Six-Week Nutrition Plan – Week One
What is this all about?
So, you have accepted the challenge and you are now looking at six weeks of something new. Let’s start by laying some ground rules that will help you along your road to success.
Keep a log for each day. In it will go: How well did you stick to the plan? Did you miss a meal? Did you supplement any ingredients? How did you feel, stressed, hungry, thirsty? How did you sleep? It’s all important, so write it down.
Make sure you get enough sleep. Seven to eight hours a night is recommended.
Keep you intake of water up. Replace tea and coffee with a simple cold water.
Note down your exercise, what you did and for how long?
Take some before and after photos. Sometimes you must see to believe what you have achieved!
Take some before and after measurements. The figures do not lie!
That’s enough to keep you going. Now, remember, we are here to help you through this. Call and talk to us if you have any problems, with detail in the programme or just mentally struggling to get through to the end.
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 only need replacing once or twice depending upon how liberal you have been.
General
Almond butter x 4 jars
Almond milk
Apples (any) x 3
Asparagus x 20 spears
Avocado x 2
Bacon x 3 packs
Bananas bunch
Beef/lamb stewing meat
Blueberries
Button mushrooms x 4
Celery x 2 stalks
Cherry tomatoes
Chicken breast x 8
Chicken sausages x 8
Chorizo x 3
Coconut milk
Cooked chicken x 2 packs
Courgettes x 2
Eggs x 26
Fresh parsley
Fresh rosemary
Gluten free sausages x 4
Gluten free wholegrain mustard
Green chilli
Jalapeños
Light salad dressing
Mince 750g
Mushrooms
Onions x 4
Organic ketchup
Pepperoni
Peppers x 3
Pork chops
Romaine lettuce
Shallots x 4
Spring onions
Steak x 3
Sunday roast as a treat – ingredients of choice
Sweet potatoes x 6
Tinned chopped tomatoes x 3
Tomato
Tomato sauce (for pizza topping)
Six-week Larder Items
Bay leaf
Cayenne pepper
Chilli powder
Chipotle
Chopped pecan
Chopped walnuts
Cinnamon
Coconut flour
Coconut oil
Cumin
Fennel seeds
Flax seed
Hot pepper sauce
Lazy garlic
Nutmeg
Olive oil
Onion granules
Oregano
Pumpkin Seeds
Smoked paprika
Thyme
Useful Equipment To Have
A set of measuring cups ranging from 1/8 of a cup through to 1 cup
A set of standard measuring spoons
MONDAY
Breakfast – No Oat ‘Oatmeal’ & Bacon
Makes breakfast for two. Approximate cooking time: 15 minutes.
Ingredients
1/4 cup walnuts
1/4 cup pecans
2 tbs ground flax seed
1/2-1 tsp ground cinnamon
Dash of freshly ground nutmeg
1/4 tsp ground ginger
1 tbs almond butter
1 banana, mashed
3 eggs
1/4 cup unsweetened almond milk (add more if desired)
2 tsp pumpkin seeds
1 handful of fresh berries (optional)
Instructions
Add walnuts, pecans, flax seed, and spices to a food processor and pulse mixture to a course grain (make sure to stop before it is ground into a powder). Set aside.
Whisk together eggs and almond milk until the consistency thickens and becomes a loose custard.
Thoroughly blend the mashed banana and almond butter together and add it to the custard, mixing well.
Stir in the course nut mixture.
In a medium saucepan, warm the mixture on the stove until the “no-oatmeal” reaches the desired consistency; this should only take a few minutes. Stir frequently.
Sprinkle pumpkin seeds and berries on top. Add more almond milk if desired.
Serving instructions
Add the two rashers of bacon each to side of the plate.
Lunch – Chef's Salad
Makes two salads. Approximate cooking time: 15-30 minutes.
Ingredients
4 eggs, hard-boiled, halved
1 head of lettuce
250g ham or grilled chicken, diced
2 slices bacon, cooked and crumbled
8 cherry tomatoes, halved
4 green onions, sliced thin
2 stalks celery, diced
1 avocado, diced
4 tsp salad dressing of your choice
Instructions
Hard-boil eggs, cool and remove shells.
Cook bacon and crumble.
Grill chicken and dice (or dice ham).
Wash and chop vegetables.
Divide lettuce between two plates, top with vegetables, eggs, avocado and meats.
Top with simple salad dressing.
