Paleo Diet Steps New

Day 1 Lunch: Steak Fajita Salad
Quick and Easy Breakfast
Ingredients:
1 tbsp. olive oil
cup sliced onions
1 lb. steak
tsp cumin
2 tsp oregano
1 cup chopped bell peppers
Red leaf lettuce
Ingredients: 1-2 tomatoes
2 Hardboiled eggs 1 avocado
Almonds Steps:
Small piece of fruit(Clementine) 1. Add olive oil to a skillet. Heat over medium
3. Add sliced onions, saut until soft
Steps. 4. Add the steak, cut into strips.
1. Put eggs in pot to bowl on Medium- High. 5. Add all ingredients. Toss and Serve.
2. Pour almonds on plate along with side of fruit. (Serves 4) Calories: 400
3. Eat and enjoy.
(Serves 1)
calories: 357
Day 2
Breakfast: Ones Choice of Tuna Lunch: Shrimp and Broccoli
Ingredients:
Shrimp
Broccoli florets
Olive oil
Lemon juice
Black pepper
Lettuce
Tomato
Choice of Dressing
Ingredients Cucumber
You guessed it- ones choice of tuna either Steps:
packaged or canned. 1. Thaw out frozen shrimp in a day in advance.
Walnuts, mixed nuts, or berries as a side. 2. Pour 1 tbsp. of olive oil in skillet set on high
3. Preheat oven to 400 degrees F.
Steps: 4. Lay broccoli on parchment- lined sheet tray and drizzle
with olive oil and lemon juice. Season with freshly ground
1. Serve Tuna and walnuts on plate.
pepper and bake for 30 mins until broccoli is browned.
2. Eat and Enjoy (Serves 2) Calories:330
(Serves 1) Calories: 232
Day 3 Lunch: Leftover Steak Fajita Salad*
Breakfast: Leftover Beef Short Ribs or (Meat)
1 or 2 Avocados
Ingredients:
Beef Short Ribs:
1 pound beef short ribs Snack: Peanut Butter Caramel Rice Cakes
1 teaspoon salt
teaspoon ground black pepper
1 tablespoon olive oil
1 tablespoon butter
1 onion, diced
1 clove garlic
1 cup beef stock
Avocado, sliced
Choice of fruit Ingredients:
Steps: Peanut butter (2 tbsp.)
1. Add 1 pound beef short ribs in skillet cook on high until Caramel Rice Cakes (3)
browned then add to slow cooker cook for three hours. Add favorite topping
2.Dress plate with avocado and serve. Steps:
(Serves 2) Calories: 410 1. Spread Peanut Butter over the Rice Cake using a butter
knife
2. Eat and enjoy (serves 2)
Calories: 330
Dinner: Quick Burgers, oranges, almonds Day 4
Breakfast: Baked Apples Recipe CB 298
Ingredients:
1-2 Burger Patties: Ingredients:
Ground turkey 4 large baking apples
3 large eggs Juice and zest of lemon 3 tablespoons olive or
2 cloves garlic, minced coconut oil
Italian seasoning 3 tablespoons honey
Lettuce One teaspoon cinnamon
Tomato cranberries
Onion nuts
Favorite Condiments
Oranges( Choice of fruit)
Almonds Steps:
Steps: 1. Preheat oven to 350 degrees F. Wash and core the
1. Place ground turkey in a bowl and mix with the eggs apples
and Italian seasoning. 2. Mix the remaining ingredients in a small bowl. Stuff
2. Add in the garlic and season lightly with pepper. the apples with the mixture.
3. Form 1-2 patties 3. Place the apples on a baking sheet and bake for
4. Put on small pan to flip with spatula thirty minutes, or until tender.
5. Dress with toppings. (Serves 4) Calories: 217
(Serves: 2) Calories: 392
Lunch: Baked Chicken Thighs Recipe C.B 157 (Day 5) Breakfast Morning Sunrise Breakfast Recipe:
Ingredients: Ingredients:
4 bone in skin-- on chicken thighs Leftover Chicken
1 shallot, minced 2-3 scrambled eggs
2 cloves garlic, minced Banana
Ground pepper for taste
Steps: Steps:
1. Preheat oven to 425 degree F. 1. Scramble eggs
2. Carefully separate the skin from the chicken thighs 2. Dress plate with Bananas and microwave chicken.
and stuff the shallots and garlic under the skin.
Lightly season the chicken with freshly ground
black pepper. Lay on a sheet pan and bake for about
45 minutes, until skin is crispy and the juices run
clear.
(Serves 2) Calories: 300 (Serves 2) Calories: 340
Lunch: Crunch High- Protein Spinach Salad w/ Tuna Dinner: Turkey Meatloaf and Asparagus (C.B 171)
(C.B 62)
Ingredients:
Ingredients: 2 pounds ground turkey breast
2 cups of baby spinach 1 large egg, beaten
2 apples of your choice, cored and chopped, skin left 1 teaspoon garlic powder
on medium onion, chopped
cup chopped walnuts, toasted 1 small green pepper, sliced
Freshly ground black pepper 3 stalks celery, diced
Olive oil and red wine vinegar for drizzling Freshly ground black pepper to taste
Steps: Steps:
1. Divide the spinach between two plates or bowls. 1. Preheat oven to 375 degrees F
2. Top with the chopped apples and walnuts. Season with 2. Using your hands, combine all of the ingredients in a
freshly ground black pepper. Drizzle with oil and vinegar large bowl, being careful not to over mix.
and serve immediately. 3. Lightly grease a loaf pan with olive or coconut oil
(Serves 2) and press the meat mixture into the pan.
Calories: 306 4. Bake for 1 hour, remove, and allow to sit out for 15
minutes.
5. Slice, serve, and enjoy.
(Serves 6) Calories:405
Roasted Asparagus Snack: Cookies N Cream Ice Cream
Ingredients:
Ingredients:
1 bunch asparagus
1 frozen banana
1 tbsp. olive oil
2 crumbled organic, vegan, crme-filled , chocolate
2 tsp thyme
cookies
Lemon Juice, for seasoning
tsp gluten free vanilla extract
Steps:
Steps:
1. Heat skillet with Olive oil
1. Add vanilla extract to the base of the Dessert Bullet
2. Toss the asparagus with the olive oil and season with
chute and turn machine on for 5 seconds to coat the
freshly ground black pepper and lemon juice.
spinner.
3. Cook for 5- 6 minutes, turning constantly, until they
2. Turn the machine off, then crumble one cookie into
are tender.
chute.
3. Add banana, then crumble the second cookie in
chute, followed by the second banana half.
(Day 6) Lunch: Steak Skewers with Asparagus (C.B 131)
Breakfast: Caveman French Toast (C.B 26)
4 large eggs 4 grass- fed steaks, cut into cubes
Tablespoon water Lemon Juice
Teaspoon vanilla extract 1 tablespoon olive oil
Teaspoon cinnamon 1 tablespoon cinnamon
Pinch of nutmeg 1 teaspoon Creole Seasoning
Tablespoon coconut oil 1 Teaspoon ground ginger
Pure maple syrup for drizzling Freshly ground black pepper
Steps: Steps:
1.In a small bowl, beat the eggs and water together until 1.If using wooden skewers, soak them for an hour before
frothy. Add vanilla, cinnamon, and nutmeg. using.
2.Heat a non-stick omelet pan on medium- high heat. When 2.Put the cubed steak along with the rest of the ingredients
hot, add coconut oil and swirl pan to coat. in a gallon freezer bag and shake to coat. Marinate and
3.Add half the egg mixture to the pan and let it cook chill for at least 1 hour, and up to 12.
through before flipping. Cook until browned on both sides. 3.When ready to cook, preheat a grill to high heat or a
(Serves 2) Calories:302 skillet. Thread the steaks onto skewers and grill for about
15 minutes, turning every few minutes until steaks are
done. Serve with choice of side.
Snack: Paleo Chocolate Chip Cookies Dinner: Grilled Tilapia w/ Grilled Veggies
( C.B 248)
Ingredients:
3 cups of coconut flour
1 teaspoon baking soda Ingredients:
2 large eggs 2 tsp olive oil
cup pure maple syrup tsp lemon peel
1 teaspoon pure vanilla extract Garlic powder
cup coconut oil Onion powder
1 cup bittersweet chocolate chips 1 lbs tilapia fillets
Birdseye mixed veggie
Steps:
1. Preheat Oven to 375 degrees F. Steps:
2. Sift together the dry ingredients in a medium mixing 1. Heat the oil in a skillet over medium heat.
bowl. 2. Add the lemon peel and spices to the tilapia fillets
3. Beat in the eggs, maple syrup, vanilla, and coconut 3. Cook the fish, turning once, until it flakes easily with a
oil and a hand mixer until well combined. fork.
4. Fold in the chocolate chips. 4. Remove some to a container, preferably ceramic, to
5. On a parchment- lined baking sheet, drop bring with you to lunch.
tablespoon-sized balls for cookie dough about two 5. Save the rest eat and enjoy as dinner.
inches apart. 6. Microwave frozen Birdseye mixed veggies
6. Bake for 15 minutes and remove from oven, cool, (Serves 2) Calories: 257
and serve.
