1 Keto Dec 23 7 days Mon Tue Wed Thu Fri Sat Sun Breakfast Bulletproof Latte 1 Bulletproof Latte 1 Ham and Egg Cups 2 Ways Ham and Egg Cups 2 Ways Ham and Egg Cups 2 Ways Bulletproof Latte 1 Low Carb Waffle BLT Salad Bowls BLT Salad Bowls Beef Burrito Bowl with Cauliflower Rice Almond Crusted Chicken Simple Pork Tenderloin Zucchini Noodle Bolognese Sweet Potato & Sausage Hash Lunch Keto Roasted Brussels Sprouts Caesar Salad Snack 2 Raw Nuts Raw Nuts Spinach & Goat Cheese Stuffed Mushrooms Spinach & Goat Cheese Stuffed Mushrooms Spinach & Goat Cheese Stuffed Mushrooms Raw Nuts Cinnamon Ginger Energy Balls Dinner Hemp Seed Crusted Trout Mixed Greens with Balsamic Vinaigrette Beef Burrito Bowl with Cauliflower Rice Almond Crusted Chicken Mushroom & Onion Saute Simple Pork Tenderloin Keto Roasted Brussels Sprouts Caesar Salad Zucchini Noodle Bolognese Pepper Nachos Paleo Sausage & Mushroom Stuffed Squash
2 Keto Dec items Fruits Vegetables Bread, Fish, Meat & Cheese 1 Apple 2 1/2 Avocado 1 3/4 Lemon 1 Lime Breakfast 3 cups Organic Coffee Seeds, Nuts & Spices 1 cup Almonds 3/4 tsp Black Pepper 1/4 cup Cashews 1 tbsp Chili Powder 2/3 tsp Cinnamon 1 tbsp Coriander 1 1/3 tbsps Cumin 1 tsp Dried Rosemary 1 tsp Dried Thyme 2 tbsps Fresh Rosemary 1 tsp Garlic Powder 1/4 tsp Ground Ginger 1/2 cup Hemp Seeds 1 1/3 tbsps Italian Seasoning 1 1/8 tbsps Oregano 1 tsp Paprika 1/2 cup Pumpkin Seeds 3/4 cup Raw Nuts 1/4 tsp Red Pepper Flakes 2 tbsps Sea Salt 1 Sea Salt & Black Pepper Frozen 1/2 cup Frozen Spinach 2 Acorn Squash 4 cups Arugula 3 cups Baby Spinach 5 cups Brussels Sprouts 5 cups Cauliflower Rice 2 stalks Celery 1 cup Cherry Tomatoes 1/4 cup Cilantro 1/4 cup Fresh Parsley 9 Garlic 3 cups Kale Leaves 1 lb Mini Peppers 8 cups Mixed Greens 4 cups Mushrooms 1/4 cup Parsley 1/2 cup Radishes 2 cups Red Onion 1 1/2 cups Shiitake Mushrooms 1 Sweet Potato 16 White Button Mushrooms 1 Yellow Onion 4 Zucchini Boxed & Canned Baking 1/2 cup Diced Tomatoes 2/3 cup Almond Flour 2 tbsps Arrowroot Powder 1/2 tsp Baking Powder 1/4 tsp Baking Soda 2 tsps Nutritional Yeast 3/4 cup Pitted Dates 1 tsp Vanilla Extract 3/4 cup Cheddar Cheese 1 1/2 ozs Cheddar Cheese 4 Chicken Breast 2 lbs Extra Lean Ground Beef 1 lb Extra Lean Ground Chicken 1/2 cup Goat Cheese 4 slices Organic Bacon 1 1/8 lbs Pork Sausage 2 lbs Pork Tenderloin 4 Rainbow Trout Fillet 24 slices Thin Sliced Ham Condiments & Oils Cold Other 1 tbsp Apple Cider Vinegar 2 1/3 tbsps Avocado Oil 1 tbsp Balsamic Vinegar 1/4 cup Black Olives 2 2/3 tbsps Coconut Oil 1/3 cup Dijon Mustard 1 cup Extra Virgin Olive Oil 2 tbsps Mct Oil 1 1/2 tsps Sweetener 2 tbsps Tamari 2 1/2 cups Tomato Sauce 1/4 cup Buttermilk 16 1/2 Egg 3 tbsps Unsalted Grassfed Butter 3/4 cup Water
3 Bulletproof Latte 1 3 ingredients 15 minutes 1 serving 1. Pour your brewed coffee or tea into a blender with the grassfed butter and MCT oil. Blend on high for seconds or until frothy. Pour into a mug, sprinkle with cinnamon and enjoy! If you can't do butter Use coconut oil or ghee. 1 cup Organic Coffee (Substitute with black tea if you don't drink coffee.) 1 tbsp Unsalted Grassfed Butter (Use ghee if you have intolerance to dairy.) 2 tsps Mct Oil (or use canned coconut milk or Brain Octane oil.) More Fuel Add 1 tablespoon MCT oil or Brain Octane per cup. Can be found at your local health food store. Start with 1 teaspoon and work your way to 1 tablespoon as it can cause stomach cramping. No Coffee Use your favourite tea instead. Alternative to basic butter coffee (Rocket Fuel Latte) Rocket Fuel Latte (Recipe by Leanne Vogel) 8 oz coffee or tea 1 TBSP MCT or brain octane oil 1 TBSP cacao butter 1 TBSP hemp hearts 1 TBSP grass fed collagen (2-4 drops stevia, optional) Throw all ingredients into blender EXCEPT COLLAGEN, blend high speed 1 minute. During last 10 seconds add collagen. Transfer to cup and enjoy.
