21 Day Knockout Week 1 - Amazon S3€¦ · 21 Day Knock!t July 2016 Day 1: Cajun Chicken and Shrimp...

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21 Day Knockout Week 1

July 2016

Please check with your doctor before beginning this or any other diet program. Copyright © 2016 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

21 Day Knockout

July 2016

Day 1: Cajun Chicken and Shrimp Kabobs

Day 2: Summer Spaghetti

Day 3: Chopped Chicken and Kale Salad

Day 4: Turkey Tacos with Jalapeno Lime Crema

Day 5: Garlic Lemony Salmon

Day 6: Steak Fajita Stir Fry

Day 7: Pesto Smothered Drumsticks



Shopping List

PROTEIN Large skinless boneless chicken breast (3) [D1, D3] Jumbo peeled and deveined shrimp (12) [D1] Ground pork sausage (1 pound) [D2] Ground turkey (1 1/2 pounds) [D4] Wild caught salmon filets (4 6-ounce) [D5] Skirt steak (1 1/2 pounds) [D6] Chicken drumsticks (12) [D7]

CONDIMENTS Apple cider vinegar [D1] Coconut oil [D1, D4, D6] Balsamic vinegar [D3] Olive oil [D3, D7] Ghee [D5, D7] CANNED GOODS Low sodium chicken broth (1/2 cup) [D1] Diced tomatoes (2 14-ounce cans) [D2] Tomato sauce (1 14-ounce can) [D2] Coconut milk (1 14-ounce can) [D7]

PRODUCE Red onion (1 medium, 1 large) [D1, D6] Okra (8 pieces) [D1] Spaghetti squash (1 large) [D2] Onion (2 medium) [D2, D4] Garlic (11 cloves) [D2, D3, D5, D6, D7] Basil leaves (2 1/2 cups) [D2, D7] Kale (4 cups) [D3] Baby kale (2 cups) [D3] Shallot (1 medium) [D3] Cucumber (1 medium) [D3] Cherry tomatoes (8) [D3] Radishes (4 large) [D3] Strawberries (4 large) [D3] Boston lettuce (1 large head) [D4] Avocado (1 large) [D4] Cilantro (1 bunch) [D4] Limes (2 large) [D4] Jalapeno (2 medium) [D4, D6] Lemons (3 large) [D5] Green bell pepper (1 large) [D6] Red bell pepper (1 large) [D6]

DRY GOODS Walnuts (1/4 cup) [D3] Pine nuts (1/4 cup) [D7] DAIRY/DAIRY CASE Eggs (1 medium, beaten) [D2] OTHER Wooden or metal skewers (8 to 12) [D1] Aluminum foil [D5]

SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Cayenne pepper [D1, D4, D6] Cumin [D1, D4, D6] Chili powder [D1, D4, D6] Garlic powder [D1, D2, D4, D6, D7] Onion powder [D1, D4, D5, D6] Red pepper flakes [D1, D2, D6] Dried oregano [D2, D4] Dried thyme [D5]

SHOPPING LIST LEGEND [R1] – [R7] = Recipe 1, Recipe 2, Recipe 3, etc… Each recipe is assigned a Recipe which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.



Cajun Chicken and Shrimp KabobsRecipe 1 – Serves 4

Prep Time: 10 minutes Cook Time: 20 minutes

INGREDIENTS: 1 large skinless boneless chicken breast 12 jumbo peeled and deveined shrimp 1 medium red onion, cut into 8 large chunks 8 pieces of okra, halved 2 tablespoons apple cider vinegar 2 tablespoons melted coconut oil 1/2 cup low sodium chicken broth sea salt and freshly ground black pepper to taste 1 teaspoon cayenne pepper 1 teaspoon cumin 1/2 teaspoon chili powder 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/4 teaspoon red pepper flakes 8 to 12 wooden or metal skewers

COOKING INSTRUCTIONS:

Preheat outdoor grill to medium high heat.

In a large bowl, toss together all ingredients. Once everything is saturated, alternate ingredients on skewers.

Grill skewers for 15 to 20 minutes (or until cooked through), rotating every 5 minutes.

SERVING SUGGUESTION: Baked sweet potato



Summer SpaghettiRecipe 2 – Serves 4

Prep Time: 10 minutes Cook Time: 1 hour

INGREDIENTS: 1 large spaghetti squash 1 pound ground pork sausage 1 medium onion, diced 2 cloves garlic, minced 2 (14 ounce) cans diced tomatoes 1 (14 ounce) can tomato sauce 1/2 cup basil leaves, chopped sea salt and freshly ground black pepper to taste 1 teaspoon garlic powder 1 teaspoon dried oregano 1/4 teaspoon red pepper flakes


Preheat oven to 400 degrees.

Wrap spaghetti squash in foil and bake for 40 to 60 minutes or until squash is knife tender.

While squash is roasting, heat a large skillet over medium high heat. Add sausage, cook for 5 to 6 minutes or until no longer pink. Pat grease with paper towel if any is noticeable. Then add onion and garlic. Saute for 1-2 minutes, and then add remaining ingredients. Turn heat down to low and simmer until squash is done.

Halve squash, scoop out seeds, then spoon out squash flesh “noodles” and spoon sauce over them and serve!

SERVING SUGGESTION: Tossed salad. In a large bowl, toss together torn lettuce and salad veggies of your choice.

In a small bowl, whisk together extra virgin olive oil, balsamic vinegar, garlic and a pinch of dried basil and oregano; drizzle dressing over salad.



Chopped Chicken and Kale SaladRecipe 3 – Serves 4

Prep Time: 15 minutes Cook Time: N/A

INGREDIENTS: 1/4 cup balsamic vinegar 1/2 cup olive oil 2 cloves garlic, minced sea salt and freshly ground black pepper to taste 4 cups kale, chopped 2 cups baby kale, chopped 1 medium shallot, minced 1 medium cucumber, diced 8 cherry tomatoes, chopped 4 large radishes, shredded 4 large strawberries, chopped 1/4 cup walnuts, chopped 2 chicken breasts, cooked and chopped


In a small bowl, whisk together first 4 ingredients. In a large salad bowl, toss together remaining ingredients, drizzle with balsamic vinaigrette, and serve!

SERVING SUGGESTION: Dill pickles



Turkey Tacos with Jalapeno Lime CremaRecipe 4 – Serves 4


INGREDIENTS: 1 tablespoon coconut oil 1 1/2 pounds ground turkey 1 medium onion, chopped sea salt and freshly ground pepper to taste 1 teaspoon garlic powder 1 teaspoon chili powder 1/2 teaspoon ground cumin 1/2 teaspoon onion powder 1/2 teaspoon cayenne pepper 1/2 teaspoon dried oregano 8 large boston lettuce leaves 1 large avocado, pitted and cubed 1 cup cilantro, washed and chopped 2 large limes, juiced 1 medium jalapeno, seeded and chopped


Heat coconut oil in a large skillet over medium high heat. Add next 9 ingredients (turkey through oregano), to skillet. Cook for 10 minutes or until meat is cooked through and onion is tender; remove from heat.

