7 Meal # 1 Bacon and Spinach Frittata Number of servings 2 Approximate cooking time: 35 minutes Calories 419, Fat 32.3g Carbohydrates 4.2g, Protein 28.7g 6 large egg(s) 1 /4 cup(s) coconut milk, full fat Meal Recipes Plan WEEK 01 3 slice(s) bacon, chopped 2 cup(s) spinach, chopped 1 /8 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, to taste Preheat oven to 350F. Whisk the eggs with the coconut milk in a large bowl. Set aside. Cook your bacon in a skillet till crisp. Remove bacon from skillet and set aside. Add the spinach to the skillet (and bacon fat) and cook until just wilted. Pour the egg mixture into the skillet and season with salt and pepper. Bake for minutes, until eggs are set. Top with cooked bacon before serving. Meal # 2 Salmon with Spring Pea and Citrus Salad Number of servings 1 Approximate cooking time: minutes Calories 502, Fat 24g
8 Carbohydrates 30g, Protein 40g pound(s) salmon 0.25 teaspoon(s) sea salt teaspoon(s) black pepper, freshly ground 1 cup(s) greens, mixed, (or use fresh pea shoots) 0.5 cup(s) sugar snap peas, trimmed 0.5 medium radish(es), trimmed and thinly sliced cup(s) sunflower seeds, toasted 0.25 medium orange(s), juiced 0.25 medium lemon(s), juiced, (or use lemon segments) 0.5 tablespoon(s) olive oil Preheat oven to 425 F. Season both sides of fresh salmon filets with sea salt and black pepper. If you are using frozen filets, wait to season until a few minutes in to cooking so it will stick. Place filets on a broiler pan (or use a wire rack over a baking sheet) and place in the oven. Bake minutes for fresh salmon or minutes for frozen, or until salmon flakes easily with a fork and reaches an internal temperature of 145 F. Meanwhile, in a large mixing bowl, combine mixed greens (or pea shoots), sugar snap peas, radish slices, sunflower seeds, orange juice, lemon juice (or segments) and olive oil. Toss to coat and season slightly with sea salt and black pepper, if desired. Divide greens into two salad bowls. Top with warm or cooled salmon to serve.
9 Meal # 3 Coconut and Hazelnut Stuffed Dates Number of servings 2 Approximate cooking time: 10 minutes Calories 321, Fat 20.6g Carbohydrates 31.2g, Protein 8.1g 8 large date(s), pitted 1 /4 cup(s) coconut butter 1 /8 cup(s) hazelnuts, toasted, finely chopped With a pairing knife, slice the dates lengthwise through the center, being careful not to cut it through. Stir the coconut butter until soft and creamy. Fill each date with 1-2 teaspoons of the butter. Sprinkle with the toasted hazelnuts and serve immediately.
10 Meal # 4 Patti s Stew Number of servings 2 Approximate cooking time: 60 minutes Calories 321, Fat 16g Carbohydrates 16g, Protein 34g 1 tablespoon(s) bacon drippings 1 /2 medium onion(s), diced 1 /2 pound(s) beef - stew meat 1 cup(s) water, or broth (beef, chicken or vegetable) 1 medium celery stalk(s), diced 3 large mushrooms, white button 2 medium carrot(s), sliced (or a few handfuls of baby carrots, sliced) 1 /2 package(s) spinach, frozen (14 oz), thawed and well drained (or any other greens you love) 1 /4 teaspoon(s) black pepper, freshly ground 1 /2 tablespoon(s) parsley, fresh 1 /4 teaspoon(s) coriander 1 /4 teaspoon(s) garlic powder 1 /8 teaspoon(s) marjoram, ground 1 /4 teaspoon(s) sea salt, (optional)
