Six-Week Nutrition Plan – Week Two

SHOPPING LIST

Here is this weeks list of all the items you need to purchase in order to make every meal in the plan for the whole week.

Remember, if you need to substitute any meat or fish for vegetarian alternatives feel free. Get used to looking at the corresponding protein and fat breakdowns.

There is always something you do not like in the ingredients. Feel free to change them, however always replace it with a an alternative of similar nutriment make-up.

Your larder and its contents should be established from week one. Replace only what you need, don't buy the whole lot again.

General

• Almond Butter

• Apples x 2

• Avocado x 3

• Bacon x 3 packs

• Bay leaves

• Butternut squash x 1

• Carrots x 6

• Celery x 6 stalks

• Chicken gravy

• Chicken liver 250g

• Chilli powder

• Chopped pecan/walnuts

• Chorizo

• Coconut milk x 2 can

• Coconut oil

• Courgettes x 6

• Cumin

• Dry white wine x 1 bottle

• Eggs x 24

• Fresh berries

• Fresh coriander

• Fresh thyme

• Garlic granules

• Garlic/Lazy garlic

• Gluten free sausages x 1 pack

• Ground coriander

• Jalapeños

• Large cauliflower

• Lime x 1

• Mango

• Maple syrup

• Minced beef 450g x 3

• Minced beef 750g

• Minced pork 750g

• Minced pork 900g

• Mushrooms

• Onion granules

• Onions x6

• Oranges x 2

• Oregano

• Organic cranberry sauce

• Packet of spinach

• Paprika

• Parsley

• Pepper x 3

• Plantain chips (small bags I get them from waitrose)

• Red onion x 2

• Roasting/ baking potatoes

• Romaine lettuce

• Rosemary

• Sage

• Salmon fillets x 4

• Skinless, boneless chicken breast x 8

• Small can black olives

• Small jar of salsa

• Steak of choice x 3

• Sweet potato x 1

• Tomato puree x 2 tubes

• Tomatoes x 2

• Unsweetened shredded coconut (I had to get them from amazon)

• Vanilla extract

Useful Equipment To Have

• Kebab Skewers

MONDAY

Breakfast – Fried Eggs & Sweet Potato Hash

Makes breakfast for two. Approximate cooking time: 35 minutes. 

Ingredients 

• 2 tbs coconut oil

• 1 medium sweet potato

• 1/2 an onion, diced

• 3 gluten free sausages, sliced

• 1 medium pepper, diced

• 4 eggs

• Pepper to taste

Instructions

1. In a large skillet, heat coconut oil over medium heat.

2. Add the onions and sweet potatoes, and sauté for 5 minutes. 

3. Add the sausages and continue to cook until sausages are browned and sweet potatoes are slightly softened. 

4. Add bell peppers and 1 tbs of water. 

5. Cover and cook for 15 minutes or until the potatoes are completely soft, stirring frequently. 

6. Meanwhile, fry eggs in coconut oil. 

7. Season with freshly ground black pepper and serve over sweet potato hash.

Lunch – Taco Salad

Makes plenty for two with leftover. Approximate cooking time: 10 minutes. 

Ingredients 

• 450g lean ground beef or turkey

•  2 tbs chili powder

• 1 tsp garlic salt

• 1 tsp cumin

• 1/2 tsp oregano 

• 3/4 cup water

• 1/2 an onion, diced

• 1 medium tomato, diced

• 3 romaine hearts

• 1 can black olives, 

• Sliced 1 avocado

• Fresh corriander

• 1 small jar of salsa

Instructions 

1. Heat medium skillet over medium-high heat. Add beef or turkey and onion to pan. Cook for about 10 minutes, or until browned.

2. Add chili powder, garlic salt, cumin, oregano,  and water, and let simmer for 5 minutes more.

3. Meanwhile, wash lettuce and tear onto two plates (save some for leftovers). 

4. Top with meat, sliced avocado, black olives, tomatoes, corriander and salsa.

Dinner –Salmon Cakes with Mango & Corriander Salsa

Ingredients (Salmon Cakes)

• 4 salmon fillet (skinless, with bones removed)

• 2 eggs

• 1 Jalapeño pepper, minced

•  2 Tbs coconut flour

• coconut oil

Ingredients (Salsa)

• 1 large ripe mango

• 4 Tbs chopped cilantro

• 1/2 cup red onion, minced

Instructions

1. Check salmon carefully to be sure all bones have been removed. Chop into a fine dice and set aside.

2. Beat eggs in a large bowl. Mix in coconut flour, salt, and pepper.

3. Mince Jalapeño and add to the egg mixture. Add the salmon and combine completely.

4. Warm a skillet over medium-high heat, and add coconut oil when pan is hot.

5. Test the pan to be sure it is hot by dropping a tiny portion of salmon mixture in the panit – should sizzle immediately.

