Weekly Meal Plan (May 13th - May 19th 2018) Sunday Monday Tuesday Wednesday Thursday Friday Saturday Extras Breakfast Tomato Bacon Quiche (Paleo) Lunch Baked Halibut with Garlic (DF) and Sauteed Kale (DF) Dinner Beef Barbacoa Bowls (Keto) Breakfast Breakfast Hash Lunch Orange Teriyaki Meatballs and Zucchini & Carrot Noodles Dinner Red Snapper and Asparagus with Hollandaise (DF) and Steamed Asparagus (DF) Breakfast Deviled Eggs and Beautiful Bacon Lunch Shredded Beef Taco Lettuce Cups and Roasted Plantains Use leftover shredded beef from earlier in the week. Dinner Harissa Spiced Lamb Wraps (DF & GF) and Plantain Chips Breakfast Chorizo & Pepper Hash Lunch Chicken Drummettes with Sweet n Savory BBQ Sauce and Spinach Mint Salad with Almonds (Whole30) Dinner Antioxidant Packed Grilled Chicken Salad Breakfast Savory Chicken Breakfast Sausage (Whole30) and Side of Berries & Banana Lunch Pan Seared Scallops (DF) and Sesame Sweet Potato Noodles (Whole30) Dinner Lemon Garlic Chicken and Steamed Green Beans (DF) Breakfast Broccoli and Ham Frittata Muffins Lunch Grilled Adobo Pork Chops and Prosciutto and Fig Salad Dinner Carne Asada and Mexi Chop Salad (Paleo) Breakfast Sweet Potato Toasts Lunch White Fish Packets with Broccolini and Carrots (DF) and Baked Sweet Potatoes (DF + GF) Dinner Basic Chicken Stock Timeline Saturday Morning Evening Night Sunday Morning Afternoon Evening Night Hit your local farmer's markets and shops to pick up necessary ingredients for the week. Defrost the beef brisket and bacon, if frozen. Start Basic Chicken Stock in slow cooker. Defrost the halibut fillet, if frozen. Prepare beef for Beef Barbacoa Bowls and place in slow cooker. Prepare the Tomato Bacon Quiche (Paleo). Prepare the Baked Halibut with Garlic (DF) and Sauteed Kale (DF). Defrost the sausage, if frozen. Drain and store Basic Chicken Stock. Prepare the Beef Barbacoa Bowls (Keto). Defrost the ground chicken, if frozen.
Monday Morning Afternoon Evening Tuesday Morning Afternoon Evening Night Wednesday Morning Afternoon Evening Night Thursday Morning Afternoon Evening Night Friday Morning Afternoon Defrost the boneless lamb roast, if frozen. Prepare the Beautiful Bacon and Deviled Eggs. Prepare the Roasted Plantains and Shredded Beef Taco Lettuce Cups. Prepare the Harissa Spiced Lamb Wraps (DF & GF) and Plantain Chips. Soak the sliced almonds. Defrost the boneless chicken breast, if frozen. Prepare the Chorizo & Pepper Hash. Prepare the Chicken Drummettes with Sweet n Savory BBQ Sauce and Spinach Mint Salad with Almonds (Whole30). Defrost the ground chicken, if frozen. Prepare the Antioxidant Packed Grilled Chicken Salad. Defrost the sea scallop, if frozen. Defrost the chicken breast, if frozen. Prepare the Savory Chicken Breakfast Sausage (Whole30) and Side of Berries & Banana. Prepare the Pan Seared Scallops (DF) and Sesame Sweet Potato Noodles (Whole30). Defrost the ham, if frozen. Prepare the Lemon Garlic Chicken and Steamed Green Beans (DF). Defrost the bone-in pork chops, if frozen. Soak the hazelnuts. Night Prepare the Broccoli and Ham Frittata Muffins. Prepare and marinate flap steak for Carne Asada for at least 2 hours. Prepare the Grilled Adobo Pork Chops and Prosciutto and Fig Salad. Defrost the sausage, if frozen. Prepare the Carne Asada and Mexi Chop Salad (Paleo). Defrost the red snapper, if frozen. Morning Afternoon Prepare the Sweet Potato Toasts. Prepare the Baked Sweet Potatoes (DF + GF) and White Fish Packets with Broccolini and Carrots (DF). Evening Saturday Defrost the red snapper, if frozen. Prepare the Breakfast Hash. Prepare the Orange Teriyaki Meatballs and Zucchini & Carrot Noodles. Defrost the bacon, if frozen. Prepare the Red Snapper and Asparagus with Hollandaise (DF) and Steamed Asparagus (DF).
