Breakfast

• 2 eggs 57 grams
• 2 slices smoked salmon,200 grams
• 2 tbsp. coconut milk;85 grams
• Fresh chives, finely chopped;12 grams
• 1 table spoon Cooking fat; 5 grams
• Sea salt to taste
• freshly ground black pepperr to taste

Description

1. In a bowl, whisk the eggs, coconut milk, and fresh chives. Season to taste.
2. Melt some cooking fat in a skillet and add the eggs.
3. Scramble the eggs while cooking.
4. When the eggs start to settle add the smoked salmon and cook for 1 or 2 minutes.
5. Serve with more chives sprinkled on top.

Lunch

• Portable salad
• a can of tuna 185 grams
• 1 avocado 150 grams
• salad greens, 100 grams
• oil,67grams
• few drops vinegar,
• grab a can of tuna and an avocado with some salad greens, oil, and vinegar, and mix it all up.

Snack

• 7 strawberries 147 grams

Dinner

 BEEF AND WINTER VEGETABLE SOUP

• 2 lbs. boneless beef chuck roast, cut into 1-inch pieces
• Onion, chopped 26 grams
• 1 small rutabaga, cut into cubes 192 grams
• 2 sweet potatoes, cut into cubes 200 grams
• 2 carrots, cut into chunks 144 grams
• 2 parsnips, cut into chunks
• 2 cups riced cauliflower 214 grams
• 2 cloves garlic, minced 7 grams
• 6 cups beef stock; 500 grams
• ½ tsp. dried thyme91 grams
• 1 tbsp. fresh parsley, minced62 grams
• vegetable oil 63 grams
• Sea salt
• freshly ground black pepper;

Description

1. Melt some cooking fat in a large saucepan placed over a medium-high heat.
2. Brown the beef on each side, and set aside.
3. Add the onion and garlic and cook until fragrant, about 5 minutes.
4. Add about½ of the stock to deglaze the bottom of the pan.
5. Add all the vegetables to the saucepan and cook, stirring frequently, until the vegetables are soft (about 10 minutes).
6. Return the beef to the saucepan, add the remaining stock, and cover.
7. Let everything simmer over a medium-low heat for 40 to 45 minutes, or until the meat is cooked through.
8. Adjust the seasoning, sprinkle with the fresh parsley, and serve.

Breakfast

• Scrambled egg with smoked salmon
• 2 eggs 57 grams
• Little bit of vegetable oil
• Salmon 143 grams

Description

1. Scrambled eggs with smoked salmon

Lunch

Raspberry Frosty Blended Salad

Ingredients

• Oranges raw, 1 1/2 fruit (197 grams)
• Raspberries, frozen, unsweetened 1/2 cup, (70 grams)
• Spinach Frozen, chopped or leaf, 1/2 cup (78 grams)
• Lettuce Romaine or cos, 4 cup (188 grams)

Directions

2. Peel and seed oranges, through juicer. Combine all ingredients in a blender and pulse until smooth.

 Snack

• 1 cup slices cucumber 52 grams

DINNER

Ingredients:

• 4 piece grass-fed tenderloin (114 grams)
• 1 tsp oil  (4.67 grams)
• 1 cup broccoli florets (71 grams)
• 1 medium apple (100 grams)
• 2 tsp peanut butter  (10 grams)

Direction:

3. Cook up grass-fed tenderloin with 1 tsp oil
4. pair with 1 cup broccoli florets sautéed in 1 tsp oil .
5. Then close out the day with 1 medium apple and 2 tsp peanut butter for a crunchy caveman sweet.

BREAKFAST

CHERRY TOMATO AND BASIL QUICHE

• 2 eggs; 57 grams
• 1 garlic clove, minced; 15 grams
• 1 bunch fresh basil, minced; 1 grams
• ½ cup cherry tomatoes, halved 00 g,
• ¼ cup almond cheese; (optional)
• Sea salt and freshly ground black pepper

Description

1. Preheat your oven to 350 F.
   1. In a bowl, beat the eggs, almond cheese, fresh basil until well combined. Season with salt and pepper to taste.
   2. Pour the liquid in a small baking dish.
   3. Place the cherry tomatoes, cut side up, in the egg mixture.
   4. Bake in preheated oven for 20 min.
   5. Serve with extra basil.

