October Week 2


It’s fall! Time to get out those skinny jeans and boots. Whoops! They may be a bit tight–so let’s get back on track with great fat burning meals!
Choose one per day from each category–recipe links are highlighted. Enjoy!

breakfast

Green Smoothie (Have at least two days in a row for best results)
Scrambled Egg veggie burrito in gluten free wrap
Veggie Omelet with eggplant, onion, zucchini, tomato
Scrambled egg wrapped in canadian bacon or natural ham wrap
Avocado gluten free toast with poached egg on top
Paleo Quiche

lunch

Green smoothie (if doing the 2-3 day detox)
Leftover zoodles, meat and sauce
Rotisserie chicken with Mediterranean Vegetables
Lunch salad with mixed nuts
Zucchini and Tomatoes with basil
Quinoa tabuli salad with rotisserie chicken if desired

dinner

Zoodle artichoke spaghetti with grass fed beef or chopped chicken sausage
Baked rotisserie chicken (can be store bought), sauteed green beans with butter, smashed cauliflower
Grass fed beef chili, tossed salad with citrus dressing
Chicken or fish foil packets with zucchini, onion and tomato
Greek Avogolemono Soup (lemon chicken soup) with sauteed Rapini or broccolini
Your favorite fat burning dinner and veggies
Lettuce wrap tacos with guacamole–Make your own tacos and wrap with lettuce

snacks
Avocado with sriracha sauce, handful nuts

Raw cheese and cut up veggies or half sliced apple

Beef or turkey jerky and cut up veggies

4 Rolled up natural deli meat with avocado slices

1-2 Boiled eggs

dessert

Optional!
Dark chocolate and almonds

Easy apple crisp

Baked apple with chopped almonds and cinnamon

Fresh fruit with handful of nuts

Paleo pumpkin pudding

Dairy free pralines and cream ‘ice cream’

shopping_list
Produce

1-2 bunches parsley
1 red, 1 yellow pepper
1-2 cucumbers
container of baby kale
6-8 apples
eggplant
2 red onions
2-4 zucchini
2 tomatoes
3 avocados
fresh mint/fresh oregano
green beans for two dinners
head of cauliflower
broccolini or rapini
2 leeks
bunch of carrots
4 lemons/1 orange
garlic
small thumb of ginger root

Meat, Fish, Poultry

2 lb ground beef (for two dinners)
1 lb ground turkey (one dinner)
natural ham or canadian bacon
1 whole oven cooked rotisserie chicken (for dinner and leftovers)
chicken breasts (for dinner and some leftovers)

Misc.

1 dozen Eggs (add another dozen if making paleo quiche)
grass fed butter
2 cans beans for chili (black, pinto or kidney)
2 cans chopped tomatoes or tomato sauce for chili
1 large container of organic chicken broth
dark chocolate
1-2 cans or boxes of pumpkin
2 can full fat coconut milk
extra virgin olive oil
beef or turkey jerky
cumin and chili powder
cinnamon, nutmeg
1 can mild green chilis
slow cooking rolled oats
vanilla
maple syrup
pecans

October Week 1


Choose one from each category, recipe links are highlighted. Enjoy!

breakfast

  • Quinoa scramble with bacon
  • Ham or smoked turkey wraps with avocado, asparagus and tomato
  • Sweet potato hash with veggies and bacon
  • Chicken apple sausage (can get from Trader Joe’s and WF), sweet potato and veggie stir fry
  • Paleo Muffins w/nut butter sunflower butter and berries
  • Fresh berries with almonds, pumpkin seeds, walnuts and unsweetened coconut
  • Coconut flour pancakes ‘Egg McMuffin’ with eggs and Canadian ham

lunch

  • Monster salad with boiled egg, meat or tuna. Olive oil and balsamic dressing
  • Cucumber, tomato, and onion salad with tuna or chicken, olive oil and lemon juice
  • Chopped veggies, quinoa or brown rice, chicken breast
  • Deviled eggs on a bed of arugula or baby power greens
  • Pea guacamole with hard boiled eggs, and veggies for dipping
  • Tuna salad on lettuce leaves
  • Leftovers from dinner

dinner

snacks

  • Coconut flour pancake with almond butter, apple or strawberry
  • 1/2 cup strawberries, handful of raw almonds, cashews, walnuts, etc
  • 1/2 serving fruit, 4 slices of raw cheese
  • Greek yogurt, almonds, berries (be sure yogurt has no added sugar and has LIVE cultures)
  • Tuna on cucumber slices
  • Pea Guacamole on veggie slices
  • Celery with nut butter

dessert

Optional!

