"Eat To Meet

Long Term Goals,

Not Short Term

Satisfaction"

Week 7

Your shopping list is linked under Day 7

Please remember to sign up to the right to get notifications to your email....

Day 1
Breakfast:  Southwestern Frittata

*Find the recipe on page 50 of Meals Made Simple (Ingredients are NOT on shopping list)

````Save some for breakfast on Day 4

Lunch: Cucumber Sandwiches

cucumbers

deli turkey/roast beef (I use Applegate)

aged cheese of your choice

Find recipe HERE

Dinner:  Shrimp and Sweet Pepper Lettuce Wraps

shrimp

lemon

*Rancher Steak Rub (Wildtree)

red peppers

yellow peppers

purple onion

butter lettuce

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!

*Wrap all of this yumminess in butter lettuce and serve with a side of guacamole!*

````Save some shrimp for lunch on Day 3

Day 2

Breakfast… Fried Bananas with Yogurt

coconut oil

bananas

cinnamon

*homemade yogurt

Bananas: Find Recipe Here

Lunch: To-Go Lunch

I love to make a to-go lunch with lots of healthy tid bits. THIS site has some great ideas.

Deviled eggs (*mayo, dijon mustard)

guac

carrot sticks

applesauce (unsweetened,natural)

berries

Dinner… Zucchini Noodles with Meat Sauce

Zucchini

Zucchini noodles: THIS is the spiraler that I use. THIS is the recipe that I use.

Meat Sauce: *Meals Made Simple* page 168 (ingredients are NOT included on shopping list)

Day 3

Breakfast…Sunny Side Up Egg With Avocado and Bacon

eggs

sugar free bacon

avocado

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.

Lunch…Zesty Lime Shrimp Avocado Salad

Left over shrimp from Day 1

tomato

avocado

chopped red onion

lime

oil

chopped cilantro

salt/pepper

Find Recipe HERE

Dinner…Cabbage with Sausage

head of Cabbage

applegate sausage (or ang sausage that is preservative and sugar free)

garlic grapeseed oil (Wildtree)

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

Find the recipe HERE

Day 4

Breakfast…Left over Frittata from Day 1

Lunch... BLT Wrap

  Bacon

  romain Lettuce

  tomatoes

  *organic mayo (optional) I use the Whole Foods 365 brand

Find Recipe HERE

Dinner…Peruvian Chicken

*Recipe in Meals Made Simple page 116 (ingredients are NOT on shopping list)

````Save some chicken for lunch on Day 5

   

Day 5

Breakfast:Yogurt with Honey and Fruit

*yogurt

honey

vanilla extract

favorite fruit

Lunch…Peruvian Chicken Salad

left over chicken from Day 4

lettuce

any kind of yummy vegetables

dressings *Meals Made Simple has some great dressings

Dinner…Meatballs with Rosemary Aioli & Roasted Carrots

ground chuck

onions

oil

egg

almond meal

Gruyere cheese

salt/pepper

*mayo

garlic

fresh rosemary

lemon juice

carrots

salt

Meatballs: Find Recipe HERE

Carrots: Find Recipe HERE

```Save some carrots for dinner on Day 6

Day 6

 Breakfast…Apples with Almond Butter &Hard Boiled Egg

apples

almond butter (make sure is sugar and preservative free)

eggs

Lunch…Paleo Avocado Salad

tuna

avocado

lemon

onion

*mayo

Find Recipe HERE

Dinner…Roasted Chicken with Brussel Sprouts

Naked Chicken (Whole Foods) or roast it yourself

brussel sprouts

garlic grape seed oil (Wildtree)

carrots from Day 5

Brussel Sprouts: I cut them in half and sauté them in a cast iron skillet with garlic grape seed oil. Then I finish roasting them in a 400 degree oven until soft.

Download week 7 shopping list here!

* 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.

*Yogurt….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.

* Mayo.. Either make it homemade or buy Paleo friendly mayo. I use Whole Foods organic 360

*Meals Made Simple Cookbook

*Against All Grain Cookbook

*Please look under the My Favorite Things for my favorite oils and kitchen gadgets.

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 one of my favorites.

