2016 PALEO FOR ONE FALL BODY RESET: WEEK 2 MENU DAY 8 Apple Pie Oats Crockpot Southwestern Chicken Turkey Burger & Sweet Potato Fries DAY 9 Green Smoothie Turkey Burger Potato Salad Herb Shrimp with Veggie Noodles DAY 10 Mexican Egg Scramble Shrimp Salad Carne Asada DAY 11 Apple Pie Oats Carne Asada Meatloaf Muffins with Cauliflower DAY 12 Green Smoothie Turkey Crumble Salad Zucchini Chicken Tacos DAY 13 Mexican Egg Scramble Sweet Potato Soup with Spinach Salad Grilled Steak with Mashed Cauliflower DAY 14 Coconut Banana Yogurt Grilled Steak & Broccoli Salad Huevos Rancheros
Herbes de Provence 3-1/2 teaspoons 2 teaspoons 1 teaspoon
eggs 54 27 14
cumin 4 teaspoons 2 teaspoons 1 teaspoon
cayenne 1/4 teaspoon 1/8 teaspoon 1/8 teaspoon
paprika
chicken broth 8 cups 4 cups 2 cups
tomato paste
oregano 1-1/2 teaspoons 3/4 teaspoon 1/2 teaspoon
kosher salt 7 teaspoons 3-1/2 teaspoons1-3/4 teaspoons
black pepper 8 teaspoons 4 teaspoons 2 teaspoons
nuts: almonds 3 cups 1-1/2 cups 3/4 cup
almond meal 1-1/4 cups 2/3 cup 1/3 cup
flax seeds 2 teaspoons 1 teaspoon 1/2 teaspoon
PALEO &
PALEO FOR ONE
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(4 servings)Notes (4 servings)
2016 FALL BODY RESET: Week 2
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(4 servings)Notes (4 servings)
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(4 servings)Notes (4 servings)
PANTRY INGREDIENTS
2016 PALEO FOR ONE FALL BODY RESET: WEEK 2
DAY 8 BREAKFAST: Apple Pie Oats 1 Tablespoon mashed banana 1 large egg 3 Tablespoons unsweetened almond milk 2 Tablespoons almond meal ¼ teaspoon ground flax seeds ½ apple, chopped Dash of cinnamon 2 Tablespoons chopped almonds ½ Tablespoon raisins ¾ teaspoon ghee Place the banana, eggs, and almond milk in a saucepan. Mash the banana and mix the liquids together. Whisk in the almond meal and ground flax seeds. Continuously stir the ingredients over medium heat for 2‐3 minutes until mixture thickens and starts to bubble. Stir in apples and cinnamon. Top with nuts, raisins, and ghee. 340 kcal, 13g Protein, 24g Carb, 90mg Sodium, 69g Fiber, 185mg Cholesterol, 22g Fat, 4.5g Saturated, 13g Sugar, 15% Calcium, 8% Iron
DAY 8 LUNCH: Crock Pot Southwest Chicken *start early in the morning or the night before * Crock Pot Southwest Chicken 1 pound chicken thighs ¼ cup chopped cilantro 1 clove garlic, minced ¼ red onion, finely chopped (¼ cup) 2¼ teaspoons balsamic vinegar 1½ Tablespoons lime juice Dash of organic sea salt ½ teaspoon cumin Dash of black pepper 2¼ teaspoons olive oil ¼ cup chicken broth 1 carrot, peeled and sliced ½ bell pepper, sliced Add all ingredients to a crockpot and cook on high for 4 hours or low for 6 hours. Save ⅔ for Dinners Day #12 & #14. Serve remaining chicken in lettuce cups with apples. ¼ head iceberg lettuce, leaves separated into cups ½ apple or pear, sliced 300 kcal, 32g Protein, 21g Carb, 290mg Sodium, 5g Fiber, 140mg Cholesterol, 10g Fat, 2g Saturated, 13g Sugar, 6% Calcium, 10% Iron
2016 PALEO FOR ONE FALL BODY RESET: WEEK 2
DAY 8 DINNER: Turkey Burger & Sweet Potato Fries Turkey Burgers ¾ pound ground turkey ¾ carrot, shredded (¼ cup) ¼ bell pepper, chopped fine (¼ cup) ¼ red onion, chopped fine (¼ cup) 1 clove garlic, minced 2 Tablespoons chopped cilantro Dash of organic sea salt Dash of black pepper ¼ teaspoon cumin Dash of oregano ½ teaspoon Dijon mustard 1½ ounces spinach leaves (1 cup) Sweet Potato Fries 2¼ teaspoons olive oil ¾ pound sweet potatoes, scrubbed and sliced into ½” fries ¼ teaspoon organic sea salt Dash of black pepper For fries, heat oven to 425°F. Toss sweet potatoes with oil, salt, and pepper and put on a baking sheet; cook about 20 minutes. Save ¼ for Lunch Day #9 and ½ for lunch Day #13. Meanwhile For burgers, heat a grill or grill pan to medium heat. Combine all burger ingredients (except for spinach) and form into 2 patties. Cook about 4‐5 minutes per side. Save one burger for Lunch Day #9. Serve remaining burger on bed of spinach with fries. Turkey Burgers: 280kcal, 31g Protein, 6g Carb, 350mg Sodium, 2g Fiber, 110mg Cholesterol, 189g Fat, 5g Saturated, 2g Sugar, 8% Calcium, 15% Iron Sweet Potato Fries: 120kcal, 2g Protein, 23g Carb, 210mg Sodium, 3g Fiber, 0mg Cholesterol, 2.5g Fat, 0g Saturated, 5g Sugar, 4% Calcium, 4% Iron