(Makes 2 Dozen) Calories: 404(whole)
Sunday (Day 7) Lunch: Crabbed Stuffed Mushrooms(C.B 249)
Breakfast: High Fiber Bacon and Eggs (C.B 33)
Ingredients Ingredients:
6 slices of uncured, nitrate-free, thick cut bacon Button mushrooms, stems and gills removed
Tablespoon olive or coconut oil 2 cups of crab meat, cooked and finely chopped
2 cups cabbage, shredded 3 Tablespoons chives , minced
Freshly ground pepper, to taste 3 cloves garlic, minced
Scrambled eggs oregano
Steps: dried thyme
1. Lay bacon on a sheet pan and preheat the broiler to teaspoon mustard
high. Freshly ground black pepper
2. Put bacon under the broiler and broil for 5 to 6 Steps:
minutes per side, until desired crispness. 1. Preheat oven to 350 degrees F.
3. Heat the oil in a large skillet and add the cabbage. 2. Mix all the ingredients except mushrooms together
4. Cook until soft, browned, and lightly crisp. in a bowl. Spoon a generous portion into each
5. Season with pepper. Remove from pan and place on mushroom and bake on a baking sheet for about 15
two plates. minutes.
6. Crack the eggs in the pan and cook until desired 3. Let cool slightly, but serve when still warm.
doneness. Season with freshly ground black pepper. ( Serves 2 to 4) Calories: 189
To serve, place the eggs on top of the cabbage and
serve with the broiled bacon.
Snack: Grilled Pineapples and Sweet Potatoes Dinner: Beef Burgundy (Stew) (C.B 222)
(C.B 282)
Ingredients:
Ingredients: cup onion, chopped
2 large sweet potatoes, peeled and cut in cubes 1 teaspoon garlic, minced
1 pineapple, cored and cut in cubes 1 pound grass-fed beef stew meat
2 tablespoons olive or coconut oil 5 carrots, peeled and diced
1 tablespoon honey 2 cups beef broth
1 teaspoon cinnamon 3 tablespoons tomato paste 1/2 teaspoon thyme
Freshly ground black pepper( optional) Pepper
Steps: Olive or coconut oil
1. Preheat the grill. cup mushrooms, chopped
2. Place the sweet potatoes on a microwave- safe dish. Steps:
3. Cover them and microwave for 8 minutes. 1. Add the onion and garlic to the bacon drippings and
4. Sweet potatoes take a long time to cook, but cook until tender.
microwaving them first accelerates the process. 2. Brown the stew meat in the bacon drippings and
5. Place the sweet potatoes and chopped pineapples on transfer it to the slow cooker.
a George foreman Grill. 3. Add the carrots, broth, tomato paste, tapioca,
6. Let stand for 5 - 10 minutes depending on preferred pepper to slow cook on low for 6/8 hrs.
darkness. Mix ingredients in a bowl and pour over 4. Heat the oil in a small saut the mushrooms for 5-7
the pineapple and sweet potatoes. mins, or until tender. Stir mushrooms and serve.
7. Stir to combine, cook for one more minute, and 5. (Serves 4) Calories:341
remove from the heat. (Serves 4) Calories: 330
Monday Day 8 Lunch: Leftover Beef Stew (C.B 222)*
Breakfast: Turkey Links and leftover
Paleo French Toast
Dinner Chicken Cauliflower Alfredo Casserole (C.B 211)
Ingredients:
Jimmy dean sausage
Leftover Paleo French Toast
grapes( side of fruit) Ingredients:
Steps: cup olive or coconut oil
1. Spray pam on cookie sheet and put jimmy dean 1 cups full fat coconut milk
sausage on tray. 1 teaspoon garlic powder
2. Pour leftover paleo French Toast mix in a skillet 3 large eggs
with olive oil. Freshly ground black pepper
3. Flip when browned on one side and do the other. 3 boneless skinless chicken breasts cooked and
4. Eat and enjoy. cubed
Calories: 352 (Serves 1) 2 cups broccoli crowns, chopped
4 cups cauliflower, steamed and chopped
6 strips of uncured, nitrate- free bacon, cut into
quarters( optional)
Steps: Snack: Chocolate Chip Ice Cream
2. Whisk the oil together with the coconut milk, garlic
powder, onion, and eggs. Season with freshly ground
black pepper.
3. Add in the chicken, broccoli, and cauliflower and
mix thoroughly.
4. Pour into casserole or cake pan.
5. Place bacon in a single layer across the top. Ingredients:
6. Bake for 1 hour. Then broil for 5 to 6 minutes until Medium frozen banana
bacon is crispy. Allow to rest for 10 minutes before Tbsp. cacao nibs OR vegan chocolate chips
serving.
(Serves 2) Calories: 382 Steps:
1. Place frozen banana and cacao nibs/ chocolate chips
into the chute alongside banana.
2. Turn on the machine and press ingredients through
the chute.
Tuesday ( Day 9)
Breakfast: Paleo Spinach Omelet Lunch: Tuna Salad w/ a Twist (C.B 43)
1 teaspoon olive oil, plus more for greasing the pan. 2 pouches or 2 cans of tuna
1 cup chopped fresh spinach 1 cup of red seedless grapes
cup chopped red onion Red, yellow or green bell peppers finely chopped
teaspoon salt 1 tablespoon pickled ginger, chopped
teaspoon freshly ground black pepper teaspoon red chili flakes
teaspoon ground nutmeg teaspoon Lemon juice
8 large eggs, beaten teaspoon Lime juice
cup and plain almond milk 1 tablespoon olive oil
Steps: 1 head butter lettuce or mixed greens
1. In a small skillet, heat the olive oil over medium 1 avocado, pitted and sliced
heat, and saut the spinach, onion, salt, and pepper, Freshly ground black pepper
and nutmeg for about 5 minutes, or just unit the (Serves 2) Calories: 290
onions are translucent.
2. Stir the eggs and almond milk together in a small
bowl. Add the spinach mixture, stir, and fold over
finish cooking.
3. Season with freshly ground black pepper. When
eggs are thoroughly cooked, slide onto a plate and
serve. (Serves 1) Calories:470
Dinner: Maple Walnut Chicken 6. Whisk the vinegar into the chicken drippings, then
add the maple syrup and water.
7. Simmer for a few minutes until it thickens, add
walnuts, then pour over chicken and serve.
Snack: Remainder of Tuna Salad*

Ingredients:
1 tablespoon fresh thyme
teaspoon freshly ground black pepper
4 boneless, skinless chicken breasts
cup walnuts chopped
cup apple cider vinegar
3 tablespoons pure maple syrup
cup walnut
cup water
Steps:
1. Combine the olive oil with the thyme and pepper.
2. Rub mixture all over the chicken and let stand for
30 minutes
3. While waiting, toast walnuts in a non-stick skillet
over medium-low heat for 4 to 5 minutes.
4. Remove walnuts, add chicken, and turn up the heat
to medium. Cook until chicken is done, about 12
minutes, turning once.
5. Remove chicken and serve on plate.
Wednesday (Day 10) Lunch: Chicken Apple Hash
Breakfast: Paleo Waffles
Ingredients:
Ingredients: 2 tsp olive oil
coconut flour 6 oz. leftover chicken
4 large eggs 1 apple
1 tablespoon coconut milk 2 tsp either cinnamon or allspice( choose our
1 tablespoon cinnamon favorite)
teaspoon nutmeg Steps:
teaspoon baking soda 1. Heat the olive oil in a saucepan over medium heat.
Pure maple syrup or Lite Maple Syrup 2. Shred and add the chicken.
Steps: 3. Grate the apple, then add to the pot with your spice
1. Preheat a waffle iron. of choice.
2. Blend all ingredients in a blender or by hand in a bowl. 4. Cover and cook on medium- low, stirring
3. Pour batter in the center of the waffle iron, covering the frequently.
entire surface area. 5. Once the apple has cooked down and become soft, it
4. Cook until waffles are browned is ready to serve.
5. Serve with Syrup (Serves 2) Calories: 240
Dinner: Tilapia and Side Salad Snack: Sweet Potato Mash with Pecans
Ingredients:
Tilapia
Ingredients:
Cucumber
2 tsp olive oil
Tomato
cup chopped onions
Red Lettuce
1 medium sweet potato or yam, diced into small
cubes
Steps
cup chopped bell peppers( optional)
1. Check previous days to see how to prepare Tilapia.
1 tbsp. water
2. Fix Salad any way you choose.
Fresh ground pepper
Steps:
1. Heat the oil in a skillet over medium heat.
2. Add the onions, saut for 2-3 minutes.
3. Add the sweet potatoes and bell peppers and 1 tbsp.
of water.
4. Cover and cook for 15 minutes or until the potatoes
are soft.
