print: week plan recipes · 2019. 4. 26. · add the rest of the ghee and crack eggs into skillet....

1/8/19, 8:23 AMPRINT: Week Plan Recipes

of 23https://www.paleoplan.com/week-plan-recipes/?week=233611&action=print

Week Plan RecipesWeek of January 13 - January 19

Ham Stir-Fry Breakfast

Ingredients

Instructions

byMolly

Servings 4

Total Time: 20 minutes

Cook Time: 20 minutes

Nutrition InformationCalories 413

Carbohydrate 25g

Protein 27g

Fat 25g

2 tablespoon(s) coconut oil

/ medium onion(s), yellow diced12

8 medium mushroom(s), white button sliced

2 small sweet potato(es) diced into 1/4 inch cubes

/ teaspoon(s) thyme, dried14

1 pound(s) ham diced

/ teaspoon(s) black pepper freshly ground to taste12

2 medium avocado(s) diced

Heat a large saute pan over medium heat. When pan is hot, add coconut oil.

Add onions, mushrooms, sweet potatoes, and thyme.

Stirring frequently, cook until sweet potatoes are tender but firm (about 12-15 minutes).

Add small amounts of water (a few drops) to the pan and cover for a few minutes at a time in order to hasten the sweet

potatoes' cooking time.

Toss in ham until heated through.

Season with freshly ground black pepper, if desired, and top with avocado to serve.

https://www.paleoplan.com/recipes/paleo-pork-ham-bacon-recipes/ham-stir-fry-breakfast/?numberOfServings=4

https://www.paleoplan.com/author/mollypearl/



Baked Portobello and Tuna

Ingredients

Instructions

bystefan

Servings 2




Carbohydrate 13g

Protein 41g

Fat 41g

2 medium mushroom(s), portobello

2 can(s) tuna in oil drained

/ teaspoon(s) cayenne pepper or chili flakes (or hot sauce), to taste14

/ teaspoon(s) garlic powder14

/ teaspoon(s) black pepper freshly ground14

2 tablespoon(s) capers rinsed

2 teaspoon(s) dill, fresh chopped (optional)

1 tablespoon(s) coconut oil to grease baking sheet

1 medium avocado(s) sliced

Preheat oven to 450 F.

Mix tuna, cayenne, garlic powder, black pepper, dill (optional) and capers together in a bowl, then stuff into portobello caps.

Place caps on a lightly greased baking sheet and bake for 15-20 minutes (or until tops are browned and portobello cap has

softened slightly).

Top with sliced avocado and serve warm.

https://www.paleoplan.com/recipes/paleo-fish-seafood-recipes/simple-stuffed-portobello/?numberOfServings=2

https://www.paleoplan.com/author/stefan/



Bananalicious Nut-Free Banana Bread

Ingredients

Instructions

bySally Barden Johnson

Servings 12




Carbohydrate 18g

Protein 5g

Fat 10g

1 large banana(s) mashed

2 large egg(s)

/ cup(s) sunflower seed butter or nut butter34

/ cup(s) maple syrup13

1 tablespoon(s) vanilla

1 tablespoon(s) lemon juice

1 tablespoon(s) coconut oil melted plus more for greasing pan

/ cup(s) tapioca flour or starch12

1 teaspoon(s) cinnamon

/ teaspoon(s) ginger, ground14

/ teaspoon(s) nutmeg, ground14

1 teaspoon(s) baking soda

1 teaspoon(s) cream of tartar

/ teaspoon(s) sea salt14

Preheat oven to 350 F. Coat an 8.5x4.5 loaf pan with coconut oil. Cut a piece of unbleached parchment paper to fit the bottom

of the loaf pan and place in the pan. Coat the parchment with coconut oil.

https://www.paleoplan.com/recipes/paleo-desserts-cookies-recipes/bananalicious-nut-free-banana-bread/?numberOfServings=12

https://www.paleoplan.com/author/sallyj/



In a medium size bowl, combine the tapioca flour, cinnamon, ginger, nutmeg, baking soda, cream of tartar and salt and stir to

combine. Set aside.

Into a blender, add the bananas, eggs, sunflower seeds butter maple syrup, vanilla, lemon juice and coconut oil and process

briefly to combine.

Add the dry ingredients to the blender and process briefly until all the ingredients are combined into a batter.

