mealplan.week14.pdf

WEEK 14 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
meat bagels frisee salad bacon chips chicken marsala
5-ingredient
nutella bars
cauliflower
hashbrowns
hot italian sausage beef jerky kimchi soup
copycat kind
bar
sausage & egg
vegetable scramble
turkey bowls with
mushrooms & cabbage
rice
avocado fries hearty crab stew
chocolate chile tacos
pesto chicken grill
packets
paleo tortilla chips
pan-seard
scallops
cinnamon bun fat
bomb bars
grilled chicken salad
chicken nugget
bites
salpicon
mashed cauliflower
breakfast bowls
chicken salad with lemon
& blueberry
pork tenderloin
with zucchini
salad
eggs benedict a la
oopsie
smoked salmon salad
slow cooker pork
ragu

CALORIES FAT PROTEIN CARBOHYDRATES
467.09 36.54g 28.69g 4.54g
Ingredients
Preparation
1 ½ onions, finely diced
1 Tbsp. butter
2 lbs. of ground pork
2 eggs
2/3 cup tomato sauce
1 tsp. paprika
1 tsp. sea salt
½ tsp. ground pepper
1. Preheat the oven to 400 degrees. Line a baking dish with parchment paper.
2. Heat the butter in a skillet over medium heat. Sauté the onions until translucent.
Allow the onions to cool before adding them to the meat.
3. In a bowl, mix all of the ingredients including the cooked onions. Mix well enough
to evenly distribute the spices.
4. Divide the meat into 6 portions. Using your hands, roll a portion into a ball and then
indent the middle, and flatten slightly to form the appearance of a bagel.
5. Place each portion in the dish and repeat with each of the portions of meat. Bake
for 40 minutes or until the meat is fully cooked.
6. Allow the meat bagels to cool. Slice the meat bagel just like a regular bagel. Fill the
meat bagel with topping such as tomato slices, lettuce, onions etc.
Meat Bagels
(6 servings)

293.64 19.92g 13.22 19.92
Ingredients
Preparation
20 oz. cauliflower rice, cooked & cooled
1/2 onion
2 Tbsp. flaxseed meal
1 clove garlic, minced
1 egg
2 egg whites
2 Tbsp. avocado oil
1. Whisk together the onion, flaxseed meal, garlic, salt, egg and 1 of the egg whites
into a large mixing bowl.
2. Add the cauliflower rice to the bowl and mix well together with the other
ingredients. It should stick enough to form a patty. If it doesn’t stick, add the other
egg white.
3. Heat the avocado oil in a skillet over medium heat. Add the cauliflower mixture into
tablespoon sized hashbrowns on the pan and form the patties. Cook each side for 2-4
minutes until crispy and browned.
Cauliflower Hashbrowns
(2 servings)

528.58 38.45g 32.15g 12.65g
Ingredients
Preparation
8 eggs, beaten
1 lb. ground sausage
1/4 cup diced red onion
1/4 cup diced tomatoes
1/4 cup diced red peppers
1/4 cup diced green peppers
1. Cook sausage over medium heat until no
longer pink. Add the vegetables and saute until tender.
2. Create a pool in the center of the vegetable/sausage mixture and add the eggs.
Cook, stirring, until the eggs are fully cooked.
Sausage & Egg Vegetable Scramble
(4 servings)

466.11 35.91g 27.84g 8.07g
Ingredients
Preparation
1 Tbsp. coconut oil
1 shallot, minced
1 clove garlic, minced
1 lb. ground beef
1 (7oz.) can green chiles
1 Tbsp. tomato paste
1 Tbsp. cocoa powder
1/2 Tbsp. cumin
1/2 tsp. cinnamon
1/4 tsp. allspice
1/4 tsp. kosher salt
1. Heat the coconut oil in a large skillet over medium-high heat. Once hot, add the
shallots and saute for 2-3 minutes. Add the garlic and cook for about 30 seconds, until
fragrant.
2. Add the beef, breaking it up with a spatula and cook until browned, about 5
minutes. Once beef is browned, add chiles and tomato paste and stir until combined.
Add the remaining spices, stir until combined and cook for another 1-2 minutes.
3. Remove from heat, serve in taco shells or tortillas with desired toppings.
Chocolate Chile Tacos
(3 servings)

