Shopping List WEEK 11 2016 paleoplan.com
Shopping List WEEK 11 2016 paleoplan.com
Shopping List WEEK 11 2016 paleoplan.com
Shopping List WEEK 11 2016 paleoplan.com
Prep List WEEK 11 Here is a prep list to help make cooking according to the meal plans as easy as possible. It includes any meals that need to be prepared ahead of time (with marinades or longer cooking times), as well as any optional prep tips to help make weeknight meals easier to manage. Sunday Monday Soak cashews for at least 2 hours before making Zucchini Pizza Bites for Meal 3. Make Paleo Irish Scones for Meal 11.
` Meal Plan WEEK 11
Meal # 1 Coconut Almond Pancakes Number of servings 4 Approximate cooking time: 20 minutes Calories 455, Fat 38.6g Carbohydrates 24.5g, Protein 8.9g 1 medium banana(s), ripe 1 cup(s) coconut milk, full fat 1 /4 cup(s) flax seeds 1 tablespoon(s) coconut oil, melted, plus additional for cooking 1 cup(s) almond meal, or ground almonds 1 cup(s) coconut, unsweetened shredded 1 /2 cup(s) orange juice, fresh 1 teaspoon(s) baking powder 1 teaspoon(s) cinnamon 1 /4 teaspoon(s) sea salt 1 cup(s) berries, fresh, optional 4 tablespoon(s) maple syrup, optional Mash the banana in a large bowl and add the coconut milk, flax, and coconut oil. Let sit for about 10 minutes. Add the remaining ingredients and whisk well, until you have a thick batter. Heat a heavy skillet over medium heat and add a teaspoon or two of coconut oil. Drop the batter onto the skillet in 1/4 cup scoops, and flatten slightly. Cook until browned on both sides and serve warm with fresh berries and syrup or desired accompaniments. Meal # 2 Paleo Niçoise Salad Number of servings 2 Approximate cooking time: 20-25 minutes Calories 608, Fat 40g Carbohydrates 18g, Protein 41g
4 large egg(s) 2 can(s) tuna (6 oz), drained (oil-packed works well) 1 /3 pound(s) green beans, fresh 1 /2 cup(s) olives, black, pitted 1 cup(s) tomatoes, cherry or grape 1 head(s) lettuce, butter 2 tablespoon(s) capers, rinsed 2 tablespoon(s) olive oil 2 teaspoon(s) mustard, dijon 1 medium lemon(s), juiced 1 /4 teaspoon(s) sea salt 1 /8 teaspoon(s) black pepper, freshly ground Place 4 raw eggs (in their shells) in a small pan, and add cold water to cover the eggs. Cover the pan. Place over medium-high heat and bring water to a slight simmer. Once simmering (small bubbles), cover the pan and remove from heat. Let stand (covered) for 13 minutes. Drain the eggs, and immediately cool them in cold water after. Remove shells, quarter the eggs and set aside. While eggs are cooking, wash and chop butter lettuce, tomatoes and green beans. Whisk the lemon juice, mustard, olive oil, salt & pepper into a dressing. Combine all remaining ingredients into two salads and drizzle dressing on top. Meal # 3 Zucchini Pizza Bites Number of servings 4 Approximate cooking time: 25 minutes Calories 355, Fat 29.7g Carbohydrates 16.6g, Protein 10.1g 1 cup(s) cashews, raw 1 medium garlic clove(s) 1 medium lemon(s), juiced 2 medium zucchini, sliced into 1/4 inch rounds
2 tablespoon(s) olive oil 1 teaspoon(s) Italian seasoning 2 ounce(s) pepperoni, nitrate free, chopped 1 cup(s) tomatoes, cherry or grape, quartered 1 /8 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, to taste First make the cashew cheese. For soaking, put the cashews in a bowl and cover with cold water. Soak for 2 hours or up to 6 hours (more soaking will create an off-taste). Drain, put in a food processor with the garlic, lemon juice and a pinch of salt and blend until smooth. To skip the soaking, put cashews in a saucepan and cover with water. Bring to a boil, reduce to a medium simmer and