Clean up your diet without cleaning out your wallet.
Title Here…
Lisa Steiner
$12.50
a day for a family of 4
Helpful Tips
 Week 1 will be the most expensive… you’ve got to build up your staples.
Rice and sweet potatoes will replace pasta as your “filler carb.”
Nuts and fruits are delicious and healthy, but should be limited for the first 14-40
days IF your primary goal is weight loss.
Lunch is almost always going to be leftovers from dinner.
Feel free to modify portion sizes as you see fit. Keep in mind this isn’t a diet – it
isn’t about caloric restriction.
Satisfy your sweet tooth with coffee or tea.
Paleo treats, though exponentially healthier than store bought and traditional
treats, should still be consumed in moderation.
To be 100% honest, I eyeball most of my measurements. I have tested the recipes
included, but I tell you this so you have confidence in making your own judgments.
This is a guide to transitioning your lifestyle. Make it yours!
If you find yourself stuck buying a snack at a convenient store, avoid: gluten, wheat,
maltodextirn, high fructose corn syrup, soy, soy lecithin and MSG.
Feel free to rearrange the meal days to your liking, they aren’t in a specific order.
Please note if you are working out, stick to having meals heavy in carbohydrates prior
to your heavier training days.
Week 1
Breakfast
Lunch
Dinner
Possible Snacks
Sunday
Fruit Smoothie
Egg salad
Two-for-Taters
Dinner w/ side
salad
-almonds
-peppers
-hard boiled eggs
Monday
Two-for-Taters
Breakfast
Lunchmeat rolled
in romaine leaves
Dill Chicken and
rice
-raw vegetables
-cooked veggies
Tuesday
2 eggs fried in
coconut oil
Dill Chicken over Taco Salad
salad
-yogurt
-beef jerky
Scrambled eggs
& spinach
Taco Salad
-fruit w/ almond
butter
Wednesday
Thursday
Friday
Saturday
Sweet & Spicy
Beef and veggie
Egg over sweet & Leftovers
Tuna Patty
If you don’t have any, HB Salad-y
spicy beef
eggs & veggies will do
-Vegetable chips
(Terra brand from
Bacon and eggs
Tuna patties
Bun-less Burgers Wegmans OR
with a side salad with Bacon
Exotic Veggie
Baked Vegetable Chips from ALDIs)
Banana Pancakes
Bun-less Burgers Breakfast for
over salad
dinner 
Week 2
Breakfast
Lunch
Dinner
Snacks
Sunday
Two eggs in
coconut oil
3 hard boiled
eggs and veggie
or salad
Sweet
Porkchops w/
vegetable
-almonds
-peppers
-hard boiled eggs
Monday
Spinach
scrambled eggs
Porkchops over
salad
Apricot Sausage
w/ vegetable
-raw vegetables
-cooked veggies
Tuesday
Apple-Raisin
muffins
Sausage over
salad
Eggplant
Lasagna w/
salad
-yogurt
-beef jerky
Eggplant French
Toast
Lasagna
Bacon meatloaf
w/ salad
-fruit w/ almond
Butter
-Vegetable chips
Thursday
Fruit smoothie
Lunchmeat in
romaine leaves
Taco salad
(Terra brand from
Wegmans OR
Friday
Two eggs and
bacon
Taco salad
Egg salad w/
vegetable
Exotic Veggie
Chips from ALDIs)
Saturday
Fruit smoothie
Egg salad
Bun-less Burgers -Paleo friendly
w/ Sweet Potato muffins
Fries
Wednesday
Week 3
Breakfast
Lunch
Dinner
Snacks
Sunday
Egg Cups
3 hard boiled
Paleo Chili
eggs w/ a veggie topped w/
avocado
-almonds
-peppers
-hard boiled eggs
Monday
Spinach
scrambled eggs
Paleo Chili
Chicken (cooked any
way you’d like) w/