523.48 52.89g 4.91g 15.09g
Ingredients
Preparation
1/2 cup creamed coconut, diced
1/8 tsp. cinnamon
First Icing:
1 Tbsp. coconut oil
1Tbsp. almond butter
Second Icing:
1 Tbsp. almond butter
1/2 tsp. cinnamon
1. Line a dish or a mini loaf pan, muffin pan etc with appropriate liners (i.e. muffin
liners).
2. In a bowl, using your hands, mix the coconut cream and cinnamon. Pat into the
dish. Fills 2 mini loaf sections.
3. First Icing: In another bowl using a whisk, whisk together the coconut oil and
almond butter. Spread this over the creamed coconut. Place the bars in the freezer
for about 5 minutes or more.
4. Second Icing: Using a whisk, mix the icing together in a bowl. Drizzle the icing over
the bars and either freeze again or consume.
Cinnamon Bun Fat Bomb Bars
(2 servings)

284.98 25.45g 11.73g 5.8g
Ingredients
Preparation
Eggs Benedict:
4 Oopsie rolls
4 eggs
4 slices Canadian bacon
1 Tbsp. white vinegar
1 tsp. chives
Hollandaise Sauce:
2 egg yolks
2 Tbsp. butter
1 tsp. lemon juice
1 pich salt
1 pinch paprika
1. Start off making a quick hollandaise sauce. Separate 2 eggs and whisk the yolks in a glass
bowl until they’ve doubled in volume. Add a squish of lemon juice.
2. Set a pot of water to boil. You need only about an inch of water set to simmer.
Begin melting some butter to later add to the sauce to emulsify. Using a double boiler (or the
glass bowl set on top of the simmering water) start to whisk the lemony egg yolks rapidly.
You will see they will become thicker the more you whisk and gently heat.
3. Pour in the melted butter slowly all while still whisking, Be careful not to heat so much the
eggs begin to cook too quick and turn into scrambled eggs! The hollandaise sauce should
be thick enough to coat the back of a spoon when lifted out. When the hollandaise sauce is
done, take it away from the heat and leave aside. Season with salt and paprika. If it cools and
thickens too much, simply add a teaspoon of water and whisk to make it spoonable again.
4. To poach your eggs, set a pot of water (about 3 inches deep) to boil. Once the water comes
to a boil, reduce it to simmer and add some salt and a tablespoon of white vinegar. Create a
whirlpool in the water with a wooden spoon by stirring around a few times in one direction.
5. Crack an egg into a teacup and gently lower into the whirlpool you’ve created. Don’t drop
the egg in, rather lower the cup into the water and let it out. Let the egg cook for about 2-4
minutes. You want these eggs to be pretty runny. Lift the egg gently with a spatula and let it
rest on a paper towel lined plate. Do the same with the rest of the eggs.
6. Fry up the Canadian bacon if you’d like. Top 4 oopsie rolls with the Canadian bacon
and gently place a poached egg onto each slice of bacon. Spoon about a tablespoon of
hollandaise sauce onto each serving and top with some salt and pepper and chopped chives.
Enjoy right away!
Eggs Benedict a la Oopsie
(2 servings)

365.33 32.21g 8.31g 10.49g
Ingredients
Preparation
3 servings cauliflower mash
1 1/2 cups whole baby portobello mushrooms
4 cups fresh greens
6-8 slices of bacon
3 Tbsp. coconut aminos
2 Tbsp. coconut oil
1 Tbsp. olive oil
sea salt to taste
1. Preheat oven to 375 degrees. Heat oil in a sauté pan over medium low heat. Slice
mushrooms in half and add to sauté pan. Cook slowly over low heat for the flavors
to fully develop.
2. When the mushrooms are well cooked, pour in the Coconut Aminos to deglaze
the pan and develop a caramelization on the outside of the mushrooms. Remove
from heat and sprinkle with a bit of coarse sea salt while the glaze is still wet.
3. Lay bacon on a rimmed, parchment lined baking sheet. Cook until crisp, about
12-15 minutes. Remove bacon from cooking sheet and set aside to cool on a paper
towel. This will absorb extra grease. Reserve the grease left on the baking sheet
and store in an airtight jar in the fridge to use for cooking. Once bacon has cooled,
rough chop and store until use.
4. Divide ingredients along with cauliflower mash among 3 bowls, and drizzle with
olive or avocado oil. Sprinkle with coarse sea salt.
*These can be prepped the day before and reheated for a quick breakfast bowl, or
eaten straight from the fridge.
Mashed Cauliflower Breakfast Bowls
(3 servings)