2016 PALEO FOR ONE FALL BODY RESET: WEEK 2
DAY 9 BREAKFAST: Green Smoothie 2 Tablespoons raw cashews 1½ Tablespoons almonds ¼ bunch kale, chopped (1 cup) ¼ banana, peeled ½ green apple, roughly chopped ¼ (13.5 oz) can light coconut milk ½ cup water (plus a little more if needed for consistency) 1 cup ice 1 hardboiled egg Blend cashews and almonds into a powder then add remaining ingredients and blend. Enjoy with hardboiled egg. Smoothie: 300 kcal, 8g Protein, 35g Carb, 60mg Sodium, 7g Fiber, 0mg Cholesterol, 17g Fat, 5g Saturated, 16g Sugar, 15% Calcium, 15% Iron Egg: 80 kcal, 7g Protein, 0g Carb, 65mg Sodium,0g Fiber, 195mg Cholesterol, 4.5g Fat, 1g Saturated, 0g Sugar, 0% Calcium, 0% Iron
DAY 9 LUNCH: Turkey Burger Potato Salad 1 cooked turkey burger, diced * from Dinner Day 8 3 ounces cooked sweet potatoes, diced * from Dinner Day 8 1½ ounces spinach (1 cup) ¾ teaspoon olive oil ½ Tablespoon lime juice ½ teaspoon balsamic vinegar ½ Tablespoon chopped cilantro Toss all ingredients together. Salad: 450 kcal, 28g Protein, 32g Carb, 600mg Sodium, 66 Fiber, 110mg Cholesterol, 24g Fat, 6g Saturated, 8g Sugar, 15% Calcium, 25% Iron
2016 PALEO FOR ONE FALL BODY RESET: WEEK 2
DAY 9 DINNER: Herb Shrimp with Veggie Noodles For Herb Shrimp ½ Tablespoon olive oil ½ clove garlic, minced ¾ pound medium peeled and deveined shrimp Dash of organic sea salt 1 teaspoon black pepper ½ Tablespoon lime juice 1 Tablespoon chopped parsley ½ Tablespoon chopped cilantro For Veggie Noodles ½ Tablespoon olive oil, divided 1 carrot, spiral cut into noodles ¾ zucchini, spiral cut into noodles Dash of organic sea salt Dash of black pepper 1 Tablespoon chopped almonds For Herb Shrimp, heat a non‐stick skillet over medium heat and add oil. When oil is hot add garlic, shrimp, salt, and pepper and cook for about 3 minutes until shrimp is just cooked through. Add lime, parsley and cilantro. Save half of shrimp for Lunch Day #10. Serve remaining shrimp with veggie noodles. Meanwhile For Veggie Noodles, heat a non‐stick skillet over medium‐high heat. Add the olive oil and sauté the carrot and zucchini noodles for about 2‐3 minutes; place in a serving bowl. Season with salt and pepper, add nuts, and toss well. Serve with shrimp. Herb Shrimp: 150 kcal, 23g Protein, 2g Carb, 550mg Sodium, 0g Fiber, 215mg Cholesterol, 5g Fat, 1g Saturated, 0g Sugar, 10% Calcium, 2% Iron Noodles: 170 kcal, 5g Protein, 14g Carb, 340mg Sodium, 4g Fiber, 0mg Cholesterol, 11g Fat, 1g Saturated, 9g Sugar, 6% Calcium, 4% Iron
2016 PALEO FOR ONE FALL BODY RESET: WEEK 2
DAY 10 BREAKFAST: Mexican Egg Scramble
½ Tablespoon olive oil 2 Tablespoons finely chopped red onion ½ bell pepper, chopped (½ cup) 1 ounce spinach, chopped (¾ cup) 1 Tablespoon chopped cilantro 1 tomato, diced (¾ cup) Pinch of organic sea salt Pinch of black pepper 3 eggs, beaten 1 Tablespoon salsa verde * see prep guide Heat a non‐stick skillet over medium heat. Add oil, onion, bell pepper, and spinach; cook for 2‐3 minutes. Add cilantro, tomatoes, salt, and pepper. Mix in the eggs and stir around until cooked through. Serve with salsa verde. 370 kcal, 23g Protein, 15g Carb, 380mg Sodium, 4g Fiber, 590mg Cholesterol, 22g Fat, 4.5g Saturated, 8g Sugar, 6% Calcium, 8% Iron