4 Ham and Egg Cups 2 Ways 5 ingredients 30 minutes 12 servings 1. Preheat oven to 350F. 2. Spray muffin pan with cooking spray or wipe each cup with a little olive oil. 3. Lay 2 pieces of thin ham into each muffin in, creating a cup. 4. Add one tablespoon cheddar cheese into ham cup. Or omit if intolerant. 5. Crack one 1 egg into each muffin cup, on top of cheese. 6. Sprinkle each egg with a pinch of salt and pepper. 12 Egg 24 slices Thin Sliced Ham (like for a sandwich) 3/4 cup Cheddar Cheese (grated, or omit if paleo) 1 Sea Salt & Black Pepper (to taste) 1/4 cup Fresh Parsley (chopped for garnish.) 7. Bake 20 minutes or until egg is set to your liking. 8. Scrambled option: Spray muffin pan with cooking spray or wipe each cup with a little olive oil. 9. Lay 2 pieces of thin ham into each muffin in, creating a cup. 10. Add one tablespoon cheddar cheese into ham cup. Or omit if intolerant. 11. Crack eggs into a large bowl, wish together. 12. Pour whisked eggs into ham cups until all are filled. 13. Sprinkle each egg cup with a pinch of salt and pepper. 14. Bake 20 minutes or until egg is set to your liking. 15. Garnish with fresh parsley! Other topping: Garnish with fresh pepper and green onion. or stir into scrambled version and cook.
5 Low Carb Waffle 10 ingredients 20 minutes 3 servings 1. Heat waffle iron. 2. In a medium bowl using a hand mixer, whip the egg whites into peaks. 3. Combine the buttermilk, melted butter/oil, sweetener, vanilla, and egg yolks in a separate bowl. 4. In another bowl, combine the dry ingredients. Pour in the buttermilk mixture and stir till combined. Fold in the egg whites. 5. Use a 1/2-2/3 measuring cup to scoop mixture into waffle iron. When they are done, remove immediately, don't overcook. Serve with berry compote or sugar free syrup. 1 1/2 Egg (seperated) 1/4 cup Buttermilk (or non dairy milk soured with tsp vinegar or lemon juice) 2 2/3 tbsps Coconut Oil (or butter, melted) 1 1/2 tsps Sweetener ( 3 stevia drops or maple syrup) 1/2 tsp Vanilla Extract 2/3 cup Almond Flour 2 tbsps Arrowroot Powder 1/4 tsp Baking Soda 1/2 tsp Baking Powder 1/4 tsp Sea Salt
6 BLT Salad Bowls 7 ingredients 15 minutes 2 servings 1. Hard boil your eggs by placing them in a small pot and fill with enough cold water to cover them by 1-inch. Bring to a boil over medium-high heat. Once boiling, cover the pot and remove it from the heat. Let stand for 12 minutes then drain. Place eggs in a bowl of ice-cold water for 10 minutes. 2. While the eggs are cooling, cook your bacon in a pan over medium heat until crispy. Remove from pan and pat excess oil away with paper towel. Once cool, chop it up. 3. To assemble the salads: divide arugula between bowls and top with cherry tomatoes, avocado, chopped bacon and hard-boiled egg. Drizzle with olive oil and season with salt and pepper, to taste. Enjoy! 2 Egg 4 slices Organic Bacon 4 cups Arugula 1 cup Cherry Tomatoes (halved) 1/2 Avocado (sliced) 2 tbsps Extra Virgin Olive Oil Sea Salt & Black Pepper (to taste) Leftovers These salads make great meal prep and last for 3 to 4 days in the fridge. Add the avocado and olive oil before serving. Vegan Use smokey tempeh slices instead of bacon and omit the egg. More Carbs Serve with toast or quinoa.
