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Step 1: add choice of coconut oil or avocado oil (or bacon if
sugar-free)
Step 2: cook bacon until cooked to liking on one side, flip,
add eggs. (if no bacon, add extra egg)
Step 3: right before eggs are almost done cooking, cover in
two cups of spinach. (to cook faster, you can cover the
skillet)
Step 4: pour the coffee, add coconut milk and honey OR blend
with ghee
Day 1
Meal Plan
Week 1
1-2 cups diced cabbage, 2-3 tablespoons coconut aminos, 1
tablespoon tahini
5 ounces grilled chicken, cubed/shredded
diced grapes/raisins, celery, ginger, lemon juice if desired
(if no tahini, add avocado or full-fat greek yogurt)
2 steaks, 5-6oz each
grill on skillet medium high in coconut oil or ghee, add
lots of pepper, salt on each side
chimichurri: blend olive oil, lemon, cilantro, garlic,
cumin, salt (make as complex or simple as desired!)
http://www.simplyrecipes.com/recipes/chimichurri/
Breakfast: Em's 4 Step Skillet
Lunch: Coleslaw Chicken Salad
Dinner: Steak and Chimichurri with a side of Kimchi (OR greens)
cook 1-2 eggs, add steak when almost done in skillet to
reheat, and top with chimichurri sauce
coffee with choice of fat (coconut milk, ghee, butter)
Day 2
can use tahini OR primal kitchen mayo
add in a probiotic: kombucha/kimchi/saurkraut
1 spaghetti squash cut in half, baked for an hour at 400
degrees
soak 1 cup cashews, drain after 1-2 hours
1 tablespoon lemon juice
1 cup chicken or beef broth (if can't find without sugar, do
1 cup water, lots of garlic and salt and pepper)
BLEND
1 lb grassfed beef cooked in ghee or coconut oil
1/2 red onion, 1 cup mushrooms, and 1 green pepper diced
Add in square baking pan 1 half of the squash, the meat
medley, and cover in the cashew sauce. Mix with fork, put
in oven at 300 degrees for around 20 minutes.
Breakfast: Steak and Chimichurri Leftovers
Lunch: Coleslaw Chicken Salad
Dinner: Mom’s Spaghetti Casserole
egg protein pancakes with butter/ghee/coconut milk
coffee
protein powder, eggs, blend
cook in coconut oil, top with nut butter of choice
OR coconut flour pancakes:
http://blog.paleohacks.com/coconut-flour-pancakes/
Day 3
Meal Plan
Week 1
with Mom's Leftover Casserole on top
fresh or frozen broccoli/carrots/peas/mushrooms
1 lbs diced steak cubes (10 ounces used for this meal and
lunch tomorrow, the rest used in tomorrow’s
dinner. Separate out before finishing the meal)
marinate steak with coconut aminos and shredded
ginger for an hour in fridge before throwing all
together in skillet with salt, pepper
crack 2 eggs before almost done cooking, stir together
Breakfast: Egg Protein Pancakes
Lunch: BIG ASS SALAD
Dinner: Ginger Stir Fry (3 Servings)
heat a skillet over medium high heat and add the ground pork
use a spatula to chop the pork in to small pieces
add chili powder, cumin, dried oregano, garlic powder, black
pepper, sea salt, apple cider vinegar and 1/2 cup of water to
the pork mixture and let simmer for about 5 minutes or until
the liquid is reduced
turn off the heat and set the mixture aside
preheat oven to 400 and grease 8 glass ramekins or a muffin
pan with liners
while the pork is cooking combine your eggs, cilantro,
jalapeno, green onions and seasoning and beat the eggs
thoroughly
fill each ramekin or muffin liner about 1/3 of the way with
the egg mixture and then add 1-2 tablespoons of chorizo
place in the oven and back for 30-35 minutes
http://jessiskitchen.com/2014/04/29/chorizo-breakfast-
egg-muffins/
Day 4
top on a bed of baby kale or chard
choice of 5 ounces grilled steak, grilled
chicken, black beans, quinoa
braised kale cooked in coconut oil, salt ,
pepper, garlic, sunflower seeds or seed of
choice
cilantro if desired
can use any extra cabbage if you have it!
