Shopping List. Serving each recipe 2 times (dinner + lunch) to 2 adults.

Size: px
Start display at page:

Download "Shopping List. Serving each recipe 2 times (dinner + lunch) to 2 adults."

Transcription

1 Shopping List Serving each recipe 2 times (dinner + lunch) to 2 adults. Protein: 1 ¼ lbs skirt steak 1 ½ lbs boneless beef short ribs, sirloin, fillet, rib eye, or any cut you like 2 ½ lbs chicken breast, skinless/boneless Chicken eggs (we will need about 2) Vegetables: 1 box of pre-washed mixed greens 1 head whole cauliflower (If make from scratch. will use for 2 meals) 2 large Italian eggplants 6 cherry tomatoes 2-3 broccoli crowns 1 pack (about 14 oz.) mini persian cucumbers (or 1 large english cucumber) Aromatics: 1 small bunch cilantro or flat parsley (will need about 1 ¼ cups) 3 whole head of garlic cloves 2 large shallots A small handful of mint leaves 1 thumb-size fresh ginger 1 bunch scallion (will need about 3 bulbs) 1 fresh red chili pepper (I use California fresno red chili pepper ) 5 small dry red chili pepper (optional item. If you really love spicy food!) Citrus: 3 lemon 1 lime Sauce/Seasonings: Salt, black pepper, olive oil Cumin powder Rice vinegar (or Apple cider vinegar) Tahini (pure sesame paste. About 1 tbsp) Tomato paste Coconut aminos White pepper Onion powder Garlic powder Ginger powder Toasted sesame oil Arrowroot or sweet potato flour (About 1-2 tbsp) Other: 1 can (about 8 oz.) Pineapple juice from crushed pineapple can (No added sugar. Not in syrup) Chicken or vegetable stock (about 1 cup) Coconut oil or Ghee Toasted white sesame seeds (optional) About ⅓ cup apricots, pitted (alt. Figs or Prunes, pitted) Raw pine nuts (alt. almond slices. About 1-2 tbsp)

2 Prep Instructions Serving each recipe 2 times (dinner + lunch) for 2 adults. Your Serving Day Instructions assume that you have completed the below tasks. Time required: 2 to 2 ½ hours Meals this week - Meal 1 - Steak with Paleo Chimichurri Sauce, Eggplant Purée, and Mixed Green Salad Meal 2 - Paleo Vietnamese Shaking Beef (Bo Luc Lac) Salad Meal 3 - Paleo Sesame Chicken with Steamed Lemon/Garlic Broccoli Florets Meal 4 - Paleo Kung Pao Chicken with Pickled Cold Cucumbers Overall process - Roast Eggplant (Meals 1 and 2) Prepare Pickled Cold cucumbers (Meal 4) Marinate Beef Cubes (Meal 2) Marinate Chicken & Make Sauce (Meals 3 and 4) Eggplant, Cucumbers, Broccoli, and Cauliflower Rice (Meals 1-4) Roast Eggplants (Meals 1 and 2) 1. Preheat the oven to 450 degrees.. Line a baking sheet with foil or parchment and oil lightly with olive oil. Cut the eggplants in half lengthwise, then with the point of a knife score them down to the skin, but not through it. 2. Place cut side down on the oiled baking sheet, and bake for 30 minutes, until thoroughly softened and beginning to collapse. Remove from the oven and place, cut side down, in a colander in the sink. Leave to drain and cool for minutes. Prepare Pickled Cold cucumbers (Meal 4) You will need - 1 pack (about 14 oz.) mini persian cucumbers (or 1 large english cucumber) Fine sea salt 1. Wash the cucumbers and cut ends off. Slice them in half lengthwise and use a small teaspoon to scoop out the seeds. 1

3 2. Roughly chop them diagonally and place them in a large ziplock bag. Push out the air and seal the bag. Use a meat pounder or a bottle to gently smash the cucumbers. 3. Place cucumber pieces in a large bowl. Sprinkle over sea salt and use your hands to gently rub the salt into smashed cucumbers. Cover and rest in the refrigerator for at least 1-2 hours. Marinate Beef Cubes (Meal 2) 1. Slice 1 ½ lbs boneless beef short ribs, sirloin, fillet, rib eye, or any cut you like - cut into 1 cubes. 2. Seal + Store: In a large ziplock bag, combine beef cubes with the ingredients listed under Beef marinade. Push out the air. Seal and lay flat. Store in the freezer. a. If you will serve this dish the same day, marinate the beef cubes for at least 1 hour. b. If you will serve this dish the next day, store in the fridge. Beef marinade: 3 large garlic cloves, grated 2 tbsp coconut aminos 1 tbsp fish sauce 1 tsp coarse sea salt ¼ tsp fresh ground black pepper 1 ½ tbsp sesame oil Marinate Chicken & Make Sesame Sauce (Meals 3 and 4) 1. Slice: Thin slice both meal 3 and meal 4 chicken breasts to ⅛ -inch thin pieces. 2. Marinade: Divide equal amount of chicken slices into two large ziplock bags (about 1 ¼ lbs each bag). Season one bag with ingredients under Sesame chicken marinate and the other bag with Kung pao chicken marinate. Mix well. 3. Seal + Store: Push out the air. Seal and lay flat. Store in the freezer. a. If you will serve this dish the next day, store in the fridge. Sesame chicken marinate: 1 tsp coarse sea salt 1 ½ tbsp coconut aminos ¼ tsp white pepper ½ tsp ginger powder 1 egg white 1 tbsp sesame oil Kung pao chicken marinate: 1 tsp coarse sea salt 1 ½ tbsp coconut aminos ¼ tsp white pepper ½ tsp ginger powder 1 egg white 1 tbsp olive oil 2

4 Make Sesame Chicken Sauce (Meal 3) 1. In a medium saucepan over medium-low heat, cook the ingredients listed under Sesame Chicken Sauce. Cover the lid, cook about 10 minutes until the fruit softens. Stir occasionally. 2. Puree the mixture: Add 3-4 more tbsp chicken/vegetable stock or water to thin the paste. Blend in a food processor or blender until smooth. No fruit chunks. 3. To store: Let cool and transfer to a jar/container. Place a thin film over the top. Store in the fridge for up to a week. Sesame Chicken Sauce: ¼ cup apricots, pitted and chopped to small bite sizes ⅓ cup chicken/vegetable stock or water 1 small garlic clove, grated 1 tsp ginger, grated 2 tbsp coconut aminos 1 tbsp rice vinegar (or ½ tbsp apple cider vinegar) ½ tbsp tomato paste 1 pinch of sea salt 1 tsp toasted sesame oil A Few Loose - End Items (Meals 1, 2, 3, 4) Cauliflower Rice (Meals 3 and 4) if make from scratch. 1. Roughly chop 1 head cauliflower - Food processor to riced cauliflower. 2. Preheat oven to 400F/205C. Spread the the cauliflower rice evenly in one large sheet pan. Lightly season with olive oil, coarse sea salt, and black pepper to taste. 3. Bake for minutes total. Give it a stir about halfway baking. My baking time: Bake 8 minutes, stir and fluff the rice, bake an additional 6 minutes. Tip: Oven temperature varies. If you see brown spots after halfway baking, shorten the total bake time. How to store: let the rice cool down to room temperature before packing. If store in the freezer, you can reheat in microwave or over a skillet for crispier texture. Eggplant Purée (Meals 1 and 2) 1. Peel the eggplant (remove the outer skin) and purée in a food processor with garlic, tahini, lemon juice, salt, pepper, and a little drizzle of olive oil (about a tablespoon). Purée until smooth. You can leave the skin on as well, it will simply result in a more coarse puree texture. Still delicious! 3

