D21 SPRING CHALLENGE MEAL PLAN

Transcription

1 D21 SPRING CHALLENGE MEAL PLAN

2 D21 Meal Plan Recipes The recipes in this cookbook are all D21 approved. There is a suggested meal plan at the back, but please feel free to create your own meal plan using the recipes and food guides included in this book. While the suggested meal plan does not have to be followed as is, it is important to remember that results of the D21 are based on food intake. Eating foods or recipes that differ from the plan and approved recipes may produce different results. Copyright Notice Copyright All Rights Reserved. PaleoPlan, LLC retains 100% rights to this material and it may not be republished, repacked and/or redistributed for any purpous what so ever without the express written consent from the owners of PaleoPlan, LLC

3 INDEX BREAKFASTS LUNCHES DINNERS SIDES SUGGESTED MEAL PLAN RECIPE MEASUREMENTS KEY Tbsp = Tablespoon tsp = teaspoon

4 Breakfasts #1 One-Pan Chicken, Brussels, and Sweet Potatoes #2 Breakfast Skillet with Beef + Spinach #3 One-Pan Chicken, Asparagus, and Potatoes #4 Breakfast Skillet with Eggs, Spinach, and Mushrooms #5 Asparagus and Eggs #6 Bacon and Spinach Frittata #7 Avocado + Berries #8 Blackberry Protein Smoothie #9 Strawberry Avocado Protein Smoothie #10 Baked Portobellos with Eggs

5 ONE-PAN CHICKEN BRUSSELS AND Sweet Potatoes Prep Time: 5 minutes Cook Time: 20 minutes Yield: 2 servings Ingredients: 3 Tbsp avocado oil 1 large sweet potato, chopped 2 cups Brussels sprouts, trimmed and halved Pinch of sea salt, to taste Pinch of black pepper, to taste Pinch of garlic powder, to taste 3 chicken thighs, slow cooked* (for meal plan, use batch-cooked from #23) Instructions: 1. In a large skillet, on medium-high heat, add avocado oil. Saute potatoes and Brussels sprouts for 7-10 minutes, until starting to brown and soften. Stir frequently. 2. Reduce heat to medium. Add spices and pre-cooked chicken and turn a few times to ensure even heating, for about 5-7 minutes. Continue to stir. 3. Remove from heat and serve hot. *Any protein can be used here, or you can cook the chicken fresh. Batch cooked chicken is used as a breakfast time saver. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - BREAKFASTS 01

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7 BREAKFAST SKILLET WITH Beef + Spinach Prep Time: 5 minutes Cook Time: 15 minutes Yield: 2 servings Ingredients: 2 Tbsp avocado oil 1 small yellow onion, diced ½ lb ground beef or bison Pinch of sea salt, to taste Pinch of black pepper, to taste Pinch of garlic powder, to taste Pinch of onion powder, to taste 4 cups baby spinach 1 medium avocado, peeled and sliced Instructions: 1. In a large skillet over medium-high heat warm oil. Add onion and saute for 2-3 minutes, until onion begins to brown. 2. Add beef and spices, cooking until beef is browned, about 5 minutes, stirring often. 3. Increase heat to high, add spinach, and saute alongside beef mixture until it starts to wilt, about 1-2 minutes. 4. Remove from heat, top with sliced avocado, and serve immediately. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - BREAKFASTS 02

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9 ONE-PAN CHICKEN Asparagus + Potatoes Prep Time: 5 minutes Cook Time: 30 minutes Yield: 2 servings Ingredients: 2 Tbsp avocado oil 10 small potatoes, red, white or yellow 1 lb asparagus, trimmed Pinch of sea salt, to taste Pinch of black pepper, to taste Pinch of garlic powder, to taste 3 chicken thighs, slow cooked* (for meal plan, use batch-cooked from #23) *The chicken in this recipe is easily replaced with a fried egg, if preferred. Instructions: 1. In a large skillet, warm avocado oil over medium-high heat. 2. Saute potatoes until brown, about 10 minutes, stirring often. Cover and reduce heat to medium, allowing to cook for an additional 5-7 minutes, until potatoes are softened. 3. Remove lid and add asparagus, spices, and chicken, increasing heat to mediumhigh. Cook for 4-5 minutes, or until asparagus deepens in color and begins to soften. Turn asparagus and chicken frequently to allow for even heating. 4. Serve warm. Optional: garnish with diced green onion or chopped bacon. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - BREAKFASTS 03

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11 BREAKFAST SKILLET WITH EGGS Spinach + Mushrooms Prep Time: 5 minutes Cook Time: 10 minutes Yield: 2 servings Ingredients: 2 Tbsp avocado oil Pinch of sea salt, to taste Pinch of black pepper, to taste Pinch of garlic powder, to taste 2 cups baby portobello mushrooms, chopped ½ medium white onion, diced 4 large eggs 2 cups baby spinach Instructions: 1. In a large skillet over medium-high heat, warm oil. 2. Add spices, mushrooms, and onions and saute for 4-5 minutes, until mushrooms soften and onions start to brown. Stir frequently. 3. Drop eggs into skillet and cook for an additional 2-3 minutes, until eggs set. Lightly stir together. 4. Add spinach and saute for another 1-2 minutes. Serve hot. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - BREAKFASTS 04

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13 ASPARAGUS AND Eggs Prep Time: 5 minutes Cook Time: 15 minutes Yield: 2 servings Ingredients: 2 Tbsp ghee, divided 1 lb asparagus, trimmed* 4-6 large eggs Pinch of sea salt, to taste Pinch of black pepper, to taste Pinch of garlic powder, to taste *Optional: asparagus can be roasted or cooked ahead of time and reheated for breakfast. Instructions: 1. In a large skillet, warm 1 Tbsp ghee over medium heat. Saute asparagus until it softens, about 3-5 minutes. Set aside. 2. Add the rest of the ghee and crack eggs into skillet. Fry to desired doneness, about 1 minute for over easy, 2-3 minutes for medium, and 4-5 minutes for a completely cooked yolk. Turn the egg halfway through, being careful not to break the yolk. 3. Serve warm. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - BREAKFASTS 05

