Smoked Salmon Omelet. Week 4 Meals DAY 1. Serves 1 Prep time: 5 minutes Cook time: 5 minutes

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1 Week 4 Meals DAY 1 Smoked Salmon Omelet Prep time: 5 minutes Cook time: 5 minutes 3 eggs 1 tablespoon chopped dill 1 tablespoon olive oil 2 tablespoons coconut oil 4 ounces smoked salmon Whisk the eggs and coconut milk in a bowl, add the fresh dill and season to taste with sea salt and freshly ground black pepper. Heat a non-stick skillet over a medium heat, add the oil, and pour the egg mixture into the skillet. Use a spatula to stir the omelet gently while it cooks, allowing uncooked parts to run underneath. When the omelet is set, add the smoked salmon, and then fold the omelet in half. Cover and cook for an additional minute, then serve. 3.1g Carbs 43.3g Fat 45g Protein Calories 3.1g Carbs 43.3g Fat 45g Protein Calories Fats: 67%; Protein: 31%; Carbs: 2 %

2 Chicken and Mushrooms with Cream Sauce Prep time: 10 minutes Cook time: 15 minutes 1 tablespoon olive oil 1/2 cup chopped chicken breast 1/4 cup chopped onion 1/4 cup sliced mushrooms 1/4 cup coconut milk 1/2 cup chicken broth 1 teaspoon chopped parsley In a medium saucepan, heat the olive oil over medium heat. Add the chopped chicken and chopped onions, stirring constantly for ~3 minutes. Add the sliced mushrooms and continue to saute for an additional 5 minutes, or until mushrooms are browned and onions are softened. Add the coconut milk to the skillet. Next, add the chicken broth and continue cook until thickened, stirring constantly. Adjust seasoning according to taste with salt and pepper. Sprinkle with parsley before serving. 6.7g Carbs 30.9g Fat 25.1g Protein Calories 6.7g Carbs 30.9g Fat 25.1g Protein Calories Fats: 69%; Protein: 25%; Carbs: 6%

3 Mama s Meatloaf and Mashed Cauliflower Serves 2 Prep time: 10 minutes Cook time: 60 minutes 1 tablespoon olive oil 1/2 pound grass fed beef 1/4 cup chopped onions 1/2 cup ground almonds 1 egg 2 tablespoons tomato paste 1 clove garlic, minced 1 teaspoon chopped parsley 1/2 cup chopped cauliflower Preheat oven to 350 F. In a bowl, combine ingredients, reserving 1 teaspoon olive oil, and mix until incorporated. Spray a small glass baking dish with cooking spray and add the meat mixture, forming into a loaf. Cover the pan with foil and bake in the oven for ~1 hour, or until cooked through and until the meat is no longer pink in the middle. While the meatloaf is cooking, steam the cauliflower, mash with 1 teaspoon olive oil and season with salt and pepper. Serve the meatloaf with the cauliflower. 12.3g Carbs 34.2g Fat 29.6g Protein Calories 12.3g Carbs 34.2g Fat 29.6g Protein Calories Fats: 65%; Protein: 25%; Carbs: 10 %

4 DAY 2 Savory Sausage Breakfast Cups Serves 2 Prep time: 15 minutes Cook time: 20 minutes 2 turkey sausage breakfast links 1/2 cup sliced green peppers 1 cup grated carrots 1/4 cup chopped scallions 1 cup sliced mushrooms 5 eggs 1/4 cup grated cheddar cheese Preheat oven to 350 F. Spray a 6-cup nonstick muffin pan with Olive Oil cooking spray (or line with paper baking liners). Over medium-high heat, cook the sausage, peppers, carrots, and scallions ~5 minutes, or until sausage is cooked through. Remove from heat and transfer the mixture into a bowl, and set aside to cool slightly. Stir in the eggs and mushrooms. Divide the mixture evenly among 4 prepared muffin cups. Sprinkle the tops with cheese. Bake for 20 minutes or until the egg is set. 27.1g Carbs 67.7g Fat 71.4g Protein Calories 13.6g Carbs 33.9g Fat 35.7g Protein Calories Fats: 61%; Protein: 28%; Carbs: 11%

