Recipes

3-Ingredient Pumpkin Soup

Recipes

3-Ingredient Pumpkin Soup

by Radwa Madkour on Sep 26 2025
  It's officially soup season! This classic pumpkin soup recipe is easy, creamy and full of flavor. This is a fall staple your weeknights and guests will enjoy! Ingredients:    2 (15 oz) cans of pumpkin puree 2 packets of Classic Chicken Bone Broth 1 can of coconut cream  Directions:   Add all the ingredients into a small pot and bring to a boil Let it cool down for about 5 min then carefully transfer to a blender until smooth Garnish with your favorite fall spices, fresh cilantro or sriracha for an extra kick! (optional)  Enjoy! 
Bone Broth Black Rice Power Bowl

Recipes

Bone Broth Black Rice Power Bowl

by Krystle Drake on Feb 17 2025
Whether you’re looking to support digestion, boost energy, or just enjoy a meal that makes you feel amazing, this Bone Broth Black Rice with Asian Glazed Salmon recipe checks all the boxes.
Meal Prep Plan — Week 12

Recipes

Meal Prep Plan — Week 12

by Rachel Stroecker on Apr 12 2023
Embrace the change that comes with a healthy lifestyle by stepping out of your comfort zone and trying new, exciting flavors. This week, you'll ditch the bland and explore the bold tastes of this week's meal plan, featuring thrilling spices and big flavors. We'll also introduce optional intermittent fasting this week. These recipes will not only liven up your mealtimes, but also contribute to a healthier waistline. Don't settle for boring — let these delicious meals take you on a journey to a better you, instead! So, without further adieu, here's my Time Saving Tip of the Week: Even when you have a clear cut path for the upcoming week, life gets busy and you may forget your plan. The next thing you know, you're impulsively eating handfuls of pretzels and ordering high-calorie takeout.  To stay on track, try leaving yourself a post it note before you leave in the morning with your next meal written on it, or leave your ingredients out on the counter so they're ready to go.  That way, when you walk in the kitchen after a long day, you don’t have to think. A healthier meal is achievable, no matter how busy or overwhelming your week gets.   Monday Breakfast: Orange Blueberry Shake Lunch: Hearty Beef Vegetable Soup Dinner: Ahi Tuna with Tahini Lime Sauce + Side salad Snack: 1-2 cups Bone Broth Tuesday Breakfast: Egg and Tomato Skillet Lunch: Sweet Potato Mash with Indian Spices   + 3-4 oz chicken, fish, or beef Dinner: Hearty Beef Vegetable Soup Snack: 1-2 cups Bone Broth **Optional Fasting Day with 5-6 cups Bone Broth Wednesday Breakfast: Orange Blueberry Shake Lunch: Ahi Tuna with Tahini Lime Sauce+ Side salad Dinner: Sweet Potato Mash with Indian Spices+ 3-4 oz chicken, fish, or beef Snack: 1-2 cups Bone Broth Thursday Breakfast: Egg and Tomato Skillet Lunch: Sweet Potato Mash with Indian Spices   + 3-4 oz chicken, fish, or beef Dinner: Broccoli Salad with Creamy Poppyseed Dressing+ 3-4 oz chicken, fish, or beef Snack: 1-2 cups Bone Broth ** Optional Fasting Day with 5-6 cups Bone Broth Friday Breakfast: Orange Blueberry Shake Lunch: Hearty Beef Vegetable Soup Dinner: Sweet Potato Mash with Indian Spices  + 3-4 oz chicken, fish, or beef Snack: 1-2 cups Bone Broth Saturday Breakfast: Egg and Tomato Skillet Lunch: Broccoli Salad with Creamy Poppyseed Dressing+ 3-4 oz chicken, fish, or beef Dinner: Ahi Tuna with Tahini Lime Sauce+ Side salad Snack: 1-2 cups Bone Broth Sunday Breakfast: Refrigerator Purge Omelet Lunch: Ahi Tuna with Tahini Lime Sauce + Side salad Dinner: Broccoli Salad with Creamy Poppyseed Dressing+ 3-4 oz chicken, fish, or beef Snack: 1-2 cups Bone Broth Grocery List 2 lbs sweet potatoes 1½ pounds chuck or beef stew meat 4 tuna steaks (4-6 ounces each) 8 eggs 15 oz chicken, fish, or beef 2 medium onions 1 small red onion 2 medium potatoes 3 medium carrots 2 ribs celery 2 medium red bell peppers 1 pound fresh broccoli 1 cup fresh blueberries 3 cans full fat coconut milk 5-7 cloves garlic 1 can diced tomatoes (14 oz) 1 can diced tomatoes (24 oz) ¾ cup frozen green beans ½ cup frozen peas 1 lime Cilantro Fresh ginger Pantry Items Ghee Ground coriander Ground cumin Ground turmeric Ground ginger Round cinnamon Cayenne pepper Celtic or pink himalayan salt Black pepper Olive or avocado oil Beef bone broth Dry red wine (optional) Worcestershire sauce Dried thyme Sesame oil Coconut aminos Hot sauce Honey tahini Avocado mayo Poppy seeds Sunflower seeds Monk fruit sweetener Apple cider vinegar Coconut milk or almond milk Tomato paste Balsamic vinegar Italian seasoning Bay leaves Dr. Kellyann’s Chicken Bone Broth Dr. Kellyann's Beef Bone Broth Dr. Kellyann’s Orange Collagen Cooler  
Meal Prep Plan Week 11

