Shopping List WEEK 07 · Bake, uncovered, for 30-45 minutes, or until the vegetables are tender and the chicken reaches an internal temperature of 165 F. Serve browned chicken thighs

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Shopping List WEEK 07







Prep List WEEK 07

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

Make Simple Salad Dressing for Meal 8.

Prepare Mini Parsnip Cakes with Creamy Buffalo Dip for Meal 11.

Wednesday

Make Coconut and Hazelnut Stuffed Dates for Meal 19.

Make Plantain Tortillas for Meal 20,

Saturday

Start Slow Cooker Chicken and Greens 8 hours ahead for Meal 28.

Meal Plan Recipes WEEK 07


Instructions

Preheat oven to 325F.

Put half the pecans, coconut oil, and dates in a food processor. Pulse until very finely ground,

but not smooth.

Add the remaining pecans and pumpkin seeds and pulse just once or twice to rough chop.

Transfer to a bowl and add the vanilla, cinnamon and salt. Stir and spread on a baking sheet.

Bake for about 20 minutes, until browned. Remove, let cool, and stir in the coconut and

blueberries.

Store in an airtight container until ready to serve.

Meal # 2 BAT Salad (Bacon, Arugula and Tomato)

Number of servings 2 Values are per serving:

Approximate cooking time: 40 minutes Calories 612, Fat 48g

Carbohydrates 14g, Protein 35g

Ingredients

2 cup(s) pecans, chopped

1/3 cup(s) coconut oil

6 medium date(s), pitted

1 cup(s) pumpkin seeds

1 tablespoon(s) vanilla

2 teaspoon(s) cinnamon

Meal # 1 Blueberry

Coconut Cereal

Ingredients

slice(s) bacon (thick), diced 3/4 pound(s) chicken thighs, boneless, skinless, diced small

tablespoon(s) pepperoncinis brine

cup(s) arugula

medium tomato(es), diced

medium avocado(s), diced

medium pepperoncinis, sliced 1/4 cup(s) sunflower seeds, toasted


1/2 teaspoon(s) sea salt

1/2 cup(s) coconut flakes, unsweetened


Cook the diced bacon and chicken thighs over medium heat in a sauté pan until fully

cooked, stirring very frequently to prevent burning (about 12-15 minutes).

Add brine to the bottom of the hot pan, and stir the browned bits into the cooked bacon and

chicken. Remove from heat.

Place arugula in a medium to large bowl. Pour the cooked bacon, chicken and drippings

onto the arugula and toss to coat completely (add more brine or sea salt if desired).

Divide the arugula into bowls. Top with tomato, avocado, peperoncinis and sunflower

seeds to serve.

Meal # 3 Paleo Irish Scones


Approximate cooking time: 25 minutes Calories 219, Fat 13.1g

Carbohydrates 23.5g, Protein 6.6g Ingredients

1/4 cup(s) coconut milk, full fat

1 teaspoon(s) lemon juice

2 large egg(s)

2 tablespoon(s) honey, raw

3 cup(s) almond flour

11/2 teaspoon(s) baking soda

11/2 teaspoon(s) baking powder


1/2 cup(s) raisins

Instructions

Preheat oven to 350F. Line a baking sheet with parchment paper.

Whisk the coconut milk and lemon juice in a medium bowl and let stand for about 5 minutes.

Add the eggs and honey and whisk until combined.

In a large bowl, mix the almond flour, baking soda, baking powder, salt, and raisins. Pour in

the wet ingredients and stir until you’ve formed a stiff dough.

Using a spoon or ice cream scoop, scoop the mixture onto the parchment to form 6 scones.

Bake for 15-20 minutes, until scones are firm and lightly browned.

Meal # 4 Steak and Brussels Sprouts Skillet

Number of servings 4

Approximate cooking time: 20 minutes

Values are per serving:

Calories 415, Fat 23.7g

Instructions


Carbohydrates 13.5g, Protein 39.2g

Ingredients

2 tablespoon(s) olive oil

1 pound(s) beef tenderloin, cubed

1 pound(s) brussels sprouts, finely shredded 1/2 cup(s) almonds, sliced

1/4 cup(s) cranberries, dried

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

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

Instructions

Heat a heavy bottomed skillet over medium high heat. When hot, add the oil and the beef.

Season with salt and pepper and cook until browned and done to your liking. Remove from

pan.

Add the sprouts to the pan and cook until well browned and very crisp. Turn off heat.

Add the steak back to the pan, along with the almonds and cranberries. Stir until heated

through and serve.

