Shopping List WEEK 02

Shopping List WEEK 02 2016 paleoplan.com

Shopping List WEEK 02 2016 paleoplan.com

Shopping List WEEK 02 2016 paleoplan.com

Shopping List WEEK 02 2016 paleoplan.com

Prep List WEEK 02 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 Tuesday Hard boil eggs for Meal 5. Optional: Assemble Creamy Chicken and Broccoli Casserole thru step 4 (omit step 3) and store in the refrigerator until ready to add final ingredients and bake. Make Blueberry Shallot Balsamic Vinaigrette for Meal 16. Make Paleo Irish Scones for Meal 15.

Meal Plan WEEK 02

Meal # 1 Tex-Mex Breakfast Scramble Number of servings 2 Approximate cooking time: 30 minutes Calories 535, Fat 23g Carbohydrates 22g, Protein 60g 1 tablespoon(s) coconut oil, for cooking chicken 3 /4 pound(s) chicken breast(s), boneless, skinless 1 teaspoon(s) coconut oil, or tallow, lard, or bacon drippings 4 large egg(s) 1 /2 teaspoon(s) cumin 1 /2 teaspoon(s) chili powder, (or ground chipotle) 1 /4 teaspoon(s) sea salt, (optional) 1 tablespoon(s) water 1 /4 medium onion(s), red, diced 1 medium bell pepper(s), green, diced 1 medium jalapeno pepper(s), diced (optional) 1 medium tomato(es), diced 1 /4 cup(s) cilantro, fresh, chopped Heat a large sauté pan over medium-high heat and add 1 TB coconut oil or other cooking oil of your choice when hot. Season chicken breasts with sea salt and pepper if desired and sauté for 10-15 minutes, turning once or twice until fully cooked. Chop into bite-size pieces.

Heat coconut oil in a medium skillet over medium-high heat. Meanwhile, break eggs into a small bowl. Add cumin, chili powder, sea salt, and water. Scramble with a fork until fully combined. Add onions, bell peppers, and jalapeno to the hot skillet. Saute 3-5 minutes, or until slightly softened. Add eggs and pre-cooked chicken, and cook while continuously stirring until eggs are light and fluffy. Remove from heat. Stir in tomatoes, and top with fresh cilantro to serve. Meal # 2 Asian Ground Beef and Veggie Lettuce Wraps Number of servings 2 Approximate cooking time: 25 minutes Calories 371, Fat 13g Carbohydrates 15g, Protein 52g 1 pound(s) beef, ground 1 small onion(s), chopped 2 medium garlic clove(s), minced 1 tablespoon(s) ginger, fresh, chopped 2 medium mushrooms, white button, sliced (1/2 cup) 1 /4 head(s) cabbage(s), green, shredded 1 tablespoon(s) apple cider vinegar 1 tablespoon(s) coconut aminos 1 tablespoon(s) fish sauce, (use Red Boat Fish Sauce if you can find some) 1 head(s) lettuce, Iceburg or Bibb, large leaves in tact 1 /4 head(s) cabbage(s), green, shredded for garnish 1 medium carrot(s), shredded for garnish 2 medium onion(s), green, chopped for garnish

Heat a skillet over medium heat and add the ground beef and onions. Cook until the beef is no longer pink in the center (about 7 minutes) and add the garlic and ginger. Stir well for about a minute. Add the mushrooms and cabbage and cook until vegetables are soft. Stir in the vinegar, coconut aminos, and fish sauce and continue stirring until heated through. To serve, spoon the ground beef mixture into the lettuce leaves, being careful not to overfill. Top with additional cabbage, carrots, and green onions if desired. Meal # 3 Bacon and Tomato Sweet Potato Bites Number of servings 4 Approximate cooking time: 20 minutes Calories 396, Fat 25.1g Carbohydrates 25.3g, Protein 17.8g 2 medium sweet potato(es) 2 tablespoon(s) olive oil 2 cup(s) tomatoes, cherry or grape, cut into quarters 6 slice(s) bacon, chopped and cooked in a skillet until crisp 1 /4 cup(s) parsley, fresh, chopped 1 /8 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, to taste Preheat broiler to high heat. Line a baking sheet with parchment paper. Slice the sweet potatoes into 1/8 inch slices and lay on the baking sheet. Brush with half the olive oil and season lightly with salt. Broil until lightly charred and tender. Remove from oven. Combine the tomatoes and the cooked bacon in a bowl and add the remaining oil and parsley. Season generously with fresh ground pepper and spoon onto the sweet potato slices before serving.

