7 DAY MEAL PLAN EBARICARE, LLC
foreword Whether genetic and/or environmental, it should be noted that food intake, rates of metabolism, and levels of exercise and physical exertion vary from person to person. This means weight loss results will also vary as a result. No individual weight loss rate should be seen as typical, especially for those who undergo weight loss surgery. Evolve Elixir guidelines are not intended to diagnose, treat, cure, or prevent any disease. The information, including but not limited to, text, graphics, images and other material, contained in this meal plan is for educational purposes only. The content is not intended in any way as a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. Never disregard professional medical advice or delay in seeking it because of something you have read in this plan. Our advice cannot replace the advice of a trained medical doctor or surgeon.
Evolve Elixir strongly recommends customers who follow this meal plan to adhere a premium multivitamin supplement regimen for optimal health and body transformation success. Evolve Elixir, Venture multivitamin will supply all your vitamins and minerals. We also suggest a Calcium and omega 3 supplement regimen on a daily basis.
Our meal plans are crafted between 500-800 calories
Daily Macronutrient Balance
DAY 1 BREAKFAST: SUN-DRIED TOMATO AND FETA OMELETTE 2 Eggs 1/2 oz feta cheese 1/3 cup sud-dried tomatoes 1/2 tablespoon green onion Dash Himalayan salt Dash black pepper
Beat the eggs with salt and pepper in a small bowl. Chop sun-dried tomatoes into bite size pieces or place sliced tomatoes in a bowl, mince green onion, and crumble feta cheese; Set aside. Pour beaten egg in a pan. Move the pan in such a way that the mixture covers the whole surface and reduce heat. Continue to cook until edges of the omelet start to slightly harden. Sprinkle cheese evenly over half side of the omelet. Use a spatula to fold omelet in half. Cook until cheese starts to melt. Flip once to finish cooking. Garnish with green onion.
LUNCH: TUNA CAKES WITH LEMON DILL AIOLI 3oz tuna 2 eggs 1/2 tbsp mustard 1/2 c almond flour 2 cloves garlic 1/3 c chopped onions Dash Himalayan salt Dash black pepper Olive, flaxseed, or coconut oil
Pre-heat cast iron skillet over medium heat with oil of choice. In a bowl, whisk eggs, then add onions, garlic, almond flour, tuna, salt, pepper, dill, and mustard. Shape into 4 patties. Add to skillet and cook both sides; about 3 minutes per side. Lemon-Dill Sauce: Whisk 2 tbsp lemon juice and 1 tsp dried dill, and dash of black pepper. Pour over tuna patties and enjoy.
DINNER: PIZZA CHICKEN 1/2 tbsp olive oil 1/2 breast chicken breast 1/4 tsp garlic powder 1 mushroom, whole mushrooms 1 ring green bell pepper 1/2 tsp butter 1/2 tbsp Rao's pizza sauce 2 slice round pepperoni 1/2 oz mozzarella cheese 1/4 tsp Hymalayan salt 1/4 tsp ground black pepper
Pre-heat oven to 350 F. Heat oil in a pan and place it over medium-high heat. Add chicken breast to heated pan. Cook chicken for 6-7 minutes. Flip chicken and continue to cook for another 7 minutes. Continue to cook until chicken is no longer pink inside. Place chicken onto the prepared baking sheet. Season the chicken with salt, pepper, and garlic powder; Set aside. In the same pan, add butter. Slice mushrooms and slice peppers into rings. Add both to heated pan. Saute until they become slightly tender and set aside. Spread the sauce over the chicken, then top with the pepperoni, pepper rings, mushrooms. Sprinkle shredded cheese. Place pizza chicken into the oven and bake for 10-15 minutes or until hot and the cheese is melted.
BREAKFAST: SAUSAGE AND PEPPERS NO EGG BREAKFAST BAKE 1/2 chopped green bell pepper 1/2 chopped red bell pepper 6 links turkey breakfast sausage links 1/2 c shredded Mozarella cheese 1 1/2 olive oil All purpose seasoning
Pre-heat oven to 450F. Coat medium-sized baking dish with olive oil. Chop bell peppers into 1 inch pieces. Add peppers in baking dish, toss with olive oil, sprinkle with all purpose seasoning and black pepper, and bake for 20 minutes. Add sausage links in a skilled on medium-high heat and cook until browned, about 10 minutes. Remove sausage links, place on cutting board, and cut into thirds. When peppers are cooked, add sausages into dish and bake for 5 minutes. Remove from oven, sprinkle Mozarella cheese, and broil for 1-2 minutes. Enjoy!
TURKEY CLUB LETTUCE WRAP
Lay the romaine lettuce flat. Layer turkey, mayonnaise, tomato, and bacon on top. Roll up and enjoy.
