Whole30 Baby Greens Bacon & Eggs Breakfast Plate

Transcription

1 Whole30 Baby Greens Bacon & Eggs Breakfast Plate Planned for Breakfast on Sunday, January 7, 2018 Source: paleoglutenfree.com Cook 10 min Total 10 min Yields 2 serving originally 2 serving Serving: 2 A healthy and happy way to start your morning! Whole30 breakfast plate with baby greens, bacon, eggs, and fresh raspberry dressing. Paleo, gluten free, and spring fresh! 2 cups baby kale 2 cups baby arugula 1 green onion (chopped small) 1-2 tablespoons fresh mint leaves Amount Per Serving Calories: 367 Fat: 26 g Cholesterol: 183 mg Sodium: 461 mg Sugar: 5 g Carbohydrate: 21 g Fiber: 11 g Protein: 17 g 1 2 cup fresh raspberries 1 tablespoon white wine vinegar 3 tablespoons avocado oil 3 tableposons water 8 small fresh mint leaves 2 boiled eggs 4 pieces cooked bacon (or bacon bits) 1 small avocado 1 4 cup fresh raspberries Toss the greens together. Then plate. Combine all the ingredients for the dressing in a blender and combine until completely smooth. Top the greens with boiled eggs, bacon (or bacon bits), fresh avo, and raspberries. Page 21 of 111

2 Chicken Detox Soup Planned for Lunch on Sunday, January 7, 2018 Source: Prep 20 min Cook 35 min Total 55 min Yields 8-12 bowls originally 8-12 bowls Serving: 12 Best Ever Chicken Detox Soup Recipe loaded with lean chicken breast, vegetables and rich herby broth! Adapted for Perfect Weight America, a healthy cleanse for the whole family pounds boneless skinless chicken breast 2 quarts chicken broth 1 large onion peeled and chopped 3 cups broccoli florets Course: Soup Amount Per Serving Calories: 199 Fat: 7.7g Cholesterol: 50mg Sodium: 707mg Sugar: 3.8g Carbohydrate: 10.2g Fiber: 3g Protein: 22g cups sliced carrots 2 cups chopped celery cups frozen peas 1 4 cup chopped parsley 3-4 garlic cloves minced 3 tablespoons grated ginger or fresh shredded 2 tablespoons olive oil 1 tablespoon apple cider vinegar teaspoon crushed red pepper 1 4 teaspoon ground turmeric Salt and pepper Set a large sauce pot over medium heat. Add the olive oil, chopped onions, celery, ginger, and garlic. Saute for 5-6 minutes to soften. Then add the chicken breasts, broth, carrots, apple cider vinegar, crushed red pepper, turmeric and 1 teaspoon sea salt. Bring to a boil, lower the heat, and simmer for 20+ minutes, until the chicken breasts are cooked through. Then remove the chicken with tongs and set them on a cutting board to cool. Add the broccoli, peas, and parsley to the pot. Continue to simmer to soften the broccoli. Meanwhile, shred the chicken breasts with two forks, and stir it back into the soup. Once the broccoli is tender, taste, then salt and pepper as needed. Serve warm. Page 22 of 111