Recipes

Meal Prep Plan Week 11

by Radwa Madkour on Apr 06 2023
The name of the game this week is PREP.  This meal plan includes three meals that have between 6-12 servings, which means you'll have plenty for the week… plus enough to freeze and eat later.  Because the majority of cooked foods can be stored in the freezer for up to six months without risk of spoilage, this is an excellent way to save time in the future or to have a fallback in case something goes wrong. It’s amazing what a little planning can do!  So, without further adieu, here's my Time Saving Tip of the Week: Need a little protein partner for your morning muffin? Try a scrambled egg or two rolled-up slices of nitrate free deli meat. You could also   Monday Breakfast: Baked Eggs Cups with Artichokes and Spinach Lunch: Greek Power Bowl Dinner: Salmon with Orange Ginger Marinade Snack: 1-2 cups Bone Broth   Tuesday Breakfast: Strawberry Almond Muffin Lunch: Chicken Wrap Dinner: Stuffed Bell Peppers  Snack: 1-2 cups Bone Broth   Wednesday Breakfast: Baked Eggs Cups with Artichokes and Spinach Lunch: Chicken Wrap Dinner: Salmon with Orange Ginger Marinade Snack: 1-2 cups Bone Broth   Thursday Breakfast: Strawberry Almond Muffin Lunch: Greek Power Bowl Dinner: Stuffed Bell Peppers  Snack: 1-2 cups Bone Broth   Friday Breakfast: Baked Eggs Cups with Artichokes and Spinach Lunch: Chicken Wrap Dinner: Detox Veggie Soup Snack: 1 serving fruit + 1 oz nuts   Saturday Breakfast: Strawberry Almond Muffin Lunch: Stuffed Bell Peppers  Dinner: Detox Veggie Soup Snack: 1-2 oz nuts or ½ avocado   Sunday Breakfast: Baked Eggs Cups with Artichokes and Spinach Lunch: Chicken Wrap Dinner: Detox Veggie Soup Snack: 1 serving fruit + 1 oz nuts   Grocery List 2 scallions 1 head of bibb lettuce 3 cups baby spinach 1 8-oz jar water-packed artichoke hearts 12 eggs 2 oranges 1 piece fresh ginger 2 cloves garlic 2 medium onion 1 english cucumber 1 red pepper 4 green peppers 1 yellow pepper 1 pound ground bison 1 small zucchini 1 can diced tomatoes (12.5oz) 2 carrots 2 celery stalks 1 cup kale 1 cup cabbage 1 medium tomato + 8 cherry tomatoes ½ cup parsley 1 small jalapeno pepper 4 salmon filets (4-5oz) OR 1 whole filet (16-20oz) 1-2 scallions 1 cup fresh strawberries 2 cup cauliflower rice 2 pounds chicken 1 small can Kalamata olives 3 tablespoons fresh cilantro   Pantry Items Avocado or coconut oil pan spray Celtic or pink Himalayan salt Black pepper Dried thyme or tarragon  Olive oil  Sesame oil Coconut aminos Honey Ghee Coconut or almond milk Pure vanilla or almond extract  Blanched almond flour  Coconut flour Baking soda  Celtic or pink Himalayan salt Chia seeds  Cayenne Pepper Turmeric  Cinnamon Oregano Balsamic vinegar Marjoram (optional) Lemon juice Fish sauce Chili powder Tomato paste Italian seasoning Dr. Kellyann Bone Broth, in your choice of flavors Dr. Kellyann Protein Powder (or approved protein powder)
Meal Prep Plan - Week 10

Recipes

Meal Prep Plan - Week 10

by Rachel Stroecker on Mar 31 2023
Are you tired of spending a fortune on expensive high-protein meal prep plans that leave your taste buds bored and your wallet empty? Look no further! I have developed a delicious and affordable meal prep plan that not only satisfies your cravings but also helps you slim down your waistline. By incorporating lean proteins and wholesome ingredients, I’ve created a meal plan that will keep you full and energized throughout the day. Say goodbye to bland meals and hello to tasty and satisfying options that won't break the bank. With this high-protein, affordable meal prep plan, you can achieve your health and fitness goals without sacrificing flavor or your budget. Without further adieu, here's my Money Saving Tip of The Week: Eggs are the great equalizer! Make the most of your leftover protein with omelets! That’s right. Before you let your protein go to waste, finish off what you have in the fridge by either adding it into an omelet or having it alongside eggs as a quick and easy meal.   Monday Breakfast: Berry Chia Parfait  Lunch: 3oz protein of choice + Mashed Cauliflower Dinner: Slow-Cooker Turkey (or Chicken) and Sweet Potato Stew Snack: 1-2 cups Bone Broth or 1-2 oz nuts   Tuesday Breakfast: Ginger Mango Smoothie Lunch: Slow-Cooker Turkey (or Chicken) and Sweet Potato Stew Dinner: Salmon Tacos with Cabbage Slaw and Creamy Cilantro Dressing Snack: 1-2 cups Bone Broth   Wednesday Breakfast: Berry Chia Parfait  Lunch: 3 oz protein of choice with Mashed Cauliflower Dinner: Salmon Tacos with Cabbage Slaw and Creamy Cilantro Dressing Snack: 1-2 cups Bone Broth   Thursday Breakfast: Berry Chia Parfait  Lunch: Brussels Sprouts Salad with Sweet and Tangy Vinaigrette Dinner: Slow-Cooker Turkey (or Chicken) and Sweet Potato Stew Snack: 1-2 cups Bone Broth or 1-2 oz nuts   Friday Breakfast: Ginger Mango Smoothie Lunch: Slow-Cooker Turkey (or Chicken) and Sweet Potato Stew Dinner: 3 oz protein of choice with Mashed Cauliflower Snack: 1-2 cups Bone Broth or 1-2 oz nuts   Saturday Breakfast: Berry Chia Parfait  Lunch: Brussels Sprouts Salad with Sweet and Tangy Vinaigrette Dinner: Protein Omelette  Snack: 1-2 cups Bone Broth or 1-2 oz nuts   Sunday Breakfast:  Ginger Mango Smoothie Lunch: Brussels Sprouts Salad with Sweet and Tangy Vinaigrette Dinner: Protein Omelette  Snack: 1-2 cups Bone Broth or 1-2 oz nuts   Grocery List 1 quart (4 cups) approved milk alternative 2 cups berries (strawberries, blueberries, raspberries, and/or blackberries - your choice) 1 cup fresh or frozen mango 1 pound skinless chicken or turkey breasts or boneless thighs 1 pound salmon filet 1-16 oz bag frozen cauliflower florets 3 carrots 1 onion 1 red onion 4 strips nitrate-free bacon 5 cloves of garlic 1 avocado 2 sweet potatoes 3 cups napa cabbage 1 red bell pepper 1 bunch cilantro 8 grain free taco shells 1 jalapeno  1 lime 3 teaspoons ginger   Pantry Items Vanilla Monk fruit sweetener Chia seeds Cinnamon Ground sage Dried thyme Pink himalayan salt  Black pepper Coriander Olive oil Salsa Garlic Coconut oil Coconut Milk Dry ground mustard Apple cider vinegar or Red wine vinegar Pecans or walnuts Dr. Kellyann Bone Broth, in your choice of flavors Dr. Kellyann Protein Powder (or approved protein powder)
Meal Prep Plan - Week 9

