why whole foods? - s3.amazonaws.com€¦ · why whole foods? whether you are a seasoned athlete or...

Copyright 2015 Lurong Living 1

WHY WHOLE FOODS?Whether you are a seasoned athlete or couch potato, eating whole foods – i.e. “real food” – has helped millions of people change their lives. For those who are just starting to eliminate processed “junk”, congratulations! We are confident this challenge will provide you with the tools —education and knowledge—to help in your journey to improve your health. For those who have dabbled in eliminating processed foods, we hope this challenge can kick start a lifelong change.

EATING REAL FOOD!

Eating “real food” is all about nourishing our bodies with the food that fuels it best and reducing inflammation and disease in our bodies.

• Whole foods include items such as meat, eggs, vegetables, healthy fats, some fruit, nuts, and seeds.

• Whole foods are not processed foods that are hard on our bodies such as grains, legumes (beans, peas, peanuts), low-fat processed dairy and added sugar.

For our PRO participants, certain safer grains like rice, quinoa, and gluten free oats are an exception to the rule, as they do not promote inflammation like many other grains. Also, full fat grass fed dairy can be beneficial if tolerated by the individual.

BENEFITS OF FUELING UP ON WHOLE FOODS:The potential health benefits of a whole foods diet are compelling; here is a partial list—decrease body fat, reverse hyperinsulinemia, lower blood pressure, improve lipid profile panel, have more energy, decrease inflammation, have better mental clarity, lower blood glucose levels, have better digestion, gain muscle, increase bone density, reverse/decrease the risk of diabetes, increase quality of life, and of course get stronger.

WEIGHT LOSS:Two very important aspects of weight loss are blood sugar control and calorie intake. You must understand that the quantity/quality of food and the carbohydrate/fat/protein composition of your diet will impact your results. If losing weight is high on your list of desired results, you must find a carbohydrate load that works for YOU – not your neighbor, your coach or your friend.


POST WORKOUT RECOVERY OPTIONSEach day’s meal plan automatically assumes that you will be consuming a post workout recovery option. Post workout meals should contain at least 30 grams (g) protein and 30 g carbs and should be consumed after your workout and once you have cooled down.

REAL FOOD RECOVERY OPTIONS:-Protein: any lean meat (chicken, turkey, fish, beef, etc.) (1 oz. of meat = 7 g protein)

-Carbs: Starchy veggies (sweet potatoes/yams, squash, pumpkin, etc.), fresh fruit or coconut water (no sugar added) (1 medium sweet potato = 30 grams carbs)

SHAKES:-Protein base: whey protein isolate (grass-fed if possible!) or egg white protein

-Add-ins: coconut milk, almond milk, coconut water (no sugar added), fresh fruit

- The goal is to increase the veggie to fruit ratio as your palate changes.

If you are unable to exercise, follow the meal plan and add in an additional healthy snack (ex: handful of Trail Mix) if necessary.


SHOPPING HEALTHYThere is no easy way to go about shopping for whole foods. Take some time to research your local stores. You can search the web all you want to and get idea after idea on where and what to purchase. But stop for a second and think about how different geographic areas have different stores and different seasons. I mean, heaven forbid you don’t have a Whole Foods in your town (we don’t). What we recommend is that you take some time and actually research your local stores (such as The Wild Ramp in Huntington, WV). Once you find out what foods are available and what foods are not, shopping becomes easier. It is always better to go into the store with a plan; this will help you avoid becoming overwhelmed somewhere in the fresh produce aisle. Having a plan before you go will also help you save money and waste less food.

HERE ARE SOME SUGGESTED ITEMS:Meats - We always recommend grass-fed and pasture raised. In terms of purity and nutritional value, go as natural as you can. All game meat, organ meat, chicken, beef, pork, buffalo, bison, poultry, turkey, venison, goat, lamb.

Eggs - from chickens, quail, duck, etc. Look for pastured farm-fresh eggs if available.

Fish/Shell fish - We recommend it to be wild and not farmed raised. Salmon, shrimp, scallops, sardines, trout, clams, crab, tuna, lobster, mussels, oysters.

Nuts/Seeds - Almonds, Brazil, cashews, macadamia, pecans, pine nuts, pistachio nuts, pumpkin seeds, sesame seeds, sunflower seeds, walnuts, and any butter from these nuts. Please note that peanuts are not a nut. They are a legume.

Oils - Almond oil, avocado oil, coconut oil, cod liver oil, fish oil, flax seed oil, macadamia oil, pecan oil, pistachio oil, poppyseed oil, pumpkin seed oil, hazelnut oil, sesame seed oil, walnut oil. Recommendation: Cook with coconut oil and flavor with olive oil and eliminate vegetable oils.

Fruits/Vegetables - Asparagus, artichokes, alfalfa sprouts, avocado, apple, apricot, broccoli, Brussels sprouts, banana, blackberries, blueberries, bell peppers, cabbage, cauliflower, carrots, celery, collard greens, cherries, cucumber, cranberries, dates, eggplant, fig, garlic, grapefruit, grapes, guava, honeydew, kale, kiwi fruit, lettuce, lemon, lime, mushrooms, mango, melons, nectarine, onions, olives, okra, orange, pumpkin, papaya, peach, pineapple, plum, pomegranate, passion fruit, radish, red cabbage, raspberries, spinach, sauerkraut, sprouts, strawberries, tomato, tangerine, watermelon, yellow squash, zucchini. Starchy vegetables: Cassava, yams, sweet potatoes, pumpkin, squash, and taro.

Fluids - Water, coffee, coconut milk, coconut water, almond milk.


THE DEAL WITH GRAINS & DAIRYLet’s face it, our grains are not your grandmother’s grains. Our grains are highly processed, nutritionally void, and chock full of gluten (one reason why you see so many gluten intolerances). Grains have always been hard on our gastrointestinal system, causing bloating, diarrhea, constipation, weight gain, skin issues, etc., depending upon the person.

This is why ancient people used to soak and sprout their grains in order to be able to digest them better. This doesn’t mean sprouted bread that you find at the stores these days is a “health food”, because many are still highly processed, usually contain a lot of gluten, and lack nutrition. This also doesn’t exactly mean “gluten-free” breads are necessarily a health food either. Although they are gluten-free and may contain some whole food ingredients, they can still be highly processed and you can end up consuming way too many calories from the almond and coconut flours they contain, based on the amounts ultimately used. So how can you replace grain products? Lettuce wraps for sandwiches and burgers, spaghetti squash or zucchini noodles for pasta, and “riced” cauliflower for rice dishes are all options. Although these methods may be new to you, experiment and have fun with them… you will eventually stop craving grains and will feel much better.

HOW DO I GET CALCIUM WITHOUT DAIRY? Dairy in its original form (from cows that are organically raised and allowed to eat their natural diet on the pasture, i.e., grass) contains many health benefits, such as conjugated linoleic acids, or CLAs. These are a great source of healthy fat and antioxidants. CLAs are found in grass-fed beef and dairy. This is why you will see grass-fed butter as an option in the meal plan.

However, the dairy we just described is sadly not found in most grocery stores. Conventional dairy has been highly processed, especially in a reduced fat form, and is stripped of many of its nutritional benefits. While it may seem like you are getting tons of calcium and vitamin D from skim milk, it is much more complicated than that. You see, calcium and vitamin D require co-factors to be able to be absorbed in the body. For example, vitamin D is a fat-soluble vitamin, so it requires fat in order to be absorbed. But if there is no fat or reduced fat in the dairy you are consuming, it will be harder to absorb that calcium and vitamin D. In addition, many people are lactose intolerant and may want to avoid dairy altogether.


SUPER FOODS FOR ADDED BENEFITBELOW ARE A FEW SUPER FOODS YOU MAY CONSIDER ADDING TO YOUR DIET ALONG WITH THEIR BENEFITS:

- Fermented foods for gut health: grass-fed yogurt (if tolerated), kombucha (fermented tea), fermented vegetables (ex. kimchi, sauerkraut)

- Fish for omega-3 fatty acids and calcium: sardines, salmon and other fatty fish

- Bone broth for gut health and calcium

- Grass-fed meat and dairy (butter, milk, and yogurt) for CLAs

- Eggs for omega-3’s (pasture raised and organic, if possible)

- Liver for lots of vitamins and minerals

- Velvet Deer Antler - Lurong Living Essential provides nutrients not found together in any other food source on the planet. Support joint and bone health, decrease pain and inflammation, accelerate recovery time, and boost energy.

Some of these foods may seem unorthodox, but they have been healing people for centuries! Experiment with different ways to prepare them and see how you feel!

SO WHERE CAN YOU GET YOU CALCIUM FROM IF YOU DON’T CONSUME DAIRY?

Other foods high in calcium include leafy green vegetables (like spinach and kale), fish (like salmon and sardines), and homemade bone broth (chicken stock). We have included some of these foods in the super foods list below. We have also included grass-fed yogurt because it has probiotics that are great for your gut.

ARE YOU INTOLERANT TO DAIRY?Find out by trial and error. Cut it out for 2-3 weeks, add it back and see how you feel.

7

WEEK 1 SUNDAY SHOPPING LISTKITCHEN TOOLS(for entire plan)

F Aluminum foil F Baking sheets F Blender/Food processor F Can opener F Crock Pot F Cutting board F Hand-held immersion blender

F Knives F Mason jars F Measuring tools F Meat thermometer F Muffin pan F Silicone Baking Cups (optional)

PANTRY STAPLES(keep stocked for entire plan)

F Almond flour F Balsamic vinegar F Black pepper F Cinnamon F Coconut oil F Dijon mustard F Honey (optional) F Nut/Seed butter (almond & sunflower oil)

F Protein powder (optional) F Sea salt F Paprika F Lemons F Ghee (grass-fed butter)

PROTEIN

F Pork loin back ribs F Eggs F Nitrite/Nitrate free bacon

F Whole chicken F Boneless, skinless chicken breast

F Flank or skirt steak

F Sausage (your choice)

F Salmon

PRODUCE F Garlic F Green onion F Cilantro F Sweet potato F Ginger F Spinach F Avocado F Limes ( juice) F Lemon F Artichoke hearts

MISCELLANEOUS F Chinese 5 spice F Coconut aminos F Chicken broth F EVOO F Dijon mustard F Coconut water

F Flat leaf parsley F Apples F Orange F Celery F Kale F Broccoli F White onion F Mushroom F Arugula F Fresh figs F Romaine lettuce

F Coconut milk F Nutmeg F Italian seasoning F Dried basil F Diced tomatoes in juice (no additives)

F Broccoli slaw (easiest to buy, but you can make by shred-ding broccoli and carrots)

F Bananas F Brussels sprouts F Cucumbers F Cherry tomatoes F Cauliflower F Asparagus F Fruit F Carrots

F All natural tomato paste F All natural tomato sauce F White vinegar F Italian seasoning F Sesame oil F Cumin

Copyright 2015 Lurong Living


WEEK 1 MEAL PLAN INSTRUCTIONS

SUNDAY FOOD PREPFor a productive and successful week, we recommend preparing the following on Sunday:

F Cook a big batch of chicken breasts (baked, grilled, or however you like it) F Prep Shredded Chicken! F Boil eggs F Bake whole sweet potatoes / chop and roast some too! F Prepare some homemade dressing F Make egg muffins F Marinate Ribs

(If you really want to go all out, chop up some produce for salads and such.)

WEEK 1 RECIPES AND METHODSHow to boil an egg: Place eggs in a pot. Add water until eggs are covered well and sprinkle in some sea salt. Boil for 15 minutes over medium-high heat. Discard hot water into sink and add cold water to allow eggs to cool.

How to bake sweet potatoes: Scrub and rinse sweet potatoes, dry them off, and wrap them in foil. Bake for 45 minutes to 1 hour in a 400 degree oven.

Easy bacon method: Put foil on baking sheet and lay desired amount of bacon slices on foil. Bake in a 375 degree oven for 10-15 minutes, or until crispy brown. Remove bacon from pan onto a plate lined with paper towels to let bacon cool. Let bacon grease harden on foil and then discard.

Easy Shredded Chicken: Heat extra-virgin olive oil over medium-high heat. Pat chicken breasts dry and season with salt and pepper on both sides. Place chicken top side down in skillet and let chicken cook for 5 minutes. Flip chicken and add water. Cover skillet and let chicken simmer for about 7-10 minutes, or until completely cooked through. Add additional water while chicken is cooking if it evaporates too much. Remove chicken from skillet and let cool slightly before shredding. Set aside for the week!


Kitchen Sink Salad: 1 cup romaine lettuce; 1 cup spinach; ¼ cup cherry tomatoes; ¼ cup diced cucumbers; ¼ cup chopped carrots; ½ avocado; ½ apple chopped (green apples are good in this); 1 medium chicken breast; 1 hardboiled egg (optional). Chop up ingredients and mix in a large bowl.

Basic Balsamic Dressing: ¾ cup extra-virgin olive oil; ½ to ¾ cup balsamic vinegar; 1 minced clove of garlic or garlic powder; 2 tsp. Dijon mustard; sea salt and black pepper (to taste); 1 tsp. dried oregano (optional). Put all ingredients in container/jar and shake to mix.

Homemade Mayo: 1 cup avocado oil or light olive oil; 1 egg; juice of ½ lemon; sea salt (a generous pinch); 1 tsp. Dijon mustard (optional). Put all ingredients in a wide mouth mason jar and use a hand-held immersion blender until thick and creamy.

Sausage, Spinach and Egg Muffins: 6 eggs whisked; 2 big handfuls of spinach, chopped or torn; ½ cup cherry tomatoes sliced in half; 2 links of sausage, chopped; splash of coconut milk from a can (optional); sea salt and black pepper to taste; coconut oil for pans.

Preheat oven to 350 degrees and grease two muffin pans with coconut oil or use silicone cupcake liners. Whisk the eggs in a big bowl. Throw in the rest of the ingredients and mix. Fill each cup with egg mixture. Bake for 20 minutes or until eggs are set in the middle. Makes around 10 egg muffins.

Rib Marinade: 4 tsp. Chinese 5 spice; salt and pepper. Rub seasonings all over ribs and wrap tightly in tinfoil and refrigerate overnight.

Cauliflower Rice: (makes 2 servings) Rinse ½ head cauliflower under cool water and pat dry. Using food processor, pulse cauliflower to desired texture. If you do not have a food processor, you can use a cheese grater to grate cauliflower to coarse texture. Heat ½ Tbsp. coconut oil in a skillet over medium heat. Sauté ½ cup chopped onion and 1 clove minced garlic for 3-4 minutes, or until onion is relatively translucent. Add in cauliflower rice and continue to sauté for 4-5 minutes. Season with 1 tsp. salt and pepper.


Note: Be sure to read through each weekly meal plan in advance, so that you know what to expect and what to save as leftovers. Depending on how many people you are cooking for, you may need to double some recipes. Review the nutritional information and serving sizes for each meal starting on page 71.

In order to adjust a meal to for the Pro level you can use a variety of substitutions. For example, you can replace spaghetti squash with brown rice noodles, or cauliflower with white potatoes. You can also add yogurt to oatmeal.

