weekly meal plan (june 10th - june 16th 2018) · afternoon prepare the filet mignon (whole30) and...
TRANSCRIPT
Weekly Meal Plan (June 10th - June 16th 2018)
Sunday Breakfast Lemon Herb Stuffed Omelette and Roasted Sweet Potatoes
Lunch White Fish Packets with Zucchini and Summer Herbs (Paleo) and Arugula Salad with Lemon Tahini Dressing
Dinner Slow Cooker Shredded Beef (Whole30) and Lemon Green Beans (DF)
Monday Breakfast Cherry Tarragon Breakfast Sausages and Sweet Potato and Blueberry Hash
Lunch Chicken Club Sweet Potato Sandwich and Simple Radish Salad
Dinner Simple Lemon Dill Baked Salmon with Caper Aioli and Cherry Tomato and Dill Salad
Tuesday Breakfast Roasted Garlic Chicken Sausage and Sauteed Spinach (DF)
Lunch Filet Mignon (Whole30) and Loaded Portobello Mushrooms (Whole30)
Dinner Moroccan Meatballs (Paleo) and Simple Salad (DF)
Wednesday Breakfast Mushroom and Bacon Quiche (Paleo)
Lunch Zucchini Pasta Carbonara with Shrimp and Tomato Basil Salad (DF)
Dinner Sonoma Chicken Salad
Thursday Breakfast Chicken Pesto Disks
Lunch Jamaican Jerk Pork Wraps (Paleo) and Veggie "Ceviche"
Dinner Chicken and Bacon with Kale and Roasted Red Potatoes (DF)
Friday Breakfast Breakfast Fried Rice (Paleo)
Lunch Red Pepper Noodle Stir-Fry and Cauliflower Rice
Dinner Ceviche and Green Bean Salad (DF)
Saturday Breakfast Eggs with Mango Gazpacho
Lunch Roasted Pork Medallions and Peaches (Whole30) and Roasted Potatoes (DF)
Extras Dinner Basic Chicken Stock and Shredded Chicken
Timeline
Saturday Morning Defrost the beef roast, if frozen.Hit your local farmer's markets and shops to pick up necessary ingredients for the week.
Afternoon Start Basic Chicken Stock and Shredded Chicken in slow cooker to make the shredded chicken.Evening Remove chicken from bones. Return skin, bones and giblets to slow cooker with vinegar and filtered water to make Basic
Chicken Stock. Marinate Slow Cooker Shredded Beef overnight.Night Defrost the red snapper, if frozen.
Sunday Morning Start Slow Cooker Shredded Beef.Prepare the Lemon Herb Stuffed Omelette and Roasted Sweet Potatoes.
Afternoon Prepare the Arugula Salad with Lemon Tahini Dressing and White Fish Packets with Zucchini and Summer Herbs (Paleo).Evening Defrost the ground pork, if frozen.
Strain and store Basic Chicken Stock.Prepare the Lemon Green Beans (DF) and Slow Cooker Shredded Beef (Whole30).
Night Defrost the bacon, if frozen.
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Monday Morning Defrost the salmon, if frozen.Prepare the Cherry Tarragon Breakfast Sausages and Sweet Potato and Blueberry Hash.
Afternoon Prepare the Chicken Club Sweet Potato Sandwich and Simple Radish Salad.Evening Defrost the ground chicken, if frozen.
Prepare the Cherry Tomato and Dill Salad and Simple Lemon Dill Baked Salmon with Caper Aioli.Night Defrost the filet mignon and bacon, if frozen.
Tuesday Morning Defrost the ground lamb, if frozen.Prepare the Roasted Garlic Chicken Sausage and Sauteed Spinach (DF).
Afternoon Prepare the Filet Mignon (Whole30) and Loaded Portobello Mushrooms (Whole30).Evening Defrost the bacon, if frozen.
Prepare the Moroccan Meatballs (Paleo) and Simple Salad (DF).Night Defrost the bacon and shrimp, if frozen.
Wednesday Morning Prepare the Mushroom and Bacon Quiche (Paleo).Afternoon Prepare the Tomato Basil Salad (DF) and Zucchini Pasta Carbonara with Shrimp.Evening Prepare Veggie "Ceviche" and refrigerate.
Prepare the Sonoma Chicken Salad.Soak the cashews.
Thursday Morning Defrost the boneless chicken breast and bacon, if frozen.Prepare the Chicken Pesto Disks.
Afternoon Prepare the Jamaican Jerk Pork Wraps (Paleo) and Veggie "Ceviche".Evening Defrost the bacon, if frozen.
Prepare the Chicken and Bacon with Kale and Roasted Red Potatoes (DF).Night Defrost the salmon fillet and sea scallop, if frozen.
Friday Morning Prepare the Breakfast Fried Rice (Paleo).Afternoon Prepare Ceviche and place in fridge.
Prepare the Cauliflower Rice and Red Pepper Noodle Stir-Fry.Evening Prepare the Ceviche and Green Bean Salad (DF).Night Defrost the pork tenderloin, if frozen.
Saturday Morning Prepare the Eggs with Mango Gazpacho.Afternoon Prepare the Roasted Pork Medallions and Peaches (Whole30) and Roasted Potatoes (DF).
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Shopping ListThis shopping list reflects the default portion size that you have set in your personal settings. You can also override portions on individual recipes.
A note about quality and sourcing: We highly recommend that all meat and dairy comes from healthy, pasture raised animals. Choose organic whenever possible,and any canned items should be BPA-free. Go to your shopping list in the website to see our recommended brands and online resources.
