Change Your Life in 30 Days with the Paleo Solution Week 2

Snack: Pack extra salad; save 1/3 of the lunch salad for your snack
Dinner: Tip Steak and steamed veggies

Tuesday
Breakfast: Leftover steak, 1-2oz macadamia nuts
Lunch: Chicken Breast, Indian-style slaw
Snack: Leftover food form lunch & Plums
Dinner: Pork Curry

Wednesday
Breakfast:  Slice of ham unsweetened applesauce, spoon of almond butter
Lunch:  Leftover tip steak, Sliced into strips, serve on salad of mixed greens, tomato, bell pepper, balsamic vinegar, & olive oil
Snack: Jerky, ½ avocado
Dinner: Leftover pork curry & chilled cucumber soup

Thursday
Breakfast:  Ginger eggs
Lunch: Beet apple salad, Tilapia
Snack: Jerky & ½ avocado
Dinner: Chicken and Cauliflower

Friday
Breakfast: 2-3 eggs over easy, served with sautéed Zucchini
Lunch: Smoked Turkey Salad
Snack: Jerky & macadamia nuts
Dinner: Quick Chicken Curry

Saturday
Breakfast: Slice of ham, quick Paleo packets
Lunch: Rotisserie Chicken, Steamed veggies of your choice (examples broccoli, carrots, or cauliflower)
Snack: Leftover Chicken Curry
Dinner: Quick Chicken Curry

Sunday
Breakfast: Peach’n’Pecan scramble & leftover chicken
Lunch:  Burger no bun over greens w/ side salad
Snack: Leftover Chicken curry
Dinner: Lamb sausage with Artichokes

Week 2 Cook book

Tip Steak

• 4lb tip steak
• Seasonings of your choice

Bring a skillet to medium heat, add a dash of olive oil. Season the steak then cook to your desired doneness. I like to cook the meal just a couple of minutes per side, then plate and cover for 10 minutes. Remember cooking to long with excessive browning or burning creates carcinogens!

Steamed Vegetables

• 4 cups Chopped cauliflower
• 2 cups sliced yellow squash
• 1 cup sliced carrots
• Olive oil
• Sea salt & pepper
• 1 tsp thyme

Chop the veggies add to your steamer basket, then add water to the bottom, cover and cook over medium high until softened, around 8-10 min, remove ad serve, drizzle with olive oil and add salt, pepper, and thyme to taste

Chicken breast

• 2 lbs chicken breast, thawed

Place the chicken in a baking dish, bake 350 degrees until done, around 25 min,  Check to ensure that the chicken is cooked all the way through, but be sure not to overcook as well, Have some for lunch save the rest for later.

Indian-Style Slaw
Here is a cheap easy veggie idea. If you Use a bag of ready-made broccoli slaw, you can really save time. Tomatoes are optional. Although this is a stand-alone veggie dish you could add some meat to it for a complete meal.

• 1 tsp olive oil
• 1 tsp mustard seeds
• 1 bag broccoli slaw
• 1 cup Fresh dried tomatoes (optional)
• 1 tsp cumin
• ¼ tsp turmeric
• 2 tsp lemon juice

Heat 1 tsp of olive oil over medium heat in skillet, add 1 tsp of mustard seeds, cover and cook until seeds stop popping. Next, add the whole bag of slaw, the tomatoes (if using), Plus 1 tsp cumin & ¼ tsp turmeric. Sauté for 3-5 min, tossing occasionally, until the slaw is soft.  Add 2 tsp of lemon juice. Stir and serve.

Pork Curry

• 1 lb ground pork
• 1 tsp olive oil
• 1-2 tbsp curry powder
• 1 bag baby spinach (14 oz)
• ½ can coconut milk (7 oz)
• 2-3 cloves garlic

In a pot large enough to hold the spinach brown the pork in olive oil. Add curry powder as the pork browns, mix well. Break up any large lumps of pork. Once the pork has browned, add all of the spinach and coconut milk, heat until spinach has cooked down and wilted. Add garlic at the end, either minicing or press-crush it. Mix well and serve.
Note: This recipe works well with stew beef, chicken, or lamb as well.

