WEEK 1

Breakfast

Lunch

Dinner

Sunday

Turkey Apple Sausage

Sautéed Greens

Berries

(make enough for 2 mornings)

Taco bowl

1 avocado

1 Kiwi

 

Baked chicken*

Sautéed broccoli, cauliflower and carrots 

*(bake enough for tomorrow’s recipe also; sprinkle tomorrow’s chicken with salt only)

 

Monday

 Leftover Turkey Sausage and Greens

1 Kiwi

Leftover Taco Bowl

1 avocado

1 green apple

 

 

 

Paleo Chicken Pot Pie Soup

Tuesday

Collagen Green Smoothie

 

 

Leftover  Paleo Chicken Pot Pie Soup

Wednesday

Sweet potato & bacon hash

½ grapefruit

(make enough for 2 mornings)

 

Ground Turkey Skillet with Green Beans

Thursday

Leftover Sweet Potato & Bacon Hash

½ grapefruit

 

Leftover  Ground Turkey Skillet with Green Beans

Friday

Gluten Free Oatmeal & Berries

 

Homemade Burgers

Roasted root vegetables

 

Saturday

Chorizo and Vegetable

(make enough for 2 mornings)

Leftover Burgers

Guacamole

Easy Mediterranean Green Lentil Soup

Sunday

Leftover Chorizo and Vegetables

 

Leftover Lentil Soup

Please note the meal plan below is for one person. If you have multiple people in your family, you will need to multiply each recipe, to have leftovers and meet your family’s needs.

 

 

 

 

 

 

 

WEEK 2

Breakfast

Lunch

Dinner

Sunday

Paleo Collagen Pancakes

 

 

Monday

 

 

 

Tuesday

 

 

 

Wednesday

 

 

 

Thursday

 

 

 

Friday

 

 

 

Saturday

 

 

 

Sunday

 

 

 

 

 

 

 

 

 

BREAKFAST

Turkey Apple Sausage (from The Real Food Dietitians)

INGREDIENTS

  • 1 lb. ground turkey or ground chicken

  • 1 cup finely chopped spinach

  • ½ cup finely minced apples 

  • ½ tsp. garlic powder

  • ½ tsp. Italian seasoning or dried sage

  • ½ tsp. paprika

  • 1/4 tsp. crushed fennel (best when crushed lightly )

  • ½ tsp. salt

  • ¼ tsp. black pepper

  • 1–2 Tbsp. coconut oil 

 

INSTRUCTIONS

  1. Combine turkey (or chicken), diced apple, spices, salt, and pepper in a mixing bowl. Mix thoroughly with a large spoon or your hands.

  2. Using wet hands, form meat mixture into 12 small patties (Thin is good because they will shrink and fatten up in the pan a bit).

  3. Heat a large skillet over medium-high heat. When the skillet is hot, add oil/fat (about ½ Tbsp. per batch of patties, depending on the size of your pan).

  4. Add the patties to the pan, being careful not to overcrowd them or it’s difficult to flip them and they won’t brown as well. Cook for about 4-5 minutes per side until browned and no longer pink in the center.

  5. Remove patties to a plate lined with a paper towel and repeat with remaining oil and turkey mixture.

  6. Store in a covered container in the refrigerator for up to 4 days – may be frozen for longer storage.

SWEET POTATO AND BACON HASH (Yellow Bliss Road)

INGREDIENTS

  • 8 slices bacon diced

  • 1 clove garlic minced

  • 1/2 onion diced

  • 1 green pepper diced

  • 2 sweet potatoes peeled and diced into 1/2" pieces

  • 1 tsp chili powder

  • 1 tsp salt

  • 1/2 tsp pepper

  • spinach or romaine lettuce leaves

INSTRUCTIONS

  • In a large skillet, cook bacon over medium heat until crispy, about 10 minutes. Remove with slotted spoon and set aside.

