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7-Day Meal Plan

7-Day Meal Plan

Breakfast Lunch Dinner

MondayBacon & Egg Make-Ahead Mini’s

Turkey and Broccoli Lettuce Wraps with Citrus Sauce

Asian Spiced Pork Tenderloin, Sweet Roasted Asparagus

TuesdayMushroom & Swiss Spinach Frittata

Roasted Rosemary Chicken; Steamed Brussels Sprouts with Tangy Lemon Vinaigrette

Tropical Baked Salmon with Sesame Ginger, Zesty Green Beans

WednesdayTootie-Fruity Breakfast Smoothie

Pistachio, Pear, and Avocado Salad

Grilled Beef and Veggie Kabobs, Simple Salad with Super Healthy Vinaigrette Dressing

Thursday Ham and Sweet Potato Hash

Curried Carrot Soup with Ginger

Creole Style Broiled Cod, Oh Baby! Roasted Beet Salad with Oranges

FridayTex-Mex Omelet with Sweet & Spicy Veggie Salsa

Zesty Spinach Salad with Avocado and Mango

Grilled Tuna with Summer Citrus Salad, Grilled Artichokes with Lemon

Saturday Green Eggs & Bacon Scrambler

Super Veggie Chicken Soup

Herb Roasted Turkey Breast, No-Potato Mashed Potatoes

Sunday

Crustless Sausage and Mushroom Quiche; (Country Style Paleo Breakfast Sausage)

Blazing Chicken & Salad with Roasted Broccoli and Tomatoes

Grilled Alaskan Salmon with Garlic and Lemon, Portobellos Tapenade

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7-Day Meal Plan

Monday

Breakfast

Bacon & Egg Make-Ahead Mini’s (Serves 12; 2 per serving)

Ingredients:

1-tablespoon butter, unsalted

3 strips reduced sodium bacon, cut into ½-inch pieces, cooked to desired crispiness

2 shallots, peeled and sliced

2 small zucchini, grated

3 large eggs, beaten (organic, farm grown)

2 tablespoons almond milk (plain)

½ cup shredded cheddar cheese

1/8 teaspoon freshly ground pepper

1 tablespoon freshly ground flaxseed

Preparation:

1. Preheat oven to 425 F. Grease one tray of 24 mini-muffin pan cups. In a small saucepan, melt butter over medium heat. Add sliced shallots and grated zucchini, and sauté until soft, ~5 minutes. Remove from heat.

2. In medium sized bowl, combine eggs, milk, cheese, flaxseed and pepper. Add the zucchini and shallots and mix well. Next, spoon about a tablespoon of the mixture into each mini-muffin cup, and bake ~8-10 minutes, or until centers are set.

3. Remove from oven and let cool. Can be served immediately, or may be placed in a covered container and stored in the refrigerator, and reheated in the microwave.

Nutritional Values Per Serving:

Total carbohydrate 2 g Sodium 43.7 mg

Total fat 5 mg Potassium 115 mg

*Omega-3 177 mg Dietary fiber 0.4 g

*Omega-6 331 mg Protein 4 g

Cholesterol 62 mg



7-Day Meal Plan

Lunch

Turkey and Broccoli Lettuce Wrap with Citrus Sauce (Serves 6)

Ingredients:

1 pound ground turkey (or chicken); browned and crumbled

1 head of butter lettuce; rinsed, leaves removed, and dried

3 ½ cups broccoli florets

1 medium red or yellow sweet pepper, cut into 1-inch strips

2 green onions, chopped

4 ounces mushrooms, sliced thin or chopped

2 tablespoons finely chopped onion

1 clove garlic, minced

1 mango, diced (optional)

1-tablespoon butter, no salt

2/3 cup orange juice, unsweetened

2 teaspoons spicy or Dijon-style mustard

2 teaspoon arrowroot; divided* (or almond flour)

1-teaspoon soy sauce

1-teaspoon grape seed oil

Preparation:

1. In a medium saucepan cook broccoli and sweet pepper in a small amount of boiling, lightly salted water about 8 minutes or until broccoli is crisp-tender; drain. Cover and keep warm.

2. Put ground turkey in a bowl, add 1-teaspoon arrowroot and mix until incorporated.

3. Heat skillet over medium heat and add grape seed oil to the hot pan. Add the chopped green onions and mushrooms, and cook ~1 minute until softened. Next, add the turkey mixture and soy sauce to the skillet. Use a spatula or wooden spoon to break up the turkey into crumbles, while cooking on high heat ~5-7 minutes, or until the turkey is done. Add the broccoli mixture and mango, and remove from heat. Cover and keep warm.

4. For the sauce, melt butter in small saucepan melt butter over medium heat. Add finely chopped onion and garlic and sauté until onion is softened. Stir in remaining teaspoon of arrowroot. Add orange juice and spicy mustard. Cook and stir until mixture is thickened and bubbly, then continue cooking an additional 2 minutes more.

5. Pour the sauce over the turkey and vegetable mixture, stirring gently to incorporate. Scoop the mixture into each lettuce leaf and serve.



7-Day Meal Plan

To make ahead:

Store the prepared mixture in the refrigerator, in a covered container. Store lettuce in a separate container, keeping it dry. Fill lettuce with mixture just before serving.

*Note: Arrowroot is a great replacement to cornstarch, when used as a thickening agent. However, given it’s high carb content, it should be used sparingly.


