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3-Week Paleo-Influenced Meal Plan
Meal plan consists of 3 low-processed, balanced meals each day for 3
weeks. Recipes, sna...
Introduction
With the summer winding down and the season picking up, it is important to make sure your diet stays
on track...
WEEK 1
3
DAY 1
Breakfast
Avacado Egg Scramble
1 egg
1 egg white
½ medium avocado
¼ c. chicken (or other meat)
2 T white vi...
WEEK 1
4
DAY 3
Breakfast
Banana-Nut Pancakes*
1 cup mixed berries
½ cup Greek yogurt
Hot tea
400 calories; 29 g carbohydra...
WEEK 1
5
DAY 5
Breakfast
Roasted Pepper Omelet
2 eggs
2 egg whites
1 poblano or bell pepper
1 orange
1 cup light soy milk
...
WEEK 1
6
DAY 7
Breakfast
Spinach-Mushroom Omelet*
1 small banana (or half large)
Hot tea
410 calories; 20 g carbohydrates;...
7
WEEK 1 RECIPES
DAY 1
Grilled Steak w/ Pepper Relish
Servings: 2 Serving Size: 5 oz. steak
Ingredients:
2 small red/yello...
8
DAY 2 (cont.)
Tilapia w/ Tomato-Olive Sauce
Servings: 2
Ingredients:
½ lb tilapia 1 c. grape or cherry tomatoes
Dash of ...
9
Lemon Chicken
Servings: 1 Serving size: 1 chicken
Ingredients:
1 chicken breast
Juice of 1 lemon
1-2 tsp extra virgin ol...
10
DAY 5
Shrimp Ceviche
Servings: 1
Ingredients:
½ lb raw shrimp Juice of 1 orange
1 large tomato Juice of 2 lemons
1 garl...
11
Easy Oven-Baked Meatballs
Servings: 3 Serving size: 4 meatballs
Ingredients:
1 lb ground lean pork 1 tsp coriander seed...
12
DAY 7
Spinach-Mushroom Omelet
Servings: 1
Ingredients:
½ shallot, minced 1 cup fresh baby spinach
½ cup sliced mushroom...
13
Creamed Curry Chicken
Servings: 3
Ingredients:
1½ lbs skinless, dark meat chicken 1 tsp curry powder
1 cup chicken brot...
WEEK 2
14
DAY 1
Breakfast
Mediterranean Eggs*
Hot tea
415 calories; 19 g carbohydrates;
19 g protein; 31 g fat
Lunch
Color...
WEEK 2
15
DAY 3
Breakfast
Egg Scramble
2 mushrooms, chopped
¼ red bell pepper
1 scallion
½T olive oil
3 eggs
3T unsweetene...
WEEK 2
16
DAY 5
Breakfast
Blueberry Almond Pancakes*
3 oz. non-fat Greek yogurt
Hot tea
405 calories; 29 g carbohydrates;
...
WEEK 2
17
DAY 7
Breakfast
Vanilla-Maple Paleonola*
1 cup light soy milk
Hot tea
450 calories; 22 g carbohydrates;
16 g pro...
18
WEEK 2 RECIPES
DAY 1
Mediterranean Eggs
Servings: 1
Ingredients:
2T diced onion 2T olive oil
2T minced green bell peppe...
19
DAY 2
Flax & Coconut Muffin-in-a-Mug
Servings: 1
Ingredients:
1 tsp coconut oil 2T shredded coconut meat
1 egg ½ tsp ba...
20
Dill Chicken
Servings: 3 Serving size: 1 thigh
Ingredients:
3 chicken thighs ½ tsp black pepper
1T olive oil ¼ medium o...
21
Shrimp Stir-Fry
Servings: 2
Ingredients:
½ cup coconut oil, divided 1 large onion, largely diced
1 tsp Chinese 5-spice ...
22
DAY 5
Blueberry Pancakes
Servings: 10 Serving size: 2 pancakes
Ingredients:
¾ cup almond meal 2T coconut oil
2T flaxsee...
23
DAY 6
Egg Salad
Servings: 3
Ingredients:
½ bell pepper, diced 6 eggs, hardboiled
2 large celery ribs, diced 6T mayonnai...
24
DAY 7
Vanilla-Maple Paleonola
Servings: 16
Ingredients:
1 cup flaxseed meal 1/3 cup maple syrup
2 cups shredded coconut...
WEEK 3
25
DAY 1
Breakfast
Sweet and Smoky Eggs*
1 peach
Hot tea
410 calories; 26 g carbohydrates;
18 g protein; 26 g fat
L...
WEEK 3
26
DAY 3
Breakfast
Avocado Omelet
½ avocado, sliced
2 tsp minced onion
¼ lime
2 tsp fresh cilantro (optional)
2 egg...
WEEK 3
27
DAY 5
Breakfast
Spinach & Mushroom Eggs
¼ cup minced onion
½ cup chopped mushrooms
1T olive oil
1 cup fresh spin...
WEEK 3
28
DAY 7
Breakfast
Vanilla-Maple Paleonola**
1 cup light soy milk
Hot tea
450 calories; 22 g carbohydrates;
16 g pr...
29
WEEK 3 RECIPES
DAY 1
Sweet and Smoky Eggs
Servings: 1
Ingredients:
¼ cup diced onion 1 tsp chipotle adobo sauce
¼ cup d...
30
DAY 2
Spicy Citrus Chicken Salad
Servings: 2
Ingredients:
2T pepitas (pumpkin seeds) ½ tsp ground cumin
¾ cup diced coo...
31
DAY 4
Crispy Shredded Beef
Servings: 3
Ingredients:
¾ l . eef chuck, diced ” cu es) Water
½ onion 1 T coconut oil
Salt
...
32
DAY 7
Turkey Mushroom Stir-Fry
Servings: 3
Ingredients:
1 lb turkey breast, boneless & skinless 6T balsamic vinegar
2 m...
33
SNACK LIST
Approximately 200 calories
3 oz. salmon lox + 1 c. melon 160 calories
¼ cup mixed nuts 170-180 calories
Appl...
34
GROCERY LIST
STAPLES
These are the items that are commonly used or found throughout the recipes. They are categorized i...
35
GROCERY LIST
WEEK 1
The shopping guides are designed for single
servings, even though some recipes may have
multiple se...
36
GROCERY LIST
WEEK 2
The shopping guides are designed for single
servings, even though some recipes may have
multiple se...
37
GROCERY LIST
WEEK 3
The shopping guides are designed for single
servings, even though some recipes may have
multiple se...
38
Suggested Spices and Herbs to Use
Beef: bay leaf, dry mustard, green pepper, garlic, marjoram, oregano, onion, thyme, s...
39
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The Perfect Paleo Meal Plan

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Get acquainted with the paleo diet with this 3 week food plan and recipe guide.

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The Perfect Paleo Meal Plan

  1. 1. 3-Week Paleo-Influenced Meal Plan Meal plan consists of 3 low-processed, balanced meals each day for 3 weeks. Recipes, snacks and weekly shopping list are also included.
