Week 4
Meal Plan Breakfast Lunch Dinner Day 1 Smoked Salmon Omelet Chicken and Mushrooms with Cream Sauce Mama s Meatloaf and Mashed Cauliflower A4 B4 C4 Day 2 Savory Sausage Breakfast Cups A1 D4 Lemon Pepper Salmon with Asparagus E4 Leftovers from C4 C4 Day 3 Egg Strata with Brussels Sprouts and Mushrooms Leftovers from D4 Creamy Chicken Butternut Squash Soup G4 D4 I4 Day 4 Leftovers from G4 Spinach, Cucumber & Salmon Salad Memphis Style Baked Ribs and Grain Free Mac and Cheese G4 K4 Day 5 Day 6 Eggs with Crispy Zucchini Hash Browns Bacon Wrapped Sausage Links and Scrambled Eggs Homemade Eggplant Lasagna Almond Crusted Shrimp Cakes with Baby Spinach Almond Parmesan Crusted Pork Chops and Asparagus M4 N4 O4 Simple Salsa Verde Chicken and Grilled Cheesy Zucchini J4 H4 F4 Day 7 Reward Day, Eat What You Would Like! Reward Day, Eat What You Would Like! Reward Day, Eat What You Would Like!
Shopping List PANTRY ITEMS 10 tbsp Extra virgin olive oil 3 tbsp Coconut oil 4 oz Smoked salmon (canned) 3/4 cups Chicken broth Salt and pepper 1 cup Almonds 2 tbsp Tomato paste 1/2 tbsp White wine 1/4 cup Salsa verde 1/2 tsp Cumin 3 tsp Garlic powder 1 tsp Horseradish 2 tbsp Paleo mayonnaise 2 tbsp Paprika 3 tbsp Dijon-style mustard 4 oz Salmon (canned) 1/4 tsp Cayenne pepper 1/2 tbsp Onion powder 1/4 tsp Turmeric 2 tbsp Nutritional yeast 1/4 tsp Cornstarch 2 1/4 tsp Oregano 2 tbsp Almond butter 1 cup Chicken stock I4 MEALS A4, B4, C4, E4, F4, I4, K4, M4, N4, O4 A4, H4 A4 B4,F4 All to taste C4, G4, H4, 04 C4 E4 F4 F4 F4,,M4 H4 H4 H4, J4,04 K4,M4 N4,O4 FRESH HERBS AND PRODUCE 2 tbsp Dill 3/4 cup Onion 2 1/4 cups Mushrooms 3 tbsp Parsley 5 cloves Garlic 1/2 cup Cauliflower 1/2 cup Green bell peppers 1 cup Carrots 1/4 cup Scallions 20 spears Asparagus 2 Lemons (juice) 1 Avocado 1 tsp Lime juice 1 1/2 cup Zucchini 2 tbsp Shallots 1 cup Brussels sprouts 2 tsp Basil leaves 1 tsp Chives 3 cups Spinach 1 tsp Rosemary 1/4 cup Butternut squash 1/4 tsp Thyme leaves 1 cup Cucumber 1/2 cup Tomatoes 1/2 squash Spaghetti squash 1/4 Eggplant MEALS A4, H4, K4 B4, C4, K4 B4, D4, G4 B4, C4, E4 C4, E4, G4, I4, N4 C4 D4 D4 D4 E4, O4 E4, H4, K4, F4, K4 F4 F4, M4 G4, I4 G4 N4, O4 H4 H4, K4 I4 I4 O4 K4 K4, N4 N4 MEAT, FISH, POULTRY MEALS REFRIGERATOR ITEMS MEALS 3/4 lb Grass fed beef 3 Turkey breakfast sausage links 1 (6 oz) Salmon fillet 4 oz Shrimps 3 Chicken thighs 2 slices Bacon 1 (4 oz) Pork chop 6 oz Pork spareribs 1 1/2 Chicken breasts C4, N4 D4, J4 E4 H4 I4 J4 O4 B4,F4 1 tbsp Heavy cream G4 2 slices Mozzarella cheese N4 A4, C4, D4, G4, J4, 20 Eggs (organic, cage-free preferable) K4, M4, J4, H4 1/2 cup Coconut milk A4, B4, I4 1/2 cup Cheddar cheese D4, F4, 2 1/2 tbsp Butter E4, G4, 3 tbsp Parmesan cheese F4, O4 1/2 tbsp Swiss cheese G4