Shopping List This shopping list reflects the default portion size that you have set in your personal settings. You can also override portions on individual recipes. A note about quality and sourcing: We highly recommend that all meat and dairy comes from healthy, pasture raised animals. Choose organic whenever possible, and any canned items should be BPA-free. Go to your shopping list in the website to see our recommended brands and online resources. My Favorite Shop Vinegar and Oils apple cider vinegar - 5 tablespoons avocado oil - 1/8 cup balsamic vinegar - 4 tablespoons coconut oil - 1 1/4 cups extra virgin olive oil - 3/4 cup olive oil - 1/2 cup refined coconut oil - 2 1/2 tablespoons toasted sesame oil - 1 tablespoon white vinegar - 1 1/2 teaspoons arugula - 2 cups asparagus - 1 bunch avocados - 2 1/2 baby spinach - 4 ounces banana - 1/2 bell peppers - 1 1/2 berries - 1/2 cup blueberries - 1/4 cup broccoli - 1/3 head broccolini - 1 bunch brown plantains - 3 carrots - 3 cauliflower - 1/4 head cherry tomatoes - 2 cups chives - 1 bunch cilantro - 1 bunch cucumber - 1/2 dill - 1 tablespoon figs - 4 fresh basil - 1/8 cup fresh ginger - 1/3 inch fresh parsley - 2 tablespoons garlic - 1 head green beans - 1/2 pound green bell peppers - 1 1/2 green onions - 4 green plantain - 1 iceberg lettuce - 1/4 head kale - 1 bunch leek - 1 lemons - 4 limes - 2 mint leaves - 1 tablespoon mixed greens - 4 cups onions - 1 1/2 oranges - 1 1/2 potatoes - 1 1/2 purple cabbage - 1/8 red onions - 1 1/4 red pepper - 1/2 romaine lettuce - 1/2 head romaine lettuce hearts - 1 shallot - 1 spinach - 12 ounces sunflower sprouts - 2 cups sweet potatoes - 8 1/2 tomatoes - 1 1/2 watermelon radishes - 1 bunch bacon - 1 1/2 pounds beef brisket - 1 pound bone-in pork chops - 1 1/4 pounds boneless chicken breast - 1 boneless lamb roast - 1 pound bones skin and giblets from 1 roast chicken chicken breasts - 2 chicken drumsticks - 1 1/2 pounds chorizo sausages - 2 flap steak - 1 pound ground chicken - 1 1/2 pounds halibut fillet - 3/4 pound ham - 4 ounces prosciutto - 6 ounces red snapper - 1 1/2 pounds sausages - 7 ounces sea scallop - 3/4 pound shredded beef - 1 cup Adobo seasoning - 1 1/2 teaspoons bay leaf - 1/2 cayenne pepper - 1/8 teaspoon chili powder - 1 1/2 teaspoons chipotle powder - 1/4 teaspoon coarse sea salt - 10 teaspoons crushed red pepper flakes dried parsley - 1/2 teaspoon dried sage - 1/2 teaspoon dried thyme - 1/4 teaspoon garlic powder - 1/2 teaspoon ground black pepper - 2 teaspoons ground cloves - 1/3 teaspoon ground cumin - 1 teaspoon ground nutmeg - 1/8 teaspoon harissa spice - 1 1/2 teaspoons onion powder - 1/2 teaspoon oregano - 1/2 teaspoon Produce zucchinis - 1 1/2 Meat/Seafood smoked salmon - 2 ounces Spices
paprika - 2 teaspoons red chili flakes red pepper flakes - 1/2 pinch sea salt - 1 1/2 teaspoons sea salt - 1/2 pinch smoked paprika - 1/2 teaspoon applesauce - 1/2 cup chicken broth - 3/4 cup chicken stock - 1/2 cup coconut aminos - 2 tablespoons coconut milk - 4 ounces Dijon mustard - 1/2 teaspoon mayonnaise - 3 tablespoons tahini paste - 1/8 cup tomato paste - 3 ounces taco seasoning - 1 tablespoon Canned/Jarred Goods Eggs & Dairy eggs - 21 ghee - 1 tablespoon Drinks filtered water - 2 1/2 pints Asian fish sauce - 3 tablespoons Deli & Prepared Foods guacamole - 1/2 cup salsa - 1/4 cup Household parchment paper Bulk hazelnuts - 1 tablespoon sesame seeds - 1 tablespoon sliced almonds - 1/8 cup
Sunday, 13th May 2018 Beef Barbacoa Bowls (Keto) Active Time: 50m Total Time: 6h 30m For the beef: 1/4 bunch cilantro 1/4 red onion 1/4 head garlic 1/2 lime 1/4 teaspoon chipotle powder 1/4 teaspoon ground cloves 3/4 teaspoon coarse sea salt 2 tablespoons apple cider vinegar 1/8 cup coconut oil 1 pound beef brisket, or chuck roast 1/2 bay leaf For the cauliflower rice: 1/2 clove garlic 1/4 head cauliflower 1/8 cup coconut oil, or fat of your choice 1 teaspoon coarse sea salt 1/2 teaspoon ground black pepper For serving: 1 green onion 1/2 avocado 1/2 tomato 1/2 pound spinach 1 Divide the cilantro. Peel and cut the red onion into large chunks. Peel and smash the cloves of garlic. Juice lime. 2 In a food processor with the s-blade, pulse red onion, garlic, chipotle powder, cloves, salt, lime juice, apple cider vinegar, coconut oil, and 1/2 of the cilantro until smooth. 3 Add sauce to the slow cooker and place the brisket on top of this mixture. Place bay leaf on top. 4 Cover and cook on low for 6-8 hours or until the meat pulls apart easily. 5 For the cauliflower rice: Meanwhile, mince the garlic. Break cauliflower into florets, then use a food processor to pulse the florets into a rice-like texture. 6 Heat the coconut oil in a skillet over medium heat. Sauté the garlic for 3 4 minutes. 7 Add in the cauliflower rice and sauté for an additional 4 5 minutes. Season with salt and pepper. 8 For serving: Dice the green onions. Peel and slice the avocado. Dice and seed the tomato. 9 Steam the spinach. 10 Use two forks to shred the beef. 11 Serve the beef on top of bowls of cauliflower rice with avocado, tomato, spinach, green onions and remaining cilantro.
