5 Prep List WEEK 16 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 Saturday Make Paleo Candy Bars for Meal 11. Make Omelet Muffins for Meal 13. Start Shredded Pork and Pineapple Lettuce Wraps 4 hours ahead for Meal 28.
6 Meal Plan WEEK 16
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 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.
8 Meal # 2 Orange, Avocado and Cashew Salad Number of servings 2 Approximate cooking time: 10 minutes Approximate prep time: 10 minutes Calories 381, Fat 28g Carbohydrates 23g, Protein 6g 2 large orange(s), segmented 1 large avocado(s), diced 1 /4 cup(s) cashews, raw 3 cup(s) spinach, or arugula or watercress 1 tablespoon(s) olive oil 1 /4 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, to taste 2 chicken breast(s), boneless skinless (4-6 oz), grilled sliced (optional, if served as a side) Prepare both oranges by cutting off the rind and outer membrane and slicing out the wedges of fruit between the segments. Do this over a bowl and set the remaining juice aside. Divide the greens up between two plates, and top with oranges, avocados and cashews. Add a drizzle of olive oil and any juice left over from the oranges. Season with sea salt and freshly ground black pepper to taste. Add grilled chicken breast slices on top (optional, if served by itself).
9 Meal # 3 Mediterranean Vegetable Cakes Number of servings 4 Approximate cooking time: 30 minutes Calories 199, Fat 14.6g Carbohydrates 13g, Protein 6g 2 tablespoon(s) olive oil, divided 1 small onion(s), yellow, finely diced 2 medium garlic clove(s), minced 3 cup(s) spinach, baby 1 large parsnip(s), grated 1 teaspoon(s) oregano, dried 1 /4 cup(s) tomatoes, sun-dried, finely diced 1 /4 cup(s) olive(s), kalamata, finely diced 1 /4 cup(s) artichoke hearts, finely diced 2 large egg(s), beaten or lightly whisked 1 /4 cup(s) almond flour 1 /2 teaspoon(s) sea salt 1 /4 teaspoon(s) black pepper, freshly ground Heat half of olive oil in a heavy skillet over medium heat. When oil is hot, add onion and cook until soft, stirring frequently (about 3-5 minutes). Add garlic, and cook for another minute. Add spinach and stir until wilted. Turn off heat and transfer mixture to a large bowl. Add parsnips, oregano, sun dried tomatoes, olives, artichokes, egg, almond flour, sea salt and black pepper, and stir to combine completely. Quarter mixture and form into 4 small cakes. Heat remaining olive oil in a skillet over medium heat. When pan is hot (make sure it sizzles), place cakes in the pan and fry 5-7 minutes on each side, or until browned and crispy. Serve hot. Pair with Olive Tapenade or Mojo Verde for an excellent appetizer.
10 Meal # 4 Vegetable Beef Chili Number of servings 4 Approximate cooking time: 60 minutes Calories 466, Fat 20.5g Carbohydrates 17.0g, Protein 54.0g 3 tablespoon(s) olive oil 1 medium onion(s), diced 1 medium jalapeno pepper(s), seeded and diced 2 medium garlic clove(s), minced 1 small zucchini, chopped 1 tablespoon(s) chili powder 1 teaspoon(s) cumin 1 /2 teaspoon(s) paprika 1 pound(s) beef, ground 1 /2 pound(s) pork, ground 4 cup(s) spinach, baby 3 medium tomato(es), chopped, about 3 cups 1 medium tomato(es), crushed, about 1 cup 1 /8 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, to taste In a large saucepan or Dutch oven, heat the oil over medium heat. Add the onion and jalapeño, and cook until soft. Stir in the garlic and zucchini. Cook for a minute and add the seasonings. Stir and add the beef and pork to the pot. Cook until no longer pink in the center. Add the spinach and tomatoes, and season with salt and pepper. Simmer until vegetables are soft and chili is thickened, minutes. You can simmer for several hours to improve flavor; simply add water or broth to the pan. Serve hot.
