menu produce canned goods 1 (15-ounce) can chickpeas · minutes, add corn, tomatoes, 1/4 teaspoon...

Copyright © 2018 Leanne Ely All Rights Reserved. DA-V17-27. May be copied for individual personal use only. If you’d like to share, please share our free menus available on the web at www.SavingDinner.com

Classic Dinner Answers

MENU Day 1: Grilled Chicken with Avocado Tzatziki, along with green beans and red potatoes Day 2: Grilled Thai Skirt Steak, add some steamed broccoli and brown rice Day 3: Grilled Eggplant and Chickpea Salad, with sliced beef steak tomatoes Day 4: Spicy Lime Grilled Swordfish with Corn Salsa, serve with a big spinach salad

Day 5: Pork Gyros with Tomato Sauce, along with sweet potato fries Day 6: Spanish Chicken, with a big salad on the side SHOPPING LIST PROTEIN 6 boneless skinless chicken breasts [D1] 12 boneless skinless chicken thighs [D6] Flank steak (2 pounds) [D2] 6 (6-ounce) swordfish steaks [D4] Pork tenderloin (2 pounds) [D5] CONDIMENTS Olive oil [D1] [D2] [D3] [D4] [D5]

[D6] Hoisin sauce [D2] Sriracha [D2] Rice wine vinegar [D2] Red wine vinegar [D5] Sherry vinegar [D6] Low sodium soy sauce [D2] Honey [D6] Black olives, pitted (1 cup) [D3] Green olives, pitted (1 cup) [D6] **Salad dressing [D4] [D6] BAKERY

Pitas (12, grilled) [D3] [D5]

PRODUCE Garlic (12 cloves) [D1] [D2] [D5] [D6] Onion (1 small) [D6] Red onion (2 medium, 1 small) [D3] [D4] [D5] Serrano chile (1 medium) [D1] Red bell peppers (2 large) [D3] Yellow bell peppers (2 large) [D3] Corn (5 ears, kernels removed) [D4] Tomatoes, plum (6 large) [D4] [D5] Eggplant (3 medium) [D3]

Avocados (2 large) [D1] Cucumbers (1 medium) [D1] [D5] Lemons (3 large) [D1] [D3] Lime (3 large) [D2] [D4] Orange (1 cup, juice) [D6] Parsley (1/4 cup, chopped) [D1] **Additional [D1] Ginger (1 tablespoon, grated) [D2] Mint (1/4 cup, chopped) [D3] Cilantro (1/4 cup and 2 tablespoons, chopped) [D3] [D4] **Lettuce (not iceberg) [D6] **Spinach [D4] **Salad veggies (your choice) [D6] **Green beans [D1] **Small new red potatoes [D1] **Broccoli [D2]

**Beef steak tomatoes [D3] GLUTEN FREE Greek yogurt [D1] [D5] Hoisin sauce [D2] Sriracha [D2] Rice wine vinegar [D2] Red wine vinegar [D5] Sherry vinegar [D6] Soy sauce [D2] Chicken broth [D6] Green olives [D6] Black olives [D3] Pitas [D3] [D5]

CANNED GOODS 1 (15-ounce) can chickpeas [D3] Low sodium chicken broth (1 cup) [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Dried thyme [D3] Red pepper flakes [D3] Cayenne pepper [D4] Dried oregano [D5]

Dried dill [D5] Dried rosemary [D6] Paprika [D6] DRY GOODS **Brown rice [D2] DAIRY/DAIRY CASE Greek yogurt, plain (1 1/2 cups)[D1] [D5] Feta cheese (1 cup, crumbled) [D3] **Butter [D1] VEGETARIAN Non-breaded faux chicken patties[D1] Vegetarian steak strips [D2] Tempeh [D4]

Tofu [D5] Canned white beans [D6]

SHOPPING LIST LEGEND ** = Serving Suggestions

Purchase these

ingredients if you are following our suggested side dishes. Purchase the quantity to meet your family’s needs.

[D1] – [D6] = Day 1, Day 2, Day 3, etc… Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter

any recipes or omit a certain recipe from the menu.

http://savingdinner.com/menu_mailer/free_dinner_menu.html



Day 1 - Serves 6

INGREDIENTS:

6 boneless, skinless chicken breasts Juice of 2 lemons, divided

2 tablespoons olive oil

Sea salt and freshly ground black pepper to taste 2 large avocados, peeled and chopped

2 garlic cloves, minced 1 serrano chili, seeded and chopped

1/2 cup plain Greek yogurt

1/2 medium cucumber, chopped 1/4 cup freshly chopped parsley

COOKING INSTRUCTIONS: In a medium bowl, add chicken, juice of 1 lemon, olive oil and

sea salt and freshly ground pepper to taste. Marinate in the refrigerator for 20 minutes.

On an indoor or outdoor grill, grill chicken over medium high heat for 4 to 5 minutes per side

until the chicken is cooked through.

In a medium bowl, add remaining lemon juice, avocados, sea salt and freshly ground pepper to taste, garlic, chili, yogurt, cucumber and parsley. Stir to combine.

Serve grilled chicken with tzatziki.

SERVING SUGGESTION: Green beans and steamed small new red potatoes tossed with a little butter and chopped parsley.

VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts.

GLUTEN FREE: Make sure Greek yogurt is gluten free.

NUTRITION: 430 Calories; 18g Fat (37.3% calories from fat); 58g Protein; 9g Carbohydrate; 2g Dietary Fiber; 138mg Cholesterol; 172mg Sodium. Exchanges: 7 1/2 Lean Meat; 1/2

Vegetable; 1/2 Fruit; 3 Fat.




Day 2 - Serves 6

INGREDIENTS:

1/4 cup hoisin sauce

2 tablespoons Sriracha 3 tablespoons rice wine vinegar

Juice of 1 lime

4 garlic cloves, minced

1 tablespoon freshly grated ginger

1 tablespoon low sodium soy sauce Sea salt and freshly ground pepper

2 pounds flank steak

Prep time: 10 minutes (plus 20 minutes to marinate) Cook time: 15 minutes

COOKING INSTRUCTIONS: In a large bowl, add all ingredients (hoisin through steak) and

marinate in the refrigerator for 20 minutes.

On an indoor grill over medium heat, grill steaks 5 to 7 minutes each side until browned.

SERVING SUGGESTION: Steamed broccoli and brown rice.

VEGETARIAN: Use vegetarian steak strips instead of flank steak.

GLUTEN FREE: Make sure hoisin sauce, sriracha, rice wine vinegar and soy sauce are

gluten free.

NUTRITION: 305 Calories; 16g Fat (48.6% calories from fat); 30g Protein; 9g Carbohydrate;

trace Dietary Fiber; 77mg Cholesterol; 512mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2

Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates.




Day 3 - Serves 6

INGREDIENTS:


3 medium eggplants, thickly sliced 2 red bell peppers, seeded and quartered

2 yellow bell peppers, seeded and quartered

1 tablespoon dried thyme

Sea salt and freshly ground black pepper to taste

Juice of 1 lemon

1/4 teaspoon red pepper flakes, or to taste

1/4 cup freshly chopped mint

1/4 cup freshly chopped cilantro 1 (15-ounce) can chickpeas, drained and

rinsed

1 medium red onion, chopped

1 cup black olives, pitted 1 cup feta cheese, crumbled

6 pitas, grilled

Prep time: 15 minutes

Cook time: 20 minutes

COOKING INSTRUCTIONS: In a large bowl, add 2 tablespoons olive oil, eggplants, peppers,

thyme and sea salt and freshly ground black pepper to taste. Stir to combine.

On an indoor or outdoor grill, over medium-high heat, grill eggplant and peppers 4 to 5

minutes per side until golden.

In small bowl, add remaining olive oil, lemon juice, red pepper flakes, mint, cilantro and sea

salt and freshly ground pepper to taste.

In a large bowl, add grilled vegetables, chickpeas, olives, feta and vinaigrette. Serve salad with

grilled pitas.

SERVING SUGGESTION: Sliced beef steak tomatoes.

VEGETARIAN: No changes necessary.

GLUTEN FREE: Make sure black olives and pitas are gluten free.

NUTRITION: 558 Calories; 20g Fat; 19g Protein; 80g Carbohydrate; 16g Dietary Fiber; 22mg

Cholesterol; 819mg Sodium. Exchanges: 3 1/2 Grain (Starch); 1 Lean Meat; 4 Vegetable; 3

1/2 Fat.




Day 4 - Serves 6

INGREDIENTS:


1 small red onion, diced 5 ears of corn, kernels removed

4 large plum tomatoes, chopped

3/4 teaspoon cayenne pepper, divided

Juice of 2 limes, divided

Sea salt and freshly ground black pepper to taste 2 tablespoons freshly chopped cilantro

6 (6-ounce) swordfish steaks

Prep time: 15 minutes (plus 20 minutes to marinate) Cook time: 15 minutes

COOKING INSTRUCTIONS: In a large bowl, add remaining 3 tablespoons olive oil, lime

juice, cayenne (or to taste) and cilantro and fish. Marinate in the refrigerator for 20 minutes.

In a large skillet, heat 3 tablespoons olive oil over medium heat and sauté red onion for 4

minutes, add corn, tomatoes, 1/4 teaspoon (or to taste) cayenne pepper, juice from 1 lime

and sea salt and freshly ground black pepper to taste and sauté 5 to 6 minutes until warmed through.

On an indoor or outdoor grill, over medium high heat grill fish 3 to 4 minutes per side until

cooked through. Serve with corn salsa.

SERVING SUGGESTION: A big spinach salad.

VEGETARIAN: Use tempeh instead of sword fish.

GLUTEN FREE: No changes necessary.

NUTRITION: 411 Calories; 21g Fat; 37g Protein; 19g Carbohydrate; 3g Dietary Fiber; 66mg Cholesterol; 170mg Sodium. Exchanges: 1 Grain (Starch); 5 Lean Meat; 1 Vegetable; 2 1/2

Fat.




Day 5 - Serves 6

INGREDIENTS:

2 tablespoons olive oil 2 pounds pork tenderloin

4 garlic cloves, minced

1 teaspoon dried oregano Sea salt and freshly ground black pepper to

taste

1 cup plain Greek yogurt

1/2 cucumber, peeled and chopped 2 plum tomatoes, chopped

1 tablespoon dried dill

1 tablespoon red wine vinegar 6 pitas, grilled

1 medium red onion, thinly sliced

Prep time:15 minutes (plus 20 minutes to marinate)


COOKING INSTRUCTIONS: In a large bowl, add olive oil, pork, 2 garlic cloves, oregano and sea salt the freshly ground pepper to taste. Marinate in the refrigerator for 20 minutes.

On an outdoor or indoor grill heat olive oil over medium high heat and grill pork 7 to 8 minutes per side until cooked through. Remove and thinly slice pork.

In a small bowl, add yogurt, remaining garlic, cucumber, tomatoes, dill, vinegar and sea salt and freshly ground pepper. Stir to combine,

Place pork in grilled pita, top with tomato yogurt sauce and red onion.

SERVING SUGGESTION: Sweet potato fries (peel sweet potatoes and cut into “fries”; toss

with olive oil and bake on a cookie sheet in a preheated 425-degree oven, turning once, until tender; season to taste with salt, pepper and chili powder).

VEGETARIAN: Use tofu instead of pork tenderloin.

GLUTEN FREE: Make sure Greek yogurt, red wine vinegar and pitas are gluten free.

NUTRITION: 433 Calories; 11g Fat (22.4% calories from fat); 42g Protein; 40g

Carbohydrate; 2g Dietary Fiber; 101mg Cholesterol; 420mg Sodium. Exchanges: 2 Grain

(Starch); 4 1/2 Lean Meat; 1 Vegetable; 1 Fat; 0 Other Carbohydrates.




Day 6 - Serves 6

INGREDIENTS:


12 boneless, skinless chicken thighs 2 garlic cloves, chopped

1 small onion, chopped

1 cup orange juice

3 tablespoons sherry vinegar

1 cup low sodium chicken broth

1 tablespoon dried rosemary

1 tablespoon paprika 2 tablespoons honey

1 cup green olives, pitted

Sea salt and freshly ground black pepper to

taste


Cook time: 8 hours on low

COOKING INSTRUCTIONS: In a large skillet, heat 2 tablespoons olive oil over medium heat and sear chicken 3 to 5 minutes per side until golden.

In a large slow cooker, add chicken and the remaining ingredients (garlic through salt and pepper) and cook on low for 8 hours until chicken is cooked through.

SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies and salad dressing).

VEGETARIAN: Use canned white beans instead of chicken thighs and adjust cook time.

GLUTEN FREE: Make sure sherry vinegar, chicken broth and green olives are gluten free.



(Starch); 4 Lean Meat; ½ Vegetable; 1/2 Fruit; 2 Fat; 1/2 Other Carbohydrates.




