mealplan.week18.pdf

WEEK 18 RECIPES
BREAKFAST LUNCH SNACKS DINNER DESSERTS
breakfast lasagna adobo chicken afterburners szechuan noodles
chocolate
coconut bars
flax breakfast
cookies
ginger & scallion pork stir
fry
breakfast pork
sausages
barbeque pork
ribs
sesame banana
bites
egg fast
snickerdoodle crepes
spaghetti squash shrimp
scampi
snack mix meatza my way
roasted vegetable
scramble
coconut shrimp thai shrimp cakes
bacon stuffed
chicken
the n’oatmeal
breakfast
mango shrimp vegetable soup
pan roasted
chicken
kedgeree harvest kale salad
chicken lettuce
wraps
savory breakfast
caserole
foil pack cajun chicken
cumin-rubbed rib
eye steaks

CALORIES FAT PROTEIN CARBOHYDRATES
754.55 57.69g 36.02g 21.01g
Breakfast Lasagna
(3 servings)
Ingredients
Preparation
1 yam or sweet potato, thinly sliced lengthwise
1 lb. chorizo or breakfast sausage
1 container sliced mushrooms
1 yellow onion, sliced thin
1/3 cup canned coconut milk
1 tsp. garlic powder
1 tsp. onion powder
salt and pepper, to taste
6 eggs, whisked
2 Tbsp. olive oil
1. Preheat oven to 375 degrees. Place a large skillet over medium heat and add the
sausage. Cook fully, stirring occaisionally to break up the chunks.
2. Heat one tablespoon olive oil in a separate skillet over medium heat. Add the onions
and begin to caramelize. Season with salt and pepper. Once the onions have become
translucent, add the sliced mushrooms and cover. Cook until mushroom are tender.
3. Make a layer of sweet potato/yam slices in the bottom of an 8” x 8” glass baking dish.
4. In a bowl, mix the coconut milk, garlic & onion powder and salt & pepper. Whisk
together.
5. Create a layer of the mushroom/onion mix on top of the sweet potato/yam. Followed
by a layer of the sausage and then another layer of sweet potato/yam. Continue this
process until all of the ingredients are used.
6. Pour the coconut milk mixture over the layers. Bake for 30-35 minutes until the
sweet potatoes are cooked through.
7. Add the remaining tablespoon of oil to a skillet over medium heat. Scramble the
eggs to your liking. Add the scrambled eggs to the top of your lasagna when it has
cooled slightly. Serve immediately.

242.47 20.24g 8.4g 15.04g
Ingredients
Preparation
1/2 cup almond butter
1/3 cup almond milk
1/3 cup liquid monkfruit sweetener
1 tsp. vanilla extract
1/2 tsp. ground cinnamon
2/3 cup flaxseed meal
1. Preheat the oven to 325 degrees. Grease or spray
the cups of a 12-cup muffin pan with nonstick
cooking spray.
2. In a medium bowl, combine the nut butter, monkfruit sweetener, milk, vanilla and
cinnamon, until blended. Stir in the flaxseed meal until combined.
3. Evenly divide batter into prepared muffin cups.
4. Bake in preheated oven for 18 to 22 minutes, until golden brown, the surface of the
cookies appears dry, and the centers feel just firm to the touch.
5. Let cool in pan on a wire rack for 10 minutes. Run knife around edges to loosen,
then remove and place on rack to cool completely.
Flax Breakfast Cookies
(6 servings)

218.88 15.81g 17.24g 15.55g
Ingredients
Preparation
Crepes:
6 eggs
5 oz. cream cheese, softened
1 tsp. cinnamon
1 Tbsp. granulated sugar substitute
butter for frying
Filling:
8 Tbsp. butter, softened
1/3 cup granulated sugar substitute
1 Tbsp. cinnamon
1. Blend all of the crepe ingredients except
the butter together in a blender until smooth.
Let the batter rest for 5 minutes. Heat butter
in a nonstick pan on medium heat until
sizzling.
2. Pour enough batter into the pan to form
a 6 inch crepe. Cook for about 2 minutes,
then flip and cook for an additional minute. Remove and stack on a warm plate. You
should end up with about 8 crepes.
3. Meanwhile, mix your sweetener and cinnamon in a small bowl or baggie until
combined. Stir half of the mixture into your softened butter until smooth.
4. To serve, spread 1 tablespoon of the butter mixture onto the center of your crepe.
Roll up and sprinkle with about 1 teaspoon of additional sweetener/cinnamon
mixture.
Egg Fast Snickerdoodle Crepes
(4 servings)