11 Heat a heavy bottomed soup pot over medium-high heat. When pan is hot, add bacon grease and onion. Brown slightly (about 2-3 minutes). Add stew meat and brown (about 5 minutes), stirring occasionally. Turn heat down to medium-low, and add all other ingredients. Simmer for minutes, or until beef is tender. Meal # 8 Lamb with Sweet Red Peppers Number of servings 2 Approximate cooking time: 60 minutes Calories 404, Fat 30g Carbohydrates 12g, Protein 23g 1 /2 pound(s) lamb, leg (boneless), cut into 1 inch pieces 1 /8 teaspoon(s) sea salt 1 /4 teaspoon(s) black pepper, freshly ground 1 1 /2 tablespoon(s) coconut oil 1 medium garlic clove(s), minced 1 cup(s) water, boiling 2 large bell pepper(s), red, sliced into rings 1 1 /2 tablespoon(s) parsley, fresh, chopped
12 Rub lamb with sea salt and freshly ground black pepper. Set aside. Heat a large skillet over high heat and add coconut oil when hot. Brown the lamb on all sides, turning frequently (3-5 minutes). Add garlic and water to the pan with the lamb, and bring to a boil. Once boiling, reduce heat to medium, and cook partially covered for 30 minutes. Uncover and cook minutes longer, or until lamb the lamb is tender enough to fall apart with a fork. Add red peppers and cook for another 10 minutes, or until peppers are tender. Top with fresh parsley. Meal # 8 Roasted Cauliflower Number of servings 2 Approximate cooking time: 30 minutes Approximate prep time: 10 minutes Calories 92, Fat 7g Carbohydrates 6g, Protein 2g 1 tablespoon(s) olive oil 1 teaspoon(s) cumin 1 /2 head(s) cauliflower, cored and cut into 1.5 inch florets 1 /4 teaspoon(s) sea salt, (optional) 1 /8 teaspoon(s) black pepper, freshly ground
13 Preheat oven to 500 F. Toss cauliflower, olive oil, cumin, sea salt (if desired) and black pepper together in a large bowl. Transfer mixture to rimmed baking sheet and spread out evenly. Bake until cauliflower is browned and tender, minutes. Stir occasionally. Serve cauliflower hot or at room temperature. Meal # 9 High Energy Breakfast Bars Number of servings 2 Approximate cooking time: 10 minutes Calories 434, Fat 31.1g Carbohydrates 35.3g, Protein 10.7g 1 /2 cup(s) almonds 1 /2 cup(s) cashews 1 /4 cup(s) coconut, unsweetened shredded 1 /8 teaspoon(s) sea salt 1 /8 cup(s) honey, raw Put the almonds and cashews in a food processor and pulse until rough chopped. Add the coconut and pulse a few more times, being careful not to over chop. Transfer to a bowl and add the salt and honey. Mix well. Line a square baking sheet with parchment paper. Press the mixture into the pan with your fingers and transfer the pan to the refrigerator. Chill for 2-3 hours until firm. Cut into bars and store in an airtight container.
14 Meal # 11 Salami Stackers Number of servings 2 Approximate cooking time: 5 minutes Calories 234, Fat 20g Carbohydrates 5g, Protein 13g 1 /4 pound(s) salami, hard, sliced 1 /4 cup(s) mustard, dijon 1 cup(s) tomatoes, cherry or grape, halved Spread Dijon on salami slices. Top with half of a cherry tomato.
