Weekly Meal Plan (May 20th - May 26th 2018) Sunday Breakfast Zucchini Mushroom Quiche (Paleo) Lunch Harissa Spiced Chicken Wraps (DF & GF) and Greek Meze Dippers Use leftover cooked chicken from earlier in the week. Monday Tuesday Wednesday Thursday Friday Saturday Dinner 40 Clove Garlic Chicken (AIP) and Sauteed Spinach (DF) Breakfast Savory Breakfast Meatballs and Cucumber & Watermelon Salad Lunch Boneless Strip Steak and Baked Plantain Fries Dinner Grilled Hot Dogs (GF) and Classic Sauerkraut Breakfast One Dish Breakfast Lunch Roasted Tomatoes and Shrimp (DF & GF) and Roasted Sweet Potato Spears Dinner Slow Cooker Ham (Whole30) and Bright Wilted Spinach (DF) Breakfast Prosciutto Egg Clouds and Beautiful Bacon Lunch Crispy Teriyaki Chicken and Steamed Swiss Chard (DF) Dinner Asian Beef Zoodle Soup Breakfast Fried Eggs (DF) and Roasted Red Potatoes (DF) Lunch Salmon and Seaweed Roll Ups (Paleo) and Japanese Spinach Salad (GF) (Paleo) Dinner Deconstructed Egg Rolls (GF) and Coconut Cauliflower Rice (Whole30) Breakfast Sweet Potato and Sausage Hash Lunch Chicken Piccata and Japanese Spaghetti Squash Noodles (Whole30) Dinner Portobello Capped Burger and Marinated Mushrooms Breakfast Scrambled Eggs with Broccoli (DF) Lunch Mustard Crusted Halibut (DF & GF) and Roasted Sweet Potatoes Extras Timeline Saturday Morning Hit your local farmer's markets and shops to pick up necessary ingredients for the week. Sunday Morning Defrost the whole chicken, if frozen. Prepare the Zucchini Mushroom Quiche (Paleo). Prepare the Greek Meze Dippers and Harissa Spiced Chicken Wraps (DF & GF). Defrost the ground chicken and ground pork, if frozen. Prepare the 40 Clove Garlic Chicken (AIP) and Sauteed Spinach (DF). Afternoon Evening Monday Morning Afternoon Evening Night Defrost the beef hot dog, if frozen. Prepare the Cucumber & Watermelon Salad and Savory Breakfast Meatballs. Defrost the ham, if frozen. Prepare the Baked Plantain Fries and Boneless Strip Steak. Prepare the Classic Sauerkraut and Grilled Hot Dogs (GF). Defrost the shrimp, if frozen. Start Slow Cooker Ham.
Tuesday Morning Afternoon Evening Night Prepare the One Dish Breakfast. Prepare the Roasted Sweet Potato Spears and Roasted Tomatoes and Shrimp (DF & GF). Defrost the bacon, if frozen. Prepare the Bright Wilted Spinach (DF) and Slow Cooker Ham (Whole30). Defrost the chicken thigh, if frozen. Wednesday Morning Afternoon Evening Night Prepare the Beautiful Bacon and Prosciutto Egg Clouds. Prepare the Crispy Teriyaki Chicken and Steamed Swiss Chard (DF). Prepare the Asian Beef Zoodle Soup. Defrost the salmon fillet, if frozen. Thursday Morning Defrost the ground pork, if frozen. Prepare the Fried Eggs (DF) and Roasted Red Potatoes (DF). Prepare the Japanese Spinach Salad (GF) (Paleo) and Salmon and Seaweed Roll Ups (Paleo). Defrost the sausage links, if frozen. Prepare the Coconut Cauliflower Rice (Whole30) and Deconstructed Egg Rolls (GF). Defrost the chicken thigh, if frozen. Afternoon Evening Night Friday Morning Evening Night Defrost the ground beef, if frozen. Prepare the Sweet Potato and Sausage Hash. Prepare Marinated Mushrooms and place in fridge to marinate. Prepare the Chicken Piccata and Japanese Spaghetti Squash Noodles (Whole30). Prepare the Marinated Mushrooms and Portobello Capped Burger. Defrost the halibut fillet, if frozen. Morning Afternoon Prepare the Scrambled Eggs with Broccoli (DF). Prepare the Mustard Crusted Halibut (DF & GF) and Roasted Sweet Potatoes. Afternoon Saturday