desert squash
-raw vegetables
-cooked veggies
Tuesday
Apple Ring Fry
Cakes
Lunchmeat wrapped
in romaine leaves
Tuna Patty
Salad-y
-yogurt
-beef jerky
Wednesday
Fruit Smoothie
Tuna patty w/
salad
Dill Chicken and
Rice
-fruit w/ almond
butter
Two eggs in
coconut oil
Dill Chicken w/
salad
Apricot Sausage
-Vegetable chips
(Terra brand from
Friday
Fruit Smoothie
Sausage over
salad
Two-For-Taters
w/ salad
Wegmans OR
Exotic Veggie
Chips from ALDIs)
Saturday
Two-For-Taters
Breakfast
Any leftovers
you have
Egg salad w/
veggie
Thursday
Week 4
Breakfast
Lunch
Dinner
Snacks
Egg Salad
Taco Salad
-almonds
-peppers
-hard boiled eggs
Sunday
Fruit Smoothie
Monday
2 eggs in coconut Taco Salad
oil
Sweet & Spicy
Beef w/ veggie
-raw vegetables
-cooked veggies
Tuesday
Spinach
Scrambled Eggs
Sweet & Spicy
Beef
Sesame Chicken
-yogurt
-beef jerky
Egg Cups
Sesame chicken
over salad
Bacon Meatloaf
-fruit w/ almond
butter
Fruit Smoothie
Lunchmeat w/
romaine leaves
Chicken with
desert squash
-Vegetable chips
(Terra brand from
Wednesday
Thursday
Friday
Saturday
2 eggs in coconut Chicken over
oil
salad
Bun-less Burgers Wegmans OR
w/ sweet potato Exotic Veggie
fries
Chips from ALDIs)
Banana Pancakes
Fried eggs over
Sweet potato
hash
Burgers over
salad
Week 1 Shopping List
Start at ALDI’s and buy what you can, then go to TOPS/Wegmans. Some items can
only be found at Wegmans. Quantities are 1 unless otherwise noted.
2 18 packs of eggs
20 oz frozen fruit
2 bunches of bananas
2 ½ gallons unsweetened almond milk
Extra virgin olive oil
Celery
Variety pack of onions/ 3-5 onions
Dijon mustard
7-8lbs of ground beef
6 bell peppers
1 16 oz can of diced tomatoes
Jar of minced garlic
Baby carrots (big bag)
2 lbs of almonds
Large bag of lettuce
Large bag of spinach
Romaine lettuce leaves
6-8 chicken breasts
3 cans of tuna in water
2 packages/1 large package of bacon
Veggies of choice
Apple cider Vinegar
Salsa
Lemon juice
1 bag/3 cups fresh vegetable
Wegman’s Only
Creamy almond butter
Cacao powder
Coconut oil
2 bags of organic sweet potatoes
2 value packs of avocado (1 if you don’t put it on
salads)
Almond flour
Coconut flour
Can of full fat coconut milk
Stock spices you need
Oregano
Chili powder
Curry powder
Cumin
Roasted red pepper flakes
Pepper
Dill
Optional
*Ground flax seed
*Sea Salt
*Mushrooms
*Cranberries
*Raisins
Week 2 Shopping List
Check what’s left from last week before shopping.
3 18 packs of eggs
Lettuce/salad bags
7 pork chops
4 apples
2 onions
Spinach
10 Italian sausages
Apricot preserves
2 bags/6 cups of vegtables
Maple syrup, honey OR agave
1 large eggplant
mushrooms
quinoa
1 lb ground portk
Lunchmeat
Romaine leaves
5 lbs ground beef
2 packages/1 large package of bacon
Minced garlic
Raisins
16 oz diced tomatoes
Frozen fruit
Salsa
Dijon or mustard
2 ½ gallons on unsweetened almond milk
Wegman’s Only
Creamy almond butter
1 bag of organic sweet potatoes
2 value packs of avocado (1 if you don’t put it on
salads)
Stock spices you need
Rosemary
Baking soda
Baking powder
Allspice
Nutmeg
Vanilla extract
Basil
Fennel seed
Parsley
Paprika
Week 3 Shopping List
Check what’s left from last week before shopping.
