Sprin� Favo�ite�

PARSNIPS

RHUBARB

KUMQUATS

ASPARAGUS

MANGO

Easy Paleo Meals 69 spring: week 1 Monday Tuesday Wednesday Thursday F�iday Saturday

Scones (any Strawberry “Coffee” Best-Ever type)* X2 Rhubarb Smoothie X4 Pancakes Gummies* breakfast

p. 176 p. 170 p. 142 p. 158

Antipasto Cream of leftover Pizza Antipasto Portuguese- Plate Mushroom Quiche 2.0 Plate Inspired Skillet lunch Soup X2 Eggs

p. 311 p. 208 p. 311 p. 194

Individual Pot Pizza Quiche Southwest Chicken Pies X2** 2.0 Pasta Nuggets X2 dinner p. 302

and Rainbow Beet Salad X2 p. 316 p. 192 p. 256 p. 224

* Make ahead. Note: The recipes in this meal plan use a total of 5 batches of “cheese” base. For efficiency, make ** When doubled, the pot pie recipe makes 12 2 double batches and 1 single batch in one go single-serving pies. The leftover pies can be and store them in the fridge for use throughout frozen and enjoyed later. the week. (Note that the quiche and skillet eggs X2 = Make a double batch. recipes require 1 batch of “Cheese” Base with X4 = Make 2 double batches. Cashews; the nut-free version can be used in the pot pies and soup, if desired.

70 chapter 5: Meal Plans & Menus shopping list

Produce: Eggs & Milk: Sweeteners: assortment of veggies for eggs, 2 dozen large honey, about ¾ cup Antipasto Plate (see p. 311 for ideas), 4 pounds almond milk, unsweetened, liquid , 10 drops 3 cups or cilantro, fresh, 1 small maple syrup (for serving with bunch coconut milk, full-fat, 3½ pancakes) (13½-ounce) cans, plus 4 cans Medjool dates, 4 carrots, 8 large (two of them if making Nut-Free “Cheese” fat, ideally 2 inches wide) Base for Individual Pot Pies and , 2 bunches Cream of Mushroom Soup Flours & Baking Mixes: golden beets, 2 large or 4 small almond flour, 4 cups green onions, 2 Nuts & Seeds: arrowroot or tapioca flour, mushrooms, sliced, 32 ounces cashews, raw, 1½ cups, plus 6 1 tablespoon, plus ½ cup if making Nut-Free “Cheese” red beets, 2 large or 4 small cups if making “Cheese” Base with Cashews for Individual Pot Base for Individual Pot Pies and red bell peppers, 2 Pies and Cream of Mushroom Cream of Mushroom Soup red onion, 1 small Soup Pancake & Muffin Mix (p. 133), 1²⁄� cups rhubarb, fresh or frozen, golden flax seeds, ¼ cup 10 ounces walnut pieces, raw or roasted, Note: If you do not have ½ to ¾ cup (optional) premade mix on hand, you tomatoes, 2 large will need 3¼ cups (410 g) vegetable and/or meat pizza coconut flour, 3¼ cups (406 toppings, 1½ cups prepped g) arrowroot or tapioca flour, Fats & Oils: 2¾ cups (306 g) almond white-fleshed sweet potatoes, avocado oil, ¼ cup or cashew flour, and 2 1¼ pounds (about 3 large) tablespoons (36 g) baking ghee or avocado oil, ½ cup plus yellow onions, 4 soda. 2 tablespoons apples, 2 Scone & Pie Crust Mix (p. 133), ghee or bacon fat, 1 tablespoon 9½ cups blood oranges, 2 ghee or coconut oil, 1 cup Note: If you do not have lemons, 2 (8 ounces) premade mix on hand, you ghee or palm shortening or will need 3¼ cups (410 g) coconut oil, 1 cup (8 ounces) coconut flour, 3¼ cups (406 Meat & Broth: g) arrowroot or tapioca flour, assortment of nitrate-free deli 2¾ cups (306 g) almond or meat for Antipasto Plate (see p. Frozen Foods: cashew flour, 1¼ cups (145 g) 311 for ideas), 2 pounds ground golden flax seeds, strawberries, frozen, 10 ounces 2 tablespoons (36 g) baking chicken breast, boneless and soda, and ½ teaspoon (6 g) skinless, 7 pounds fine sea . ground beef, 1 pound chicken broth (p. 131), 15½ cups

Easy Paleo Meals 71 : , Dressings & Miscellaneous Items: Sauces: , 2 teaspoons marinated artichoke hearts, Apple Cider Vinaigrette (p. 121), 2 (6½-ounce) jars powder, ¼ teaspoon ½ cup For the scones: ½ cup dairy- ground , 1½ teaspoons Note: If you do not have free chocolate chips (70% powder, ¼ teaspoon premade dressing on hand, cacao), or 1 heaping cup freeze- Italian , 1 teaspoon you will need ¾ cup extra- dried strawberries, or 1 cup virgin olive oil, ¼ cup apple sliced almonds and ¼ teaspoon , ¼ teaspoon cider vinegar, 2 teaspoons almond extract honey, ½ teaspoon fine sea smoked , ½ teaspoon powdered collagen (also salt, and ¹⁄� teaspoon ground called collagen hydrolysate or Everyday Seasoning (p. 117), . about 1½ tablespoons collagen peptides), ½ cup Creamy Honey Dijon Dressing cooking sherry, ¼ cup Note: If you do not have (p. 121), 1 cup premade seasoning on hand, dandelion tea, 8 bags you will need 2 tablespoons Note: If you do not have onion powder, 2 tablespoons premade dressing on hand, gelatin, grass-fed, ¹⁄� cup , 2 tablespoons you will need ½ cup raw garlic-stuffed green olives, fine sea salt, 1 tablespoon cashews, ½ cup extra-virgin 16 ounces smoked paprika, and 1 olive oil, 1 tablespoon apple Kalamata olives, pitted, teaspoon chili powder. cider vinegar, 1 teaspoon honey, 1 teaspoon gluten-free 16 ounces Salt Blend (p. 117), 1½ Dijon , ½ teaspoon pickles, naturally fermented, 8 tablespoons fine sea salt, and ¹⁄� teaspoon sun-dried tomatoes, about Note: If you do not have onion powder. ½ cup premade seasoning on hand, you will need ¼ cup leek roasted red peppers, 16-ounce flakes or 2¾ teaspoons celery jar seeds, 2½ tablespoons fine sea salt, 1 tablespoon herbes de , 1 teaspoon onion powder, and ½ teaspoon garlic powder. (Herbamare salt blend is a good store- bought alternative.)

72 chapter 5: Meal Plans & Menus spring: week 2 Monday ^ Tuesday Wednesday Thursday F�iday Saturday

Strawberries Crepes Strawberries Cherry Yellow Pepper & Cream & Cream Muffins* Baked Eggs X2 N’Oatmeal X4 N’Oatmeal< X4 with bacon breakfast

p. 180 p. 157 p. 180 p. 172 p. 191

BLT on Apple & Apple & deli turkey leftover Antipasto Sandwich Jicama Jicama on Sandwich Orange Plate lunch Bread* Sandwiches X2 Sandwiches X2 Bread Chicken with p. 300 p. 300 Broccoli

and and leftover Ranch Slaw X2 Ranch Slaw p. 270 p. 218 p. 270 p. 311

Veggie One-Pot Pizza Orange Cracker Pizzas Faux Burritos** X2 Pasta X2 Chicken with Rotisserie dinner Broccoli X2 Chicken with Potatoes***

p. 232 p. 248 p. 254 p. 284 p. 296

* Make ahead. (Make 2 loaves of Sandwich Bread < Though the N’Oatmeal is eaten twice in the for the week.) week, it doesn’t reheat well, so it should be made in 2 quadruple batches. ** On Monday morning, soak the sunflower seeds for the Veggie Burritos. X2 = Make a double batch. *** Put the chicken in the slow cooker on X4 = Make a quadruple batch. Saturday morning. ^Optional: On Monday morning, put 2 cans of coconut milk in the fridge to chill for making Whipped Coconut Cream for the crepes on Tuesday morning.