Yogurt Popsicles 

… I add fruit to my *homemade yogurt and stick it in a blender for a second. Then I add the yogurt mixture to THESE popsicle molds and stick them in THIS and put them in the freezer. Yummy!

Eat Less Sugar!

Your Sweet Enough Already!

Week 6

Your shopping list is linked under Day 6

Please remember to sign up to the right to get notifications to your email....

Day 1

Breakfast:  Granola with Yogurt

Granola….

1/2 cup almonds

1/2 cup pecans 

1/2 cup walnuts

1/4 cup pumpkin seeds

dates

shredded coconut

applesauce

cinnamon

nutmeg

allspice

cloves

ginger

honey

vanilla

I substitute honey for the maple syrup in this recipe. I also like to buy my nuts in bulk so I can get just what I need for a recipe.

Find Recipe HERE

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: Tuna on Apple

Canned Tuna

  Apple slices

  Organic mayo

  Any other yummy things you like in your tuna

Find the recipe HERE

Dinner:  Baked Lemon Tilapia with Side Salad

Tilapia filets

garlic

butter

lemon juice

parsley

oregano

pepper

oil (instead of cooking spray)

Find Recipe HERE

Side Salad….

Pile your salad high with yummy vegetables. I love the dressings found in Meals Made Simple cookbook

Day 2

Breakfast… Omelette Quiche Muffins

    Eggs

    Coconut milk

    3-4 proteins and veggies

    You can get creative with these!

Find the recipe HERE

Lunch: To-Go Lunch

I love to make a to-go lunch with lots of healthy tid bits. THIS site has some great ideas!

Deviled eggs (*mayo, dijon mustard)

guac

carrot sticks

applesauce (unsweetened,natural)

berries

Dinner… Bun-less Hamburgers with Sweet Potato Fries (Not SCD)

 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!

Sweet Potato Fries...
Peel potatoes. cut into fries. Season them with garlic grape seed oil and salt and roast them in the oven until they are crispy. If you are doing SCD use carrots instead.

Day 3

Breakfast…Banana With Peanut Butter and Yogurt

Banana

Peanut butter (sugar free)

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…BLT Salad

This recipe is found in Meals Made Simple*

Dinner…Pizza Frittata with Side Salad

butter

mushrooms

spinach

eggs

*coconut milk

parmesan cheese

oregano

salt

tomato

Applegate pepperoni

Find Recipe HERE

Day 4

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... Left-Over Hamburgers 

Dinner…Beef and Cabbage Soup

This is my favorite soup!

homemade bone broth or organic

oil

onion

carrots

celery

cabbage

salt

thyme

bay leaves

3 cups shredded beef

Find the Recipe HERE

   

Day 5

Breakfast: Egg & Sausage

  Ground pork

  Sage

  Honey

  Pepper

  Nutmeg

  Crushed red pepper

  Marjoram

Find Recipe in Against All Grain Cookbook

Lunch…Turkey Roll-Up

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…Coconut Chicken Strips with Roasted Peppers

oil

chicken breast

curry powder

salt

pepper

cayenne

1/2 coconut flour (instead of flour)

eggs

unsweetened shredded coconut

I have done these in the oven as well and they have turned out as just as good.

Find the Recipe Here

Roasted Peppers...
Slice your favorite kind of peppers. Season them with garlic grape seed oil and salt. Put them on a baking sheet and broil them on the top rack, watching them closely.

Day 6

 Breakfast…Omelette 

  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…Left Over Soup

Dinner…Steak Rolls with Side Salad

flank steak

mushrooms

green pepper

red pepper

rosemary

onion

zucchini

honey

red wine

beef broth (make sure you use organic with no preservatives)

You will need to change up this recipe quite a bit in order to make it Paleo but I assure you it is just as good without the no-no’s. You will leave the balsamic vinegar completely out of the sauce and you will add a little honey in place of the brown sugar.

Find Recipe Here

Download week 6 shopping list here!

* 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 one of my favorites.

Banana Strawberry Ice Cream… Put one small frozen banana, 6 strawberries, a tsp of honey and you can add a little coconut milk to make it creamier if you want. Blend it all very well and serve immediately!