Smoked Salmon Omelet week 4 day 1 BREAKFAST A4 1 5 minutes 5 minutes 3.1 3.1 43.3 43.3 45 45 579.1 579.1 67% 31% 2% 3 eggs 2 tablespoon coconut milk 1 tablespoon chopped dill 1 tablespoon olive oil 2 tablespoons coconut oil 4 ounces smoked salmon Whisk the eggs and coconut milk in a bowl, add the fresh dill and season to taste with salt and pepper. Heat a non-stick skillet over a medium heat, add the oil, and pour the egg mixture into the skillet. Use a spatula to stir the omelet gently while it cooks, allowing uncooked parts to run underneath. When the omelet is set, add the smoked salmon, and then fold the omelet in half. Cover and cook for an additional minute, then serve. Chicken and Mushrooms with Cream Sauce week 4 day 1 LUNCH B4 1 10 minutes 15 minutes 1 tablespoon olive oil 1/4 cup coconut milk 1/2 cup chopped chicken breast 1/2 cup chicken broth 1/4 cup chopped onion 1 teaspoon chopped parsley 1/4 cup sliced mushrooms 6.7 6.7 30.9 30.9 25.1 25.1 399.6 399.6 69% 25% 6% In a medium saucepan, heat the olive oil over medium heat. Add the chopped chicken and chopped onions, stirring constantly for 3 minutes. Add the sliced mushrooms and continue to saute for an additional 5 minutes, or until mushrooms are browned and onions are softened. Add the coconut milk to the skillet. Next, add the chicken broth and continue to cook until thickened, stirring constantly. Adjust seasoning according to taste with salt and pepper. Sprinkle with parsley before serving.
Mama s Meatloaf and Mashed Cauliflower week 4 day 1 DINNER C4 2 10 minutes 60 minutes 24.6 12.3 68.4 34.2 59.2 29.6 918.4 459.2 65% 25% 10% 1 tablespoon olive oil 1/2 lb grass fed ground beef 1/4 cup chopped onions 1/2 cup ground almonds 1 egg 2 tablespoons tomato paste 1 clove garlic, minced 1 teaspoon chopped parsley 1/2 cup chopped cauliflower Preheat oven to 350 F. In a bowl, combine ingredients, reserving 1 teaspoon olive oil, and mix until incorporated. Spray a small glass baking dish with cooking spray and add the meat mixture, forming into a loaf. Cover the pan with foil and bake in the oven for 1 hour, or until the meat is no longer pink in the middle. While the meatloaf is cooking, steam the cauliflower, mash with 1 teaspoon olive oil and season with salt and pepper. Serve the meatloaf with the cauliflower. Savory Sausage Breakfast Cups week 4 day 2 BREAKFAST D4 2 15 minutes 20 minutes 27.1 13.6 67.7 33.9 71.4 35.7 993.4 496.7 61% 28% 11% 2 turkey sausage breakfast links 1/2 cup sliced green peppers 1 cup grated carrots 1/4 cup grated cheddar cheese 1/4 cup chopped scallions 1 cup sliced mushrooms 5 eggs Preheat oven to 350 F. Lightly coat a 6-cup nonstick muffin pan with Olive Oil (or line with paper baking liners). Over medium-high heat, cook the sausage, peppers, carrots, and scallions ~5 minutes, or until sausage is cooked through. Remove from heat and transfer the mixture into a bowl, and set aside to cool slightly. Stir in the eggs and mushrooms. Divide the mixture evenly among 4 prepared muffin cups. Sprinkle the tops with cheese. Bake for 20 minutes or until the egg is set.
