Shopping List WEEK 07 - PDF Free Download

Shopping List WEEK 07 2016 paleoplan.com

Prep List WEEK 07 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 Make Simple Salad Dressing for Meal 8. Prepare Mini Parsnip Cakes with Creamy Buffalo Dip for Meal 11. Wednesday Saturday Make Coconut and Hazelnut Stuffed Dates for Meal 19. Make Plantain Tortillas for Meal 20, Start Slow Cooker Chicken and Greens 8 hours ahead for Meal 28.

Meal # 1 Blueberry Coconut Cereal slice(s) bacon (thick), diced 3 /4 pound(s) chicken thighs, boneless, skinless, diced small tablespoon(s) cup(s) medium medium pepperoncinis brine arugula tomato(es), diced avocado(s), diced medium pepperoncinis, sliced 1 /4 cup(s) sunflower seeds, toasted Preheat oven to 325F. Put half the pecans, coconut oil, and dates in a food processor. Pulse until very finely ground, but not smooth. Add the remaining pecans and pumpkin seeds and pulse just once or twice to rough chop. Transfer to a bowl and add the vanilla, cinnamon and salt. Stir and spread on a baking sheet. Bake for about 20 minutes, until browned. Remove, let cool, and stir in the coconut and blueberries. Store in an airtight container until ready to serve. Meal # 2 BAT Salad (Bacon, Arugula and Tomato) Number of servings 2 Approximate cooking time: 40 minutes Calories 612, Fat 48g Carbohydrates 14g, Protein 35g 2 cup(s) pecans, chopped 1 /3 cup(s) coconut oil 6 medium date(s), pitted 1 cup(s) pumpkin seeds 1 tablespoon(s) vanilla 2 teaspoon(s) cinnamon

1 /2 teaspoon(s) sea salt 1 /2 cup(s) coconut flakes, unsweetened

Cook the diced bacon and chicken thighs over medium heat in a sauté pan until fully cooked, stirring very frequently to prevent burning (about 12-15 minutes). Add brine to the bottom of the hot pan, and stir the browned bits into the cooked bacon and chicken. Remove from heat. Place arugula in a medium to large bowl. Pour the cooked bacon, chicken and drippings onto the arugula and toss to coat completely (add more brine or sea salt if desired). Divide the arugula into bowls. Top with tomato, avocado, peperoncinis and sunflower seeds to serve. Meal # 3 Paleo Irish Scones Number of servings 6 Approximate cooking time: 25 minutes Calories 219, Fat 13.1g Carbohydrates 23.5g, Protein 6.6g 1 /4 cup(s) coconut milk, full fat 1 teaspoon(s) lemon juice 2 large egg(s) 2 tablespoon(s) honey, raw 3 cup(s) almond flour 1 1 /2 teaspoon(s) baking soda 1 1 /2 teaspoon(s) baking powder 1 /2 teaspoon(s) sea salt 1 /2 cup(s) raisins Preheat oven to 350F. Line a baking sheet with parchment paper. Whisk the coconut milk and lemon juice in a medium bowl and let stand for about 5 minutes. Add the eggs and honey and whisk until combined. In a large bowl, mix the almond flour, baking soda, baking powder, salt, and raisins. Pour in the wet ingredients and stir until you ve formed a stiff dough. Using a spoon or ice cream scoop, scoop the mixture onto the parchment to form 6 scones. Bake for 15-20 minutes, until scones are firm and lightly browned. Meal # 4 Steak and Brussels Sprouts Skillet Number of servings 4 Approximate cooking time: 20 minutes Calories 415, Fat 23.7g

Carbohydrates 13.5g, Protein 39.2g 2 tablespoon(s) olive oil 1 pound(s) beef tenderloin, cubed 1 pound(s) brussels sprouts, finely shredded 1 /2 cup(s) almonds, sliced 1 /4 cup(s) cranberries, dried 1 /8 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, to taste Heat a heavy bottomed skillet over medium high heat. When hot, add the oil and the beef. Season with salt and pepper and cook until browned and done to your liking. Remove from pan. Add the sprouts to the pan and cook until well browned and very crisp. Turn off heat. Add the steak back to the pan, along with the almonds and cranberries. Stir until heated through and serve. Meal # 8 Paprika Roast Chicken with Carrots Number of servings 4 Approximate cooking time: 60 minutes Calories 401, Fat 23g Carbohydrates 15g, Protein 30g 4 chicken thighs, bone in, skin on (5 oz) 1 teaspoon(s) paprika 1 /2 teaspoon(s) garlic, granulated 1 /2 teaspoon(s) oregano 1 teaspoon(s) sea salt, (optional) 1 /4 teaspoon(s) black pepper, freshly ground 1 pound(s) carrots, baby, (or slice medium carrots into 1 inch pieces) 6 medium garlic clove(s), peeled and halved 6 large kale leaves, chopped (optional) 2 tablespoon(s) olive oil, extra virgin Preheat oven to 350 F.

