5 Prep List WEEK 12 Here is a prep list to help make cooking according to the meal plans as easy as possible. It includes any meals that need to be prepared ahead of time (with marinades or longer cooking times), as well as any optional prep tips to help make weeknight meals easier to manage. Sunday Season chicken breasts with salt and pepper (optional) and sauté over medium heat in olive oil, avocado oil or ghee for 4 to 6 minutes on each side until golden brown for Meal 2. Prepare Sausage and Zucchini Breakfast Casserole for Meal 5. Bake Paleo Pumpkin Muffins for Meal 7. Monday Marinate pork and refrigerate overnight for Meal 12. Wednesday Make Kale Chips ahead for Meal 19 (optional). Saturday Start Slow-Cooker Curried Chicken and Butternut Squash 8 hours prior to Meal 28.
6 Meal Meal Plan Plan Recipes WEEK WEEK 12 12
7 Meal # 1 Bacon Stir-Fry Breakfast Number of servings 2 Approximate cooking time: 25 minutes Calories 429, Fat 31g Carbohydrates 30g, Protein 13g 8 slice(s) bacon, diced 1 /2 medium onion(s), yellow, diced 1 medium sweet potato(es), diced 1 medium zucchini, diced 1 /3 pound(s) green beans, fresh, or about 8-10 beans 1 medium avocado(s) 1 /8 teaspoon(s) black pepper, freshly ground, to taste Cook chopped bacon in a medium skillet over medium-low heat. Drain fat when done and set bacon aside. Meanwhile, heat a large saute pan over medium-high heat. Add 1 Tbs of drippings from the bacon pan, onion, and sweet potato. Stirring often, saute until onions begin to turn translucent and sweet potato softens slightly (about minutes). Add zucchini and green beans to the sweet potato mixture and cook just until they turn bright green.
8 Combine bacon and vegetables. Season with freshly ground black pepper, and top with avocado to serve. Meal # 2 Gazpacho Soup Number of servings 2 Approximate cooking time: 10 minutes Calories 101, Fat 1g Carbohydrates 24g, Protein 5g 4 medium tomato(es), quartered 1 small onion(s), coarsely chopped 1 medium cucumber(s), peeled and coarsely chopped 1 tablespoon(s) parsley, fresh, about 1 sprig 1 medium garlic clove(s), peeled 1 /2 cup(s) water, cold 1 medium lemon(s), juiced 1 teaspoon(s) sea salt, (optional) 1 teaspoon(s) black pepper, freshly ground, to taste 1 /4 teaspoon(s) cayenne pepper, (optional) 1 /4 cup(s) ice
9 Blend all ingredients in a blender or food processor until vegetables are chopped very small ( not pureed ). Serve cold. Meal # 3 Strawberry Kiwi Smoothie Number of servings 2 Approximate prep time: 5 minutes Calories 472, Fat 40g Carbohydrates 28g, Protein 6g 1 large kiwi(s), peeled and roughly chopped or sliced 1 cup(s) strawberries, frozen 1 can(s) coconut milk, full fat (403 ml)
10 Approximate cooking time: 60 minutes 2 tablespoon(s) chia seeds 1 teaspoon(s) honey, raw, (optional) Calories 466, Fat 20.5g Carbohydrates 17.0g, Protein 54.0g Combine kiwi, strawberries, coconut milk and honey (if desired) in a blender. Pulse for 60 seconds, or until fully blended. Stir in chia seeds. Serve immediately. For a thicker smoothie, refrigerate for 4 to 24 hours to let chia seeds "gel." Meal # 4 Vegetable Beef Chili 3 tablespoon(s) olive oil 1 medium onion(s), diced 1 medium jalapeno pepper(s), seeded and diced 2 medium garlic clove(s), minced 1 small zucchini, chopped 1 tablespoon(s) chili powder 1 teaspoon(s) cumin 1 /2 teaspoon(s) paprika 1 pound(s) beef, ground 1 /2 pound(s) pork, ground 4 cup(s) spinach, baby 3 medium tomato(es), chopped, about 3 cups 1 medium tomato(es), crushed, about 1 cup 1 /8 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, to taste In a large saucepan or Dutch oven, heat the oil over medium heat. Add the onion and jalapeño, and cook until soft. Stir in the garlic and zucchini. Cook for a minute and add the seasonings. Stir and add the beef and pork to the pot. Cook until no longer pink in the center. Add the spinach and tomatoes, and season with salt and pepper. Simmer until vegetables are soft and chili is thickened, minutes. You can simmer for several hours to improve flavor; simply add water or broth to the pan. Serve hot.
