Step 1: add choice of coconut oil or avocado oil (or bacon if

sugar-free)

Step 2: cook bacon until cooked to liking on one side, flip,

add eggs. (if no bacon, add extra egg)

Step 3: right before eggs are almost done cooking, cover in

two cups of spinach. (to cook faster, you can cover the

skillet)

Step 4: pour the coffee, add coconut milk and honey OR blend

with ghee

Day 1

Meal Plan

Week 1

1-2 cups diced cabbage, 2-3 tablespoons coconut aminos, 1

tablespoon tahini

5 ounces grilled chicken, cubed/shredded

diced grapes/raisins, celery, ginger, lemon juice if desired

(if no tahini, add avocado or full-fat greek yogurt)

2 steaks, 5-6oz each

grill on skillet medium high in coconut oil or ghee, add

lots of pepper, salt on each side

chimichurri: blend olive oil, lemon, cilantro, garlic,

cumin, salt (make as complex or simple as desired!)

http://www.simplyrecipes.com/recipes/chimichurri/

Breakfast: Em's 4 Step Skillet

Lunch: Coleslaw Chicken Salad

Dinner: Steak and Chimichurri with a side of Kimchi (OR greens)

cook 1-2 eggs, add steak when almost done in skillet to

reheat, and top with chimichurri sauce

coffee with choice of fat (coconut milk, ghee, butter)

Day 2

can use tahini OR primal kitchen mayo

add in a probiotic: kombucha/kimchi/saurkraut

1 spaghetti squash cut in half, baked for an hour at 400

degrees

soak 1 cup cashews, drain after 1-2 hours

1 tablespoon lemon juice

1 cup chicken or beef broth (if can't find without sugar, do

1 cup water, lots of garlic and salt and pepper)

BLEND

1 lb grassfed beef cooked in ghee or coconut oil

1/2 red onion, 1 cup mushrooms, and 1 green pepper diced

Add in square baking pan 1 half of the squash, the meat

medley, and cover in the cashew sauce. Mix with fork, put

in oven at 300 degrees for around 20 minutes.

Breakfast: Steak and Chimichurri Leftovers

Lunch: Coleslaw Chicken Salad

Dinner: Mom’s Spaghetti Casserole

egg protein pancakes with butter/ghee/coconut milk

coffee

protein powder, eggs, blend

cook in coconut oil, top with nut butter of choice

OR coconut flour pancakes:

http://blog.paleohacks.com/coconut-flour-pancakes/

Day 3

Meal Plan

Week 1

with Mom's Leftover Casserole on top

fresh or frozen broccoli/carrots/peas/mushrooms

1 lbs diced steak cubes (10 ounces used for this meal and

lunch tomorrow, the rest used in tomorrow’s

dinner. Separate out before finishing the meal)

marinate steak with coconut aminos and shredded

ginger for an hour in fridge before throwing all

together in skillet with salt, pepper

crack 2 eggs before almost done cooking, stir together

Breakfast: Egg Protein Pancakes

Lunch: BIG ASS SALAD

Dinner: Ginger Stir Fry (3 Servings)

heat a skillet over medium high heat and add the ground pork

use a spatula to chop the pork in to small pieces

add chili powder, cumin, dried oregano, garlic powder, black

pepper, sea salt, apple cider vinegar and 1/2 cup of water to

the pork mixture and let simmer for about 5 minutes or until

the liquid is reduced

turn off the heat and set the mixture aside

preheat oven to 400 and grease 8 glass ramekins or a muffin

pan with liners

while the pork is cooking combine your eggs, cilantro,

jalapeno, green onions and seasoning and beat the eggs

thoroughly

fill each ramekin or muffin liner about 1/3 of the way with

the egg mixture and then add 1-2 tablespoons of chorizo

place in the oven and back for 30-35 minutes

http://jessiskitchen.com/2014/04/29/chorizo-breakfast-

egg-muffins/

Day 4

top on a bed of baby kale or chard

choice of 5 ounces grilled steak, grilled

chicken, black beans, quinoa

braised kale cooked in coconut oil, salt ,

pepper, garlic, sunflower seeds or seed of

choice

cilantro if desired

can use any extra cabbage if you have it!

