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Healthy Outside

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Heathy Inside

Week 3

Your shopping list is linked under Day 6

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Day 1

Breakfast:  Breakfast...Banana Pancake

    These are so yummy with a little honey 

    and extra cut up banana on top.

2 eggs

1 very ripe banana

vanilla extract

cinnamon

Find the recipe HERE

Lunch:   BB Q Chicken Salad

4 slices of bacon

chicken breast

3 Tbsp bbq sauce (I use MMS bbq sauce)

2 hard boiled eggs

tomatoes

avacado

Find the Recipe HERE

*I leave out the black beans and the corn*

   

Dinner:  Cuban Beef with Cauliflower Rice

2 pounds boneless chuck roast

salt

garlic

oil

cumin

orange juice (not from concentrate)

lime juice and zest

onion

vinegar

Find the recipe HERE

Coconut, cilantro, and Lime Cauliflower rice…

cauliflower

coconut oil

lime juice

honey

cilantro

*coconut milk

sea salt

This recipe is in *Meals Made Simple pg 218

   

Day 2

Breakfast…Egg with Avacado

       This is one on my favorite breakfasts!

I usually make 3 eggs and eat it with a half 

of an avocado seasoned with salt and pepper.

It is super fast to make and very filling! Some

people like to bake their their egg int the avocado

like THIS

Lunch…Turkey Roll Ups

This is a great quick lunch. When I have to pack

a lunch this is the perfect food.

Turkey (applegate herb roasted turkey from 

    Whole Foods. Make sure that the turkey 

     you buy is sugar and preservative free)

Swiss cheese (I only eat aged cheeses. If you are Whole

      30 or strict Paleo, you may want to skip the cheese)

Avocado

I roll the avocado and turkey up in the cheese with a little 

salt and pepper. I like to eat this with a healthy amount of fruit

 on the side.

       

Dinner... Cast Iron Skillet Chicken With Carrots

Chicken…

whole, bone in,skin on, chicken, cut up

oil

salt

Rancher Steak Rub (Wildtree)

tarragon

thyme

butter or ghee

lemon

garlic

rosemary

Find the recipe HERE

Carrots…

Carrots

honey

butter

dill

thyme

*I leave the brown sugar out*

Day 3

Breakfast... Yogurt with fruit

The only kind of yogurt that I recommend eating is yogurt

that you have made yourself.  Click HERE to see my favorite yogurt maker.

You will want to ferment your yogurt for 24 hours to ferment

the majority of the lactose out. You will thank me for the most

amazing yogurt ever! As a bonus, you will save big bucks making it yourself.

  Vitamin D milk

  yogurt starter

  plain gelatin

HERE is some good instructions on making yogurt.

Lunch... Left Over Cuban Beef

Dinner…Mushroom Pizza with Side Salad

button mushrooms

Applegate pepperoni

provolone cheese

oregano

Find the recipe HERE

I change this recipe up a bunch. I was and remove the stem of button mushrooms. I do not put any marinara on them. I place a small piece of cheese and a cut up piece of pepperoni on top of the cheese. I sprinkle it with oregano and bake it for about 15 min

Day 4

Breakfast…Bacon and Mushroom Omelet

  Bacon  

  Mushrooms

  Diced purple onion

  Aged cheddar

I sauté the mushrooms and onion until soft. I add the scrambled 

eggs (3 eggs) . Cook for about 3 min then add the cheese to the middle

and fold over. You can get really creative with omelets. Add any 

yummy things you have in the fridge.

Lunch...Bun-less Burgers with Slaw

   Ground meat

   Salt & Pepper

   Romain lettuce

   All the fixins

I love to grill lots of burgers at one time and save them 

for when I need a quick meal. I load my bun-less burger 

with lots of yummy things. Grilled onions, mushrooms,

bacon, swiss cheese and avacado are some of my favorites.

A fried egg on top is always fun!

cole slaw:

   bagged cabbage

   3 tbsp. organic mayo (I use the 365 brand from Whole Foods. 

         You want to make sure it has no sugar. Homemade mayo 

         is amazing too.)

         splash of apple cider vinegar

  1/4 tsp celery seed

  1 tsp. honey

  salt&pepper

    Put cabbage in a large bowl. Add mayo, apple cider vinegar,

    celery seed, honey and season with salt and pepper. Give a taste 

    and add ingredients to your taste.

