2. EACH MEAL IS LABELED Each meal is labeled with B and D (short for Breakfast and Dinner) followed by a number (for the day number - Sunday is #1).

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2 2 How To Use This Meal P lan We designed meal plan to be as user-friendly as possible, but re are a few details you should know before starting to use it: 1. DESIGNED FOR 2 PEOPLE The meal plan is designed for 2 people eating at each meal. If you re cking for a different number of people, n simply increase or decrease amounts by correct number. 2. EACH MEAL IS LABELED Each meal is labeled B and D (short for Breakfast and Dinner) followed by a number (for day number - Sunday is #1). 3. EASY TO SWITCH OUT RECIPES All ingredients in Shopping List for each week is labeled meal and day number so that you can easily switch out a recipe or ingredient from our meal plan and shopping list. STAPLE INGREDIENTS refer to ingredients already listed in Pantry List that you likely have on hand. 4. PREP NOTES We ve tried to keep prep during week days to a minimum as we know it s tough when you re busy all day. We ve also utilized some batch cking techniques so you re not making every meal from scratch each day. Cking 1 batch means cking recipe exactly as it s written in Essential Paleo Ckbk (regardless of number of servings it makes). 5. NO DESSERTS INCLUDED No desserts have been included in meal plan as desserts are not an essential part of Paleo diet. However, if you want to add in desserts for any given meal, n feel free to pick one from Essential Paleo Ckbk or from 30-Minute Paleo Dessert Recipes Ckbk. 6. NO LUNCHES INCLUDED To simplify your meal preparation, we ve omitted lunch from meal plan. Instead, we suggest eating salads or leftovers for lunch. Salads are easy to throw toger or else to purchase at a store.

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4 4 BRUNCH (B1) Sweet Potato Breakfast Hash (1 batch) Sunday DINNER (D1) Throw-In-The- Pot Slow Cker Shredded BBQ Pork (½ batch) BBQ Sauce (1 batch) and Cauliflower White Rice (1 batch) AM Prepare 4 batches of Fruit n Nut Granola. Store for Tuesday s and Friday s breakfast. In morning, start 1 batch of Slow Cker Pork. At night, add BBQ sauce to ½ batch. Keep or ½ for use in tomorrow s dinner. PM Make 2 batches of Cauliflower White Rice. Keep 1 batch to accompany tomorrow s dinner. BREAKFAST (B2) Perfect Green Smthie (2 batches) Monday DINNER (D2) Pineapple Pork (1 batch) Leftover Cauliflower White Rice (1 batch) PM Use yesterday s leftover pork to make tonight s Pineapple Pork.

5 BREAKFAST (B3) Pre-Made Fruit n Nut Granola Tuesday DINNER (D3) Spaghetti Squash Bolognese (1/2 batch) 5 BREAKFAST (B4) Wednesday DINNER (D4) Perfectly Scrambled Eggs Stuffed Peppers Cinnamon Butternut Squash & Ground Beef (½ batch) PM Freeze 2 bananas for tomorrow s Chocolate Avocado Smthie. BREAKFAST (B5) Chocolate Avocado Smthie (1 batch) Thursday DINNER (D5) Italian Seasoning Crusted Lamb Mushrms Red Wine and Rosemary (1 batch)

6 6 BREAKFAST (B6) Pre-Made Fruit n Nut Granola and Ultimate Frothy Coffee Friday DINNER (D6) Slow Cker Raspberry Chili (1/3 batch) and Crunchy Kale Chips (1 batch - use oven or microwave method) PM Prepare 1 batch of Slow Cker Raspberry Chili first thing in morning. Set your slow cker to start so meal is ready for your dinner. Once cked, divide into 3: dinner and freeze remainder for hectic weekday meals. BRUNCH (B7) Saturday DINNER (D7) 2-Ingredient Pancakes and Coconut Masala Chai Tea (1 batch) Fish Tacos (1 batch) PM Make 1 batch of Luxuriously Simple Bone Broth. Refrigerate 4 cups for use throughout week, freeze any remainder in ice-cube trays (n pop cubes of broth and store in a zip-lock freezer bag for handy anytime use). Make ½ batch of Coconut Mayonnaise (15 minutes) as it s needed for white sauce in Fish Tacos.

