Low Carb Meals for Two includes grocery list
MelMelMiller
Posts: 54
I signed up for emeals, so I thought I'd share what they sent me the first week. It's a weeks worth of meals for two including a grocery list. ENJOY!! =0)
Meal 1
Roasted Mustard-Glazed
Chicken
2 servings at 7 net carbs
each
Summer Green Bean Salad
2 servings at 10 net carbs
each
Prep Cook Total
20m 1h 1h 20m
1 small onion, thinly sliced
1 leek, white and light green parts thinly sliced
2 cloves garlic, thinly sliced
2 tablespoons olive oil, divided
1½ teaspoons fresh chopped rosemary
1½ lb bone-in chicken thighs, skin removes
¼ cup Dijon mustard
1 shallot, minced
1 teaspoon soy sauce
¾ lb fresh green beans
1 medium tomato, chopped
½ red onion, sliced
2 tablespoons olive oil
2 tablespoons red wine vinegar
½ teaspoon dried oregano
½ teaspoon dried basil
Preheat oven to 400 degrees. Toss together
onion, leek, garlic, and 1 tablespoon oil until
well coated. Spread mixture in a 8x8-inch
baking dish; place chicken on vegetables. Bake
for 10 minutes. Whisk together mustard, shallot,
rosemary, and soy sauce in a small bowl; whisk
in 1 tablespoon oil. After 10 minutes, brush
chicken with mustard glaze. Continue baking for
30 to 45 minutes or until cooked through. Serve
chicken with vegetables.
Steam green beans over boiling water for 4
minutes; cool. Combine beans, tomatoes, and
onion in a large bowl. Add oil, vinegar, oregano,
and basil; gently mix to coat vegetables.
___________________________________________________
Meal 2 Super Fast
Spicy Sauteed Tilapia
2 servings at 4 net carbs
each
Make-Ahead Crunchy
Cucumber Salad
2 servings at 6 net carbs each
Prep Cook Total
5m 5m 10m
2 (4 oz) tilapia fillets
1 tablespoon butter
⅛ teaspoon cayenne pepper
½ teaspoon salt, ¼ teaspoon pepper
½ teaspoon onion powder
½ teaspoon garlic powder
¼ teaspoon ground thyme
½ teaspoon ground oregano
1 large cucumber, peeled and sliced
½ teaspoon salt
2 green onions, thinly sliced
½ red bell pepper, chopped
¼ cup sour cream
1 tablespoon white vinegar
⅛ teaspoon pepper
Mix together cayenne pepper, salt, pepper,
onion powder, garlic powder, thyme, and
oregano on a shallow plate. Dip each fillet into
dry spices. Melt butter in a large skillet over
medium-high heat. Cook fillets 2 to 3 minutes
per side or until fish flakes easily with fork.
Combine cucumbers, salt, and 2 cups ice water
in a large bowl. Cover and chill for 1 hour. Drain
cucumbers and return to bowl. Add green
onions, bell pepper, sour cream, vinegar, and
pepper; stir to combine. Cover and chill for at
least 2 hours before serving.
__________________________________________________
Meal 3 Marinate Ahead
Grilled Garlicky Pork
Chops
2 servings at 1 net carb
each
Marinated Grilled Asparagus
2 servings at 11 net carbs
each
Prep Cook Total
5m 10m 15m
2 (6 oz) boneless center-cut pork chops
1 tablespoon soy sauce
1 clove garlic, minced
¼ teaspoon paprika
¼ teaspoon salt, ⅛ teaspoon pepper
1 lb fresh asparagus
½ lemon, sliced in half
2 cloves garlic, minced
½ teaspoon salt, ¼ teaspoon pepper
¾ teaspoon chopped fresh rosemary
2 teaspoons olive oil
Place chops in a 8x8-inch baking dish. Sprinkle
chops with soy sauce, garlic, paprika, salt, and
pepper. Cover and refrigerate at least 20
minutes and up to 2 hours. Preheat outdoor grill
or grill pan coated with cooking spray. Cook
chops, covered, 6 minutes per side or until
juices run clear.