Sunday, 13th May 2018 Sauteed Kale (DF) 1/2 bunch kale 1 tablespoon extra virgin olive oil 1 Thoroughly wash kale. Remove and discard stems. Mince the kale. 2 Steam in a saucepan with a small amount of filtered water until kale is tender and bright green. Pour off any liquid, toss kale with olive oil and serve. Active Time: 10m Total Time: 10m
Sunday, 13th May 2018 Tomato Bacon Quiche (Paleo) Batch: 1 (8 Servings) Active Time: 30m Total Time: 1h 0m For the crust: 1 sweet potato For the filling: 1 pound bacon 1 leek 1 cup cherry tomatoes 10 eggs 1/4 cup filtered water 1 teaspoon coarse sea salt 1/4 teaspoon ground black pepper 1/2 teaspoon paprika 1 For the crust: Preheat oven to 350F. Grate the potato. 2 Layer the bottom and sides of a quiche pan or 8x8 inch baking dish with shredded potato. 3 Bake the potato-lined dish for 20 minutes while you prepare the other ingredients. 4 For the filling: Cut the bacon into slivers. Chop the leek and slice the tomato. 5 Fry bacon in a pan and remove with a slotted spoon. 6 Pour off all but 2 tablespoons bacon fat, filter through a mesh strainer and reserve for later use. 7 Sauté leek in bacon fat until translucent. 8 Add tomatoes and cook, stirring occasionally, until tomato is tender, 6 to 8 minutes. 9 When crust is done cooking, remove from oven. Using a spatula, press the crust back into the sides (the sides tend to sink a bit when baking). 10 Distribute tomato, bacon, and leek evenly on top of your crust. 11 Using a wire whisk, beat eggs with filtered water, salt, pepper, and paprika. Gently pour beaten eggs evenly over baking dish contents. 12 Bake quiche for 30 minutes or until set. 13 Serve immediately or warm later in the oven. Note: Make this recipe ahead of time for quick grab-and-go breakfasts on busy mornings.
Sunday, 13th May 2018 Baked Halibut with Garlic (DF) 3/4 pound halibut fillet, or other firm white fish 1 1/2 cloves garlic 1/2 lemon 1/8 cup coconut oil 1/4 teaspoon smoked paprika 1/4 teaspoon coarse sea salt 1 tablespoon fresh dill 1 Remove fish from fridge; lay fillets in a single layer in an oven-safe baking dish; and allow it to come to room temperature for 20 minutes. 2 Preheat oven to 400F. 3 Meanwhile, mince the garlic; zest and juice the lemon. Heat the coconut oil over medium low heat. Add the garlic, paprika, and sea salt. Sauté gently to release the flavor, taking care not to burn the garlic. 4 Remove from heat and add lemon juice, and zest. 5 Pour over fish and bake for 10-15 minutes, until the fish is opaque. 6 While waiting, mince the fresh dill and set aside. 7 Serve fish garnished with fresh dill. Active Time: 20m Total Time: 25m
Monday, 14th May 2018 Steamed Asparagus (DF) 1/2 bunch asparagus 1 1/2 teaspoons olive oil 1 teaspoon coarse sea salt filtered water 1 Trim the dry ends off of the asparagus. If the spears are thick, peel them lightly with a vegetable peeler. 2 Place them in a large pan and cover with a thin layer of filtered water. Add half of the salt. 3 Cook for 5 to 10 minutes depending on the thickness of the asparagus, or until asparagus is tender. Drain, toss with olive oil and remaining half of salt and serve. Active Time: 12m Total Time: 12m
Monday, 14th May 2018 Breakfast Hash 1/2 large sweet potato 1/2 onion 1 green bell pepper 1/2 tomato 1 clove garlic 1/4 pound sausage 3/4 teaspoon extra virgin olive oil 4 ounces spinach 1 teaspoon coarse sea salt, plus more to taste ground black pepper, to taste 1 2 3 4 5 6 7 8 Peel and chop sweet potato and onion. Finely chop the green pepper and tomato. Crush the garlic. Remove sausage from casing. In a skillet, sauté oil and garlic over medium heat for 1 minute. Add in chopped sweet potato and stir. After 4-5 minutes, add in peppers, onion, and tomato. Let sauté for about 5 minutes, stirring occasionally. Mix in sausage, breaking it into small pieces as you stir. Cook until the sausage is no longer pink. Mix in fresh spinach, and cook for 2-3 minutes, or until sautéed. Remove skillet from heat and serve hot. Active Time: 15m Total Time: 40m
Monday, 14th May 2018 Orange Teriyaki Meatballs Active Time: 20m Total Time: 40m 2 green onions 1/3 inch fresh ginger 1/2 clove garlic 1 orange 1 pound ground chicken 1/2 pinch sea salt 2 tablespoons coconut aminos 1 1/2 teaspoons apple cider vinegar 1 Preheat oven to 350F. Finely chop green onion. Grate ginger. Chop garlic. Zest and juice oranges. 2 In a bowl, mix ground chicken, orange zest, salt and green onions. On a parchment lined cookie sheet, form 2 1/2 inch sized meatballs. Bake at 350F until internal temperature reaches 170F degrees. Mine took about 30 minutes. 3 In a saucepan, add coconut aminos, grated ginger, garlic, apple cider vinegar, and orange juice. Bring to a simmer and reduce until sauce coats the back of a spoon. It will simmer for about 10 minutes and then start to watch it closely. It will start to foam and bubble when it is almost ready. You want the sauce to be the consistency of maple syrup. 4 When meatballs are cooked, place in a bowl and drizzle with the sauce. Gently toss to coat all the meatballs. Note: This recipe was contributed by Jessica Flanigan of AIPlifestyle.com - @aiplifestyle on Instagram.
