the how to use this meal plan - amazon s3meal+plan... · 2015-11-06 · slow cooker raspberry chili...

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theEssential PALEO COOKBOOK

How To Use This Meal P lanWe designed the meal plan to be as user-friendly as possible, but there are a few details you should know before starting to use it:

1. DESIGNED FOR 2 PEOPLE The meal plan is designed for 2 people eating at each meal. If you’re cooking for a different number of people, then simply increase or decrease the amounts by the correct number.

2. EACH MEAL IS LABELED Each meal is labeled with B and D (short for Breakfast and Dinner) followed by a number (for the day number - Sunday is #1).

3. EASY TO SWITCH OUT RECIPES All the ingredients in the Shopping List for each week is labeled with the meal and day number so that you can easily switch out a recipe or ingredient from our meal plan and shopping list. STAPLE INGREDIENTS refer to ingredients already listed in Pantry List that you likely have on hand.

4. PREP NOTES We’ve tried to keep prep during the week days to a minimum as we know it’s tough when you’re busy all day. We’ve also utilized some batch cooking techniques so you’re not making every meal from scratch each day. Cooking 1 batch means cooking the recipe exactly as it’s written in the Essential Paleo Cookbook (regardless of the number of servings it makes).

5. NO DESSERTS INCLUDED No desserts have been included in the meal plan as desserts are not an essential part of the Paleo diet. However, if you want to add in desserts for any given meal, then feel free to pick one from the Essential Paleo Cookbook or from the 30-Minute Paleo Dessert Recipes Cookbook.

6. NO LUNCHES INCLUDED To simplify your meal preparation, we’ve omitted lunch from the meal plan. Instead, we suggest eating salads or leftovers for lunch. Salads are easy to throw together or else to purchase at a store.

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4


DINNER (D1)Sunday

Sweet Potato Breakfast Hash (1

batch)

Throw-In-The- Pot Slow Cooker

Shredded BBQ Pork (½ batch)

with

BBQ Sauce (1 batch)

and

Cauliflower White Rice (1 batch)

Pineapple Pork (1 batch)

with

Leftover Cauliflower White Rice (1 batch)

AM• Prepare 4 batches of Fruit n’ Nut

Granola. Store for Tuesday’s and Friday’s breakfast.

• In the morning, start 1 batch of Slow Cooker Pork. At night, add BBQ sauce to ½ the batch. Keep the other ½ for use in tomorrow’s dinner.

PM• Make 2 batches of Cauliflower White

Rice. Keep 1 batch to accompany tomorrow’s dinner.

PM• Use yesterday’s leftover pork to make

tonight’s Pineapple Pork.

Perfect Green Smoothie (2

batches)

BRUNCH (B1) Prep Notes:

DINNER (D2)Monday

Prep Notes: BREAKFAST (B2)

5


DINNER (D3)Tuesday

Prep Notes:

DINNER (D4)Wednesday

Prep Notes:

Pre-Made Fruit n’ Nut Granola (2 batches)

Spaghetti Squash Bolognese (1/2 batch)

Stuffed Peppers with Cinnamon Butternut

Squash & Ground Beef (½ batch)

PM• Freeze 2 bananas for tomorrow’s

Chocolate Avocado Smoothie.

Perfectly Scrambled Eggs

(2 batches)

DINNER (D5)Thursday

Prep Notes:

Italian Seasoning Crusted Lamb

(2 batches)

with

Mushrooms with Red Wine and

Rosemary (1 batch)

Chocolate Avocado Smoothie (1 batch)

BREAKFAST (B5)

BREAKFAST (B4)

BREAKFAST (B3)

6


DINNER (D6)Friday

Prep Notes:

DINNER (D7)Saturday



and

Ultimate Frothy Coffee (2 batches)

Slow Cooker Raspberry Chili

(1/3 batch)

and

Crunchy Kale Chips (1 batch - use oven or microwave method)

PM• Prepare 1 batch of Slow Cooker

Raspberry Chili first thing in the morning. Set your slow cooker to start so the meal is ready for your dinner. Once cooked, divide into 3: dinner and freeze the remainder for hectic weekday meals.

Fish Tacos (1 batch) PM• Make 1 batch of Luxuriously Simple

Bone Broth. Refrigerate 4 cups for use throughout the week, freeze any remainder in ice-cube trays (then pop the cubes of broth and store in a zip-lock freezer bag for handy anytime use).

