1 Week Meal Plan Monday Breakfast Avocado Eggs Lunch Cauliflower Rice and Coconut Chicken Nuggets Dinner Slow Cooker Chicken Tikka Masala Tuesday Breakfast Tomato Kale Frittata Muffins Lunch Greek Chicken Burgers and Greek Inspired Spaghetti Squash Dinner Chicken Korma and Bright Wilted Spinach Wednesday Breakfast Scrambled Eggs with Broccoli Lunch Salmon with Spring Pesto and Simple Salad Dinner Shrimp Stir-Fry with Mushrooms and Greens Thursday Breakfast Golden Raisin Almond Bars Lunch Chicken Avocado Soup Dinner Taco Salad with Creamy Avocado Dressing Friday Breakfast Coconut Cashew Granola Lunch Chili Lime Chicken and Roasted Plantains Dinner Orange Dijon Chicken and Steamed Asparagus Saturday Breakfast Cherry Coconut Smoothies Lunch Jamaican Jerk Chicken Lettuce Cups Dinner Fried Fish and Arugula Salad with Citrus Vinaigrette Sunday Breakfast Apples with Almond Butter Lunch Slow Cooker Asian Short Ribs with Broccolini and Carrots Dinner Ginger Lime Salmon Bowls
2 Monday Breakfast Avocado Eggs Active Time: 10m Total Time: 45m 4 avocados 2 cups egg whites coarse sea salt, to taste ground black pepper, to taste cayenne pepper, optional to taste 4 scallions 1 Preheat oven to 425F. 2 Remove the stones from the avocado. Scoop out a little more avocado to increase the size of the stone's crater. 3 1/4 cup egg white into each avocado cup 4 Sprinkle with sea salt, fresh ground pepper, and optional cayenne pepper. 5 Bake for minutes or until egg is cooked to your desired doneness. 6 Mince the scallions. 7 Garnish with scallions and serve. Lunch Cauliflower Rice Active Time: 15m Total Time: 25m 1/2 head cauliflower 1 small onion 1 clove garlic 1 tablespoon coconut oil, or fat of your choice 2 teaspoons coarse sea salt 1 teaspoon ground black pepper, optional 1 Break cauliflower into florets; chop the onion and mince the garlic. 2 Use a food processor to pulse the cauliflower florets into a rice-like texture. 3 Heat the coconut oil in a skillet over medium heat. 4 Sauté the onion and garlic for 3 4 minutes, or until the onion is translucent. 5 Add in the cauliflower rice and sauté for an additional 4 5 minutes. 6 Season with salt and pepper. Coconut Chicken Nuggets Active Time: 35m Total Time: 35m 1 cup coconut flour 1/2 cup shredded coconut
3 2 teaspoons garlic powder 2 teaspoons onion powder 2 teaspoons coarse sea salt 1/2 teaspoon ground black pepper 2 pounds chicken breasts 2 eggs 1/2 cup coconut oil ranch dressing, or homemade dairy free ranch dressing 1 In a large mixing bowl, add all of the ingredients except for the chicken, eggs, coconut oil, and ranch dressing. Set aside. 2 Cut chicken into bite-sized pieces and mix in a bowl with the beaten eggs. 3 Add the eggy chicken to the large mixing bowl and stir to completely coat the chicken in the flour mixture. 4 In a large sauce pan on medium high heat add about 4 T. coconut oil. When the oil is hot and shimmering, add chicken in small batches. 5 Use tongs to turn the chicken pieces until all sides are brown. Remove chicken to a warm plate in the oven while you finish frying, adding more oil as needed. 6 Serve with ranch dressing for dipping. Dinner Slow Cooker Chicken Tikka Masala Active Time: 25m Total Time: 7h 0m 3 pounds chicken breasts, (and or thighs - boneless and skinless 1 tablespoon coarse sea salt, plus more to taste 2 tablespoons garam masala 1 teaspoon ground turmeric 1 tablespoon ground cumin 1 1/2 teaspoons paprika 3/4 teaspoon cinnamon 3/4 teaspoon ground black pepper 1/4 teaspoon cayenne pepper, or more for heat 1 onion 4 cloves garlic 1 inch fresh ginger 29 ounces tomato puree 1 1/2 cups coconut milk 2 tablespoons extra virgin olive oil 2 bay leaves 2 tablespoons arrowroot 4 tablespoons filtered water 1/2 lemon 1/4 bunch cilantro 1 Preheat the slow cooker to high. 2 Cut chicken into 1.5 inch cubes. 3 Place chicken, sea salt and spices in the slow cooker. Stir to combine and completely coat the chicken. 4 Peel and dice the onion. Peel and mince the garlic and ginger. 5 Add onion, garlic, ginger, tomato puree, coconut milk, olive oil and bay leaves to the slow cooker. Stir to combine well. 6 Cover and cook for 6 hours on low. 7 When done, in a medium bowl, whisk together filtered water and arrowroot, then pour the mixture into the slow cooker and gently stir. Let cook an additional 20 minutes to thicken. Squeeze the lemon over the mixture and stir. 8 Chop cilantro.