  • 4 small squares extra dark chocolate, berries
  • 4 squares dark chocolate dipped in nut butter
  • Chocolate avocado pudding
  • Hot herb tea with stevia, almonds, strawberries, balsamic vinegar and touch of maple syrup
  • 2 chocolate chip cookies

shopping_list
Produce

3-4 avocados
jicama
arugula/baby greens
2 cucumbers
2-3 red bell peppers
small zucchini
celery
2 red onions
cilantro
parsley
lemons
asparagus
4-6 tomatoes
4-5 new red potatoes
4-5 sweet potatoes
Meat
Chicken breasts or thighs
Steak–tri tip, flank, ribeye, etc.
grass fed ground beef
apple chicken sausage
natural deli turkey
Misc
quinoa
ground flax seeds
dried cranberries
raw honey
nuts–almonds, walnuts, cashews, pistachios, etc
coconut flour
tuna
1 small can or jar of artichokes
greek yogurt, plain
raw cheese
black beans
frozen baby peas

October Week 3


Choose one per day from each category–recipe links are highlighted. Enjoy!

breakfast
Paleo pancakes with blueberries or peaches
(Use canned pumpkin or ripe bananas)

Scrambled egg veggie burrito in Nori wrap

Fresh fruit (peaches, berries, etc) and 3 pieces of natural bacon or ham

Smoothie–cucumber, kale, blueberries, flax or almond milk, vanilla, cinnamon, protein powder

1 apple with 2 Tbsp of nut butter

Veggie and sweet potato stir fry–use bacon, egg and/or sausage, and (cooked or leftover from dinner) sweet potato, and any veggies

lunch

Tuna, egg or chicken salad wrap with lettuce or Nori

Monster salad of mixed veggies with cooked chicken breast chopped up, olive oil and lemon juice, fresh herbs

Leftover salmon salad

Deli natural meat rolls full of veggies and avocado

Leftover Thai lettuce wraps from dinnerdinner

Salmon Salad on a bed of arugula red, black or white quinoa with 1 Tbsp butter

Grilled halibut, salmon, tuna, or your choice of wildcaught fish with lemon, large serving of garlic broccolini with 1 tbsp grass fed butter (brown garlic in pan with butter, add veggies and cook)

Lettuce wraps with ground beef or turkey

Grass fed ground beef or bison with sugar free, natural spaghetti sauce and black bean or gluten free pasta-or use spaghetti squash

Grilled chicken breasts, sea salt pepper and Italian seasoning, grilled asparagus with butter and lemon, cauliflower mashed potatoes

Thai turkey meatballs with red curry sauce and steamed fresh green beans

Grass fed burgers on grill, served with avocado and bacon on lettuce leaves with tomato

snacks

Kale chips with tahini dressing

Raw cheese and cut up veggies or half sliced apple

1/4 cup Nuts and fresh blueberries

Beef or turkey jerky and cut up veggies

4 Rolled up natural deli meat with avocado slices

1-2 Boiled eggs

dessert

Optional!
Dark chocolate with fresh berries

Herb tea with stevia

Fresh fruit with handful of nuts

Bowl of fresh berries with a drizzle of balsamic vinegar
and 1 tsp maple syrup

Paleo blackberry tart

shopping_list
Produce

asparagus
bunch of large leaf kale
1-2 containers of blueberries
1-2 containers of blackberries (for tart)
2-3 peaches
2 bananas
2 lemons, 2 limes
baby arugula or other salad greens
1 cucumber
cilantro
veggies for breakfast and thai lettuce wraps and salads: red, yellow or green pepper, onions, mushrooms
2 medium zucchini
1 large ripe tomato
2 apples
broccoli or broccolini
bunch of carrots
2 avocados
1 head leaf lettuce for wraps
1 small fennel bulb
2 red onions
garlic
small thumb of ginger root
spaghetti squash for spaghetti or black bean pasta

Meat, Fish, Poultry

1 lb ground beef
3 lb ground turkey
natural bacon, ham or sausage
natural turkey deli meat
halibut, salmon, tuna or other wild caught fish to grill

Misc.

Eggs
grass fed butter
1-2 cans tuna
2-3 cans sockeye salmon
tahini (sesame butter)
capers
natural mayonnaise
dill weed
nutritional yeast (optional)
Nori wraps
almond, flax or coconut milk
Maple syrup
fish sauce, red curry paste, coconut milk in can

October Week 4


Choose one from each category, recipe links are highlighted. Enjoy!

breakfast

  • Quinoa scramble with bacon
  • Ham or smoked turkey wraps with avocado, asparagus and tomato
  • Sweet potato hash with veggies and bacon
  • Chicken apple sausage (can get from Trader Joe’s and WF), sweet potato and veggie stir fry
  • Paleo Muffins w/nut butter sunflower butter and berries
  • Fresh berries with almonds, pumpkin seeds, walnuts and unsweetened coconut
  • Coconut flour pancakes ‘Egg McMuffin’ with eggs and Canadian ham

lunch

  • Monster salad with boiled egg, meat or tuna. Olive oil and balsamic dressing
  • Cucumber, tomato, and onion salad with tuna or chicken, olive oil and lemon juice
  • Chopped veggies, quinoa or brown rice, chicken breast
  • Deviled eggs on a bed of arugula or baby power greens
  • Pea guacamole with hard boiled eggs, and veggies for dipping
  • Tuna salad on lettuce leaves
  • Leftovers from dinner

dinner

snacks

  • Coconut flour pancake with almond butter, apple or strawberry
  • 1/2 cup strawberries, handful of raw almonds, cashews, walnuts, etc
  • 1/2 serving fruit, 4 slices of raw cheese
  • Greek yogurt, almonds, berries (be sure yogurt has no added sugar and has LIVE cultures)
  • Tuna on cucumber slices
  • Pea Guacamole on veggie slices
  • Celery with nut butter

dessert

Optional!