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8 8 Vegetable ½ cup (20 g) fresh basil (D3) 4 large bell peppers (D4, D6) 1 cup (140 g) butternut squash (D4) 1 head (approx. 440 g) of cauliflower (D1) 2 chili peppers (D6) ¼ cup, 2 Tablespns (6 g) cilantro (D2, D7) 10 cloves of garlic (D2, D3, D6) 1 teaspn (2 g) ginger (D2) 4 large kale leaves (D6) 4-6 lettuce leaves (D7) medium-sized button mushrms (approx. ½ lb (227 g) (D5) 3/4 onion (D3, D4) Approx. 1 cup parsley for garnish (optional) (D4) 2 Italian squash (optional) (D6) ½ spaghetti squash (D3) 4 large handfuls of spinach or kale (B2) 1 sweet potato (B1) 1 Tablespn (2 g) fresh thyme leaves (B1) ½ zucchini (B1) Fruit (can be fresh or frozen out added sugar) 1 avocado (B5) 6 bananas (B2, B5, B7) 4-6 slices of lime (D7) 2 cups (490 g) of pineapple chunks (frozen or fresh) (D2) 1 lb (454 g) fresh raspberries (D6) ½ cup (70 g) frozen raspberries (B5)

9 9 Seafd 1 lb (454 g) tilapia (or halibut/cod) Meat 3-4 lbs ( g) of bones (for bone broth) 4¼ lbs (1924 g) ground or minced beef (D3, D4, D6) 1 lb (454 g) ground liver (optional) (D6) 2 lamb steak or chop (1 lb or 500 g) (approx. 3/4-inch thick) (D5) 2 lbs (908 g) pork shoulder (or pork shoulder collar) (D1) Or ¼ Tablespn (1 g) crushed red pepper (optional) (D6) 2 Tablespns (0.6 oz or 18 g) Italian seasoning (D5) 1 Tablespn (15 ml) lime juice (D7) 1 Tablespn (2 g) lse black tea leaves (B7) ½ teaspn (1 g) mustard powder (optional) (D1) 20 Szechuan peppercorns (D1) 2 Tablespn (16 g) potato starch (B2) 4 prunes (optional for: B3, B6) 2 cups (200 g) pumpkin seeds (B3, B6) 60 raisins (B3, B6) ¼ cup (60 ml) red wine (D5) 1 cup salsa (D7) 2-3 cups ( ml) of whatever coffee you like (or black or ribos tea) (B6)

10 10 Staple 2 2/3 cups (~290 g) almonds (B2, B3, B6) 2 cups, 2 Tablespns (510 ml) almond milk or coconut milk (B5, B6) 6 Tablespns (90 ml) apple cider vinegar (D1, D7, for bone broth) 2 Tablespns (10 g) dried basil (D6, optional for: B7) 1 Tablespn & 1 teaspn (8 g) black pepper (D6, B7) (~40 g) brazil nuts (B2) 1 Tablespn, 1 teaspn (8 g) cardamom (D4, B7) 1 teaspn (2 g) cayenne pepper (D6) 3/4 teaspn (2 g) and a dash chili powder (D6, D7, optional for: D1) 1 Tablespn and 2 teaspns (13 g) cinnamon (D1, D4, B7) 1 ¼ teaspn (2.5 g) cloves (D1, B7) 1 Tablespn (15 ml) coconut aminos or tamari soy sauce (D1) 1 cup (240 ml) coconut cream (B7) ½ cup (56 g) coconut flour (D7) 2 cups (480 ml) coconut milk (B2) 1 Tablespn, 2½ teaspns (15 g) cumin powder (D6, D7) 10 eggs (B4, D4, B7, D7) 6 Tablespns (1.8 oz or 50 g) garlic powder (D1, D5, D7) 1 teaspn (2.5 g) gelatin powder (D1) 4 Tablespns (42 g or 60 ml) ghee (D1, D5, B6) 2 Tablespns (10 g) ginger powder (D1, B7) 1 teaspn (5 ml) hot sauce (D1) 1 Tablespn, ½ teaspn (8 g) nutmeg (D1, B7) 2 Tablespns (30 ml) olive oil (D6) 1 Tablespn (7 g) onion powder (D1) 1 Tablespn, 1 teaspn (7 g) dried oregano (D6, D7) 2 ½ Tablespns, ½ teaspn (19 g) paprika (D6, optional for: D1) 2 teaspns (15 g) of raw honey (D1, B7, optional for: D7) 1 sprig of rosemary (D5) Stevia equivalent to ½ Tablespn (6 g) of sugar (optional for: D1) 3 3/4 6 oz (170 g) cans of tomato paste (D1, D3, D6)