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15 BACON AND Spinach Frittata Prep Time: 10 minutes Cook Time: 30 minutes Yield: 2 servings Ingredients: 6 large egg(s) ¼ cup(s) coconut milk full fat 3 slices bacon, chopped 2 cups spinach, chopped Pinch of sea salt, to taste Pinch of black pepper, to taste Instructions: 1. Preheat oven to 350ºF. 2. Whisk the eggs with the coconut milk in a large bowl. Set aside. 3. In a large skillet, cook bacon until crisp. Set aside, leaving bacon fat. 4. Add spinach to skillet and cook until just wilted. Pour egg mixture into skillet and season with salt and pepper. 5. Bake minutes, until eggs are set. Top with cooked bacon before serving. Recipe author PALEOPLAN paleoplan.com D21 MEAL PLAN - BREAKFASTS 06

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17 AVOCADO AND Berries Prep Time: 5 minutes Cook Time: 0 minutes Yield: 2 servings Ingredients: 2 medium avocados, ripe, peeled and sliced 2 cups berries of choice Pinch of sea salt, to taste (optional, for avocado) 2 large eggs, hardboiled (optional, for additional protein) Instructions: 1. Plate avocado and berries and serve immediately. Pair with hardboiled eggs if additional protein is desired. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - BREAKFASTS 07

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19 BLACKBERRY Protein Smoothie Prep Time: 5 minutes Cook Time: 0 minutes Yield: 2 servings Ingredients: 2 cups coconut milk, full fat ¾ cup blackberries ⅓ cup blueberries 2 scoops Ancient Nutrition bone broth protein powder, vanilla 1 ½ cups spinach Water, optional, to thin if needed Instructions: 1. In a bullet, blender, or food processor, combine all ingredients and pulse until liquefied and well mixed. Serve immediately. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - BREAKFASTS 08

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21 STRAWBERRY AVOCADO Protein Smoothie Prep Time: 5 minutes Cook Time: 0 minutes Yield: 2 servings Ingredients: 2 cups coconut milk, full fat 1 cup strawberries, halved 2 scoops Ancient Nutrition bone broth protein powder, vanilla 1 medium avocado, ripe and peeled 2 cups spinach Water, optional, to thin if needed Instructions: 1. In a bullet, blender, or food processor, combine all ingredients and pulse until liquefied and well mixed. Serve immediately. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - BREAKFASTS 09

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23 BAKED PORTOBELLOS WITH Eggs Prep Time: 5 minutes Cook Time: 15 minutes Yield: 2 servings Ingredients: 1 T avocado oil 2 large portobello mushroom caps 4 medium green onions, diced 2 cups spinach Pinch of sea salt, to taste 1 Tbsp ghee 2 large eggs 2 slices bacon, cooked and diced (optional) Instructions: 1. Preheat oven to 400ºF. 2. In a large skillet over medium heat, warm avocado oil. Add mushroom caps and briefly cook on both sides, about 1 minute each. Remove from skillet and place on a small baking sheet. 3. Add onions, spinach, and salt to skillet and saute for 1 minute, until spinach begins to wilt. Remove from heat. 4. Stuff spinach mixture into mushroom caps, packing tightly. 5. Crack one egg each into mushroom caps. Bake for 8-12 minutes, or until eggs are set to desired doneness. Remove from oven and top with bacon (optional). Serve warm. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - BREAKFASTS 10

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25 Lunches #11 Apple Bacon Chicken Salad #12 Egg Salad #13 Salmon Salad #14 No-Nightshade Taco Salad #15 Rainbow Turkey Salad #16 Sweet Mixed Greens Salad #17 Salmon and Bacon Kale Salad #18 Chef Salad #19 Lemon Detox Dressing #20 Basic Dressing #21 Simple Salad Dressing #22 Paleo Mayonnaise

26 APPLE BACON Chicken Salad Prep Time: 10 minutes Cook Time: 0 minutes Yield: 2 servings Ingredients: 4-6 chicken thighs, cooked and chopped (for meal plan, use batch-cooked from #23) 8 slices bacon, cooked and diced 3 small apples, diced 4 medium green onions, diced (optional) ⅔ cup Paleo Mayonnaise (#22) 1 medium lemon, juiced Pinch of sea salt, to taste Pinch of black pepper, to taste Pinch of garlic powder, to taste Pinch of onion powder, to taste 4 cups spinach or greens, for serving Instructions: 1. In a large mixing bowl, combine chicken, bacon, apples, and onions (optional). 2. In a small mixing bowl, whisk mayonnaise, lemon juice, and spices together. Pour sauce over chicken mixture and stir well. (More mayonnaise may be needed depending on how saucy you prefer your chicken salad.) 3. Place on a bed of greens, and serve immediately. Chicken salad will keep in the fridge for up to 3 days. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - LUNCHES 11

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28 EGG Salad Prep Time: 10 minutes Cook Time: 0 minutes Yield: 2 servings Ingredients: 8 large eggs, hardboiled, peeled and chopped 3 slices bacon, cooked and chopped 2 medium green onions, diced ¼ cup Paleo mayonnaise (#22) 2 tsp dijon mustard Pinch of sea salt, to taste Pinch of black pepper, to taste Pinch of garlic powder, to taste Pinch of paprika, to taste 4 cups spinach or mixed greens, for serving Instructions: 1. In a medium bowl, combine all ingredients and stir until well mixed. Serve on a bed of greens. Egg salad will keep in the fridge for up to 3 days. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - LUNCHES 12