269.36 21.87g 12.74g 4.35g
Ingredients
Preparation
4 pieces thick-cut bacon, diced
2 Tbsp. shallots, minced
Extra-virgin olive oil, as needed
1/4 cup red wine vinegar
2 tsp. dijon mustard
1/4 tsp. salt
1/4 tsp. black pepper
4 eggs
8 cups frisee lettuce
2 Tbsp. fresh chives, minced
1. In a medium skillet over medium heat, saute the bacon until crisp. Use a slotted
spoon to transfer the bacon to a paper towel-lined plate. Turn the heat off and
whisk the shallots into the bacon grease. There should be about 1/4 cup of bacon
grease; if it’s shy of that amount, add some extra-virgin olive oil.
2. In a small bowl, whisk the vinegar and Dijon until emulsified. Add in the bacon
grease mixture and whisk. Whisk in the salt and pepper.
3. To poach the eggs: Fill a nonstick skillet with about 2 inches of water and bring
it to the barest simmer over medium heat; add a little vinegar if using. Crack the
eggs, slipping them gently into the water one at a time, and cook until the whites
are set but the yolks are still runny, 3 to 4 minutes. Using a slotted spoon, gently
scoop the eggs from the water and blot dry with a paper towel.
4. In a large salad bowl, toss the frisee with the dressing and bacon. Divide the
lettuce among 4 serving bowls and top each with an egg and a sprinkle of chives.
Frisee Salad
(4 servings)

360.4 27.17g 23.4g 5.14
Ingredients
Preparation
4 lb. lean ground pork, chilled
¼ cup red wine vinegar
2 Tbsp. cold water
2 Tbsp. dijon mustard
4 tsp. salt
1 Tbsp. garlic powder
1 Tbsp. onion powder
1 Tbsp. black pepper
4 Tbsp. smoked paprika
4 Tbsp. fennel seeds, crushed
2 Tbsp. red pepper flakes
3 tsp. cayenne pepper
1/2 cup parsley, finely chopped
About 9 feet hog casing
1. In a large mixing bowl, add your meat along with the
rest of the ingredients and mix until just incorporated, no
more.
2. Work the meat into the meat grinder (if you’re using a
KitchenAid Stand Mixer equipped with the meat grinder
attachment, set speed to 4); when the meat is completely
ground, place the finished mixture in the fridge while you
prep the sausage stuffer.
3. Slide the hog casing onto the sausage stuffing tube and leave about 5 to 6 inches hanging
at the end. You will need approximately 6 inches of casing per link, so about 9 feet total for
this recipe.
4. Hold the casing loosely at the end of the stuffing tube with one hand and let the sausage
feed into the casing as you push the meat down the feeding tunnel with your other hand.
The meat will take care of pulling the casing off of the tube. All you need to help shape it a
little bit and push back any air bubbles that may form.
5. Once all the meat has been pushed through, take your sausage off of the stuffing tube and
start twisting this giant sausage into links, twisting in opposite directions between links to
keep them from coming undone as you twist the next one. It really helps to work in sections,
too, so twist right smack in the middle, then again in the middle of each newly formed
section. This will leave you with 4 oversized links, which will make it easier for you to form
sausages of equal length. Form 3 or 4 links out of each section, which will yield a total of 12 to
16 sausages.
6. Once all your links are formed, tie a knot at both ends of the chain, as close to the
meat as possible. Place the finished sausage in the fridge, uncovered, to let it dry a
bit then cut it into individual links.
Hot Italian Sausage
(16 servings)