  2. 2. Introduction With the summer winding down and the season picking up, it is important to make sure your diet stays on track as you get into the busy season. This guide is Paleo-influenced, meaning it consists of minimally processed foods. It focuses on lean proteins (white meat, fish), fruits, vegetables, nuts, and little to no additive. A grocery shopping list is provided for each week, and includes everything you may need for each meal. An essentially calorie-free and sodium-free list of suggested spices and herbs for various foods is also provided as a way to add more flavor without the calories. This meal plan will help guide you in the right direction with a healthy balance of protein, fat, and carbohydrates your body needs. Each day consists of 3 balanced meals providing approximately 1200 calories per day, or approximately 400 calories per meal. This allows a little room if you want to switch out lunch from the beginning of the week for a lunch at the end of the week, or you have another serving leftover. Your energy intake will still be approximately 1200 calories. High-intensity exercise leads to a higher need for energy to be replenished. It is necessary to supplement the meals provided with 1-2 snacks daily, depending on the level of intensity. A snack list is provided with calories roughly ranging from 200-300. Snacks can be added between breakfast/lunch or lunch/dinner. The shopping guide does not include snacks. Enjoy! Kristi Rolfsen, MS, RD Table of Contents Week 1 Menu 3 Week 1 Recipes 7 Week 2 Menu 14 Week 2 Recipes 18 Week 3 Menu 25 Week 3 Recipes 29 Snack List 33 Grocery Lists 34 Extra-Spice Guide 38 **This guide is designed for average, healthy individuals. Please consult with your physician before starting this or any other diet. Do not make any dietary changes without your physician’s permission if you are pregnant, have a heart condition, diabetes, or any other medical condition. ***This meal plan contains fish, soy, and an assortment of nuts.
  3. 3. WEEK 1 3 DAY 1 Breakfast Avacado Egg Scramble 1 egg 1 egg white ½ medium avocado ¼ c. chicken (or other meat) 2 T white vinegar Spices to taste 1 cup grapes 1 cup light soy milk 420 calories; 24 g carbohydrates; 29 g protein; 23 g fat Lunch Spinach and Salmon Salad w/ Pesto 1 cup spinach 1 cup shredded cabbage 1 shredded carrot ½ c. green beans ¼ c. pepitas (pumpkin seeds) 2T pesto 4 oz. grilled salmon 1 apple Water or unsweetened tea 415 calories; 24 g carbohydrates; 33 g protein; 24 g fat Dinner Grilled Steak w/ Pepper Relish* ½ baked sweet potato 1 c. steamed green beans Water or unsweetened tea 350 calories; 31 g carbohydrates; 33 g protein; 10 g fat TOTAL: 1185 calories DAY 2 Breakfast Bacon-Avocado Omelet 2 eggs ½ medium avocado 2 T minced red onion 1 T fresh cilantro 2 slices turkey bacon Spices to taste 1 orange Hot tea 410 calories; 24 g carbohydrates; 18 g protein; 27 g fat Lunch Chipotle Chicken Salad* 1 c. mixed berries 1 c. light soy milk 325 calories; 10 g carbohydrates; 38 g protein; 13 g fat Dinner Tilapia w/ Tomato-Olive Sauce* 1 mango 1 c. steamed broccoli Water or unsweetened tea 430 calories; 40 g carbohydrates; 32 g protein; 11 g fat TOTAL: 1165 calories
  4. 4. WEEK 1 4 DAY 3 Breakfast Banana-Nut Pancakes* 1 cup mixed berries ½ cup Greek yogurt Hot tea 400 calories; 29 g carbohydrates; 26 g protein; 17 g fat Lunch Steak Cobb Salad 3 oz. steak 1 hardboiled egg white 1 slice bacon 1.5T vinaigrette 2 cups mixed greens 2T minced parsley ¼ avocado, diced ¼ medium tomato, diced 1T red onion, finely diced 1 cup strawberries Water or unsweetened tea 430 calories; 26 g carbohydrates; 29 g fat; 19 g protein Dinner Lemon Chicken* ½ baked sweet potato ½ c. steamed green beans Water or unsweetened tea 405 calories;19 g carbohydrates; 30 g protein; 24 g fat TOTAL: 1235 calories DAY 4 Breakfast Breakfast Salad w/ Salmon Lox 3 oz. salmon lox 2 eggs (Over Easy, or other) 1 cup spinach ¼ medium avocado 1 bell pepper ¼ onion ½ cup cherry tomatoes Spices to taste Hot tea 430 calories; 16 g carbohydrates; 32 g protein; 22 g fat **Use veggies of your choice Lunch Chipotle Chicken Salad* 1 mango 1 c. light soymilk 350 calories; 16 g carbohydrates; 38 g protein; 13 g fat Dinner Blackened Salmon w/ Chunky Avocado Salsa* 1 cup asparagus 10 spears) Water or unsweetened tea 410 calories; 19 g carbohydrates; 40 g protein; 21 g fat TOTAL: 1190 calories
  5. 5. WEEK 1 5 DAY 5 Breakfast Roasted Pepper Omelet 2 eggs 2 egg whites 1 poblano or bell pepper 1 orange 1 cup light soy milk 400 calories; 31 g carbohydrates; 30 g protein; 17 g fat Lunch Shrimp Ceviche* Water or unsweetened tea 385 calories; 31 g carbohydrates; 33 g protein; 14 g fat Dinner Pesto Roasted Chicken 6 oz. roasted chicken (no skin) Basil walnut pesto- to taste Salt and pepper to taste 1 cup mixed berries Water or unsweetened tea 390 calories; 16 g carbohydrates; 46 g protein; 15 g fat TOTAL: 1175 calories DAY 6 Breakfast NOatmeal Hot “Cereal” * 3 egg whites 1 cup light soy milk 425 calories; 25 g carbohydrates; 28 g protein; 20 g fat Lunch Oven-Baked Meatballs* 1 ½ cup spinach + 1 tomato 1 peach Water or unsweetened tea 415 calories; 25 g carbohydrates; 35 g protein; 15 g fat **Can make meatballs ahead of time! Dinner Orange-Glazed Salmon* 1 cup broccoli 1 orange Water or unsweetened tea 390 calories; 25 g carbohydrates; 40 g protein; 13 g fat TOTAL: 1230 calories
  6. 6. WEEK 1 6 DAY 7 Breakfast Spinach-Mushroom Omelet* 1 small banana (or half large) Hot tea 410 calories; 20 g carbohydrates; 19 g protein; 29 g fat Lunch Tilapia Herb-Garden Salad 6 oz. grilled or baked tilapia 6 fresh snow pea pods 2cups spring mix-romaine lettuce 1 scallion 1T fresh parsley 1T thyme leaves, stems removed 1T fresh marjoram 2tsp minced tarragon 2T Dill Dressing* 1T toasted sunflower seeds Water or unsweetened tea 380 calories; 14 g carbohydrates; 38 g protein; 21 g fat **Substitute herbs with what you have Dinner Creamed Curry Chicken* Cauli-Rice* 1 cup brussel sprouts 1 cup light soy milk 415 calories; 20 g carbohydrates; 28 g protein; 25 g fat TOTAL: 1205 calories
  7. 7. 7 WEEK 1 RECIPES DAY 1 Grilled Steak w/ Pepper Relish Servings: 2 Serving Size: 5 oz. steak Ingredients: 2 small red/yellow/orange bell peppers ½ T fresh thyme (½ t dried) ½ small onion, halved and sliced 1/4 tsp salt 1 T balsamic vinegar 1/2 tsp freshly ground pepper ½ T extra-virgin olive oil ½ pound sirloin steak or strip steak (1-1 1/4 inches thick) ½ T capers, rinsed ½ tsp garlic powder Directions: 1. Preheat grill to medium. 2. Combine bell peppers, onion, vinegar, oil, capers, thyme, salt & pepper in a large bowl 3. Stack two pieces of foil. Arrange the pepper mixture on one half and fold the foil. Tightly seal the packet by crimping and folding the edges together. 4. Cut the steak in half. Sprinkle both sides of steak with garlic powder, the remaining thyme and dash of salt and pepper. 5. Oil the grill rack. Place the steak and foil packet on the grill. Grill the steak about 4 minutes per side for medium-rare, 5 minutes for medium. Grill the packet until the vegetables are tender, 10-12 minutes. Let the steak rest for 5 minutes. Serve the steak with peppers. ***Extra steak can be saved for Day 3 lunch. DAY 2 Chipotle Chicken Salad Servings: 2-3 Ingredients: 1 lb chicken, cooked and diced 1 tsp chipotle adobo sauce 4 stalks celery ¼ tsp cayenne pepper ¼ white onion ¼ tsp garlic powder ¾ c plain non-fat Greek yogurt Salt and pepper to taste Directions: 1. Mix together chopped chicken, celery, and white onion. 2. Blend Greek yogurt, chipotle sauce, cayenne pepper, garlic powder, salt and pepper. Mix with chicken, celery, and onion. 3. Serve by itself or add lettuce. Refrigerate.
