Clean up your diet without cleaning out your wallet.

Title Here…

$12.50 a day for a family of 4

Lisa Steiner

Helpful Tips Week 1 will be the most expensive… you’ve got to build up your staples.Rice and sweet potatoes will replace pasta as your “filler carb.”Nuts and fruits are delicious and healthy, but should be limited for the first 14-40 days IF your primary goal is weight loss. Lunch is almost always going to be leftovers from dinner. Feel free to modify portion sizes as you see fit. Keep in mind this isn’t a diet – it isn’t about caloric restriction.Satisfy your sweet tooth with coffee or tea.Paleo treats, though exponentially healthier than store bought and traditional treats, should still be consumed in moderation.To be 100% honest, I eyeball most of my measurements. I have tested the recipes included, but I tell you this so you have confidence in making your own judgments. This is a guide to transitioning your lifestyle. Make it yours!If you find yourself stuck buying a snack at a convenient store, avoid: gluten, wheat, maltodextirn, high fructose corn syrup, soy, soy lecithin and MSG.Feel free to rearrange the meal days to your liking, they aren’t in a specific order. Please note if you are working out, stick to having meals heavy in carbohydrates prior to your heavier training days.

Week 1Breakfast Lunch Dinner Possible Snacks

Sunday Fruit Smoothie Egg salad Two-for-TatersDinner w/ side salad

-almonds-peppers-hard boiled eggs

Monday Two-for-TatersBreakfast

Lunchmeat rolled in romaine leaves

Dill Chicken and rice

-raw vegetables-cooked veggies

Tuesday 2 eggs fried in coconut oil

Dill Chicken over salad

Taco Salad -yogurt-beef jerky

Wednesday Scrambled eggs & spinach

Taco Salad Sweet & Spicy Beef and veggie

-fruit w/ almondbutter

Thursday Egg over sweet & spicy beef

LeftoversIf you don’t have any, HB eggs & veggies will do

Tuna Patty Salad-y

-Vegetable chips (Terra brand from

Friday Bacon and eggs Tuna patties with a side salad

Bun-less Burgers with Bacon Baked Vegetable

Wegmans OR Exotic Veggie Chips from ALDIs)

Saturday Banana Pancakes Bun-less Burgers over salad

Breakfast for dinner

Week 2Breakfast Lunch Dinner Snacks

Sunday Two eggs in coconut oil

3 hard boiled eggs and veggie or salad

Sweet Porkchops w/ vegetable

-almonds-peppers-hard boiled eggs

Monday Spinach scrambled eggs

Porkchops over salad

Apricot Sausage w/ vegetable

-raw vegetables-cooked veggies

Tuesday Apple-Raisin muffins

Sausage over salad

Eggplant Lasagna w/ salad

-yogurt-beef jerky

Wednesday Eggplant French Toast

Lasagna Bacon meatloaf w/ salad

-fruit w/ almondButter-Vegetable chips

Thursday Fruit smoothie Lunchmeat in romaine leaves

Taco salad (Terra brand fromWegmans OR

Friday Two eggs and bacon

Taco salad Egg salad w/ vegetable

Exotic Veggie Chips from ALDIs)

Saturday Fruit smoothie Egg salad Bun-less Burgers w/ Sweet Potato Fries

-Paleo friendly muffins

Week 3Breakfast Lunch Dinner Snacks

Sunday Egg Cups 3 hard boiled eggs w/ a veggie

Paleo Chili topped w/ avocado

-almonds-peppers-hard boiled eggs

Monday Spinach scrambled eggs

Paleo Chili Chicken (cooked any way you’d like) w/ desert squash

-raw vegetables-cooked veggies

Tuesday Apple Ring Fry Cakes

Lunchmeat wrapped in romaine leaves

Tuna Patty Salad-y

-yogurt-beef jerky

Wednesday Fruit Smoothie Tuna patty w/ salad

Dill Chicken and Rice

-fruit w/ almondbutter

Thursday Two eggs in coconut oil

Dill Chicken w/ salad

Apricot Sausage -Vegetable chips (Terra brand from

Friday Fruit Smoothie Sausage over salad

Two-For-Taters w/ salad

Wegmans OR Exotic Veggie Chips from ALDIs)

