copyright © 2017 leanne ely all rights reserved. may...

Copyright © 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only.

If you’d like to share, please share our free menus available at www.SavingDinner.com Re-Boot Camp – June 2017 — of 65

http://savingdinner.com/menu_mailer/free_dinner_menu.html



3 weeks, 15 days.

Welcome to Re-Boot Camp, ladies! So this takes place over the course of 3 weeks, BUT we give you

the weekends off! So it’s three sets of 5 days.

Now, while you’ll have grace over the weekend, we strongly encourage you to not take advantage of

it, and to practice mindfulness. For example:

Try to still stay away from the biggest enemies: gluten and sugar

When you do indulge in “forbidden fruit” practice only consuming half a serving

If you’re going to drink anything alcoholic, try to stay away from sugary cocktails and beer!

Stick to wine and healthier cocktail options – remember the trinity: tequila, vodka and gin.

And when you drink, make sure you’re drinking 2 cups of water for every glass of

wine/cocktail. What we like to do: alternate drinking something alcoholic with a can of La

Croix, sometimes that’s easier to remember (and enjoy) than a plain cup of water.

Alcohol or no alcohol, be sure to be drinking a lot of water on your cheat days.

Alcohol portions:

1 glass champagne

For whites, 1 glass Chardonnay/Pinot Grigio/Sauvignon Blanc

For reds, one glass of anything except ports or dessert wines

ONE GLASS = 6 OUNCES

Healthier Cocktail Recipes:

Minty Gin Zinger // serves 1

o Ice, 2 ounces gin, 3 to 5 mint leaves (chopped), lime La Croix (or plain sparkling

water), 1 wedge lime. In a glass, fill with ice, add gin, mint leaves, and top with lime La

Croix. Stir well and squeeze in lime wedge.

Grapefruit Margarita // serves 1

o Ice, 2 ounces tequila (100% agave), 1 teaspoon Stevia (or to taste), 1 large grapefruit

(juiced), grapefruit La Croix (or plain sparkling water), 1 wedge of lime. In a glass, add

ice and tequila. In a small bowl, whisk together grapefruit juice and Stevia, add to

glass and top with grapefruit La Croix. Squeeze in lime wedge and enjoy!

Just Juiced Reds Berry Blast // serves 1

o Ice, 2 ounces vodka (POTATO vodka), 1 teaspoon Stevia (or to taste), 1/4 cup mixed

frozen berries, 2 teaspoons Just Juiced Reds, berry La Croix (or plain sparkling water).

In a blender, combine all ingredients except La Croix. Blend until smooth, then add to

glass, leave a little room and top with sparkling water. Stir and sip!

**If you’re feeling really committed and bold, skip adding Stevia to any of the drinks

altogether!

Your 5 days on are very simple, we’ve written out a shopping list for every week and have provided

recipes for breakfast, lunch AND dinner!




For breakfast, pick the smoothie of your choice from the included smoothie bundle! Before each

week, go through and pick which ones you want to try for the week, and add those to the shopping

list! We don’t create shopping lists for smoothies because some people only like certain recipes, or

certain nut milks, or you name it, and we’ve found it’s easier for everyone to pick what they like and

then adjust the shopping list accordingly!

Lunch and dinner are broken down into each day for every week, and the shopping lists for all three

of those weeks are done and ready to go!

Try to avoid snacking if you can, but here’s a list of approved items if you just need something to

keep the hunger at bay:

A cup of bone broth

Half a glass of a smoothie

A plate of raw veggies: radishes, cucumber, celery, carrot, tomato, etc (if you don’t enjoy them

plain, you could sprinkle with a tiny bit of sea salt or dip in a SMALL AMOUNT of Paleo-

friendly vinaigrette)

We try to encourage you to stay away from consuming too much fruit and nuts, BUT if you’re

really struggling with your sweet tooth, a few slices of apple and a tablespoon of almond

butter will do wonders!

1/2 a cup of fermented foods is always a great snack: pickles, sauerkraut, kimchee, etc

IN ADDITION to giving you a menu for the next few weeks, we also have included a workout

regiment! You’ll find it below, and just follow along – the instructions are clear and easy to

understand!




Workout to compliment the Saving Dinner's Re-Boot Camp by Stephen Sues.

Introduction What you will need: (1) light duty resistance band and (1) resistance band door anchor. You can find these online or in stores. Follow instructions for proper set-up. Next, download an interval timer app for your smartphone and set it up for 40 second work intervals and 20 second rest intervals. If you don’t own a smartphone a wall clock will be just fine. Each Resistance Workout has 7 exercises. Go through them in order (descriptions to ease confusion are at the end) working for 40 seconds and resting for 20 seconds before moving on. Go through the list twice making it approximately a 14‐minute workout. The workouts will be days 1, 3, 5, 7, and 9 of the Saving Dinner's Re-Boot Camp. Days 2, 4, 6, 8, and 10 I would like you to get up, go out and fast walk/slow jog for 10‐15 minutes at least once a day. This only needs to be moderately intense at most, remember your heart is a muscle too and it’s best not be over‐trained in the beginning stages of any activity regime. Repeat these workouts starting day 11.

The Workouts

Day 1(Full Body) Day 3(Full Body) Day 5(Lower Body) Day 7(Upper Body) Day 9(Cardio/Core)

Plank Bridge Crunches Plank Plank

Bodyweight Squats Jumping Jacks High Knees Jumping Jacks Bridge

Crunches Bodyweight Squats Bodyweight Squats Band Rows Jumping Jacks

Bridge Band Rows Crunches Band Shoulder Raises High Knees/Marching

High Knees/Marching Pushups Bodyweight Squats Band Bicep Curls Bridge

Pushups High Knees Wall Sit Pushups Crunches

Band Rows Plank Bridge Band Triceps

Kickbacks Jumping Jacks




Exercise Descriptions Core Plank ‐ position yourself on your knees and elbows making a straight line from the shoulders to the knees, squeeze abs and glutes. Advanced: Go up on toes instead of knees.




Crunches - Laying on back with feet flat on the floor, contract your abs lifting you shoulder blades slightly off the floor, hold for one second, and slowly return to the floor. Repeat.




Bridge - Same position as the crunch, keeping your heels glued to the floor contract your glutes and low back and raise

yourself as high as possible and hold. Try to make a straight line from the knees to the shoulder. Advanced: Try it on just

one leg, and alternate to the other half way through the time (:40 total).




Cardio Jumping Jacks - Seriously, its jumping jacks ☺ High Knees/Marching - Run in place bringing your knees up as high as possible as you perform this exercise. Hint, I like

to put my hands out in front of me as targets to tap my knees against. If this is complicated or painful try just marching

in place quickly.




Lower Body Squats - Stand with feet shoulder width apart squat down keeping the heels on the floor and your back straight and return up contracting your glutes. Touching your elbows to your knees is a good practice for how deep you should be going.




