© 2021 Fat Loss & Non-Surgical Body Contouring.
Breakfast
Salmon Omelet
Ingredients
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
Mustard Chicken
Ingredients:
Direction
Roast chicken (cold or hot) inside lettuce wraps with mustard, mayonnaise, or your favorite other condiments.
Snack
Dinner
Beef & Tomato Paste
Ingredients:
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
Eggs and Smoked Salmon
Ingredients
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
Portable salad
Ingredients
Description
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
Ingredients
Description
Melt some cooking fat in a large saucepan placed over a medium-high heat.
Brown the beef on each side, and set aside.
Add the onion and garlic and cook until fragrant, about 5 minutes.
Add about½ of the stock to deglaze the bottom of the pan.
Add all the vegetables to the saucepan and cook, stirring frequently, until the vegetables are soft (about 10 minutes).
Return the beef to the saucepan, add the remaining stock, and cover.
Let everything simmer over a medium-low heat for 40 to 45 minutes, or until the meat is cooked through.
Adjust the seasoning, sprinkle with the fresh parsley, and serve.
Breakfast
Tea
Lunch
Chicken & Vegetables
Ingredients
Direction:
Grill chicken, and serve with 1 cup cauliflower and 1 cup Brussels sprout
Dinner
Bacon & Vegetables
Ingredients
Direction
Cabbage and onions fried up with bacon.
DAY 7
BREAKFAST
Ingredients
Description
Preheat your oven to 350 F.
In a bowl, beat the eggs, almond cheese, fresh basil until well combined. Season with salt and pepper to taste.
Pour the liquid in a small baking dish.
Place the cherry tomatoes, cut side up, in the egg mixture.
Bake in preheated oven for 20 min.
Serve with extra basil.
Lunch
2 Hard-boiled eggs. 110 grams
Snack
Half an avocado sprinkled with sea salt and balsamic vinegar
Dinner
Spicy Beef
Ingredients
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
Directions
Calories intake in this recipe = 218
Oranges raw, 2 fruit (2-5/8″ dia) (262 grams)
Calories intake in this recipe = 123
Total Calories taken for Breakfast = 218 + 123 = 341
Snack
Ingredients
Directions
Calories intake in this recipe = 278
Calories intake in this recipe = 71
Total Calories taken for Snack = 278 + 71 = 349
Lunch
Ingredients
Directions
Calories intake in this recipe = 351
Snack
Ingredients
Directions
Calories intake in this recipe = 132
Granola Cereals ready-to-eat, 2 oz 56.7 grams
Calories intake in this recipe = 277
Total Calories taken for Snack = 132 + 277 = 409
Dinner
Ingredients
Directions
Calories intake in this recipe = 227
Calories intake in this recipe = 123
Total Calories taken for Dinner = 227 + 123 = 350
Total Calories taken by Day- 6 = 341 +349 +351 + 409+ 350 = 1800
Breakfast
Egg & Vegetable Muffin
Ingredients
Direction
Preheat your oven to 350 F.
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.
Add the mushrooms and spinach and cook for another 2 to 3 minutes. Season everything to taste.
Whisk the eggs together in a big bowl, and add the bell pepper & spinach mixture.
Grease a muffin tin and pour the mixture evenly into the muffin cups.
Place in the oven and bake for 20 to 25 minutes.
Lunch
Salad
Ingredients
Direction
Salad with canned salmon, mustard vinaigrette, add on approximately 100 grams.
Snack
Handful of olives 180 grams
DINNER
Garlic Roasted Cod
Ingredients
Direction
Preheat your oven to 425 F.
In a bowl, combine the ghee, parsley, garlic, shallot, Dijon mustard, prosciutto, lemon juice, and season with salt and pepper to taste.
Season the cod fillets to taste.
Heat the cooking fat in a ovenproof skillet placed over a medium-high heat.
Cook the fillets for 3 to 4 minutes per side.
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.
Serve with lemon wedges.
Breakfast
Ham & Butternut Squash Hash
Ingredients
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
Salad
Direction
A big leafy salad with almond slivers and balsamic vinaigrette.
Snack
1 medium apple 100 grams
Dinner
Chicken Pad Sew Ew
Ingredients
Direction
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
Direction
Preheat your oven to 350 F.
In a bowl, beat the eggs, almond cheese, fresh basil until well combined. Season with salt and pepper to taste.
Pour the liquid in a small baking dish.
Place the cherry tomatoes, cut side up, in the egg mixture.
Bake in preheated oven for 20 min.
Serve with extra basil.
Lunch
2 Hard-boiled eggs. 110 grams
Snack
Half an avocado sprinkled with sea salt and balsamic vinegar
Dinner
Meat Balls
Ingredients
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
Tea
Lunch
Grilled Chicken
Ingredients
Direction
Grill chicken, and serve with 1 cup cauliflower and 1 cup Brussels sprout
Dinner
Bacon & Vegetables
Ingredients
Direction
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
Ingredients
Ingredients for the caramelized vegetables
Direction
Preheat your oven to 350 F.
In a bowl, combine the beef stock, maple syrup, balsamic vinegar, coconut aminos, garlic, and minced onion.
Season the meat with sea salt and freshly ground black pepper.
Melt some cooking fat in a Dutch oven placed over a medium high heat.
Brown the meat on all side for 2 to 3 minutes per side, and pour the sauce on top.
Place in the oven and cook for 2 hours and 30 minutes.
In a bowl, combine all the ingredients for the vegetables and season to taste.
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.
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
Grass Fed Tenderloin
Ingredients
Directions
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
Ingredients
Description
Preheat your oven to 375 F.
Melt some cooking fat in a skillet placed over a medium-heat.
Sauté the onion until soft, about 4 minutes, then add the mushrooms and tomatoes and cook about 2 minutes.
Add the spinach and cook until witted, about 1 or 2 minutes.
Season to taste with salt, pepper, and garlic powder.
Divide the vegetable mixture equally among the bell pepper halves
Top off each bell pepper half with some of the beaten eggs, and add the meat of your choice, if using.
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
Bacon & Vegetables
Ingredients
Direction
Cabbage and onions fried up with bacon.
Breakfast
Smoked Salmon & Eggs
Ingredients
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
Portable salad
Ingredients
Direction
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
Ingredients
Direction
Melt some cooking fat in a large saucepan placed over a medium-high heat.
Brown the beef on each side, and set aside.
Add the onion and garlic and cook until fragrant, about 5 minutes.
Add about½ of the stock to deglaze the bottom of the pan.
Add all the vegetables to the saucepan and cook, stirring frequently, until the vegetables are soft (about 10 minutes).
Return the beef to the saucepan, add the remaining stock, and cover.
Let everything simmer over a medium-low heat for 40 to 45 minutes, or until the meat is cooked through.
Adjust the seasoning, sprinkle with the fresh parsley, and serve.
Breakfast:
Apple and Onion Scrambled Eggs
Ingredients
Direction
Melt some cooking fat in a skillet over medium heat.
Add red onion and celery to the skillet and cook 2 to 3 minutes, stirring constantly.
Add the apple and continue cooking for another minute or two.
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.
Remove from heat, season to taste with salt and pepper, and rest 1 to 2 minutes in the skillet.
Serve topped with fresh chives.
Lunch
Grilled Chicken & Cauliflower
Ingredients
Description
Grill chicken, and serve with 1 cup cauliflower and 1 cup Brussels sprouts
Dinner
Simple Sausage Casserole
Ingredients
Description
Preheat your oven to 400°F.
Combine the grape tomatoes, sweet potatoes, bell peppers, red onion, and minced garlic in a large baking dish.
Brown the sausages on all sides in a skillet placed over high heat, about 1 to 2 minutes per side.
Place the sausages on top of the vegetables, toss in the thyme, and season everything to taste.
Place in the oven and bake for 40 to 45 minutes.
Breakfast:
Spinach Eggs
Ingredients:
Directions:
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:
Direction:
Slice up 1 cup raw carrots , stir into 1 tsp tahini and finish off the veggie mix with 1/2 tsp flaxseeds.
Lunch
Grilled Chicken & Vegetables
Ingredients:
Direction:
Grill chicken
serve with 1 cup cauliflower and 1 cup Brussels sprouts.
DINNER
Grass-fed Tenderloin
Ingredients:
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.
Breakfast
Description
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.
Add the garlic and cook another minute. Add the mushrooms and cook until the mushrooms are soft.
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
Ingredients
Ingredients for the caramelized vegetables
Direction
Preheat your oven to 350 F.
In a bowl, combine the beef stock, maple syrup, balsamic vinegar, coconut aminos, garlic, and minced onion.
Season the meat with sea salt and freshly ground black pepper.
Melt some cooking fat in a Dutch oven placed over a medium high heat.
Brown the meat on all side for 2 to 3 minutes per side, and pour the sauce on top.
Place in the oven and cook for 2 hours and 30 minutes.
In a bowl, combine all the ingredients for the vegetables and season to taste.
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.
Serve the meat with the caramelized vegetables.
Snack
One medium apple 100 grams
Breakfast
Egg And Vegetable Muffins
Ingredients
Directions
Preheat your oven to 350 F.
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.
Add the mushrooms and spinach and cook for another 2 to 3 minutes. Season everything to taste.
Whisk the eggs together in a big bowl, and add the bell pepper & spinach mixture.
Grease a muffin tin and pour the mixture evenly into the muffin cups.
Place in the oven and bake for 20 to 25 minutes.
Lunch
Salad
Ingredients
Description
Salad with canned salmon, mustard vinaigrette,
Snack
DINNER
GaRLIC ROASTED COd
Ingridents
Description:
Preheat your oven to 425 F.
