Lean Paleo Meal Plan Winter 2016
Transcript of Lean Paleo Meal Plan Winter 2016
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Winter2016
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WhatisTheLeafSystem?The Leaf system is the only diet in the world that specificallyfocuses on skyrocketing your energy and improving yourhealth naturally by providing the body all of the nutrients itneeds for optimal health while you lose weight in a verysystematic and extremely simple way.
"I am loving the leaf system The thickies are all delicious,
and so are the other recipes. I've lost six pounds in a week
and a half. My skin is glowing, and my energy levels are
very high. Usually, this time of year, I have to drink several
cups of coee and take naps in the stockroom, but I have
energy for days. Rachel Bachman
5 Facts about The Leaf System...
1) You dont have to count calories
All the hard work has been done for you so you dont have
to. All meals are already calorie counted to ensure youmeet your weight loss goals.
2) All meals are balanced
This is not a low carb, high carb, low protein, high protein,low fat, high fat diet or other faddy diet. This is a properlybalanced healthy paleo meal plan for life. It contains meals
you would happily feed your entire family.
3) All ingredients can be bought at your local store.
This system is based on using real foods, notexpensive, strange, ingredients that can onlybe purchased online. That means you canalso cook these meals for your whole familyand still lose weight.
4) This is the only diet out there to focus on an
abundance of leafy greens.
The best thing is you cant taste them and
dont have to chew them. Eat your greenswithin a smoothie that tastes like dessert! (Ipromise you are going to love these recipes!)
5) Recipes are selected to save you time in
the kitchen.
At least 2 of your meals each day will takejust minutes to prepare. Batch cooking is
encouraged to save you time and money.This is a diet that is not going to cost you asmall fortune in ingredients that you neveruse again. At least 2 of your meals areportable so they go where you go. You wontbe a slave to your kitchen on this diet.
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The Leaf System is a diet for life
The Leaf System is based on the principle of turning over anew leaf which means you eat foods that are good for you.They are good for you today, and tomorrow you will reapthe rewards of this healthy food. This is a diet that is goingto add energy to your life, rather than robbing you of yourhealth.
If you're ready to turn over a new leaf by eating balanced,
delicious, healthy, quick meals saving you time in the
kitchen, no calorie counting, giving you the best health of
your life by eating the most nutritious food on the planet,
you are ready for The Leaf System.
HowtojoinTheLeafSystem?If you would like to get one of these new meal plans everysingle month, plus access to our thriving Facebookcommunity support group, all video tutorials, giveaways
and contests, and more then please go to:
http://www.theleafsystem.com/start/
We open the doors 4 times per year or when we have anopening so please add your name to the wait list if thedoors arent currently open.
In the meantime, you may like to join ourLean Green Smoothie Challenge to help you
kick start your health and drop inches thehealthy way.
Join the FREE challenge by clicking the linkbelow
http://www.greenthickies.com/challenge
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HowtofollowthismealplanYou can choose to have a Green Thickie for breakfast atleast 5 days per week. For lunch you have a choice of aGreen Thickie (great for those in a rush) or a salad (if youhave more time to prepare food and eat it). Eat one of thedinners for dinner.
You dont have to make a different recipe every day. Youcan make the same breakfast, lunch or dinner as often asyou want. This will save you time and help you to stick to
the plan. When you get bored, try a different recipe.
Plan your full week in advance. Be realistic about the timeyou have, write your shopping list and if you need to,allocate one day to make a batch of dinners.
You can chop and freeze your Green Thickie ingredients inindividual portions so they are ready to throw in yourblender in the morning. I prefer to make my Green
Thickies the previous evening for the next day.
If you are too busy to prepare your lunches, make a doublebatch of Green Thickies and have one for lunch too. I havebeen eating this way for years and it really helps me tostick to a healthy diet as I lead a very busy life.
MealandingredientswapsFeel free to swap the recipes in the plan for differentrecipes in the plan. You can also switch the recipes in thismonthly plan for previous monthly recipes. If this is yourfirst month following The Leaf System you will have morerecipes to choose from next month.
You can switch any of the meal around. You can even eatthe same dinner all week or the same breakfast or lunch allweek if it makes it easier for you.