• Make ½ batch of Coconut Mayonnaise (15 minutes) as it’s needed for the white sauce in the Fish Tacos.

2-Ingredient Pancakes

(2 batches)

and

Coconut Masala Chai Tea (1 batch)

BREAKFAST (B6)

7


8


o ½ cup (20 g) fresh basil (D3) o 4 large bell peppers (D4, D6) o 1 cup (140 g) butternut squash (D4) o 1 head (approx. 440 g) of cauliflower (D1)

o 2 chili peppers (D6) o ¼ cup, 2 Tablespoons (6 g) cilantro (D2, D7)

o 10 cloves of garlic (D2, D3, D6) o 1 teaspoon (2 g) ginger (D2) o 4 large kale leaves (D6) o 4-6 lettuce leaves (D7) o 10-12 medium-sized button mushrooms (approx. ½ lb (227 g) (D5)

o 3/4 onion (D3, D4) o Approx. 1 cup parsley for garnish (optional) (D4)

o 2 Italian squash (optional) (D6) o ½ spaghetti squash (D3) o 4 large handfuls of spinach or kale (B2)

o 1 sweet potato (B1) o 1 Tablespoon (2 g) fresh thyme leaves (B1)

o ½ zucchini (B1)

(can be fresh or frozen without added sugar) o 1 avocado (B5) o 6 bananas (B2, B5, B7) o 4-6 slices of lime (D7) o 2 cups (490 g) of pineapple chunks (frozen or fresh) (D2)

o 1 lb (454 g) fresh raspberries (D6) o ½ cup (70 g) frozen raspberries (B5)

Vegetable Fruit

9


o 1 lb (454 g) tilapia (or halibut/cod)

o 3-4 lbs (1361-1814 g) of bones (for bone broth)

o 4¼ lbs (1924 g) ground or minced beef (D3, D4, D6)

o 1 lb (454 g) ground liver (optional) (D6)

o 2 lamb steak or chop (1 lb or 500 g) (approx. 3/4-inch thick) (D5)

o 2 lbs (908 g) pork shoulder (or pork shoulder collar) (D1)

Seafood

Meat

o ¼ Tablespoon (1 g) crushed red pepper (optional) (D6)

o 2 Tablespoons (0.6 oz or 18 g) Italian seasoning (D5)

o 1 Tablespoon (15 ml) lime juice (D7)

o 1 Tablespoon (2 g) loose black tea leaves (B7)

o ½ teaspoon (1 g) mustard powder (optional) (D1)

o 20 Szechuan peppercorns (D1) o 2 Tablespoon (16 g) potato starch (B2)

o 4 prunes (optional for: B3, B6) o 2 cups (200 g) pumpkin seeds (B3, B6)

o 60 raisins (B3, B6) o ¼ cup (60 ml) red wine (D5) o 1 cup salsa (D7) o 2-3 cups (480-720 ml) of whatever coffee you like (or black or rooibos tea) (B6)

Other

10


o 2 2/3 cups (~290 g) almonds (B2, B3, B6)

o 2 cups, 2 Tablespoons (510 ml) almond milk or coconut milk (B5, B6)

o 6 Tablespoons (90 ml) apple cider vinegar (D1, D7, for bone broth)

o 2 Tablespoons (10 g) dried basil (D6, optional for: B7)

o 1 Tablespoon & 1 teaspoon (8 g) black pepper (D6, B7)

o 14-16 (~40 g) brazil nuts (B2) o 1 Tablespoon, 1 teaspoon (8 g) cardamom (D4, B7)

o 1 teaspoon (2 g) cayenne pepper (D6)

o 3/4 teaspoon (2 g) and a dash chili powder (D6, D7, optional for: D1)

o 1 Tablespoon and 2 teaspoons (13 g) cinnamon (D1, D4, B7)

o 1 ¼ teaspoon (2.5 g) cloves (D1, B7)

o 1 Tablespoon (15 ml) coconut aminos or tamari soy sauce (D1)

o 1 cup (240 ml) coconut cream (B7) o ½ cup (56 g) coconut flour (D7)

