Weekly Meal Plan (June 10th - June 16th 2018) Sunday Breakfast Lemon Herb Stuffed Omelette and Roasted Sweet Potatoes Lunch Dinner White Fish Packets with Zucchini and Summer Herbs (Paleo) and Arugula Salad with Lemon Tahini Dressing Slow Cooker Shredded Beef (Whole30) and Lemon Green Beans (DF) Monday Breakfast Cherry Tarragon Breakfast Sausages and Sweet Potato and Blueberry Hash Lunch Dinner Chicken Club Sweet Potato Sandwich and Simple Radish Salad Simple Lemon Dill Baked Salmon with Caper Aioli and Cherry Tomato and Dill Salad Tuesday Breakfast Roasted Garlic Chicken Sausage and Sauteed Spinach (DF) Lunch Dinner Filet Mignon (Whole30) and Loaded Portobello Mushrooms (Whole30) Moroccan Meatballs (Paleo) and Simple Salad (DF) Wednesday Breakfast Mushroom and Bacon Quiche (Paleo) Lunch Dinner Zucchini Pasta Carbonara with Shrimp and Tomato Basil Salad (DF) Sonoma Chicken Salad Thursday Breakfast Chicken Pesto Disks Lunch Dinner Jamaican Jerk Pork Wraps (Paleo) and Veggie "Ceviche" Chicken and Bacon with Kale and Roasted Red Potatoes (DF) Friday Breakfast Breakfast Fried Rice (Paleo) Lunch Dinner Red Pepper Noodle Stir-Fry and Cauliflower Rice Ceviche and Green Bean Salad (DF) Saturday Breakfast Eggs with Mango Gazpacho Lunch Roasted Pork Medallions and Peaches (Whole30) and Roasted Potatoes (DF) Extras Dinner Basic Chicken Stock and Shredded Chicken Timeline Saturday Morning Defrost the beef roast, if frozen. Hit your local farmer's markets and shops to pick up necessary ingredients for the week. Afternoon Start Basic Chicken Stock and Shredded Chicken in slow cooker to make the shredded chicken. Evening Remove chicken from bones. Return skin, bones and giblets to slow cooker with vinegar and filtered water to make Basic Chicken Stock. Marinate Slow Cooker Shredded Beef overnight. Night Defrost the red snapper, if frozen. Sunday Morning Start Slow Cooker Shredded Beef. Prepare the Lemon Herb Stuffed Omelette and Roasted Sweet Potatoes. Afternoon Prepare the Arugula Salad with Lemon Tahini Dressing and White Fish Packets with Zucchini and Summer Herbs (Paleo). Evening Defrost the ground pork, if frozen. Strain and store Basic Chicken Stock. Prepare the Lemon Green Beans (DF) and Slow Cooker Shredded Beef (Whole30). Night Defrost the bacon, if frozen.
Monday Morning Defrost the salmon, if frozen. Prepare the Cherry Tarragon Breakfast Sausages and Sweet Potato and Blueberry Hash. Afternoon Prepare the Chicken Club Sweet Potato Sandwich and Simple Radish Salad. Evening Defrost the ground chicken, if frozen. Prepare the Cherry Tomato and Dill Salad and Simple Lemon Dill Baked Salmon with Caper Aioli. Night Defrost the filet mignon and bacon, if frozen. Tuesday Morning Defrost the ground lamb, if frozen. Prepare the Roasted Garlic Chicken Sausage and Sauteed Spinach (DF). Afternoon Prepare the Filet Mignon (Whole30) and Loaded Portobello Mushrooms (Whole30). Evening Defrost the bacon, if frozen. Prepare the Moroccan Meatballs (Paleo) and Simple Salad (DF). Night Defrost the bacon and shrimp, if frozen. Wednesday Morning Prepare the Mushroom and Bacon Quiche (Paleo). Afternoon Prepare the Tomato Basil Salad (DF) and Zucchini Pasta Carbonara with Shrimp. Evening Prepare Veggie "Ceviche" and refrigerate. Prepare the Sonoma Chicken Salad. Soak the cashews. Thursday Morning Defrost the boneless chicken breast and bacon, if frozen. Prepare the Chicken Pesto Disks. Afternoon Prepare the Jamaican Jerk Pork Wraps (Paleo) and Veggie "Ceviche". Evening Defrost the bacon, if frozen. Prepare the Chicken and Bacon with Kale and Roasted Red Potatoes (DF). Night Defrost the salmon fillet and sea scallop, if frozen. Friday Morning Prepare the Breakfast Fried Rice (Paleo). Afternoon Prepare Ceviche and place in fridge. Prepare the Cauliflower Rice and Red Pepper Noodle Stir-Fry. Evening Prepare the Ceviche and Green Bean Salad (DF). Night Defrost the pork tenderloin, if frozen. Saturday Morning Prepare the Eggs with Mango Gazpacho. Afternoon Prepare the Roasted Pork Medallions and Peaches (Whole30) and Roasted Potatoes (DF).
