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90 Minute Meal Prep: 4 meals a day for 4 days

3 Aug

Here’s an image of the shopping trip:

I spent around $75 which included $12 for avocado oil, $6 for walnut oil, $4 for sesame oil (not used here), $5 for a new kitchen towel and 3 tupperware containers, and $11 for almond meal so the bulk of the meal without factoring in stocking up my kitchen is about $40 or $10 per day per person. I have been paleo cooking for a while so I already have some things like coconut shreds, golden flax meal, as well as a ridiculous amount of seasonings. And here’s what we’re making…

Salmon Salad:
1.5 lbs wild caught salmon filet
Walnut oil
1 whole mango
2 cucumbers
1 egg
raspberry balsamic vinegar
salt & pepper
dried cilantro
Tbsp fresh onion

Turkey Burgers:
4 turkey patties
avocado oil
grilling seasoning
4 cups fresh spinach
1 large sweet potato
1/4 fresh onion
3 peperoncini peppers
prepared dijon mustard
1 egg
white wine vinegar
salt & pepper

Beef Broil:
1.5 lbs Pepper steak
29 oz tomato sauce
salt & pepper
liquid smoke
1/2 onion
3 cups carrots
3 cups broccoli
Italian seasoning
Olive oil

10 eggs
2 bananas
1/4 c. Melted coconut oil,
1/3 c raisins
2 tbsp flax golden
coconut shreds
1/2 c almond flour
tbsp cinnamon



I grouped these into the steps that make sense to me from a workflow standpoint, ha ha. Here’s how we do it…

Step One: Preheat oven to 350, get out your ingredients while you wait for the oven to preheat. I like to organize them into their different dishes.

Step Two: Boil 10 eggs in a covered pot. Total boil time is 15 minutes (set a timer)

Step Three: Mix banana bread batter consisting of 2 mashed bananas, 3 eggs, 1/4 cup melted coconut oil, 1/3 cup raisins, 1/2 cup almond meal, 2 Tbsp shredded coconut, 2 Tbsp golden flax seed meal, 1 Tbsp cinnamon, dash salt. I mash the bananas while they’re in the peel. Grease an 8×8 glass baking dish with coconut oil, spread batter evenly and put in the oven until baked in the center, approximately 30 minutes.


Step Four: Dice beef and add to a hot skillet with sea salt to sear. Transfer into a crockpot on low with 1/4 cup olive oil, 29 oz of tomato paste, 1/2 diced purple onion, 3 cups each freshly diced carrots and broccoli. Frozen is fine too. Season with 1 Tbsp liquid smoke, 1 tsp salt, 1 tsp pepper, 1/2 tsp italian seasoning ( I used Penzey’s Tuscan Sunset which someone gave me for my birthday) and 1/4 tsp cayenne pepper.


Step Five: Slice sweet potatoes and get them into the same iron skillet on low with olive oil and salt. One large sweet potato will take two batches usually.

Step Six: Slice cucumbers while you cook your sweet potatoes and divide them into four dishes equally. Divide spinach into four other dishes equally about one cup each. Are your eggs done boiling? If so get them cooled off by running them under cold water and adding ice cubes to cool them quickly.

Step 7: Line a baking sheet with aluminum foil and coat salmon with walnut oil, salt and pepper. Clean up and man the sweet potatoes while you wait for your banana bread to finish up. When you’re ready to put the fish in, turn the oven up to 400 and bake for 20 to 25 minutes or to temp.


Step 8: Sauces. In a blender combine 1 Tbsp onion, 1/2 cup walnut oil, 3 Tbsp Raspberry balsamic vinegar, Salt, Pepper, 1/2 tsp cilantro, and 1 peeled boiled egg. Transfer to a small container and label it salmon dressing. I like to keep my sauces separate until the day I plan to eat it. That way if it settles you can shake it up. Check sweet potatoes. Start sauce two. Don’t even rinse out the blender and add 1/2 cup avocado oil, 2 Tbsp white wine vinegar, 1 boiled egg, 3 tiny peperoncini peppers (I use these to slightly mask the avocado oil flavor as I found it to be overpowering), 1 boiled egg, 2 Tbsp dijon mustard. Transfer to a small container labeled turkey dressing. Clean up from the dressings and line another baking sheet with aluminum foil and coat turkey patties with avocado oil and grilling seasoning. If you don’t have grilling seasoning use a combination of salt, pepper, paprika, red pepper, onion powder and salt.

Step 9: Once you take the fish out of the oven turn on the broiler and cook the turkey burgers for about 5 minutes on one side and about three minutes on the other side.


