QuickStart Meal Plan Week 2

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1 Strawberry Chicken with Quinoa and Cauliflower Salmon Artichoke Tacos Pear Burgers with Fries and Veggies Pancake Pizza Tilapia Cake with Sweet Potato Slices

2 Menu Monday 1 Strawberry Chicken with Quinoa and Cauliflower Tuesday Wednesday Thursday Friday 2 Salmon Artichoke 3 Pear Burgers 4 Pancake Pizza 5 Tilapia Cake Tacos Preparation Guide with Fries and Veggies with Sweet Potato Slices Meal 1 Cook the quinoa (see instructions below) Cut the vegetables 1 cauliflower, cut into florets 1 cup of green beans, peeled Meal 2 Cut the vegetables and fruits 1 artichoke, chopped 1 apple, cut into cubes 1 cauliflower, cut into florets 1 stalk of celery, chopped ¼ cup of fresh cilantro, chopped 2 garlic cloves, sliced Meal 3 Cut the vegetables and fruits 1 pear, cut into small squares 1 green bell pepper, cut into small squares 2 cups of broccoli, cut into florets 1 medium carrot, julienned 4 asparagus stalks, stem removed ¼ cup of parsley, chopped ¼ cup of celery, sliced 1 large sweet potato, julienned Meal 4 Cut the vegetables and herbs 1 cabbage, shredded ½ red onion, sliced ½ cup of mushroom, sliced 1 large tomato, cut into squares 1 small zucchini, shredded Meal 5 Cut the vegetables 1 onion, sliced 2 sweet potatoes, cut into thin slices 1 red bell pepper, sliced 3 garlic cloves, chopped 2 peaches, bones removed ½ cup of fresh cilantro, chopped 1 tbsp of basil, chopped For quinoa (Meal 2 ) ½ cup of quinoa 1 cup of water Wash the quinoa In a saucepan, combine the quinoa and water Bring to a boil over medium-high heat and let the quinoa cook for minutes over low heat 01

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4 1 Strawberry Chicken with Quinoa Cauliflower Prep-time: 10 minutes Cooking time: 15 minutes Total Time: 25 minutes Serves: 2 Ingredients 8 ounces of chicken breast 1 cup of strawberries 1 cup of cooked quinoa 2 cups of cauliflower 1 cup of green beans 3 cups of water 2 tbsps of parsley ½ cup of fresh cilantro 1 tbsp of cashews 1 tbsp of lemon juice 1 tbsp of coconut oil/ghee Sea salt and pepper to taste Method 1 Preheat oven to 350 F Grease a baking mold with coconut oil 2 Add the parsley, cilantro, lemon juice, salt, pepper, strawberries and cashews into a food processor and pulse until smooth 3 Put the chicken breasts into a greased mold and sprinkle the strawberry mixture over them 4 Bake for 15 minutes 5 Meanwhile, put the 3 cups of water and a pinch of salt into a pot and bring to a boil 6 Put the cauliflower and green beans into the water and cook for 5 minutes 7 Serve baked chicken with cauliflower, green beans and quinoa 8 Decorate with strawberries 9 Enjoy! Swaps You can substitute chicken with sirloin You can substitute green beans with snow peas 03

5 2 Salmon Artichoke Tacos Prep-time: 10 minutes Cooking time: 20 minutes Total Time: 30 minutes Serves: 2 Ingredients 8 ounces of salmon 1 artichoke 1 apple ¼ cup of lemon juice 1 cup of cauliflower 2 tbsps of celery ¼ cup of fresh cilantro ½ cup of almond flour 1 egg 2 garlic cloves 2 tbsp of coconut milk 1 tbsp of baking soda 1 tbsp of coconut oil/ghee Sea salt and pepper to taste Method 1 Put egg and almond flour into a bowl and whisk until smooth 2 Add the baking soda, coconut milk and a pinch of salt while whisking 3 Heat the coconut oil in a skillet at medium heat temperature 4 Pour some of the mixture into the skillet to make a tortilla and cook for a few seconds on each side Set aside until cool Repeat this step until you finish the batter 5 Cut the salmon into small squares and fry it in a skillet greased with coconut oil for 5 minutes 6 Cut garlic cloves into thin slices and add them to the salmon 7 Bring 2 cups of water to a boil Add the artichokes and cauliflower Let it boil for 5 minutes or until artichokes are soft Remove them from the water and chop the artichokes 8 Cut the apple into cubes 9 Add artichokes and apple cubes to the salmon mixture 10 Mix well and add salt and pepper if needed Keep cooking at medium heat for 8 minutes 11 Top each tortilla with salmon mixture 12 Chop the cilantro and sprinkle over the salmon 13 Wrap the tortilla Serve with cauliflower 14 Enjoy! Swaps You can substitute salmon with anchovies 04