In a blender, add avocado, cilantro, limes, jalapeno, and a pinch of sea salt. Puree until smooth.

Serve turkey in lettuce leaves and drizzle with the jalapeno lime crema.

SERVING SUGGESTION: Cauli-rice. In food processor, add cauliflower. Process until it resembles grains of rice.

In a large skillet, heat coconut oil over medium heat. Add cauliflower rice and stir fry until tender. Add salt and pepper; fluff with a fork.



Garlic Lemony SalmonRecipe 5 – Serves 4

Prep Time: 5 minutes Cook Time: 10 to 15 minutes

INGREDIENTS: 2 tablespoons ghee, melted 3 cloves garlic, minced 3 large lemons, juiced sea salt and freshly ground black pepper 1/2 teaspoon onion powder 1/2 teaspoon dried thyme 4 (6 ounce) wild caught salmon filets aluminum foil


Preheat outdoor grill to medium high.

Make 4 pouches with aluminum foil. In a small bowl, whisk together first 6 ingredients (ghee through thyme). Place each filet in individual foil pouches, evenly distribute lemon/garlic mixture to each filet.

Seal pouch, place on grill, close lid, and grill for 10 to 15 minutes or until salmon is cooked through and easily flakes with fork.

SERVING SUGGESTION: Steamed Broccoli



Steak Fajita Stir FryRecipe 6 – Serves 4


INGREDIENTS: 2 tablespoons coconut oil 1 large red onion, halved and sliced 3 cloves garlic, minced 1 large green bell pepper, seeded and sliced 1 large red bell pepper, seeded and sliced 1 medium jalapeno pepper, seeded and minced 1 1/2 pounds skirt steak, sliced thin sea salt and freshly ground black pepper to taste 1 teaspoon chili powder 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/2 teaspoon cayenne pepper 1/2 teaspoon cumin 1/4 teaspoon red pepper flakes


Heat coconut oil in a large wok or skillet. Add onion, garlic, green, red, and jalapeno peppers. Saute for about 30 seconds and then add remaining ingredients. (steak through red pepper flakes).

Cook for 5 to 7 minutes, stirring regularly, serve hot.

SERVING SUGGESTION: Guacamole and plantain chips



Pesto Smothered DrumsticksRecipe 7 – Serves 4


INGREDIENTS: 2 tablespoons ghee, melted 12 chicken drumsticks sea salt and freshly ground black pepper to taste 1 teaspoon garlic powder 2 cups basil leaves 1/4 cup pine nuts 2 tablespoons olive oil 1 clove garlic clove 1/4 cup unsweetened coconut milk


Preheat outdoor grill to medium high heat. Baste drumsticks in ghee, season with salt, pepper, and garlic powder.

Grill for 15 to 20 minutes, rotating every 3 to 5 minutes or until cooked through.

While drumsticks are grilling, place remaining ingredients (basil through coconut milk) in a blender. Puree until smooth, pour all over drumsticks and serve!

SERVING SUGGESTION: Sautéed zucchini and yellow squash



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July 2016



21 Day Knockout

July 2016

Day 1: Bacon Seared Scallops

Day 2: Rosemary Garlic Lamb Meatballs

Day 3: Citrus Green Onion Chicken Stir Fry

Day 4: Blueberry Shallot Pork Tenderloin

Day 5: Coconut Sesame Mahi Mahi

Day 6: Southwest Taco Salad

Day 7: Spinach and Turkey Hash



Shopping List

PROTEIN Nitrate-free thick cut bacon (4 slices) [D1] Fresh or frozen scallops (1 1/2 pounds) [D1] Ground lamb (1 1/2 pounds) [D2] Skinless boneless chicken breasts (2) [D3] Pork tenderloin (2 pounds) [D4] Mahi Mahi filets (4 6-ounce) [D5] Ground beef (1 pound) [D6] Ground turkey (1 1/2 pounds) [D7]

CANNED GOODS Coconut milk (1 14-ounce can) [D5] Your preferred salsa (1 cup) [D6]

DAIRY/DAIRY CASE

PRODUCE Shallot (1 large, 2 medium) [D1, D2, D4] Garlic (11 cloves) [D2, D3, D5, D7] Parsley (1 bunch) [D2] Gingerroot (1 medium piece) [D3] Lemongrass (1 stalk) [D3] Shredded carrots (1/2 cup) [D3] Green cabbage (1 small head) [D3] Cauliflower (1 small head) [D3] Zucchini (1 large) [D3] Orange (1 medium) [D3] Lime (1 medium, 1 large) [D3, D6] Blueberries (2 cups) [D4] Romaine lettuce (1 head) [D6] Baby spinach (6 cups) [D6, D7] Cilantro (1 bunch) [D6] Avocado (1 large) [D6] Red onion (1 small) [D6] Roma tomatoes (4 large) [D6] Jalapeno pepper (1 medium) [D6] Onion (1 medium) [D7]

DRY GOODS Coconut flour (1/3 cup) [D2] OTHER Large skewers [D3] SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Dried rosemary [D2] Onion powder [D2, D6] Ground white pepper [D2] Cumin [D2, D6] Sesame seeds [D5] Red pepper flakes [D5, D7] Paprika [D6, D7] Garlic powder [D6] Cayenne pepper [D6] Dried oregano [D6] Cinnamon [D7]

CONDIMENTS Ghee [D1, D2, D4, D6, D7] Olive oil [D2] Coconut oil [D3, D5] Coconut aminos [D4, D5] Toasted sesame oil [D4] Raw honey [D4] Balsamic vinegar [D4]




Bacon Seared ScallopsRecipe 1 – Serves 4


INGREDIENTS: 4 slices of nitrate-free thick cut bacon, chopped 1 large shallot, minced 1 tablespoon ghee 1 1/2 pounds fresh or frozen scallops sea salt and freshly ground black pepper to taste


Heat bacon in a large skillet over medium high heat. After about 2 minutes, add shallot and ghee. After ghee melts, add in scallops and season with salt and pepper. Sear for 3 to 5 minutes per side, and serve with bacon and shallots.

SERVING SUGGUESTION: Wilted Garlicky Spinach.



Rosemary Garlic Lamb MeatballsRecipe 2 – Serves 4

Prep Time: 15 minutes (+1 hour of marinating) Cook Time: 15 minutes

INGREDIENTS: 1 1/2 pounds ground lamb 3 cloves garlic, minced 1 medium shallot, minced 2 tablespoons olive oil 1/3 cup coconut flour 1/2 cup parsley, minced sea salt and freshly ground black pepper to taste 1 teaspoon dried rosemary 1 teaspoon onion powder 1/2 teaspoon ground white pepper 1/2 teaspoon cumin 2 tablespoons ghee


In a large bowl, combine all ingredients EXCEPT ghee. Mix well with hands, seal with plastic wrap, and place in refrigerator for at least an hour to let flavors marinate with each other.

