooker on low for about 4 hours
  • Cut ends off green beans and place in ziploc bag with olive oil, garlic powder and salt.  Let marinate for at least an hour
  • When ready to grill, cut ends off Asparagus and brush with Olive Oil and salt
  • Place asparagus and beans on vegetable wok and grill until soft and brown spots appear
  • (If you don’t have a grill or vegetable wok, just place in oven for 15 minutes at 350°)

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

My Sugar Free Meal Plan for February 18th – February 24th

My Sugar Free Meal Plan pin (2) (1) (1)

Here is my sugar free meal plan for this week!  This week Kroger has a boneless chuck roast on sale for $2.99/lb and Safeway has Pork Chops for $1.49/lb so I think this will be a great week for frugal meals.

Thursday February 18th

Chicken Vegetable Soup.  (It’s just chopped chicken breasts and steamed veggies covered in my homemade chicken broth.  Very tasty.)

Friday February 19th

Rosemary Garlic Pork Loin with Sauteed Cabbage and Corn

Saturday February 20th

Pan Fried Pork Chops with Onions and steamed broccoli with grated cheese on top on the side

Sunday February 21st

Boneless Chuck Roast in the Crockpot with Onions, Carrots and Green Beans

Monday February 22nd

Grilled Chicken (if it stays warm) with corn on the cob

Tuesday February 23rd

Stuffed Bell Peppers with Garlic Parmesan Zucchini Spears on the side

Wednesday February 24th

Leftover night

My Sugar Free Meal Plan For February 11th – February 17th!

My Sugar Free Meal Plan For February 11th - February 17th!

Here’s my meal plan for this week!  This week there are a few deals that I’m going to be sure to do.  First of all, Kroger has Starkist tuna on for $.50 a can and Bird’s Eye frozen veggies for $1.00 a bag.  Both of these are stock up prices so I will be getting a few weeks worth.  Also Safeway has Ragu sauce for $1.25 a jar from 12th-14th and there is a $.75 Ibotta rebate that will make the first jar $.50.  Most of their white sauces are made without sugar and is a great excuse to whip up some Chicken Alfredo over Spaghetti Squash.

 

Thursday February 11th

Fajita Meat with grilled onions and peppers and homemade guacamole

Friday February 12th

Tuna Patties (Never made this before, We will see how it turns out!)

Saturday February 13th

Rosemary Garlic Pork Loin with some of the Birds Eye veggies

Sunday February 14th

Grilled Chicken with steamed carrots

Monday February 15th

Chicken Alfredo over Spaghetti Squash

Tuesday February 16th

Stuffed Bell Peppers

Wednesday February 17th

Slow Cooker Chicken with some Birds Eye veggies on the side