My Favorite Shop
Vinegar and Oilsapple cider vinegar - 4 tablespoons avocado oil - 1 tablespoon balsamic vinegar
coconut oil - 3/4 cup extra virgin olive oil - 1 1/2 cups olive oil - 3/4 cup
toasted sesame oil - 1/4 teaspoon
Producearugula - 4 ounces asparagus - 4 ounces avocados - 1 1/2
baby red potatoes - 1/2 pound baby salad greens - 4 ounces baby Yukon gold potatoes - 1 pound
bell pepper - 1 blueberries - 1/2 cup butter lettuce - 1/2 head
cauliflower - 3/4 head celery - 1 stalk cherry tomatoes - 2 cups
chives - 1 tablespoon cilantro - 1 bunch cremini mushrooms - 1/4 pound
cucumbers - 1 1/4 fresh basil - 1 cup fresh basil - 1/2 handful
fresh dill - 2 tablespoons fresh dill - 2 sprigs fresh ginger - 3/4 inch
fresh mint - 1 tablespoon fresh parsley - 5 tablespoons fresh summer herbs - 2 tablespoons
fresh tarragon - 1 tablespoon fresh thyme - 1 tablespoon garlic - 3 heads
Granny Smith apples - 2 green beans - 1 1/4 pounds green onion - 1
heirloom tomatoes - 1 1/2 jalapeño pepper - 3/4 kale - 2 bunches
lemons - 4 1/4 limes - 4 3/4 mangoes - 2 1/2
microgreens - 1/4 cup minced onion - 1/2 teaspoon onions - 3
oranges - 2 peaches - 2 portobello mushroom cap - 1/4 pound
portobello mushroom caps - 4 purple cabbage - 1/8 head radish - 1 bunch
red bell peppers - 3 1/2 red grapes - 1/2 cup red onion - 1/8
romaine lettuce - 1/2 head rosemary - 1/2 sprig scallions - 2
shallot - 1/2 shiitake mushrooms - 1/4 pound spinach - 1/2 pound
sweet onion - 1/2 sweet potatoes - 10 tomatoes - 4 1/4
white onion - 1/4 yellow onion - 1/2 zucchinis - 5
Meat/Seafoodbacon - 28 ounces bacon - 7 slices bacon fat - 1 tablespoon
beef roast - 1 pound boneless chicken breast - 3/4 pound cooked chicken - 1 1/2 cups
cooked chicken breast - 1 cooked chicken breast - 1/2 pound filet mignon - 3/4 pound
ground chicken - 1/2 pound ground lamb - 3/4 pound ground pork - 1/2 pound
pork tenderloin - 3/4 pound red snapper - 3/4 pound salmon - 12 ounces
salmon fillet - 1/3 pound sea scallop - 1/4 pound shredded pork - 1 cup
shrimp - 1/2 pound whole chicken - 2 pounds
Canned/Jarred Goodsbeef broth - 1/2 cup capers - 1 1/2 teaspoons chicken stock - 1 1/4 cups
coconut aminos - 1/2 cup Dijon mustard - 3 teaspoons mayonnaise - 3/4 cup
tahini - 2 tablespoons tomato paste - 1/4 cup whole grain mustard - 1 1/2 teaspoons
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Sweeteners & Baking Suppliesdates - 2 dried cherries - 1/4 cup
Spicescinnamon - 2 teaspoons coarse sea salt - 5 1/2 teaspoons dried basil - 1/2 teaspoon
dried oregano - 1 teaspoon dried parsley - 1/2 teaspoon dried thyme - 1/4 teaspoon
dulse flakes - 1/4 teaspoon garlic powder - 1 1/2 teaspoons ground black pepper - 2 1/3 teaspoons
ground cumin - 3 teaspoons ground ginger - 1 teaspoon Jamaican jerk seasoning - 1 tablespoon
onion powder - 1 1/2 teaspoons paprika - 2 1/4 teaspoons peppercorns - 1 teaspoon
red chili flakes - 1/2 pinch sea salt - 1 1/2 teaspoons thyme - 1 bunch
Eggs & Dairyeggs - 18 ghee - 1 1/2 teaspoons
Drinksfiltered water - 2 1/4 pints
Asianfish sauce - 1 tablespoon
Deli & Prepared Foodsbiltong - 1 cup guacamole - 1/4 cup
Householdparchment paper
Bulkcashews - 1/8 cup pine nuts - 1/8 cup
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Sunday, 10th June 2018Lemon Herb Stuffed Omelette
Cooked For: 2
Active Time: 45m
Total Time: 45m
Ingredients1 zucchini1/3 bunch thyme1/4 lemon1/2 avocado, for garnish 4 eggs1 tablespoon avocado oil, or coconut oil 1 teaspoon onion powder1 teaspoon garlic powder1/4 cup microgreens, for garnish
How To Prepare1 To make zucchini noodles, use a julienne peeler or a spiral cutter, or simply use a sharp knife
to cut the zucchini first lengthwise into strips, then slice those strips as finely as possible intospaghetti-like pieces. Allow to strain in a colander while preparing the eggs.
2 Chop thyme. Zest the lemon. Peel, pit, and slice avocado.3 Working in batches, heat a skillet over medium-low heat, add 1/2 tablespoon oil, and crack 2
eggs into the pan before it is hot. Break the yolks and stir around until mixed to yourpreference, then let sit and cook. While the omelette is slowly cooking, add 1/2 teaspoon ofonion powder and 1/2 tablespoon of thyme. Allow to cook for about 5 minutes until the edgesare cooked but not over cooked. Transfer to a plate. Repeat with remaining omelettes.
4 Add zucchini noodles to the skillet along with garlic powder and sauté, stirring for 5 minutesuntil wilted and cooked down. Add lemon zest and stir. Transfer an even portion of zucchini toeach omelet, and fold the omelet edge over.
5 Garnish with avocado and microgreens and enjoy!
Note: This recipe was contributed by Kari Owens of WholeLifeFullSoul.com - @wholelifefullsoul on Instagram
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Sunday, 10th June 2018Lemon Green Beans (DF)
Cooked For: 2
Active Time: 10m
Total Time: 20m
Ingredients1/2 pound green beans1/2 lemoncoarse sea salt, to taste 1 1/2 tablespoons olive oil
How To Prepare1 Trim the pointy ends off the green beans with a sharp knife.2 Grate the zest of 1/2 the lemon and set aside. Juice the lemon.3 Fill a sauce pan half-way with salted water and bring to a boil.4 Add green beans and cook beans until tender, about 10 minutes.5 Turn off heat. Drain, and return to pan.6 Toss with olive oil and lemon juice.7 Serve sprinkled with sea salt to taste and lemon zest.
