Mindful Meals Winter Spread PDF

W in te r
MINDFUL
MEALS
6 - We e k P a le o , A nti- Inf l a mma tory
M e a l P la n & M ea l P re p Guide
G lu t e n - f re e | P aleo | AIP -Frien dly

B y A l i s o n M a rras, NTP , RYT o f f o o dbyma rs. com ©2019 Alison Marras | All Rights Reserved
HOW I T WORKS
All of the recipes in this plan are 100% allergen-friendly, Paleo-style recipes designed to
support healthy digestion, natural detoxification, balanced blood sugar, and healthy
hormones. These recipes will re-energize your mind and body, all while kicking the bloat,
WELCOME
sluggishness, and boredom from the same old-same old meals!
If you’ve never eaten this way before–that’s okay. The emphasis here is on real, whole foods,
to the Food by Mars 6-week Winter Meal Plan! I created this balanced meal plan to take the seasonal produce, and sustainable protein (organic, grass-fed, pasture-raised meats). All
guesswork out of cooking and celebrate seasonal whole foods that are easy for everyone to "dirty dozen" foods (which are advised to buy organic), are marked to buy organic for your
enjoy. I also included lots of options to substitute based on how you need to eat. This meal convenience as well. Everyone and anyone who wants to try it can benefit greatly from
plan is designed for everyday life with sustainable cooking/prep and mindfulness habits. The
this… we are eating as close to nature as we can.
recipes are all Paleo-friendly and Anti-Inflammatory with plenty of AIP (Autoimmune Paleo)
options. To get the most out of this plan, I’d recommend avoiding/limiting added refined sugar,
diet sodas, fruit juices, dried fruits, and drinking alcohol. If you normally drink coffee and
Furthermore, these recipes are designed to balance blood sugar and keep energy sustained all
caffeinated tea, try to limit to 1 cup of unsweetened a day. This will help you feel the most
day long, which causes a domino effect of positive changes in your body- including healthier
hormones and so much more. Mindful Eating is another huge component of this book energized and get all the amazing benefits of the plan! Do what’s right for you always by
because it’s not just about what we eat, but how we eat! This is one of the best ways to support listening to your body, enjoying everything mindfully, and practicing balance.
digestion and keep excess cravings at bay. I encourage you to practice the weekly tip all along
Take note on how your body feels with certain foods and portions, and adjust accordingly to
the way - you will love how it makes you feel! Many people note feeling more satiated and less
what your body needs from there. You can reflect at the end of each week on this and more.
bloated or weighed down when eating this way. Your digestion will thank you! You can also
use the separate Food/Mood Journal to track how certain foods make you feel. *A note on servings: This is designed for 1 person, simply multiply the recipe if cooking for more people.
So, get ready to:

AIP N OTE S
Refocus and set intentions to ROCK THIS
Throughout this guide, you'll notice the following symbols for the Autoimmune Paleo
Declutter your pantry and get ORGANIZED
CROWD IN the delicious meals that will help you feel your best diet on recipes and grocery lists. Ultimately, please always double-check ingredients
Enjoy mouth-watering good-for-you Entrées AND DESSERTS for your specific dietary needs and use the recipes as templates. You will have plenty
Be more PRESENT while practicing MINDFUL EATING of options and substitutions to try under the "Make it AIP" boxes on the recipe pages.
In this plan, you’ll find a meal-by-meal guide, shopping list, recipe index, weekly mindful eating
tips, and everything you need to feel confident in the kitchen all season long –and this is only AIP = Not AIP or Omit for AIP AIP = AIP-compliant Recipe
just the beginning! I can’t wait for you to get started!

©2019 Alison Marras | All Rights Reserved 2 3 ©2019 Alison Marras | All Rights Reserved
F OOD BY MA R S PA NTRY GUIDE AIP GHEE OR GRASS-FED BUTTER || Where to buy: Amazon, Thrive Market, Local Grocery/
Health Food Stores || Favorite Brands: 4th and Heart, Organic Valley Farms, Thrive Market
Before you begin, take an inventory of what’s in your fridge and pantry. Clean out and throw or give away junk
MAPLE SYRUP || Where to buy: Amazon, Thrive Market, Local Grocery/Health Food
food, treats like cookies and sugary cereals, any tempting vices (you know the ones…), and of course anything
Stores || Favorite Brands: 365 Organics, Brad's Organics, Thrive Market
old and expired - because who needs that clutter? Get ready to start fresh! Here’s a list of my must-haves for a
healthy real-food lifestyle that we’ll use throughout the 6-weeks. Check off pantry items you already PEPITAS || Where to buy: Amazon, Thrive Market, Local Grocery/Health Food Stores ||
own and then buy the rest so you are prepared each week! I highly recommend getting pantry
AIP
Favorite Brands: Go Raw
items from Thrive Market - it’s a great way to save money, but have also listed them on Amazon.
Pantry Items COOKING SPRAY || Where to buy: Thrive Market, Amazon, Local Grocery/Health Food
Stores || Favorite Brands: Thrive or Chosen Foods 100% Avocado, Coconut, or Olive Oil
ALMOND, CASHEW, OR COCONUT BUTTER (coconut for AIP) || Where to buy: Amazon,
Thrive Market, Local Grocery/Health Food Stores || Favorite Brands: Georgia Grinders, AIP TOMATO PASTE || Where to buy: Amazon, Thrive Market, Local Grocery/Health Food
Artisana (anything unsweetened and unsalted will do); sub coconut butter/manna for AIP Stores || Favorite Brands: 365 Organics
or nut-free option.
PUMPKIN PUREE || Where to buy: Amazon, Thrive Market, Local Grocery/Health Food
APPLESAUCE (UNSWEETENED) || Where to buy: Amazon, Thrive Market, Local Stores || Favorite Brands:Farmer's Market
Grocery/Health Food Stores || Favorite Brands:
PROTEIN POWDER || Where to buy: EquipFoods.com, Nuzest.com, Amazon (Nuzest or
ARROWROOT FLOUR/STARCH || Where to buy: Amazon, Thrive Market, Local Equip or Truvani)|| Favorite Brands: Animal: Equip; Plant-based: Nuzest or Truvani; AIP-
Grocery/Health Food Stores || Favorite Brands: Bob's Red Mill, Anthony's, Thrive Market friendly: Unflavored Pure Paleo Protein by Dr. Amy Myers on Amazon (or can use collagen)
BONE BROTH || Where to buy: Amazon, Thrive Market, Local Grocery/Health Food RED WINE VINEGAR &/OR BALSAMIC || Where to buy: Amazon, Thrive Market, Local
Stores || Favorite Brands: Bonafide Provisions (frozen), Bare Bones (Classic flavor is AIP), Grocery/Health Food Stores || Favorite Brands: Spectrum, Napa Valley Naturals
or Homemade
AIP SUNFLOWER SEED BUTTER &/OR TAHINI || Where to buy: Amazon, Thrive Market,
CANNED FULL-FAT COCONUT MILK, UNSWEETENED || Where to buy: Amazon, Thrive Local Grocery/Health Food Stores || Favorite Brands: Once Again, SunButter (any
Market, Local Grocery/Health Food Stores || Favorite Brands: Native Forest, Thai Kitchen, unsweetened, unsalted)
Thrive Market
SHREDDED UNSWEETENED COCONUT || Where to buy: Amazon, Thrive Market, Local
CASSAVA FLOUR || Where to buy: Amazon, Thrive Market, Local Grocery/Health Food Grocery/Health Food Stores || Favorite Brands: Let's Do Organic, Bob's Red Mill
Stores || Favorite Brands: Thrive, Anthony's, Otto's
VIRGIN COCONUT OIL || Where to buy: Amazon, Thrive Market, Local Grocery/Health
COCONUT FLOUR || Where to buy: Amazon, Thrive Market, Local Grocery/Health Food Food Stores || Favorite Brands: 365 Organic, Thrive Market (any unrefined, cold-pressed)
Stores || Favorite Brands: Thrive, Anthony's, Bob's Red Mill
SHIRATAKI RICE/NOODLES || Where to buy: Amazon, Thrive Market, Local Grocery/
COCONUT AMINOS || Where to buy: Amazon, Thrive Market, Local Grocery/Health Health Food Stores || Favorite Brands: Miracle Rice, Thrive, Newdles
Food Stores || Favorite Brands: Coconut Secret, Bragg's, Thrive Market
Dried Seasonings
COLLAGEN PEPTIDES || Where to buy: Amazon, Thrive Market, Local Grocery/Health
CINNAMON SEA SALT TURMERIC
Food Stores || Favorite Brands: Ancient Nutrition, Vital Proteins, Thrive Market
GARLIC POWDER HERBS DE PROVENCE ROSEMARY
EXTRA-VIRGIN OLIVE OIL || Where to buy: Amazon, Thrive Market, Local Grocery/
Health Food Stores || Favorite Brands: Kassandrinos or other that's 100% olive oil OREGANO AIP BLACK PEPPER AIP CARDAMOM
AIP FLAX SEED MEAL || Where to buy: Amazon, Local Grocery/Health Food Stores || AIP GROUND CLOVES SMOKED PAPRIKA
AIP
Favorite Brands: Spectrum Essentials, Bob's Red Mill
SHORTCUTS
I have fairly quick recipes for all the sauces and recipes included here in the book.
dressings you’ll need! However, there are some
great options on the market you can try. The
options I've listed below may last longer and Meals are planned out for 5 days during the
save you more time. *check ingredients for AIP* week, and for the weekend you’ll likely have
some leftovers. Use them up by cleaning out
- Primal Kitchen Dressings, Ketchup, Mustard the fridge! You can easily toss leftover veggies
- Tessemae’s Dressings in omelets or sautés, make a salad with all the
- Haven's Kitchen Sauces random fix-ins, or plan to use them up early the
next week. If food waste is a concern, you might
- Plain old olive oil and vinegar of choice! be able to freeze certain fruits or veggies before
they spoil and you can always cook or use them
in a smoothie later on. Just keep an eye on your
You can also meal prep everything on the
cooked ingredients throughout the week and
weekends or do partial meal prep then and
make that call when you need to.
schedule cook time during the week for the rest-
do what works best for you and give both a try
if you’re open to it but unsure of which you like My “massaged kale” or any side is the answer to
more! It’s just a matter of when you have the time using up leftover veggies as well. Let’s say you
to invest. Lastly, you can refer to my Time Saving have some leftover roasted veggies from some
Meal Prep guide in the bonuses for more tips on recipes… toss those in your “massaged kale”!
quick meals to have on hand. This way, you have different variations of it from
week to week. Get as creative as you like. Getting
frozen vegetables is a great way to save time if
If you're attending holiday events, traveling, or
you're unable to keep fresh produce with a hectic
hosting... I've got you covered in the resources
schedule. Buying already chopped veggies can
vault with tips. I also have some fun entertaining
also be a timesaver on occasion.
F AV O R I T E , T I M E - S AV I N G
KITCHEN TOOLS
These are all highly recommended for the Meal Plan. They'll save you time and frustration
for many recipes (and in the long-term).
Butcher Block | Buy on Amazon Meat Thermometer | Buy on Amazon
Blender | Buy on Amazon Tongs | Buy on Amazon
Cast Iron Pan | Buy on Amazon Instant Pot (optional) | Buy on Amazon
Chef Knife | Buy on Amazon Sheet Pan w/ Rack | Buy on Amazon
Food Processor | Buy on Amazon Slicer/Mandolin | Buy on Amazon
RECIPES
b y n am e
Apple Pie Smoothie ............................... 75 Green Goddess ......................................... 147 Sweet Goddess Skillet.......................... 132
Autumn Kale Salad..................................155 Herb Roasted Chicken and Veggie Sheet Taco-stuffed Plantains..........................134
Balsamic Chicken Tender and Veggie Pan.................................................................. 114 Teriyaki Meatballs Bowl....................... 136
Sheet Pan................................................... 95 Hot Cocoa................................................... 140 Teriyaki Sauce......................................... 147
Instant Pot Spiced Apple & Pear Cider... 114 Turkey Rosemary Sausage................... 80
Beef Stew ................................... ................96
Maple-Walnut Butternut Squash........149
Butternut Squash, Pear, & Ginger Soup Warm Salmon Breakfast Bowl ............ 82
Massaged Kale Salad................................. 88
........................................................................98
Matcha Latte ............................................. 144
Cauliflower Steak with Pesto.................85
Patatas Bravas........................................... 160
Chicken and Broccoli Stir Fry ..............100
Pear & Cranberry Crisp............................ 150
Chicken Florentine Bone Broth Soup ....
Pesto ............................................................ 147
......................................................................102
Chicken Tenders w/ Peachy Dipping Pesto Meatballs & Spaghetti Squash.. 116
Sauce ........................................................ 156 Picadillo........................................................ 118
Chocolate-Mint Kale Smoothie.......... 75 Pork Chops & Applesauce ..................... 120
Cinnamon Roasted Butternut Squash ... Pumpkin Pie Donut Holes ..................... 152
....................................................................... 86
Quickie Sautéed Greens............................90
Cinnamon Roll Smoothie..................... 75
Roasted Cauliflower Soup with Bacon &
Collagen-boosted Coquito ............... 139 Pesto................................................................76
Cranberry-Vanilla Smoothie .................75 Salmon Teriyaki......................................... 122
Creamy Chicken and Mushroom Skillet Saucy Steak & Sweet Potatoes Sheet Pan.
.................................................................... 104 ........................................................................ 124
Crispy ChickenThighs ...........................106 Shrimp & Bacon Fried Cauli Rice.............126
Dirty Pumpkin Risotto......................... 108 Simple Roasted Chicken........................ 128
Easy Guacamole ....................................147 Spaghetti Squash....................................... 92
Everything Cauliflower w/ Tahini .... 158 Spiced Carrot Hash.................................... 78
Fish and Chips......................................... 110 Sweet & Savory Chicken Skillet............ 130
Garlic & Herb Salmon en Papillote.......112
RECIPES
ENTRÉES CONTINUED
b y c at egory
Herb Roasted Chicken and Veggie Sheet Pan
BREAKFAST ................................................................................. 114
Apple Pie Smoothie ....................................... 75 Pesto Meatballs & Spaghetti Squash.......... 116
Chocolate-Mint Kale Smoothie ................. 75 Picadillo ................................................................ 118
Cinnamon Roll Smoothie ............................. 75 Pork Chops & Applesauce ............................. 120
Cranberry-Vanilla Smoothie ....................... 75 Salmon Teriyaki ................................................ 122
Roasted Cauliflower Soup with Bacon & Saucy Steak & Sweet Potatoes Sheet Pan. 124
Pesto ................................................................... 76 Shrimp & Bacon Fried Cauli Rice......................126
Spiced Carrot Hash ......................................... 78 Simple Roasted Chicken................................ 128
Turkey Rosemary Sausage .......................... 80 Sweet & Savory Chicken Skillet.................... 130
Warm Salmon Breakfast Bowl .................... 82 Sweet Goddess Skillet.................................... 132
Taco-stuffed Plantains ................................... 134
SALADS & SIDES Teriyaki Meatballs Bowl.................................. 136
Cauliflower Steak with Pesto ...................... 85

