Broccoli Scramble Serves 1 Prep time: 5 minutes Cook time: 15 minutes

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1 Week 7 Meals DAY 1 Broccoli Scramble Prep time: 5 minutes Cook time: 15 minutes 2 tbsp Olive oil 2 strips Bacon 2 stalks Broccoli, chopped 3 Eggs 1 Egg white Salt and Pepper, to taste Beat the eggs with the egg white. Heat olive oil in a medium skillet. Add the olive oil, bacon and broccoli. Cook until broccoli is soft. Add the eggs and scramble until cooked. Serve. 21.8g Carbs 55.7g Fat 36g Protein Calories 21.8g Carbs 55.7g Fat 36g Protein Calories Fats : 68%; Protein 20%; Carbs: 12%

2 Artichoke Chicken Salad Cook time: 10 minutes 1/4 cup Artichokes heart 1 Chicken breast, cooked and shredded 2 tbsp Olive oil 1/4 cup Paleo mayonnaise Salt and pepper Combine the chicken, chopped artichokes, olive oil, and mayo in a medium bowl. Season with salt and pepper. Serve in a lettuce leaf. 19.8g Carbs 52.9g Fat 55.4g Protein Calories 19.8g Carbs 52.9g Fat 55.4g Protein Calories Fats : 61%; Protein 29%; Carbs: 10%

3 Italian Flank Steak with Roasted Tomatoes Serves 2 Cook time: 20 minutes 6 tbsp Olive oil 1/4 cup Red wine vinegar 2 cloves garlic 2 tbsp fresh Italian (flatleaf) parsley; chopped 1 tbsp fresh basil, chopped ~1-1 1/4 lbs beef flatiron steak 1/4 tsp salt 1/8 tsp black pepper 1/4 tsp oregano 2 tbsp balsamic vinegar 1 pint cherry tomatoes, halved and seeded In a small bowl or measuring cup, whisk together: 1/4 cup extra-virgin olive oil, red wine vinegar, minced garlic cloves, parsley, and basil. Place the steak in a non-reactive dish or resealable baggie, then pour in the marinade mixture steak. Mix together, place in the refrigerator and marinate 4-6 hours. Remove meat 30 minutes prior to grilling. Preheat oven to 400ºF. Preheat grill. Set burners to high heat. In a small bowl whisk together the salt and black pepper, extra-virgin olive oil, balsamic vinegar and oregano. Add the cherry tomato halves, and toss to coat. Pour onto a baking sheet and roast in the preheated oven for ~20 minutes. Remove meat from the marinade and pat dry with paper towels. Oil grill before placing meat on it. Place steaks on hot grill and cook until browned, about 6 to 7 minutes. Turn steaks over and continue grilling to desired doneness (~6 to 7 minutes for medium-rare). For the most tender flatiron steak, serve medium-rare to medium doneness (and avoid over-cooking). Remove from the grill and place steaks on serving platter. Cover steak with foil, and let the meat rest ~5 minutes before serving. Carve steak into long strips. Top with roasted tomatoes and serve hot. 29.4g Carbs 135.7g Fat 161.8g Protein Calories 9.8g Carbs 45.2g Fat 53.9g Protein Calories Fats : 61%; Protein 33%; Carbs: 6%

4 DAY 2 Spinach Omelette with Caramelized Onion Prep time: 5 minutes Cook time: 15 minutes 2 tsp coconut oil; organic, unrefined 1 small onion, sliced thinly salt and pepper, to taste 3 eggs 1 tsp water In a small saute pan, saute the onions in coconut oil on medium heat until translucent (or golden brown). Add spinach leaves, season with salt and pepper, according to taste. Cook until spinach is wilted. Remove onions and spinach from the saute pan and set aside. In another bowl, mix the eggs with ~1 tsp water. Use a whisk to break yolks and beat lightly. In a small saute pan, heat ~2 tsp coconut oil, and pour in the eggs. Stir for ~30 seconds, or until eggs start to set. Continue to cook for ~3 more minutes, but without stirring. Add all of the onions and spinach to half of the omelette. Then fold the omelette in half, covering the onions and spinach. Remove from heat. Carefully tilt the pan, allowing the omelette to slide to the edge, then flip it out onto a plate and serve. 10.4g Carbs 26g Fat 23.7g Protein 361 Calories 10.4g Carbs 26g Fat 23.7g Protein 361 Calories Fats : 63%; Protein 26%; Carbs: 11%

