Shopping List WEEK 5 2016 paleoplan.com
Shopping List WEEK 5 2016 paleoplan.com
Shopping List WEEK 5 2016 paleoplan.com
Shopping List WEEK 5 2016 paleoplan.com
Prep List WEEK 5 Here is a prep list to help make cooking according to the meal plans as easy as possible. It includes any meals that need to be prepared ahead of time (with marinades or longer cooking times), as well as any optional prep tips to help make weeknight meals easier to manage. Sunday Start Crock Pot Lamb Curry Stew 4-5 hours ahead for Meal 4. Prepare olives thru instructions step 3 and store in the refrigerator for Meal 11. Wednesday Make Carrot Banana Muffins for Meal 17. Saturday Saturday Start Mexighetti Sauce 3 hours ahead for Meal 28. Start Mexighetti Sauce 3 hours ahead for Meal 28.
Meal Plan WEEK 5
Meal # 1 Coconut Lime Pancakes Number of servings 4 approximate cooking time: 20 minutes Calories 404, Fat 37.1g Carbohydrates 16.6g, Protein 5.3g 1 /2 cup(s) coconut, unsweetened shredded 1 1 /2 teaspoon(s) baking powder 1 /4 teaspoon(s) sea salt 1 cup(s) almond flour 1 medium lime(s), juiced and zested 1 large egg(s) 2 tablespoon(s) honey, raw 1 cup(s) coconut milk, full fat 1 /4 cup(s) water 3 tablespoon(s) coconut oil 8 tablespoon(s) maple syrup, for serving Preheat oven to 350 F. Lay the coconut on a baking sheet in an even layer and toast for 4-5 minutes, until it begins to brown. Immediately transfer from hot pan to a blender jar. Add the baking powder, sea salt, almond flour, and lime zest to blender and blend on low speed for about 5 seconds until blended. Whisk the lime juice, egg, honey, coconut milk, and water in a bowl or measuring cup until well combined. Add to the blender and blend on low until combined. The batter should be pourable, but not overly thick. Add a tablespoon or two of water to thin out if necessary. Heat a griddle or cast iron skillet to medium heat. Add the coconut oil, and pour the batter into 3- inch pancakes. Cook until bubbly, flip, and cook until browned on both sides. Continue cooking until pancakes are done. Serve warm with the maple syrup.
Meal # 2 Sicilian Salad Number of servings 2 Approximate cooking time: 15 minutes Calories 683, Fat 53g Carbohydrates 34g, Protein 22g 1 /2 medium lemon(s), juiced, 3 tablespoon(s) olive oil 1 medium garlic clove(s), minced 1 /4 teaspoon(s) red pepper flakes 1 /2 teaspoon(s) oregano, dried 1 /4 teaspoon(s) sea salt 1 teaspoon(s) black pepper, freshly ground 1 bunch(es) kale, washed with woody stems removed 1 /4 pound(s) salami, hard, diced 1 /2 cup(s) sweet peppers, pickled, (use cherry tomatoes if these cannot be found sugar-free) 4 medium pepperoncinis, about 1/2 cup 5 whole artichoke hearts, marinated 1 /4 cup(s) olive(s), green, (Castelveltrano recommended) 1 /4 cup(s) sunflower seeds, toasted 5 pickled red onion(s), (optional) Roasted Cauliflower (recipe optional) In a small mason jar (with a lid), combine lemon juice, olive oil, garlic, red pepper flakes, oregano, salt and pepper. Cover with lid and shake until fully blended. Set aside. Thinly slice kale leaves. In a large salad bowl, toss the kale with the lemon dressing to coat leaves fully (use as much or as little as desired). Top kale with remaining ingredients as desired and divide into two bowls to serve.
