Amazing 30 Days Paleo Challenge Fat To Fit In Just 30 Days

The Popular Paleo Diet

Paleo diet is one of the hottest diet topics rolling all the diet lovers. Find or kill to eat this is the main concept which early human beings followed to survive. But now you have everything in front of you no need to find and kill just select wisely and use the food that find in nature. Paleo diet is finding the food item that kicks your metabolism to high level to maintain basic health. It is not that you can eat everything that you find there are some restrictions in this diet too. Here you go with 30 days paleo challenge.

Paleo diet- fat to fit in just 30 days

DAYS BREAKFIRST LUNCH SNACKS DINNER INGREDIENTS PREPARATION
DAY 1 2-4 poached eggs, almonds(+- 15), small piece of fruit or berries Chicken Fajita Salad 2 oz chicken, apple, 1/2 an Avocado Grilled Salmon*, Roasted Green Beans*, side salad CHICKEN FAJITA SALAD

  • 1 tbsp olive oil
  • 3/4 cup sliced onion
  • 1 lb skinless chicken breast
  • 1/2 tsp cumin
  • 2 tsp oregano
  • 1 cup chopped bell peppers
  • red leaf lettuce
  • 1-2 tomatoes
  • 1 avocado

GRILLED SALMON

  • Coconut oil
  • 1 lb salmon
  • 2 tbsp pecan nuts
  • 2 tbsp rosemary
  • sea salt

ROASTED GREEN BEANS

  • 1 lb green beans
  • 1 tsp olive oil
  • 1 tbsp thyme

 

Add olive oil to a pan. Heat over medium. Add sliced onions, sauté until soft. Add the chicken, cut into strips. Add the cumin and oregano, sauté, tossing often. Add the bell peppers when the chicken has browned. Wash and shred lettuce. Add the tomatoes and toss. Serve the salad on two plates, top with chicken fajita mix. Add the sliced avocado. If you are taking this to work assemble the salad into a container with a lid. Save some of the chicken fajita mix for leftovers, use only 1/4 to 1/3 of the chicken and cook/sauté for each of the salads you prepare.

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Preheat oven to 180 degrees. Add a bit of coconut oil to the baking pan and coat well. Lay the salmon on baking tray skin side down. Chop the pecans. Sprinkle the pecans, rosemary, and sea salt over your fish, then bake for 12-15 minutes. Make sure the salmon flakes easily with a fork; be sure to check the middle portion of the salmon.

 

 

 

 

 

 

 

Chop the ends of the beans. Place them into a roasting pan, add the olive oil and thyme. Toss until they are coated well, then roast in the oven at 180 degrees for 20 minutes. Check and toss occasionally.

DAY 2 Leftover Salmon and walnuts and a few slices of avocado Lettuce, tomato, onion, ( condiments of your choice), over 1-2 Burger patties*, orange and almonds. Biltong, macadamia nuts. Rotisserie chicken, Steamed Broccoli*, side salad. BURGER PATTIES:

  • 1 lb ground beef
  • 1 tsp olive oil

 

STEAMED BROCCOLI:

  • 1-2 lbs broccoli
  • water

 

Form the meat into 4 patties. Im going to keep it simple, not adding any eggs or spices but you may do this if you like.  Add the oil to a pan over medium heat, then cook the patties, turning often.  Add the veggies and condiments of your choice. ( don’t go crazy on the condiments )

 

 

Cut the broccoli into individual florets. Add to your steamer basket or pot of water.  Cover and cook/boil over medium heat until softened. This shouldn’t take longer than 10 mins. I like mine hot but still crunchy.

DAY 3 Leftover chicken with salsa, and half an avocado OR : 2-4 Poached eggs, mushrooms, and half an avocado. (NO BREAD REMEMBER !) Tuna and cabbage salad* Remainder of tuna and cabbage salad Pork loin*, tomato sauce, zucchini, chopped cauliflower, and basil.  Make a large portion, leftovers will be used for several meals! TUNA AND CABBAGE SALAD:

  • 3-4 Cups shredded cabbage
  • 1 can tuna
  • 1 tbsp sesame oil. Toasted or normal sesame oil

ROASTED PORK LOIN:

  • 3 lbs pork loin
  • 1 can tomato sauce (12oz)
  • 2+ cups sliced zucchini
  • 4 cups chopped cauliflower florets
  • 1-2 tbsp basil

 

Shred the cabbage into a bowl.  Top with tuna and drizzle with oil.