3 18 packs of eggs
20 oz frozen fruit
2 bunches of bananas
2 bag/6 cups fresh vegetable
1 ½ lb of ham or salami
3 lbs ground beef
2 onions
3 bell peppers
3 16 ounce cans/50 oz of diced tomatoes
Baby carrots
Spinach
Salad
Package of bacon
3 cans of tuna
12 chicken breasts
1 acorn squash
Agave/syrup
4 apples
Pecans
Romaine leaves
White rice
10 Italian sausage links
Wegman’s Only
Creamy almond butter
1 bags of organic sweet potatoes
1 value packs of avocado (1 if you don’t put it on
salads)
Almond flour (need 1/8 cup)
Coconut flour (need ½ cup
Can of full fat coconut milk
Stock spices you need
Rosemary
Baking soda
Baking powder
Allspice
Nutmeg
Vanilla extract
Basil
Fennel seed
Parsley
Paprika
Week 4 Shopping List
Check what’s left from last week before shopping.
3 18 packs of eggs
2 bunches of bananas
3 onions
Celery
7 lbs ground beef
1 bag or 3 cups veggie of choice
Apples
Spinach
Minced garlic
Red wine vinegar
Sesame seeds or quinoa
Sesame oil
14 chicken breasts
White rice
1 ½ lbs ham or salami
2 packages of bacon (or 1 large package)
Raisins
16 oz diced tomatoes
1 acorn squash
pecans
Lettuce/salad bags
Frozen fruit
Salsa
Dijon or mustard
2 ½ gallons of unsweetened almond milk
Wegman’s Only
Creamy almond butter
2 bag of organic sweet potatoes
1 value packs of avocado (1 if you don’t put it on
salads)
Coconut flour (1/2 cup needed)
Coconut milk
Stock spices you need
Far East Spice Blend
Parsley
Onion Powder
Helpful Websites
PaleOMG
Civilized Caveman
Balanced Bites
Paleo Plan
PaleoLifestyleMagazine
PaleoDietLifestyle
PaleoLeap
Helpful Search Tags
Paleo
Clean eating
Caveman Diet
Dr. Loren Cordain
Tips and Tricks
Use leftover coconut milk to moisten ground beef dishes or for gourmet coffee
creamer creations (add anis, vanilla, cinnamon, etc.).
Sage is a great spice for chicken and eggs.
Paprika, garlic and chili powder give a smokey-barbecue-ish flavor.
If I am going to be making a more than one dish a week that calls for ground beef, I
brown it all at once and before it is fully cooked or any spices are added, I split it into
the proper portions and save them in the fridge for later.
Apple Ring Fry Cakes
Ingredients
2 eggs
¼ cup coconut flour
1/8 cup almond flour
1 cup coconut milk
1 tsp cinnamon
Dash of nutmeg
Small pinch of allspice
½ tsp cacao powder
½ tsp vanilla
3 apples
Enough coconut oil to fill a pan for frying.
Directions
Cut the apples into rings. Mix the other ingredients with a whisk or a fork. Dip the
apples in the batter, coating them, and then fry them in a pan of coconut oil.
You can top them with syrup, fruit or a mix of pecans, cinnamon, apple and
syrup/agave.
Apple Raisin Muffins
Ingredients
1 cup almond flour
1 egg
1/c cup coconut milk
1 tsp baking soda
1 tsp baking powder
3 tsp cinnamon
¼ tsp allspice
¼ tsp nutmeg
1/8 cup maple syrup, honey or agave
1 tsp vanilla
Pinch of sea salt
1 apple diced into small pieces
1/8 cup raisins
Directions
Preheat the oven to 350 degrees. Mix all of the ingredients EXCEPT FOR the fruit
(apples and raisins) in a bowl using a fork – too much mixing with a blender will lead
to solid weights instead of fluffy muffins. Fold in the apple and raisins, then transfer
the mixture to muffin tins greased with coconut oil. Bake for 25-30 minutes.
