DrKareem Meal Plan and Recipe (2024)

An Egg

Heuvos Rancheros
(Servings 2-4)

Directions

1. Melt butter in skillet over medium heat and fry eggs side up or over easy in grass fed butter.
2. In another small pan, add beans and green chilies and heat up until warm.
3. Layer tortilla, beans, and eggs; top with a sprinkle of grated cheese if desired, and a big spoonful of salsa, a few slices of avocado and a generous amount of chopped cilantro.

Veggie Egg Scramble
(Servings 2-4)

Directions

1. In a skillet: brown onions, and other veggies in coconut oil or grass fed butter
2. Add equal amounts of turmeric and chili powder
3. Stir in a diced tomato and just heat through - don't let the tomato cook very long or it turns to mush.
4. Turn down the heat, and toss eggs into the pan and stir it around for a minute or two to let the eggs cook with the veggies.

Dutch Baby
(Servings 4-6)

Directions

Heat oven to 425 F.

1. Place butter in 10-12" oven safe skillet or frying pan
2. Place pan in hot oven to melt butter, 5-7 minutes (I use an iron skillet for this)

While butter is melting in pan in the oven, mix up the batter.

In a blender,

3. add eggs and blend for 1 minute
4. Add some flour and milk, blending as you go
5. Add a small bit of vanilla and pinch of salt (optional)
6. Blend for another minute or two (on high)
7. Remove HOT pan from the oven and pour in the batter
8. Bake in oven for 16-20 minutes, until golden brown
9. Remove from the oven
10. Squeeze fresh lemon over it, sprinkle with cinnamon

Mini Quiche Eggs
(12 Servings)

Directions

Heat oven to 350 degrees F.

1. Spray muffin pan with cooking spray
2. Thaw and drain the spinach (Wring out the spinach to remove excess liquid)
3. Mix all ingredients in with beaten eggs
4. Pour into muffin cups
5. Bake in 350 degrees oven for 20 minutes, or when a knife inserted comes out clean.
6. Great topped with fresh salsa and avocados (optional)

Coconut Flour Pancakes
(Servings 2-4)

Directions

1. Mix all ingredients and let them sit for five minutes
2. Add additional coconut oil or butter to a pan and heat (over medium)
3. Pour about a ¼ cup of batter for each pancake, allow each side to brown before flipping.

Liquid Base

• Coconut water, or coconut milk
• Raw dairy whole milk
• Small amount of juice, preferably fresh if possible
• Almond milk, hemp milk
• Sparkling water, or mineral water

Veggies

Cucumber - has lots of great health benefits, is a natural diuretic (get rid of excess water in body) and has a mild flavor that blends with most everything.

Protein

• Cold processed, grass fed whey
• Hemp protein (make sure no artificial sweeteners, or artificial additives)
• Fresh, organic, free range, raw egg - washed and clean, no cracks in shell
• Walnuts, almonds, pecans, or peanuts for protein and fat
• Peanut butter or nut butters for healthy fats and protein as well

Fat

• Unprocessed extra virgin coconut oil is my favorite. Its fat burning and health benefits are amazing
• Ground flax seeds or flax seeds are a good source of omega 3 fatty acids and fiber
• Coconut milk (full fat kind) adds a nutty sweetness plus fat burning, energy boosting nutrition
• Avocados add a thick, creamy taste to smoothies and their mild flavor blends in well with most any ingredients. And chick full of healthy monounsaturated fats, vitamins and antioxidants.

This is my 'Go To' lunch: Huge salad of baby greens, tomato, cucumber, avocado, tomato, red peppers, mushrooms, green or red onion, etc. with 2 hard-boiled eggs, sliced turkey, chicken, or salmon (any meat leftovers from dinner work great here). Dressing: 1 Tablespoon olive oil and balsamic vinegar, minced garlic, and fresh or dried herbs (basil, oregano, sage, thyme).

Egg salad-Two or three hardboiled eggs, 1 Tbsp. (homemade) mayo or virgin olive oil, mustard, salt, pepper. Serve on a bed of fresh Swiss Chard or organic baby spinach.

Sandwich with ONE slice gluten free whole grain or Ezekial bread or toast, 2 slices natural turkey, lettuce, tomato, red onion, avocado. Smash up avocado on bread, stack with turkey, tomato, red onion, and top with lettuce and a few fresh basil leaves.

Lettuce wraps-Roll two or three slices of natural (no nitrates/no nitrites) deli turkey or beef with slices of avocado, red onion, tomato, shredded carrots or any other bright veggie in a large leaf of Boston, bibb, or leaf lettuce.