5 2. To Store: Let cool and transfer to a jar. Place a thin film of olive oil over the top if storing. This will keep for 2 weeks in the refrigerator. Keep it covered with a thin film of olive oil. Eggplant purée: 1 tbsp tahini paste 1 tbsp olive oil 1 garlic clove 2 tbsp lemon juice ½ to ⅔ tsp sea salt Pinch of black pepper Season & Store Pickled Cucumbers (Meal 4) 1. Drain/dump the cucumber water. Season the cucumbers with ingredients listed under Seasoning. Toss to combine. Store in the fridge for up to 1 week. Seasoning: 2 large garlic cloves, grated 4 tsp rice vinegar (or use 3 tsp apple cider vinegar) 2 tsp sesame oil Chimichurri Sauce (Meal 1) * Note: only make this sauce if you plan on serving Meal 1 the next day. 1. Blend all ingredients in a food processor until fine. The sauce is best used within 2 days for for maximum freshness and flavor. 2. How to store: make it a day ahead and store it in an airtight container in the refrigerator with some plastic wrap pressed onto the surface to keep it from browning. Chimichurri Sauce: 1 ¼ cups cilantro or flat parsley 1 tbsp water 2 tbsp olive oil Half of one whole lemon juice 1 small garlic clove ¼ tsp sea salt ¼ tsp cumin powder 1 large shallot ½ tbsp apple cider vinegar Broccoli (Meal 3) If you need to trim the broccoli, please do so now. 1. Trim off the florets: Slice straight through the broccoli stem as close to the crown as you can get. The crown should break into several large florets. Cut through the "trunk" of each floret to make bite-sized pieces. Place these in a large ziplock bag. Store in the fridge. 4

6 Serving Day Instructions Serving each recipe 2 times (dinner + lunch) for 2 people. Meal 1 - Steak with Paleo Chimichurri Sauce, Eggplant Purée, and Mixed Green Salad You ll need - 1 ¼ lbs skirt steak 1 to 2 large handful mixed greens Salt, black pepper, olive oil (to taste) Lemon juice (to taste) 1. Make Chimichurri sauce (if didn t prepare during meal prep) : Blend all ingredients in a food processor until fine. The sauce is best used within 2 days for for maximum freshness and flavor. a. How to store : make it a day ahead and store it in an airtight container in the refrigerator with some plastic wrap pressed onto the surface to keep it from browning. 2. Steak : Season 1 ¼ lbs skirt steak with salt and pepper evenly over both sides of the steak. Grill over a hot fire until the meat is charred on the outside and medium to medium-rare within. 3. Serve : Transfer to a carving board and let rest for 5 minutes. Mix 1 to 2 large handful mixed greens with salt, pepper, olive, and lemon juice to taste. Thinly slice the steak across the grain. Serve right away with the chimichurri sauce, mixed green salad, and eggplant purée. Chimichurri Sauce: 1 ¼ cups cilantro or flat parsley 1 tbsp water 2 tbsp olive oil Half of one whole lemon juice 1 small garlic clove ¼ tsp sea salt ¼ tsp cumin powder 1 large shallot ½ tbsp apple cider vinegar 1

7 Meal 2 - Paleo Vietnamese Shaking Beef (Bo Luc Lac) Salad * Defrost the beef cubes in the fridge a night before serving with a tray underneath. 1. Mince 3 garlic cloves. Chop shallot and tomatoes for the salad. Prepare salad dressing. Set aside. 2. Make Salad : In a large serving bowl, combine all ingredients under Salad + Dressing. Toss to mix. 3. Beef Cubes : Heat 1 tbsp ghee in a large skillet over high heat. When hot, lower the heat to medium. Add 3 minced garlic cloves. Season with a small pinch of salt. Add half the beef cubes, season with black pepper. Sear on all sides, shaking pan, until medium rare, about 1 minute. Reserve, then repeat with remaining beef. 4. To serve : transfer beef to salad greens and toss or serve salad and beef separately. Sprinkle with freshly ground black pepper. If desired, serve with eggplant puree or cauliflower rice. Salad : 1-2 large handful mixed greens A small handful of mint leaves 6 cherry tomatoes, halved 1 small shallot, finely chopped Dressing : 2 small garlic cloves, grated 1 tsp ginger, grated Half of one whole lime juice Olive oil, Sea salt, black pepper 3 tbsp pineapple juice from crushed pineapple can 2

8 Meal 3 - Paleo Sesame Chicken with Steamed Lemon/Garlic Broccoli Florets * Defrost the chicken in the fridge a night before serving with a tray underneath. You ll need - 2 tsp arrowroot flour Coconut or ghee (to pan-fry the chicken) 1 bulb of scallion. Sliced (serving) Toasted white sesame seeds (serving) Broccoli whole head(s) of broccoli florets 2 small garlic cloves, grated ½ tbsp ghee Half of one whole lemon juice Salt and 1 tbsp water Do this - 1. Microwave Broccoli : Run the broccoli florets under water to wash away any grit. Place broccoli, grated garlic cloves, and ghee in a microwave safe container or a glass Pyrex dish. Add 1 tbsp water and sprinkle with salt. Cover with a lid or wet paper towel and microwave for 2 to 3 minutes. Cook until broccoli is tender but still crunchy. When done, add a squeeze of lemon juice and toss so that the melted ghee coats it all. 2. Chicken : Dust the chicken with 2 tsp arrowroot flour. Mix well. Set aside. 3. Pan-fry the chicken (method 1 - crispier outer texture): Heat 3 tbsp coconut oil or cooking fat of your choice over medium-high heat in a large frying skillet (preferably with a lid to avoid the oil splatter). Carefully layer the chicken slices in the skillet and pan-fry the chicken over medium to medium-high heat. Season with a pinch of salt. Keep pan-frying until the chicken is cooked through both sides. Set aside to drain oil. 4. Reheat Sesame Sauce : In the meantime, add 2 to 3 tbsp stock or water to the sesame sauce. Stir and reheat the sauce in a microwave for 30 seconds. Loosely cover with a lid to prevent spilling. The thickness of the sauce should be similar to butternut squash soup. 5. To Serve : Add chicken pieces back to the saute pan, toss the chicken with 3-4 TBSP of sesame sauce. Stir-fry for a few additional minutes over medium-high heat. Sprinkle with toasted sesame seeds and chopped scallion (optional). Serve with broccoli florets and cauliflower rice. * See method 2 to pan-fry the chicken in Meal 4. 3

