free paleo diet meal plan 1.11.13

7/30/2019 Free Paleo Diet Meal Plan 1.11.13

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FREE PALEO MEAL PLAN

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MONDAY 14 TUESDAY 15 WEDNESDAY 16 THURSDAY 17 FRIDAY 18 SATURDAY 19 SUNDAY 20

BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST

LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH

DINNER DINNER DINNER DINNER DINNER DINNER DINNER

SNACKS SNACKS SNACKS SNACKS SNACKS SNACKS SNACKS

DESSERTS DESSERTS DESSERTS DESSERTS DESSERTS DESSERTS DESSERTS

Chicken and

Sweet Potato

Chowder

Tuscan Turkey

Meatloaf

Curried Shrimp

and Spinach

Zesty Italian

Brunch Bak e

Chile Verde

Chicken

Enchiladas

Grain Free

Coconut Flour

Tortillas


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11/13 PrimalPal : Recipe

Recipe

Ingredients

1 large chicken breast (cubed)

1 medium sweet potato(es)

1 small white onion (diced)

2 fresh garlic clove(s) (minced)

2 1/2 cup(s) chicken broth

2 teaspoon(s) tarragon

1 teaspoon(s) dried thyme

2 tablespoon(s) butter

1/4 cup(s) heavy cream

Directions

CHICKEN AND SWEET POTATO CHOWDER

Source: http://thingsmybellylikes.com/2012/09/25/chicken-sweet-potato-chowder/

Course: Dinner

Approximate Preparation Time: 10 Min

Approximate Cooking Time:30 Min

Serves:2

1. Melt the butter in a large saucepan over a medium to low heat. Gently fry the onion, garlic and chicken pieces.
http://thingsmybellylikes.com/2012/09/25/chicken-sweet-potato-chowder/


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2. After about five minutes add the sweet potato, stir then pour in the broth.

3. Leave to simmer for 25 minutes. Add the herbs, stir and let simmer for another five minutes.

4. Take it off the heat and stir in the cream. Serve immediately.

Recipe Added: 1 year ago

Updated:1 year ago


5/17


Recipe

Ingredients

1 tablespoon(s) coconut flour

1 small handful fresh parsley (chopped)

1/4 cup(s) sun dried tomatoes (chopped)

2 fresh garlic clove(s) (minced)

2 large egg(s) (beaten)

2 tablespoon(s) coconut milk

1/2 cup(s) feta cheese (crumbled)

1 1/2 teaspoon(s) sea salt

1 teaspoon(s) black pepper

1 pound(s) ground turkey

Directions

TUSCAN TURKEY MEATLOAF

Source: http://paleoamore.com/tuscan-turkey-meatloaf/

Course: Dinner



Serves:4

1. Preheat the oven to 375 degrees F.

2. Rub a 9 by 5-inch loaf pan with coconut oil.

3. In a large bowl, stir together the coconut flour, parsley, sun-dried tomatoes, garlic, eggs, milk, feta, salt, and pepper. Add the

turkey and gently stir to combine.

4. Carefully pack the meat mixture into the prepared pan and bake until the internal temperature registers 165 degrees F on an
http://paleoamore.com/tuscan-turkey-meatloaf/


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instant-read thermometer, about 45 minutes.

5. Remove from the oven and let rest for 5 minutes.

Recipe Added: 7 days ago

Updated:7 days ago


7/17


Recipe

Ingredients

2 pound(s) shrimp

2 tablespoon(s) ghee

1 large onion(s) (chopped)

2 teaspoon(s) curry powder

2 tablespoon(s) tomato paste

1/2 cup(s) chicken stock

1 cup(s) coconut milk

2 cup(s) baby spinach (shredded)

1 to taste sea salt

1 to taste black pepper

Directions

CURRIED SHRIMP AND SPINACH

Source: http://paleodietlifestyle.com/curried-shrimps-and-spinach/

Course: Dinner



Serves:4

1. Heat a large skillet over a medium-low heat and cook the onion in the ghee, butter or coconut oil until it begins to soften, about
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3 minutes.

2. Season to taste with sea salt and freshly ground black pepper, stir in the curry powder and continue cooking for a minute.

3. Place mixture in a blender or a food processor, add the tomato paste as well as the chicken stock and coconut milk. Process or

blend until smooth.

