Day 1
2198
Calories • 123g
Carbs (35g
Fiber) • 112g Fat
• 185g
Protein
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Over Easy Eggs
4 serving
• 388
Cal
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Ingredients
for 4 serving:
4
extra large
Egg
2
tsp
Margarine
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Blueberries
2 cup
• 169
Cal
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Ingredients
for 2 cup:
2
cup
Blueberries
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Baked Salmon and Asparagus
2 serving
• 668
Cal
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Ingredients
for 2 serving:
133 1/3
grams
Asparagus
2
tbsp
Olive oil
2/3
dash
Salt
10
oz, boneless
Sockeye salmon
2/3
dash
Pepper
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Ingredients
for 2 cup:
2
cup
Baby carrots
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Paleo Chicken Spinach Meatballs
2 serving
• 801
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
48
oz crumbled
Ground chicken
3
package (10 oz) yields
Spinach
3
tsp
Curry powder
3
cup, crushed, sliced, or chunks
Pineapple
3
dash
Salt
3
dash
Pepper
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Day 2
2160
Calories • 143g
Carbs (37g
Fiber) • 86g Fat
• 212g
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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Paleo Chicken Spinach Meatballs
2 serving
• 801
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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Brussels Sprout Slaw
2 serving
• 27
Cal
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Ingredients
for 2 serving:
0.031
tsp
Salt
1/8
tbsp
Olive oil
1/4
tsp
Lemon juice
0.063
lb
Brussels sprouts
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Grilled Polenta Chips
2 serving
• 491
Cal
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Ingredients
for 2 serving:
4
oz
Yellow Polenta
1/2
tbsp
Olive oil
3
oz
Nutritional Yeast
1/2
dash
Pepper
1/2
dash
Salt
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Day 3
2156
Calories • 153g
Carbs (30g
Fiber) • 99g Fat
• 174g
Protein
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Over Easy Eggs
4 serving
• 388
Cal
|
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Ingredients
for 4 serving:
4
extra large
Egg
2
tsp
Margarine
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Ingredients
for 2 apple:
2
medium (3" dia)
Apples
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Paleo Chicken Spinach Meatballs
2 serving
• 801
Cal
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Ingredients
for 1 cup:
1
cup
Baby carrots
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Curry-Strawberry Chicken
1 serving
• 692
Cal
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Ingredients
for 3 serving
(eat 1
serving
now, save
2 serving
for leftovers):
1 1/8
cup
Russian dressing
1 1/2
tbsp
Curry powder
2 1/4
tbsp
Onion soup
0.188
cup
Strawberry jam
3
breast, bone and skin removed
Chicken breast
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Day 4
2171
Calories • 168g
Carbs (32g
Fiber) • 87g Fat
• 182g
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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Curry-Strawberry Chicken
1 serving
• 692
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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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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Grilled Polenta Chips
2 serving
• 491
Cal
|
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Ingredients
for 2 serving:
4
oz
Yellow Polenta
1/2
tbsp
Olive oil
3
oz
Nutritional Yeast
1/2
dash
Pepper
1/2
dash
Salt
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Day 5
2201
Calories • 130g
Carbs (34g
Fiber) • 120g Fat
• 164g
Protein
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Poached Eggs
1 serving
• 144
Cal
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Ingredients
for 1 serving:
2
large
Egg
1
tsp
Vinegar
1/4
tbsp
Salt
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Ingredients
for 2 ounce:
2
oz (19 halves per)
Pecans
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Curry-Strawberry Chicken
1 serving
• 692
Cal
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Paleo Chicken Spinach Meatballs
2 serving
• 801
Cal
|
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Ingredients
for 2 serving:
16
oz crumbled
Ground chicken
1
package (10 oz) yields
Spinach
1
tsp
Curry powder
1
cup, crushed, sliced, or chunks
Pineapple
1
dash
Salt
1
dash
Pepper
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Ingredients
for 2 cup:
2
cup
Baby carrots
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Day 6
2140
Calories • 111g
Carbs (30g
Fiber) • 130g Fat
• 155g
Protein
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Pumpkin Coconut Paleo Smoothie
2 serving
• 832
Cal
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Ingredients
for 2 serving:
1
cup
Pumpkin
1
cup
Coconut milk
1
medium (7" to 7-7/8" long)
Banana
2
tbsp
Almond butter
1/4
tsp
Cinnamon
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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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Grilled chicken mediterranean
2 breast
• 840
Cal
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Ingredients
for 4 breast
(eat 2
breast
now, save
2 breast
for leftovers):
1
cup cherry tomatoes
Tomatoes
1
cup
Olives
3
tbsp, drained
Capers
3
tbsp
Olive oil
4
breast, bone and skin removed
Chicken breast
4
dash
Salt
4
dash
Pepper
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Day 7
2203
Calories • 156g
Carbs (25g
Fiber) • 111g Fat
• 155g
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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Oranges
2 fruit
• 123
Cal
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Ingredients
for 2 fruit:
2
fruit (2-5/8" dia)
Oranges
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Grilled chicken mediterranean
2 breast
• 840
Cal
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Seared Scallions with Poached Eggs
2 serving
• 534
Cal
|
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Ingredients
for 2 serving:
3
tbsp
Olive oil
2
large
Egg
1
dash
Pepper
1
cup, chopped
Scallions
1
tsp
Lemon juice
1
dash
Salt
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Banana
2 banana
• 210
Cal
|
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Ingredients
for 2 banana:
2
medium (7" to 7-7/8" long)
Banana
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Over Easy Eggs
Directions are for original
recipe
of 2 serving
1. Melt 1 small teaspoon of margarine in a pan
2. Fry 2 eggs in a pan with a pot lid over top for about 2 minutes. Be careful not to break the yolks!
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Blueberries
Directions are for original
recipe
of 1 cup
1. Wash and enjoy
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Baked Salmon and Asparagus
Directions are for original
recipe
of 3 serving
1. Preheat the oven to 400 degrees F. Clean the asparagus and snip off their woody ends. Arrange them on a baking sheet and toss with half of the oil. Season with salt and pepper.
