Monthly Archives: February 2017

Meal Prep: Beef with Sweet Potatoes and Green Beans

The original meal calls for a homemade BBQ sauce but I prefer ketchup, which adds 10 grams of carbohydrates. A low-carb ketchup would be better if I can find one. They also used bison/kangaroo which is leaner, but I just use lean beef.

Yield: 6 meals

Ingredients:

  • 1½ pounds sweet potatoes/yams (about 2 large)
  • 1 tablespoon olive oil
  • salt/pepper/seasoning
  • 1¼ pounds green beans
  • 2 pounds lean beef (93/7)
  • 3 eggs
  • 2 tablespoons Dijon mustard
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ½ tablespoon onion powder
  • 1 teaspoon garlic powder
  • 1 tablespoon coconut oil
  • ¾ cup ketchup

Directions:

  1. Preheat oven to 350 degrees. Dice sweet potatoes into 1-inch squares. Drizzle with olive oil, salt, pepper, and any other seasoning you like. Stir to coat and then bake on silicone-lined baking sheet for 30 minutes.
  2. Clean and trim the green beans, and steam them for 15 minutes. Shock them in ice water to maintain color.
  3. Mix up all the beef ingredients thoroughly, then form into 12 90-gram patties (they will be soft, use patty paper to keep them separate!). Heat the coconut oil on medium-high heat, then cook off the patties in batches, about 3 minutes on each side.
  4. Divide into 6 containers, each containing 2 beef patties, 100 grams of sweet potatoes, and 60 grams of green beans. Serve with 2 tablespoons ketchup.

Macros: 489 calories, 18.1 grams fat, 44.2 grams carbohydrates, 37.6 grams protein

(Adapted from Fit Couple Cooks Beef Meal Prep.)

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Meal Prep: Shrimp Scampi with Cauliflower Rice and Spinach

This meal is supposed to come with a tablespoon of pesto for fat and flavor, but I don’t like pesto enough to justify the price of 2 cups of basil. So, I’m planning to experiment with adding some parmesan or nuts or something to the “rice”.

Yield: 4 meals

Ingredients:

  • 2 tablespoons olive oil, divided
  • 4 cups cauliflower (about 30-ounce head)
  • 1 pound shrimp
  • 2 cloves garlic
  • 1 tablespoon dried parsley
  • 2 tablespoons butter
  • juice of ½ lemon
  • 1 pound baby spinach (tail on)
  • 2 tablespoons shredded Parmesan cheese
  • salt/pepper

Directions:

  1. Cut cauliflower into small florets and rice it in batches using a food processor.
  2. In a large skillet, heat up 1 tablespoon of olive oil and add the cauliflower. Season with salt/pepper to taste (and other seasonings as desired). Cook for 4-5 minutes, stirring occasionally.
  3. In another large skillet with a lid, heat up another tablespoon of olive oil. Add 2 cloves of crushed garlic and cook until fragrant. Add the shrimp (optional: remove tails). Season with salt and pepper, and add parsley. When shrimp is nearly done, add the butter and half the lemon juice. Remove shrimp with tongs to reserve pan juices.
  4. Cook the spinach in the same pan as the shrimp, adding more as it cooks down.
  5. Divide into 4 containers, each containing 1 cup of cauliflower rice, ¼ of the shrimp, and ¼ of the spinach. Serve with ½ tablespoon Parmesan sprinkled over rice.

Macros: 254 calories / 13.1 grams fat / 6.7 grams carbohydrates / 32 grams protein

(Adapted from Fit Couple Cooks Shrimp Meal Prep.)