457.4 13.74g 47.04g 7.81g
Ingredients
Preparation
2 Tbsp. avocado oil
1 yellow onion, diced
1 apple, peeled and cored
5 cloves garlic, minced
2 cups mushrooms, chopped
1 lb. ground turkey
2 zucchini squash, chopped
2 tsp. dried oregano
1 tsp. ground ginger
1 tsp. sea salt
4 cups baby spinach
For the cabbage rice:
2 Tbsp. avocado oil
1 large head green cabbage, grated
1/2 tsp. sea salt
1. Heat the oil in a large skillet over medium-high and add the onion and apple. Cook,
stirring occasionally, until onion begins to turn translucent, about 5 minutes. Add the
mushrooms and continue cooking another 3 minutes.
2. Move the vegetables to one side of the skillet and add the ground turkey in the
open space. Allow it to brown 1-2 minutes on one side, then flip and brown for 1-2
minutes on the other side. Stir the ground turkey in with the vegetables.
3. Add the remaining ingredients and stir to incorporate. Cover and cook 5 minutes,
or until the turkey is cooked through and the zucchini has softened. Taste mixture for
flavor and add sea salt to taste. Serve with cabbage rice (instructions below).
Prepare the cabbage rice:
1. Chop the cabbage into quarters (or smaller if the head is very large) and place in a
food processor. Pulse until rice-sized shapes form.
2. Heat the avocado oil in a large skillet or wok over medium-high. Add the cabbage
rice and cover. Cook, stirring frequently, until cabbage has begun to soften and turn
golden-brown, about 8 minutes.
Turkey Bowls with Mushrooms & Cabbage Rice
(3 servings)

495.63 33.53g 36.93g 11.46g
Ingredients
Preparation
12 scallions, trimmed
3 oz. olive oil
4 zucchini, thinly sliced
1 cup pesto
6 plum tomatoes
1 tsp. salt
1 tsp. black pepper
2 lbs. boneless, skinless chicken breasts
1. Salt your chicken on all sides. If they are large pieces, you can cut in half.Lay out six
12-inch-long sheets of heavy-duty foil.Drizzle 1-2 teaspoons olive oil into the center of
each sheet.Lay a piece of chicken in the center of each sheet
2. .Spread 1 tablespoon pesto on top of each chicken piece. Place zucchini, tomatoes
and scallions on each chicken breast. Spread 3 tablespoons pesto on top of that.
3. Seal up the foil packets. Cover and grill over medium heat for 25 minutes. Remove
from the grill and serve with cauliflower rice.
Pesto Chicken Grill Packets
(6 servings)

359.1 26.78g 25.68g 5.04g
Ingredients
Preparation
1/2 lb uncooked chicken breast tenderloins
Salt and pepper
3 oz. your choice of lettuce
1/4 cup pecans
1/4 cup halved strawberries
1/4 cup low-fat balsamic vinaigrette
1. Heat gas or charcoal grill.
2. Place 10-inch grill pan on grill over medium heat. Sprinkle chicken with salt
and pepper; place on grill pan. Cook about 8 minutes, turning occasionally, until
fully cooked.
3. Divide lettuce evenly between 2 serving plates. Top each with half of chicken,
pecans and strawberries. Drizzle desired amount of vinaigrette over each.
Grilled Chicken Salad
(2 servings)

400.55 31.49g 25.81g 2.58g
Ingredients
Preparation
10 blueberries
1/4 onion, sliced
Large bag of salad
2 Tbsp. olive oil
2 tsp. fresh lemon juice
1 large chicken breast, diced
2 Tbsp.coconut oil
Salt and pepper to taste
1. Sauté the diced chicken breast in 2
tablespoons of coconut oil. Add salt and pepper to taste.
2. Toss the cooked chicken with the blueberries, onion slices, salad leaves, olive oil,
and lemon juice.
Chicken Salad with Lemon & Blueberry
(2 servings)