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 Alternative Flours almond flour - 3/4 cup Vinegar and Oils apple cider vinegar - 1 tablespoon balsamic vinegar - 1 teaspoon coconut oil - 1 cup extra virgin olive oil - 11 tablespoons olive oil - 4 tablespoons red wine vinegar - 1/4 cup refined coconut oil - 4 tablespoons sesame oil - 1 tablespoon Produce asparagus - 1/3 pound avocados - 4 baby red potatoes - 1/2 pound baby spinach - 1 pound bell peppers - 1 1/2 broccoli - 1/2 head broccolini - 1 bunch button mushroom - 1 pound cabbage - 1/2 head carrots - 4 cauliflower - 1/2 head cherry tomatoes - 1 1/2 cups chives - 1 bunch cilantro - 2 tablespoons cucumbers - 1 1/4 english cucumber - 1/2 fresh basil - 1/8 cup fresh ginger - 1 1/2 teaspoons fresh ginger - 1/2 inch fresh mint - 1 1/2 tablespoons fresh oregano - 3 teaspoons fresh parsley - 5 tablespoons garlic - 3 heads green cabbage - 1/2 head green onions - 2 1/2 green plantains - 1 1/2 iceberg lettuce - 1/4 head jalapeño pepper - 1/2 lemons - 3 limes - 2 1/2 mushrooms - 9 1/2 ounces onions - 3 3/4 portobello mushrooms - 2 red bell pepper - 1 romaine leaves - 4 rosemary - 3 teaspoons sage - 1 1/2 teaspoons scallions - 2 shallots - 1 1/2 shiitake mushrooms - 5 shiitake mushrooms - 3 ounces spaghetti squash - 1/2 spinach - 1 1/2 pounds sun-dried tomatoes - 1/8 cup sweet potatoes - 8 1/2 swiss chard - 1 bunch Thai basil - 1/4 cup tomatoes - 3 watermelon - 2 cups yellow onion - 1/2 zucchinis - 3 3/4 bacon - 1/2 pound beef hot dogs - 3 chicken thighs - 2 1/4 pounds cooked chicken - 1 cup ground beef - 1/2 pound ground chicken - 1/3 pound ground pork - 1 pound halibut fillet - 3/4 pound ham - 1 pound New York Strip steaks - 2 prosciutto - 2 slices salmon fillet - 1/2 pound sausage links - 2 shrimp - 3/4 pound sirloin steak - 6 ounces turkey bacon - 3 strips whole chicken - 1 1/2 pounds Meat/Seafood Canned/Jarred Goods beef broth - 2 1/2 cups capers - 1 1/2 teaspoons chicken broth - 1/4 cup chicken stock - 1/2 cup coconut aminos - 3/4 cup coconut milk - 4 ounces Dijon mustard - 3 tablespoons kalamata olives - 1/2 jar ketchup mustard - 3 teaspoons pickles - 4 slices
Spices Aleppo pepper cayenne pepper - 1/2 pinch chili powder - 1/2 teaspoon cinnamon - 1/8 teaspoon coarse sea salt - 5 1/2 teaspoons dried basil - 1 tablespoon dried oregano - 1 1/2 teaspoons garlic powder - 1/4 teaspoon ground black pepper - 1 1/4 teaspoons ground cumin - 1/4 teaspoon ground ginger - 1/4 teaspoon ground mustard - 1/2 teaspoon harissa spice - 1 1/2 teaspoons Himalayan pink salt nutmeg - 1/8 teaspoon red chili flakes - 1/2 teaspoon sea salt - 4 teaspoons white pepper white sesame seeds - 3 tablespoons Eggs & Dairy eggs - 28 ghee - 3 tablespoons Drinks filtered water - 1 cup Asian fish sauce - 3 tablespoons roasted seaweed sheets - 4 Household mason jar - 1/2
Sunday, 20th May 2018 40 Clove Garlic Chicken (AIP) 1 1/2 pounds whole chicken 1 head garlic 1 tablespoon coconut oil coarse sea salt, to taste 1/4 bunch chives, optional 1 2 3 4 5 6 7 8 Active Time: 10m Total Time: 2h 50m 9 10 Preheat the oven to 375F. Remove chicken from package, remove giblet bag from chicken cavity, rinse well, and pat dry. Save giblets in the fridge for making stock. Separate and peel the garlic cloves. Soften coconut oil, if solid. Rub the softened oil over chicken skin. Sprinkle generously with sea salt. Layer garlic in a baking dish and place the trussed and seasoned chicken on top of the garlic. Bake for 30 minutes, then using tongs and/or potholders, gently flip the chicken so that the legs are up. Salt the flip side of the chicken and bake for a total time of 20 minutes per pound. The chicken is done when a meat thermometer inserted into the leg or inner thigh (avoiding the bone) reads 165F and the skin is nicely browned and crisp. Mince chives. Gently remove the chicken to a serving platter, serve with roasted garlic and sprinkled generously with fresh chives.
