June, Week 4

(Hover over meals for recipe links)

header_SundayBreakfast: Heuvos Rancheros
Snack: Handful of pistachios, walnuts, almonds, cashews, etc.
Lunch: Tuna Tomato bites
Snack: Bell pepper, carrots, radishes, and celery, hard boiled egg
Dinner: Seafood Penne with asparagus, baby spinach salad
Dessert: Coconut flan
header_MondayBreakfast: Quinoa fried ‘rice’ with bacon, eggs and veggies
Snack: Cut up veggies with avocado
Lunch: Leftover penne and asparagus
Snack: Celery with Almond or other nut butter
Dinner: Turkey Meatballs, steamed broccoli
Dessert: Bowl of strawberries or other berries with 1 tsp maple syrup drizzled on, and cinnamon

Breakfast: Scrambled eggs with sauteed spinach, kale or other greens and mushrooms
Snack: 1/4 cup pistachios and 1/2 cup fresh fruit in season
Lunch: Leftover turkey meatballs on big salad
Snack: 1/3 cup black olives, carrots, celery, radishes, etc.
Dinner: Thai Hot Pot Soup
Dessert: 1/4 cup pistachios, 2-4 squares dark chocolate, herb tea with stevia (optional)


Breakfast: Buckwheat-flax pancakes, 2 pieces bacon or ham on side
Snack: 1/2 Sliced apple with 2 Tbsp nut butter
Lunch: Leftover Thai hot pot soup
Snack: 1/4 cup black olives, fresh veggies, handful of almonds
Dinner: Grilled chicken breasts with herbs (make extra chicken for lunches and snacks), Kale, apple, squash salad
Dessert: 4 squares dark chocolate, dipped in 1 Tbsp nut butter


Breakfast: Open faced gluten free grilled cheese with sliced avocado, natural turkey sausage, and baby spinach
Snack: 1/2 chicken breast, fresh veggies
Lunch: Leftover kale, apple and squash salad with cut up leftover chicken breasts
Snack: Cut up fresh veggies, cashew hummus
Dinner: Grilled grass fed burgers with avocado, tomato and onion; Fennel, arugula and zucchini salad
Dessert: 1/2 cup fresh fruit, herb tea

sitedesign_simplesmartNutrition_19Breakfast: 4 slices natural bacon or 2 patties/links natural turkey sausage, 1/2 cup fresh fruit
Snack: Cashew, pumpkin seeds or other nuts, 2 slices cheese, raw veggies
Lunch: Leftover hamburger from dinner; side salad or fresh veggies
Snack: 1/2 leftover chicken breast with salsa, fresh veggies
Dinner: Mexican Fiesta salad
Dessert: Bowl of fresh blueberries, 2 squares dark chocolate

Breakfast: Dutch baby with fresh fruit, drizzle of maple syrup
Snack: Beef jerky, 1/2 apple or 1/2 cup carrots/celery, etc.
Lunch: Leftover Mexican Fiesta salad
Snack: Pea guacamole with cucumber, red bell pepper, and zucchini slices
Dinner: Chili, large tossed salad
Dessert: 1/2 cup avocado chocolate pudding with raspberries


1 bunch asparagus
4-6 medium to lg Roma tomatoes
1 bunch fennel
2 tomatillos (green mex tomatoes)
baby arugula
1-2 small zucchini
4 red bell peppers
4 medium avocados
2 jalepenos
1 cucumber
1 head leaf lettuce
1 small head Napa cabbage
1 bunch dinosaur kale or baby kale
broccoli or broccolini
1 container mixed baby greens
1 bunch cilantro
fresh basil
3-4 apples
bulb garlic
1 small ‘thumb’ ginger
1-2 red onions
baby bella mushrooms
cashews, pumpkin seeds, other nuts
black olives
canned salmon, canned tuna
gluten free penne
2 cans full fat coconut milk
tamarind sauce
fish sauce
rice wine vinegar
garbanzo flour
frozen peas
can of black beans
can of refried beans
2 cans pinto beans
2 can chopped tomatoes
1 small carton chicken stock
small can mild green chilis
natural turkey sausage
shrimp or chicken
chicken breasts
2 lbs grass fed ground beef



