evolve180 maintenance week 1 recipes notes about our … · 2020-06-28 · evolve180 maintenance...

Evolve180 Maintenance

WEEK 1 RECIPES

EVOLVE180© Week 1 Maintenance Recipes

Notes about our Recipes and Menus: • Recipes & Meals: You do not have to cook every recipe; there is a list of convenient

substitution meals.

• Salads are not listed but are encouraged! Add salads to meals frequently, continuing to

use full fat, low carb dressings.

• Build the majority of your meals around veggies. You will want to continue to consume four cups of veggies per day!

• Substitute turkey bacon or chicken sausage for traditional bacon as desired.

• Feel free to use Evolve180 products on an as needed basis. Meal replacements once per day is a successful strategy for Maintenance! If you wish to include products, you can purchase them individually.

• Don't forget the meals you already love from the protocol! Keep using those, too.

• It takes time to learn what is the right amount of fat, protein and carbohydrate for YOU.

Use our Adjustment Guide for assistance with this.

• For those in Maintenance Coaching, write down any questions and bring them to your next appointment.

• Intermittent Fasting: You may continue to do intermittent fasting in maintenance, with

or without fat burn coffee. It is ALWAYS important to count the fat in your Fat Burn Coffee

and don’t just think of it as “free” on top of other fat servings you have during the day.

Important Note: The three meal plans we provide at the start of your transition are based on a keto style of eating. If you follow our meal plans AND add too many carbohydrates, you are at a greater risk for gaining weight. High fat and high carbohydrates do not go together. If you need more help in understanding what level of carbohydrates, fats and proteins is correct for you beyond the guidance we provide in our resource section, consider our Maintenance Coaching program for 1:1 support and customization!


*Salad dressing not accounted for.

p = protein


Convenient Substitutions

If you do not prepare all the recipes, or dislike one of them, here are some replacement choices:

Breakfast

Breakfast Smoothie (Protein powder + ½ cup berries + 1 cup spinach + unsweetened almond milk

+ ½ avocado)

Yogurt and Nut Parfait (Carb Master yogurt + ¼ cup nuts + ½ cup berries)

Eggs Scramble and Bacon (3 eggs + 1 tsp butter + 2 pieces of bacon + veggies)

Snack

Tara’s Seasoned Sour Cream and Veggies (Sour cream + fresh herbs + salt)

1 cup cottage cheese

Raw walnuts or almonds

Lunch

Tuna salad romaine wraps

Deli meat and cheese roll ups

Deli meat and pickle roll ups (mayo, cream cheese or guac dip)

Hard boiled eggs and sliced veggies

Dinner

Rotisserie chicken and steamed veggies

Frozen shrimp and vegetables with butter and/or soy sauce

Any of the dinners you made while doing Evolve180!

Dessert

2 squares 90% dark chocolate

Berries with cream


Keto Sausage, Spinach & Feta Frittata

Author: Mellissa Sevigny Yield: 18 muffins or 12 squares

INGREDIENTS

• 12 oz. raw breakfast sausage

• 10 oz pkg of frozen chopped spinach, thawed and drained

• 1/2 cup crumbled feta cheese

• 12 eggs

• 1/2 cup heavy cream

• 1/2 cup unsweetened plain almond milk

• 1/2 tsp salt

• 1/4 tsp black pepper

• 1/4 tsp ground nutmeg

INSTRUCTIONS

1. Break up the raw sausage into small pieces and place it in a medium bowl. 2. Squeeze any remaining liquid out of the spinach and break it up into the same bowl as the sausage. 3. Sprinkle the feta cheese over the mixture and toss lightly until combined. 4. Lightly spread the mixture onto the bottom of a greased 13×9 casserole dish or 18 greased muffin cups. 5. Meanwhile, in a large bowl beat the eggs, cream, almond milk, salt, pepper, and nutmeg together until

fully combined. 6. Gently pour into the pan or muffin cups until about 3/4 the way full. 7. Bake at 375 degrees (F) for 50 minutes (for the casserole) or (30 minutes) for the muffin cups – or until

fully set. 8. Serve warm or at room temperature.