Easy Paleo Meals 73 shopping list

Produce: Meat & Broth: Nuts & Seeds: assortment of veggies for assortment of nitrate-free deli cashews, raw, 1½ cups (if Antipasto Plate (see p. 311 for meat for Antipasto Plate (see p. making “Cheese” Base with ideas), 2 pounds 311 for ideas), 1 pound Cashews for One-Pot Pizza Pasta) plus 1 cup (if making basil, fresh, 16 large leaves deli meat of choice, nitrate- cashew milk for mashed free, for Jicama Sandwiches, 1 broccoli, 2 heads (about 3 potatoes) pound pounds total) seeds, for garnish deli turkey for sandwiches, butternut squash, 2 large (optional) 1 pound carrots, ½ pound (about 1 bunch) sunflower seeds, raw, 1 cup bacon, 3 (8-ounce) packages cherry tomatoes, 8 chicken breast, boneless and collard greens, 4 large leaves skinless, 2 pounds Fats & Oils: garlic, 4 chicken, whole, 3 to 4 pounds avocado oil, ½ cup plus 2 tablespoons , fresh, 2-inch piece Italian sausage, mild, 18 ounces coconut oil, ¼ cup, plus more golden beets, 2 large or 4 small pepperoni, 5 ounces for cooking green onions, 4 chicken broth (p. 131), 3½ cups ghee, 1 tablespoon jicama, 4 fist-sized or larger ghee or avocado oil, ¼ cup plus lettuce, 1 small head Eggs & Milk: 2 tablespoons red cabbage, 2 heads eggs, 2 dozen large ghee or bacon fat, 2 tablespoons red onion, 1 almond milk, unsweetened, ghee or palm shortening, ¼ cup romaine lettuce, 8 leaves 6½ cups Note: For nut-free russet potatoes, 2½ pounds Sweeteners: (about 6 large) Strawberries & Cream N’Oatmeal, replace 6 cups honey, up to ¹⁄� cup tomatoes, 2 large of the almond milk with 3½ liquid vanilla stevia, about [13½-ounce] cans of full-fat watercress, 2 bunches ¼ teaspoon coconut milk. white-fleshed sweet potatoes, maple syrup, ¼ cup 2½ pounds (about 6 large) coconut milk, full-fat, 13½-ounce can, plus 2 cans yellow bell peppers, 2 (if making Whipped Coconut apples, 4 Cream for crepes), plus 1 can (if making Nut-Free “Cheese” berries of choice, 1 pint, for Base for One-Pot Pizza Pasta), crepes (optional) plus ½ cup (if making nut-free cherries, fresh or frozen, 1½ cups mashed potatoes) oranges (for juicing), 7 Hazelnut Coffee Creamer (p. 114; optional), ¼ cup lemon, 1 small Note: To make, you will need 8 ounces (1¾ cups) blanched hazelnuts and 2 soft pitted Medjool dates.

74 chapter 5: Meal Plans & Menus Flours & Baking Mixes: Spices: Pizza Sauce (p. 130), 2½ cups arrowroot or tapioca flour, 2 ground (optional Note: To make a double teaspoons, plus 2 tablespoons substitute for lemon juice in batch, you will need two if making Nut-Free “Cheese” Apple Sandwiches) 7-ounce jars tomato paste, Base for One-Pot Pizza Pasta 14 ounces strained tomatoes garlic powder, ¼ teaspoon (from one 24-ounce jar), Coconut Porridge Mix (p. 112), , 1 teaspoon 2 teaspoons apple cider 6 cups vinegar, 1 tablespoon plus 1 red pepper flakes (for garnish; Note: If you do not have teaspoon Italian seasoning, 1 optional) premade mix on hand, teaspoon onion powder, and you will need ½ cup plus Everyday Seasoning (p. 117), ½ teaspoon garlic powder. 2 tablespoons golden flax 1 tablespoon, plus more if using seeds, 10 cups unsweetened to season Easy Chicken shredded coconut, 1 teaspoon Note: If you do not have Miscellaneous Items: ground cinnamon, and ½ premade seasoning on hand, apple cider vinegar, ¼ cup plus teaspoon fine sea salt. you will need 2 tablespoons 1 tablespoon Pancake & Muffin Mix (p. 133), onion powder, 2 tablespoons coconut aminos (for dipping 2 cups garlic powder, 2 tablespoons burritos) fine sea salt, 1 tablespoon Note: If you do not have smoked paprika, and 1 active dry yeast, about premade mix on hand, you teaspoon chili powder. 1½ tablespoons will need 3¼ cups (410 g) coconut flour, 3¼ cups (406 Salt Blend (p. 117), 1 tablespoon freeze-dried strawberries, g) arrowroot or tapioca flour, plus 1¼ teaspoons, plus more if ½ cup using to season Easy Chicken 2¾ cups (306 g) almond garlic-stuffed green olives, or cashew flour, and 2 Note: If you do not have 8 ounces tablespoons (36 g) baking premade seasoning on hand, gelatin, grass-fed, 1 teaspoon soda. you will need ¼ cup leek (optional; for Whipped Coconut flakes or 2¾ teaspoons celery Pizza & Bread Mix (p. 133), Cream) 4½ cups seeds, 2½ tablespoons fine sea salt, 1 tablespoon herbes Kalamata olives, pitted, Note: If you do not have de Provence, 1 teaspoon onion 8 ounces premade mix on hand, you powder, and ½ teaspoon will need 3¼ cups (410 g) marinated artichoke hearts, garlic powder. (Herbamare coconut flour, 3¼ cups (406 6½-ounce jar salt blend is a good store- g) arrowroot or tapioca flour, bought alternative.) pickles, naturally fermented, 4 just under 2 tablespoons (30 g) baking soda, 1 tablespoon powdered collagen (also plus 2 teaspoons (14 g) called collagen hydrolysate or Condiments, Dressings & collagen peptides), about 1½ psyllium husk powder, and 1 Sauces: tablespoon plus 1½ teaspoons tablespoons (30 g) fine sea salt. mustard, gluten-free, or Paleo- roasted red peppers, 8 ounces friendly mayonnaise (optional; Scone & Pie Crust Mix (p. 133), for sandwiches) strained tomatoes, 2 cups 1 scant cup (p. 120), 1 to 2 sunflower seed butter, without Note: If you do not have cups added sugar, ½ cup premade mix on hand, you will need 3¼ cups (410 g) Note: To make 1 batch (about vanilla extract, 1 teaspoon coconut flour, 3¼ cups (406 1½ cups), you will need ½ cup (optional; for Whipped Coconut g) arrowroot or tapioca flour, raw cashews, ½ cup extra- Cream) 2¾ cups (306 g) almond or virgin olive oil, ½ lemon, white rice, 2 cups cooked, for cashew flour, 1¼ cups (145 g) 1 tablespoon apple cider Veggie Burritos, or 1 small head ground golden flax seeds, 2 vinegar, ½ teaspoon dried cauliflower (enough to make tablespoons (36 g) baking weed, ½ teaspoon onion 2 cups cooked cauli-rice) soda, and ½ teaspoon (6 g) powder, and 1 small fine sea salt. garlic.

Easy Paleo Meals 75 Summer Favo�ite�

TOMATOES

ZUCCHINI

PLUMS

PEACHES

SWISS CHARD

Easy Paleo Meals 77 summer: week 1 Monday Tuesday < Wednesday^ Thursday F�iday Saturday

Banana Blueberry Detox Piña Best-Ever Bread* Muffins Colada X4 Pancakes breakfast

p. 276 p. 174 p. 144 p. 158

Curry Chicken Barbecue Egg Boats X2 leftover Hot Dog Boats Salad Wraps* Chicken Salad Creamy lunch X2 Roasted Tomato Soup and Focaccia

p. 307 p. 310 p. 189 p. 304

Zucchini Lime Barbecue Fettuccine Creamy Barbecue Mediterranean Cilantro Pie Chicken Salad Alfredo Roasted Chicken Pizza Zucchini Salad dinner Tomato Soup X2 p. 206 and Focaccia X2 p. 196 p. 310 p. 264 p. 278 p. 292 p. 226

* Make ahead. X2 = Make a double batch.

