10-MINUTE MEALS Jonny Bowden, PhD, CNS Copyright © 2018 Metabolic Living This publication contains the opinions and ideas of the author. It is intended to provide helpful and informative materials on the subjects in the publications. It is sold with the understanding that the author and publisher are not engaged in rendering medical, health, psychological, or any other kind of personal professional services in the program. If the reader requires personal medical, health, or other assistance or advice, a competent professional should be consulted. The author and publisher specifically disclaim all responsibility for any liability, loss, or risk, personal or otherwise that is incurred as a consequence, directly or indirectly of the use and application of any of the contents of this program. 2 CONTENTS INTRODUCTION ...........................................................................................................................5 SHOPPING LISTS ..........................................................................................................................7 Shopping List: Days 1-7 .............................................................................................................................. 8 Shopping List: Days 8-14 .........................................................................................................................11 Shopping List: Days 15-22 ........................................................................................................................13 MEAL PLANS ..............................................................................................................................15 Meal Plans: Days 1-7 ................................................................................................................................16 Meal Plans: Days 8-14 ..............................................................................................................................17 Meal Plans: Days 15-22 ...........................................................................................................................18 BREAKFAST RECIPES ..................................................................................................................19 Apple Strudel Shake .................................................................................................................................22 Cherry Amaretto Shake ...........................................................................................................................22 Chocolate Cashew Crunch Shake ............................................................................................................23 Mojito Shake ............................................................................................................................................23 Any Style Eggs with Bacon .......................................................................................................................24 Breakfast Stack .........................................................................................................................................24 Jonny’s Eggs and Greens ..........................................................................................................................25 Jonny’s Poached Eggs and Turkey Sausage ............................................................................................25 Tri-Color Pepper Scramble with Bacon ...................................................................................................26 LUNCHES.....................................................................................................................................27 Buffalo Chicken Fingers ............................................................................................................................28 California Salad ........................................................................................................................................29 Chicken Salad Pepper Stuffers .................................................................................................................30 Easy Meat Roll Up ....................................................................................................................................31 Mediterranean Frittata ............................................................................................................................32 Pesto Chicken Salad ................................................................................................................................33 Roast Beef Wraps .....................................................................................................................................33 Roll Your Own Salad .................................................................................................................................34 Salad Nicoise ............................................................................................................................................36 Salmon Wraps ..........................................................................................................................................37 Southwestern Steak Salad .......................................................................................................................38 Spicy Chicken and Egg Salad ....................................................................................................................39 Tuna Artichoke Wraps .............................................................................................................................40 Turkey and Bacon Wraps .........................................................................................................................41 3 DINNERS .....................................................................................................................................42 Chicken Marsala .......................................................................................................................................43 Dijon Salmon Steaks ................................................................................................................................44 Chilled Shrimp Kebabs .............................................................................................................................45 Flavorful Flank Steak ................................................................................................................................45 Grilled Chicken Thighs in Tomato Sauce ................................................................................................46 Grilled Lamb Chops ..................................................................................................................................47 Halibut with Cilantro Pesto ......................................................................................................................48 10 Minute Chicken Soup..........................................................................................................................49 Easy Roasted Herb Chicken .....................................................................................................................49 Jonny’s Paleo Fajitas.................................................................................................................................50 Nut Crusted Salmon .................................................................................................................................50 Mouthwatering Meatloaf ........................................................................................................................51 Slow Cooker Pork Loin with Mustard and Rosemary .............................................................................52 Slow Cooker Pot Roast ............................................................................................................................52 Southwestern Steak Salad .......................................................................................................................53 Steak Dinner with Cauliflower Mash ......................................................................................................54 Turkey Chili ...............................................................................................................................................55 Veggie Sausage Hash ...............................................................................................................................56 VEGETABLE SIDES ......................................................................................................................57 Garlic Broccoli ..........................................................................................................................................58 Grilled Peppers and Onions .....................................................................................................................58 Hot Bacon Kale .........................................................................................................................................59 Lemony Asparagus ...................................................................................................................................59 Zucchini and Spinach with Brown Butter ................................................................................................60 CARB FEAST MEALS ...................................................................................................................61