Staple o 2 cups (480 ml) coconut milk (B2) o 1 Tablespoon, 2½ teaspoons (15 g) cumin powder (D6, D7)

o 10 eggs (B4, D4, B7, D7) o 6 Tablespoons (1.8 oz or 50 g) garlic powder (D1, D5, D7)

o 1 teaspoon (2.5 g) gelatin powder (D1)

o 4 Tablespoons (42 g or 60 ml) ghee (D1, D5, B6)

o 2 Tablespoons (10 g) ginger powder (D1, B7)

o 1 teaspoon (5 ml) hot sauce (D1) o 1 Tablespoon, ½ teaspoon (8 g) nutmeg (D1, B7)

o 2 Tablespoons (30 ml) olive oil (D6) o 1 Tablespoon (7 g) onion powder (D1)

o 1 Tablespoon, 1 teaspoon (7 g) dried oregano (D6, D7)

o 2 ½ Tablespoons, ½ teaspoon (19 g) paprika (D6, optional for: D1)

o 2 teaspoons (15 g) of raw honey (D1, B7, optional for: D7)

o 1 sprig of rosemary (D5) o Stevia equivalent to ½ Tablespoon (6 g) of sugar (optional for: D1)

o 3 3/4 6 oz (170 g) cans of tomato paste (D1, D3, D6)

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o 3 3/4 14.5 oz (~820 g) cans of diced tomatoes (D3, D6)

o 1-2 Tablespoons (5-10 g) unsweetened cacao powder (B5)

o ¼ cup walnuts (D4) o 2 Tablespoon (16 g) pure whey protein (B2)

o Salt and Pepper (seasoning for most meals)

o Coconut Oil

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13


DINNER (D1)Sunday


DINNER (D2)Monday

Prep Notes:

Sweet n’ Salty Bacon Egg Muffins

(2 per person)

and

Fruit n’ Nut Granola

(2 batches)

Slow Cooker Jerk Chicken (½ batch)

with

Bacon Acorn Squash Mash (1 batch)

AM• Make 1 batch of Sweet n’ Salty Bacon

Egg Muffins (12 muffins). Serve 4 muffins for brunch, refrigerate 8 for Thursday’s dinner and snacks.

• Prepare 6 batches of Fruit n’ Nut Granola. Store 4 batches in airtight tupperware for Monday and Friday’s breakfast.

PM• Make 1 batch of Jerk Chicken. Serve ½,

and keep ½ for a quick meal or lunch. The chicken requires 5 hours cooking time so make sure it’s in the slow cooker by early afternoon.

Pressure Cooker Chicken Stew (1 batch)

PM• Make 2 batches of the Pressure

Cooker Chicken Stew. Refrigerate 1 batch for tomorrow’s breakfast. NOTE - if you’re using the slow cooker for this recipe, then please start it in the morning.


BREAKFAST (B2)

14


DINNER (D3)Tuesday

Prep Notes:


Prep Notes:

DINNER (D5)Thursday

Prep Notes:

Fool-Proof Poached Egg (2 batches)

Serve the egg with the leftover Chicken

Stew (1 batch)

Mu Shu Pork (1 batch)

Rosemary Baked Salmon (1 batch)

with

Balsamic Fruit Salad (1 batch)

and

Leftover Luxuriously Simple Bone Broth (1 cup per

person)

Creamy Breakfast Porridge

(2 batches)

Hearty Cauliflower, Leek, and Bacon Soup (½ batch)

with

Pre-Made Sweet and Salty Egg and Bacon Muffins (2 muffins

per person)

PM• Make 1 batch of Hearty Cauliflower,

Leek, and Bacon Soup using the Bone Broth (instead of chicken or vegetable broth) you made on Saturday and refrigerate half for a snack later.

Perfect Green Smoothie (2 batches)

BREAKFAST (B3)

BREAKFAST (B4)

BREAKFAST (B5)

15


DINNER (D6)Friday

Prep Notes:

DINNER (D7)Saturday


Pre-Made Fruit n’ Nut Granola (2

batches)

Slow Cooker Ropa Vieja (1/3 batch)

with

Sesame Cucumber Mash (2 batches)

and

Jalapeño Corn Bread (2 muffins)

Thai Lemongrass Shrimp Soup (½ batch)

with

Pre-Made Jalapeño Corn Bread (2 muffins)

AM• Prepare 1 batch of Ropa Vieja first

thing in the morning. Set your slow cooker to start so the meal is ready for your dinner. Once cooked, divide into 3: one portion for dinner and freeze two portions for a hectic weekday meal for 2.