At time of cooking, remove meat mixture from refrigerator and heat ghee in a large skillet over medium high heat. Form 1 to 2 inch wide meatballs with hands and place into skillet. Sear for about 3 minutes per side, or until cooked to desired doneness.





Citrus Green Onion Chicken Stir FryRecipe 3 – Serves 4


INGREDIENTS: 2 tablespoons coconut oil 2 cloves garlic, minced 1 tablespoon freshly grated gingerroot 1 tablespoon crushed lemongrass 2 skinless boneless chicken breasts, cut into strips 6 green onions, julienned 1/2 cup shredded carrots 1 cup green cabbage, shredded 2 cups cauliflower florets, chopped 1 large zucchini, sliced 1 orange, juiced 1 lime, juiced 1/3 cup coconut aminos sea salt and freshly ground black pepper 2 tablespoons toasted sesame oil


Heat coconut oil in a large wok or skillet. Add garlic, ginger, and lemongrass. Stir together and sauté until fragrant. Add chicken and quickly sear for a minute on each side.

Add in all remaining ingredients except sesame oil. Cook while stirring regularly for 10 minutes or until chicken is cooked through and veggies are tender. Once done, drizzle sesame oil over the stir fry and serve.

SERVING SUGGESTION: Braised Greens. Remove stems from leaves. Roll leaves into “tubes” and slice, creating “ribbons”. In a large bowl, add leaf ribbons and toss with olive oil, salt and pepper.

In a large skillet, with a tight-fitting lid, add seasoned leaf ribbons. Cook and stir over medium heat for 2 to 3 minutes. Add chicken broth, cover and simmer for 4 to 5 minutes or until tender.



Blueberry Shallot Pork TenderloinRecipe 4 – Serves 4

Prep Time: 10 minutes Cook Time: 3 to 4 hours (HIGH) or 6 to 7 hours (LOW)

INGREDIENTS: 1 tablespoon ghee 2 cups fresh or frozen blueberries 1 medium shallot, minced 2 tablespoons raw honey 1 tablespoon balsamic vinegar 2 pound pork tenderloin sea salt and freshly ground black pepper


Heat ghee in a large skillet over medium high heat. Add blueberries, shallot, honey, and vinegar. Cook until mixture begins to boil, then remove from heat.

Pour mixture into a blender, and puree until smooth. Place tenderloin in a large slow cooker and pour blueberry sauce over the top. Cook for 3 to 4 hours on HIGH or 6 to 7 hours on LOW. Slice and serve with sauce.

SERVING SUGGESTION: Bright and zesty broccoli. In a medium skillet, heat coconut oil over medium heat. Add orange zest and crushed red pepper flakes; cook for 1 minute. Stir in broccoli, salt and pepper; cook for 5 minutes stirring occasionally. Pour the orange juice over the broccoli and toss to coat.



Coconut Sesame Mahi MahiRecipe 5 – Serves 4


INGREDIENTS: 2 tablespoons coconut oil 3 garlic cloves, minced 4 (6 ounce) Mahi Mahi filets sea salt and freshly ground black pepper 1 teaspoon sesame seeds 1 teaspoon red pepper flakes 1 cup canned coconut milk 1/4 cup coconut aminos


Heat coconut oil in a large skillet over medium high heat. Add garlic and sauté for about a minute. Season fish with salt, pepper, sesame seeds, and red pepper flakes. Add to skillet and sear for 3 minutes per side.

Once done, remove from skillet and add remaining ingredients, coconut milk and coconut aminos. Add more salt and pepper if necessary and bring to a boil. Once mixture boils, turn heat down to low and allow sauce to simmer for 5 minutes. Serve fish with sauce over the top.

SERVING SUGGESTION: Chopped Baby Bok choy with Steamed Baby Carrots and Snow Peas Finely chop baby bok choy. Steam baby carrots till tender; add snow peas and continue to steam for 2 to 3 minutes or until snow peas are tender-crisp.



Southwest Taco SaladRecipe 6 – Serves 4


INGREDIENTS: 1 tablespoon ghee 1 pound ground beef sea salt and freshly ground black pepper 1 teaspoon cumin 1 teaspoon paprika 1 teaspoon chili powder 1 teaspoon garlic powder 1 teaspoon onion powder 1/2 teaspoon cayenne pepper 1/2 teaspoon dried oregano 4 cups romaine lettuce, chopped 2 cups baby spinach 1 cup cilantro, chopped 1 large avocado, pitted and cubed 1 small red onion, chopped 4 roma tomatoes, chopped 1 medium jalapeno, seeded and chopped 1 cup of your favorite salsa (make sure it’s Paleo-approved!) 1 large lime, juiced


Heat ghee in a large skillet over medium high heat. Add next 9 ingredients (beef through oregano). Stir and cook for 10 to 15 minutes or until meat is cooked through. Drain any grease if any.

In a large salad bowl, combine all remaining ingredients (romaine through lime), add beef and toss. Serve immediately.

SERVING SUGGESTION: Guacamole and plantain chips



Spinach and Turkey HashRecipe 7 – Serves 4


INGREDIENTS: 2 tablespoons ghee 3 cloves garlic, minced 1 medium onion 1 1/2 pounds ground turkey 1 large sweet potato, peeled and diced 4 cups baby spinach sea salt and freshly ground black pepper 1 teaspoon red pepper flakes 1/2 teaspoon paprika 1/2 teaspoon cinnamon


Heat ghee in a large skillet over medium high heat. Add garlic and onion and cook for about 1 to 2 minutes. Then add in turkey and stir until lightly browned.

Toss in sweet potato and cook together for about 5 minutes, stirring occasionally. Then add all remaining ingredients and cook for another 3 to 5 minutes or until meat is cooked through and sweet potato is tender.

SERVING SUGGESTION: Add steamed green beans.