78 chapter 5: Meal Plans & Menus shopping list

Produce: Meat & Broth: Fats & Oils: basil, fresh, 1 small bunch chicken breast, boneless and avocado oil, ½ cup, plus more skinless, 6 pounds for cooking broccoli, 1 head (about 1½ pounds) hot dogs, nitrate-free, 8 coconut oil, ½ cup celery, 8 stalks sardines, 2 (3.75-ounce) cans coconut oil or ghee, ½ cup cherry tomatoes, 1 pint chicken broth (p. 131), 4 to 6 extra-virgin olive oil (for cups (quantity depends on type serving with focaccia) cilantro, fresh, 1 bunch of noodle used for Fettuccine ghee or avocado oil, ¾ cup garlic, 2 cloves Alfredo) ghee or coconut oil, 2 ginger, fresh, 2-inch piece, or tablespoons, plus more for 2 teaspoons ginger powder Eggs & Milk: cooking golden beets, 4 eggs, 2½ dozen large green onion, 1 almond milk, unsweetened, Sweeteners: lettuce, 2 heads 1 cup coconut sugar, ½ cup lettuce or collard leaves, 8 to 10 coconut milk, full-fat, 2 honey, about ¹⁄� cup (for chicken salad wraps) (13½-ounce) cans, plus 2½ liquid vanilla stevia, about mint, fresh, 1 handful (optional) or 3 cans if making Nut-Free “Cheese” Base (quantity 1 teaspoon , fresh, 1 bunch depends on type of noodle maple syrup (for serving with red onion, 1 used for Fettuccine Alfredo) pancakes) russet potatoes or sweet potatoes, 6 large Nuts & Seeds: Flours & Baking Mixes: tomatoes, 6 pounds almonds, sliced, 1 cup almond flour, 2¾ cups , fresh, 2-inch piece, or cashews, raw, 3¾ or 4½ cups, arrowroot or tapioca flour, 2 teaspoons turmeric powder if making “Cheese” Base with 1¼ cups, plus 3 or 4 tablespoons white-fleshed sweet potatoes, Cashews (quantity depends if making Nut-Free “Cheese” 1¼ pounds, or 2 (9-ounce) on type of noodle used for Base (quantity depends packages Cappello’s fettuccine Fettuccine Alfredo) on type of noodle used for yellow onions, 2 walnuts, raw, ½ cup (optional; Fettuccine Alfredo) for Banana Bread) yellow zucchini, 8 coconut flour, 1 cup zucchini, 2 Pancake & Muffin Mix (p. 133), 1²⁄� cups bananas, 4 Note: If you do not have blueberries, fresh or frozen, premade mix on hand, you 2 cups will need 3¼ cups (410 g) lemon, 1 small coconut flour, 3¼ cups (406 g) arrowroot or tapioca flour, lime, 1 2¾ cups (306 g) almond pineapple, 4 cups chunked or cashew flour, and 2 fresh, or 1 pineapple (about tablespoons (36 g) baking 2½ pounds) soda.

Easy Paleo Meals 79 Pizza & Bread Mix (p. 133), Condiments, Dressings & Miscellaneous Items: 2½ cups Sauces: active dry yeast, 2 teaspoons Note: If you do not have Barbecue Sauce (p. 129), apple cider vinegar, 1 tablespoon premade mix on hand, you 2½ cups will need 3¼ cups (410 g) applesauce, unsweetened, ¼ cup Note: To make, you will coconut flour, 3¼ cups (406 need 2 (7-ounce) jars tomato baking soda, 1½ teaspoons g) arrowroot or tapioca flour, paste, ½ cup honey, ¹⁄� cup just under 2 tablespoons (30 Cappello’s fettuccine, 2 apple cider vinegar, 1 ounce g) baking soda, 1 tablespoon (9-ounce) packages, or 1¼ dairy-free dark chocolate plus 2 teaspoons (14 g) pounds white-fleshed sweet (70% cacao or higher), 1 to psyllium husk powder, and 1 potatoes 3 teaspoons chili powder, tablespoon plus 1½ teaspoons 1 teaspoon paste chocolate, dark (80% cacao), (30 g) fine sea salt. (optional), 1 teaspoon Red Boat 3 ounces (optional; for Banana fish sauce, ¾ teaspoon fine Bread) Spices: sea salt, ½ teaspoon garlic Kalamata olives, pitted, ½ cup powder, and ¼ teaspoon ground cinnamon, 2 teaspoons ground celery seed. pickle relish, naturally fermented, ¼ cup ground cumin, ½ teaspoon Caesar Dressing (p. 125) or powdered collagen (also , 2 teaspoons Creamy Italian Dressing (p. 124), about 1 cup called collagen hydrolysate or garlic powder, ½ teaspoon collagen peptides), ¼ cup Note: If making Caesar Italian seasoning, 2 teaspoons Dressing, you will need ½ cup raisins, 1 cup Salt Blend (p. 117), up to raw cashews, ½ cup extra- sauerkraut, naturally 2½ teaspoons virgin olive oil, 1 tablespoon fermented, ½ cup fresh-squeezed lemon juice Note: If you do not have or apple cider vinegar, 1 sun-dried tomatoes, 4 (optional) premade seasoning on hand, teaspoon honey, ¹⁄� teaspoon tomato paste, ½ cup you will need ¼ cup leek onion powder, and 1 small flakes or 2¾ teaspoons celery clove garlic. seeds, 2½ tablespoons fine sea salt, 1 tablespoon herbes If making Creamy Italian de Provence, 1 teaspoon onion Dressing, you will need ½ cup powder, and ½ teaspoon raw cashews, ½ cup extra- garlic powder. (Herbamare virgin olive oil, ¼ cup apple salt blend is a good store- cider vinegar, ½ teaspoon bought alternative.) Italian seasoning, and ¼ teaspoon garlic powder. hot sauce of choice mayonnaise, Paleo-friendly, 1 cup Ranch Dressing (p. 120), about 1 cup Note: To make, you will need ½ cup raw cashews, ½ cup extra-virgin olive oil, ½ lemon, 1 tablespoon apple cider vinegar, ½ teaspoon dried dill weed, ½ teaspoon onion powder, and 1 small clove garlic.

80 chapter 5: Meal Plans & Menus summer: week 2 Monday Tuesday Wednesday Thursday F�iday Saturday

Cinnamon Eggs Baked in Coconut Best-Ever Raisin Bread* Tomatoes X2 Yogurt*@ X2 Pancakes with eggs with nuts and breakfast berries

p. 272 p. 190 p. 182 p. 158

mixed green Funa Salad Antipasto Apple &Jicama mixed green salad tossed Wraps** Plate Sandwiches X2 salad tossed lunch with dressing with your with dressing of choice, favorite no-cook of choice, with with deli meat foods (chips, leftover Easy and chips olives, pickles, Chicken@ and nuts, etc.) chips p. 228 p. 311 p. 300

burgers or Matzo Ball Baja Greek Pizza@ Fish-n-Chips brats and Soup Drumsticks X2 dinner Faux Grilled p. 314 Vegetables and Slow Cooker Baked Potatoes*** X1½ p. 222 p. 204 p. 126 p. 290 p. 312

* Make ahead. @ Use yogurt for breakfast and Greek Pizza. Use Easy Chicken for Greek Pizza and to top salad for ** On Monday night, soak the sunflower seeds for Saturday lunch. the Funa Salad. X1½ = Make one and a half batches. *** Put the potatoes in the slow cooker on Wednesday morning. X2 = Make a double batch.