7 Sweet Potato & Sausage Hash 6 ingredients 30 minutes 2 servings 1. Cook the sausage over medium heat, breaking it up into crumbles with the back of a spoon as it cooks. Once it is cooked, remove and set aside on a plate. 2. In the same skillet, add the diced sweet potato and cook over medium-high for 1 to 2 minutes or until brown on one side. Lower the heat to medium, stir and cook for 7 to 8 more minutes or until tender and cooked through. 3. Add the kale and the apple to the sweet potato with the cinnamon and cover with a lid. Cook over medium for 1 to 2 minutes, or until the kale is wilted. Then add the sausage back to the skillet and mix until warmed through. Add sea salt to taste. Divide into bowls and enjoy! 6 ozs Pork Sausage (casings removed) 1 Sweet Potato (medium, diced into cubes) 3 cups Kale Leaves (chopped) 1 Apple (medium, diced) 1/8 tsp Cinnamon 1/4 tsp Sea Salt Prep Ahead Cook the sweet potato in advance to save time. No Kale Use another hearty green such as dandelion or shaved brussels sprouts. No Pork Use turkey sausage, chicken sausage or ground meat instead. Vegans & Vegetarians Use lentils instead of sausage.
8 Raw Nuts 1 ingredient 1 minute 1 serving 1. Divide nuts into portion and enjoy. 1/4 cup Raw Nuts (almonds, cashew, macadamias, walnuts, pecans, hazelnuts)
9 Spinach & Goat Cheese Stuffed Mushrooms 7 ingredients 40 minutes 4 servings 1. Preheat oven to 375ºF (191ºC) and line a baking sheet with parchment paper. 2. Wipe the mushrooms with a damp paper towel to remove any dirt and snap the stems off. Set mushroom caps aside. 3. To the bowl of a food processor add the mushroom stems, goat cheese, oil, garlic, salt and pepper. Blend until smooth. 4. Squeeze any excess moisture from the thawed spinach and add it to the food processor. Blend again until combined. 5. Spoon about one tablespoon of the filling into each mushroom cap and arrange on prepared baking sheet. Bake for 25 to 28 minutes or until mushrooms are very tender. Serve immediately with a sprinkle of fresh ground pepper on top. Enjoy! 16 White Button Mushrooms (whole) 1/2 cup Goat Cheese (crumbled) 1 tbsp Extra Virgin Olive Oil 1 Garlic (clove, minced) 1/4 tsp Sea Salt 1/4 tsp Black Pepper 1/2 cup Frozen Spinach (thawed) Serving Size One serving is equal to four stuffed mushrooms. No Goat Cheese Use parmesan or cashew cheese instead. No White Button Mushrooms Use portobello mushrooms instead. Tipsy Mushrooms Cut a small slice off the bottom of each mushroom to create a flat surface so they don't fall over.
10 Cinnamon Ginger Energy Balls 7 ingredients 15 minutes 12 servings 1. Add the dates, almonds, cashews, cinnamon, ginger, vanilla and sea salt to a food processor and blend until well mixed and sticky. 2. Transfer to a medium-size mixing bowl. Form into even balls with your hands and store in the fridge or freezer until ready to enjoy. Serving Size One serving is equal to one ball. 3/4 cup Pitted Dates 1/2 cup Almonds (raw) 1/4 cup Cashews (raw) 1/2 tsp Cinnamon (ground) 1/4 tsp Ground Ginger 1/2 tsp Vanilla Extract 1/4 tsp Sea Salt Leftovers Store in an airtight container in the fridge up to one week. Store in the freezer for longer.