In a bowl, combine the ghee, parsley, garlic, shallot, Dijon mustard, prosciutto, lemon juice, and season with salt and pepper to taste.
Season the cod fillets to taste.
Heat the cooking fat in a ovenproof skillet placed over a medium-high heat.
Cook the fillets for 3 to 4 minutes per side.
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.
Serve with lemon wedges.
Breakfast
Ham AND BUTTERNUT SQUASH HASH
Ingredients
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
Salad
Direction
A big leafy salad with almond slivers and balsamic vinaigrette.
Snack
1 medium apple 100 grams
DINNER
CHICKEN PAD SEW EW
Ingredients
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
Omelet with Pepper
Ingredients
Description
Mix vegetables with eggs
Snack
1 cup green tea
LUNCH
Orange Mango Smoothie with Chia
Ingredients
Directions
Squeeze fresh orange juice. Add chia seeds, stir and leave for 20 minutes. Place in a blender.
Add mango and blend until smooth
Dinner
Turkey Meatballs with Spaghetti Squash
Ingredients
Direction
Mix all zucchini and spaghetti with turkey balls and pour tomato ketchup
Breakfast
Scrambled egg with smoked salmon
Ingredients
Description
Scrambled eggs with smoked salmon
Lunch
Raspberry Frosty Blended Salad
Ingredients
Directions
Peel and seed oranges, through juicer. Combine all ingredients in a blender and pulse until smooth.
Snack
1 cup slices cucumber 52 grams
DINNER
Grass Fed Tenderloin
Ingredients:
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.
Breakfast
Hard boiled eggs
Snack
1 apple
Lunch
Dinner
Grass fed tenderloin
Ingredients
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.
Day 5
Breakfast
Snack
10 strawberries 70 grams
Lunch
Dinner
MaPLe BALSAMIC BRAISED CHUCK ROAST
Ingredients
Ingredients for the caramelized vegetables
Direction
Preheat your oven to 350 F.
In a bowl, combine the beef stock, maple syrup, balsamic vinegar, coconut aminos, garlic, and minced onion.
Season the meat with sea salt and freshly ground black pepper.
Melt some cooking fat in a Dutch oven placed over a medium high heat.
Brown the meat on all side for 2 to 3 minutes per side, and pour the sauce on top.
Place in the oven and cook for 2 hours and 30 minutes.
In a bowl, combine all the ingredients for the vegetables and season to taste.
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.
Serve the meat with the caramelized vegetables.
Breakfast
Breakfast Stuffed Peppers
Ingredients
Description
Preheat your oven to 375 F.
Melt some cooking fat in a skillet placed over a medium-heat.
Sauté the onion until soft, about 4 minutes, then add the mushrooms and tomatoes and cook about 2 minutes.
Add the spinach and cook until witted, about 1 or 2 minutes.
Season to taste with salt, pepper, and garlic powder.
Divide the vegetable mixture equally among the bell pepper halves
Top off each bell pepper half with some of the beaten eggs, and add the meat of your choice, if using.
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
Bacon Roll
Ingredients
Direction
Cabbage and onions fried up with bacon.
Day 1
Breakfast:
Apple and Onion Scrambled Eggs
Ingredients
Direction
Melt some cooking fat in a skillet over medium heat.
Add red onion and celery to the skillet and cook 2 to 3 minutes, stirring constantly.
Add the apple and continue cooking for another minute or two.
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.
Remove from heat, season to taste with salt and pepper, and rest 1 to 2 minutes in the skillet.
Serve topped with fresh chives.
LUNCH
Grilled Chicken with Cauliflower
Ingredients
Direction
Grill chicken, and serve with 1 cup cauliflower and 1 cup Brussels sprouts
Dinner
Simple Sausage Casserole
Ingredients
Direction
Preheat your oven to 400°F.
Combine the grape tomatoes, sweet potatoes, bell peppers, red onion, and minced garlic in a large baking dish.
Brown the sausages on all sides in a skillet placed over high heat, about 1 to 2 minutes per side.
Place the sausages on top of the vegetables, toss in the thyme, and season everything to taste.
Place in the oven and bake for 40 to 45 minutes.
Breakfast
Bacon & Mushrooms
Direction
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.
Add the garlic and cook another minute. Add the mushrooms and cook until the mushrooms are soft.
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
Ingredients for the caramelized vegetables
Direction
Preheat your oven to 350 F.
In a bowl, combine the beef stock, maple syrup, balsamic vinegar, coconut aminos, garlic, and minced onion.
Season the meat with sea salt and freshly ground black pepper.
Melt some cooking fat in a Dutch oven placed over a medium high heat.
Brown the meat on all side for 2 to 3 minutes per side, and pour the sauce on top.
Place in the oven and cook for 2 hours and 30 minutes.
In a bowl, combine all the ingredients for the vegetables and season to taste.
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.
Serve the meat with the caramelized vegetables.
SNACK
One medium apple 100 grams
Breakfast
Egg & Vegetable Muffin
Ingredients
Direction
Preheat your oven to 350 F.
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.
Add the mushrooms and spinach and cook for another 2 to 3 minutes. Season everything to taste.
Whisk the eggs together in a big bowl, and add the bell pepper & spinach mixture.
Grease a muffin tin and pour the mixture evenly into the muffin cups.
Place in the oven and bake for 20 to 25 minutes.
Lunch
Salad
Ingredients
Direction
Salad with canned salmon, mustard vinaigrette, add on approximately 100 grams.
Snack
Handful of olives 180 grams
DINNER
Garlic Roasted Cod
Ingredients
Direction
Preheat your oven to 425 F.
In a bowl, combine the ghee, parsley, garlic, shallot, Dijon mustard, prosciutto, lemon juice, and season with salt and pepper to taste.
Season the cod fillets to taste.
Heat the cooking fat in a ovenproof skillet placed over a medium-high heat.
Cook the fillets for 3 to 4 minutes per side.
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.
Serve with lemon wedges
Breakfast
Ham & Butternut Squash Hash
Ingredients
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
Salad
Direction
A big leafy salad with almond slivers and balsamic vinaigrette.
Snack
1 medium apple 100 grams
Dinner
Chicken Pad Sew Ew
Ingredients
Direction
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
Salmon Omelet
Ingredients
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
Mustard Chicken
Ingredients:
Direction
Roast chicken (cold or hot) inside lettuce wraps with mustard, mayonnaise, or your favorite other condiments.
Snack
Dinner
Beef & Tomato Paste
Ingredients:
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
Italian Sausage & Eggs
Ingredients:
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
Portable Salad
Ingredients:
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
Ingredients:
Direction:
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
Spinach Egg
Ingredients:
Directions:
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:
Direction:
Slice up 1 cup raw carrots , stir into 1 tsp tahini and finish off the veggie mix with 1/2 tsp flaxseeds.
Lunch
Grill Chicken & Vegetables
Ingredients:
Direction:
Grill chicken
serve with 1 cup cauliflower and 1 cup Brussels sprouts.
Dinner
Broccoli Florets
Ingredients:
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.
Breakfast
Spinach Egg
Ingredients:
Directions:
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:
Direction:
Slice up 1 cup raw carrots , stir into 1 tsp tahini and finish off the veggie mix with 1/2 tsp flaxseeds.
Lunch
Chicken Grilled
Ingredients:
Direction:
Grill chicken
serve with 1 cup cauliflower and 1 cup Brussels sprouts.
Dinner
Grass Fed Tenderloin
Ingredients:
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.
Breakfast
Pancakes
Ingredients
Direction
Add eggs, cottage cheese and psyllium husk to a medium size bowl and mix together. Let sit for 5-10 minutes to thicken up a bit.
Heat up butter or oil in a non-stick skillet. Fry the pancakes on medium-low heat for 3–4 minutes on each side. Don’t make them too big or they will be hard to flip.
Add cream to a separate bowl and whip until soft peaks form.
Serve the pancakes with the whipped cream and berries of your choice.
Lunch
Roast
Ingredients
Direction
Place roast beef, cheese, avocado and radishes on a plate.
Add sliced onion, mustard and a hearty dollop of mayonnaise.
Serve with lettuce and olive oil.
Dinner
Vegetable Chicken
Ingredients
Direction
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
Keto Granola
Ingredients
Direction
Full-fat yogurt topped with Keto granola.
Lunch
Steak bowl
Ingredients
Direction
Steak bowl with cauliflower rice, cheese, herbs, avocado and salsa.
Dinner
Grass fed tenderloin
Ingredients:
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.
Breakfast
Greens & Egg
Ingredients
Direction:
Lunch
Burgers
Ingredients
Direction
Snack
Dinner:
Pork Chops
Ingredients
Direction
Breakfast
Lunch
Grilled Chicken
Ingredients
Direction
Grill chicken, and serve with 1 cup cauliflower and 1 cup Brussels sprout
Dinner
Bacon & Vegetable
Ingredients
Direction
Cabbage and onions fried up with bacon.
Breakfast
Omelet with Peppers
Ingredients
Direction
Mix vegetables with eggs
Snack
1 cup green tea
Lunch
Orange Mango Smoothie with Chia
Ingredients
Directions
Squeeze fresh orange juice. Add chia seeds, stir and leave for 20 minutes. Place in a blender.
Add mango and blend until smooth
Dinner
Turkey Meatballs with Spaghetti Squash
Ingredients
Direction
Mix all zucchini and spaghetti with turkey balls and pour tomato ketchup
Day 6
Breakfast
Keto Granolas
Ingredients
Direction
Full-fat yogurt topped with Keto granola.