Meal # 3 Chocolate Coconut Drops Number of servings 4 Approximate cooking time: 10 minutes Calories 372, Fat 30.4g Carbohydrates 27.4g, Protein 6.1g 3 tablespoon(s) coconut oil 1 /2 cup(s) chocolate chips, dark 1 /4 cup(s) cocoa powder, unsweetened 2 tablespoon(s) honey, raw 1 /4 cup(s) almond butter 1 cup(s) coconut flakes, unsweetened Put the coconut oil and chocolate chips in a microwave safe bowl. Cook in 30 second intervals until chips are melted, stirring between each interval. Stir in the cocoa powder, honey, and almond butter into the warmed mixture. When smooth, add the coconut and stir until well coated. Line a baking sheet with parchment and drop the batter in scoops on the paper with an ice cream scoop. Refrigerate until cookies are firm; store in the refrigerator. Meal # 4 Crockpot Lamb Curry Stew Number of servings 4 Approximate cooking time: 4-5 hours Approximate prep time: 20 minutes Calories 536, Fat 32g Carbohydrates 13g, Protein 49g 3 tablespoon(s) curry powder
1 1 /2 tablespoon(s) paprika 2 teaspoon(s) sea salt 2 teaspoon(s) black pepper 2 pound(s) lamb stew meat 2 tablespoon(s) coconut oil, or tallow or lard 1 cup(s) chicken broth 3 medium carrot(s), chopped into 1 inch pieces 4 medium celery stalk(s), chopped into 1 inch pieces 1 medium onion(s), yellow, sliced 4 medium garlic clove(s), minced 1 cup(s) coconut milk, full fat Place a large skillet over medium-high heat. Meanwhile, in a medium bowl, combine curry powder, paprika, sea salt and black pepper. Add stew meat and toss to coat each piece completely. When the pan is hot, add oil and wait 30 seconds. Add 10 to 12 lamb pieces to the pan, turning each piece as it browns on all sides. Remove lamb from pan and place back in the spice mixture. Repeat this step with additional lamb until all pieces are browned. Add chicken broth to the bottom of the hot skillet. Using a wooden spoon, scrape the browned bits off the bottom of the pan and pour into the slow cooker. Add carrots, celery and onions to the bottom of the slow cooker. Place lamb and any extra spice mixture evenly on top. Next, sprinkle garlic on top of browned lamb pieces. Finally, pour remaining broth and coconut milk on top. Cover and cook on low for 6 to 8 hours, or on high for 4 to 5 hours. Skim extra fat off the top before serving. Meal # 8 Roast Chicken with Balsamic Bell Peppers Number of servings 4 Approximate cooking time: 45 minutes Calories 224, Fat 9g Carbohydrates 11g, Protein 28g 1 teaspoon(s) sea salt, (optional) 1 teaspoon(s) black pepper, freshly ground
3 /4 teaspoon(s) fennel seed, crushed 1 /4 teaspoon(s) garlic powder 1 /4 teaspoon(s) oregano, dried 4 chicken breast(s), boneless skinless (4-6 oz) 6 tablespoon(s) olive oil, divided 1 large shallot(s), thinly sliced 2 teaspoon(s) rosemary, fresh, chopped 2 medium bell pepper(s), red, thinly sliced 1 medium bell pepper(s), yellow, thinly sliced 1 cup(s) chicken broth 1 tablespoon(s) balsamic vinegar Preheat oven to 450 F. Combine 1/2 teaspoon salt, fennel seeds, 1/4 teaspoon freshly ground black pepper, garlic powder and oregano. Brush chicken with 2 teaspoon oil, and sprinkle spice rub over chicken. Heat a large skillet over med-high heat, and add 2 teaspoon olive oil. Add chicken and cook 3 minutes or until browned. Turn each piece and cook 1 minute more. Remove chicken from pan and arrange in a large baking dish. Bake for 15-20 minutes, or until fully cooked. Meanwhile, heat remaining oil over medium-high heat in the same large skillet used to brown the chicken (do not wash it first). When pan is hot, add shallots and rosemary, and Sauté 3-5 minutes, or until shallots are translucent. Add peppers, and stir in broth, scraping pan to loosen brown bits. Reduce heat and simmer 5 minutes. Add vinegar and season with sea salt and freshly ground black pepper. Cook 3 minutes more, stirring frequently. Serve sauce over chicken. Meal # 8 Collard Greens Number of servings 4 Approximate cooking time: 35 minutes Calories 261, Fat 17g