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30 SALMON Salad Prep Time: 5 minutes Cook Time: 0 minutes Yield: 2 servings Ingredients: 2 cans wild-caught salmon 3 Tbsp Paleo mayonnaise (#22) 2 tsp dijon mustard Pinch of sea salt, to taste Pinch of black pepper, to taste 4 cups mixed greens 1 medium avocado, peeled and sliced 2 medium green onions, diced (optional) Instructions: 1. In a medium bowl, combine salmon, mayo, mustard, and spices. Stir together until well mixed. 2. Divide the greens between two plates. Scoop salmon salad onto greens, and top with avocado slices, and green onions (optional). Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - LUNCHES 13

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32 NO-NIGHTSHADE Taco Salad Prep Time: 10 minutes Cook Time: 15 minutes Yield: 2 servings, with leftovers Ingredients: 2 Tbsp avocado oil 1 small white onion, diced 1 lb ground beef ¼ tsp sea salt ⅛ tsp black pepper ½ tsp cumin ½ tsp garlic powder ½ tsp onion powder ½ tsp oregano ½ cup water (optional) ½ head green cabbage 3 cups mixed greens 3 cups arugula 2 medium avocados, peeled and chopped Instructions: 1. In a large skillet over medium heat, saute avocado oil and onion until onion browns, about 3-5 minutes. 2. Add ground beef and spices, cooking until beef is done, about 7-9 minutes. Add water if you want a bit of sauce for dressing. 3. In two bowls, add ¼ portion each of cabbage, greens, and arugula. 4. Mash the avocado in a small bowl, adding salt and pepper to taste, if desired. 5. Place the taco meat and mashed avocado in the bowl with the greens, and serve immediately. Reserve leftovers for a later meal. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - LUNCHES 14

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34 RAINBOW Turkey Salad Prep Time: 10 minutes Cook Time: 1 hour Yield: 2 servings Ingredients: Instructions: For the Turkey: 2 turkey breast cutlets (4-6 oz) 1 Tbsp olive oil, extra virgin 1 tsp ghee 1 medium garlic clove, minced Pinch of lemon zest, to taste 1 tsp lemon juice, to taste 1 tsp fresh rosemary, finely chopped 1 tsp fresh sage, finely chopped 1 tsp fresh thyme, finely chopped Pinch of sea salt, to taste Pinch of black pepper, to taste 1 small onion, cut into thick slices ½ medium lemon, sliced For the Salad: ½ cup cherry or grape tomatoes ½ cup pomegranate seeds 1 medium avocado, sliced 1 cup baby arugula ½ medium yellow bell pepper 1 medium carrot, sliced ¼ head red cabbage, chopped ¼ medium red onion For the Dressing: 2 tsp lemon juice 1 Tbsp olive oil 1 tsp honey, to taste 1 medium garlic clove, minced Pinch of sea salt, to taste Pinch of paprika, to taste 1. Preheat the oven to 325 F. 2. In a bowl, combine olive oil, butter, garlic, lemon zest, lemon juice, herbs, salt and pepper. 3. Gently rub the turkey breast with the olive oilherb mixture. 4. Line a baking pan with parchment paper. Lay the onions and lemon slices on top, and place the turkey breast on top of the slices. Fold the sheet over the turkey and pleat the top to seal. Bake for 15 minutes. 5. Cut the parchment paper open and unwrap the turkey, folding back the paper and exposing the turkey. 6. Baste the turkey using a spoon to scoop up the juices from the bottom of the pan, pouring them over the top of the turkey. Increase the oven temperature to 425 F and continue roasting for 20 to 30 minutes, until the turkey is browned and a thermometer inserted into the thickest part reads 165 F. 7. Meanwhile, prepare the vegetables. Slice avocado lengthwise; dice yellow bell pepper into bite-size pieces; roughly chop red cabbage; and cut the carrot and red onion into thin slices. 8. For the dressing, mix lemon juice, olive oil, raw honey, minced garlic, salt and paprika. Set aside. 9. When the turkey is done, remove from the oven, cover with foil and let it rest for 15 minutes. Recipe author DINA HASSAN dhfoodphotography.com 10. When the turkey is cool enough to handle, cut into slices. Place the salad ingredients on a large plate, pour the dressing over the salad, and serve. D21 MEAL PLAN - LUNCHES 15

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36 SWEET MIXED Greens Salad Prep Time: 10 minutes Cook Time: 0 minutes Yield: 2 servings Ingredients: 1 ½ cups mixed greens ½ cup strawberries, sliced 2 Tbsp almonds, sliced 2 Tbsp sunflower seeds, raw 1 medium green onion, chopped 3 slices bacon, cooked and crumbled Pinch of thyme, to taste 2 Tbsp olive oil Pinch of sea salt, to taste 2 Tbsp balsamic vinegar Instructions: 1. In a large bowl, toss the greens with the almonds, sunflower seeds, green onion, bacon, and thyme. 2. In a small bowl, use a whisk to stir together the olive oil and balsamic vinegar. 3. Add the balsamic vinegar mixture to the greens mixture and toss together. Add sea salt (to taste) and top with strawberries. Serve cold. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - LUNCHES 16

