ashleybensonfitness: Slow-Carb WEEK 1 Meal Plan

Thursday, January 3, 2013

Slow-Carb WEEK 1 Meal Plan

Here is how I'm feeding my family next week.
WEEK 1 Slow-Carb Challenge

These are DELICIOUS!  My kids will have them wrapped in unbleached flour tortillas with a little cheese and sour cream, while Jeremy and I - the slow-carbers - will eat it more like a salad.  We will add avocado and fresh cilantro to ours.  SO YUMY, fast and easy!

Rachael Ray calls them Brown Rice and Black Bean Burritos.  The kids eat them just like the recipe shows.  Jeremy and I skip the rice and the tortilla and cheese.  I cook with coconut oil instead of EVOO.  These beans are the best and have become a staple in the Benson house.  I make these every week and sometimes we eat them in the morning with eggs!

This is a yummy, healthy slow-carb chili recipe.  It can be made in a crock pot - or if I forget to make it in the morning - can cook on the stove for a few hours.  I usually add more bell peppers.

Not sure what BAKED FISH I will do yet.  Any ideas?

All I can say is "More Please!"

I have not made this yet, but look forward to trying it.  I will omit the corn chips and mayo, and will probably add a bit more avocado!

I eat this almost every day in the summer.  It's one of my favorite snacks. 
Squash Chips 
Yeah baby!  These make the SCD possible for me!

I like to double this to be sure I have leftovers.  I don't double the corn.  Again,  a small amount of cheese & sour cream for the kids, and avocado, fresh cilantro and lime for the SC peeps.

To to cut down on cost, I plan meals that use similar ingredients within the week.  I've noticed that we are able to use up the food that we have and throw less out at the end of the week!  For example, WEEK 2 will probably be more Italiany foods and I will not by cilantro and sour cream for that week.  

For a great boost in reaching your goals, consider joining me this summer on a HEALTH & FITNESS RETREAT!  Now booking for the June 2-6 trip.  Read HERE for details. 


  1. This week I'm making:
    Southwest Stuffed Bell Peppers: double the meat & no rice

    My favorite Chicken Tortilla Soup

    Holly's Green Chili Quiche (no crust)
    6 eggs
    2 6 oz. tubs plain greek yogurt
    1 c cheddar
    1 c mozzarella cheese
    1 small can diced green chilies
    salt and pepper to taste

    Mix ingredients and pour into greased 9x9 pan and bake @ 375 for ~45 minutes

    I notice you don't eat a lot of cheese ... why is that?

  2. Thanks for posting! These recipes sound great! I'm going to try them out.

    On Slow-Carb, we eliminate dairy. The first time I did this diet, not eating cheese was one of the hardest things for me. Doing this for 6 weeks put cheese in the proper place for me. In stead of covering up food with cheese - like I did before - I now add it as a garnish. And some meals require it, but a lot of times I reduce the amount that is on the recipe. You will notice, though, that I do add small amounts here and there while on this diet. Especially feta cheese!

    1. Okay, that's great info. Thank you. I was a picky kid, so my mom just let me eat whatever I would ... never forcing veggies on me much. Now as an adult, 35, I'm learning to like veggies. I'll admit, it's hard. I have a HUGE problem with snacks because that's when I usually go to carb-like foods. I feel like all I eat is nuts and veggies. What do you snack on? Can you maybe do a post about that? That's be sooo helpful! Thanks!

  3. I'm with ya... Learning to like veggies IS hard! As boring as it is, nuts and veggies ARE the main SC snacks. I dip them in hummus every day. I have also learned to love making veggie chips. Roasted squash, zucchini, asparagus...SO good. I'm so glad the posts are helping! My hope is that we will all join in and share. Let's be creative and learn to LOVE healthy food! We have a great conversation going right now on Ashley Benson FItness Facebook page about Brussel Sprouts! LOL I'm going to learn to love them :) I'll keep the posts coming.

  4. Tell me more about these veggie chips. How do you prepare them? I've been slow carbing since the beginning of May and I'm running out of food ideas. Thanks for your blog, this week of recipes will help break up the monotony!

    1. Welcome to the Slow-Carb World! I understand the monotony but it's pushed me to be creative! Check out this poster over here on my right side bar that says "posts about FOOD". Click on that and it will pull up all the recipes I have on the blog. You have to try the Zucchini Pizza! My favorite. I also have Squash Chips recipe on there as well. Hey, if you come across a fabulous SC food I don't have here, PLEASE SHARE!!!!!! :) Let us know how it goes!