Recipes

Meal Prep Plan - Week 9

by Rachel Stroecker on Mar 24 2023
You don’t need elaborate or expensive meals to meet your nutrition goals each week. When you're trying to lose or maintain your weight, the right meal prep plan should feature protein-based meals made with fresh foods and filled with vitamins and minerals. The meals featured in all of my prep plans will keep you full and satisfied — without that uncomfortable heavy feeling. They're simple enough for anyone to prepare and have plenty of variation to keep your taste buds happy all week. Healthy eating should never be boring or bland. With these options, even the biggest foodies will be thrilled! Bon appetit, and feel free to share these recipes with family and friends. Without further adieu, here's this week's Time Saving Tip of the Week: Make smoothie bags ahead of time! Add all the measured fruit and veggie ingredients for your smoothie into a zip lock bag and freeze. Add measured amounts of dry ingredients like seeds and protein powder into another container. This will cut down on smoothie-making time!  Monday Breakfast: Ham and Asparagus Frittata Lunch: Kale Apple Cherry Cashew Salad Dinner: Spaghetti Squash and Meatballs Snack: 1-2 cups Bone Broth Tuesday Breakfast: Ham and Asparagus Frittata Lunch: Creamy Avocado Soup(The recipe includes an optional mango salsa to top!) Dinner: Arugula Salad with Pomegranate Vinaigrette + 1 serving protein of choice Snack: 1 serving fruit Wednesday Breakfast: Shamrock Smoothie Lunch: Kale Apple Cherry Cashew Salad Dinner: Lemon Chicken Cutlets with Asparagus Snack: 1-2 cups Bone Broth Thursday Breakfast: Shamrock Smoothie Lunch: Lemon Chicken Cutlets with Asparagus Dinner: Arugula Salad with Pomegranate Vinaigrette+ 1 serving protein of choice Snack: 1-2 cups Bone Broth Friday Breakfast: Ham and Asparagus Frittata Lunch: Creamy Avocado Soup Dinner: Lemon Chicken Cutlets with Asparagus Snack: 1-2 cups Bone Broth Saturday Breakfast: Strawberry Smoothie  Lunch: Creamy Avocado Soup Dinner: Arugula Salad with Pomegranate Vinaigrette+ 1 serving protein of choice Snack: 1-2 oz nuts Sunday Breakfast: Strawberry Smoothie Lunch: Refrigerator Purge Meal* Dinner: Refrigerator Purge Meal* Snack: 1-2 cups Bone Broth   * This is simply a meal where you cook up any leftover veggies or proteins sitting in your fridge into soups, omelets, stir frys or salads. Choose 1 protein 3-4 ounces, 2 cups of greens/vegetables and 1 healthy fat.   Grocery List 1 pound boneless skinless chicken breasts cutlets 4 to 5 ounces ham (sugar and nitrate-free) ¾ pound ground beef ¼ pound ground pork 9 eggs 1 red bell pepper 2 ripe mangos 1 large spaghetti squash 2 red onions 1 small onion 2 cups spinach 8 cloves garlic 1 bunch kale 1 apple ½ cup cherries 5 cups chicken bone broth  4 avocados 4 fresh mint leaves 1 cup fresh parsley 8 basil leaves 1 small jalapeno 1 lime ½ cup + 2 tablespoons fresh cilantro ½ cup pomegranate juice 2 small shallots 1 5-ounce box baby arugula 1 apple 1 medium beet 1 English cucumber 2 tablespoons pomegranate arils 4-6 ounces sheep or goat milk feta or shaved Manchego cheese 3 leeks 2 pounds asparagus 1 lemon 28 ounce can diced tomatoes   Pantry Items Avocado oil 1 cup full fat canned coconut milk  Ghee Ground coriander Celtic or pink Himalayan salt  Black pepper Extra virgin olive oil Balsamic vinegar Sesame seeds Honey or maple syrup Dijon mustard Walnuts or pistachios Cashews Unsweetened vanilla almond milk Chia seeds Flaxseeds Vanilla extract Nutmeg Coconut oil Dr. Kellyann Bone Broth, in your choice of flavors Dr. Kellyann Protein Powder (or approved protein powder)
Meal Prep Plan - Week 8