9 Meal 4 - Paleo Chinese Kung Pao Chicken with Pickled Cold Cucumbers * Defrost the chicken in the fridge a night before serving with a tray underneath. Aromatics: 3-4 garlic cloves, chopped 1 fresh red chili pepper ( remove seeds & finely chopped) 2 bulbs of scallions, chopped 5 small dry red chili pepper (optional) Stir-fry sauce: 2 tbsp coconut aminos 2 tsp apple cider vinegar (or 3 tsp rice vinegar) Before serving: About 1 tbsp raw pine nuts (or almond slices) 1 tsp toasted sesame oil (optional) 1. Prepare the ingredients listed under Aromatics and Stir-Fry Sauce Set aside. 2. Chicken : Dust the chicken with 2 tsp arrowroot flour. Mix well. Set aside. 3. Pan-fry chicken (method 2 - silkier texture): Heat 3 tbsp coconut oil or cooking fat of your choice over medium-high heat in a large frying skillet. Carefully layer the chicken slices in the skillet and pan-fry the chicken over medium heat (Not high heat). Keep stir-frying until the chicken pieces turn white color but not completely cooked through. 4. Push the chicken to the side of saute pan, turn medium-high heat. Add Aromatics. Season with a small pinch of salt. Keep Stir-Frying for 5-10 seconds. Add Stir-fry sauce. Keep stir-frying until the chicken is completely cooked through. 5. To serve : Turn off the heat. Add pine nuts and 1 tsp sesame oil. Add a bit more chopped scallions if you like. Give it a quick toss. Serve hot with cauliflower rice and chilled cucumbers. 4

KETO MEAL PLAN. Lunch Dinner Notes Net Carbs Deviled Egg Simple Beef and Salad Eggplant Stir-Fry with Cauliflower

KETO MEAL PLAN. Lunch Dinner Notes Net Carbs Deviled Egg Simple Beef and Salad Eggplant Stir-Fry with Cauliflower WEEK 6 KETO MEAL PLAN KETO MEAL PLAN Day 1 Day 2 Lunch Dinner Notes Net Carbs Deviled Egg Simple Beef and Salad Eggplant Stir-Fry with Cauliflower Easy Meatball Soup Day 3 Bacon Avocado Egg Salad Day 4

More information

Pasta Recipes Created by Nicole Porter Wellness

Pasta Recipes Created by Nicole Porter Wellness Pasta Recipes 5.24.18 Created by Meal Prep Spaghetti with Chicken, Spinach & Tomatoes 8 ingredients 30 minutes 4 servings 1. Preheat oven to 450 degrees F and line baking sheets with foil. 2. In a bowl,

More information

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching

Fall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead

More information

Paleo Cinnamon Bun Doughnut

Paleo Cinnamon Bun Doughnut PALEO BREAKFAST 1 Paleo Cinnamon Bun Doughnut Cook Time: 10 min Serving: 10 3/4 cup coconut flour, sifted 1 cup almond flour, sifted 1/2 tsp baking soda 1 T cinnamon 4 large eggs, lightly whisked 1/2 cup

More information

Week 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices.

Week 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices. Week 4 Recipes Quinoa Chia Spiced Breakfast bowl 1 cup quinoa cooked quinoa o Quinoa Tip: You can use a pre-cooked quinoa. Trader Joes has a great one. Or make quinoa night before (note you need to soak

More information

Back on Track Program. Created by Karen Martel

Back on Track Program. Created by Karen Martel Back on Track Program Created by Back on Track Program Basic Clean Eating sample meal plan from the On Track meal planning and group coaching membership. Back on Track Program 6 days Mon Tue Wed Thu Fri

More information

Starters and Party Apps

Starters and Party Apps Starters and Party Apps Five Veggie Guacamole Artichoke Dip 2 cups artichoke hearts 4-5 cloves garlic, grated or minced 1/8 cup olive oil 1/2 Tbsp dried oregano 1/2 Tbsp dried thyme 1/4 tsp sea salt Juice

More information

Serve soup in bowls or a large tureen. Before serving, top with freshly ground pepper and fried sage leaves. Serves 12.

Serve soup in bowls or a large tureen. Before serving, top with freshly ground pepper and fried sage leaves. Serves 12. Curried Butternut Squash Soup With Fried Sage Leaves ¼ cup butter 1 sweet yellow onion, chopped 3 garlic cloves, minced ¼ cup minced fresh-peeled ginger 2 medium-sized butternut squash, peeled, deseeded

More information

Shopping List WEEK 01

Shopping List WEEK 01 Shopping List WEEK 01 2016 paleoplan.com Shopping List WEEK 01 2016 paleoplan.com Shopping List WEEK 01 2016 paleoplan.com Shopping List WEEK 01 2016 paleoplan.com Prep Meal WEEK 01 Meal # 1 Bacon and

More information

Shopping List paleoplan.com

Shopping List paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Prep List WEEK 08 Here is a prep list to help make cooking

More information

Easy Italian Wedding Soup

Easy Italian Wedding Soup 2 packed cups arugula Crunchy Winter Salad 2 celery sticks (about 1 cup), thinly sliced on the diagonal 4 radishes, thinly sliced 1 apple, cored and thinly sliced 1/4 cup gouda, sliced 1/2 cup toasted

More information

Chicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad

Chicken and Mushrooms with Cream Sauce. Lemon Pepper Salmon with Asparagus. Leftovers from D4. Spinach, Cucumber & Salmon Salad Week 4 Meal Plan Breakfast Lunch Dinner Day 1 Smoked Salmon Omelet Chicken and Mushrooms with Cream Sauce Mama s Meatloaf and Mashed Cauliflower A4 B4 C4 Day 2 Savory Sausage Breakfast Cups A1 D4 Lemon

More information

Table of Contents. Avocado and Garlic Soup Baked Eggs with Tomatoes and Spinach Carrot and Garlic Soup Chili Garlic Noodles...