Monday, 14th May 2018 Red Snapper and Asparagus with Hollandaise (DF) Active Time: 20m Total Time: 25m 1 1/2 teaspoons coconut oil 1/2 bunch asparagus 1/2 small lemon 3/4 pound red snapper, or thin white fish of choice coarse sea salt, to taste 1/8 teaspoon paprika For the sauce: 1/2 small lemon 2 1/2 tablespoons refined coconut oil, or ghee 1 egg cayenne pepper, to taste ground black pepper, to taste 1 teaspoon fish sauce 1 Preheat the oven to 400F. 2 Grease a shallow baking dish with coconut oil. 3 Break ends of asparagus off. Juice the lemon. 4 Layer asparagus in the bottom of the dish. 5 Place fish on top of the asparagus and top with lemon juice, salt, and paprika. 6 Cover dish with foil (not touching fish), and bake for 15 minutes while you prepare the sauce. 7 For the sauce: Juice the lemon. In a small saucepan, melt ghee until hot. Separate the eggs and set the whites aside for another use. 8 Place the egg yolks in a food processor set with the s-blade or use a blender. 9 Pulse the food processor or blender to liquefy the yolks, and then slowly pour the very hot oil, or ghee, in a thin stream while the machine runs. It is important to pour in the oil very slowly. 10 When all the ghee is added, pour in the juice from the lemon, fish sauce and cayenne pepper to taste. 11 The sauce should be thick but pourable. If the sauce is too thick, continue to blend while adding more lemon juice. 12 Adjust seasonings and serve immediately.
Monday, 14th May 2018 Zucchini & Carrot Noodles 1 medium zucchini 1 medium carrot coarse sea salt 1 To make zucchini and carrot noodles, use either a julienne peeler or a spiral cutter OR simply use a sharp knife to cut the zucchini and carrot first lengthwise into strips, then slice those strips as finely as possible into spaghetti-like pieces. 2 Sprinkle some sea salt over the noodles and let them sit for 25 minutes in the sink to sweat out excess water. After the 25 minutes, rinse well to remove excess salt and pat dry with a paper towel. 3 Cook in a large pan over medium heat for about 2 minutes, to allow the noodles to soften slightly. 4 Remove from heat. Active Time: 20m Total Time: 50m
Tuesday, 15th May 2018 Roasted Plantains 3 brown plantains, ripened 2 tablespoons coconut oil 1 1/2 teaspoons coarse sea salt 1/4 teaspoon paprika 1 Preheat oven to 400F. 2 Peel plantains and cut on a diagonal about 1/2 inch thick. 3 Place in a large bowl; toss with melted coconut oil, sea salt and paprika. 4 Line a rimmed baking sheet with silpat or parchment paper and arrange the plantain pieces on the baking sheet in a singer layer. 5 Bake for 20 minutes, using a spatula to flip pieces over halfway through cooking. Active Time: 15m Total Time: 30m
Tuesday, 15th May 2018 Deviled Eggs 4 eggs 1 tablespoon mayonnaise coarse sea salt, to taste ground black pepper, to taste paprika 1 Hard boil the eggs in an egg steamer basket, or by placing eggs in a pot, covering them with water, bringing them to boil and letting them cook for 10 minutes. 2 Place in cold water or ice for a few minutes to cool eggs off enough for you to peel them. 3 Peel and slice eggs in half lengthwise. 4 Remove yolks and place in a bowl. Mix with mayo, salt, and pepper. 5 Scoop yolk mixture back into the empty boiled egg whites and sprinkle with paprika before serving. Active Time: 30m Total Time: 30m Note: Make this recipe ahead of time for quick grab-and-go breakfasts on busy mornings. Real Plans Tip: If you are following a Whole30 diet, be sure to use mayonnaise that is compliant with your food restrictions.
