Wahls Paleo Phase III

Transcription

1 Wahls Paleo Phase III Week 2

2 Wahls Paleo Plus Week 2 LUNCHES Day 1: Mandarin Orange Chicken Salad Day 2: Zucchini Basil Meatloaf Day 3: Rosemary Mushroom Pork Chops Day 4: Paprika Turkey Stir-fry Day 5: Zucchini Fish Soup Day 6: Sweet Sticky Cashew Chicken DINNERS Day 1: Cranberry Chicken Curry Day 2: Oregano Beef Enchiladas Day 3: Pork Chili Verde Day 4: Turkey and Zucchini Cakes Day 5: Basil Lemon Salmon with Asparagus Day 6: Rosemary Red Wine Pot Roast

3 Wahls Paleo Plus Week 2 Shopping List MEAT/POULTRY/SEAFOOD Boneless Skinless Chicken Breasts (2 large) [L1] Organic Lean Ground Beef (1 1/2 lbs) [L2, D2] Boneless Pork Chops (2 (6-8 oz) ) [L3] Boneless Skinless Turkey Breast (1 lb) [L4] Firm Fleshed White Fish (1/2 lb) [L5] Boneless Skinless Chicken Thighs (1 1/2 lbs) [L6, D1] Boneless Pork Shoulder (1 lb) [D3] Ground Turkey (1/2 lb) [D4] Wild Salmon Filets (2 medium) [D5] Beef Pot Roast (2 lbs) [D6] CANNED GOODS Tomato Paste (4 tablespoons) [L2, D2] Tomato Sauce (1 cup + 1 tablespoon) [L2, L6] Low Sodium Chicken Broth (4 cups) [L3, L4, L5, D3] Full Fat Coconut Milk (7 oz + ¾ cup) [L5, D1] Low Sodium Beef Broth (1 cup) [D2, D6] Pure Unsweetened Cranberry Juice (1/2 cup) [D6] PRODUCE Romaine Lettuce (2 cups chopped) [L1] Tomatoes (2 medium + 1/2 cup chopped) [L1, D5] Green Onions (1/2 cup chopped) [L1, L6] Mandarin Oranges (2 medium) [L1] Orange (1 medium) [L1] Garlic (14 cloves + 1 tablespoon minced) [L1, L2, L3, L4, L5, L6, D1, D2, D3, D4, D6] Onion (1/2 cup chopped, 3 1/2 small, 2 medium) [L2, L3, L5, D1, D2, D3, D4, D6] Zucchini (1 cup shredded + 1 cup cubed +1/2 cup shredded) [L2][L5][D4] Basil (1 medium bunch) [L2, D5] Chives (1/4 cup chopped + 1 tablespoon) [L2, D4] Mushrooms (3 3/4 cups chopped) [L3, L4, D6] Rosemary (2 1/2 tablespoons chopped) [L3, D6] Thyme (1 teaspoon chopped) [L4] Red peppers (2 cups, sliced) [L4] Ginger (1 1/2 teaspoons grated) [L5, L6] Red Chili Pepper (1/2 small) [D1] Kale (1 cup chopped) [D1] Cranberries (1/2 cup, chopped) [D1] Oregano (1/2 teaspoon chopped) [D2] Cabbage (1/2 medium head) [D2] Avocados (2 medium) [D2] Green Chili (1 small) [D3] Tomatillos (2 large) [D3] Baby Spinach (1 1/2 cups chopped) [D4] Lemon (1/2 large) [D5] Asparagus (1/2 medium bunch) [D5] CONDIMENTS Coconut Oil [L1, L2, L3, L4, L5, L6, D1, D3, D4, D6] Apple Cider Vinegar [L1, L6] Extra Virgin Olive Oil [L1] Coconut Aminos [L5, L6] Honey [L6] Ghee [D5] SPICES Sea Salt [L1, L2, L3, L4, L5, L6, D1, D2, D3, D4, D5, D6] Freshly Ground Black Pepper [L1, L2, L3, L4, L5, L6, D1, D2, D3, D4, D5, D6] Paprika [L4] Red Pepper Flakes [L6] Curry Powder [D1] Chili Powder [D2] Cumin [D2, D3] Ground Coriander [D3] Mustard Powder [D4] DRY GOODS Raw Pecans (1/2 cup chopped) [L1] Almond Flour (1/4 cup) [L2] Arrowroot Powder (2 tablespoons + 1/8 cup) [L4, L6] Raw Cashews (1/4 cup) [L6] Coconut Flour (1 tablespoon) [D4]

