Below you will see some of the most simple and delicious recipes, which will support your energy, keep you full and satisfied during the first 30 days and will remain your favorites through the rest of the program. There are 7 recipes in each category, one for each day of the week.
BREAKFASTS
all recipes serve 2 portions, so that you can make them at the same time, and store one for the next day or meal
Apple coconut omelet
Serves 2
2 small apples – Gala or Fuji
2 tbsp butter or coconut oi
generous dash cinnamon or pumpkin spice
4 whole free range eggs
3 tbsp ground almond meal or another nut meal
2 tbsp coconut flakes, unsweetened
Grate the apple and squeeze out the juice. Melt the butter over medium heat, add the apple and cook it until it becomes slightly golden brown and caramelized. In a bowl combine the egg, almond meal and spices. Add the cooked apple and stir well. Return the mixture to the pan you used to cook the apples, and cook as an omelet until golden on both sides. You may want to do this in two batches, depending on size of pan.
To add more protein, you can serve it with ricotta cheese or just have a couple of slices of bacon on the side.
Turkey avocado BLT rolls
You can make these for breakfast and snacks at work all at once.
Serves 2:
4-6 oz turkey breast
1/2 avocado
4-6 strips bacon
1 large ripe tomato or a few pieces of sundered tomato
butter leaf lettuce or chard / kale for wrapping (any solid green leaf veggie will work)
Cook the bacon and let it drain on a kitchen towel. Prepare each roll by starting with a lettuce leaf, lining it with turkey, a slice of the avocado, bacon and tomato. Roll tightly. To take to work, pack them tightly in a food container.
Time saver: cook bacon in batches and store in airtight container in the fridge to flavor soups, and to include in wraps like this
Click here for inspiration picture.
Garden veggie scramble with cheese (vegetarian)
Serves 2
2 tbsp butter/ghee or flavorless coconut oil
1 medium onion
2 cups mushrooms
1 bell pepper
2 tbsp finely chopped sun dried tomatoes
2 cups spinach
4-6 free range eggs
2 oz sharp raw cheddar cheese (most affordable at Trader Joe’s)
salt and pepper to taste
parsley to top
Heat a skillet over medium heat. Cook the chopped onion until translucent. Add the bell pepper and mushrooms and cook a bit more until slightly soft. While these cook, scramble the eggs and season them with the salt and pepper in a separate bowl. Place the spinach in the skillet and stir until wilted, add the sun dried tomatoes. Now add the eggs and scramble well until all is cooked. You can add the cheese in the end, grated, and sprinkle parsley on top before serving.
This can also be used as a mix for egg muffins (below)
Egg muffins
The concept for these is super simple. We like silicone muffin tins, because they are easy to clean, but any muffin tin you have is great. Watch the video
Once you have the concept down, you can do just about anything with muffin tins and a combination of eggs, veggies and sausage, bacon or ham.
Below are two of our favorite options
Italian sausage egg muffins
Serves 4
1 tbsp olive oil
6 oz italian sausage
6 free range eggs
2 cloves garlic
2 tbsp pesto sauce
4 tbsp chopped black olives
4 cups spinach
salt and pepper to taste
Heat the oven to 375F. In a pan, heat up the olive oil over medium heat, add the garlic, sausage, and wilt the spinach. Add the olives at the end. Spread the mixture evenly across the bottom of muffin tins. Whisk the eggs and pesto sauce. Season with salt and pepper lightly. Pour the eggs on top of the mixture, not filling the tins all the way. Cook for 10-12 minutes or until golden. Cooking time will depend on the size of the tins.
Serve warm or cold. These can be frozen to reheat later and make great snacks.
Bacon or ham wrapped egg muffins
Serves 4
1 tbsp olive oil
8-12 slices of ham or bacon (or turkey bacon for those who prefer that)
6 free range eggs
1 large onion
2 bell peppers
2 small zucchini
2 cups chopped kale
salt and pepper to taste
Heat the oven to 375F. In a pan, heat up the olive oil over medium heat, add chopped onion, finely chopped bell peppers and zucchini and cook until slightly softened. At the end, add the chopped kale. Line each muffin tin with bacon or ham (like you are lining up the wall and bottom – the same way we do with pie crust). Spread the veggie mixture evenly across the bottom of the muffin tins. Whisk the eggs. Season with salt and pepper lightly. Pour the eggs on top of the mixture, just like in the video, not filling the tins all the way. Cook for 10-12 minutes or until golden. Cooking time will depend on the size of the tins.
Check out this photo for inspiration
Loaded greek yogurt
Serves 2
I like to make this in a mason jar, so that I can take it to work as well.
2 cups 2% or full fat greek yogurt
2 cups frozen berries (thaw if eating right away)
1 oz chopped walnuts
2 tbsp chia seeds or hemp seeds
few drops of vanilla extract
Whisk the vanilla into the yogurt until smooth. You can now layer the yogurt, berries, seeds and nuts alternating layers until you build your bowl. If building in a mason jar for later, you can easily use frozen berries.
Winter option to add some spice: use a cooked apple with cinnamon or pumpkin spice instead of berries.
