Meal Planner

 This is a few healthy meals to get you started.

Always consult with your doctor first if you have a special dietary need.


Low Carb Cauliflower Hash Browns

Servings 2


  • ½ Medium head grated fresh cauliflower
  • 4 Slices bacon – chopped
  • ¼ Chopped onion
  • 1 Tbs Butter - softened
  • Salt and pepper for seasoning


  1. Saute bacon and onion in skillet just until brown. Add in cauliflower and stir until tender and browned all over, adding butter throughout cooking. Season to taste with salt and pepper

Golden Mushroom Chicken Thighs

Servings 6


  • 6 Chicken thighs
  • 1 Can Golden mushroom soup


  1. Remove all skin from thighs and rinse chicken under cold water. Place thighs into a crock pot or slow cooker and pour in mushroom soup. Cook on high for 3-4 hours until meat is tender and falls off the bone.



  • 4 Slices Bacon
  • 1 lg Leaf Lettuce
  • 1/2 Sliced Tomato
  • 15 ml Spur 1000 Island Sauce


  1. In place of bread, you’ll be using the lettuce to roll this up. 

    Spread 15ml of Spur 1000 Island sauce on lettuce, add bacon slices and tomato, roll up and enjoy!

Shrimp and Cheese Omelet

Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 1


  • 2 medium Eggs
  • 1 tbsp Butter
  • 1/4 cup Shrimp, chopped
  • 1/4 cup Cheese, Shredded
  • 2 tbsp Fresh Parsley chopped optional
  • Green Onions optional
  • 1 tbps Basil optional


  1. Whisk eggs in bowl with parsley. 

    Transfer to skillet and cook omelet style, adding shrimp, cheese and onions before folding. 

    Top with basil and extra cheese if desired.