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 Low Carb Menu-Mailer Shopping List – Four Servings Volume 14, Week 16
PRODUCE
Romaine lettuce (4 large leaves)
[D1]
Garlic (9 cloves) [D2] [D3] [D4]
[D6]
Onion (1 large) [D6]
Red onion (2 tablespoons,
chopped) [D1]
Green onion (1/4 cup, chopped)
[D5]
Shallots (1/2 cup, sliced) [D4]
Leeks (2 large, chopped) [D2]
Parsnips (3 large, chopped) [D2]
Turnips (2 cups, halved) [D4]
**Additional [D1]
Mushrooms (2 cups, chopped)
[D6]
Broccoli (2 cups, florets) [D5]
Sun dried tomatoes (1/3 cup,
SHOPPING LIST:
chopped) [D3]
PROTEIN
Orange (2 tablespoons, juice and
Boneless skinless chicken
1 tablespoon, zest) [D5]
breasts (2 cups, cubed) [D1]
Lemon (4 tablespoons, juice) [D3]
1 (2 1/2-pounds) pork tenderloin [D4]
[D3]
Cilantro (3 tablespoons, chopped)
Pork chops, bone-in (4 large) [D6] [D1]
Ground beef (1 pound) [D2]
Thyme (4 teaspoons, chopped)
Ground turkey (1 pound) [D5]
[D2] [D6]
Shrimp, shelled and deveined (1
Rosemary (1/4 cup, chopped)
pound) [D4]
[D4]
Basil (1/2 cup, chopped) [D3]
CONDIMENTS
**Lettuce [D4]
Coconut oil [D1] [D2] [D4] [D5]
**Salad veggies [D4]
Olive oil [D3] **Additional [D1]
**Spinach [D2]
Honey [D1]
**Asparagus [D3]
Low sodium soy sauce [D5]
**Cauliflower [D3] [D5] [D6]
**Salad dressing [D4]
GLUTEN FREE
OTHER
**Greek yogurt [D1]
Aluminum foil [D3]
**Beef broth [D2] [D6]
**Soy sauce [D5]
MENU:
Day 1: Chicken Wraps with
Yogurt Curry Sauce, along with
Turnip fries
Day 2: Creamy Beef Soup, add a
big spinach salad on the side
Day 3: Asiago and Pesto Pork
Tenderloin, serve with steamed
asparagus and Faux-tay-toes
Day 4: Shrimp with Rosemary
Roasted Shallots and Turnips,
add a tossed green salad
Day 5: Orange Turkey Meatball
and Broccoli Stir Fry, serve with
a side of Cauli-rice
Day 6: Mushroom and Thyme
Pork Chops, along with Fauxtay-toes
CANNED GOODS
Low sodium beef broth (5 cups)
[D2] [D6]
SPICES
Sea salt (keep on hand)
Freshly ground black pepper
(keep on hand)
Curry powder [D1]
Garlic powder [D1] **Additional
[D1]
Cumin [D2]
Sesame seeds [D5]
DRY GOODS
Raisins (2 tablespoons) [D1]
Walnuts (1/4 cup, chopped) [D1]
Pine nuts (1/4 cup) [D3]
Arrowroot flour (1 tablespoon)
[D2]
Almond flour (3 tablespoons) [D5]
DAIRY/DAIRY CASE
Eggs (1 medium) [D5]
Whole milk (2 cups) [D2]
Greek yogurt, plain (1 cup) [D1]
Sour cream, full fat (1/4 cup)
[D6]
Asiago cheese (1/4 cup, shaved)
[D3]
**Butter [D3] [D6]
**Cream cheese [D3] [D6]
SHOPPING LIST LEGEND
** = Serving Suggestions
Purchase these ingredients if you are following our suggested side
dishes. Purchase the quantity to meet your family’s needs.
[D1] – [D6] = Day 1, Day 2, Day 3, etc…
Each recipe is assigned a day which corresponds to the shopping list.
This is handy if you need to alter any recipes or omit a certain recipe
from the menu.
Copyright © 2015 Leanne Ely All Rights Reserved. May be copied for individual personal use only.
If you’d like to share, please share our free menus available on the web at www.SavingDinner.com
Low Carb Menu-Mailer – Volume 14, Week 16
Chicken Wraps with Yogurt Curry Sauce
Day 1 - Serves 4
INGREDIENTS:
1 tablespoon coconut oil
2 cups cubed boneless, skinless chicken breasts
Sea salt and freshly ground black pepper to taste
1 cup plain Greek yogurt
1 teaspoon curry powder
1 teaspoon garlic powder
2 tablespoons raisins
1/4 cup chopped walnuts
1 tablespoon honey
3 tablespoons chopped cilantro
2 tablespoons chopped red onion
4 large romaine lettuce leaves
Prep Time: 10 minutes
Cook Time: 10 minutes
COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add
the chicken and salt and pepper to taste. Cook for 10 minutes, until chicken is cooked through. Allow
chicken to cool, then shred into bite sized pieces.