simmer for 15 minutes. Drain, allow to cool and blend as you would above. For the zucchini, preheat broiler to high heat. Lay on a baking sheet and brush with the olive oil. Sprinkle with the Italian seasoning and broil for 3-4 minutes, until tender and starting to brown. To serve, top the zucchini slices with the cashew cheese, chopped pepperoni and tomatoes. Season lightly with salt and pepper if desired. smeal # 4 Balsamic Braised Chicken and Vegetables Number of servings 4 Approximate cooking time: 90 minutes Calories 553, Fat 25.9g Carbohydrates 8.8g, Protein 65.9g 5 slice(s) bacon, diced 1 1 /2 pound(s) chicken piece(s), bone-in 1 medium onion(s), diced 3 medium garlic clove(s), minced 1 pound(s) carrots, baby 1 /4 pound(s) mushrooms 4 cup(s) chicken broth, homemade 1 /2 cup(s) balsamic vinegar
4 tablespoon(s) thyme, fresh 1 cup(s) onions, pearl, peeled 2 tablespoon(s) arrowroot powder 1 /8 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, to taste In a Dutch oven or large braiser, cook the bacon until crisp. Remove from pan and set aside. Season the chicken with salt and pepper and add it to the pan, but don t overcrowd. Cook until chicken is well browned, in batches if necessary. Remove chicken from pan. Add the onions, garlic, carrots, and mushrooms to the pan and cook until vegetables start to soften. Add the chicken back to the pan. Add the broth, vinegar, thyme, pearl onions, and reserved bacon. Bring to a boil, reduce to a low simmer and cover. Simmer over low heat for 50-60 minutes, until chicken is cooked through. Mix the arrowroot with 2 tablespoons cold water and stir until smooth. Add this to the pot and bring to a boil. Simmer for 10-15 minutes, until sauce is slightly thickened before serving. Meal # 8 Lamb Fried Rice Number of servings 4 Approximate cooking time: 30 minutes Calories 495, Fat 25.1g Carbohydrates 12.3g, Protein 53.5g 1 head(s) cauliflower 3 tablespoon(s) sesame oil 1 1 /2 pound(s) lamb loin, diced 2 medium onion(s), green, chopped 1 teaspoon(s) ginger, fresh, grated 2 medium garlic clove(s), minced 2 medium carrot(s), diced 1 small onion(s), diced 1 /2 cup(s) peas 3 tablespoon(s) coconut aminos
1 teaspoon(s) apple cider vinegar 2 large egg(s), beaten 2 medium onion(s), green, for garnish Put the cauliflower in a food processor and pulse until finely chopped. Alternatively, you can grate it on the large holes of a box grater. Heat the oil in a skillet or wok and add the lamb. Cook until browned and remove from pan. Add the green onions, ginger, and garlic and cook for 1 minute. Add the peas and continue stirring for another minute or so. Add the coconut aminos, vinegar and cauliflower and mix well. Add the lamb and eggs to the pan and stir until eggs are scrambled through and lamb is warmed through. Serve topped with additional green onions for garnish. Meal # 9 Veggies & Eggies Number of servings 2 Approximate cooking time: 30 minutes Calories 584, Fat 48g Carbohydrates 18g, Protein 19g 4 slice(s) bacon, reserve 1 tablespoon bacon grease 1 /4 medium onion(s), yellow, dice 6 large kale leaves, chopped 1 medium garlic clove(s), minced 4 large egg(s) 1 medium avocado(s), sliced Cook bacon. Remove from pan and put on paper towel to absorb extra oil. Crumble bacon when cool, and set aside. Drain pan of all but a coating of bacon grease. Sauté onion in bacon grease until slightly translucent. Add garlic and kale to pan, and continue to cook until tender. Remove to two plates. With the pan still hot, cook the eggs over easy in the leftover juices of the sauté. When the eggs are cooked, layer them on top of the vegetables.