Place juice from lemons, garlic, salt, pepper,
rosemary, and olive oil in a large zip-top bag.
Seal bag and shake to combine; add asparagus
to bag. Marinate in refrigerator for 1 to 6 hours.
Remove from marinade and grill for 10 minutes
turning until browned.
Low Carb Plan for Two
August 14 - 20, 2013
Copyright © 2013, eMeals, Inc. 495
________________________________________________________
Meal 4 Casual Brunch
Cheesy Egg Muffins
2 servings at 4 net carbs
each
Simple Apple Salad
2 servings at 9 net carbs each
Prep Cook Total
5m 35m 40m
6 large eggs
½ red bell pepper, finely diced
½ cup shredded Cheddar cheese
¼ cup crumbled feta cheese
¼ teaspoon garlic powder
6 oz bag chopped lettuce
1 red apple, coarsely chopped with skin on
2 celery stalks, sliced
2 tablespoons vinaigrette dressing
Coat a 12 cup muffin tin with cooking spray.
Beat eggs in a large bowl; add bell pepper,
Cheddar cheese, feta cheese, and garlic
powder. Whisk until well combined. Pour into
muffin tins filling ⅔ full. Bake for 25 to 35
minutes until muffins are slightly browned and
set in middle.
Toss together lettuce, apples, and celery in a
large bowl. Drizzle with dressing and gently
toss.
__________________________________________________________
Meal 5 Slow Cooker
Beer Chicken
2 servings at 2 net carbs
each
Squash and Cauliflower Saute
2 servings at 7 net carbs each
Prep Cook Total
5m 6h 6h 5m
1 lb boneless, skinless chicken breasts
½ bottle or can of favorite beer
½ teaspoon salt
½ teaspoon garlic powder
½ teaspoon dried oregano
¼ teaspoon black pepper
12 oz cauliflower florets
2 tablespoons olive oil
2 medium yellow squash, halved and sliced into
½-inch thick slices
Place chicken, beer, salt, garlic powder,
oregano, and pepper in a slow cooker. Cook on
High for 4 to 5 hours or Low for 6 to 8 hours.
Cook cauliflower in oil, covered, in a large
nonstick skillet over medium-high heat for 15
minutes. Turn heat to medium-low; add
zucchini, salt and pepper to taste. Toss to coat.
Cover and cook for 5 to 10 more minutes or
until vegetables are tender and slightly browned
(Save ½ for Meal 7).
____________________________________________________________________
Meal 6
Stuffed Turkey Meatloaf
2 servings at 11 net carbs
each
Green Leafy Salad
2 servings at 6 net carbs each
Prep Cook Total
20m 1h 10m 1h 30m
1 lb ground turkey
½ cup chopped mushrooms
1 egg
½ teaspoon salt, ¼ teaspoon pepper
5 oz bag spinach
1 cup shredded Cheddar cheese, divided
1½ teaspoons Italian seasoning
¼ tablespoon garlic powder
2 cups chopped romaine lettuce
1 cup fresh spinach
½ cup thinly sliced red onion
¼ cup sliced mushrooms
2 tablespoons balsamic vinegar
1 tablespoon olive oil
Preheat oven to 375 degrees. Combine turkey,
mushrooms, egg, salt and pepper in a large
bowl. Flatten between 2 sheets of wax paper to
a rectangle ½-inch thick. Saute spinach, in a
skillet coated with cooking spray, just until it
starts to melt; cool. Combine spinach, ¾ cup
Cheddar cheese, Italian seasoning, and garlic
powder. Spread evenly over flattened turkey;
roll up to fit into bread pan. Bake for 1 hour; top
with cheese and bake an additional 5 to 7
minutes.
Toss together, romaine lettuce, spinach, red
onion, and mushrooms in a large salad bowl.
Combine vinegar and oil in a screw-top jar with
a tight fitting lid. Cover and shake jar to
combine. Drizzle over salad and toss to coat.