282.61 19.35g 16.35g 13.16g
Ingredients
Preparation
1 Tbsp. avocado oil
1 medium zucchini, cut into halfmoons
1 medium yellow squash, cut into halfmoons
2 carrots, peeled & diced
4 cups baby spinach
6 large eggs, beaten
sea salt to taste
1/2 ripe avocado, sliced
1. Preheat the oven to 420 degrees. Place chopped zucchini squash, yellow squash,
and carrots on a large baking sheet and drizzle with avocado oil and sprinkle with sea
salt. Use your hands to toss everything together until the vegetables are well coated.
2. Spread vegetables into a single layer on the baking sheet. Roast 20 to 25 minutes in
the preheated oven, until golden brown. Remove from oven.
3. Heat a medium-sized skillet over medium heat with enough oil to lightly coat
the surface, about 2 teaspoons. Add the baby spinach and cover. Cook, stirring
occasionally, until wilted, about 2 minutes.
4. Transfer the roasted vegetables to the skillet. Evenly pour the beaten eggs over
the vegetables and sprinkle liberally with sea salt. Allow eggs to sit untouched for 1 to
2 minutes. Use a spatula to flip the eggs and cook another 1 to 2 minutes. Continue
cooking and flipping until eggs are cooked through.
5. Serve with sliced avocado.
Roasted Vegetable Scramble
(3 servings)

362.37 28.37g 16.7g 14.18g
Ingredients
Preparation
2 cups of cauliflower rice, cooked
2/3 cup coconut milk
1 1/3 cup almond milk
2 tsp. cinnamon
1/2 tsp. nutmeg
pinch of sea salt
4 eggs, whisked
Toppings: chia seeds, hemp seeds, flax
seeds, shredded coconut, nut and seeds
1. In a small pot add the coconut milk, almond milk,
spices and cauliflower rice.
2. Bring the mixture to a boil and reduce to medium
heat and simmer for 10 minutes.
3. Take the pot off the heat and add the eggs by mixing consistently for 2 minutes.
4. Add the toppings you desire. Enjoy!
The N’oatmeal Breakfast
(2 servings)

282.25 5.51g 44.1g 15.07g
Ingredients
Preparation
½ lb. smoked haddock, skin on
1¼ lb. cod, skin on
1 bay leaf
1 Tbsp. coconut oil
1 onion, thinly sliced
½ tsp. turmeric
1 large cinnamon stick, snapped in half
1 large cauliflower, divided into large florets
3 Tbsp. parsley, finely chopped
2 Tbsp. dill, finely chopped
sea salt
lemon wedges to serve
1. Put the fish skin side down into a large sauté pan with the bay leaf and cover with
filtered water. Bring up to a simmer and poach gently for about 5 minutes until just
cooked. Remove the fish and bay leaf with a slotted spoon onto a large plate and set
aside somewhere warm.
Pour the water through a sieve into a large jug and keep aside. Wipe out the pan.
3. Put the cauliflower florets into a food processor pulse 4 or 5 short times until the cauli
is slightly larger than plump grains of rice. Heat the coconut oil in the pan and add the
onions. Gently sweat them for 6-8 minutes until soft and translucent.
4. Stir in the turmeric, cinnamon stick and reserved bay leaf and cook another minute
or two. Now add the cauliflower and stir to combine with the onions and take on the
turmeric color. Add ½ cup of the poaching water and cook for around 5 minutes until it is
just tender with a little bite to it still.
5. Remove the skins from the fish and break the flesh into large flakes. Add this to the
cauliflower and quickly warm through. Now throw in the herbs, give a final stir and serve
immediately with lemon wedges on the side.
Kedgeree
(4 servings)