5. Toss often to prevent burning.
6. Serve, sprinkling with fresh ground pepper.
Thursday (Day 11) Lunch: Indian Style Slaw(Solution 243)
Breakfast: Smoothie
Ingredients:
1 tbsp. olive oil
1 tsp mustard seeds
Ingredients:
1 bag broccoli slaw
Spinach Leaves
1 cup fresh diced tomatoes( optional)
Pineapples
1 tsp cumin
Strawberries
tsp turmeric
Vanilla
2 tbsp. lemon juice
Steps:
Steps:
1. Blend ingredients inside the blender.
1. Heat 1 tbsp. of olive oil over medium heat in a
2. Pour in a cup and enjoy.
skillet.
2. Add 1 tsp of mustard seeds.
3. Cover and cook until the seeds stop popping.
4. Add the whole bag of slaw, the tomatoes( if using)
5. Plus 1 tsp cumin
6. tsp of turmeric
7. Saut for 3-5 minutes, tossing occasionally until the
slaw is soft.
8. Add 2 tbsp. of lemon juice. Stir and serve.
Dinner: Paleo Lasagna 4. Bring to a boil and remove from heat.
5. In a 9X 13 inch casserole dish, place a thin layer of
the sauce.
6. Layer the zucchini and mushrooms over the sauce
and alternate layers until they reach the top to you
run out of ingredients.
7. Cover with foil and bake for 25 to 30 minutes.
Remove foil and bake for an additional 5 minutes.
Allow to cool for 5 minutes before serving
Ingredients: (Serves 8) Calories:450
Ground Turkey
3 cloves garlic, minced
1 small onion, chopped
1 small green bell pepper, diced
6 ounces tomato paste
1( ounce) can tomato sauce
1 tablespoon fresh parsley, chopped
2 tablespoons Italian seasoning
Freshly ground black pepper to taste
1 large zucchini thinly sliced lengthwise
1 cup mushrooms, sliced
Steps:
1. Preheat oven to 350 degrees F. in a large pot over
medium heat, brown the beef while continuously
stirring.
2. Add the garlic, onion, and bell pepper and continue
cooking for about 5 more minutes.
3. Stir in the tomato paste and sauce, followed by
herbs. Season with freshly ground black pepper.
Snack: Carrot Cake Smoothie Friday (Day 12)
Breakfast: Mexican Veggie Scramble
Ingredients:
1 tablespoon olive or coconut oil
Ingredients:
small onion, chopped
4 containers( 4 ounces each) baby food carrots
green bell pepper, diced
Almond milk
pound of sausage
cup of equal
4 large eggs, beaten
2 ice cubes
Freshly ground black pepper
teaspoon ground cinnamon
Sliced avocado, for garnish
teaspoon ground ginger
Prepared salsa, for garnish
Dash ground nutmeg
Steps:
Dash salt
1. In a medium nonstick skillet, heat the oil over
medium heat.
Steps:
2. Add the onion and bell pepper and cook until soft.
1. Combine carrots, almond milk, equal, ice,
3. Add the sausage and eggs and stir continuously until
cinnamon, ginger, nutmeg and salt in blender; blend
eggs are cook through.
until smooth.
4. Season with freshly ground black pepper.
2. Pour into glass.
Lunch: Mushroom Salad (C.B 53) 5. Add in the mushrooms and sprinkle with the thyme
and some pepper.
6. Depending on what type of mushrooms you use, the
cooking time will vary.
7. Add the cup shallots in with the mushrooms and
continue cooking until the shallots are soft.
9. Fill a large plate or bowl with the fresh greens place
the mushrooms from the skillet on top of the greens
Ingredients: and top with the vinaigrette.
2 tablespoons plus cup shallots finely chopped, ( Serves 4) Calories: 215
divided
3 tablespoons rice vinegar
11 tablespoons olive oil, divided
2 pounds mushrooms
1 teaspoon fresh thyme
Freshly ground black pepper , to taste
6 ounces fresh greens
Steps:
1. In a small bowl, combine the 2 tablespoons shallots
and vinegar.
2. Beat the mixture together and set aside for 5
minutes to permit the shallots to absorb the vinegar.
3. Once they have absorbed the vinegar mix in 7
tablespoons of olive oil and set aside.
4. In a large skillet over a medium- high heat, add the
remaining oil.
Dinner: Quick- Cooked Cabbage w/ Snack: Berries w/ Balsamic Vinegar
Turkey Sausage
Ingredients: Ingredients
1 tablespoon olive oil 2 cups frozen berry mix, thawed
head of green cabbage, thinly sliced or grated 4 tsp balsamic vinegar
Freshly ground black pepper to taste.
Turkey sausage Steps:
1. Divide the berries between two bowls.
Steps: 2. Pour two teaspoons of balsamic vinegar over each.
1. Heat a large skillet over medium- high heat. (Serves 2) Calories: 80
2. Add the oil to the skillet, followed by the cabbage.
3. Stir to evenly coat all of the shredded cabbage with
the oil.
4. Season with fresh ground black pepper.
5. Stir and continue cooking for 5 minutes. Serve
immediately
Saturday (Day 13)
Breakfast: Grain Free Pancakes
Ingredients:
4 ripe bananas
4 large eggs
cup nut butter
Freshly ground black pepper, to taste
2 teaspoons olive or coconut oil
Steps:
1. Place the bananas in a large bowl and mash them
with a fork until smooth
2. Beat the eggs in a separate bowl until frothy.
3. Add them to the bananas
4. Add the nut butter and mix well until creamy and
smooth. Season with freshly ground black pepper.
5. Heat the olive oil in a skillet or on a griddle. Pour
cup pancake batter for each pancake onto the
griddle or skillet.
6. Cook pancakes for 2 minutes and then flip with a
spatula.
7. Cook an additional 2 minutes, or until the pancakes
are golden brown. (Serves 4) Calories: 490
Lunch: Spinach and Mushroom Souffl 8. Add the arrowroot powder and whisk
9. Pour the milk mixture over the mushrooms.
10. Allow to cool, then add the egg yolks.
11. Put the egg whites in a mixer and beat until stiff.
12. Carefully fold the egg whites and spinach into milk
mixture.
13. Pour into souffl dish.
14. Bake for 40 minutes.
Ingredients: 15. Do not open the oven at all. Allow to rest for 5
2 tablespoons olive oil minutes before serving.
3 tablespoons almond flour or coconut flour (Serves 4) Calories: 450
1 cup mushrooms, sliced
1 onion, chopped
2 cups almond milk
1 teaspoon arrowroot powder
6 large eggs, separated
2 cups baby spinach leaves
Steps:
2. Spray the inside of a souffl dish with cooking
spray and coat with the almond flour.
3. Heat the 2 tablespoons of olive oil over medium heat
in a large skillet
4. Add the mushrooms and onions.
5. Season with freshly ground black pepper
6. Cook until soft and lightly browned set aside.
7. Heat the almond milk in a small saucepan, but don't
boil.
Dinner: Pulled Pork with Homemade BBQ Sauce 3. Place the pork roast in a slow cooker and add the
garlic.
4. Season with black pepper.
5. Cook on low for 3-4 hours, or until tender
6. Remove and shred.
7. Puree the tomatoes and onions in a food processor
or blender.
8. Add the pureed tomato and onions and remaining
ingredients to the slow cooker, mixing well.
Ingredients: 9. Cook an additional 2 hours to meld the flavors.
2 tablespoons olive oil (Serves 4) Calories: 331
2-pound boneless pork roast Snack: Ants on a log
1 teaspoon garlic, minced
1( 28-ounce) can tomato puree
cup onion, chopped
cup chicken broth
cup cider vinegar
cup molasses
1 teaspoon dry mustard
teaspoon ground cinnamon Ingredients:
teaspoon ground allspice 2 celery stalks
teaspoon ground clove 4 tablespoons almond butter
teaspoon ground ginger cup dried raisins or cranberries
teaspoon ground red pepper flakes Steps:
Steps: 1. Spread almond butter on each celery stalk.
1. Heat the olive oil in a skillet. 2. Add the fruit to the top
2. Add the pork roast and brown slightly. 3. Serve and enjoy. ( Serves 2) Calories:200
Sunday (Day 14) 7. When the eggs are thoroughly cooked, slide onto a
Breakfast: Western Omelet plate and serve. (Serves 1) Calories:360
Ingredients:
3 large eggs
2 ounces minimally processed, thick cut ham
cup chopped bell pepper
cup onions, chopped
cup spinach, finely chopped
Steps:
1. Beat the eggs until frothy
2. Add oil to a nonstick omelet pan and heat over
medium heat.
3. Add eggs.
4. As they start to set, add the ham and veggies,
spreading evenly through.
5. Fold over and finish cooking.
Lunch: Peach and Pecan Scramble
Ingredients:
1 tsp olive oil
peach, divided
2 tbsp. chopped pecans
2 eggs
1 tbsp. unsweetened applesauce
tsp cinnamon
Steps:
1. Heat the olive oil in a small skillet over medium heat
2. Dice half of a ripe peach, and chop the pecans.
3. Add the peaches and pecans to the skillet, stir- fry
for 2- 3 minutes, or until the peaches soften a bit.