DAY 10 LUNCH: Shrimp Salad Shrimp Salad ¼ head broccoli, small florets (1 cup) ½ carrot, chopped small (¼ cup) 2 Tablespoons finely chopped red onion ¼ bell pepper, chopped (¼ cup) 2 Tablespoons raisins ½ Tablespoon chopped almonds ½ Tablespoon chopped parsley Dressing 2¼ teaspoons cider or wine vinegar ¾ teaspoon olive oil ¼ clove garlic, minced ½ teaspoon Dijon mustard Pinch of organic sea salt Pinch of black pepper 6 ounces cooked shrimp * from Dinner Day #9 In a small bowl, whisk together dressing ingredients. In a serving bowl combine salad ingredients, toss with dressing, and let marinate for at least 30 minutes. Serve with shrimp. 360 kcal, 29g Protein, 37g Carb, 750mg Sodium, 9g Fiber, 215mg Cholesterol, 11g Fat, 1.5g Saturated, 20g Sugar, 20% Calcium, 15% Iron
2016 PALEO FOR ONE FALL BODY RESET: WEEK 2
DAY 10 DINNER: Carne Asada Carne Asada ¾ pound skirt steak 2 Tablespoons lime juice 2¼ teaspoons olive oil Dash of organic sea salt Dash of black pepper ½ teaspoon cumin ¼ teaspoon oregano Pinch of cayenne 1 Tablespoon chopped cilantro Veggies ½ Tablespoon olive oil ¼ red onion, sliced ¾ bell pepper, sliced 1 zucchini, sliced ¼ head of ice berg lettuce, leaves separated to make lettuce cups to serve carne and veggies in 1 Tablespoon salsa verde * see prep guide Carne Asada
1. In a re‐sealable bag, combine marinade ingredients (lime juice through cilantro). Add steak and marinate 10 minutes.
2. Heat an outdoor grill or grill pan to medium‐high. Sear steak on each side for about 2‐3 minutes. Let rest and slice. Save half for Lunch Day #11.
3. Serve remaining meat in in lettuce wraps with veggies and salsa. Veggies
1. Heat a skillet over medium heat and add oil and then veggies; sauté for 2‐3 minutes. 2. Save half for Lunch Day #11. Serve remaining veggies in lettuce wraps with Carne Asada and
DAY 11 BREAKFAST: Apple Pie Oats 1 Tablespoon mashed banana 1 large egg 3 Tablespoons unsweetened almond milk 2 Tablespoons almond meal ¼ teaspoon ground flax seeds ½ apple, chopped Dash of cinnamon 2 Tablespoons chopped almonds ½ Tablespoon raisins ¾ teaspoon ghee Place the banana, eggs, and almond milk in a saucepan. Mash the banana and mix the liquids together. Whisk in the almond meal and ground flax seeds. Continuously stir the ingredients over medium heat for 2‐3 minutes until mixture thickens and starts to bubble. Stir in apples and cinnamon. Top with nuts, raisins, and ghee. 340 kcal, 13g Protein, 24g Carb, 90mg Sodium, 69g Fiber, 185mg Cholesterol, 22g Fat, 4.5g Saturated, 13g Sugar, 15% Calcium, 8% Iron
DAY 11 LUNCH: Carne Asada 6 ounces cooked Carne Asada, heated *from Dinner Day 10 Sautéed Veggies, heated *from Dinner Day 10 1 Tablespoon salsa verde * see prep guide ¼ head iceberg lettuce, separated into leaves Serve meat and veggies in lettuce wraps with salsa. 480 kcal, 38g Protein, 15g Carb, 360mg Sodium, 5g Fiber, 110mg Cholesterol, 31g Fat, 10g Saturated, 8g Sugar, 8% Calcium, 25% Iron
2016 PALEO FOR ONE FALL BODY RESET: WEEK 2
DAY 11 DINNER: Meatloaf Muffins with Cauliflower For meatloaf ⅔ pound lean ground turkey 1 clove garlic, minced ¼ zucchini, shredded (½ cup) ½ carrot, shredded (2½ Tablespoons) ¼ teaspoon Herbes de Provence Dash of organic sea salt Dash of black pepper 2 Tablespoons chopped parsley 1 egg, beaten (use ¼‐½, reserve the rest for another use) ½ Tablespoon almond meal For cauliflower ¾ head cauliflower, small florets (3‐3¾ cups) 2¼ teaspoons olive oil 1 clove garlic, minced ¼ teaspoon Herbes de Provence Dash of organic sea salt Dash of black pepper Pinch of cayenne
1. Heat oven to 375°F. 2. Combine cauliflower ingredients and put on a baking sheet and into the oven for 25‐30 minutes
until cauliflower is lightly browned and tender. Save half for Dinner Day #13. Serve remaining cauliflower with meatloaf.