377.92 25.67g 23.85g 9.89g
Ingredients
Preparation
12 eggs, whisked
1 lb chorizo, cooked and crumbled
1 sweet potato, shredded
1/2 yellow onion, diced
2 Tbsp. hot sauce
1 tsp. onion powder
1 tsp. salt
1 tsp. pepper
1. Preheat your oven to 375 degrees.
2. Add the cooked chorizo, onion, and sweet potato to the bowl with the whisked eggs. Then
add the rest of your ingredients and mix all together.
3. Grease an 8×8 baking dish and add your egg mixture to it.
4. Cook for 25-30 minutes until the eggs are fully set. Let sit for 10+ minutes before slicing and
serving.
Savory Breakfast Casserole
(6 servings)

314.06 21.3g 22.44g 7.75g
Ingredients
Preparation
8 dried guajillo chiles, stemmed & seeded
8 dried chiles de árbol, stemmed, leaving seeds
1 Tbsp. + 3/4 tsp. fine sea salt, divided
10 garlic cloves
2 tsp. cumin seeds
2 tsp. dried oregano
1 tsp. anise seeds
8 whole cloves
1 2”piece cinnamon stick
1 cup water
1/4 cup cider vinegar
6 whole chicken legs
1. Heat a dry cast-iron skillet over medium heat until hot, then toast chiles in batches (with
guajillos opened flat), turning and pressing with tongs, until more pliable and slightly
changed in color, about 30 seconds per batch. Transfer to a bowl and soak in boiling-hot
water until softened, about 15 minutes.
2. Drain chiles, then purée in a blender with 1 tablespoon sea salt and remaining ingredients
except chicken and remaining sea salt until adobo is very smooth, about 1 minute.
3. Sprinkle chicken with remaining 3/4 teaspoon sea salt. Place 1 chicken leg in center of
a sheet of parchment paper (about 20 by 15 inches) and cover with 1/3 cup adobo. Gather
parchment up around chicken and tie tightly with kitchen string. Repeat with remaining
chicken and adobo.
4. Arrange packages in 2 steamer racks (on top of each other) over boiling water in a pasta
pot (use 2 pots if you can’t layer your racks) and steam, covered tightly, until chicken is very
tender and starting to fall off the bone, 1 3/4 to 2 hours. Replenish water as necessary.
5. Carefully transfer each package to a shallow bowl. Remove kitchen string and slowly slide
parchment out from underneath chicken and broth. Season with salt.
Adobo Chicken
(6 servings)

768.45 61.31g 37.47g 17.44g
Ingredients
Preparation
1 3/4 lb. pork, thinly sliced
6 green onions, roughly chopped
1 large napa cabbage, chopped
1 Tbsp. toasted sesame seeds
2-3 chili peppers, finely chopped
Marinade:
2 green onions, finely chopped
2 cloves garlic, minced
2-3 Tbsp. fresh ginger, minced
1/4 cup unseasoned rice vinegar
1/4 cup avocado oil
1 Tbsp. coconut aminos
2 Tbsp. date paste
1 Tbsp. fish sauce
1 Tbsp. toasted sesame oil
1 tsp. himalayan salt
1 tsp. black pepper
1. In a large mixing bowl add all the ingredients for
the marinade and mix until well combined.
2. Toss pork with the marinade until the meat is completely coated and if time permits, cover
and place in the refrigerator to marinate for at least 6 hours or overnight.
3. Preheat a wok over the highest possible heat. When your wok is blistering hot, add the
meat and marinade to it and cook until the meat is no longer pink, about 4 to 5 minutes.
4. Add the green onions and continue cooking for about 30 seconds, just to soften up the
scallions a little bit.
5. Transfer to a bowl and put the wok back over the heat source. Throw in the cabbage,
sprinkle with a little bit of salt if desired, and cook quickly for about one minute, until barely
wilted.
6. Add the meat and scallions back into the wok, sprinkle with toasted sesame seeds and
chopped peppers and serve.
Ginger & Scallion Pork Stir Fry
(4 servings)