MENU Day 1: Grilled Chicken with Avocado Tzatziki, along with green beans and red potatoes Day 2: Grilled Thai Skirt Steak, add some steamed broccoli and brown rice Day 3: Grilled Eggplant and

Chickpea Salad, with sliced beef steak tomatoes Day 4: Spicy Lime Grilled with Corn Salsa, serve with a big spinach salad Day 5: Pork Gyros with Tomato

Yogurt Sauce, along with sweet potato fries Day 6: Spanish Chicken, with a big salad on the side SHOPPING LIST: PROTEIN 2 boneless skinless chicken breasts [D1] 4 boneless skinless chicken thighs [D6] Flank steak (3/4 pound) [D2] 2 (6-ounce) swordfish steaks [D4] Pork tenderloin (3/4 pound) [D5] CONDIMENTS Olive oil [D1,D2,D3,D4,D5,D6] Hoisin sauce [D2] Sriracha [D2] Rice wine vinegar [D2]

Red wine vinegar [D5] Sherry vinegar [D6] Low sodium soy sauce [D2] Honey [D6] Black olives (1/3 cup) [D3] Green olives (1/3 cup) [D6] **Salad dressing [D4] [D6] CANNED GOODS 1/3 (15-ounce) can chickpeas [D3] Low sodium chicken broth (1/3 cup) [D6]

PRODUCE Garlic (4 cloves) [D1] [D2] [D5] [D6] Onion (1/3 small) [D6] Red onion (1 1/3 small) [D3] [D4] [D5] Serrano chili (1/3 medium) [D1] Red bell peppers (1) [D3] Yellow bell peppers (1) [D3] Corn (2 ears, kernels removed) [D4] Tomatoes, plum (3 small) [D4] [D5] Eggplant (1 medium) [D3]

Avocados (1 small) [D1] Cucumbers (1/3 medium) [D1] [D5] Lemons (2 small) [D1] [D3] Lime (2 small) [D2] [D4] Orange (1/3 cup, juice) [D6] Parsley (1 1/2 tablespoons, chopped) [D1] **Additional [D1] Ginger (1 teaspoon, grated) [D2] Mint (1 1/2 tablespoons, chopped) [D3] Cilantro (1 1/2 tablespoons, + 2 teaspoons, chopped) [D3] [D4] **Lettuce (not iceberg) [D6] **Spinach [D4] **Salad veggies (your choice) [D6] **Green beans [D1] **Small new red potatoes [D1] **Broccoli [D2] **Beef steak tomatoes [D3]

DAIRY/DAIRY CASE Greek yogurt, plain (1/2 cup) [D1] [D5] Feta cheese (1/3 cup, crumbled) [D3] **Butter [D1] BAKERY Pitas (4, grilled) [D3] [D5] DRY GOODS **Brown rice [D2]

SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Dried thyme [D3] Red pepper flakes [D3] Cayenne pepper [D4] Dried oregano [D5] Dried dill [D5] Dried rosemary [D6] Paprika [D6] VEGETARIAN Non-breaded faux chicken

patties [D1] Vegetarian steak strips [D2] Tempeh [D4] Tofu [D5] Canned white beans [D6] GLUTEN FREE Greek yogurt [D1] [D5] Hoisin sauce [D2] Sriracha [D2] Rice wine vinegar [D2] Red wine vinegar [D5] Sherry vinegar [D6] Soy sauce [D2] Chicken broth [D6] Green olives [D6] Black olives [D3] Pitas [D3] [D5]


Purchase these ingredients if you are following our suggested side dishes. Purchase the

quantity to meet your family’s needs. [D1] – [D6] = Day 1, Day 2, Day 3, etc…

Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the

menu.




Day 1 - Serves 2

INGREDIENTS: 2 boneless, skinless chicken breasts

Juice of 1 lemon, divided

2 teaspoons olive oil Sea salt and freshly ground black pepper to

taste

1 small avocado, peeled and chopped 1 garlic clove, minced

1/3 serrano chili, seeded and chopped

3 tablespoons plain Greek yogurt 1/3 medium cucumber, chopped

1 1/2 tablespoons freshly chopped parsley

COOKING INSTRUCTIONS: In a medium bowl, add chicken, juice of 1 lemon, olive oil and

sea salt and freshly ground pepper to taste. Marinate in the refrigerator for 20 minutes.

On an indoor or outdoor grill, grill chicken over medium high heat for 4 to 5 minutes per

side until the chicken is cooked through.

In a medium bowl, add remaining lemon juice, avocados, sea salt and freshly ground pepper

to taste, garlic, chili, yogurt, cucumber and parsley. Stir to combine.

Serve grilled chicken with tzatziki.

SERVING SUGGESTION: Green beans and steamed small new red potatoes tossed with a

little butter and chopped parsley.

VEGETARIAN: Use non-breaded faux chicken patties instead of chicken breasts.

GLUTEN FREE: Make sure Greek yogurt is gluten free.


2g Dietary Fiber; 138mg Cholesterol; 172mg Sodium. Exchanges: 7 1/2 Lean Meat; 1/2

Vegetable; 1/2 Fruit; 3 Fat.




Day 2 - Serves 2

INGREDIENTS: 1 1/2 tablespoons hoisin sauce

2 teaspoons Sriracha

3 teaspoons rice wine vinegar Juice of 1 small lime

1 garlic clove, minced 1 tablespoon freshly grated ginger

1 teaspoon low sodium soy sauce

Sea salt and freshly ground pepper 3/4 pound flank steak

Prep time: 10 minutes (plus 20 minutes to marinate)


COOKING INSTRUCTIONS: In a large bowl, add all ingredients (hoisin through steak) and

marinate in the refrigerator for 20 minutes.

On an indoor grill over medium heat, grill steaks 5 to 7 minutes each side until browned.

SERVING SUGGESTION: Steamed broccoli and brown rice.

VEGETARIAN: Use vegetarian steak strips instead of flank steak.

GLUTEN FREE: Make sure hoisin sauce, sriracha, rice wine vinegar and soy sauce are

gluten free.


trace Dietary Fiber; 77mg Cholesterol; 512mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat; 1/2 Other Carbohydrates.




Day 3 - Serves 2

INGREDIENTS: 4 teaspoons olive oil

1 medium eggplant, thickly sliced

1 red bell peppers, seeded and quartered 1 yellow bell peppers, seeded and quartered

1 tablespoon dried thyme


taste Juice of 1 lemon

Pinch of red pepper flakes, or to taste

1 1/2 tablespoons freshly chopped mint

1 1/2 tablespoons freshly chopped

cilantro 1/3 (15-ounce) can chickpeas, drained and

rinsed

1/3 medium red onion, chopped

1/3 cup black olives, pitted 1/3 cup feta cheese, crumbled

2 pitas, grilled



COOKING INSTRUCTIONS: In a large bowl, add 2 teaspoons olive oil, eggplants, peppers,

thyme and sea salt and freshly ground black pepper to taste. Stir to combine.

On an indoor or outdoor grill, over medium-high heat, grill eggplant and peppers 4 to 5

minutes per side until golden.

In small bowl, add remaining olive oil, lemon juice, red pepper flakes, mint, cilantro and sea

salt and freshly ground pepper to taste.

In a large bowl, add grilled vegetables, chickpeas, olives, feta and vinaigrette.

Serve salad with grilled pitas.

SERVING SUGGESTION: Sliced beef steak tomatoes.

VEGETARIAN: No changes necessary.

GLUTEN FREE: Make sure black olives and pitas are gluten free.


16g Dietary Fiber; 22mg Cholesterol; 819mg Sodium. Exchanges: 3 1/2 Grain (Starch); 1 Lean Meat; 4 Vegetable; 0 Fruit; 3 1/2 Fat.




Day 4 - Serves 2

INGREDIENTS:


1/3 small red onion, diced 3 ears of corn, kernels removed

2 small plum tomatoes, chopped

1/4 teaspoon cayenne pepper, divided

Juice of 1 lime, divided


2 teaspoons freshly chopped cilantro

2 (6-ounce) swordfish steaks



COOKING INSTRUCTIONS: In a large bowl, add remaining 3 teaspoons olive oil, lime

juice, cayenne (or to taste) and cilantro and fish. Marinate in the refrigerator for 20 minutes.

In a large skillet, heat 3 teaspoons olive oil over medium heat and sauté red onion for 4 minutes, add corn, tomatoes, a pinch (or to taste) cayenne pepper, juice from 1 lime and

sea salt and freshly ground black pepper to taste and sauté 5 to 6 minutes until warmed

through.

On an indoor or outdoor grill, over medium high heat grill fish 3 to 4 minutes per side until

cooked through. Serve with corn salsa.

SERVING SUGGESTION: A big spinach salad.

VEGETARIAN: Use tempeh instead of sword fish.



Cholesterol; 170mg Sodium. Exchanges: 1 Grain (Starch); 5 Lean Meat; 1 Vegetable; 2 1/2

Fat.




Day 5 - Serves 2

INGREDIENTS:

2 teaspoons olive oil

3/4 pound pork tenderloin

2 garlic cloves, minced 1/3 teaspoon dried oregano


1/3 cup plain Greek yogurt

1/4 cucumber, peeled and chopped

1 plum tomato, chopped

1 teaspoon dried dill 1 teaspoon red wine vinegar

2 pitas, grilled

1/3 medium red onion, thinly sliced



COOKING INSTRUCTIONS: In a large bowl, add olive oil, pork, 1 garlic clove, oregano and

sea salt the freshly ground pepper to taste. Marinate in the refrigerator for 20 minutes.

On an outdoor or indoor grill heat olive oil over medium high heat and grill pork 7 to 8

minutes per side until cooked through. Remove and thinly slice pork.

In a small bowl, add yogurt, remaining garlic, cucumber, tomatoes, dill, vinegar and sea

salt and freshly ground pepper. Stir to combine. Place pork in grilled pita, top with tomato

yogurt sauce and red onion.

SERVING SUGGESTION: Sweet potato fries (peel sweet potatoes and cut into “fries”; toss with olive oil and bake on a cookie sheet in a preheated 425-degree oven, turning once,

until tender; season to taste with salt, pepper and chili powder).

VEGETARIAN: Use tofu instead of pork tenderloin.

GLUTEN FREE: Make sure Greek yogurt, red wine vinegar and pitas are gluten free.

NUTRITION: 433 Calories; 11g Fat; 42g Protein; 40g Carbohydrate; 2g Dietary Fiber;

101mg Cholesterol; 420mg Sodium. Exchanges: 2 Grain (Starch); 4 1/2 Lean Meat; 1

Vegetable; 1 Fat




Day 6 - Serves 2

INGREDIENTS:

3 teaspoons olive oil

4 boneless, skinless chicken thighs 1 garlic clove, chopped

1/3 small onion, chopped

1/3 cup orange juice

3 teaspoons sherry vinegar

1/3 cup low sodium chicken broth

1 teaspoon dried rosemary 1 teaspoon paprika

2 teaspoons honey

1/3 cup green olives, pitted



Cook time: 8 hours on low

COOKING INSTRUCTIONS: In a large skillet, heat 2 teaspoons olive oil over medium heat and sear chicken 3 to 5 minutes per side until golden.

In a large slow cooker, add chicken and the remaining ingredients (garlic through salt and pepper) and cook on low for 8 hours until chicken is cooked through.

SERVING SUGGESTION: A big salad (lettuce -not iceberg-, salad veggies and salad dressing).

VEGETARIAN: Use canned white beans instead of chicken thighs and adjust cook time.

GLUTEN FREE: Make sure sherry vinegar, chicken broth and green olives are gluten free.



(Starch); 4 Lean Meat; ½ Vegetable; 1/2 Fruit; 2 Fat; 1/2 Other Carbohydrates.


Copyright © 2018 Leanne Ely All Rights Reserved. DA-V-27. May be copied for individual personal use only. If you’d like to share, please share our free menus available on the web at www.SavingDinner.com

Low Carb Dinner Answers

MENU

Day 1: Grilled Chicken Kabob and Feta Wraps, add turnip fries Day 2: Turkey and Sun Dried Tomato Cauliflower, along with a side of steamed green beans Day 3: Mozzarella and

Caramelized Onion Burgers, serve with sliced cucumbers Day 4: Ham Pita, add teamed broccoli on the side Day 5: Salmon Arugula Salad, with some sauteed zucchini,

yellow squash and red bell pepper Day 6: Chicken and Kale, serve on top of Zucchini Pasta SHOPPING LIST PROTEIN

Boneless skinless chicken breasts (1 pound) [D1] Boneless skinless chicken thighs (1 pound) [D6] Boneless skinless turkey breasts (1 large) [D2] Lean ground beef (1 pound) [D3] DELI Ham (2 cups, chopped) [D4] Coleslaw (2 cups) [D4] CONDIMENTS

Olive oil [D2] **Additional [D1] [D6] Extra virgin olive oil [D5] Apple cider vinegar [D5] Honey [D1] [D5] CANNED GOODS 4 (6-ounce) cans flakes salmon [D5] Low sodium chicken broth (1/2 cup) [D6]

PRODUCE Romaine lettuce (8 large leaves) [D1] [D3] Arugula lettuce (4 cups) [D5] Kale (2 cups, chopped) [D6] Garlic (7 cloves) [D1] [D2] [D5] [D6] Red Onion (1/4 medium) [D3] Green onion (2 tablespoons, chopped) [D5] Shallot (1 large) [D5] Cauliflower (1 large head) [D2] Sun dried tomatoes (1/3 cup)

[D2] Dried tomatoes (1 tablespoon) [D4] Avocado (2 large) [D1] [D3] Lemons (1/4 cup, juice and 1 teaspoon, zest) [D1] [D5] Thyme (1 tablespoon, chopped) [D1] Sage (1 tablespoon, chopped) [D4] **Turnips [D1] **Green beans [D2] **Cucumbers [D3] **Broccoli [D4] **Zucchini [D5] [D6] **Yellow squash [D5] **Red bell pepper [D5] SPICES Sea salt (keep on hand) Freshly ground black pepper

(keep on hand) Garlic powder [D3] **Additional [D1] Dried thyme [D3] Cumin [D6] Cayenne pepper [D6] GLUTEN FREE Pita bread [D4] Canned salmon [D5] Apple cider vinegar [D5] Chicken broth [D6]

DAIRY/DAIRY CASE Whole milk (1/4 cup) [D2] Heavy cream (1/2 cup) [D6] Feta cheese (1/3 cup, crumbled) [D1] Fresh mozzarella cheese (4 slices) [D3] Parmesan, shredded (1/4 cup) [D5] Mayonnaise (2 tablespoons) [D5] BAKERY

4 (8-inch) low carb pita bread [D4] OTHER Resalable bag (1) [D1] Large skewers [D1]

SHOPPING LIST LEGEND

** = Serving Suggestions Purchase these ingredients if

you are following our suggested side dishes. Purchase the quantity to

meet your family’s needs. [D1] – [D6] = Day 1, Day 2, Day

3, etc…

Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.