4 2 large boneless, skinless chicken breasts, cubed 4 cups chopped romaine lettuce 2 medium tomatoes, chopped 1/4 cup chopped green onions 2 medium mandarin oranges, peeled and segmented LUNCH Mandarin Orange Chicken Salad Lunch Day 1 Serves 2 1/2 cup chopped raw pecans, soaked 1/3 cup fresh orange juice 1 tablespoon apple cider vinegar 2 tablespoons extra virgin olive oil INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the chicken and cook for 10 to 15 minutes, until chicken is no longer pink in the center. In a large bowl, place the chicken and next 5 ingredients (lettuce through pecans) and toss. In a small bowl, mix the remaining ingredients, pour over salad and serve. 1 pound organic lean ground beef 1/2 cup chopped onion 2 cloves garlic, minced 2 tablespoons tomato paste 1/4 cup almond flour Zucchini Basil Meatloaf Lunch Day 2 Serves 2 1 cup shredded zucchini 1/2 cup fresh chopped basil 1 cup tomato sauce 1/4 cup copped chives INSTRUCTIONS: Preheat oven to 375 degrees. In a large bowl mix the first 8 ingredients (beef through salt and pepper). Oil a large loaf pan with coconut oil and press beef mixture into pan. Bake for 30 minutes then pour tomato sauce, seasoned with salt and pepper, and chives on top. Bake for 20 more minutes, until meatloaf is no longer pink in the center and firm. Slice and serve warm.

5 1 small onion, chopped 1 cup chopped mushrooms Rosemary Mushroom Pork Chops Lunch Day 3 Serves 2 1/2 tablespoon fresh chopped rosemary 1/2 cup low sodium chicken broth 2 (6-8 oz) boneless pork chops INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the onion, garlic, mushrooms and rosemary. Cook for 5 minutes then add the chicken broth and salt and pepper. To the skillet, add the pork chops and bring broth to a boil. Cover skillet and reduce heat to low. Cook for 25 minutes, until pork is no longer pink in the center. Serve pork with mushrooms and sauce over the top. 1 teaspoon fresh chopped thyme 1 pound chopped boneless, skinless turkey breast Paprika Turkey Stir-fry Lunch Day 4 Serves 2 1/2 cup low sodium chicken broth 2 cups red peppers, sliced 2 tablespoons arrowroot powder 2 cups chopped mushrooms 3 tablespoons paprika INSTRUCTIONS: In a large pot over medium heat, heat coconut oil. To the pot, add the garlic, thyme and turkey. Cook for 10 minutes, until turkey is brown. To the pot, add the remaining ingredients and stir. Cook for minutes, or until vegetables are tender and turkey is cooked through. Serve warm.

6 1 cup cubed zucchini 1 (14-ounce) can full fat coconut milk 2 cups low sodium chicken broth Zucchini Fish Soup Lunch Day 5 Serves 2 1 medium onion, chopped 1 tablespoon grated ginger 1 tablespoon coconut aminos 1/2 pound chopped fresh firm white fish INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the zucchini and cook for 10 minutes, stirring occasionally, until the zucchini is slightly tender. To the skillet, add the next 6 ingredients (coconut milk through coconut aminos). Stir and bring to a boil. Boil for 5 minutes then reduce heat to low. To the soup, add the fish and simmer for 15 minutes, until fish flakes easily with a fork and vegetables are tender. Serve warm. 1/8 cup arrowroot flour Sea salt and freshly ground black pepper to taste 1 pound boneless, skinless chicken thighs, cubed 1 1/2 tablespoons coconut aminos Sweet Sticky Cashew Chicken Lunch Day 6 Serves 2 1 tablespoon apple cider vinegar 1 tablespoon tomato sauce 1/2 tablespoon honey 2 cloves garlic, minced 1/2 teaspoon grated ginger 1/2 teaspoon red pepper flakes 1/4 cup soaked raw cashews 1/4 cup chopped green onion INSTRUCTIONS: To a large sealable bag, add the arrowroot powder, salt and pepper and chicken. Seal bag and squeeze out excess air. Turn bag over a few times to coat chicken. In a large skillet over medium heat, heat coconut oil. To the skillet, add the chicken and brown on all sides for 5 minutes. To a large crock cooker, add the chicken, sea salt and freshly ground black pepper to taste, and the next 7 ingredients (coconut aminos through red pepper flakes). Cover and cook on LOW for 6 hours, until chicken is very tender and cooked through. To the crock cooker, add the cashews and green onoins, stir and serve warm.