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July 2016



21 Day Knockout

July 2016

Day 1: Garden Herb London Broil

Day 2: Vietnamese Turkey Burger

Day 3: Spicy Cauliflower Shrimp Kebobs

Day 4: Garlic Butter Pork Chops with Parsnip Mash

Day 5: Cilantro Lime Salmon

Day 6: Chipotle Chicken Thighs

Day 7: Cherry Balsamic Lamb Chops



Shopping List

PROTEIN London broil (2 pounds) [D1] Ground turkey (1 1/2 pounds) [D2] Jumbo peeled and deveined shrimp (1 pound) [D3] Bone in pork chops (4 large) [D4] Wild caught salmon filets (4 6-ounce) [D5] Skinless boneless chicken thighs (1 1/2 pounds) [D6] Lamb chops (8 to 12) [D7] CONDIMENTS Olive oil [D1, D5] Apple cider vinegar [D1] Coconut aminos [D2] Sriracha (or preferred hot sauce) [D3] Ghee [D4, D7] Balsamic vinegar [D7]

DRY GOODS Coconut flour (1/4 cup) [D2]

DAIRY/DAIRY CASE Eggs (2) [D2]

PRODUCE Garlic cloves (8) [D1, D2, D4] Rosemary (2 sprigs) [D1] Thyme (3 sprigs) [D1] Parsley (1 small bunch) [D1, D4] Oregano (3 sprigs) [D1] Green onions (4) [D2] Cilantro (1 bunch) [D2, D5] Jalapeno (1 small) [D2] Shredded carrot (1/3 cup) [D2] Lime (4 large) [D2, D5] Romaine lettuce (1 large head) [D2] Cauliflower (1 small head) [D3] Red onion (2 medium) [D3, D6] Parsnips (1 pound) [D4] Lemon (1 large) [D4] Shallot (1 large) [D7] Cherries (1 1/2 cups) [D7]

SPICES Sea salt and freshly ground black pepper (keep on hand) Onion powder [D2, D4]

CANNED GOODS Low sodium beef broth (1/2 cup) [D1] Low sodium chicken broth (2 1/2 cups) [D3, D4, D6] Coconut milk (1 14-ounce can) [D4] Chipotle peppers in adobo sauce (1 10-ounce can) [D6]

OTHER Red wine (1 cup) [D1, D7] Wooden or metal skewers (8 to 12) [D3] White wine (1/2 cup) [D4]




Garden Herb London BroilRecipe 1 – Serves 4

Prep Time: 10 minutes (+4 hours or overnight marinating) Cook Time: 15 to 20 minutes

INGREDIENTS: 3 tablespoons olive oil 1/3 cup apple cider vinegar sea salt and freshly ground black pepper 3 cloves garlic, minced 1 tablespoon fresh rosemary, chopped 1 tablespoon fresh thyme, chopped 1 tablespoon fresh parsley, chopped 1 tablespoon fresh oregano, chopped 2 pound London broil 1/2 cup low sodium beef broth 1/2 cup red wine


In a medium bowl, whisk together all ingredients except beef, broth, and wine. Place London broil into a large zipper topped plastic bag and pour mixture over the top. Make sure it’s fully saturated, let out excess air, seal, and place in refrigerator for at least 4 hours or overnight.

At time of cooking, preheat outdoor grill to medium high. Remove London Broil from refrigerator and marinade (do not discard marinade). Place beef on grill and cook for about 7 minutes per side or until cooked to desired doneness.

While beef is on the grill, add leftover marinade, beef broth, and red wine to a medium sauce pan. Bring to a boil, season with salt and pepper if necessary. After sauce boils, turn down to low and simmer for 10 minutes or until sauce reduces by nearly half.

Once London broil is done, remove from grill, allow to rest for 10 minutes then slice and serve with sauce over the top.

SERVING SUGGUESTION: Add a baked sweet potato



Vietnamese Turkey BurgersRecipe 2 – Serves 4


INGREDIENTS: 1 1/2 pounds ground turkey 2 cloves garlic, minced 4 green onions, chopped 1 tablespoon freshly grated gingerroot 1/3 cup cilantro, chopped 1 small jalapeno, seeded and minced 1/3 cup shredded carrot 1/4 cup coconut flour 2 tablespoons coconut oil, melted 1/4 cup coconut aminos 1 large lime, juiced 2 eggs sea salt and freshly ground black pepper 1 teaspoon onion powder 8 large romaine lettuce leaves


Preheat outdoor grill to medium high.

In large bowl, combine all ingredients except romaine leaves. Mix well with hands and form burger patties (about an inch thick).

Place patties on the grill and cook for 5 to 6 minutes per side or until cooked through. Serve with romaine lettuce acting as “bun”.





Spicy Cauliflower Shrimp KebobsRecipe 3 – Serves 4

Prep Time: 10 minutes (+1 hour marinating) Cook Time: 12 minutes

INGREDIENTS: 1 pound jumbo peeled and deveined shrimp 2 cups cauliflower florets 1 medium red onion, cut into 8 chunks 1 cup low sodium chicken broth 2 tablespoons sriracha (or your preferred hot sauce) sea salt and freshly ground black pepper 8 to 12 wooden or metal skewers


Place shrimp, cauliflower, and onion in a large bowl. In a small bowl, whisk together broth and sriracha, pour over other ingredients, season with salt and pepper, cover with plastic wrap, and place in the refrigerator for at least an hour.

At time of cooking, preheat outdoor grill to medium high.

Remove shrimp, cauliflower, and onion mixture from refrigerator and thread on kebobs, alternating ingredients. Place on grill and cook for 4 to 6 minutes per side or until shrimp is pink and opaque and cauliflower is tender.

SERVING SUGGESTION: Braised Greens. Remove stems from leaves. Roll leaves into “tubes” and slice, creating “ribbons”. In a large bowl, add leaf ribbons and toss with olive oil, salt and pepper.

In a large skillet, with a tight-fitting lid, add seasoned leaf ribbons. Cook and stir over medium heat for 2 to 3 minutes. Add chicken broth, cover and simmer for 4 to 5 minutes or until tender.



Garlic Butter Pork Chops with Parsnip MashRecipe 4 – Serves 4


INGREDIENTS: 1 pound parsnips, peeled and chopped 4 bone-in pork chops 3 cloves garlic, minced sea salt and freshly ground black pepper 1 teaspoon onion powder 4 tablespoons ghee, divided 1/2 cup low sodium chicken broth 1/2 cup white wine 1 large lemon, juiced 1/4 cup parsley, chopped 1/2 cup canned coconut milk


Place parsnips in a medium pot and fill with water until fully covered. Place on stove over high heat and bring to a boil – cook until fork tender.

While parsnips boil, rub garlic all over all sides of pork chops and season with salt, pepper, and onion powder.

Heat 2 tablespoons of ghee in a large skillet over medium high heat. Add pork chops and sear for 5 to 7 minutes per side, or until cooked through. Once done, remove from skillet and add broth, wine, lemon juice, and parsley. Season with salt and pepper, whisk together getting up those good cooking bits stuck on bottom of pan, and bring to a boil. Boil for 1 minute then reduce heat to low and simmer for 15 to 20 minutes or until sauce reduces by half.

While sauce simmers, let’s finish up the parsnips. Once fork tender, drain from water. Place in a blender with remaining tablespoons of ghee and coconut milk. Puree until smooth. Season with salt and pepper.

After everything is done, serve pork chops over parsnip mash with a spoonful of sauce drizzled on top.

SERVING SUGGESTION: Bright and zesty broccoli. In a medium skillet, heat coconut oil over medium heat. Add orange zest and crushed red pepper flakes; cook for 1 minute. Stir in broccoli, salt and pepper; cook for 5 minutes stirring occasionally. Pour the orange juice over the broccoli and toss to coat.