4 9 Serve hot, garnished with chopped cilantro. Tuesday Breakfast Tomato Kale Frittata Muffins Servings: 12 Active Time: 10m Total Time: 45m 1 tablespoon olive oil, plus more for greasing 1/2 bunch kale 12 cherry tomatoes 1 1/2 cups egg whites 1/2 cup filtered water 1 teaspoon coarse sea salt, plus more to taste 1/2 teaspoon ground black pepper 1 Preheat oven to 375F. Grease 1 muffin tin with olive oil. 2 Destem and mince the kale. Cut tomatoes into quarters, discarding the seeds and juice. 3 In a small pan, heat the oil over medium heat. Add the kale and cook for 3-4 minutes, until tender and golden. 4 In a large bowl, whisk together the eggs, water, salt, and pepper. Set aside. 5 Place a pinch of the kale and 4 tomato pieces in the bottom of each muffin tin. Then, carefully pour the egg mixture into each tin, just to the top. 6 Bake for about 15 minutes. They will look puffed and golden when done. 7 Make ahead for quick breakfasts on busy days. Mini frittatas can be reheated in a toaster, oven, or even a microwave (in a pinch) - or enjoy them cold. Lunch Greek Chicken Burgers Active Time: 30m Total Time: 30m 3 cloves garlic 3 green onions 1 tablespoon coconut oil 10 ounces frozen spinach 1 pound ground chicken 1 teaspoon dried oregano 1 teaspoon dried basil 2 teaspoons coarse sea salt 1/4 teaspoon ground black pepper tzatziki 1 Mince the garlic and chop the green onions. 2 In a sauté pan heat coconut oil to medium heat. Add garlic and green onions and and sauté until for about 2 minutes to release the flavors. Do not let the garlic brown. Remove from heat. 3 Ring out liquid from frozen spinach and mince. 4 In a mixing bowl, combine all remaining ingredients. Form into patties. 5 Grill or sauté burgers on medium heat until cooked through (internal temperature should be a minimum of 160 degrees). Serve topped with dairy-free tzatziki.
5 Greek Inspired Spaghetti Squash Active Time: 20m Total Time: 1h 0m 2 large spaghetti squash, apx. 2 pounds 1/2 cup artichoke heart 1/2 cup sun-dried tomatoes 1/4 cup kalamata olives 4 tablespoons olive oil 1 In a shallow, non-reactive baking dish, roast the squash at 375F for minutes or until squash is soft when punctured with a fork. 2 When cool enough to handle, cut squash in half longwise. Scoop out seeds and discard. Gently scoop out spaghetti flesh and set aside until ready to use. 3 Pull apart artichoke hearts and drain of excess oil. Cut sun-dried tomatoes into tiny pieces (scissors work well). Combine all ingredients with hot spaghetti squash and serve. Dinner Chicken Korma Active Time: 40m Total Time: 1h 0m 1 large onion 2 pounds boneless chicken breasts, or thighs 2 inches ginger 5 cloves garlic 2 tablespoons coconut oil 1 teaspoon coarse sea salt, plus more to taste 14 ounces diced tomatoes 1 can coconut milk 1 cup raw cashews 2 tablespoons paprika 1 tablespoon garam masala 1 tablespoon curry powder 1 teaspoon cardamom 1 teaspoon ground cumin 1/2 teaspoon ground black pepper 1 Chop the onions. Cut the chicken into 2 inch cubes. Peel and mince the ginger and garlic. 2 In a large pan over medium high heat, add the onions and sea salt. Sauté, uncovered, until the onions are translucent. 3 Meanwhile, drain the tomatoes and place in a blender or food processor with garlic, ginger, coconut milk, cashews, and spices and puree until smooth. Set aside. 4 Add the chicken to the pan of cooked onions and sear on all sides. Pour sauce over chicken and onions. Cover and simmer for 20 minutes, stirring occasionally. Season with sea salt, as desired.