Lunch

• 2 Hard-boiled eggs. 110 grams

Snack

• Half an avocado sprinkled with sea salt and balsamic vinegar

Dinner

Ingredients

• 1 ½ lbs. ground beef 907 grams
• 1 egg, 50 grams
• 2 garlic cloves, minced; 5 grams
• 1 cup fresh parsley. minced; 60 grams
• 2 tbsp. tomato paste;1 grams
• 1 tbsp. dried oregano;04 grams
• 1 tsp. dried mint 522 gram
• Sea salt to taste
• freshly ground black pepper to taste

Direction

2. Preheat your oven to 350 F.
3. In a bowl, combine the ground meat, egg, parsley, garlic, tomato paste, oregano, mint, and season with salt and pepper to taste.
4. Mix with your hands until everything is well combined.
5. Form the mixture into equally-sized meatballs using your hands or an ice cream scoop.
6. Place the meatballs on a baking sheet and cook in the preheated oven for 20 to 25 minutes.

Breakfast

• Half cup milk
• Half cup water
• Make a tea one cup
• And add little bit of sugar as your taste

Lunch

• chicken breast (28.35 gram)
• 1 cup cauliflower (64 grams)
• 1 cup Brussels sprouts (100 grams)

Direction

1. Grill chicken, and serve with 1 cup cauliflower and 1 cup Brussels sprout

Dinner

• Cabbage 1106 grams
• Onions 275 grams
• Bacon1 grams

Direction

2. Cabbage and onions fried up with bacon.

Breakfast

2 hardboiled eggs white with pinch of salt and black pepper

Snack

10 strawberries 70 grams

Lunch

250 gram chicken with 20 grams cheese

Dinner

MAPLE BALSAMIC BRAISED CHUCK ROAST

• Chuck roast 59 grams
• 1 cup beef stock35 grams
• ⅓ cup maple syrup (optional) 113 grams
• ⅓ cup balsamic vinegar 100 grams
• ⅓ cup coconut aminos 103
• 3 garlic cloves, minced 7 grams
• 1 onion, minced 110 grams
• 1 table spoon vegetable fat 0.2 grams
• Sea salt according to taste
• freshly ground black pepper according to taste

Iingredients for the caramelized vegetables

• 4 carrots, sliced 61 grams
• 2 sweet potatoes, peeled, and diced 10 grams
• 3 parsnips, peeled, and sliced 480 grams
• 1 red onion, quartered 125 grams
• 2 garlic cloves, minced 7 grams
• 3/4olive oil 9.98 grams
• 2 tbsp. maple syrup or raw honey(optional)
• Fresh thyme sprig
• Sea salt according to your taste
• freshly ground black pepper according to your taste

Direction

1. Preheat your oven to 350 F.
2. In a bowl, combine the beef stock, maple syrup, balsamic vinegar, coconut aminos, garlic, and minced onion.
3. Season the meat with sea salt and freshly ground black pepper.
4. Melt some cooking fat in a Dutch oven placed over a medium high heat.
5. Brown the meat on all side for 2 to 3 minutes per side, and pour the sauce on top.
6. Place in the oven and cook for 2 hours and 30 minutes.
7. In a bowl, combine all the ingredients for the vegetables and season to taste.
8. Spread the vegetables out over a baking sheet, top with a sprig of fresh thyme, and cook in the oven for 30 to 40 minutes.
9. Serve the meat with the caramelized vegetables.

Breakfast

• Hard boiled eggs

Snack

• 1 apple

Lunch

• Only chicken stir fry (spices as a like) 250 grams chicken

Dinner

1. 4 piece grass-fed tenderloin (114 grams)
2. 1 tsp oil  (4.67 grams)
3. 1 cup broccoli florets (71 grams)
4. 1 medium apple (100 grams)
5. 2 tsp peanut butter  (10 grams)

Direction

• Cook up grass-fed tenderloin with 1 tsp oil  and pair with 1 cup broccoli florets sautéed in 1 tsp oil  Then close out the day with 1 medium apple and 2 tsp peanut butter  for a crunchy caveman sweet.

