Slow Carb Meal Plan - Living Spinal

30-Day Slow Carb
Meal Plan
All information in this guide has been gathered by LivingSpinal from

these sources below:
http://fourhourbody.com/
http://www.findingmyfitness.com/2012/04/28-days-of-slow-carb-meal-plans-just-for-you/
www.livingspinal.com 1
30-Day Slow Carb Meal Plan
& Weight Loss Guide

Table of Contents
Abstract 3
Rules to Follow 4
Slow Carb Meal Plan 7
30 days meal plan 9
Recipes 13
References 24
Introduction
The Slow-Carb Diet-Better Fat-Loss through Simplicity
It is possible to lose 20 pounds of body fat in 30 days by optimizing any of three factors:
exercise, diet, or a drug/supplement regimen. Twenty pounds for most people means
moving down at least two clothing sizes, whether that's going from a size 14 dress to a
size 10 or from an XXL shirt to a large. The waist and hips show an even more dramatic
reduction in circumference.
The Slow-Carb Diet-is the only diet besides the rather extreme Cyclical Ketogenic Diet
(CKD) that has produced veins across my abdomen, which is the last place to lose fat.
You may refer to them as slow-burning carbs, but they're also known as carbs with a low
glycemic index. These types of carbs are digested and absorbed -- burned -- more slowly
than carbs with a high glycemic index. Eating slow-burning carbs also keeps hunger away
and helps with blood sugar control. Slow-burning carbs tend to be higher in fiber, protein
or fat and include a variety of different fruits and vegetables, certain types of grains and
most legumes and dairy foods.
Slow-Burning Fruits
Slow-burning fruits have a glycemic index of 55 or less, which is true of all slow-burning
carbs. Examples include cherries, plums, grapefruit, apples, pears, grapes, oranges,
prunes, dried apricots, kiwi and peaches. Filling your diet with low-GI foods may help you
reach and maintain a healthy weight, says the Academy of Nutrition and Dietetics. And if
you have diabetes, slow-burning carbs may help you gain better control over your blood
sugar and lower both cholesterol and triglyceride levels.
Slow-Burning Vegetables
Peas, carrots, eggplant, cauliflower, broccoli, onions, lettuce, tomatoes, green beans and
red peppers are examples of slow-burning vegetables. Not only are these veggies a good
source of energy, but they are also low in calories and high in fiber, potassium, folate and
vitamins A and C. People who eat a diet rich in fruits and vegetables reduce their risk of
heart disease. These foods may also offer protection against certain types of cancer.
Healthy Grain Choices

In addition to grains such as rice, grain foods include bread, cereal, crackers and pastas.
Not all healthy grain choices, such as whole-grain oat cereal, are slow-burning carbs.
Those considered slow-burning carbs include oat bran, rolled oats, whole-grain
pumpernickel bread, whole-wheat bread, spaghetti, brown rice, pearled barley and
wheat tortillas. While spaghetti and other types of pastas are considered slow-burning,
cooking affects GI. Cook your pasta al dente to keep GI low.
Sustained Energy with Legumes
When looking to add more slow-burning carbs to your diet, you can't go wrong with
legumes, which include mature beans and peas. Kidney beans, butter beans, chickpeas,
black-eyed peas, navy beans, lentils and yellow split peas all make good choices. Improve
energy levels by adding these beans and peas to your salad, soup and whole-grain side
dishes. In addition to being healthy carbs, beans are a good source of protein, as well as
zinc and iron.
Make Healthy Dairy Choices

Both milk and yogurt are considered slow-burning carbs. While whole milk and full-fat yogurt
may be a good source of energy, they are also high in unhealthy saturated fat. So, when it comes
to dairy, you need to be mindful of your choices. Healthy slow-burning dairy foods include skim
milk and fat-free, sugar-free yogurt. And for those who don't drink cow's milk, soy milk is also a
slow-burning carb.
There are just ve simple rules to follow:

