Week Plan Recipes Week of March 25 - March 31

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1 Week Plan Recipes Week of March 25 - March 3 Scrambled Eggs with Bacon and Vegetables Servings 4 Total Time: 20 minutes Cook Time: 20 minutes Calories 355 Carbohydrate 0g Protein 20g Fat 27g 8 slice(s) bacon 8 large egg(s) 2 medium zucchini diced 2 medium garlic clove(s) minced 2 medium tomato(es) diced 2 cup(s) spinach Cook bacon, remove from pan and reserve tablespoon of the bacon drippings in the pan. (Alternatively, cook bacon on baking sheet in oven for 20 minutes at 350 F while everything else cooks). Meanwhile, wash and chop the vegetables. Over medium-high heat, add the zucchini, garlic and tomato to the pan with the remaining bacon drippings. Sauté until just before tender. While cooking, beat eggs in a small bowl. Set aside. Crumble cooked bacon and set aside. When the vegetables are almost done, add the beaten eggs and crumbled bacon to the pan, along with the fresh spinach. Turn heat to medium-low and cook until the eggs are fluffy and firm. Season with freshly ground black pepper and sea salt, if desired. /8

2 Spinach Salad Servings 4 Total Time: 5 minutes Cook Time: 5 minutes Calories 42 Carbohydrate 5g Protein g Fat 4g 4 cup(s) spinach 8 medium onion(s), green chopped 2 medium lemon(s), juiced 4 tablespoon(s) olive oil / 2 teaspoon(s) black pepper freshly ground Wash spinach well, drain and chop. Let leaves sit for a few minutes and then squeeze out excess water. Put spinach in a medium bowl and add green onions, lemon juice, oil and pepper. Toss and serve. 2/8

3 Shredded Pork and Pineapple Lettuce Wraps Total Time: 4 hours Cook Time: 4 hours Calories 63 Carbohydrate.7g Protein 43.7g Fat 45.g 4 tablespoon(s) olive oil 3 pound(s) pork shoulder roast 4 tablespoon(s) cumin 2 teaspoon(s) paprika 2 medium bell pepper(s), red diced 2 medium onion(s) diced 4 cup(s) chicken broth 8 medium radish(es) sliced and cut into strips cup(s) pineapple diced 2 medium lime(s), juiced 2 head(s) lettuce, Iceburg or Bibb or Boston Lettuce 4 tablespoon(s) cilantro, fresh for garnish / 4 teaspoon(s) sea salt to taste / 4 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. 3/8

4 Turkey Carrot Quiche Total Time: 60 minutes Cook Time: 60 minutes Calories 276 Carbohydrate 8g Protein 23g Fat 7g 6 large egg(s) pound(s) turkey, ground 2 large carrot(s) shredded 2 medium onion(s) chopped 2 teaspoon(s) mustard, dijon / 2 teaspoon(s) cumin / 2 cup(s) herbs, fresh chopped such as basil and parsley / 2 cup(s) water teaspoon(s) sea salt teaspoon(s) black pepper 2 tablespoon(s) coconut oil or bacon fat for baking dish and browning turkey Pre-heat oven to 350 F. Grease a 9 inch pie plate or 9 inch baking dish with coconut oil or bacon fat and set aside. Brown the ground turkey, onions, carrots, Dijon mustard and cumin together in a pan (Add butter if the turkey is too lean to release enough fat for cooking and the ingredients are sticking to the pan). Set the turkey mixture aside to cool slightly and whisk eggs together in a bowl Add fresh or dried herbs, salt, pepper, water and cooled turkey mixture to the eggs and whisk everything together. Pour entire mixture into the prepared pie plate or baking dish and cook for 40 to 45 minutes until set. 4/8

