Recipes
Recipes
by Dr. Kellyann
on Sep 26 2023
Nothing says fall like Pumpkin Spice Latte! Not only is this recipe delicious, it's filled with beautifying collagen and protein to support your skin, gut, and goals.
Ingredients:
8 oz. brewed coffee
2 tbsp organic canned packed pumpkin puree (not pumpkin pie filling)
1 scoop of Collagen Peptides
1/8 tsp ground ginger
1/4 tsp ground cinnamon
A dash of ground nutmeg
2 oz. unsweetened vanilla almond milk
Directions:
Whisk the Collagen Peptides into the hot, brewed coffee until it dissolves.
Add all other ingredients and whisk again until it's very smooth.
Recipes
California Orange Tarragon Salad
by Dr. Kellyann
on Aug 07 2023
* Paleo & Primal Approved This is one of my all-time favorite salads because it’s not only wildly delicious, but also incredibly refreshing. With oranges and avocados growing throughout Southern California, this salad reminds me of one of my favorite places. I particularly like to make this when really sweet oranges like Cara Cara’s or Red Navels are in season. If your oranges seem a little tart, add a teaspoon of honey to the dressing.
Prep time: 10 min • Yield: 4 to 6 servings
Ingredients
1 head Romaine or Bibb lettuce (about 4 cups), washed and cut or torn
1 cup arugula
½ large English cucumber or 2 - 3 Persian cucumbers (mini), sliced into rounds
3 oranges, cut into rounds
1 avocado, sliced
3 scallions, cut into ½-inch diagonal slices
½ cup sugar snap peas or snow peas, strings removed
¼ cup jicama, cut into matchstick slices
½ cup roasted cashews or pistachios
Orange Tarragon Dressing
½ cup extra virgin olive oil
½ teaspoon orange zest
½ cup freshly squeezed orange juice, about 1 large orange
2 cloves garlic, smashed
1 tablespoons fresh tarragon leaves, diced or 1 teaspoons dried
Dash nutmeg
Salt and pepper to taste
Directions
Toss all salad ingredients together in a large bowl.
To make dressing, combine all ingredients in a small bowl and whisk together. It’s especially good if made ahead so the flavors can meld.
Notes: This also makes a fabulous entrée salad; optionally add chicken or fish.
Recipes
by Dr. Kellyann
on Jul 27 2023
It wouldn’t be summer without lemonade… or wine! This fun recipe features my Lemon Sips and your favorite white wine, for the best of both worlds.
Ingredients
2 scoops Lemon Sips
4 cups filtered water
1 750ml bottle of your favorite dry white wine
1 cup rum
1 orange cut into slices
1 Granny Smith apple cut into chunks
Directions
Dissolve the Lemon Sips into the water.
Pour Lemon Sips mixture, white wine, and rum into a large pitcher.
Add orange slices and apple chunks and stir. Cover tightly and refrigerate for at least one hour to let flavors develop. Serve over ice.
Recipes
by Dr. Kellyann
on Jun 26 2023
Prep time: 15 min • Yield: 4 servings
Ingredients
⅔ cup Homemade Mayonnaise
2 tablespoons grated red onion
1 tablespoon lemon juice
1 tablespoon white wine vinegar
½ tablespoon honey (optional)
½ teaspoon salt
¼ teaspoon ground black pepper
1 head green cabbage, very thinly sliced
3 large carrots, shredded
½ cup loosely packed parsley leaves, roughly chopped
Directions
In a small bowl, whisk together the Homemade Mayonnaise, red onion, lemon juice, vinegar, honey (if desired), salt, and pepper. Set aside.
In a large bowl, toss the cabbage, carrots, and parsley with two wooden spoons. Add the dressing and toss vigorously for 2 minutes to ensure that the vegetables are evenly coated. Cover and refrigerate for at least 1 hour before serving.
Note
To cut the cabbage, slice in half through the stem end. Remove and discard the tough inner core, and then thinly slice the cabbage into long, thin shreds.
Vary It!