Breakfast: Egg Muffins

Lunch: Leftover Ginger Stirfry

Dinner: Stuffed Baked Sweet Potato (make 2)

Dessert: Avocado Chocolate Pudding *If you need it*

1 avocado

1 tablespoon honey or

to taste

1/3 cup almond milk or

coconut milk

1 heaping tablespoon

of cacao powder or

baking chocolate

Blend

Can also use chocolate

protein in

replacement of honey

and cocoa powder!

OR this recipe:

http://theprettybee.co

m/2014/01/chocolate-

avocado-pudding-

paleo-vegan.html

Day 5

Meal Plan

Week 1

Breakfast: Egg Muffins or Egg Pancakes

Lunch: Leftover Sweet Potato

Dinner: Leftover Spaghetti Casserole

mix 3 eggs, 2 tbsp coconut oil, and 2 tbsp honey together

add 1/4 cup coconut milk and 1/2 tsp vanilla extract

throw in 1/4 cup coconut flour, 1/8 tsp baking soda, and

salt

mix, but remember, not too much!

http://blog.paleohacks.com/coconut-flour-pancakes/

Day 7

choice of plantain chips or avocado oil chips OR rest of

spaghetti squash

ground beef (1 lb. save the rest for next week!)

spices: crushed red pepper, paprika, garlic, salt, hot

sauce

salsa, guacamole, and any leftover veggies/greens from

the week!

can use plain yogurt as a substitute for sour cream!

Breakfast: Coconut Flour Pancakes

Lunch: Leftover Blackened Chicken Salad

Dinner: Paleo Nachos!

Dessert: Paleo Chai Latte

in a vitamix , combine eggs, water, coconut oil, cinnamon,

cardamom, cloves, and date

blend on high until mixture is

frothy http://elanaspantry.com/paleo-chai-latte/

Day 6Breakfast: Egg Muffins

Lunch: Leftover Spaghetti Casserole (should be the last of it)

Dinner: Blackened Chicken Salad with Yogurt dressing

(serves 2)

Dressing: greek peppercinos 2 tablespoons liquid, 1 cup

goat yogurt or full fat plain yogurt, 1/2 cup-1 cup

chopped cilantro, cumin, salt, pepper, 1/2 cup olive oil,

mix with fork, store half for lunch tomorrow!

Salad: mixed greens, pepperocinis, 1 ounce almonds

5 ounces blackened chicken (make 2!)

make oil blend of avocado oil, salt, onion, garlic, thyme

(optional)

cover chicken in oil

bake on medium-high skillet one minute each side, throw

in 350 degree oven for 5-10 more minutes until no longer

pink

Protein

Grocery List

Week 1

1 lb chorizo or ground pork

2 dozen eggs

Sugar less bacon if possible (pete’s paleo!)

12 ounces steak (2 filets)

1 lb diced steak cubes

2 lbs chicken breast

2 lb ground beef

protein powder (Whey or egg-white, no sugar added, little

ingredients!)

Spices

small amount of chicken or beef broth if possible (1 cup)

salt

pepper

basil

coconut aminos

lemon juice

raw ginger

garlic

cilantro

cumin

pepperocinis

crushed red pepper

Fats2 avocados

coconut flour (small package)

olive oil

tahini

avocado oil/coconut oil

1 cup cashews

coconut milk full-fat can

1 ounce almonds

small container full-fat yogurt (preferably goat milk)

optional: choice of cheese for flavor (goat/feta)

Carbsbig package spinach/baby kale

big package mixed greens

1 head cabbage (green or purple)

1 spaghetti squash

cherry tomatoes (optional)

1 red onion

celery

diced grapes/raisins (optional)

2 small sweet potatoes

plantain chips or avocado oil chips

jalapeno

scallions

mushrooms

1 green pepper

fresh/frozen stirfry mix