Step 10: portion and garnish remaining dishes. Slice banana bread into four equal pieces and put 2 eggs with each. Add a fish filet to each cucumber salad and a quarter of fresh mango wrapped in plastic wrap to preserve freshness. Top each spinach salad with a cooled turkey burger and an equal portion of sweet potato. Garnish with sliced purple onion. Stir your crockpot and come back 8 hours later to portion.


Clean up and enjoy!



Hamburger Salad

23 Sep


1 lb ground beef
1/2 onion
1 tsp salt
1 tbsp onion powder
1 tsp Garlic
1 egg
1 tsp vinegar
1/2 tsp pepper
1/4 tsp cayenne pepper

Hamburger Sauce:
1/4 cup water
1/4 cup prepared mustard
1/4 cup olive oil
2 Tbsp onion powder
2 Tbsp tomato paste
2 Tbsp balsamic vinegar
1 Tbsp garlic
1 tsp salt
Tsp lemon juice
1/2 tsp pepper
1/2 tsp fennel
Pinch cayenne
Pinch cinnamon

Salad and Toppings:
Mixed greens
1 green bell pepper sliced
1 red bell pepper sliced
Pickle spears
1/2 onion sliced

Burgers: Preheat oven to 350. Put ground beef into a bowl. Add 1/2 onion diced, 1 egg, 1 tbsp onion powder, 1 tsp garlic, 1/2 tsp pepper, 1/4 tsp cayenne pepper, tsp vinegar. Form into patties and cook 5 minutes on each side in a cast iron skillet on medium low with 2 Tbsp olive oil. Cover the skillet in aluminum foil and put in the oven for 20 minutes.

Hamburger Sauce: put all ingredients into a jar with a mixing ball like what you would use for mixing protein powder and shake or food process. You can add more water or additional oil and vinegar if you’d like to use it as a dressing to toss the greens in.

Other topping ideas: grilled mushrooms, avocado, bacon, jalape├▒os, olives, tomato, paleo mayo

Bacon Chicken Salad

7 Sep


1.2 lbs chicken breast
1 3/4 cup raisins
1 yellow onion diced*
5 to 6 cups of diced broccoli florets
1 cup toasted sunflower seeds
1 lb thick cut bacon
2 Tbsp olive oil
2 Tbsp pepper
2 servings or 2 1/2 cups paleo mayo

Preheat oven to 350. Line two cookie sheets with aluminum foil. Pour 2 tablespoons of olive oil on one and roll the chicken breasts in the oil. Salt and pepper both sides. Spread bacon out on the other sheet. Place both sheets in the oven. Cook chicken until it reaches a temperature of 180. Bacon should be so crispy that once it cools it would be stiff as a board. Turn it as needed. If it cools and isn’t as crispy as you thought, stick it back in! With both in the oven it should take an hour or more so keep checking on it, but don’t get to hasty ­čÖé Once the chicken and bacon have cooled, use scissors to cut them both into small pieces. Add mayonnaise, stir. Add remaining ingredients except broccoli, stir. Then add broccoli. If you add the broccoli too soon it can soak up all of your mayonnaise and the other ingredients will seem dry. Also, just using the florets helps keep a more uniform coating of mayonnaise.

This is a party must! Instead of broccoli florets use a spoon to scoop the chicken salad onto thick slices of cucumber. It’s also great served over mixed greens.

*I’d like to admit that after seeing Paula Dean wearing onion goggles I got out my swim goggles and they really help to curb the crying effect. Sometimes I also like to food process the onion into the mayonnaise before I coat the other ingredients with it.


BMT Salad (paleoish)

6 Sep


3 oz salami
3 oz ham
3 oz pepperoni
2 oz colby jack cheese (optional)
1 cup mixed greens
1/3 diced red bell pepper
1/4 sliced cucumber
10 black olives whole or sliced
2 Tbsp diced tomato
3 Tbsp Spicy Mustard Dressing

I cut the meat up with scissors to make it easier to eat with a fork. Do your best to find meat with the least amount of additives. That and colby jack make this “paleoish.” My son likes this salad without the salad greens and he never leaves an olive on the plate! I could eat this all week and never get tired of it, yum.

Lemon Dill Tuna- now with dill :)

2 Sep


It needs to be said sometimes that we are all human. I added this recipe and forgot to add the measurement of dill, so if you happen to see a mistake I’ve made, please let me know for the good of all that is paleo, ha ha.

4 5 oz cans tuna in water
Tbsp onion powder
Tbsp dijon mustard
2 tsp lemon juice
2 tsp dill
tsp parsley
1/2 tsp salt
1/2 tsp garlic
1/2 cup homemade mayo

Serve over greens or as a vegetable dip with carrots, cucumbers, or bell peppers.