Low Carb Plan for Two
August 14 - 20, 2013
Copyright © 2013, eMeals, Inc. 495
________________________________________________
Meal 7
"Forget the Bun" Burger
Salad
2 servings at 11 net carbs
each
Squash and Cauliflower Saute
2 servings at 7 net carbs each
Prep Cook Total
10m 15m 25m
1 lb lean ground beef
¼ cup chopped onion
3 cups chopped lettuce
1 small tomato, chopped
10 hamburger pickle slices, coarsely chopped
¼ cup mayonnaise
¾ tablespoon heavy cream
Remaining Squash and Cauliflower Saute (form
Meal 5)
Brown ground beef and onions in large skillet
over medium-high heat. Season with salt,
pepper, and garlic powder to taste. Toss while
hot with lettuce, tomato, and pickles. Mix
together mayonnaise and mustard in a small
bowl; stir in cream until thin enough to pour.
Pour dressing over salad and stir to combine.
Heat Squash and Cauliflower Saute in the
microwave for 1 minute or until heated through.
Low Carb Plan for Two
August 14 - 20, 2013
Copyright © 2013, eMeals, Inc. 495
Meal 1
4 tablespoons olive oil
¼ cup Dijon mustard
1 teaspoon soy sauce
½ teaspoon dried oregano
2 tablespoons red wine vinegar
½ teaspoon dried basil
Meal 2
1 tablespoon butter
⅛ teaspoon cayenne pepper
¼ teaspoon ground thyme
½ teaspoon garlic powder
½ teaspoon ground oregano
½ teaspoon onion powder
1 tablespoon white vinegar
¼ cup sour cream
Meal 3
1 tablespoon soy sauce
¼ teaspoon paprika
2 teaspoons olive oil
1 large zip-top bag
Meal 4
¼ teaspoon garlic powder
2 tablespoons vinaigrette
dressing
Cooking spray
Meal 5
½ teaspoon dried oregano
½ teaspoon garlic powder
1 tablespoon olive oil
½ bottle or can of favorite beer
Meal 6
1½ teaspoons Italian seasoning
¼ tablespoon garlic powder
1 tablespoon olive oil
2 tablespoons balsamic vinegar
Cooking spray
Meal 7
¼ cup mayonnaise
¾ tablespoon heavy cream
GROCERY LIST
Meals ✓ Grocery Items to Purchase
Produce
1 1 bunch leeks, for 1
1 3 oz package shallots, for 1 shallot
1 ¾ lb fresh green beans
1,3 1 head garlic, for 5 cloves
1,3 1 bunch fresh rosemary, for 3 teaspoons chopped
1,6 1 red onion
1,7 2 onions
1,7 2 medium tomatoes
2 1 large cucumber
2 1 bunch green onions, for 2
2,4 1 red bell pepper
3 1 lemon, for ½
3 1 lb fresh asparagus
4 1 red apple
4 1 bunch celery, for 2 celery stalks
4,7 12 oz bag chopped lettuce
5,7 12 oz bag cauliflower florets
5,7 2 medium yellow squash
6 8 oz sliced mushrooms, for ¾ cup chopped/sliced
6 10 oz bag spinach
6 1 head romaine lettuce, for 3 cups chopped
Meat & Seafood
1 1½ lb bone-in chicken thighs
2 1 lb package frozen tilapia fillets, for 2 fillets
3 2 (6 oz) boneless center-cut pork chops
5 1 lb boneless, skinless chicken breasts
6 1 lb ground turkey
7 1 lb lean ground beef
Refrigerated
4 4 oz container crumbled feta cheese, for ¼ cup
4,6 1 dozen large eggs, for 7
4,6 8 oz bag shredded Cheddar cheese, for 1½ cups
Canned & Packaged
7 16 oz jar sliced pickles, for 10 hamburger pickle slices
Low Carb Plan for Two
August 14 - 20, 2013
Copyright © 2013, eMeals, Inc. 495
Meal 1
Roasted Mustard-Glazed
Chicken
2 servings at 7 net carbs
each
Summer Green Bean Salad
2 servings at 10 net carbs
each
Prep Cook Total
20m 1h 1h 20m
1 small onion, thinly sliced