390.33 24.68g 25.19g 19.55g
Ingredients
Preparation
Spaghetti Squash:
1 spaghetti squash,roasted & removed from the skin
1–2 Tbsp. olive oil
1/2 tsp. pepper
1/2 tsp. salt
2 Tbsp. water
Shrimp:
1 pound peeled shrimp, tails off
4 Tbsp. ghee
2 Tbsp. minced garlic
1 Tbsp. avocado oil
1/2 tsp. salt
1/2 tsp. pepper
1/2 tsp. red pepper flakes
1/2 tsp. dried basil
1/2 tsp. dried oregano
1/2 lemon
1. Add ghee, avocado oil and minced garlic to sauté
pan over medium heat. Saute for a few minutes,
until garlic is fragrant. Add in shrimp.
2. Add in the rest of the spices, stir to combine
3. Let shrimp and sauce simmer for about 5 minutes or until shrimp is cooked.
Remove from heat.
4. Add shrimp and sauce and a squeeze of lemon to squash noodles.
5. Serve with another squeeze of fresh lemon on and fresh parsley on top!
Spaghetti Squash Shrimp Scampi
(4 servings)

369.86 33.86 13.51g 2.6g
Ingredients
Preparation
1 lb. jumbo shrimp
2 eggs, beaten
1 and 1/2 cup shredded coconut
1 cup almond flour
1 cup coconut oil
1 tsp. water
1 tsp. salt
1 tsp. pepper
1. Mix in salt, pepper, water, and garlic powder into eggs.
2. In a separate bowl, mix together the almond flour and shredded coconut.
3. Dip each shrimp into egg wash and then immediately into coconut almond flour
mixture to completely coat.
4. Heat coconut oil in pan. Place coated shrimps into the pan and cook 3-4 minutes
on each side (maybe less if your shrimp are smaller). Remove from pan and serve!
Coconut Shrimp
(8 servings)

217.35 8.86g 25.18g 9.19g
Ingredients
Preparation
1 lb. shrimp, peeled and tails removed
1/2 cup Saucy Lips Tangy Mango Sauce
2 Tbsp. coconut oil
1 white onion, thickly chopped
1 tsp. red pepper flakes
1 cup radishes, sliced
1 cup mango, diced
1 Tbsp. minced garlic
2 cups cauliflower rice, cooked
juice of one lime
1/2 cup cilantro, chopped
1. Marinade shrimp with 1/4 cup sauce in the refrigerator for 30 minutes or up to 2
hours prior to cooking.
2. In a large skillet, heat coconut oil and garlic over medium high heat. Add in onion
and cook until soft. Add in the shrimp and another 1/4 cup sauce.
3. Stir in red pepper flakes Allow to cook for 2 minutes and add in radishes and
mango. Stir to combine and let simmer until shrimp is cooked thoroughly. Remove
from heat.
4. Toss cauliflower rice with lime juice and cilantro. Serve under shrimp and sauce!
Mango Shrimp with Cilantro Lime Cauliflower Rice
(4 servings)

226.42 15.31g 7.25g 20.72g
Ingredients
Preparation
1 delicata squash, sliced in half moons
3 Tbsp. avocado oil
1 Tbsp. Italian seasoning
1 tsp. sea salt
6 cups kale, chopped
3 cups brussel sprouts, shredded
1/4 cup red onion, diced
1 cup granny smith apple, small sliced
1 avocado sliced
1/4 cup pomegranate seeds
1/4 cup roasted pumpkin seeds
Balsamic Dressing:
3/4 cup extra virgin olive oil
1 1/2 Tbsp. balsamic vinegar
1 1/2 tsp. sea salt
1 tsp. dijon mustard
1/4 tsp. black pepper
1. Preheat oven to 375 degrees. Season
delicata squash with Italian seasoning and 1
teaspoon of sea salt. Drizzle avocado oil and
toss well with hands. Spread in single layer on
one half of a large, deep baking pan.
2. On the other side of the pan, toss chopped kale and shredded brussel sprouts.
Season with salt and pepper if desired but not necessary. Roast for 15 minutes. After
that time, transfer the greens into a large salad dish.
3. Turn the oven to low broil. Spread out the squash slices out more on the pan and
place back in the oven to broil for 3-4 minutes. Keep a close watch to avoid burning
the squash. Remove squash and allow to cool completely.
4. In a small jar, combine all ingredients for salad dressing and shake vigorously to
blend everything.
5. To assemble the salad, spread cooled squash over the greens, followed by sliced
green apples, sliced avocado, chopped onions, pumpkin seeds, and pomegranate
seeds. Pour balsamic vinaigrette over the salad and enjoy.
Harvest Kale Salad
(6 servings)