11 3 3/ oz (~820 g) cans of diced tomatoes (D3, D6) 1-2 Tablespns (5-10 g) unsweetened cacao powder (B5) ¼ cup walnuts (D4) 2 Tablespn (16 g) pure whey protein (B2) Salt and Pepper (seasoning for most meals) Coconut Oil 11

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13 BRUNCH (B1) Sunday DINNER (D1) 13 Sweet n Salty Bacon Egg Muffins (2 per person) and Fruit n Nut Granola BREAKFAST (B2) Slow Cker Jerk Chicken (½ batch) Bacon Acorn Squash Mash (1 batch) AM Make 1 batch of Sweet n Salty Bacon Egg Muffins (12 muffins). Serve 4 muffins for brunch, refrigerate 8 for Thursday s dinner and snacks. Prepare 6 batches of Fruit n Nut Granola. Store 4 batches in airtight tupperware for Monday and Friday s breakfast. PM Make 1 batch of Jerk Chicken. Serve ½, and keep ½ for a quick meal or lunch. The chicken requires 5 hours cking time so make sure it s in slow cker by early afternn. Monday DINNER (D2) Pre-Made Fruit n Nut Granola Pressure Cker Chicken Stew (1 batch) PM Make 2 batches of Pressure Cker Chicken Stew. Refrigerate 1 batch for tomorrow s breakfast. NOTE - if you re using slow cker for this recipe, n please start it in morning.

14 14 BREAKFAST (B3) Fl-Prf Poached Egg Serve egg leftover Chicken Stew (1 batch) BREAKFAST (B4) Creamy Breakfast Porridge BREAKFAST (B5) Tuesday DINNER (D3) Mu Shu Pork (1 batch) Wednesday DINNER (D4) Rosemary Baked Salmon (1 batch) Balsamic Fruit Salad (1 batch) and Leftover Luxuriously Simple Bone Broth (1 cup per person) DINNER (D5) Thursday Perfect Green Smthie Hearty Cauliflower, Leek, and Bacon Soup (½ batch) Pre-Made Sweet and Salty Egg and Bacon Muffins (2 muffins per person) PM Make 1 batch of Hearty Cauliflower, Leek, and Bacon Soup using Bone Broth (instead of chicken or vegetable broth) you made on Saturday and refrigerate half for a snack later.