4. Crack the eggs into a bowl, add the applesauce and
cinnamon, and beat well.
5. Add to the skillet, mixing often.
6. When the eggs have set, serve, and enjoy.
Dinner: Paleo Spaghetti and Meat Sauce 6. Cut the squash in half and remove the seeds.
7. Place the squash in a baking pan, cut side down.
8. Fill the pan with 2 inches of hot water
9. Cover with aluminum foil and bake for 40 minutes,
or until tender.
10. Scoop the squash out and place it in a serving dish
11. Serve with meat sauce
(Serve 6) Calories:208
Ingredients:
Ground Turkey
cup onion, chopped
cup celery, chopped
cup carrots, chopped
2 teaspoons garlic, minced
3 cans tomato puree
1(8 ounce) can tomato paste
1 teaspoon thyme
1 spaghetti squash or kelp noodles
Steps:
1. Brown the ground turkey in a large skillet.
2. Add the vegetables and cook them until they are
tender.
3. Transfer the ground beef and vegetables to a slow
cooker.
4. Add the remaining ingredients except the spaghettis
squash or kelp noodles.
Snack: Homemade Fruit Rollups Week 3
Monday (Day 15)
Breakfast: Strawberry Banana Smoothie
Ingredients:
2 apples, any kind
1 pint strawberries, stemmed
cup purified water
1 teaspoon cinnamon
Steps: Ingredients
1. Preheat oven to 200 degrees F. Strawberries
2. Peel, core and dice apples. Banana
3. Add apples, strawberries, water, and cinnamon in a Unsweetened almond milk
blender and process about 30 seconds or until Tbsp. vanilla extract
smooth. Steps:
4. Pour mixture on a parchment- lined baking sheet 1. Pour ingredients into blender.
and place in a dehydrator. 2. Blend on high and enjoy.
5. Dehydrate for 6 to 8 hours.
6. Remove sheet and flip fruit. (Serves 2) Calories:216
7. Continue drying another 4 to 6 hours.
Lunch: Sloppy Joe Cabbage Wraps (C.B 36) Dinner: Garlic Chicken with Mushrooms
and Red peppers( Solution 253)
2 tablespoons of olive oil 4 boneless, skinless chicken breasts, cubed
cup onion, diced 2 tablespoons olive oil, divided
cup green bell pepper, diced teaspoon chili powder
Ground turkey Freshly ground black pepper
Freshly ground black pepper 1 clove garlic , minced
2 cups no- sugar tomato sauce 1 medium onion, diced
1 tablespoon chili powder 1 cup sliced button mushrooms
Head of cabbage, leaves left intact and untorn. 2 medium red bell peppers, sliced
Steps: cup canned coconut milk
1. In a large skillet, heat the oil over medium - high Steps:
heat. 1. Put the chicken in a gallon- size freezer bag with 1
2. Add onions and green bell peppers and saut until tablespoon olive oil and chili powder.
soft. 2. Refrigerate for one hour.
3. Add ground turkey and stir until browned 3. Heat a large skillet over medium heat and add the
4. Season with freshly ground black pepper. remaining oil.
5. Add tomato sauce and chili powder. 4. Add the chicken and cook until browned on all
6. Simmer 5 minutes or until turkey is cooked through. sides.
7. To serve, spoon sloppy joe mixture into cabbage 5. Add the onion, mushrooms, and red bell peppers
wraps, being careful not to overfill. and cook until soft.
( Serves 4-6) Calories: 265
6. Season with freshly ground black pepper. Tuesday (Day 16)
7. Add the coconut milk and simmer until chicken is Breakfast: Banana Power Up Smoothie
cooked through and sauce is slightly thickened
about 10 minutes.
Snack: Berries with Balsamic vinegar( Solution 245)*
Ingredients:
( Serves 1) Calories: 50 1 frozen medium Banana
1 Tbsp. Almond Butter/ Peanut butter
1 Scoop of Protein Power Up Mix
8 fl. Oz unsweetened vanilla almond milk
Steps:
1. Add ingredients to blender, blend on high.
2. Pour into glasses and enjoy.
Lunch: Chinese Chicken Lettuce Wraps(C.B 39)
Steps:
1. Combine the shredded chicken onion, carrots,
almonds, and cilantro into a mixing bowl.
3. In a smaller bowl, mix the remaining ingredients to
make a flavorful dressing.
4. Fold the dressing into the chicken mixture. Season
with lemon juice if desired. Wrap the chicken
mixture in lettuce leaves to serve.
Ingredients: ( Serves 4) Calories: 550
2 cups cooked chicken shredded
red onions, sliced
cup carrots shredded
cup slivered almonds
cup cilantro, chopped
2 tablespoons olive oil
2 tablespoons sesame oil
2 tablespoons tahini paste
teaspoon ground ginger
teaspoon garlic, minced
Lemon juice for seasoning
Bibb lettuce leaves, intact and untorn.
Dinner: Turkey Meatloaf (C.B 171) Snack: Banana Bread (C.B 306)
Ingredients:
Ingredients: 3 cups coconut flour
2 pounds ground turkey breast 2 teaspoons baking soda
1 large egg beaten 1 tablespoon cinnamon
1 teaspoon garlic powder cup coconut oil
medium onion, chopped 4 large eggs
1 small green bell pepper, sliced 2 large, very ripe bananas
3 stalks celery diced 1 tablespoon pure vanilla extract
Freshly ground black pepper to taste cup walnuts, chopped and toasted
Steps: Steps:
1. Using your hands combine all of the ingredients into 1. Preheat oven to 350 degrees F.
a large bowl. 2. Sift the coconut flour, baking soda, and cinnamon in
2. Be careful not to over mix. a bowl.
3. Lightly grease a loaf pan with olive or coconut oil 3. Add the rest of the ingredients and stir well to
and press the meat mixture into the pan. combine.
4. Bake for 1 hour. Remove and allow to rest for 15 4. Pour the batter into a loaf pan greased with coconut
minutes. oil
5. Slice, serve, and enjoy. ( Serves 6) Calories: 245 5. Bake for 25-28 minutes, until toothpick inserted in
the center comes out clean.
6. Cool complete, remove from pan and slice.
Wednesday (Day 17)
Breakfast: Peanut Butter Power Up Smoothie *
Ingredients:
1 frozen medium Banana
1 Tbsp. Almond Butter/ Peanut butter
1 Scoop of Protein Power Up Mix
8 fl. Oz unsweetened vanilla almond milk
Steps:
3. Add ingredients to blender, blend on high.
4. Pour into glasses and enjoy.
(Serves 1)
Calories: 470
Lunch: Sweet and Sour Sweet Potato Salad 4. In a small bowl, combine the olive oil, mayonnaise,
( C.B 55) lemon juice, chives, and mustard to create for the
dressing.
5. Add fresh pepper as desired.
6. In a large bowl, combine the potatoes, eggs, bacon,
and apples, then top with the dressing
(Serves 4-6) Calories:311
Ingredients:
3 medium sweet potatoes, peeled and cubed
Water, to cover potatoes
5 strips of uncured, nitrate free bacon, roughly
chopped
4 tablespoons olive oil mayo
2 tablespoons fresh lemon juice
1 tablespoon chopped chives
1 tablespoon Dijon mustard
3 hard-boiled eggs, chopped
1 green apple, chopped with skin still on.
Steps:
1. Combine the sweet potato cubes with water in a
large saucepan over medium heat and bring to a
boil.
2. Cook until tender.
3. In a small skillet, fry bacon until crispy. Set aside.
Dinner: Chicken and Zucchini Salad(57) 4. Mix the mayo, lemon juice, and garlic into a small
bowl.
5. Add the cooked chicken, onion and zucchini to the
mayo and stir well
6. Add romaine lettuce, mix well, and serve in bowls.
Topped with almonds( optional)
Ingredients:
2 pounds chicken breasts, cut into cubes
3 tablespoons coconut oil
1 large onion, chopped
5 zucchinis, cut into cubes
1 tablespoon dried oregano
7 tablespoons olive oil may
Juice of 2 lemons
2 cloves garlic, minced very finely
1 head romaine lettuce, washed and shredded
Sliced almonds, optional
Steps:
1. Add the chicken cubes and coconut oil in a large pan
over a medium high heat until thoroughly cooked.
Set aside.
2. Add the onion in the same pan and cook until soft,
appx. 5 mins
3. Put in the zucchini cubes and oregano, and season
with pepper. Cook until the zucchini cubes are soft.
Snack: Caveman Custard (294) 4. Add the remaining ingredients and cook over
medium heat for 8 mins, stirring constantly, until
the custard thickens slightly.
5. Pour the custard into an ovenproof casserole dish.
6. Set it in a baking pan and fill the pan with 2 inches
of hot water.
7. Side the pan with the casserole dish carefully into
the oven and cook for 30 minutes or until custard is
set.
