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Phase 3 to Life Maintenance
Program
Week
Week 5
Recipe #
C= Calories p= Protein f= Fat c= Carbs nc= Net Carbs
Wherever you see the same dish listed, you are not having to cook that dish multiple times. You cook it once, & eat the additional servings as leftovers, with the exception of the quick dessert smoothies & mug muffins.
# = recipe #
1339C 91p 78f 69c
p3tolife.com - Rayzel LamSimplified Week 5 3
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Butter Pecan
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p3tolife.com - Rayzel LamSimplified Week 5
21
Sweet Potato Mash
Veggies
. . .
2. Denver Omelette Casserole
6. Pesto Chicken Spaghetti Squash)
7. Grilled Beef Burger on Portobello Cap with
Grilled Veggies
Dessert Smoothies:
9. Cranberry Sorbet
W e e k 5 r e c i p e s
Swerve (1,5,8,9) Stevia (8,9) 1 tbsp smoked paprika (5,7) 2 tbsp coconut aminos (5) 1/4c nutritional yeast (6) 2 tbsp butter flavor (8) 4 tsp pecan extract (8) 1 tbsp vanilla bean powder or 6 tsp extract (9) 2 tbsp raw cacao nibs (1) Note: These items are directly linked to in the color version if you just want to click.
Note 1: The number at the end of each ingredient is the recipe number it’s used in. Note 2: Ingredient amounts listed here = the food that will feed you personally for the entire week if you follow the meal plan exactly.
10 eggs (1,2) 1 tbsp grass-fed butter (5) 2/3c unsweetened almond milk (1) 1 oz shredded cheddar cheese (2) 1/3c whole milk (2) 3/4c heavy cream (3) 1/2c Greek yogurt (4) 1/2c half and half (8)
Week 5 Grocery List
VEGGIES 2 roma tomato, sliced (4,7) 6 medium (3/4 lb) carrots, sliced in half and lengthwise (7) 24 asparagus spears (7) 1 small green bell pepper (2) [1c diced] 1 medium white onion (2,3) [1/2c diced, 1/2c chopped] 1 1/2 red bell pepper (3) [3/4c finely chopped] 2 medium cucumber (4) [3c chopped, 2 tbsp grated] 1 medium red onion (4,7) [1/2 thinly sliced, 1/2 sliced for serving] 1/2 head of iceberg lettuce or 8 bibb lettuce leaves (4) 3 large Portobello caps (7) 2 medium (1/2 lb) sweet potatoes (5) 2 medium (1 lb) spaghetti squash (6) 1 small zucchini (1) [1c grated] FRESH HERBS 1/2 bunch of cilantro (3) 1 tbsp fresh dill (4) 1 bunch basil [14-20 large leaves] (6) 8 garlic cloves (3,4,6) [2 tsp minced, 4 cloves peeled] FRUIT 1 small avocado, sliced (3) 1 lime, cut in wedges (3) 1 large orange (120g) (9)
Dairy
Specialty OFTEN BEST TO GET ONLINE OR LOCAL HEALTH FOOD / ORGANIC STORE
Produce
5 oz cooked ham (2) 2 lb 10 oz chicken breasts (3,6) 6 oz ground lamb (4) 2 (5 oz) pork chops (5) 6 oz 96% lean ground beef (4) 1 lb 2 oz 85% lean ground beef (7)
1/4c coconut flour (1) 1/4c unsweetened cocoa powder (1) 3 tbsp coconut oil, melted (1) 1.5 tbsp balsamic vinegar (7) 3/4c olive oil (6,7) 1 tsp baking powder (1) 1/4c chopped walnuts (6) 1c pecans (8) DRIED SPICES 1 tsp black pepper (4,6,7) 1 tbsp dried basil (4,6) 1/4c + 2 tbsp ground cumin (3,4,5,7) 1 tbsp dried oregano (3,4) 3/4 tsp garlic powder (4,5) 1 1/2 tsp onion powder (4,5,7) 1/4 tsp cayenne pepper (5) 1/4 tsp cinnamon (5) 1/2 tsp dried thyme (7) 1 tbsp yellow mustard (5)
Baking
Frozen
4 1/2c chicken broth (3) 1 (4 oz) can hatched green chiles (3) 1/3c tomato paste (5) 1/3c beef stock (5)
CANNED/DRY
Proteins
NOTE: I have not included the smoothies in the “schedules” as they are a nightly treat that take just 5 minutes to make and should be made only when ready to eat. Obviously lol. #i'mmelting