Saturday Two-For-Taters Breakfast

Any leftovers you have

Egg salad w/ veggie

Week 4Breakfast Lunch Dinner Snacks

Sunday Fruit Smoothie Egg Salad Taco Salad -almonds-peppers-hard boiled eggs

Monday 2 eggs in coconut oil

Taco Salad Sweet & Spicy Beef w/ veggie

-raw vegetables-cooked veggies

Tuesday Spinach Scrambled Eggs

Sweet & Spicy Beef

Sesame Chicken -yogurt-beef jerky

Wednesday Egg Cups Sesame chicken over salad

Bacon Meatloaf -fruit w/ almondbutter

Thursday Fruit Smoothie Lunchmeat w/ romaine leaves

Chicken with desert squash

-Vegetable chips (Terra brand from

Friday 2 eggs in coconut oil

Chicken over salad

Bun-less Burgers w/ sweet potato fries

Wegmans OR Exotic Veggie Chips from ALDIs)

Saturday Banana Pancakes Burgers over salad

Fried eggs over Sweet potato hash

Week 1 Shopping List

2 18 packs of eggs20 oz frozen fruit2 bunches of bananas2 ½ gallons unsweetened almond milk Extra virgin olive oilCeleryVariety pack of onions/ 3-5 onionsDijon mustard7-8lbs of ground beef6 bell peppers1 16 oz can of diced tomatoesJar of minced garlicBaby carrots (big bag)2 lbs of almondsLarge bag of lettuceLarge bag of spinachRomaine lettuce leaves6-8 chicken breasts3 cans of tuna in water2 packages/1 large package of baconVeggies of choiceApple cider VinegarSalsaLemon juice1 bag/3 cups fresh vegetable

Wegman’s OnlyCreamy almond butterCacao powderCoconut oil2 bags of organic sweet potatoes2 value packs of avocado (1 if you don’t put it on

salads)Almond flourCoconut flourCan of full fat coconut milk

Stock spices you needOreganoChili powderCurry powderCuminRoasted red pepper flakesPepperDill

Optional*Ground flax seed*Sea Salt*Mushrooms*Cranberries*Raisins

Start at ALDI’s and buy what you can, then go to TOPS/Wegmans. Some items can only be found at Wegmans. Quantities are 1 unless otherwise noted.

Week 2 Shopping ListCheck what’s left from last week before shopping.

3 18 packs of eggsLettuce/salad bags7 pork chops4 apples2 onionsSpinach10 Italian sausagesApricot preserves2 bags/6 cups of vegtablesMaple syrup, honey OR agave1 large eggplantmushroomsquinoa1 lb ground portkLunchmeatRomaine leaves5 lbs ground beef2 packages/1 large package of baconMinced garlicRaisins16 oz diced tomatoesFrozen fruitSalsaDijon or mustard2 ½ gallons on unsweetened almond milk

Wegman’s OnlyCreamy almond butter1 bag of organic sweet potatoes2 value packs of avocado (1 if you don’t put it on

salads)

Stock spices you needRosemaryBaking sodaBaking powderAllspiceNutmegVanilla extractBasilFennel seedParsleyPaprika

Week 3 Shopping List

3 18 packs of eggs20 oz frozen fruit2 bunches of bananas2 bag/6 cups fresh vegetable1 ½ lb of ham or salami3 lbs ground beef2 onions3 bell peppers3 16 ounce cans/50 oz of diced tomatoesBaby carrotsSpinachSaladPackage of bacon3 cans of tuna12 chicken breasts1 acorn squashAgave/syrup4 applesPecansRomaine leavesWhite rice10 Italian sausage links

Wegman’s OnlyCreamy almond butter1 bags of organic sweet potatoes1 value packs of avocado (1 if you don’t put it on

salads)Almond flour (need 1/8 cup)Coconut flour (need ½ cupCan of full fat coconut milk

Stock spices you needRosemaryBaking sodaBaking powderAllspiceNutmegVanilla extractBasilFennel seedParsleyPaprika

Check what’s left from last week before shopping.

Week 4 Shopping ListCheck what’s left from last week before shopping.