DRINKS
Cinnamon Roasted Butternut Squash .... 86
Collagen-boosted Coquito .......................... 139
Massaged Kale ................................................ 88
Hot Cocoa ...........................................................140
Quickie Sautéed Greens............................... 90
Instant Pot Spiced Apple & Pear Cider ...... 142
Spaghetti Squash ........................................... 92
Matcha Latte ......................................................144
ENTRÉES DRESSINGS & SAUCES

Balsamic Chicken Tender and Veggie Sheet Green Goddess ................................................ 147
Pan ....................................................................... 95 Pesto .....................................................................147
Beef Stew .......................................................... 96 Teriyaki Sauce ................................................... 147
Butternut Squash, Pear, & Ginger Soup... 98
Chicken and Broccoli Stir Fry .................... 100
Chicken Florentine Bone Broth Soup.... 102
Creamy Chicken & Mushroom Skillet......104
Crispy Chicken Thighs................................. 106
Dirty Pumpkin Risotto................................. 108
Fish and Chips................................................. 110
Garlic and Herb salmon en Papillote....... 112
SNAC K GUIDE
When you're staying hydrated and eating enough (slowly and mindfully) at meals, you likely won't
physically crave snacks too often. Mental/emotional cravings are the perfect time to use self-care to
comfort yourself instead! But sometimes, we are physically hungry in between meals and especially
when we are trying a new way of eating. Prioritize whole foods above all else when snacking - eat them
mindfully and have them handy for on the go/travel if you're unsure of what food you might encounter.
Below is a list of some easy grab-and-go snacks for you to have on hand when hunger strikes!
1 . Handful of raw veggies (cucumber, carrots, 5. Herbal tea and can add some non-dairy milk
celery) with 1-2 Tbsp Almond* or Sunflower Seed to make it a latte.
Butter* or 2-3 Tbsp Mashed Avocado (or guac!) 6 . Small handful of nuts* (careful not to overdo
2 . Handful of berries or a kiwifruit or 1/2 of a it, they can be hard on digestion in excess)
higher sugar fruit such as: apples, bananas, pears 7 . "Nice Cream" (handful of frozen berries, 1-2
with a little fat like nuts*, seeds*, coconut oil, or Tbsp nut/seed* or coconut butter and non-dairy
ghee with cinnamon will really help! milk as needed. Add to a small blender or food
3. Boiled Eggs* or No-sugar Bacon (nitrite- and processor until combined well. You can add va-
nitrate-free) nilla and cinnamon if you wish!)
4. A serving of olives 8 . Pumpkin Pie Donut Holes (recipe on pg.
* AIP 152)
ENTERTAINING & DESSERT

What's life without a little dessert? Enjoy these homemade treats as you wish, mindfully of course to
really be able to savor them!
DESSERTS
Maple-Walnut Butternut Squash........................ 149 Pear & Cranberry Crisp .............................. 150
Pumpkin Pie Donut Holes. ....................... 152
Holidays, events, potlucks, game-day... I've got you covered with some delish finger foods and
appetizers you can munch on!
APPETIZERS
Autumn Kale Salad .................................................. 155 Everything Cauliflower w/ Tahini ........... 158
Chicken Tenders w/ Peachy Dipping Sauce..... 156 Patatas Bravas ............................................... 160
WEEK ONE
Week 1
M I N D F U L E AT I N G P R A C T I C E breakfast notes lunch notes dinner notes
Put mobile devices and distractions away. balsamic

Distracted eating doesn't give our brain a chance to even process that it's time to start digestion, turkey & pesto chicken
rosemary meatballs & tender &
monday
and the very first step in the process of digestion kicks off in our brains. This is so key to set us up for sausage w/ spaghetti veggies sheet
success, minimize discomfort and bloat, and keep unecessary cravings at bay. Pay attention to your massaged squash pan w/
food and give scrolling or working on your laptop a break while you eat. I promise, it won't be long kale salad (p.116) cauliflower
before you can return! Instead, notice your food and the company you're with. (p.80;88) rice
(p.95)
Try using the 5-day food/mood journal to track how you feel physically, mentally, and emotionally
butternut pesto
with your meals. You can also jot down any notes on the next page! Keeping track of how food cinnamon roll squash, pear, meatballs &
tuesday
makes us feel is a great practice to get us more in tune with our bodies. At the end of the week, you smoothie ginger soup spaghetti
can reflect back on anything you learned to carry with you in the next week (for example: a food you (p.75) (p.98) squash
really loved trying or that didn't agree with you so well, or perhaps trying something like soup for (p.116)
breakfast or bone broth in your smoothie surprised you!)
turkey & pesto
wednesday
rosemary meatballs & fish & chips
sausage w/ spaghetti (p.110)
massaged squash
kale salad (p.116)
(p.80;88)
balsamic
chicken
cinnamon roll fish & chips tender &
thursday
smoothie (p.110) veggies sheet
(p.75) pan w/
cauliflower
rice
(p.95)
balsamic
turkey & chicken butternut
rosemary tender & squash, pear,
veggies sheet
friday
sausage w/ ginger soup
massaged pan w/ (p.98)
kale salad cauliflower
(p.80;88) rice
(p.95)
WEEK ONE GROCERY LIST WEEK ONE
MEAL PREP CHECKLIST
olive or avocado oil spray, 1 bottle Make Turkey & Rosemary Sausage (pg. 80) Make Pesto Meatballs & Spaghetti Squash
Produce
organic unsweetened canned coconut milk, Make Massaged Kale (pg. 88) (pg.116)
garlic, 1 head
13.5 oz, 2 each Make Butternut Squash, Pear, & Ginger
fresh ginger, 1 knob
unsweetened shredded/flaked coconut, Soup (pg. 98)
whole carrots, 1 lb.
1 bag *if in your area; not all items found on Amazon Fresh list
spaghetti squash, 1 large
yellow onion, 1 medium protein powder or collagen peptides for AIP
lemons, 3-4 each balsamic vinegar, 1 bottle
butternut squash, 1 medium AIP flax seed meal, 1 package
potatoes, 2 medium (sub sweet potatoes nut, seed, or coconut butter for AIP, 1 bottle
for AIP). nutritional yeast, 1 bottle
pears, 2 medium (bartlett or bosch) Sweeteners, Seasonings,

portabella mushrooms, 6 oz. & Spices
fresh basil, 2 cups dried dill
fresh parsley, 1 bunch dried oregano
garlic powder
Refrigerated
ground turmeric
ground meat, (grass-fed beef /other) 1 lb.
dried rosemary
ground organic turkey, 1 lb.
ceylon cinnamon or regular
skinless chicken breasts, 1lb.
(see pantry guide)
fillet of sole, 2 each (or any white flat
skinless fish w/ minimal bones)
Frozen
bone broth, (3) 24 oz. bags or homemade
cauliflower rice CLICK HERE TO ORDER ON
AMAZON FRESH* (EST. $110)
Pantry
cassava flour
extra-virgin olive oil, 1 bottle
MEAL PREP AGENDA
LIGHT MEAL PREP ON WEEKENDS WITH SOME COOKING DURING THE WEEK
1. Preheat the oven to 400f degrees for roasted 5. Season ground meat for the sausage and
veggies and prep at least 2 baking sheets with meatballs and make each patty/meatball on
parchment paper. two separate plates. Using one or two skillets
(preferably cast iron), follow the directions to make
sausage and meatballs on the stove.
2. Cut up butternut and spaghetti squash, onions,
garlic, and pear.
6. Once veggies are done cooking, let rest, and
follow the directions to make the soup. Using a
3. Follow directions with olive oil and seasonings fork, fluff up the spaghetti squash.
on all veggies and add them to baking sheets to
roast , with spaghetti squash on a separate baking
sheet than the rest. 7. Store your prepared meals in the fridge.
4. While veggies are roasting, make kale pesto 8. Try a dessert or appetizer recipe! And be sure to
with some of the kale, and make massaged kale get your self-care on after -- you deserve it.
with the rest. Store in the fridge.
CLICK HERE FOR YOUR

MEAL PREP PLAYLIST!
ESTIMATED TOTAL PREP TIME // 1.5 Hours
D A I LY B R E A K D O W N S D A I LY B R E A K D O W N S
Monday Tuesday Wednesday Thursday

AM AM AM AM
Room temp. water (plain/ lemon) Room temp. water (plain/ lemon) Room temp. water (plain/ lemon) Room temp. water (plain/ lemon)
MINDFULNESS MINDFULNESS MINDFULNESS MINDFULNESS

5-10 minutes of Meditation 5-10 minutes of Meditation 5-10 minutes of Meditation 5-10 minutes of Meditation
MORNING DRINK MORNING DRINK MORNING DRINK MORNING DRINK

Unsweetened Matcha Latte or Coffee Unsweetened Matcha Latte or Coffee Unsweetened Matcha Latte or Coffee Unsweetened Matcha Latte or Coffee
(Bone Broth or herbal tea for AIP) (Bone Broth or herbal tea for AIP) (Bone Broth or herbal tea for AIP) (Bone Broth or herbal tea for AIP)
BREAKFAST BREAKFAST BREAKFAST BREAKFAST

Turkey Rosemary Sausage over Massaged Make Cinnamon Roll Smoothie Turkey Rosemary Sausage over Massaged Make Cinnamon Roll Smoothie
Kale (already prepped) Kale (already prepped)
LUNCH LUNCH
LUNCH Butternut Squash, Pear, and Ginger Soup LUNCH Fish and Chips (leftovers)
Pesto Meatballs & Spaghetti Squash (already prepped) Pesto Meatballs & Spaghetti Squash
(already prepped) (already prepped) DINNER
DINNER Balsamic Chicken Tender & Veggies Sheet
DINNER Pesto Meatballs & Spaghetti Squash DINNER Pan (leftovers), make 2 servings
Make Balsamic Chicken Tender & Veggies (already prepped) Make Fish and Chips (reserve 1 Cauliflower Rice by sautéeing in
Sheet Pan (reserve 2 servings of serving of leftovers for lunch olive oil until tender (reserve 1
leftovers for lunch during the SNACK/DESSERT during the week) serving for tomorrow’s lunch)
week) (optional)
SNACK/DESSERT SNACK/DESSERT
SNACK/DESSERT PM (optional) (optional)
(optional) Rest/Self-care
Optional Night Cap: Herbal Tea or Bone PM PM
PM Broth Rest/Self-care Rest/Self-care
Rest/Self-care Optional Night Cap: Herbal Tea or Bone Optional Night Cap: Herbal Tea or Bone
Optional Night Cap: Herbal Tea or Bone Broth Broth
Broth
©2019 Alison Marras | All Rights Reserved 21 ©2019 Alison Marras | All Rights Reserved
W E E K LY
D A I LY B R E A K D O W N S REFLECTIONS
How did the meals and mindfulness go for you?
Friday Weekend How did you feel? Was there enough food? Did you
find the mindful eating to be challenging?
AM AM
Room temp. water (plain/ lemon) Room temp. water (plain/ lemon)
MINDFULNESS MINDFULNESS
5-10 minutes of Meditation 5-10 minutes of Meditation
MORNING DRINK USE UP LEFTOVERS

Unsweetened Matcha Latte or Coffee FOR ALL MEALS:
(Bone Broth or herbal tea for AIP) Use up as many leftovers as you can.
Clean up the fridge by tossing leftover
BREAKFAST veggies into omelets or sautés unless you
Turkey Rosemary Sausage over Massaged see a use for them early next week!
Kale (already prepped) Enjoy a dessert recipe or take a look at the
entertaining recipes for game days and
holidays!
LUNCH
Balsamic Chicken Tender & Veggies Sheet
REFLECT
Pan with Cauliflower Rice (leftovers)
Use the next page to reflect on the week.
Take these lessons with you onto the next
DINNER week to nourish yourself bio-individually.
Butternut Squash, Pear, and Ginger soup
(already prepped)
GET READY
SNACK/DESSERT ...for next week's meal planning &
(optional) prepping
PM
Rest/Self-care
Optional Night Cap: Herbal Tea or Bone
WEEK TWO
Week 2
Take 3 deep belly breaths before taking your

cranberry- teriyaki herb roasted
first bite of food. vanilla meatball chicken &
monday
smoothie bowl veggie sheet
To digest properly, you need to be in a "parasympathetic state", also known as the "rest and digest" pan
(p.75) (p.136)
state. So often, we find ourselves stressed, busy, running from one meeting to the next or simply (p.114)
worried about issues we can't control during the day... leaving us in a "sympathetic state", or "fight,
flight, or freeze state". These two different states we can be in have very different functions. While
in the sypmathetic/fight, flight, freeze state... we are stressed and our body is preparing to run and
do whatever it would take to keep us alive/safe. And to that end, our body shuts down digestion.
spiced carrot herb roasted pork chops &
So, eating while stressed means you're likely not digestion or absorbing much of the nutrients in hash over chicken & applesauce
tuesday
your food. To get into the parasympathetic/rest & digest state, think of it as flipping a switch before raw greens & veggie sheet with quickie
you eat by simply pausing to take 3 deep belly breaths before that first bite of food. This will make a avocado pan greens sauté
huge difference and tell your body it's safe to fire up the engines for digestion. (p.78) (p.114) (p.120; 90)
with your meals. You can also jot down any notes on the next page! Keeping track of how food cranberry- teriyaki garlic & herb
wednesday
makes us feel is a great practice to get us more in tune with our bodies. At the end of the week, you vanilla meatball salmon en
can reflect back on anything you learned to carry with you in the next week (for example: a food you smoothie bowl papillote
really loved trying or that didn't agree with you so well, or perhaps trying something like soup for (p.75) (p.136) (p. 112)
spiced carrot pork chops & herb roasted

hash over applesauce chicken &
thursday
raw greens & with quickie veggie sheet
avocado greens sauté pan
(p.78) (p.120; 90) (p.114)
cinnamon roll spiced carrot garlic & herb

smoothie hash over salmon en
friday
(p.75) raw greens & papillote
avocado (p. 112)
(p.78)
WEEK TWO GROCERY LIST WEEK TWO
MEAL PREP CHECKLIST
Produce Pantry
Make Teriyaki Meatballs Bowl (p.136)
mixed organic greens, one 5 oz. clamshell extra-virgin olive oil, 1 bottle
Make Teriyaki Sauce (p.147)
avocado, 1 each protein powder or collagen peptides
Make Spiced Carrot Hash (p.78)
baby potatoes (or sweet for AIP), 8 small for AIP
broccoli florets, 10 oz. AIP flax seed meal, 1 package
fresh parsley, 1 bunch nut, seed, or coconut butter for AIP, 1 bottle *if in your area; not all items found on Amazon Fresh list
garlic, 1 head unsweetened applesauce, 24 oz.