Bridges - Same as the bridges described in the Core exercises, except you need to pulse up and down. You can also advance this exercise by going single leg.




Wall Sit - Lean against a wall keeping your shoulders and head against the wall. Bend your knees and drop your hips low

as if you were squatting and hold the position. Do not go below 90 degrees. If this hurts the knees distance your feet

further from the wall or don’t go as low.




Upper Body Pushups - Do pushups on your knees and make sure your hips are not up in the air. Do not go lower than a 90 degree bend in the elbows.




Band rows - With your resistance band secured to the door jam, stand erect and pull the band keeping the shoulders down and back (Do not shrug). Release and repeat.




Band Shoulder Raises - Facing away from the door hold the band at your side keeping your arms straight, raise them out

in front of you then return to the starting position.




Band Triceps Kickbacks - Facing the door, hinge over at the hips and straighten your arms behind you stretching the band. Slowly flex your elbows to 90 degrees then return to straight.




Band Bicep Curls - Facing the door, keep the elbows glued to your sides at 90 degrees. Flex your elbows up towards your shoulders and return slowly to the starting position.



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Recipe 1: Cherry Chip Smoothie

Recipe 2: Ja’Mocha Smoothie

Recipe 3: Blueberry Cinnamon Smoothie

Recipe 4: Blackberry Basil Smoothie

Recipe 5: Creamy Strawberry-Kale Smoothie

Recipe 6: Peach Pie Smoothie

Recipe 7: Tropical Smoothie

Recipe 8: Almond Choco-Coconut Smoothie

Recipe 9: Ginger Berry Smoothie

Recipe 10: Cucumber Mint Smoothie

Recipe 11: Magic Raspberry Smoothie

Recipe 12: Almond “Reeses”Cup Smoothie

Recipe 13: Coastal Getaway Smoothie

Recipe 14: Berry Mint Chip Smoothie

Recipe 15: Pucker Up Strawberry Rhubarb Smoothie




Recipe 1 – Serves 1

INGREDIENTS:

1/2 cup unsweetened almond milk 1/2 cup frozen dark cherries 2 tablespoons cocoa nibs 1 date, pitted 1 scoop Perfect Paleo Protein, Chocolate or Vanilla 2 teaspoons Fibermender 2.0 1 tablespoon Just Juiced Greens

INSTRUCTIONS: In a blender, place almond milk, cherries, cocoa nibs, date, PPP, Fibermender 2.0, Just Juiced Greens; blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.


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INGREDIENTS:

1/2 cup unsweetened coconut milk 1/4 cup chilled coffee 1 tablespoon cocoa nibs 1 tablespoon honey 1 scoop Perfect Paleo Protein, Chocolate or Vanilla 2 teaspoons Fibermender 2.0 1 tablespoon Just Juiced Reds

INSTRUCTIONS: In a blender, place coconut milk, coffee, cocoa nibs, honey, PPP, Fibermender 2.0 and Just Juiced Reds; blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.









INGREDIENTS:

1/2 cup unsweetened almond milk

1/2 cup frozen blueberries 1 teaspoon cinnamon 1 tablespoon chia seeds 1 tablespoon honey 1 scoop Perfect Paleo Protein, Chocolate or Vanilla

2 teaspoons Fibermender 2.0

INSTRUCTIONS: In a blender, place almond milk, blueberries, cinnamon, chia seeds, honey, PPP and Fibermender 2.0; blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.




INGREDIENTS:

1/2 cup unsweetened coconut milk 1/2 cup frozen blackberries 1 tablespoon chopped basil 1/4 cup spinach 1 tablespoon honey 1 scoop Perfect Paleo Protein, Chocolate or Vanilla 2 teaspoons Fibermender 2.0

1 tablespoon Just Juiced Reds

INSTRUCTIONS: In a blender, place coconut milk, blackberries, basil, spinach, honey, PPP, Fibermender 2.0 and Just Juiced Reds; blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.









INGREDIENTS:

1/2 cup unsweetened coconut milk

1/4 cup frozen strawberries 1/4 cup kale 1 tablespoon chia seeds 1 scoop Perfect Paleo Protein, Chocolate or Vanilla 2 teaspoons Fibermender 2.0

INSTRUCTIONS: In a blender, place coconut milk, strawberries, kale, chia seeds, PPP and Fibermender 2.0; blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.




INGREDIENTS:

1/2 cup unsweetened almond milk ½ cup frozen peaches 1 pinch of cinnamon 1 pinch of nutmeg 1 tablespoon almond butter 1 scoop Perfect Paleo Protein, Chocolate or Van. 2 teaspoons Fibermender 2.0

INSTRUCTIONS: In a blender, place almond milk, peaches, cinnamon, nutmeg, almond butter,

PPP and Fibermender 2.0; blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.









INGREDIENTS:


1/2 cup frozen mango 2 tablespoons unsweetened coconut flakes 1/2 teaspoon lime zest 1 scoop Perfect Paleo Protein, Chocolate or Van. 2 teaspoons Fibermender 2.0

INSTRUCTIONS: In a blender, place coconut milk, mango, coconut flakes, lime zest, PPP and Fibermender 2.0; blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.




INGREDIENTS:

3/4 cup unsweetened almond milk 1/4 cup unsweetened coconut flakes 2 tablespoons almond butter 1 tablespoons cocoa nibs 1 scoop Perfect Paleo Protein, Chocolate or Van. 2 teaspoons Fibermender 2.0 1 tablespoon Just Juiced Greens

INSTRUCTIONS: In a blender, place almond milk, coconut, almond butter, cocoa nibs, PPP,

Fibermender 2.0 and Just Juiced Greens; blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.









INGREDIENTS:

1/2 cup unsweetened almond milk

1/4 cup frozen berries 1/2 tablespoon minced ginger 1 pinch cinnamon 1 scoop Perfect Paleo Protein, Chocolate or Van. 2 teaspoons Fibermender 2.0


INSTRUCTIONS: In a blender, place almond milk, berries, ginger, cinnamon, PPP, Fibermender 2.0 and Just Juiced Reds; blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.




INGREDIENTS:

1/2 cup unsweetened coconut milk 1/2 cup frozen strawberries 1/2 cup peeled and chopped cucumber 1 teaspoon chopped mint 1 tablespoon honey 1 scoop Perfect Paleo Protein, Chocolate or Van.


INSTRUCTIONS: In a blender, place coconut milk, strawberries, cucumber, mint, honey, PPP and Fibermender; blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.