Add 1 to 2 teaspoons of caraway seeds for a traditional German touch, or make it a little sweeter by adding 1 cup shredded canned pineapple (unsweetened, packed in its own juice) or ⅓ cup raisins. You can also replace the whole head of green cabbage with half a head of green and half a head of red for colorful variety.
Tip
This recipe is easy to double for a potluck or cut in half for a dinner-for-two serving. This slaw tastes better the second day, so make it in advance if time permits.
Recipes
Delicious and Nutritious Beef Bone Broth Recipe
by Dr. Kellyann
on May 18 2023
Here's our delicious yet simple beef bone broth recipe. Give it a try and we think you'll fall in love with it!
Prep time: 10 min • Cook time: 12 to 24 hr • Yield: 12 servings
Ingredients
2 unpeeled carrots, scrubbed and roughly chopped
2 stalks celery, including leafy part, roughly chopped
1 medium onion, roughly chopped
7 cloves garlic, peeled and smashed
3½ pounds grass-fed beef bones (preferably joints and knuckles)
2 dried bay leaves
2 teaspoons kosher salt
2 tablespoons apple cider vinegar
Directions
Place all the vegetables and the garlic, bones and bay leaves into a large pot on the stove or in a slow cooker. Sprinkle on the salt, drizzle with vinegar, and add enough water to cover everything by 1 inch (about 13 cups).
Cook for 12 to 24 hours on low.
Use a shallow spoon to carefully skim the film off the top of the broth. Pour the broth through a fine strainer and discard the solids. Taste the broth and add more salt as needed.
The broth will keep for 3 days in the fridge and 3 months in your freezer.
Substitute: Feel free to substitute chicken, fish or pork bones or to combine them all. Also, adding dried mushrooms or using 2 tablespoons of fish sauce in place of salt (add it in Step 1) dramatically enhances the flavor of the broth. This is a great, simple recipe for beef bone broth.
Enjoy!
How Can Bone Broth Support Wellness?
Bone broth is trending among health enthusiasts due to itsincredible benefits.
It’s rich in nutrients such as gelatin and collagen, which can help maintain skin, hair, and nail health. Along with calcium and amino acids, such as glycine, these components make bone broth a great way to supplement your body with nutrients that can support overall wellness.
Dr. Kellyann's bone broth can also help to support weight loss and manage cravings. It's low-carb and gluten-free, making it a great addition to a keto, paleo, or whole30 diet.
Where Can You Get Bones for Bone Broth?
There are several places where you can find good soup bones. One option is to use a whole chicken and remove the meat, then use the leftover carcass for the broth. You can also check out your local butcher or whole foods store for leftover beef bones or chicken feet.
When making bone broth, it's essential to use high-quality ingredients, such as organic veggies and seasonings. You can use a stockpot on the stovetop to cook your bone broth or throw the bones into a slow cooker or pressure cooker for added convenience.
If you're too busy to make your own, you can simply useDr. Kellyann's Bone Broth to get the benefits of bone broth in a convenient powdered format.
Bone Broth: The New Superfood
Bone broth has been around for centuries, but its health benefits have contributed to its recent popularity as a "superfood.”. Dr. Kellyann Petrucci, bestselling author and expert on the topic, has also popularized bone broth throughDr. Kellyann's Bone Broth Diet.
Dr. Kellyann's bone broth is a tasty and convenient way to incorporate bone broth into your diet. For more inspiration on ways to use bone broth,Dr. Kellyann's bone broth cookbook has plenty of healthy recipes that include bone broth, including soup recipes, stews, and smoothies.
Sources:
Bone Broth: Is It Good for You? | Cedars-Sinai
CollagenSupplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics | National Library of Medicine
Recipes
by Dr. Kellyann
on May 11 2023
If you're comfortable making bone broth now and want to try something a little different why not try duck bone broth. It has a richer flavor than chicken bone broth and works great in all kinds of soups.
