SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Bbq chicken with smoky roasted sweet potatoes
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1 January 2019 SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY Prep Day Pork chops and green beans Italian Meatballs and salad Prep day Leftovers MEAL PREP Grilled chicken with broccoli and fruit salad BLT salad tacos Cobb salad Sesame chicken chopped salad Bbq chicken with smoky roasted sweet potatoes Burgers with sweet potatoes and side salad Chicken tortilla soup Chili Bbq ranch chicken wraps Leftovers lemon-oregano chicken kabobs with veggies Pulled pork tacos Leftovers Bbq pulled pork sandwich Stuffed pepper soup Homemade pizza Burgers with broccoli and fruit Grilled chicken with broccoli Turkey wrap, raw veggies, fruit Bbq chicken chopped salad Pork chops with mixed vegetables Leftovers Rotisserie chicken, mashed potatoes Taco salad chicken, walnut, and apple salad Leftovers Turkey bacon wrap with raw veggies and fruit
2 Grilled chicken with fruit Salad (serves 2) 1-2 chicken breasts pounded Salt Pepper Olive oil Garlic powder Fruit salad 1 cup Strawberries 1 cup Grapes 1 Banana January Challenge Recipe Index 1. Rub olive oil on chicken. 2. Season with spices and grill. 3. Clean and chop fruit. Put in bowl and toss together. 4. Serve immediately or put in containers and heat chicken while on the road. BLT Salad (serves 2) Sweet potato fries: 1 sweet potato, very large 1 teaspoon smoked paprika 1/2 teaspoon chili powder salt and pepper 3 tablespoons olive/avocado/coconut oil Bacon, Spinach, Egg Salad: 6 cups spinach 2 tomatoes, sliced 2 eggs, hard-boiled, sliced 8 strips bacon, cooked and chopped Salad dressing: 1/2 cup mayonnaise (Primal Kitchen is paleo option) 2 tablespoons almond milk or more 1 teaspoon lemon juice freshly ground pepper to taste Instructions: Sweet potato fries: Preheat oven to 425 degrees Fahrenheit. Peel the potato, slice in thin strips. In a large bowl, toss with spices and 3 tablespoons of oil. Spread in one layer on aluminum foil lined baking sheet. Bake in the upper rack of the oven for about 20 minutes. Remove and let cool on wire rack. Bacon, Spinach, Egg Salad: In a large salad bowl, combine spinach, sliced tomatoes, chopped bacon, sliced eggs, sweet potato fries. Whisk mayonnaise, almond milk and lemon juice in a small bowl. Add freshly ground pepper to the dressing, to taste. Sprinkle the dressing over the salad (you don't have to use all of it, just use as much as you prefer) and mix.
3 Or, alternatively, layer the salad by layering spinach leaves as a first layer, then adding sliced tomatoes, chopped bacon, sliced eggs, and sweet potato fries in little separate sections on top. Sprinkle with some of the salad dressing and serve with the remaining salad dressing on the side Another way to serve this salad is to mix all salad ingredients, except for sweet potato fries, with the dressing, then add sweet potato fries on top of the salad. Cobb Salad (serves 1) 4-6 cups romaine, spinach or mixed greens 2 pieces of bacon, chopped 1/2 avocado 1 hard boiled egg Few onion slices 1/2 tomato Grilled chicken breast in thin slices or chopped Salad dressing 1. Put all ingredients in bowl. 2. Add favorite dressing and toss. Tacos (serves 1-2) Meat 1/2 pound ground beef 2 tsp Chili powder 1 tsp Garlic salt 1 tsp Paprika 1 tsp Onion powder or dried onion 1/2 tsp Pepper 1/2 cup Water