 

 

 

 

 

 

 

Add all of the ingredients ( not the veg), into  a roasting pan. Cook on medium heat 180 degrees for approximately 2 hours . Vegetables can be added 30 mins prior to finish time.

             
DAY 4 Slice of ham, 2-3 scrambled eggs, 1 piece of fruit. Leftover pork loin 2  hard boiled eggs, almonds Stir-Fry beef Salad*, serve over a bed of greens and some balsamic vinegar. STIR-FRY BEEF SALAD

  • 2 tbsp olive oil
  • 3/4 cup sliced onion
  • 1 lb beef steak, sliced into thin strips
  • 1 tbsp wheat free tamari soy sauce. ( use normal soy if you must )
  • 1-2 cups sliced bell peppers
  • 1 bag of mixed greens
  • Balsamic vinegar

 

Add olive oil to a pan. Heat over medium.  Add sliced onion, sauté until soft.  Add the beef strips and the soy sauce, tossing often.  Add the bell peppers when the beef has browned. To save time use a bag of mixed greens,( I like to use the chefs selection from Woolworths). Add to your plates, then top with for stir-fry meat.  Add balsamic vinegar, and olive oil to taste .
DAY 5 Sausage Stir-fry Breakfast* OR 4 egg whites and 2 normal eggs scrambled with avocado and mushroom on side. ( depending on what you chose for yesterdays breakfast) Easy Ceviche 50 grams chicken breast, and an apple Meat of your choice with butternut, avocado and fresh vegetables. SAUSAGE STIR-FRY BREAKFAST

  • 1-2 tbsp olive oil
  • 1/2 cup diced onions
  • 220g sausages, sliced
  • 4 cups of spinach, or other greens

 

EASY CEVICHE

  • 280g tail off, pre cooked prawn/shrimps
  • 2 cups low sugar marinara sauce
  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • 1 tsp basil

 

Add olive oil to a pan. Heat over medium. Add sliced onions, sauté until soft. Add the sausage, cook until browned tossing occasionally. add the greens and turn the heat to medium-low and cover. Serve when the greens are soft and wilted.

 

 

 

 

 

 

Rinse the shrimp, divide between two bowls.  Pour half marinara sauce over each bowl of shrimp, then drizzle with 1 tbsp of both olive oil and lemon juice and sprinkle with basil. Enjoy !

DAY 6 Chicken Apple Hash 5-6 oz deli Turkey, 1/2 lb steamed/boiled broccoli, drizzle with olive oil 2-3 oz Turkey, Carrot sticks, almonds  Indian style slaw*, leftover pork loin, side salad with olive oil. CHICKEN APPLE HASH

  • 2 tsp olive oil
  • 6 oz leftover chicken
  • 1 apple
  • 2 tsp  cinnamon or all spice. you can decide.

INDIAN STYLE SLAW

  • 1 tbsp olive oil
  • 1 tsp mustard seeds
  • 1 bag broccoli slaw
  • 1 cup fresh diced tomato ( optional )
  • 1 tsp cumin
  • 1/4 tsp turmeric
  • 2 tbsp lemon juice

 

Heat the olive oil over medium heat in your pan.  Shred and add the chicken.  grate the apple, then add to the pot with your spice of choice.  Cover and cook on medium-low heat, stirring often. Once the apple has cooked down and become soft, it is ready to serve.

 

 

 

 

 

 

 

 

 

Heat 1 tbsp olive oil on medium heat in pan, add 1 tsp mustard seeds.  Cover and cook until the seeds stop popping. Next, add the whole bag of slaw, the tomato ( if using ), plus 1 tsp cumin and 1/4 tsp turmeric. Sauté for 3-5 mins, tossing occasionally , until the slaw is soft. Add 2 tbsp lemon juice , stir and serve..