Carbohydrates 27g, Protein 13g 2 tablespoon(s) olive oil, (or bacon drippings) 1 /2 large onion(s), yellow, diced 6 medium garlic clove(s), minced 2 small tomato(es), seeded and diced 2 bunch(es) collard greens, remove tough stems, about 1 pound 2 teaspoon(s) sea salt, to taste 2 teaspoon(s) black pepper, freshly ground 1 cup(s) herbs of choice for Collard Greens, 1 handful, (optional) 1 /2 cup(s) sunflower seeds, raw, (optional) Heat a large skillet over medium-high heat. Add bacon drippings or oil when hot. Add onions and cook until onions just begin to turn clear. Add garlic and tomatoes and continue to cook down (another 10 minutes or so). Add greens, cover and cook for 10 minutes. Season with sea salt, pepper, and fresh herbs (if desired) and cover for 15 minutes to continue to steam, or until the greens are wilted but not soggy. Remove from heat, toss in sunflower seeds (if desired) and serve hot. Meal # 9 Myra s Chopped Mushrooms, Eggs and Onion Number of servings 4 Approximate cooking time: 30 minutes Calories 348, Fat 33g Carbohydrates 4g, Protein 12g 8 slice(s) bacon, (save drippings) 8 large egg(s), hard-boiled, peeled and finely chopped 1 medium onion(s), finely diced 10 medium mushroom(s), white button, finely chopped 1 /4 teaspoon(s) black pepper, freshly ground, to taste
Cook bacon fully and remove from pan. Reserve a light coating of bacon fat in the pan. Crumble bacon pieces when cool and set aside. Meanwhile, hard-boil the eggs. Cool cooked eggs in water and shell immediately. Chop into bite-size pieces. Over medium-high heat, Sauté the onion in the remaining bacon drippings until translucent and golden brown. Add the mushrooms and sauté another 5-6 minutes, stirring frequently, until softened. Mix saute, eggs, and bacon together, and season with black pepper. Serve warm or cold. Meal # 11 Citrus Marinated Olives with Salami Number of servings 4 Approximate cooking time: 60 minutes Calories 345, Fat 35.2g Carbohydrates 6.5g, Protein 4.3g 1 cup(s) olives, green or black, mixed preferably 1 small orange(s), sliced 1 /2 cup(s) olive oil 3 medium garlic clove(s), smashed 2 whole bay leaf(s) 1 teaspoon(s) red pepper flakes, crushed 1 /4 pound(s) salami, hard, sliced Put the olives in a small saucepan with the orange slices, olive oil, garlic, bay leaves, and pepper flakes. Heat over low heat until warm. Turn off heat and cover. Let sit for 1 hour to marinate. Serve the olives at room temperature with the salami.
Meal # 12 Cacao Nib Pork Chops Number of servings 4 Approximate cooking time: 40 minutes Calories 395, Fat 16g Carbohydrates 51g, Protein 22g 4 pork chops, boneless (4-6 oz), trimmed of all fat 1 /3 cup(s) cacao nibs, raw, chopped 1 medium butternut squash, peeled and diced 2 tablespoon(s) honey, raw, (optional) 3 teaspoon(s) coconut oil 1 large egg(s) 2 cup(s) spinach 1 /4 teaspoon(s) cinnamon 1 teaspoon(s) sea salt, to taste 1 teaspoon(s) black pepper, freshly ground, to taste Pound both sides of each pork chop to tenderize the meat. Whisk egg in a small bowl. Coat pork chops with egg mixture and season each side with 1 teaspoon chopped cacao nibs. Season with sea salt and freshly ground black pepper if desired. Set aside. Heat 2 teaspoons of coconut oil in a large saute pan over medium heat. Once hot, add diced butternut squash, stirring often. After about 5 minutes, place 1 teaspoon coconut oil in a different pan over medium-high heat. When pan is hot, place coated pork chops in skillet and cook to desired temperature (165 F recommended). Meanwhile, add honey to the butternut squash as it cooks, and sprinkle with cinnamon. Season with sea salt and freshly ground black pepper if desired. When squash is tender, serve over a handful of spinach, and serve pork chops on the side.
