September Menu #1 Menu 1. Instant Pot Chicken Burrito Bowl 2. Grilled California Avocado Chicken with Grilled Asparagus 3. Veggie Gnocchi Skillet (Vegetarian) 4. Bison Quinoa Hash 5. Deconstructed Pizza Casserole 6. Snack: No Bake Snack Bars Shopping List Proteins: Chicken breast- 1.5 lbs., 1.5 lbs. Ground bison- 1 lb. Ground turkey sausage- 1.5 lbs. Produce: Onion- ½, ½, ½ Shredded lettuce- 2 c. Garlic- 2 cloves, 2 cloves Avocados- 2 Roma tomatoes- 3 Fresh basil- ¼ c. Asparagus- 1 bunch Sliced mushrooms- 8 oz., 8 oz. Spinach- 3 c. Pepper- 1 Other: White or brown rice- 1 c. Fire roasted diced tomatoes- 1 can Black beans- 1 can Seasonings: 2 tsp. chili powder, 1 tsp. each: cumin, salt, garlic, onion, ½ tsp. paprika Chicken stock or broth- 2 ¼ c. Shredded Mexican cheese- 2 c., 2 c. Toppings of your choice: sour cream, diced tomatoes Balsamic vinegar- ¾ c. Honey- ¼ c. Italian Seasonings- 1 T. Mozzarella- 4 slices Diced tomatoes- 28 oz. can, 14.5 oz. can Seasonings: 1 T. Italian seasonings, ½ tsp. salt, ¼ tsp. pepper Gnocchi- 16 oz. Parmesan- 1 c. Red kidney beans- 1 can Brown rice- 1 c. Seasonings: 1 tsp. cumin, ½ tsp. salt, ¼ tsp. pepper, 1/8 tsp. cayenne Red quinoa- 1 c. Shredded mozzarella- 1 ½ c. Dried oregano- ½ tsp. 1 small package of Sliced pepperoni ¼ c. + 3 T. peanut butter ¼ c. + 3 T. Maple syrup/honey ¼ c. Coconut oil ½ tsp. vanilla ¼ tsp. salt 2 c. quick oats ¼ c. cocoa powder Small bags- 5 Large bags- 1 Page 1
Veggie/Meat Prep 1. Veggie Prep: Onion- dice onions. Place ½ of 1 in a small bag labeled Meal 1. Place ½ of 1 in a small bag labeled Meal 3. Place ½ of 1 in a small bag labeled Meal 4. Shredded lettuce- you will not need this until cooking day. Garlic- mince 4 cloves of garlic. Place 2 cloves in a small bag labeled Meal 2. Place 2 cloves in a small bag labeled Meal 3. Avocados- you will not need this until cooking day. Roma tomatoes- you will not need this until cooking day. Fresh basil- you will not need this until cooking day. Asparagus- trim and place in large bag labeled Meal 2. Sliced mushrooms- you will not need 8 oz. until cooking day. Set 8 oz. aside. Spinach- you will not need this until cooking day. Pepper- dice 1 and set aside. Page 2
Finishing Prep 1. Finishing Prep: Chicken breast- you will not need the chicken until cooking day. Ground bison- you will not need this until cooking day. Ground turkey sausage- Heat a large pan over medium high heat and cook the ground turkey through. Season with salt and pepper. Remove from pan and place in a greased 9x13 pan. Top with 1 can of diced tomatoes and ½ tsp. dried oregano. Add the diced pepper and the sliced mushrooms to the hot saute pan. Add more oil to the pan if its too dry. Cook 4-5 minutes or until softened. Add the cooked pepper and mushrooms on top of the diced tomatoes in the 9x13 pan. Top with 1 ½ c. shredded mozzarella and top with pepperoni slices. Cool then cover until cooking day. Snack: No Bake Snack Bars 1. Line an 8x8 pan with parchment paper. 2. Stir together peanut butter, honey and melted coconut oil. 3. Stir in vanilla. 4. Stir in salt, oats and cocoa powder. 5. Smooth into pan and press down and smooth out. 6. Freeze until firm enough to cut. Page 3