3 Sausage Pizza Twice Baked Sweet Potatoes {Paleo & Whole30} Planned for Supper on Sunday, January 7, 2018 Source: Prep 10 min Cook 1 hr 30 min Total 1 hr 40 min Yields 4 servings originally 4 servings Serving: 4 The ultimate Paleo twice baked sweet potatoes with an addicting sausage pizza filling! Do the first baking ahead of time and have these ready in 30 minutes. Whole30 compliant and kid friendly! 4 small/ med sweet potatoes 3 4 lb sweet Italian sausage (or breakfast sausage - no sugar added for Whole30! ) 2 tsp olive oil or other cooking fat 1 3 cup chopped sun-dried tomatoes (softened in hot water and drained prior to adding) 1 2 small onion (chopped) 3-4 garlic cloves (chopped) Large pinch (or more crushed red pepper flakes) Salt to taste 1 and 1/2 tsp dried Italian seasoning (or your favorite) Course: Side Dishes Amount Per Serving Calories: 458 Fat: 29 g Cholesterol: 64 mg Sodium: 716 mg Sugar: 9 g Carbohydrate: 33 g Fiber: 5 g Protein: 15 g First, bake your sweet potatoes (you can do this ahead of time during meal prep): Heat your oven to 400 degrees, coat your sweet potatoes lightly with coconut oil or bacon fat, sprinkled with salt if desired. Bake on a foil lined sheet 1 to 1.5 hours until totally soft on the inside** Preheat your oven to 400 degrees (to prep for second baking) Heat a large skillet over med heat and add 2 tsp cooking fat. Crumble the sausage into the skillet and sprinkle with red pepper flakes, stir and cook until the sausage begins to brown. Add the onions to the skillet, stir and cook until translucent, then add the garlic, sundried tomatoes and Italian seasoning. Continue to cook until the mixture is soft and toasty (about 2 minutes) then remove from heat. Cut each baked sweet potato in half, then scoop out inside (leaving a very thin layer), then mix with cooked sausage pizza mixture. Add salt to taste. Page 23 of 111

4 Scoop the sweet potato/sausage mixture back into baked potato skins (the more filling the better!) and bake in the preheated oven for minutes until browned on top and skin starts to crisp. Serve hot and enjoy! Page 24 of 111

5 4 Ingredient Berry Vegan Smoothie Bowl Planned for Breakfast on Monday, January 8, 2018 Source: paleoglutenfree.com Cook 5 min Total 5 min Yields 2 servings originally 2 servings Serving: 2 This fresh and vibrant smoothie bowl is dairy free, vegan, and paleo. Made with fresh seasonal blackberries and three other simple ingredients. Topped with fresh summer fruits, this healthy breakfast bowl is a fantastic 5 minute recipe for any day. 2 cups blackberries (frozen) cup coconut milk- Buy Here (or almond milk) Course: Desserts Amount Per Serving Calories: 255 Fat: 18 g Sodium: 17 mg Sugar: 10 g Carbohydrate: 22 g Fiber: 8 g Protein: 3 g 1 2 cup full fat coconut milk- Buy Here teaspoon vanilla extract- Buy Here few drops stevia liquid- Buy Here (to taste) 1 2 cup strawberries (fresh) 1 2 cup blueberries (fresh or frozen) 1 tablespoon cacao nibs- Buy Here Combine all of the ingredients for the smoothie in a blender and blend until completely smooth. Top your smoothie with fresh fruit to your taste. Page 25 of 111

6 Bacon Avocado Ranch Egg Muffins {Paleo & Whole 30 compliant} Planned for Breakfast on Monday, January 8, 2018 Source: Serving: 1 3 cups egg whites or 12 whole eggs, scrambled 2 large avocados diced 6 strips bacon cooked crispy 3 tsp dry ranch mix {Whole30 compliant if desired} Course: Breakfast Preheat oven to 350F and spray muffin tin generously with oil or cooking spray, or use cupcake liners. Place about a tablespoon of diced avocado in the bottom of each muffin cup (about 1/6 avocado.) Crumble the bacon into pieces and put about 1/2 a slice of crumbles on top of the avocado in each cup, then sprinkle 1/4 teaspoon of ranch seasoning over the top of each one. If using prepackaged egg whites pour the eggs in each up almost to the top, it will be about 1/4 cup in each muffin cup. If you are using whole eggs, use one egg per cup and scramble them, then pour the scrambled eggs into each cup. It should come close to the top of the cup. Bake for minutes or until the eggs are baked through. Enjoy! Page 26 of 111

