Shopping List 08 2016 paleoplan.com
Shopping List 08 2016 paleoplan.com
Shopping List 08 2016 paleoplan.com
Shopping List 08 2016 paleoplan.com
Prep List WEEK 08 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 Shredded Pork and Pineapple Lettuce Wraps 2-4 hours ahead for Meal 4. Prepare Omelet Muffins for Meal 5. Make Egg-free, Grain-free Pumpkin Zucchini Muffins for Meal 7.
Meal Meal Plan Plan Recipes WEEK WEEK 08 08
Meal # 1 Tapioca Crêpes Number of servings 2 Approximate cooking time: 25 minutes Calories 607, Fat 32g Carbohydrates 69g, Protein 10g 1 cup(s) tapioca flour or starch 1 cup(s) coconut milk, full fat 1 large egg(s) 1/ teaspoon(s) sea salt 4 toppings of choice- for crepes, (we use fresh berries and almond butter on the shopping list, but feel free to mix it up with sauteed vegetables, applesauce, cinnamon, crumbled bacon, etc.) Combine all the ingredients in a medium bowl and mix completely. Heat a non-stick skillet over medium heat. When hot, pour in about 1/3 cup of the mixture and tilt the pan in all directions to spread out batter to desired thickness. Cook both sides until very lightly browned (2-3 minutes on each side). Top with desired ingredients and serve warm or cold. Meal # 2 Lascaux Chicken Waldorf Salad Number of servings 2 Approximate cooking time: 30 minutes Calories 330, Fat 20g Carbohydrates 11g, Protein 28g 2 chicken breast(s), boneless skinless (4-6 oz), diced 1 large apple(s), tart, cored and diced 1 large celery stalk(s), chopped 1 /2 cup(s) walnuts, chopped 1 /4 cup(s) Paleo mayonnaise 2 teaspoon(s) lime juice 2 teaspoon(s) honey, raw
1 /8 teaspoon(s) black pepper, freshly ground, to taste 1 /4 teaspoon(s) sea salt Cut chicken into 1/2 inch slices.heat a large sauté pan over medium-high heat and add coconut oil when hot. Sauté chicken breasts for 10-15 minutes, stirring often, until fully cooked; season with sea salt and freshly cracked black pepper if desired. Shred if desired. In a medium bowl, combine chicken, apple, celery and walnuts. Set aside. In a small bowl, combine mayonnaise, lime juice and honey and mix until well blended. Season with sea salt and freshly ground black pepper if desired. Spoon dressing over chicken and toss to coat completely. If making salad ahead of time, keep chicken mixture and dressing separate until just before eating.
Meal # 4 Shredded Pork and Pineapple Lettuce Wraps Number of servings 4 Approximate cooking time: 4 hours Calories 631, Fat 45.1g Carbohydrates 11.7g, Protein 43.7g 2 tablespoon(s) olive oil 1 1 /2 pound(s) pork shoulder roast 2 tablespoon(s) cumin 1 teaspoon(s) paprika 1 medium bell pepper(s), red, diced 1 medium onion(s), diced 2 cup(s) chicken broth 4 medium radish(es), sliced and cut into strips 1 /2 cup(s) pineapple(s), diced 1 medium lime(s), juiced 1 head(s) lettuce, Iceburg or Bibb, or Boston Lettuce 2 tablespoon(s) cilantro, fresh, for garnish 1 /8 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, to taste Preheat oven to 325 F. Heat the oil in a large Dutch oven. Season the pork with salt, pepper, cumin, and paprika. Add it to the pot and sear on all sides until well browned. Add the vegetables to the pot around the pork roast. Pour the broth in and bring to a boil. Cover and transfer to the oven. Cook for 2 hours, and check to see if the meat is tender enough to be shredded easily with a fork. If not, continue braising until done, checking in 30 minute increments. To serve, shred the pork and wrap in the lettuce leaves. Squeeze the lime over the pork and top with radishes, pineapple, and cilantro. Meal # 5 Omelet Muffins Number of servings 4 Approximate cooking time: 30 minutes 8 large egg(s) 1 /8 cup(s) water Calories 325, Fat 21g Carbohydrates 7g, Protein 26g