Approximate nutrition information per serving: Per muffin: 137 calories, 10g fat, 1g net carbs, 8g protein Per square: 206 calories, 16g fat, 1.4g net carbs, 12g protein


Easy Low Carb Egg Salad

Yield: 3 Servings

INGREDIENTS

• 6 eggs

• 2 tbsp mayonnaise

• 1 tsp Dijon mustard

• 1 tsp lemon juice

• 1/4 tsp lite salt (for potassium)

• kosher salt and pepper to taste

INSTRUCTIONS

Place the eggs gently in a medium saucepan. Add cold water until the eggs are covered by about an inch. Bring to a boil for ten minutes. Remove from heat and cool. Peel the eggs under cold running water. Add the eggs to a food processor or magic bullet and pulse until chopped. Stir in the mayonnaise, mustard, lemon juice and salt and pepper. Taste and adjust as necessary. Serve with lettuce leaves and bacon for wrapping if desired. (optional)

Approximate nutrition info per serving (serving size: ½ cup): 222 calories, 19g fat, 1g net carbs, 13g protein


Easy Cheesy Cauliflower Gratin

Yield: 6 servings

INGREDIENTS

• 4 cups raw cauliflower florets

• 4 Tbsp butter

• 1/3 cup heavy whipping cream

• salt and pepper to taste

• 6 deli slices pepper jack cheese

INSTRUCTIONS

1. In a microwave safe dish, combine the cauliflower, butter, cream, salt and pepper and mix thoroughly. Microwave on high for about 25 minutes, or until tender.

2. Remove from the microwave and mash with a fork or potato masher. 3. Taste and season with more salt or pepper if necessary. 4. Lay the slices of cheese across the top of the cauliflower. Microwave for another 2- 3 minutes or

until the cheese has melted. Serve hot!

Approximate nutrition info per serving (serving size: ¾ cup): 215 calories, 19g fat, 2g net carbs, 6g protein


Cream Cheese Pancakes

Author: Mellissa Sevigny Yield: 4 pancakes

INGREDIENTS

• 2 oz cream cheese (look for brand that has 1g carbs per ounce)

• 2 eggs

• 1 tsp granulated sugar substitute or a few drops stevia

• 1/2 tsp cinnamon

INSTRUCTIONS

1. Put all ingredients in a blender or magic bullet. Blend until smooth. 2. Let rest for 2 minutes so the bubbles can settle. 3. Pour 1/4 of the batter into a hot pan greased with butter or pam spray. 4. Cook for 2 minutes until golden, flip and cook 1 minute on the other side. 5. Repeat with the rest of the batter. 6. Serve with sugar free syrup (or any syrup of your choice) and fresh berries.

Approximate nutritional info per serving (serving size: 4 pancakes): 344 calories, 29g fat, 3g net carbs, 17g protein


Cheesy Chili Spaghetti

Squash Casserole

Author: Mellissa Sevigny Yield: 8 servings

INGREDIENTS

For the chili:

• 1 lb. lean ground beef (or turkey)

• 1 tsp ground cumin

• 1 tsp ground coriander

• 1 Tbsp chopped chipotles in adobo (optional)

• 1/2 tsp garlic powder

• 1 tsp dried oregano

• 1/2 cup prepared salsa


For the casserole:

• 4 cups cooked spaghetti squash

• 2 tbsp butter, melted

• 3/4 cup sour cream

• 1 3/4 cup shredded cheddar cheese

• chopped cilantro (optional)

• sour cream, salsa, avocado to serve (optional)

INSTRUCTIONS

For the chili:

1. In a medium saucepan brown the ground meat seasoned with salt and pepper.

2. Pour off any extra fat and discard. 3. Add the rest of the chili

ingredients and simmer for about 10 minutes.

For the casserole:

1. In a medium bowl combine the cooked spaghetti squash and melted butter, tossing to coat.

2. Season generously with salt and pepper to taste.

3. Spread the squash out in a 12 – 14-inch casserole dish.

4. Sprinkle with 3/4 cup of shredded cheese. 5. Spread the sour cream over the cheese

layer. 6. Spoon on the chili and spread it out,

leaving a 1-inch border of spaghetti squash around the edge.