Easy Paleo Meals 81 shopping list

Produce: Meat & Broth: Flours & Baking Mixes: assortment of veggies for assortment of nitrate-free almond flour, ¼ cup Antipasto Plate (see p. 311 for deli meat for salads and arrowroot or tapioca flour, ½ cup ideas), 2 pounds sandwiches, 2½ pounds coconut flour, ¼ cup assortment of veggies for Faux chicken breast, boneless and Grilled Vegetables (see p. 222 skinless, 2 pounds Pancake & Muffin Mix (p. 133), for ideas), 3 pounds 1²⁄� cups chicken drumsticks, 16 arugula or spinach, 1 handful Note: If you do not have ground beef (for burgers) or (optional) premade mix on hand, you brats, about 1½ pounds will need 3¼ cups (410 g) basil, fresh, 1 handful chicken broth (p. 131), 11 cups coconut flour, 3¼ cups (406 celery, 3 stalks g) arrowroot or tapioca flour, 2¾ cups (306 g) almond cherry tomatoes, 1 cup Eggs & Milk: or cashew flour, and 2 collard greens, 8 large leaves eggs, 2 dozen large tablespoons (36 g) baking garlic, 1 clove soda. almond milk, unsweetened, 1 cup green bell pepper, 1 small Pizza & Bread Mix (p. 133), coconut milk, full-fat, 6 3¾ cups jicama, 2 fist-sized or larger (13½-ounce) cans Note: If you do not have parsley, fresh, 1 small bunch premade mix on hand, you red onion, 1 large or 2 medium Nuts & Seeds: will need 3¼ cups (410 g) coconut flour, 3¼ cups (406 romaine lettuce, 4 leaves nuts of choice, raw, about 1 cup g) arrowroot or tapioca flour, (for topping yogurt) russet or sweet potatoes, just under 2 tablespoons (30 9 large sunflower seeds, raw, 1½ cups g) baking soda, 1 tablespoon plus 2 teaspoons (14 g) salad fixings for lunch salads psyllium husk powder, and 1 on 2 days: 2 heads lettuce plus Fats & Oils: tablespoon plus 1½ teaspoons additional fixings of choice, (30 g) fine sea salt. such as cucumber, cherry avocado oil, 1¼ cups, plus more tomatoes, and mushrooms for cooking Scone & Pie Crust Mix (p. 133), ½ cup tomatoes, 4 large 2 tablespoons ghee Note: If you do not have apples, 2 ghee or avocado oil, ¼ cup premade mix on hand, you berries of choice, 2 cups ghee or coconut oil, ¼ cup, plus will need 3¼ cups (410 g) more for cooking coconut flour, 3¼ cups (406 lemons, 2 g) arrowroot or tapioca flour, 2¾ cups (306 g) almond or Sweeteners: cashew flour, 1¼ cups (145 g) coconut sugar, 1 tablespoon ground golden flax seeds, 2 tablespoons (36 g) baking honey, about ½ cup soda, and ½ teaspoon (6 g) liquid vanilla stevia, ¼ teaspoon fine sea salt. maple syrup, 2 tablespoons, plus more for serving with pancakes

82 chapter 5: Meal Plans & Menus Spices: Condiments, Dressings & Miscellaneous Items: Sauces: ground cinnamon, 1 tablespoon active dry yeast, about Dijon mustard, gluten-free, 1½ tablespoons dill weed, dried, about 1 1 teaspoon, plus more if desired tablespoon almond or lemon extract for sandwiches (optional; for yogurt) garlic powder, ¼ teaspoon mayonnaise, Paleo-friendly, apple cider vinegar, 3 herbes de Provence, ½ teaspoon ¹⁄� cup, plus more if desired for tablespoons Easy Taco Seasoning (p. 116), sandwiches chips cooked in coconut or 2 teaspoons salad dressing of choice, avocado oil, 4 (5-ounce) bags Note: If you do not have enough for lunch salads on garlic-stuffed green olives, premade seasoning on hand, 2 days and to accompany Faux 8 ounces you will need 2 tablespoons Grilled Vegetables (see pp. 120 chili powder, 2 tablespoons to 125 for ingredients) gelatin, grass-fed, about ground cumin, 2 teaspoons 3 tablespoons, or 1 tablespoon onion powder, 2 teaspoons agar powder garlic powder, 2 teaspoons Kalamata olives, pitted, fine sea salt, and ½ teaspoon 10 ounces ground chipotle powder. marinated artichokes, Everyday Seasoning (p. 117), 6½-ounce jar about 2 teaspoons, plus more if using to season Easy Chicken pickle relish, naturally fermented, ¹⁄� cup Note: If you do not have premade seasoning on hand, pickles, naturally fermented, 4 you will need 2 tablespoons powdered collagen (also onion powder, 2 tablespoons called collagen hydrolysate or garlic powder, 2 tablespoons collagen peptides), 2 teaspoons fine sea salt, 1 tablespoon smoked paprika, and 1 probiotic capsules, dairy-free, teaspoon chili powder. equal to about 70 billion active cultures Salt Blend (p. 117), to season Easy Chicken (or use Everyday raisins, ¾ cup Seasoning) roasted red peppers, 8 ounces Note: If you do not have salmon, canned wild Alaskan, premade seasoning on hand, 12 ounces you will need ¼ cup leek flakes or 2¾ teaspoons celery seaweed, dried, ½ teaspoon seeds, 2½ tablespoons fine ground (optional) sea salt, 1 tablespoon herbes sunflower seed butter, without de Provence, 1 teaspoon onion added sugar, ¼ cup powder, and ½ teaspoon garlic powder. (Herbamare vanilla beans, 2 salt blend is a good store- bought alternative.)

Easy Paleo Meals 83 Fall Favo�ite�

APPLES

PERSIMMONS

CRANBERRIES

PUMPKINS

BUTTERNUT SQUASH

Easy Paleo Meals 85 fall: week 1 Monday Tuesday Wednesday < Thursday ^ F�iday Saturday

Mini Boulder Portobello & Crepes Coconut Best-Ever Cream Ham Baked Porridge X4 Pancakes Donuts* X2 Eggs X2 breakfast

p. 162 p. 188 p. 157 p. 178 p. 158

Brassicas leftover mixed green leftover Taco Boats Hot Dog Boats Salad@ X2 Brassicas salad tossed Curried lunch p. 223 Salad with dressing Chicken & and and of choice@, Vegetable Poached Eggs Poached Eggs with deli meat Soup and with bacon with bacon and chips Nacho Cheese Cauliflower p. 188 p. 188 Poppers p. 306 p. 304

Fettuccine Sausage & Egg Curried Chicken Burrito Bowl** Taco Rice Alfredo Pizza & Vegetable Skillet X2 dinner Soup X2 and p. 202 Nacho Cheese Cauliflower Poppers X2 p. 264 p. 288 p. 234 p. 309 p. 315

* Make ahead. ^ On Thursday, make 1 batch of Slow Cooker Baked Potatoes (p. 126) for Taco Boats and Hot < Optional: On Wednesday morning, put 2 cans Dog Boats. of coconut milk in the fridge to chill for making Whipped Coconut Cream for the crepes on ** When making the Burrito Bowl, make a double Thursday morning. batch of taco ground beef and reserve half for Taco Boats. @ Use Ranch Dressing for Brassicas Salad and salad with deli meat. X2 = Make a double batch. X4 = Make a quadruple batch.