lemons, 2 each AIP tomato paste, 6 oz.
fresh thyme, 1 bunch coconut aminos, 1 bottle
shredded carrots, 10 oz. raw honey
ginger, 1 knob AIP toasted sesame oil, 1 bottle
arrowroot powder
Refrigerated
grass-fed ground beef, 1 lb.
Sweeteners, Seasonings,
& Spices
ground organic turkey or chicken, 1 lb.
dried oregaono
center-cut pasture-raised pork chops,
garlic powder
2 each (bone-in)
turmeric
skinless organic chicken breasts, 1 lb.
onion powder
wild salmon fillets, 2 each
(see pantry guide)
Frozen
organic spinach or kale, 16 oz.
bone broth, 24 oz.+
cauliflower rice, 10 oz.
cranberries, 12 oz. (buy fresh and freeze)
CLICK HERE TO ORDER ON

MEAL PREP AGENDA
1. Preheat oven to 400f degrees and line a baking 4. Store your prepared meals in the fridge.
sheet with parchment paper.
5. Try a dessert or appetizer recipe! And be sure to

2. Follow directions for the Teriyaki Meatballs get your self-care on after -- you deserve it.
Bowl and store in the fridge when done.
3. While everything is roasting in the oven, cook

the Spiced Carrot Hash.
CLICK HERE FOR YOUR

MEAL PREP PLAYLIST!
ESTIMATED TOTAL PREP TIME // 1 Hour
AM AM AM AM



Make Cranberry-Vanilla Smoothie Spiced Carrot Hash over Greens with Make Cranberry-Vanilla Smoothie Spiced Carrot Hash over Greens with
Avocado (already prepped) Avocado (already prepped)
LUNCH LUNCH
Teriyaki Meatballs Bowl (already prepped) LUNCH Teriyaki Meatballs Bowl (already prepped) LUNCH
Herb Roasted Chicken & Veggie Sheet Pan Pork Chops & Applesauce over Quickie
DINNER (leftovers) DINNER Greens Sauté (leftovers)
Make Herb Roasted Chicken & Veggie Make Garlic & Herb Salmon en Papillote
Sheet Pan (reserve 2 servings for DINNER (reserve 1 serving for meals DINNER
meals during the week) Make Pork Chops & Applesauce with during the week) Herb Roasted Chicken & Veggie Sheet Pan
Quickie Sautéed Greens (reserve (leftovers)
SNACK/DESSERT 1 serving for meals during the SNACK/DESSERT
(optional) week) (optional) SNACK/DESSERT
(optional)
PM SNACK/DESSERT PM
Rest/Self-care (optional) Rest/Self-care PM
Optional Night Cap: Herbal Tea or Bone Optional Night Cap: Herbal Tea or Bone Rest/Self-care
Broth PM Broth Optional Night Cap: Herbal Tea or Bone
Rest/Self-care Broth
Broth
W E E K LY
What was hard about slowing down and remem-
bering to breathe before eating? What did you
Friday Weekend notice about your eating habits when you re-
membered to breathe before? What can you do to
AM AM remind yourself?

Unsweetened Matcha Latte or Coffee ALL MEALS: Use up as many leftovers as
(Bone Broth or herbal tea for AIP) you can nd clean up the fridge by tossing
leftover veggies into omelets or sautés
BREAKFAST unless you see a use for them early next
Make Cinnamon Roll Smoothie week!
Enjoy a dessert recipe or take a look at the

LUNCH entertaining recipes for game days and
Spiced Carrot Hash over Greens with
holidays!
Avocado (already prepped)
REFLECT
DINNER Use the next page to reflect on the week.
Garlic & Herb Salmon en Papillote
(leftovers)
week to nourish yourself bio-individually.
SNACK/DESSERT GET READY

(optional)
...for next week's meal planning &
prepping
PM
Rest/Self-care
Broth
WEEK THREE
Week 3
Chew your food as well as you possibly can simple

chocolate- roasted sweet
before swallowing. mint kale chicken with goddess
monday
After our brain, the next step in digestion is the mouth. Our brain tells our mouths to create salivary smoothie quickie skillet
amylase (enzymes in saliva) while we chew. Ideally, we chew the food as small as possible before (p.75) sautéed (p.132)
or any greens and
swallowing, this way it's even easier for the next step in the process... the stomach, to process the smoothie for avocado
food! By chewing our food as well as we can, we optimize digestion and minimize discomfort and AIP (p.128; 90)
bloating.
sweet chicken and
warm salmon goddess broccoli
tuesday
bowl skillet stir fry
with your meals. You can also jot down any notes on the next page! Keeping track of how food (p. 82) (p.132) (p. 100)
makes us feel is a great practice to get us more in tune with our bodies. At the end of the week, you
can reflect back on anything you learned to carry with you in the next week (for example: a food you
really loved trying or that didn't agree with you so well, or perhaps trying something like soup for
chocolate- chicken and shrimp &
wednesday
mint kale broccoli bacon cauli
smoothie stir fry fried rice
(p.75) (p. 100) (p. 126)
or any
smoothie for
AIP
simple
sweet roasted
warm salmon goddess chicken with
thursday
bowl skillet roasted but-
(p. 82) (p.132) ternut squash
& quickie sau-
téed greens
(p.128; 86; 90)
simple
chocolate- roasted shrimp &
mint kale chicken with bacon cauli
friday
smoothie roasted but- fried rice
(p.75) ternut squash (p. 126)
or any & quickie sau-
smoothie for téed greens
AIP (p.128; 86; 90)
WEEK THREE GROCERY LIST WEEK THREE
bone broth, (2) 24 oz. bags
MEAL PREP CHECKLIST
Produce
cauliflower rice, 12 oz. Make Roasted Chicken (omit if you bought Make Warm Salmon Bowl Veggies (p.82)
avocado, 1 each
shrimp, (peeled, de-veined) 10-12 oz. already made) (p.128) Make 1 additional serving of Quickie Sautéed
baby kale, (1) 5oz. clamshell
Make Cinnamon Roasted Butternut Squash Greens for Monday's lunch (p.90)
garlic, 1 head Pantry
(p.86) Make Green Goddess Dressing (p.147)
carrots, 2 medium extra-virgin olive oil, 1 bottle
lemon, 2-3 each *if in your area; not all items found on Amazon Fresh list
organic virgin coconut oil, 1 bottle
ginger, 1 knob coconut aminos, 1 bottle
sliced button mushrooms, 8 oz. organic unsweetened canned coconut milk,
broccoli florets, 10 oz. 13.5 oz, 1 each
butternut squash, 1 medium (or diced) protein powder (cacao or AIP sub/collagen)
sweet potatoes, 1-2 large each baking soda
yellow onion, 1 each AIP arrowroot powder
fresh scallions, 1 bunch toasted sesame oil, 1 bottle
AIP
fresh basil, 1 bunch flax seed meal, 1 package
AIP
fresh chives, 1 bunch nut, seed, or coconut butter for AIP, 1 bottle
fresh mint, 1 bunch apple cider vinegar, 1 bottle
Refrigerated tahini (sub 1 avocado or 1/4 cup coconut
whole organic chicken, 3 lb. (shortcut: yogurt for AIP)
already prepared rotisserie chicken

without canola oil or sugar) Sweeteners, Seasonings,
skinless organic chicken breasts, 2 each
& Spices
herbs de provence (or mix of dried herbs)
grass-fed ground beef, 1 lb.
ceylon cinnamon
bacon, 8 oz. nitrite-, nitrate-, sugar-free
garlic powder
wild smoked salmon, 4 oz.
turmeric
AIP (optional) pasture-raised free-range eggs
(see pantry guide)
Frozen
organic baby spinach or kale, 16 oz. CLICK HERE TO ORDER ON
AMAZON FRESH*(EST. $100)
MEAL PREP AGENDA
1. First, make the roasted chicken. Store whole 4. Sauté greens and store away.
or broken up chicken in the fridge and use for
meals throughout the week. You can optionally
buy a whole chicken already made. 5. Lastly, make the Green Goddess Dressing
and store in the fridge. If needed, you can loosen
the dressing with water at any time.
2. While the oven is hot and the chicken is
cooking, roast the cinnamon roasted butternut
squash on a lined baking sheet.
3. Prep veggies for salmon bowls so you can

assemble the morning of with the wild smoked
salmon. Optionally, boil eggs to add to the bowl
(omit for AIP).
CLICK HERE FOR YOUR

MEAL PREP PLAYLIST!
AM AM AM AM



Make Chocolate-Mint Kale Smoothie (or Assemble Salmon Bowl Veggies (re- Make Chocolate-Mint Kale Smoothie (or Assemble Salmon Bowl Veggies (re-
any smoothie for AIP) heat) and top with Wild Smoked Salmon any smoothie for AIP) heat) and top with Wild Smoked Salmon
LUNCH LUNCH LUNCH LUNCH

Simple Roasted Chicken with Quickie Sweet Goddess Skillet (leftovers) Chicken and Broccoli Stir Fry (leftovers) Sweet Goddess Skillet (leftovers)
Sautéed Greens and serving of avocado
(already prepped) DINNER DINNER DINNER
Make Chicken and Broccoli Stir Fry Make Shrimp and Bacon Cauli Fried Rice Make Quickie Greens Sauté (2
DINNER (save 1 serving for Dinner later in servings, save 1 for Tomorrow’s
Make Sweet Goddess Skillet SNACK/DESSERT the week) lunch) and serve with Roasted Chicken
(optional) pieces and Roasted Cinnamon Butternut
SNACK/DESSERT SNACK/DESSERT Squash
(optional) PM (optional)
Rest/Self-care SNACK/DESSERT
PM Optional Night Cap: Herbal Tea or Bone PM (optional)
Rest/Self-care Broth Rest/Self-care
Optional Night Cap: Herbal Tea or Bone Optional Night Cap: Herbal Tea or Bone PM
Broth Broth Rest/Self-care
Broth
W E E K LY
As kids, we were often reminded to sit down and
chew our food. How did it feel to try that again
Friday Weekend
this week? What small changes can you make at
mealtimes to keep up this habit?
AM AM

Make Chocolate-Mint Kale Smoothie (or week!
any smoothie for AIP)
LUNCH holidays!
Roasted Chicken pieces, Quickie Greens
Sauté, and Roasted Cinnamon Butternut
REFLECT
Squash (leftovers)
DINNER week to nourish yourself bio-individually.
Shrimp & Bacon Cauli Fried Rice
(leftovers)
GET READY
SNACK/DESSERT prepping
(optional)
PM
Rest/Self-care
Broth
WEEK FOUR
Week 4
Practice Gratitude at the beginning of the meal while

taking your deep breaths. Be thankful for the food in front roasted creamy
cauliflower beef chicken and
monday
of you and anything else you’d like to reflect on. soup with stew mushroom
pesto & (p. 96) skillet with
Gratitude has proven physical and psychological health benefits and many cultures and religions bacon massaged
have a gratitude practice baked into their day... ever say, "Grace" before a meal? or some version (p.76) kale
of it? It can be silently to yourself, out loud, anything you're comfortable with... but by taking a (p. 104; 88)
moment to be gracious for the sourcing of the food in front of you and the fact that you are healthy
enough to put this meal together and are nourishing your body with it, is pretty amazing when you
creamy taco-stuffed
think about it. And if nothing else, pausing to say, "thank you"... and reflect on what you're grateful apple pie chicken and plantains
tuesday
for before a meal will at least slow you down while you breathe! smoothie mushroom with easy
(p. 75) skillet with guacamole
massaged (p. 134; 147)
Try using the 5-day food/mood journal to track how you feel physically, mentally, and emotionally kale
with your meals. You can also jot down any notes on the next page! Keeping track of how food (p. 104; 88)
can reflect back on anything you learned to carry with you in the next week (for example: a food you roasted
wednesday
really loved trying or that didn't agree with you so well, or perhaps trying something like soup for cauliflower beef salmon
breakfast or bone broth in your smoothie surprised you!) soup with stew teriyaki
pesto & (p. 96) (p. 122)
bacon
(p.76)
taco-stuffed
apple pie salmon plantains
thursday
smoothie teriyaki with easy
(p. 75) (p. 122) guacamole
(p. 134; 147)
roasted taco-stuffed creamy

cauliflower plantains chicken and
friday
soup with with easy mushroom
pesto & guacamole skillet with
bacon (p. 134; 147) massaged
(p.76) kale
(p. 104; 88)
WEEK FOUR GROCERY LIST WEEK FOUR
MEAL PREP CHECKLIST
Produce Frozen
Make Creamy Roasted Cauliflower Soup, Make Massaged Kale (p. 88)
organic cauliflower, 1 head cauliflower rice, 12 oz.
Pesto Sauce, and Bacon (p.76) Make Plantain Boats for Taco-stuffed
organic kale, 1 bunch (curly or lacinto) bone broth, (2) 24 oz. bags
Make Beef Stew (Instant Pot is the quickest) Plantains (or optionally make the meat as
avocado, 1-2 each
Pantry (p. 96) well) (p. 134)
garlic, 1 head
extra-virgin olive oil, 1 bottle
Italian flat leaf parsley, 1 bunch *if in your area; not all items found on Amazon Fresh list
cassava flour
fresh basil, 1 bunch
organic virgin coconut oil, 1 bottle
yellow onions, 3 each
organic unsweetened canned coconut
carrots, 2 medium
milk, 13.5 oz, 2 each
button mushrooms, 8 oz.
protein powder (vanilla, plain, or AIP/collagen)
yellow plantains, 3 medium
unsweetened applesauce
yukon gold or red potatoes
AIP pepitas (pumpkin seeds)
(sweet potatoes or rutabaga for AIP), 3 each
coconut aminos, 1 bottle
lemons, 2 each
AIP toasted sesame oil, 1 bottle
limes, 1-2 each
AIP flax meal
ginger, 1 knob
nut, seed, or coconut butter (coconut for AIP)
AIP tomato, 1 each
red onion, 1 each
Sweeteners, Seasonings,
& Spices
fresh cilantro, 1 bunch
ceylon or regular cinnamon
fresh thyme, 1 small bunch
AIP coriander
AIP cumin
Refrigerated
dried oregano
bacon (nitrate-, nitrite-, sugar-free), 8 oz
ground grass-fed beef or bison, 1 lb. AIP smoked paprika
(see pantry guide)
skinless chicken cutlets, 1 1/2 lbs.
grass-fed beef chuck, 1 lb.
wild salmon fillets, 2 each

MEAL PREP AGENDA
1. Preheat oven and roast the cauliflower and 4. Massage the kale and store it away.
plantains in the oven.
5. Lastly, sauté bacon bits and make the pesto.