Pour the batter into the pan and bake for 55-60 minutes until the top is browned and a toothpick inserted into the center comes

out clean. Allow to cool completely before slicing and serving.



Crockpot Bolognese Sauce and Spaghetti Squash

Ingredients


Servings 4

Total Time: 6 hours

Prep Time: 30 minutes

Cook Time: 6 hours


Carbohydrate 37g

Protein 32g

Fat 27g

/ pound(s) beef, ground12

/ pound(s) pork, ground12

4 slice(s) bacon (thick) chopped

1 medium carrot(s) chopped

1 medium celery stalk(s) chopped

1 medium onion(s) chopped

2 medium garlic clove(s) chopped

2 medium tomato(es) chopped

1 can(s) tomato paste (6 oz)

/ cup(s) almond milk, unsweetened (or coconut milk)12

/ cup(s) beef stock12

/ teaspoon(s) oregano, dried12

1 teaspoon(s) sea salt

/ teaspoon(s) black pepper12

1 large spaghetti squash

https://www.paleoplan.com/recipes/paleo-crock-pot-slow-cooker-recipes/crockpot-bolognese-sauce-and-spaghetti-squash/?numberOfServings=4




InstructionsSauté the bacon, beef and pork in a large pan until cooked. Drain on a towel and place in the crockpot.

Add the carrot, celery, onion, garlic, and tomato

Stir in the tomato paste, almond milk, beef broth, oregano, sea salt and pepper.

Cook on low for 6 hours.

One hour before serving, preheat oven to 375 F.

Cut the spaghetti squash in half crosswise (this is easier that trying to cut it lengthwise) with a large knife.

Scoop out the seeds.

Place each half cut side down in a baking dish and pour in about 1/2 inch of water.

Bake for 30-40 minutes, until squash in soft to the touch.

When squash is ready, remove it from the oven and cool until it can be handled without scorching your fingers.

Scrape the strands from the rind with a folk and portion into bowls.

Serve topped with Bolognese Sauce.



Chicken with Cumin, Kale and Red Peppers

Ingredients

Instructions

byMolly

Servings 4




Carbohydrate 17g

Protein 48g

Fat 26g

1 pound(s) chicken breasts, boneless, skinless diced

1 teaspoon(s) cumin

1 teaspoon(s) chili powder

/ teaspoon(s) sea salt (optional)12

2 medium garlic clove(s) minced


1 bunch(es) kale removed from woody stems

1 medium bell pepper(s), red diced

/ cup(s) almonds, slivered lightly toasted12

Combine chicken, cumin, chili powder, sea salt (if desired), and garlic in a medium bowl until chicken is fully coated.

Meanwhile, heat a large skillet over medium-high heat. Add coconut oil.

When pan is hot, add chicken (it should sizzle). Brown the chicken and stir occasionally (about 5-7 minutes).

Add kale leaves and red pepper. Stir and continue to cook until chicken is 165 F, and vegetables are slightly tender (about 5

more minutes).

Serve hot, topped with toasted almonds.

https://www.paleoplan.com/recipes/paleo-chicken-poultry-recipes/chicken-with-cumin-kale-and-red-peppers/?numberOfServings=4




Asparagus and Eggs

Ingredients

Instructions

byAimee McNew

Servings 2




Carbohydrate 10g

Protein 18g

Fat 25g

2 tablespoon(s) ghee divided

1 pound(s) asparagus trimmed

4 large egg(s)

/ teaspoon(s) sea salt to taste18

/ teaspoon(s) black pepper to taste18

/ teaspoon(s) garlic powder to taste18

In a large skillet, warm 1/2 of ghee over medium heat. Sauté asparagus until it softens, about 3-5 minutes. Set aside.

Add the rest of the ghee and crack eggs into skillet. Fry to desired doneness, about 1 minute for over easy, 2-3 minutes for

medium, and 4-5 minutes for a completely cooked yolk. Turn the egg halfway through, being careful not to break the yolk.

Serve warm.