Recipes

Meal Prep Plan - Week 8

by Rachel Stroecker on Mar 21 2023
Winter is still hanging on, and what better way to stay warm and cozy than with a bowl of delicious soup? But if you're following a low-carb diet, finding tasty soup options that fit within your meal plan can be a challenge. That's why we're giving you something a little different this week! In this plan, we'll show you how to make several soups that are both low in carbs and packed with flavor, so you can stay on track with your healthy eating goals without sacrificing taste or your budget.  That's right! It's a week-long “souping plan” to take your health goals to the next level. And, yes, souping is as simple as it sounds. You drink nutrient dense soups for every meal and flood your body with vitamins and minerals while also giving your body a little break from chewing.  We’re even giving your breakfast soups! Feel free to have soups for every meal, but if you need a little crunch... we’ve offered snack options to keep you satisfied.  Monday Breakfast: Egg Drop Broth Lunch: Quick and Easy Chicken Soup Dinner: Skinny Slow Cooked Chili Snack: 1-2 oz nuts or 1 serving fruit Tuesday Breakfast: Cucumber Melon Gazpacho Lunch: Skinny Slow Cooked Chili Dinner: Quick and Easy Chicken Soup Snack: 1-2 oz nuts Wednesday Breakfast: Egg Drop Broth Lunch: Quick and Easy Chicken Soup Dinner: Minted Pea Soup Snack: 1-2 oz nuts or 1 serving fruit Thursday Breakfast: Cucumber Melon Gazpacho Lunch: Minted Pea Soup Dinner: Quick and Easy Chicken Soup Snack: 1-2 oz nuts  Friday Breakfast: Egg Drop Broth Lunch: Skinny Slow Cooked Chili Dinner: Minted Pea Soup Snack: 1-2 oz nuts or 1 serving fruit Saturday Breakfast: Cucumber Melon Gazpacho Lunch: Minted Pea Soup Dinner: Skinny Slow Cooked Chili  Snack: 1-2 oz nuts  Sunday Breakfast: Quick and Easy Chicken Soup Lunch: Refrigerator Purge Meal Dinner: Refrigerator Purge Meal Snack:  1-2 oz nuts or 1 serving fruit   Grocery List 21 cups chicken bone broth (or 6 quarts) ¾ pound skinless, bone-in chicken breasts  ¾ pound skinless, bone-in chicken thighs or drumsticks 8 ounces very lean ground beef (95% lean) 7 celery ribs 3 leeks ¾ cup parsley 5-½ - 1-inch piece ginger 5 small garlic cloves 3 eggs 3 handfuls spinach 2 onions 4 carrots 1 avocado 1 lemon or lime 1¼ C peppermint leaves 6 cups fresh or frozen green peas 6 button or Cremini mushrooms 1 english cucumber 1 zucchini 2 tablespoons chopped scallions 1 small cantaloupe or honeydew 1 cup canned diced tomatoes with juice   Pantry Items Celtic or pink Himalayan salt or coconut aminos Ground black pepper Turmeric Ghee Olive oil Chili powder Dried oregano Red pepper flakes Minced garlic
Meal Prep Plan - Week 7

Recipes

Meal Prep Plan - Week 7

by Rachel Stroecker on Mar 08 2023
Are you searching for an innovative, cost-effective, and mouthwatering approach to shedding pounds? If the answer is yes, then a low-carb meal prep plan is perfect for you. By trimming excess carbohydrates from your diet, you can slash your calorie consumption and trigger fat-burning, while still savoring tasty and satisfying dishes. My low-carb meal prep plan is specifically designed to feature budget-friendly, delicious, and easy-to-prepare meals that will keep you full and happy all day long. My recipes incorporate an assortment of proteins, vegetables, and healthy fats, ensuring that you get all the essential nutrients to keep your body in tip-top shape, without compromising flavor. So, without further adieu, here's this week's Time Saving Tip:  Store leftovers in individual plastic containers ready to grab and go.   Monday Breakfast: Spaghetti Squash Fritters Lunch: Chopped Balsamic Chicken Salad Dinner: Mighty Greens Broth Snack: 1-2 cups Bone Broth   Tuesday Breakfast: Baked Apple Shake Lunch: Mighty Greens Broth Dinner: Chopped Balsamic Chicken Salad Snack: 1-2 ounces nuts   Wednesday Breakfast: Spaghetti Squash Fritters Lunch: Mighty Greens Broth Dinner: Beef and Broccoli with Roasted Sweet Potatoes Snack: 1-2 ounces nuts   Thursday Breakfast: Spaghetti Squash Fritters Lunch: Chopped Balsamic Chicken Salad Dinner: Seared Scallops Snack: 1-2 cups Bone Broth   Friday Breakfast: Spaghetti Squash Fritters Lunch: Mighty Greens Broth Dinner: Chopped Balsamic Chicken Salad Snack: 1-2 ounces nuts   Saturday Breakfast: Baked Apple Shake Lunch: Seared Scallops Dinner: Beef and Broccoli with Roasted Sweet Potatoes Snack: 1-2 cups Bone Broth   Sunday Breakfast: Baked Apple Shake Lunch: Beef and Broccoli with Roasted Sweet Potatoes Dinner: Seared Scallops Snack: 1-2 cups Bone Broth   Grocery Shopping List 1 pound sea scallops 1 pound ground beef 4 cooked, boneless skinless chicken breasts 3 apples 2 onions 5 cloves garlic 2 large sweet potatoes 2 large carrots 1 beet 1 lemon 1 small green or red cabbage 3 eggs 2 cups chopped broccoli  1 large spaghetti squash 2 quarts chicken bone broth 2 leeks 3 celery stalks 1 teaspoon dried tarragon 6 or more cups greens of your choice (e.g., spinach, watercress, kale, cabbage, arugula, chard, collards, parsley, cilantro) Pantry Ingredients Ground cinnamon Nutmeg Chili Powder Garlic Powder Mustard Powder Thyme Unsweetened Almond Milk Vanilla Extract Flaxseeds Chia Seeds Almond Flour Salt Black Pepper Coconut Oil Olive Oil Ghee Celtic or pink Himalayan salt Dr. Kellyann Bone Broth, in your choice of flavors Dr. Kellyann Protein Powder (or approved protein powder)
Meal Prep Plan - Week 6