7 Chicken Detox Soup Planned for Lunch on Monday, January 8, 2018 Source: Prep 20 min Cook 35 min Total 55 min Yields 8-12 bowls originally 8-12 bowls Serving: 12 Best Ever Chicken Detox Soup Recipe loaded with lean chicken breast, vegetables and rich herby broth! Adapted for Perfect Weight America, a healthy cleanse for the whole family pounds boneless skinless chicken breast 2 quarts chicken broth 1 large onion peeled and chopped 3 cups broccoli florets Course: Soup Amount Per Serving Calories: 199 Fat: 7.7g Cholesterol: 50mg Sodium: 707mg Sugar: 3.8g Carbohydrate: 10.2g Fiber: 3g Protein: 22g cups sliced carrots 2 cups chopped celery cups frozen peas 1 4 cup chopped parsley 3-4 garlic cloves minced 3 tablespoons grated ginger or fresh shredded 2 tablespoons olive oil 1 tablespoon apple cider vinegar teaspoon crushed red pepper 1 4 teaspoon ground turmeric Salt and pepper Set a large sauce pot over medium heat. Add the olive oil, chopped onions, celery, ginger, and garlic. Saute for 5-6 minutes to soften. Then add the chicken breasts, broth, carrots, apple cider vinegar, crushed red pepper, turmeric and 1 teaspoon sea salt. Bring to a boil, lower the heat, and simmer for 20+ minutes, until the chicken breasts are cooked through. Then remove the chicken with tongs and set them on a cutting board to cool. Add the broccoli, peas, and parsley to the pot. Continue to simmer to soften the broccoli. Meanwhile, shred the chicken breasts with two forks, and stir it back into the soup. Once the broccoli is tender, taste, then salt and pepper as needed. Serve warm. Page 27 of 111

8 Asian Whole30 Noodle Bowl Planned for Supper on Monday, January 8, 2018 Source: paleoglutenfree.com Prep 10 min Cook 5 min Total 15 min Yields 4 servings originally 4 servings Serving: calorie whole30 balsamic glazed asian zucchini noodles! Super easy whole30 and paleo meal. A healthy dinner recipe for the whole family! Kid friendly noodles with a tempting asian sauce. 3 medium zucchini squash 3 medium yellow summer squash 1 tablespoon sesame oil Course: Main Course Amount Per Serving Calories: 192 Fat: 8 g Sodium: 359 mg Sugar: 15 g Carbohydrate: 28 g Fiber: 8 g Protein: 5 g 1 4 cup coconut aminos 2-4 tablespoons maple syrup depending on personal sugar content desired (or homemade date syrup for whole30) 1 4 cup balsamic vinegar Frank's Hot sauce (to taste) 1 4 cup cold water (mixed with arrowroot flour) 1 tablespoon arrowroot flour 2 tablespoons black sesame seeds 1 4 cup green onions (chopped) 1 4 cup fresh cilantro leaves (minced) poached egg (optional) Begin by preparing your noodles with a spiralizer (read post to see which one I recommend). Heat a large fry pan over medium/high heat on the stove. Fry the noodles with 1 tablespoon sesame seed oil for about 3-4 minutes until softened. Then remove from the heat and set aside. Drain excess liquid. Prepare the sauce by incorporating the balsamic vinegar, maple syrup, coconut aminos, and hot sauce together in small sauce pan over medium heat on the stove. In a small cup mix the cold water and arrowroot flour together into a liquidy paste. Bring the sauce to a simmer then stir continuously while pouring in the arrowroot and cold water mixture. Page 28 of 111

9 Continue to cook and stir the sauce (keeping it at a simmer) for a few minutes until the sauce thickens. Then take off the heat and pour over noodles. Top off with sesame seeds, chopped cilantro, chopped green onions, and a poached egg, if desired. Page 29 of 111

10 Healthy 4 Ingredient Mixed Berry Smoothie Planned for Breakfast on Tuesday, January 9, 2018 Source: thebigmansworld.com Prep 1 min Cook 2 min Total 3 min Serving: 1 A thick, creamy and filling mixed berry breakfast smoothie using just four ingredients and naturally sweetened! Easy, quick and extremely satisfying, this mixed berry smoothie is packed with protein, fiber, and fruit, and is naturally paleo, vegan, gluten free, dairy free and whole30 friendly! 1 cup frozen mixed berries cup dairy free milk of choice* 1-2 T cashew butter (can substitute for any nut or seed butter of choice) 1 T chia seeds 1 frozen banana (optional) Course: Beverages Add all ingredients into the blender and blend until desired consistency- For a thicker, ice cream like smoothie, blend less. If smoothie is too thick, add more milk of choice. Page 30 of 111