  • Leaving bacon grease, add in garlic and cook 2-3 minutes. Add in onion, green pepper, and sweet potatoes. Mix together. Top with chili powder, salt and pepper. Mix thoroughly. Let cook over medium heat until potatoes are fork tender, about 18-20 minutes. Stir occasionally to ensure the bottom pieces don't burn.

  • Add bacon back in and mix together. Serve warm and enjoy.

  • Scoop the hash into a Romaine lettuce leaf or on a bed of spinach  

Chorizo and vegetable breakfast skillet (from Whole Kitchen Sink)

 

​ Ingredients

  • 1 pound ground chorizo

  • 2 tbsp olive oil

  • 1 pound red potatoes, diced

  • 1 green pepper, diced

  • 1/2 red pepper, diced

  • 1/2 yellow onion, diced

  • 1/2 tsp garlic powder

  • 1/2 tsp chili powder

  • Salt and pepper to taste

  • Optional for serving: 2-3 green onions, salsa, avocado

Instructions

  1. Heat a large skillet over medium-high heat. Once hot, brown the chorizo until it is cooked thoroughly. Using a slotted spoon, transfer the cooked chorizo into a bowl. Leave any grease leftover from the chorizo in the skillet.

  2. Add the diced potatoes to the skillet and let cook until they’re cooked halfway through, about 5 minutes. Stir occasionally, scraping up any browned bits from the chorizo for flavor. Add the olive oil if more cooking oil is needed (if the potatoes are sticking to the pan).

  3. Once the potatoes are cooked halfway, add in all of the remaining vegetables and spices and stir to combine. Stir frequently, sautéing until the vegetables are fully cooked.

  4. Add the chorizo back into the skillet, stir to combine and let the chorizo heat back up in the skillet for about 2 minutes. Remove from heat.

  5. Serve with green onions, salsa, avocado/guacamole or an egg if desired.

 

Plantain Collagen Pancakes (Lichen Paleo, Loving AIP)

 

Ingredients

 

Instructions

  1. Place all ingredients in a blender.

  2. Puree until smooth.

  3. Cook with either Method 1 or Method 2 instructions:

Method 1

  1. Drop puree by 1/4 cup on parchment-lined baking pan

  2. Bake for 25 minutes at 350.

Method 2

  1. Warm coconut oil (I use a tbsp) in cast-iron pan (you may need to add oil in between pancakes to prevent sticking)

  2. Once oil is hot, drop puree by 1/4 cup

  3. Cook approx. 3 minutes per side or until cooked through.

  4. Enjoy!

 

 

LUNCH

PALEO TACO SKILLETS & PALEO TACO BOWLS (Sweet C's Designs)

INGREDIENTS

  • 1 lb lean ground beef, chicken, or turkey

  • 1 large onion, diced

  • 2 large bell peppers, diced

  • 1 can diced tomatoes and green chilies

  • Primal Palate's taco seasoning

  • 3 cups baby kale and greens mix or other salad

INSTRUCTIONS

  1. In a large pan, add ground meat, crumble, and brown.

  2. Drain off excess fat.

  3. Add diced onion and peppers and cook until soft and browned.

  4. Add tomatoes and stir.

  5. Mix in taco seasoning- add a tbsp water if needed to mix.

  6. Keep on stove until taco mix has fully incorporated tacos.

  7. Add salad or greens to a bowl, and spoon taco mixture over the top.

  8. Serve and enjoy!

salads

DINNER

Paleo Chicken Pot Pie Soup  (from My Heart Beets)

INGREDIENTS

  • 3 cups cooked chicken, white and dark meat (see directions on how to cook chicken below)