3. Combine meatloaf ingredients and scoop into muffin tins, about 4‐5 muffins depending on size. Bake about 25 minutes until cooked through. Save half for Lunch Day #12.
DAY 12 BREAKFAST: Green Smoothie 2 Tablespoons raw cashews 1½ Tablespoons almonds ¼ bunch kale, chopped (1 cup) ¼ banana, peeled ½ green apple, roughly chopped ¼ (13.5 oz) can light coconut milk ½ cup water (plus a little more if needed for consistency) 1 cup ice 1 hardboiled egg Blend cashews and almonds into a powder then add remaining ingredients and blend. Enjoy with hardboiled egg. Smoothie: 300 kcal, 8g Protein, 35g Carb, 60mg Sodium, 7g Fiber, 0mg Cholesterol, 17g Fat, 5g Saturated, 16g Sugar, 15% Calcium, 15% Iron Egg: 80 kcal, 7g Protein, 0g Carb, 65mg Sodium,0g Fiber, 195mg Cholesterol, 4.5g Fat, 1g Saturated, 0g Sugar, 0% Calcium, 0% Iron
DAY 12 LUNCH: Turkey Crumble Salad
Meatloaf muffins, crumbled * from Dinner Day #11 1 Tablespoons chopped cilantro ½ bell pepper, sliced thin ½ cup chopped broccoli Few thin slices red onion 1 Tablespoon chopped almonds ½ Tablespoon cider or wine vinegar ¾ teaspoon olive oil Pinch of salt and pepper Toss all ingredients together. 350 kcal, 36g Protein, 17g Carb, 380mg Sodium, 6g Fiber, 100mg Cholesterol, 17g Fat, 2g Saturated, 5g Sugar, 8% Calcium, 15% Iron
2016 PALEO FOR ONE FALL BODY RESET: WEEK 2
DAY 12 DINNER: Zucchini Chicken Tacos
½ Tablespoon olive oil ¼ red onion, diced (¼ cup) 1 zucchini, diced (2 cups) ½ bell pepper, diced (½ cup) ⅓ recipe crockpot southwestern chicken *from Lunch #8 2 collard green leaves, for wraps 2 Tablespoons salsa verde *see prep guide
1. Heat a skillet over medium‐high heat. 2. Add oil and then add onions and cook for 1‐2 minutes. 3. Add zucchini and bell peppers and cook for about 2‐4 minutes. Save half the veggies for Dinner
Day #14. Add chicken and stir to warm through. 4. Serve in collard wraps and top with salsa.