15 BREAKFAST (B6) Pre-Made Fruit n Nut Granola (2 batches) Friday DINNER (D6) Slow Cker Ropa Vieja (1/3 batch) Sesame Cucumber Mash and Jalapeño Corn Bread (2 muffins) 15 AM Prepare 1 batch of Ropa Vieja first thing in morning. Set your slow cker to start so meal is ready for your dinner. Once cked, divide into 3: one portion for dinner and freeze two portions for a hectic weekday meal for 2. PM Make 1 batch of Jalapeño Corn Bread. Refrigerate leftovers to eat dinner for following few days. BRUNCH (B7) 2-Ingredient Pancakes and Pumpkin Spice Latte Saturday DINNER (D7) Thai Lemongrass Shrimp Soup (½ batch) Pre-Made Jalapeño Corn Bread (2 muffins)

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17 Vegetable 2 medium-sized acorn squash (D1) 1 8-ounce (227 g) can of sliced bamb shts (D3) fresh basil leaves (D4, D6) 3 bell peppers (D6) 15 Napa cabbage leaves (D3) ½ head of cauliflower (D5) 5 carrots (B1, D2, B3) ¼ cup (4 g) cilantro (D6) 10 ounces (284 g) collard greens (approx. 1 bunch) (D1) 6 stalks of celery (D2, B3) 2 cucumber (24 oz or 680 g) (D6) 2 cloves garlic (D6) ½ teaspn (1 g) fresh ginger (D3) 1 leek (D5) Lettuce leaves (optional) (D3) 1 ¼ cup (75 g) parsley (D2, B3, D6) ¼ cup (25 g) scallions (for garnish: D3) 1 cup (89 g) shiitake mushrms (D3) 4 large handfuls of spinach or kale (B5) 3 jalapeño peppers (D6) Fruit 17 ½ lb (227 g) cherry or grape tomatoes (D4) 1 Tablespn (2 g) fresh thyme leaves (D2, B3) 4 banana (B5, B7) ½ navel orange (D1) 1 peach (ripe, but not t soft) (D4) Handful of blueberries (D4) ½ lime (D6)

18 18 Seafd 2 salmon fillets (fresh or defrosted) (D4) Meat 5 strips of bacon, ½ cup (16 g) cked bacon (B1, D5) 1 lb (454 g) bacon, uncked (D1) 5 chicken drumsticks and 5 chicken wings (or you can use a whole chicken or 5 chicken breasts) (D1) 4-6 chicken breasts (approx. 1 lb or 450 g), diced (D2, B3) 3 lbs (1362 g) flank steak (D6) ½ lb (227 g) pork tenderloin, cut into small thin 1-inch long strips (D3) Or Arrowrt flour/powder for thickening (optional) (D2, B3) Approx. 1 teaspn of bacon fat for greasing (B1) 2 cups (480 ml) black coffee (B7) 90 raisins (B1, B2, B6) 6 prunes (optional for: B1, B2, B6) 1 Tablespn, 4 teaspns (20 g) garlic powder (D1, D6) 2 Tablespns (16 g) potato starch (B5) 2 Tablespns (30 g) pumpkin puree (B7) Pinch of saffron (optional) (D1) 2 teaspn (10 ml) sesame oil (D6) 1 Tablespn (15 ml) white wine vinegar (or apple cider vinegar) (D6)

19 Staple 4 2/3 cups (490 g) almonds (B1, B2, B4, B5, B6) ¾ cup (90 g) almond flour (D6) 4 ½ - 6 ½ teaspns ( ml) apple cider vinegar (D3, optional for: B3) 2 teaspns (9 g) baking powder (D6) ½ Tablespn (7 ml) of balsamic vinegar (D4) (~40 g) brazil nuts (B5) Less than a teaspn of cardamom (optional) (B4) 1 teaspn (2 g) cayenne pepper (D1) 14 cups (2.4 liter) chicken broth (D2, B3, D5) 2 ½ teaspns (8 g) cinnamon powder (B4, B7) Less than a teaspn of cloves (B7) ¼ cup (30 g) coconut flour (D6) 2 cups (297 ml) coconut cream (B1, B4) 1 Tablespn (10 g) cumin powder (D6) Less than a teaspn of cloves (B4) 19 2 ½ cup (600 ml) coconut milk (B5, D6) 14 eggs (B1, B3, D3, D6, B7) 2 Tablespns (30 ml) ghee (B7) 1 teaspn (4 g) nutmeg (B4, B7) ½ cup, 2 Tablespns (150 ml) olive oil (D4, D4, D6) 1 Tablespn, 2 teaspns (19 g) onion powder (D1, D6) 4 teaspns (9 g) paprika (D1) 1 teaspns (2 g) black pepper (D1) 2 teaspns (4 g) white pepper (D1) 3 cups (300 g) pumpkin seeds (B1, B2, B6) 1 Tablespn (5 g) dried oregano (D6) 2 Tablespns, 2 teaspns (56 g) raw honey (B4, D6) 1 Tablespn (2 g) fresh rosemary leaves (D4) 1 Tablespn, 2 teaspn (25 ml) tamari sauce (D2, B3, D3) 2 6-ounce (170 g) cans tomato paste (D6) 2 teaspns (3 g) dried thyme (D1) 2 Tablespns (14 g) unflavored gelatin powder (optional) (D2, B3) 2 Tablespns (16 g) pure whey protein (B5)