Sunday, 20th May 2018 Zucchini Mushroom Quiche (Paleo) Batch: 1 (8 Servings) Active Time: 30m Total Time: 1h 0m For the crust: 1 sweet potato For the filling: 1 onion 2 medium zucchinis 8 ounces mushrooms 4 tablespoons refined coconut oil, or ghee 10 eggs 1/4 cup filtered water 1 tablespoon dried basil 1 teaspoon dried oregano 2 teaspoons coarse sea salt 1 For the crust: Preheat oven to 350F. Grate the sweet 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: Peel and dice the onion. Slice the zucchinis and mushrooms thinly. 5 Heat the oil in a large, deep skillet over medium high heat. Add the onions, zucchini, and mushrooms. Saute until the veggies are soft, 5-10 minutes. Remove from heat. 6 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). 7 Distribute the zucchini mixture to your baked quiche crust evenly. Arrange the top so the zucchini slices lay flat and look nice. 8 Using a wire whisk, beat eggs with filtered water. Add the basil, oregano, and salt. Stir once to combine. Gently pour beaten eggs evenly over baking dish contents. 9 Bake quiche for 30 minutes or until set. 10 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, 20th May 2018 Harissa Spiced Chicken Wraps (DF & GF) 1 tablespoon extra virgin olive oil 1 1/2 teaspoons harissa spice, plus more to taste 1 cup cooked chicken 1/2 lemon 1/4 head iceberg lettuce, or butter lettuce 1/2 bell pepper 1 Melt olive oil in a pan over medium heat. Add harissa seasoning, and sauté for a minute to release the flavors. 2 Add the shredded chicken and cook for 2-3 minutes to warm through. Adjust seasoning to your preference. 3 Turn off heat. Juice the lemon and add it to the seasoned chicken. 4 Separate lettuce leaves. Finely slice bell pepper. Spoon some chicken onto the center of each wrap. Top with bell pepper. Fold and serve immediately. Active Time: 15m Total Time: 15m
Sunday, 20th May 2018 Greek Meze Dippers 1/2 jar kalamata olives 1/2 english cucumber 1 large carrot 1/2 bunch broccolini, lightly steamed 1/2 pint cherry tomatoes 1 Drain the olives. 2 Slice the cucumber and carrots on the diagonal. 3 Lightly steam broccolini. 4 Serve. Active Time: 15m Total Time: 15m
Sunday, 20th May 2018 Sauteed Spinach (DF) 1/2 pound spinach 1/2 teaspoon sea salt, plus more to taste 1 tablespoon extra virgin olive oil 1 Thoroughly wash spinach. Tear into bite sized pieces. 2 Heat olive oil in a pan over medium high heat. Add damp spinach and sea salt; saute uncovered until spinach is just wilted and bright green and serve. Active Time: 10m Total Time: 10m
Monday, 21st May 2018 Grilled Hot Dogs (GF) 3 beef hot dogs ketchup mustard 1 Heat hot dogs over the grill, in a toaster over, or in a dry pan over medium high heat until hot and blistered. 2 Serve with ketchup and mustard. Active Time: 20m Total Time: 20m Note: Grass fed beef hot dogs are readily available at most health food stores. Real Plans Tip: If you are following a Whole30 diet, be sure to use ketchup and mustard that is compliant with your food restrictions.
Monday, 21st May 2018 Savory Breakfast Meatballs 1 1/2 teaspoons rosemary 1 1/2 teaspoons sage 1 1/2 teaspoons fresh oregano 1 1/2 ounces mushrooms 1/2 small sweet potato 1/2 pound ground pork 1/3 pound ground chicken 3 strips turkey bacon 1 teaspoon sea salt 1/2 teaspoon ground black pepper 1 2 3 4 5 Preheat oven to 420F. Finely chop herbs. Chop mushrooms. Peel the skin of sweet potato. Dice it to smaller chunks. Add a bit water to a microwave safe container. Nuke them until they are soft and mash. Slightly crisp up bacon strips. Chop them into smaller pieces. Mix ground pork/chicken with chopped fresh herbs, sweet potato mash, bacon pieces, and chopped mushrooms. Line a non-stick aluminum foil over a large/ flat sheet pan and make meatballs. Bake until they are golden brown and cooked through - about 16 mins on the first side, then flip them and bake 2nd side for 10 mins. To give the meatballs a golden brown color, turn oven to High broil for an additional 2 minutes. Active Time: 15m Total Time: 40m Note: This recipe was contributed by ChihYu of iheartumami.com - @iheartumami.ny on Instagram.
Monday, 21st May 2018 Boneless Strip Steak 2 New York Strip steaks 1/2 clove garlic 1 1/2 teaspoons olive oil coarse sea salt, to taste ground black pepper, to taste Aleppo pepper, to taste - optional 1 2 3 Allow the steaks to sit at room temperature for 15 minutes. Peel garlic. Turn your grill to medium-high. While the grill is getting hot, rub garlic clove all over the steak. Rub olive oil onto the steak, then generously sprinkle with kosher salt and pepper. Grill it for 4 ½ minutes, covered, then flip and grill for 4 ½ more minutes, covered. Flip only once. Place on a wood board and allow to rest for 5 minutes. Sprinkle with Aleppo pepper, or whatever you have on hand. Active Time: 20m Total Time: 35m Note: This recipe was contributed by Teri - @nocrumbsleft on Instagram.