1 /2 pound(s) chicken, ham, or sausage, cooked and cut or crumbled into small pieces 1 medium bell pepper(s), red, diced 1 /4 pound(s) asparagus, diced (or broccoli) 1 /2 medium onion(s), yellow, diced 1 /4 teaspoon(s) sea salt 1 /8 teaspoon(s) black pepper, freshly ground paper muffin liners, or coconut oil Preheat oven to 350 F. Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1 inch of water, so they do not scorch while baking. Beat the eggs in a medium bowl and add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add. Pour mixture into the muffin cups. Bake for 18-20 minutes. Meal # 7 Egg-Free, Grain-Free Pumpkin Zucchini Muffins Number of servings 6 Approximate cooking time: 45 minutes 2 tablespoon(s) flax seeds, ground 6 tablespoon(s) water 1 cup(s) almond flour 1 /2 cup(s) coconut flour 1 /2 cup(s) tapioca flour or starch 2 teaspoon(s) baking soda 1 teaspoon(s) sea salt, (optional) 1 tablespoon(s) cinnamon 1 tablespoon(s) allspice 1 cup(s) dates, pitted 2 cup(s) pumpkin puree, organic 1 teaspoon(s) apple cider vinegar 1 /4 cup(s) coconut oil 1 /2 package(s) berries, frozen (10 oz) Calories 337, Fat 27g Carbohydrates 49g, Protein 10g
3 /4 medium zucchini, grated, 3/4 cup 3 /4 cup(s) almonds, or walnuts, sliced paper muffin liners Preheat oven to 350 F. Combine flax meal and water and let sit for 5 minutes, or until it forms a gooey, gel-like consistency. Combine almond flour, coconut flour, tapioca flour, baking soda, sea salt, cinnamon and allspice in large bowl. Set aside. Combine dates, pumpkin, flax meal mixture, apple cider vinegar and coconut oil in food processor until dates are roughly chopped. Fold into dry ingredients. Fold berries, zucchini and nuts into batter. Spoon into paper lined muffin tins. Bake for 30 minutes. Muffins will still be very moist, even gooey on the inside. If muffins are too moist, turn off oven and continue to "bake" until oven has cooled. Cover with foil if tops of muffins are too brown. Meal # 8 Winter Slaw with Quick Salmon Cakes Number of servings 4 Approximate cooking time: 20 minutes 4 tablespoon(s) olive oil 2 tablespoon(s) white wine vinegar 1 teaspoon(s) honey, raw 1 /2 teaspoon(s) mustard, dijon Calories 452, Fat 38.4g Carbohydrates 16.0g, Protein 15.3g 1 /2 head(s) cabbage(s), green, about 2 cups shredded, red or green or mixed 1 bunch(es) kale, finely chopped 2 medium carrot(s), peeled and grated 1 medium onion(s), thinly sliced 1 can(s) salmon (6oz) 2 tablespoon(s) Paleo mayonnaise 1 medium lemon(s), juiced 1 teaspoon(s) dill, fresh, chopped 1 tablespoon(s) parsley, fresh, chopped 1 large egg(s) 2 tablespoon(s) almond flour
1 /2 teaspoon(s) sea salt 1 /2 teaspoon(s) black pepper 2 tablespoon(s) olive oil Make the slaw by whisking the oil, vinegar, honey, and mustard in a large bowl. Add the vegetables and toss well to coat. To make the salmon cakes, combine all of the ingredients except the olive oil in a bowl. Form into 2-3 inch patties. Heat the oil in a heavy bottomed skillet over medium high heat. Fry the cakes until well browned on both sides and serve over the salad. Meal # 11 Cranberry Coconut Smoothie Number of servings 2 Approximate cooking time: 5 minutes Calories 345, Fat 21.9g Carbohydrates 37.6g, Protein 3.4g 2 medium banana(s), ripe 1 cup(s) cranberries, fresh, or frozen 1 teaspoon(s) ginger, fresh, grated (optional) 1 cup(s) coconut milk, full fat
Put all of the ingredients in a blender and blend until smooth and creamy. Taste and adjust sweetness if necessary. Serve immediately. Meal # 12 Vegetable Beef Chili Number of servings 2 Approximate cooking time: 30 minutes Calories 584, Fat 48g Carbohydrates 18g, Protein 19g 3 tablespoon(s) olive oil 1 medium onion(s), diced 1 medium jalapeno pepper(s), seeded and diced 2 medium garlic clove(s), minced 1 small zucchini, chopped 1 tablespoon(s) chili powder 1 teaspoon(s) cumin 1 /2 teaspoon(s) paprika 1 pound(s) beef, ground 1 /2 pound(s) pork, ground 4 cup(s) spinach, baby 3 medium tomato(es), chopped, about 3 cups 1 medium tomato(es), crushed, about 1 cup 1 /8 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, to taste