Top with the sliced avocado and crumbled bacon. Meal # 11 Paleo Irish Scones Number of servings 6 Approximate cooking time: 25 minutes Calories 219, Fat 13.1g Carbohydrates 23.5g, Protein 6.6g 1 /4 cup(s) coconut milk, full fat 1 teaspoon(s) lemon juice 2 large egg(s) 2 tablespoon(s) honey, raw 3 cup(s) almond flour 1 1 /2 teaspoon(s) baking soda 1 1 /2 teaspoon(s) baking powder 1 /2 teaspoon(s) sea salt 1 /2 cup(s) raisins Preheat oven to 350F. Line a baking sheet with parchment paper. Whisk the coconut milk and lemon juice in a medium bowl and let stand for about 5 minutes. Add the eggs and honey and whisk until combined. In a large bowl, mix the almond flour, baking soda, baking powder, salt, and raisins. Pour in the wet ingredients and stir until you ve formed a stiff dough. Using a spoon or ice cream scoop, scoop the mixture onto the parchment to form 6 scones. Bake for 15-20 minutes, until scones are firm and lightly browned.
Meal # 12 Herb Crusted Beef and Offal Meatballs with Braised Greens Number of servings 4 Approximate cooking time: 40 minutes Calories 562, Fat 0.1g Carbohydrates 16.1g, Protein 59.5g 1 pound(s) beef, ground 1 /2 pound(s) liver, ground, or you can process in a food processor 1 medium onion(s), finely chopped 2 medium garlic clove(s), minced 1 /4 cup(s) almond flour 1 teaspoon(s) paprika 1 /2 teaspoon(s) sea salt 2 tablespoon(s) olive oil 2 tablespoon(s) Italian seasoning 4 slice(s) bacon, diced 1 medium apple(s), peeled, cored, and diced 1 bunch(es) collard greens, stems removed and chopped 1 bunch(es) chard, stems removed and chopped 1 cup(s) chicken broth, or water 1 medium grapefruit(s), juiced 1 /8 teaspon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, to taste
Preheat oven to 400F. Combine the beef, liver, onion, garlic, almond flour, paprika, and salt in a large bowl. Using your hands, mix until just combined, being careful not to over mix. Form into 2-inch meatballs and lay on a baking sheet. Brush with the olive oil and coat with the Italian seasoning. Bake for 20-30 minutes, until cooked through. To make the greens, cook the bacon in a large, deep skillet until it starts to brown. Add the apple and greens and stir to coat in the fat. Add the broth or water along with the grapefruit juice and to cover the greens and turn down to low. Let the greens simmer for about 10 minutes over low heat until greens are tender Serve the meatballs over the greens. Meal # 13 Omelet Muffins Number of servings 4 Approximate cooking time: 30 minutes Calories 325, Fat 21g Carbohydrates 7g, Protein 26g 8 large egg(s) 1 /8 cup(s) water 1 /2 pound(s) chicken, ham, or sausage, cooked and cut or crumbled into small pieces 1 medium bell pepper(s), red, diced 1 /4 pound(s) asparagus, diced (or broccoli) 1 /2 medium onion(s), yellow, diced 1 /4 teaspoon(s) sea salt 1 /8 teaspoon(s) black pepper, freshly ground paper muffin liners, or coconut oil
Preheat oven to 350 F. Grease 8 muffin cups with coconut oil or line with paper baking cups. Fill any remaining muffin cups with 1 inch of water, so they do not scorch while baking. Beat the eggs in a medium bowl and add meat, vegetables, salt, ground pepper, and any other ingredients you wish to add. Pour mixture into the muffin cups. Bake for 18-20 minutes. Meal # 16 Spaghetti Squash Pasta Salad Number of servings 4 Approximate cooking time: 55 minutes Calories 277, Fat 27.8g Carbohydrates 9.1g, Protein 1.3g 1 medium spaghetti squash 1 medium bell pepper(s), red, diced 1 small cucumber(s), sliced 1 /2 medium onion(s), red, sliced 1 /2 cup(s) olive(s), kalamata, pitted and sliced 1 /2 cup(s) olive oil 4 tablespoon(s) lemon juice 1 teaspoon(s) Italian seasoning 1 /4 cup(s) parsley, fresh 1 /8 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, freshly ground to taste Preheat oven to 375 F. Cut the squash in half, scoop out the seeds, and lay cut side up on a baking sheet. Brush lightly with olive oil or spray with cooking spray. Bake for about 40 minutes, remove from oven and cool. When cool, scoop out the flesh and transfer to a bowl. Separate the strands with a fork and toss with the remaining ingredients. Chill until ready to serve.