Prep: 15 min • Cook: 4 to 6 hrs • Total Time: 6-8 hrs • Yield: varies depending on pot size; these ingredients are sufficient for 2 to 3 quarts broth
Ingredients:
2 duck carcasses
6 to 8 chicken feet or 1 pig's foot (optional)
Enough purified cold water to just cover the bones in the pot; the pot should be big enough to add 2 to 3 quarts of water
¼ cup apple cider vinegar
2 to 4 large carrots, scrubbed and roughly chopped
3 to 4 stalks of organic celery, including the leafy part, roughly chopped
1 medium onion, cut into large chunks
1 clove garlic
2 teaspoons black peppercorns
Small bunch of fresh herbs such as parsley, sprigs of thyme and rosemary, bay leaf, and marjoram
Put duck carcasses into a roasting pan and place in a preheated 400º oven. Roast duck for one hour until the bones are well browned. This step isn't necessary, but it greatly enhances the flavor of duck bone broth.
Place all the bones in a slow cooker or large stockpot. Add the vinegar and enough purified water to cover everything by 1 inch. Cover the pot.
On medium heat, bring the water to a simmer. Use a shallow, wooden spoon to carefully skim the film off the top of the broth. If you are cooking in a crock pot, you will have to wait until the water gets warm before skimming, but you can continue with the next step.
Add all the remaining ingredients and reduce the heat to low. You want the broth to barely simmer. Skim occasionally over the first 2 hours, and be sure the bones stay beneath the water. You may have to add water during the cooking process.
Cook for at least 4 hours or up to 6. Turn off the cooker or remove the pot from the heat.
Using tongs or a large, slotted spoon, remove all the bones. Pour the broth through a fine mesh strainer and discard the solids.
Let cool on the counter before refrigerating. You can skim off the fat easily after the broth is chilled. If you do skim off the fat, retain it for roasting vegetables.
When chilled, the broth should be very gelatinous. The broth will keep for five days in the refrigerator and three or more months in your freezer.
Notes: You use chicken feet or a pig's foot for the cartilage, which is necessary for good broth and the health benefits of gelatin, collagen, and calcium. Neither chicken nor pig's feet will impart flavor to the broth. If you use chicken feet, you must remove the outer yellow skin if the butcher has not already done so.
To do this, immerse them in boiling water for 10 to 20 seconds, and they will peel easily. If you cook them any longer, peeling them is nearly impossible because they become rubbery. It's also easier to peel them before they are frozen. You can cut off the claws if you choose.
If your crock pot is small (2 quarts or less), you can cut back on the quantities in the recipe.
Measurements need not be specific in making broth. However, you'll have less work to do if you use a large kettle or stockpot on the stovetop. Since you might use the broth in various recipes, I prefer not to salt it while cooking.
Enjoy!
What Are the Benefits of Duck Bone Broth?
Like other bone broths, duck bone broth has several benefits. This flavorful broth is packed with essential nutrients that can support your overall health and wellness.
For instance, bone broths contain gelatin, collagen, and amino acids that can help maintain healthy joints and connective tissues, support gut and bone health, and encourage healthy skin, hair, and nails.
What Parts of the Duck Should You Use?
Using the right parts of the duck is crucial to making the best possible bone broth. To make duck bone broth, you'll need a whole duck or a duck carcass, including the wingtips, duck feet, and neck. Roasting the duck beforehand in duck fat and veggies like carrots, onions, and fresh thyme can add an extra layer of flavor to your broth.
If you're short on time or just want a convenient way to enjoy the benefits of bone broth, Dr. Kellyann's Bone Broth Liquids and Powdered Bone Broths are a delicious and hassle-free solution.
Simply heat them up and enjoy the hearty goodness of bone broth in a flash! These ready-to-go packages are perfect for busy weekdays or when you're on the go.
Duck Bone Broth: The Bottom Line
Making duck bone broth is a simple and rewarding process that can benefit your health and well-being. With the right ingredients and a little bit of time and patience, you can make a flavorful and nutritious broth.Whether you're making soups, stews, or ramen, replacing chicken stock with duck bone broth can add depth and richness to any dish. Start making duck bone broth and discover the many benefits of this nutrient-packed food.