INGREDIENTS:

1/2 cup unsweetened cashew milk

1/2 cup frozen raspberries 2 tablespoons cocoa nibs 1/2 frozen banana 1 scoop Perfect Paleo Protein, Chocolate or Vanilla 2 teaspoons Fibermender 2.0

1 tablespoon Just Juiced Greens

INSTRUCTIONS: In a blender, place cashew milk, raspberries, cocoa nibs, banana, PPP, Fibermender 2.0, Just Juiced Greens; blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.




INGREDIENTS:

1/2 cup unsweetened almond milk 1/2 frozen banana 1 tablespoon cocoa nibs 1 tablespoon honey 1 tablespoon almond butter 1 scoop Perfect Paleo Protein, Chocolate or Vanilla 2 teaspoons Fibermender 2.0


INSTRUCTIONS: In a blender, place coconut milk, coffee, cocoa nibs, honey, PPP, Fibermender 2.0 and Just Juiced Reds; blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.









INGREDIENTS:


1/3 cup frozen mango 1/3 cup frozen pineapple 1/4 cup frozen banana 1 tablespoon chia seeds 1 tablespoon honey 1 scoop Perfect Paleo Protein, Chocolate or Vanilla


INSTRUCTIONS: In a blender, place coconut milk, mango, pineapple, chia seeds, honey, PPP and Fibermender 2.0; blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.




INGREDIENTS:

1/2 cup unsweetened almond milk 1/2 cup frozen mixed berries 1 tablespoon chopped mint 1 tablespoon cacao nibs 1 tablespoon honey 1 scoop Perfect Paleo Protein, Chocolate or Vanilla 2 teaspoons Fibermender 2.0


INSTRUCTIONS: In a blender, place almond milk, berries, mint, cacao nibs, honey, PPP, Fibermender 2.0 and Just Juiced Reds; blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.

Copyright © 2017 Leanne Ely All Rights Reserved. May be copied for individual personal use only. If you’d like to share, please share our free menus available at www.SavingDinner.com







INGREDIENTS:


1/4 cup frozen strawberries 1/4 cup frozen rhubarb 1 tablespoon honey 1 tablespoon chia seeds 1 scoop Perfect Paleo Protein, Chocolate or Vanilla 2 teaspoons Fibermender 2.0


INSTRUCTIONS: In a blender, place coconut milk, strawberries, rhubarb, honey, chia seeds, PPP, Fibermender 2.0 and Just Juiced Greens; blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.






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Day 1

Lunch: Asian Barbecue Chicken Salad

Dinner: Spanish Beef and Kale Soup

Day 2

Lunch: Tangy Mexican Taco Salad

Dinner: Bacon and Broccoli Stir Fry

Day 3

Lunch: Warm Bacon Arugula Salad

Dinner: Citrus Tuna Steaks with Collard Greens

Day 4

Lunch: Tuna Nicoise Salad

Dinner: Cauliflower Turkey Soup

Day 5

Lunch: Spinach and Turkey Frittata

Dinner: Coconut Chicken Tenders with Asparagus




MEAT/POULTRY/SEAFOOD

Boneless, skinless chicken breasts (4 large) [R1, R10] Extra lean ground beef (2 pounds) [R2] Nitrate free bacon (2 pounds) [R4] Tuna steaks (8, 6 to 8 ounce steaks) [R6] Ground turkey (2 pounds) [R8] CONDIMENTS Whole grain mustard [R1] Hoisin sauce [R1] Coconut aminos [R1, R6]

Olive oil [R2, R4, R5, R6, R7, R8, R10] Honey [R4, R6, R7] Coconut oil [R9] CANNED GOODS Low sodium beef broth OR bone broth (6 cups) [R2] Black olives (1/2 cup, sliced) [R3] Prepared salsa (1/2 cup) [R3] Nicoise olives (1/4 cup) [R7] Capers (1 tablespoon) [R7] Anchovies (4 filets) [R7] Fire-roasted tomatoes (2 14-ounce cans) [R8] Unsweetened coconut milk (1 14-ounce can) [R8] Low sodium chicken broth OR

bone broth (2 cups) [R8] DAIRY/DAIRY CASE Eggs (17) [R5, R7, R9, R10]

PRODUCE

Red onion (2 small) [R1, R7] Green bell pepper (3 large) [R1, R6] Cucumber (1 large) [R1] Celery (4 ribs) [R1, R2] Cabbage (1 small head) [R1] Garlic (12 cloves) [R2, R6, R8] Yellow onion (1 medium, 1 small, 1 large) [R2, R6, R8] Kale (4 cups, chopped) [R2] Carrots (2 medium) [R2] Jalapeno (1 medium) [R2] Cilantro (1 large bunch) [R2, R3,

R6] Avocado (6 large) [R2, R3, R4] Romaine lettuce (1 head) [R3] Tomatoes (2 large) [R3] Limes (4 large) [R3, R4, R6, R10] Broccoli (1 large head) [R4] Shallots (3 large) [R4, R5, R9] Baby spinach (4 cups) [R4] Baby arugula (6 cups) [R5] Lemons (1 small, 1 large) [R5, R7] Gingerroot (1 medium piece) [R6] Orange (1 medium) [R6] Collard greens (4 cups, chopped) [R6] Mixed salad greens (6 cups) [R7] Parsley (1 small bunch) [R7, R9] Fresh green beans (1/3 cup) [R7] Roma tomatoes (3 medium) [R7] Cauliflower (1 large head) [R8]

Red bell peppers (2 large, 1 medium) [R8, R9] Mushrooms (1 pound) [R8] Asparagus (1 bunch) [R10]

SPICES

Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Dried parsley [R1] Ground cumin [R2, R3, R8, R10] Ground coriander [R2] Paprika [R2] Sesame seeds [R6] Chili powder [R8] Red pepper flakes [R9] Curry powder [R10] Garlic powder [R10] Cayenne powder [R10]

DRY GOODS Walnuts (1/4 cup, chopped) [R5] Coconut flour (1/2 cup) [R10] Coconut flakes (1/4 cup) [R10]

SHOPPING LIST LEGEND

** = Serving Suggestions

Purchase these ingredients if you are following our suggested side dishes. Purchase the quantity to

meet your family’s needs.

[D1] – [D5] = Day 1, Day 2, Day 3, etc.… Each recipe is assigned a day which corresponds to

the shopping list. This is handy if you need to alter

any recipes or omit a certain recipe from the menu.




Lunch Day 1 – Serves 4

Prep time: 15 minutes Cook time: 30 minutes

INGREDIENTS:

1 tablespoon whole grain mustard 3 tablespoons hoisin sauce 3 tablespoons coconut aminos 1 tablespoon dried parsley Sea salt and freshly ground black pepper to taste

2 large boneless, skinless chicken breasts 1/4 cup chopped red onion

1 large green bell pepper, sliced

1 cup chopped cucumber

2 large celery ribs, chopped

4 cups shredded cabbage

INSTRUCTIONS: Preheat oven to 375 degrees. In a small bowl, mix the first 5 ingredients (mustard through salt and pepper). In a large baking dish place chicken. Pour mustard sauce over chicken and coat evenly. Cover baking dish with aluminum foil and bake for 15 minutes on each side, until chicken is no longer pink in the center. Uncover chicken and allow to cool. In a large bowl, mix the remaining ingredients (onion through cabbage). Using two forks, shred chicken and serve over the cabbage salad.






