Week Plan Recipes Week of September 10 - September 16

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1 Week Plan Recipes Week of September 10 - September 16 Omelet Muffins Total Time: 30 minutes Cook Time: 30 minutes Calories 325 Carbohydrate 7g Protein 26g Fat 21g 8 large egg(s) 1/ 8 cup(s) water 1/ 2 pound(s) chicken, ham, or sausage cooked and cut or crumbled into small pieces 1 medium bell pepper(s), red diced 1/ 4 pound(s) asparagus diced (or broccoli) 1/ 2 medium onion(s), yellow diced 1/ 4 teaspoon(s) sea salt 1/ 8 teaspoon(s) black pepper freshly ground 1 package(s) paper muffin liners or coconut oil Preheat oven to 350 F. Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1 inch of water, so they do not scorch while baking. Beat the eggs in a medium bowl and add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add. Pour mixture into the muffin cups. Bake for minutes. Page 1 of 23

2 Italian Tuna Salad Total Time: 20 minutes Cook Time: 20 minutes Calories 431 Carbohydrate 7.7g Protein 24.9g Fat 34.6g 1/ 2 cup(s) olive oil 2 medium lemon(s), juiced plus zest 1 teaspoon(s) mustard, dijon 1 medium garlic clove(s) minced 2 head(s) lettuce, romaine heart(s) chopped 2 medium roasted red pepper(s) chopped 1/ 2 cup(s) artichoke hearts chopped 1/ 2 pound(s) asparagus cooked and chopped 1/ 2 cup(s) olive(s), kalamata pitted 4 medium pepperoncinis 3 can(s) tuna (6 oz) drained and flaked 1/ 8 teaspoon(s) sea salt to taste 1/ 8 teaspoon(s) black pepper to taste In a large bowl, whisk the olive oil, lemon juice, zest, mustard, and garlic. When well combined, add the remaining ingredients and toss to coat well. Season with salt and pepper to taste before serving. Page 2 of 23

3 Paleo Trail Mix Servings 8 Total Time: 10 minutes Cook Time: 10 minutes Calories 360 Carbohydrate 32g Protein 12g Fat 24g 1 cup(s) almonds whole 1/ 2 cup(s) cashews, raw whole 1/ 2 cup(s) pumpkin seeds, raw 1/ 2 cup(s) sunflower seeds, raw 1/ 2 cup(s) raisins (golden raisins suggested) 1/ 2 cup(s) currants, dried 1/ 2 cup(s) blueberries, dried Combine all ingredients and store in an air tight container. No cooking or baking necessary. Page 3 of 23

4 Hearty Hungarian Goulash Total Time: 5 hours Cook Time: 5 hours Calories 560 Carbohydrate 28g Protein 45g Fat 31g 2 pound(s) beef - stew meat suggest chuck roast, cubed 4 medium carrot(s) cut into large chunks 1 can(s) tomatoes, diced (8 oz) 1 medium onion(s), green chopped 2 tablespoon(s) paprika 1 tablespoon(s) cumin 1 tablespoon(s) mustard, dijon 6 medium garlic clove(s) minced 2 teaspoon(s) cinnamon 2 cup(s) broth preferably bone broth 1/ 8 teaspoon(s) sea salt to taste 1/ 8 teaspoon(s) black pepper to taste 2 tablespoon(s) coconut oil to brown meat Coat large pan with enough coconut oil to line the bottom. Brown cubes of chuck steak over high heat in batches, about 2 minutes a side. Chop carrots and onion. Add carrots, onion and tomatoes to slow cooker. Add meat, seasonings, garlic, mustard and bone broth to slow cooker. Stir to combine. Cook on high for 4-6 hours, or low 8-10 hours. Page 4 of 23

5 Baked Sweet Potatoes Total Time: 60 minutes Cook Time: 60 minutes Calories 113 Carbohydrate 26g Protein 3g 2 medium sweet potato(es) 1 package(s) aluminum foil (optional) Preheat oven to 425 F. Quarter sweet potatoes and wrap in a large sheet of aluminum foil (or place in a ceramic baking dish with a lid). Place in a middle rack in the oven, and bake for minutes, or until tender when pierced with a fork. NOTE: Be careful of the steam build up when unwrapping the aluminum foil! Refrigerate leftovers for easy snacks and meals. Page 5 of 23

