Week Plan Recipes Week of April 01 - April 07

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1 Week Plan Recipes Week of April 01 - April 07 Bacon and Spinach Frittata Servings 4 Total Time: 35 minutes Cook Time: 35 minutes Calories 419 Carbohydrate 4.2g Protein 28.7g Fat 32.3g 12 large egg(s) 1/ 2 cup(s) coconut milk, full fat 6 slice(s) bacon chopped 4 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. Page 1 of 23

2 Creamy Broccoli Pasta with Anchovies Servings 4 Total Time: 30 minutes Cook Time: 30 minutes Calories 257 Carbohydrate 9g Protein 17g Fat 18g 7 ounce(s) anchovie(s) 1 medium garlic clove(s) chopped 4 medium zucchini spiralized 2 head(s) broccoli separated into 1 inch florets 3 tablespoon(s) olive oil divided 1/ 4 teaspoon(s) black pepper to taste 1/ 2 teaspoon(s) sea salt to taste 1 tablespoon(s) ghee or coconut oil In a medium skillet over low heat, add 1 tablespoon of olive oil and the anchovies. After 2-3 minutes, add the garlic, another tablespoon of olive oil, and cook for another 3-4 minutes. Remove from heat. In a medium saucepan, boil 4 cups of water. Once boiling, add the zucchini and reduce heat to medium-low. Cook for 5-8 minutes or until slightly tender. Steam the broccoli over low heat for 5-7 minutes, until soft. Divide the broccoli in half. Puree one half with 1 tablespoon olive oil, black pepper and sea salt. Toss the other half of the broccoli with the anchovies. Combine the zucchini, pureed broccoli, anchovy/broccoli mixture in a large bowl and add the ghee and additional sea salt/black pepper to taste. Serve warm. Page 2 of 23

3 Nutella Inspired Cookies Servings 12 Total Time: 20 minutes Cook Time: 20 minutes Calories 205 Carbohydrate 10g Protein 3g Fat 18g 2 cup(s) hazelnut flour or hazelnut meal 1/ 2 teaspoon(s) baking soda 1/ 4 teaspoon(s) sea salt 1/ 4 cup(s) coconut oil melted 3 tablespoon(s) maple syrup 2 teaspoon(s) vanilla 1/ 4 cup(s) chocolate chips, semi-sweet try Enjoy Life Preheat oven to 350F. Mix the hazelnut meal/flour, baking soda and sea salt together in a medium bowl and then add the melted coconut oil, maple syrup and vanilla extract. Mix well. Fold in the chocolate chips and drop rounded tablespoons onto a baking pan lined with a reusable baking sheet or parchment paper. Bake for 8-10 minutes until edges are golden brown. Let cool on pan for 5 or 10 minutes. Cookies will harden as they cool. Page 3 of 23

4 Curry Chicken and Cauliflower Rice Servings 4 Total Time: 60 minutes Cook Time: 60 minutes Calories 368 Carbohydrate 23g Protein 31g Fat 19g Curry Chicken 1 pound(s) chicken breasts, boneless, skinless 1 tablespoon(s) ginger, fresh finely minced or grated 1 medium garlic clove(s) minced 1 tablespoon(s) cumin 1 teaspoon(s) coriander 1/ 2 teaspoon(s) cayenne pepper 1/ 4 teaspoon(s) cardamom, ground 1/ 2 teaspoon(s) cloves, ground 1/ 2 teaspoon(s) black pepper freshly ground 1 teaspoon(s) sea salt 6 medium mushroom(s), white button 1 large zucchini 1 medium bell pepper(s), red 2 tablespoon(s) coconut oil 1 can(s) coconut milk, full fat (403 ml) 2 tablespoon(s) lemon juice 4 tablespoon(s) cilantro, fresh chopped 1 small cucumber(s) diced 1/ 4 medium onion(s), red diced Curry Cauliflower Rice Page 4 of 23

