Week 2 Meals DAY 1 Paleo Crustless Quiche Serves 2 Prep time: 20 minutes Cook time: 35 minutes 1 zucchini, grated 1 carrot, grated 1 teaspoon salt 6 eggs, beaten 1 tablespoon olive oil 3 slices bacon, cooked and crumbled Preheat oven to 400 degrees F. Combine the carrots and zucchini in a large bowl and sprinkle with salt. Allow to sit for about 10 minutes and drain well. Toss with the eggs and spread in a small casserole dish greased with the olive oil. Bake for 30-35 minutes until eggs are cooked. Remove from oven and sprinkle with the cooked bacon. Serve. 19.9g Carbs 57.8g Fat 56g Protein 812.2 Calories 10g Carbs 28.9g Fat 28g Protein 406.1 Calories Fats: 63%; Protein: 27%; Carbs: 10%
Easy Chicken Salad Serves 2 Prep time: 10 minutes Cook time: 10 minutes 1 cup chopped and cooked chicken 1 tablespoon chopped onion 1 tablespoon chopped celery 3 tablespoons Paleo mayonnaise 1 tablespoon olive oil 4 tablespoons chopped walnuts Combine all the ingredients in a large bowl. Season with salt and pepper and mix well before serving. 14.9g Carbs 51.7g Fat 51.5g Protein 720.6 Calories 7.4g Carbs 25.8g Fat 25.8g Protein 360.3 Calories Fats: 64%; Protein: 28%; Carbs: 6%
Caramelized Cabbage and Pork Serves 2 Prep time: 10 minutes Cook time: 10 minutes 8 ounces pork sausage 1/2 cup sliced onions 4 cups shredded cabbage 1 teaspoon salt 1 teaspoon black pepper In a large skillet, over medium heat, brown sausage until fully cooked. Remove sausage from skillet and set aside (reserving grease in skillet to cook cabbage). Add the onions and cabbage to skillet, season with salt and pepper (to taste). Cook until wilted, stirring occasionally (~10 minutes) Reduce heat to medium-low, and continue cooking ~10 minutes, or until cabbage starts to caramelize (brown), stir frequently to avoid burning. Add sausage to cabbage until heated. Remove from heat, add additional seasoning if necessary. Serve immediately. 23g Carbs 59.8g Fat 38.2g Protein 779.3 Calories 11.5g Carbs 29.9g Fat 19.1g Protein 389.7 Calories Fats: 69%; Protein: 20%; Carbs: 12 %
DAY 2 (Leftovers from Day 1)
DAY 3 Irish Bacon and Cabbage with Fried Eggs Prep time: 10 minutes Cook time: 15 minutes 3 strips bacon, chopped 2 cups shredded cabbage 2 eggs Heat a nonstick skillet over medium high heat. Add the bacon and cook until crisp. Remove from pan and add the cabbage. Cook until soft and make two small wells in the pan. Crack the eggs inside and cook until eggs are done to your liking. Season with salt and pepper and serve with the bacon. 9.3g Carbs 27.5g Fat 20.1g Protein 360.3 Calories 9.3g Carbs 27.5g Fat 20.1g Protein 360.3 Calories Fats: 68%; Protein: 22%; Carbs: 10%
Basil and Chive Scrambled Eggs Prep time: 5 minutes Cook time:10 minutes 1 teaspoon olive oil 3 eggs, beaten 1 teaspoon chopped basil leaves 1 teaspoon chopped chives Heat the olive oil in a nonstick skillet. Add the eggs and scramble until cooked through. Season with salt and pepper and add the herbs before serving. 1.4g Carbs 21.2g Fat 21.2g Protein 280.8 Calories 1.4g Carbs 21.2g Fat 21.2g Protein 280.8 Calories Fats: 68%; Protein: 30%; Carbs: 2 %
Loaded Chicken Faked Potato Prep time: 10 minutes Cook time: 10 minutes 1 1/2 cups cauliflower florets 1 tablespoon olive oil 3 strips bacon, cooked and crumbled 1 teaspoon chopped chives 1/2 cup chopped cooked chicken breast Steam the cauliflower florets until tender. Add the olive oil, bacon, and chives to the cauliflower and mash. Season with salt and pepper. Top with the chicken and serve. 8g Carbs 33.1g Fat 29.4g Protein 443.1 Calories 8g Carbs 33.1g Fat 29.4g Protein 443.1 Calories Fats: 67%; Protein: 26%; Carbs: 7%
