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©2019 Alison Marras | All Rights Reserved
M I N D F U LM E A L S
Summer
6-Week Paleo , Ant i - Inf lammatory Meal P lan & Meal Prep Guide
Gluten-free | Paleo | AIP-FriendlyBy Al ison Marras , NTC of foodbymars .com
2 3 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
to the Food by Mars 6-week Summer Meal Plan! I created this balanced meal plan to take the guesswork out of your cooking while celebrating seasonal whole foods and making it easy for everyone to enjoy with lots of options on substitutions based on how you need to eat.
It's designed for everyday life with sustainable cooking/prep and mindfulness habits. The recipes are all Paleo-friendly and Anti-Inflammatory with plenty of AIP (Autoimmune Paleo) options. Furthermore, these recipes are designed to balance blood sugar and keep energy sustained all day long… which causes a domino effect of healthier hormones and so much more.
Mindful Eating is another huge component of this book. Because it’s not just about what we eat, but how we eat! This is one of the best ways to support digestion and keep excess cravings at bay. I encourage you to practice the weekly tip all along the way - you will love how it makes you feel! Many people note feeling more satiated, and less bloated or weighed down when eating this way. Your digestion will thank you!
So, get ready to:Refocus and set intentions to ROCK THISDeclutter your pantry and get ORGANIZEDCROWD IN the delicious meals that will help you feel your bestEnjoy mouth-watering good-for-you Entrées AND DESSERTSBe more PRESENT with yourself while practicing MINDFUL EATING
In this plan, you’ll find a meal-by-meal guide, shopping list, recipe index, weekly mindful eating tips, and everything you need to feel confident in the kitchen all season long and feel amazing–and this is only just the beginning! I can’t wait for you to get started!
All of the recipes in this plan are 100% allergen-friendly, Paleo-style recipes designed to
support healthy digestion, natural detoxification, balanced blood sugar, and healthy
hormones. These recipes will re-energize your mind and body, all while kicking the bloat,
sluggishness, and boredom from the same old-same old meals!
If you’ve never eaten this way before–that’s okay. The emphasis here is on real, whole foods,
seasonal produce, and sustainable protein (organic, grass-fed, pasture-raised meats). All
"dirty dozen" foods (which are advised to buy organic), are marked to buy organic for your
convenience as well. Everyone and anyone who wants to try it can benefit greatly from
this… we are eating as close to nature as we can.
To get the most out of this plan, I’d recommend avoiding/limiting added refined sugar,
diet sodas, fruit juices, dried fruits, and drinking alcohol. If you normally drink coffee and
caffeinated tea, try to limit to 1 cup of unsweetened a day. This will help you feel the most
energized and get all the amazing benefits of the plan! Do what’s right for you always by
listening to your body, enjoying everything mindfully, and practicing balance.
Take note on how your body feels with certain foods and portions, and adjust accordingly to
what your body needs from there. You can reflect at the end of each week on this and more.
*A note on servings: This is designed for 1 person, simply multiply the recipe if cooking for more people.
H O W I T W O R K S
W E L C O M E
A I P N O T E SThroughout this guide, you'll notice the following symbols for the Autoimmune Paleo
diet on recipes and grocery lists. Ultimately, please always double-check ingredients
for your specific dietary needs and use the recipes as templates. You will have plenty
of options and substitutions to try under the "Make it AIP" boxes on the recipe pages.
AIP AIP= Not AIP or Omit for AIP = AIP-compliant Recipe
4 5 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
Pantry Items
ALMOND, CASHEW, OR COCONUT BUTTER (skip for AIP) || Where to buy: Amazon,
Thrive Market, Local Grocery/Health Food Stores || Favorite Brands: Georgia Grinders,
Artisana (anything unsweetened and unsalted will do); sub coconut butter/manna for AIP
or nut-free option.
APPLE CIDER VINEGAR || Where to buy: Amazon, Thrive Market, Local Grocery/Health
Food Stores || Favorite Brands: Bragg's (with the mother)
ARROWROOT FLOUR/STARCH || Where to buy: Amazon, Thrive Market, Local
Grocery/Health Food Stores || Favorite Brands: Bob's Red Mill, Anthony's, Thrive Market
BONE BROTH || Where to buy: Amazon, Thrive Market, Local Grocery/Health Food Stores
|| Favorite Brands: Bonafide Provisions, Bare Bones (Classic flavor is AIP), or Homemade
CANNED FULL-FAT COCONUT MILK, UNSWEETENED || Where to buy: Amazon, Thrive
Market, Local Grocery/Health Food Stores || Favorite Brands: Native Forest, Thai Kitchen,
Thrive Market
CAPERS || Where to buy: Amazon, Thrive Market, Local Grocery/Health Food Stores ||
Favorite Brands: 365 Organic, Thrive Market (any in water and no added sugar/salt)
CHIA SEEDS || Where to buy: Amazon, Thrive Market, Local Grocery/Health Food Stores
|| Favorite Brands: Nutiva, Thrive Market (for Chia Pudding AIP sub: Use Gelatin Powder)
COCONUT AMINOS || Where to buy: Amazon, Thrive Market, Local Grocery/Health
Food Stores || Favorite Brands: Coconut Secret, Bragg's, Thrive Market
COLLAGEN PEPTIDES || Where to buy: Amazon, Thrive Market, Local Grocery/Health
Food Stores || Favorite Brands: Ancient Nutrition, Vital Proteins, Thrive Market
EXTRA-VIRGIN OLIVE OIL || Where to buy: Amazon, Thrive Market, Local Grocery/
Health Food Stores || Favorite Brands: Kassandrinos or other that's 100% olive oil
FISH SAUCE || Where to buy: Amazon, Thrive Market, Local Grocery/Health Food Stores
|| Favorite Brands: Red Boat or Thai Kitchen (any gluten-free)
F O O D B Y M A R S P A N T R Y G U I D EBefore you begin, take an inventory of what’s in your fridge and pantry. Clean out and throw or give away junk food, treats like cookies and sugary cereals, any tempting vices (you know the ones…), and of course anything old and expired - because who needs that clutter? Get ready to start fresh! Here’s a list of my must-haves for a healthy real-food lifestyle that we’ll use throughout the 6-weeks. Check of pantry items you already
own and then buy the rest so you are prepared each week! I highly recommend getting pantry items from Thrive Market - it’s a great way to save money, but have also listed them on Amazon.
GHEE OR GRASS-FED BUTTER || Where to buy: Amazon, Thrive Market, Local Grocery/
Health Food Stores || Favorite Brands: 4th and Heart, Organic Valley Farms, Thrive Market
MAPLE SYRUP || Where to buy: Amazon, Thrive Market, Local Grocery/Health Food
Stores || Favorite Brands: 365 Organics, Brad's Organics, Thrive Market
MAYO || Where to buy: Thrive Market, Local Grocery/Health Food Stores || Favorite
Brands: Primal Kitchen (any soy/canola-free, pastured or cage-free eggs)
NUTRITIONAL YEAST || Where to buy: Amazon, Thrive Market, Local Grocery/Health
Food Stores || Favorite Brands: NOW, Bragg's
OLIVES || Where to buy: Amazon, Thrive Market, Local Grocery/Health Food Stores ||
Favorite Brands: Jeff's Naturals, Divina, 365 Organic (jarred in water, no oil)
ORGANIC HEMP HEARTS/SEEDS || Where to buy: Amazon, Thrive Market, Local
Grocery/Health Food Stores || Favorite Brands: Manitoba Harvest, Navitas
PROTEIN POWDER || Where to buy: EquipFoods.com, Nuzest.com, Amazon (Nuzest or
Equip or Truvani)|| Favorite Brands: Animal: Equip; Plant-based: Nuzest or Truvani; AIP-
friendly: Unflavored Pure Paleo Protein by Dr. Amy Myers on Amazon (or can use collagen)
RAW HONEY || Where to buy: Amazon, Thrive Market, Local Grocery/Health Food
Stores || Favorite Brands: Any local farm brand to you or Beekeeper's Naturals
RED WINE VINEGAR &/OR BALSAMIC || Where to buy: Amazon, Thrive Market, Local
Grocery/Health Food Stores || Favorite Brands: Spectrum, Napa Valley Naturals
SUNFLOWER SEED BUTTER &/OR TAHINI || Where to buy: Amazon, Thrive Market,
Local Grocery/Health Food Stores || Favorite Brands: Once Again, SunButter (any
unsweetened, unsalted)
TOASTED SESAME OIL || Where to buy: Amazon, Thrive Market, Local Grocery/Health
Food Stores || Favorite Brands: 365 Organic, Napa Valley Naturals
VIRGIN COCONUT OIL || Where to buy: Amazon, Thrive Market, Local Grocery/Health
Food Stores || Favorite Brands: 365 Organic, Thrive Market (any unrefined, cold-pressed)
WHITE WINE (DRY) FOR COOKING || Where to buy: Local Grocery/Health Food Stores
CINNAMON
GARLIC POWDER
GINGER POWDER
SEA SALT
OREGANO
BLACK PEPPER
TURMERIC
RED PEPPER FLAKES
ROSEMARY
Dried Seasonings
AIP
AIP
AIP
AIP
AIP
AIP
AIP
AIP
6 7 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
S H O R T C U T SI have recipes for all sauces and dressings you’ll need, which are fairly quick! However, there are some great options on the market you can try to save more time and may last you longer, so I’ve listed those here!
- Primal Kitchen Dressings, Ketchup, Mustard
- Tessemae’s Dressings
- Haven's Kitchen Sauces
- Yai’s Thai Sauces/Dressings
- The New Primal BBQ Sauce
- True Made Foods BBQ, Ketchup
- Plain old olive oil and vinegar of choice!
You can also meal prep everything on the weekends vs. only some if you’d prefer - do what works best for you and give both a try if you’re open to it but unsure of which you like more! It’s just a matter of when you have the time to invest. Lastly, you can refer to my Time Saving Meal Prep guide in the bonuses for more tips on quick meals to have on hand.
If you have plans during the week like a dinner planned out or travel, etc. - simply note this for yourself in the meal plan and grocery list. You can refer to my tips on dining out and travel from the bonuses to feel more confident in your choices!
Meals are planned out for 5 days during the week, and for the weekend you’ll likely have some leftovers. Use them up by cleaning out the fridge! Toss leftover veggies in omelets or sautés, make a salad with all the random fix-ins, etc. Or plan to use them up early the next week. If food waste is a concern, you might be able to freeze certain fruits or veggies before they spoil and you can always cook or use them in a smoothie later on, just keep an eye on them and your time and make that call when you need to.
My “house salad” or any side salad is the answer to using up leftover veggies as well. Let’s say you have some shredded cabbage and sliced pepper pieces leftover from some recipes… toss those in your “house salad”! This way, you have different variations of it from week to week. Get as creative as you like.