Day 1 - Serves 4

INGREDIENTS: 1 pound boneless, skinless chicken

breasts, cubed

1/4 cup lemon juice 1 teaspoon honey

1 tablespoon chopped thyme

Sea salt and freshly ground black pepper to taste 1 clove garlic, minced

4 large romaine lettuce leaves

1/3 cup crumbled feta cheese 1 large avocado, peeled and sliced

Large skewers

Prep Time: 15 minutes (plus 1 hour to marinate)

Cook Time: 15 minutes

COOKING INSTRUCTIONS: In a large resalable bag, place the first 6 ingredients (chicken through garlic). Place bag in the refrigerator for at least 1 hour.

Heat grill to medium heat.

On large skewers, thread marinated chicken. Place the kabobs on the grill and cook for 7

minutes on each side, until chicken is no longer pink in the center. Layer the lettuce, cheese, chicken and sliced avocado and serve.

SERVING SUGGESTION: Turnip fries (peel turnips and cut into “fries”; toss with olive oil and

bake on a cookie sheet in a preheated 375-degree oven; turning once, until tender; season

with salt, pepper and garlic powder).


NUTRITION: 253 Calories; 12g Fat (41.6% calories from fat); 29g Protein; 8g Carbohydrate; 2g Dietary Fiber; 77mg Cholesterol; 220mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean

Meat; 0 Vegetable; ½ Fruit; 2 Fat; 0 Other Carbohydrates.




Day 2 - Serves 4

INGREDIENTS:

1 large boneless skinless turkey breast

1 teaspoon olive oil Sea salt and freshly ground black pepper to taste

1 large head cauliflower, cut into florets

2 cloves garlic

1/4 cup whole milk 1/3 cup chopped sun dried tomatoes

Prep Time: 10 minutes Cook Time: 30 minutes

COOKING INSTRUCTIONS: Heat grill to medium heat. Preheat oven to 375-degrees.

Rub turkey breast with olive oil and salt and pepper. To the grill, place the turkey and close lid. Cook for 10 minutes on each side, until the center of the turkey is no longer pink.

Remove turkey from grill and allow to cool. Once turkey had cooled, cut into bite sized pieces.

In a large baking dish, place the cauliflower, garlic and sea salt and freshly ground black pepper to taste. Cover with aluminum foil and bake for 15 minutes, until cauliflower is very

tender.

In a blender, blend the cauliflower and garlic mixture with the remaining ingredients, until smooth.

Serve turkey with a side of cauliflower mash.

SERVING SUGGESTION: Steamed green beans.



Cholesterol; 269mg Sodium. Exchanges: 0 Grain (Starch); 10 Lean Meat; 1/2 Vegetable; 0

Non-Fat Milk; 1/2 Fat.




Day 3 - Serves 4

INGREDIENTS:

1 pound lean ground beef

Sea salt and freshly ground black pepper to taste 1/2 teaspoon garlic powder

1 teaspoon dried thyme


4 slices fresh mozzarella cheese 1/4 medium red onion, sliced

1 large avocado, peeled and sliced

Prep Time: 15 minutes

Cook Time: 10-20 minutes

COOKING INSTRUCTIONS: Heat grill to medium heat.

In a large bowl, mix the first 4 ingredients (beef through thyme). Form beef mixture into 4

patties.

Place burgers on the grill. Close lid and cook burgers for 5 to 10 minutes on each side, until

beef reaches preferred doneness.

Layer, lettuce leaf, burger, cheese, onion, and avocado. Serve warm.

SERVING SUGGESTION: Sliced cucumbers.



Meat; 0 Vegetable; 0 Fruit; 5 1/2 Fat.




Day 4 - Serves 4

INGREDIENTS:

4 (8-inch) low carb pita bread 2 cups chopped deli ham

2 cups deli coleslaw

1 tablespoon chopped fresh sage 1 tablespoon dried tomatoes

Prep Time: 2 minutes Cook Time: N/A

COOKING INSTRUCTIONS: Cut the pita in half. Open the halves and arrange the turkey, coleslaw, fresh sage and dried tomatoes inside.

Makes 4 generous servings.

SERVING SUGGESTION: Steamed broccoli.

GLUTEN FREE: Make sure pita bread is gluten free.


5g Dietary Fiber; 43mg Cholesterol; 1254mg Sodium. Exchanges: 0 Grain (Starch); 2 Lean

Meat; 1 Fat; 1/2 Other Carbohydrates.




Day 5 - Serves 4

INGREDIENTS:

4 (6-ounce) cans flaked salmon, drained 1 teaspoon lemon zest

2 tablespoons mayonnaise

2 tablespoons chopped green onion Sea salt and freshly ground black pepper to taste

4 cups arugula lettuce


1 large shallot, sliced 1/4 cup shredded parmesan

1/4 cup apple cider vinegar

2 tablespoons honey 1/4 cup extra virgin olive oil

1 clove garlic, minced

COOKING INSTRUCTIONS: In a large bowl, mix the first 5 ingredients (salmon through salt

and pepper).

In a large bowl, mix the lettuce, shallot and cheese.

In a small bowl, whisk the remaining ingredients (apple cider vinegar through garlic). Pour dressing over salad. Top salad with salmon mixture and serve.

SERVING SUGGESTION: Sautéed zucchini, yellow squash and red bell pepper.

GLUTEN FREE: Make sure canned salmon and apple cider vinegar are gluten free.


Carbohydrate; trace Dietary Fiber; 100mg Cholesterol; 1081mg Sodium. Exchanges: 4 Lean

Meat; ½ Vegetable; 0 Fruit; 3 1/2 Fat; 1/2 Other Carbohydrates.




Day 6 - Serves 4

INGREDIENTS:

1 pound chopped boneless, skinless chicken thighs

3 cloves garlic, minced 2 cups chopped kale


1/2 cup heavy cream Sea salt and freshly ground black pepper to taste

2 tablespoons ground cumin

1/2 teaspoon cayenne pepper


Cook Time: 6 to 8 hours

COOKING INSTRUCTIONS: In a large crock cooker, add all the ingredients (chicken thighs

through cayenne pepper) and stir. Cover and cook on LOW for 6 to 8 hours, until chicken is

cooked through.

Serve warm.

SERVING SUGGESTION: Serve on top of Zucchini Pasta (Julienne or cut large zucchini

lengthwise into thin strips; stir-fry in a skillet coated with olive oil over medium-high heat until slightly limp.)

GLUTEN FREE: Make sure chicken broth is gluten free.

NUTRITION: 339 Calories; 25g Fat (66.1% calories from fat); 21g Protein; 8g Carbohydrate; 1g

Dietary Fiber; 135mg Cholesterol; 357mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 4 1/2 Fat.




MENU Day 1: Grilled Chicken Kabob and Feta Wraps, add turnip fries Day 2: Turkey and Sun Dried Tomato Cauliflower Mash, along with a side of steamed green beans Day 3: Mozzarella and Caramelized Onion Burgers, serve with sliced cucumbers Day 4: Ham Pita, add teamed broccoli on the side

Day 5: Salmon Arugula Salad, with some sauteed zucchini, yellow squash and red bell pepper Day 6: Chicken and Kale, serve on top of Zucchini Pasta SHOPPING LIST PROTEIN Boneless skinless chicken breasts (1/2 pound) [D1] Boneless skinless chicken thighs (1/2 pound) [D6] Boneless skinless turkey breasts (1/2 large) [D2] Lean ground beef (1/2 pound) [D3] DELI

Ham (1 cup, chopped) [D4] Coleslaw (1 cup) [D4] CONDIMENTS Olive oil [D2] **Additional [D1] [D6] Extra virgin olive oil [D5] Apple cider vinegar [D5] Honey [D1] [D5]

PRODUCE Romaine lettuce (4 large leaves) [D1] [D3] Arugula lettuce (2 cups) [D5] Kale (1 cup, chopped) [D6] Garlic (4 cloves) [D1] [D2] [D5] [D6] Red Onion (1/8 medium) [D3] Green onion (1 tablespoon, chopped) [D5] Shallot (1/2 large) [D5] Cauliflower (1/2 large head) [D2] Sun dried tomatoes (2 1/2

tablespoons) [D2] Dried tomatoes (1/2 tablespoon) [D4] Avocado (2 small) [D1] [D3] Lemons (2 tablespoons, juice and 1/2 teaspoon, zest) [D1] [D5] Thyme (1/2 tablespoon, chopped) [D1] Sage (1/2 tablespoon, chopped) [D4] **Turnips [D1] **Green beans [D2] **Cucumbers [D3] **Broccoli [D4] **Zucchini [D5] [D6] **Yellow squash [D5] **Red bell pepper [D5] OTHER Re-sealable bag (1) [D1]

Large skewers [D1] BAKERY 2 (8-inch) low carb pita bread [D4] CANNED GOODS 2 (6-ounce) cans flakes salmon [D5] Low sodium chicken broth (1/4 cup) [D6]

SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Garlic powder [D3] **Additional [D1] Dried thyme [D3] Cumin [D6] Cayenne pepper [D6] DAIRY/DAIRY CASE Whole milk (2 tablespoons)

[D2] Heavy cream (1/4 cup) [D6] Feta cheese (2 1/2 tablespoons, crumbled) [D1] Fresh mozzarella cheese (2 slices) [D3] Parmesan, shredded (2 tablespoons) [D5] Mayonnaise (1 tablespoon) [D5] GLUTEN FREE Pita bread [D4] Canned salmon [D5] Apple cider vinegar [D5] Chicken broth [D6]


Purchase these

ingredients if you are following our suggested side dishes.

Purchase the quantity to meet your family’s

needs. [D1] – [D6] = Day 1, Day 2, Day 3, etc…

Each recipe is assigned a day which

corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.




Day 1 - Serves 2

INGREDIENTS: 1 pound boneless, skinless chicken breasts, cubed

1/4 cup lemon juice

1 teaspoon honey

1 tablespoon chopped thyme Sea salt and freshly ground black pepper to taste



1/3 cup crumbled feta cheese

1 large avocado, peeled and sliced Large skewers

Prep Time: 15 minutes (plus 1 hour to marinate) Cook Time: 15 minutes

COOKING INSTRUCTIONS: In a large resalable bag, place the first 6 ingredients (chicken

through garlic). Place bag in the refrigerator for at least 1 hour.

Heat grill to medium heat.

On large skewers, thread marinated chicken. Place the kabobs on the grill and cook for 7

minutes on each side, until chicken is no longer pink in the center.

Layer the lettuce, cheese, chicken and sliced avocado and serve.

SERVING SUGGESTION: Turnip fries (peel turnips and cut into “fries”; toss with olive oil and bake on a cookie sheet in a preheated 375-degree oven; turning once, until tender;

season with salt, pepper and garlic powder).


NUTRITION: 253 Calories; 12g Fat (41.6% calories from fat); 29g Protein; 8g Carbohydrate; 2g Dietary Fiber; 77mg Cholesterol; 220mg Sodium. Exchanges: 0 Grain

(Starch); 4 Lean Meat; 0 Vegetable; ½ Fruit; 2 Fat; 0 Other Carbohydrates.




Day 2 - Serves 2

INGREDIENTS: 1/2 large boneless skinless turkey breast

1/2 teaspoon olive oil


1/2 large head cauliflower, cut into florets 1 clove garlic

2 tablespoons whole milk

2 1/2 tablespoons chopped sun dried tomatoes

Prep time: 10 minutes Cook time: 30 minutes


Rub turkey breast with olive oil and salt and pepper. To the grill, place the turkey and close lid. Cook for 10 minutes on each side, until the center of the turkey is no longer pink.

Remove turkey from grill and allow to cool. Once turkey had cooled, cut into bite sized pieces.

Steam cauliflower, garlic and sea salt and freshly ground black pepper to taste, until

cauliflower is very tender.

In a blender, blend the cauliflower and garlic mixture with the remaining ingredients, until

smooth.

Serve turkey with a side of cauliflower mash.



NUTRITION: 417 Calories; 4g Fat (9.2% calories from fat); 85g Protein; 5g Carbohydrate; 1g

Dietary Fiber; 213mg Cholesterol; 269mg Sodium. Exchanges: 0 Grain( Starch); 10 Lean

Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1/2 Fat.




Day 3 - Serves 2

INGREDIENTS:

1/2 pound lean ground beef

Sea salt and freshly ground black pepper to taste 1/4 teaspoon garlic powder

1/2 teaspoon dried thyme


2 slices fresh mozzarella cheese 1/8 medium red onion, sliced

1 small avocado, peeled and sliced


Cook Time: 10-20 minutes


In a large bowl, mix the first 4 ingredients (beef through thyme). Form beef mixture into 2

patties.

Place burgers on the grill. Close lid and cook burgers for 5 to 10 minutes on each side,

until beef reaches preferred doneness.

Layer, lettuce leaf, burger, cheese, onion, and avocado. Serve warm.

SERVING SUGGESTION: Sliced cucumbers.



2g Dietary Fiber; 110mg Cholesterol; 202mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 0 Vegetable; 0 Fruit; 5 1/2 Fat.




