Shopping List WEEK 03 - PKI MMApkimma.com/sites/default/files/Week Plan 03.pdf · Prep List WEEK 03 Here is a prep list to help make cooking according to the meal plans as easy as

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Shopping List WEEK 03





Prep List WEEK 03

Here is a prep list to help make cooking according to the meal plans as easy as possible. It includes

any meals that need to be prepared ahead of time (with marinades or longer cooking times), as well

as any optional prep tips to help make weeknight meals easier to manage.

Sunday

Start Three Pepper Pork Stew 3 hours ahead for Meal 4. Make Turkey Carrot Quiche for Meal

5.

Tuesday

Make Paleo Hummus for Meal 15.

Thursday

Refrigerate can of coconut milk for Meal 23 (optional).

Saturday

Start Crockpot Lamb Curry Stew 4-8 hours ahead for Meal 28.

Meal Plan WEEK 03

Meal # 1 Roasted Pepper and Sausage Omelet

Number of servings 2 Values are per serving:

Approximate cooking time: 30 minutes Calories 556, Fat 46g

Ingredients

Carbohydrates 6g, Protein 26g

1 medium poblano pepper(s), green chili or bell pepper

4 large egg(s) 1/4 teaspoon(s) black pepper, freshly ground

2 teaspoon(s) coconut oil 1/2 pound(s) pork sausage(s), or beef, cooked and sliced

2 tablespoon(s) parsley, fresh, chopped Instructions

Put pepper in a heavy bottomed pan over high heat. Turn pepper as skin begins to blacken

and blister on each side. When blistered on all sides, remove from pan and put in a plastic

bag with a few drops of water; seal the bag immediately with plenty of air trapped inside.

Wait 5 minutes. Remove from bag, cut out seeds, remove skin and dice.

Meanwhile, beat eggs in a small bowl and add freshly ground black pepper.

Heat medium non-stick skillet over medium heat. Add 1 teaspoon coconut oil when hot.

Add half of the egg mixture to hot pan. As the egg starts to set, add half of the remaining

ingredients to one half of the pan.

When fully set, fold half of the egg over the filling, and cook a minute more.

Repeat with second omelet.


Approximate prep time: 20 minutes Calories 526, Fat 35g

Ingredients


large egg(s), hard-boiled, halved

head(s) lettuce, red leaf 1/2 pound(s) chicken breast(s), boneless, skinless, or ham, grilled and diced

slice(s) bacon, cooked and crumbled 1/2 cup(s) tomatoes, cherry or grape, halved (about 8)

medium onion(s), green, sliced thin

medium celery stalk(s), diced

medium avocado(s), diced

teaspoon(s) Simple Salad Dressing (recipe)

Meal Plan Recipe WEEK 03

Meal Plan WEEK 03

Meal # 2 Chef Salad

Meal Plan Recipes WEEK 03

instructions

Hard-boil eggs, cool and remove shells.

Meanwhile, cook bacon and crumble, grill chicken and dice (or dice ham).

Wash and chop vegetables.

Divide lettuce between two plates, top with vegetables, eggs, avocado and meats.

Top with Simple Salad Dressing.

Meal # 3 Fruit and Nut Clusters


Approximate cooking time: 15 minutes Calories 401, Fat 27.9g

Ingredients

Carbohydrates 31.4g, Protein 12.6g

1 cup(s) cashews, raw

1 cup(s) almonds, raw 1/2 cup(s) raisins

1/4 cup(s) cranberries, dried

1/4 cup(s) goji berries, or any dried fruit

2 tablespoon(s) hemp seeds, or sunflower seeds 1/2 teaspoon(s) sea salt, coarse

2 large egg white(s) Instructions

Preheat oven to 350F.

Combine all of the ingredients in a large bowl. Line a baking sheet with parchment paper

and drop the mixture onto the baking sheet in even spoonfuls, about 2 tablespoons each.

Bake for 10 minutes, until nuts are lightly toasted. Cool completely before serving. Store in

an airtight container.

Number of servings 4

Approximate cooking time: 3 hours

Values are per serving:

Calories 515, Fat 36.2g



Meal # 4 Three Pepper Pork Stew

2 tablespoon(s) olive oil

2 pound(s) pork shoulder roast, cut into chunks

1 medium bell pepper(s), red, seeded and diced

1 medium bell pepper(s), yellow, seeded and diced

2 medium jalapeno pepper(s), seeded and diced

1 medium onion(s), diced

1 teaspoon(s) chili powder 1/2 teaspoon(s) cumin seed, whole

3 medium garlic clove(s), minced

4 cup(s) chicken broth

3 tablespoon(s) tomato paste

1 medium lime(s), juiced 1/2 cup(s) basil, fresh, chopped

1/8 teaspoon(s) sea salt, to taste

1/8 teaspoon(s) black pepper, freshly ground, to taste

Instructions

Heat the olive oil over medium high heat. Add the pork and cook until browned on all

sides.