WEEK 1 MEAL PLAN


BREAKFAST LUNCH DINNER

MON 3 Sausage, Spinach and Egg Muffins1 cup berries

OR

2 egg muffins with 1 cup yogurt topped with ¼ cup berries

Chicken Avocado SaladMade with 8 oz. shredded chicken, ⅛ cup mashed avocado, ½ Tbsp. paleo mayo, 1 Tbsp. lime juice, sea salt and pepper, 2 Tbsp. thinly sliced green onions, 1 Tbsp. finely chopped fresh cilantro. Amounts depend on personal taste. Optional ingredients: chopped celery, walnuts, grapes, cranberries…whatever else you like!

Oven Baked Ribs with Sweet Potatoes • Heat oven to 250 degrees and line roasting pan

with foil. Place large cooling rack in center of pan.• Place ribs, bone side up, into pan and cover pan

tightly with foil. Roast until tender, approx. 2 ½ to 3 ½ hours.

• While ribs are cooking, combine sauce ingredients into saucepan and bring to boil on high heat (½ cup honey, 1 tsp. white vinegar, ½ tsp. sesame oil, 1 Tbsp. minced garlic, ¼ cup + 2 Tbsp. chicken broth, 1 Tbsp. +2 tsp. coconut aminos). Boil, stirring constantly until it begins to reduce, approx. 5 minutes. Remove from heat, cover and bring to room temperature.

• Once ribs are cooked, remove from oven and preheat broiler. Once broiler is heated, flip ribs over so meaty side is up, and brush generously with half of the glaze.

• Place ribs under broiler and cook until a nice crust forms, about 5-6 minutes.

• Remove from oven and brush with remaining glaze. Cover with tinfoil and let ribs rest for about 10 minutes before devouring!

Serve with side of mashed sweet potatoes and broccoli.

For additional carbs or Pro option, substitute brown rice or quinoa with broccoli.

TUE 2 boiled eggs

1 cup of fruit

2 slices bacon (optional)

Leftover ribs (approx. 6 oz.) with small veggie salad and freshly squeezed lemon for dressing 1 cup sliced Brussels sprouts, ½ cup kale, ¼ cup carrots, ¼ cup cucumbers, apples, slivered almonds (optional)

Roasted Garlic and Artichoke Stuffed Chicken• Roast ½ head garlic.• Place cloves of roasted garlic and 4-5 artichoke

hearts, ½ tsp. sea salt and ½ cup flat leaf parsley in food processor.

• Pulse a few times to break down ingredients, then stream in ⅛ cup olive oil while pureeing mixture.

• Butterfly 2-3 chicken breasts. Scoop equal amounts of artichoke mixture and spread into pocket on the breast. Top mixture with small handful of raw baby spinach.

• Carefully fold chicken breast back together and secure the open side with toothpick.

• Add sprinkle of additional sea salt to top of chicken.

• Preheat grill-pan to medium-high heat, then place chicken down in a single layer. Grill each side for about 5-7 minutes, or until completely cooked through.

Serve warm with additional chopped flat leaf parsley and side of cauliflower rice.


WEEK 1 MEAL PLAN cont’d...BREAKFAST LUNCH DINNER

WED Power Smoothie¾ cup coconut water, ¼ cup coconut milk, juice of ½ lemon, ½ apple, roughly chopped, ¼ orange, peeled and roughly chopped, 2 stalks celery, 4 large kale leaves (ribs removed), handful of spinach (if desired), 1 cup ice. Add all ingredients to blender and blend until smooth. If you prefer a thicker smoothie, add more ice.

Chicken Stuffed Sweet PotatoesUse 8 oz. shredded chicken and baked sweet potato from meal prep. Toss chicken in 1 tsp. paprika, ¼ tsp. cumin, ⅛ tsp. salt, ⅛ tsp. pepper, and ¼ tsp. garlic. Cut sweet potato down the middle, but not all the way through. Scoop out some of the insides, toss with chicken, and place everything back in the skin. Heat in oven until nice and warm, then enjoy!

Salmon and Asparagus Bake• Put 8 oz. salmon and 4 oz. asparagus in a baking

dish or pan and drizzle with ¾ Tbsp. melted coconut oil.

• Season with your favorite spices and the juice of one half of a lemon.

• Bake at 375 degrees for 15-20 minutes or until fish flakes with a fork.

Serve with side of steamed broccoli with 2 tsp. olive oil or grass-fed butter/ghee.

Use brown rice or quinoa as Pro substitution for additional carbs.

THURS 3 Sausage, Spinach and Egg Muffins

Arugula salad with leftover salmon from Salmon and Asparagus Bake 2 cups arugula; ¼ cup broccoli slaw; ¼ cup fresh figs

Chicken And Broccoli Casserole• Preheat oven to 350 degrees. • Grease casserole pan with coconut oil and set

aside. • Steam broccoli until just barely cooked and set

aside, uncovered. • In a sauce pan, melt coconut oil, toss in onions

and brown them with salt and pepper. • Add mushrooms, sauté until cooked and remove

pan from heat. • Transfer the broccoli, mushroom, onions and pre-

made shredded chicken into the casserole pan, distributing evenly.

• Mix bone broth, coconut milk, eggs and nutmeg with a generous pinch of salt and pepper in a bowl with a whisk and pour it over the contents of the casserole dish. Make sure mixture is spread evenly and all contents are covered.

• Place casserole in oven and cook for 35–40 minutes until done in the middle.

• Remove from oven and let cool for 5-10 minutes before serving.

FRI Banana Pancakes1 smashed banana, 2 Tbsp. nut/seed butter, two eggs and sprinkle of cinnamon. Mix together and fry “silver dollar” size pancakes in 1-2 Tbsp. coconut oil. 2 slices of baconOptional: Drizzle 1-2 Tbsp. local honey

Don’t forget to put your Chicken and Tomato Soup in the Crock Pot!

Leftover Chicken and Broccoli Casserole

Crockpot Chicken And Tomato Soup• 4 boneless, skinless chicken breasts; 1 Tbsp.

Italian seasoning; ½ Tbsp. dried basil; 1 clove garlic; ½ large onion; 14 oz. can coconut milk; 14 oz. can diced tomatoes and the juice (make sure there is no added salt or sugar);1 cup chicken broth; 1 small can all natural tomato paste; ¼ jar all natural tomato sauce; sea salt and pepper. Add all ingredients to crockpot and cook on low for 6-8 hours. When cooked, take two forks and shred chicken. Set crockpot on warm until ready to serve.



SAT 3 Sausage, Spinach and Egg Muffins

Leftover Crockpot Chicken and Tomato Soup

Grilled Honey Mustard Steak• Preheat grill or grill pan. • In small bowl, whisk together ¼ cup honey and ¼

cup Dijon mustard. Set aside 2 Tbsp. of mixture for glazing steak while grilling; the rest will be used as a sauce.

• Sprinkle steak with salt and pepper, grill for 3 minutes on each side (more or less time depending on your desired doneness of steak).

• Brush both sides of steak with reserved 2 Tbsp. of mixture and continue to cook, turning once or twice, until steak reaches desired doneness.

• Let steak rest on a cutting board covered loosely with foil for 10 minutes before slicing and serving.

• Whisk reserved Dijon mixture with about 1 Tbsp. water. Use extra sauce to drizzle over steak or side dishes

Serve With Caulimash Steam cauliflower until soft, then mash or puree it with 1 Tbsp. olive oil or grass-fed butter, and season with sea salt and pepper. (Can substitute with half cauliflower/half white potato mash or all white potato mash (healthy comfort food!))

SUNReminder,

shop & meal

prep for week 2

2 Egg And Sweet Potato Omelet4 oz. chopped, roasted sweet potato; eggs; salt and pepper to taste; paprika.Whisk eggs with seasonings. Spray pan with coconut oil spray. In small skillet, sauté cooked sweet potatoes for 2 minutes. Add eggs and cook about 3 minutes until partially set. Flip with spatula and continue to cook for about 2-3 minutes. Reduce heat to low and continue cooking for another 2-3 minutes

*Add 1 cup fruit for extra carbs!

Kale Salad With Leftover SteakKale Salad with Leftover Honey Mustard Steak and veggies. Use leftover Dijon mixture from last night’s dinner as dressing.

Make A Meal With Prep Items

Ideas:Breakfast for dinnerLarge chicken salad with veggies of your choiceBacon Wrapped Chicken Breast with Honey MustardGrilled chicken tossed with sautéed mushrooms and onions


WEEK 2 SUNDAY SHOPPING LISTPRODUCE

F Arugula F Fresh basil F Garlic F Roma tomatoes F Romaine lettuce F Avocado F Fruit F Plum tomatoes F Sweet potatoes F Spaghetti squash F Kale F Lemon F Cherry tomatoes F Onions

PROTEIN

F Boneless, skinless chicken breasts

F Ground turkey breast

F Nitrite/nitrate free bacon

F Eggs F Ground beef F Your choice of fish

MISCELLANEOUS F Pine nuts F Salsa F Pumpkin puree F Almond milk F Cinnamon F Nutmeg F Vanilla extract F Whole tomatoes in sauce (no sugar added) F Balsamic vinegar F Coconut milk F Unsweetened shredded coconut F Baking soda F Coconut flour F Almond flour F Tomato paste F Garlic powder F Coconut water

F Apple F Celery F Orange F Spinach F Dill (optional) F Broccoli F Broccoli slaw (easiest to buy) F Cranberries F Red onions F White onions F Carrots F Cucumbers F Bananas




F Cook a big batch of chicken breasts (baked, grilled, or however you like it) F Prep Shredded Chicken! F Boil eggs F Bake whole sweet potatoes / chop and roast some too! F Prepare some homemade dressing F Prepare pesto F Make pancakes

(If you really want to go all out, chop up some produce and fruits for salads and such.)

WEEK 2 RECIPES AND METHODSEasy Shredded Chicken: Heat extra-virgin olive oil over medium-high heat. Pat chicken breasts dry and season with salt and pepper on both sides. Place chicken top side down in skillet and let chicken cook for 5 minutes. Flip chicken and add water. Cover skillet and let chicken simmer for about 7-10 minutes, or until completely cooked through. Add additional water while chicken is cooking if it evaporates too much. Remove chicken from skillet and let cool slightly before shredding. Set aside for the week!



WEEK 2 MEAL PLAN INSTRUCTIONSKitchen Sink Salad: 1 cup romaine lettuce; 1 cup spinach; ¼ cup cherry tomatoes; ¼ cup diced cucumbers; ¼ cup chopped carrots; ½ avocado; ½ apple chopped (green apples are good in this); 1 medium chicken breast; 1 hardboiled egg (optional). Chop up ingredients and mix in a large bowl.

How to boil an egg: Place eggs in a pot. Add water until eggs are covered well and sprinkle in some sea salt. Boil for 15 minutes over medium-high heat. Discard hot water into sink and add cold water to allow eggs to cool.



Pumpkin Pancakes: In large bowl, whisk together ½ cup coconut flour, 2 tsp. cinnamon, pinch of nutmeg, 1 tsp. salt, and ½ tsp. baking soda. In a separate bowl, whisk together ½ cup pumpkin puree, 6 Tbsp. almond milk, 2 Tbsp. honey, 6 eggs, 2 Tbsp. coconut oil (melted), and 2 tsp. vanilla. Add dry ingredients to wet ingredients. Stir together until combined. Try not to overmix! Heat non-stick skillet to medium heat. Coat pan with your choice of oil. Pour about ¼ cup batter per pancake onto pan. Cook for about 2-4 minutes until bottom is cooked through, then flip and cook for another 2-4 minutes until lightly browned. Repeat until batter is gone! They can be frozen for later use, or left in fridge for the week.

Pesto: Combine 1 cup fresh basil leaves, 3 cloves garlic (peeled), 3 Tbsp. pine nuts, sea salt, and pepper to food processor. Pulse a few times, then while motor is running, add in ⅓ cup olive oil in slow stream until emulsified. Leave in fridge until ready to use.

Note: Be sure to read through the weekly meal plan in advance so you know what to expect and what to save for leftovers. :-)


WEEK 2 MEAL PLANBREAKFAST LUNCH DINNER

MON 2 Pumpkin Pancakes

1 cup fruit

Chicken Pesto SaladIn a bowl, combine 8 oz. meal prep shredded chicken and 1 Tbsp. meal prep pesto, ⅛ tsp. salt and ⅛ tsp. pepper to taste. Serve over bed of 1 cup arugula and ¼ cup chopped tomatoes.

*Add a small amount of Greek yogurt and parmesan to pesto for extra protein for Pro or Starter

Turkey Tacos• Ground turkey cooked in 1-2 Tbsp. coconut oil with

your favorite taco spices.• Served on romaine lettuce wraps with 2 oz. salsa

and ½ avocado (or make a salad).

TUE 2 boiled eggs

1 cup fruit

2 strips bacon

8 oz. grilled chicken breast with ¼ avocado and 2 slices tomato

Bacon Wrapped Chicken Breast With Honey Mustard• Mix local honey with Dijon mustard.• Brush chicken breast with honey mustard. • Wrap 1 slice of bacon around one 8 oz. chicken

breast and bake at 375 degrees for 30 minutes or until chicken is completely cooked through. If bacon is not fully cooked, place under broiler for 2-3 minutes.

Serve with steamed broccoli with 1 Tbsp. EVOO or grass-fed butter and baked sweet potato with cinnamon.

WED 2 Pumpkin Pancakes

1 banana

1 Tbsp. local honey (optional)

OR substitute boiled eggs/1 cup yogurt with mixed nuts

Leftover Bacon Wrapped Chicken Breast with Honey Mustard

Spaghetti Squash Noodles With Meatballs And Sauce• Mix 1 lb. ground beef and 1 lb. ground turkey

breast, 1 Tbsp. Italian seasoning, ½ Tbsp. garlic powder, ¼ cup almond flour, 1 egg, 2 Tbsp. tomato paste; roll into small meatballs, place on parchment paper lined baking sheet, and place in oven for 20 minutes.

• While meatballs are baking, combine 1 can of whole organic tomatoes and their juice with a bunch (1 cup) of basil in food processor.

• Add 3 cloves garlic and ¼ cup diced onions to large sauté pan heated and coated in olive oil. Cook over medium heat until translucent and soft (approx. 7-10 minutes). Keep garlic and onions moving so they don’t burn.

• Add tomato sauce from food processor along with Italian seasoning, salt, and pepper, and bring to a boil over medium heat. Once boiling, reduce to a simmer. Add meatballs when done, then let simmer for about 30 minutes to 1 hour.

Serve over spaghetti squash “noodles”.

*You can also sub shirataki noodles, miracle noodles, or brown rice noodles.



THURS 2 whole eggs and 1 egg white scramble with your choice of veggies (4 oz.)

1 strip bacon

Leftover Spaghetti Squash Noodles with Meatballs and Sauce

Balsamic Bruschetta Chicken• Prep bruschetta: Mix ½ Tbsp. minced fresh garlic,

1 tomato, 1 Tbsp. minced red onion, and ⅛ cup chopped fresh basil. Chill until ready to use. (You may also use pre-made bruschetta as long as all ingredients are approved for your level.)