Meal # 16 Cilantro Turkey Burgers Number of servings 4 Approximate cooking time: 20 minutes Calories 287, Fat 5g Carbohydrates 4g, Protein 57g 1 pound(s) turkey, ground 1 cup(s) cilantro, fresh, chopped 1 /4 medium onion(s), red, finely chopped 4 medium garlic clove(s), minced 1 teaspoon(s) sea salt 1 /4 teaspoon(s) black pepper, freshly ground Prepare the grill, or turn the broiler on low. Combine all ingredients in a bowl and use a fork to mix well. Divide into portions and shape into patties. Grill or broil until cooked to desired temperature. Serve with a side dish such as guacamole Meal # 17 Avocado Salsa Number of servings 4 Approximate prep time: 15 minutes Calories 219, Fat 15g Carbohydrates 23g, Protein 3g 2 medium avocado(s), diced (save the pits) 1 medium jalapeno pepper(s), seeded and diced 1 medium habanero pepper(s), seeded and diced (optional-- this will make it very spicy!) 3 medium tomato(es), seeded and diced
1 /4 medium onion(s), red, diced 1 medium mango(s), diced (optional) 1 cup(s) cilantro, fresh, finely chopped 1 medium lime(s), juiced Combine all ingredients in a medium bowl. Keep the avocado pits in the mixture to serve. This will slow the oxidation of the avocados (what makes them turn brown) and will help the salsa last longer. Meal # 17 Carrot Banana Muffins Number of servings 12 Approximate cooking time: 60 minutes Calories 564, Fat 40g Carbohydrates 43g, Protein 15g 2 cup(s) almond flour 2 teaspoon(s) baking soda 1 /2 teaspoon(s) sea salt 1 tablespoon(s) cinnamon 1 cup(s) dates, pitted 3 medium banana(s) 3 large egg(s) 1 teaspoon(s) apple cider vinegar 1 /4 cup(s) coconut oil, melted 1 1 /2 large carrot(s), shredded (1.5 cups) 3 /4 cup(s) walnuts, (or nuts of choice), finely chopped paper muffin liners
Preheat oven to 350 F. In a large bowl, combine flour, baking soda, salt and cinnamon. In a food processor, combine dates, bananas, eggs, vinegar and oil. Add mixture from food processor to dry mixture in the large bowl and combine thoroughly. Fold in carrots and nuts. Spoon mixture into paper lined muffin tins. Bake at 350 F for 25 minutes. Meal # 20 Salmon and Bacon Kale Salad Number of servings 4 Approximate cooking time: 60 minutes Calories 437, Fat 31.8g Carbohydrates 4.3g, Protein 26.3g 1 bunch(es) kale, chopped 3 /4 pound(s) salmon fillet(s), skinless 4 slice(s) bacon, cooked and crumbled 1 /2 medium onion(s), red, thinly sliced 1 /2 cup(s) almonds, sliced 1 /4 cup(s) olive oil 2 tablespoon(s) lemon juice Preheat oven to 425F. Season both sides of fresh salmon filets with sea salt and black pepper (optional). If you are using frozen filets, wait to season until a few minutes into cooking so it will stick. Place the filets on a broiler pan (or use a wire rack over a baking sheet) and place in the oven. Bake 15-18 minutes for fresh salmon or 30-35 minutes for frozen, or until salmon flakes easily with fork and reaches an internal temperature of 145F. Set aside to cool and the break into flakes. Put the kale in a large bowl and massage the greens with your fingers for a minute or two to help break up the fibers. Add the cooked and cooled salmon, cooked bacon, onions, and almonds to the bowl and toss. Whisk the oil and lemon juice together and toss with the salad before serving.
Meal # 21 Ham & Applesauce with Almonds Number of servings 2 Approximate cooking time: 10 minutes Calories 560, Fat 32g Carbohydrates 37g, Protein 42g 1 /4 pound(s) ham, (nitrate/nitrite free, Boar's Head or Applegate Farms recommended) 2 cup(s) applesauce, unsweetened 1 3/4 cup(s) almonds Slice the ham and warm in a skillet on the stove. Serve alongside applesauce and almonds.