Meal # 8 Paprika Roast Chicken with Carrots



Ingredients


4 chicken thighs, bone in, skin on (5 oz)

1 teaspoon(s) paprika 1/2 teaspoon(s) garlic, granulated

1/2 teaspoon(s) oregano

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

1 pound(s) carrots, baby, (or slice medium carrots into 1 inch pieces)

6 medium garlic clove(s), peeled and halved

6 large kale leaves, chopped (optional)

2 tablespoon(s) olive oil, extra virgin

Preheat oven to 350 F.

Instructions


In a small bowl, combine paprika, granulated garlic, oregano, sea salt and black

pepper. Carefully rub each chicken thigh evenly with spice mixture, both on top of

and under the skin. Set aside.

Place carrots and garlic cloves in a medium ovenproof baking dish. Drizzle with olive oil and

stir with a wooden spoon until completely coated.

Place chicken thighs, skin side up, on top of carrots and garlic (and kale, if desired).

Bake, uncovered, for 30-45 minutes, or until the vegetables are tender and the chicken

reaches an internal temperature of 165 F.

Serve browned chicken thighs on top of roast vegetables.

Meal # 8 Simple Salad Dressing


Approximate prep time: 15 minutes Calories 254, Fat 28g

Ingredients


1 cup(s) olive oil, extra virgin 1/4 cup(s) balsamic vinegar

1 medium garlic clove(s), finely minced

1 teaspoon(s) mustard, dijon

1 teaspoon(s) honey, raw

1 tablespoon(s) lemon juice

1 teaspoon(s) sea salt 1/2 teaspoon(s) black pepper, freshly ground

1 teaspoon(s) herbs of choice for Salad dressing, (basil, thyme, chives,

rosemary, oregano, tarragon)

Meal # 9 Western Omelet




Calories 284, Fat 19g

Carbohydrates 9g, Protein 23g Ingredients

4 large egg(s)

1 teaspoon(s) coconut oil

Instructions

Whisk (or put in blender) balsamic vinegar, dijon mustard, minced garlic, raw honey and

lemon juice until blended.

Gradually add olive oil while whisking (or blending).

Mix salt, pepper and dried herbs in to taste.

Store in the refrigerator.


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) 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.

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 # 11 Mini Parsnip Cakes with Creamy Buffalo Dip






Ingredients

6 medium parsnip(s), about 1.5 lbs

1 teaspoon(s) kosher salt

1 large egg(s)

1/2 teaspoon(s) garlic powder

1/2 teaspoon(s) onion powder

1 tablespoon(s) coconut flour

1/2 teaspoon(s) black pepper, freshly ground

1/4 cup(s) olive oil, light

1/4 cup(s) Paleo mayonnaise

2 teaspoon(s) hot pepper sauce


Instructions:

Put the parsnips in a medium saucepan and cover with cold water. Bring to a boil, and cook

for 5 minutes. Drain and allow to cool.

Once cool, shred the parsnips on a box grater and lay on paper towels. Sprinkle with the salt

and let sit for 5 minutes. Squeeze as much of the water out of the parsnips as you can and

transfer to a bowl.

Add the egg, seasonings, and coconut flour and mix well.

Put the olive oil in a heavy skillet and heat to medium high heat. When oil is shimmering,

scoop the parsnip mixture into the pan (use a cookie scoop for evenly sized cakes.) Flatten

slightly with a spatula and cook until golden brown on both sides.

To serve, mix the mayo with the hot sauce and serve on the side of the cakes.

Meal # 12 Macadamia-Encrusted Halibut




3/4 cup(s) Macadamia nuts, chopped

1 teaspoon(s) olive oil

1 large egg(s)

2 teaspoon(s) coconut milk, full fat, or almond milk

1 tablespoon(s) parsley, fresh, chopped 1/4 teaspoon(s) sea salt, (optional)


2 halibut filet(s) (6-8 oz)

1 medium orange(s), sliced and zested Instructions

Preheat oven to 350 F.

Toast Macadamia nuts in a small skillet over medium-low heat until slightly golden. NOTE:

stir constantly, as they will burn quickly if unattended. Set aside and allow nuts to cool

completely before chopping. Chop when cool.


Meanwhile, lightly grease a shallow baking dish with olive oil.

In a medium bowl, beat egg with almond or coconut milk and set aside.

Add parsley, sea salt, pepper, and the zest of half the orange into a shallow bowl with the

nuts.