PM• Make 1 batch of Jalapeño Corn Bread.

Refrigerate leftovers to eat with dinner for the following few days.

2-Ingredient Pancakes

(2 batches)

and

Pumpkin Spice Latte

(2 batches)

BREAKFAST (B6)

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17


o 2 medium-sized acorn squash (D1) o 1 8-ounce (227 g) can of sliced bamboo shoots (D3)

o 14-20 fresh basil leaves (D4, D6) o 3 bell peppers (D6) o 15 Napa cabbage leaves (D3) o ½ head of cauliflower (D5) o 5 carrots (B1, D2, B3) o ¼ cup (4 g) cilantro (D6) o 10 ounces (284 g) collard greens (approx. 1 bunch) (D1)

o 6 stalks of celery (D2, B3) o 2 cucumber (24 oz or 680 g) (D6) o 2 cloves garlic (D6) o ½ teaspoon (1 g) fresh ginger (D3) o 1 leek (D5) o Lettuce leaves (optional) (D3) o 1 ¼ cup (75 g) parsley (D2, B3, D6) o ¼ cup (25 g) scallions (for garnish: D3)

o 1 cup (89 g) shiitake mushrooms (D3)

o 4 large handfuls of spinach or kale (B5)

o 3 jalapeño peppers (D6)

o 4 banana (B5, B7) o ½ navel orange (D1) o 1 peach (ripe, but not too soft) (D4) o Handful of blueberries (D4) o ½ lime (D6)

Vegetable

Fruit

o ½ lb (227 g) cherry or grape tomatoes (D4)

o 1 Tablespoon (2 g) fresh thyme leaves (D2, B3)

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o 2 salmon fillets (fresh or defrosted) (D4)

o 5 strips of bacon, ½ cup (16 g) cooked bacon (B1, D5)

o 1 lb (454 g) bacon, uncooked (D1) o 5 chicken drumsticks and 5 chicken wings (or you can use a whole chicken or 5 chicken breasts) (D1)

o 4-6 chicken breasts (approx. 1 lb or 450 g), diced (D2, B3)

o 3 lbs (1362 g) flank steak (D6) o ½ lb (227 g) pork tenderloin, cut into small thin 1-inch long strips (D3)

Seafood

Meat

o Arrowroot flour/powder for thickening (optional) (D2, B3)

o Approx. 1 teaspoon of bacon fat for greasing (B1)

o 2 cups (480 ml) black coffee (B7) o 90 raisins (B1, B2, B6) o 6 prunes (optional for: B1, B2, B6) o 1 Tablespoon, 4 teaspoons (20 g) garlic powder (D1, D6)

o 2 Tablespoons (16 g) potato starch (B5)

o 2 Tablespoons (30 g) pumpkin puree (B7)

o Pinch of saffron (optional) (D1) o 2 teaspoon (10 ml) sesame oil (D6) o 1 Tablespoon (15 ml) white wine vinegar (or apple cider vinegar) (D6)

Other

19


o 4 2/3 cups (490 g) almonds (B1, B2, B4, B5, B6)

o ¾ cup (90 g) almond flour (D6) o 4 ½ - 6 ½ teaspoons (22.5-32.5 ml) apple cider vinegar (D3, optional for: B3)

o 2 teaspoons (9 g) baking powder (D6)

o ½ Tablespoon (7 ml) of balsamic vinegar (D4)

o 14-16 (~40 g) brazil nuts (B5) o Less than a teaspoon of cardamom (optional) (B4)

o 1 teaspoon (2 g) cayenne pepper (D1)

o 14 cups (2.4 liter) chicken broth (D2, B3, D5)

o 2 ½ teaspoons (8 g) cinnamon powder (B4, B7)

o Less than a teaspoon of cloves (B7) o ¼ cup (30 g) coconut flour (D6) o 2 cups (297 ml) coconut cream (B1, B4)

o 1 Tablespoon (10 g) cumin powder (D6)

o Less than a teaspoon of cloves (B4)