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Sunday, 10th June 2018White Fish Packets with Zucchini and Summer Herbs (Paleo)
Cooked For: 2
Active Time: 15m
Total Time: 35m
Ingredients2 small zucchinis1/2 lemon1 clove garlic2 tablespoons chopped fresh summer herbs, (basilthyme oregano) plus more for garnish 1/8 cup mayonnaise3/4 pound red snapper, or other light white fish coarse sea salt, to taste ground black pepper, to taste parchment paper
How To Prepare1 Preheat the oven to 400F.2 Slice the zucchini into thin 1/8 inch rounds; set aside. Juice the lemon and mince the garlic.
Chop fresh herbs.3 In a small bowl, combine the mayo, lemon juice, garlic, and herbs.4 Cut fish into individual serving portions. Cut large squares of parchment paper for each
serving of fish.5 Divide the zucchini evenly between the 4 pieces, and place them at the center of each
square, topped with a piece of fish. Sprinkle fillet generously with salt and pepper.6 Top each packet with a 1/4 of the herb mayo sauce and spread evenly with the back of a
spoon.7 Fold up parchment paper to make a sealed parcel: With the square sheet in front of you,
bring the top and bottom edges together and fold over several times. Then fold eachremaining side up to make a neat, tight packet.
8 Bake for 20 minutes. Use a pair of kitchen scissors to cut open the packets, taking care toavoid burns from escaping steam. Garnish with a generous pinch of fresh herbs and serveimmediately.
Note: Real Plans Tip: If you are following a Whole30 diet, be sure to use mayonnaise that is compliant with your food restrictions.
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Sunday, 10th June 2018Slow Cooker Shredded Beef (Whole30)
Cooked For: 2
Active Time: 20m
Total Time: 12h 0m
Ingredients1 pound beef roast2 cloves garlic1/4 bunch cilantro1/2 small lime2 1/2 tablespoons apple cider vinegar2 1/2 tablespoons chicken stock, or water 2 1/2 tablespoons extra virgin olive oil2 teaspoons ground cumin1 teaspoon peppercorns1 teaspoon dried oregano1/4 teaspoon coarse sea salt, plus more to taste
How To Prepare1 Mince garlic and cilantro. Juice lime.2 Combine all ingredients well.3 Marinate meat for at least 4 hours, but up to 48 hours.4 Add everything to the slow cooker and cook on low for 6-8 hours until meat pulls apart easily
with a fork.
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Sunday, 10th June 2018Arugula Salad with Lemon Tahini Dressing
Cooked For: 2
Active Time: 5m
Total Time: 5m
Ingredients1/4 cucumber1 green onion1/2 lemon2 tablespoons tahini1/3 cup extra virgin olive oil4 ounces arugula
How To Prepare1 Juice lemon. Slice the cucumber and green onions.2 In a small bowl, whisk together lemon juice, tahini, and olive oil until well combined.3 In a large bowl combine arugula, cucumber and green onions. Add dressing to taste and toss
to coat. Serve.
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Sunday, 10th June 2018Roasted Sweet Potatoes
Cooked For: 2
Active Time: 15m
Total Time: 55m
Ingredients3 sweet potatoes1/4 large onion2 tablespoons extra virgin olive oil1/2 teaspoon coarse sea salt, plus more to taste 1/4 teaspoon ground black pepper
How To Prepare1 Preheat oven to 425F. Peel potatoes and cut into 2 inch pieces. Peel onion and cut into 1
inch pieces.2 Combine all ingredients in a baking dish and toss to coat evenly.3 Bake for 35 minutes or until tender, stirring occasionally.4 Serve hot.
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Monday, 11th June 2018Cherry Tarragon Breakfast Sausages
Cooked For: 2
Active Time: 25m
Total Time: 25m
Ingredients1/4 cup dried cherries1/8 onion1 tablespoon fresh parsley1 tablespoon fresh tarragon1/2 teaspoon sea salt1/2 teaspoon ground black pepper1/2 pound ground pork1 tablespoon coconut oil, for frying
How To Prepare1 Place the cherries in a bowl of hot water for about 10 minutes to slightly reconstitute them.
Dice onion. Mince parsley and tarragon.2 Combine the onion, parsley, tarragon, salt, and pepper in a bowl and mix well. Add the
cherries when soft, and then add the ground pork. Mix all ingredients well. Form small pattiesand place on a plate.
3 Heat a skillet to medium heat and add some of the coconut oil. Fry the patties until brown,about 5 minutes. Flip and flatten with the back of your spatula. Cook another 5 minutes oruntil brown. Test one sausage to make sure the center is completely cooked.
Note: This recipe was contributed by Diana Rodgers, RD of Sustainabledish.com - @sustainabledish on Instagram. Photo credit: Paleo Lunches and Breakfasts on the Go by Diana Rodgers, RD.
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Monday, 11th June 2018Simple Lemon Dill Baked Salmon with Caper Aioli
Cooked For: 2
Active Time: 10m
Total Time: 25m
Ingredients1 1/2 cloves garlic1/2 lemon12 ounces salmon1 1/2 teaspoons ghee, plus more for greasing pan 1/4 teaspoon sea salt1/8 teaspoon ground black pepper2 sprigs fresh dill1 1/2 teaspoons capers, chopped 1/8 lemon1/8 cup mayonnaise
How To Prepare1 Preheat the oven to 375 F. Mince garlic. Slice lemon.2 Grease a large glass baking dish with ghee, and lay the pieces of salmon in the dish, leaving
a little wiggle room between each piece.3 Divide the minced garlic among the pieces of salmon and rub it all over the fish. Season each
piece with salt and pepper, divide the ghee among the pieces of salmon, placing a little dollopin the middle of each piece of fish. Place a sprig of dill and slice of lemon on top of each fish.
4 Cover the dish with aluminum foil, and pop it in the oven.5 Bake for about 20 minutes, until salmon is cooked almost all the way through and flakes
easily with a fork. To prevent it from drying out, make sure it doesn’t bake to the point wherelots of white stuff is coming out of the fish (that means it’s overcooked!)
6 While the salmon is baking, make your aioli: Chop capers. Juice lemon. Whisk together themayonnaise, capers, and lemon juice, and set aside until ready to serve.
7 When the salmon is done, top with a dollop of caper aioli, and devour!
Note: This recipe was contributed by Dana of realfoodwithdana.com - @realfoodwithdana on Instagram.