Meal # 4 White Fish with Macadamia Salsa Number of servings 4 Approximate cooking time: 15 minutes Calories 496, Fat 30g Carbohydrates 17g, Protein 52g 2 pound(s) fish fillets 1 /2 cup(s) Macadamia nuts, halved 2 medium tomato(es), chopped 2 medium avocado(s), peeled, seeded and diced 6 tablespoon(s) cilantro, fresh, chopped 6 tablespoon(s) parsley, fresh, chopped 2 tablespoon(s) olive oil Preheat grill to medium heat. Season fish lightly with sea salt (if desired) and freshly ground black pepper. Cook fish on grill for about 3-4 minutes (turning once), or until it flakes easily with a fork. To make salsa, toss macadamias, tomatoes, avocado, cilantro, and parsley together in a medium mixing bowl. Add olive oil to coat. Season with sea salt and freshly ground black pepper, if desired. Serve salsa as a side to the fish. NOTE: fish may be cooked on a broiler pan over high heat for 4-6 minutes (turn once) instead of grilling.

Meal # 5 Guacamole Deviled Eggs Number of servings 2 Approximate cooking time: 25 minutes Calories 166, Fat 12g Carbohydrates 4g, Protein 11g 4 large egg(s), hard-boiled 1 medium avocado(s) 2 teaspoon(s) hot pepper sauce 1 teaspoon(s) lemon juice 1 /4 teaspoon(s) sea salt, (optional) 1 /4 teaspoon(s) black pepper, freshly ground Peel hard-boiled eggs and cut in half length-wise. Spoon out yolks into a small bowl. Mash yolks with avocado, hot sauce and lemon juice. Season with sea salt and freshly ground black pepper to taste. Refill egg whites with the yolk mixture. Meal # 8 Creamy Chicken and Broccoli Casserole Number of servings 4 Approximate cooking time: 75 minutes Calories 488, Fat 28.9g Carbohydrates 12.3g, Protein 45.1g 1 /2 head(s) broccoli, cut into thin slices

3 /4 head(s) cauliflower, cut into thin slices 1 /2 pound(s) mushrooms, sliced 2 chicken breast(s), boneless skinless (4-6 oz) 1 cup(s) coconut milk, full fat 1 large egg(s) 1 /2 cup(s) chicken broth 1 /2 cup(s) almonds, sliced 4 slice(s) bacon, cooked and crumbled 1 tablespoon(s) coconut oil, for cooking chicken 1 /8 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, to taste Heat a large sauté pan over medium-high heat and add 1 TB coconut oil or other cooking oil of your choice when hot. Season chicken breasts with sea salt and pepper if desired and sauté for 10-15 minutes, turning once or twice until fully cooked. Chop into bite-size pieces. Preheat oven to 350 F. Layer the broccoli, cauliflower, mushrooms, and cooked chicken in a (9x13) casserole dish, seasoning with salt and pepper between each layer. In a bowl or large measuring cup, whisk the coconut milk with the egg and chicken broth until well combined. Pour over the casserole. Cover with foil and bake for 30 minutes. Remove from oven, uncover and sprinkle with almonds and bacon. Bake uncovered for 510 more minutes until almonds are lightly toasted and casserole is bubbly. Let sit for 5-10 minutes before serving. Meal # 9 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 # 11 Blackberry Thyme Smoothie Number of servings 2 Approximate cooking time: 10 minutes Calories 255, Fat 15.2g Carbohydrates 31.1g, Protein 4.2g 1 medium banana(s) 1 /2 cup(s) spinach, baby

1 /2 teaspoon(s) thyme, fresh 1 medium lime(s), juiced 2 cup(s) blackberries, frozen 1 /2 cup(s) coconut milk, full fat Put all of the ingredients in a blender and blend until smooth, adding a little bit of water to thin out if necessary. Serve immediately. Meal # 12 Ginger Beef and Noodle Stir-Fry Number of servings 4 Approximate cooking time: 30 minutes Calories 519, Fat 28.0g Carbohydrates 6.1g, Protein 58.7g 4 tablespoon(s) coconut aminos 1 medium lime(s), juiced 2 medium garlic clove(s), minced 1 teaspoon(s) ginger, fresh, grated 1 1 /2 pound(s) beef - flank, sirloin, or NY strip steak(s), sliced 2 medium zucchini 1 tablespoon(s) kosher salt, or less to taste 3 tablespoon(s) sesame oil 2 medium onion(s), green, sliced 1 teaspoon(s) red pepper flakes, crushed 2 tablespoon(s) cilantro, fresh, for garnish