6 Bright Wilted Spinach Active Time: 5m Total Time: 5m 2 pounds spinach 4 tablespoons extra virgin olive oil coarse sea salt, to taste 1 Clean and trim spinach. Rinse well. 2 Place rinsed spinach in a large pan over high heat and cook just until it is wilted. 3 Toss with olive oil and season with sea salt to taste. 4 Serve immediately. Wednesday Breakfast Scrambled Eggs with Broccoli Active Time: 15m Total Time: 15m 2 tablespoons extra virgin olive oil 1 head broccoli 2 cups egg whites 1/2 cup filtered water 1 teaspoon coarse sea salt ground black pepper, to taste 1 Finely mince the broccoli. 2 Heat the oil. Add the finely minced broccoli and sauté until bright green. 3 Whisk egg whites, water, salt and pepper in bowl until uniform. 4 Pour in the egg mixture. 5 As eggs begin to set, gently pull the eggs across the pan with an inverted turner, forming large soft curds. 6 Remove from heat while eggs are still slightly runny as they will continue to cook in the pan for another minute or two. Lunch Salmon with Spring Pesto Active Time: 20m Total Time: 20m For the pesto: 1/2 bunch mint 1 bunch fresh parsley 1 lemon 1/2 cup raw pine nuts 1/2 cup extra virgin olive oil coarse sea salt, to taste ground black pepper, to taste
7 For the salmon: coarse sea salt, to taste ground black pepper, to taste 1 1/2 pounds wild caught salmon, (6 ounce filet per person) 3 tablespoons extra virgin olive oil 1 For the pesto: Remove large stems from mint and parsley. Juice the lemon. 2 In a food processor, process greens, pine nuts, and olive oil until smooth. 3 Season with sea salt, pepper, and lemon juice to taste. 4 For the salmon: Generously salt and pepper the skinless side of the salmon. 5 Heat skillet on medium high. Add olive oil. When oil is shimmering, place salmon filets in pan, skin side up. 6 Cook for 5 minutes, then flip. Cook 3-5 minutes to desired doneness. 7 Remove salmon from pan and serve with pesto. Dinner Shrimp Stir-Fry with Mushrooms and Greens Active Time: 30m Total Time: 30m 1 clove garlic 2 tablespoons fresh ginger 2 tablespoons coconut vinegar 1 teaspoon toasted sesame oil 1 tablespoon fish sauce 1 pinch cayenne pepper, optional 1 pound wild shrimp 6 bunches baby bok choy 8 ounces shiitake mushrooms 2 green onions 2 tablespoons coconut oil 2 teaspoons black sesame seeds, for garnish 1 Peel and mince the garlic. Peel and grate the ginger. 2 In a small mixing bowl, add garlic, ginger, coconut vinegar, sesame oil, fish sauce, and cayenne. Combine well with a fork or whisk. Set aside. 3 Devein and shell shrimp. Cut bok choy in quarters. Quarter the mushrooms. Mince the green onions finely. 4 Heat coconut oil over medium-high heat. 5 When the oil is shimmering, add shrimp and mushrooms. Sauté until shrimp start to turn pink but are still slightly translucent. 6 Toss in bok choy. Continue cooking for a minute or two, until the greens begin to wilt. 7 Stir in sauce and cook for an additional minute. 8 Garnish with sesame seeds and green onions and serve. Simple Salad Active Time: 5m Total Time: 5m 1/2 cup extra virgin olive oil 1 tablespoon Dijon mustard 1 tablespoon apple cider vinegar coarse sea salt, to taste ground black pepper, to taste
8 8 ounces baby salad greens 1 In a small jar with a lid, combine all ingredients except for the greens. 2 Shake well. 3 Place greens in a large bowl and add dressing to your taste. 4 Toss and serve. Note: Real Plans Tip: If you are following a Whole30 diet, be sure to use mustard that is compliant with your food restrictions. Thursday Breakfast Golden Raisin Almond Bars Active Time: 10m Total Time: 10m 2 cups crispy almonds 1 cup dates 1 cup golden raisins 1 teaspoon cinnamon 1 Chop almonds. Place dates and raisins in a food processor and process into a paste. 