15 Meal # 12 Chicken Cacciatore Number of servings 2 Approximate cooking time: 50 minutes Calories 336, Fat 19g Carbohydrates 17g, Protein 26g 1 1 /2 tablespoon(s) olive oil, or coconut oil 1/2 chicken, whole (2.5-3 lbs), cut up 1 /4 teaspoon(s) black pepper, freshly ground 1 /4 teaspoon(s) sea salt 1 /2 medium onion(s), yellow, sliced 1 /4 pound(s) mushrooms, sliced (about 15 medium) 1 1 /2 medium garlic clove(s), minced 1 /2 can(s) tomatoes, diced (16 oz) 1 /2 can(s) tomato sauce (8 oz) 1 /2 teaspoon(s) active dry yeast, optional 1 /2 large bell pepper(s), cut into 1" pieces
16 In a large skillet, heat oil over medium-high heat. Season chicken with sea salt and freshly ground black pepper. When pan is hot, add chicken and brown on all sides, about 10 minutes. Remove and drain on paper towels. Add onions and mushrooms to the hot pan and sauté until onions are slightly translucent, about 5 minutes. Add remaining ingredients. Stir well. Return chicken to pan and bring to a boil. Once boiling, reduce heat, cover and simmer 30 minutes, until chicken is tender. Meal # 12 Grain-Free Herbed Focaccia Bread Number of servings 2 Approximate cooking time: 20 minutes Calories 109, Fat 7g Carbohydrates 4g, Protein 6g 2 large egg(s) 1 /8 cup(s) coconut cream, thick part of canned coconut milk-no liquid (very important) 3 tablespoon(s) coconut flour 1 /4 teaspoon(s) sea salt 1 /4 teaspoon(s) baking soda 1 tablespoon(s) olive oil, for brushing toppings of choice for focaccia, such as chopped herbs, cherry tomatoes, onions, coarse salt, etc.
17 If the cream isn't at the top of the can of coconut milk, put the can in the fridge and it will rise to the top in about 30 minutes. Preheat oven to 375 F. Crack the eggs into a medium mixing bowl and add the coconut cream. Beat with a whisk until very smooth and well blended. In a smaller bowl, combine the coconut flour, baking soda and salt in a small bowl and mix gently. Add this to the egg mixture and whisk until smooth. Let stand for 10 minutes to thicken up do not skip this step. Once the batter is thickened, heat a 9-10 inch cast iron skillet over medium heat. When hot, add the oil and then add the batter. Quickly spread the batter in the pan, getting it as even as you can. Once it s even, allow to cook for 30 more seconds and turn off the heat. Add your desired toppings, and transfer to the oven. Let bake for minutes, until top is browned and no longer shiny. Allow to cool before slicing and serving. Other Notes for Baking: For the coconut cream, make sure that you only use the thick part of the coconut milk and whisk the eggs and coconut cream well. Instead of drizzling the oil over the top, I heated the oil in a cast iron skillet and then spread the batter in the hot oil to give it a more focaccia like crust. This also kept it from sticking to the pan. It worked nicely in a 10-inch cast iron skillet; anything larger than that probably won t work. Overall, it had a bread like texture, but being that it s main ingredient is eggs, it does taste a bit eggy. The extra coconut flour helps offset that a bit, I think. For a grain free bread, it s pretty good, and it s really good if you eat it with something saucy, which makes you feel more like you re eating bread than a quiche.
18 Meal # 16 Cumin Scented Halibut with Balsamic Roasted Vegetables Number of servings 2 Approximate cooking time: 45 minutes Calories 464, Fat 19.8g Carbohydrates 22.8g, Protein 49.1g 1 medium sweet potato(es), peeled and cubed 1 medium bell pepper(s), red, cut into large dice 1 medium bell pepper(s), yellow, cut into large dice 1 tablespoon(s) olive oil 1 teaspoon(s) balsamic vinegar 2 cup(s) spinach, baby 2 halibut filet(s) (6-8 oz), at room temperature 1 teaspoon(s) cumin 1 tablespoon(s) olive oil Preheat oven to 400 F. Put the the sweet potatoes and peppers in a freezer bag with the oil and vinegar. Season with salt and pepper and shake until well combined. Lay on a parchment lined sheet pan and roast for minutes, until tender and lightly charred. After the vegetables have been in the oven for minutes, heat a (preferably) cast iron skillet to medium heat. Season the fish with the cumin and salt and pepper. When the skillet is hot, add the olive oil. Add the fish filets to the pan, and allow to cook until well browned and they lift easily from the pan. If they resist at all, leave it for another minute. Flip and finish cooking on the other side, until both sides are browned and the fish is cooked through. When the vegetables are finished cooking, remove the pan from the oven and immediately add the spinach to the hot pan. Stir with a spatula until the spinach is hot and slightly wilted. Serve the fish on top of the vegetables. Season with sea salt and freshly ground black pepper, if desired.
