5 Prep List WEEK 09 Here is a prep list to help make cooking according to the meal plans as easy as possible. It includes any meals that need to be prepared ahead of time (with marinades or longer cooking times), as well as any optional prep tips to help make weeknight meals easier to manage. Sunday Start Slow Cooked Boston Butt with Carrots and Parsnips 7-8 hours ahead for Meal 4. Saturday Start Paleo Meatloaf 90 minutes ahead for Meal 28.
6 Meal Plan WEEK 09
7 Meal # 1 Sweet Potato Breakfast Casserole Number of servings 4 Approximate cooking time: 40 minutes Calories 411, Fat 19.7g Carbohydrates 54.4g, Protein 6.5g 2 medium sweet potato(es), peeled and cubed 2 cup(s) almond milk, unsweetened 1 cup(s) coconut flakes 2 medium banana(s) 2 tablespoon(s) maple syrup 1 tablespoon(s) vanilla 1 teaspoon(s) cinnamon 1 /4 teaspoon(s) sea salt 1 /2 cup(s) pecans, chopped 3 tablespoon(s) coconut oil, melted 1 tablespoon(s) maple syrup 2 tablespoon(s) almond flour
8 Preheat oven to 375 degrees F. Bring a pot of water to a boil and add the sweet potatoes. Simmer for 5-6 minutes, until tender. Drain the sweet potatoes and set aside. Return the pot to the stove and add the milk and coconut. Bring to a boil, turn the heat down to low and simmer for 5 minutes. Turn off heat, and add the sweet potatoes and bananas to the pot. Mash lightly, and stir in maple syrup, vanilla, cinnamon, and salt. Transfer mixture to a square baking pan or casserole dish. To make the topping, mix the ingredients in a bowl until well combined. Sprinkle over the top of the casserole. Bake for minutes, until top is browned. Allow to cool slightly and serve warm. Meal # 2 Baked Portobello and Tuna Number of servings 2 Approximate cooking time: 25 minutes Calories 567, Fat 41g Carbohydrates 13g, Protein 41g
9 2 medium mushroom(s), portobello 2 can(s) tuna in oil, drained 1 /4 teaspoon(s) cayenne pepper, or chili flakes (or hot sauce), to taste 1 /4 teaspoon(s) garlic powder 1 /4 teaspoon(s) black pepper, freshly ground 2 tablespoon(s) capers, rinsed 2 teaspoon(s) dill, fresh, chopped (optional) 1 tablespoon(s) coconut oil, to grease baking sheet 1 medium avocado(s), sliced Preheat oven to 450 F. Mix tuna, cayenne, garlic powder, black pepper, dill (optional) and capers together in a bowl, then stuff into portobello caps. Place caps on a lightly greased baking sheet and bake for minutes (or until tops are browned and portobello cap has softened slightly). Top with sliced avocado and serve warm. Meal # 3 Chocolate Coconut Banana Muffins Number of servings 12 Approximate cooking time: 30 minutes Calories 133, Fat 8g Carbohydrates 14g, Protein 3g 3 medium banana(s), mashed (1 cup) 3 tablespoon(s) honey, raw 1 /4 cup(s) coconut oil, melted 1 /2 teaspoon(s) vanilla 3 large egg(s) 1 /4 cup(s) coconut flour 1 /4 cup(s) cocoa powder, unsweetened 1 /2 teaspoon(s) baking soda 1 /2 teaspoon(s) sea salt 1 /4 cup(s) chocolate chips, semi-sweet, optional paper muffin liners
10 Preheat the oven to 350 F and line a muffin tin with paper baking cups. Place the liquid ingredients (mashed bananas, honey, melted coconut oil, vanilla, and eggs into a food processor or mixing bowl and mix or whisk together until combined. Add the dry ingredients (coconut flour, cocoa powder, baking soda, and sea salt) to the wet ingredients, and mix together until thoroughly combined. Spoon batter into each cup, dividing evenly between the 12 cups. If desired, sprinkle the tops with chocolate chips. Bake muffins for minutes or until a toothpick inserted comes out mostly clean. They will still feel a little soft at the bottom when they re done, but will firm up as they cool. Cool on a wire rack, and store in an airtight container in the fridge. In joy! Meal # 4 Slow Cooked Boston Butt with Carrots and Parsnips Number of servings 4 Approximate cooking time: 7-8 hours Approximate prep time: 30 minutes 3 pound(s) pork shoulder roast, fat cap removed 1 tablespoon(s) sea salt 1 teaspoon(s) black pepper 2 tablespoon(s) olive oil 1 medium onion(s), sliced (1 cup) Calories 619, Fat 26g Carbohydrates 30g, Protein 61g 4 medium celery stalk(s), chopped into 1/2 inch pieces (2 cups) 4 large carrot(s), chopped into 1/2 inch pieces (2 cups) 4 large parsnip(s), chopped into 1/2 inch pieces (2 cups) 5 medium garlic clove(s), sliced 1 cup(s) chicken broth, or bone broth Let pork shoulder roast rest on the counter while you prepare the onion, celery, carrots, parsnips and garlic and place them in the slow cooker. Add the olive oil to a pan over medium heat. Rub salt and pepper all over the roast and add it to the pan. Brown on all sides, about 4 minutes per side. Remove the roast to the slow cooker and place on top of vegetables. Pour chicken stock (or bone broth) over the meat and vegetables. Cover and cook on low for 7-8 hours. With a slotted spoon, scoop vegetables into a bowl and top with pieces of pork.