11 Meal # 8 Lamb and Spaghetti Squash Number of servings 4 Approximate cooking time: 60 minutes Calories 501, Fat 34g Carbohydrates 24g, Protein 25g 1 medium spaghetti squash 1 pound(s) lamb, ground, elk, or bison 1 /8 pound(s) liver, ground, (optional, or just puree it yourself in a food processor) 1 /2 medium onion(s), yellow, diced 1 /2 teaspoon(s) sea salt, (optional) 1 /2 teaspoon(s) garlic, granulated 1 /4 teaspoon(s) oregano, dried 8 medium mushroom(s), white button or cremini, sliced 2 tablespoon(s) coconut oil Preheat oven to 375 F. Cut the spaghetti squash in half length-wise with a large knife or cleaver. Place cut side down in a shallow baking dish. Add 3/4" of water to the dish. Bake for 45 minutes or so, until the squash is soft to the touch. After about 30 minutes of baking, heat a large saute pan over medium-high heat. Add lamb, liver, onions, sea salt, granulated garlic, and oregano, and cook 5 minutes, stirring frequently. Add mushrooms and continue to cook until lamb is fully done (10-12 minutes). Set aside. When squash is done cooking, remove it from the oven and cool until it can be comfortably handled. Turn the cut side up, and remove from the rind with a fork. This should be done cross-wise, so the strands of squash fall out like spaghetti. Spoon lamb mixture over spaghetti squash to serve. We strongly recommend adding Paleo Pesto or Mojo Verde.
12 Meal # 8 Mojo Verde Number of servings 4 Approximate prep time: 10 minutes Calories 176, Fat 18g Carbohydrates 3g, Protein 1g 1 cup(s) cilantro, fresh 1 /4 cup(s) olive oil 1 medium garlic clove(s) 1 /2 teaspoon(s) sea salt Blend all ingredients in a food processor until desired consistency is reached.
13 Meal # 9 Breakfast Smoothie Number of servings 2 Approximate cooking time: 10 minutes Calories 358, Fat 28g Carbohydrates 29g, Protein 10g 2 cup(s) berries, frozen 2 /3 cup(s) coconut, unsweetened shredded 1 cup(s) almond milk, unsweetened, (canned coconut milk if you want more calories/fat) 2 large egg(s), (safest if from pastured chickens) Fill a blender (or magic bullet or whatever) with the frozen berries and quickly pulse with a little hot water to break them up. Add shredded coconut, eggs, and almond milk. Continue to blend until smooth, and divide into two glasses.
14 Meal # 11 Paleo Candy Bars Number of servings 4 Approximate cooking time: 15 minutes Calories 301, Fat 28g Carbohydrates 13g, Protein 6g 3 tablespoon(s) coconut oil 1 /4 cup(s) carob powder, or cocoa powder (optional) 1 /2 cup(s) nuts of choice, ground (almonds, hazelnuts) 3 /4 cup(s) coconut, unsweetened shredded 1 tablespoon(s) honey, raw, (optional, add more to taste) parchment paper Melt the honey and coconut oil in a saucepan over low heat. Take off heat as soon as coconut oil is totally melted. Once combined and off heat, add the carob (or cocoa), ground nuts, and coconut and mix together. Pour mixture onto a small baking sheet covered in parchment paper. Form into a square (or shape of your choice) when cool enough to touch. Freeze or refrigerate until hardened. Cut into 4 servings. Meal # 12 Pork and Noodle Soup Number of servings 4 Approximate cooking time: 25 minutes Calories 451, Fat 21.4g Carbohydrates 11.6g, Protein 52g
15 2 large zucchini 3 tablespoon(s) sesame oil 1 1 /2 pound(s) pork, sliced 2 medium onion(s), green, sliced 2 medium garlic clove(s), minced 1 tablespoon(s) ginger, fresh, grated 2 medium carrot(s), peeled and sliced 4 cup(s) chicken broth, preferably homemade 2 cup(s) water 1 tablespoon(s) coconut aminos 1 teaspoon(s) red pepper flakes, crushed Using either a spiral slicer or julienne peeler, cut the zucchinis into noodles and lay on paper towels. Sprinkle lightly with salt and set aside. Heat 1 tablespoon of the sesame oil over medium high heat and add the pork. Cook until lightly browned and remove from pan. Add the remaining oil, followed by the green onions, garlic, and ginger. Cook for 1-2 minutes, until fragrant. Add the carrots, broth, water, coconut aminos, and pepper flakes. Simmer for 10 minutes, until carrots are tender. Add the pork and the zucchini noodles to the pot and simmer for 5 minutes, until heated through. Serve hot. Meal # 13 Omelet Muffins Number of servings 4 Approximate cooking time: 30 minutes Calories 325, Fat 21g Carbohydrates 7g, Protein 26g