Cilantro Lime Salmon

Recipe 5 – Serves 4

Prep Time: 10 minutes (+2 hours marinating) Cook Time: 8 minutes

INGREDIENTS: 3 tablespoons olive oil 3 large limes, juiced 1 cup cilantro, chopped 2 cloves garlic sea salt and freshly ground black pepper 4 (6 ounce) wild caught salmon filets


In a food processor, combine all ingredients except salmon. Blend until smooth.

Place salmon in a large zipper topped plastic bag, pour marinade over the top, make sure it’s fully saturated, let out excess air, seal, and place in refrigerator for at least 2 hours.

At time of cooking, preheat outdoor grill to medium high.

Remove salmon from refrigerator and marinade, grill for 3 to 4 minutes per side or until cooked through and flakes easily with fork.

SERVING SUGGESTION: Cauli-rice. In food processor, add cauliflower. Process until it resembles grains of rice.

In a large skillet, heat coconut oil over medium heat. Add cauliflower rice and stir fry until tender. Add salt and pepper; fluff with a fork.



Chipotle Chicken ThighsRecipe 6 – Serves 4

Prep Time: 10 minutes Cook Time: 3 to 4 hours (HIGH) or 6 to 7 hours (LOW)

INGREDIENTS: 1 cup low sodium chicken broth 1 (8 ounce) can chipotle peppers in adobo sauce 1 medium red onion, sliced 1 1/2 pounds skinless boneless chicken thighs sea salt and freshly ground black pepper


In a blender, puree broth and chipotle peppers and adobo sauce. Place onion and chicken in a large slow cooker, pour mixture over the top and cook on HIGH for 3 to 4 hours or on LOW for 6 to 7 hours.

SERVING SUGGESTION: Fresh slices of avocado.

Copyright © 2016 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



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Cherry Balsamic Lamb ChopsRecipe 7 – Serves 4

Prep Time: 15 minutes (+ 4 hours or overnight marinating time) Cook Time: 15 minutes

INGREDIENTS: 2 tablespoons ghee 1 large shallot minced 1 1/2 cup fresh or frozen pitted cherries 1/4 cup balsamic vinegar 1/2 cup red wine sea salt and freshly ground black pepper 8 to 12 lamb chops


Heat ghee in a large skillet over medium high heat. Add shallot and cherries and sauté for 2 minutes. Then add vinegar, wine, and salt and pepper. Bring to a boil, then reduce heat to low and simmer for 5 minutes.

Pour contents of pan into a blender or food processor and puree until smooth.

Place lamb chops in a large zipper topped plastic bag, pour cherry mixture over the top, make sure fully saturated, release excess air, seal, and place in refrigerator for at least 4 hours or overnight.

At time of cooking, preheat outdoor grill to medium high and remove lamb chops from refrigerator and marinade (do not discard).

Place lamb chops on the grill and cook for 5 to 7 minutes per side or until cooked to preferred doneness.

While lamb chops are grill, pour remaining marinade into a heavy bottom sauce pan. Bring to a boil (you can add more wine if there isn’t much marinade left). After boiling, reduce heat to low and simmer until sauce thickens and reduces by nearly half. Serve over lamb chops.

SERVING SUGGESTION: Add steamed green beans.



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21 Day Knockout July 2016



Breakfast

21 Day Knockout – July 2016

Breakfast



Day 1: Sun Dried Tomato and Mushroom Omelet

Day 2: Chicken and Sweet Potato Breakfast Stir-Fry

Day 3: Savory Loaded Pancakes with Maple Syrup

Day 4: Spicy Sausage and Pepper Scrambled Eggs

Day 5: Cherry Cordial Chia Pudding

Day 6: Chicken Basil and Tomato Quiche

Day 7: Cocoa Almond “Green” Muffins



Shopping List PROTEIN 28 eggs [D1] [D3] [D4] [D6] [D7] Boneless, skinless chicken breast, chopped (1 large + 2 cups) [D2][D6] Bacon (1/2 cup cooked and chopped) [D3] 1 pound ground sausage [D4]

CONDIMENTS Coconut oil [D1] [D2] [D7] Maple syrup (1/4 cup) [D3] Salsa (1/4 cup) [D4] Almond butter (1 tablespoons) [D5] Palm shortening (1/4 cup) [D6] Honey [D7]

CANNED GOODS Unsweetened coconut milk (1 3/4 cup) [D1] [D5] [D7] Unsweetened full fat coconut milk (3 tablespoons) [D6] Unsweetened cherry perserves [D5]

PRODUCE Onion (1 small + 1/2 medium) [D1] [D4] Red onion(1/4 cup, diced) [D2] Green onion (2 tablespoons, chopped) [D3] Garlic (4 clove) [D1] [D2] [D4] Bell pepper (1 large) [D4] Tomato (1 large) [D6] Tomatillos (1/2 cup, chopped) [D4] Mushrooms (2 cups, sliced) [D1] Sweet potatoes (2) [D2] Spinach (2 cups, chopped) [D1] Kale (2 cups, chopped) [D2] Cilantro (1/4 cup, chopped) [D4] Basil ( 2 tablespoons, chopped) [D6]

DAIRY CASE Ghee (2 tablespoons) [D3]

FREEZER Frozen spinach (1/4 cup thawed, drained) [D7]

OTHER Muffin liners (12) [D7]

SPICES Sea salt (Keep on hand) Freshly ground black pepper (Keep on hand) Thyme [D1] Chili powder [D4] Cayenne pepper [D4] Cumin [D4] Almond extract (1 teaspoon) [D5] Vanilla extract (1 teaspoon) [D7]

DRY GOODS Dried mushrooms (1/4 cup) [D1] Coconut flour (4 tablespoons) [D3] Chia seeds (1/2 cup) [D5] Unsweetened shredded coconut (2 tablespoons) [D5] Almond flour (1 1/3 cup + 1/2 cup) [D6] [D7] Tapioca flour (1/3 cup) [D6] Baking soda (1/2 teaspoon) [D7] Cocoa nibs (2 tablespoons) [D7]

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.

[R1] – [R10] = Recipe 1, Recipe 2, Recipe 3, etc… Each recipe is assigned a Recipe which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.



Sun Dried Tomato and Mushroom OmeletRecipe 1 – Serves 4


INGREDIENTS: 2 cups sliced mushrooms 2 cups chopped spinach 1/4 cup chopped, dried mushrooms 1 small onion, sliced 1 clove garlic, minced Sea salt and freshly ground black pepper to taste 1/2 teaspoon dried thyme 1 tablespoon coconut oil 6 eggs, beat 1/4 cup coconut milk

COOKING INSTRUCTIONS: In a large bowl, mix mushrooms, spinach, dried mushrooms, onion, garlic, sea salt, pepper, and thyme.

In a large skillet over medium heat, heat coconut oil. To the oil, add the contents of the bowl. Cook for 7 minutes, until vegetables are tender.