Other ways to save time following this plan is to cook abatch of each dinner recipe, eat one portion and freeze theother portions for later on in the month.
You can switch similar ingredients within recipes. Forexample you can switch the type of oil, substitute anothertype of meat for a different type (as long as its in a naturalstate and the same weight).
You can switch any vegetables for one another. (notincluding potatoes).
You can leave out ingredients you dont like and substituteany of the seasonings for different ones.
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SnacksThere are no snacks on this meal plan during the week.This is because busy people often dont have time to snack.But I do know that some people like to or need to snack sodont worry this plan is still suitable for you.
If you know you wont make it from one meal to anotherwithout a snack, split your meal in half and have 6 mealsper day instead of 3. This is a very good way to keep yourblood sugar levels stable.
At the weekend you are allowed to have 1 snack per daywhich is 250 calories or less. This can be anything youwant it to be (small bar of chocolate, glass of wine, packetof crisps/chips).If you are detoxing, want to stick strictly to the paleo diet ortrying to avoid certain foods, I suggest adding in snacksthat fit with your special diet, or simply having biggermeals on Saturday and Sunday if you dont want to snack.
The only other time that snacks are appropriate is if youare a man, are taller than average, or are very activeduring the day or do regular intense workouts. I wouldsuggest adding 250 calories to your diet every day basedon foods you enjoy from this plan.
CopingwithhungerpangsandcravingsIf you are new to healthy eating and you are strugglingwith cravings or hunger pangs, then please eat something.
This is not a starvation diet. It is all about helping you tolose weight in a healthy way and learning correct portionsizes.
It is far better to choose something healthy to eat when youare hungry and your body is telling you to eat, rather than
trying to use willpower alone and bingeing on junk foodlater in the day. Choose foods that are similar to theingredients listed on the diet plan if you need to eat toavoid hunger pangs.
Your body will need time to adjust to this type of diet soplease dont beat yourself up if this happens. It is quitelikely to happen when you first start, so be prepared for thiswith extra portions of your meals or healthy snacks that are
based on ingredients in this diet plan such as fruit,vegetables and nuts and seeds.
You may not lose weight if you dont stick to this diet exactlyduring the first couple of weeks, but you are doing yourbody the world of good. You will get used to eating like thisand your cravings will melt away. So stick with it. Onceyour body gets used to eating like this it will become easy.Whatever you do, please dont give up.
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Basic Green
Thickie
Calories
374
Leaves
1Salmon Salad
Calories
464
Leaves
1
Grilled Salmon
and Avocado
Calories
370
Leaves
01208
Green Thickies
Ultimate Fat
Burner
Calories
434
Leaves
1Egg Salad
Calories
544
Leaves
1
Zucchini Pesto
Pasta
Calories
410
Leaves
11388
Lemon Meringue
Pie Smoothie
Calories426
Leaves1
Fruit Salad Calories258
Leaves0
Chicken Dippers Calories541
Leaves1
1225
Cold and Flu
Busting Coconut
Orange Smoothie
Calories
463
Leaves
1
Chicken Salad
with
Strawberries
and nuts
Calories
485
Leaves
1Pizza Casserole
Calories
420
Leaves
01368
Homemade
Orange Refresher
Calories
409
Leaves
1
Beef Broccoli
slaw salad
Calories
455
Leaves
1 Mushroom Tacos
Calories
400
Leaves
1 1264
Cauliflower
Breakfast Hash
Calories
453
Leaves
0
Chicken
Avocado salad
Calories
368
Leaves
1
Homemade
Chicken & Kale
Soup
Calories
224
Leaves
11045
Pumpkin muns
Calories
252
Leaves
0
Tuna Curry
Salad
Calories
199
Leaves
1Mini meat loaf
Calories
523
Leaves
1974
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Lean
Paleo
Meal
Plan
Breakfast Lunch Dinner Total
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Breakfast
Recipes
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BasicGreenThickie
Ingredients! 1 cup Water
! 1 cup Spinach or chard or 1
scoop powdered greens
!
avocado OR 1 banana OR
large cooked sweet potato or 2
raw pastured eggs (will make it
more watery unless you reduce
the amount of water)
! 2 tablespoons sunflower seeds
! 4 small pitted dates or 2 large
pitted dates
! 1 banana
SERVES: 1 CALORIES PER SERVING: 374 PORTION OF LEAFY GREENS PER SERVING: 1
1. Blend all ingredients until smooth.2. Add ice or frozen fruit to cool the smoothie
down, or make in advance and store in the
fridge for up to 3 days.
