Lean Paleo Meal Plan Winter 2016

7/25/2019 Lean Paleo Meal Plan Winter 2016

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Winter2016


2/30

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WhatisTheLeafSystem?The Leaf system is the only diet in the world that specificallyfocuses on skyrocketing your energy and improving yourhealth naturally by providing the body all of the nutrients itneeds for optimal health while you lose weight in a verysystematic and extremely simple way.

"I am loving the leaf system The thickies are all delicious,

and so are the other recipes. I've lost six pounds in a week

and a half. My skin is glowing, and my energy levels are

very high. Usually, this time of year, I have to drink several

cups of coee and take naps in the stockroom, but I have

energy for days. Rachel Bachman

5 Facts about The Leaf System...

1) You dont have to count calories

All the hard work has been done for you so you dont have

to. All meals are already calorie counted to ensure youmeet your weight loss goals.

2) All meals are balanced

This is not a low carb, high carb, low protein, high protein,low fat, high fat diet or other faddy diet. This is a properlybalanced healthy paleo meal plan for life. It contains meals

you would happily feed your entire family.

3) All ingredients can be bought at your local store.

This system is based on using real foods, notexpensive, strange, ingredients that can onlybe purchased online. That means you canalso cook these meals for your whole familyand still lose weight.

4) This is the only diet out there to focus on an

abundance of leafy greens.

The best thing is you cant taste them and

dont have to chew them. Eat your greenswithin a smoothie that tastes like dessert! (Ipromise you are going to love these recipes!)

5) Recipes are selected to save you time in

the kitchen.

At least 2 of your meals each day will takejust minutes to prepare. Batch cooking is

encouraged to save you time and money.This is a diet that is not going to cost you asmall fortune in ingredients that you neveruse again. At least 2 of your meals areportable so they go where you go. You wontbe a slave to your kitchen on this diet.


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The Leaf System is a diet for life

The Leaf System is based on the principle of turning over anew leaf which means you eat foods that are good for you.They are good for you today, and tomorrow you will reapthe rewards of this healthy food. This is a diet that is goingto add energy to your life, rather than robbing you of yourhealth.

If you're ready to turn over a new leaf by eating balanced,

delicious, healthy, quick meals saving you time in the

kitchen, no calorie counting, giving you the best health of

your life by eating the most nutritious food on the planet,

you are ready for The Leaf System.

HowtojoinTheLeafSystem?If you would like to get one of these new meal plans everysingle month, plus access to our thriving Facebookcommunity support group, all video tutorials, giveaways

and contests, and more then please go to:

http://www.theleafsystem.com/start/

We open the doors 4 times per year or when we have anopening so please add your name to the wait list if thedoors arent currently open.

In the meantime, you may like to join ourLean Green Smoothie Challenge to help you

kick start your health and drop inches thehealthy way.

Join the FREE challenge by clicking the linkbelow

http://www.greenthickies.com/challenge


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HowtofollowthismealplanYou can choose to have a Green Thickie for breakfast atleast 5 days per week. For lunch you have a choice of aGreen Thickie (great for those in a rush) or a salad (if youhave more time to prepare food and eat it). Eat one of thedinners for dinner.

You dont have to make a different recipe every day. Youcan make the same breakfast, lunch or dinner as often asyou want. This will save you time and help you to stick to

the plan. When you get bored, try a different recipe.

Plan your full week in advance. Be realistic about the timeyou have, write your shopping list and if you need to,allocate one day to make a batch of dinners.

You can chop and freeze your Green Thickie ingredients inindividual portions so they are ready to throw in yourblender in the morning. I prefer to make my Green

Thickies the previous evening for the next day.

If you are too busy to prepare your lunches, make a doublebatch of Green Thickies and have one for lunch too. I havebeen eating this way for years and it really helps me tostick to a healthy diet as I lead a very busy life.

MealandingredientswapsFeel free to swap the recipes in the plan for differentrecipes in the plan. You can also switch the recipes in thismonthly plan for previous monthly recipes. If this is yourfirst month following The Leaf System you will have morerecipes to choose from next month.

You can switch any of the meal around. You can even eatthe same dinner all week or the same breakfast or lunch allweek if it makes it easier for you.