11 Chipotle Pulled Pork Lettuce Wraps with Avocado Aioli Planned for Supper on Tuesday, January 9, 2018 Source: fashionablefoods.com Prep 15 min Total 15 min Serving: 1 A fun recipe that uses my slow cooker chipotle pulled pork! Stuff the pork into lettuce wraps, top with sliced avocado and drizzle with the most delicious aioli. {This recipe is dairy-free, gluten-free, Paleo, and Whole30} 1 2 Avocado 2 Tablespoons Paleo Mayonnaise* 1 Lime juiced 1 Clove Garlic finely minced Salt & Pepper to taste Water for thinning if necessary 1 Head Iceburg or Butter Lettuce, broken apart into lettuce cups 2 Cups Slow Cooker Chipotle Pulled Pork warmed 1 Avocado sliced Lime Wedges and Cilantro for garnishing Course: Main Course Mash the avocado and then whisk in the mayo, lime juice, garlic, salt, and pepper. If the aioli needs to be thinner, add a little bit of water until you can drizzle it easily. Pile the pork into the lettuce cups, top with sliced avocado, drizzle with the aioli and top with cilantro and lime. Page 34 of 111

12 Slow Cooker Chipotle Pulled Pork {Whole30} Planned for Supper on Tuesday, January 9, 2018 Source: fashionablefoods.com Prep 10 min Cook 8 hr Total 20 hr 10 min Serving: 1 Course: Main Course The easiest pulled pork you ll ever make! This slow cooker chipotle pulled pork takes little effort, but it s full of flavor and can be used in a multitude of ways. 1 Small Onion peeled and cut into chunks 3 Cloves Garlic peeled 1 Tablespoon Extra Light Olive Oil 1 2 Orange juiced 2 Limes juiced 3 Teaspoons Chipotle Pepper Powder 2 Teaspoons Paprika 1 Teaspoon Cumin 1 Teaspoon Oregano 1 Teaspoon Salt 1 2 Teaspoon Black Pepper 1 (3-4 lb.) Pork Loin* 1 4 Cup Chicken Broth Combine the onion, garlic, olive oil, orange juice, lime juice, and spices in a mini food processor. Pulse until mostly smooth. Place the pork loin into a gallon zip-top bag and cover with marinade. Make sure the pork is coated well. Refrigerate the pork overnight. In the morning, place the pork along with marinade into the slow cooker and pour in the chicken broth. Cook the pork for 8 hours on low, or until you can easily shred it with a fork. Page 35 of 111

13 Fat Burning Green Smoothie (Gluten-Free, Vegan, Paleo) Planned for Breakfast on Wednesday, January 10, 2018 Source: northsouthblonde.com Serving: 1 2 handfuls baby spinach 1 ripe banana 1 cup almond milk 1 cup frozen pineapple chunks 1 2 tsp ginger 1 tbsp chia seeds Place all of the ingredients into a blender. Pulse until smooth. If smoothie is too thick, add water. If too thin, add ice. Serve and garnish with a sprinkle of chia seeds, optional. Page 36 of 111

14 Whole30 Thai Breakfast Bowl Planned for Lunch on Wednesday, January 10, 2018 Source: themovementmenu.com Cook 10 min Total 10 min Yields 6 originally 6 Serving: cups shredded kale leaves cups shredded Napa cabbage cups blackberries 1 bell pepper (chopped) 4-5 carrots (shredded) 1 2 cup mint or cilantro, (chopped) 2 3 cup raw cashews (toasted or roasted cashews) 14 ounces canned coconut milk Course: Breakfast Amount Per Serving Calories: 420 Fat: 29 g Sodium: 123 mg Sugar: 9 g Carbohydrate: 33 g Fiber: 7 g Protein: 12 g 1 4 cup cashew butter 1 tablespoon yellow curry powder 3 cloves garlic 1 lime (juiced) teaspoons garlic chili paste 1 teaspoon sea salt Place the dressing ingredients into a high-speed blender. Blend on high, about 30 seconds, until smooth and creamy throughout. Add salad ingredients to a large bowl and toss with as much dressing as you'd like. Add a little bit it at a time. Serve right away! Page 38 of 111