11 Hemp Seed Crusted Trout 7 ingredients 20 minutes 4 servings 1. Preheat the oven to 400 F (204 C) and line a baking sheet with parchment paper. 2. In a small mixing bowl combine the hemp seeds, Italian seasoning, nutritional yeast and salt. 3. Place the trout fillets on the prepared baking sheet and pat dry with a paper towel. Smear the Dijon mustard evenly on to the top of the fillets. 4. Spoon the hemp seed mixture on top of the mustard coating and press down with the back of the spoon to ensure the hemp seeds stick to the fish. Bake for about 9 minutes or until fish is cooked through and flakey. 5. Serve with fresh lemon wedges and season with additional salt if needed. Enjoy! 1/2 cup Hemp Seeds 1 1/3 tbsps Italian Seasoning 2 tsps Nutritional Yeast 1/2 tsp Sea Salt 4 Rainbow Trout Fillet 1/4 cup Dijon Mustard 1 Lemon (sliced into wedges) Trout Fillets One trout fillet is equal to 5.6 ounces or 160 grams. Likes it Crispy Turn the oven to broil for the last one to two minutes of cooking for an extra crispy coating. No Rainbow Trout Use salmon instead. Leftovers Store in the fridge up to two days. Serve it With A side of quinoa, rice or steamed vegetables.
12 Mixed Greens with Balsamic Vinaigrette 4 ingredients 5 minutes 4 servings 1. Combine the olive oil, balsamic vinegar and apple cider vinegar in a mixing bowl. Add the mixed greens and toss until well coated. 2. Divide into bowls or onto plates and enjoy! 2 tbsps Extra Virgin Olive Oil 1 tbsp Balsamic Vinegar 1 tbsp Apple Cider Vinegar 8 cups Mixed Greens On-the-Go Keep dressing in a separate container on the side. Add just before serving. No Mixed Greens Use spinach, kale or romaine instead. Storage Refrigerate in an airtight container up to 1 to 2 days, or up to 5 days if the dressing is stored separately.
13 Beef Burrito Bowl with Cauliflower Rice 11 ingredients 30 minutes 4 servings 1. In a large skillet heat half of the oil over medium. Add garlic and onions and cook for two minutes, or until onions become translucent. 2. Add ground beef to the skillet. With a wooden spoon or spatula, break the beef into small pieces as it cooks, stirring occasionally, until no longer pink. 3. When meat is cooked through, drain the grease. Place back over medium heat and add the cumin, coriander, oregano, half of the salt and lime juice to the pan. Stir to coat the beef with the spice and continue to cook for another minute until very fragrant. Transfer the meat to a dish and cover to keep warm. 4. Place the pan back over heat and add the remaining olive oil. Add the cauliflower rice and season with remaining sea salt. Cook the cauliflower rice, stirring occasionally, until cauliflower is warmed through and just tender. 5. Divide the cauliflower rice between bowls and top with seasoned beef and diced avocado. Enjoy! 2 tbsps Extra Virgin Olive Oil (divided) 4 Garlic (cloves, minced) 1 Yellow Onion (small, finely diced) 1 lb Extra Lean Ground Beef 1 tbsp Cumin (ground) 1 tbsp Coriander (ground) 1 tbsp Oregano (dried) 1 1/2 tsps Sea Salt (divided) 1 Lime (juiced) 4 cups Cauliflower Rice 2 Avocado (diced) Optional Toppings Chopped cilantro, green onion, extra lime juice, cheese, sour cream or Greek yogurt. Leftovers Store in an airtight container in the fridge up to 3 days.