In a large saucepan or Dutch oven, heat the oil over medium heat. Add the onion and jalapeño, and cook until soft. Stir in the garlic and zucchini. Cook for a minute and add the seasonings. Stir and add the beef and pork to the pot. Cook until no longer pink in the center. Add the spinach and tomatoes, and season with salt and pepper. Simmer until vegetables are soft and chili is thickened, 30-40 minutes. You can simmer for several hours to improve flavor; simply add water or broth to the pan. Serve hot. Meal # 13 Veggies & Eggies Number of servings 4 Approximate cooking time: 60 minutes Calories 466, Fat 20.5g Carbohydrates 17.0g, Protein 54.0g 4 slice(s) bacon, reserve 1 tablespoon bacon grease 1 /4 medium onion(s), yellow, dice 6 large kale leaves, chopped 1 medium garlic clove(s), minced 4 large egg(s) 1 medium avocado(s), sliced Cook bacon. Remove from pan and put on paper towel to absorb extra oil. Crumble bacon when cool, and set aside. Drain pan of all but a coating of bacon grease. Sauté onion in bacon grease until slightly translucent. Add garlic and kale to pan, and continue to cook until tender. Remove to two plates. With the pan still hot, cook the eggs over easy in the leftover juices of the sauté. When the eggs are cooked, layer them on top of the vegetables. Top with the sliced avocado and crumbled bacon. Meal # 16 Buffalo Chicken Wings in Peanut Sauce Number of servings 4 Approximate cooking time: 45 minutes Calories 400, Fat 27g Carbohydrates 4g, Protein 35g
1 1 / pound(s) chicken wings 2 2 tablespoon(s) almond butter 1 /4 cup(s) hot pepper sauce, (with no added sugar or preservatives; may use 2 Tbs tomato paste and an additional 2 Tbs of olive oil as a milder alternative) 4 tablespoon(s) coconut aminos, (tastes like soy sauce) 2 teaspoon(s) olive oil 1 /4 teaspoon(s) sea salt, (optional) Preheat oven to 375 F. Line a rimmed baking sheet with parchment paper and spread wings out evenly. Bake for 20 minutes. Meanwhile, soften almond butter in a small saucepan over medium heat. Stir occasionally. When soft, stir in hot pepper sauce, coconut aminos, olive oil, and sea salt (if desired). If sauce gets too thick, add a bit of hot water. After 20 minutes of cooking, remove wings from oven. Turn and brush each wing with sauce. Return to oven for 10 more minutes. Turn each wing, baste with sauce, and return to oven for 10 additional minutes (or until completely cooked). Turn over and baste with sauce. Meal # 17 No Oat Oatmeal Number of servings 2 Approximate cooking time: 15 minutes Calories 448, Fat 34g Carbohydrates 21g, Protein 18g 1 /4 cup(s) walnuts, (really any nuts will work, though) 1 /4 cup(s) pecans 2 tablespoon(s) flax seeds, ground 1 /2 teaspoon(s) cinnamon 1 /4 teaspoon(s) nutmeg, ground 1 /4 teaspoon(s) ginger, ground
1 tablespoon(s) almond butter 1 medium banana(s), mashed 3 large egg(s) 1 /4 cup(s) almond milk, unsweetened, (add more if desired) 2 teaspoon(s) pumpkin seeds 1 /2 cup(s) berries, fresh, (optional) Add walnuts, pecans, flax seed and spices to a food processor and pulse mixture to a coarse grain (make sure to stop before it is ground into a powder). Set aside. Whisk together eggs and almond milk until the consistency thickens and becomes a loose custard. Thoroughly blend the mashed banana and almond butter together and add it to the custard, mixing well. Stir in the coarse nut mixture. In a medium saucepan, warm the mixture on the stove until the "no-oatmeal" reaches the desired consistency and the whisked eggs look firm as though cooked; this should only take about 5 minutes. Stir frequently. Sprinkle pumpkin seeds and berries on top. Add more almond milk if desired.
