Life Lesson Quotes

If you’ve struggled making an important change in your life, or several needed changes as I have, you’ve learned at some point that planning and preparing for adversity is required.  I fought this truth for over a decade, sabotaging my efforts many times.  It’s very uncomfortable to do things we aren’t well versed in, far easier and momentarily comfortable to cope with discomfort and stress as we always have.  The meal planner is a prime example of how we resist change and derail our progress creating a lean, strong, healthy body.

Using a meal planner is quite simple though, especially now with the web providing us endless options for recipes to try and tweak as needed for our personal optimized nutrition plan;

1. Find recipes
2. list ingredients
3. Buy or check to make sure we have everything
4. Set aside an hour each Sunday (or if on an alternative work schedule whatever time frame is most open) and batch cook for a few days!

Meal Planner

Chicken Avocado Casserole

This original recipe comes from Cave Man Keto.  The fat/protein ratio was even, I generally keep protein higher though unless it’s more of a overeat refeed day.  I cooked 1/2 the cheese initially and kept the rest and the sour cream on the side to maintain higher protein.  Chicken breasts could also be used, but I would use the moistest chicken breast recipe to keep them from drying out!

Ingredients

8 Boneless Chicken Thighs, cooked
4 Small Avocados
1 Medium Onion
1 Medium Pepper
8 Oz. Sour Cream (serve on the side, use minimally)
8 Oz. Cheddar Cheese (goat cheese if cow milk ain’t the best for you)
1 Tbsp Frank’s Red Hot
Salt & Pepper
Salsa
Green Onions

Instructions

Preheat oven to 350 F.

Start by cooking the chicken thighs, bake at 350 for 1.5 hours covered with some water or cube and pan fry until juices are clear.

Cut avocados in half, and slice into thin strips.

Grease a baking dish and line the bottom with avocado slices, leftovers kept on the side.

Cut the peppers and onions into strips and pan fry until caramelized.

Shred the chicken in a large bowl.

Add remaining ingredients, including any extra avocado, and mix.

Spoon mixture over the avocado slices.

Sprinkle 1/2 cheese or less.

Bake for 20 minutes.

Serve with desired amount of green onions and salsa.

DOWNLOADABLE PDF

KETO GROCERY LIST

8 Boneless Chicken Thighs, cooked
4 Small Avocados
1 Medium Onion
1 Medium Pepper
8 Oz. Sour Cream (serve on the side, use minimally)
8 Oz. Cheddar Cheese (goat cheese if cow milk ain’t the best for you)
1 Tbsp Frank’s Red Hot

DOWNLOADABLE PDF