Day 4 - Serves 2

INGREDIENTS:

2 (8-inch) low carb pita bread 1 cup chopped deli ham

1 cup deli coleslaw

1/2 tablespoon chopped fresh sage 1/2 tablespoon dried tomatoes

Prep time: 2 minutes Cook time: N/A

COOKING INSTRUCTIONS: Cut the pita in half. Open the halves and arrange the turkey, coleslaw, fresh sage and dried tomatoes inside.

Makes 2 generous servings.

SERVING SUGGESTION: Steamed broccoli.

GLUTEN FREE: Make sure pita bread is gluten free.



(Starch); 2 Lean Meat; 1 Fat; 1/2 Other Carbohydrates.




Day 5 - Serves 2

INGREDIENTS:

2 (6-ounce) cans flaked salmon, drained

1/2 teaspoon lemon zest 1 tablespoon mayonnaise

1 tablespoon chopped green onion


2 cups arugula lettuce

Prep time: 15 minutes Cook time: 20 minutes

1/2 large shallot, sliced

2 tablespoons shredded parmesan 2 tablespoons apple cider vinegar

1 tablespoon honey

2 tablespoons extra virgin olive oil 1/2 clove garlic, minced

COOKING INSTRUCTIONS: In a large bowl, mix the first 5 ingredients (salmon through

salt and pepper).

In a large bowl, mix the lettuce, shallot and cheese.

In a small bowl, whisk the remaining ingredients (apple cider vinegar through garlic). Pour dressing over salad. Top salad with salmon mixture and serve.

SERVING SUGGESTION: Sautéed zucchini, yellow squash and red bell pepper.

GLUTEN FREE: Make sure canned salmon and apple cider vinegar are gluten free.


Carbohydrate; trace Dietary Fiber; 100mg Cholesterol; 1081mg Sodium. Exchanges: 4 Lean

Meat; 1/2 Vegetable; 0 Fruit; 3 ½ Fat; 1/2 Other Carbohydrates.




Day 6 - Serves 2

INGREDIENTS:

1/2 pound chopped boneless, skinless chicken thighs

1 1/2 cloves garlic, minced 1 cup chopped kale


1/4 cup heavy cream Sea salt and freshly ground black pepper to taste

1 tablespoon ground cumin


Prep time: 10 minutes Cook time: 6 to 8 hours

COOKING INSTRUCTIONS: In a large crock cooker, add all the ingredients (chicken thighs through cayenne pepper) and stir. Cover and cook on LOW for 6 to 8 hours,

until chicken is cooked through.

Serve warm.

SERVING SUGGESTION: Serve on top of Zucchini Pasta (Julienne or cut large zucchini

lengthwise into thin strips; stir-fry in a skillet coated with olive oil over medium-high

heat until slightly limp.)

GLUTEN FREE: Make sure chicken broth is gluten free.

NUTRITION: 339 Calories; 25g Fat (66.1% calories from fat); 21g Protein; 8g Carbohydrate; 1g Dietary Fiber; 135mg Cholesterol; 357mg Sodium. Exchanges: 0

Grain (Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 4 1/2 Fat.



Autoimmune Dinner Answers

MENU Day 1: Mushroom and Oregano Chicken Thighs , serve with Zucchini pasta Day 2: Burgers with Sauteed Onions, add some steamed green beans Day 3: Ginger Pork Tenderloin, with steamed asparagus and Faux-tay-toes on the side Day 4: Turkey Cucumber Salad, it’s a complete meal all on its own!

Day 5: Arugula and Shallot Shrimp Salad, serve with steamed green beans Day 6: Chicken and Squash Stir-Fry, add a side of Cauli-rice SHOPPING LIST: PROTEIN Boneless skinless chicken thighs (2 pounds, plus 2 pounds if not using chicken livers) [D1] [D6] Chicken livers (2 pounds, or use chicken thighs) [D6] Lean ground beef (1 1/2 pounds) [D2] 1 (2-pound) pork tenderloin [D3] Boneless skinless turkey breast (1 large) [D4] DRY GOODS

Arrowroot flour (1 tablespoon) [D3] Almond flour (4 tablespoons) [D6]

PRODUCE Arugula (6 cups) [D4][D5] Romaine lettuce (8 large leaves, 6 cups, chopped) [D2] Baby spinach leaves (4 cups) [D4] Garlic (7 cloves) [D1] [D2] [D3] [D4] [D6] Onion (1 large, 2 small) [D1] [D2] [D6] Shallot (1 large and 1/4 cup, chopped) [D4] [D5] Mushrooms (2 cups, chopped) [D1]

Celery (1 cup, chopped) [D1] Carrot (1/2 cup, chopped) [D1] Cucumbers(2 cups, chopped) [D4] Zucchini (1 cup, sliced) [D6] **Additional [D1] Yellow squash (1 cup, sliced) [D6] Lime (1 tablespoon, juice) [D5] Lemon (2 tablespoons, juice) [D6] Mandarin oranges (2 small) [D5] Thyme (1 tablespoon, chopped) [D6] Ginger (2 tablespoons, grated) [D3] **Green beans [D2] [D5] **Asparagus [D3] **Cauliflower [D3] [D6] DELI Shrimp, cooked (2 cups) [D5]

CANNED GOODS Low sodium chicken broth (3/4 cup) [D1] [D3]

CONDIMENTS Olive oil [D4] **Additional [D1] Extra virgin olive oil [D4] [D5] Coconut oil [D1] [D2] [D4] [D6] Coconut aminos [D1] [D3] Balsamic vinegar [D4] Apple cider vinegar [D5] Honey [D4] [D5] [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand)

Dried oregano [D1] Onion powder [D6] DAIRY/DAIRY CASE **Ghee [D3]



you are following our

suggested side dishes. Purchase the quantity to

meet your family’s needs.

[D1] – [D6] = Day 1, Day 2, Day 3, etc.… Each recipe is assigned a day which corresponds to the

shopping list. This is handy if you need to alter any recipes

or omit a certain recipe from the menu.




Day 1 - Serves 4

INGREDIENTS:

1 tablespoon coconut oil

2 cloves garlic, minced 1 small onion, chopped

2 teaspoons dried oregano

2 pounds boneless, skinless chicken

thighs


Sea salt and freshly ground black pepper

to taste 2 tablespoons coconut aminos

2 cups chopped mushrooms

1 cup chopped celery

1/2 cup chopped carrot



COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil.

To the skillet add the garlic, onion, oregano and chicken.

Cook for 10 minutes, until onion is tender and chicken is brown. To the chicken mixture, add the remaining ingredients (chicken broth through carrots) and turn heat

down to low. Cover and simmer for 15 minutes, until chicken is cooked through and

vegetables are tender. Serve warm.

SERVING SUGGESTION: Zucchini pasta (julienne or cut large zucchini lengthwise into

thin strips; stir-fry in a skillet coated with olive oil over medium-high heat until slightly limp.

NUTRITION: 329 Calories; 13g Fat (34.6% calories from fat); 46g Protein; 8g Carbohydrate; 2g Dietary Fiber; 191mg Cholesterol; 273mg Sodium. Exchanges: 0

Grain (Starch); 0 Lean Meat; 1 1/2 Vegetable; 1/2 Fat.




Day 2 - Serves 4

INGREDIENTS:

1 1/2 pounds lean ground beef

Sea salt and freshly ground black pepper to taste 1 small clove garlic, minced


1 large onion, sliced 8 large romaine lettuce leaves



COOKING INSTRUCTIONS: In a medium bowl, mix the first 3 ingredients (beef through garlic). Form beef mixture into patties. Heat grill to medium-high heat and place burgers

on the grill.

Cook for 10 minutes on each side, until burgers reach desired level of doneness.

In a large skillet, over medium heat, heat coconut oil. To the skillet, add the onion.

Season with sea salt and freshly ground black pepper to taste and cook for 5 minutes,

until onions are tender.

Place burgers on lettuce leaves and top with sautéed onion.


NUTRITION: 493 Calories; 39g Fat (72.0% calories from fat); 31g Protein; 3g Carbohydrate; 1g Dietary Fiber; 128mg Cholesterol; 120mg Sodium. Exchanges: 4 1/2

Lean Meat; 1/2 Vegetable; 5 Fat.




Day 3 - Serves 4

INGREDIENTS:

1 (2-pound) pork tenderloin Sea salt and freshly ground black pepper to

taste

2 tablespoons fresh grated ginger

2 cloves garlic, minced 1 tablespoon arrowroot flour


2 tablespoons coconut aminos


Cook time: 6 hours

COOKING INSTRUCTIONS: In a large crock cooker, place the pork.

In a large bowl, whisk the remaining ingredients. Pour sauce over the pork and cover. Cook for 6 to 8 hours, until pork reaches an internal temperature of 145 degrees. Slice and serve

warm.

SERVING SUGGESTION: Steamed asparagus and faux-tay-toes (steam cauliflower till tender;

drain; mash with ghee, salt and pepper to taste till you get a mashed potatoes texture.


trace Dietary Fiber; 148mg Cholesterol; 185mg Sodium. Exchanges: 0 Grain (Starch); 7 Lean Meat; 0 Vegetable; 0 Fat.




Day 4 - Serves 4

INGREDIENTS:

1 large boneless skinless turkey breast

1 teaspoon olive oil Sea salt and freshly ground black pepper to

taste

1/2 tablespoon coconut oil

2 cups cucumber, chopped

6 cups Romaine lettuce, chopped

2 cups arugula

1 large shallot, sliced 1/4 cup balsamic vinegar

1/3 cup extra virgin olive oil

1 teaspoon honey





Rub turkey breast with olive oil and salt and pepper. To the grill, place the turkey and

close lid.

Cook for 10 minutes on each side, until the center of the turkey is no longer pink. Remove

turkey from grill and allow to cool. Once turkey has cooled, cut into bite sized pieces.

In a large bowl, add the cucumber, Romaine, arugala, shallot, turkey.

In a small bowl, whisk the remaining ingredients (vinegar through garlic) and sea salt and

freshly ground black pepper to taste. Pour dressing over salad, toss and serve.

SERVING SUGGESTION: Complete meal all on its own!


Cholesterol; 134mg Sodium. Exchanges: 6 Lean Meat; 1/2 Vegetable; 0 Fruit; 4 Fat; 0 Other Carbohydrates.




Day 5 - Serves 4

INGREDIENTS:

4 cups arugula

1/4 cup chopped shallots 2 small mandarin oranges, peeled and

segmented

2 cups cooked and chopped shrimp

1/4 cup apple cider vinegar

4 tablespoons extra virgin olive oil

1 tablespoon honey Sea salt and freshly ground black pepper to

taste

1 tablespoon lime juice


Cook time: N/A

COOKING INSTRUCTIONS: In a large bowl, mix the first 4 ingredients (arugula through

shrimp).

In a small bowl, whisk the remaining ingredients (apple cider vinegar through lime juice) and

pour over the salad. Toss salad and serve.



1g Dietary Fiber; 231mg Cholesterol; 272mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2

Lean Meat; 0 Vegetable; 1/2 Fruit; 2 1/2 Fat; 1/2 Other Carbohydrates.




Day 6 - Serves 4

INGREDIENTS:

2 pounds chicken livers (or chicken thighs) 2 tablespoons fresh lemon juice

2 teaspoons honey

1 tablespoon fresh chopped thyme

Sea salt and freshly ground black pepper to taste 1 teaspoon onion powder

4 tablespoons almond flour

2 tablespoons coconut oil 1 clove garlic, minced

1 small onion, sliced

1 cup zucchini, sliced

1 cup yellow squash, sliced


COOKING INSTRUCTIONS: In a large bowl, mix the first 7 ingredients (chicken through

almond flour).

Coat chicken well.

In a large skillet over medium heat, heat the coconut oil.

To the skillet, add the garlic and onion and cook for 5 minutes, until onion is tender.

To the onion mixture, add the chicken livers and cook for 5 minutes on each side.

To the skillet add the zucchini and yellow squash, stir and reduce heat to low. Cover skillet

and cook for 15 minutes, until chicken livers are cooked through and vegetables are tender.

Serve warm.

SERVING SUGGESTION: Cauli-rice (process cauliflower in a blender or food processor until

it resembles grains of rice; steam “rice” till tender; drain; salt and pepper to taste and fluff

with a fork).


Carbohydrate; 2g Dietary Fiber; 997mg Cholesterol; 184mg Sodium. Exchanges: 0 Grain (Starch); 6 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.




MENU Day 1: Mushroom and Oregano Chicken , serve with Zucchini pasta Day 2: Burgers with Sauteed Onions, add some steamed green beans Day 3: Ginger Pork Tenderloin, with steamed asparagus and Faux-tay-toes on the side Day 4: Turkey Cucumber Salad, it’s a complete meal all on its own!

