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Paleo Dec 16 6 Days Paleo Dec 16 6 days Mon Tue Wed Thu Fri Sat No-Oatmeal No-Oatmeal AIP Vanilla Breakfast AIP Vanilla Breakfast AIP Vanilla Breakfast Scrambled Ham and t s Shake Shake Shake Eggs a f k a e r B Meat Muffins Meat Muffins Meat Muffins Meat Muffins Meat Muffins Green Pineapple Ginger Smoothie with Aloe 1 k c a n S Fennel, Radicchio & Italian Quiche Fennel, Radicchio & Greek Chicken Salad Meatloaf Spaghetti Squash with Grapefruit Salad Grapefruit Salad Kale Pesto h c n u L Rutabaga Mash Simple Pork Tenderloin Dark Chocolate Berry Apple with Nut/Seed Dark Chocolate Berry Apple with Nut/Seed Dark Chocolate Berry Apple with Nut/Seed Chia Pudding Keto Butter Chia Pudding Keto Butter Chia Pudding Keto Butter 2 k c a n S Italian Quiche Red Thai Coconut Curry Greek Chicken Salad Meatloaf Spaghetti Squash with Spinach & Goat Cheese Prawns Kale Pesto Stuffed Mushrooms r e n n i Low Carb Crust Steamed Broccoli Roasted Sweet Potato Rutabaga Mash Simple Pork Tenderloin Roasted Garlic Chicken D Rounds Thighs Karen Martel [email protected] Paleo Dec 16 98 items Fruits Vegetables Bread, Fish, Meat & Cheese 3 Apple 4 cups Baby Spinach 2 pieces Back Bacon 1/2 Avocado 1/2 cup Basil Leaves 1 1/4 lbs Chicken Breast 3/4 cup Blueberries 4 cups Broccoli 1 lb Chicken Thighs With Skin 2 Grapefruit 1 stalk Celery 1/2 cup Goat Cheese 2 Lemon 4 cups Cherry Tomatoes 1/2 cup Mozzarella Cheese 1 Lime 2 tbsps Chives 2 lbs Pork Tenderloin 3/4 cup Raspberries 1 Cucumber 20 Prawns 1 bulb Fennel 3 pieces Prosciutto Breakfast 12 Garlic 4 lbs Regular Ground Beef 1 Garlic Cloves 1/3 cup All Natural Almond Butter 2 tsps Ginger Condiments & Oils 3 tbsps Maple Syrup Or Raw Honey 1/2 cup Green Bell Pepper 0 Stevia To Taste 3 2/3 tbsps Balsamic Vinegar 1 1/2 cups Kale Leaves 3 tbsps Coconut Aminos 1/4 cup Mint Leaves Seeds, Nuts & Spices 1 1/2 tbsps Coconut Oil 2/3 cup Mushrooms 1 tbsp Dijon Mustard Black Pepper 1/4 tsp 1 tbsp Parsley 1 1/8 cups Extra Virgin Olive Oil Chia Seeds 1/2 cup 3 cups Radicchio 1 cup Pitted Kalamata Olives Cinnamon 1/4 tsp 3/4 cup Red Onion 2 tbsps Thai Red Curry Paste Clean Steak Seasoning 2 tsps 4 cups Rutabaga 1 tbsp Worcestershire Flax Meal 2 tbsps 2 tbsps Shallot 2 tbsps Fresh Rosemary 1 Spaghetti Squash Cold Greek Seasoning 2 tbsps 2 Sweet Potato Hazelnuts Butter 1/3 cup 16 White Button Mushrooms 3 2/3 tbsps Hemp Seeds Coconut Butter 1/4 cup 1/4 cup White Onion 3 tbsps Oregano Egg 2 tsps 1 Yellow Bell Pepper 7 Pine Nuts Eggs 1/4 cup 1 Yellow Onion 2 Sea Salt Grapefruit Juice 1 1/16 tbsps 1 cup Zucchini 2 tbsps Sea Salt & Black Pepper Organic Cream 1/4 tsp 1 Zucchini 1 cup 2 Sea Salt & Black Pepper 2 1/2 cups Unsweetened Almond Milk 1/4 cup Walnuts Boxed & Canned Other Frozen 1 Coconut Cream Collagen Peptides 1 1/2 cans Cold Canned Coconut Milk 3 tbsps Frozen Banana Ice Cubes 1 1/2 1 can Organic Coconut Milk 4 Frozen Pineapple Pure Aloe Juice 1 cup 1/2 tsp Sea Salt And Black Pepper 1 1/2 fl ozs 1/2 cup Frozen Spinach 1 1/4 cups Water Baking 1 tbsp Alcohol Free Vanilla Karen Martel [email protected] 1 1/4 cups Almond Flour 2 tsps Arrowroot Powder 1 1/2 tbsps Cocoa Powder 1/2 cup Coconut Flour 2 tbsps Monk Fruit Sweetener 1 tsp Raw Honey 1/4 cup Unsweetened Shredded Coconut 1 1/3 tsps Vanilla Extract 1/4 tsp Xanthum Gum Karen Martel [email protected] No-Oatmeal 12 ingredients · 10 minutes · 2 servings Directions Ingredients 1. Add all ingredients (except maple syrup, walnuts, and vanilla extract) to a medium size 1 cup Unsweetened Almond Milk sauce pan over medium to low heat. 1/4 cup Hemp Seeds 2. Mix well. It will start to thicken up right away but keep stirring until it's warmed through no 1/4 cup Almond Flour more than 5 minutes. 1/4 cup Unsweetened Shredded Coconut 3. Remove from heat and stir in the vanilla. 2 tbsps Flax Meal (grind whole flax in coffee 4. Pour into bowls and top with coconut cream, sweetener if desired, and chopped walnuts grinder) (or nuts of choice). 2 tbsps Chia Seeds Notes 1/16 tsp Sea Salt (just a pinch) 2 tbsps Monk Fruit Sweetener (opt, or sweetener Meal Prep: of choice) Add all dry ingredients to container to have on hand for quick prep. Or prepare the night 1 tsp Vanilla Extract before to have in fridge for quick reheat. 1/4 cup Walnuts (chopped, or whatever nuts you Fruit: want) Add chopped fruit or berries (for lower carb option). 