Breakfast

BREAKFAST STUFFED PEPPERS

• 1 bell peppers, sliced in half, core and seeds removed 164 grams
• bell pepper,328
• 1 cup mushrooms, sliced 75 grams
• 1 onion, diced 170 grams
• 3 cups baby spinach 180 grams
• 1 tomato, diced 200 grams
• ½ tsp. garlic powder28 grams
• Bacon, ham, and/or sausages, pre-cooked (optional)
• 1 tbsp. cooking fat 5 grams
• Sea salt and freshly ground black pepper

Description

1. Preheat your oven to 375 F.
2. Melt some cooking fat in a skillet placed over a medium-heat.
3. Sauté the onion until soft, about 4 minutes, then add the mushrooms and tomatoes and cook about 2 minutes.
4. Add the spinach and cook until witted, about 1 or 2 minutes.
5. Season to taste with salt, pepper, and garlic powder.
6. Divide the vegetable mixture equally among the bell pepper halves
7. Top off each bell pepper half with some of the beaten eggs, and add the meat of your choice, if using.
8. Place the stuffed peppers in the oven, on a baking sheet, and bake for 40 minutes.

Lunch

• Homemade beef jerky

Snack

• Any fruit you like

Dinner

• Cabbage 1106 grams
• onions 275 grams
• bacon1 grams

Direction

1. Cabbage and onions fried up with bacon.

Breakfast

• 2 eggs; 57 grams
• 2 slices smoked salmon,200 grams
• 2 tbsp. coconut milk;85 grams
• Fresh chives, finely chopped;12 grams
• 1 table spoon Cooking fat; 5 grams
• Sea salt to taste
• freshly ground black pepper to taste

Direction

1. In a bowl, whisk the eggs, coconut milk, and fresh chives. Season to taste.
2. Melt some cooking fat in a skillet and add the eggs.
3. Scramble the eggs while cooking.
4. When the eggs start to settle add the smoked salmon and cook for 1 or 2 minutes.
5. Serve with more chives sprinkled on top.

Lunch

• Portable salad:
• Can of tuna 185 grams
• 1 avocado 150 grams
• Salad greens, 100 grams
• Oil 67 grams
• Few drops vinegar,

Direction

1. Grab a can of tuna and an avocado with some salad greens, oil, and vinegar, and mix it all up. 

Snack

• 7 strawberries 147 grams

DINNER

BEEF AND WINTER VEGETABLE SOUP

• 2 lbs. boneless beef chuck roast, cut into 1-inch pieces
• onion, chopped 26 grams
• 1 small rutabaga, cut into cubes 192 grams
• 2 sweet potatoes, cut into cubes 200 grams
• 2 carrots, cut into chunks 144 grams
• 2 parsnips, cut into chunks
• 2 cups riced cauliflower 214 grams
• 2 cloves garlic, minced 7 grams
• 6 cups beef stock 500 grams
• ½ tsp. dried thyme 91 grams
• 1 tbsp. fresh parsley, minced 62 grams
• vegetable oil 63 grams
• Sea salt
• freshly ground black pepper;

Description

2. Melt some cooking fat in a large saucepan placed over a medium-high heat.
3. Brown the beef on each side, and set aside.
4. Add the onion and garlic and cook until fragrant, about 5 minutes.
5. Add about½ of the stock to deglaze the bottom of the pan.
6. Add all the vegetables to the saucepan and cook, stirring frequently, until the vegetables are soft (about 10 minutes).
7. Return the beef to the saucepan, add the remaining stock, and cover.
8. Let everything simmer over a medium-low heat for 40 to 45 minutes, or until the meat is cooked through.
9. Adjust the seasoning, sprinkle with the fresh parsley, and serve.

Breakfast:

Apple and Onion Scrambled Eggs

Ingredients

• 2 eggs, beaten; 57 grams
• 1/2 red onion, chopped; 125 grams
• 1 celery rib, chopped;7 grams
• 1 granny smith apple, chopped; 110 grams
• Fresh chives, minced; 7 grams
• Cooking fat; 2 grams
• Sea salt according to taste
• freshly ground black pepper according to taste

Preparation

1. Melt some cooking fat in a skillet over medium heat.
2. Add red onion and celery to the skillet and cook 2 to 3 minutes, stirring constantly.
3. Add the apple and continue cooking for another minute or two.
4. Pour the beaten eggs over the apple mixture in the skillet. Stir slowly with a wooden spoon or a spatula until the eggs are slightly underdone.
5. Remove from heat, season to taste with salt and pepper, and rest 1 to 2 minutes in the skillet.
6. Serve topped with fresh chives.

