Six-Week Nutrition Plan – Week Six

SHOPPING LIST

Each week you will find below a list of all the items you need to purchase in order to make every meal in the plan for the whole week.

If you need to substitute any meat or fish for vegetarian alternatives feel free. Try to look at the corresponding protein and fat breakdowns.

If there is anything you really do not like in the ingredients then feel free to change them, however always replace it with a an alternative of similar nutriment make-up.

This first week also has a larder list. These items will see you through most of the six-week programme and may onlyneed replacing once or twice depending upon how liberal you have been.

General

• 226g prosciutto

• 450g salmon fillets

• Almond flour

• Avocado x 2

• Bacon x 2

• Baking powder

• Baking soda

• Cayenne chilli pepper

• Chicken breast x 8

• Chinese 5 spice

• Cinnamon

• Coconut aminos

• Coconut milk

• Coconut oil

• Diced lamb 750g

• Eggs x 36

• Fresh basil

• Fresh blueberries

• Fresh coriander

• Fresh ginger 2cm piece

• Fresh parsley

• Garlic

• Green beans 450g

• Green olives

• Green pesto organic

• Large cauliflower

• Large shallot x 1

• Lemon x 1

• Minced beef / lamb 900g

• Mixed herbs

• Mixed spice

• Mushrooms x 12

• Onions x 5

• Oregano

• Organic tomato sauce

• Pineapple x 1 cup

• Pomegranate seeds

• Raisins

• Raw honey

• Red onion x 4 

• Red peppers x 6

• Rocket

• Romaine lettuce

• Salsa

• Sliced almonds

• Smoked paprika

• Spinach 

• Spring onions x 6

• Sweet potatoes x 5

• Tahini (smallest you can find)

• Thyme

• Tinned pumpkin puree x 2

• Tomato puree

• Turkey mince 500g

• Unsweetened shredded coconut

• Vanilla extract

• Vinaigrette

MONDAY

Breakfast – Eggs With Avocado & Salsa

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

Ingredients

• 4 eggs

• 1/2 avocado, sliced 

• 1/2 cup sliced or slivered almonds 

• 4 tbs salsa 

Instructions

1. Heat non-stick pan over medium-high heat.

2. Beat eggs in a small bowl and pour into pan.

3. Cook for 1 minute and turn heat to medium-low, finish cooking (about 2-4 minutes longer). 

4. Top with almonds, avocado and salsa. 

Lunch – Prosciutto & Berries Salad

Makes a salad for 4 people, so save some for tomorrow. Approximate cooking time: 5 minutes.

Ingredients

• 8 cups rocket

• ½ cup fresh blueberries

• ½ cup pomegranate seeds

• 226g prosciutto

• 1 avocado, sliced

• ½ cup vinaigrette

Instructions

1. Arrange rocket on a large plate, top with berries, pomegranate seeds and prosciutto.

2. Place avocado slices on top of salad and dress with vinaigrette.

Dinner – Salmon With Coconut Cream Sauce & Spinach Salad

Makes a hearty dinner for two. Approximate cooking time: 40 minutes. 

Ingredients

• 2 salmon fillets

• 1/4 tsp sea salt (optional)

• ¼ tsp black pepper

• 2 tsp coconut oil

• 1 large shallot, diced

• 3 cloves garlic minced

• Zest of one lemon

• 1/2 cup coconut milk

• 2 tbsp fresh basil, chopped

Instructions

1. Preheat oven to 180°. 

2. Place salmon in a shallow baking dish and sprinkle both sides with sea salt and freshly ground black pepper.

3. Heat a medium sauté pan over medium heat. When pan is hot, add coconut oil, garlic, and shallots. Sauté until garlic and shallots soften, about 3-5 minutes.

4. Add lemon zest, lemon juice, and coconut milk, and bring liquid to a low boil.

5. Reduce heat and add basil.

6. Pour over salmon and bake uncovered for about 10-20 minutes, or until salmon has reached desired temperature.

TUESDAY

Breakfast – Paleo Pumpkin Muffins

Makes 6 muffins. Approximate cooking time: 40 minutes.

Ingredients

• 1-1/2 cups almond flour

• 3/4 cup canned pumpkin

• 3 large eggs

• 1 tsp baking powder

• 1 tsp baking powder

• 1/2 tsp ground cinnamon

• 1-1/2 tsp pumpkin pie spice

• 2 tsp almond butter

• 1 tbs sliced almonds

• 1/4 cup raw honey (optional)

Instructions

1. Preheat oven to 180°.

2. Coat 6 muffin tins with coconut oil (or use paper muffin cups and add 1/2 tsp melted coconut oil to batter).

3. Mix all ingredients and pour evenly into tins.

4. Bake for 25 minutes on the middle rack.

5. Sprinkle almonds on top immediately after taking them out of the oven. 

Lunch – leftover Prosciutto Salad

Dinner – Teriyaki Chicken

Makes dinner for two, with leftovers for lunch. Approximate cooking time: 35 minutes. 