5 Lemon Pepper Salmon with Asparagus Prep time: 15 minutes Cook time: 15 minutes 12 asparagus spears 1 6-ounce salmon filet 1 tablespoon olive oil 1 tablespoon butter 1 teaspoon chopped garlic 2 tablespoons chopped parsley 1/2 tablespoon white wine 1 tablespoon lemon juice Wash asparagus and trim ~1" off ends. Pre-heat oven to F ( C). Place salmon on broil pan and season with pepper, to taste. Then place the asparagus stalks on top. Season with additional salt and pepper, if desired. In a small non-stick skillet, heat olive oil over medium-high heat, and add butter and garlic. Saute just until butter is melted. Remove from heat, add parsley, wine and lemon juice. Drizzle the garlic butter over the top of the asparagus. Place in oven for ~7-10 minutes, or until salmon begins to flake. 11.9g Carbs 36.4g Fat 38.9g Protein Calories 11.9g Carbs 36.4g Fat 38.9g Protein Calories Fats: 62%; Protein: 29%; Carbs: 9%

6 DAY 3 Egg Strata with Brussels Sprouts and Mushrooms Serves 2 Prep time: 10 minutes Cook time: 10 minutes 1 tablespoon butter 1 tablespoon chopped shallots 1 clove garlic, minced 1 cup sliced mushrooms 1 cup sliced Brussels sprouts 4 eggs 1 teaspoon heavy cream 1/2 tablespoon grated Swiss cheese 1/4 cup ground almonds Preheat the oven to 425 degrees. Heat half of the butter in a small skillet over medium-high heat. Add the garlic and shallot, and saut for a minute. Next, add the mushrooms, sprouts, and a good sprinkle of sea salt and saut, stirring a bit, for about 4 minutes. The mushrooms and sprouts should be soft and will have released a bit of their water. Place the remaining butter in a small 6 inch ramekin or baking dish, and set in the oven until the butter is melted and bubbly. Remove from the oven. Swirl the melted butter in the ramekin. Crack the eggs and add to the butter. Drizzle in the cream, and then scatter all of the sauteed vegetables. Top off with a pinch of sea salt and a twist or two of pepper. Place in the oven and bake for 5 minutes. Working quickly, pull the ramekin, and add the cheese and ground almonds to the top. Return to the oven and cook for 1 2 minutes more, or until the whites are just set. Keep in mind that the eggs will continue to cook a bit once out of the oven. Pull, and set aside to cool for a minute or two, and serve. 23.9g Carbs 55.6g Fat 46.8g Protein Calories 12g Carbs 27.8g Fat 23.4g Protein Calories Fats: 64%; Protein: 24%; Carbs: 12 %

7 Creamy Chicken Butternut Squash Soup Prep time:15 minutes Cook time: 20 minutes 1 teaspoon olive oil 1 tablespoon chopped shallots 1 clove garlic, minced 1 teaspoon chopped rosemary 1/4 cup cubed butternut squash 3 chicken thighs 1 cup chicken stock 2 tablespoons coconut milk Heat the olive oil in a small saucepan over medium heat. Add the shallots and garlic and cook until soft. Add the rosemary and squash and saut for 5 minutes. Add the chicken thighs and stock and simmer for 20 minutes. Remove chicken thighs, pull meat from the bones and set aside. Puree the soup and add the chicken back to the pot. Stir in the coconut milk, season with salt and pepper and serve. 16.2g Carbs 39.3g Fat 37g Protein 569 Calories 16.2g Carbs 39.3g Fat 37g Protein 569 Calories Fats: 62%; Protein: 26%; Carbs: 11%

8 DAY 4 Spinach, Cucumber, Salmon Salad Prep time: 5 minutes Cook time: 5 minutes 4 ounces canned salmon Juice of half a lemon 1 1/2 tablespoons olive oil 1 cup cucumber slices 2 tablespoons chopped onion 1/4 cup chopped tomatoes 1/4 avocado 1/2 tablespoon fresh chopped dill 1 hard boiled egg, chopped 2 cups baby spinach Drain the liquid from the canned salmon, place it in a bowl and mash well with a fork. Add the lemon juice and oil and mix well. Add the cucumbers, onion, tomato, hard boiled eggs and avocado, mix again. Season with dill, salt and pepper. To serve, top spinach with the cold salad. 15.9g Carbs 37.8g Fat 31.6g Protein Calories 15.9g Carbs 37.8g Fat 31.6g Protein Calories Fats: 64%; Protein: 24%; Carbs: 12%