2. In the meantime, get the Beef Stew cooking in Store away separately to assemble on your soup as
the Instant Pot or on the stove. you prepare it during the week.
3. Once cauliflower and plantains are ready, store

the plantains away in the fridge and make the
cauliflower soup.
CLICK HERE FOR YOUR

MEAL PREP PLAYLIST!
AM AM AM AM



Assemble (and re-heat) Creamy Roasted Make Apple Pie Smoothie Assemble (and re-heat) Creamy Roasted Make Apple Pie Smoothie
Cauliflower Soup with Pesto & Bacon Cauliflower Soup with Pesto & Bacon
LUNCH LUNCH
LUNCH Creamy Chicken and Mushroom Skiillet LUNCH Salmon Teriyaki (leftovers)
Beef Stew (already prepped) over Massagedd kale (leftovers) Beef Stew (already prepped)
DINNER
DINNER DINNER DINNER Make Guacamole and assemble
Make Creamy Chicken and Mushroom Make Taco Meat & Guacamole, Make Salmon Teriyaki and reserve 1 Taco-stuffed Plantains (already prepped),
Skillet over already prepped Massaged assemble the Taco-stuffed Plantains serving for tomorrow's lunch pack an extra serving for lunch
Kale with already prepped plantains, reserve a tomorrow
serving for later SNACK/DESSERT
SNACK/DESSERT (optional) SNACK/DESSERT
(optional) SNACK/DESSERT (optional)
(optional) PM
PM Rest/Self-care PM
Rest/Self-care PM Optional Night Cap: Herbal Tea or Bone Rest/Self-care
Optional Night Cap: Herbal Tea or Bone Rest/Self-care Broth Optional Night Cap: Herbal Tea or Bone
Broth Optional Night Cap: Herbal Tea or Bone Broth
Broth
W E E K LY
Thanksgiving isn’t the only time to show gratitude
Friday Weekend for the food on the table. How did it feel to think
more deeply about your food this week? Did it
AM AM change your relationship with eating at all?

Assemble (and re-heat) Creamy Roasted week!
Cauliflower Soup with Pesto & Bacon
LUNCH holidays!
Taco-stuffed Plantains (leftovers)
REFLECT
Creamy Chicken and Mushroom Skillet
(leftovers)
SNACK/DESSERT
(optional)
GET READY
PM prepping
Rest/Self-care
Broth
WEEK FIVE
Week 5
Notice the colors, textures, and flavors of the food in front

of you while you eat. cinnamon roll
picadillo over crispy roasted
spaghetti chicken thighs
monday
Ever stop to smell the roses? Well, how about your food! By using all your senses to experience your smoothie squash with
meal, not only are you strengthening digestion by having your brain recognize it's time to start the (p.75) (p. 118; 92) cauliflower
process... but it's way more enjoyable, too. You can notice and even recite the colors or textures steaks & pesto
you notice as you eat the food. This practice keeps you present, focused, and grounded while you (p.106; 85)
nourish yourself.
crispy roasted picadillo over

Try using the 5-day food/mood journal to track how you feel physically, mentally, and emotionally 2-3 boiled chicken thighs spaghetti
tuesday
eggs with with squash
with your meals. You can also jot down any notes on the next page! Keeping track of how food raw greens
makes us feel is a great practice to get us more in tune with our bodies. At the end of the week, you cauliflower (p. 118; 92)
and avocado steaks & pesto
can reflect back on anything you learned to carry with you in the next week (for example: a food you (or any AIP (p.106; 85)
really loved trying or that didn't agree with you so well, or perhaps trying something like soup for smoothie)
saucy steak &
wednesday
cranberry- sweet sweet &
vanilla potatoes savory
smoothie sheet pan chicken skillet
(p.75) (p. 124) (p. 130)
saucy steak &

2-3 boiled sweet & sweet
thursday
eggs with savory potatoes
raw greens chicken skillet sheet pan
and avocado (p. 130) (p. 124)
(or any AIP
smoothie)
picadillo over
apple pie spaghetti sweet &
smoothie
friday
squash savory
(p.75) (p. 118; 92) chicken skillet
(p. 130)
WEEK FIVE GROCERY LIST WEEK FIVE
MEAL PREP CHECKLIST
Produce Pantry
mixed greens, (1) 5 oz. clamshell extra-virgin olive oil, 1 bottle Make Boiled Eggs AIP Make Cauliflower Steaks & Pesto (p.85)
sweet potato, 2 large organic virgin coconut oil, 1 bottle Make Picadillo (p. 118) Make Saucy Steak & Sweet Potatoes Sheet
brussels sprouts, 12 oz. organic unsweetened canned coconut milk, Make Spaghetti Squash (p.92) Pan (p. 124)
cauliflower, 1 small head 13.5 oz, 1 each

fresh basil, 1 bunch protein powder or collagen powder for AIP *if in your area; not all items found on Amazon Fresh list
chives, 1 bunch pitted green olives in water, 1 bottle

fresh cilantro, 1 bunch AIP tomato paste, 6 oz.
lemons, 2-3 each organic unsweetened raisins, 8 oz.
butternut squash, 1 medium apple cider vinegar, 1 bottle
yellow onion, 1 medium tahini (sub 1 avocado or 1/4 cup coconut
red cabbage, 1 small head yogurt for AIP)
spaghetti squash, 1 medium AIP flax seed meal
avocado, 1-2 each nut, seed, or coconut butter (coconut for AIP)
garlic, 1 head Sweeteners, Seasonings,
& Spices
Refrigerated ceylon or regular cinnamon
AIP ½ dozen eggs, pasture-raised AIP cumin
grass-fed NY Strip Steaks (or bison), 2 each oregano
organic chicken thighs (with skin), 1 lb. rosemary
ground meat of choice, 1 lb. garlic powder
organic skinless chicken breasts, 1 lb. turmeric
(see pantry guide)
Frozen
cauliflower rice, 12 oz.
bone broth, 24 oz.+
cranberries, 12 oz. (or buy fresh and CLICK HERE TO ORDER ON
freeze)
MEAL PREP AGENDA
1. Preheat oven to 400f degrees and chop 4. Boil eggs if making (don't peel eggs, when
spaghetti squash into rings, prepare on a lined they're room temperature, peel them on the day
baking sheet. you eat them so they taste the best!).
2. Chop cauliflower steaks, prepare on another 5. Make Saucy Steak & Sweet Potatoes Sheet Pan.
lined baking sheet, bake both veggies for the
appropriate time.
6. Lastly, make the pesto and store everything

away in the fridge.
3. Meanwhile, make picadillo on the stovetop.
CLICK HERE FOR YOUR

MEAL PREP PLAYLIST!
ESTIMATED TOTAL PREP TIME // 2 Hours
AM AM AM AM



Make Cinnamon Roll Smoothie Assemble Boiled Eggs & Greens with Make Cranberry-Vanilla Smoothie Assemble Boiled Eggs & Greens with
Avocado and Oil & Vinegar (already Avocado and Oil & Vinegar (already
LUNCH prepped) or Make any AIP smoothie for LUNCH prepped) or Make any AIP smoothie for
Picadillo over Spaghetti Squash (already AIP sub Saucy Steak & Sweet Potatoes Sheet Pan AIP sub
prepped) (already prepped)
LUNCH LUNCH
DINNER Crispy Roasted Chicken Thighs and DINNER Sweet & Savory Chicken Skillet (leftovers)
Make Crispy Roasted Chicken Thighs Cauliflower Steaks with Pesto (leftovers) Make Sweet & Savory Chicken Skillet
with already prepared Cauliflower Steaks DINNER
and Pesto DINNER SNACK/DESSERT Saucy Steak & Sweet Potatoes Sheet Pan
Picadillo with Spaghetti Squash (leftovers) (optional) (leftovers)
SNACK/DESSERT
(optional) SNACK/DESSERT PM SNACK/DESSERT
(optional) Rest/Self-care (optional)
PM Optional Night Cap: Herbal Tea or Bone
Rest/Self-care PM Broth PM
Optional Night Cap: Herbal Tea or Bone Rest/Self-care Rest/Self-care
Broth Optional Night Cap: Herbal Tea or Bone Optional Night Cap: Herbal Tea or Bone
Broth Broth
W E E K LY
Ever notice how chefs and food critics make eating
Friday Weekend a slow, sensory experience? Whether we see them
do this on a food show, wine tasting, or elsewhere,
AM AM it’s clear that they use the senses to appreciate the
Room temp. water (plain/ lemon) Room temp. water (plain/ lemon) food in front of them. How did it feel to practice
using more of your senses this week? What sense
would you like to incorporate more of to help you
MINDFULNESS MINDFULNESS continue this habit next week?

Make Apple Pie Smoothie week!

Picadillo with Spaghetti Squash (leftovers)
holidays!
DINNER REFLECT
Sweet & Savory Chicken Skillet (leftovers)
SNACK/DESSERT week to nourish yourself bio-individually.
(optional)
GET READY
PM ...for next week's meal planning &
Rest/Self-care prepping
Broth
WEEK SIX
Week 6
Plan to fast for at least 12 hours overnight to allow your

body enough time to digest, eating your last meal/snack turkey & chicken dirty
rosemary florentine pumpkin
monday
at least 3 hours before bed (as best you can). sausage with bone broth risotto
massaged soup (p. 108)
Our body needs time to rest, digest, and detox. By fasting for at least 12 hours overnight, we give (p.102)
kale &
our body the chance to do this. And by spacing our last meal and bed out by 3 hours or so, we are avocado
setting ourselves up for a more restful sleep which is so important. When you wake up to your water, (p.80; 88)
you are hydrating after fasting for all those hours and waking up your body. This should allow for
smoother and more regular digestion.
chicken sweet &
apple pie florentine savory
tuesday
smoothie bone broth chicken skillet
Try using the 5-day food/mood journal to track how you feel physically, mentally, and emotionally (p.75) soup (p. 130)
with your meals. You can also jot down any notes on the next page! Keeping track of how food (p.102)
can reflect back on anything you learned to carry with you in the next week (for example: a food you
really loved trying or that didn't agree with you so well, or perhaps trying something like soup for
breakfast or bone broth in your smoothie surprised you!) sweet & dirty
wednesday
cinnamon roll savory pumpkin
smoothie chicken skillet risotto
(p.75) (p. 130) (p. 108)
turkey & chicken fish and chips
thursday
rosemary florentine w/ quickie
sausage with bone broth greens
massaged soup sauté
kale & (p.102) (p. 110; 90)
avocado
(p.80; 88)
fish and chips turkey &

chocolate- w/ quickie rosemary
friday
mint kale greens sausage with
smoothie sauté massaged
(p.75) (p. 110; 90) kale
(p.80; 88)
WEEK SIX GROCERY LIST WEEK SIX
MEAL PREP CHECKLIST
Produce Pantry
avocado, 1-2 each shirataki "rice" or noodles, (1) 7 oz. package (or Make Turkey & Rosemary Sausage (p. 80)
baby organic spinach, one 5 oz. clamshell cauliflower rice) Make Massaged Kale (p. 88)
organic kale, 1 bunch (curly or lacinto) extra-virgin olive oil, 1 bottle Make Chicken Florentine Bone Broth Soup
fresh basil, 1 bunch organic virgin coconut oil, 1 bottle (p.102)
brussels sprouts, 8 oz. organic unsweetened canned coconut milk, *if in your area; not all items found on Amazon Fresh list
garlic, 1 head 13.5 oz, 1-2 each

carrots, 3 medium protein powder or collagen powder for AIP
organic celery, 2-3 medium cassava flour
lemons, 2-3 each shredded unsweetened coconut
butternut squash, 1 medium unsweetened applesauce
fresh sage leaves, 1 bunch Sweeteners, Seasonings,
shallot, 1 each & Spices
yellow onion, 1 small ceylon or regular cinnamon
fresh mint, 1 bunch ground cloves
dried basil
Refrigerated dried dill
ground organic chicken, 1 lb. dried oregano
ground organic turkey, 1 lb. dried sage
ground grass-fed beef or bison, 1 lb. garlic powder
skinless chicken breasts, 1 lb. turmeric
fillet of sole, 2 each rosemary
(see pantry guide)
Frozen
cauliflower rice, (2) 16 oz.
bone broth, (2) 24 oz.

MEAL PREP AGENDA
1. Make Chicken Florentine Bone Broth Soup first.
2. While the soup cooks, make Turkey and

Rosemary Sausage on the stovetop and store in
the fridge when ready.
3. Lastly, massage kale and store in fridge. Pack all

food away in the fridge for storage when ready.
CLICK HERE FOR YOUR

MEAL PREP PLAYLIST!
ESTIMATED TOTAL PREP TIME // 1 Hour

AM AM AM AM



Turkey & Rosemary Sausage with Make Apple Pie Smoothie Make Cinnamon Roll Smoothie Turkey & Rosemary Sausage with
Massaged Kale (already prepped) Massaged Kale (already prepped)
LUNCH LUNCH
LUNCH Chicken Florentine Bone Broth Soup Sweet & Savory Chicken Skillet (leftovers) LUNCH
Chicken Florentine Bone Broth Soup (already prepped) Chicken Florentine Bone Broth Soup
(already prepped) DINNER (already prepped)
DINNER Dirty Pumpkin Risotto (leftovers)
DINNER Make Sweet & Savory Chicken Skillet DINNER
Make Dirty Pumpkin Risotto (reserve (reserve 1 serving for Tomorrow's SNACK/DESSERT Make Fish & Chips with Quickie Sautéed
2 servings for meals during the lunch) (optional) Greens (reserve 1 serving for
week) Tomorrow’s lunch)
SNACK/DESSERT PM
SNACK/DESSERT (optional) Rest/Self-care SNACK/DESSERT
(optional) Optional Night Cap: Herbal Tea or Bone (optional)
PM Broth
PM Rest/Self-care PM
Rest/Self-care Optional Night Cap: Herbal Tea or Bone Rest/Self-care
Optional Night Cap: Herbal Tea or Bone Broth Optional Night Cap: Herbal Tea or Bone
Broth Broth
W E E K LY
Which mindful eating habits are your “non-nego-
Friday Weekend tiables” going forward? Try to tweak and customize
them so they work for you!
AM AM

Make Chocolate-Mint Kale Smoothie week!

