Summer MINDFUL MEALS

©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


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

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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

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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


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


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!


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)



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)


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

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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

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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





BREAKFASTBerry & Spice Chia Pudding

LUNCHButtermilk Chicken Cutlets

with Carrot Fries


Lemony Salmon Bowl (save leftovers for lunch)

SNACK/DESSERT

PMRest/Self-care



Wednesday Thursday





BREAKFASTBreakfast Hash

LUNCHTuna Nicoise Salad

DINNERButtermilk Chicken Cutlets

with Carrot Fries

SNACK/DESSERT

PMRest/Self-care






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




Friday Weekend





BREAKFASTGreen Tropical Smoothie

LUNCHGreek Chicken Salad Jar

DINNER Grilled NY Strip Steak

with Lemony Vegetable Sauté

SNACK/DESSERT

PMRest/Self-care




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.


breakfast lunch

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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)



chicken banhmi bowl(pg.104)

shrimp scampi over

zoodles(pg.136)


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.





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


(see pantry guide)

W E E K T W O G R O C E R Y L I S T


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


AIP

AIP

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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.




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BREAKFASTCrispy Pork salad with Pesto

LUNCHGrilled Chicken Kale Salad

DINNER Crispy Skinned Fish with House Salad

and Carrot Fries

SNACK/DESSERT

PMRest/Self-care



Monday Tuesday





BREAKFASTSmoked Salmon Spring Salad

LUNCHSummer Meatloaf & House Salad


Chicken Banh Mi Bowl (save leftovers for lunch)

SNACK/DESSERT

PMRest/Self-care



Wednesday Thursday





BREAKFASTCrispy Pork salad with Pesto

LUNCHChicken Banh Mi Bowl

DINNERSummer Meatloaf & House Salad

SNACK/DESSERT

PMRest/Self-care






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




Friday Weekend





BREAKFASTBlue Moon Smoothie

LUNCHShrimp Scampi over Zoodles

DINNER Summer Meatloaf & House Salad

SNACK/DESSERT

PMRest/Self-care












prepping




lunch

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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


(pg.76)

simple breakfast


simple breakfast


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)


Produce avocado, 2 each

bell pepper, 1 each

butter lettuce, 1 head

fresh basil, 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.






13.5 oz, 1 each

unsweetened shredded/flaked coconut

protein powder (cacao or AIP)

red wine vinegar, 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*


(see pantry guide)

W E E K T H R E E G R O C E R Y L I S T


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


AIP

https://amzn.to/2GCS98a

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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.



ESTIMATED TOTAL PREP TIME // 1 Hour

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BREAKFASTSimple Breakfast Sausage with

House Salad

LUNCHGrilled Chicken Kabobs with Carrot Fries


Coconut Lime Fish Tacos with Tropical Guacamole & Cilantro Lime Cauli Rice (save leftovers for lunch, pack lettuce

separately)

SNACK/DESSERT

PMRest/Self-care



Monday Tuesday





BREAKFASTBeet Cherry Smoothie

LUNCHCoconut Lime Fish Tacos with Tropical

Guac and Cilantro Lime Cauli Rice (leftovers)


Tropical Chicken Salad (save leftovers for lunch)

SNACK/DESSERT

PMRest/Self-care



Wednesday Thursday





BREAKFASTSimple Breakfast Sausage with House

Salad

LUNCHGrilled Chicken Kabobs with Carrot Fries


Halibut en Papillote (save leftovers for another dinner)

SNACK/DESSERT

PMRest/Self-care







LUNCHTropical Chicken Salad


Wild Smoked Salmon California Hand Rolls with House Salad (save leftovers for

lunch)

SNACK/DESSERT

PMRest/Self-care




Friday Weekend





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












prepping




breakfast lunch

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dinner

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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)



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)



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)



baby organic spinach, one 5 oz. clamshell

avocado, 1 each

asparagus, 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


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.


blueberries, 12 oz.

pineapple chunks, 12 oz.



ghee, 1 container


organic unsweetened canned coconut

milk, 13.5 oz, 3 each

protein powder (vanilla, plain, or AIP)


capers, 1 bottle


dry white wine, 1 bottle

sun-dried tomatoes

almond butter, 1 bottle




(see pantry guide)

W E E K F O U R G R O C E R Y L I S T


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


AIP

AIP

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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.




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BREAKFASTGreen Shakshuka

LUNCHTurkey Smash Burgers with House Salad

DINNER Creamy Sun-dried Tomato & Basil Zoodles

with Shrimp

SNACK/DESSERT

PMRest/Self-care



Monday Tuesday





BREAKFASTPiña colada Smoothie

LUNCHHemp Seed Cobb Salad Jar


Collard Green Chicken Spring Rolls with Asian dipping sauce and Cilantro-lime

Cauliflower Rice (save leftovers for lunch)

SNACK/DESSERT

PMRest/Self-care



Wednesday Thursday





BREAKFASTGreen Shakshuka

LUNCHCollard Green Chicken Spring Rolls with Asian dipping sauce and Cilantro-lime

Cauliflower Rice


Lemony Salmon Bowl with Roasted Veggies (save leftovers for lunch)

SNACK/DESSERT

PMRest/Self-care






BREAKFASTBlue Moon Smoothie

LUNCHLemony Salmon Bowl with Roasted

Veggies

DINNER Creamy Sun-dried Tomato & Basil Zoodles

with Shrimp

SNACK/DESSERT

PMRest/Self-care




Friday Weekend





BREAKFASTGreen Tropical Smoothie

LUNCHHemp Seed Cobb Salad Jar

DINNER Turkey Smash Burgers with

Sweet Potato Fries

SNACK/DESSERT

PMRest/Self-care












prepping




breakfast lunch

frid

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dinner

wed

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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


(pg.76)

grilled chicken

kabobs with sweet potato fries & house

salad(pg.122; 100

& 96)

shrimp scampi over cauliflower

rice(pg.136)


sweet potato fries

(pg.144)

simple breakfast


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)



salad greens (any), one 5 oz. clamshell

asparagus, 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


ground pork, 1 lb.