239.35 10.86g 27.09g 8.45g
Ingredients
Preparation
2-3 chicken breast, diced
1 large zucchini, diced
2 cups broccoli florets
1 bell peppe, died
2 Tbsp. olive oil
1 tsp. chili powder
1 tsp. paprika
1 tsp. oregano
1/4 tsp. black pepper
1. Pre-heat oven to 450 degrees. Cut 4 sheet of foil into long rectangles (about 12’’x12’’).
Set aside.
2. Combine all the ingredients in a large bowl. Spoon mixture evenly onto the 4 foil
sheets. Fold and seal foil.
3. Place foil packs on a cooking sheet and bake 20-25 minutes. Serve chicken from foil
packets. Be careful when opening packets; steam is trapped inside.
Foil Pack Cajun Chicken
(4 servings)

682.36 49.1g 36.5g 21.71g
Ingredients
Preparation
2 Tbsp. sesame oil
1 red onion, thinly sliced
1 lb. ground beef
sea salt and pepper
4 baby bok choy, quartered lengthwise
4 green onions, sliced
2-3 zucchini, spiralized into thick noodles
Sauce:
1/4 cup coconut aminos
2 Tbsp. rice vinegar
2 tsp. sesame seeds
1 tsp. red curry paste
1/2 tsp. red pepper flakes
1. Whisk sauce ingredients in a small bowl or jar
and set aside.
2. Heat a large skillet over medium heat and
add sesame oil. Once hot, add onion and cook
until it starts to soften, about 3-4 minutes. Add
garlic and cook for another 1-2 minutes until
fragrant.
3. Add ground beef, break up and cook, stirring occasionally until browned, about 7-8
minutes.
4. Once beef is done, add sauce, green onion, bok choy and zucchini to pan. Stir to
coat everything in sauce and continue to cook for another 2-3 minutes until noodles
and bok choy begin to soften.
5. Remove from heat and serve. Top with extra green onion, sesame seeds and red
pepper flakes as desired.
Szechuan Noodles
(5 servings)

553.45 44.34g 25.13g 12.78g
Ingredients
Preparation
1 cup tomato sauce
1/4 cup aged balsamic vinegar
1/4 cup olive oil
1/4 cup honey
1/2 tsp. paprika
1 tsp. onion powder
salt & pepper to taste
4 lbs. pork ribs
1. Add all ingredients except ribs to a bowl. Whisk until well combined. Marinate the
ribs in half the sauce, covered in the refrigerator, overnight.
2. Preheat your grill to medium high heat. Place the ribs on the grill, being sure that
excess sauce has been wiped away.
3. Cook the ribs until a meat thermometer reaches at least 165 degrees on all parts of
the ribs. Check multiple spots to be sure!
4. When fully cooked, remove the ribs from the grill and place on a platter. Pour the
second half of the sauce over the ribs and allow them to sit for about 10 minutes
before cutting.
Barbeque Pork Ribs
(8 servings)