Lemon Pepper Salmon with Asparagus week 4 day 2 LUNCH E4 1 15 minutes 15 minutes 11.9 11.9 36.4 36.4 38.9 38.9 541.7 541.7 62% 29% 9% 12 asparagus spears 1 (6) ounce salmon filet 1 tablespoon olive oil 1 tablespoon butter 2 tablespoons chopped parsley 1 teaspoon chopped garlic 1/2 tablespoon white wine 1 tablespoon lemon juice Wash asparagus and trim ~1" off ends. Pre-heat oven to 350-375 F. Place salmon on broil pan and season with pepper, to taste. Then place the asparagus stalks on top. Season with additional salt and pepper, if desired. In a small non-stick skillet, heat olive oil over medium-high heat, and add butter and garlic. Saute just until butter is melted. Remove from heat, add parsley, wine and lemon juice. Drizzle the garlic butter over the top of the asparagus. Place in oven for 7-10 minutes, or until salmon begins to flake. Egg Strata with Brussels Sprouts and Mushrooms week 4 day 3 BREAKFAST G4 2 10 minutes 10 minutes 23.9 12 55.6 27.8 46.8 23.4 757.1 378.5 1 tablespoon butter 1 tablespoon chopped shallots 1 clove garlic, minced 1 cup sliced mushrooms 1 cup sliced Brussels sprouts 4 eggs 1 teaspoon heavy cream 1/2 tablespoon grated Swiss cheese 1/4 cup ground almonds 64% 24% 12% Preheat the oven to 425 F. Heat half of the butter in a small skillet over medium-high heat. Add the garlic and shallot, and saute for a minute. Continues on next page
Egg Strata with Brussels Sprouts and Mushrooms week 4 day 3 BREAKFAST G4 2 10 minutes 10 minutes 23.9 12 55.6 27.8 46.8 23.4 757.1 378.5 64% 24% 12% Next, add the mushrooms, sprouts, and a good sprinkle of salt and saute, stirring a bit, for about 4 minutes. The mushrooms and sprouts should be soft and will have released a bit of their water. Place the remaining butter in a small 6 inch ramekin or baking dish, and set in the oven until the butter is melted and bubbly. Remove from the oven. Swirl the melted butter in the ramekin. Crack the eggs and add to the butter. Drizzle in the cream, and then scatter all of the sauteed vegetables. Top off with a pinch of salt and a twist or two of pepper. Place in the oven and bake for 5 minutes. Working quickly, pull the ramekin, and add the cheese and ground almonds on top. Return to the oven and cook until the whites are just set. Keep in mind that the eggs will continue to cook a bit once out of the oven. Pull, and set aside to cool for a minute or two, and serve. Creamy Chicken Butternut Squash Soup week 4 day 3 DINNER I4 1 15 minutes 20 minutes 16.2 16.2 39.3 39.3 37 37 569 569 62% 26% 11% 1 teaspoon olive oil 2 tablespoons coconut milk 1 tablespoon chopped shallots 3 chicken thighs 1 clove garlic, minced 1 cup chicken stock 1 teaspoon chopped rosemary 1/4 cup cubed butternut squash Heat the olive oil in a small saucepan over medium heat. Add the shallots and garlic and cook until soft. Add the rosemary and squash and saute for 5 minutes. Add the chicken thighs and stock and simmer for 20 minutes. Remove chicken thighs, pull meat from the bones and set aside. Puree the soup and add the chicken back to the pot. Stir in the coconut milk, season with salt and pepper. Serve.
Spinach, Cucumber & Salmon Salad week 4 day 4 LUNCH K4 1 5 minutes 5 minutes 15.9 15.9 37.8 37.8 31.6 31.6 511.4 511.4 64% 24% 12% 4 oz canned salmon 1/4 avocado Juice of half a lemon 1 hard boiled egg, chopped 1 1/2 tablespoons olive oil 2 cups baby spinach 1 cup cucumber slices 1/2 tablespoon fresh chopped dill 2 tablespoons chopped onion 1/4 cup chopped tomatoes Drain the liquid from the canned salmon, place it in a bowl and mash well with a fork. Add the lemon juice and oil and mix well. Add the cucumbers, onion, tomato, hard boiled eggs and avocado, mix again. Season with dill, salt and pepper. To serve, top spinach with the cold salad. Memphis Style Baked Ribs week 4 day 4 DINNER 1 15 minutes 185 minutes 9.2 9.2 40.9 40.9 28.3 28.3 514.5 514.5 71% 22% 7% 6 ounces pork spareribs 1 teaspoon black pepper 1 tablespoon paprika 1/4 teaspoon cayenne pepper 1/4 tablespoon onion powder 1 teaspoon salt 1 teaspoon garlic powder Preheat your oven to 250 F. Combine the seasonings for the dry rub in a small bowl. Pat the ribs dry and rub them with the seasoning, spreading evenly. Let sit until the rub appears moist. Place on a foil lined baking sheet to roast for ~3 hours, turning them occasionally.