Lunch
Steak Bowl
Ingredients
Steak bowl
Dinner
Grass Fed Tenderloin
Ingredients:
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.
Breakfast
Bacon & Spinach
Ingredients
Direction
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.
Add the garlic and cook another minute. Add the mushrooms and cook until the mushrooms are soft.
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
Meat Balls
Ingredients
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.
Dinner
Grass Fed Tenderloin
Ingredients:
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.
Day 1
Breakfast
Omelet with greens
Ingredients
Direction:
Two eggs fried in pastured butter served with sauteed greens.
Lunch
Burger
Ingredients
Direction
A bunless grass-fed burger topped with cheese, mushrooms and avocado atop a bed of greens.
Snack
One apple 80 grams
Dinner:
Pork Chops
Ingredients
Direction
Pork chops with green beans sauteed in coconut oil.
Day2
Breakfast
Mushroom Omelet
Ingredients
Direction
Mushroom omelet.
Lunch
Grilled Chicken & Cauliflower
Ingredients:
Direction:
Grill chicken serve with 1 cup cauliflower and 1 cup Brussels sprouts.
Snack
Ingredients:
Direction:
Slice up 1 cup raw carrots , stir into 1 tsp tahini and finish off the veggie mix with 1/2 tsp flaxseeds.
Dinner
Ingredients:
Broccoli & Grass-fed Tenderloin
Ingredients
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.
Breakfast
CHERRY TOMATO AND BASIL QUICHE
Ingredients
2 eggs; 57 grams
1 garlic clove, minced; 15 grams
1 bunch fresh basil, minced; 20.1 grams
½ cup cherry tomatoes, halved 149.00 g,
¼ cup almond cheese; (optional)
Sea salt and freshly ground black pepper
Direction
Preheat your oven to 350 F.
In a bowl, beat the eggs, almond cheese, fresh basil until well combined. Season with salt and pepper to taste.
Pour the liquid in a small baking dish.
Place the cherry tomatoes, cut side up, in the egg mixture.
Bake in preheated oven for 20 min.
Serve with extra basil.
Lunch
Snack
Half an avocado sprinkled with sea salt and balsamic vinegar
Dinner
Beef Balls
Ingredients
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
Lunch
Grilled Chicken
Ingredients
Direction
Grill chicken, and serve with 1 cup cauliflower and 1 cup Brussels sprout
Dinner
Vegetables Bacon
Ingredients
Direction
Cabbage and onions fried up with bacon.
Breakfast
Snack
Lunch
Dinner
Broccoli Florets & Grass fed Tenderloin
Ingredients
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.
Day 5
Breakfast
Snack
10 strawberries 70 grams
Lunch
250 gram chicken with 20 grams cheese
Dinner
Roast
Ingredients
Ingredients for the caramelized vegetables
Direction
Preheat your oven to 350 F.
In a bowl, combine the beef stock, maple syrup, balsamic vinegar, coconut aminos, garlic, and minced onion.
Season the meat with sea salt and freshly ground black pepper.
Melt some cooking fat in a Dutch oven placed over a medium high heat.
Brown the meat on all side for 2 to 3 minutes per side, and pour the sauce on top.
Place in the oven and cook for 2 hours and 30 minutes.
In a bowl, combine all the ingredients for the vegetables and season to taste.
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.
Serve the meat with the caramelized vegetables.
Breakfast
Breakfast stuffed peppers
Direction
Preheat your oven to 375 F.
Melt some cooking fat in a skillet placed over a medium-heat.
Sauté the onion until soft, about 4 minutes, then add the mushrooms and tomatoes and cook about 2 minutes.
Add the spinach and cook until witted, about 1 or 2 minutes.
Season to taste with salt, pepper, and garlic powder.
Divide the vegetable mixture equally among the bell pepper halves
Top off each bell pepper half with some of the beaten eggs, and add the meat of your choice, if using.
Place the stuffed peppers in the oven, on a baking sheet, and bake for 40 minutes.
Lunch
Beef Jerky
Snack
Dinner
Fried Bacon
Ingredients
Direction
Cabbage and onions fried up with bacon.
Breakfast
Eggs & Smoked Salmon
Ingredients
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
Salad
Ingredients
Direction
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 & Winter Vegetable Soup
Ingredients
Direction
Melt some cooking fat in a large saucepan placed over a medium-high heat.
Brown the beef on each side, and set aside.
Add the onion and garlic and cook until fragrant, about 5 minutes.
Add about½ of the stock to deglaze the bottom of the pan.
Add all the vegetables to the saucepan and cook, stirring frequently, until the vegetables are soft (about 10 minutes).
Return the beef to the saucepan, add the remaining stock, and cover.
Let everything simmer over a medium-low heat for 40 to 45 minutes, or until the meat is cooked through.
Adjust the seasoning, sprinkle with the fresh parsley, and serve.
Day 1
Breakfast
Apple and Onion Scrambled Eggs
Ingredients
Direction
Melt some cooking fat in a skillet over medium heat.
Add red onion and celery to the skillet and cook 2 to 3 minutes, stirring constantly.
Add the apple and continue cooking for another minute or two.
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.
Remove from heat, season to taste with salt and pepper, and rest 1 to 2 minutes in the skillet.
Serve topped with fresh chives.
Lunch
Ingredients
Direction
Grill chicken, and serve with 1 cup cauliflower and 1 cup Brussels sprouts
Dinner
Simple Sausage Casserole
Ingredients
Direction
Preheat your oven to 400°F.
Combine the grape tomatoes, sweet potatoes, bell peppers, red onion, and minced garlic in a large baking dish.
Brown the sausages on all sides in a skillet placed over high heat, about 1 to 2 minutes per side.
Place the sausages on top of the vegetables, toss in the thyme, and season everything to taste.
Place in the oven and bake for 40 to 45 minutes.
Breakfast
Tortilla Wrap
Ingredients
Direction
Lay out two tortillas on a large cutting board.
Divide the lettuce, tomato, corn, avocado slices, green onion and tuna between each tortilla.
To make the dressing, combine the greek yogurt, garlic powder, onion powder, lemon juice, dill, salt, and chili powder. Mix well. Add in water to thin dressing.
Drizzle each wrap with 1 tablespoon of the dressing, reserving the rest for dipping.
Roll up each tortilla, tucking in the ends as you go.
Enjoy immediately with the extra chipotle ranch, or wrap in plastic wrap and keep in fridge for up to 3 days (for optimal freshness).
Lunch
Tuna Salad
Ingredients
Direction
Drain tuna and place oil in a small bowl. Add vinegar and whisk until creamy. Season with salt and pepper. Set aside.
Place arugula on a serving platter. Arrange tuna, prosciutto, olives, artichoke hearts, red bell peppers and mozzarella cheese on top of the arugula. Drizzle with a little oil mixture.
Serve with flatbread, crackers or breadsticks
Dinner
Tuna & Fruits
Ingredients
Direction
Breakfast
Direction
Preheat the oven to 425º F.
Place the cubes of bread into a large bowl and drizzle with about 2 Tablespoons of extra virgin olive oil. Add a pinch of salt and a few cracks of black pepper, then toss to coat. Transfer the bread to a rimmed baking sheet, spreading the cubes out evenly, and bake for about 10 minutes or until the bread is golden and crisp.
Remove the bread from the oven and let it cool.
While the bread is baking, place the drained Genova Albacore Tuna, cucumbers, tomatoes and onion into a large mixing bowl. Set aside.
In a small bowl, combine the garlic paste, red wine vinegar, fresh oregano, salt, chili flakes, Dijon mustard, capers and caper brine. Whisk well with a fork and slowly drizzle in the remaining extra virgin olive oil, whisking until well blended.
Once the bread has cooled, add it to the tuna, cucumber, tomato and onion mixture, then drizzle with the dressing, gently tossing it to coat everything evenly.
Let the salad sit for at least 30 minutes, and up to 4 hours, before serving. Prior to serving, toss the salad with a little extra olive oil, red wine vinegar, and salt if necessary. Garnish with the fresh basil and parsley.
Lunch
Genova Yellow fin Tuna
Ingredients
Direction
In a large bowl, combine the tuna, bell pepper, almost all of the scallions (leaving a few for garnish), chives, mayo, lemon juice and red pepper flakes and gently stir to combine.
Turn the oven to broil.
Arrange the sliced bread on a baking sheet and drizzle the bread with olive oil. Place under the broiler for 2 minutes until just starting to toast. Remove and rub the bread with the clove of garlic.
Divide the tuna mixture on top of each piece of bread and top with thin slices of the cheese. Transfer back into the oven and broil for 1-2 minutes until the cheese has melted. Remove from the oven, top with additional scallions, season with salt and pepper and serve.
Dinner
Beef balls
Ingredients:
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
Smoked Salmon
Ingredients
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
salad
Ingredients
Direction
Grab a can of tuna and an avocado with some salad greens, oil, and vinegar, and mix it all up.
Snack
Dinner
Soup
Ingredients
Direction
Melt some cooking fat in a large saucepan placed over a medium-high heat.
Brown the beef on each side, and set aside.
Add the onion and garlic and cook until fragrant, about 5 minutes.
Add about½ of the stock to deglaze the bottom of the pan.
Add all the vegetables to the saucepan and cook, stirring frequently, until the vegetables are soft (about 10 minutes).
Return the beef to the saucepan, add the remaining stock, and cover.
Let everything simmer over a medium-low heat for 40 to 45 minutes, or until the meat is cooked through.
Adjust the seasoning, sprinkle with the fresh parsley, and serve.
