Recipes
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)
Recipes
Arugula Salad with Pomegranate Vinaigrette
by Dr. Kellyann
on Feb 23 2023
If you love arugula, then this is your salad. The clean, crisp bite of arugula combined with a sweet pomegranate vinaigrette and the earthy crunch of the veggies is really unique and delicious. It's amazing as a main dish paired with a or a side to your favorite protein. Best of all, it only takes 10 minutes to make!
Prep time: 10 min | Makes: 4 servings
Ingredients
For the Pomegranate Vinaigrette:
½ cup pomegranate juice
½ small shallot, minced, about 1½ -2 tablespoons
1 - 2 cloves garlic, smashed
½ cup extra virgin olive oil
2 teaspoons balsamic vinegar
2 – 3 teaspoons honey or maple syrup
1 teaspoon Dijon mustard
Pinch Celtic or pink Himalayan salt
For the salad:
1 5-ounce box baby arugula
1 apple, sliced or diced
1 medium beet, grated or spiralized then coarsely chopped
1/3 English cucumber, cut into half moons
¼ cup walnuts or pistachios, toasted and very coarsely chopped, divided
2 tablespoons pomegranate arils, optional
4–6 ounces sheep or goat milk feta or shaved Manchego cheese (optional)
1 avocado, sliced or diced (optional)
Instructions
For the Pomegranate Vinaigrette:
Pour pomegranate juice, shallots, and garlic into a small saucepan over low heat and very gently simmer for 10 – 15 minutes until it is reduced by half. Keep the heat low and do not boil. When done, remove from heat, and set aside to cool for about 30 minutes on the countertop.
For the salad:
Toss ingredients.
Recipes
by Dr. Kellyann
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)
Recipes
by Dr. Kellyann
on Feb 16 2023
Are you looking for a mocktail recipe that really packs a punch? If so, I've got just the one for you. The cucumber melon cooler offers fruity refreshment while providing mild heat from the jalapeño or cayenne pepper. Plus, it features Bone Broth - nurturing your body while you nurture your tastebuds.
Ingredients:
1 cup Bone Broth
1 cup ripe honeydew melon, chilled and roughly chopped
1/2 English cucumber, peeled, seeded, and roughly chopped, plus 2 vertical slices for garnish
1/4 cup fresh lime juice (about 2 limes)
3 tbs fresh cilantro leaves, more for garnish
1/4-1/2 tsp jalapeno hot sauce or 2 pinches cayenne
Ice cubes
Directions:
Pour one packet of Dr. Kellyann's Homestyle Bone Broth into 8oz of water and stir until dissolved. Combine all ingredients into a blender and blend until pureed.
Garnish as desired.
Recipes
by Dr. Kellyann
on Feb 16 2023
This alcohol-free version of an iconic cocktail has all the sweet and sour flavor of a Moscow Mule... without the hangover. Enjoy the refreshing, fizzy taste of ginger beer, the microbiome-affirming funkiness of kombucha, and a hint of citrus tartness from lemon juice.
Ingredients
Crushed Ice
½ ounce freshly squeezed lemon juice
4 ounces ginger-flavored kombucha
For garnish: slice of lime or apple with the skin
Instructions
Fill a glass with crushed ice. Pour the kombucha, add the lemon juice and garnish.
Recipes
by Dr. Kellyann
on Feb 16 2023
Looking for an after-dinner sip that won't keep you awake? Look no futher than this tasty dessert daiquiri — no alcohol required! Bananas contain melatonin, tryptophan, vitamin B6, and magnesium, which all help to produce serotonin and help you sleep. It's a win-win.
Ingredients
1 cup water, coconut milk (not canned) or almond milk, unsweetened and carrageenan-free
1/2 medium banana, optionally frozen for a creamier shake
1 tablespoon walnut oil or 2 tablespoons chopped walnuts
Ice, add to blender or pour shake over ice, optional
Rim crushed pistachios or cocoa nibs (optional)
Instructions
Combine water, milk, banana and walnuts in a blender until smooth.
Add ice cubes and blend on the highest setting until slushy, 15 to 20 seconds. Pour into a glass and serve.
Rim drink with crushed pistachios or cocoa nibs, if desired.
Recipes
by Dr. Kellyann
on Feb 14 2023
My homemade pink drink has just the right amount of sweetness, thanks to fresh, sliced strawberries and coconut milk. The hibiscus tea makes it just as refreshing as the original. The main difference? My version packs an extra punch of collagen protein.