3 suggested options for your cooking each week to fit various
lifestyles & schedules
Batch Cooking
Chocolate Muffins ----------- White Chicken Chili
Deconstructed
Gyro Bowls
No cooking
BBQ Pork Chops & Sweet Potato Mash ----------- Chicken Pesto Spaghetti Squash ----------- Denver Omelette
No cooking
C o o k : C o o k :
Cook As You Go “Batches”: With this method you are cooking each dish the day before or the day that it first appears in the plan, but when you make it, you make enough servings at once to eat that dish the number of times it’s listed that week without cooking it again. ------------------------------------------- DAY BEFORE DAY 1: Cook 2 recipes - Chocolate Zucchini Muffins, White Chicken Chili. DAY 1: Cook 1 recipe. Deconstructed Gyro Bowls. DAY 2: No cooking. DAY 3: Cook 3 recipes. BBQ Pork chops & Sweet Potato Mash, Chicken Pesto Spaghetti Squash, and Denver Omelette DAY 4: No Cooking. DAY 5: Cook 1 recipe. Burger on Portobello cap w/ Grilled Veggies DAY 6: No cooking DAY 7: No cooking or cooking for Week 6 (Day before day 1 in week 6)
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Twice Weekly Batch Cook: With this method you are cooking half of the recipes for the first half of the week, and the 2nd half of the recipes the 2nd half of the week. ------------------------------------- DAY BEFORE DAY 1: Cook 5 recipes. Chocolate Zucchini Muffins, White Chicken Chili, Deconstructed Gyro Bowls, BBQ Pork chops & Sweet Potato Mash, and Chicken Pesto Spaghetti Squash DAY 5: Cook 2 recipes. Burger w/ Grilled Veggies, and Denver Omelette.
2
Chocolate Muffins ----------- White Chicken Chili ----------- Deconstructed
Gyro Bowls ----------- BBQ Pork Chops & Sweet Potato Mash ----------- Chicken Pesto Spaghetti Squash
No cooking
No cooking
No cooking
No cooking
No cooking
No cooking
6)
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1 Weekly Batch Cook Day: DAY BEFORE DAY 1 OR DAY 1: Cook 2 breakfasts and 5 main dish recipes- 7 total.
FINISHING - save to cook fresh: DAY 5: Optional to defrost and cook burger patties fresh
C o o k : C o o k :
3
Chocolate Muffins ----------- Denver Omelette ----------- White Chicken Chili (2x recipe) ----------- Deconstructed
Gyro Bowls ----------- BBQ Pork Chops & Sweet Potato Mash ----------- Chicken Pesto Spaghetti Squash ----------- Burger w/ Grilled Veggies
No cooking
No cooking
No cooking
No cooking
No cooking
No cooking
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Yields: 8 muffins Servings: 2 muffins Calories: 210 cal Protein: 6g Fat: 16g Carbs: 10g Net carbs: 3g
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1 cup grated zucchini 2/3 cup unsweetened almond milk 1/4 cup unsweetened cocoa powder 1/4 cup coconut flour 1/4 cup Swerve 2 tbsp raw cacao nibs 3 tbsp coconut oil, melted 2 eggs 1 tsp baking powder 1/8 tsp sea salt
Ingredients
PREHEAT oven to 325°F and l ine 8 muff in t ins with paper l iners . Squeeze excess moisture out of grated zucchini using paper towel .
IN a small bowl , combine coconut f lour, cocoa powder, Swerve, baking powder and sea salt. In a separate larger mixing bowl , beat eggs and st i r in almond milk and coconut oi l .
GRADUALLY st i r in dry ingredients unti l wel l blended. St i r in zucchini and cacao nibs . Use a 1/3 cup measuring scoop pour batter into t ins .
BAKE for 30 minutes .