Table of Contents. Avocado and Garlic Soup Baked Eggs with Tomatoes and Spinach Carrot and Garlic Soup Chili Garlic Noodles... Table of Contents Avocado and Garlic Soup... 3 Baked Eggs with Tomatoes and Spinach... 5 Carrot and Garlic Soup... 7 Chili Garlic Noodles... 9 Creamy Garlic Penne with Spinach... 11 Garlic Bread... 13

More information

TURMERIC SALMON with CUCUMBER YOGURT & CARROT SALAD

TURMERIC SALMON with CUCUMBER YOGURT & CARROT SALAD TURMERIC SALMON with CUCUMBER YOGURT & CARROT SALAD Serves : 2 : SALMON & ASSEMBLY 2 fillets salmon Sea salt, freshly ground black pepper 2-3 teaspoons SANITA s Freshly Grounded Turmeric Paste 1 tablespoon

More information

March Dinner Ideas. Created by In Balance Pilates

March Dinner Ideas. Created by In Balance Pilates March Dinner Ideas Created by In Balance Pilates March Dinner Ideas In Balance Pilates Enjoy 2 weeks of dinner ideas with our Free gift to You! Get more at www.inbalancepilates.ca Chicken Curry Noodle

More information

Refresh & Rejuvenate

Refresh & Rejuvenate MEAL PLAN CLEANSE PHASE (DAYS 1-10) MEAL PLAN GUIDELINE DAYS 1-10 BREAKFAST SNACK LUNCH SNACK DINNER 2 scoops OsoLean powder 1 scoop NutriVerus powder 1 cup frozen fruit ½ to 1 cup fresh or frozen vegetables

More information

Bison Chili. Ingredients. Directions

Bison Chili. Ingredients. Directions Bison Chili 3 tbsp extra-virgin olive oil 12 oz ground bison ½ tsp salt ½ tsp freshly ground black pepper 1 small onion, finely chopped 2 garlic cloves, mashed 1 tbsp ground cumin 1 tbsp chili powder 1

More information

Week Plan Recipes Week of April 01 - April 07

Week Plan Recipes Week of April 01 - April 07 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/

More information

BRUSCHETTA ON TOASTED BAGUETTE Servings: 5 Time: 15 minutes

BRUSCHETTA ON TOASTED BAGUETTE Servings: 5 Time: 15 minutes BRUSCHETTA ON TOASTED BAGUETTE Servings: 5 Time: 15 minutes 1 baguette loaf, split in half lengthwise, cut crosswise into 1 1/2-inch slices 2 large ripe beefsteak tomatoes 2 Tbsp. balsamic vinegar 3 Tbsp.

More information

Shopping List WEEK 12

Shopping List WEEK 12 Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Shopping List WEEK 12 2015 paleoplan.com Prep List WEEK 12 Here is a prep list

More information

Broccoli Scramble Serves 1 Prep time: 5 minutes Cook time: 15 minutes

Broccoli Scramble Serves 1 Prep time: 5 minutes Cook time: 15 minutes Week 7 Meals DAY 1 Broccoli Scramble Prep time: 5 minutes Cook time: 15 minutes 2 tbsp Olive oil 2 strips Bacon 2 stalks Broccoli, chopped 3 Eggs 1 Egg white Salt and Pepper, to taste Beat the eggs with

More information

400 CALORIE BREAKFASTS 500 CALORIE BREAKFASTS. Chocolate chia breakfast pots. Salmon Frittata. INGREDIENTS (serves 2)

400 CALORIE BREAKFASTS 500 CALORIE BREAKFASTS. Chocolate chia breakfast pots. Salmon Frittata. INGREDIENTS (serves 2) Recipes 400 CALORIE BREAKFASTS Chocolate chia breakfast pots 30g chia seeds 175ml semi-skimmed milk 10g cocoa 4 dates or up to 2 tablespoons maple syrup Large handful of raspberries Stir the chia seeds

More information

Women's Hormone Balancing Diet

Women's Hormone Balancing Diet Women's Hormone Balancing Diet Women's Hormone Balancing Meal Plan by Melissa Holloway C.H.N. www.melissaholloway.com Mon Tue Wed Thu Fri Sat Sun Chocolate Cauliflower Shake Chocolate Cauliflower Shake

More information

Breakfast. Snack 1. Lunch. Snack 2. Dinner. & Pecan Breakfast. Mango Oat Smoothie. Mango Oat Smoothie. Grilled Shrimp. One Pan Paleo.

Breakfast. Snack 1. Lunch. Snack 2. Dinner. & Pecan Breakfast. Mango Oat Smoothie. Mango Oat Smoothie. Grilled Shrimp. One Pan Paleo. Mon Tue Wed Thu Fri Sat Sun Pear & Pecan Breakfast Pear Quinoa & Pecan Breakfast Strawberry Quinoa Coconut Overnight Strawberry OatsCoconut Overnight Triple Berry Oats Protein Bowl Spinach Quiche with

More information

Help Your Diabetes: Menu & Recipes for Week 2

Help Your Diabetes: Menu & Recipes for Week 2 Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 2 Sunday Monday Tuesday Wednesday Thursday Friday Saturday 2 Eggs Over Easy 2 Canadian Bacon Red Pepper strips 2 Scrambled

More information

PALEO SUPER BOWL MENU

PALEO SUPER BOWL MENU PALEO SUPER BOWL MENU Breakfast Lunch Dinner Saturday Sunday Paleo Chick-fil-A Jalapeño Lime Chicken Wings with Ranch Dressing Sriracha Deviled Eggs Jalapeño Crab Dip Coconut Chili Lime Shrimp Baked Avocado

More information

Perfect Meal Plans. Week 18

Perfect Meal Plans. Week 18 Perfect Meal Plans Meal Plan Breakfast Lunch Dinner Day 1 Mixed Seafood Omelet Cheesy Chicken and Sweet Potatoes Creamy Shrimp and Vegetable Saute A18 B18 C18 Day 2 Spinach and Artichoke Scramble D18 A1

More information

3. Marinated Crucifers and Friends This is a wonderful appetizer to take to a pot luck. The longer it marinates the better it tastes!

3. Marinated Crucifers and Friends This is a wonderful appetizer to take to a pot luck. The longer it marinates the better it tastes! 1. Cauliflower Popcorn - yields approximately 8 appetizer servings Here is another surprisingly delicious appetizer. It can be served fresh out of the oven or at room temperature. 2 Tbsp. olive oil, approximately

More information

7 Days Of Recipe & Meals Inspiration!

7 Days Of Recipe & Meals Inspiration! 7 Days Of Recipe & Meals Inspiration! Mon Tue Wed Thu Fri Sat Sun Breakfast Blueberry Zucchini Breakfast Cookies Grapes & Almonds Mango Oat Smoothie Hard Boiled Eggs Blueberry Zucchini Breakfast Cookies

More information

Whole30 Meal Plan - Week 1

Whole30 Meal Plan - Week 1 Whole30 Meal Plan - Week 1 Breakfast Lunch Dinner Day 1 [A] Rosemary, Sausage & Sweet Potato Hash* [C] Pulled Pork w/ Roasted Veggies* [D] Crispy Chicken Thighs w/ Zesty Cauliflower Day 2 [B] Southwest

More information

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

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

More information

Day Day Day Day

Day Day Day Day CONTENTS Day 1... 3 Breakfast... 3 CHOCOLATE smoothie... 3 Lunch... 4 HERB SALAD... 4 Dinner... 5 Tomato & Cucumber Salad with Maple Baked Chicken... 5 Day 2... 6 Breakfast... 6 Grain Free Oatmeal... 6

