Thursday. Sunday. Monday. Saturday. Wednesday. Friday. Tuesday. Week 1

Transcription

1 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Week 1

2 Sunday - Breakfast

3 PALEO BREAKFAST SUNDAY WEEK 1 PALEO AVOCADO EGG Prep time Cook time Ready in Serves 5 min 15 min 20 min 2 directions 1. Preheat oven to 425 degrees 2. Slice avocado in half 3. Take out the pit. 4. Scoop out about 1-2 Tbsp of flesh ( enough for the egg to fit) 5. Crack an egg into each avocado 6. Bake for min 7. Remove from oven and season with pepper and chives. ingredients 2 ripe avocados 4 Organic eggs 1 Tbsp chopped chives Salt and pepper to Taste

4 Sunday - Breakfast

5 PALEO BREAKFAST SUNDAY WEEK 1 PALEO BREAKFAST SAUSAGE Prep time Cook time Ready in Serves 5 min 10 min 15 min 4 directions 1. Mix all ingredients in a large bowl 2. Make 8-10 patties 3. Add coconut oil to skillet with medium heat 4. Cook until brown on both sides 5. Enjoy! ingredients 1 lb lean ground turkey 1/2 teaspoon garlic powder 1/2 teaspoon freshly ground black pepper 1 teaspoon dried sage 1 teaspoon coconut oil 1/8 teaspoon cayenne pepper (more or less to taste) Salt to taste

6 Sunday - Lunch

7 PALEO LUNCH SUNDAY WEEK 1 PALEO CHICKEN FINGERS Prep time Cook time Ready in Serves 5 min 25 min 30 min 2 directions 1. Cut Chicken into 1 strips - makes about 21 strips, 5 long 2. Separate egg yolk and egg whites 3. Beat the egg whites with 2 Tbsp water in a bowl 4. Toss around chicken and ensured they are covered. 5. Preheat Oven to 400 degrees 6. Combine Coconut flour with Oregano, Basil, and Thyme and mix 7. Add coated chicken into the spice mixture and cover fully 8. Place chicken fingers on parchment paper 9. Bake at 400 degrees for min then flip over 10. Bake for another 8-12 min or until golden brown and cook for 5 min. ingredients 3 Organic Boneless chicken breast 3 Organic Eggs 3 Cups Coconut flour 1 Tbsp Oregano 1 Tbsp Basil 1 Tbsp Thyme

8 Sunday - Snack

9 PALEO SNACK SUNDAY WEEK 1 PALEO SWEET POTATO FRIES Prep time Cook time Ready in Serves 7 min 10 min 17 min 2 directions 1. Preheat oven to 450 degrees 2. Cut sweet potatoes in 1/2 in think slices 3. Place on baking sheet. 4. Drizzle coconut oil all over fries 5. Sprinkle with cumin, garlic powder, salt and pepper to taste 6. Bake for min turning occasionally 7. Sprinkle with paprika 8. Garnish with cilantro 9. Enjoy! ingredients 2 Sweet potatoes, cleaned and peeled 1 tbs coconut oil 1 tsp ground cumin 1/2 tsp garlic powder 1/2 tsp paprika 2 tbs cilantro, optional

10 Sunday - Dinner

11 PALEO DINNER SUNDAY WEEK 1 PALEO BALSAMIC ROASTED CHICKEN Prep time Cook time Ready in Serves 10 min 15 min 25 min 4 directions 1. Heat oven to 425 F. Combine the balsamic vinegar, coconut aminos, rosemary, honey, and ½ teaspoon pepper in a 9-by-13-inch or another shallow 3-quart baking dish. Add the chicken, turn to coat, and place skin-side down. 2. Toss the onion with the coconut oil in a medium bowl and arrange on top of the chicken. 3. Roast the chicken for 30 minutes. Turn the pieces skin-side up and continue to roast, basting occasionally, until the shallots are tender, the chicken is glazed. ingredients 3 1/2- to 4-pound chicken, cut into 10 pieces 3 vidalia onion shopped 1 tablespoon coconut oil 1/4 cup balsamic vinegar 1/4 cup coconut aminos 1/4 cup fresh rosemary leaves 1/4 cup honey black pepper