• Season chicken with salt and pepper. Spray large skillet with EVOO, add chicken and cook for 4-5 minutes on each side or until completely cooked through.

• Move chicken from pan to foil-lined baking sheet. Top each piece of chicken with bruschetta mixture and avocado (optional: add a slice of fresh mozzarella).

• Broil in oven until you get a nice color on the avocado and bruschetta.

• Remove from oven, and drizzle with balsamic vinegar.

Serve with Savory Kale: Sauté 1 chopped onion with 1 strip sliced bacon. Add chopped kale and sauté until soft

FRI 2 boiled eggs

1 cup of fruit

For some variety, instead of eggs, try high protein Greek yogurt with honey and berries, or cottage cheese and a fruit of your choice.

Spinach Salad with grilled chicken and homemade dressingBaby spinach, ¼ cup roasted sweet potatoes, ⅛ cup broccoli slaw, ⅓ cup chopped apples, 1 Tbsp. chopped almonds

Coconut Chicken • Preheat oven to 400 degrees. • Line baking sheet with parchment paper. • Set aside 3 bowls, one for “flour”, one for coconut,

and one for eggs. • Dip chicken first into ½ cup almond or coconut

flour, then into 2 eggs whisked with 1 Tbsp. coconut milk, then into 1 cup unsweetened shredded coconut. Make sure chicken is nice and coated with each mixture.

• Place coated chicken on baking sheet. If you have time, let the chicken sit in the fridge for about an hour. This will help everything adhere to the chicken. *Otherwise, bake away for 12-15 minutes or until nice and golden brown.

Serve with homemade Sweet Potato Fries.

SAT Power Smoothie¾ cup coconut water, ¼ cup coconut milk, juice of ½ lemon, ½ apple, roughly chopped, ¼ orange, peeled and roughly chopped, 2 stalks celery, 4 large kale leaves (ribs removed), handful of spinach (if desired), 1 cup ice. Add all ingredients to blender and blend until smooth. If you prefer a thicker smoothie, add more ice.

6-8 oz. Leftover Coconut Chicken over kale salad with homemade dressingKale; roasted sweet potato; cranberries

Lemony Fish • Marinate salmon (or other fish if you are getting

sick of salmon) with the juice of one lemon, 2 Tbsp. olive oil, 2 cloves of minced garlic, sea salt and dill (optional).

• Put on pan and bake for 15-20 minutes in a 375 degree oven.

Serve with steamed broccoli with 1 Tbsp. grass-fed butter (optional) or olive oil, and a baked sweet potato, regular baked potato, or brown rice.



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2 Pumpkin Pancakes

1 cup fruit

OR

1 cup yogurt with fruit and handful of nuts

Leftover Lemony Fish Make A Meal With Prep Items

Ideas:• Breakfast for dinner• Sautéed shrimp over spinach salad with your

choice of veggies OR over brown rice• Turkey or beef tacos with lettuce wraps• Grilled chicken tossed with sautéed red and green

peppers, zucchini, and sweet potatoes• Grilled Chicken with Sun Dried Tomatoes over

Spaghetti Squash



F Sweet potatoes F Red and green peppers F Avocado F Arugula F Sun-dried tomatoes F Garlic F Fresh basil F Lemon F Apples F Oranges F Celery F Kale F Spinach F Carrots F Zucchini F Rosemary

PROTEIN

F Your choice of sausage, as long as it fits the guidelines

F Eggs F Boneless, skinless chicken breasts

F Ground beef F Ground turkey F Shrimp F Chicken thighs (skin on)

F Salmon F Nitrate/nitrate free bacon

MISCELLANEOUS F Almond milk F Coconut milk F Red pepper flakes F Low sodium chicken broth F Coconut water F 14.5 oz. can no sugar added tomato sauce

F Chicken stock F Bay leaves F Thyme

F Spaghetti squash F Onion F Red onion F Lime F Cilantro F Butter lettuce F Broccoli slaw F Broccoli F Fruit F Asparagus F Romaine lettuce F Cherry tomatoes F Cucumbers

F Paprika F Chili powder F Oregano F Whole grain mustard F Dijon mustard F Honey F Franks Red Hot Sauce F Petite diced tomatoes F Garlic powder F Onion powder




F Cook a big batch of chicken breasts (baked, grilled, shredded, or however you like it) F Boil eggs F Bake whole sweet potatoes (chop and roast some too!) F Prep homemade dressing if you want something other than lemon F Make breakfast casserole (you can keep it in the fridge or freeze it in individual servings)

(If you really want to go all out, chop up fruit and veggies for the week.)


Kitchen Sink Salad: 1 cup romaine lettuce; 1 cup spinach; ¼ cup cherry tomatoes; ¼ cup diced cucumbers; ¼ cup chopped carrots; ½ avocado; ½ apple chopped (green

apples are good in this); 1 medium chicken breast; 1 hardboiled egg (optional). Chop up ingredients and mix in a large bowl.

How to boil an egg: Place eggs in a pot. Add water until eggs are covered well and sprinkle in some sea salt. Boil for 15 minutes over medium-high heat. Discard hot water into sink and add cold water to allow eggs to cool.



Breakfast Casserole: Preheat oven to 350 degrees. Cook and crumble about 1 lb sausage. Drain excess grease. Cube 2 medium sweet potatoes into bite sized pieces, place in skillet coated in extra virgin olive oil, and cook for about 15 minutes. Combine the sausage, potatoes, ½ diced green pepper, and ½ diced red pepper, and pour evenly into a 9x13 inch baking dish. In a bowl, whisk together 8 eggs, ½ cup almond milk, salt and pepper to taste, 1 tsp. garlic powder, and 1 tsp. onion powder. Pour evenly over sausage mixture. Bake for about 45 minutes, or until eggs are cooked.

Lemon Vinaigrette: 3 Tbsp. lemon juice; ½ tsp. Dijon mustard; ¾ cup olive oil; sea salt and pepper to taste. Put ingredients in jar/container and shake to blend.

Spaghetti Squash Noodles: Preheat oven to 400 degrees. Carefully cut spaghetti squash in half (cut the ends off first) and place squash, cut side down, on a baking sheet lined with foil. Bake squash for 20-25 minutes, or until you can press on the outside of the squash and it gives a bit. (You can also bake squash whole by poking holes around the outside and baking for 45 minutes, or until done). Once spaghetti squash is done, let it cool. Scoop out the seeds and then string out the “noodles” with a fork.





MON Breakfast Casserole Avocado Egg Salad Over Arugula• 2 chopped hard boiled eggs; ¼

mashed avocado; paleo mayo (if desired); sea salt; pepper; dash of paprika. Mix everything together, and serve over bed of arugula.

Sun Dried Tomato Chicken• Heat 1 Tbsp. coconut oil in medium-large sauté

pan over medium-high heat. Add chicken that has been seasoned on each side with salt and pepper to the pan. Cook through on both sides, approx. 5 minutes per side, depending on thickness of your chicken. Once fully cooked, set chicken aside.

• Add 2 cloves chopped garlic and ¼ tsp. red pepper flakes to the same pan you cooked the chicken in and sauté until fragrant. Be careful not to burn garlic!

• Add 1 cup low sodium chicken broth. Add ½ cup coconut milk and ½ cup sun dried tomatoes to pan. For added flavor, add ¼ cup parmesan!

• Bring to a slight boil, then reduce heat and simmer until sauce thickens, about 3-5 minutes.

• Add chicken back to pan, season with salt and pepper to taste. Let sauce steep into the chicken, then remove from heat and mix in ¼ cup chopped basil.

Serve with ½ cup steamed broccoli with 1 Tbsp. grass-fed butter (optional) or olive oil, and a baked sweet potato.

For additional carbs, add in some brown rice!

TUE Power Smoothie¾ cup coconut water, ¼ cup coconut milk, juice of ½ lemon, ½ apple, roughly chopped, ¼ orange, peeled and roughly chopped, 2 stalks celery, 4 large kale leaves (ribs removed), handful of spinach (if desired), 1 cup ice. Add all ingredients to blender and blend until smooth. If you prefer a thicker smoothie, add more ice.

Don’t forget to put the Chili in the Crock Pot!)

Leftover Sun-Dried Tomato Chicken Crockpot Chili• In a large saucepan, brown ½ lb. ground beef,

½ lb. ground turkey, ½ red onion, ½ tsp. minced garlic.

• Drain off fat, then add mixture to slow cooker. • Add 1 14.5 oz. can tomato sauce (no sugar added

or any banned ingredients), 1 cup petite diced tomatoes with juice, 1 ½ cups chicken stock, 2 chopped carrots, 3 small peeled and cubed sweet potatoes, 1 bay leaf, ¼ tsp. thyme, 1 tsp. salt, ¾ tsp. black pepper, ¼ cup chili powder, dash of oregano, and dash of red pepper flakes to slow cooker.

• Let it simmer on low for 6-8 hours, or on high for 4-5 hours.



WED Breakfast Casserole Leftover Crockpot Chili Lemon Shrimp And “Zoodles”• Using a regular vegetable peeler, julienne peeler,

or mandolin, peel 2 medium to large zucchini on all sides. The goal is to get “ribbons” or “noodles”. Set aside. *Place ½ lb. shrimp in a bowl and add ½ tsp. garlic powder and ¼ Tbsp. Italian seasoning. Season with salt and pepper.

• Heat ½ Tbsp. EVOO in a nonstick skillet over medium-high heat. Cook for about a minute on each side. Remove and set aside.

• Heat another ½ Tbsp. oil to the skillet and add 1 clove grated garlic, zest of ½ lemon, ¼ cup lemon juice and ¼ cup low sodium chicken stock. Let come to a bubble and cook for about 5 minutes.

• Add zucchini noodles and shrimp and stir to combine, then let cook for about 2 more minutes.

THURS 2 hard boiled eggs

1 cup of fruit

2 strips bacon

Grilled or shredded chicken over Kitchen Sink Salad. Use a lemon as your dressing.

Honey Mustard Rosemary Chicken• Preheat oven to 400 degrees.• Prep Mustard Rub: Combine ½ Tbsp. EVOO, ½

Tbsp. whole grain mustard, sea salt, and freshly ground pepper to taste in bowl. Using a pastry brush (or whatever you have on hand), work mustard rub into both sides of chicken.

• In a separate bowl, whisk 1.5 Tbsp. Dijon mustard, 1.5 Tbsp. whole grain mustard, 1.5 Tbsp. honey, and 2 Tbsp. chicken stock.

• Heat ½ Tbsp. EVOO in large, ovenproof skillet over medium-high heat. Add bone-in, skin-on chicken thighs, skin side down, and sear on both sides until golden brown, approx. 2-3 minutes per side.

• Add mustard mixture and sprinkle with 1-2 sprigs of rosemary. Place in oven and roast until completely cooked through, approx. 25-30 minutes. Chicken must reach 175 degrees at its thickest point.

Serve with ½ cup steamed broccoli with ½ Tbsp. grass-fed butter (optional) or olive oil, and a baked sweet potato.




FRI Breakfast Casserole Leftover (approx. 6 oz.) Honey Mustard Rosemary Chicken. Toss over a salad.1.5 cups butter lettuce, ¼ cup broccoli slaw, ¼ cup chopped apples, ¼ avocado

Buffalo Chicken Casserole• Make spaghetti squash noodles with 1 spaghetti

squash. • Preheat oven to 350 degrees. In a bowl, coat four

8 oz. boneless, skinless chicken breasts with 1-2 Tbsp. hot sauce and salt and pepper to taste.

• Grill or bake chicken until cooked through. Let cool, then dice chicken and set aside.

• In a saucepan, sauté ½ small diced onion, ½ small diced bell pepper, 1 diced stalk celery until soft. Let veggies cool.

• In a large mixing bowl, combine all ingredients, adding in 4 beaten eggs, until mixed.

• Pour everything into a 9x13 inch baking dish, topping off with more hot sauce, if desired.

• Bake at 350 degrees for 1 hour and 45 minutes.

Serve with a baked sweet potato with ghee or cinnamon.

SAT Power Smoothie¾ cup coconut water, ¼ cup coconut milk, juice of ½ lemon, ½ apple, roughly chopped, ¼ orange, peeled and roughly chopped, 2 stalks celery, 4 large kale leaves (ribs removed), handful of spinach (if desired), 1 cup ice. Add all ingredients to blender and blend until smooth. If you prefer a thicker smoothie, add more ice.

Leftover Buffalo Chicken Casserole Salmon With Avocado Lime Salsa• Mix 1 tsp. salt, 1 tsp. onion powder, 1 tsp. paprika, 1

tsp. garlic powder, 1 tsp. black pepper; rub salmon with 1 Tbsp. EVOO and seasonings. Refrigerate for at least 30 minutes to let seasonings soak into salmon.

• Heat skillet with coconut oil over medium-high heat. While skillet is heating up, combine 1 avocado, ½ diced small red onion, 1-2 Tbsp. finely chopped cilantro, juice of one lime, and salt in a bowl and mix well. Chill until ready to use.

• Cook salmon to desired doneness, about 3-5 minutes on each side.

• Remove from heat, top with salsa and enjoy!

Serve with ½ cup steamed broccoli with ½ Tbsp. grass-fed butter (optional) or olive oil, and a baked sweet potato.


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Breakfast Casserole Leftover Salmon with Avocado Lime Salsa over baby spinach and your favorite veggies

Make A Meal With Sunday Prep ItemsIdeas:• Grilled chicken and sweet potatoes• Burgers• Breakfast for dinner• Tacos with lettuce wraps



F Kale F Frozen strawberries F Lemon F Cucumber F Tomato F Carrot F Lettuce F Avocado F Garlic F Red bell pepper F Onion F Lime F Romaine lettuce F Cherry tomatoes

PROTEIN

F Eggs F Chicken F Ground beef F Bacon F Chicken drumsticks

F Pork chops F Sliced all natural turkey breast

MISCELLANEOUS

F Baking powder F Almond milk F Coconut milk F Toothpicks F Salsa Verde (Challenge approved) F Cumin F Low sodium chicken stock F Garlic powder F Onion powder F Ground cinnamon F Cayenne pepper F Walnuts F Vanilla extract F Almond flour F Coconut water

F Dried rosemary F Dried thyme F Blueberries F Celery root F Apples F Celery F Jalapeño pepper F Sweet potatoes F Spinach F Bay leaf




F Cook a big batch of chicken breasts (baked, grilled, shredded, or however you like it) F Bake whole sweet potatoes / chop and roast some too! F Make Paleo Mayo F Make Blueberry Pancakes (you can either leave in fridge or pop in the freezer) F Prepare some homemade dressing




Blueberry Pancakes: In a mixing bowl, whisk 2 eggs (lightly beaten), then add ¾ cup almond milk and 1 tsp. pure vanilla extract; mix together. Add 1 ¾ cup almond flour, ¼ tsp. salt and 1 tsp. baking powder; mix until smooth. Fold in ¾ cup blueberries. Heat large skillet just above medium heat and add just enough oil to lightly coat pan. Pour about ¼ cup batter into skillet and cook until sides of the pancakes firm up, about 3-4 minutes. Carefully flip.


pancakes (they will be fragile so be careful!). Cook an additional 45 seconds to 1 minute, then repeat with remaining batter until it is all gone.