2 Add almonds and spices, then pulse until almonds are well ground 3 Remove paste from food processor and use your hands to form into bars. 4 Wrap tightly in wax paper and place in a sealed container. Can be kept at room temperature for several days or in the fridge for several weeks. Lunch Chicken Avocado Soup Active Time: 45m Total Time: 45m 2 cups cooked chicken 1 bunch green onion 2 cloves garlic 1 jalapeño pepper 2 roma tomatoes 3 tablespoons extra virgin olive oil 2 quarts chicken stock 1/2 teaspoon ground cumin 1 teaspoon coarse sea salt, plus more to taste 1/2 teaspoon ground black pepper 2 limes 3 medium avocados 1/2 bunch cilantro 1 Shred the chicken. Mince the green onions (keeping green and white parts separate) and garlic. Deseed and mince the jalapeno (you can leave the seeds in if you want soup to be spicy). Deseed and dice the tomatoes. 2 In a large pot, heat olive oil over medium heat. Once hot, add white parts of green onions and jalapeños. Sauté until tender, about 2 minutes, adding garlic during last
9 30 seconds of sautéing. Add chicken stock, cumin, sea salt and pepper. 3 Bring mixture to a boil over medium-high heat. Juice the limes. 4 Reduce heat to low and add shredded chicken, tomatoes, and lime juice. Adjust the seasoning. 5 Peel, core and dice the avocados and chop the cilantro. 6 Just before serving, stir in cilantro and greens of green onions. Top with avocados and serve. Dinner Taco Salad with Creamy Avocado Dressing Active Time: 30m Total Time: 30m For the taco meat: 1 tablespoon coconut oil, or fat of choice 1 pound ground beef 1 teaspoon coarse sea salt 2 teaspoons chili powder 1 teaspoon ground cumin 1/2 teaspoon paprika 1/2 teaspoon garlic powder 1/2 teaspoon onion powder For the dressing: 1 avocado 1 clove garlic 2 limes 13 1/2 ounces coconut milk 3 tablespoons olive oil 1 cup cilantro 2 teaspoons coarse sea salt ground black pepper, to taste 1/4 cup water, plus more to thin For the salad: 1 large romaine lettuce 2 avocados 6 green onions 1 red bell pepper 1 yellow bell pepper 2 cups cherry tomatoes 2 cups plantain chips 1 For the taco meat: Heat a large pan over medium heat. Add ghee or fat of choice and saute ground meat with salt and spices until meat is cooked through. Remove from heat. 2 For the dressing: Peel and pit avocado. Peel garlic. Juice lime. Scoop the thick stuff from the top of a full fat coconut milk can, discard the liquid and add to food processor or blender. Combine all other dressing ingredients and process until creamy smooth. Adjust for salt and pepper. Thin with additional water to desired consistency. 3 For the salad: Chop lettuce. Peel, pit, and slice avocados. Chop green onions. Dice bell peppers. 4 Combine salad ingredients in bowl. Add cooked taco meat, toss with creamy avocado dressing top with crushed plantain chips, and enjoy! Roasted Plantains Active Time: 15m Total Time: 30m
10 6 plantains, ripened 4 tablespoons coconut oil 1 tablespoon coarse sea salt 1/2 teaspoon paprika 1 Preheat oven to 400F. 2 Peel plantains and cut on a diagonal about 1/2 inch thick. 3 Place in a large bowl; toss with melted coconut oil, sea salt and paprika. 4 Line a rimmed baking sheet with silpat or parchment paper and arrange the plantain pieces on the baking sheet in a singer layer. 5 Bake for 20 minutes, using a spatula to flip pieces over halfway through cooking. Friday Breakfast Coconut Cashew Granola Active Time: 25m Total Time: 1h 30m 1/4 cup Medjool date 1/4 cup boiling water 1 cup sunflower seeds 1 cup slivered almonds 1 cup cashews 2 cups coconut flakes 1/4 cup coconut oil 1/4 cup cashew butter 1/2 teaspoon cinnamon 1 teaspoon vanilla extract 1 Preheat oven to 250F. 2 Remove pits from dates, and soak in boiling water for 20 minutes. 