903.36 66.5g 59.12g 15.96g
Ingredients
Preparation
1 lb. ground beef
1 lb. ground pork
2 eggs
2–3 cups no sugar added pizza sauce
1 container mushrooms, sliced
1/2 zucchini, chopped
1/2 onion, roughly sliced
5–6 cloves garlic, minced
1 tsp. onion powder
2 tsp. oregano
1 tsp. parsley
1 tsp. thyme
salt and pepper, to taste
fresh basil, to garnish
1. Preheat your oven to 350 degrees. Pull out a large mixing bowl and add your beef,
pork and eggs and mix well to combine.
2. Add in all your spices to your meat mixture: garlic and onion powder, oregano,
parsley, and thyme and thoroughly mix the spices in with the meat.
3. Press the meat into a 9” x 13” baking dish and press down until meat is the same
thickness throughout. Bake for 15 minutes.
4. While the meat is baking, chop your veggies to get them all ready to plop on top of
your meatza.
5. Once the meat is done cooking, pull it out of
the oven, top with the rest of the ingredients:
marinara, veggies, and garlic. Also add salt and
pepper to your preference. Put back in the oven
for 5 minutes.
6. Once the the veggies are cooked a bit, turn on
your broiler and cook for about 5-7 minutes or
until veggies look cooked to perfection!
Meatza My Way
(3 servings)

422.24 31.9g 27.17g 6.52g
Ingredients
Preparation
4 slices bacon
1 head cauliflower
3 Tbsp. olive oil
1 bulb garlic
1 whole chicken
salt and pepper
1. Preheat your oven to 450 degrees. Gently pull skin away from the chicken
breast and insert the four slices of bacon between the skin and breast of the
chicken.Place whole chicken (breast side up) in a roasting pan.
2. Spray with cooking spray and sprinkle with salt and pepper or any other
seasonings you may like. Bake chicken in the oven at 450 degrees for 30 minutes.
3. While chicken is baking, cut up cauliflower into bite-sized pieces. Peel garlic
cloves, leaving them whole, and place cauliflower and peeled garlic into a bowl.
Toss with olive oil and season with salt and pepper. Add cauliflower and garlic to
the roasting pan with the chicken.
4. Reduce heat to 400 degrees and cook for 30 more minutes, or until chicken
reaches an internal temperature of 165 degrees .Serve and enjoy!
Bacon Stuffed Chicken
(6 servings)

367.07 28.33g 22.32g 5.1g
Ingredients
Preparation
3 chicken medium chicken thighs
1 Tbsp. olive oil
1 tsp. paprika
1 tsp.
1 tsp. black pepper
1 tsp. salt
1/2 tsp. garlic powder
3 cups cauliflower rice, cooked
juice of 1 lime
1/2 cup cilantro, chopped
White Sauce:
1/4 cup mayonnaise
1/2 cup Greek yogurt
2 tsp. white vinegar
2 tsp. lemon juice
1 tsp. black pepper
salt
1. Heat a medium heavy duty pan on high heat. While
the pan is heating, season the chicken with the
seasoning, be sure to coat it evenly. Add olive oil to
pan then add chicken to hot pan. You should hear a
sizzle, this tells you the temperature is right.
2. Cover the pan and allow the chicken to cook for 3
minutes on each side on high heat or until very dark brown. Once the chicken is brown lower
the heat setting to medium/low and allow chicken to cook covered for another 3-5 minutes
on each side. Turn off heat and allow chicken to rest in pan, covered, it will continue to cook
while it’s resting. After 5-10 minutes remove the chicken from pan and cut into big bite sized
chunks.
3. While the chicken is cooking prepare the white sauce. In a small bowl, combine the
mayonnaise, yogurt, vinegar, lemon juice, and 1 teaspoon black pepper. Whisk to combine.
Season to taste with salt.
4. Toss the cauliflower rice with lime juice and cilantro. Place 1 cup of cauliflower rice in a
bowl. Add 1/3 of the chicken to the rice. Drizzle with white sauce.
Pan Roasted Chicken
(3 servings)