 Dinner…Left Over Dinner

   

Day 5

 Breakfast...Banana with Peanut Butter and a hard boiled egg

   Banana

   Freshly ground peanut butter (Make sure it has no sugar)

   Honey

   Hard boiled egg

I like to add a little honey to my peanut butter before I 

put it on my banana. Yum! Lunch... Left-Over Rosemary Pork

Lunch…BLT Salad

This recipe is found in Meals Made Simple*

Dinner…Honey Salmon with Parmesan green Beans

Salmon..

honey

garlic

oil

white wine vinegar

thyme

pepper 

salmon

Find the recipe HERE

Green Beans…

fresh green beans

oil

parmesan cheese

salt and pepper

Find the recipe HERE

Day 6

 Breakfast…Yogurt with honey and fruit

*instructions on Day 3

Lunch... Turkey Roll Ups

Dinner…Tacos with guacamole

groundmeat 

Taco seasoning (* MMS)

purple onion

butter lettuce

red and yellow peppers

I cook my ground meat, drain it then add the taco seasoning. Then I cut up the peppers and onion, toss them in garlic grape seed oil and then I broil them on the top rack until roasted. When they are done I stuff my meat and peppers in butter lettuce leaves and top with guacamole!

       

Download Week 3 Shopping List Here

NOTES

* MMS.... This is Danielle Walker's, Against All Grain cookbook called Meals Made Simple*

* Homemade coconut milk recipe* or if you would like to buy some in a can THIS is the one I use

I like to make my salad dressing, bacon and any seasonings on the weekend

so that I have everything I need for my weekly meals on hand.

Snacks/ Treats

I do not eat a lot of snacks or treats so I won't include them in our meal plan but there are plenty of yummy snacks and treat recipes out there. Here is a couple of my favorites.

Fruit Leather

Roasted Pineapple

See YA Next Week

Hey guys...

I am on vacation, so there won't be a menu this week. If you need some inspiration for some yummy meals, visit my Instagram (@adreadedmomma) and see what I am eating this week. You can also visit my Pinterest board labeled "SCD" for some good eats! 

Eat Right...

Work Hard...

Feel Good...

            * Sign up to the right to get these blog updates straight to your inbox*

Week 2

Your shopping list is linked under Day 6

Day 1

Breakfast:   Omelet Muffins

    Eggs
    Coconut milk
    3-4 proteins and veggies

    You can get creative with these!

Find the recipe HERE

Lunch:   Cucumber Sandwiches with fruit

   Cucumbers
   Deli turkey/roast beef (I use Applegate)
   Aged cheese of your choice

Find recipe HERE

Dinner:  Groundbeef Zucchini Boats

    Zucchini

    Ground beef
    Red peppers
    Yellow peppers
    Rancher Steak Rub (Wildtee)
    Cheddar cheese
    Parmesan cheese (make sure there are no other ingredients other than cheese)
    Green onion

In this recipe I leave out the mascarpone cheese that they call for and I replace the
mozzarella with parmesan. I use Rancher Steak Rub in place of taco seasoning.

Find the recipe HERE

Day 2

Breakfast...Yogurt with raw honey

    The only kind of yogurt that I recommend eating is yogurt
that you have made yourself.  Click HERE to see my favorite yogurt maker.
You will want to ferment your yogurt for 24 hours to ferment
the majority of the lactose out. You will thank me for the most
amazing yogurt ever! As a bonus, you will save big bucks making it yourself.

  Vitamin D milk
  yogurt starter
  plain gelatin

HERE is some good instructions on making yogurt.

Lunch...Hard Boiled eggs and Vegetables with Herb Ranch Dressing

    This is a great quick lunch. When I have to pack

    a lunch this is a great choice

     2 hard boiled eggs
     Carrots
     Red peppers
     Yellow peppers
     Celery

Herbed Ranch Dressing.....
The dressing I use is in *MMS (you will need to make your own coconut milk or buy THIS kind)
The coconut milk in the refrigerated section (even the organic) kind has sugar and preservatives.

*recipe for coconut milk*

Dinner... Honey Lime Chicken Skewers with Guacamole

Raw chicken breast
Red pepper
Yellow pepper
Purple onion
Cilantro
Garlic cloves
Honey
Lime
Grape seed oil
Avocado

-Save some for lunch on DAY 4 -

This recipe calls for soy sauce (not Paleo compliant) so I leave the soy sauce completely out.
I add the vegetables to the skewers as well.