  8. 8. 8 DAY 2 (cont.) Tilapia w/ Tomato-Olive Sauce Servings: 2 Ingredients: ½ lb tilapia 1 c. grape or cherry tomatoes Dash of salt 1/8 c. dry white wine ¼ t pepper 1-2 cloves garlic, finely chopped 1 T extra-virgin olive oil 1½ T olive tapenade Directions: 1. Sprinkle tilapia with salt and pepper. Heat ½ T olive oil in large nonstick skillet over medium-high heat. Add the fish and cook, turning once halfway through, until golden brown and just opaque in the center, 4-6 minutes total. Transfer the fish to a serving platter; tent with foil to keep warm. 2. Off the heat, add the remaining ½ T olive oil, tomatoes, wine and garlic to the pan. Return to medium heat, cover and cook, stirring occasionally, until most tomatoes are broken down (4-5 minutes total). Stir in the olive tapenade and cook for 1 minute more. Serve the fish with the sauce. DAY 3 Banana-Nut Pancakes Servings: 1-2 Serving size: 2 pancakes Ingredients: 1 banana 2 T almond butter 2 eggs Directions: 1. Mash bananas in a mixing bowl. 2. Combine the bananas with 2T almond butter. Blend with eggs in the bowl. 3. Mix well and scoop a ¼ cup of the mixture on to a hot griddle or flat pan over medium heat. Wait for bubbles to appear then flip and cook for another 1-2 minutes. 4. Top with berries and Greek yogurt.
  9. 9. 9 Lemon Chicken Servings: 1 Serving size: 1 chicken Ingredients: 1 chicken breast Juice of 1 lemon 1-2 tsp extra virgin olive oil ¼ tsp sea salt 1/8 tsp black pepper Directions: 1. In a plastic Ziploc bag, combine the chicken breast, lemon juice, olive oil, salt and pepper. Press the air out of the bag and seal. 2. Use a meat pounder or rolling pin to flatten the chicken breast into one even thickness. 3. Let chicken marinate for at least 30 minutes for best results, but can cook right away. 4. Heat a skillet over medium-high heat and add more olive oil. 5. Cook the chicken for about 4-5 minutes per side or until completely cooked through. 6. Let the meat rest for at least 5 minutes before slicing. DAY 4 Blackened Salmon w/ Chunky Avocado Salsa Servings: 1 Serving size: 1-6oz. fillet Ingredients: 6 oz. salmon fillet ½ juice of lemon ½ avocado Salt, to taste ¼ cup cherry tomatoes Pepper, to taste Blackening Spices: 1 T paprika ½ tsp dried oregano 1 tsp chili powder ½ tsp garlic powder ½ tsp ground cayenne ¼ tsp sea salt ½ tsp ground corriander Directions: 1. Preheat oven to 400®F. 2. Mix tomatoes, avocado, and lemon juice in a medium bowl. Season with salt and pepper. Set aside. 3. Mix blackening spices together in a small bowl. 4. Set fish on a large plate and dredge both sides in spices. 5. Warm 1T olive oil in a large skillet over medium-high heat. Saute fish for 1-2 minutes per side. 6. Transfer to a rimmed baking sheet and finish cooking in oven 5-10 minutes or until fish flakes easily with a fork. 7. Transfer salmon fillet to plate when finished cooking. Spoon avocado mixture on top. Season with salt and pepper to taste. Drizzle lemon juice, if desired.
  10. 10. 10 DAY 5 Shrimp Ceviche Servings: 1 Ingredients: ½ lb raw shrimp Juice of 1 orange 1 large tomato Juice of 2 lemons 1 garlic clove, minced Juice of 2 limes ½ a jalapeno, minced (optional) ¼ cup cilantro, chopped ½ avocado, cubed Salt and pepper to taste Directions: 1. Peel and devein the shrimp, if necessary. Chop the shrimp into small pieces. 2. Prepare the vegetables: dice the tomato, mince the garlic and jalapeno, and cube the avocado. Leave seeds or add jalapeno for spicier ceviche. 3. Mix the vegetables. Squeeze the citrus juice on top and combine. There should be enough liquid to cover the shrimp. 4. Refrigerate for at least 6 hours or until the shrimp has turned from translucent to opaque. 5. Adjust seasoning with salt and pepper to taste and top with chopped cilantro. DAY 6 NOatmeal Hot “Cereal” Servings: 1 Ingredients: 2T unsweetened coconut meal ½ cup boiling water 2T chia seeds ¼ cup light soy milk 2T flax meal Stevia to taste ½ T cinnamon Directions: 1. Mix all dry ingredients in a bowl. 2. Add the ½ cup boiling water and stir. 3. Let sit for 2-3 minutes. 4. Stir and add soy milk.
  11. 11. 11 Easy Oven-Baked Meatballs Servings: 3 Serving size: 4 meatballs Ingredients: 1 lb ground lean pork 1 tsp coriander seed 1 medium onion, diced 1 tsp salt 1.5 T fresh rosemary (3 tsp dried) 1 tsp ground black pepper ½ T dried sage Fat of choice Directions: 1. Preheat oven to 400®F. Line a sheet pan with foil. 2. In a skillet over medium heat, sauté the onion in a spoonful of your fat of choice until softened, about 5 minutes. Let cool. 3. In a large bowl, combine the ground pork, onion and all the spices. 4. Form into ” alls and arrange on sheet pan. 5. Bake for 20 minutes or until cook through. **Save extra meatballs as a snack, or freeze. Orange-Glazed Salmon Servings: 2 Serving size: 6 oz. fillet Ingredients: 12 oz. salmon fillet 1 clove garlic, minced ½ orange 1T olive oil ¼ tsp celery salt Black pepper ½ tsp ground rosemary (1tsp fresh) Directions: 1. Grate ¼ tsp zest off orange. Squeeze the juice from orange over the salmon fillets, turning to coat. Let them sit for 5-10 minutes. 2. While fish is marinating, mix together celery salt and rosemary. Mince up garlic, and cover with olive oil. 3. Put skillet over medium heat. When hot, add oil and garlic. Throw on salmon, and sprinkle half of the celery salt/rosemary mixture. Add pepper to taste. Cook for 3-5 minutes. 4. Flip the fish, and repeat with remaining seasonings. 5. When fish is done, squeeze remaining orange juice over fish.
  12. 12. 12 DAY 7 Spinach-Mushroom Omelet Servings: 1 Ingredients: ½ shallot, minced 1 cup fresh baby spinach ½ cup sliced mushrooms 2 eggs 1T olive oil Directions: 1. Over medium heat, stir pine nuts in omelet pan until they’re golden. Remove and reserve. 2. Mince shallot and slice mushrooms (if not pre-sliced). Sauté the mushrooms and shallot over medium heat until the mushrooms have softened and changed color. 3. Stir in baby spinach and continue cooking until it wilts. 4. Continue to make omelet with mushroom and spinach mixture as filling. Sprinkle with pine nuts. Dill Dressing Servings: 12 Serving size: 2T Ingredients: 1/3 cup white wine vinegar ¾ cup extra virgin olive oil 1/3 cup minced fresh dill weed ¼ tsp pepper 2 shallots, chopped 1/8 tsp salt 1T brown or Dijon mustard Directions: 1. In food processor, combine vinegar, sill weed, and mustard. Process until shallots are finely minced. 2. Pour in olive oil, with processor running. Add the salt and pepper. 3. Pour into a tightly lidded container for storage.