Breakfast
Apple and Onion Scrambled Eggs
Ingredients
Direction
Melt some cooking fat in a skillet over medium heat.
Add red onion and celery to the skillet and cook 2 to 3 minutes, stirring constantly.
Add the apple and continue cooking for another minute or two.
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.
Remove from heat, season to taste with salt and pepper, and rest 1 to 2 minutes in the skillet.
Serve topped with fresh chives.
Lunch
Grilled Chicken
Ingredients
Direction
Grill chicken, and serve with 1 cup cauliflower and 1 cup Brussels sprouts
Dinner
Simple Sausage Casserole
Ingredients
Direction
Preheat your oven to 400°F.
Combine the grape tomatoes, sweet potatoes, bell peppers, red onion, and minced garlic in a large baking dish.
Brown the sausages on all sides in a skillet placed over high heat, about 1 to 2 minutes per side.
Place the sausages on top of the vegetables, toss in the thyme, and season everything to taste.
Place in the oven and bake for 40 to 45 minutes.
Breakfast
Deli Ham Omelets
Ingredients
Direction
In a mixing bowl, whisk eggs and cream until fluffy. Add salt and pepper.
Add half of the shredded cheese and mix well.
Melt the butter in a large frying pan on medium heat.
Sauté the diced ham, onion and peppers for a few minutes. Add the egg mixture and fry until the omelet is almost firm. Be extra mindful not to burn the edges.
Reduce the heat after a little while. Sprinkle the rest of the cheese on top. Fold the omelet if desired.
Serve immediately… and enjoy!
Lunch
Smoked Salmon & Avocados
Ingredients
Direction
Cut avocados in half and remove the pit.
Place a dollop of crème fraiche or mayonnaise in the hollow of the avocado and add smoked salmon on top.
Season to taste with salt and a squeeze lemon juice for extra flavor (and to keep the avocado from turning brown).
DINNER
Broccoli & anchovies
Ingredients
Direction
Make the anchovy butter. Finely chop the anchovy fillets and mix them with butter (at room temperature), lemon juice, salt and pepper. Set aside.
Preheat you oven to 450°F (225°C) and make sure your meat is out of the fridge in order to get to room temperature before cooking it. Separate the garlic into cloves but don’t peel them. Cut the broccoli into florets. You can include them stem as well, just peel off any rough parts and slice it.
Grease a large roasting pan and place all the vegetables in a single layer. Season and drizzle olive oil on top. Give it a stir to coat and then place the roasting pan in the oven for 15 minutes.
Brush the meat with olive oil and season with salt and pepper. Fry quickly on high heat in a frying pan. At this point, you’re only looking to give the meat a nice seared surface.
Remove the pan from the oven and make room for the meat amongst the vegetables.
Lower the heat to 400°F (200°C) and place the pan back in the oven for afew minutes up to 10 or 15, depending on how you like your meat – rare, medium or well-done.Remove from the oven and place a dollop of anchovy butter on each piece of meat. Serve straight away.
Breakfast
Eggs & Smoked Salmon
Ingredients:
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
Roast Chicken & Lettuce Wrap
Ingredients:
Direction
Roast chicken (cold or hot) inside lettuce wraps with mustard, mayonnaise, or your favorite other condiments.
Snack
Skewers
Ingredients
Direction
Make skewers
Dinner
Ingredients:
Parsley & Beef Balls
Ingredients
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
Sour Cream and Eggs
Ingredients
Direction
In a mixing bowl, whisk eggs and cream until fluffy. Add salt and pepper.
Add half of the shredded cheese and mix well.
Melt the butter in a large frying pan on medium heat.
Sauté the diced ham, onion and peppers for a few minutes. Add the egg mixture and fry until the omelet is almost firm. Be extra mindful not to burn the edges.
Reduce the heat after a little while. Sprinkle the rest of the cheese on top. Fold the omelet if desired.
Serve immediately… and enjoy!
Lunch
Asparagus & Cheese
Ingredients
Direction
Preheat your oven to 450°F (225°C), preferably with the broiler function on.
Wash and trim the asparagus.
Slice the cheese into 12 pieces, and then divide each slice in two.
Cut the slices of prosciutto in two pieces lengthwise, and wrap each piece around one asparagus and two pieces of cheese.
Place in a baking dish lined with parchment paper. Add pepper and drizzle with olive oil.
Broil in the oven for about 15 minutes until golden brown.
Dinner
Fish Cream & Broccoli
Ingredients
Direction
Preheat the oven to 400°F (200°C).
Divide the broccoli into small florets, including the stem. Peel with a sharp knife or potato peeler if the stem is rough.
Fry broccoli in oil on medium high for 5 minutes, until golden and soft. Season with salt and pepper.
Add scallions, finely chopped, and the capers. Fry for another 1-2 minutes and place the vegetables in a greased baking dish.
Nestle the fish in amongst the vegetables.
Mix parsley, whipping cream and mustard. Pour over the fish and vegetables. Top with slices of butter.
Bake for 20 minutes or until the fish is cooked through, and flakes easily with a fork. Serve as is, or with a luscious green salad.
Dinner
Pork Chops
Ingredients
Description:
Pork chops with green beans sauteed in coconut oil.
Breakfast:
Apple and Onion Scrambled Eggs
Ingredients
Direction
Melt some cooking fat in a skillet over medium heat.
Add red onion and celery to the skillet and cook 2 to 3 minutes, stirring constantly.
Add the apple and continue cooking for another minute or two.
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.
Remove from heat, season to taste with salt and pepper, and rest 1 to 2 minutes in the skillet.
Serve topped with fresh chives.
Lunch
Grilled Chicken
Ingredients
Direction
Grill chicken, and serve with 1 cup cauliflower and 1 cup Brussels sprouts
Dinner
Simple Sausage Casserole
Ingredients
Direction
Preheat your oven to 400°F.
Combine the grape tomatoes, sweet potatoes, bell peppers, red onion, and minced garlic in a large baking dish.
Brown the sausages on all sides in a skillet placed over high heat, about 1 to 2 minutes per side.
Place the sausages on top of the vegetables, toss in the thyme, and season everything to taste.
Place in the oven and bake for 40 to 45 minutes.
Breakfast
Spinach Egg
Ingredients:
Directions:
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:
Direction:
Slice up 1 cup raw carrots , stir into 1 tsp tahini and finish off the veggie mix with 1/2 tsp flaxseeds.
Lunch
Chicken Grilled
Ingredients:
Direction:
Grill chicken
serve with 1 cup cauliflower and 1 cup Brussels sprouts.
Dinner
Grass Fed Tenderloin
Ingredients:
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.
Breakfast
Spinach Bacon
Ingredients
Direction
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.
Add the garlic and cook another minute. Add the mushrooms and cook until the mushrooms are soft.
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
Ingredients
Ingredients for the caramelized vegetables
Direction
Preheat your oven to 350 F.
In a bowl, combine the beef stock, maple syrup, balsamic vinegar, coconut aminos, garlic, and minced onion.
Season the meat with sea salt and freshly ground black pepper.
Melt some cooking fat in a Dutch oven placed over a medium high heat.
Brown the meat on all side for 2 to 3 minutes per side, and pour the sauce on top.
Place in the oven and cook for 2 hours and 30 minutes.
In a bowl, combine all the ingredients for the vegetables and season to taste.
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.
Serve the meat with the caramelized vegetables.
Snack
One medium apple 100 grams
Breakfast
Muffins
Ingredients
Directions
Preheat your oven to 350 F.
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.
Add the mushrooms and spinach and cook for another 2 to 3 minutes. Season everything to taste.
Whisk the eggs together in a big bowl, and add the bell pepper & spinach mixture.
Grease a muffin tin and pour the mixture evenly into the muffin cups.
Place in the oven and bake for 20 to 25 minutes.
Lunch
Salad
Ingredients
Direction
Salad with canned salmon, mustard vinaigrette,
Snack
Dinner
Garlic Roasted Cod
Ingredients
Direction
Preheat your oven to 425 F.
In a bowl, combine the ghee, parsley, garlic, shallot, Dijon mustard, prosciutto, lemon juice, and season with salt and pepper to taste.
Season the cod fillets to taste.
Heat the cooking fat in a ovenproof skillet placed over a medium-high heat.
Cook the fillets for 3 to 4 minutes per side.
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.
Serve with lemon wedges.
Breakfast
Pancakes
Ingredients
Direction
Add eggs, cottage cheese and psyllium husk to a medium size bowl and mix together. Let sit for 5-10 minutes to thicken up a bit.
Heat up butter or oil in a non-stick skillet. Fry the pancakes on medium-low heat for 3–4 minutes on each side. Don’t make them too big or they will be hard to flip.
Add cream to a separate bowl and whip until soft peaks form.
Serve the pancakes with the whipped cream and berries of your choice.
Lunch
Roast
Ingredients
Direction
Place roast beef, cheese, avocado and radishes on a plate.
Add sliced onion, mustard and a hearty dollop of mayonnaise.
Serve with lettuce and olive oil.
Dinner
Vegetable Chicken
Ingredients
Direction
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
Bacon Vegetables
Ingredients
Direction
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.
Add the garlic and cook another minute. Add the mushrooms and cook until the mushrooms are soft.
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
Chuck Roast
Ingredients
Direction
Preheat your oven to 350 F.
In a bowl, combine the beef stock, maple syrup, balsamic vinegar, coconut aminos, garlic, and minced onion.
Season the meat with sea salt and freshly ground black pepper.
Melt some cooking fat in a Dutch oven placed over a medium high heat.