3. For larger blenders, you may have to makemore than 1 portion at once. I suggest
making a double portion and having one
portion for breakfast and one for lunch, or
save one for the next day.
4. This recipe is designed to be a base, so feelfree to add your own flavours to it such as
citrus, extracts, cacao, stevia, vanilla,
cinnamon, nutmeg, ginger.
Instructions
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GreenThickiesUltimateFatBurner
Ingredients! 1 cup cooled green tea
! can coconut milk
! 1 cup spinach or chard or 1 scoop
powdered greens
! avocado
! 4 small pitted dates or 2 large
pitted dates
! grapefruit
! Juice of 1 lemon
SERVES: 1 CALORIES PER SERVING: 434 PORTION OF LEAFY GREENS PER SERVING: 1
1. Blend all ingredients until smooth.2. Add ice or frozen fruit to cool the smoothie
down, or make in advance and store in the
fridge for up to 3 days.
3. For larger blenders, you may have to makemore than 1 portion at once. I suggest
making a double portion and having one
portion for breakfast and one for lunch, or
save one for the next day.
4. If you need to add additional sweetener tothis recipe, I suggest you use liquid stevia as
it doesnt contain additional calories.
Instructions
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LemonMeringuePieSmoothie
Ingredients! 1 cup water
! 1 cup spinach or chard or 1 scoop
powdered greens
!
avocado OR 1 banana OR
large cooked sweet potato or 2
raw pastured eggs (will make it
more watery unless you reduce
the amount of water)
! 2 bananas
! 4 small pitted dates or 2 large
pitted dates
! 1 tablespoon pecans
! Juice of 1.5 lemons
! teaspoon cinnamon
! pinch nutmeg
SERVES: 1 CALORIES PER SERVING: 426 PORTION OF LEAFY GREENS PER SERVING: 1
1. Blend all ingredients until smooth.2. Add ice or frozen fruit to cool the smoothie
down, or make in advance and store in the
fridge for up to 3 days.
3. For larger blenders, you may have to makemore than 1 portion at once. I suggest
making a double portion and having one
portion for breakfast and one for lunch, or
save one for the next day.
Instructions
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ColdandFluBustingCoconutOrangeSmoothie
Ingredients! cup orange Juice (freshly
squeezed is better)
! cup coconut milk (from a can/
tin - not a carton)
! 1 cup spinach or chard or 1 scoop
powdered greens
! avocado OR 1 banana OR
large cooked sweet potato or 2
raw pastured eggs (will make it
more watery unless you reduce
the amount of water)
! 3 clementines
! Juice from 1 lemon
! 1 teaspoon ginger (fresh is best)
SERVES: 1 CALORIES PER SERVING: 463 PORTION OF LEAFY GREENS PER SERVING: 1
1. Blend all ingredients until smooth.2. Add ice or frozen fruit to cool the smoothie
down, or make in advance and store in the
fridge for up to 3 days.
3. For larger blenders, you may have to makemore than 1 portion at once. I suggest
making a double portion and having one
portion for breakfast and one for lunch, or
save one for the next day.
Instructions
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HomemadeOrangeRefresher
Ingredients! cup orange juice
! cup almond milk (or other non
dairy milk, nut or seed milk)
!
1 cup spinach or chard or 1 scoop
powdered greens
! avocado OR 1 banana OR
large cooked sweet potato or 2
raw pastured eggs (will make it
more watery unless you reduce
the amount of water)
!2 oranges
! cup ice
! 1 date
! teaspoon vanilla extract
! 1 teaspoon orange zest
SERVES: 1 CALORIES PER SERVING: 409 PORTION OF LEAFY GREENS PER SERVING: 1
1. Blend all ingredients until smooth.2. Add ice or frozen fruit to cool the smoothie
down, or make in advance and store in the
fridge for up to 3 days.