  • 4 small squares extra dark chocolate, berries
  • 4 squares dark chocolate dipped in nut butter
  • Chocolate avocado pudding
  • Hot herb tea with stevia, almonds, strawberries, balsamic vinegar and touch of maple syrup
  • 2 chocolate chip cookies

shopping_list
Produce

3-4 avocados
jicama
arugula/baby greens
2 cucumbers
2-3 red bell peppers
small zucchini
celery
2 red onions
cilantro
parsley
lemons
asparagus
4-6 tomatoes
4-5 new red potatoes
4-5 sweet potatoes
Meat
Chicken breasts or thighs
Steak–tri tip, flank, ribeye, etc.
grass fed ground beef
apple chicken sausage
natural deli turkey
Misc
quinoa
ground flax seeds
dried cranberries
raw honey
nuts–almonds, walnuts, cashews, pistachios, etc
coconut flour
tuna
1 small can or jar of artichokes
greek yogurt, plain
raw cheese
black beans
frozen baby peas

September Week 4


Choose one per day from each category–recipe links are highlighted. Enjoy!

breakfast
Paleo pancakes with blueberries or peaches
(Use canned pumpkin or ripe bananas)

Scrambled egg veggie burrito in Nori wrap

Fresh fruit (peaches, berries, etc) and 3 pieces of natural bacon or ham

Smoothie–cucumber, kale, blueberries, flax or almond milk, vanilla, cinnamon, protein powder

1 apple with 2 Tbsp of nut butter

Veggie and sweet potato stir fry–use bacon, egg and/or sausage, and (cooked or leftover from dinner) sweet potato, and any veggies

lunch

Tuna, egg or chicken salad wrap with lettuce or Nori

Monster salad of mixed veggies with cooked chicken breast chopped up, olive oil and lemon juice, fresh herbs

Leftover salmon salad

Deli natural meat rolls full of veggies and avocado

Leftover Thai lettuce wraps from dinnerdinner

Salmon Salad on a bed of arugula red, black or white quinoa with 1 Tbsp butter

Grilled halibut, salmon, tuna, or your choice of wildcaught fish with lemon, large serving of garlic broccolini with 1 tbsp grass fed butter (brown garlic in pan with butter, add veggies and cook)

Lettuce wraps with ground beef or turkey

Grass fed ground beef or bison with sugar free, natural spaghetti sauce and black bean or gluten free pasta-or use spaghetti squash

Grilled chicken breasts, sea salt pepper and Italian seasoning, grilled asparagus with butter and lemon, cauliflower mashed potatoes

Thai turkey meatballs with red curry sauce and steamed fresh green beans

Grass fed burgers on grill, served with avocado and bacon on lettuce leaves with tomato

snacks

Kale chips with tahini dressing

Raw cheese and cut up veggies or half sliced apple

1/4 cup Nuts and fresh blueberries

Beef or turkey jerky and cut up veggies

4 Rolled up natural deli meat with avocado slices

1-2 Boiled eggs

dessert

Optional!
Dark chocolate with fresh berries

Herb tea with stevia

Fresh fruit with handful of nuts

Bowl of fresh berries with a drizzle of balsamic vinegar
and 1 tsp maple syrup

Paleo blackberry tart

shopping_list
Produce

asparagus
bunch of large leaf kale
1-2 containers of blueberries
1-2 containers of blackberries (for tart)
2-3 peaches
2 bananas
2 lemons, 2 limes
baby arugula or other salad greens
1 cucumber
cilantro
veggies for breakfast and thai lettuce wraps and salads: red, yellow or green pepper, onions, mushrooms
2 medium zucchini
1 large ripe tomato
2 apples
broccoli or broccolini
bunch of carrots
2 avocados
1 head leaf lettuce for wraps
1 small fennel bulb
2 red onions
garlic
small thumb of ginger root
spaghetti squash for spaghetti or black bean pasta

Meat, Fish, Poultry

1 lb ground beef
3 lb ground turkey
natural bacon, ham or sausage
natural turkey deli meat
halibut, salmon, tuna or other wild caught fish to grill

Misc.

Eggs
grass fed butter
1-2 cans tuna
2-3 cans sockeye salmon
tahini (sesame butter)
capers
natural mayonnaise
dill weed
nutritional yeast (optional)
Nori wraps
almond, flax or coconut milk
Maple syrup
fish sauce, red curry paste, coconut milk in can

September Week 1

It’s a holiday weekend, so we are featuring awesome outdoor items, great food to spice up your weekend and entertain! It’s the last weekend of summer so enjoy it!!