In a large bowl, mix the chicken and the next 8 ingredients (yogurt through onion) and season with sea
salt and freshly ground black pepper to taste.
On individual plates, lay out the lettuce leaves and scoop the chicken salad into the leaves. Serve
immediately.
SERVING SUGGESTION: Turnip fries (peel turnips and cut into “fries”; toss with olive oil and bake on
a cookie sheet in a preheated 375-degree oven, turning once, until tender; sprinkle salt, pepper and
garlic powder to taste).
GLUTEN FREE: Make sure Greek yogurt is gluten free.
NUTRITION: 237 Calories; 9g Fat; 29g Protein; 9g Carbohydrate; 1g Dietary Fiber; 66mg Cholesterol;
80mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 1 1/2 Fat.
Creamy Beef Soup
Day 2 - Serves 4
INGREDIENTS:
1
2
1
2
1
tablespoon coconut oil
teaspoons thyme, chopped
large leek, chopped
cloves garlic, minced
pound extra lean ground beef
3 cups low sodium beef broth
1 cup whole milk
1 tablespoon arrowroot flour
Sea salt and freshly ground black pepper to taste
1 tablespoon ground cumin
Prep Time: 10 minutes
Cook Time: 35 minutes
COOKING INSTRUCTIONS: In a large pot over medium heat, heat coconut oil. To the pot, add the
thyme, leeks and garlic and cook for 5 minutes. To the pot, add the ground beef and cook for 10
minutes, chopping up beef into small pieces with spoon.
To the beef, add the remaining ingredients (broth through cumin) and reduce heat to low. Cook soup
for 20 minutes, until beef is cooked through and vegetables are tender.
SERVING SUGGESTION: A big spinach salad.
GLUTEN FREE: Make sure beef broth is gluten free.
NUTRITION: 413 Calories; 24g Fat; 36g Protein; 14g Carbohydrate; 2g Dietary Fiber; 82mg
Cholesterol; 143mg Sodium. Exchanges: 1/2 Grain(Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 0 NonFat Milk; 3 Fat.
Copyright © 2015 Leanne Ely All Rights Reserved. May be copied for individual personal use only.
If you’d like to share, please share our free menus available on the web at www.SavingDinner.com
Low Carb Menu-Mailer – Volume 14, Week 16
Asiago and Pesto Pork Tenderloin
Day 3 - Serves 4
INGREDIENTS:
1/4 cup pine nuts
3 tablespoons olive oil
Sea salt and freshly ground black pepper to taste
3 cloves garlic
1/2 cup chopped basil
2 tablespoons lemon juice
1/3 cup chopped sun dried tomatoes
1/4 cup shaved asiago cheese
1 (2 - pound) pork tenderloin
Prep Time: 10 minutes
Cook Time: 20 to 30 minutes
COOKING INSTRUCTIONS: Preheat oven to 350 degrees.
In a food processor, pulse the first 7 ingredients (pine nuts through tomatoes), until a paste forms.
Pour pesto into a bowl and stir in cheese.
Using a sharp knife, butterfly the tenderloin down the middle. Pour the pesto mixture into the
tenderloin and close the pork up using toothpicks (inserted on either side of the opening). Place the
pork in a large baking dish and cover with aluminum foil. Place the baking dish in the oven and bake
for 20 to 30 minutes, until the internal temperature of the pork reaches 140 degrees.
Allow pork to cool, then slice and serve.
SERVING SUGGESTION: Steamed asparagus and faux-tay-toes (steam cauliflower till tender; drain;
mash with butter; cream cheese and salt and pepper until you get a mashed potatoes texture).
GLUTEN FREE: No changes necessary.
NUTRITION: 453 Calories; 24g Fat; 52g Protein; 5g Carbohydrate; 1g Dietary Fiber; 154mg
Cholesterol; 288mg Sodium. Exchanges: 0 Grain Starch); 7 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 3
Fat.
