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DAY 1... 6 VEGGIE OMELET... 7 NO-BAKE OATS ENERGY BITES... 8 SPICY CHICKEN LETTUCE WRAPS... 9 SEARED COD WITH FRESH HERB SAUCE... 10 PARMESAN-ROASTED BROCCOLI... 11 DAY 2... 12 SWEET POTATO HASH WITH SAUSAGE... 13 BEEF SLIDERS... 15 STRAWBERRY PARSLEY SALAD... 17 DAY 3... 18 STRAWBERRY LEMON SMOOTHIE... 19 ANTIOXIDANT TRAIL MIX... 20 SHRIMP AND VEGETABLE STIR FRY... 21 DAY 4... 23 GLUTEN FREE SWEET POTATO MUFFINS... 24 HOMEMADE GUACAMOLE... 25 TACO SALAD WITH AVOCADO DRESSING... 26 DAY 5... 27 PUMPKIN SPICE GRANOLA... 28 SALMON MADE EASY... 30 SAUTÉED KALE... 31 DAY 6... 32 COCONUT GREEN SMOOTHIE... 33 DEVILED EGGS... 34 TOM KHA GAI SOUP... 35 ASIAN RAW SALAD WITH RED PEPPER DRESSING... 36 DAY 7... 38 AVOCADO BACON AND EGGS... 39 ALMOND COCONUT BARS... 40 SAGE-MARINATED BEEF TENDERLOIN WITH MUSHROOMS... 41 HERBED SPAGHETTI SQUASH... 43 DAY 8... 45 2
BREAKFAST POTATOES... 46 APPLE COOKIE... 47 CROCK POT SHRIMP CREOLE... 48 DAY 9... 49 BROCCOLI BITES... 50 TURKEY STUFFED BELL PEPPERS... 51 DAY 10... 52 BREAKFAST BOOST SMOOTHIE... 53 SEA SALT AND VINEGAR SWEET POTATO CHIPS... 54 CHICKEN SOUP WITH YELLOW LENTILS... 55 DAY 11... 56 QUINOA PANCAKES... 57 CRAB CAKES... 58 MANGO WALNUT SPINACH SALAD... 59 DAY 12... 60 COCONUT CHIA PUDDING MASON JARS... 61 AVOCADO AND CHICKPEA SALAD SANDWICH... 62 MEDITERRANEAN CHICKEN KEBABS... 63 QUINOA TABOULI SALAD... 65 DAY 13... 66 TURKEY RAGU WITH SPAGHETTI SQUASH... 67 DAY 14... 69 CHOCOLATE BLACK BEAN BROWNIE CAKES... 70 SWEET POTATO SALMON CAKES WITH CREAMY DILL SRIRACHA SAUCE... 71 DAY 15... 73 GRAINLESS BLUEBERRY ALMOND CRUMB MUFFINS... 74 MASON JAR TEX MEX CHICKEN QUINOA WITH CILANTRO LIME DRESSING... 75 GROUND CHICKEN SAUTÉE... 77 DAY 16... 78 LEMON BASIL SALMON WITH BROWN RICE NOODLES... 79 DAY 17... 81 SWEET POTATO HASH WITH SAUSAGE... 82 DAY 18... 84 3
ORGANIC EGG CUPS... 85 SHRIMP AND VEGETABLE STIR FRY... 86 DAY 19... 88 DAY 20... 89 SLOW COOKER HERB CRUSTED TURKEY BREAST... 90 ROASTED CABBAGE WEDGES... 91 DAY 21... 92 COCONUT GREEN SMOOTHIE... 93 MAPLE MUSTARD CHICKEN THIGHS... 94 SAUTÉED GREEN BEANS... 95 DAY 22... 96 TURKEY BREAKFAST SAUSAGE... 97 HOMEMADE GUACAMOLE... 98 CITRUS AND CILANTRO HALIBUT OR SALMON... 99 SAUTÉED KALE... 100 QUINOA (A STAPLE CARBOHYDRATE)... 101 DAY 23... 103 SHRIMP COCONUT-LIME-AVOCADO ZUCCHINI NOODLE SALAD... 104 TOMATO SOUP... 106 GRILLED CHEESE BREAD... 107 DAY 24... 108 CHOCOLATE BANANA NUT SMOOTHIE... 109 PARMESAN PECAN CHICKEN TENDERS... 110 DAY 25... 111 PICO DE GALLO SALSA... 112 SLOW COOKER BISON CHILI... 113 DAY 26... 114 TOMATO SAUCE... 115 TURKEY MEATBALLS... 116 DAY 27... 117 SALMON ROASTED WITH HERBS... 118 SAUTÉED SPINACH WITH PINE NUTS AND RAISINS... 119 DAY 28... 120 4
MASON JAR THAI CHOPPED CHICKEN SALAD... 121 DAY 29... 122 JALAPEÑO-LIME CHICKEN, BEAN & AVOCADO ZUCCHINI NOODLE SOUP... 123 DAY 30... 125 5
MEAL PLAN DAY 1 BREAKFAST VEGGIE OMELET SNACK (3) NO BAKE OATS GRANOLA ENERGY BITES LUNCH SPICY CHICKEN LETTUCE WRAPS SNACK FRESH FRUIT STRAWBERRIES & RASPBERRIES DINNER SEARED COD WITH FRESH HERB SAUCE WITH PARMESAN ROASTED BROCCOLI 6
VEGGIE OMELET 3 eggs 1 garlic clove ½ cup chopped red pepper ½ cup chopped zucchini ½ cup chopped mushroom ¼ cup chopped red onion 2 tbs. grass-fed butter 2 oz. raw cheese Oregano, chives, black pepper and sea salt to taste 1. Sauté garlic, onion, peppers, zucchini, mushrooms and butter in a saucepan over medium low heat. 2. After 6 min, add eggs. 3. Shred the cheese on top and fold into an omelet. 4. Serve with chives, oregano sea salt and black pepper 7
NO-BAKE OATS ENERGY BITES 1 cup gluten free dry oatmeal ⅔ cup toasted coconut flakes ½ cup creamy organic tree nut peanut butter ½ cup ground flaxseed ⅓ cup honey 1 tsp. vanilla extract ½ cup dark chocolate mini chips 1. Stir all ingredients together in a medium bowl until thoroughly mixed. 2. Chill in refrigerator for half an h. Once chilled, roll into balls of whatever size you would like. (Mine were about 1 in diameter.) 3. Store in an airtight container and keep refrigerated for up to 1 week. 8
SPICY CHICKEN LETTUCE WRAPS 4 Skinless chicken thighs 3 tsp. Chipotle powder 2 tsp. garlic powder 2 tsp. onion powder Sea salt and black pepper to taste 3 tbs. coconut oil 1 head of butter lettuce 2 avocado, sliced ½ cup cherry or grape tomatoes halved 2 ½ tbs. chopped green onions 1. Slice the chicken thighs into ¼ strips. Toss the chicken strips into a mixing bowl with the chipotle powder, garlic and onion powder, sea salt and black pepper. 2. In a skillet over medium heat place the chicken in and cook for 5 to 10 min. turning occasionally until cooked through. 3. Serve in lettuce cups and top with sliced avocado, halved cherry or grape tomatoes and chopped green onions. 9
SEARED COD WITH FRESH HERB SAUCE 4 cod filets 1 tbs. Chives, minced 1 tbs. fresh parsley, minced 1 tbs. fresh thyme 2 garlic cloves, minced 1 shallot, minced The zest of half a lemon ¾ cup of coconut milk 6 tbs. ghee or raw butter, melted Sea salt and freshly ground black pepper 1. Preheat your oven to 400 F. 2. Season each filet with sea salt and black pepper; 3. In bowl, combine the ghee or raw butter, garlic, shallot, and herbs. 4. Preheat a skillet over a medium-high heat. 5. Pour the herb butter over the skillet and sear the fish filets on both sides (about 2 min. per side). 6. Transfer the fish to a baking sheet and cook in the oven for 8 min. Don t discard the sauce, add to cod after baking. 7. Pour the coconut milk and the lemon zest in the skillet that was used to sear the fish and bring to a simmer: make sure to scrape the bottom of the pan to get the browned bits into the sauce. 8. Serve the fish with the sauce and lemon or lime wedges on the side. 10
PARMESAN-ROASTED BROCCOLI 4 lbs. broccoli 4 garlic cloves, peeled and thinly sliced 5 tbs. extra virgin olive oil 1 ½ tsp. kosher salt ½ tsp. freshly ground black pepper 2 tsp. grated lemon zest 2 tbs. freshly squeezed lemon juice 3 tbs. pine nuts, toasted ⅓ cup freshly grated parmesan cheese 2 tbs. julienned fresh basil leaves (about 12 leaves) 1. Preheat the oven to 425 F. 2. Cut the broccoli florets from the thick stalks, leaving an or two of stalk attached to the florets, discarding the rest of the stalks. Cut the larger pieces through the base of the head with a small knife, pulling the florets apart. You should have about 8 cups of florets. 3. Place the broccoli florets on a sheet pan large enough to hold them in a single layer. 4. Toss the garlic on the broccoli and drizzle with 5 tbs. olive oil. Sprinkle with the salt and pepper. Roast for 20 to 25 min, until crisp-tender and the tips of some of the florets are browned. 5. Remove the broccoli from the oven and immediately toss with 1 ½ tbs. olive oil, the lemon zest, lemon juice, pine nuts, parmesan, and basil. Serve hot. 11
MEAL PLAN DAY 2 BREAKFAST 1 FRIED EGG WITH SWEET POTATOE HASH WITH SAUSAGE SNACK APPLE WITH 1 TBS. ALMOND BUTTER LUNCH LEFTOVER SPICY CHICKEN LETTUCE WRAPS (FROM DAY 1) SNACK 3 LEFTOVER NO-BAKE GRANOLA BITES (FROM DAY 1) DINNER BEEF SLIDERS WITH STRAWBERRY PARSLEY SALAD 12
SWEET POTATO HASH WITH SAUSAGE 2 pastured Italian sausage patty or (Turkey sausage recipe from 30 Day last Menu) 2 sweet potatoes, peeled and diced into tiny cubes 1 small onion, diced 1 red bell pepper, cored and seeded, and diced Sea salt and black pepper Pinch paprika Pinch onion powder Pinch garlic powder Pinch Italian seasoning 2 tsp. chopped fresh flat-leaf parsley 1 green onion, chopped ¼ cup grated asiago cheese 1. Place a large non-stick sauté pan over medium-high heat; once hot, crumble the spicy sausage into the pan allowing it stay relatively chunky, and brown it for a several min 2. Next, add into the pan the onion and the red bell pepper, and sauté those with the sausage for a few moments until golden-brown (if a little more oil is needed, add in 13
a drizzle of olive oil); add in a pinch or two of salt and freshly ground black pepper, the pinch of paprika, onion powder, garlic powder and Italian seasoning, and stir to combine; add in the diced sweet potato, stir, and cook everything until it starts to caramelize and soften a bit, covered, for about 10-12 min, stirring occasionally 3. Finish the hash by adding the chopped parsley and green onion, and fold those in; spoon the hash into bowls or plates, and top with the grated asiago cheese; serve with a fried egg, if desired. 14