Remove from pan with a slotted spoon and set aside.

Add the peppers and onions and cook until soft. Stir in the chili powder, cumin, and garlic,

and cook for 1 minute. Add the pork back to the pan.

Add the chicken broth and tomato paste. Bring to a boil, and then reduce to a simmer.

Simmer until the pork is tender, about 2 hours.

Shred the pork with two forks and stir in the lime juice. Season the stew to taste and serve

hot.

Meal # 5 Turkey Carrot Quiche


Approximate cooking time: 45 minutes

Approximate prep time: 15

minutes Values are per

serving:


Calories 276, Fat 17g

Carbohydrates 8g, Protein 23g Ingredients

8 large egg(s) 1/2 pound(s) turkey, ground

1 large carrot(s), shredded (1 cup)

1 medium onion(s), chopped (about 1 cup)

1 teaspoon(s) mustard, dijon 1/4 teaspoon(s) cumin

1/4 cup(s)

herbs, fresh, chopped such as basil and parsley or 4 teaspoons

mixed dried herbs 1/4 cup(s) water

1/2 teaspoon(s) sea salt

1/2 teaspoon(s) black pepper

1 tablespoon(s) coconut oil, or bacon fat for baking dish and browning turkey Instructions

Pre-heat oven to 350 F.

Grease a 9 inch pie plate or 9 inch baking dish with coconut oil or bacon fat and set aside.

Brown the ground turkey, onions, carrots, Dijon mustard and cumin together in a pan (Add

butter if the turkey is too lean to release enough fat for cooking and the ingredients are

sticking to the pan).

Set the turkey mixture aside to cool slightly and whisk eggs together in a bowl

Add fresh or dried herbs, salt, pepper, water and cooled turkey mixture to the eggs and

whisk everything together.

Pour entire mixture into the prepared pie plate or baking dish and cook for 40 to 45 minutes

until set.

Meal # 8 Ginger Beef and Noodle Stir-Fry


Approximate cooking time: 30 minutes Calories 519, Fat 28.0g


4 tablespoon(s) coconut aminos

1 medium lime(s), juiced


1 teaspoon(s) ginger, fresh, grated

11/2 pound(s) beef - flank, sirloin, or NY strip steak(s), sliced

2 medium zucchini

1 tablespoon(s) kosher salt


3 tablespoon(s) sesame oil

2 medium onion(s), green, sliced

1 teaspoon(s) red pepper flakes, crushed

2 tablespoon(s) cilantro, fresh, for garnish Instructions

Whisk the coconut aminos, lime juice, garlic, and ginger in a large bowl. Add the steak and

toss with the mixture and let marinate for 10 minutes.

Using either a julienne peeler or spiral slicer, cut the zucchini into noodles. Lay on a layer

of paper towels and sprinkle on the kosher salt. Allow to sit for 10 minutes.

Heat the sesame oil in a skillet or wok and add the green onions and pepper flakes. Cook

for 1 minute, and add the beef. Stir and add the beef. Cook until browned and add the

zucchini noodles.

Stir and cook until beef is cooked through and noodles are hot.

Meal # 11 Pumpkin Mango Smoothie


Approximate prep time: 5 minutes Calories 360, Fat 13.3g

Ingredients


1 medium banana(s), frozen, cut into pieces

1 medium mango(s), diced

2 tablespoon(s) coconut oil 1/2 cup(s) pumpkin puree, organic

1/2 teaspoon(s) cinnamon

1 cup(s) almond milk, unsweetened

1 tablespoon(s) collagen powder, grass-fed Instructions

Put all of the ingredients in a blender and blend until smooth and creamy. Serve immediately.

Meal # 12 Autumn Spinach Salad


Approximate prep time: 20 minutes


Calories 502, Fat 25.8g


Ingredients

1/4 cup(s) olive oil

Serve topped with the cilantro.


2 tablespoon(s) white wine vinegar

1 tablespoon(s) mustard, dijon

1 teaspoon(s) maple syrup

1 medium garlic clove(s)

1/4 teaspoon(s) sea salt, coarse

8 cup(s) spinach, baby

3 chicken breast(s), boneless skinless (4-6 oz)

1 tablespoon(s) coconut oil, or bacon fat

6 slice(s) bacon, cooked and crumbled

2 medium apple(s), sweet, thinly sliced Instructions

Chop boneless, skinless chicken breasts for faster cooking. Heat a large sauté pan over

medium-high heat and add coconut oil when hot. Sauté chicken breasts for 10-15 minutes,

stirring often, until fully cooked; season with sea salt and freshly cracked black pepper if

desired. Shred if desired.