1 romaine heart lettuce leaf 1 slice organic deli turkey 1 tsp mayonnaise 1 tomato slice 1 slice crumbled cooked uncured bacon
DINNER: CREAMY SPINACH AND ARTICHOKE STUFFED SALMON
CHOCOLATE & BERRY THICKSHAKE
3oz salmon fillet 1 tbsp olive oil 1/2 c spinach artichoke dip (homemade or store bought) 1/3 c shredded Mozarella cheese 1/2 tbsp lemon juice 1 clove minced garlic optional: red pepper flakes
Mix together artichoke dip, cheese, lemon juice, garlic, and red pepper flakes. Make a slit in the thickest part of the salmon. Ideally, use a paring knife. Cut the salmon carefully until you get a pocket between the 2 searing surfaces of the salmon. Stuff the prepared mixture into the pouch and gently use the knife to push the filling. Heat olive oil in a pan and sear the salmon 5-7 minutes per side.
BREAKFAST: EGG, HAM , AND CHEESE NESTS 1 slice deli uncured ham 1 egg 1 oz Mozzarella cheese 1 tsp olive oil Dash Himalayan salt Dash black pepper
Preheat oven to 400°F and grease a muffin tin with oil. Place the deli ham circle into muffin tin. Crack an egg in the middle, season with salt and pepper, and bake in the oven for 15 minutes. Sprinkle with cheese and bake for additional 5 minutes or until egg is set and cheese is melted.
LUNCH: PROSCUITTO AND SALAMI SALAD 1/3 c chopped romaine lettuce 2 slice Italian salami 2 slice prosciutto 1/4 cup olives 1 oz roasted red pepper 2 tbsp hearts artichokes 1/3 cup, diced Mozzarella cheese 1 tbsp Italian salad dressing (30 g)
Place chopped lettuce in a bowl and drizzle half the amount of salad dressing. Arrange chopped salami, chopped prosciutto, diced cheese, diced olives, chopped artichoke, and chopped roasted red pepper. Pour the remaining salad dressing on top and gently mix.
TURKEY MEATBALLS ON ZUCCINI NOODLES 1 lb lean ground turkey 4 cloves garlic Dash Himalayan salt Dash black pepper Dash chopped parsley 1/2 small onion 2 tbsp Parmesan cheese 1/2 c almond meal 1 egg 1/3 c Zucchini noodles
Preheat oven to 400F and line baking sheet with parchment paper. Add all ingredients to ground turkey in a large mixing bowl. Use a 1 1/2 inch scoop to make the meatballs. Place them evenly spaced on lined sheet pan. Bake for 15-20 minutes. Add Zucchini noodles in a serving plate and add meatballs.
TIME POOR? TRY BREAKFAST FOODS FOR DINNER
DAY 4 BREAKFAST: PUMPKIN SPICE BREAKFAST PORRIDGE 2 tbsp Sukrin almond flour 1 tbsp Bob's Red Mill Golden flax meal 3/4 c water 1/2 tsp pumpkin pie spice Pinch salt 1 large egg beaten
Measure the first 5 ingredients into a small pot and place over medium-high heat. Upon simmer, decrease heat and whisk until it thickens. Remove from heat and add the beaten egg slowly, whisk, and place back to the heat until the porridge becomes thick. Remove from heat and continue to whisk for 30 seconds. Add the topping ingredients and mix.
Top: 2 tbsp pumpkin puree 2-3 drops vanilla extract 1 tbsp Sukrin Gold sweetener
LUNCH: CHEAKPEA SALAD
15oz cooked garbanzo beans
1/2 red onion 1 sliced avocado 4oz feta cheese 1/4c chopped cilantro 1/2 halved fresh cucumber 1/2c halved cherry tomatoes
Combine dressing ingredients in a small bowl and whisk to combine. Mix together chickpea salad ingredients in a bowl, add dressing to taste, and toss to coat.
Dressing: 1 clove garlic 2 tbsp olive oil 2 tbsp lemon juice Dash salt Dash black pepper
GRILLED STEAK WITH SLICED TOMATO AND MOZARELLA
3oz marinated steak 1 sliced tomato 2oz sliced Mozarella 1 tsp balsamic vinegar Dash salt Dash black pepper
Grill marinated steak to preference and place on dining plate. Add sliced tomatoes and mozarella cheese alternating between them. Add salt, pepper, and balsamic vinegar to taste.
HINT: Add unflavored collagen to boost protein
DAY 5 BREAKFAST:
CAPRESE EGG STUFFED PORTQABELLA MUSHROOM
2 Egg 1/2 cup, chopped Tomato 1 oz Mozzarella Cheese 1 chopped Portabella mushroom 1 tbsp Olive Oil 2 leafs basil Dash black pepper Dash salt
Preheat oven to 400°F. Cut the stem out of the mushroom cap and clean the inside with a damp paper towel. Brush oil on the outside of mushroom cap and place into a baking pan. Crack egg inside the cap. Place chopped tomatoes on top of egg. Season with salt and pepper. Sprinkle shredded cheese and bake in the oven for 15 minutes or until egg is set and cheese is melted. Garnish with chopped basil.
