Sunday- Hamburger Bowls
Monday- Sweet and Spicy Black Cod with Broccoli
Tuesday- Crockpot Chicken Fajitas
Wednesday- Tomato Basil Turkey Meatloaf
Thursday- Roasted Chicken and Rainbow Veggies
Friday- Leftovers
Saturday- Grilled Paprika-Garlic Drumsticks and Asparagus
Yield: 4 bowls
Ingredients
1 lb ground beef
1 onion, sliced
2 bunches romaine lettuce, chopped
2 lemons, juiced
2 tbsp olive oil
2 tomatoes, sliced
2 medium sweet potatoes, peeled, sliced
salt and pepper
Instructions
Preheat oven to 425 degrees. Spray pan with olive oil or coconut oil pan spray and lay the sweet potato slices out flat. Bake for 15-20 minutes, until the sweet potatoes are cooked through.
Form the ground beef into 4 equal sized 4 ounce patties and season with salt and pepper. Make an indentation in the center of the patty. Place on a hot grill or skillet. Cook for 4-5 minutes on each side, or until it's cooked to the desired temperature.
Also place onion slices on grill or skillet to caramelize. Cook for 2-3 minutes on each side.
Portion out the romaine into four bowls. Mix together the lemon juice and olive oil, anddress the lettuce. Top with the tomato slices, sweet potato, and onion.
Let burger patty cool for 5 minutes, then place on top of the burger bowl.
Add ketchup, mustard, or other condiments as desired
MAKE AHEAD: On prep day, slice up the sweet potatoes and place in a ziplock bag labeled “Burger Bowls”. You can also chop up the romaine lettuce and store in a large baggie or container.
Serves:4
Ingredients
(4) 6oz Black Cod filets
1 orange, juiced
1/2 lime, juiced
1 tablespoon local honey
1 tablespoon extra virgin olive oil
3 garlic cloves, minced
2 teaspoons coconut aminos OR tamari soy sauce
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon black pepper
pinch red pepper flakes
One head of broccoli
Instructions
Chop the broccoli into bite size pieces and place in a steamer basket. Steam until tender.
Lightly spray a 9x13 baking dish with cooking spray. Combine orange juice, lime juice, honey, olive oil, garlic, soy sauce, salt, cumin, pepper and red pepper flakes in a small bowl. Pour over Black Cod in a large ziplock bag or container and let rest 15 minutes.
Preheat broiler.
Remove the fish filets from the marinade and discard the marinade. Lay the filets in a single layer in the baking dish. Place the baking dish under the broiler and cook each side of the fish for approximately 5 minutes, or until the fish is flaky and cooked through.
MAKE AHEAD:
On your prep day, chop up the broccoli and place in a baggie labeled Black Cod and Broccoli
TIP: Fish isn’t loved by everyone...tonight would be a great night for leftovers for anyone who doesn’t care for fish. Then the leftover fish can be taken for lunch by the fish lovers!
Serves: 6
Ingredients
2 lbs boneless skinless chicken breast halves
1 (14.5 oz) can petite diced tomatoes with green chilies
1 red, orange and green bell pepper, julienned
1 large yellow onion, halved and sliced
4 cloves garlic, minced
2 1/2 tsp chili powder
2 tsp ground cumin
1 tsp paprika
3/4 tsp ground coriander
1 tsp salt
3/4 tsp pepper
2 Tbsp fresh lime juice
1 Tbsp honey
For serving:
Cassava tortillas (see Yost Wellness Center Cookbook), salsa and guacamole
Instructions
Pour half of the canned tomatoes into the bottom of a slow cooker and spread into an even layer. Top with half of the peppers and half of the onions. Sprinkle garlic in. Top with chicken breasts.
In a bowl whisk together chili powder, cumin, paprika, coriander, salt and pepper. Evenly sprinkle half of the seasoning over chicken breasts then flip chicken and sprinkle in remainder. Top with remaining half of the tomatoes, then layer in remaining peppers and onions.
Cover and cook on HIGH heat 3 - 4 hours or low heat 6 - 8 hours, until chicken has cooked through and veggies are tender. Remove chicken, and cut into strips, or shred. Ladle out 1 cup of the broth in slow cooker (mostly tomato liquid) and discard. In a small bowl whisk together lime juice and honey and add to slow cooker along with chicken and season with additional salt to taste if desired. Gently toss. Serve warm in warmed tortillas with optional guacamole and salsa
MAKE AHEAD: Chop all of the veggies on prep day and place in a large ziplock bag labeled “Fajitas”. Mix up the spice mix and place in a jar, set on counter where the crockpot will be!