Find recipe HERE


I serve these with a simple guacamole!

Day 3

Breakfast... Egg with Sausage* (Against All Grain cookbook...)

  Eggs scrambled or sunny side up
  Ground pork
  Sage
  Honey
  Pepper
  Nutmeg
  Crushed red pepper
  Marjoram

Lunch... Tuna with Avocado

  Canned Tuna

  Avocado

  Organic mayo

  Any other yummy things you like in your tuna

Find the recipe HERE

Dinner... Garlic Rosemary Pork with Mushrooms

   Pork
  Garlic
  Rosemary
  Mushrooms
  Lemon
  Parsley
  Butter (I always use ghee)
  Parmesan cheese

-Save leftovers for Day 5)

Pork....Find recipe HERE

Mushrooms....Find recipe HERE

Day 4

Breakfast... Banana with Peanut Butter and Yogurt with honey

   Banana

   Freshly ground peanut butter (Make sure it has no sugar)

   Honey

   Yogurt (homemade and fermented..See Day 2)

I like to add a little honey to my peanut butter before I 

put it on my banana. Yum!

Lunch... Left-Over Chicken Skewers (Day 2)

   By Day 4 I usually have lots of yummy left overs

   in my fridge that I can't wait to eat again!

 Dinner... Cabbage with Sausage

   Head of Cabbage
   Applegate sausage (or ang sausage that is preservative and sugar free)
   Garlic grapeseed oil

   I leave the butter and the tomatoes out of this recipe. I use the grapeseed oil
   in place of the butter.

Find the recipe HERE

Day 5

 Breakfast... Sunny side up Egg with avocado and sausage*

      This is one on my favorite breakfasts!

      I usually make 3 eggs and eat it with a half 

     of an avocado seasoned with salt and pepper.

     

Lunch... Left-Over Rosemary Pork

Dinner... Shrimp with Roasted Peppers
  Shrimp (heads off shells on)
  3 whole lemons
  Ghee
  Rancher Steak Rub (Wildtree)
  Red peppers
  Yellow peppers
  Purple onion    

Shrimp:
   Melt about 6 tbsp. ghee on a cookie sheet. Slice 3 lemons and put
onto of melted butter. Place shrimp on top of butter and lemons. Shake a generous
amount of Rancher Steal Rub over the shrimp. Bake at 350 for about 10-15 min
or until shrimp are cooked through.

Peppers:
  Slice peppers and onion and season with garlic grapeseed oil and salt. Broil them
until soft. keep a close eye on them they burn quickly!

Day 6

 Breakfast...Banana with Peanut butter and Hard boiled egg

        Banana
        Peanut butter (sugar free)
        Hard boiled egg

Lunch... BLT Lettuce Wrap

   Bacon
   Romain Lettuce
   Tomatoes
   Organic mayo (optional) I use the Whole Foods 365 brand

Dinner... BB-Q Chicken with Cole Slaw

      Chicken thighs
      *BB-Q sauce (bbq dry rub) MMS


Chicken:
Put chicken thighs on grill. When almost done baste the chicken with your homemade BB-q
sauce. I make the Dry Rub from *MMS omitting the coconut crystals. After the rub is ready,
I mix it with a little bit of honey and water until it is the constancy of a sauce.

cole slaw:

   bagged cabbage

   3 tbsp. organic mayo (I use the 365 brand from Whole Foods. 

         You want to make sure it has no sugar. Homemade mayo 

         is amazing too.)

         splash of apple cider vinegar

  1/4 tsp celery seed

  1 tsp. honey

  salt&pepper

    Put cabbage in a large bowl. Add mayo, apple cider vinegar,

    celery seed, honey and season with salt and pepper. Give a taste 

    and add ingredients to your taste.

       

Download Week 2 Shopping List Here

NOTES

* MMS.... This is Danielle Walker's, Against All Grain cookbook called Meals Made Simple*

* Homemade coconut milk recipe*

I like to make my salad dressing, bacon and any seasonings on the weekend
so that I have everything I need for my weekly meals on hand.