5 One Pan Cajun Chicken Dinner Total Time: 60 minutes Cook Time: 60 minutes Calories 582 Carbohydrate 45g Protein 37g Fat 30g 0 piece(s) chicken thighs, bone in, skin on (5 oz) 0 medium potato(es), yellow diced into -inch pieces 8 tablespoon(s) olive oil divided 2 medium bell pepper(s) diced into -inch pieces medium onion(s), red diced into -inch pieces 2 tablespoon(s) parsley, fresh chopped for garnish / 4 teaspoon(s) sea salt to taste / 4 teaspoon(s) black pepper to taste Cajun Seasoning 5 teaspoon(s) paprika 4 teaspoon(s) garlic powder 4 teaspoon(s) sea salt 2/ 2 teaspoon(s) oregano, dried 2/ 2 teaspoon(s) thyme, dried 2 teaspoon(s) onion powder 2 teaspoon(s) black pepper teaspoon(s) cayenne pepper to taste Whisk all Cajun seasoning ingredients together in a small bowl or toss together well in a small resealable bag. Preheat oven to 425 degrees. Place chicken skin side down on a large rimmed baking sheet and drizzle/rub with olive oil. Sprinkle with Cajun seasoning to taste. 5/8

6 Rotate to the opposite side and repeat. Toss potatoes in olive oil and season with Cajun seasoning to taste and toss. Transfer potatoes to baking sheet placing them around chicken thighs. Roast in preheated oven for 30 minutes. Remove chicken and potatoes from oven and add the bell pepper and red onion. Toss and return to oven for about 0-5 minutes until chicken is golden and cooker through and potatoes are tender (you can broil the last few minutes to help brown a little more if desired). Serve warm with parsley, salt and pepper to taste. 6/8

7 Apple Cinnamon Muffins Total Time: 40 minutes Cook Time: 40 minutes Calories 47 Carbohydrate 3.8g Protein 2.4g Fat 28.4g 4 small apple(s) cored and diced 2 tablespoon(s) lemon juice 0 large egg(s) cup(s) coconut flour 4 tablespoon(s) cinnamon / 4 teaspoon(s) nutmeg, ground 2 teaspoon(s) baking soda 8 tablespoon(s) coconut oil melted / 2 teaspoon(s) sea salt 2 package(s) paper muffin liners Preheat oven to 400 degrees F. Spray a muffin tin with cooking spray or line with paper liners. Put the apples in a saucepan with the lemon juice and cover. Add enough water to cover half. Bring to a boil, reduce heat and simmer for 0 minutes, until apples are broken down. Transfer to a blender and puree until smooth. Leave in the blender and let cool for 5 minutes. When the apples are warm, add the remaining ingredients to the blender and puree on low until you have a thick batter. Pour the batter into your prepared muffin tin, filling each tin about 3/4 full. Bake for 5-8 minutes, until muffins are well browned and tops are firm. Cool before removing from pan. 7/8

8 Rosemary Lamb Loin Chops with Roasted Carrots Total Time: 30 minutes Cook Time: 30 minutes Calories 446 Carbohydrate 9.3g Protein 48.5g Fat 23.g 8 piece(s) lamb chop(s) 6 tablespoon(s) olive oil 4 tablespoon(s) rosemary, fresh 2 pound(s) carrots, baby / 4 teaspoon(s) sea salt to taste / 4 teaspoon(s) black pepper to taste Preheat oven to 400 F. Season the lamb chops liberally with salt and pepper. Heat a large, ovenproof skillet over medium high heat and add the oil. Add the rosemary sprigs, and cook for 2-3 minutes to flavor the oil. Remove with tongs and set aside. Add the lamb chops to the pan and sear until well browned on both sides. Nestle the carrots around the lamb and cook until lightly browned. Turn off heat and transfer the pan to the oven. Cook until the lamb is medium rare, about 30 degrees F on a meat thermometer, and the carrots are browned. Let rest for 0 minutes before serving. Sprinkle with the reserved rosemary. 8/8

9 Smoked Salmon and Fennel with Dill Servings 4 Total Time: 5 minutes Cook Time: 5 minutes Calories 333 Carbohydrate 2g Protein 29g Fat 8g 4 tablespoon(s) coconut oil 4 small fennel bulbs diced 8 ounce(s) salmon, smoked 4 tablespoon(s) dill, fresh / 4 teaspoon(s) black pepper freshly ground, to taste Heat a medium saute pan over medium-high heat. Add coconut oil when pan is hot. Add fennel and saute until slightly tender (about 0 minutes) Add smoked salmon to heat through. Season with black pepper and top with fresh dill to serve. 9/8