Put the ingredients for the dressing in a blender and blend until smooth.

Toss the salad ingredients in a large bowl with the dressing until well coated. Serve

immediately.

Meal # 13 Guacamole Deviled Eggs






4 large egg(s), hard-boiled

1 medium avocado(s)

2 teaspoon(s) hot pepper sauce

1 teaspoon(s) lemon juice 1/4 teaspoon(s) sea salt, (optional)

1/4 teaspoon(s) black pepper, freshly ground

Instructions

Peel hard-boiled eggs and cut in half length-wise. Spoon out yolks into a small bowl.

Mash yolks with avocado, hot sauce and lemon juice. Season with sea salt and freshly

ground black pepper to taste.

Refill egg whites with the yolk mixture.


Meal # 15 Paleo Hummus





2 teaspoon(s) cumin

1 head(s) cauliflower, cored and cut into 1-1/2 inch florets 1/4 teaspoon(s) sea salt, (optional)


1/2 cup(s) tahini, (may be found in many middle eastern markets or at Whole Foods)

3 medium garlic clove(s), smashes and minced into a paste

1 medium lemon(s), juiced 1/8 teaspoon(s) paprika

Instructions

Preheat oven to 500 F.

Toss cauliflower, olive oil, cumin, sea salt (if desired) and black pepper together in a large

bowl.

Transfer mixture to rimmed baking sheet and spread out evenly.

Bake until cauliflower is browned and tender, 25 - 30 minutes, stirring occasionally.

Combine tahini, garlic, lemon juice and roasted cauliflower in a food processor. Blend until a

smooth paste forms (add additional olive oil if desired).

Season with sea salt (if desired) and sprinkle paprika on top.

Serve warm or cold with assorted vegetables.

Meal # 16 Prosciutto Wrapped Scallops



Approximate prep time: 5 minutes Carbohydrates 4g, Protein 37g

Ingredients

1 pound(s) scallops, wild jumbo

1 package(s) ham, prosciutto, sliced (4 oz.)


1 medium shallot(s), finely diced

1 tablespoon(s) coconut oil, or lard or olive oil


1 teaspoon(s) sea salt, to taste

1 teaspoon(s) black pepper, freshly ground, to taste Instructions

Line a baking sheet with foil, and turn oven to the "broil" setting.

In a medium-sized frying pan, heat oil over medium heat, and saute garlic and shallots until

lightly browned. Remove from frying pan, and set aside.

Pat scallops dry. Lightly dust salt and pepper on both sides of scallops, to taste.

Turn up the heat in the same frying pan to high in preparation to sear the scallops. You

may need to add a little more oil for this task, but not too much or the scallops will not sear

properly. When the pan is hot, quickly sear the flat sides of each scallop, approximately 30

seconds per side. Remove from heat.

Wrap each of the scallops with prosciutto and top with garlic/shallot mixture.

Place scallops on baking sheet and broil until just cooked through, about 5 minutes.

Remove from oven, and enjoy immediately!

Meal # 16 Vegetable Cabbage Soup




minutes Values are per serving:


Carbohydrates 43g, Protein

11g


1 large onion(s), yellow, chopped

1 medium garlic clove(s), chopped

3 medium carrot(s)

1 teaspoon(s) cumin 1/4 teaspoon(s) celery seed

1/4 teaspoon(s) caraway seeds

5 cup(s) vegetable broth, or beef broth

1 whole bay leaf(s) 1/2 head(s) cabbage(s), green, (about 4 cups total), cut into long thin shreds

1/2 head(s) cabbage(s), red, (about 4 cups total), cut into long thin shreds

3 cup(s) spinach, torn into pieces

1 teaspoon(s) sea salt, to taste

1 teaspoon(s) black pepper, freshly ground, to taste Instructions

In a soup pot, heat the olive oil over medium heat.


Add the onion, garlic, carrots,

cumin, celery seed and caraway

seed and sauté until vegetables

start to soften, for about 2

minutes.

Add the broth, bay leaf, green and

purple cabbage and spinach.

Cook until the cabbage is tender,

for about 3 to 5 minutes.

Remove from heat and season

with sea salt and pepper.

Meal # 17 Chorizo Scrambled Eggs



Carbohydrates 12g, Protein 33g Instructions

Heat a medium saute pan over medium-high heat. When hot, add coconut oil and saute

onions for 5 minutes.