20 20 Salt and Pepper (seasoning for most meals) Coconut Oil

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22 BRUNCH (B1) Perfectly Scrambled Eggs and Fruit n Nut Granola and The Ultimate Frothy Coffee (2 batches) Sunday DINNER (D1) Slow Cker Beef Stew (½ batch) Pre-Made Jalapeño Corn Bread (2 muffins) 22 AM Make 6 batches of Fruit n Nut Granola. Store 4 batches for breakfast on Tuesday and Thursday. PM Make 1 batch of Slow Cker Beef Stew. Refrigerate ½ batch for a quick meal one night. BREAKFAST (B2) Fl-prf Poached Egg and Leftover Luxuriously Simple Bone Broth (1 cup each) Monday DINNER (D2) Rosemary Baked Salmon (1 batch) Roasted Turmeric Cauliflower (½ batch)

23 23 BREAKFAST (B3) Pre-Made Fruit n Nut Granola BREAKFAST (B4) Perfect Green Smthie Tuesday DINNER (D3) Orange Beef Stirfry (1 batch) Super Fast Avocado Salad Wednesday DINNER (D4) Thai Chicken Pad See Ew (1 batch) Chinese Bamb Salad (1 batch) BREAKFAST (B5) Pre-Made Fruit n Nut Granola (2 batches) Thursday DINNER (D5) Guacamole Burgers (½ batch) PM This recipe requires 1 batch of Easy Guacamole (10 minutes preparation time). Store leftover guacamole in airtight bag and eat scrambled eggs for breakfast.

24 BREAKFAST (B6) Friday DINNER (D6) 24 Perfectly Scrambled Eggs Leftover Easy Guacamole BRUNCH (B7) Old Fashioned Lasagna (¼ batch) Splendid Strawberry Spinach Salad (½ batch) Saturday DINNER (D7) PM Make 1 batch of Old Fashioned Lasagna. Freeze leftovers for a lastminute dinner on a busy day. The Splendid Strawberry Spinach Salad requires a ½ batch of Strawberry Salad Dressing (10 minutes preparation time). Carrot Crab Hash Ginger and Cilantro (½ batch) and Coconut Masala Chai Tea (1 batch) Oven Braised Boneless Short Ribs (1/3 batch) Rosemary Roasted Vegetables (1/3 batch) AM Make only ½ batch of Carrot Crab Hash Ginger and Cilantro as it is best to always serve this dish freshly made. PM Make 1 batch of Oven Braised Boneless Short Ribs and 1 batch of Rosemary Roasted Vegetables. Keep 2/3 of each dish for use throughout next week.