DAY 4 Basic Paleo Pancakes Prep time: 10 minutes Cook time: 10 minutes 2 eggs 1 tablespoon almond milk 1/4 teaspoon baking soda 1/2 teaspoon vanilla extract 1/4 cup almond flour 1/4 teaspoon cider vinegar Place all ingredients in the blender and blend on high for 30 seconds. Spray a nonstick skillet with cooking spray. Drop the batter onto the skillet into small pancakes and cook until bubbly. Flip and cook until browned on both sides. 6.6g Carbs 26.3g Fat 21.1g Protein 353.2 Calories 6.6g Carbs 26.3g Fat 21.1g Protein 353.2 Calories Fats: 68%; Protein: 24%; Carbs: 8%
Apple and Pecan Chicken Salad Prep time: 5 minutes Cook time: 0 minutes 1 teaspoon coconut oil 2 tablespoons chopped pecans 1 tablespoon Paleo mayonnaise 1 teaspoon lemon juice 1 pinch black pepper 1/2 cup chopped cooked chicken 2 tablespoons diced apples 2 tablespoons chopped celery Add coconut oil to frying pan to lightly roast chopped pecans. In a medium bowl, mix together mayonnaise, lemon juice, and pepper. Toss with chicken, pecans, apples, and celery. 8.3g Carbs 21.4g Fat 23.2g Protein 313.7 Calories 8.3g Carbs 21.4g Fat 23.2g Protein 313.7 Calories Fats: 60%; Protein: 29%; Carbs: 10%
Chicken and Veggie Stir Fry Prep time: 10 minutes Cook time: 15 minutes 2 tablespoons coconut oil 1/2 chicken breast, cut into strips 1/4 cup chopped asparagus 1/4 cup chopped broccoli 1/4 cup sliced red bell peppers 1/4 cup sliced mushrooms 1/4 teaspoon cayenne pepper 1 egg Heat the oil in a non-stick wok over medium-high heat. Add the chicken and cook until almost done. Add the vegetables, cayenne pepper, cook until tender. Separately, quickly scramble the egg and then it mix through the stir-fry thoroughly. Serve hot. 7.8g Carbs 36.4g Fat 35g Protein 487.5 Calories 7.8g Carbs 36.4g Fat 35g Protein 487.5 Calories Fats: 66%; Protein: 28%; Carbs: 6 %
DAY 5 Baked Spaghetti Squash with a Poached Egg Prep time: 15 minutes Cook time: 30 minutes 1/2 spaghetti squash 1 teaspoon olive oil 2 eggs 2 slices bacon, cooked and crumbled Preheat oven to 400 degrees F. Drizzle the squash with olive oil and season with salt and pepper. Roast for 30 minutes, until tender when pierced with a fork. Before serving, crack the eggs in a small bowl one at a time. Bring a pan of water to a simmer. Carefully add the eggs and turn off the heat. Cook for 4 minutes. Remove with a slotted spoon and serve on top of the squash. Sprinkle with the cooked bacon and serve. 8.2g Carbs 22.7g Fat 20.9g Protein 316.8 Calories 8.2g Carbs 22.7g Fat 20.9g Protein 316.8 Calories Fats: 64%; Protein: 26%; Carbs: 10%
Super Veggie Chicken Soup Prep time: 20 minutes Cook time: 20 minutes 3 tablespoons olive oil 1 chicken breast, sliced 1 tablespoon chopped shallots 1 tablespoon chopped celery 1/2 cup sliced carrots 2 cups baby spinach 1/4 cup cherry tomatoes, halved 1 cup sliced zucchini 2 cups chicken broth Heat the oil in a small saucepan. Add the chicken and cook until browned. Add the shallots and celery and cook until soft. Add the carrots, spinach, tomatoes, and zucchini, stir and cook for 1 minute. Add the broth and bring to a boil. Reduce heat and simmer for 10 minutes, or until chicken is cooked through and soup is hot. 15.4g Carbs 44.6g Fat 36.3g Protein 595.7 Calories 15.4g Carbs 44.6g Fat 36.3g Protein 595.7 Calories Fats: 66%; Protein: 24%; Carbs: 10%