DAY 7 Western omelet*, sweet potato hash* Lamb Patties*, tomato, lettuce, strawberries Turkey, avocado White fillet fish*, Roasted asparagus*, berries with balsamic vinegar* WESTERN OMELET

  • 6 Eggs
  • olive oil
  • 1/3 cup chopped onion
  • 1 cup spinach
  • 1/3 cup bell peppers
  • 1/2 cup chopped tomato
  • 100g diced ham
  • Sea salt and black pepper to taste

SWEET POTATO HASH

  • 2 tsp olive oil
  • 1/2 cup chopped onion
  • 1 medium sweet potato diced into small cubes
  • 1/2 cup chopped bell peppers
  • 1 tbsp water
  • fresh ground pepper

 

LAMB PATTIES

FISH FILLET

  • 500 grams white fillet fish
  • 2 tbsp chopped almonds
  • 2 tbsp Dijon mustard

ROASTED ASPARAGUS

  • 1 bunch asparagus
  • 1 tbsp olive oil
  • 2 tsp thyme

 

BERRIES WITH BALSAMIC VINEGAR

  • 2 cups frozen berry mix
  • 4 tsp balsamic vinegar

 

 

 

Crack all the eggs into a bowl, beat well. Pour half of the eggs into a non-stick pan coated with with a dash of olive oil. Cook over medium heat. When the eggs have begun to set, add half the chopped veggies and ham to one side of the eggs.  Using a spatula, fold the empty half over the ham and veggies. Cook for 1-2 minutes longer, season with salt and pepper to taste . Repeat the process with remaining ingredients.

 

 

 

 

 

Heat the oil in a pan on medium. Add onions, sauté for 2-3 minutes. Add the sweet potatoes and bell peppers and 1 tbsp of water. Cover and cook for 15 minutes or until the potatoes are soft. Toss often to prevent burning. Serve and sprinkle with black pepper.

 

 

 

 

 

 

 

 

Simply prepare these the same as the beef patties above, using ground lamb instead.

Prepare in the same fashion as the baked salmon , except season by spreading dijon mustard and chopped almonds on your fish.

 

 

 

Break the tough ends off the asparagus. Place in a roasting, pour the oil and thyme over the asparagus, then toss until well coated.  Bake at 190 degrees for 10 minutes , then reduce the heat to 100 degrees for 15 minutes.. Just keep checking.

 

 

 

Divide the berries between two bowls . Pour two teaspoons of balsamic in each bowl. A simple , nutritious dessert !! Fresh berries will be even better if you have the time to prepare them

Day 8 Slice of ham, 1 cup unsweetened applesauce with cinnamon, 1 oz walnuts. Make a big salad: Toss chicken strips, lettuce, olives, tomato, chopped almonds, and carrot strips. Add olive oil and vinegar of your choice.. Apple cider is great. Pack extra salad; save 1/3 of the lunch for your snack if you want one Steak*, and steamed vegetables STEAK

  • 4 lb  steak
  • Seasoning of your choice

STEAMED VEGETABLES

  • 4 cups chopped cauliflower florets
  • 2 cups sliced yellow squash
  • 1 cup sliced carrots
  • olive oil
  • sea salt and pepper
  • 1 tsp thyme

 

Bring the pan to medium heat.  Add a dash of olive oil.  Season the steak then cook it to your desired doneness. I like to cook my steak for just a few minutes on each side, Then plate and cover for 10 minutes. Remember that cooking too long with excessive browning or burning creates carcinogens !!!

Chop the veg.  Add to your steamer basket, then add water to the bottom.  Cover and cook over medium high until softened, around 8-10 minutes. remove and serve. Drizzle with olive oil, add salt and pepper, and thyme to taste.

Day 9 Leftover steak, 1-2 oz macadamia nuts Chicken breast* , Indian-Stylr slaw* Leftover from lunch, plums x2 Pork Curry* CHICKEN BREAST

  • 2 lb’s chicken breast

INDIAN-STYLE SLAW

  • Refer to week 1 recipe

PORK CURRY

  • 1lb beets
  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • 1 apple
  • 1/2 cup finely chopped red onion
  • 1/2 to 1 tsp tarrogon

 

Place the chicken into a baking dish, bake at 190 degrees until done -around 25 minutes.  Check to ensure you meat has been cooked all the way through, but be careful not to overcook as well.  Have some for lunch, save the leftovers for use later.