Day 5: Arugula and Shallot Shrimp Salad, serve with steamed green beans Day 6: Chicken and Squash Stir-Fry, add a side of Cauli-rice SHOPPING LIST: PROTEIN Boneless skinless chicken thighs (1 pound, plus 1 pound if not using chicken livers) [D1] [D6] Chicken livers (1 pound, or use chicken thighs) [D6] Lean ground beef (3/4 pound) [D2] 1 (1-pound) pork tenderloin [D3] Boneless skinless turkey breast (1/2 large) [D4] DELI

Shrimp, cooked (1 cup) [D5]

PRODUCE Arugula (3 cups) [D4] [D5] Romaine lettuce (4 large leaves, 3 cups) [D2] Garlic (4 cloves) [D1] [D2] [D3] [D4] [D6] Onion (1/2 large, 1 small) [D1] [D2] [D6] Shallot (1/2 large and 2 tablespoons, chopped) [D4] [D5] Mushrooms (1 cup, chopped) [D1] Celery (1/2 cup, chopped) [D1] Carrot (1/4 cup, chopped) [D1]

Cucumbers (1 cup, chopped) [D4] Zucchini (1/2 cup, sliced) [D6] **Additional [D1] Yellow squash (1/2 cup, sliced) [D6] Lime (1/2 tablespoon, juice) [D5] Lemon (1 tablespoon, juice) [D6] Mandarin oranges (1 small) [D5] Thyme (1/2 tablespoon, chopped) [D6] Ginger (1 tablespoon, grated) [D3] **Green beans [D2] [D5] **Asparagus [D3] **Cauliflower [D3] [D6] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Dried oregano [D1]

Onion powder [D6]

CONDIMENTS Olive oil [D4] **Additional [D1] Extra virgin olive oil [D4] [D5] Coconut oil [D1] [D2] [D4] [D6] Coconut aminos [D1] [D3] Balsamic vinegar [D4] Apple cider vinegar [D5] Honey [D4] [D5] [D6] CANNED GOODS Low sodium chicken broth (1/4 cup + 2 tablespoons)

[D1] [D3] DRY GOODS Arrowroot flour (1/2 tablespoon) [D3] Almond flour (2 tablespoons) [D6] DAIRY/DAIRY CASE **Ghee [D3]


Purchase these ingredients if you are following

our suggested side dishes. Purchase the

quantity to meet your family’s needs.

[D1] – [D6] = Day 1, Day 2, Day 3, etc.… Each recipe is assigned a day which

corresponds to the shopping list. This is handy

if you need to alter any recipes or omit a

certain recipe from the menu.




Day 1 - Serves 2

INGREDIENTS:


2 cloves garlic, minced 1 small onion, chopped

2 teaspoons dried oregano

2 pounds boneless, skinless chicken

thighs



taste 2 tablespoons coconut aminos

2 cups chopped mushrooms

1 cup chopped celery

1/2 cup chopped carrot



COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil.

To the skillet add the garlic, onion, oregano and chicken.

Cook for 10 minutes, until onion is tender and chicken is brown. To the chicken mixture,

add the remaining ingredients (chicken broth through carrots) and turn heat down to low.

Cover and simmer for 15 minutes, until chicken is cooked through and vegetables are tender. Serve warm.

SERVING SUGGESTION: Zucchini pasta (julienne or cut large zucchini lengthwise into

thin strips; stir-fry in a skillet coated with olive oil over medium-high heat until slightly

limp.


2g Dietary Fiber; 191mg Cholesterol; 273mg Sodium. Exchanges: 0 Grain Starch); 0 Lean Meat; 1 1/2 Vegetable; 1/2 Fat.




Day 2 - Serves 2

INGREDIENTS:

3/4 pound lean ground beef

Sea salt and freshly ground black pepper to taste 1/2 clove garlic, minced


1/2 large onion, sliced 4 large romaine lettuce leaves



COOKING INSTRUCTIONS: In a medium bowl, mix the first 3 ingredients (beef through garlic). Form beef mixture into patties. Heat grill to medium-high heat and place burgers

on the grill. Cook for 10 minutes on each side, until burgers reach desired level of

doneness.

In a large skillet, over medium heat, heat coconut oil. To the skillet, add the onion. Season

with sea salt and freshly ground black pepper to taste and cook for 5 minutes, until onions are tender.

Place burgers on lettuce leaves and top with sautéed onion.



1g Dietary Fiber; 128mg Cholesterol; 120mg Sodium. Exchanges: 4 1/2 Lean Meat; 1/2

Vegetable; 5 Fat.




Day 3 - Serves 2

INGREDIENTS: 1 (1-pound) pork tenderloin


1 tablespoon fresh grated ginger


1/2 tablespoon arrowroot flour

1/4 cup low sodium chicken broth 1 tablespoon coconut aminos


Cook time: 6 hours

COOKING INSTRUCTIONS: In a large crock cooker, place the pork.

In a large bowl, whisk the remaining ingredients. Pour sauce over the pork and cover. Cook

for 6 to 8 hours, until pork reaches an internal temperature of 145 degrees. Slice and serve

warm.

SERVING SUGGESTION: Steamed asparagus and faux-tay-toes (steam cauliflower till tender; drain; mash with ghee, salt and pepper to taste till you get a mashed potatoes

texture.


trace Dietary Fiber; 148mg Cholesterol; 185mg Sodium. Exchanges: 0 Grain (Starch); 7

Lean Meat; 0 Vegetable; 0 Fat.




Day 4 - Serves 2

INGREDIENTS:

1/2 large boneless skinless turkey breast 1/2 teaspoon olive oil


taste 1/4 tablespoon coconut oil

1 cup cucumber, chopped

3 cups Romaine lettuce, chopped

1 cup arugula 1/2 large shallot, sliced

2 tablespoons balsamic vinegar

2 1/2 tablespoons extra virgin olive oil 1/2 teaspoon honey

1/2 clove garlic, minced




Rub turkey breast with olive oil and salt and pepper. To the grill, place the turkey and

close lid. Cook for 10 minutes on each side, until the center of the turkey is no longer pink.

Remove turkey from grill and allow to cool. Once turkey has cooled, cut into bite sized

pieces.

In a large bowl, add the cucumber, Romaine, arugula, shallot, turkey.

In a small bowl, whisk the remaining ingredients (vinegar through garlic) and sea salt and

freshly ground black pepper to taste. Pour dressing over salad, toss and serve.

SERVING SUGGESTION: Complete meal all on its own!


2g Dietary Fiber; 121mg Cholesterol; 134mg Sodium. Exchanges: 6 Lean Meat; 1/2

Vegetable; 0 Fruit; 4 Fat; 0 Other Carbohydrates.




Day 5 - Serves 2

INGREDIENTS:

2 cups arugula 2 tablespoons chopped shallots

1 small mandarin orange, peeled and

segmented

1 cup cooked and chopped shrimp

2 tablespoons apple cider vinegar

2 tablespoons extra virgin olive oil 1/2 tablespoon honey


taste

1/2 tablespoon lime juice


Cook time: N/A

COOKING INSTRUCTIONS: In a large bowl, mix the first 4 ingredients (arugula through shrimp).

In a small bowl, whisk the remaining ingredients (apple cider vinegar through lime juice) and pour over the salad. Toss salad and serve.



1g Dietary Fiber; 231mg Cholesterol; 272mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Lean

Meat; 0 Vegetable; 1/2 Fruit; 2 1/2 Fat; 1/2 Other Carbohydrates.




Day 6 - Serves 2

INGREDIENTS:

1 pound chicken livers (or chicken thighs) 1 tablespoon fresh lemon juice

1 teaspoon honey

1/2 tablespoon fresh chopped thyme Sea salt and freshly ground black pepper to taste

1/2 teaspoon onion powder

2 tablespoons almond flour 1 tablespoon coconut oil


1/2 small onion, sliced 1/2 cup zucchini, sliced

1/2 cup yellow squash, sliced



COOKING INSTRUCTIONS: In a large bowl, mix the first 7 ingredients (chicken through

almond flour).

Coat chicken well.

In a large skillet over medium heat, heat the coconut oil.

To the skillet, add the garlic and onion and cook for 5 minutes, until onion is tender.

To the onion mixture, add the chicken livers and cook for 5 minutes on each side.

To the skillet add the zucchini and yellow squash, stir and reduce heat to low. Cover skillet and cook for 15 minutes, until chicken livers are cooked through and vegetables

are tender.

Serve warm.

SERVING SUGGESTION: Cauli-rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam “rice” till tender; drain; salt and pepper to taste and

fluff with a fork).



(Starch); 6 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat; 0 Other Carbohydrates.



Paleo Dinner Answers

MENU Day 1: Chicken and Cauliflower Salad, add a relish tray Day 2: Ginger Grilled Steak, along with “Baked” sweet potatoes and a big salad Day 3: Bacon and Artichoke Stir-Fry, with a big salad of baby spinach on the side Day 4: Shrimp and Sweet Onion Skewers, serve with grilled asparagus on the side

Day 5: Broccoli Sesame Chicken Stir-Fry, serve over Cauli-Rice and add steamed baby carrots and snow peas Day 6: Rosemary Beef, along with Faux-Tay-Toes and shredded cabbage SHOPPING LIST: PROTEIN 1 1/2 pounds beef sirloin steak [D2] 2 pounds boneless beef chuck roast [D6] 1 pound bacon [D3] 2 large boneless skinless chicken breast halves [D5] 4 medium boneless skinless chicken breast halves [D1] 1 pound medium shrimp,

peeled and deveined (or buy frozen) [D4] CONDIMENTS Olive oil [D2] [D4] Extra virgin olive oil [D1] **Additional [D2] [D3] Coconut oil [D1] [D5] Apple cider vinegar [D6] Coconut aminos [D2] [D4] [D5] **Balsamic vinegar [D2] [D3]

PRODUCE Onions (1 large) [D3] Red onions (1/4 cup chopped) [D1] **Additional [D3] Sweet onions (1 large and 1 small) [D4][D6] Garlic (5 cloves) [D1] [D4] [D5] [D6]**Additional [D2] [D3] Shallots (1 large) [D3] Green onions (9) [D2] [D5] Cauliflower florets (2 cups thinly sliced) [D1] Broccoli florets (2 cups) [D5]

Artichokes (3 cups chopped) [D3] Arugula (4 cups) [D1] Mixed baby salad greens (4 cups) [D4] Gingerroot (1 tablespoon minced) [D2] Thyme (2 teaspoons chopped) [D1] [D3] Rosemary (1 tablespoon minced) [D6] Lemons (1/4 cup plus 2 tablespoons juice) [D1] [D4] [D5] Apples (1 large) [D3] **Sweet potatoes [D2] **Cauliflower [D5] [D6] **Cabbage [D6] **Asparagus [D4] **Carrots [D5] **Baby carrots [D1]

**Celery [D1] **Cherry tomatoes [D1] **Cucumbers [D1] **Lettuce (not iceburg) [D2] **Snow peas [D5] **Baby spinach[D3] OTHER Aluminum foil wrap Paper towels Metal or bamboo skewers [D4]

CANNED GOODS Low sodium chicken broth, or use homemade (1/2 cup) [D5] Low sodium beef broth, or use homemade (1/2 cup) [D2] SPICES

Sea salt (Keep on hand) Black peppercorns (Keep on hand) Sesame seeds [D5] **Basil [D2] [D3] **Oregano [D2] [D3]

**Caraway seeds [D6] DRY GOODS Arrowroot powder (1 teaspoon) [D2] DAIRY CASE Ghee (clarified butter) (2 teaspoons) [D2] **Additional [D6] FREEZER 1 pound medium shrimp, peeled and deveined (if not using fresh)


Purchase these ingredients if you are following

our suggested side dishes. Purchase the quantity to meet your family’s needs.

[D1] – [D6] = Day 1, Day 2, Day 3, etc…

Each recipe is assigned a day which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the

menu.




Day 1 - Serves 4

INGREDIENTS: 4 medium boneless skinless chicken breast halves

2 tablespoons coconut oil

Sea salt and freshly ground black pepper, to taste 4 cups arugula

1/4 cup chopped red onion

2 cups thinly sliced cauliflower florets

1/4 cup fresh lemon juice

3 tablespoons extra virgin olive oil 1 clove garlic, minced

1 teaspoon chopped fresh thyme

Prep Time: 15 minutes Cook Time: 10 to15 minutes

COOKING INSTRUCTIONS: Preheat grill to HIGH. Rub chicken with coconut oil, salt and pepper.

Reduce grill heat to MEDIUM-HIGH; place chicken on grill and cook for 5 minutes per side or until juices run clear. Transfer to a cutting board and set aside to cool then chop.

In a large bowl, toss together arugula, onion, cauliflower and chopped chicken.

In a small bowl, whisk together remaining ingredients (lemon juice through thyme); pour

mixture over salad then toss and serve.

SERVING SUGGESTION: A relish tray of carrot and celery sticks, cherry tomatoes and

cucumber spears.


2g Dietary Fiber; 137mg Cholesterol; 174mg Sodium. Exchanges: 0 Grain (Starch); 7 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 3 1/2 Fat.




Day 2 - Serves 4

INGREDIENTS:

1 1/2 pounds beef sirloin steak

1/2 cup low sodium beef broth, or use homemade 2 tablespoons coconut aminos

1 tablespoon minced gingerroot

1 teaspoon arrowroot powder

2 teaspoons ghee 2 teaspoons olive oil

3 green onions, thinly sliced



COOKING INSTRUCTIONS: Place steak on a cutting board and cut into 4 equal portions.

Using a meat mallet, pound each piece to a 1/2-inch thickness.

In a small bowl, whisk together next 4 ingredients (broth through arrowroot powder); set aside.

Melt the ghee and olive oil together in a large skillet or grill pan over medium-high heat until hot. Add steaks; cook for 2 to 3 minutes per side or until well browned on the outside

but pink in the middle.

Remove from skillet and place on a plate to rest, covering with foil to keep them warm.

Stir broth mixture and pour into the skillet. Bring to a boil; cook and stir for 2 minutes or

until thickened. Pour sauce over steaks and sprinkle with green onions.

SERVING SUGGESTION: “Baked” sweet potatoes – no need to heat the oven – just wash,

but do not dry, medium-sized sweet potatoes and place them in a slow cooker. Cover and cook on LOW for 6 to 7 hours or until tender. Add a big salad tossed with Leanne’s Basic

Vinaigrette.


trace Dietary Fiber; 107mg Cholesterol; 764mg Sodium. Exchanges: 0 Grain (Starch); 4

1/2 Lean Meat; ½ Vegetable; 2 1/2 Fat.




