Weekly Meal Plan (May 13th - May 19th 2018)

Sunday Breakfast Tomato Bacon Quiche (Paleo)

Lunch Baked Halibut with Garlic (DF) and Sauteed Kale (DF)

Dinner Beef Barbacoa Bowls (Keto)

Monday Breakfast Breakfast Hash

Lunch Orange Teriyaki Meatballs and Zucchini & Carrot Noodles

Dinner Red Snapper and Asparagus with Hollandaise (DF) and Steamed Asparagus (DF)

Tuesday Breakfast Deviled Eggs and Beautiful Bacon

Lunch Shredded Beef Taco Lettuce Cups and Roasted Plantains Use leftover shredded beef from earlier in the week.

Dinner Harissa Spiced Lamb Wraps (DF & GF) and Plantain Chips

Wednesday Breakfast Chorizo & Pepper Hash

Lunch Chicken Drummettes with Sweet n’ Savory BBQ Sauce and Spinach Mint Salad with Almonds (Whole30)

Dinner Antioxidant Packed Grilled Chicken Salad

Thursday Breakfast Savory Chicken Breakfast Sausage (Whole30) and Side of Berries & Banana

Lunch Pan Seared Scallops (DF) and Sesame Sweet Potato Noodles (Whole30)

Dinner Lemon Garlic Chicken and Steamed Green Beans (DF)

Friday Breakfast Broccoli and Ham Frittata Muffins

Lunch Grilled Adobo Pork Chops and Prosciutto and Fig Salad

Dinner Carne Asada and Mexi Chop Salad (Paleo)

Saturday Breakfast Sweet Potato “Toasts”

Lunch White Fish Packets with Broccolini and Carrots (DF) and Baked Sweet Potatoes (DF + GF)

Extras Dinner Basic Chicken Stock

Timeline

Saturday Morning Hit your local farmer's markets and shops to pick up necessary ingredients for the week.Evening Defrost the beef brisket and bacon, if frozen.

Start Basic Chicken Stock in slow cooker.Night Defrost the halibut fillet, if frozen.

Sunday Morning Prepare beef for Beef Barbacoa Bowls and place in slow cooker.Prepare the Tomato Bacon Quiche (Paleo).

Afternoon Prepare the Baked Halibut with Garlic (DF) and Sauteed Kale (DF).Evening Defrost the sausage, if frozen.

Drain and store Basic Chicken Stock.Prepare the Beef Barbacoa Bowls (Keto).

Night Defrost the ground chicken, if frozen.

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Monday Morning Defrost the red snapper, if frozen.Prepare the Breakfast Hash.

Afternoon Prepare the Orange Teriyaki Meatballs and Zucchini & Carrot Noodles.Evening Defrost the bacon, if frozen.

Prepare the Red Snapper and Asparagus with Hollandaise (DF) and Steamed Asparagus (DF).

Tuesday Morning Defrost the boneless lamb roast, if frozen.Prepare the Beautiful Bacon and Deviled Eggs.

Afternoon Prepare the Roasted Plantains and Shredded Beef Taco Lettuce Cups.Evening Prepare the Harissa Spiced Lamb Wraps (DF & GF) and Plantain Chips.Night Soak the sliced almonds.

Wednesday Morning Defrost the boneless chicken breast, if frozen.Prepare the Chorizo & Pepper Hash.

Afternoon Prepare the Chicken Drummettes with Sweet n’ Savory BBQ Sauce and Spinach Mint Salad with Almonds (Whole30).Evening Defrost the ground chicken, if frozen.

Prepare the Antioxidant Packed Grilled Chicken Salad.Night Defrost the sea scallop, if frozen.

Thursday Morning Defrost the chicken breast, if frozen.Prepare the Savory Chicken Breakfast Sausage (Whole30) and Side of Berries & Banana.

Afternoon Prepare the Pan Seared Scallops (DF) and Sesame Sweet Potato Noodles (Whole30).Evening Defrost the ham, if frozen.

Prepare the Lemon Garlic Chicken and Steamed Green Beans (DF).Night Defrost the bone-in pork chops, if frozen.

Soak the hazelnuts.

Friday Morning Prepare the Broccoli and Ham Frittata Muffins.Afternoon Prepare and marinate flap steak for Carne Asada for at least 2 hours.

Prepare the Grilled Adobo Pork Chops and Prosciutto and Fig Salad.Evening Defrost the sausage, if frozen.

Prepare the Carne Asada and Mexi Chop Salad (Paleo).Night Defrost the red snapper, if frozen.

Saturday Morning Prepare the Sweet Potato “Toasts” .Afternoon Prepare the Baked Sweet Potatoes (DF + GF) and White Fish Packets with Broccolini and Carrots (DF).

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Shopping ListThis shopping list reflects the default portion size that you have set in your personal settings. You can also override portions on individual recipes.

A note about quality and sourcing: We highly recommend that all meat and dairy comes from healthy, pasture raised animals. Choose organic whenever possible,and any canned items should be BPA-free. Go to your shopping list in the website to see our recommended brands and online resources.