Fish & Chips with Quickie Sautéed Greens
holidays!
(leftovers)
REFLECT
Dirty Pumpkin Risotto (leftovers)
SNACK/DESSERT
(optional) CELEBRATE
...all the NEW healthy habits you've
PM created over the past 6 weeks with some
Rest/Self-care extra self-care and fun this weekend!
Optional Night Cap: Herbal Tea or Bone Return to this any time you wish to mix
Broth it up with recipes and routines. Set an
intention going forward for what habits
you would like to make your "non-
negotiables" so they happen!
BREAKFASTS
serves 1 each | prep time: 3 mins | cook time: 2 mins
Low-Sugar Smoothies
Apple Pie Smoothie Cinnamon Roll Smoothie
ingredients ingredients
½ cup+ bone broth or liquid of choice ½ cup bone broth or liquid of choice
1 serving protein powder of choice 1 serving protein powder of choice
(vanilla or neutral recommended) (vanilla or neutral recommended)
1/3 cup frozen cauliflower rice 1 tsp ceylon cinnamon
2 Tbsp unsweetened applesauce 1/3 cup frozen cauliflower rice
¼ tsp ceylon cinnamon ¼ cup coconut cream (top of
¼ tsp ground cardamom refrigerated coconut milk can)
1-2 Tbsp nut, seed, or coconut butter 1 tsp ground flax meal
1 tsp ground flax meal optional: handful of ice
optional: handful of ice
Chocolate-Mint Kale Cranberry-Vanilla
Smoothie Smoothie
½ cup+ bone broth or liquid of choice ½ cup+ bone broth or liquid of choice
1 serving chocolate protein powder (or 1 serving protein powder of choice
use another and add up to 1 Tbsp cacao (vanilla or neutral recommended)
powder, use carob for AIP) 1/3 cup frozen cauliflower rice
handful frozen or fresh baby kale 1/3 cup frozen cranberries (can buy
Small handful fresh mint (or mint extract) fresh and freeze or sub dark cherries)
1-2 Tbsp nut, seed, or coconut butter 1-2 Tbsp nut, seed, or coconut butter
1 tsp ground flax meal 1 tsp ground flax meal
optional: handful of ice optional: handful of ice
instructions
MAKE IT AIP:
Swap nut/seed butters for coconut oil/butter; Omit flax 1. Blend all ingredients together, adjust the liquid as you’d like.
*Digestion tip: add toppings like seeds, nuts, or coconut shavings to chew before you start drinking!
seed meal, use AIP-friendly protein or collagen. Top with
are great to CHEW before you start drinking to start the digestive process.
coconut shavings. Use carob in place of cacao.
serves 4 | prep time: 10 mins | cook time: 40 mins AIP
Roasted Cauliflower Soup with Bacon & Pesto

ingredients
1 medium head of cauliflower

1 tsp coconut oil, melted
4 slices bacon (nitrate-free, sugar-free)
1 small yellow onion, diced
4 cups bone broth
3 Tbsp coconut cream (canned)
6 scoops collagen peptides powder pinch
of sea salt
Pesto (pg. 147)
instructions
1. Pre-heat oven to 400f degrees. Cut the head of cauliflower into small florets, toss
in coconut oil, and spread evenly on a parchment paper-lined baking sheet. Roast for
30 minutes, tossing half-way in between. Remove and set aside and turn the oven off.
2. On the stovetop, in a bottom-heavy pan or dutch oven, add the bacon slices. Cook
over medium heat until fat is rendered and bacon is crispy. Set bacon aside on a paper
towel-lined plate.
3. In the bacon grease, add chopped onion and sprinkle with sea salt. Stir with a
wooden spoon for 3-5 minutes until translucent.
4. Next, add the roasted cauliflower florets and stir around to get coated in the grease
and onions. Add bone broth over top and turn the heat high to bring to a boil.
5. Once boiling, reduce the heat to low and cover the pot. Let soup simmer for 15
minutes or so. The cauliflower should be very soft.
6. Once done, turn the heat off. Transfer to a high-speed blender and add coconut
cream, collagen, and another pinch of sea salt to taste. Blend on high for 30 seconds or
so until everything is creamy and well combined.
7. Serve into bowls, top each bowl with a drizzle of pesto (approx. 1/2 Tbsp or more per
bowl). Each of the 4 bowls gets crushed bacon over top! Serve/store.
serves 3-4 | prep time: 5 mins | cook time: 20 mins
Spiced Carrot Hash
ingredients
1 Tbsp olive oil

1 lb. grass-fed ground beef, bison, or
free-range ground turkey/chicken
½ cup shredded carrots
⅓ cup bone broth or water
2 tsp tomato paste
½ tsp cinnamon
½ tsp ground turmeric
Pinch sea salt and black pepper
instructions
1. Heat olive oil on medium heat in a skillet.

2. Add ground meat, breaking it up along the way and
with a wooden spoon.
3. Season with cinnamon, turmeric, and salt and pepper
to taste and continue to stir until cooked.
4. Add shredded carrots, tomato paste, and stir for a few
minutes until carrots are soft.
5. Add bone broth or water, reduce heat to low, and
cover. Let it simmer for 10-15 minutes and stir once to
ensure the tomato paste has mixed in. Once most of the
liquid has been absorbed, serve or store!
MAKE IT AIP:
Omit black pepper and tomato paste
Turkey & Rosemary Sausage
ingredients
1 Tbsp olive oil

1 lb. free-range, organic ground turkey
1 Tbsp dried, crushed rosemary
Sea salt to taste
instructions
1. Place ground turkey in a mixing bowl and add spices,

mix well.
2. Form the seasoned turkey into small patties, approx. 10
or so - squish them flat with your palm.
3. Heat the olive oil in a medium-sized skillet (cast iron is
great) over medium heat. Place the patties in the hot pan
(as many as will fit in one batch), spaced apart so they
cook evenly.
4. Cook the patties for 3-4 minutes on each side, or until
they’re golden brown on the outside and no longer pink
in the middle. Repeat with remaining patties and serve.
serves 2 | prep time: 6 mins | cook time: 5-8 mins AIP
Warm Smoked Salmon Breakfast Bowl
ingredients
1 Tbsp olive oil

2 cups cauliflower rice
2 cups frozen/fresh greens of choice
1/2 cup sliced button mushrooms
1 serving wild smoked salmon
(optional) 1-2 boiled eggs (omit for AIP)
sea salt and garlic powder to taste
instructions
1. To a skillet, add olive oil over medium heat.

2. Add frozen/fresh greens, sliced mushroomsm and
frozen cauliflower rice.
3. Season all veggies with sea salt and garlic powdder.
4. Sauté for 5-6 minutes until cooked.
5. Top with smoked salmon and egg if using, sprinkle
more sea salt andd any other herbs you'd like! Serve.
SALADS & SIDES
AIP serves 4 | prep time: 10 mins | cook time: 30 mins
Cauliflower Steak with Pesto
ingredients
1 head of cauliflower
3 Tbsp extra virgin olive oil
Pinch of sea salt and pepper (omit for
AIP) to taste
Pesto (pg. 147)
instructions
1. Preheat oven to 400f degrees and line a baking sheet with

parchment paper.
2. Cut cauliflower into “steaks” or approx. 1/3 inches thick
and brush with olive oil. Place onto lined baking sheet and
sprinkle salt and pepper over top.
3. Roast for approx. 30 minutes, flipping once midway until
cooked.
4. When ready, top your steaks with pesto and serve!
serves 3-4 | prep time: 10 mins | cook time: 35 mins AIP
Cinnamon Roasted Butternut Squash
ingredients
1 tablespoon coconut oil, (melted)

sprinkle cinnamon
pinch sea salt
1 small-medium butternut squash
instructions
1. Pre-heat the oven to 400f degrees and line a baking sheet with
parchment paper.
2. Peel the butternut squash and then chop into even-sized
cubes. Discard the seeds.
3. Toss with coconut oil and sprinkle with cinnamon and sea salt.
4. Roast for 35-40 minutes until cooked, you can flip half-way
through. They're done when golden brown on both sides.
serves 4+ | prep time: 6 mins AIP
Massaged Kale Salad
ingredients
1 bunch fresh organic kale (curly

or lacinto)
2 tsp extra-virgin olive oil
juice of 1 small lemon or vinegar
of choice
sea salt to taste
instructions
1. Tear pieces of kale leaves off of the stem, discard or

freeze stem for broth. Rinse kale to clean and let dry.
2. To your serving bowl, add the kale and massage with
olive oil (roll those sleeves up and work the olive oil into
the kale with your hands for approx. 3-5 minutes). After a
few minutes of this, taste a piece to check that it’s not as
bitter and you like the taste, then you are finished.
3. Optionally add a squeeze of lemon juice, red, or
balsamic vinegar to taste.
4. Season with a pinch of sea salt to taste and store/serve
alone, with leftover veggies, or as a base for your plate!
photo by Victoria Jane Photography

serves 1 | prep time: 2 mins | cook time: 5 mins
Quickie Sautéed Greens
ingredients
2 handfuls organic Baby Kale or

Baby Spinach (frozen or fresh)
1 Tbsp extra-virgin olive oil
Sea salt and black pepper (omit
for AIP) to taste (plus any other
desired seasonings)
instructions
1. Add olive oil to a sauté pan and heat on medium.

2. Add greens and stir to coat in oil with tongs or a
wooden spoon, sprinkle seasonings over top and let
cook for approx. 5 minutes until wilted if fresh. If frozen,
cover and allow time to cook. Serve!
Roasted Spaghetti Squash
ingredients
1 spaghetti squash
1 Tbsp extra-virgin olive oiI
sea salt and pepper (omit for AIP) to taste
instructions
1. Preheat oven to 400f degrees and line a baking sheet

with parchment paper, set aside.
2. Cut spaghetti squash width-wise into 1-inch "rings".
3. Arrange the rings on lined baking sheet and use hands
to lightly toss in olive oil, sprinkle seasonings on as
desired.
4. Roast on the middle rack for approx. 30 minutes,
flipping half-way. Remove from oven and let it settle for
10 minutes or so before fluffing with a fork and serve/
store.
AIP serves 2-3 | prep time: 10 mins | cook time: 35 mins
ingredients
4 Tbsp balsamic vinegar, divided

2 Tbsp extra virgin olive oil, divided
2 Tbsp dried oregano, divided
Sea salt to taste
1 lb. skinless chicken breasts, cut into tenders (approx. ½ inch thick,
around 5 tenders per breast)
3 large carrots, scrubbed and chopped into thirds
6 oz. portabella mushrooms, sliced
instructions
1. Preheat oven to 400f degrees, line a baking sheet with parchment paper
and set aside. In a mixing bowl, whisk together 2 Tbsp balsamic vinegar, 1
Tbsp olive oil, and 1 Tbsp dried oregano to make a marinade. Add cleaned
chicken tenders to the bowl, mix, and store in fridge.
2. To another mixing bowl add the rest of the balsamic vinegar, half the
remaining olive oil, oregano, and sea salt. Mix the mushroom slices in the
bowl and let sit.
3. Add chopped carrot sticks to the parchment paper, drizzling the rest of the
oil and seasoning with sea salt and pepper. Organize the carrots to one side
of the baking sheet, leaving the middle clear.
4. Next, add the mushrooms to the opposite side of the tray (do not pour the
marinade all over the tray, just take the mushrooms out with tongs and place
on the parchment). Roast for 10 minutes.
5. Remove the tray from the oven and with tongs, flip the veggies. They
ENTRÉES should be smaller now, nudge them more to the sides so the middle is free
to add chicken.
Balsamic Chicken Tender and Veggie Sheet Pan 6. Add the chicken tenders, using your hands and being careful not to pour
too much balsamic vinegar on baking sheet. Sprinkle sea salt over top and
return to the oven.
7. Roast for approx. 20 minutes until the chicken is done, flipping halfway.
When done, mix all veggies together with chicken and serve!
serves 2-3 | prep time: 15 mins | cook time: 35+ mins
Beef Stew (Instant Pot or Stove Top)
ingredients
1.5 pounds boneless grass-fed beef chuck, excess fat

removed, and chopped into 1-in. chunks
sea salt and black pepper to taste
2 Tbsp ghee or extra virgin olive oil
1 large yellow onion, cut in wedges
3 medium carrots, cut into 3-inch slices
1-2 cups bone broth
3 large sprigs fresh thyme
2 large yukon or red potatoes (or try rutabagas!)
instructions
1. Clean meat by chopping off excess fat as best you can, cut into 2-inch chunks and
season with salt and pepper.
2. Instant Pot: To the Instant Pot, add ghee or oil on the “Sauté” mode. Once the ghee/
oil is sizzling, add the seasoned meat and brown for 5-8 minutes (this is your chance to
get it brown on all sides, flip as needed with a wooden spoon but not too much so it can
have a chance to get a nice color and crust on the exterior).
Stove Top (Large pot): brown the meat similarly.
3. Once meat is finished, remove it and place in a bowl to set aside. Now add the carrots,
onion, and two sprigs of thyme to the pot. Sauté for approx. 5 minutes, scraping the
brown bits from the lamb with a wooden spoon and getting a nice char on the veggies.
4. Next, add the broth over top (1 cup for Instant Pot, up to 2 for Stove top), the beef and
finally the potatoes with your 3rd sprig of thyme on top. Press everything down a bit with
a wooden spoon, it’s okay that not everything like the potatoes are submerged in the
Instant Pot.
5. Instant Pot: Close the lid on the Instant Pot and close the steam valve. Press the
“meat/stew” button, or set the cooker to 35 minutes of high pressure. After 35 minutes
of high pressure, allow the cooker to naturally cool and release pressure. It should take
MAKE IT AIP:
approx. 1 hour in total. Stove Top: Close lid, reduce heat to medium-low and let cook
Omit black pepper, use rutabagas or
for approx. 55 min-1.5 hrs. Serve/store when ready!
sweet potatoes in place of potatoes
Butternut Squash, Pear, and Ginger Soup
ingredients
1 medium butternut squash chopped into cubes