19 Meal # 17 Sausage and Zucchini Breakfast Casserole Number of servings 2 Approximate cooking time: 75 minutes Calories 471, Fat 30g Carbohydrates 11g, Protein 41g 1 1 /2 medium zucchini, trimmed 2 large mushroom(s), white button or cremini, halved 1 /2 large onion(s), yellow, peeled and quartered 1 /2 pound(s) sausage, ground breakfast 1 /4 tablespoon(s) thyme, fresh, (optional) 1 tablespoon(s) almond flour 3 large egg(s) 1 /4 teaspoon(s) garlic, granulated 1 /4 teaspoon(s) sea salt 1 /8 teaspoon(s) cayenne pepper, (optional) Preheat oven to 400 F. Place a grater blade on a medium or large food processor (or just use a box grater to shred the veggies by hand). Grate the zucchini, mushrooms and onion. With a paper towel, squeeze excess moisture out of the zucchini.
20 Scrape the veggie mixture into the bottom of a 8x8 or 9x9 baking dish and lightly pat down to form an even surface. Crumble the raw sausage on top of the veggies. Sprinkle with fresh thyme and almond flour. In a medium mixing bowl, combine eggs, granulated garlic, sea salt, and cayenne (optional) and whisk until eggs are a pale yellow (about 30 seconds). Pour egg mixture evenly over sausage and veggies in the baking dish. It should sink to the bottom of the pan. Place in oven and bake for 45 to 55 minutes, or until browned on top and cooked through. There will be some residual water from the vegetables. Cool at least 15 minutes. Slice into 4 servings and enjoy warm or cold. Meal # 19 Fruit Salad with Cinnamon Number of servings 1 Approximate cooking time: 15 minutes Calories 224, Fat 15g Carbohydrates 23g, Protein 5g 0.5 medium orange(s), peeled and diced 0.5 medium apple(s), diced 0.25 cup(s) pecans, or walnuts, chopped (optional) 0.25 teaspoon(s) cinnamon Place the fruit into bowls. Sprinkle with chopped nuts (optional) and/or cinnamon.
21 Meal # 20 Kickin Steak Fajitas Number of servings 2 Approximate cooking time: 40 minutes Calories 367, Fat 23g Carbohydrates 13g, Protein 26g 1/ pound(s) beef - steak(s), boneless, cut into 1½ inch x ¼ inch strips 2 1/ large onion(s), yellow, sliced 2 2 medium garlic clove(s), sliced 11 medium /2 bell pepper(s), any color, seeded and sliced 1 large jalapeno pepper(s), or serrano peppers, seeded and sliced 1/ medium avocado(s), seeded and sliced 2 2 tablespoon(s) avocado oil, or olive oil 1/ cup(s) cilantro, fresh, chopped, optional for garnish 8 1/ medium lime(s), quartered, optional for garnish 2 Trader Joe s Taco Seasoning Mix, or mix together 2 teaspoon(s) chili 1/ powder, 2 teaspoon(s) cumin, 2 teaspoon(s) garlic powder, 2 teaspoon(s) packet(s) 4 onion powder, 1/2 teaspoon(s) cayenne pepper, 1/2 teaspoon(s) black pepper, 1/2 teaspoon(s) sea salt
22 In a small bowl, mix together ½ package of Trader Joe s Taco Seasoning Mix (or custom spice blend) with ½ cup water. If you like things extra spicy, use the entire TJ s spice packet or add extra cayenne pepper to the mix! In a large skillet or saucepan, heat up 2 Tablespoons of avocado oil on medium-high heat (do not allow oil to smoke). When hot, add onions and garlic. Saute until translucent (3-5 minutes), then add 2 more Tablespoons of oil to the skillet along with the steak and jalapeno (or serrano) peppers. Stir-fry until meat is browned (approximately 5-7 minutes), then add watered-down seasoning mix. Reduce heat to low-medium, and simmer uncovered for 10 minutes. Increase heat to medium and add bell peppers. Stir-fry for an additional 3-5 minutes, until bell peppers are slightly soft and most of the liquid has absorbed/evaporated. Serving recommendations - Serve Paleo Fajitas on large leafy greens such as lettuce, cabbage, chard, or napa cabbage leaves. This dish also works well as a salad on a bed of organic greens, or wrapped up in our Paleo plantain wraps. It is complemented deliciously by our Creamy Cilantro Avocado Dressing, or you can turn up the spice volume by adding more peppers or a splash of your favorite Paleo-friendly hot sauce. Spruce up leftovers by garnishing with fresh avocado, cilantro, and/or lime.