Breakfast: Egg Muffins
Lunch: Leftover Ginger Stirfry
Dinner: Stuffed Baked Sweet Potato (make 2)
Dessert: Avocado Chocolate Pudding *If you need it*
1 avocado
1 tablespoon honey or
to taste
1/3 cup almond milk or
coconut milk
1 heaping tablespoon
of cacao powder or
baking chocolate
Blend
Can also use chocolate
protein in
replacement of honey
and cocoa powder!
OR this recipe:
http://theprettybee.co
m/2014/01/chocolate-
avocado-pudding-
paleo-vegan.html
Day 5
Meal Plan
Week 1
Breakfast: Egg Muffins or Egg Pancakes
Lunch: Leftover Sweet Potato
Dinner: Leftover Spaghetti Casserole
mix 3 eggs, 2 tbsp coconut oil, and 2 tbsp honey together
add 1/4 cup coconut milk and 1/2 tsp vanilla extract
throw in 1/4 cup coconut flour, 1/8 tsp baking soda, and
salt
mix, but remember, not too much!
http://blog.paleohacks.com/coconut-flour-pancakes/
Day 7
choice of plantain chips or avocado oil chips OR rest of
spaghetti squash
ground beef (1 lb. save the rest for next week!)
spices: crushed red pepper, paprika, garlic, salt, hot
sauce
salsa, guacamole, and any leftover veggies/greens from
the week!
can use plain yogurt as a substitute for sour cream!
Breakfast: Coconut Flour Pancakes
Lunch: Leftover Blackened Chicken Salad
Dinner: Paleo Nachos!
Dessert: Paleo Chai Latte
in a vitamix , combine eggs, water, coconut oil, cinnamon,
cardamom, cloves, and date
blend on high until mixture is
frothy http://elanaspantry.com/paleo-chai-latte/
Day 6Breakfast: Egg Muffins
Lunch: Leftover Spaghetti Casserole (should be the last of it)
Dinner: Blackened Chicken Salad with Yogurt dressing
(serves 2)
Dressing: greek peppercinos 2 tablespoons liquid, 1 cup
goat yogurt or full fat plain yogurt, 1/2 cup-1 cup
chopped cilantro, cumin, salt, pepper, 1/2 cup olive oil,
mix with fork, store half for lunch tomorrow!
Salad: mixed greens, pepperocinis, 1 ounce almonds
5 ounces blackened chicken (make 2!)
make oil blend of avocado oil, salt, onion, garlic, thyme
(optional)
cover chicken in oil
bake on medium-high skillet one minute each side, throw
in 350 degree oven for 5-10 more minutes until no longer
pink
Protein
Grocery List
Week 1
1 lb chorizo or ground pork
2 dozen eggs
Sugar less bacon if possible (pete’s paleo!)
12 ounces steak (2 filets)
1 lb diced steak cubes
2 lbs chicken breast
2 lb ground beef
protein powder (Whey or egg-white, no sugar added, little
ingredients!)
Spices
small amount of chicken or beef broth if possible (1 cup)
salt
pepper
basil
coconut aminos
lemon juice
raw ginger
garlic
cilantro
cumin
pepperocinis
crushed red pepper
Fats2 avocados
coconut flour (small package)
olive oil
tahini
avocado oil/coconut oil
1 cup cashews
coconut milk full-fat can
1 ounce almonds
small container full-fat yogurt (preferably goat milk)
optional: choice of cheese for flavor (goat/feta)
Carbsbig package spinach/baby kale
big package mixed greens
1 head cabbage (green or purple)
1 spaghetti squash
cherry tomatoes (optional)
1 red onion
celery
diced grapes/raisins (optional)
2 small sweet potatoes
plantain chips or avocado oil chips
jalapeno
scallions
mushrooms
1 green pepper
fresh/frozen stirfry mix