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26 26 Vegetable 2 ripe avocadoes (D3) 1 8-ounce (227 g) can of sliced bamb shts (D4) 2 red bell peppers (D7) 1 cup (4 oz or 115 g) broccoli florets (D4) ½ butternut squash (2-3 cups ( g) (optional) (D7) 5 carrots (D1, B7) 3/8 cup (12 g), 4 Tablespns (~7 g) cilantro (D4, D5, B7, for garnish: D3) 1 cucumber (D4) 1 large eggplant (or 2 Japanese eggplants (D6) 9 cloves garlic (D4, D6, B7, D7) 3 teaspn (6 g) fresh ginger (D4, B7, optional: D3) Quarter of a large cauliflower (D2) 1 jalapeño (optional) (D5) o o 1 ounce (29 g or approx. 4-6 handfuls) baby spinach leaves (D6) 4 large handfuls of spinach or kale (B4) 2 white parsnips (D1) 2 sweet potatoes (D1) 2 small onions (D1, D6) ¼ large onion (D7) 4 celery sticks (D1) 4 cloves of garlic (D1, D3) 3/8 ¼ cup (0.9 oz or g), 2 Tablespns chopped green onions (scallions) (D3, D4, optional: B7) 1 small tomato (D5) 8 Tablespns (31 g) fresh parsley (D6, D7) 1 Tablespn (3 g) fresh oregano (D6) 3 Tablespns (8 g) fresh thyme (D6, D7) 3 sweet potatoes, diced (4-5 cups ( g) (D7) 1 leek (D7) Fruit 2 ripe avocadoes (D5) 2 ripe bananas (B4) ½ Tablespn (7.5 ml) lemon juice (B7) Juice from half a lime (D5) o o 2 small oranges (D3) 6 ½ medium-sized strawberries (D6)

27 27 Seafd 2 salmon fillets (fresh or defrosted) (D2) ½ lb (227 g) lump crabmeat (fresh or canned) (B7) Meat 2.5 lbs (1.1 kg) beef (stew meat or short ribs meat) (D1) 1 ¼ -1 ½ lbs ( g) ground beef (D5, D6) ¾ lb (341 g) ground pork (D6) ½ lb (225 g) beef round (D3) 1 chicken breast (0.5 lb or 250 g (D4) 6-7 boneless beef short ribs (D7) Or 1 teaspn (2 g) fennel seeds (D6) 3 cup (300 g) pumpkin seeds (B1, B3, B5) 90 raisins (B1, B3, B5) 6 prune (optional for: B1, B3, B5) 2-4 cups ( ml) of whatever coffee you like (or black or ribos tea) (B1) 2 Tablespns (16 g) potato starch (B4) 20 Szechuan peppercorns (D7) 1 Tablespn (15 ml) sesame oil (D4) ½ Tablespn (4 g) sesame seeds (D6) 1 Tablespn (2 g) lse black tea leaves (B7) 1 Tablespn (5 g) ginger powder (B7) 2 Tablespns (30 ml) white wine (or vodka) (D7)

28 28 Staple 3 2/3 cups (390 g) almonds (B1, B3, B4, B5) 2 Tablespns (30 ml) balsamic vinegar (D3) 1 cup (240 ml) coconut cream (B7) 1 Tablespn (5 g) dried basil (optional) (B7) (~40 g) brazil nuts (B4) ounce (420 ml) can of broth (beef, chicken, or vegetable) (D1) 1 Tablespn (6 g) cardamom (B7) 2 Tablespns (30 ml) almond milk or coconut milk (B1) 1 teaspn (3 g) chili powder (optional) (D5) 1 Tablespn (8 g) cinnamon (B7) 1 teaspn (2 g) cloves (B7) 2 cups (480 ml) coconut milk (B4) ½ Tablespn, 4-6 teaspns (18-23 ml) apple cider vinegar (D6, optional for: B2) 22 eggs (B1, B2, D5, B6, D6, B7) 1 teaspn (3 g) garlic powder (D1) 1 Tablespn (14 g) ghee (B1) 1 ½ teaspns (10.5 g) raw honey (D6, B7) 1 Tablespn (7 g) nutmeg (B7) 11/12 cup (320 ml), 3 Tablespn (105 ml) olive oil (D2, D3, D6, D7) 1 teaspn (2 g) onion powder (D1) 2 1/8 teaspns (4.5 g) paprika (D1, D6) 1 Tablespn, 1 teaspn (8 g) black pepper (D1, B7, D7) ¼ cup, 1 Tablespn (9 g) fresh rosemary leaves (D2, D7) ½ cup, 3 Tablespns (163 ml) tamari sauce (D3, D4, D7) 1 28-ounce (794 g) can diced or crushed tomatoes (D6) 2 6-ounce (170 g) cans of tomato paste (D6) 1 teaspn (2.5 g) turmeric (D2) 2 Tablespns (16 g) pure whey protein (B4) Salt and Pepper (seasoning for most meals) Coconut Oil