86 chapter 5: Meal Plans & Menus shopping list

Produce: Meat & Broth: Nuts & Seeds: avocados, 9 bacon, 3 (8-ounce) packages almonds, sliced, ¼ cup (optional) bell peppers, any color, 4 breakfast sausage, 8 ounces precooked or 12 ounces raw cashews, raw, 2 cups, plus bok choy, 4 to 5 bunches (about ¾ cup or 1½ cups if making 3½ pounds) chicken breast, boneless and skinless, 2 pounds “Cheese” Base with Cashews broccoli, 1 head (about 1½ for Fettuccine Alfredo (quantity pounds) deli meat of choice, nitrate- depends on type of noodle free, for salads, 1 pound butternut squash, 1½ pounds, used) or 1½ pounds pumpkin, or 1 ground beef, 4 pounds pound sweet potato (for 1 cup ham, 4 thin slices Fats & Oils: homemade puree) or 1 cup prepared pumpkin puree (from hot dogs, nitrate-free, 8 avocado oil, 2 tablespoons, one 15-ounce can) chicken broth (p. 131), 8 to 9 plus more for cooking cabbage, 3 heads cups (quantity depends on type bacon fat, 3 tablespoons, plus of noodle used for Fettuccine more for cooking carrots, 4 large Alfredo) coconut butter/cream cauliflower, 2 large heads concentrate, 2 cups cilantro, fresh, 1 bunch Eggs & Milk: coconut oil, ¼ cup, plus more garlic, 2 cloves eggs, 2½ dozen large for cooking onions or leeks, 2 almond milk, unsweetened, ghee, about ¾ cup parsnips, 7 large 1 cup ghee or avocado oil, ¼ cup, plus portobello mushroom caps, 4 almond milk, unsweetened, or 3 tablespoons if using sweet cashew milk, 1½ cups (if using potato noodles for Fettuccine rainbow chard, 1 small bunch or cashew milk, purchase 1 cup Alfredo 8 large leaves raw cashews to make cashew ghee or bacon fat, 2 red onion, 1 milk recipe on p. 143) tablespoons russet or sweet potatoes, almond milk, unsweetened, or ghee or coconut oil, 2 8 large full-fat coconut milk, 3 cups (or tablespoons, plus more for salad fixings for lunch salads 2 cans coconut milk) cooking on 1 day: 1 head lettuce plus coconut milk, full-fat, 2½ additional fixings of choice, (13½-ounce) cans, plus ½ such as cucumber, cherry or 1 can if making Nut-Free Sweeteners: tomatoes, and mushrooms “Cheese” Base for Fettuccine coconut sugar, for topping white-fleshed sweet potatoes, Alfredo (quantity depends porridge (optional) on type of noodle used), plus 1¼ pounds, or 2 (9-ounce) honey, about 1¼ cups packages Cappello’s fettuccine 2 cans if making Whipped Coconut Cream for serving liquid vanilla stevia, about yellow onions, 2 with crepes ½ teaspoon berries of choice, 1 to 2 pints, Hazelnut Coffee Creamer (p. maple syrup (for serving with for topping crepes and/or 114), 2 tablespoons (optional) pancakes) porridge (optional) Note: To make, you will need lemon, 1 8 ounces (1¾ cups) blanched limes, 3 hazelnuts and 2 soft pitted Medjool dates.

Easy Paleo Meals 87 Flours & Baking Mixes: Spices: Condiments, Dressings & Sauces: arrowroot or tapioca flour, ground cinnamon, for topping 1 or 2 tablespoons, if making porridge (optional) Dijon mustard, gluten-free, Nut-Free “Cheese” Base for 1 tablespoon plus 1 teaspoon ground cumin, ½ teaspoon Fettuccine Alfredo (quantity Ranch Dressing (p. 120), ½ to depends on type of noodle curry powder, 2 tablespoons 1 cup used) garlic powder, 1 teaspoon Note: If you do not have coconut flour, 1 cup plus 2 onion powder, 1 teaspoon premade dressing on hand, tablespoons Easy Taco Seasoning (p. 116), you will need ½ cup raw Coconut Porridge Mix (p. 112), ½ cup plus 2 tablespoons cashews, ½ cup extra-virgin 3 cups olive oil, ½ lemon, 1 tablespoon Note: If you do not have apple cider vinegar, ½ Note: If you do not have premade seasoning on hand, teaspoon dried dill weed, premade mix on hand, you will need 2 tablespoons ½ teaspoon onion powder, you will need ¼ cup plus 1 chili powder, 2 tablespoons ½ teaspoon fine sea salt, and tablespoon golden flax seeds, ground cumin, 2 teaspoons 1 small clove garlic. 5 cups unsweetened shredded onion powder, 2 teaspoons coconut, ½ teaspoon ground garlic powder, 2 teaspoons salad dressing of choice, cinnamon, and ¼ teaspoon fine sea salt, and ½ teaspoon enough for lunch salads on fine sea salt. ground chipotle powder. 1 day (see pp. 120 to 125 for ingredients) Pancake & Muffin Mix (p. 133), Salt Blend (p. 117), about 1 2¹⁄� cups teaspoon Note: If you do not have Note: If you do not have Miscellaneous Items: premade mix on hand, you premade seasoning on hand, active dry yeast, 2 teaspoons will need 3¼ cups (410 g) you will need ¼ cup leek apple cider vinegar, ¼ cup plus coconut flour, 3¼ cups (406 flakes or 2¾ teaspoons celery 1 tablespoon g) arrowroot or tapioca flour, seeds, 2½ tablespoons fine 2¾ cups (306 g) almond sea salt, 1 tablespoon herbes baking soda, ½ teaspoon or cashew flour, and 2 de Provence, 1 teaspoon onion Cappello’s fettuccine, 2 tablespoons (36 g) baking powder, and ½ teaspoon (9-ounce) packages, or 1¼ soda. garlic powder. (Herbamare pounds white-fleshed sweet salt blend is a good store- Pizza & Bread Mix (p. 133), potatoes 1½ cups bought alternative.) chips cooked in coconut or Note: If you do not have avocado oil, 5-ounce bag premade mix on hand, you will need 3¼ cups (410 g) cocoa powder, ¼ cup coconut flour, 3¼ cups (406 gelatin, grass-fed, 1 teaspoon g) arrowroot or tapioca flour, just under 2 tablespoons (30 pickle relish, naturally g) baking soda, 1 tablespoon fermented, ¼ cup plus 2 teaspoons (14 g) psyllium husk powder, ¼ cup psyllium husk powder, and 1 tablespoon plus 1½ teaspoons raisins, about ½ cup (optional; (30 g) fine sea salt. for topping porridge) salsa of choice, 1¼ cups, plus more for serving with Burrito Bowl sauerkraut, naturally fermented, ½ cup tomato paste, ½ cup vanilla extract, 3 tablespoons

88 chapter 5: Meal Plans & Menus fall: week 2 Monday Tuesday ^ Wednesday< Thursday> F�iday Saturday

Cherry Pumpkin Pumpkin Pumpkin Almond Bars* Bread with N’Oatmeal X4 N’Oatmeal X4 X2 Cream Cheese breakfast Swirl*@

p. 165 p. 274 p. 181 p. 181

sunflower mixed green leftover Cider Poached Eggs mixed green Portobello & seed butter salad tossed Cabbage p. 188 salad tossed Ham Baked lunch & jelly on with dressing & Kielbasa with dressing Eggs X2 Sandwich of choice, and Mashed and of choice p. 188 Bread* with deli meat Potatoes Perfect Crispy and and chips Potatoes* and leftover Perfect Crispy Holiday Turkey Potatoes p. 270 p. 184 p. 184

One-Pot Pizza Cider Cabbage Pho* turkey Tomato Pizza Cheeseburger Pasta@ & Kielbasa sandwiches Soup dinner p. 308 on Sandwich Bread* p. 270 and Mashed with Holiday Potatoes Turkey and p. 248 p. 242 p. 212 fixings p. 320 p. 286 p. 200