Recipes

Meal Prep Plan - Week 6

by Rachel Stroecker on Mar 02 2023
Are you looking for an affordable, healthy, and tasty way to lose weight? If so, a low-carb meal prep plan is ideal. By cutting down on excessive carbohydrates, you can reduce your calorie intake and ignite fat-burning, while still enjoying delicious and filling meals. In this meal prep plan, we'll focus on low-carb, low-cost, and delicious meals that are easy to make and will keep you feeling satisfied throughout the day. Our recipes will include a variety of proteins, vegetables, and healthy fats, so you'll get all the nutrients your body needs to stay energized and healthy. So, without further adieu, here's this week's Time Saving Tip:  Slice then Store! When you get home from the grocery store, slice up the majority of your veggies and place them in airtight containers. That way when it’s time to prepare the hard work is done.   Monday Breakfast: Quick and Easy Lox Lunch: Kale Apple Cherry Cashew Salad Dinner: Gut Friendly Chicken Cacciatore Snack: 1-2 cups Bone Broth   Tuesday Breakfast: Sausage and Apple Frittata Lunch: Quick and Easy Lox Dinner: Gut Friendly Chicken Cacciatore Snack: 1-2 cups Bone Broth   Wednesday Breakfast: Sausage and Apple Frittata Lunch: Kale Apple Cherry Cashew Salad Dinner: Gut Friendly Chicken Cacciatore Snack: 1-2 cups Bone Broth   Thursday Breakfast: Quick and Easy Lox Lunch: Carrot Ginger Soup Dinner: Gut Friendly Chicken Cacciatore Snack: 1-2 oz nuts   Friday Breakfast: Sausage and Apple Frittata Lunch: Green Goddess SmoothieOR: Mixed Greens Salad w/ leftover protein  Dinner: Carrot Ginger Soup Snack: 1-2 oz nuts   Saturday Breakfast: Sausage and Apple Frittata Lunch: Green Goddess SmoothieOR: Mixed Greens Salad w/ leftover protein  Dinner: Carrot Ginger Soup Snack: 1-2 oz nuts   Sunday Breakfast: Refrigerator Purge Omelet Lunch: Carrot Ginger Soup Dinner: Refrigerator Purge Meal* Snack: 1-2 oz nuts   * This is simply a meal where you cook up any leftover veggies or proteins sitting in your fridge into soups, omelets, stir frys or salads. Choose 1 protein 3-4 ounces, 2 cups of greens/vegetables and 1 healthy fat.   Grocery Shopping List 9-12 ounces lox 1lb ground turkey 1lb boneless skinless chicken 1 green pepper 1 red pepper 1 yellow pepper 12 carrots 3-in piece ginger 2 cups sliced mushrooms 1 stalk celery 3 cloves garlic 2 cups crushed tomatoes  3 apples 8 eggs 3 ripe tomatoes ½ C chopped parsley 3 onions ½ C fresh pitted cherries Bib or romaine lettuce head 1 bunch Tuscan kale or regular kale (about ½ pound)   Pantry Ingredients Ghee or coconut oil Avocado oil Garlic powder Celtic or pink Himalayan salt Black pepper Cinnamon Bell’s seasoning or dried Italian seasoning Cashews Lemon juice Extra-virgin olive oil Honey  Sesame seeds 14-ounce can full fat coconut milk Turmeric  Ground cloves White balsamic vinegar Dr. Kellyann Bone Broth, in your choice of flavors Dr. Kellyann Protein Powder (or approved protein powder)  
Meal Prep Plan - Week 5