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38 SALMON AND BACON Kale Salad Prep Time: 5 minutes Cook Time: 35 minutes Yield: 2 servings Ingredients: ½ bunch kale, chopped ½ lb salmon fillets, skinless 2 slices bacon, cooked and crumbled ¼ medium red onion, thinly sliced ¼ cup almonds, sliced 2 Tbsp olive oil 1 Tbsp lemon juice Instructions: 1. Preheat oven to 425ºF. 2. Season both sides of fresh salmon filets with sea salt and black pepper (optional). If you are using frozen filets, wait to season until a few minutes into cooking so it will stick. 3. Place the filets on a broiler pan (or use a wire rack over a baking sheet) and place in the oven. 4. Bake minutes for fresh salmon or minutes for frozen, or until salmon flakes easily with fork and reaches an internal temperature of 145ºF. 5. Set aside to cool and the break into flakes. 6. Put the kale in a large bowl and massage the greens with your fingers for a minute or two to help break up the fibers. 7. Add the cooked and cooled salmon, cooked bacon, onion, and almonds to the bowl and toss. Whisk the oil and lemon juice together and toss with the salad before serving. Recipe author PALEOPLAN paleoplan.com D21 MEAL PLAN - LUNCHES 17

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40 CHEF Salad Prep Time: 10 minutes Cook Time: 5 minutes Yield: 2 servings Ingredients: 1 head lettuce, red leaf 4 large eggs, hard-boiled, halved ½ lb chicken breasts, cooked 2 slices bacon, cooked and crumbled ½ cup cherry or grape tomatoes, halved 4 medium green onions, sliced thin 2 medium celery stalks, diced 1 medium avocado, diced 4 Tbsp salad dressing of choice (#19, #20, #21) Instructions: 1. Divide lettuce between two bowls, and top with ingredients. 2. Make salad dressing of choice, using 2 tbsp per salad. Recipe author PALEOPLAN paleoplan.com D21 MEAL PLAN - LUNCHES 18

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42 LEMON Detox Dressing Prep Time: 5 minutes Cook Time: 0 minutes Yield: 4 servings Ingredients: 3 medium lemons, juiced 3 tbsp avocado oil Pinch of sea salt, to taste Pinch of black pepper, to taste Pinch of garlic powder, to taste (optional) Pinch of onion powder, to taste (optional) Instructions: 1. In a small bowl, whisk all ingredients together. Store in the fridge for up to 3 days. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - LUNCHES 19

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44 BASIC Dressing Prep Time: 5 minutes Cook Time: 0 hours Yield: 4 servings Ingredients: 4 Tbsp avocado oil Pinch of sea salt, to taste Pinch of black pepper, to taste Instructions: 1. In a small bowl, whisk all ingredients together. Store in the fridge for up to 3 days. Optional add-ons to customize your own dressing: ½ Tbsp crumbled bacon ½ Tbsp bacon grease 1 medium lemon, juiced 1 tsp minced garlic Pinch of mustard powder 1 Tbsp balsamic vinegar Pinch of rosemary Pinch of thyme Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - LUNCHES 20

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46 SIMPLE Salad Dressing Prep Time: 5 minutes Cook Time: 0 minutes Yield: 4 servings Ingredients: 8 Tbsp olive oil, extra virgin 2 Tbsp balsamic vinegar ½ medium garlic clove(s), finely minced ½ tsp mustard, dijon ½ tsp honey, raw ½ tsp lemon juice ½ tsp sea salt ¼ tsp black pepper, freshly ground ½ tsp herbs of choice for salad dressing (basil, thyme, chives, rosemary, oregano, tarragon) Instructions: 1. Whisk (or put in blender) balsamic vinegar, dijon mustard, minced garlic, raw honey and lemon juice until blended. 2. Gradually add olive oil while whisking (or blending). 3. Mix salt, pepper and dried herbs in to taste. 4. Store in the refrigerator for up to 3 days. Recipe author PALEOPLAN paleoplan.com D21 MEAL PLAN - LUNCHES 21

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48 PALEO Mayonnaise Prep Time: 10 minutes Cook Time: 0 minutes Yield: 8 servings Ingredients: ½ cup olive oil ½ cup avocado oil 2 large egg yolks, preferably pastured ½ medium lemon, juiced 1 tsp dijon mustard Pinch of sea salt, to taste Instructions: 1. Combine the oils and set aside. 2. Place the egg yolks and lemon juice in a bowl. With electric beaters or an immersion blender or a brisk whisking, briefly blend the ingredients together. 3. While continuing to blend, slowly add the oils in a very thin drizzle. It can take as long as 3 to 5 minutes to fully incorporate the oils and produce a thick mixture. 4. Next, blend in the Dijon mustard and sea salt, if using. Recipe author PALEOPLAN paleoplan.com D21 MEAL PLAN - LUNCHES 22

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50 Dinners #23 Slow-Cooked Chicken Thighs #24 Slow-Cooked Shredded Chicken #25 Slow-Cooked Beef #26 Simple Baked Salmon #27 Baked Chicken Drumsticks #28 Italian Turkey and Vegetable Stew #29 Beef and Sweet Potato Casserole #30 Gingery Broccoli and Beef #31 Baked Tilapia #32 Paleo Avocado Bacon Burger #33 Apple Glazed Turkey Breast

51 SLOW-COOKED Chicken Thighs Prep Time: 5 minutes Cook Time: Various Yield: 6-8 servings Ingredients: 5-6 lbs chicken thighs, boneless and skinless 2 cups water or chicken stock ½ tsp sea salt ½ tsp black pepper Optional: other herbs and spices Instructions: In a Slow Cooker: 6-8 hours 1. Add all ingredients to the slow cooker, and cook on low heat for 6-8 hours or high heat 4-6 hours. 2. Store in the fridge for up to 5 days, and use for batch cooked meals and salads. In an Instant Pot: 40 minutes 1. Add all ingredients to the Instant Pot bowl. Seal the lid, and set the release valve to sealing. 2. Use the poultry setting, and manually adjust time to 26 minutes. 3. After the 26 minute cooking cycle, allow to stay on low for 10 minutes, and then release the valve to depressurize. Ensure internal temperature is at least 165ºF. 4. Store in the fridge for up to 5 days, and use for batch cooked meals and salads.. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - DINNERS 23