12 Sunday - Dinner side

13 PALEO DINNER SIDE SUNDAY WEEK 1 PALEO MUSHROOM AND ASPARAGUS Prep time Cook time Ready in Serves 10 min 15 min 25 min 4 directions 1. Preheat oven to 450 degrees 2. Place mushrooms and asparagus into a bowl 3. Drizzle coconut oil 4. Add garlic and rosemary 5. Roast for about min (until tender) 6. Enjoy! ingredients 1 Bunch of Asparagus 1/2 lb Organic Mushrooms 2 Springs of Fresh Rosemary 2 Teaspoons coconut oil 2 Cloves of garlic Salt and Pepper to taste

14 Monday - Breakfast

15 PALEO BREAKFAST MONDAY WEEK 1 PALEO SAUSAGE SPINACH BREAKFAST Prep time Cook time Ready in Serves 5 min 10 min 15 min 2 directions 1. Heat skillet over medium heat 2. Sautee onions in coconut oil for 1-2 min 3. Add mushrooms, sausage and paprika and cook until browned 4. Add spinach and reduce heat to medium-low for 4-5 min 5. Enjoy! ingredients 1/2 lb sausage, nitrate free 1 tsp coconut oil 1/2 cup sliced mushrooms 1/2 onion, chopped 1/8 tsp paprika 4 cups of spinach

16 Monday - Snack

17 PALEO SNACK MONDAY WEEK 1 PALEO BANANA BUTTER Prep time Cook time Ready in Serves 2 min 1 min 3 min 2 directions 1. Combine Together 2. Enjoy ingredients 2 Ripe Bananas 8 Tablespoons Almond Butter

18 Monday - Dinner

19 PALEO DINNER MONDAY WEEK 1 PALEO PORK STEAKS Prep time Cook time Ready in Serves 5 min 10 min 15 min 4 directions 1. Heat coconut oil in skillet and mix in the soy sauce. 2. Add garlic and scallions until slightly browned. 3. Place pork steaks in skillet, cover, and cook for 10 minutes on each side. 4. Remove cover and continue cooking for 10 minutes. ingredients 6 pork butt steaks 1/4 cup coconut oil 1/4 cup coconut aminos 1 buch scallions 3 cloves garlic, minced

20 Monday - Dinner side

21 PALEO DINNER SIDE MONDAY WEEK 1 PALEO ROASTED EGGPLANT Prep time Cook time Ready in Serves 5 min 10 min 15 min 2 directions 1. Brush eggplant with coconut oil 2. Sprinkle with Salt and Pepper 3. Place the cut side down skin sid up in oven tray. 4. Roast in 400 F until golden on the cut side 5. Pour lemon juice each half of eggplant. ingredients 1 Eggplant cut in half 2 Tablespoons Coconut Oil Salt and Pepper to taste 2 tablespoons fresh lemon juice

22 Monday Tuesday - Breakfast Dinner side

23 PALEO BREAKFAST TUESDAY WEEK 1 PALEO BREAKFAST MUG Prep time Cook time Ready in Serves 5 min 5 min 10 min 1 directions 1. Baste a large microwave-safe mug with coconut oil 2. Add Spinach and mushrooms and microwave for 1-2 min (until veggies are soft) 3. Blot any excess moisture from the veggies. 4. Add eggs, tomatoes, bacon, chives, mix well, and then microwave for 1 min 5. Lightly stir and allow to cool slightly. 6. Add avocado and enjoy ingredients 2 Organic eggs 2 strips of precooked crumbled bacon 1/2 cup chopped fresh chopped spinach 1/2 cup sliced mushrooms 2 Tbsp diced tomatoes 2 Tbsp diced avocado 1 Tbsp diced chives Salt and Pepper to taste Coconut oil

24 Monday Tuesday - Snack Dinner side

25 PALEO SNACK TUESDAY WEEK 1 PALEO TRAIL MIX Prep time Cook time Ready in Serves 5 min 0 min 5 min 4 directions 1. Combine all ingredients together 2. Enjoy! ingredients 1 Cup Almonds 1 Cup Rasins 1 Cup Sunflower Seeds 1/2 Cup Shredded Coconut