11 Meal # 5 Sausage and Zucchini Breakfast Casserole Approximate cooking time: 60 minutes Approximate prep time: 15 minutes Values are per serving: Calories 471, Fat 30g 3 medium zucchini, trimmed 4 large mushrooms, white button or cremini, halved 1 large onion(s), yellow, peeled and quartered 1 pound(s) sausage, ground breakfast 1 /2 tablespoon(s) thyme, fresh, (optional) 2 tablespoon(s) almond flour 6 large egg(s) 1 /2 teaspoon(s) garlic, granulated 1 /2 teaspoon(s) sea salt 1 /4 teaspoon(s) cayenne pepper, (optional) Number of servings 6 Approximate cooking time: 40 minutes Calories 291, Fat 21g Carbohydrates 21g, Protein 11g Preheat oven to 400 F. Place a grater blade on a medium or large food processor (or just use a box grater to shred the veggies by hand). Grate the zucchini, mushrooms and onion. With a paper towel, squeeze excess moisture out of the zucchini. Scrape the veggie mixture into the bottom of a 8x8 or 9x9 baking dish and lightly pat down to form an even surface. Crumble the raw sausage on top of the veggies. Sprinkle with fresh thyme and almond flour. In a medium mixing bowl, combine eggs, granulated garlic, sea salt, and cayenne (optional) and whisk until eggs are a pale yellow (about 30 seconds). Pour egg mixture evenly over sausage and veggies in the baking dish. It should sink to the bottom of the pan. Place in oven and bake for 45 to 55 minutes, or until browned on top and cooked through. There will be some residual water from the vegetables. Cool at least 15 minutes. Slice into 4 servings and enjoy warm or cold. Carbohydrates 11g, Protein 41g Meal # 7 Meal # 7Paleo Pumpkin Muffins 1 1 /2 cup(s) almond flour 3 /4 cup(s) pumpkin puree, organic
12 3 large egg(s) 1 teaspoon(s) baking powder 1 teaspoon(s) baking soda 1 /2 teaspoon(s) cinnamon 1 1 /2 teaspoon(s) pumpkin pie spice 1 /8 teaspoon(s) sea salt 1 /4 cup(s) honey, raw, (optional) 2 teaspoon(s) almond butter 1 tablespoon(s) almonds, sliced paper muffin liners Preheat oven to 350 F. Coat muffin tins with coconut oil (or use paper muffin cups and add 1/2 teaspoon melted coconut oil to batter). Mix all ingredients and pour evenly into tins. Bake for 25 minutes on the middle rack. Sprinkle almonds on top immediately after taking them out of the oven. Meal # 8 Waikiki Salmon Approximate cooking time: 25 minutes Approximate prep time: 15 minutes 1 1 /2 pound(s) salmon, (Wild Alaskan) 1 1 /2 tablespoon(s) coconut oil, melted 1 1 /3 cup(s) pineapple(s), chopped 1 /2 cup(s) coconut, unsweetened shredded 1 teaspoon(s) sea salt, to taste 1 /2 teaspoon(s) black pepper, freshly ground to taste Calories 396, Fat 21g Carbohydrates 10g, Protein 37g
13 Preheat oven to 350 F. Cut salmon into 4 6oz-pieces. Place one 6oz piece of salmon in the center of a piece of parchment then onto a large baking tray. (I used pre-cut, unbleached parchment paper) Season with sea salt and pepper and add 1-2 teaspoons melted coconut oil, 1/3 cup fresh chopped pineapple and 2 tablespoons shredded coconut. Bring the long edges of the parchment together over the salmon and fold down a few times to secure. Then, fold each short end over a few times to form a closed pouch. Repeat for each piece of salmon. Bake for minutes until fish flakes easily with a fork. Meal # 8 Roasted Brassica Approximate cooking time: 45 minutes 2 head(s) broccoli, cut into 1 inch