Apricot Sausage
Ingredients
10 Italian sausage links
½ cup apricot jam/preserves
Directions
Fill pan with about ½ inch of water and par boil the sausage links.
Set aside 2 links for lasagna or other left over meals.
When the sausage is about 85% cooked, drain the water and coat the links with the
apricot jelly. Lower the heat and continue cooking until the sausage is thoroughly
cooked.
Bacon Baked Vegetables
Ingredients
3 cups of preferred veggie (cauliflower, broccoli, asparagus, zucchini, etc.)
3 Tbs extra virgin olive oil (EVOO)
1 Tbs garlic clove minced
½ package of bacon cut into small pieces
***I also like to add mushrooms and onions to the mixture on occasion
Sea salt and pepper to taste
1 1/2 Tbs apple cider vinegar
Directions
Preheat the oven to 375 degrees.
Mix the above ingredients in a bowl EXCEPT for the apple cider vinegar, salt and
pepper.
Spread the mixture on a cookie sheet – line your pan with tin foil for an easier clean
up.
Roast your vegetables for approximately 20 minutes, until they are slightly browned
and the bacon is crisp.
Remove your vegetables and put in a bowl – I use the same bowl I mixed them in to
make clean up even easier!
Add the apple cider vinegar, salt and pepper to your vegetables and then mix it.
Bacon Meatloaf
Meatloaf Ingredients
2 eggs
1 lb ground beef
*12 slices bacon
1 Tbs minced garlic
2 scallions or ¼ onion diced
¼ tsp parsley
1 tsp paprika
Raisin Sauce
¼ of a sweet onion diced
¼ cup raisins
1 cup diced tomatoes
1 tsp oregano
1 tsp basil
1 tsp apple cider vinegar
Directions
Preheat the oven to 350 degrees.
Cut up 5 slices of bacon into small pieces and pan fry them. *Save the grease.
Mix the cooked bacon and the other meatloaf ingredients and form the mixture into a
loaf in a pan.
Weave the remaining bacon over the top of the bacon.
Bake the meatloaf for approximately 40 minutes.
When the meatloaf has about 15 miutes left, begin making the sauce by reheating the
bacon grease and sautéing the onion and raisins. Then add the diced tomatoes, spices
and apple cider vinegar and let it simmer on low heat until the meatloaf is ready.
Serve the meatloaf with the raisin sauce on top of it to replace the traditional ketchup
topping. You won’t be sorry!
Banana Pancakes
Pancake Ingredients
2 bananas
2 eggs
1/2 cup almond flour
1/4 cup coconut flour
1/2 cup coconut milk
2 Tbs almond butter
sprinkle of cocoa powder
Coconut oil for frying
Sorry... I didn't measure the topping portions!
Topping Ingredients
Frozen fruit of choice
Maple syrup
Directions
Mix the pancake ingredients. The coconut flour and coconut milk makes these
pancakes creamier than your typical paleo pancake, but not quite as liquidy as a
traditional pancake. Heat a skillet or pan and put in enough coconut oil to fry your
pancakes. Pan sizes vary, so the amount of coconut oil does too, but it's important to
remember the other term for pancakes is fry cakes. You want to fry them to help them
stick together. I make small pancakes and spread them out after I drop them into the
pan. They don't naturally spread like traditional pancakes since they're so thick.
Cook/fry your pancakes in the coconut oil. Keep them on the small side.
While you're frying them up and dodging the popping coconut oil, make your delicious
topping. Put the ingredients together in the amount you desire and then heat them up
in the microwave. Serve the pancakes with the topping.
Bun-less Burgers
Bun-less Burger Patties
Makes eight servings
2 lbs ground beef
2 eggs
2 tsp cinammon
1 tsp chili powder
1 tsp pepper
1 tsp garlic powder
*OPTIONAL – minced onion and/or dijon mustard
Directions
Mix ground beef and other ingredients.