Monday, 21st May 2018 Classic Sauerkraut Active Time: 15m Total Time: 15m 1/2 head cabbage 1 1/2 teaspoons sea salt 1/2 quart-sized mason jar 1 Shred cabbage into thin ribbons with a knife or food processor. 2 Place shredded cabbage in bowl. 3 Sprinkle sea salt over the cabbage. 4 Knead/squeeze the shredded cabbage for 1-3 minutes. Get into it! You are breaking the cabbage down and helping it to release its juices. Flatten the kraut into the bottom of your bowl and lay a clean tea towel over the bowl. Now, walk away and go about your day. 5 After about 6-8 hours, knead your shredded cabbage for 1 more minute, mixing it all together. 6 Add this soupy cabbage mixture to your mason jars and press the cabbage down firmly. Really pack it in there. It should be 1 inch from the lid of your jar and should be covered at the top with the beautiful brine you have made. If your brine is not covering the kraut, simply add some filtered water. 7 Screw the lid on tight. Plastic lids will allow for expansion with greater ease than metal lids. 8 Place your jar of culturing cabbage on a plate (to catch any brine that may be pushed out) and leave in a room temperature (70-85F) place for at least 1 week. When your kraut reaches desired fermentation (tart and crunchy), wipe up your jar and put it in the refrigerator. Note: Plan ahead and make this a few weeks in advance. Great for pork and sauerkraut on New Years, to go with traditional Irish dishes for St. Paddy's day, or just to have as a probiotic condiment/side with every day meals. If you used a large head of cabbage, you may be able to fill an additional pint jar as well.
Monday, 21st May 2018 Baked Plantain Fries 1 1/2 large green plantains 1 1/2 teaspoons coconut oil 1/4 teaspoon garlic powder Himalayan pink salt, to taste ground black pepper, to taste 1 Preheat your oven to 425F and line a baking sheet with parchment paper. 2 Peel plantain and cut in half, then cut into strips - however thick or thin you d like, the thinner they are the crispier they ll get! 3 Melt coconut oil. 4 Toss plantains in a bowl with melted coconut oil and add your seasonings. 5 Place fries evenly on lined baking sheet without overlapping. 6 Bake fries for 20-25 minutes, flipping over halfway. 7 Allow to cool a few minutes before serving. Active Time: 10m Total Time: 30m Note: This recipe was contributed by Taylor Dunlap - @taylorcooper on Instagram.
Monday, 21st May 2018 Cucumber & Watermelon Salad 2 cups watermelon 3/4 cucumber 1 1/2 tablespoons fresh mint 1 lime sea salt, to taste ground black pepper, to taste 1 teaspoon balsamic vinegar, optional 1 Deseed the watermelon and cut into cubes, or use a melon baller. Slice the cucumber and chop the fresh mint. Juice limes. 2 Take the watermelon, cucumber, mint, lime juice, and balsamic vinegar and mix in a bowl. 3 Season with salt and pepper to taste. 4 Plan ahead - You can prep the watermelon, cucumber and mint ahead of time, but don t add the lime juice or any salt until it is close to time to serve. Active Time: 10m Total Time: 10m Note: This recipe was contributed by Julie and Charles Mayfield of PaleoComfortFoods.com - @paleocomfort on Instagram.
Tuesday, 22nd May 2018 Slow Cooker Ham (Whole30) 1 pound ham 1/4 cup chicken broth 1 1/2 teaspoons mustard 1/4 teaspoon ground ginger 1/8 teaspoon nutmeg 1/2 cup filtered water 1 2 3 4 Place ham in slow cooker. Combine chicken broth, mustard, ginger, and nutmeg, then pour over ham. Add water. Slow cook on low for 6 hours. Remove from slow cooker, slice, and serve. Active Time: 15m Total Time: 6h 15m Note: Real Plans Tip: If you are following a Whole30 diet, be sure to use mustard that is compliant with your food restrictions.
Tuesday, 22nd May 2018 Bright Wilted Spinach (DF) 1 pound spinach 2 tablespoons extra virgin olive oil coarse sea salt, to taste 1 Clean and trim spinach. Rinse well. 2 Place rinsed spinach in a large pan over high heat and cook just until it is wilted. 3 Toss with olive oil and season with sea salt to taste. 4 Serve immediately. Active Time: 5m Total Time: 5m
Tuesday, 22nd May 2018 One Dish Breakfast 1/3 onion 1 bell pepper 3/4 zucchini 1/3 pound asparagus 1/2 cup cherry tomatoes 2 teaspoons coconut oil sea salt, to taste ground black pepper, to taste 4 eggs 1 2 3 Dice onion, bell pepper, zucchini, and asparagus. Halve tomatoes. Preheat oven to 350F. Heat oven safe pan over medium heat. Add oil. Spread it around to cover the bottom of the pan. Add onions. Sauté until translucent. Add all the other veggies (except tomatoes) salt, and pepper. Sauté for 1-2 minutes. Add eggs and halved cherry tomatoes. Remove from heat and place the skillet into the oven. Bake for 10-12 minutes until the egg whites set and become opaque. If you don t like runny yolks, please cook for additional 3-5 minutes. Active Time: 10m Total Time: 25m Note: This recipe was contributed by Deanna - @clean_eating_journal on Instagram.