Prep Time: 5 min | Servings: 2
Ingredients:
1 packet Vanilla Almond Collagen Shake
3 satchels of Hibiscus Tea
1 cup hot boiling water
2 cups unsweetened coconut milk
Fresh sliced strawberries
Liquid Stevia to taste, optional.
Directions:
In a 2-cup glass measuring cup add unwrapped tea packets. Pour hot water over the packets and let sit until cool. Squeeze out tea packets and toss.
Mix 1 Packet Vanilla Almond Collagen Shake with coconut milk into the measuring cup with the tea. Stir to dissolve.
Fill two glasses, or one tall glass with ice and add about 1 cup of the tea mixture. Top off with the desired amount of coconut milk.
Add in sliced strawberries and liquid stevia, if desired.
Recipes
by Dr. Kellyann
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)
Recipes
by Dr. Kellyann
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)
Recipes
by Dr. Kellyann
on Feb 01 2023
Ingredients:
1 scoop Dr. Kellyann's Complete Collagen Protein
4oz. spinach (chopped)
4oz. cream cheese
1⁄4 cup mayonnaise (can also use sour cream if you prefer)
1⁄4 cup grated parmesan cheese
14.5oz. can artichoke hearts in water (drained, chopped, and squeezed to release extra moisture)
4 cloves garlic (minced)
1⁄4 tsp black pepper
2/3 cup Mozzarella cheese, shredded
Directions:
Cook spinach over medium heat, stirring occasionally, until the spinach is wilted. Set aside to cool. Preheat the oven to 350°F.
Melt cream cheese in microwave. Once melted, add in the collagen protein powder, mayonnaise, grated parmesan, artichoke hearts, garlic, pepper, and half of the shredded mozzarella. Stir.
Gather spinach it into a ball and squeeze, making sure to get all the water. Combine to mixture and sprinkle remaining cheese on top. Bake for about 30 minutes.
Recipes
by Dr. Kellyann
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)
Recipes
by Dr. Kellyann
on Jan 05 2023
Get over that afternoon slump with this delicious smoothie! It has all the flavor of a creamy mocha frappuccino but with the health benefits of collagen.
Ingredients:
1 cup unsweetened plain coconut milk kefir
½ frozen banana
1 packet Dr. Kellyann’s Collagen Coffee
1 packet Dr. Kellyann’s Collagen Shake in Chocolate Almond or 1 scoop Dr. Kellyann's Chocolate Bone Broth Protein
1 tsp unsweetened cocoa powder
¼ tsp vanilla extract
½ cup ice cubes
Directions:
In blender, puree all ingredients until smooth and frothy, about 1 minute.
Recipes
by Dr. Kellyann
on Jan 05 2023
This recipe has one of my all-time favorite spices, ginger! This nutrient-dense powerhouse lives up to it's name as being a top superfood. It is loaded with nutrients and bioactive compounds.Ginger is loaded with gingerols—and these natural chemicals, in turn, are packed with anti-inflammatory power. Ginger can lower inflammation throughout your body, and in particular, it’s fantastic for your joints.To get more ginger in your diet try adding it to smoothies (like this one), veggie dishes, and salad dressings!
Ingredients:
1 cup unsweetened almond milk
1⁄4 cup full fat coconut milk
1 packet Dr. Kellyann’s Collagen Shake in Vanilla Almond or 1 scoop Vanilla Bone Broth Protein or 1 packet Dr. Kellyann's Super Vanilla Smoothie
1⁄3 cup fresh or frozen mango
1-½ teaspoons fresh grated ginger
½ cup ice
Directions:
In a blender, combine the water, canned coconut milk, mango, collagen powder, stevia (if using), and ice (if using). Blend well.
Recipes
by Dr. Kellyann
on Jan 05 2023
Ingredients:
1 cup water, coconut milk (not canned), or almond milk, unsweetened and carrageenan-free
1/3 cup canned full-fat coconut milk
1/2 cup raspberries, plus more for garnish
1 scoop of Dr. Kellyann's Bone Broth Protein in Chocolate or 1 packet Dr. Kellyann's Collagen Shake in Chocolate Almond
Ice, add to blender or pour shake over ice (optional)
Directions:
In a blender, combine the water, canned coconut milk, raspberries, collagen powder, stevia (if using), and ice (if using). Blend well. Garnish with a few raspberries, if desired.
Note:
If the smoothie is too thick, add more water to reach the desired consistency.