Ingredients

• 1 tbs coconut oil

• 4 boneless, skinless chicken breasts

• 1/4 tsp sea salt

• 1/4 tsp freshly ground black pepper

• 1 medium yellow onion, diced

• Coconut aminos

• 1 medium red pepper, diced

• Romaine lettuce

• 1 cup pineapple, diced

• 1 medium red pepper, diced 3 romaine hearts 

Instructions

1. Prepare all vegetables.

2. Cut chicken breasts into 1 ̋ pieces, and season lightly with sea salt and freshly ground black pepper.

3. Heat a large pan over medium-high heat and add coconut oil when hot.

4. Add onions and chicken to the pan and cook about 5 minutes.

5. Add a small splash of coconut aminos (about 2 tbs) and continue for cook another 5 minutes.

6. Add pineapple and peppers and cook until chicken is cooked through and vegetables are tender.

7. Serve over chopped romaine.

WEDNESDAY

Breakfast – Myra’s Chopped Mushrooms With Eggs & Onion

Makes enough for 2 people for 2 breakfasts (4 servings). Approximate cooking time: 30 minutes. 

Ingredients

• 8 slices of bacon (save drippings)

• 8 hard-boiled eggs, peeled and finely chopped

• 1 medium onion, finely diced

• 10-12 medium white mushrooms, finely chopped

• Freshly ground black pepper, to taste 

Instructions

1. Cook bacon fully and remove from pan. Reserve a light coating of bacon fat in the pan. Crumble bacon pieces when cool and set aside.

2. Meanwhile, hard-boil the eggs.

3. Cool cooked eggs in water and shell immediately. Chop into bite-size pieces.

4. Over medium-high heat, sauté the onion in the remaining bacon drippings until translucent and golden brown.

5. Add the mushrooms and sauté another 5-6 minutes, stirring frequently, until softened.

6. Mix sauté eggs and bacon together, and season with black pepper.

7. Serve warm or cold. 

Lunch – Leftover Teriyaki Chicken

Dinner – Gingery Broccoli Beef

Makes dinner for two, with leftovers for lunch. Approximate cooking time: 45 minutes.

Ingredients

• 2 tbs coconut oil, divided

• 2 cloves of garlic, minced

• 750g sirloin steak, cut into very thin strips

• 2 tbs lemon juice

• 1 tbs flax meal

• 2 tsp freshly grated ginger

• 2 tsp freshly ground black pepper

• 1/2 tsp red pepper flakes

• 1/4 to 1/2 cup chicken broth

• 2 cups broccoli, cut into flowerets

• 2 cups carrots, thinly sliced

• 1 green onion, thinly sliced 

Instructions

1. Heat 1 tbs coconut oil and garlic in a large skillet over medium-high heat.

2. Add the sliced beef and 1/4 tsp sea salt, and brown. Remove beef from pan to a side dish and get rid of excess juice left in the pan.

3. In a small bowl mix lemon juice, flax meal, grated ginger, freshly ground black pepper, and red pepper flakes with 1/4 cup broth.

4. Heat pan again over medium heat. Add 1 tbs coconut oil when pan is hot.

5. Add broccoli and carrots to pan. Pour liquid ingredients on top and toss to coat.

6. Cook over medium heat until broccoli is tender.

7. Return the beef to the pan and add the green onions. Add the extra chicken broth if preferred.

8. Stir in beef until it’s coated with sauce and let simmer for a few minutes until beef is warmed through.

THURSDAY

Breakfast – Leftover Myra’s Chopped Mushrooms & Onions

Lunch – Leftover Gingery Broccoli Beef

Dinner – Lamb with Sweet Red Peppers

Makes dinner for two, with leftovers for lunch. Approximate cooking time: 60 minutes. 

Ingredients

• 600g lamb, cut into 1 ̋ pieces

• 1/4 tsp sea salt

• 1/2 tsp freshly ground black pepper

• 3 tbs coconut oil

• 2 garlic cloves, minced

• 2 cups hot water

• 4 large red bell peppers, sliced into rings

• 3 Tbs fresh parsley, chopped 

Instructions

1. Rub lamb with sea salt and freshly ground black pepper. Set aside.

2. Heat a large skillet over high heat and add coconut oil when hot.

3. Brown the lamb on all sides, turning frequently (3-5 minutes).

4. Add garlic and water to the pan with the lamb and bring to a boil.

5. Once boiling, reduce heat to medium, and cook partially covered for 30 minutes.

6. Uncover and cook 10-15 minutes longer, or until lamb is tender enough to fall apart with a fork.

7. Add red peppers and cook for another 10 minutes, or until peppers are tender.

8. Top with fresh parsley.

FRIDAY

Breakfast – Breakfast Calzone

Makes breakfast for 2. Approximate cooking time: 10 minutes.

