Meal Plan: Week 2

April 29, 2014

BREAKFAST: Chicken Apple Bacon Hash (
LUNCH: : Chicken with arugula and some raw veggies. EVOO, balsamic, season to taste.
SNACK: Turkey, bell pepper roll ups.
DINNER: Salmon with pineapple salsa. Roasted cauliflower. (*RB)
Dinner Alt: Turkey Taco Salad

BREAKFAST: Italian Frittata (
LUNCH: Leftover Salmon. Side salad.
SNACK: Celery sticks with 1 Tbsp. almond butter.
DINNER: Coconut curry chicken with baked acorn squash (

BREAKFAST: Breakfast Smoothie 2
LUNCH: Leftover curry chicken
SNACK: Apple, Yogurt.
DINNER: Meatloaf (

BREAKFAST: Chicken apple sausage sautéed with greens (collards, kale and or spinach)
LUNCH: Leftover meatloaf and side salad.
SNACK: Blueberries and cashews.
DINNER: Roasted Turkey London Broil with Cauliflower Garlic Mash (yes, it's as good as it sounds. *RB)

BREAKFAST: 2-3 eggs scrambled with slice of leftover turkey and sweet potatoes
LUNCH: Leftover turkey and raw veggies.
SNACK: Yogurt with fresh berries.
DINNER: Burgers (grass-fed beef if possible) with roasted carrots and green beans.

BREAKFAST: Leftover burger with 1 egg over easy. Diced zucchini and red pepper sauteed in butter.
LUNCH: Chopped spinach and sardines (TJs) with diced avocado, tomatoes and onion. EVOO, Lemon and Salt. (if you're afraid of sardines don't be. This tastes really good!)
Lunch Alt: Apple Turkey Sausage over Greens.
SNACK: Larabar. (
DINNER: Leftover turkey and roasted green beans.

BREAKFAST: 2-3 eggs over easy. Organic bacon and green beans.
LUNCH: Waldorf Chicken salad (just add red grapes, walnuts, diced apple to chicken salad.) over romaine lettuce.
SNACK: Pear and cashews
DINNER: Spaghetti squash with meat sauce. (*RB)

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Pineapple Salsa

1 Cup diced pineapple
1 Cup diced plum tomato
1/2 Cup diced onion
1/2 Cup Diced red pepper
1/4 Cup Fresh chopped cilantro
Juice of 2 Limes
Season to taste with: Salt, Pepper, Cayenne, Cumin.

Saute ingredients in 2 tablespoons coconut oil until tender but not over cooked.

Serve over wild caught fish or free-range chicken.

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Roasted Turkey London Broil

About 1 1/2 Pound Turkey London Broil

3 Tbsp. Gluten Free Tamari (soy sauce)
1 Tbsp. Balsamic Vinegar
2 Tbsp. Pineapple juice
1/4 Cup chicken broth
1/4 Cup diced onion
1 Tbsp. Minced garlic

Preheat oven at 400.

In a large bowl whisk together marinade ingredients. Place London broil in bowl and refrigerate for 30 - 60 minutes. Remove turkey from marinade (keep marinade in bowl) and place on baking sheet. Bake for about 30 - 40 minutes brushing or basting with remainder of marinade every 10 minutes. Inside temp should be 165 degrees.

Place turkey under broiler for about 2 minutes until nicely browned.

Cauliflower Mash:
One medium head of cauliflower chopped.
4 Tablespoons butter
2 Cloves minced garlic
1/4 Cup Milk (optional)

Steam cauliflower until very tender. Add butter and garlic. Mash with fork or potato masher then blend with hand blender (or stick blender). Salt to taste. Serve with freshly chopped parsley.

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Breakfast Smoothie 2 (Green Apple Cider)

1 apple
1 tbsp. Apple cider vinegar
1/2 avocado
1/2 cup water (more or less as desired)
1/4 cup chopped parsley or cilantro

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‘Spaghetti’ Squash


1 spaghetti squash – halved
olive or coconut oil to coat
sea salt and ground pepper

Squash Prep:

using a large knife, cut your spaghetti squash in half, lengthwise
with a spoon, scoop out all the seeds and guts
coat each half with olive or coconut oil
sprinkle with some sea salt and ground pepper
place ‘face-down’ on a baking sheet
cook at 350-375 for 45-60 mins (depending on size of squash)
remove and let stand for 10 minutes
using a large fork, plate by removing the ‘spaghetti’ strands from the entire squash

Sauce Prep:

If you're feeling ambitious I can give you a great made-from-scratch tomato sauce recipe. You'll need several hours to prepare it. It's also a family recipe so I'll have to swear you to secrecy.... or you'll "sleep with the fishes." Just kidding... maybe. :)

Otherwise, find an organic sauce that you love.
Cook some ground beef in a large pan with some coconut oil or butter, a little garlic. Once the meat is lightly browned add the sauce, let it simmer for about 10 - 15 minutes to let the flavors blend (or longer if you want). Then simply pour it over your spaghetti squash.

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