1 T Homemade Blender Mayo
1 tsp dijon mustard
1 tsp lemon juice
Stir until blended. Good with:
Roasted Cauliflower
Tuesday, January 15, 2013
Homemade Blender Mayo
1 egg (at room temperature)
1/2 tsp salt
1/2 tsp mustard powder
1 T lemon juice
1/4 cup avocado oil*
1/4 cup macadamia oil*
1/2 cup coconut oil
In Blendtec. Combine egg, salt, mustard powder, and lemon juice in blender. Run at level 2 for full cycle. Start level 2 again; drizzle in oil. Run at level 2 again until all oil is incorporated.
Things to make with mayo:
Lemon Sauce
*These oils can be expensive. Just plain coconut oil is fine too. Avocado oil has the most neutral flavor if you can afford it. You can also substitute half of the oil with cooled bacon fat for a bacon mayo.
1/2 tsp salt
1/2 tsp mustard powder
1 T lemon juice
1/4 cup avocado oil*
1/4 cup macadamia oil*
1/2 cup coconut oil
In Blendtec. Combine egg, salt, mustard powder, and lemon juice in blender. Run at level 2 for full cycle. Start level 2 again; drizzle in oil. Run at level 2 again until all oil is incorporated.
Things to make with mayo:
Lemon Sauce
*These oils can be expensive. Just plain coconut oil is fine too. Avocado oil has the most neutral flavor if you can afford it. You can also substitute half of the oil with cooled bacon fat for a bacon mayo.
Friday, January 11, 2013
Meal Plan - Breakfast Template
TEMPLATE 1 (more variety)
Breakfast 1 (Monday - Tuesday)
Breakfast 1 (Monday - Tuesday)
-cook as patties
-cook as meatballs
-different spices (such as chorizo style)
serve with one
-Sauteed Bell Peppers
-Sauteed Bell Peppers
-Apple or Berries
optional
Breakfast 2 (Wednesday - Thursday)
Eggs
-scrambled
-omelet with sausage and/or veggies
Breakfast 3 (Friday)
Bacon
Bacon
-with eggs if desired
-fruit
Breakfast 4 (Saturday - Sunday)
something fun that takes more time, usually cooked on Saturday morning-
something fun that takes more time, usually cooked on Saturday morning-
if my kids don't like this, I make them a batch of pancakes (regular or soaked) to eat instead-
-Banana Bread Paleo Pancakes
-Banana Bread Paleo Pancakes
-Anything else fun I can find to try
TEMPLATE 2 (high protein+fat)
("meat" = pork or beef)
Chorizo spiced meat (California diner style)
+2 eggs
+1/2 avocado
Country sausage spiced meat (Southern style)
+2 eggs
+sautéed kale
+coconut milk gravy
Italian sausage spiced meat (Pizza style)
+2 eggs
+sautéed red bell pepper and/or mushrooms
+marinara sauce
Taco spiced meat (Mexican style)
+2 eggs
+salsa
+avocado
Leftover chicken (American diner style)
+2 eggs
+dijon mustard with honey
+radishes and pickles
Leftover hamburger (or hamburger spiced meat)
+2 eggs
+tomato relish
+pickles
TEMPLATE 2 (high protein+fat)
("meat" = pork or beef)
Chorizo spiced meat (California diner style)
+2 eggs
+1/2 avocado
Country sausage spiced meat (Southern style)
+2 eggs
+sautéed kale
+coconut milk gravy
Italian sausage spiced meat (Pizza style)
+2 eggs
+sautéed red bell pepper and/or mushrooms
+marinara sauce
Taco spiced meat (Mexican style)
+2 eggs
+salsa
+avocado
Leftover chicken (American diner style)
+2 eggs
+dijon mustard with honey
+radishes and pickles
Leftover hamburger (or hamburger spiced meat)