Note: Optional: asparagus can be roasted or cooked ahead of time and reheated for breakfast.

https://www.paleoplan.com/recipes/members-only/asparagus-and-eggs/?numberOfServings=2

https://www.paleoplan.com/author/aimeem/



Fish and Vegetable Curry

Ingredients

Instructions

byangel

Servings 4




Carbohydrate 30g

Protein 45g

Fat 14g

2 pound(s) fish fillets cut crosswise into 1" slices

2 can(s) coconut milk, full fat (403 mL)

4 tablespoon(s) red curry paste

4 medium carrot(s) cut into thin matchsticks

1 head(s) cabbage(s), red thinly sliced

2 cup(s) cilantro, fresh chopped

Put coconut milk and red curry paste in a large sauté pan over medium heat. Cook for 3 minutes, stirring until combined.

Add carrots and red cabbage to pan. Cover and simmer for 4-5 minutes.

Add fish and simmer an additional 4-5 minutes, or until fish is fully cooked. Season with freshly ground black pepper and sea

salt, if desired.

Serve with fresh cilantro.

https://www.paleoplan.com/recipes/paleo-fish-seafood-recipes/fish-and-vegetable-curry/?numberOfServings=4

https://www.paleoplan.com/author/angel/



Breakfast Skillet with Eggs, Spinach, andMushrooms

Ingredients

Instructions

byAimee McNew

Servings 2




Carbohydrate 24g

Protein 19g

Fat 23g

2 tablespoon(s) avocado oil



/ teaspoon(s) garlic powder to taste18

2 cup(s) mushrooms, baby portobello chopped

/ medium onion(s), white diced12

4 large egg(s)

2 cup(s) spinach, baby

In a large skillet over medium-high heat, warm oil.

Add spices, mushrooms, and onions and sauté for 4-5 minutes, until mushrooms soften and onions start to brown. Stir

frequently.

Drop eggs into skillet and cook for an additional 2-3 minutes, until eggs set. Lightly stir together.

Add spinach and sauté for another 1-2 minutes. Serve hot.

https://www.paleoplan.com/recipes/members-only/breakfast-skillet-with-eggs-spinach-and-mushrooms/?numberOfServings=2

https://www.paleoplan.com/author/aimeem/



Coconut and Hazelnut Stuffed Dates

Ingredients

Instructions

byPaleo Plan

Servings 4




Carbohydrate 31.2g

Protein 8.1g

Fat 20.6g

16 large date(s) pitted

/ cup(s) coconut butter12

/ cup(s) hazelnuts, toasted finely chopped14

With a pairing knife, slice the dates lengthwise through the center, being careful not to cut it through.

Stir the coconut butter until soft and creamy. Fill each date with 1-2 teaspoons of the butter. Sprinkle with the toasted hazelnuts

and serve immediately.

https://www.paleoplan.com/recipes/paleo-snacks-recipes/coconut-and-hazelnut-stuffed-dates/?numberOfServings=4

https://www.paleoplan.com/author/pjmoretti25yahoo-com-2/



Sausage Stuffed Tomatoes

Ingredients

Instructions

byakasha

Servings 4




Carbohydrate 16g

Protein 20g

Fat 27g

6 large tomato(es)

1 pound(s) pork sausage, ground, seasoned

6 medium mushrooms, white button sliced

1 medium onion(s), yellow chopped

3 tablespoon(s) cilantro, fresh to garnish

Preheat oven to 350 F.

Over medium-high heat, brown onions, sausage and mushrooms together in a skillet.

While the above is cooking, cut the tops off the tomatoes. Spoon out the middle and add to the skillet.

Once onions, sausage and mushrooms are cooked, drain fat and residual moisture from pan.

Spoon mixture into tomato cups.

Bake for 10-15 minutes.

Sprinkle with fresh cilantro.

https://www.paleoplan.com/recipes/paleo-pork-ham-bacon-recipes/sausage-stuffed-tomatoes/?numberOfServings=4

https://www.paleoplan.com/author/akasha/



Paleo Thousand Island Dressing

Ingredients

Instructions

byKaren

Servings 8




Carbohydrate 8.2g

Protein 0.4g

Fat 9.8g

1 cup(s) Paleo mayonnaise

1 tablespoon(s) tomato paste

1 teaspoon(s) honey, raw

1 teaspoon(s) vinegar

1 small garlic clove(s)

3 tablespoon(s) pickles, sweet finely diced


Whisk all of the ingredients in a bowl until well combined. Store in an airtight container in the fridge for up to a week. You can

thin the dressing out with a bit of water or pickle juice if necessary.

