Cheat Sheet - Vitamin C
PALEO LEAP CHEAT SHEET
THE LOW-COOKING
MEAL PLAN
LOVE PALEO BUT HATE TO COOK? OR MAYBE YOU JUST DON’T HAVE TIME? Here’s a week of meals that pull out all the stops to minimize kitchen time.
THE TRICK IS THE ONE “COOKING DAY,” ON DAY 1. Schedule this day for a weekend or day off. On Day 1, you’ll get yourself all set for the week, so you can stay out of the kitchen on the other days.
Recipes as given will feed 2 adults; scale up or down depending on how many mouths you have.
DO I HAVE TO COOK ANYTHING?
DAY 1
Yes; today is your one big cook-up day for the whole week.
You’ll spend about 1-2 hours of total active cook time today (not counting the time that your recipes spend in the oven while you do other things).
Here’S wHat tO dO:
* COOK A BATCH OF EGG MUFFINS. (15-20 minutes of work) Do this first, since you’ll be eating them for breakfast. Scramble 18 eggs together. Chop up 1 head of broccoli (or whatever vegetables you like) and stir it in. Add salt and pepper to taste. Pour into 18 greased muf fin cups. If you don’t have muf fin trays, use any container that will conveniently let you divide the cooked eggs into 6 por tions. Bake until centers are set.
* COOK T WO CHICKENS. (10-15 minutes of work) Rub two chickens with salt and pepper. Put both in the oven (at the same time), and roast until done (1-2 hours, depending on size). When both chickens are done, car ve each into pieces as follows: 2 breasts, 2 legs (including thigh + drumstick), 2 wings, and the rest of the carcass. Put all the meat from Chicken 1 in the fridge. Put all the meat from Chicken 2 in a container and freeze it. Save both carcasses for stock or soup (in the fridge or in the freezer). * You’ll notice that the chicken wings aren’t officially used in the meal plan; these are for snacks whenever you want them.
* TOSS SOME CUBAN SHREDDED BEEF IN THE SLOW-COOKER. (20 minutes of work). Do this 8 hours before dinner time. When
you finish Step 6 of the recipe (this should be just before you’re ready to eat dinner), remove the beef from the skillet, add a little extra cooking fat, and throw in some pre-sliced bell peppers and onions. Let the peppers and onions cook until sof t; then ser ve the beef with the vegetables.
* HARD-BOIL 8 EGGS (5 minutes of work). You won’t be eating these today; just boil them and stash them in the fridge.
BREAKFAST: Each person eats 3 egg muffins (or 1/6 of the total recipe each), along with a baked sweet potato (poke some holes with a fork, and microwave 4-5 minutes on each side until soft).
DAY 2 BREAKFAST: Each person eats 3 egg muffins (or 1/6 of the total recipe each), plus one baked sweet potato.
DAY 3 BREAKFAST: Hard-boiled eggs (3-4 each, depending on your appetite) with a piece of fruit. these are the eggs you hard-boiled on day 1.
LUNCH: 1 chicken leg (drumstick and thigh) over salad greens for each person. add your favorite toppings and whatever dressing you like (olive oil and vinegar, mustard, or a Paleo-friendly store-bought dressing).
BREAKFAST: Hash leftovers (from last night). Also take Chicken 2 out of the freezer to defrost this morning so you’ll have it come dinnertime.
DAY 5 BREAKFAST: Each person eats 3 egg muffins (or 1/6 of the total recipe each – this should be the last of the egg muffins), plus a baked sweet potato
A few minutes of microwaving, and you have to open a can.
LUNCH: Each person eats 1 chicken breast over mixed greens with your choice of salad toppings and dressing.
BREAKFAST: Hard-boiled eggs (3-4 each) and a piece of fruit.
DAY 7 BREAKFAST: Cold salmon left over from yesterday with melon slices (or your favorite fruit)
DINNER: no-effort salmon salad: chop up two cucumbers and an avocado, upend a can of salmon over the top, and sprinkle with olive oil and balsamic vinegar. toss and serve.
DO I HAVE TO COOK ANYTHING? Only for dinner (approx. 10 minutes)
LUNCH: The rest of the Cuban beef, served over salad greens of your choice, with whatever toppings and dressing you like.
DINNER: Quick’n’dirty hash: throw 2 pounds of ground meat (your choice) in a skillet with 2 potatoes* or sweet potatoes, an onion, a head of broccoli, and whatever other vegetables you like. Cook until meat is done and vegetables are tender. Eat half now and save the other half in the fridge.
DO I HAVE TO COOK ANYTHING? A few minutes of microwaving.
LUNCH: Baby spinach topped with avocado, red onion, and canned sardines (plan on 1 avocado and 2 tins of fish per person. You can also replace the sardines with any other canned meat if you don’t like them).