6. Add the salmon mixture to the coconut oil in small (3”) cakes and fry until they are golden brown on the outside, and cooked pink on the inside (a minute or two on each side). Let the cakes rest on paper towels when taken out of the pan to absorb any extra coconut oil.

7. Meanwhile, prepare salsa by combining diced mango, red onion, and cilantro in a bowl. Drizzle with olive oil and add sea salt to taste. Serve on top of salmon cakes.

TUESDAY

Breakfast – Courgette Fritters & Bacon

Makes approximately 5 (5 ̋) fritters, or 10 (2 ̋) fritters. Approximate cooking time: 20 minutes.

Ingredients

• 2 cups shredded courgettes (about 2 medium)

• 3 eggs

• 1 Tbs coconut flour

• 1/4 tsp freshly ground black pepper

• coconut oil (for pan)

• 4 bacon rashers (5 if one male)

Instructions

1. Grate courgette by hand and set aside (if it is very wet, lightly blot it dry with a paper towel).

2. In a large bowl, beat eggs together.

3. Add coconut flour.

4. Combine shredded zucchini, sea salt, and freshly ground black pepper.

5. Meanwhile, set a large frying pan over medium-low heat. When hot, add coconut oil or bacon grease to coat the bottom of the pan.

6. Spoon the mixture into the pan in desired sized fritters.

7. Serve with bacon rashers.

Lunch –Left over Taco Salad

Dinner – Slow Cooked Chicken Salsa Verdee

Makes dinner for two, with leftovers for lunch. Approximate cooking time: 4 hours.

Ingredients

• 4 skinless, boneless chicken breasts

• 1 large onion

• 2 cloves garlic/lazy garlic

• Jar of salsa

• 1/3 cup chicken gravy

• Tube tomato puree

• 1 tbs olive oil

• 1 tbs paprika

• 1 tsp ground cumin

• 1 tsp ground corriander

• 1 tsp black pepper

• 1 Bay leaf

Instructions

1. Place all ingredients in a slow cooker or ovenproof dish that has a lid.

2. Stir to combine ensuring all chicken is covered in sauce.

3. Cover and cook for 4 hours until chicken is fork tender and pulls apart easy.

4. Once cooked, shred chicken with fork and spoon giving it a pulled pork look.

5. Stir thoroughly in sauce.

6. Serve with Plantain chips, sliced avocado, fresh corriander and lime wedges.

WEDNESDAY

Breakfast – Sausage Stir Fry

Makes breakfast for two. Approximate cooking time: 20 minutes.

Ingredients

• 1 tsp coconut oil

• 1/2 yellow onion, diced

• 260g gluten free sausages

• 4 cups spinach

• Dash of hot pepper sauce or garlic to give it extra flavour

Instructions

1. Heat a skillet over medium heat, and add coconut oil when hot.

2. Add diced onions and sauté until slightly translucent.

3. Add sausage and cook until browned, tossing frequently.

4. Add greens, reduce heat to medium-low, and cover.

5. Serve when the greens are wilted and soft (about 5 minutes).

Lunch – Left over Salsa Verdee

Dinner –Bolognaise & Courgette Noodles

Makes enough for 8 people, so little dish for freezer. Approximate cooking time: 345 minutes.

Ingredients

• 2 tbsp coconut oil

• 2 onions, diced

• 2 carrots , diced

• 2 stalks celery, finely diced

• 2 cloves garlic/Lazy garlic

• 450g beef mince

• 450g pork mince

• 8 slices bacon

• 1 cup coconut milk

• 1 cup dry white wine *optional to drink the rest*

• 1 tube tomato puree

• Pepper to taste

Instructions

1. MIn a large heated pan melt the coconut oil.

2. Add the onion, carrot, and celery and saute until onion and celery are translucent.

3. Add garlic and cook for a further minute.

4. Add the beef, pork and bacon and cook until  browned.

5. Add coconut milk, wine and tomato puree.

6. Simmer over med heat for 20 minutes until the alcohol is cooked out.

7. Serve over courgetti spaghetti.

Courgetti spaghetti

Makes 4 servings. Approximate cooking time: 31 minutes.