Choose one from each category, recipe links are highlighted. Enjoy!

breakfast

Dutch Baby with fresh blueberries, blackberries and raspberries, 2 pieces of natural bacon.

Veggie omelet, 2 pieces of whole grain gluten free toast with grass fed butter, fruit of choice

Pumpkin Apple Turmeric Smoothie, 2 pieces bacon or 1 sausage on the side

Smoked salmon, egg and avocado shells

Berry smoothie: blackberries, blueberries, kale or spinach, protein powder, cinnamon, ice, coconut water or almond/flax/coconut milk

Leftover gluten free salmon patties

2 scrambled eggs with veggies on sweet potato slices

lunch

Kale Broccoli Salmon StirFry

Monster salad of mixed veggies, nuts, and canned or leftover chopped chicken breast, olive oil, drizzle of maple syrup and lemon juice

Fresh Steamed Veggies with Beans

Mango or Peach Chicken Salad

Dinner leftovers

Leftover Thai Orange Soup

Guacamole deviled eggs plus fresh cut up carrots, radishes, celery

dinner
Chimichurri Steak with green beans

Thai Orange Soup with Roasted Brussels Sprouts

Salmon Patties and Bacon Bluecheese and Arugula Salad

Asian Ribs, Kale, squash and apple salad

Aisan Lettuce Wraps

Grilled chicken with cumin, honey and lime juice, steamed fresh green beans with lemon and butter

Healthy dinner out! Enjoy the weekend at friends, or try Q’doba, Chipotle, or Crazy Bowls and Wraps. Try a burrito bowl at Q’doba or Chipotle–hold the rice, sour cream, and other fattening add-ons. Just get meat or fish, and veggies (you can add guacamole if at Mex place). CBW has lots of great veggie/fish/meat bowls, hold the rice and avoid the syrupy sweet sauces. Or go to your fave healthy restaurant–HotPot or Symbowl are two of my favorites in St. Louis and they serve great Paleo styled meals. Hold the rice, noodles and starch!

snacks

Plain yogurt, with nuts and berries added

Boiled eggs with cut up fresh veggies

Apple or fruit with nut butter

Raw cheese and cut up veggies

Nuts and fresh blueberries

Beef or turkey jerky and cut up veggies

Hummus with fresh veggies

Deviled eggs with cut up carrots

dessert

Optional, of course!

Easy Apple Crisp

Coconut Milk Flan with Fresh Berries and Dark Chocolate on the Side

Herb tea with stevia

Turmeric Tea

Chocolove Trail Cookies

Dairy Free Pralines and Cream ‘Ice Cream’

shopping_list
Produce
baby greens or super greens
6 granny smith apples, 2 regular apples of your choice
4 avocados
1 bunch of dinosaur kale
Arugula, enough for a salad
bunch of parsley
1 small squash, your choice
2 medium sweet potatoes
broccolini
small eggplant (optional)
celery
2 medium tomatoes, 1 small container cherry tomatoes
blueberries, blackberries
cantelope
peaches
carrots
radishes
cilantro
a few small roots of turmeric, if you can find it–or turmeric in a jar, in spice section
1 or 2 red, yellow or green peppers
1 sweet onion
1 red onion
1 head garlic
veggies for cooking for dinner
thumb size of fresh ginger
1 lemon, 1 lime

Meat, Fish, Poultry
wild caught salmon with enough for leftovers
1-2 lbs chicken breasts and/or boneless skinless thighs
natural bacon and/or natural sausage
Grass fed steak–flank, skirt steak, tri-tip, ribeye to serve as main course
small amount of thin sliced smoked salmon
eggs

Misc.
Dried cherries
Pumpkin seeds
1 can garbanzos, or other beans of choice
1 can organic pumpkin
Protein powder (cold processed, grass fed if possible, or RAW/vegan)
2-3 cans coconut milk (full fat) found in asian section
Rice wine vinegar
Maple syrup
Soy sauce or gluten free soy sauce
Sesame oil
Raw honey
Nuts
Beef or turkey jerky
Hummus
Dark chocolate for dessert or snacks
1 package frozen berries
Slow cooking oats
Chocolate chips (if making trail cookies)

For Thai Soup
6 cups chicken stock
2-3 medium fillets of cod or other mild fish
10 med shrimp
2 oranges
tamarind paste
fish sauce
baby bok choy
green beans,
zucchini,
green onions,
ginger,
shallot

Dairy
Raw cheese, your choice–for snacking, etc
Grass fed butter
Blue cheese

 

August Week 1

Choose one each day from each category, recipe links are highlighted. Enjoy!
And feel free to repeat your favorites if you like!