Total carbohydrate 16 g Sodium 153 mg

Total fat 10.5 mg Potassium 676 mg

*Omega-3 257 mg Dietary fiber 2 g


Cholesterol 61 mg

Dinner

Asian Spiced Pork Tenderloin (Serves 4)

Ingredients:

2 tablespoons sesame seeds

1-teaspoon ground coriander

1/8-teaspoon cayenne pepper (or ½- teaspoon red pepper flakes)

1/8-teaspoon celery seeds

½-teaspoon onion powder

1/4-teaspoon ground cumin

1/8-teaspoon ground cinnamon

1/8-teaspoon ground ginger

1-tablespoon sesame oil

1 pound pork tenderloin, sliced into 4 4-ounce portions

Preparation:

1. Preheat the oven to 400 F. Lightly coat a baking dish with coconut oil cooking spray.

2. In a heavy frying pan, add the sesame seeds in a single layer. Cook the seeds over low heat, stirring constantly, (~1-2 minutes), until they smell toasty. Once they’ve turned light golden brown, remove the seeds from the pan and set aside to cool.



7-Day Meal Plan

3. In a small bowl, add the coriander, cayenne pepper, celery seed, onion powder, cumin, cinnamon, ginger, sesame oil and toasted sesame seeds. Stir to mix evenly.

4. Place the pork tenderloin in the prepared baking dish. Rub the spices on both sides of each of the pork pieces. Place in the oven and bake until done (no longer pink), ~15 minutes. Or bake until a meat thermometer reaches 160 degrees (medium) or 170 degrees (well-done). Serve immediately.






Cholesterol 143 mg

Sweet Roasted Asparagus(Serves 4; ~6 spears/serving)

Ingredients:

2 lbs. asparagus (~24 large spears), trimmed and peeled

3 tablespoons sesame oil

1-tablespoon raspberry, balsamic, or apple cider vinegar

Salt and freshly ground black pepper, to taste

1-tablespoon sesame seeds, toasted (optional)

Preparation:

1. Preheat oven to 400°F. On a large baking sheet, place prepared asparagus spears in a single layer.

2. In a small bowl, combine 1/4-cup oil and 1 tablespoon of vinegar. Drizzle mixture over asparagus and turn to coat. Season with a dash of salt and black pepper.

3. Place in preheated oven and roast ~18-20 minutes, turning occasionally. When done, the asparagus should be lightly browned and just tender.

Transfer asparagus to a platter. Sprinkle with toasted sesame seeds, if desired.



7-Day Meal Plan




*Omega-3 52.5 mg Dietary fiber 3 g


Cholesterol 0 mg



7-Day Meal Plan

Tuesday

Breakfast

Mushroom & Swiss Spinach Frittata (Serves 6)

Ingredients:

1/8-teaspoon garlic powder

1-tablespoon onion powder

1-tablespoon butter

½ pound fresh mushrooms, sliced

½ teaspoon dried thyme

10-ounce-bag fresh spinach

1-tablespoon water

6 egg whites (organic, farm grown)

4 eggs (organic, farm grown)

1 teaspoon dried dill

1/4-teaspoon black pepper

1/4-cup Swiss cheese

Preparation:

1. Preheat oven to 350 F. In a 10- or 12-inch nonstick, ovenproof skillet, sauté mushrooms, garlic and onion powder in the butter until mushrooms are tender (~ 5 minutes), and then remove from heat.

2. In a separate saucepan, place spinach and 1 tablespoon of water. Cover and cook just until wilted. Drain spinach and set aside in colander to cool. Squeeze out any liquid, and then chop the spinach.

3. In a large bowl, beat together eggs, dill, thyme, and pepper. Stir in the spinach, mushroom mixture and add cheese.

4. Generously coat a clean nonstick, ovenproof skillet with olive oil cooking spray, and return to stove over medium heat. Once hot, add the egg mixture, and place the skillet, uncovered, in oven.

5. Check frittata in 10 minutes, and then in 5-minute intervals until the center is slightly firm. Be careful not to overcook.

6. Once frittata is done, flip it over onto a plate, cut into 6 slices, and serve immediately.



7-Day Meal Plan



Total fat 5.9 mg Potassium 618 mg



Cholesterol 145 mg

Lunch

Roasted Rosemary Lemon Chicken Breast(Serves 2; 1 chicken breast/serving)

Ingredients:

2 boneless, skinless chicken breastsJuice of 1 lemon2 tablespoons Extra Virgin olive oil2 tablespoons coconut oil (refined is best, as it has no coconut taste)

2 tablespoons fresh or dried rosemary; chopped 2 cloves minced, garlic

2 tablespoons fresh parsley or dried; chopped

Preparation:

1. Reserve 1 teaspoon of the garlic and of the parsley for use later.

2. Combine olive oil, garlic and parsley in a small bowl or dish. Add chicken breasts, cover and marinate in the refrigerator for ~2 hrs.

3. Once marinated, drizzle a sauté pan or skillet with coconut oil, just to coat the bottom, and place over medium heat. Add chicken breasts, searing both sides chicken for ~4 minutes on each side, until cooked (no longer pink). If you prefer, you can also roast the chicken in the oven (rather than the skillet) on 375 F for ~5 minutes, or until juices run clear.

4. Remove chicken from the pan, and set aside. Drain most of the drippings from the pan, but leave just a little to use for the sauce. Next, add reserved garlic and rosemary to the drippings, and sauté ~10-15 seconds, until garlic softens and herbs are fragrant.

5. Then add the juice of one lemon, diluted with ~/2 tablespoons water, to the pan and bring to a boil. Stir the mixture just enough to deglaze the pan, add salt and pepper, and ~2 tablespoons of butter. Stir until the



7-Day Meal Plan

butter is just about melted, then place chicken breasts back in pan, flipping it over to fully coat each side. The chicken breast can be served “as is” with a side item, or can be sliced into bite size pieces and added to a salad, as well.