7. Top with the remaining 1 cup of shredded cheese.

8. Bake in a 350-degree oven for 30 minutes or until heated through.

9. Sprinkle with cilantro and serve with sour cream, salsa, and guacamole or avocado slices as desired.

Approximate nutritional information per serving (serving size: 1 ½ cups): 284 calories, 20g fat, 6g carbs, 23g protein

Evolve180 Maintenance

WEEK 1 RECIPES


“Anti” Pasta Cauliflower Salad

Author: Mellissa Sevigny

Yield: (8) 1/2 cup servings

INGREDIENTS

• 2 cups of raw cauliflower, chopped

• 1/2 cup radicchio, chopped

• 1/2 cup artichoke hearts, chopped

• 1/3 cup fresh basil, chopped

• 1/2 cup freshly grated parmesan

• 3 Tbsp sundried tomatoes, chopped

• 3 Tbsp kalamata olives, chopped

• 1 clove garlic, minced

• 3 Tbsp balsamic vinegar

• 3 Tbsp extra virgin olive oil


INSTRUCTIONS

1. First, cook your finely chopped cauliflower in the microwave for five minutes. Don’t add any liquid or seasoning to it, just spread it on a microwave safe dish and zap it. Let the cauliflower cool while you prep the other ingredients.

2. Combine the radicchio, artichoke hearts, basil, parmesan, sundried tomatoes, olives, and garlic in a medium bowl.

3. In a smaller bowl, whisk together the olive oil and vinegar, then pour it over the salad. Toss to combine, and season with salt and pepper to taste. Can be served room temperature or chilled.

Approximate nutritional information per serving (serving size: ½ cup): 102 calories, 8g fat, 4g carbs, 3g protein


Sun-Dried Tomato & Feta Meatballs

Yield: 16 meatballs

INGREDIENTS

• 1 lb. ground turkey

• 1/4 cup crumbled feta cheese

• 2 tbsp (.5 oz) sundried tomatoes, chopped

• 1 tbsp fresh thyme leaves (or 1/2 tsp dried thyme)

• 1 egg

• 1/2 tsp garlic powder

• 1/4 cup almond flour

• 2 tbsp water

• olive oil for frying

INSTRUCTIONS

1. Combine all the ingredients (except olive oil) in a medium bowl and mix well. 2. Form 16 one-inch meatballs and fry them in olive oil in a large sauté pan. Do not crowd the

meatballs or they won’t get brown and crisp. 3. Cook for about 3 – 4 minutes, turn over and cook for an additional 3 – 4 minutes or until

golden brown and cooked through. 4. Remove from pan and place on paper towel-lined plate to absorb any extra oil. These can be

eaten alone or served with marinara sauce and spaghetti squash for a complete meal.

Approximate nutrition info per meatball (serving size: 4 meatballs): 89 calories, 8g fat, .65g net carbs, 6g protein


Keto Cuban Pot Roast

Author: Mellissa Sevigny Yield: 10 servings

INGREDIENTS

• 2.5 – 3 lb. boneless chuck roast

• 1/2 cup salsa verde

• 1/2 cup canned chopped green chilis

• 1 cup diced tomatoes

• 2 Tbsp dried onion flakes

• 1 tsp garlic powder

• 1/2 cup red and yellow peppers cut into strips

• 1 tsp salt

• 2 Tbsp ground cumin

• 1 Tbsp ground coriander

• 1 tsp dried oregano

• 1 Tbsp chili powder

• 1/2 tsp black pepper

• 2 Tbsp apple cider vinegar

INSTRUCTIONS

1. Generously season the roast with salt and pepper. 2. Sear in a hot pan until browned on all sides. 3. Place the meat in the bottom of a 5qt crock pot (slow cooker). 4. Add the salsa verde, chilis, and tomatoes to the pan you seared the meat in. 5. Deglaze and bring to a boil. 6. Pour over the meat in the crock pot. 7. Add the onion flakes, garlic, peppers, salt, cumin, coriander, oregano, chili powder, black pepper,

and apple cider vinegar and stir. 8. Cook for 4hrs on high, or 6hrs on low (or until the meat is tender). 9. Shred the meat and serve with your choice of toppings.

