Day 1
1797
Calories • 142g
Carbs (30g
Fiber) • 67g Fat
• 165g
Protein
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Simple Spinach Scramble
2 serving
• 535
Cal
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Ingredients
for 2 serving:
60
grams
Spinach
80
grams
Onions
42.4
grams
Red bell pepper
1 1/2
cup
Egg white
4
large
Egg
2
dash
Salt
2
dash
Pepper
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Oranges
2 fruit
• 123
Cal
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Ingredients
for 2 fruit:
2
fruit (2-5/8" dia)
Oranges
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Paleo Avocado Tuna Salad
1 serving
• 364
Cal
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Ingredients
for 1 serving:
1
fruit, without skin and seed
Avocados
1
lemon yields
Lemon juice
1
tbsp chopped
Onions
5
oz
Tuna
1
dash
Salt
1
dash
Pepper
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Cauliflower and Tahini
1 serving
• 205
Cal
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Ingredients
for 1 serving:
1
cup chopped, (1/2" pieces)
Cauliflower
2
tbsp
Sesame butter
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Chicken Kabobs
2 serving
• 570
Cal
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Ingredients
for 4 serving
(eat 2
serving
now, save
2 serving
for leftovers):
2
breast, bone and skin removed
Chicken breast
1
large (2-1/4 per lb, approx 3-3/4" long,
Green bell pepper
1
large
Onions
1
large (2-1/4 per pound, approx 3-3/4" lo
Red bell pepper
1
cup (8 fl oz)
Barbecue sauce
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Day 2
1823
Calories • 156g
Carbs (29g
Fiber) • 64g Fat
• 163g
Protein
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2 Ingredient Protein Pancakes
2 serving
• 474
Cal
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Ingredients
for 2 serving:
1.905
jumbo
Egg
6
egg white (separated from yolk)
Egg white
1.98
small (6" to 6-7/8" long)
Banana
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Watermelon
1 cup, diced
• 46
Cal (152 g)
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Chicken Kabobs
2 serving
• 570
Cal
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Easy Pan-Fried Lemon Chicken
1 serving
• 345
Cal
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Ingredients
for 1 serving:
1
breast, bone and skin removed
Chicken breast
1/2
tbsp
Lemon juice
1 1/2
tsp
Olive oil
1/4
tsp
Sea Salt
1/8
tsp
Pepper
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Ingredients
for 2 cup:
2
medium
Zucchini
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Avocado
1 avocado
• 322
Cal
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Ingredients
for 1 avocado:
1
fruit
Avocados
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Day 3
1750
Calories • 111g
Carbs (39g
Fiber) • 81g Fat
• 154g
Protein
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Chia Seed Papaya Shake
2 serving
• 443
Cal
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Ingredients
for 2 serving:
2 1/2
cup
Almond milk
4
tbsp
Chia seeds
1
cup, cubes
Papayas
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Paleo Avocado Tuna Salad
1 serving
• 364
Cal
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Ingredients
for 1 serving:
1
fruit, without skin and seed
Avocados
1
lemon yields
Lemon juice
1
tbsp chopped
Onions
5
oz
Tuna
1
dash
Salt
1
dash
Pepper
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Banana
1 banana
• 105
Cal
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Ingredients
for 1 banana:
1
medium (7" to 7-7/8" long)
Banana
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Easy Pan-Fried Lemon Chicken
2 serving
• 690
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
6
breast, bone and skin removed
Chicken breast
3
tbsp
Lemon juice
9
tsp
Olive oil
1 1/2
tsp
Sea Salt
3/4
tsp
Pepper
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Steamed Broccoli
1 serving
• 147
Cal
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Ingredients
for 1 serving:
3/8
lb
Broccoli
3/4
tbsp
Olive oil
1/8
tsp
Lemon juice
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Day 4
1848
Calories • 109g
Carbs (19g
Fiber) • 80g Fat
• 178g
Protein
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Banana Egg Pancakes
4 pancakes
• 496
Cal
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Ingredients
for 4 pancakes:
2
medium (7" to 7-7/8" long)
Banana
4
large
Egg
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Easy Pan-Fried Lemon Chicken
2 serving
• 690
Cal
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Scallion Crusted Artic Char
1 serving
• 261
Cal
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Ingredients
for 1 serving:
2
fillet
Trout
1/2
tbsp
Light mayonnaise
2
medium (4-1/8" long)
Scallions
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Steamed Broccoli
2 serving
• 295
Cal
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Ingredients
for 2 serving:
3/4
lb
Broccoli
1 1/2
tbsp
Olive oil
1/4
tsp
Lemon juice
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Banana
1 banana
• 105
Cal
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Ingredients
for 1 banana:
1
medium (7" to 7-7/8" long)
Banana
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Day 5
1867
Calories • 124g
Carbs (27g
Fiber) • 78g Fat
• 179g
Protein
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Green Kiwi Smoothie
1 serving
• 370
Cal
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Ingredients
for 1 serving:
1
cucumber (8-1/4")
Cucumber
1
extra large (9" or longer)
Banana
4
fruit (2" dia)
Kiwi fruit
3
cup
Spinach
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Ingredients
for 2 ounce:
2
oz (19 halves per)
Pecans
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Easy Pan-Fried Lemon Chicken
2 serving
• 690
Cal
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Easy Grilled Chicken
2 serving
• 416
Cal
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Ingredients
for 8 serving
(eat 2
serving
now, save
6 serving
for leftovers):
4
breast, bone and skin removed
Chicken breast
2
cup
Italian dressing
4
large (2-1/4 per pound, approx 3-3/4" lo
Red bell pepper
2
large
Zucchini
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Day 6
1841
Calories • 101g
Carbs (18g
Fiber) • 71g Fat
• 194g
Protein
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Banana Egg Pancakes
4 pancakes
• 496
Cal
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Ingredients
for 4 pancakes:
2
medium (7" to 7-7/8" long)
Banana
4
large
Egg
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Easy Grilled Chicken
3 serving
• 624
Cal
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7 minutes "Quick Broiled Salmon"
2 fillet
• 696
Cal
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Ingredients
for 2 fillet:
1
fillet
Atlantic salmon
3
tbsp
Lemon juice
1
clove
Garlic
1
tbsp
Olive oil
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Ingredients
for 4 stalks:
4
stalk, medium (7-1/2" - 8" long)
Celery
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Day 7
1763
Calories • 108g
Carbs (34g
Fiber) • 60g Fat
• 196g
Protein
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Chia Seed Papaya Shake
2 serving
• 443
Cal
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Ingredients
for 2 serving:
2 1/2
cup
Almond milk
4
tbsp
Chia seeds
1
cup, cubes
Papayas
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Easy Grilled Chicken
3 serving
• 624
Cal
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Steamed Broccoli
1 serving
• 147
Cal
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Ingredients
for 1 serving:
3/8
lb
Broccoli
3/4
tbsp
Olive oil
1/8
tsp
Lemon juice
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Mesquite Garlic Trout
2 serving
• 548
Cal
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Ingredients
for 2 serving:
1/2
tsp
Grill Creations Smokey Mesquite Seasoning
1/2
tsp
Salt
16
oz
Trout
2
tsp
Garlic
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Simple Spinach Scramble
Directions are for original
recipe
of 1 serving
1. Clean the spinach off and throw it into a pan while still wet. Cook on medium heat and season with salt and pepper.
2. Once the spinach is wilted, add the onion and bell pepper and cook until the onions are translucent and the pepper chunks are soft.
3. Add the eggs and scramble until cooked. Top with salt and pepper.
Excerpt From: Michael Matthews. The Shredded Chef. iBooks. https://itun.es/ca/V7n-F.l
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Oranges
Directions are for original
recipe
of 1 fruit
1. Peel or slice orange and eat.
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Paleo Avocado Tuna Salad
Directions are for original
recipe
of 1 serving
1. Cut the avocado in half and scoop the middle of both avocado halves into a bowl, leaving a shell of avocado flesh about ¼-inch thick on each half.
2. Add lemon juice and onion to the avocado in the bowl and mash together. Add drained tuna, salt and pepper, and stir to combine. Taste and adjust if needed.
3. Fill avocado shells with tuna salad and serve.
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Cauliflower and Tahini
Directions are for original
recipe
of 1 serving
1. Serve cauliflower pieces with tahini for dipping. Enjoy!
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Chicken Kabobs
Directions are for original
recipe
of 4 serving
1. Preheat the grill for high heat and slice the chicken breast into cubes to skew. Cut the onion and pepper into wedges to skew.
2. Thread the chicken, green bell pepper, onion, and red bell pepper pieces onto skewers alternately.
3. Lightly oil the grill grate. Place kabobs on the prepared grill, and brush with barbeque sauce. Cook, turning and brushing with barbeque sauce frequently, for 15 minutes, or until chicken juices run clear.
