Day 1: Chicken Parmesan

• Ingredients:
  • 6 oz chicken breast
  • 1 tbsp almond flour
  • 1 tbsp butter
  • 2 tbsp tomato paste
  • Pinch pure monk fruit (optional)
  • 1/4 cup mozzarella, shredded
  • 1 tbsp Parmesan, grated
  • 1/2 tsp dried oregano
• Instructions:
  • Pound chicken breast flat
  • Coat chicken in almond flour
  • Melt butter in a skillet over medium heat
  • Fry chicken 4-5 minutes per side until golden
  • Mix tomato paste, oregano, monk fruit, and a splash of water
  • Spread sauce over chicken
  • Top with mozzarella and Parmesan
  • Broil 2-3 minutes until cheese melts
• Macros (approx): 450 kcal, 6g net carbs, 30g fat, 40g protein

Day 2: Beef Bolognese with Zoodles

• Ingredients:
  • 5 oz ground beef
  • 1 tbsp olive oil
  • 1 tbsp tomato paste
  • Pinch pure monk fruit (optional)
  • 1 garlic clove, minced
  • 1 small zucchini, spiralized
  • 1 tbsp Parmesan, grated
  • 1/2 tsp dried basil
• Instructions:
  • Heat olive oil in a skillet over medium heat
  • Cook beef with garlic until browned (5-6 minutes)
  • Stir in tomato paste, basil, monk fruit, and a splash of water
  • Simmer sauce 5 minutes
  • Sauté zoodles in a separate pan 2-3 minutes
  • Top zoodles with sauce
  • Sprinkle with Parmesan
• Macros (approx): 400 kcal, 7g net carbs, 28g fat, 30g protein

Day 3: Chicken Alfredo with Zoodles

• Ingredients:
  • 6 oz chicken breast
  • 1 tbsp butter
  • 1 garlic clove, minced
  • 2 tbsp heavy cream
  • 2 tbsp Parmesan, grated
  • 1 small zucchini, spiralized
  • 1 tbsp parsley, chopped
• Instructions:
  • Melt butter in a skillet over medium heat
  • Cook chicken 4-5 minutes per side
  • Remove chicken and slice
  • Sauté garlic in skillet 30 seconds
  • Add heavy cream and Parmesan
  • Stir until sauce thickens (2-3 minutes)
  • Sauté zoodles in a separate pan 2-3 minutes
  • Toss zoodles with sauce and chicken
  • Garnish with parsley
• Macros (approx): 450 kcal, 6g net carbs, 35g fat, 38g protein

Day 4: Spaghetti Squash Carbonara

• Ingredients:
  • 1 cup cooked spaghetti squash
  • 2 slices bacon
  • 1 tbsp butter
  • 1 garlic clove, minced
  • 1 egg yolk
  • 2 tbsp heavy cream
  • 1 tbsp Parmesan, grated
• Instructions:
  • Cook bacon in a skillet until crispy
  • Remove bacon and chop
  • Melt butter in skillet over medium heat
  • Sauté garlic 30 seconds
  • Mix egg yolk, cream, and Parmesan in a bowl
  • Toss spaghetti squash in skillet with garlic
  • Add chopped bacon
  • Stir in egg mixture off heat until creamy
• Macros (approx): 380 kcal, 6g net carbs, 32g fat, 15g protein

Day 5: Sausage and Peppers

• Ingredients:
  • 1 Italian sausage link
  • 1 tbsp olive oil
  • 1/2 bell pepper, sliced
  • 1 garlic clove, minced
  • 1/2 tsp dried oregano
  • 1 tbsp Parmesan, grated
• Instructions:
  • Heat olive oil in a skillet over medium heat
  • Cook sausage 6-8 minutes until browned
  • Remove sausage and slice
  • Sauté bell pepper and garlic 3-4 minutes
  • Add oregano and sliced sausage
  • Cook 2 minutes more
  • Top with Parmesan
• Macros (approx): 420 kcal, 6g net carbs, 35g fat, 20g protein

Day 6: Eggplant Lasagna

• Ingredients:
  • 1 small eggplant, sliced thin
  • 1 tbsp olive oil
  • 1 tbsp tomato paste
  • Pinch pure monk fruit (optional)
  • 1/4 cup ricotta cheese
  • 1/4 cup mozzarella, shredded
  • 1 tbsp Parmesan, grated
  • 1/2 tsp dried basil
• Instructions:
  • Brush eggplant slices with olive oil
  • Roast eggplant at 400°F for 15 minutes
  • Mix tomato paste with basil, monk fruit, and a splash of water
  • Layer in a small dish: eggplant, sauce, ricotta, mozzarella
  • Repeat layers
  • Top with Parmesan
  • Bake at 400°F for 20 minutes
• Macros (approx): 350 kcal, 8g net carbs, 25g fat, 18g protein

Day 7: Meatball Marinara with Zoodles

• Ingredients:
  • 4 oz ground pork
  • 1 egg
  • 1 tbsp almond flour
  • 1 tbsp Parmesan, grated
  • 1 tbsp butter
  • 1 tbsp tomato paste
  • Pinch pure monk fruit (optional)
  • 1 garlic clove, minced
  • 1/2 tsp dried oregano
  • 1 small zucchini, spiralized
• Instructions:
  • Mix pork, egg, almond flour, and Parmesan
  • Form 2-3 meatballs
  • Melt butter in a skillet over medium heat
  • Cook meatballs 6-8 minutes until browned
  • Add garlic, tomato paste, monk fruit, oregano, and a splash of water
  • Simmer sauce 5 minutes
  • Sauté zoodles in a separate pan 2-3 minutes
  • Serve zoodles with meatballs and sauce
• Macros (approx): 450 kcal, 8g net carbs, 35g fat, 25g protein