237.29 22.54g 7.17g .9g
Ingredients
Preparation
1 (8 oz) package of bacon
any desired spices
1. Preheat your oven to 400 degrees . Line
a rimmed baking sheet with parchment
paper.
2. With a sharp knife, cut each bacon strip
into three pieces. Arrange the pieces in a
single layer on the prepared baking sheet.
3. You can lightly season the bacon pieces if you wish, but this is optional. Bake the
chips until very crispy, 15-20 minutes.
4. Place them on paper towels and allow to cool and firm up, 5-10 minutes. Serve with
a dip such as guacamole, salsa or sour cream dip.
Bacon Chips
(4 servings)

355.5 31.37g 6.36g 14.71g
Ingredients
Preparation
4 large soft-boiled eggs
4-5 Tbsp your choice dressing
5 oz. mixed baby greens
3.5 oz. smoked salmon
1/2 lemon
1. In a large salad mixing bowl, add baby greens and smoked salmon. If the salmon
pieces are too large, use your hand to gently tear them apart.
2. Cut the eggs in half and add them to the salad. Drizzle with salad dressing and
season with salt and pepper to taste. Serve with lemon wedges on the side. Enjoy the
salad right away or slightly chilled.
Smoked Salmon Salad
(2 servings)

265.18 11.19g 27.15g 7.01g
Ingredients
Preparation
4 chicken breasts
10 oz. portobello mushrooms, sliced
8 Tbsp. marsala cooking wine
1/2 cup chicken stock
1 Tbsp. arrowroot powder
4 Tbsp. butter
1 tsp. salt
1 tsp. black pepper
1. Heat a tablespoon of butter in a skillet over
medium-high heat. Season both sides of the
chicken breasts with salt and pepper to taste.
Cook the chicken for 3-5 minutes per side until golden and cooked through then
place it on a plate to the side.
2. Add another tablespoon of butter to the pan then sauté the mushrooms in it for 5
minutes, stirring until golden brown and there is now liquid left.
3. Once the mushrooms are done, add the marsala wine to the pan and bring it to
a boil, lowering the heat once it starts to have it simmer for a few minutes. Whisk
together the arrowroot powder and chicken broth in a bowl and add it to the pan
with the other 2 tablespoons of butter, simmering it until it thickens.
4. Once the sauce thickens, add the chicken back to the pan and heat it in the sauce
until the chicken is fully reheated. Garnish with fresh parsley and enjoy!
Chicken Marsala
(4 servings)

338.91 24.68g 22.38g 5.65g
Ingredients
Preparation
1 lb ground pork
4 green onions, sliced
4 cloves garlic, minced
1 Tbsp. ginger, grated
1/2 cup kimchi juice
2 cups kimchi, roughly chopped
4 cups beef broth
1. Heat a large stock pot over medium heat and add pork. Cook, stirring
occasionally, until the pork is almost cooked through, about 6-7 minutes.
2. When the pork is almost browned, add in the white part of the green onions,
garlic and ginger. Stir and cook for 1-2 minutes.
3. Add the kimchi, kimchi juice and beef broth and bring the pot to a low boil.
Turn heat down and simmer for 10 minutes. Ladle soup into bowls and top with
diced green onion.
Kimchi Soup
(4 servings)

266.5 12.83g 24.35g 7.81g
Ingredients
Preparation
2 bay leaves
2 tsp. dried thyme
4 shallots, finely diced
2 cups fish stock
2 Tbsp. parsley, finely chopped
3 Tbsp. olive oil
1/2 cup white wine
1 lb. crab meat
1 celery stalk
1 tsp. salt
1.In a small bowl, mix the crab meat and parsley. In a large saucepan over medium heat,
saute the shallots in the olive oil for about 3 minutes. Add the wine and allow the mixture to
simmer for several minutes.
2. Turn the heat to medium-high and stir in the tomato paste and the stock. Mix well to
ensure that the paste has dissolved. Add the bay leaves and thyme. Allow the mixture to
simmer for about 20 minutes. Season with salt and pepper.
3. Place the crab meat in a large bowl. Remove the bay leaves from the sauce and pour over
the crab. You may choose to not use all the sauce, depending on how much liquid you would
like in your stew.
Hearty Crab Stew
(4 servings)