+2 eggs
+tomato relish
+pickles
Thursday, January 10, 2013
Paleo Zone - 2 Block Meals
2-BLOCK MEALS
(with double fat)
protein: 7 g x 2 = 14 g (plus 3 g fat)
carbs: 9 g x 2 = 18 g
additional fat: 1.5 g x double x 2 = 6 g
Easy Omelet
1 egg + 1 egg white + 1/2 oz cheese
1 apple (or 1 cup blueberries)
2 tsp butter
Sausage and Kale
2 patties of Chicken Breakfast Sausage
1-1/2 cups Kale
1/2 tsp Bacon Fat
1 Tbsp Paleo Gravy
Sweet Potato Hash
1 egg + 1 small link Al Fresco Country Style Breakfast Sausage
2 oz grated sweet potato
2 oz red bell pepper
2 oz green bell pepper
2 tsp butter (1 for egg, 1 for veggies)
Tuna with Cucumber and Apple
2 oz tuna
1/2 oz homemade mayonnaise
6 oz sliced cucumbers
1/2 apple
Taco Salad
1.5 oz of ground beef seasoned with Southwest Seasoning
1/2 oz cheddar cheese
3 oz red bell pepper
3 oz green bell pepper
1 tsp coconut oil
1 tsp sour cream
1/2 cup blueberries (or 4 cups romaine)
Beef Snack Sticks with Carrots
1 beef snack sticks (US Wellness)
1 cup carrots
3 macadamia nuts
Chicken Curry
2 oz chicken breast
1/2 tsp coconut oil
1 oz coconut milk
1/2 oz golden raisins
2 oz carrots
2 oz Roast Cauliflower
1/2 tsp olive oil
Sautéed Tilapia
(a little high on fat, but all of the fat used for cooking the fish doesn't even up on it)
2 oz tilapia
1/2 tsp butter + 1/2 tsp olive oil
3 oz Roast Cauliflower
1/2 tsp olive oil
2.5 cups kale
1/2 tsp bacon fat
2-BLOCK SNACKS
(could also be used as simple meals)
2 oz cheese + apple + 3 macadamia nut
1 oz deli ham + 1 oz cheese + 1 cup carrot + 3 macadamia nut
1 hard-boiled egg + 1 oz cheese + 1 cup blueberries + 2 tsp cream
1 oz beef jerky + 2 dried fig + 6 Tbsp unsweetened coconut flakes
1 oz beef jerky + apple + 2 tsp almond butter
Sunday, January 6, 2013
Paleo Zone Meal Plan - Week 1
11-BLOCK DAY
with double fat
3 Block Meals
protein: 7 g x 3 = 21 g
carbs: 9 g x 3 = 27 g
fat: 3 g x 3 x double = 18 g
("by blocks" assumes 1.5 g fat in 1 block protein)
Easy Omelet (by blocks)
3 protein: 2 eggs + 1 oz cheese
3 carbs: 1 apple + 1/2 cup blueberries
6 fat: 2 tsp butter
Sausage and Kale (by numbers)
2 patties of Chicken Breakfast Sausage
3 cups Kale,
cooked in 3/4 tsp Bacon Fat
topped with 2 Tbsp Paleo Gravy
protein: 24 g
carbs: 22 g
fat: 21 g
Sweet Potato Hash (by blocks)
3 protein: 1 egg + 2 small links Al Fresco Country Style Breakfast Sausage
1 carb: 3 oz grated sweet potato (1/5 cup)
1 carb: 1 red bell pepper (1-1/4 cup)
1 carb: 1 green bell pepper (1-1/4 cup)
6 fat: 2 tsp butter (1 for egg, 1 for veggies)
Tuna with Cucumber and Apple (by numbers)
2 oz light tuna
1 oz white albacore tuna
1 oz homemade mayonnaise
1 apple
1/2 cup sliced cucumbers
9 almonds
protein: 23 g
carbs: 29 g
fat: 17 g
Nachos (by numbers)
1/4 full recipe of Paleo Corn Chips
2.5 oz of ground beef seasoned with Southwest Seasoning
1/2 oz cheddar cheese
1 large red bell pepper
protein: 22 g
carbs: 27 g
fat: 22 g
Beef Snack Sticks with Carrots (by blocks)
3 protein: 1-1/2 beef snack sticks (US Wellness)
3 carbs: 1 cup carrots + 1/2 apple (or 1/2 cup carrots + 1 apple)
6 fat: 6 macadamia nuts
Taco Salad (by numbers)
2.5 oz of ground beef seasoned with Southwest Seasoning
1/4 full recipe of Paleo Corn Chips