Dip each halibut fillet in egg mixture, and coat on both sides, then press halibut in nut

mixture. Be sure each fillet is fully coated.

Place fillets in the shallow baking pan, and bake for 15 minutes (or until fish flakes apart

with a fork).

Serve with orange slices.

Meal # 12 Steamed Broccoli




Calories 63, Fat 4g


1 head(s) broccoli

water

1/2 tablespoon(s) coconut oil

1/4 medium lemon(s), juiced, (optional)

Instructions

Cut the broccoli into individual florets. Also chop the stalk if desired.

Add 1 inch of water to the bottom of a medium pot, and insert a steamer basket.

Fill the steamer basket with raw broccoli.

Cover and cook over medium-high heat until bright green and softened, around 8-10

minutes.

Toss with coconut oil to coat, and drizzle with lemon juice (if desired) to serve.

Meal # 14 Asian Ground Beef and Veggie Lettuce Wraps




1 pound(s) beef, ground

1 small onion(s), chopped

2 medium garlic clove(s), minced

1 tablespoon(s) ginger, fresh, chopped

2 medium mushrooms, white button, sliced (1/2 cup) 1/4 head(s) cabbage(s), green, shredded


1 tablespoon(s) apple cider vinegar

1 tablespoon(s) coconut aminos

1 tablespoon(s) fish sauce, (use Red Boat Fish Sauce if you can find some)

1 head(s) lettuce, Iceburg or Bibb, large leaves in tact 1/4 head(s) cabbage(s), green, shredded for garnish

1 medium carrot(s), shredded for garnish

2 medium onion(s), green, chopped for garnish

Instructions

Heat a skillet over medium heat and add the ground beef and onions. Cook until the beef is

no longer pink in the center (about 7 minutes) and add the garlic and ginger. Stir well for

about a minute.

Add the mushrooms and cabbage and cook until vegetables are soft. Stir in the vinegar,

coconut aminos, and fish sauce and continue stirring until heated through.

To serve, spoon the ground beef mixture into the lettuce leaves, being careful not to

overfill. Top with additional cabbage, carrots, and green onions if desired.

Meal # 16 Pork Tenderloin with Blueberry Sauce



Ingredients


11/4 pound(s) pork tenderloin

2 teaspoon(s) Mrs. Dash Chicken Grilling Blend seasoning 1/2 teaspoon(s) sea salt, (optional)


3/4 pound(s) green beans, fresh, trimmed

1 tablespoon(s) olive oil, divided

1 small onion(s), finely diced

11/2 cup(s) blueberries, frozen, thawed

1/4 cup(s) apple cider vinegar

1 teaspoon(s) honey, raw 1/2 teaspoon(s) thyme, dried


Instructions

Heat oven to 400 F.

Rub pork with Mrs. Dash seasoning and 1/4 teaspoon each sea salt (optional) and black

pepper. Place in a roasting pan and roast for 25 minutes (or until internal temperature

reaches 155 F).

When about 10 minutes of cooking time remains, remove pan from oven and spread green

beans around pork. Working quickly, drizzle green beans with 1/2 tablespoon olive oil. Stir

and return pan to oven.

Heat remaining 1/2 tablespoon olive oil in a small saucepan over medium-high heat.

Add onion, and cook for about 5 minutes. Add blueberries, vinegar, honey, thyme,

remaining sea salt (optional) and black pepper.

Continue to cook for an additional 5 minutes, or until thickened.

Serve pork alongside green beans with sauce drizzled on top.

Meal # 16 Creamy Chard



Ingredients


2 bunch(es) chard

2/3 can(s)

coconut milk, full fat (403 mL), (preferably Native Forest - it has no

BPA's in the can liner)

2 tablespoon(s) coconut oil

1 medium lemon(s), juiced

1/2 teaspoon(s) sea salt, (optional) to taste

Instructions

Melt coconut oil in a large saute pan over medium heat.

Meanwhile, rinse and roughly chop chard (stalk included for more fiber).

Place the chard in the pan with coconut oil and cover. Cook for about 3-5 minutes, stirring

occasionally.

Add coconut milk, lemon and sea salt (if desired). Stir in completely.

Cook for a few more minutes and serve hot.

Add an optional protein if desired.

Meal # 17 Bacon and Spinach Frittata






Ingredients Carbohydrates 4.2g, Protein 28.7g

12 large egg(s)


6 slice(s) bacon, chopped

4 cup(s) spinach, chopped



Instructions

Preheat oven to 350F.

Whisk the eggs with the coconut milk in a large bowl. Set aside.