Homemade Mayo: 1 cup avocado oil or light olive oil; 1 egg; juice of ½ lemon; sea salt (a generous pinch); 1 tsp. Dijon mustard (optional). Put all ingredients in a wide mouth

mason jar and use a hand-held immersion blender until thick and creamy.

Sweet Potato Fries: Preheat oven to 375 degrees. Peel 1-2 sweet potatoes and cut them into even matchstick pieces. Then, place them on foil lined baking tray, or parchment lined tray for crispier fries. Toss sweet potatoes with coconut oil, salt, pepper and smoked paprika. Pop fries in oven for about 30 minutes, flipping fries and the tray halfway through. Enjoy!





MON 2 Blueberry Pancakes

Don’t forget to throw your Salsa Verde Chicken in the Crock Pot!

Turkey Cucumber Roll-ups• Using a vegetable peeler, take

off cucumber skin, then continue to peel the cucumber around the seeded middle (use about ½ cucumber).

• Lay cucumber slices on a piece of parchment paper. Layer sliced turkey meat (or your choice of thinly sliced meat) across cucumbers.

• Spread a thin layer of paleo mayo (about 1 Tbsp., if desired) on top of meat. Then layer about ¼ cup sliced carrots, about ¼ cup shredded lettuce and ¼ cup red bell peppers in a thin line across one end of the meat.

• Lift up edge of parchment paper to help you roll. Roll tightly, then stick toothpicks in the center of each cucumber slice.

• Using paring knife, slice between each cucumber slice and enjoy!

Salsa Verde Chicken• Place 2 lbs. boneless, skinless chicken breasts in

slow cooker. • Top with your favorite brand of Challenge

approved Salsa Verde (2 cups), then sprinkle with 2 tsp. cumin, and salt and pepper to taste. If you like extra heat, add in 1 jalapeno, stem removed and diced.

• Cover and cook on low for 6-8 hours. Shred chicken with a fork, then toss together with the juices. If you see it starting to dry out, you can always add in some chicken broth!

• Remove chicken and serve with a side of mashed sweet potatoes.

Add brown rice for added carbs!

TUE Strawberry And Kale Smoothie¼ cup water, 4 oz. coconut milk, 1 cup Frozen whole strawberries, 2 cups chopped kale, ½ cup ice, blended together and mixed until smooth

Leftover Salsa Verde Chicken Avocado Sliders• Preheat the oven to 400 degrees. • Wash ½ large sweet potato and cut into ½ inch

slices. • Line a baking sheet with foil or parchment paper,

lightly coat with EVOO, and lay out sweet potato slices.

• Bake for about 20-25 minutes. Flip sweet potatoes halfway through (make sure to keep checking to ensure nothing is burning).

• While in the oven, combine in a bowl ½ lb. ground beef, 1 clove minced garlic, ¼ tsp. salt and ⅛ tsp. pepper; form into 3-4 patties.

• Heat EVOO in a large skillet over medium heat and add the patties. Cook for about 5 minutes on each side. Remove from skillet.

• Add ½ sliced bell pepper and ¼ cup chopped onions to skillet and cook until soft and slightly charred.

• In a medium bowl, smash together ½ avocado and ¼ Tbsp. lime juice. Add salt and pepper to taste.

• Assemble each “slider” by topping a sweet potato slice with lettuce, burger patty, smashed avocado, bell pepper, and onion. Then another sweet potato slice to top it off.

Serve with a small kitchen sink salad and lemon dressing



WED Blueberry Pancakes Leftover Avocado Sliders Baked Drumsticks • Preheat oven to 375 degrees. • Place 2 lbs. drumsticks in a 9x13 inch baking dish,

and rub the drumsticks with enough EVOO to lightly coat on all sides (2 Tbsp.).

• Sprinkle drumsticks with 1 tsp. paprika, 1 tsp. garlic powder, ¼ tsp. salt, and pepper.

• Bake at 375 degrees for about 22 minutes. Flip drumsticks over, sprinkle again with seasonings, and bake for an additional 23 minutes, until the skin is golden and juices run clear.

Serve with Savory Kale and a baked sweet potato with cinnamon.

THURS Scrambled eggs with bacon and fruit

Celery Root And Apple Salad With Leftover Baked DrumsticksPeel and quarter 1 cup celery root, then cut into thin slices. Core and cut 1 cup apple into quarters, then slice into thin pieces. Toss with 2 Tbsp. lemon juice in a large serving bowl and set aside. Thinly slice ½ cup celery stalks and toss with celery root and apples. Top with leftover chicken and 2 Tbsp. chopped walnuts.

Pork Chops With Honey Mustard Glaze• Prep honey mustard glaze: Combine 2 Tbsp. Dijon

mustard and 4 tsp. honey and set aside. • Combine all pork seasonings – salt to taste,

freshly ground pepper to taste, ½ tsp. garlic powder, ½ tsp. onion powder, ⅛ tsp. ground cinnamon, ⅛ tsp. cayenne pepper, ¼ tsp. paprika – and set aside.

• Season each pork loin chop with salt and pepper, then sprinkle ¼ tsp. of seasoning on each side of pork.

• Lightly drizzle about 1 Tbsp. EVOO on both sides of pork chops. Heat grill or grill pan to medium heat. If using grill pan, spray with EVOO.

• Once hot, add seasoned pork chops. Cook on each side until it reaches an internal temperature of 135-140 degrees F, approx. 7-8 minutes on each side, depending on the thickness of pork. Once pork is done cooking, use a pastry brush to generously glaze each pork chop with honey mustard mixture. Save extra glaze for serving on side of the pork.

• Remove from grill and transfer to clean plate. Enjoy!

Serve with ½ cup Sweet Potato Fries.



FRI Strawberry And Kale Smoothie¼ cup water, 4 oz. coconut milk, 1 cup frozen whole strawberries, 2 cups chopped kale, ½ cup ice blended together and mixed until smooth

Leftover Pork Chops with Honey Mustard Glaze

Chicken Soup• Sauté 1 chopped onion, 1 cup chopped celery, 1

cup chopped carrot in 2 Tbsp. coconut oil until softened.

• Add 4 chicken breasts chopped or shredded (from meal prep), one 32 oz. container chicken stock, 2 bay leaves, 1 tsp. dried rosemary, ½ tsp. dried thyme, and sea salt and pepper to taste.

• Bring to a boil and let simmer; the longer it simmers, the better!

• Remove bay leaves and serve.

(Save some for tomorrow, and freeze the rest for later use!)

SAT Scrambled eggs with bacon and fruit

Leftover Chicken Soup Meatza Pizza• Preheat oven to 350 degrees. • Combine 1 lb. ground beef, 1 egg, 1 Tbsp. dried

oregano, 1 tsp. paprika, 1 tsp. garlic powder. • Spread mixture into baking dish or cookie sheet

and bake for 25 minutes. *Remove from oven and drain off grease, top with sauce and veggies of choice and place back in oven.

• Crank up heat to 450 degrees and cook for 5-10 minutes longer (makes approx. 4 servings). Topping ideas: peppers, onions, mushrooms, olives, spinach, bacon…possibilities are endless!!!

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Blueberry pancakes Leftover Meatza Pizza Make A Meal With Sunday Prep Items

Ideas: • Breakfast for dinner• Grilled Chicken Salad• Grilled Chicken with Asparagus and a side salad• Turkey Tacos with lettuce wraps• Spinach Salad with crabmeat and lemon wedge

dressing



F Tomatoes F Kale F Onion F Green chiles F Baby kale F Garlic F Fresh basil F Asparagus F Celery F Strawberries F Green bell peppers F Red bell peppers F Avocado F Cauliflower F Parsley F Sweet potatoes

PROTEIN

F Eggs F Nitrate/Nitrite free bacon

F Ground turkey F Bone-in and boneless chicken breasts

F Cooked crab meat

MISCELLANEOUS

F Your favorite Challenge approved taco seasonings

F Ghee F Ground white pepper F Coconut milk F Tapioca flour F Old Bay seasoning F Juice of pineapple F Ground ginger

F Limes F Sun dried tomatoes F Frozen strawberries F Broccoli F Cucumbers F Mixed baby greens F Fresh dill F Fresh chives F Lemons F Broccoli slaw F Romaine lettuce F Spinach F Carrots F Apples

F Pecans F Chili powder F Cumin F Crushed red pepper F Garlic powder F Onion powder F Apple cider vinegar




F Cook a big batch of chicken breasts (baked, grilled, shredded, or however you like it) F Bake whole sweet potatoes / chop and roast some too! F Make Paleo Mayo F Make Egg Muffins (you can either leave in fridge or pop in the freezer) F Boil eggs

(If you really want to go all out, chop up some produce for salads and such)


Kitchen Sink Salad: 1 cup romaine lettuce; 1 cup spinach; ¼ cup cherry tomatoes; ¼ cup diced cucumbers; ¼ cup chopped carrots; ½ avocado; ½ apple chopped (green

apples are good in this); 1 medium chicken breast; 1 hardboiled egg (optional). Chop up ingredients and mix in a large bowl.

How to bake sweet potatoes: Scrub and rinse sweet potatoes, dry them off, and wrap

them in foil. Bake for 45 minutes to 1 hour in a 400 degree oven.

Easy bacon method: Put foil on baking sheet and lay desired amount of bacon slices on foil. Bake in a 375 degree oven for 10-15 minutes, or until crispy brown. Remove bacon from pan


onto a plate lined with paper towels to let bacon cool. Let bacon grease harden on foil and then discard.

Homemade Mayo: 1 cup avocado oil or light olive oil; 1 egg; juice of ½ lemon; sea salt (a generous pinch); 1 tsp. Dijon mustard (optional). Put all ingredients in a wide mouth

mason jar and use a hand-held immersion blender until thick and creamy.

Sweet Potato Fries: Preheat oven to 375 degrees. Peel 1-2 sweet potatoes and cut them into even matchstick pieces. Then, place them on foil lined baking tray, or parchment lined tray for crispier fries. Toss sweet potatoes with coconut oil, salt, pepper and smoked paprika. Pop fries in oven for about 30 minutes, flipping fries and the tray halfway through. Enjoy!

Tomato and Basil Egg Muffins: Preheat oven to 350 degrees. Lightly grease muffin tins with coconut oil. Chop ¾ cup tomatoes and ¾ cup fresh basil. Whisk eggs well in a large bowl and add salt and pepper. Stir in veggies. Pour into muffin tins and bake for about 20-25 minutes, or until eggs are fully cooked. Place in fridge or freezer once cooled.





MON 3 Tomato and Basil Egg Muffins and 2 strips bacon

OR


Chicken BLT Salad• Assemble salad: Top mixed

greens with meal prep chicken (shredded or chopped), ¼ cup chopped tomatoes, ¼ cup chopped cucumbers, ¼ cup chopped broccoli, 1 slice chopped bacon, and dressing (below).

• Dressing: Blend 1 Tbsp. paleo mayo, 1.5 Tbsp. coconut milk, 1 tsp. chopped fresh dill, 1 tsp. chopped fresh chives, ½ tsp. apple cider vinegar, ¾ tsp. minced garlic, and salt and pepper.

Taco Skillet• In a large pan, heat 1 tsp. coconut oil. Add ½ lb.

ground turkey. • Brown meat, then drain off any excess fat. • Add ½ diced onion and 1 diced bell pepper; cook

until softened. Add 1 cup diced tomatoes and diced green chiles (depending on how hot you like it!).

• Mix in your favorite taco seasonings, and add about ½ Tbsp. water, if needed, to mix. Keep on heat until seasonings have fully incorporated into the tacos.

• Add 1-2 cups salad or greens to a bowl and spoon taco mixture over top. Enjoy!

TUE Strawberry And Kale Smoothie¼ cup water, 4 oz. coconut milk, 1 cup frozen whole strawberries, 2 cups chopped kale, ½ cup ice blended together and mixed until smooth

Leftover Taco Skillet Grilled Basil Garlic Chicken Breasts• In a small bowl, mix 1.5 Tbsp. finely minced garlic,

¼ cup chopped fresh basil, and ⅛ cup EVOO. • Spread mixture on both sides of 2-3 boneless,

skin-on chicken breasts, being careful to leave skins intact. Sprinkle both sides with small amount of salt and pepper.

• If desired, marinate the chicken for up to 6 hours. Otherwise, begin cooking right away.

• Over a medium fire or medium-high heat, place chicken skin side down to crisp up the skin, about 8-10 minutes. Watch temperature to make sure they don’t burn.

• Flip breasts over and cook for another 6-8 minutes.

• Remove chicken from heat and allow to rest for 10 minutes before serving.

Serve with a side of grilled asparagus seasoned to your liking.



WED 3 Tomato and Basil Egg Muffins and 2 strips bacon

OR


Leftover Grilled Basil Garlic Chicken Breasts over 1.5 cups baby kale, ¼ avocado, ½ cup broccoli slaw, ½ cucumber and 1 Tbsp. chopped almonds

Serve with lemon wedge dressing.

Paleo White Chicken Chili• Season chicken breasts with 1 tsp. chili powder,

2 tsp. cumin, 1 pinch crushed red pepper, 1 ½ tsp. sea salt, ½ tsp. white pepper, 1 tsp. garlic powder, 1 tsp. onion powder.

• In large Dutch oven or heavy bottomed pot, heat 2 Tbsp. ghee over medium heat.

• Place 2-3 chicken breasts in pot and lightly brown (about 2-3 minutes). Turn chicken over and add ½ chopped large onion, 2 chopped celery ribs, ½ chopped green pepper, and ½ chopped red pepper.

• Sauté until soft (about 2-3 minutes). Add 4 cups water and bring to a simmer. Cover and turn heat to low and cook for 1 hour.

• Remove chicken breasts from liquid and allow to cool enough to handle. Roughly chop or shred chicken and add back into soup.

• In a small bowl, whisk together 1 Tbsp. tapioca flour and about ¼ cup of liquid from soup until smooth. Add to soup and stir well to combine. Allow thickener to cook in soup for 2-3 minutes, then turn off heat and stir in 1 cup coconut milk. Serve in bowls topped with chunks of avocado.

Serve over rice if Pro.

THURS 3 Tomato and Basil Egg Muffins and 2 strips bacon

OR


Leftover Paleo White Chicken Chili Paleo Crab Cakes• Into a medium bowl, add ½ cup steamed

cauliflower florets. Gently break up into small pieces, mashing some. Leave some pieces intact for texture.

• Add 1 lb. cooked crabmeat and 2 Tbsp. chopped fresh parsley to the cauliflower. Gently fold the mixture to distribute the ingredients evenly without breaking up the crab too much.

• In a small bowl, whisk together 2 eggs, 3 Tbsp. paleo mayo, ½ Tbsp. Old Bay seasoning and ½ tsp. sea salt. Pour over crab mixture and gently fold in.

• Sift 3 Tbsp. coconut flour over crab and gently fold mixture until everything is evenly mixed. Transfer to fridge to firm up, about 30 minutes.

• Preheat oven to 350 degrees. Remove crab mixture from fridge and form into patties.