  13. 13. 13 Creamed Curry Chicken Servings: 3 Ingredients: 1½ lbs skinless, dark meat chicken 1 tsp curry powder 1 cup chicken broth 1 cup unsweetened coconut milk 2 tsp coconut oil ½ cup water, or as needed Directions: 1. Place skinned chicken leg-and-thigh in a big saucepan and add the broth. Dover and put over low heat. Let the whole thing simmer until the chicken is done and tender, about 45 minutes. Remove from saucepan. 2. While chicken is cooking, let the roth continue simmering until it’s reduced to a out /3 cup (measure). 3. Rinse the saucepan and put it back on the low burner. Add the coconut oil. When it melts, add the curry powder and sauté it, stirring constantly, for just a minute or two. Add the broth, coconut milk, and water. Whisk it all up. 4. When the chicken has cooled enough to handle, strip the chicken off the bones and chop it up. Stir the chicken into the sauce. Cauli-Rice Servings: 4 Ingredients: ½ head cauliflower Directions: 1. Trim the leaves and bottom of the stem off of cauliflower. Whack the rest into chunks and run through the shredding blade of food processor. 2. Steam the shreds lightly. To do this in the microwave, add 1T of water, cover, and run 6 minutes on high. When it’s done, uncover immediately otherwise it will continue to cook).
  14. 14. WEEK 2 14 DAY 1 Breakfast Mediterranean Eggs* Hot tea 415 calories; 19 g carbohydrates; 19 g protein; 31 g fat Lunch Colorful Chicken-Spinach Salad 1 cup (4 oz) diced cooked chicken ½ cup diced red bell pepper 3 artichoke hearts 2 scallions (including crisp) 1T minced fresh parsley 2 cups Spring Mix greens 2T Balsamic Vinaigrette dressing 1 cup mixed berries Water or unsweetened tea 410 calories; 31 g carbohydrates; 38 g protein; 12 g fat Dinner Cod with Spinach & Tomatoes* 1 oz. almonds 1 cup cantaloupe Water or unsweetened tea 375 calories; 25 g carbohydrates; 28 g protein; 20 g fat TOTAL: 1200 calories DAY 2 Breakfast Flax & Coconut Muffin-in-a-Mug* 1 hardboiled egg ½ cup mixed berries Hot tea 400 calories; 25 g carbohydrates; 20 g protein; 28 g fat Lunch Fish Taco Salad* Water or unsweetened tea 430 calories; 25 g carbohydrates; 25 g protein; 30 g fat Dinner Dill Chicken* 1 apple 1 cup light soy milk Water or unsweetened tea 380 calories; 26 g carbohydrates; 24 g protein; 20 g fat TOTAL: 1210 calories
  15. 15. WEEK 2 15 DAY 3 Breakfast Egg Scramble 2 mushrooms, chopped ¼ red bell pepper 1 scallion ½T olive oil 3 eggs 3T unsweetened coconut milk ½ T brown mustard 1 small pear Hot tea 430 calories; 23 g carbohydrates; 19 g protein; 29 g fat Lunch Greek Yogurt Chicken Salad* 2 cups mixed greens 1 oz. almonds Water or unsweetened tea 400 calories; 24 g carbohydrates; 41 g protein; 18 g fat Dinner Shrimp Stir-Fry* 1 cup cantaloupe Water or unsweetened tea 400 calories; 32 g carbohydrates; 26 g protein; 16 g fat TOTAL: 1230 calories DAY 4 Breakfast Tomato and Avocado Omelet 2 eggs 1 egg white ½ T olive oil ¼ medium tomato, diced 1T minced red onion ½ garlic clove ½ tsp lime juice 1T minced fresh cilantro ½ cup mixed berries Hot tea 415 calories; 16 g carbohydrates; 17 g protein; 31 g fat Lunch Garbanzo Tuna 1 can drained chickpeas 1 can tuna ¼ cup finely chopped celery ¼ cup finely chopped onion ½ tomato 1/3 balsamic vinaigrette ¼ tsp pepper Salt to taste *Chill Water or unsweetened tea 375 calories; 53 g carbohydrates; 27 g protein; 6 g fat Dinner Blackened Steak* 1 cup snow peas Water or unsweetened tea 390 calories; 5 g carbohydrates; 26 g protein; 29 g fat TOTAL: 1180 calories
  16. 16. WEEK 2 16 DAY 5 Breakfast Blueberry Almond Pancakes* 3 oz. non-fat Greek yogurt Hot tea 405 calories; 29 g carbohydrates; 28 g protein; 21 g fat Lunch Egg Salad* 1 cup snow peas Water or unsweetened tea 410 calories; 11 g carbohydrates; 16 g protein; 35 g fat Dinner Orange-Pecan Chicken Skillet* Orange (remaining from recipe) 1 cup grilled zucchini Water or unsweetened tea 380 calories; 27 g carbohydrates; 31 g protein; 18 g fat TOTAL: 1195 calories DAY 6 Breakfast Mexican Eggs ¼ cup diced onion ½ T olive oil ½ medium tomato ¼ green pepper ½ small pepper, minced 3 eggs ½ clove garlic ½ tsp ground cumin ½ tsp ground coriander ½ tsp dried oregano 1 apple Hot tea 375 calories; 29 g carbohydrates; 19 g protein; 20 g fat Lunch Garbanzo Tuna *Leftover from Day 4 Water or unsweetened tea 375 calories; 53 g carbohydrates; 27 g protein; 6 g fat Dinner Lemon-Anchovy Tilapia* 1 cup mixed berries ½ cup steamed broccoli Water or unsweetened tea 445 calories; 12 g carbohydrates; 36 g protein; 24 g fat TOTAL: 1195 calories
  17. 17. WEEK 2 17 DAY 7 Breakfast Vanilla-Maple Paleonola* 1 cup light soy milk Hot tea 450 calories; 22 g carbohydrates; 16 g protein; 36 g fat **Can make ahead of time! Lunch Egg Salad *Leftover from Day 5 2 cups spinach Water or unsweetened tea 395 calories; 7 g carbohydrates; 17 g protein; 35 g fat Dinner Bacon Salmon* ½ cup edamame (in pods) 1 cup steamed green beans Water or unsweetened tea 370 calories; 25 g carbohydrates; 48 g protein; 9 g fat TOTAL: 1215 calories
  18. 18. 18 WEEK 2 RECIPES DAY 1 Mediterranean Eggs Servings: 1 Ingredients: 2T diced onion 2T olive oil 2T minced green bell pepper 1 clove garlic, crushed 2T dry-packed sundried tomatoes 1t dried oregano 1 jarred artichoke heart 4 eggs: 1 whole + 3 egg whites Directions: 1. Dice onion, mince pepper, chop sundried tomatoes, and slice artichoke heart. 2. In skillet, sauté vegetables in 1T oil over medium-low heat. Crush the garlic and oregano while vegetables cook. 3. When onion is translucent and pepper is soft, scoop the vegetables onto a serving plate. 4. Add the rest of the oil to the pan, and crack in the eggs. Cover the skillet and let the eggs cook until the whites are set, but the yolks are still soft (about 5 minutes). Scramble if you prefer. 5. Place the eggs on the bed of vegetables and serve. Cod with Spinach & Tomatoes Servings: 2 Ingredients: 2 cups fresh spinach Salt (optional) 2 tsp olive oil Black pepper ½ lb cod fillet (or fish of choice) 2 pinches cayenne ½ lemon 1 small tomato Directions: 1. Preheat oven to 350®F. Grease roasting pan for fillets. 2. Make bed of spinach about the size of fillets. Oil fillets and place them on top of the spinach. Squeeze lemon over the fish. Pepper lightly, and sprinkle fish with cayenne. 3. Slice tomato into thin slices, and cover the fish fillets with tomato slices. 4. Bake for 15 minutes and serve.