breakfast

lunch

  • Monster veggie salad with boiled egg, meat or tuna. Olive oil and balsamic dressing, top with raw cheese (optional)
  • Taco salad with leftover mexican turkey meat, red, yellow, green peppers, salsa, cilantro, topped with avocado
  • Natural deli turkey nori seaweed wraps with an assortment of veggies–peppers, onion, tomato, avocado (nori can be purchased at many grocery and health food stores like Whole Foods, it comes in square sheets)
  • Mango/peach chicken salad
  • Monster veggie/lettuce salad with leftover meat, tuna, chicken or boiled eggs
  • Leftovers from dinner
  • Steamed fresh veggies with garbanzos or other beans on top

dinner

snacks

  • Handful of fresh blackberries, or blueberries and handful of raw almonds or other nuts
  • 1 small or half large apple, sliced and dipped in 1 Tbsp peanut or nut butter
  • 3-4 slices raw cheese
  • 2 pieces of natural deli turkey rolled up with a slice of avocado inside
  • Nut butter on celery and carrots
  • 2 Tbsp Cashew hummus  and veggies

dessert

 Optional

  • Frozen blueberries, drizzle with a touch of maple syrup and cinnamon
  • Fresh Strawberry Pie
  • Hot herb tea with stevia, almonds, strawberries, balsamic vinegar and touch of maple syrup
  • 1-2 small pieces Healthy Fudge

shopping_list
Produce

1 container blueberries
1 container strawberries
2-3 peaches
3-4 avocados
1 head leaf lettuce
4 medium sized tomatoes
celery
carrots
bunch baby or large leaf spinach
watercress/arugula/baby greens
bunch of any type kale or baby kale
radishes
cilantro
2 medium red onions
1 sweet vidalia-style onion
head of garlic
small chunk ginger
2-3 red bell peppers
1 jalepeno
1 apple
2 lemons,  1 lime

Meat, Eggs, Etc
2 packages Chicken breasts (including extra to make up and save for lunches)
1 lb ground turkey or chicken
Steak–tri tip, flank, ribeye, etc.
1 lb grass fed ground beef
1 package natural bacon
natural deli turkey

Misc
cashews
tahini
jar of salsa
buckwheat flour (not mix but pure buckwheat flour)
slow cooking oatmeal
cinnamon, curry powder
ground flax seeds
dried cranberries or raisins
nuts–almonds, walnuts, cashews, pistachios, etc
1 or 2 cans coconut water
nori seaweed squares for wraps (usually sold in Asian food section)
tuna
raw cheese
dijon mustard
almond meal/almond flour
1 bar dark chocolate
nut butter
gluten free bread, optional

Canned goods
1 can full fat coconut milk
1 can organic pumpkin–not pumpkin pie mix
1 can garbanzo beans

July Week 4

Choose one from each category, recipe links are highlighted. Enjoy!

breakfast

Pumpkin smoothie or breakfast bowl with nuts, cinnamon and maple syrup
Eggs in bacon cupcakes, serve with sliced avocado, sliced tomato
Scrambled egg (add veggies if desired) in Nori wrap burrito
Fried eggs in gluten free or paleo bread toast cutout-cut out center of toast, add to pan with butter, break eggs inside toast, cook and flip over
4 Balls of Energy
Paleo Carrot and Apple Muffins with nut butter
Sweet potato stir-fry with veggies–use bacon or sausage, and (cooked or leftover from dinner) sweet potato, and veggies

lunch

Tuna or chicken salad wrap with Nori (seaweed wraps you can buy at whole foods and other places)
Monster salad of mixed veggies with boiled egg, leftover meat or tuna, Olive oil and lemon juice, fresh herb
Tomato tuna bites with raw cheese
Maya Beach chopped salad, your choice of veggies and beans
Leftover taco-lettuce wraps with avocado

dinner

Power Bowl with chicken or tempeh and bone broth
Gazpacho with shrimp
Taco-lettuce wraps with guacamole, refried beans (make tacos, wrap in lettuce)
Tomato, zucchini and kale Ragout with black bean pasta (Trader Joe’s), grilled veggies
Easy grilled veggies and chicken bratwurst dinner  quinoa
Seafood penne with asparagus  tossed salad

snacks

Apple or fruit with nut butter
Raw cheese and cut up veggies
Nuts and fresh blueberries
Beef or turkey jerky and cut up veggies
Hummus with fresh veggies
Deviled eggs with cut up carrots

dessert

Optional!
Dark chocolate with fresh berries
Herb tea with stevia
Fresh fruit with handful of nuts
Chocolate avocado pudding

shopping_list
Produce
Asparagus
3-4 avocados
Salad greens
Head of green leafy lettuce
Veggies for salad, and for munching on
2 red bell peppers
2-4 zucchini
2 yellow squash
Mushrooms
Carrots
4-5 tomatoes
2 sweet onions
2 onions
Broccoli
Cauliflower
Thumb of fresh ginger
1-2 turnips
Bunch of collard greens or kale
Blueberries or other fresh fruit in season
2 bananas
2 Sweet potatoes
1/2 cup dates

Meat, Fish, Poultry
Natural bacon, sausage
Chicken Bratwurst (enough for dinner)
1 lb grass fed ground beef
Chicken breasts (enough for dinner and leftovers for lunch)
Shrimp (for gazpacho)