5 1 head(s) cauliflower 1/ 2 teaspoon(s) curry powder 1 medium onion(s), green finely chopped 1/ 4 teaspoon(s) cayenne pepper 1 teaspoon(s) sea salt 1 teaspoon(s) black pepper freshly ground 1 tablespoon(s) coconut oil or olive oil Mix the ginger root, garlic, cumin, coriander, cayenne, cardamom, cloves, sea salt and black pepper in a large bowl. Chop the chicken breasts into 1inch pieces and put in the bowl with the ginger, garlic and spices. Coat the chicken with the spice mixture and set aside. Wash and prepare the mushrooms, zucchini and bell pepper. Set aside. Over medium heat, add coconut oil to a large skillet. When hot, add the chicken, mushrooms, coconut milk and lemon juice to the pan. Simmer over medium heat for 15 minutes. Add the zucchini and bell pepper, and continue to cook until chicken is done (about 5-10 minutes). While the chicken is cooking, wash and rough chop the cauliflower. Place it in a large skillet with coconut or olive oil and cook over medium high heat until slightly softened. Place the cauliflower, curry powder, green onion and cayenne into a food processor and pulse until it has a grainy rice-like consistency. Season with sea salt and freshly ground black pepper. Serve chicken curry over cauliflower rice and garnish with chopped cilantro, cucumber and red onion. Page 5 of 23

6 Coconut Shrimp Servings 2 Total Time: 30 minutes Cook Time: 30 minutes Calories 371 Carbohydrate 10g Protein 43g Fat 18g 1 pound(s) shrimp raw in shell 1 can(s) coconut milk, full fat (403 ml) 2 medium garlic clove(s) minced 1 teaspoon(s) ginger, fresh peeled and minced 1/ 4 teaspoon(s) sea salt 1/ 4 teaspoon(s) black pepper freshly ground Wash prawns or shrimp, but do not shell them. Place prawns into a medium saucepan with coconut milk, garlic, ginger, salt, and pepper. Bring to a boil, stirring frequently. Reduce heat and simmer uncovered 15 minutes. Stir frequently. Remove from shells and serve warm. Page 6 of 23

7 Almost Oatmeal Servings 2 Total Time: 10 minutes Cook Time: 10 minutes Calories 335 Carbohydrate 29g Protein 8g Fat 22g 11/ 2 cup(s) applesauce, unsweetened 4 tablespoon(s) almond butter raw, chunky 2 tablespoon(s) coconut milk, full fat unsweetened canned 1 teaspoon(s) cinnamon to taste 1 teaspoon(s) nutmeg, fresh grated (optional) Combine all ingredients in a small pan over medium heat, stirring often until all is thoroughly combined and warm. Add fresh or dried fruits and/or nuts for additional texture and flavor. Page 7 of 23

8 Sicilian Salad Servings 2 Total Time: 15 minutes Cook Time: 15 minutes Calories 683 Carbohydrate 34g Protein 22g Fat 53g 1/ 2 medium lemon(s), juiced 3 tablespoon(s) olive oil 1 medium garlic clove(s) minced 1/ 4 teaspoon(s) red pepper flakes 1/ 2 teaspoon(s) oregano, dried 1/ 4 teaspoon(s) sea salt 1 teaspoon(s) black pepper freshly ground 1 bunch(es) kale washed with woody stems removed 1/ 4 pound(s) salami, hard diced 1/ 2 cup(s) sweet peppers, pickled (use cherry tomatoes if these cannot be found sugar-free) 4 medium pepperoncinis 5 whole artichoke hearts, marinated 1/ 4 cup(s) olive(s), green (Castelveltrano recommended) 1/ 4 cup(s) sunflower seeds, toasted 5 medium pickled red onion(s) (optional) In a small mason jar (with a lid), combine lemon juice, olive oil, garlic, red pepper flakes, oregano, salt and pepper. Cover with lid and shake until fully blended. Set aside. Thinly slice kale leaves. In a large salad bowl, toss the kale with the lemon dressing to coat leaves fully (use as much or as little as desired). Top kale with remaining ingredients as desired and divide into two bowls to serve. Page 8 of 23