Other ways to save time following this plan is to cook abatch of each dinner recipe, eat one portion and freeze theother portions for later on in the month.

You can switch similar ingredients within recipes. Forexample you can switch the type of oil, substitute anothertype of meat for a different type (as long as its in a naturalstate and the same weight).

You can switch any vegetables for one another. (notincluding potatoes).

You can leave out ingredients you dont like and substituteany of the seasonings for different ones.


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SnacksThere are no snacks on this meal plan during the week.This is because busy people often dont have time to snack.But I do know that some people like to or need to snack sodont worry this plan is still suitable for you.

If you know you wont make it from one meal to anotherwithout a snack, split your meal in half and have 6 mealsper day instead of 3. This is a very good way to keep yourblood sugar levels stable.

At the weekend you are allowed to have 1 snack per daywhich is 250 calories or less. This can be anything youwant it to be (small bar of chocolate, glass of wine, packetof crisps/chips).If you are detoxing, want to stick strictly to the paleo diet ortrying to avoid certain foods, I suggest adding in snacksthat fit with your special diet, or simply having biggermeals on Saturday and Sunday if you dont want to snack.

The only other time that snacks are appropriate is if youare a man, are taller than average, or are very activeduring the day or do regular intense workouts. I wouldsuggest adding 250 calories to your diet every day basedon foods you enjoy from this plan.

CopingwithhungerpangsandcravingsIf you are new to healthy eating and you are strugglingwith cravings or hunger pangs, then please eat something.

This is not a starvation diet. It is all about helping you tolose weight in a healthy way and learning correct portionsizes.

It is far better to choose something healthy to eat when youare hungry and your body is telling you to eat, rather than

trying to use willpower alone and bingeing on junk foodlater in the day. Choose foods that are similar to theingredients listed on the diet plan if you need to eat toavoid hunger pangs.

Your body will need time to adjust to this type of diet soplease dont beat yourself up if this happens. It is quitelikely to happen when you first start, so be prepared for thiswith extra portions of your meals or healthy snacks that are

based on ingredients in this diet plan such as fruit,vegetables and nuts and seeds.

You may not lose weight if you dont stick to this diet exactlyduring the first couple of weeks, but you are doing yourbody the world of good. You will get used to eating like thisand your cravings will melt away. So stick with it. Onceyour body gets used to eating like this it will become easy.Whatever you do, please dont give up.

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6/30

Basic Green

Thickie

Calories

374

Leaves

1Salmon Salad

Calories

464

Leaves

1

Grilled Salmon

and Avocado

Calories

370

Leaves

01208

Green Thickies

Ultimate Fat

Burner

Calories

434

Leaves

1Egg Salad

Calories

544

Leaves

1

Zucchini Pesto

Pasta

Calories

410

Leaves

11388

Lemon Meringue

Pie Smoothie

Calories426

Leaves1

Fruit Salad Calories258

Leaves0

Chicken Dippers Calories541

Leaves1

1225

Cold and Flu

Busting Coconut

Orange Smoothie

Calories

463

Leaves

1

Chicken Salad

with

Strawberries

and nuts

Calories

485

Leaves

1Pizza Casserole

Calories

420

Leaves

01368

Homemade

Orange Refresher

Calories

409

Leaves

1

Beef Broccoli

slaw salad

Calories

455

Leaves

1 Mushroom Tacos

Calories

400

Leaves

1 1264

Cauliflower

Breakfast Hash

Calories

453

Leaves

0

Chicken

Avocado salad

Calories

368

Leaves

1

Homemade

Chicken & Kale

Soup

Calories

224

Leaves

11045

Pumpkin muns

Calories

252

Leaves

0

Tuna Curry

Salad

Calories

199

Leaves

1Mini meat loaf

Calories

523

Leaves

1974

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Lean

Paleo

Meal

Plan

Breakfast Lunch Dinner Total


7/30

Breakfast

Recipes


8/30

BasicGreenThickie

Ingredients! 1 cup Water

! 1 cup Spinach or chard or 1

scoop powdered greens

!

avocado OR 1 banana OR

large cooked sweet potato or 2

raw pastured eggs (will make it

more watery unless you reduce

the amount of water)

! 2 tablespoons sunflower seeds

! 4 small pitted dates or 2 large

pitted dates

! 1 banana

SERVES: 1 CALORIES PER SERVING: 374 PORTION OF LEAFY GREENS PER SERVING: 1

1. Blend all ingredients until smooth.2. Add ice or frozen fruit to cool the smoothie

down, or make in advance and store in the

fridge for up to 3 days.