1 leek, white and light green parts thinly sliced
2 cloves garlic, thinly sliced
2 tablespoons olive oil, divided
1½ teaspoons fresh chopped rosemary
1½ lb bone-in chicken thighs, skin removes
¼ cup Dijon mustard
1 shallot, minced
1 teaspoon soy sauce
¾ lb fresh green beans
1 medium tomato, chopped
½ red onion, sliced
2 tablespoons olive oil
2 tablespoons red wine vinegar
½ teaspoon dried oregano
½ teaspoon dried basil
Preheat oven to 400 degrees. Toss together
onion, leek, garlic, and 1 tablespoon oil until
well coated. Spread mixture in a 8x8-inch
baking dish; place chicken on vegetables. Bake
for 10 minutes. Whisk together mustard, shallot,
rosemary, and soy sauce in a small bowl; whisk
in 1 tablespoon oil. After 10 minutes, brush
chicken with mustard glaze. Continue baking for
30 to 45 minutes or until cooked through. Serve
chicken with vegetables.
Steam green beans over boiling water for 4
minutes; cool. Combine beans, tomatoes, and
onion in a large bowl. Add oil, vinegar, oregano,
and basil; gently mix to coat vegetables.
___________________________________________________
Meal 2 Super Fast
Spicy Sauteed Tilapia
2 servings at 4 net carbs
each
Make-Ahead Crunchy
Cucumber Salad
2 servings at 6 net carbs each
Prep Cook Total
5m 5m 10m
2 (4 oz) tilapia fillets
1 tablespoon butter
⅛ teaspoon cayenne pepper
½ teaspoon salt, ¼ teaspoon pepper
½ teaspoon onion powder
½ teaspoon garlic powder
¼ teaspoon ground thyme
½ teaspoon ground oregano
1 large cucumber, peeled and sliced
½ teaspoon salt
2 green onions, thinly sliced
½ red bell pepper, chopped
¼ cup sour cream
1 tablespoon white vinegar
⅛ teaspoon pepper
Mix together cayenne pepper, salt, pepper,
onion powder, garlic powder, thyme, and
oregano on a shallow plate. Dip each fillet into
dry spices. Melt butter in a large skillet over
medium-high heat. Cook fillets 2 to 3 minutes
per side or until fish flakes easily with fork.
Combine cucumbers, salt, and 2 cups ice water
in a large bowl. Cover and chill for 1 hour. Drain
cucumbers and return to bowl. Add green
onions, bell pepper, sour cream, vinegar, and
pepper; stir to combine. Cover and chill for at
least 2 hours before serving.
__________________________________________________
Meal 3 Marinate Ahead
Grilled Garlicky Pork
Chops
2 servings at 1 net carb
each
Marinated Grilled Asparagus
2 servings at 11 net carbs
each
Prep Cook Total
5m 10m 15m
2 (6 oz) boneless center-cut pork chops
1 tablespoon soy sauce
1 clove garlic, minced
¼ teaspoon paprika
¼ teaspoon salt, ⅛ teaspoon pepper
1 lb fresh asparagus
½ lemon, sliced in half
2 cloves garlic, minced
½ teaspoon salt, ¼ teaspoon pepper
¾ teaspoon chopped fresh rosemary
2 teaspoons olive oil
Place chops in a 8x8-inch baking dish. Sprinkle
chops with soy sauce, garlic, paprika, salt, and
pepper. Cover and refrigerate at least 20
minutes and up to 2 hours. Preheat outdoor grill
or grill pan coated with cooking spray. Cook
chops, covered, 6 minutes per side or until
juices run clear.
Place juice from lemons, garlic, salt, pepper,
rosemary, and olive oil in a large zip-top bag.
Seal bag and shake to combine; add asparagus
to bag. Marinate in refrigerator for 1 to 6 hours.