9 Pepper Steak Servings 4 Total Time: 30 minutes Cook Time: 30 minutes Calories 367 Carbohydrate 21g Protein 23g Fat 28g 1 pound(s) beef - flank, sirloin, or NY strip steak(s) about 1/2 inch thick 2 tablespoon(s) coconut oil bacon drippings, lard or tallow 1 medium onion(s), yellow sliced 2 medium bell pepper(s), green sliced 1/ 4 cup(s) water 1/ 4 teaspoon(s) garlic salt 1/ 4 teaspoon(s) black pepper freshly ground 4 large carrot(s) shredded Cut steak into 1/4-1/2 inch slices. Wash and prepare vegetables. Add oil to a large skillet over medium-high heat. When hot, add onions and cook 3 to 5 minutes, or until slightly translucent. Move to edges of pan. Place steak slices in hot pan and sear on each side, about 30 seconds. Stir in green peppers, water, and garlic salt. Cook another 3 to 5 minutes, stirring frequently, until vegetables are tender and meat is cooked to desired temperature. Season with black pepper and serve on a bed of raw, shredded carrots. Page 9 of 23

10 Paleo Asian Cabbage Salad Servings 4 Total Time: 10 minutes Cook Time: 10 minutes Calories 62 Carbohydrate 14g Protein 3g 1 head(s) cabbage(s), green red or green (or 1/2 of each), thinly sliced/shredded 1 small bell pepper(s) chopped 1 medium carrot(s) julienned or shredded 3 medium onion(s), green thinly sliced 1/ 4 cup(s) cilantro, fresh finely chopped 1/ 4 cup(s) coconut aminos 3 tablespoon(s) sesame oil 3 tablespoon(s) apple cider vinegar 3 tablespoon(s) almond butter 1 medium garlic clove(s) minced 1 tablespoon(s) ginger, fresh grated 1/ 4 teaspoon(s) sea salt Toss the cabbage, bell pepper, carrots, green onions, and cilantro together in a large bowl. In a smaller bowl, whisk together the remaining ingredients to make the dressing. A Magic Bullet or blender also works really well for this task. Drizzle dressing over the salad and toss to coat. If desired, sprinkle toasted sesame seeds or slivered almonds on top as a garnish. Page 10 of 23

11 Green Smoothie Servings 2 Total Time: 10 minutes Cook Time: 10 minutes Calories 206 Carbohydrate 39g Protein 6g Fat 6g 1 medium apple(s) 1 medium pear(s) 1/ 2 teaspoon(s) ginger, fresh grated 2 tablespoon(s) flax seeds, ground 6 large kale leaves (take out woody stems), or 2 handfuls of spinach for 2 servings 1 medium lemon(s), juiced 1 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. Page 11 of 23

12 Coconut and Hazelnut Stuffed Dates Servings 4 Total Time: 10 minutes Cook Time: 10 minutes Calories 321 Carbohydrate 31.2g Protein 8.1g Fat 20.6g 16 large date(s) pitted 1/ 2 cup(s) coconut butter 1/ 4 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. Page 12 of 23

13 Buffalo Chicken Wings in Peanut Sauce Servings 4 Total Time: 45 minutes Cook Time: 45 minutes Calories 400 Carbohydrate 4g Protein 35g Fat 27g 11/ 2 pound(s) chicken wings 2 tablespoon(s) almond butter 1 4 / 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 alternativefor 4 servings) 4 tablespoon(s) coconut aminos (tastes like soy sauce) 2 teaspoon(s) olive oil 1/ 4 teaspoon(s) sea salt (optional) 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. Page 13 of 23

14 The Best Ranch Dressing Recipe with 4 Servings 8 Total Time: 35 minutes Prep Time: 5 minutes Cook Time: 30 minutes 1 cup(s) Paleo mayonnaise 1/ 2 cup(s) coconut milk, full fat 1 teaspoon(s) garlic powder 1 teaspoon(s) dill, dried Place all the ingredients in a bowl and mix until smooth and creamy. Chill in the fridge for at least 30 minutes before serving. Page 14 of 23

