WEEK 1 MEAL PLAN Note: You don t need to use weekly meal plans. You can use the example plans in your weight loss plan as a rough guide and tailor your favourites to suit. If you have difficulty planning, weekly plans can help. I generally eat very simple breakfasts (3 fried eggs in butter most days), so it doesn t need to be this varied. Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast 3 fried eggs + lamb cutlet Scrambled egg (3 to 4 eggs) + bacon 3 poached eggs + sausage 3 fried eggs + fried tomato Scrambled egg + fried mushroom, sliced avocado 3 poached eggs +spinach and tomato Frittata with melted butter on top Lunch Frittata + salad Leftover butter chicken on baby spinach Chicken salad (leftover chicken) Leftover spag bol on baby spinach Leftover chicken pie Leftover meat patties with salad Ham salad + avocado, boiled eggs Dinner Butter chicken + cauliflower rice Roast chicken + veg (make two chickens for leftovers) Spaghetti Bolognese with zucchini noodles Chicken pie (leftover chicken) topped with cauliflower mash Meat patties with yoghurt dip Bunless burgers + cheese, pickles, mustard, fried onion Meat based pizza *Yoghurt with coconut oil at some point during each day. Shopping List Lamb cutlets Lettuce Asparagus Tumeric Dill pickles (check ingredients, no sugar) Eggs Red onions Cherry tomatoes Cumin seeds Chicken stock (check no sugar) Paleo sausages (Coles in Aus) Cucumber Salad (for sides) Ginger (fresh) Mustard 2 kg beef mince Zucchini Veggies (for sides) Cinnamon 4 cans of diced tomato Yoghurt Broccoli Garam Masala Tomato paste Ham Capsicum Cardamom Chickens Cauliflower Coriander Chicken thighs Baby spinach Arrowroot Bacon Tomatoes Paprika Gouda and parmesan cheese Mushrooms Oregano Mozzarella and feta cheese Avocado Garlic Cream and sour cream Cabbage Butter Lemon *Quantity will vary depending on how many people you are cooking for. Most vegetables can be substituted for other vegetables. Tips Cook everything in butter or coconut oil Make double batches for leftovers Free-range, nitrate free bacon and ham is best
RECIPES FRITTATA 1 onion, diced 1 clove garlic, minced 1 large tomato, diced 1 tsp paprika 1 zucchini, grated A few sprigs of thyme, leaves picked (or a sprinkle of dried) 9 eggs, lightly beaten 300 ml cream 1 cup cheese, grated Salt 1. Preheat oven to 150 C (170 C if oven is not fan forced). 2. Fry the onion in butter until onion is soft. 3. Add the garlic, salt and herbs and stir. 4. Add the tomato and zucchini, and cook until slightly softened. 5. In a bowl, whisk eggs and cream, add the vegetables, and give the mixture a gentle mix with a fork. 6. Pour into a baking dish, sprinkle the grated cheese on top, and bake for around 40 minutes or until the egg mixture is firm and golden.
BUTTER CHICKEN 8 chicken thighs (preferably with the skin on), cut into fairly large pieces 2 bottles or cans of diced tomato (350 or 400 g) 1 tbsp fresh ginger, finely grated 6 cloves garlic, minced 1 small mild chilli, finely chopped (or a pinch of dried) ½ tsp cinnamon 2 tsp garam masala Salt to taste Dash of ground cardamom 200 g butter 100 ml cream 6 tbsp coriander, finely chopped 1. Puree the tomatoes with the spices and salt in a food processor. 2. Brown the chicken pieces in a little butter. 3. Add the tomato mixture to the chicken and simmer for around 10 minutes or until chicken is cooked through. 4. Remove from heat, add the butter, stir and allow to melt. 5. Add the cream and coriander and mix until well combined. SPICED CAULIFLOWER RICE 1 small cauliflower (around 900 g) 1 tsp cumin seeds ½ tsp tumeric 3 tbsp butter 1. Break the cauliflower into large pieces, process in a food processor using quick pulses until the cauliflower resembles rice. 2. Melt the butter in a frying pan, add the cumin and tumeric, and stir for a minute. 3. Add the cauliflower, mix until the butter and spices are combined, and cook for 6 minutes (stirring continuously). 4. Mix, and serve.
CHICKEN PIE WITH CAULIFLOWER MASH 1 large cauliflower 4 cups chicken, either browned or leftover 4 cups vegetables (such as cabbage or broccoli), chopped 4 to 5 tbsp arrowroot or kudzu (mixed with a little water) 2 cups chicken stock Butter Salt 1. Preheat oven to 170 C (190 if oven is not fan forced). 2. Cut cauliflower into pieces and steam. 3. Melt a little of the butter in a frying pan, add vegetables and chicken and mix. 4. Add chicken stock and salt and cook until mixture is simmering. 5. Add the arrowroot or kudzu, and stir well until thickened. Add more if needed. 6. Place the chicken and vegetable mixture into a baking dish. 7. Mash the cauliflower with the butter (easiest in food processor), place on top of the chicken mixture, spread out with a fork, then cook for around 20 minutes or until golden brown.
MEAT PATTIES WITH YOGHURT DIPPING SAUCE 500 g chicken or beef mince 1 egg (not necessary when using chicken mince) 1 tsp powdered cumin 2 cloves garlic, minced 2 tsp fresh coriander, finely chopped (optional) Butter or coconut oil for frying Yoghurt for dipping 1. Place all ingredients into a large bowl and knead together with hands. 2. Roll into patties. 3. Melt the butter or oil in a frying pan and fry on both sides until cooked through and golden brown. 4. Serve with plain yoghurt (to add extra colour, add a little fresh coriander to the yoghurt).
MEAT-BASED PIZZA 1 kg beef mince 1 avocado 1 tbs sour cream Crushed garlic 1 red onion 1 cup sliced mushrooms 1 cup cherry tomatoes 150 g meat (chicken/ham etc.) 50 g feta cheese 1 cup spinach leaves 2 cups grated cheese 8. Base: Press raw minced meat into a large oven tray (you can mix in herbs/garlic here for more flavour) 9. Cook at 180C for approx. 30 mins, or until meat is going hard and crusty. 10. The water and liquid from meat will separate and need to be drained off. You can do this a couple of times in the 30 mins. 11. Guacamole: Mash an avocado in a bowl, add sour cream and mix. 12. Salt and pepper, lemon juice and any other herbs/spices can be added to individual preference. 13. Toppings: Spread guacamole over top of cooked base, and add all ingredients to top. Finish with grated cheese. Put back in oven for a further 20-30mins.
SPAGHETTI BOLOGNESE 1 large onion 1 kg beef mince 2 cans diced tomato 3 cloves garlic, minced 1 tsp dried oregano Salt and pepper Grated parmesan for serving 4 large zucchini made into zucchini noodles (with a spiraliser or peeler with julienne blade). 1. Fry the onion in a little coconut oil until transparent. 2. Add the garlic, stir for a minute. 3. Add the mince, fry until cooked. 4. Add the tomato and herbs and salt and pepper and simmer for 15 minutes. 5. Fry the zucchini noodles in butter for 5 minutes. 6. Serve topped with the sauce and cheese.