3. For larger blenders, you may have to makemore than 1 portion at once. I suggest

making a double portion and having one

portion for breakfast and one for lunch, or

save one for the next day.

4. This recipe is designed to be a base, so feelfree to add your own flavours to it such as

citrus, extracts, cacao, stevia, vanilla,

cinnamon, nutmeg, ginger.

Instructions

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9/30

GreenThickiesUltimateFatBurner

Ingredients! 1 cup cooled green tea

! can coconut milk

! 1 cup spinach or chard or 1 scoop

powdered greens

! avocado


pitted dates

! grapefruit

! Juice of 1 lemon









4. If you need to add additional sweetener tothis recipe, I suggest you use liquid stevia as

it doesnt contain additional calories.

Instructions

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10/30

LemonMeringuePieSmoothie

Ingredients! 1 cup water


powdered greens

!

avocado OR 1 banana OR





! 2 bananas


pitted dates

! 1 tablespoon pecans

! Juice of 1.5 lemons

! teaspoon cinnamon

! pinch nutmeg









Instructions

()


11/30

ColdandFluBustingCoconutOrangeSmoothie

Ingredients! cup orange Juice (freshly

squeezed is better)

! cup coconut milk (from a can/

tin - not a carton)


powdered greens

! avocado OR 1 banana OR





! 3 clementines

! Juice from 1 lemon

! 1 teaspoon ginger (fresh is best)









Instructions

((


12/30

HomemadeOrangeRefresher

Ingredients! cup orange juice

! cup almond milk (or other non

dairy milk, nut or seed milk)

!

1 cup spinach or chard or 1 scoop

powdered greens

! avocado OR 1 banana OR





!2 oranges

! cup ice

! 1 date

! teaspoon vanilla extract

! 1 teaspoon orange zest









Instructions

(!


13/30

CauliflowerBreakfastHash

Ingredients! pound (340g) cauliflower

! 6 slices of bacon

! 1 medium onion

!

2 cloves garlic

! Juice from half a lemon

! 2 Tablespoon coconut oil

! 4 eggs

! Sea salt and pepper to taste

! 1 tablespoon fresh parsley


1. Cook the bacon in a frying pan until crispy(about 10 minutes).

2.

Remove the bacon from the pan and set aside,but leave the bacon fat in the pan.

3. Chop the cauliflower, garlic and onion. Add it

to the pan and cook 2 to 3 minutes or until it

starts to brown.

4. Add the salt and pepper.

5.

Add a small amount of water. Cover the panand cook until the cauliflower is tender for 7

minutes or so. Return the bacon to the pan.

6. Add the lemon juice and cook for another 2minutes; then remove from the heat and

sprinkle fresh parsley on top.

7.

Serve with eggs cooked to taste.

Instructions

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14/30

PumpkinMuffins

Ingredients! cup coconut flour/almond

flour or ground almonds

! cup pumpkin puree (canned

or homemade: To make your

own roast a pumpkin, remove

the seeds and skin and mash) if

you cant get pumpkin, use

roasted sweet potato, mashed

with the skin removed

! cup maple syrup or honey

!6 eggs

! teaspoon baking soda/

bicarbonate of soda

! 1 teaspoon ground cinnamon

! teaspoon ground ginger

! teaspoon ground cloves

! 1 teaspoon apple cider vinegar

(or lemon juice)


1. Grease muffin tin with coconut oil. Preheat theoven to 350/176 C. In a large mixing bowl,

combine all of the ingredients and stir well witha whisk. The batter should not have clumps.

2. Fill the muffin tin and bake for 25 to 30

minutes, until the edges are golden and the

muffins are firm. You can insert a toothpick

and it should come out clean. Allow to cool in

the pan, then transfer to a wire rack to coolcompletely. Muffin papers can also be used to

avoid sticking.