Store-roasted chicken (great for leftovers, lunches and snacks!), tossed salad or steamed Brussels sprouts, broccoli and carrots. Serve veggies topped with some butter, and a squeeze of fresh lemon juice.

Sockeye salmon salad
(Servings 2-4)

Directions

1. Drain Salmon and discard skin and any bones (if desired)
2. Combine ingredients in a medium bowl, add salmon and stir gently to combine.
3. Lay out lettuce leaves and place a scoop of salmon salad on each leaf

Mike's Healthy Grilled
Sardine Melt

Directions

1. Stack the cheese, sardines, egg and basil on the bread (with outsides brushed with extra virgin olive oil butter)
2. Grill this sandwich just like a grilled cheese sandwich
3. Add arugula and fresh tomato when finished grilling. Enjoy!

Healthy Cobb Salad

Directions

1. Arrange all ingredients in a shallow bowl in sections or rows
2. Drizzle with 1.4 cup of extra virgin olive oil, fresh lemon juice or balsamic vinaigrette, fresh herbs, sea salt and pepper.

Guacamole deviled eggs
(Servings 4)

Directions

1. Peel hard-boiled eggs and cut in half length-wise
2. Gently pop out yolks into a small bowl w/ avocado, garlic, tomato, onion, hot sauce and lemon juice.
3. Mash Yolks and avocado (mix together)
4. Season with sea salt, and freshly ground black pepper to taste
5. Refill egg whites with the yolk/ guacamole mixture, sprinkle with chopped cilantro
6. Enjoy with chopped fresh veggies or on top of organic baby greens.

Chicken Fiesta Salad with
Lime Cilantro Vinaigrette

Salad Ingredients

• 3 cups of thinly sliced red leaf lettuce (preferably organic)
• 3 cups thinly sliced Napa cabbage
• 2-3 Roma tomatoes (seeded and chopped)
• ½ roasted red bell pepper (you can usually find these already roasted in the store)
• ½ roaster yellow pepper
• Half (or more) firm avocado (peeled and sliced)
• ¼ cup minced red onion
• Half a can black beans (drained and rinsed)
• 1 small jalapeno (de-seeded, de-ribbed, and minced)
• 2 small tomatillos, hulls removed and chopped (green Mexican tomatoes)
• ¼ cup toasted pumpkin seeds
• ½ cup crumbled quesoanejo, or feta cheese (optional)
• 2-4 cooked chicken breast, cooked and sliced in thin strips, or shredded with a fork (grilled chicken taste best for this recipe)

Salad directions:

1. Combine salad ingredients in a large bowl and toss in dressing before serving
2. Place cut or shredded chicken on top

To roast peppers: heat oven on 'broil'. Slice pepper in half; remove stem and seeds. Place skin side up on flat pan in oven near heat. Roast for 4-7 minutes until skin begins to turn black. Remove and cool. When cool, slide off blackened skin and slice peppers in thin strips.

Fresh cucumber and
tomato salad

Directions

1. Chop up vegetables and herbs and place in a bowl
2. Pour dressing mix over the top and mix. This salad tastes better if you can prepare ahead of time and let it sit for a while, so all the flavors all mix together better.

The most awesome chili ever (Servings 4)-Serve with baby greens salad and Mike's Vinaigrette dressing

Directions

1. Brown meat over medium heat
2. Add in onions, garlic, salt, cumin and chili pepper when meat is almost cooked.
3. Add in rest of ingredients, and simmer over low heat (1-2hrs,stirring occasionally)
4. Adjust seasonings to taste, keeping in mind that red pepper flakes pick up heat and intensity as they cook.
5. Garnish with grass-fed grated cheese (if you would like), avocado slices and a big handful of chopped cilantro.

Indian Beef Kabobs with Cilantro Sauce (Servings 4) - Serve with sautéed broccoli or Brussels sprouts.

Directions

1. Place the cilantro, onion, garlic, chili, ginger, and salt with 3 Tbsp. of the extra virgin olive oil in a food processor fitted with a metal blade.
2. Process until a paste is formed, then transfer to a large bowl
3. Put 2 Tbsp. of the paste in a small bowl and stir in the lime juice to make the cilantro sauce, cover and set aside.
4. Stir the curry powder into the rest of the paste, add the steak and coat well. Cover and marinate at room temp for about 20 minutes.
5. Cut the red onion into wedges, separate the wedges and thread beef and onion onto skewers.
6. Brush a grill pan with the oil. Preheat grill. Grill the kebabs for 8-10 minutes turning the skewers every 2 minutes.
7. Serve with quinoa, the cilantro sauce, plain yogurt, and a big tossed baby greens salad.