F AV O R I T E , A F F O R D A B L E K I T C H E N T O O L S
Butcher Block | Buy on Amazon
Blender | Buy on Amazon
Cast Iron Pan | Buy on Amazon
Chef Knife | Buy on Amazon
Food Processor | Buy on Amazon
Hand Mixer | Buy on Amazon
Meat Thermometer | Buy on Amazon
Slicer | Buy on Amazon
Spiralizer | Buy on Amazon
Tongs | Buy on Amazon
8 9 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
Asian Dipping Sauce ........................... 155
Avocado Sweet Potato Toast................75
Beet Cherry Smoothie ...........................76
Berry & Spice Chia Pudding ................78
Blue Moon Smoothie .............................76
Breakfast Hash .........................................80
Burger Bowl with Special Sauce ......103
"Buttermilk" Chicken Cutlets ..............148
Carrot Cake Collagen Bombs ........... 159
Carrot Fries................................................ 93
Cauliflower Rice (+Cilantro Lime) ..... 94
Chicken Banh Mi Bowl ....................... 104
Chicken Pad Thai .................................. 106
Chimichurri .............................................155
Cherry Vanilla Popsicles ..................... 160
Chocolate Avocado Pudding ............162
Coconut Lime Fish Tacos..................... 110Collard Green Chicken Spring Rolls...110
Creamy Sun-dried Tomato & Basil Zoodles with Shrimp............................. 112Crispy Pork Salad..................................... 82
Crispy Skinned Fish............................... 114
Freezer Fudge ........................................ 164
Fruit and Coconut Panna Cotta........ 166
Greek Chicken Salad Jars..................... 116
R E C I P E S
by name
Greek Meatballs with Salad................. 118
Green Shakshuka.........................................84
Green Tropical Smoothie...................... 76
Grilled Chicken Kale Salad..................120
Grilled Chicken Kabos............................. 122
Grilled Lamb Chops with Chimichurri & Asparagus .................................................. 124
Grilled NY Strip with Lemony Vegetable Sauté............................................................. 126
Halibut en Papillote................................. 128
Hemp Seed Cobb Salad Jar .................. 130
Homemade Plantain Chips................... 168
House Dressing......................................... 156
House Salad ................................................ 96
Iced Tea Mojitos ........................................ 152
Jammy Eggs with Mustard Greens........86
Lemon Dijon Vinaigrette.........................156
Lemony Salmon Bowl............................. 132
Matcha Latte (Hot or Iced) ..................... 151
Pesto..............................................................156
Piña colada Smoothie.............................. 76
Sautéed Mushrooms................................. 98
Seared Scallops with Chimichurri....... 134
Shrimp Scampi ......................................... 136
Simple Breakfast Sausage....................... 88
Smoked Salmon Spring Salad............ 90
Summer Meatloaf & Greens...............138
Sweet Potato Fries................................ 100
Tropical Chicken Salad........................ 140
Tropical Guacamole............................. 156
Tuna Nicoise Salad .............................. 142
Turkey Smash Burgers......................... 144
Wild Smoked Salmon California Hand Rolls........................................................... 146
10 11 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
BREAKFAST
Avocado Sweet Potato Toast ...................... 75
Beet Cherry Smoothie ...................................76
Berry & Spice Chia Pudding ......................... 78
Blue Moon Smoothie .................................... 76
Breakfast Hash ................................................ 80
Crispy Pork Salad ............................................ 82
Green Shakshuka ........................................... 84
Green Tropical Smoothie ..............................76
Jammy Eggs with Mustard Greens ........... 86
Piña colada Smoothie .................................. 76
Simple Breakfast Sausage ........................... 88
Smoked Salmon Spring Salad ................... 90
SALADS & SIDES
Carrot Fries ....................................................... 93
Cauliflower Rice (+Cilantro Lime).............. 94
House Salad ..................................................... 96
Sautéed Mushrooms...................................... 98
Sweet Potato Fries........................................ 100
ENTRÉES
Burger Bowl with Special Sauce .............. 103
"Buttermilk" Chicken Cutlets .................... 148
Chicken Banh Mi Bowl ............................... 104
Chicken Pad Thai ...........................................106
Coconut Lime Fish Tacos ............................108
Collard Green Chicken Spring Rolls ........ 110Creamy Sun-dried Tomato & Basil Zoodles with Shrimp ..................................................... 112Crispy Skinned Fish ....................................... 114
R E C I P E S
by category ENTRÉES CONTINUED
Greek Chicken Salad Jars ............................ 116Greek Meatballs with Green Salad ...............118
Grilled Chicken Kale Salad ............................ 120
Grilled Chicken Kabobs ................................. 122
Grilled Lamb Chops with Chimichurri & Asparagus........................................................... 124
Grilled NY Strip with Lemony Vegetable Sauté .................................................................... 126
Halibut en Papillote......................................... 128
Hemp Seed Cobb Salad Jar........................... 130
Lemony Salmon Bowl with Roasted SpringVeggies ................................................................ 132
Seared Scallops with Chimichurri............... 134
Shrimp Scampi.................................................. 136
Summer Meatloaf & Greens.......................... 138
Tropical Chicken Salad................................... 140
Tuna Nicoise Salad .......................................... 142
Turkey Smash Burgers.................................... 144
Wild Smoked Salmon California Hand Rolls...................................................................... 146
DRINKSMatcha Latte (Hot or Iced) ............................ 151
Iced Tea Mojito....................................................152
DRESSINGS & SAUCESAsian Dipping Sauce ...................................... 155
Chimichurri..........................................................155
House Dressing................................................. 156
Lemon Dijon Vinaigrette.................................156
Pesto.......................................................................156
Tropical Guacamole......................................... 156
12 13 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
1 . Handful of raw veggies (cucumber, carrots, celery) with 1-2 Tbsp Almond or Sunflower Seed Butter or 2-3 Tbsp Mashed Avocado (or guac!)2. Handful of berries or a kiwifruit or 1/2 of a higher sugar fruit such as: apples, bananas, pears with a little fat like nuts, seeds, coconut oil, or ghee with cinnamon will really help!3. Boiled Eggs or No-sugar Bacon (nitrite- and nitrate-free)4. A serving of olives
5. Herbal tea and can add some non-dairy milk to make it a latte.6. Small handful of nuts (careful not to overdo it, they can be hard on digestion in excess)7. "Nice Cream" (handful of frozen berries, 1-2 Tbsp nut/seed or coconut butter and non-dairy milk as needed. Add to a small blender or food processor until combined well. You can add va-nilla and cinnamon if you wish!)8. Handful of homemade plantain chips (pg.168)
DESSERTSCarrot Cake Collagen Bombs ............................. 159
Cherry Vanilla Popsicles........................................ 160
Chocolate Avocado Pudding .............................. 162
Freezer Fudge ........................................... 164
Fruit & Coconut Panna Cotta................ 166
Homemade Plantain Chips.................... 168
S N A C K G U I D E
D E S S E R T G U I D E
When you're eating enough, slowly and mindfully at meals and staying hydrated, you likely won't be physically craving snacks too often. Mental/emotional cravings are a great exercise in using your self-care to comfort yourself! But sometimes, we are physically hungry in between meals and especially when we are trying a new way of eating. Prioritize whole foods above all else when snacking - eat them mindfully and have them handy for on the go/travel if you're unsure of what food you might encounter. Below is a list of some easy grab-and-go snacks for you to have on hand when hunger strikes!
What's life without a little dessert? Enjoy these homemade treats as you wish, mindfully of course to really be able to savor them!
14 15 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
breakfast lunch
frid
ayth
ursd
ay
dinner
wed
nesd
aytu
esda
ym
onda
y
hydrate hydrate snack or dessert
breakfast hash
(pg.80)
greek chicken salad jars(pg.116)
berry & spice chia pudding
(pg.78)
"buttermilk" chicken
cutlets with carrot fries & house salad
(pg.148; 93 & 96)
tuna nicoise salad
(pg.142)
breakfast hash
(pg.80)
tuna nicoise salad
(pg.142)
lemony salmon bowl with roasted
spring veggies(pg.132)
grilled NY strip with lemony
vegetablesauté
(pg.126)
berry & spice chia pudding
(pg.78)
lemony salmon bowl with roasted
spring veggies(pg.132)
green tropical smoothie
(pg.76)
greek chicken salad jars(pg.116)
breakfast hash lettuce tacos (using butter lettuce) with house salad(pg.80; 96)
Week 1
Always sit to eat & take 3 deep breaths before eating
M I N D F U L E A T I N G T I PW E E K O N E
"buttermilk" chicken
cutlets with carrot fries & house salad
(pg.148; 93 & 96)
16 17 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
Produce lacinto (dino) organic kale, one bunch
red cabbage, one small head
blueberries, 6 oz.
organic strawberries, 1 lb.
whole carrots, 1 lb.
lemons, 4 each
butter lettuce, 1 head or package
green beans, 12 oz.
english cucumber (seedless), 1 medium
red onion, 1 medium
white or orange sweet potatoes, 1-2 lb.
radishes, 1 bunch
asparagus, 1 bunch
baby arugula, 5 oz. clamshell
baby organic spinach, 5 oz. clamshell
Refrigerated ground meat, (beef or other) 1 lb.
chicken breast fillets or cutlets, 2 lb.
wild salmon, 12 oz.
NY strip steak, 1 each
Frozen pineapple chunks, 16 oz.
organic spinach, 16 oz.
artichoke hearts, 12 oz.
Pantry bone broth, 16 oz.
extra-virgin olive oil, 1 bottle
olive or avocado oil spray, 1 bottle
organic virgin coconut oil, 1 bottle
chia seeds, 12 oz.
organic unsweetened canned coconut milk,
13.5 oz, 2 each
unsweetened shredded/flaked coconut,
1 bag
protein powder or collagen peptides
cassava flour
coconut flour
wild tuna, 5 oz. can, 1 each
dijon mustard, 1 bottle
kalamata olives, 1 bottle
Sweeteners, Seasonings, & Spices
herbs de provence
(see pantry guide)
W E E K O N E G R O C E R Y L I S T
CLICK HERE TO ORDER ON AMAZON FRESH* (EST. $112)
W E E K O N E M E A L P R E P C H E C K L I S T
Make Greek Chicken Salad Jars (pg. 116)
Make Dressing of Choice for House Salads
(pg. 155-156)
Make Chia Pudding (pg. 78)
Make Breakfast Hash (pg.80)
Make Chicken Cutlets w/Carrot Fries
(pg.143; 93)
*if in your area; not all items found on Amazon Fresh list
AIP
18 19 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
M E A L P R E P A G E N D A
1. Get your chicken marinading while the oven preheats for carrot fries and chicken cutlets.
2. Meanwhile, grill the remaining, unmarinated chicken breasts for your greek salad jars and set aside to cool.
3. Grab the veggies for this week’s recipes and chop accordingly.
4. Now that your oven is preheated, put your carrot fries in.
5. Bread your marinated chicken cutlets and get those in the oven as well.
6. While the carrot fries and cutlets cook, make hash on your stovetop with the prepped veggies. Set aside to cool.
7. Now that your grilled chicken has cooled, add it to the bottom of your mason jars or containers and pile on the salad and veggies. Store in the fridge.
8. Make the house salad dressing and put aside in fridge.
9. Remove chicken cutlets and carrot fries when they are done and set aside. Let everything that is still hot (hash, chicken, and carrots) cool down before packing the remaining containers.
10. Lastly, make chia puddings (withhold fruit) and store in the fridge overnight. (For AIP, make gelatin puddings)
LIGHT MEAL PREP ON WEEKENDS WITH SOME COOKING DURING THE WEEK
CLICK HERE FOR YOURMEAL PREP PLAYLIST!
ESTIMATED TOTAL PREP TIME // 1.5 Hours
21 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTBreakfast Hash
LUNCHGreek Chicken Salad Jar
DINNERMake an extra serving:
Tuna Nicoise Salad (save leftovers for lunch)
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
D A I LY B R E A K D O W N S
Monday Tuesday
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTBerry & Spice Chia Pudding
LUNCHButtermilk Chicken Cutlets
with Carrot Fries
DINNERMake an extra serving:
Lemony Salmon Bowl (save leftovers for lunch)
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
D A I LY B R E A K D O W N S
Wednesday Thursday
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTBreakfast Hash
LUNCHTuna Nicoise Salad
DINNERButtermilk Chicken Cutlets
with Carrot Fries
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTBerry & Spice Chia Pudding
LUNCHLemony Salmon Bowl
DINNER Breakfast Hash Lettuce Tacos (use butter
lettuce as tacos) with House Salad
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
23 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
D A I LY B R E A K D O W N S
Friday Weekend
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTGreen Tropical Smoothie
LUNCHGreek Chicken Salad Jar
DINNER Grilled NY Strip Steak
with Lemony Vegetable Sauté
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
USE UP LEFTOVERSALL MEALS: Use up as many leftovers as
you can nd clean up the fridge by tossing leftover veggies into omelets or sautés
unless you see a use for them early next week!
REFLECTThink about how the meals and
mindfulness went for you this week! How did you feel? Was there enough
food? Did you find the mindful eating to be challenging/helpful/etc.? Take these lessons with you onto the next week to
nourish yourself bio-individually.
GET READY...for next week's meal planning &
prepping
W E E K LY R E F L E C T I O N S
Reflect on last week's eating, mindfulness, and how you felt emotionally/physically, etc.
24 25 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
breakfast lunch
frid
ayth
ursd
ay
dinner
wed
nesd
aytu
esda
ym
onda
y
hydrate hydrate snack or dessert
crispy pork salad with pesto
(pg.82; 156)
grilled chicken kale
salad(pg.120)
smoked salmon
spring salad(pg.90)
summer meatloaf & house salad(pg. 138; 96)
crispy skinned fish with
carrot fries(pg.114; 93)
chicken banhmi bowl(pg.104)
blue moon smoothie
(pg.76)
Week 2
Put the devices away while eating - turn off the TV, charge your phone, and close the laptop! It won’t be
long… promise
M I N D F U L E A T I N G T I PW E E K T W O
shrimp scampi over
zoodles(pg.136)
crispy pork salad with pesto
(pg.82; 156)
smoked salmon
spring salad(pg.90)
grilled chicken
organic kale salad
(pg.120)
summer meatloaf & house salad(pg. 138; 96)
summer meatloaf & house salad(pg. 138; 96)
chicken banhmi bowl(pg.104)
shrimp scampi over
zoodles(pg.136)
26 27 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
Produce arugula, one 5 oz. clamshell
mixed greens, one 5 oz. clamshell
avocado, 1 each
whole carrots, 1/2 lb.
Italian flat leaf parsley, 1 bunch
fresh basil, 4 cups
garlic, 1 head
lemons, 2 each
lacinto or curly organic kale, 1 bunch
yellow onion, 1 large
mini cucumbers, 1 lb. package
radishes, 1-2 bunches (12 ct.)
scallions, 1 bunch
zucchini, 4-5 large
ginger, 1 knob
lime, 1 each
Refrigerated ½ dozen eggs, pasture-raised
chicken breast fillets, 4 each
ground beef, 1 lb.
ground pork, 1 lb.
proscuitto, pancetta or bacon, 4 ounces
wild smoked salmon, 4 ounces
black cod/sablefish (or any white fish
with skin), 4 ounces
shrimp, peeled & deveined, 1 lb.
Frozen organic spinach, 16 oz.
cauliflower rice, 12 oz.
blueberries, 12 oz.
Pantry bone broth, 16 oz.
extra-virgin olive oil, 1 bottle
organic virgin coconut oil, 1 bottle
organic unsweetened canned coconut milk,
13.5 oz, 1 each
unsweetened shredded/flaked coconut, 1 bag
protein powder
sunflower seed butter, 1 bottle
fish sauce, 1 bottle
toasted sesame oil, 1 bottle
coconut aminos, 1 bottle
apple cider vinegar, 1 bottle
arrowroot starch
baking soda
dry white wine, 1 bottle
nutritional yeast
almond butter
optional: bbq sauce or ketchup for meatloaf
Sweeteners, Seasonings, & Spices
(see pantry guide)
W E E K T W O G R O C E R Y L I S T
CLICK HERE TO ORDER ON AMAZON FRESH* (EST. $89)
W E E K T W O M E A L P R E P C H E C K L I S T
Make Summer Meatloaf (pg. 138)
Make Dressing of Choice for House Salads
(pg. 155-156)
Make Grilled Chicken Kale Salad (pg. 120)
Make Pesto (pg.156)
Make Jammy Eggs
Make Pickled Veggies for Banh Mi Bowl
(pg. 104)
AIP
AIP
AIP
AIP
*if in your area; not all items found on Amazon Fresh list
AIP
AIP
28 29 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
M E A L P R E P A G E N D A
1. Get the meatloaf cooking first, this will take the longest, while it’s in the oven you will prep the rest.
2. Grill chicken breasts for the kale salad and store away for the week in the fridge. Separately store the massaged kale and toppings, combine to pack for lunch and when serving at dinner
3. Make pesto and store in the fridge for the week.
4. Make house (or other) dressing and store in the fridge for the week (unless you have leftovers from
last week!)
5. Make 4 Jammy eggs, do not peel them, just store them in the fridge and peel on day of using. Boil eggs by bringing enough water to cover in a saucepan over high heat, lower the eggs with a slotted spoon carefully into the boiling water and cook for 6 mins. for jammy eggs, or more if you want them more well-done (time it).
6. Make pickled vegetables in a jar for the banh mi bowl and store in fridge.
LIGHT MEAL PREP ON WEEKENDS WITH SOME COOKING DURING THE WEEK
CLICK HERE FOR YOURMEAL PREP PLAYLIST!