DINNER: Each person eats one chicken leg from Chicken 2. For a vegetable side, microwave a bag of frozen broccoli/ cauliflower mix and dress it up by tossing it with canned olives, olive oil, and a pinch of rosemary and oregano.
DO I HAVE TO COOK ANYTHING? A few minutes of microwaving plus dinner (10 minutes).
LUNCH: Salad with 1 chicken breast each over mixed greens. to add flavor, serve with spicy brown mustard and balsamic vinegar, or your favorite dressing/ toppings. While you’re making dinner, also hard-boil another breakfast’s worth of eggs (for tomorrow).
DAY 6
Hint: if you’re packing lunch for work tomorrow, look down at the lunch written for tomorrow and pack it up tonight so you won’t be rushing in the morning. That goes for all the other days, too; all lunches on this plan are designed to be easily packable.
DO I HAVE TO COOK ANYTHING?
*Yes, white potatoes are Paleo! You can read about this here.
DAY 4
DINNER: Cuban shredded beef with the vegetables you added to the pan.
DINNER: Sausage hash with fried onions and potatoes. You can buy pre-cooked sausages so all you have to do is warm them up. Fry the onions and potatoes (plus any other vegetables you like) in any Paleo cooking fat and stir the sausages in. Make a double portion and put the rest right into your lunchbox for tomorrow.
DO I HAVE TO COOK ANYTHING? Only dinner (about half an hour)
LUNCH: Leftover sausage hash. if you want some more vegetables with that, grab a handful of baby carrots from the fridge and bring them with mustard or mayonnaise for dipping.
DINNER: Salmon Florentine (make as written; eat all the spinach and save the leftover salmon). after dinner, also take out your precooked shrimp and put them in the fridge to defrost.
DO I HAVE TO COOK ANYTHING?
Only dinner (about 10 minutes of work, 1 hour of cook time).
LUNCH: Shrimp served over salad greens and topped with guacamole (plus whatever other salad toppings you like).
DINNER: Hearty beef stew (make a huge recipe and freeze any extras in individual containers for next week). When you put the stew in to cook, also poke a few holes in a spaghetti squash and stick it in the oven at 400 degrees. an hour later, take it out and serve the stew over the “noodles.”
S EE T HE CORRESPONDING SH OPPING LIST
Copyright © 2013-2014 by Paleo Leap, LLC. All material in this cheat sheet is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
THE LOW-COOKING
MEAL PLAN
LOVE PALEO BUT HATE TO COOK? OR MAYBE YOU JUST DON’T HAVE TIME? Here’s a week of meals that pull out all the stops to minimize kitchen time.
THE TRICK IS THE ONE “COOKING DAY,” ON DAY 1. Schedule this day for a weekend or day off. On Day 1, you’ll get yourself all set for the week, so you can stay out of the kitchen on the other days.
Recipes as given will feed 2 adults; scale up or down depending on how many mouths you have.
DO I HAVE TO COOK ANYTHING?
DAY 1
Yes; today is your one big cook-up day for the whole week.
You’ll spend about 1-2 hours of total active cook time today (not counting the time that your recipes spend in the oven while you do other things).
Here’S wHat tO dO:
* COOK A BATCH OF EGG MUFFINS. (15-20 minutes of work) Do this first, since you’ll be eating them for breakfast. Scramble 18 eggs together. Chop up 1 head of broccoli (or whatever vegetables you like) and stir it in. Add salt and pepper to taste. Pour into 18 greased muf fin cups. If you don’t have muf fin trays, use any container that will conveniently let you divide the cooked eggs into 6 por tions. Bake until centers are set.
* COOK T WO CHICKENS. (10-15 minutes of work) Rub two chickens with salt and pepper. Put both in the oven (at the same time), and roast until done (1-2 hours, depending on size). When both chickens are done, car ve each into pieces as follows: 2 breasts, 2 legs (including thigh + drumstick), 2 wings, and the rest of the carcass. Put all the meat from Chicken 1 in the fridge. Put all the meat from Chicken 2 in a container and freeze it. Save both carcasses for stock or soup (in the fridge or in the freezer). * You’ll notice that the chicken wings aren’t officially used in the meal plan; these are for snacks whenever you want them.
* TOSS SOME CUBAN SHREDDED BEEF IN THE SLOW-COOKER. (20 minutes of work). Do this 8 hours before dinner time. When
you finish Step 6 of the recipe (this should be just before you’re ready to eat dinner), remove the beef from the skillet, add a little extra cooking fat, and throw in some pre-sliced bell peppers and onions. Let the peppers and onions cook until sof t; then ser ve the beef with the vegetables.
* HARD-BOIL 8 EGGS (5 minutes of work). You won’t be eating these today; just boil them and stash them in the fridge.