1 large yellow onion cut into 4 wedges
4 cloves garlic whole and peeled
2 pears Bartlett or Bosch work, sliced into 4 wedges
and cored
3 Tbsp olive oil
3 1/2 cups bone broth or water
1 tsp turmeric powder
2 scoops collagen peptides
instructions
1. Pre-heat oven to 400f degrees while you chop all the veggies
and fruit.
2. Line 2 baking sheets with parchment paper, and toss the
squash, onions, pears, and garlic with olive oil. Sprinkle a little sea
salt and black pepper (omit for AIP) all over and roast everything
in the oven for approx. 30-35 minutes.
3. Add broth/water to a soup pot with roasted vegetables and
bring to a boil, then reduce the heat to low and simmer for 15
minutes.
Turn off the heat, add the ginger or ginger juice, more salt, and
pepper to taste and turmeric -- and stir.
4. Add in collagen, then add everything to a blender or use an
emulsion blender. Optionally garnish with herbs and serve!
Chicken and Broccoli Stir Fry
ingredients Stir Fry Sauce
2 garlic cloves, minced
Chicken & Broccoli 1 Tbsp fresh ginger, grated
2 skinless chicken breasts, sliced thin 1 Tbsp coconut aminos
2 Tbsp extra-virgin olive oil 2 tsp toasted sesame oil
1 Tbsp coconut aminos
1 tsp arrowroot powder
½ tsp baking soda
½ tsp garlic powder
Sea salt and black pepper to taste
¼ cup water or bone broth
10 oz. broccoli florets
instructions
1. Toss chicken pieces with arrowroot powder, baking soda, garlic powder,
and salt and pepper in a mixing bowl, set aside.
2. Mix stir fry sauce in a small bowl and set aside.
3. Add olive oil to a cast-iron skillet over medium-high, once heated, add
chicken.
4. After a few minutes, stir with a wooden spoon until chicken is cooked and
golden on the outside (approx. 6-8 mins).
5. Next, add water or broth and deglaze the pan, it should start to thicken
up a bit.
6. Add broccoli florets and place a lid over the pan, reduce heat to medium-
low and let steam for approx. 4-5 minutes until broccoli is bright green and
tender.
7. Add stiry fry sauce over top, and remove from heat. Serve as is or over
cauliflower rice!
MAKE IT AIP:
Omit black pepper & toasted
sesame oil.
serves 3-4 | prep time: 10 mins | cook time: 8 mins AIP Chicken Florentine
Bone Broth Soup
ingredients Soup
1 small yellow onion or half a large
Meatballs onion, diced
1 lb. ground free range chicken 3 carrots, diced
1 handful fresh basil chopped with 3 celery sticks, diced
stems removed 4 cups bone broth
pinch sea salt 1 pack of shirataki rice (7oz) or 2
1/4 tsp dried basil cups cauliflower rice
1/4 tsp dried sage 3-4 oz. fresh baby spinach
2 garlic cloves minced a handful of fresh basil sliced into
1.5 Tbsp duck fat or tallow ribbons
pinch sea salt
instructions
1. Add first 6 meatball ingredients to a large mixing bowl, with clean hands, mix all
seasonings into the meat well. Wipe hands with a paper towel and begin to roll the
meat into meatballs, ground chicken can be a little sticky, but working fast with your
hands will help. You should get approx. 12 meatballs, add to a plate and set aside while
you wash your hands.
2. Heat a large soup pot or dutch oven on the stove, add cooking fat and coat the
bottom of the pot (add more if not covering).
6. While that’s cooking, rinse shirataki rice if using or simply get
3. Once the cooking fat has melted and is hot after a few minutes, place meatballs on
cauliflower rice ready and set aside.
the bottom of the pot and cook for approx. 4 minutes on the first side. After there’s a
7. Once veggies are tender, add in your bone broth and bring to a
nice brown on that one side, flip with a wooden spoon (you may need to scrape a little
boil. Season to taste with a pinch of sea salt.
- it’s okay, we’ll use those brown bits). Let cook for another 4 minutes on that side.
8. Once boiling, add your “rice” and stir around for just 2 minutes
4. Cover your pot to ensure the center of your meatballs are cooked for 2-3 minutes.
or so since the “rice” doesn’t need much time. Now add back
This will release a bit of liquid, and now your meatballs should be very easy to spoon
your chicken meatballs, and lastly your fresh spinach. Once the
up. Place in a separate bowl and set aside.
spinach has wilted, stir around and make sure everything is well
5. Now, add the onions, carrots, and celery pieces to the pot. If you need more fat/oil, go
incorporated in the soup.
ahead and add a bit more. With a wooden spoon, stir around a few times scraping up
9. Ladle soup into bowls, top off with basil ribbons and any other
any brown bits from the cooked chicken and let the veggies get tender for 3-4 minutes
fresh herbs you’d like. Serve or store!
still over medium.
Creamy Chicken and Mushroom Skillet
ingredients
1.5 lbs chicken cutlets

¼ cup cassava or arrowroot flour
Sea salt and pepper (omit for AIP) to taste
8 ounces mushrooms, sliced
4 cloves garlic, minced
½ cup bone broth
⅓ cup full-fat coconut milk
Fresh parsley to garnish
instructions
1. Mix together flour, salt and pepper in a large mixing bowl. Toss cleaned
chicken cutlets in the mixture one by one, and place onto a plate (tapping
off excess flour).
2. Heat olive oil over medium heat in a stainless steel or cast-iron skillet.
3. Add chicken to the pan and cook for approx. 4 minutes on each side until
golden and cooked. Remove chicken and set aside.
4. Add the bone broth and a little drizzle more of olive oil to the pan, de-
glaze it and pick up any brown bits from the chicken with a wooden spoon.
5. Next, add the sliced mushrooms and minced garlic with a little sea salt.
6.Reduce the heat to medium-low and cook for 3-4 minutes while continuing
to stir here and there.
7. Next, add in the coconut milk and continue to stir with wooden spoon
until well mixed.
8. Add the chicken back into the skillet and continue to cook for a couple
more minutes with mushrooms and sauce until the chicken is well heated
again. Garnish with parsley as you wish and serve!
Crispy Chicken Thighs
ingredients
2 lbs chicken thighs (with skin)

sea salt
spices of choice (I love using rosemary
and garlic powder)
instructions
1. Preheat oven to 400f degrees.

2. Prep a baking sheet with tin foil or parchment paper (for easy clean-up)
with a grate on top for crispy skin.
3. Rinse the chicken thighs and pat them dry with a paper towel so they
can get crispy.
4. Season chicken thighs to taste on both sides. Tip: if you're using garlic
or onion flakes for example (anything that can burn), sprinkle on the
underside of the thighs.
5. Place chicken thighs skin-side up on the grates and bake for 35-45
minutes. You don't need to flip chicken, they should be crispy when you
remove! Serve.
Dirty Pumpkin & Sage Risotto
ingredients 4 cups frozen cauliflower rice
sage leaves fist full, chopped
1 Tbsp olive oil 2 cups pumpkin puree
1 lb. ground meat of choice (I used pork) 1/4 cup bone broth or stock
1/2 tsp cinnamon 1/2 cup coconut milk
1/4 tsp clove
pinch of sea salt
1 shallot chopped
instructions
1. Season the meat with cinnamon, clove powder and sea salt to taste.
2. Chop your shallots and get the ingredients out and ready for easy cooking.
3. Heat a deep skillet over medium, add the cooking fat and swirl around to coat
the pan. Add the ground meat, and with a wooden spoon, break up the meat
so it stays ground up. Keep stirring around for approx. 8 minutes or so until the
liquid from the meat starts to dissolve and no raw meat remains.
4. Add the chopped shallots over top, season more if you'd like (I judge by the
color of the ground meat if I want it to be more seasoned or not!) Scrape up any
brown bits with the wooden spoon as you incorporate the shallots. Lightly thaw
the frozen cauliflower rice.
5. After another 8 minutes or so, there should be no liquid left in the pan. Add
the cauliflower rice and stir for 4-5 minutes. Then add the sage leaves and stir in.
6. Next, you'll add the pumpkin puree and stir until it's completely covering
everything. Then follow it with the stock/broth, stir that in. And lastly, the
coconut milk.
7. Continue to cook as the liquid absorbs into the mixture and finish off with a
bit more sea salt. Serve hot!
Fish and Chips
ingredients 1 tsp dried dill
1 tsp dried oregano
2 servings of flat white fish (skinless) like ½ tsp garlic powder
petrole, fillet of sole, tilapia (approx. 6-7 ¼ tsp ground turmeric
oz. each) 2 small-medium potatoes of choice
2 Tbsp extra-virgin olive oil, divided (sweet potatoes or white potatoes)
Olive oil or avocado oil spray Sea salt and black pepper to taste
¼ cup cassava flour Lemon wedge and parsley for garnish
1/3 cup shredded unsweetened coconut
instructions
1. Preheat oven to 400f degrees. Prepare a baking sheet with parchment paper and a
rack over top.
2. Cut pieces of fish into “fish fingers” or strips and dry very well with a paper towel.
Drizzle 1 Tbsp of olive oil over fish and season with salt/pepper to taste, set aside.
3. Separately, heat a skillet on the stovetop over medium-low heat and pour 1 Tbsp olive
oil, let it heat up and coat the pan. Add the cassava flour and unsweetened shredded
coconut, stirring constantly with a wooden spoon for 5 mins or so. Watch it, keep stirring
and do not let it burn. When nicely toasted, pour into a large bowl and add all seasonings
to it, mix it well and set aside.
4. Next, get your potatoes ready by slicing them thinly or using a mandolin. You’ll want
them approx. 1/8 inch thick. Blot them with a paper towel so they’re dry.
5. Spray your cooking rack or grease with a bit of oil. Return to the fish and dredge fish
into the “breading” mix, make sure the fish is well coated and immediately add it to one
side of your baking rack in a single layer.
6. On the other side of the baking rack, add your “chips”, they can overlap slightly but
should be in a single layer as well, use an additional sheet if needed. Spray the tops of
the fish and chips with more cooking spray and sprinkle the chips with sea salt and
pepper to taste.
7. Bake fish and chips together in the middle rack of your oven for approx. 12-15 minutes, MAKE IT AIP:
check in on them and bake until both are ready. If chips are browning fast, remove them Omit black pepper & use sweet
so the fish can finish off alone (or vice versa). Serve together with lemon and parsley potatoes
(optional)!
Garlic & Herb Salmon en Papillote
ingredients
2 wild salmon fillets (approx. 4-6 oz. each)

2 cups brussels sprouts, finely chopped
1 cup carrots, shredded or finely chopped
2 Tbsp + 2 tsp extra-virgin olive oil, divided
1 garlic clove, minced
1 tsp fresh thyme
1 tsp fresh parsley, finely chopped
Sea salt and black pepper (omit for AIP) to
taste
instructions
1. Preheat oven to 400f degrees. Grab 2 long pieces of parchment paper (enough to
fold in half and fit the salmon and veggies) and a baking sheet.
2. Rinse and pat salmon dry, place skin side down on the center of parchment paper
and add shredded veggies alongside/around the salmon.
3. In a small bowl or mortar and pestal, mix the 2 Tbsp olive oil with minced garlic,
thyme, and parsley. Mash it a bit to distribute the flavor into the olive oil and add sea
salt. Evenly pour/spread the herbed olive oil on top of each salmon. With leftover oil,
and the additional 2 tsp olive oil, sprinkle and lightly toss the veggies with it. Season
with sea salt and pepper to taste.
4. Carefully fold the parchment paper over salmon and veggies and close all sides
making somewhat of a half-circle.
5. Roast for 15-20 minutes on the baking sheet until salmon is cooked and veggies
are tender, and garnish with more herbs when serving if desired.
Herb Roasted Chicken & Veggie Sheet Pan
ingredients
1 pound skinless chicken breasts, cleaned

and cut into small ½ inch pieces as shown
1 Tbsp dried oregano
1 tsp garlic powder
1 tsp onion powder
Salt and pepper to taste
3 Tbsp extra-virgin olive oil, divided
8 small baby potatoes, scrubbed and sliced
in half lengthwise
10 oz. broccoli florets (or approx. one head,
chopped into florets)
instructions
1. Preheat oven to 400f degrees and line a baking sheet with parchment
paper, set aside.
2. To a large mixing bowl, add seasonings and 1 Tbsp olive oil.
3. Add chicken pieces and toss to coat, let sit in the fridge to marinate.
4, Prep baby potatoes with 1 Tbsp olive oil, sea salt and pepper on one
side of the baking sheet and bake for 15 mins.
5. Get broccoli ready in the meantime if needed. Remove potatoes after
15 mins from the oven, toss the potatoes and add broccoli florets with
remaining olive oil and sea salt to the other side of the tray, leaving the
center clear to add chicken.
6. To the center of the tray, add the chicken pieces with hands, being
careful not to drip too much marinade on the tray.
7. Roast everything for another 20 minutes until chicken is cooked (at
165f degrees in the center). You can also broil it on high for 1-2 minutes
to finish it off and get a nice golden color on the chicken. Serve!
MAKE IT AIP:
Omit pepper and use small sweet potatoes
Pesto Meatballs & Spaghetti Squash

ingredients
1 large spaghetti squash

1 Tbsp extra-virgin olive oil or spray
Sea salt to taste
1 lb. grass-fed ground beef, bison, or free-range
ground turkey/chicken
½ Tbsp dried oregano
Black pepper to taste
1 Tbsp avocado or olive oil
Pesto (pg. 147)
instructions
1. Preheat oven to 400f degrees, prep a baking sheet with parchment paper and
spray or lightly grease with olive oil.
2. Cut squash widthwise into several 1-inch thick rings. Using an ice cream scoop or
a tablespoon, spoon out and discard seeds in the center of the rings.
3. Arrange rings of squash in a single layer on the greased parchment and lightly
spray or grease the tops of the squash. Sprinkle with sea salt and roast/bake for
approx. 30 minutes (or 20 minutes on convection). Allow them to cool for 10-15
minutes, and then fluff with a fork, removing the “spaghetti”. Set aside.
4. In the meantime, make the meatballs by seasoning the ground meat with oregano,
salt, and pepper. Score the ground meat into 6-8 sections and roll into balls.
5. Heat a cast-iron or heavy oven-safe skillet. Add avocado or olive oil to the skillet
and heat over medium-high.
6. Add meatballs and sear on all sides to brown, then carefully, add the skillet to the
oven to finish cooking in the center (approx. 10-15 minutes).
Picadillo (Puerto Rican Style Hash)
ingredients
2 Tbsp extra virgin olive oil

1 medium yellow onion, finely chopped
2 garlic cloves, minced
1 lb grass-fed beef or bison
2 tsp dried oregano
1 tsp cumin
3-4 Tbsp chopped fresh cilantro
2-3 Tbsp tomato paste
1/4 cup bone broth
1/3 cup green pitted olives, roughly chopped
1/4 cup raisins
sea salt and pepper to taste
instructions
1. Over medium heat, sauté the chopped onion until soft and translucent in
the olive oil for approx. 8-10 minutes.
2. Add the minced garlic and stir with a wooden spoon for 30 seconds and add
the ground meat over top, breaking up with the wooden spoon. Season with
sea salt and pepper if using. Add your additional seasonings, the oregano,
cumin (or cinnamon), and fresh cilantro.
3. Keep breaking up the meat with your wooden spoon for a few minutes,
as the meat cooks and most of the pink is gone, and then stir in the tomato
paste if using (or beet “ketchup”) and your broth, mix very well so the paste
doesn’t get clumpy.
4. Let simmer for 10 minutes, checking in and stirring occasionally. Then,
add in your olives and raisins. Let it all simmer for 10 more minutes and taste
MAKE IT AIP:
to adjust any seasonings as you’d like! Turn off the heat, sprinkle with some
Use cinnamon in place of cumin, omit or
fresh cilantro and serve!
sub tomato paste with beet "ketchup", omit
pepper
Pork Chops & Applesauce
ingredients
2 center-cut pasture-raised pork chops

(bone-in)
1 Tbsp olive oil
¼ tsp garlic powder
2 Tbsp unsweetened applesauce
instructions
1. Season cleaned pork chops on both sides with seasonings

and drizzle olive oil over top, rub in the spices and let sit for 5-10
minutes to marinate.
2. Heat a cast iron skillet over medium with a little drizzle of olive
oil and add pork chops to skillet.
3. Cook on either side for approx. 6-8 minutes (depending on
how thick it is) until cooked throughout. Check with a meat
thermometer to be sure or cut in the center.
4. Serve with a tablespoon of applesauce on top (optionally
sprinkle cinnamon on top).
Salmon Teriyaki
ingredients
2 wild-caught salmon fillets