Add red pepper and chorizo until the chorizo gets crispy around the edges and the onion

turns slightly translucent.

Meanwhile, beat the eggs in a small bowl and add sea salt and black pepper.

Pour the eggs into the pan with the onions, peppers and chorizo.

Scramble the eggs softly until cooked.

Top with hot sauce.

Meal # 20 Pepper Steak


Ingredients

1 tablespoon(s) coconut oil 1/2 medium onion(s), yellow, diced

1 medium bell pepper(s), red, diced 1/2 pound(s) chorizo, sliced (with no filler ingredients)

4 large egg(s) 1/4 teaspoon(s) sea salt


1/4 teaspoon(s) hot pepper sauce




1 pound(s) beef - flank, sirloin, or NY strip steak(s), about 1/2 inch thick

2 tablespoon(s) coconut oil, bacon drippings, lard or tallow

1 medium onion(s), yellow, sliced

2 medium bell pepper(s), green, sliced 1/4 cup(s) water

1/4 teaspoon(s) garlic salt


4 large carrot(s), shredded Instructions

Cut steak into 1/4-1/2 inch slices.

Wash and prepare vegetables.

Add oil to a large skillet over medium-high heat. When hot, add onions and cook 3 to 5

minutes, or until slightly translucent. Move to edges of pan.

Place steak slices in hot pan and sear on each side, about 30 seconds.

Stir in green peppers, water, and garlic salt. Cook another 3 to 5 minutes, stirring frequently,

until vegetables are tender and meat is cooked to desired temperature.

Season with black pepper and serve on a bed of raw, shredded carrots.

Meal # 20 Paleo Asian Cabbage Salad



minutes Values are per

serving: Calories 62, Fat 0g


3g

1 head(s) cabbage(s), green, red or green (or 1/2 of each), about 6 cups,

thinly sliced/shredded

1 small bell pepper(s), chopped

1 medium carrot(s), julienned or shredded (1 cup)

3 medium onion(s), green, thinly sliced (approx. 1/4 cup) 1/4 cup(s) cilantro, fresh, finely chopped

1/4 cup(s) coconut aminos

3 tablespoon(s) sesame oil, (see note below)

3 tablespoon(s) apple cider vinegar

3 tablespoon(s) almond butter



1 tablespoon(s) ginger, fresh, grated 1/4 teaspoon(s) sea salt

Instructions

Toss the cabbage, bell pepper, carrots, green onions, and cilantro together in a large bowl.

In a smaller bowl, whisk together the remaining ingredients to make the dressing. A Magic

Bullet or blender also works really well for this task.

Drizzle dressing over the salad and toss to coat.

If desired, sprinkle toasted sesame seeds or slivered almonds on top as a garnish.

Meal # 21 Western Omelet






Ingredients

4 large egg(s)

1 teaspoon(s) coconut oil

1/2 medium onion(s), yellow, diced

1 medium bell pepper(s), diced

1 medium tomato(es), diced

1 cup(s) spinach

1/4 pound(s) ham, cooked and diced

1/4 teaspoon(s) sea salt, to taste

1/4 teaspoon(s) black pepper, freshly ground, to taste

Instructions

Wash and chop vegetables. Set aside.

Crack eggs into small bowl and beat well. Set aside.

Heat non-stick skillet over medium heat. When hot, add coconut oil to pan.

Pour half of the beaten eggs into the skillet and coat the bottom of the pan. When the egg

has partially set, scrape the edges and tip the pan so that the uncooked egg at the top can

spread to the hot cooking surface of the skillet.

http://www.paleoplan.com/aff/kinseys-favorite-magic-bullet




Immediately after, add half of the vegetables and ham to one half of the omelet and

continue to cook until the egg is almost fully set.

Using a spatula, fold the empty half over top of the ham and veggies. Cook for 2 minutes

longer, then serve.

Repeat the process with the remaining ingredients to make the second omelet.

Meal # 23 Berries with Balsamic Vinegar and Almonds






2/3 cup(s) berries, fresh, 5 oz

4 teaspoon(s) balsamic vinegar

1/3 cup(s) almonds, slivered

Meal # 23 Coconut Whipped Cream



Approximate passive time 2 hours




1 can(s) coconut milk, full fat (403 mL)

1/8 teaspoon(s) vanilla, (optional)

1/8 teaspoon(s) cinnamon, or freshly grated nutmeg (optional)

Instructions

Wash and slice fresh berries (if needed).

Evenly separate the berries between two small bowls.

Pour 2 teaspoons of balsamic vinegar over each serving.

Top with slivered almonds.