Ingredients

• 4 courgettes (spiralized or finely peeled with potato peeler)

• 12 garlic cloves, minced

• 1 tsp olive oil

• 1/4 tsp salt

Instructions

1. Add oil to a large pan over medium-high heat. 

2. Throw in the courgette speghetti (with minced garlic if you want some flavor). Cook for about 1-2 minutes. 

3. Make sure that the courgette only cooks slightly, to preserve its fresh, crunchy texture. As it cooks, constantly toss them .

4. Add salt if desired.

THURSDAY

Breakfast – Veggie & Eggies

Makes breakfast for two. Approximate cooking time: 30 minutes.

Ingredients

• 4 rashers bacon ( save bacon fat)

• 1/2 onion

• 4 cups spinach

• 1 clove garlic

• 4 eggs

• 1 avocado, sliced

Instructions

1. Cook bacon in medium skillet over medium-high heat. Remove from pan and put on paper towel to absorb extra oil. Crumble bacon when cool, and set aside.

2. Drain pan of all but a coating of bacon grease.

3. Sauté onion in bacon grease until slightly translucent. Add garlic and chard to pan, and continue to cook until tender. Remove to two plates. 

4. With the pan still hot, cook the eggs over easy in the leftover juices of the sauté.

5. When the eggs are cooked, layer them on top of the vegetables. 

6. Top with the sliced avocado and crumbled bacon.

Lunch – Leftover Bolognaise

Dinner – Steak of Caveman with Butternut Squash, Garlic & Thyme

Makes two servings with leftovers for lunch. Approximate cooking time: 20-35 minutes.

Steak of Caveman – Ingredients

•  3 steaks (rib-eye, sirloin, strip, tenderloin)

• 1 tsp dried oregano

• 1 tsp black pepper

• 1 tsp garlic, minced

• 1/2 tsp sea salt (optional)

• 1 1/4 cup extra virgin olive oil

Instructions

1. Preheat grill to med/hight heat.

2. In a small bowl mix together oil, pepper, sea salt, garlic and oregano.

3. Brush steaks with oil mix.

4. Grill for 7 minutes each side, longer if you like it a bit more well done.

Butternut Squash, Garlic & Thyme – Ingredients

• 1 Butternut squash

• 2 tbsp coconut oil

• 1 tbsp fresh thyme

• 3 cloves garlic

• 1/2 tsp sea salt optional

• 1/4 tsp black pepper

Instructions

1. Heat large pan over med-high heat adding coconut oil when hot.

2. When melted add squash, thyme and garlic and coat completley with oil.

3. Spread squash in an even layer in a pan that allows you to cook without stirring.

4. When brown (3-5 mins) turm and cook for another 3-5 mins.

5. After browning, stir squash, reduce heat to medium, cover pan and conitinue cooking for 10-15 minutes longer until tender.

FRIDAY

Breakfast – N'Oatmeal-Coco Nutty

Makes 2 large servings for breakfast.

Ingredients

• 12 tbsp coconut milk

• 1/2 cup unsweetned shredded coconut

• 4 tbsp almond butter

• 2 tsp maple syrup

• 1 tsp ground cinnamon

• 1/2 tsp vanilla extract

Instructions

1. Combine all ingredients in a pan.

2. Heat contents to desired heat.

3. Serve with berries, nuts or seeds of your choice.

Lunch – Leftover Steak of Caveman

Dinner – Festive Meatballs & Fake Mash

Makes 24 meatballs, enough for leftovers for lunch.  Approximate cooking time 40 minutes.

Meatballs – Ingredients

• 900g pork mince

• 1/4 tsp rosemary

• 1/4 tsp sage

• 1/4 tsp sea salt

• 1/4 tsp pepper

• 1/4 tsp granulated onion

• 2 tsp coconut oil

• 1/4 cup onions, minced

• 1/4 cup celery, mincved

• 1/4 cup grated carrot

• 1/4 cup chopped chestnuts/hazelnuts/pecans

Instructions

1. Preheat the oven to 180°.

2. Combine mince and spices untilthe spices are evenly incorporated throughout the meat.

3. In a pan over medium heat melt coconut oil.

4. Place the onions,celery and carrots in the pan and saute until translucent.

5. Add nuts of choice and cook for another 2 minutes.

6. Set aside to cool.

7. Combine with meat mixture and form 24 meatballs.

8. Place meatballs in a baking dish and bake for 30 minutes.

Fake Mash – Ingredients

• 1 Head cauliflower

• 4 tbsp coconut oil

• Pinch of salt, pepper, sage & thyme mixed together

Instructions

1. Chop cauliflower into 2-3 inch pieces.

2. Steam cauliflower until fork tender.

3. Place in a food blender, add the coconut and spices and blend until creamy.

SATURDAY

Breakfast – Fruit Salad with Cinnamon & Bacon

Makes large breakfast for two. Approximate cooking time: 10 minutes.