In a small bowl, combine paprika, granulated garlic, oregano, sea salt and black pepper. Carefully rub each chicken thigh evenly with spice mixture, both on top of and under the skin. Set aside. Place carrots and garlic cloves in a medium ovenproof baking dish. Drizzle with olive oil and stir with a wooden spoon until completely coated. Place chicken thighs, skin side up, on top of carrots and garlic (and kale, if desired). Bake, uncovered, for 30-45 minutes, or until the vegetables are tender and the chicken reaches an internal temperature of 165 F. Serve browned chicken thighs on top of roast vegetables. Meal # 8 Simple Salad Dressing Number of servings 8 Approximate prep time: 15 minutes 1 cup(s) olive oil, extra virgin 1 /4 cup(s) balsamic vinegar 1 medium garlic clove(s), finely minced 1 teaspoon(s) mustard, dijon 1 teaspoon(s) honey, raw 1 tablespoon(s) lemon juice 1 teaspoon(s) sea salt 1 /2 teaspoon(s) black pepper, freshly ground Calories 254, Fat 28g Carbohydrates 4g, Protein 0g herbs of choice for Salad dressing, (basil, thyme, chives, 1 teaspoon(s) rosemary, oregano, tarragon) Whisk (or put in blender) balsamic vinegar, dijon mustard, minced garlic, raw honey and lemon juice until blended. Gradually add olive oil while whisking (or blending). Mix salt, pepper and dried herbs in to taste. Store in the refrigerator. Meal # 9 Western Omelet Number of servings 2 Approximate cooking time: 25 minutes 4 large egg(s) 1 teaspoon(s) coconut oil Calories 284, Fat 19g Carbohydrates 9g, Protein 23g

1 /2 medium onion(s), yellow, diced 1 medium bell pepper(s), diced 1 medium tomato(es), diced 1 cup(s) spinach 1 /4 pound(s) ham, cooked and diced 1 /4 teaspoon(s) sea salt, to taste 1 /4 teaspoon(s) black pepper, freshly ground, to taste Wash and chop vegetables. Set aside. Crack eggs into small bowl and beat well. Set aside. Heat non-stick skillet over medium heat. When hot, add coconut oil to pan. Pour half of the beaten eggs into the skillet and coat the bottom of the pan. When the egg has partially set, scrape the edges and tip the pan so that the uncooked egg at the top can spread to the hot cooking surface of the skillet. Immediately after, add half of the vegetables and ham to one half of the omelet and continue to cook until the egg is almost fully set. Using a spatula, fold the empty half over top of the ham and veggies. Cook for 2 minutes longer, then serve. Repeat the process with the remaining ingredients to make the second omelet. Meal # 11 Mini Parsnip Cakes with Creamy Buffalo Dip Number of servings 4 Approximate cooking time: 25 minutes Calories 319, Fat 19.1g Carbohydrates 36.3g, Protein 3.9g 6 medium parsnip(s), about 1.5 lbs 1 teaspoon(s) kosher salt 1 large egg(s) 1 /2 teaspoon(s) garlic powder 1 /2 teaspoon(s) onion powder 1 tablespoon(s) coconut flour 1 /2 teaspoon(s) black pepper, freshly ground 1 /4 cup(s) olive oil, light 1 /4 cup(s) Paleo mayonnaise 2 teaspoon(s) hot pepper sauce

: Put the parsnips in a medium saucepan and cover with cold water. Bring to a boil, and cook for 5 minutes. Drain and allow to cool. Once cool, shred the parsnips on a box grater and lay on paper towels. Sprinkle with the salt and let sit for 5 minutes. Squeeze as much of the water out of the parsnips as you can and transfer to a bowl. Add the egg, seasonings, and coconut flour and mix well. Put the olive oil in a heavy skillet and heat to medium high heat. When oil is shimmering, scoop the parsnip mixture into the pan (use a cookie scoop for evenly sized cakes.) Flatten slightly with a spatula and cook until golden brown on both sides. To serve, mix the mayo with the hot sauce and serve on the side of the cakes. Meal # 12 Macadamia-Encrusted Halibut Number of servings 2 Approximate cooking time: 35 minutes Calories 693, Fat 49g Carbohydrates 17g, Protein 52g 3 /4 cup(s) Macadamia nuts, chopped 1 teaspoon(s) olive oil 1 large egg(s) 2 teaspoon(s) coconut milk, full fat, or almond milk 1 tablespoon(s) parsley, fresh, chopped 1 /4 teaspoon(s) sea salt, (optional) 1 /4 teaspoon(s) black pepper, freshly ground 2 halibut filet(s) (6-8 oz) 1 medium orange(s), sliced and zested Preheat oven to 350 F. Toast Macadamia nuts in a small skillet over medium-low heat until slightly golden. NOTE: stir constantly, as they will burn quickly if unattended. Set aside and allow nuts to cool completely before chopping. Chop when cool.