  • 2 tablespoons butter or ghee or fat of choice

  • 1 onion, diced

  • 5 cloves garlic, minced

  • 1 pound peeled potatoes, roughly chopped

  • 1 pound peeled potatoes, diced

  • 2 cups chicken broth

  • 1 cup full-fat canned coconut milk

  • 3 carrots, chopped

  • 2 celery ribs, diced

  • 1 cup frozen peas

  • 1 teaspoon salt

  • ½ teaspoon black pepper

  • ½ teaspoon cayenne, optional

  • 1 tablespoon chopped fresh sage

  • 2 teaspoons chopped fresh thyme

  • 2 teaspoons chopped fresh rosemary

INSTRUCTIONS

  1. Melt the butter in a dutch oven or heavy bottomed pot over medium heat.

  2. Add the onions and garlic and saute for 5 minutes, or until soft.

  3. Next, add the 1 pound of roughly chopped potatoes and chicken broth to the pot. Bring the broth to a boil then cover with a lid and reduce the heat to low. Cook for 10 minutes, or until the potatoes are fork tender.

  4. Turn the heat to low.

  5. Use a slotted spoon to scoop the potatoes into a blender. Add the coconut milk to the blender and puree. Set aside for now.

  6. Add the pound of diced potatoes and the carrots to the pan (the carrots and potatoes should be about the same size).

  7. Bring the broth to a boil, cover with a lid and reduce heat to low. Cook for 9-10 minutes, or until the potatoes and carrots are fork tender.

  8. Add the celery, peas, spices, cooked chicken and pureed potatoes to the pan and mix well.

  9. Raise the heat to medium low and cook for 5 minutes.

  10. Serve.

​​

Ethiopian Cabbage and Beef 

Ingredients

  • 1/2 cup olive oil

  • 4 carrots, thinly sliced

  • 1 onion, thinly sliced

  • 1 teaspoon sea salt

  • 1/2 teaspoon ground black pepper

  • 1/2 teaspoon ground cumin

  • 1/4 teaspoon ground turmeric

  • 1/2 head cabbage, shredded

  • 5 potatoes, peeled and cut into 1-inch cubes

  • 1 lbs ground beef

  • Add all ingredients to list

Directions

  1. Heat the olive oil in a skillet over medium heat. Cook the carrots and onion in the hot oil about 5 minutes. Stir in the salt, pepper, cumin, turmeric, and cabbage and cook another 15 to 20 minutes. Add the potatoes; cover. Reduce heat to medium-low and cook until potatoes are soft, 20 to 30 minutes.

Ground Turkey Skillet with Green Beans (Primavera Kitchen)

Ingredients

US CUSTOMARY - METRIC

  •  2 tablespoons extra virgin olive oil

  •  1 pound free-range extra-lean ground turkey

  •  1 teaspoon garlic — minced

  •  ½ cup onions — diced

  •  ½ cup yellow bell pepper — diced

  •  1½ cup green beans — chopped

  •  ¾ cup homemade tomato sauce or any other sauce of your preference

  •  Salt and ground fresh black pepper

  •  A pinch of crushed red pepper

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Instructions

  1. In a skillet, heat the olive oil over medium-high heat.

  2. Add the ground turkey, and break it up until it's in small pieces.

  3. Once the turkey is almost cooked through, add the onion and garlic. Stir occasionally, and cook until the onions are golden brown.

  4. Add yellow peppers, green beans, and homemade tomato sauce.

  5. Cover the skillet, and cook until the vegetables are tender.

  6. Add salt, pepper, and crushed red pepper to taste.

  7. Serve warm and enjoy!

Unstuffed Pepper Skillet (The Garlic Diaries)

ingredients

  • 1 red bell pepper, diced

  • 1/2 onion, diced

  • 2 cloves garlic, minced

  • 1/4 cup cherry tomatoes, quartered

  • 1/4 pound lean ground turkey

  • 1 teaspoon cumin

  • 1 teaspoon chili powder

  • 1 teaspoon paprika

  • 3/4 teaspoon oregano

  • 1/2 cup cooked brown rice (I used the quick cooking brown rice to make everything faster)

  • 2 teaspoons olive oil

  • 1/4 cup shredded cheddar cheese

  • 1 teaspoon fresh lime juice

  • Chopped cilantro for garnish!

