Change your Life in 30 Days week 3 Paleo Solution

Week 3

Monday
Breakfast: Boiled lamb sausage & an apple
Lunch: Leftover Paleo chicken Alfredo
Snack: Lamb sausage, pecans
Dinner: Spaghetti-Sauced Meat over green beans

Tuesday
Breakfast: Boiled lamb sausage, apple (reheat on the stove DO NOT USE MICROWAVE)
Lunch: Chicken Apple Salad
Snack: Leftover spaghetti
Dinner: Slow-cooked Rosemary veggies and meat

Wednesday
Breakfast: bacon, 2-3 eggs over easy or poached
Lunch: Leftover Chicken Apple Salad
Snack: Leftover slow-cooked rosemary veggies and meat
Dinner: Flank steak, bacon & greens

Thursday

Breakfast: Leftover Steak, walnuts crumbled over ½ cup berries
Lunch: leftover slow-cooked rosemary veggies & meat
Snack: can of sardines, celery
Dinner: Salmon Scramble

Friday

Breakfast: boiled quality sausage (chicken apple sausage are delicious) Fruit Salad with cinnamon
Lunch: Salad: mixed greens, bell pepper, avocado, tomato, ect. Top with pre cooked shrimp apple cider vinegar, and olive oil
Snack: Remainder of lunch salad
Dinner: Sloppy Joes, side salad and steamed veggies

Saturday

Breakfast: Poached Eggs with bacon, onion, and spinach
Lunch: Leftover sloppy Joes
Snack: Almonds
Dinner: 1 baked turkey breast, nutty cabbage, tangy strawberry soup

Sunday

Breakfast: Turkey/ carrot quiche
Lunch: Leftover turkey, Chard and Cashew Sauté
Snack: Lunch leftovers
Dinner: Jambalaya

Week 3 cookbook

Spaghetti-sauced meat over green beans

• 3 lbs ground turkey, chicken or beef (grass fed beef if possible can be found at Whole Foods Market)
• ½ cup chopped onions
• 2-3 cloves minced garlic
• 1 (6 oz) can tomato paste
• 1 (20 oz) can tomato sauce
• 2 tsp oregano
• 2 tsp basil
• 1 tsp tarragon
• 2+ lbs of frozen or fresh green beans
• Olive oil

Start by cooking the ground meat in a large skillet over medium heat. If the meat is frozen, browning will take 8-10 min. Once the meat had browned add onions and garlic. Then add 1 can tomato paste, 1 can tomato sauce, oregano, basil, and tarragon, and then cover with a lid for 20 min.

Meanwhile into a broiler pan, toss with olive oil and broil (making sure to stir green beans frequently). After about 5-8 min, the green beans should be slightly crispy.

Plate the green beans top with meat sauce. Add salt and pepper to taste.

Chicken Apple salad

• 6 oz chicken
• 1 tsp olive oil
• ½ tsp allspice
• 1/8 tsp cloves
• 6 cups shredded cabbage
• ½ Granny Smith apple
• Sea salt and pepper to taste

Dice the chicken. Heat 1 tsp olive oil in a skillet over medium heat. Add the chicken, allspice, and cloves Sauté tossing often until chicken is cooked through.
Shred the cabbage in to a large bowl and slice the apple thinly then set aside.
Once the chicken is done, add it to the cabbage, then top with apple slices. Add salt and pepper to taste, then drizzle olive oil to meet your individual needs.

Slow-cooked Rosemary Veggies and meat

• 3-5 lbs of any meat frozen or thawed, ground or whole (fish is not usually ideal here)
• 1 bag frozen veggies or chopped fresh veggies
• 1 tbsp rosemary
• 1 cup broth (chicken, beef, or vegetable)
• Sea salt and pepper to taste

Add all ingredients to a slow-cooker, turn on low for 6-8 hours or until ready to eat.

Bacon and greens
You can use fresh veggies or a bag of Trader Joes frozen southern style greens works great here.

• 4-6 oz chopped bacon
• 1 (12-16 oz) bag of southern greens or 1 bunch of each of the collard greens, turnip greens, and/ or kale
• ½ cup water
• Sea salt and pepper to taste

Chop the bacon and add to a large stockpot. Heat over medium, stirring until meat has browned some. Add the veggies and water, reduce heat to medium low. Cook for 30 min, tossing occasionally.
Some options to spice it up: add garlic, red pepper flakes, and even minced jalapeños while browning the bacon. Another option is to prepare this recipe in a slow cooker.

Salmon Scramble

• 1 lb package frozen veggies
• 1 can salmon (6 oz)
• 1 tbsp rosemary
• 1 tsp cumin
• 1 tsp sea salt
• Pepper to taste
• Eggs (optional)

Place frozen veggies in sauce pan with lid, cook until tender. Add salmon and seasonings cook another 3-5 min, mixing until salmon is heated thoroughly. You can cook eggs sunny side up to top this scramble. If you don’t have eggs, this is still great to eat plain. (This recipe works with nearly all kinds of meat)

Fruit salad with cinnamon

• 1 orange, peeled and chopped
• 1 apple, chopped
• ½ tsp cinnamon

Place fruit in a bowl then sprinkle with cinnamon if you wish.