  19. 19. 19 DAY 2 Flax & Coconut Muffin-in-a-Mug Servings: 1 Ingredients: 1 tsp coconut oil 2T shredded coconut meat 1 egg ½ tsp baking powder 20 drops French Vanilla liquid Stevia 1/8 tsp salt 2T flaxseed meal 1 tsp ground cinnamon Directions: 1. Use a little extra coconut oil to thoroughly grease the coffee mug. Put 1 tsp of coconut oil in it and microwave for 10 seconds. 2. Add egg and Stevia to the coconut oil and use a fork to stir up very well. 3. Measure everything else in a bowl and stir together, breaking up any clumps of baking powder. 4. Add the dry mixture to the mug and stir with the fork until it’s lended. Make sure there are no pockets of dry stuff, but do not over-mix. 5. Microwave on high for 1 minute, then check to see if it is done. If it is pulling away from the sides of the mug, it is done. 6. Tip it onto a plate, and serve. Fish Taco Salad Servings: 1 Ingredients: 4 oz. mahi mahi (or other) fillet 2 cups shredded cabbage 2T extra-virgin olive oil 1/8 cup minced red onion ½ lime ½ diced tomato 1T chili powder Salt and black pepper, to taste 1 jalapeno, seeded and chopped Salsa ¼ cup minced fresh cilantro Directions: 1. Measure and whisk together olive oil, juice of lime, chili powder, jalapeno, and minced cilantro. Pour half of the mixture over fish, turning the fillets several times to coat. Let the fish marinate for at least 30 minutes. 2. Grill fish about 5 minutes each side, until white and flaky, basting once or twice while grilling. 3. Dice red onion and tomatoes. Combine with shredded cabbage in a mixing bowl, and pour the rest of the olive oil-lime juice mixture over it, and toss. Salt and pepper to taste. 4. Cut up fish, and mix with salad. Add salsa and serve.
  20. 20. 20 Dill Chicken Servings: 3 Serving size: 1 thigh Ingredients: 3 chicken thighs ½ tsp black pepper 1T olive oil ¼ medium onion, finely diced ½ cup low-sodium chicken broth 1T fresh parsley, minced 1 tsp dried dill (2 tsp fresh) Directions: 1. Place skillet over medium-high heat and start browning the chicken thighs in olive oil until lightly browned all over. 2. Measure the chicken broth and stir the dill pepper into it. Dice onion. 3. When thighs are golden all over, remove them to plate and add the onion to the skillet, turning the heat to medium. Saute the onion in the fat until it is translucent. 4. Put the chicken thighs on top of the onion and pour the broth over it. Scatter parsley over the thigh. 5. Turn the heat down to low and cover. Cook for 25 minutes. 6. After 25 minutes, take the lid off the skillet and let the thighs simmer until the sauce reduces to syrupy consistency. Serve the thighs with the sauce. DAY 3 Greek Yogurt Chicken Salad Servings: 2 Ingredients: 2 chicken breasts 1 pinch salt 3T non-fat plain Greek yogurt 1 pink black pepper 1 cup seedless red grapes, halved 3T chopped walnuts 1 celery stalk, finely chopped Directions: 1. Bring a pot of water to a boil. Add the chicken and poach until cooked through, 15 minutes. Remove from water and let rest on a cutting board for 5 minutes. Give the chicken a rough chop, put it in a bowl, and place it in the fridge for a few minutes to cool. 2. Bring the bowl out of the fridge, and add the yogurt, grapes, celery, and pinches of salt and pepper. Mix to combine. Top with walnuts. 3. Top on a bed of greens, and serve.
  21. 21. 21 Shrimp Stir-Fry Servings: 2 Ingredients: ½ cup coconut oil, divided 1 large onion, largely diced 1 tsp Chinese 5-spice powder ½ lb. shrimp 2 ground garlic cloves 1T grated gingerroot 2 cups green beans Directions: 1. In a small, nonreactive saucepan, combine the coconut oil, Chinese 5-spice powder, and garlic cloves. Bring to a simmer, turn off the heat, and let it steep. 2. Trim the green beans and cut them into 2-inch lengths. Dice the onion, and peel shrimp if needed. Grate the gingerroot and have it close by. 3. Using a wok or heavy skillet, add a few tablespoons of coconut oil over high heat, and let it get hot. 4. Toss in the shrimp and stir-fry until it is pink. Remove to a plate. 5. Add another tablespoon of oil to the skillet, and then add green beans and onion. Stir-fry until tender-crisp. 6. Return the shrimp to the wok, along with the ginger and spice blend. Stir-fry for another minute or so, then serve. DAY 4 Blackened Steak Servings: 2 Ingredients: ¾ l . steak of choice ” thick) 1 tsp Blackening Spice ½ T olive oil *Use blackening spices from Week 1:Day 4 Recipe Directions: 1. Heat up grill or skillet. 2. Sprinkle Blackening Spice evenly over both sides of the steak, using palm to gently press the spice into the meat to help it adhere. 3. When skillet or grill is hot, add olive oil (if skillet) and add steak. After roughly 5 minutes (be sure to watch steak), flip steak to finish cooking. Steak should be crusty on the outside and pink in the middle.
  22. 22. 22 DAY 5 Blueberry Pancakes Servings: 10 Serving size: 2 pancakes Ingredients: ¾ cup almond meal 2T coconut oil 2T flaxseed meal 2T water 2T coconut flour 10 drops vanilla liquid Stevia ¼ tsp salt 3 eggs ½ tsp baking soda 1 cup blueberries ¼ cup shredded coconut meat Coconut oil, as needed ½ cup Greek yogurt Directions: 1. Measure all dry ingredients in a mixing bowl and stir until evenly distributed. 2. Place skillet or griddle over medium-high heat to begin heating. 3. Whisk Greek yogurt, melted coconut oil, water, Stevia, and eggs together. Add dry ingredients and whisk until there are no pockets of dry ingredients. Stir in the blueberries. 4. Add just enough coconut oil to skillet or griddle to film it. Scoop ¼ cup batter onto skillet, flipping when bubbles start to form. Orange-Pecan Chicken Skillet Servings: 2 Ingredients: ½ head cauliflower ¼ orange 1½ T olive oil ½ lemon 2T chopped pecans 1T chicken broth ½ lb. boneless, skinless chicken breast 2T fresh parsley, minced ¼ medium onion, chopped Salt and black pepper ¼ red bell pepper, diced Directions: 1. Prepare Cauli-Rice.*(See Week 1: Day 7 Recipe) 2. Chop pecans, dice chicken ˞ ½” cu es), chop onion, and dice red pepper. 3. Melt half of olive oil in heavy skillet over medium heat. Add pecans and stir until toasty. This is a short process. Remove before they burn and transfer to plate to reserve. 4. Turn up the burner to medium high. Add olive oil, and then add the chicken. Stir-fry until the pink is gone, Remove it from the skillet and reserve. 5. Add the onion and red pepper to the skillet and stir-fry until the onion is translucent. Add the chicken and cauliflower. Grate the zest from the orange and squeeze in the juice of the orange and the lemon. Add the chicken broth. Stir everything well. 6. Add the pecans and parsley, then serve.
  23. 23. 23 DAY 6 Egg Salad Servings: 3 Ingredients: ½ bell pepper, diced 6 eggs, hardboiled 2 large celery ribs, diced 6T mayonnaise 4 scallions, sliced thin 1T brown mustard 2T fresh parsley, minced Salt and pepper to taste Directions: 1. Cut up vegetables and eggs. Combine in a mixing bowl. 2. Stir together mayonnaise and mustard, then add to salad and stir it all up. Add salt and pepper to taste. 3. Wrap in lettuce leaves or serve as is. Save extra for later use or snack. Lemon-Anchovy Tilapia Servings: 2 Ingredients: 12 oz. tilapia fillets (split in 2) 2T olive oil Lemon-Anchovy Sauce: 1 egg yolk ½ shallot 1½ T brown mustard ½ clove garlic, peeled 1 oz. canned anchovies ½ cup olive oil ½ lemon Directions: For sauce: 1. Put egg yolks, mustard, anchovies(including oil), zest and juice of lemon, shallot, and garlic in food processor. Run until shallot and garlic are pulverized. 2. Slowly pour in oil with food processor running. When the sauce thickens up like mayonnaise, and the oil starts to puddle, stop. It is okay if there is extra oil left. 3. Keep refrigerated until serving. For fish: 1. Preheat oven to 375®F. 2. Grease baking dish for the size of fillets. Place fillets in baking dish and drizzle with olive oil. 3. Bake for 10 minutes. 4. Spread a tablespoon of Lemon-Anchovy sauce over each fillet. Bake for another 7-10 minutes, or until flaky. 5. Serve, and add more sauce if desired.