Dinner – Bacon Jalapeño Burger
Bacon Jalapeño Burger – Ingredients
750g mince
Jalapeño peppes, as many as you like
1 1/2 tsp onion granules
1 1/2 tsp smoked paprika
Salt and pepper to taste
4 slices bacon
8 sweet potato pancakes (see below)
Organic ketchup
Wholegrain mustard
Gherkins
Instructions
In a large mixing bowl mix the mince, jalapeños, spices ,and salt and pepper with your hands until well integrated. Form into 4 equal burgers and add a thumbprint dent in middle to allow even cooking.
Grill burgers 4-5 mins each side or to your preferred doneness.
Top with bacon and serve between sweet potato pancakes.
Add ketchup, mustard and gherkins.
Sweet Potato pancakes – Ingredients
3 large eggs
2 tsp coconut flour
1/2 tsp cinnamon
1/4 tsp ginger powder
2 cups shredded sweet potato
Instructions
Coconut for pan to cook with.
Double up for enough for leftovers for lunch.
Mix together well and spoon mixture to make pancakes.
Cook in a frying pan until golden in colour and a tad crispy, turning after 2-3 mins.
TUESDAY
Breakfast – Chorizo & Scrambled Eggs
Makes breakfast for two. Approximate cooking time: 15 minutes.
Ingredients
1 tbs coconut oil
1/2 yellow onion, diced
1/4 lb chorizo, sliced
4 eggs
1/4 tsp freshly ground black pepper
Hot pepper sauce
Dash of sea salt
Instructions
Over medium-high heat, sauté the onions and chorizo in coconut oil until the chorizo gets crispy around the edges and the onion turns slightly translucent.
Meanwhile, beat the eggs in a small bowl and add sea salt and black pepper.
Pour the eggs into the pan with the crispy chorizo and translucent onions.
Scramble the eggs softly until cooked.
Top with hot sauce.
Lunch –Left over Jalapeño Burger
Dinner – Chicken, Shallots & Sweet Potato
Makes dinner for two, with leftovers for lunch. Approximate cooking time: 45 minutes.
Ingredients
3 medium (5”-6”) sweet potatoes, peeled and cut in 2” pieces
Add sea salt and freshly ground black pepper, to taste
4 tbs coconut oil
4 boneless, skinless chicken breasts
4 shallots, sliced into thick rings
2 tbs fresh rosemary, chopped
Instructions
Wash and chop sweet potatoes. Place in a large pot and cover with cold water.
Bring pot to a boil. Once boiling, add 1 tsp sea salt and reduce heat to medium-low. Simmer until tender (about 14-16 minutes).
Reserve 1/4 cup of cooking water. Drain remaining liquid and return sweet potatoes to pot. Mash with reserved cooking water.
Meanwhile, season chicken with 1/2 tsp salt and 1/4 tsp freshly ground black pepper.
Heat 4 tbs coconut oil in large skillet over medium-high heat.
When pan is hot, add sliced shallots and rosemary and cook for one minute.
Add chicken breasts to pan and pan-fry until golden brown and fully cooked (7-8 min per side).
Serve with mashed sweet potatoes on the side.
WEDNESDAY
Breakfast – Roasted Pepper & Sausage Omlet
Makes two omelets. Approximate cooking time: 30 minutes.
Ingredients
Bell pepper
4 eggs
1 tsp freshly ground black pepper
2 tsp coconut oil
4 Gluten-free sausage links, cooked and sliced
2 tbs fresh parsley, chopped
Instructions
Put pepper in a heavy-bottomed pan over high heat. Turn pepper as skin begins to blacken and blister on each side. When blistered on all sides, remove from pan and put in a plastic bag with a few drops of water; seal the bag immediately with plenty of air trapped inside. Wait 5 minutes. Remove from bag, cut out seeds, remove skin and dice.
Meanwhile, beat eggs in a small bowl and add freshly ground black pepper.
Heat medium non-stick skillet over medium heat. Add 1 tsp coconut oil when hot.
Add half of the egg mixture to hot pan. As the egg starts to set, add half of the remaining ingredients to one half of the pan.
When fully set, fold half of the egg over the filling, and cook a minute more.
Repeat with second omelet.
Lunch – Leftover Chicken, Sweet Potato & Shallots
Dinner – Spicy Breaded Pork & Asparagus
Makes dinner for two, with leftovers for lunch. Approximate cooking time: 30 minutes.