Cholesterol 146 mg

Steamed Brussels Sprouts with Tangy Lemon Vinaigrette (Serves 4; ~3/4 cup/serving)

Ingredients:

1 pound (~3 cups) small, young Brussels sprouts

2 tablespoons Extra Virgin oil olive

1 tablespoon minced shallot

1/4 teaspoon freshly grated lemon zest

1 tablespoon lemon juice

1 teaspoon spicy or Dijon mustard

1/4-teaspoon salt (Himalayan Sea Salt)

Dash of freshly ground pepper

Preparation:

1. Trim Brussels sprouts and cut into quarters.

2. In a large saucepan, add ~1 in of water. Place Brussels sprouts in a steamer basket and steam them over boiling water for ~7-8 minutes, until desired tenderness.

3. For the vinaigrette, whisk together the oil, shallot, lemon zest, lemon juice, mustard, salt and pepper. Add the steamed sprouts to the dressing; toss gently to coat.



7-Day Meal Plan






Cholesterol 0 mg

Dinner

Tropical Baked Salmon with Sesame & Ginger (Serves 2; 1 fillet/serving)

Ingredients:

½-cup pineapple juice, canned unsweetened

2 garlic cloves, minced

1-teaspoon soy sauce

2 tablespoons sesame seeds, toasted

1/4-teaspoon ground ginger

Pinch of cayenne or red pepper flakes (optional)

2 salmon fillets, each 4 ounces

1/4-teaspoon sesame oil

Freshly ground black pepper, to taste

1 cup diced fresh fruit, such as pineapple, mango, papaya, or any combination

Preparation:

1. In a small bowl, add the pineapple juice, garlic, soy sauce, ginger, and red pepper. Whisk mixture evenly.

2. Arrange the salmon fillets in a small baking dish. Pour the pineapple juice mixture over the top, cover with plastic wrap. Put in the refrigerator to marinate for ~1 hour, periodically turning the fillets, as needed.

3. Preheat the oven to 375 F. Lightly coat 2 squares of aluminum foil with coconut oil cooking spray. Place the marinated salmon fillets on the aluminum foil, then drizzle each with 1/8-teaspoon sesame oil. Sprinkle with black pepper. An additional dash of red pepper flakes can be added for extra heat, if desired. Top each with ½ cup diced fruit.

4. Make a foil packet by wrapping the foil around the salmon, and folding the edges down to seal. Bake ~10 minutes per side. The fish should be opaque throughout when tested with the tip of a knife. Transfer the salmon to warmed individual plates and serve immediately.



7-Day Meal Plan

Cooking Options: This dish is also perfect for grilling. Follow the same directions to prepare. Once the fish is wrapped in the foil packet, put on heated grill and cook until firm and opaque (~10 minutes per side).



Total fat 7.6 g Potassium 770 mg


*Omega-6 1222 g Protein 28 g

Cholesterol 62 mg

Zesty Green Beans(Serves 6)

Ingredients:

1-pound green beans, stems removed (snap beans)

1-2 tablespoons refined coconut oil or butter

1 red bell pepper, seeded and julienne

½-teaspoon red pepper flakes (or 1/8 teaspoon cayenne pepper)

1 clove garlic, finely chopped

1-teaspoon mustard oil (optional)

1/4 teaspoon freshly ground black pepper

Preparation:

1. Cut the beans diagonally into ~2-inch pieces. Fill a large saucepan ~3/4 full of water and bring to a boil. Add the beans and cook ~1-3 minutes.

2. Once they are tender-crisp and bright green, quickly drain the beans, rinse in water to stop the cooking, then drain again and set aside.

3. In a large frying pan, heat the coconut oil or butter over medium heat. Add the julienned bell pepper and sauté for ~1 minute, then add the beans and sauté for another minute longer.

4. Add the chili flakes and garlic and stir for 1 minute, until beans are tender. Drizzle with the mustard oil and season with pepper.

5. Serve immediately.



7-Day Meal Plan



Total fat 2 g Potassium 204 mg



Cholesterol 0 mg



7-Day Meal Plan

Wednesday

Breakfast

Tootie-Fruity Breakfast Smoothie (Serves 1)

Ingredients:

1 cup brewed green tea*

½ banana (medium size)

1 cup spinach* (raw); washed

1/4-cup raspberries (raw)

1/4-cup blueberries (raw)

½ small, ripe avocado; peeled, seed removed

Preparation:

1. Wash all fruits and vegetables, removing stems and peel, accordingly.

2. Brew green tea, allowing it to steep no longer than 3 minutes (to avoid bitterness).

3. Combine all ingredients in blender, blend until smooth, and serve immediately.

*Almond or coconut milk can be used in place of the green tea, if desired.

*Other dark leafy greens, such as kale are great options, as well.






Cholesterol 0 mg



7-Day Meal Plan

Lunch

Pistachio, Pear & Avocado Salad (Serves 6, 1-cup servings)

Ingredients:

4 large stalks celery, trimmed and cut in half crosswise

2 tablespoons pear, raspberry or apple cider vinegar

1 ½ tbsp. spicy or Dijon mustard

2 teaspoons Extra Virgin olive oil

Pinch of salt (Himalayan Sea Salt)

2 ripe pears, preferably red Bartlett or Anjou, diced

1 cup avocado, diced (see tip below)

½ cup dry roasted, no salt pistachios, toasted (see Tip)

Freshly ground pepper, to taste

6 large leaves butter head, romaine, or other leafy green lettuce

Preparation:

1. Soak the celery in a bowl of ice water for ~15 minutes. Drain and pat dry with a paper towel, then cut into ½-inch pieces.