Staple o 2 ½ cup (600 ml) coconut milk (B5, D6)

o 14 eggs (B1, B3, D3, D6, B7) o 2 Tablespoons (30 ml) ghee (B7) o 1 teaspoon (4 g) nutmeg (B4, B7) o ½ cup, 2 Tablespoons (150 ml) olive oil (D4, D4, D6)

o 1 Tablespoon, 2 teaspoons (19 g) onion powder (D1, D6)

o 4 teaspoons (9 g) paprika (D1) o 1 teaspoons (2 g) black pepper (D1) o 2 teaspoons (4 g) white pepper (D1) o 3 cups (300 g) pumpkin seeds (B1, B2, B6)

o 1 Tablespoon (5 g) dried oregano (D6)

o 2 Tablespoons, 2 teaspoons (56 g) raw honey (B4, D6)

o 1 Tablespoon (2 g) fresh rosemary leaves (D4)

o 1 Tablespoon, 2 teaspoon (25 ml) tamari sauce (D2, B3, D3)

o 2 6-ounce (170 g) cans tomato paste (D6)

o 2 teaspoons (3 g) dried thyme (D1) o 2 Tablespoons (14 g) unflavored gelatin powder (optional) (D2, B3)

o 2 Tablespoons (16 g) pure whey protein (B5)

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o Coconut Oil

21


22


DINNER (D1)Sunday


DINNER (D2)Monday

Prep Notes:

Perfectly Scrambled Eggs (2 batches)

and

Fruit n’ Nut Granola (2 batches)

and

The Ultimate Frothy Coffee (2

batches)

Slow Cooker Beef Stew (½ batch)

with

Pre-Made Jalapeño Corn Bread (2 muffins)

AM• Make 6 batches of Fruit n’ Nut

Granola. Store 4 batches for breakfast on Tuesday and Thursday.

PM• Make 1 batch of Slow Cooker Beef

Stew. Refrigerate ½ batch for a quick meal one night.

Rosemary Baked Salmon (1 batch)

with

Roasted Turmeric Cauliflower (½ batch)

Fool-proof Poached Egg (2 batches)

and

Leftover Luxuriously Simple Bone Broth

(1 cup each)

BREAKFAST (B2)

23


DINNER (D3)Tuesday

Prep Notes:


Prep Notes:

DINNER (D5)Thursday

Prep Notes:


Orange Beef Stirfry (1 batch)

with

Super Fast Avocado Salad (2 batches)

Thai Chicken Pad See Ew (1 batch)

with

Chinese Bamboo Salad (1 batch)


Guacamole Burgers (½ batch)

PM• This recipe requires 1 batch of Easy

Guacamole (10 minutes preparation time). Store leftover guacamole in airtight bag and eat with scrambled eggs for breakfast.

Pre-Made Fruit n’ Nut Granola (2

batches)

BREAKFAST (B3)

BREAKFAST (B4)

BREAKFAST (B5)

24


DINNER (D6)Friday

Prep Notes:

DINNER (D7)Saturday


Perfectly Scrambled Eggs (2 batches)

with

Leftover Easy Guacamole

Old Fashioned Lasagna (¼ batch)

with

Splendid Strawberry Spinach Salad (½

batch)

Oven Braised Boneless Short Ribs (1/3 batch)

with

Rosemary Roasted Vegetables (1/3 batch)

PM• Make 1 batch of Old Fashioned

Lasagna. Freeze leftovers for a last-minute dinner on a busy day.

• The Splendid Strawberry Spinach Salad requires a ½ batch of Strawberry Salad Dressing (10 minutes preparation time).

AM• Make only ½ batch of Carrot Crab

Hash with Ginger and Cilantro as it is best to always serve this dish freshly made.

PM• Make 1 batch of Oven Braised

Boneless Short Ribs and 1 batch of Rosemary Roasted Vegetables. Keep 2/3 of each dish for use throughout the next week.