ESTIMATED TOTAL PREP TIME // 1.5 Hours
31 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTCrispy Pork salad with Pesto
LUNCHGrilled Chicken Kale Salad
DINNER Crispy Skinned Fish with House Salad
and Carrot Fries
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
D A I LY B R E A K D O W N S
Monday Tuesday
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTSmoked Salmon Spring Salad
LUNCHSummer Meatloaf & House Salad
DINNERMake an extra serving:
Chicken Banh Mi Bowl (save leftovers for lunch)
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
D A I LY B R E A K D O W N S
Wednesday Thursday
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTCrispy Pork salad with Pesto
LUNCHChicken Banh Mi Bowl
DINNERSummer Meatloaf & House Salad
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTSmoked Salmon Spring Salad
LUNCHGrilled Chicken Organic kale Salad
DINNER Make an extra serving:
Shrimp Scampi over Zoodles (save leftovers for lunch)
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
33 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
D A I LY B R E A K D O W N S
Friday Weekend
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTBlue Moon Smoothie
LUNCHShrimp Scampi over Zoodles
DINNER Summer Meatloaf & House Salad
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
USE UP LEFTOVERSALL MEALS: Use up as many leftovers as
you can nd clean up the fridge by tossing leftover veggies into omelets or sautés
unless you see a use for them early next week!
REFLECTThink about how the meals and
mindfulness went for you this week! How did you feel? Was there enough
food? Did you find the mindful eating to be challenging/helpful/etc.? Take these lessons with you onto the next week to
nourish yourself bio-individually.
GET READY...for next week's meal planning &
prepping
W E E K LY R E F L E C T I O N S
Reflect on last week's eating, mindfulness, and how you felt emotionally/physically, etc.
34 35 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
lunch
frid
ayth
ursd
ay
dinner
wed
nesd
aytu
esda
ym
onda
y
hydrate hydrate snack or dessert
simple breakfast
sausage with house salad(pg.88; 96)
grilled chicken
kabobs with carrot fries
(pg.122; 93)
beet cherry smoothie
(pg.76)
coconut lime fish
tacos, guac, & cilantro lime cauliflower
rice(pg.108; 156
& 94)
Week 3
Chew, Chew, Chew that food until you can’t anymore before swallowing and taking another
bite.
M I N D F U L E A T I N G T I PW E E K T H R E E
halibut en papillote(pg.128)
tropical chicken salad
(pg.140)
wild smoked salmon cali-fornia hand
rolls with house salad(pg.146; 96)
breakfast
beet cherry smoothie
(pg.76)
simple breakfast
sausage with house salad(pg.88; 96)
simple breakfast
sausage with house salad(pg.88; 96)
coconut lime fish
tacos, guac, & cilantro lime cauliflower
rice(pg.108; 156
& 94)
grilled chicken
kabobs with carrot fries
(pg.122; 93)
halibut en papillote(pg.128)
wild smoked salmon cali-fornia hand
rolls with house salad(pg.146; 96)
tropical chicken salad
(pg.140)
36 37 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
Produce avocado, 2 each
bell pepper, 1 each
butter lettuce, 1 head
fresh basil, 1 bunch
Italian flat leaf parsley, 1 bunch
fresh chives, 1 bunch
fresh cilantro, 1-2 bunches
garlic, 1 head
carrots, 2 medium
lemon, 2-3 each
lime, 2-3 each
mango, 1 each
zucchini, 4-5 large
mini cucumbers, 3 each
red leaf lettuce or other, 1 head
organic red potato or sweet for AIP, 2-3
red onion, 1 each
Refrigerated chicken breast fillets, 4 each
ground pork, 1 lb.
white fish fillets, 7oz. 2 each
hallibut fillets, 2 each
wild smoked salmon, 4 oz.
Frozen beets, 10 oz.
organic cherries, 10 oz.
cauliflower rice, 12 oz.
Pantry bone broth, 16 oz.
extra-virgin olive oil, 1 bottle
organic virgin coconut oil, 1 bottle
organic unsweetened canned coconut milk,
13.5 oz, 1 each
unsweetened shredded/flaked coconut
protein powder (cacao or AIP)
red wine vinegar, 1 bottle
coconut aminos, 1 bottle
capers, 1 bottle
ghee
mayo
nori sheets (buy on Amazon)
green plantain chips, 4 oz. (or use recipe on
pg.168 and buy plantains)
almond butter, 1 bottle
*skewers for kabobs*
Sweeteners, Seasonings, & Spices
(see pantry guide)
W E E K T H R E E G R O C E R Y L I S T
CLICK HERE TO ORDER ON AMAZON FRESH* (EST. $80)
W E E K T H R E E M E A L P R E P C H E C K L I S T
Make Simple Breakfast Sausage (pg. 88)
Make Grilled Chicken Kabobs & Carrot Fries
(pg. 122; 93)
Make Sauce of choice for Kabobs (pg.155-
156) or use salsa verde (below)
Make Salsa Verde for Halibut (pg.128)
Make Dressing for House Salads (pg.156)
AIP
AIP
AIP
*if in your area; not all items found on Amazon Fresh list
AIP
38 39 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
M E A L P R E P A G E N D A
1. First, make the breakfast sausage and store away in the fridge.
2. Then, get the carrot fries in the oven while you make the chicken kabobs.
3. Lastly, make the chimichurri and salsa verde sauces plus the house dressing if needed.
LIGHT MEAL PREP ON WEEKENDS WITH SOME COOKING DURING THE WEEK
CLICK HERE FOR YOURMEAL PREP PLAYLIST!
ESTIMATED TOTAL PREP TIME // 1 Hour
41 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTSimple Breakfast Sausage with
House Salad
LUNCHGrilled Chicken Kabobs with Carrot Fries
DINNER Make an extra serving:
Coconut Lime Fish Tacos with Tropical Guacamole & Cilantro Lime Cauli Rice (save leftovers for lunch, pack lettuce
separately)
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
D A I LY B R E A K D O W N S
Monday Tuesday
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTBeet Cherry Smoothie
LUNCHCoconut Lime Fish Tacos with Tropical
Guac and Cilantro Lime Cauli Rice (leftovers)
DINNERMake an extra serving:
Tropical Chicken Salad (save leftovers for lunch)
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
D A I LY B R E A K D O W N S
Wednesday Thursday
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTSimple Breakfast Sausage with House
Salad
LUNCHGrilled Chicken Kabobs with Carrot Fries
DINNERMake an extra serving:
Halibut en Papillote (save leftovers for another dinner)
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTBeet Cherry Smoothie
LUNCHTropical Chicken Salad
DINNER Make an extra serving:
Wild Smoked Salmon California Hand Rolls with House Salad (save leftovers for
lunch)
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
43 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
D A I LY B R E A K D O W N S
Friday Weekend
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTSimple Breakfast Sausage with House
Salad
LUNCHWild Smoked Salmon California Hand
Rolls with House Salad
DINNER Halibut en Papillote (leftovers)
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
USE UP LEFTOVERSALL MEALS: Use up as many leftovers as
you can nd clean up the fridge by tossing leftover veggies into omelets or sautés
unless you see a use for them early next week!
REFLECTThink about how the meals and
mindfulness went for you this week! How did you feel? Was there enough
food? Did you find the mindful eating to be challenging/helpful/etc.? Take these lessons with you onto the next week to
nourish yourself bio-individually.
GET READY...for next week's meal planning &
prepping
W E E K LY R E F L E C T I O N S
Reflect on last week's eating, mindfulness, and how you felt emotionally/physically, etc.
44 45 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
breakfast lunch
frid
ayth
ursd
ay
dinner
wed
nesd
aytu
esda
ym
onda
y
hydrate hydrate snack or dessert
greenshakshuka
(pg.84)
turkey smash burgers with
house salad & sweet potato
fries(pg.144; 96 &
100)
piña colada smoothie
(pg.76)
hemp seed cobb salad jar
(pg.130)
creamy sun-dried
tomato & basil zoodles with
shrimp(pg.112)
green tropical smoothie
(pg.76)
Week 4
Pay attention to hydration this week - make sure most you drink most of your water in between meals vs. at meals. Drink only what
you need at meals. When we chug water while eating, we put out our
“digestive fire”.
M I N D F U L E A T I N G T I PW E E K F O U R
blue moon smoothie
(pg.76)
lemony salmon bowl with roasted
spring veggies(pg.132)
collard green chicken spring rolls with dip-ping sauce & cilantro-lime
cauli rice(pg.110; 94)
greenshakshuka
(pg.84)
hemp seed cobb salad jar
(pg.130)
lemony salmon bowl with roasted
spring veggies(pg.132)
collard green chicken spring rolls with dip-ping sauce & cilantro-lime
cauli rice(pg.110; 94)
creamy sun-dried
tomato & basil zoodles with
shrimp(pg.112)
turkey smash burgers with
house salad & sweet potato
fries(pg.144; 96 &
100)
46 47 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
Produce arugula, one 5 oz. clamshell
baby organic spinach, one 5 oz. clamshell
avocado, 1 each
asparagus, 1 bunch
Italian flat leaf parsley, 1 bunch
fresh basil, 1 bunch
cauliflower florets, 8 ounces
chives, 1 bunch
cilantro, 1 bunch
collard greens, 1 bunch
garlic, 1 head
lemons, 4 each
limes, 2-3 each
ginger, 1 knob
radishes, 1 bunch
red cabbage, 1 small head or
shredded
zucchini, 2 large
red bell pepper, 1 each
sweet potato, 1-2 large
carrots, 3 large each
lettuce, + any burger toppings
Refrigerated ½ dozen eggs, pasture-raised
no sugar bacon (nitrate-, nitrite-free)
ground turkey, 1 lb.
chicken breast fillets, skinless and
boneless, 4 each
salmon fillet (wild), 12 oz.
shrimp, peeled & deveined, 8 oz.
Frozen organic spinach, 16 oz.
cauliflower rice, 12 oz.
blueberries, 12 oz.
pineapple chunks, 12 oz.
Pantry bone broth, 16 oz.
extra-virgin olive oil, 1 bottle
ghee, 1 container
organic virgin coconut oil, 1 bottle
organic unsweetened canned coconut
milk, 13.5 oz, 3 each
protein powder (vanilla, plain, or AIP)
dijon mustard, 1 bottle
capers, 1 bottle
red wine vinegar, 1 bottle
dry white wine, 1 bottle
sun-dried tomatoes
almond butter, 1 bottle
coconut aminos, 1 bottle
fish sauce, 1 bottle
Sweeteners, Seasonings, & Spices
(see pantry guide)
W E E K F O U R G R O C E R Y L I S T
CLICK HERE TO ORDER ON AMAZON FRESH* (EST. $117)
W E E K F O U R M E A L P R E P C H E C K L I S T
Make Chimichurri for Shakshuka (pg. 155)
Make Green Shakshuka (pg. 84)
Make Turkey Smash Burgers (pg.144) &
Sweet potato fries (pg.100)
Make Hemp Seed Cobb Jars (pg.130)
Make Chicken for Collard Green Wraps
(pg.110) and can optionally blanch the
collard greens
AIP
AIP
*if in your area; not all items found on Amazon Fresh list
AIP
AIP
48 49 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
M E A L P R E P A G E N D A
1. Make Chimichurri (unless you have leftovers).
2. Make Green Shakshuka and pack away to reheat for breakfasts.
3. Make the Turkey Burgers and set aside. Then make the 4 sweet potato “buns” you’ll need and pack away. With the rest of the sweet potato, make sweet potato fries and pack away - all separately to assemble before eating/taking. Pack one with a House Salad and dressing of choice.
4. Pan-sear or grill chicken for the collard green wraps and hemp salad jars, set 2 breasts aside for the wraps and leave 2 for packing in the salad jar. Make the salad jars and pack away for lunch during
the week.
5. You can optionally get a head start on the collard green wraps now and store them or do this during the week.
LIGHT MEAL PREP ON WEEKENDS WITH SOME COOKING DURING THE WEEK
CLICK HERE FOR YOURMEAL PREP PLAYLIST!
ESTIMATED TOTAL PREP TIME // 1.5 Hours
51 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTGreen Shakshuka
LUNCHTurkey Smash Burgers with House Salad
DINNER Creamy Sun-dried Tomato & Basil Zoodles
with Shrimp
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
D A I LY B R E A K D O W N S
Monday Tuesday
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTPiña colada Smoothie
LUNCHHemp Seed Cobb Salad Jar
DINNERMake an extra serving:
Collard Green Chicken Spring Rolls with Asian dipping sauce and Cilantro-lime
Cauliflower Rice (save leftovers for lunch)
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
D A I LY B R E A K D O W N S
Wednesday Thursday
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTGreen Shakshuka
LUNCHCollard Green Chicken Spring Rolls with Asian dipping sauce and Cilantro-lime
Cauliflower Rice
DINNERMake an extra serving:
Lemony Salmon Bowl with Roasted Veggies (save leftovers for lunch)
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTBlue Moon Smoothie
LUNCHLemony Salmon Bowl with Roasted
Veggies
DINNER Creamy Sun-dried Tomato & Basil Zoodles
with Shrimp
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
53 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
D A I LY B R E A K D O W N S
Friday Weekend
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTGreen Tropical Smoothie
LUNCHHemp Seed Cobb Salad Jar
DINNER Turkey Smash Burgers with
Sweet Potato Fries
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
USE UP LEFTOVERSALL MEALS: Use up as many leftovers as
you can nd clean up the fridge by tossing leftover veggies into omelets or sautés
unless you see a use for them early next week!
REFLECTThink about how the meals and
mindfulness went for you this week! How did you feel? Was there enough
food? Did you find the mindful eating to be challenging/helpful/etc.? Take these lessons with you onto the next week to
nourish yourself bio-individually.
GET READY...for next week's meal planning &
prepping
W E E K LY R E F L E C T I O N S
Reflect on last week's eating, mindfulness, and how you felt emotionally/physically, etc.
