21 Days to Lose Weight and Inches: Bone Broth Diet

Day 13 – Protein Crepe, Smoothie and Salad, Spaghetti Squash Noodles Topped with Sauce and Meatballs

21 Days to Lose Weight and Inches: Bone Broth Diet. I woke up late and had to rush out the door for a physical therapy appointment, so breakfast had to wait until late morning. I made my way out with a cup of hot Bone Broth to keep me covered until I got home – and that did the trick. And altho breakfast was late in the morning, it was definitely worth the wait.

I made crepes for the first time in my life and there is definitely an art to making these. They didn’t come out round until the very last one, and that one was questionable. But that didn’t matter as they were still delicious as all heck – and not bad for only 4 ingredients. And if you’re craving some sweetness and will miss the usual powdered sugar on top of crepes, don’t omit the vanilla extract. It gave the crepes just the right amount of sweetness to them. Enjoy todays menu – I sure did.

21 Days to Lose Weight and Inches: Bone Broth Diet

Day 12 Menu
* Wake up – 1 c warm Chicken Bone Broth
* Breakfast – Protein Crepes
* Lunch – Blueberry Smoothie and Chicken Salad
* Dinner – Spaghetti Squash Noodles Topped with Sauce and Meatballs
* Snack – 1 c warm Chicken Bone Broth

PROTEIN CREPE
1 Serving (4 crepes) – 305 calories 16g carbs

INGREDIENTS
1 scoop Collagen Protein Powder
2 whole Eggs
1 tsp Vanilla Extract
2 tbls Coconut Water (for fluffier crepes) optional
Optional – fruit, honey, chocolate. The nutrition fact reflects 1/2 cup of blueberries

INSTRUCTIONS
Place a non stick skillet over medium high heat. In a bowl combine eggs, collagen protein powder and vanilla extract. Whisk until powder is dissolved. Mix in coconut water for fluffier crepes.

Scoop about 1/4 of the mixture, if using an 8″ pan, into the pan and rotate pan around so the batter spreads thin. Cook until the bottom is lightly browned and flip it over to cook through. Repeat until all crepes are made.

Top with you favorite fruit, or drizzle with melted chocolate or honey.

Cucumber and Blueberry Smoothie for Weight Loss
One 8oz glass – 237 calories, 27g carbs

INGREDIENTS
1 c Blueberries, frozen
1 tbl Chaga Mushroom Powder
1 c Cucumber, sliced
1/2 c Coconut Water
1 tbsp Coconut Oil or MCT oil
ice, optional

INSTRUCTIONS
Place all ingredients in your blender and give it good whirl. Add ice for more thickness if desired

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SIMPLE CHICKEN SALAD
1 serving – 173 calories 9g carbs

INGREDIENTS
handful Chicken chicken pieces leftover from chicken broth
1/2 stalk Celery, diced
1 slice Red Bell Pepper, diced
1/2 Carrots, diced
1 Red Onion round, diced
1 tbsp Balsamic Vinaigrette
1 pinch salt
1 Ground Black Pepper
1 cup, shredded or chopped Lettuce, Iceberg or Romaine

INSTRUCTIONS
mix all together in a bowl. Sprinkle Balsamic Vinaigrette on top, season with salt and pepper.

Spaghetti Squash Noodles Topped with Sauce and Meatballs
Makes 4 servings.
Sauce – 132 calories 24g carbs, Meatballs – 194 calories 3g carbs,
Spaghetti Squash – 16 calories 3g carbs

SAUCE INGREDIENTS
1/2 c Onions, diced
1/2 Pepper, Green
1/2 cup, pieces or slices Mushrooms
1 clove Garlic, minced
2 can 15 oz Diced Tomatoes
1/4 can (6 oz) Tomato Paste
6 fl oz Beef Bone Broth (homemade is best)
3 tsp Italian Seasoning
1 tsp coconut oil

INSTRUCTIONS
Heat oil in pot, add onions, peppers, garlic, and mushrooms. Cook until soft. Add tomatoes and tomato paste, mix together. Add 6 oz bone broth and Italian seasonings and cook until thickened. Add the meatballs until warmed. Serve over cooked spaghetti squash noodles.

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MEATBALL POPPERS
makes 4 servings 194 calories, 3g carbs
(omit cayenne and chili pepper if you don’t want the extra kick)

INGREDIENTS
1 pound Ground Beef
1 tbls Pepper
1/4 tsp Cayenne pepper
1/4 tsp Chili pepper
1 tsp Coconut oil
1/8 cup minced Onion
1/8 cup minced Celery
1/8 cup minced Carrot
1/8 cup minced Walnuts

INSTRUCTIONS
Preheat the oven to 425 degrees. Line an 11-x 17-inch rimmed baking pan with parchment paper.
In a medium mixing bowl, combine the beef, pepper, cayenne, and chili powder. Use your hands to mix well.
Melt the coconut oil in a large skillet over medium heat; add the onions, celery, and carrots and cook until they’re translucent, about 4-minutes. Add the walnuts and sauté for an additional 2-minutes.
Set the onion mixture aside until it’s cooked enough to handle. Combine the cooled mixture with the meat and form it into 24 meatballs, roughly 1-inch in size.
Place meatballs on the lined baking pan and bake 25- to 30-minutes.