BEEF SLIDERS 1 small bunch flat-leaf parsley, finely chopped 1 small bunch tarragon, leaves removed from stalks, finely chopped 1 bunch spring onions, chopped 2 medium or 1 large pickle, finely chopped ¼ cup olive oil 3 large yellow onions 3 tbs. olive oil 1 ½ lbs. grass fed ground beef Sea salt and freshly ground pepper 2 tsp. raw butter 2 large beefsteak tomatoes, sliced 12 large lettuce leaves Creamy mustard sauce ingredients: 2 tbs. Dijon mustard 1 egg yolk Sea salt to taste 1. For the mustard sauce, place the mustard, egg yolk, and salt in the bottom of a medium-sized bowl. Whisk to combine. 2. Add in parsley, tarragon, spring onions, and pickles. Mix. Slowly pour in olive oil, consistently whisking to obtain a sauce that is smooth and creamy, a little like a mayonnaise. Cover, and set aside in fridge. Thinly slice the onions. 3. Heat 2 tbs. olive oil in a skillet over medium heat. Place onions in skillet, stir, cook for 1 min. on high and then turn them down to low. 15
4. Caramelize onions, 20 to 30 min, stirring occasionally. 5. Salt and pepper the ground beef and shape into 12 mini burgers. 6. Place 1 tbs. olive oil and butter to melt in a skillet over medium heat. In batches, cook burgers 3 min. on each side. 7. Top burger with caramelized onions, mustard sauce, and a slice of tomato. Wrap in lettuce leaf and serve. 16
STRAWBERRY PARSLEY SALAD 2 cups of fresh strawberries 1 cup fresh flat leaf parsley ¾ cup pecans ⅛ cup lemon juice (juice from 2 large lemons) 2 tbs. extra virgin olive oil 1. Wash the strawberries. Cut their stems off and slice into four pieces. Set aside in a large bowl. 2. Roughly chop the parsley and add to the strawberries. 3. Roughly chop the pecans and add to bowl. 4. Drizzle with the lemon juice, olive oil stir, and serve. 17
MEAL PLAN DAY 3 BREAKFAST STRAWBERRY LEMON SMOOTHIE SNACK ¼ CUP ANTIOXIDANT TRAIL MIX LUNCH LEFTOVER BEEF SLIDERS WITH STRAWBERRY PARSLEY SALAD (FROM DAY 2) SNACK CARROTS AND HUMMUS DINNER SHRIMP AND VEGETABLE STIR FRY 18
STRAWBERRY LEMON SMOOTHIE ¾ cup frozen organic strawberries 1 scoop grass-fed vanilla whey protein powder ½ avocado 1 tbs. chia seed 1 whole fresh squeezed lemon 1 tbs. organic cold pressed coconut oil 5 drops liquid stevia Water and ice to desired consistency 1. Mix all ingredients placing frozen strawberries and ice on top. 2. Blend and enjoy. 19
ANTIOXIDANT TRAIL MIX 1 cup pecans 1 cup almonds ½ cup macadamia nuts ½ cup raisins or pitted dates (chopped) ½ cup dark chocolate chips (unsweetened) 1 cup dried apple slices Sea salt (to taste) (I use about ½ to 1 tsp.) Cinnamon, sprinkled ¼ cup raw pumpkin seed, lightly toasted ½ cup unsweetened coconut flakes 1. Combine all ingredients in a bowl. 20
SHRIMP AND VEGETABLE STIR FRY Ingredients 2 tbs. raw grass-fed butter 1 tbs. olive oil 2 lbs. shrimp, peeled and deveined, tails on 4 cloves garlic, minced 2 large zucchini, diced 2 large organic ears of corn, kernels removed ¾ cup red grape tomatoes, sliced in half lengthwise ¾ cup yellow grape tomatoes, sliced in half lengthwise Salt and freshly ground black pepper 12 to 18 fresh basil leaves, cut into pieces Parmesan shavings 1 lemon, juiced Brown rice 1. Melt the butter in a large skillet over a medium-high heat. Add the shrimp and garlic, then sauté until the shrimp are opaque, about 3 min. Remove the shrimp to a plate. 2. Increase the heat, then throw in the zucchini. Stir it around for about 8 min, then add the corn to the zucchini and continue to stir until slightly soft. Throw in the 21
grape tomatoes, stir them around for a min, then sprinkle on some salt and pepper to taste. 3. Then throw the shrimp back in. Stir everything around for about 45 seconds, or until it's all combined and hot. Then pour it onto a big platter. 4. Sprinkle on the fresh basil and some parmesan shavings then squeeze the lemon all over the top. This adds a wonderful, indescribable freshness. 5. You can serve this with rice, or it's just perfect on its own. 22
MEAL PLAN DAY 4 BREAKFAST 1 SCRAMBLED EGG WITH LEFTOVER SWEET POTATOE HASH (FROM DAY 3) SNACK 1 GLUTEN FREE SWEET POTATO MUFFIN LUNCH LEFTOVER SHRIMP AND VEGETABLE STIR FRY (FROM DAY 3) SNACK HOMEADE GUACAMOLE WITH BROWN RICE CHIPS (6-8) DINNER TACO SALAD WITH AVOCADO DRESSING 23
GLUTEN FREE SWEET POTATO MUFFINS 2 cups packed organic baked sweet potatoes (approx. 2 large) 3 eggs lightly beaten ½ cup unsweetened almond milk ½ cup unsweetened coconut milk 2 tbs. cold pressed coconut oil ¾ cup grade B pure maple syrup 1 cup almond flour ¼ cup coconut flour 1 tbs. baking powder ¾ tsp. Celtic sea salt 1 ½ tbs. ground cinnamon 1 ½ tsp. ground ginger ¼ tsp. nutmeg 3 tbs. melted raw butter 1 tbs. of pure vanilla powder 1. Preheat oven to 400 F. 2. Scrape the baked and cooled sweet potatoes into the food processor. 3. Add eggs, almond milk, coconut milk, coconut oil, maple syrup, butter and blend. 4. Next add all the dry ingredients and combine in food processor. 5. Pour batter into muffin cups in pan ¾ filled. 6. Place in the center rack in the oven and cook for 35 min. and cool. 7. I usually make 2 batches of these and freeze one and a half. 24
HOMEMADE GUACAMOLE 3 ripe avocados 1 freshly squeezed lime juice ½ tsp. sea salt ½ tsp. ground cumin 1 small tomato, diced ½ cup medium onion, minced 4 tbs. fresh cilantro, chopped 1 clove garlic, minced ½ fresh jalapeño, finely minced (optional) 1. Cut avocados lengthen wise, separate, and remove the seed. 2. Spoon the meat out of avocados and place in blender. 3. Add the lime juice, sea salt and cumin. Blend until smooth. 4. Fold in the onions, jalapeño (optional), tomatoes and cilantro. 5. Let sit in room temperature for 1 hour and then serve. 25
TACO SALAD WITH AVOCADO DRESSING 2-3 cups shredded romaine lettuce ¼ cup red onion, diced 3 tbs. sliced black olives 3 green onions, chopped 8 oz. ground beef Salad dressing: ½ avocado, pit removed 2 tbs. olive oil 1 tbs. lime juice 1 clove garlic, minced 1 tsp. chili powder ½ tsp. ground cumin ¼ tsp. garlic powder ⅛ tsp. dried oregano ⅛ tsp. paprika Salt and pepper, to taste 1 tsp. fresh cilantro, chopped 1 tbs. water Pinch of salt 1. For dressing, blend the ingredients with a blender and process until smooth. Add more water if necessary to reach desired consistency, and taste for seasoning. Set aside. 2. Cook ground beef with seasonings over medium heat. Assemble salad by combining all of the salad ingredients in a large bowl. Toss well to combine. Top with dressing to serve. 26
MEAL PLAN DAY 5 BREAKFAST SPRINLKLE PUMPKIN SPICE GRANOLA ON ½ CUP RAW YOGURT SNACK FRESH FRUIT STRAWBERRIES AND BLUEBERRIES LUNCH LEFTOVER TACO SALAD WITH AVOCADO DRESSING (FROM DAY 4) SNACK 1 LEFTOVER GLUTEN FREE SWEET POTATO MUFFIN (FROM DAY 4) DINNER SALMON MADE EASY WITH SAUTÉED KALE 27
PUMPKIN SPICE GRANOLA ⅔ cup honey 3 tbs. extra virgin coconut oil 1 tsp. vanilla extract ¼ tsp. sea salt 1 cup organic pumpkin puree (canned works great) ½ tsp. ground ginger 1 ½ tsp. ground cinnamon 2 cups raw pumpkin seeds 1 ½ cups unsweetened shredded coconut ½ cup whole brown flax seeds 1 cup golden berries, roughly chopped ½ cup dark chocolate chips ½ cup walnuts chopped or almonds 1. Preheat oven to 300 F. and line a 9x13 metal cake pan with parchment paper. 2. In a small saucepan, whisk together and bring to a slight boil the honey, coconut oil, and vanilla. Remove from heat. Whisk in the pumpkin, ginger, and cinnamon. 3. In a large mixing bowl, stir the pumpkin seeds, nuts, shredded coconut, flax seeds, and chopped golden berries together. 4. Pour the liquid honey mixture over the dry ingredients and stir together. Pour the mixture into the parchment paper-lined metal pan and press down until you have an even thickness. 28
5. Bake at 300 F for 25 min. Remove from oven, let it cool completely on the counter, and then transfer to the refrigerator for one hour or overnight before moving onto the next step. Bars: Cut into the bar or square shape you like and store in the refrigerator. Granola Cereal: Using a fork or spoon, break up the granola mixture into small bitesized pieces. Store in a refrigerated jar and enjoy over almond milk. Dark chocolate dipped balls: Grease your hands with coconut oil. Using the cooled and set granola, roll 1 tbs. of the mixture in your hands to form a ball. Dip the balls in melted dark chocolate chips. Place on parchment paper and then the refrigerator to firm and store. 29