4. Pour the mixture back in the skillet and bring to a simmer.

5. Add the shrimps and spinach and cook, covered, for about 5 minutes, until the shrimps are just cooked.


Updated:1 year ago


9/17


Recipe

Ingredients

3 large roasted red peppers (halved)

1/2 medium yellow onion (sliced)

1 medium zucchini (sliced)

1 cup(s) mushrooms (chopped)

1 teaspoon(s) oregano

1 teaspoon(s) garlic powder

4 large egg(s)

1/2 pound(s) italian sausage

1 to taste black pepper

1 to taste salt

1 teaspoon(s) parsley

Directions

ZESTY ITALIAN BRUNCH BAKE

Source: http://www.whatigather.com/2012/03/zesty-italian-brunch-bake.html

Course: Breakfast



Serves:4

1. Preheat oven to 350 F

2. If peppers are stored in oil, rinse and pat dry with a paper towel to soak up any moisture.

3. Line the bottom of a glass 8''x8'' baking dish with sliced peppers
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4. Sprinkle onions on top of peppers

5. Layer sliced zucchini over onions

6. Place mushroom slices over zucchini

7. Heat a small to medium pan over medium heat

8. Add ground beef or sausage to pan and brown, about 5 minutes. Stir in spices.

9. Drain beef or sausage and pour into baking dish, evenly covering mushrooms

10. Mix eggs in a separate bowl and pour evenly into baking dish (I like to shake it around a bit to make sure everything is covered)

11. Bake at 350 F for 45 to 50 minutes, until eggs are cooked through.


Updated:1 year ago


11/17


Recipe

Ingredients

1 pound(s) chicken breast(s)

6 tablespoon(s) extra virgin olive oil

1/4 large yellow onion (chopped)

4 fresh garlic clove(s)

1 1/2 tablespoon(s) sea salt

1 fresh serrano chili

CHILE VERDE CHICKEN ENCHILADAS

Source: http://www.againstallgrain.com/2012/01/23/chile-verde-chicken-enchiladas-scd-primal/

Course: Dinner

Approximate Preparation Time: 1 Hr 0 Min


Serves:5
http://www.againstallgrain.com/2012/01/23/chile-verde-chicken-enchiladas-scd-primal/


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1 small pablano pepper

1 cup(s) monterey jack cheese

1/2 cup(s) sour cream

1/2 cup(s) queso fresco (crumbled)

DirectionsFor the C hicken

1 lb. chicken breasts

2 tablespoons grapeseed oil (or olive oil)

1/4 yellow onion (finely chopped)

1 garlic clove, chopped

1 teaspoon sea salt

1. Heat 2 tablespoons oil in a deep skillet.

2. Saute onions and garlic until soft.

3. Add the chicken breasts seasoned with 1 teaspoon of salt, browning each piece on both sides.

4. Set aside until sauce is finished.

For the sauce

1.5 lb. tomatillos, husked and rinsed

1 Serrano chili

1 small pablano pepper (roasted, then seeds and skin removed)

3 garlic cloves, chopped

1/8 cup grapeseed oil (or olive oil)

1 tablespoon sea salt

1. In a saucepan, combine the tomatillos and Serrano chilies with enough water to cover.

2. Bring to a boil over medium-high heat, and cook for 15 minutes.

3. Roast the Pablano chili under the broiler and turn until all sides are blackened. Remove from oven and place in a plastic bag for

15 minutes (the steam in the bag will help to remove the skin).

4. Remove the chili from the bag and peel the skin off. Cut it in half, and remove all of the seeds. Place the chili in a food processor.

5. Drain the tomatillos, garlic, and chilies and add to a food processor. Process until a smooth sauce forms.

6. Heat the oil in the saucepan until smoking.

7. Quickly add the tomatillo sauce, stirring constantly, until the sauce bubbles.

8. Reduce the heat to low and cook until the sauce starts to thicken, about 5 minutes more.

9. Add the 1 Tbs. salt.

10. Add the chicken to the sauce and simmer for 45 minutes until it is cooked through.

11. Remove chicken and shred on a cutt ing board.

12. Remove 1 cup of the sauce and reserve on the side.

13. Add the chicken back to the sauce and adjust seasonings to your liking.

14. Leave on low while you assemble the enchiladas.

For t he enchiladas


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2 tablespoons oil

1 cup shredded monteray jack cheese

8-10 Grain Free Tortillas (You Must Make These Separately)

1/2 cup cashew sour cream

1/2 cup crumbled Queso Fresco

1. Preheat oven to 350 degrees.

2. Fill each tortilla with chicken mixture and a pinch of cheese. Roll up and carefully flip the roll over so the seam is down.

3. Place into a greased casserole dish.

4. Continue with the remaining tortillas, placing them close together in the dish. If you have extra chicken or broken tortillas, you

can use them to fill in the sides of the dish.

5. Top with the reserved sauce and remainder of the cheese.

6. Bake the enchiladas for 15 minutes and all the cheese on top is melted. Serve immediately topped with cashew sour cream and a

sprinkle of Queso Fresco.