23 Meal # 20 Creamy Cilantro Avocado Dressing (Dip) Number of servings 4 Approximate prep time: 5 minutes Calories 101, Fat 11g Carbohydrates 1g, Protein 0g 1 /4 medium avocado(s), skinned and seeded 3 /8 cup(s) cilantro, fresh, packed and chopped 1 /6 cup(s) avocado oil 1 /8 cup(s) coconut milk, full fat 1 medium onion(s), green, white and green parts, chopped 1 /2 medium garlic clove(s), chopped 1 tablespoon(s) lime juice 1 /4 teaspoon(s) black pepper 1 /4 teaspoon(s) sea salt Place all ingredients into a magic bullet, food processor, blender, or the like. Blend until combined. If too thick, add more coconut milk or avocado oil. Serve immediately. Store leftovers in airtight container in the fridge for 3-4 days. will separate, so blend again before re-serving. Meal # 23 Green Smoothie Number of servings 1 Approximate cooking time: 10 minutes Calories 206, Fat 6g Carbohydrates 39g, Protein 6g 0.5 medium apple(s)
24 0.5 medium pear(s) 0.25 teaspoon(s) ginger, fresh, grated 1 tablespoon(s) flax seeds, ground 3 large kale leaves, (take out woody stems), or 2 handfuls of spinach 0.5 medium lemon(s), juiced 0.5 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 # 24 Buffalo Chicken Wings in Peanut Sauce Number of servings 2 Approximate cooking time: 45 minutes Calories 400, Fat 27g Carbohydrates 4g, Protein 35g 3 /4 pound(s) chicken wings 1 tablespoon(s) almond butter 1 /8 cup(s) hot pepper sauce, (with no added sugar or preservatives; may use 2 Tbs tomato paste and an additional 2 Tbs of olive oil as a milder alternative) 2 tablespoon(s) coconut aminos, (tastes like soy sauce) 1 teaspoon(s) olive oil 1 /8 teaspoon(s) sea salt, (optional)
25 Preheat oven to 375 F. Line a rimmed baking sheet with parchment paper and spread wings out evenly. Bake for 20 minutes. Meanwhile, soften almond butter in a small saucepan over medium heat. Stir occasionally. When soft, stir in hot pepper sauce, coconut aminos, olive oil, and sea salt (if desired). If sauce gets too thick, add a bit of hot water. After 20 minutes of cooking, remove wings from oven. Turn and brush each wing with sauce. Return to oven for 10 more minutes. Turn each wing, baste with sauce, and return to oven for 10 additional minutes (or until completely cooked). Turn over and baste with sauce. Meal # 24 Sautéed Kale with Pine Nuts Number of servings 1 Approximate cooking time: 20 minutes Calories 342, Fat 14g Carbohydrates 24g, Protein 9g kale, removed from woody stems and chopped, or 2 packages 0.5 bunch(es) (10-3/4 oz each) 0.5 medium garlic clove(s), crushed 0.5 tablespoon(s) olive oil 0.5 medium lemon(s), juiced 1 tablespoon(s) pine nuts, (pignoli), lightly toasted Add oil to a large skillet over medium heat. Add garlic when hot and toss in oil for a few seconds. Add kale and saute until tender (about 10 minutes). Remove from heat, stir in lemon juice and top with pine nuts to serve.