SALMON MADE EASY 2 lbs. Alaskan wild caught salmon 2 tbs. extra virgin olive oil 1 tbs. paprika 1 tbs. old bay seasoning Freshly ground pepper and sea salt 1. Preheat oven to 400 F. 2. Rinse and pat dry salmon. 3. Place salmon on a baking sheet and brush extra virgin olive oil on both sides. 4. Place skin side down and sprinkle paprika and old bay seasoning on top. 5. Add black pepper and sea salt to taste. 6. Bake for 12 min. and remove from oven and wrap in foil. 7. Let sit for 5 to 10 min. which allows the salmon to continue to cook while resting. 30
SAUTÉED KALE 1 ½ lbs. young kale, stems and leaves coarsely chopped 3 tbs. olive oil 2 cloves garlic, finely sliced ½ cup vegetable stock or water Salt and pepper 2 tbs. red wine vinegar 1. Heat olive oil in a large saucepan over medium-high heat. Add the garlic and cook until soft, but not colored. 2. Raise heat to high, add the stock and kale and toss to combine. Cover and cook for 5 min. 3. Remove cover and continue to cook, stirring until all the liquid has evaporated. 4. Season with salt and pepper to taste and add vinegar. 31
MEAL PLAN DAY 6 BREAKFAST COCONUT GREEN SMOOTHIE SNACK DEVILED EGG LUNCH LEFTOVER SALMON MADE EASY WITH AVOCADO DRESSING (FROM DAY 5) SNACK HOMADE HUMMUS WITH CELERY DINNER TOM KHA GAI SOUP WITH ASAIN RAW SALAD WITH RED PEPPER DRESSING 32
COCONUT GREEN SMOOTHIE ½ cup coconut milk ½ cup plain raw yogurt 1 cup spinach 1 large banana, peeled 1 large green apple, cored, peeled and chopped 2 tbs. shaved coconut 1 scoop grass fed vanilla whey protein 1 cup ice 1. Put the coconut milk, yogurt, spinach, banana, apple, coconut, and ice in a blender. Blend until smooth. Serve immediately. 33
DEVILED EGGS 6 hardboiled eggs ¼ cup mayonnaise Sir Kensington s 1 dash garlic powder 1 tbs. ground mustard 1 tbs. horseradish Sea salt and pepper (to taste) Paprika to garnish NOTE: to make hardboiled eggs, place the desired amount of eggs in a saucepan and cover with cold water until water is about 1-in above the eggs. Place on a burner on high-heat. Once water begins to boil, set timer for 3 min. Remove from heat after 3 min. of boiling. Put on the saucepan lid and let sit for 6 min. covered, once complete, run under cold water for about one min. to cool the eggs down, stopping them from over cooking, Refrigerate for at least one hour for easier peeling. 2. Peel the hardboiled eggs, cut each egg in half length-wise. Remove the egg yolks from the whites 3. In a bowl, smash the egg yolks with a fork. 4. Add all remaining ingredients except egg whites and paprika. Mix until smooth, preferably with a hand mixer. 5. Fill egg halves with mixture by either spooning it in or piping in. 6. Sprinkle tops with paprika. 34
TOM KHA GAI SOUP 1 quart chicken broth stock 1 ½ cup coconut milk ¼ tsp. dried chili flakes 1 tsp. freshly grated ginger 1 lemon, juiced Sea salt (to taste) 1-2 cup pulled or cubed cooked chicken 1-2 green onions, chopped chopped cilantro 1. Bring the stock to a boil, skim any foam that rises to the top and add coconut milk, lemon juice, chili flakes, ginger, and optional chicken. 2. Simmer for about 15 min. 3. Season to taste with salt. 4. Ladle into soup bowls or mugs and garnish with cilantro and green onions. 35
ASIAN RAW SALAD WITH RED PEPPER DRESSING Dressing ingredients: ½ cup extra virgin olive oil 1 red pepper, seeded and chopped into big pieces 1 lime, juiced 2 tbs. raw honey ¾ piece of ginger 2 tbs. apple cider vinegar 1 clove garlic Optional: ¼ tsp. toasted sesame oil, which isn t raw, but tastes good! Salad ingredients: 5 big stalks of kale Sea salt Raw red pepper and ginger salad Dressing (see recipe above) ½ avocado, cubed 4 tbs. purple cabbage, chopped 1 tbs. cilantro, roughly chopped 1 tbs. red onion, thinly sliced 1 tsp. sesame seeds 36
1 carrot, peeled and sliced into strips with a vegetable peeler 1. Blend all dressing ingredients thoroughly in a food processor or blender. 2. Pull the kale leaves off from the tough stem, and break into small, bite sized pieces. Sprinkle with sea salt and massage the leaves for a couple of min, meaning that you should scrunch handfuls of kale in your hands, release, and repeat. The kale will become darker in color and more fragrant. This step improves the taste of raw kale. 3. Throw the kale into a bowl, drizzle in the salad dressing (don t skimp), and toss thoroughly. 4. Add the avocado, carrots, cabbage and red onion. 5. Top with cilantro and a big sprinkle of sesame seeds. 37
MEAL PLAN DAY 7 BREAKFAST AVOCADO BACON AND EGGS SNACK 1 ALMOND COCONUT BAR LUNCH LEFTOVER TOM KHA GAI SOUP WITH ASAIN RAW SALAD WITH RED PEPPER DRESSING (DAY 6) SNACK LEFTOVER DEVILED EGG (FROM DAY 6) DINNER SAGE-MARINATED BEEF TENDERLOIN WITH MUSHROOMS WITH HERBED SPAGHETTI SQUASH 38
AVOCADO BACON AND EGGS 1 medium avocado 2 eggs 1 piece of cooked pastured bacon, crumbled 1 tbs. of raw cheese pinch of sea salt 1. Preheat oven to 425. 2. Begin by cutting the avocado in half and removing the pit. 3. With a spoon, scoop out some of the avocado so it's a tad bigger than your egg and yolk. Place in a muffin pan to keep the avocado stable while cooking 4. Crack your egg and add it to the inside of your avocado. Sprinkle a little cheese on top with a pinch of salt. Top with cooked pastured bacon. 5. Cook for 14-16 min. Serve warm. 39
ALMOND COCONUT BARS 1 ½ cup shredded unsweetened coconut 2 cups soaked organic almonds ½ cup organic almond butter ⅔ extra virgin olive oil ⅔ cup cold pressed organic coconut oil 2 tbs. raw butter 1 tbs. coconut flour ½ tsp. sea salt 1 ½ tbs. blackstrap molasses 1 ½ tbs. vanilla extract 3 ½ oz. 70% dark chocolate 1. Melt coconut oil and raw butter in a small saucepan on very low heat. 2. Line a 9x9 baking pan with wax paper 3. Pulse almonds in food processor until it resembles coarse sand 4. Add the rest of the ingredients ~ except the chocolate~ to the food processor and pulse until it forms a textured paste (leave a lot of texture) and then stir by hand. 5. Pour into baking sheet and smooth corners. Place in the refrigerator for an hour to set. Melt chocolate in double boiler drizzle over the coconut base and spread with spatula until evenly coated. 6. Place bars back in refrigerator until chocolate is solid and cut into bars freeze or keep in refrigerator. 40
SAGE-MARINATED BEEF TENDERLOIN WITH MUSHROOMS 2-4 even-sized beef tenderloin steaks 2 ½ tbs. fresh sage, chopped 2 garlic cloves, minced 1 tbs. balsamic vinegar 3 tbs. raw butter 1 ½ tbs. olive oil 1 ½ tbs. red wine Salt and pepper to taste ½ lb. of cremini mushrooms, sliced If your steak has been cold, allow it to reach room temperature for even cooking. 1. Prepare the marinade by combining the sage, garlic, balsamic, olive oil and red wine. 2. Place the steaks in the marinade and season with salt and pepper. 3. Allow the steaks to marinate for 30 min, turning to coat several times. 41
4. Heat a skillet to medium and add olive oil and butter and a little more red wine. 5. Add the steaks and remaining marinade. Cook for 4-5 min. per side, depending on the thickness of your steaks. 6. When the cooking is halfway through, add your mushrooms. 42
HERBED SPAGHETTI SQUASH 1 medium spaghetti squash (about 5-6 cups cooked) 1 ½ tbs. olive oil 2 cloves garlic, minced 3 tbs. pine nuts, toasted 3 tbs. chopped fresh herbs (parsley, basil, substitute with 1 tbs. dried herbs of choice) Sea salt and black pepper to taste Freshly grated parmesan cheese, optional 1. Preheat oven to 350. Line a baking sheet with parchment paper and set aside. 2. Cut squash in half lengthwise and scoop out and discard seeds and stringy insides using a large spoon. 3. Place squash cut-side down on baking sheet. 4. Bake 30-40 min. or until tender when poked with a fork. Remove from oven and allow to cool enough to safely handle. 5. Use a fork to scrape from top to bottom to remove the strands of squash. Place squash in a bowl and set aside. 6. In a small saucepan or skillet over super low heat olive oil. Add garlic and cook 30-60 seconds being careful not to let it burn. 43
7. Toss squash with olive oil, garlic, herbs and pine nuts. Taste and season with salt and pepper. Top with grated parmesan cheese, if using. 44
MEAL PLAN DAY 8 BREAKFAST 2 FRIED EGGS WITH BREAKFAST POTATOES SNACK 1 APPLE COOKIE LUNCH LEFTOVER SAGE-MARINATED BEEF TENDERLOIN WITH MUSHROOMS WITH HERBED SPAGHETTI SQUASH (FROM DAY 7) SNACK HUMMUS & CARROTS DINNER CROCK POT SHRIMP CREOLE 45
BREAKFAST POTATOES ½ bag red potatoes, cut into squares 4 cloves garlic, minced 1 whole onion, peeled and chopped 2 whole green bell pepper, seeded and chopped 2 tbs. olive oil 4-5 tbs. raw butter, melted 1 tsp. sea salt ½ tsp. Cayenne pepper (optional) Freshly ground black pepper 8. Preheat the oven to 425 F. 9. In a large bowl, toss together the potatoes, garlic, onion, green bell pepper, olive oil, raw butter, cayenne pepper, sea salt and pepper. 10. Pour potatoes onto two rimmed baking sheets. Bake for 30 min, shaking the pan twice. 11. Raise the heat to 500 F and bake until crisp and brown, 15 to 20 min, tossing twice. 12. Check potatoes until soft and crispy 13. For a quicker version leave out onions and green peppers 46