RULE 1: AVOID "WHITE" CARBOHYDRATES.
Avoid any carbohydrate that is, or can be, white. The following foods are prohibited,
except for within 30 minutes of nishing a resistance-training workout like those
described in the "From Geek to Freak" or "Occam's Protocol" chapters: all bread, rice
(including brown), cereal, potatoes, pasta, tortillas, and fried food with breading. If you
avoid eating the aforementioned foods and anything else white, you'll be safe.
Don't eat the white stuff unless you want to get fatter.
RULE 2: EAT THE SAME FEW MEALS OVER AND OVER AGAIN.
The most successful dieters, eat the same few meals over and over again for the fat-loss.
Proteins
- Egg whites with 12 whole eggs for avor (or, if organic, 25 whole eggs, including
yolks)
- Chicken breast or thigh
- Black beans
- Beef (preferably grass-fed)
- Pork
- Fish
Legumes
- Lentils (also called "dal" or "daal")

- Pinto beans
- Red beans
- Soybeans
Vegetables
- Spinach
- Mixed vegetables (including broccoli, cauliower, or any other cruciferous vegetables)
- Sauerkraut, kimchee (full explanation of these later in "Damage Control")
- Asparagus
- Peas
- Broccoli
- Green beans
Eat as much as you like of the above food items, but keep it simple. Pick three or four
meals and repeat them. Almost all restaurants can give you a salad or vegetables in place
of french fries, potatoes, or rice.
Surprisingly, I have found Mexican food (after swapping out rice for vegetables) to be one
of the cuisines most conducive to the Slow-Carb Diet. If you have to pay an extra $13 to
substitute at a restaurant, consider it your six-pack tax, the nominal fee you pay to be
lean. Most people who go on "low"-carbohydrate diets complain of low energy and quit
because they consume insufcient calories. A half-cup of rice is 300 calories, whereas a
half-cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that
you add legumes for caloric load.
Eating more frequently than four times per day might be helpful on higher-carb diets
prevent gorging, but it's not necessary with the ingredients we're using. Eating more
frequent meals also appear to have no enhancing effect on resting metabolic rate, despite
claims to the contrary.
Here are some of my meals that recur again and again:

Breakfast: Scrambled Egg ology, pourable egg whites with one whole egg, black beans,
and mixed vegetables warmed up or cooked in a microwave using containers.
Lunch: Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole.
Dinner: Grass-fed organic beef, lentils, and mixed vegetables.
Just remember: This diet is, rst and foremost, intended to be effective, not fun.
RULE 3: DON'T DRINK CALORIES.
Drink massive quantities of water and as much unsweetened tea, coffee (with no more
than two tablespoons of cream; I suggest using cinnamon instead), or other no-
calorie/low-calorie beverages as you like. Do not drink milk (including soy milk), normal
soft drinks, or fruit juice. Limit diet soft drinks to no more than 16 ounces per day if you
can, as the aspartame can stimulate weight gain.
I'm a wine fanatic and have one to two glasses of red wine almost every evening. It doesn't
appear to have any negative impact on my rate of fat-loss. Red wine is by no means
required for this diet to work, but it's 100% allowed (unlike white wines and beer, both
of which should be avoided). Up to two glasses of red per night, no more.
RULE 4: DON'T EAT FRUIT.
Humans don't need fruit six days a week, and they certainly don't need it year-round. The
only exceptions to the no-fruit rule are tomatoes and avocadoes, and the latter should be
eaten in moderation (no more than one cup or one meal per day). Otherwise, just say no
to fruit and its principal sugar, fructose, which is converted to glycerol phosphate more
efciently than almost all other carbohydrates. Glycerol phosphate p triglycerides (via
the liver) p fat storage. There are a few biochemical exceptions to this, but avoiding fruit
six days per week is the most reliable policy.
But what's this "six days a week" business? It's the seventh day that allows you, if you so
desire, to eat peach crepes and banana bread until you go into a coma.
RULE 5: TAKE ONE DAY OFF PER WEEK.
I recommend Sundays as your Dieters Gone Wild (DGW) day. I am allowed to eat
whatever I want on Sundays, and I go out of my way to eat ice cream, Snickers, Take 5,
and all of my other vices in excess. If I drank beer, I'd have a few pints of Paulaner Hefe-
Weizen.
I make myself a little sick each Sunday and don't want to look at any junk for the rest of
the week. Paradoxically, dramatically spiking caloric intake in this way once per week
increases fat-loss by ensuring that your metabolic rate (thyroid function and conversion
of T4 to T3, etc.) doesn't downshift from extended caloric restriction.
Eating pure crap can help you lose fat. Start the diet at least ve days before your
designated cheat day. If you choose Sundays, for example, I would suggest starting your
diet on a Monday.
All you need to remember is:

Rule 1: Avoid "white" carbohydrates (or anything that can be white).
Rule 2: Eat the same few meals over and over again.
Rule 3: Do not drink calories.
Rule 4: Do not eat fruit.
Rule 5: Take one day off per week and go nuts.
Slow Carb Meal Plan
Introducing the Slow-Carb Meal Planner
Meal planning is critical to success on any type of diet, but it takes time. You have to sit
down and actually think about what youre going to eat for an entire week, and then you
have to write up a shopping list. For busy people like you, its tough to take that time.
There are two other things people often are concerned with when on the slow-carb
diet:
They dont want to eat the same thing every day. It gets boring.
Theyre afraid to branch out, and because the food list in the book is so small they
think its too restrictive.
And now you dont have to worry about the time it takes to plan either. Here its all of
those things wrapped together, just for you.
Keeping it simple goes a long way
Its often said that one of the best ways to keep yourself on the plan you create is to make
it as easy as possible to do so. The less you have to think about things like exercise and
food, the more likely it is that youll actually do what you say you will.
In following that precept, these plans dont have 28 different meals. Itll be far easier for
you to do some extra preparing when you do cook (especially if you have a busy lifestyle)
than it would to prepare a different meal every single time you eat. Ive checked out
several meal plans, and the fact is I found it hard to follow them because I was always
having to make something new.
The idea here was to create a plan youd actually follow.
That said, these meal plans arent boring. I love to eat delicious food, so I always try to
tantalize my taste buds. The plan also is right in line with Rule #2.
You can modify for your own lifeway
If you follow paleo, youll still be able to use most of these ideas. The basis for the majority
of the meals are proteins and vegetables. You can omit the legumes if there are some in
the meal.
Conversely, some of the meals dont have legumes in them. Ive found that lowering
legume intake helped more with fat loss, but from what I hear, your mileage may vary.
Feel free to incorporate more legumes if you want to.
And now, the meal plans:
These plans will get you through 30 days, so feel free to adjust accordingly!
Day 1
Breakfast: Slow-carb breakfast casserole
Lunch: Hamburgers wrapped in lettuce, raw veggie plate, 5 bean salad
Dinner: Slow-cooker pork loin, vegetables
Day 2
Breakfast: Breakfast casserole
Lunch: Pork loin leftovers
Dinner: Grilled fish, steamed veggies, and lima beans
Day 3
Breakfast: Breakfast casserole
Lunch: Fish and veggie leftovers
Dinner: Poached egg over chorizo, all over sauteed red peppers and onions.
Day 4
Breakfast: Omelet of eggs, lentils, spinach, and bacon
Lunch: Tuna salad lettuce wraps with chimichurri
Dinner: Halibut macadamia with roasted asparagus
Day 5
Breakfast: Omelet of eggs, lentils, spinach, and bacon