DAY 13 BREAKFAST: Mexican Egg Scramble ½ Tablespoon olive oil 2 Tablespoons finely chopped red onion ½ bell pepper, chopped (½ cup) 1 ounce spinach, chopped (¾ cup) 1 Tablespoon chopped cilantro 1 tomato, diced (¾ cup) Pinch of organic sea salt Pinch of black pepper 3 eggs, beaten 1 Tablespoon salsa verde * see prep guide Heat a non‐stick skillet over medium heat. Add oil, onion, bell pepper, and spinach; cook for 2‐3 minutes. Add cilantro, tomatoes, salt, and pepper. Mix in the eggs and stir around until cooked through. Serve with salsa verde. 370 kcal, 23g Protein, 15g Carb, 380mg Sodium, 4g Fiber, 590mg Cholesterol, 22g Fat, 4.5g Saturated, 8g Sugar, 6% Calcium, 8% Iron
DAY 13 LUNCH: Sweet Potato Soup with Spinach Salad Sweet Potato Soup ⅓ pound roasted sweet potato fries * from Dinner Day #8 1‐1½ cups low sodium chicken broth Salad 1½ ounces spinach (¾ cup) ½ apple, chopped 1 Tablespoon chopped almonds 1 teaspoon balsamic vinegar 1 teaspoon olive oil 2 hardboiled eggs pinch of kosher salt and pepper For soup, puree potatoes with broth until desired consistency and heat in a pot. Toss salad ingredients together and serve on the side. Soup: 150 kcal, 4g Protein, 24g Carb, 440mg Sodium, 4g Fiber, 0mg Cholesterol, 3.5g Fat, 0g Saturated, 5g Sugar, 4% Calcium, 8% Iron Salad: 290 kcal, 16g Protein, 14g Carb, 170mg Sodium, 4g Fiber, 390mg Cholesterol, 18g Fat, 3.5g Saturated, 9g Sugar, 6% Calcium, 8% Iron
2016 PALEO FOR ONE FALL BODY RESET: WEEK 2
DAY 13 DINNER: Grilled Steak with Mashed Cauliflower ½ pound skirt steak ¾ teaspoon Dijon mustard ½ Tablespoon balsamic vinegar ¼ teaspoon Herbes de Provence ½ Tablespoon olive oil Dash of organic sea salt Dash of black pepper ⅓ head roasted cauliflower * from Dinner Day #11 2‐4 Tablespoons low sodium chicken broth
1. Heat an indoor grill pan or outdoor grill to medium‐high. Combine steak ingredients and marinate for at least 5‐10 minutes. Grill for about 2‐3 minutes per side. Slice and save half for Lunch Day #14.
2. Mash cauliflower with broth to desired consistency and heat in a saucepan. Steak: 290 kcal, 30g Protein, 1g Carb, 280mg Sodium, 0g Fiber, 70mg Cholesterol, 17g Fat, 5g Saturated, 1g Sugar, 2% Calcium, 15% Iron Cauliflower: 80 kcal, 2g Protein, 6g Carb, 280mg Sodium, 2g Fiber, 0mg Cholesterol, 6g Fat, 1g Saturated, 2g Sugar, 2% Calcium, 2% Iron
2016 PALEO FOR ONE FALL BODY RESET: WEEK 2
DAY 14 BREAKFAST: Coconut Banana Yogurt 1 cup plain Greek coconut milk yogurt Dash of cinnamon ¼ teaspoon vanilla (if you have on hand) ¼ banana, sliced 1 Tablespoon Combine coconut milk yogurt, cinnamon, and vanilla. Topped with banana and almonds. Yogurt: 240 kcal, 5g Protein, 38g Carb, 170mg Sodium, 14g Fiber, 0mg Cholesterol, 10g Fat, 6g Saturated, 13g Sugar, 50% Calcium, 6% Iron
DAY 14 LUNCH: Grilled Steak & Broccoli Salad (can be made ahead) ¾ teaspoon olive or sesame oil 2 Tablespoons diced red onion ½ clove garlic, minced ½ cup chopped broccoli ¼ bell pepper, diced (¼ cup) 1 teaspoons raw coconut aminos ¼ pound grilled steak *from Dinner Day #13 1 ounce spinach (¾ cup) Heat a skillet over medium‐high heat and add oil. When oil is hot add onion, garlic, broccoli, and bell pepper; cook for about 2‐3 minutes. Turn off heat and add raw coconut aminos and steak. Serve on bed of spinach. 340 kcal, 31g Protein, 5g Carb, 520mg Sodium, 2g Fiber, 70mg Cholesterol, 21g Fat, 75 Saturated, 2g Sugar, 6% Calcium, 25% Iron
2016 PALEO FOR ONE FALL BODY RESET: WEEK 2
DAY 14 DINNER: Huevos Rancheros Sautéed veggies, warmed *from Dinner Day #12 ⅓ crockpot southwestern chicken, warmed *from Lunch Day #8 ¾ teaspoon olive oil 1 egg 2 Tablespoons salsa verde * see prep guide
1. Place sautéed veggies and southwestern chicken in a greased cast iron skillet. Place in a 375°F oven for 10 minutes or until warmed through.
2. Meanwhile, heat a skillet over medium‐high heat. Add olive oil and fry egg until desired doneness.
3. Remove skillet from oven and top with egg and salsa. 450 kcal, 40g Protein, 20g Carb, 360mg Sodium, 6g Fiber, 340mg Cholesterol, 23g Fat, 4.5g Saturated, 11g Sugar, 8% Calcium, 15% Iron
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