Instructions

Refrigerate can of coconut milk for at least 2 hours (best if refrigerated over night).

Open the can and scoop out thickened coconut cream on top into a medium bowl. Drink

the coconut water at the bottom, or save it for a smoothie.

Add cinnamon and vanilla if desired, and whip coconut cream with a wire whisk until it

begins to thicken.

Meal # 24 Chipotle Lime Salmon



Ingredients


1 pound(s) salmon fillet(s), skinless


2 medium lime(s), (1 per serving), cut in half

1/4 teaspoon(s) sea salt, (optional)

1/2 teaspoon(s) chipotle, ground

Instructions

Preheat oven to 350 F.

Rinse salmon, pat dry, and place on a metal baking sheet.

Rub each fillet with olive oil or fat of choice, and squeeze the juice from one-half lime onto

each fillet.

Sprinkle fillets with sea salt (if desired) and chipotle, then place a half lime on top of each

fillet.

Cook salmon for 12-15 minutes, or until it flakes easily with a fork.

Meal # 24 Magic Mango Salad Dressing

Number of servings 8 Values are per serving: Approximate prep time: 5

minutes Calories 136, Fat 14g


1/2 large mango(s), ripe, peeled and diced, about 1 cup

1 large jalapeno pepper(s), de-seeded and diced

1/2 cup(s) cilantro, fresh, chopped and packed

1 large garlic clove(s), chopped


1/2 cup(s) avocado oil

2 tablespoon(s) lime juice, or lemon juice

1/2 teaspoon(s) black pepper

1/2 teaspoon(s) sea salt

Instructions

Place all ingredients into a magic bullet, food processor, blender, or the like.

Blend until combined. If too thick, add more avocado oil.

Serve immediately. Store leftovers in airtight container in the fridge for 3-4 days.

Ingredients will separate, so blend again before re-serving.

Meal # 25 BLT Breakfast






6 slice(s) bacon, diced

2 cup(s) spinach, baby

1 cup(s) tomatoes, cherry or grape, halved (or use 1 medium tomato, chopped)

4 large egg(s)

1 medium avocado(s)

2 tablespoon(s) almonds, slivered

Instructions

Cook bacon in a large skillet over medium-low heat, stirring frequently until fully cooked

(about 15 minutes). Remove 1 tablespoon of bacon drippings and set aside.

Add baby spinach and tomatoes to the bacon and remaining drippings, and toss until

spinach is wilted and tomatoes are warmed (a few minutes). Remove from heat.

Meanwhile, heat a non-stick pan over medium heat. Add reserved bacon drippings when

pan is hot. Fry eggs in bacon drippings.

To serve, place the eggs on top of the bacon, spinach and tomatoes, and top with avocado

and slivered almonds. Season with freshly ground black pepper and sea salt, if desired.

Meal # 28 Crockpot Lamb Curry Stew


Approximate cooking time: 4-5 hours

Approximate prep time: 20 minutes

http://www.paleoplan.com/aff/magic-bullet


Ingredients

3 tablespoon(s) curry powder

11/2 tablespoon(s) paprika

2 teaspoon(s) sea salt

black pepper

2 teaspoon(s)

2 pound(s) lamb stew meat




49g

2 tablespoon(s) coconut oil, or tallow or lard

1 cup(s) chicken broth

3 medium carrot(s), chopped into 1 inch pieces

4 medium celery stalk(s), chopped into 1 inch pieces

1 medium onion(s), yellow, sliced


1 cup(s) coconut milk, full fat Instructions

Place a large skillet over medium-high heat.

Meanwhile, in a medium bowl, combine curry powder, paprika, sea salt and black pepper.

Add stew meat and toss to coat each piece completely.

When the pan is hot, add oil and wait 30 seconds. Add 10 to 12 lamb pieces to the pan,

turning each piece as it browns on all sides. Remove lamb from pan and place back in the

spice mixture. Repeat this step with additional lamb until all pieces are browned. Add

chicken broth to the bottom of the hot skillet. Using a wooden spoon, scrape the browned

bits off the bottom of the pan and pour into the slow cooker.

Add carrots, celery and onions to the bottom of the slow cooker. Place lamb and any extra

spice mixture evenly on top. Next, sprinkle garlic on top of browned lamb pieces. Finally,

pour remaining broth and coconut milk on top.

Cover and cook on low for 6 to 8 hours, or on high for 4 to 5 hours. Skim extra fat off the top

before serving.

Documents

Shopping List WEEK 03 - PKI MMApkimma.com/sites/default/files/Week Plan 03.pdf · Prep List WEEK 03 Here is a prep list to help make cooking according to the meal plans as easy as