54 55 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
breakfast lunch
frid
ayth
ursd
ay
dinner
wed
nesd
aytu
esda
ym
onda
y
hydrate hydrate snack or dessert
jammy eggs with mus-
tard greens (pg.86)
AIP swap: Smoked Salmon
Spring Salad (pg.90)
simple break-fast sausage with house salad and
sweet potato fries
(pg.88; 96 & 100)
tropical green smoothie
(pg.76)
grilled lamb chops with
chimichurri & asparagus(pg.124)
grilled lamb chops with
chimichurri & asparagus(pg.124)
chicken pad thai
(pg.106)
Week 5
No food 3 hours before bed, do what’s possible here, I know
sometimes we get home late and it can’t always happen but if it can - you are really setting yourself up for better digestion and sleep! A good rule of thumb is to fast for at least 12 hrs. overnight between dinner and breakfast the next day.
M I N D F U L E A T I N G T I PW E E K F I V E
piña colada smoothie
(pg.76)
grilled chicken
kabobs with sweet potato fries & house
salad(pg.122; 100
& 96)
shrimp scampi over cauliflower
rice(pg.136)
crispy skinned fish with
sweet potato fries
(pg.144)
simple breakfast
sausage with house salad(pg.88; 96)
grilled chicken
kabobs with house salad(pg.122; 96)
chicken pad thai
(pg.106)
shrimp scampi over cauliflower
rice(pg.136)
jammy eggs with mus-
tard greens (pg.86)
AIP swap: Smoked Salmon
Spring Salad (pg.90)
56 57 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
Produce arugula, one 5 oz. clamshell
salad greens (any), one 5 oz. clamshell
asparagus, 1 bunch
Italian flat leaf parsley, 1 bunch
fresh basil, 2 bunches
chives, 1 bunch (skip for Non-AIP)
garlic, 1 head
limes, 3-4 each
radishes, 1 small bunch (skip for Non-AIP)
zucchini, 3 large
ginger, 1 knob each
sweet potato, 2 large
shredded carrots, 1 cup
sliced cabbage, 1 cup
fresh cilantro, 1 bunch
green beans, 1 cup
Refrigerated ½ dozen eggs, pasture-raised
ground pork, 1 lb.
chicken breast fillets, skinless and
boneless, 4 each
lamb chops, 4 each
shrimp, peeled & deveined, 1 lb.
skinned fish of choice, 4 ounces
wild smoked salmon, 4 ounces (skip for
Non-AIP)
Frozen cauliflower rice, 12 oz.
baby organic spinach, 12 oz.
pineapple chunks, 12 oz.
Pantry bone broth, 16 oz.+
extra-virgin olive oil, 1 bottle
organic virgin coconut oil, 1 bottle
organic unsweetened canned coconut milk,
13.5 oz, 1 each
protein powder or collagen powder
dijon mustard, 1 bottle
capers, 1 bottle
red wine vinegar, 1 bottle
toasted sesame oil, 1 bottle
raw honey
sunflower seed or almond butter
nutritional yeast
dry white wine for cooking, 1 small bottle
*skewers for kabobs
Sweeteners, Seasonings, & Spices
(see pantry guide)
W E E K F I V E G R O C E R Y L I S T
CLICK HERE TO ORDER ON AMAZON FRESH* (EST. $100)
W E E K F I V E M E A L P R E P C H E C K L I S T
Make Jammy Eggs
Make Simple Breakfast Sausage (pg. 88)
Make Dressings of choice (pg.156)
Make Chimichurri (pg.155)
Make Chicken Pad Thai (pg.106)
Make Sweet Potato Fries (pg.100)
AIP
AIP
AIP
AIP
AIP
AIP
AIP
*if in your area; not all items found on Amazon Fresh list
58 59 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
M E A L P R E P A G E N D A
1. Make Jammy Eggs with Mustard Greens and store (don't peel eggs, when they're room temperature, peel them on the day you eat them so they taste the best!).
2. Make at least 3 servings of Sweet Potato Fries in the oven as you prepare the Simple Breakfast Sausage on the stove and store them in the fridge once they come to room temperature in an airtight container.
3. Make all dressings needed for the week and chimichurri for the lamb chops (option for AIP to forego the pesto and just make chimichurri).
4. Make Chicken Pad Thai, store zoodles separately until ready to eat so they don’t get soggy.
LIGHT MEAL PREP ON WEEKENDS WITH SOME COOKING DURING THE WEEK
CLICK HERE FOR YOURMEAL PREP PLAYLIST!
ESTIMATED TOTAL PREP TIME // 1.5 Hours
61 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTJammy Eggs with Mustard Greens
(AIP swap: Smoked Salmon Spring Salad)
LUNCHSimple Breakfast Sausage with House
Salad
DINNER Make an extra serving:
Grilled Lamb Chops with Chimichurri and Asparagus (save leftovers for lunch)
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
D A I LY B R E A K D O W N S
Monday Tuesday
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTTropical Green Smoothie
LUNCHGrilled Lamb Chops with Chimichurri and
Asparagus
DINNERMake an extra serving:
Grilled Chicken Kabobs with Sweet Potato Fries & House Salad (save leftovers for
lunch)
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
D A I LY B R E A K D O W N S
Wednesday Thursday
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTJammy Eggs with Mustard Greens
(AIP swap: Smoked Salmon Spring Salad)
LUNCHChicken Pad Thai
DINNERMake an extra serving:
Shrimp Scampi over Cauliflower Rice (save leftovers for lunch)
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTPiña colada Smoothie
LUNCHGrilled Chicken Kabobs with House Salad
DINNER Crispy Skinned Fish with already prepped Sweet Potato Fries, add house salad if you
wish
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
63 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
D A I LY B R E A K D O W N S
Friday Weekend
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTSimple Breakfast Sausage with
House Salad
LUNCHShrimp Scampi over Cauliflower Rice
DINNER Chicken Pad Thai
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
USE UP LEFTOVERSALL MEALS: Use up as many leftovers as
you can nd clean up the fridge by tossing leftover veggies into omelets or sautés
unless you see a use for them early next week!
REFLECTThink about how the meals and
mindfulness went for you this week! How did you feel? Was there enough
food? Did you find the mindful eating to be challenging/helpful/etc.? Take these lessons with you onto the next week to
nourish yourself bio-individually.
GET READY...for next week's meal planning &
prepping
W E E K LY R E F L E C T I O N S
Reflect on last week's eating, mindfulness, and how you felt emotionally/physically, etc.
64 65 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
breakfast lunch
frid
ayth
ursd
ay
dinner
wed
nesd
aytu
esda
ym
onda
y
hydrate hydrate snack or dessert
burger bowl with special
sauce(pg.103)
avocado sweet potato
toast(pg.75)
Week 6
Savor your food!Use all your senses while you eat and since you're paying attention, it will be much easier to - this will help you be more present and continue to slow down while listening
to hunger/satiation cues.
M I N D F U L E A T I N G T I PW E E K S I X
greek meatballs with salad(pg.118)
crispy skinned fish with
house salad salad and sautéed
mushrooms(pg.114; 98)
greek meatballs with salad(pg.118)
beet cherry smoothie
(pg.76)
piña colada smoothie
(pg.76)
chicken banh mi bowl(pg.104)
chicken banh mi bowl(pg.104)
turkey breakfast
hash(pg.80)
turkey breakfast
hash lettuce tacos with
sautéedmushrooms(pg.80; 98)
burger bowl with special
sauce(pg.103)
seared scallops with chimichurri
(pg.134)
avocado sweet potato
toast(pg.75)
seared scallops with chimichurri
(pg.134)
66 67 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
Produce avocado, 2 each
salad greens (any), one 5 oz. clamshell
baby organic spinach, one 5 oz. clamshell
Italian flat leaf parsley, 1 bunch
butter lettuce, 1 small head
cremini mushrooms (button), 6-8 oz.
garlic, 1 head
red onion, 1 each
radishes, 1 small bunch
zucchini, 2-3 large
purple cabbage, 3 cups shredded
organic kale, 1 small bunch
sweet potato, 2 large
fresh cilantro, 1 bunch
scallions, 1 small bunch
english cucumber (seedless), 1 each
lime, 1 each
ginger, 1 knob
Refrigerated sauerkraut (fermented), 1 bottle
ground beef, lamb ,or bison, 1 lb.
burger patties (meat of choice), 2 each
(or 8 oz.)
ground turkey, 1 lb.
chicken breast fillets, skinless and
boneless, 2 each
scallops (fresh or frozen), 10 each
skinned fish of choice, 4 ounces
pasture-raised eggs, 4 each
coconut yogurt (plain, unsweetened), 4+ oz.
wild smoked salmon and/or proscuitto (for
AIP sweet potato toasts)
Frozen cauliflower rice, 16 oz.
beets, 12 oz.
organic cherries, 12 oz.
pineapple chunks, 12 oz.
Pantry bone broth, 16 oz.+
extra-virgin olive oil, 1 bottle
organic virgin coconut oil, 1 bottle
organic unsweetened canned coconut milk,
13.5 oz, 1-2 each
protein powder or collagen powder
arrowroot starch/flour
baking soda
capers, 1 bottle
red wine vinegar and/or apple cider vinegar,
1 bottle
toasted sesame oil, 1 bottle
coconut aminos, 1 bottle
mayo, 1 bottle
sunflower seed or almond butter
fish sauce, 1 bottle
W E E K S I X G R O C E R Y L I S T
CLICK HERE TO ORDER ON AMAZON FRESH* (EST. $98)
W E E K S I X M E A L P R E P C H E C K L I S T
Make Burger Bowl & Special Sauce (pg.103)
Make Turkey Breakfast Hash (pg. 80)
Make Desired Dressings for Salads (pg.156)
Make Chimichurri (pg.155)
Make Chicken Banh Mi Bowl (pg.104)
If using eggs on sweet potato toasts, boil
ahead of time.
AIP
AIP
AIP
AIP
AIP
*if in your area; not all items found on Amazon Fresh list
68 69 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
M E A L P R E P A G E N D A
1. Burger Bowl: Make sweet potato fries. Then, make burgers (a little less well-done than you’d normally eat, since you’ll be re-heating them), set aside separate from the rest of the salad/bowl. Make the special sauce and also separate so you can arrange everything together at your lunch.
2. Make chimichurri for scallops.
3. Make turkey breakfast hash and pack away.
4. Make Chicken Banh Mi Bowl, pack the sauce separately from the rest.
5. Make house or other dressing for the week.
6. Make boiled eggs for sweet potato toasts if using.
LIGHT MEAL PREP ON WEEKENDS WITH SOME COOKING DURING THE WEEK
CLICK HERE FOR YOURMEAL PREP PLAYLIST!
ESTIMATED TOTAL PREP TIME // 1 Hour
71 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTTurkey Breakfast Hash with House Salad
LUNCHBurger Bowl with Special Sauce
DINNER Make an extra serving:
Seared Scallops with Chimichurri (save leftovers for lunch)
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
D A I LY B R E A K D O W N S
Monday Tuesday
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTAvocado Sweet Potato Toasts with desired
toppings
LUNCHSeared Scallops with Chimichurri
DINNERMake an extra serving:
Greek Meatballs with House Salad (save leftovers)
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
D A I LY B R E A K D O W N S
Wednesday Thursday
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTBeet Cherry Smoothie
LUNCHBurger Bowl with Special Sauce
DINNERMake an extra serving of sautéed
mushrooms: Crispy Skinned Fish with Carrot Fries (save
extra serving of mushrooms for Friday's lunch)
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTAvocado Sweet Potato Toast (with desired
toppings)
LUNCHChicken Banh Mi Bowl
DINNER Greek Meatballs with House Salad
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
73 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
D A I LY B R E A K D O W N S
Friday Weekend
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
MORNING DRINKHot or Iced Matcha Latte or
Unsweetened Coffee/Tea
BREAKFASTPiña colada Smoothie
LUNCHTurkey Breakfast Hash with Lettuce Taocs
(using remaining butter lettuce) and leftover Carrot Fries
DINNER Chicken Banh Mi Bowl
SNACK/DESSERT
PMRest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth
AMRoom temp. water (plain/ lemon)
MINDFULNESS10 minutes of Meditation (walking or still)
USE UP LEFTOVERSALL MEALS: Use up as many leftovers as
you can nd clean up the fridge by tossing leftover veggies into omelets or sautés
unless you see a use for them early next week!
REFLECTThink about how the meals and
mindfulness went for you this week! How did you feel? Was there enough
food? Did you find the mindful eating to be challenging/helpful/etc.? Take these lessons with you onto the next week to
nourish yourself bio-individually.
CELEBRATE...all the NEW healthy habits you've
created over the past 6 weeks with some extra self-care and fun this weekend!
Return to this any time you wish to mix it up with recipes and routines. Set an
intention going forward for what habits you would like to make your "non-
negotiables" so they happen!
W E E K LY R E F L E C T I O N S
Reflect on last week's eating, mindfulness, and how you felt emotionally/physically, etc.
74 75 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
Avocado Sweet Potato Toast
ingredients
1 medium sweet potato
1 ripe avocado
Protein Options:
boiled eggs
proscuitto
smoked wild salmon
instructions
1. Slice the sweet potato into 4-6 rounds, approx. 1/8"
thick.
2. Add sliced to toaster and toast on medium as many
times as it takes to cook (usually 3-4 times depending on
your toaster)
3. For the slices you're serving, top with avocado and
protein of choice
MAKE IT AIP:Omit eggs.
B R E A K F A S T S serves 2 | prep time: 5 mins | cook time: 6
76 77 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
¼ cup frozen beets
¼ cup frozen organic cherries
1 serving cacao protein
1 tablespoon almond butter
1 teaspoon cinnamon
1 cup liquid of choice
(can also do ½ coconut milk and
bone broth or water)
instructions
1. Blend all ingredients together, adjust liquid as you’d like.*Digestion tip: add toppings like seeds, nuts, or coconut shavings to chew before you start drinking!
are great to CHEW before you start drinking to start the digestive process.