APPLE COOKIE 1 apple 2 tbs. organic tree nut peanut butter 5 pecans chopped Coconut shreds 75% dark chocolate chips 1. Slice apple into thin rings and remove core. 2. Spread peanut butter over one side of ring. 3. Top with pecans, coconut shreds, and chocolate chips. 47
CROCK POT SHRIMP CREOLE 2 tbs. olive oil ½ cup diced green bell peppers ½ cup diced onions ½ cup diced celery 1 tsp. chili powder 1 (14-oz.) jar tomatoes 1 (8-oz.) jar tomato sauce 1 tbs. hot sauce 1 tbs. Worcestershire sauce 2 tsp. raw honey Sea salt and pepper 1 ½ lbs. peeled and deveined shrimp Green onions, for garnish 1. Preheat crock pot on high. 2. In fry pan, low heat olive oil. Add peppers, onions and celery. Cook until softened. Add chili powder and sauté until caramelized. 3. Remove from heat and pour into crock pot. Add tomatoes, tomato sauce, hot sauce, Worcestershire, raw honey, sea salt and pepper. 4. Cook for 3 h. Add shrimp and cook for about 3 min. Serve over rice. Top with chopped green onions. 48
MEAL PLAN DAY 9 BREAKFAST 2 SCRAMBLED EGGS WITH LEFTOVER BREAKFAST POTATOES (FROM DAY 8) SNACK LEFTOVER ALMOND COCONUT BAR (1) (FROM DAY 7) LUNCH LEFTOVER CROCK POT SHRIMP CREOLE (FROM DAY 8) SNACK BROCCOLI BITES (4) DINNER TURKEY STUFFED BELL PEPPERS 49
BROCCOLI BITES 1 ½ lb. broccoli, finely divided into small pieces 2 cups grass fed cheddar cheese, shredded ½ cup grass fed parmesan cheese 6 eggs, pastured ½ cup almond flour 2 ½ tsp. oregano Salt & pepper to taste 1. Preheat oven to 375 F. 2. Mix all ingredients together in a bowl. 3. Use your hands to roll the mixture into 1, bite-sized balls. 4. Place balls on lightly greased parchment paper. 5. Bake for 25-30 min, or until brown. 50
TURKEY STUFFED BELL PEPPERS 4 large red bell peppers, halved and seeded 1 tbs. olive oil 1 lb. ground turkey breast 1 cup cooked quinoa ½ cup corn-fresh or frozen ½ cup black beans, rinsed and drained 1 small jar salsa ½ tsp. garlic powder ½ tsp. onion powder 2 tbs. organic taco seasoning salt and pepper to taste green onion Sprinkle parmesan cheese (optional) 1. Preheat the oven to 375 F. Line a baking dish or casserole pan with parchment paper. 2. In a skillet over medium heat, add the olive oil and the turkey. Cook until no longer pink. 3. Mix the browned turkey, quinoa, corn, black beans, salsa and seasonings in a bowl 4. Arrange the peppers on the baking pan and stuff each pepper half with the turkey mixture. Bake for 25 min, or until peppers are softened. Serve topped with sliced green onion. 51
MEAL PLAN DAY 10 BREAKFAST BREAKFAST BOOST SMOOTHIE SNACK SEA SALT AND VINEGAR SWEET POTATO CHIPS (6-8) LUNCH LEFTOVER TURKEY STUFFED BELL PEPPERS (FROM DAY 9) SNACK LEFTOVER BROCCOLI BITES (FROM DAY 9) DINNER CHICKEN SOUP WITH YELLOW LENTILS 52
BREAKFAST BOOST SMOOTHIE ½ avocado ½ banana ½ cup blueberries 6 walnuts ½ cup ice 1 tbs. organic chia seeds 1 tbs. organic cold pressed coconut oil 1 scoop vanilla whey protein powder 1. Add all ingredients to blender and blend until smooth texture is reached. 53
SEA SALT AND VINEGAR SWEET POTATO CHIPS 3 medium-large sweet potatoes ⅓ cup malt vinegar 3 tsp. coarse sea salt (or 2 tsp. fine grain sea salt) 1. Preheat oven to 375 F. Scrub sweet potatoes and pat dry. Line a large baking sheet with nonstick foil and spray generously with organic coconut oil. 2. Thinly slice sweet potatoes into round discs. You can use a mandolin slicer if you have one, you can use a really sharp knife and that will work!! 3. Place all of the potato discs in a large plastic zip lock bag. Add malt vinegar, seal, and shake to coat the potatoes. Allow to rest at room temperature 10-15 min. 4. Drain the bag and place all of the potato discs in a single layer on prepared baking sheet. Sprinkle with half of the sea salt and spray generously with coconut oil. Bake 15-20 min. Use a thin spatula to flip the potato discs over. Sprinkle with remaining sea salt. Bake another 15-20 min. until chips are crispy. Remove and allow to cool completely. Store in airtight container at room temperature. Enjoy! 54
CHICKEN SOUP WITH YELLOW LENTILS 1 whole organic pasture-raised chicken, cut up (marinate overnight in lemon juice if you have time) 2 tbs. coconut oil 1 medium onion, chopped 1 jar crushed tomatoes (or substitute fresh) 3 tbs. apple cider vinegar 1 tbs. balsamic vinegar ½ cup yellow lentils, soaked overnight 4 cups chicken stock or bone broth ½ head medium cabbage, chopped OR ½ lb. spinach 4 cloves garlic, minced 1. Heat a large pot over medium heat and add coconut oil. Place chicken in pot and brown each side for 5 min. Remove and set aside. 2. Place onions in the pot and sauté for 4-5 min. Add the tomatoes and sauté for another 5-10 min. Add both vinegars, lentils, stock, and chicken. Simmer for 1 hour on low heat. 3. Remove chicken and take off skin and bones. Then return the chicken to the pot. Add the cabbage and cook for 15 min. Add the garlic and spinach (if using). Cook for another 10 min. 4. Serve with parmesan cheese sprinkled on top. 55
MEAL PLAN DAY 11 BREAKFAST 1 EGG WITH QUINOA PANCAKES SNACK LEFTOVER ALMOND COCONUT BAR (FROM DAY 7) LUNCH LEFTOVER CHICKEN SOUP WITH YELLOW LENTILS (FROM DAY 10) SNACK LEFTOVER SEA SALT AND VINEGAR SWEET POTATO CHIPS (6-8) (FROM DAY 10) DINNER CRAB CAKES WITH MANGO WALNUT SPINACH SALAD 56
QUINOA PANCAKES ¾ cup cooked quinoa ¼ tsp. baking powder ½ tsp. cinnamon Pinch of sea salt 1 packet stevia or liquid stevia to taste ½ tsp. vanilla 2 pastured eggs melted raw butter to taste over top 1. Heat a large skillet (or griddle), sprayed or coated with coconut oil, over medium heat. 2. In a medium bowl, combine all ingredients. 3. Pour batter onto skillet (or griddle), making 4 pancakes. 4. Allow pancakes to cook slowly over medium heat for about 3-5 min. on the first side, until pancakes are set. Flip and cook for another 1-2 min. 5. Serve with grade b maple syrup, honey, nut butter and/or fresh fruit. 57
CRAB CAKES 1 ½ lbs. of lump back crab 1 ½ tbs. Dijon mustard 3 to 4 tbs. of gluten free panko flakes 4 tbs. chopped fresh parsley 4 tbs. scallions finely chopped Zest of 1 lemon 2 ½ tsp. salt free Cajun seasoning 1 ½ tsp. paprika ⅛ tsp. sea salt 1 large egg 2 egg whites Fresh ground black pepper 2 ½ tsp. olive oil Lemon wedges 1. Patty 1 thick and pan sauté in butter 6 min. on each side and squeeze lemon over each patty before served. 58
MANGO WALNUT SPINACH SALAD ½ lb. baby spinach 2 cups baby kale and /or mixed greens 1 lb. mixed spring salad mix 1 small red onion, sliced thin 1 mango, pieces diced 1 cup fresh blackberries ½ cup rough chopped walnuts, toasted 2 tbs. fresh squeezed orange juice 1 tbs. fresh squeezed lime juice 2 tbs. apple cider vinegar 2 cloves garlic, minced 2 tbs. extra virgin olive oil 1 tbs. raw honey (lightly heated) 1 tsp. sea salt 2 tbs. chopped fresh parsley 1. Toast walnuts in a small skillet over medium/high heat for 3-4 min. until lightly browned. Place cooled walnuts and first 7 ingredients listed in salad bowl. 2. Add the last 8 ingredients listed (including mango) except chopped parsley to blender and blend until well mixed. 3. Pour dressing into a bowl and add parsley. Drizzle dressing over salad and serve 59
MEAL PLAN DAY 12 BREAKFAST COCONUT CHIA PUDDING MASON JAR SNACK FRESH FRUIT BLACKBERREIES AND RASPBERRIES LUNCH AVOCADO CHICKPEA SALAD SANDWICH WITH LEFTOVER MANGO WALNUT SPINACH SALAD (FROM DAY 11) SNACK SOAKED ORGANIC MIXED NUTS DINNER MEDITERRANEAN CHICKEN KEBABS WITH QUINOA TABOULI SALAD 60
COCONUT CHIA PUDDING MASON JARS 1 can (13 oz.) organic coconut milk ¼ cup maple syrup, grade B 1 tsp. pure vanilla extract 1 ½ tsp. ground cinnamon Pinch of sea salt ½ cup water 4 tbs. chia seeds (6 tbs. for really thick pudding) 1 cup chopped oranges, OR fruit of your choice ½ scoop of vanilla grass-fed whey protein 1. Mix together the coconut milk, maple syrup, vanilla, cinnamon, and water until fully combined, I used a blender for mine. 2. Place 2 tbs. of chia seeds in each of the 2 jars. 3. Pour the coconut mixture evenly into each jar. Stir to fully mix in the chia seeds and secure the lids on the jars. 4. Refrigerate overnight before serving. 5. Serve with your choice of chopped fruit. 61