Dinner Day 1 – Serves 4

Prep Time: 15 minutes Cook Time: 45 minutes

INGREDIENTS:

2 tablespoons olive oil 4 large cloves garlic, minced 1/2 cup chopped onion 2 pounds extra lean ground beef 2 teaspoons ground cumin 2 teaspoons ground coriander Sea salt and freshly ground black pepper to taste 2 teaspoons paprika 1 teaspoon chili powder 6 cups bone broth

4 cups chopped kale 2 stalks celery, chopped 2 medium carrots, chopped 1 medium jalapeno, seeded and chopped ¼ cup chopped cilantro

1 large avocado, cubed

INSTRUCTIONS: In a large stock pot, heat the oil over medium-high heat. Cook the garlic and onion until soft. Add in the beef and season with the cumin through the chili powder, breaking up with a wooden spoon while it cooks. Once the meat is cooked through, remove half of it and store it in an airtight container in the fridge for the following day. Stir in the broth through the carrots to the remaining beef in the pot. Bring the mixture to a simmer and then cover with a lid to let continue to cook for another 30 minutes. Once the soup is cooked, remove from the heat and stir in the jalapeno through avocado to serve.









INGREDIENTS:

Ground Beef (left over from Dinner Day 1)

1 teaspoon cumin

1 head romaine lettuce, coarsely shredded

2 large tomatoes, diced

1/2 cup sliced black olives

1/2 cup prepared salsa

2 large avocados, peeled, pitted and chopped

2 tablespoons fresh lime juice

4 tablespoons chopped fresh cilantro

INSTRUCTIONS: In a large skillet over medium heat, add the cooked ground beef to heat up with the cumin. Cook for about 5 minutes until heated thoroughly, then remove skillet from heat. In a large serving bowl, layer lettuce, tomatoes, olives, salsa, avocado, lime juice and cilantro. Add the ground beef on top and serve.









INGREDIENTS:

2 pounds nitrate free bacon, chopped 2 tablespoons olive oil 1 large head broccoli, cut into florets 1 large shallot, minced Sea salt and freshly ground black pepper to taste 3 large avocados, peeled, pitted and chopped 1 tablespoon honey 2 tablespoons fresh lime juice 2 tablespoons extra virgin olive oil

4 cups baby spinach

INSTRUCTIONS: In a large skillet, cook bacon over medium heat until dark brown and very crispy, 14 to 15 minutes. Remove the bacon and place on a paper towel lined plate and set half aside for lunch the next day. In another large skillet, heat olive oil over medium heat. Add broccoli, shallot, salt and pepper. Cook for 10 minutes, until broccoli is bright green and slightly tender. In a large bowl, combine the bacon, broccoli and avocados. In a small mixing bowl, whisk honey, lime juice and extra virgin olive oil together. Pour dressing over the bacon, broccoli and avocado stir fry. Serve the stir fry over a bed of spinach.








INGREDIENTS:

Bacon (left over from Dinner Day 2, crumbled) 3 tablespoons olive oil 1 large shallot, sliced 6 cups baby arugula sea salt and freshly ground black pepper to taste 1 small lemon, juiced

¼ cup chopped walnuts 4 hardboiled eggs, peeled and sliced

INSTRUCTIONS: In a medium skillet, heat the bacon and oil over medium heat. Cook the shallot until soft. Remove the mixture from the heat and set aside. In a large salad bowl, toss together the arugula through the eggs. Pour the bacon mixture over the salad and toss. Serve right away.









INGREDIENTS:

4 tablespoons olive oil

8 (6 to 8 ounce) tuna steaks

2 large green bell peppers, sliced

1 small onion, sliced

Sea salt and freshly ground black pepper to taste


4 tablespoons coconut aminos

3 teaspoons freshly minced ginger

4 cloves garlic, minced

1 cup chopped cilantro

1/4 cup lime juice

1/4 cup orange juice

1 teaspoon orange zest

1 tablespoon honey

1 tablespoon sesame seeds

4 cups chopped collard greens

INSTRUCTIONS: Preheat oven to 375. In a large skillet, heat olive oil over high heat. Sear each tuna steak, 2 to 3 minutes per side. In a large baking dish, layer the peppers, onions and tuna. In a small bowl, mix together the next 11 ingredients (sea salt through sesame seeds). Pour the citrus sauce over the tuna and vegetables. Place baking dish in oven and bake for 10 to 15 minutes, until vegetables are slightly tender and tuna is cooked to desired doneness. Remove half of the tuna steaks and store in the fridge for

lunch the following day. Serve the remaining tuna and vegetables over a bed of collards.








Prep Time: 15 minutes

Cook Time: N/A

INGREDIENTS:

6 cups mixed salad greens ¼ cup chopped parsley ¼ cup nicoise olives, pitted and chopped ½ small red onion, thinly sliced tuna steaks (left over from Day 3 Lunch) 1/3 cup fresh green beans, blanched

3 medium roma tomatoes, sliced 3 hardboiled eggs, sliced 1 tablespoon capers 1 large lemon, juiced ¼ cup extra virgin olive oil 1 tablespoon honey sea salt and freshly ground black pepper to taste

4 anchovy filets

INSTRUCTIONS: In 4 individual salad bowls, divide the salad greens, parsley, olives and onion. Lay a cooked tuna steak on top of each pile of greens and then top with the green beans, tomatoes and eggs and then set aside. In a small bowl, whisk together the capers through the salt and pepper to taste. Drizzle the dressing over each salad and then top with an anchovy filet. Serve right away.









INGREDIENTS:

2 tablespoons olive oil 1/2 a large onion, chopped

4 cloves garlic, minced

1 large head cauliflower, cut into florets

2 large red bell peppers, seeded and chopped

1 pound mushrooms, sliced

2 (14 ounce) cans fire-roasted tomatoes

1 (14 ounce) can unsweetened coconut milk

2 cups low sodium chicken broth (or use homemade)

2 pounds browned ground turkey


2 tablespoons chili powder

1 tablespoon ground cumin

INSTRUCTIONS: In a large pot, heat olive oil over medium heat. Sauté onion, garlic, cauliflower and peppers for 10 minutes. Add the mushrooms through the broth. Add in half of the turkey, storing the other half in the fridge for lunch the next day. Stir in the remaining ingredients. Turn heat up to high and bring to a boil. Reduce heat to low and cover pot. Simmer soup for 30 minutes, until the vegetables are slightly tender. Serve hot.