More information

Lemon. Detox. The. A selection of carefully balanced recipes to complement your detox

Lemon. Detox. The. A selection of carefully balanced recipes to complement your detox A selection of carefully balanced recipes to complement your detox We offer the within our clinic and see the benefits it brings for both body and mind. detox can be followed in a variety of ways, from

More information

Week 3 Meals. Classic Omelet with Mushrooms and Bacon DAY 1. Serves 1 Prep time: 10 minutes Cook time: 30 minutes

Week 3 Meals. Classic Omelet with Mushrooms and Bacon DAY 1. Serves 1 Prep time: 10 minutes Cook time: 30 minutes Week 3 Meals DAY 1 Classic Omelet with Mushrooms and Bacon Prep time: 10 minutes Cook time: 30 minutes 1 green bell pepper 1 1/2 tablespoons olive oil 1/2 cup chopped onions 1/4 cup sliced mushrooms 1

More information

Week Three Healthy Living Recipes

Week Three Healthy Living Recipes Week Three Healthy Living Recipes Detox Salad Stuffed Peppers Chicken Tortilla Soup Basil Almond Crusted Salmon with Roasted Asparagus, Sautéd Zucchini and Squash Bun-less Burgers with Kale, Veggie Sauté,

More information

Mon Tue Wed Thu Fri Sat Sun

Mon Tue Wed Thu Fri Sat Sun Mon Tue Wed Thu Fri Sat Sun Breakfast RYJ Blueberry Overnight Oats RYJ Green Apple Kiwi Protein Shake RYJ Blueberry Overnight Oats RYJ Green Apple Kiwi Protein Shake RYJ Blueberry Overnight Oats RYJ Green

More information

%FMJDJPVT %*"#&5&4 3&$*1&4

%FMJDJPVT %*#&5&4 3&$*1&4 %FMJDJPVT %*"#&5&4 3&$*1&4 :63* &-,"*. Apple Orchard Oatmeal Oatmeal 1 cup cold water 1/2 cup old fashioned rolled oats (steel cut is best) 1 pinch salt (optional) Apple Pie Topping 1 tsp stevia or xylitol#

More information

INGREDIENTS. Italian Chicken

INGREDIENTS. Italian Chicken Italian Chicken 100 grams of chicken handful of fresh tomatos basil oregano 1/4 cup of onion 1/4 cup of spinach fresh garlic salt and pepper I cut up the chicken and put it in the pan and add tomatos only

More information

UNEXPECTED HERB RECIPES FLAVORS WITH A TWIST SHOPGARDENREPUBLIC.COM

UNEXPECTED HERB RECIPES FLAVORS WITH A TWIST SHOPGARDENREPUBLIC.COM 20 HERB RECIPES UNEXPECTED FLAVORS WITH A TWIST BASIL MOJITO COCKTAIL 1 About 10 large basil leaves, divided 1/4 cup plus 4 tsp. superfine sugar, divided 1/4 cup lime juice 1/2 cup white rum About 1/2

More information

MEAL PLAN AND RECIPES WELLNESS 90 PROGRAM CONTENTS. Overview...2. Breakfast...3. Shakes...7. Lunch Recipes Dinner Recipes Snacks...

MEAL PLAN AND RECIPES WELLNESS 90 PROGRAM CONTENTS. Overview...2. Breakfast...3. Shakes...7. Lunch Recipes Dinner Recipes Snacks... WELLNESS 90 PROGRAM MEAL PLAN AND RECIPES CONTENTS Overview...2 Breakfast...3 Shakes...7 Lunch Recipes... 8 Dinner Recipes...11 Snacks...14 1 OVERVIEW WELLNESS 90 PROGRAM OVERVIEW BREAKFAST LUNCH DINNER

More information

Chicken Saltimbocca Serves: 4 Prep Time: 15 min. Cook Time: 15 min. Total Time: 30 min.

Chicken Saltimbocca Serves: 4 Prep Time: 15 min. Cook Time: 15 min. Total Time: 30 min. Chicken Saltimbocca Prep Time: 15 min. Cook Time: 15 min. Total Time: 30 min. 4 Nature s Basket boneless skinless thin sliced chicken breasts 1 pkg. Nature s Basket organic sage 3 oz. Dietz & Watson prosciutto

More information

Breakfast. Lunch. Snack 1. Dinner. Snack 2. Chickpea Waldorf. Grapes & Almonds. Banana with Peanut. Powerhouse Veggie

Breakfast. Lunch. Snack 1. Dinner. Snack 2. Chickpea Waldorf. Grapes & Almonds. Banana with Peanut. Powerhouse Veggie Mon Tue Wed Thu Fri Sat Orange Immunity Booster Orange Smoothie Immunity Booster Sweet Smoothie Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats

More information

Ry's Meal Plan. The New School Kitchen Created by The New School Kitchen

Ry's Meal Plan. The New School Kitchen   Created by The New School Kitchen Ry's Meal Plan Created by Tue Wed Thu Fri Sat 6 6 5 5 4 Slow Cooker B NSK Red Thai NSK One Pan Slow Cooker M Dinner Vegan Corn B Roasted Broc Mashed Parsn Blueberry Ban Snack 3 Ry's Meal Plan 51 items

More information

Steak Quesadillas with Avocado Sauce and Tomato Salad 9 net carbs per quesadilla 1.5 lbs beef eye round roast 2 Tbsp olive oil 1 Tbsp chili powder Kos

Steak Quesadillas with Avocado Sauce and Tomato Salad 9 net carbs per quesadilla 1.5 lbs beef eye round roast 2 Tbsp olive oil 1 Tbsp chili powder Kos VitalMeals Week 3 Steak Quesadillas with Avocado sauce and Tomato Salad Spicy Kale Stuffed Chicken Breasts Cauliflower "Mashed Potatoes" Parmesan Chicken Dry Rubbed Flank Steak Spinach Salad Miso Ginger

More information

Submitted by apprentice Cheryl Kastanowski, adapted from Harmony Valley

Submitted by apprentice Cheryl Kastanowski, adapted from Harmony Valley Meal Plan Menu Thursday: Grilled Romaine From foodnetwork.com 2 heads romaine lettuce Extra-virgin olive oil Citrus Caesar Vinaigrette, recipe follows Parmigiano-Reggiano Citrus Caesar Vinaigrette: 1 clove

More information

Shopping List WEEK paleoplan.com

Shopping List WEEK paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Shopping List WEEK 5 2016 paleoplan.com Prep List WEEK 5 Here is a prep list to help

More information

Broccolini Recipe Guide

Broccolini Recipe Guide Broccolini Recipe Guide The one and only. Mann Packing was responsible for introducing Broccolini - a sweet, long-stemmed broccoli/chinese kale hybrid - to the United States, and is its sole U.S. grower

More information

Mon Tue Wed Thu Fri Sat. Seed Bars Fresh Strawberries Protein Coffee Protein Coffee Protein Coffee Seed Bars. Mongolian Beef Ginger Stir Fry