Recipes

Meal Prep Plan - Week 5

by Rachel Stroecker on Feb 23 2023
If you're looking to achieve your health and weight loss goals, following a low-carb meal plan may be just the ticket. Cutting down on carbohydrates can help you reduce your overall calorie intake and promote weight loss, all while keeping you feeling full and satisfied. But not all low-carb diets are created equal. To make the most of your weight loss journey, it's important to follow a healthy and sustainable meal plan that provides all the nutrients your body needs. In this blog post, we'll explore a low-carb meal plan that is both delicious and effective for weight loss. From breakfast to dinner, we've got you covered with savory recipes and tips that will help you stay on track and achieve your goals. So, without further adieu, here's this week's Time Saving Tip: If you love a recipe…double it! Put half in the freezer so you always have a healthy meal option a microwave minute away!   Monday Breakfast: Chia Pudding  Lunch: Thai Sweet Potato Soup Dinner: Greek Style Beef or Bison Burgers Snack: 1-2 cups Bone Broth Tuesday Breakfast: Kimchi Omelette  Lunch: Greek Style Beef or Bison Burgers Dinner: Thai Sweet Potato Soup Snack: 1-2 cups Bone Broth Wednesday Breakfast: Chia Pudding  Lunch: Green Goddess Smoothie or Strawberry Smoothie  Dinner: Arugula Salad with Pomegranate Vinaigrette+ Choice of protein (3oz) Snack: 1-2 cups Bone Broth Thursday Breakfast: Kimchi Omelette  Lunch: Thai Sweet Potato Soup Dinner: Greek Style Beef or Bison Burgers Snack: 1-2 cups Bone Broth Friday Breakfast: Green Goddess Smoothie or Strawberry Smoothie  Lunch: Greek Style Beef or Bison Burgers Dinner: Thai Sweet Potato Soup Snack: 1-2 cups Bone Broth Saturday Breakfast: Kimchi Omelette  Lunch: Arugula Salad with Pomegranate Vinaigrette+ Choice of protein (3oz) Dinner: Refrigerator Purge Meal * Snack: 1-2 cups Bone Broth Sunday Breakfast: Green Goddess Smoothie or Strawberry Smoothie  Lunch: Refrigerator Purge Meal * Dinner: Arugula Salad with Pomegranate Vinaigrette+ Choice of protein (3oz) Snack: 1-2 cups Bone Broth   * This is simply a meal where you cook up any leftover veggies or proteins sitting in your fridge into soups, omelets, stir frys or salads. Choose 1 protein 3-4 ounces, 2 cups of greens/vegetables and 1 healthy fat.   Grocery Shopping List 2 pounds ground sirloin, lean ground beef OR ground bison 9 eggs 8 cloves garlic 1 shallot 2 onions 1 scallion ¼ cup chopped fresh flat-leaf parsley  ½ cup kalamata olives 1 jar (10 ounces) roasted red peppers If making portobello “buns:" 4 portobello mushrooms If wrapping burger in lettuce wraps: 1 head of lettuce 1 cup canned coconut milk 1 cup berries of choice 2 pounds sweet potatoes 1-inch piece of ginger 1 – 2 tablespoons Thai red curry paste 1 stalk lemongrass ¼ cup cilantro 1 small - medium jalapeno pepper 1 5-ounce box baby arugula 1 apple 1 medium  1 avocado 1 English cucumber 2 tablespoons pomegranate arils, optional 4–6 ounces sheep or goat milk feta or shaved Manchego cheese (Optional) 1 small zucchini ¾ C chopped kimchi   Pantry Ingredients Dried oregano Dried marjoram Celtic or pink Himalayan salt Ground black pepper  Chia seeds Vanilla Extract 14-ounce can full fat coconut milk Coconut flakes (optional) Ghee or coconut oil 4 cups chicken bone broth Extra virgin olive oil Balsamic vinegar Honey or maple syrup Dijon mustard Walnuts or pistachio Dr. Kellyann Bone Broth, in your choice of flavors Dr. Kellyann Protein Powder (or approved protein powder)
Meal Prep Plan - Week 4

Recipes

Meal Prep Plan - Week 4

by Rachel Stroecker on Feb 17 2023
Are you tired of feeling sluggish and bloated after meals? Are you looking for a way to jumpstart your healthy eating habits? Look no further! This week, we've got you covered with a series of low-carb meal prep recipes that are not only delicious, but also packed with nutrients to keep you feeling energized and satisfied throughout the day. From breakfast to dinner, we've got a variety of tasty and low-cost options to suit your taste buds and dietary needs. Say goodbye to the carb-heavy meals and hello to a healthier, happier you! So, without further ado, here is my Time Saving Tip of the Week: Start curating a list of go-to grab-and-go meals that you can make in under 5 minutes that keep you on track and satisfied. This week, we introduce two to get started!   Monday Breakfast: Green Goddess Smoothie or Strawberry Smoothie Lunch: Grab and Go Bone Broth Soup Dinner: Balsamic Roast Pork Loin (add 1-2 cups of a veggie of your choice) Snack: ½ cup berries OR ½ apple & 1oz nuts   Tuesday Breakfast: Pork & Eggs (featuring leftover roast pork loin!) Lunch: Grab and Go Avocado Egg Salad Dinner: Buttery Salmon & Asparagus Snack: 1-2 cups of Bone Broth   Wednesday Breakfast: Pork & Eggs (featuring leftover roast pork loin!) Lunch: Buttery Salmon & Asparagus  Dinner: Orange-Rosemary Chicken Salad Snack: 1-2 cups of Bone Broth    Thursday Breakfast: Grab and Go Avocado Egg Salad with ½ C berries Lunch: Green Goddess Smoothie or Strawberry Smoothie Dinner: Grab and Go Bone Broth Soup Snack: 1-2oz nuts (of your choice)   Friday Breakfast: Grab and Go Avocado Egg Salad with ½ C berries Lunch: Leftover Balsamic Roast Pork Loin (add 1-2 cups of a veggie of your choice) Dinner: Orange-Rosemary Chicken Salad Snack: 1-2 cups of Bone Broth   Saturday Breakfast: Green Goddess Smoothie or Strawberry Smoothie Lunch: Orange-Rosemary Chicken Salad Dinner: Refrigerator Purge Meal* Snack: 1-2 cups of Bone Broth   Sunday Breakfast: Orange-Rosemary Chicken Salad + Handful of blueberries to turn this it into a breakfast salad Lunch: Refrigerator Purge Meal* Dinner: Refrigerator Purge Meal* Snack: 1-2 cups of Bone Broth   * This is simply a meal where you cook up any leftover veggies or proteins sitting in your fridge into soups, omelets, stir frys or salads. Choose 1 protein 3-4 ounces, 2 cups of greens/vegetables and 1 healthy fat.   Grocery Shopping List 2½ - 3 pound pork loin ¼ pound fresh asparagus 2 salmon fillets (3-6oz) 2 tablespoons or more fresh dill 1 tablespoon capers 2 onions 1 lemon 4 cups spinach 4 boneless, skinless chicken breast halves (3-4oz each) 1 cup snap peas 1 English cucumber 8 cups lettuce 4 avocados 1 red bell pepper 2 small apples 12 eggs 4-6 cloves garlic 1 orange Fresh or frozen strawberries  4 cups veggies of choice   Pantry Ingredients Garlic powder Celtic or Pink Himalayan salt Ground cinnamon (optional) Balsamic vinegar  Dijon mustard Celtic or Pink Himalayan salt Black pepper Paprika (optional) Fresh or dried rosemary Fresh or dried thyme Fresh or dried tarragon Orange juice Olive oil Red or white wine vinegar Ghee or grass-fed butter Flaxseeds Chia seeds Vanilla extract Full fat coconut milk (optional) Dr. Kellyann Bone Broth, in your choice of flavors Dr. Kellyann Protein Powder (or approved protein powder)
Meal Prep Plan - Week 3