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Monday, 11th June 2018Simple Radish Salad
Cooked For: 2
Active Time: 5m
Total Time: 5m
Ingredients1/2 bunch radish1/4 lemoncoarse sea salt, to taste
How To Prepare1 Using a food processor, slice the radishes as thinly as possible.2 Juice the lemon.3 Garnish with lemon juice and sea salt.
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Monday, 11th June 2018Chicken Club Sweet Potato Sandwich
Cooked For: 2
Active Time: 20m
Total Time: 20m
Ingredients1/2 pound cooked chicken breast2 large sweet potatoessea salt, to taste ground black pepper, to taste 4 slices bacon1 tomato1/2 head romaine lettuce1/4 cup guacamole
How To Prepare1 Preheat oven to 400F.2 Thinly slice chicken and sweet potatoes length wise.3 Season sweet potatoes with salt and pepper and place on a lightly greased baking sheet.
Bake for about 10-12 minutes on each side or until golden brown and crispy.4 While sweet potatoes are cooking, cook bacon. Slice tomatoes.5 Once sweet potatoes are ready, assemble your stack, layering all ingredients between two
slices of roasted sweet potato.
Note: This recipe was contributed by Dolly of UnapologeticallyLiving.wordpress.com - @Dollyessfit on Instagram.
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Monday, 11th June 2018Cherry Tomato and Dill Salad
Cooked For: 2
Active Time: 10m
Total Time: 10m
Ingredients1/2 lemon1 tablespoon fresh dill1/2 shallot1/2 clove garlic2 cups cherry tomatoes1 1/2 tablespoons olive oilcoarse sea salt, to taste ground black pepper, to taste
How To Prepare1 Juice lemon. Chop dill. Mince shallot and garlic. Halve tomatoes.2 In a bowl or jar, mix together the lemon juice, onion, garlic, dill, salt, and pepper. Slowly whisk
in the olive oil.3 Add the cherry tomatoes to the bowl and toss to coat. Taste and re-season if necessary.
Note: This recipe was contributed by Ashley Pardo, MLA, NTP - @grizzlykitchen on Instagram.
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Monday, 11th June 2018Sweet Potato and Blueberry Hash
Cooked For: 2
Active Time: 20m
Total Time: 20m
Ingredients2 sweet potatoes2 Granny Smith apples2 teaspoons cinnamon2 tablespoons coconut oil1/4 cup filtered water1 teaspoon ground ginger1/2 cup blueberries
How To Prepare1 Peel and dice sweet potatoes and apples.2 Toss sweet potato in cinnamon in a mixing bowl.3 Heat coconut oil in a large skillet over medium heat. Add the sweet potato to the skillet, and
simmer and stir for about a minute or two. Add water to skillet, and cover for about 5 minutes.4 Meanwhile, toss the diced apple in ground ginger.5 Remove skillet lid and add the apple. Simmer and stir for about a minute, and then toss in the
blueberries. Give it all another big stir, then cover again for another 4 minutes. You may needa little more water to continue steaming.
6 When the potatoes are soft, and the apples still slightly crisp, it is done! The blueberries aregoing to bleed their sweet flavor, and turn this dish purple. It’s like painting with food!
Note: This recipe was contributed by Lisa McLeod of MadebyMcLeod.com - @lisamcleod on Instagram.
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Tuesday, 12th June 2018Roasted Garlic Chicken Sausage
Cooked For: 2
Active Time: 20m
Total Time: 55m
Ingredients1/2 head garlic1/2 teaspoon olive oil1/2 pound ground chicken, or turkey 1/2 teaspoon onion powder1/2 teaspoon minced onion1/2 teaspoon dried basil1/2 teaspoon dried parsley1/3 teaspoon sea salt1 1/2 teaspoons coconut oil, or ghee
How To Prepare1 Preheat the oven to 400.2 First, we’ll roast the garlic. Cut off the top part of the garlic head so the cloves are visible, and
peel off the excess outside layers, leaving a layer intact. Drizzle the top with olive oil, andwrap it loosely in aluminum foil.
3 Place the garlic on a baking sheet and roast for 40 minutes. Allow it to cool before handling.4 Meanwhile, combine the rest of the ingredients for the sausage (except the coconut oil or
ghee): the ground chicken, onion powder and minced onion, basil, parsley, and sea salt.5 Once the garlic has baked and is cool enough to handle, mash up a few cloves with a fork,
and mix those into the sausage mixture.6 Use a cookie scoop to make meatball-sized mini sausages. Leave them in a ball shape.7 Heat a large cast iron skillet with the coconut oil or ghee. Once it’s hot, add the sausages,
and press them down slightly with your hand to flatten them. Cook for 3-4 minutes on firstside, and 2 mins on second side, or until cooked through.
Note: This recipe was contributed by Dana of realfoodwithdana.com - @realfoodwithdana on Instagram.
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Tuesday, 12th June 2018Filet Mignon (Whole30)
Cooked For: 2
Active Time: 10m
Total Time: 40m
Ingredients3/4 pound filet mignonsea salt, to taste ground black pepper, to taste 1 1/2 teaspoons olive oil, or fat of choice
How To Prepare1 Remove the filet mignon to come to room temperature on the countertop for approximately 20
minutes.2 Preheat your oven to 425F. Season the filet mignon generously with salt and pepper on both
sides.3 Heat a large oven-safe sauté pan over medium-high heat. Add the fat and let it get hot.4 Add the steaks to the hot pan and let them cook undisturbed for 4 minutes. Use a timer and
don’t move the filets around in the pan during this time. After 4 minutes, flip the filets. Thenimmediately transfer the sauté pan to your pre-heated oven and set your timer. Cook in theoven for 5-7 minutes, depending on your preferred level of doneness: 5 minutes for rare, 6minutes for medium-rare or 7 minutes for medium.
5 Remove the pan from the oven and transfer the filets to a clean plate. Tent with foil and letthem rest for 5 minutes. Do not leave the filets to rest in the pan or they will overcook.