16 8 large egg(s) 1 /8 cup(s) water 1 /2 pound(s) chicken, ham, or sausage, cooked and cut or crumbled into small pieces 1 medium bell pepper(s), red, diced 1 /4 pound(s) asparagus, diced (or broccoli) 1 /2 medium onion(s), yellow, diced 1 /4 teaspoon(s) sea salt 1 /8 teaspoon(s) black pepper, freshly ground paper muffin liners, or coconut oil Preheat oven to 350 F. Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1 inch of water, so they do not scorch while baking. Beat the eggs in a medium bowl and add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add. Pour mixture into the muffin cups. Bake for minutes. Meal # 16 Cod with Arugula Tapenade and Celeriac Fries Number of servings 2 Approximate cooking time: 35 minutes Calories 418, Fat 20g Carbohydrates 22g, Protein 39g 1 large celeriac root(s) 1 tablespoon(s) olive oil 1 /4 teaspoon(s) sea salt, (optional) 1 /4 teaspoon(s) black pepper, freshly ground 1 pound(s) cod fillet(s)
17 1 medium lemon(s) 3 cup(s) arugula, (1 small bunch) 1 /2 cup(s) olives, green or black, pitted 2 tablespoon(s) capers, rinsed 1 medium garlic clove(s), roughly chopped Preheat oven to 450 F. Cut the celeriac into 1/4 inch strips (like french fries) and place them in an oven-proof dish. Drizzle with olive oil and season with sea salt and freshly ground black pepper if desired. Bake the fries for approximately 10 minutes. Meanwhile, place the fish in another oven-proof dish and season with sea salt, freshly ground black pepper and the juice of 1 lemon. After the celeriac has baked for 10 minutes, decrease the temperature to 400 F and bake the fish together with the fries for another 8-10 minutes. While the fish bakes, combine the arugula, olives, capers, and garlic in a food processor and chop until it resembles a tapenade. Serve the tapenade on top of the cod, with the celeriac fries on the side. Meal # 18 Italian Tuna Salad Number of servings 4 Approximate cooking time: 20 minutes Calories 431, Fat 34.6g Carbohydrates 7.7g, Protein 24.9g 1 /2 cup(s) olive oil 2 medium lemon(s), juiced, plus zest 1 teaspoon(s) mustard, dijon 1 medium garlic clove(s), minced 2 head(s) lettuce, romaine heart(s), chopped 2 medium roasted red pepper(s), chopped, about 1/2 cup
18 1 /2 cup(s) artichoke hearts, chopped 1 /2 pound(s) asparagus, cooked and chopped, about 1/2 cup or 4-5 stalks 1 /2 cup(s) olive(s), kalamata, pitted 4 medium pepperoncinis 3 can(s) tuna (6 oz), drained and flaked, about 2 cups 1 /8 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, to taste In a large bowl, whisk the olive oil, lemon juice, zest, mustard, and garlic. When well combined, add the remaining ingredients and toss to coat well. Season with salt and pepper to taste before serving. Meal # 19 Chili Lime Broiled Avocado Number of servings 2 Approximate cooking time: 10 minutes Calories 320, Fat 28.5g Carbohydrates 18.5g, Protein 2.8g 2 medium avocado(s) 1 medium lime(s), juiced 1 teaspoon(s) honey, raw 1 /4 teaspoon(s) chili powder 1 /8 teaspoon(s) sea salt, coarse, to taste Preheat broiler to high heat. Cut the avocados in half and remove the pits. Lay the halves cut side up on a baking sheet and drizzle with the lime juice and honey. Broil until flesh begins to blister, 3-4 minutes. Remove from oven and sprinkle with the chili powder and sea salt. Eat with a spoon.
19 Meal # 20 Thai Chicken Wraps Number of servings 4 Approximate cooking time: 25 minutes Calories 259, Fat 10g Carbohydrates 14g, Protein 32g 1 pound(s) chicken breast(s), boneless, skinless 12 lettuce leaves, Bibb or Romaine 4 cabbage leaves, Napa, thinly chopped 1 head(s) broccoli, finely chopped, about 1 cup 1 large carrot(s), shredded 3 medium onion(s), green, thinly sliced 1 cup(s) cilantro, fresh 1 /4 cup(s) almond butter 1 /4 cup(s) water 2 tablespoon(s) coconut aminos, (taste like soy sauce) 1 medium lime(s), juiced, (about 2 tablespoons) 2 medium garlic clove(s), minced Grill chicken breasts and dice into 1/2 inch cubes. Wash lettuce leaves and spread out on a plate (reserve half the leaves for leftovers). Fill with chicken, broccoli, napa cabbage, carrots, green onions and cilantro. Drizzle with Thai Sauce. Reserve leftover filling mixture for lunch the next day, but wait to fill lettuce leaves until serving.