1 cup cooked ham, diced (approximately 5 oz) 1 cup green pepper, diced (1 small bell pepper) 1/2 cup white onion, diced (half a small onion) 8 large eggs 1/3 cup whole milk 1/2 cup shredded cheddar cheese (1 oz) 1/4-1/2 tsp sea salt
Ingredients
PREHEAT oven to 350°F and spray 8x8 baking pan with ol ive oi l spray. In a large mixing bowl , whisk together eggs, milk and sea salt. St i r in ham, bel l pepper, onion and cheese.
POUR into baking pan and bake 45-50 minutes .
COOL 10 minutes . Sl ice into 4 squares .
2 1 What to Do
Casserole Denver Omelette 2
3
Yields: 4 servings Servings: 1/4 recipe Calories: 278 cal Protein: 23g Fat: 16g Carbs: 8g Net carbs: 7g
1 lb 2 oz chicken breasts, cubed 4 1/2 cups chicken broth 3/4 cup heavy cream 1 1/2 (4 oz) can hatched green chiles (3/4 to 1 can if you like less spicy) 1 1/2 medium red bell pepper, finely chopped 3/4 cup white onion, finely chopped (3/4 medium onion)
3 tbsp ground cumin 1 1/2 tsp dried oregano 1 1/2 tsp garlic minced (2 cloves) 3/4 tsp sea salt
FOR SERVING: Sliced avocado (1/4 a small avocado per serving) Chopped cilantro Lime wedges
Ingredients
HEAT ol ive oi l in a Dutch oven over medium/high heat. Add chicken and onion. Cook uncovered unti l chicken begins to brown. St i r in garl ic , cumin, oregano, sea salt, bel l pepper and green chi les . Cook 5 minutes .
POUR in chicken broth and bring to a boi l . Simmer for 15 minutes . Pour in heavy cream and st i r wel l . Simmer 5 minutes . Divide into 3 servings . Serve with fresh l ime, ci lantro and 1/4 cup sl iced avocado.
2
1 AlternAte InstAnt Pot DIrectIons:
USING sauté function on instant pot, do step 1 above, OR if rushed, throw everything in at once without sautéing.
ADD chicken broth & heavy cream. Set to manual high pressure for 10 minutes . I f doubling batch or more, increase pressure cooking t ime by 7-10 minutes for each t ime you increase the recipe.
2
6 oz ground lamb 6 oz 96% lean ground beef 1 tsp dried oregano 1 tsp dried basil 1/2 tsp ground cumin 1/2 tsp garlic powder 1/2 tsp onion powder 1/2 tsp black pepper 1/4 tsp sea salt 1 medium cucumber, chopped 1 roma tomato, sliced
1/2 medium red onion, thinly sliced 1/2 head of iceberg lettuce or 8 bibb lettuce leaves
FOR TZATZIKI SAUCE: 1/2 cup Greek yogurt 2 tbsp grated cucumber 1/2 tsp minced garlic 1 tbsp fresh dill 1/4 tsp sea salt 1/8 tsp black pepper
Ingredients
PREHEAT oven to 300°F and l ine a baking sheet with parchment paper. In a food processor, combine ground lamb and beef. Add cumin, oregano, basi l , garl ic powder, onion powder, black pepper and sea salt. Blend unti l mixture forms a smooth purée, scraping sides as needed.
FORM mixture into a loaf 8x5 inches . Bake for 35 minutes . While gyro bakes , st i r together ingredients for tzatziki sauce.
REMOVE gyro from oven and turn oven to broi l at 500°F. Thinly s l ice loaf lengthwise into 1/8-1/4 inch sl ices and lay on fresh parchment paper on baking sheet. Broi l 4 minutes or unti l edges have browned.
SERVE warm on lettuce with tzatziki , onion. cucumber, and tomato. For an iceberg lettuce wrap, loosen individual iceberg lettuce leaves by lett ing the water faucet f low over the head and into the openings in the head- you wil l feel the outer leaves loosening. Then gently remove them. Use 1-2 iceberg leaves per Gyro. Secure with toothpicks or saran wrap.