Tuesday, 15th May 2018 Shredded Beef Taco Lettuce Cups 1/2 onion 1 bell pepper 1 cup shredded beef taco seasoning, to taste 1/2 head romaine lettuce, or butter lettuce 1/4 cup salsa, more or less for garnish 1/2 cup guacamole, more or less for garnish 1 2 3 4 5 Slice onions and bell peppers. Heat stovetop and saute onion and bell peppers until caramelized to your preference. Shred the cooked beef and add to the pan to heat. Generously sprinkle with taco seasoning to taste. Remove leaves from the head of lettuce. Rinse and pat dry. Fill each leaf with seasoned beef and veggies, then top with salsa and guacamole and enjoy. Active Time: 30m Total Time: 30m
Tuesday, 15th May 2018 Harissa Spiced Lamb Wraps (DF & GF) Active Time: 20m Total Time: 1h 30m 1 pound boneless lamb roast 1 tablespoon extra virgin olive oil 1 1/2 teaspoons harissa spice, plus more to taste 1/2 lemon 1/4 head iceberg lettuce, or butter lettuce 1/2 bell pepper 1 Preheat oven to 450F. If lamb roast is in a net, keep the netting on. If not, secure the roast with kitchen twine by rolling the lamb into a log, and tying the twine around the roast every 1-2 inches. 2 Place lamb in a roasting pan and place in the oven for 15 minutes. After 15 minutes, decrease temperature to 325F and continue cooking for an additional 25-45 minutes, checking periodically until lamb reaches you preferred doneness as measured by an instant-read thermometer. Remove from oven and let rest for 10 minutes. 3 Once lamb is cool enough to handle, shred the meat. 4 Heat olive oil in a pan over medium heat. Add harissa seasoning, and sauté for a minute to release the flavors. 5 Add the shredded roasted lamb and cook for 2-3 minutes to warm through. Adjust seasoning to your preference. 6 Turn off heat. Juice the lemon and add it to the seasoned lamb. 7 Separate lettuce leaves. Finely slice bell pepper. Spoon some lamb onto the center of each wrap. Top with bell pepper. Fold and serve immediately.
Tuesday, 15th May 2018 Plantain Chips 1 green plantain 1 1/2 tablespoons coconut oil sea salt, to taste 1 Peel the plantains and thinly slice them crosswise. 2 Heat coconut oil in a medium to large frying pan. 3 When oil is hot, add plantain slices in a single layer. If your pan is not big enough, you may need to do this in two batches. 4 When edges are golden brown (after 1-2 min) flip each slice and cook for another 1-2 minutes on the other side. 5 Place them on a plate covered with paper towels to let excess oil drain off. 6 Sprinkle slices with salt while the chips are still hot and serve. Active Time: 5m Total Time: 10m
Tuesday, 15th May 2018 Beautiful Bacon Active Time: 20m Total Time: 20m 1/2 pound bacon 1 In the pan: 2 Do not preheat pan. Place bacon in a single layer in a heavy bottomed pan, and turn heat to medium high. Fry bacon to desired doneness using tongs to rotate bacon so that it is evenly cooked. I use a perforated splatter lid to avoid burns and prevent moisture from accumulating and making the fat sizzle. Cook to desired doneness and proceed to step 5. 3 In the oven (chewier): 4 Preheat oven to 375F. Place bacon in a single layer of a lipped baking sheet. Bake for 15-20 minutes until desired doneness is achieved, remove bacon from oven. 5 Using tongs, transfer bacon to a plate lined with a paper towel and serve. 6 While the bacon grease is still hot, strain it through a fine metal mesh strainer into a clean glass jar. Allow to cool before covering to avoid condensation. Bacon fat can be used for cooking.
Wednesday, 16th May 2018 Spinach Mint Salad with Almonds (Whole30) 1 tablespoon mint leaves 1/8 cup sliced almonds 1/2 lemon 4 ounces baby spinach 2 tablespoons extra virgin olive oil 1 Chop the mint leaves finely. Toast the almonds, if not already toasted. Juice the lemon. 2 Combine the spinach leaves and almonds. 3 In a separate bowl, whisk together mint, olive oil, and lemon juice. 4 Drizzle dressing over spinach and almonds, and toss gently. 5 Serve immediately. Active Time: 10m Total Time: 10m
Wednesday, 16th May 2018 Chorizo & Pepper Hash Active Time: 40m Total Time: 40m 1 1/2 potatoes 1/2 onion 1/2 red pepper 1/2 green bell pepper 1/2 bunch chives, for garnish 2 chorizo sausages 1 tablespoon extra virgin olive oil red chili flakes, (optional) 1 Wash potatoes. Chop onion and peppers. Chop chives for garnish. Begin water boiling in kettle. 2 In a large skillet place your chorizos into 2 boiling water (covered halfway). Simmer on medium heat until the water has evaporated and the sausages are partially cooked (approximately 15 minutes). When the water is gone, remove chorizos, once they have cooled, cut into ½" slices and set aside. 3 Meanwhile, in a saucepan add your washed potatoes and cover with boiled water from your kettle. 4 Add a pinch of salt to the water and cook for about 5 minutes. 5 Drain and cool on paper towels or a tea towel. Cut into ½" cubes when the potatoes have cooled down. 6 In the same skillet used from chorizos, wipe down and add your oil. Next add your onions and cook until softened. Return the sliced chorizos and continue cooking until the edges are nicely browned. Once they are cooked remove from the skillet. 7 Add more oil if needed and cook your potatoes until they are crispy and golden around all sides. 8 Return the chorizo and mix well with the potatoes. Add your chopped red and green peppers cook for 5-7 mins until softened, mixing all the ingredients together. 9 Add salt and pepper to taste and a sprinkle of red chili flakes if you like. Note: This recipe was contributed by Annabelle - @epicureannie on Instagram.