INGREDIENTS:

2 tablespoons coconut oil 1 large shallot, sliced 1 medium red bell pepper, seeded and sliced ¼ cup chopped parsley turkey (left over from Dinner Day 4)

8 large eggs, whisked sea salt and freshly ground black pepper to taste pinch red pepper flakes

INSTRUCTIONS: Preheat oven to 350 degrees. In a large oven safe skillet, heat the oil over medium-high heat. Cook the shallot through the turkey until the veggies are tender. Add the eggs to skillet and then season with salt and pepper and red pepper flakes. Place the frittata in the oven and bake for 20 to 25 minutes, or until the eggs are set. Remove from the oven, and then slice and serve.








INGREDIENTS:

½ cup coconut flour

1/4 cup coconut flakes


¼ teaspoon cumin

¼ teaspoon curry powder

½ teaspoon garlic powder

¼ teaspoon cayenne pepper

2 eggs

2 large boneless, skinless chicken breasts cut into thin strips


1 bunch asparagus

1 teaspoon fresh lime juice

INSTRUCTIONS: Preheat oven to 400 degrees. Line a baking sheet with parchment paper. In a large baking dish, mix the first 7 ingredients (coconut flour through cayenne pepper). In a medium bowl, whisk the eggs. Dip each chicken strip into the egg mixture and then into the coconut flour mixture coating chicken evenly. Place each breaded strip on the baking sheet. Bake the chicken for 10 minutes on each side. Heat a medium skillet over medium heat. Add olive oil and asparagus. Cook for 8 to 10 minutes,

until asparagus is slightly tender. Add lime juice and salt and pepper to taste. Mix well and serve with chicken.







Day 1

Lunch: Minty Shrimp Lettuce Wraps

Dinner: Crispy Almond Crusted Chicken

Day 2

Lunch: Ginger Beet and Chicken Stir Fry

Dinner: Guacamole Mushrooms Burgers

Day 3

Lunch: Almond and Broccoli Coleslaw

Dinner: Smokey Salmon and Brussels Sprouts

Day 4

Lunch: Endive Cilantro Salmon

Dinner: Shrimp and Green Bean Stir Fry

Day 5

Lunch: Sesame Sweet Potato and Shrimp Stir Fry

Dinner: Lemon Chicken Kale Salad





Fresh or frozen shrimp (2 1/2 pounds, peeled and deveined) [R1, R8] Boneless skinless chicken breasts (4 large) [R2] Lean ground beef (2 pounds) [R4] Wild caught salmon filets (8, 6 to 8 ounce) [R6] Boneless, skinless chicken thighs (1 pound) [R10] CONDIMENTS Apple cider vinegar [R1]

Raw honey [R1, R5, R8] Coconut oil [R1, R2, R3, R4, R6, R8, R10] Olive oil [R2, R5, R7, R8] Balsamic vinegar [R3] Coconut aminos [R8, R9] Sesame oil [R9] DRY GOODS Arrowroot powder (1 teaspoon) [R1] Almond flour (4 cups) [R2] Almonds (1/2 cup, chopped) [R5] DAIRY/DAIRY CASE Unsweetened coconut milk (3 cups) [R2]

PRODUCE

Garlic (16 cloves) [R1, R3, R5, R6, R7, R8, R9, R10] Gingerroot (1 medium piece) [R1, R3, R8] Collard greens (1 large bunch) [R1] Cucumber (2 small) [R1, R5] Matchstick carrots (1/2 cup) [R1] Green onions (1 bunch) [R1, R10] Fresh mint (1 small bunch) [R1] Lemons (5 large, 2 medium) [R2, R5, R10] Fresh dill (1 small bunch) [R2] Asparagus (1 pound) [R2]

Beets (2 large) [R3] Portobello mushroom caps (8) [R4] Tomatoes (2 large) [R4] Avocadoes (4 large) [R4, R10] Spinach (4 cups) [R4] Yellow onion (2 large, 1 medium) [R4, R9, R10] Broccoli slaw (2 cups) [R5] Kale (6 cups) [R5, R10] Orange (1 small) [R5] Cilantro (1 small bunch) [R6, R7, R10] Parsley (1 small bunch) [R6] Brussels sprouts (4 cups, halved) [R6] Sweet onion (1 small) [R7] Endives (2 large) [R7] Red bell pepper (1 small) [R7] Bok choy (2 medium heads) [R8]

Green beans (2 cups, chopped) [R8] Sweet potatoes (2 medium) [R9] Celery (2 large stalks) [R9] Basil (4 to 5 leaves) [R9] Baby kale (3 cups) [R9] Grape tomatoes (1 1/2 cups) [R10]

CANNED GOODS

Diced tomatoes (1, 14-ounce can) [R6] Kalamata olives (1/2 cup, sliced) [R7] Unsweetened canned coconut milk (1/2 cup) [R10] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Coriander [R2, R7] Ground cumin [R2, R6, R7,

R10] Dried oregano [R6, R10] Cinnamon [R7] Sesame seeds [R9] Garlic powder [R10] Onion powder [R10]



Purchase these ingredients if you are following our suggested

side dishes. Purchase the quantity to meet your

family’s needs. [D1] – [D5] = Day 1, Day 2, Day 3, etc.…

Each recipe is assigned a day which

corresponds to the shopping list. This is handy if you need to alter any recipes or omit a

certain recipe from the menu.






INGREDIENTS:

4 tablespoons apple cider vinegar 2 garlic cloves, minced 1 tablespoon raw honey 1 teaspoon fresh grated ginger 1 teaspoon arrowroot powder

1/4 teaspoon sea salt 1 large bunch collard greens, leaves removed 1/2 pound fresh or frozen shrimp, peeled and deveined 1 tablespoon coconut oil 1 small cucumber, thinly sliced 1/2 cup matchstick carrots 3 green onions, diced

1/2 cup fresh mint, roughly chopped

INSTRUCTIONS: Heat a small saucepan over medium heat and add the vinegar, garlic, honey, ginger, arrowroot powder, and salt, mixing well. Bring to a boil and allow to simmer for 1-2 minutes, until thickened to desired consistency. Set aside. Meanwhile, bring a large pot of water to boil. Once boiling, add collard leaves and cook for 1 minute. Drain and rinse under cold running water to stop the cooking process. Set aside. Sprinkle shrimp with salt and pepper to taste, and heat coconut oil in a large skillet over medium-high heat. Add shrimp and cook 2-3 minutes, until shrimp becomes pink and opaque, and cooked

through. Set aside and allow to cool. While shrimp cools, remove the hard stems from the collard green leaves with a small paring knife, and begin assembling wraps. Lay each collard leaf on a flat surface, and evenly distribute portions of cucumber, carrots, shrimp, green onions and mint leaves in the center of each collard leaf. Gently roll each leaf to form a wrap, and secure with toothpicks, if desired.