Ingredients

• 5 strips bacon

• 2 oranges

• 2 apples

• 1 cup pecans or walnuts

• 1 tsp cinnamon

Instructions

1. Divide fruit in to two bowls.

2. Top with nuts and cinnamon and servr with bacon.

Lunch – Leftover Meatballs & Mash

Dinner – Chicken Chorizo Kebabs with Salad or Pitta Bread & Tatziki

Makes dinner for two with leftovers for lunch. Approximate cooking time: 30 minutes.

Ingredients

• 4 skinless, boneless chicken breasts

• Chorizo ring

• Onion

• Pepper

• Mushrooms

• Rosemary

• Olive oil

Instructions

1. Preheat grill to med-high heat.

2. Cut chicken into bitesize pieces.

3. Alternate between ingredients and place on the skewers.

4. If you don't have skewers just pop them in an ovenproof dish.

5. Drizzle olive oil over kebabs and sprinkle with rosemary.

6. Pop under grill for 20 minutes or until chicken is cooked through.

7. Serve with either green salad or a wholemeal pitta bread and tatziki.

SUNDAY

Breakfast – Summer Vegetable Frittata

Makes 4 servings. Approximate cooking time: 35 minutes.

Ingredients

• 1-1/2 tbs olive or coconut oil

•  (6”) courgette, diced

• 1/2 red bell pepper, diced

• 1/2 red onion, diced

• 1 tbs fresh thyme

• 1/2 tsp sea salt, divided

• 1/4 tsp freshly ground black pepper, divided

• 2 garlic cloves, minced

• 1 medium tomato,  chopped

• 9 large eggs

Instructions

1. Heat coconut oil in a large frying pan over medium heat. When hot, add courgette, pepper, onion, thyme, 1/4 tsp sea salt, 1/8 tsp pepper, and garlic.

2. Cover and cook until vegetables are tender (about 5-7 minutes), stirring occasionally.

3. Stir in tomato. Cook, uncovered, for 5 minutes more or until liquid evaporates.

4. Combine eggs and remaining salt and pepper and whisk until frothy.

5. Pour eggs over vegetable mixture and stir gently. Cover, reduce heat, and cook 15 minutes.

6. Meanwhile, preheat broiler to low. Finish frittata with 3 minutes under the broiler (until fully set).

7. Pop onto a plate, slice, and serve warm or cold.

Lunch – Leftover Chicken Chorizo Kebabs

Dinner – Bacon & Superfood Meatloaf with Home Roasts/Jacket Potato

Makes 8 servings. Approximate cooking time: 1 1/2 hours.

Meatloaf – Ingredients

• 1 tbsp coconut oil

• 1 onion

• 1 stalk celery, finely diced

• 1 carrot, finely diced

• 2 cloves garlic

• 750g mince beef

• 750g mince pork

• 250g chicken liver, minced

• 2 large eggs

• 2 tbsp organic ketchup

• 1 tsp ground cumin

• 1 tsp granulated garlic

• 1 tsp granulated onion

• 1 tsp paprika

• 1 tsp peppr

• 1 tsp sea salt

• 2 Tbsp coconut flour

Optional Toppings

• 5 tbsp ketchup

• Large onion caramelised

• 4 slices bacon cut in half

Instructions

1. Preheat oven to 180°.

2. Line a loaf tin with greaseproof paper.

3. In a large pan melt oil.

4. Add onion, celery,carrot and fresh garlic and cook for 5 minutes.

5. Remove vegetables from pan and set aside.

6. In a large bowl mix meat ,eggs,2 Tbsp ketchup,spices, salt and coconut flour all together.

7. Add vegetables to meat and combine thoroughly before transferring to loaf tin.

8. Top with additional toppings if using and top with bacon.

9. Bake for 1 1/2 hours. If the top looks like it is burning cover with foil and continue cooking until done.

10. Serve with either home roasts or jacket potato.