274.17 18.15g 15.25g 8g
Ingredients
Preparation
3 Tbsp. olive oil
1 small head cauliflower, cut into florets
1 lb. fresh sea scallops
2 Tbsp. grass-fed butter or ghee
1 green onion, chopped
1/2 cup white wine
salt
black pepper
8 fresh basil leaves, minced
1. In a large skillet over medium-high heat, add 1 tbsp. of olive oil and add
cauliflower. Cook for about 4 minutes, or until it just becomes tender, stirring
frequently. Remove the cauliflower from pan and set aside.
2. Using the same skillet over medium-high heat, add the remaining olive oil and
place the scallops in the pan, being sure to not let them overlap. Cook on each
side for 2-3 minutes, depending on the size. Remove the scallops and set aside.
3. Melt the butter in the same skillet over medium heat. Add the green onions and
cook for about 1 minute, or until tender. Stir frequently to prevent the onions from
burning. Add the white wine to the skillet. Using a wooden spoon, scrape any
flavorful bits off the bottom of the pan. Allow it to simmer.
4. Add the cauliflower back to the skillet and cook under cover for 5 to 7 minutes,
or until cauliflower is fork-tender.
5. Place the scallops back in the pan. Stir well and only cook for another minute,
while adding the salt and pepper. Remove from heat and top with basil prior to
serving.
Pan-Seared Scallops
(4servings)

499.36 36.32g 34.07g 8.92g
Ingredients
Preparation
2 lbs. flank steak
1 vidalia onion, quartered
1 tsp. coarse salt
3/4 cup olive oil
1/3 cup distilled white vinegar
1/3 cup fresh lime juice
2 Tbsp. oregano
1 cup diced tomatoes
¼ cup fresh cilantro, chopped
1/2 avocado, sliced
1. Arrange the beef in a crockpot that has been sprayed with non stick cooking spray.
Arrange the onion around the beef. Mix together the salt, olive oil, vinegar, lime juice,
and oregano. Pour the mixture over the beef. Cover and cook the beef on high for 8
hours.
2. Remove the beef and onion from the crockpot. Shred the beef and onions onto a
large platter. Serve with the diced tomatoes, cilantro and avocado.
Salpicon
(2 servings)

349.02 21.33g 29.11g 8.6g
Ingredients
Preparation
1 lb. pork tenderloin
1/4 tsp. salt
1/4 tsp. pepper
2 Tbsp. olive oil
8 oz. mushrooms, sliced
2 green onions, chopped
1/4 tsp. fresh thyme
1/4 cup white wine
1 Tbsp. cooking fat
1 cup chicken stock
Zucchini Salad:
2 Tbsp. olive oil
3 Tbsp. walnuts, crushed
1 large zucchini, cut into
thin matchstick pieces
1. Preheat oven to 400 F. Season pork with salt and
pepper. Add 1 tablespoon olive oil to a medium-sized skillet placed over medium-
high heat. Place the pork in the pan and allow to cook on all sides until golden brown
(just a few minutes). Remove pork from skillet and place on a baking sheet. Bake for
approximately 20-25 minutes.
2. In the same skillet, add remaining oil. Sauté onions until soft, then add mushrooms
and thyme. Continue to cook until mushrooms are golden brown in color. Add wine
and cook until completely evaporated. Then add broth and continue to cook for 5-8
minutes.
3. Lastly, add the cooking fat. Allow to melt and the sauce will thicken slightly.
4. For zucchini salad: Heat medium-sized skillet over medium heat. Add walnuts
and allow to cook until they begin to brown. Stir constantly to prevent them from
burning. Remove once they become fragrant and golden.
5. Add oil to the pan and toss in zucchini, season to taste and allow to cook for just a
few minutes until zucchini softens; about 5 minutes. Add walnuts back to the pan and
mix well. Slice the pork and top with sauce. Serve salad on the side.
Pork Tenderloin with Zucchini Salad
(2 servings)