3 Meanwhile, in a large bowl combine sunflower seeds, almonds, cashews, and dried coconut. Transfer two-thirds of this mixture to a food processor and pulse to a coarse crumb in your food processor (do not go past this or it will turn to butter). Return crumbed mixture to the bowl with the whole nuts, seeds, and coconut. 4 While it's still hot, add dates and soaking water to the food processor (no need to clean first) and blend until smooth. Add cashew butter, vanilla, and coconut oil and pulse until smooth again. 5 Pour the date mixture over the crumbed and whole dry ingredients and stir well to combine, ensuring everything is nicely coated. Spread mix over a baking paper lined tray and bake in the preheated oven for minutes - depending on how thinly you've spread it. Break it up flip every minutes so it dried evenly. You want the granola to be golden, but not overcooked. 6 Cool completely on the tray and then store in an air-tight container. Note: Make this recipe ahead of time for quick grab-and-go breakfasts on busy mornings. Lunch Chili Lime Chicken Active Time: 25m Total Time: 1h 35m
11 2 limes 1/4 cup cilantro, plus more for garnish 4 cloves garlic 1 jalapeño pepper 2 pounds chicken breasts 1/4 cup olive oil 2 teaspoons coarse sea salt 1 teaspoon chili powder, or to taste 1 tablespoon olive oil 1 Preheat oven to 375F. Juice and zest limes. Mince cilantro and garlic. Deseed and finely chop jalapeno. Using a mallet, pound down the chicken breasts into ½ inch thickness. 2 In a bowl, whisk together lime juice, lime zest, cilantro, jalapeno, olive oil, salt, and chili powder. Pour marinade over chicken and refrigerate several hours or overnight. 3 Remove chicken from liquid, discard marinade. Pat chicken dry. 4 Heat the olive oil in a large oven-safe pan over medium high heat. Add the chicken and brown for 2-3 minutes on each side each. 5 Place the pan in the oven for 5-8 minutes or until the chicken is completely cooked through. 6 Remove from oven and serve topped with additional cilantro if desired for garnish. Dinner Orange Dijon Chicken Active Time: 25m Total Time: 4h 35m 3 cloves garlic 4 chicken breasts 1 orange 1/4 cup olive oil 1/4 cup apple cider vinegar 3 tablespoons Dijon mustard 2 teaspoons coarse sea salt 1 tablespoon olive oil 1 Mince garlic. Using a mallet, pound down the chicken breasts into ½ inch thickness. Juice orange. 2 Whisk together olive oil, apple cider vinegar, orange juice, dijon mustard, garlic and salt. Pour over chicken and refrigerate several hours or overnight. 3 Remove chicken from marinade and reserve marinade. Pat chicken dry. Preheat oven to 375F. 4 Heat olive oil in a large oven-safe pan over medium high heat. Add the chicken and brown for 2-3 minutes on each side each. Remove the partially cooked chicken to a plate. 5 Pour reserved marinade in the pan and simmer, using a wooden spoon to scrape any browned bits from the bottom of the pan. Allow the sauce to reduce by a third. 6 Add the chicken back into the pan with the sauce. Place the pan in the oven for 5-8 minutes or until the chicken is completely cooked through. 7 Remove from oven and serve. Note: Real Plans Tip: If you are following a Whole30 diet, be sure to use mustard that is compliant with your food restrictions. Steamed Asparagus Active Time: 12m Total Time: 12m
12 1 bunch asparagus 1 tablespoon olive oil 2 teaspoons coarse sea salt filtered water 1 Trim the dry ends off of the asparagus. If the spears are thick, peel them lightly with a vegetable peeler. 2 Place them in a large pan and cover with a thin layer of filtered water. Add half of the salt. 3 Cook for 5 to 10 minutes depending on the thickness of the asparagus, or until asparagus is tender. Drain, toss with olive oil and remaining half of salt and serve. Saturday Breakfast Cherry Coconut Smoothies Active Time: 10m Total Time: 10m 2 limes 4 cups frozen cherries, pitted 1 cup coconut milk 1 cup coconut water, or filtered water 1 scoop protein powder 1 Juice the lime. 2 Put all the ingredients into a blender and blend until smooth. 