  24. 24. 24 DAY 7 Vanilla-Maple Paleonola Servings: 16 Ingredients: 1 cup flaxseed meal 1/3 cup maple syrup 2 cups shredded coconut meat 2 cups chopped pecans 1 tsp ground cinnamon ½ cup sunflower seeds ½ cup water ½ cup chopped walnuts ½ cup coconut oil, melted ½ cup shelled pumpkin seeds 2 tsp vanilla ½ cup sliced almonds Directions: 1. Preheat oven to 250®F. 2. In a big mixing bowl, combine the flax meal, coconut, and cinnamon. Stir together so everything is evenly distributed. 3. Measure water, oil, vanilla, and maple syrup and stir them together. Pour this over the dry ingredients and use a whisk to stir until damp. 4. Line a 11x13-inch roasting pan with nonstick foil. Turn this mixture into pan. Press it into an even layer in the bottom of the pan and place in oven for 1 hour. 5. When hour is up, take the pan out of the oven. Use the edge of a spatula to cut the whole thing into 1-inch squares, or smaller. It’s okay if chunks crum le. Stir the chunks around the pan. 6. Measure and stir in the seeds and nuts. Put the pan back in the oven for 20 minutes. 7. After 20 minutes, stir, and put the pan back in the oven. Repeat this 2 or 3 more times until the nuts and seeds are toasted to liking. 8. Remove from oven, and store in a tightly lidded container. Bacon Salmon Servings: 2 Ingredients: 3 slices bacon Coconut oil ½ large onion 12 oz. salmon (cut in 2) Salt and pepper to taste Directions: 1. Fry bacon in skillet until crunchy. Break into small bacon bits. Scoop it out and reserve when done. 2. While bacon is cooking, slice onion. Transfer to skillet and sauté until translucent. Add it to bacon. Sprinkle with salt and pepper. 3. Add coconut oil to skillet to prevent sticking, and let it heat up. Pan-fry salmon. Let it cook 3-4 minutes per side, turning carefully. 4. Plate the fillets and top with bacon and onions. Serve.
  25. 25. WEEK 3 25 DAY 1 Breakfast Sweet and Smoky Eggs* 1 peach Hot tea 410 calories; 26 g carbohydrates; 18 g protein; 26 g fat Lunch Strawberry Chicken Salad 4 oz. grilled chicken 1T chopped walnuts 3T balsamic vinaigrette 4 strawberries, quartered 2 cups Spring Mix lettuce Water or unsweetened tea 390 calories; 8 g carbohydrates; 23 g protein; 31 g fat Dinner Garlic and Herb Fish 6 oz. grilled fish Garlic and Herb Sauce* 1 grilled zucchini 1 baked sweet potato Water or unsweetened tea 390 calories; 42 g carbohydrates; 39g protein; 7 g fat TOTAL: 1195 calories DAY 2 Breakfast Vanilla-Maple Paleonola** 1 cup light soy milk Hot tea 450 calories; 22 g carbohydrates; 16 g protein; 36 g fat **Use extra from Week 2:Day 7 Lunch Spicy Citrus Chicken Salad* Water or unsweetened tea 405 calories; 6 g carbohydrates; 21 g protein; 33 g fat Dinner Pink Grapefruit Flounder* ½ cup cooked spinach (1 cup raw) Water or unsweetened tea 380 calories; 30 g carbohydrates; 36g protein; 13 g fat TOTAL: 1235 calories
  26. 26. WEEK 3 26 DAY 3 Breakfast Avocado Omelet ½ avocado, sliced 2 tsp minced onion ¼ lime 2 tsp fresh cilantro (optional) 2 eggs 1 cup mixed berries Hot tea 375 calories; 30 g carbohydrates; 15 g protein; 24 g fat Lunch Spiced Salmon Salad 4 oz. salmon -seasoning of choice 1 cup spinach 1 cup kale ½ cup sliced cucumber ½ cup cherry tomatoes 2T balsamic vinaigrette 1 pear Water or unsweetened tea 400 calories; 44 g carbohydrates; 30 g protein; 11 g fat Dinner Garlic and Herb Turkey 5 oz. turkey breast Garlic and Herb Sauce (saved) ½ oz. crushed almonds (about 7) ½ cup mashed butternut squash 1 cup steamed broccoli Water or unsweetened tea 410 calories; 32 g carbohydrates; 44 g protein; 18 g fat TOTAL: 1235 calories DAY 4 Breakfast Blueberry Almond Pancakes** 3 oz. non-fat Greek yogurt Hot tea 405 calories; 29 g carbohydrates; 28 g protein; 21 g fat **Same recipe as Week 2 Lunch Spicy Citrus Chicken Salad* Water or unsweetened tea 405 calories; 6 g carbohydrates; 21 g protein; 33 g fat Dinner Crispy Shredded Beef* ½ cup mashed butternut squash ½ cup cooked spinach Water or unsweetened tea 395 calories; 29 g carbohydrates; 24 g protein; 22 g fat **May want to simmer beef night before to save time, or crock pot TOTAL: 1205 calories
  27. 27. WEEK 3 27 DAY 5 Breakfast Spinach & Mushroom Eggs ¼ cup minced onion ½ cup chopped mushrooms 1T olive oil 1 cup fresh spinach 3 eggs 1 peach Hot tea 405 calories; 22 g carbohydrates; 20 g protein; 27 g fat Lunch Avocado Tuna Salad 1 avocado, mashed 5 oz. canned tuna 1 lemon, juiced 1T chopped onion Salt and pepper to taste Water or unsweetened tea 395 calories; 15 g carbohydrates; 31 g protein; 25 g fat Dinner 5 oz. pork loin ½ cup edamame ½ cup mixed berries Water or unsweetened tea 415 calories; 16 g carbohydrates; 53 g protein; 13 g fat TOTAL: 1215 calories DAY 6 Breakfast Kale Eggs 1 cup kale ¼ minced onion 1T olive oil 1 garlic clove 1 pinch red pepper flakes ¼ lemon (juice) 3 eggs 1 small banana (½ large) Hot tea 400 calories; 22 g carbohydrates; 19 g protein; 27 g fat Lunch Oven-Baked Meatballs** 1 cup kale + 1 tomato 1 apple Water or unsweetened tea 415 calories; 25 g carbohydrates; 35 g protein; 15 g fat Dinner Creamy Tarragon Chicken* Cauli-Rice ½ cup broccoli Water or unsweetened tea 390 calories; 6 g carbohydrates; 39 g protein; 23 g fat TOTAL: 1205 calories
  28. 28. WEEK 3 28 DAY 7 Breakfast Vanilla-Maple Paleonola** 1 cup light soy milk Hot tea 450 calories; 22 g carbohydrates; 16 g protein; 36 g fat **Use extra from Week 2:Day 7 Lunch Tilapia Herb-Garden Salad 6 oz. grilled or baked tilapia 6 fresh snow pea pods 2cups spring mix-romaine lettuce 1 scallion 1T fresh parsley 1T thyme leaves, stems removed 1T fresh marjoram 2tsp minced tarragon 2T Dill Dressing* 1T toasted sunflower seeds Water or unsweetened tea 380 calories; 14 g carbohydrates; 38 g protein; 21 g fat **Substitute herbs with what you have Dinner Turkey Mushroom Stir-Fry* Water or unsweetened tea 380 calories; 17 g carbohydrates; 44 g protein; 15 g fat TOTAL: 1210 calories
  29. 29. 29 WEEK 3 RECIPES DAY 1 Sweet and Smoky Eggs Servings: 1 Ingredients: ¼ cup diced onion 1 tsp chipotle adobo sauce ¼ cup diced red bell pepper ½ tsp oregano ¼ diced medium tomato ¼ tsp ground cumin 1T coconut oil 1 garlic clove 3 eggs Directions: 1. Dice up vegetables. Put skillet on medium heat and start sautéing vegetables in the coconut oil. 2. Whisk eggs with chipotle sauce, oregano, cumin, and garlic. 3. When vegetables are soft, pour in the eggs and scramble until set. Garlic and Herb Sauce Servings: 7 Ingredients: 1 cup unsweetened coconut milk ¼ tsp dried thyme 1 garlic clove 1 scallion ¼ tsp dried basil ½ tsp dried dill ¼ tsp dried pepper ¼ tsp anchovy paste Directions: 1. Toss everything into food processor and run until garlic and scallion are pulverized. 2. Place extra in airtight container and refrigerate.