26 Meal # 25 Chorizo Rice with Fried Egg Number of servings 1 Approximate cooking time: 25 minutes Calories 609, Fat 41g Carbohydrates 13g, Protein 51g 0.5 pound(s) chorizo, ground 0.25 head(s) cauliflower, cut into florets medium onion(s), yellow, diced 0.5 medium garlic clove(s), peeled and minced 0.25 small bell pepper(s), diced cup(s) cilantro, fresh, chopped 1 medium onion(s), green, diced (optional for garnish) 1 large egg(s) 1 tablespoon(s) lard teapsoon(s) sea salt teaspoon(s) black pepper, freshly ground To "rice" the cauliflower, put the cauliflower into a food processor fitted with a chopping blade and pulse until a rice-like consistency has formed. A cheese grater also works well for this task.
27 Heat a large skillet over medium-high heat and add 1 tablespoon lard. Add chorizo and cook, stirring frequently, until lightly browned on all sides (about 7 minutes). Add the yellow onion, garlic, bell pepper, salt, and black pepper to the chorizo. Sauté for 1-2 minutes until aromatic. Reduce heat to medium and add the riced cauliflower to the pan. Cook for another 5 minutes, or until done, stirring frequently. While chorizo rice mixture is simmering, heat up 1 tablespoon of lard in a separate pan. When hot, fry eggs to desired doneness. Pile chorizo mixture onto a plate, and top with a fried egg. Garnish with cilantro and optional green onions. Enjoy! Meal # 28 Slow Cooker Salmon with Cranberry Squash Number of servings 2 Approximate cooking time: 6 hours Calories 441, Fat 22.5g Carbohydrates 20g, Protein 38.7g 1 /2 medium butternut squash, peeled, seeded and cubed 1 /4 cup(s) cranberries, dried 1 /2 cup(s) chicken broth, or vegetable broth 2 salmon fillet(s), about 6oz each 1 tablespoon(s) olive 1 /2 teaspoon(s) thyme, dried 1 /8 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, to taste Put the squash, cranberries, and broth in your slow cooker. Add a pinch of salt and pepper, and cover. Cook on low heat for 4-5 hours, until tender. Remove lid, and mash lightly. Spread the squash in an even layer. Season with salmon filets with salt and pepper and the thyme, and lay them on top of the squash. Brush with the olive oil and cover. Cook on low for 25 minutes, until salmon is cooked through. Serve.
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Pink Party Salad Makes: 6 servings 4 potatoes (washed and cut in half) 3 cups beets, cooked (peeled and diced) 1 cup peas, green, fresh or frozen 3 eggs, hard boiled 1 apple 1 teaspoon lemon juice 2 tablespoons
7-Day Meal Planner Day of Week Meal Time Saver Tip Sunday PREP DAY! Balsamic Ground Turkey & Apple Hash Make paleo mayo and homemade salad dressing if out. Also make cauliflower rice, and hard boiled eggs.
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
SMALLER FAMILY HEALTHY PLAN 10-12-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Smaller Family Healthy Plan Chicken Pesto and Asparagus Skillet Smaller Family Healthy Plan Oven Baked Omelet Smaller Family Healthy
Mon Tue Wed Thu Fri Sat Sun Breakfast RYJ Blueberry Overnight Oats RYJ Green Apple Kiwi Protein Shake RYJ Blueberry Overnight Oats RYJ Green Apple Kiwi Protein Shake RYJ Blueberry Overnight Oats RYJ Green
The Four Seasons Menu Strawberry Rhubarb Loaf Rhubarb Jam Lemon Orzo with Asparagus Asparagus Soup Summer Pea Risotto Pea and Scallion Soup Shaved Squash Salad with Tomatoes, Zucchini Blossoms, Ricotta,
DANIEL FAST RECIPES Thick and Creamy Corn-Potato Soup 6 ears corn (cut off the cob) 6 medium-large red potatoes (chopped in 1/2 inch pieces) 6 carrots (finely chopped) 1 medium-large onion (finely chopped)
Summertime Vegetarian Menu Plan Week 1 Healthy Mexican Zucchini Boats Mexican Quinoa Garden Vegetable Pie Moroccan Cauliflower Chickpea Pitas with Tzatziki Sauce Corn, Avocado, and Black Bean Salad Vegetable