AVOCADO AND CHICKPEA SALAD SANDWICH 1 (15 oz.) can chickpeas (garbanzo beans), drained and rinsed (organic and BPA free is best) ½ cucumber, peeled and finely chopped 2 tbs. minced cilantro 2 tbs. chopped green onion ¾ lime juice (fresh pressed) 1 tbs. extra virgin olive oil 1 small avocado, pitted and diced salt and pepper to taste 2 tsp. raw honey sea salt and pepper I piece gluten free Bread of your choice Fresh spinach leaves or other sandwich toppings: lettuce, tomato slices, sprouts, etc. 1. Place chickpeas in food processor and pulse for about 10 seconds, until mashed. 2. Transfer mashed chickpeas to a medium bowl and stir in all other ingredients. Carefully stir in avocado last. 3. Spoon the chickpea salad onto gluten free sandwich bread, buns, wraps or use it as a dip for veggies and crackers. Enjoy! 62
MEDITERRANEAN CHICKEN KEBABS 1 cup plain raw yogurt 2 tbs. olive oil 2 tsp. paprika ½ tsp. cumin ⅛ tsp. cinnamon 1 tsp. crushed red pepper flakes (reduce to ½ tsp. if you don't like heat) Zest from one lemon 2 tbs. freshly squeezed lemon juice, from one lemon 1 ¾ tsp. sea salt ½ tsp. freshly ground black pepper 5 garlic cloves, minced 2 ½ lbs. boneless skinless chicken thighs (or 2 lbs. boneless skinless chicken breasts) 1 large red onion, cut into wedges raw butter or coconut oil, for greasing the grill 1. In a medium bowl, combine the yogurt, olive oil, paprika, cumin, cinnamon, red pepper flakes, lemon zest, lemon juice, salt, pepper and garlic. 2. Thread the chicken onto metal skewers, folding if the pieces are long and thin, alternating occasionally with the red onions. Be sure not to cram the skewers. 63
3. Place the kebabs on a baking sheet lined with aluminum foil. Spoon or brush the marinade all over the meat, coating well. ** Cover and refrigerate at least eight hour or overnight. (or marinate as long as you have time for) 4. Preheat the grill to medium-high heat. To grease the grill, lightly dip a wad of paper towels in raw butter or coconut oil and, using tongs, carefully rub over the grates several times until glossy and coated. Grill the chicken kebabs until golden brown and cooked through, turning skewers occasionally, 10 to 15 min. Transfer the skewers to a platter and serve. 64
QUINOA TABOULI SALAD 1 ½ cups cooked quinoa 2 ripe tomatoes, diced small ½ red onion, finely diced 1 cucumber, peeled and diced 1 sweet pepper, any color, diced 2 cups (packed) finely chopped flat leaf parsley ¼ cup finely chopped mint 1 large lemon or 2 small lemons, juiced ¾ cups extra virgin olive oil Sea salt to taste 1. Pile the quinoa in a large bowl and allow to cool almost to room temperature. If you put the fresh veggies into hot quinoa they will partially cook and you will lose some of the crunch that makes this salad memorable. 2. Add all the chopped vegetables and herbs and toss to mix. 3. Mix the lemon juice and olive oil in a cup then sprinkle the mixture over the salad. 4. Toss to coat all of the vegetables and the quinoa. Add sea salt to taste. 65
MEAL PLAN DAY 13 BREAKFAST VEGGIE OMELET (FROM DAY 1) SNACK LEFTOVER AVOCADO CHICKPEA SALAD (2-3 TBS.) WITH CUCUMBER SLICES (FROM DAY 12) LUNCH LEFTOVER MEDITERRANEAN CHICKEN KEBABS WITH QUINOA TABOULI SALAD (FROM DAY 12) SNACK ANTIOXIDANT TRAIL MIX (¼ CUP) (FROM DAY 3) DINNER TURKEY RAGU WITH SPAGHETTI SQUASH 66
TURKEY RAGU WITH SPAGHETTI SQUASH 2 spaghetti squash 4 Roma tomatoes 2 roasted red peppers ¼ cup fresh basil, chopped 1 tbs. fresh thyme, chopped ¼ cup olive oil 1 onion, finely chopped 3 cloves garlic, minced 1 lb. ground turkey breast 1. Preheat the oven to 400 F. 2. Cut the spaghetti squash in half and scoop out the seeds and pulp. Drizzle with olive oil and season with salt and pepper. 3. Place each half skin side up on a baking sheet and baking 20-30 min, until soft. 4. Cut the tomatoes in halves or fourths and put them in the food processor with the roasted red pepper, basil and thyme. 5. Blend until the sauce is a texture you desire (chunky or smooth). 67
6. In a deep saucepan over medium-high heat, heat 1 tbs. of olive oil and sauté the onion for 1-2 min. 7. Add the garlic, ground turkey, salt and pepper. Cook until lightly browned. Add the sauce. 8. Bring to a boil and then simmer until desired consistency is reached. 9. While the sauce simmers, use a fork to scrape out the noodle-like insides of the squash. 10. Serve the noodles topped with the Ragu sauce. You may use the squash skin as a bowl. 68
MEAL PLAN DAY 14 BREAKFAST LEFTOVER COCONUT CHIA SEED PUDDING (FROM DAY 12) SNACK ANTIOXIDANT TRAIL MIX (FROM DAY 3) LUNCH LEFTOVER TURKEY RAGU WITH SPAGHETTI SQUASH (FROM DAY 13) SNACK 1 CHOCOLATE BLACK BEAN BROWNIE DINNER SWEET POTATO SALMON CAKES WITH CREAMY DILL SPITACHA SAUCE 69
CHOCOLATE BLACK BEAN BROWNIE CAKES 1 ½ cups of cooked and cooled black beans 5 eggs (Organic pastured) 2 tsp. of vanilla extract ½ tsp. sea salt 6 tbs. of organic cacao powder 1 tsp. baking powder ½ tsp. baking soda Blend all the ingredients in blender or food processor then add the following ingredients: ½ cup raw honey 7 tbs. of butter just barely melted 1 dropper full of liquid stevia 1. Preheat oven to 350 F. 2. Pour into a raw buttered Pan (I used a pan with a square form so it was uniform but you can make it like a cake). 3. Bake for about 35 min, stick a toothpick in to check if done (I like mine slightly undercooked). I spread goat cheese on top and the next time I used fresh strawberries & raspberries on the top. 70
SWEET POTATO SALMON CAKES WITH CREAMY DILL SRIRACHA SAUCE For the sweet potato salmon cakes: 12 oz. fresh wild-caught salmon (about 2 fillets), cooked* 1 small sweet potato, cooked and peeled (about ½ cup)** 1 tbs. seafood seasoning (I used Old Bay seasoning). For the creamy dill sriracha sauce: ⅓ cup raw yogurt 3 tbs. homemade mayo 1 clove garlic, finely minced 3-4 tbs. chopped fresh dill or 3 tsp. dried dill weed 2 eggs lightly beaten ⅓ cup finely sliced green onions ½ tsp. raw honey Salt and pepper, to taste 1-2 tsp. sriracha sauce or more to taste 71
1 tbs. chopped fresh dill or more to taste For the balsamic maple brussels sprouts: 1 lb. brussels sprouts, halved ¼ tsp. pepper 1.5 tbs. extra virgin olive oil, 1 tbs. balsamic vinegar divided 1 tsp. maple syrup ½ tsp. sea salt Instructions: 1. For the sweet potato salmon cakes: Heat 1 tbs. olive oil in a large skillet over medium-high heat. 2. Combine all ingredients in a medium mixing bowl. 3. Using ⅓ cup measuring cup, scoop batter and shape into 7 cakes. It is easier to work with batter if your hands are slightly damp. 4. Sauté cakes 3-5 min. on each side. I had to do this in two batches and added another tbs. olive oil for my 2nd batch. 5. Once lightly browned on both sides, remove from skillet and onto paper towel lined plate. 6. For the creamy dill sriracha sauce: Simply combine all ingredients in a small bowl. Enjoy! 7. For the balsamic maple Brussels sprouts: Preheat oven to 425 F. Line baking sheet with foil and spray with nonstick cooking spray or line baking sheet with Silpat mat. 8. Toss Brussels in 1 tbs. olive oil, salt and pepper. Spread evenly on baking sheet and bake for 25 mins. 9. Remove from oven and toss in ½ tbs. olive oil, balsamic vinegar and maple syrup. Serve immediately. NOTE: Alternatively, use two (5 oz.) cans salmon or tuna. I pan-seared my salmon according to the method, detailed in this recipe. It makes for such wonderful salmon. I did not use the seasoning recipe in the recipe, but only seasoned with garlic powder, salt and pepper. NOTE: Roast sweet potato at 400 F. for about 45-60 mins and until soft. 72
MEAL PLAN DAY 15 BREAKFAST 1-2 EGGS WITH 1 GRAINLESS BLUEBERRY ALMOND CRUMB MUFFIN SNACK CELERY & 1 TBS. ALMOND BUTTER LUNCH MASON JAR TEX MEX CHICKEN QUINOA WITH CILANTRO LIME DRESSING SNACK FRESH FRUIT OF CHOICE DINNER GROUND CHICKEN SAUTÉE 73
GRAINLESS BLUEBERRY ALMOND CRUMB MUFFINS 1 ½ cups almond flour (divided) 1 cup coconut flour 6 eggs, pastured ¾ cup raw honey 10 drops liquid stevia 1 tsp. fresh lemon juice ½ tsp. Celtic or Himalayan sea salt 1 ½ cups blueberries 2 tbs. raw butter coconut oil or butter (to grease muffin pan) 1 tsp. baking soda 1. Preheat oven to 350 F. Grease large 6-8 muffin cups with coconut oil or raw butter. 2. Set aside 2 tbs. of almond flour. In a mixing bowl or food processor combine remaining 2 cups almond flour, coconut flour, and salt. 3. In a separate bowl whisk together eggs, honey and vanilla, then add to dry ingredients and blend thoroughly. Gently fold in blueberries. 4. Pour batter into 6-8 large cups. Pat tops down into rounded heaps and use a brush to dab with butter. Sprinkle with remaining almond flour for a pretty finish. Bake for 30-40 min. The top should be springy yet firm when they re ready. 74