Shopping List This shopping list reflects the default portion size that you have set in your personal settings. You can also override portions on individual recipes. A note about quality and sourcing: We highly recommend that all meat and dairy comes from healthy, pasture raised animals. Choose organic whenever possible, and any canned items should be BPA-free. Go to your shopping list in the website to see our recommended brands and online resources. My Favorite Shop Vinegar and Oils apple cider vinegar - 4 tablespoons avocado oil - 1 tablespoon balsamic vinegar coconut oil - 3/4 cup extra virgin olive oil - 1 1/2 cups olive oil - 3/4 cup arugula - 4 ounces asparagus - 4 ounces avocados - 1 1/2 baby red potatoes - 1/2 pound baby salad greens - 4 ounces baby Yukon gold potatoes - 1 pound bell pepper - 1 blueberries - 1/2 cup butter lettuce - 1/2 head cauliflower - 3/4 head celery - 1 stalk cherry tomatoes - 2 cups chives - 1 tablespoon cilantro - 1 bunch cremini mushrooms - 1/4 pound cucumbers - 1 1/4 fresh basil - 1 cup fresh basil - 1/2 handful fresh dill - 2 tablespoons fresh dill - 2 sprigs fresh ginger - 3/4 inch fresh mint - 1 tablespoon fresh parsley - 5 tablespoons fresh summer herbs - 2 tablespoons fresh tarragon - 1 tablespoon fresh thyme - 1 tablespoon garlic - 3 heads Granny Smith apples - 2 green beans - 1 1/4 pounds green onion - 1 heirloom tomatoes - 1 1/2 jalapeño pepper - 3/4 kale - 2 bunches lemons - 4 1/4 limes - 4 3/4 mangoes - 2 1/2 microgreens - 1/4 cup minced onion - 1/2 teaspoon onions - 3 oranges - 2 peaches - 2 portobello mushroom cap - 1/4 pound portobello mushroom caps - 4 purple cabbage - 1/8 head radish - 1 bunch red bell peppers - 3 1/2 red grapes - 1/2 cup red onion - 1/8 romaine lettuce - 1/2 head rosemary - 1/2 sprig scallions - 2 shallot - 1/2 shiitake mushrooms - 1/4 pound spinach - 1/2 pound sweet onion - 1/2 sweet potatoes - 10 tomatoes - 4 1/4 white onion - 1/4 yellow onion - 1/2 zucchinis - 5 bacon - 28 ounces bacon - 7 slices bacon fat - 1 tablespoon beef roast - 1 pound boneless chicken breast - 3/4 pound cooked chicken - 1 1/2 cups cooked chicken breast - 1 cooked chicken breast - 1/2 pound filet mignon - 3/4 pound ground chicken - 1/2 pound ground lamb - 3/4 pound ground pork - 1/2 pound pork tenderloin - 3/4 pound red snapper - 3/4 pound salmon - 12 ounces salmon fillet - 1/3 pound sea scallop - 1/4 pound shredded pork - 1 cup shrimp - 1/2 pound whole chicken - 2 pounds toasted sesame oil - 1/4 teaspoon Produce Meat/Seafood Canned/Jarred Goods beef broth - 1/2 cup capers - 1 1/2 teaspoons chicken stock - 1 1/4 cups coconut aminos - 1/2 cup Dijon mustard - 3 teaspoons mayonnaise - 3/4 cup tahini - 2 tablespoons tomato paste - 1/4 cup whole grain mustard - 1 1/2 teaspoons
Sweeteners & Baking Supplies dates - 2 dried cherries - 1/4 cup Spices cinnamon - 2 teaspoons coarse sea salt - 5 1/2 teaspoons dried basil - 1/2 teaspoon dried oregano - 1 teaspoon dried parsley - 1/2 teaspoon dried thyme - 1/4 teaspoon dulse flakes - 1/4 teaspoon garlic powder - 1 1/2 teaspoons ground black pepper - 2 1/3 teaspoons ground cumin - 3 teaspoons ground ginger - 1 teaspoon Jamaican jerk seasoning - 1 tablespoon onion powder - 1 1/2 teaspoons paprika - 2 1/4 teaspoons peppercorns - 1 teaspoon red chili flakes - 1/2 pinch sea salt - 1 1/2 teaspoons thyme - 1 bunch Eggs & Dairy eggs - 18 ghee - 1 1/2 teaspoons Drinks filtered water - 2 1/4 pints Asian fish sauce - 1 tablespoon Deli & Prepared Foods biltong - 1 cup guacamole - 1/4 cup Household parchment paper Bulk cashews - 1/8 cup pine nuts - 1/8 cup
Sunday, 10th June 2018 Lemon Herb Stuffed Omelette Active Time: 45m Total Time: 45m 1 zucchini 1/3 bunch thyme 1/4 lemon 1/2 avocado, for garnish 4 eggs 1 tablespoon avocado oil, or coconut oil 1 teaspoon onion powder 1 teaspoon garlic powder 1/4 cup microgreens, for garnish 1 To make zucchini noodles, use a julienne peeler or a spiral cutter, or simply use a sharp knife to cut the zucchini first lengthwise into strips, then slice those strips as finely as possible into spaghetti-like pieces. Allow to strain in a colander while preparing the eggs. 2 Chop thyme. Zest the lemon. Peel, pit, and slice avocado. 3 Working in batches, heat a skillet over medium-low heat, add 1/2 tablespoon oil, and crack 2 eggs into the pan before it is hot. Break the yolks and stir around until mixed to your preference, then let sit and cook. While the omelette is slowly cooking, add 1/2 teaspoon of onion powder and 1/2 tablespoon of thyme. Allow to cook for about 5 minutes until the edges are cooked but not over cooked. Transfer to a plate. Repeat with remaining omelettes. 4 Add zucchini noodles to the skillet along with garlic powder and sauté, stirring for 5 minutes until wilted and cooked down. Add lemon zest and stir. Transfer an even portion of zucchini to each omelet, and fold the omelet edge over. 5 Garnish with avocado and microgreens and enjoy! Note: This recipe was contributed by Kari Owens of WholeLifeFullSoul.com - @wholelifefullsoul on Instagram
Sunday, 10th June 2018 Lemon Green Beans (DF) 1/2 pound green beans 1/2 lemon coarse sea salt, to taste 1 1/2 tablespoons olive oil 1 Trim the pointy ends off the green beans with a sharp knife. 2 Grate the zest of 1/2 the lemon and set aside. Juice the lemon. 3 Fill a sauce pan half-way with salted water and bring to a boil. 4 Add green beans and cook beans until tender, about 10 minutes. 5 Turn off heat. Drain, and return to pan. 6 Toss with olive oil and lemon juice. 7 Serve sprinkled with sea salt to taste and lemon zest. Active Time: 10m Total Time: 20m