https://www.paleoplan.com/recipes/paleo-salad-dressings-dips-recipes/paleo-thousand-island-dressing/?numberOfServings=8

https://www.paleoplan.com/author/kareniii33gmail-com/



Coconut Flour Pancakes Recipe

Ingredients

Instructions

byPaleo Plan

Servings 2




Carbohydrate 23g

Protein 12g

Fat 28g

/ cup(s) coconut flour14

/ teaspoon(s) baking soda18


/ cup(s) coconut milk, full fat more if needed14


3 large egg(s)

1 / tablespoon(s) honey, raw to taste12

/ teaspoon(s) vanilla12

4 tablespoon(s) maple syrup as needed to top pancakes

2 tablespoon(s) ghee for cooking

Thoroughly mix the eggs, coconut oil, and honey together.

Add the coconut milk and vanilla extract.

Throw in the coconut flour, baking soda, and salt. Mix, but remember, not too much

Melt a dab of butter in your skillet and then using a measuring cup, add a little batter to the pan. I recommend figuring out how

many pancakes you’d like to make beforehand so that you can use an appropriately sized cup or ladle.

Remember that you aren’t likely to see many bubbles forming on the top, so carefully check the underside of your pancake

https://www.paleoplan.com/recipes/members-only/coconut-flour-pancakes-recipe/?numberOfServings=2




before flipping. Extra kudos points for those of you who can flip without a spatula!

For best results, serve your pancakes right away.

Drown those bad boys in maple syrup, grab your fork, and have at ‘em!



Steak and Brussels Sprouts Skillet

Ingredients

Instructions

byKaren

Servings 4




Carbohydrate 13.5g

Protein 39.2g

Fat 23.7g

2 tablespoon(s) olive oil

1 pound(s) beef tenderloin cubed

5 cup(s) brussels sprouts finely shredded

/ cup(s) almonds sliced12

/ cup(s) cranberries, dried14



Heat a heavy bottomed skillet over medium high heat. When hot, add the oil and the beef. Season with salt and pepper and

cook until browned and done to your liking. Remove from pan.

Add the sprouts to the pan and cook until well browned and very crisp. Turn off heat.

Add the steak back to the pan, along with the almonds and cranberries. Stir until heated through and serve.

https://www.paleoplan.com/recipes/paleo-beef-steak-red-meat-recipes/steak-and-brussels-sprouts-skillet/?numberOfServings=4

https://www.paleoplan.com/author/kareniii33gmail-com/



Berries with Balsamic Vinegar and Almonds

Ingredients

Instructions

byakasha

Servings 2




Carbohydrate 16g

Protein 6g

Fat 11g

/ cup(s) berries, fresh (5 oz-2/3 cup)23

4 teaspoon(s) balsamic vinegar

/ cup(s) almonds, slivered13

Wash and slice fresh berries (if needed).

Evenly separate the berries between two small bowls.

Pour 2 teaspoons of balsamic vinegar over each serving.

Top with slivered almonds.

https://www.paleoplan.com/recipes/paleo-snacks-recipes/berries-balsamic-vinegar-almonds/?numberOfServings=2




Crispy Paleo Fish Sticks

IngredientsFish Sticks

Honey Mustard

Instructions

byPaleo Plan

Servings 2


Prep Time: 5 minutes



Carbohydrate 22g

Protein 33g

Fat 20g

2 piece(s) fish fillet(s), (4-6oz) thinly sliced

/ cup(s) almond flour12

/ teaspoon(s) garlic powder12

/ teaspoon(s) onion powder14

/ teaspoon(s) cayenne pepper optional14



1 large egg(s) beaten


2 tablespoon(s) honey, raw

2 tablespoon(s) mustard, dijon

Preheat oven to 350 ℉ and grease a baking sheet with coconut oil.

In a shallow dish, mix the almond flour, garlic powder, onion powder, cayenne, and salt and pepper to taste.

https://www.paleoplan.com/recipes/members-only/crispy-paleo-fish-sticks/?numberOfServings=2




Beat eggs gently in a shallow dish and dip the fish into the eggs. Transfer the fish to the almond flour and coat the fish with the

mixture.

Carefully place fish on the baking sheet and bake 10-12 minutes, flipping halfway through, until it’s golden brown and flakes

easily with a fork.

While the fish sticks are baking, whisk together the honey and mustard until smooth. Serve with the fish sticks and enjoy!