Fry patties in a pan or cook them on a grill.
*Save ½ of it for lunch the next day.
**Can be served over spinach, lettuce, or rice.
Dill Chicken
Dill Chicken
Makes eight servings
Ingredients
6 Chicken breast
3 Tbs Dill weed
1 Tbs minced garlic
Cooking oil (coconut or extra virgin olive oil)
Directions
Heat oil in pan while dicing chicken into small cubes.
Add minced garlic and chicken to the pan.
Sautee until the chicken is half cooked, add the dill and continue
cooking.
*Save ½ of it for lunch the next day.
**Can be served over spinach, lettuce, or rice.
Desert Squash
Makes approximately 4 servings
Ingredients
1 acorn squash
1/4 cup agave
3 tsp cinnamon
1 apple (medium size - go for a flavorful crisp apple, avoid anything too soft like Red
Delicious, or pie apples like Crispins, my favorite is honey-crisp)
1/4 cup crushed pecans
Sprinkle of sea salt
Directions
Preheat the oven to 350 degrees.If you're a beast, or you live with a beast, grab a big 'ole
knife and chop your acorn squash in half. These halves have to sit in a pan without
wobbling too much, so I cut with the stem in the middle, not with the stem on one half
and the bottom on the other. If there are no beasts around, you can cook the squash
whole for 45 minutes to soften it and then cut it in half and skip to step 4 - this takes more
time. Place the two halves in a casserole dish with the insides facing down. Fill the pan
with about a 1 1/4inch of water. Cook for 30 minutes.
While the squash is in phase one of cooking, make the filling using the additional
ingredients. Remove squash halves from the oven and drain the water. Flip them over and
fill them with the stuffing. Cook the stuffed squash for 30-45 minutes, until the squash is
tender and soft.
Egg Salad
Eggstraordinary Egg Salad
Makes four servings
Ingredients
6 hard boiled eggs with yolks cut up
1/8 cup Dijon/mustard
¼ onion sliced into small pieces
3 stalks of celery sliced
1 Tbs Olive Oil
2 avocados sliced into small pieces
Directions
Mix all of the ingredients together in a bowl and chill before serving.
*Can be served over spinach or lettuce.
Egg Cups
Makes 6 servings
Ingredients
12 eggs
12 slices ham or salami
Garlic salt
Pepper
*Optional: diced onions, tomatoes, cilantro, additional spices
Directions
Preheat the oven to 400 degrees.
Grease 12 muffin tins with coconut oil on a paper towel.
Line muffin tins with a slice of salami or ham.
Crack an egg into each tin and sprinkle it with garlic salt and pepper to test.
*If you choose to add optional ingredients, mix them in a large bowel with 10-11 eggs
and pour them into each muffin tin. You ma want to use slightly less cooking time as
well.
Put the egg cups in the oven for about 20 minutes.
Eggplant French Toast
Ingredients
6 thinly sliced pieces of raw eggplant
3 eggs
1 Tbs Cinnamon
1 Tbs almond milk
1 tsp vanilla
*Coconut oil for frying
Directions
Poke holes in the eggplant to allow it to soak up the egg mixture.
Mix the eggs, cinnamon, vanilla and almond milk with a whisk or fork.
Dip the eggplant slices in the egg mixture and let them soak about 30 seconds on each
side.
Fry the pieces in coconut oil using medium heat.
*If the eggplant doesn’t have enough egg, try slowing adding some more egg mixture
on top of it while it is in the pan.
Serve with fresh maple syrup or topping of choice.
Makes eight servings
Eggplant Lasagna
Ingredients
1 large eggplant sliced into lengthwise thin strips (to represent lasagna noodles)
16 oz diced tomatoes
¼ cup diced onion
1 cup mushroom
1 lb of cooked meat (sausage, beef, etc. *Use leftovers when at all possible)
½ Tbs oregano
¼ Tbs basil (x2 once for mix, once for garnish)
¼ Tbs garlic salt
1 tsp fennel seed
*Save the unused eggplant
Approximately ¼ cup quinoa, total
slices for a delicious French
Topping -2 medium tomatoes diced
toast breakfast!