Meal Plan 12

(Click meals in blue for recipes)

header_SundayBreakfast: Baked Salmon and Avocado eggs
Snack: Green smoothie
Lunch: Supersalad with leftover salmon
Snack: Celery sticks with 1-2 Tbsp peanut, almond or sunflower butter
Dinner: Beef or Chicken Fajitas, lettuce, tomato and avocado
Dessert: Cut up strawberries with shaved dark chocolate
header_MondayBreakfast: Paleo Cranberry Muffins, grass fed butter, bacon or 1 link natural chicken sausage
Snack: 1 hard boiled egg with sliced avocado
Lunch: Lettuce wraps with leftover fajita meat, and salsa
Snack: 1/2 apple with 1-2 Tbsp almond or nut butter
Dinner: Garlic lemon fish, quinoa, sauteed kale or collard greens with mushrooms, garlic, butter and lemon
Dessert: 4 small squares of chocolate, herb tea with stevia

Breakfast: 2 Cranberry muffins with nut butter OR eggs scrambled with baby spinach
Snack: 3-4 pieces natural beef or turkey jerky, 1/2 apple
Lunch: 2-3 Leftover fish tacos: fish, chopped lettuce or cabbage, salsa, avocado in gluten free tortilla or lettuce leaf
Snack: 1 cranberry muffin, handful almonds
Dinner: Wine Country Chicken Salad
Dessert: Strawberries and blueberries, chopped almonds, pecans or walnuts on top


Breakfast: Veggie-egg scramble (use whatever veggies you have on hand: mushrooms, onion, green or red pepper, zucchini, greens, etc.
Snack: 3-4 pieces natural beef or turkey jerky, carrots and celery
Lunch: Tuna boats–1/2 avocado, add tuna salad or plain tuna, lemon juice, and sriracha.
Snack: 2 handfuls nuts, 2-3 slices raw cheese
Dinner: Spaghetti with spaghetti squash or zucchini noodles tossed salad
Dessert: Coconut milk custard


Breakfast: 2-3 slices of natural bacon, 1 cup fresh fruit in season
Snack: 1-2 hard boiled eggs, fresh veggies
Lunch: Baby greens salad with any other veggies, plus 2-3 leftover salmon patties
Snack: Hummus with cucumber slices
Dinner: Sizzling Beef Fajitas
Dessert: 1-2 Cat’s Energy Bars

sitedesign_simplesmartNutrition_19Breakfast: 1-2 poached eggs on a bed of raw or steamed spinach, butter, sea salt and pepper. Add hot sauce or hot pepper flakes.
Snack: Banana with 1 tbsp nut butter
Lunch: Supersalad with leftover beef from fajitas. Add guacamole or avocado.
Snack: 1 boiled egg, 1/4 cup hummus, raw veggies
Dinner: Salad Nicoise
Dessert:  Paleo strawberry shortcakes

Breakfast: Paleo Quiche
Snack: 2-3 slices raw cheese, 1/2 sliced apple
Lunch: Deli natural turkey, avocado wrapped in lettuce
Snack: 1-2 Cat’s Energy bars
Dinner: Middle Eastern beef kabobs, steamed broccoli, quinoa
Dessert: 2 Trail cookies, herb tea and stevia or small amount of honey


Strawberries and blueberries
2 Lemons, 2 Limes
2-4 apples
1 Bunch Cilantro
4 Avocados (varying degrees of ripeness to use all week)
1 bunch of kale, spinach or swiss chard
Collard greens
2 Red bell peppers, 1 yellow pepper
2-3 Medium size jalepenos
2 Large red onions
1 Small Shallot
1 Thumb size piece of fresh ginger
1-2 Heads fresh garlic
Salad ingredients: cucumber, celery, radishes, onion, baby greens, etc.
Head of leaf lettuce
4 Tomatoes
1 Bunch asparagus
Fresh basil
Small container baby arugula
1-2 Spaghetti squash
4-6 Small red potatoes
10 or so Dates
2 14 oz Cans chunky organic tomatoes
Fresh or frozen cranberries
Ground flax seed
Ground cumin seed
Chili powder
Curry powder
Coconut flour
Slow cooking oats
Mixed natural nuts
Raw pumpkin seeds
Muffin papers
Herb tea
Natural beef or turkey jerky
Worcestershire sauce
Black Greek or Kalamata olives
1 Small jar of capers
2 or more cans tuna in olive oil
1 Can full fat coconut milk
1 pkg dried flaked or shredded coconut
1 lb grass fed beef skirt steak
1 lb chicken breast or boneless thighs
1 lb Strip steak or ribeye steak for kabobs
1 lb ground beef
Natural bacon
Fresh wild caught fish–salmon, halibut, etc
1 lb Wild caught tuna
4 oz pkg thin sliced smoked salmon
1  pkg frozen spinach, kale or other greens
1 pkg raw cheese like cheddar, etc
Parmigiana cheese
Unsweetened hemp, coconut, almond milk