In large bowl, mix the remaining ingredients (eggs and coconut milk). Pour the egg mixture over the vegetables and cook for 10 minutes, flipping omelet halfway through. Serve warm.



Chicken and Sweet Potato Breakfast Stir-FryRecipe 2 – Serves 4


INGREDIENTS: 1 tablespoon coconut oil 1 large boneless, skinless chicken breast, chopped 2 cups kale, chopped 2 medium sweet potatoes, thinly sliced Sea salt and freshly ground black pepper to taste 1/4 cup diced red onion 2 cloves garlic, minced

COOKING INSTRUCTIONS: Heat a large skillet over medium heat. To the skillet, add the coconut oil. To the coconut oil, add the chicken. Cook for 5 to 7 minutes, until chicken is brown.

To the skillet, add the next 5 ingredients (kale through garlic). Cook for 10 minutes, until vegetables are tender and chicken is cooked through. Serve warm.



Savory Loaded Pancakes with Maple SyrupRecipe 3 – Serves 4


INGREDIENTS: 6 large eggs, beat 4 tablespoons coconut flour Sea salt to taste 1/2 cup cooked and chopped bacon 2 tablespoons chopped green onion 2 tablespoons ghee 1/4 cup maple syrup

COOKING INSTRUCTIONS: In a medium bowl, combine the first 5 ingredients (eggs through onion) until well combined (make sure to incorporate a great deal of air for a light batter).

In a large skillet over medium-low heat, heat ghee. Pour batter in 1/4 cup portions into skillet and cook until bubbles form half-way through the pancake. Flip carefully and cook until just browned on each side. Serve immediately, topped with maple syrup.



Spicy Sausage and Pepper Scrambled EggsRecipe 4 – Serves 4


INGREDIENTS: 1 pound ground sausage 1 clove garlic, minced Sea salt and freshly ground black pepper to taste 1 tablespoon chili powder 1 teaspoon cayenne pepper 2 teaspoons ground cumin 1/2 medium onion, chopped 1 large bell pepper, sliced 1/2 cup chopped tomatillos 6 large eggs, beat 1/4 cup jarred salsa 1/4 cup chopped cilantro

COOKING INSTRUCTIONS: In a skillet over medium heat, add sausage. Cook for 5 minutes, until brown. To the sausage, add the next 8 ingredients (garlic through tomatillos) and cook for 10 minutes, stirring occasionally, until vegetables are tender.

To the sausage mixture, add the eggs and stir. Cook for 5 to 8 minutes, stirring occasionally, until eggs have set. Top eggs with salsa and cilantro and serve.



Cherry Cordial Chia PuddingRecipe 5 – Serves 4


INGREDIENTS: 1 cup unsweetened pure cherry preserves 1 cup unsweetened coconut milk 1/2 cup chia seeds 2 tablespoons unsweetened shredded coconut 1 tablespoon almond butter 1 teaspoon almond extract

COOKING INSTRUCTIONS: In a large bowl, mix all the ingredients well. Cover bowl and refrigerate for at least 2 hours. Serve chilled.



Chicken Basil and Tomato QuicheRecipe 6 – Serves 4


INGREDIENTS: 1 1/3 cups blanched almond flour 1/3 cup tapioca flour 1/2 teaspoon sea salt 6 large eggs, divided 1/4 cup palm shortening 1 large tomato, sliced 2 cups cooked, chopped chicken breast 3 tablespoons full fat coconut milk Sea salt and freshly ground black pepper to taste 2 tablespoons chopped basil

COOKING INSTRUCTIONS: Preheat oven to 350 degrees.

In a food processor, add almond flour, tapioca flour and salt and pulse until smooth. To the flour mixture, add 1 egg and palm shortening. Pulse until flour mixture turns forms into a dough.

In a medium pie pan, spoon out the dough mixture and press evenly. Using a fork, poke holes in the bottom of the crust and place in the oven. Bake for 10 minutes, until golden brown.

Place tomato slices on paper towels in a single layer. Allow tomatoes to dry for at least 20 minutes.

To the browned crust, place the tomato slices in an even layer.

In a large bowl, mix the remaining ingredients with the remaining 5 eggs. Pour the egg mixture into the pie crust and place in the oven. Bake for 15 to 20 minutes, until eggs are firm and brown on top. Slice and serve warm.



Cocoa Almond “Green” MuffinsRecipe 7 – Serves 4


INGREDIENTS: 1/2 cup almond flour 1/2 teaspoon sea salt 1/2 teaspoon baking soda 1 teaspoon vanilla extract 2 tablespoons honey 1/4 cup coconut oil, melted 1/2 cup coconut milk 4 large eggs 1/4 cup frozen, thawed and drained, spinach 2 tablespoons cocoa nibs 12 Muffin liners

COOKING INSTRUCTIONS: Preheat oven to 350 degrees.

In a medium bowl, mix the almond flour, salt and baking soda.

In a separate large bowl, mix the remaining ingredients (vanilla through cocoa nibs). Slowly incorporate the dry ingredients into the wet. Stir until combined.

Line muffin tin with paper muffin liners. Pour batter evenly into the 12 muffin holders and place in the oven. Bake for 20 to 30 minutes, until a toothpick inserted in the muffin comes out clean.



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Lunches


Lunches



Recipe 1: Thai Crunch Chicken Salad

Recipe 2: Turkey and Pear Kale Salad with Dijon Vinaigrette

Recipe 3: Chef’s Salad with Warm Bacon Herb Dressing

Recipe 4: Tuna and Arugula Salad with Lemon Dill Dressing

Recipe 5: Sesame Steak Salad with Ginger Coconut Dressing

Recipe 6: Spinach and Fennel Salad with Mango Shrimp Salsa

Recipe 7: Chicken and Hummus Wraps



Shopping List PROTEIN Boneless skinless chicken breast, cooked and cubed (4 cups) [R1] Ground turkey (1 pound) [R2] Bacon (1 pound) [R3] Tuna steaks (2 cups, cooked or use canned tuna) [R4] Shrimp, shelled and deveined (3 cups, cooked) [R6] Steak of choice (4 cups, grilled and sliced) [R5]

DELI Chicken breast (1 pound, sliced) [R7] CONDIMENTS Extra virgin olive oil [R7] Coconut oil [R2] Coconut aminos [R5] Honey [R1] [R2] [R4] Maple syrup [R3] Almond butter [R1] Red wine vinegar [R2] Apple cider vinegar [R3] Dijon mustard [R2] Tahini paste (1/4 cup) [R7]

CANNED GOODS Canned tuna (2 cups, if not using tuna steaks) [R4] Coconut cream, full fat (1 cup) [R5]

SPICES Sea salt (keep on hand) Freshly ground black pepper (keep on hand) Sesame seeds (4 tablespoons) [R5]

DRY GOODS Almonds (1/3 cup, chopped) [R1] Walnuts (1/4 cup, chopped) [R2] DAIRY/DAIRY CASE Eggs (3 large, hard boiled) [R3]