11 Meal # 8 Bacon and Avocado Lamb Burger with Buffalo Mayonnaise Number of servings 4 Approximate cooking time: 30 minutes Calories 589, Fat 38.2g Carbohydrates 8.3g, Protein 52.4g 1 1 /2 pound(s) lamb, ground 1 teaspoon(s) oregano, dried 1 /2 teaspoon(s) sea salt 1 /4 teaspoon(s) black pepper 2 tablespoon(s) olive oil 4 slice(s) bacon, cooked until crisp 1 medium avocado(s), sliced 1 /4 cup(s) Paleo mayonnaise 1 teaspoon(s) hot pepper sauce Combine the lamb, oregano, salt, and pepper in a bowl. Form into 4 burgers. Heat the olive oil in a skillet and cook the burgers until browned on both sides and cooked through. Top each burger with a slice of bacon, and a few slices avocado. To make the buffalo mayo, whisk the mayonnaise with the hot sauce. Spoon a tablespoon of mayo on top of each burger. Meal # 9 Chorizo Scrambled Eggs Number of servings 2 Approximate cooking time: 15 minutes Calories 491, Fat 37g Carbohydrates 12g, Protein 33g 1 tablespoon(s) coconut oil 1 /2 medium onion(s), yellow, diced 1 medium bell pepper(s), red, diced 1 /2 pound(s) chorizo, sliced (with no filler ingredients) 4 large egg(s) 1 /4 teaspoon(s) sea salt 1 /4 teaspoon(s) black pepper, freshly ground 1 /4 teaspoon(s) hot pepper sauce
12 Heat a medium saute pan over medium-high heat. When hot, add coconut oil and saute onions for 5 minutes. Add red pepper and chorizo until the chorizo gets crispy around the edges and the onion turns slightly translucent. Meanwhile, beat the eggs in a small bowl and add sea salt and black pepper. Pour the eggs into the pan with the onions, peppers and chorizo. Scramble the eggs softly until cooked. Top with hot sauce. Meal # 11 Green Smoothie Number of servings 2 Approximate prep time: 10 minutes Calories 206, Fat 6g Carbohydrates 39g, Protein 6g 1 medium apple(s) 1 medium pear(s) 1 /2 teaspoon(s) ginger, fresh, grated 2 tablespoon(s) flax seeds, ground 6 large kale leaves, (take out woody stems), or 2 handfuls of spinach 1 medium lemon(s), juiced 1 cup(s) water Quarter apple and pear, remove stems and seeds and put in blender. Add remaining ingredients to blender and puree. Add more water if needed. Meal # 12 Chicken, Yam, and Chard Soup Number of servings 6 Approximate cooking time: 60 minutes Calories 343, Fat 16g Carbohydrates 23g, Protein 28g
13 2 tablespoon(s) coconut oil, or olive oil 1 medium onion(s), yellow, diced 2 medium garlic clove(s), minced 1 medium carrot(s), chopped 1 teaspoon(s) thyme 1 /2 teaspoon(s) oregano 1 teaspoon(s) sea salt, divided 1 /2 teaspoon(s) black pepper, freshly ground, divided 2 pound(s) chicken thighs, boneless, skinless 4 cup(s) broth, (chicken, vegetable, beef, or bone broth are all fine) 6 cup(s) water 1 whole bay leaf(s) 1 /2 can(s) jalapenos (4 oz), diced 1 large yam(s), diced 1 bunch(es) chard, chopped (or kale or any green you love) 7 medium onion(s), green, sliced (whites and greens) 1 medium lemon(s), juiced Heat large pot over medium-high heat. When hot, add oil, onion, garlic, carrot, thyme, and oregano, and saute until onion is softened and slightly translucent (about 10 minutes), stirring occasionally. Meanwhile, mix 1/4 teaspoon sea salt and 1/4 teaspoon black pepper in a medium bowl. Cut chicken thighs into 1" cubes and toss in sea salt and black pepper mixture. Add chicken to pot and continue to cook for another 10 minutes, stirring occasionally. Reduce heat to medium, add broth, water, bay leaf, jalapenos, yam, chard, and green onions and simmer for 20 minutes. Just before serving, season with remaining sea salt, black pepper, and fresh lemon juice. Meal # 13 BLT Breakfast Number of servings 2 Approximate cooking time: 20 minutes Calories 502, Fat 40g Carbohydrates 14g, Protein 24g 6 slice(s) bacon, diced 2 cup(s) spinach, baby 1 cup(s) tomatoes, cherry or grape, halved (or use 1 medium tomato, chopped)