Lunch: Burrito bowl grilled protein of choice, grilled onions & peppers, black beans,
diced tomatoes, salsa, guacamole
Dinner: Slow-carb pizza
Day 6
Breakfast: Breakfast burrito
Lunch: London broil (on the grill!), spinach-leaf salad
Dinner: Orange chicken stir fry with peppers, onions, carrots, and broccoli
Day 7
Breakfast: Egg cupcakes
Lunch: Chipotle meatballs with guacamole, salad
Dinner: Slow carb shepherds pie
Day 8
Lunch: Shepherds pie leftover
Dinner: Baked salmon, lentils, and steamed broccoli
Day 9
Breakfast: Ham and kale frittata
Lunch: Big salad: fajita steak salad (steak, peppers, onions, spinach leaves, and whatever
else you want)
Dinner: Beef roast with onions, carrots, and parsnips. Side of lentils
Day 10
Breakfast: Ham and kale frittata
Lunch: Roast leftovers
Dinner: Butter chicken with chickpeas and spinach
Day 11
Breakfast: Quick omelette (eggs, bacon, lentils, spinach or kale)
Lunch: Tuna and spinach salad (load it up with veggies!)
Dinner: Pork chops, red beans and garlic, green beans
Day 12
Breakfast: Coconut milk and curry fritata
Lunch: My Smokey, zesty, irresistible chili
Dinner: London broil, steamed broccoli, lentil stew
Day 13
Breakfast: breakfast casserole
Lunch: London broil leftovers, spinach leaf salad (any veggies you want) with an
oil/vinegar dressing
Dinner: Beef burgundy, asparagus, cauliflower mash
Day 14
Lunch: Fajita salad w/ guac and black beans (cook up the peppers and onions)
Dinner: Fish, steamed veggies
Day 15
Lunch: Fish and veggie leftovers (wrap them in lettuce, like a taco!)
Dinner: Rotisserie Chicken, side of spiced cauliflower and carrots.
Day 16
Lunch: Leftover chicken, pulled, in a salad with red beans
Dinner: Slow-carb crab cake patties over wilted spinach leaves
Day 17
Breakfast: eggs, lentils, spinach, bacon omelet
Lunch: Burrito bowl
Dinner: Pork loin, broccoli, and lentils
Day 18
Breakfast: Sausage, kale, mushrooms, onions, peppers, in the form of a fritata
Lunch: Pork dinner leftovers
Dinner: Slow-carb Beef and Lentil Soup
Day 19
Breakfast: Eggs, lentils, bacon, spinach omelet
Lunch: Soup leftovers
Dinner: Thai chicken over shredded cauliflower
Day 20
Lunch: Thai chicken leftovers
Dinner: Tilapia fillet with summer squash
Day 21
Lunch: Turkey, ham, olives, sauteed onions and peppers, in a lettuce wrap
Dinner: a Evers awesome Pan de carne (that means a really great meat loaf)
Day 22
Lunch: meat loaf leftovers
Dinner: Ginger pork stir fry (the recipe says beef, but you can use pork)
Day 23
Lunch: stir fry leftover
Dinner: Crabcakes; roasted carrots, onions, and asparagus
Day 24
Lunch: Hamburgers burger, ham, 1 egg, onion, tomato, homemade mayo, in a lettuce
bun
Dinner: Chili
Day 25
Lunch: London broil (on the grill!), spinach-leaf salad
Dinner: Orange chicken stir fry with peppers, onions, carrots, and broccoli
Day 26
Lunch: Chipotle meatballs with guacamole, salad
Dinner: Slow carb shepherds pie
Recipes
Slow-Carb Breakfast Casserole
Ingredients
2 cups white beans, mashed