15 Ham Stir-Fry Breakfast Servings 2 Total Time: 20 minutes Cook Time: 20 minutes Calories 413 Carbohydrate 25g Protein 27g Fat 25g 1 tablespoon(s) coconut oil 1/ 4 medium onion(s), yellow diced 4 medium mushroom(s), white button sliced 1 small sweet potato(es) diced into 1/4 inch cubes 1/ 8 teaspoon(s) thyme, dried 1/ 2 pound(s) ham diced 1/ 4 teaspoon(s) black pepper freshly ground to taste 1 medium avocado(s) diced Heat a large saute pan over medium heat. When pan is hot, add coconut oil. Add onions, mushrooms, sweet potatoes, and thyme. Stirring frequently, cook until sweet potatoes are tender but firm (about minutes). Add small amounts of water (a few drops) to the pan and cover for a few minutes at a time in order to hasten the sweet potatoes' cooking time. Toss in ham until heated through. Season with freshly ground black pepper, if desired, and top with avocado to serve. Page 15 of 23

16 Lamb Patties Servings 4 Total Time: 20 minutes Cook Time: 20 minutes Calories 349 Protein 19g Fat 30g 1 pound(s) lamb, ground 1 teaspoon(s) sea salt (optional) 1/ 4 teaspoon(s) black pepper freshly ground 1 tablespoon(s) coconut oil Form meat into patties. Season each side with sea salt (optional) and black pepper. Add oil to a medium skillet over medium-high heat. Add patties and cook, turning often. 1/2 inch patties are done after 3 minutes per side at 160 F, but cook to your desired level of "done-ness". Page 16 of 23

17 Purple Slaw Servings 4 Total Time: 15 minutes Cook Time: 15 minutes Calories 113 Carbohydrate 22g Protein 4g Fat 3g 1 head(s) cabbage(s), red sliced thinly 1 large carrot(s) shaved or sliced thinly 1 medium lemon(s), juiced 1 tablespoon(s) Paleo mayonnaise 1/ 8 teaspoon(s) sea salt 1 tablespoon(s) water or more to thin dressing In a large bowl, combine cabbage and carrot. In a small bowl, whisk together lemon juice, mayo, and sea salt. Add water if needed. Pour dressing over slaw and stir together. Store in the fridge for up to 3 days. Page 17 of 23

18 Chorizo Scrambled Eggs Servings 2 Total Time: 15 minutes Cook Time: 15 minutes Calories 491 Carbohydrate 12g Protein 33g Fat 37g 1 tablespoon(s) coconut oil 1/ 2 medium onion(s), yellow diced 1 medium bell pepper(s), red diced 1/ 2 pound(s) chorizo sliced (with no filler ingredients) 4 large egg(s) 1/ 4 teaspoon(s) sea salt 1/ 4 teaspoon(s) black pepper freshly ground 1/ 4 teaspoon(s) hot pepper sauce Heat a medium saute pan over medium-high heat. When hot, add coconut oil and saute onions for 5 minutes. Add red pepper and chorizo until the chorizo gets crispy around the edges and the onion turns slightly translucent. Meanwhile, beat the eggs in a small bowl and add sea salt and black pepper. Pour the eggs into the pan with the onions, peppers and chorizo. Scramble the eggs softly until cooked. Top with hot sauce. Page 18 of 23

19 Squid Steaks with Tomato and Basil Servings 2 Total Time: 20 minutes Cook Time: 20 minutes Calories 374 Carbohydrate 37g Protein 31g Fat 7g 2 tablespoon(s) coconut oil or olive oil 3/ 4 pound(s) squid (steak(s) or piece(s)) 1/ 8 medium poblano pepper(s) chopped 1 medium garlic clove(s) minced 1/ 4 cup(s) basil, fresh chopped (add more for garnish if desired) 1 can(s) tomatoes, fire roasted diced (15 oz) 1 teaspoon(s) sea salt (optional) 1 teaspoon(s) black pepper freshly ground Heat oil in a medium saute pan over medium-high heat. When pan is hot, add poblano peppers and garlic, and saute briefly (2-3 minutes). Add tomatoes and basil, and simmer minutes. Remove from heat and set aside. Heat a clean pan over medium-high heat. Add 1 tsp olive or coconut oil. Meanwhile, season both sides of each squid steak with sea salt and freshly ground black pepper if desired (or toss pieces in mixture). When the pan is hot, add squid and cook briefly until warm (1 minute per side). DO NOT overcook or it will become very tough and chewy. Place each squid steak on a plate and top with tomato mixture. Garnish with basil leaves if desired. Page 19 of 23