Shrimp with Rosemary Roasted Shallots and Turnips
Day 4 - Serves 4
INGREDIENTS:
2 cloves garlic, minced
2 cups halved turnips
1/2 cup sliced shallots
1 tablespoon coconut oil
Sea salt and freshly ground black pepper to taste
1 pound shelled and deveined shrimp
2 tablespoons lemon juice
1/4 cup chopped rosemary
Prep Time: 10 minutes
Cook Time: 15 minutes
COOKING INSTRUCTIONS: Preheat oven to 450 degrees.
In a large bowl, add all the ingredients (garlic through rosemary). Mix well and pour into a baking dish.
Bake for 15 minutes, until vegetables are brown on the edges and tender and the shrimp is pink. Serve
warm.
SERVING SUGGESTION: A tossed green salad (lettuce -not iceberg-, salad veggies and salad dressing).
GLUTEN FREE: No changes necessary.
NUTRITION: 188 Calories; 5g Fat; 24g Protein; 10g Carbohydrate; 1g Dietary Fiber; 173mg
Cholesterol; 215mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1 1/2 Vegetable; 0 Fruit; 1/2
Fat.
Copyright © 2015 Leanne Ely All Rights Reserved. May be copied for individual personal use only.
If you’d like to share, please share our free menus available on the web at www.SavingDinner.com
Low Carb Menu-Mailer – Volume 14, Week 16
Orange Turkey Meatball and Broccoli Stir Fry
Day 5 - Serves 4
INGREDIENTS:
1 pound ground turkey
3 tablespoons almond flour
1 medium egg
Sea salt and freshly ground black pepper to taste
1 tablespoon coconut oil
2 cups broccoli florets
1/4 cup low sodium soy sauce
2 teaspoons sesame seeds
1 tablespoon orange zest
2 tablespoons orange juice
1/4 cup chopped green onion
Prep Time: 15 minutes
Cook Time: 20 minutes
COOKING INSTRUCTIONS: In a large bowl, mix the first 4 ingredients (turkey through salt and
pepper). Form meat mixture into 2 tablespoon sized balls.
In a large skillet over medium heat, heat coconut oil. To the skillet, add the meatballs and brown for 2
minutes on each side. To the skillet, add the broccoli and turn heat down to low. Cover and cook for 10
minutes, until meatballs are no longer pink in the center and broccoli is bright green and tender.
In a medium bowl, mix the remaining ingredients (soy sauce through green onion) and pour over the
meatballs and broccoli. Stir and cook for 2 minutes, until heated through. Serve warm.
SERVING SUGGESTION: Cauli-rice (process cauliflower in a blender or food processor until it
resembles grains of rice; steam “rice” till tender; drain; salt and pepper to taste then fluff with a fork).
GLUTEN FREE: Make sure soy sauce is gluten free.
NUTRITION: 248 Calories; 15g Fat; 23g Protein; 6g Carbohydrate; 2g Dietary Fiber; 120mg
Cholesterol; 728mg Sodium. Exchanges: 0 Grain (Starch); 3 Lean Meat; 1 Vegetable; 0 Fruit; 1 Fat.
Mushroom and Thyme Pork Chops
Day 6 - Serves 4
INGREDIENTS:
4
1
2
2
large pork chops, bone-in
large onion, chopped
cloves garlic, minced
cups chopped mushrooms
2 cups low sodium beef broth
2 teaspoons chopped thyme
Sea salt and freshly ground black pepper to taste
1/4 cup full fat sour cream
Prep Time: 10 minutes
Cook Time: 6 to 8 hours
COOKING INSTRUCTIONS: In a large crock cooker, place the pork chops. Layer the onion, garlic and
mushrooms on top.
In a medium bowl, mix the broth, thyme and salt and pepper to taste and pour over the vegetables.
Cover and cook on LOW for 6 to 8 hours, until pork is falling off the bone.
Remove pork and stir in sour cream. Serve pork with a side of vegetables and drizzle sauce over the
top. Serve warm.
SERVING SUGGESTION: Faux-tay-toes (steam cauliflower till tender; drain; mash with butter, cream
cheese and salt and pepper to taste till you get a mashed potatoes texture).
GLUTEN FREE: Make sure beef broth is gluten free.
NUTRITION: 442 Calories; 26g Fat; 42g Protein; 9g Carbohydrate; 2g Dietary Fiber; 118mg
Cholesterol; 120mg Sodium. Exchanges: 0 Grain (Starch); 6 Lean Meat; 1 1/2 Vegetable; 0 Non-Fat
Milk; 2 Fat.
Copyright © 2015 Leanne Ely All Rights Reserved. May be copied for individual personal use only.
If you’d like to share, please share our free menus available on the web at www.SavingDinner.com
Low Carb Menu-Mailer – Volume 14, Week 16