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FOR PORK CHOPS: 2 (5 oz) pork chops 1 tsp ground cumin 1 tsp smoked paprika 1/4 tsp onion powder 1/2 tsp sea salt
FOR BARBECUE SAUCE*: 1/3 cup tomato paste 1/3 cup beef stock 2 tbsp coconut aminos 1 tbsp yellow mustard 1 tbsp Swerve sweetener 2 tbsp ground cumin
1 tsp smoked paprika 1/4 tsp garlic powder 1/4 tsp onion powder 1/4 tsp cayenne pepper (optional) 1/4 tsp sea salt
FOR SWEET POTATO MASH: 2 medium sweet potatoes, peeled 1 tbsp grass-fed butter 1/4 tsp cinnamon 1/8 tsp sea salt
Ingredients
IN a small stock pot, combine ingredients for barbecue sauce and bring to a simmer over low heat. Simmer 15 minutes . Remove from heat and pour into a small jar.
F ILL a medium stock pot with water and chop potatoes into large chunks . Add sweet potatoes to water and bring to a boi l . Reduce heat to medium/low and continue to boi l for 20 minutes . Alternate cooking for sweet potatoes: ADD 1” of water to instant pot with grate. Add raw sweet potato chunks and set to manual high pressure for 10 minutes .
WHILE sweet potatoes cook, preheat gri l l to 400°F and rub pork chops with cumin, smoked paprika, onion powder and sea salt. P lace pork chops on gri l l and cook 10 minutes . Turn and baste each pork chop with 1 tbsp BBQ sauce. Continue to gri l l 10 minutes longer.
MASH sweet potatoes and st i r in butter, cinnamon and sea salt. Serve 1 chop with half of sweet potato mash.
2 1 What to Do
w/ Sweet Potato Mash BBQ Pork Chops 5
3
*My suggestion is to make this in bulk and then freeze some! You can also use store bought BBQ sauce to keep things simple, it’s just harder to find one without added sugar. In Phase 4, having a little sugar in your BBQ is likely not going to be a problem either. I just wanted you to have the option of a healthy homemade version!
4
8 cups roasted spaghetti squash (2 medium spaghetti squash) Seeds removed, cut in half lengthwise 1 1/2 lb chicken breasts 1/2 tsp sea salt 1/4 tsp black pepper 2 tsp dried basil
FOR WALNUT PESTO: 1/2 cup olive oil 4 tbsp chopped walnuts 4 tbsp nutritional yeast 14-20 large basil leaves 4 garlic cloves 1/2 tsp sea salt
Ingredients
PREHEAT oven to 350°F. P lace spaghett i squash on a parchment paper l ined baking sheet cut side down. Bake for 35-40 minutes . Remove from oven and cool 15 minutes . (Al ternate cooking option: Cut into pieces for instant pot and cook on manual high pressure for 30 minutes) .
WHILE squash cools , heat a medium ski l let over medium heat and grease with ol ive oi l spray. season chicken with sea salt, black pepper and dried basi l on both sides . P lace on ski l let and cook 8-10 minutes each side.
WHILE chicken cooks , combine ingredients for walnut pesto in a blender or food processor and pulse unti l wel l combined.
SCRAPE spaghett i squash with a fork to remove strands into a large bowl . Toss with pesto. Thinly s l ice chicken and serve on top of spaghett i squash.
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FOR BURGERS: 1 lb 2 oz ground beef (85% lean) 3/4 tsp smoked paprika 1/2 tsp ground cumin 1/2 tsp onion powder 1/2 tsp sea salt 1/4 tsp black pepper
FOR GRILLED VEGETABLES: 6 medium carrots, sliced in half and lengthwise,
divided for 3 servings 24 asparagus spears, divided for 3 servings 3 large portobello caps 1 1/2 tbsp olive oil (1.5 tsp per serving) 1 1/2 tbsp balsamic vinegar (1.5 tsp per serving) 1/2 tsp dried thyme 1/4 tsp sea salt Red onion slices for serving Sliced tomato for serving
Ingredients
PREHEAT gri l l to 400°F. I f using a gri l l pan, heat unti l smoking and grease l iberal ly with ol ive oi l spray. Combine carrots , asparagus, and portobel lo caps in a large mixing bowl . Drizzle with ol ive oi l and balsamic vinegar. Season with sea salt and thyme. Use hands to gently coat. Set aside.