Brown the meat on all side for 2 to 3 minutes per side, and pour the sauce on top.
Place in the oven and cook for 2 hours and 30 minutes.
In a bowl, combine all the ingredients for the vegetables and season to taste.
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.
Serve the meat with the caramelized vegetables.
Dinner
One medium apple 100 grams
Breakfast
Eggs
Ingredients
Direction
Crack the eggs into a small bowl and use a fork to whisk them together with some salt and pepper.
Melt the butter in a non-stick skillet over medium heat. Watch carefully the butter shouldn’t turn brown!
Pour the eggs into the skillet and stir for 1–2 minutes, until they are creamy and cooked just the way you like them. Remember that the eggs will still be cooking even after you’ve put them on your plate.
Lunch
Tomato Eggs
Ingredients
Direction
Crack the eggs into a mixing bowl, add salt and black pepper to your liking.
Whisk well with a fork until fully combined. Add basil and stir.
Heat oil in a large frying pan. Fry the tomatoes for a few minutes.
Pour the egg batter on top of the tomatoes. Wait until the batter is slightly firm before adding the mozzarella cheese.
Lower the heat and let the omelet set. Serve right away
Dinner
Wasabi Beef
Ingredients
Direction
Shred the cabbage finely using a sharp knife or a food processor.
Fry the cabbage in half of the butter in a large frying or wok pan on medium-high heat. It takes a while for the cabbage to soften, but don’t let it turn brown.
Add spices and vinegar. Stir and fry for a couple of minutes more. Put the cabbage in a bowl.
Melt the rest of the butter in the same frying pan. Add garlic, chili flakes and ginger. Sauté for a few minutes.
Add ground meat and brown until the meat is thoroughly cooked and most of the juices have evaporated. Lower the heat a little.
Add scallions and cabbage to the meat. Stir until everything is hot. Salt and pepper to taste. Drizzle with sesame oil before serving.
Mix together the wasabi mayonnaise by starting with a small amount of wasabi and adding more until the flavor is just right. Serve the stir-fry warm with a dollop of wasabi mayonnaise on top.
Breakfast
Tea
Ingredients
Lunch
Grilled Chicken
Ingredients
Direction
Grill chicken, and serve with 1 cup cauliflower and 1 cup Brussels sprout
Dinner
Bacon & Vegetables
Ingredients
Direction
Cabbage and onions fried up with bacon.
Breakfast
Keto Granola
Ingredients
Direction
Full-fat yogurt topped with Keto granola.
Lunch
Steak bowl
Ingredients
Direction
Steak bowl with cauliflower rice, cheese, herbs, avocado and salsa.
Dinner
Grass fed tenderloin
Ingredients:
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.
Breakfast
Omelet with Pepper
Ingredients
Direction
Mix vegetables with eggs
Snack
Lunch
Orange Mango Smoothie with Chia
Ingredients
Directions
Squeeze fresh orange juice. Add chia seeds, stir and leave for 20 minutes. Place in a blender.
Add mango and blend until smooth
Dinner
Turkey Meatballs with Spaghetti Squash
Ingredients
Direction
Mix all zucchini and spaghetti with turkey balls and pour tomato ketchup
Breakfast
Bell Pepper Stuffed with Cheese
Ingredients
Direction
Bell pepper stuffed with cheese and eggs.
Lunch
Salad
Ingredients
Directions:
Tuna salad with celery and tomato atop a bed of greens.
Dinner
Chuck Roast
Ingredients
Direction
Melt some cooking fat in a large saucepan placed over a medium-high heat.
Brown the beef on each side, and set aside.
Add the onion and garlic and cook until fragrant, about 5 minutes.
Add about½ of the stock to deglaze the bottom of the pan.
Add all the vegetables to the saucepan and cook, stirring frequently, until the vegetables are soft (about 10 minutes).
Return the beef to the saucepan, add the remaining stock, and cover.
Let everything simmer over a medium-low heat for 40 to 45 minutes, or until the meat is cooked through.
Adjust the seasoning, sprinkle with the fresh parsley, and serve.
Breakfast
Spinach & Bacon
Ingredients
Direction
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.
Add the garlic and cook another minute. Add the mushrooms and cook until the mushrooms are soft
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
Beef & Parsley Balls
Ingredients
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.
Dinner
Beef Tenderloin
Ingredients:
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.
Breakfast
Mushroom Egg
Ingredients
Direction
Lunch
Grilled Chicken & Vegetable
Ingredients:
Direction:
Snack
Ingredients:
Direction:
Dinner
Broccoli Florets
Ingredients:
Direction:
1.Cook up grass-fed tenderloin with 1 tsp oil
pair with 1 cup broccoli florets sautéed in 1 tsp oil .
2.Then close out the day with 1 medium apple and 2 tsp peanut butter for a crunchy caveman sweet.
Breakfast
Greens & Egg
Ingredients
Direction:
Lunch
Burgers
Ingredients
Direction
Snack
Dinner:
Pork Chops
Ingredients
Direction
BREAKFAST
GLUTEN FREE, VEGAN PUMPKIN MUFFINS
Makes 12 muffins
INGREDIENTS
Direction
LUNCH
ARUGULA SALAD WITH ROASTED BUTTERNUT SQUASH, GOJI BERRIES, AND CAULIFLOWER
Serves 2
INGREDIENTS For the salad:
Direction
DINNER
RAW CAULIFLOWER RICE WITH LEMON, MINT, AND PISTACHIOS
Serves 2
INGREDIENTS
Direction
Breakfast
RAW RANCH DRESSING
Direction
Blend all ingredients in a high speed blender and serve.
LUNCH
QUINOA ENCHILADAS
Serves 6
INGREDIENTS
Direction
1.Preheat oven to 350 degrees.
DINNER
PORTOBELLO “STEAK” AND CAULIFLOWER “MASHED POTATOES”
Serves 4
INGREDIENTS For the mushrooms:
Direction
BREAKFAST
SWEET POTATO HUMMUS
Serves 6
INGREDIENTS
Direction
LUNCH
TURMERIC TAHINI DRESSING
Direction
Blend all ingredients together in a blender or food processor till smooth. Start with 2/3 cup water and add more as needed (dressing will thicken in the fridge).
DINNER
ROASTED VEGETABLE PESTO PASTA SALAD
Note: Instead of using brown rice or quinoa pasta in this dish, you can also mix the roasted vegetables and pesto into a whole grain, like brown rice or millet or quinoa, for a more wholesome variation. Serves 4
INGREDIENTS
Direction
Breakfast
GLUTEN FREE, VEGAN PUMPKIN MUFFINS
Makes 12 muffins
INGREDIENTS
Direction
LUNCH
SPICY THAI SALAD
INGREDIENTS For the dressing:
For the salad:
Direction
DINNER
SWEET POTATO AND BLACK BEAN CHILI
INGREDIENTS
Direction
Breakfast
BANANA BREAKFAST WRAPS
INGREDIENTS
Direction
Drizzle each with a teaspoon of maple syrup and serve.
LUNCH
RED QUINOA, ALMOND AND ARUGULA SALAD WITH CANTELOUPE
INGREDIENTS
Direction
DINNER
EGGPLANT ROLLATINI WITH CASHEW CHEESE
INGREDIENTS For rollatini:
Direction
Slice eggplants lengthwise into strips about 1/2” thick. Place eggplant slices onto baking sheets and sprinkle well with sea salt or kosher salt.
Let sit for 30 minutes; this decreases bitterness and removes excess moisture.
Pat the slices dry, and spray them or brush them lightly with olive oil.
Place the cashews, sea salt, garlic, lemon, and 1/3 cup water in a food processor.
Process till the mixture is very smooth and soft (you’re aiming for a texture similar to creamy ricotta cheese), stopping to scrape the bowl down a few times and adding a little extra water as necessary.
Stop the motor, and add the nutritional yeast, basil, oregano, and black pepper.
Process again to incorporate.
Transfer the cashew cheese to a bowl and mix in the chopped spinach. Set the cheese mixture aside.
Allow the slices to cool until they can be handled. Transfer them to a cutting board and add about 3 tbsp of the cheese mixture to the end of one side. Roll up from that side, and place seam down in a small casserole dish. Repeat with all remaining slices.
Breakfast
STRAWBERRY GINGER CHIA PUDDING
INGREDIENTS
Direction
Blend the strawberries, milk, ginger, and sweetener together on high till smooth.
Pour liquid over the chia seeds, and stir every couple of minutes for the next fifteen minutes. Let sit for a few hours or overnight in the fridge. Serve.
LUNCH
KALE SALAD WITH CARROTS, APPLES, RAISINS, AND CREAMY CURRY DRESSING
INGREDIENTS For the dressing:
For the salad:
Direction
Add the apple, carrot, raisins, and chickpeas, and remix the salad, adding more dressing if you like. Serve
DINNER
BLACK BEAN AND CORN BURGERS
Makes 4 Burgers
INGREDIENTS
Direction
Add the onion and saute till onion is golden, soft, and fragrant (about 5-8 minutes).
Add corn, beans and tomato paste to the pan and heat through.
3) Place cooked rice into the bowl of a food processor.
Add the beans, onion, tomato paste, and corn mixture. Pulse to combine. Add spices, oat flour, and a touch of water, if you need it
. Pulse more, until you have a thick and sticky (but pliable) mixture.
If the mixture is too wet, add a tablespoon or two of additional oat flour.
Shape into 4 burgers and place burgers on a foil lined baking sheet. Bake for 25 -30 minutes, or until burgers are lightly crisped, flipping once through. Serve with fresh guacamole, if desired!