Meanwhile, lightly grease a shallow baking dish with olive oil. In a medium bowl, beat egg with almond or coconut milk and set aside. Add parsley, sea salt, pepper, and the zest of half the orange into a shallow bowl with the nuts. Dip each halibut fillet in egg mixture, and coat on both sides, then press halibut in nut mixture. Be sure each fillet is fully coated. Place fillets in the shallow baking pan, and bake for 15 minutes (or until fish flakes apart with a fork). Serve with orange slices. Meal # 12 Steamed Broccoli Number of servings 2 Approximate cooking time: 15 minutes 1 head(s) broccoli water 1 /2 tablespoon(s) coconut oil 1 /4 medium lemon(s), juiced, (optional) Calories 63, Fat 4g Carbohydrates 6g, Protein 4g Cut the broccoli into individual florets. Also chop the stalk if desired. Add 1 inch of water to the bottom of a medium pot, and insert a steamer basket. Fill the steamer basket with raw broccoli. Cover and cook over medium-high heat until bright green and softened, around 8-10 minutes. Toss with coconut oil to coat, and drizzle with lemon juice (if desired) to serve. Meal # 14 Asian Ground Beef and Veggie Lettuce Wraps Number of servings 2 Approximate cooking time: 25 minutes 1 pound(s) beef, ground 1 small onion(s), chopped 2 medium garlic clove(s), minced 1 tablespoon(s) ginger, fresh, chopped 2 medium mushrooms, white button, sliced (1/2 cup) 1 /4 head(s) cabbage(s), green, shredded Calories 371, Fat 13g Carbohydrates 15g, Protein 52g

1 tablespoon(s) apple cider vinegar 1 tablespoon(s) coconut aminos 1 tablespoon(s) fish sauce, (use Red Boat Fish Sauce if you can find some) 1 head(s) lettuce, Iceburg or Bibb, large leaves in tact 1 /4 head(s) cabbage(s), green, shredded for garnish 1 medium carrot(s), shredded for garnish 2 medium onion(s), green, chopped for garnish Heat a skillet over medium heat and add the ground beef and onions. Cook until the beef is no longer pink in the center (about 7 minutes) and add the garlic and ginger. Stir well for about a minute. Add the mushrooms and cabbage and cook until vegetables are soft. Stir in the vinegar, coconut aminos, and fish sauce and continue stirring until heated through. To serve, spoon the ground beef mixture into the lettuce leaves, being careful not to overfill. Top with additional cabbage, carrots, and green onions if desired. Meal # 16 Pork Tenderloin with Blueberry Sauce Number of servings 4 Approximate cooking time: 45 minutes Calories 269, Fat 9g Carbohydrates 16g, Protein 32g 1 1 /4 pound(s) pork tenderloin 2 teaspoon(s) Mrs. Dash Chicken Grilling Blend seasoning 1 /2 teaspoon(s) sea salt, (optional) 1 /2 teaspoon(s) black pepper, freshly ground 3 /4 pound(s) green beans, fresh, trimmed 1 tablespoon(s) olive oil, divided 1 small onion(s), finely diced 1 1 /2 cup(s) blueberries, frozen, thawed 1 /4 cup(s) apple cider vinegar 1 teaspoon(s) honey, raw 1 /2 teaspoon(s) thyme, dried