 

 

 

 

 

Cut the tops off the beets , then place them into a pot and cover with water.  Cover and simmer over medium-low hear for 1 and 1/4 hours. Allow the beets to cool.

Drain the beets, cut off the root, and peel the skin.  Slice the beets crosswise into thin slices, then place them into a bowl. Pour the oil and lemon juice over the beets then chill in the refrigerator.  Core and chop the apple . Chop the onion. mix into the beets, sprinkle some tarragon on top, and serve.

 

Day 10 Slice of ham, 1 apple, 2 scrambled eggs Steak/fillet strips, served on a salad of mixed greens, tomato, peppers, balsamic vinegar and olive oil.  Biltong, 1/2 avocado Leftover pork curry, Chilled cucumber soup * CHILLED CUCUMBER SALAD

  • 2 medium cucumbers
  • 1/2 cup chopped onion
  • 1/4 fresh coriander leaves
  • 1/2 cup coconut milk
  • 1/4 cup chicken broth

 

Peel the cucumber, then chop it into small chunks. Load the onion, cucumber, and coriander into a blender. Add the coconut milk and chicken broth and blend until smooth, BUT not too fine!!!.  Refrigerate , then serve cold . Makes 4 servings . ( you can use coriander leaves for garnish too ..
Day 11 Ginger Eggs* Beet apple salad*, Tilapia  Biltong, 1/2 an avocado Chicken and Cauliflower* GINGER EGGS

  • 1 tsp chilli oil
  • 1/2 cup green beans
  • 1 tbsp minced ginger
  • 1 small clove garlic,minced
  • 3 eggs
  • 1 tbsp chopped chives or green onion
  • 1/4 tsp coriander
  • pepper to taste

 

BEET APPLE SALAD

  • 1 lb beets
  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • 1 apple
  • 1/2  cup finely chopped red onion
  • 1/2 to 1 tsp tarragon

TILAPIA

  • 2 tsp olive oil
  • 1/2 tsp lemon peel
  • Garlic powder to taste
  • onion powder to taste
  • 1 and 1/2 lbs tilapia fillets

CHICKEN AND CAULIFLOWER

  • 1 tbsp olive oil
  • 1 and a 1/2 lbs chicken breast or thighs
  • 1 head of cauliflower
  • 8 oz tomato sauce
  • 1 red pepper
  • 1 tsp cumin
  • 1 tsp thyme
  • 1/2 tsp garlic powder

 

Heat the oil in a small pan.  Add the green beans, sauté for 2 minutes.  Add the ginger and garlic, cook 3 minutes more.  Meanwhile, crack the eggs into a bowl, whip well. Add the beans, ginger, garlic, plus the chives or onion and coriander. Mix well, then return to the pan.  Cook until eggs set. Serve topped with fresh ground pepper.

 

 

 

 

 

 

 

 

 

Cut the tops off the beets, then place them in a pot and cover with water.  Cover and simmer over medium-low heat for 1 and a 1/4 hours.  Allow the beets to cool.  Drain the beets, cut off the root, and peel the skin.  Slice the beets crosswise into thin slices, then place them into a bowl.  Pour the oil and lemon juice over the beets, then chill in the refrigerator.  Core and chop the apple.  Chop the onion.  Mix into the beets, sprinkle some tarragon on top, and serve.

Heat the oil in a pan over medium, add the lemon peel and spices to the tilapia fillets. Cook the fish, turning once, until it flakes easily with a fork.  Remove some to a container, preferably ceramic, to bring with you for lunch. Save the rest for an easy dinner :-).

Heat the olive oil over medium in a large pan or soup pot.  Brown the chicken on all sides. Meanwhile, chop the cauliflower into small pieces and add to the pot.  Add all the remaining ingredients to the pot, then reduce to medium low.  Cover and cop for 45 minutes, stirring occasionally . Makes 5 servings. BOOOM !!!