2. Whisk together the vinegar, mustard, oil, and salt in a large bowl until blended. Add diced pears, and then gently stir to coat. Add the celery, avocado, and pistachios; gently stir to combine (to avoid “mashing” the avocado). Season with pepper to taste.

3. Put about 1 cup salad mixture on top of lettuce leaves, to serve six. Can be served at room temperature or chilled, according to preference.

Avocado Tips:

To ripen avocado: simply place in a brown paper bag.

To dice avocado:

Place the avocado on a cutting board. Carefully slice through the avocado lengthwise, using a sharp knife, until you feel the knife hit the pit. Keeping the knife steady, rotate the avocado to make a cut all around the pit. Twist the two halves apart.

To remove the pit, quickly strike the pit with your knife, using enough force to prevent the knife from slipping. Then twist the knife to pull out the pit.

Using the tip of your knife, score avocado flesh, making small rows of squares. Then use a spoon to gently scoop out the diced avocado.



7-Day Meal Plan

Pistachio Tips:

To toast chopped pistachios (or other types of nuts), heat them in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, (~2-4 minutes).

If making your salad ahead of time, reserve the pistachios in a separate container, and sprinkle over salad when ready to serve.






Cholesterol 0 mg

Dinner

Grilled Beef & Veggie Kabobs (Serves 2)

Ingredients:

4 ounces lean red meat; such as top sirloin or beef tenderloin (choice, premium cuts)1-tablespoon Extra Virgin olive oil 1-tablespoon water1 tablespoons apple cider vinegar1 tablespoon minced garlic1-tablespoon onion powder ½-teaspoon paprika

1-teaspoon red pepper flakes or 1/4-teaspoon cayenne pepper (optional)1 green bell pepper, seeded and cut into 4 pieces4 cherry tomatoes1 small onion, peeled and cut into 4 wedges2 metal skewers (or, if using wooden skewers, pre-soak in water for 30 minutes to prevent burning)

Preparation:

1. Cut the meat into 4 equal portions, and place in a small glass bowl.

2. In a separate bowl, combine oil, water, vinegar, minced garlic, onion powder, paprika, and red pepper flakes, mix together to make a dressing, then pour mixture over the top of the meat. Cover with plastic wrap and put in the refrigerator for at least 20 minutes to marinate, turning as needed.



7-Day Meal Plan

*Tip: For easy cleanup, rather than using a small glass bowl, add meat and dressing mixture to a large, zip top plastic storage bag. Place in refrigerator to marinate for 20 minutes, turning the bag periodically.

3. Preheat grill or a broiler. To prevent kabobs from sticking to the surface, coat the grill rack or broiler pan with cooking spray, (safely away from the heat source). Position the cooking rack or broiler pan ~ 4-6 inches from the direct heat source.

4. Gently thread each skewer through the center of 2 cubes of meat, 2 green pepper slices, 2 cherry tomatoes and 2 onion wedges, (alternating as you prefer). Place the kebabs on the grill rack or broiler pan, cooking for ~5-10 minutes, turning each as needed, to desired wellness. Serve immediately.

Tip: Any leftovers would be a great addition to a leafy green salad, as well.





*Omega-6 970 mg Protein 17.3 g

Cholesterol 47 mg

Simple Salad with Super Healthy Vinaigrette Dressing (Serves 2; 1 cup/serving)

Ingredients:

(Any combination of dark leafy greens; torn, washed and dried)

1-cup fresh spinach (or baby spinach)

1-cup baby arugula

1-cup romaine

½ cup red cabbage, shredded

Preparation:

1.Wash, dry, and tear greens, and combine in a salad bowl.



7-Day Meal Plan






Cholesterol 0 mg

Super-Healthy Vinaigrette Dressing (1 cup dressing serves 8; ~2 tablespoons/serving)

Ingredients:

1/4-cup walnut oil

½-cup flaxseed oil

1/4-cup balsamic vinegar (or sherry, apple cider, or raspberry vinegar)

1 tablespoon freshly ground flax seeds

½-teaspoon freshly ground black pepper

(Additional herbs and spices, optional)

Preparation:

1. In a glass bowl, whisk together the vinegar, flax seeds, salt, and pepper until salt is dissolved. Slowly incorporate the oils into the mixture, whisking constantly, until ingredients are combined.

2. Drizzle vinaigrette over salad and toss to coat. Serve immediately, or store dressing in a glass bottle, and refrigerate until ready to use.

Note: Flax oil is very fragile and goes rancid in a short period of time. Be sure to make this fresh and use up over the next few days!





*Omega-6 5387 mg Protein 0.3 g

Cholesterol 0 mg



7-Day Meal Plan

Thursday

Breakfast

Ham & Sweet Potato Hash (Serves 2)

Ingredients:

2 small sweet potatoes; washed and cut into small chunks (skin on)

1 boneless, fully cooked ham steak

2 ounces dried apricots, without added sugar (chopped finely)


½-teaspoon chili powder

½-teaspoon ground cumin

½-teaspoon onion powder

½-teaspoon garlic powder

1/8-teaspoon cayenne

Coconut Oil Spray

Preparation:

1. Preheat oven to 400 F. Combine chopped apricots, flaxseeds, seasonings and potato chunks in a large bowl. Spray with coconut oil spray and evenly coat all pieces. Arrange sweet potato chunks in a single layer on a nonstick baking sheet.

2. Bake for ~15 minutes, then turn, and cook an additional 10-15 minutes, or until tender.

3. In the meantime, place the ham steaks in a large, lightly oiled skillet, and heat until steaks are brown and heated through. Remove from heat, and cut into bite sized pieces, reserving any drippings.