Wednesday, 16th May 2018 Chicken Drummettes with Sweet n Savory BBQ Sauce Active Time: 20m 1 shallot 1 1/2 cloves garlic 1 1/2 teaspoons olive oil 1/4 teaspoon smoked paprika 1/2 teaspoon ground cumin 1/8 teaspoon cayenne pepper 3 ounces tomato paste 2 tablespoons balsamic vinegar 1/2 cup applesauce 1/2 cup chicken stock 1/2 teaspoon Dijon mustard 1/2 teaspoon sea salt 1 1/2 pounds chicken drumsticks 1 2 3 4 5 Mince shallots and garlic. Place olive oil in a skillet, add shallots and cook on medium heat until translucent. Add garlic and cook one additional minute. Add smoked paprika, cumin, and cayenne pepper. Cook the spices for 3 minutes to release their flavors. Stir in tomato paste, balsamic vinegar, applesauce, chicken stock, Dijon mustard, and salt. Turn stove down to a simmer and let cook down 30 minutes, stirring often. Preheat grill. Barbecue the chicken drumsticks, basting with Sweet n Savory Barbecue Sauce. Flip every 5-7 minutes, until cooked through. Let chicken rest for 10 minutes before serving. Total Time: 50m Note: This recipe was contributed by Nan & Nicole of Whole-Sisters.com - @wholesisters on Instagram. Real Plans Tip: If you are following a Whole30 diet, be sure to use mustard that is compliant with your food restrictions.
Wednesday, 16th May 2018 Antioxidant Packed Grilled Chicken Salad Active Time: 20m Total Time: 20m 1/4 lemon 1/2 bunch watermelon radishes 1/8 purple cabbage 1 tablespoon fresh parsley, to garnish 2 tablespoons olive oil 1/2 teaspoon sea salt 1 tablespoon balsamic vinegar 4 cups mixed greens 2 cups sunflower sprouts 1/4 cup blueberries 1 boneless chicken breast 1 1/2 teaspoons coconut oil 1 Juice lemon. Chop radishes, cabbage, and parsley. 2 In a mixing bowl, whisk olive oil, lemon juice, sea salt and balsamic vinegar until well-combined. Add the mixed greens, sunflower sprouts, cabbage, blueberries and watermelon radish and gently toss. 3 Arrange salad on plates. 4 Rinse chicken breasts and pat dry with a paper towel. Sprinkle with sea salt. 5 Preheat a cast iron skillet to medium high heat. Add coconut oil to your skillet and allow to melt. Place chicken breast on skillet and allow to completely cook through, about 4-5 minutes per side. 6 Remove chicken from the skillet and allow to cool for a few minutes. Using a large knife, slice thinly and serve half of a breast over each salad and enjoy!
Thursday, 17th May 2018 Steamed Green Beans (DF) 1/2 pound green beans coarse sea salt, to taste 1 1/2 tablespoons extra virgin olive oil 1 Trim the pointy ends off the green beans with a sharp knife. 2 Fill a sauce pan half-way with salted water and bring to a boil. 3 Add green beans and cook until tender, about 10 minutes. Turn off heat. Drain, and return to pan. 4 Toss with olive oil. Serve with sea salt to taste. Active Time: 10m Total Time: 20m
Thursday, 17th May 2018 Savory Chicken Breakfast Sausage (Whole30) Active Time: 30m Total Time: 30m 1/2 pound ground chicken 1 teaspoon coarse sea salt 1/2 teaspoon dried sage 1/2 teaspoon dried parsley 1/4 teaspoon garlic powder 1/4 teaspoon onion powder 1/4 teaspoon ground black pepper 1/4 teaspoon dried thyme 1/8 teaspoon ground nutmeg 1/8 teaspoon ground cloves 1/2 pinch red pepper flakes 1 1/2 teaspoons coconut oil, or bacon fat 1 In a large mixing bowl, combine ground chicken, salt, sage, parsley, garlic powder, onion powder, black pepper, thyme, nutmeg, cloves, and red pepper flakes. 2 Mix until all ingredients are well-incorporated. 3 Form into patties. 4 Melt coconut oil or bacon fat in a skillet over medium heat until shimmering. 5 In small batches, cook until browned on both sides and cooked all the way through. Serve.
Thursday, 17th May 2018 Pan Seared Scallops (DF) 3/4 pound sea scallop coarse sea salt ground black pepper 1 tablespoon coconut oil, or fat of your choosing 1 Sprinkle scallops with salt and pepper. 2 Heat oil in pan until it starts to shimmer. Place scallops in the pan in a single layer with spaces in between. Cook for 2-3 minutes and then turn over. The scallops should be a nice golden color. 3 Cook on the second side for 2-3 more minutes or until your scallop is fully cooked. (Cut one in half and make sure that the whole scallop is the same color on the inside. Raw scallops are more translucent; cooked scallops are firm and creamy-white.) 4 Serve immediately topped with cooking fat. Active Time: 15m Total Time: 15m Note: The scallops should be around the size of a smashed ping pong ball.
Thursday, 17th May 2018 Side of Berries & Banana 1/2 cup berries 1/2 banana 1 2 3 Wash berries, slicing if necessary. Peel and slice banana. Serve. Active Time: 5m Total Time: 5m
Thursday, 17th May 2018 Lemon Garlic Chicken 1 1/2 cloves garlic 1/2 lemon 1/2 red onion 2 chicken breasts sea salt, to taste ground black pepper, to taste 3/4 cup chicken broth red pepper flakes, to taste 1 1/2 teaspoons olive oil 1 tablespoon ghee, or butter 1 tablespoon fresh parsley 1 2 3 4 5 6 Active Time: 11m Total Time: 25m 7 Preheat the oven to 375F. Mince garlic and juice lemon. Dice onion. Using a mallet, pound down the chicken breasts into ½ inch thickness. Sprinkle each piece generously with salt and pepper on both sides. In a bowl, combine chicken broth with the lemon juice, garlic, and red pepper flakes. Heat the olive oil in a large oven-safe pan over medium high heat. Add the chicken and brown for 2-3 minutes on each side each. Remove the partially cooked chicken to a plate. Reduce heat to medium, add the diced red onion to the skillet along with the chicken broth/lemon/red pepper mixture. Using a wooden spoon, scrape the bottom of the pan so all the brown bits are loosened. Let sauce reduce for about 8-10 minutes or until about a third of the sauce remains. When the sauce has thickened, remove from the flame, add the ghee and whisk until it melts completely. Add the chicken back into the pan and drizzle the sauce over the chicken. Place the pan in the oven for 5-8 minutes or until the chicken is completely cooked through. Meanwhile, chop parsley. Top with chopped parsley and serve.