Meal # 16 Turkey Vegetable Meatballs Number of servings 4 Approximate cooking time: 45 minutes Calories 200, Fat 8g Carbohydrates 12g, Protein 25g 1 pound(s) turkey, ground, or chicken 2 medium carrot(s), (or a handful of baby carrots) 1 medium bell pepper(s), red or green 8 medium mushrooms, white button, (about 1/4 pound) 1 cup(s) parsley, fresh, about 1 handful 1 /2 medium onion(s), yellow 1 medium garlic clove(s) 2 teaspoon(s) garlic, granulated, (garlic salt) 2 tablespoon(s) Italian seasoning 1 /2 teaspoon(s) black pepper, freshly ground Preheat oven to 350 F. Combine carrots, bell pepper, mushrooms, onion, garlic and seasonings in a food processor and blend until well chopped. Empty the food processor into a large bowl, add the ground turkey and mix together completely. Form meatballs and place on a non-greased baking sheet (about 1.5-2 inches each). Bake for about 25 minutes, or until completely cooked. Meal # 19 PB&J Paleo Style Number of servings 2 Approximate cooking time: 5 minutes Calories 420, Fat 33g Carbohydrates 27g, Protein 13g
1 cup(s) berries, fresh, or frozen 4 tablespoon(s) almond butter Divide the berries into serving bowls. Add 2 tablespoons almond butter to each bowl and mix.
Meal # 20 Steak with AppleHorseradish Relish Number of servings 4 Approximate cooking time: 30 minutes Calories 326, Fat 19g Carbohydrates 25g, Protein 24g 2 tablespoon(s) horseradish, prepared and drained 1 2 /3 tablespoon(s) apple cider vinegar 1 tablespoon(s) lemon juice 1 tablespoon(s) maple syrup, pure grade B 3 /4 teaspoon(s) sea salt, (optional) to taste 3 /4 teaspoon(s) black pepper, (optional) freshly ground to taste 1 medium apple(s), (Golden Delicious) peeled and grated 2 beef - strip loin steak(s) (12 oz) 3 tablespoon(s) olive oil, divided 2 tablespoon(s) thyme, fresh, leaves removed from stem
Arrange oven rack in lowest position. Preheat oven to 450 F. In a medium bowl, combine horseradish, vinegar, lemon juice, syrup, 1/4 teaspoon salt and 1/4 teaspoon pepper. Stir grated apples into horseradish mixture. Set aside. Heat 12 inch ovenproof skillet on high. Pat steaks dry with paper towels. Sprinkle with 1/2 teaspoon EACH of salt and pepper. Add 1 tablespoon oil to pan and swirl to coat bottom evenly. When oil shimmers and is almost smoking, add steaks. Cook 2 min. With tongs, lift each steak from pan and put back down on SAME side. Cook 1 minute longer, then turn steaks over. Transfer pan to lowest rack of oven and roast for 4 minutes. Meanwhile, combine 2 tablespoons olive oil and thyme in a small bowl. Baste steak with melted mixture. Roast 2-3 minutes longer for medium-rare, or until desired temperature is reached. Remove pan from oven and baste again. Transfer steaks to cutting board, cover with foil and let rest 5 minutes. Slice steaks against the grain at an angle. Spoon steak juices on top and serve with apple relish.