Whisk the coconut aminos, lime juice, garlic, and ginger in a large bowl. Add the steak and toss with the mixture and let marinate for 10 minutes. Using either a julienne peeler or spiral slicer, cut the zucchini into noodles. Lay on a layer of paper towels and sprinkle on the kosher salt. Allow to sit for 10 minutes. Heat the sesame oil in a skillet or wok and add the green onions and pepper flakes. Cook for 1 minute, and add the beef. Stir and add the beef. Cook until browned and add the zucchini noodles. Stir and cook until beef is cooked through and noodles are hot. Serve topped with the cilantro. Meal # 15 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 # 16 Easy Pork Loin Chops Number of servings 4 Approximate cooking time: 50 minutes Calories 234, Fat 8g Carbohydrates 4g, Protein 34g 1 /2 teaspoon(s) sea salt, (optional) 1 /4 teaspoon(s) black pepper, freshly ground 1 /4 teaspoon(s) paprika 1 /4 teaspoon(s) sage, dried 1 /4 teaspoon(s) thyme, dried 4 pork loin chops (4-6 oz) 1 tablespoon(s) coconut oil 1 medium onion(s), thinly sliced

Preheat oven to 425 F. In a small bowl, mix the salt (optional), pepper, paprika, sage and thyme together. Sprinkle both sides of each pork chop with the seasoning mixture. Add lard to a skillet over high heat. When good and hot, brown both sides of each chop. Place the browned chops on a large piece of heavy foil and layer with sliced onions. Close the foil into a tight pouch and place on a baking sheet. Bake for 30 minutes, or until pork reaches desired temperature. Meal # 16 Blueberry Shallot Balsamic Vinaigrette Number of servings 8 Approximate prep time: 10 minutes Calories 226, Fat 25.3g Carbohydrates 1.9g, Protein 0.2g 1 cup(s) olive oil 1 /3 cup(s) balsamic vinegar 1 teaspoon(s) mustard, dijon 1 medium garlic clove(s) 1 medium shallot(s), chopped 1 /2 cup(s) blueberries, fresh or frozen 1 teaspoon(s) thyme, fresh 1 /2 teaspoon(s) sea salt 1 /4 teaspoon(s) black pepper Put all of the ingredients in a blender or food processor and puree until smooth. Taste, and adjust seasoning if desired. Store in an airtight container in the refrigerator for up to 3 days.

Meal # 17 Green Smoothie Bowls Number of servings 4 Approximate cooking time: 10 minutes Calories 375, Fat 24.7g Carbohydrates 39.4g, Protein 6.2g 1 medium avocado(s) 3 medium banana(s), frozen 1 cup(s) pineapple, diced 2 cup(s) spinach, or kale, chopped 2 tablespoon(s) almond butter 1 /2 cup(s) almond milk, unsweetened 1 /2 cup(s) stawberries, sliced 1 /2 cup(s) pecans, chopped 1 /4 cup(s) coconut, unsweetened shredded 1 tablespoon(s) sesame seeds, toasted 1 /4 teaspoon(s) turmeric 1 /4 teaspoon(s) cinnamon Put the smoothie ingredients in a blender and blend until thick and creamy, adding a little water if necessary. Be careful not to add too much liquid you want it to be thicker than a smoothie. Divide the mixture between bowls. Top with the toppings and serve with a spoon.