MASON JAR TEX MEX CHICKEN QUINOA WITH CILANTRO LIME DRESSING For the Dressing ½ cup raw yogurt 2 tbs. rice vinegar ½ cup cilantro Juice from 1 lime salt and pepper to taste 2 tbs. olive oil 1 tsp. minced garlic or 1 garlic clove ½ tsp. cumin For the salad 2 cups cooked quinoa 1 cup black beans 1 cup corn 4 big handfuls of spinach 1 cup sliced tomatoes 2 avocados, sliced grilled or baked chicken 75
For the dressing 1. Place all ingredients in a small food processor. Process until smooth. For the salad 1. Layer your Mason jar with about 3 tbs. of dressing from above, then chicken,a handful of spinach, ¼ cup of tomatoes, ½ cup quinoa, ¼ cup black beans, ¼ cup corn, and ½ avocado, sliced 76
GROUND CHICKEN SAUTÉE 1 lb. pastured ground chicken breast 1 lb. pastured ground chicken thigh 2 large carrots 4 celery ribs 1 sweet yellow onion 1 tsp. of poultry seasoning (contains thyme, sage, marjoram, rosemary, and nutmeg) ½ tsp. of sea salt ½ tsp. of ground black pepper 5 tbs. of organic tomato paste 1 cup organic frozen peas 1 cup chicken or vegetable broth 5 cups of kale 5 tbs. Ume Plum vinegar 1 avocado 1. Dice carrots, celery, and onion, and place in a large pot or pan over medium heat with just enough olive oil to prevent burning. Add poultry seasoning, salt and pepper while sautéing. Sauté until vegetables are soft (about 10 min). Remove vegetables from the pan and set aside. 2. Heat up just enough (Low heat) olive oil in the pan to prevent burning, and add the ground turkey breaking it up with a fork until it is fine. Cook turkey until it is no longer pink. Add small amounts of vegetable broth as needed in order to prevent the turkey from burning. Be careful not to add too much liquid. 3. Add tomato paste, the cooked vegetables, and frozen peas to the pan and mix together until blended and warm throughout. 4. In a medium bowl rip apart 5 cups of kale and throw away ribs and stems, mash up whole avocado and mix in to the bowl with the kale. 5. Then chicken sauté on top and add 5 tbs. of Ume Plum vinegar. 77
MEAL PLAN DAY 16 BREAKFAST STRAWBERRY LEMON SMOOTHIE (FROM DAY 3) SNACK LEFTOVER 1 CHOCOLATE BLACK BEAN BROWNIE (FROM DAY 14) LUNCH LEFTOVER GROUND CHICKEN SAUTÉE (FROM DAY 15) SNACK 1 DEVILED EGG (FROM DAY 6) DINNER LEMON BASIL SALMON WITH BROWN RICE NOODLES 78
LEMON BASIL SALMON WITH BROWN RICE NOODLES ½ lb. brown rice pasta (optional) 1 clove garlic, minced 2 tbs. extra virgin olive oil ½ tsp. sea salt, plus more to taste ½ tsp. freshly ground black pepper plus more to taste 1 tbs. olive oil 4 (4 oz.) pieces wild caught salmon ¼ cup chopped fresh basil leaves 3 tbs. capers 1 lemon, zested 2 tbs. lemon juice 2 cups fresh baby spinach leaves Directions 1. Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 min. Drain pasta and transfer to a large bowl. Add the garlic, extra-virgin olive oil, salt, and pepper. Toss to combine. 79
2. Meanwhile, warm the olive oil in a medium skillet over medium-high heat. Season the salmon with salt and pepper. Add the fish to the pan and cook until mediumrare, about 2 min. per side, depending on the thickness of the fish. Remove the salmon from the pan. 3. Add the basil, capers, lemon zest, and lemon juice to the spaghetti mixture and toss to combine. Set out 4 serving plates or shallow bowls. Place ½ cup spinach in each bowl. Top with ¼ of the pasta. Top each mound of pasta with a piece of salmon. Serve immediately. 80
MEAL PLAN DAY 17 BREAKFAST 1 FRIED EGG WITH SWEET POTATO HASH WITH SAUSAGE SNACK LEFTOVER GRAIN FREE BLUEBERRY MUFFIN (FROM DAY 15) LUNCH LEFTOVER MASON JAR TEX MEX CHICKEN QUINOA WITH CILANTRO LIME DRESSING (FROM DAY 15) SNACK 1 LEFTOVER DEVILED EGG (FROM DAY 16) DINNER TURKEY STUFFED BELL PEPPERS (FROM DAY 9) 81
SWEET POTATO HASH WITH SAUSAGE 2 pastured Italian sausage patty or 2 sweet potatoes, peeled and diced into tiny cubes 1 small onion, diced 1 red bell pepper, cored and seeded, and diced Sea salt and black pepper Pinch paprika Pinch onion powder Pinch garlic powder Pinch Italian seasoning 2 tsp. chopped fresh flat-leaf parsley 1 green onion, chopped ¼ cup grated asiago cheese 1. Place a large non-stick sauté pan over medium-high heat; once hot, crumble the spicy sausage into the pan allowing it stay relatively chunky, and brown it for a several min 2. Next, add into the pan the onion and the red bell pepper, and sauté those with the sausage for a few moments until golden-brown (if a little more oil is needed, add in a drizzle of olive oil); add in a pinch or two of salt and freshly ground black pepper, the pinch of paprika, onion powder, garlic powder and Italian seasoning, and stir to 82
combine; add in the diced sweet potato, stir, and cook everything until it starts to caramelize and soften a bit, covered, for about 10-12 min, stirring occasionally 3. Finish the hash by adding the chopped parsley and green onion, and fold those in; spoon the hash into bowls or plates, and top with the grated asiago cheese; serve with a fried egg, if desired. 83
MEAL PLAN DAY 18 BREAKFAST ORGANIC EGG CUPS SNACK ORGANIC NUTS OF CHOICE (¼ CUP) WITH 70% DARK CHOCLATE LUNCH LEFTOVER TURKEY STUFFED BELL PEPPERS (FROM DAY 9) SNACK FRESH FRUIT STRAWBERRIES & BLUEBERRIES DINNER SHRIMP AND VEGETABLE STIR FRY 84
ORGANIC EGG CUPS Ingredients 6 organic eggs 1 pastured turkey sausage patty ½ oz. of raw cheese of choice (I used cheddar) Sea salt and pepper to taste (If you like your eggs runny I would start with 8 min. If you like your egg yolks firm then cook for 12 min.) Instructions 1. Preheat oven to 400 F. 2. Grease a muffin tin with coconut oil. 3. Crack one egg into each muffin tin spot. 4. Sprinkle with salt and pepper. 5. Add turkey sausage crumbles and cheese to each egg. 6. Bake for 8-12 min, depending on how you like your eggs done. 85
SHRIMP AND VEGETABLE STIR FRY Ingredients 1 tbs. butter 1 tbs. olive oil 2 lbs. shrimp, peeled and deveined, tails on 4 cloves garlic, minced 2 large zucchini, diced 2 large ears of corn, kernels removed ¾ cup red grape tomatoes, sliced in half lengthwise ¾ cup yellow grape tomatoes, sliced in half lengthwise Salt and freshly ground black pepper 12 to 18 fresh basil leaves, cut into pieces Parmesan shavings Juice of 1 lemon Brown rice 1. Melt the butter in a large skillet over a medium-high heat. Add the shrimp and garlic, then sauté until the shrimp are opaque, about 3 min. Remove the shrimp to a plate. 2. Increase the heat, then throw in the zucchini. Stir it around for about 8 min., then add the corn to the zucchini and continue to stir until slightly soft. Throw in the 86
grape tomatoes, stir them around for a min, then sprinkle on some salt and pepper to taste. 3. Then throw the shrimp back in. Stir everything around for about 45 seconds, or until it's all combined and hot. Then pour it onto a big platter. 4. Sprinkle on the fresh basil and some parmesan shavings then... this is the best part. Squeeze the lemon all over the top. This adds a wonderful, indescribable freshness. 5. You can serve this with rice, or it's just perfect on its own. 87
MEAL PLAN DAY 19 BREAKFAST BREAKFAST BOOST SMOOTHIE (FROM DAY 10) SNACK NO BAKE OATS ENERGY BITES (FROM DAY 1) LUNCH LEFTOVER SHRIMP AND VEGETABLE STIR FRY (FROM DAY 18) SNACK CARROTS & HUMMUS DINNER TACO SALAD WITH AVOCADO DRESSING (FROM DAY 4) 88
MEAL PLAN DAY 20 BREAKFAST 2 SCRAMBLED EGGS WITH BREAKFAST POTATOES (FROM DAY 8) SNACK CELERY & HUMUS LUNCH LEFTOVER TACO SALAD WITH AVOCADO DRESSING (FROM DAY 4) SNACK LEFTOVER NO BAKE OATS ENERGY BITES (FROM DAY 1) DINNER SLOW COOKER HERB CRUSTED TURKEY BREAST WITH ROASTED CABBAGE WEDGES 89
SLOW COOKER HERB CRUSTED TURKEY BREAST 2 ½ lb. turkey breast (on the bone and had skin that we removed before eating) 4 tbs. raw butter (to coat bottom and breast) 1 tbs. garlic powder 1 tbs. dried parsley 1 pinch of rosemary 1 pinch dried sage 1 tsp. dried thyme ¼ tsp. black pepper 1 tbs. onion powder Directions 1. Mix all the spices together in a small mixing bowl. 2. Place your turkey breast on a plate and cover both sides with spices. It should be completely coated in spice mix. 3. Place in slow cooker (no liquid) and cook on low for 4-5 hour or until it reaches 165 90