14 Almond Crusted Chicken 5 ingredients 45 minutes 4 servings 1. Preheat oven to 375. Crack egg into a large dish, whisk it and set aside. 2. Grind almonds up in a blender or food processor so that they are smaller but not completely ground. Add thyme and rosemary to mixture and then pour mixture onto a plate. 3. Dip chicken (chicken should be thawed) one by one in the egg and then into the almond mixture. The egg should allow the almonds to stick to the chicken. 4 Chicken Breast 1 Egg 1/2 cup Almonds 1 tsp Dried Thyme 1 tsp Dried Rosemary 4. Then, place chicken into a baking dish (brush with olive oil) and bake for approximately 30 minutes or until chicken is no longer pink. Enjoy!
15 Mushroom & Onion Saute 4 ingredients 15 minutes 4 servings 1. Heat avocado oil in a large pan over medium heat. Add mushrooms and onions and stir occasionally until tender, about 20 minutes. Add tamari and enjoy! 2 tbsps Avocado Oil 4 cups Mushrooms (sliced) 2 cups Red Onion (sliced) 2 tbsps Tamari Leftovers Refrigerate in an airtight container up to 5 days. Reheat in a skillet before serving. No Avocado Oil Use olive oil, ghee, butter or coconut oil. No Tamari Use coconut aminos, soy sauce, Worcestershire or omit completely.
16 Simple Pork Tenderloin 5 ingredients 25 minutes 4 servings 1. Preheat oven to In a small bowl combine olive oil, rosemary, garlic and 1 teaspoon of the salt and mash to create paste. Rub the paste all over the tenderloin and set aside. 3. Heat a large skillet over medium-high heat. Swirl a bit of oil in the pan. 4. Place tenderloins in the pan and brown on all sides, 5-7 minutes. 5. Put tenderloins on the baking sheet. Roast for 8-10 minutes or until internal temperature reaches degrees. 1 tbsp Extra Virgin Olive Oil (plus more for the skillet) 2 tbsps Fresh Rosemary (or 2 teaspoons dried) 3 Garlic (cloves, minced) 2 tsps Sea Salt 2 lbs Pork Tenderloin 6. Remove from oven and let rest for 5-10 minutes before slicing.
17 Keto Roasted Brussels Sprouts Caesar Salad 8 ingredients 1 hour 4 servings 1. Preheat oven to 400ºF (204ºC). In a large bowl, toss brussels sprouts with a splash of your olive oil and season with sea salt and pepper. Toss well and place on baking sheet lined with parchment paper or foil. 2. Slice the top off of the head of garlic and peel away the skin so the cloves are showing. Drizzle with olive oil and wrap in foil. Place on the baking sheet with the brussels sprouts. Place in oven and bake for 30 minutes. At the 30 minute mark, remove the brussel sprouts and let the garlic cook for another 15 minutes. 3. Remove garlic from oven and let cool. When cool enough to handle, pinch the cloves out one-by-one into a food processor/blender. Add the remaining olive oil, lemon juice, mustard and season with a bit of salt and pepper. Blend until creamy. 4. Place the brussels sprouts, radish and ground chicken into the large mixing bowl and add desired amount of garlic dressing. Toss well. Place in bowl and garnish with seeds, sea salt and pepper. Enjoy! 5 cups Brussels Sprouts (halved) 1/2 cup Radishes (sliced) 1/2 cup Pumpkin Seeds 1/3 cup Extra Virgin Olive Oil 1 Garlic (whole head) 1/2 Lemon (juiced) 2 tbsps Dijon Mustard Sea Salt & Black Pepper
18 Zucchini Noodle Bolognese 4 ingredients 20 minutes 4 servings 1. Heat the olive oil in a non-stick skillet. Add the ground chicken, stirring to break it up as it cooks. After about 5 minutes, add the tomato sauce. Cover and let the sauce simmer for 10 minutes. 2. While the sauce is simmering, spiralize the zucchinis and divide between plates or containers. 1 tbsp Extra Virgin Olive Oil 1 lb Extra Lean Ground Chicken 2 1/2 cups Tomato Sauce 4 Zucchini (large) 3. Top the zucchini noodles with the bolognese and enjoy! Zucchini Noodles Can be enjoyed raw or sauteed. If sauteeing, we recommend doing so right before serving, as cooking the noodles will release more moisture. Leftovers Keeps well in the fridge for about 3 days. To reheat, add the noodles and sauce together in a pan and heat through. Vegetarian/Vegan Use lentils instead of ground chicken.