Directions
Preheat the oven to 350 degrees.
Mix the diced tomatoes, onion, mushroom, meat and spices in a bowl.
Cover the bottom of a casserole dish with eggplant slices and then coat them with a 1/3 of
the quinoa you have measured out. Cover that with half of the mix.
Cover the meat mixture with another layer of eggplant and another 1/3 of the quinoa.
Top that with the rest of the mix, then the rest of the quinoa. Finally, add a layer of sliced
tomatoes and ¼ Tbs basil and bake for about 30 minutes.
Blueberry Smoothie
Makes one serving
Fruit Smoothie
Ingredients
1 Tbs Almond Butter – creamy unsalted
1 raw egg (please note, it is not recommended to consume raw eggs
– it can lead to salmonella or other sickness)
1 ripe banana
1 teaspoon cacao powder
½ cup organic frozen blueberries (or other frozen fruit)
Enough unsweetened, original flavor almond milk to create the
consistency and serving size you would like
Dash of sea salt
Directions
Put all ingredients into a blender.
Blend them until it creates a homogeneous mixture.
Pour it into a cup and sprinkle the flax seed on top.
Enjoy the protein, healthy fats and carbs guilt free!
For an extra treat, add flax seed to the top as seen in the picture .
Makes 8 servings
Paleo Chili
Ingredients
2 lbs ground meat (I use a mix of pork and beef)
1 onion diced
2 bell peppers diced
1 Tbs minced garlic
32 ounces diced tomatoes
1 cup shredded carrots
½ Tbs Chili powder
1 Tbs cumin
2 tsp paprika
1 tsp cinnamon
½ tsp salt
½ tsp black pepper
*any other secret chili recipe spices 
Directions
There area few ways to make this. I like to brown the meat and put it in the crockpot
with everything else the night before. You can also brown the meat, remove it from the
pan, and then saute the onion, peppers, and garlic in the meat grease with the minced
garlic and then add it to the crockpot. Brown the meat, saute the vegetables and then
put it all in a large saute pan with the rest of the ingredients and cook it over the stove.
Makes 8 servings
Sesame Chicken
Step One
Cut up 6 chicken breasts into small cubes. Mix them with 1/4 cup coconut flour, 2 eggs,
2 Tbs minced garlic, and 2 tsp lemon juice. Let it sit while you prepare the sauce:
Mix these sauce ingredients in a separate bowl:
½ cup chopped onions
4 Tbs honey/agave/Lyle’s golden
2 Tbs red wine vinegar
4 Tbs apple cider vinegar
1 Tbs minced garlic
1 tsp onion powder
1 tsp cinnamon
1 tsp paprika
½ tsp sea salt
1 Tbs sesame oil
1 Tbs ginger & 1 Tbs sesame seeds/quinoa OR use 2 Tbs of Far East Blend spice mix
Directions
Heat enough extra virgin olive oil or coconut oil in a pan at a hight temperature to
brown the chicken. Add the chicken, and once it is browned add the sauce and turn the
temperature down to a simmer. Cover the pan and stir it often. Meanwhile, preheat the
oven to 375 degrees and line a cookie sheet with aluminum foil. Once the sauce has
thickened, spread the chicken and sauce on the baking sheet. Sprinkle it with quinoa or
sesame seeds (whichever you choose or have on hand) and place it in the oven. Cook it
for ten to fifteen minutes. Then serve it over spinach and rice. Add oranges and
cranberries, or even cauliflower to your spinach to heighten the flavor.