3 Serve. Lunch Jamaican Jerk Chicken Lettuce Cups Active Time: 15m Total Time: 15m For the chicken: 2 tablespoons coconut oil 1 tablespoon Jamaican jerk seasoning, plus more to season to your preference 2 cups cooked chicken, shredded 1 teaspoon dried thyme 1 small lime 1 medium red bell pepper For tacos: 1 head butter lettuce 1 Melt coconut oil in a pan over medium heat. Add 1 T. jerk seasoning, and sauté for a minute to release the flavors. 2 Add the shredded chicken and cook for 2-3 minutes to warm through. Crush and add thyme and adjust seasoning to your preference.
13 3 Turn off heat. Juice the lime and stir in lime juice. Finely dice bell pepper and combine with seasoned chicken. 4 Separate the head of lettuce into whole leaves. 5 Spoon some chicken onto the center of each lettuce wrap. Top with diced bell pepper. Roll up and serve immediately. Dinner Fried Fish Active Time: 35m Total Time: 45m 2 pounds wild Alaskan cod, or other firm white fish 2 eggs 1 cup tapioca flour 1 pinch cayenne pepper 1 tablespoon coarse sea salt 1/2 cup coconut oil, (or enough the cover the bottom of your frying pan with at least 0.25 inch oil) 1 Preheat oven to 325F. Slice filets lengthwise to make long strips. In a shallow bowl, beat the eggs. Slowly whisk in arrowroot or tapioca flour, cayenne, and sea salt. 2 Add enough coconut oil to a frying pan over medium heat to cover the entire bottom with at least 1/4 inch of oil. 3 Dip cut fish in batter and place it into the hot oil. 4 Flip the fish over when browned. Once you get a browned crust on both sides, finish them off in a 325 degree oven for minutes or until fish is just cooked through. Arugula Salad with Citrus Vinaigrette Active Time: 5m Total Time: 5m 1 orange 1 lime 2 tablespoons red wine vinegar 4 tablespoons extra virgin olive oil 1 teaspoon coarse sea salt 1/4 teaspoon ground black pepper 8 ounces arugula 1 Juice the orange and lime. 2 In a small bowl, add the citrus juices and vinegar; mix well. 3 Slowly pour in the olive oil while constantly whisking. 4 Add salt and pepper. 5 In a large serving bowl, toss the arugula and dressing and serve immediately. Sunday Breakfast
14 Apples with Almond Butter Active Time: 10m Total Time: 10m 4 apples 8 tablespoons almond butter 1 Core and slice the apple. 2 Spread almond butter on the apple slices. 3 Serve. Lunch Slow Cooker Asian Short Ribs with Broccolini Active Time: 15m Total Time: 8h 0m 2 cloves garlic 1 tablespoon fresh ginger 1/4 teaspoon red pepper flakes, optional 4 carrots 4 green onions 1 bunch broccolini 1 orange 1/2 cup coconut aminos 1/4 cup apple cider vinegar 4 pounds beef short ribs, (2 ribs per person) 2 tablespoons arrowroot 4 tablespoons filtered water 1 tablespoon toasted sesame oil 1 Peel and mince garlic. Peel and grate ginger. Crush red pepper. Peel and cut carrots into chunks. Peel and finely chop green onion. Rinse broccolini and cut tough ends off. Juice orange. 2 Combine the coconut aminos, orange juice, apple cider vinegar, garlic, ginger, and red pepper flakes directly in the slow cooker. Add the short ribs and carrots and arrange in a single layer. 3 Cover and cook on low for 6-8 hours until the meat is tender and easily pulls away from the bone. 4 Transfer the short ribs and carrots to a serving plate. 5 Turn the slow cooker to high. Mix arrowroot powder and filtered water. 6 Whisk arrowroot mixture into the cooking liquid and cook for several minutes until thickened. Stir in the sesame oil. 7 Turn slow cooker down to warm and replace short ribs and carrots in the slow cooker until ready to serve. 8 Steam the broccolini until bright green and tender. 9 Serve short ribs and veggies over broccolini topped with extra sauce and green onions.