Thursday, 17th May 2018 Sesame Sweet Potato Noodles (Whole30) Active Time: 30m Total Time: 50m For the noodles: 3 sweet potatoes 1 green onion 1 tablespoon extra virgin olive oil 1 tablespoon sesame seeds For the dressing: 1/8 cup tahini paste 1 tablespoon toasted sesame oil 2 tablespoons apple cider vinegar crushed red pepper flakes, to taste 2 tablespoons fish sauce, plus more to taste 1 teaspoon coarse sea salt 1 For the noodles: Preheat oven to 450F. Peel sweet potatoes. Dice green onions. 2 Place sweet potatoes in the oven and bake for 10 minutes (they will not be fully cooked at this point). Remove from oven and let cool slightly. 3 When the sweet potatoes are cool enough to handle, julienne them into noodles. 4 Heat olive oil in a saute pan over medium heat. Add sweet potato noodles and cook for about 10 minutes, or until slightly soft but still al dente. 5 For the dressing: Meanwhile, whisk together all dressing ingredients. 6 Toss noodles with the dressing, green onions, and sesame seeds. 7 Serve warm or cold.
Friday, 18th May 2018 Grilled Adobo Pork Chops 1 1/4 pounds bone-in pork chops 1 1/2 teaspoons Adobo seasoning 1 2 3 Remove pork chops from the refrigerator and allow to come up to temperature while the grill is preheating. Sprinkle Adobo seasoning on both sides. Reduce grill heat to medium, and grill for 4-5 minutes per side, or desired doneness. Active Time: 15m Total Time: 15m Note: This recipe was contributed by Bill and Hayley of PrimalPalate.com - @primalpalate on Instagram.
Friday, 18th May 2018 Broccoli and Ham Frittata Muffins 1 tablespoon extra virgin olive oil, for greasing 1/3 head broccoli 4 ounces ham 6 eggs 1/2 cup filtered water 1 1/2 teaspoons coarse sea salt, to taste 1/2 teaspoon ground black pepper 1 Preheat oven to 375F. Grease a regular-sized muffin tin with oil. 2 Mince the broccoli florets and ham finely. 3 In a large bowl, whisk together the eggs, water, salt, pepper, ham and broccoli. 4 Carefully pour the egg mixture into each tin, just to the top. 5 Bake for about 15 minutes. They will look puffed and golden when done. 6 Make ahead for quick breakfasts on busy days. Mini frittatas can be reheated in a toaster, oven, or even a microwave (in a pinch) - or enjoy them cold. Batch: 1 (12 Servings) Active Time: 15m Total Time: 30m
Friday, 18th May 2018 Carne Asada Active Time: 15m 1 lime 1/2 orange 1/8 cup avocado oil 1 1/2 teaspoons white vinegar 1 teaspoon chili powder 1 teaspoon paprika 1/2 teaspoon ground cumin 1/2 teaspoon oregano 1/2 teaspoon sea salt 1/2 teaspoon ground black pepper 1/4 teaspoon onion powder 1/4 teaspoon garlic powder 1/2 teaspoon chili powder 1 pound flap steak 1 2 3 4 5 6 7 8 Juice limes and oranges into a large freezer bag. Add the oil and vinegar and mix thoroughly. Meanwhile, put all the dry spices in a bowl and mix together. Place the steak on a cutting board and rub the spice mix onto both sides of the flap steak. Gently rub the spice into the meat, avoiding not to massage it in too hard. Place the flap steak into the freezer bag and seal tightly after getting as much air out of the bag as possible. Massage the citrus oil mixture into the steak thoroughly and marinade in the refrigerator for at least 2 hours. Heat the grill up to very high heat. Remove the carne from the bag and discard the marinade. Place directly on the grill and cook about 3-4 minutes per side. The grill may flare up from the oil in the marinade. No problem. This adds to the flavor of the carne. Once done, remove from the grill and rest the carne for 5 minutes. Always cut against the grain! Total Time: 2h 25m Note: This recipe was contributed by John Shroff at BigChinKitchen.com and at @bigchinkitchen on Instagram.