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53 SLOW-COOKED Shredded Chicken Prep Time: 10 minutes Cook Time: Various Yield: 6-8 servings Ingredients: 6-8 chicken breasts and/or thighs, boneless and skinless 2 cups water or chicken stock ½ tsp sea salt ½ tsp black pepper Optional: other herbs and spices Instructions: In a Slow Cooker: 6-8 hours 1. Add all ingredients to the slow cooker, and cook on low heat for 6-8 hours or high heat 4-5 hours. 2. Allow to cool, then shred with a fork. 3. Store in the fridge for up to 5 days, and use for batch cooked meals and salads. In an Instant Pot: 40 minutes 1. Add all ingredients to the Instant Pot bowl. Seal the lid, and set the release valve to sealing. 2. Use the poultry setting, and manually adjust time to 26 minutes. 3. After the 26 minute cooking cycle, allow to stay on low for 10 minutes, and then release the valve to depressurize. Ensure internal temperature is at least 165ºF. 4. Allow to cool, then shred with a fork. 5. Store in the fridge for up to 5 days, and use for batch cooked meals and salads. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - DINNERS 24

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55 SLOW-COOKED Beef Prep Time: 5 minutes Cook Time: Various Yield: 6-8 servings Ingredients: 3-4 lbs beef roast, boneless 2 small white onions, peeled and quartered 1 Tbsp apple cider vinegar 2 cups water or bone broth 1 ½ tsp sea salt ½ tsp black pepper Optional: other herbs and spices Instructions: In a Slow Cooker: 6-8 hours 1. Add all ingredients to slow cooker, and cook for 4-5 hours on low or 7-8 hours on high. 2. Store in the fridge for up to 5 days, and use for batch cooked meals and salads. In an Instant Pot: 70 minutes 1. Add all ingredients to Instant Pot, and set to Manual for 70 minutes. 2. Once the cooking cycle is completed, leave on low setting for minutes, or manually depressurize. 3. Store in the fridge for up to 5 days, and use for batch cooked meals and salads.. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - DINNERS 25

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57 SIMPLE Baked Salmon Prep Time: 5 minutes Cook Time: 20 minutes Yield: 2 servings Ingredients: 2 Tbsp ghee ¾ - 1 lb salmon, skin on ½ tsp sea salt, optional ½ medium lemon, juiced Instructions: 1. Preheat oven to 350ºF. 2. Grease a baking sheet with ghee and lay salmon in the pan, skin side down. Sprinkle with sea salt and drizzle with lemon juice. 3. Bake for minutes, or until salmon flakes lightly with a fork. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - DINNERS 26

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59 BAKED Chicken Drumsticks Prep Time: 10 minutes Cook Time: 45 minutes Yield: 4 servings Ingredients: 12 drumsticks, bone-in and skin on 3 Tbsp ghee, melted Pinch of sea salt, to taste Pinch of paprika (optional) Instructions: 1. Preheat oven to 450ºF. 2. Lay drumsticks on a baking sheet in a single layer. Drizzle with ghee, sea salt, and paprika (optional). 3. Cover tray loosely with foil and bake for 20 minutes. 4. Remove foil, and cook for an additional minutes, until internal temperature reaches 165ºF. 5. Serve hot. Leftovers will keep in the fridge for 3 days. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - DINNERS 27

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61 ITALIAN TURKEY & Vegetable Stew Prep Time: 10 minutes Cook Time: 40 minutes Yield: 4 servings Ingredients: 12 slices bacon, diced 1 medium onion, diced 2 medium celery stalks, diced 2 medium garlic cloves, minced 1 Tbsp Italian seasoning 2 medium zucchini, diced 4 cups baby spinach 3 medium tomatoes, diced 4 cups chicken broth, or turkey broth 2 cups water 1-12oz turkey breast Pinch of sea salt, to taste Pinch of black pepper to taste Instructions: 1. Heat a large pot over medium heat. Add the bacon, onion, and celery and cook until bacon is browned and vegetables are soft. Add the garlic, Italian seasoning, a pinch of salt and pepper, and the zucchini. Cook for another minute and add the spinach and tomatoes. Stir until spinach is wilted and add the broth and water. 2. Bring to a boil and add the turkey breast to the pot. Reduce to a simmer and simmer for minutes, until turkey is cooked through. Remove the turkey breast from the pot and shred with two forks. Add back to the soup. Simmer until heated through and serve. Recipe author PALEOPLAN paleoplan.com D21 MEAL PLAN - DINNERS 28

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63 BEEF & Sweet Potato Casserole Prep Time: 10 minutes Cook Time: 60 minutes Yield: 4 servings Ingredients: 2 Tbsp olive oil 1 medium onion, thinly sliced 2 medium garlic cloves, minced 1 Tbsp Italian seasoning 1 lb ground beef 2 medium sweet potatoes, thinly sliced on a mandolin 4 cups baby spinach ½ cup beef or vegetable broth 1 cup almonds, sliced Pinch of sea salt, to taste Pinch of black pepper, to taste Instructions: 1. Preheat oven to 350ºF. 2. Heat the olive oil in a large skillet and add the onions. Cook until soft, add the garlic, and stir. Cook for 1 minute. Season with salt and pepper and remove from pan. 3. Add the beef to the pan and cook until no longer pink. Season with salt and pepper and Italian seasoning. Turn off heat. 4. To make the casserole, spread a layer of sweet potatoes on the bottom of a square casserole dish. Top with onions, spinach and beef. Continue layering until ingredients are gone. Drizzle with the broth and cover tightly with foil. 5. Bake for 30 minutes. Remove from oven and sprinkle with almonds. Bake for 10 more minutes until almonds are lightly toasted and top is slightly browned. Recipe author PALEOPLAN paleoplan.com D21 MEAL PLAN - DINNERS 29