Sunday, 10th June 2018 White Fish Packets with Zucchini and Summer Herbs (Paleo) Active Time: 15m Total Time: 35m 2 small zucchinis 1/2 lemon 1 clove garlic 2 tablespoons chopped fresh summer herbs, (basil thyme oregano) plus more for garnish 1/8 cup mayonnaise 3/4 pound red snapper, or other light white fish coarse sea salt, to taste ground black pepper, to taste parchment paper 1 Preheat the oven to 400F. 2 Slice the zucchini into thin 1/8 inch rounds; set aside. Juice the lemon and mince the garlic. Chop fresh herbs. 3 In a small bowl, combine the mayo, lemon juice, garlic, and herbs. 4 Cut fish into individual serving portions. Cut large squares of parchment paper for each serving of fish. 5 Divide the zucchini evenly between the 4 pieces, and place them at the center of each square, topped with a piece of fish. Sprinkle fillet generously with salt and pepper. 6 Top each packet with a 1/4 of the herb mayo sauce and spread evenly with the back of a spoon. 7 Fold up parchment paper to make a sealed parcel: With the square sheet in front of you, bring the top and bottom edges together and fold over several times. Then fold each remaining side up to make a neat, tight packet. 8 Bake for 20 minutes. Use a pair of kitchen scissors to cut open the packets, taking care to avoid burns from escaping steam. Garnish with a generous pinch of fresh herbs and serve immediately. Note: Real Plans Tip: If you are following a Whole30 diet, be sure to use mayonnaise that is compliant with your food restrictions.
Sunday, 10th June 2018 Slow Cooker Shredded Beef (Whole30) Active Time: 20m Total Time: 12h 0m 1 pound beef roast 2 cloves garlic 1/4 bunch cilantro 1/2 small lime 2 1/2 tablespoons apple cider vinegar 2 1/2 tablespoons chicken stock, or water 2 1/2 tablespoons extra virgin olive oil 2 teaspoons ground cumin 1 teaspoon peppercorns 1 teaspoon dried oregano 1/4 teaspoon coarse sea salt, plus more to taste 1 Mince garlic and cilantro. Juice lime. 2 Combine all ingredients well. 3 Marinate meat for at least 4 hours, but up to 48 hours. 4 Add everything to the slow cooker and cook on low for 6-8 hours until meat pulls apart easily with a fork.
Sunday, 10th June 2018 Arugula Salad with Lemon Tahini Dressing 1/4 cucumber 1 green onion 1/2 lemon 2 tablespoons tahini 1/3 cup extra virgin olive oil 4 ounces arugula 1 2 3 Juice lemon. Slice the cucumber and green onions. In a small bowl, whisk together lemon juice, tahini, and olive oil until well combined. In a large bowl combine arugula, cucumber and green onions. Add dressing to taste and toss to coat. Serve. Active Time: 5m Total Time: 5m
Sunday, 10th June 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
Monday, 11th June 2018 Cherry Tarragon Breakfast Sausages 1/4 cup dried cherries 1/8 onion 1 tablespoon fresh parsley 1 tablespoon fresh tarragon 1/2 teaspoon sea salt 1/2 teaspoon ground black pepper 1/2 pound ground pork 1 tablespoon coconut oil, for frying 1 Place the cherries in a bowl of hot water for about 10 minutes to slightly reconstitute them. Dice onion. Mince parsley and tarragon. 2 Combine the onion, parsley, tarragon, salt, and pepper in a bowl and mix well. Add the cherries when soft, and then add the ground pork. Mix all ingredients well. Form small patties and place on a plate. 3 Heat a skillet to medium heat and add some of the coconut oil. Fry the patties until brown, about 5 minutes. Flip and flatten with the back of your spatula. Cook another 5 minutes or until brown. Test one sausage to make sure the center is completely cooked. Active Time: 25m Total Time: 25m Note: This recipe was contributed by Diana Rodgers, RD of Sustainabledish.com - @sustainabledish on Instagram. Photo credit: Paleo Lunches and Breakfasts on the Go by Diana Rodgers, RD.
Monday, 11th June 2018 Simple Lemon Dill Baked Salmon with Caper Aioli Active Time: 10m Total Time: 25m 1 1/2 cloves garlic 1/2 lemon 12 ounces salmon 1 1/2 teaspoons ghee, plus more for greasing pan 1/4 teaspoon sea salt 1/8 teaspoon ground black pepper 2 sprigs fresh dill 1 1/2 teaspoons capers, chopped 1/8 lemon 1/8 cup mayonnaise 1 Preheat the oven to 375 F. Mince garlic. Slice lemon. 2 Grease a large glass baking dish with ghee, and lay the pieces of salmon in the dish, leaving a little wiggle room between each piece. 3 Divide the minced garlic among the pieces of salmon and rub it all over the fish. Season each piece with salt and pepper, divide the ghee among the pieces of salmon, placing a little dollop in the middle of each piece of fish. Place a sprig of dill and slice of lemon on top of each fish. 4 Cover the dish with aluminum foil, and pop it in the oven. 5 Bake for about 20 minutes, until salmon is cooked almost all the way through and flakes easily with a fork. To prevent it from drying out, make sure it doesn t bake to the point where lots of white stuff is coming out of the fish (that means it s overcooked!) 6 While the salmon is baking, make your aioli: Chop capers. Juice lemon. Whisk together the mayonnaise, capers, and lemon juice, and set aside until ready to serve. 7 When the salmon is done, top with a dollop of caper aioli, and devour! Note: This recipe was contributed by Dana of realfoodwithdana.com - @realfoodwithdana on Instagram.