  30. 30. 30 DAY 2 Spicy Citrus Chicken Salad Servings: 2 Ingredients: 2T pepitas (pumpkin seeds) ½ tsp ground cumin ¾ cup diced cooked chicken ¼ tsp cayenne, or to taste 3T diced red onion 1 clove garlic, crushed ¼ cup diced celery ¼ cup Olive Oil Mayonnaise ½ cup mandarin oranges Salt 1 tsp lime juice Juice and zest of orange Directions: 1. Over medium heat, stir pumpkin seeds in a dry skillet until they puff and brown slightly. Let them cool. 2. Assemble diced chicken, onion, and celery in a mixing bowl. 3. Squeeze the juice and ¼ tsp of zest from the orange into a small bowl. Add the lime juice, cumin, cayenne, garlic, and mayonnaise. Whisk it up and pour it over the salad. Stir to coat. 4. Place half the mixture (1 serving) into a bowl and mix in half the toasted pumpkin seeds. Keep other half refrigerated for later use. Save other half of pumpkin seeds to add just before serving. Pink Grapefruit Flounder Servings: 3 Ingredients: 1/3 cup coconut flour 2 shallots Salt and black pepper 1 ruby red grapefruit 1 pinch cayenne 1T balsamic vinegar 2T coconut oil 1/8 tsp black pepper 1 lb flounder fillet (3 portions) Directions: 1. Mix the coconut flour, salt, pepper, and cayenne. Roll the fillets so they are dusted all over. 2. Over medium-high heat, melt coconut oil to coat the bottom of a nonstick skillet. Place fillets on skillet and cook for about 4 minutes per side. Remove when golden and flaky. 3. Mince up shallots, and cut grapefruit in half. Over a bowl (to catch the juice), use a sharp knife to cut out each section, and cut each half again. Squeeze the remaining juice from the grapefruit shells into the bowl. 4. Sauté shallots for 1-2 minutes. Stir in grapefruit juice, vinegar, and pepper. Boil for about 1 minute, until syrupy. Stir in the grapefruit bits, just to heat them through. 5. Spoon the sauce over the fish, and serve.
  31. 31. 31 DAY 4 Crispy Shredded Beef Servings: 3 Ingredients: ¾ l . eef chuck, diced ” cu es) Water ½ onion 1 T coconut oil Salt Directions: 1. To simmer beef: Cut up beef chuck, and place in frying pan with diced onion. Add water and a pinch of salt, cover. Bring to a boil. Turn the burner down so the water is barely simmering, cover the pot, and let your beef cook for an hour, or until shredded. Let it cool in the broth. If using crock pot, give beef at least 5-6 hours. 2. When beef is cool, place it on a large plate. Use forks to finely shred the beef. 3. Dice the rest of onion. Add coconut oil and onion to skillet over low heat. Cook until onion is translucent. 4. Add the shredded beef and turn the burner up to medium-low. Let the beef fry, turning over every 3- 5 minutes or so, until beef shreds are brown and crispy. DAY 6 Creamy Tarragon Chicken Servings: 2 Ingredients: ¾ boneless, skinless chicken breast ½ cup unsweetened coconut milk Salt and black pepper 2T lemon juice 1T olive oil 1 tsp chicken broth ½ T finely chopped tarragon Directions: 1. Cut chicken into ½-inch slices. Salt and pepper lightly. 2. Add oil to skillet over medium-high heat. Add the chicken in batches so it is not too crowded. Sauté until it is done and has a little golden color. 3. Return all the chicken to the skillet and stir in the tarragon. 4. Pour in the coconut milk and chicken broth. Stir. Let it simmer for a few minutes to cook down a little. Squeeze the lemon juice in and stir. Salt and pepper to taste.
  32. 32. 32 DAY 7 Turkey Mushroom Stir-Fry Servings: 3 Ingredients: 1 lb turkey breast, boneless & skinless 6T balsamic vinegar 2 medium onions 1T grated gingerroot 2 cups sliced mushrooms 2 garlic cloves, minced 2 cups snow peas 3T coconut oil, divided 1 cup spinach Directions: 1. Cut turkey into bite-sized pieces. Halve and slice your onions. Pinch the ends off the pea pods and pull off any strings. 2. In small dish, stir together balsamic vinegar, gingerroot, and garlic. Set aside. 3. Put wok or large skillet over highest heat and melt half the oil. When it’s hot, add the turkey and stir- fry until the pink is gone. Remove and set aside. 4. Melt the rest of the oil in the wok or skillet and throw in the onion. Stir-fry for a minute or so, then add the mushrooms and pea pods. Stir fry another 1-2 minutes, until pea pods have turned bright green. Add in spinach. 5. Add the turkey back to the skillet and add the balsamic mixture. Stir-fry another minute, then serve.