LUNCH

• chicken breast (28.35 gram)
• 1 cup cauliflower (64 grams)
• 1 cup Brussels sprouts (100 grams)

Description

1. Grill chicken, and serve with 1 cup cauliflower and 1 cup Brussels sprouts

Dinner

Simple Sausage Casserole

Ingredients

2. 4 to 6 sausages 15 grams
3. 1 pint grape tomatoes 280 grams
4. Sweet potatoes 133 grams
5. 2 large bell peppers, chopped 200 grams
6. 1 large red onion, chopped 150 grams
7. 2 garlic cloves, minced 7 grams
8. A few sprigs of fresh thyme
9. Sea salt according to taste
10. Freshly ground black pepper according to taste

Preparation

1. Preheat your oven to 400°F.
2. Combine the grape tomatoes, sweet potatoes, bell peppers, red onion, and minced garlic in a large baking dish.
3. Brown the sausages on all sides in a skillet placed over high heat, about 1 to 2 minutes per side.
4. Place the sausages on top of the vegetables, toss in the thyme, and season everything to taste.
5. Place in the oven and bake for 40 to 45 minutes.

Breakfast:

Ingredients:

• 2eggs (100 grams)
• 5 cup Spinach (105 grams)
• 1 tsp oil (260 grams)
• Roasted salmon (103 grams)

Directions:

1. Line a skillet with 1 tsp oil to keep the 2 eggs  from sticking as you scramble them.
2. Pair the eggs with 3.5 cups spinach sautéed with 1 tsp oil
3. pair with roasted salmon.

SNACK

Ingredients:

• 1 cup raw carrots ( 128 grams)
• 1 tsp tahini(15 grams)
• 1/2 tsp flex seeds(1.55 grams)

Direction:

1. Slice up 1 cup raw carrots , stir into 1 tsp tahini and finish off the veggie mix with 1/2 tsp flaxseeds.

Lunch

Ingredients:

• Chicken breast (28.35 gram)
• 1 Cup cauliflower (64 grams)
• 1 Cup Brussels sprouts (100 grams)

Direction:

2. Grill chicken
3. serve with 1 cup cauliflower and 1 cup Brussels sprouts.

DINNER

Ingredients:

• 4 piece grass-fed tenderloin (114 grams)
• 1 tsp oil  (4.67 grams)
• 1 cup broccoli florets (71 grams)
• 1 medium apple (100 grams)
• 2 tsp peanut butter  (10 grams)

Direction:

1. Cook up grass-fed tenderloin with 1 tsp oil
2. pair with 1 cup broccoli florets sautéed in 1 tsp oil .

3. Then close out the day with 1 medium apple and 2 tsp peanut butter for a crunchy caveman sweet.

Breakfast

• 1 tablespoon coconut oil7 grams 1 pound bacon (chopped) 225 grams
• 1 small onion (chopped) 150 grams
• 1 clove garlic (minced) 16 grams
• mushroom (sliced) 122 grams
• 3 cups spinach (chopped) 108 grams
• sea salt according to taste
• 1 dash ground black pepperaccording to taste

Description

1. Heat the oil in a large pot over medium heat. Add    the bacon and onion and cook until the  onion is soft, about 5 minutes.
2. Add the garlic and cook another minute. Add the mushrooms and cook until the mushrooms are soft.
3. Add the spinach and oil, then cover and cook another 4-5 minutes, stirring occasionally, until the spinach is wilted. Season to taste, then serve.