ROASTED CABBAGE WEDGES 1 tbs. plus 2 more tbs. extra-virgin olive oil 2 tbs. raw butter 1 medium head green cabbage, cut into 1 thick rounds garlic cloves minced Coarse salt and ground pepper a little rosemary (optional) 1. Preheat oven to 400 F. Brush a rimmed baking sheet with 1 tbs. extra-virgin olive oil. Place 1 medium head green cabbage, cut into 1 thick rounds, in a single layer on sheet and brush both sides with 2 tbs. extra virgin olive oil and raw melted butter mixed. Season with coarse salt and ground pepper and sprinkle with 1 tsp. caraway or fennel seeds. Roast until cabbage is tender and edges are golden, 40 to 45 min. 91
MEAL PLAN DAY 21 BREAKFAST COCONUT GREEN SMOOTHIE SNACK BROCCOLI BITES (3) (FROM DAY 9) LUNCH LEFTOVER SLOW COOKER HERB CRUSTED TURKEY BREAST WITH ROASTED CABBAGE WEDGES (FROM DAY 20) SNACK CELERY & ALMOND BUTTER DINNER MAPLE MUSTARD CHICKEN THIGHS WITH SAUTÉED GREEN BEANS 92
COCONUT GREEN SMOOTHIE ½ cup coconut milk ½ cup plain raw yogurt 1 cup spinach 1 large banana, peeled 1 large green apple, cored, peeled and chopped 2 tbs. shaved coconut 1 scoop grass fed vanilla whey protein powder 1 cup ice 1. Put the coconut milk, yogurt, spinach, banana, apple, coconut, and ice in a blender. Blend until smooth. Serve immediately. 93
MAPLE MUSTARD CHICKEN THIGHS ⅓ cup spicy brown mustard 2 tbs. raw honey 3 tbs. maple syrup 2 tbs. yellow mustard 1 tbs. grated onion 1 tbs. cider vinegar 2 tsp. gluten free soy sauce ½ tsp. black pepper 1 garlic clove, minced 8 bone-in chicken thighs, skinned ¼ tsp. sea salt 1. Combine first 9 ingredients. Place half of mixture in a zip-top plastic bag; reserve remaining mixture. Add chicken to bag; seal. Chill 2 h. 2. Preheat grill to medium-high heat. 3. Remove chicken from bag. Sprinkle chicken with sea salt. Place chicken on a grill rack coated with animal fat or coconut oil; place chicken on grill. 4. Grill for 8 min. on each side or until done. Serve with reserved mustard mixture. 94
SAUTÉED GREEN BEANS 1 lb. green beans 3 tbs. olive oil (use ghee to sauté) 1 ½ tbs. red wine vinegar 2 tsp. Dijon mustard 2 tbs. chopped shallots 1 tsp. crushed or minced garlic 3 tbs. chopped parsley Sea salt to taste 1. Wash green beans and pat dry, then toss directly into a skillet with enough ghee to coat lightly. 2. Cook on medium heat until your skillet and beans are hot; then, cook on low with lid partially on the skillet. You want to have some effect of steam from the liquid that's releasing from the beans, but you don't want them to become soggy. I like green beans to be lightly cooked and still crisp. If you like beans that are cooked longer, watch for the green to darken and the beans to soften. 3. Meanwhile, for the dressing chop shallots, garlic and parsley and place them in a bowl. Add olive oil, mustard, red wine vinegar and salt. Whisk the ingredients together and let them sit. 4. When beans are cooked to your liking, allow them to cool partially and then add dressing and toss. 95
MEAL PLAN DAY 22 BREAKFAST 2 FRIED EGGS WITH TURKEY BREAKFAST SAUSAGE SNACK HOMEMADE GUACAMOLE WITH LUNDENBERG BROWN RICE CHIPS (6) LUNCH LEFTOVER MAPLE MUSTARD CHICKEN THIGHS WITH SAUTÉED GREEN BEANS (FROM DAY 21) SNACK LEFTOVER BROCCLI BITES (FROM DAY 9) DINNER CITRUS AND CILANTRO HALIBUT OR SALMON WITH SAUTÉED KALE & ¼ CUP QUINOA 96
TURKEY BREAKFAST SAUSAGE 1 lb. ground or shredded turkey ½ small onion, finely diced ¼ tsp. each: cumin, marjoram, black pepper, oregano, Cayenne pepper, Ginger ½. tsp. each: basil, thyme, sage 2 tsp. sea salt 2 tbs. Mary's Gone crackers, crushed 1 egg, lightly beaten 2 tbs. ghee or raw butter 1. Sauté onions in 1 tbs. raw butter until soft and translucent. 2. Combine all ingredients (except remaining raw butter) in a large bowl. 3. Form into patties and cook in remaining raw butter until cooked through. 97
HOMEMADE GUACAMOLE 3 ripe avocadoes 1 freshly squeezed lime juice ½ tsp. sea salt ½ tsp. ground cumin 1 small tomato, diced ½ cup medium onion, minced 4 tbs. fresh cilantro, chopped 1 clove garlic, minced ½ fresh jalapeño, finely minced (optional) 1. Cut avocados lengthen wise, separate, and remove the seed. 2. Spoon the meat out of avocados and place in blender. 3. Add the lime juice, sea salt and cumin. blend until smooth. 4. Fold in the onions, jalapeño (optional), tomatoes and cilantro. 5. Let sit in room temperature for 1 hour and then serve. 98
CITRUS AND CILANTRO HALIBUT OR SALMON 4 (6 oz.) wild Alaskan halibut or salmon fillets 2 limes, juiced 2 oranges, juiced ¼ cup finely chopped fresh cilantro or parsley 1 tbs. organic black pepper ½ cup organic extra virgin olive oil 1. Add pieces of cooked orange on top before serving 2. Place oil, juice from lime and orange, cilantro or parsley, and pepper in a food processor or blender. Mix on high for one min. 3. Brush on fish and place on baking rack, heat over to 350 F. (fish can stand while oven heats, to marinate) bake for 15 20 min. until fish flakes readily under a fork. 99
SAUTÉED KALE 1 ½ lbs. young kale, stems and leaves coarsely chopped 2 tbs. olive oil 2 cloves garlic, finely sliced ½ cup vegetable stock or water Salt and pepper 2 tbs. red wine vinegar 1 tbs. ghee 1. Heat 1 tbs. in a large saucepan over very medium-high -heat. Add the garlic and cook until soft, but not colored. 2. Raise heat to high, add the stock and kale and toss to combine. Cover and cook for 5 min. 3. take off heat add 2 tbs. of olive oil and stir. 4. Remove cover and continue to cook, stirring until all the liquid has evaporated. 5. Season with salt and pepper to taste and add vinegar. 100
QUINOA (A STAPLE CARBOHYDRATE) 1 ¼ cups dry quinoa (look for sprouted quinoa-the company Tru Roots makes it-or use optional soaked method below) 2 ½ cups water Optional Soaked method to partially predigest the grain-place quinoa in a bowl and cover with water. Cover and allow to soak for 8 h. Drain and cook in fresh water. This is easily accomplished by setting it out first thing in the morning, and cooking it when you come home, or start it at night and cook it the next day. 6. Measure quinoa and rinse very well in a mesh strainer. Add water to a saucepan and then add the quinoa. If you soaked your quinoa overnight, reduce the amount of water. 101
7. Cover and cook over medium heat until it comes to a low boil. Reduce heat slightly and cook uncovered for 15 min. or until quinoa has absorbed all the water. 8. You can also cook quinoa in coconut milk and add fresh basil and salt, cook it with chicken stock or vegetable broth and add fresh herbs and/or vegetables-it s a wonderful grain that takes on the flavor of whatever you add it to. It makes a great breakfast alternative to cereal, you can cook it with coconut milk or water and add raisins, nuts and cinnamon to it. 102
MEAL PLAN DAY 23 BREAKFAST VEGGIE OMLET (FROM DAY 1) SNACK MIXED ORGANIC NUTS WITH 70% DARK CHOCLATE LUNCH SHRIMP COCONUT-LIME-AVOCADO ZUCCHINI SALAD SNACK 1 APPLE DINNER TOMATO SOUP WITH GRILLED CHEESE BREAD 103
SHRIMP COCONUT-LIME-AVOCADO ZUCCHINI NOODLE SALAD ⅓ cup cooked quinoa 2 tsp. minced cilantro 1.5 tsp. coconut flakes 3 asparagus stalks, chopped into 1" pieces ¼ cup green peas 1 medium zucchini 2-3 scallion stalks, diced ⅛ cup cubed/shredded organic feta 6 Boiled shrimp For the Dressing: ½ avocado 2 tbs. coconut milk juice of ½ lime 1. In a food processor, place in all of the ingredients for the dressing. Pulse until creamy. set aside 104
2. In a bowl, combine the quinoa, cilantro and coconut flakes. Toss to combine and set aside 3. Bring a small saucepan filled halfway with water to a boil. Then, add in the asparagus. 1 min. later, add in the peas. Cook for 4-5 min. or until vegetables are cooked and pour out into a colander. 4. Assemble your Mason jar salad. First, put in dressing. Second, the zucchini noodles. Then, the quinoa. Then, the scallions. Then, the asparagus & peas. Then, the feta. Add the shrimp or chicken. Put the lid from the tool list on the Mason jar and refrigerate for later use. 105
TOMATO SOUP 2 tb coconut oil 1 large onion, chopped 6 carrots, peeled and diced 3 celery sticks, chopped 2 quart size jars of tomatoes 1 quart homemade chicken stock 1 tsp. organic parsley 2 tsp. organic basil 2 tsp. garlic powder 2 tsp. sea salt 1. Melt the coconut oil in a large soup pot, sauté the onion for 3-5 min. Add in the carrots and celery, cook until the veggies are tender but not mushy. 2. Add in the chicken stock, tomatoes, and spices. Cook for about 15 to 20 min. over medium, stirring occasionally. 3. Use an immersion blender to puree the soup. Or, pour the soup in your blender (very carefully!) and blend it. Serve with grilled cheese sandwiches. 106