14 4 large egg(s) 1 medium avocado(s) 2 tablespoon(s) almonds, slivered Cook bacon in a large skillet over medium-low heat, stirring frequently until fully cooked (about 15 minutes). Remove 1 tablespoon of bacon drippings and set aside. Add baby spinach and tomatoes to the bacon and remaining drippings, and toss until spinach is wilted and tomatoes are warmed (a few minutes). Remove from heat. Meanwhile, heat a non-stick pan over medium heat. Add reserved bacon drippings when pan is hot. Fry eggs in bacon drippings. To serve, place the eggs on top of the bacon, spinach and tomatoes, and top with avocado and slivered almonds. Season with freshly ground black pepper and sea salt, if desired. Meal # 15 Endive Salmon Poppers Number of servings 2 Approximate prep time: 10 minutes 1 head(s) endive Calories 312, Fat 20g Carbohydrates 13g, Protein 24g 4 ounce(s) salmon, smoked 1 /2 medium onion(s), red, minced 1 /2 medium avocado(s), sliced 1 /4 teaspoon(s) sea salt, (optional) 1 /8 teaspoon(s) black pepper, freshly ground 1 tablespoon(s) olive oil Wash and separate endive leaves. Top with smoked salmon, red onion and avocado. Sprinkle with sea salt and freshly ground black pepper to taste, and drizzle with olive oil. Meal # 16 Grilled Flank Steak with Pineapple Salsa Number of servings 4 Approximate cooking time: 45 minutes Calories 255, Fat 13g Carbohydrates 10g, Protein 25g 1 pound(s) beef - flank steak(s)
15 1 tablespoon(s) olive oil 1 teaspoon(s) chipotle, ground 1 can pineapple slices 1 large bell pepper(s), red, diced 1 /2 medium onion(s), red, diced 1 /4 cup(s) cilantro, fresh, chopped 1 medium lime(s), juiced Prepare the grill, or turn the broiler on high. Mix oil and chipotle powder together in a small dish. Brush onto both sides of the steak. Grill for around 5 minutes on one side, and 3 more minutes on the other. Or, broil 3 minutes on one side, and 2 minutes on the other. Remove to a plate, cover and let rest for 10 minutes. Grill the pineapple rings for 2-3 minutes per side (or broil for 45 seconds to 1 minute per side). Cut the pineapple into small chunks and place in a medium bowl. Add red bell pepper, red onion, cilantro and lime juice and mix together. Slice the steak thinly, and serve with pineapple salsa. Meal # 16 Kale Chips Number of servings 4 Approximate cooking time: 20 minutes 2 bunch(es) kale 2 teaspoon(s) olive oil Calories 145, Fat 13g Carbohydrates 7g, Protein 2g 1 /2 teaspoon(s) sea salt, (optional) Preheat oven to 350 F. Wash kale and remove tough stems. Cut kale into 2-3 inch sections and place on baking sheet. Drizzle with olive oil and sprinkle with sea salt, if desired. Toss kale to fully coat with oil. Bake for minutes, or until kale is crispy. Serve hot. Meal # 17 Coconut Almond Pancakes
16 Number of servings 4 Approximate cooking time: 20 minutes Calories 455, Fat 38.6g Carbohydrates 24.5g, Protein 8.9g 1 medium banana(s), ripe 1 cup(s) coconut milk, full fat 1 /4 cup(s) flax seeds 1 tablespoon(s) coconut oil, melted, plus additional for cooking 1 cup(s) almond meal, or ground almonds 1 cup(s) coconut, unsweetened shredded 1 /2 cup(s) orange juice, fresh 1 teaspoon(s) baking powder 1 teaspoon(s) cinnamon 1 /4 teaspoon(s) sea salt 1 cup(s) berries, fresh, optional 4 tablespoon(s) maple syrup, optional Mash the banana in a large bowl and add the coconut milk, flax, and coconut oil. Let sit for about 10 minutes. Add the remaining ingredients and whisk well, until you have a thick batter. Heat a heavy skillet over medium heat and add a teaspoon or two of coconut oil. Drop the batter onto the skillet in 1/4 cup scoops, and flatten slightly. Cook until browned on both sides and serve warm with fresh berries and syrup or desired accompaniments. Meal # 20 Paleo Shepherd s Pie Number of servings 4 Approximate cooking time: 60 minutes Calories 333, Fat 8g Carbohydrates 21g, Protein 49g 3 medium parsnip(s), peeled and grated, about 3/4 lb 1 tablespoon(s) olive oil 1 teaspoon(s) onion salt 1 slice(s) bacon 1 1 /2 medium zucchini, sliced, about 1/2 lb 1 /4 pound(s) mushrooms, white button, cremini or shitaake, sliced 1 medium celery stalk(s), diced