2 cups broccoli florets
2 cups cauliflower florets
1/3 cup teriyaki sauce (pg. 147)
1 Tbsp olive oil
sea salt and pepper to taste
1 green onion, thinly sliced
sesame seeds to garnish (optional)
instructions
1. Preheat oven to 400f degrees and line a baking sheet with

parchment paper.
2. Place salmon, broccoli and cauliflower in a single layer on
lined baking sheet.
3. Spoon teriyaki sauce over the salmon (reservnig some for
later)
4. Drizzle olive oil over the veggies and season with salt and
pepper to taste.
5. Place everything into the oven for approx. 20 mins. and toss
veggies halfway. Cook until the fish flakes easily with a fork, and
veggies are golden.
6. Serve, add more sauce as desired and optionally garnish with
sesame seeds and green onion.
MAKE IT AIP:
Omit pepper and sesame seeds
Saucy Steak & Sweet Potatoes Sheet Pan
ingredients 2 small white/purple sweet potatoes
or 1 large (can also use the orange
¼ tsp ground turmeric
yams), cut into small cubes
½ tsp dried rosemary
2 grass-fed bison or beef ribeye
½ tsp garlic powder
steaks
½ tsp dried oregano
Sea salt and pepper (omit for AIP) to
1 Tbsp extra virgin olive oil, divided
taste
1 small or ½ large head of red
Green Goddess Sauce (pg. 147)
cabbage, sliced into 1/3 inch slices
with core cut out and removed
instructions
1. Preheat oven to 400f degrees, line a baking sheet with parchment paper, and
arrange a rack in the middle and at the top (for a top broiler).
2. Add the turmeric, garlic powder, rosemary, and oregano to a small mixing bowl
and combine. Season steak with a little drizzle of olive oil, sea salt, and pepper. Set
aside.
3. Drizzle some olive oil on the lined baking sheet and add sweet potatoes to one
side, mixing around in the olive oil. Then do the same with the cabbage slices, but
carefully so they stay intact.
4. Sprinkle some of the seasonings over top on veggies. Roast for approx. 25
minutes, flipping the cabbage halfway through with tongs or a spatula.
5. Next, remove the baking sheet from the oven and nudge all veggies to the side
to make room for the steaks. Place both steaks on the baking sheet and turn oven
to broil.
6. Add baking sheet under your broiler and cook steak on each side for approx. 8
minutes. Remove any veggies that are getting too crispy if needed. If you like the
steak well-done or your steak is very thick, cook for longer without the veggies.
7. Once steak is ready, remove everything from the oven and start to plate, letting
the steak rest for a few minutes. Drizzle sauce over veggies and steak and serve.
Shrimp & Bacon Fried Rice
ingredients
12 oz. frozen cauliflower rice

1/2 cup bacon
1 bunch scallions, chopped
2 medium-sized carrots, chopped
8oz. of shrimp (deveined, peeled)
ginger powder, to taste for shrimp seasoning
turmeric, to taste for shrimp seasoning
garlic powder, to taste for shrimp seasoning
For the sauce
1-2 Tbsp grated ginger
3-4 Tbsp coconut aminos
instructions
1. Mix Sauce and set aside. Sauté bacon bits until crispy over medium
heat in a saucepan, set aside.
2. Use most of the bacon fat leftover to sauté carrots and scallions for a
few minutes, followed by cauliflower rice until soft. Add sauce and stir,
cook, until desired consistency, taste to season.
3. Add bacon bits back and set fried cauli rice aside while you quickly sear
the shrimp in the same hot pan for approx. 2 mins on each side until pink.
Add shrimp in the cauliflower rice and serve! Garnish with more scallions
and salt/pepper if desired.
Simple Roasted Chicken
ingredients
3.5lb Whole Organic Chicken

1 large lemon
4 tbsp ghee or duck fat
1/2 tbsp herbs de Provence (mix of thyme, marjoram,
savory, oregano, etc.) or herbs of choice
2 large garlic cloves, (can omit if needed)
1/2 tablespoon sea salt
instructions
1. Pre-heat oven to 420f degrees (400 w/ convection). Prep a rack over a roasting pan.
2. Slice lemons and garlic, set aside.
3. Separately, clean chicken by removing insides from the center and discarding (or if
you want to cook or make broth, save it for later). Pat chicken dry with paper towels,
you don’t want there to be excess moisture to steam the chicken.
4. In a food processor or mixing bowl, add ghee, minced garlic and herbs, and pulse
until blended.
5. Using clean hands, spread butter underneath the skin on the: breasts, back, and
legs. Clean your hands because they’ll be super oily and transfer the chicken directly
on your baking rack.
6. Stuff the chicken’s inside with thinly sliced lemon, you can also spread any excess
ghee/oilin there.
7. Sprinkle sea salt over top of chicken and optionally tie the legs and wings with
cooking twine (it will keep the meat moister but not necessary).
8. Pop your bird in the oven and roast for approx. 1hr 20mins (without convection
on 420f degrees) or 50min-1hr (with convection on 400f degrees) – do not pull the
chicken out until you’ve probed it with a meat thermometer. It’s done when the
thickest part of the chicken has reached 165f degrees.
9. Remove chicken and let rest for 10-15 minutes, place on a serving dish, carve and
MAKE IT AIP:
serve hot!
Use duck fat or another cooking fat
Sweet & Savory Chicken Skillet
ingredients
1 pound skinless chicken breasts, cleaned and

cut into small ½ inch pieces as shown
4 slices of nitrate-, nitrite-free bacon, roughly
chopped
1 small-medium butternut squash, peeled and
cubed into small pieces as shown (or approx. 1
½ cup pre-cubed)
12 ounces brussels sprouts, chopped into thirds
instructions
1. Prepare chicken and season with salt and pepper, set aside.
2. Chop bacon and add to a cast iron pan heated over medium, toss
with a wooden spoon for appox. 5-7 minutes until the fat renders and
bacon is cooked. Remove the bacon from the pan and set aside. Leave
the fat in the pan to cook with.
3. Add chicken pieces and cook, stiring, remove from the pan when
golden after approx. 6 minutes or so. Add it to the same plate as your
bacon bits.
4. Using the remaining bacon grease in the pan, add your chopped
vegetables and stir well to coat in the oil. Cook on the stove top for 5
minutes or so and then add in your cooking liquid, stir and reduce heat
to medium-low. Cover the cast iron with a lid and let cook for approx.
10-12 mins or so until vegetables are done and tender when pricked
with a fork.
5. Add chicken and bacon back to the cast iron and stir, most or all liquid
should be absorbed into the veggies by now. Serve when ready!
Sweet Goddess Skillet
ingredients

1 lb. grass-fed ground beef, bison, or free-range ground
turkey/chicken
1 small garlic clove, minced
½ cup yellow onion, diced (or approx. ½ small yellow onion)
1 ½ cups sweet potato, diced into small cubes
Sea salt and black pepper (omit for AIP) to taste
¼ cup water or bone broth
Green Goddess Dressing (pg. 147)
instructions
1. To a skillet, heat the olive oil over medium-high heat.

2. Add ground meat, using a wooden spoon to break it up and mix for
approx. 5 minutes.
3. Add the onions and garlic, stirring as the meat browns and cook until
the onions are soft.
4. Add in the diced sweet potato, season with salt and pepper.
5. Reduce heat to medium-low, and add the liquid (water or broth).
Cover the skillet with a lid and let cook for approx. 15-20 minutes until
potatoes are tender and cooked (check with a fork).
6. When ready, remove skillet from heat and drizzle with Green Goddess
Dressing. Serve or store!
Taco-stuffed Plantains
ingredients 1 tsp coriander powder
¼ tsp cinnamon
3-4 Sweet (yellow) plantains 1 tsp dried oregano
1 Tbsp extra-virgin olive oil Sea salt to taste
1 lb. grass-fed ground beef, bison, 1/2 tsp smoked paprika
or free-range ground turkey 2 Tbsp tomato paste
1 cup yellow onion, diced (or ½ cup water or bone broth
approx. 1 small yellow onion) Roughly chopped cilantro for
3 cloves garlic, minced garnish
2 tsp cumin powder Guacamole for serving (pg. 147)
instructions
1. Preheat the oven to 400°F. Line baking sheet with parchment paper and lightly spray
or grease with a little olive oil or coconut oil.
2. Using a sharp knife, cut both ends off the plantain. Slit a shallow line down the long
seam of the plantain (not all the way through), peel only as deep as the peel. Remove
plantain peel by pulling back.
3. Place plantains on tray and lightly spray or grease with fingers, and bake for approx. 40
minutes (or approx. 30 minutes on Convection oven) until plantains are cooked.
4. Meanwhile, to a skillet on the stovetop, add olive oil over medium heat and add ground
meat to brown. Stir occasionally with a wooden spoon until fully cooked.
5. Add onions, garlic, spices, and tomato paste one after the other and continuously
stirring to incorporate the flavors.
6. Reduce the heat and de-glaze the pan with water or broth, still stirring and getting any
brown bits off the skillet.
7. Cover skillet with a lid and let simmer for 20-25 minutes, stirring occasionally.
8. Meanwhile, you can make the guacamole by chopping red onion, avocado, and
cilantro and mixing together with lime juice in a bowl.
9. Assemble everything when plantains are finished, cut open the slit you previously had
in them and carefully push the tail ends of the plantain together to open the slit more. MAKE IT AIP:
Spoon in your taco meat and top with fresh cilantro and guacamole! Serve. Use cinnamon only in place of cumin, coriander,
and smoked paprika. Omit tomato paste or sub
with beet "ketchup"
Teriyaki Meatballs Veggie Bowl
ingredients
2 Tbsp olive oil, divided

1 lb. free-range ground turkey or chicken
1 lb. brussels sprouts, sliced in half
2 cups baby potatoes or baby sweet potatoes, sliced
in half
1 tsp garlic powder
Sea salt and pepper taste
12 oz. frozen cauliflower rice
Teriyaki sauce (pg. 147)
instructions
1. Preheat oven to 400f degrees and line a baking sheet with parchment paper.
2. Toss sliced potatoes and brussels sprouts in 1 Tbsp olive oil and seasonings, arrange
in a single layer on the baking sheet and bake in a middle rack in the oven for 20
minutes.
3. Meanwhile, season ground chicken/turkey with sea salt and pepper to taste, and
scoop using a spoon and forming into a meatball with your hands. Set aside.
4. Mix teriyaki sauce if not already prepared and set aside.
5. Sauté frozen cauliflower rice in 1 Tbsp of olive oil in a large skillet over medium heat
for a few minutes until tender. Set aside.
6. Once the veggies have cooked for 20 minutes, toss them around and make room
on the tray for the meatballs. Add meatballs on one side and using a brush or spoon,
give one layer of teriyaki glaze on top.
7. Set the oven to broil and place the baking sheet under your broiler (on a top rack
or at the bottom depending on your oven). Broil meatballs, rotating tray once until
they’ve browned evenly, approx. 8-10 minutes. If veggies are burning, remove them
from the tray (they shouldn’t).
8. Remove the tray when meat and vegetables are cooked and serve over cauliflower MAKE IT AIP:
rice, add more teriyaki sauce to meatballs and veggies as you wish. Omit pepper and use sweet potatoes
DRINKS
AIP serves 4 | prep time: 5 mins | cook time: 15 mins
Collagen-boosted Coquito
ingredients
1 can coconut cream

3/4 cup dairy-free milk (almond, coconut, or
cashew) (coconut for AIP)
1/2 Tbsp virgin coconut oil
1 tsp vanilla extract or vanilla powder for AIP
1 tsp cinnamon
6-8 scoops unflavored collagen peptides
1/2 Tbsp raw honey
cinnamon
shredded coconut
instructions
1. Bring all ingredients except honey to a small simmer over

the stove in a pot. Stir frequently with a wooden spoon so
everything is well combined.
2. Once your mixture is thick and mixed well, pour it into a
high-speed blender. Blend on high for 30 seconds. Add raw
honey, blend for 15 seconds and pour coquito into a bottle.
3. Chill in the fridge, when nice and cool, serve with extra
cinnamon and shredded coconut!
Hot Cocoa
ingredients
1 cup non-dairy unsweetened mylk (coconut,

hemp, almond)
2 tsp cacao
1 tsp raw honey
1 tsp coconut oil
Sprinkle of cinnamon and vanilla extract
instructions
1. Bring all ingredients to a low simmer while whisking

constantly until no clumps remain.
2. For extra body, use a hand-held frother for a minute or so
to make it thicker.
3. Serve immediately!
MAKE IT AIP:
Use carob instead of cacao, omit vanilla,
use coconut milk
Instant Pot Spiced Apple & Pear Cider
ingredients
4 apples, cored and quartered with skin on (Gala,

Honey Crisp, etc.)
3 pears, cored and quartered with skin on (Bartlett
or Bosc)
1 navel orange, sliced with skin and rind on
1 small lemon, sliced with skin and rind on
2 cinnamon sticks
½ tsp whole cloves
3-4 whole star anise
Enough water to cover everything
¼ cup maple syrup or raw honey
instructions
1. Place all fruit into the Instant Pot

2. Add cinnamon sticks, cloves, and star anise over top.
3. Pour enough filtered water over everything to cover the fruit, lastly
mix in your sweetener.
4. Place your Instant Pot lid on and cook on high pressure for 15
minutes. Allow it to naturally release on its own, or do a quick release
after 10 minutes.
5. Mash the fruit with potato masher or wooden spoon to release all
the juices.
6. Using a fine-mesh sieve, strain the solids from the liquids into
a large mixing bowl or pot. Discard the solids and store cider in an
airtight container for up to 1 week or freeze it. Serve hot!
MAKE IT AIP:
Omit cloves and star anise, optionally add
another cinnamon stick
Matcha Latte
ingredients
1-1.5 tsp ceremonial grade matcha

2 oz hot water (175-200f degrees)
1 cup unsweetened non-dairy milk
instructions
1. Heat milk on a low-medium flame in a small pot or butter warmer.

2. Separately, heat water in a kettle, preferably with a temperature
gauge to ensure you don't burn the water.
3. Measure matcha powder into a wide-mouth and wide-bottom mug
or bowl (use 1.5 tsp for iced at least). Using a bamboo whisk, whisk it
well (while dry) to ensure there are no large clumps.
4. Once water is of temperature, pour approx. 2 oz. over the matcha
powder slowly. Whisk vigorously until frothy. You should see bubbles
and the mixture should be getting thick as you keep whisking.
5. When milk is just coming to a simmer, use a hand-held frother or
blender to thicken and get a nice froth going. Slowly pour your milk
over the matcha to combine and make your latte.
See my Matcha Tips Article for recommended brands, tools and

more tips!
AIP prep time: 10-12 mins
DRE SSINGS & SAUC E S
Green Goddess Pesto
1/4 cup tahini (sub avocado or 1/4 cup extra virgin olive oil
coconut yogurt for AIP) 2 cups fresh basil
1/4 cup fresh basil leaves 1 tablespoon nutritional yeast
1/4 cup chopped chives 1 teaspoon sea salt
1/2 lemon, juiced 1 garlic clove, chopped or minced
1/2 tsp apple cider vinegar 1/2 lemon, juiced
1/3 cup coconut milk
Teriyaki Easy Guacamole

¼ cup coconut aminos 1 ripe avocado

3 Tbsp raw honey 1 cup fresh chopped tomato (omit
1 Tbsp toasted sesame oil (use olive for AIP)
oil for AIP) 1/4 cup fresh cilantro
1 tsp freshly grated ginger 1 tablespoon chopped chives
2 tsp arrowroot powder Juice from 1/2 lime
2 garlic cloves, minced sea salt to taste
instructions
1. Blend all ingredients together in a food processor.