3 18 packs of eggs2 bunches of bananas3 onionsCelery7 lbs ground beef1 bag or 3 cups veggie of choiceApplesSpinachMinced garlicRed wine vinegarSesame seeds or quinoaSesame oil14 chicken breastsWhite rice1 ½ lbs ham or salami2 packages of bacon (or 1 large package)Raisins16 oz diced tomatoes1 acorn squashpecansLettuce/salad bagsFrozen fruitSalsaDijon or mustard2 ½ gallons of unsweetened almond milk

Wegman’s OnlyCreamy almond butter2 bag of organic sweet potatoes1 value packs of avocado (1 if you don’t put it on

salads)Coconut flour (1/2 cup needed)Coconut milk

Stock spices you needFar East Spice BlendParsleyOnion Powder

Helpful WebsitesPaleOMG Helpful Search Tags

PaleoCivilized Caveman Clean eating

Caveman DietBalanced Bites Dr. Loren Cordain

Paleo Plan

PaleoLifestyleMagazine

PaleoDietLifestyle

PaleoLeap

Tips and TricksUse leftover coconut milk to moisten ground beef dishes or for gourmet coffee creamer creations (add anis, vanilla, cinnamon, etc.).

Sage is a great spice for chicken and eggs.

Paprika, garlic and chili powder give a smokey-barbecue-ish flavor.

If I am going to be making a more than one dish a week that calls for ground beef, I brown it all at once and before it is fully cooked or any spices are added, I split it into the proper portions and save them in the fridge for later.

Apple Ring Fry Cakes

Ingredients2 eggs¼ cup coconut flour1/8 cup almond flour1 cup coconut milk1 tsp cinnamonDash of nutmegSmall pinch of allspice½ tsp cacao powder½ tsp vanilla3 applesEnough coconut oil to fill a pan for frying. DirectionsCut the apples into rings. Mix the other ingredients with a whisk or a fork. Dip the apples in the batter, coating them, and then fry them in a pan of coconut oil.

You can top them with syrup, fruit or a mix of pecans, cinnamon, apple and syrup/agave.

Apple Raisin Muffins

Ingredients1 cup almond flour1 egg1/c cup coconut milk1 tsp baking soda1 tsp baking powder3 tsp cinnamon¼ tsp allspice¼ tsp nutmeg1/8 cup maple syrup, honey or agave1 tsp vanillaPinch of sea salt1 apple diced into small pieces1/8 cup raisins DirectionsPreheat the oven to 350 degrees. Mix all of the ingredients EXCEPT FOR the fruit (apples and raisins) in a bowl using a fork – too much mixing with a blender will lead to solid weights instead of fluffy muffins. Fold in the apple and raisins, then transfer the mixture to muffin tins greased with coconut oil. Bake for 25-30 minutes.

Apricot Sausage

Ingredients10 Italian sausage links½ cup apricot jam/preserves DirectionsFill pan with about ½ inch of water and par boil the sausage links. Set aside 2 links for lasagna or other left over meals.When the sausage is about 85% cooked, drain the water and coat the links with the apricot jelly. Lower the heat and continue cooking until the sausage is thoroughly cooked.

Bacon Baked Vegetables

Ingredients3 cups of preferred veggie (cauliflower, broccoli, asparagus, zucchini, etc.)3 Tbs extra virgin olive oil (EVOO)1 Tbs garlic clove minced½ package of bacon cut into small pieces***I also like to add mushrooms and onions to the mixture on occasionSea salt and pepper to taste1 1/2 Tbs apple cider vinegar DirectionsPreheat the oven to 375 degrees.Mix the above ingredients in a bowl EXCEPT for the apple cider vinegar, salt and pepper.Spread the mixture on a cookie sheet – line your pan with tin foil for an easier clean up.Roast your vegetables for approximately 20 minutes, until they are slightly browned and the bacon is crisp.Remove your vegetables and put in a bowl – I use the same bowl I mixed them in to make clean up even easier!Add the apple cider vinegar, salt and pepper to your vegetables and then mix it.