Friday, 18th May 2018 Mexi Chop Salad (Paleo) 1 1/2 teaspoons extra virgin olive oil 1/2 medium zucchini coarse sea salt, to taste ground black pepper, to taste 1/2 lime 4 ounces coconut milk 1 tablespoon taco seasoning 1 romaine lettuce hearts 1 medium avocado 1/2 pint cherry tomatoes, or grape tomatoes 1 Heat olive oil in a pan over medium heat. 2 Chop the zucchini and sauté in olive oil for about 5 minutes, stirring often. Season with salt and pepper to taste and transfer to a bowl to cool. 3 Juice the lime. In a salad dressing cruet or a small jar with a lid, mix together the coconut milk, taco seasoning and lime juice. 4 Chop the romaine, place in a large bowl, and toss with the dressing. 5 Peel and cube the avocado and halve the tomatoes; add these to the bowl, along with the chopped zucchini, once cooled. Serve. Active Time: 25m Total Time: 45m
Friday, 18th May 2018 Prosciutto and Fig Salad Active Time: 10m Total Time: 10m 6 ounces sliced prosciutto 1/2 red onion 4 fresh figs 1/8 lemon 2 cups arugula 1/8 cup fresh basil 1 tablespoon balsamic vinegar 1/4 cup olive oil 1 tablespoon crushed hazelnuts ground black pepper, to taste sea salt, to taste 1 Tear prosciutto into thin strips. Thinly slice red onion. Cut figs in half. Juice lemon. 2 Mix arugula, basil, prosciutto, onions and figs together in a large bowl. 3 Whisk together lemon juice, balsamic vinegar, olive oil and hazelnuts for dressing. 4 Top salad with dressing and salt and pepper to taste. Then, mix it all up and eat it all up. Note: This recipe was contributed by Diana Rodgers, RD of Sustainabledish.com - @sustainabledish on Instagram. Photo credit: Paleo Lunches and Breakfasts on the Go by Diana Rodgers, RD. Real Plans Tip: If you are following a Whole30 diet, be sure to use prosciutto that is compliant with your food restrictions.
Saturday, 19th May 2018 Sweet Potato Toasts 2 sweet potatoes 1 1/2 teaspoons olive oil sea salt, to taste For the toppings: 1 avocado 1/2 tomato 1/2 cucumber 3 ounces sausages 2 ounces smoked salmon 1 Preheat oven to 400F. Line a baking sheet with parchment paper. 2 Slice sweet potato into 1/4 an inch slices (a mandolin slicer helps to make uniform slices). Coat both sides of sweet potato with oil and lightly sprinkle with salt. 3 Cook for 30 minutes, flipping after 20 minutes. 4 While sweet potato is cooking, peel, pit, and slice avocado. Slice cucumber, tomato, and sausage. 5 Set oven to broil and continue to cook sweet poatoes for one minute on each side, until toasty. 6 Top with your favorite combinations of ingredients listed. Active Time: 10m Total Time: 35m Note: This recipe was contributed by Kendra of PaleoPaparazzi.com - @paleopaparazzi on Instagram.
Saturday, 19th May 2018 White Fish Packets with Broccolini and Carrots (DF) Active Time: 15m Total Time: 35m 1/2 bunch broccolini 2 carrots 1/2 lemon 1 clove garlic 3/4 pound red snapper, or other light white fish coarse sea salt, to taste ground black pepper, to taste 1/8 cup mayonnaise parchment paper 1 Preheat the oven to 400F. 2 Slice the broccolini and carrots as finely as possible (which will help them to cook faster); set aside. Juice lemon and mince the garlic. 3 In a small bowl, combine the mayo, lemon juice, and garlic. 4 Cut fish into individual serving portions. Cut large squares of parchment paper for each serving of fish. Divide the veg evenly between the pieces, and place them at the center of each square topped with a piece of fish. Sprinkle fillet generously with salt and pepper. 5 Top each packet with mayo sauce and spread evenly with the back of a spoon. 6 Fold up parchment paper to make a sealed parcel: With the square sheet in front of you, bring the top and bottom edges together and fold over several times. Then fold each remaining side up to make a neat, tight packet. 7 Bake for 20 minutes. Use a pair of kitchen scissors to cut open the packets, taking care to avoid burns from escaping steam. Serve immediately. Note: Real Plans Tip: If you are following a Whole30 diet, be sure to use mayonnaise that is compliant with your food restrictions.
Saturday, 19th May 2018 Baked Sweet Potatoes (DF + GF) 2 large sweet potatoes 8 tablespoons coconut oil, or olive oil coarse sea salt, to taste 1 2 3 4 Preheat oven to 400F. Wash potatoes and puncture several times with a fork. Place the potatoes in a non-reactive baking dish, and bake for about 1 hour. The potatoes are fully cooked when they are soft when you gently squeeze them. (Use an oven mitt--they're hot!). Remove potatoes from oven. Using a clean towel to hold the hot potatoes, carefully slit open the potato lengthwise taking care to avoid burning yourself on the steam. Use a fork to slightly mash the potato and add 4 T. of oil to each potato. Serve with sea salt on the side. Active Time: 5m Total Time: 1h 0m
Extras Basic Chicken Stock bones skin and giblets from 1 roast chicken 1 1/2 teaspoons apple cider vinegar 1 quart filtered water, more or less depending on the size of your crock pot 1 Place the frame of the chicken (the bones, skin, and cartilaginous bits) into a crock pot or pot. 2 Cover the bones with water, adding a tablespoon of apple cider vinegar per chicken frame. 3 Cover and cook on low for a minimum of 6 hours up to 24 hours or until the bones crumble when pinched. 4 Carefully strain the broth through a fine metal sieve and discard the bones. 5 Use the broth immediately, store in the fridge for about a week or freeze for future use in ice cube trays for quick defrosting. Active Time: 15m Total Time: 12h 0m