20 Meal # 20 Cauliflower Fried Rice Number of servings 4 Approximate cooking time: 20 minutes Approximate prep time: 10 minutes Calories 321, Fat 17g Carbohydrates 18g, Protein 23g 1 head(s) cauliflower, cut into florets 1 pound(s) ham, diced into small cubes 2 medium garlic clove(s), peeled and sliced 4 teaspoon(s) ginger, fresh, peeled and grated, about 1 inch 1 small bell pepper(s), diced 6 medium mushrooms, white button, sliced 1 medium jalapeno pepper(s), diced (optional) 1 /2 cup(s) cilantro, fresh, chopped (about 1/2 bunch) 7 medium onion(s), green, trimmed and sliced 2 tablespoon(s) coconut oil 2 tablespoon(s) coconut aminos 1 /2 teaspoon(s) coconut vinegar, or white vinegar 1 /2 teaspoon(s) fish sauce 1 tablespoon(s) sesame seeds, toasted, to garnish 1 tablespoon(s) sesame oil, toasted, to garnish 1 teaspoon(s) black pepper, freshly ground to taste
21 Place cauliflower florets into a food processor fitted with a chopping blade. Pulse until a ricelike consistency has formed. A cheese grater also works well for this task. Heat a large skillet over medium-high heat and add 1/2 of coconut oil. Add ham cubes and cook, stirring frequently, until browned lightly on all sides (about 7 minutes). Set aside. In the same pan, heat the remaining coconut oil over medium-high heat and add garlic, ginger, jalapeno, mushrooms, onions and bell pepper. Saute, stirring frequently for about 3 minutes until lightly browned. Add riced cauliflower to the pan and cook for another 7 minutes, stirring frequently. In a small bowl, whisk together coconut aminos, vinegar, and fish sauce. Turn heat to high and add liquid mixture and ham to cauliflower sauté. Stir frequently for about one minute until most of the liquid has been absorbed. Remove from heat. Garnish with cilantro, fresh ground pepper, toasted sesame seeds and sesame oil to taste.
22 MEAL PLAN RECEPIE WEEK 16 Meal # 21 PB&J Paleo Style Number of servings 2 Approximate cooking time: 5 minutes Calories 420, Fat 33g Carbohydrates 27g, Protein 13g 1 cup(s) berries, fresh, or frozen 4 tablespoon(s) almond butter Divide the berries into serving bowls. Add 2 tablespoons almond butter to each bowl and mix.
23 MEAL PLAN RECEPIE WEEK 16 Meal # 24 Stir Fry Beef Salad Number of servings 4 Approximate cooking time: minutes Calories 520, Fat 38g Carbohydrates 14g, Protein 44g 1 1 /2 pound(s) beef - tip steak(s), sliced into thin strips 2 teaspoon(s) coconut oil, lard, or tallow 1 tablespoon(s) coconut aminos, (tastes like soy sauce) 1 /2 medium onion(s), yellow, sliced 2 medium bell pepper(s), sliced 1 cup(s) pea pods, or sugar snap peas 2 head(s) lettuce, or the equivalent amount of mixed greens 1 tablespoon(s) balsamic vinegar 1 tablespoon(s) olive oil, extra virgin 1 /2 teaspoon(s) sea salt 1 /4 teaspoon(s) black pepper, freshly ground Heat skillet over medium heat. Add the coconut oil, lard, or tallow as soon as the pan is hot. Add sliced onions and sauté until they begin to soften and turn translucent. Stir often. Turn the heat up slightly and wait about a minute for the pan to heat up. Add the beef and the coconut aminos, and continue to stir often. When beef is close to done (however you prefer it) add the bell peppers and peas. Season with sea salt and freshly ground black pepper if needed. Serve over chopped lettuce or mixed greens and drizzle with balsamic vinegar and olive oil to taste.
24 MEAL PLAN RECEPIE WEEK 16 Meal # 25 Chicken Stir-Fry Breakfast Number of servings 2 Approximate cooking time: 15 minutes Calories 438, Fat 26g Carbohydrates 17g, Protein 39g 2 large egg(s) 1 tablespoon(s) water 1 teaspoon(s) coconut oil, or lard, or tallow 1 /4 pound(s) asparagus, washed and cut into 1-2 inch pieces 1 medium bell pepper(s), red, sliced 1 medium garlic clove(s), minced 1 /2 pound(s) chicken breast(s), boneless, skinless 1 /2 cup(s) olives, sliced; (optional, Castelveltrano recommended) 1 /4 teaspoon(s) sea salt, (optional) 1 /4 cup(s) almonds, slivered 1 /2 medium avocado(s), sliced 1 tablespoon(s) coconut oil, for cooking chicken Heat a large sauté pan over medium-high heat and add 1 TB coconut oil or other cooking oil when hot. Season chicken with salt and pepper, if desired. Saute for minutes turning once or twice until fully cooked. Dice chicken and set aside. In a small bowl, beat eggs and water together. Set aside. Heat a large skillet over medium-high heat. Add coconut oil when pan is hot. Add asparagus, red pepper, and garlic, and sauté for 5 minutes, or until slightly tender. Add chicken, eggs, and olives (if desired). Stirring constantly, cook until vegetables are slightly tender, eggs are cooked, and chicken is heated through. Season with sea salt (if desired), and top with almonds and avocado to serve.