My Favorite Shop

Vinegar and Oilsapple cider vinegar - 5 tablespoons avocado oil - 1/8 cup balsamic vinegar - 4 tablespoons

coconut oil - 1 1/4 cups extra virgin olive oil - 3/4 cup olive oil - 1/2 cup

refined coconut oil - 2 1/2 tablespoons toasted sesame oil - 1 tablespoon white vinegar - 1 1/2 teaspoons

Producearugula - 2 cups asparagus - 1 bunch avocados - 2 1/2

baby spinach - 4 ounces banana - 1/2 bell peppers - 1 1/2

berries - 1/2 cup blueberries - 1/4 cup broccoli - 1/3 head

broccolini - 1 bunch brown plantains - 3 carrots - 3

cauliflower - 1/4 head cherry tomatoes - 2 cups chives - 1 bunch

cilantro - 1 bunch cucumber - 1/2 dill - 1 tablespoon

figs - 4 fresh basil - 1/8 cup fresh ginger - 1/3 inch

fresh parsley - 2 tablespoons garlic - 1 head green beans - 1/2 pound

green bell peppers - 1 1/2 green onions - 4 green plantain - 1

iceberg lettuce - 1/4 head kale - 1 bunch leek - 1

lemons - 4 limes - 2 mint leaves - 1 tablespoon

mixed greens - 4 cups onions - 1 1/2 oranges - 1 1/2

potatoes - 1 1/2 purple cabbage - 1/8 red onions - 1 1/4

red pepper - 1/2 romaine lettuce - 1/2 head romaine lettuce hearts - 1

shallot - 1 spinach - 12 ounces sunflower sprouts - 2 cups

sweet potatoes - 8 1/2 tomatoes - 1 1/2 watermelon radishes - 1 bunch

zucchinis - 1 1/2

Meat/Seafoodbacon - 1 1/2 pounds beef brisket - 1 pound bone-in pork chops - 1 1/4 pounds

boneless chicken breast - 1 boneless lamb roast - 1 pound bones skin and giblets from 1 roast chicken

chicken breasts - 2 chicken drumsticks - 1 1/2 pounds chorizo sausages - 2

flap steak - 1 pound ground chicken - 1 1/2 pounds halibut fillet - 3/4 pound

ham - 4 ounces prosciutto - 6 ounces red snapper - 1 1/2 pounds

sausages - 7 ounces sea scallop - 3/4 pound shredded beef - 1 cup

smoked salmon - 2 ounces

SpicesAdobo seasoning - 1 1/2 teaspoons bay leaf - 1/2 cayenne pepper - 1/8 teaspoon

chili powder - 1 1/2 teaspoons chipotle powder - 1/4 teaspoon coarse sea salt - 10 teaspoons

crushed red pepper flakes dried parsley - 1/2 teaspoon dried sage - 1/2 teaspoon

dried thyme - 1/4 teaspoon garlic powder - 1/2 teaspoon ground black pepper - 2 teaspoons

ground cloves - 1/3 teaspoon ground cumin - 1 teaspoon ground nutmeg - 1/8 teaspoon

harissa spice - 1 1/2 teaspoons onion powder - 1/2 teaspoon oregano - 1/2 teaspoon

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paprika - 2 teaspoons red chili flakes red pepper flakes - 1/2 pinch

sea salt - 1 1/2 teaspoons sea salt - 1/2 pinch smoked paprika - 1/2 teaspoon

taco seasoning - 1 tablespoon

Canned/Jarred Goodsapplesauce - 1/2 cup chicken broth - 3/4 cup chicken stock - 1/2 cup

coconut aminos - 2 tablespoons coconut milk - 4 ounces Dijon mustard - 1/2 teaspoon

mayonnaise - 3 tablespoons tahini paste - 1/8 cup tomato paste - 3 ounces

Eggs & Dairyeggs - 21 ghee - 1 tablespoon

Drinksfiltered water - 2 1/2 pints

Asianfish sauce - 3 tablespoons

Deli & Prepared Foodsguacamole - 1/2 cup salsa - 1/4 cup

Householdparchment paper

Bulkhazelnuts - 1 tablespoon sesame seeds - 1 tablespoon sliced almonds - 1/8 cup

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Sunday, 13th May 2018Beef Barbacoa Bowls (Keto)

Cooked For: 2

Active Time: 50m

Total Time: 6h 30m

IngredientsFor the beef: 1/4 bunch cilantro1/4 red onion1/4 head garlic1/2 lime1/4 teaspoon chipotle powder1/4 teaspoon ground cloves3/4 teaspoon coarse sea salt2 tablespoons apple cider vinegar1/8 cup coconut oil1 pound beef brisket, or chuck roast 1/2 bay leafFor the cauliflower rice: 1/2 clove garlic1/4 head cauliflower1/8 cup coconut oil, or fat of your choice 1 teaspoon coarse sea salt1/2 teaspoon ground black pepperFor serving: 1 green onion1/2 avocado1/2 tomato1/2 pound spinach

How To Prepare1 Divide the cilantro. Peel and cut the red onion into large chunks. Peel and smash the cloves

of garlic. Juice lime.2 In a food processor with the s-blade, pulse red onion, garlic, chipotle powder, cloves, salt,

lime juice, apple cider vinegar, coconut oil, and 1/2 of the cilantro until smooth.3 Add sauce to the slow cooker and place the brisket on top of this mixture. Place bay leaf on

top.4 Cover and cook on low for 6-8 hours or until the meat pulls apart easily.5 For the cauliflower rice: Meanwhile, mince the garlic. Break cauliflower into florets, then use a

food processor to pulse the florets into a rice-like texture.6 Heat the coconut oil in a skillet over medium heat. Sauté the garlic for 3–4 minutes.7 Add in the cauliflower rice and sauté for an additional 4–5 minutes. Season with salt and

pepper.8 For serving: Dice the green onions. Peel and slice the avocado. Dice and seed the tomato.9 Steam the spinach.

10 Use two forks to shred the beef.11 Serve the beef on top of bowls of cauliflower rice with avocado, tomato, spinach, green

onions and remaining cilantro.