26 Monday Tuesday - Dinner side

27 PALEO DINNER TUESDAY WEEK 1 PALEO SPAGHETTI SQUASH Prep time Cook time Ready in Serves 10 min 20 min 30 min 4 directions 1. Preheat oven to 375 degrees 2. Split the squash in 1/2 and scrap out the seeds 3. Season squash with olive oil, and salt and pepper to taste 4. Bake for 1 hour or until tender. ingredients 2 Spaghetti squash 1 Tomato, diced 1/4 Cup Olive oil 2 Garlic cloves, minced 1 15oz can of diced tomatos 4 oz baby spinach 5. Let squash cool for 10 min 6. While its cooling cook the sausage over medium heat in a skillet. 7. Shred the inside of the squash with a fork. 8. Dice the tomato in small chunks 9. Toss in spaghetti squash into skillet, add tomato, garlic and cook for 2-4 min 10. Add spinach until it wilts.

28 Wednesday - Breakfast

29 PALEO BREAKFAST WEDNESDAY WEEK 1 Paleo Waffles Prep time Cook time Ready in Serves 5 min 15 min 20 min 2 directions 1. Separate the yolk from the eggs 2. Beat the egg white until soft peaks form 3. Combine the dry ingredients in a Bowl 4. Combine the wet ingredients with Dry ingredients 5. Gently fold in the egg whites 6. Heat your waffle iron to medium high and brush with coconut oil 7. Ladle 1/4 of the waffle mixture into the waffle iron and close, cooking for about 3-4 minutes ingredients 1 1/2 cups almond flour 4 eggs (whites) 1/4 cup coconut cream or coconut milk 1/2 teaspoon baking soda 1/4 teaspoon salt 3 Tbs coconut oil 2 Tbs Organic honey 1 1/2 teaspoon vanilla extract

30 Wednesday - Snack

31 PALEO SNACK WEDNESDAY WEEK 1 PALEO BACON WRAPPED DATES Prep time Cook time Ready in Serves 10 min 20 min 30 min 2 directions 1. Preheat oven to 450 degrees 2. Stuff 4 pistachios inside each date 3. Wrap a piece of bacon around each date with a toothpick 4. Bake for about 10 min and flip. 5. Bake until crisp for another 8 min. (Total min) ingredients 1 lb of nitrate free Bacon 32 pitted dates 2 ounces shelled pistachios

32 Wednesday - Dinner

33 PALEO DINNER WEDNESDAY WEEK 1 PALEO SWEET POTATO HASH Prep time Cook time Ready in Serves 10 min 20 min 30 min 4 directions 1. Preheat oven to 450F 2. Heat 3 tablespoons coconut oil. 3. Mix together sweet potato, parsnip, coconut oil, cumin, and chili powder in a large bowl. 4. Roast in a pan for 30 Minutes until tender. 5. Take 1 tablespoon coconut oil in skillet. Add onion and saute over medium heat until lightly browned. Add garlic and saute for 5 minutes or more stirring constantly. Add poblano pepper, jalepeno, hot sauce and salt. Cook until peppers are crisp and tender. 6. When sweet potatoes and parsnips are roasted, add them to the poblano pepper mixture. ingredients 1 Fried Egg 4 Tablespoons Coconut Oil, Divided 1 Large Sweet Potato 2 2 Teaspoons Ground Cumin 2 Teaspoons Chili Powder 1 Onion, Diced 4 Cloves of Garlic Chopped 1 Parsnip, Peeled and Diced 1 Poblano Pepper 2 Jalepeno Peppers, Deseeded and Diced 2 Teaspoons hot sauce (optional) 1 Teaspoon Celtic Sea Salt 1/4 Cup Cilantro, Chopped

34 Thursday - Breakfast

35 PALEO BREAKFAST THURSDAY WEEK 1 PALEO BACON EGGS Prep time Cook time Ready in Serves 5 min 10 min 15 min 2 directions 1. Turn heat to medium-low and cook bacon 2. Once desired crispiness set bacon aside 3. Beat 4 eggs in a mixing bowl 4. Add cumin to bowl 5. Add salt and pepper to taste 6. Turn heat to medium-low add Coconut oil 7. Add bacon and eggs into skillet 8. cook eggs until the eggs are fluffy and firm. 9. Garnish with Dill (optional) 10. Enjoy! ingredients 4 Organic Eggs 4 Strips of nitrate free bacon 1 tsp Coconut oil 1 pinch of cumin 1 bunch of fresh dill, optional