20 Crispy Garlic Brussels Sprouts Servings 2 Total Time: 40 minutes Cook Time: 40 minutes 2 cup(s) brussels sprouts 2 medium garlic clove(s) peeled and minced 1 tablespoon(s) olive oil 1 teaspoon(s) balsamic vinegar 1/ 8 teaspoon(s) sea salt to taste 1/ 8 teaspoon(s) black pepper to taste Preheat the oven to 400F. Slice the sprouts into half or quarter pieces. Add the sprout slices to a bowl. To the bowl add the minced garlic, olive oil, balsamic vinegar and season with salt and pepper. Mix all the ingredients together. Place the sprout mix to a oven proof baking dish. Place in the oven and cook for approximately 40 minutes, or until lightly crispy and caramelized, but not fully burnt. Remove when ready and enjoy with preferred main meal. Page 20 of 23

21 Plantain Protein Pancakes Servings 2 Total Time: 20 minutes Prep Time: 10 minutes Cook Time: 10 minutes Calories 214 Carbohydrate 30g Protein 7g Fat 9g 2 medium plantain(s) ripe 2 large egg(s) 1 tablespoon(s) coconut flour 1 tablespoon(s) protein powder optional 1/ 8 teaspoon(s) sea salt to taste 2 tablespoon(s) coconut oil for skillet Peel the plantains and cut them into large chunks. Load all the ingredients into a food processor. Run the processor until all the ingredients are smooth and a batter has formed. Heat a large skillet over medium-low heat. Add about 1 heaping teaspoon of coconut oil or your fat of choice to the pan and let it melt. Form pancakes using about 2 Tablespoons of batter. Cook approximately 3 minutes on each side or until each side is golden brown. Repeat until all the batter is gone. Serve with fresh berries and a side of eggs and bacon for a complete breakfast. Page 21 of 23

22 Slow Cooker Turkey Meatballs with Cauliflower Rice Servings 6 Total Time: 8 hours Cook Time: 8 hours Calories 560 Carbohydrate 1.8g Protein 68.5g Fat 34.4g Turkey Meatballs 1 large egg(s) beaten 2 pound(s) turkey, ground 2/ 3 cup(s) almond flour 2 tablespoon(s) olive oil 2 medium garlic clove(s) minced 1 tablespoon(s) parsley, fresh chopped 1 tablespoon(s) cilantro, fresh chopped 1 tablespoon(s) basil, fresh chopped 1/ 2 teaspoon(s) sea salt 1/ 2 teaspoon(s) black pepper 2 tablespoon(s) arrowroot powder 2 tablespoon(s) water, cold 4 cup(s) chicken broth Cauliflower Rice 1 head(s) cauliflower 3 tablespoon(s) olive oil 1/ 8 teaspoon(s) sea salt to taste 1/ 8 teaspoon(s) black pepper to taste Page 22 of 23

23 Make the meatballs by combining the egg, turkey, almond flour, olive oil, garlic, and herbs. Form into 2 inch meatballs. Put the meatballs in your slow cooker pot. Whisk the arrowroot and cold water until dissolved, and add that the broth. Pour mixture over the meatballs. Cover, and cook on low for 6-8 hours. Before serving, make the rice by putting the cauliflower in a food processor. Process until finely chopped. Heat the oil in a large skillet and cook the cauliflower until tender. Serve the meatballs over the rice. Page 23 of 23

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