90-DAY MAKE IT COUNT CHALLENGE Carl’s Daily Meal Plan Meal 1 + 1 banana + 1 tbsp almond butter 4 egg muffins * 3 slices bacon 3 eggs sauteed onions, mushrooms, peppers, & spinach + 1 scoop whey protein + 1 cup blueberries or strawberries + 1 cup chopped apple + 1 scoop powdered greens or 2 cups fresh greens + 80 oz water or almond milk + ice 3 eggs 4 oz smoked salmon PRESENTED BY & choose one of the following meals: protein and greens smoothie Meal 2 Meal 3 rotisserie chicken breast Bibb lettuce * use as lettuce wraps 1 can tuna 1 avocado meatballs* 1 apple oil + vinegar unlimited salad greens Meal 4 Meal 5 Recipe Key* breakfast casserole roast chicken + mushroom soup meatballs egg muffins · 1 cup yams, grated · 1 cup zucchini, grated · 1 cup bell pepper, diced · 1 cup bacon, cooked and diced · 1/2 cup cilantro · 2 tbsp paprika · 2 tbsp cumin · 10 eggs, scrambled *bake in quiche dish for 10 minutes at 350 degrees · 1 whole roaster chicken · 2 tbsp olive oil · rosemary + thyme, to taste · 2 tbsp grass-fed butter *rub chicken with oil and some thyme and rosemary. stuff with butter and additional seasoning. bake for one hour at 350 degrees, or until cooked to 165 degrees. · 2 lbs lean ground beef · 1/4 cup coconut oil · 1 egg · 1 bell pepper, diced · 6 green onions, diced · 2 tbsp coriander · 1/4 cup ketchup · salt + pepper, to taste *mix all ingredients in a large bowl. form into meatballs (about 12 total) and place on baking sheet. bake at 350 degrees until cooked to your preference. for soup: · 1 can coconut milk · 1/4 cup plain, non-fat Greek yogurt · 1/2 red onion, diced · 1 cup bacon, diced · 2 cup mushrooms, diced · 1/4 cup white wine · 1 tbsp butter · salt + pepper, to taste *cook bacon and red onions in a large skillet over medium heat. reduce with white wine and add butter. add coconut milk, Greek yogurt, mushrooms, and salt + pepper, and simmer. · 4 cloves garlic · 2 slivers fresh ginger root · 1 1/2 lbs chicken thighs, sliced · 1 bell pepper, chopped · 3 cups bok choy, chopped · 1 cup mushrooms, diced · 1 cup carrots, diced · 1 cup green onions, diced · 1/2 teaspoon fish sauce · 4 tbsp coconut aminos *cook chicken in fish sauce, coconut aminos, and coconut oil in a large skillet over medium heat. add garlic and ginger. cook thoroughly. add veggies and stir-fry until crisp-tender. serve over rice. · 2-3 lbs pork shoulder · 1 cup bone broth · 1 cup orange juice · 2 tsp liquid smoke · 1 tsp sea salt *add all pork to crockpot, pour in broth and juice, then add liquid smoke and salt. cook on high about 3-4 hours or on low about 6-8 hours. add extra bone broth if meat looks dry. · 12 eggs, scrambled · 1 bell pepper, diced · 6 mushrooms, diced · 6 stalks asparagus, diced · 1/2 lb. sausage meat *mix all ingredients and bake in muffin tins for 10 minutes at 350 degrees #1 #2 #3 #5 #1 #2 #3 #4 #5 #6 choose one of the following meals: choose one of the following meals: #1 #2 #3 #4 #5 #6 #1 #2 #3 choose one of the following meals: 1/2 breakfast casserole * 3 slices Canadian bacon #4 sauteed onions, mushrooms, and peppers + unlimited kale greens + 1/4 cup almonds + 1/4 cup cranberries + oil and vinegar + unlimited vegetables + unlimited salad greens + oil and vinegar chicken stir fry* crockpot pork shoulder* roast chicken + mushroom soup* salmon unlimited salad greens 1/4 cup almonds 1 apple meatballs* + 1 cup roasted cauliflower + 1 cup mashed potatoes + 1 cup rice chicken stir fry* + unlimited sauteed greens, carrots, celery, & onion + 1 cup corn or sliced cornbread crockpot pork shoulder* salmon 2 lean beef patties 1 sweet potato 1 sweet potato unlimited asparagus Bibb lettuce * use as lettuce wraps 1 apple or banana 1 tbsp almond butter 2 egg muffins* 1/4 cup nuts or trail mix 1/4 cup olives 2 egg muffins* chicken stir fry crockpot pork shoulder MEAL PORTIONS: PROTEIN = CLOSED FIST · CARBS = OPEN HAND · FAT = PALM