Ingredients:
2 cups almond milk
4 large egg yolks
3 tablespoons of honey
1 teaspoon cinnamon
teaspoon nutmeg
1 teaspoon vanilla extract
Steps:
1. Preheat oven to 350 F. Warm the almond milk in a
saucepan until just simmering beat the egg yolks in
a small mixing bowl.
2. Slowly ladle half the almond milk into the eggs, a
few drops at a time, vigorously whisking so the eggs
don't cook.
3. Transfer the eggs and milk mixture to the saucepan
and return to the heat.
Thursday (Day 18) Lunch: Everything Chicken Salad (C.B 64)
Breakfast: Peanut butter and Honey Smoothie
Ingredients:
Ingredients 2 boneless, skinless chicken breasts, cooked and
2 bananas cubed
2 cups ice cubes 3 large hard- boiled eggs, peeled and diced
1 cup creamy peanut butter head each iceberg and romaine lettuce, chopped
2 tablespoons honey black olives
cup olive oil mayo
Steps: cucumber, diced
1. Combine all the ingredients into blender, blend until 1 tomato, seeded and chopped
smooth. Freshly ground black pepper
2. Pour into glasses. Steps:
(Serves 4) Calories: 405 1. In a large bowl, combine all of the ingredients.
2. Put in the fridge and chill for 30 minutes. Serve with
a small fruit salad for a complete meal.
Dinner: Sloppy Joes (Solution 258) Snack: Mint Choc. Chip Ice cream (N.C.B) 35
1 lb. ground turkey 1 medium frozen banana, halved
1 cup chopped onion Tbsp. raw cacao nibs or vegan chocolate chips,
1 cup tomato puree divided in two portions
2 tbsp. cocoa powder Tiny drop 1/4th of the cap peppermint extract
1 tbsp. chili powder tsp gluten- free vanilla extract
tsp yellow mustard powder 2 mint leaves, to garnish( optional)
1 tsp ground black pepper
Steps:
Steps: 1. Turn the Dessert Bullet on and add vanilla and
1. Cook meat and onion in a large skillet on medium heat peppermint into chute.
for 10-15 minutes, until the meat is browned. 2. Rune for 5 seconds to coat the spinner, and then
2. Stir in the remaining ingredients and heat for another turn off.
10-15 minutes. 3. Alternate adding one banana half with cacao nibs
3. Serve over vegetables of your choice. into the chute until all ingredients are used.
(Serves 4) Calories: 268 4. Turn on the Dessert Bullet and press ingredients
through the dispenser into a serving bowl. Garnish
with fresh mint, if desired.
Friday (Day 19)
Breakfast: Banana- Berry Pancakes (C.B 32)
Ingredients:
6 egg whites, lightly beaten
2 bananas , mashed
cup raspberries or strawberries, mashed
2 tablespoons almond butter
teaspoon cinnamon
Steps:
1. Spray a skillet or griddle with cooking spray.
2. In a large bowl, mix the egg whites, bananas,
raspberries or strawberries and almond butter until
smooth.
3. Pour the batter into the skillet using cup for each
pancake.
4. Wait 2 to 3 minutes before flipping the pancakes.
5. Cook an additional 2 to 3 minutes until golden
brown.
6. Serve with sprinkling cinnamon and/ or fresh fruit.
( Serves 2) Calories: 350
Steps:
Lunch: Paleo Pizza (Solution 267) 1. Mix the ground nuts, cashew butter, and egg whites
in a small bowl.
2. Grease a pizza baking sheet or similar with 2 tsp of
olive oil, then spread the dough mixture over it,
making a inch thick crust.
3. Preheat the oven to 250 degrees.
4. In a skillet, add the remaining olive oil and the sliced
sausage. Cook until browned, then remove the
sausage to a small bowl.
5. Add the garlic, onions and red pepper to the skillet.
Saute the veggies lightly, making sure not to let them
Ingredients: get too soft.
1 cup ground almonds or other nuts 6. Cover the dough with the marinara sauce, then add
3 tbsp. cashew butter the meat and vegetables, excluding the tomatoes.
egg whites 7. Add the oregano and fennel seeds
3 tsp olive oil, divided 8. Bake for 30 minutes
1 large Italian sausage, cut in inch slices 9. Remove from oven, add halved tomatoes, and serve!
2 cloves minced garlic 10. Use a large spatula to carefully remove the slices
cup chopped onion from the pan, as the nutty dough won't be as crisp
1 chopped red pepper as traditional grain dough
cup marinara sauce (Serves 4) Calories: 498
tsp oregano
tsp fennel seed
cup halved grape tomatoes
Dinner: Fish Salad ( C.B 66)
Ingredients:
1 cup cooked, tilapia( fish of choice)
cup green onions, chopped
cup macadamia nuts, chopped
cup dried cranberries
4 cups mixed baby greens
2 tablespoons tahini paste
2 tablespoons sesame oil
teaspoon thyme
Steps:
1. Combine the fish, onions, nuts, cranberries, and
baby greens in a large salad with pepper.
2. In a small bowl, whisk the remaining ingredients
together to make an Asian dressing.
3. Toss the dressing with the salad and serve.
Snack: Primal Brownies (C.B 313) 8. Pour batter into a 9 X 13 inch baking dish that has
been lightly greased with coconut oil.
9. Bake for 30 minutes
10. Cool completely before cutting and serving
(Makes 1 dozen brownies) Calories: 500
Ingredients:
1 cup coconut oil
5 ounces bittersweet chocolate
cup pure maple syrup
cup unsweetened cocoa powder
4 large eggs
1 teaspoon baking soda
1 tablespoon pure vanilla extract
1 cup raw, unsalted almond butter
cup coconut flour
Steps:
2. Mix the coconut oil bittersweet chocolate, and maple
syrup in a small saucepan over low heat.
3. When melted and combined, remove from heat.
4. Add in the cocoa powder, stir, and set aside.
5. With a wooden spoon, blend in the eggs, baking
soda, and vanilla.
6. Add in the almond butter and stir until combined.
7. Fold in the coconut flour.
Saturday (Day 20)
Breakfast: Fruit Salad w/ Cinnamon (Solution 258)
Ingredients:
1 orange, peeled and chopped

1 apple, chopped
tsp cinnamon
Steps:
1. Place the fruit into bowls, then sprinkle with the
cinnamon if you wish.
Lunch: Chicken Apple Salad (Solution 256) 8. Add salt and pepper to taste, then drizzle with olive
oil.
9. Use an appropriate quality of olive oil to meet your
individual needs.
Ingredients:
6 oz. chicken
1 tsp olive oil
tsp allspice
tsp cloves
6 cups shredded cabbage
Granny Smith apple
Sea salt and pepper
Steps:
1. Dice the chicken.
2. Heat 1 tsp of olive oil in a skillet over medium heat.
3. Add the chicken, allspice, and cloves.
4. Saut, tossing often, until the chicken is cooked
through.
5. Shred the cabbage into a large salad bowl.
6. Slice half of an apple into very thin slices and set
them aside.
7. Once the chicken is done, add it to the cabbage, then
top with the apple.
Dinner: Jambalaya ( Solution 261) 3. Cook for 1 min more.
4. Add the tomato sauce, chicken broth, water, and
cauliflower.
5. Bring to a boil, then cover, reduce heat to medium-
low, and simmer for 20 minutes.
6. Remove the bay leaf.
7. In another skillet, saut lb. of shrimp, tsp
Cajun seasoning , and a dash of cayenne pepper in 1
tsp olive oil.
Ingredients:
8. Saut for 2 minutes, then stir into the jambalaya.
1 tbsp. olive oil 1 tsp, divided
lb. spicy sausage, sliced( look for andouille
sausage)
1 cup chopped onion
cup chopped green pepper
cup chopped celery
1 tsp Cajun seasoning + tsp, divided
1 bay leaf
2 small cans El Pato tomato sauce
2 cups chicken broth
1 cups water
1 cups finely chopped cauliflower
Dash of cayenne pepper
lb. shrimp
Steps:
1. In a large skillet, heat the olive oil, sausage, onion,
peppers, and celery.
2. Saut for around 5 minutes, then add the seasoning
and bay leaf.
Snack: Chocolate Almond Butter Candies
( Cookbook 314)
Ingredients:
1 cup bittersweet chocolate chips
cup natural almond butter
Steps:
1. Melt the chocolate chips on low heat, either in the
microwave or on the stove in a double boiler, being
extra careful not to burn them.
2. Using a clean pastry brush, paint the chocolate into
candy molds or ice cube trays.
3. Put in the freezer for 10 minutes.
4. Remove tray from freezer and quickly fill each mold
with almond butter.
5. Using the pastry brush again, paint over the tops
with the almond butter.
6. Return to the freezer for 10 more minutes. When the
candies are completely hardened, pop out and serve.
(Makes 10) Calories: 2
Sunday (Day 21) 6. Season with freshly ground black pepper. When
Breakfast: Paleo Spinach Quiche (C.B 31) eggs are thoroughly cooked, slide onto a plate and
serve.