7 DINNERS 1/2 large onion, chopped 2 cloves garlic, minced 1/2 small red chili pepper, minced 1 tablespoon curry powder Cranberry Chicken Curry Dinner Day 1 Serves 2 1/2 pound boneless, skinless chicken thighs, cubed 1/2 cup chopped cranberries 1 cup canned full fat coconut milk 1 cup chopped kale INSTRUCTIONS: In a large skillet over medium heat, heat the coconut oil. To the skillet, add the next 5 ingredients (onion through chicken) and cook for 10 minutes, until chicken is brown and vegetables are slightly tender. To the chicken mixture, add the remaining ingredients (mango through salt and pepper) and stir. Reduce heat to low and cover. Simmer for 10 minutes until chicken is cooked through and mango is tender. Serve warm. 1 tablespoon chili powder 1/2 cup low sodium beef broth 2 tablespoons tomato paste 1/2 teaspoon chopped oregano 1/4 teaspoon ground cumin Oregano Beef Enchiladas Dinner Day 2 Serves 2 1/2 pound organic lean ground beef 1/2 small onion, chopped 1/2 medium head cabbage 2 medium avocados, peeled and sliced INSTRUCTIONS: Preheat oven to 350 degrees. In a medium saucepan over medium heat, add the first 7 ingredients (chili powder through garlic) and stir. Cook sauce for 10 minutes then remove from heat and set aside. In a large skillet over medium heat, add ground beef and onion. Cook for 10 minutes, until beef is brown and onion is tender. Remove from heat and set aside. Cut cabbage in half and remove core. Carefully peel off cabbage leaves and spoon about 1/4 cup of ground beef and onion and roll up. Place cabbage rolls, seam side down, in a large baking dish. Pour tomato sauce over cabbage rolls and place in the oven. Bake for 15 to 20 minutes, until cabbage is tender. Serve warm.

8 1 (1-pound) pork shoulder, cubed 1/2 small onion, chopped Sea salt and freshly ground black pepper to taste Pork Chili Verde Dinner Day 3 Serves 2 1/2 teaspoon ground cumin 1/2 teaspoon ground coriander 1 small green chili, diced 2 large tomatillos, chopped 2 cloves garlic, minced 1 cup low sodium chicken broth INSTRUCTIONS: In a large bowl place the first 4 ingredients (pork through coriander) and mix well. Heat coconut oil in a large skillet over medium heat. To the skillet, add the pork and the onion. Cook for 10 minutes, until pork is brown. To the skillet, add the remaining ingredients and stir. Reduce heat to a simmer and cook for 15 minutes, until pork is tender and cooked through. Serve warm., divided 1/2 cup shredded zucchini 1/2 small onion, chopped 1 tablespoon chopped chives 1 1/2 cups chopped baby spinach Turkey and Zucchini Cakes Dinner Day 4 Serves 2 1/2 pound ground turkey 1 teaspoon mustard 1 tablespoon coconut flour INSTRUCTIONS: In a large skillet over medium heat, heat 1 tablespoon of coconut oil. To the skillet add the zucchini and onion. Cook for 10 minutes, until potatoes are tender and onion is translucent. In a large bowl, mix the remaining ingredients (onion through flour) and the zucchini and onion mixture. Cover bowl and refrigerate for 1 hour. Form meat and zucchini mixture into patties. In a large skillet, heat remaining coconut oil over medium heat. Place patties in the skillet and cook for 10 minutes on each side, until meat is cooked and no longer pink in the center. Serve warm.

9 2 medium wild salmon filets 2 tablespoons ghee 1 1/2 tablespoons fresh chopped basil INSTRUCTIONS: Preheat oven to 375 degrees. Basil Lemon Salmon with Asparagus Dinner Day 5 Serves 2 1/2 large lemon, sliced 1/2 cup chopped tomatoes 1/2 medium bunch asparagus, ends trimmed Place each salmon filet on a sheet of aluminum foil. Rub salmon with ghee, basil and salt and pepper. Place lemon slices and tomatoes on top of salmon filets. Next to each salmon filet, place 2 to 4 pieces of asparagus and wrap up each foil piece. Place salmon in the oven and bake for 20 minutes until fish flakes easily with a fork and vegetables are tender. Serve warm. 1 (2-pound) pot roast Sea salt and freshly ground black pepper to taste 1 tablespoon minced garlic Rosemary Red Wine Pot Roast Dinner Day 6 Serves 2 2 tablespoon fresh minced rosemary 1/2 cup pure unsweetened cranberry juice 1/2 cup low sodium beef broth 3/4 cup chopped mushrooms 1/2 small onion, chopped INSTRUCTIONS: In a large skillet over high heat, add coconut oil. To the skillet, add the roast and brown each side for 5 minutes each. To a large crock cooker add the remaining ingredients (salt and pepper through onion) and mix well. Place roast in crock cooker and cover. Cook on LOW for 6 hours, until roast is very tender. Serve warm.