Bacon Meatloaf

Meatloaf Ingredients Raisin Sauce2 eggs ¼ of a sweet onion diced1 lb ground beef ¼ cup raisins*12 slices bacon 1 cup diced tomatoes1 Tbs minced garlic 1 tsp oregano2 scallions or ¼ onion diced 1 tsp basil¼ tsp parsley 1 tsp apple cider vinegar1 tsp paprika DirectionsPreheat the oven to 350 degrees.Cut up 5 slices of bacon into small pieces and pan fry them. *Save the grease.Mix the cooked bacon and the other meatloaf ingredients and form the mixture into a loaf in a pan.Weave the remaining bacon over the top of the bacon.Bake the meatloaf for approximately 40 minutes.When the meatloaf has about 15 miutes left, begin making the sauce by reheating the bacon grease and sautéing the onion and raisins. Then add the diced tomatoes, spices and apple cider vinegar and let it simmer on low heat until the meatloaf is ready.Serve the meatloaf with the raisin sauce on top of it to replace the traditional ketchup topping. You won’t be sorry!

Banana Pancakes

Pancake Ingredients Sorry... I didn't measure the topping portions!2 bananas Topping Ingredients2 eggs Frozen fruit of choice1/2 cup almond flour Maple syrup1/4 cup coconut flour1/2 cup coconut milk2 Tbs almond buttersprinkle of cocoa powderCoconut oil for frying DirectionsMix the pancake ingredients. The coconut flour and coconut milk makes these pancakes creamier than your typical paleo pancake, but not quite as liquidy as a traditional pancake. Heat a skillet or pan and put in enough coconut oil to fry your pancakes. Pan sizes vary, so the amount of coconut oil does too, but it's important to remember the other term for pancakes is fry cakes. You want to fry them to help them stick together. I make small pancakes and spread them out after I drop them into the pan. They don't naturally spread like traditional pancakes since they're so thick.Cook/fry your pancakes in the coconut oil. Keep them on the small side.While you're frying them up and dodging the popping coconut oil, make your delicious topping. Put the ingredients together in the amount you desire and then heat them up in the microwave. Serve the pancakes with the topping.

Bun-less Burgers

Bun-less Burger PattiesMakes eight servings

2 lbs ground beef2 eggs2 tsp cinammon1 tsp chili powder1 tsp pepper1 tsp garlic powder*OPTIONAL – minced onion and/or dijon mustard

DirectionsMix ground beef and other ingredients.Fry patties in a pan or cook them on a grill.

*Save ½ of it for lunch the next day.

**Can be served over spinach, lettuce, or rice.

Dill Chicken

Dill ChickenMakes eight servings

Ingredients6 Chicken breast3 Tbs Dill weed1 Tbs minced garlicCooking oil (coconut or extra virgin olive oil) DirectionsHeat oil in pan while dicing chicken into small cubes.Add minced garlic and chicken to the pan. Sautee until the chicken is half cooked, add the dill and continue cooking.

*Save ½ of it for lunch the next day.

**Can be served over spinach, lettuce, or rice.

Desert Squash

Makes approximately 4 servings Ingredients1 acorn squash1/4 cup agave3 tsp cinnamon1 apple (medium size - go for a flavorful crisp apple, avoid anything too soft like Red Delicious, or pie apples like Crispins, my favorite is honey-crisp)1/4 cup crushed pecansSprinkle of sea salt DirectionsPreheat the oven to 350 degrees.If you're a beast, or you live with a beast, grab a big 'ole knife and chop your acorn squash in half. These halves have to sit in a pan without wobbling too much, so I cut with the stem in the middle, not with the stem on one half and the bottom on the other. If there are no beasts around, you can cook the squash whole for 45 minutes to soften it and then cut it in half and skip to step 4 - this takes more time. Place the two halves in a casserole dish with the insides facing down. Fill the pan with about a 1 1/4inch of water. Cook for 30 minutes.While the squash is in phase one of cooking, make the filling using the additional ingredients. Remove squash halves from the oven and drain the water. Flip them over and fill them with the stuffing. Cook the stuffed squash for 30-45 minutes, until the squash is tender and soft.

Egg Salad

Eggstraordinary Egg SaladMakes four servings

Ingredients6 hard boiled eggs with yolks cut up1/8 cup Dijon/mustard¼ onion sliced into small pieces3 stalks of celery sliced1 Tbs Olive Oil 2 avocados sliced into small pieces DirectionsMix all of the ingredients together in a bowl and chill before serving.

*Can be served over spinach or lettuce.