4. Combine the potatoes and ham in the skillet, cook together with the ham drippings for ~1-2 minutes. Serve immediately.






Cholesterol 13 mg



7-Day Meal Plan

Lunch

Curried Carrot Soup with Ginger (Serves 6; ~1 ½ cups/serving)

Ingredients:

1-tablespoon butter or coconut oil

1 teaspoon mustard seeds

½ yellow onion, chopped

1 pound carrots, peeled and cut into ½-inch pieces

4 teaspoons fresh ginger root, peeled and chopped

1 tablespoon red chili peppers, chopped and seeded

2 teaspoons curry powder

5 cups chicken stock, vegetable stock or broth (low sodium)

2 tablespoons fresh lime juice

½-teaspoon salt (Himalayan Sea Salt); (optional)

1/4 cup chopped fresh parsley, (optional)

3 ounces (~2 tablespoons) avocado, sliced thin (optional)

Grated zest of 1 lime

Preparation:

1. Heat the butter or coconut oil in a large saucepan over medium heat. Add the mustard seed, let cook ~1 minute, just until the seeds start to pop, and then add the onion. Then sauté the mixture for ~3-4 minutes, or until the onions are soft and translucent. Add the carrots, ginger, red chilies, and curry powder, and continue to sauté ~3 minutes, or until fragrant.

2. Add 3 cups of the stock, then raise the heat to high, bringing it to a boil, then reduce heat to medium-low. Let the soup simmer, uncovered, until the carrots are tender, ~6 minutes.

3. Using a blender or food processor, puree the soup in small batches until it reaches a smooth consistency, then return to the saucepan. Or, even easier, use a stick immersion blender and blend it right in the pot. Stir in the remaining 2 cups stock and reheat gently on medium high heat.

4. Just before serving, stir in the chopped parsley and lime juice. Season with salt, and garnish each serving with sliced avocado and lime zest, if desired.



7-Day Meal Plan






Cholesterol 0 mg

Dinner

Creole Style Broiled Cod (Serves 2)

Ingredients:

2 white cod fillets, each 4 ounces (can also use red snapper, swordfish, or halibut)

1 tablespoon lemon juice

1-teaspoon garlic, minced

1 teaspoon shallots, finely chopped

1/8-teaspoon cayenne powder or red pepper flakes

1/8-teaspoon chili powder

1/8-teaspoon onion powder

1/8 teaspoon ground black pepper, to taste

Preparation:

1. Preheat broiler, positioning the rack ~4-6 inches from the heat source.

2. Place the fillets in a broiling pan, which has been lightly coated with coconut oil cooking spray.

3. Combine seasonings in a small bowl.

4. Sprinkle the fillets with lemon juice, garlic, shallots, and seasoning mixture. Broil ~8-10 minutes, until the fish is opaque throughout when tested with a tip of a knife.




7-Day Meal Plan





*Omega-6 31.5 mg Protein 21 g

Cholesterol 43 g

Oh Baby, Roasted Beet Salad with Oranges(Serves 6)

Ingredients:

2 bunches baby beets (~1- 1 ½” dia.) with greens (~12-15 beets total)

2 ribs celery (½ cup)

1-cup baby carrots (sliced thin or chopped)

1-cup baby onions (scallions; tops and greens, peeled and trimmed)

1/4 head Napa cabbage (1 ½ cups)

2 small oranges (1 tablespoon zest, 1 cup orange flesh)

2-tablespoon grape seed or olive oil

2 tablespoons balsamic vinegar

1-teaspoon spicy mustard (optional)

½-teaspoon salt (Himalayan Sea Salt)

1 teaspoon Black pepper

Preparation:

1. Preheat oven to 400 F. Rinse beets and beet greens, and drain. Cut off the greens from the top, and set aside to dry.

2. Drizzle a bit of the oil onto your hands and rub beets to lightly coat them. Wrap them in aluminum foil and bake for ~45 minutes.

3. In the meantime, combine ~1 tablespoon of oil, with the balsamic vinegar, spicy mustard, salt, and pepper in a small bowl, mix well.

4. Peel and trim the tops and bottoms of the baby onions. If you’d like, cut onions and carrots into smaller pieces. Place vegetables on a baking sheet, and drizzle with balsamic mixture, mixing the vegetables around so that they are evenly coated. Roast them in the oven (400 F) for ~10 minutes, then take them out, flip the vegetables over, and then continue roasting. Repeat this process at 5-minute intervals, until they are tender and caramelized.



7-Day Meal Plan

5. Once beets and other vegetables are tender, remove them from the oven. Set the beets aside and allow them to cool enough to be handled. Then pull off the outer skin, and cut the beets into slices, and combine them with carrots and onions.

6. In a separate bowl, tear the beet greens into strips, and combine with the chopped celery and cabbage.

7. Zest and juice 1 orange. Peel the other orange and cut into thin slices. Add slices to salad, and then drizzle entire mixture with oil. Season with black pepper and toss to combine. To serve, arrange equal portions of salad greens on chilled plates, and top each with the roasted vegetables.






Cholesterol 0 mg



7-Day Meal Plan

Friday

Breakfast

Tex-Mex Omelet(Serves 1)

Ingredients:

2 eggs

1/4 cup red or green bell pepper, diced

1 teaspoon diced red pepper flakes, or ~1/3 teaspoon cayenne pepper (optional)

1/4 cup diced onions

Preparation:

1. Spray a small skillet or omelet pan and place over medium heat. Gently sauté peppers and onions until slightly tender and fragrant.