Meal Day Instructions Instant Pot Chicken Burrito Bowl 1. If you are using brown rice, you need to partially cook your rice ahead of time! Prepare according to package instructions but only cook for ½ of the specified time! 2. Turn the instant pot to saute and add a splash of oil. Add the diced onion and diced chicken. Cook 1-2 minutes to brown/soften. 3. Add the can of diced tomatoes, black beans, 2 ¼ c. chicken stock and 2 tsp. chili powder, 1 tsp. each: cumin, salt, garlic, onion, ½ tsp. paprika. 4. Put lid on and seal. Use the manual pressure cooker setting and set your time for 10 minutes. 5. When done, push cancel and let sit for 5 minutes. 6. Carefully release pressure and when pressure is released, open lid. Top with cheese and let melt. Grilled California Avocado Chicken with Grilled Asparagus 1. Whisk together minced garlic, balsamic vinegar, honey, Italian seasonings and 2 T. olive oil. Add a dash of salt and pepper. Marinate the chicken in this for 30 minutes. 2. Meanwhile, in a separate bowl toss together diced avocados, diced tomatoes, chopped basil and salt and pepper to taste. Set aside. 3. Preheat grill to medium high. 4. Grill chicken 6-7 minutes per side or until cooked through. Toss asparagus with oil, salt and pepper and grill 2-3 minutes. 5. Top chicken with slices of mozzarella and let melt. 6. Remove from grill and top with tomato/avocado mixture. Page 4
Meal Day Instructions Veggie Gnocchi Skillet (Vegetarian) 1. Heat a large saute pan over medium high and add a splash of oil. 2. Add the diced onion and sliced mushrooms. Cook 4-5 minutes. 3. Add minced garlic and cook 1 more minute. 4. Add can of diced tomatoes (do not drain) and 1 T. Italian seasonings, ½ tsp. salt, ¼ tsp. pepper. Add spinach and stir to wilt. 5. Add gnocchi and simmer 4-5 minutes. 6. Top with parmesan. Bison Quinoa Hash 1. Cook brown rice in a small pot according to package directions. 2. Meanwhile, heat a large pot over medium high heat and add a splash of oil. Add the diced onion and season with salt and pepper. Cook 3-4 minutes. 3. Add bison and season with salt and pepper. Cook through. 4. Stir in can of beans and 1 c. quinoa. Add 2 c. water and 1 tsp. cumin, ½ tsp. salt, ¼ tsp. pepper, 1/8 tsp. cayenne 5. Bring to a boil then reduce to a simmer. Cover and cook on low 15-20 minutes or until quinoa is cooked through. 6. When done, stir in cooked rice. Top with shredded cheese. Page 5 For more Paleo Meals visit www.planaheadpaleo.com
Meal Day Instructions Deconstructed Pizza Casserole 1. Preheat oven to 400. 2. Bake 15-20 minutes or until cheese is melted and golden. Page 6
Individual Recipes 1.5 lbs. Chicken breast, diced ½ Onion, diced 1 c. white or brown rice 1 can of Fire roasted diced tomatoes, drained 1 can of Black beans, drained and rinsed Seasonings: 2 tsp. chili powder, 1 tsp. each: cumin, salt, garlic, onion, ½ tsp. paprika 2 ¼ c. Chicken stock or broth 2 c. Shredded Mexican cheese Toppings of your choice: sour cream, diced tomatoes 2 c. Shredded lettuce Instant Pot Chicken Burrito Bowl 1. If you are using brown rice, you need to partially cook your rice ahead of time! Prepare according to package instructions but only cook for ½ of the specified time! 2. Turn the instant pot to saute and add a splash of oil. Add the diced onion and diced chicken. Cook 1-2 minutes to brown/soften. 3. Add the can of diced tomatoes, black beans, 2 ¼ c. chicken stock and 2 tsp. chili powder, 1 tsp. each: cumin, salt, garlic, onion, ½ tsp. paprika. 4. Put lid on and seal. Use the manual pressure cooker setting and set your time for 10 minutes. 5. When done, push cancel and let sit for 5 minutes. 6. Carefully release pressure and when pressure is released, open lid. Top with cheese and let melt. Serve then top servings with shredded lettuce and other choices of toppings. Serving Size: 1/6 Recipe Calories: 381 Fat: 15 Grams Carbs: 28 Grams Protein: 38 grams 1.5 lbs. chicken breast 2 Cloves of garlic, minced ¾ c. Balsamic vinegar ¼ c. Honey 1 T. Italian Seasonings 4 slices of Mozzarella 2 Avocados, diced 3 Roma tomatoes, diced ¼ c. Fresh basil, chopped 1 bunch of Asparagus, trimmed Grilled California Avocado Chicken with Grilled Asparagus 1. Whisk together minced garlic, balsamic vinegar, honey, Italian seasonings and 2 T. olive oil. Add a dash of salt and pepper. Marinate the chicken in this for 30 minutes. 