Cook your bacon in a skillet till crisp. Remove bacon from skillet and set aside.

Add the spinach to the skillet (and bacon fat) and cook until just wilted. Pour the egg mixture

into the skillet and season with salt and pepper.

Bake for 15-20 minutes, until eggs are set.

Top with cooked bacon before serving.

Meal # 19 Coconut and Hazelnut Stuffed Dates


Approximate prep time: 10 minutes



Carbohydrates 31.2g, Protein 8.1g Ingredients

16 large date(s), pitted

1/2 cup(s) coconut butter

1/4 cup(s) hazelnuts, toasted, finely chopped

Instructions

With a pairing knife, slice the dates lengthwise through the center, being careful not to cut it

through.

Stir the coconut butter until soft and creamy. Fill each date with 1-2 teaspoons of the butter.

Sprinkle with the toasted hazelnuts and serve immediately.

Meal # 20 Kickin Steak Fajitas







Ingredients

1 pound(s) beef - steak(s), boneless, cut into 1½ inch x ¼ inch strips

1 large onion(s), yellow, sliced

4 medium garlic clove(s), sliced

3 medium bell pepper(s), any color, seeded and sliced

2 large jalapeno pepper(s), or serrano peppers, seeded and sliced

1 medium avocado(s), seeded and sliced

4 tablespoon(s) avocado oil, or olive oil

1/

cup(s) 4

cilantro, fresh, chopped, optional for garnish

1 medium lime(s), quartered, optional for garnish

1/ packet(s)

2

Trader Joe’s Taco Seasoning Mix, or mix together 2 teaspoon(s) chili

powder, 2 teaspoon(s) cumin, 2 teaspoon(s) garlic powder, 2 teaspoon(s)

onion powder, 1/2 teaspoon(s) cayenne pepper, 1/2 teaspoon(s) black

pepper, 1/2 teaspoon(s) sea salt Instructions

In a small bowl, mix together ½ package of Trader Joe’s Taco Seasoning Mix (or custom

spice blend) with ½ cup water. If you like things extra spicy, use the entire TJ’s spice packet

or add extra cayenne pepper to the mix!

In a large skillet or saucepan, heat up 2 Tablespoons of avocado oil on medium-high heat

(do not allow oil to smoke).

When hot, add onions and garlic. Saute until translucent (3-5 minutes), then add 2 more

Tablespoons of oil to the skillet along with the steak and jalapeno (or serrano) peppers.

Stir-fry until meat is browned (approximately 5-7 minutes), then add watered-down

seasoning mix. Reduce heat to low-medium, and simmer uncovered for 10 minutes.

Increase heat to medium and add bell peppers. Stir-fry for an additional 3-5 minutes, until

bell peppers are slightly soft and most of the liquid has absorbed/evaporated.

Serving recommendations - Serve Paleo Fajitas on large leafy greens such as lettuce,

cabbage, chard, or napa cabbage leaves. This dish also works well as a salad on a bed of

organic greens, or wrapped up in our Paleo plantain wraps. It is complemented deliciously

by our Creamy Cilantro Avocado Dressing, or you can turn up the spice volume by adding

more peppers or a splash of your favorite Paleo-friendly hot sauce. Spruce up leftovers by

garnishing with fresh avocado, cilantro, and/or lime.

Meal # 20 Creamy Cilantro Avocado Dressing (Dip)


http://www.paleoplan.com/aff/trader-joes-taco-seasoning

http://www.paleoplan.com/recipes/paleo-breads-pastas-flours-recipes/plantain-tortillas/

http://www.paleoplan.com/aff/arizona-pepper-organic-hot-sauces



Values are per serving: Calories

101, Fat 11g


Ingredients

1/2 medium avocado(s), skinned and seeded

3/4 cup(s) cilantro, fresh, packed and chopped

1/3 cup(s) avocado oil


2 medium onion(s), green, white and green parts, chopped

1 medium garlic clove(s), chopped

2 tablespoon(s) lime juice

1/2 teaspoon(s) black pepper



Instructions

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

Blend until combined. If too thick, add more coconut milk or 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 # 20 Plantain Tortillas







4 medium plantain(s), peeled (about 2 pounds unpeeled) 1/3 cup(s) avocado oil

1 large egg(s)

1 teaspoon(s) lime juice

1 teaspoon(s) sea salt 1/2 teaspoon(s) baking soda

Instructions

Preheat oven to 350 F and line two baking sheets with parchment paper.