3. Muffins can be stored in a sealed container inthe fridge for up to one week, or in the freezer

for up to 6 months.

Instructions

*Note: 3 muffins per serving.

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15/30

Lunch

Recipes


16/30

SalmonSalad

Ingredients! 2 cups spinach

! avocado

! ripe nectarine or tangerine or

orange pieces

! cup chopped tomatoes

! !cup raw pecans

! 4 oz. (113 g) fresh wild salmon

with skin or your favorite fish (or

chicken if you dont eat fish)

! 2 teaspoons coconut oil

!2 teaspoons, walnut or olive oil

! 3 teaspoons fresh lemon juice or

apple cider vinegar

! teaspoon Dijon mustard

! Salt and pepper to taste


1. Add coconut oil and heat a cast iron pan overmedium heat.

2.

Place the salmon skin side down in the centerof the pan and sear for 2-3 minutes, turn the

salmon over and cook for another 2 minutes

until cooked through. Turn offthe heat and

cover.

3. Combine the spinach, avocado, fruit,tomatoes, and pecans.

4. Blend the freshly squeezed lemon juice with

the Dijon mustard, and slowly whisk in the

walnut/olive oil to emulsify. Season with freshly

ground pepper and sea salt to taste.

5. Dress the spinach salad with the vinaigretteand top with the salmon.

Instructions

(*


17/30

EggSalad

Ingredients! 4 eggs (pasture raised is best)

! 1 avocado

! 1 celery stalk

!

1 salad/green onion


! 1 teaspoon mustard

! 1 cup lettuce or spinach


1. Hard boil the eggs.2. Bring a cold pan of water to boil, add the

eggs and a pinch of salt.3. Cover the pan. When the water is boiling

turn offthe heat and leave for 10 minutes.

4. The eggs should be hard boiled.5. Run them under cold water and peel them.6. Chop the eggs.7.

Chop the avocado, celery, onions and

lettuce.

8. Mix all ingredients except for the lettuce in abowl. Serve on a bed of lettuce or Spinach.

Instructions

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18/30

FruitSalad

Ingredients! 2 bananas

! 4 peaches or 2 mangos

! 2 cups strawberries

!

2 cups blueberries

! 1 apple

! 1 teaspoon lemon juice


1. Combine all of the fruit in a large bowl, stir inlemon juice and refrigerate. This salad

doesnt keep as long because the bananaswill brown store in an airtight container.

Instructions

(&


19/30

ChickenSaladwithStrawberries&Nuts

Ingredients! 1 pound (450g) cooked chicken

breast (pastured chicken is

better)

!

1 teaspoons nut oil or olive oil

! 2 cups strawberries

! cup macadamia nuts,

! 1 stalk celery

! 1 cup lettuce of choice

! 3 tablespoons mayonnaise,

preferably homemade or at

least organic

! 2 tablespoons basil

! 1 tablespoon lemon juice

! salt and pepper to taste


1. If you need to cook the chicken, placechicken in oven at 350/175C degrees in

shallow baking dish.2. Cook for 20 minutes or until no longer pink in

the middle.

3. Shred the chicken with a fork.4. Chop the rest of the ingredients.5. Place the chicken in a bowl and add the

remaining ingredients. Mix and enjoy.

6. Serve on a bed of Romaine lettuce orspinach leaves.

Instructions

('


20/30

BeefBroccoliSlawSalad

Ingredients! cup broccoli

! cup carrots

! pound (220g), cooked roast

beef

! 1 teaspoon olive oil

! teaspoon Salt and Pepper

! 1 teaspoon Lemon juice

! cup cherry tomatoes


1. Chop the broccoli and carrots finely and slicethe roast beef.

2.

Add all ingredients to a bowl and mix so thatoil and lemon juice cover the entire salad.

Instructions

!)


21/30

ChickenAvocadoSalad

Ingredients! 4 cooked chicken breasts

(pastured chicken is better)

! Two avocados

!

1 small green cabbage

! 5 green/salad onions

! Juice of 2 limes

! 2 handfuls of fresh cilantro/

coriander

! 1 cucumber

! Salt to taste


1. Chop all the ingredients.2. Mix all ingredients in a large bowl. Enjoy.

Instructions

!(


22/30

TunaCurrySalad

Ingredients! 1 can tuna (160g)

! apple

! 2 tablespoons parsley

!