PRODUCE Arugula lettuce (4 cups) [R4] Kale (4 cups, chopped) [R2] Mixed greens lettuce (4 cups) [R5] Baby spinach (4 cups) [R6] Romaine lettuce (4 large leaves) [R7] Red cabbage (1 1/2 cups, shredded) [R1] Garlic (2 1/2 cloves and 1/2 tablespoon, minced) [R3] [R4] [R5] [R7] Red onion (3/4 medium) [R2] [R4] Green onions (1/2 cup, chopped) [R5] Shallots (1/2 small and 1 tablespoon, minced) [R1] [R2] Fennel bulb (1 medium) [R6] Leek (1 medium) [R6] Cherry tomatoes (2 1/2 cups, chopped) [R3] [R6] Tomato (1 large, 1 small) [R4] [R5] Cauliflower (1 large head) [R7] Avocados (3 large) [R1] [R3] Carrots (1 1/2 cups, shredded) [R1] Cucumber (2 large and 1/2 cup, thinly sliced) [R3] [R4] [R7] Lime (1/4 cup plus 2 tablespoons, juice and 1 tablespoon, zest) [R1] [R5] Lemon (1/4 cup plus 6 tablespoons, juice and 2 teaspoons, zest) [R4] [R6] [R7] Pear (1 large) [R2] Mango (1 medium) [R6] Cilantro (3/4 cup, chopped) [R1] [R6] Thyme (1 tablespoon, chopped) [R3] Rosemary (2 teaspoons, chopped) [R3] Sage (1 teaspoon, chopped) [R3] Dill (2 teaspoons, chopped) [R4] Ginger (1 tablespoon, grated) [R5]

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.

[R1] – [R10] = Recipe 1, Recipe 2, Recipe 3, etc… Each recipe is assigned a Recipe which corresponds to the shopping list. This is handy if you need to alter any recipes or omit a certain recipe from the menu.



Thai Crunch Chicken SaladRecipe 1 – Serves 4


DO-AHEAD TIP: Cook and cube chicken.

INGREDIENTS: 4 cups boneless skinless chicken breast, cooked and cubed 2 large avocados, peeled and cubed 1/2 cup chopped cilantro 1 1/2 cups shredded red cabbage 1 1/2 cups shredded carrots 1/3 cup chopped almonds Sea salt and freshly ground black pepper to taste 1/4 cup lime juice 2 tablespoons almond butter 1 tablespoon honey 1/2 small shallot, minced

COOKING INSTRUCTIONS: In a large bowl, mix the first 6 ingredients (chicken through almonds).

In a small bowl, whisk the remaining 5 ingredients (salt and pepper through shallot).

Pour the dressing over the salad, toss and serve.



Turkey and Pear Kale Salad with Dijon

Vinaigrette

Recipe 2 – Serves 4


INGREDIENTS: 1 tablespoon coconut oil 1 pound ground turkey Sea salt and freshly ground black pepper to taste 1 large pear, cored and sliced 1/4 medium red onion, sliced 1/4 cup chopped walnuts 4 cups chopped kale 1/4 cup red wine vinegar 1 tablespoon minced shallot 2 tablespoons dijon mustard 2 teaspoons honey

COOKING INSTRUCTIONS: In a large skillet over medium heat, heat coconut oil. To the oil, add the turkey and salt and pepper to taste and cook for 10 minutes, until turkey is cooked through. Allow turkey to cool.

In a large bowl, toss the turkey and the next 4 ingredients (pear through kale).

In a small bowl, whisk the remaining 4 ingredients (vinegar through honey) with sea salt and freshly ground black pepper to taste. Pour the vinaigrette over the salad, toss and serve.



Chef ’s Salad with Warm Bacon Herb

DressingRecipe 3 – Serves 4


INGREDIENTS: 1 pound bacon, chopped 3 large hard boiled eggs, peeled and diced 1 large cucumber, diced 2 heads romaine lettuce, chopped 1 large avocado, peeled, pitted and sliced 1 1/2 cups chopped cherry tomatoes 1/2 tablespoon minced garlic 1 tablespoon chopped thyme 2 teaspoons chopped rosemary 1 teaspoon chopped sage Sea salt and freshly ground black pepper to taste 3 tablespoons apple cider vinegar 2 teaspoons maple syrup

COOKING INSTRUCTIONS: In a large skillet, cook bacon over medium heat until dark brown and very crispy, about 15 minutes. Remove the bacon to drain on a paper towel lined plate. Set aside bacon and bacon fat. In a large bowl combine the next 5 ingredients (eggs through tomatoes).

In the same skillet the bacon was cooked in, remove all but 1 tablespoon of bacon fat and heat. To the skillet, add the next 5 ingredients (garlic through salt and pepper to taste). Cook for 3 minutes, until fragrant. Remove skillet from heat and add the apple cider vinegar and maple syrup. Whisk and pour over the salad. Toss and serve.



Tuna and Arugula Salad with Lemon Dill

DressingRecipe 4 – Serves 4


DO-AHEAD TIP: Make sure tuna steaks are cooked.

INGREDIENTS: 2 cups cooked and flaked tuna steaks (or use canned tuna) 4 cups arugula lettuce 1 large cucumber, diced 1 small tomato, chopped 1/2 medium red onion, sliced 3 tablespoons lemon juice 2 teaspoons chopped dill 1/2 clove garlic, minced 1 tablespoon honey Sea salt and freshly ground black pepper to taste

COOKING INSTRUCTIONS: In a large bowl, toss the first 5 ingredients (tuna through onion).

In a small bowl, whisk the remaining 5 ingredients (lemon juice through salt and pepper) and pour over the salad. Toss and serve.



Sesame Steak Salad with Ginger Coconut

Dressing Recipe 5 – Serves 4


INGREDIENTS: 4 cups mixed greens lettuce 1/2 cup chopped green onions 1 large tomato, chopped 4 cups sliced grilled steak of choice 4 tablespoons sesame seeds 1 cup full fat coconut milk 1 tablespoon grated ginger 2 tablespoons coconut aminos2 tablespoons lime juice 1 tablespoon fresh lime zestSea salt and freshly ground black pepper to taste 1 clove garlic, minced

COOKING INSTRUCTIONS: In a large bowl mix the first 4 ingredients (greens through steak).

In a small skillet over medium-low heat, add the sesame seeds. Toast for 5 to 10 minutes, stirring occasionally, until seeds are golden brown. Add the seeds to the salad mixture.

In a blender, blend the remaining 7 ingredients (coconut milk through garlic) until smooth. Pour the dressing over the salad, toss and serve.



Spinach and Fennel Salad with Mango

Shrimp SalsaRecipe 6 – Serves 4


INGREDIENTS: 4 cups baby spinach 1 medium fennel bulb, chopped 1 medium mango, peeled and chopped 3 cups cooked, shelled and deveined shrimp, chopped 1 cup chopped cherry tomatoes 1 medium leek, chopped 1/4 cup lemon juice Sea salt and freshly ground black pepper to taste 1/4 cup chopped cilantro

COOKING INSTRUCTIONS: In a large bowl, toss the spinach and the fennel together.