You can also substitute Flavorless Collagen Protein
Enjoy!
Recipes
by Dr. Kellyann
on Dec 29 2022
This savory, collagen-packed, gut-healing alternative to your morning brew is as satisfying as it is delicious. And it's easy to make!
Scroll down for Dr. Kellyann diet/program compatibility.
Prep time: 5 min • Yield: 2 servings
Ingredients
1, 16.9-ounce carton of Dr. Kellyann Bone Broth (available at Whole Foods), OR 2 cups liquid bone broth, OR 2 packets powdered bone broth + 16 ounces water
2 tablespoons grass-fed butter, ghee, coconut oil, or MCT oil
1/2 teaspoon ground turmeric
1/4 teaspoon ground ginger
1/8 teaspoon cayenne pepper
Pinch sea salt
Pinch black pepper
Optional toppings
Ground turmeric (for dusting your latte with extra golden goodness!)
Fresh herbs
Squeeze of lemon
Instructions
Combine all ingredients (except for toppings) in a small pot over medium heat, stirring until combined. Use a handheld frother to whip broth mixture until smooth and frothy. Divide equally into 2 mugs and share with a friend.
Dr. Kellyann Diet & Program Compatibility
You may enjoy this latte on these plans:
Cleanse and Reset
10-Day Belly Slimdown (within your eating window but only use ghee, coconut oil, or MCT oil)
Bone Broth Diet (within your eating window but only use ghee, coconut oil, or MCT oil)
80/20 Maintenance/Bone Broth Lifestyle
Recipes
by Dr. Kellyann
on Dec 21 2022
There’s no winter beverage quite like eggnog. Decadent, rich, and creamy, this tasty tradition sets the holiday mood and warms you up. Luckily, my simple and healthy take on eggnog will keep you off the ‘noggy’ list and on track to winter wellness!
Prep Time: 5 Min | Servings: 2
Ingredients
1 cup soaked raw cashews
1-1 1/2 cups water
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/2 teaspoon vanilla extract
1 scoop of Bone Broth Protein - Vanilla
Pinch of sea salt
Maple syrup to tast (optional)
Instructions
Put all ingredients into a high-powered blender and blend until smooth.
Recipes
by Dr. Kellyann
on Dec 09 2022
There is no easier way to make a festive cocktail than to use fresh fruit, lemon, and gin. I love adding fresh berries to my cocktails if I'm in the mood for a sweeter drink.
Prep time: 5 Min | Servings: 1
Ingredients
1 cup berry-flavored sparkling water
30 ml gin
1 lemon wheel
Garnish with fresh raspberries and blueberries
InstructionsCombine the sparkling water and gin in a glass and top it the lemon wheel. Garnish with fresh raspberries & blueberries. Sip & Enjoy!
Recipes
by Dr. Kellyann
on Dec 08 2022
This easy Vodka Smash cocktail is very refreshing. It’s tangy, it’s sweet, and it’s got a bit of back-end vodka flavor, though it’s not too strong.
Prep time: 5 Min | Servings: 2
Ingredients
2 ounces Vodka
½ lime
5 grapes
1 tablespoon orange zest
A pinch of cardamom
Club Soda
Fresh mint to garnish
Directions
Place all ingredients in cocktail shaker and muddle well
Pour over ice and serve with lime garnish, grapes or orange peel
Top off with Club Soda
Garnish with fresh mint
Recipes
by Dr. Kellyann
on Nov 17 2022
Prep time: 5 min • Cook time: 5 min • Yield: 2-4 servings
Ingredients
2 garlic cloves
One 16-ounce bag frozen cauliflower florets
1½ tablespoons coconut oil
½ cup coconut milk
2 teaspoons dried thyme leaves
Salt and ground black pepper to taste
Directions
Peel the garlic and cook along with the cauliflower, following the package directions, until the cauliflower is very soft but not waterlogged.
In a microwave-safe bowl or small saucepan, heat the coconut oil, coconut milk, thyme, salt and pepper about 1 minute.
Meanwhile, purée the cauliflower in a food processor, scraping down the sides. Add the coconut milk and process about 10 seconds. Taste and adjust seasonings.
Note: You can use fresh cauliflower for this recipe, but frozen cauliflower packs the same nutritional punch and reaches a creamy texture faster and easier than fresh. Vary It! Try substituting parsley or chives for the dried thyme. You may also use chicken broth in place of the coconut milk.
Enjoy!