Misc.
Maple syrup
Coconut flour
Ground flax
Nori wraps (at Whole Foods)
Canned pumpkin
Canned coconut milk
Refried beans
Bone broth (can be found at WF and TJ’s)
Black Bean pasta (TJ’s)
2 small cans wild sockeye salmon
Beef or turkey jerky
Raw cheese
Parmigiana Cheese
Nuts
Cocoa powder

July Week 3

Choose one from each category, recipe links are highlighted. Enjoy!

breakfastPaleo French Toast, using Paleo bread recipe, add butter and fresh berries
Two scrambled eggs with chopped spinach, slice of raw goat cheese, paleo toast
Quinoa, nuts, and berries bowl with cinnamon, flax or coconut milk, grass fed butter
2-4 slices regular or turkey bacon, 1/2 cup serving fresh blueberries, or peach
Super Smoothie, bacon if desired
2 Poached eggs on Paleo toast with fresh greens
Soft boiled egg, fried egg or poached egg with 1/2 sliced avocado

lunch

Egg salad (2 eggs) on 1 piece of Paleo bread with arugula
Monster salad of mixed veggies with boiled egg, meat or tuna. Olive oil and balsamic dressing
California turkey bacon lettuce wraps-deli turkey slices, bacon, avocados, and tomatoes, roll up like a burrito
Dinner leftovers
Gigantic salad with beans, tuna or leftover meat
Chopped veggies (your choice!) mixed with 1/2 cup brown rice or quinoa, chopped chicken, olive oil and lemon juice

dinner

Halibut with grilled peaches, sauteed swiss chard with butter and lemon juice
Wine Country chicken and asparagus salad
Spaghetti with zucchini noodles and grass fed beef (use sugar free premade sauce), tossed salad or cooked green beans
Pad Thai with veggie noodles*  Ingredients listed separately
Asian Spicy (pork, chicken or turkey) meatballs, baked sweet potatoes, baby greens salad
Chicken salad on a bed of lettuce (chicken, celery, onion, mayo)
Grilled chicken with lime and cumin, grilled asparagus with grass fed butter

snacks

Celery sticks with nut butter
Raw cheese and cut up veggiesNuts and fresh blueberries
Beef or turkey jerky and cut up veggies
Hummus with fresh veggies
Boiled egg with cut up carrots
1 Slice Paleo bread with nut butter

dessert

Optional!
Dark chocolate with fresh berries
Herb tea with stevia
Fresh fruit with handful of nuts
Chocolate Coconut Dream Bites

shopping_list
Produce
Asparagus
2 avocados
Salad greens
Head of green leafy lettuce
Veggies for salad, and for munching on
Swiss chard
Lemons
Celery
2 onions
Green beans
Fresh thyme, basil
Cherry tomatoes
Blueberries
2 bananas
Peaches
Zucchini spirals or zucchini to make into spirals
Baby Kale or baby spinach
Meat, Fish, Poultry
Chicken breasts (enough for dinner and leftovers)
deli turkey
Ground grass fed beef
Halibut
Bacon or natural turkey bacon
Misc groceries
Nut butter or sunflower butter
Brown rice
Quinoa
Ground flax seeds
Maple syrup
Apple cider vinegar
Capers
Natural unsweetened spaghetti sauce
Dark Chocolate
Cocoa powder
Eggs (need 5 for flax bread so buy extra if needed)
Grass fed butter
Coconut, flax, almond milk
Frozen Berries
Beef or turkey jerky
Nuts

*Pad Thai Ingredients
Tamarind sauce or tamarind paste
Rice vinegar
Red bell pepper
Cilantro
Shrimp
Tofu
Bean sprouts
Peanuts
Lime

July Week 2

Choose one from each category, recipe links are highlighted. Enjoy!

breakfast

Scrambled eggs, bacon or sausage, avocado and tomato slices
Hot quinoa cereal with nuts, butter, almond, coconut or flax milk, fresh fruit; 2 slices bacon
Paleo quiche
Balls of Energy, apple, berries, or peaches
Green Smoothie, bacon, sausage or ham
Poached Eggs on ham or bacon, avocado slices
Buckwheat and Flax Pancakes or Waffles, topped with fresh blueberries and grass fed butter

lunch

Power Bowl with any veggies you have on hand; add beans, meat, bacon, tempeh, boiled eggs for protein
Big salad of your choice veggies and greens, leftover salmon on top
Gazpacho leftovers
Lettuce wraps with tuna salad
Leftover quinoa stuffed pepper
Roast chicken (purchase already cooked at store, or roast at home), cauliflower mashed potatoes, sauteed powergreens
Tomato-Tuna Bites

dinner

Sweet and Spicy grilled salmon with pineapple/mango salsa
Gazpacho, baked sweet potatoes
Asian chicken salad
Grilled chicken legs, grilled veggies or Arugula Zucchini Fennel salad
Quinoa stuffed peppers
Cobb Salad
Natural Chicken sausage (Trader Joe’s/Whole Foods, etc), Brussels sprouts with bacon