10 Cilantro Turkey Burgers Total Time: 20 minutes Cook Time: 20 minutes Calories 287 Carbohydrate 4g Protein 57g Fat 5g 2 pound(s) turkey, ground 2 cup(s) cilantro, fresh chopped / 2 medium onion(s), red finely chopped 8 medium garlic clove(s) minced 2 teaspoon(s) sea salt / 2 teaspoon(s) black pepper freshly ground Prepare the grill, or turn the broiler on low. Combine all ingredients in a bowl and use a fork to mix well. Divide into portions and shape into patties. Grill or broil until cooked to desired temperature. Serve with a side dish such as guacamole 0/8

11 Guacamole Servings 2 Total Time: 0 minutes Cook Time: 0 minutes Calories 3 Carbohydrate 2g Protein 2g Fat 2g 4 large avocado(s) peeled and seeded 2 medium garlic clove(s) minced medium lemon(s), juiced / 2 teaspoon(s) cumin / 2 teaspoon(s) chili powder / 2 teaspoon(s) sea salt (optional) 2 tablespoon(s) salsa (optional) 2 tablespoon(s) cilantro, fresh finely chopped to garnish Mash all ingredients in a bowl with a fork and serve immediately. /8

12 Paleo Cassava Flour Pancakes Total Time: 5 minutes Cook Time: 5 minutes Calories 253 Carbohydrate 33g Protein 5g Fat 8g 6 large egg(s) / 2 cup(s) coconut oil melted / 2 cup(s) almond milk, unsweetened 2 tablespoon(s) honey, raw / 2 cup(s) cassava flour teaspoon(s) baking soda / 2 teaspoon(s) sea salt In a mixing bowl, whisk the eggs. Add the coconut oil, almond milk, and honey. Mix well. Add the cassava flour, baking soda, and salt; mix well. Cook by scant ¼ cupfuls a couple minutes per side on a greased griddle or skillet over medium heat, or until golden brown and cooked through. Serve with maple syrup if desired. 2/8

13 Citrus Marinated Olives with Salami Total Time: 60 minutes Cook Time: 60 minutes Calories 345 Carbohydrate 6.5g Protein 4.3g Fat 35.2g 2 cup(s) olives, green or black mixed preferably 2 small orange(s) sliced cup(s) olive oil 6 medium garlic clove(s) smashed 4 whole bay leaf(s) 2 teaspoon(s) red pepper flakes crushed / 2 pound(s) salami, hard sliced Put the olives in a small saucepan with the orange slices, olive oil, garlic, bay leaves, and pepper flakes. Heat over low heat until warm. Turn off heat and cover. Let sit for hour to marinate. Serve the olives at room temperature with the salami. 3/8

14 Beef and Sweet Potato Casserole Total Time: 60 minutes Cook Time: 60 minutes Calories 532 Carbohydrate 30.6g Protein 42.4g Fat 27.5g 4 tablespoon(s) olive oil 2 medium onion(s) thinly sliced 4 medium garlic clove(s) minced 2 tablespoon(s) Italian seasoning 2 pound(s) beef, ground 4 medium sweet potato(es) thinly sliced on a mandolin 8 cup(s) spinach, baby cup(s) broth chicken, beef or vegetable 2 cup(s) almonds sliced / 4 teaspoon(s) sea salt to taste / 4 teaspoon(s) black pepper to taste Preheat oven to 350F. Heat the olive oil in a large skillet and add the onions. Cook until soft, add the garlic, and stir. Cook for minute. Season with salt and pepper and remove from pan. Add the beef to the pan and cook until no longer pink. Season with salt and pepper and Italian seasoning. Turn off heat. 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. Bake for 30 minutes. Remove from oven and sprinkle with almonds. Bake for 0 more minutes until almonds are lightly toasted and top is slightly browned. 4/8