9 Memphis Style Baked Ribs Prep time: 5 minutes Cook time: 185 minutes 6 ounces pork spareribs 1 teaspoon black pepper 1 tablespoon paprika 1/4 teaspoon cayenne pepper 1/4 tablespoon onion powder 1 teaspoon salt 1 teaspoon garlic powder Preheat your oven to 250 F. Combine the seasonings for the dry rub in a small bowl. Pat the ribs dry and rub them with the seasoning, spreading evenly. Let sit until the rub appears moist. Place on a foil lined baking sheet to roast for ~3 hours, turning them occasionally. 9.2g Carbs 40.9g Fat 28.3g Protein Calories 9.2g Carbs 40.9g Fat 28.3g Protein Calories Fats: 71%; Protein: 22%; Carbs: 7%

10 Grain Free Mac and Cheese Prep time: 10 minutes Cook time: 10 minutes 1/2 spaghetti squash 1/4 teaspoon turmeric 2 tablespoons nutritional yeast 1/2 tablespoon butter, melted 1/4 teaspoon cornstarch 2 tablespoons almond butter 1/2 tablespoon grated cheddar cheese Cut the squash in half and remove the seeds and scoop the inside into a microwave safe bowl with a tablespoon of water. Cover and cook for 3-4 minutes, until tender. While the squash is cooking, combine the rest of the ingredients in a blender and blend until smooth. Toss the sauce with the hot squash and serve. 15.1g Carbs 34.5g Fat 15.3g Protein Calories 15.1g Carbs 34.5g Fat 15.3g Protein Calories Fats: 72%; Protein: 14%; Carbs: 14%

11 DAY 5 Eggs with Crispy Zucchini Hash Browns Prep time: 5 minutes Cook time: 10 minutes 4 eggs 1 cup sliced zucchini 1 teaspoon garlic powder 1 teaspoon onion powder 1 tablespoon olive oil For Hash Browns: Heat oil in skillet. Mix together zucchini, 2 slightly beaten eggs, salt, pepper, garlic powder and onion powder. Drop by spoonfuls into the hot skillet. After browning on one side flip and brown the other side. For Eggs: prepare 2 eggs according to your preference. Serve with hash browns. 11g Carbs 39.2g Fat 34.5g Protein Calories 11g Carbs 39.2g Fat 34.5g Protein Calories Fats: 66%; Protein: 26%; Carbs: 8%

12 Homemade Eggplant Lasagne Prep time: 15 minutes Cook time: 30 minutes 1/4 eggplant, sliced into 1/4 inch slices 4 ounces ground beef 1 clove garlic, minced 2 teaspoons ground oregano 1 teaspoon basil leaves 1/4 cup crushed tomatoes 2 slices mozzarella cheese 1 tablespoon olive oil Preheat oven to 350 degrees F.Heat a medium skillet over medium heat. Add the ground beef and garlic and cook until beef is no longer pink in the center. Add the oregano, basil, and tomatoes. Stir until well combined. In a small casserole dish, layer the eggplant slices with the cheese and the beef mixture, ending with a slice of cheese. Drizzle with the olive oil and cover with foil. Bake for 20 minutes, uncover and bake for 10 more minutes until the cheese is browned and bubbly. 17.4g Carbs 39.5g Fat 35g Protein Calories 17.4g Carbs 39.5g Fat 35g Protein Calories Fats: 63%; Protein: 25%; Carbs: 12%

13 Almond Parmesan Crusted Pork Chops and Asparagus Prep time: 20 minutes Cook time: 20 minutes 2 tablespoons grated Parmesan cheese 2 tablespoons ground almonds 1 tablespoon olive oil 2 teaspoons Dijon mustard 1/4 teaspoon thyme leaves 1/4 teaspoon ground oregano 1/4 teaspoon ground basil leaves 1 4-ounce pork chop 8 asparagus spears Preheat oven to 400 F (200 C). Line baking sheet with parchment and set aside. In a small shallow dish, combine Parmesan cheese and ground almonds, mix well to incorporate. In a separate small bowl, whisk together mustard, oil, and remaining herbs and seasonings. Then, brush both sides of the chops with the mustard mixture. Press both sides of each pork chop into the grated parmesan mixture, and place on the prepared baking sheet. Lay the asparagus spears around the pork chop. Bake ~15-20 minutes, until pork is lightly browned and cooked through and asparagus is tender. 9g Carbs 39.9g Fat 37.6g Protein Calories 9g Carbs 39.9g Fat 37.6g Protein Calories Fats: 66%; Protein: 28%; Carbs: 6%