Monday, 11th June 2018 Simple Radish Salad 1/2 bunch radish 1/4 lemon coarse sea salt, to taste 1 Using a food processor, slice the radishes as thinly as possible. 2 Juice the lemon. 3 Garnish with lemon juice and sea salt. Active Time: 5m Total Time: 5m
Monday, 11th June 2018 Chicken Club Sweet Potato Sandwich 1/2 pound cooked chicken breast 2 large sweet potatoes sea salt, to taste ground black pepper, to taste 4 slices bacon 1 tomato 1/2 head romaine lettuce 1/4 cup guacamole 1 Preheat oven to 400F. 2 Thinly slice chicken and sweet potatoes length wise. 3 Season sweet potatoes with salt and pepper and place on a lightly greased baking sheet. Bake for about 10-12 minutes on each side or until golden brown and crispy. 4 While sweet potatoes are cooking, cook bacon. Slice tomatoes. 5 Once sweet potatoes are ready, assemble your stack, layering all ingredients between two slices of roasted sweet potato. Active Time: 20m Total Time: 20m Note: This recipe was contributed by Dolly of UnapologeticallyLiving.wordpress.com - @Dollyessfit on Instagram.
Monday, 11th June 2018 Cherry Tomato and Dill Salad 1/2 lemon 1 tablespoon fresh dill 1/2 shallot 1/2 clove garlic 2 cups cherry tomatoes 1 1/2 tablespoons olive oil coarse sea salt, to taste ground black pepper, to taste 1 2 3 Juice lemon. Chop dill. Mince shallot and garlic. Halve tomatoes. In a bowl or jar, mix together the lemon juice, onion, garlic, dill, salt, and pepper. Slowly whisk in the olive oil. Add the cherry tomatoes to the bowl and toss to coat. Taste and re-season if necessary. Active Time: 10m Total Time: 10m Note: This recipe was contributed by Ashley Pardo, MLA, NTP - @grizzlykitchen on Instagram.
Monday, 11th June 2018 Sweet Potato and Blueberry Hash 2 sweet potatoes 2 Granny Smith apples 2 teaspoons cinnamon 2 tablespoons coconut oil 1/4 cup filtered water 1 teaspoon ground ginger 1/2 cup blueberries 1 2 3 4 5 6 Peel and dice sweet potatoes and apples. Toss sweet potato in cinnamon in a mixing bowl. Heat coconut oil in a large skillet over medium heat. Add the sweet potato to the skillet, and simmer and stir for about a minute or two. Add water to skillet, and cover for about 5 minutes. Meanwhile, toss the diced apple in ground ginger. Remove skillet lid and add the apple. Simmer and stir for about a minute, and then toss in the blueberries. Give it all another big stir, then cover again for another 4 minutes. You may need a little more water to continue steaming. When the potatoes are soft, and the apples still slightly crisp, it is done! The blueberries are going to bleed their sweet flavor, and turn this dish purple. It s like painting with food! Active Time: 20m Total Time: 20m Note: This recipe was contributed by Lisa McLeod of MadebyMcLeod.com - @lisamcleod on Instagram.
Tuesday, 12th June 2018 Roasted Garlic Chicken Sausage 1/2 head garlic 1/2 teaspoon olive oil 1/2 pound ground chicken, or turkey 1/2 teaspoon onion powder 1/2 teaspoon minced onion 1/2 teaspoon dried basil 1/2 teaspoon dried parsley 1/3 teaspoon sea salt 1 1/2 teaspoons coconut oil, or ghee 1 2 Active Time: 20m 3 4 5 6 7 Preheat the oven to 400. First, we ll roast the garlic. Cut off the top part of the garlic head so the cloves are visible, and peel off the excess outside layers, leaving a layer intact. Drizzle the top with olive oil, and wrap it loosely in aluminum foil. Place the garlic on a baking sheet and roast for 40 minutes. Allow it to cool before handling. Meanwhile, combine the rest of the ingredients for the sausage (except the coconut oil or ghee): the ground chicken, onion powder and minced onion, basil, parsley, and sea salt. Once the garlic has baked and is cool enough to handle, mash up a few cloves with a fork, and mix those into the sausage mixture. Use a cookie scoop to make meatball-sized mini sausages. Leave them in a ball shape. Heat a large cast iron skillet with the coconut oil or ghee. Once it s hot, add the sausages, and press them down slightly with your hand to flatten them. Cook for 3-4 minutes on first side, and 2 mins on second side, or until cooked through. Total Time: 55m Note: This recipe was contributed by Dana of realfoodwithdana.com - @realfoodwithdana on Instagram.
Tuesday, 12th June 2018 Filet Mignon (Whole30) Active Time: 10m Total Time: 40m 3/4 pound filet mignon sea salt, to taste ground black pepper, to taste 1 1/2 teaspoons olive oil, or fat of choice 1 Remove the filet mignon to come to room temperature on the countertop for approximately 20 minutes. 2 Preheat your oven to 425F. Season the filet mignon generously with salt and pepper on both sides. 3 Heat a large oven-safe sauté pan over medium-high heat. Add the fat and let it get hot. 4 Add the steaks to the hot pan and let them cook undisturbed for 4 minutes. Use a timer and don t move the filets around in the pan during this time. After 4 minutes, flip the filets. Then immediately transfer the sauté pan to your pre-heated oven and set your timer. Cook in the oven for 5-7 minutes, depending on your preferred level of doneness: 5 minutes for rare, 6 minutes for medium-rare or 7 minutes for medium. 5 Remove the pan from the oven and transfer the filets to a clean plate. Tent with foil and let them rest for 5 minutes. Do not leave the filets to rest in the pan or they will overcook. 6 Serve.