Belgian Waffles with Blueberries

Ingredients

Instructions


Servings 2




Carbohydrate 23g

Protein 20g

Fat 31g

3 large egg(s)

1 cup(s) cashew meal

/ cup(s) coconut milk, full fat14

/ teaspoon(s) baking soda12

/ teaspoon(s) vanilla12

/ teaspoon(s) sea salt (optional)14

/ cup(s) blueberries, fresh or frozen12

1 tablespoon(s) coconut oil melted for greasing the waffle iron

Preheat waffle iron to the lowest setting.

Place the first five ingredients (eggs, cashew meal, coconut milk, baking soda, vanilla) and salt (if using), in the order listed into a

blender and process until completely smooth.

Brush waffle iron with melted coconut oil and pour batter in, filling almost to the edges (about 3/4 cup per waffle).

Close the lid and cook for one to three minutes until waffles release easily.

Top each waffle with 1/4 cup blueberries and serve.

https://www.paleoplan.com/recipes/paleo-breakfast-eggs-recipes/belgian-waffles-blueberries/?numberOfServings=2




Caribbean Jerk Chicken

Ingredients

byMolly

Servings 4

Total Time: 3 hours


Passive Time: 2-12 hours


Carbohydrate 15g

Protein 37g

Fat 16g

1 small onion(s), yellow peeled and roughly chopped

1 medium jalapeno pepper(s) de-seeded and chopped

/ cup(s) coconut aminos12

/ cup(s) pineapple juice12

/ cup(s) olive oil14

/ cup(s) apple cider vinegar14

1 medium lime(s), juiced

1 teaspoon(s) honey, raw

2 medium garlic clove(s) minced

/ teaspoon(s) nutmeg, fresh grated12

/ teaspoon(s) ginger, ground12

/ teaspoon(s) allspice12

/ teaspoon(s) red pepper flakes crushed12

1 cup(s) cilantro, fresh chopped

4 piece(s) chicken breast(s), boneless skinless (4-6 oz)


/ teaspoon(s) black pepper freshly ground14

https://www.paleoplan.com/recipes/paleo-chicken-poultry-recipes/caribbean-jerk-chicken/?numberOfServings=4




InstructionsCombine onion, jalapeno, coconut aminos, pineapple juice, olive oil, cider vinegar, lime juice, honey, garlic, nutmeg, ginger,

allspice, and crushed red pepper in a blender or food processor and blend until a smooth paste forms (about 1 to 2 minutes).

In a shallow dish (or resealable bag) pour the marinade over chicken breasts add the ciltrantro on top. Cover (or close bag) and

place in the refrigerator for several hours or overnight.

When ready to cook, preheat a gas or charcoal grill to high heat. NOTE: If you don't have a grill, simply heat a large sauté pan

over medium high heat.

When grill is hot, remove chicken from marinade (save leftover marinade) and grill or sauté until internal temperature reaches

165 F (about 4 to 5 minutes on each side).

While chicken is cooking, pour remaining marinade in a small saucepan and bring to a boil over high heat. Simmer for 5

minutes.

When chicken is fully cooked, remove from the grill and allow to rest for 5 minutes. Before serving, brush chicken with

remaining boiled glaze. Season with sea salt and black pepper.

Serve alongside steamed vegetables or on top of fresh greens.



Cauliflower Rice

Ingredients

Instructions

byakasha

Servings 4




Carbohydrate 11g

Protein 4g

Fat 7g

1 head(s) cauliflower cut into small florets

2 tablespoon(s) coconut oil or olive oil

1 tablespoon(s) optional seasonings for cauliflower sea salt, garlic, ginger, coconut aminos, curry, garlic or

freshly ground black pepper

Place the raw cauliflower florets into a food processor and pulse several times, until it has a grainy, rice-like consistency. Season

with sea salt and freshly ground black pepper, if desired.

Meanwhile, heat a large sauté pan over medium-high heat. When pan is hot, add coconut or olive oil.

Add riced cauliflower and additional seasonings (if desired), and sauté, stirring frequently for 4 to 5 minutes, or until cauliflower

is warmed through and slightly tender.

https://www.paleoplan.com/recipes/paleo-side-dishes-vegetables-recipes/cauliflower-rice/?numberOfServings=4


print: week plan recipes · 2019. 4. 26. · add the rest of the ghee and crack eggs into skillet....

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