Heat oven to 400 F. Rub pork with Mrs. Dash seasoning and 1/4 teaspoon each sea salt (optional) and black pepper. Place in a roasting pan and roast for 25 minutes (or until internal temperature reaches 155 F). When about 10 minutes of cooking time remains, remove pan from oven and spread green beans around pork. Working quickly, drizzle green beans with 1/2 tablespoon olive oil. Stir and return pan to oven. Heat remaining 1/2 tablespoon olive oil in a small saucepan over medium-high heat. Add onion, and cook for about 5 minutes. Add blueberries, vinegar, honey, thyme, remaining sea salt (optional) and black pepper. Continue to cook for an additional 5 minutes, or until thickened. Serve pork alongside green beans with sauce drizzled on top. Meal # 16 Creamy Chard Number of servings 4 Approximate cooking time: 15 minutes 2 bunch(es) chard Calories 189, Fat 12g Carbohydrates 10g, Protein 7g 2 /3 can(s) coconut milk, full fat (403 ml), (preferably Native Forest - it has no BPA's in the can liner) 2 tablespoon(s) coconut oil 1 medium lemon(s), juiced 1 /2 teaspoon(s) sea salt, (optional) to taste Melt coconut oil in a large saute pan over medium heat. Meanwhile, rinse and roughly chop chard (stalk included for more fiber). Place the chard in the pan with coconut oil and cover. Cook for about 3-5 minutes, stirring occasionally. Add coconut milk, lemon and sea salt (if desired). Stir in completely. Cook for a few more minutes and serve hot. Add an optional protein if desired. Meal # 17 Bacon and Spinach Frittata Number of servings 4 Approximate cooking time: 35 minutes Calories 419, Fat 32.3g

12 large egg(s) Carbohydrates 4.2g, Protein 28.7g 1 /2 cup(s) coconut milk, full fat 6 slice(s) bacon, chopped 4 cup(s) spinach, chopped 1 /8 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, to taste Preheat oven to 350F. Whisk the eggs with the coconut milk in a large bowl. Set aside. Cook your bacon in a skillet till crisp. Remove bacon from skillet and set aside. Add the spinach to the skillet (and bacon fat) and cook until just wilted. Pour the egg mixture into the skillet and season with salt and pepper. Bake for 15-20 minutes, until eggs are set. Top with cooked bacon before serving. Meal # 19 Coconut and Hazelnut Stuffed Dates Number of servings 4 Approximate prep time: 10 minutes Calories 321, Fat 20.6g Carbohydrates 31.2g, Protein 8.1g 16 large date(s), pitted 1 /2 cup(s) coconut butter 1 /4 cup(s) hazelnuts, toasted, finely chopped With a pairing knife, slice the dates lengthwise through the center, being careful not to cut it through. Stir the coconut butter until soft and creamy. Fill each date with 1-2 teaspoons of the butter. Sprinkle with the toasted hazelnuts and serve immediately. Meal # 20 Kickin Steak Fajitas Number of servings 4 Approximate cooking time: 40 minutes Calories 367, Fat 23g

Carbohydrates 13g, Protein 26g 1 pound(s) beef - steak(s), boneless, cut into 1½ inch x ¼ inch strips 1 large onion(s), yellow, sliced 4 medium garlic clove(s), sliced 3 medium bell pepper(s), any color, seeded and sliced 2 large jalapeno pepper(s), or serrano peppers, seeded and sliced 1 medium avocado(s), seeded and sliced 4 tablespoon(s) avocado oil, or olive oil 1/ cup(s) cilantro, fresh, chopped, optional for garnish 4 1 medium lime(s), quartered, optional for garnish Trader Joe s Taco Seasoning Mix, or mix together 2 teaspoon(s) chili 1/ powder, 2 teaspoon(s) cumin, 2 teaspoon(s) garlic powder, 2 teaspoon(s) packet(s) 2 onion powder, 1/2 teaspoon(s) cayenne pepper, 1/2 teaspoon(s) black pepper, 1/2 teaspoon(s) sea salt In a small bowl, mix together ½ package of Trader Joe s Taco Seasoning Mix (or custom spice blend) with ½ cup water. If you like things extra spicy, use the entire TJ s spice packet or add extra cayenne pepper to the mix! In a large skillet or saucepan, heat up 2 Tablespoons of avocado oil on medium-high heat (do not allow oil to smoke). When hot, add onions and garlic. Saute until translucent (3-5 minutes), then add 2 more Tablespoons of oil to the skillet along with the steak and jalapeno (or serrano) peppers. Stir-fry until meat is browned (approximately 5-7 minutes), then add watered-down seasoning mix. Reduce heat to low-medium, and simmer uncovered for 10 minutes. Increase heat to medium and add bell peppers. Stir-fry for an additional 3-5 minutes, until bell peppers are slightly soft and most of the liquid has absorbed/evaporated. Serving recommendations - Serve Paleo Fajitas on large leafy greens such as lettuce, cabbage, chard, or napa cabbage leaves. This dish also works well as a salad on a bed of organic greens, or wrapped up in our Paleo plantain wraps. It is complemented deliciously by our Creamy Cilantro Avocado Dressing, or you can turn up the spice volume by adding more peppers or a splash of your favorite Paleo-friendly hot sauce. Spruce up leftovers by garnishing with fresh avocado, cilantro, and/or lime. Meal # 20 Creamy Cilantro Avocado Dressing (Dip) Number of servings 8