2. Beat eggs and pour over onion and pepper mixture.

3. As the eggs begin to set, using a spatula, carefully lift the sides of the omelet, allowing the uncooked egg to slide underneath and set. Repeat this process until egg is cooked through. Flip the omelet over and cook for a few seconds to ensure both sides are done.

4. Top with “Sweet & Spicy Veggie Salsa” (see recipe for additional ingredients and instructions), and serve immediately.



Total fat 5 g Potassium 285 g



Cholesterol 211 mg



7-Day Meal Plan

Sweet & Spicy Veggie Salsa(Serves 16)

Ingredients:

1 cup diced zucchini

1 cup chopped red onion

2 red bell peppers, seeded and diced (about 2 cups)

½ of 1 papaya (or 1 medium nectarine), diced (~1 cup fruit total)

2 cups cherry tomatoes, diced

2 cloves garlic, minced

½ cup chopped fresh cilantro (optional)

1 teaspoon freshly ground black pepper

1/4-cup lime juice (canned/bottled, unsweetened)

½-teaspoon salt (Himalayan Sea Salt)

Preparation:

1. Wash all fruit and vegetables, preparing as directed, and put in a large bowl.

2. Combine all ingredients, adding lime juice and seasonings, and gently toss to mix.

3. Cover and refrigerate for ~30-45 minutes, allowing flavors to blend.

4. Serve as a dressing, relish or topping, or tasty dip.






Cholesterol 0 mg



7-Day Meal Plan

Lunch

Zesty Spinach Salad with Avocado and Mango(Serves 4; ~2 cups/serving)

Ingredients:

Dressing1/3 cup orange juice1-tablespoon balsamic vinegar2 tablespoons refined coconut oil or butter1 teaspoon mustard seed1 teaspoon freshly ground pepper, to taste

Salad1 pkg. baby spinach leaves, (about 10 ounces)1 ½ cups radicchio, torn into bite-size pieces1 cup red radishes, sliced1 small ripe mango, (~1 cup) sliced

1 medium avocado, sliced

Preparation:

1. For dressing: Whisk juice, vinegar, oil, mustard seed, pepper and a dash of salt in a bowl.

2. For salad: Just before serving, combine spinach, radicchio, radishes and mango in a large bowl. Add the dressing and toss gently to coat.






Cholesterol 0 mg



7-Day Meal Plan

Dinner

Grilled Tuna with Summer Citrus Salad (Serves 2; ~4 cups salad/serving)

Ingredients:

6 ounces Yellow fin tuna steaks

Coconut oil spray

2 cups shredded spinach

1 ½ cups shredded kohlrabi

1 cup chopped green (snap) beans, lightly steamed

1 ½ cups shredded carrot

1 teaspoon fresh dill, minced

1 tablespoon fresh parsley, minced

3/4 cup chopped red bell pepper

1 tablespoon minced garlic

1-teaspoon black pepper

Zest and juice of 1 lemon

Zest and juice of 1 lime

Zest and juice of 1 orange

1-cup fresh pineapple segments (or grapefruit) (or unsweetened, packed in water)

½-cup fresh orange segments (or unsweetened, packed in water)

Preparation:

1. Heat grill (or broiler). Spray a grill or broiler pan with coconut oil cooking spray (safely away from the heat source), placing rack about 3-4 inches from direct heat.

2. Spray fish with coconut oil spray and place fish on the grill or broiler pan. Cook for ~10 minutes, or until fish is opaque and easily flakes with a fork. If using a food thermometer, fish should reach 145 F. Combine fruit segments, and set aside.

3. Mix together all remaining herbs and seasonings, and toss together with vegetables in a large bowl. Divide the salad onto two plates. Then top each salad with the fish and fruit segments.








7-Day Meal Plan

Grilled Artichokes with Lemon (Serves 4)

Ingredients:

2 lemons

4 large Jerusalem artichokes, (3-3 ½ pounds total)

Coconut oil cooking spray

1/4-teaspoon salt (Himalayan Sea Salt)

1 teaspoon dried spearmint

Freshly ground pepper, to taste

Preparation:

1. To prepare artichokes: Fill a Dutch oven with water; add the mint and juice of 1 lemon. Trim the top leaves from each artichoke. From the stem end of the artichoke, remove the outer layer(s) of leaves, and snip the rest of the spiky tips from the outer layer of leaves. Trim an inch off the bottom of the stem. Using a vegetable peeler, carefully remove the fibrous outer layer, and then immediately drop each artichoke into the minty lemon water to prevent it from turning brown.

2. When all the artichokes are prepared, cover the pan and bring to a boil. Let cook until the base of the stem can be pierced with a fork, ~12-15 minutes. Once slightly tender, remove each artichoke and place on a cutting board to cool for ~10 minutes.

3. In the meantime, preheat the grill to medium. Using a sharp knife, slice the artichokes in half lengthwise. Using a spoon, carefully scoop out the choke and first few inner layers in the center until reaching the bottom layer. Spray each half with oil, and sprinkle with salt and pepper, to taste. Place the artichokes on the grill and cook until tender and lightly charred, (~ 5 minutes per side). Remove from heat and place on a serving platter. Place lemon halves (cut side down) onto the grill for a few seconds, just until slightly charred, and then squeeze 1 of the lemon halves over the artichokes. Slice remaining lemon half for garnish, if desired. Artichokes can be served warm, at room temperature, or chilled.