15 Creamy Whole30 Avocado Pesto Noodles Planned for Supper on Wednesday, January 10, 2018 Source: paleoglutenfree.com Prep 10 min Cook 25 min Total 35 min Yields 4 servings originally 4 servings Serving: 4 These creamy avocado pesto noodles made with zucchini squash are to die for! So rich and yet light (somehow) at the same time. This veggie packed bowl and fantastic Whole 30 compliant meal. 2 large zucchini 1 large avocado 1 2 cup fresh basil Course: Main Course Amount Per Serving Calories: 186 Fat: 17 g Cholesterol: 5 mg Sodium: 203 mg Sugar: 2 g Carbohydrate: 8 g Fiber: 4 g Protein: 2 g 3 tablespoons lemon juice 3 tablespoons pine nuts 3 cloves garlic 2 tablespoons olive oil 1 2 teaspoon sea salt fresh cracked pepper (to taste) Using a spirailizer make your zucchini noodles (zoodles). Prepare a steamer and steam noodles for 25 minutes over medium heat on the stove. For the creamy sauce, combine the rest of the ingredients in the food processor and blend until completely smooth. Once the noodles are cooked, transfer them to a bowl of ice water for about 3-5 minutes until they are chilled (you can opt out this step if you prefer a warm dish). Gently stir the creamy sauce into noodles and serve. Page 39 of 111

16 Paleo Whole30 Chicken Salad Planned for Snacks on Wednesday, January 10, 2018 Source: Serving: 1 2 pounds chicken cooked and chopped into bite size pieces (about 5 cups) 1 cup sliced red grapes 1 green apple diced 1 3 cup chopped green onion cup paleo mayo 1 2 teaspoon salt 1 2 teaspoon pepper Course: Salad In a large bowl, stir all ingredients together. Start with 2/3 cup mayo and add more as needed. Every mayo is a little different. I used the full cup for mine. Stir until evenly mixed and store in fridge. Serve over lettuce or out of a bowl. Page 40 of 111

17 Whole30 Sweet Potato Protein Breakfast Bowl Planned for Breakfast on Thursday, January 11, 2018 Source: Yields 1 originally 1 Serving: 1 A Whole30 breakfast bowl packed with protein, complex carbs and healthy fats. Use your choice of protein for a vegan-friendly option. 1 small sweet potato pre-baked 1 serving protein powder* 1 small banana sliced Course: Breakfast 1 4 cup raspberries 1 4 cup blueberries cacao nibs chia seeds hemp hearts favorite nut/seed butter Flesh out sweet potato if not done already. In a small bowl, mash sweet potato with fork. Stir in protein powder until combined. Layer in banana slices, raspberries, and blueberries. Top with additional desired toppings and dig in! You can enjoy this bowl warm or cold, your choice! Page 41 of 111

18 Slowcooker Carrot-Ginger Soup & What I'm Eating on Whole30 Planned for Lunch on Thursday, January 11, 2018 Source: Prep 10 min Cook 8 hr Total 8 hr 10 min Yields 8 2-cup servings originally 8 2-cup servings Serving: 2 This smooth and creamy slowcooker carrot soup has fresh ginger and a light, summery taste. 3 pounds carrots peeled and cut into 1-inch chunks 2 medium onions chopped 2 apples peeled and chopped 8 cups broth Course: Soup Amount Per Serving Calories: 161 Fat: 6 g Cholesterol: 0 mg Sodium: 600 mg Sugar: 14 g Carbohydrate: 26 g Fiber: 6 g Protein: 3 g 1 4 cup fresh ginger zest 1 lemon juice of zest 1 lemon 1 sprig fresh thyme 1 cup full fat coconut milk black pepper grinding of 1 2 tsp. kosher salt Put all ingredients into a six-quart crock pot. Cover and cook for 8 hours on low or 4 hours on high. Blend until smooth using an immersion blender, or blend in batches in a standard blender. Serve with a sprig of thyme and enjoy! Page 42 of 111