• Heat about 1-2 Tbsp. of coconut oil in pan over medium-high heat. When oil is simmering, add crab cakes, being careful not to overcrowd pan. Cook about 3 minutes until golden brown, then flip and cook another 3 minutes.

• Place crab cakes on baking sheet and transfer to preheated oven to cook through (about 12-15 minutes). Serve with fresh lemon wedges.

Serve with a side of steamed broccoli and asparagus with ½ Tbsp. ghee.



FRI Strawberry And Kale Smoothie¼ cup water, 4 oz. coconut milk, 1 cup frozen whole strawberries, 2 cups chopped kale, ½ cup ice blended together and mixed until smooth

Dont’ forget to put your Coconut Lime Chicken in the Crock Pot!

Leftover Paleo Crab Cakes over Kitchen Sink Salad (without chicken). Use lemon as dressing.

Coconut Lime Chicken• Place 1 lb. chicken in crockpot. • In a mixing bowl, whisk ½ can coconut milk, ¼ cup

juice from a pineapple, 1 Tbsp. lime juice, ¼ tsp. salt, ¼ tsp. garlic powder, ⅛ tsp. ground ginger, ⅛ tsp. curry powder, and a pinch of red pepper flakes.

• Pour over chicken. Cover and cook on high for 3-4 hours or low for 6-8 hours.

Serve with mashed sweet potatoes.

SAT 3 egg muffins and 2 strips bacon

OR


Leftover Coconut Lime Chicken over kale salad with 2 Tbsp. lemon wedge dressingKale, ½ cup roasted sweet potato, ¼ cup cranberries, ¼ cup broccoli slaw

Pecan And Sun Dried Tomato Chicken• Preheat oven to 400 degrees. • Line baking sheet with foil. • Pulse ½ cup pecans in food processor until they

are ground up. Set aside. • Pulse sun dried tomatoes in food processor until

they make a nice paste. Add olive oil or water to thin it out.

• Season both sides of chicken with salt and pepper. • Add about 1 tsp. parsley to ground pecans. • Coat chicken liberally in sun dried tomato paste

first, then in pecan mixture. • Place in oven for 15-20 minutes. • Garnish with flat leaf parsley.

Serve with baked sweet potato and cinnamon.

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2 boiled eggs with fruit Leftover Pecan and Sun Dried Tomato Chicken

Make A Meal With Sunday Prep Items

IDEAS: • Breakfast for dinner• Chicken tossed with artichoke hearts and baby

spinach - add Greek yogurt and brown rice, if desired

• Bacon Wrapped Chicken

WEEK 5 MEAL PLAN cont’d...



F Garlic F Lemon F Arugula F Frozen strawberries F Baby spinach F Artichoke hearts F Flat leaf parsley F Sweet potatoes F Apple F Onion F Zucchini F Cherry tomatoes F Cucumbers F Avocado F Kale F Carrots

PROTEIN

F Eggs F Boneless, skinless chicken breasts

F Flank steak F Pork tenderloin F Nitrate/Nitrite free bacon

F Salmon

MISCELLANEOUS

F Baking soda F Coconut milk F Honey F Vanilla extract F Ghee F Balsamic vinegar F Tomato paste F Coconut aminos F Low sodium chicken broth F Coconut flour F Salsa F Almond milk

F Romaine lettuce F Cauliflower F Banana F Tarragon F Fruit F Baby carrots F Asparagus F Broccoli F Baby kale




F Cook a big batch of chicken breasts (baked, grilled, shredded, or however you like it) F Bake whole sweet potatoes / chop and roast some too! F Make Paleo Mayo F Make Coconut Flour Pancakes F Make homemade dressing F Boil eggs





Easy bacon method: Put foil on baking sheet and lay desired amount of bacon slices on foil. Bake in a 375 degree oven for 10-15 minutes, or until crispy brown. Remove bacon from pan


onto a plate lined with paper towels to let bacon cool. Let bacon grease harden on foil and then discard.

Homemade Mayo: 1 cup avocado oil or light olive oil; 1 egg; juice of ½ lemon; sea salt (a generous pinch); 1 tsp. Dijon mustard (optional). Put all ingredients in a wide mouth mason jar and use a hand-held immersion blender until thick and creamy.

Coconut Flour Pancakes: Thoroughly mix 6 eggs, 4 Tbsp. melted coconut oil, and 3-4 Tbsp. honey together. Add ½ cup coconut milk and 1 tsp. vanilla extract. Throw in ½ cup coconut flour, ¼ tsp. baking soda and a pinch of salt. Mix, but remember, do not overmix! Melt coconut oil or ghee in a skillet, then using measuring cup or ladle, add a little batter to the pan. Because of the coconut flour, you are not likely to see bubbles forming on top, so carefully check the underside of pancake before flipping. Cook for another minute or so on other side, then serve! You can either place extras in fridge, or freeze them for use later in the week.


Savory Kale: Sauté 1 chopped onion with 2 strips sliced bacon, add chopped kale, and sauté until soft.





MON 2 Coconut Flour Pancakes Lettuce wraps with 6 oz. sliced chicken breast with ½ avocado and 2 Tbsp. salsa

1 cup baby carrots

Honey Balsamic Chicken • Place ½ tsp. EVOO, ¼ tsp. salt, ⅛ tsp. black

pepper, ¼ tsp. paprika, and ½ tsp. onion powder in a resealable plastic bag. Add 2 boneless, skinless chicken breasts and toss to coat, covering chicken with spices and oil.

• In a small bowl, whisk together 1 Tbsp. balsamic vinegar, 1 Tbsp. tomato paste, ½ tsp. minced garlic, and 1 Tbsp. honey. Divide sauce in half.

• Pour one half in bag with chicken and store the other half in a sealed container or bowl covered in plastic wrap.

• Shake bag with chicken so meat is covered in marinade. Seal bag and refrigerate for 30 minutes to 4 hours.

• When ready, remove chicken from bag. Discard bag and marinade that chicken soaked in.

• Grill chicken or pan sear for about 3-5 minutes per side, depending on thickness of chicken.

• While chicken cooks, take the marinade that was stored separately and heat on stove on low-medium heat until warm.

• Once chicken is cooked, drizzle or brush remaining marinade on top.

Serve With CaulimashSteam cauliflower until soft, then mash or puree it with 1 Tbsp. olive oil or grass-fed butter, and season with sea salt and pepper. (Can substitute with half cauliflower/half white potato mash or all white potato mash).



TUE 2 boiled eggs

½ avocado plus 2 Tbsp. salsa

OR add cooked quinoa to 2 scrambled eggs and top with avocado and salsa

Leftover Honey Balsamic Chicken Lemon Flank Steak With Arugula• Whisk together ⅛ cup EVOO, ⅛ cup coconut

aminos, ⅛ cup freshly squeezed lemon juice, and 1 smashed garlic clove in a bowl.

• Place flank steak inside gallon-size resealable plastic bag. Add marinade, press out excess air, and seal.

• Let stand, turning bag occasionally, at least 1 hour at room temperature or up to 6 hours in refrigerator. If refrigerating, let come to room temperature before grilling.

• Heat grill or grill pan to medium-high heat. • Remove meat from marinade, reserving marinade,

and pat off excess. Grill, turning once, until you reach desired doneness (about 5 minutes per side for medium-rare).

• Transfer to cutting board and let stand for 10 minutes before cutting.

• While steak is cooking, transfer marinade to a small saucepan and bring to a boil. Remove from heat.

• Serve meat with arugula on top, and season with salt and pepper. Drizzle sauce over meat and arugula.

Serve with lemon wedges and 4 oz. grilled asparagus with ½ Tbsp. ghee and a baked potato with cinnamon.

WED Deliciously Green SmoothieAdd 1 ½ cups vanilla almond milk to blender and toss in 1 large Frozen banana, broken into pieces, and 1 ½ cups kale (stems removed). Blend on high. Add ¾ cup Frozen strawberries and ½ cup cucumber, peeled and sliced. Blend until smooth. Add more almond milk and/or ice for desired consistency.

Leftover Lemon Flank Steak over arugula with homemade balsamic dressing. Add whatever veggies you like!

Roasted Garlic And Artichoke Stuffed Chicken• Roast ½ head garlic.• Place cloves of roasted garlic and 4-5 artichoke

hearts, ½ tsp. sea salt and ½ cup flat leaf parsley in food processor.

• Pulse a few times to break down ingredients, then stream in ⅛ cup olive oil while pureeing mixture.

• Butterfly 2-3 chicken breasts. Scoop equal amounts of artichoke mixture and spread into pocket on the breast. Top mixture with small handful of raw baby spinach.

• Carefully fold chicken breast back together and secure the open side with toothpick.

• Add sprinkle of additional sea salt to top of chicken.

• Preheat grill-pan to medium-high heat, then place chicken down in a single layer. Grill each side for about 5-7 minutes, or until completely cooked through.

Serve with a side of steamed broccoli.Optionally, add brown rice or quinoa with 1 Tbsp. ghee.



THURS 2 Coconut Flour Pancakes Avocado Egg Salad Chopped hard boiled eggs; mashed avocado; paleo mayo (if desired); sea salt; pepper; dash of paprika. Mix everything together, and serve over bed of arugula.

Lemon Tarragon Salmon• Preheat oven to 375 degrees. • Line baking sheet with parchment paper. • Combine 1 Tbsp. finely chopped tarragon, 1 tsp.

lemon zest, and salt and pepper to taste. Sprinkle over top of 8 oz. salmon.

• Bake for 15 minutes, until fish is opaque throughout and it flakes apart easily. Serve with fresh lemon to squeeze over top.

Serve with a side of ½ cup Savory Kale and ½ cup steamed cauliflower.

FRI Sweet Potato Hash And Eggs• Grate 1 medium sweet

potato (washed and ends cut).

• Heat medium oven-safe skillet to medium heat and add 1 tsp. coconut oil or ghee.

• Place sweet potato in pan, and season with salt, pepper and paprika. Stir frequently until done to your liking.

• Set oven to broil on high. • Spread sweet potato

evenly around pan and create 2 small wells for eggs.

• Crack 2 eggs one at a time and pour into each well. Let cook about 2-3 minutes until white just starts to solidify and turn opaque.

• Sprinkle with seasonings of your choice and place under broiler, watching closely, until eggs are cooked to your liking.

• Once done, hold pan (with oven mitts) at an angle over a plate, and slide out of pan with a large metal spatula. EAT UP!

Leftover Lemon Tarragon Salmon over 1 cup baby spinach and 1 cup baby kale, ¼ cup chopped apples, ¼ cup chopped raw zucchini, and ¼ cup diced tomatoes, with either lemon wedge dressing or homemade balsamic dressing

Chicken And Veggie Stir Fry• Chop 1 onion, 1 clove garlic, 1 zucchini, and 2

handfuls of spinach and sauté in 2 Tbsp. coconut oil.

• Add favorite seasonings and meal prep chicken.

Serve with baked sweet potato with cinnamon or with rice or quinoa.

WEEK 6 MEAL PLAN cont’d...



SAT 2 Coconut Flour Pancakes

Don’t forget to put your Pork Tenderloin in the Crock Pot!

Leftover Chicken and Veggie Stir FryApple with 1-2 Tbsp. nut/seed butter

Crockpot Apple Pork Tenderloin• Chop 1 large onion and place in crockpot. • Place pork over onion, add 2 apples (sliced), sea

salt and pepper to taste, cinnamon, drizzle of honey (optional), and ½ cup chicken broth.

• Cook on low for 8-10 hours.

Serve with Savory Kale and a baked sweet potato.

SUN Deliciously Green SmoothieAdd 1 ½ cups vanilla almond milk to blender and toss in 1 large Frozen banana broken into pieces and 1 ½ cup kale (stems removed). Blend on high. Add ¾ cup Frozen strawberries and ½ cup cucumber, peeled and sliced. Blend until smooth. Add more almond milk and/or ice for desired consistency.

Leftover Crockpot Apple Pork Tenderloin

Make A Meal With Sunday Prep Items

IDEAS: • Breakfast for dinner• Chicken baked with avocado and balsamic

dressing• Tuna salad• Turkey Tacos with lettuce wraps• Lemon Chicken with asparagus and zucchini• Large grilled chicken salad


CHICKEN BACON ASPARAGUS CARBONARADinnerRecipe origin: paleoleap.comPrep time: 15 minutesCook time: 20 minutesServes: 4

Ingredients:

4 zucchini squash – cut into zucchini noodles4 (6-8 oz.) boneless skinless chicken breasts – cubed2 cups asparagus – cut into 1 inch pieces5 slices bacon – cooked and crumbled1 medium onion – small dice2 cloves garlic – minced3 Tbsp. fresh parsley – finely chopped2 Tbsp. EVOO2 Tbsp. cooking fatSea salt to tastePepper to taste

Directions:• Heat oil in saucepan.

• Season chicken with salt and pepper.

• Once oil is hot, cook chicken until cooked through, about 5-8 minutes. Remove from pan and set aside.

• While chicken is cooking, steam asparagus for 5-10 minutes, depending on how crunchy you prefer it.

• Once chicken is cooked through, remove from pan and set aside.

• In same pan, cook bacon until cooked through.

• Remove bacon from pan and place on a paper towel lined plate.

• Leave bacon fat in pan, and add minced garlic and onion, and sauté until onions soften, about 3-4 minutes.

• While the garlic and onion are cooking, make zucchini noodles with a spiralizer or julienne peeler.

• Add “noodles” to pan, sauté for 2-3 minutes and remove from heat.

• Add cooked bacon, chicken, asparagus, 2 Tbsp. of chopped parsley and EVOO.

• Season to taste with salt and pepper.

• Combine everything until it is all warmed up and ready to serve! Make sure to not overcook zucchini noodles, they cook very quickly.

• Garnish with remaining parsley and serve.

BONUS ELITE RECIPES


CREAMY SHRIMP AND ZOODLESDinnerRecipe origin: Challenge TeamPrep time: 5 minutesCook time: 15-20 minutes Serves: 2

Ingredients:

2 cups cauliflower (roughly chopped)¾ cup water1 cup PURE coconut water1 tsp. sea salt½ tsp. freshly ground pepper1 small onion (finely chopped)16 oz. cooked shrimp½ cup coconut cream¼ cup fresh cilantro – chopped1 lime – juiced and zested2 tsp. coconut oil½ tsp. paprika½ Tbsp. garlic – minced2 large zucchini – julienned (made into noodles)

Directions:• Add cauliflower, water and coconut water to medium saucepan. Bring to a boil, then cover

and lower heat until cauliflower is very soft, about 5-7 minutes.

• In a separate saucepan, heat over medium high heat with coconut oil spray. Once hot, add peeled and deveined shrimp. Cook for 2-3 minutes on each side. Shrimp cooks very quickly, so make sure to keep an eye on it! Remove from pan and set aside.

• Add garlic and onion to the pan along with coconut oil and sauté until soft and fragrant.

• Ladle cooked cauliflower mixture over garlic and onion.

• Add cooked shrimp, coconut cream, lime juice, lime zest and paprika. Bring to a simmer over low-medium heat.

• Cook just enough to warm shrimp, then add cilantro.

• In a separate saucepan, heat your choice of oil over medium-high heat.