5 Apple and Pecan Chicken Salad Serves 2 Prep time: 5 minutes Cook time: 0 minute 1 teaspoon Coconut oil 10 Pecan halves, chopped 2 tablespoon chopped Celery 4 tablespoon chopped Apples 2 tablespoon Paleo mayo 1 cup chopped and cooked Chicken breast 2 tablespoon Lemon juice 4 slices Bacon, cooked and crumbled 1/2 teaspoon ground Black pepper Add coconut oil to frying pan to lightly roast chopped pecans. Toss the rest of the ingredients in a large bowl with the toasted nuts and serve. 16.6g Carbs 42.5g Fat 57.7g Protein Calories 8.3g Carbs 23.5g Fat 28.8g Protein Calories Fats : 59%; Protein 32%; Carbs: 9%

6 DAY 3 Nutty Tuna and Avocado Wrap Cook time: 0 minutes 1 tbsp mayonnaise* 1/4 cup celery, finely chopped 1/2 avocado 1 large Romaine Lettuce leaf 1 tsp fresh dill, chopped 1 oz pecans, finely chopped (dry roasted, unsalted) 1 pouch (6.4 oz) white (Albacore) tuna, packed in water Combine tuna, mayo, chopped celery, pecans and dill in a medium size bowl, mix well. Scoop mixture into center of lettuce leaf, place avocado slices on top, and roll tightly. (Can also be served as a salad). 17.6g Carbs 46.2g Fat 48.2g Protein Calories 17.6g Carbs 46.2g Fat 48.2g Protein Calories Fats : 61%; Protein 28%; Carbs: 10% *non-dairy or paleo alternatives and recipes are included in the Basic Information section of the meal planning introduction.

7 Grain-free Vegetarian Margherita Pizza Cook time: 20 minutes 1 cup zucchini, sliced 1/4 cup grated Mozzarella cheese 1 tsp dried oregano 1/2 tsp garlic powder 1 egg 1/4 cup diced tomatoes 1/2 tbsp Extra Virgin Olive oil 1 clove garlic, chopped 1/2 tsp Italian seasoning 2 large Basil leaves salt and pepper, to taste Preheat the grill or oven to 450F/230C. Place the chopped zucchini in a microwave-safe bowl and microwave on high ~5 minutes. Then drain the cooked zucchini into a colander that's lined with cheesecloth or a kitchen towel. Allow the zucchini to drain until it's cool enough to handle. In the meantime, drain the tomatoes and chop the garlic and parsley. Add half of the olive oil to a small, saute pan over medium heat, add the parsley and garlic and saute just until it's fragrant. Next, add the Italian seasoning and then the drained tomatoes, gently crushing then with a wooden spoon. Bring to a boil while stirring, then gently simmer the sauce on very low heat until the crust is done. Once the zucchini is cool, squeeze out as much excess water as as possible, and place the zucchini in a bowl. Add half the shredded Mozzarella, almond meal, dried oregano, garlic powder, salt, and beaten egg and stir until well combined. Spray a baking sheet with olive oil or nonstick spray and press the crust mixture into a circle, being careful not to make the edges too thin (or they will burn). Bake crust on a pizza stone (on a covered grill or in the oven) for ~12 minutes, or just until the crust is firm and starting to brown (To bake in the oven on a baking sheet, just increase cooking time.) Remove crust from the oven. Add the remaining olive oil and seasoning to the sauce and stir. Spread each small pizza with half the sauce, then top with half the basil leaves and remaining Mozzarella. Place the pizza back into the oven (or on the grill) and heat for ~3-5 more minutes, or just until the cheese is nicely melted. Remove from oven. Serve hot. 8.2g Carbs 20.7g Fat 15.6g Protein 275 Calories 8.2g Carbs 20.7g Fat 15.6g Protein 275 Calories Fats : 66%; Protein 22%; Carbs: 12%