Tuesday, 22nd May 2018 Roasted Tomatoes and Shrimp (DF & GF) 2 1/2 large tomatoes 1 1/2 cloves garlic 1/4 cup fresh parsley 3/4 pound medium shrimp 1 1/2 tablespoons extra virgin olive oil coarse sea salt ground black pepper 1/2 lemon 1 Slice tomatoes into eighths; remove and discard seeds and juice. Mince garlic. Chop parsley. Peel and devein shrimp. 2 Heat oven to 450 F. Place the tomatoes in a large baking dish. Top with olive oil and garlic and season generously with sea salt and freshly ground pepper. 3 Roast on top rack of oven for 20 minutes. Juice the lemon and chop parsley. 4 Remove baking dish from oven and stir in the shrimp, parsley, and lemon juice. 5 Return the dish to oven until the shrimp are cooked through, 10 to 15 minutes. Serve immediately. Active Time: 15m Total Time: 50m
Tuesday, 22nd May 2018 Roasted Sweet Potato Spears 1 1/2 cloves garlic 1/2 lime 1 1/2 tablespoons coconut oil 2 large sweet potatoes 1/2 teaspoon chili powder 1 teaspoon coarse sea salt, plus more to taste 1 1/2 teaspoons Dijon mustard ground black pepper, to taste 1/2 pinch cayenne pepper, optional 1 Preheat oven to 400F. 2 Mince the garlic. Juice the lime. Melt the coconut oil. Wash sweet potatoes and cut into spears. 3 Mix all ingredients apart from sweet potatoes in a large bowl. 4 Toss sweet potatoes in mixture and combine well. 5 Place potatoes on baking sheet lined with parchment paper or silpat and bake for 20 minutes. Then turn over and cook for another 10 minutes. 6 Remove from oven. If necessary, reduce heat and return potatoes to the oven to keep warm. Active Time: 10m Total Time: 30m Note: Real Plans Tip: If you are following a Whole30 diet, be sure to use mustard that is compliant with your food restrictions.
Wednesday, 23rd May 2018 Steamed Swiss Chard (DF) 1 bunch swiss chard 2 tablespoons olive oil 1 Fold each chard leaf in half, slicing alongside the center stalk to remove most of the fibrous bit. 2 Chop the leaves finely. 3 Rinse well. 4 Place still-wet chard in large pan over medium high heat. Cover and cook for 1-2 minutes until chard is bright green and beginning to wilt. 5 Stir in olive oil and serve immediately. Active Time: 5m Total Time: 7m
Wednesday, 23rd May 2018 Prosciutto Egg Clouds 4 eggs 1/8 cup sun-dried tomatoes 1/8 cup fresh basil 2 teaspoons chives 2 teaspoons olive oil 2 slices prosciutto sea salt, to taste ground black pepper, to taste 1 Separate the eggs. Dice tomatoes. Chop finely basil and chives. 2 Heat olive oil in a skillet over medium heat, making sure to coat pan. Lay prosciutto in hot pan and cook for 1-2 minutes on each side, until it begins to firm up slightly. Remove from pan and allow to cool. Chop crisped prosciutto into fine pieces. Place egg whites in a bowl and whip until stiff peaks form. Gently fold in prosciutto, sun-dried tomatoes, basil and chives. 3 Spoon into mounds on a cookie sheet lined with parchment paper and flatten slightly. Create a spoon-sized well in the middle of each, about 1/2 to 1-inch deep. Bake at 450F for 3 minutes. Remove from oven and gently place a yolk into each well. Salt and pepper to taste. Then, return to oven and cook for 3-5 more minutes, until the yolk is slightly cooked. Active Time: 15m Total Time: 25m Note: This recipe was contributed by Leisha Babayan of HomemadeToast.com - @homemadetoast on Instagram. Real Plans Tip: If you are following a Whole30 diet, be sure to use prosciutto that is compliant with your food restrictions.
Wednesday, 23rd May 2018 Crispy Teriyaki Chicken 3/4 pound chicken thigh sea salt, to taste 3/4 teaspoon ghee 1/2 teaspoon fresh ginger 1/2 clove garlic 2 tablespoons coconut aminos 1 1/2 teaspoons fish sauce 1 tablespoon apple cider vinegar 1 scallion, optional 1 1/2 teaspoons white sesame seeds, optional 1 Active Time: 35m 2 3 4 5 6 7 Pat dry the chicken and remove the bone. Lightly season the chicken with a bit salt on the skin. Heat ghee in a saute pan over medium/high heat. When hot, add chicken, skin side down. Pan fry about 10 mins until the skin is crispy. *Be careful about the splatter. Use a lid to cover the pan and prevent from splattering. Flip and pan fry the other side until the chicken is completely cooked through. Drain the oil from the saute pan and set chicken aside. When chicken is done coking, grate ginger and garlic. Combine coconut aminos, fish sauce, apple cider vinegar, ginger, and garlic in a large sauce pan. Heat the sauce over medium to medium-low heat. When it starts to get thickened, add chicken pieces back to the pan. Coat the sauce over the chicken. Wait for 5 mins before slicing the chicken. Chop scallions, if using. Toast sesame seeds. Sprinkle toasted white sesame seeds and chopped scallion on chicken and serve. Total Time: 35m Note: This recipe was contributed by ChihYu of iheartumami.com - @iheartumami.ny on Instagram.