Serves: 6-8
Recipe adapted from: www.littlebitsof.com
INGREDIENTS:
1 pound ground turkey
¼ cup coconut flour
2 tablespoons tomato paste
3 tablespoons chopped fresh basil
1 egg
1 teaspoon garlic powder
1 teaspoon salt
For the Topping:
2 tablespoons tomato paste
¼ cup chopped tomatoes
1 tablespoon apple cider vinegar
1 tablespoon chopped basil
Pinch of salt
INSTRUCTIONS:
Preheat oven to 400 degrees. In a bowl combine turkey, almond flour, tomato paste,basil, egg, garlic powder and salt. Mix until evenly combined. Ball up all of the meat mixture and place on a foil lined baking sheet, then form it into a loaf shape, about 8 inches x 4 inches in shape.
In a small bowl combine tomato paste, chopped tomatoes, apple cider vinegar, chopped basil and pinch of salt. Spoon this mixture over the meatloaf and spread evenly over the top. Bake for 30 minutes.
MAKE AHEAD: You can chop up the herbs on prep day and place in an airtight container. Label it “MEATLOAF”. You could also make the sauce for the topping on prep day and store in an air tight container.
Serves: 6-8
Recipe adapted from: www.gimmedelicious.com
INGREDIENTS:
2 lbs chicken breasts, chopped
1 large red bell pepper, chopped
1 onion, chopped
1 zucchini, chopped
1 head broccoli, chopped into florets
1 large tomatoes, chopped
2 tablespoons olive oil
½ teaspoon salt
½ teaspoon black pepper
2 teaspoon Italian seasoning
½ teaspoon paprika (optional)
INSTRUCTIONS:
Preheat oven to 450 degree F. Place the chicken and veggies in a medium roasting dish or sheet pan. Add the olive oil, salt and pepper, Italian seasoning, and paprika. Toss to combine.
Bake for 20 minutes, flipping everything once, or until the veggies are charred and chicken is cooked.
MAKE AHEAD TIP: Chop all the veggies on your prep day and place in a container or Ziploc baggie and label them “ROASTED VEGGIES WITH CHICKEN”.
Serves:4
Taken from: www.Paleoleap.com
INGREDIENTS:
8 chicken drumsticks;
¼ cup olive oil;
4 garlic cloves, minced;
1 tbsp. smoked paprika;
1/2 tbsp. chili powder;
2 tbsp. fresh parsley, chopped;
2 green onions, sliced;
Sea salt and freshly ground black pepper;
INSTRUCTIONS:
Preheat a grill to 425 F.
Season each chicken drumstick to taste with sea salt and freshly ground black pepper.
In a bowl, combine the olive oil, garlic, paprika, chili powder, and fresh parsley. Brush the drumsticks with the garlic-paprika mixture evenly on all sides.
Place the drumsticks on the preheated grill. Grill for 30 to 35 minutes, turning every 5 or 6 minutes, and brushing with the remaining sauce.
MAKE AHEAD TIP: You could mix the seasonings on your prep day and store in an air tight container labeled, “GARLIC PAPRIKA CHICKEN”. OR- have a kiddo (if any at home with you!) mix the spices for you. Kids love helping in the kitchen!
Serves: 4-6
INGREDIENTS:
1 lb Asparagus
2 tbsp Olive Oil
¼ Cup freshly squeezed lemon juice
Salt and Pepper to taste
INSTRUCTIONS:
Mix the olive oil and lemon juice in a bowl and then pour into a large ziplock baggie. Add the asparagus, close the bag and shake to cover the asparagus well. Place in the fridge for 15-20 minutes. Heat the grill to 400 degrees and place the asparagus directly on the grill. Cooke for 7-10 minutes, flipping once. Remove from the grill and season with salt and pepper.
Produce
2 Onions
2 Bunches Romaine Lettuce
3 Lemons
3 Tomatoes
2 Sweet Potatoes
2 Heads of Broccoli
2 Red Bell Peppers
1 Orange Bell Pepper
1 Green Bell Pepper
1 bung Basil
1 Zucchini
1 lb. Asparagus
1 bunch green onions
1 orange
1 lime
3 lemons
2 avocados or guacamole (optional)
Dry Goods
1 can petite diced tomatoes
1 jar salsa
Gluten Free tortillas
1 can tomato paste
Meat
Egg (not meat, I know 😉 you need just 5)
4 (6 oz each) black cod
4 lbs Chicken breasts
8 chicken drumsticks
1 lb. ground turkey
1 lb. ground beef
Pantry
Apple Cider Vinegar
Olive Oil
Salt and Pepper
Honey
Minced Garlic
Coconut Aminos or Tamari Soy Sauce
Paprika
Garlic powder
Gr. Cumin
Red Pepper Flakes
Chili Powder
Gr. Coriander
Italian Seasoning
Coconut flour