LUNCH

MAPLE BALSAMIC BRAISED CHUCK ROAST

• chuck roast 59 grams
• 1 cup beef stock35 grams
• ⅓ cup maple syrup (optional) 113 grams
• ⅓ cup balsamic vinegar 100 grams
• ⅓ cup coconut aminos 103
• 3 garlic cloves, minced 7 grams
• 1 onion, minced 110 grams
• 1 table spoon vegetable fat 0.2 grams
• Sea salt according to taste
• freshly ground black pepper according to taste

Ingredients for the caramelized vegetables

• 4 carrots, sliced 61 grams
• 2 sweet potatoes, peeled, and diced 10 grams
• 3 parsnips, peeled, and sliced 480 grams
• 1 red onion, quartered 125 grams
• 2 garlic cloves, minced 7 grams
• 3/4olive oil 9.98 grams
• 2 tbsp. maple syrup or raw honey(optional)
• Fresh thyme sprig
• Sea salt according to your taste
• freshly ground black pepper according to your taste

Direction

1. Preheat your oven to 350 F.
2. In a bowl, combine the beef stock, maple syrup, balsamic vinegar, coconut aminos, garlic, and minced onion.
3. Season the meat with sea salt and freshly ground black pepper.
4. Melt some cooking fat in a Dutch oven placed over a medium high heat.
5. Brown the meat on all side for 2 to 3 minutes per side, and pour the sauce on top.
6. Place in the oven and cook for 2 hours and 30 minutes.
7. In a bowl, combine all the ingredients for the vegetables and season to taste.
8. Spread the vegetables out over a baking sheet, top with a sprig of fresh thyme, and cook in the oven for 30 to 40 minutes.
9. Serve the meat with the caramelized vegetables.

SNACK

• One medium apple 100 grams

BREAKFAST

EGG AND VEGETABLE MUFFINS

Ingredients

• 4 eggs, beaten 57 grams
• 2 bell peppers, chopped 164 grams
• 1 onion, chopped 150 grams
• 8 to 10 fresh mushrooms, sliced 7 grams
• 2 cups baby spinach, roughly chopped1 grams
• 2 garlic cloves, minced 10 grams
• 1 table spoon vegetable oil 13.63 grams
• Sea salt to taste
• Freshly ground black pepper; to taste

Directions

1. Preheat your oven to 350 F.
2. Melt some cooking fat in skillet placed over a medium-high heat. Cook the onion, bell peppers, and garlic until soft and fragrant, about 5 minutes.
3. Add the mushrooms and spinach and cook for another 2 to 3 minutes. Season everything to taste.
4. Whisk the eggs together in a big bowl, and add the bell pepper & spinach mixture.
5. Grease a muffin tin and pour the mixture evenly into the muffin cups.
6. Place in the oven and bake for 20 to 25 minutes.

Lunch

• Canned salmon 213 grams
• Mustard vinaigrette
• Salad with canned salmon, mustard vinaigrette,

Snack

• Handful of olives 180 grams

Snacks with salad canned salmon mustard vinaigrette snack add on approximately 100 grams.

DINNER

GARLIC ROASTED COD

• Cod fillets, skinless (90 grams)
• ¼ cup ghee, softened (57 grams)
• 1 tbsp. chopped flat-leaf parsley (5 grams)
• 2 garlic cloves, peeled and minced (8 grams)
• 1 shallot, minced (160 grams)
• 1 tsp. Dijon mustard (5.26 grams)
• 3 tbsp. prosciutto, minced
• 2 tbsp. freshly squeezed lemon juice (14.4 grams)
• 2 tbsp. Vegetabke oil (2 grams)
• Lemon wedges, for garnishing as a like
• Sea salt as your taste
• freshly ground black pepper as your taste

Description:

1. Preheat your oven to 425 F.
2. In a bowl, combine the ghee, parsley, garlic, shallot, Dijon mustard,  prosciutto, lemon juice, and season with salt and pepper to taste.
3. Season the cod fillets to taste.
4. Heat the cooking fat in a ovenproof skillet placed over a medium-high heat.
5. Cook the fillets for 3 to 4 minutes per side.
6. Spread the ghee mixture equally over each fillet. Transfer to the oven and bake for 5 to 10 minutes, or until the fish is cooked through.
7. Serve with lemon wedges.