Beet Cherry Smoothie
ingredients
¼ cup frozen pineapple
1 large handful frozen or fresh
organic spinach or organic kale
(approx. 1-2 cups)
1 tablespoon of coconut oil
1 serving vanilla protein
1 cup liquid of choice
(can do half bone broth/half
coconut milk)
Dash of cinnamon
Green Tropical Smoothie
ingredients
¼ cup frozen pineapple
1 cup frozen cauliflower rice
1 serving plain or vanilla protein
powder (collagen for AIP)
1/3 cup coconut milk (add more for
a looser smoothie)
1 tablespoon coconut oil
Piña Colada Smoothie
ingredients
¼ cup frozen blueberries
1 large handful frozen or fresh
organic spinach (approx. 1-2 cups)
1 tablespoon of almond butter
1 serving vanilla protein powder
1 cup liquid of choice (can do half
bone broth/half coconut milk)
Blue Moon Smoothie
MAKE IT AIP:Swap nut/seed butters for coconut oil/butter; use
AIP-friendly protein or collagen. Top with coconut
shavings.
serves 1 each | prep time: 3 mins | cook time: 2 mins
Low-Sugar Smoothies
78 79 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
1/4 cup chia seeds
1 1/4 cup coconut milk
1 teaspoon vanilla extract
1 teaspoon cinnamon
¼ cup blueberries
4 organic strawberries
1/4 cup shredded coconut
instructions
1. To a large mason jar or mixing bowl, add all ingredients,
except berries and shredded coconut. If in a mason jar,
shake everything with the lid on, and if in a mixing bowl,
just mix or whisk together very well until combined.
2. Pour mixture into two jars or cups and cover to
refrigerate overnight.
3. In the morning, add berries and coconut shreds over
top and serve.
MAKE IT AIP:Replace chia seeds with 1 tsp gelatin powder and
mix it very well with whisk and shaking in the jar.
Swap vanilla extract with vanilla powder or omit.
Berry & Spice Chia Puddingserves 2 | prep time: 5 mins | set time: overnight
80 81 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
1 tablespoon Extra-virgin Olive Oil
1 lb Ground Turkey
(or any ground meat of choice)
2 cups Lacinto Organic Kale,
roughly chopped
2 cups Purple Cabbage, roughly chopped
1 tablespoon Dried Rosemary, crushed
(plus any other desired seasonings)
Sea salt to taste
instructions
1. Season meat with your choice of herbs and seasonings
and mix with clean hands.
2. Heat a large sauté pan and add a tablespoon of olive oil
over medium heat. Add your meat and break it up with a
wooden spoon as it cooks.
3. Cook well until you don't see any more raw meat
(approx. 10 mins). Add your chopped veggies, stir around
and cover for just a few minutes so the veggies get soft
and wilt. (don't overcook veggies, especially if you're re-
heating all week)
4. Season more to taste and serve and/or store in the
fridge for up to a week.
Breakfast HashAIPserves 3-4 | prep time: 8 mins | cook time: 12 mins
82 83 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
4 oz. sugar-free prosciutto, pancetta or bacon
2-3 cups mixed greens
2 radishes
2 small cucumbers
2-3 tablespoon dairy-free pesto (pg.156)
instructions
1. Place mixed greens on each plate with a dollop of
pesto, toss around with a spoon until greens are well-
coated
2. Slice cucumbers and radishes and place on top of
salad, toss again.
3. Heat a non-stick skillet and roughly chop or rip pork
with hands, add to the skillet and crisp up just for 4-5
minutes or as you like it, stirring with a wooden spoon.
4. Add pork to your salad and serve.
AIP
Crispy Pork Saladserves 2 | prep time: 6 mins | cook time: 5-8 mins
84 85 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
1 tablespoon extra virgin olive oil
8oz frozen chopped organic spinach
2-3 handfuls of fresh arugula, chopped
3 tablespoon chimichurri sauce on pg. 155
4 fresh eggs
salt, pepper to taste
instructions
1. Heat a 10-inch skillet (I used my cast iron) over medium-
low
2. Add olive oil and let heat up for a minute.
3. Add frozen spinach directly to the pant and stir around
while you chop the arugula, add that in next and continue to
stir as the spinach comes back to life. Let it mix together for
3-4 mins. Add more arugula if you're not covering the pan.
4. Next, add the chimichurri sauce and continue to mix the
greens to coat in the sauce. Let cook for another couple of
minutes, there should be no more frozen spinach at this
point.
5. Create 4 wells evenly spaced, and crack your eggs into
them, cover your pan and let cook for 5-7 minutes depending
on how well-cooked you like your eggs. Keep an eye on
them, checking every so often to keep track.
6. Season over top with salt, pepper, and herbs to garnish.
7. Serve hot with a heaping serving of greens and eggs to
top or distribute evenly into containers to store for up to 4
days.
Green Shakshuka
MAKE IT AIP:Swap eggs for proscuitto, bacon, or smoked wild
salmon and omit pepper.
serves 2 | prep time: 10 mins | cook time: 12 mins
86 87 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
4 large pasture-raised eggs
1 cup green beans, rinsed with ends
chopped
2 large handfuls of greens
(arugula, organic spinach, etc.)
2 scallions, finely chopped
Lemon dijon vinaigrette from pg. 156
instructions
1. Bring a medium saucepan of water to boil (enough
to cover eggs) and carefully lower eggs with a slotted
spoon, one by one, into the boiling water.
2. Cook eggs for 6 minutes (set your timer!)
3. Leave the water intact in a saucepan, and remove eggs
one by one with slotted spoon, placing them into a bowl
of ice water or running cold water from the faucet.
4. Now, add green beans to quickly blanch in the boiling
water for 2-3 minutes until bright green. Drain and add
to a plate with greens, mix lightly and toss with mustard
vinaigrette so it coats the greens and green beans.
5. Peel and halve eggs, arrange over your salad (2 each
salad).
Jammy Eggs with Mustard Greensserves 2 | prep time: 10 mins | cook time: 10 mins
88 89 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
1 lb. ground pork (or any ground meat you
prefer)
½ tablespoon dried oregano
½ tablespoon dried rosemary
1 teaspoon garlic powder
Sea salt to taste
1 tablespoon olive oil
instructions
1. Place the ground pork in a mixing bowl. Add the spices
and mix well with clean hands.
2. Form the seasoned pork into small patties, approx. 10
or so - squish them flat with your palm.
3. Heat the olive oil in a medium-sized skillet (cast-iron
would be ideal) over medium heat. Place the patties in
the hot pan (as many fit in one batch), spaced apart so
they cook evenly.
4. Cook the patties for 3-4 minutes on each side, or until
they are golden brown on the outside and no longer pink
in the middle. Repeat with the remaining patties.
5. Serve with House salad.
Simple Breakfast SausageAIPserves 3-4 | prep time: 5 mins | cook time: 5 mins
90 91 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
2 handfuls of arugula and any other greens
4 radishes, sliced thinly
2 mini cucumbers, sliced thinly
4 oz. wild smoked salmon
1 scallion, chopped thinly
2 large pasture-raised eggs (omit for AIP)
Pesto dressing on pg. 155
instructions
1. Boil eggs by bringing enough water to cover in a
saucepan over high heat, lower the eggs with a slotted
spoon carefully into the boiling water and cook for 6
mins. For jammy eggs or more if you want it more well-
done (time it).
2. Assemble salad with all veggies and greens and toss
with dressing.
3. Add smoked salmon over top and eggs if using. Serve!
Smoked Salmon Spring Salad
MAKE IT AIP:Omit eggs.
serves 2 | prep time: 8 mins | cook time: 6 mins
92 93 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
Carrot Fries
ingredients
6 organic carrots, large (not peeled),
scrubbed
1 ½ tablespoon coconut oil, melted
pinch sea salt
pinch dried rosemary or other to taste
instructions
1. Preheat oven to 400f degrees and line a baking tray with
parchment paper.
2. Chop carrots into matchstick size, try to keep them around
the same thickness so they cook evenly.
3. Toss the carrots in oil and sprinkle with sea salt and any
desired seasonings, roast for approx. 30-35 minutes until
cooked to your liking!
S A L A D S & S I D E SAIP serves 3-4 | prep time: 6 mins | cook time: 35 mins
94 95 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
1 head cauliflower or 12-16 oz. bag of
frozen/prepped cauliflower rice
1 tablespoon coconut oil
cilantro-lime variation:
handful fresh cilantro, chopped
1 lime
instructions
1. If using fresh cauliflower: Cut the head of cauliflower into
florets and add florets to a food processor. Process until the
cauliflower is "riced" and add to a bowl, set aside. Or skip this
step if you have it already prepped.
2. Heat a skillet with coconut oil over medium heat. Once ready,
add the riced cauliflower. Stir with a wooden spoon for a few
minutes while it softens. Season with sea salt and any other
seasonings you like. Serve when cooked.
cilantro-lime variation:
3. Next, add chopped cilantro and mix. After a few more minutes
of this, the rice will be soft. Turn off the heat and squeeze lime
juice from one lime over top and serve when ready! Don’t store
for more than 3-4 days.
AIP
Cauliflower Rice (two ways)serves 3-4 | prep time: 5 mins | cook time: 5 mins
96 97 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
1-2 handfuls of greens du jour (whatever
greens you have from that week!)
1 handful veggies like cucumbers, radishes,
carrots, cabbage, etc. (whatever is onhand
from that week's meal plan)
herbs du jour
avocado slices and/or olives
Serve with dressing of your choice like the
house dressing (pg. 156)
instructions
This is the most flexible recipe yet! I have the house salad
included as a side salad in so many recipes because it's a great
way to use up the extra veggies and veggie scraps after prepping
and cooking.
The measurements above are totally approximate, enjoy as
much as you'd like.
This also helps you to naturally mix it up! Get as creative as you
like here.
*non-AIP additions: tomato, bell peppers.
(I keep these to a minimum to stay anti-inflammatory)
AIP
House Saladserves 1 | prep time: 5 mins | cook time: 5 mins
98 99 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
6-8 ounces cremini mushrooms
(button)
1-2 tablespoons olive oil
sea salt to taste, with any other
seasonings you like (rosemary,
garlic powder or any fresh herbs
are delish)
instructions
1. Clean dirt off mushrooms with a damp paper towel
if needed (if already sliced, they're usually cleaned).
Slice mushrooms if they're whole into 3 or 4 slices per
mushroom.
2. Add olive oil to a sauté pan over medium-low heat and
let it get warm. If adding any fresh herbs, add to the oil,
stems and all to start infusing into the oil.
3. Add mushrooms to the oil and stir here and there with
a wooden spoon for approx. 6-8 minutes until lightly
golden. Season with sea salt and any other dried herbs
you'd like! Serve.
AIP
Sautéed Mushroomsserves 2 | prep time: 5 mins | cook time: 8 mins
100 101 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
2-3 sweet potatoes
2-3 tablespoons coconut oil
sea salt to taste, with any other
seasonings you like
instructions
1. Cut the potatoes as evenly as you can (making sure
they're similar thickness), and submerge them in water for
15-30 mins or so. (this is for extra crunchy fries, you can
skip this step all together if pressed for time)
2. Pre-heat the oven to 420f degrees.
3. Dry the potatoes very well with paper towels and mix in
the cooking oil, season as you wish.
4. Add to a parchment lined baking sheet and bake for 35-
40 mins, turning them over halfway through.
5. Optionally serve with ketchup or sauces from the week.
AIP
Sweet Potato Friesserves 2-3 | prep time: 10 mins | cook time: 35 mins
102 103 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
2 burger patties (bison, beef, chicken, or turkey meat)
1 avocado, sliced
1 medium sweet potato
2 Tbsp extra-virgin olive oil
4 handfuls butter lettuce or favorite greens
radishes and sauerkraut to garnish
Special Sauce:
3 Tbsp mayo
2 Tbsp diced red onion
1 Tbsp coconut aminos
AIP Special Sauce:
3 Tbsp full-fat coconut milk
1 tsp apple cider vinegar
2 Tbsp diced red onion
1 Tbsp coconut aminos
instructions
1. Preheat oven to 400f degrees.
2. Cut sweet potato into wedges (the thinner they are, the quicker
they'll cook). Toss in olive oil and sea salt and lay on a parchment
lined baking sheet. Bake on bottom rack in oven for approx. 30 mins
until golden.
3. Meanwhile, cook burger on grill or cast iron pan with favorite
seasonings such as salt and pepper (approx. 5 mins on each side for
red meat to be medium-done). Set aside.
4. Make the sauce by combining ingredients with an emulsion
blender or food processor.
5. Arrange bowl with greens and garnishes, tuck fries and burger in
the bowl, drizzle sauce plus more for dipping fries into. Serve!
E N T R É E S
AIP
Burger Bowl with Special Sauce
serves 2 | prep time: 10 mins | cook time: 40 mins
104 105 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
Quick pickled veggies
1 carrot, shredded
1/2 seedless cucumber, sliced
2-3 radishes, sliced
1 tablespoon apple cider vinegar
1/2 teaspoon raw honey
pinch sea salt
instructions
1. (quick pickled veggies) Toss all veggies together with
vinegar, honey, salt and let sit at room temp. for at least
30min., store in the fridge.
2. Make chicken by combining all ingredients and
sautéing for 4-5 minutes on medium until golden and
crispy all over. Set aside.
3. Add 2 teaspoon olive oil to same sauté pan and add
cauliflower rice, cook until tender.
4. Assemble the bowl with cauliflower rice, greens, pickled
veggies, and chicken. Garnish with cilantro, green onion,
and more veggies. Drizzle sauce all over or use as a dip!
Chicken Banh Mi BowlChicken & Bowl
1 tablespoon olive oil
2 chicken breasts, sliced thin into
pieces
1 tablespoon coconut aminos
2 teaspoon toasted sesame oil
1-2 garlic cloves, minced
2 teaspoon fish sauce
1 teaspoon baking soda
2-3 Tbsp Asian Sauce on pg.155
MAKE IT AIP:Swap toasted sesame oil for olive oil, omit pepper
serves 2 | prep time: 12 mins | set time: 30 mins | cook time: 12 mins
106 107 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
2 skinless chicken breasts (optional)
2 zucchinis, spiralized
1 cup shredded carrots* or save time and
buy a cole slaw mix which includes cabbage
1 cup thinly sliced cabbage* or save time and
buy a cole slaw mix which includes carrots
1/3 cup chopped scallions
1/4 cup chopped cilantro
1 red bell pepper
3 tablespoon Asian dipping sauce (pg.155)
Optionally top with favorite nuts or seeds
instructions
1. Make the sauce ahead of time, loosen with water to
make more of a dressing if needed, set aside.
2. Clean two skinless chicken breasts, and bring a large
pot of water to boil (enough to cover the chicken). Once
boiling, add the chicken and set a timer for 8 minutes.