36 Thursday - Dinner

37 PALEO DINNER THURSDAY WEEK 1 PALEO HERB SIRLOIN ROAST Prep time Cook time Ready in Serves 15 min 50 min 65 min 2 directions 1. Mix paprika, garlic powder, onion powder, cayenne pepper, oregano, salt and pepper in a bowl 2. Add Coconut oil, mix together and let it sit at 10 min 3. Preheat oven to 350 degrees 4. Place roast on aluminum foil and cover all sides with mixture 5. Roast for min 6. Enjoy! ingredients 3 lbs Sirloin top roast 1 tsp Paprika 1 tsp Garlic powder 1 tsp Onion powder 1/2 tsp cayenne pepper 1/2 tsp oregano 2 Tbsp Coconut oil Salt and pepper to taste

38 Friday dessert - Breakfast

39 PALEO BREAKFAST FRIDAY WEEK 1 PALEO SCRAMBLED EGGS with KALE Prep time Cook time Ready in Serves 5 min 10 min 15 min 2 directions 1. Preheat skillet on medium 2. Whisk eggs in bowl 3. Slice avocado and place aside 4. Add coconut oil to skillet 5. Add eggs, mushrooms and kale to skillet 6. Once eggs are cooked add avocado 7. Salt and Pepper to taste ingredients 4 eggs 1 avocado Handful of kale 1 tso coconut oil 1/4 cup mushrooms Salt and Pepper to taste

40 Friday dessert - Lunch

41 PALEO LUNCH FRIDAY WEEK 1 PALEO AVOCADO CHICKEN SALAD Prep time Cook time Ready in Serves 5 min 15 min 20 min 2 directions 1. Cook chicken breasts until done and shred. 2. Add all ingredients to the mix with chicken. 3. Mix well and enjoy ingredients 2 boneless skinless chicken breasts 1 ripe ovocado 1/4 sweet onion juice of half lime 2 tablespoon cilantro salt and pepper 4 scallions 1 stalk celery cayenne to taste (optional)

42 Friday dessert - Snack

43 PALEO SNACK FRIDAY WEEK 1 PALEO CUCUMBER SALAD Prep time Cook time Ready in Serves 5 min 0 min 5 min 2 directions 1. Chop Cucumbers in slices 2. Place in bowl and drain liquid 3. Mix all ingredients in a bowl 4. Enjoy your Paleo Meal! ingredients 3 Cucumbers 1/2 Red onion 2 Tbs lime juice 2 Tbs dill, chopped 1/8 Tbs red peper flakes, optional Salt and Pepper to Taste

44 Saturday dessert - Breakfast

45 PALEO BREAKFAST SATURDAY WEEK 1 Paleo Scrambled Eggs Prep time Cook time Ready in Serves 5 min 10 min 15 min 2 directions 1. Beat 4 eggs in a mixing bowl 2. Add coconut milk into the mixture 3. Turn heat to medium-low and cook until the eggs are fluffy and firm. 4. Enjoy ingredients 4 Eggs 1/4 cup of coconut milk Salt and Pepper to taste anything else you want to toss in chives, dill, parsley

46 Saturday dessert - Lunch

47 PALEO LUNCH SATURDAY WEEK 1 PALEO MORNING BLAST Prep time Cook time Ready in Serves 5 min 5 min 10 min 2 directions 1. Peel Oranges 2. Wash carrots 3. Juice all ingredients 4. Drink over Ice and Enjoy! ingredients 3 Organic Large Carrots 2 Oranges 1 Apple

48 Saturday dessert - Dinner

49 PALEO DINNER SATURDAY WEEK 1 PALEO LETTUCE BACON BURGER Prep time Cook time Ready in Serves 5 min 15 min 20 min 4 directions 1. Roast chilies over flame, peel, seed and dice. 2. Cook Bacon and crumble. 3. In a bowl mix bacon, ground beef, poblano peppers and onion together and form in to 4 patties. 4. Grill the beef patties over medium to high flame to desired temperature. 5. Wrap your burger in lettuce and add avocado and tomatoes 6. Enjoy! ingredients 2 roasted poblano peppers diced 1 pound ground beef 8 sliced bacon cooked and crumbled 1 avocado sliced 1 small tomato sliced 1 red onion sliced salt pepper