BodyOpus: Reloaded Approved Meals I: No to Low Carb Focus

[dinoiii]

BodyOpus: Reloaded
“Approved” Meals I
Carbohydrate-Depletion (Induction) /
Carbohydrate-No to Low Phase FOCUS I

Author’s Note: Please refer to the original BodyOpus: Reloaded Article for background information found at the following address:
http://www.discountanabolics.com/forum/showthread.php?t=1708

Introduction

Next to my PCT: ACV series, BodyOpus: Reloaded has gained a lot of attention through various questions and the like. One of the more frequented questions I try and fend is ideas for various meal-planning that would surround various phases included in the program as it seems quite “complicated.” Namely, people are trying various versions of carbohydrate depletion meal-planning.

I hope to aid those attempting to follow this type of regime with some ideas that will make it a bit more easy to comply with it’s militant nature, as well as more palatable. In this part, we will visit some ideas that center on various salad and egg ideas as I take you on the first part of this journey through the kitchen of dinoiii.

[dinoiii]

SALADS

Carnivorous Salad

[clor=red]Ingredients:[/color]
- 1 (8 oz.) chunk Parmesan cheese, at room temp
- 1 lb. beef round steak or fillet mignon, partially frozen
- Fresh lemon juice (or leave this out if on no to low-carb days)
- Salt to taste
- Freshly-ground pepper to taste
- 2 bunches arugula, washed and trimmed
- 5 oz. olive oil

Directions:
1. With a vegetable peeler, shave the Parmesan into thin slices. (You will not use all the cheese but the slices come out better if you have a large chunk to hold. Allow 4 thin slices of Parmesan per serving.)
2. Using very sharp knife, cut beef into paper-thin slices. Arrange the slices, overlapping slightly, on four chilled plates. [Sprinkle with lemon – dependent upon carb-tallies for that day, a pinch of salt and pepper to taste.]
3. Arrange the arugula over the beef. Drizzle each serving with 2 tablespoons olive oil and scatter the cheese over the top. Serve immediately.

Yields: 8 servings
Specs – Per Serving:
Calories: 310
Carbohydrates: 3 grams (w/ lemon juice), < 1 grams (dependent upon Parmesan choice)
Protein: 18 grams
Fat: 25 grams

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Piglet Surprise

Ingredients:
- 1 lb. sliced smoked ham, such as Black Forest, cut into matchstick strips
- ½ cup Olive Oil
- ½ lb. sliced Gruyere cheese, cut into matchstick strips
- 4 heads Belgian Endive, julienned
- ¾ cups chopped fresh parsley
- 2½ tspns. Dijon mustard (grainy variety preferred)
- 2 teaspoons red- or white- wine vinegar
- 1 onion, cut into paper-thin slices (for less carbs, omit)
- ¼ tsp. salt
- ¼ tsp. fresh-ground black pepper

Directions:
1. Place the onion in small bowl, cover with cold water and let stand for 10 minutes. Drain the onion, rinse, and pat dry with paper towels.
2. Meanwhile, in a large glass or bowl, whisk together mustard, vinegar, salt, and pepper. Add the oil slowly, whisking.
3. To serve: Add the onion, ham cheese, endives, and parsley to the vinaigrette and toss.

Yields: 8 servings
Specs – Per Serving
Calories: 352
Carbohydrates: 4 grams (w/ onion), < 2 (w/o onion)
Protein: 19 grams
Fat: 29 grams

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Crustacean Delite

Ingredients:
- ½ cup plus 1 tbsp. olive oil
- 8 ozs. medium shrimp, shelled and deveined
- ¼ cup mint leaves, torn in half
- 1 lb. mesclun salad greens
- 2½ tbsps. Sherry vinegar
- Salt to taste
- Freshly ground pepper to taste
- 1 med. Onion, finely chopped
- ¼ tsp. ground cumin
- 3 tbsp. golden raisins (if allowing more CHOs)

Directions:
1. In small bowl, whisk 7½ tbsps. Olive oil with Sherry vinegar. Season with salt and pepper.
2. Heat the remaining 1½ tbsps. Olive oil in a large skillet. Add the onion and cook over medium heat, stirring until softened and just beginning to brown, about 7 minutes. Add the shrimp, mint, raisins (option), cumin, and a pinch each of salt and pepper and cook, stirring, until the shrimp are pink, about 7 minutes.
3. In a large bowl, toss the mesclun salad greens with the dressing and mound on 6 plates. Scatter the shrimp over the greens.