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Sunday, 13th May 2018Sauteed Kale (DF)

Cooked For: 2

Active Time: 10m

Total Time: 10m

Ingredients1/2 bunch kale1 tablespoon extra virgin olive oil

How To Prepare1 Thoroughly wash kale. Remove and discard stems. Mince the kale.2 Steam in a saucepan with a small amount of filtered water until kale is tender and bright

green. Pour off any liquid, toss kale with olive oil and serve.

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Sunday, 13th May 2018Tomato Bacon Quiche (Paleo)

Batch: 1 (8 Servings)

Active Time: 30m

Total Time: 1h 0m

IngredientsFor the crust: 1 sweet potatoFor the filling: 1 pound bacon1 leek1 cup cherry tomatoes10 eggs1/4 cup filtered water1 teaspoon coarse sea salt1/4 teaspoon ground black pepper1/2 teaspoon paprika

How To Prepare1 For the crust: Preheat oven to 350F. Grate the potato.2 Layer the bottom and sides of a quiche pan or 8x8 inch baking dish with shredded potato.3 Bake the potato-lined dish for 20 minutes while you prepare the other ingredients.4 For the filling: Cut the bacon into slivers. Chop the leek and slice the tomato.5 Fry bacon in a pan and remove with a slotted spoon.6 Pour off all but 2 tablespoons bacon fat, filter through a mesh strainer and reserve for later

use.7 Sauté leek in bacon fat until translucent.8 Add tomatoes and cook, stirring occasionally, until tomato is tender, 6 to 8 minutes.9 When crust is done cooking, remove from oven. Using a spatula, press the crust back into

the sides (the sides tend to sink a bit when baking).10 Distribute tomato, bacon, and leek evenly on top of your crust.11 Using a wire whisk, beat eggs with filtered water, salt, pepper, and paprika . Gently pour

beaten eggs evenly over baking dish contents.12 Bake quiche for 30 minutes or until set.13 Serve immediately or warm later in the oven.

Note: Make this recipe ahead of time for quick grab-and-go breakfasts on busy mornings.

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Sunday, 13th May 2018Baked Halibut with Garlic (DF)

Cooked For: 2

Active Time: 20m

Total Time: 25m

Ingredients3/4 pound halibut fillet, or other firm white fish 1 1/2 cloves garlic1/2 lemon1/8 cup coconut oil1/4 teaspoon smoked paprika1/4 teaspoon coarse sea salt1 tablespoon fresh dill

How To Prepare1 Remove fish from fridge; lay fillets in a single layer in an oven-safe baking dish; and allow it to

come to room temperature for 20 minutes.2 Preheat oven to 400F.3 Meanwhile, mince the garlic; zest and juice the lemon. Heat the coconut oil over medium low

heat. Add the garlic, paprika, and sea salt. Sauté gently to release the flavor, taking care notto burn the garlic.

4 Remove from heat and add lemon juice, and zest.5 Pour over fish and bake for 10-15 minutes, until the fish is opaque.6 While waiting, mince the fresh dill and set aside.7 Serve fish garnished with fresh dill.

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Monday, 14th May 2018Steamed Asparagus (DF)

Cooked For: 2

Active Time: 12m

Total Time: 12m

Ingredients1/2 bunch asparagus1 1/2 teaspoons olive oil1 teaspoon coarse sea saltfiltered water

How To Prepare1 Trim the dry ends off of the asparagus. If the spears are thick, peel them lightly with a

vegetable peeler.2 Place them in a large pan and cover with a thin layer of filtered water. Add half of the salt.3 Cook for 5 to 10 minutes depending on the thickness of the asparagus, or until asparagus is

tender. Drain, toss with olive oil and remaining half of salt and serve.

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Monday, 14th May 2018Breakfast Hash

Cooked For: 2

Active Time: 15m

Total Time: 40m

Ingredients1/2 large sweet potato1/2 onion1 green bell pepper1/2 tomato1 clove garlic1/4 pound sausage3/4 teaspoon extra virgin olive oil4 ounces spinach1 teaspoon coarse sea salt, plus more to taste ground black pepper, to taste

How To Prepare1 Peel and chop sweet potato and onion. Finely chop the green pepper and tomato. Crush the

garlic. Remove sausage from casing.2 In a skillet, sauté oil and garlic over medium heat for 1 minute.3 Add in chopped sweet potato and stir.4 After 4-5 minutes, add in peppers, onion, and tomato.5 Let sauté for about 5 minutes, stirring occasionally.6 Mix in sausage, breaking it into small pieces as you stir. Cook until the sausage is no longer

pink.7 Mix in fresh spinach, and cook for 2-3 minutes, or until sautéed.8 Remove skillet from heat and serve hot.

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Monday, 14th May 2018Orange Teriyaki Meatballs

Cooked For: 2

Active Time: 20m

Total Time: 40m

Ingredients2 green onions1/3 inch fresh ginger1/2 clove garlic1 orange1 pound ground chicken1/2 pinch sea salt2 tablespoons coconut aminos1 1/2 teaspoons apple cider vinegar

How To Prepare1 Preheat oven to 350F. Finely chop green onion. Grate ginger. Chop garlic. Zest and juice

oranges.2 In a bowl, mix ground chicken, orange zest, salt and green onions. On a parchment lined

cookie sheet, form 2 1/2 inch sized meatballs. Bake at 350F until internal temperaturereaches 170F degrees. Mine took about 30 minutes.