17 1 teaspoon(s) coconut oil 1 /2 medium onion(s), red, finely diced 1 1 /4 pound(s) turkey, ground 2 medium onion(s), green, sliced 1 tablespoon(s) Italian seasoning 1 teaspoon(s) celery salt 1 /2 teaspoon(s) black pepper, freshly ground 8 large egg white(s), divided 1 /2 cup(s) parsley, fresh, chopped Preheat oven to 450 F. Peel parsnips and grate with a cheese grater. Mix with onion salt and olive oil, and set aside. Cook bacon slice in a large saute pan over medium heat. Save bacon fat and leave it in the pan. Cool bacon slice, crumble, and set aside. Add zucchini, mushrooms, and celery to the pan with the bacon fat and saute until slightly softened. Heat a separate pan over medium-high heat, and add coconut oil when hot. Add onions, ground turkey, Italian seasoning, celery salt and black pepper to taste. Saute until turkey is fully cooked. Combine meat and vegetables in one pan and mix thoroughly. Let cool 5 minutes. Combine 4 egg whites with parsley and stir into the meat and vegetable mixture. Combine the other 4 egg whites with parsnips. Coat an 8x8 baking dish with olive oil. Add meat and vegetable mixture, cover with parsnip mixture and top with crumbled bacon. Bake for about 25 minutes or until the top begins to brown. Meal # 20 Irish Soda Bread Number of servings 4 Approximate cooking time: 35 minutes Approximate prep time: 5 minutes 1 cup(s) almond flour 1 cup(s) tapioca flour or starch, or rice flour, or potato flour (or a blend of all 3) 3 large egg(s) 2 1 /2 teaspoon(s) baking soda 1 teaspoon(s) cream of tartar 1 /2 teaspoon(s) sea salt
18 2 teaspoon(s) apple cider vinegar, or fresh lemon juice 1 1 /2 tablespoon(s) honey, raw 2 tablepoon(s) tapioca flour or starch, or potato flour (to sprinkle on top of dough) Preheat oven to 350 F. In a large mixing bowl, combine all ingredients. If you dough is not forming, try letting is sit for minutes for the flours to absorb the liquids. This is a great trick anytime you are baking with nut flours. Line a baking sheet with parchment. Shape the dough into a ball and place on parchment. Sprinkle 2 tablespoons of tapioca flour over the top and place in pre-heated oven. Bake for 35 minutes or until the outside of the bread is hard and a knife inserted comes out clean. Let cool and serve warm or cold. Meal # 24 Halibut with Dijon and Almonds Number of servings 2 Approximate cooking time: 20 minutes 2 tablespoon(s) olive oil, or coconut oil 1 pound(s) fish fillet(s) 2 tablespoon(s) mustard, dijon 2 tablespoon(s) almonds, chopped Calories 265, Fat 10g Carbohydrates 1g, Protein 44g Preheat the oven to 350 F. Lightly grease a baking sheet with olive or coconut oil. Lay fish in the pan skin side down. Spread Dijon mustard over fish and sprinkle with almonds. Bake for minutes, or until fish flakes easily with a fork. Season with sea salt and freshly ground black pepper, if desired. Meal # 24 Collard Greens Number of servings 2 Approximate cooking time: 35 minutes Values are per serving: Calories 261, Fat 17g Carbohydrates 27g, Protein 13g
19 1 tablespoon(s) olive oil, (or bacon drippings) 1 /4 large onion(s), yellow, diced 3 medium garlic clove(s), minced 1 small tomato(es), seeded and diced 1 bunch(es) collard greens, remove tough stems, about 1 pound 1 teaspoon(s) sea salt, to taste 1 teaspoon(s) black pepper, freshly ground 1 /2 cup(s) herbs of choice for Collard Greens, 1 handful, (optional) 1 /4 cup(s) sunflower seeds, raw, (optional) Heat a large skillet over medium-high heat. Add bacon drippings or oil when hot. Add onions and cook until onions just begin to turn clear. Add garlic and tomatoes and continue to cook down (another 10 minutes or so). Add greens, cover and cook for 10 minutes. Season with sea salt, pepper, and fresh herbs (if desired) and cover for 15 minutes to continue to steam, or until the greens are wilted but not soggy. Remove from heat, toss in sunflower seeds (if desired) and serve hot. Meal # 25 Baked Eggs in Bacon Rings Number of servings 2 Approximate cooking time: 35 minutes Calories 555, Fat 47g Carbohydrates 13g, Protein 22g 6 slice(s) bacon 1 tablespoon(s) bacon drippings, for brushing tins 4 large egg(s) 1 medium tomato(es), cut into 4 (1/2 inch) slices 1 /2 medium onion(s), chopped 4 medium mushrooms, white button 1 /2 teaspoon(s) black pepper, freshly ground Preheat oven to 325 F. Cook bacon in a skillet over medium heat until it begins to shrivel (about 3 minutes). Remove bacon from pan and set aside.