Updated:1 year ago


14/17


Recipe

Ingredients

1/2 cup(s) coconut flour

1/2 teaspoon(s) baking powder

1/4 teaspoon(s) sea salt

16 large egg white(s)

3/4 cup(s) almond milk

Directions

GRAIN FREE COCONUT FLOUR TORTILLAS

Source: http://www.againstallgrain.com/2011/05/04/grain-free-tortillas/

Course: Lunch



Serves:4

1. Mix all of the ingredients in a non-reactive bowl.

2. Let sit for 10 minutes so the coconut flour can soak up some of the moisture, and then whisk again. The batter should be runnier

than that of pancakes, about the same as a crepe batter.

3. Heat a non-stick skillet over medium high heat and spray with oil or melt enough butter to coat the bottom and sides of pan.

4. Pour 1/4 cup of the batter into the pan, swirling the pan while you pour to ensure the bottom is coated and the tortilla is thin.
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5. Once the bottom looks set (about 1 minute), carefully release the sides of the tortilla with a rubber spatula and turn over and

cook for another minute.

6. Spray the pan again, and repeat above steps until all the batter is used. Layer the tortillas on a plate and set aside until youre

read to fill them and bake.


Updated:1 year ago


16/17

11/13 PrimalPal : Print Shopping List

ww.primalpal.net/printshoppinglist/7

Shopping List

[A] Grain Free CoconutFlour Tortillas

[B] Chile Verde ChickenEnchiladas

[C] Zesty Italian BrunchBake

[D] Curried Shrimp andSpinach

[E] Chicken and SweetPotato Chowder

[F] Tuscan Turkey Meatloaf

Recipe Key

Herbs And Spices

Black Pepper 1 Teaspoon(s) , 2

To Taste [F,D,C]

Curry Powder 2 Teaspoon(s) [D]

Dried Thyme 2 Teaspoon(s) [E]

Fresh Parsley (Chopped) 1 Small

Handful [F]

Garlic Powder 1 Teaspoon(s) [C]

Oregano 1 Teaspoon(s) [C]

Parsley 1 Teaspoon(s) [C]

Salt 1 To Taste [C]

Sea Salt 1 Teaspoon(s) , 1

Tablespoon(s) , 1 To Taste [A,F,B,D]

Tarragon 4 Teaspoon(s) [E]

Fats And Oils

Extra Virgin Olive Oil 6

Tablespoon(s) [B]

Dairy

Butter 4 Tablespoon(s) [E]

Egg White(s) 16 Large [A]

Egg(s) 4 Large [C]

Egg(s) (Beaten) 2 Large [F]

Feta Cheese (Crumbled)

Cup(s) [F]

Ghee 2 Tablespoon(s) [D]

Heavy Cream Cup(s) [E]

Monterey Jack Cheese 1 Cup(s)

[B]

Queso Fresco (Crumbled)

Cup(s) [B]

Sour Cream Cup(s) [B]

Pantry

Produce

Baby Spinach (Shredded) 2

Cup(s) [D]

Garlic Clove(s) 4 Fresh [B]

Garlic Clove(s) (Minced) 6 Fresh

[F,E]

Mushrooms (Chopped) 1 Cup(s)

[C]

Onion(s) (Chopped) 1 Large [D]

Pablano Pepper 1 Small [B]

Roasted Red Peppers (Halved) 3

Large [C]

Serrano Chili 1 Fresh [B]

Sun Dried Tomatoes (Chopped)

Cup(s) [F]

Sweet Potato(es) 2 Medium [E]

White Onion (Diced) 2 Small [E]

Yellow Onion (Chopped)

Large [B]

Yellow Onion (Sliced) Medium

[C]

Zucchini (Sliced) 1 Medium [C]

Meat

Chicken Breast (Cubed) 2 Large

[E]

Chicken Breast(s) 1 Pound(s) [B]

Ground Turkey 1 Pound(s) [F]

Italian Sausage Pound(s) [C]

Seafood

Shrimp 2 Pound(s) [D]

Canned/Jarred

Tomato Paste 2 Tablespoon(s)

[D]

Showing 47 items
http://www.primalpal.net/recipes/357http://www.primalpal.net/recipes/302http://www.primalpal.net/recipes/299http://www.primalpal.net/recipes/222http://www.primalpal.net/recipes/206http://www.primalpal.net/recipes/205


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Baking Powder Teaspoon(s)

[A]

Chicken Broth 5 Cup(s) [E]

Chicken Stock Cup(s) [D]

Coconut Flour Cup(s) , 1

Tablespoon(s) [A,F]

Beverages

Almond Milk Cup(s) [A]

Coconut Milk1 Cup(s) , 2

Tablespoon(s) [D,F]

free paleo diet meal plan 1.11.13

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