Wednesday, 23rd May 2018 Asian Beef Zoodle Soup Active Time: 25m Total Time: 25m 6 ounces sirloin steak 1/2 small onion 3 ounces shiitake mushrooms 1 clove garlic 1 teaspoon fresh ginger 1 tablespoon coconut oil 2 1/2 cups beef broth 1 tablespoon coconut aminos 1 teaspoon fish sauce 1/2 teaspoon sea salt 1 zucchini 1 tablespoon cilantro 1/4 cup Thai basil 1/2 green onion 1/2 jalapeño pepper 1/2 lime 1 To make slicing steak easier, throw in the freezer for a few minutes while prepping doing other prep. 2 Halve and thinly slice onion. Remove stems from mushrooms and slice. Mince garlic and ginger. Thinly slice steak across the grain. 3 In a large pot, heat the coconut oil over medium heat. Add the onion and cook, stirring, until softened, about 2 minutes. Add the mushrooms and cook, stirring, for about 3 minutes. 4 Add the garlic and ginger and cook, stirring, until fragrant, about 30 seconds. Add the broth, coconut aminos, fish sauce, and salt. Bring to a boil; reduce the heat to medium-low and simmer, uncovered, for 5 minutes. 5 Meanwhile, use a spiral slicer or julienne peeler to cut the zucchini lengthwise into long, thin strands (or use a regular vegetable peeler to cut the zucchini lengthwise into thin ribbons). 6 Add the zucchini noodles to the simmering soup and cook until just tender, about 2 minutes. 7 Add the sliced steak and simmer until just cooked, 30 to 60 seconds. 8 Roughly chop cilantro and thai basil. Slice green onion and jalapeno. Cut limes into wedges. 9 Ladle the soup into bowls and serve with the toppings of your choice. Note: Find this recipe and other amazing Whole30 meals in the new Whole30 Cookbook - http://whole30.com/cookbook/
Wednesday, 23rd 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.
Thursday, 24th May 2018 Roasted Red Potatoes (DF) 1/2 pound baby red potatoes 1 1/2 tablespoons coconut oil, or bacon fat 1 teaspoon coarse sea salt ground black pepper 1 Preheat oven to 375F. In a small saucepan, melt coconut oil, or bacon fat. 2 Cut potatoes into quarters. 3 In a large roasting pan, toss potatoes with melted fat and season with sea salt and pepper. 4 Spread the potatoes evenly in the pan and roast for about 20 minutes. 5 Turn the potatoes and bake for an additional 15 minutes. 6 Remove from oven and serve. Active Time: 25m Total Time: 45m
Thursday, 24th May 2018 Fried Eggs (DF) Active Time: 20m Total Time: 20m 1 tablespoon coconut oil 4 eggs coarse sea salt, to taste ground black pepper, to taste 1 Add coconut oil to a pan over medium high heat until it's hot. Break eggs into a bowl and gently slide into pan, one at a time. Season the egg with salt and pepper to taste. 2 For Sunny Side Up: Reduce heat to medium-low heat. Cook eggs slowly until the tops of the whites are set and yolk is still runny, about 3 minutes. 3 For Over Easy and Over Medium: Reduce heat to low immediately. Allow the underside to set, about 2 minutes. Once the bottom has set, pour 1/2 tablespoon of water in the pan around the egg. Cover immediately. Keep covered for about 2 minutes, less if you like a runnier center, more if you like it more well done. 4 For Over Hard: Cook about 2 minutes. When the white is set and opaque, and the yolk is firm but not hard, flip the egg and continue cooking another 2-3 minutes or until desired doneness.
Thursday, 24th May 2018 Deconstructed Egg Rolls (GF) 1/2 head green cabbage 1 1/2 carrots 1/2 onion 2 1/2 cloves garlic 1/2 inch fresh ginger 2 green onions 1 1/2 teaspoons coconut oil 1/2 pound ground pork 1/4 cup coconut aminos 1 tablespoon sesame oil coarse sea salt, to taste 1 2 3 4 5 6 Shred cabbage and carrot. Dice onion. Mince garlic. Grate ginger. Slice green onions. Heat coconut oil in a skillet. Add onion and cook until it begins to soften. Add pork and break apart with a wooden spoon, cooking until it is no longer pink. Meanwhile, in a small bowl combine garlic, coconut aminos, ginger, and sesame oil; set aside. Once ground pork is cooked through, add cabbage and carrots to skillet and stir to combine. Pour sauce mixture into the skillet and stir, continuing to cook over medium heat for about 5-15 minutes or until cabbage is wilted. Season with salt, to taste. Serve topped with sliced green onion. Active Time: 30m Total Time: 30m
Thursday, 24th May 2018 Salmon and Seaweed Roll Ups (Paleo) 1/2 pound salmon fillet, 4 ounces per person 1/2 cucumber 1/2 carrot 1 avocado 1/2 lemon 4 roasted seaweed sheets coarse sea salt, to taste ground black pepper, to taste 1 Cook the salmon by pan-searing for 3-4 minutes each side or until cooked to your desired temperature. 2 While the salmon is cooking, slice the cucumber thinly and grate the carrot. Slice the avocado. Cut lemon into wedges. 3 Flake salmon apart into pieces. 4 Assemble your roll by placing the nori sheet on your plate, adding salmon flakes, and avocado. 5 Garnish with salt, pepper and lemon juice, roll and enjoy. Active Time: 20m Total Time: 25m
Thursday, 24th May 2018 Japanese Spinach Salad (GF) (Paleo) Active Time: 20m Total Time: 20m 1 pound baby spinach 2 tablespoons coconut aminos 1/8 cup white sesame seeds 1 Bring a large sauce pan half filled with filtered water to a boil. Blanch baby spinach in boiling water for just a few seconds. 2 Drain and plunge spinach in a bowl of ice water. Drain again. Using clean hands, squeeze all excess water out of the spinach. 3 When most of the liquid is removed, break apart the spinach and season evenly with coconut aminos. Set aside. 4 Toast sesame seeds in a small, dry pan over medium high heat until they start to pop and turn a pale tan color. Remove from heat and continue to stir a few more minutes. Set aside to cool. 5 Drain spinach and squeeze excess liquid out again. Line up the spinach on the cutting board and form a log 1 inch in diameter. Squeeze again to make it firm, cut across into 1 inch pieces. 6 Dip each piece in sesame seeds and serve, chilled.