6 3 Pear Burgers with Fries and Veggies Prep-time: 10 minutes Cooking time: 20 minutes Total Time: 30 minutes Serves: 2 Ingredients 8 ounces of ground beef 1 egg 1 pear 1 green bell pepper 2 cups of broccoli 1 medium carrot 4 asparagus stalks ½ cup of almond flour ¼ cup of parsley ¼ cup of celery 1 large sweet potato 1 tbsp of coconut oil/ghee Sea salt and pepper to taste Method 1 Blend the parsley and celery in the food processor until smooth 2 Put the ground beef into a large bowl and mix well with the egg Season with salt and pepper to taste 3 Add the parsley mixture to the ground beef 4 Cut the pear and bell pepper into small squares and add them to the ground beef 5 Add the almond flour and mix well 6 Heat the coconut oil in a skillet at medium heat temperature 7 Shape patties with the ground beef and fry them in the preheated coconut oil until golden 8 Julienne the carrot 9 Sauté broccoli, carrot and asparagus for 2 minutes and season with salt and pepper to taste 10 Julienne the sweet potato and sauté it 11 Top burgers with veggies Serve with sweet potato fries 12 Enjoy! Swaps You can substitute ground beef with ground chicken 05

7 4 Pancake Pizza Prep-time: 10 minutes Cooking time: 20 minutes Total Time: 30 minutes Serves: 2 Ingredients 3/4 cup of almond flour ¼ cup of coconut flour ½ tsp of baking powder 1 tbsp of coconut milk 1 egg 1 cup of cabbage ½ red onion ½ cup of mushrooms 5 bacon slices 1 large tomato 1 small zucchini 1 tbsp of coconut oil/ghee Sea salt and pepper to taste Method 1 Preheat oven to 350 F 2 Shred the zucchini and cabbage 3 Slice the onion and mushrooms 4 Cut the tomato into small squares 5 Place bacon slices on a baking sheet and bake them for 5-10 minutes 6 With a mixer, beat the almond flour, coconut flour, baking powder, coconut milk and egg until there are no crumbs 7 Stir in the rest of the ingredients 8 Heat a pan with coconut oil and pour 2 tbsp of the mixture into the pan Cook each side for a few minutes 9 Repeat the previous step until you finish the mixture 10 Serve and enjoy! Swaps You can substitute bacon with chicken breast 06

8 5 Tilapia Cake with Sweet Potato Slices Prep-time: 10 minutes Cooking time: 20 minutes Total Time: 30 minutes Serves: 2 Ingredients 8 ounces of tilapia fillets 1 onion 2 sweet potatoes 1 red bell pepper 2 eggs 3 garlic cloves 2 peaches 2 tbsps of almond flour ½ cup of fresh cilantro 1 tbsp of basil 1 tbsp of coconut oil/ghee Sea salt and pepper to taste Method 1 Whisk the eggs in a large bowl, add salt and almond flour 2 Cut tilapia fillets into small squares and add them to the whisked eggs 3 Add half of the onion, bell pepper, basil and garlic into a food processor and pulse for 1 minute 4 Add this mixture to the whisked eggs and mix well 5 Heat the coconut oil in a skillet over medium heat 6 Add the tilapia mixture to the preheated skillet Form several small cakes with the mixture 7 Cut sweet potatoes into thin slices and season with salt to taste 8 Cook in a skillet for about 6 minutes or until tender 9 Cut the peaches and the remaining onion into thin strips Add the cilantro and mix well 10 Serve the tilapia cakes and top with peach mixture Accompany with sweet potato slices 11 Enjoy! Swaps You can substitute tilapia with salmon 07

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