Simple Side Salad
Makes four serving
Handful of lettuce
Handful of baby spinach
Add your choice of toppings:
-cranberries
-raisins
-grape tomatoes
-left over veggies/meat/eggs
Spinach Scrambled Eggs
Makes four servings
Ingredients
10 eggs
1 tsp salt
1 tsp pepper
1 Tbs water
2 cups water
½ Tbs garlic
2 cups spinach
Split the egg mixture and spinach in
half and make it in two batches, that is
a lot of eggs and spinach for one pan!
Directions
Whisk the eggs salt, pepper, garlic and water together in a bowl.
Heat up a pan and add ½ of the egg mixture to the pan. Constantly push it around with
a spatula to “scramble” the eggs.
When the eggs are ½ cooked (still a little slimy) add 1 cup of spinach. Continue to
scramble the mixture.
Repeat with the remaining egg mixture and the other cup of spinach.
Sweet and Spicy Beef
Makes eight servings
Ingredients
1 Tbs Olive Oil
1 Tbs minced garlic
2 lbs ground beef
4 sweet potatoes
½ Tbs crushed red pepper
1 tsp cinnamon
Dash of sea salt
Directions
Heat olive oil and add the minced garlic.
Brown the beef in the oil, but remove it when it is mostly done.
*While the beef is browning, rinse and microwave the sweet potatoes for approximately
6-8 minutes – until it is soft enough to slice, but not mushy. Slice them into small cubes.
Add the sweet potatoes and crushed red pepper to the beef grease and olive oil left in
the pan. Turn up the heat and sauté until browned.
Add the beef back to the mixture along with cinnamon and sea salt.
Sweet Pork Chops
Makes eight servings
Ingredients
Cooking oil
1 Tbs minced garlic
7 Porkchops
3 apples
1 onion
½ Tbs Rosemary
½ Tbs Thyme
2 tsp pepper
Directions
Preheat oven to 350 degrees.
Add enough olive oil or coconut oil with minced garlic to a pan for searing the pork chops.
Once the oil is hot and the garlic is browned, sear the porkchops so they are browned on
both sides.
Add the Porkchops and the remaining ingredients to a casserole dish and bake it until the
internal temperature reaches 160 degress, approximately 20 minutes.
Sweet Potato Fries
Makes 4 servings
Ingredients
4 sweet potatoes
2 Tbs Olive oil
2 tsp cinnamon
2 tsp sea salt
1 tsp chili powder
1 tsp rosemary
Directions
Pre-heat the oven to 475 degrees.
Wash sweet potatoes and microwave them for about 4 minutes – you want to make them
softer so they are easier to cut, but you don’t want to cook them or they will fall apart
when you slice them into fries.
Slice the potatoes into fries and mix them with the other ingredients.
Spread the potato fries onto a baking sheet lined with aluminum foil.
Bake until the fries are slightly browned (times will vary depending on amount of
microwaving and thickness).
Sweet Potato Hash
Makes 4 servings
Ingredients
2 sweet potatoes
6-10 slices of bacon
2 tsp cinammon
Directions
Cut the bacon into small slices and fry it in a pan. While the bacon is cooking, wash the
sweet potatoes and microwave them for about 5 minutes. Then cut the sweet potato into
small cubes. Once the bacon is cooked, remove it and place it on paper towel. Add the
sweet potatoes to the bacon grease and fry them until they are browned. Return the
bacon to the mix and add the cinnamon. Cook it until it is browned to your liking.
Taco Salad
Makes eight servings
Ingredients
2 lbs ground beef
1/8 cup cumin
1 Tbs minced garlic
Salad servings – this is per individual plate
1 cup leafy green (spinach, lettuce, romaine, etc.)
2 Tbs salsa
½ avocado
Directions
Add ground beef and minced garlic to the pain.
Drain the grease when the meat is approximately ¾ cooked, then add
the cumin.
Set aside half of the beef for lunch tomorrow.
Serve beef over the salad and top it with salsa and avocado.
*Add onions and other greens as you see fit.