19 Paleo Fish Taco Bowls Planned for Supper on Thursday, January 11, 2018 Source: themovementmenu.com Prep 10 min Cook 10 min Total 20 min Yields 4 originally 4 Serving: 4 These Paleo Fish Taco Bowls are such a well balanced meal! They are filled with delicious pan fried barramundi, aka The Sustainable Seabass fillets, lots of veggies, cauliflower rice, and topped off with a creamy cashew chipotle sauce! Sign me up for this quick and easy, nutritious, and delicious meal please! 24 ounces barramundi (FIND HERE!) 2 teaspoons chili powder 1 tablespoon lime juice 1 tablespoon avocado oil Course: Main Course Amount Per Serving Calories: 449 Fat: 26 g Cholesterol: 81 mg Sodium: 811 mg Sugar: 2 g Carbohydrate: 8 g Fiber: 1 g Protein: 44 g 1 2 teaspoon cumin 1 2 teaspoon onion powder 1 2 teaspoon garlic powder 1 2 teaspoon sea salt black pepper (to taste) 1 cup raw cashews (soaked (see notes)) 1 tablespoon nutritional yeast tablespoons lime juice 1 4 cup bone broth- Find Here! 1 4 cup filtered water 1 tablespoon coconut oil teaspoons garlic powder 1 teaspoon chili powder 1 teaspoon onion powder cauliflower rice (cooked) mixed greens or lettuce sliced avocado (for topping) cherry tomatoes (for topping) lime wedges (for topping) Page 43 of 111

20 green onions (for topping) sliced jalapenos (for topping) black pepper (to taste) *Make the sauce first, as the cashews need time to be prepared!* Soak cashews in boiling water for 2 hours. Drain and rinse well with cold water. Let drain thoroughly. Add cashews and the rest of the ingredients to a high speed blender. Blend on high speed until it looks smooth and creamy. Depending on what type of blender you have, you may need to scrape down the sides a few times. Rinse sea bass fillets with cold water and pat dry very well. Set to rest on a cutting board. Combine the rest of the fish ingredients in a small bowl and whisk to combine. Using a brush or your hands, cover the filets evenly with the marinade. Heat a large frying pan on medium heat for 1 minute. Add oil and cook both filets for about 3 minutes on the first side and 2 minutes after flipping them over. You will notice they are flaky when touched with a fork. Remove the pan from the heat and set aside. Layer some leafy greens or lettuce leaves in a bowl with cooked cauliflower rice. Top off with fish filets and desired toppings. Serve right away. Page 44 of 111

21 Easy Grain Free Cinnamon Date Granola Planned for Breakfast on Friday, January 12, 2018 Source: paleoglutenfree.com Prep 5 min Cook 20 min Total 25 min Yields 4 servings originally 4 servings Serving: 4 Easy grain free and paleo cinnamon date granola. Made with toasty coconut and nutty infusions and cinnamon spice. Sweetened with pure medjool dates. Made in minutes! 1 2 cup coconut shreds Course: Main Course Amount Per Serving Calories: 696 Fat: 59 g Sodium: 142 mg Sugar: 24 g Carbohydrate: 43 g Fiber: 14 g Protein: 13 g 1 2 cup pecan pieces 1 2 cup whole raw almonds 1 2 cup date syrup 2 teaspoons golden milled flax meal 2 teaspoons coconut oil 1 teaspoon ground cinnamon 1 2 teaspoon vanilla extract (optional) 1 4 teaspoon sea salt optional: chopped date pieces Preheat oven to 300F. Line a baking sheet with parchment paper. In a food processor pulse the almonds into small pieces. Then add in the rest of the ingredients and pulse until it reaches your desired consistency (you can make it more crunchy or smooth depending on how you like it). Once the granola is pulsed add in chopped date pieces if you want. Spread granola out on a baking sheet lined with parchment paper. Bake on 300F for about 20 minutes or until golden. Page 46 of 111