florets 1 /4 head(s) cauliflower, cut into 1 inch florets 4 cup(s) brussels sprouts, halved, about 1 pound 1 /2 pound(s) radish(es), quartered 4 tablespoon(s) ghee, or coconut oil 2 tablespoon(s) olive oil 1 /8 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, to taste 4 medium garlic clove(s), quartered 2 medium onion(s), chopped 8 slice(s) bacon, cooked and crumbled Preheat the oven to 400 F. In a skillet, add the ghee and heat on medium-high heat. Saute the broccoli, cauliflower, Brussels sprouts, radishes, and onion for 5-8 minutes or until they start to turn brown. Place the mixture on a baking sheet and drizzle with olive oil, sea salt, and black pepper. Add the garlic cloves and place in the oven. Bake for minutes or until vegetables brown and become crispy. Remove from heat, top with bacon crumbles, and serve warm. Meal # 12 Ginger and Garlic Pork Tenderloin with Cauliflower Rice
14 Approximate cooking time: 30 minutes 1 cup(s) coconut aminos Approximate passive time 2-24 hours Calories 360, Fat 10g 1 1 /2 pound(s) pork tenderloin Carbohydrates 23g, Protein 39g 2 tablespoon(s) ginger, fresh, sliced, about 2 inches 2 medium garlic clove(s), peeled and sliced 1 cup(s) wine, white 1 /2 teaspoon(s) sea salt 1 tablespoon(s) coconut oil 1 head(s) cauliflower, cut in florets 6 medium onion(s), green, trimmed and sliced Slice pork tenderloin into 1 inch rounds. Place meat in a covered shallow dish (non-metal) or re-sealable plastic bag. Add coconut aminos, white wine, ginger root slices and garlic. Make sure that the marinade surrounds most of the meat. Cover and refrigerate 2 to 24 hours, turning the meat (or "squishing" the bag) several times to make sure the marinade covers the meat completely. Shortly before mealtime, heat a large skillet over medium-high heat. Meanwhile, remove the tenderloin from the marinade. Do not discard the leftover marinade. Sprinkle both sides of each pork slice with sea salt. When the pan is hot, add coconut oil and wait 15 seconds. (the pan should smoke slightly). Add tenderloin slices to the hot pan and cook 3 to 4 minutes on each side, (or until the internal temperature reaches 145 F). Remove from pan, and let pork rest 5 to 10 minutes. While the meat is resting, reheat the same skillet over high heat. Remove the ginger slices from the leftover marinade and add the remaining liquid to the hot pan. Bring to a boil, uncovered, for 5 to 8 minutes to reduce into a thin sauce. Meanwhile, prepare the cauliflower rice by placing the raw cauliflower florets into a food processor fitted with a chopping blade. Pulse until a rice-like consistency has formed. Remove the cauliflower rice from the food processor and add to the boiling marinade. Stir with a wooden spoon and cook for an additional minute to heat through. To serve, scoop cauliflower rice with coconut amino sauce onto a plate, top with tenderloin slices, and garnish with sliced green onions. Meal # 13 Belgian Waffles with Blueberries Number of servings 2 Approximate cooking time: 15 minutes Calories 454, Fat 31g Carbohydrates 23g, Protein 20g