instructions

  1. Add 1 teaspoon of your olive oil in a large skillet over medium high heat

  2. When the pan is hot, add your ground turkey and season with salt and pepper

  3. Let the turkey brown in the pan, stirring occasionally until it is cooked through

  4. Meanwhile, cook your brown rice

  5. When your turkey is almost done, add 1/2 teaspoon cumin, 1/2 teaspoon chili powder, 1/2 teaspoon paprika, and 1/4 teaspoon oregano. Stir to combine

  6. Set the turkey aside on a plate and add the remaining 1 teaspoon of olive oil to your pan

  7. Add your veggies (pepper, onion, garlic) and season with salt and pepper. Add your cherry tomatoes in with the veggies after they have been cooking for a few minutes – stir to combine

  8. Let the veggies cook until they have softened. If it gets too dry, add a splash of water and stir together

  9. When the veggies are almost done, add the remaining spices (1/2 teaspoon cumin, 1/2 teaspoon chili powder, 1/2 teaspoon paprika, and 1/2 teaspoon oregano)

  10. Add the turkey back into the veggies along with your 1/2 cup of cooked brown rice

  11. Add your lime juice and stir everything together. Season to taste

  12. Add your cheese – you can either stir it in or sprinkle it on top and melt under the broiler or in the microwave

 

Easy Mediterranean Green Lentil Soup (Unicorns in the Kitchen)

Ingredients

  • 2 tbsp olive oil

  • 1 onion chopped

  • 6 garlic cloves minced

  • 2 carrots diced

  • 1 red bell pepper diced

  • 2 yellow potatoes cubed

  • 2 cups green lentils

  • 3 tbsp tomato paste

  • 1 tsp turmeric

  • 1/2 tsp paprika

  • 1 tsp cumin

  • 6 cups vegetable stock

  • 1 tsp salt

  • 3 cups baby spinach

  • 1 cup parsley chopped

Instructions

  • Heat olive oil in a large pot over medium heat. Saute onion until golden brown. 

  • Add in minced garlic, carrots and bell pepper. Stir and cook for one minute. 

  • Add in potatoes and lentils. Stir and cook for two minutes. 

  • Add in tomato paste, turmeric, paprika and cumin. 

  • Pour vegetable stock into the pot and stir. Bring the soup to boil and cover. Let it simmer for about thirty to forty minutes until lentils are completely cooked. 

  • Add in salt and baby spinach and cook until they're wilted. 

  • Pour the soup into bowl and top with parsley. 

  • Top with chopped parsley. Serve with lemon juice and toasted bread. 

Beef & Cauliflower Rice Mexican Casserole (Every Last Bite)

Ingredients

  • 1 1/2 cup cubed butternut squash

  • 1 tbsp olive oil

  • 1 red pepper diced into small pieces

  • 1 red onion finely diced

  • 2 jalapeños finely diced

  • 400 grams ground beef

  • 1 tbsp cumin

  • 1 tsp coriander

  • 1 tsp paprika

  • 1/2 tsp chili powder

  • 1/2 tsp salt

  • 14 oz can chopped tomatoes

  • 3/4 cup beef stock

  • 1/2 cup scallions/green onions chopped

  • 2 cups cauliflower rice

  • 1 1/2 cup black beans optional (omit if Whole30/Paleo)

OPTIONAL TOPPINGS

  • 1/2 avocado

  • 1/4 cup salsa

  • 1/4 cup chopped tomatoes

  • 2 tbsp chopped parsley

Instructions

  • Preheat the oven to 200 degrees Celsius (390 degrees Fahrenheit)

  • Heat the olive oil in a large cast iron skillet on medium heat. Add in the butternut squash and let them cook for approximately 15 minutes, stirring frequently to ensure they cook evenly and don't burn. 

  • Once the butternut squash cubes are tender, remove them from the skillet and set aside. 