1Tablespoon of mayonnaise

(Homemade or organic is best)

! teaspoon curry powder

! salt to taste

! lime juice

! 1 cup lettuce or spinach


1. Peel and chop the apple, chop the parsley.2. Juice the lime and add the apples. Mix well.

3.

Add the tuna, parsley, mayo, curry powder,and salt. Mix well.

4. Serve on a bed of lettuce or spinach.

Instructions

!!


23/30

Dinner

Recipes


24/30

GrilledSalmon&Avocado

Ingredients! 2 lbs salmon / 900G cut into four

pieces

! 1 tablespoon olive oil

!

1 teaspoon sea salt

! 1 teaspoon ground cumin

! 1 teaspoon paprika powder

! 1 teaspoon onion powder

! teaspoon ancho chili powder

! 1 teaspoon black pepper

! 1 avocado

! small red onion

!

Juice from 2 limes

! 2 tablespoons cilantro


1. Combine the salt, chili powder, cumin,paprika, onion and black pepper together.

Rub the seasoning mix and olive oil on to thesalmon

2.

Leave in the refrigerator for at least 30

minutes.

3. Pre-heat the grill to maximum4.

Chop the avocado, onion, cilantro, and mix

with the lime juice, and salt. Refrigerate untilready to use.

5. Grill the salmon for about 5 minutes until it isas brown as you like it.

6. Transfer the salmon to a plate and add theavocado mix on top of the salmon.

Instructions

!$


25/30

ZucchiniPestoPasta

Ingredients! 2 large zucchini

! 1 cup cherry tomatoes

! Sea Salt to taste

!

!cup walnuts

! 1 head roasted garlic

! 2 cups fresh basil

! 1 tablespoon lemon juice

! cup olive oil


1. Pre-heat the oven to 350F / 175C

2.

Bake the walnuts in the oven for 10 minutes until brown3.

Add the walnuts, the peeled roasted garlic with a pinch

of salt to a food processor. Pulse until it looks like

crumbs.

4. Add the basil and lemon juice and start the processor.Slowly add in the olive oil while the processor is still

running.

5.

Keep stopping and scraping down the sides andcontinuing to process until it resembles small crumbs.

InstructionsPesto

1. Use a spiralizer or a julienne peeler to make zucchininoodles.

2. Add the noodles to the tomatoes and pesto and mixwell.

Pasta

!%


26/30

ChickenDippers

Ingredients! 1 lb (450G) chicken breast

! 1 egg

! cup ground almonds (almond

flour) or coconut flour

! teaspoon sea salt

! teaspoon Paprika

! teaspoon ground coriander

! teaspoon ground cumin

! 2 cups of mixed salad leaves


1.

Pre-heat the oven to 425F/ 218 C

2.

Beat the egg in a bowl

3.

Mix the ground almond with the spices and placeon a plate

4. Cut the chicken into strips and dry it with papertowel

5. Dip each chicken strip into the egg then into thealmond mixture making sure all the sides are

coated.

6.

Place on to a baking tray (either line with

parchment paper or use a silicon liner)

7.

Bake for 15 minutes turning once until they are

thoroughly cooked. (temperature should be

425/180F inside chicken, or until juices run clear or

not pink inside)

8.

Serve on a bed of mixed leaves

Instructions

!*


27/30

PizzaCasserole

Ingredients! 1 lb (450G) ground/minced

beef browned

! 1 cup (8 ounces) tomato sauce/

passata/chopped tomatoes,

(make sure tomatoes are the

only ingredient)

! 1 tablespoon Italian seasoning

! teaspoon garlic powder

! teaspoon sea salt

! teaspoon oregano

! medium, zucchini/courgette!

1 cup cauliflower

! 2 garlic cloves

! 2 eggs

! 3 tablespoons coconut flour

! 1 tablespoon melted coconut oil

! teaspoon sea salt


1.

Preheat oven to 400 F/200 C, and lightly grease a 9 x 11 inch

casserole dish.

2.

Using a large fry pan, brown ground beef.

3.