snacks

Beef or chicken jerky, cut up raw veggies
Boiled egg, veggies
Plain greek yogurt with nuts and fruit
Apple or other fruit with nut butter
Handful of pistachios or other nuts, fresh fruit
Raw cheese with veggies
Celery with nut butter

dessertOptional!
Fresh Strawberry Pie
1 or 2 Balls of Energy, 2 pieces dark chocolate
Coconut Milk Custard
4 pieces dark chocolate, herb tea with stevia, honey or maple syrup

shopping_listProduce
2 quarts strawberries
blueberries, blackberries
1 apple
fresh herbs–oregano, basil, etc
watercress
arugula, baby greens
radishes
6 red or yellow bell peppers
2 avocados or more if desired
cherry tomatoes
5 tomatoes
2 sweet red onions
cilantro
parsley
kale
1 small zucchini
celery
carrots
brussels sprouts
ginger
lemon
Meat
salmon
store roasted chicken or whole chicken to roast
grass fed ground beef
chicken legs
1 pkg chicken sausage
shrimp
bacon
Misc
beef or turkey jerky
quinoa
oats
buckwheat flour
tempeh (optional)
nuts
nut butter
raisins or dried cranberries
coconut milk
cumin powder
frozen kale, spinach or other greens
cocoa powder
1 can full fat coconut milk
1/2 pint cream, optional
raw cheese
2 small containers Greek yogurt

July Week 1

Choose one from each category, recipe links are highlighted. Enjoy!

breakfast

  • Quinoa scramble with bacon
  • Ham or smoked turkey wraps with avocado, asparagus and tomato
  • Sweet potato hash with veggies and bacon
  • Chicken apple sausage (can get from Trader Joe’s and WF), sweet potato and veggie stir fry
  • Paleo Muffins w/nut butter sunflower butter and berries
  • Fresh berries with almonds, pumpkin seeds, walnuts and unsweetened coconut
  • Coconut flour pancakes ‘Egg McMuffin’ with eggs and Canadian ham

lunch

  • Monster salad with boiled egg, meat or tuna. Olive oil and balsamic dressing
  • Cucumber, tomato, and onion salad with tuna or chicken, olive oil and lemon juice
  • Chopped veggies, quinoa or brown rice, chicken breast
  • Deviled eggs on a bed of arugula or baby power greens
  • Pea guacamole with hard boiled eggs, and veggies for dipping
  • Tuna salad on lettuce leaves
  • Leftovers from dinner

dinner

snacks

  • Coconut flour pancake with almond butter, apple or strawberry
  • 1/2 cup strawberries, handful of raw almonds, cashews, walnuts, etc
  • 1/2 serving fruit, 4 slices of raw cheese
  • Greek yogurt, almonds, berries (be sure yogurt has no added sugar and has LIVE cultures)
  • Tuna on cucumber slices
  • Pea Guacamole on veggie slices
  • Celery with nut butter

dessert

Optional!

  • 4 small squares extra dark chocolate, berries
  • 4 squares dark chocolate dipped in nut butter
  • Chocolate avocado pudding
  • Hot herb tea with stevia, almonds, strawberries, balsamic vinegar and touch of maple syrup
  • 2 chocolate chip cookies

shopping_list
Produce

3-4 avocados
jicama
arugula/baby greens
2 cucumbers
2-3 red bell peppers
small zucchini
celery
2 red onions
cilantro
parsley
lemons
asparagus
4-6 tomatoes
4-5 new red potatoes
4-5 sweet potatoes
Meat
Chicken breasts or thighs
Steak–tri tip, flank, ribeye, etc.
grass fed ground beef
apple chicken sausage
natural deli turkey
Misc
quinoa
ground flax seeds
dried cranberries
raw honey
nuts–almonds, walnuts, cashews, pistachios, etc
coconut flour
tuna
1 small can or jar of artichokes
greek yogurt, plain
raw cheese
black beans
frozen baby peas

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
header_Tuesday

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)

header_Wednesday

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

sitedesign_simplesmartNutrition_22

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
sitedesign_simplesmartNutrition_27

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

sitedesign_simplesmartNutrition_05

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
radishes
carrots
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
lemons/limes
strawberries
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
eggs
2 lbs grass fed ground beef

*NOTES

 

June, Week 3

(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
header_Tuesday

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

header_Wednesday

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

sitedesign_simplesmartNutrition_22

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
sitedesign_simplesmartNutrition_27

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

sitedesign_simplesmartNutrition_05

Strawberries and blueberries
2 Lemons, 2 Limes
2-3Bananas
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
Oregano
Basil
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
Eggs
Unsweetened hemp, coconut, almond milk

June, Week 2

(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.
header_Tuesday

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

header_Wednesday

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

sitedesign_simplesmartNutrition_22

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
sitedesign_simplesmartNutrition_27

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

sitedesign_simplesmartNutrition_05

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
Cilantro
Brussels sprouts
2-3 Avocados
2 Tomatoes
Fresh Ginger root
10 or so dates
Hummus
8 oz. dark chocolate or more!
Coconut, hemp, or almond milk
Nuts, pumpkin seeds
Raisins
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)
Bacon
Grass fed ground beef or bison
Ribs

*NOTES 
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.