Meal Recipes Plan WEEK 11 Meal # 20 Sautéed Kale with Pine Nuts Number of servings 4 Approximate cooking time: 20 minutes Calories 342, Fat 14g Carbohydrates 24g, Protein 9g 2 bunch(es) kale, removed from woody stems and chopped, or 2 packages (10-3/4 oz each) 2 medium garlic clove(s), crushed 2 tablespoon(s) olive oil 2 medium lemon(s), juiced 4 tablespoon(s) pine nuts, (pignoli), lightly toasted Add oil to a large skillet over medium heat. Add garlic when hot and toss in oil for a few seconds. Add kale and saute until tender (about 10 minutes). Remove from heat, stir in lemon juice and top with pine nuts to serve. Meal # 24 Cumin Scented Halibut with Balsamic Roasted Vegetables Number of servings 2 Approximate cooking time: 45 minutes Calories 464, Fat 19.8g Carbohydrates 22.8g, Protein 49.1g 1 medium sweet potato(es), peeled and cubed
Meal Recipes Plan WEEK 11 1 medium bell pepper(s), red, cut into large dice 1 medium bell pepper(s), yellow, cut into large dice 1 tablespoon(s) olive oil 1 teaspoon(s) balsamic vinegar 2 cup(s) spinach, baby 2 halibut filet(s) (6-8 oz), at room temperature 1 teaspoon(s) cumin 1 tablespoon(s) olive oil Preheat oven to 400 F. Put the the sweet potatoes and peppers in a freezer bag with the oil and vinegar. Season with salt and pepper and shake until well combined. Lay on a parchment lined sheet pan and roast for 25-30 minutes, until tender and lightly charred. After the vegetables have been in the oven for 15-20 minutes, heat a (preferably) cast iron skillet to medium heat. Season the fish with the cumin and salt and pepper. When the skillet is hot, add the olive oil. Add the fish filets to the pan, and allow to cook until well browned and they lift easily from the pan. If they resist at all, leave it for another minute. Flip and finish cooking on the other side, until both sides are browned and the fish is cooked through. When the vegetables are finished cooking, remove the pan from the oven and immediately add the spinach to the hot pan. Stir with a spatula until the spinach is hot and slightly wilted. Serve the fish on top of the vegetables. Season with sea salt and freshly ground black pepper, if desired. Meal # 25 BLT Breakfast Number of servings 2 Approximate cooking time: 20 minutes Calories 502, Fat 40g Carbohydrates 14g, Protein 24g
6 slice(s) bacon, diced 2 cup(s) spinach, baby Meal Recipes Plan WEEK 11 1 cup(s) tomatoes, cherry or grape, halved (or use 1 medium tomato, chopped) 4 large egg(s) 1 mediumavocado(s) 2 tablespoon(s) almonds, slivered Cook bacon in a large skillet over medium-low heat, stirring frequently until fully cooked (about 15 minutes). Remove 1 tablespoon of bacon drippings and set aside. Add baby spinach and tomatoes to the bacon and remaining drippings, and toss until spinach is wilted and tomatoes are warmed (a few minutes). Remove from heat. Meanwhile, heat a non-stick pan over medium heat. Add reserved bacon drippings when pan is hot. Fry eggs in bacon drippings. To serve, place the eggs on top of the bacon, spinach and tomatoes, and top with avocado and slivered almonds. Season with freshly ground black pepper and sea salt, if desired. Meal # 28 Spiced Chicken with Peaches and Pineapple Sauce Number of servings 4 Approximate cooking time: 65 minutes Calories 391, Fat 13g Carbohydrates 42g, Protein 27g 1 chicken, whole (2.5-3 lbs), cut up 1 can(s) pineapple, crushed (8-oz), with juice 1 large orange(s), juiced 1 /2 cup(s) raisins 1 /2 cup(s) almonds, sliced 1 /4 teaspoon(s) cinnamon
Meal Recipes Plan WEEK 11 1 /4 teaspoon(s) cloves, ground 1 /4 teaspoon(s) black pepper, freshly ground, to taste 3 medium peach(es), sliced and pureed ; fresh, frozen, or canned (if using canned, rinse and drain well) In a large skillet, combine chicken, pineapple, orange juice, raisins, almonds, cinnamon, and cloves. Simmer partly covered for 45 minutes, turning chicken occasionally. Add peach puree to pan and stir. Simmer uncovered 15 minutes longer, until chicken is tender and sauce is slightly thickened. Season with freshly ground black pepper to taste. Meal # 28 Easy Side Salad with Lemon Number of servings 2 Approximate prep time: 5 minutes Calories 48, Fat 5g Carbohydrates 2g, Protein 1g 2 cup(s) arugula, baby, or baby spinach 2 teaspoon(s) olive oil 1 /2 medium lemon(s), juiced 1 /8 teaspoon(s) sea salt 1 /8 teaspoon(s) black pepper, freshly ground to taste In a medium bowl, toss all ingredients until arugula leaves are fully coated. Add more sea salt, pepper, or lemon juice if desired. Divide into servings and serve alongside a main dish or protein.