BREAKFAST
APPLE CINNAMON OATMEAL
INGREDIENTS
Direction1. Combine the oats, water, almond milk, apples, cinnamon and syrup in a medium pot or saucepan. Bring to a boil and lower to a simmer. Cook until oats have absorbed the liquid and apples are tender (about 10-15 minutes).
LUNCH
EASY CURRIED YELLOW LENTILS WITH AVOCADO “CROUTONS”
INGREDIENTS
Direction
Saute onion till its turning translucent and a little golden. Add the lentils, potato, carrots, and spices/seasonings, and stir to combine everything.
. 3. Allow lentils to cool a bit, then serve with fresh avocado slices
DINNER
RAW ZUCCHINI ALFREDO WITH BASIL AND CHERRY TOMATOES
INGREDIENTS
Direction
BREAKFAST
GLUTEN FREE, VEGAN BANANA PANCAKES
INGREDIENTS
Direction
Add the almond/vinegar mixture to a blender,
along with the banana, vanilla, and 1 tbsp coconut oil.
Blend till smooth.
Add the batter,
heaping 1/4 cup at a time.
Let the pancakes cook till bubbles form on the top; then flip and continue cooking till pancakes are cooked through.
Repeat with all remaining batter.
LUNCH
ROASTED BUTTERNUT SQUASH AND APPLE SOUP
INGREDIENTS
Direction
Drizzle coconut oil and salt and pepper over them, mix with your hands, and roast at 375 degrees for about 45 minutes,
or until they’re all soft and golden.
Blend, and season to taste with salt and pepper.
If the soup needs more liquid, add some more, until it reaches the consistency you like.
DINNER
BUTTERNUT SQUASH CURRY
INGREDIENTS
Direction
Add the onion and cook till it’s soft and translucent (5 to 8 minutes). 2. Add the garlic and ginger and let them cook for about a minute.
Then, add the curry paste and sugar.
Mix the ingredients together until the paste is evenly incorporated.
. Add the red pepper and butternut squash. Simmer till the squash is totally tender (25 to 30 minutes minutes).
If you need to add extra broth as the mixture cooks, do so.
Season the curry to taste with extra soy sauce or tamari
and stir in the lime juice as desired.
Remove from heat and serve over quinoa or brown basmati rice. Leftovers will keep for four days
Breakfast
BANANA AND ALMOND BUTTER OATS
INGREDIENTS
Direction
Add the oats and reduce to a simmer.
Stir in cinnamon.
Top with almond butter and banana, and serve.
LUNCH
MANGO, KALE, AND AVOCADO SALAD
INGREDIENTS:
Direction
“Massage” the lemon juice, flax/olive and sesame oils, syrup, and salt into the kale till it’s wilted and dressed evenly
Mix in the pepper, mango, and avocado cubes. Toss well to combine. Serve.
DINNER
GLUTEN FREE WHITE BEAN AND SUMMER VEGETABLE PASTA
INGREDIENTS
Direction
QUINOA BREAKFAST PORRIDGE
INGREDIENTS
Direction
LUNCH
SMOKY AVOCADO AND JICAMA SALAD
INGREDIENTS
For the dressing:
For the salad:
Direction
DINNER
ZUCCHINI PASTA WITH CHERRY TOMATOES, BASIL, SWEET POTATO, AND HEMP PARMESAN
INGREDIENTS
Direction
Hemp Parmesan Makes 1/2 – 2/3 cup
INGREDIENTS
Direction
Combine all ingredients in a food processor, and pulse to break down and combi ne. Store in the fridge for up to 2 weeks
VANILLA CHIA PUDDING
Makes 2 Servings
INGREDIENTS
Direction
Blend up the almond milk, vanilla, maple syrup, and cinnamon.
Pour liquid mixture over the chia seeds and stir till seeds are evenly mixed in. Stir again five minutes later, and five minutes after that. Let sit for an hour at least, or simply let it sit in the fridge overnight. Serve, topped with fresh fruit of choice. Pudding will keep in the fridge for up to four days.
LUNCH
CRUNCHY RED CABBAGE AND GREEN APPLE SESAME SLAW
INGREDIENTS For the salad:
For the dressing:
Direction
INGREDIENTS For the salad:
For the dressing:
Direction
DINNER
BLACK BEAN AND QUINOA SALAD WITH QUICK CUMIN DRESSING
INGREDIENTS For the salad:
Direction
BREAKFAST
GLUTEN FREE, VEGAN PUMPKIN MUFFINS
Makes 12 muffins
INGREDIENTS
Direction
LUNCH
ARUGULA SALAD WITH ROASTED BUTTERNUT SQUASH, GOJI BERRIES, AND CAULIFLOWER
Serves 2
INGREDIENTS For the salad:
Direction
DINNER
RAW CAULIFLOWER RICE WITH LEMON, MINT, AND PISTACHIOS
Serves 2
INGREDIENTS
Direction
Breakfast
RAW RANCH DRESSING
Direction
Blend all ingredients in a high speed blender and serve.
LUNCH
QUINOA ENCHILADAS
Serves 6
INGREDIENTS
METHOD
DINNER
PORTOBELLO “STEAK” AND CAULIFLOWER “MASHED POTATOES”
Serves 4
INGREDIENTS For the mushrooms:
Direction
BREAKFAST
SWEET POTATO HUMMUS
Direction
LUNCH
TURMERIC TAHINI DRESSING
Makes 1 1/2 Cups
INGREDIENTS
Direction
Blend all ingredients together in a blender or food processor till smooth. Start with 2/3 cup water and add more as needed (dressing will thicken in the fridge).
DINNER
ROASTED VEGETABLE PESTO PASTA SALAD
Note: Instead of using brown rice or quinoa pasta in this dish, you can also mix the roasted vegetables and pesto into a whole grain, like brown rice or millet or quinoa, for a more wholesome variation. Serves 4
INGREDIENTS
Direction
BREAKFAST
HEMP HUMMUS
Serves 4
INGREDIENTS
Direction
LUNCH
RAW PEANUT BUTTER AND JELLY
Makes 20 Balls
INGREDIENTS
METHOD
DINNER
ARUGULA SALAD WITH ROASTED BUTTERNUT SQUASH, GOJI BERRIES, AND CAULIFLOWER
Serves 2
INGREDIENTS
For the salad:
METHOD
Breakfast
GLUTEN FREE, VEGAN PUMPKIN MUFFINS
Makes 12 muffins
INGREDIENTS
Direction
LUNCH
ROASTED CAULIFLOWER AND PARSNIP SOUP
Yields
4 servings
INGREDIENTS
METHOD
DINNER
EASY FRIED RICE AND VEGETABLES
Serves 2
INGREDIENTS
Direction
BREAKFAST
APPLE CINNAMON OATMEAL
INGREDIENTS
Direction
LUNCH
BASIC CASHEW CHEESE
Makes 1 cup
INGREDIENTS
Direction
Place the cashews, sea salt, garlic, lemon, and 1/3 cup water in a food processor. Process till the mixture is very smooth and soft (you’re aiming for a texture similar to creamy ricotta cheese), stopping to scrape the bowl down a few times and adding a little extra water as necessary
DINNER
RAW “PEANUT” NOODLES
Serves 2
INGREDIENTS For the dressing:
METHOD
Breakfast
QUINOA BREAKFAST PORRIDGE
INGREDIENTS
LUNCH
GLUTEN FREE TORTILLA PIZZA
INGREDIENTS
Direction1. Preheat oven to 400 F. Place tortillas on a foil or parchment lined baking sheet. Bake for 5- 8 minutes, or until slightly crispy.
NB: If you don’t have cashew cheese, you can simply sprinkle pizzas with nutritional yeast. You can also use red pepper hummus in place of the tomato sauce.
Dinner
BROWN RICE AND LENTIL SALAD
Serves 4
INGREDIENTS
Direction
Breakfast
VANILLA CHIA PUDDING
Makes 2 Servings
INGREDIENTS
Direction
Blend up the almond milk, vanilla, maple syrup, and cinnamon.
Pour liquid mixture over the chia seeds and stir till seeds are evenly mixed in. Stir again five minutes later, and five minutes after that. Let sit for an hour at least, or simply let it sit in the fridge overnight. Serve, topped with fresh fruit of choice. Pudding will keep in the fridge for up to four days.
LUNCH
CARROT AVOCADO BISQUE
INGREDIENTS
DINNER
RAW CAULIFLOWER RICE WITH LEMON, MINT, AND PISTACHIOS
Serves 2
INGREDIENTS
Direction
Breakfast
GLUTEN FREE, VEGAN PUMPKIN MUFFINS
Makes 12 muffins
INGREDIENTS
Direction
LUNCH
SPICY THAI SALAD
INGREDIENTS For the dressing:
For the salad:
Direction
DINNER
SWEET POTATO AND BLACK BEAN CHILI
INGREDIENTS
Direction
Breakfast
BANANA BREAKFAST WRAPS
INGREDIENTS
Direction
Drizzle each with a teaspoon of maple syrup and serve.
LUNCH
RED QUINOA, ALMOND AND ARUGULA SALAD WITH CANTELOUPE
INGREDIENTS
Direction
DINNER
EGGPLANT ROLLATINI WITH CASHEW CHEESE
INGREDIENTS For rollatini:
Direction
Slice eggplants lengthwise into strips about 1/2” thick. Place eggplant slices onto baking sheets and sprinkle well with sea salt or kosher salt.
Let sit for 30 minutes; this decreases bitterness and removes excess moisture.
Pat the slices dry, and spray them or brush them lightly with olive oil.