15 Dinner Ginger Lime Salmon Bowls Active Time: 30m Total Time: 3h 0m For the noodles: 2 medium zucchinis 2 medium carrots coarse sea salt For the salmon: 4 limes 4 teaspoons fresh ginger 2 tablespoons coconut vinegar 1/2 teaspoon garlic powder 1 1/2 pounds salmon, 6 ounce fillet per person 1 bunch kale 3 green onions 1 avocado extra virgin olive oil, for kale coarse sea salt, to taste 4 tablespoons toasted sesame seeds ground black pepper For the dressing: 1 orange 1 tablespoon coconut vinegar 1 teaspoon sesame oil 1 pinch chili flakes, optional 1 For the noodles: To make zucchini and carrot noodles, either purchase: a julienne peeler or a spiral cutter OR simply use a sharp knife to cut the zucchini and carrot first lengthwise into strips, then slice those strips as finely as possible into spaghetti-like pieces. 2 Sprinkle some sea salt over the noodles and let them sit for 25 minutes in the sink to sweat out excess water. After the 25 minutes, rinse well to remove excess salt and pat dry with a paper towel. 3 Cook in a large pan over medium heat for about 2 minutes, to allow the noodles to soften slightly. Remove from heat. 4 For the salmon: Juice half of the limes for the marinade. Quarter lime (one slice per serving for garnish). Peel and grate the ginger. 5 In a shallow dish big enough to hold the salmon in a single layer, combine ginger, coconut vinegar, lime juice, and garlic powder. Add the salmon filets and refrigerate for 2-3 hours. 6 Preheat oven to 425F. 7 Remove tough center stalk from kale and toss in a little olive oil and sea salt. Set aside. Prepare garnishes: Slice green onions thinly on the diagonal; peel and thinly slice avocado. 8 Remove the salmon from the marinade and place on a baking sheet lined parchment paper or silpat. Bake for about 15 minutes until the salmon is nearly cooked through. 9 Switch the oven to the high broiling setting. Add the kale in a single layer to the same baking sheet as the fish. Cook 1-2 minutes with the oven ajar until the kale has crisped. Watch closely to avoid burning the kale. Remove from oven. 10 Juice orange and remaining lime for dressing. In a small bowl whisk together all of the dressing ingredients, including the lime juice. 11 To each serving bowl add: zucchini and carrot noodles, salmon, and kale. Garnish with sliced avocado, green
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CLASSIC CARROT SUMMER SALAD 10 oz. Shredded Carrots (or julienne 1 or 2 Carrots) 1/2 Cup Raisins 1/2 Cup Fresh Pineapple, diced 1/2 Cup Apple, diced 1/4 Cup Grapes, diced 1/4 Cup Mayonnaise (give Spectrum
Celebrate National Nutrition Month with Delicious, Healthy Recipes Illinois Action for children s (IAFC) Healthy Food Program offers a variety of supports to child care providers and families that address
MAMA RECHARGED MEALS 403 Created by Mama Recharged MAMA RECHARGED MEALS 403 Mama Recharged This is your full plan for the week. The shopping list includes everything you need for all your meals and snacks.
