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Week of December 28th, 2019

Issue #37
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Hope you’re enjoying your holiday season! If you’ve overindulged, no worries – this week’s meal plan can help get you back on track. 

Meal Prep Lunch

BLT Lettuce Wraps

Calories: 336 | Fat: 32.7g | Net Carbs: 2g | Protein: 7.8g
Dinners for the Week

Spinach Artichoke Chicken Casserole

Calories: 493 | Fat: 35g | Net Carbs: 5g | Protein: 37g

Parmesan Dijon Pork Tenderloin with Veggie Spirals

Calories: 190 | Fat: 18g | Net Carbs: 3g | Protein: 22g

Mozzarella Stuffed Meatballs

Calories: 496 | Fat: 38g | Net Carbs: 0g | Protein: 35g

Shrimp Scampi

Calories: 330 | Fat: 19g | Net Carbs: 5g | Protein: 31g

Beef and Kale Skillet

Calories: 366 | Fat: 29.2g | Net Carbs: 5.7g | Protein: 19.7g
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Shopping List

USMetric
Meat/Seafood
16 whole
Bacon
4 cup
Chicken, cooked, shredded/chopped
2 1/2 lb
Ground beef
1 whole
Pork tenderloin
1 lb
Shrimp
Produce
2 cup
Carrots, spiralized
24 oz
Cauliflower, riced, fresh or frozen
3 cloves
Garlic, minced
3 tbsp
Garlic, minced
2 whole
Lemon
1/2 whole
Red bell pepper
1/2 cup
Red onion, diced
8 whole
Romaine/Iceburg/Butter Lettuce
4 whole
Tomato
4 cup
Tuscan kale
2 cup
Zucchini, spiralized
Dairy
1/3 cup
Butter
2 tbsp
Butter, salted
2/3 cup
Cheddar cheese, sharp, shredded
8 oz
Cream cheese
2 whole
Eggs
1/2 cup
Heavy cream
4 oz
Mozzarella
1 1/2 cup
Mozzarella, shredded
3 1/2 cup
Parmesan cheese, grated
2/3 cup
Sour cream
Canned Vegetables/Soups
14 oz
Artichoke hearts, canned
Frozen
9 oz
Spinach, frozen
Condiments/Spices
1/2 tsp
Chili powder
1/3 cup
Dijon mustard
1 1/2 tsp
Dried basil
1 tsp
Dried onion
1 1/2 tsp
Dried oregano
1 tbsp
Dried parsley
2 tsp
Dried thyme
2 tbsp
Extra virgin olive oil
3 tsp
Garlic powder
1 1/2 tsp
Ground cumin
2 tsp
Italian seasoning
4 tbsp
Mayo (keto-friendly)
5 tbsp
Olive oil
1 tsp
Onion powder
1 1/2 tsp
Oregano
2 tbsp
Sundried tomatoes