8-10 eggs, beaten
a few splashes of lite coconut milk
1/2 each: onion, green pepper, red pepper; sliced
5 or 6 portabellini mushrooms, sliced
1 cup cooked spinach
1/2 lb sausage, cooked and fat removed
Some shakes of sage, thyme, garlic salt, pepper, oregano
Directions
1. Preheat your oven to 375 F

2. Add about 1 tbsp EVOO to a hot pan and dump in the beans with some garlic salt
and other spices (your taste). Cook for a minute, stirring, and mash well with a
wooden spoon.
3. Spread the beans in a greased (cooking spray works well) 9x13in baking dish.
Place uncovered in the oven while you prepare the rest (about 5-8 minutes).
4. Saute the peppers, onions, spinach, and mushrooms in a skillet until hot but still a
bit crisp
5. Whisk your eggs in a bowl and add the coconut milk and some herbs and spices,
blending well.
6. Throw the sausage and veggies into the baking dish, over the slightly-cooked
beans. Pour the eggs on top of it all.
7. Cover with aluminum foil and bake for about 40 minutes.
8. Remove the aluminum foil and cook for another 10 minutes to crisp any bits of
veggies that are not covered with eggs.
9. Let it sit for a couple minutes to give the casserole a chance to settle, cut up, and
enjoy!
Slow Cooker Pork Loin and Vegetables
Ingredients
2 lb pork loin roast

1 8oz can of tomato sauce
1/2 Cup of beef broth
2 Cups of Normandy blend vegetables (frozen kind has carrots, cauliflower,
zucchini, yellow squash, broccoli)
salt/pepper (to taste)
your favorite seasoning blend (I use adobo and a pork rub)
olive oil
Directions
This can be set up the night before and turned on in the morning.
Drizzle olive oil on the pork loin roast and season. In a medium hot skillet brown the
roast on all sides.
Once roast is browned transfer to crock pot and add tomato sauce, beef broth, vegetables.
Mix up and turn on High for 4-5 hours or Low for 8-10 hours. (I cooked ours just over 4
hours)
When ready shred pork loin, season with a little salt/pepper (if needed) and vegetables.
The broth/sauce is delicious it reminds me of a fresh vegetable soup. Add a salad and
your beans if going 4HB-style. Alternatively you could add beans to the crock pot, this
would help thicken the sauce up.
Halibut macadamia with roasted asparagus

Ingredients
1.5 lbs fresh Halibut filets

1 Cup Toasted & Chopped Macadamia Nuts
2 Tablespoons Fresh Parsley
Teaspoon Fresh Ground Black Pepper
Teaspoon Sea Salt (optional)
Grated Orange Zest (from about of an orange)
1 Teaspoon Olive Oil
1 Tablespoon unsweetened Almond or Coconut Milk
2 Egg Whites
Orange slices, for garnish
Instructions
Preheat oven to 350.
Toast Macadamia nuts for approximately 10 minutes on an ungreased baking sheet.
Watch them to make sure they dont burn. When done, allow the nuts to cool completely
before chopping them (food processors work great for this!)
Lightly grease a baking dish with Olive Oil.
In a medium, shallow bowl, beat egg whites with the almond or coconut milk (I used
coconut milk).
Blend the cooled, toasted macadamia nuts in a food processor and then add the parsley,
sea salt, pepper, and orange zest.
One at a time, place halibut filets in egg mixture, and coat on both sides, then press the
halibut in the nut mixture, and cover all over.
Once the halibut filets are coated in the egg & nut mixture, place them in the baking pan.
Bake for 15+ minutes or longer until temp reaches 130-135. Test a piece with a fork to
make sure the texture of the fish is flaky and pulls apart.
Serve with your favourite veggies, and garnish with the orange slices!
Roast some of your favourite veggies! I think asparagus is the most elegant-looking green
Breakfast Burrito
Ingredients
4 eggs, whites and yolks separated

1/2 onion, finely chopped
1 to 2 tomatoes, finely chopped
1/4 cup canned diced green chiles
1 red pepper, cut into strips
1/4 cup finely chopped cilantro
1/2 cup cooked meat (try sliced steak, ground beef, or shredded chicken)
1 avocado, cut into wedges or small chunks
hot sauce or salsa on the side
Direction
Whisk the egg whites
Warm a lightly oiled 10-inch skillet. Pour half of the egg whites in the pan, swirling the
pan around so the whites spread thinly and evenly. After about 30 seconds, put a lid on
the pan and cook 1 minute more. Use a rubber spatula to loosen and slide the egg white
tortilla onto a plate. Repeat once more with the remaining egg whites.
In the same pan, saut onions with oil for one minute then add tomato, green chiles, red
pepper, cilantro, and meat.
Whisk egg yolks and pour into the pan, mixing into a scramble with the other ingredients.
Add avocado at the very end, then spoon half of filling onto each egg white. Roll the egg
whites up into burritos and serve with hot sauce or salsa.
Chipotle meatballs with guacamole