* Make ahead. (Make 2 loaves of Sandwich Bread @ Use pumpkin puree for Pumpkin Bread and for the week. If you have time on Thursday, you Pumpkin N’Oatmeal. Use Pizza Sauce for One-Pot can make 2 batches of Perfect Crispy Potatoes Pizza Pasta and Tomato Pizza. to save yourself time later and to have a more X2 = Make a double batch. leisurely Saturday lunch.) X4 = Make a quadruple batch. ^ On Tuesday morning, place the ingredients for the Cider Cabbage & Kielbasa in the slow cooker, Note: The recipes in this meal plan use a total of but add an additional 14-ounce kielbasa (for 2 1½ batches of “cheese” base. For efficiency, make sausages total). Reserve one of the sausages the batches in one go and store them in the fridge and half of the cabbage and apple mixture for for use throughout the week. Wednesday lunch. < On Wednesday morning, place the ingredients for the Pho in the slow cooker. Easy Paleo Meals 89 shopping list

Produce: Meat & Broth: Nuts & Seeds: basil, fresh, 1 handful beef shin bones, 3 (about 3 almonds, slivered, 3 cups pounds) bean sprouts, 2 handfuls cashews, raw, ½ cup, plus 2¼ (optional) breakfast sausage, 8 ounces cups if making “Cheese” Base precooked or 12 ounces raw with Cashews butternut squash, 1 large (optional; for serving with walnuts, raw, about ½ cup cilantro, fresh, 1 handful Saturday lunch) (optional; for topping garlic, 1 head deli meat of choice, nitrate- N’Oatmeal) ginger, fresh, 3-inch piece free, for salads, 1 pound ground beef, 2 pounds Granny Smith apples, 2 Fats & Oils: ham, 4 thin slices green onions, 4 avocado oil, ½ cup, plus more kale, 1 bunch Italian sausage, mild, 9 ounces for cooking lettuce, ½ head (to garnish kielbasa, 28 ounces bacon fat, ¼ cup plus 2 tablespoons Cheeseburger Soup) meat and/or vegetable pizza portobello mushroom caps, 4 toppings, about 1½ cups bacon fat or avocado oil, prepped (total) 1 tablespoon pumpkin, 7 pounds (to make homemade puree), or 3 pepperoni, 2½ ounces coconut oil or ghee, ¼ cup plus 3 tablespoons (15-ounce) cans pumpkin puree sirloin, 1 pound ghee or avocado oil, ¼ cup red cabbage, 1 head turkey parts, 12 to 14 pounds ghee or bacon fat, 1 tablespoon , fresh, 4 sprigs chicken broth (p. 131), 4 cups russet potatoes, 8 to 9 pounds Sweeteners: salad fixings for lunch salads Eggs & Milk: on 2 days: 2 heads lettuce plus coconut sugar, ¾ cup eggs, 2½ dozen large additional fixings of choice, honey, 2 tablespoons (or more if such as cucumber, cherry almond milk, unsweetened, using as a substitute for stevia) tomatoes, and mushrooms ¼ cup liquid vanilla stevia, up to , fresh, 4 sprigs cashew milk (p. 143), 1 cup ½ teaspoon vegetable and/or meat pizza coconut milk, full-fat, 1½ maple syrup (optional; for toppings, about 1½ cups (13½-ounce) cans, plus 1½ cans topping N’Oatmeal) prepped (total) if making Nut-Free “Cheese” Base yellow onions, 3

90 chapter 5: Meal Plans & Menus Flours & Baking Mixes: Everyday Seasoning (p. 117), salad dressing of choice, 1 tablespoon enough for lunch salads on arrowroot or tapioca flour, 2 days (see pp. 120 to 125 for ½ cup, plus 3 tablespoons if Note: If you do not have ingredients) making Nut-Free “Cheese” premade seasoning on hand, Base you will need 2 tablespoons Tart Cranberry Sauce (p. 137), onion powder, 2 tablespoons for turkey sandwiches coconut flour, 1 cup garlic powder, 2 tablespoons (optional) Coconut Porridge Mix (p. 112), fine sea salt, 1 tablespoon Note: To make, you will need 6 cups smoked paprika, and 16 ounces fresh cranberries, 1 teaspoon chili powder. Note: If you do not have 2 tablespoons finely grated premade mix on hand, Pumpkin Blend (p. 118), orange , 2 cinnamon you will need ½ cup plus about 2 tablespoons sticks, 1 cup fresh-squeezed 2 tablespoons golden flax orange juice, ½ cup coconut Note: If you do not have seeds, 10 cups unsweetened sugar, ¼ teaspoon ginger premade seasoning on hand, shredded coconut, 1 teaspoon powder (optional), and ¹⁄� you will need ¼ cup ground ground cinnamon, and ½ teaspoon fine sea salt. This cinnamon, 2 tablespoons teaspoon fine sea salt. makes more than you will ginger powder, 2 teaspoons need for the sandwiches, but Pizza & Bread Mix (p. 133), ground cloves or , and it keeps well. 6 cups 2 teaspoons ground . Note: If you do not have Salt Blend (p. 117), about 1½ premade mix on hand, you tablespoons Miscellaneous Items: will need 3¼ cups (410 g) Note: If you do not have active dry yeast, 1 tablespoon coconut flour, 3¼ cups (406 premade seasoning on hand, plus 1 teaspoon g) arrowroot or tapioca flour, you will need ¼ cup leek just under 2 tablespoons (30 apple cider, ½ cup flakes or 2¾ teaspoons celery g) baking soda, 1 tablespoon seeds, 2½ tablespoons fine apple cider vinegar, about plus 2 teaspoons (14 g) sea salt, 1 tablespoon herbes ½ cup psyllium husk powder, and 1 de Provence, 1 teaspoon onion tablespoon plus 1½ teaspoons baking soda, 1 teaspoon powder, and ½ teaspoon (30 g) fine sea salt. garlic powder. (Herbamare chips cooked in coconut or salt blend is a good store- avocado oil, 5-ounce bag Spices: bought alternative.) fruit spread, without added sugar, about ¼ cup black peppercorns, 1 teaspoon pumpkin puree, 3 (15-ounce) ground cinnamon, 2 teaspoons Condiments, Dressings & Sauces: cans, or 1 (7-pound) pumpkin coarse pink salt, ½ cup (to make homemade puree) mayonnaise, Paleo-friendly, for garlic powder, ¼ teaspoon turkey sandwiches (optional) sour cherries, dried, 2 cups Italian seasoning, for garnish Pizza Sauce (p. 130), 1½ cups strained tomatoes, 1 cup pho spice (found at Asian Note: To make, you will need sunflower seed butter, without markets), 1 packet, or 6 star one 7-ounce jar tomato paste, added sugar, about ¼ cup , 3 cinnamon sticks, 7 ounces strained tomatoes Thai white rice noodles, 2 teaspoons seeds, (from a 24-ounce jar), 2 8.8-ounce package, 9-ounce 2 teaspoons seeds, and teaspoons Italian seasoning, 1 package Cappello’s fettuccine, 3 whole cloves teaspoon apple cider vinegar, or 12-ounce package kelp red pepper flakes, for garnish ½ teaspoon onion powder, ½ noodles (optional; for One-Pot Pizza teaspoon fine sea salt, and ¼ tomato paste, ¼ cup Pasta) teaspoon garlic powder. fish sauce, 1 tablespoon tomato puree, 2 cups vanilla extract, 1 teaspoon

Easy Paleo Meals 91 Winter Favo�ite�

CABBAGE

CELERIAC

BROCCOLI

CAULIFLOWER

SWEET POTATO

Easy Paleo Meals 93 winter: week 1 Monday Tuesday Wednesday Thursday F�iday ^ Saturday

Bagels* X2 Pumpkin Pumpkin Spice Pumpkin Poached Eggs N’Oatmeal X4 Latte X4 N’Oatmeal< p. 188 X4

breakfast with bacon and and eggs Perfect Crispy Potatoes

p. 160 p. 181 p. 153 p. 181 p. 184

mixed green leftover leftover mixed green Sun-Dried Veggie salad tossed Curried Turkey Orange salad tossed Tomato & Burritos*** X2 lunch with dressing Meatloaf and Chicken with with dressing Roasted Red of choice, Creamed Kale Broccoli of choice, Pepper Dip** with deli meat with deli meat X2 and chips and chips with deli meat and chips p. 236 p. 232