Carrot Crab Hash with Ginger and

Cilantro (½ batch)

and

Coconut Masala Chai Tea (1 batch)

BREAKFAST (B6)

25


26


o 2 ripe avocadoes (D3) o 1 8-ounce (227 g) can of sliced bamboo shoots (D4)

o 2 red bell peppers (D7) o 1 cup (4 oz or 115 g) broccoli florets (D4)

o ½ butternut squash (2-3 cups (280-420 g) (optional) (D7)

o 5 carrots (D1, B7) o 3/8 cup (12 g), 4 Tablespoons (~7 g) cilantro (D4, D5, B7, for garnish: D3)

o 1 cucumber (D4) o 1 large eggplant (or 2 Japanese eggplants (D6)

o 9 cloves garlic (D4, D6, B7, D7) o 3 teaspoon (6 g) fresh ginger (D4, B7, optional: D3)

o Quarter of a large cauliflower (D2) o 1 jalapeño (optional) (D5) o 1 ounce (29 g or approx. 4-6 handfuls) baby spinach leaves (D6)


o 2 white parsnips (D1) o 2 sweet potatoes (D1)

o 2 ripe avocadoes (D5) o 2 ripe bananas (B4) o ½ Tablespoon (7.5 ml) lemon juice (B7)

o Juice from half a lime (D5) o 2 small oranges (D3) o 6 ½ medium-sized strawberries (D6)

Vegetable

Fruit

o 2 small onions (D1, D6) o ¼ large onion (D7) o 4 celery sticks (D1) o 4 cloves of garlic (D1, D3) o 3/8 ¼ cup (0.9 oz or 23.25 g), 2 Tablespoons chopped green onions (scallions) (D3, D4, optional: B7)

o 1 small tomato (D5) o 8 Tablespoons (31 g) fresh parsley (D6, D7)

o 1 Tablespoon (3 g) fresh oregano (D6)

o 3 Tablespoons (8 g) fresh thyme (D6, D7)

o 3 sweet potatoes, diced (4-5 cups (532-665 g) (D7)

o 1 leek (D7)

27


o 2 salmon fillets (fresh or defrosted) (D2)

o ½ lb (227 g) lump crabmeat (fresh or canned) (B7)

o 2.5 lbs (1.1 kg) beef (stew meat or short ribs meat) (D1)

o 1 ¼ -1 ½ lbs (568-707 g) ground beef (D5, D6)

o ¾ lb (341 g) ground pork (D6) o ½ lb (225 g) beef round (D3) o 1 chicken breast (0.5 lb or 250 g (D4)

o 6-7 boneless beef short ribs (D7)

Seafood

Meat

o 1 teaspoon (2 g) fennel seeds (D6) o 3 cup (300 g) pumpkin seeds (B1, B3, B5)

o 90 raisins (B1, B3, B5) o 6 prune (optional for: B1, B3, B5) o 2-4 cups (480-560 ml) of whatever coffee you like (or black or rooibos tea) (B1)

o 2 Tablespoons (16 g) potato starch (B4)

o 20 Szechuan peppercorns (D7) o 1 Tablespoon (15 ml) sesame oil (D4)

o ½ Tablespoon (4 g) sesame seeds (D6)

o 1 Tablespoon (2 g) loose black tea leaves (B7)

o 1 Tablespoon (5 g) ginger powder (B7)

o 2 Tablespoons (30 ml) white wine (or vodka) (D7)

Other

28


o 3 2/3 cups (390 g) almonds (B1, B3, B4, B5)

o 2 Tablespoons (30 ml) balsamic vinegar (D3)

o 1 cup (240 ml) coconut cream (B7) o 1 Tablespoon (5 g) dried basil (optional) (B7)

o 14-16 (~40 g) brazil nuts (B4) o 1 14.5-ounce (420 ml) can of broth (beef, chicken, or vegetable) (D1)

o 1 Tablespoon (6 g) cardamom (B7) o 2 Tablespoons (30 ml) almond milk or coconut milk (B1)

o 1 teaspoon (3 g) chili powder (optional) (D5)

o 1 Tablespoon (8 g) cinnamon (B7) o 1 teaspoon (2 g) cloves (B7) o 2 cups (480 ml) coconut milk (B4) o ½ Tablespoon, 4-6 teaspoons (18-23 ml) apple cider vinegar (D6, optional for: B2)

o 22 eggs (B1, B2, D5, B6, D6, B7) o 1 teaspoon (3 g) garlic powder (D1) o 1 Tablespoon (14 g) ghee (B1) o 1 ½ teaspoons (10.5 g) raw honey (D6, B7)