Ingredients
2 tsp cayenne pepper
1-1/2 cups almond flour
3 tbs olive oil, divided
4 pork chops
Instructions
Mix cayenne pepper and 2 tbs olive oil in a shallow bowl and coat both sides of each pork chop.
Pour almond flour into a shallow pan and dip both sides of each pork chop in almond flour until covered.
Heat 1 tbs olive oil in a skillet over medium heat. When pan is hot, cook pork chops on both sides until fully done.
ROASTED ASPARAGUS
Makes 4 servings of 5 spears each. Approximate cooking time: 30 minutes.
Ingredients
1 large bunch of asparagus (about 20 spears)
1 tbs olive oil
2 tsp dried thyme
Sea salt and freshly ground black pepper to taste
Instructions
Preheat oven to 200°.
Wash and remove the tough ends of the asparagus.
Place in a roasting pan or on a baking sheet.
Drizzle the oil and thyme over the asparagus and toss together until well coated.
Bake for 10 minutes, then reduce the heat to 125° for 15 min.
Season with sea salt and freshly ground black pepper to taste.
THURSDAY
Breakfast – Almost Oatmeal & Chicken Sausages
Add fresh or dried fruits and/or nuts for additional texture and flavor. Makes breakfast for two. Approximate cooking time: 10 minutes.
Ingredients
3 apples of choice (granny smiths)
4 tbs raw, chunky almond butter
2-3 tbs raw, unsweetened coconut milk
Cinnamon to taste
Dash of fresh grated nutmeg (optional)
Instructions
Cook apples in a small pan over medium heat until thety are soft enough to mash.
Once any remaining water is drained mash apples, then add rest of ingredients stirring often until a custard consistancy.
Serve with 2 chicken sausages per person.
Lunch – Leftover Pork Chops & Roasted Asparagus
Dinner – Beef & Vegteable Chili
Makes a hearty pot of soup with plenty to freeze for leftovers or serve for company (about 10 servings). Approximate cooking time: 90 minutes.
Ingredients
2 tbs coconut oil
1 large onion, diced
2 tbs chili powder
1 tsp ground chipotle flakes
2 tsp sea salt (optional)
1 tsp cumin
1 tsp garlic salt
2 lbs beef/lamb stew meat, cut into 1”x1” chunks
2 (28 oz) cans diced tomatoes
1/2 of a (4 oz) can diced Jalapeños (may add more if desired)
1/2 tsp oregano
1/2 tsp thyme
1 bay leaf
7-8 medium mushrooms, sliced
2 medium carrots, sliced
2 medium courgette,diced
1 large red pepper, diced
Instructions
Heat large soup pot over medium-high heat.
When hot, add coconut oil and onion to pot and brown slightly.
Meanwhile, combine chili powder, sea salt, cumin and garlic salt in a large dish. Roll raw beef/lamb stew meat in the mixture to coat on all sides.
When onions have browned slightly, add beef/lamb and brown on all sides.
Add the diced tomatoes. Fill the empty can with water and add to the pot. Add jalepenos, chipotle peppers, mushrooms, carrots, oregano, thyme and bay leaf. Turn heat down to medium and cook for about 40 minutes, stirring occasionally.
Add courgette and red pepper, and cook for another 20 minutes.
If a tad too hot for your liking serve with coconut milk that has been in the fridge forming a yoghurt like topping to cool it down a bit.
FRIDAY
Breakfast – Banana Almond Pancakes
Makes breakfast for two. These are fairly low in protein, so we recommend adding some protein to this breakfast. 2 chicken sausages per person. Approximate cooking time: 25 minutes.
Ingredients
2 bananas
1 egg
1-2 tbs almond butter
Fresh blueberries
1/4 cup walnuts, chopped
1 tsp coconut oil
Instructions
Mash bananas in a bowl.
Add the egg and almond butter, and whisk until well blended.
Heat a large non-stick skillet over medium heat along with a small pat of coconut oil.
Pour small discs of batter onto the hot pan (around 3-4” around). They’ll be easier to flip if you keep them from the edges of the pan.
Add blueberries and walnuts as the pancakes cook on one side. Flip when batter loses its “tackiness” around the edges.
Cook other side slowly over medium heat until fully cooked.
Reapply oil to the pan after each round of pancakes.
Lunch – Leftover Beef & Vegteable Chili
Dinner – Paleo Pizza
Makes dinner for two, with leftovers for lunch. Approximate cooking time: 60 minutes.