Day 3 - Serves 4

INGREDIENTS:

1 pound bacon, chopped 1 large onion, chopped

Sea salt and freshly ground black pepper, to taste

3 cups chopped artichokes

1 teaspoon chopped fresh thyme 1 large apple, cored and chopped

1 large shallot, diced



COOKING INSTRUCTIONS: Place chopped bacon in a large skillet over medium heat;

cook for 10 minutes or until brown and very crisp. Transfer to a paper towel lined plate.

Discard all but 1/2 tablespoon of bacon drippings from the skillet. Add onion, salt, pepper

and artichokes; cook for 10 minutes or until vegetables are tender. Add cooked bacon

along with remaining ingredients (thyme, apple and shallot); stir to blend well. Serve warm.

SERVING SUGGESTION: A big salad of baby spinach and sliced red onion tossed with

Leanne’s Basic Vinaigrette.

NUTRITION: 557 Calories; 42g Fat (67.9% calories from fat); 29g Protein; 16g Carbohydrate; 5g Dietary Fiber; 72mg Cholesterol; 1427mg Sodium. Exchanges: 0 Grain

(Starch); 3 1/2 Lean Meat; 2 Vegetable; 1/2 Fruit; 6 Fat.




DO-AHEAD TIP: If using bamboo skewers, presoak them in water for 30 minutes, to prevent burning on the grill.

Day 4 - Serves 4

INGREDIENTS:

1 pound medium shrimp, peeled and deveined

1 large sweet onion, cut into wedges Sea salt and freshly ground black pepper, to

taste

1 tablespoon olive oil


2 teaspoons coconut aminos 4 cups mixed baby salad greens

1 tablespoon lemon juice

Metal or bamboo skewers



COOKING INSTRUCTIONS: Preheat grill to MEDIUM.

In a large bowl, toss together first 6 ingredients (shrimp through coconut aminos).

Alternately thread shrimp and onion wedges onto skewers then place on the grill and cook for

10 minutes per side or until shrimp are pink and onion wedges are tender.

Serve skewers on a bed of salad greens and drizzle lemon juice on top.

SERVING SUGGESTION: Serve grilled or steamed asparagus on the side.

NUTRITION: 218 Calories; 5g Fat (22.5% calories from fat); 29g Protein; 12g Carbohydrate; 6g Dietary Fiber; 173mg Cholesterol; 440mg Sodium. Exchanges: 3 Lean Meat; 1/2

Vegetable; 0 Fruit; 1/2 Fat.




Day 5 - Serves 4

INGREDIENTS:

2 tablespoons coconut oil 2 cloves garlic, minced

6 green onions, chopped

1 tablespoon sesame seeds 1 tablespoon lemon juice

2 large boneless skinless chicken breast

halves, cut into strips

1/2 cup low sodium chicken broth, or use homemade

Sea salt and freshly ground black pepper, to

taste 2 cups broccoli florets

2 teaspoons coco aminos



COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet over medium heat. Add

first 5 ingredients (garlic through chicken); cook and stir for 5 minutes.

Add remaining ingredients (broth through coco aminos). Reduce skillet heat to low and cook

for 10 minutes or until chicken is cooked through and broccoli florets are tender-crisp.

SERVING SUGGESTION: Serve over Cauli-Rice (process cauliflower in a blender or food

processor until it resembles grains of rice; steam “rice” till tender; drain; salt and pepper to taste then fluff with a fork). Add steamed baby carrots and snow peas on the side.


Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat.




Day 6 - Serves 4

INGREDIENTS:

2 pounds boneless beef chuck roast



1 tablespoon minced fresh rosemary

1 small sweet onion, chopped 1/4 cup apple cider vinegar

Prep Time: 10 minutes Cook Time: 9 hours

COOKING INSTRUCTIONS: Place roast in a crock cooker; season with salt and pepper then add garlic, rosemary and onion. Pour vinegar over roast.

Cover and cook on LOW for 6 to 8 hours or until beef is fork-tender. Place roast on a cutting board and allow it to rest for 10 minutes. Slice beef then pour hot

crock cooker juices over the top.

SERVING SUGGESTION: Faux-Tay-Toes (steam cauliflower till tender; drain then mash with

ghee, salt and pepper to taste till you get a mashed potatoes texture). Add shredded cabbage sautéed in ghee then tossed with salt, pepper and caraway seeds.


Meat; 1/2 Vegetable; 0 Fruit; 4 Fat.




The Paleo Dinner Answers is different than any of our other Dinner Answers in that it is based on the “hunter/gatherer” principle which provides you with good, basic, healthy food. I strongly suggest you use organic in-season vegetables, organic free-range chicken and eggs, grass-fed beef, pastured pork and wild fish as much as possible. If you don’t eat pork, simply substitute chicken and slightly adjust cooking times. We use a soy sauce substitute from time to time called Coco-Aminos. I would suggest you order it online if it is unavailable at your grocery store or health food store. I bought mine at Amazon.com—not cheap, but it lasts a good long while.

And a few words of caution: Be aware of the possible presence of gluten (wheat) in many condiments and canned goods (vinegars, mustards, Worcestershire sauce, spice mixes, broths, ketchup, salsa, pasta sauce, canned tomatoes, tomato sauce, and tomato paste, to name a few). I like to make my own broths and spice mixes, and read all labels in detail to get around this. Although we provide Serving Suggestions with each recipe, I strongly suggest adding a nice big green salad with all the fixin’s (make sure you add good fats like, avocado, nuts or even bacon!) to each meal OR a bowl of Mitochondria Miracle Soup…OR even a little of both! These extra veggies will help round out your meals and give you extra micronutrients. As with other Dinner Answers, the Serving Suggestions are double-asterisked (**) on the Shopping Lists and are entirely optional.

Leanne’s Basic Vinaigrette Makes 1/4 cup 3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 clove garlic, pressed Pinch of dried basil Pinch of dried oregano Mix all together, use 1 tablespoon per salad.




MENU Day 1: Chicken and Cauliflower Salad, add a relish tray Day 2: Ginger Grilled Steak, along with “Baked” sweet potatoes and a big salad Day 3: Bacon and Artichoke Stir-Fry, with a big salad of baby spinach on the side Day 4: Shrimp and Sweet Onion Skewers, serve with grilled asparagus on the side Day 5: Broccoli Sesame Chicken Stir-Fry, serve over

Cauli-Rice and add steamed baby carrots and snow peas Day 6: Rosemary Beef, along with Faux-Tay-Toes and shredded cabbage SHOPPING LIST

PROTEIN 3/4 pound beef sirloin steak [D2] 1 pound boneless beef chuck roast [D6] 1/2 pound bacon [D3] 1 large boneless skinless chicken breast half [D5] 2 medium boneless skinless chicken breast halves [D1] 1/2 pound medium shrimp, peeled and deveined (or buy

frozen) [D4] CONDIMENTS Olive oil [D2] [D4] Extra virgin olive oil [D1] **Additional [D2] [D3] Coconut oil [D1] [D5] Apple cider vinegar [D6] Coconut aminos [D2] [D4] [D5] **Balsamic vinegar [D2] [D3]

PRODUCE Onions (1/2 large) [D3] Red onions (2 tablespoons chopped) [D1] **Additional [D3] Sweet onions (1/2 large and 1/2 small) [D4][D6] Garlic (3 cloves) [D1] [D4] [D5] [D6]**Additional [D2] [D3] Shallots (1/2 large) [D3] Green onions (5) [D2] [D5] Cauliflower florets (1 cup thinly sliced) [D1] Broccoli florets (1 cup) [D5] Artichokes (1 1/2 cups chopped)

[D3] Arugula (2 cups) [D1] Mixed baby salad greens (2 cups) [D4] Gingerroot (1/2 tablespoon minced) [D2] Thyme (1 teaspoon chopped) [D1] [D3] Rosemary (1/2 tablespoon minced) [D6] Lemons (3 tablespoons juice) [D1] [D4] [D5] Apples (1/2 large) [D3] **Sweet potatoes [D2] **Cauliflower [D5] [D6] **Cabbage [D6] **Asparagus [D4] **Carrots [D5] **Baby carrots [D1]

**Celery [D1] **Cherry tomatoes [D1] **Cucumbers [D1] **Lettuce (not iceberg) [D2] **Snow peas [D5] **Baby spinach[D3] DRY GOODS Arrowroot powder (1/2 teaspoon) [D2]

CANNED GOODS Low sodium chicken broth, or use homemade (1/4 cup) [D5] Low sodium beef broth, or use homemade (1/4 cup) [D2] SPICES Sea salt (Keep on hand) Black peppercorns (Keep on hand) Sesame seeds [D5] **Basil [D2] [D3]

**Oregano [D2] [D3] **Caraway seeds [D6] DAIRY CASE Ghee (clarified butter) (1 teaspoon) [D2] **Additional [D6] FREEZER 1/2 pound medium shrimp, peeled and deveined (if not using fresh) OTHER Aluminum foil wrap Paper towels Metal or bamboo skewers [D4]


Purchase these ingredients if you are

following our suggested side dishes. Purchase the quantity to meet your family’s needs.

[D1] – [D6] = Day 1, Day 2, Day 3, etc… Each recipe is assigned a day which corresponds to the shopping list. This is

handy if you need to alter any recipes or omit a certain recipe from the menu.




Day 1 - Serves 2

INGREDIENTS: 2 medium boneless skinless chicken breast halves 1 tablespoon coconut oil Sea salt and freshly ground black pepper, to taste 2 cups arugula 2 tablespoons chopped red onion

1 cup thinly sliced cauliflower florets 2 tablespoons fresh lemon juice 1 1/2 tablespoons extra virgin olive oil 1/2 clove garlic, minced 1/2 teaspoon chopped fresh thyme


Cook Time: 10 to 15 minutes

COOKING INSTRUCTIONS: Preheat grill to HIGH. Rub chicken with coconut oil, salt and pepper.

Reduce grill heat to MEDIUM-HIGH; place chicken on grill and cook for 5 minutes per side or until juices run clear. Transfer to a cutting board and set aside to cool then chop. In a large bowl, toss together arugula, onion, cauliflower and chopped chicken. In a small bowl, whisk together remaining ingredients (lemon juice through thyme); pour mixture over salad then toss and serve. SERVING SUGGESTION: A relish tray of carrot and celery sticks, cherry tomatoes and cucumber spears. NUTRITION: 434 Calories; 20g Fat (42.2% calories from fat); 56g Protein; 6g Carbohydrate; 2g Dietary Fiber; 137mg Cholesterol; 174mg Sodium. Exchanges: 0 Grain (Starch); 7 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 3 1/2 Fat.




Day 2 - Serves 2

INGREDIENTS: 3/4 pound beef sirloin steak 1/4 cup low sodium beef broth, or use homemade 1 tablespoon coconut aminos 1/2 tablespoon minced gingerroot

1/2 teaspoon arrowroot powder 1 teaspoon ghee 1 teaspoon olive oil 2 green onions, thinly sliced



COOKING INSTRUCTIONS: Place steak on a cutting board and cut into 2 equal portions. Using

a meat mallet, pound each piece to a 1/2-inch thickness.

In a small bowl, whisk together next 4 ingredients (broth through arrowroot powder); set aside. Melt the ghee and olive oil together in a large skillet or grill pan over medium-high heat until hot. Add steaks; cook for 2 to 3 minutes per side or until well browned on the outside but pink in the middle. Remove from skillet and place on a plate to rest, covering with foil to keep them warm. Stir broth mixture and pour into the skillet. Bring to a boil; cook and stir for 2 minutes or until thickened. Pour sauce over steaks and sprinkle with green onions. SERVING SUGGESTION: “Baked” sweet potatoes – no need to heat the oven – just wash, but do

not dry, medium-sized sweet potatoes and place them in a slow cooker. Cover and cook on LOW for 6 to 7 hours or until tender. Add a big salad tossed with Leanne’s Basic Vinaigrette. NUTRITION: 385 Calories; 26g Fat; 33g Protein; 3g Carbohydrate; trace Dietary Fiber; 107mg Cholesterol; 764mg Sodium. Exchanges: 0 Grain (Starch); 4 1/2 Lean Meat; 1/2 Vegetable; 2 1/2 Fat.




Day 3 - Serves 2

INGREDIENTS: 1/2 pound bacon, chopped 1/2 large onion, chopped Sea salt and freshly ground black pepper, to taste

1 1/2 cups chopped artichokes

1/2 teaspoon chopped fresh thyme 1/2 large apple, cored and chopped 1/2 large shallot, diced


COOKING INSTRUCTIONS: Place chopped bacon in a large skillet over medium heat; cook for 10 minutes or until brown and very crisp. Transfer to a paper towel lined plate. Discard all but 1/4 tablespoon of bacon drippings from the skillet. Add onion, salt, pepper and

artichokes; cook for 10 minutes or until vegetables are tender. Add cooked bacon along with remaining ingredients (thyme, apple and shallot); stir to blend well. Serve warm. SERVING SUGGESTION: A big salad of baby spinach and sliced red onion tossed with Leanne’s Basic Vinaigrette. NUTRITION: 557 Calories; 42g Fat (67.9% calories from fat); 29g Protein; 16g Carbohydrate; 5g Dietary Fiber; 72mg Cholesterol; 1427mg Sodium. Exchanges: 0 Grain Starch); 3 1/2 Lean Meat; 2 Vegetable; 1/2 Fruit; 6 Fat.




DO-AHEAD TIP: If using bamboo skewers, presoak them in water for 30 minutes, to

prevent burning on the grill.