Remove from marinade and grill for 10 minutes
turning until browned.
Low Carb Plan for Two
August 14 - 20, 2013
Copyright © 2013, eMeals, Inc. 495
________________________________________________________
Meal 4 Casual Brunch
Cheesy Egg Muffins
2 servings at 4 net carbs
each
Simple Apple Salad
2 servings at 9 net carbs each
Prep Cook Total
5m 35m 40m
6 large eggs
½ red bell pepper, finely diced
½ cup shredded Cheddar cheese
¼ cup crumbled feta cheese
¼ teaspoon garlic powder
6 oz bag chopped lettuce
1 red apple, coarsely chopped with skin on
2 celery stalks, sliced
2 tablespoons vinaigrette dressing
Coat a 12 cup muffin tin with cooking spray.
Beat eggs in a large bowl; add bell pepper,
Cheddar cheese, feta cheese, and garlic
powder. Whisk until well combined. Pour into
muffin tins filling ⅔ full. Bake for 25 to 35
minutes until muffins are slightly browned and
set in middle.
Toss together lettuce, apples, and celery in a
large bowl. Drizzle with dressing and gently
toss.
__________________________________________________________
Meal 5 Slow Cooker
Beer Chicken
2 servings at 2 net carbs
each
Squash and Cauliflower Saute
2 servings at 7 net carbs each
Prep Cook Total
5m 6h 6h 5m
1 lb boneless, skinless chicken breasts
½ bottle or can of favorite beer
½ teaspoon salt
½ teaspoon garlic powder
½ teaspoon dried oregano
¼ teaspoon black pepper
12 oz cauliflower florets
2 tablespoons olive oil
2 medium yellow squash, halved and sliced into
½-inch thick slices
Place chicken, beer, salt, garlic powder,
oregano, and pepper in a slow cooker. Cook on
High for 4 to 5 hours or Low for 6 to 8 hours.
Cook cauliflower in oil, covered, in a large
nonstick skillet over medium-high heat for 15
minutes. Turn heat to medium-low; add
zucchini, salt and pepper to taste. Toss to coat.
Cover and cook for 5 to 10 more minutes or
until vegetables are tender and slightly browned
(Save ½ for Meal 7).
____________________________________________________________________
Meal 6
Stuffed Turkey Meatloaf
2 servings at 11 net carbs
each
Green Leafy Salad
2 servings at 6 net carbs each
Prep Cook Total
20m 1h 10m 1h 30m
1 lb ground turkey
½ cup chopped mushrooms
1 egg
½ teaspoon salt, ¼ teaspoon pepper
5 oz bag spinach
1 cup shredded Cheddar cheese, divided
1½ teaspoons Italian seasoning
¼ tablespoon garlic powder
2 cups chopped romaine lettuce
1 cup fresh spinach
½ cup thinly sliced red onion
¼ cup sliced mushrooms
2 tablespoons balsamic vinegar
1 tablespoon olive oil
Preheat oven to 375 degrees. Combine turkey,
mushrooms, egg, salt and pepper in a large
bowl. Flatten between 2 sheets of wax paper to
a rectangle ½-inch thick. Saute spinach, in a
skillet coated with cooking spray, just until it
starts to melt; cool. Combine spinach, ¾ cup
Cheddar cheese, Italian seasoning, and garlic
powder. Spread evenly over flattened turkey;
roll up to fit into bread pan. Bake for 1 hour; top
with cheese and bake an additional 5 to 7
minutes.
Toss together, romaine lettuce, spinach, red
onion, and mushrooms in a large salad bowl.
Combine vinegar and oil in a screw-top jar with
a tight fitting lid. Cover and shake jar to
combine. Drizzle over salad and toss to coat.