3. For larger blenders, you may have to makemore than 1 portion at once. I suggest
making a double portion and having one
portion for breakfast and one for lunch, or
save one for the next day.
Instructions
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CauliflowerBreakfastHash
Ingredients! pound (340g) cauliflower
! 6 slices of bacon
! 1 medium onion
!
2 cloves garlic
! Juice from half a lemon
! 2 Tablespoon coconut oil
! 4 eggs
! Sea salt and pepper to taste
! 1 tablespoon fresh parsley
SERVES: 4 CALORIES PER SERVING: 453 PORTION OF LEAFY GREENS PER SERVING: 0
1. Cook the bacon in a frying pan until crispy(about 10 minutes).
2.
Remove the bacon from the pan and set aside,but leave the bacon fat in the pan.
3. Chop the cauliflower, garlic and onion. Add it
to the pan and cook 2 to 3 minutes or until it
starts to brown.
4. Add the salt and pepper.
5.
Add a small amount of water. Cover the panand cook until the cauliflower is tender for 7
minutes or so. Return the bacon to the pan.
6. Add the lemon juice and cook for another 2minutes; then remove from the heat and
sprinkle fresh parsley on top.
7.
Serve with eggs cooked to taste.
Instructions
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PumpkinMuffins
Ingredients! cup coconut flour/almond
flour or ground almonds
! cup pumpkin puree (canned
or homemade: To make your
own roast a pumpkin, remove
the seeds and skin and mash) if
you cant get pumpkin, use
roasted sweet potato, mashed
with the skin removed
! cup maple syrup or honey
!6 eggs
! teaspoon baking soda/
bicarbonate of soda
! 1 teaspoon ground cinnamon
! teaspoon ground ginger
! teaspoon ground cloves
! 1 teaspoon apple cider vinegar
(or lemon juice)
SERVES: 6 CALORIES PER SERVING: 252 PORTION OF LEAFY GREENS PER SERVING: 0
1. Grease muffin tin with coconut oil. Preheat theoven to 350/176 C. In a large mixing bowl,
combine all of the ingredients and stir well witha whisk. The batter should not have clumps.
2. Fill the muffin tin and bake for 25 to 30
minutes, until the edges are golden and the
muffins are firm. You can insert a toothpick
and it should come out clean. Allow to cool in
the pan, then transfer to a wire rack to coolcompletely. Muffin papers can also be used to
avoid sticking.
3. Muffins can be stored in a sealed container inthe fridge for up to one week, or in the freezer
for up to 6 months.
Instructions
*Note: 3 muffins per serving.
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Lunch
Recipes
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SalmonSalad
Ingredients! 2 cups spinach
! avocado
! ripe nectarine or tangerine or
orange pieces
! cup chopped tomatoes
! !cup raw pecans
! 4 oz. (113 g) fresh wild salmon
with skin or your favorite fish (or
chicken if you dont eat fish)
! 2 teaspoons coconut oil
!2 teaspoons, walnut or olive oil
! 3 teaspoons fresh lemon juice or
apple cider vinegar
! teaspoon Dijon mustard
! Salt and pepper to taste
SERVES: 1 CALORIES PER SERVING: 464 PORTION OF LEAFY GREENS PER SERVING: 1
1. Add coconut oil and heat a cast iron pan overmedium heat.
2.
Place the salmon skin side down in the centerof the pan and sear for 2-3 minutes, turn the
salmon over and cook for another 2 minutes
until cooked through. Turn offthe heat and
cover.
3. Combine the spinach, avocado, fruit,tomatoes, and pecans.
4. Blend the freshly squeezed lemon juice with
the Dijon mustard, and slowly whisk in the
walnut/olive oil to emulsify. Season with freshly
ground pepper and sea salt to taste.
5. Dress the spinach salad with the vinaigretteand top with the salmon.
Instructions
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EggSalad
Ingredients! 4 eggs (pasture raised is best)
! 1 avocado
! 1 celery stalk
!