4 Optional Toppings Tomatoes Chopped onion Chopped peppers Fresh salsa Sliced avocado or guacamole 1. Brown meat in skillet 2. Add seasonings and water. Stir together and simmer until extra water has cooked into meat. 3. When meat is ready, make your tacos! 4. Use large green lettuce leaves for tortillas or corn tortillas/shells. Sesame Chicken Chopped Salad (Serves 2-4) Ingredients For the Dressing: 1/3 cup coconut aminos 1/4 cup red wine vinegar (or apple cider vinegar) 3 tablespoons avocado oil 2 tablespoons toasted sesame oil 2 tablespoons minced ginger 1 teaspoon onion powder 1 teaspoon salt 1/2 teaspoon pepper For the Salad: 1.5 pounds boneless, skinless chicken thighs 4 diced green onions (can sub for 1/2 red onion finely diced) 1/2 large green cabbage, thinly sliced, or one whole green cabbage if it s small 1/2 red cabbage, thinly sliced 2 cups shredded or matchstick carrots 1 cup sliced almonds 1 can Mandarin oranges (no sugar/syrup check labels!) 1/2 cup chopped and loosely packed cilantro 1 tablespoon black sesame seeds 1 tablespoon white sesame seeds Directions 1. Combine all the ingredients for the dressing in a bowl 2. In a plastic baggie, add about 3-4 tablespoons of dressing with the chicken 3. Allow to marinate for at least a half hour 4. Add chicken with the dressing into a large skillet and cook over medium heat for 6-8 minutes on each side or until cooked thoroughly or grill
5 5. Allow to cool to room temperature before chopping and adding to the salad 6. Combine all other salad ingredients besides dressing and chicken in a large bowl 7. When chicken is cool, add to the salad 8. Stir in dressing well and enjoy! Chicken Tortilla Soup (Serves 4) 1 1/4 lb. skinless, bone-in chicken thighs (about 4) or any chicken pieces you would like 1 small onion, chopped 1/2 red bell pepper, chopped 1 garlic clove, chopped 2 oz. chicken stock 1 (14.5-oz.) can diced tomatoes, drained 1 (8-oz.) can tomato sauce 1 (4-oz.) can chopped green chiles 1 tsp. chili powder 1 tsp. dried oregano 3/4 tsp. ground cumin Kosher salt Freshly ground black pepper 1-ish cup of corn (omit for Paleo or keto) 3 oz. green beans, halved 1 tbsp. fresh lime juice 2 1/2 tbsp. chopped fresh cilantro, plus more for serving 1. Combine chicken, onion, bell pepper, garlic, stock, diced tomatoes, tomato sauce, Chile s, chili powder, oregano, and cumin in a slow cooker. Season with salt and pepper. 2. Cook, covered on low 7 to 8 hours or on high 3 to Add corn and green beans and cook 30 minutes. 4. Remove chicken and discard bones, shred meat. 5. Stir in lime juice and cilantro. 6. Store in a thermos or some container for the road and reheat when ready to eat! Beanless chili (Serves 4-6 people) 2 lbs ground beef or mix 50/50 with sausage 1 medium onion finely chopped
6 2-3 garlic cloves minced 1 small can tomato paste 2 Tbsp chili powder 2 tbsp Worcestershire sauce 1 tsp cumin 1 can/bottle tomato juice (64 ounce) 1 tsp white or apple cider vinegar Salt Pepper Chili packet of spices (optional) 1. Brown meat and drain. 2. Add onion and garlic. Cook until soft 3. Add next 5 ingredients, continue stirring until incorporated. 4. Add tomato juice and vinegar. 5. Simmer a couple hours and adjust spices according to taste. BBQ ranch wraps (serves 1) Chicken, grilled, chopped Onion, sliced Avocado Tomato 2 slices of cooked bacon Bbq sauce Ranch Wrap (whatever you prefer flour, corn, or lettuce) 1. Take your grilled chicken and put in a bowl. Coat in bbq sauce lightly and toss. 2. Put in wrap with other ingredients and serve. Italian meatballs 1 pound hamburger 2 eggs, beaten 1/2 cup grated Parmesan 1 cup panko or bread crumbs 1 small onion, minced or grated (1/2 a large onion) 2-3 cloves garlic, minced 1/2 teaspoon oregano 1 teaspoon salt freshly ground pepper to taste 1/4 cup minced fresh flat-leaf parsley or basil Marinara sauce 1. Mix all ingredients with hands. Form into golfball sized meatballs. Bake at 350 degrees for 30 minutes. 2. Warm marinara sauce and pour over top your meatballs. 3. Store in a container to take on the road and heat up when ready.