Ingredients:
1 teaspoon olive oil, plus more for greasing the pan.
1 cup chopped fresh spinach
cup chopped red onion
teaspoon salt
teaspoon freshly ground black pepper
teaspoon ground nutmeg
cup and plain almond milk
Steps:
4. In a small skillet, heat the olive oil over medium
heat, and saut the spinach, onion, salt, and pepper,
and nutmeg for about 5 minutes, or just unit the
onions are translucent.
5. Stir the eggs and almond milk together in a small
bowl. Add the spinach mixture, stir, and fold over
finish cooking.
Lunch: Savory Shrimp Salad(C.B 71) 4. Toss the dressing with the salad and serve.
Ingredients:
1 cup shrimp, grilled or steamed
1 cup avocado, cubed
cup red onion, diced
2 strips of uncured, nitrate- free bacon, cooked and
crumbled.
4 cups baby greens
cup fresh orange juice
1 teaspoon honey
1 teaspoon ginger powder
Pepper
cup grapeseed oil or olive oil
Steps:
1. Combine the shrimp, avocado, red onions, bacon,
and baby greens in a salad bowl.
2. In a smaller bowl, whisk the orange juice, honey,
garlic, ginger powder, and black powder.
3. Slowly add the oil, whisking vigorously until it
emulsifies.
Dinner: Chicken w/ Sweet Potato Hash Browns(C.B 19) 7. Continue cooking until browned on the bottom, then
flip to cook the other side until browned.
8. Break up into small pieces and serve.
Ingredients:
2 sweet potatoes, peeled and diced into small pieces
small onion, diced
Sausage
1 teaspoon each, dried thyme and oregano
Steps:
1. Either in a microwave or steamer steam sweet
potatoes until tender and easily pierced with a fork.
2. Divide in half and mash one half with a fork or
potato masher.
3. In a large skillet, heat oil over medium- high heat.
Add onion and cook until tender.
4. Add chicken and spices, except pepper, and
combine.
5. Add both sweet potato mixtures to the pan and
combine the mixture thoroughly.
Snack: Berry Tart (C.B308) 5. When you have a stiff dough, press into a pie pan
and bake for 10 minutes.
6. Remove from oven and allow to cool for 5 minutes.
7. Add the berry mixture to the crust and refrigerate
for 1 hour before serving.
Ingredients:
Filling:
Cups of mixed berries of your choice
1 cup of water
Juice of 1 lemon
Crust:
1 cups coconut flour
teaspoon baking soda
teaspoon cinnamon
teaspoon nutmeg
cup coconut oil
1 teaspoon pure vanilla extract
Steps:
2. Heat Berries, water, and lemon juice in a medium
saucepan.
3. Simmer for 15 minutes, stirring and mashing berries
periodically.
4. While fruit is simmering, combine all ingredients for
the crust together in a large bowl.
Week 4 until golden brown on both sides (about 4 minutes
Monday (Day 22) per side), making sure the inside is no longer pink.
Breakfast: Homemade Breakfast Patties ( C.B 24) 3. Season with freshly ground black pepper.
(Serve immediately)
Ingredients:
1 pound ground pork
1 teaspoon garlic powder
1 teaspoon paprika
teaspoon ground sage
1 teaspoon fennel seeds
teaspoon cayenne pepper
teaspoon white pepper
2 tablespoons olive or coconut oil
Steps:
1. Using your hands combine the pork with the
seasonings in a large bowl until well combined.
2. Form into 8 to 10 patties. Heat a medium skillet over
medium heat and add the oil. Fry the sausage patties
4. Season with lemon juice if desired
Lunch: Egg Salad Lettuce Wraps( C.B 35) ( serve immediately with baby carrot for a filling
lunch)
Ingredients:
2 large hard-boiled eggs, peeled and chopped
2 tablespoons olive- oil mayonnaise
2 tablespoons relish or chopped pickles
2 large lettuce leaves, such as iceberg or romaine,
intact and untorn
Lemon juice for seasoning
Steps:
1. Put chopped eggs, mayo, and relish in a bowl and
mix thoroughly to combine.
3. Divide the egg salad mixture evenly between the
lettuce leaves and wrap, but not too tightly, as you
don't want the leaves to tear
Dinner: Caveman Chicken Nuggets( C.B 138) w/ sweet 4. Lightly season the chicken pieces and dip the cubes
potato fries in the egg whites and then the breading, coating
them well.
5. Place the chicken nuggets on a baking sheet and
bake for 20- 30 minutes.
6. Enjoy!
Ingredients:
2 large egg whites
teaspoon garlic powder
teaspoon thyme
teaspoon rosemary
1 cup almond meal
cup almond meal
cup pecans, finely chopped
1 pound boneless, skinless chicken breast, cut in 1
inch cubes
Steps:
2. Place the egg whites in a shallow dish.
3. Mix the dry ingredients and spices in another
shallow dish.
Dinner: Part II( Sweet Potato Fries) C.B 265 5. Bake for 25 minutes, and then flip the potatoes
around to cook for approx. another 15-20 minutes.
6. Serve hot.
Ingredients:
1 teaspoons oregano, finely chopped
1 teaspoons parsley. Finely chopped
teaspoon thyme, finely chopped
4 large sweet potatoes, peeled and cut into evenly
sized strips
1 teaspoons ground pepper
2 tablespoons coconut oil, melted
Steps:
1. Preheat oven to 425 degrees F. Place the oven rack
in the middle position.
2. Combine all of the herbs, pepper, and sweet potatoes
in a gallon- size freezer bag.
3. Toss well to disperse the herbs evenly and then add
the coconut oil.
4. Lay potatoes on a baking sheet in an even layer.
Sprinkle the herb mixture on top.
Snack: Pecan Bark (Cookbook 315)
Ingredients:
12 ounces dark chocolate, chopped
1 cup roasted pecans
Steps:
1. Melt the chocolate in a double boiler or in the
microwave, being extra careful not to burn it.
2. Stir in the nuts and spread the mixture on a
parchment- lined baking sheet.
3. Freeze until solid and break into chunks.
(Makes about 1 Pound)
Calories: 210
Tuesday (Day 23) Lunch: Sloppy Joe Cabbage Wraps (C.B 36)
Breakfast: Zesty Breakfast Salad (C.B10)
\ Ingredients:
Ingredients: 2 tablespoons olive oil
2 cups baby spinach cup onion, diced
1 large egg, hard- boiled and sliced into inch cup green bell pepper, diced
chunks 1 pound ground turkey
1 strip of nitrate free bacon, cooked and crumbled Freshly ground black pepper
1 clementine orange, peeled and quartered 2 cups no- sugar tomato sauce
cup macadamia nuts, black walnuts, or pecans 1 tablespoon chili powder
Freshly ground black pepper Head of cabbage, leaves left intact and untorn
Dressing: Steps;
1 tablespoon honey 1. In a large skillet heat the olive oil over medium- high
1 teaspoon dry mustard heat.
cup red wine vinegar 2. Add onions and green bell peppers and saut until
Juice of one orange soft.
1 teaspoon onion, finely minced 3. Add ground turkey and stir until browned. Season
1 cup olive oil with freshly ground black pepper. Add tomato sauce
Zest of 1 orange and chili powder. Simmer 5 minutes or until turkey
(Serves 2) Calories: 426 is cooked through. ( Calories 300)
4. To serve, spoon Sloppy Joe mixture into cabbage
wraps, being careful not to overfill. ( Serves 4-6)
Dinner: Classic Diner Steak and Eggs (C.B 103) 5. Season with freshly ground pepper and if choose
paprika. Serve with the steak immediately.
Ingredients:
1 steak fillet of ones choice
2 large eggs
Paprika ( optional)
Steps:
1. Heat a pan over a medium- high heat and heat 1
tablespoon of the oil. Lightly season steak with
freshly ground black pepper.
2. Cook the steak to your favorite temperature.
Approximately 3 minutes on each side will usually
give you a medium- rare steak.
3. Take out the steak, set aside, and lower the
temperature to medium- low. Add the remaining oil.
4. Crack open the eggs in the thot pan, cover and cook
them however you would like them prepared.
Snack: Crispy Pepperoni Bites (C.B 328)
Ingredients:
12 slices high quality pepperoni
cup marinara sauce
Pizza toppings of your choice, such as olives, onions,
peppers, or mushrooms
Steps:
2. Lay pepperoni on a parchment- lined sheet tray and
bake for 7 -8 minutes, flipping them over halfway
through.
3. While they are in the oven, take the time to makes
sure toppings are minced into tiny pieces.
4. Remove the pan from the oven and add sauce and
desired toppings. Put it back in the oven and bake
for 4 more minutes.
5. Serve warm and crispy, right from the oven.
(Makes 1 dozen) Calories: 300
Wednesday (Day 24) 5. Carefully flip the eggs over and continue cooking
Breakfast: Paleo Breakfast Burrito ( C.B 11) until done.
6. Season with freshly ground black pepper. Carefully
slide the eggs onto a plate.