Place the cashews, sea salt, garlic, lemon, and 1/3 cup water in a food processor.
Process till the mixture is very smooth and soft (you’re aiming for a texture similar to creamy ricotta cheese), stopping to scrape the bowl down a few times and adding a little extra water as necessary.
Stop the motor, and add the nutritional yeast, basil, oregano, and black pepper.
Process again to incorporate.
Transfer the cashew cheese to a bowl and mix in the chopped spinach. Set the cheese mixture aside.
Allow the slices to cool until they can be handled. Transfer them to a cutting board and add about 3 tbsp of the cheese mixture to the end of one side. Roll up from that side, and place seam down in a small casserole dish. Repeat with all remaining slices.
Breakfast
STRAWBERRY GINGER CHIA PUDDING
INGREDIENTS
Direction
Blend the strawberries, milk, ginger, and sweetener together on high till smooth.
Pour liquid over the chia seeds, and stir every couple of minutes for the next fifteen minutes. Let sit for a few hours or overnight in the fridge. Serve.
LUNCH
KALE SALAD WITH CARROTS, APPLES, RAISINS, AND CREAMY CURRY DRESSING
For the salad:
Direction
Add the apple, carrot, raisins, and chickpeas, and remix the salad, adding more dressing if you like. Serve
DINNER
BLACK BEAN AND CORN BURGERS
Makes 4 Burgers
INGREDIENTS
Direction
Add the onion and saute till onion is golden, soft, and fragrant (about 5-8 minutes).
Add corn, beans and tomato paste to the pan and heat through.
3) Place cooked rice into the bowl of a food processor.
Add the beans, onion, tomato paste, and corn mixture. Pulse to combine. Add spices, oat flour, and a touch of water, if you need it
. Pulse more, until you have a thick and sticky (but pliable) mixture.
If the mixture is too wet, add a tablespoon or two of additional oat flour.
Shape into 4 burgers and place burgers on a foil lined baking sheet. Bake for 25 -30 minutes, or until burgers are lightly crisped, flipping once through. Serve with fresh guacamole, if desired!
BREAKFAST
APPLE CINNAMON OATMEAL
INGREDIENTS
Direction
LUNCH
EASY CURRIED YELLOW LENTILS WITH AVOCADO “CROUTONS”
INGREDIENTS
Direction
Saute onion till its turning translucent and a little golden. Add the lentils, potato, carrots, and spices/seasonings, and stir to combine everything.
. 3. Allow lentils to cool a bit, then serve with fresh avocado slices
DINNER
RAW ZUCCHINI ALFREDO WITH BASIL AND CHERRY TOMATOES
INGREDIENTS
Direction
BREAKFAST
GLUTEN FREE, VEGAN BANANA PANCAKES
INGREDIENTS
Direction
Add the almond/vinegar mixture to a blender,
along with the banana, vanilla, and 1 tbsp coconut oil.
Blend till smooth.
Add the batter,
heaping 1/4 cup at a time.
Let the pancakes cook till bubbles form on the top; then flip and continue cooking till pancakes are cooked through.
Repeat with all remaining batter.
LUNCH
ROASTED BUTTERNUT SQUASH AND APPLE SOUP
INGREDIENTS
Direction
Drizzle coconut oil and salt and pepper over them, mix with your hands, and roast at 375 degrees for about 45 minutes,
or until they’re all soft and golden.
Blend, and season to taste with salt and pepper.
If the soup needs more liquid, add some more, until it reaches the consistency you like.
DINNER
BUTTERNUT SQUASH CURRY
INGREDIENTS
Direction
Add the onion and cook till it’s soft and translucent (5 to 8 minutes). 2. Add the garlic and ginger and let them cook for about a minute.
Then, add the curry paste and sugar.
Mix the ingredients together until the paste is evenly incorporated.
. Add the red pepper and butternut squash. Simmer till the squash is totally tender (25 to 30 minutes minutes).
If you need to add extra broth as the mixture cooks, do so.
Season the curry to taste with extra soy sauce or tamari
and stir in the lime juice as desired.
Remove from heat and serve over quinoa or brown basmati rice. Leftovers will keep for four days
Breakfast
BANANA AND ALMOND BUTTER OATS
INGREDIENTS
Direction
Add the oats and reduce to a simmer.
Stir in cinnamon.
Top with almond butter and banana, and serve.
LUNCH
MANGO, KALE, AND AVOCADO SALAD
INGREDIENTS:
Direction
“Massage” the lemon juice, flax/olive and sesame oils, syrup, and salt into the kale till it’s wilted and dressed evenly
Mix in the pepper, mango, and avocado cubes. Toss well to combine. Serve.
DINNER
GLUTEN FREE WHITE BEAN AND SUMMER VEGETABLE PASTA
INGREDIENTS
Direction
Quina Bbreakfast Porridge
Iingredients
Direction
Lunch
Smoky Avocado & Jicama Salad
Iingredients
For the dressing:
For the salad:
Direction
Dinner
Zucchini Pasta With Cheery Tomato , Basil Sweet Potato, And Hemp Armesan
Iingredients
Direction
Hemp Parmesan Makes 1/2 – 2/3 cup
Ingredients
Direction Combine all ingredients in a food processor, and pulse to break down and combine. Store in the fridge for up to 2 weeks
Vanilla Chia Pudding
Ingredients
Direction
Blend up the almond milk, vanilla, maple syrup, and cinnamon.
Pour liquid mixture over the chia seeds and stir till seeds are evenly mixed in. Stir again five minutes later, and five minutes after that. Let sit for an hour at least, or simply let it sit in the fridge overnight. Serve, topped with fresh fruit of choice. Pudding will keep in the fridge for up to four days.
Lunch
Crunchy Red Cabbage & Green Apple Sesame Slaw
Ingredients For the salad:
For the dressing:
Direction
Ingredents For the salad:
For the dressing:
Direction
Whisk the dressing ingredients together, and set aside.
Dinner
Black Bean & Quinoa Salad with Quick Cumin Dressing
Ingredients For the salad:
For the vinaigrette:
Direction
Transfer it to a small or medium sized pot and add two cups of vegetable broth or water and dash of salt.
Bring to a boil, then reduce to a simmer.
Cover the pot so that the lid is on, but there’s a small gap where water can escape.
Simmer till quinoa has absorbed all of the liquid and is fluffy (about 15-20 minutes).
Transfer cooked quinoa to a mixing bowl.
Add chopped vegetables, black beans, and herbs.
Whisk dressing ingredients.
Add the dressing to the salad, and serve. (If you don’t feel that you need all the dressing, just add as much as you’d like to.) Salad will keep for three days in the fridge.
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Breakfast
Ingredients
Directions
Calories intake in this recipe = 218
Oranges raw, 2 fruit (2-5/8″ dia) (262 grams)
Calories intake in this recipe = 123
Total Calories taken for Breakfast = 218 + 123 = 341
Snack
Ingredients
Directions
Calories intake in this recipe = 278
Calories intake in this recipe = 71
Total Calories taken for Snack = 278 + 71 = 349
Lunch
Ingredients
Directions
Calories intake in this recipe = 351
Snack
Ingredients
Directions
Calories intake in this recipe = 132
Granola
Granola Cereals ready-to-eat, 2 oz 56.7 grams
Calories intake in this recipe = 277
Total Calories taken for Snack = 132 + 277 = 409
Dinner
Ingredients
Directions
Calories intake in this recipe = 227
Calories intake in this recipe = 123
Total Calories taken for Dinner = 227 + 123 = 350
Total Calories taken by Day- 6 = 341 +349 +351 + 409+ 350 =1800
Breakfast
Ingredients
Directions
Calories intake in this recipe = 342
Snack
Ingredients
Directions
Calories intake in this recipe = 160
Calories intake in this recipe = 189
Total Calories taken for Snack = 160 + 189 = 349
Lunch
Melons Cantaloupe, raw 2 wedge, medium (1/8 of medium melon) (138 grams)
Calories intake in this recipe = 47
Ingredients
Directions
Calories intake in this recipe = 304
Total Calories taken for Lunch = 47 + 304 = 351
Snack
Ingredients
Directions
Calories intake in this recipe = 286
Calories intake in this recipe = 123
Total Calories taken for Snack = 286 + 123 = 409
Dinner
Ingredients
Directions
Calories intake in this recipe = 278
Calories intake in this recipe = 71
Total Calories taken for Snack = 278 + 71 = 349
Total Calories taken by Day- 6 = 342 +349 +351 + 409+ 349 = 1800
Breakfast
Ingredients
Directions
Calories intake in this recipe = 192
Whole Wheat Toast
Put a slice of whole wheat bread into the toaster.