Tuesday, 12th June 2018 Simple Salad (DF) 1/4 cup extra virgin olive oil 1 1/2 teaspoons Dijon mustard 1 1/2 teaspoons apple cider vinegar coarse sea salt, to taste ground black pepper, to taste 4 ounces baby salad greens 1 In a small jar with a lid, combine all ingredients except for the greens. 2 Shake well. 3 Place greens in a large bowl and add dressing to your taste. 4 Toss and serve. Active Time: 5m Total Time: 5m Note: Real Plans Tip: If you are following a Whole30 diet, be sure to use mustard that is compliant with your food restrictions.
Tuesday, 12th June 2018 Moroccan Meatballs (Paleo) Active Time: 1h 0m Total Time: 1h 0m For the meatballs: 1 tablespoon fresh parsley 1 teaspoon paprika 3/4 teaspoon ground cumin 1/2 teaspoon coarse sea salt ground black pepper, to taste 3/4 pound ground lamb For the sauce: 1 teaspoon coconut oil 1/2 onion 1 clove garlic 3/4 teaspoon paprika 3/4 teaspoon coarse sea salt ground black pepper, to taste 3/4 tomato 1/2 cup chicken stock, (or beef or lamb broth) 1/4 cup tomato paste 1 tablespoon fresh parsley 1 Mince parsley. In a large mixing bowl, combine the parsley, paprika, cumin, salt, and pepper with a fork. With your hands, knead lamb into the mixture until all of the ingredients are incorporated. 2 Use a tablespoon to scoop ping pong sized balls of lamb onto a parchment-lined cookie sheet. Roll each between your hands to make a smooth ball. 3 For the sauce: 4 Dice the onion and tomatoes. Crush the garlic. 5 Heat the oil in a large pot. Add onions and sauté until soft, about 5 minutes. Add the garlic, paprika, salt, and pepper and stir about 30 seconds. Add the diced tomatoes to the pan and stir about 1 minute. Add the stock, tomato paste, and parsley, mixing to dissolve the tomato paste. 6 Bring the sauce to a boil, then gently place the meatballs in the skillet, cover, and reduce heat to simmer. Cook 40 minutes covered. Note: If desired, freeze the meatballs and sauce after cooling for a later meal.
Tuesday, 12th June 2018 Loaded Portobello Mushrooms (Whole30) Active Time: 10m Total Time: 35m 1/4 pound bacon 4 portobello mushroom caps 2 tablespoons extra virgin olive oil 2 cloves garlic coarse sea salt, to taste ground black pepper, optional to taste 1/2 bunch kale 1 Cook bacon in a large pan over medium high heat until just crispy. Remove from heat, and when cool, crumble finely. 2 Preheat oven to 425F. Place portobellos in a single layer of a baking dish. Drizzle each portobello cap with 1/2 T. olive oil and 1/2 T. bacon fat. 3 Finely mince the garlic and sprinkle evenly over mushroom caps. Season generously with sea salt and freshly ground black pepper. Bake for 20-25 minutes until the mushrooms darken. 4 Pour most of the fat from the bacon pan, reserving a few tablespoons for cooking the kale. Remove stems from kale and chop finely. Cook kale in bacon fat until tender and bright green. 5 When the mushrooms are baked, top with kale and serve.
Tuesday, 12th June 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
Wednesday, 13th June 2018 Mushroom and Bacon Quiche (Paleo) Batch: 1 (8 Servings) Active Time: 45m Total Time: 1h 30m For the crust: 1 sweet potato For the filling: 1 pound bacon 1/4 pound cremini mushrooms 1/4 pound portobello mushroom cap 1/4 pound shiitake mushrooms 1/2 onion 10 eggs 1/4 cup filtered water 1 teaspoon coarse sea salt 1/4 teaspoon ground black pepper 1/2 teaspoon paprika 1 tablespoon fresh thyme 1 For the crust: Preheat oven to 350F. Grate potato. 2 Layer the bottom and sides of a quiche pan or 8x8 inch baking dish with shredded sweet potato. 3 Bake the sweet potato-lined dish for 20 minutes while you prepare the other ingredients. 4 For the filling: Cut the bacon into slivers. Cut cremini mushrooms into quarters or eighths, depending on size. Dice the portobello mushroom caps and cut the shiitake mushrooms into quarters, removing and discarding the stems. Peel and slice the onion thinly. 5 Fry bacon in a pan and remove with a slotted spoon. 6 Pour off all but 2 tablespoons bacon fat, filter through a mesh strainer and reserve for later use. 7 In a bowl, toss cut mushrooms with reserved fat, then place on a rimmed baking sheet in a single layer. Roast for about 15 minutes, or until cooked and firm. Remove from oven and set aside. 8 While the mushrooms are baking, in a large bowl, beat the eggs with the filtered water, salt, pepper, and paprika. Chop the thyme. 9 In a large bowl, combine roasted mushrooms, onion, bacon and thyme. 10 Evenly distribute this mixture in pre-baked crust. 11 Pour egg mixture over top. 12 Bake for 45 to 55 minutes, or until a knife inserted into the center of the quiche comes out clean. Serve warm or at room temperature. 13 Serve immediately or warm later in the oven. Note: Make this recipe ahead of time for quick grab-and-go breakfasts on busy mornings
Wednesday, 13th June 2018 Tomato Basil Salad (DF) 1 1/2 medium heirloom tomatoes, (or whatever is seasonal near you) 1/2 handful fresh garden fresh basil 1 1/2 tablespoons extra virgin olive oil balsamic vinegar coarse sea salt, to taste ground black pepper, to taste 1 Slice tomatoes about 1/2 an inch thick, and chop basil. 2 Arrange tomatoes on a plate, top with chopped basil, olive oil, a drizzle of balsamic vinegar, sea salt and fresh ground pepper to taste. Active Time: 5m Total Time: 5m
Wednesday, 13th June 2018 Zucchini Pasta Carbonara with Shrimp Active Time: 35m Total Time: 35m 3 slices bacon 2 zucchinis 1/2 onion 1 clove garlic 4 ounces asparagus 1/8 cup fresh parsley 1/2 pound shrimp 1 tablespoon olive oil ground black pepper, to taste 1 Cook bacon and crumble. Set aside. 2 Using a spiral cutter/julienne peeler, cut zucchini into "noodles." An alternate option to using a spiral cutter is to simply use a vegetable peeler to cut zucchini into wide ribbons. 3 Dice onion and mince garlic. Cut asparagus into 1-inch pieces. Chop parsley and set aside. 4 Peel and devein shrimp and remove tails. 5 Heat a large skillet over medium-high heat, add 1/2 of olive oil and zucchini. 6 Cook, stirring often until zucchini are just tender, about 5 minutes. Remove to a bowl and cover to keep warm. 7 To the same pan, add remaining olive oil and onion. 8 Saute onion until it starts to soften, then add garlic and cook, while stirring, for an additional 30 seconds or until the garlic is fragrant. 9 Add asparagus and stir. Cook an additional 2 minutes, stirring often. 10 Add shrimp and stir fry with the vegetables for 4-5 minutes or until they re pink and cooked through (being careful not to overcook them). Stir in crumbled bacon and parsley and remove from heat. 11 Toss shrimp and vegetable mixture with the zucchini and season with salt and pepper to taste. 12 Drizzle with additional olive oil before serving, if desired. Note: This recipe was contributed by Jessica & Stacie of TheRealFoodRDs.com - @therealfoodrds on Instagram.