Curried Turkey Orange Meaty Tomato Bacon & Ranch Beef Meatloaf Chicken with Lasagna Twice-Baked Stroganoff dinner p. 318 Broccoli X2 Potatoes* X2

and p. 299 Creamed Kale and Broccoli X2 Cheese Soup p. 219 p. 254 p. 260 p. 210 p. 252

* Make ahead. ^ On Friday morning, put 4 large russet potatoes in the slow cooker to make the Slow Cooker ** On Thursday evening, soak the cashews for the Baked Potatoes needed for a double batch of Sun-Dried Tomato & Roasted Red Pepper Dip. Twice-Baked Potatoes. *** On Saturday morning, soak the sunflower X2 = Make a double batch. seeds for the Veggie Burritos. X4 = Make a quadruple batch. < Though the N’Oatmeal is eaten twice in the week, it doesn’t reheat well, so it should be made Note: The recipes in this meal plan use a total of in 2 quadruple batches. 3½ batches of “cheese” base. For efficiency, make the batches in one go and store them in the fridge for use throughout the week.

94 chapter 5: Meal Plans & Menus shopping list

Produce: Meat & Broth: Nuts & Seeds: basil, fresh, 1 small bunch bacon, 3 (8-ounce) packages almonds, sliced, ¼ cup (optional) broccoli, 3 heads (about 1½ breakfast sausage, 12 ounces pounds each) precooked or 1 pound raw cashews, raw, 2½ cups, plus (optional; for serving with 5¼ cups if making “Cheese” carrots, 4 large Saturday breakfast) Base with Cashews celery, 2 stalks chicken breast, boneless and golden flax seeds, 1 cup cherry tomatoes, 1 pint skinless, 2 pounds macadamia nuts, raw, ¼ cup collard greens, 4 large leaves deli meat of choice, nitrate- (optional) free, 3 pounds garlic, 1 head sesame seeds, about 2 ginger, fresh, 2½-inch piece ground beef, 3 pounds teaspoons (optional) jicama, 2 fist-sized ground turkey, 2 pounds sunflower seeds, raw, 1 cup kale, 4 large bunches chicken broth (p. 131), 10 cups walnuts, raw, about 1 cup (optional; for topping mushrooms, 8 ounces N’Oatmeal) pumpkin, about 4 pounds (to Eggs & Milk: make homemade puree) or 2 eggs, 1½ dozen large (15-ounce) cans pumpkin puree Fats & Oils: coconut milk, full-fat, 5 red onion, 1 (13½-ounce) cans, plus 3½ cans avocado oil, 1 tablespoon russet potatoes, 3½ to 4 pounds if making Nut-Free “Cheese” bacon fat, about ¼ cup Base salad fixings for lunch salads bacon fat or ghee, ¼ cup on 2 days: 2 heads lettuce plus bacon fat or ghee or avocado additional fixings of choice, oil, ¼ cup such as cucumber, cherry coconut oil, ½ cup tomatoes, and mushrooms ghee, about ¹⁄� cup white-fleshed sweet potatoes, 3¾ pounds ghee or avocado oil, ¾ cup yellow onions, 2 lemons, 2 Sweeteners: oranges, 6 honey, 2 tablespoons liquid vanilla stevia, about ¼ teaspoon maple syrup, about 3 tablespoons, plus more for topping N’Oatmeal (optional)

Easy Paleo Meals 95 Flours & Baking Mixes: Spices: Condiments, Dressings & Sauces: arrowroot or tapioca flour, ground cinnamon, 2 to 4 3 tablespoons, plus ½ cup if teaspoons (if making cinnamon Dijon mustard, gluten-free, making Nut-Free “Cheese” raisin bagels) 1 teaspoon Base curry powder, 1½ teaspoons Ranch Dressing (p. 120), ½ cup coconut flour, ¹⁄� cup dill weed, dried, 1 teaspoon Note: If you do not have Coconut Porridge Mix (p. 112), premade dressing on hand, garlic powder, 1¼ teaspoons 6 cups you will need ½ cup raw Italian seasoning, 1 tablespoon cashews, ½ cup extra-virgin Note: If you do not have plus 1 teaspoon olive oil, ½ lemon, 1 tablespoon premade mix on hand, apple cider vinegar, you will need ½ cup plus onion powder, 1 teaspoon, plus ½ teaspoon dried dill weed, 2 tablespoons golden flax 1 to 2 teaspoons if making ½ teaspoon onion powder, seeds, 10 cups unsweetened onion bagels ½ teaspoon fine sea salt, and shredded coconut, 1 teaspoon smoked paprika, 2 teaspoons 1 small clove garlic. ground cinnamon, and ½ teaspoon fine sea salt. turmeric powder, 1½ teaspoons salad dressing of choice, enough for lunch salads on Pizza & Bread Mix (p. 133), Everyday Seasoning (p. 117), up 2 days (see pp. 120 to 125 for 2 cups to 1 tablespoon ingredients) Note: If you do not have Note: If you do not have premade mix on hand, you premade seasoning on hand, will need 3¼ cups (410 g) you will need 2 tablespoons Miscellaneous Items: coconut flour, 3¼ cups (406 onion powder, 2 tablespoons apple cider vinegar, about ½ cup g) arrowroot or tapioca flour, garlic powder, 2 tablespoons just under 2 tablespoons (30 fine sea salt, 1 tablespoon Cappello’s grain-free lasagna g) baking soda, 1 tablespoon smoked paprika, and noodles, 12-ounce package, or plus 2 teaspoons (14 g) 1 teaspoon chili powder. 12 ounces butternut squash psyllium husk powder, and 1 Pumpkin Spice Blend (p. 118), noodles (from 1 large butternut tablespoon plus 1½ teaspoons 1 tablespoons plus 2 teaspoons squash) (30 g) fine sea salt. Note: If you do not have chips cooked in coconut or premade seasoning on hand, avocado oil, 3 (5-ounce) bags you will need ¼ cup ground coconut aminos, 1 tablespoon, cinnamon, 2 tablespoons plus more for dipping ginger powder, 2 teaspoons coffee, enough to make 4 cups ground cloves or allspice, and brewed, or 4 dandelion tea 2 teaspoons ground nutmeg. bags Salt Blend (p. 117), about ¼ cup cooking sherry, 2 tablespoons Note: If you do not have pumpkin puree, 2 (15-ounce) premade seasoning on hand, cans, or 1 (4-pound) pumpkin you will need ¼ cup leek (to make homemade puree) flakes or 2¾ teaspoons celery seeds, 2½ tablespoons fine raisins, ½ cup (optional; for sea salt, 1 tablespoon herbes bagels) de Provence, 1 teaspoon onion roasted red peppers, 1 cup powder, and ½ teaspoon garlic powder. (Herbamare strained tomatoes, 4 cups salt blend is a good store- sun-dried tomatoes, ½ cup bought alternative.) white rice, 2 cups cooked, for Veggie Burritos, or 1 small head cauliflower (enough to make 2 cups cooked cauli-rice)

96 chapter 5: Meal Plans & Menus winter: week 2 Monday Tuesday Wednesday Thursday F�iday Saturday

Pumpkin Coconut Coconut Best-Ever Cinnamon Porridge X4 Yogurt* with Pancakes Rolls* nuts and breakfast berries

p. 168 p. 178 p. 182 p. 158

mixed green Funa Salad Spinach & Yellow Pepper salad tossed Wraps**** Artichoke Baked Eggs X2 lunch with dressing with chips Dip**** X2 of choice p. 237 p. 191 with and Crackers X2 Perfect Crispy and Crepes** and deli meat Potatoes p. 157 p. 228 p. 282 p. 184

Faux Chicken & Spaghetti Swedish Rotisserie Mushroom with Turkey Meatballs dinner Chicken with Alfredo Meatballs@ Potatoes*** p. 324 and Green Bean Casserole p. 296 p. 250 p. 266 p. 244

* Make ahead. **** On Monday evening, soak the sunflower seeds for the Funa Salad. On Wednesday evening, ** Optional: On Sunday morning, put 2 cans of Soak the cashews for the Spinach & Artichoke coconut milk in the fridge to chill for making Dip. Whipped Coconut Cream for the crepes. @ Double the noodles and sauce for the Spaghetti *** On Monday morning, put the ingredients for with Turkey Meatballs. the Faux Rotisserie Chicken with Potatoes in the slow cooker. X2 = Make a double batch. X4 = Make a quadruple batch.