Calories intake in this recipe = 141
Total Calories taken for Breakfast = 192 + 141 = 333
Snack
Ingredients
Directions
Calories intake in this recipe = 285
Strawberries raw 1 cup, whole (144 grams)
Calories intake in this recipe = 46
Total Calories taken for Snack = 285 + 46 = 331
Lunch
Ingredients
Directions
Calories intake in this recipe = 354
Snack
Pecans Nuts 2 oz (19 halves per) (56.7 grams)
Calories intake in this recipe = 392
Dinner
Orange-Vanilla Protein Smoothie
Ingredients
Directions
Calories intake in this recipe = 390
Total Calories taken by Day- 4 = 333 +331 +354 + 392+ 390 =1800
Breakfast
Ingredients
Directions
Calories intake in this recipe = 308
Calories intake in this recipe = 46
Total Calories taken for Breakfast = 308 + 46 = 354
Snack
Ingredients
Directions
Calories intake in this recipe = 304
Calories intake in this recipe = 71
Total Calories taken for snack = 304 + 71 = 375
Lunch
Ingredients
Directions
Calories intake in this recipe = 169
Ingredients
Directions
Calories intake in this recipe = 183
Total Calories taken for Lunch = 169 + 183 = 352
Snack
Sweet and Salty Polenta
Ingredients
Directions
Calories intake in this recipe = 375
Dinner
Ingredients
Directions
Calories intake in this recipe = 267
Ingredients
Directions
Calories intake in this recipe = 81
Total Calories taken for Dinner = 267 + 81 = 348
Total Calories taken by Day- 4 = 354 +375 +352 + 375+ 348 = 1804
Breakfast
Ingredients
Directions
Calories intake in this recipe = 231
Ingredients
Calories intake in this recipe = 133
Total Calories taken for Breakfast = 231 + 133 = 364
Snack
Ingredients
Directions
Calories intake in this recipe = 274
Calories intake in this recipe = 84
Total Calories taken for snacks = 274 + 84 = 358
Lunch
Ingredients
Directions
Calories intake in this recipe = 286
Calories intake in this recipe = 71
Total Calories taken for snacks = 286 + 71 = 357
Snack
Ingredients
Directions
Calories intake in this recipe = 286
Calories intake in this recipe = 62
Total Calories taken for snacks = 286 + 62 = 348
Dinner
Banana, Peanut Butter, Chocolate Smoothie
Ingredients
Directions
Calories intake in this recipe = 373
Total Calories taken by Day-3 = 364 +358 +357 + 348+ 373 = 1800
Breakfast
Green Vegan Smoothie
Ingredients
Directions
Calories intake in this recipe = 349
Snack
Ingredients
Directions
Calories intake in this recipe = 291
Calories intake in this recipe = 71
Total Calories taken for snacks = 291 + 71 = 362
Lunch
Beet and Apple Juice
Ingredients
Directions
Calories intake in this recipe = 332
Snack
Brown Sugar Pecan Oatmeal
Ingredients
Directions
Calories intake in this recipe = 386
Dinner
Ingredients
Directions
Calories intake in this recipe = 286
Calories intake in this recipe = 84
Total Calories taken for dinner = 286 + 84 = 370
Total Calories taken by Day-2 = 349 +362 +332 + 386+ 370 = 1799
Breakfast
Ingredients
Directions
Calories intake in this recipe =135
Ingredients
Directions
Calories intake in this recipe = 243
Total Calories taken for breakfast = 135+243 = 378
Snack
Green Kiwi Smoothie
Ingredients
Directions
Calories intake in this recipe = 370
Lunch
Grilled Avocado with Melted Cheese and Hot Sauce
Ingredients
Directions
Calories intake in this recipe = 316
Snack
Chocolate Oats
Ingredients
Directions
Calories intake in this recipe = 397
Dinner
Ingredients
Directions
Calories intake in this recipe = 270
Calories intake in this recipe = 71
Total Calories taken for Dinner = 270 + 71 = 341
Total Calories taken by Day-1 = 378 +370 +316 + 397+ 341 =1802
Breakfast
Ingredients:
2eggs (100 grams)
3.5 cup Spinach (105 grams)
1 tsp oil (260 grams)
Roasted salmon (103 grams)
Directions:
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.
Breakfast
Green Eggs
Ingredients
Directions
Calories intake in this recipe = 222
Oranges
Ingredients
Calories intake in this recipe = 123
Total calories taken from snack = 222+ 123 = 345
Snack
Fruit and Nut Bowl
Ingredients
Directions
Calories intake in this recipe = 246
Bacon
Ingredients
Directions
Calories intake in this recipe = 100
Total calories taken from snack = 246+ 100 = 346
Lunch
Egg and Asparagus
Ingredients
Directions
Calories intake in this recipe = 387
Snack
Peach Mango Orange Smoothie
Ingredients
Directions
Calories intake in this recipe = 197
Poached Eggs
Ingredients
Directions
Calories intake in this recipe = 143
Total calories taken from snack = 197+ 143 = 340
Dinner
Coconut Peach Smoothie
Ingredients
Directions
Calories intake in this recipe =379
Total Calories taken by Day-7 = 345 +346+ 387+ 340+ 379= 1797
Breakfast
Egg white omelette
Ingredients
Directions
Calories intake in this recipe = 328
Snack
Patties
Ingredients
Directions
Calories intake in this recipe = 295
Oranges
Oranges 1 fruit (2-5/8″ dia) (131 grams)
Calories intake in this recipe = 62
Total calories taken from snack = 295+62 = 357
Lunch
Veggies, and Cashew Scramble
Ingredients
Directions
Calories intake in this recipe = 295
Blueberries
Calories intake in this recipe = 84
Total calories taken from Lunch = 295+84 = 379
Snack
Egg and Onion Scramble
Ingredients
Directions
Calories intake in this recipe = 158
Maple- Coconut Milk
Ingredients
Directions
Calories intake in this recipe = 215
Total calories taken from snack = 158+ 215 = 373
Dinner
Pancakes
Ingredients
Directions
Calories intake in this recipe = 279
Strawberries
Calories intake in this recipe =92
Total calories taken from Dinner = 279 + 92 = 371
Total Calories taken by Day-5 = 328 +357+ 379+ 373+ 371= 1808
Breakfast
Chicken and Dill Protein Scramble
Ingredients
Directions
Calories intake in this recipe = 259
Cinnamon Apple Bites
Ingredients
Directions
Calories intake in this recipe = 81
Total calories taken from Diner = 259+81 = 340
Snack
Protein Scramble
Ingredients
Directions
Calories intake in this recipe = 335
Lunch
Fried Banana with Honey
Ingredients
Directions
Calories intake in this recipe = 293
Bacon
Bacon 2 strip (24 grams)
Directions
Calories intake in this recipe = 100
Total calories taken from Lunch = 293+100 = 393
Snack
Tomatillo Scramble
Ingredients
Directions
Calories intake in this recipe = 337
Strawberries
Calories intake in this recipe = 46
Total calories taken from Lunch = 337+46 = 383
Dinner
Kale and Banana Smoothie
Ingredients
Directions
Calories intake in this recipe = 351
Total Calories taken by Day-4 = 340+335+ 393+ 383+ 351= 1802
Breakfast
Fried Irish Cabbage with Bacon
Ingredients
Directions
Calories intake in this recipe = 356
Snack
Egg with Bacon and Brussel Sprout Hash
Ingredients
Directions
Calories intake in this recipe = 350
Lunch
Ham and Spinach Rolls
Ingredients
Directions
Calories intake in this recipe = 235
Grilled Peaches
Ingredients
Directions
Calories intake in this recipe = 120
Total calories taken from Lunch = 235+120 = 355
Snack
Strawberry Smoothie
Ingredients
Directions
Calories intake in this recipe = 219
Bacon
Bacon 2 strip (24 grams)
Directions
Calories intake in this recipe = 100
Total calories taken from snack = 219+100 = 319
Dinner
Pesto Scrambled Eggs
Ingredients
Directions
Calories intake in this recipe = 244
Hard-Boiled Eggs
Ingredients
Directions
Calories intake in this recipe = 144
Total calories taken from Diner = 244+144 = 388
Total Calories taken by Day-3 = 356+350+ 355+ 319+ 388= 1768
Breakfast
Berry-Almond Smoothie Bowl
Ingredients
Directions
Calories intake in this recipe = 360
Snack
Spinach Eggs with Salsa
Ingredients
Directions
Calories intake in this recipe = 290
Apple
Calories intake in this recipe = 95
Total calories taken from snack = 290 +95 = 385
Lunch
Orange Mango Smoothie with Chia
Ingredients
Directions
Calories intake in this recipe = 274
Poached Eggs
Ingredients
Directions
Calories intake in this recipe = 72
Total calories taken from Lunch = 274+72 = 346
Snack
Basic Eggs
Ingredients
Directions
Calories intake in this recipe = 366
Dinner
Savoury Crêpes
Ingredients
Directions
Calories intake in this recipe = 290
Strawberries
Calories intake in this recipe = 46
Total calories taken from Lunch = 290+46 = 346
Total Calories taken by Day-2 = 360+385+ 346+ 366+ 346= 1803
Breakfast
Ham and Egg Mushroom Cups
Ingredients
Directions
Calories intake in this recipe = 377
Snack
Spinach, Onion, Mushroom, and Bell Pepper Egg White Omelette
Ingredients
Directions
Calories intake in this recipe = 151
Pecans
Pecans Nuts 1 oz. (19 halves per) (28.4 grams)
Calories intake in this recipe = 196
Total calories taken from Snack = 151+196 = 347
Lunch
Raspberry Frosty Blended Salad
Ingredients
Directions
Calories intake in this recipe = 183
Pecans
Pecans Nuts 1 oz. (19 halves per) (28.4 grams)
Calories intake in this recipe = 196
Total calories taken from Lunch = 183+196 = 379]
Snack
Cinnamon Banana Mug Cake
Ingredients
Directions
Calories intake in this recipe = 305
Cantaloupe
Melons Cantaloupe, raw 2 wedge, medium (1/8 of medium melon) 138 grams
Calories intake in this recipe = 47
Total calories taken from snack = 305+47 = 352
Dinner
Scrambled Eggs with Bacon and Mushrooms
Ingredients
Directions
Calories intake in this recipe = 265
Cinnamon Apple Bites
Ingredients
Directions
Calories intake in this recipe = 81
Total calories taken from dinner = 265+81 = 346
Total Calories taken by Day-1 = 377+347+ 379+ 352+ 346= 1800