Wednesday, 13th June 2018 Sonoma Chicken Salad Active Time: 15m Total Time: 15m 1 large cooked chicken breast 1/2 cup red grapes 1 stalk celery 1/2 avocado For the sauce: 1 tablespoon fresh dill 1 tablespoon chives 1/4 cup mayonnaise 1/4 teaspoon garlic powder sea salt, to taste ground black pepper, to taste 1 Dice chicken. Halve red grapes. Chop celery. Peel, pit, and dice avocado. Mince dill and chives. 2 In a bowl, whisk together all sauce ingredients. You can also do this in a food processor, pulsing a few times. Depending on desired consistency, you can add a teaspoon or two of water or unsweetened coconut milk to thin the sauce. 3 In a separate bowl, combine chicken, grapes, and celery. Using a large spoon, combine salad mixture (except avocado) with sauce. Add avocado last, as to not smash it into guacamole salad. Note: This recipe was contributed by Danika Brysha - @danikabrysha on Instagram. Real Plans Tip: If you are following a Whole30 diet, be sure to use mayonnaise that is compliant with your food restrictions.
Thursday, 14th June 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, 14th June 2018 Chicken Pesto Disks 2 large sweet potatoes 1 tomato 1 1/2 cups cooked chicken 1 1/2 teaspoons olive oil sea salt, to taste ground black pepper, to taste 1/4 cup olive oil 1 cup fresh basil 1/8 cup pine nuts 1/8 cup cashews 1 Preheat oven to 415F. Slice sweet potato into discs. Slice tomatoes. Shred chicken. 2 Toss sweet potato discs in a large bowl with olive oil, salt, and pepper. 3 Line baking sheets with parchment paper. Lay sweet potato discs flat in rows onto baking sheets. Bake for 20 minutes and flip. Bake another 10 minutes until sweet potatoes are slightly brown and crispy. 4 Make pesto by adding olive oil, basil, pine nuts, and cashews to a blender. Pulse until combined as a paste. Salt to taste. 5 Layer sweet potatoes, pesto, tomato slice, chicken, and a bit more pesto. Active Time: 10m Total Time: 40m Note: This recipe was contributed by Michelle Smith of TheWholeSmiths.com - @thewholesmiths on Instagram.
Thursday, 14th June 2018 Jamaican Jerk Pork Wraps (Paleo) Active Time: 20m Total Time: 20m For the mayo: 1/2 clove garlic 1/2 lime 1/4 cup mayonnaise 1/4 teaspoon garlic powder coarse sea salt, to taste For the wraps: 1/4 teaspoon dried thyme 1 red bell pepper 1 mango 1/2 orange 1 tablespoon Jamaican jerk seasoning 1 cup shredded pork 1/2 head butter lettuce 1 For the mayo: Mince garlic. Juice and zest lime. 2 In a small bowl, combine all ingredients. If possible, prepare a few hours to a day before, cover, and chill in fridge to allow flavors to meld. 3 For the wraps: Crush the thyme. Finely dice the red peppers. Peel, seed and finely dice the mangoes. Juice the orange. 4 Reheat shredded pork on stovetop and add orange juice, jerk seasoning, and thyme. Allow to cook for 10 minutes or longer on low so infuse flavors. 5 Juice the lime and stir lime juice into meat. 6 Wash and separate butter lettuce into whole leaves. 7 Spoon some meat onto the center of each wrap. Top with diced bell pepper, mango and lime mayo. Roll up and serve immediately. Note: Real Plans Tip: If you are following a Whole30 diet, be sure to use homemade lime mayonnaise that is compliant with your food restrictions.