Philly Stuffed Peppers Prep time: 10 minutes Cook time: 30 minutes 1 green bell pepper 1 1/2 tablespoons olive oil 1/2 cup chopped onions 1/4 cup sliced mushrooms 1 clove garlic, minced 1/4 pound ground beef Preheat oven to 400 degrees F. Cut the pepper in half and remove the ribs and seeds. Lay on a baking sheet. Heat a skillet over medium heat and add the olive oil, onions, garlic, and mushrooms. Cook until soft and add the beef. Cook until beef is no longer pink. Stuff the mixture into the peppers and bake for 25-30 minutes until pepper is soft. 12.5g Carbs 38.6g Fat 29.5g Protein 512.9 Calories 12.5g Carbs 38.6g Fat 29.5g Protein 512.9 Calories Fats: 67%; Protein: 23%; Carbs: 10 %
DAY 6 Strawberry and Bacon Omelette Prep time: 10 minutes Cook time: 10 minutes 1 teaspoon olive oil 3 eggs, beaten 1/4 cup sliced strawberries 2 slices cooked and crumbled bacon Heat the olive oil in a nonstick skillet. Add the eggs and season with salt and pepper. Cook over medium low heat until eggs are set. Add the strawberries and bacon, fold over and serve. 6.1g Carbs 27.8g Fat 27.8g Protein 383.9 Calories 6.1g Carbs 27.8g Fat 27.8g Protein 383.9 Calories Fats: 65%; Protein: 29%; Carbs: 6%
Balsamic Salmon Prep time: 5 minutes Cook time: 10 minutes 1 tablespoon olive oil 1 teaspoon lemon juice 1 tablespoon balsamic vinegar 1/2 teaspoon minced garlic 1 4-ounce salmon filet Preheat broiler to high heat. Combine the olive oil, lemon juice, garlic, and vinegar in a bowl and brush over the salmon. Season with salt and pepper and lay on a baking sheet. Broil for 3-4 minutes per side until fish is cooked through. 3.6g Carbs 17.4g Fat 22.8g Protein 268.3 Calories 3.6g Carbs 17.4g Fat 22.8g Protein 268.3 Calories Fats: 60%; Protein: 35%; Carbs: 5%
Sauteed Spinach with Sesame and Garlic Prep time: 5 minutes Cook time: 10 minutes 1 teaspoon olive oil 1/2 teaspoon minced garlic 1 cup spinach leaves 1/4 ounce sesame seeds Heat the olive oil in a skillet over medium heat. Add the minced garlic; cook and stir for about 2 minutes, until it is just beginning to brown. Put in the spinach leaves and cook for about 5 minutes. Continue stirring until the leaves are dark and have reduced to be about 1/4 of their original size. Remove from heat. In a dry skillet, toast sesame seeds just until they turn a light golden brown. Add toasted sesame seeds to spinach, and season with salt and pepper. Serve immediately. 3.2g Carbs 8g Fat 2.1g Protein 88 Calories 3.2g Carbs 8g Fat 2.1g Protein 88 Calories Fats: 77%; Protein: 9%; Carbs: 14%
Slow Cooked Beef Rendang with Broccoli Prep time: 20 minutes Cook time: 120 minutes 1 teaspoon olive oil 1 tablespoon chopped onions 1 clove garlic, minced 1/4 teaspoon ground coriander 1/4 tablespoon turmeric 1/4 teaspoon red pepper flakes 1/4 teaspoon ground ginger 1/4 cup coconut milk 1/4 cup chopped broccoli Heat the olive oil in a small sauce pot. Add the beef and cook until browned. Add the onions, garlic, and spices, and continue cooking for 1 minute. Add the coconut milk and about a half cup of water. Bring to a boil and reduce heat to a simmer. Cover and simmer on low for about 2 hours, until beef is tender. Remove lid, add the broccoli and simmer for 10 minutes before serving. 8.7g Carbs 40.9g Fat 35.3g Protein 540.5 Calories 8.7g Carbs 40.9g Fat 35.3g Protein 540.5 Calories Fats: 68%; Protein: 26%; Carbs: 6%