14 DAY 6 Bacon Wrapped Sausage Links and Scrambled Eggs Prep time: 5 minutes Cook time: 30 minutes 2 slices bacon 1 breakfast sausage link 1 tablespoon Dijon mustard 2 eggs, beaten Preheat oven to 375 degrees F. Heat a nonstick skillet over medium heat. Add the bacon strips and cook for 1 minute. Do not cook until crisp. Remove from pan, leaving the fat, and allow to cool. Spread the mustard on the sausage and wrap the partially cooked bacon strips around it. Lay on a baking sheet and bake for 20 minutes, until cooked through. While the sausage is cooking, heat the bacon grease and add the eggs. Scramble until done and serve with the sausages. 9g Carbs 34.9g Fat 28.9g Protein Calories 9g Carbs 34.9g Fat 28.9g Protein Calories Fats: 67%; Protein: 25%; Carbs: 8%

15 Almond Crusted Shrimp Cakes with Baby Spinach Prep time: 10 minutes Cook time: 10 minutes 4 ounces raw shrimp 2 tablespoons Paleo mayonnaise 2 tablespoons ground almonds 1 egg 1 teaspoon horseradish 1 teaspoon chopped dill 1 teaspoon chopped chives 1/4 teaspoon paprika 1 tablespoon coconut oil 1 cup baby spinach 1 tablespoon lemon juice In a large bowl, add all ingredients except for the oil. Mix together until well-incorporated and form into 2 patties. Refrigerate ~30 minutes, or until patties are firm. In a large nonstick skillet, heat the oil over medium-high heat. Add 4 patties to the skillet, cooking~3-4 minutes per side. Remove patties from the skillet, set aside, and then cook the remaining patties. Serve the patties on top of the spinach and drizzle with lemon juice. 14.3g Carbs 36.8g Fat 33.8g Protein Calories 14.3g Carbs 36.8g Fat 33.8g Protein Calories Fats: 63%; Protein: 26%; Carbs: 11%

16 Simple Salsa Verde Chicken Prep time: 10 minutes Cook time: 20 minutes 1 chicken breast 1/4 cup prepared salsa verde 1/2 teaspoon ground cumin 1 teaspoon garlic powder 1/2 avocado 1 teaspoon lime juice 1/2 tablespoon olive oil Preheat oven to 375. Coat a 9 x 13 inch baking dish with olive oil cooking spray. Place chicken breast in baking dish, and season with cumin and garlic powder. Pour salsa on top and bake in the oven for ~25-30 minutes, or until chicken is cooked through. In the meantime, add the diced avocado and lime juice to a small bowl and mash with a fork to desired consistency. Once chicken is done, remove from the oven. Top with mashed avocado to serve. 15.9g Carbs 29g Fat 56.2g Protein Calories 15.9g Carbs 29g Fat 56.2g Protein Calories Fats: 48%; Protein: 41%; Carbs: 12%

17 Grilled Cheesy Zucchini Prep time: 10 minutes Cook time: 10 minutes 1/2 cup sliced zucchini 1/4 cup chicken broth 1 tablespoon grated cheddar cheese 1 tablespoon grated Parmesan cheese Preheat broiler. Add chicken broth and seasonings to a large saucepan, and bring to a boil over medium-high heat. Add zucchini slices, cover and boil ~3-5 minutes, just until tender-crisp. Drain zucchini, lay out half of the slices in the bottom of a 9-in baking dish. Sprinkle with half of each type of cheese. Then layer the remaining zucchini and cheeses accordingly. Place in broiler for ~1-2 minutes, until cheese is melted and bubbly. Watch carefully so as not to burn. 3g Carbs 20.4g Fat 17.6g Protein Calories 3g Carbs 20.4g Fat 17.6g Protein Calories Fats: 69%; Protein: 26%; Carbs: 5%

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