Easy Paleo Meals 97 shopping list

Produce: Meat & Broth: Nuts & Seeds: carrots, 2 large bacon, 4 slices cashews, raw, 1 cup, plus 1½ cups if making “Cheese” Base celery roots (celeriac), 2 breakfast sausage, 8 ounces with Cashews for Chicken & precooked or 12 ounces raw celery stalks, 6 Mushroom Alfredo (optional; for serving with collard greens, 8 large leaves Saturday lunch) macadamia nuts, raw, up to ¾ cup (if making frosting for mushrooms, 24 ounces chicken, whole, 3 to 4 pounds cinnamon rolls) parsley, fresh, 1 bunch chicken breast, boneless and nuts of choice, raw, about skinless, 1 pound red onion, 1 2 cups (for topping yogurt) deli meat of choice, nitrate- rosemary, fresh, 3 sprigs sunflower seeds, raw, 1½ cups free, for Thursday and Friday russet potatoes, 4 to 4½ lunch, 2 pounds pounds ground beef, 1 pound Fats & Oils: salad fixings for lunch salads on 1 day: 1 head lettuce plus ground pork, 1 pound avocado oil, 1½ teaspoons additional fixings of choice, ground turkey, 2 pounds bacon fat, 3 tablespoons such as cucumber, cherry chicken broth (p. 131), 2½ cups coconut oil, about ¾ cup, plus tomatoes, and mushrooms more for cooking yellow bell peppers, 2 large ghee, about ½ cup, plus more Eggs & Milk: yellow onions, 4 for cooking and topping eggs, 1½ dozen large zucchini, 2½ pounds, or 4 porridge (9-ounce) packages Cappello’s almond milk, unsweetened, ghee or avocado oil, ¼ cup fettuccine 1 cup ghee or coconut oil, 2 berries of choice, 1 pint, for almond milk, unsweetened, or tablespoons, plus more for topping yogurt, plus more for full-fat coconut milk, 3 cups cooking topping porridge and/or crepes cashew milk (p. 143) or full-fat (optional) coconut milk, 3½ cups Sweeteners: lemons, 2 coconut milk, full-fat, 3½ coconut sugar, ½ cup, plus (13½-ounce) cans, plus ½ cup (if more for topping porridge making frosting for cinnamon Frozen Produce: (optional) rolls), plus 1 can (if making green beans, frozen, 2½ Nut-Free “Cheese” Base for honey, ¼ cup, plus 2 pounds (40 ounces) Chicken & Mushroom Alfredo), tablespoons if making frosting spinach, frozen, 2 (10-ounce) plus 2 cans (if making Whipped for cinnamon rolls, plus 2 packages Coconut Cream to serve with tablespoons if making Whipped crepes) Coconut Cream to serve with crepes Hazelnut Coffee Creamer (p. 114), 2 tablespoons (optional) liquid vanilla stevia, up to ½ teaspoon Note: To make, you will need 8 ounces (1¾ cups) blanched maple syrup, 1 tablespoon, hazelnuts and 2 soft pitted plus more for serving with Medjool dates. pancakes

98 chapter 5: Meal Plans & Menus Flours & Baking Mixes: Spices: Miscellaneous Items: almond flour, ¾ cup, or ¹⁄� cup ground allspice, 1 teaspoon almond or lemon extract coconut flour (optional; for yogurt) ground cinnamon, 1½ almond or cashew flour, 2 cups teaspoons, plus more for apple cider vinegar, about ¹⁄� cup topping porridge (optional) arrowroot or tapioca baking soda, 1 teaspoon flour, 2 tablespoons, plus 2 dill weed, dried, 2 teaspoons Cappello’s fettuccine, 4 tablespoons if making Nut-Free garlic powder, 1½ tablespoons (9-ounce) packages, or 2½ “Cheese” Base for Chicken & pounds zucchini Mushroom Alfredo Italian seasoning, about ¹⁄� cup chips cooked in coconut or Coconut Porridge Mix (p. 112), onion powder, 1 tablespoon avocado oil, 2 (5-ounce) bags 3 cups Everyday Seasoning (p. 117), Crackers (p. 282), double batch Note: If you do not have about 2 tablespoons (for serving with Spinach & premade mix on hand, Note: If you do not have Artichoke Dip) you will need ¼ cup plus 1 premade seasoning on hand, Note: To make, you will tablespoon golden flax seeds, you will need 2 tablespoons need just under 2 cups (276 5 cups unsweetened shredded onion powder, 2 tablespoons g) Scone & Pie Crust Mix coconut, ½ teaspoon ground garlic powder, 2 tablespoons (p. 133), ½ cup ghee or palm cinnamon, and ¼ teaspoon fine sea salt, 1 tablespoon shortening, 2 tablespoons fine sea salt. smoked paprika, and apple cider vinegar, and 2 Pancake & Muffin Mix (p. 133), 1 teaspoon chili powder. teaspoons Italian seasoning. about 2¹⁄� cups Pumpkin Spice Blend (p. 118), gelatin, grass-fed, 1 tablespoon Note: If you do not have 1½ teaspoons plus 1 teaspoon, or 1½ premade mix on hand, you Note: If you do not have teaspoons agar powder will need 3¼ cups (410 g) premade seasoning on hand, marinated artichokes, 2 coconut flour, 3¼ cups (406 you will need ¼ cup ground (6½-ounce) jars g) arrowroot or tapioca flour, cinnamon, 2 tablespoons 2¾ cups (306 g) almond ginger powder, 2 teaspoons pickle relish, naturally or cashew flour, and 2 ground cloves or allspice, and fermented, ¹⁄� cup tablespoons (36 g) baking 2 teaspoons ground nutmeg. soda. probiotic capsules, dairy-free, Salt Blend (p. 117), about 1½ equal to about 35 million active Pizza & Bread Mix (p. 133), 2 cups tablespoons cultures Note: If you do not have Note: If you do not have psyllium husk powder, 1 premade mix on hand, you premade seasoning on hand, tablespoon plus 1 teaspoon will need 3¼ cups (410 g) you will need ¼ cup leek pumpkin puree, 1¼ cups (from coconut flour, 3¼ cups (406 flakes or 2¾ teaspoons celery one 15-ounce can) g) arrowroot or tapioca flour, seeds, 2½ tablespoons fine just under 2 tablespoons (30 sea salt, 1 tablespoon herbes raisins, for topping porridge g) baking soda, 1 tablespoon de Provence, 1 teaspoon onion (optional) plus 2 teaspoons (14 g) powder, and ½ teaspoon psyllium husk powder, and 1 dried seaweed, ground, garlic powder. (Herbamare ½ teaspoon (optional) tablespoon plus 1½ teaspoons salt blend is a good store- (30 g) fine sea salt. bought alternative.) strained tomatoes, 8 cups (from three 24-ounce jars) vanilla bean, 1 Condiments, Dressings & Sauces: vanilla extract, 1 teaspoon (optional; for Whipped Coconut mayonnaise, Paleo-friendly, Cream) about ²⁄� cup salad dressing of choice, enough for lunch salads on 1 day (see pp. 120 to 125 for ingredients)

Easy Paleo Meals 99