In a medium bowl, mix the remaining 7 ingredients (mango through cilantro). Spoon the shrimp salsa onto the spinach and fennel salad, and serve.



Chicken and Hummus WrapsRecipe 7 – Serves 4


DO-AHEAD TIP: Roast cauliflower florets.

INGREDIENTS: 1 large head cauliflower, cut into florets and roasted 2 cloves garlic, peeled 3 tablespoons extra virgin olive oil 1/4 cup tahini paste 2 teaspoons paprika 3 tablespoons lemon juice 2 teaspoons lemon zestSea salt and freshly ground black pepper to taste 4 large romaine lettuce leaves 1 pound sliced deli chicken breast 1/2 cup thinly sliced cucumber

COOKING INSTRUCTIONS: In a food processor, pulse the first 8 ingredients (cauliflower through salt and pepper) to make hummus. On a large cutting board or platter, lay lettuce leaves and layer chicken, hummus and cucumbers. Serve right away.



!




Smoothies


Smoothies



Smoothie 1: Blueberry Blitz Smoothie

Smoothie 2: Almond Chocolate Chip Smoothie

Smoothie 3: Peachy Green Smoothie

Smoothie 4: Blackberry Surprise Smoothie

Smoothie 5: Orange Cucumber Smoothie

Smoothie 6: Plummy-Pear Smoothie

Smoothie 7: Black Forrest Smoothie



Blueberry Blitz SmoothieRecipe 1 – Serves 1

INGREDIENTS: 1/2 cup unsweetened coconut milk 1/2 to 3/4 cup water (or more coconut milk) 1/4 cup blueberries (frozen or fresh) 1/4 cup raspberries (frozen or fresh) 1/2 cup frozen spinach 1 tablespoon flax seeds 1 scoop Saving Dinner Perfect Paleo Protein Smoothie Mix 2 teaspoons Saving Dinner Fibermender (optional) 1 tablespoon Saving Dinner Just Juiced Greens (optional)

INSTRUCTIONS: In a blender, place coconut milk, water, blueberries, raspberries, frozen spinach, flax seeds, Saving Dinner Perfect Paleo Protein, Saving Dinner Fibermender and Saving Dinner Just Juiced Greens (optional); blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.

Almond Chocolate Chip SmoothieRecipe 2 – Serves 1

INGREDIENTS: 1/2 cup unsweetened almond milk 1/2 to 3/4 cup water (or more almond milk) 1 tablespoon almond butter 1 tablespoon cacao nibs 1 scoop Saving Dinner Perfect Paleo Protein Smoothie Mix 2 teaspoons Saving Dinner Fibermender (optional) 1 tablespoon Saving Dinner Just Juiced Greens (optional)

INSTRUCTIONS: In a blender, place almond milk, water, almond butter, cacao nibs, Saving Dinner Perfect Paleo Protein, Saving Dinner Fibermender and Saving Dinner Just Juiced Greens (optional); blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.



Peachy Green SmoothieRecipe 3 – Serves 1

INGREDIENTS: 1/2 cup unsweetened coconut milk 1/2 to 3/4 cup water (or more coconut milk) 1/2 cup peaches (fresh or frozen) 1/2 cup kale 1 scoop Saving Dinner Perfect Paleo Protein Smoothie Mix 2 teaspoons Saving Dinner Fibermender (optional) 1 tablespoon Saving Dinner Just Juiced Greens (optional)

COOKING INSTRUCTIONS: In a blender, place coconut milk, water, peaches, kale, Saving Dinner Perfect Paleo Protein, Saving Dinner Fibermender and Saving Dinner Just Juiced Greens (optional); blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.

Blackberry Surprise SmoothieRecipe 4 – Serves 1

INGREDIENTS: 1/2 cup unsweetened almond milk 1/2 to 3/4 cup water (or more almond milk) 1/4 cup blackberries (frozen or fresh) 1/4 cup strawberries (frozen or fresh) 1 tablespoon chia seeds 1 scoop Saving Dinner Perfect Paleo Protein Smoothie Mix 2 teaspoons Saving Dinner Fibermender (optional) 1 tablespoon Saving Dinner Just Juiced Greens (optional)

INSTRUCTIONS: In a blender, place almond milk, water, blackberries, strawberries, chia seeds Saving Dinner Perfect Paleo Protein, Saving Dinner Fibermender and Saving Dinner Just Juiced Greens (optional); blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.



Orange Cucumber SmoothieRecipe 5 – Serves 1

INGREDIENTS: 1/2 cup unsweetened coconut milk 1/2 to 3/4 cup water (or more coconut milk) 1/2 orange, peeled 1/4 cup spinach (fresh or frozen) 1/2 cucumber, peeled and chopped 1 scoop Saving Dinner Perfect Paleo Protein Smoothie Mix 2 teaspoons Saving Dinner Fibermender (optional) 1 tablespoon Saving Dinner Just Juiced Greens (optional)

INSTRUCTIONS: In a blender, place coconut milk, water, orange, spinach, cucumber, Saving Dinner Perfect Paleo Protein, Saving Dinner Fibermender and Saving Dinner Just Juiced Greens (optional); blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.

Plummy-Pear SmoothieRecipe 6 – Serves 1

INGREDIENTS: 1/2 cup unsweetened coconut milk 1/2 to 3/4 cup water (or more coconut milk) 1/4 cup plums (fresh or frozen) 1/4 cup pears (fresh or frozen 1 scoop Saving Dinner Perfect Paleo Protein Smoothie Mix 2 teaspoons Saving Dinner Fibermender (optional) 1 tablespoon Saving Dinner Just Juiced Greens (optional)

INSTRUCTIONS: In a blender, place coconut milk, water, plums, pears, Saving Dinner Perfect Paleo Protein, Saving Dinner Fibermender and Saving Dinner Just Juiced Greens (optional); blend until smooth and enjoy! It's ok to add a tad more milk of your choice, if a thinner smoothie is preferred.



Black Forrest SmoothieRecipe 7 – Serves 1

INGREDIENTS: 1/2 cup unsweetened almond milk 1/2 to 3/4 cup water (or more almond milk) 1/2 cup frozen dark sweet cherries 1 tablespoon cacao nibs 1 scoop Saving Dinner Perfect Paleo Protein Smoothie Mix (chocolate preferred for this recipe) 2 teaspoons Saving Dinner Fibermender (optional) 1 tablespoon Saving Dinner Just Juiced Greens (optional)

INSTRUCTIONS: In a blender, place almond milk, water, cherries, cacao nibs, Saving Dinner Perfect Paleo Protein, Saving Dinner Fibermender and Saving Dinner Just Juiced Greens (optional); 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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