Sloppy Joes
Here is a spicy cocoa version of an old favorite. Since we will not be serving this on the traditional hamburger bun, you have several options. I like to make a bed of romaine lettuce & tomato slices, but there are many possibilities: eggplant, squash, nut patties, you name it.

• 1  ½ lbs ground turkey or beef (preferably grass-fed)
• 1 cup chopped onion
• 1 cup tomato puree
• 2 tbsp cocoa powder
• 1 tbsp chili powder
• ½ tsp yellow mustard powder
• 1 ½ tsp ground black pepper

Cook meat and onion in a large skillet over medium heat for 10-15 min, until meat has browned. Stir in the remaining ingredients and heat for another 10-15 min. Serve over vegetables of your choice. Makes 4 servings.

Nutty cabbage

• 1.2 cup chopped onions
• 1 tsp roasted hazelnut oil
• ½ large head of cabbage, shredded (about 10 cups)
• ¼ cup apple cider vinegar
• ¼ cup almonds
• 1 tbsp unsweetened applesauce
• Sea salt and fresh ground pepper to taste

Heat burner to medium, then use a large skillet to sauté onions in oil. Meanwhile shred the cabbage buy slicing it thinly. After the onions have softened a bit, add the cabbage and vinegar to skillet. Cover then reduce heat to medium-low. Cook for 20 min mixing occasionally. Add the remaining ingredients and cook 5 min longer. Serve warm or chilled.

Tangy Strawberry Soup

• 1 quart strawberries
• 4 tbsp balsamic vinegar, divided
• ½ tsp cinnamon
• ½ tsp orange zest
• ½ tsp lemon zest
• 1 tbsp orange juice
• ½ cup coconut milk

Remove the stems from all of the strawberries. Reserve 10-20 strawberries; cut these into thin slices. Place strawberries in a bowl drizzle with balsamic vinegar then cover and chill in the refrigerator for 2 hours.
Puree the rest of the strawberries in a blender along with the remaining ingredients except coconut milk (adding only the remaining 2 tbsp of balsamic vinegar). Once the berry mix is pureed, add the coconut milk slowly, Puree until smooth. Pour the soup into a bowl, cover and chill in refrigerator for 2 hours. Serve in a small bowl with sliced strawberries on top. You can add a dollop of coconut milk for added garnish, if you like!

Turkey Carrot Quiche

• ½ lb ground turkey
• 1 tsp olive oil
• 1 cup shredded carrots
• 6 omega-3 eggs
• 5 tbsp coconut milk
• ½  cup beef broth
• 4 tbsp fresh parsley
• ½ tsp coriander
• Coconut oil

Preheat oven to 250 degrees. Meanwhile, brown the turkey in a bit of olive oil in a large skillet over medium heat. In the meantime, shred the carrots.

Crack eggs into a bowl; beat well with a wire whip. Add the meat when done, carrots, and all of the remaining ingredients except the coconut oil. Stir.

Grease a baking dish or pie pan with coconut oil. Pour in the mixture then bake at 250 degrees for 20-30 min. You will need to check on it periodically; it is done when center is firm and knife pushed into it comes out clean.

Chard and Cashew Sauté

• 1 bunch Swiss chard
• 1 tsp olive oil
• ½ cup cashews

Remove the stems from the chard, and then chop the stems crosswise. Add to a large skillet with olive oil. Sauté the chard stems over medium heat until they have softened. Meanwhile, chop the chard leaves into thin strips. Add to the skillet along with the cashews. Sauté, tossing occasionally until leaves begin to wilt. Serve warm.

Jambalaya
This is a spicy southern dish.. I use El Pato sauce, but if you are not a fan spicy foods then you can use regular tomato sauce and non spicy sausage instead.

• 1 tbsp olive oil + 1 tsp, divided
• ½ lb spicy sausage, sliced (look for Andouille sausage)
• 1 cup chopped onion
• ¾ cup chopped green pepper
• ½ cup chopped celery
• 1 tsp Cajun seasoning + 1/8 tsp, divided
• 1 bay leaf
• 2 small cans El Pato tomato sauce
• 2 cup chicken broth
• 1 ½ cups water
• 1 ½ cups finely chopped cauliflower
• Dash of cayenne pepper
• ½ lb shrimp

In a large skillet heat olive oil, sausage, onions, peppers, and celery sauté for around 5 min, then add the seasonings and bay leaf. Cook for 1 min more. Add the tomato sauce, chicken broth, water, and cauliflower. Bring to a boil, then cover, reduce heat to medium-low, and simmer for 20 min. remove the bay leaf.
In another skillet, sauté ½ lb of shrimp, 1/8 Cajun seasonings and a dash of cayenne pepper in 1 tsp olive oil. Sauté for 2 min then stir into Jambalaya.