INGREDIENTS:

3 cups unsweetened coconut milk 4 cups almond flour 4 teaspoons coriander 4 teaspoons cumin Sea salt and freshly ground black pepper to taste 3 large lemons, juiced 4 tablespoons chopped dill 4 large boneless skinless chicken breasts 4 tablespoons coconut oil 1 tablespoon olive oil

1 pound asparagus

INSTRUCTIONS: In a shallow bowl, add coconut milk. In a separate bowl, add the next 6 ingredients (almond flour through dill) and stir to combine.

Coat each chicken breast with coconut milk, and then dredge in the almond flour mixture covering each breast well. Set aside to rest for at least 10 minutes.

Preheat grill to MEDIUM-HIGH. Brush grill grate with coconut oil. Using aluminum foil, make packets by folding a square of foil in half, crimping the two side edges and leaving the tops open. Place the coated chicken inside each packet and fold the top to seal. In a medium bowl, toss together asparagus, sea salt, pepper and olive oil, coating asparagus well. In a grill plate/basket add seasoned asparagus and place on grill for 5 to 6 minutes, or until soft; remove and set aside. Place seasoned chicken packets on grill and cook for 6 to 8 minutes per side; remove from grill, set aside and let cool slightly before opening the packets. Set aside ½ of the chicken for lunch the following day. Serve the remaining chicken and veggies hot.









INGREDIENTS:

3 tablespoons coconut oil 2 large beets, peeled and chopped Sea salt and freshly ground black pepper to taste 1 tablespoon grated ginger 2 garlic cloves, minced

chicken( left over from Dinner Day 1) sliced

2 tablespoons balsamic vinegar

INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the skillet, add the remaining ingredients and stir. Cook for 10 minutes, until the chicken is heated through and vegetables are tender. Serve warm.









INGREDIENTS:

8 Portobello mushroom caps 2 lbs lean ground beef, made into 8 patties 1/4 cup coconut oil, melted and divided Sea salt and freshly ground black pepper to taste 2 large tomatoes, sliced 2 avocados, sliced 4 cups fresh spinach

1 large onion, sliced

INSTRUCTIONS: In a large bowl, add mushroom caps and coat with 1/2 coconut oil. Season with salt and pepper. Preheat grill to MEDIUM-HIGH. Brush grill grate with coconut oil. Place caps and the patties on the grill for 3 to 4 minutes a side, seasoning with salt and pepper, or until softened and the burgers are cooked through to the desired doneness. On 4 of the mushroom caps, layer with a beef patty, tomato, avocado, spinach and onion. Top with remaining mushroom caps and serve. Place the remaining patties in the fridge for lunch the next day.









Cook Time: N/A

INGREDIENTS:

beef patties (left over from Lunch Day 2) chopped Sea salt and freshly ground black pepper to taste 2 cups broccoli slaw 2 cups chopped kale 1/2 cup chopped cucumber 1 small orange, segmented

1/2 cup chopped almonds 1/4 cup extra virgin olive oil 4 tablespoons fresh lemon juice 1 tablespoons raw honey

1 clove garlic, minced

INSTRUCTIONS: In a large bowl, mix the first 7 ingredients (beef through almonds). In a small bowl, whisk the remaining ingredients and pour over the salad. Toss and serve.









INGREDIENTS:

8 (6 to 8 ounce) salmon filets Sea salt and freshly ground black pepper to taste 2 tablespoons coconut oil 2 garlic cloves, minced 3 teaspoons dried oregano 1 teaspoon ground cumin 1 teaspoon chopped fresh cilantro 1 tablespoon chopped fresh parsley 1 (14 ounce) can diced tomatoes

4 cups halved Brussels sprouts

INSTRUCTIONS: In a large bowl, add salmon, salt, pepper, and coconut oil and coat well. In a large skillet, over medium-high heat, add the salmon and cook for 2 to 3 minutes per side, or until each side is browned and cooked to the desired doneness. Remove from the skillet and set half aside for lunch the following day and the other half just to the side. Reduce heat to medium-low, and in the same skillet add garlic; continue to cook until garlic begins to brown. Reduce heat to low, and add remaining ingredients (oregano through Brussels sprouts) and mix well; let simmer for 30-45 minutes, or until the Brussels sprouts are tender. Serve with the salmon filets.









INGREDIENTS:

2 tablespoons chopped cilantro 1 tablespoon cumin 1 tablespoon coriander 1 teaspoon cinnamon Sea salt and freshly ground black pepper to taste Salmon (left over from Dinner Day 3) sliced

4 tablespoons olive oil, divided 1 small sweet onion, diced 2 cloves garlic, minced 2 cups chopped endive ½ cup sliced kalamata olives

1 small red bell pepper, stems removed and diced

INSTRUCTIONS: In a small bowl, whisk together the first 5 ingredients (cilantro through salt and pepper). Sprinkle this mixture evenly over the salmon. In a large skillet, heat 2 tablespoons of olive oil over medium-high heat. Cook the salmon mixture until heated through. In a separate large skillet over medium heat, heat the remaining olive oil. To the skillet, add the remaining ingredients (onion through peppers) and stir. Cook for 5 to 10 minutes, until vegetables are tender. Serve warm with the salmon.









INGREDIENTS:

1/4 cup coconut aminos 3 tablespoons olive oil 2 teaspoons fresh grated ginger 2 teaspoons raw honey Sea salt and freshly ground black pepper to taste 2 tablespoons coconut oil 2 pounds medium shrimp, peeled, deveined, tails removed 2 garlic cloves, minced 2 medium heads bok choy, chopped

2 cups chopped green beans

INSTRUCTIONS: In a small bowl, whisk together the first 5 ingredients (coconut aminos through salt and pepper). In a large skillet over medium heat, heat coconut oil. To the skillet, add shrimp, and cook two minutes, seasoning with salt and pepper, until shrimp are almost completely opaque and cooked through. Reserve half of the shrimp for lunch the following day. To the skillet, add the remaining ingredients and the sauce. Stir and cook for 5 minutes, until vegetables are tender. Serve warm.









INGREDIENTS:

1 tablespoon sesame oil 1 large onion, chopped 2 cloves garlic, minced 2 cups cubed sweet potatoes, boiled 2 large stalks celery

1 tablespoon chopped basil 2 tablespoons coconut aminos 2 teaspoons sesame seeds Shrimp (left over from Dinner Day 4)

3 cups chopped baby kale

INSTRUCTIONS: In a skillet over medium heat, heat the sesame oil. To the skillet, add the onion and garlic. Cook for 5 minutes, and then add the next 5 ingredients (sweet potatoes through sesame seeds). Cook for 15 minutes then add the shrimp and kale. Cook for 5 minutes, until heated through. Stir and serve warm.