8 DAY 4 Baked Ham and Eggs Cook time: 15 minutes 1 extra large egg 1 oz (1/2 slice) cured ham steak (boneless, extra lean) 1 oz. shredded Sharp Cheddar cheese 1 tsp butter; organic, unsalted 1/8 tsp (pinch) garlic powder 1/8 tsp (pinch) dried parsley 1/8 tsp (pinch) dried Thyme 1/8 tsp (pinch) dried Rosemary salt and pepper, to taste Preheat oven to 375 F. Lightly grease a small ramekin (or any small, ovenproof dish) with the unsalted butter. Crack the egg in the dish, and set aside. Chop the ham steak into tiny pieces and add to a small, non-stick pan. Cook over medium heat until heated through and starting to caramelize. Add the ham, shredded cheese, herbs and seasonings to the baking dish. Season with salt and pepper, to taste and place in the preheated oven to bake ~5 minutes -10 minutes, or desired amount of doneness. Depending on the depth of the dish, adjust timing accordingly. 1.4g Carbs 20.1g Fat 19.9g Protein Calories 1.4g Carbs 20.1g Fat 19.9g Protein Calories Fats: 68%, Protein 30%, Carbs: 2%

9 Spicy Tuna Salad Serves 2 Cook time: 0 minute 2 cans Tuna 10 Olives, finely chopped 1/2 cup Scallions, finely chopped 1/2 Jalapeño peppers, finely chopped 1/2 tsp Cayenne pepper 2 tbsp Lemon juice 6 tbsp Olive oil 2 leaf Butterhead Lettuce 1 Avocado, chopped Combine the tuna, olives, scallions, peppers, cayenne, lemon juice and olive oil in a medium bowl. Serve in the lettuce leaf and top with the diced avocado. 26.4g Carbs 117.7g Fat 90.2g Protein Calories 13.2g Carbs 58.9g Fat 45.1g Protein 747 Calories Fats : 69%; Protein 26%; Carbs: 5%

10 Baked Tilapia with Spinach and Chopped Olives Cook time: 15 minutes 1 4 ounce tilapia filet 1 tbsp thyme leaves 2 tbsp Olive oil 1 clove Garlic, minced 2 cups Spinach 1 large Olive, chopped Salt and pepper Preheat oven to 350 degrees F. Season the tilapia with salt and pepper, and sprinkle on the thyme. Lay on a baking sheet and bake for 10 minutes, or until it flakes easily with a fork. While the fish is cooking, heat a skillet over medium heat. Add the olive oil and garlic and sauté for 1 minute. Add the spinach and cook until just wilted. Turn off the heat and stir in the chopped olives. Serve the fish over the spinach. 5.8g Carbs 30.4g Fat 25.1g Protein Calories 5.8g Carbs 30.4g Fat 25.1g Protein Calories Fats : 69%; Protein 25%; Carbs: 6%

11 DAY 5 Vegetable and Bacon Scramble Prep time: 5 minutes Cook time: 15 minutes Serving size: 1 scramble 1 tbsp Olive oil 1 slice Bacon, chopped 3 large Egg whites 1/2 cup Spinach, chopped 2 cherry Tomatoes, sliced 1/4 cup chopped Onions Salt and pepper Heat a large skillet over medium heat. Add the olive oil, onions and the bacon and cook until crisp. Add the eggs, tomatoes, and spinach and scramble with a spatula until the eggs are cooked. Serve. 6.5g Carbs 19.2g Fat 13.4g Protein Calories 6.5g Carbs 19.2g Fat 13.4g Protein Calories Fat: 69%; Protein: 21%; Carbs: 10%

12 Tropical Baked Salmon with Mango and Avocado Salad Cook time: 15 minutes 2 tbsp Olive oil 1 tbsp Pineapple juice 2 cloves Garlic, minced 1/4 tsp Ginger 1 4 ounce Salmon filet 1/4 cup sliced Mango 1/2 Avocado 1/2 tbsp Sesame seeds 1 tsp Soy sauce Preheat oven to 425 degrees F. Combine 1 tablespoon olive oil, pineapple juice, garlic, and ginger in a small bowl. Lay the salmon on a baking sheet and brush with the mixture. Roast for minutes, until cooked through. Combine the chopped mango, avocado slices, soy sauce and remaining olive oil in a bowl. Top the cooked salmon with the salad and serve. 21.3g Carbs 56.7g Fat 43.3g Protein Calories 21.3g Carbs 56.7g Fat 43.3g Protein Calories Fats: 66%; Protein: 23%; Carbs: 11%