Day 12 2-3 eggs, served over sautéed baby marrow* Smoked chicken salad Biltong and macadamia nuts Quick Chicken Curry* SAUTÉED BABY MARROW

  • 2 small baby marrow
  • 1/4 cup sliced red onion
  • 2 cloves garlic, sliced
  • 2 tbsp olive oil
  • dill
  • pepper

SMOKED CHICKEN SALAD

  • 250g smoked chicken
  • 1 bag mixed greens
  • 1/4 cup pine nuts

QUICK CHICKEN CURRY

  • 1/2 cup chopped onion
  • 1 tbsp olive oil
  • 1 diced chicken breast
  • 1/4 cup curry sauce
  • 1/4 cup cashews
  • 2 cups chopped spinach

 

Slice the baby marrow crosswise into small discs.  Slice the onion and garlic.  Sauté all of the ingredients together in a medium pan with the olive oil.  Add dill and pepper to taste. Stir and turn often, cooking for 5 to 7 minutes. Try not to allow too much browning. Enjoy warm, or these can be used cold in salads.

You can mix this dish and keep it in the refrigerator.  Make sure to rinse the greens.

 

 

 

 

 

 

 

 

 

 

 

Sauté  the onion and olive oil until translucent.  Add the chicken, heat until cooked through.  Add the curry sauce and cashews, continue heating for 3-4 minutes.  Remove from heat, stir the spinach.

Day 13 Slice of ham, Quick Paleo Pancakes* Rotisserie chicken, steamed/boiled veggies of your choice. leftover chicken curry  Lamb sausage with artichokes QUICK PALEO PANCAKES

Here is a way to enjoy pancakes without using grains.

  • 2 eggs
  • 1/2 cup unsweetened applesauce
  • 1/2 cup nut butter ( NOT PEANUT BUTTER!), cashew, macadamia,almond butter works .
  • 1/4 tsp cinnamon
  • 1/4 tsp vanilla
  • coconut oil

LAMB SAUSAGE WITH ARTICHOKES

  • 30g chopped bacon
  • 2 sausages(lamb), sliced
  • 400g artichokes
  • 2 eggs
  • sea salt and pepper

 

Mix all the ingredients into a bowl except the coconut oil.  Stir well until you have a uniform batter. Next, use a bit of coconut oil to grease a non-stick pan.  Spread some of the batter into the pan to form a pancake, then cook over medium-low heat.  Flip after 1-2 minutes, being careful not to burn them !

Once you have cooked all of your pancakes, you can serve them with a variety of toppings: such as, chopped apples and cinnamon : heated blueberries: Real maple syrup: unsweetened applesauce.

 

 

 

 

 

 

Chop the bacon, place into a pan over medium heat.  Meanwhile, slice the sausage and chop the artichoke.  Once the bacon has softened, add the sausage and the artichokes.  If using the spices, add them at this point.  Stir well, cooking until soft.

Poach you eggs in the meantime. Fill pot with water ( about 1 inch of water), and place on medium heat.  Once the water is warm crack the eggs carefully into water and cook till set. Serve the artichoke hash topped with 1-2 eggs . Add sea salt and pepper to taste.

 

Day 14 Peach and Pecan scramble*, leftover chicken Burger ,NO BUN, over greens , side salad Orange, leftover meat or tuna, celery or carrot sticks. 200g chicken breast, fresh vegetables, butternut and 1/2 avocado. PEACH AND PECAN SCRAMBLE

  • 1 tsp olive oil
  • 1/2 peach diced
  • 2 tbsp chopped pecans
  • 1 tbsp unsweetened applesauce
  • 1/8 tsp cinnamon

 

Heat the olive oil in a medium pan on medium heat.  Disc half a ripe peach, chop the pecans.  Add the peaches and pecans to the pan, stir fry for 2-3 minutes, or until the peaches soften a bit. Meanwhile crack the eggs into a bowl, add the applesauce and cinnamon, beat well.  Add to a pan , mixing often. When the eggs have set serve and enjoy.
Day 15 4 Scrambled eggs ( 4 whites, 1 yolk) Ostrich/Chicken fillet ( 150g), Butternut, Vegetables, and 1/2 avocado Biltong, Almonds. Spaghetti-Sauced Meat Over Green Beans* SPAGHETTI-SAUCED MEAT OVER GREEN BEANS