Ingredients
1 lb ground meat (we used beef)

1/4 c almond flour
2 eggs
1 T chipotle adobo sauce
1 t dried oregano
1 t onion powder
1 t garlic powder
salt
For the Sauce
1 c chicken stock
15 oz can tomato sauce
1-2 finely diced chipotle peppers in adobo sauce or you could use just sauce
2 t dried oregano
2 t onion powder
1 t garlic powder
salt
For the Guacamole
2 avocados
1 lemon or lime, juiced
1 t chili garlic sauce
salt
Method
Preheat the oven to 400F.
In a large bowl, whisk together the eggs, almond flour, and herbs/spices. Add the ground
meat and mix with your hands until combined. Form the mixture into balls and place in
an oven safe dish. Bake until browned, about 15 minutes.
For the sauce
While the meatballs are browning, add the tomato sauce ingredients to a sauce pot. Let is
simmer until the meatballs are done.
For the guacamole
Place all the ingredients into a bowl and smash with a fork until a chunky/creamy
consistency has developed
Ham and Kale Frittata

Ingredients
1/2 green pepper, chopped

1/4 onion, chopped
1/2 jalapeo pepper, chopped
1/4 c diced ham
1 c packed kale (you need a lot because it cooks down a lot)
3 eggs, beaten
Directions
Put your onions and peppers in your pan and saute until they start to soften. Then
add the ham to heat (note: if you use sausage or bacon, cook them first in this pan
and drain out most of the fat before adding the veg).
Once thats all heating and happy, toss in your kale. Add garlic salt if youd like
some.
When the kale cooks down, add the eggs and cover.
Turn your broiler on high to get it going.
Let the eggs cook until the edge is golden.
Remove from the stove and put under the broiler until browning on top, or about
a minute or two. You will need to keep an eye on it.
Slow-carb Beef and Lentil Soup
Ingredients
2 tablespoons olive oil

1 1/2 pounds boneless beef chuck, cut into 1-inch cubes
Salt and freshly ground black pepper
3 large celery stalks, chopped
2 large carrots, peeled and choppedx
1 large onion, chopped
6 garlic cloves, chopped
1 1/2 teaspoons chopped fresh rosemary leaves
1 1/2 teaspoons dried oregano
6 (14-ounce) cans beef broth
1 (28-ounce) can diced tomatoes in juice
2 cups (about 11 ounces) lentils, rinsed
1/3 cup chopped fresh Italian parsley leaves
Directions
1. Heat the oil in heavy large pot over medium-high heat. Sprinkle the beef with salt and
pepper. Add half of the beef and cook until brown, about 8 minutes. Using a slotted spoon,
transfer the beef to a bowl. Repeat with the remaining beef.
2. Add the celery, carrots, onion, garlic, rosemary, and oregano to the pot. Saute until the
onions are translucent, about 8 minutes.
3. Return the beef and any accumulated juices from the bowl to the pot. Add the broth
and tomatoes with their juice. Bring the soup to a boil. Reduce the heat to medium-low.
Cover and simmer until the meat is just tender, stirring occasionally, about 1 hour.
4. Add the lentils. Cover and continue simmering until the lentils are tender, about 60
minutes. Stir in the parsley. Season the soup, to taste, with salt and pepper. Ladle the soup
into bowls and serve.
Thai chicken over shredded cauliflower
Ingredients
1 chicken breast, sliced