3 In a saucepan, add coconut aminos, grated ginger, garlic, apple cider vinegar, and orangejuice. Bring to a simmer and reduce until sauce coats the back of a spoon. It will simmer forabout 10 minutes and then start to watch it closely. It will start to foam and bubble when it isalmost ready. You want the sauce to be the consistency of maple syrup.

4 When meatballs are cooked, place in a bowl and drizzle with the sauce. Gently toss to coatall the meatballs.

Note: This recipe was contributed by Jessica Flanigan of AIPlifestyle.com - @aiplifestyle on Instagram.

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Monday, 14th May 2018Red Snapper and Asparagus with Hollandaise (DF)

Cooked For: 2

Active Time: 20m

Total Time: 25m

Ingredients1 1/2 teaspoons coconut oil1/2 bunch asparagus1/2 small lemon3/4 pound red snapper, or thin white fish of choice coarse sea salt, to taste 1/8 teaspoon paprikaFor the sauce: 1/2 small lemon2 1/2 tablespoons refined coconut oil, or ghee 1 eggcayenne pepper, to taste ground black pepper, to taste 1 teaspoon fish sauce

How To Prepare1 Preheat the oven to 400F.2 Grease a shallow baking dish with coconut oil.3 Break ends of asparagus off. Juice the lemon.4 Layer asparagus in the bottom of the dish.5 Place fish on top of the asparagus and top with lemon juice, salt, and paprika.6 Cover dish with foil (not touching fish), and bake for 15 minutes while you prepare the sauce.7 For the sauce: Juice the lemon. In a small saucepan, melt ghee until hot. Separate the eggs

and set the whites aside for another use.8 Place the egg yolks in a food processor set with the s-blade or use a blender.9 Pulse the food processor or blender to liquefy the yolks, and then slowly pour the very hot oil,

or ghee, in a thin stream while the machine runs. It is important to pour in the oil very slowly.10 When all the ghee is added, pour in the juice from the lemon, fish sauce and cayenne pepper

to taste.11 The sauce should be thick but pourable. If the sauce is too thick, continue to blend while

adding more lemon juice.12 Adjust seasonings and serve immediately.

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Monday, 14th May 2018Zucchini & Carrot Noodles

Cooked For: 2

Active Time: 20m

Total Time: 50m

Ingredients1 medium zucchini1 medium carrotcoarse sea salt

How To Prepare1 To make zucchini and carrot noodles, use either a julienne peeler or a spiral cutter OR simply

use a sharp knife to cut the zucchini and carrot first lengthwise into strips, then slice thosestrips as finely as possible into spaghetti-like pieces.

2 Sprinkle some sea salt over the noodles and let them sit for 25 minutes in the sink to sweatout excess water. After the 25 minutes, rinse well to remove excess salt and pat dry with apaper towel.

3 Cook in a large pan over medium heat for about 2 minutes, to allow the noodles to softenslightly.

4 Remove from heat.

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Tuesday, 15th May 2018Roasted Plantains

Cooked For: 2

Active Time: 15m

Total Time: 30m

Ingredients3 brown plantains, ripened 2 tablespoons coconut oil1 1/2 teaspoons coarse sea salt1/4 teaspoon paprika

How To Prepare1 Preheat oven to 400F.2 Peel plantains and cut on a diagonal about 1/2 inch thick.3 Place in a large bowl; toss with melted coconut oil, sea salt and paprika.4 Line a rimmed baking sheet with silpat or parchment paper and arrange the plantain pieces

on the baking sheet in a singer layer.5 Bake for 20 minutes, using a spatula to flip pieces over halfway through cooking.

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Tuesday, 15th May 2018Deviled Eggs

Cooked For: 2

Active Time: 30m

Total Time: 30m

Ingredients4 eggs1 tablespoon mayonnaisecoarse sea salt, to taste ground black pepper, to taste paprika

How To Prepare1 Hard boil the eggs in an egg steamer basket, or by placing eggs in a pot, covering them with

water, bringing them to boil and letting them cook for 10 minutes.2 Place in cold water or ice for a few minutes to cool eggs off enough for you to peel them.3 Peel and slice eggs in half lengthwise.4 Remove yolks and place in a bowl. Mix with mayo, salt, and pepper.5 Scoop yolk mixture back into the empty boiled egg whites and sprinkle with paprika before

serving.

Note: Make this recipe ahead of time for quick grab-and-go breakfasts on busy mornings. Real Plans Tip: If you are following a Whole30 diet, be sure to use mayonnaise that is compliant with your food restrictions.

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Tuesday, 15th May 2018Shredded Beef Taco Lettuce Cups

Cooked For: 2

Active Time: 30m

Total Time: 30m

Ingredients1/2 onion1 bell pepper1 cup shredded beeftaco seasoning, to taste 1/2 head romaine lettuce, or butter lettuce 1/4 cup salsa, more or less for garnish 1/2 cup guacamole, more or less for garnish

How To Prepare1 Slice onions and bell peppers.2 Heat stovetop and saute onion and bell peppers until caramelized to your preference.3 Shred the cooked beef and add to the pan to heat. Generously sprinkle with taco seasoning

to taste.4 Remove leaves from the head of lettuce. Rinse and pat dry.5 Fill each leaf with seasoned beef and veggies, then top with salsa and guacamole and enjoy.

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Tuesday, 15th May 2018Harissa Spiced Lamb Wraps (DF & GF)

Cooked For: 2

Active Time: 20m

Total Time: 1h 30m

Ingredients1 pound boneless lamb roast1 tablespoon extra virgin olive oil1 1/2 teaspoons harissa spice, plus more to taste 1/2 lemon1/4 head iceberg lettuce, or butter lettuce 1/2 bell pepper

How To Prepare1 Preheat oven to 450F. If lamb roast is in a net, keep the netting on. If not, secure the roast

with kitchen twine by rolling the lamb into a log, and tying the twine around the roast every1-2 inches.