Staple o 1 Tablespoon (7 g) nutmeg (B7) o 11/12 cup (320 ml), 3 Tablespoon (105 ml) olive oil (D2, D3, D6, D7)

o 1 teaspoon (2 g) onion powder (D1) o 2 1/8 teaspoons (4.5 g) paprika (D1, D6)

o 1 Tablespoon, 1 teaspoon (8 g) black pepper (D1, B7, D7)

o ¼ cup, 1 Tablespoon (9 g) fresh rosemary leaves (D2, D7)

o ½ cup, 3 Tablespoons (163 ml) tamari sauce (D3, D4, D7)

o 1 28-ounce (794 g) can diced or crushed tomatoes (D6)

o 2 6-ounce (170 g) cans of tomato paste (D6)

o 1 teaspoon (2.5 g) turmeric (D2) o 2 Tablespoons (16 g) pure whey protein (B4)


o Coconut Oil

29


30


DINNER (D1)Sunday


DINNER (D2)Monday

Prep Notes:

Sweet Potato Breakfast Hash (1 batch) (using Leftover Oven

Braised Boneless Short Ribs)

and


batches)

No-Pastry Beef Wellington (1 batch)

with

Creamy Mashed Sweet Potatoes (½ batch)

Apple Pecan Brussels Sprouts (1 batch)

with

Leftover Oven Braised Boneless Short Ribs (1/3

batch)

PM• Freeze 2 bananas for tomorrow’s

Chocolate Avocado Smoothie.

2 boiled eggs

and

2 avocadoes

BREAKFAST (B2)

31


DINNER (D3)Tuesday

BREAKFAST (B3) Prep Notes:


Prep Notes:

DINNER (D5)Thursday

Prep Notes:

Chocolate Avocado Smoothie (2 batches)

Slow Cooker Bacon & Chicken (½ batch)

with

Fried Sweet Plantains (1 batch)

AM• In the morning, make 1 batch of Slow

Cooker Bacon & Chicken. Keep ½ for quick meal during the week.

Marinated Grilled Flank Steak (½ batch)

with

Easy Bacon Brussels Sprouts (½ batch)

PM• Pre-prepare the Marinated

Grilled Flank Steak first thing in the morning so it has 8 hours to marinate.


BREAKFAST (B4)

BREAKFAST (B5)

Chinese Pork Spare Ribs (½ batch)

with

Carrot and Apple Hash with Cinnamon and

Ginger (1 batch)

Creamy Breakfast Porridge

(2 batches)

32


DINNER (D6)Friday

Prep Notes:

DINNER (D7)Saturday

Prep Notes:

BREAKFAST (B6)

BRUNCH (B7)

Super Fast Avocado Salad

(2 batches)

and

Pumpkin Spice Latte (2 batches)

Coconut Chicken Curry (1 batch)

with

Garlic Cauliflower Naan Bread (2 batches)

Pressure Cooker Jamaican Oxtail Stew (½ batch)

with

Splendid Strawberry Spinach Salad (½ batch)

PM• Make 1 batch of the Pressure Cooker

Jamaican Oxtail Stew and refrigerate leftovers for a weekday meal next week. NOTE - if you’re using the slow cooker for this recipe, then please start it in the morning.

• The Splendid Strawberry Spinach Salad requires a ½ batch of Strawberry Salad Dressing (10 minutes preparation time).

Chocolate Coconut Pancakes

(1/2 batch - 4 pancakes)

with


batches)

33


34


o 2 lbs (908 g) Brussels sprouts (D2, D4)

o 2 cups (256 g), 1 medium carrot (D5, D6)

o 2 cups (10 oz or 280 g) cauliflower florets (D6)

o 1 cup (101 g) celery (D6) o 1 chili pepper (D7) o ¼ cup (4 g) cilantro (D6) o 16 ½ cloves garlic (D4, D5, D6, D7) o 3 ½ Tablespoons, ½ teaspoon (9.5 g), ½ inch (1.26cm) chunk of ginger (D1, D4, D5, D6, D7)


o ½ large, 1 Tablespoon (10 g) onions (D1, D7)

o 2 pcs., ¼ cup (25 g) scallions (spring onion) (D5, D7)

o 1 ounce (28.5 g or approx. 2-3 handfuls) baby spinach leaves (D7)

o 3 sweet potatoes (B1, D1) o 2 tomatoes (D6) o 1 sprig thyme (D7) o 1 Tablespoon (2 g) fresh thyme leaves (B1)

o 2 medium apples (D2, D5) o 6 avocadoes (B2, B3, B6) o 6 bananas (B3, B4) o ½ lemon (D4) o 2 ripe plantains (D3) o 1 cup (140 g) frozen raspberries (B3)

o 6.5 medium-sized strawberries (D7)