Ingredients
2 cups almond flour
6 tbs almond butter
4 eggs, beaten
1 tsp sea salt
6 tsp olive oil, divided
1 cup onion, diced
8 mushrooms, sliced
1 large chorizo sausage ring cut into slices
2 cloves garlic, minced
1 red pepper, diced
1 cup marinara or tomato sauce, with no sugar added
1 tsp dried oregano
1 tsp fennel seed
1 cup cherry or grape tomatoes, sliced in half
Instructions
Preheat the oven to 180°.
Mix almond flour, almond butter, eggs and sea salt in a small bowl.
Cover a baking sheet with 2 tsp olive oil, then spread the mixture over it, making a 1/4 ̋ thick crust. Bake for 10 minutes.
Meanwhile, add the remaining olive oil, onions, mushrooms, and sliced sausage to a large skillet over medium-high heat until the sausage is browned and the onions are slightly translucent. Remove from skillet and set aside.
Add garlic and red pepper to the skillet. Sauté the vegetables for a few minutes, or until slightly tender. Note: do not cook the vegetables entirely in the skillet or they will be too soft when cooked on the pizza.
Remove the crust from the oven and cover with marinara sauce. Add the sausage and sautéed vegetables. Sprinkle with oregano and fennel seed, then bake for 20-30 minutes.
Remove from oven when fully cooked and top with sliced tomatoes.
Carefully lift the slices out of the pan as the dough will still be soft.
SATURDAY
Breakfast – Baked Eggs in Bacon Rings
Makes breakfast for two. Approximate cooking time: 35 minutes.
Ingredients
6 strips bacon
Melted bacon fat for brushing tins
4 eggs
1/3 cup onions, chopped
3-4 white button mushrooms, chopped
1/2 tsp freshly ground black pepper
1 small to medium tomato, cut into 4 (1/2 ̋) slices
Instructions
Preheat the oven to 185°.
Cook bacon in a skillet over medium heat until it begins to shrivel (about 3 minutes). Remove bacon from pan and set aside.
Discard all but a shallow film of bacon fat in the bottom of the skillet.
Brush 4 cups in a muffin tin or 4 small ramekins with bacon fat from the pan.
Add chopped onions and mushrooms to hot pan with remaining bacon drippings in the skillet and cook over medium heat until softened.
Meanwhile, place a tomato slice in the bottom of each cup. Circle the inside of each cup with 1-1/2 strips of bacon.
Break an egg into each muffin cup and season with pepper.
Add sautéed mushrooms and onions over the egg.
Fill any unused tins with water to protect from burning.
Bake in the oven for 20 minutes.
To serve, loosen the edges of the eggs with spatula and transfer the eggs to plates.
Lunch – Leftover Paleo Pizza
Dinner – Grilled Steak with peppers and onions
Ingredients
3 steaks of choice
3 cloves of garlic/Lazy garlic is fine.
1tbsp coconut oil
1 onion
1 pepper (any colour) diced
Fresh corriander (optional)
Instructions
Preheat grill to med-high heat, massage garlic salt & pepper into steak.
Grill for 5 mins per side, set the steak aside to rest.
in a large skillet over a medium heat melt the coconut oil. Add the onion and pepper and saute until soft and slightly brown on edges.
Slice steak on a slight angle and serve overv the onion and pepper and garnish with corriander if desired.
This is very tempting to eat all of it. REMEMBER, your leftovers are for lunch tomorrow.
SUNDAY
Breakfast – Tomatoes, Eggs & Chorizo
Ingredients
1/2 tbsp olive oil
Chorizo
Pinch chilli flakes
4 Spring Onions
1 tin chopped tomatoes
4 eggs
Instructions
Heat the oil in a deep frying pan. Add the Chorizo,chilli flakes and sprking onions and fry for about 2 mins.
Pour in the tomatoes and bring to boil, simmer for 1 minute.
Reduce heat and spoon 4 dips in the tomatoes as best as you can.
Crack the eggs in the dips and place a lid on top (plate if no lid). Simmer for about 5-6 mins or until the egg whites are cooked.
Sprinkle with parsley if you like. Enjoy.
Lunch – Grilled Steak with peppers and onions
Dinner – Roast dinner of choice.
Try not to over indulge. This is a treat.
Just remember all your hard work for the week. Small amount of meat, potatoes and veg. No Yorkshire Pudding. A small amount of gravy is ok.