INGREDIENTS:

1 tablespoon coconut oil 1 medium onion, chopped 3 cloves garlic, minced 1 pound chopped boneless, skinless chicken thighs sea salt and freshly ground black pepper to taste 1 teaspoon dried oregano 1 teaspoon ground cumin 2 medium lemons, juiced, divided 4 cups chopped kale 1 1/2 cups halved grape tomatoes 1/2 cup chopped green onions 1/2 cup chopped cilantro 2 avocados, mashed

1/4 teaspoon garlic powder 1/2 teaspoon onion powder

1/2 cup unsweetened canned coconut milk

INSTRUCTIONS: In a large skillet over medium-high heat, heat coconut oil. To the skillet, add onion, garlic and chicken and cook until onion has softened and chicken is cooked through. Season chicken with the next 3 ingredients (salt and pepper through cumin). Pour half of the lemon juice over the chicken mixture then remove it from the heat and allow it to cool for 5 minutes. In a large bowl, place the next 4 ingredients (kale through cilantro). In a small bowl, whisk the remaining ingredients with the remaining lemon juice and salt and pepper to taste. Pour dressing over the salad, and top with the chicken mixture. Toss salad and serve.







Day 1

Lunch: Lemony Dill Salmon Salad

Dinner: Jalapeno Lime Turkey Soup

Day 2

Lunch: Turkey Tacos with Avocado Crema

Dinner: Bacon Fried Cauli-Rice

Day 3

Lunch: Balsamic BLT Salad

Dinner: Red Wine Shallot Chicken and Steamed Broccoli

Day 4

Lunch: Shredded Chicken with Wilted Garlic Spinach

Dinner: Spattering Shrimp Fajitas

Day 5

Lunch: Vietnamese Shrimp Salad

Dinner: Pineapple BBQ Grilled Chicken Drumsticks





Ground turkey (2 pounds) [R2] Nitrate free bacon (2 pounds) [R4] Skinless boneless chicken thighs (8 medium) [R6] Large shrimp, peeled and deveined (2 pounds) [R8] Chicken drumsticks (1 1/2 pounds) [R10] CONDIMENTS Paleo mayo [R1] White wine vinegar [R1]

Olive oil [R2, R5, R6, R7, R9, R10] Coconut oil [R4, R8] Rice wine vinegar [R4, R9] Coconut aminos [R4, R10] Balsamic vinegar [R5] Red wine vinegar [R6] Toasted sesame oil [R9] Apple cider vinegar [R10] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Ground cumin [R2, R8] Ground coriander [R2, R8] Paprika [R2, R8] Chili powder [R2] Cayenne pepper [R8]

OTHER Red wine (1 cup, optional) [R6]

PRODUCE

Lemons (1 large) [R1] Fresh dill (1 small bunch) [R1] Shallots (1 large, 4 medium) [R1, R5, R6] Celery (6 stalks) [R1, R2, R4] Radishes (6 large) [R1, R3] Romaine OR iceberg lettuce (2 small head) [R1, R3] Garlic (16 cloves) [R2, R4, R6, R7, R8] Red onion (2 medium) [R2, R3] Jalapenos (4 medium) [R2, R3, R9] Limes (4 large, 1 medium) [R2, R3,

R8] Cilantro (1 large bunch) [R2, R8, R9] Avocado (5 large) [R2, R3, R5, R9] Tomatoes (2 large) [R3] Gingerroot (1 medium piece) [R4] Yellow onion (1 medium, 1 large) [R4, R8] Shredded carrots (2 cups) [R4, R9] Cauliflower (1 medium head) [R4] Green onion (1 bunch) [R4] Baby arugula (3 cups) [R5] Baby spinach (9 cups) [R5, R7] Roma tomatoes (3 large) [R5] Broccoli florets (3 cups) [R6] Red bell pepper (1 large) [R8] Green bell pepper (1 large) [R8] Romaine lettuce (1 large head) [R9] Cabbage (1 small head) [R9]

Basil (6 leaves) [R9] Mint (3 leaves) [R9] Bean sprouts (1/2 cup) [R9]

CANNED GOODS

Salmon (2, 5-ounce cans) [R1] Low sodium chicken broth OR bone broth (7 3/4 cups) [R2, R3, R6, R7, R10] Diced tomatoes (1, 14-ounce can) [R2] Prepared salsa (1/2 cup) [R3] Pineapple juice, no added sugar (1/3 cup) [R10] Tomato paste (2 tablespoons) [R10] Chili garlic sauce – found in Ethnic foods aisle in grocery

stores (2 tablespoons) [R10] DRY GOODS Pine nuts (2 tablespoons) [R5]



Purchase these ingredients if you are

following our suggested side dishes. Purchase

the quantity to meet your family’s needs. [D1] – [D5] = Day 1, Day 2, Day 3, etc.…

Each recipe is assigned a day which

corresponds to the shopping list. This is handy

if you need to alter any recipes or omit a certain recipe from the menu.






INGREDIENTS:

2 (5 ounce) cans of salmon, drained 1/3 cup paleo mayo 2 teaspoons white wine vinegar 1 large lemon, juiced and zested 2 tablespoons fresh dill

1 large shallot, minced 2 stalks celery, chopped fine 2 large radishes, shredded sea salt and freshly ground black pepper to taste

1 small head of romaine or iceberg lettuce, leaves removed and washed

INSTRUCTIONS: In a large bowl, combine all ingredients except lettuce. Once fully mixed together, serve in lettuce leaves!









INGREDIENTS:

2 tablespoons olive oil 4 cloves garlic, minced 1 medium red onion, chopped fine 2 pounds ground turkey 2 teaspoons ground cumin 2 teaspoons ground coriander Sea salt and freshly ground black pepper to taste 2 teaspoons paprika 1 teaspoon chili powder 2 medium jalapenos, seeded and chopped

2 stalks celery, chopped 6 cups bone broth 1 (14 ounce) can diced tomatoes 2 large limes, juiced ¼ cup chopped cilantro

1 large avocado, cubed

INSTRUCTIONS: In a large stock pot, heat the oil over medium-high heat. Cook the garlic and onion until soft. Add in the turkey and season with the cumin through the chili powder, breaking up with a wooden spoon while it cooks. Once the meat is cooked through, remove half of it and store it in an airtight container in the fridge for the following day. Add in jalapenos and celery, sauté for another 1 to 2 minutes, then add in bone broth, diced tomatoes, and lime juice. Bring the mixture to a simmer and then cover with a lid to let continue to cook for another 30 minutes. Once the soup is cooked, remove from the heat and top with cilantro and avocado to serve.