504.72 30.77g 46.65g 10.39g
Ingredients
Preparation
1 lb. chicken breasts
2 Tbsp. taco seasoning
1 Tbsp. olive oil
8 leaves romaine lettuce
1 avocado, diced
1 tomato, diced
1/4 cup onion, diced
Cilantro Sauce:
1/2 cup loosely packed cilantro
1/2 cup Greek Yogurt
2 Tbsp. olive oil
1 jalapeno, optional
1 clove garlic, minced
juice of 1/2 lime
pinch of salt
1. Add the chicken, garlic, olive oil, and spices in a
large bowl or zip-seal bag. Place in fridge and let
marinate for at least 15-30 minutes or up to 24 hours.
2. Remove chicken from marinade and discard marinade. Place chicken on a grill or
pan heated to medium-high heat. Let chicken cook until it is no longer pink on the
inside, about 9-10 minutes per side (or until it has reached an internal temperature of
165 degrees F).
3. Place all the ingredients for the cilantro sauce in the food processor and blend for 1
minute or until creamy.
4. To assemble, layer lettuce wraps with chicken, tomatoes, onion, and avocado.
Drizzle with cilantro sauce or your favorite taco sauce.
Chicken Lettuce Wraps
(4 servings)

663.4 48.2g 48.44g 12.37g
Ingredients
Preparation
1 avocado, diced
3 Tbsp. fresh cilantro, chopped
1 large shallot, finely chopped
1 garlic clove, minced
1 serrano chili, minced
1 1/2 tsp. fresh lime juice
1 tsp. ground cumin
1 tsp. ground coriander
1 cup tomatoes, diced
1 medium cucumbe, diced
4 rib-eye steaks (each about 3/4 to 1 inch thick)
8 tsp. plus 2 Tbsp. olive oil
4 tsp. ground cumin
1. Mix first 8 ingredients in medium bowl and mash. Transfer half of avocado mixture
to another medium bowl. Add tomatoes to first medium bowl and cucumber to
second bowl. Season salsas to taste with salt and pepper.
2. Rub each steak all over with 2 teaspoons olive oil. Sprinkle each side of each steak
with 1/2 teaspoon ground cumin; rub in to adhere. Sprinkle steaks with salt and
pepper.
3. Heat 1 tablespoon oil in each of 2 heavy large skillets over high heat. Add 2 steaks
to each skillet; cook until deep brown, about 2 minutes per side. Reduce heat to
medium; cook steaks to desired doneness, about 2 minutes longer per side for
medium-rare.
4. Transfer to plates. Serve with tomato-avocado salsa and cucumber-avocado salsa.
Cumin-Rubbed Ribeye Steaks
(4 servings)

111.86 9g 5.48g 2.1g
Ingredients
Preparation
12 medium-sized shrimp, peeled & deveined
12 jalapenos
6 slices bacon, halved lengthwise
1. Cut a slit in each jalapeño pepper; remove
seeds and membranes. Carefully place one
shrimp in cavity of each pepper.
2. Wrap each pepper with 1 bacon piece, and secure with a wooden pick. Place in a
jellyroll pan.
3. Broil 5 1/2 inches from heat 6 to 7 minutes on each side, or until bacon is cooked.
Serve warm.
Afterburners
(6 servings)

227.94 18.3g 14.25g 0.67g
Ingredients
Preparation
1 1/2 lb. ground pork
1 tbsp. fresh sage, minced
2 tsp. dried thyme
1/2 tsp. paprika
1/2 tsp. garlic powder
1/2 tsp. onion powder
Sea salt and black pepper
coconut oil
1. Add the ground pork to a large bowl. Sprinkle the spices over the ground
meat and season generously to taste with salt and pepper.
2. Mix with your hands until everything is well combined. Form small patties
with the pork mixture using your hands.
3. Melt some coconut oil in a skillet over medium-high heat.
4. Cook the patties in batches 3 to 5 minutes per side until nicely browned and
cooked through.
Breakfast Pork Sausages
(8 servings)

208.61 20.22g 4.97g 5.35g
Ingredients
Preparation
1 cup sliced almonds
1 cup walnuts
1 cup pecans
1 Tbsp. garlic infused olive oil
1 tsp. smoked sea salt
1 1/2 tsp. smoked paprika
1. Preheat oven to 325 degrees.
2. Combine nuts in a large bowl and toss
with olive oil until well coated.
3. Combine salt and spices in a small bowl. Sprinkle over nuts and stir until well
combined.
4. Spread nuts in single layer on baking sheet. Bake 15-20 minutes or until lightly
browned and crispy.
Snack Mix
(12 servings)