6 Lamb with Sweet Red Peppers Total Time: 60 minutes Cook Time: 60 minutes Calories 404 Carbohydrate 12g Protein 23g Fat 30g 1 pound(s) lamb, leg (boneless) cut into 1 inch pieces 1/ 4 teaspoon(s) sea salt 1/ 2 teaspoon(s) black pepper freshly ground 3 tablespoon(s) coconut oil 2 medium garlic clove(s) minced 2 cup(s) water, boiling 4 large bell pepper(s), red sliced into rings 3 tablespoon(s) parsley, fresh chopped 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. Page 6 of 23

7 Eggs with Avocado and Salsa Servings 2 Total Time: 10 minutes Cook Time: 10 minutes Calories 415 Carbohydrate 13g Protein 21g Fat 32g 4 large egg(s) 1/ 2 medium avocado(s) sliced 1/ 2 cup(s) almonds sliced or slivered 4 tablespoon(s) salsa Heat non-stick skillet over medium-high heat. Beat eggs in a small bowl, and pour into skillet. Cook for 1 minute and turn heat to medium-low. Finish cooking (about 2-4 minutes longer). Top with almonds, avocado and salsa. Season with freshly ground black pepper and sea salt, if desired. Page 7 of 23

8 Pork Tenderloin with Blueberry Sauce Total Time: 45 minutes Cook Time: 45 minutes Calories 269 Carbohydrate 16g Protein 32g Fat 9g 11/ 4 pound(s) pork tenderloin 2 teaspoon(s) Mrs. Dash Chicken Grilling Blend seasoning 1/ 2 teaspoon(s) sea salt (optional) 1/ 2 teaspoon(s) black pepper freshly ground 3/ 4 pound(s) green beans, fresh trimmed 1 tablespoon(s) olive oil divided 1 small onion(s) finely diced 11/ 2 cup(s) blueberries, frozen thawed 1/ 4 cup(s) apple cider vinegar 1 teaspoon(s) honey, raw 1/ 2 teaspoon(s) thyme, dried Heat oven to 400 F. Rub pork with Mrs. Dash seasoning and 1/4 teaspoon each sea salt (optional) and black pepper. Place in a roasting pan and roast for 25 minutes (or until internal temperature reaches 155 F). When about 10 minutes of cooking time remains, remove pan from oven and spread green beans around pork. Working quickly, drizzle green beans with 1/2 tablespoon olive oil. Stir and return pan to oven. Heat remaining 1/2 tablespoon olive oil in a small saucepan over medium-high heat. Add onion, and cook for about 5 minutes. Add blueberries, vinegar, honey, thyme, remaining sea salt (optional) and black pepper. Continue to cook for an additional 5 minutes, or until thickened. Page 8 of 23

9 Serve pork alongside green beans with sauce drizzled on top. Page 9 of 23

10 Ginger Turmeric Smoothie Servings 2 Total Time: 5 minutes Cook Time: 5 minutes Calories 349 Carbohydrate 32.2g Protein 3.2g Fat 24.4g 1 medium banana(s) 1 cup(s) pineapple diced 1 teaspoon(s) ginger, fresh grated 1/ 2 teaspoon(s) turmeric 1 medium lemon(s), juiced 1 teaspoon(s) honey, raw 1 cup(s) coconut milk, full fat 1 cup(s) ice omit if using frozen fruit Put all of the ingredients in a blender and blend until smooth. Drink immediately. Page 10 of 23

11 Shrimp Cakes Total Time: 20 minutes Cook Time: 20 minutes Calories 335 Carbohydrate 10g Protein 28g Fat 21g 1 pound(s) shrimp peeled and de-veined 1 medium bell pepper(s), red finely chopped 1 medium garlic clove(s) minced 2 medium onion(s), green thinly sliced 1 tablespoon(s) lime juice freshly squeezed 1 tablespoon(s) honey, raw 1/ 2 teaspoon(s) sea salt (optional) 1/ 4 teaspoon(s) chipotle, ground 1 large egg(s) 1/ 2 cup(s) cilantro, fresh finely chopped 1/ 2 cup(s) almond flour 3 tablespoon(s) coconut oil for sauteing Place shrimp in food processor, pulse until finely chopped. In a large bowl, combine chopped shrimp, bell pepper, garlic, scallions, lime juice, honey, sea salt (optional), chipotle, egg and cilantro. Form mixture into 1/2 inch thick patties, dip each in almond flour, coating thoroughly. In a large skillet, over medium heat, warm 1 tablespoon oil. Add 4 patties to the skillet and cook about 5 minutes per side, until browned; remove and place on paper towel lined plate. Repeat with remaining cakes. Page 11 of 23