22 Creamy Whole30 Bacon Garlic Spaghetti Squash Planned for Supper on Friday, January 12, 2018 Source: paleoglutenfree.com Prep 15 min Cook 8 min Total 23 min Yields 4 servings originally 4 servings Serving: 4 Easy whole30 creamy bacon garlic spaghetti squash bake. Paleo, healthy, and easy to make! Get ready to dig into some serious delicious and healthy eats!! 3-4 cups cooked spaghetti squash (cut spaghetti squash in half and lay in pan with 1" water cook on 350F for about 1 hr until soft. ) 8 pieces cooked bacon (chopped in pieces or bacon bits) Course: Main Course Amount Per Serving Calories: 296 Fat: 23 g Cholesterol: 65 mg Sodium: 1230 mg Sugar: 5 g Carbohydrate: 15 g Fiber: 3 g Protein: 9 g cups steamed broccoli 1 cup full fat coconut milk 1 medium egg 1 teaspoon sea salt (or to taste) 1 teaspoon garlic powder fresh ground pepper (to taste) In a saucepan whisk together all the ingredients for the cream sauce. Heat the sauce on the stove over medium heat. Continue whisking the sauce while it cooks for about 5-8 minutes until it thickens. In a casserole dish, add the steamed broccoli and bacon to the cooked spaghetti squash. Then pour the cream sauce over the casserole. Heat in the oven on 400F until warm or save for later. Page 47 of 111

23 Whole 30 Breakfast Burrito Planned for Breakfast on Saturday, January 13, 2018 Source: cookingwithcurls.com Prep 5 min Cook 5 min Total 10 min Yields 1 originally 1 Serving: 1 This Whole 30 Breakfast Burrito is a delicious gluten-free, dairy-free, and guilt-free way to start your day, mid-day meal or even dinner! Course: Breakfast 2 Large eggs 2 Tablespoons water (or cashewmilk) 1 4 teaspoon finely chopped green onions sea salt and pepper (to taste) 1 romain lettuce leaf (whole chopped, or shredded) 1 2 Roma tomato (diced) 1-2 Slices Whole 30 compliant bacon (cooked) fresh avocado slices Whole 30 compliant salsa clarified butter (for cooking) Whip the eggs and water together in a small bowl. Season with salt and pepper and mix in the green onions. Set aside. Heat clarified butter in a non-stick frying pan {mine still sticks} over medium-high heat. Pour in the eggs and allow to cook without touching until they start to set. Gently lift up the edge of the egg and tilt the pan to fill in the void with the uncooked eggs. Continue moving around the sides of the pan until the egg is set. Slide the egg back and forth from front to back to loosen, use your spatula if necessary, and flip the whole egg over in the pan. Continue cooking until egg is cooked through. Slide egg out onto a plate. Top with lettuce, bacon, tomato, and avocado. Fold the edges of the egg toward the center and secure with toothpicks, if desired. Top with salsa and serve. Page 48 of 111

24 Cobb Salad Recipe Planned for Lunch on Saturday, January 13, 2018 Source: healyeatsreal.com Prep 10 min Cook 25 min Total 35 min Yields 2 Servings originally 2 Servings Course: Salad Serving: 2 2 heads romaine lettuce 1 2 cup cherry tomatoes 1 avocado 3 pastured eggs 5 slices pastured bacon 1 boneless skinless pastured chicken breast 1 tbsp extra virgin olive oil 1 2 tsp sea salt 1 2 tsp pepper 1 2 tsp garlic powder 1 2 tsp paprika 2 tbsp extra virgin olive oil 2 tbsp balsamic vinegar 1 2 tsp sea salt 1 2 tsp pepper Combine all dressing ingredients in a small jar and cover with an air-tight lid. Shake the jar until all ingredients are mixed. Shake the jar before using the dressing. Start by brining the chicken--this will make it moist and juicy. To brine it, fill a bowl with lukewarm water and stir in about 1 tablespoon of sea salt until it is dissolved. Place the chicken in the bowl of salt water for 15 minutes. While the chicken is brining. Pre-heat the oven to 425. Once the chicken is done brining, remove it from the water and pat it dry with a paper towel. Place it in a pyrex baking dish and brush with olive oil. Sprinkle the salt, pepper, garlic powder and paprika over the chicken breast and rub it in. Place in the oven and bake for about minutes or until the breast reaches an internal temperature of Once you remove the chicken from the oven, allow it to rest for a minimum of 15 minutes before cutting it. Page 49 of 111