BREAKFAST: Each person eats 3 egg muffins (or 1/6 of the total recipe each), along with a baked sweet potato (poke some holes with a fork, and microwave 4-5 minutes on each side until soft).
DAY 2 BREAKFAST: Each person eats 3 egg muffins (or 1/6 of the total recipe each), plus one baked sweet potato.
DAY 3 BREAKFAST: Hard-boiled eggs (3-4 each, depending on your appetite) with a piece of fruit. these are the eggs you hard-boiled on day 1.
LUNCH: 1 chicken leg (drumstick and thigh) over salad greens for each person. add your favorite toppings and whatever dressing you like (olive oil and vinegar, mustard, or a Paleo-friendly store-bought dressing).
BREAKFAST: Hash leftovers (from last night). Also take Chicken 2 out of the freezer to defrost this morning so you’ll have it come dinnertime.
DAY 5 BREAKFAST: Each person eats 3 egg muffins (or 1/6 of the total recipe each – this should be the last of the egg muffins), plus a baked sweet potato
A few minutes of microwaving, and you have to open a can.
LUNCH: Each person eats 1 chicken breast over mixed greens with your choice of salad toppings and dressing.
BREAKFAST: Hard-boiled eggs (3-4 each) and a piece of fruit.
DAY 7 BREAKFAST: Cold salmon left over from yesterday with melon slices (or your favorite fruit)
DINNER: no-effort salmon salad: chop up two cucumbers and an avocado, upend a can of salmon over the top, and sprinkle with olive oil and balsamic vinegar. toss and serve.
DO I HAVE TO COOK ANYTHING? Only for dinner (approx. 10 minutes)
LUNCH: The rest of the Cuban beef, served over salad greens of your choice, with whatever toppings and dressing you like.
DINNER: Quick’n’dirty hash: throw 2 pounds of ground meat (your choice) in a skillet with 2 potatoes* or sweet potatoes, an onion, a head of broccoli, and whatever other vegetables you like. Cook until meat is done and vegetables are tender. Eat half now and save the other half in the fridge.
DO I HAVE TO COOK ANYTHING? A few minutes of microwaving.
LUNCH: Baby spinach topped with avocado, red onion, and canned sardines (plan on 1 avocado and 2 tins of fish per person. You can also replace the sardines with any other canned meat if you don’t like them).
DINNER: Each person eats one chicken leg from Chicken 2. For a vegetable side, microwave a bag of frozen broccoli/ cauliflower mix and dress it up by tossing it with canned olives, olive oil, and a pinch of rosemary and oregano.
DO I HAVE TO COOK ANYTHING? A few minutes of microwaving plus dinner (10 minutes).
LUNCH: Salad with 1 chicken breast each over mixed greens. to add flavor, serve with spicy brown mustard and balsamic vinegar, or your favorite dressing/ toppings. While you’re making dinner, also hard-boil another breakfast’s worth of eggs (for tomorrow).
DAY 6
Hint: if you’re packing lunch for work tomorrow, look down at the lunch written for tomorrow and pack it up tonight so you won’t be rushing in the morning. That goes for all the other days, too; all lunches on this plan are designed to be easily packable.
DO I HAVE TO COOK ANYTHING?
*Yes, white potatoes are Paleo! You can read about this here.
DAY 4
DINNER: Cuban shredded beef with the vegetables you added to the pan.
DINNER: Sausage hash with fried onions and potatoes. You can buy pre-cooked sausages so all you have to do is warm them up. Fry the onions and potatoes (plus any other vegetables you like) in any Paleo cooking fat and stir the sausages in. Make a double portion and put the rest right into your lunchbox for tomorrow.
DO I HAVE TO COOK ANYTHING? Only dinner (about half an hour)
LUNCH: Leftover sausage hash. if you want some more vegetables with that, grab a handful of baby carrots from the fridge and bring them with mustard or mayonnaise for dipping.
DINNER: Salmon Florentine (make as written; eat all the spinach and save the leftover salmon). after dinner, also take out your precooked shrimp and put them in the fridge to defrost.
DO I HAVE TO COOK ANYTHING?
Only dinner (about 10 minutes of work, 1 hour of cook time).
LUNCH: Shrimp served over salad greens and topped with guacamole (plus whatever other salad toppings you like).
DINNER: Hearty beef stew (make a huge recipe and freeze any extras in individual containers for next week). When you put the stew in to cook, also poke a few holes in a spaghetti squash and stick it in the oven at 400 degrees. an hour later, take it out and serve the stew over the “noodles.”
S EE T HE CORRESPONDING SH OPPING LIST
Copyright © 2013-2014 by Paleo Leap, LLC. All material in this cheat sheet is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being.