25 MEAL PLAN RECEPIE WEEK 16 Meal # 28 Shredded Pork and Pineapple Lettuce Wraps Number of servings 4 Approximate cooking time: 4 hours Calories 631, Fat 45.1g Carbohydrates 11.7g, Protein 43.7g 2 tablespoon(s) olive oil 1 1 /2 pound(s) pork shoulder roast 2 tablespoon(s) cumin 1 teaspoon(s) paprika 1 medium bell pepper(s), red, diced 1 medium onion(s), diced 2 cup(s) chicken broth 4 medium radish(es), sliced and cut into strips 1 /2 cup(s) pineapple(s), diced 1 medium lime(s), juiced 1 head(s) lettuce, Iceburg or Bibb, or Boston Lettuce 2 tablespoon(s) cilantro, fresh, for garnish 1 /8 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, to taste Preheat oven to 325 F. Heat the oil in a large Dutch oven. Season the pork with salt, pepper, cumin, and paprika. Add it to the pot and sear on all sides until well browned. Add the vegetables to the pot around the pork roast. Pour the broth in and bring to a boil. Cover and transfer to the oven. Cook for 2 hours, and check to see if the meat is tender enough to be shredded easily with a fork. If not, continue braising until done, checking in 30 minute increments. To serve, shred the pork and wrap in the lettuce leaves. Squeeze the lime over the pork and top with radishes, pineapple, and cilantro.
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CLASSIC CARROT SUMMER SALAD 10 oz. Shredded Carrots (or julienne 1 or 2 Carrots) 1/2 Cup Raisins 1/2 Cup Fresh Pineapple, diced 1/2 Cup Apple, diced 1/4 Cup Grapes, diced 1/4 Cup Mayonnaise (give Spectrum
ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil 1 clove garlic, smashed Salt Preheat the oven to 350 F. Toast the pine nuts in
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Week 4 Sunday - Breakfast PALEO BREAKFAST SUNDAY WEEK 4 PALEO ISLAND SMOOTHIE Prep time Cook time Ready in Serves 5 min 3 min 8 min 2 directions
GASTRIC GUT RECIPES *Note: Some recipes have been altered from the original recipes featured in the Healing Leaky Gut Cookbook to make them compliant with the Gastric Gut dietary protocol. CONTENTS BEVERAGES
D21 SPRING CHALLENGE MEAL PLAN 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
SMALLER FAMILY HEALTHY PLAN 07-13-2018 THIS WEEK'S MENU: DAY 1 Plan-20 Minute Lo Mein DAY 2 Plan-Blackened Salmon Tacos DAY 3 Plan-One Pan Garlic Sausage and Vegetables DAY 4 DAY 5 DAY 6 DAY 7 LEFTOVERS
Cooking Day Instructions: from meals prepared 10.9.2017 #1 - Sriracha Salmon Thaw salmon if frozen. Preheat the oven to 425. Line a baking sheet with parchment paper. Place the salmon on the prepared pan
FAT BURNING RECIPES TA BLE O F CO NT ENT S EGG DISHES & BREAKFAST FOODS 3 Caribbean Shrimp Grain-Free Protein Pancakes Chinese Steamed Bass with Cabbage Zucchini Hash Browns Grilled Salmon with Spinach
GLUTEN FREE- 09/21/2018 THIS WEEK'S MENU: DAY 1 Gluten Free- Chicken Curry Rice Bowls Gluten Free- Peach Crisp Trifle DAY 2 Gluten Free- One Pot Turkey Spaghetti DAY 3 Gluten Free- Sheet Pan Teriyaki Chicken
6-Week Total-Body Transformation Challenge Camille Durante www.nutritionworksri.com Green & Protein Smoothies Trainer Tip: Blend the water and greens FIRST, then add the rest of the ingredients J (each
Banana Oatmeal Cookies 1.5 cups oatmeal 2 medium bananas 1/3 cup mini chocolate chips 1. Preheat oven to 350 degrees Fahrenheit. 2. Line a rimmed baking sheet with a silpat mat with cooking spray. 3. Using