4 cloves garlic, finely chopped
bit of olive oil
1/2 red onion, sliced thick
1/2 red pepper, sliced thick
1/4 c unsweetened coconut milk
1 tbsp Thai red chili sauce
few sprigs of cilantro, chopped
1-2 c grated cauliflower
Directions
In a skillet over med-high heat with oil, stir fry chicken and garlic until chicken is
browned. Remove the chicken (leave the garlic)
Add onions and stir fry a bit, then add the peppers (you dont want either of them too raw
nor too undercooked). On the side, combine the coconut milk with the chili sauce
At the very end, toss the cilantro into your vegetables to pull out that flavor and turn down
the heat.
Add the chicken, stir fry for a few seconds, and then put all of that on a plate and pour
over it the coconut chili sauce you made.
Now add your cauliflower rice to the pan with a *little bit* of water and cover. This will
sort of steam it. Itll cook for about 2-3 minutes before its soft.
Once your rice is done, put that on your plate too and enjoy!
Orange Chicken Stir Fry
Ingredients
1 chicken breast
half of each green and yellow summer squash, sliced (thats what I had in the
house. You can use any veggies you want)
one or two stalks of celery, chopped
one to three green onions, chopped
a cup or two of mung bean sprouts (optoinal not paleo-friendly)
one egg
1 tbsp minced garlic
1/2 tbsp minced ginger
1/2 tbsp crushed red pepper (adjust to your spice tolerance)
1/2 tsp orange zest
enough EVOO to cook with
1 tbsp soy sauce
Directions
In a tad of EVOO, cook the garlic, ginger, and red pepper until the oil is hot.
Stir fry chicken in the oil until cooked (not too done though).
Add the summer squash and celery and cook until they start to get tender.
Add green onions and orange zest to the mix.
Make a hole in the center of the pan and drop in the egg. With your spatula, begin to
scramble the egg as it cooks. After its mostly cooked, mix it in with the rest of the
ingredients.
Put the chicken and veg in a bowl to the side, and squirt in some soy sauce to pick up the
flavor in the empty pan.
Toss the bean sprouts and the soy sauce together. Cook until warm (dont want to let
them get too tender).
Add your beans to a plate, and top with the chicken and veggies.
Some tips
To mince my garlic and ginger, I use a food processor. I chop them up very roughly and
then buzz them with the processor. It could just be in my head, but it seems to open up
and blend the flavors more.
If you dont have an orange zester, its easy enough to use a steak knife and sort of drag
the blade across the orange. Youll see tiny pieces of zest sticking to the knife. Thats what
goes into the pan. Youll notice that with the zest you still get the flavor of the orange
without the sugar in the juice thats usually used in an already sugary sauce.
Ginger Pork Stir Fry

Ingredients
2 tablespoons cornstarch
1 cup beef broth
3 tablespoons soy sauce
1 tablespoon sugar
1-1/2 teaspoons ground ginger
1/2 teaspoon garlic powder
1/2 teaspoon crushed red pepper flakes
1 pork tenderloin (1 pound), cut into 2-inch strips
2 tablespoons canola oil, divided
1 package (16 ounces) frozen sugar snap stir-fry vegetable blend, thawed
Hot cooked rice
Minced fresh cilantro, optional
Directions
In a small bowl, combine cornstarch and broth until smooth. Stir in the soy sauce, sugar,
ginger, garlic powder and pepper flakes; set aside.
In a wok or large skillet, stir-fry pork in 1 tablespoon oil until juices run clear. Remove
and keep warm. In the same pan, stir-fry vegetables in remaining oil until crisp-tender.
Stir broth mixture and add to the vegetables. Bring to a boil; cook and stir for 1 minute or
until thickened. Return pork to the pan; heat through. Serve with rice and, if desired,
sprinkle with cilantro. Yield: 4 servings.
a Evers awesome Pan de carne
Ingredients
2 lbs ground beef (the leaner the better)