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65 GINGERY Broccoli + Beef Prep Time: 10 minutes Cook Time: 45 minutes Yield: 4 servings Ingredients: 2 Tbsp coconut oil 2 medium garlic cloves, minced 1 lb beef, petite sirloin steaks, cut into very thin strips Pinch of sea salt, to taste 2 Tbsp lemon juice 1 Tbsp ground flax seeds 2 tsp fresh ginger, grated Pinch of black pepper, to taste Pinch of red pepper flakes, to taste ¼ cup chicken broth 2 heads broccoli, cut into florets 2 large carrots, thinly sliced 1 medium green onion, thinly sliced Instructions: 1. Heat the 1 Tbsp coconut oil and garlic in a large skillet over medium-high heat. 2. Add the sliced beef and pinch of sea salt, and brown. Remove beef from pan to a side dish, and get rid of excess juice left in pan. 3. In a small bowl mix lemon juice, flax meal, grated ginger, freshly ground black pepper and red pepper flakes with 1/4 cup broth. 4. Heat pan again over medium heat. Add 1 Tbsp coconut oil when pan is hot. 5. Add broccoli and carrots to pan. Pour liquid ingredients on top and toss to coat. 6. Cook over medium heat until broccoli is tender. 7. Return the beef to the pan and add the green onions. Add the extra chicken broth if preferred. 8. Stir beef in until it s coated with sauce, and let simmer for a few minutes until beef warmed through. Recipe author PALEOPLAN paleoplan.com D21 MEAL PLAN - DINNERS 30

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67 BAKED Tilapia Prep Time: 5 minutes Cook Time: 15 minutes Yield: 2 servings Ingredients: 2 tilapia filets 1 Tbsp avocado oil Pinch of sea salt, to taste Pinch of black pepper, to taste ½ medium lemon, juiced Optional: herbs or herbal blend for seasoning Instructions: 1. Preheat oven to 400 ºF. 2. On a baking sheet, lay tilapia, and drizzle with avocado oil. Spread spices evenly over fillets, and drizzle with lemon juice. 3. Bake for 8-12 minutes, or until fish flakes easily with a fork. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - DINNERS 31

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69 PALEO AVOCADO Bacon Burger Prep Time: 5 minutes Cook Time: 20 minutes Yield: 4 servings Ingredients: 4 slices thick-cut bacon 1 ½ lbs ground beef 1 tsp ground cumin 1 tsp chili powder ½ tsp smoked paprika 1 medium avocado, peeled and sliced 1 medium lemon, juiced Pinch of sea salt, to taste Pinch of black pepper, to taste Instructions: 1. Cook the bacon in a skillet over medium heat until browned and crispy. Remove from pan and drain on paper towels. Drain most of the fat from the pan. 2. Mix the ground beef with the spices and a pinch of salt and pepper. Form into four patties. 3. In the same skillet you used to cook the bacon, cook the burgers until done to your liking. Transfer to a plate. 4. Top with the bacon, some avocado slices, and drizzle with the lemon juice. Top with plenty of fresh ground pepper and enjoy with a knife and fork. Recipe author AMY HUNTER tinyredkitchen.com D21 MEAL PLAN - DINNERS 32

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71 APPLE GLAZED Turkey Breast Prep Time: 5 minutes Cook Time: 40 minutes Yield: 4 servings Ingredients: 4 turkey breast cutlets (4-6oz each) ½ cup apple juice, unsweetened ½ cup chicken broth 2 medium garlic cloves, minced 4 Tbsp fresh tarragon, minced 1 tsp fresh ginger, grated Pinch of sea salt, to taste Pinch of black pepper, to taste 1 Tbsp coconut oil Instructions: 1. Combine the apple juice, chicken stock, garlic, tarragon and ginger together in a small bowl. Set aside. 2. Season both sides of turkey cutlets with sea salt and freshly ground black pepper. 3. Heat a large skillet over medium-high heat. When pan is hot, add coconut oil. 4. Sear each cutlet 1-2 minutes on each side, until browned. Place on plate and set aside. 5. Reduce heat to medium and add apple juice mixture to pan. 6. As the sauce comes to a boil add the turkey cutlets back to the pan. Simmer until sauce reduces and turkey is fully cooked, to at least 165ºF. Recipe author PALEOPLAN paleoplan.com D21 MEAL PLAN - DINNERS 33

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73 Sides #34 Rainbow Slaw #35 Broccoli Salad #36 Simple Slaw #37 Purple Slaw #38 Steamed Broccoli #39 Roasted Broccoli #40 Roasted Asparagus #41 Sauteed Sweet Potatoes #42 Baked Sweet Potatoes #43 Roasted Brussels Sprouts #44 Sauteed Brussels Sprouts #45 Cauliflower Rice #46 Brussels Sprout and Apple Salad #47 Roasted Cabbage

74 RAINBOW Slaw Prep Time: 10 minutes Cook Time: 0 minutes Yield: 4 servings Ingredients: ½ large red cabbage, sliced thinly ½ medium green cabbage, sliced thinly 1 head broccoli, cut into florets 1 large carrot, shaved or sliced thinly ⅓ head cauliflower, chopped 1 large red apple, diced 4 medium green onions, diced 2 medium lemons, juiced 2 Tbsp Paleo mayonnaise (#22) Pinch of sea salt, to taste 1-2 Tbsp water, to thin dressing Instructions: 1. In a large bowl, combine all vegetables and apple. 2. In a small bowl, whisk together lemon juice, mayo, and sea salt. Add water if needed. 3. Pour dressing over slaw and stir together. Store in the fridge for up to 3 days. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - SIDES 34