Mon Tue Wed Thu Fri Sat. Seed Bars Fresh Strawberries Protein Coffee Protein Coffee Protein Coffee Seed Bars. Mongolian Beef Ginger Stir Fry Paleo April 29 6 days Mon Tue Wed Thu Fri Sat Breakfast Bell Pepper Egg Cups Bell Pepper Egg Cups Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Mexican

More information

Filipino Chicken Adobo with

Filipino Chicken Adobo with Filipino Chicken Adobo with Cauliflower Rice From: http://blog.stuffimakemyhusband.com/2011/06/filipino- chicken- adobo- coconut- cilantro.html Total Time: 50 minutes Cook: 45 minutes Chicken Adobo 4 chicken

More information

BOOTCAMP MEAL PLAN : Week 2

BOOTCAMP MEAL PLAN : Week 2 Snacks: BOOTCAMP MEAL PLAN : Week 2 Breakfast: Your Favorite Recipes Chocolate Covered Strawberry shake Mixed berry smoothie Basic chocolate shake Chocolate almond smoothie Blueberry smoothie Lunch: Repeat

More information

Thanksgiving Dinner for 8

Thanksgiving Dinner for 8 Thanksgiving Dinner for 8 Herb Roasted Turkey Breast with Pan Gravy 1 small onion, peeled and coarsely chopped 1 lemon, scrubbed clean 12 fresh sage leaves Large handful fresh flat- leaf parsley (about

More information

MAMA RECHARGED MEALS 403. Created by Mama Recharged

MAMA RECHARGED MEALS 403. Created by Mama Recharged MAMA RECHARGED MEALS 403 Created by Mama Recharged MAMA RECHARGED MEALS 403 Mama Recharged This is your full plan for the week. The shopping list includes everything you need for all your meals and snacks.

More information

Make Ahead Items. Weeknight Dinner Menu

Make Ahead Items. Weeknight Dinner Menu Weeknight Recipes Make Ahead Items Oven Roasted Breakfast Potatoes & Fresh Fruit, Kale & Chicken Waldorf Salad & Fresh Cut Veggies Weeknight Dinner Menu Sunday Whole30 Classic Meatloaf with Bacon-Balsamic

More information

Blackened Fish with Strawberry Kiwi Salsa. Vegetable and Goat Cheese Phyllo Pie

Blackened Fish with Strawberry Kiwi Salsa. Vegetable and Goat Cheese Phyllo Pie Blackened Fish with Strawberry Kiwi Salsa Vegetable and Goat Cheese Phyllo Pie BLACKENED FISH WITH STRAWBERRY KIWI SALSA For the Blackened Fish: 4-4 oz fillet fish (4 ounces each; flaky white fish like

More information

#MOMLIFE Kid-Friendly Program hannah@fitnessministry.ca Hey Mommas, I know what its like trying to get healthy and get your family on board. I have attached some recipes here for your munchkins and an

More information

BE GOOD & FEEL DELICIOUS. super tasty recipes

BE GOOD & FEEL DELICIOUS. super tasty recipes BE GOOD & FEEL DELICIOUS super tasty recipes california omelet california omelet INGREDIENTS 2 eggs 1 tablespoon SGF coconut oil 2 slices bacon, cooked and crumbled 1/4 avocado, pit and skin removed 1

More information

FRESH FROM THE GARDEN:

FRESH FROM THE GARDEN: Baked Ziti and Summer Veggies FRESH FROM THE GARDEN: Creative Recipes Using Farmers Market Produce 4 oz uncooked ziti pasta 1 Tbsp olive oil 2 cups chopped yellow squash 1 cup chopped zucchini 1/2 cup

More information

Roasted Lamb with Hoisin Sauce

Roasted Lamb with Hoisin Sauce Roasted Lamb with Hoisin Sauce Slow-cooking lamb shoulder, basted in sticky hoisin sauce (yes from a jar), for four hours. Spice up for the adults with fresh chilli, peanuts and spring onions. Serve the

More information

Cauliflower and Harissa Hummus (US)

Cauliflower and Harissa Hummus (US) Cauliflower and Harissa Hummus (US) Prep time: 20 minutes Cook time: 10 Minutes Makes: 4 cups INGREDIENTS 1 medium head cauliflower, cut into 2-inch pieces 2 cloves garlic, roughly chopped 1/2 cup sweet

More information

Recipes. Portabella Veggie Burgers sent in by Chris C.

Recipes. Portabella Veggie Burgers sent in by Chris C. Portabella Veggie Burgers sent in by Chris C. Recipes 2 cups portabella mushrooms, cubed (smaller pieces); gills removed 2 cups cooked black beans, rinsed and divided 1 cup minced broccoli, fresh only

More information

Bikini Belly Flush Cookbook

Bikini Belly Flush Cookbook Bikini Belly Diet Bikini Belly Flush Cookbook 1 Drinks Fat Flush Cran-Water Ingredients: 1 ounce 100% pure unsweetened cranberry juice 7 ounces water : 1. Mix water and unsweetened cranberry juice together

More information

cool Papaya Mango Salsa By: FineMark s Executive Chef, Lisa Fidler

cool Papaya Mango Salsa By: FineMark s Executive Chef, Lisa Fidler Papaya Mango Salsa 2 Pounds Papaya, cut into 1/4-inch dice 1 ½ Cups fresh Pineapple, diced (¼ in.) 2 Scallions, finely chopped 1 small Garlic clove, grated 2 Tablespoons fresh Lime juice & zest ½ teaspoon

More information

Week Plan Recipes Week of September 10 - September 16

Week Plan Recipes Week of September 10 - September 16 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

More information

Weekly Meal Plan Recipes

Weekly Meal Plan Recipes Coconut Cashew Granola 1/8 cup Medjool date 2 Tbsp boiling water 1/2 cup sunflower seeds 1/2 cup slivered almonds 1/2 cup cashews 1 cup coconut flakes 1/8 cup coconut oil 1/8 cup cashew butter 1/4 tsp

More information

21 Days of Meal Planning - Week 3

21 Days of Meal Planning - Week 3 21 Days of Meal Planning - Week 3 BREAKFAST LUNCH DINNER MON Southwestern Fritatta Simple Turkey Club Slow Cooker BBQ Pulled Pork with Zucchini Fries TUE Vanilla Berry Parfait Southwestern Kale Salad All

More information

Dinner 2: Meatballs With Georgian Salad or Roasted Veggies - p.4. Dinner 5: Spicy Beef Salad With Cucumbers & Cashew Raita -p.9

Dinner 2: Meatballs With Georgian Salad or Roasted Veggies - p.4. Dinner 5: Spicy Beef Salad With Cucumbers & Cashew Raita -p.9 In each menu, I suggest 5 dinners, 1-2 breakfasts and a snack, lunch or dessert for the week ahead. I also provide some tips for meal prep, side dishes and substitutions. You can also find these recipes

More information

Remaining Ingredients: 2 cups (16 oz.) mild salsa verde, either homemade or store bought 10 corn tortillas 4 oz. (1 cup) grated Monterey Jack cheese

Remaining Ingredients: 2 cups (16 oz.) mild salsa verde, either homemade or store bought 10 corn tortillas 4 oz. (1 cup) grated Monterey Jack cheese Meal Plan Menu Thursday: Buttermilk Dressing From The Practical Produce Cookbook by Ray and Elsie Hoover 1 cup buttermilk 1 cup mayonnaise or salad dressing 1 tbsp. fresh dill or 1 tsp. dried dill 1 tbsp.