Thursday, 14th June 2018 Chicken and Bacon with Kale 4 ounces bacon 3/4 pound boneless chicken breast 1/2 bunch kale sea salt, to taste ground black pepper, to taste 1 2 3 4 5 Dice bacon. Chop chicken into bite-sized pieces. Strip kale from stems and chop roughly. In a large skillet over medium high heat, fry the bacon until crispy. When bacon is crispy, remove to a paper towel-lined plate to drain. Pour most of the bacon grease (leave about 3 T.) through a fine metal sieve into a clean mason jar. Allow to cool on the countertop to room temperature, then cover and store in the fridge to use for frying in a future meal. Add diced chicken to pan and cook through. When cooked through, add kale and cover for a few minutes until kale is tender. Stir bacon into chicken and kale, then add salt and pepper to taste. Active Time: 20m Total Time: 20m
Thursday, 14th June 2018 Veggie "Ceviche" Active Time: 30m Total Time: 30m 1 red tomato 1/2 cucumber 1/4 head cauliflower 1/2 mango 1/8 head purple cabbage 1/4 jalapeño pepper, optional 1 orange 1 lime 1/8 red onion 1/4 bunch cilantro 1 tablespoon fresh mint 1/2 inch fresh ginger 1/2 pinch red chili flakes 1/4 teaspoon dulse flakes 1/4 teaspoon ground cumin 1/2 teaspoon coarse sea salt, plus more to taste 1 Mince the tomatoes. Seed and mince the cucumber. Break the cauliflower into tiny florets and discard the stems. Peel, pit and mince the mango. Mince the cabbage. 2 Remove seeds and pith from jalapeno then dice, wearing gloves to avoid burning your skin. Juice the citrus fruit. Peel and chop the onion. Chop cilantro and mince the mint. Peel and grate the ginger. 3 Place all the minced veggies in a glass dish with the citrus juices, ginger, red chili flakes, dulse flakes, cumin and sea salt, tossing to coat. Cover and refrigerate for at least 3 to 4 hours - preferably overnight - stirring occasionally. 4 Serve.
Friday, 15th June 2018 Breakfast Fried Rice (Paleo) 1/4 head cauliflower 1/2 clove garlic 1/2 onion 1/2 bunch kale 2 scallions 1 1/2 teaspoons coconut oil 1/2 teaspoon coarse sea salt, as needed 1/2 teaspoon ground black pepper, as needed 4 ounces bacon 2 eggs 1 tablespoon fish sauce 1/4 teaspoon toasted sesame oil 1 2 3 4 5 6 7 8 9 Active Time: 45m 10 Total Time: 45m 11 Break cauliflower into florets. Mince garlic. Finely dice onion. Strip kale from stem and finely chop the leaves. Chop scallions. Use a food processor to pulse cauliflower florets into a rice-like texture. Heat coconut oil in a skillet over medium heat. Sauté garlic for 1-2 minutes. Add in cauliflower rice and sauté for an additional 4 5 minutes. Season with salt and pepper, to taste. Cook bacon slices in a large frying pan over medium heat. While bacon is cooking, use a wire whisk to beat the eggs with fish sauce and toasted sesame oil in a bowl. Remove cooked bacon with a slotted spoon and set aside. Drain all but 2 tablespoons of bacon fat from the pan and reserve for later use. Cut bacon into 1 inch pieces. Add diced onion to the pan and cook until translucent. Add chopped kale and cook until wilted. Then add cooked cauliflower rice and bacon. Pour beaten eggs over rice and cook until the eggs just begin to firm up. Use a wooden spoon to stir and break up any clumps. To finish the dish, top with chopped scallions, season with salt and pepper to taste, and serve.
Friday, 15th June 2018 Red Pepper Noodle Stir-Fry Active Time: 35m Total Time: 35m 2 red bell peppers 1 bell pepper 1/2 yellow onion 1/3 inch fresh ginger 1/2 cup coconut aminos 1/2 cup beef broth 2 dates 2 cloves garlic 1/4 teaspoon ground black pepper 2 tablespoons extra virgin olive oil 1 cup biltong 1 Spiralize bell pepper into noodles or cut into thin strips. Chop onion. Grate ginger. 2 Blend coconut aminos, beef broth, dates, garlic, ginger, and pepper and until smooth. 3 Saute onion and bell peppers in olive oil in a pan over medium-high heat until slightly tender (7-10 minutes or longer). 4 Add the sauce mixture and the biltong, and cook for a few minutes until heated through. Note: This recipe was contributed by Natalie Brown of LittleCoconutty.com. Biltong is a dried beef, similar to beef jerky but more tender.
Friday, 15th June 2018 Ceviche Active Time: 15m Total Time: 4h 15m 1/4 white onion 2 cloves garlic 2 limes 1/2 lemon 1/2 orange 1/3 pound salmon fillet 1/4 pound sea scallop 1/2 large tomato 1/4 bunch cilantro 1 1/2 tablespoons olive oil 1/2 avocado sea salt, to taste ground black pepper, to taste 1 Dice onion and mince garlic. Juice limes, lemon, and orange. 2 Skin and cut salmon into 1/2" cubes. Cut scallops into 1/2" cubes. 3 Place salmon and scallops in a large glass bowl. 4 Add onion, minced garlic, and juice of limes, lemon, and orange. 5 Cover and refrigerate until the fish is opaque throughout when a piece is sliced open, about 4 hours. 6 Just before serving, drain and discard extra juice from the bowl. 7 Dice tomato and finely chop cilantro. 8 Add tomatoes, chopped cilantro and olive oil, and mix well. 9 Halve the avocado and remove pit, cut lengthwise then make cross cuts to create cubes. 10 Add the avocado cubes to the fish mixture, season with salt and a good pinch of pepper. 11 Gently mix together and serve immediately. Note: This recipe was contributed by Stephanie Schoonover - @stephanieschoonover on Instagram.