 

June, Week 1

header_SundayBreakfast: 2 Veggie Egg Quiche Cups (can make ahead and reheat)
Snack: ½ cup hummus and cut up veggies
Lunch: Supersalad with ½ cup meat leftover from dinner
Snack: Handful raw almonds, cut up veggies
Dinner: Grilled salmon with cranberry salsa, broccoli, small sweet potato with 1 tbsp butter
Dessert: 1.5 oz dark 70% cacao chocolate, herb tea with stevia
header_MondayBreakfast: 2 Veggie Egg Quiche Cups (can make ahead and reheat)
Snack: Celery sticks with 2-3 Tbsp almond butter
Lunch: Supersalad with ½ cup salmon left over from dinner
Snack: Handful raw almonds, cut up veggies
Dinner: Chicken or fish with vegetables in foil packets
Dessert: 4 small squares of chocolate, handful of almonds
header_Tuesday

Breakfast: 2 Slices Paleo bread with nut butter, ½ apple sliced on bread or toast
Snack: 1-2 Veggie Egg Quiche Cups
Lunch: Supersalad with ½ cup meat leftover from dinner
Snack: 1/2 apple with 2 handfuls raw almonds
Dinner: Lettuce Wraps with turkey or beef
Dessert: Banana dipped in melted dark chocolate

header_Wednesday

Breakfast: Two scrambled eggs with veggies
Snack: ½ cup hummus and cut up veggies
Lunch: Guacamole deviled eggs (2 whole eggs with guacamole)
Snack: 1/2 medium avocado, with hot sauce
Dinner: Bacon, blue cheese, apple salad, quinoa with browned garlic
Dessert: 1-2  1″x1″ squares Paleo Fudge

sitedesign_simplesmartNutrition_22

Breakfast: Breakfast Quinoa Scramble
Snack: 1 hard boiled egg and carrot sticks
Lunch: ½ cup Tuna salad in avocado halves
Snack: Leftover Guacamole with cucumber slices
Dinner: Asian Spicy Pork Meatballs with Pineapple Mango Salsa
Dessert: 1-2 Squares Paleo Fudge

sitedesign_simplesmartNutrition_19Breakfast: 1 Poached Egg, 1 slices Paleo bread with grassfed butter
Snack: Handful raw almonds, cut up veggies
Lunch: Supersalad with 2-3 meatballs leftover from dinner
Snack: 1/2 apple with 2 handfuls raw almonds
Dinner: Warm lentil, kale and bacon salad
Dessert: Bowl of fresh blueberries with handful of walnuts
sitedesign_simplesmartNutrition_27

Breakfast: 2 slices Paleo bread french toast with 1 tsp grass fed butter, smashed blueberry topping (1 tbsp maple syrup) and cinnamon
Snack: Leftover lentil, kale and bacon salad
Lunch: Egg salad (2 hard boiled eggs with 1 tbsp mayo and mustard) with celery sticks
Snack: 2 handfuls walnuts
Dinner: Sweet and Spicy Grilled Salmon, baked sweet potato, sauteed kale with lemon and butter
Dessert: 2 squares of Paleo Fudge, herb tea with stevia

sitedesign_simplesmartNutrition_05
2 or more avocados
Apples, bananas, fresh berries
Carrots, celery, radishes, red and green pepper
Zucchini, sweet onion, tomato
1/2 to 1 lb Fresh Okra or Substitute Green Beans
Pineapple and/or 2 mangoes or 3-4 peaches
Salad greens/baby greens
Romaine lettuce or boston or bibb lettuce
Fresh or frozen cranberries
1-2 Oranges
Broccoli
2-4 Sweet Potatoes
Quinoa
1 lb. Grass ground beef/gr. chicken or turkey
1 lb. Ground pork or any of above
1 dozen free range, pasture raised eggs
Hummus
Raw cheese (unpasteurized)
2-4 Chicken breasts or thighs
1-2 lbs Wild caught salmon
Blue Cheese (unpasteurized)
Lentils, dried or in can
1 store roasted chicken (optional–makes great leftovers, or great for salads, etc.

NOTES

*Good fast food choices are:

Chipotle Mexican Grill—Chipotle uses hormone and antibiotic free meat and free-range chicken, so this is a good choice. Order the “Bowl”, no white rice, and little or no cheese and sour cream. Go ahead and get the guacamole!

Qdoba—Similar to Chipotle, just order the “naked burrito” with any meat, and avoid the white rice, sour cream and cheese.

Jimmy John’s—Ask for the lettuce wrapped sandwich version. Any of their sandwiches can be made in a lettuce wrap and they are really good this way. Tuna salad is good this way, just realize it is a lot of tuna salad and pretty high calorie.

Other restauarant food choices—if ordering a burger or sandwich just ask for it minus the bun and eat it with lettuce, tomato, onion, pickles. NO FRIES! Sandwiches like this are good from Bread Co.