Sources:
Specific Collagen Peptides Benefit the Biosynthesis of Matrix Molecules of Tendons and Ligaments | Journal of International Society of Sports Nutrition
A Review of the Effects of Collagen Treatment in Clinical Studies | National Library of Medicine
Recipes
by Dr. Kellyann
on May 10 2023
If you're looking for the best tomato soup recipe that's both delicious and easy to make, look no further. With just the right balance of flavors and ingredients, this soup is an excellent source of nutrients like vitamin A, vitamin C, calcium, and potassium.
This classic, delicious soup is warm, hearty, and updated for the Bone Broth Lifestyle. It's also high in dietary fiber and low in cholesterol and carbohydrates, making this easy tomato soup recipe a satisfying meal that can fit many healthy diets!
Scroll down for Dr. Kellyann diet/program compatibility.
Prep time: 5 min • Cook time: 5 min • Yield: 2 servings
Ingredients
28-ounce can of organic canned tomatoes (crushed, diced, or pureed tomatoes*)
2 cups Chicken or Beef Liquid Bone Broth (or 2 packets of Powdered Bone Broth and 16 ounces of water)
1 teaspoon dried thyme
1 teaspoon dried basil or oregano, or 10-12 fresh basil leaves
2 tablespoons ghee
Salt and pepper to taste
1/2 cup heavy cream (optional for cream of tomato soup)
Directions
If using crushed or diced tomatoes, use an immersion blender to blend on high for 30 seconds or until smooth.
Add blended tomatoes or tomato puree, bone broth, and seasonings to a pot, saucepan, or Dutch oven on medium-low to medium heat and bring to a simmer for about 2 minutes.
Add ghee, and then simmer for an additional 2 minutes.
Serve hot with freshly ground black pepper and garnish with:
Grated fresh parmesan cheese
A dollop of fresh pesto
Parmesan crisps for crispy croutons
Notes*
*Pureed tomatoes will make a slightly richer soup.
*Have a Whole Foods Market nearby? You can grab your ready-to-drink Dr. Kellyann Bone Broth right there!
What Can You Pair With This Tomato Soup?
There's something comforting about a classic bowl of warm tomato soup paired with a melty grilled cheese sandwich. Plus, it's easy to make a keto grilled cheese using homemade keto bread or your favorite low-carb store-bought bread. Fill it with slices of cheddar, Monterey jack, or Gruyere cheese for a unique twist on a classic flavor.
In addition to being delicious, this tomato soup provides the incredible benefits of bone broth with its high concentration of minerals and nutrients. This easy recipe for homemade tomato soup can be a tasty addition to your lunch or dinner meal plan.
What Kind of Tomatoes Should You Use?
There are a few options when making homemade soup with fresh tomatoes. Whole tomatoes, roasted tomatoes, crushed tomatoes, or even tomato paste can all work well as a base. To add more flavor to your tomato base, use garlic cloves, red pepper, and yellow onion to create a delicious and nutritious puree.
To make the tomato puree, sauté the garlic, bell pepper, and onion in olive oil until soft and fragrant. Add tomatoes and cook everything down until it's thick and jammy.
You can balance out the acidity of the tomatoes with some chicken broth or chicken stock. If you prefer, vegetable stock or vegetable broth are also great options.
The great thing about making tomato puree is that you can experiment with different veggies, spices, and bone broth flavors to create unique flavor profiles. And since you can make it in batches, you'll always have some on hand to use in various recipes, including this easy tomato soup recipe.
