Meal Plan Week One

Monday
BREAKFAST: 2 eggs over-easy, sausage, sweet potato home fries (make extra!).
LUNCH: 1–2 beef or bison burger patties with roasted sweet potatoes, side salad.
SNACK: hard cheese (Grass-fed if possible) and fruit or 3 - 4 dates.
DINNER: Grilled Wild Salmon, roasted green beans. (you may substitute salmon with chicken)

Tuesday
BREAKFAST: Leftover Salmon and sweet potato home fries (or other veggie if desired)
LUNCH: Grilled Chicken & green salad with other raw veggies (If tolerated, ie. peppers, carrots, celery, etc). EVOO and vinegar dressing.
SNACK: Whole milk yogurt with Berries.
DINNER: Chicken francese, roasted squash in butter or coconut oil, with sea salt. TIP: Cook some plain chicken to make chicken salad.


Wednesday
BREAKFAST: Breakfast Smoothie
LUNCH: Chicken salad and tomato wrapped in large leaves of kale.
SNACK: hard cheese (raw if possible) and fruit or 3 - 4 dates.
DINNER: Crock-Pot or slow cooker pork loin, tomato sauce, zucchini, chopped cauliflower, basil. Make a large portion; leftovers will be used for several meals!

Thursday
BREAKFAST: 2–3 scrambled eggs with steamed kale and shredded hard cheese.
LUNCH: Leftover pork loin
SNACK: raw carrots.
DINNER: Stir-fry beef and veggies with gluten free tamari (soy) sauce.

Friday
BREAKFAST: Sliced Sausage sauteed with kale in butter or coconut oil.
LUNCH: Veggie stir-fry or green salad with raw veggies.
SNACK: fruit, handful of cashews.
DINNER: Leftover pork loin, easy broccoli slaw, side salad. (Slaw: 2 tbsp olive oil, 1 bag broccoli slaw (TJs), 1 cup diced tomato, 2 tsp lemon juice, 1 tsp. apple cider vinegar, 1 tsp. honey, S&P to taste.)

Saturday
BREAKFAST: 2 eggs over easy, sauteed peppers, 1/2 of an avocado.
LUNCH: Easy ceviche (shrimp (TJs has canned baby shrimp), lime juice, diced tomato and onion served with romaine lettuce and EVOO)
SNACK: Yogurt, berries.
DINNER: Diced Chicken, tomato, zucchini, onion, baby broccoli, garlic. (just chop up all those ingredients and cook in a little butter and water. Drizzle a little EVOO over it at the end. Serve with fresh chopped parsley and grated cheese.)

Sunday
BREAKFAST: Coconut flour pancakes, Breakfast sausage.
LUNCH: Grilled chicken breast, spinach, tomato, lettuce, strawberries with EVVO and balsamic dressing.
SNACK: Applegate farms Turkey, avocado
DINNER: Wild Halibut or cod, roasted asparagus or other veggie.




Recipes!

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Easy Chicken Francese
5 Tbsp. Butter
1/2 Cup Chicken Broth
4 Tbsp. Lemon juice
2 Tbsp. Parsley
1 Lb. Chicken breast, pounded thin
Salt and Pepper
1/2 Tsp. Corn Starch or Arrowroot
1/4 cup white wine

Melt 2 tbsp. butter in large skillet. Lightly brown chicken on both sides and remove from butter. Do not drain skillet.

Stir in Lemon juice, wine, arrowroot and broth. Add 3 tbsp butter and return chicken to skillet. Simmer on low for about 3 minutes. Add salt and pepper to taste. Sprinkle with fresh parsley and serve.

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Green Breakfast Smoothie

1 cups kale, roughly chopped
1 banana (freeze banana for a more frosty smoothie)
1/2 apple
1/2 cup coconut milk (more or less for desired consistency)

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Crock Pot Pork Loin

1 1/2 lb pork loin
1 (16 oz) can tomato sauce
1 medium (6"-8") zucchini, sliced
1 head cauliflower, separated into medium florets
1-2 medium carrots, chopped
1-2 Tbs dried basil
freshly ground black pepper
Add all of the ingredients to a large crock pot.
Cook on low for 6-7 hours.

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<--- Lunch Tip: Have some leftover pork over spinach with dried cranberries, Parmesan cheese (optional) and oil and vinegar.

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Almond Dijon Halibut

1 lb halibut or other white fish
2 -3 tbsp chopped almonds or almond meal
2 Tbsp Dijon mustard

Preheat the oven to 350 degrees.
Add a bit of olive oil to a baking pan, coat well.
Lay the fish in the pan skin side down.
Finely chop almonds or use almond meal.
Spread mustard on fish and sprinkle the almonds.

Bake for 12-15 minutes.

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Coconut Flour Pancakes

1/3 Cup Coconut Flour
1/4 cup tapioca flour
4 Eggs
3/4 Cup Milk (or coconut milk)
1/4 Tsp. sea salt
1 Tbsp. Maple Syrup
1/2 Tsp. Baking Soda
1 Tsp. Vanilla extract

Combine and whisk ingredients. Melt butter or coconut oil in large skillet. Pour batter into approximately 4" pancakes.

Serve with butter and 100% Maple Syrup.