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76 BROCCOLI Salad Prep Time: 10 minutes Cook Time: 0 minutes Yield: 4 servings Ingredients: 3 heads broccoli, cut into florets 1 large red apple, diced 5 slices of bacon, cooked and chopped 1 medium lemon, juiced 2 Tbsp Paleo mayonnaise (#22) Pinch of sea salt, to taste 1-2 Tbsp water, to thin dressing Instructions: 1. In a large bowl, combine broccoli, apple, and bacon. 2. In a small bowl, whisk together lemon juice, mayo, and sea salt. Add water if needed. 3. Pour dressing over salad and stir together. Store in the fridge for up to 3 days. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - SIDES 35

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78 SIMPLE Slaw Prep Time: 10 minutes Cook Time: 0 minutes Yield: 4 servings Ingredients: 1 small green cabbage, sliced thinly ⅓ head cauliflower, chopped 3 medium green onions, diced 1 medium lemon, juiced 1 Tbsp Paleo mayonnaise (#22) Pinch of sea salt, to taste 1-2 Tbsp water, to thin dressing Instructions: 1. In a large bowl, combine cabbage, cauliflower, and onion. 2. In a small bowl, whisk together lemon juice, mayo, and sea salt. Add water if needed. 3. Pour dressing over slaw and stir together. Store in the fridge for up to 3 days. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - SIDES 36

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80 PURPLE Slaw Prep Time: 10 minutes Cook Time: 0 minutes Yield: 4 servings Ingredients: 1 small red cabbage, sliced thinly 1 large carrot, shaved or sliced thinly 1 medium lemon, juiced 1 Tbsp Paleo mayonnaise (#22) Pinch of sea salt, to taste 1-2 Tbsp water, to thin dressing Instructions: 1. In a large bowl, combine cabbage and carrot. 2. In a small bowl, whisk together lemon juice, mayo, and sea salt. Add water if needed. 3. Pour dressing over slaw and stir together. Store in the fridge for up to 3 days. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - SIDES 37

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82 STEAMED Broccoli Prep Time: 5 minutes Cook Time: 15 minutes Yield: 4 servings Ingredients: 2 heads broccoli Water 1 Tbsp coconut oil ½ medium lemon, juiced optional Instructions: 1. Cut the broccoli into individual florets. Also chop the stalk if desired. 2. Add 1 inch of water to the bottom of a medium pot, and insert a steamer basket. 3. Fill the steamer basket with raw broccoli. 4. Cover and cook over medium-high heat until bright green and softened, around 8-10 minutes. 5. Toss with coconut oil to coat, and drizzle with lemon juice (if desired) to serve. Recipe author PALEOPLAN paleoplan.com D21 MEAL PLAN - SIDES 38

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84 ROASTED Broccoli Prep Time: 5 minutes Cook Time: 20 minutes Yield: 4 servings Ingredients: 3 heads broccoli, cut into florets 3 Tbsp coconut oil Pinch of sea salt, to taste Instructions: 1. Preheat oven to 400ºF. 2. Toss broccoli with melted coconut oil and sprinkle with sea salt. Spread across baking sheet, and cook until broccoli browns on edges, about minutes. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - SIDES 39

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86 ROASTED Asparagus Prep Time: 5 minutes Cook Time: 30 minutes Yield: 4 servings Ingredients: 1 lb asparagus 1 Tbsp coconut oil 2 tsp thyme Pinch of sea salt, to taste Pinch of black pepper, to taste Instructions: 1. Preheat oven to 400ºF. 2. Wash and remove the tough ends of the asparagus. 3. Place in a roasting pan or on a baking sheet. 4. Drizzle the oil and thyme over the asparagus and toss together until well coated. 5. Bake for 10 minutes, then reduce the heat to 250ºF for 15 more minutes. 6. Season with sea salt and freshly ground black pepper to taste. Recipe author PALEOPLAN paleoplan.com D21 MEAL PLAN - SIDES 40

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88 SAUTEED Sweet Potatoes Prep Time: 10 minutes Cook Time: 20 minutes Yield: 4 servings Ingredients: 2 medium sweet potatoes, peeled and chopped 2 Tbsp coconut oil Pinch of sea salt, to taste Instructions: 1. In a large skillet, combine all ingredients over medium-high heat. Saute until potatoes soften, about minutes. Stir often. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - SIDES 41

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90 BAKED Sweet Potatoes Prep Time: 5 minutes Cook Time: 60 minutes Yield: 4 servings Ingredients: 2 medium sweet potatoes Aluminum foil Instructions: 1. Preheat oven to 425ºF. 2. Quarter sweet potatoes and wrap in a large sheet of aluminum foil (or place in a ceramic baking dish with a lid). 3. Place in a middle rack in the oven, and bake for minutes, or until tender when pierced with a fork. NOTE: Be careful of the steam build up when unwrapping the aluminum foil! 4. Refrigerate leftovers for easy snacks and meals. Recipe author PALEOPLAN paleoplan.com D21 MEAL PLAN - SIDES 42

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92 ROASTED Brussels Sprouts Prep Time: 5 minutes Cook Time: 30 minutes Yield: 4 servings Ingredients: 4 cups Brussels sprouts, trimmed and halved 3 Tbsp avocado oil ½ tsp Himalayan sea salt Optional: other herbs and spices, to taste Instructions: 1. Preheat oven to 450ºF. 2. Toss Brussels sprouts with oil and salt. Spread evenly on baking sheet and cook for minutes, or until Brussels begin to brown. Cook longer for a crispier texture. 3. Serve hot or cold. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - SIDES 43

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94 SAUTEED Brussels Sprouts Prep Time: 5 minutes Cook Time: 20 minutes Yield: 4 servings Ingredients: 3 cups Brussels sprouts, trimmed and halved 3 Tbsp avocado oil Pinch of sea salt, to taste Instructions: 1. In a large skillet over medium-high heat, toss all ingredients and saute until Brussels start to brown, about minutes. Stir frequently. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - SIDES 44