Summer Recipes SWISHY, FISHY TASTY TUNA BURGERS 2 5OZ. Cans of tuna in water 1/4 Cup Nonfat mayo 3 TBS. Nonfat mayo 1/2 TBS. Mustard 1/4 Cup Chopped green onions 1 Egg white 1/2 Cup breadcrumbs Whole wheat
Slow-Cooker Latin Chicken With Black Beans And Sweet Potatoes 21 Day Fix Containers: 1 ½ Red, 1 ½ Yellow 3 lb. bone-in skinless chicken thighs (Take Skin Off to Eat) 2 tsp. ground cumin salt and pepper
28- DAY HEALTHY RAMADAN MEAL PLAN **Start Iftar by drinking at least 2 glasses of water and eating 2-3 dates. **Medjool Dates recipe here: https://youtu.be/xnm1dt1xbnq MONDAY Iftar (Watch Healthy Asian
QUICK & EASY PALEO RECIPES FOR EVERY OCCASION Breakfast Chipotle Scrambled Eggs 4 eggs 4 tomatoes, chopped 2 cloves of minced garlic 1 chopped small white onion 1 pitted and chopped green bell pepper 2
BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES 6 medium sweet potatoes tablespoons olive oil tablespoon smoked paprika teaspoon chili powder teaspoon cinnamon Preheat oven to 00 F. Scrub sweet potatoes with
Fish with Green Tahini Sauce Olive oil for baking dish 4 6 oz. Red snapper (skin on) or skinless cod fillets 1 medium clove garlic ½ cup tahini ¼ teaspoon ground cayenne ½ teaspoon sea salt ½ cup packed
WEEK 1 - Rice Recipes Parsnip and Celery Pilaf 25 min 10 min prep: Makes 6 Servings 1 tablespoon butter 1 1/2 cups parsnips, peeled and chopped 1/3 cup celery, sliced 1/4 inch thick 1/4 cup onions, diced
Single Serving SPRING BODY RESET MENU DAY 1 Avocado Tomato Omelet Peasant Bean Stew Turkey Taco Salad DAY 2 Toasted Oatmeal with Blueberries Shredded Chicken Wraps Shrimp Primavera DAY 3 Basic Green Smoothie
Emily s Menu February 23 to March 1 st, 2015 Meal Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast 1/3 cup oats 1 scoop vanilla protein 1 banana Cinnamon Blueberry Banana Oatmeal Pancakes
7-Day Meal Planner Day of Week Meal Time Saver Tip Sunday PREP DAY! Balsamic Ground Turkey & Apple Hash Make paleo mayo and homemade salad dressing if out. Also make cauliflower rice, and hard boiled eggs.
VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Sprouts Parmesan Creamed Spinach Day 3 Indian Curry Cauliflower Rice Day 4 Steak and Herbs Tomato
Fruit Salad 1 pint strawberries sliced 5 kiwis sliced 5 oranges peeled and diced 2 grapefruit peeled and diced 12 ounces blueberries 1 cup Mint chopped and divided 1/2 cup Orange juice (or juice from 1
Weekly Menu Plan Welcome! Welcome to our weekly menu, kick-off where we'll share the recipes we're craving this week to help you plan an easy menu to get through Monday, hump-day, and all the way to the
SOUPS, SALADS & VEGETABLES Wrap celery in aluminum foil when putting in the refrigerator and it will keep better. To keep potatoes from budding, place an apple in the bag with the potatoes. 61 Soups, Salads,
18 of the Tastiest, Healthiest Dinner Recipes Ever The average household routinely only has about 12-15 recipes they use over and over with a few occasional special recipes they use every once in a while.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Week 4 Sunday - Breakfast PALEO BREAKFAST SUNDAY WEEK 4 PALEO ISLAND SMOOTHIE Prep time Cook time Ready in Serves 5 min 3 min 8 min 2 directions
6-Week Total-Body Transformation Challenge Camille Durante www.nutritionworksri.com Green & Protein Smoothies Trainer Tip: Blend the water and greens FIRST, then add the rest of the ingredients J (each