2. Shake before using.
*Store in the fridge for approx. 1 week or so, it may carry over to the following week if you need!
Any longer than that and you can freeze it.
photo by Victoria Jane Photography

DE SSER TS & SNAC KS
serves: 2-4 | prep time: 10 mins | cook time: 20 mins
Maple-Walnut Butternut Squash ingredients
Topping
Roasted Squash 1 Tbsp coconut oil
1 small butternut squash 1 ½ Tbsp maple syrup
1 tsp coconut oil ¼ cup chopped walnuts
½ tsp ground cinnamon ½ tsp ground cinnamon
½ tsp ground cloves ½ tsp ground cloves
½ tsp ground cardamom ½ tsp ground cardamom
Pinch of sea salt ½ tsp vanilla extract
instructions
1. Preheat oven to 400f degrees and line a baking sheet with parchment
paper.
2. Slice the squash on the top and bottom so it can stand upright for
you on the cutting board.
3. Then, peel the skin off with a vegetable peeler.
4. Slice the squash lengthwise, and scoop out the seeds using a spoon
(or ice cream scoop works well), discard seeds.
5. Turn each of the squash halves flat face down on your cutting board.
6. Grab two table knives to place on either side of the squash
(lengthwise), this will serve as a stopper when you cut slits in the squash
making it “hasselback” style so it doesn’t cut all the way through.
Using a chef’s knife, cut small slices in the squash as shown (approx.
1/3 inch apart). Take it at your own pace and be careful! The table
knives on either side should stop you from cutting all the way through
your squash.
7. Add your squash flat side down to your parchment lined baking
sheet, rub with coconut oil and spices and bake for approx. 15-20
mins depending on how big your squash is (should be tender but not
MAKE IT AIP:
falling apart, check with a fork).
Omit walnuts, cloves, cardamom, and vanilla
8. In the meantime, you can prep the topping by adding all ingredients
extract. Can optionally sprinkle shredded
to a small saucepan and heating over low, mix well and pour over your
coconut or whipped coconut cream on top.
squash when ready and serve warm!
serves: 4 | prep time: 10 mins | cook time: 20 mins
Pear & Cranberry Crisp
ingredients
Topping
Filling 1/3 cup coconut flour
2 bartlett or bosc pears, cored ¼ cup shredded coconut
and sliced thing (unsweetened)
½ cup frozen or fresh cranberries 3 Tbsp coconut oil
½ lemon, juiced ¼ tsp vanilla extract
½ Tbsp arrowroot powder 1 Tbsp honey or maple syrup
¼ tsp vanilla extract ½ tsp ground cinnamon
instructions
1. Preheat oven to 325f degrees, and prep a rack in the middle of the oven.
2. Add sliced pears and cranberries to a mixing bowl, add all filling ingredients
and mix well.
3. Add filling to a small baking dish that it fits in (I used a 8-inch round baking
dish).
4. Start to bake fruit alone first for 10 minutes while you make the topping.
5. Mix all topping ingredients in a bowl together until a crumble forms.
6. Remove the filling from the oven and sprinkle the crumble over top,
carefully.
7. Return to the oven in the middle rack for 10-15 more minutes. Serve warm
and enjoy!
MAKE IT AIP:
Omit vanilla and cardamom
makes 10+ | prep time: 10 mins
Pumpkin Pie Donut Holes
ingredients
1/4 cup + 2 Tbsp pumpkin puree

1/4 cup + 1 Tbsp nut, seed, or coconut
butter
1/4 cup shredded coconut
1/4 cup coconut flour
1/2 cup collagen peptides powder
1/2 tsp ceylon cinnamon
¼ tsp ground cardamom
½ tsp ground cloves
½ tsp ground ginger
instructions
1. Mix all ingredients in a food processor.

2. When well-combined and the dough has formed, spoon out
the dough and roll into balls.
3. Place on a parchment paper lined plate or tupperware and
store in the fridge until ready to eat!
TOASTED COCONUT BUTTER:

Take toasted coconut chips and mix in a food processor (as much as
you can fit without over-filling) constantly until smooth. It will be a
similar consistency to almond butter. Store in a jar like you would nut
butter or coconut butter. MAKE IT AIP:
Use coconut butter or toasted coconut butter
and omit ground cloves and cardamom
ENTERTAINING
serves 6+ | prep time: 10 mins | cook time: 30 mins
Autumn Kale Salad
ingredients
1 bunch lacinto kale

1 medium acorn squash
2-3 tsp extra virgin olive oil
2 tsp virgin coconut oil, liquid
1/2 lemon, juiced
1/3 cup pomegranate seeds
1/4 cup pepitas (or nuts)
sea salt to taste
instructions
1. First, prep the acorn squash. Pre-heat the oven to 350f degrees
while you chop the squash into semi circles, all in the same thickness.
2. Toss the squash pieces with coconut oil and top with a pinch of
sea salt on a parchment lined baking sheet and roast for approx. 30
minutes (flipping once half-way through) until cooked.
3. While that’s roasting, strip the kale leaves off their stems and toss
the stems out. Roll the leaves into a long roll and with a chef’s knife,
slice the kale into ribbons (the smaller the better).
4. Add all kale ribbons to a salad spinner or mesh strainer and rinse
well – dry in the spinner or with a towel and let rest in a large bowl.
5. Now wash your hands and get ready to massage! Add the olive oil
to your kale and start massaging for 3-5 minutes until all leaves are
well coated and are much softer.
6. When squash is done, remove from the oven and let rest/dry.
To a pan or cast iron, add pepitas (no oil needed) over medium heat
and toast them on the stove top for just a few minutes. As soon as
MAKE IT AIP: they start getting a little gold and you can smell them, you're done.
Omit Pepitas 7. Now add the lemon juice to your kale and toss a bit, add the rest of
your toppings and serve/store!
Chicken Tenders with Peachy Dipping Sauce
ingredients Buttermilk Marinade
1/4 extra virgin olive oil
1-1.5 lbs skinless chicken tenders Sea salt to taste
Avocado or Olive Oil Spray Any other seasonings you like
Breading Peachy Dipping Sauce
1/3 cup cassava flour 1/4 cup peach preserves no added sugar
1 cup shredded unsweetened coconut 1/2 lime juiced
“Buttermilk” 1 tsp extra virgin olive oil
1 cup full-fat coconut milk Sea salt to taste
1 Tbsp lemon juice or apple cider
vinegar
instructions
1. Make the “buttermilk”, combine ingredients and let sit together for 10 minutes. Clean
chicken breasts and cut into tender sizes.
2. Make the buttermilk marinade by combining ingredients in a large bowl/dish to
marinade the chicken in. Place chicken pieces in and make sure they’re well coated. Let
sit for 30 minutes.
3. Pre-heat the oven to 375f degrees in the meantime and prep a baking sheet with
parchment paper, spray with oil.
4. Mix the breading ingredients in a bowl well, then to a large skillet, toast the breading
on the stove - 5 or so minutes on medium, watch it the whole time, until golden brown/
desired color, then remove from heat and set aside on a large plate you can dredge the
chicken in.
5. When chicken is done marinating, dredge in breading mixture one by one, patting
down each side and shaking off any dry pieces of breading.
Place breaded chicken on the greased and lined baking sheet, spray with avocado/olive
oil on top of the chicken and bake on 375f degrees for 15 minutes. For more color, you
can optionally broil for a couple of minutes (watch carefully to not burn).
6. While baking, you can make the sauce by combining all ingredients and pouring into
a dipping bowl.
7. Let the chicken sit out of the oven for 3-4 minutes to set before lifting and serving.
serves 4+ | prep time: 15 mins | cook time: 25 mins
Everything Tahini Roasted Cauliflower
ingredients
1 head of cauliflower
2 Tbsp coconut oil
3 Tbsp smooth tahini
1.5 Tbsp coconut aminos
2 Tbsp+ Everything bagel mix (I like Balanced
Bites or Trader Joe's brand) or make your own
by combining garlic, onion flakes with poppy
and sesame seeds.
instructions
1. Pre-heat oven to 350f degrees and line a baking sheet with

parchment paper.
2. Cut the head of cauliflower in half, and then into florets. Try to
get pieces into uniform sizes so they cook evenly.
3. Toss florets in melted coconut oil in a mixing bowl and pour
onto baking sheet.
4. Season cauliflower with salt and pepper to taste and roast
for approx. 30-40 minutes depending on when they are golden
brown. Flip them half-way for even browning.
5. In the meantime, mix the sauce by combining tahini and
coconut aminos, add to a mixing bowl and when cauliflower
is ready, toss them in the sauce to evenly coat. Add more as
needed.
6. Sprinkle Everything bagel mix over top and serve.
Patatas Bravas
ingredients 2 Red bell peppers
1 garlic clove minced
3 red or yukon gold potatoes ½ cup chopped almonds
1 Tbsp coconut oil ¼ cup tomato puree
Romesco sauce (recipe here or use 2 Tbsp chopped flat-leaf parsley
Haven's Kitchen brand) 2 Tbsp fresh lemon juice
mayo ¼ tsp smoked paprika or up to 1
sea salt, smoked paprika, and tsp if you like it spicy
parsley to garnish ½ cup extra virgin olive oil
Sea salt and pepper to taste
instructions
1. Pre-heat oven to 400f degrees. Scrub and cut potatoes into bite-size pieces
with skin on
2. (optional step for crispier potatoes) Soak potatoes in cold water for 30mins-
1hr, rinse out any foggy water
3. Dry potatoes thoroughly and toss in coconut oil
4. Add potatoes to either parchment-lined baking sheet (don't crowd) OR to a
baking rack over the baking sheet for even crisper potatoes
5. Sprinkle with sea salt and bake for 30-40 minutes until crisp
6. Make the Romesco by combining all ingredients in a food processor or use
store-bought brand I recommended and use as much as you'd like! I used
approx. 3 tbsp
7. Drizzle the romesco sauce on potatoes in a serving dish
8. Drizzle mayo (or use a plastic bag to pipe on), I used 2 Tbsp
9. Optionally garnish with smoked paprika over top and parsley, serve!
Co py right © 2019 by A lison Ma rra s
A l l ri g h t s re s erv ed. No part o f this publica tion ma y be re produce d,

d is t ri b u t e d , o r tran sm itted in an y form or by a ny me a ns, including
p h o t o co p y i n g, rec o rdin g, o r o ther ele ctronic or me cha nica l me thods,
w it h o u t t h e prio r written perm ission of the publishe r, e xce pt in the
ca s e o f b ri e f quo tatio n s em bo died in critica l re vie w s a nd ce rta in
o t h e r n o n c o m m erc ial uses pe rmitte d by copyrig ht la w .
For permission requests, write to the publisher: [email protected]
B y A l i s o n M a rras, NTP , RYT o f f o o dbyma rs. com ©2019 Alison Marras | All Rights Reserved
©2019 Alison Marras | All Rights Reserved 163

Mindful Meals Winter Spread PDF

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Mindful Meals Winter Spread PDF

Uploaded by

Copyright:

Available Formats

W in te r

G lu t e n - f re e | P aleo | AIP -Frien dly

So, get ready to:

just the beginning! I can’t wait for you to get started!

Cauliflower Steak with Pesto ...................... 85

ENTRÉES DRESSINGS & SAUCES

ENTERTAINING & DESSERT

Put mobile devices and distractions away. balsamic

turkey & pesto

lemons, 3-4 each balsamic vinegar, 1 bottle

butternut squash, 1 medium AIP flax seed meal, 1 package

for AIP). nutritional yeast, 1 bottle

pears, 2 medium (bartlett or bosch) Sweeteners, Seasonings,

CLICK HERE FOR YOUR

ESTIMATED TOTAL PREP TIME // 1.5 Hours

Monday Tuesday Wednesday Thursday

MINDFULNESS MINDFULNESS MINDFULNESS MINDFULNESS

MORNING DRINK MORNING DRINK MORNING DRINK MORNING DRINK

BREAKFAST BREAKFAST BREAKFAST BREAKFAST

MORNING DRINK USE UP LEFTOVERS

Take 3 deep belly breaths before taking your

spiced carrot pork chops & herb roasted

cinnamon roll spiced carrot garlic & herb

garlic, 1 head unsweetened applesauce, 24 oz.

CLICK HERE TO ORDER ON

5. Try a dessert or appetizer recipe! And be sure to

3. While everything is roasting in the oven, cook

CLICK HERE FOR YOUR

ESTIMATED TOTAL PREP TIME // 1 Hour

MINDFULNESS MINDFULNESS MINDFULNESS MINDFULNESS

MORNING DRINK MORNING DRINK MORNING DRINK MORNING DRINK

BREAKFAST BREAKFAST BREAKFAST BREAKFAST

MORNING DRINK USE UP LEFTOVERS

Enjoy a dessert recipe or take a look at the

SNACK/DESSERT GET READY

Chew your food as well as you possibly can simple

Refrigerated tahini (sub 1 avocado or 1/4 cup coconut

whole organic chicken, 3 lb. (shortcut: yogurt for AIP)

already prepared rotisserie chicken

3. Prep veggies for salmon bowls so you can

CLICK HERE FOR YOUR

ESTIMATED TOTAL PREP TIME // 1.5 Hours

MINDFULNESS MINDFULNESS MINDFULNESS MINDFULNESS

MORNING DRINK MORNING DRINK MORNING DRINK MORNING DRINK

BREAKFAST BREAKFAST BREAKFAST BREAKFAST

LUNCH LUNCH LUNCH LUNCH

MORNING DRINK USE UP LEFTOVERS

Practice Gratitude at the beginning of the meal while

roasted taco-stuffed creamy

CLICK HERE TO ORDER ON

5. Lastly, sauté bacon bits and make the pesto.

3. Once cauliflower and plantains are ready, store

CLICK HERE FOR YOUR

ESTIMATED TOTAL PREP TIME // 1.5 Hours

MINDFULNESS MINDFULNESS MINDFULNESS MINDFULNESS

MORNING DRINK MORNING DRINK MORNING DRINK MORNING DRINK

BREAKFAST BREAKFAST BREAKFAST BREAKFAST

MORNING DRINK USE UP LEFTOVERS

Notice the colors, textures, and flavors of the food in front

crispy roasted picadillo over

saucy steak &

saucy steak &

cauliflower, 1 small head 13.5 oz, 1 each