13 DAY 6 Mini Crustless Quiche with Chives and Bacon Prep time: 15 minutes Cook time: 30 minutes 1 extra large egg 1/2 oz. shredded Swiss cheese 1/4 cup almond milk (organic, unsweetened) 1 slice bacon 1 tsp butter (organic, unsalted) 4 tsp almond flour 1/2 tbsp chopped chives salt and pepper, to taste Cook bacon in a skillet over medium high heat until browned evenly and crispy. Remove from skillet and place on paper towel to absorb excess grease. Set aside to cool, then crumble. Preheat oven to 350F. Cover the bottom of a small, lightly greased baking dish/ramekin with the crumbled bacon and shredded cheese. In a small bowl, whisk together the remaining ingredients until smooth; pour into baking dish. Bake ~30 minutes, or until "puffy" and set. 5g Carbs 22g Fat 16.5g Protein Calories 5g Carbs 22g Fat 16.5g Protein Calories Fats : 70%; Protein 23%; Carbs: 7%

14 Roasted Rosemary Chicken Salad Cook time: 35 minutes 3 tbsp Olive oil 1 tbsp fresh Rosemary 2 cloves minced Garlic 2 cups Romaine Lettuce; shredded 1 Italian Tomato 1 tbsp Lemon juice 1/4 cup Red bell pepper; sliced 1/2 cup chopped Onions 1 Chicken breast; bone and skin removed Preheat oven to 400 degrees F. Brush the chicken with 1 tablespoon olive oil. Season with salt and pepper, and sprinkle with rosemary. Lay on a sheet pan and roast until cooked through, minutes. Let cool, and slice. While the chicken is cooking, make the salad and dressing. Layer the lettuce, tomatoes, onions, and peppers in a bowl or plate. Combine the remaining olive oil, lemon juice, and garlic in a jar and shake until combined. Top the salad with the chicken and drizzle with the dressing. 18g Carbs 47.3g Fat 53.4g Protein Calories 18g Carbs 47.3g Fat 53.4g Protein Calories Fat: 60%; Protein: 30%; Carbs: 10%

15 Grilled Pineapple Burgers Cook time: 20 minutes Serving size: 1 burger 2 ounces ground turkey 2 ounces lean ground beef (grass-fed is best) 1 tbsp Liquid Aminos (Bragg's) (or low-sodium tamari or soy sauce) 1 tbsp chopped red bell pepper 1 tbsp chopped onion 1 slice pineapple (fresh, or packed in water) salt and pepper, to taste Preheat the grill, or grill pan, for medium-high heat. Combine ground turkey, ground beef, liquid aminos (or tamari or low-sodium soy sauce), chopped bell pepper, chopped onion, and black pepper in large bowl and mix thoroughly until all ingredients are well distributed. Form mixture into a single patty. Place the burger and pineapple slice on the grill (or lightly greased grill pan). Let cook for ~8 minutes, then flip over. After ~ 4 minutes, top the burger with the grilled pineapple slice. Continue cooking for an additional 3-5 minutes, or until burger is cooked thoroughly and no longer pink in the center. Gently remove from the grill (careful not to lose the pineapple!) and place on a serving plate. 6.4g Carbs 22.2g Fat 37.7g Protein Calories 6.4g Carbs 22.2g Fat 37.7g Protein Calories Fats : 53%; Protein 40%; Carbs: 7%

16 Spicy Avocado Oven Fries Cook time: 10 minutes 1/2 avocado 1/2 tbsp Extra Virgin Olive Oil 1/8 tsp Cayenne pepper (or to taste) 1/4 tsp fresh lemon juice salt and pepper, to taste Preheat oven to 400 degrees F. Peel and remove the pit and slice avocado into quarters lengthwise. Arrange slices on a baking sheet lined with parchment paper. Drizzle with olive oil and lemon juice, and then season with salt and pepper (or other preferred seasonings). Bake avocados for ~15 minutes, or until light golden brown around the edges. 8.9g Carbs 21.6g Fat 2.1g Protein Calories 8.9g Carbs 21.6g Fat 2.1g Protein Calories Fats: 82%, Protein: 15%, Carbs: 3%

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