15 3 large egg(s) 1 cup(s) cashew meal 1 /4 cup(s) coconut milk, full fat 1 /2 teaspoon(s) baking soda 1 /2 teaspoon(s) vanilla 1 /4 teaspoon(s) sea salt, (optional) 1 /2 cup(s) blueberries, fresh or frozen 1 tablespoon(s) coconut oil, melted for greasing the waffle iron Preheat waffle iron to the lowest setting. Place the first five ingredients (eggs, cashew meal, coconut milk, baking soda, vanilla) and salt (if using), in the order listed into a blender and process until completely smooth. Brush waffle iron with melted coconut oil and pour batter in, filling almost to the edges (about 3/4 cup per waffle). Close the lid and cook for one to three minutes until waffles release easily. Top each waffle with 1/4 cup blueberries and serve. Meal # 16 Apple Glazed Turkey Breast Approximate cooking time: 40 minutes Calories 168, Fat 4g Carbohydrates 6g, Protein 25g 4 turkey breast cutlet(s) (4-6 oz) 1 /2 cup(s) apple juice, unsweetened, (or the juice of 1 medium/large apple) 1 /2 cup(s) chicken broth 2 medium garlic clove(s), minced 4 tablespoon(s) tarragon, fresh, minced 1 teaspoon(s) ginger, fresh, grated 1 /4 teaspoon(s) sea salt, (optional) 1 /4 teaspoon(s) black pepper, freshly ground 1 tablespoon(s) coconut oil
16 Combine the apple juice, chicken stock, garlic, tarragon and ginger together in a small bowl. Set aside. Season both sides of turkey cutlets with sea salt and freshly ground black pepper (optional). Heat a large skillet over medium-high heat. When pan is hot, add coconut oil. Sear each cutlet 1-2 minutes on each side, until browned. Place on plate and set aside. Reduce heat to medium and add apple juice mixture to pan. As the sauce comes to a boil add the turkey cutlets back to the pan. Simmer until sauce reduces and turkey is fully cooked. Meal # 16 Baked Sweet Potatoes Approximate cooking time: 60 minutes 2 medium sweet potato(es) aluminum foil, (optional) Calories 113, Fat 0g Carbohydrates 26g, Protein 3g 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. Meal # 16 Paleo French Dressing Number of servings 6 Approximate prep time: 10 minutes 1 /4 cup(s) champagne vinegar Calories 245, Fat 19.4g Carbohydrates 19.8g, Protein 1.5g 1 can(s) tomato paste (6 oz) 3 tablespoon(s) Paleo mayonnaise 1 medium garlic clove(s) 1 /4 medium onion(s), chopped, about 1/4 cup
17 1 /4 cup(s) honey, raw 1 teaspoon(s) Worcestershire sauce 1 teaspoon(s) paprika 1 /2 cup(s) olive oil 1 /8 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, to taste Put all ingredients except the oil in a blender and blend until smooth. Slowly stream in the olive oil and continue blending until combined. Season to taste with salt and pepper and store in a jar in the refrigerator for up to a week. Meal # 17 Swiss Chard, Mushroom, and Pepper Frittata Approximate cooking time: 35 minutes Calories 439, Fat 36.3g Carbohydrates 6.8g, Protein 24.1g 12 large egg(s) 1 /2 cup(s) coconut milk, full fat 2 tablespoon(s) coconut oil 1 /2 medium bell pepper(s), red, sliced 1 /2 medium bell pepper(s), yellow, sliced 1 /4 pound(s) mushrooms, sliced, about 1/2 cup 1 /2 bunch(es) chard, about 1 cup 1 /8 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, to taste Preheat oven to 350F. Beat the eggs with the coconut milk and a pinch of salt until well combined. Heat the coconut oil in a cast iron skillet and add the mushrooms and peppers. Cook until lightly soft and turn off the heat. Pour the eggs in the pan and sprinkle with the chard. Season with salt and pepper and bake for minutes, until the eggs are set, being careful not to overcook. Let stand for 5 minutes before slicing and serving.