Ingredients

• Coconut oil for the pan

• 4 eggs

• 2 heaped tsp tomato sauce

• Large handful spinach

• Small handful fresh basil

• ½ red pepper, chopped

• 5 green olives, halved

Instructions

1. Melt about a teaspoon of oil in a large frying pan.

2. Beat eggs and pour into pan once it’s hot.

3. Allow to cook until egg is slightly runny on top.

4. Spread tomato sauce on top as if it were a pizza.

5. Tear up spinach and basil and place on top of eggs.

6. Add peppers and olives and fold omelette in half sealing edges down.

7. Cook for a further 5 minutes add cheese if you like but not a lot.

Lunch – Leftover Lamb & Sweet Red Peppers

Dinner – Man Maker Pie

Makes 6 servings. Approximate cooking time: 1 hour 15 minutes.

Ingredients

• 5 medium sweet potatoes

• 6 slices bacon

• 3 medium onions

• 900g minced beef or lamb

• 4 garlic cloves, finely chopped

• 4 tsp smoked paprika

• 1-2 tsp cayenne chilli

• 4 tsp oregano

• 2 tbsp mixed herbs

• 3 heaped tbsp tomato puree

• 12 eggs

• Salt and pepper to taste

Instructions

1. Preheat oven to 180°.

2. Cut sweet potatoes into 1 cm slices, chop bacon into bits and slice the onions.

3. Cook the bacon over medium heat until browned and set aside.

4. Add minced meat, garlic and onions to the pan and stir-fry. Add smoked paprika, cayenne chilli, oregano, mixed herbs and tomato puree. Continue to fry for 10 minutes, stirring occasionally until meat is browned and onions have softened.

5. While meat is cooking prepare eggs, by beating them in a bowl, add salt and pepper and set aside.

6. Grease a casserole dish and layer the dish several times with sweet potatoes, then bacon then the minced meat, onions and spices.

7. Repeat layers until all gone and then por the eggs over the top moving the dish from side to side to ensure the egg fills all gaps.

8. Place in oven for 1 hour.

SATURDAY

Breakfast – No Oatmeal & Pumpkin Tahini

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

Ingredients

• 1 cup pumpkin (tinned)

• ½ cup warm water

• 2 tbsp tahini

• 2 tbs unsweetened coconut

• 2 tbsp raisins

• 2 tsp maple syrup

• ½ tsp vanilla extract

• ½ tsp cinnamon

Instructions

1. Combine all ingredients together in a medium mixing bowl.

2. Transfer to a saucepan and heat until your desired temperature.

3. Serve and enjoy.

Lunch – Leftover Man Maker Pie

Dinner – Thai Chicken & Spring Onion Rice

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

Ingredients

• 6 spring onions

• 2 tbsp coconut oil

• 2 heaped tbsp Chinese five spice

• 2 cloves garlic, finely chopped

• 1 cm piece fresh ginger, peeled and finely chopped

• 4 large chicken breasts

Instructions

1. Preheat oven to 180°.

2. Chop spring onions, these are for the rice so put aside.

3. Melt the coconut oil and place in a medium bowl and add Chinese five spice, garlic and ginger and stir into a paste.

4. Coat the chicken in the marinade and place chicken into a baking dish.

5. Bake chicken for 25-30 minutes until cooked through.

6. Five minutes before it’s ready start to make the cauliflower rice

7. Grate one head of a cauliflower, add coconut oil to a pan and sauté, stirring continuously over a low heat.

8. When cauliflower begins to soften add the spring onions and cook for a further minute.

9. Serve chicken alongside the rice.

SUNDAY

Breakfast – Pesto Scrambled Eggs

Makes breakfast for two. Approximate cooking time: 3 minutes.

Ingredients

• 4 eggs

• 5 rashers bacon

• 1 tbsp coconut oil

• 2 tbsp green pesto 

Instructions

1. Melt oil in a pan.

2. Crack the eggs directly into the pan, scramble them slowly.

3. About 1 minute into cooking add the pesto and continue to scramble the eggs mixing in the pesto so even throughout.

4. Serve with bacon rashers.

Lunch – Leftover Thai Chicken & Spring Onion Rice

Dinner ­– Turkey & Coriander Burgers with Roasted Green Beans

Makes 4 burgers. Approximate cooking time: 20 minutes. 

Ingredients

• 500g ground turkey

• 1 cup coriander, chopped

• 1/4 cup red onion, finely chopped

• 2 tsp garlic, minced

• 1 tsp sea salt

• 1/4 tsp freshly ground black pepper

• 450g green beans

• 1 tbs olive oil

• 1 tbs thyme 

Instructions

1. Prepare the grill, or turn the frying pan on low heat.

2. Combine all ingredients in a bowl and use a fork to mix well.

3. Divide into 4 portions and shape into burgers.

4. Grill or fry until cooked to desired temperature. 

Instructions for green beans

1. Preheat oven to 180°.

2. Wash and chop ends off beans.

3. Place in a roasting pan, drizzle with olive oil and sprinkle with thyme.

4. Toss until coated well and roast for 20 minutes.

5. Check occasionally and toss several times.