  • 1 kg  ground beef
  • 1/2 cup chopped onion
  • 2-3 cloves chopped garlic
  • 170g tomato paste
  • 550g can tomato sauce
  • 2 tsp oregano
  • 2 tsp basil
  • 1 tsp tarragon
  • 500g green beans (fresh)
  • olive oil

 

Start cooking the ground beef in a large pot/pan over medium heat. If the meat is frozen, browning will take 8-10 minutes.  Once the meat has been browned, add onions and fresh garlic.  Then add 1 can of tomato paste, 1 can tomato sauce, oregano, basil, and tarragon, then cover with a lid for 20 minutes.

While the spaghetti-meat is cooking, throw some green beans onto a broiler pan, toe with olive oil and broil( Making sure to stir beans often).  After 8-10 minutes , the green beens should be slightly crispy.

Plate the green beans , top with the meat sauce. Add salt an pepper to taste.

 

Day 16 Lamb Sausage, apple. Chicken apple salad Leftover spaghetti ( remember there wasn’t any actual spaghetti in this meal!! ) Slow Cooked Rosemary Veggies and Meat CHICKEN APPLE SALAD

  • 170 g chicken
  • 1 tsp olive oil
  • 1 tsp all spice
  • 1/8 tsp cloves
  • 6 cups shredded cabbage
  • 1/2 granny smith apple
  • Sea salt and pepper to taste

SLOW COOKED ROSEMARY VEG AND MEAT

  • 85g-150g any meat, frozen or thawed. Ground or whole.  Fish is not ideal here.
  • 1 Bag frozen veggies,
  • 1 tbsp rosemary
  • 1 cup broth (chicken, beef or veg)
  • Sea salt and pepper to taste

 

Dice the chicken.  Heat 1 tsp olive in a pan over medium heat.  Add the chicken all spice and cloves. Sauté, tossing often, until the chicken is cooked through.  Shred the cabbage into a large bowl.  Slice half an apple into very thin slices and set them aside. Once the chicken is done, add it to the cabbage, then top with the apple.  Add salt and pepper to taste, then drizzle with olive oil. Use an appropriate amount of olive oil to meet your individual needs.

Add all ingredients to a pot or slow cooker, cook until ready

Day 17 Bacon, mushrooms, 2-3 eggs over easy or poached Leftover chicken apple salad. Leftover slow-cooked rosemary veg and meat. Steak, fresh veggies, and butternut.    
Day 18 Leftover steak, walnuts crumbled over 1/2 cup berries leftover slow-cooked Rosemary Veggies and Meat Biltong, 1/2 Avocado Salmon Scramble* SALMON SCRAMBLE

  • 1 Packet veggies
  • 170 g salmon/ or tin salmon
  • 1 tbsp rosemary
  • 1 tsp cumin
  • 1 tsp sea salt
  • pepper to taste
  • eggs ( optional )

 

Place veggies in a pan with a lid, cook until just tender.  Add salmon and seasonings, cook for another 3-5 minutes, mixing until salmon is heated thoroughly. You can cook eggs sunny side up to top this scramble. If you don’t have eggs , its still good plain.  This recipe works with most meats too

 

Day 19 Boiled quality sausage, fruit salad with cinnamon * SALAD: mixed greens, peppers, tomato, avocado, etc.  Top with pre-cooked shrimp, apple cider vinegar and olive oil. Remainder of lunch. ( MAKE ENOUGH) Chicken Breast, butternut, steamed vegetables, 1/2 avocado. FRUIT SALAD WITH CINNAMON

  • 1 Orange, peeled and chopped
  • 1 apple chopped
  • 1/2 tsp cinnamon

 

 
Day 20 Poached Eggs with bacon, onion, and spinach. Leftover Chicken Breast, butternut, steamed vegetables, and 1/2 avocado Almonds, 1 apple Roast Lamb or lamb chops, Nutty Cabbage*, Sweet potato or Butternut NUTTY CABBAGE