6 Serve.
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Tuesday, 12th June 2018Simple Salad (DF)
Cooked For: 2
Active Time: 5m
Total Time: 5m
Ingredients1/4 cup extra virgin olive oil1 1/2 teaspoons Dijon mustard1 1/2 teaspoons apple cider vinegarcoarse sea salt, to taste ground black pepper, to taste 4 ounces baby salad greens
How To Prepare1 In a small jar with a lid, combine all ingredients except for the greens.2 Shake well.3 Place greens in a large bowl and add dressing to your taste.4 Toss and serve.
Note: Real Plans Tip: If you are following a Whole30 diet, be sure to use mustard that is compliant with your food restrictions.
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Tuesday, 12th June 2018Moroccan Meatballs (Paleo)
Cooked For: 2
Active Time: 1h 0m
Total Time: 1h 0m
IngredientsFor the meatballs: 1 tablespoon fresh parsley1 teaspoon paprika3/4 teaspoon ground cumin1/2 teaspoon coarse sea saltground black pepper, to taste 3/4 pound ground lambFor the sauce: 1 teaspoon coconut oil1/2 onion1 clove garlic3/4 teaspoon paprika3/4 teaspoon coarse sea saltground black pepper, to taste 3/4 tomato1/2 cup chicken stock, (or beef or lamb broth) 1/4 cup tomato paste1 tablespoon fresh parsley
How To Prepare1 Mince parsley. In a large mixing bowl, combine the parsley, paprika, cumin, salt, and pepper
with a fork. With your hands, knead lamb into the mixture until all of the ingredients areincorporated.
2 Use a tablespoon to scoop ping pong sized balls of lamb onto a parchment-lined cookiesheet. Roll each between your hands to make a smooth ball.
3 For the sauce:4 Dice the onion and tomatoes. Crush the garlic.5 Heat the oil in a large pot. Add onions and sauté until soft, about 5 minutes. Add the garlic,
paprika, salt, and pepper and stir about 30 seconds. Add the diced tomatoes to the pan andstir about 1 minute. Add the stock, tomato paste, and parsley, mixing to dissolve the tomatopaste.
6 Bring the sauce to a boil, then gently place the meatballs in the skillet, cover, and reduce heatto simmer. Cook 40 minutes covered.
Note: If desired, freeze the meatballs and sauce after cooling for a later meal.
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Tuesday, 12th June 2018Loaded Portobello Mushrooms (Whole30)
Cooked For: 2
Active Time: 10m
Total Time: 35m
Ingredients1/4 pound bacon4 portobello mushroom caps2 tablespoons extra virgin olive oil2 cloves garliccoarse sea salt, to taste ground black pepper, optional to taste 1/2 bunch kale
How To Prepare1 Cook bacon in a large pan over medium high heat until just crispy. Remove from heat, and
when cool, crumble finely.2 Preheat oven to 425F. Place portobellos in a single layer of a baking dish. Drizzle each
portobello cap with 1/2 T. olive oil and 1/2 T. bacon fat.3 Finely mince the garlic and sprinkle evenly over mushroom caps. Season generously with
sea salt and freshly ground black pepper. Bake for 20-25 minutes until the mushroomsdarken.
4 Pour most of the fat from the bacon pan, reserving a few tablespoons for cooking the kale.Remove stems from kale and chop finely. Cook kale in bacon fat until tender and brightgreen.
5 When the mushrooms are baked, top with kale and serve.
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Tuesday, 12th June 2018Sauteed Spinach (DF)
Cooked For: 2
Active Time: 10m
Total Time: 10m
Ingredients1/2 pound spinach1/2 teaspoon sea salt, plus more to taste 1 tablespoon extra virgin olive oil
How To Prepare1 Thoroughly wash spinach. Tear into bite sized pieces.2 Heat olive oil in a pan over medium high heat. Add damp spinach and sea salt; saute
uncovered until spinach is just wilted and bright green and serve.
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Wednesday, 13th June 2018Mushroom and Bacon Quiche (Paleo)
Batch: 1 (8 Servings)
Active Time: 45m
Total Time: 1h 30m
IngredientsFor the crust: 1 sweet potatoFor the filling: 1 pound bacon1/4 pound cremini mushrooms1/4 pound portobello mushroom cap1/4 pound shiitake mushrooms1/2 onion10 eggs1/4 cup filtered water1 teaspoon coarse sea salt1/4 teaspoon ground black pepper1/2 teaspoon paprika1 tablespoon fresh thyme
How To Prepare1 For the crust: Preheat oven to 350F. Grate potato.2 Layer the bottom and sides of a quiche pan or 8x8 inch baking dish with shredded sweet
potato.3 Bake the sweet potato-lined dish for 20 minutes while you prepare the other ingredients.4 For the filling: Cut the bacon into slivers. Cut cremini mushrooms into quarters or eighths,
depending on size. Dice the portobello mushroom caps and cut the shiitake mushrooms intoquarters, removing and discarding the stems. Peel and slice the onion thinly.
5 Fry bacon in a pan and remove with a slotted spoon.6 Pour off all but 2 tablespoons bacon fat, filter through a mesh strainer and reserve for later
use.7 In a bowl, toss cut mushrooms with reserved fat, then place on a rimmed baking sheet in a
single layer. Roast for about 15 minutes, or until cooked and firm. Remove from oven and setaside.
8 While the mushrooms are baking, in a large bowl, beat the eggs with the filtered water, salt,pepper, and paprika. Chop the thyme.
9 In a large bowl, combine roasted mushrooms, onion, bacon and thyme.10 Evenly distribute this mixture in pre-baked crust.11 Pour egg mixture over top.12 Bake for 45 to 55 minutes, or until a knife inserted into the center of the quiche comes out
clean. Serve warm or at room temperature.13 Serve immediately or warm later in the oven.
Note: Make this recipe ahead of time for quick grab-and-go breakfasts on busy mornings
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Wednesday, 13th June 2018Tomato Basil Salad (DF)
Cooked For: 2
Active Time: 5m
Total Time: 5m
Ingredients1 1/2 medium heirloom tomatoes, (or whatever isseasonal near you) 1/2 handful fresh garden fresh basil1 1/2 tablespoons extra virgin olive oilbalsamic vinegarcoarse sea salt, to taste ground black pepper, to taste
How To Prepare1 Slice tomatoes about 1/2 an inch thick, and chop basil.2 Arrange tomatoes on a plate, top with chopped basil, olive oil, a drizzle of balsamic vinegar,
sea salt and fresh ground pepper to taste.