7. Top with the seasoned meat, cilantro, and salsa.
Ingredients:
pound ground turkey
1 teaspoon cumin
1 teaspoon onion powder
small red onion, finely chopped
Fresh cilantro, chopped, for garnish
Prepared salsa for serving
Steps:
1. Brown the beef in a skillet over medium heat.
2. Once the meat is no longer pink, add the onions and
season with the cumin, garlic powder, and onion
powder. Set aside.
3. Whisk eggs in a small mixing bowl. Heat oil in a
medium skillet over medium-low heat.
4. Add the eggs in a thin, even layer and cook for
about 6 mins.
Lunch: Shrimp with Mango Salad ( C.B 52) 3. Mix the mangoes, avocado, green onion, cilantro,
and shrimp in a large bowl.
4. Pour in the vinaigrette and mix well.
5. This salad is best served cold, so it is recommended
that you keep it chilled if you are not serving it right
away.
Ingredients:
3 tablespoons fresh lime juice
2 large mangos, peeled, pitted, and diced
2 avocados, peeled pitted, and diced
cup green onion, finely chopped
cup cilantro, finely chopped
1 pound shrimp, peeled and cooked
Steps:
1. Prepare the vinaigrette by combining the lime juice
with the olive oil in a small bowl.
2. Season with freshly ground black pepper and set
aside.
Dinner: Roasted Sweet Potatoes w/ Rosemary ( C.B 251) 5. Heat a roasting pan on the stove over medium- low
heat, add the oil, rosemary, and sweet potato cubes
and season with pepper.
6. Stir until all ingredients are blended and hot.
7. Place the roasting pan in the oven and roast for
approx. 20-25 mins or until crispy and tender. Be
sure to stir the potatoes occasionally for an even
texture.
8. Serves warm.
(Serves 2-4) Calories: 270
Ingredients:
2 large sweet potatoes, peeled and cut into 1-inch
cubes
1 large sprig rosemary leaves
4 cloves garlic, crushed
Steps:
2. Fill a pot with cold water, place in the sweet potato
cubes, and bring to a rapid bowl for 5 minutes.
3. Quickly drain the potatoes in a colander and let
steam and dry.
4. Using a mortar and pestle, grind the rosemary
leaves.
Snack: Ice Cream Peaches N honey
Ingredients
1 cup frozen peaches slices
1 tsp raw honey
frozen bananas
Steps:
1. Place cup peaches, honey, frozen banana and last
half of peaches in the Dessert Bullet Chute.
2. Push ingredients through the dispenser into a
serving dish. Stir to combine and enjoy!
( Serves 1) Calories: 150
Thursday (Day 25) 4. Grease a single- serve ramekin with oil and pour the
Breakfast: Egg Casserole ( C.B 15) egg mixture in.
5. Bake for 15-20 minutes until the top is lightly
browned
6. Serve immediately.
Ingredients:
2 large eggs
2 broccoli florets, finely chopped
small zucchini , chopped
small onion, chopped
5 spinach leaves, chopped
2 slices uncured, nitrate- free bacon, cooked and
crumbled
Steps:
2. Beat eggs in a small bowl and mix in the veggies and
bacon.
Lunch: Crab and Mango Salad(C.B 51)
Ingredients:
4 cups mixed baby greens
cup fresh cooked crabmeat
1 mango, peeled and diced
cucumber, peeled and sliced thin
Juice from 2 limes
1 tablespoon fresh mint, roughly chopped.
2 teaspoons olive oil.
Steps:
1. Divide the mixed lettuce between two plates.
2. Toss the ingredients together in a bowl season with
freshly ground black pepper
3. Divide the crab salad between the two plates,
heaping it in the center of the lettuce
Dinner: Teriyaki Chicken Drumsticks and Celery 5. Turn occasionally to so the chicken is thoroughly
( C.B 331) coated with sauce.
Ingredients:
8 chicken drumsticks
cup orange juice
cup coconut amino
teaspoon ginger
teaspoon garlic
Celery stalks
Blue cheese dressing
Steps:
1. Place the drumstick in the slow cooker and turn the
slow cooker to low.
2. Combine the remaining ingredients in a small bowl.
3. Pour this mixture over the drumsticks.
4. Cover and cook for 5-6 hours or until tender.
Friday ( Day 26)
Snack: Nutty Apple Snack ( C.B 318) Breakfast: Paleo Muffins (C.B 20)
Ingredients:
Ingredients: 1 teaspoon olive or coconut oil
2 apples, any variety medium onion, chopped
cup almond butter 1 cup broccoli, finely chopped
1 tablespoon honey green bell peppers , diced
Juice and zest of 1 orange red bell pepper, diced
teaspoon pure vanilla extract 8 large eggs
teaspoon cinnamon Freshly ground pepper
cup walnuts or pecans, chopped Steps:
cup pumpkins seeds 1. Preheat oven to 400 degrees F.
2. Grease a muffin tin with oil.
Steps; 3. Mix veggies in a large bowl and divide equally
1. Cut the apples into quarters. among muffin tins.
2. Remove the seeds but leave the peels. 4. Beat eggs in a large bowl. Season with freshly
3. Mix the remaining ingredients together in a bowl. ground black pepper.
4. Spread the almond butter mixture on the apples for 5. Pour mixture over veggies in the muffin pan.
a quick, but satisfying lunch. 6. Bake for 15-20 mins, or until tops are browned.
( Serves 4) Calories: 270 Loosen with a knife around the edge and cool before
serving. ( Makes 1 dozen) Calories: 330
Lunch: Yam and Kale Salad( C.B 46) 4. Combine the yams, kale, vinegar, and thyme together in
a bowl. Season with freshly ground black pepper. Serve
immediately.
Ingredients:
2 large yams, peeled and cut into 1-inch cubes
3 tablespoons olive oil, divided
1 medium onion, cut in half and sliced
1 pound kale, torn into pieces
2 tablespoons apple cider vinegar
1 teaspoon of thyme
Steps:
2. Toss yams with 2 tablespoons of olive oil and season with
pepper.
Bake yams for 25 -30 minutes or until tender. Allow to cool.
3. In a medium saut pan, add the remaining tablespoon of
olive oil. Add the onion and garlic and cook to a golden
brown, about 3 minutes. Add the kale and cook for a few
minutes until it wilts.
Dinner: Garlic Ginger Chicken (C.B 216) Snack: Chunky Applesauce( C.B 319)
Ingredients:
Ingredients 8 tart baking apples
2 tablespoons olive or coconut oil Juice and zest from 1 lemon
1 tablespoon fresh ginger, minced Juice and zest from 1 orange
5 cloves garlic, smashed and minced 3 tablespoons honey
teaspoon fish sauce 1 teaspoon cinnamon
cup coconut amino teaspoon nutmeg
4 chicken legs teaspoon cloves
Freshly ground black pepper 4 tablespoons olive or coconut oil
Steps:
Steps: 1. Peel, core and quarter the apples.
1. Preheat oven to 425 degrees F. 2. Place them in a large saucepan with 1 inch of water.
2. Heat the oil in a small saucepan. 3. Cover the pan with the lid and simmer over
3. Add the ginger, garlic, fish sauce, and coconut medium-low heat for 30 mins, or until tender.
amino and bring to a simmer for 3 minutes. 4. Transfer the apples to a blender or food processor,
4. Put the chicken in a baking dish and pour the sauce and blend them until they are almost smooth, with a
over the top. Sprinkle with pepper. Bake for 45 few chunks remaining.
minutes. 5. Return the apple puree to the saucepan. Add the
5. Remove and let stand for 10 minutes before serving. remaining ingredients and simmer for 20 mins.
( Serves 3-4) Calories: 420 ( Serves 4) Calories: 330
Saturday (Day 27)
Breakfast: Classic French Omelet ( C.B 22)
Ingredients:
3 large eggs
2 tablespoons chopped fresh herbs of your choice
2 slices minimally processed ham
Steps:
1. Beat eggs in a bowl and set aside.
2. Heat a nonstick skillet over medium heat and add
the oil.
3. Add eggs, followed by herbs.
5. Cook for 1 minute and add the ham to the center.
6. Once the eggs begin to cook, fold both sides toward
the center.
7. Slide onto a plate and serve with extra ham slices
and herbs for garnish.
Lunch: Sweet and Savory Chicken Salad (C.B 41) (Serves 4) Calories: 450
Ingredients:
4 boneless, skinless chicken breasts, cooked and
shredded
cup dried cranberries
1 cup celery, chopped
cu, halved cup green grapes
cup walnuts, chopped
1 avocado, peeled , pitted and diced
1 apple, peeled, cored and cored and chopped
1 cup olive-oil mayo
Juice of 1 lemon
Steps:
1. Combine the chicken, cranberries, celery, grapes,
walnuts, avocado, and apple in a large bowl and mix
well.
2. In a separate bowl, combine the mayo with the
lemon juice and whisk.
3. Add the dressing into the large bowl with the
chicken mixture and toss.