12 Spicy Sesame Almond Zucchini Noodles Total Time: 20 minutes Cook Time: 20 minutes Calories 438 Carbohydrate 18g Protein 8g Fat 39g The Salad 2 medium zucchini ends cut off 1/ 2 cup(s) cabbage-shredded 2 small carrot(s) shredded 1 cup(s) cilantro, fresh chopped The Dressing 1/ 2 cup(s) almond butter at room temperature 1/ 3 cup(s) sesame oil, toasted 1 tablespoon(s) molasses 2 tablespoon(s) lime juice 1 teaspoon(s) ginger, fresh grated 1/ 2 teaspoon(s) red pepper flakes Using the 3mm blade of spiralizer, slice zucchini into a large bowl. Add cabbage and carrots. Set aside. Combine ingredients for dressing. Stir until smooth and thick. Pour dressing over zucchini. Stir to coat. Garnish with cilantro. Refrigerate until ready to serve. Page 12 of 23

13 PRINT: Week Plan Recipes - Paleo Plan Myra s Chopped Mushrooms, Eggs and Onion Total Time: 30 minutes Calories 348 Cook Time: 30 minutes Carbohydrate 4g Protein 12g Fat 33g 8 slice(s) bacon (save drippings) 8 large egg(s) hard-boiled, peeled and finely chopped 1 medium onion(s) finely diced 10 medium mushroom(s), white button finely chopped 1/ teaspoon(s) black pepper freshly ground, to taste 4 Cook bacon fully and remove from pan. Reserve a light coating of bacon fat in the pan. Crumble bacon pieces when cool and set aside. Meanwhile, hard-boil the eggs. Cool cooked eggs in water and shell immediately. Chop into bite-size pieces. Over medium-high heat, Sauté the onion in the remaining bacon drippings until translucent and golden brown. Add the mushrooms and sauté another 5-6 minutes, stirring frequently, until softened. Mix saute, eggs, and bacon together, and season with black pepper. Serve warm or cold. Page 13 of 23

14 Slow Cooker Maple Bacon Chicken Legs Total Time: 8 hours Cook Time: 8 hours Calories 565 Carbohydrate 14.6g Protein 71.0g Fat 22.8g 2 slice(s) bacon chopped 2 pound(s) chicken legs or thighs or combination 1/ 4 cup(s) maple syrup 1 medium orange(s) zest and juice 1 tablespoon(s) apple cider vinegar 3 tablespoon(s) coconut aminos 2 teaspoon(s) ginger, fresh grated 2 medium garlic clove(s) In a large skillet, cook the bacon until crisp. Remove from pan with a slotted spoon. Add the chicken to the skillet in an even layer and cook until well browned, cooking in batches if necessary. Put the remaining ingredients in your slow cooker pot and mix well. Add the chicken and toss to coat. Cover and cook the chicken on low for 7-8 hours. When done, top with the reserved bacon and serve with your favorite sides. Page 14 of 23

15 Curry Roasted Cauliflower and Arugula Salad Total Time: 30 minutes Cook Time: 30 minutes Calories 250 Carbohydrate 20.5g Protein 4.6g Fat 18.8g 1/ 2 head(s) cauliflower cut into florets, about 3 cups for 4 servings 2 tablespoon(s) coconut oil melted 2 teaspoon(s) curry powder 4 cup(s) arugula, baby 1/ 2 cup(s) peas fresh or frozen (thawed) 1 tablespoon(s) lemon juice 1/ 4 cup(s) raisins 1/ 8 teaspoon(s) sea salt to taste 1/ 8 teaspoon(s) black pepper to taste Preheat oven to 400F. Toss the cauliflower with the coconut oil and curry powder. Lay on a parchment lined baking sheet and roast until tender, about minutes. When done, transfer to a large bowl and add the arugula, peas, lemon juice, and raisins. Season with salt and pepper and serve warm at room temperature. Page 15 of 23

16 Kale Chips Servings 2 Total Time: 20 minutes Cook Time: 20 minutes Calories 145 Carbohydrate 7g Protein 2g Fat 13g 1 bunch(es) kale 1 teaspoon(s) olive oil 1/ 4 teaspoon(s) sea salt (optional) Preheat oven to 350 F. Wash kale and remove tough stems. Cut kale into 2-3 inch sections and place on baking sheet. Drizzle with olive oil and sprinkle with sea salt, if desired. Toss kale to fully coat with oil. Bake for minutes, or until kale is crispy. Serve hot. Page 16 of 23