Breakfast

HAM AND BUTTERNUT SQUASH HASH

• ¾ cup butternut squash, peeled and cubed 340 grams
• 2 cups pre-cooked ham, cubed
• 1 leek,sliced 90 grams
• 1 green apple, peeled and cubed 10 grams
• 1 onion, sliced 110 grams
• 2 garlic cloves, minced45 grams
• 1tsp Paprika 30 grams
• 1 tsp. ground cinnamon64 grams
• 1 tsp Vegetable oil 13.63 grams
• Sea salt to taste
• freshly ground black pepper;to taste

Directions

• Melt some cooking fat in a skillet over medium-high heat.
• Cook the onion and garlic for 2 to 3 minutes.
• Add the butternut squash and sliced leek, and cook until soft and tender (5 to 7 minutes).
• Add the ham and apple and cook until warm.
• Season with ground cinnamon, paprika, salt, and pepper.
• Cook another 2 minutes, and serve warm.

LUNCH

• leafy salad 30 grams
• almond slivers 5 grams
• balsamic vinaigrette.17 grams
• Direction
• A big leafy salad with almond slivers and balsamic vinaigrette.

Snack

• 1 medium apple 100 grams

DINNER

CHICKEN PAD SEW EW

• 1 lb. boneless and skinless chicken breast, sliced; 500 grams
• 3 cups broccoli; 561 grams
• 10 carrots, sliced very thin (almost as thin as the shavings you would get from peeling them); 180 grams
• 3 green onions, thinly sliced;9 grams
• 3 garlic cloves, peeled and minced; 9 grams
• 1 thumb size knob of fresh ginger, peeled and minced;
• 7 grams
• 1 cup coconut aminos
• 2 tbsp honey 5 grams
• 2 eggs, beaten;
• 1 tablespoon vegetable oil 14 g
• Sea salt to taste
• Freshly ground black pepper;to taste

Description

• Melt some cooking fat in a skillet placed over a medium-high heat.
• Add the garlic and ginger to the skillet and sauté for 2 to 3 minutes.
• Add the chicken and sauté for another 5 minutes.
• Add the broccoli, coconut aminos, and honey, and cook until broccoli has softened a bit.
• Add the carrot and green onions, and cook for another 5 minutes.
• Push the vegetable-chicken mixture to the perimeter of the skillet, making an empty space in the middle. Scramble the eggs in the empty space.
• Mix everything together and serve.

Breakfast

Ingredients:

–2 eggs 57 grams

-2 slices smoked salmon 200 grams

-2 tbsp. coconut milk 2.85 grams

-Fresh chives, finely chopped  6.12 grams

-1 table spoon cooking fat 5 grams

-Sea salt to taste

-freshly ground black pepper to taste

Direction

In a bowl, whisk the eggs, coconut milk, and fresh chives. Season to taste. Melt some cooking fat in a skillet and add the eggs. Scramble the eggs while cooking. When the eggs start to settle add the smoked salmon and cook for 1 or 2 minutes. Serve with more chives sprinkled on top

Lunch

Ingredients:

          –Roast chicken (cold or hot) 120 grams

-Lettuce 55 gram

-2 table spoon mustard 31.58 grams

-1 table spoon mayonnaise, 14.4 grams or your favorite         other condiments

Direction

Roast chicken (cold or hot) inside lettuce wraps with mustard, mayonnaise, or your favorite other condiments.

Snack

-Ham  4.1 gram

-Half cup pineapple 82.5

-Make skewers

Dinner

Ingredients:

-1 ½ lbs. ground beef 907 grams

-1 egg, 50 grams

-2 garlic cloves, minced 5 grams

-1 cup fresh parsley minced 60 grams

-2 tbsp. tomato paste 28.1 grams

-1 tbsp. dried oregano 3.04 grams

-1 tsp. dried mint 0.522 grams

-Sea salt to taste

-freshly ground black pepper to taste

Direction

Preheat your oven to 350 F. In a bowl, combine the ground meat, egg, parsley, garlic, tomato paste, oregano, mint, and season with salt and pepper to taste. Mix with your hands until everything is well combined. Form the mixture into equally-sized meatballs using your hands or an ice cream scoop.Place the meatballs on a baking sheet and cook in the preheated oven for 20 to 25 minutes.