1 tbsp EVOO
pinch or two of nutmeg
1/2 onion finely chopped
2 tbsp chopped parsley
3 cloves of garlic, minced (interesting: they say teeth of garlic in Spanish)
1 egg
4 or so slices of bacon cut up into small pieces
salt and pepper
Optional:
2 carrots, shredded
1 pepper, sliced
2 or 3 hard-boiled eggs
Directions
Mix all of the ingredients except the optional ones in a bowl and mix well. Use your hands
its fun!
On a sheet of aluminum foil, spread out the meat mixture (youre going to roll it in a
second)
Lay out in the middle your shredded carrots, peppers, and hard-boiled eggs. a Ever
leaves them whole, but you can also slice the eggs and lay that out.
Roll the meat up, joining the ends and the seam so it looks like a log. The foil will help you.
Use the foil to keep it closed for cooking.
Cook at 350 for 45 mins to an hour. At 40 mins, open the foil a bit to check.
Make time for it. Just get it done. Nobody ever got strong or
got in shape by thinking about it. They did it.
- Jim Wendler
References
This meal plan guide is a part of Four-Hour Body slow carb diet plan, created by Tim Ferris who,
is an American author, entrepreneur, public speaker and founder of online nutritional
supplements company. [Page No 3 to 6]
http://fourhourbody.com/
This 30 Day Slow Carb meal plan is a part of Finding my Fitness - Slow Carb meal plan created
by Jason who is a [Page No 8 to 23]
http://www.findingmyfitness.com/2012/04/28-days-of-slow-carb-meal-plans-just-for-you/
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Slow Carb Meal Plan - Living Spinal

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30-Day Slow Carb

All information in this guide has been gathered by LivingSpinal from

& Weight Loss Guide

Healthy Grain Choices

Make Healthy Dairy Choices

There are just ve simple rules to follow:

- Lentils (also called "dal" or "daal")

Here are some of my meals that recur again and again:

Dinner: Grass-fed organic beef, lentils, and mixed vegetables.

RULE 4: DON'T EAT FRUIT.

RULE 5: TAKE ONE DAY OFF PER WEEK.

All you need to remember is:

Keeping it simple goes a long way

The idea here was to create a plan youd actually follow.

You can modify for your own lifeway

And now, the meal plans:

Breakfast: Slow-carb breakfast casserole

Lunch: Hamburgers wrapped in lettuce, raw veggie plate, 5 bean salad

Dinner: Slow-cooker pork loin, vegetables

Breakfast: Breakfast casserole

Lunch: Pork loin leftovers

Dinner: Grilled fish, steamed veggies, and lima beans

Breakfast: Breakfast casserole

Lunch: Fish and veggie leftovers

Breakfast: Omelet of eggs, lentils, spinach, and bacon

Lunch: Tuna salad lettuce wraps with chimichurri

Dinner: Halibut macadamia with roasted asparagus

Breakfast: Omelet of eggs, lentils, spinach, and bacon

Dinner: Slow-carb pizza

Breakfast: Breakfast burrito

Lunch: London broil (on the grill!), spinach-leaf salad

Breakfast: Egg cupcakes

Lunch: Chipotle meatballs with guacamole, salad

Dinner: Slow carb shepherds pie

Breakfast: Egg cupcakes

Lunch: Shepherds pie leftover

Dinner: Baked salmon, lentils, and steamed broccoli

Breakfast: Ham and kale frittata

Breakfast: Ham and kale frittata

Lunch: Roast leftovers

Dinner: Butter chicken with chickpeas and spinach

Breakfast: Quick omelette (eggs, bacon, lentils, spinach or kale)

Lunch: Tuna and spinach salad (load it up with veggies!)

Dinner: Pork chops, red beans and garlic, green beans

Breakfast: Coconut milk and curry fritata

Lunch: My Smokey, zesty, irresistible chili

Dinner: London broil, steamed broccoli, lentil stew

Breakfast: breakfast casserole

Dinner: Beef burgundy, asparagus, cauliflower mash

Breakfast: breakfast casserole

Breakfast: breakfast casserole

Dinner: Rotisserie Chicken, side of spiced cauliflower and carrots.

Breakfast: breakfast casserole

Lunch: Leftover chicken, pulled, in a salad with red beans

Dinner: Slow-carb crab cake patties over wilted spinach leaves

Breakfast: eggs, lentils, spinach, bacon omelet

Lunch: Burrito bowl

Dinner: Pork loin, broccoli, and lentils

Breakfast: Sausage, kale, mushrooms, onions, peppers, in the form of a fritata