Egg Cups

Makes 6 servings

Ingredients12 eggs12 slices ham or salamiGarlic saltPepper

*Optional: diced onions, tomatoes, cilantro, additional spices

DirectionsPreheat the oven to 400 degrees.Grease 12 muffin tins with coconut oil on a paper towel.Line muffin tins with a slice of salami or ham.Crack an egg into each tin and sprinkle it with garlic salt and pepper to test.*If you choose to add optional ingredients, mix them in a large bowel with 10-11 eggs and pour them into each muffin tin. You ma want to use slightly less cooking time as well.Put the egg cups in the oven for about 20 minutes.

Eggplant French Toast

Ingredients6 thinly sliced pieces of raw eggplant3 eggs1 Tbs Cinnamon1 Tbs almond milk1 tsp vanilla*Coconut oil for frying DirectionsPoke holes in the eggplant to allow it to soak up the egg mixture.Mix the eggs, cinnamon, vanilla and almond milk with a whisk or fork.Dip the eggplant slices in the egg mixture and let them soak about 30 seconds on each side.Fry the pieces in coconut oil using medium heat.*If the eggplant doesn’t have enough egg, try slowing adding some more egg mixture on top of it while it is in the pan.

Serve with fresh maple syrup or topping of choice.

Eggplant LasagnaMakes eight servings

Ingredients1 large eggplant sliced into lengthwise thin strips (to represent lasagna noodles)16 oz diced tomatoes¼ cup diced onion1 cup mushroom1 lb of cooked meat (sausage, beef, etc. *Use leftovers when at all possible)½ Tbs oregano¼ Tbs basil (x2 once for mix, once for garnish)¼ Tbs garlic salt1 tsp fennel seedApproximately ¼ cup quinoa, totalTopping -2 medium tomatoes diced DirectionsPreheat the oven to 350 degrees.Mix the diced tomatoes, onion, mushroom, meat and spices in a bowl.Cover the bottom of a casserole dish with eggplant slices and then coat them with a 1/3 of the quinoa you have measured out. Cover that with half of the mix.Cover the meat mixture with another layer of eggplant and another 1/3 of the quinoa.Top that with the rest of the mix, then the rest of the quinoa. Finally, add a layer of sliced tomatoes and ¼ Tbs basil and bake for about 30 minutes.

*Save the unused eggplant slices for a delicious French toast breakfast!

Fruit SmoothieBlueberry SmoothieMakes one serving

Ingredients1 Tbs Almond Butter – creamy unsalted1 raw egg (please note, it is not recommended to consume raw eggs – it can lead to salmonella or other sickness)1 ripe banana1 teaspoon cacao powder½ cup organic frozen blueberries (or other frozen fruit)Enough unsweetened, original flavor almond milk to create the consistency and serving size you would likeDash of sea salt DirectionsPut all ingredients into a blender.Blend them until it creates a homogeneous mixture.Pour it into a cup and sprinkle the flax seed on top.

Enjoy the protein, healthy fats and carbs guilt free!

For an extra treat, add flax seed to the top as seen in the picture .

Paleo ChiliMakes 8 servings

Ingredients2 lbs ground meat (I use a mix of pork and beef)1 onion diced2 bell peppers diced1 Tbs minced garlic32 ounces diced tomatoes1 cup shredded carrots½ Tbs Chili powder1 Tbs cumin2 tsp paprika1 tsp cinnamon½ tsp salt½ tsp black pepper*any other secret chili recipe spices DirectionsThere area few ways to make this. I like to brown the meat and put it in the crockpot with everything else the night before. You can also brown the meat, remove it from the pan, and then saute the onion, peppers, and garlic in the meat grease with the minced garlic and then add it to the crockpot. Brown the meat, saute the vegetables and then put it all in a large saute pan with the rest of the ingredients and cook it over the stove.