25 Place the strips into a large cast iron pan, then turn the heat to low medium. Allow the bacon to cook, flipping every few minutes for even cooking. Once the bacon has browned evenly and has crisped up a bit it is about done. The bacon will continue to cook slightly after removing it from the pan so remove it just before it reaches your favorite level of doneness. Place it on a paper towel to catch the drippings. Once the bacon has cooled, transfer it to a cutting board and chop it into small bits and set aside. Place the eggs into pot and fill to cover the eggs with cold water. Add a dash of salt and a dash of vinegar. Turn the heat to high and allow the water to come to a boil. Once the water reaches a boil, turn off the heat and remove the pot from the burner. Cover the pot and let sit for about minutes. Then drain the hot water from the pan and rinse eggs with cold water. Once the eggs have sufficiently cooled, peel them, then chop them and set aside. To assemble the cobb salad start by washing and chopping the romaine lettuce and patting it dry. Place the lettuce in a bowl. Chop the avocado, chicken and tomatoes into bite sized pieces. Arrange all of the chopped toppings into rows over the romaine lettuce. Drizzle the dressing over the salad and serve! Page 50 of 111

26 One-Pan Balsamic Chicken Veggie Bake Planned for Supper on Saturday, January 13, 2018 Source: therealfoodrds.com Prep 20 min Cook 25 min Total 45 min Yields 4 servings originally 4 servings Serving: lbs. boneless skinless chicken breast tenders or thighs (if large, cut in half) Course: Main Course Amount Per Serving Calories: 368 Fat: 16 g Sodium: 400 mg Sugar: 9 g Carbohydrate: 16 g Fiber: 4 g Protein: 36 g 1 head broccoli chopped into pieces (about 4 cups) 3 medium carrots peeled and cut into skinny sticks (about 1 ½ cups)** 2 cups button mushrooms halved if large 1 small red onion diced 1 2 cup cherry or grape tomatoes 1 3 cup balsamic vinegar 1 4 cup avocado or olive oil 4 garlic cloves finely minced 3-4 tbsp. fresh basil finely chopped + additional for topping 1 tsp. fresh thyme (1/2 tsp. dried) 1 2 tsp sea salt 1 4 tsp pepper Preheat oven to 400. Line a baking sheet with parchment paper. Combine balsamic vinegar, oil, garlic, basil, thyme, salt and pepper. Whisk to make sauce. Place chicken in zip-lock bag with about ⅓ cup of the balsamic sauce. Toss and move chicken breast around to coat. Set in fridge (may marinate for longer period of time if you wish). Meanwhile, chop veggies. **for more tender carrots, cut into skinny sticks. If you like carrots with a little crunch, cut them to the size as shown in photos. Place veggies, EXCEPT for tomatoes, on the sheet pan. Pour remaining balsamic sauce over veggies and toss veggies to coat. Make sure all pieces are coated. Remove chicken from zip-lock bag, move veggies around to make spaces for the chicken. Place chicken on pan. Page 51 of 111

27 Transfer pan to the oven and bake for 10 minutes. After 10 minutes, remove from oven and add tomatoes and toss veggies. Place back into the oven. Bake for an additional 5-10 minutes or until chicken is cooked through. This will depend on the thickness of the chicken. For example, tenders or small chicken breasts (as shown in photos) will need to bake for 5-7 additional minutes. To ensure chicken is done, you could also use a meat thermometer. Once thermometer reaches 165, remove pan from oven. Top with chopped fresh basil. Serve and enjoy! Page 52 of 111