2 Place lamb in a roasting pan and place in the oven for 15 minutes. After 15 minutes,decrease temperature to 325F and continue cooking for an additional 25-45 minutes,checking periodically until lamb reaches you preferred doneness as measured by aninstant-read thermometer. Remove from oven and let rest for 10 minutes.

3 Once lamb is cool enough to handle, shred the meat.4 Heat olive oil in a pan over medium heat. Add harissa seasoning, and sauté for a minute to

release the flavors.5 Add the shredded roasted lamb and cook for 2-3 minutes to warm through. Adjust seasoning

to your preference.6 Turn off heat. Juice the lemon and add it to the seasoned lamb.7 Separate lettuce leaves. Finely slice bell pepper. Spoon some lamb onto the center of each

wrap. Top with bell pepper. Fold and serve immediately.

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Tuesday, 15th May 2018Plantain Chips

Cooked For: 2

Active Time: 5m

Total Time: 10m

Ingredients1 green plantain1 1/2 tablespoons coconut oilsea salt, to taste

How To Prepare1 Peel the plantains and thinly slice them crosswise.2 Heat coconut oil in a medium to large frying pan.3 When oil is hot, add plantain slices in a single layer. If your pan is not big enough, you may

need to do this in two batches.4 When edges are golden brown (after 1-2 min) flip each slice and cook for another 1-2

minutes on the other side.5 Place them on a plate covered with paper towels to let excess oil drain off.6 Sprinkle slices with salt while the chips are still hot and serve.

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Tuesday, 15th May 2018Beautiful Bacon

Cooked For: 2

Active Time: 20m

Total Time: 20m

Ingredients1/2 pound bacon

How To Prepare1 In the pan:2 Do not preheat pan. Place bacon in a single layer in a heavy bottomed pan, and turn heat to

medium high. Fry bacon to desired doneness using tongs to rotate bacon so that it is evenlycooked. I use a perforated splatter lid to avoid burns and prevent moisture from accumulatingand making the fat sizzle. Cook to desired doneness and proceed to step 5.

3 In the oven (chewier):4 Preheat oven to 375F. Place bacon in a single layer of a lipped baking sheet. Bake for 15-20

minutes until desired doneness is achieved, remove bacon from oven.5 Using tongs, transfer bacon to a plate lined with a paper towel and serve.6 While the bacon grease is still hot, strain it through a fine metal mesh strainer into a clean

glass jar. Allow to cool before covering to avoid condensation. Bacon fat can be used forcooking.

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Wednesday, 16th May 2018Spinach Mint Salad with Almonds (Whole30)

Cooked For: 2

Active Time: 10m

Total Time: 10m

Ingredients1 tablespoon mint leaves1/8 cup sliced almonds1/2 lemon4 ounces baby spinach2 tablespoons extra virgin olive oil

How To Prepare1 Chop the mint leaves finely. Toast the almonds, if not already toasted. Juice the lemon.2 Combine the spinach leaves and almonds.3 In a separate bowl, whisk together mint, olive oil, and lemon juice.4 Drizzle dressing over spinach and almonds, and toss gently.5 Serve immediately.

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Wednesday, 16th May 2018Chorizo & Pepper Hash

Cooked For: 2

Active Time: 40m

Total Time: 40m

Ingredients1 1/2 potatoes1/2 onion1/2 red pepper1/2 green bell pepper1/2 bunch chives, for garnish 2 chorizo sausages1 tablespoon extra virgin olive oilred chili flakes, (optional)

How To Prepare1 Wash potatoes. Chop onion and peppers. Chop chives for garnish. Begin water boiling in

kettle.2 In a large skillet place your chorizos into 2” boiling water (covered halfway). Simmer on

medium heat until the water has evaporated and the sausages are partially cooked(approximately 15 minutes). When the water is gone, remove chorizos, once they havecooled, cut into ½" slices and set aside.

3 Meanwhile, in a saucepan add your washed potatoes and cover with boiled water from yourkettle.

4 Add a pinch of salt to the water and cook for about 5 minutes.5 Drain and cool on paper towels or a tea towel. Cut into ½" cubes when the potatoes have

cooled down.6 In the same skillet used from chorizos, wipe down and add your oil. Next add your onions and

cook until softened. Return the sliced chorizos and continue cooking until the edges arenicely browned. Once they are cooked remove from the skillet.

7 Add more oil if needed and cook your potatoes until they are crispy and golden around allsides.

8 Return the chorizo and mix well with the potatoes. Add your chopped red and green pepperscook for 5-7 mins until softened, mixing all the ingredients together.

9 Add salt and pepper to taste and a sprinkle of red chili flakes if you like.

Note: This recipe was contributed by Annabelle - @epicureannie on Instagram.

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Wednesday, 16th May 2018Chicken Drummettes with Sweet n’ Savory BBQ Sauce

Cooked For: 2

Active Time: 20m

Total Time: 50m

Ingredients1 shallot1 1/2 cloves garlic1 1/2 teaspoons olive oil1/4 teaspoon smoked paprika1/2 teaspoon ground cumin1/8 teaspoon cayenne pepper3 ounces tomato paste2 tablespoons balsamic vinegar1/2 cup applesauce1/2 cup chicken stock1/2 teaspoon Dijon mustard1/2 teaspoon sea salt1 1/2 pounds chicken drumsticks

How To Prepare1 Mince shallots and garlic.2 Place olive oil in a skillet, add shallots and cook on medium heat until translucent. Add garlic

and cook one additional minute. Add smoked paprika, cumin, and cayenne pepper. Cook thespices for 3 minutes to release their flavors. Stir in tomato paste, balsamic vinegar,applesauce, chicken stock, Dijon mustard, and salt.