Breakfast

Ingredients:

-Eggs (57 grams)

-1 Italian sausage (83 grams)

-sweet potatoes(100 grams)

-medium onion(110 grams)

-bell pepper(164 grams)

-garlic cloves( 9 grams)

-⅓ cup almond or coconut milk

-Sea salt

-freshly ground black pepper according to taste

Direction:

Preheat your oven to 375 F. Melt some cooking fat in a skillet placed over a medium-high heat. Add the sausages, and crumble while cooking. When the sausages are cooked, transfer them to a large bowl. Add the onion, garlic, and bell pepper to the same skillet, and cook for 4 to 5 minutes over a medium heat. Pour the vegetables into the bowl with the cooked sausages. Add the sweet potatoes to the skillet, season to taste, cover, and cook about 8 minutes. Mix the sweet potatoes into the bowl with the sausages and vegetables. Pour the sausage and sweet potato mixture in a baking dish. In a bowl, whisk together the eggs, almond milk, and season with salt and pepper to taste.

Pour the egg mixture over the sausage mixture, and place in the oven. Bake for 20 minutes, and serve warm with green onions sprinkled on top.

LUNCH

Ingredients:

     Portable salad:

      –a can of tuna 185 grams

-1 avocado 150 grams

      –salad greens, 100 grams

      –oil,4.67 grams

      –few drops vinegar

Direction:

Grab a can of tuna and an avocado with some salad greens, oil, and vinegar, and mix it all up.

Snack

1 apple (100 grams)

DINNER

BUTTERFLIED ROASTED CHICKEN

-1 half chicken 285 grams

-3 tbsp. melted cooking fat 10 grams

-3 tbsp. fresh rosemary 10.05 grams

-2 onions, peeled and quartered 170 grams

-4 carrots, peeled and sliced 61 grams

-2 bell peppers, chopped 238 grams

-2 lemons, halved 168 grams

-Sea salt to taste

-freshly ground black pepper to taste

Directions:

Preheat your oven to 400 F. Place the chicken, breast-side down, on a cutting board. Cut along both sides of the backbone from end to end with kitchen shears and remove the backbone. Flip the chicken breast-side up, and open it like a book. Press firmly on the breasts with your palm to flatten. Save the backbone for some homemade stock. In a small bowl, combine the cooking fat and 2 tbsp of the rosemary. Rub the chicken with 2/3 of the fat/rosemary mixture and season the chicken to taste with sea salt and ground pepper. Line a large baking sheet with aluminum foil. Place the chicken on the baking sheet and surround it with the vegetables and the lemons. Pour the remaining fat/rosemary mixture over the vegetables and season to taste. Place the baking sheet in the oven and cook for 1 hour or until a meat thermometer reads 165 F in the thickest part of the breast. Remove chicken from oven, squeeze some lemon juice over it, and serve.

Breakfast

Ingredients:

-2eggs (100 grams)

-3.5 cup Spinach (105 grams)

-1 tsp oil (260 grams)

-Roasted salmon (103 grams)

Direction:

Line a skillet with 1 tsp oil  to keep the 2 eggs  from sticking as you scramble them.

Pair the eggs with 3.5 cups spinach  sautéed with 1 tsp oil pair with roasted salmon.

Snack

Ingredients:

-1 cup raw carrots ( 128 grams)

-1 tsp tahini(15 grams)

-1/2 tsp flex seeds(1.55 grams)

Direction:

Slice up 1 cup raw carrots , stir into 1 tsp tahini and finish off the veggie mix with 1/2 tsp flaxseeds.

Lunch

Ingredients:

-Chicken breast  (28.35 gram)

-1 Cup cauliflower (64 grams)

-1 Cup Brussels sprouts (100 grams)

Direction:

Grill chicken serve with 1 cup cauliflower  and 1 cup Brussels sprouts.

Dinner 

Ingredients:

-4 piece  grass-fed tenderloin (114 grams)

-1 tsp oil   (4.67 grams)

-1 cup broccoli florets (71 grams)

-1 medium apple  (100 grams)

-2 tsp peanut butter  (10 grams)

Direction:

Cook up  grass-fed tenderloin with 1 tsp oil pair with 1 cup broccoli florets sautéed in 1 tsp oil .

Then close out the day with 1 medium apple and 2 tsp peanut butter  for a crunchy caveman sweet.