1 salad/green onion
! Salt and pepper to taste
! 1 teaspoon mustard
! 1 cup lettuce or spinach
SERVES: 1 CALORIES PER SERVING: 544 PORTION OF LEAFY GREENS PER SERVING: 1
1. Hard boil the eggs.2. Bring a cold pan of water to boil, add the
eggs and a pinch of salt.3. Cover the pan. When the water is boiling
turn offthe heat and leave for 10 minutes.
4. The eggs should be hard boiled.5. Run them under cold water and peel them.6. Chop the eggs.7.
Chop the avocado, celery, onions and
lettuce.
8. Mix all ingredients except for the lettuce in abowl. Serve on a bed of lettuce or Spinach.
Instructions
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FruitSalad
Ingredients! 2 bananas
! 4 peaches or 2 mangos
! 2 cups strawberries
!
2 cups blueberries
! 1 apple
! 1 teaspoon lemon juice
SERVES: 3 CALORIES PER SERVING: 258 PORTION OF LEAFY GREENS PER SERVING: 0
1. Combine all of the fruit in a large bowl, stir inlemon juice and refrigerate. This salad
doesnt keep as long because the bananaswill brown store in an airtight container.
Instructions
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ChickenSaladwithStrawberries&Nuts
Ingredients! 1 pound (450g) cooked chicken
breast (pastured chicken is
better)
!
1 teaspoons nut oil or olive oil
! 2 cups strawberries
! cup macadamia nuts,
! 1 stalk celery
! 1 cup lettuce of choice
! 3 tablespoons mayonnaise,
preferably homemade or at
least organic
! 2 tablespoons basil
! 1 tablespoon lemon juice
! salt and pepper to taste
SERVES: 3 CALORIES PER SERVING: 485 PORTION OF LEAFY GREENS PER SERVING: 1
1. If you need to cook the chicken, placechicken in oven at 350/175C degrees in
shallow baking dish.2. Cook for 20 minutes or until no longer pink in
the middle.
3. Shred the chicken with a fork.4. Chop the rest of the ingredients.5. Place the chicken in a bowl and add the
remaining ingredients. Mix and enjoy.
6. Serve on a bed of Romaine lettuce orspinach leaves.
Instructions
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BeefBroccoliSlawSalad
Ingredients! cup broccoli
! cup carrots
! pound (220g), cooked roast
beef
! 1 teaspoon olive oil
! teaspoon Salt and Pepper
! 1 teaspoon Lemon juice
! cup cherry tomatoes
SERVES: 1 CALORIES PER SERVING: 455 PORTION OF LEAFY GREENS PER SERVING: 1
1. Chop the broccoli and carrots finely and slicethe roast beef.
2.
Add all ingredients to a bowl and mix so thatoil and lemon juice cover the entire salad.
Instructions
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ChickenAvocadoSalad
Ingredients! 4 cooked chicken breasts
(pastured chicken is better)
! Two avocados
!
1 small green cabbage
! 5 green/salad onions
! Juice of 2 limes
! 2 handfuls of fresh cilantro/
coriander
! 1 cucumber
! Salt to taste
SERVES: 4 CALORIES PER SERVING: 368 PORTION OF LEAFY GREENS PER SERVING: 1
1. Chop all the ingredients.2. Mix all ingredients in a large bowl. Enjoy.
Instructions
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TunaCurrySalad
Ingredients! 1 can tuna (160g)
! apple
! 2 tablespoons parsley
!
1Tablespoon of mayonnaise
(Homemade or organic is best)
! teaspoon curry powder
! salt to taste
! lime juice
! 1 cup lettuce or spinach
SERVES: 1 CALORIES PER SERVING: 199 PORTION OF LEAFY GREENS PER SERVING: 1
1. Peel and chop the apple, chop the parsley.2. Juice the lime and add the apples. Mix well.
3.
Add the tuna, parsley, mayo, curry powder,and salt. Mix well.
4. Serve on a bed of lettuce or spinach.
Instructions
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Dinner
Recipes
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GrilledSalmon&Avocado
Ingredients! 2 lbs salmon / 900G cut into four
pieces
! 1 tablespoon olive oil
!
1 teaspoon sea salt
! 1 teaspoon ground cumin
! 1 teaspoon paprika powder
! 1 teaspoon onion powder
! teaspoon ancho chili powder
! 1 teaspoon black pepper
! 1 avocado
! small red onion
!