Beef Fajitas (Serving 4) - Serve with gluten and corn-free tortillas if desired, or alone.

Directions

Mix up marinade in a shallow glass container

1. Add in slices of beef, pepper and onions. Cover and marinate for 2-4 hours or overnight in refrigerator.
2. Drain off half the marinade and discard
3. Cook remaining marinade, meat and vegetable in skillet over medium heat until meat is done and veggies when done.
4. Garnish with a fist full of chopped cilantro.
5. Serve with black beans, salsa, lettuce and guacamole and brown rice (gluten free) tortillas -which are optional, in my opinion.

Chimichurri Steak
(Servings 2-4)

Directions

1. Finely mince the garlic, onion and parsley, and stir in wine vinegar and extra virgin olive oil. Season to taste with sea salt and red pepper. Set aside.
2. Grill steak over medium heat until medium rare or done to your preference.
3. Thinly slice on the diagonal, and serve with a generous amount of chimichurri sauce.

Thai Lettuce Wraps

Directions

1. Brown the meat in a frying pan with the extra virgin olive oil over medium heat with the garlic, onion, ginger, and salt.
2. Add lime juice, soy, pinch of sugar and a sprinkling of hot pepper flakes.
3. Cook on low for another 1-2 minutes.
4. Scoop a couple of spoonful's of the meat mixture on a lettuce leaf
5. Add your choice of whatever suits you, and wrap by folding one end over and then wrapping the sides. (It's probably going to drip, so hold over a plate).

Variations

• Can substitute grass fed thinly sliced grass fed meat like tri tip, flank, ribeye or sirloin steaks, etc...
• A Mexican version could include black beans, onion, tomato, green chili peppers, lettuce or shredded cabbage, salsa, and avocado or guacamole. Omit the ginger and soy and rice wine vinegar and add a couple of teaspoons of cumin.

Salmon Patties

Directions

1. Mixed all ingredients except oil and ¼ cup of the flour/breadcrumb mixture in a glass bowl with a fork. I let the salmon mixture remain pretty chunky, as long as it will stick together.
2. Heat an iron skillet or frying pan over medium heat with the oil/butter.
3. By hand, for small patties of the salmon mixture, dredge in flour, and place in pan.
4. Cook until golden brown about 5-6 minutes on each side. (Careful flipping the patties, they tend to fall apart easily).
5. Serve with lemon wedges, hot sauce or plain organic yogurt.

Salmon with Cranberry Orange Salsa- Serve with roasted garlic quinoa if desired or sautéed green beans with grass fed butter and fresh lemon juice. (Servings 2-4)

Directions

1. Chop cranberries roughly by hand or in a food processor (just enough to chop but be careful not to turn them to mush), and mix with orange, onion, lime juice, cilantro and hot pepper flakes.
2. Season the salmon with jerk seasoning, and grill or broil till tender and flaky.
3. Serve topped with cranberry mixture. Enjoy!

Lemon-Pepper Chicken with Fresh Rosemary (Servings 4, depending on quantity of chicken)

Directions

1. Coat the chicken pieces with flour ( An easy way to do this is to put the flour in a plastic bag, add the chicken and shake it)
2. Over medium heat, (if using coconut flour, cook over medium low heat, as coconut flour tends to burn easily)
3. Add the extra virgin olive oil, butter, and chicken
4. Season with generous amounts of garlic, sea salt, and fresh ground pepper
5. Cook for about 5-7 minutes or so, and turn over
6. Season other side with garlic, salt and pepper
7. Squeeze half the lemon juice over the chicken as it is cooking
8. When chicken is done and golden brown, squeeze the other half of the lemon on the chicken and serve!

Healthy Chicken Cutlets

Directions

1. Heat oven to 375 degrees F.
2. Add dry seasoning and herbs to flour mixture
3. If using whole chicken breasts, slice in half to make thinner cutlets. You may pound these out with a meat pounder for added thinness, if you would like, but it is not necessary.
4. Dip each piece of chicken in the beaten egg, then dredge in breadcrumb mixture
5. Drizzle extra virgin olive oil on shallow cooking pans, and place chicken in pans.
6. Cook in oven for about 10 minutes on one side, turn over then cook another 6-8 minutes, until golden brown and crispy.

Note: These make great leftovers and are delicious hot or cold. The cold leftover are great sliced and added to a salad full of fresh veggies for a healthy, satisfying lunch.