1/4 tsp Cinnamon (to top) 1 Coconut Cream (for serving) Karen Martel [email protected] AIP Vanilla Breakfast Shake 6 ingredients · 5 minutes · 1 serving Directions Ingredients 1. Add all ingredients into a high powered blender except melted coconut butter. Blend on 1/2 Frozen Banana high until combined. Pour coconut butter in while blending to ensure it doesn't solidify at 1/2 can Cold Canned Coconut Milk the bottom. 1 tbsp Coconut Butter (melted, or coconut oil or 2. If you do not have coconut butter, you can use unsweetened coconut flakes instead and MCT) combine with all ingredients at the same time. 1 tsp Alcohol Free Vanilla 1 tbsp Maple Syrup Or Raw Honey (or less, to taste) 1 tbsp Collagen Peptides Karen Martel [email protected] Scrambled Ham and Eggs 6 ingredients · 8 minutes · 2 servings Directions Ingredients 1. In a skillet, fry diced back bacon until slightly brown on both sides. Remove from pan and 6 Egg put to the side. 2 pieces Back Bacon 2. In the same skillet, melt the butter and turn to medium low heat. 2 tbsps Chives (chopped) 3. In a bowl, crack eggs and add water, salt, pepper and chives. With a whisk or fork, mix 1/4 tsp Sea Salt & Black Pepper until completely combined. 2 tsps Butter 4. Pour into hot and buttered pan. Add ham. With a spatula, stir slowly scraping the bottom of the pan until eggs are completely cooked but not browning. Note: Add grated cheese if 1 tbsp Water you want. Turn off the heat and put a lid to melt cheese. Karen Martel [email protected] Meat Muffins 13 ingredients · 1 hour · 6 servings Directions Ingredients 1. Preheat oven 375 degrees. In a medium saucepan heat olive oil over medium high heat. 2 lbs Regular Ground Beef Add onions, garlic, celery, zucchini sauté for a few minutes then add oregano, parsley, 1 Egg (Beaten. Remove for autoimmune . ) balsamic, salt and pepper. Continue cooking for another minute then remove from heat. 1 Zucchini (Shredded ) 2. In a large bowl add ground beef, egg, dijon, worchestire sauce, cooked vegetables and mix thoroughly. 1 Yellow Onion (Diced ) 3. Place equal amounts into a 12 tin muffin tray. Cook for 45 minutes or cooked through. 1 stalk Celery (Diced) 2 Garlic Notes 2 tsps Oregano 1 tbsp Parsley Barbeque Sauce Brush the tops with your favourite barbeque sauce. 1 tbsp Dijon Mustard 1 tbsp Worcestershire 1 tbsp Extra Virgin Olive Oil 2 tsps Balsamic Vinegar 1 Sea Salt & Black Pepper (To taste ) Karen Martel [email protected] Green Pineapple Ginger Smoothie with Aloe 7 ingredients · 5 minutes · 1 serving Directions Ingredients 1. Add water, aloe, kale and ginger to a high-speed blender and blend until kale is pureed. 1 cup Water 2. Add remaining ingredients and blend until smooth. Serve immediately. 1 1/2 fl ozs Pure Aloe Juice 1/2 cup Kale Leaves (finely chopped) Notes 2 tsps Ginger (peeled and grated) 1 cup Frozen Pineapple (chunks) No Aloe Juice Use fresh aloe leaf gel or coconut water instead. 1/2 Avocado (fresh or frozen) Likes it Sweet 4 Ice Cubes Add raw honey to taste. Karen Martel [email protected] Fennel, Radicchio & Grapefruit Salad 10 ingredients · 25 minutes · 4 servings Directions Ingredients 1. Add the sliced fennel, radicchio and shallot to a large salad bowl. 1 bulb Fennel (cored and thinly sliced) 2. In a small bowl, combine the grapefruit juice, extra virgin olive oil, honey, and sea salt. 3 cups Radicchio (thinly sliced) Mix well. 2 tbsps Shallot (thinly sliced) 3. Add the grapefruit slices, mint and hazelnuts to the salad bowl and drizzle with the 2 tbsps Grapefruit Juice dressing. Enjoy! 1/4 cup Extra Virgin Olive Oil Notes 1 tsp Raw Honey 1/8 tsp Sea Salt No Radicchio 2 Grapefruit (peeled and pulled apart into pieces) Use endive or romaine lettuce instead. 1/4 cup Mint Leaves (thinly sliced) No Grapefruit Use navel orange instead. 1/3 cup Hazelnuts (toasted and chopped) No Honey Use maple syrup instead. Karen Martel [email protected] Dark Chocolate Berry Chia Pudding Keto 7 ingredients · 3 hours · 3 servings Directions Ingredients 1. In a mixing bowl combine the chia seeds and cocoa powder. Whisk to combine. Then 1/3 cup Chia Seeds slowly whisk in almond milk until all the cocoa powder is dissolved. Next, whisk in the 1 1/2 tbsps Cocoa Powder Stevia and vanilla. 1 1/2 cups Unsweetened Almond Milk 2. Cover the bowl and refrigerate for at least 3 hours, or overnight. Stevia To Taste 3. For serving, divide chia pudding equally between bowls and top with berries.
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