Meal # 20 Coconut Lamb with Cauliflower Rice Number of servings 4 Approximate cooking time: 45-60 minutes 1 tablespoon(s) coconut oil 1 pound(s) lamb fillet(s), (tenderloin), cubed 1 /2 medium onion(s), yellow, diced 1 large carrot(s), 1/4 inch slices 4 medium tomato(es), diced 2 medium zucchini, 1/4 inch slices Calories 418, Fat 28g Carbohydrates 16g, Protein 27g 2 can(s) coconut milk, full fat (403 ml), (use more if you prefer) 3 tablespoon(s) cilantro, fresh, chopped 1 /8 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, freshly ground, to taste 1 head(s) cauliflower 2 tablespoon(s) coconut oil, or olive oil optional seasonings for cauliflower, sea salt, garlic, ginger, coconut aminos, curry, garlic or freshly ground black pepper Cube the lamb and prepare the vegetables. Over medium-high heat, melt coconut oil and wait for pan to heat. When pan is hot, add the onions and carrots (they should sizzle slightly). Cook until onions are slightly translucent. Add lamb, tomatoes and coconut milk. Simmer uncovered for 20-30 minutes, while preparing cauliflower rice. Add zucchini and continue to simmer for 5-10 more minutes. To Cook Cauliflower Rice: Place the cauliflower into a food processor and pulse until it has a grainy rice-like consistency. Season with sea salt and freshly ground black pepper. Meanwhile, heat a large sauté pan over medium-high heat. Add coconut or olive oil when hot. Sauté cauliflower in a pan with oil and any additional seasonings desired (sea salt, garlic, ginger, coconut aminos, curry, or just freshly ground black pepper). Season lamb with salt and pepper. Add cilantro and serve lamb over cauliflower rice.