3 Turn stove down to a simmer and let cook down 30 minutes, stirring often.4 Preheat grill. Barbecue the chicken drumsticks, basting with Sweet n’ Savory Barbecue

Sauce. Flip every 5-7 minutes, until cooked through.5 Let chicken rest for 10 minutes before serving.

Note: This recipe was contributed by Nan & Nicole of Whole-Sisters.com - @wholesisters on Instagram. Real Plans Tip: If you are following a Whole30 diet, be sure to use mustard that is compliant with your foodrestrictions.

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Wednesday, 16th May 2018Antioxidant Packed Grilled Chicken Salad

Cooked For: 2

Active Time: 20m

Total Time: 20m

Ingredients1/4 lemon1/2 bunch watermelon radishes1/8 purple cabbage1 tablespoon fresh parsley, to garnish 2 tablespoons olive oil1/2 teaspoon sea salt1 tablespoon balsamic vinegar4 cups mixed greens2 cups sunflower sprouts1/4 cup blueberries1 boneless chicken breast1 1/2 teaspoons coconut oil

How To Prepare1 Juice lemon. Chop radishes, cabbage, and parsley.2 In a mixing bowl, whisk olive oil, lemon juice, sea salt and balsamic vinegar until

well-combined. Add the mixed greens, sunflower sprouts, cabbage, blueberries andwatermelon radish and gently toss.

3 Arrange salad on plates.4 Rinse chicken breasts and pat dry with a paper towel. Sprinkle with sea salt.5 Preheat a cast iron skillet to medium high heat. Add coconut oil to your skillet and allow to

melt. Place chicken breast on skillet and allow to completely cook through, about 4-5minutes per side.

6 Remove chicken from the skillet and allow to cool for a few minutes. Using a large knife, slicethinly and serve half of a breast over each salad and enjoy!

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Thursday, 17th May 2018Steamed Green Beans (DF)

Cooked For: 2

Active Time: 10m

Total Time: 20m

Ingredients1/2 pound green beanscoarse sea salt, to taste 1 1/2 tablespoons extra virgin olive oil

How To Prepare1 Trim the pointy ends off the green beans with a sharp knife.2 Fill a sauce pan half-way with salted water and bring to a boil.3 Add green beans and cook until tender, about 10 minutes. Turn off heat. Drain, and return to

pan.4 Toss with olive oil. Serve with sea salt to taste.

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Thursday, 17th May 2018Savory Chicken Breakfast Sausage (Whole30)

Cooked For: 2

Active Time: 30m

Total Time: 30m

Ingredients1/2 pound ground chicken1 teaspoon coarse sea salt1/2 teaspoon dried sage1/2 teaspoon dried parsley1/4 teaspoon garlic powder1/4 teaspoon onion powder1/4 teaspoon ground black pepper1/4 teaspoon dried thyme1/8 teaspoon ground nutmeg1/8 teaspoon ground cloves1/2 pinch red pepper flakes1 1/2 teaspoons coconut oil, or bacon fat

How To Prepare1 In a large mixing bowl, combine ground chicken, salt, sage, parsley, garlic powder, onion

powder, black pepper, thyme, nutmeg, cloves, and red pepper flakes.2 Mix until all ingredients are well-incorporated.3 Form into patties.4 Melt coconut oil or bacon fat in a skillet over medium heat until shimmering.5 In small batches, cook until browned on both sides and cooked all the way through. Serve.

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Thursday, 17th May 2018Pan Seared Scallops (DF)

Cooked For: 2

Active Time: 15m

Total Time: 15m

Ingredients3/4 pound sea scallopcoarse sea saltground black pepper1 tablespoon coconut oil, or fat of your choosing

How To Prepare1 Sprinkle scallops with salt and pepper.2 Heat oil in pan until it starts to shimmer. Place scallops in the pan in a single layer with

spaces in between. Cook for 2-3 minutes and then turn over. The scallops should be a nicegolden color.

3 Cook on the second side for 2-3 more minutes or until your scallop is fully cooked. (Cut onein half and make sure that the whole scallop is the same color on the inside. Raw scallopsare more translucent; cooked scallops are firm and creamy-white.)

4 Serve immediately topped with cooking fat.

Note: The scallops should be around the size of a smashed ping pong ball.

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Thursday, 17th May 2018Side of Berries & Banana

Cooked For: 2

Active Time: 5m

Total Time: 5m

Ingredients1/2 cup berries1/2 banana

How To Prepare1 Wash berries, slicing if necessary.2 Peel and slice banana.3 Serve.

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Thursday, 17th May 2018Lemon Garlic Chicken

Cooked For: 2

Active Time: 11m

Total Time: 25m

Ingredients1 1/2 cloves garlic1/2 lemon1/2 red onion2 chicken breastssea salt, to taste ground black pepper, to taste 3/4 cup chicken brothred pepper flakes, to taste 1 1/2 teaspoons olive oil1 tablespoon ghee, or butter 1 tablespoon fresh parsley

How To Prepare1 Preheat the oven to 375F. Mince garlic and juice lemon. Dice onion.2 Using a mallet, pound down the chicken breasts into ½ inch thickness. Sprinkle each piece

generously with salt and pepper on both sides.3 In a bowl, combine chicken broth with the lemon juice, garlic, and red pepper flakes.4 Heat the olive oil in a large oven-safe pan over medium high heat. Add the chicken and

brown for 2-3 minutes on each side each. Remove the partially cooked chicken to a plate.5 Reduce heat to medium, add the diced red onion to the skillet along with the chicken

broth/lemon/red pepper mixture. Using a wooden spoon, scrape the bottom of the pan so allthe brown bits are loosened. Let sauce reduce for about 8-10 minutes or until about a third ofthe sauce remains.