Sesame ChickenMakes 8 servings

Step OneCut up 6 chicken breasts into small cubes. Mix them with 1/4 cup coconut flour, 2 eggs, 2 Tbs minced garlic, and 2 tsp lemon juice. Let it sit while you prepare the sauce:

Mix these sauce ingredients in a separate bowl:½ cup chopped onions 4 Tbs honey/agave/Lyle’s golden2 Tbs red wine vinegar 4 Tbs apple cider vinegar1 Tbs minced garlic 1 tsp onion powder1 tsp cinnamon 1 tsp paprika½ tsp sea salt 1 Tbs sesame oil1 Tbs ginger & 1 Tbs sesame seeds/quinoa OR use 2 Tbs of Far East Blend spice mix DirectionsHeat enough extra virgin olive oil or coconut oil in a pan at a hight temperature to brown the chicken. Add the chicken, and once it is browned add the sauce and turn the temperature down to a simmer. Cover the pan and stir it often. Meanwhile, preheat the oven to 375 degrees and line a cookie sheet with aluminum foil. Once the sauce has thickened, spread the chicken and sauce on the baking sheet. Sprinkle it with quinoa or sesame seeds (whichever you choose or have on hand) and place it in the oven. Cook it for ten to fifteen minutes. Then serve it over spinach and rice. Add oranges and cranberries, or even cauliflower to your spinach to heighten the flavor.

Simple Side Salad

Makes four serving

Handful of lettuceHandful of baby spinach

Add your choice of toppings:-cranberries-raisins-grape tomatoes-left over veggies/meat/eggs

Spinach Scrambled Eggs

Makes four servings

Ingredients10 eggs1 tsp salt1 tsp pepper1 Tbs water2 cups water½ Tbs garlic2 cups spinach

DirectionsWhisk the eggs salt, pepper, garlic and water together in a bowl. Heat up a pan and add ½ of the egg mixture to the pan. Constantly push it around with a spatula to “scramble” the eggs.When the eggs are ½ cooked (still a little slimy) add 1 cup of spinach. Continue to scramble the mixture. Repeat with the remaining egg mixture and the other cup of spinach.

Split the egg mixture and spinach in half and make it in two batches, that is a lot of eggs and spinach for one pan!

Sweet and Spicy Beef

Makes eight servings

Ingredients1 Tbs Olive Oil1 Tbs minced garlic2 lbs ground beef4 sweet potatoes½ Tbs crushed red pepper1 tsp cinnamonDash of sea salt

DirectionsHeat olive oil and add the minced garlic. Brown the beef in the oil, but remove it when it is mostly done.*While the beef is browning, rinse and microwave the sweet potatoes for approximately 6-8 minutes – until it is soft enough to slice, but not mushy. Slice them into small cubes.Add the sweet potatoes and crushed red pepper to the beef grease and olive oil left in the pan. Turn up the heat and sauté until browned.Add the beef back to the mixture along with cinnamon and sea salt.

Sweet Pork Chops

Makes eight servings

IngredientsCooking oil1 Tbs minced garlic7 Porkchops3 apples1 onion½ Tbs Rosemary½ Tbs Thyme2 tsp pepper

DirectionsPreheat oven to 350 degrees.Add enough olive oil or coconut oil with minced garlic to a pan for searing the pork chops.Once the oil is hot and the garlic is browned, sear the porkchops so they are browned on both sides.Add the Porkchops and the remaining ingredients to a casserole dish and bake it until the internal temperature reaches 160 degress, approximately 20 minutes.

Sweet Potato Fries

Makes 4 servings

Ingredients4 sweet potatoes2 Tbs Olive oil2 tsp cinnamon2 tsp sea salt1 tsp chili powder1 tsp rosemary

DirectionsPre-heat the oven to 475 degrees.Wash sweet potatoes and microwave them for about 4 minutes – you want to make them softer so they are easier to cut, but you don’t want to cook them or they will fall apart when you slice them into fries.Slice the potatoes into fries and mix them with the other ingredients.Spread the potato fries onto a baking sheet lined with aluminum foil.Bake until the fries are slightly browned (times will vary depending on amount of microwaving and thickness).

Sweet Potato Hash

Makes 4 servings

Ingredients2 sweet potatoes6-10 slices of bacon2 tsp cinammon

DirectionsCut the bacon into small slices and fry it in a pan. While the bacon is cooking, wash the sweet potatoes and microwave them for about 5 minutes. Then cut the sweet potato into small cubes. Once the bacon is cooked, remove it and place it on paper towel. Add the sweet potatoes to the bacon grease and fry them until they are browned. Return the bacon to the mix and add the cinnamon. Cook it until it is browned to your liking.