Check with a thermometer to be sure (poultry should be
165f degrees when done). Set chicken aside on a cutting
board and with two forks, shred the chicken.
3. Assemble the Pad Thai salad! Prep all veggies
accordingly and toss with the sauce in a large mixing
bowl with tongs to coat everything. Add in the chicken
and continue tossing. Serve or store.
MAKE IT AIP:Omit red bell pepper & nuts/seeds.
Chicken Pad Thaiserves 2 | prep time: 10 mins | cook time: 10 mins
108 109 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
2 (7 oz.) cod fish fillets (or any white, skinless
flatfish you like)
Pinch sea salt
¼ cup coconut milk
¼ cup shredded coconut
Lime zest from 1 lime
½ tablespoon coconut oil
1 head or approx. 8 pieces of butter lettuce
Tropical guacamole (pg.156)
Optional garnish: radish
instructions
1. Make guacamole and set aside.
2. Clean and season your fish with sea salt liberally. Cut the fish into ½ inch
chunks.
3. Prep the “breading” by adding the coconut milk to one dipping bowl, and
your shredded coconut and lime zest in a 2nd dipping bowl beside the milk.
4. With clean hands, add your chunks of fish to the coconut milk and then
dredge each piece into the coconut-lime and place onto a clean plate. When
all pieces of fish are “breaded”, sprinkle with a little more sea salt over top.
5. To a non-stick sauté pan, add 1 Tablespoon coconut oil over medium heat.
Add pieces of “breaded” fish to the pan and cook for 3-4 minutes on each
side. Stir around, if loose pieces of coconut start burning, simply discard
with tongs and keep the rest moving by shaking the pan a bit. Set aside
when complete.
6. Build your tacos! Assemble the lettuce tacos by grabbing 2 pieces of butter
lettuce per taco (2 tacos each). Add the fish, distributing evenly across your
tacos. Then top with the guacamole and garnish with lime wedges, radish,
cilantro, etc.!
Coconut Lime Fish TacosAIPserves 2 | prep time: 20 mins | cook time: 10 mins
110 111 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
1 bunch collard greens
7 cups water, divided
3 cups ice
2 chicken breasts
1 small red bell pepper
(thinly sliced vertically)
1 cup finely sliced red (purple) cabbage
3 medium whole carrots (peeled and very
finely chopped)
instructions
Collard Green Wraps: 1. Clean collards under cool running water and pat dry
to make sure no dirt remains. Cut the stems off, and slightly shave (with a knife
or scissors) on the stem remaining in the middle so that the greens lay flat.
2. Bring 5 cups of water to boil in a heavy-bottomed pot (the larger the better
so you can easily maneuver).
3. Once water is boiling, add 2 cups of water to a large/wide bowl with all the
ice and sit it beside your stove so you can easily add the greens to the ice bath
after they finish blanching.
4. Blanch each green one by one, for approx. 30 seconds to 1 minute each (don't
let them get too soft or they'll fall apart) and using tongs, remove the green
from the hot water and add to the ice bath. Move it along in an assembly line
after 10 seconds of sitting in the ice bath submerged, onto a clean plate lined
with paper towels.
5. Repeat until all greens are done and use as you would a wrap! I lay 2 in a cross
formation flat, add my filling right in the center, and fold on the right and left
short sides in first (like a burrito) and then grab the bottom flap, fold over and
roll to the top side.
6. To store excess greens: lay them flat with paper towels around in between
each green and store in the fridge for up to 5 days.
Filling & Assembly: 1. Season chicken with
salt and pepper, and grill on a cast iron over
medium heat until cooked (check with a meat
thermometer or cut in the center to ensure
juices run clear), approx. 4 mins on each side if
they’re thin. Set aside to rest.
2. Prep all veggies by slicing them as suggested
in the ingredients (long and thin!).
Lastly, slice the chicken also “long and thin”,
arrange all filling ingredients in front of you so
it’s handy.
3. Grab a collard green wrap and lay it
horizontally in front of you on a workspace.
Then add your fillings to the center (some of
each veggie and chicken). Fold your collard
green like a burrito, the short sides fold in on
top of filling and then you roll it away from you.
Chop in half to get 2 complete wraps. Continue
along until all filling is gone and serve with the
dipping sauce.
MAKE IT AIP:Omit red bell pepper or sub with cucumber.
Collard Green Chicken Spring Rollsserves 2 | prep time: 15 mins | cook time: 14 mins
112 113 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
8 oz. shrimp, peeled, deveined with
tails on
2 tablespoons olive oil
½ tablespoon ghee or olive oil
2 garlic cloves, minced
½ tsp dijon mustard
1 tablespoon sliced sun-dried
tomatoes (no added sugar)
¼ cup white wine or bone broth
1/3 cup cauliflower cream sauce
2 medium zucchinis, spiralized
Handful of fresh basil, sliced into
thin ribbons
Sea salt, pepper to taste
instructions
1. (cauliflower cream sauce) In a pot, steam cauliflower florets with
boiling water until it's tender when pricked with a fork (approx. 8 mins.).
Meanwhile, add coconut CREAM (not milk), if using the refrigerated
milk can, simply scoop the cream out from the top without getting the
coconut water in the mix. Add nutritional yeast and lemon juice to a
high-speed blender. When cauliflower is ready, add it to the blender,
season with salt. Blend everything for a minute or so, until a thick sauce
has formed.
2. Prepare zoodles, set aside.
3. Season shrimp with olive oil and sea salt, add to a skillet over medium
heat to sear - approx. 2-3 mins. on each side until cooked. Set aside.
Cauliflower Cream Sauce
1 cup cauliflower florets
1/2 cup coconut cream (either
cream from a can, or the top of
a full-fat coconut milk can that’s
been refrigerated overnight)
2 tablespoon nutritional yeast
1/2 tablespoon lemon juice
1/2 teaspoon sea salt
MAKE IT AIP:Omit mustard, use bone broth in place of wine
and omit pepper
4. To the same skillet, melt ghee or add
remaining olive oil.
5. Add the minced garlic and cook for 30
seconds (don’t let it burn), stir in dijon
mustard, sun-dried tomatoes (skip those
for AIP), and white wine or bone broth.
Cook for 2 minutes.
6. Add the cauliflower cream sauce, stir well
and let it cook for 2-3 minutes until slightly
bubbling.
7. Lower the heat, add in the zoodles and
chopped basil. Stir well with tongs to fully
coat the zoodles. Season to taste and add
shrimp over top to warm. Serve!
serves 2 | prep time: 10 mins | cook time: 12 mins Creamy Sun-dried Tomatoes & Basil Zoodles w/ Shrimp
114 115 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
4 ounce fish with skin, (any type you like, I’m
using black cod/sablefish here)
1 teaspoon. sea salt
Pinch of black pepper
2 teaspoon. dried rosemary, crushed
2 tablespoon. ghee or coconut oil
instructions
1. Clean, dry, and season your fish. Rinse fish with water, and dry
it well (especially the skin). Place on paper towel-lined plate and
season the tops. You can store in the fridge until ready to cook for
a few minutes up until overnight,
but do make sure it's dry - this is key to the crispy skin.
2. Heat pan on a medium flame on the stovetop.
3. Melt ghee or ghee & oil in the pan over medium heat, swirl
around to coat the bottom and get it good and hot.
4. Add fish, skin-side down and lightly press the fish down using
your spatula so the skin remains flat on the pan and doesn’t curl
up.
5. Cook for 6-8 minutes, depending on the thickness of your fish
You’ll notice the edges getting crispy
6. Flip your fish when you can (fairly) easily slide your spatula
underneath the skin
7. Cook for an additional 4-6 minutes until the fish is cooked,
golden on top.
8. Serve as is, skin-side up OR down - your choice.
Crispy Skinned Fish
MAKE IT AIP:Omit black pepper and use coconut or olive oil.
serves 1 | prep time: 10 mins | cook time: 12-15 mins
116 117 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
2 skinless chicken breasts
Pinch sea salt
Pinch black pepper
¼ cup English cucumber, sliced thin
10 Kalamata olives, pitted and sliced
¼ small red onion, sliced thin
3-4 cups mixed greens
instructions
1. Season chicken breasts with salt and pepper
2. Heat a non-stick or cast iron pan over medium heat and cook chicken for
approx. 7-minutes on each side until internal temperature is 165f degrees
(or cut it to check it’s cooked-through). Set aside and let rest.
3. Slice cucumbers, red onion, and chop olives (3-5 per jar)
4. Chop or cut chicken breasts into bite-sized pieces
5. Place and pack in the chicken at the bottom of each mason jar
6. Add in order: the cucumber slices, olives, and red onion on top of chicken
7. Add mixed greens (do not pack too tightly) to each jar
8. Seal jars and store in the fridge or in a cooler
9. Separately pack salad dressing to pour on when ready to serve.
Key Tips:
Use WIDE-MOUTH mason jars (I use 1.5 pint Ball Canning)
Start “wet” at the bottom to “dry” at the top to keep the greens fresh and dry.
Don’t pour salad dressing in there, keep it separate.
MAKE IT AIP:Omit black pepper.
Greek Chicken Salad Jarsserves 2 | prep time: 10 mins | cook time: 14 mins
118 119 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
1lb ground beef or lamb
1/4 cup fresh parsley
6-7 large mint leaves finely chopped
1 garlic clove minced
3 scallions finely chopped
1/2 tablespoon dried oregano
Sea salt and black pepper to taste (omit pepper for AIP)
1/4 cup arrowroot starch
2 tablespoon coconut oil
Optional: More parsley to garnish, Coconut yogurt or Lemon Juice
Sides:
Green Greek Salad (greens, cucumber, Kalamata olives, red onion, avocado with
red wine vinegar, fresh dill, dried oregano, and extra-virgin olive oil)
instructions
1. Pre-heat oven to 350f degrees.
2. Add parsley, mint, garlic, and roughly chopped scallions to a food processor. Mix until all
pieces are very small and looks almost like a pesto.
3. Pour mixture into a medium-sized mixing bowl, add ground meat into the mixture and
with clean hands, start combining everything. Season with oregano, salt, and pepper.
4. Prep the flour/starch in a separate mixing bowl.
5. Using a Tablespoon or scooper, evenly size out the meatballs and roll into balls in your
hands.
6. One by one, roll meatballs into the flour/starch and shake excess off, roll again if
necessary to keep the shape. Set aside on a plate.
7. Heat a large cast iron skillet or another skillet of choice, add 2 tablespoon coconut oil on
medium-high heat.
8. Add meatballs to the skillet after a couple of minutes, rolling them over once and then
placing your skillet in the oven to finish for 6 mins or so.
9. Serve with the Greek Salad and garnishes of choice.
AIP
Greek Meatballs with Saladserves 3-4 | prep time: 10 mins | cook time: 8 mins
120 121 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
1-2 tablespoon olive oil
2 chicken breasts
1 large bunch Lacinto (Dino) or curly organic
kale, rinsed and stems removed
3-4 tablespoon house dressing, plus more for
drizzling if needed (pg.156)
Sea salt to taste
4 radishes, sliced thinly
2 scallions (green onion), sliced thinly
½ avocado
Pinch nutritional yeast (optional) to top
instructions
1. Season chicken breasts with sea salt and pepper (omit for
AIP), add oil to a skillet or cast iron pan and cook approx. 4-5
minutes on each side until cooked in the center. Set aside.
2. Remove stems from organic kale by holding the leaves at
the bottom of the stalk and quickly stripping them off the
stem by pulling them up to the top. Give the leaves a rinse
and pat dry. Roughly chop them all and toss into a large
mixing bowl.
3. Massage the organic kale with your dressing by hand for a
few minutes until well coated and softened, approx. 2-3 mins.
4. Next, with clean hands, slice radishes and chicken, add
to the top of your organic kale with avocado slices and
nutritional yeast and drizzle anymore dressing that you’d like
on top! Serve or store for later.
AIP
Grilled Chicken Kale Saladserves 2 | prep time: 10 mins | cook time: 10 mins
122 123 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
2 chicken breasts, chopped into cubes, approx. ½ inch thick
Sea salt to taste
2 teaspoon dried oregano
Spray extra virgin olive oil, coconut, or avocado oil
3 medium zucchinis, chopped into rounds, approx. ½ inch
thick
1 small red onion, chopped into large quarters
1 bell pepper, chopped into similar size as the onion and
zucchini
Optional: drizzle any sauce on hand over top!
instructions
1. Soak 4-6 skewers in water for up to 30 minutes in a dish to help prevent
from burning. Or use metal skewers and skip this step.
2. Season cubed chicken breast with sea salt and dried oregano, set aside.
3. Chop all veggies, you essentially want them to fit all nicely, similar in
shape on a skewer so they can cook as evenly as possible.
4. Carefully, add your chicken cubes and veggies in a desired pattern (you
can refer to my photo to see how I did it - I like to sandwich the chicken
with all the veggies). Repeat on all skewers until you’ve used up all the
ingredients. Any excess, can be grilled on it’s own!
5. Spray a Cast Iron skillet/griddle or any grill pan with oil over medium
heat. Additionally, spray your skewered meat and veggies with a little oil
too, to prevent sticking.
6. Once skillet is hot, add skewers and try to make them as flat as possible
on the side you place down, cook on each side for 3 mins or so until fully
browned and you have a nice crisp on the meat and veggies. You can press
down with tongs if needed. Once done, remove from the stove and serve
with sides or set aside for packing!
Grilled Chicken Kabobs
MAKE IT AIP:Omit black pepper and bell peppers (or can sub
carrots)
serves 2 | prep time: 20-30 mins | cook time: 10 mins
124 125 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
4 lamb chops
1 bunch asparagus
1-2 tablespoon extra virgin olive oil
Sea salt and pepper to taste
chimichurri from pg. 155
instructions
1. Season meat with salt and pepper on all sides.
2. Pre-heat oven to 375f degrees and line a baking sheet with
parchment paper or you can grease lightly with olive oil.
3. Rinse and pat the asparagus dry, break off (or chop) the tough ends
of the stalk, which is usually around an inch or so of the bottoms.
4. Arrange in a single layer on the baking sheet and drizzle remaining
olive oil over top, toss to coat. Finish off with sea salt and you can
add any other seasonings you'd enjoy. Roast for approx. 15 minutes
(depending on thickness, may leave it for 20-25 minutes for thicker
stalks) until golden brown.