• Add zucchini noodles and sauté for about 3-4 minutes (they cook VERY quickly).

• Transfer noodles to a dish and pour shrimp and cauliflower mixture over noodles. Mix and serve!

BONUS ELITE RECIPES


FISH TACOS WITH COCONUT FLOUR “TORTILLAS”Lunch or DinnerRecipe origin: againstallgrain.comPrep time: 45 minutesCook time: 8-10 minutes Serves: 4

Ingredients:

Avocado Crema1 cup raw cashews6 cups water1 small avocado1 jalapenos – seeded¼ cup lime juice¼ tsp. cayenne pepper1 tsp. salt

Pico De Gallo1 medium tomato – diced¼ medium red onion – diced1 Tbsp. fresh cilantro2 garlic cloves – peeled

Tortillas6 egg whites3 ½ Tbsp. coconut flour4 Tbsp. almond milk½ tsp. sea salt½ tsp. ground cumin½ tsp. chili powder¼ tsp. garlic salt

Fish24 oz. fresh cod – bones and skins removed½ cup fresh lime juice1.5 tsp. sea salt2 tsp. chili powder2 tsp. cumin

Directions:• Marinate fish in lime juice, salt, cumin, and chili powder for 6-8 hours.

• While fish is marinating, prepare avocado crema.

• Soak raw cashews, but reserve the soaking water. Blend cashews with ¼ cup of the water until you have a smooth and thick cream.

• Add more of the “water” if the cream is too thick after blending.

• Puree avocado with ¼ cup of the cream, jalapeno, lime juice, cayenne, salt, and pepper.

• Set aside.

• Now prep pico de gallo:

• Add all ingredients to food processor and pulse until everything is roughly chopped – set aside.

• Mix all tortilla ingredients in small bowl (egg whites, coconut flour, almond milk, sea salt, ground cumin, chili powder, garlic salt), let batter sit for about 10 minutes.

• Whisk again.

• Batter should be runnier than pancake batter, but just about the same as crepe batter.

• Heat nonstick skillet over medium-high heat and spray with EVOO.

• Pour thin layer of batter into pan in circular motion, making tortilla about the size of a pancake.

• Turn the pan a few times to help batter spread out evenly into thin layer.

• Keep tortillas thin and small.

• Let tortilla cook on first side for about a minute until it begins to firm up.

• Loosen sides with spatula, then slide it under and flip tortilla.

• Cook on second side for about 30 seconds, then remove and set aside on a plate.

• Continue cooking the remaining batter, spraying pan in between each tortilla.

• Remove fish from marinade and slice into pieces 4 inches long and about 1 inch wide.

• Place fish on tray lined with parchment paper, then bake for about 5 minutes per side.

• Assemble each taco with 3 oz. fish, 1 oz. pico, 1 oz. avocado crema, and 1 oz. cabbage.

BONUS ELITE RECIPES


HONEY MUSTARD ROSEMARY CHICKENDinnerRecipe origin: damndelicious.netPrep time: 10 minutesCook time: 35 minutesServes: 8

Ingredients:

Mustard Rub1 Tbsp. EVOO1 Tbsp. whole grain mustardSea salt and freshly ground pepper to taste8 bone in, skin on chicken thighs

Sauce3 Tbsp. Dijon mustard3 Tbsp. whole grain mustard3 Tbsp. honey3 Tbsp. chicken stock1 Tbsp. EVOO3 sprigs rosemary

Directions:• Prep mustard rub.

• Combine olive oil and whole grain mustard in small bowl, season with salt and pepper to taste.

• Using a pastry brush, work mustard rub into both sides of chicken.

• In a separate bowl, whisk Dijon mustard, whole grain mustard, honey, and chicken stock.

• Heat olive oil in large, oven-proof skillet over medium-high heat.

• Add chicken, skin side down, and sear on both sides until golden brown, approx. 2-3 minutes per side.

• Add mustard mixture and sprinkle with rosemary.

• Place in preheated 400 degree oven and roast until completely cooked through. Chicken must reach 175 degrees, approx. 25-30 minutes.

BONUS ELITE RECIPES


SALMON WITH AVOCADO LIME SALSADinnerRecipe origin: thecookierookie.comPrep time: 5-10 minutesCook time: 8-10 minutesServes: 4

Ingredients:

2 lbs. salmon1 Tbsp. EVOO1 tsp. salt1 tsp. garlic powder1 tsp. paprika1 tsp. onion powder1 tsp. black pepper

Avocado Salsa1 avocado – diced½ small red onion – diced1 lime juiced1-2 Tbsp. cilantro – finely choppedSea salt to taste

Directions:• Mix salt, onion powder, paprika, garlic powder, and black pepper together. Rub salmon with

EVOO and seasonings.

• Refrigerate for at least 30 minutes to let seasonings soak into salmon.

• Heat skillet with coconut oil over medium-high heat.

• While skillet is heating up, combine avocado, onion, cilantro, lime juice, and salt in a bowl and mix well. Chill until ready to use.

• Cook salmon to desired doneness, about 3-5 minutes on each side.

• Remove from heat, top with salsa, and serve.

BONUS ELITE RECIPES

AVOCADO STUFFED SHRIMPAppetizer/sideRecipe origin: thesaffrongirl.comPrep time: 5 minutesCook time: 5-7 minutes Serves: 2

Ingredients:

1 whole ripe avocado2 cups medium to large shrimp, de-shelled and deveined4 cloves garlic – minced1-2 Tbsp. EVOO OR coconut oilSea salt to taste½ tsp. paprikaFresh parsley or cilantro – chopped

Directions:• Cut avocado in half, remove pit.

• Scrape out most of meat, leaving a thin layer to hold up the shell, then set aside.

• Chop up avocado meat into squares and place in bowl.

• In a pan, place about 1-2 Tbsp. of EVOO OR coconut oil and heat.

• Add minced garlic and shrimp.

• Sprinkle shrimp with sea salt and paprika. Over low heat, cook just until shrimp are cooked through. Make sure to keep everything moving so the garlic doesn’t burn.

• Pour shrimp with garlic and olive oil into the bowl with avocado pieces. Mix well. It is OK if the avocado squishes up a bit.

• Add chopped parsley or cilantro, if desired.

• Spoon mixture into avocado shells.

• Serve, and enjoy!


STUFFED SWEET POTATO WITH PULLED PORKLunch or DinnerRecipe origin: everydaypaleo.comPrep time: 5 minutesCook time: 6-7 hours Serves: 10-12

Ingredients:

4-5 lbs. pork butt roast2 yellow onions – slicedDRY RUB: 3 Tbsp. chili powder1 tsp. coriander2 Tbsp. cumin2 Tbsp. onion powder1 Tbsp. dried parsley1 tsp. paprika2 Tbsp. sea salt10-12 sweet potatoes, depending on size

Directions:• Mix all dry rub ingredients together – parsley, paprika, onion powder, cumin, coriander, chili

powder, sea salt.

• Rub entire roast with dry rub.

• Place a layer of sliced onions at the bottom of slow cooker.

• Place roast on top of onions.

• Place remainder of the onions on top of the roast.

• Cook roast on high for 4-5 hours, then turn down to low for 4-5 more hours, or until roast is falling apart and easy to shred with a fork.

• While roast is cooking, prepare sweet potatoes.

• Preheat oven to 400 degrees.

• Prick sweet potatoes with a fork a few times all around sweet potato.

• Place in oven and roast for 45-50 minutes, or until tender (the time will vary depending on size of sweet potato).

• Once sweet potatoes are baked, cut out centers and remove some of the innards (which can be either saved for later, or combined with the pork and mixed back into the sweet potato.

• Add pulled pork to sweet potato, add extras of your liking (avocado is delicious!) and enjoy!

BONUS ELITE RECIPES

SWEET AND TANGY ORANGE CHICKENDinnerRecipe origin: stupideasypaleo.comPrep time: 1 hour 35 minutesCook time: 1 hourServes: 3-4

Ingredients:

1.5 lbs. chicken drumsticks2 oranges¼ cup apple cider vinegar2 Tbsp. honey1.5 Tbsp. coconut aminos1 thumb sized piece fresh ginger¼ tsp. sea saltToasted sesame seeds for garnish

Directions:• In a small saucepan, zest oranges and place the zest in pan along with the juice of the

oranges, apple cider vinegar, honey, coconut aminos, and salt.

• Simmer glaze on medium-low heat until it begins to thicken and coats the back of a spoon.

• Once done, let sauce cool. Put chicken and sauce in a plastic bag and let marinate for at least an hour.

• Once you are ready to bake chicken, preheat oven to 375 degrees.

• Place chicken and all of the remaining sauce onto a baking dish.

• Place in oven and remember to baste every 15-20 minutes with sauce drippings.

• Cook for 50-60 minutes.

• Remove from oven and top with sesame seeds.


SWEET POTATO NACHOSLunch Recipe origin: Challenge TeamPrep time: 5 minutesCook time: 45 + minutes Serves: 4-6

Ingredients:

Chips1-2 large sweet potatoes½ tsp. sea salt½ tsp. paprika1-2 Tbsp. EVOO OR coconut oil

Chicken2 (6-8 oz.) boneless, skinless chicken breasts½ cup low-sodium chicken broth + extra water if needed 1 tsp. sea salt1 tsp. black pepper1 tsp. paprikaYour favorite paleo guacamoleYour favorite paleo salsa

Directions:• Prep shredded chicken:

• In large nonstick skillet with a lid, heat EVOO over medium heat until hot.

• Season chicken with salt and pepper and paprika on both sides.

• Place chicken top-side down in hot skillet and let chicken cook for 5 minutes or until golden brown.

• Flip chicken and add chicken broth.

• Cover skillet and let chicken simmer gently over medium heat for about 7-10 minutes (or until completely cooked through).

• While chicken is simmering, add water ¼ cup at a time if liquid evaporates too quickly.

• Remove chicken from skillet.

• Let cool slightly before shredding. Set aside.

• Prep chips:

• Wash sweet potatoes, then using mandolin or a knife, slice into very thin EVEN slices. It is important to try to keep them the same size so they all cook at the same rate.

• Preheat oven to 375 degrees (you can turn down the temp if your chips burn or cook too quickly).

• Line baking sheet with tin foil.

• Spray baking sheet with EVOO or coconut oil spray.

• Toss sweet potatoes with EVOO or coconut oil, paprika, and sea salt.

• Lay sweet potatoes on foil. Make sure they are in an even layer and not on top of each other.

• Bake until crispy. Turn pan every 15-20 minutes so each side is evenly cooked.

• You will need to keep a good watch on the chips. Depending on thickness, the cooking time will vary .

• Remove and place on a wire rack to continue to crisp up.

• Once chips are cooled, place on a plate, top with shredded chicken, your favorite paleo guacamole, paleo salsa, and any other toppings you choose!

BONUS ELITE RECIPES


BALSAMIC BRUSCHETTA CHICKENDinnerRecipe origin: iowagirleats.comPrep time: 20 minutesCook time: 15-20 minutesServes: 4

Ingredients:

Bruschetta 1 Tbsp. fresh garlic – minced2 tomatoes – diced2 Tbsp. red onion – minced¼ cup fresh basil – chopped3 Tbsp. EVOOSalt and pepper to taste

Chicken½ cup balsamic vinegar4 (8 oz.) chicken breasts½ cup pre-made bruschetta 1 ripened avocado4 oz. mozzarella

Directions:• Prep bruschetta:

• Mix all ingredients together and chill until ready to use (fresh garlic, tomatoes, onion, fresh basil, EVOO, salt, and pepper).

• Season chicken with salt and pepper.

• Spray large skillet with EVOO.

• Heat skillet, add chicken, and cook for 4-5 minutes on each side until completely cooked through.

• Remove from pan; add chicken to foil lined baking sheet.

• Top each piece of chicken with 2 Tbsp. bruschetta mixture, 3 slices avocado, and 1 oz. fresh mozzarella.

• Broil in oven just until cheese is melted.

• Remove from oven, drizzle with balsamic vinegar, and serve!

BONUS PRO RECIPES

CRAB CAKESLunch/Dinner/Side/AppetizerRecipe origin: nomnompaleo.comPrep time: 10 minutesCook time: 45 minutesServes: 4

Ingredients:

1 lb pasteurized super lump crabmeat1.5 Tbsp. coconut flour, plus extra for dusting the crab cakes2 scallions1 Tbsp. Old Bay seasoning1 large egg¼ cup Greek yogurt1.5 Tbsp. mustardSea salt to tasteFreshly ground black pepper to taste¼ cup EVOO

Directions:• Place crab meat in large bowl.

• Add coconut flour, scallions, celery, Old Bay, Greek yogurt, mustard, salt, pepper, and egg.

• With rubber spatula, fold together gently so you do not overmix.

• Line platter or baking pan with parchment paper.

• Divide crab mixture into eight portions.

• Form each portion into a flat, round cake.

• Place each cake on parchment paper.

• Once all cakes are formed, place in refrigerator for about 30 minutes to firm up.

• Once cakes are chilled, heat EVOO in large frying pan over medium heat.

• While oil is heating up, fill a shallow dish with coconut flour.

• Dredge each cake very lightly with coconut flour. Make sure to pat off all excess flour.

• Place each cake in hot oil for about 3 minutes on each side.

• Once they are cooked, place cakes on a wire rack to cool.

• Serve with lemon wedges and enjoy!


CREAMY SUN-DRIED TOMATO CHICKENDinnerRecipe origin: iowagirleats.comPrep time: 20 minutesCook time: 15-20 minutesServes: 4

Ingredients:

1 Tbsp. coconut oil4 (8oz.) boneless, skinless chicken breasts2 cloves garlic – chopped¼ tsp. red pepper flakes1 cup chicken broth (low sodium) ½ cup coconut milk¼ cup sun-dried tomatoes – chopped¼ cup Parmigiano Reggiano – gratedSalt and pepper to taste¼ cup fresh basil – thinly sliced

Directions:• Heat oil in pan over medium-high heat.

• Add chicken and cook through on both sides, approx. 5 minutes per side, depending on thickness of chicken.

• Once fully cooked, set chicken aside.

• Add garlic and red pepper flakes to the same pan you cooked the chicken in and sauté until fragrant, being careful not to overcook garlic.

• Add chicken broth and deglaze pan.

• Add chicken, skin side down and sear on both sides until golden brown, approx. 2-3 minutes per side.

• Add coconut milk, sun-dried tomatoes and Parmigiano Reggiano.

• Bring to a boil, reduce heat, and simmer until sauce thickens, about 3-5 minutes.

• Add chicken back to pan, season with salt and pepper to taste, remove from heat and mix in basil.

BONUS PRO RECIPES

CUCUMBER QUINOA SALADLunch Recipe origin: pinchofyum.comPrep time: 5-10 minutesCook time: 5-10 minutesServes: 6

Ingredients:

1 cup uncooked quinoa2 cups chopped cucumber⅓ cup Pecorino Romano cheese OR feta cheese½ cup freshly chopped basil and cilantro½ cup almonds6 slices bacon

Dressing⅓ cup freshly squeezed lemon juice⅓ cup EVOO¼ tsp. salt2-3 Tbsp. honey

Directions:• Cook quinoa according to package. Once done, let chill in fridge so it separates better for

the salad.