19 Pepper Nachos 14 ingredients 25 minutes 6 servings 1. In a small bowl, combine chili powder, cumin, garlic powder, paprika, salt, pepper, oregano and red pepper flakes. 2. In a large skillet over medium heat, brown ground beef until just cooked through, about 7 to 10 minutes, breaking up any clumps with the back of a wooden spoon. Add spice mixture and sauté until well combined. Remove from heat. 3. Preheat oven to 400F and line a large baking try with parchment paper or aluminum foil. Arrange mini peppers in a single layer, cut-side up but very close together. 4. Sprinkle with ground beef mixture and shredded cheese (make sure every mini pepper gets a little meat and cheese!). Bake 5 to 10 minutes, until cheese is melty. 5. Remove from oven and top with chopped tomatoes and any other desired toppings, like olives, cilantro, sour cream, guacamole etc. Serve immediately. 1 tbsp Chili Powder 1 tsp Cumin 1 tsp Garlic Powder 1 tsp Paprika 1/2 tsp Sea Salt 1/2 tsp Black Pepper 1/2 tsp Oregano 1/4 tsp Red Pepper Flakes (depending on how hot you like it) 1 lb Extra Lean Ground Beef 1 lb Mini Peppers (halved and deseeded) 1 1/2 ozs Cheddar Cheese (grated. Or whatever cheese you like, omit if paleo) 1/2 cup Diced Tomatoes (fresh) 1/4 cup Black Olives (sliced, opt) 1/4 cup Cilantro (chopped, opt)
20 Paleo Sausage & Mushroom Stuffed Squash 11 ingredients 1 hour 4 servings 1. Preheat the oven to 425ºF (218ºC). Drizzle the oil on the squash and place cut side down on a baking sheet lined with parchment paper. Bake for 20 to 30 minutes, or until tender when pierced with a fork. 2. While the squash bakes, add the cauliflower rice to a medium pot with the water and cook until soft. 3. In a pan, over medium heat, add the sausage and cook for 3 to 4 minutes, breaking it up as it cooks. Add the celery and cook for 2 to 3 minutes, then add the mushrooms and cook for 4 to 5 minutes. Add the spinach and stir until it has wilted and the sausage is completely cooked through. 4. Remove the pan from the heat and add the cauliflower rice to the pan along with the lemon juice and sea salt. Mix well. 5. Spoon the rice/sausage mixture into the baked squash and garnish with parsley (optional). Enjoy! 1 tsp Avocado Oil 2 Acorn Squash (halved and seeds removed) 1 cup Cauliflower Rice 3/4 cup Water 12 ozs Pork Sausage (casings removed) 2 stalks Celery (chopped) 1 1/2 cups Shiitake Mushrooms (chopped) 3 cups Baby Spinach 1/4 Lemon (juiced) 1/4 tsp Sea Salt 1/4 cup Parsley (optional, finely chopped) No Pork Sausage Use chicken sausage or beef sausage instead. Vegan and Vegetarian Use cooked lentils instead of sausage. Meal Prep Cook the squash and the rice ahead of time and warm through before serving. Leftovers Keeps well in the fridge up to three days.
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7-Day Sample Meal Plan Day One Breakfast: Green Smoothie Lunch: Walnut and Apple Spinach Salad Dinner: Almond crusted baked chicken Side Salad Snacks of your choice Day Two Breakfast: Green Smoothie Lunch:
QUICK & EASY PALEO RECIPES FOR EVERY OCCASION Breakfast Chipotle Scrambled Eggs 4 eggs 4 tomatoes, chopped 2 cloves of minced garlic 1 chopped small white onion 1 pitted and chopped green bell pepper 2
Classic Menu-Mailer Shopping List Six Servings MENU: Day 1: Grilled Ginger and Garlic Chicken, serve sauteed zucchini and baked russet potatoes Day 2: Grilled Skirt Steak with Melted Cherry Tomatoes, add
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Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Shopping List WEEK 09 2016 paleoplan.com Prep List WEEK 09 Here is a prep list
DISCOVER THE RECIPE BOOK TruHealth Signature Shake Blue Coconut Smoothie ½ -1 cup fruit of your choice 2 cups kale leaves or baby spinach 1 cup water, coconut water or almond milk 6 ice cubes ½ tbsp healthy