Approximate prep time: 5 minutes Calories 101, Fat 11g Carbohydrates 1g, Protein 0g 1 /2 medium avocado(s), skinned and seeded 3 /4 cup(s) cilantro, fresh, packed and chopped 1 /3 cup(s) avocado oil 1 /4 cup(s) coconut milk, full fat 2 medium onion(s), green, white and green parts, chopped 1 medium garlic clove(s), chopped 2 tablespoon(s) lime juice 1 /2 teaspoon(s) black pepper 1 /2 teaspoon(s) sea salt

Place all ingredients into a magic bullet, food processor, blender, or the like. Blend until combined. If too thick, add more coconut milk or avocado oil. Serve immediately. Store leftovers in airtight container in the fridge for 3-4 days. will separate, so blend again before re-serving. Meal # 20 Plantain Tortillas Number of servings 12 Approximate cooking time: 20 minutes Approximate prep time: 10 minutes Calories 152, Fat 7g Carbohydrates 24g, Protein 1g 4 medium plantain(s), peeled (about 2 pounds unpeeled) 1 /3 cup(s) avocado oil 1 large egg(s) 1 teaspoon(s) lime juice 1 teaspoon(s) sea salt 1 /2 teaspoon(s) baking soda Preheat oven to 350 F and line two baking sheets with parchment paper. Peel plantains using a paring knife. Once peeled, chop into chunks and place into food processor (a Vitamix, blender, or potato masher with some elbow grease will also work). Blend until most of the large pieces are broken down. Add the avocado oil, egg, and lime juice and continue blending until mixed. Add the salt and baking soda, and puree until smooth. If the batter is too thick, add more lime juice. Drop equal-sized portions of batter (approximately 2 heaping tablespoons) onto the lined baking sheets to make 12 tortillas, 6 per baking sheet. Smooth down each pile of batter using the back of a large spoon or ladle until you have a thin circle, slightly larger in size than a small corn tortilla. Bake for 20-25 minutes, or until the edges are lightly browned and they are dry to the touch. Enjoy hot from the oven, or cool on a wire rack before storing in an airtight container in the fridge. 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 mushrooms, white button, sliced 1 large Italian sausage, 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 Fried Eggs with Sweet Potato Hash Number of servings 2 Approximate cooking time: 35 minutes Calories 692, Fat 44g Carbohydrates 42g, Protein 32g 1 tablespoon(s) coconut oil, divided 1 medium sweet potato(es), diced into 1/2 inch cubes

1 /2 medium onion(s), yellow, diced 2 sausage(s), nitrite/nitrate free, sliced 1 medium bell pepper(s), diced 2 tablespoon(s) water 4 large egg(s) 1 /4 teaspoon(s) black pepper, freshly ground In a large skillet, heat coconut oil over medium heat. Add the onions and sweet potatoes, and saute for 5 minutes. Add the sausages and continue to cook until sausages are browned and sweet potatoes are slightly softened. Add bell peppers and water. Cover and cook for 15 minutes or until the potatoes are completely soft, stirring frequently. Meanwhile, fry eggs in coconut oil. Season eggs with freshly ground black pepper and serve over sweet potato hash. Meal # 28 Slow Cooker Chicken and Greens Number of servings 4 Approximate cooking time: 8 hours Calories 582, Fat 28.9g Carbohydrates 7.6g, Protein 71.2g 3 tablespoon(s) olive oil 1 chicken, whole (2 lbs), cut into pieces 2 bunch(es) collard greens, cut into bite size pieces 2 medium garlic clove(s), minced 1 medium onion(s), diced 1 medium lemon(s), juiced 1 /2 teaspoon(s) red pepper flakes, crushed 3 cup(s) chicken broth 1 /8 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, to taste Heat the olive oil in a heavy skillet until hot. Season the chicken with salt and pepper and add it to the skillet. Cook until well browned on all sides, and skin crisps up nicely, cooking in batches if necessary.

While the chicken is cooking, add the chopped greens, onions, lemon juice, and red pepper flakes to your slow cooker pot. Cover with the broth and add a pinch of salt and pepper. Add the seared chicken pieces to the slow cooker pot, and nestle them into the greens. Add enough broth or water to ensure that the chicken is covered at least halfway. Cover and cook on low heat for 6-8 hours, until chicken is cooked through and greens are tender.