Grain Free Mac and Cheese week 4 day 4 dinner 1 10 minutes 10 minutes 15.1 15.1 34.5 34.5 15.3 15.3 414.7 414.7 72% 14% 14% 1/2 spaghetti squash 1/4 teaspoon turmeric 2 tablespoons nutritional yeast 1/2 tablespoon butter, melted 1/4 teaspoon cornstarch 2 tablespoons almond butter 1/2 tablespoon grated cheddar cheese Cut the squash in half, remove the seeds and scoop the inside into a microwave safe bowl with a tablespoon of water. Cover and cook for 3-4 minutes, until tender. While the squash is cooking, combine the rest of the ingredients in a blender and blend until smooth. Toss the sauce with the hot squash and serve. Eggs with Crispy Zucchini Hash Browns week 4 day 5 BREAKFAST M4 1 5 minutes 10 minutes 11 11 39.2 39.2 34.5 34.5 525.4 525.4 66% 26% 8% 4 eggs 1 cup sliced zucchini 1 teaspoon garlic powder 1 teaspoon onion powder 1 tablespoon olive oil For Hash Browns: Heat oil in skillet. Mix together zucchini, 2 slightly beaten eggs, salt, pepper, garlic powder and onion powder. Drop by spoonfuls into the hot skillet. After browning on one side flip and brown the other side. For Eggs: prepare 2 eggs according to your preference. Serve with hash browns.
Homemade Eggplant LasagnA week 4 day 5 LUNCH N4 1 15 minutes 30 minutes 17.4 17.4 39.5 39.5 35 35 594.4 594.4 63% 25% 12% 4 oz grass-fed ground beef 1 teaspoon basil leaves 1 clove garlic, minced 2 slices mozzarella cheese 2 teaspoons ground oregano 1 tablespoon olive oil 1/4 cup crushed tomatoes 1/4 eggplant, sliced into 1/4 inch slices Preheat oven to 350 F. Heat a medium skillet over medium heat. Add the ground beef and garlic and cook until beef is no longer pink in the center. Add the oregano, basil, and tomatoes. Stir until well combined. In a small casserole dish, layer the eggplant slices with the cheese and the beef mixture, ending with a slice of cheese. Drizzle with the olive oil and cover with foil. Bake for 20 minutes, uncover and bake for 10 more minutes until the cheese is browned and bubbly. Almond Parmesan Crusted Pork Chops and Asparagus week 4 day 5 DINNER O4 1 20 minutes 20 minutes 9 9 39.9 39.9 37.6 37.6 538.3 538.3 66% 28% 6% 2 tablespoons grated Parmesan cheese 2 tablespoons ground almonds 1 tablespoon olive oil 2 teaspoons Dijon mustard 1/4 teaspoon thyme leaves 1/4 teaspoon ground oregano 1/4 teaspoon chopped basil leaves 1 (4 oz) pork chop 8 asparagus spears Preheat oven to 400 F. Line baking sheet with parchment paper and set aside. Continues on next page
Almond Parmesan Crusted Pork Chops and Asparagus week 4 day 5 DINNER O4 1 20 minutes 20 minutes 9 9 39.9 39.9 37.6 37.6 538.3 538.3 In a small shallow dish, combine Parmesan cheese and ground almonds, mix well to incorporate. In a separate small bowl, whisk together mustard, oil, and remaining herbs and seasonings. Then, brush both sides of the chops with the mustard mixture. Press both sides of each pork chop into the grated parmesan and ground almonds mixture, and place on the prepared baking sheet. Lay the asparagus spears around the pork chop. Bake for 15-20 minutes, until pork is lightly browned and cooked through and asparagus is tender. 66% 28% 6% Bacon Wrapped Sausage Links and Scrambled Eggs week 4 day 6 BREAKFAST J4 1 5 minutes 30 minutes 9 9 34.9 34.9 28.9 28.9 466.5 466.5 67% 25% 8% 2 slices bacon 1 turkey breakfast sausage link 1 tablespoon Dijon mustard 2 eggs, beaten Preheat oven to 375 F. Heat a nonstick skillet over medium heat. Add the bacon strips and cook for 1 minute. Do not cook until crisp. Remove from pan, leaving the fat, and allow to cool. Spread the mustard on the sausage and wrap the partially cooked bacon strips around it. Lay on a baking sheet and bake for 20 minutes, until cooked through. While the sausage is cooking, heat the bacon grease and add the eggs. Scramble until done and serve with the sausages.