6 When the sauce has thickened, remove from the flame, add the ghee and whisk until it meltscompletely. Add the chicken back into the pan and drizzle the sauce over the chicken. Placethe pan in the oven for 5-8 minutes or until the chicken is completely cooked through.Meanwhile, chop parsley.

7 Top with chopped parsley and serve.

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Thursday, 17th May 2018Sesame Sweet Potato Noodles (Whole30)

Cooked For: 2

Active Time: 30m

Total Time: 50m

IngredientsFor the noodles: 3 sweet potatoes1 green onion1 tablespoon extra virgin olive oil1 tablespoon sesame seedsFor the dressing: 1/8 cup tahini paste1 tablespoon toasted sesame oil2 tablespoons apple cider vinegarcrushed red pepper flakes, to taste 2 tablespoons fish sauce, plus more to taste 1 teaspoon coarse sea salt

How To Prepare1 For the noodles: Preheat oven to 450F. Peel sweet potatoes. Dice green onions.2 Place sweet potatoes in the oven and bake for 10 minutes (they will not be fully cooked at this

point). Remove from oven and let cool slightly.3 When the sweet potatoes are cool enough to handle, julienne them into noodles.4 Heat olive oil in a saute pan over medium heat. Add sweet potato noodles and cook for about

10 minutes, or until slightly soft but still al dente.5 For the dressing: Meanwhile, whisk together all dressing ingredients.6 Toss noodles with the dressing, green onions, and sesame seeds.7 Serve warm or cold.

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Friday, 18th May 2018Grilled Adobo Pork Chops

Cooked For: 2

Active Time: 15m

Total Time: 15m

Ingredients1 1/4 pounds bone-in pork chops1 1/2 teaspoons Adobo seasoning

How To Prepare1 Remove pork chops from the refrigerator and allow to come up to temperature while the grill

is preheating.2 Sprinkle Adobo seasoning on both sides.3 Reduce grill heat to medium, and grill for 4-5 minutes per side, or desired doneness.

Note: This recipe was contributed by Bill and Hayley of PrimalPalate.com - @primalpalate on Instagram.

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Friday, 18th May 2018Broccoli and Ham Frittata Muffins

Batch: 1 (12 Servings)

Active Time: 15m

Total Time: 30m

Ingredients1 tablespoon extra virgin olive oil, for greasing 1/3 head broccoli4 ounces ham6 eggs1/2 cup filtered water1 1/2 teaspoons coarse sea salt, to taste 1/2 teaspoon ground black pepper

How To Prepare1 Preheat oven to 375F. Grease a regular-sized muffin tin with oil.2 Mince the broccoli florets and ham finely.3 In a large bowl, whisk together the eggs, water, salt, pepper, ham and broccoli.4 Carefully pour the egg mixture into each tin, just to the top.5 Bake for about 15 minutes. They will look puffed and golden when done.6 Make ahead for quick breakfasts on busy days. Mini frittatas can be reheated in a toaster,

oven, or even a microwave (in a pinch) - or enjoy them cold.

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Friday, 18th May 2018Carne Asada

Cooked For: 2

Active Time: 15m

Total Time: 2h 25m

Ingredients1 lime1/2 orange1/8 cup avocado oil1 1/2 teaspoons white vinegar1 teaspoon chili powder1 teaspoon paprika1/2 teaspoon ground cumin1/2 teaspoon oregano1/2 teaspoon sea salt1/2 teaspoon ground black pepper1/4 teaspoon onion powder1/4 teaspoon garlic powder1/2 teaspoon chili powder1 pound flap steak

How To Prepare1 Juice limes and oranges into a large freezer bag.2 Add the oil and vinegar and mix thoroughly. Meanwhile, put all the dry spices in a bowl and

mix together.3 Place the steak on a cutting board and rub the spice mix onto both sides of the flap steak.

Gently rub the spice into the meat, avoiding not to massage it in too hard.4 Place the flap steak into the freezer bag and seal tightly after getting as much air out of the

bag as possible.5 Massage the citrus oil mixture into the steak thoroughly and marinade in the refrigerator for at

least 2 hours.6 Heat the grill up to very high heat. Remove the carne from the bag and discard the marinade.7 Place directly on the grill and cook about 3-4 minutes per side. The grill may flare up from the

oil in the marinade. No problem. This adds to the flavor of the carne.8 Once done, remove from the grill and rest the carne for 5 minutes. Always cut against the

grain!

Note: This recipe was contributed by John Shroff at BigChinKitchen.com and at @bigchinkitchen on Instagram.

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Friday, 18th May 2018Mexi Chop Salad (Paleo)

Cooked For: 2

Active Time: 25m

Total Time: 45m

Ingredients1 1/2 teaspoons extra virgin olive oil1/2 medium zucchinicoarse sea salt, to taste ground black pepper, to taste 1/2 lime4 ounces coconut milk1 tablespoon taco seasoning1 romaine lettuce hearts1 medium avocado1/2 pint cherry tomatoes, or grape tomatoes

How To Prepare1 Heat olive oil in a pan over medium heat.2 Chop the zucchini and sauté in olive oil for about 5 minutes, stirring often. Season with salt

and pepper to taste and transfer to a bowl to cool.3 Juice the lime. In a salad dressing cruet or a small jar with a lid, mix together the coconut

milk, taco seasoning and lime juice.4 Chop the romaine, place in a large bowl, and toss with the dressing.5 Peel and cube the avocado and halve the tomatoes; add these to the bowl, along with the

chopped zucchini, once cooled. Serve.

