Meal Plan 6

Some great food to spice up your weekend and entertain!

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 steakā€“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

 

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