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30 BRUNCH (B1) Sweet Potato Breakfast Hash (1 batch) (using Leftover Oven Braised Boneless Short Ribs) and The Ultimate Frothy Coffee (2 batches) Sunday DINNER (D1) No-Pastry Beef Wellington (1 batch) Creamy Mashed Sweet Potatoes (½ batch) 30 BREAKFAST (B2) 2 boiled eggs and 2 avocadoes Monday DINNER (D2) Apple Pecan Brussels Sprouts (1 batch) Leftover Oven Braised Boneless Short Ribs (1/3 batch) PM Freeze 2 bananas for tomorrow s Chocolate Avocado Smthie.

31 31 BREAKFAST (B3) Chocolate Avocado Smthie Tuesday DINNER (D3) Slow Cker Bacon & Chicken (½ batch) Fried Sweet Plantains (1 batch) AM In morning, make 1 batch of Slow Cker Bacon & Chicken. Keep ½ for quick meal during week. BREAKFAST (B4) Perfect Green Smthie BREAKFAST (B5) Creamy Breakfast Porridge Wednesday DINNER (D4) Marinated Grilled Flank Steak (½ batch) Easy Bacon Brussels Sprouts (½ batch) Thursday DINNER (D5) Chinese Pork Spare Ribs (½ batch) Carrot and Apple Hash Cinnamon and Ginger (1 batch) PM Pre-prepare Marinated Grilled Flank Steak first thing in morning so it has 8 hours to marinate.

32 BREAKFAST (B6) Super Fast Avocado Salad and Pumpkin Spice Latte Friday DINNER (D6) Coconut Chicken Curry (1 batch) Garlic Cauliflower Naan Bread 32 BRUNCH (B7) Saturday DINNER (D7) Chocolate Coconut Pancakes (1/2 batch - 4 pancakes) The Ultimate Frothy Coffee (2 batches) Pressure Cker Jamaican Oxtail Stew (½ batch) Splendid Strawberry Spinach Salad (½ batch) PM Make 1 batch of Pressure Cker Jamaican Oxtail Stew and refrigerate leftovers for a weekday meal next week. NOTE - if you re using slow cker for this recipe, n please start it in morning. The Splendid Strawberry Spinach Salad requires a ½ batch of Strawberry Salad Dressing (10 minutes preparation time).

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34 34 o o ½ zucchini (B1) Vegetable 2 lbs (908 g) Brussels sprouts (D2, D4) 2 cups (256 g), 1 medium carrot (D5, D6) 2 cups (10 oz or 280 g) cauliflower florets (D6) 1 cup (101 g) celery (D6) 1 chili pepper (D7) ¼ cup (4 g) cilantro (D6) 16 ½ cloves garlic (D4, D5, D6, D7) 3 ½ Tablespns, ½ teaspn (9.5 g), ½ inch (1.26cm) chunk of ginger (D1, D4, D5, D6, D7) 4 large handfuls of spinach or kale (B4) ½ large, 1 Tablespn (10 g) onions (D1, D7) 2 pcs., ¼ cup (25 g) scallions (spring onion) (D5, D7) 1 ounce (28.5 g or approx. 2-3 handfuls) baby spinach leaves (D7) 3 sweet potatoes (B1, D1) 2 tomatoes (D6) 1 sprig thyme (D7) 1 Tablespn (2 g) fresh thyme leaves (B1) Fruit 2 medium apples (D2, D5) 6 avocadoes (B2, B3, B6) 6 bananas (B3, B4) ½ lemon (D4) 2 ripe plantains (D3) 1 cup (140 g) frozen raspberries (B3) 6.5 medium-sized strawberries (D7)