Recipes

Meal Prep Plan - Week 3

by Rachel Stroecker on Feb 09 2023
This Tuesday is Valentine's Day, and that means you should show yourself some love with real, whole food that will nourish your body while thrilling your tastebuds. That's what this week's plan is all about! These low-carb, high-protein recipes are perfect for everyone, no matter how jam-packed your schedule is. Now you can improve your diet, shed excess pounds, and give your health a boost without worrying about losing time, money, or flavor while making your new favorite meals. So, without further ado, here is my Time Saving Tip of the Week: Shakes don’t just have to be for breakfast. Swap them in for a quick and easy lunch or dinner   Monday Breakfast: Egg and Tomato Skillet Tip: Make tomato mixture and refrigerate. Add 2 eggs before each serving. Lunch: Rich and Hearty Turkey Chili Dinner: Broccoli Salad with Creamy Poppyseed Dressing Tip: Make dressing ahead of time and refrigerate — add salad ingredients prior to serving + add protein serving if hungry Snack: 1-2 cups of Bone Broth Tuesday Happy Valentine's Day! Breakfast: Combine ½ cup leftover Rich and Hearty Turkey Chili with 2 eggs Lunch: 1-2 cups of Bone Broth Dinner: Your choice! Eat a meal that reminds you that you love yourself!  Snack: Try DKA's Paleo Chocolate Chip Pie for dessert! Wednesday Breakfast: Egg and Tomato Skillet Lunch: Broccoli Salad with Creamy Poppyseed DressingTip: Add protein serving if you're hungry Dinner: Rich and Hearty Turkey Chili Snack: 1-2 cups of Bone Broth Thursday Breakfast: Egg and Tomato Skillet Lunch: Broccoli Salad with Creamy Poppyseed DressingTip: Add protein serving if you're hungry Dinner: 3 cups of mixed green salad with 1oz nutsTop with 6oz canned tuna OR 6oz salmon fillet Snack: 1-2 cups of Bone Broth Friday Breakfast: Combine 1/2 cup leftover Rich and Hearty Turkey Chili with 2 eggs Lunch: Green Goddess Smoothie Dinner: Broccoli Salad with Creamy Poppyseed DressingTip: Add protein serving if you're hungry Snack: 1-2 cups of Bone Broth Saturday Breakfast: Egg and Tomato Skillet Lunch: Rich and Hearty Turkey Chili Dinner: 3 cups of mixed green salad with 1oz nutsTop with 6oz canned tuna OR 6oz salmon fillet Snack: 1-2 cups of Bone Broth Sunday Breakfast: Green Goddess Smoothie Lunch: Refrigerator Purge Meal * Dinner: Refrigerator Purge Meal * Snack: 1-2 cups of Bone Broth   * This is simply a meal where you cook up any leftover veggies or proteins sitting in your fridge into soups, omelets, stir frys or salads. Choose 1 protein 3-4 ounces, 2 cups of greens/vegetables and 1 healthy fat.   SHOPPING LIST 12 eggs 2 ¼ pounds ground turkey 6oz salmon or 6oz of canned tuna 2 sweet onions 6 cups mixed green salad 1 red onion 2 cups spinach 1 pound fresh broccoli 1 cup blueberries 2 avocados 2 green bell peppers 2 red bell peppers 1 small jalapeno 3 cloves garlic 28oz can diced tomatoes (x2) 6 oz + 2 tbsp. Tomato paste 1 cup salsa or pico de gallo 1 cup chicken or beef bone broth MAKE SURE YOU HAVE THESE PANTRY ITEMS Balsamic Vinegar Dried Italian Seasoning Garlic Powder Celtic of Himalayan salt Ground Black Pepper Coconut Oil Chili powder Paprika Cumin Sunflower or pumpkin seeds Avocado Mayo Monk Fruit Apple Cider Vinegar Poppy Seeds Olive Oil Unsweetened Almond Milk Vanilla Extract Flaxseeds Chia Seeds Nuts of choice (ie: walnuts, almonds or pistachios)  Dr. Kellyann Bone Broth, in your choice of flavors Dr. Kellyann Protein Powder (or approved protein powder)
Meal Prep Plan - Week 2