Day 4 - Serves 2

INGREDIENTS: 1/2 pound medium shrimp, peeled and deveined 1/2 large sweet onion, cut into wedges Sea salt and freshly ground black pepper, to taste 1/2 tablespoon olive oil

1/ clove garlic, minced 1 teaspoon coconut aminos 2 cups mixed baby salad greens 1/2 tablespoon lemon juice Metal or bamboo skewers



COOKING INSTRUCTIONS: In a large bowl, toss together first 6 ingredients (shrimp through coconut aminos). Alternately thread shrimp and onion wedges onto skewers then place on the grill and cook for 10 minutes per side or until shrimp are pink and onion wedges are tender. Serve skewers on a bed of salad greens and drizzle lemon juice on top. SERVING SUGGESTION: Serve grilled or steamed asparagus on the side. NUTRITION: 218 Calories; 5g Fat (22.5% calories from fat); 29g Protein; 12g Carbohydrate; 6g Dietary Fiber; 173mg Cholesterol; 440mg Sodium. Exchanges: 3 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat.




Day 5 - Serves 2

INGREDIENTS: 1 tablespoon coconut oil 1 clove garlic, minced 3 green onions, chopped 1/2 tablespoon sesame seeds 1/2 tablespoon lemon juice

1 large boneless skinless chicken breast halves,

cut into strips 1/4 cup low sodium chicken broth, or use homemade Sea salt and freshly ground black pepper, to taste 1 cup broccoli florets 1 teaspoon coconut aminos



COOKING INSTRUCTIONS: Melt the coconut oil in a large skillet over medium heat. Add first 5

ingredients (garlic through chicken); cook and stir for 5 minutes. Add remaining ingredients (broth through coconut aminos). Reduce skillet heat to low and cook for 10 minutes or until chicken is cooked through and broccoli florets are tender-crisp. SERVING SUGGESTION: Serve over Cauli-Rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam “rice” till tender; drain; salt and pepper to taste then fluff with a fork). Add steamed baby carrots and snow peas on the side. NUTRITION: 228 Calories; 10g Fat; 31g Protein; 5g Carbohydrate; 2g Dietary Fiber; 68mg Cholesterol; 161mg Sodium. Exchanges: 0 Grain (Starch); 4 Lean Meat; 1 Vegetable; 0 Fruit; 1 1/2 Fat.




Day 6 - Serves 2

INGREDIENTS:

1 pound boneless beef chuck roast



1/2 tablespoon minced fresh rosemary

1/2 small sweet onion, chopped 2 tablespoons apple cider vinegar

Prep Time: 10 minutes Cook Time: 9 hours

COOKING INSTRUCTIONS: Place roast in a crock cooker; season with salt and pepper then add garlic, rosemary and onion. Pour vinegar over roast.

Cover and cook on LOW for 6 to 8 hours or until beef is fork-tender.

Place roast on a cutting board and allow it to rest for 10 minutes. Slice beef then pour hot

crock cooker juices over the top.

SERVING SUGGESTION: Faux-Tay-Toes (steam cauliflower till tender; drain then mash with ghee, salt and pepper to taste till you get a mashed potatoes texture). Add shredded

cabbage sautéed in ghee then tossed with salt, pepper and caraway seeds.


1g Dietary Fiber; 131mg Cholesterol; 115mg Sodium. Exchanges: 0 Grain (Starch); 5 Lean

Meat; 1/2 Vegetable; 0 Fruit; 4 Fat.




The Paleo Dinner Answers is different than any of our other Dinner Answers in that it is based on the “hunter/gatherer” principle which provides you with good, basic, healthy food. I strongly suggest you use organic in-season vegetables, organic free-range chicken and eggs, grass-fed beef, pastured pork and wild fish as much as possible. If you don’t eat pork, simply substitute chicken and slightly adjust cooking times. We use a soy sauce substitute from time to time called Coco-Aminos. I would suggest you order it online if it is unavailable at your grocery store or health food store. I bought mine at Amazon.com—not cheap, but it lasts a good long while.

And a few words of caution: Be aware of the possible presence of gluten (wheat) in many condiments and canned goods (vinegars, mustards, Worcestershire sauce, spice mixes, broths, ketchup, salsa, pasta sauce, canned tomatoes, tomato sauce, and tomato paste, to name a few). I like to make my own broths and spice mixes, and read all labels in detail to get around this. Although we provide Serving Suggestions with each recipe, I strongly suggest adding a nice big green salad with all the fixin’s (make sure you add good fats like, avocado, nuts or even bacon!) to each meal OR a bowl of Mitochondria Miracle Soup…OR even a little of both! These extra veggies will help round out your meals and give you extra micronutrients. As with other Dinner Answers, the Serving Suggestions are double-asterisked (**) on the Shopping Lists and are entirely optional.

Leanne’s Basic Vinaigrette Makes 1/4 cup 3 tablespoons extra virgin olive oil 1 tablespoon balsamic vinegar 1 clove garlic, pressed Pinch of dried basil Pinch of dried oregano Mix all together, use 1 tablespoon per salad.


Copyright © 2018 Leanne Ely All Rights Reserved DA-V17-27. May be copied for individual personal use only. If you’d like to share, please share our free menus available on the web at www.SavingDinner.com

Keto Dinner Answers

MENU:

Day 1: Chicken and Zucchini “Alfredo”

Day 2: Cumin Shrimp with

Cilantro Cauli Rice Day 3: Swedish Meatballs with

Asparagus

Day 4: Salmon and Avocado BLT Wilted Salad

Day 5: Curried Chicken Tacos

with Grilled Coleslaw

Day 6: Beefy Mexi-Toss with Avocado Crema

SHOPPING LIST

MEAT/POULTRY/SEAFOOD 1 ½ pounds boneless skinless

chicken thighs, cubed [D1]

1 1/2 pounds shelled and deveined shrimp [D2]

1 pound ground beef [D3]

1 pound ground pork [D3] 6 slices bacon [D4]

4 (6-ounce) salmon fillets [D4]

2 pounds boneless skinless

chicken breasts [D5] 1 1/2 pounds ground beef [D6]

CONDIMENTS Coconut oil [D1, D2, D3]

Olive oil [D2, D3, D5]

Stevia [D2, D4] Honey [D2]

Red wine vinegar [D4]

Extra virgin olive oil [D4, D5] Ghee [D6]

PRODUCE

Garlic (11 cloves) [D1, D2,

D3, D4, D5, D6] Leek (1 large) [D1]

Zucchini (2 large) [D1]

Green bell pepper (1 large) [D1]

Baby spinach (2 cups) [D1]

Basil (1/4 cup chopped) [D1] Limes (7 medium) [D2, D4,

D5, D6]

Cauliflower (1 large head)

[D2] Cilantro (2 bunches) [D2, D4,

D5, D6]

Parsley (1 bunch) [D3] Onion (1 small + 1 medium)

[D3, D6]

Asparagus (1 pound bunch) [D3]

Avocado (3 large) [D4, D6]

Red onion (1 large) [D4] Baby kale (6 cups) [D4]

Cherry tomatoes (1/2 cup

halved) [D4] Ginger (1/2 teaspoon grated)

[D5]

Purple cabbage (1 large head)

[D5] Cucumber (1 large) [D5]

Romaine lettuce (1 large

head) [D5] Mixed baby greens (4 cups)

[D6]

Grape tomatoes (1 ½ cups halved) [D6]

Jalapeno (1 medium) [D6]

Green onions (1/2 cup chopped) [D6]

CANNED GOODS

Full fat coconut milk (2 (14-

ounce) cans + 2 1/2 cups) [D1, D5, D6]

Pickled jalapeno (3

tablespoons chopped) [D5]

SPICES

Sea salt and freshly ground

black pepper [D1, D2, D3, D4, D5, D6]

Cumin [D2, D5, D6]

Cinnamon [D3] Nutmeg [D3]

Cloves [D3]

Curry powder [D5] Paprika [D5]

Oregano [D6]

Cayenne pepper [D6]

Garlic powder [D6] Onion powder [D6]






[D1] – [D6] = Day 1, Day 2, Day 3, etc.…

Each recipe is assigned a day which corresponds to the





Keto Dinner Answers

Day 1 - Serves 4

INGREDIENTS:

2 tablespoons coconut oil, divided 1 ½ pounds boneless skinless chicken thighs,

cubed

2 cloves garlic, minced Sea salt and freshly ground black pepper, to

taste

1 large leek, chopped

2 large zucchini, turned into zoodles or thinly sliced

1 large green bell pepper, seeded and diced

2 (14-ounce) cans full fat coconut milk 2 cups baby spinach

¼ cup chopped fresh basil

Prep Time: 15 Minutes

Cook Time: 20 Minutes

COOKING INSTRUCTIONS: In a large skillet over medium heat, heat the coconut oil. To the

oil, add the next 6 ingredients (chicken through bell pepper) and cook for 10 minutes, until the chicken is cooked through and the vegetables are tender.

To the chicken mixture add the coconut milk and spinach and stir. Turn off the heat and cover. When the spinach has wilted serve the chicken mixture with a sprinkle of basil.

Serving Suggestion: Big Salad tossed with Leanne’s Basic Vinaigrette (1 head lettuce (any kind but not iceberg), torn, Salad veggies of choice, 2 tablespoons extra virgin olive oil, 1

tablespoon balsamic vinegar, 1 garlic clove, pressed, Dried basil, to taste, Dried oregano, to

taste: Directions- In a large bowl, toss together torn lettuce and salad veggies of your choice. In a small bowl, whisk together extra virgin olive oil, balsamic vinegar, garlic and a pinch of

dried basil and oregano; drizzle dressing over salad.)



Keto Dinner Answers

Day 2 - Serves 4

INGREDIENTS:


1 1/2 pound shelled and deveined shrimp Sea salt and freshly ground black pepper to

taste

2 cloves garlic, minced

1 tablespoon cumin

Stevia to taste

2 medium limes, zest and juice

1 large head cauliflower, cut into florets, (or purchase prepared cauli-rice, fresh or

frozen)

1 tablespoon olive oil

¼ cup chopped cilantro



COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the oil, add the first 6 ingredients (shrimp through lime juice) and cook for 5 to 10 minutes, until

shrimp is opaque and cooked through.

In a food processor, pulse the cauliflower until cauliflower is a rice consistency if not using

the prepared.

In a large skillet over medium heat, heat olive oil. To the oil, add the cauliflower and cook

for 3 to 5 minutes until tender.

Serve shrimp over cauliflower rice and sprinkle with cilantro. Serve warm.

Serving Suggestion: N/A



Keto Dinner Answers

Day 3 - Serves 4

INGREDIENTS:

1 pound ground beef

1 pound ground pork Sea salt and freshly ground black pepper, to taste

2 tablespoons coconut oil

3 tablespoons chopped parsley 1/4 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/8 teaspoon ground cloves

1 ½ tablespoons olive oil 1/4 cup finely minced onion


1 pound asparagus, blanched

Prep Time: 15 Minutes Cook Time: 25 minutes

COOKING INSTRUCTIONS: In a large bowl, combine the next 8 ingredients (ground beef

through cloves).

Heat a large skillet over medium heat and add 1/2 tablespoon of oil. Add onion and garlic and cook for 2 minutes.

Add cooked ingredients to the meat mixture and mix to combine. Form mixture into meatballs and place on lined baking sheet.

In the heated skillet, add remaining oil and add meatballs in batches and cook for about 8 to 10 minutes, continuously rotating each ball, until they are browned and cooked throughout.

Remove, set aside and keep warm until all the meatballs are cooked. Serve warm alongside

the asparagus.

Serving Suggestion: Cauli-rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam “rice” till tender; drain; season with salt and pepper to taste

then fluff with a fork.



Keto Dinner Answers

Day 4 - Serves 4

INGREDIENTS:

6 slices bacon 1 large avocado, peeled, pitted and cubed

¼ cup chopped cilantro

1 large red onion, chopped ½ cup halved cherry tomatoes

4 (6-ounce) salmon fillets

3 tablespoons lime juice


6 cups baby kale

2 cloves garlic, minced 2 tablespoons red wine vinegar

Stevia to taste

3 tablespoons extra virgin olive oil Prep Time: 10 Minutes

Cook Time: 20 Minutes

COOKING INSTRUCTIONS: In a large skillet, heat to medium heat and cook bacon. Cook

until to your desired crispiness and set aside, on top of a plate lined with paper towels.

In a large bowl, toss the avocado through tomatoes and set aside.

On a large cutting board, season salmon with lime, sea salt and pepper. Place the salmon in the same heated skillet as the bacon was cooked in and cook for about 2 to 4 minutes on each

side or until it is cooked to the desired doneness. Set aside and keep warm and toss the kale

into the skillet until it wilts, add into the bowl with the tomatoes.

In a medium bowl whisk together the garlic through the extra virgin olive oil and pour over the

salad. Toss and top with crumbled bacon and the salmon fillets. Serve right away




Keto Dinner Answers

Do ahead tip: Marinate the chicken overnight or for at least 1 hour

Day 5 - Serves 4

INGREDIENTS:

2 pounds boneless skinless chicken breasts,

cubed 1 cup full fat coconut milk

1 1/4 tablespoons curry powder

1 teaspoon ground cumin 1/2 teaspoon paprika

1/2 teaspoon grated ginger


4 cloves garlic, minced


1 large head purple cabbage, cut into fourths

1 cup chopped cilantro

2 cups diced cucumber 3 tablespoons chopped pickled jalapeno

2 medium limes, juiced

2 tablespoons extra virgin olive oil large Romaine lettuce leaves

Prep Time: 10 Minutes Cook Time: 10 minutes

COOKING INSTRUCTIONS: Place chicken in a large bowl; add next 7 ingredients (coconut

milk through garlic); blend well. Cover bowl and marinate overnight in the refrigerator or at

room temperature for 1 hour.