Beet Apple Salad

• 1 lb beets
• 2 tsp olive oil
• 2 tbsp lemon juice
• 1 apple
• ½ cup finely chopped red onion
• ½ -1 tsp tarragon

Cut the tops off the beets then place them in a pot with water. Cover and simmer over medium-low heat for 1 ¼ hours. Then allow beets to cool.
Drain the beets, cut beets from root, and peel, the skin. Slice the beets crosswise into thin slices, then place them in a bowl. Pour the oil and lemon juice over beets. Place in refrigerator to chill.
Core and chop apple. Chop the onion. Mix with beets and sprinkle some tarragon on top, and serve.

Tilapia

• 2 tsp olive oil
• ½ tsp lemon peel
• Garlic powder to taste
• Onion powder to taste
• 1 ½ lbs tilapia fillets

Heat the oil in a skillet over medium heat. Add the lemon peel and spices to the tilapia fillets. Cook the fish, turning once, until it flakes easily with a fork. Remove some to a container, preferably ceramic, to bring with you for lunch. Save the leftovers for an easy dinner.

Chilled Cucumber Soup

• 2 medium cumbers
• ½ cup chopped onion
• ¼ cup fresh cilantro leaves
• ½ cup coconut milk
• ¼ cup chicken broth

Peel cucumber, and then chop it into small chunks. Load the onion, cucumber, & cilantro into your blender. Add coconut milk and chicken broth; blend until smooth but not to fine. Refrigerate then serve cold. Garnish with some more cilantro leaves.

Ginger Eggs

• 1 tsp chili oil
• ½ cup green beans
• 1 tsp minced ginger
• 1 small clove garlic, minced
• 3 eggs
• 1 tbsp chopped chives or green onions
• ¼ tsp coriander
• Pepper to taste

Heat the oil in a small skillet add the green beans, sauté for 2 min. Add the ginger and garlic, cook for 3 more min. meanwhile crack eggs in to small bowl, whip well. Add all remaining ingredients to skillet. Pour eggs into skillet mix well. Cook until eggs set serve topped with pepper.

Smoked Turkey Salad

• 10 oz smoked turkey  (from the deli section)
• 1 bag mixed greens
• ¼ cup pine nuts

You Can Mix this dish then store in refrigerator. Make sure to thoroughly rinse the greens.

Chicken and Cauliflower
Here is a quick one-pot meal. You can also prepare this in a slow cooker. Simply add the same ingredients and set to low. If you choose this route the cooking time will be around 5 hours.

We have frequently sang the praises of EL Pato tomato sauce. For this recipe I use the mild version which comes in a red can. Check the Hispanic foods section of your grocery store for El Pato. If You can’t find it, any good tomato sauce will work.

• 1 tbsp olive oil
• 1 ½ lbs chicken thighs or breast
• 1 head of cauliflower
• 8 oz tomato sauce (El Pato w/ jalapeno)
• 1 red bell pepper
• 1 tsp cumin
• 1 tsp
• 1 tsp thyme
• ½ tsp garlic powder

Heat the olive oil over medium heat in either a skillet or a soup pot. Brown the chicken on all sides. Meanwhile chop the cauliflower into small chunks and add to pot. Add all remaining ingredients to the pot, then reduce to medium-low heat, cover and cook for 45 min, stirring occasionally. Makes 5 servings

Sautéed Zucchini

• 2 small zucchini
• ¼ cup either sliced shallots or red onion
• 2 cloves of garlic
• 2 tbsp olive oil
• Dill
• Pepper

Slice the zucchini crosswise into small discs about ¼ an inch thick. Slice the shallots or onion and garlic. Sauté all of the ingredients together in a medium pan with olive oil. Add dill and pepper to taste. Stir and turn often, cooking for 5 to 7 minutes. Try not to allow too much browning. Enjoy warm or refrigerate to use in a salad.

Quick Chicken Curry
Pressed for time you can make use of curry sauce. Look in better markets do not use curry sauce that contain added sugar. An alternative is to use coconut milk and a tsp of yellow curry paste. You can use either fresh or leftover chicken for this recipe.

• ½ cup chopped onion
• 1 tbsp olive oil
• 1 diced chicken breast or thigh
• ¼ cup curry sauce
• ¼ cup cashews
• 2 cups chopped spinach

Sauté the onion in olive oil until translucent. Add chicken, heat until cooked through. Add curry sauce and cashews continue heating for 3-4 min. Remove from heat stir in spinach.

