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The goal of the meal plan is to celebrate fall food and get back on track after enjoying summer…maybe a little too much. Fall is a time of schedules, stress, and changes. It is important to embrace all pieces of the program and add meditation, yoga, and stretch to your life.

 

Please pay attention to serving sizes on the recipe. Many of the recipes will be used for meals later in the week and that requires making extra food.

Granola with almond milk

The granola can be purchased for a great price at Costco and the almond milk can be purchased at Wegmans. Please be careful to manage the consumption of the granola and follow the meal plan. If you aren’t seeing results, this may be a meal we want to review.

https://nomnompaleo.com/post/10031990774/slow-cooker-kalua-pig

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Egg Crepe

Course Breakfast
Prep Time 1 minute
Cook Time 5 minutes
Total Time 6 minutes
Servings 1
Calories 207kcal

Ingredients

  • 1 T coconut oil
  • 1 egg
  • 1 T tapioca flour
  • 1 T water

Instructions

  • Heat coconut oil in skillet or saute pan.
  • Mix egg, tapioca and water vigorously with a fork in a bowl.
  • Pour mix into pan and let cook for about 2-3 minute (edges should pull up from the sides)
  • Flip over to other side and cook another 1-2 minutes.

Notes

This is a versatile way to add some protein and nutrients into your breakfast wrap!

Nutrition

Calories: 207kcal | Carbohydrates: 7g | Protein: 6g | Fat: 18g | Saturated Fat: 13g | Cholesterol: 164mg | Sodium: 63mg | Potassium: 61mg | Sugar: 1g | Vitamin A: 238IU | Calcium: 25mg | Iron: 1mg
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Chopped Apple and Cinnamon

Course Snack
Prep Time 2 minutes
Total Time 2 minutes
Calories 96kcal

Ingredients

  • 1 apple
  • 1/4 tsp cinnamon

Instructions

  • Chop any varietal of apple into bite sized pieces and place in a bowl. Add cinnamon and toss.

Notes

Lemon or lime juice will give a little extra flavor if you’re adventurous!

Nutrition

Calories: 96kcal | Carbohydrates: 26g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 2mg | Potassium: 195mg | Fiber: 5g | Sugar: 19g | Vitamin A: 98IU | Vitamin C: 8mg | Calcium: 11mg | Iron: 1mg
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Sweet Potato Ginger Soup (Pulled Pork Option!)

Course Main Course
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 1 hour 35 minutes
Servings 8
Calories 192kcal

Equipment

  • immersion blender

Ingredients

  • 2 T coconut oil
  • 1/2 vidalia onion
  • 2 cloves garlic
  • 2 T ginger – fresh grated
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 3 sweet potato – large, peeled cubed
  • 2 C vegetable broth
  • 14 oz coconut milk – canned
  • 2 scallions
  • 2 T hemp hearts

Instructions

  • Heat a large pot over medium-low heat and add the coconut oil. Stir in the onion and cook, stirring often, until it begins to caramelize and get golden brown, about 10-15 minutes. Don't rush the onions. This will add lots of sweet flavor to your soup if you have the patience to cook and caramelize slowly. Stir in the garlic, ginger, salt and pepper. Cook for about 3-5 minutes.
  • Place cubed sweet potato on a baking sheet and bake covered in the oven at 350 for approximately 20 minutes (while your delicious onions and spices fill the kitchen with yummy wafts of goodness)
  • Pour vegetable stock in the large pot and bring the mixture to a boil. Add sweet potato from over, reduce it to a simmer, cover the pot and cook for 5 to 10 minutes, until sweet potatoes are soft.
  • Once the potatoes are fork tender, turn off the heat.
  • Use an immersion blender or carefully pour the mixture into a regular blender blending until pureed and smooth.
  • Add in the coconut milk and blend again until smooth.
  • Pour the mixture back into the pot.
  • Serve with a drizzle of coconut milk and a sprinkle of green onions and hemp hearts on top.

Notes

Option to serve this wonderful soup over a serving of pulled pork for a more calorically dense, and protein rich meal.
https://nomnompaleo.com/post/10031990774/slow-cooker-kalua-pig

Nutrition

Calories: 192kcal | Carbohydrates: 9g | Protein: 3g | Fat: 17g | Saturated Fat: 14g | Sodium: 390mg | Potassium: 171mg | Fiber: 2g | Sugar: 3g | Vitamin A: 174IU | Vitamin C: 3mg | Calcium: 21mg | Iron: 1mg
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Chopped Apple and Cinnamon

Course Snack
Prep Time 2 minutes
Total Time 2 minutes
Calories 96kcal

Ingredients

  • 1 apple
  • 1/4 tsp cinnamon

Instructions

  • Chop any varietal of apple into bite sized pieces and place in a bowl. Add cinnamon and toss.