Preheat grill to MEDIUM-HIGH. Brush grill grate with olive oil; grill cabbage fourths for 2 to

3 minutes per side or until grill marks appear; remove from grill and set aside to cool.

Next, grill marinated chicken for 4 to 6 minutes per side or until juices run clear; remove

from grill and set aside for at least 5 minutes before slicing. Chop grilled cabbage and place

it in a large bowl; add cilantro, cucumber, jalapeno, lime juice and extra virgin olive oil; salt and pepper to taste and toss well.

Assemble tacos by placing sliced chicken on the Romaine lettuce leaves; top with grilled coleslaw and roll up. Serve immediately.

Serving Suggestion: Big Salad tossed with Leanne’s Basic Vinaigrette (1 head lettuce (any

kind but not iceberg), torn, Salad veggies of choice, 2 tablespoons extra virgin olive oil, 1

tablespoon balsamic vinegar, 1 garlic clove, pressed, Dried basil, to taste, Dried oregano, to taste: Directions- In a large bowl, toss together torn lettuce and salad veggies of your choice.

In a small bowl, whisk together extra virgin olive oil, balsamic vinegar, garlic and a pinch of

dried basil and oregano; drizzle dressing over salad.)



Keto Dinner Answers

Day 6 - Serves 4

INGREDIENTS:

1 tablespoon ghee, or use coconut oil

1 medium onion, chopped 3 cloves garlic, minced

1 1/2 pounds ground beef


1 teaspoon dried oregano

1 teaspoon ground cumin 1/2 teaspoon cayenne pepper

2 medium limes, juiced, divided

4 cups mixed baby greens

1 1/2 cups halved grape tomatoes 1 medium jalapeno, seeded and chopped

1/2 cup chopped green onions

1/2 cup chopped cilantro 2 large avocados, peeled, pitted and cubed

1/4 teaspoon garlic powder

1/2 teaspoon onion powder 1/2 cup full fat coconut milk



COOKING INSTRUCTIONS: Melt the ghee (or coconut oil) in a large skillet over medium-

high heat; add onion and garlic and cook until onion has softened. Add ground beef,

breaking up the meat with a spoon, and cook until no longer pink; season with salt and pepper to taste, oregano, cumin and the cayenne. Pour half of the lime juice over the beef

mixture, stir in the greens and then remove it from the heat and allow it to cool for 5

minutes.

Place the mixed baby greens and beef in a large serving bowl; top with tomatoes, jalapeno,

green onion and cilantro; set aside.

In a medium bowl, combine avocados with salt and pepper, and remaining lime juice along

with the garlic powder, onion powder and coconut milk. Using a fork, smash mixture until

only small lumps remain; drizzle over the salad and serve.




Keto Dinner Answers

MENU:

Day 1: Chicken and

Zucchini “Alfredo” Day 2: Cumin Shrimp with

Cilantro Cauli Rice Day 3: Swedish Meatballs

with Asparagus Day 4: Salmon and Avocado

BLT Wilted Salad

Day 5: Curried Chicken

Tacos with Grilled Coleslaw Day 6: Beefy Mexi-Toss with

Avocado Crema SHOPPING LIST

MEAT/POULTRY/SEAFOOD 3/4 pound boneless skinless

chicken thighs, cubed [D1]

3/4 pound shelled and deveined shrimp [D2]

1/2 pound ground beef [D3]

1/2 pound ground pork [D3] 3 slices bacon [D4]

2 (6-ounce) salmon fillets [D4]

1 pound boneless skinless

chicken breasts [D5] 3/4 pound ground beef [D6]

CONDIMENTS Coconut oil [D1, D2, D3]

Olive oil [D2, D3, D5]

Stevia [D2, D4] Honey [D2]

Red wine vinegar [D4]

Extra virgin olive oil [D4, D5] Ghee [D6]

PRODUCE

Garlic (6 cloves) [D1, D2, D3,

D4, D5, D6] Leek (1/2 large) [D1]

Zucchini (1 large) [D1]

Green bell pepper (1/2 large) [D1]

Baby spinach (1 cup) [D1]

Basil (3 tablespoons chopped) [D1]

Limes (4 medium) [D2, D4, D5,

D6]

Cauliflower (1/2 large head) [D2]

Cilantro (1 bunch) [D2, D4, D5,

D6] Parsley (1/2 bunch) [D3]

Onion (1/2 small + 1/2

medium) [D3, D6] Asparagus (1/2 pound bunch)

[D3]

Avocado (1 1/2 large) [D4, D6] Red onion (1/2 large) [D4]

Baby kale (3 cups) [D4]

Cherry tomatoes (1/4 cup halved) [D4]

Ginger (1/4 teaspoon grated)

[D5]

Purple cabbage (1/2 large head) [D5]

Cucumber (1/2 large) [D5]

Romaine lettuce (1/2 large head) [D5]

Mixed baby greens (2 cups) [D6]

Grape tomatoes (3/4 cup halved) [D6]

Jalapeno (1/2 medium) [D6]

Green onions (1/4 cup chopped) [D6]

CANNED GOODS

Full fat coconut milk (1 (14-

ounce) can + 1 1/4 cups) [D1, D5, D6]

Pickled jalapeno (1 1/2

tablespoons chopped) [D5]

SPICES

Sea salt and freshly ground

black pepper [D1, D2, D3, D4, D5, D6]

Cumin [D2, D5, D6]

Cinnamon [D3] Nutmeg [D3]

Cloves [D3]

Curry powder [D5] Paprika [D5]

Oregano [D6]

Cayenne pepper [D6]

Garlic powder [D6] Onion powder [D6]






[D1] – [D6] = Day 1, Day 2, Day 3, etc.…

Each recipe is assigned a day which corresponds to the





Keto Dinner Answers

Day 1 - Serves 2

INGREDIENTS:

1 tablespoon coconut oil, divided

3/4 pound boneless skinless chicken thighs, cubed



taste 1/2 large leek, chopped

1 large zucchini, turned into zoodles or

thinly sliced 1/2 large green bell pepper, seeded and

diced

1 (14-ounce) can full fat coconut milk

1 cup baby spinach 3 tablespoons chopped fresh basil

Prep Time: 15 Minutes Cook Time: 20 Minutes

COOKING INSTRUCTIONS: In a large skillet over medium heat, heat the coconut oil. To the

oil, add the next 6 ingredients (chicken through bell pepper) and cook for 10 minutes, until

the chicken is cooked through and the vegetables are tender.

To the chicken mixture add the coconut milk and spinach and stir. Turn off the heat and

cover. When the spinach has wilted serve the chicken mixture with a sprinkle of basil.


kind but not iceberg), torn, Salad veggies of choice, 2 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 garlic clove, pressed, Dried basil, to taste, Dried oregano, to

taste: Directions- In a large bowl, toss together torn lettuce and salad veggies of your choice.

In a small bowl, whisk together extra virgin olive oil, balsamic vinegar, garlic and a pinch of dried basil and oregano; drizzle dressing over salad.)



Keto Dinner Answers

Day 2 - Serves 2

INGREDIENTS:


3/4 pound shelled and deveined shrimp Sea salt and freshly ground black pepper to

taste


1/2 tablespoon cumin

Stevia to taste

1 medium lime, zest and juice 1/2 large head cauliflower, cut into florets, (or

purchase prepared cauli-rice, fresh or frozen)

1/2 tablespoon olive oil

3 tablespoons chopped cilantro



COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the oil, add the first 6 ingredients (shrimp through lime juice) and cook for 5 to 10 minutes, until

shrimp is opaque and cooked through.

In a food processor, pulse the cauliflower until cauliflower is a rice consistency if not using the

prepared.

In a large skillet over medium heat, heat olive oil. To the oil, add the cauliflower and cook for 3

to 5 minutes until tender.

Serve shrimp over cauliflower rice and sprinkle with cilantro. Serve warm.




Keto Dinner Answers

Day 3 - Serves 2

INGREDIENTS:

1/2 pound ground beef

1/2 pound ground pork Sea salt and freshly ground black pepper, to

taste


1 1/2 tablespoons chopped parsley

pinch ground cinnamon

pinch ground nutmeg

pinch ground cloves 3/4 tablespoon olive oil, divided

3 tablespoons finely minced onion


1/2 pound asparagus, blanched



COOKING INSTRUCTIONS: In a large bowl, combine the next 8 ingredients (ground beef through cloves).

Heat a large skillet over medium heat and add 1/4 tablespoon of oil. Add onion and garlic and cook for 2 minutes.

Add cooked ingredients to the meat mixture and mix to combine. Form mixture into meatballs

and place on lined baking sheet.

In the heated skillet, add remaining oil and add meatballs in batches and cook for about 8 to

10 minutes, continuously rotating each ball, until they are browned and cooked throughout. Remove, set aside and keep warm until all the meatballs are cooked. Serve warm alongside

the asparagus.

Serving Suggestion: Cauli-rice (process cauliflower in a blender or food processor until it

resembles grains of rice; steam “rice” till tender; drain; season with salt and pepper to taste then fluff with a fork.



Keto Dinner Answers

Day 4 - Serves 2

INGREDIENTS:

3 slices bacon

1/2 large avocado, peeled, pitted and cubed 3 tablespoons chopped cilantro

1/2 large red onion, chopped

1/4 cup halved cherry tomatoes

2 (6-ounce) salmon fillets 1 1/2 tablespoons lime juice


taste 3 cups baby kale


1 tablespoon red wine vinegar

Stevia to taste 1 1/2 tablespoons extra virgin olive oil

Prep Time: 10 Minutes Cook Time: 20 Minutes

COOKING INSTRUCTIONS: In a large skillet, heat to medium heat and cook bacon. Cook

until to your desired crispiness and set aside, on top of a plate lined with paper towels.

In a large bowl, toss the avocado through tomatoes and set aside.

On a large cutting board, season salmon with lime, sea salt and pepper. Place the salmon in

the same heated skillet as the bacon was cooked in and cook for about 2 to 4 minutes on each side or until it is cooked to the desired doneness. Set aside and keep warm and toss the kale

into the skillet until it wilts, add into the bowl with the tomatoes.

In a medium bowl whisk together the garlic through the extra virgin olive oil and pour over the

salad. Toss and top with crumbled bacon and the salmon fillets. Serve right away




Keto Dinner Answers

Do ahead tip: Marinate the chicken overnight or for at least 1 hour

Day 5 - Serves 2

INGREDIENTS: 1 pound boneless skinless chicken breasts,

cubed

1/2 cup full fat coconut milk

3/4 tablespoon curry powder 1/2 teaspoon ground cumin

1/4 teaspoon paprika

1/4 teaspoon grated ginger Sea salt and freshly ground black pepper, to

taste

2 cloves garlic, minced 1 tablespoon olive oil

1/2 large head purple cabbage, cut into

fourths

1/2 cup chopped cilantro 1 cup diced cucumber

1 1/2 tablespoons chopped pickled jalapeno

1 medium lime, juiced 1 tablespoon extra-virgin olive oil

large Romaine lettuce leaves



COOKING INSTRUCTIONS: Place chicken in a large bowl; add next 7 ingredients (coconut

milk through garlic); blend well. Cover bowl and marinate overnight in the refrigerator or at room temperature for 1 hour.

Preheat grill to MEDIUM-HIGH. Brush grill grate with olive oil; grill cabbage fourths for 2 to 3 minutes per side or until grill marks appear; remove from grill and set aside to cool.

Next, grill marinated chicken for 4 to 6 minutes per side or until juices run clear; remove from grill and set aside for at least 5 minutes before slicing. Chop grilled cabbage and place it in a

large bowl; add cilantro, cucumber, jalapeno, lime juice and extra virgin olive oil; salt and

pepper to taste and toss well.

Assemble tacos by placing sliced chicken on the Romaine lettuce leaves; top with grilled

coleslaw and roll up. Serve immediately.


kind but not iceberg), torn, Salad veggies of choice, 2 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 garlic clove, pressed, Dried basil, to taste, Dried oregano, to

taste: Directions- In a large bowl, toss together torn lettuce and salad veggies of your choice.

In a small bowl, whisk together extra virgin olive oil, balsamic vinegar, garlic and a pinch of dried basil and oregano; drizzle dressing over salad.)



Keto Dinner Answers

Day 6 - Serves 2

INGREDIENTS: 1/2 tablespoon ghee, or use coconut oil

1/2 medium onion, chopped

2 cloves garlic, minced 3/4 pound ground beef


taste

1/2 teaspoon dried oregano 1/2 teaspoon ground cumin


1 medium lime, juiced, divided 2 cups mixed baby greens

3/4 cups halved grape tomatoes

1/2 medium jalapeno, seeded and chopped 1/4 cup chopped green onions

1/4 cup chopped cilantro

1 large avocado, peeled, pitted and cubed

pinch garlic powder 1/4 teaspoon onion powder

1/4 cup full fat coconut milk



COOKING INSTRUCTIONS: Melt the ghee (or coconut oil) in a large skillet over medium-high heat; add onion and garlic and cook until onion has softened. Add ground beef,

breaking up the meat with a spoon, and cook until no longer pink; season with salt and

pepper to taste, oregano, cumin and the cayenne. Pour half of the lime juice over the beef

mixture, stir in the greens and then remove it from the heat and allow it to cool for 5 minutes.

Place the mixed baby greens and beef in a large serving bowl; top with tomatoes, jalapeno, green onion and cilantro; set aside.

In a medium bowl, combine avocados with salt and pepper, and remaining lime juice along with the garlic powder, onion powder and coconut milk. Using a fork, smash mixture until

only small lumps remain; drizzle over the salad and serve.



menu produce canned goods 1 (15-ounce) can chickpeas · minutes, add corn, tomatoes, 1/4 teaspoon...

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