497.62 19.31g 66.21g 12.76g
Ingredients
Preparation
2 Tbsp. cooking oil
2 1/2 lb. boneless pork loin
1 (28 oz) can crushed tomatoes
3/4 cup chicken stock
1/2 cup onion, chopped
1/3 cup carrots, finely chopped
1/2 tsp. garlic, minced
1/4 tsp. fresh rosemary, finely chopped
1/8 tsp. fresh thyme, finely chopped
1 bay leaf
1. Place a large skillet over medium-high heat. Add the cooking oil to the skillet and
allow it to heat up. While you wait, season the pork loin with salt, pepper, rosemary,
and thyme. Once the skillet is hot, sear all sides of the pork loin, approximately 3
minutes per side, just until golden brown.
2. Place the pork loin in the bottom of the slow cooker. Cover with tomatoes, chicken
stock, onions, carrots, tomato paste, garlic, bay leaf, and additional salt and pepper if
needed. Cook on low for 8 hours, or on high for approximately half the time.
3. Once cooked, use two forks to pull the meat, so that it is shredded. Serve atop a
cauliflower mash or veggie noodles.
Slow Cooker Pork Ragu
(4 servings)

134.27 6.35g 18.38g 1.28g
Ingredients
Preparation
1/2 lb. skirt steak
1 Tbsp. salt
½ tsp. black pepper
1 Tbsp. garlic powder
1 Tbsp. chili powder
1. Preheat oven to 225 degrees F. Line two large rimmed baking sheets with
parchment paper. Unfold the skirt steak and place it on a cutting board. Using a
sharp knife, cut the beef crosswise, against the grain (so that you sever the tough,
thin fibers that you can see on the steak) into 2-inch-wide strips.
2. You want the strips to be no more than ⅛-inch thick, so if they are thicker, slice
each strip into two thinner, ⅛-inch-thick strips. This is not too hard to do, but if you
want to make it even easier, place the beef strips in the freezer for 20 minutes before
slicing them thinner.
3. Use a meat pounder to pound the strips so that they are thinner and more even
in thickness. Place the beef strips in a large bowl, add the spices and toss with your
hands until thoroughly coated.
4. Arrange the beef strips on the two baking sheets, not touching each other. Bake 3
hours, rotating the position of the baking sheets midway, until beef is browned and
dry.
5. Remove to a cooling rack placed on a tray or on foil (to catch any drips). Allow
to cool and dry about one hour before enjoying. Refrigerate any leftovers - they’re
delicious straight out of the fridge.
Beef Jerky
(8 servings)

296.45 28.91g 5.42g 7.65g
Ingredients
Preparation
Avocado oil spray
1 large avocado, ripe but firm
½ cup almond meal
½ tsp. kosher salt
½ tsp. garlic powder
½ tsp. chili powder
1 egg, beaten
Chipotle Dipping Sauce:
¼ cup avocado oil mayonnaise
2 Tbsp. sour cream
1 tsp. chipotle pepper sauce
1. Preheat oven to 450 degrees. Line a rimmed
baking dish with parchment paper and spray the
parchment with oil.
2. Cut the peeled avocado into wedges. In a small bowl, mix the almond meal, kosher
salt, garlic powder and chili powder.
3. Dip each avocado slice in the beaten egg, then dredge in the seasoned almond
meal on all sides. Use one hand for the egg bowl and the second hand for the flour.
4. Place the coated avocado fries on the prepared baking sheet. Lightly spray them
with avocado oil. Bake until golden, about 15 minutes. Meanwhile, make the dipping
sauce by mixing the sauce ingredients in a small bowl.
5. Remove the baked avocado fries to a serving platter. Serve immediately, with the
chipotle dipping sauce.
Avocado Fries
(4 servings)

32.24 .93g 3.98g 2.47g
Ingredients
Preparation
1 cup almond flour
1 egg white
1/2 tsp. salt
1/2 tsp. chili powder
1/2 tsp. garlic powder
1/2 tsp. cumin
1/4 tsp. onion powder
1/4 tsp. paprika
1. Preheat the oven to 325 degrees. In a large bowl, combine all of the ingredients
together until they form an even dough.
2. Roll out the dough between two pieces of parchment paper, as thinly as possible.
Remove the top layer of parchment paper. Cut the dough into desired shapes for
chips.
3. Move the dough, with the parchment paper, onto a baking sheet. Bake for 11-13
minutes, until golden brown. Remove from the oven and let cool 5 minutes. Use a
spatula to remove the chips from the paper. Serve with guacamole or salsa.
Paleo Tortilla Chips
(1 serving)