Thursday, 24th May 2018 Coconut Cauliflower Rice (Whole30) 1/2 head cauliflower 1/2 lime 1 tablespoon cilantro 4 ounces coconut milk coarse sea salt, to taste ground black pepper, to taste 1 Coarsely chop the cauliflower. Juice the lime and chop cilantro. 2 Place the chopped cauliflower in a food processor and pulse until it reaches a rice-like texture. 3 Add the cauliflower and coconut milk to a saucepan. Bring to a boil. Let simmer for around 8-10 minutes until cauliflower softens and is cooked to your liking. It will be somewhat creamy. For a less creamy texture, use a little less coconut milk. 4 Stir in the lime juice and cilantro. Season with sea salt and pepper to your preference and enjoy. Active Time: 15m Total Time: 25m
Friday, 25th May 2018 Sweet Potato and Sausage Hash 2 sweet potatoes 1 large red bell pepper 1/2 large yellow onion 2 sausage links, pre-cooked 1 tablespoon coconut oil 1/2 teaspoon sea salt, plus more to taste 1/4 teaspoon ground black pepper, plus more to taste 1/4 teaspoon ground cumin 1/8 teaspoon cinnamon 2 avocados 1 2 3 4 5 6 Dice sweet potatoes into small cubes. Slice bell pepper, onion, and sausage links. Heat a nonstick skillet over medium heat. Add coconut oil to the pan, and then add the diced sweet potato. Season with salt, pepper, cinnamon and cumin. Stir the contents of the pan to distribute spices, then cover pan. Cook for 5-7 minutes, stirring a few times. Add peppers and onions and season lightly with more salt and pepper. Cover again and cook for 7-10 minutes, stirring a few times. When potatoes are cooked through (check by stabbing them with a fork), add sliced sausage to pan. Saute uncovered for 5-7 minutes or until sausage is heated through and browned on the outside. Peel, pit, and slice avocado. Garnish with sliced avocado and serve. Active Time: 30m Total Time: 30m Note: This recipe was contributed by Gaby - @wholefoodblog on Instagram.
Friday, 25th May 2018 Chicken Piccata Active Time: 20m Total Time: 35m 1/2 cup almond flour 1/2 small onion 1 1/2 shallots 2 cloves garlic 1 1/2 teaspoons rosemary 1 1/2 teaspoons fresh oregano 1 1/2 lemons sea salt, to taste ground black pepper, to taste 1 1/2 pounds chicken thighs 1 1/2 tablespoons coconut oil 2 1/2 tablespoons ghee 1/2 cup chicken stock 1/8 teaspoon coconut aminos 1 1/2 teaspoons capers 1 2 3 4 5 Place almond meal in food processor to grind super fine. Slice onion. Thinly slice shallots. Mince garlic. Chop herbs. Juice lemons. Preheat oven to 375F. Salt and pepper the chicken thighs well and dip in super fine almond meal, coating evenly. Shake off any extra. Heat a large saucepan over medium high heat. When warm, add clarified butter and coconut oil. When melted and mixed together, add the chicken thighs and brown each side, about 4 minutes. After both sides are browned, put the pan in the oven for approximately 15 min. Total cooking time should be about 20 minutes, but longer if you like it well done. Remove the pan from the oven, then remove the chicken from the pan and set aside on a warmed plate. Remove any almond meal bits left behind in pan and place on stovetop. On medium heat, add a tad more oil and cook onion and garlic until translucent. Deglaze the pan by adding chicken stock, coconut aminos, and lemon juice. Turn the heat up and let the liquid reduce by half. Add capers and the chicken back to the pan, spooning the reduced sauce over. Add salt and pepper to taste, and top with chopped herbs. Note: This recipe was contributed by Teri - @nocrumbsleft on Instagram.