INGREDIENTS:

Ground Turkey (left over from Dinner Day 1) 1/4 cup low sodium chicken broth, (or bone broth) 2 large avocados, peeled, pitted and chopped 2 large limes, juiced 4 tablespoons chopped fresh cilantro

1 medium jalapeno, seeded and chopped sea salt and freshly ground black pepper to taste 2 large tomatoes, diced 1/2 red onion, sliced thin 4 radishes, shredded 1/2 cup prepared salsa

8 large romaine or iceberg lettuce leaves

INSTRUCTIONS: In a large skillet over medium heat, add the cooked ground turkey to heat up with the broth (the broth keeps it from drying out!). Cook for about 5 minutes until heated thoroughly and once broth reduces, then remove skillet from heat. In a food processor, combine avocados, lime juice, cilantro, jalapeno, salt and pepper. Puree until smooth. In the lettuce leaves, add turkey, tomato, onion, radishes, salsa, and drizzle with avocado crema then serve!









INGREDIENTS:

2 pounds nitrate free bacon, chopped 2 tablespoons coconut oil 2 cloves garlic, minced 1 tablespoon freshly grated ginger 1 medium onion, chopped 2 stalks celery, chopped 1 cup shredded carrots 3 cups “riced” cauliflower 1 tablespoon rice wine vinegar 1/4 cup coconut aminos


4 green onions, chopped

INSTRUCTIONS: In a large skillet, cook bacon over medium heat until dark brown and very crispy, 14 to 15 minutes. Remove the bacon and place on a paper towel lined plate and set half aside for lunch the next day. Chop bacon for this recipe. In another large skillet, heat coconut oil over medium heat. Add garlic, ginger, and onion. Cook for 1 to 2 minutes then add in celery and carrots. Saute until slightly tender, about 1 minute, then add in cauliflower, bacon, vinegar, coconut aminos, salt and pepper. Cook together for 3 to 5 minutes or until cauliflower is tender. Top with green onion and serve.









INGREDIENTS:

3 tablespoons olive oil 1/4 cup balsamic vinegar 1 medium shallot, minced sea salt and freshly ground black pepper to taste Bacon (left over from Dinner Day 2, crumbled) 3 cups baby arugula

3 cups baby spinach 3 large Roma tomatoes, diced 2 tablespoons pine nuts

1 large avocado, pitted and cubed

INSTRUCTIONS: In a medium bowl, whisk together oil, vinegar, shallot, salt and pepper. In a large bowl, toss together remaining ingredients (bacon through avocado). Drizzle with vinaigrette, toss and serve.








Prep time: 10 minutes

Cook time: 20 minutes and 3 to 4 hours or 7 to 8 hours

INGREDIENTS:

4 tablespoons olive oil 3 medium shallots, sliced thin 4 cloves garlic, minced 1 cup low sodium chicken broth, (or bone broth) 1 cup red wine, (optional) 3 tablespoons red wine vinegar 8 medium skinless boneless chicken thighs Sea salt and freshly ground black pepper to taste 3 cups broccoli florets, steamed

INSTRUCTIONS: In a large bowl, whisk together oil, shallots, garlic, broth, wine, and vinegar. Place thighs in bottom of a large crock cooker, pour wine mixture over chicken, season with salt and pepper, make sure it’s fully saturated, then cook on HIGH for 3 to 4 hours or LOW for 7 to 8 hours. Shred chicken with forks once done and put aside half of chicken for the next day’s lunch. Serve with side of steamed broccoli.









Cook Time: N/A

INGREDIENTS:

1/4 cup low sodium chicken broth, (or bone broth) Shredded Chicken (Leftover from Dinner Day 3) 3 tablespoons olive oil 4 cloves garlic, minced 6 cups baby spinach sea salt and freshly ground black pepper to taste

INSTRUCTIONS: In a large skillet, heat broth and chicken together over medium high heat. Heat for about 3 to 4 minutes, or until chicken is heated through – then remove from skillet and leave juices in pan if there are any left. Add oil to same skillet, place back over medium high heat. Add garlic, sauté for about 2 minutes until fragrant, then add spinach, toss for another 2 minutes, or until wilted, season with salt and pepper and serve with chicken.








INGREDIENTS:

3 tablespoons coconut oil 2 pounds large shrimp, peeled and deveined sea salt and freshly ground black pepper to taste 1 large onion, chopped 2 cloves garlic, minced 1 large red bell pepper, seeded and sliced 1 large green bell pepper, seeded and sliced 1 teaspoon cumin 1/2 teaspoon cayenne pepper 1/2 teaspoon paprika

1/2 teaspoon coriander 1/2 cup cilantro, chopped

1 medium lime, cut into wedges

INSTRUCTIONS: In a large skillet (preferably cast iron), heat coconut oil over medium high heat. Add shrimp, season with salt and pepper, and cook for 3 to 4 minutes, stirring regularly until shrimp are pink and opaque. Once cooked through, remove half the shrimp and put away for lunch the following day. Add next 7 ingredients (onion through coriander). Stirring constantly, cook for 3 to 4 minutes or until onion and peppers are tender. Serve with cilantro and a wedge of lime.









INGREDIENTS:

4 cups chopped romaine lettuce 2 cups shredded cabbage 1 cup shredded carrots 6 basil leaves, chopped 3 mint leaves, chopped

1/2 cup bean sprouts 1 large avocado, pitted and cubed Shrimp (From Day 4 Dinner) 2 tablespoons olive oil 1 tablespoon toasted sesame oil 1/4 cup rice wine vinegar sea salt and freshly ground black pepper to taste 1 medium jalapeno, seeded and chopped

1/2 cup cilantro, chopped

INSTRUCTIONS: In a large bowl, toss together first 8 ingredients (romaine through shrimp). In a food processor, combine remaining ingredients (oil through cilantro), puree until smooth, then drizzle over salad, toss, and serve.








Prep time: 10 minutes (plus 2 to 3 hours marinating time or overnight)

Cook time: 20 minutes

INGREDIENTS:

2 tablespoons olive oil 1/4 cup apple cider vinegar 1/3 cup pineapple juice (make sure there’s no added sugar) 2 tablespoons tomato paste 2 tablespoons chili garlic sauce (can be found in ethnic foods aisle in grocery stores) 2 tablespoons coconut aminos sea salt and freshly ground black pepper to taste 3 tablespoons low sodium chicken broth, (or bone broth) 1 1/2 pounds chicken drumsticks

INSTRUCTIONS: In a large bowl, combine all ingredients except chicken (oil through broth). Whisk together. Place chicken in a large zipper topped plastic bag, pour mixture all over the top of the chicken, make sure chicken is fully saturated, let out excess air, seal and place in refrigerator to marinate for at least 2 to 3 hours or overnight. At time of cooking, preheat grill to medium high heat. Remove chicken from fridge and marinade. Grill for about 4 to 6 minutes per side, or until chicken is cooked through.





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