Dr. Kellyann Diet & Program Compatibility
This soup is compatible with:
Bone Broth Diet
10-Day Belly Slimdown
Cleanse and Reset
80/20 Maintenance/Bone Broth Lifestyle
Sources:
Tomatoes: An Extensive Review of the Associated Health Impacts of Tomatoes and Factors That Can Affect Their Cultivation | PMC
Chicken Broth vs. Stock: What's the Difference? | Consumer Reports
Recipes
by Dr. Kellyann
on May 08 2023
PREP TIME: 5 MIN. | YIELD: 1 SERVING
Ingredients
Celtic or pink Himalayan salt (optional)
Grapefruit, lemon, or lime wedge (optional)
Ice
11/2 ounces tequila
1/4 cup fresh grapefruit juice
1 slice jalapeño
Lemon, lime, or grapefruit
sparkling water or seltzer
Lemon or lime wedge, for garnish (optional)
Instructions
If desired, spread a good amount of salt evenly on a small plate. Rub the grapefruit, lemon, or lime wedge around the rim of a martini glass and dip the rim in the salt to coat the edge of the glass. Set aside.
Fill a cocktail shaker half full with ice. Add the tequila, grapefruit juice, and jalapeño slice.
Cover, shake, and strain into the prepared martini glass. Top with sparkling water. Garnish with a lemon or lime wedge, if desired.
Recipes
by Dr. Kellyann
on May 08 2023
With Mother's Day just around the corner, it's the perfect opportunity to show your love and appreciation by treating your mom (or yourself) to a special brunch. A homemade brunch is not only a delicious gesture but also a heartfelt way to create lasting memories together. Here are some ideas to help you plan a delightful Mother's Day brunch.
Grab-and-Go Avocado Egg Salad
It's a simple yet satisfying combination of hard-boiled eggs and various ingredients that come together to create a creamy and flavorful filling.
Southwest Scramble
This recipe is beloved for several reasons. The Southwest Scramble is a wholesome and well-rounded meal. It combines protein-rich eggs with a medley of vegetables, providing essential nutrients to start any day on a healthy note.
Sweet Potato Latke Waffles
These waffles combine the delicious taste of sweet potatoes with the crispy texture of traditional latkes. The sweet and savory flavor profile creates a unique and enjoyable culinary experience.
Breakfast Meatballs
Get ready to fall in love with these meatballs! They can be served alongside other brunch items such as eggs, toast, or vegetables, or even used as a filling for breakfast sandwiches or wraps.
Gut-Friendly Butter Board
The visual appeal of a butter board can enhance the overall presentation of a meal or gathering. The smooth and velvety texture adds a luscious and indulgent element every mom will love!
Tequila Grapefruit Fizz
No brunch is complete with out a refreshing and citrusy cocktail. The grapefruit creates a vibrant and zesty flavor, perfect for those who enjoy citrus-based drink.
Recipes
by Dr. Kellyann
on Apr 17 2023
Are you ready to heat things up in the kitchen? This appetizer recipe is perfect for game nights or just a cozy evening with loved ones. Not only are these Smokey Jalapeno Poppers mouthwateringly delicious, but they're also a surefire way to impress your friends with your culinary skills! So, slip on your cutest apron, and let's get cooking, because we're about to create a finger-licking, flavor-packed treat that's going to leave everyone craving more!
Prep time: 30 min • Cook time: 20 to 25 min • Yield: 16 poppers
Ingredients
½ pound ground sirloin
2 teaspoons coconut oil, melted
2 tablespoons onions, finely minced
1 clove garlic, finely minced
½ teaspoon cumin
1 teaspoon smoked paprika
1/8 teaspoon black pepper
2 teaspoons chipotle in adobo, only use the sauce
1 tablespoon fresh lime juice
2 tablespoons cilantro leaves, minced
8 medium to large jalapeno peppers halved lengthwise and seeded
8 slices lean bacon, sugar, nitrate- and nitrite-free, cut in half
Directions
Preheat oven to 350º F and place rack in the center of the oven. Cut the bacon slices in half and bake for 7 to 10 minutes. They should not be fully cooked, but the fat should be more translucent. Drain on paper towels and set aside.
Raise oven temperature to 400º F.
Mix ground sirloin, coconut oil, onions, garlic, cumin, smoked paprika, pepper, chipotle in adobo sauce, lime juice, and cilantro in a medium bowl.