95.72 4.37g 12.15g 1.08g
Thai Shrimp Cakes
(4 servings)
Ingredients
Preparation
1 lb. shrimp, peeled and deveined
1 ½ cups crushed pork rinds, divided
2 green onions
2 large eggs
2 Tbsp. chopped fresh cilantro, more to taste
1 Tbsp. sriracha, more to taste
1 Tbsp. coconut aminos
1 Tbsp. lime juice
2 tsp. fresh grated ginger
2 tsp. fish sauce (I use this brand)
1 tsp. lime zest
avocado oil for frying
lime wedges for serving
1. Place all of the ingredients minus 1 cup of the pork rinds into a food processor.
Pulse until the mixture forms a thick paste.
2. Using wet hands or a large spoon, form the mixture into 12 even sized balls and
place onto a parchment paper lined tray. The mixture will be wet and sticky. This is
normal.
3. Spread the remaining 1 cup of pork rinds into a shallow bowl. Coat each ball of
shrimp paste in the crushed pork rinds. Once well coated, press between your hands,
forming a patty. Repeat this process with all of the balls of shrimp paste.
4. Heat 2 inches of oil in a dutch oven or sauce pan until very hot. Place the patties
into the hot oil, 2 to 4 at a time. Fry for 5 minutes, turning halfway through.

100.57 4.47g 3.56g 13.87g
Ingredients
Preparation
2 Tbsp. olive oil
1 large onion, diced
2 large bell pepper, diced
1 medium head cauliflower, cut into florets
2 cups green beans, cut into 1-inch pieces
2 14.5-oz cans diced tomatoes
8 cups chicken broth
1 Tbsp. italian seasoning
2 bay leaves
sea salt, to taste
black peppe, to taste
1. Heat olive oil in a pot or dutch oven over medium heat.
2. Add the onions and bell peppers. Saute for 7 to 10 minutes, until onions are
translucent and browned. Add the minced garlic. Saute for about a minute, until
fragrant.
3. Add the cauliflower, green beans, diced tomatoes, broth, and Italian seasoning.
Adjust sea salt and black pepper to taste. Add the bay leaves.
4. Bring the soup to a boil. Cover, reduce heat to medium low, and cook for about 10
to 20 minutes, until veggies are soft.
Vegetable Soup
(8 servings)

143.88 12.04g 1.7g 8.28g
Ingredients
Preparation
1 cup paleo vegan chocolate chips
1 cup unsweetened coconut shreds or flakes
1. Line a medium baking sheet with wax paper
or parchment paper. Clear some room in the
freezer for this sheet and set aside.
2. Add chocolate to a medium, microwave-safe
bowl. Heat in 20-second increments until completely melted. Stir in between heating
increments using a wooden spoon,
3. Add in coconut. Stir and fold until well combined and thoroughly mixed with
chocolate.
4. Spread the chocolate mixture onto the prepared baking sheet and form a
rectangle. Chill in the freezer for 10-20 mins, until firm. Cut into bars with a sharp
knife. Enjoy!
Chocolate Coconut Bars
(8 servings)

78.94 5.08g 1.57g 8.13g
Ingredients
Preparation
1/2 Tbsp. coconut oil, melted
1 Tbsp. sesame seeds
1 banana, sliced in 1/2” slices
1 Tbsp. almond butter
1. Preheat oven to the broiler setting.
2. Add sesame seeds to a small bowl. Dip each slice of banana in the melted
coconut oil, then dip them in the sesame seeds to coat.
3. Arrange on a lined sheet pan. Bake for 5 minutes or until the sesame seeds are
golden.
4. Melt almond butter in the microwave so it is thin enough to dip the banana
slices in. Enjoy!
Sesame Banana Bites
(4 servings)

mealplan.week18.pdf

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