Week 1 Meal Plan

Mix and match recipes to your preference.  This is only a suggested plan to follow.  Attached links will provide you with the full recipe.

Note:  While I have tried these recipes in my home, I did not develop most of them.  In the interest of their originator, I have tried to provide credit where credit is due to the best of my knowledge.

  • Monday:
    • Breakfast
      • Bacon/Egg Frittata (Prep Time = 15 minutes Cook Time = 20 minutes)
        • Preheat oven to 350 degrees.
        • Cook 4-5 strips of bacon in a large oven safe pan (preferably cast iron).  Remove bacon from pan when cooked.
        • In the same pan, saute 1 cup of shredded sweet potato until soft.  Add other preferred veggies (chopped mushrooms, bell peppers, mini tomatoes, onions, etc) & stir.  Saute for an additional 2-3 minutes.  Add olive oil as needed to avoid sticking.
        • Add a heaping of kale or spinach and cook until wilted.  Stir veggie mix well and spread evenly on bottom of the pan.
        • While veggies are sauteing, whisk 8 eggs with salt & pepper.
        • Once veggies are ready, pour whisked eggs over veggies.  Crumble bacon and sprinkle bits on top.
        • Pop in oven for 20 minutes, or until top is slightly brown.
        • Cut into slices & enjoy 2 slices with a side of fruit or avocado to start your day!
    • Lunch
    • Snack

ants on a log

  • Dinner
    • BBQ Pork with Sweet Potato Wedges & Coleslaw
      • BBQ Pork in a Crockpot
        • Spray the inside of your crockpot.
        • Pour 1/2 cup of your choice of BBQ sauce (tomato, vinegar, mustard based), into the bottom.  Place pork loin on top.
        • Spread an additional 1 cup of sauce on top of the pork loin.
        • Cook on LOW for 7-8 hours.
        • When cooking is complete, use 2 forks to shred the pork loin into BBQ, stir in sauce, and cook up to an additional hour on LOW if you have time.  Soak in all the goodness!
        • Side Note:  Preferably, you want to find a BBQ sauce with no added sugar or high fructose corn syrup.
      • Sweet Potato Wedges from Girl Gone Gourmet
        • If you don’t have herbs de Provence, you can just as easily use a mixture of salt & pepper, Old Bay, Italian seasonings, and/or ground ginger depending on your preference.
      • Coleslaw – 12 different varieties from PaleoGrub
      • Paleo Homemade Mayonnaise from Well Fed

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  • Dinner
    • Fish Tacos
      • Choose your family’s favorite type of fish.  We typically go for salmon, but others work as well.
      • Spray frying pan with olive oil to avoid sticking.  Place on medium heat.
      • Coat fish fillets with Old Bay seasoning.
      • Place in pan and fry flesh side up until fillet begins to flake.  Cooking time will depend on how large and the thickness of your fillet.
      • While fish is cooking, place a mixture of red/green peppers and onions in an oiled sauteing pan over medium heat until tender (around 5-10 minutes).
      • Serve fish & peppers with chopped onions, tomatoes, and sliced avocado in warm corn tortillas.
      • You can also serve with leftover coleslaw from the previous night.  It fits well in the taco!
        • If you find you that tacos are too dry, you can also top it with sugar free verde or salsa.
  • Friday:
    • Breakfast
      • Chunky Monkey Smoothie
        • Throw all these ingredients in a blender:
          • (1) banana
          • 2 Tablespoons of peanut butter/almond butter
          • 1/4 tsp. of vanilla
          • 1 Tablespoon of raw cocoa powder
          • Dash of cinnamon
          • Handful of kale or spinach
          • 1.5 cups of your choice of milk (coconut/almond/cashew etc).
        • Blend that bad boy until  smooth and enjoy!
    • Lunch
    • Snack
    • Dinner
      • Grilled Steak with Parsley Potatoes from All Recipes & side salad
      • Note:  Sub 2 Tablespoons of Olive oil in place of the butter for a healthier alternative.

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  • Saturday:
    • Breakfast
      • Eggs with Breakfast Sausage or Turkey Bacon, Avocado, & serving of fruit
    • Lunch
      • Mason Jar Salad from Two Bite Club with a side of fruit
      • Suggested protein:  Leftover steak from the night before.
    • Snack:  Carrots with almond butter OR a serving of raw almonds.
    • Dinner
      • Jerk Chicken Kabobs from Well Fed
        • Cube chicken breasts and fully coat with dry rub.
        • Create skewers using cubed pineapple, green/red peppers, mushrooms, mini tomatoes, or whatever veggies you prefer.
        • Cook over a hot grill, turning every few minutes until done.
        • Serve with a side of brown rice or cauliflower rice topped with a spritz of lime juice.
  • Sunday:
    • Breakfast
      • Almond Chai Clusters from Daily Bites Blog & serving of fruit
      • Side Note:  This recipe will make roughly 12 “muffins.”  Eat 2 for breakfast & save the rest for breakfast throughout the next week.  They store easily in the refrigerator or at room temperature.  If you want to make additional batches, they freeze well and are easy to carry for backpacking trips!

almondchai

  • Lunch
  • Snack:  Lara Bar with a side of fruit.
  • Dinner
    • Sausage Bake
      • Cube a Polish Kielbasa (preferably with no added ingredients or MSG).
      • Cube (2) sweet potatoes.
      • Toss sweet potatoes & a bag of brussel sprouts (approx. 10oz) with 2-3 Tablespoons of olive oil, salt & pepper.`
      • Place in a oiled baking pan.  Spread sausage in veggie mix.
      • Roast on 400 degrees for 20-30 minutes, stirring every 10 minutes to ensure even cooking.  Roast until sausage/veggies have begun to brown on top.
      • Serve alone or with brown or cauliflower rice.
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