284.98 25.45g 11.73g 5.8g
Ingredients
Preparation
2 medium chicken breast
1/4 cup mayonnaise
1 tsp. white vinegar
1 cup blanched almond flour
1/2 tsp. sea salt (plus more for brine in step 1)
1/4 tsp black pepper
2 Tbsp. olive oil
1. Fill a large bowl with water and a few tablespoons of sea salt. Place chicken in the
salt water and let it brine for at least 10 minutes, up to an hour. Drain and pat dry. Cut
the chicken into nugget sized pieces. In a small bowl, whisk together the mayonnaise
and vinegar.
2. In another bowl, mix the almond flour with a little sea salt and black pepper. Feel
free to throw any other spices you like in there. Coat each piece of chicken in a thin
layer of the mayonnaise mixture, then press into the almond flour mixture.
3. To fry: Heat the oil in a skillet over medium-high heat. Cook the chicken nuggets in
a single layer in batches, about 2-3 minutes per batch, on both sides, until golden.
4. To bake: Preheat the oven to 450 degrees. Line a baking sheet with parchment
paper and arrange chicken nuggets in a single layer. Bake for 6-8 minutes, until the
bottom is golden. Carefully flip, then bake for another 6-8 minutes, until cooked
through.
Chicken Nugget Bites
(8 servings)

132.27 11.09g 1.03g 9.71g
Ingredients
Preparation
2 1/2 cups blanched almond flour
1/2 cup erythritol
1/3 cup coconut oil, melted
1 tsp. vanilla extract
1 cup sugar-free “Nutella” spread
1. Preheat the oven to 350 degrees. Line an 9x9
inch baking pan with parchment paper.
2. In a medium bowl, stir together the almond
flour and erythritol. Stir in the melted coconut
oil and vanilla extract until well combined. Press
2/3 to 3/4 of the crumbly dough into the lined pan (use just enough to form a crust
to cover the entire bottom of the pan, but reserve at least 1/4 to 1/3 of the crumbly
dough which will be used for the topping later).
3. Bake for 10-15 minutes, until golden at the edges. Cool in the pan until firm to the
touch.
4. Heat the chocolate hazelnut spread slightly to make it more liquid. Drizzle over the
crust, then spread evenly with the back of a spoon. Break up the remaining dough
into crumbles and sprinkle on top.
5. Bake for 10-15 minutes, until the crumbles on top are golden. Allow to cool
completely in the pan before cutting into 16 bars.
5-Ingredient Nutella Bars
(16 servings)

263.37 20.4g 8.93g 9.56g
Ingredients
Preparation
2 cups almonds
1/2 cup pumpkin seeds
1/3 cup coconut flakes
2 Tbsp. hemp seeds
1/4 cup clear fiber syrup
1/4 cup almond butter
1/4 cup besti powdered erythritol
2 tsp. vanilla extract
1/2 tsp. sea salt
2 medium vanilla beans
1. Line a 8x8 inch baking pan with parchment paper. In a large bowl, stir together the
almonds, pumpkin seeds, coconut flakes, and hemp seeds. Set aside.
2. In a large saucepan, heat the fiber syrup, almond butter, powdered erythritol and
sea salt for a couple of minutes, until easy to stir. Stir until smooth. Remove from heat.
Stir in the vanilla extract and vanilla bean seeds. Stir the syrup mixture into the nut
mixture.
3. Transfer the mixture to a lined baking dish and press firmly to create a smooth top.
Use a large, flat spatula to create an even flat surface and press down firmly.
4. Cool completely on the counter. When fully cooled, gently lift the parchment out
of the pan and transfer on top of a cutting board. Use a sharp chef’s knife to cut into
bars using a firm downward motion (don’t see-saw back and forth).
Copycat Kind Bars
(12 servings)

mealplan.week14.pdf

Recommended

Recommended

More Related Content

Similar to mealplan.week14.pdf

Similar to mealplan.week14.pdf (20)

More from DwightVillos

More from DwightVillos (11)

Recently uploaded

Recently uploaded (9)

mealplan.week14.pdf