Category: MEMBERS Fat Burning Kitchen

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

• 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

• 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

• Maya beach chopped salad—add chicken, fish, tuna or boiled egg if desired
• Grass fed burgers, sweet potato baked fries (toss sliced sweet potatoes in bowl with olive oil, seasonings, and back at 400 F till crispy, grilled asparagus
• Chicken artichoke piccata, steamed broccoli, baby new potatoes with butter
• Sweet potato soup, large green spinach and powergreen salad
• Teriyaki Chicken Satay on skewers, chopped sauteed kale with butter and lemon
• Chimichurri Steak, tossed salad with olive oil, apple cider vinegar, drizzle of maple syrup
• Paleo Quiche, arugula salad

• 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

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

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

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

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

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 dinner

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

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

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

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

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

• 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

• 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

• Maya beach chopped salad—add chicken, fish, tuna or boiled egg if desired
• Grass fed burgers, sweet potato baked fries (toss sliced sweet potatoes in bowl with olive oil, seasonings, and back at 400 F till crispy, grilled asparagus
• Chicken artichoke piccata, steamed broccoli, baby new potatoes with butter
• Sweet potato soup, large green spinach and powergreen salad
• Teriyaki Chicken Satay on skewers, chopped sauteed kale with butter and lemon
• Chimichurri Steak, tossed salad with olive oil, apple cider vinegar, drizzle of maple syrup
• Paleo Quiche, arugula salad

• 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

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

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

Some great food to spice up your weekend and entertain!

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

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

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

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!

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

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’

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

 

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

• Southwest Veggie Scramble
• Green Smoothie–add your own healthy variations
• Slow cooking oatmeal with grass fed butter, nuts, blueberries, flax/almond/coconut milk and 2 pieces of bacon or 1 piece of sausage
• 2 Poached eggs on gluten free toast with butter and steamed spinach
• Buckwheat Pumpkin pancakes with peaches
• Fresh berries with almonds, pumpkin seeds, walnuts or other nuts
• Breakfast burrito with egg, veggies, raw or organic cheese in gluten free/corn free wrap (extra bonus points if you use a paleo wrap!)

• 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

• Mexican turkey lettuce wraps, guacamole or sliced avocado
• Grilled cumin chicken breasts topped with salsa and avocado
• Grilled grass fed burgers topped with bacon, avocado and tomato, tossed salad on the side
• Indian style beef kabobs, spinach, walnut and blueberry salad with olive oil, balsamic and maple syrup.
• Cobb salad

• 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

 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

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

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

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

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

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

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

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

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

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

Paleo 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

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

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

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

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

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

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

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

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

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

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

Optional!
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

Produce
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

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

• 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

• 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

• Maya beach chopped salad—add chicken, fish, tuna or boiled egg if desired
• Grass fed burgers, sweet potato baked fries (toss sliced sweet potatoes in bowl with olive oil, seasonings, and back at 400 F till crispy, grilled asparagus
• Chicken artichoke piccata, steamed broccoli, baby new potatoes with butter
• Sweet potato soup, large green spinach and powergreen salad
• Teriyaki Chicken Satay on skewers, chopped sauteed kale with butter and lemon
• Chimichurri Steak, tossed salad with olive oil, apple cider vinegar, drizzle of maple syrup
• Paleo Quiche, arugula salad

• 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

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

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

Breakfast: 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	Breakfast: 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
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	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
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	Breakfast: 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
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	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.