More information

Healthy Living Summer Recipes

Healthy Living Summer Recipes Healthy Living Summer Recipes From our Healthy Living Experts Healthy Living Summer Recipes Page 1 Recipes provided by RVP Rose West Quinoa and Kale Salad Ingredients 1 can organic black beans, rinsed

More information

All Natural Salsa Burgers Over Leafy Greens. Zesty Spinach Salad with Roasted Chicken. Leftovers from E3. Savory Chicken Salad Wrap.

All Natural Salsa Burgers Over Leafy Greens. Zesty Spinach Salad with Roasted Chicken. Leftovers from E3. Savory Chicken Salad Wrap. Week 3 Meal Plan Breakfast Lunch Dinner Day 1 Classic Omelet with Mushrooms and Bacon All Natural Salsa Burgers Over Leafy Greens Perfect Pot Roast A3 B3 C3 Day 2 Leftovers from B3 A1 B3 Zesty Spinach

More information

SAVE ROOM FOR SQUASH

SAVE ROOM FOR SQUASH SAVE ROOM FOR SQUASH Presented at Summer Celebration 2015 by The UT Kitchen Divas! Gwen Joyner, Extension Agent- Carroll County Sarah Poole, Extension Agent- Crockett County Tennille Short, Extension Agent-

More information

SIMPLE AND HEALTHY. Super Bowl. Copyright GoTimeTraining.com LLC. All Rights Reserved.

SIMPLE AND HEALTHY. Super Bowl. Copyright GoTimeTraining.com LLC. All Rights Reserved. SIMPLE AND HEALTHY Super Bowl recipes 3 medium cucumbers (each will yield about 6 slices) ¼ cup store bought basil pesto 6 slices GO Veggie Lactose & Soy Free Mozzarella Slices, cut into ½ inch strips

More information

Servings 4 Calories 230 ORANGE CHICKEN NUGGETS

Servings 4 Calories 230 ORANGE CHICKEN NUGGETS New Recipes for May ROASTED PEPPER BULGAR SALAD Salad 1 cup water 2 cups orange juice 2 cups bulgar 1 red bell pepper 1 yellow bell pepper 1 orange bell pepper 1 medium cucumber 1 large tomato ¼ cup basil

More information

Breakfast October 8, 2013

Breakfast October 8, 2013 1 Melon Salad Breakfast October 8, 2013 1 cup sugar 1-1/2 cups water or fruit juice 2 tablespoons lemon juice 2 tablespoons vinegar 1 teaspoon ground ginger 4 Spanspek (Use cantaloupes if in the USA) 1/4

More information

SCAN ME. Welcome! There are some cool features in this recipe book that will make it easy for you to cook the dishes and also track your food.

SCAN ME. Welcome! There are some cool features in this recipe book that will make it easy for you to cook the dishes and also track your food. Recipe Book Welcome! There are some cool features in this recipe book that will make it easy for you to cook the dishes and also track your food. Recipe Videos All the recipes in the book come with a short

More information

Summer Recipes SWISHY, FISHY TASTY TUNA BURGERS

Summer Recipes SWISHY, FISHY TASTY TUNA BURGERS Summer Recipes SWISHY, FISHY TASTY TUNA BURGERS 2 5OZ. Cans of tuna in water 1/4 Cup Nonfat mayo 3 TBS. Nonfat mayo 1/2 TBS. Mustard 1/4 Cup Chopped green onions 1 Egg white 1/2 Cup breadcrumbs Whole wheat

More information

Be Well CLeanse. Menu plan, shopping lists, & recipes for the perfect 2 week cleanse. bewell.com

Be Well CLeanse. Menu plan, shopping lists, & recipes for the perfect 2 week cleanse. bewell.com Be Well CLeanse Menu plan, shopping lists, & recipes for the perfect 2 week cleanse bewell.com Menu: WEEK ONE DAY 1 Lunch: Smoked Salmon Salad (page 12) Dinner: Grass Fed Burger with Quick Probiotic Pickle

More information

21 DAY CHALLENGE RECIPES

21 DAY CHALLENGE RECIPES 21 DAY CHALLENGE RECIPES TABLE OF CONTENTS APPETIZERS 3 Artichokes and Green Beans 3 Avocado and Grape Tomato Guacamole 6 Tomato and Garlic Green Beans 6 Tomatoes with Shallots and Fresh Basil 6 Wilted

More information

Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1

Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1 Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES 2017 Fit House New York 1 Day 7 Breakfast Lunch Dinner Snack Flat Belly Smoothie Lentil Soup Spanish Chickpea Chicken (P) Vegan Broccoli

More information

jmtf.org ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil

jmtf.org ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil 1 clove garlic, smashed Salt Preheat the oven to 350 F. Toast the pine nuts in

More information

Clean Cut Nutrition Week 1 Approved Recipes

Clean Cut Nutrition Week 1 Approved Recipes Clean Cut Nutrition Week 1 Approved Recipes Clean Cut Detoxing Vegetable Soup 1 onion diced 2 carrots chopped 3 celery stalks chopped 1 cup butternut squash ½ to 1 zucchini, chopped (depending on size)

More information

FAT SHREDDER RECIPES

FAT SHREDDER RECIPES FAT SHREDDER RECIPES TABLE OF CONTENTS APPETIZERS 3 Artichokes and Green Beans 3 Avocado and Grape Tomato Guacamole 6 Tomato and Garlic Green Beans 6 Tomatoes with Shallots and Fresh Basil 6 Wilted Arugula

More information

Mon Tue Wed Thu Fri Sat Sun

Mon Tue Wed Thu Fri Sat Sun Mon Tue Wed Thu Fri Sat Sun Breakfast RYJ Eggs n' Guac Breakfast Bowl RYJ Eggs n' Guac Breakfast Bowl RYJ Post Workout Green Smoothie RYJ Post Workout Green Smoothie RYJ Post Workout Green Smoothie RYJ

More information

Chicken Gyros with Cucumber Salsa and Tsatsiki

Chicken Gyros with Cucumber Salsa and Tsatsiki Chicken Gyros with Cucumber Salsa and Tsatsiki Adapted from Gourmet Magazine 2 small cucumbers, divided 1 1/2 cups Greek yogurt (3/4 pounds) 1 teaspoon fresh lemon juice, divided 5 garlic cloves, minced,