Yields: 6 servings
Specs – Per Serving
Calories: 236
Carbohydrates: 4 grams (w/ raisins and onion), < 1.5 grams (w/o both)
Protein: 9 grams
Fat: 21 grams

[dinoiii]

THE INCREDIBLE EDIBLE

Chicken Drop Omelet

Ingredients:
- softened butter for greasing the baking dish
- 6 eggs
- 2 tbsps. Butter
- 2 scallions, trimmed and chopped
- 1 cup loosely packed fresh cilantro leaves, chopped
- 1 cup loosely packed fresh Italian parsley leaves, chopped
- ¼ cup finely snipped fresh chives
- 1 tbsp. finely snipped fresh dill
- ¼ tsp. saffron threads, crumbled
- Salt to taste
- Freshly ground pepper to taste

For Serving:
- 1 small bunch young, tender watercress, rinsed, dried, and trimmed
- Basil Oil: ¼ cup loosely packed fresh basil, ½ cup olive oil, salt to taste, freshly ground pepper to taste. Combine ingredients in blender and season with salt and pepper. Puree until the oil is finely flecked with the basil. (14 grams fat per ½ cup)
- 6 tbsps. Plain yogurt (NOT out of the little cups!)

Directions:
1. Preheat oven to 350 degrees. Grease shallow 1½-quart baking dish with butter.
2. Lightly whisk the eggs in a large bowl and add the butter, scallions, herbs, saffrom, salt and pepper. Whisk until mixed. Pour the mixture into the prepared baking dish and bake until set but still very moist. 20-25 minutes.
3. Meanwhile, in a medium bowl, mix watercress with a drizzle of Basil Oil. Toss to coat.
4. To serve: cut the omelet into wedges and place a wedge on each serving dish. Garnish with watercress and serve with yogurt.

Yields: 3 servings
Specs – Per Serving
Calories: 400
Carbohydrates: 5 grams
Protein: 18 grams
Fat: 35 grams

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Eggs & Spice ‘N Everything Nice

Ingredients:
- 2 tbsps. Ground coriander
- 1 tsp. fennel seeds, ground
- ½ tsp. ground cumin
- ¼ tsp. turmeric
- ¼ tsp. cayenne pepper
- ¼ tsp. ground pepper
- ½ tsp. cinnamon
- ¼ tsp. ground cloves
- ½ tsp. ground cardamom
- 3 tbsps. Vegetable oil
- ½ tsp. mustard seeds
- 10 curry leaves or 2 bay leaves
- 1 dried red chile
- 2 medium onions, thin sliced
- 1 tsp. salt
- 1 cup chopped tomatoes
- ¼ cup canned unsweetened coconut milk
- 8 extra-large eggs, hard cooked and peeled

Directions:
1. In bowl, combine coriander, fennel, cumin, turmeric, cayenne, black pepper, cinnamon, cloves, and cardamom with 1/3 cup water to make a paste
2. In large non-stick skillet, warm the oil over medium high heat and add the mustard seeds. When they begin to pop, add the curry leaves and dried red chile and cover. After most of the seeds have popped, uncover, add the onions and cook, stirring occasionally, until softened and lightly browned, about 6 minutes.
3. Add the spice paste and salt and cook over medium heat for five minutes, adding a few tbsps. of water if the pan is dry. Add the tomatoes and ¾ cup of water and simmer over low heat, stirring occasionally, until the tomatoes are soft and the sauce is thick. Add the coconut milk and eggs, spooning the sauce over the eggs. Heat to simmering, cover and cook over low heat until the eggs are heated through. Serve at once.

Yields: 4 servings
Specs – Per Serving
Calories: 298
Carbohydrates: 8 grams
Protein: 15 grams
Fat: 24 grams

[dinoiii]

Until we enter the kitchen again

If you have alternative ideas BE VERY WARY OF LOW-CARB SPECS, there will be times to share those higher carb recipes for weekend carb loads, please share them below in either of the two categories listed above (Salads or different things you do with eggs outside of the ordinary). Next time, we will hit up appetizers, snacks, and GASP --- Desserts!

[Jswoll]

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