  • Add the diced red pepper, red onion and jalapeño to the skillet and cook until the red pepper begins to soften. Add the ground beef to the skillet and break it up with a wooden spoon so that it is crumbly in texture. Add in the cumin, coriander, paprika, chili and salt and let everything cook for about 8 minutes until the beef is cooked through and no longer pink. 

  • Once the beef is cooked through, stir in the canned tomatoes and beef stock. Finally add in the cauliflower rice, butternut squash and green onions and stir so that everything is well mixed. If you are using black beans you can add them in at this point as well. 

  • Cover the skillet with tinfoil and transfer it to the oven to bake for 45 minutes until all of the liquid has evaporated and the cauliflower is soft. Remove the tin foil with 10 minutes left of cook time so that the top can lightly brown. 

  • Serve the casserole topped with chopped tomato, salsa, guacamole or chopped cilantro. 

 

 

ROASTED ROOT VEGETABLES

For this Roasted Root Vegetable Recipe, I chose to use carrots, butternut squash, parsnips, sweet potatoes and red onion but you can use a combination of any of the following root vegetables:

  • Carrots

  • Parsnips

  • Butternut Squash

  • Sweet Potatoes

  • Red Potatoes

  • Yukon Potatoes

  • Beets

  • Rutabaga

In addition to mixing and matching your favorite root vegetables, you can use more or less of any of your favs or simply what you have on hand or what is on sale.

If you choose to use beets in this Roasted Root Vegetable recipe, keep in mind that their pink juice will dye the other vegetables.  They will still taste the same, but they will look a little more festive and flirty.  Alternatively, you can use golden beets.

  • 1 pound medium carrots peeled and chopped into 1 ½” pieces

  • 1 pound sweet potatoes peeled and chopped into 1 ½” pieces

  • 1 pound parsnips peeled and chopped into 1 ½” pieces

  • 1 pound butternut squash peeled and chopped in to 1 ½” pieces

  • 1 red onion peeled and chopped into 1 ½” chunks

  • 3 tablespoons olive oil

  • 1 teaspoon McCormick Thyme Leaves

  • 1 teaspoon McCormick Dried Oregano

  • 1 teaspoon McCormick® Dried Parsley

  • 1 teaspoon McCormick Garlic Powder

  • 1/2 teaspoon McCormick® salt

  • 1/4-1/2 teaspoon McCormick® pepper

  • 1/4 teaspoon McCormick Ground Cumin

  • Preheat oven to 425 degrees F. Line a 15 x 20 jelly roll pan with foil and spray with nonstick cooking spray.

  • Add all of the vegetables to a large bowl followed by olive oil and all seasonings. Stir until evenly coated (I find it easiest to use my hands).

  • Evenly divide the vegetables into two bowls (you can keep the bowl you just used). Add 3 tablespoons balsamic vinegar and 1 tablespoon maple syrup to the vegetables in one bowl. Stir to evenly coat. To the second bowl, stir in 1/2 cup freshly grated Parmesan. Stir to evenly combine.

  • Spread vegetables onto prepared baking sheet in a single layer. Roast for 40-50 minutes, or until fork tender, removing the tray half way through cooking and stirring vegetables (keeping the two kinds of roasted vegetables separate).

  • Remove roasted vegetables from the oven. Add 1 tablespoon balsamic vinegar and 1 teaspoon maple syrup to the Maple Balsamic Vegetables and stir to evenly coat.

  • Drizzle one tablespoon melted butter over Parmesan Garlic Herb Vegetables and sprinkle with 2 tablespoons freshly grated Parmesan. Stir to evenly coat. Season with additional salt and pepper to taste. Serve warm.

 

Homemade Burgers

Ingredients

1 lbs ground beef

1 tbsp burger seasoning

1 yellow onion

1 tbsp ghee or coconut oil

Directions:

  1. Chop onion and sauté in ghee, until translucent (4-5 minutes) and set aside

  2. Add ground beef, seasoning and the cooked onion to a bowl and mix with your hand (remember to wait until the onion is no longer hot)