• Place bacon on cold frying pan making sure not to overlap.

• Turn stove on low-medium heat.

• Every few minutes, flip the bacon over so it browns evenly. Cook to desired crispness (approx. 7-10 minutes).

• Wash, peel, and chop cucumbers into bite size pieces.

• Chop basil and cilantro into thin strips.

• Throw almonds into food processor and pulse until they are all crushed up.

• Toss quinoa with bacon, cucumbers, cheese (if using), herbs and almonds.

MAKE DRESSING:

• Puree all dressing ingredients (freshly squeezed lemon juice, EVOO, sea salt, and honey) in a food processor (or whisk very well in a small bowl).

• Toss salad with dressing. Season with salt and pepper to your liking.


PESTO CHICKEN SALADLunchRecipe origin: damndelicious.netPrep time: 20 minutesCook time: 10-15 minutesServes: 4

Ingredients:

1 cup fresh basil leaves3 cloves garlic, peeled3 Tbsp. pine nuts¼ cup grated parmesan cheeseSalt and pepper to taste⅓ cup EVOO4 (6 oz.) boneless, skinless chicken breasts¼ cup Greek yogurt2 cups arugula2 Roma tomatoes1 Tbsp. EVOO¾ cup water (plus more if needed)

Directions:Prep Pesto:

• Combine basil, garlic, pine nuts, and parmesan cheese in food processor; season with salt and pepper.

• While motor is running, add in olive oil in a slow stream until emulsified.

• Set pesto aside.

Prepare Chicken:

• In a large 12 inch nonstick skillet with a lid, heat EVOO over medium-high heat.

• Pat chicken dry and season with salt and pepper on both sides.

• Place chicken top side down in skillet and let chicken cook for 5 minutes.

• Flip chicken and add water to pan. Cover skillet and let chicken simmer gently over medium heat for about 7-10 minutes or until chicken is completely cooked through.

• Remove chicken from skillet and let cool slightly before shredding.

• Using a fork, shred the chicken.

• In a large bowl, combine cooked shredded chicken, ½ cup pesto, Greek yogurt, salt and pepper to taste.

• Serve over bed of arugula and tomatoes.

BONUS PRO RECIPES


POWER PACKED FRITTERSSide/appetizerRecipe origin: yes-moreplease.comPrep time: 20 minutesCook time: 8 minutesServes: 8-10

Ingredients:

2 medium sweet potatoes, steamed and pureed2 cups cooked quinoa2 cups any flat leaf kale2 eggs½ cup almond flour4 tsp. arrowroot flower1 tsp. grated ginger1 pinch paprika1 tsp. freshly ground black pepper1 tsp. sea salt4-6 Tbsp. coconut oil

Dressing¼ cup Greek yogurt1 tsp. freshly grated gingerPinch saltPinch pepper

Directions:• Give sweet potatoes a good wash and scrubbing. Peel and cut them into 1 inch cubes.

• Once cut, add to saucepan and cover the potatoes about ½ to ¾ of the way with water.

• Place lid on saucepan and cook on low-medium heat until tender, about 20 minutes.

• Once sweet potatoes are nice and tender, use an immersion blender, handheld potato masher, or blender to mash the potatoes.

• Set aside until ready to use.

• Chop kale into thin strips.

• In medium bowl, place all fritter ingredients together (steamed and pureed sweet potatoes, cooked quinoa, kale, eggs, almond flour, arrowroot flour, grated ginger, paprika, freshly ground black pepper, salt) and mix well.

• In medium pan, heat about 4-6 Tbsp. coconut oil over medium-high heat.

• Using a small ice cream scoop, scoop about 6 patties into pan, lightly flattening each patty until tops are even.

• Cook for about 3-4 minutes on each side, or until golden brown.

• Remove from pan, and cool on a wire rack.

• While cooling, make dipping sauce:

• Mix all ingredients together (Greek yogurt, ginger, , and pepper) and chill until ready to serve.

• Serve fritters warm.

BONUS PRO RECIPES


SALSA VERDE CHICKENDinner Recipe origin: lovelylittlechicken.comPrep time: 15 minutesCook time: 6-8 hoursServes: 6-8

Ingredients:

Salsa Verde(makes approx. 8 servings)1 lb. tomatillos – husked½ cup finely chopped onion1 tsp. garlic – minced1 serrano chile pepper – minced2 Tbsp. cilantro – chopped1 Tbsp. oregano – chopped½ tsp. ground cumin1 ½ tsp. sea salt2 cups water

Chicken 4 lbs. boneless, skinless chicken breast1 tsp. ground cumin1 tsp. garlic powder4 oz. cream cheese4 oz. Greek yogurt2 cups salsa verde2-3 cups avocado5-6 cups cooked brown rice

Directions:Prep salsa verde:

• Place tomatillos, onion, garlic, and chile pepper into a saucepan.

• Season with cilantro, oregano, cumin, salt; pour in water.

• Bring to a boil over high heat, then reduce heat to medium-low and simmer until tomatillos are soft – 10-15 minutes.

• Using an immersion blender, carefully puree tomatillo mixture until smooth.

• Set salsa verde aside.

Prepare Chicken:

• Add chicken to crockpot.

• Top with seasonings, cream cheese, Greek yogurt, and salsa.

• Cover and cook on low for 4-6 hours.

• When chicken is almost cooked, cook brown rice according to package.

• Shred chicken with two forks and mix all ingredients together in crockpot.

• Let shredded chicken absorb creamy mixture for another 30 minutes while crockpot is on WARM.

• Remove chicken from crockpot, serve over bed of lettuce and rice and top with avocado.

BONUS PRO RECIPES


SUPERFOOD SALADLunchRecipe origin: sugarandgrace.comPrep time: 15 minutesCook time: 10 minutesServes: 2-3

Ingredients:

2 cups kale – thinly sliced1 lb. Brussels sprouts – finely shredded2 slices bacon – chopped¼ cup almonds – chopped¼ cup Pecorino Romano cheese

Dressing 2 Tbsp. fresh lemon juice1 Tbsp. Dijon mustard1 tsp. shallot – finely minced1 small clove garlic – finely minced⅛ tsp. sea saltPinch black pepper¼ cup EVOO

Directions:• Combine all dressing ingredients except for olive oil (lemon juice, mustard, shallot, garlic,

salt, pepper) in a small bowl and mix together.

• While whisking dressing, slowly drizzle in olive oil until combined.

• Set aside.

• Cook bacon: place bacon on cold frying pan making sure not to overlap.

• Turn stove on low-medium heat. Every few minutes, flip the bacon over so it browns evenly. Cook to desired crispness (approx. 7-10 minutes). Set aside on paper towel.

• Chop kale and Brussels sprouts into thin strips.

• Add greens to bowl.

• Chop cooked bacon and almonds together and add to greens.

• Top with Pecorino cheese, and drizzle with dressing.

• Mix together and serve!

BONUS PRO RECIPES


BONUS PRO RECIPESSWEET AND SPICY SHRIMPLunch OR DinnerRecipe origin: thecookierookie.comPrep time: 20 minutesCook time: 5-10 minutesServes: 6-8

Ingredients:

Sweet Chili Sauce½ cup coconut vinegar⅓ cup honey¼ cup water2 Tbsp. fish sauce3 cloves garlic2 red chili peppers1 ½ Tbsp. arrowroot powder2 Tbsp. water

Shrimp1 lb. shrimp – shelled and deveined1 cup cooked brown rice3 Tbsp. chopped green onion

Directions:• Prep Sweet Chili Sauce:

• Remove stems and most seeds from red chili peppers.

• Blend all ingredients (coconut vinegar, honey, garlic, red chili peppers, and fish sauce) in a blender, with the exception of the arrowroot powder and water.

• Blend until mostly chopped.

• Pour mixture into saucepan and bring to a boil.

• Turn down heat to medium and cook for about 10 minutes, or until sauce has reduced by half.

• Once reduced, mix arrowroot powder and water into a slurry.

• Pour arrowroot mixture into saucepan.

• Cook until a jelly-like consistency has been reached (will not take long).

• Remove from heat and set aside.

• Once cooled, mix 1 ½ Tbsp. of sweet chili sauce with green onion and Greek yogurt.

• Coat shrimp in sauce until they are evenly coated.

• Bring skilled to medium-high heat. Cook shrimp on each side for about 2-3 minutes.

• Place cooked shrimp over bed of brown rice, top with thinly sliced green onions.


BONUS PRO RECIPESSWEET POTATO PIZZALunch or DinnerRecipe origin: carrotsncake.comPrep time: 10 minutesCook time: 35-40 minutesServes: 4-5 people

Ingredients:

1.5 cups mashed sweet potatoes1.5 cups almond flour2 large eggs1 large egg white1 cup shredded cheese1 tsp. baking powder2 tsp. garlic powder1 tsp. oregano½ tsp. paprika¼ tsp. cinnamon1 tsp. saltYour choice of toppings

Directions:• Preheat oven to 375 degrees.

• Combine all ingredients in a large bowl and mix well.

• Cover pan/baking sheet with tinfoil and coat with EVOO (if you have a pizza stone, there is no need for tin foil).

• Using a spatula, spread dough evenly around pan, approx. ½ inch thick.

• Bake for 25-30 minutes.

• Remove crust from oven, add desired toppings, and bake for another 5-7 minutes or until any cheeses are completely melted.

• Remove from oven, slice and serve!


BONUS VEGETARIAN RECIPESSAUTÉED SHITAKE AND BROCCOLI RABERecipe origin: jenessasdinners.blogspot.comServes: 2-3 people

Ingredients:

1 head of broccoli rabe, stems trimmed2 cups shitake mushrooms, sliced ½ onion, thinly sliced 4 cloves of garlic, roughly chopped½ Tbsp. ghee ¼ cup vegetable stock (or white wine)Salt to taste

Directions:• Bring a large pot of water to a boil while you trim and slice your vegetables.

• In a large frying pan over medium-high heat, melt ¼ Tbsp. of butter and add the onions. Salt, and cook until browned and soft (about 6 minutes). Add the garlic and cook for another 3 minutes. Then, melt the additional ¼ Tbsp. of butter in the pan before adding the shitakes and vegetable stock. Season with salt. Turn up the heat and sauté until browned.

• Meanwhile, drop the broccoli rabe in the boiling water to blanch for about 3-4 minutes. Drain, add to the frying pan with the shitake and onion, and cover until the rabe is completely softened.

• Remove the cover and allow the juices released to simmer off. Add any salt needed. Serve topped with a fried egg, if you wish.

RAW HEMP ALGAE BARSRecipe origin: grokgrub.comServes: 6

Ingredients:

½ cup pistachios½ cup pumpkin seeds¾ cup shredded coconut¼ cup orange juice¼ cup hemp seeds¼ cup coconut oil, melted½ tsp. spirulina ¾ cup dates, chopped

Directions:• In a food processor, process the pistachios, pumpkin seeds, shredded coconut, and dates

until the mixture is crumbly but beginning to come together.

• Remove to a medium mixing bowl and stir in orange juice, coconut oil, hemp seeds and spirulina.

• Press into an 8-inch square cake pan or glass dish.

• Chill in the refrigerator for at least an hour, then slice and serve.

** Will keep for several days if refrigerated in an air-tight container.


BONUS VEGETARIAN RECIPESSCALLION PANCAKESRecipe origin: studio-snacks.comServes: 1-2

Ingredients:

8 oz. cauliflower¼ cup water⅓ cup scallions⅓ cup onion – finely chopped2 eggs½ tsp. sea salt2 Tbsp. coconut oil

Directions:• Begin by preparing your cauliflower. Manually cut into coarse florets then mince through

a food processor. If you don’t have a food processor, you may also mince your cauliflower through a vegetable grater.

• In a large saucepan fitted with a lid, heat up ¼ cup of water until it is boiling. Immediately place all of the minced cauliflower in the saucepan, give it a quick stir, cover, and turn off the heat. Let steam for 10 minutes (be precise! set a timer).

• Once the 10 minutes is up, remove the cauliflower from the saucepan into a fine mesh bag and squeeze all of the moisture out (There will be quite a lot! Reserve this liquid to add to your next vegetable soup/broth.) Move the strained cauliflower into a small bowl and set aside.

• Mince your onion and chop your scallion into rounds. Crack two eggs into a small bowl.

• Whisk the eggs with a fork, then toss it, along with the scallions, onion, cauliflower, and ¼ teaspoon of sea salt in a medium bowl until well combined.

• In a large fry-pan, heat up 2 tablespoons of oil on medium heat, then place all of the egg mixture into the pan. Spread it out with a spatula to evenly cover the whole pan. Let fry for about 5 minutes or until golden brown.

• Flip the pancake. Slide the pancake (browned side still down) from the pan onto a large plate, invert the fry pan onto the plate, and flip both together back onto the stove, making it so that the uncooked side is now at the bottom. Cook for another 3 minutes or so, until also golden brown.

• Slide the pancake from the pan to a large plate and cut into 6 pieces. Sprinkle with more sea salt and serve hot.


BONUS VEGETARIAN RECIPESBEAN KALE AND EGG STEWRecipe origin: foodnetwork.comServes: 4

Ingredients:

2 Tbsp. olive oil½ small red onion, choppedTwo 15-ounce cans kidney or pinto beans, one can drained and rinsed, one can liquid reserved1 ½ cups low-sodium chicken or vegetable broth2 tsp. low-sodium soy sauceKosher salt and freshly ground black pepper1 bunch kale, stemmed and torn into 2-inch pieces (about 10 cups)4 large eggs

Directions:• Preheat broiler. Heat 1 tablespoon of the oil in a medium saucepan over medium-high heat.

Add the onions and cook, stirring, until soft, about 4 minutes. Add the beans and reserved bean liquid, chicken broth, soy sauce, ½ teaspoon salt, and a few grinds of black pepper. Bring to a simmer, add the kale and stir until wilted; bring back to a simmer and cook until the kale is tender and the stew is slightly thickened, about 15 minutes. Remove from the heat, cover and keep warm.

• Heat the remaining 1 tablespoon oil in a large nonstick skillet. Once the oil is hot, crack the eggs into the skillet and cook until the whites begin to set up, about 2 minutes. Sprinkle each egg with pepper, cover and continue to cook until the whites are completely set and the yolks are still runny, about 2 minutes more. Remove from the heat.

• Divide the stew among four bowls, topping each with an egg.

VEGAN CHILIRecipe origin: epicurious.comServes: 6-8

Ingredients:

1 Tbsp. oil1 medium yellow onion, diced1 cup shredded carrots1-2 jalapeño peppers, stemmed, seeded, and minced3 garlic cloves, minced2 Tbsp. chili powder1 Tbsp. ground cumin2 cups diced fresh tomatoes (about 2 medium or 6 plum tomatoes)1 ½ cups tomato sauce1 (15-oz.) can kidney beans, drained and rinsed1 ½ (15-oz.) cans black beans, drained and rinsed1 ½ tsp. kosher salt, or to tasteChopped fresh cilantro

Directions:• Heat the oil in a Dutch oven or large heavy pot over medium-high heat. Add the onion,

carrots, and jalapeño and sauté, stirring often, until the onion is soft and translucent, about 5 minutes. Add the garlic and sauté for 1 minute. Add the bulgur, chili powder, and cumin; stir until well combined.