Quick Paleo Pancakes
Here is a way to enjoy pancakes without using grain

• 2 eggs
• ½ cup unsweetened apple sauce
• ½ cup nut butter (NOT Peanut butter!- cashew or macadamia nut butter works well)
• ¼ tsp cinnamon
• ¼ tsp vanilla extract
• Coconut oil

Mix all ingredients except the coconut oil in a bowl. Stir well until you have a uniform batter. Next, use a bit of coconut oil to grease a non-stick skillet. Spread some of the batter into a skillet to form a pancake then cook over low/medium heat. Flip after 1-2 min being careful not to burn them!
Once you’ve cooked all of your pancakes, you can serve with a variety of toppings. A few I like; chopped apples and cinnamon, heated blueberries, or real maple syrup, and unsweetened applesauce.

Lamb sausage with artichokes
This is a simple, delicious breakfast. Don’t if you can’t find Moroccan lamb sausage. Simply use some sausage of your choice, then add some Moroccan spices. Moroccan spices include cinnamon, coriander, all spice, ginger, and cloves. Try adding any combination of these spices – about ¼ tsp of each.

• 1 oz bacon, chopped
• 2 Moroccan lamb sausage, sliced
• 1 (14 oz) can artichoke hearts (Trader Joe’s)
• 1-2 omega-3 eggs
• Sea salt to taste
• Fresh ground pepper to taste

Chop the bacon, place in a skillet over medium heat. Meanwhile, slice the sausage and chopp the artichoke hearts. Once the bacon has softened, add the sausage and artichokes. If using the spices add them at this point. Stir well cooking until soft.
Poach your eggs in the meantime. Cover the bottom of the skillet with about 1 inch of water then place over medium heat. Once the water is warm, crack your eggs carefully into the skillet cook until set.
Serve the artichoke hash topped with either 1 or 2 eggs. Add sea salt and fresh ground pepper to taste.

Peach and Pecan Scramble
This is a very unusual combination but it is surprisingly delicious. It’s almost like desert at breakfast, and way better for you than stopping by the donut shop!
I’ve written this recipe as a one-person snack or light breakfast; increase the quantities if you like.

• 1 tsp olive oil
• ½ peach, diced
• 2 tbsp pecans
• 2 eggs
• 1 tbsp unsweetened applesauce
• 1/8 tsp cinnamon

Heat the olive oil in a small skillet over medium heat. Dice the peach and chop the pecans. Add the peaches and pecans to skillet stir fry for 2-3 min or until the peaches soften a bit.
Meanwhile crack the eggs into a bowl add cinnamon and applesauce beat well. Add egg mix to skillet mixing often. When the eggs have set serve and enjoy.

Paleo Chicken Alfredo
Alfredo sauce and pasta is about as far from the Paleo diet as you can get. However here is a simple way to create a Paleo version. I am using kelp noodles here, but if you cannot find them where you live then spaghetti squash is a nice seasonal alternative.

• 2 tsp olive oil
• 4 cloves of garlic, chopped
• 1 lb chicken breast
• 1 (12 oz) package of kelp noodles
• 2 tsp tarragon
• 1 cup cashews
• ½ tsp onion powder
• ¼ tsp garlic powder
• ¼ mustard powder
• ¼ tsp sea salt
• ¼ tsp pepper
• 1/8  tsp paprika

Add olive oil to a large skillet. Sauté the garlic over medium heat for 3-4 min. Chop the chicken into 1 inch cubes, then add to the skillet and cook until browned on all sides. Rinse and chop the kelp noodles, add them to the skillet along with the tarragon, cover and cook on low for 30 min. then pour the liquid from the skillet carefully into small container for use in the sauce. Add the cashews, onion powder, garlic powder, mustard powder, salt, pepper, and paprika into a blender. Cover and blend into a powder, add the reserved pan juices slowly, blending into a thick sauce. You’ll have to use a spatula to scrape down the sides occasionally. Add the juces until the mixture reaches the desired consistency.  Add the sauce to the skillet, mix well. Cover and continue to cook for 10 min longer, until the kelp noodles have become tender.