18 Meal # 19 Kale Chips Number of servings 2 Approximate cooking time: 20 minutes 1 bunch(es) kale 1 teaspoon(s) olive oil Calories 145, Fat 13g Carbohydrates 7g, Protein 2g 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. Meal # 20 Bacon and Avocado Lamb Burger with Buffalo Mayonnaise Approximate cooking time: 15 minutes Calories 589, Fat 38.2g Approximate prep time: 15 minutes Carbohydrates 8.3g, Protein 52.4g 1 1 /2 pound(s) lamb, ground 1 teaspoon(s) oregano, dried 1 /2 teaspoon(s) sea salt 1 /4 teaspoon(s) black pepper 2 tablespoon(s) olive oil 4 slice(s) bacon, cooked until crisp 1 medium avocado(s), sliced 1 /4 cup(s) Paleo mayonnaise 1 teaspoon(s) hot pepper sauce Combine the lamb, oregano, salt, and pepper in a bowl. Form into 4 burgers. Heat the olive oil in a skillet and cook the burgers until browned on both sides and cooked through. Top each burger with a slice of bacon, and a few slices avocado. To make the buffalo mayo, whisk the mayonnaise with the hot sauce. Spoon a tablespoon of mayo on top of each burger.
19 Meal # 24 Paleo Spaghetti Approximate cooking time: 20 minutes 1 tablespoon(s) olive oil 2 medium garlic clove(s), crushed 1 pound(s) beef, ground, or groun turkey or sausage Calories 324, Fat 17g Carbohydrates 19g, Protein 22g 3 cup(s) marinara sauce, about 15 oz, (no sugar added) 24 ounce(s) kelp noodles, (or one spaghetti squash) Heat a large skillet over medium-high heat. Add oil. Add meat and garlic, and cook completely. Add noodles and marinara, stir and bring to a simmer. Preheat the oven to 375 F. Split the squash lengthwise, then dig out the seeds. Place both halves face down on a baking pan, with 1/4 inch of water. Bake for 45 minutes. Dig out squash with a fork (cross-wise) and add to the skillet with the meat and marinara. Meal # 25 Smoked Salmon Scrambled Eggs Number of servings 2 Approximate cooking time: 15 minutes Calories 330, Fat 25g Carbohydrates 3g, Protein 24g 1 teaspoon(s) coconut oil, or bacon grease, lard, or tallow 4 large egg(s) 1 tablespoon(s) water 4 ounce(s) salmon, smoked, sliced or broken into small pieces 1 /2 medium avocado(s) 1 /4 teaspoon(s) black pepper, freshly ground, to taste 1 tablespoon(s) chives, fresh, minced (or use 1 green onion, thinly sliced) Heat a medium skillet over medium heat. Add coconut oil to pan when hot. Meanwhile, crack eggs into a small bowl. Add water and scramble with a fork.
20 Add eggs to the hot skillet, along with smoked salmon. Stirring continuously, cook eggs until soft and fluffy. Remove from heat. Top with black pepper, avocado, and chives to serve. Meal # 28 Slow Cooker Curried Chicken and Butternut Squash Approximate cooking time: 8 hours Calories 500, Fat 27.5g Carbohydrates 12.1g, Protein 51.9g 1 medium butternut squash, peeled, seeded and diced 1 1 /2 pound(s) chicken breast(s), boneless, skinless, cubed 2 tablespoon(s) curry powder 1 teaspoon(s) ginger, fresh, grated 1 medium garlic clove(s), minced 3 tablespoon(s) tomato paste 1 can(s) coconut milk, full fat (403 ml) 1 medium lime(s), juiced 2 tablespoon(s) cilantro, fresh, for garnish 1 /8 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, to taste Put all of the ingredients in a slow cooker pot. Stir to make sure all ingredients are coated, and add water if necessary to make sure everything is covered. Cover, cook on low for 6-8 hours. Before serving, stir in the lime juice, and season with salt and pepper to taste. Top with the cilantro before serving.
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