Friday, 15th June 2018 Green Bean Salad (DF) 3/4 pound green beans 1/2 small lemon 1 1/2 teaspoons Dijon mustard 1 1/2 tablespoons extra virgin olive oil coarse sea salt ground black pepper 1 Trim the pointy ends off the green beans with a sharp knife. 2 Zest 1/2 of the lemon and juice all of it. 3 Fill a sauce pan half-way with salted water and bring to a boil. Add green beans and cook beans until tender, about 8-10 minutes. 4 Transfer to a bowl of ice water to cool and stop cooking process. 5 When cool, rub the beans vigorously between your hands to break them in half lengthwise. Transfer to a bowl. 6 Whisk together the mustard, lemon juice, lemon zest, and olive oil. Drizzle over the green beans and season with sea salt and fresh ground pepper to taste. Active Time: 15m Total Time: 25m Note: Real Plans Tip: If you are following a Whole30 diet, be sure to use mustard that is compliant with your food restrictions.
Friday, 15th June 2018 Cauliflower Rice 1/4 head cauliflower 1/2 small onion 1/2 clove garlic 1 1/2 teaspoons coconut oil, or fat of your choice 1/2 teaspoon coarse sea salt 1/2 teaspoon ground black pepper, optional 1 2 3 4 5 6 Break cauliflower into florets; chop the onion and mince the garlic. Use a food processor to pulse the cauliflower florets into a rice-like texture. Heat the coconut oil in a skillet over medium heat. Sauté the onion and garlic for 3 4 minutes, or until the onion is translucent. Add in the cauliflower rice and sauté for an additional 4 5 minutes. Season with salt and pepper. Active Time: 15m Total Time: 25m
Saturday, 16th June 2018 Eggs with Mango Gazpacho Active Time: 25m Total Time: 25m 1 mango 1/2 cucumber 1/2 sweet onion 1/2 red bell pepper 1 clove garlic 1/2 small jalapeño pepper, (optional) 1 tablespoon cilantro, plus more to garnish 3/4 lime 1 tablespoon extra virgin olive oil sea salt, to taste ground black pepper, to taste 2 eggs 1 Dice mango into 1/4 inch pieces. Cut cucumber and onion into 1/4 inch dice. Seed and cut bell pepper into 1/4 inch dice. Mince garlic cloves. Seed and mince jalapeno pepper. Chop cilantro. Juice lime. 2 Process mangoes and extra virgin olive oil in a blender or food processor until pureed. Transfer to a bowl, along with remaining ingredients. 3 Season with salt and pepper to taste. Refrigerate until ready to serve. 4 While gazpacho chills, cook eggs as desired- fried, poached or scrambled. 5 Serve eggs topped with gazpacho, then garnish with cilantro and enjoy!
Saturday, 16th June 2018 Roasted Pork Medallions and Peaches (Whole30) Active Time: 25m Total Time: 25m 3/4 pound pork tenderloin coarse sea salt ground black pepper 2 peaches, or nectarines 1 tablespoon bacon fat, or coconut oil 1/2 cup chicken stock 1/2 sprig rosemary 1 1/2 teaspoons whole grain mustard 1 tablespoon coconut oil 1 Preheat the oven to 400F. 2 Slice the pork tenderloin into 6-8 medallions. Season the medallions on both sides with salt and pepper. Cut the peaches in half, remove the pits, and then cut into wedges. 3 In an oven-safe pan, heat the bacon fat or coconut oil over medium high heat. Add the pork and cook for 2 minutes, then flip the pieces and cook 2-4 minutes until the pieces are browned. Remove to a plate. 4 Add the chicken stock, rosemary and mustard, and bring the pan to a boil, scraping the brown bits from the bottom of the pan with a spatula. Cook until the liquid is reduced to half, then remove from heat. 5 Return the pork to the pan and place in the oven for about 5-6 minutes; flip the pork and add the peaches. Put back into the oven and cook for another 6 minutes or until the meat is 145F at its center. Remove the pan from the oven and place the pork and peaches on a serving plate. 6 Place the pan back on the stove. Add the coconut oil and whisk to make a sauce. Pour over the pork and peaches and serve. Note: Real Plans Tip: If you are following a Whole30 diet, be sure to use mustard that is compliant with your food restrictions.
Saturday, 16th June 2018 Roasted Potatoes (DF) 1 pound baby Yukon gold potatoes, or red potatoes 1/2 head garlic 1 tablespoon coconut oil coarse sea salt ground black pepper 1 Preheat the oven to 450F. 2 Scrub the baby potatoes and cut in half. Separate the garlic into cloves and peel. 3 Place all ingredients in a shallow baking dish just big enough to fit the potatoes in a single layer. 4 Place dish, uncovered, on the center rack of the oven. After 2--3 minutes, gently turn the potatoes, coating well with the now-melted fat. 5 Season generously with sea salt and freshly ground black pepper and bake about 30-40 minutes, until tender and lightly golden-brown. Active Time: 15m Total Time: 45m Note: If this dish is being prepared with a roast, you are welcome to nest them around the roast.
Extras Basic Chicken Stock and Shredded Chicken Active Time: 15m Total Time: 9h 15m 2 pounds whole chicken 1 quart filtered water, more or less depending on the size of your crock pot 1 1/2 teaspoons apple cider vinegar 1 2 3 4 5 6 7 8 9 10 11 If frozen, allow chicken to sit submerged in a bath of cool water over-night to defrost. Remove chicken from packaging, remove giblet bag from cavity, and rinse chicken well under cold water. Place the chicken and giblets into a crock pot or pot. Fill with filtered water to cover 3/4 of the chicken. Cover and cook on high for 3 hours, or until chicken is cooked through (no pink). Remove the chicken from the water, leaving giblets. When the chicken is cool enough to handle, remove all of the meat using your fingers (gloves optional) and set aside for this week s recipes. Replace the bones and skin back into the pot with the giblets and liquid. Add the apple cider vinegar. Cover and cook on low for a minimum of 6 hours up to 24 hours or until the bones crumble when pinched. Carefully strain the broth through a fine metal sieve and discard the bones. Use the broth immediately, store in the fridge for about a week or freeze for future use in ice cube trays for quick defrosting.