INGREDIENTS: PHD Weight Loss
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JULY 2019
FISH TACO
CABBAGE BOWL
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INGREDIENTS: Serving Size: Dependent
diet tips, articles, success stories and more!
on allowed protein size
per meal plan.
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-4 small fillets of tilapia or cod
-4 tsp olive oil
-2 tsp fish spice rub
-1 tsp ground cumin
-1/2 tsp chili powder
-1 medium head green cabbage
-1/2 medium head red cabbage
-1/2 cup sliced green onion
-1/2 cup good quality mayo such
as Primal Kitchen
-2 Tbsp fresh-squeezed lime juice
-2 tsp of green tabasco sauce
-salt, to taste
Instructions:
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1. Thaw fish if frozen. Mix together 2. Pat fish dry with paper towels, then
the fish rub (Ground cumin and chili rub both sides with 2 tsp of the olive
powder.) oil and coat with spice mix.
3. Core cabbage and cut into thin 4. Brush frying pan with remaining 2
slices. Thinly slice green onion. Whisk tsp of olive oil and heat to
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together the mayo, lime juice, Green medium-high. Add fish and cook 4
Tabasco Sauce, and salt to make the minutes per side.
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dressing.
5. Fill bowl with 1/4 of the cabbage
mixture and top with amount of fish.
Drizzle dressing over the top and serve
right away.
JULY 2019
BLTA CHICKEN
SALAD
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INGREDIENTS:
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Serving Size: Dependent
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on allowed protein size
-3 chicken breasts; chopped and per meal plan.
shredded
-5 slices of cooked bacon; chopped
-10 cherry tomatoes; quartered
-1 avocado; diced
-2/3 cup mayonnaise such as
Primal Kitchen
-1/4 tsp garlic powder
-1/4 tsp onion powder
-lettuce for wrapping
Instructions:
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1. Chop and shred chicken breasts. 2. In a large bowl, combine
Chop cooked bacon pieces. mayonnaise, garlic powder and
onion powder.
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3. Add chicken, tomatoes, bacon and 4. Wrap in lettuce, enjoy!
avocado. Stir to combine.
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This chicken salad is great to meal prep or
take with you to a summer picnic!
EASY KETO
JULY 2019
CHOCOLATE
FROSTY
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Serving Size:
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2 Tbsp on top of a PHD
INGREDIENTS: Pudding or Shake
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-1 cup heavy whipping cream
-2 Tbsp unsweetened cocoa
powder
-1 Tbsp almond butter
-1 tsp vanilla extract
-5 drops liquid stevia
Instructions:
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1. In a medium size bowl, use a hand 2. Add the rest of the ingredients, and
mixer to beat the heavy cream for a blend again until the mixture becomes
few minutes. the consistency of a thick whipped
cream or frosting.
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3. Place in the freezer for about 30 4. Store in a container with a lid in the
minutes or until it’s the consistency freezer or fridge. Enjoy!
you like.
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JULY 2019
FOIL
DINNERS
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Prep Time: 10min Cook Time: 40 min Serving Size:
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Dependent on allowed
INGREDIENTS: protein size and veggies
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per meal plan.
Pick a Protein: Choose your Veggies Make it Taste Good!
- Chicken Breast - Brussel Sprouts - 2 Tbsp of olive oil
- Salmon - Green Beans - 1 Tbsp chili powder
- White Fish - Broccoli - 1 Tbsp garlic
- Shrimp - Zucchini powder
- Natural Kolbassa - Yellow Squash - 1/4 cayenne
sausage - Red Onion pepper
- Cauliflower - 1 Tbsp curry
powder
These are GREAT for camping! Everyone can
make their own combination!
Instructions:
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diet tips, articles, success stories and more!
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1. Preheat oven to 375 F or grill 2. Cut up protein and veggies into bite
to 500 F. sized pieces.
3. Toss chosen veggies olive oil, and 4. Cut foil into large uniform pieces.
seasonings in a bowl and stir until
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coated.
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5. Divide amongst the foil, and fold foil 6. Grill for approximately 20 minutes,
up to form a sealed packet. turning or flipping and checking
regularly. Enjoy!
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