Friday, 25th May 2018 Portobello Capped Burger Active Time: 40m Total Time: 40m 1/2 pound ground beef sea salt, to taste ground black pepper, to taste 2 portobello mushrooms 1/4 onion 1/2 teaspoon olive oil 1 1/2 teaspoons coconut oil 2 eggs 1/2 tomato 1 avocado 4 romaine leaves 1 1/2 teaspoons mustard 4 slices pickles 1 Form beef loosely into a 3/4 inch thick patty. Season both sides of patty with salt and pepper. 2 Grill the patty over medium high heat until golden brown and slightly charred on the first side (about 3 minutes). 3 Flip patty and cook until patty is golden brown and slightly charred on the second side (about 4 minutes for medium rare) or until cooked to desired degree of doneness. 4 While the burgers cook, prepare the onion and mushroom topper: Remove stems from mushrooms and slice onion to desired thickness. Coat onion and mushroom with olive oil. 5 Grill for 5-7 minutes, or until the edges begin to brown. 6 Melt coconut oil, then fry eggs on stovetop to preferred doneness to top your burger. Slice tomato. Peel, pit and mash avocado. 7 For the toppings and layering (bottom up), I suggest starting with the lettuce leaves, grilled patty, mustard, grilled onion, pickle, tomato, mashed avocado, fried egg, and finally, the grilled mushroom topper. Note: This recipe was contributed by Stephanie Schoonover - @stephanieschoonover on Instagram. Real Plans Tip: If you are following a Whole30 diet, be sure to use mustard and pickles that are compliant with your food restrictions.
Friday, 25th May 2018 Marinated Mushrooms 1 1/2 cloves garlic 1 pound button mushroom 1/4 cup red wine vinegar 2 1/2 tablespoons extra virgin olive oil 1/2 teaspoon coarse sea salt 1/2 teaspoon dried oregano 1/4 teaspoon ground black pepper 1 tablespoon fresh parsley 1 Mince garlic cloves. 2 Clean mushrooms and cook in a large amount of boiling salted water until slightly tender, approximately 10 minutes. Drain thoroughly and place in a bowl. 3 Combine all remaining ingredients except the parsley in a small bowl and whisk thoroughly. Pour over mushrooms. Toss to combine. Cover and marinate in the refrigerator for at least 2 hours but up to 24 hours. 4 When ready to serve, chop parsley. Toss parsley with mushrooms to combine and serve. Active Time: 10m Total Time: 2h 20m Note: This recipe was contributed by John of BigChinKitchen.com - @bigchinkitchen on Instagram.
Friday, 25th May 2018 Japanese Spaghetti Squash Noodles (Whole30) Active Time: 20m Total Time: 1h 30m 1/2 spaghetti squash 1/2 small onion 1 scallion 1 carrot 5 shiitake mushrooms 1 1/2 teaspoons coconut oil 1/2 teaspoon red chili flakes 2 tablespoons fish sauce, plus more to taste white pepper, to taste 1 Preheat oven to 400F. 2 Cut spaghetti squash in half, scrape off the seeds with a spoon and bake in the oven for 40-50 minutes. 3 Use a fork and scrape the flesh into strings. 4 Peel and finely chop onion and scallions. Peel and julienne carrots. 5 In a large pan over high heat, add coconut oil and onions. Cook for three minutes or until onions are soft. Add carrots and red chili flakes and cook for two minutes. 6 Add shiitake mushrooms and cook for another two minutes. 7 Add spaghetti squash, scallions, fish sauce, and pepper and mix well until the sauce has evenly coated all the vegetables. Cook for two minutes and turn the heat off. 8 Transfer to a bowl and serve.
Saturday, 26th May 2018 Roasted Sweet Potatoes 3 sweet potatoes 1/4 large onion 2 tablespoons extra virgin olive oil 1/2 teaspoon coarse sea salt, plus more to taste 1/4 teaspoon ground black pepper 1 Preheat oven to 425F. Peel potatoes and cut into 2 inch pieces. Peel onion and cut into 1 inch pieces. 2 Combine all ingredients in a baking dish and toss to coat evenly. 3 Bake for 35 minutes or until tender, stirring occasionally. 4 Serve hot. Active Time: 15m Total Time: 55m
Saturday, 26th May 2018 Scrambled Eggs with Broccoli (DF) 1 tablespoon extra virgin olive oil 1/2 head broccoli 4 eggs 1/4 cup filtered water 1/2 teaspoon coarse sea salt ground black pepper, to taste 1 2 3 4 5 6 Finely mince the broccoli. Heat the oil. Add the finely minced broccoli and sauté until bright green. Whisk eggs, water, salt and pepper in bowl until uniform. Pour in the egg mixture. As eggs begin to set, gently pull the eggs across the pan with an inverted turner, forming large soft curds. Remove from heat while eggs are still slightly runny as they will continue to cook in the pan for another minute or two. Active Time: 15m Total Time: 15m
Saturday, 26th May 2018 Mustard Crusted Halibut (DF & GF) 1/8 cup Dijon mustard 1/2 teaspoon ground mustard 3/4 pound halibut fillet, (6 ounces per person) 2 tablespoons almond flour 1 1/2 tablespoons coconut oil, or bacon fat coarse sea salt, to taste ground black pepper, to taste 1 Preheat oven to 375F. 2 Combine mustards in a small bowl, and coat the non-skin side of the halibut fillets with the mustard mixture. Then sprinkle evenly with almond flour, pressing gently to form a crust. 3 Place the oil or bacon fat and the halibut fillets in the roasting pan. 4 Bake for 15 minutes or until the fish is just cooked through and the topping is beginning to brown. 5 Add salt and pepper to taste. Active Time: 25m Total Time: 25m