7 Lemon oregano chicken kabobs with veggies 1 1/2 lbs. boneless, skinless chicken breast, cut into 1-inch pieces 4 Tbsp. olive oil, divided 4 garlic cloves, crushed 1-2 tsp. dried oregano 1 tsp. salt 1 tsp. ground black pepper 2 Tbsp. freshly squeezed lemon juice 1/2 red onion, quartered 1 green bell pepper, cut into 1 inch pieces 1 red bell pepper, cut into 1 inch pieces 1. In a medium bowl, coat chicken in 2 Tbsp. olive oil, garlic, oregano, salt, and pepper. Marinate 30 minutes. In a small bowl, whisk together 2 Tbsp. olive oil and lemon juice. Set aside. 2. Preheat outdoor grill or indoor grill pan to medium-high heat. Discard marinade and thread skewers (if using wooden, make sure to soak them in water for 20 minutes first to prevent burning) alternating chicken and vegetables. Sprinkle with salt and pepper. Grill, turning and basting occasionally with the olive oil-lemon mixture, until the chicken is just cooked through. 3. Serve or store in a container and heat up on the road. Stuffed pepper soup (serves 6) 2 tablespoons garlic oil 2 pounds grass fed ground beef 1 teaspoon salt 2 teaspoons italian seasoning (check ingredients for no onion or garlic) 2 (14.5oz) cans diced fire roasted canned tomatoes 1 cup strained tomatoes 3 whole bell peppers (not green) chopped 1 bunch green onions chopped- about 1/2 cup 1/2 cup water (for stove-top) 3 cups white rice or cauliflower rice for paleo/keto 1. Press the "saute" button and add the oil, beef, salt, and seasoning and cook for 6-8 minutes, breaking up the meat and stirring regularly. Hit "cancel". 2. Add in the tomatoes, peppers, and green onion and stir well. 3. Place the lid on, make sure the valve is closed. Press the "manual" button and then adjust the time to 10 minutes. 4. Hit "cancel" and release the pressure. Serve with rice or cauliflower rice. STOVE-TOP INSTRUCTIONS 1. Add garlic oil to a large skillet and cook the peppers over medium heat for 5 minutes, until tender. 2. Add the beef, salt, and seasoning and cook until browned, 5-7 minutes. Add in the tomatoes, green onions and water and cook 10 minutes. BBQ pulled pork lbs. boneless pork loin 1/2 onion sliced
8 1 Tbsp paprika 1 tsp black pepper 2 tsp salt 1/2 16 oz. bottle BBQ sauce 2 cloves garlic, minced or pressed 1/2 cup water 1. Add all ingredients to the slow cooker. 2. Cook on medium for 6 hours or low for 8-10 hours. 3. Shred and enjoy with a fresh side! Turkey wrap (serves 1) Turkey meat (uncured) Tomato Onion Bacon (optional) Fresh veggies sliced Any condiments desired Wrap (tortilla or large green lettuce leaves) 1. Put all ingredients in wrap of choice. 2. Enjoy with fresh fruit or veggies as the side. Rotisserie chicken and potatoes (serves 2-4) Chicken Potatoes Broth or milk of choice Salt Pepper Butter 1. Purchase a rotisserie chicken already cooked from the store. 2. Make mashed potatoes by boiling in water on the stove until soft. 3. Drain potatoes, mash in a bowl and make creamy by adding broth or milk (almond, cows milk, coconut milk). Season with salt and pepper and butter. 4. Add a vegetable side and serve or put into containers to take on the road. Taco salad (serves 2-4) Seasoned Ground beef (1 pound) Tomatoes chopped Chopped peppers 1 avocado sliced Sliced onion Chipotle ranch dressing or French dressing Tortilla chips (optional..corn free option is plantain chips)