Recipes

Meal Prep Plan - Week 2

by Radwa Madkour on Feb 02 2023
Let's keep the momentum going with a second week of healthy meal prep. This week, we're highlighting the value of using what you've got and making sure no food goes to waste. After all, leftovers don't have to be boring! These low-carb, high-protein recipes are perfect for everyone, whether you work long hours or juggle busy schedules for your kids. You can improve your diet, shed excess pounds, and give your health a boost without worrying about losing time, money, OR flavor while making your new favorite meals.  So, without further ado, here is my Time Saving Tip of the Week: Add three or four “refrigerator purge meals” towards the end of the week. This is simply a meal where you cook up any leftover veggies or proteins sitting in your fridge and make them into soups, omelets, stir-fry, or salads. Choose 1 protein 3-4 ounces, 2 cups of greens/vegetables and 1 healthy fat.   Monday Breakfast: Zucchini Breakfast Cakes Lunch: Green Goddess Smoothie Dinner: Asian Turkey Burger Snack: 1-2 cups of Bone Broth & ½ apple Tuesday  Breakfast: Strawberry Shake Lunch: Asian Turkey Burger Dinner: Salmon Gremolata with 1 cup veggie of your choice Snack: 1-2 cups of Bone Broth & ½ apple Wednesday Breakfast: Zucchini Breakfast Cakes Lunch: Salmon Gremolata with 1 cup veggie of your choiceOR: Brussels Sprouts Salad with Sweet and Tangy Vinaigrette Dinner: 2 cups Bone Broth with added veggies Snack: 1 cup of berries Thursday Breakfast: Salmon Gremolata & Eggs (2 hard boiled) Lunch: Green Goddess Smoothie Dinner: Asian Turkey Burger Snack: 1-2 cups of Bone Broth + 1 cup  berries Friday Breakfast: Zucchini Breakfast Cakes Lunch: Asian Turkey Burger Dinner: Salmon Gremolata with 1 cup veggie of your choiceOR: Brussels Sprouts Salad with Sweet and Tangy Vinaigrette Snack: 1-2 cups of Bone Broth & ½ apple Saturday Breakfast: Asian Turkey Burger with ½ cup of berries  Lunch: Refrigerator purge meal Dinner: Refrigerator purge meal Snack: 1-2 cups of Bone Broth + 1 cup berries Sunday Breakfast: Strawberry Shake Lunch: Brussels Sprouts Salad with Sweet and Tangy VinaigretteTip: Add leftover ground turkey Dinner: Refrigerator purge meal Snack: 1-2 cups of Bone Broth + ½ apple Grocery Shopping List: Ground Turkey: 2 ¼ pounds coarsely ground turkey Eggs: 8 eggs Chicken: 8 Boneless, Skinless Chicken Breast Halves 3 ounces of smoked salmon 2 small jalapeños 1 Head broccoli 1 Small head bok choy 2 red bell peppers 1 green bell pepper ½ pound snow peas 6 scallions 1 package mushrooms 1 can water chestnuts ½ cup fresh basil ½ cup fresh cilantro 3 cloves garlic 1 large sweet onion 1 can diced tomatoes 1 cup chicken bone broth 2 medium carrots 1 medium beet ½ small cabbage 1 avocado 1 package spinach 1 package strawberries Pantry Items: Coconut Oil Lime Juice Coconut Aminos Ginger Minced Garlic Cumin Cilantro Paprika Pepper Chili powder Celtic or pink Himalayan Salt Balsamic vinegar Unsweetened Vanilla Almond Milk Vanilla Extract Flaxseeds Chia Seeds Dr. Kellyann Bone Broth, in your choice of flavors Dr. Kellyann Protein Powder (or approved protein powder)    
Meal Prep Plan - Week 1

Recipes

Meal Prep Plan - Week 1

by Radwa Madkour on Feb 01 2023
Whether you're a professional who needs to save time for other activities, a mom who doesn't want to sacrifice taste for nutrition, or just someone looking to optimize your health, meal prep is a foolproof way to do it. Going grocery shopping once a week and cooking in batches will not only save you time and money in the long run; it will also leave you more satisfied and full after every meal. But that doesn't mean you can't eat good food – quite the contrary!  These low-carb, high-protein recipes are perfect for busy professionals, moms, or anyone looking to maximize their health (and flavor palate) without breaking the bank. You can improve your diet, shed excess pounds, and give your health a boost without any fancy cookbooks or kitchen appliances needed!  So, without further ado, here is my Time Saving Tip of the Week: Always pick three protein staples per week. This weekly menu uses eggs, ground turkey, and chicken as the weekly staples.   Monday Breakfast: Southwest Breakfast Scramble Lunch: Chopped Balsamic Chicken Salad Dinner: Turkey Chili Snack: 1-2 cups of Bone Broth   Tuesday Breakfast: Baked Egg Cups with Spinach + Handful of berries  Lunch: Turkey Chili Dinner: Chicken Stir Fry Snack: 1-2 cups of Bone Broth   Wednesday Breakfast: Smoked Salmon & Eggs Lunch: Turkey Chili Dinner: Large Garden Salad (3 cups) with grilled chicken (of your choice) Snack: 1-2 cups of Bone Broth   Thursday Breakfast: Green Goddess Smoothie Lunch: Chicken Stir Fry Dinner: Kale Salad (3 cups) with Turkey Snack: 1-2 cups of Bone Broth   Friday Breakfast: Strawberry Smoothie Lunch: Chopped Balsamic Chicken Salad Dinner: Turkey Chili Snack: 1-2 cups of Bone Broth   Saturday Breakfast: Baked Egg Cups with Spinach + Handful of berries Lunch: Chicken Stir Fry Dinner: Green Goddess Smoothie Snack: 1-2 cups of Bone Broth   Sunday Breakfast: Southwest Breakfast Scramble Lunch: Large Salad with Grilled Chicken & Berries (your choice) Dinner: Turkey Chili Snack: 1-2 cups of Bone Broth   Grocery Shopping List: 2¼ pounds of ground turkey 8 boneless, skinless chicken breasts 3oz of smoked salmon 8 eggs Fresh basil Fresh cilantro Jalapeños 1 head of Broccoli 1 head of bok choy 2 red bell peppers 1 green bell pepper ½ pound of snow peas  6 scallions 1 container of mushrooms 1 can of water chestnuts 3 cloves of garlic 1 large sweet onion 1 can of diced tomatoes 2 medium carrots 1 medium beet 1 small cabbage 1 avocado 1 package of spinach 1 package of strawberries Pantry Ingredients Coconut Oil Lime Juice Coconut Aminos Ginger Minced Garlic Cumin Cilantro Paprika Pepper Chili powder Celtic or pink Himalayan Salt Balsamic vinegar Unsweetened Vanilla Almond Milk Vanilla Extract Flaxseeds Chia Seeds Dr. Kellyann Bone Broth, in your choice of flavors Dr. Kellyann Protein Powder (or approved protein powder)