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2 Ingredient Protein Pancakes
Directions are for original
recipe
of 1 serving
1. Mash the banana and crack the eggs in it, stirring until the mixture becomes blended.
2. Heat a greased griddle on medium heat and pour about a 2.5 inch wide puddle of batter.
3. Delicately flip the pancake after about 25 seconds or when it browns.
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Easy Pan-Fried Lemon Chicken
Directions are for original
recipe
of 1 serving
1. Combine all ingredients into a ziplock bag.
2. Flatten chicken breasts with rolling pin or meat pounder.
3. Optional - Let the chicken marinate for 30 minutes.
4. Heat a skillet over medium-high heat and add oil.
5. Cook chicken 4-5 minutes each side, or until chicken reaches an internal temperature of 165 F.
6. Let meat rest 5 minutes before slicing.
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Zucchetti
Directions are for original
recipe
of 4 cup
1. Wash zucchini and cut into 2 or 3 inch chunks.
2. Put through spiralizer.
3. Put in boiling salted water for about 5 minutes or until they reach the consistency you like.
4. Strain and serve.
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Avocado
Directions are for original
recipe
of 1 avocado
1. Cut in half and remove the pit.
2. Optional topping ideas: Sea salt, black pepper, balsamic vinegar, lemon/lime juice, or paprika.
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Chia Seed Papaya Shake
Directions are for original
recipe
of 1 serving
1. Mix all in blender until smooth.
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Steamed Broccoli
Directions are for original
recipe
of 4 serving
1. Trim the broccoli into large florets.
2. Place the broccoli in a steaming basket over boiling water; cover and steam for 3 minutes.
3. Remove the lid for a moment, then cook, partially covered, until the stems are tender-firm, another 8-10 minutes.
4. Remove to a platter; season with salt and pepper, olive oil, and the lemon juice.
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Banana Egg Pancakes
Directions are for original
recipe
of 2 pancakes
1. Mash the ripe banana.
2. Beat the eggs and stir in the banana.
3. Pour onto lightly oiled frying pan. Flip when bubbles. You can usually make 2 small pancakes per 2 eggs/1 banana.
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Scallion Crusted Artic Char
Directions are for original
recipe
of 2 serving
1. Preheat broiler. Line rack of broiler pan with foil.
2. Finely chop scallions and stir together with mayonnaise. Pat fillets dry. Place fillets, skin sides down, on broiler pan and season each fillet with a generous pinch of salt and pepper. Spread scallion mixture evenly over tops of fillets.
3. Broil 3 to 4 inches from heat until scallions are slightly charred and fish is just cooked through, about 8 minutes.
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Green Kiwi Smoothie
Directions are for original
recipe
of 1 serving
1. Cut the cucumber (with peel), banana and kiwis into coins.
2. Add all ingredients and blend until smooth. Serve right away or pour into a bottle and take with you on the go.
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Easy Grilled Chicken
Directions are for original
recipe
of 4 serving
1. Place washed chicken breasts in large sealable bag. Add 1 cup fat-free Italian dressing and close. Let marinate for 5 to 10 minutes.
2. Cut up peppers into big chunks, and zucchini into big slices. Put into another sealable bag. Coat with leftover dressing.
3. Grill chicken and veggies over medium heat.
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7 minutes "Quick Broiled Salmon"
Directions are for original
recipe
of 2 fillet
1. PREP:
Cut salmon in half (or buy two 1/2 fillets)
2. 1. Preheat broiler on high and place an all stainless stell skillet or cast iron pan under the heat for about 10 minutes to get it very hot. Pan should be 5 to 7 inches from the ehat source
3. while pan is heating, chop or press garlic and let sit for 5 minutes
4. Rub salmon with 2 tsp fresh lemon juice, salt, and pepper. (you can broil with skin on, just takes a minute or two longer. Skin peels off after cooking)
5. Using a hot pad, pull pan away from heat and place Salmon on hot pan, skin side down. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly, usually in 7 minutes, depending on thickness. Test with a fork for done-ness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
6. Dress with olive oil, 1 tbsp lemon juice, garlic and salt and pepper to taste.
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Celery
Directions are for original
recipe
of 2 stalks
1. Wash thoroughly.
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Mesquite Garlic Trout
Directions are for original
recipe
of 4 serving
1. Pre-heat oven or outside grill to 450 °F (220 °C).
2. Cut the head and tail off of a gutted, cleaned trout.
3. Place the minced garlic inside the open belly of the trout (add more than 4 teaspoons if preferred). Sprinkle mesquite seasoning and salt over the garlic and allow the belly to close naturally.
4. Place the trout onto a sheet of aluminum foil and wrap the foil loosely over the trout so that it is sealed, but in a tent fashion.
5. Place in the oven or grill for approximately 20 minutes.
6. Check to see if the meat flakes. Do not overcook.
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