Taco Salad

Makes eight servings

Ingredients2 lbs ground beef1/8 cup cumin1 Tbs minced garlic

Salad servings – this is per individual plate1 cup leafy green (spinach, lettuce, romaine, etc.)2 Tbs salsa½ avocado

DirectionsAdd ground beef and minced garlic to the pain.Drain the grease when the meat is approximately ¾ cooked, then add the cumin.Set aside half of the beef for lunch tomorrow.Serve beef over the salad and top it with salsa and avocado.

*Add onions and other greens as you see fit.

Tuna Patty Salad-y

Makes six servings

Ingredients Optional:*5 strips bacon -onion3 5-6ounce cans of tuna -celery2 eggs1 Tbs lemon juice½ Tbs dill2 tsp sea salt1 tsp pepper*1 Tbs garlic clove

DirectionsCut bacon into small pieces and cook it. Save the grease for frying patties.Mix all other ingredients (add onion and celery in small portions if you’d like).Form the tuna mixture into small, very small patties (makes 10-12) and reheat the bacon grease, adding the garlic. Fry the tuna patties in the grease.Serve over salad with your choice of fixings.

Two-for-Taters Makes eight servings (4 dinner/4 breakfast)

Ingredients4 Sweet Potatoes1lb Ground beef1 scallion or onion1/2 bell pepper (I prefer orange, but any color works)1 can (16oz) diced tomatoes1 teaspoon crushed red pepper1/4 teaspoon curry powder1 teaspoon chili powder1 teaspoon oregano1/2 Tbs garlic clove minced2 Tbs Extra Virgin Olive Oil3Tbs shredded carrotsCoconut Oil4 eggspeppergarlic or sea salt

Dinner Directions-Preheat the oven to 400 degrees.

-Wash the potatoes and bake them for 50 minutes (to save time you could boil them - I don't like to because they tend to get too mushy for my liking).-While the potatoes are cooking, heat up the olive oil and sauté the garlic, crushed red pepper, and scallions. Remove them from the pan and set them aside. Do not drain the pan.-Brown the beef in the pan. Just before it is done, add the shredded carrots (for moisture due to the occasional toughness of grass fed meat), the curry powder, chili powder, oregano, and the sauté mixture.-Take the potatoes out of the oven and cut them in half. Scoop out the centers (save what you remove, you need it for part two!) leaving approximately 1/4 inch around the edges of each side.-Fill the potatoes with the mixture * There will be a lot leftover.-Bake the stuffed potatoes at 400 degrees for about 10-15 minutes.-Remove them from the oven and put a thin layer of diced tomatoes on top before serving.***I prepare breakfast while my potatoes are cooking so I can just put it in the oven in the morning.

Breakfast/Lunch Directions-Cut up the scooped out insides of the sweet potatoes into small squares.-Mix the leftover meat-sauté mixture with the

potatoes and the rest of the diced tomatoes.-Grease a casserole dish with coconut oil.-Put the potato, meat, sauté, tomato mixture in the casserole dish evenly.-Beat 4 eggs in a separate bowl and add pepper and sea/garlic salt to taste.-Pour the eggs over the mixture and allow it to settle.-Bake at 350 degrees until the eggs are cooked through. ***I like to do steps 1-6 and then cover the dish until the next morning so breakfast is fresh and warm.

Vegetable ChoicesPreparation

SteamPlace vegetables in a strainer over a pan with water for boiling. Cover the vegetables once the water begins to boil.OR place vegetables in a bowl with a ¼ cup water and microwave them stirring every 1-2 minutes.

RoastMix vegetables with olive oil and minced garlic. Spread them on a cookie sheet lined with aluminum foil and bake for approximately 20 minutes at 375 degrees.

Sautee Heat olive oil or coconut oil in a pan and add the vegetables. Cook to desired consistency/state of crunchiness .

Options

-Fresh vegetables are always the preferred choice. Look for value packs and what’s on sale. Don’t forget to check your local farmer’s market and road side stands when available.

-Frozen vegetables are acceptable. Avoid brands/blends with added toppings and seasonings. Read the labels and look for bags that contain no preservatives and nothing but nature’s veggies.

-Zucchini, squash and cucumber are among the most highly genetically modified veggies. Also, veggies with thick skins (like eggplant) have less pesticide as long as you don’t eat the skin.

-ALWAYS wash your veggies!