Snacks/ Treats

I do not eat a lot of snacks or treats so I won't include them in our meal plan but there are plenty of yummy snacks and treat recipes out there. Here is a couple of my favorites.

Roasted Peaches

Pineapple Whip

There is no diet

 That will do

What eating heathy 

Does.

Week 1

Your shopping list is linked under Day 6!

Day 1

Breakfast:   Eggs& Bacon

    I love sunny side up eggs (farm fresh when available) with a 

   side of sugar free bacon. Sugar free bacon

   can be hard to find. I buy mine from Kroger.

   -Save a few pieces of cooked bacon for Day 3-

Lunch:   Chicken and cole slaw

   I use a "naked chicken" from Whole Foods

   that I buy from their deli, but baked or

   grilled chicken breast will be fine. 

cole slaw:

   bagged cabbage

   3 tbsp. organic mayo (I use the 365 brand from Whole Foods. 

         You want to make sure it has no sugar. Homemade mayo 

         is amazing too.)

         splash of apple cider vinegar

  1/4 tsp celery seed

  1 tsp. honey

  salt&pepper

    Put cabbage in a large bowl. Add mayo, apple cider vinegar,

    celery seed, honey and season with salt and pepper. Give a taste 

    and add ingredients to your taste.

- Save a little slaw for Day 3-

Dinner:  Salmon with Broccoli

    Salmon

    Fresh or frozen broccoli

    1 lemon

    garlic grape seed oil

   Rancher Steak rub (Wildtree)

         I buy my salmon from Costco because it is big enough to feed 

         my whole family. 

Salmon:

I drizzle grape seed oil on the whole fish and sprinkle Rancher

Steak rub on one side. I bake it at 350 for about 20 min.

Broccoli:

Put broccoli on a foil lined pan. Drizzle all the broccoli with 

oil and season with salt. Roast the broccoli for about 20 min 

or until the very tops become a little browned and it is tender.

as soon as it comes out, zest a bunch of lemon onto the top.

Day 2

Breakfast...Banana Pancake

    These are so yummy with a little honey 

    and extra cut up banana on top.

2 eggs

1 very ripe banana

vanilla extract

cinnamon

Find the recipe HERE

Lunch...Turkey Roll up with Fruit

    This is a great quick lunch. When I have to pack

    a lunch this is the perfect food.

Turkey (applegate herb roasted turkey from 

    Whole Foods. Make sure that the turkey 

     you buy is sugar and preservative free)

Swiss cheese (I only eat aged cheeses. If you are Whole

      30 or strict Paleo, you may want to skip the cheese)

Avocado

I roll the avocado and turkey up in the cheese with a little 

salt and pepper. I like to eat this with a healthy amount of fruit

 on the side.

Dinner... Chicken Tacos with Guacamole

Raw chicken breast
Taco seasoning (I use recipe from *MMS)
Red pepper
Yellow pepper
Purple onion
Grape seed oil
Butter Lettuce
Avocado

-Save some peppers and chicken for Day 4 dinner-

Chicken and Peppers:
    Cut chicken, peppers and onion into strips. Toss in a bowl
 with oil and taco seasoning. Put the mixture onto a foil
 lined pan and broil it for about 10 min. Keep a very close
 eye on it. It will burn quickly. Take out of oven and wrap all
 the deliciousness in a leaf of butter lettuce.

I serve these with a simple guacamole!

Day 3

Breakfast... Bacon and Mushroom Omelet 

  Bacon  (from Day 1)

  Mushrooms

  Diced purple onion

  Aged cheddar

I sauté the mushrooms and onion until soft. I add the scrambled 

eggs (3 eggs) . Cook for about 3 min then add the cheese to the middle

and fold over. You can get really creative with omelets. Add any 

yummy things you have in the fridge.

Lunch... Tuna on apple

  Canned Tuna

  Apple slices

  Organic mayo

  Any other yummy things you like in your tuna

Find the recipe HERE

Dinner... Bun-less Burgers with Slaw

   Ground meat

   Salt & Pepper

   Romain lettuce

   All the fixins

I love to grill lots of burgers at one time and save them 

for when I need a quick meal. I load my bun-less burger 

with lots of yummy things. Grilled onions, mushrooms,

bacon, swiss cheese and avacado are some of my favorites.

A fried egg on top is always fun!