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Wednesday, 13th June 2018Zucchini Pasta Carbonara with Shrimp
Cooked For: 2
Active Time: 35m
Total Time: 35m
Ingredients3 slices bacon2 zucchinis1/2 onion1 clove garlic4 ounces asparagus1/8 cup fresh parsley1/2 pound shrimp1 tablespoon olive oilground black pepper, to taste
How To Prepare1 Cook bacon and crumble. Set aside.2 Using a spiral cutter/julienne peeler, cut zucchini into "noodles." An alternate option to using a
spiral cutter is to simply use a vegetable peeler to cut zucchini into wide ribbons.3 Dice onion and mince garlic. Cut asparagus into 1-inch pieces. Chop parsley and set aside.4 Peel and devein shrimp and remove tails.5 Heat a large skillet over medium-high heat, add 1/2 of olive oil and zucchini.6 Cook, stirring often until zucchini are just tender, about 5 minutes. Remove to a bowl and
cover to keep warm.7 To the same pan, add remaining olive oil and onion.8 Saute onion until it starts to soften, then add garlic and cook, while stirring, for an additional
30 seconds or until the garlic is fragrant.9 Add asparagus and stir. Cook an additional 2 minutes, stirring often.
10 Add shrimp and stir fry with the vegetables for 4-5 minutes or until they’re pink and cookedthrough (being careful not to overcook them). Stir in crumbled bacon and parsley and removefrom heat.
11 Toss shrimp and vegetable mixture with the zucchini and season with salt and pepper totaste.
12 Drizzle with additional olive oil before serving, if desired.
Note: This recipe was contributed by Jessica & Stacie of TheRealFoodRDs.com - @therealfoodrds on Instagram.
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Wednesday, 13th June 2018Sonoma Chicken Salad
Cooked For: 2
Active Time: 15m
Total Time: 15m
Ingredients1 large cooked chicken breast1/2 cup red grapes1 stalk celery1/2 avocadoFor the sauce: 1 tablespoon fresh dill1 tablespoon chives1/4 cup mayonnaise1/4 teaspoon garlic powdersea salt, to taste ground black pepper, to taste
How To Prepare1 Dice chicken. Halve red grapes. Chop celery. Peel, pit, and dice avocado. Mince dill and
chives.2 In a bowl, whisk together all sauce ingredients. You can also do this in a food processor,
pulsing a few times. Depending on desired consistency, you can add a teaspoon or two ofwater or unsweetened coconut milk to thin the sauce.
3 In a separate bowl, combine chicken, grapes, and celery. Using a large spoon, combine saladmixture (except avocado) with sauce. Add avocado last, as to not smash it into guacamolesalad.
Note: This recipe was contributed by Danika Brysha - @danikabrysha on Instagram. Real Plans Tip: If you are following a Whole30 diet, be sure to use mayonnaise that is compliant with your food restrictions.
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Thursday, 14th June 2018Roasted Red Potatoes (DF)
Cooked For: 2
Active Time: 25m
Total Time: 45m
Ingredients1/2 pound baby red potatoes1 1/2 tablespoons coconut oil, or bacon fat 1 teaspoon coarse sea saltground black pepper
How To Prepare1 Preheat oven to 375F. In a small saucepan, melt coconut oil, or bacon fat.2 Cut potatoes into quarters.3 In a large roasting pan, toss potatoes with melted fat and season with sea salt and pepper.4 Spread the potatoes evenly in the pan and roast for about 20 minutes.5 Turn the potatoes and bake for an additional 15 minutes.6 Remove from oven and serve.
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Thursday, 14th June 2018Chicken Pesto Disks
Cooked For: 2
Active Time: 10m
Total Time: 40m
Ingredients2 large sweet potatoes1 tomato1 1/2 cups cooked chicken1 1/2 teaspoons olive oilsea salt, to taste ground black pepper, to taste 1/4 cup olive oil1 cup fresh basil1/8 cup pine nuts1/8 cup cashews
How To Prepare1 Preheat oven to 415F. Slice sweet potato into discs. Slice tomatoes. Shred chicken.2 Toss sweet potato discs in a large bowl with olive oil, salt, and pepper.3 Line baking sheets with parchment paper. Lay sweet potato discs flat in rows onto baking
sheets. Bake for 20 minutes and flip. Bake another 10 minutes until sweet potatoes areslightly brown and crispy.
4 Make pesto by adding olive oil, basil, pine nuts, and cashews to a blender. Pulse untilcombined as a paste. Salt to taste.
5 Layer sweet potatoes, pesto, tomato slice, chicken, and a bit more pesto.
Note: This recipe was contributed by Michelle Smith of TheWholeSmiths.com - @thewholesmiths on Instagram.
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Thursday, 14th June 2018Jamaican Jerk Pork Wraps (Paleo)
Cooked For: 2
Active Time: 20m
Total Time: 20m
IngredientsFor the mayo: 1/2 clove garlic1/2 lime1/4 cup mayonnaise1/4 teaspoon garlic powdercoarse sea salt, to taste For the wraps: 1/4 teaspoon dried thyme1 red bell pepper1 mango1/2 orange1 tablespoon Jamaican jerk seasoning1 cup shredded pork1/2 head butter lettuce
How To Prepare1 For the mayo: Mince garlic. Juice and zest lime.2 In a small bowl, combine all ingredients. If possible, prepare a few hours to a day before,
cover, and chill in fridge to allow flavors to meld.3 For the wraps: Crush the thyme. Finely dice the red peppers. Peel, seed and finely dice the
mangoes. Juice the orange.4 Reheat shredded pork on stovetop and add orange juice, jerk seasoning, and thyme. Allow to
cook for 10 minutes or longer on low so infuse flavors.5 Juice the lime and stir lime juice into meat.6 Wash and separate butter lettuce into whole leaves.7 Spoon some meat onto the center of each wrap. Top with diced bell pepper, mango and lime
mayo. Roll up and serve immediately.
Note: Real Plans Tip: If you are following a Whole30 diet, be sure to use homemade lime mayonnaise that is compliant with your food restrictions.