Notes

Lemon or lime juice will give a little extra flavor if you’re adventurous!

Nutrition

Calories: 96kcal | Carbohydrates: 26g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 2mg | Potassium: 195mg | Fiber: 5g | Sugar: 19g | Vitamin A: 98IU | Vitamin C: 8mg | Calcium: 11mg | Iron: 1mg
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Pumpkin Protein Bites

Course Snack
Prep Time 10 minutes
Total Time 10 minutes
Servings 24
Calories 45kcal

Equipment

  • Blender

Ingredients

  • 4 dates
  • 1 C walnuts
  • 1/2 C pumpkin puree
  • 6 T coconut flour
  • 1 tsp pumpkin pie spice
  • 1 T cinnamon

Instructions

  • Add dates and walnuts to high speed blender until broken down. Add remaining ingredients and blend until smooth, scraping down sides as needed.
  • Scoop 1 T of mixture and form into a ball, then roll through cinnamon.
  • Continue until all mixture is rolled.

Notes

Freeze for later!

Nutrition

Calories: 45kcal | Carbohydrates: 3g | Protein: 1g | Fat: 3g | Saturated Fat: 1g | Sodium: 4mg | Potassium: 40mg | Fiber: 1g | Sugar: 1g | Vitamin A: 794IU | Vitamin C: 1mg | Calcium: 10mg | Iron: 1mg
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Cauliflower Rice

Course Side Dish
Cuisine American
Prep Time 10 minutes
Cook Time 10 minutes
Servings 4
Calories 133kcal

Ingredients

  • 1 head cauliflower
  • 1 vidalia onion
  • 2 T Ghee
  • 4 scallion
  • 1 tsp coconut aminos

Instructions

  • Chop cauliflower into small pieces removing large stems. Use a food processor to finely chop cauliflower to rice sized bites, or manually chop with a knife if you do not have a food processor. Heat ghee in a large skillet over medium heat and add onion. Sweat onion (4-5 minutes), increase the heat to medium high and add 4 cups of cauliflower. Mix so that cauliflower is coated with ghee. Cauliflower is course and fin=brous so may take 6-7 minutes to cook depending on your pan. Cut in scallion and add coconut aminos.

Nutrition

Calories: 133kcal | Carbohydrates: 15g | Protein: 4g | Fat: 8g | Saturated Fat: 5g | Cholesterol: 19mg | Sodium: 80mg | Potassium: 561mg | Fiber: 4g | Sugar: 7g | Vitamin A: 120IU | Vitamin C: 76mg | Calcium: 57mg | Iron: 1mg
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Baby Spinach Salad

Course Salad
Prep Time 5 minutes
Total Time 5 minutes
Servings 1
Calories 261kcal

Ingredients

  • 2 C of baby spinach
  • 2 T embody Greek Dressing

Notes

embody Greek Dressing
1 cup Olive Oil
1/2 cup Red wine vinegar
1 T Greek Dressing
Combine all ingredients in mason jar. Shake well.

Nutrition

Calories: 261kcal | Carbohydrates: 2g | Protein: 2g | Fat: 28g | Saturated Fat: 4g | Sodium: 48mg | Potassium: 335mg | Fiber: 1g | Sugar: 1g | Vitamin A: 5626IU | Vitamin C: 17mg | Calcium: 59mg | Iron: 2mg
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Chopped Apple with Walnuts

Course Snack
Prep Time 1 minute
Total Time 1 minute
Servings 1
Calories 286kcal

Ingredients

  • 1 apple
  • 1/4 C walnuts
  • 1 T seed mix hemp, flax, chia

Instructions

  • Chop apple and place in bowl.
  • Measure 1/4 cup walnuts and place in baggie and crush with rolling pin.
  • Add nuts and seeds to bowl and toss until thoroughly mixed.

Notes

I keep a mason jar of seed mix on the counter to cut down on the number of containers I need to take out.  I mix 1 cup of hemp, flax and chia each and shake well in the mason jar.  I scoop out the blend for soups, salads, and granola!

Nutrition

Calories: 286kcal | Carbohydrates: 30g | Protein: 8g | Fat: 24g | Saturated Fat: 2g | Sodium: 2mg | Potassium: 324mg | Fiber: 6g | Sugar: 20g | Vitamin A: 98IU | Vitamin C: 8mg | Calcium: 40mg | Iron: 1mg