Day 13 Meal Plan Recipes

Fast Breaker: Smoked Salmon with Cream Cheese

• Ingredients:

  • 2 ounces smoked salmon

  • 1 tablespoon cream cheese

  • 1 low-carb, high-fiber tortilla or wrap (optional)

  • Fresh dill (optional)

  • 1 teaspoon capers (optional)

• Instructions:

  1. Spread the cream cheese on the tortilla or wrap if using.

  2. Lay the smoked salmon over the cream cheese.

  3. Add fresh dill and capers if desired.

  4. Roll it up and enjoy as a wrap, or simply enjoy the salmon and cream cheese without the wrap for an even lower carb option.

• Macros: Approximately 200 calories, 15g protein, 15g fat, 5g carbohydrates.

 

Meal 1: Egg Salad Lettuce Wraps

• Ingredients:

  • 2 hard-boiled eggs, chopped

  • 1 tablespoon mayonnaise

  • Salt and pepper to taste

  • 1 teaspoon mustard (optional)

  • 2 large lettuce leaves (romaine or iceberg)

• Instructions:

  1. In a bowl, mix the chopped eggs with mayonnaise, salt, pepper, and mustard if using.

  2. Spoon the egg salad into lettuce leaves.

  3. Wrap and eat like a taco.

• Macros: Approximately 250 calories, 13g protein, 20g fat, 2g carbohydrates.

 

Meal 2: Grilled Lamb with Cauliflower Mash

• Ingredients:

  • 4 ounces lamb loin chops

  • 1 cup cauliflower florets

  • 1 tablespoon olive oil

  • Salt and pepper to taste

  • 1 clove garlic, minced

  • 2 tablespoons heavy cream or full-fat coconut milk

• Instructions:

  1. Preheat the grill to medium-high heat and season the lamb with salt and pepper.

  2. Grill the lamb to your desired doneness, about 3-4 minutes per side for medium-rare.

  3. Steam the cauliflower until tender, then blend in a food processor with olive oil, garlic, heavy cream, salt, and pepper until smooth.

  4. Serve the grilled lamb over the cauliflower mash.

• Macros: Approximately 500 calories, 30g protein, 40g fat, 8g carbohydrates.