Approximate nutritional information per ser serving (serving size: 1cup): 271 calories, 19g fat, 2g carbs, 20g protein


Pantry and Shopping List

You may find that you need to make a lot of purchases this week for the pantry and shopping list. Please be assured that future week’s menu plans will be created with those in mind and will make use of them.

Check your Pantry for…

ground cumin ground coriander garlic powder onion powder dried oregano ground cinnamon ground nutmeg sugar free sweetener of choice (stevia, etc.) dried onion flakes apple cider vinegar sugar free italian dressing sugar free ranch dressing sugar free caesar dressing sugar free almond butter raw almonds dijon mustard mayonnaise (sugar free) lemon juice sundried tomatoes (dry or in oil) kalamata olives, pitted fresh garlic cloves balsamic vinegar extra virgin olive oil dried thyme almond flour canned chipotles in adobo sauce


Shopping list

Produce 2 fresh tomatoes 1 bunch celery 1 red or yellow bell pepper 2 heads cauliflower 2 packages romaine lettuce hearts 1 large spaghetti squash 1 8 oz. package/bag baby spinach leaves 1 small head radicchio 2 hass avocados 1 bunch fresh basil

Dairy 8 oz. sour cream 16 oz. heavy cream 16 oz. cheddar cheese 8 oz. package of string cheese 8 oz. cream cheese 4 oz. feta cheese 3 dozen eggs 1/2 lb. salted butter 1/2 gallon unsweetened almond milk 4 oz. parmesan cheese, grated 8 oz. package pepper jack cheese slices

Grocery 8 oz. jar salsa verde 4 oz. canned chopped green chilis 2 bars Lindt 90% chocolate lite salt (half potassium half sodium) 1 can artichoke hearts in water 8 oz. jar tomato-based salsa (sugar free)

Meat 2.5 – 3 lb. boneless chuck roast 12 oz. roll of breakfast sausage (sugar free) 1 rotisserie chicken (or bake your own) 1 lb. package Italian pork sausage links 1 lb. ground turkey 1 lb. ground beef 1 lb. sugar free bacon

Frozen

10 oz. package frozen spinach 10 oz. package frozen broccoli florets


Prep List

Depending on your schedule you may find it easier to make everything on the weekend and reheat throughout the week – all these dishes reheat well in that case. Otherwise you may choose to make some of the dishes on the weekend and others as needed throughout the week – that’s totally up to you.

1. Remove all the meat from your rotisserie chicken and place in a container for later. Boil the chicken carcass with peppercorns and about a gallon of water and simmer for 4 hours (or longer) to make your bone broth. You may have to add a little more water as it reduces. You should end up with 5 – 6 cups of concentrated broth after you strain out the solids. Add salt and lite salt (for potassium) at the end to your preference. Store in the fridge for the week or freeze.

2. Assemble and bake your Sausage, Spinach & Feta Frittata and cut into four-inch squares for the week. Extra portions can be frozen.

3. Make ahead your Easy Cauliflower Gratin and refrigerate. Extra portions can be frozen. 4. Assemble and bake your Chili Spaghetti Squash Casserole and refrigerate. Extra portions

can be frozen. 5. Make 2 batches of the Cream Cheese Pancakes and refrigerate. Heat for 30 seconds in

the microwave if desired. 6. Cook the entire pound of bacon and store in the fridge until needed. Microwave about

20 seconds before eating. 7. Assemble Anti Pasta Salad and divide into 1/2 cup portions. Meant to be eaten cold or at

room temp. 8. Assemble and cook the Sundried Tomato and Feta Meatballs. (DON’T EAT THEM ALL)

Extra portions may be frozen. 9. Cook the Cuban Pot Roast and set aside portions for the week. Freeze the extra portions.

Source: www.ibreatheimhungry.com

evolve180 maintenance week 1 recipes notes about our … · 2020-06-28 · evolve180 maintenance...

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