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.


Pantry bone broth, 16 oz.+




13.5 oz, 1 each

protein powder or collagen powder


capers, 1 bottle



raw honey

sunflower seed or almond butter

nutritional yeast

dry white wine for cooking, 1 small bottle

*skewers for kabobs


(see pantry guide)

W E E K F I V E G R O C E R Y L I S T


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


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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.




https://open.spotify.com/user/spotify/playlist/37i9dQZF1DX4UtSsGT1Sbe?si=wlqACDwoT7afmbexrrHrrw

https://open.spotify.com/user/spotify/playlist/37i9dQZF1DX4UtSsGT1Sbe?si=wlqACDwoT7afmbexrrHrrw






BREAKFASTJammy Eggs with Mustard Greens

(AIP swap: Smoked Salmon Spring Salad)

LUNCHSimple Breakfast Sausage with House

Salad


Grilled Lamb Chops with Chimichurri and Asparagus (save leftovers for lunch)

SNACK/DESSERT

PMRest/Self-care



Monday Tuesday





BREAKFASTTropical Green Smoothie

LUNCHGrilled Lamb Chops with Chimichurri and

Asparagus


Grilled Chicken Kabobs with Sweet Potato Fries & House Salad (save leftovers for

lunch)

SNACK/DESSERT

PMRest/Self-care



Wednesday Thursday





BREAKFASTJammy Eggs with Mustard Greens

(AIP swap: Smoked Salmon Spring Salad)

LUNCHChicken Pad Thai


Shrimp Scampi over Cauliflower Rice (save leftovers for lunch)

SNACK/DESSERT

PMRest/Self-care







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




Friday Weekend





BREAKFASTSimple Breakfast Sausage with

House Salad

LUNCHShrimp Scampi over Cauliflower Rice

DINNER Chicken Pad Thai

SNACK/DESSERT

PMRest/Self-care












prepping




breakfast lunch

frid

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dinner

wed

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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)


house salad salad and sautéed

mushrooms(pg.114; 98)

greek meatballs with salad(pg.118)


(pg.76)


(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)


Produce avocado, 2 each

salad greens (any), one 5 oz. clamshell

baby organic spinach, one 5 oz. clamshell


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.


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.


Pantry bone broth, 16 oz.+




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



mayo, 1 bottle

sunflower seed or almond butter


W E E K S I X G R O C E R Y L I S T


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


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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.



ESTIMATED TOTAL PREP TIME // 1 Hour

https://open.spotify.com/user/1280801576/playlist/6WuQpoIlitgpeyzEKf0BRN?si=40T1oEMgQvWMd8kNLlH7fw

https://open.spotify.com/user/1280801576/playlist/6WuQpoIlitgpeyzEKf0BRN?si=40T1oEMgQvWMd8kNLlH7fw






BREAKFASTTurkey Breakfast Hash with House Salad

LUNCHBurger Bowl with Special Sauce


Seared Scallops with Chimichurri (save leftovers for lunch)

SNACK/DESSERT

PMRest/Self-care



Monday Tuesday





BREAKFASTAvocado Sweet Potato Toasts with desired

toppings

LUNCHSeared Scallops with Chimichurri


Greek Meatballs with House Salad (save leftovers)

SNACK/DESSERT

PMRest/Self-care



Wednesday Thursday






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






BREAKFASTAvocado Sweet Potato Toast (with desired

toppings)

LUNCHChicken Banh Mi Bowl

DINNER Greek Meatballs with House Salad

SNACK/DESSERT

PMRest/Self-care




Friday Weekend






LUNCHTurkey Breakfast Hash with Lettuce Taocs

(using remaining butter lettuce) and leftover Carrot Fries

DINNER Chicken Banh Mi Bowl

SNACK/DESSERT

PMRest/Self-care











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!




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


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


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


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


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


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


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


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


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.



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


ingredients

1 head cauliflower or 12-16 oz. bag of

frozen/prepped cauliflower rice


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


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


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


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


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



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


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


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


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


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


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


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


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


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


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


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


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.



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


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


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.



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.



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


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


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


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


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



ingredients

1 lb. ground turkey

Sea salt to taste



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


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


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


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

https://foodbymars.com/home/2019/5-tips-for-how-to-make-the-best-matcha-latte-dairy-free/

https://foodbymars.com/home/2019/5-tips-for-how-to-make-the-best-matcha-latte-dairy-free/


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


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


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


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


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


1/4 cup red wine vinegar

2 tablespoon dijon mustard (omit to

make a lemon only for AIP)

Zest and juice of 1 lemon


2 teaspoon honey

1 teaspoon salt and pepper to taste


Lemon Dijon Vinaigrette

ingredients


¼ cup red wine vinegar


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


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


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


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


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


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


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

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By Al ison Marras , NTC of foodbymars .com

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Summer MINDFUL MEALS