5. Heat a heavy bottomed pan like a grill-cast iron pan over medium
and add olive oil.
6. Once hot, add seasoned meat to the pan and cook for approx. 4
minutes on the first side, then flip to finish for another 4 minutes or
so for a medium-rare cooked lamb chop. Cook longer if wanted well-
done.
7. Remove meat and plate, drizzle chimichurri over top and serve with
asparagus on the side.
Grilled Lamb Chops & Asparagus
MAKE IT AIP:Omit black pepper.
serves 2 | prep time: 10 mins | cook time: 20 mins
126 127 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
1 NY Strip Steaks (Bison is great if you
can find it, if not Beef will do!)
Sea salt to taste
3 tablespoon extra-virgin olive oil,
divided
2 cups frozen artichoke hearts
3-4 cups fresh baby organic spinach
3 tablespoon fresh lemon juice
optional: chimichurri or pesto from
pg.155-156
instructions
1. Remove artichokes from freezer, and thaw out in a bowl of cold
water.
2. In the meantime, season steaks and prep a large skillet or cast iron
with 1 ½ tablespoon olive oil over medium heat. Add the steak once
hot and cook on each side for 3-4 minutes for medium done steak, you
can check and adjust as you like it. Let rest and reserve the oil/fat in
the skillet.
3. Add drained arichokes and spinach to the skillet and toss in oil/fat
for a few minutes until greens are wilted and artichokes are cooked
(approx. 5 mins). Add sea salt and fresh lemon juice, remove from heat
and plate alongside steaks.
Grilled NY Strip with Lemony Vegetable SautéAIPserves 1 | prep time: 10 mins | cook time: 15 mins
128 129 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
2 6 oz fillets of Halibut
1/2 zucchini, sliced large in thin rounds and
divided for two
1 red potato, or sweet potato large sliced in
thin rounds (or 2 small) for two and divided
(sweet for AIP)
1 lemon, 1/2 used for salsa, 1/2 for slices
2 tablespoon salsa verde divided, plus more
for serving
drizzle extra-virgin olive oil
sea salt to taste
instructions
1. Make the salsa verde by adding all the ingredients to a food processor and pulsing
until well combined. Set aside
2. Preheat the oven to 350 degrees with convection turned on.
3. Lay a piece of parchment paper for each of your two packages on the countertop -
it should be large enough to fold into thirds so you can easily close it.
4. Prep your sliced vegetables; you want to slice them thinly with a mandolin
preferably (like you were making chips).
5. First, add the potato slices in a single layer to the bottom of your parchment
paper, then a layer of zucchini on top.
6. Drizzle a little bit of olive oil over top before adding two slices of lemon and then
finally topping off with the fish. Spread 1 tablespoon of salsa on top of the fish and
add salt and pepper to taste.
7. Wrap your parchment paper and seal it, use kitchen twine to tie at both ends.
8. Place your packages on the baking sheet and bake for 25 minutes.
9. When finished, unwrap your packages and serve, drizzling the lemon juice at the
bottom over top and top off with more salsa as desired.
Halibut en PapilloteSalsa Verde
1 bunch fresh cilantro
1 bunch fresh basil
1 clove garlic minced
1/4 cup chopped red onion
juice from 1/2 lemon
pinch sea salt
AIPserves 2 | prep time: 10 mins | cook time: 25 mins
130 131 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
2-3 Slices Bacon
2 pieces of Chicken Breasts
2 eggs, boiled
1 tablespoon Hemp Seeds
2-3 Handfuls Organic Spinach & Arugula
4-5 Chives, finely chopped
1/2 Avocado (to top)
dressing of choice (pg.156)
instructions
1. Season chicken breast with salt and pepper.
2. To a cast iron pan or skillet, add bacon slices over medium
heat and cook until crispy. Set bacon aside and leave bacon fat
in the pan.
3. Next, add chicken to the bacon fat and cook for approx 4-5
mins on each side (depending on thickness) until cooked until
center. Set aside to rest, then slice and add to the bottom of
the jars.
4. Next, crush the crispy bacon with your hands and add over
top. Sprinkle the hemp seeds and diced boiled egg.
5. Add chopped chives, then fill the rest of the jar with your
greens. Have your avocado to top when serving and pack salad
dressing of choice for when you serve.
Hemp Seed Cobb Salad Jar
MAKE IT AIP:Omit pepper, eggs, and hemp seeds.
serves 2 | prep time: 15 mins | cook time: 15 mins
132 133 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
2 lemons, divided
1/3 cup extra virgin olive oil, plus extra for drizzling
1 lb. wild salmon fillet, preferably with skin-on
1/2 teaspoon garlic powder
Salt, pepper to taste
6 radishes, rinsed and cut in quarters
1 bunch thin asparagus spears, bottoms cut off
2-3 cups fresh greens like arugula or baby organic spinach
1-2 teaspoon dijon mustard
instructions
1. Place a rack in lower third of oven and preheat to 325f degrees.
2. Toss lemon slices from just 1 lemon in a large bowl with a drizzle of olive oil. Arrange the
slices in the middle of a large sheet pan and place salmon on top of the lemons.
3. Season salmon all over with salt, pepper, and garlic powder and lightly rub with some
olive oil.
4. Next, add asparagus and radish pieces to the large bowl and coat in olive oil and sea
salt.
5. Add coated veggies along the sides/rim of the same baking sheet.
6. Bake everything for 17-20 minutes until fish is opaque in the middle, depending on the
thickness.
7. Remove from oven, if veggies are not roasted to your liking, transfer the salmon off the
sheet if ready first and continue to roast veggies for a few more minutes until golden.
8. Let salmon cool slightly and flake the meat off the skin with two forks. Once veggies are
done, let sit as well.
9. Arrange bowl with greens and create a quick lemon vinaigrette - mix remaining lemon
(juiced) with 1/3 cup olive oil, sea salt and dijon mustard if using. Whisk together well to
combine. Pour as much as you’d like just to coat your greens.
10. Add flaked salmon and veggies into your bowl and drizzle with a little more vinaigrette.
Serve.
Lemony Salmon Bowl w/ Roasted Spring Veggies
MAKE IT AIP:Omit dijon mustard, can sub any sauce.
serves 2 | prep time: 10 mins | cook time: 20 mins
134 135 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
10 scallops (fresh, defrosted)
2 Tbsp extra-virgin olive oil
2 cup zucchini noodles
4 handfuls baby organic spinach
4 Tbsp chimichurri (pg.155)
sea salt to taste
instructions
1. Blot scallops well so they're dry on both sides, with a
paper towel. The drier the better for a nice sear.
2. Heat a skillet or cast iron over medium-high with olive
oil. Once hot, add scallops to sear on each side, approx. 2-3
mins. each side. Set scallops aside.
3. Quickly sauté the zucchini noodles and organic spinach
just for a minute or so in the same pan and plate. Top with
scallops and drizzle chimichurri over top! Serve!
Seared Scallops with ChimichurriAIPserves 2 | prep time: 10 mins | cook time: 8 mins
136 137 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
4 garlic cloves, 2 minced, 2 thinly sliced
1 teaspoon kosher salt
3 tablespoons olive oil, divided
8 oz. shrimp, peeled, deveined
Pinch red pepper flakes
¼ cup dry white wine or bone broth
1 tablespoon fresh lemon juice
¼ cup ghee or animal fat such as tallow
3 tablespoons chopped parsley
2-3 zucchinis, spiralized or 2 servings of prepped zoodles (or for
cauliflower rice variation, 2-3 servings cauliflower rice)
instructions
1. Whisk minced garlic, salt, and 1 tablespoon. oil in a medium bowl. Add
shrimp, toss to coat, and chill for at least 30 minutes and up to 1 hour. This
marinating step really makes a huge difference if you have the time (you can
prep so you have a meal in minutes later on).
2. Heat remaining 2 tablespoon. oil in a large skillet over medium and cook
marinated shrimp, being careful not to let the garlic burn, until shrimp is
pink but not 100% fully cooked yet, approx. 1 minute per side.
3. Transfer shrimp to a plate with a slotted spoon, leaving as much oil in pan
as possible. To the skillet, add sliced garlic and red pepper flakes if using,
while tossing until fragrant, about 1 minute. Add wine/broth and lemon
juice and cook, stirring occasionally, until reduced by half, approx. 2 minutes.
4. Add ghee/fat and cook, stirring and swirling the pan occasionally, until
ghee/fat is melted and sauce is thickened, about 5 minutes more.
5. Add zoodles or cauli rice and add back the shrimp along with any
accumulated juices into skillet. Toss to coat and cook until shrimp are fully
cooked through, about 2 minutes. Plate with fresh parsley to garnish!
Shrimp Scampi
MAKE IT AIP:Use bone broth in place of wine, omit ghee and red
pepper flakes
serves 2-3 | prep time: 30 mins | cook time: 12 mins
138 139 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
1 lb. ground beef
1 lb. ground pork
1 cup shredded carrot
1 cup shredded zucchini
2 cloves garlic, minced
1/2 large yellow onion or 1 small yellow onion, finely chopped
1/2 tablespoon dried oregano
1/3 cup fresh basil, finely chopped
1 teaspoon sea salt
Optional Sauce to top (your favorite marinara or refined
sugar-free BBQ sauce) (for AIP use AIP-friendly sauce)
instructions
1. Preheat your oven to 375 degrees F.
2. Prep all the veggies (use a food processor, shredder, or knife).
3. In a large bowl, combine the ground meat with all of the
ingredients. Using your hands, massage gently to combine
thoroughly.
4. Transfer the mixture to a loaf pan, using your hands to press into
the dish to make sure it’s all evenly spread out.
5. Bake for 50-60 minutes or until the internal temperature is 150f
degrees (check with meat thermometer).
6. Set aside to rest for at least 15 minutes, and to allow the juices
to redistribute (so you don’t have a dry meatloaf!) - discard excess
water when transferring out.
7. Optionally add your favorite sauce like a refined sugar-free BBQ
sauce or marinara sauce to the top before serving in slices.
Summer MeatloafAIPserves 6+ | prep time: 20 mins | cook time: 50 mins
140 141 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
2 skinless chicken breasts
1 small head red leaf lettuce (or similar), washed and torn
1 cup ripe mango, diced
1/4 small red onion, thinly sliced
1/2 ripe avocado
1 lime, juiced
3 tablespoon extra virgin olive oil
1 bunch of fresh cilantro
1/2 cup green plantain chips (homemade or bought)
1/4 cup shredded unsweetened coconut
instructions
1. Clean chicken breasts and place at the bottom of a pot.
Season with kosher salt and cover with water by 2 inches. Bring
to a boil, then reduce heat to low and cover. Cook for approx.
8 minutes (the internal temp. should at least be 165f degrees).
2. When the chicken is done, add it to a plate and with two forks,
pull at the chicken breasts to shred. Set aside.
3. Make the salad dressing by combining: lime juice, oil, and
finely chopped cilantro to a food processor or just shaking it in
a mason jar.
4. Assemble the salad by adding torn lettuce to bowls and dress
with the salad dressing.
5. Top with diced mango, sliced red onion, avocado slices,
plantain chips, shredded coconut, and chicken. Serve!
Tropical Chicken SaladAIPserves 2 | prep time: 10 mins | cook time: 10 mins
142 143 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
2+ cups butter lettuce (or greens of choice)
1 can Tuna (sustainable, wild/line caught preferred)
1/2 cup green beans
1/2 English cucumber, sliced thin
1/4 red onion, sliced thin
6-8 Kalamata Olives, pitted
1 small white sweet potato, sliced
pinch sea salt
1/2 teaspoon dried herbs de Provence (optional)
Lemon dijon dressing pg.156
instructions
1. Make the dressing in a small mason jar, cover and shake - store in the
fridge (you will have leftovers)
2. Pre-heat oven to 400f degrees and line a baking sheet with parchment
paper. Using a mandolin-type slicer or your amazing knife skills... slice
sweet potato thin (almost like chips but not quite) and lightly toss with
coconut oil. Roast for approx. 20 minutes until soft but still tender (don't
let them get brown). Set aside.
3. Chop the ends off green beans and bring a small pot of water to boil,
once boiling, add the green beans for approx. 3 minutes (just until they
turn bright green) and remove. Add to cold water so they stop cooking
and remain crisp. Set aside.
4. Arrange your salad on a large plate with remaining ingredients and
nestle in the green beans if using and the sweet potatoes. Top with your
drained can of tuna. Sprinkle herbs and sea salt on top and drizzle your
desired amount of dressing over top or leave on the side for serving, and
enjoy!
Tuna Nicoise Salad
MAKE IT AIP:Omit green beans
serves 2 | prep time: 10 mins | cook time: 20 mins
144 145 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
1 lb. ground turkey
Sea salt to taste
2 teaspoon dried oregano
1 teaspoon garlic powder
2 tablespoon ghee or olive oil
1 large sweet potato
Optional toppings: butter lettuce, avocado, sliced
red onion, sugar-free ketchup, mustard, or any
prepped sauces (try the special sauce on pg.103)!
instructions
1. Season ground meat with sea salt, garlic, and oregano, mixing it into
the meat. With either a biscuit cutter, ramekin, or large mug, you can get
uniform shapes out of the meat - into 4 or so equal portions.
2. Gently flatten each burger with your palm in the center, so they will
cook quickly and evenly. Set aside.
3. Make sweet potato “buns” by slicing as many as you’ll need in ¼ inch
thick pieces. Add them to your toaster and toast on a low-medium setting
first, you’ll need to play with it and cook it a few times possibly to get it
cooked. Set aside on serving plates.
4. Heat a cast iron skillet or any skillet, add olive oil or ghee to the pan
over medium and let it heat up for a couple of minutes.
5. Add burgers to the pan one by one, not overcrowding. You can do it in
batches if needed. Cook for approx. 4 minutes on the first side, flipping
and finishing it there for another 3-4 minutes or so.
6. Plate your burger on top of sweet potato “buns” and desired toppings!
Serve with sides and enjoy.