  • 1/2  cup chopped onion
  • 1 tbsp roasted hazelnut oil
  • 1/2 large head of cabbage , shredded ( about ten cups )
  • 1/4 cup apple cider vinegar
  • 1/4 cup blanched almonds
  • 1 tbsp unsweetened applesauce
  • 1 tbsp sesame seeds
  • sea salt and pepper to taste

 

Heat to medium, then use large pot to sauté onions in the oil. Meanwhile, shred the cabbage by slicing it thinly. After the onions begin to soften, add all of the cabbage to the pot, along with the vinegar.  Cover and reduce the heat to medium-low. Cook for 20 minutes, mixing occasionally. Add the remaining ingredients and cook for an additional 5 minutes. Serve warm or chilled.
Day 21 Chicken Carrot Quishe Leftover lamb, nutty cabbage, butternut and 1/2 an avocado Macadamia Nuts, apple Fish of your choice ( not fried ), vegetables , mushrooms CARROT QUICHE

  • 250 g Chicken
  • 1 tbsp olive oil
  • 1 cup shredded carrots
  • 6 eggs
  • 5 tbsp coconut milk
  • 1/2 cup beef broth
  • 4 tbsp fresh parsley
  • 1/2 tsp coriander
  • coconut oil

 

Brown the chicken in a bit of olive oil in a pan over medium heat.  Meanwhile, shred the carrots.

Crack the eggs into a bowl: beat well with a wire whip.  Add the meat when done, carrots, and all of the remaining ingredients exempt the coconut oil. Stir.  Grease a baking dish or pie pan with some coconut oil.  Pour in the mixture, then bake for 20-30 minutes at 120 degrees.  You will need to check on it periodically; it is done when the center is firm and a knife is pushed into it and comes out clean.

 

Day 22 Hard-boiled Eggs, Almonds, 1/2 cup berries. Tuna and Cabbage salad Easy Ceviche Portobello Burgers*, Steamed broccoli. PORTOBELLO BURGERS

  • 500 g ground beef/mince
  • 1/4 cup chopped onion
  • 2-3 cloves chopped garlic
  • dash of pepper
  • 1 tbsp olive oil
  • 6 slices tomato
  • lettuce
  • 3 Portobello mushrooms

 

Put the ground meat into a bowl, add the onion, garlic, pepper, and any other spices that you wish to add.  Mix well, then form into 3 patties. Place the olive oil into a pan, cook the patties, flipping often, until done to your liking.  I like to flip the meat often to prevent any excessive browning, and serve it done med-rare.   Set the  urges aside when done, covering with a plate so they stay warm.  While the burgers are cooking, prepare the “buns” and any vegetables that you wish to prepare the burgers with.  You will want to cut the stems out of the mushrooms first, garnish your burgers as you like.  Place the mushrooms into the pan you used to cook your burgers with, and cook for around 2-3 minutes per side in the juices from the meat.   Plate the mushrooms, then add the meat and condiments of your choice.  A bit od steamed broccoli would go well with meal.
Day 23 Hard boiled eggs, crushed walnuts over 1/2 cup of berries Salad: chicken over spinach,, walnuts, a few dried cranberries, balsamic vinegar and olive oil. Chicken, 1/2 avocado Pork, and Roasted veggie salad*. ROASTED VEGGIE SALAD

  • 2 red peppers
  • 2 courgettes
  • 2 bulbs Florence fennel
  • 2 aubergines
  • 2 red onions
  • 2 whole heads garlic, cloves separated
  • 3 lemons, thickly sliced
  • 8 tbsp olive oil
  • 200 g green beans, lightly cooked
  • large bunch basil
  • 2 tbsp lemon juice
  • black pepper

 