Almond Crusted Shrimp Cakes with Baby Spinach week 4 Day 6 LUNCH H4 1 10 minutes 10 minutes 14.3 14.3 36.8 36.8 33.8 33.8 512.6 512.6 63% 26% 11% 4 ounces raw shrimp 2 tablespoons Paleo mayonnaise 2 tablespoons ground almonds 1 egg 1 teaspoon horseradish 1 teaspoon chopped dill 1 teaspoon chopped chives 1/4 teaspoon paprika 1 tablespoon coconut oil 1 cup baby spinach 1 tablespoon lemon juice In a large bowl, add all ingredients except for the oil. Mix together until well-incorporated and form into 2 patties. Refrigerate ~30 minutes, or until patties are firm. In a large nonstick skillet, heat the oil over medium-high heat. Add 4 patties to the skillet, cooking ~3-4 minutes per side. Remove patties from the skillet, set aside, and then cook the remaining patties. Serve the patties on top of the spinach and drizzle with lemon juice. Simple Salsa Verde Chicken week 4 day 6 DINNER F4 1 10 minutes 20 minutes 1 chicken breast 1/4 cup prepared salsa verde 1/2 teaspoon ground cumin 1 teaspoon garlic powder 1/2 tablespoon olive oil 1 teaspoon lime juice 1/2 avocado 15.9 15.9 29 29 56.2 56.2 551.5 551.5 48% 41% 12% Preheat oven to 375. Coat a 9 x 13 inch baking dish with olive oil. Place chicken breast in baking dish, and season with cumin and garlic powder. Pour the salsa verde on top and bake in the oven for ~25-30 minutes, or until chicken is cooked through. In the meantime, add the diced avocado and lime juice to a small bowl and mash with a fork to desired consistency. Once chicken is done, remove from the oven. Top with the mashed avocado and serve.
Grilled Cheesy Zucchini week 4 Day 6 DINNER F4 1 10 minutes 10 minutes 3 3 20.4 20.4 17.6 17.6 264.1 264.1 69% 26% 5% 1/2 cup sliced zucchini 1/4 cup chicken broth 1 tablespoon grated cheddar cheese 1 tablespoon grated Parmesan cheese Salt and pepper Preheat broiler. Add chicken broth and seasonings to a large saucepan, and bring to a boil over medium-high heat. Add zucchini slices, cover and boil ~3-5 minutes, just until tender-crisp. Drain zucchini, lay out half of the slices in the bottom of a 9-in baking dish. Sprinkle with half of each type of cheese. Then layer the remaining zucchini and cheeses accordingly. Place in broiler for ~1-2 minutes, until cheese is melted and bubbly. Watch carefully so as not to burn.
Coconut Mayonnaise BONUS RECIPE 3 5 minutes 0 minutes 1.3 0.4 285.9 95.3 7.5 2.5 2609.09 870 99% 1% 0% 1 extra large Egg 1 tbsp cider Vinegar 1/2 tbsp Mustard, prepared 1/4 tsp Paprika 1/4 tsp Sea salt 1 1/4 cup Organic Extra Virgin Coconut Oil (Nutiva) Blend the first 5 ingredients plus 1/4 cup of the coconut oil for 60 seconds. While machine is running, pour in the remaining oil very slowly in a fine, steady stream.each Tbsp of the mayo will have about 1/2 Tbsp coconut oil. If you have been using coconut oil, you will know that it will harden in the fridge; just let it sit at room temperature for 30 minutes or so to soften. Use within 3-4 days. The texture is best when freshly made.. for this bonus recipe are not included in your shopping list as most of them are staples you most likely have on hand. BONUS RECIPE
Cashew Ranch BONUS RECIPE 6 10 minutes 0 minutes 21.7 3.6 49 8.2 12.9 2.2 542.5 90.4 76% 9% 15% 1/4 cup raw cashews 1/2 cup coconut milk 1/4 teaspoon garlic powder 1/4 teaspoon onion powder 1 teaspoon chopped fresh dill 1 teaspoon chopped chives 1/4 teaspoon salt 1/4 teaspoon pepper Soak the cashews in water overnight. Drain and put in a food processor. Process until you have a thick paste and add in the coconut milk, seasonings, herbs, and salt and pepper. Thin out with additional coconut milk as necessary. Store in a jar in the refrigerator for up to 3 days. for this bonus recipe are not included in your shopping list as most of them are staples you most likely have on hand. BONUS RECIPE