Meal Plan 13

(Hover over meals for recipe links)

header_SundayBreakfast: Dutch Baby with fruit
Snack: ½ cup hummus and cut up veggies
Lunch: Salmon Salad with greens
Snack: Handful raw almonds, cut up veggies
Dinner: Roasted Chicken, sauteed broccolini, cauliflower mashed “potatoes“.
Dessert: Chocolate Lava cakes
header_MondayBreakfast: Salmon-egg-veggie stir-fry
Snack: 1 hard boiled egg with cut up veggies
Lunch: Lettuce wraps with leftover chicken, tomato and avocado, sriracha sauce or 1 Tbsp mayo
Snack: 1/2 avocado with lemon juice, salt and pepper
Dinner: Chili Chicken crockpot dinner (use leftover chicken or chicken thighs)
Dessert: 4 small squares of chocolate, 1/2 apple, 1/2 cup strawberries, blueberries, etc.

Breakfast: 1-2 poached eggs, 1 slice toasted Paleo bread with butter, 1/2 cup steamed spinach
Snack: 3-4 pieces natural beef or turkey jerky, veggies
Lunch: Supersalad with 1/2 regular size can tuna or 1 small can tuna, 1 tsp olive and vinegar
Snack: 1 slice Paleo bread with 1 Tbsp nut butter and 1/2 apple or 1/2 cup strawberries
Dinner: Asian Steak Salad, 1/2 cup quinoa with pan browned garlic
Dessert: Banana dipped in melted dark chocolate or herb tea with stevia


Breakfast: Breakfast quinoa scramble with bacon and veggies
Snack: 3-4 pieces natural beef or turkey jerky
Lunch: Egg salad in lettuce wraps
Snack: 1/2 medium avocado, with hot sauce
Dinner: Salmon Patties, baby greens salad with olive oil and balsamic vinegar dressing, salt and pepper
Dessert: 1 Cat’s Energy Bar, herb tea with stevia


Breakfast: Oatmeal with grass fed butter, flax seed, nuts, and fruit with hemp, coconut, or almond milk
Snack: 1-2 hard boiled egg, fresh veggies
Lunch: Baby greens salad with any other veggies, plus 2-3 leftover salmon patties
Snack: Hummus with cucumber slices
Dinner: 1/3 lb grass fed burgers with lettuce, tomato, avocado, Brussels Sprouts with bacon
Dessert: 1-2 Cat’s Energy Bars

sitedesign_simplesmartNutrition_19Breakfast: Paleo or gluten free whole grain toast, avocado, tomato, lettuce
Snack: Handful raw almonds, 2-3 slices raw cheese
Lunch: Leftover hamburger from dinner, cut up fresh veggies
Snack: 1/2 apple with 1 Tbsp almond or other nut butter
Dinner: Grilled chicken or fish and grilled asparagus. Brush with olive oil, sea salt and pepper.
Dessert: Bowl of fresh blueberries, 2 squares dark chocolate

Breakfast: Buckwheat-flax Pancakes *with fresh berries, 2 slices bacon
Snack: 1/2 avocado smashed up with lemon juice, sriracha sauce. Dip with sliced cucumber, carrots or radishes
Lunch: Leftover fish or chicken from dinner and baby greens tossed salad with olive oil balsamic vinegar
Snack: 3 slices deli sliced turkey, 1/2 apple
Dinner: Asian Ribs, chopped sauteed greens with garlic and lemon
Dessert: Coconut milk flan


Fresh fruit and berries
Veggies to munch on raw: carrots, cucumber, radishes, zucchini, kohlrabi, turnips, etc.Baby Greens for salads
Leaf lettuce for wraps
Red pepper
Green onions or red onion
Broccolini or Broccoli
Brussels sprouts
2-3 Avocados
2 Tomatoes
Fresh Ginger root
10 or so dates
8 oz. dark chocolate or more!
Coconut, hemp, or almond milk
Nuts, pumpkin seeds
Cumin, chili powder, mild green chili’s (in can)
100% Buckwheat flour-not a mix
Salmon, fresh, frozen or canned
Whole chicken for roasting or store-roasted version
Chicken thighs or breasts
Grass fed steak (flank is good)
Grass fed ground beef or bison

Tip–when making pancakes, make extra and freeze or refrigerate, pop in the toaster to reheat and viola–quickie breakfast. Use leftover pancakes as a ‘burrito’ for eggs, bacon, etc.