20 Discard all but a shallow film of bacon fat in the bottom of the skillet. Brush 4 cups in a muffin tin or 4 small ramekins with bacon fat from the pan. Add chopped onions and mushrooms to hot pan with remaining bacon drippings in the skillet and cook over medium heat until softened. Meanwhile, place a tomato slice in the bottom of each cup. Circle the inside of each cup with 1.5 strips of bacon. Break an egg into each muffin cup and season with pepper. Add sauteed mushrooms and onions over the egg. Fill any unused tins with water to protect from burning. Bake in the oven for 20 minutes. To serve, loosen the edges of the eggs with spatula and transfer the eggs to plates. Meal # 28 Paleo Meat Loaf Number of servings 4 Approximate cooking time: 90 minutes Calories 484, Fat 34g Carbohydrates 13g, Protein 37g 1 /4 teaspoon(s) sage, dried 1 teaspoon(s) sea salt, (optional) 1 teaspoon(s) dry mustard 1 /2 teaspoon(s) black pepper, freshly ground 1 teaspoon(s) garlic, granulated 1 teaspoon(s) chipotle, ground 4 medium garlic clove(s), minced 1 small onion(s), yellow, finely chopped 1 /4 head(s) cabbage(s), red, chopped (about 1 cup) 2 tablespoon(s) coconut milk, full fat 1 /2 teaspoon(s) hot pepper sauce 1 /3 cup(s) almond meal 1 large egg(s), beaten 1 1 /2 pound(s) beef, lean ground 1 /2 cup(s) barbecue sauce, unsweetened, (optional) Preheat oven to 350 F.
21 Combine all ingredients except ground beef and BBQ sauce in a large bowl, and mix. When well blended, add ground beef and combine together with a fork. Place mixture into a non-greased loaf pan or shape into a loaf on a non-greased baking pan. Pour sauce over the top of the meatloaf. Bake, uncovered, for minutes, or until an internal temperature of 160 F is reached (or until there is no pink in the center). Let stand for 5 minutes, then slice and serve. Meal # 28 Balsamic Asparagus Salad Number of servings 4 Approximate cooking time: 20 minutes 1 pound(s) asparagus, ends trimmed 1 /8 medium onion(s), red, minced (about 1 TB) 1 tablespoon(s) olive oil, extra virgin 4 teaspoon(s) balsamic vinegar 1 medium garlic clove(s), minced 1 teaspoon(s) sea salt, to taste (optional) Calories 39, Fat 4g Carbohydrates 2g, Protein 1g 1 teaspoon(s) black pepper, freshly ground, to taste Bring a medium pot of water to boil. Add asparagus and boil 3 min. Drain and rinse under cold water immediately. Dry thoroughly. Mix all other ingredients together. Toss asparagus with balsamic mixture. Serve chilled or at room temperature.
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Slow-Cooker Latin Chicken With Black Beans And Sweet Potatoes 21 Day Fix Containers: 1 ½ Red, 1 ½ Yellow 3 lb. bone-in skinless chicken thighs (Take Skin Off to Eat) 2 tsp. ground cumin salt and pepper
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10 Not-So-Difficult Recipes to Get You Cooking Alex Hays Cheese Tortellini and Sausage Soup Prep/Cook Time: 30-45 min 2 tablespoons olive oil 12 oz fully cooked kielbasa Sausage, thinly sliced 1 onion,