Here goes NOTHING...
DAY EIGHT
Breakfast: Sausage & onion Frittata
Lunch: Bacon Bowl
Dinner: Beef & Cali-flower "Rice"
Frittata
2 Tsp cooking fat (bacon fat, coconut oil, palm oil, butter, or ghee)
1/4 of a red onion, thinly sliced
1 pre-cooked sausage (any kind will do!) or leftover meat from last night’s dinner
4 eggs
1 Tbsp chopped fresh chives (optional, for garnish)
sea salt & pepper to taste
- Preheat your oven or a large toaster oven to 400 degrees.
- Dice the sausage into 1/4″ pieces. Thinly slice the onion.
- Stovetop: Place 1 Tsp of the cooking fat into your pan and allow it
to heat up over medium heat before dropping in the onion. Allow the
onion to cook for a few minutes, then add the sausage to the pan to heat
it through.
- While the onions and sausage are cooking/heating, beat the eggs in a small bowl.
- Add the remaining cooking fat to the pan and then add the eggs.
Transfer the pan to your pre-heated oven and set a timer for 5 minutes.
- Your frittata will rise a bit and become slightly browned on the
edges. Remove it from the oven and serve whole or cut into portions
either hot or at room temperature.
Bacon Bowl is simple, dice cooked Bacon, tomato, avocado & Lettuce tossed with 1 tsp lemon juice & 3 tbs hummus.
Asian Beef and Fried Cauliflower Rice Bowls
For the meat:
- 1-1.5 lbs stew meat
- 1/4 c. tamari or coconut aminos
- 1/4 c. green onions
- 1 large orange, peeled and diced (or 1 can mandarin oranges in own juce)
- 1 c. beef stock
- 4 tsp sucanat
(non-refined organic dehydrated cane juice similar to brown sugar), sub equal amount honey
- 1 tbsp. garlic
For the “rice”
- 1 head cauliflower, “riced”
- 2 tbsp fat (I used butter)
- 1 tbsp garlic, minced
- 1/4 c. yellow chopped onions
- 2 tbsp tamari or coconut aminos
- 1 tbsp green onion, diced
- 2 eggs
- 1 tbsp sesame seeds, optional
What you do:
For the meat:
- Quickly sear meat to brown on all sides.
- Add to pot with all other ingredients. Set crockpot to low for 6-8 hours or simmer on stove for 1-2 hours.
- When meat is done, remove with a slotted spoon and set aside in the oven or covered with foil to keep hot.
- Strain off the juice the meat cooked in and bring to a boil on the stovetop.
- Add an additional 1 tbsp tamari and 1 tbsp honey and reduce to half.
For the rice:
- To make the cauliflower rice, you can use your food processor and
pulse coarsely chopped pieces until they are small, the size of rice.
- You can also use a box grater or just chop very finely with a knife.
- Melt butter on medium in large frying pan and add garlic yellow onion, cook until translucent.
- Add cauliflower rice and stir well, coating.
- Drizzle the tamari over the rice.
- Stirring constantly, cook for 3-5 minutes.
- Make a small hole in the middle of the pan and crack your eggs.
- Break yolk with spatula and stir in the circle until it starts to cook.
- Gradually work the egg through the rice.
- Stir and cook until egg cooked and texture desired is reached. I prefer mine a bit crispy so I cook it longer.
- Put your “fried rice” into a bowl and top with your cooked beef.
- Drizzle with your reduction and top with green onions for garnish.
DAY NINE
Breakfast: Zucchini Pancake
Lunch: Grilled Chicken Salad
Dinner: Baked Pork Chops, Carrots, Green Beans & Sweet Potato
zucchini pancakes
- 1/4 cup coconut flour
- 6 eggs
- 1/2 teaspoon granulated garlic
- 1/4 teaspoon black pepper
- 1/4 teaspoon sea salt
- 4 cups shredded zucchini (about 2 large or 4 small)
- 1/4 cup ghee or bacon fat for cooking
- Sift the coconut flour into the eggs, garlic powder, salt, and
pepper and beat them together. Note: Coconut flour often has clumps,
which is why you want to sift it.
- Place the zucchini into a cheese cloth, nut milk bag, or paper towels and squeeze some of the water out.
- Mix the shredded zucchini, salt, and pepper into the egg mixture.
- Use a large enameled non-stick or well-seasoned cast iron skillet over medium-low heat with ghee or bacon fat coating the pan.
- Spoon the mixture into the pan into 4″ cakes, 3 at a time. Allow
them to cook through on one side for 3-4 minutes before flipping to
finish the other side for 3-4 minutes. When the cakes are golden brown
and cooked through, remove them from the pan and start on the next
batch.
- Serve warm or at room temperature/on-the-go- alone or with sausage or bacon.
DAY TEN
Breakfast: Scrambled Eggs, Sausage & Salsa
Lunch: (Leftover) Pork chops with spinach salad
Dinner: Rib-eye, Carrots & Broccoli
DAY ELEVEN
Breakfast: Fried egg, bacon & spinach
Lunch: Tuna spinach/lettuce wrap
Dinner: Meatloaf, Brussels sprouts, shredded/roasted vegetables
DAY TWELVE
Breakfast: Hard boiled egg with side of avocado & glass of almond milk
Lunch: Meatloaf, spinach salad
Dinner: Roasted Chicken, Sauteed kale & onion & broccoli/cauliflower
DAY THIRTEEN
Breakfast: Mushroom, spinach, peppers & egg scramble with bacon
Lunch: Turkey lettuce wrap, tomato, avocado, pepper & carrot slaw
Dinner: Stuffed Red pepper (ground meat, diced vegs & tomato)
DAY FOURTEEN
Breakfast: Diced vegetable Egg Scramble
Lunch: (Leftover) Roasted chicken salad
Dinner: Roast with Carrots, Onions & Sweet Potato
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