COMBINE ground beef and seasonings. Use hands to combine and form into 2 patt ies .
PLACE carrots on gri l l and gri l l 5 minutes . Add asparagus, mushroom caps, and beef patt ies to gri l l and cook an addit ional 10 minutes turning burgers after 5 minutes . For smaller asparagus spears , remove from gri l l after 5-7 minutes .
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2 tbsp half and half 2 tbsp water 8-10 ice cubes, depending on what your blender can handle for thickness* 1.5 tsp butter flavor 1 tsp pecan extract (sub almond extract) Pinch of salt 1 tsp Swerve Stevia to taste
Topping** 1/4 cup pecans, chopped coarsely 1/2 tsp Swerve Sprinkle of salt Dusting of stevia if desired (Note: For “skinny” version reduce the topping serving by ½)
Ingredients
TOPPING: Spray a pan on medium heat with nonstick spray and toast chopped pecans, swerve and dusting of stevia together. Let cool in fridge a few minutes while you make your smoothie. This is the version that’s accounted for when you are following the meal plan for your calories.
If you are eating this on your own and need to “skinny” it down a bit to lower calories, use half the topping ingredients (serving size will be 2 tbsp or 1/8th cup topping)- see macros for this below. My suggestion if you do this is to chop the pecans finer so they spread throughout the smoothie better. ALTERNATE: if busy, just fold in raw pecans to your smoothie.
SMOOTHIE: High Powered Blender: Add liquids/soft ingredients first, then ice, and blend. Ninja: Add ice first, then rest of ingredients on top. Do crush function first to crush ice. Scrape sides with spatula, then blend. Both: You will likely need to scrape the sides with a spatula a couple times.
What to Do
Smoothie Butter Pecan
*So I’ve discovered ice cube size can vary! These are made with ice-cube trays purchased online. If you make your smoothie and it seems too watery/liquidy and not thick like the photo or the video tutorials don’t worry, you aren’t crazy! Your ice-cubes are just smaller. Either add more ice-cubes or buy some trays online to use. The point is your smoothie should be kind of hard to blend- that’s how thick it should be. **As always, I suggest making this sort of topping in bulk to save time. 1 serving is ¼ cup of topping for original recipe, and th cup (2 tbsp) for a the “skinny” version listed in the macros area.
Yields: 1 serving Servings: 1 recipe Calories: 225 cal Protein: 4g Fat: 23g Carbs: 5g Net carbs: 2g SKINNY VERSION: Calories: 131 cal Protein: 2g Fat: 13g Carbs: 3g Net carbs: 2g
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1/4 cup water (or more depending on what is needed for your blender to blend) 1 cup frozen cranberries 2 large orange segments (40g) 1 tsp orange zest 2 tsp Swerve 1 tsp vanilla bean powder (or 2 tsp extract) Stevia to taste* 7 ice cubes**
Ingredients
High Powered Blender: Add liquids/soft ingredients first, then ice, and blend. Ninja: Add ice first, then rest of ingredients on top. Do crush function first to crush ice. Scrape sides with spatula, then blend. Both: You will likely need to scrape the sides with a spatula a couple times.
What to Do
Sorbet Cranberry
*STEVIA NOTES: 1 scoop = the scoop that comes in stevia bottle = 1/32 of tsps = 1 packet stevia. If you do not have any of this, a few light shakes. If you do not like stevia, use more erythritol-based sweetener to compensate. It’s not nearly as sweet so per scoop you may need to add 1-3 more tsp to taste. Please see the “Sweeteners” tutorial on P3tolife.com under the Shopping Tutorials section. You need to be logged in to view it. **So I’ve discovered ice cube size can vary! These are made with ice-cube trays purchased online. If you make your smoothie and it seems too watery/liquidy and not thick like the photo or the video tutorials don’t worry, you aren’t crazy! Your ice-cubes are just smaller. Either add more ice-cubes or buy some trays online to use. The point is your smoothie should be kind of hard to blend- that’s how thick it should be.
Yields: 1 servings Servings: 1 recipe Calories: 75 cal Protein: 1g Fat: 1g Carbs: 17g Net carbs: 11g
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