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Friday, 18th May 2018Prosciutto and Fig Salad

Cooked For: 2

Active Time: 10m

Total Time: 10m

Ingredients6 ounces sliced prosciutto1/2 red onion4 fresh figs1/8 lemon2 cups arugula1/8 cup fresh basil1 tablespoon balsamic vinegar1/4 cup olive oil1 tablespoon crushed hazelnutsground black pepper, to taste sea salt, to taste

How To Prepare1 Tear prosciutto into thin strips. Thinly slice red onion. Cut figs in half. Juice lemon.2 Mix arugula, basil, prosciutto, onions and figs together in a large bowl.3 Whisk together lemon juice, balsamic vinegar, olive oil and hazelnuts for dressing.4 Top salad with dressing and salt and pepper to taste. Then, mix it all up and eat it all up.

Note: This recipe was contributed by Diana Rodgers, RD of Sustainabledish.com - @sustainabledish on Instagram. Photo credit: Paleo Lunches and Breakfasts on the Go by Diana Rodgers, RD. Real Plans Tip: Ifyou are following a Whole30 diet, be sure to use prosciutto that is compliant with your food restrictions.

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Saturday, 19th May 2018Sweet Potato “Toasts”

Cooked For: 2

Active Time: 10m

Total Time: 35m

Ingredients2 sweet potatoes1 1/2 teaspoons olive oilsea salt, to taste For the toppings: 1 avocado1/2 tomato1/2 cucumber3 ounces sausages2 ounces smoked salmon

How To Prepare1 Preheat oven to 400F. Line a baking sheet with parchment paper.2 Slice sweet potato into 1/4 an inch slices (a mandolin slicer helps to make uniform slices).

Coat both sides of sweet potato with oil and lightly sprinkle with salt.3 Cook for 30 minutes, flipping after 20 minutes.4 While sweet potato is cooking, peel, pit, and slice avocado. Slice cucumber, tomato, and

sausage.5 Set oven to broil and continue to cook sweet poatoes for one minute on each side, until

toasty.6 Top with your favorite combinations of ingredients listed.

Note: This recipe was contributed by Kendra of PaleoPaparazzi.com - @paleopaparazzi on Instagram.

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Saturday, 19th May 2018White Fish Packets with Broccolini and Carrots (DF)

Cooked For: 2

Active Time: 15m

Total Time: 35m

Ingredients1/2 bunch broccolini2 carrots1/2 lemon1 clove garlic3/4 pound red snapper, or other light white fish coarse sea salt, to taste ground black pepper, to taste 1/8 cup mayonnaiseparchment paper

How To Prepare1 Preheat the oven to 400F.2 Slice the broccolini and carrots as finely as possible (which will help them to cook faster); set

aside. Juice lemon and mince the garlic.3 In a small bowl, combine the mayo, lemon juice, and garlic.4 Cut fish into individual serving portions. Cut large squares of parchment paper for each

serving of fish. Divide the veg evenly between the pieces, and place them at the center ofeach square topped with a piece of fish. Sprinkle fillet generously with salt and pepper.

5 Top each packet with mayo sauce and spread evenly with the back of a spoon.6 Fold up parchment paper to make a sealed parcel: With the square sheet in front of you,

bring the top and bottom edges together and fold over several times. Then fold eachremaining side up to make a neat, tight packet.

7 Bake for 20 minutes. Use a pair of kitchen scissors to cut open the packets, taking care toavoid burns from escaping steam. Serve immediately.

Note: Real Plans Tip: If you are following a Whole30 diet, be sure to use mayonnaise that is compliant with your food restrictions.

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Saturday, 19th May 2018Baked Sweet Potatoes (DF + GF)

Cooked For: 2

Active Time: 5m

Total Time: 1h 0m

Ingredients2 large sweet potatoes8 tablespoons coconut oil, or olive oil coarse sea salt, to taste

How To Prepare1 Preheat oven to 400F.2 Wash potatoes and puncture several times with a fork. Place the potatoes in a non-reactive

baking dish, and bake for about 1 hour. The potatoes are fully cooked when they are softwhen you gently squeeze them. (Use an oven mitt--they're hot!).

3 Remove potatoes from oven. Using a clean towel to hold the hot potatoes, carefully slit openthe potato lengthwise taking care to avoid burning yourself on the steam.

4 Use a fork to slightly mash the potato and add 4 T. of oil to each potato. Serve with sea salton the side.

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ExtrasBasic Chicken Stock

Cooked For: 2

Active Time: 15m

Total Time: 12h 0m

Ingredientsbones skin and giblets from 1 roast chicken1 1/2 teaspoons apple cider vinegar1 quart filtered water, more or less depending on thesize of your crock pot

How To Prepare1 Place the frame of the chicken (the bones, skin, and cartilaginous bits) into a crock pot or pot.2 Cover the bones with water, adding a tablespoon of apple cider vinegar per chicken frame.3 Cover and cook on low for a minimum of 6 hours up to 24 hours or until the bones crumble

when pinched.4 Carefully strain the broth through a fine metal sieve and discard the bones.5 Use the broth immediately, store in the fridge for about a week or freeze for future use in ice

cube trays for quick defrosting.

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