17 Asian-Style Cabbage Wraps Servings 2 Total Time: 65 minutes Cook Time: 65 minutes Calories 371 Carbohydrate 14.5g Protein 51.6g Fat 12.5g For Stuffing 14 large cabbage leaves 1/ 2 pound(s) turkey, ground 1 cup(s) water chestnuts chopped 2 medium onion(s), green thinly sliced 2 medium carrot(s) shredded 1 tablespoon(s) olive oil for brushing For Sauce 3 tablespoon(s) coconut aminos 2 tablespoon(s) sesame oil 1/ 3 cup(s) cilantro, fresh chopped 1 medium garlic clove(s) minced 1 tablespoon(s) ginger, fresh peeled and grated In a medium pan, begin to brown ground turkey. While turkey cooks, bring a large pot of water to boil and place cabbage leaves in water to tenderize, for about 5 minutes. Remove from pot and set aside on paper towel. Once turkey is browned, pour into a mixing bowl. Add carrots, onion, and water chestnuts. Mix. Page 17 of 23

18 In a separate small bowl, whisk together sauce ingredients. Pour over vegetable and turkey mixture. Stir to coat. Preheat oven to 350. Line a 9 13 baking pan with 6 cabbage leaves. Place 1/3 cup filling in the center of cabbage leaves. Fold in the sides and roll up from the bottom. Place in pan seam side-down. Brush cabbage with olive oil. Bake minutes. Cabbage rolls should be lightly browned on top. Page 18 of 23

19 Chorizo Rice with Fried Egg Servings 2 Total Time: 25 minutes Cook Time: 25 minutes Calories 609 Carbohydrate 13g Protein 51g Fat 41g 1 pound(s) chorizo, ground 1/ 2 head(s) cauliflower cut into florets 1/ 4 medium onion(s), yellow diced 1 medium garlic clove(s) peeled and minced 1/ 2 small bell pepper(s) diced 1/ 4 cup(s) cilantro, fresh chopped 2 medium onion(s), green diced (optional for garnish) 2 large egg(s) 2 tablespoon(s) lard 1/ 4 teaspoon(s) sea salt 1/ 4 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. 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 Page 19 of 23

20 doneness. Pile chorizo mixture onto a plate, and top with a fried egg. Garnish with cilantro and optional green onions. Enjoy! Page 20 of 23

21 Mango and Calamari Ceviche Total Time: 2 hours Cook Time: 25 minutes Passive Time: 2 hours Calories 140 Carbohydrate 17g Protein 14.1g Fat 1.5g 12 ounce(s) calamari cleaned, (substitute with scallops or shrimp if you don't like squid) 1/ 2 cup(s) lime juice 1/ 2 cup(s) orange juice 1 teaspoon(s) lime zest 1/ 4 teaspoon(s) curry powder 1 medium mango(s) peeled and cut into cubes 1/ 2 small onion(s), red finely chopped 1 medium garlic clove(s) minced 1 medium jalapeno pepper(s) seeded and minced 1/ 2 medium bell pepper(s) finely chopped 1/ 4 cup(s) cilantro, fresh chopped 1 teaspoon(s) sea salt 1 teaspoon(s) black pepper freshly ground Bring a large pot of water to a boil (do not add salt). While waiting for the water to boil, fill a large bowl with ice and fill halfway with water. When the water is boiling, add the calamari and stir. Cook for 1 minute, remove with a slotted spoon and immediately transfer to the ice water. Let it sit in the ice bath for about 5 minutes and then lay the pieces on a layer of paper towels. Combine the remaining ingredients in a large bowl, add the calamari, and season with salt and pepper. Cover and refrigerate for 2 hours or more before serving. Page 21 of 23

22 Serve with additional cilantro and lime wedges. Page 22 of 23

23 Broccolini with Hazelnuts Total Time: 35 minutes Cook Time: 35 minutes Calories 194 Carbohydrate 20g Protein 7g Fat 11g 1 tablespoon(s) olive oil or coconut oil (or use bacon drippings) 1/ 3 cup(s) hazelnuts roughly chopped 1 medium garlic clove(s) minced or sliced thin 1 pound(s) broccolini trimmed(or use broccoli florets, if you cannot find broccolini) Heat a large sauté pan over medium heat. Add oil. When pan is hot, add hazelnuts and brown, stirring constantly to be sure they do not burn (about 4-5 minutes). As soon as a toasty, nutty aroma comes from the hazelnuts, remove from pan and set aside. Return the sauté pan to medium heat and add the garlic and broccolini to the pan. Toss to coat with remaining oil in pan. Cover and steam for 5-6 minutes, or until bright green and slightly tender. Remove from pan, top with hazelnuts and serve immediately. Page 23 of 23

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