Meal # 20 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 # 24 Chipotle Lime Salmon Number of servings 2 Approximate cooking time: 20 minutes Calories 519, Fat 21g Carbohydrates 8g, Protein 49g 1 pound(s) salmon fillet(s), skinless 2 tablespoon(s) olive oil 2 medium lime(s), (1 per serving), cut in half 1 /4 teaspoon(s) sea salt, (optional) 1 /2 teaspoon(s) chipotle, ground Preheat oven to 350 F. Rinse salmon, pat dry, and place on a metal baking sheet. Rub each fillet with olive oil or fat of choice, and squeeze the juice from one-half lime onto each fillet. Sprinkle fillets with sea salt (if desired) and chipotle, then place a half lime on top of each fillet. Cook salmon for 12-15 minutes, or until it flakes easily with a fork. Meal # 25 Roasted Pepper and Sausage Omelet Number of servings 2 Approximate cooking time: 30 minutes Calories 556, Fat 46g Carbohydrates 6g, Protein 26g 1 medium poblano pepper(s), green chili or bell pepper

4 large egg(s) 1 /4 teaspoon(s) black pepper, freshly ground 2 teaspoon(s) coconut oil 1 /2 pound(s) Italian sausage, or beef, cooked and sliced 2 tablespoon(s) parsley, fresh, chopped Put pepper in a heavy bottomed pan over high heat. Turn pepper as skin begins to blacken and blister on each side. When blistered on all sides, remove from pan and put in a plastic bag with a few drops of water; seal the bag immediately with plenty of air trapped inside. Wait 5 minutes. Remove from bag, cut out seeds, remove skin and dice. Meanwhile, beat eggs in a small bowl and add freshly ground black pepper. Heat medium non-stick skillet over medium heat. Add 1 teaspoon coconut oil when hot. Add half of the egg mixture to hot pan. As the egg starts to set, add half of the remaining ingredients to one half of the pan. When fully set, fold half of the egg over the filling, and cook a minute more. Repeat with second omelet. Meal # 28 Crusted Chicken Number of servings 4 Approximate cooking time: 40 minutes Calories 335, Fat 19g Carbohydrates 6g, Protein 37g 3 large egg(s), beaten 6 tablespoon(s) water 1 /2 teaspoon(s) sea salt, (optional) 1 /4 teaspoon(s) black pepper, freshly ground 1 cup(s) almond flour 1 pound(s) chicken breast(s), boneless, skinless, cut into 3 strips each

Preheat oven to 350 F. Combine egg and water in a shallow bowl. Set aside. Place nut flour on a plate, and mix in sea salt (optional) and black pepper. Dip chicken in egg mixture, then pat moistened chicken in nut flour. Coat chicken with flour on both sides. For thicker coating, repeat above procedure. Place coated chicken on a metal baking sheet and bake for about 25-35 minutes, or until fully cooked. Meal # 28 Sweet Potato and Kale Masala Casserole Number of servings 4 Approximate cooking time: 1 hour Calories 461, Fat 32.8g Carbohydrates 43g, Protein 6.3g 2 tablespoon(s) coconut oil 1 medium onion(s), diced 1 medium serrano pepper(s), seeded and minced 2 medium garlic clove(s), minced 1 teaspoon(s) ginger, ground 1 teaspoon(s) cinnamon 1 teaspoon(s) cumin 1 /2 teaspoon(s) coriander 1 /2 teaspoon(s) turmeric 1 /2 teaspoon(s) sea salt 1 /2 teaspoon(s) black pepper 2 cup(s) tomato puree 1 can(s) coconut milk, full fat (403 ml) 1 /2 cup(s) cilantro, fresh, chopped

1 medium lime(s), juiced 2 medium sweet potato(es), sliced thinly on a mandolin 1 bunch(es) kale, stemmed, torn into bite-sized pieces 1 /4 cup(s) pepitas, toasted 1 /4 cup(s) coconut flakes 2 tablespoon(s) cilantro, fresh, chopped 1 /8 teaspoon(s) sea salt, to taste 1 /8 teaspoon(s) black pepper, to taste

Preheat oven to 375 degrees F. First, make the sauce. Heat the coconut oil in a deep skillet. Add the onion and peppers, and cook until soft. Add the garlic, ginger, and all of the seasonings and cook for about a minute, until fragrant, stirring as you cook. Add the tomato puree and coconut milk, and bring to a simmer. Simmer for about 10 minutes and add the lime juice and cilantro. Turn off heat. To make the casserole, lightly brush a casserole dish or ovenproof skillet with coconut oil. Layer the sliced sweet potatoes and kale until gone, seasoning lightly with salt and pepper between each layer. Evenly pour the masala sauce over the vegetables and cover the dish with foil. Bake for 40 minutes and remove from oven. Let cool slightly before uncovering. Sprinkle with the pepitas, coconut flakes, and cilantro. Slice into quarters and serve.