35 35 Meat ½ lb (227 g), slices of bacon (D2, D3, D4) 8 chicken breasts (D3, D6) 1 9-ounce (255 g) filet mignon (D1) 1 ½ lbs (681 g) flank steak (D4) 2 lb (900 g) oxtail (D7) 8 thin slices of prosciutto (or 4 slices ham) (D1) 2 lbs (0.9 kg) pork spare ribs (or back ribs), chopped into individual ribs (D5) Or 1 cup (128 g) arrowrt flour (D6) 6 Tablespns (90 ml) avocado oil (D6, D7) ½ cup (50 g) pecans (D2) 2 Tablespns (16 g) potato starch (B4) 10 Szechuan peppercorns (D5) 4-8 cups ( ml) of whatever coffee you like (or black or ribos tea) (B1, B7) 2 cups (480 ml) black coffee (B6) 2 Tablespns (30 g) pumpkin puree (B6) ½ Tablespn (4 g) sesame seeds (D7) o o 2 Tablespns (28 g) yellow mustard (D1, D4)

36 36 Staple 1 11/12 cups (230 g) almonds (B4, B5, D7) 4 cups, 4 Tablespns (1020 ml) almond milk or coconut milk (B1, B3, B7) ¼ cup, ½ Tablespn (67.5 ml) apple cider vinegar (D4, D7) ½ teaspn (2.5 g) baking soda (B7) 2 Tablespns (30 ml) balsamic vinegar (B6) (~40 g) brazil nuts (B4) Less than a teaspn of cardamom (optional) (B5) 1 cup (238 ml) chicken broth (D6) ½ teaspn (1.5 g) chili powder (D4) 2 ½ teaspns (8 g) cinnamon powder (B5, B6, for sprinkling: D5) 1 teaspn of cloves (B5, B6) 3 cups (714 ml) coconut cream (D1, B5, D6) ¼ cup (30g) coconut flour (B7) o o 2 ½ cups (600 ml) coconut milk (B4, B7) 1/8 cup, 2-4 Tablespns (21-31 g) unsweetened cacao powder (B3, B7) 1½ Tablespns (10 g) curry powder or garam masala (D6) 4 eggs (B2, B7) 2 Tablespns, 1 teaspn (19 g) garlic powder (D1, D6) 5 Tablespns (~75 g or 75 ml) ghee (B1, B6, D6, B7) ½ teaspn (2 g), Less than a teaspn of nutmeg (B5, B6) 2/3 cup, 11 Tablespns (325 ml) olive oil (D1, D3, D4, B6, D7) ½ Tablespn (3 g) onion powder (D4) 1 Tablespn (5 g) dried oregano (D3) ½ Tablespn, 1/8 teaspn (3 g) paprika (D4, D7) 1 Tablespn (4.5 g) shredded coconut (D1) 1-1 ½ Tablespns, 2 ½ teaspns ( g) raw honey (B5, B7, D7) 1 Tablespn (3 g) dried rosemary (D3) 1 ½ star anise (D5) 7/12 cup, 1 Tablespn (155 ml) tamari sauce (D4, D5, D7)

37 37 2 Tablespns, 1 teaspn (10.5 g) dried thyme (D3, D4) 1 teaspn (5 ml) vanilla extract (B7) 2 Tablespns (16 g) pure whey protein (B4) Salt and Pepper (seasoning for most meals) Coconut Oil