2. Place the salmon on another baking sheet and drizzle with the remaining oil. Season with salt and black pepper and set in the oven, along with the asparagus, for 20 -25 minutes.
3. While the fish and asparagus are baking, making the Hollandaise sauce. When done, place the asparagus and salmon on a serving plate and top with the Hollandaise sauce. Serve immediately.
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Carrots
Directions are for original
recipe
of 1 cup
1. Enjoy by themselves. Optionally, enjoy with a side of hummus (there are other carrot + dip recipes on ETM you can swap in).
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Paleo Chicken Spinach Meatballs
Directions are for original
recipe
of 2 serving
1. Preheat oven to 375 degrees. Line a large baking sheet with nonstick foil and set aside.
2. Press pineapple in sieve to remove excess juice. Place in large bowl. Cook and drain spinach, squeezing out extra moisture and add to pineapple. Add ground chicken, curry powder, salt and pepper. Mix well using hands.
3. Roll meat mixture into 1 1/2 Tbsp sized balls. Place on prepared baking sheet. Bake in preheated oven for 12-15 minutes or until fully cooked.
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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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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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Brussels Sprout Slaw
Directions are for original
recipe
of 16 serving
1. Keeping the stems intact, trim any loose or yellow leaves on the Brussels sprouts.
2. Holding each sprout by the stem end, finely shred them on the slicer.
3. Drizzle the slaw with olive oil, lemon juice, and salt and toss well.
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Grilled Polenta Chips
Directions are for original
recipe
of 4 serving
1. Heat a grill or grill pan to medium-high heat and lightly rub your grill with olive oil.
2. Cut tube of polenta into 1/4" to 1/2" slices. Brush both sides of the polenta cakes with the olive oil. Sprinkle both sides with nutritional yeast, salt and pepper.
3. Lay the polenta rounds in one layer on the grill, and grill for 5 minutes on each side or until both sides are golden and crunchy and have grill marks.
4. Remove the cakes from the grill and place on a large plate to cool. Serve warm or at room temperature. Enjoy!
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Apple
Directions are for original
recipe
of 1 apple
1. Simply wash and enjoy, or core and slice the apple for easier eating.
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Curry-Strawberry Chicken
Directions are for original
recipe
of 4 serving
1. Mix salad dressing, curry powder, onion soup mix, and strawberry jam in a large bowl until smooth. Place chicken breast into a 9x13 inch baking dish and pour the dressing mixture on top. Cover and refrigerate overnight, or at least 1 hour before baking.
2. Preheat an oven to 375 degrees F (190 degrees C).
3. Uncover the baking dish. Bake the chicken breasts in the preheated oven until no longer pink in the center, 20 to 25 minutes.
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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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Poached Eggs
Directions are for original
recipe
of 1 serving
1. Add a small dash of vinegar and salt to a pan of steadily simmering water.
2. Crack eggs individually into a small cup.
3. Create a gentle whirlpool in the water to help the egg white wrap around the yolk.
4. Slowly tip the egg into the water, white first. Leave to cook for three minutes.
5. Remove with a slotted spoon, cutting off any wispy edges using the edge of the spoon.
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Pumpkin Coconut Paleo Smoothie
Directions are for original
recipe
of 2 serving
1. Place all ingredients in the blender with 2-3 ice cubes and blend until smooth. (Do not need to use ice if using a frozen banana.)
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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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Grilled chicken mediterranean
Directions are for original
recipe
of 4 breast
1. Preheat oven to 475F. Slice olives, rinse capers, and toss together with the tomatoes and 1 tbsp of olive oil in a bowl.
2. Season chicken breasts with salt and pepper to taste. Heat a large oven-proof skillet over high heat (you will be sticking the pan in the oven). Add 1 tbsp olive oil to the pan and quickly sear the chicken on both sides. Change to medium-high heat and add last 1 tbsp of oil and continue to cook until deep golden brown (~4 min).
3. Flip chicken, then add tomato mixture to skillet. Transfer skillet to oven and roast chicken until cooked through and tomatoes have softened (around 15-18 min).
4. Transfer to serving plates and spoon tomato mixture over top to serve.
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Oranges
Directions are for original
recipe
of 1 fruit
1. Peel or slice orange and eat.
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Seared Scallions with Poached Eggs
Directions are for original
recipe
of 2 serving
1. Mince 1 whole scallion, transfer to a bowl, and whisk in 2 tablespoons oil and lemon juice. Season to taste with salt and pepper and set scallion sauce aside. Put the remaining scallions on a plate. Drizzle with remaining oil and toss to coat. Season to taste with salt and pepper. Heat a large cast-iron grill pan or skillet over medium-high heat. Cook scallions, turning occasionally, until tender and slightly charred, about 5 minutes. Divide scallions between plates.
2. Pour 1/2 cup water into each of two 8-ounce microwave-safe coffee cups. Crack 1 egg into each cup, making sure it's completely submerged. To lower risk of the yolk exploding, you may want to gently prick it with a wooden toothpick or tip of a knife.
3. Cover each mug with a saucer. Microwave 1 egg on high until white is set but yolk is runny, about 1 minute (cooking time will vary depending on microwave). Uncover; using a slotted spoon, transfer egg to top of 1 serving of scallions. Dress with half of the scallion sauce. Repeat with remaining egg and sauce; serve.
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