Dinner: Chicken Cauliflower Alfredo Casserole( C.B 211) 5. Bake for 1 hour. Then broil for 5-6 minutes until
bacon is crispy. Allow to rest for 10 mins before
serving.
Ingredients:
cup olive or coconut oil
1 cups full fat coconut milk
medium onion, chopped
3 large eggs
3 boneless, skinless chicken breasts, cooked and
cubed
2 cups broccoli crowns, chopped
4 cups cauliflower, steamed and chopped
6 strips of uncured, nitrate free bacon
Steps:
2. Whisk the oil together with the coconut milk, garlic
powder, onion, and eggs. Season with freshly ground
black pepper.
3. Add in the chicken, broccoli, and cauliflower and
mix thoroughly. Pour into casserole cake pan.
4. Place bacon in a single layer across the top.
Snack: Chocolate Banana Milkshake ( Cookbook 316) Sunday (Day 28)
Breakfast: Going Green Strawberry Banana Smoothie
Ingredients:
1 medium banana
cup of strawberries
1 cup of spinach greens
Ingredients: 1 cup of almond milk
1 cup unsweetened almond milk
1 tbsp. vanilla
1 tablespoon natural peanut butter
Ice(optional)
3 tablespoons unsweetened cocoa powder
Steps:
1 large banana
1. Pour ingredients into blender.
1 cup ice
2. Blend on high and drink then enjoy.
Steps:
1. Put all ingredients in a blender in the order listed.
(Serves 1)
2. Blend until smooth and creamy and serve with a
Calories: 110
straw.
Lunch: Easy Greek Salad (C.B 49) 3. Let chill covered in the refrigerator for 30 mins
before serving.
(Serves 2) Calories : 215
Ingredients:
2 tablespoons balsamic vinegar
1 teaspoon Greek seasoning
1 ripe avocado
1 green bell pepper, sliced
medium red onion, sliced
1 cup black olives, pitted and cut in half
2 tomatoes, cut into bite-sized pieces
cucumber, halved and sliced
cup sun-dried tomatoes packed in olive oil
Steps:
1. Whisk together the balsamic vinegar, olive oil, and
Greek seasoning.
2. Combine the rest of the ingredients with the
dressing. Season with freshly ground black pepper.
Dinner: Pork Chops with Caramelized Apples and Onions
(C.B 181)
Ingredients:
4 bone in pork chops
3 tablespoons olive or coconut oil, divided
2 large onions, thinly sliced
4 apples, sliced and cored
Steps:
1. Season the pork chops with pepper to taste.
2. Heat a large pan over a medium-high heat, add 2
tablespoons of the oil and fry the chops, about 5
mins on each side or until well cooked and browned.
3. Set the pork chops aside and reduce the heat to
medium- low, then add the remaining tablespoon of
oil, as well as the onion and apple slices.
4. Cook for about 4 mins, or until the onions have
caramelized and the apple slices are softened.
5. Serve the chips with the toppings of apples and
onions. (Serves 4) Calories: 520
Snack: Coconut Macaroons (C.B 312) Breakfast: Smoothie
Ingredients:
6 large egg whites
cup pure maple syrup Ingredients:
1 teaspoon pure vanilla extract 1 medium banana
3 cups shredded, unsweetened coconut cup of strawberries
1 cup of spinach greens
Steps: 1 cup of almond milk
1. Preheat oven to 325 degrees F. 1 tbsp. vanilla
2. Beat the eggs whites in a stand mixer until they form
Ice(optional)
stiff peaks.
Steps:
3. Gently fold in the maple syrup, vanilla, and coconut.
1. Pour ingredients into blender.
4. Form into 1- inch balls and put on a parchment -
2. Blend on high and drink then enjoy.
lined baking sheet.
5. Bake for 15-17 minutes or until lightly browned.
6. Cool before serving.
(Makes 1 dozen) Calories: 40
Lunch: Vegetable Beef Soup( C.B 95)

Monday (Day 29)
2. When pan is hot, add the oil and onion.
3. Cook for 3 mins until onions are lightly browned.
4. Add beef and brown for 5-6 mins, stirring
occasionally.
5. Turn heat down to medium- low, and add the rest of
the ingredients to the pot. Season with freshly
ground black pepper.
6. Simmer for 35-45 mins, or until beef is tender and
melt in your mouth delicious season with lemon
juice if desired.
7. Serve immediately.
Ingredients:
1 onion, diced
1 pound beef
2 cups homemade beef stock
2 stalks celery, chopped
4 medium carrots, sliced into rounds
1 pound fresh baby spinach
1 tablespoon freshly parly, chopped
teaspoon coriander
teaspoon garlic powder
teaspoon ground marjoram
Lemon juice
Steps: Dinner: Mediterranean Meatballs with Mint Pesto ( C.B
1. Heat a large Dutch oven over medium high heat. 175)
Ingredients:
Mint Pesto:
1 large bunch fresh mint leaves
cup walnuts
cup olive oil
Juice and zest of 1 lemon
Freshly ground pepper
Pasta:
2 large zucchini
Meatballs:
1 pound ground lamb
1 teaspoon dried oregano
1 large egg, beaten
Snack: Fresh Guacamole ( C.B 333) and Blue Corn
(Serves 2) Calories: 480 Chips(Self Made)
Steps:
1. In a medium bowl, mash the avocados with a fork
until creamy, leaving as few chunks as possible.
2. Add in the tomatoes, onions, cilantro, and garlic.
Season with freshly ground black pepper.
3. Stir gently to combine and add the lime juice. Serve
immediately
Ingredients:
2 ripe avocados, peeled and pitted
1 medium tomato, seeded and chopped
small red onion, diced
2 tablespoons fresh cilantro, chopped
1 clove garlic, minced
Tuesday (Day 30)
Juice of 1 lime
Breakfast: Autumn Morning Muffins ( C.B 293)
Green wise Blue corn chips
4. Fold gently to mix. Stir in the walnuts and the
apples.
5. Bake for 20-30 mins or until browned and set. These
muffins freeze beautifully for later use.
Ingredients:
2 large eggs
1 cup pumpkin puree
cup applesauce
teaspoon vanilla
1 cups almond meal
cup flaxseed flour
2 teaspoons baking powder
teaspoon baking soda
1 teaspoon cinnamon
teaspoon ginger
teaspoon cloves
chopped walnuts
1 cup Granny Smith or McIntosh apples, peeled and
chopped
Steps:
1. Preheat oven to 350 degrees F. Lunch: Portobello Burgers( C.B 112)
2. Combine the eggs, pumpkin puree, applesauce, and
vanilla in a large mixing bowl.
3. Sift the dry ingredients and add to the egg mixture.
6. Place on preheated grill and cook on each side for
about 5-7 mins. Add hamburger patty and top as
desired.
(Serves 4-6)
Calories: 400
Ingredients:
3 pounds ground turkey
3 large eggs
8-12 large Portobello mushrooms
Steps:
1. Place ground beef in a bowl and mix with the eggs.
2. Add in the garlic and season lightly with pepper.
3. Form 6-8 patties that are smaller than the
mushroom caps.
4. Put on a preheated grill and cook each side for
about 5-7 minutes. Rinse mushrooms and pat dry.
Remove the mushrooms stems.
5. Coat the caps in olive oil and then season with
pepper. Do not let the oil penetrate for long to keep
the mushrooms from getting soggy.
Dinner: Grilled Zesty Lime Chicken(C.B 137) Snack: Cinnamon Raisin (N.C.B)
Ingredients:
4 boneless, skinless chicken breasts
Juice and zest of 3 limes
1 tablespoon honey
1 teaspoon fresh ginger, minced Ingredients:
1 jalapeno pepper, minced 1 Medium frozen banana, separated into three
cup onion, finely chopped segments
Freshly ground pepper tsp cinnamon
Tbsp. raisins (soaked for 2-4 hrs. or dry, according
Steps: to preference, divided into two portions.
1. Place the chicken breasts in a shallow dish. Steps:
2. Mix the remaining ingredients and pour over the 1. Coat frozen banana pieces with cinnamon in a small
chicken breasts. mixing bowl.
3. Cover and refrigerate for several hours, or 2. Add one banana segment, followed by half of the
overnight. raisins to the Dessert Bullet chute.
4. Preheat the grill. 3. Follow with the second banana piece, the second half
5. Drain the chicken breasts and grill them for 10-15 of the raisins, then the final frozen banana segment.
mins, turning halfway through the cooking time, 4. Press all ingredients through the dispenser into a
until the juices run clear. ( Serves 4) Calories: 200 serving bowl. ( Serves 1) Calories: 195

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Day 1 Lunch: Steak Fajita Salad

Quick and Easy Breakfast

Dinner Chicken Cauliflower Alfredo Casserole (C.B 211)

(Serves 2) Calories: 465

Snack: Remainder of Tuna Salad*

Snack: Berries with Balsamic vinegar( Solution 245)*

1 orange, peeled and chopped

(Serves 1) Calories: 380

Lunch: Vegetable Beef Soup( C.B 95)

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