  33. 33. 33 SNACK LIST Approximately 200 calories 3 oz. salmon lox + 1 c. melon 160 calories ¼ cup mixed nuts 170-180 calories Apple + 1T almond butter 175 calories Banana + 1T almond butter 190 calories ½ Egg Salad (Wk. 2) + raw vegetables 195 calories ½ Avocado Tuna Salad (Wk. 3) + veggies 200 calories 5 oz. tuna w/ 2T mayo + raw veggies 200 calories 2 kale chips* + 1T almond butter 205 calories 6 oz. nonfat plain Greek yogurt + 1 cup mixed berries 210 calories 3 meatballs (Wk. 1) + raw veggies 220 calories 1 cup mixed berries + ¼ cup mixed nuts 235 calories Apple + ¼ cup almonds 240 calories ¼ c. almonds + 2T dried fruit 240 calories Banana + ¼ cup almonds 250 calories Approximately 300 calories Green Smoothie 260 calories ¾ Egg Salad (Wk. 2) + raw veggies 260 calories Apple + 2T almond butter 270 calories Banana + 2T almond butter 290 calories ½ serving Paleonola (Wk. 2) + 1T almond butter 290 calories 6 oz. Greek yogurt + 1 cup mixed berries + 2T almonds 290 calories 4 meatballs (Wk. 1) + raw veggies 295 calories 2 c. kale chips* + 2T almond butter 300 calories Kale Chips 1 large bunch kale, torn, stems removed (about 16 cups) 1T extra virgin olive oil ¼ tsp salt Directions: 1. Position racks in upper-third of oven. Preheat to 400°F. 2. If kale is wet, pat thoroughly dry with clean kitchen towel. Transfer to bowl. Drizzle with oil and sprinkle with salt. Use hands to evenly distribute. 3. Fill 2 large rimmed baking sheets with 2 layers of kale, making sure kale does not overlap. 4. Cook for 8-12 minutes until leaves are mostly crisp, turning pans around halfway through. Store in airtight container Green Smoothie 1 cup unsweetened almond (or soy) milk 2T ground flaxseed 2 cups organic spinach 2T almond butter 1 banana, frozen 3 ice cubes
  34. 34. 34 GROCERY LIST STAPLES These are the items that are commonly used or found throughout the recipes. They are categorized into 3 groups for this meal plan. Must-Have Staples: These items are essential in the recipes they appear in. Olive oil Almond Butter Coconut oil Coconut meat Mayonnaise (w/ olive oil) Coconut flour Brown mustard Almond flour Flaxseed Less-Important Staples: These items are important, but the recipe will survive without them. White wine vinegar Pesto Chipotle adobo sauce Jarred minced garlic (if you don’t want to mince garlic every time the recipe calls) Lemon juice/lime juice (if you don’t want to buy a lemon/lime every time the recipe calls) Kind-of-Staples: These items are mostly seeds. They are usually in very small amounts in the recipe, and will not affect the recipe if missing. However, although small, they are typically very nutrient-dense. Pepitas (pumpkin seeds) Sunflower seeds Chia seeds Coriander seeds Stevia Spices & Herbs: These are the spices that are seen in multiple recipes throughout the meal plan, and may be a good idea to have on hand. It is not necessary though. The good thing about spices is if you don’t have one specific one, you might have spice that is similar. Dried versions of herbs are another option to buying fresh herbs. Dill Chinese 5-spice Cinnamon Dried oregano Garlic powder Dried thyme Chili powder Dried cilantro Curry powder Dried parsley Cayenne pepper Dried basil Paprika Dried tarragon
  35. 35. 35 GROCERY LIST WEEK 1 The shopping guides are designed for single servings, even though some recipes may have multiple servings. Refer to recipes to determine how much more you will need of a given item. Vegetables o 1 tub spinach (5 c.) o 1 bag shredded cabbage o 1 carrot o 2 cups green beans o 1 sweet potato o 1 red onion o 1 white onion o 1 broccoli head o 1 cauliflower head o 4 bell peppers o 2 tubs (or 1 large) cherry tomatoes o 1 tomato o Asparagus o Snow pea pods o Scallions (green onions) o 8 oz. brussel sprouts o 1 celery stalk o 1 garlic bulb o 1 tub sliced mushrooms o Shallots Meat and Eggs o 18 egg carton o About 26 oz. chicken breast (check oz. on label) o Strip steak (about ¼ lb) o 1 package turkey bacon o 1 lb. ground lean pork (or other lean ground meat) Fruit o 3 avocados o 1 bag grapes (1 cup) o 1 apple o 5 oranges o 1 small tub blueberries o 1 tub strawberries o 1 tub berries of choice o 2 mangoes o 1 peach o 2 bananas Fish o Salmon (about 20 oz.) o Tilapia (about 10 oz.) o Shrimp (½ lb) Misc. o Light Soymilk o 1 tub nonfat plain Greek yogurt o Balsamic Vinegar o Olive Tapenade o Chicken broth o Tea *If there is an item you dislike or have an allergic reaction to, substitute it for another similar item that better suits you.
  36. 36. 36 GROCERY LIST WEEK 2 The shopping guides are designed for single servings, even though some recipes may have multiple servings. Refer to recipes to determine how much more you will need of a given item. Vegetables o Snow pea pods o 1 zucchini o 3 onions o 1 red onion o 3 tomatoes o 1 bell pepper o Garlic bulb o Broccoli o 1 spinach tub (4 c.) o Edamame (frozen) o Green beans (1 cup) o Artichoke hearts o 1 bag shredded cabbage o Celery (if low) o Gingerroot o 1 head cauliflower o Scallions (green onions) o Shallots o Anchovies Meat and Eggs o 18 egg carton o 3 chicken breasts o Steak (about ¼ lb) o 1 package turkey bacon (if low) Fruit o 2 oranges o 1 apple o 2 small tubs blueberries o 1 tub Strawberries o 1 small tub blackberries o 1 small tub raspberries o 1 lemon o 1 lime o Grapes (if low or bad) Fish o Salmon (6 oz.) o Tilapia (about 6 oz.) o Shrimp (½ lb) o ½ lb cod (or other) o 4 oz. mahi mahi (or other) Misc. o Light Soymilk o 1 tub nonfat plain Greek yogurt (if low) o Almonds o Walnuts o Pecans o French Vanilla liquid Stevia o Maple syrup o Chicken broth (if low) o Brown mustard *If there is an item you dislike or have an allergic reaction to, substitute it for another similar item that better suits you.
  37. 37. 37 GROCERY LIST WEEK 3 The shopping guides are designed for single servings, even though some recipes may have multiple servings. Refer to recipes to determine how much more you will need of a given item. Vegetables o 1 tub Spring Mix lettuce o 1 small tub spinach o 1 tub kale o 1 zucchini o 1 sweet potato o 3 onions o 1 red onion o 1 cucumber o 2 tomatoes o 1 small tub cherry tomatoes o Butternut squash o Broccoli (2 c.) o Cauliflower o 1 bell pepper o Shallots o Sliced mushrooms Meat and Eggs o 18 egg carton o 2-3 chicken breasts o Turkey breasts (10 oz.) o Pork loin (5 oz.) o ¼ lb. beef chuck Fruit o 2 peaches o 1 tub strawberries o 2 tubs blueberries o 1 raspberries o 1 blackberries o 2 pears o 1 banana o 1 can mandarin oranges o 1 ruby red grapefruit Fish o Salmon (4 oz.) o Tilapia (about 6 oz.) o Flounder- 5 oz. (or other) o 6 oz. fish of choice o 1 can tuna Misc. o Light Soymilk o 1 tub nonfat plain Greek yogurt (if low) o Anchovy paste *If there is an item you dislike or have an allergic reaction to, substitute it for another similar item that better suits you
  38. 38. 38 Suggested Spices and Herbs to Use Beef: bay leaf, dry mustard, green pepper, garlic, marjoram, oregano, onion, thyme, sage, mushrooms, chili powder, pepper, cumin Chicken/ Turkey: cranberries, parsley, paprika, green pepper, thyme, lemon juice, rosemary, onion, tomato, chili powder Lamb: curry, garlic, mint, pineapple, rosemary, lime juice, oregano Pork: applesauce, rosemary, onion, sage, garlic, pepper, chili powder Veal: apricots, bay leaf, curry, garlic, ginger, mushrooms, oregano, onion, pepper Fish: bay leaf, curry, dry mustard, onion, green pepper, marjoram, paprika, dill, tomato, garlic, almonds, cumin, pepper, lemon Eggs: chives, dry mustard, green pepper, onion, parsley, curry, mushrooms, tomato, pico de gallo Beans: onions, garlic, coriander, tomatoes, lemon juice Cabbage: lemon juice, caraway seeds, onion, green pepper, vinegar Carrots: ginger, parsley, mint, nutmeg, cinnamon Cauliflower: parsley, paprika, lemon juice, low sodium salad dressings Corn: green pepper, mace, chili powder, onion pepper Cucumbers: onions, vinegar, cracker pepper, dill Greens: red pepper, vinegar, onion, lemon juice Green beans: lemon juice, marjoram, nutmeg, dill seed, onion, tomato, pepper Peas: onion, mint, parsley, green pepper, tomato Potatoes: onion, mace, green peppers, dill, tomatoes, lemon, lime, parsley Squash: onion, garlic, tomatoes, cumin, nutmeg, mace, cinnamon Turnips: nutmeg, cinnamon Other suggested seasonings: Seasoned pepper Cloves Tabasco sauce Anise Cinnamon Fresh salsa Saffron Louisiana hot sauce Mrs. Dash Splash of orange or pineapple juice All fresh peppers
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