Meal # 24 Paleo Pizza Number of servings 2 Approximate cooking time: 60 minutes Calories 357, Fat 27g Carbohydrates 19g, Protein 16g 1 cup(s) almond flour 3 tablespoon(s) almond butter 2 large egg(s), beaten 1 /2 teaspoon(s) sea salt 3 teaspoon(s) olive oil, divided 1 /2 medium onion(s), yellow, diced 4 medium mushroom(s), white button, sliced 1 large sausage(s), cut in 1/2 inch slices 2 medium garlic clove(s), minced 1 medium bell pepper(s), red, diced 1 /2 cup(s) marinara sauce, or tomato sauce, with no sugar added 1 /2 teaspoon(s) oregano, dried 1 /2 teaspoon(s) fennel seed 1 /2 cup(s) tomatoes, cherry or grape, sliced in half Preheat the oven to 350 F. Mix almond flour, almond butter, eggs and sea salt in a small bowl. Cover a baking sheet with 2 teaspoons olive oil, then spread the mixture over it, making a 1/4 inch thick crust. Bake for 10 minutes. Meanwhile, add the remaining olive oil, onions, mushrooms, and sliced sausage to a large skillet over medium-high heat until the sausage is browned and the onions are slightly translucent. Remove from skillet and set aside. Add garlic and red pepper to the skillet. Sauté the vegetables for a few minutes, or until slightly tender. Note: do not cook the vegetables entirely in the skillet or they will be too soft when cooked on the pizza. Remove the crust from the oven and cover with marinara sauce. Add the sausage and sautéed vegetables. Sprinkle with oregano and fennel seed, then bake for 20-30 minutes. Remove from oven when fully cooked and top with sliced tomatoes. Carefully lift the slices out of the pan as the dough will still be soft.
Meal # 25 Belgian Waffles with Blueberries Number of servings 2 Approximate cooking time: 15 minutes Calories 454, Fat 31g Carbohydrates 23g, Protein 20g 3 large egg(s) 1 cup(s) cashew meal 1 /4 cup(s) coconut milk, full fat 1 /2 teaspoon(s) baking soda 1 /2 teaspoon(s) vanilla 1 /4 teaspoon(s) sea salt, (optional) 1 /2 cup(s) blueberries, fresh or frozen 1 tablespoon(s) coconut oil, melted for greasing the waffle iron Preheat waffle iron to the lowest setting. Place the first five ingredients (eggs, cashew meal, coconut milk, baking soda, vanilla) and salt (if using), in the order listed into a blender and process until completely smooth. Brush waffle iron with melted coconut oil and pour batter in, filling almost to the edges (about 3/4 cup per waffle). Close the lid and cook for one to three minutes until waffles release easily. Top each waffle with 1/4 cup blueberries and serve. Meal # 28 Mexighetti Sauce Number of servings 4 Approximate cooking time: 1-3 hours Approximate prep time: 10 minutes Calories 348, Fat 22g Carbohydrates 23g, Protein 26g
1 /2 pound(s) beef, ground 1 /2 pound(s) chorizo 1 small onion(s), yellow, or white onion, chopped 2 medium garlic clove(s), diced 1 medium jalapeno pepper(s), diced (optional) 1 medium sweet potato(es), cubed 1 cup(s) olives, black, drained and sliced, or 1 can 1 can(s) tomato sauce (15 oz) 1 tablespoon(s) chili powder 1 tablespoon(s) Italian seasoning 1 teaspoon(s) sea salt, to taste 1 teaspoon(s) black pepper, to taste 3 /4 cup(s) cilantro, fresh, chopped for garnish 2 tablespoon(s) beef tallow, lard, or olive oil for browning meat Add Paleo-friendly fat (i.e. lard, tallow, olive oil, etc.) to a stove-top pan and turn up the heat to medium-high. When hot, add the onion, garlic, and optional jalapeno to the pan. Cook, stirring occasionally for about 2 minutes, or until lightly browned. Add the ground beef and chorizo to the pan, and continue cooking, stirring frequently, for another 5 minutes, or until meat is lightly and uniformly browned. Transfer to crockpot and turn heat to medium-high. Add the tomato sauce, sweet potatoes, olives, chili powder, Italian seasoning, salt, and pepper. Stir well. Cook on high for 1-3 hours, or until sweet potatoes are soft. Serve in bowls and garnish with fresh cilantro. Tastes great eaten as is, or served atop spaghetti squash or zucchini noodles.