2. Meanwhile, in a separate bowl toss together diced avocados, diced tomatoes, chopped basil and salt and pepper to taste. Set aside. 3. Preheat grill to medium high. 4. Grill chicken 6-7 minutes per side or until cooked through. Toss asparagus with oil, salt and pepper and grill 2-3 minutes. 5. Top chicken with slices of mozzarella and let melt. 6. Remove from grill and top with tomato/avocado mixture. Serving Size: 1/4 Recipe Calories: 462 Fat: 20 Grams Carbs: 34 Grams Protein: 40 grams Page 7
Individual Recipes ½ onion, diced 8 oz. Sliced mushrooms 2 cloves of garlic, minced 28 oz. can of Diced tomatoes Seasonings: 1 T. Italian seasonings, ½ tsp. salt, ¼ tsp. pepper 3 c. Spinach 16 oz. Gnocchi 1 c. Parmesan Veggie Gnocchi Skillet (Vegetarian) 1. Heat a large saute pan over medium high and add a splash of oil. 2. Add the diced onion and sliced mushrooms. Cook 4-5 minutes. 3. Add minced garlic and cook 1 more minute. 4. Add can of diced tomatoes (do not drain) and 1 T. Italian seasonings, ½ tsp. salt, ¼ tsp. pepper. Add spinach and stir to wilt. 5. Add gnocchi and simmer 4-5 minutes. 6. Top with parmesan. Serving Size: 1/4 Recipe Calories: 421 Fat: 11 Grams Carbs: 60 Grams Protein: 19 grams 1 lb. Ground bison 1 c. Red quinoa 1 can of Red kidney beans, drained and rinsed 1 c. Brown rice ½ onion, diced 1/2 green pepper, diced 1/2 red pepper, diced Seasonings: 1 tsp. cumin, ½ tsp. salt, ¼ tsp. pepper, 1/8 tsp. cayenne 2 c. Shredded cheddar Bison Quinoa Hash 1. Cook brown rice in a small pot according to package directions. 2. Meanwhile, heat a large pot over medium high heat and add a splash of oil. Add the diced onion and peppers. Season with salt and pepper. Cook 3-4 minutes. 3. Add bison and season with salt and pepper. Cook through. 4. Stir in can of beans and 1 c. quinoa. Add 2 c. water and 1 tsp. cumin, ½ tsp. salt, ¼ tsp. pepper, 1/8 tsp. cayenne 5. Bring to a boil then reduce to a simmer. Cover and cook on low 15-20 minutes or until quinoa is cooked through. 6. When done, stir in cooked rice. Top with shredded cheese. Serving Size: 1/6 Recipe Calories: 454 Fat: 18 Grams Carbs: 43 Grams Protein: 32 grams Page 8
Individual Recipes 1.5 lbs. Ground turkey sausage 8 oz. Sliced mushrooms 1 pepper, diced 14.5 oz. can of diced tomatoes 1 ½ c. Shredded mozzarella 1/2 tsp. Dried oregano 1 small package of Sliced pepperoni Deconstructed Pizza Casserole 1. Preheat oven to 400. 2. Heat a large skillet over medium high heat and add a splash of oil. Cook the diced pepper and mushroom slices until golden. Remove from pan. 3. Add the sausage and cook through. 4. In a greased 9x13 pan, add the cooked sausage. 5. Next layer with ½ tsp. oregano and 1 can of diced tomatoes. 6. Top with cooked veggies, shredded cheese and pepperoni slices. 7. Bake 10-15 minutes or until cheese is melted and golden. Serving Size: 1/2 Cup Calories: 257 Fat: 18 Grams Carbs: 5 Grams Protein: 21 grams ¼ c. + 3 T. peanut butter ¼ c. + 3 T. Maple syrup/honey ¼ c. Coconut oil ½ tsp. vanilla ¼ tsp. salt 2 c. quick oats ¼ c. cocoa powder Snack: No Bake Snack Bars 1. Line an 8x8 pan with parchment paper. 2. Stir together peanut butter, honey and melted coconut oil. 3. Stir in vanilla. 4. Stir in salt, oats and cocoa powder. 5. Smooth into pan and press down and smooth out. 6. Freeze until firm enough to cut. Serving Size: 1/12 Recipe Calories: 181 Fat: 11 Grams Carbs: 20 Grams Protein: 4 grams Page 9