Low Carb Plan for Two
August 14 - 20, 2013
Copyright © 2013, eMeals, Inc. 495
________________________________________________
Meal 7
"Forget the Bun" Burger
Salad
2 servings at 11 net carbs
each
Squash and Cauliflower Saute
2 servings at 7 net carbs each
Prep Cook Total
10m 15m 25m
1 lb lean ground beef
¼ cup chopped onion
3 cups chopped lettuce
1 small tomato, chopped
10 hamburger pickle slices, coarsely chopped
¼ cup mayonnaise
¾ tablespoon heavy cream
Remaining Squash and Cauliflower Saute (form
Meal 5)
Brown ground beef and onions in large skillet
over medium-high heat. Season with salt,
pepper, and garlic powder to taste. Toss while
hot with lettuce, tomato, and pickles. Mix
together mayonnaise and mustard in a small
bowl; stir in cream until thin enough to pour.
Pour dressing over salad and stir to combine.
Heat Squash and Cauliflower Saute in the
microwave for 1 minute or until heated through.
Low Carb Plan for Two
August 14 - 20, 2013
Copyright © 2013, eMeals, Inc. 495
Meal 1
4 tablespoons olive oil
¼ cup Dijon mustard
1 teaspoon soy sauce
½ teaspoon dried oregano
2 tablespoons red wine vinegar
½ teaspoon dried basil
Meal 2
1 tablespoon butter
⅛ teaspoon cayenne pepper
¼ teaspoon ground thyme
½ teaspoon garlic powder
½ teaspoon ground oregano
½ teaspoon onion powder
1 tablespoon white vinegar
¼ cup sour cream
Meal 3
1 tablespoon soy sauce
¼ teaspoon paprika
2 teaspoons olive oil
1 large zip-top bag
Meal 4
¼ teaspoon garlic powder
2 tablespoons vinaigrette
dressing
Cooking spray
Meal 5
½ teaspoon dried oregano
½ teaspoon garlic powder
1 tablespoon olive oil
½ bottle or can of favorite beer
Meal 6
1½ teaspoons Italian seasoning
¼ tablespoon garlic powder
1 tablespoon olive oil
2 tablespoons balsamic vinegar
Cooking spray
Meal 7
¼ cup mayonnaise
¾ tablespoon heavy cream
GROCERY LIST
Meals ✓ Grocery Items to Purchase
Produce
1 1 bunch leeks, for 1
1 3 oz package shallots, for 1 shallot
1 ¾ lb fresh green beans
1,3 1 head garlic, for 5 cloves
1,3 1 bunch fresh rosemary, for 3 teaspoons chopped
1,6 1 red onion
1,7 2 onions
1,7 2 medium tomatoes
2 1 large cucumber
2 1 bunch green onions, for 2
2,4 1 red bell pepper
3 1 lemon, for ½
3 1 lb fresh asparagus
4 1 red apple
4 1 bunch celery, for 2 celery stalks
4,7 12 oz bag chopped lettuce
5,7 12 oz bag cauliflower florets
5,7 2 medium yellow squash
6 8 oz sliced mushrooms, for ¾ cup chopped/sliced
6 10 oz bag spinach
6 1 head romaine lettuce, for 3 cups chopped
Meat & Seafood
1 1½ lb bone-in chicken thighs
2 1 lb package frozen tilapia fillets, for 2 fillets
3 2 (6 oz) boneless center-cut pork chops
5 1 lb boneless, skinless chicken breasts
6 1 lb ground turkey
7 1 lb lean ground beef
Refrigerated
4 4 oz container crumbled feta cheese, for ¼ cup
4,6 1 dozen large eggs, for 7
4,6 8 oz bag shredded Cheddar cheese, for 1½ cups
Canned & Packaged
7 16 oz jar sliced pickles, for 10 hamburger pickle slices
Low Carb Plan for Two
August 14 - 20, 2013
Copyright © 2013, eMeals, Inc. 495
0
Replies
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Nice! Going to try the muffin..0
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This is so nice of you!!! I am on Induction but I copied down and saved for later on. thank You!!!0
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Thank you so much!0
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Wow, that's great, thank you!0
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Thanks for posting this. It's just what I was looking for and very reasonable besides. I signed up!0