Day 4

Breakfast... Banana with Peanut Butter and a hard boiled egg

   Banana

   Freshly ground peanut butter (Make sure it has no sugar)

   Honey

   Hard boiled egg

I like to add a little honey to my peanut butter before I 

put it on my banana. Yum!

Lunch... Left-Over Lunch or Turkey Rollups

   By Day 4 I usually have lots of yummy left overs

   in my fridge that I can't wait to eat again!

 Dinner... Chicken Taco Salad

   Leftover chicken and peppers from Day 2

   Lettuce

   Avocado

* Homemade salsa (great recipe Here)

Make a huge wonderful Chicken Taco Salad!!

Day 5

 Breakfast... Sunny side up Egg with avacado

      This is one on my favorite breakfasts!

      I usually make 3 eggs and eat it with a half 

     of an avocado seasoned with salt and pepper.

     It is super fast to make and very filling! Some

     people like to bake their their egg int the avocado

     like THIS

Lunch...Left-Over Hamburger Lunch

Dinner... Tilapia with Mango & Peach Salsa

Tilapia:

Rancher Steak Rub

Grape Seed oil

Salsa:

1 diced peach

1 diced mango

1/2 avocado

I oil a cast iron skillet and season the tilapia with Rancher Steak Rub. 

I flip the fish once to cook until flaky. I top the fish with the Mango 

salsa. If I am especially hungry I serve it with some broccoli (from Day 1)

on the side.

Day 6

 Breakfast...Coconut Banana Pancake

        Find the recipe Here 

        (substitute Honey for the Maple Syrup)

   

Lunch... 2 Hard boiled egg salad with Herb Ranch Dressing

        2 hard boiled eggs

        Celery

        Cucumber

        Tomatoes

        Carrots

        Lettuce

The dressing I use is in *MMS (you will need to make your own coconut milk or buy THIS kind)
The coconut milk in the refrigerated section (even the organic) kind has sugar and preservatives.

*recipe for coconut milk*

Dinner... Vegetable Plate

      Whole cabbage

      Honey Carrots

      Fresh Green Beans

Cabbage:

    Find recipe HERE 

( I just use garlic grape seed oil instead of the fresh garlic)

Honey carrots:

     Find the recipe HERE

(omit the brown sugar)

Fresh green beans:

I buy my fresh green beans from Costco.

I saute them in garlic grape seed oil and a

little bit of Rancher Steak Rub.

Pile your plate high and enjoy! If you have a protein

left over from your week you could add that to your plate as well.

Download Week 1 Shopping List Here

NOTES

* MMS.... This is Danielle Walker's, Against All Grain cookbook called Meals Made Simple*

* If you choose to make homemade salsa, you will need to add those ingredients to your shopping 

list.*

* Homemade coconut milk recipe*

Snacks/ Treats

I do not eat a lot of snacks or treats so I won't include them in our meal plan but there are plenty of yummy snacks and treat recipes out there. Here is a couple of my favorites.

Fried Bananas

Honey Almonds (leave out the brown sugar)

 

Welcome! 

I am so excited to share my journey with you! I will be sending the first week of meal plans real soon but I thought it might be helpful for you to find your way around this blog first. I hope that you will take some time to read My Journey and the other tabs to learn more about the lifestyle choices I make and the things that make it easier.

There are couple of things that I would like to say as we share this blog together....

1st... It is my strong desire that these meal plans will simplify eating healthy and cooking for your family. It is for this reason that you will not find any recipes with a long list of ingredients or recipes that will keep you in the kitchen all day. There are some amazing gourmet Paleo/ SCD recipes and you should try them, but I will be sharing my actual meal plans with you and I rarely have time for gourmet cooking. However, I don't like to settle on taste or quality so I hope you will find these simple recipes delicious.

2nd... When I find a good recipe I use it over and over. Therefore, you might see a repeat of recipes often. Feel free to change them up a bit and add your own twist. 

3rd... Take a look at the My Favorite Things tab to see what supplies you might want to have on hand for the recipes that I will be sharing with you. 

4th... Please share your simple Paleo/SCD recipes with me. You can send them to me by email or Pinterest and I would love to incorporate them into our weekly meal plans.

5th... Please feel free to give me any feedback that might make using these meal plans easier. 

6th...Check back here every Wednesday for a 6 Day meal plan. See ya in two days!