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96 CAULIFLOWER Rice Prep Time: 5 minutes Cook Time: 20 minutes Yield: 4 servings Ingredients: 1 head cauliflower, cut into florets 2 Tbsp coconut oil Optional seasonings are sea salt, garlic, ginger, coconut aminos, curry, garlic, or black pepper, to taste. Instructions: 1. Place the raw cauliflower florets into a food processor and pulse several times, until it has a grainy, rice-like consistency. Season with sea salt and freshly ground black pepper, if desired. 2. Meanwhile, heat a large sauté pan over medium-high heat. When pan is hot, add coconut or olive oil. 3. Add riced cauliflower and additional seasonings (if desired), and sauté, stirring frequently for 4 to 5 minutes, or until cauliflower is warmed through and slightly tender.. Recipe author PALEOPLAN paleoplan.com D21 MEAL PLAN - SIDES 45

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98 BRUSSELS SPROUT & Apple Salad Prep Time: 5 minutes Cook Time: 15 minutes Yield: 4 servings Ingredients: 4 Tbsp olive oil 2 Tbsp lemon juice 1 tsp dijon mustard 1 Tbsp poppy seeds 4 cups Brussels sprouts, finely shredded 2 medium apples, cored and shredded or chopped ½ cup pecans, chopped and toasted Pinch of sea salt, to taste Pinch of black pepper, to taste Instructions: 1. In a large bowl, whisk the olive oil, lemon juice, mustard and poppy seeds with a pinch of salt and pepper. 2. When well combined, add the remaining ingredients and toss well. 3. Serve immediately. Note: If serving as 2 dishes just keep the dressing separate until ready to serve. Recipe author PALEOPLAN paleoplan.com D21 MEAL PLAN - SIDES 46

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100 ROASTED Cabbage Prep Time: 5 minutes Cook Time: 45 minutes Yield: 4 servings Ingredients: 1 small green cabbage, quartered 3 Tbsp avocado oil ½ tsp sea salt Instructions: 1. Preheat oven to 425ºF. 2. Brush the cabbage on all sides with avocado oil. Spread evenly on a baking sheet, and sprinkle with sea salt. 3. Roast until cabbage browns, about minutes. Serve warm or cold.. Recipe author AIMEE MCNEW paleoplan.com D21 MEAL PLAN - SIDES 47

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102 SUGGESTED MEAL PLAN DAY 01 DAY 02 DAY 03 DAY 04 B: Avocado + Berries (#07) L: Sweet Mixed Greens (#16) D: Drumsticks (#27) & Rainbow Slaw (#34). B: Bacon Frittata (#06) L: Leftovers D: Taco Salad (#14) B: Skillet w/ Eggs, Spinach, Mushrooms (#09) L: Leftovers D: Chicken Thighs (#23) & Broccoli Salad (#35) B: Chicken, Asparagus, Potatoes (#03) L: Chicken Salad (#11) D: Slow-Cooked Beef (#25) & Steamed Broccoli (#38) DAY 05 DAY 06 DAY 07 DAY 08 B: Blackberry Smoothie (#08) L: Leftovers D: Tilapia (#31) & Sauteed Sweet Potatoes (#41) B: Chicken, Brussels, Sweet Potatoes (#01) L: Egg Salad (#12) D: Baked Salmon (#24) & Roasted Cabbage (#47) B: Asparagus and Eggs (#05) L: Chef Salad (#18) w/ Lemon Detox Dressing (#19) D: Gingery Broccoli & Beef (#30) B: Avocado + Berries (#07) L: Leftovers D: Shredded Chicken (#24) & Baked Sweet Potatoes (#42) DAY 09 DAY 10 DAY 11 DAY 12 B: Beef & Spinach Skillet (#02) B: Strawberry Smoothie (#09) B: Skillet w/ Eggs, Spinach, Mushrooms (#04) B: Asparagus and Eggs (#05) L: Salmon Salad (#13) & Simple Slaw (#36) D: Leftovers L: Leftovers D: Avocado Bacon Burger (#13) & Rainbow Slaw (#36) L: Leftovers D: Tilapia (#31) & Roasted Brussels Sprouts (#43) L: Rainbow Turkey Salad (#15) D: Chicken Thighs (#23) & Brussels Sprouts and Apple Salad (#46) DAY 13 DAY 14 DAY 15 DAY 16 B: Baked Portobellos (#10) L: Chicken Salad (#11) D: Sweet Potato Casserole (#29) B: Chicken, Brussels, Sweet Potatoes (#01) L: Leftovers D: Drumsticks (#27) & Purple Slaw (#37) B: Bacon Frittata (#06) L: Leftovers D: Slow-Cooked Beef (#25) & Roasted Broccoli (#39) B: Avocado + Berries (#07) L: Leftovers D: Taco Salad (#14) DAY 17 DAY 18 DAY 19 DAY 20 B: Chicken, Asparagus, Potatoes (#03) L: Leftovers D: Baked Salmon (#26) & Sauteed Brussels Sprouts (#44) B: Blackberry Smoothie (#08) L: Sweet Mixed Greens (#16) D: Sweet Potato Casserole (#29) B: Beef & Spinach Skillet (#02) L: Leftovers D: Apple Glazed Turkey (#33) & Steamed Broccoli (#38) B: Baked Portobellos (#10) L: Salmon Kale Salad (#17) D: Chicken Thighs (#23) & Roasted Broccoli (#39) with Roasted Asparagus (#40) DAY 21 B: Strawberry Smoothie (#09) L: Leftovers D: Avocado Bacon Burger (#32) & Simple Slaw (#36)

103 D21 MEAL PLAN We hope you enjoy your 21 Days of carefully selected, delicious and easy recipes that anyone can cook. for more, go to paleoplan.com