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-
- 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
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.
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*
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.
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
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.
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