Cholesterol 0 mg



7-Day Meal Plan

Saturday

Breakfast

Green Eggs & Bacon Scrambler(Serves 2)

Ingredients:

½ avocado; diced

1-cup baby spinach

2 eggs

~3-5 pieces of bacon (fried or cooked in microwave, to desired crispness)

½ cup grated Cheddar or Swiss cheese

~2 teaspoons butter, unsalted

1-teaspoon onion powder

½-teaspoon black pepper

Preparation:

1. Cut the avocado in half, and remove the pit. Using a knife, score the avocado into small cubes. Using a spoon, scoop the avocado cubes into a bowl, and set aside.

2. In a separate bowl, add the eggs, cheese, spinach, and seasonings. Crumble the cooked bacon into the mixture, and whisk together until well blended.

3. Add the butter to a nonstick skillet over medium-high heat, and cook until melted. Add egg mixture, and stir constantly ~1 minute, or until eggs are set.

4. Remove from heat, and stir in the avocado.







Cholesterol 218 mg



7-Day Meal Plan

Lunch

Super Veggie Chicken Soup (Serves 2; ~2 ½ cups/serving)

Ingredients:

1-tablespoon butter or refined coconut oil8 oz. boneless, skinless chicken breast; cut into bite size chunks1 small zucchini, finely diced1 large shallot, finely chopped2 plum tomatoes, chopped

1 14-ounce can of reduced-sodium chicken broth (~2 cups)2 cups packed baby spinach 2 stalks celery; finely diced

2 carrots; finely chopped

Preparation:

1. Heat oil in a large saucepan or stockpot over medium-high heat. Cut chicken into bite size pieces and add to pan, stirring occasionally. Cook until browned, ~3 to 4 minutes.

2. Remove chicken from pan and set aside. Add zucchini, shallot, celery, carrots, herbs and salt to the pan. Sauté ~2 to 3 minutes, stirring frequently, until vegetables are slightly softened. Next, add tomatoes, and chicken broth to the pan.

3. Continue cooking on high heat, stirring occasionally, until boiling, then reduce heat to simmer. Stir in spinach, and the cooked chicken; continue cooking until chicken is heated through (~2-3 minutes).






Cholesterol 60 mg



7-Day Meal Plan

Dinner

Herb Roasted Turkey Breast (Serves 4; ~3 oz./serving)

Ingredients:

~4 boneless, skinless turkey breasts (~12 oz. total)

6 tablespoons Extra Virgin olive oil

3 tablespoons Himalayan sea salt

8 medium garlic cloves, halved

2 tablespoons fresh rosemary leaves

2 tablespoons fennel seeds, lightly crushed

1 tablespoon whole black peppercorns, lightly crushed

1 teaspoon lemon juice

Preparation:

1. Rinse turkey breast and pat dry.

2. In a small bowl, whisk together the oil, lemon juice herbs and seasonings, to form a paste.

3. Rub both sides of the turkey with paste, covering completely.

Cooking Options:

1. Oven roasted: Place turkey breast in a shallow roasting pan and cover. Bake at 325° for 1-1/4 to 1-3/4 hours or until juices run clear and a thermometer reads 170°, basting with seasoning mixture, if needed.

2. Slow Cooker: Place turkey breasts in the slow cooker. Cover, and cook on high for 3-4 hours or on low for 5-6 hours. Baste with seasoned liquid, if needed.

*Basting Tip:

To prevent dryness, check occasionally and add a small amount of water, if needed. For extra flavor, reserve a small amount (~1 teaspoon) of the paste, added to ~1/4 cup water to use for basting.






Cholesterol 52 mg



7-Day Meal Plan

No-Potato Mashed Potatoes (Serves 2; ~1 ¼ cup/serving)

Ingredients:

2 small Rutabagas

1 large shallot, peeled and sliced

2 cloves garlic, peeled and minced

1-2 tablespoons butter

Salt and Pepper to taste.

Vegetable or chicken stock, low sodium (optional)

Plain almond milk (optional)

Fresh parsley, chopped (optional)

Preparation:

1. Peel rutabaga and cut into small cubes. Place them in a large pot of boiling water and cook ~10-15 minutes, or until tender.

2. In the meantime, place olive oil in skillet and gently sauté sliced shallots and minced garlic until tender and golden brown.

3. Once rutabagas have reached desired tenderness, drain and place in a large bowl. Mash using a fork or potato masher, or mixer until fluffy. For a creamier consistency, you can add a little vegetable or chicken stock, or a splash of plain almond milk. Then add the mixture of shallots, garlic and olive oil, fold in or whip to desired consistency. Add a dash of salt and fresh black pepper, to taste.

4. Sprinkle with freshly chopped parsley (optional).






Cholesterol 0 mg



7-Day Meal Plan

Sunday

Breakfast

Crustless Sausage & Mushroom Quiche(Serves 8)

Ingredients:

3/4-pound Country Style Paleo Breakfast Sausage (see recipe)

8 eggs

6 ounces Swiss cheese

½-cup mushrooms, sliced

Preparation:

1. Preheat oven to 350 F.

2. Prepare ingredients for sausage according to recipe and add to a hot skillet. Using a spatula or wooden spoon, cook the sausage until it begins to crumble, and then add the sliced mushrooms. Continue cooking until sausage is done and the mushrooms soften.

3. Add sausage mixture to the bottom of a greased quiche pan or pie plate.

4. Beat eggs and egg whites in a bowl, and then add the cheese. Pour egg mixture over the sausage.

5. Bake in the oven for ~45-55 minutes, or until the center is solid.

6. Let stand ~10 minutes, cut into 8 slices, and serve.




*Omega-3 297 mg Dietary fiber .5 g


Cholesterol 88 mg



7-Day Meal Plan

Country Style Paleo Breakfast Sausage(Serves 6)

Ingredients:

½-pound lean ground pork loin

½-pound ground turkey breast

1 teaspoon dry mustard

1-teaspoon onion powder

1-teaspoon sage

1 teaspoon ground black pepper

Pinch of ground cloves


½-teaspoon red pepper flakes (optional)

Preparation:

1. Add all ingredients to a large bowl and mix together. In a large bowl, mix all the ingredients together.

2. For sausage patties: form mixture into 12 patties. Drizzle skillet with oil, cover and brown the sausage over medium heat ~5 minutes each side, or until juices run clear.