9 Lettuce 1. After cooking ground beef (see tacos recipe), put in a bowl with the rest of ingredients and toss. 2. For taking on the road, leave chips and dressing separate and then add and toss or shake up when ready. No heating necessary for this salad. Chicken, walnut, and apple salad Romaine lettuce Grilled chicken, cooked and chopped 1/4-1/2 cup Walnuts Feta cheese (optional) 1-2 apples 1 large carrot, chopped Poppyseed dressing or Vinaigrette of choosing 1. Combine all ingredients (except dressing if prepping for the road). 2. Toss in dressing when ready to eat. Homemade pizza Dough Ingredients: 2 cups flour and more for kneading 1 tbsp olive oil 1 tbsp honey 1/4 cup hot water 3/4 cup water room temperature 2 1/4 tsp yeast Sauce: 7.5 ounce can tomato sauce 1/2 tsp garlic salt 1/4 tsp pepper 1/2 tsp italian seasoning 1/2 tsp basil 1 tbsp parmesan cheese (you can also just buy a jar of marina sauce, but watch sugar content, and skip the seasonings) 8 oz block mozzarella cheese grated (double ingredients but keep yeast the same to make 2 pizzas)
10 1. pour 1/4 cup hot water with 2 1/4 tsp yeast. Let sit a couple minutes. 2. Add 3/4 cup room temp water with flour and olive oil. 3. Mix together and then knead on counter or in mixer with dough hook for about 3-5 minutes and use more flour so it doesn t stick. 4. Once soft and not sticky, put in greased bowl. 5. Let rise 30 minutes to an hour with a towel or plastic wrap over the bowl in oven or warm draft-free place. 6. Take out, punch down and put on greased pan. 7. Mix sauce ingredients in bowl. Spread over pizza. 8. Grate cheese and add on top. Add other toppings if you want. 9. Cook in preheated oven of 400 degrees for about minutes. Homemade Pizza (Paleo, Keto, gluten free, dairy free) Crust: 1 cup tapioca flour 1/3 cup coconut flour 1 egg 1/2 cup oil (coconut oil melted or avocado oil) 1/2 tsp salt 1/2 cup hot water Rimmed pan Parcment paper Toppings: Marinara sauce Chopped peppers, mushrooms, and onions Chopped zucchnini Fresh basil tomatoes Meat of choice- Cooked sausage, pepperoni, ham, bacon 1. Preheat oven to 415 degrees. 2. Put parchment paper on rimmed pan. 3. Combine crust ingredients in a bowl and stir together in bowl. Spread out onto parchment paper. 4. Pre-bake in oven 10 minutes. 5. Pull out and let cool a few minutes. 6. Spread marinara sauce on crust and top with desired veggies and meats. 7. Cook another minutes in oven. Pull out, cut, serve immediately. 8. If taking on the road- let cool and put in airtight container or baggie to bring with you.
11 Smoky Roasted Sweet Potatoes (serves 1-2) 1-2 large sweet potatoes, scrubbed clean and diced 2-3 strips of bacon, chopped 3/4 tsp chili powder 1/2 tsp salt 1/4 tsp cinnamon 1/4 tsp cayenne pepper 1. Preheat oven to 400 degrees. 2. In bowl, toss all ingredients together. Spread onto a rimmed baking sheet. 3. Place in oven for about 15 minutes. 4. Toss to coat potatoes in rendered bacon fat. Continue roasting for about 15 minutes, until potatoes are crisp. 5. Let cool and place in airtight container if you are prepping for the week.
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