Add the tomato sauce, Italian seasonings, garlic powder,oregano, and sea salt to the pan. Stir and heat over medium high

heat until bubbling. Turn heat to low and cover. Simmer for 6

minutes.

4.

In food processor add the zucchini, cauliflower, and garlic cloves.

Process until it look like rice granules. If you dont have a food

processor you can use a grater.

5.

In large mixing bowl combine the zucchini, cauliflower, garlic, 2

eggs, 3 tablespoons coconut flour, 1 tablespoon coconut oil, and

teaspoon sea salt. Mix together until a paste like dough forms,

and make sure you break up any clumps.

6.

Take veggie crust dough and spread it evenly across the bottom

of the casserole dish with the back of large spoon or spatula.

7.

Spoon ground beef into casserole dish and spread across the

crust layer.

8.

Bake in oven for 30 minutes or until top of casserole is browning

and crust is done.

9.

Remove and serve. *Servings can be frozen for later.

Instructions

!+


28/30

MushroomTacos

Ingredients! 4 Portobello mushrooms

! large onion

! lb (0.2 kg) ground/minced beef

!

red chili pepper

! 1 clove garlic

! tablespoon coconut oil

! 1.5-2 tablespoons taco seasoning

! sea salt

Toppings

! fresh cilantro/coriander

!

2 green/salad onions

! cup cherry tomatoes

! cup black olives

! 1 avocado

! 2 tablespoons lime juice

! teaspoons salt

! 2 cups mixed leafy greens


1.

Preheat oven to 400 F/200 C

2.

Cook the onions in the coconut oil in a large frying

pan over medium heat until soft.3.

Remove stems and spoon out mushroom insides.

Dice the insides finely and add to onions.

4. Add the ground beef and chili peppers to the pan.

Once browned, add the taco seasoning and salt to

taste.

5.

Bake the mushrooms for 10 minutes face down for 10

minutes then turn over and bake for another 10minutes.

6.

Mash the avocado with the lime juice and salt to

make guacamole.

7.

Add the ground beef into the mushrooms, followed

by tomatoes, olives, green onions, and cilantro/

coriander.

8.

Serve with a side salad of mixed leafy greens.

Instructions

!&


29/30

HomemadeChicken&KaleSoup

Ingredients! 32 ounces/900 ml chicken broth

(store bought or homemade)

! 1 stalk celery

!

6 carrots

! 1 small yellow onion or large

onion

! 1 head of kale or two handfuls of

kale

! 2 large chicken breasts


! Oregano, thyme or other spices

to taste


1. Place all the ingredients, except the kale in alarge pan over a medium heat and cook until

the chicken is fully cooked for about 30minutes.

2. Break the chicken up with a fork.3. Then stir in your kale and cook an additional

5 minutes. Make sure the kale stays green.

Instructions

!'


30/30

MiniMeatloaf

Ingredients! 2 pounds/900g ground/minced

beef

! One large head of spinach or

two handfuls

! 2 carrots

! 1-2 teaspoons coconut oil

! 1 medium onion

! 6 ounces/ 170g mushrooms

! 4 eggs

! !cup coconut flour

! salt and pepper to taste

!

2 teaspoons onion powder

! 1 teaspoon garlic powder

! 1 teaspoon dried thyme or

oregano or sage or a mixture

! teaspoon grated or ground

nutmeg


1.

Preheat oven to 375 degrees F/ 190C

2.

Grease two muffin tins, or enough for 18 muffins

with coconut oil3.

Chop the spinach, squeeze out the excess water and

set aside.

4. Heat a pan on a medium heat, add the coconut oil

and fry the onions and mushrooms until the onions

are translucent and the liquid has cooked out of the

mushrooms. Add the beef and cook until brown.

5.

Place the ground/minced beef in a bowl, add theveggies, beat the eggs and add those, coconut flour

and all the spices. Use your hands to mix well but

preserve the veggies and dont over mix.

6.

Fill muffin tin to the top of each cup.

7. Cook for 20-30 minutes.

8. Allow to cool and use a knife to loosen meatloaves

from sides of the pan before removing.

Instructions

*Note: 6 mini loaves per serving.

Lean Paleo Meal Plan Winter 2016

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Transcript of Lean Paleo Meal Plan Winter 2016