2 cups shredded romaine lettuce
2 slices tomato
1/2 red bell pepper
1 tsp sour cream
protein: 23 g
carbs: 26 g
fat: 21 g
Chicken Curry (by numbers)
2.5 oz chicken breast
1 tsp coconut oil
2 oz coconut milk
3 oz carrots
1/8 cup golden raisins
3 oz Roast Cauliflower
1 tsp coconut oil
protein: 25 g
carbs: 27 g
fat: 22 g
Sautéed Tilapia (by numbers)
3 oz tilapia
1 tsp butter + 1 tsp olive oil
3 oz Roast Cauliflower
1 tsp coconut oil
2 cups kale
1 tsp bacon fat
1/2 apple
protein: 24 g
carbs: 28 g
fat: 20 g
1 Block Snacks
1 oz cheese + 1/2 apple + 2 macadamia nut
1.2 oz deli ham + 1 carrot + 2 macadamia nut
1 oz hard-boiled egg + 1/2 cup blueberries + 1 tsp cream
1/2 oz beef jerky + 1 dried fig + 3 Tbsp unsweetened coconut flakes
1/2 oz beef jerky + 1/4 apple + 2 tsp almond butter
other 1 block leftover bits of meals
with double fat
3 Block Meals
protein: 7 g x 3 = 21 g
carbs: 9 g x 3 = 27 g
fat: 3 g x 3 x double = 18 g
("by blocks" assumes 1.5 g fat in 1 block protein)
Easy Omelet (by blocks)
3 protein: 2 eggs + 1 oz cheese
3 carbs: 1 apple + 1/2 cup blueberries
6 fat: 2 tsp butter
Sausage and Kale (by numbers)
2 patties of Chicken Breakfast Sausage
3 cups Kale,
cooked in 3/4 tsp Bacon Fat
topped with 2 Tbsp Paleo Gravy
protein: 24 g
carbs: 22 g
fat: 21 g
Sweet Potato Hash (by blocks)
3 protein: 1 egg + 2 small links Al Fresco Country Style Breakfast Sausage
1 carb: 3 oz grated sweet potato (1/5 cup)
1 carb: 1 red bell pepper (1-1/4 cup)
1 carb: 1 green bell pepper (1-1/4 cup)
6 fat: 2 tsp butter (1 for egg, 1 for veggies)
Tuna with Cucumber and Apple (by numbers)
2 oz light tuna
1 oz white albacore tuna
1 oz homemade mayonnaise
1 apple
1/2 cup sliced cucumbers
9 almonds
protein: 23 g
carbs: 29 g
fat: 17 g
Nachos (by numbers)
1/4 full recipe of Paleo Corn Chips
2.5 oz of ground beef seasoned with Southwest Seasoning
1/2 oz cheddar cheese
1 large red bell pepper
protein: 22 g
carbs: 27 g
fat: 22 g
Beef Snack Sticks with Carrots (by blocks)
3 protein: 1-1/2 beef snack sticks (US Wellness)
3 carbs: 1 cup carrots + 1/2 apple (or 1/2 cup carrots + 1 apple)
6 fat: 6 macadamia nuts
Taco Salad (by numbers)
2.5 oz of ground beef seasoned with Southwest Seasoning
1/4 full recipe of Paleo Corn Chips
2 cups shredded romaine lettuce
2 slices tomato
1/2 red bell pepper
1 tsp sour cream
protein: 23 g
carbs: 26 g
fat: 21 g
Chicken Curry (by numbers)
2.5 oz chicken breast
1 tsp coconut oil
2 oz coconut milk
3 oz carrots
1/8 cup golden raisins
3 oz Roast Cauliflower
1 tsp coconut oil
protein: 25 g
carbs: 27 g
fat: 22 g
Sautéed Tilapia (by numbers)
3 oz tilapia
1 tsp butter + 1 tsp olive oil
3 oz Roast Cauliflower
1 tsp coconut oil
2 cups kale
1 tsp bacon fat
1/2 apple
protein: 24 g
carbs: 28 g
fat: 20 g
1 Block Snacks
protein: 7 g
carbs: 9 g
fat: 3 g x double = 6 g
("by blocks" assumes 1.5 g fat in 1 block protein)
1 oz cheese + 1/2 apple + 2 macadamia nut
1.2 oz deli ham + 1 carrot + 2 macadamia nut
1 oz hard-boiled egg + 1/2 cup blueberries + 1 tsp cream
1/2 oz beef jerky + 1 dried fig + 3 Tbsp unsweetened coconut flakes
1/2 oz beef jerky + 1/4 apple + 2 tsp almond butter
other 1 block leftover bits of meals
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