VegetableFruit

o ½ zucchini (B1)

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o ½ lb (227 g), 12-13 slices of bacon (D2, D3, D4)

o 8 chicken breasts (D3, D6) o 1 9-ounce (255 g) filet mignon (D1) o 1 ½ lbs (681 g) flank steak (D4) o 2 lb (900 g) oxtail (D7) o 8 thin slices of prosciutto (or 4 slices ham) (D1)

o 2 lbs (0.9 kg) pork spare ribs (or back ribs), chopped into individual ribs (D5)

Meat o 1 cup (128 g) arrowroot flour (D6) o 6 Tablespoons (90 ml) avocado oil (D6, D7)

o ½ cup (50 g) pecans (D2) o 2 Tablespoons (16 g) potato starch (B4)

o 10 Szechuan peppercorns (D5) o 4-8 cups (960-1920 ml) of whatever coffee you like (or black or rooibos tea) (B1, B7)

o 2 cups (480 ml) black coffee (B6) o 2 Tablespoons (30 g) pumpkin puree (B6)

o ½ Tablespoon (4 g) sesame seeds (D7)

o 2 Tablespoons (28 g) yellow mustard (D1, D4)

Other

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o 1 11/12 cups (230 g) almonds (B4, B5, D7)

o 4 cups, 4 Tablespoons (1020 ml) almond milk or coconut milk (B1, B3, B7)

o ¼ cup, ½ Tablespoon (67.5 ml) apple cider vinegar (D4, D7)

o ½ teaspoon (2.5 g) baking soda (B7) o 2 Tablespoons (30 ml) balsamic vinegar (B6)

o 14-16 (~40 g) brazil nuts (B4) o Less than a teaspoon of cardamom (optional) (B5)

o 1 cup (238 ml) chicken broth (D6) o ½ teaspoon (1.5 g) chili powder (D4)

o 2 ½ teaspoons (8 g) cinnamon powder (B5, B6, for sprinkling: D5)

o 1 teaspoon of cloves (B5, B6) o 3 cups (714 ml) coconut cream (D1, B5, D6)

o ¼ cup (30g) coconut flour (B7) o 2 ½ cups (600 ml) coconut milk (B4, B7)

o 1/8 cup, 2-4 Tablespoons (21-31 g) unsweetened cacao powder (B3,

StapleB7)

o 1½ Tablespoons (10 g) curry powder or garam masala (D6)

o 4 eggs (B2, B7) o 2 Tablespoons, 1 teaspoon (19 g) garlic powder (D1, D6)

o 5 Tablespoons (~75 g or 75 ml) ghee (B1, B6, D6, B7)

o ½ teaspoon (2 g), Less than a teaspoon of nutmeg (B5, B6)

o 2/3 cup, 11 Tablespoons (325 ml) olive oil (D1, D3, D4, B6, D7)

o ½ Tablespoon (3 g) onion powder (D4)

o 1 Tablespoon (5 g) dried oregano (D3)

o ½ Tablespoon, 1/8 teaspoon (3 g) paprika (D4, D7)

o 1 Tablespoon (4.5 g) shredded coconut (D1)

o 1-1 ½ Tablespoons, 2 ½ teaspoons (38.5-49.5 g) raw honey (B5, B7, D7)

o 1 Tablespoon (3 g) dried rosemary (D3)

o 1 ½ star anise (D5) o 7/12 cup, 1 Tablespoon (155 ml) tamari sauce (D4, D5, D7)

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o 2 Tablespoons, 1 teaspoon (10.5 g) dried thyme (D3, D4)

o 1 teaspoon (5 ml) vanilla extract (B7)

o 2 Tablespoons (16 g) pure whey protein (B4)


o Coconut Oil

the how to use this meal plan - amazon s3meal+plan... · 2015-11-06 · slow cooker raspberry chili...

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