BACON-WRAPPED SH R I M P
3 o z la r g e sh r i m p D a s h sa l t D a s h bl a c k pe p p e r 1 tb s p le m o n ju i c e 4 - 5 co o k e d ba c o n sl i c e s
Season shrimp to taste. Wrap shrimp with bacon slices and place on baking sheet. Bake for 300F 15min. Avoid overcooking. Serve on platter with raw carrots. Garnish with fresh flaxseed.
RAW FLAXSEED CA R R O T S
DINNER: S A U T E D PO R K SL I C E D T E N D E L O I N PL A T T E R 3 o z sl i c e d ma r i n a t e d po r k tenderloin 2 ts p ol i v e oi l D a s h sa l t D a s h pe p p e r 1 ts p re d wi n e vi n e g a r 1 / 2 sl i c e d on i o n 1 / 2 re d pe p p e r 2 tb s p se s a m e se e d s 1 / 3 c sl i c e d gr e e n on i o n s
Drizzle olive oil in skillet and heat. Saute marinated pork, add vinegar, cover pan, and let simmer over medium heat. Add vegetables and saute for 5 min. Garnish with green onions and sesame seeds.
DAY 6 BREAKFAST:
6 slices mesquite turkey deli 7-layer dip
Place one slice of turkey deli on a plate. Spread the 7 layer dip on top and cover with a second slice of deli. Roll over and hold with a toothpick.
BEANLESS CHILI CON CARNE
2lb lean ground beef 1/2 chopped sweet onion 1 chopped poblano pepper 2 undrained- 14oz can fire roasted diced tomato 1 tbsp chili powder 1/2 tsp chipotle chili powder 1 tsp cumin Dash salt Dash black pepper 1-14oz tomato sauce Top: Sour cream Shredded cheddar cheese
In a large pot cook ground beef until almost no pink remains. Drain fat. Add onions and poblano peppers. Cook for 3 minutes. Add spices and cook for another 2 minutes stirring occasionally. Add diced tomatoes and tomato sauce. Bring to a boil, cover most of the pan, and reduce heat to a simmer. Cook for 40-45min. Season to taste. Serve and top with sour cream and shredded cheddar cheese.
THAI SATAY CHICKEN SKEWERS
1 lb boneless skinless chicken breast 2 tbsp reduced sodium soy sauce 1/2 tbsp fish sauce 2 tbsp fresh lime juice 1 tbsp honey 1 tbsp Sriracha sauce 2 tsp ground ginger 2 cloves garlic
Peanut sauce: 1c low sodium chicken broth 5 tbsp creamy peanut butter 1 tbsp honey 1 tbsp reduced sodium soy sauce 2 tsp fish sauce 2 tsp Sriracha sauce 1tsp ground ginger 2 cloves garlic 1 tbsp fresh lime juice Chopped fresh cilantro
In a large mixing bowl, whisk together marinade ingredients. Toss the chicken to coat, cover and place in the refrigerator for 2 hours or overnight. Let stand at room temperature for 30 min. Soak the skewers in water for 30 minutes. Add the chicken to skewer and grill. To prepare the sauce, combine all the ingredients in a pan, simmer over medium heat stirring often for 6 minutes. Stir in lemon juice last and set aside.
HINT: HYDRATE OFTEN BETWEEN MEALS
DAY 7 BREAKFAST: DETOX SOOTHING GREEN SMOOTHIE 1 c almond milk 1 c baby spinach Juice of 1/2 fresh lime 1 scoop collagen protein Stevia Crushed ice
Combine all ingredients in a blender and until creamy. Top with crushed almonds lime.
Topping: Crushed almonds Wedge of lime
LUNCH: CRAB SALAD
3oz cubed crab meat 1/4 sweet onion 1/4 red pepper 1/4 fresh green pepper 2 tbsp olive oil 2 tbsp white wine vinegar 1 tsp Italian dressing Dash salt Dash pepper
Combine all ingredients in a bowl and place in the refrigerator for 1 hour. Serve.
MEATLOAF WITH MASHED CAULIFLOWER
2 lb ground beef 1/2c Golden Flaxseed Meal 1/2 chopped onion 8 cloves garlic 3 oz tomato paste 2 tbsp Worcestershire sauce 2 large eggs 1 tbsp Italian seasoning 2 tsp Himalayan salt 1/2 tsp black pepper 1/3 c sugar-free ketchup Cauliflower: 1/2 head cauliflower 4 tbsp heavy cream 2 cloves garlic Dash salt Dash black pepper
Preheat oven to 350F. Grease a 9 x 5 pan and set aside. In a large bowl, combine all ingredients except ketchup. Transfer mixture into loaf pan. Bake for 30 minutes. Spread ketchup on top of meatloaf. Return to oven for 25-40 minutes. Rest for 10 minutes before slicing. Slice using a serrated bread knife. Mashed cauliflower: Steam cauliflower for 15 min. Place in a mixing bowl and add all other ingredients. Mashed ingredients. You may use a blender or hand mixer.