More information

Quinoa Salad. Ingredients

Quinoa Salad. Ingredients hydrating Salad Notes: marinate in the lime juice for a while, make this the night before eating. Cucumber, Black Bean, Corn, Tomato, and Avocado Salad 1 English cucumber, diced 1 can black beans, rinsed

More information

Creamed Corn. momsbistro.net

Creamed Corn. momsbistro.net Creamed Corn 2 tbsp butter 1/4 cup cream or milk 3 1/2 cups frozen corn 2 tbsp cream cheese 1 tsp each; salt and garlic powder 1/2 tsp black pepper In the bowl of a food processor, puree 1/2 cup frozen

More information

Vegan Challenge. Breakfast. Recipes. Oatmeal. Avocado Toast. Green Monster Pancakes. Instructions:

Vegan Challenge. Breakfast. Recipes. Oatmeal. Avocado Toast. Green Monster Pancakes. Instructions: WWW.FITMOMMA.COM Vegan Challenge Breakfast Oatmeal 1 ¾ cup water 1 cup rolled oats 1 tbsp chia seeds 1 tbsp hemp seeds ¼ cup raisins Instructions: Bring the water to a boil, add rolled oats, chia seeds,

More information

2013 Paleo Hacks by Chef Samantha All Rights Reserved.

2013 Paleo Hacks by Chef Samantha All Rights Reserved. 1 CONTENTS STANDARD MEASUREMENTS... 3 SNACKS... 4 SALADS... 20 SOUPS... 43 MEATS... 58 SEAFOOD... 75 OMELETTE... 84 DESSERTS... 90 PEPPER SANDWICHES... 135 NOODLE RECIPES... 143 RECIPE INDEX... 151 2 STANDARD

More information

2012 Chateau Chantal Wine Dinner Recipes Chef Perry Harmon

2012 Chateau Chantal Wine Dinner Recipes Chef Perry Harmon 2012 Chateau Chantal Wine Dinner Recipes Chef Perry Harmon 1 pound - fresh chicken breast, boneless and skinless, cubed 8 ounces heavy cream 2 egg whites Salt and white pepper to taste 1 teaspoon each

More information

Holiday Recipes. Hours d oeuvre & Dips Secret Stuffed Mushrooms Spinach, Artichoke, & Kale Dip. Soups & Salads

Holiday Recipes. Hours d oeuvre & Dips Secret Stuffed Mushrooms Spinach, Artichoke, & Kale Dip. Soups & Salads Hours d oeuvre & Dips Secret Stuffed Mushrooms Spinach, Artichoke, & Kale Dip Soups & Salads Holiday Recipes by Roasted Butternut Squash Soup Apple, Blue Cheese, and Walnut Salad Vegetables & Sides Roux-less

More information

Total-Body Transformation Challenge

Total-Body Transformation Challenge Total-Body Transformation Challenge www.mypersonalfitnesscoach.com www.tierraverdefitness.com Table Of Contents Green & Protein Smoothies 3 Biofuel 3 Homemade Dressings & Condiments 4 Breakfast Deliciousness

More information

MEAL PLAN #10 BREAKFAST

MEAL PLAN #10 BREAKFAST MEAL PLAN #10 BREAKFAST Quinoa Pudding Recipe makes 6 servings 1 cup quinoa 2 cups water 2 cups apple juice 1 cup raisins 2 tablespoons lemon juice 1 teaspoon ground cinnamon, or to taste salt to taste

More information

Blueberr y Fruit Crumble

Blueberr y Fruit Crumble Blueberry Fruit Crumble 1 ¼ cups frozen or fresh blueberries 2 teaspoons sugar 1 tablespoons whole-wheat flour 2 teaspoons orange juice ¼ cup rolled oats 1 tablespoon chopped almonds 1 tablespoon brown

More information

Help Your Diabetes: Menu & Recipes for Week 20

Help Your Diabetes: Menu & Recipes for Week 20 Snack Dinner Snack Lunch Snack Breakfast Help Your Diabetes: Menu & Recipes for Week 20 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Cream of Buckwheat* 2 Scrambled Eggs Artichoke Hearts Bell

More information

Perfect Meal Plans. Week 35

Perfect Meal Plans. Week 35 Perfect Meal Plans Meal Plan Breakfast Lunch Dinner Day 1 Baked Eggs with Tomatoes and Parmesan Easy Nicoise Salad Bison Burger with Fried Egg and Quick Slaw A35 B35 C35 Day 2 Spring Vegetable Breakfast

More information

Oriental Chicken Tenders Curried Peanut Chicken

Oriental Chicken Tenders Curried Peanut Chicken Oriental Chicken Tenders Curried Peanut Chicken 1 c. soy sauce 1/3 c. sugar 4 tsp. vegetable oil 1 1/2 tsp. ground ginger 1 tsp. five spice powder 2 bunches green onion 16 chicken tenders (approx. 2 lbs.)

More information

Precision Kitchenware loves you, for 15% off our entire catalogue use coupon code. PKFAMILY - to view our catalogue: click here.

Precision Kitchenware loves you, for 15% off our entire catalogue use coupon code. PKFAMILY - to view our catalogue: click here. Table of Contents Introduction... 3 Julienne Peeler Top Tips!... 3 Squash Zoodles... 4 Meatballs and Zoodles... 7 Yummy Baked Veggie Chips... 9 Low- Carb Zucchini Lasagna... 10 Cilantro Chicken With Spicy

More information

Brussels Sprouts with Umami Sauce

Brussels Sprouts with Umami Sauce Brussels Sprouts with Umami Sauce Brussels Sprouts: 1 ½ teaspoons expeller-pressed canola oil 1 ½ pounds Brussels sprouts, halved 2 garlic cloves, thinly sliced 1/3 cup Umami Sauce (see below) 2 teaspoons

More information

Clean Eating Taco Shrimp

Clean Eating Taco Shrimp Clean Eating Taco Shrimp Serves 4 Course: Main Course Main Ingredient: Fish 2 pounds large, pre-cooked shrimp thawed if frozen 4 tbsp. taco seasoning see recipe Clean Taco Seasoning 2 tbsp. olive oil (or

More information

2018 Summer CSA Recipes Week 2

2018 Summer CSA Recipes Week 2 2018 Summer CSA Recipes Week 2 Creamy Garlic Scape Dip INGREDIENTS 10 garlic scapes 1/4 cup almonds 2 tbs. sunflower seeds 2 tbs. olive oil 1/4 cup freshly grated parmesan cheese salt and pepper 1/2 cup

More information

Fish with Green Tahini Sauce

Fish with Green Tahini Sauce Fish with Green Tahini Sauce Olive oil for baking dish 4 6 oz. Red snapper (skin on) or skinless cod fillets 1 medium clove garlic ½ cup tahini ¼ teaspoon ground cayenne ½ teaspoon sea salt ½ cup packed

More information