15 Louisiana Fish Fillets Servings 4 Total Time: 35 minutes Cook Time: 35 minutes Calories 275 Carbohydrate 2g Protein 3g Fat 6g 4 tablespoon(s) coconut oil 2 medium lemon(s), juiced 4 piece(s) fish fillet(s), (4-6oz) (sole, trout, snapper, or catfish) teaspoon(s) lemon pepper / 4 teaspoon(s) red pepper flakes / 4 teaspoon(s) garlic powder / 2 teaspoon(s) sea salt (optional) / 2 teaspoon(s) black pepper freshly ground (optional) Preheat oven to 350 F. In a medium oven-proof skillet, heat coconut oil and lemon juice over medium-high heat. Coat both sides of fillets, and lay side by side in the pan, overlapping slightly if necessary. Mix spices together and sprinkle over fillets. Bake for minutes, depending on size of fillets and type of fish (catfish bakes the longest). The pan may blacken, but that's fine; the liquid will keep the fish moist. Season with sea salt and freshly ground black pepper (optional). 5/8

16 Rosemary Green Beans Servings 4 Total Time: 30 minutes Cook Time: 30 minutes Calories 75 Carbohydrate 6g Protein 2g Fat 6g 2 pound(s) green beans, fresh trimmed teaspoon(s) sea salt divided 2 teaspoon(s) coconut oil 4 medium onion(s), green sliced 4 teaspoon(s) rosemary, fresh chopped / 2 cup(s) pecans chopped and toasted 4 teaspoon(s) lemon zest grated Heat.5 inches water in a medium pot with a steamer basket insert to a boil. Sprinkle green beans evenly with /4 teaspoon sea salt (if desired) and place in the basket. Cover and steam 0 minutes or until crisp-tender. Immediately plunge green beans into ice water to stop cooking. Drain. Meanwhile, heat a nonstick skillet over medium-high. Add oil when hot. Add green onions and rosemary, and saute 2-3 minutes or until softened. Add green beans, pecans, lemon rind and remaining sea salt (if desired), stirring until thoroughly heated. 6/8

17 Steak and Eggs Servings 4 Total Time: 20 minutes Cook Time: 20 minutes Calories 327 Carbohydrate 9g Protein 35g Fat 6g pound(s) beef - steak(s), boneless sliced into /4-/2 inch pieces / 2 teaspoon(s) black pepper freshly ground / 2 teaspoon(s) sea salt (optional) 4 teaspoon(s) coconut oil lard, or tallow, divided / 2 medium onion(s), yellow diced 8 medium mushroom(s), white button sliced 2 medium bell pepper(s), red diced 2 cup(s) spinach or arugula 4 large egg(s) Season sliced steak with sea salt (optional) and black pepper. Heat a large saute pan over medium-high heat. Add half of coconut oil, and all of onions, mushrooms, and steak when pan is hot, and saute until steak is slightly cooked. Add red bell pepper and spinach, and cook until steak is done to your liking. Meanwhile, heat a small fry pan over medium heat. Add remaining coconut oil, and fry eggs. Divide steak and vegetables on two plates. Top each with a fried egg to serve. 7/8

18 Slow Cooker Southwest Chicken and Sweet Potato Stew Total Time: 8 hours Cook Time: 8 hours Calories 502 Carbohydrate 38.3g Protein 42.0g Fat 20.5g 2 pound(s) chicken breasts, boneless, skinless 2 medium bell pepper(s), red cut into bite size pieces 2 medium bell pepper(s), yellow cut into bite size pieces 2 medium onion(s) cut into bite size pieces 4 medium sweet potato(es) peeled and cubed 6 medium tomato(es) diced 2 teaspoon(s) chili powder 2 teaspoon(s) cumin teaspoon(s) paprika smoked teaspoon(s) red pepper flakes crushed teaspoon(s) sea salt 8 cup(s) chicken broth 4 cup(s) water 2 medium lime(s), juiced 2 medium avocado(s) for serving 2 cup(s) cilantro, fresh chopped, for serving Put all of the ingredients except the lime juice, avocado, and cilantro in your slow cooker pot and give it a quick stir. Cover and cook on low for 6-8 hours. When ready to serve, remove the chicken breasts from the pot and shred with two forks. Return to the pot and add the lime juice. Serve topped with diced avocado and cilantro. 8/8

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