Peel plantains using a paring knife. Once peeled, chop into chunks and place into food

processor (a Vitamix, blender, or potato masher with some elbow grease will also work).

Blend until most of the large pieces are broken down.

Add the avocado oil, egg, and lime juice and continue blending until mixed.

Add the salt and baking soda, and puree until smooth. If the batter is too thick, add more

lime juice.

Drop equal-sized portions of batter (approximately 2 heaping tablespoons) onto the lined

baking sheets to make 12 tortillas, 6 per baking sheet.

Smooth down each pile of batter using the back of a large spoon or ladle until you have a

thin circle, slightly larger in size than a small corn tortilla.

Bake for 20-25 minutes, or until the edges are lightly browned and they are dry to the

touch. Enjoy hot from the oven, or cool on a wire rack before storing in an airtight container

in the fridge.

Meal # 24 Paleo Pizza




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


1 cup(s) almond flour

3 tablespoon(s) almond butter

2 large egg(s), beaten 1/2 teaspoon(s) sea salt

3 teaspoon(s) olive oil, divided 1/2 medium onion(s), yellow, diced

4 medium mushrooms, white button, sliced

1 large Italian sausage, cut in 1/2 inch slices


1 medium bell pepper(s), red, diced 1/2 cup(s) marinara sauce, or tomato sauce, with no sugar added

1/2 teaspoon(s) oregano, dried

1/2 teaspoon(s) fennel seed

1/2 cup(s) tomatoes, cherry or grape, sliced in half

Instructions

Preheat the oven to 350 F.

Mix almond flour, almond butter, eggs and sea salt in a small bowl.

Cover a baking sheet with 2 teaspoons olive oil, then spread the mixture over it, making a

1/4 inch thick crust. Bake for 10 minutes.

Meanwhile, add the remaining olive oil, onions, mushrooms, and sliced sausage to a large

skillet over medium-high heat until the sausage is browned and the onions are slightly

translucent. Remove from skillet and set aside.

Add garlic and red pepper to the skillet. Sauté the vegetables for a few minutes, or until

slightly tender. Note: do not cook the vegetables entirely in the skillet or they will be too soft

when cooked on the pizza.

Remove the crust from the oven and cover with marinara sauce. Add the sausage and

sautéed vegetables. Sprinkle with oregano and fennel seed, then bake for 20-30 minutes.

Remove from oven when fully cooked and top with sliced tomatoes.

Carefully lift the slices out of the pan as the dough will still be soft.

Meal # 25 Fried Eggs with Sweet Potato Hash




1 tablespoon(s) coconut oil, divided

1 medium sweet potato(es), diced into 1/2 inch cubes


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

2 sausage(s), nitrite/nitrate free , sliced

1 medium bell pepper(s), diced

2 tablespoon(s) water

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

Instructions

In a large skillet, heat coconut oil over medium heat.

Add the onions and sweet potatoes, and saute for 5 minutes.

Add the sausages and continue to cook until sausages are browned and sweet potatoes are

slightly softened.

Add bell peppers and water.

Cover and cook for 15 minutes or until the potatoes are completely soft, stirring frequently.

Meanwhile, fry eggs in coconut oil.

Season eggs with freshly ground black pepper and serve over sweet potato hash.

Meal # 28 Slow Cooker Chicken and Greens


Approximate cooking time: 8 hours Calories 582, Fat 28.9g

Ingredients


3 tablespoon(s) olive oil

1 chicken, whole (2 lbs), cut into pieces

2 bunch(es) collard greens, cut into bite size pieces


1 medium onion(s), diced

1 medium lemon(s), juiced

1/2 teaspoon(s) red pepper flakes, crushed

3 cup(s) chicken broth



Instructions

Heat the olive oil in a heavy skillet until hot. Season the chicken with salt and pepper and add

it to the skillet. Cook until well browned on all sides, and skin crisps up nicely, cooking in

batches if necessary.


While the chicken is cooking, add the chopped greens, onions, lemon juice, and red pepper

flakes to your slow cooker pot. Cover with the broth and add a pinch of salt and pepper.

Add the seared chicken pieces to the slow cooker pot, and nestle them into the greens.

Add enough broth or water to ensure that the chicken is covered at least halfway.

Cover and cook on low heat for 6-8 hours, until chicken is cooked through and greens are

tender.

Documents

Shopping List WEEK 07 · Bake, uncovered, for 30-45 minutes, or until the vegetables are tender and the chicken reaches an internal temperature of 165 F. Serve browned chicken thighs