Tuna Patty Salad-y
Makes six servings
Ingredients
*5 strips bacon
3 5-6ounce cans of tuna
2 eggs
1 Tbs lemon juice
½ Tbs dill
2 tsp sea salt
1 tsp pepper
*1 Tbs garlic clove
Optional:
-onion
-celery
Directions
Cut bacon into small pieces and cook it. Save the grease for frying patties.
Mix all other ingredients (add onion and celery in small portions if you’d like).
Form the tuna mixture into small, very small patties (makes 10-12) and reheat the
bacon grease, adding the garlic.
Fry the tuna patties in the grease.
Serve over salad with your choice of fixings.
Two-for-Taters
Ingredients
4 Sweet Potatoes
1lb Ground beef
1 scallion or onion
1/2 bell pepper (I prefer orange, but any color
works)
1 can (16oz) diced tomatoes
1 teaspoon crushed red pepper
1/4 teaspoon curry powder
1 teaspoon chili powder
1 teaspoon oregano
1/2 Tbs garlic clove minced
2 Tbs Extra Virgin Olive Oil
3Tbs shredded carrots
Coconut Oil
4 eggs
pepper
garlic or sea salt
Makes eight servings (4 dinner/4 breakfast)
Dinner Directions
-Preheat the oven to 400 degrees.
-Wash the potatoes and bake them for 50
minutes (to save time you could boil them - I
don't like to because they tend to get too
mushy for my liking).
-While the potatoes are cooking, heat up the
olive oil and sauté the garlic, crushed red
pepper, and scallions. Remove them from the
pan and set them aside. Do not drain the pan.
-Brown the beef in the pan. Just before it is
done, add the shredded carrots (for moisture
due to the occasional toughness of grass fed
meat), the curry powder, chili powder,
oregano, and the sauté mixture.
-Take the potatoes out of the oven and cut
them in half. Scoop out the centers (save what
you remove, you need it for part two!) leaving
approximately 1/4 inch around the edges of
each side.
-Fill the potatoes with the mixture * There will
be a lot leftover.
-Bake the stuffed potatoes at 400 degrees for
about 10-15 minutes.
-Remove them from the oven and put a thin
layer of diced tomatoes on top before serving.
***I prepare breakfast while my potatoes are
cooking so I can just put it in the oven in the
morning.
Breakfast/Lunch Directions
-Cut up the scooped out insides of the sweet
potatoes into small squares.
-Mix the leftover meat-sauté mixture with the
potatoes and the rest of the diced tomatoes.
-Grease a casserole dish with coconut oil.
-Put the potato, meat, sauté, tomato mixture
in the casserole dish evenly.
-Beat 4 eggs in a separate bowl and add pepper
and sea/garlic salt to taste.
-Pour the eggs over the mixture and allow it to
settle.
-Bake at 350 degrees until the eggs are cooked
through. ***I like to do steps 1-6 and then
cover the dish until the next morning so
breakfast is fresh and warm.
Vegetable Choices
Preparation
Options
Steam
Place vegetables in a strainer over a pan
with water for boiling. Cover the
vegetables once the water begins to boil.
OR place vegetables in a bowl with a ¼ cup
water and microwave them stirring every
1-2 minutes.
-Fresh vegetables are always the preferred
choice. Look for value packs and what’s on
sale. Don’t forget to check your local
farmer’s market and road side stands
when available.
Roast
Mix vegetables with olive oil and minced
garlic. Spread them on a cookie sheet lined
with aluminum foil and bake for
approximately 20 minutes at 375 degrees.
Sautee
Heat olive oil or coconut oil in a pan and
add the vegetables. Cook to desired
consistency/state of crunchiness .
-Frozen vegetables are acceptable. Avoid
brands/blends with added toppings and
seasonings. Read the labels and look for
bags that contain no preservatives and
nothing but nature’s veggies.
-Zucchini, squash and cucumber are
among the most highly genetically
modified veggies. Also, veggies with thick
skins (like eggplant) have less pesticide as
long as you don’t eat the skin.
-ALWAYS wash your veggies!