GRILLED CHEESE BREAD This is simple and is unbelievably like real bread! 10 eggs, separated 2 cup grated parmesan cheese ¼ cup raw yogurt (grass fed/hormone free) 1 tsp. garlic powder 1 tsp. sea salt 1 tsp. dried parsley 5. Preheat the oven to 400 degrees. 6. Whip the egg whites in a bowl with an electric mixer until stiff. Meanwhile, combine the yolks, parmesan cheese, spices and yogurt 7. Line a large rimmed baking sheet with parchment paper. 8. When the egg whites are stiff, gently fold them into the egg yolk-cheese mixture until just combined. 9. Pour the batter onto the prepared baking pan and spread out. 10. Bake at 400 for about 20 min. 107
MEAL PLAN DAY 24 BREAKFAST CHOCOLATE BANANA NUT SMOOTHIE SNACK DEVILED EGG (FROM DAY 6) LUNCH LEFTOVER SHRIMP COCONUT-LIME-AVOCADO ZUCCHINI SALAD (FROM DAY 23) SNACK CELERY WITH ALMOND BUTTER DINNER PARMESAN PECAN CRUSTED TENDERS WITH LEFTOVER TOMATO SOUP (FROM DAY 23) 108
CHOCOLATE BANANA NUT SMOOTHIE 1 cup coconut milk ⅓ cup sprouted almond butter 1 banana, peeled 2 tbs. cacao powder 2 cup ice cubes 1 scoop grass fed chocolate whey protein Stevia to taste 1. Place all ingredients in a blender and blend until desired consistency is reached. 2. Serve immediately. 109
PARMESAN PECAN CHICKEN TENDERS 2 tbs. raw butter melted 2 tbs. Cold pressed coconut oil melted 1 lb. chicken tenders 1 cup pecan halves ½ cup fresh grated parmesan cheese ½ cup gluten free panko bread crumbs ½ tsp. sea salt ½ tsp. freshly ground black pepper ¼ tsp. smoked paprika 1. Heat 2 tbs. raw butter and cold pressed coconut oil 2. in a large skillet over medium heat. 3. Place pecans and parmesan into a food processor. Pulse until well combined. Place into a large shallow dish and stir in bread crumbs, salt, pepper and smoked paprika. 4. Press chicken strips into pecan mixture, coating both sides. Place coated chicken strips into hot sauté pan. Cook each side for about 3-5 min, until cooked through and browned. Remove strips from skillet and let cool on a baking rack or paper towel lined plate. Serve warm. 110
MEAL PLAN DAY 25 BREAKFAST 2 SCRAMBLED EGGS WITH PICO DE GALLO, BLACK BEANS AND RAW CHEESE SNACK ½ APPLE COOKIE (FROM DAY 8) LUNCH QUIONA TABOULI SALAD (FROM DAY 12) WITH LEFTOVER PARMESAN PECAN CHICKEN TENDERS (FROM DAY 24) SNACK LEFTOVER DEVILED EGGS (FROM DAY 24) DINNER SLOW COOKER BISON CHILI 111
PICO DE GALLO SALSA 9 Roma tomatoes, diced 3-4 green peppers, diced 2-3 limes, juiced (¾ cup) 1 onion, diced large bunch of cilantro, chopped fine 1 tbs. cumin 1 tsp. black pepper 2 tsp. sea salt optional 1 jalapeño, minced 1. Combine all ingredients in a large bowl. 2. Stir to combine juices. 3. For a more salsa consistency put in food processor and pulse a couple times. 112
SLOW COOKER BISON CHILI 2 lbs. ground bison 1 onion, chopped 4 garlic cloves, chopped 1 cup bell pepper, chopped 1 cup carrots, chopped 1 cup celery, chopped 1 jalapeño, deseeded and chopped 1 (28 oz.) can crushed tomatoes 1 (14 oz.) can diced tomatoes 1 (15 oz.) can tomato sauce 1 can black beans, drained 1 can kidney beans, drained 2 tbs. chili powder 1 tbs. oregano 1 tbs. basil 1 tbs. cumin 1 tsp. adobo sauce Sea salt and black pepper to taste ½ tsp. cayenne pepper 1. Sauté onions, garlic and bison in a saucepan over medium heat. Once meat is no longer pink, add to slow cooker. 2. Add remaining ingredients to slow cooker and mix 3. Cover and cook on low for 8h. 113
MEAL PLAN DAY 26 BREAKFAST STRAWBERRY LEMON SMOOTHIE (FROM DAY 3) SNACK ¼ CUP PUMPKIN SPICE GRANOLA (FROM DAY 5) LUNCH LEFTOVER SLOW COOKER BISON CHILI (FROM DAY 25) SNACK CARROTS & HUMMUS DINNER TOMATO SAUCE ON TOP OF TURKEY MEATBALLS 114
TOMATO SAUCE Ingredients 2 tbs. extra virgin olive oil 1 small onion, finely chopped 3 garlic cloves, minced 1 tsp. of each: dried thyme, oregano, parsley, basil 3 cups fresh tomatoes, peeled, seeded and diced ¼ cup organic tomato paste 2 tbs. balsamic vinegar sea salt and pepper 2 carrots, minced Directions 1. Sauté onions and carrots in olive oil until tender 2. Add tomatoes, vinegar, garlic and sea salt 3. Add herbs, tomato paste and simmer low heat 15-20 min. 4. let cool and spoon mixture into blender 5. blend on high until smooth 115
TURKEY MEATBALLS Ingredients 2 lbs. organic dark ground turkey ¼ small onion, finely chopped 1 cup handful of frozen spinach (defrosted, drained, squeezed to remove excess water) 1 egg ½ tsp. red pepper flakes (more if you like a little kick!) 1 ½ tsp. onion powder ½ tsp. garlic powder 1 tsp. oregano ½ tsp. basil 1 tsp. Italian seasoning Himalayan sea salt and freshly ground pepper (to taste) Sprinkle parmesan (optional) 1. Preheat oven to 350 F. 2. Line a baking sheet and grease lightly 3. In a bowl combine all ingredients and mix well 4. Roll into balls and bake for about 15-20 min, or until fully cooked through 5. Serve with tomato sauce recipe and zucchini noodles 116
MEAL PLAN DAY 27 BREAKFAST ½ CUP RAW YOGURT SPRINKLED WITH PUMPKIN SPICE GRANOLA (FROM DAY 5) SNACK 1 ALMOND COCONUT BAR (FROM DAY 7) LUNCH LEFTOVER TOMATO SAUCE ON TOP OF TURKEY MEATBALLS (FROM DAY 26) SNACK FRESH FRUIT (STRAWBERRIES AND BLUEBERRIES) DINNER SALMON ROASTED WITH HERBS WITH SAUTÉED SPINACH, PINE NUTS AND RAISINS 117
SALMON ROASTED WITH HERBS 4 tbs. organic extra virgin olive or macadamia nut oil 2 (24 oz. each) whole wild caught salmon fillets 1 tsp. minced fresh tarragon 1 tbs. chopped dill 2 tbs. chopped fresh parsley leaves Sea salt and pepper 1. Preheat the oven to 475 F. Heat the oil in a medium roasting pan on low. 2. Stir in the tarragon, dill, and half the parsley. Place the salmon in the pan, flesh side down, and put the pan in the oven. Roast about 5 min, then turn and roast 3 4 min. longer, until the salmon is just done (peek between the flakes with a thin-bladed knife). Remove salmon from the oven when it is still a bit dark in the center. 3. Sprinkle with salt and pepper, garnish, and serve immediately, with the pan juices spooned over, and garnished with the parsley. 118
SAUTÉED SPINACH WITH PINE NUTS AND RAISINS 2 tbs. raw pine nuts 1 ½ tbs. raw butter 4 cups of baby spinach Sea salt and black pepper to taste 2 tbs. of raisins or currants 1. In a large skillet toast the pine nuts over low heat for approximately 5 min. tossing to prevent burning and then set pine nuts aside. 2. Melt the raw butter in the skillet. 3. Add the spinach, sea salt, black pepper. 4. Cover and stir for 2 min. 5. Top with the toasted pine nuts and raisins or currants. 119
MEAL PLAN DAY 28 BREAKFAST ORGANIC EGG CUPS (FROM DAY 18) SNACK LEFTOVER ALMOND COCONUT BAR (FROM DAY 7) LUNCH MASON JAR THAI CHOPPED CHICKEN SALAD SNACK SEA SALT AND VINEGAR S WEET POTATO CHIPS (8) (FROM DAY 10) DINNER SAGE-MARINATED BEEF TENDERLOIN WITH MUSHROOMS (FROM DAY 7) & PARMESAN-ROASTED BROCCOLI (FROM DAY 1) 120
MASON JAR THAI CHOPPED CHICKEN SALAD Chopped lettuce 1-2 spiced grilled chicken breasts: (1 tsp. oregano, 1 tsp. garlic granules, pinch of sea salt) ½ cup spicy broccoli (1 tbs. chili paste) 1 cup mango and cabbage slaw: (½ cup sliced or cubed mango, ½ cup finely chopped cabbage, 1 tsp. apple cider vinegar) 1 cup roasted red peppers and tomatoes (½ of each chopped) 1 tbs. chili vinaigrette (2 tbs. rice vinegar, 1 tsp. coconut aminos or tamari) 1 tsp. extra-virgin olive oil, avocado oil or sesame oil 1 tsp. fresh lime juice 1 tsp. chili paste ½ tsp. fresh grated ginger 1. Cook grilled chicken on your grill pan 2. Sauté broccoli until cooked to your desired crunch/softness 3. In a bowl combine mango and cabbage with 1 tsp. apple cider vinegar 4. Chop lettuce, tomatoes, and roasted red peppers. Assemble Bottom: chili vinaigrette, roasted red peppers and tomatoes, mango and cabbage slaw, Top: spicy broccoli, grilled chicken, chopped lettuce 121
MEAL PLAN DAY 29 BREAKFAST COCONUT CHIA PUDDING MASON JARS (FROM DAY 12) SNACK ORGANIC NUTS WITH SEA SALT LUNCH LEFTOVER SAGE-MARINATED BEEF TENDERLOIN WITH MUSHROOMS & PARMESAN ROASTED BROCCOLI (FROM DAY 28) SNACK LEFTOVER SEA SALT AND VINEGAR SWEET POTATO CHIPS (8) (FROM DAY 28) DINNER JALAPEÑO-LIME CHICKEN ZUCCHINI NOODLE SOUP WITH STRAWBERRY PARSLEY SALAD (FROM DAY 2) 122
JALAPEÑO-LIME CHICKEN, BEAN & AVOCADO ZUCCHINI NOODLE SOUP 3 chicken breasts Olive oil to drizzle Salt and pepper, to taste 1 tsp. cumin 1 tsp. chili powder 1 tsp. paprika 1 tbs. olive oil 2 tsp. minced garlic ⅓ cup diced red onion ½ jalapeno pepper, seeds removed, diced 2 tsp. freshly squeeze lime juice 1 can (14 oz.) diced tomatoes ½ cup black beans 3 cups chicken stock 1 tsp. Mediterranean oregano (or regular oregano will work) 1 tbs. chopped cilantro 1 avocado, insides cubed 2 medium zucchinis 1. Preheat the oven to 350 F. 123