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Thursday, 14th June 2018Chicken and Bacon with Kale
Cooked For: 2
Active Time: 20m
Total Time: 20m
Ingredients4 ounces bacon3/4 pound boneless chicken breast1/2 bunch kalesea salt, to taste ground black pepper, to taste
How To Prepare1 Dice bacon. Chop chicken into bite-sized pieces. Strip kale from stems and chop roughly.2 In a large skillet over medium high heat, fry the bacon until crispy.3 When bacon is crispy, remove to a paper towel-lined plate to drain. Pour most of the bacon
grease (leave about 3 T.) through a fine metal sieve into a clean mason jar. Allow to cool onthe countertop to room temperature, then cover and store in the fridge to use for frying in afuture meal.
4 Add diced chicken to pan and cook through. When cooked through, add kale and cover for afew minutes until kale is tender.
5 Stir bacon into chicken and kale, then add salt and pepper to taste.
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Thursday, 14th June 2018Veggie "Ceviche"
Cooked For: 2
Active Time: 30m
Total Time: 30m
Ingredients1 red tomato1/2 cucumber1/4 head cauliflower1/2 mango1/8 head purple cabbage1/4 jalapeño pepper, optional 1 orange1 lime1/8 red onion1/4 bunch cilantro1 tablespoon fresh mint1/2 inch fresh ginger1/2 pinch red chili flakes1/4 teaspoon dulse flakes1/4 teaspoon ground cumin1/2 teaspoon coarse sea salt, plus more to taste
How To Prepare1 Mince the tomatoes. Seed and mince the cucumber. Break the cauliflower into tiny florets and
discard the stems. Peel, pit and mince the mango. Mince the cabbage.2 Remove seeds and pith from jalapeno then dice, wearing gloves to avoid burning your skin.
Juice the citrus fruit. Peel and chop the onion. Chop cilantro and mince the mint. Peel andgrate the ginger.
3 Place all the minced veggies in a glass dish with the citrus juices, ginger, red chili flakes,dulse flakes, cumin and sea salt, tossing to coat. Cover and refrigerate for at least 3 to 4hours - preferably overnight - stirring occasionally.
4 Serve.
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Friday, 15th June 2018Breakfast Fried Rice (Paleo)
Cooked For: 2
Active Time: 45m
Total Time: 45m
Ingredients1/4 head cauliflower1/2 clove garlic1/2 onion1/2 bunch kale2 scallions1 1/2 teaspoons coconut oil1/2 teaspoon coarse sea salt, as needed 1/2 teaspoon ground black pepper, as needed 4 ounces bacon2 eggs1 tablespoon fish sauce1/4 teaspoon toasted sesame oil
How To Prepare1 Break cauliflower into florets. Mince garlic. Finely dice onion. Strip kale from stem and finely
chop the leaves. Chop scallions.2 Use a food processor to pulse cauliflower florets into a rice-like texture.3 Heat coconut oil in a skillet over medium heat.4 Sauté garlic for 1-2 minutes. Add in cauliflower rice and sauté for an additional 4–5 minutes.5 Season with salt and pepper, to taste.6 Cook bacon slices in a large frying pan over medium heat.7 While bacon is cooking, use a wire whisk to beat the eggs with fish sauce and toasted
sesame oil in a bowl.8 Remove cooked bacon with a slotted spoon and set aside. Drain all but 2 tablespoons of
bacon fat from the pan and reserve for later use. Cut bacon into 1 inch pieces.9 Add diced onion to the pan and cook until translucent. Add chopped kale and cook until
wilted. Then add cooked cauliflower rice and bacon.10 Pour beaten eggs over rice and cook until the eggs just begin to firm up. Use a wooden
spoon to stir and break up any clumps.11 To finish the dish, top with chopped scallions, season with salt and pepper to taste, and
serve.
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Friday, 15th June 2018Red Pepper Noodle Stir-Fry
Cooked For: 2
Active Time: 35m
Total Time: 35m
Ingredients2 red bell peppers1 bell pepper1/2 yellow onion1/3 inch fresh ginger1/2 cup coconut aminos1/2 cup beef broth2 dates2 cloves garlic1/4 teaspoon ground black pepper2 tablespoons extra virgin olive oil1 cup biltong
How To Prepare1 Spiralize bell pepper into noodles or cut into thin strips. Chop onion. Grate ginger.2 Blend coconut aminos, beef broth, dates, garlic, ginger, and pepper and until smooth.3 Saute onion and bell peppers in olive oil in a pan over medium-high heat until slightly tender
(7-10 minutes or longer).4 Add the sauce mixture and the biltong, and cook for a few minutes until heated through.
Note: This recipe was contributed by Natalie Brown of LittleCoconutty.com. Biltong is a dried beef, similar to beef jerky but more tender.
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Friday, 15th June 2018Ceviche
Cooked For: 2
Active Time: 15m
Total Time: 4h 15m
Ingredients1/4 white onion2 cloves garlic2 limes1/2 lemon1/2 orange1/3 pound salmon fillet1/4 pound sea scallop1/2 large tomato1/4 bunch cilantro1 1/2 tablespoons olive oil1/2 avocadosea salt, to taste ground black pepper, to taste
How To Prepare1 Dice onion and mince garlic. Juice limes, lemon, and orange.2 Skin and cut salmon into 1/2" cubes. Cut scallops into 1/2" cubes.3 Place salmon and scallops in a large glass bowl.4 Add onion, minced garlic, and juice of limes, lemon, and orange.5 Cover and refrigerate until the fish is opaque throughout when a piece is sliced open, about 4
hours.6 Just before serving, drain and discard extra juice from the bowl.7 Dice tomato and finely chop cilantro.8 Add tomatoes, chopped cilantro and olive oil, and mix well.9 Halve the avocado and remove pit, cut lengthwise then make cross cuts to create cubes.
10 Add the avocado cubes to the fish mixture, season with salt and a good pinch of pepper.11 Gently mix together and serve immediately.
Note: This recipe was contributed by Stephanie Schoonover - @stephanieschoonover on Instagram.