Juice from 2 limes
! 2 tablespoons cilantro
SERVES: 4 CALORIES PER SERVING: 370 PORTION OF LEAFY GREENS PER SERVING: 0
1. Combine the salt, chili powder, cumin,paprika, onion and black pepper together.
Rub the seasoning mix and olive oil on to thesalmon
2.
Leave in the refrigerator for at least 30
minutes.
3. Pre-heat the grill to maximum4.
Chop the avocado, onion, cilantro, and mix
with the lime juice, and salt. Refrigerate untilready to use.
5. Grill the salmon for about 5 minutes until it isas brown as you like it.
6. Transfer the salmon to a plate and add theavocado mix on top of the salmon.
Instructions
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ZucchiniPestoPasta
Ingredients! 2 large zucchini
! 1 cup cherry tomatoes
! Sea Salt to taste
!
!cup walnuts
! 1 head roasted garlic
! 2 cups fresh basil
! 1 tablespoon lemon juice
! cup olive oil
SERVES: 2 CALORIES PER SERVING: 410 PORTION OF LEAFY GREENS PER SERVING: 1
1. Pre-heat the oven to 350F / 175C
2.
Bake the walnuts in the oven for 10 minutes until brown3.
Add the walnuts, the peeled roasted garlic with a pinch
of salt to a food processor. Pulse until it looks like
crumbs.
4. Add the basil and lemon juice and start the processor.Slowly add in the olive oil while the processor is still
running.
5.
Keep stopping and scraping down the sides andcontinuing to process until it resembles small crumbs.
InstructionsPesto
1. Use a spiralizer or a julienne peeler to make zucchininoodles.
2. Add the noodles to the tomatoes and pesto and mixwell.
Pasta
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ChickenDippers
Ingredients! 1 lb (450G) chicken breast
! 1 egg
! cup ground almonds (almond
flour) or coconut flour
! teaspoon sea salt
! teaspoon Paprika
! teaspoon ground coriander
! teaspoon ground cumin
! 2 cups of mixed salad leaves
SERVES: 1 CALORIES PER SERVING: 541 PORTION OF LEAFY GREENS PER SERVING: 0
1.
Pre-heat the oven to 425F/ 218 C
2.
Beat the egg in a bowl
3.
Mix the ground almond with the spices and placeon a plate
4. Cut the chicken into strips and dry it with papertowel
5. Dip each chicken strip into the egg then into thealmond mixture making sure all the sides are
coated.
6.
Place on to a baking tray (either line with
parchment paper or use a silicon liner)
7.
Bake for 15 minutes turning once until they are
thoroughly cooked. (temperature should be
425/180F inside chicken, or until juices run clear or
not pink inside)
8.
Serve on a bed of mixed leaves
Instructions
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PizzaCasserole
Ingredients! 1 lb (450G) ground/minced
beef browned
! 1 cup (8 ounces) tomato sauce/
passata/chopped tomatoes,
(make sure tomatoes are the
only ingredient)
! 1 tablespoon Italian seasoning
! teaspoon garlic powder
! teaspoon sea salt
! teaspoon oregano
! medium, zucchini/courgette!
1 cup cauliflower
! 2 garlic cloves
! 2 eggs
! 3 tablespoons coconut flour
! 1 tablespoon melted coconut oil
! teaspoon sea salt
SERVES: 5 CALORIES PER SERVING: 420 PORTION OF LEAFY GREENS PER SERVING: 0
1.
Preheat oven to 400 F/200 C, and lightly grease a 9 x 11 inch
casserole dish.
2.
Using a large fry pan, brown ground beef.
3.
Add the tomato sauce, Italian seasonings, garlic powder,oregano, and sea salt to the pan. Stir and heat over medium high
heat until bubbling. Turn heat to low and cover. Simmer for 6
minutes.
4.
In food processor add the zucchini, cauliflower, and garlic cloves.
Process until it look like rice granules. If you dont have a food
processor you can use a grater.
5.
In large mixing bowl combine the zucchini, cauliflower, garlic, 2
eggs, 3 tablespoons coconut flour, 1 tablespoon coconut oil, and
teaspoon sea salt. Mix together until a paste like dough forms,
and make sure you break up any clumps.