• Stir in the tomatoes, tomato sauce, and beans. Bring to a boil, then reduce the heat, cover, and simmer, stirring occasionally, until the beans are tender, about 1 hour. Season with salt to taste. Serve with a sprinkling of cilantro, if desired.


BONUS VEGETARIAN RECIPESQUINOA TABOULEHRecipe origin: myrecipes.comServes: 5

Ingredients:

1 ¾ cups water 1 cup uncooked quinoa ½ cup coarsely chopped seeded tomato ½ cup chopped fresh mint or parsley ¼ cup raisins ¼ cup chopped cucumber ¼ cup fresh lemon juice 2 Tbsp. chopped green onions 1 Tbsp. EVOO2 tsp. minced fresh onion ½ tsp. salt ¼ tsp. freshly ground black pepper

Directions:• Combine water and quinoa in a medium saucepan; bring to a boil. Cover, reduce heat,

and simmer 20 minutes, or until liquid is absorbed. Remove from heat; fluff with a fork. Stir in tomato and remaining ingredients. Cover; let stand 1 hour. Serve chilled or at room temperature.

QUINOA SALAD WITH ARTICHOKES AND PARSLEYRecipe origin: myrecipes.comServes: 8

Ingredients:

1 Tbsp. EVOO1 cup chopped spring or sweet onion½ tsp. chopped fresh thyme1 (9 oz.) package frozen artichoke hearts, thawed1 cup low sodium chicken broth½ cup uncooked quinoa1 cup chopped parsley5 tsp. grated lemon rind1 ½ Tbsp. fresh lemon juice¼ tsp. sea salt

Directions:• Heat oil in a medium saucepan over medium-high heat. Add onion and thyme; sauté 5

minutes or until onion is tender. Add artichokes; sauté 2 minutes or until thoroughly heated. Add broth and quinoa; bring to a simmer. Cover and cook 18 minutes or until liquid is completely absorbed.

• Remove pan from heat. Stir in parsley, rind, juice, and salt. Serve warm or at room temperature.


BONUS VEGETARIAN RECIPESCHICKPEA BAJANERecipe origin: myrecipes.comServes: 4

Ingredients:

Quinoa2 tsp. EVOO 1 garlic clove, minced 1 cup organic vegetable broth 1 cup water 1 cup uncooked quinoa 1 ½ tsp. chopped fresh thyme ¼ tsp. salt

Chickpea Mixture2 tsp. extra-virgin olive oil, divided 2 cups thinly sliced leek (about 1 large) 4 garlic cloves, chopped 2 ½ cups sliced fennel bulb (about 1 large) 1 ¾ cups (¼-inch-thick) slices carrot (about ¾ pound) ½ tsp. fennel seeds ½ cup white wine 1 cup organic vegetable broth 4 tsp. chopped fresh thyme, divided 1 (14 ½-ounce) can no-salt-added chickpeas (garbanzo beans), rinsed and drained 1 Tbsp. fresh lemon juice ¼ tsp. salt ¼ tsp. freshly ground black pepper 1 (5-oz.) package baby spinach

Directions:• To prepare quinoa, heat 2 teaspoons oil in a large saucepan over medium-high heat. Add

1 garlic clove to pan; sauté 1 minute. Add 1 cup broth and next 4 ingredients (through ¼ teaspoon salt); cover, reduce heat, and simmer 15 minutes or until liquid is absorbed and quinoa is tender.

• To prepare chickpea mixture, heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add leek and 4 garlic cloves to pan; sauté 5 minutes or until tender. Add remaining 1 teaspoon oil, fennel bulb, carrot, and fennel seeds; sauté 10 minutes or until vegetables are golden. Add wine; cook 3 minutes or until liquid almost evaporates. Stir in 1 cup broth, 2 teaspoons thyme, and chickpeas; cook 1 minute or until thoroughly heated. Remove from heat; stir in juice, ¼ teaspoon salt, pepper, and spinach.

• Place about ⅔ cup quinoa in each of 4 bowls; top each serving with about 1 ½ cups chickpea mixture. Sprinkle each serving with ½ teaspoon thyme.

NUTRITIONAL INFORMATION


PER SERVING

MEAL CATEGORYSERVINGS IN RECIPE SERVING SIZE PR

OTE

IN (g

)

FAT

(g)

CA

RB

OH

Y-D

RA

TES

(g)

CA

LOR

IES

Sausage, Spinach and Egg Muffins Breakfast approx. 3 3 muffins 19 19.8 4.8 264

Avocado Chicken Salad Lunch 1 8 oz. chicken 53.4 17 7.2 362

Oven Baked Ribs Dinner 4 8 oz. ribs, 4 oz. sweet potato, 4 oz. broccoli 39.2 51.4 43.9 788

Boiled Eggs, Fruit and Bacon Breakfast 1 2 eggs, cup of fruit, 2 slices bacon 18.1 14.4 17.6 276

Salad with leftover Ribs Lunch 1 approx. 6 oz. ribs 32.5 40.8 54.8 687

Roasted Garlic and Artichoke Stuffed Chicken with Caulirice Dinner 2 8 oz. chicken breast, approx. 4 oz. caulirice 57.7 25.9 23.2 541

Power Smoothie Breakfast 1 1 smoothie 3.9 1.5 25.7 168

Chicken Stuffed Sweet Potato Lunch 1 8 oz. chicken, 1 sweet potato 50.6 5.7 43.6 448

Salmon and Asparagus Bake Dinner 1 8 oz. salmon, 4 oz. asparagus, 4 oz. broccoli 49.5 48.8 9.2 663

Salad with leftover Salmon Lunch 1 1 salad, 6 oz. leftover salmon 36.5 21.2 13.4 389

Chicken and Broccoli Casserole Dinner 4 ¼ casserole 49.2 14.9 12.6 384

Banana Pancakes with 2 slices bacon Breakfast 1 approx. 2 pancakes 21 41 36 560

Chicken and Tomato Soup Dinner 4 approx. 1 ½ cups soup 49.5 11.3 22.9 393

Grilled Honey Mustard Steak with Caulimash Dinner 4 8 oz. steak, 4 oz. Caulimash 46.8 42.4 25.7 671

Egg and Sweet Potato Omelet Breakfast 1 2 eggs, 4 oz. sweet potatoes 14.8 10.1 40 309

Kale Salad with Steak Lunch 1 1 salad, 6 oz. steak 34.4 21.3 36.7 452

Pumpkin Pancakes with Fruit Breakfast approx. 6 approx. 2 pancakes 8.6 11.2 31 260

Chicken Pesto Salad Lunch 1 8 oz. chicken, 1 Tbsp. pesto 47.9 15.1 3.1 363

Turkey Tacos Dinner 1 8 oz. turkey 43.1 59.7 17 734

Chicken with Avocado and Tomato Lunch 1 8 oz. chicken 50.8 10.7 3.8 438

Bacon Wrapped Chicken with Honey Mustard, Sweet Potato and Broccoli

Dinner 1 8 oz. chicken, 1 slice bacon, 4 oz. broccoli, 4 oz. sweet potato

57.3 25.8 58.8 697

Pumpkin Pancakes with Banana Breakfast 1 approx. 2 pancakes 8.6 11.2 44 300

Spaghetti Squash Noodles with Meatballs and Sauce Dinner 4 about 8 oz. meatballs, 6-8 oz. spaghetti squash 57.6 14.3 17.3 411

Egg Scramble with Veggies and Bacon Breakfast 1 2 whole eggs, 1 egg white, 4 oz. veggies, 1 strip bacon

20.1 13.4 6.6 227

Balsamic Bruschetta Chicken with savory Kale Dinner 1 8 oz. chicken, 4 oz. kale 50.4 13.2 6.9 344



PER SERVING


OTE

IN (g

)

FAT

(g)

CA

RB

OH

Y-D

RA

TES

(g)

CA

LOR

IES

Spinach Salad with Chicken Lunch 1 1 salad, 6-8 oz. chicken 56.9 17.8 15.6 466

Coconut Chicken with Sweet Potato Fries Dinner 4 8 oz. chicken, ½ cup fries 58.8 19.7 4.2 441

Leftover Chicken over Kale Salad Lunch 1 I salad, 6-8 oz. chicken, 1-2 Tbsp. basic balsamic 48.9 23.75 37.85 558

Breakfast Casserole Breakfast 6 1/6 of the casserole 14.5 12.5 11.6 221

Avocado Egg Salad Lunch 1 2 hard-boiled eggs, ¼ avocado 12.8 14.4 5.5 199

Sun Dried Tomato Chicken Dinner 4 8 oz. chicken 50.3 22.6 49.8 582

Crockpot Chili Dinner 2 approx 12 oz. 53 16.6 57.7 597

Lemon Shrimp and "Zoodles" Dinner 1 8 oz. shrimp, 1 zucchini 53.7 11.1 19.2 362

Kitchen Sink Salad Lunch 1 1 salad 42.1 21.7 27.8 430

Honey Mustard Rosemary Chicken Dinner 4 8 oz. chicken, 1 sweet potato ½ cup steamed broccoli

44.4 44.1 54.1 805

Leftover Honey Mustard Rosemary Chicken over Salad Lunch 1 6 oz. chicken, 1 salad 31.6 34.3 16.2 509

Buffalo Chicken Casserole Dinner 4 ¼ casserole 53.4 19 39.5 529

Salmon with Avocado Lime Salsa Dinner 4 8 oz. salmon, ½ cup broccoli, 1 sweet potato 48.4 19.1 53.7 576

Blueberry Pancakes Breakfast 5 2 pancakes 11.1 22.1 12.9 276

Turkey Cucumber Rollups Lunch 1 approx 4 rollups, depending on the size you make them

34.8 12.5 14 276

Salsa Verde Chicken Dinner 4 8 oz. chicken, 4 oz. mashed sweet potato 52.2 3.2 26.6 395

Strawberry Kale Smoothie Breakfast 1 1 smoothie 4 3.4 19.5 122

Avocado Sliders with Small Kitchen Sink Salad (no Chicken) Dinner 1 2-4 sliders, depending on how large you make them

52.2 36.2 35 634

Baked Drumsticks with sweet potato Dinner 2 8 oz. chicken, 1 sweet potato 45.6 34.3 14.1 542

Egg Scramble with Bacon and Fruit Breakfast 1 2 whole eggs, 1 egg white, 4 oz. fruit, 1 strip bacon

19.6 13.1 17.2 267

Celery Root and Apple Salad with Chicken Lunch 1 1 salad, 6 oz. leftover chicken 27 22.3 40.25 453

Pork Chops with Honey Mustard Glaze Dinner 2 8 oz. pork chops, ½ cup sweet potato fries 49.8 26.6 26.2 513

Chicken Soup Dinner 4 approx. 12 oz. 26.3 9.5 8.6 220

Meatza Pizza (without toppings) Dinner 4 ¼ "pizza" 25.8 10.5 1.6 194



PER SERVING


OTE

IN (g

)

FAT

(g)

CA

RB

OH

Y-D

RA

TES

(g)

CA

LOR

IES

Tomato and Basil Egg Muffins (with bacon) Breakfast approx. 3 3 egg muffins w/ 2 strips bacon 9.8 7.4 7.2 141

Chicken BLT Salad Lunch 1 1 salad 27.1 25.4 11.7 479

Taco Skillet Dinner 1 8 oz. ground turkey meat 45.9 23.4 27.3 510

Grilled Basil Garlic Chicken Dinner 3 8 oz. chicken, ½ cup asparagus 60.9 11.7 4.3 449

Leftover Basil Garlic Chicken over Kale, Avocado and Broccoli Slaw Salad

Lunch 1 6 oz. chicken, 1 salad 36.5 17.3 24.9 423

Paleo Crab Cakes with Broccoli Dinner 2 2 -4 crab cakes (amount depends on how big you make them)

63.9 49.8 12 770

White Chicken Chili Dinner 4 approx. 12 oz. 17.5 17.9 10.9 266

Paleo Crab Cakes over Kitchen Sink Salad (no Chicken) Lunch 1 1 large or 2 small crab cakes, 1 salad 42 40.6 33.8 665

Coconut Lime Chicken with sweet potato Dinner 2 8 oz. chicken, ½ cup sweet potato 22.6 10.5 37.7 331

Leftover Coconut Chicken over Kale and Sweet Potato Salad Lunch 1 6-8 oz. chicken, 1 salad 17.9 10 32.1 347

Pecan and Sun Dried Tomato Chicken with Sweet Potato Dinner 2 8 oz. chicken, 1 sweet potato 59.1 46.5 33.7 756

Basic Balsamic Dressing Lunch approx. 20 1-2 Tbsp. 0 8.4 1.2 79

Coconut Flour Pancakes Breakfast 4 2 pancakes 11 24.1 21 346

Chicken with Avocado Salsa Wrap Lunch 1 2-3 "wraps" 41.9 16.3 12.7 376

Honey Balsamic Chicken with Caulimash Dinner 2 8 oz. chicken, ½ cup Caulimash 53.5 18.2 19.5 464

Lemon Flank Steak with Arugula, Aasparagus and Sweet Potato

Dinner 2 8 oz. steak, ½ cup asparagus, 1 sweet potato 66.9 37.7 20.6 693

Deliciously Green Smoothie Breakfast 1 1 smoothie 3.8 3.1 58.1 258

Lemon Tarragon Salmon Dinner 1 8 oz. salmon, ½ cup cauliflower 55.4 17.2 4.3 405

Sweet Potato Hash and Eggs Breakfast 1 1 sweet potato, 2 eggs 14.2 15.1 20.8 287

Leftover Salmon over Spinach and Kale Salad Lunch 1 6 oz. fish, 1 salad 30.1 17.3 14 332

Chicken and Veggie Stir Fry Dinner 2 8 oz. chicken 54.2 16.5 23.8 470

Crockpot Apple Pork Tenderloin Dinner 2 8 oz. pork 48.6 6 48.6 382

1 cup fruit Breakfast 1 cup 1 0 14 60

Protein Berry Nutmeal Breakfast 1 1 cup berries, 2 Tbsp. almond butter 8 17.6 6.9 300

Chicken Salad Lunch 1 1 salad 50.3 5.3 5.9 300



PER SERVING


OTE

IN (g

)

FAT

(g)

CA

RB

OH

Y-D

RA

TES

(g)

CA

LOR

IES

Bacon Sweet Potato Egg Muffins Breakfast approx. 3 3 muffins 16.7 22.1 17.1 332

Fish and Chips Dinner 1 8 oz. fish, ½ cup broccoli, ½ cup sweet potato fries

45.7 28.5 30.2 486

Chicken Bacon Asparagus Carbonara Dinner 2 8 oz. chicken 76.4 9.9 9.3 448

Crockpot Salsa Chicken Dinner 4 8 oz. chicken, 1 sweet potato 72.1 6.7 16.1 429

Tuna Avocado Salad Lunch 1 1 salad 34.7 30.1 43.5 504

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