Fill each jalapeno “boat” with meat filling. Wrap in a half strip of bacon and secure with a toothpick.
Place on a sheet pan lined with parchment and bake for about 20 to 25 minutes until the bacon is browned and sizzling. Serve immediately.
Notes
When working with the jalapenos, you may want to wear gloves. Be careful not to touch your face or eyes. Much of the heat of the pepper is in the seeds. You can also substitute miniature multi-colored peppers if you want an hors d’oeuvre with less heat.
Recipes
by Dr. Kellyann
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
Recipes
Sweet Potato Mash with Indian Spices
by Dr. Kellyann
on Apr 12 2023
This Sweet Potato Mash with Indian Spices recipe is a perfect way to add some excitement and flavor to your traditional side dishes. The creamy and smooth texture of the sweet potatoes perfectly complements the bold and aromatic blend of Indian spices, including cumin, coriander, and turmeric.
Prep time: 10 min | Cook time: 40 to 50 min | Servings: 4 to 6
Ingredients
2 pounds sweet potatoes, scrubbed
3 tablespoons ghee
½ teaspoon ground coriander
½ teaspoon ground cumin
½ teaspoon ground turmeric
½ teaspoon ground ginger
¼ teaspoon ground cinnamon
1/8 teaspoon cayenne pepper, optional
1 teaspoon Celtic or pink Himalayan salt
½ teaspoon black pepper
2 tablespoons freshly squeezed lime juice, about 1 lime
3 tablespoons cilantro, discard stems, coarsely chopped
¼ to ½ cup Dr. Kellyann’s Chicken Bone broth
Cilantro, coarsely chopped (for garnish, optional)
Instructions
Preheat oven to 425 degrees F and place oven rack in the center of the oven. Line a baking sheet with parchment or foil.
Poke each potato with a fork in 4 or 5 places to release steam while roasting. Place on prepared baking sheet. Do not wrap them in foil. Bake for 40-50 minutes until very soft.
Tip: Test with a knife. The potatoes should be creamy on the inside.
While the potatoes are roasting, heat ghee in a small sauté pan over low heat and add coriander, cumin, turmeric, ginger, cinnamon, and (optionally) cayenne pepper. Stir to blend and warm for 1-2 minutes until the spices become fragrant. Add salt and pepper and set aside until potatoes are done baking.
When the potatoes are done, scrape the insides into a bowl. Pour the warm ghee and spice mixture, lime juice, and bone broth over the potatoes and mash. Garnish with cilantro.
Note
If you are a lover of curry, you can add ½ teaspoon or more to the spice mix.
If you want the dish to have more moisture, add additional bone broth.
Recipes
by Dr. Kellyann
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)
Recipes
by Dr. Kellyann
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)
Recipes
by Dr. Kellyann
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)
Recipes
by Dr. Kellyann
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
Recipes
by Dr. Kellyann
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)
Recipes
by Dr. Kellyann
on Mar 08 2023
Prep Time: 5 Minutes | Makes: 1 serving
Ingredients
1 small apple
¼ tsp. Ground cinnamon
Pinch of nutmeg
2 tablespoons water
1 scoop Dr. Kellyann’s Vanilla Bone Broth Protein Powder (or approved protein powder)
1 cup unsweetened almond milk
⅓ cup full-fat coconut milk
1 tsp. Pure vanilla extract
1 tablespoon ground flaxseeds (optional)
1 tablespoon chia seeds (optional)
Instructions
Slice the apple, remove the seeds, and place in a microwave-safe bowl. Sprinkle it with cinnamon and nutmeg. Add water and microwave for about 3 minutes on high.
In blender, combine the apple mixture, protein powder, almond milk, coconut milk and vanilla. If desired add flaxseeds, chia seeds, and ice. Blend until smooth and creamy. Sprinkle with additional cinnamon or nutmeg.
Recipes
by Dr. Kellyann
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)
Recipes
by Dr. Kellyann
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)