Meal # 21 Roasted Pepper and Sausage Omelet Number of servings 2 Approximate cooking time: 30 minutes Calories 556, Fat 46g Carbohydrates 6g, Protein 26g 1 medium poblano pepper(s), green chili or bell pepper 4 large egg(s) 1 /4 teaspoon(s) black pepper, freshly ground 2 teaspoon(s) coconut oil 1 /2 pound(s) pork sausage(s), or beef, cooked and sliced 2 tablespoon(s) parsley, fresh, chopped Put pepper in a heavy bottomed pan over high heat. Turn pepper as skin begins to blacken and blister on each side. When blistered on all sides, remove from pan and put in a plastic bag with a few drops of water; seal the bag immediately with plenty of air trapped inside. Wait 5 minutes. Remove from bag, cut out seeds, remove skin and dice. Meanwhile, beat eggs in a small bowl and add freshly ground black pepper. Heat medium non-stick skillet over medium heat. Add 1 teaspoon coconut oil when hot. Add half of the egg mixture to hot pan. As the egg starts to set, add half of the remaining ingredients to one half of the pan. When fully set, fold half of the egg over the filling, and cook a minute more. Repeat with second omelet. Meal # 24 Steak of the Caveman Number of servings 2 Approximate cooking time: 20-35 minutes Calories 525, Fat 43g Carbohydrates 0g, Protein 38g 2 beef - sirloin steak(s), (8-12 oz), or sirloin, strip or tenderloin 1 teaspoon(s) oregano, dried 1 /8 teaspoon(s) black pepper 1 medium garlic clove(s), minced 1 /2 teaspoon(s) sea salt, (optional) 3 tablespoon(s) coconut oil, or tallow, melted
Preheat broiler to high. In a small bowl, combine oregano, black pepper, garlic, sea salt (optional) and oil or tallow. Place steaks on broiler pan and brush both sides with oil mixture. Broil 2-3 inches from heat source (usually the very top of the oven) for 7 minutes for medium-rare (8 minutes for medium). Remove from oven and turn steaks. Return to oven and broil the other side an additional 5 minutes for medium-rare (6 minutes for medium). When desired internal temperature is reached, remove steaks from oven, cover with foil and let rest 5 minutes. Serve with your favorite vegetable or side. Meal # 24 Baked Sweet Potato Fries Number of servings 4 Approximate cooking time: 40 minutes Calories 299, Fat 14.4g Carbohydrates 42.0g, Protein 2.4g 3 large sweet potato(es), cut into 1/4 inch thick fries, peeling optional 3 tablespoon(s) olive oil 1 teaspoon(s) cumin 1 /8 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, to taste Preheat oven to 400 degrees F. Toss the sweet potatoes with the olive oil, cumin, and a pinch of salt and pepper until well coated. Lay on a parchment lined baking sheet in a single layer. Bake for 25-30 minutes, until potatoes are crisp and lightly browned, flipping once. Serve hot. Meal # 25 Berries with Coconut and Lime Number of servings 2 Approximate prep time: 5 minutes Calories 84, Fat 6g Carbohydrates 10g, Protein 1g
1 cup(s) berries, fresh 3 tablespoon(s) olive oil, or coconut oil 1 chicken, whole (2.5-3 lbs), cut up 1 /2 teaspoon(s) black pepper, freshly ground 1 /2 teaspoon(s) sea salt 1 medium onion(s), yellow, sliced 1 /2 pound(s) mushrooms, sliced (about 15 medium) 3 medium garlic clove(s), minced 1 can(s) tomatoes, diced (16 oz) 1 can(s) tomato sauce (8 oz) 1 teaspoon(s) active dry yeast, optional 1 large bell pepper(s), cut into 1" pieces In a large skillet, heat oil over medium-high heat. Season chicken with sea salt and freshly ground black pepper. When pan is hot, add chicken and brown on all sides, about 10 minutes. Remove and drain on paper towels. Add onions and mushrooms to the hot pan and sauté until onions are slightly translucent, about 5 minutes. Add remaining ingredients. Stir well. Return chicken to pan and bring to a boil. Once boiling, reduce heat, cover and simmer 30 minutes, until chicken is tender. Meal # 28 Broccoli a la Madrid Number of servings 4 Approximate cooking time: 35 minutes Calories 72, Fat 2g Carbohydrates 12g, Protein 4g 2 head(s) broccoli, cut into small florets
1 teaspoon(s) coconut oil 1 /2 medium onion(s), yellow, diced 6 medium mushrooms, white button or cremini, thinly sliced 2 medium garlic clove(s), minced 1 medium tomato(es), diced Heat a medium pot with 1 inch water and a steamer insert over high heat. When water boils, add broccoli florets, cover and steam for 6-10 minutes, or until it turns bright green. As soon as broccoli turns bright green, remove from heat and rinse with cold water to stop cooking. Heat oil in a large skillet over medium-high heat. Add onion and saute for 5 minutes. Then add mushrooms and garlic, and continue to cook for another 10 minutes. Stir in broccoli and tomato and saute for a few minutes more.