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Friday, 15th June 2018Green Bean Salad (DF)
Cooked For: 2
Active Time: 15m
Total Time: 25m
Ingredients3/4 pound green beans1/2 small lemon1 1/2 teaspoons Dijon mustard1 1/2 tablespoons extra virgin olive oilcoarse sea saltground black pepper
How To Prepare1 Trim the pointy ends off the green beans with a sharp knife.2 Zest 1/2 of the lemon and juice all of it.3 Fill a sauce pan half-way with salted water and bring to a boil. Add green beans and cook
beans until tender, about 8-10 minutes.4 Transfer to a bowl of ice water to cool and stop cooking process.5 When cool, rub the beans vigorously between your hands to break them in half lengthwise.
Transfer to a bowl.6 Whisk together the mustard, lemon juice, lemon zest, and olive oil. Drizzle over the green
beans and season with sea salt and fresh ground pepper to taste.
Note: Real Plans Tip: If you are following a Whole30 diet, be sure to use mustard that is compliant with your food restrictions.
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Friday, 15th June 2018Cauliflower Rice
Cooked For: 2
Active Time: 15m
Total Time: 25m
Ingredients1/4 head cauliflower1/2 small onion1/2 clove garlic1 1/2 teaspoons coconut oil, or fat of your choice 1/2 teaspoon coarse sea salt1/2 teaspoon ground black pepper, optional
How To Prepare1 Break cauliflower into florets; chop the onion and mince the garlic.2 Use a food processor to pulse the cauliflower florets into a rice-like texture.3 Heat the coconut oil in a skillet over medium heat.4 Sauté the onion and garlic for 3–4 minutes, or until the onion is translucent.5 Add in the cauliflower rice and sauté for an additional 4–5 minutes.6 Season with salt and pepper.
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Saturday, 16th June 2018Eggs with Mango Gazpacho
Cooked For: 2
Active Time: 25m
Total Time: 25m
Ingredients1 mango1/2 cucumber1/2 sweet onion1/2 red bell pepper1 clove garlic1/2 small jalapeño pepper, (optional) 1 tablespoon cilantro, plus more to garnish 3/4 lime1 tablespoon extra virgin olive oilsea salt, to taste ground black pepper, to taste 2 eggs
How To Prepare1 Dice mango into 1/4 inch pieces. Cut cucumber and onion into 1/4 inch dice. Seed and cut
bell pepper into 1/4 inch dice. Mince garlic cloves. Seed and mince jalapeno pepper. Chopcilantro. Juice lime.
2 Process mangoes and extra virgin olive oil in a blender or food processor until pureed.Transfer to a bowl, along with remaining ingredients.
3 Season with salt and pepper to taste. Refrigerate until ready to serve.4 While gazpacho chills, cook eggs as desired- fried, poached or scrambled.5 Serve eggs topped with gazpacho, then garnish with cilantro and enjoy!
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Saturday, 16th June 2018Roasted Pork Medallions and Peaches (Whole30)
Cooked For: 2
Active Time: 25m
Total Time: 25m
Ingredients3/4 pound pork tenderloincoarse sea saltground black pepper2 peaches, or nectarines 1 tablespoon bacon fat, or coconut oil 1/2 cup chicken stock1/2 sprig rosemary1 1/2 teaspoons whole grain mustard1 tablespoon coconut oil
How To Prepare1 Preheat the oven to 400F.2 Slice the pork tenderloin into 6-8 medallions. Season the medallions on both sides with salt
and pepper. Cut the peaches in half, remove the pits, and then cut into wedges.3 In an oven-safe pan, heat the bacon fat or coconut oil over medium high heat. Add the pork
and cook for 2 minutes, then flip the pieces and cook 2-4 minutes until the pieces arebrowned. Remove to a plate.
4 Add the chicken stock, rosemary and mustard, and bring the pan to a boil, scraping thebrown bits from the bottom of the pan with a spatula. Cook until the liquid is reduced to half,then remove from heat.
5 Return the pork to the pan and place in the oven for about 5-6 minutes; flip the pork and addthe peaches. Put back into the oven and cook for another 6 minutes or until the meat is 145Fat its center. Remove the pan from the oven and place the pork and peaches on a servingplate.
6 Place the pan back on the stove. Add the coconut oil and whisk to make a sauce. Pour overthe pork and peaches and serve.
Note: Real Plans Tip: If you are following a Whole30 diet, be sure to use mustard that is compliant with your food restrictions.
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Saturday, 16th June 2018Roasted Potatoes (DF)
Cooked For: 2
Active Time: 15m
Total Time: 45m
Ingredients1 pound baby Yukon gold potatoes, or red potatoes 1/2 head garlic1 tablespoon coconut oilcoarse sea saltground black pepper
How To Prepare1 Preheat the oven to 450F.2 Scrub the baby potatoes and cut in half. Separate the garlic into cloves and peel.3 Place all ingredients in a shallow baking dish just big enough to fit the potatoes in a single
layer.4 Place dish, uncovered, on the center rack of the oven. After 2--3 minutes, gently turn the
potatoes, coating well with the now-melted fat.5 Season generously with sea salt and freshly ground black pepper and bake about 30-40
minutes, until tender and lightly golden-brown.
Note: If this dish is being prepared with a roast, you are welcome to nest them around the roast.
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ExtrasBasic Chicken Stock and Shredded Chicken
Cooked For: 2
Active Time: 15m
Total Time: 9h 15m
Ingredients2 pounds whole chicken1 quart filtered water, more or less depending on thesize of your crock pot 1 1/2 teaspoons apple cider vinegar
How To Prepare1 If frozen, allow chicken to sit submerged in a bath of cool water over-night to defrost.2 Remove chicken from packaging, remove giblet bag from cavity, and rinse chicken well under
cold water.3 Place the chicken and giblets into a crock pot or pot.4 Fill with filtered water to cover 3/4 of the chicken.5 Cover and cook on high for 3 hours, or until chicken is cooked through (no pink).6 Remove the chicken from the water, leaving giblets.7 When the chicken is cool enough to handle, remove all of the meat using your fingers (gloves
optional) and set aside for this week’s recipes.8 Replace the bones and skin back into the pot with the giblets and liquid.9 Add the apple cider vinegar. Cover and cook on low for a minimum of 6 hours up to 24 hours
or until the bones crumble when pinched.10 Carefully strain the broth through a fine metal sieve and discard the bones.11 Use the broth immediately, store in the fridge for about a week or freeze for future use in ice
cube trays for quick defrosting.
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