3. For ground sausage, prepare mixture as described. Add to heated, oiled skillet. Using a spatula or wooden spoon, break up the sausage until it begins to crumble, and continue cooking until browned, and juices are clear.




*Omega-3 352 mg Dietary fiber .6 g


Cholesterol 57 mg



7-Day Meal Plan

Lunch

Blazing Chicken Salad with Roasted Broccoli & Tomatoes(Serves 6; ~1 ½ cups/serving)

Ingredients:

6 boneless, skinless chicken breasts

4 cups broccoli florets

1 pint of cherry tomatoes, halved

5 tablespoons butter or coconut oil

1 clove garlic, minced

1 teaspoon freshly ground pepper

½-teaspoon chili powder

1/4 tsp. each cayenne pepper (or 1/8 tsp. red pepper flakes), thyme, cinnamon, and ground ginger

1/4 cup lemon juice, unsweetened

Preparation:

1. Place chicken in a skillet or saucepan. Add enough water to cover the chicken, cook over high heat until water begins to simmer. Cover, reduce heat and continue to simmer gently for ~10 - 12 minutes (or until the chicken is cooked through and no longer pink in the middle.

2. Carefully remove the chicken from the pan and allow it to cool on a cutting board. Using two forks shred the chicken into bite-size pieces.

3. Meanwhile, bring a large pot of water to a boil, add broccoli and gently steam, but still leaving it firm. Quickly rinse in cold water and drain thoroughly.

4. Heat butter or coconut oil in a deep heavy skillet and sauté broccoli until slightly charred, and then add tomatoes roasting until the skins begin to split. Transfer broccoli and tomatoes to a plate to cool.

5. In the same skillet, heat the remaining butter or coconut oil in the pan over medium heat. Combine seasonings and add to skillet. Using a wooden spoon, constantly stir the mixture for ~30-45 seconds, until fragrant.

6. Add minced garlic and slowly pour in lemon juice (carefully avoid splattering), then remove the pan from the heat. Continue to stir ingredients, scraping up any roasted bits left in the pan. In a large bowl, combine the shredded chicken, and broccoli tomato mixture.

7. Drizzle with the warm dressing, toss gently to coat, and serve.



7-Day Meal Plan

Additional Options:

• Seasonings can be modified according to preferred amount of spiciness.

• Dish can also be made ahead and stored in the refrigerator for up to 2 days.






Cholesterol 44 mg

Dinner

Grilled Alaskan Salmon with Garlic and Lemon(Serves 4)

Ingredients:

4 tablespoons chopped fresh basil

1 tablespoon chopped fresh parsley

1 tablespoon minced garlic

2 tablespoons lemon juice

4 salmon fillets (wild Alaskan Coho), each 5 ounces

Cracked black pepper, to taste

4 green olives, chopped

4 thin slices lemon

6 tbsp. Extra Virgin olive oil

Preparation:

1. Preheat grill or broiler pan. Lightly brush each fillet with ~1 Tbsp. of olive oil, and sprinkle with fresh cracked black pepper.

2. Next, combine basil, parsley, lemon juice and minced garlic in a small bowl, and use a spoon to evenly distribute the mixture over each filet. Slice lemon and set aside.

3. Once grill has reached high heat, spray the grill rack or broiler pan with coconut oil spray to prevent the fish from sticking. Gently place each fillet, herb side down, and grill over high heat for ~3-4 minutes (or until the edges turn white).



7-Day Meal Plan

4. Reduce the heat and remove the fish from the grill, gently turning it over onto a piece of aluminum foil, and allow it to continue cooking until the fillet is opaque in color, ~4 more minutes.

5. Remove from heat, garnish with green olives and lemon slices, if you prefer.

Additional Options:

Swordfish, halibut, sea bass or any other whitefish are also good alternatives.






Cholesterol 196 mg

Portobellos Tapenade (Serves 4; ~164 g/serving)

Ingredients:

1 cup chopped tomatoes1/4 cup chopped Kalamata olives1 teaspoon minced garlic1 egg, beaten2 teaspoons extra-virgin olive oil, divided½ teaspoon finely chopped fresh rosemary

1/8 teaspoon freshly ground pepper1/8 tsp. ground ginger4 Portobello mushroom caps, 5 inches wide2 tablespoons lemon juice

2 tsp. balsamic vinegar

Preparation:

1. Finely chop tomatoes, olives and rosemary, and mince garlic. Combine egg (beaten), 1-teaspoon olive oil, tomatoes, olives, garlic, rosemary, pepper and ginger in a small bowl.

2. Preheat grill to medium. Discard mushroom stems. Remove brown gills from the undersides of the caps using a spoon; discard gills. Mix the remaining 1-teaspoon oil, lemon juice and balsamic vinegar in a small bowl. Brush the mixture over both sides of the caps. Spray a grill rack.



7-Day Meal Plan

3. Place the caps on the rack, stem sides down, cover and grill until soft, about 5 minutes per side. Remove from the grill and fill with the tomato mixture. Return to the grill, cover, and cook about 3 minutes more, until heated through.

Optional Additions: Fresh spinach, (or other dark leafy green vegetable), chopped zucchini






Cholesterol 47 mg


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