Turkey Smash Burgers
MAKE IT AIP:Use olive oil, use AIP-friendly sauce.
serves 3-4 | prep time: 15 mins | cook time: 10 mins
146 147 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
2 cups cauliflower rice
1 teaspoon ghee or olive oil
4 nori sheets
1 Tbsp Mayo
4 ounces of smoked wild salmon
2 mini cucumbers, peeled, seeded, & julienned
2 carrots, cleaned & julienned
1/2 small avocado, sliced
sprinkle of sesame seeds
2 tablespoon coconut aminos, for dipping
instructions
1. Sauté cauliflower rice in ghee or oil over medium until soft (just a few
mins), set aside
2. Prep all veggies and slice salmon into quarters
3. Lay nori sheet flat, shiny side facing up with pointy edge towards you
(like a diamond)
4. Spread a bit of mayo in the center
5. Pat on 1/4th of cauliflower rice on top of mayo in single layer
6. Sprinkle sesame seeds on top
7. Add 1/4th cucumber and carrot slices
8. Add 1/4th salmon
9. Add 1/4th the avocado
10. Dampen 2 side edges and bottom edges of nori with mayo or water,
fold up first and then sides, hold until they stick
11. Repeat actions with remaining 3 wraps until all ingredients are used
and serve with a side salad! MAKE IT AIP:Use coconut cream/milk instead of mayo,
omit sesame seeds
Wild Smoked Salmon California Hand Rollsserves 2 | prep time: 20 mins | cook time: 5 mins
148 149 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
2 skinless chicken breasts, butterflied or prepared cutlets
Avocado or Olive Oil Spray
“Breading”:
1/3 cup cassava flour
1 cup shredded unsweetened coconut
“Buttermilk”:
1 cup full-fat coconut milk if too thick, loosen with a little water
1 tablespoon lemon juice or apple cider vinegar
Buttermilk Marinade:
1/4 extra virgin olive oil
Sea salt to taste
1 tablespoon other seasonings you like (i.e., rosemary, oregano)
instructions
1. Make the “buttermilk”, combine ingredients and let sit together for 10 minutes.
Meanwhile, clean chicken breasts and cut into tender sizes.
2. Make the buttermilk marinade by combining ingredients in a large bowl/dish to
marinade the chicken in. Place chicken breasts in and make sure they’re well coated. Let
sit for 30 minutes. Pre-heat the oven to 375f degrees in the meantime and prep a baking
sheet with parchment paper, spray with oil.
3. Mix the breading ingredients in a bowl well, then to a large skillet, toast the breading
on the stove - 5 or so minutes on medium, watch it the whole time, until golden brown/
desired color, then remove from heat and set aside on a large plate you can dredge the
chicken in.
4. When chicken is done marinating, dredge in breading mixture one by one, patting
down each side and shaking off any dry pieces of breading.
5. Place breaded chicken on the greased and lined baking sheet, spray with avocado/
olive oil on top of the chicken and bake on 375f degrees for 15 minutes. For more color,
you can optionally broil for a couple of minutes (watch carefully to not burn).
6. Let the chicken sit out of the oven for 3-4 minutes to set before lifting and serving.
"Buttermilk" Chicken CutletsAIPserves 2 | prep time: 15 mins | cook time: 40 mins
150 151 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
Matcha Latte
ingredients
1-1.5 tsp ceremonial grade matcha
2 oz hot water (175-200f degrees)
1 cup unsweetened non-dairy milk
instructions
1. For a hot latte: Heat milk on a low-medium flame in a
small pot or butter warmer.
2. Separately, heat water in a kettle, preferably with a
temperature gauge to ensure you don't burn the water.
3. Measure matcha powder into a wide-mouth and wide-
bottom mug or bowl (use 1.5 tsp for iced at least). Using a
bamboo whisk, whisk it well (while dry) to ensure there are no
large clumps.
4. Once water is of temperature, pour approx. 2 oz. over the
matcha powder slowly. Whisk vigorously until frothy. You
should see bubbles and the mixture should be getting thick as
you keep whisking.
5. For a hot latte: When milk is just coming to a simmer, use
a hand-held frother or blender to thicken and get a nice froth
going. Slowly pour your milk over the matcha to combine and
make your latte.
6. For iced latte: Add ice and milk to a glass, pour your
matcha over top and stir with a straw.
See my Matcha Tips Article for recommended brands, tools
and more tips!
D R I N K Sserves 1 | prep time: 4 mins | cook time: 3 mins
152 153 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
1 lime
1/2 cup hot water
2 Tea Bags of choice (black, nettle, green, etc.)
1/2 teaspoon raw honey
1 cup crushed ice
1/2 cup sparkling water or cold water
1/2 cup fresh mint leaves (plus more for garnish)
instructions
1. Brew tea all together with the 1/2 cup hot water and 2 tea
bags in a cup according to directions on the package (approx.
5 mins).
2. To your cocktail glasses, split the tea in half, pouring in each
glass. Add 1/4 teaspoon of raw honey to each glass and stir to
dissolve in the hot water.
3. Next, squeeze half a lime in each glass and stir.
4. Tear mint leaves up by hand a bit to release some of the oils
and divide evenly amongst glasses, muddle with a spoon in the
bottom of the glass.
5. Now add your crushed ice, followed by your sparkling or cold
water to fill to the top with.
6. Garnish with whole mint leaves and serve!
AIP
Iced Tea Mojito (mocktail)serves 2 | prep time: 5 mins | cook time: 5 mins
154 155 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
1/4 cup sunflower seed butter
(plain, unsweetened)
1/4 cup freshly squeezed lime juice
1 tablespoon minced fresh ginger
1 garlic clove, minced
1 tablespoon coconut aminos
2 teaspoon toasted sesame oil
Pinch of salt
instructions
1. Blend all ingredients together in a food processor.
2. Shake before using.*Store in the fridge for approx. 1 week or so, it may carry over to the following week if you need!
Any longer than that and you can freeze it.
Asian Dipping Sauce
ingredients
¼ cup fresh flat-leaf Italian parsley
3 teaspoon capers
1 tablespoon red wine vinegar
1 tablespoon dried oregano
4 garlic cloves minced
Sea salt to taste
½ cup Extra Virgin Olive Oil
Chimichurri
ingredients
¼ cup fresh flat-leaf Italian parsley
3 teaspoon capers
1 tablespoon red wine vinegar
1 tablespoon dried oregano
3 teaspoon red pepper flakes (skip
for AIP)
4 garlic cloves minced
Sea salt to taste
½ cup Extra Virgin Olive Oil
Chimichurri
ingredients
¼ cup extra-virgin olive oil
3 tablespoon freshly squeezed lime
juice
1 teaspoon raw honey
1 tablespoon minced fresh ginger
1 garlic clove, minced
1 tablespoon coconut aminos
Pinch of salt to taste
Asian Dipping SauceD R E S S I N G S & S A U C E S AIP
AIP
prep time: 10-12 mins
156 157 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
1/4 cup extra virgin olive oil
2 cups fresh basil
1 tablespoon nutritional yeast
1 teaspoon sea salt
1 garlic clove, chopped or minced
1/2 lemon, juiced
instructions
1. For Pesto, add all ingredients to a food processor and combine well. Serve/store.
2. For Guacamole, dice avocado, fruit and chop herbs. Hand mix/mash as you like and squieeze
lime over top.
3. For dressings, add ingredients to a closed jar and shake, store in the fridge and bring to room
temp/shake before using.
Pesto
ingredients
1/2 cup extra virgin olive oil
1/4 cup red wine vinegar
2 tablespoon dijon mustard (omit to
make a lemon only for AIP)
Zest and juice of 1 lemon
1 teaspoon garlic powder
2 teaspoon honey
1 teaspoon salt and pepper to taste
2 teaspoon dried oregano
Lemon Dijon Vinaigrette
ingredients
1/2 cup extra virgin olive oil
¼ cup red wine vinegar
2 teaspoon garlic powder
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
House Dressing
ingredients
1 ripe avocado
1 cup fresh pineapple or mango diced
1/4 cup fresh cilantro
1 tablespoon chopped chives
Juice from 1/2 lime
sea salt to taste
Tropical GuacamoleD R E S S I N G S & S A U C E S
AIP
AIP AIP
prep time: 10-12 mins
158 159 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
Carrot Cake Collagen Bombs
ingredients
1/4 cup shredded carrots
1/4 cup coconut butter, toasted coconut
butter (recipe below) or sub almond
butter if eating (not AIP)
1/4 cup shredded coconut
1/4 cup coconut flour
1/2 cup collagen protein
1/2 teaspoon cinnamon
instructions
1. Mix all ingredients in a food processor.
2. When well-combined and the dough has formed,
spoon out the dough and roll into balls.
3. Place on a parchment paper lined plate or tupperware
and store in the fridge until ready to eat!
TOASTED COCONUT BUTTER:Take toasted coconut chips and mix in a food processor (as much as
you can fit without over-filling) constantly until smooth. It will be a
similar consistency to almond butter. Store in a jar like you would nut
butter or coconut butter.
D E S S E R T S & S N A C K SAIP makes approx. 8 | prep time: 10 mins
160 161 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
1 1/2 cup fresh organic cherries, pitted
2 Tbsp raw honey (or maple syrup)
2 tsp vanilla extract
1 13.5oz can full-fat coconut milk
instructions
1. Add pitted cherries and raw honey to a food processor
and mix just until well incorporated and chunky.
2. Blend coconut milk with vanilla extract.
3. To a popsicle mold, alternate pouring in the coconut
milk and spooning in the cherry mixture in layers.
4. Freeze for at least 6 hours or overnight and serve!
MAKE IT AIP:Omit vanilla.
Cherry Vanilla Popsiclesmakes approx. 8 | prep time: 10 mins | set time: 6 hrs
162 163 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
1 small ripe avocado
2 tablespoon raw cacao powder
2 tablespoon maple syrup
1/2 teaspoon ground coffee
(use decaf if needed)
1/4 teaspoon vanilla extract
pinch sea salt
1 can full-fat coconut cream
top with cinnamon and fruit
instructions
1. Scoop out avocado and add to a food processor, add raw
cacao powder and blend.
2. Add maple syrup, coffee, vanilla and pinch of sea salt. Blend
until well combined and no green from avocado remains.
3. Distribute pudding evenly into two serving dishes and
refrigerate for at least an hour.
4. When ready to serve, make the whipped coconut topping:
Freeze a mixing bowl for 20 minutes. Use coconut cream from an
overnight refrigerated can of full-fat coconut. Add 1/2 teaspoon
vanilla and whip until the cream is thickened.
5. Spoon out a tablespoon or two of the coconut cream and top
the chocolate pudding. Top with seasonal berries and serve!
MAKE IT AIP:Use carob powder instead of cacao, and use
cinnamon instead of coffee. Omit vanilla.
Chocolate Avocado Puddingserves 2 | prep time: 10-20 mins | set time: 1 hr
164 165 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
1 cup sunflower seed butter, or
another seed/nut butter
1/4 cup coconut oil, melted
1 Tbsp + 1 tsp raw honey, divided
1/4 cup chopped chocolate (I used
100% cacao)
sea salt
instructions
1. Add butter of choice to mixing bowl and mix in the melted
coconut oil and 1 Tbsp honey. Whisk until creamy and well
combined. For AIP version, add carob powder in as well.
2. Pour mixture into molds (silicone ice tray is the best or mini
muffin tins with liners or any try and you can chop it later)
3. Let freeze for at least 4 hours.
4. Non-AIP version: Meanwhile, melt chocolate over a double
boiler and then set aside to cool a bit, add 1 tsp raw honey.
5. Non-AIP version: Prep and line up the freezer fudge and
drizzle the chocolate over top, sprinkle sea salt on top. Freeze
for 10 minutes to set the chocolate and enjoy! Keep stored in
the freezer.
MAKE IT AIP:Use toasted or plain coconut butter instead
of seed butter. Use carob instead of cacao.
Freezer Fudgemakes approx. 8 | prep time: 10 mins | set time: 4 hrs
166 167 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
1 13.5 oz. can full fat coconut milk
1/2 tablespoon gelatin powder
1/2 teaspoon vanilla extract or powder for AIP
1 tablespoon sweetener of choice maple syrup
or raw honey
2 cups fresh fruit of choice (berries or pineapple
would be great! Passionfruit is shown.)
instructions
1. In a small saucepan, whisk together 1 cup of the coconut milk
with the powdered gelatin. Allow to sit for 5 minutes and allow
the gelatin to "bloom."
2. Add in the vanilla and carefully heat the mixture over medium-
low heat, DO NOT BOIL. Continue whisking for a few minutes
until everything is dissolved. Remove from heat and add in
sweetener, whisk to incorporate and dissolve.
3. Pour the mixture into 2 or 3 small glasses, let sit for 10 minutes
at room temperature (go ahead and do the dishes while you
wait!) and then place dishes into the fridge to cool and set for at
least 4 hours.
4. When set, divide up the fruit and top your panna cotta with it.
Sprinkle mint leaves and anything else you’d like on top.
Fruit & Coconut Panna CottaAIPserves 3 | prep time: 15 mins | set time: 4 hrs
168 169 ©2019 Alison Marras | All Rights Reserved©2019 Alison Marras | All Rights Reserved
ingredients
Ingredients:
2 large green plantains
1 Tbsp coconut oil, melted
pinch sea salt
instructions
1. Preheat oven to 400f degrees and prep a baking sheet with
parchment paper. Peel the green plantains by carefully cutting
into the skin of the plantain and peeling by hand. Cut in half.
2. Using a mandolin or slicer, sliced green plantains to a thin
chip-like setting and toss with coconut oil and lay flat in a single
layer on the parchment lined baking sheet. Add just a pinch of
sea salt over top.
3. Bake chips for approx. 15-20 minutes, mixing them up half-
way through. Be careful not to burn them!
Homemade Plantain ChipsAIPserves 2-3 | prep time: 10 mins | cook time: 20 mins
©2019 Alison Marras | All Rights Reserved
Copyright © 2019 by Al ison Marras
Al l r ights reserved . No part of this publ icat ion may be reproduced, d is tr ibuted , or transmit ted in any form or by any means , including
photocopying , recording , or other e lectronic or mechanical methods , wi thout the prior wri t ten permission of the publ isher , except in the
case of br ief quotat ions embodied in cr i t ica l reviews and certain other noncommercia l uses permit ted by copyright law.
For permission requests, write to the publisher: alison@foodbymars.com
By Al ison Marras , NTC of foodbymars .com
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