6.
Take veggie crust dough and spread it evenly across the bottom
of the casserole dish with the back of large spoon or spatula.
7.
Spoon ground beef into casserole dish and spread across the
crust layer.
8.
Bake in oven for 30 minutes or until top of casserole is browning
and crust is done.
9.
Remove and serve. *Servings can be frozen for later.
Instructions
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MushroomTacos
Ingredients! 4 Portobello mushrooms
! large onion
! lb (0.2 kg) ground/minced beef
!
red chili pepper
! 1 clove garlic
! tablespoon coconut oil
! 1.5-2 tablespoons taco seasoning
! sea salt
Toppings
! fresh cilantro/coriander
!
2 green/salad onions
! cup cherry tomatoes
! cup black olives
! 1 avocado
! 2 tablespoons lime juice
! teaspoons salt
! 2 cups mixed leafy greens
SERVES: 2 CALORIES PER SERVING: 400 PORTION OF LEAFY GREENS PER SERVING: 1
1.
Preheat oven to 400 F/200 C
2.
Cook the onions in the coconut oil in a large frying
pan over medium heat until soft.3.
Remove stems and spoon out mushroom insides.
Dice the insides finely and add to onions.
4. Add the ground beef and chili peppers to the pan.
Once browned, add the taco seasoning and salt to
taste.
5.
Bake the mushrooms for 10 minutes face down for 10
minutes then turn over and bake for another 10minutes.
6.
Mash the avocado with the lime juice and salt to
make guacamole.
7.
Add the ground beef into the mushrooms, followed
by tomatoes, olives, green onions, and cilantro/
coriander.
8.
Serve with a side salad of mixed leafy greens.
Instructions
!&
-
7/25/2019 Lean Paleo Meal Plan Winter 2016
29/30
HomemadeChicken&KaleSoup
Ingredients! 32 ounces/900 ml chicken broth
(store bought or homemade)
! 1 stalk celery
!
6 carrots
! 1 small yellow onion or large
onion
! 1 head of kale or two handfuls of
kale
! 2 large chicken breasts
! Salt and pepper to taste
! Oregano, thyme or other spices
to taste
SERVES: 4 CALORIES PER SERVING: 224 PORTION OF LEAFY GREENS PER SERVING: 0
1. Place all the ingredients, except the kale in alarge pan over a medium heat and cook until
the chicken is fully cooked for about 30minutes.
2. Break the chicken up with a fork.3. Then stir in your kale and cook an additional
5 minutes. Make sure the kale stays green.
Instructions
!'
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7/25/2019 Lean Paleo Meal Plan Winter 2016
30/30
MiniMeatloaf
Ingredients! 2 pounds/900g ground/minced
beef
! One large head of spinach or
two handfuls
! 2 carrots
! 1-2 teaspoons coconut oil
! 1 medium onion
! 6 ounces/ 170g mushrooms
! 4 eggs
! !cup coconut flour
! salt and pepper to taste
!
2 teaspoons onion powder
! 1 teaspoon garlic powder
! 1 teaspoon dried thyme or
oregano or sage or a mixture
! teaspoon grated or ground
nutmeg
SERVES: 6 CALORIES PER SERVING: 524 PORTION OF LEAFY GREENS PER SERVING: 0
1.
Preheat oven to 375 degrees F/ 190C
2.
Grease two muffin tins, or enough for 18 muffins
with coconut oil3.
Chop the spinach, squeeze out the excess water and
set aside.
4. Heat a pan on a medium heat, add the coconut oil
and fry the onions and mushrooms until the onions
are translucent and the liquid has cooked out of the
mushrooms. Add the beef and cook until brown.
5.
Place the ground/minced beef in a bowl, add theveggies, beat the eggs and add those, coconut flour
and all the spices. Use your hands to mix well but
preserve the veggies and dont over mix.
6.
Fill muffin tin to the top of each cup.
7. Cook for 20-30 minutes.
8. Allow to cool and use a knife to loosen meatloaves
from sides of the pan before removing.
Instructions
*Note: 6 mini loaves per serving.