. Set the oven to 200°C/ gas 6. Chop up the peppers, courgette, onions, and aubergines into evenly sized pieces and place them into a large roasting pan. Scatter the garlic cloves and lemon slices evenly over the vegetables and drizzle with a little olive oil.2. Season with salt and freshly ground black pepper and roast them for 30 minutes or so, until softened and caramelised.3. Remove the cooked vegetables from the oven, take out the garlic and set aside, then transfer the remaining vegetables to a large serving bowl or platter. Allow the salad to cool a little and then stir in the cooked beans and the basil.4. To make the dressing, squeeze the softened garlic pulp into a mortar, discarding the skins. Add a little sea salt and pound with a pestle until the mixture forms a paste.5. Add the lemon juice and remaining olive oil and work everything together. Season to taste with salt and freshly ground black pepper.6. Pour the dressing over the vegetables and toss well. Serve warm, or at room temperature.
Day 24 Leftover pork ( or any protein you may have used), eggs, and avocado Salad: Chicken over spinach, walnuts, a few dried cranberries, balsimic vinegar and olive oil. Chicken, 1/2 avocado A meat of your choice, with roasted vegetables, and butternut.    
Day 25 Scrambled eggs and smoked salmon, mushrooms. Leftover ( meat of your choice), roasted veggies, and butternut Almond nuts, and biltong Salmon fillet, veggies, sweet potato OR butternut, and 1/2 avocado    
Day 26 2-4 poached eggs, almonds(+- 15), small piece of fruit or berries. Chicken Fajita Salad* 55 grams chicken, apple, 1/2 an Avocado Grilled Salmon*, Roasted Green Beans*, side salad CHICKEN FAJITA SALAD

  • 1 tbsp olive oil
  • 3/4 cup sliced onion
  • 500g  skinless chicken breast
  • 1/2 tsp cumin
  • 2 tsp oregano
  • 1 cup chopped bell peppers
  • red leaf lettuce
  • 1-2 tomatoes
  • 1 avocado

GRILLED SALMON

  • Coconut oil
  • 1 kg salmon
  • 2 tbsp pecan nuts
  • 2 tbsp rosemary
  • sea salt

ROASTED GREEN BEANS

  • 600 g green beans
  • 1 tsp olive oil
  • 1 tbsp thyme

 

Add olive oil to a pan. Heat over medium. Add sliced onions, sauté until soft. Add the chicken, cut into strips. Add the cumin and oregano, sauté, tossing often. Add the bell peppers when the chicken has browned. Wash and shred lettuce. Add the tomatoes and toss. Serve the salad on two plates, top with chicken fajita mix. Add the sliced avocado. If you are taking this to work assemble the salad into a container with a lid. Save some of the chicken fajita mix for leftovers, use only 1/4 to 1/3 of the chicken and cook/sauté for each of the salads you prepare

Preheat oven to 180 degrees. Add a bit of coconut oil to the baking pan and coat well. Lay the salmon on baking tray skin side down. Chop the pecans. Sprinkle the pecans, rosemary, and sea salt over your fish, then bake for 12-15 minutes. Make sure the salmon flakes easily with a fork; be sure to check the middle portion of the salmon.

Chop the ends of the beans. Place them into a roasting pan, add the olive oil and thyme. Toss until they are coated well, then roast in the oven at 180 degrees for 20 minutes. Check and toss occasionally.

Day 27 Leftover Salmon and walnuts and a few slices of avocado. Lettuce, tomato, onion, ( condiments of your choice), over 1-2 Burger patties*, orange and almonds. Biltong, macadamia nuts. Rotisserie chicken, Steamed Broccoli*, side salad. BURGER PATTIES:

  • 500 g ground beef
  • 1 tsp olive oil

STEAMED BROCCOLI:

  • 500g – 1 kg  broccoli
  • water

 

Form the meat into 4 patties. Im going to keep it simple, not adding any eggs or spices but you may do this if you like.  Add the oil to a pan over medium heat, then cook the patties, turning often.  Add the veggies and condiments of your choice. ( don’t go crazy on the condiments )

Cut the broccoli into individual florets. Add to your steamer basket or pot of water.  Cover and cook/boil over medium heat until softened. This shouldn’t take longer than 10 mins. I like mine hot but still crunchy.

 

Back to the beginning ;-). Add in what you have learnt and enjoy the journey .

Follow this amazing 30 days paleo challenge diet chart and jump in to healthy lifestyle where you have lots and lots of health advantages.