You can also make this with cottage cheese for more protein. If you don’t enjoy the texture of cottage cheese, you can blend it to a smooth consistency first and then use in the recipe.
Click here for inspirational picture
Green protein power smoothie
A good smoothie needs a powerful blender; use a Ninja or Vitamix to make this work best. Generally, we are not fans of cold breakfasts if the weather outside is really cold, so please adjust this to your climate. Australians, enjoy!
Serves 2
4 cups kale or spinach
2 cups berries (fresh or frozen)
1 cup pineapple
1 avocado
2 cups coconut milk or another plant milk
1 lemon (no rind)
6 cubes ice if using fresh berries
2 scoops whey or plant protein of your choice (pea, rice, etc)
Mix everything and serve the two portions out. As you drink your smoothie, please chew it carefully – this allows the sugars from the fruit to start digesting. Many people drink the smoothies like water and that does not allow for good digestion. Enjoy!
Grain free cereal
For those days when you miss cereal.
Serves 2
4 tbsp hemp seeds
4 tbsp slivered almonds
4 tbsp cashew nuts
1 cup coconut flakes (lightly toasted)
fresh berries
1 cup light coconut milk
Mix the dry ingredients and separate in two bowls. Add the coconut milk and top with berries.
If you would rather have this warm, just place everything in a pot and cook over medium heat until desired heat is reached.
Pancakes
Pecan and plantain pancake from Galina
Plain plantain pancakes by Paleo Mom
Plantain fritters with bacon by Chris Kresser
Whey protein pancakes – 4 ingredients requires whey protein powder – by Julie Ruble
Coconut flour pancakes – by Dr Mercola
LUNCH AND DINNER
SOUPS
These soups cook super fast, and they are super shortcuts to more complex recipes. When we make soup, we make a lot. You can portion out and freeze for later.
Thai lemon grass chicken soup
for 8 bowls
Ginger root– 3 tbsp grated or thinly sliced
Garlic – 8 cloves
Lemongrass – two large stalks
Limes – zest of 1 and juice of 1
Coconut milk – 2 cans fullfat
Chicken broth – 4 cups
Chicken – 2 lbs, chopped in bite sized pieces, you can also use tenders and use whole
Coconut oil– 1 tbsp
Bay leaf – 2
Salt/pepper to taste
Start with chopping the ginger and preparing the lemongrass by slicing it lengthwise in thin strips. Peel and crush the garlic. Use a mortar and pestle to crush the grass.
Heat up the oil and place the ginger, garlic and lemongrass. Cook until you can notice the ginger and garlic become translucent.
Add the chicken and cook until the meat turns white. Add salt, pepper, bay leaves. Now you can add the cans of coconut milk and the broth. Boil on medium for 30 minutes.
You can make this soup with fish and shrimp. If so, add all ingredients and cook the soup without the fish and shrimp for 20 minutes. Add the fish and shrimp 8-10 minutes before you are done cooking, so the texture can stay tender.
Before serving take the stalks of lemongrass out. You can cook this soup much longer, the longer you cook the better it tastes. Remember to top with broth as liquid reduces if you choose longer cooking time.
Fast PHO
Pho is a fast food soup – the base is a broth (this is where all the flavor comes from). Then we add the veggies, meat and other toppings to create the soup. Everyone makes their own kind, what matters is the principle.
(if you have time for slow PHO, click here for the best recipe ever)
Serves 8
Ingredients and steps
Make the broth: bring up to boil and cook on medim
3 boxes broth (beef or chicken)
2 sticks cinnamon
4 inches ginger cut in thin rings
1 piece star anise
½ tbsp fennel seeds
salt to taste
Prepare your toppings:
2 lb box cooked grilled chicken from Trader Joes (use any meat leftovers too) cut in small chunks; you can also use shrimp, fish, or any meat you like, just grill and cut in strips
1 lb carrots, sliced
5 stalks celery sliced
2 bunches broccolini, sliced
1 large white onion cut in thin rings
1 cup cilantro – chopped
2 limes – in wedges
optional:
fish sauce
To save time, the first thing you do is let the broth cook with the aromatic spices. Use a large pot and bring broth and spices to a boil. Boil for 20 minutes. Then you bring a second pot to a boil with 3-4 quarts water. You will use that to blanche the vegetables.
Chop the veggies in large bite sizes – carrots in strips, celery in disks and broccoli in strips. Remember that second pot? Dunk everything in there for 2 minutes, so the veggies can slightly soften. Strain, take out and put aside for topping.
To serve:
Place the hot broth in bowls (strain the spices away)
Let each person choose what they want – veggies, meat, cilantro, sauce, limes, fish sauce…Enjoy!
Sweet potato thick soup
For 6-8 bowls
1 box broth chicken or beef (this is a shortcut, use homemade if you got it)
1 can coconut milk
5-6 large sweet potatoes, chopped (a shortcut here is to have them already baked or boiled)
1 large onion
1 package frozen bell pepper medley from Trader Joe’s (or 4 bell peppers, chopped)
1 cup cashews
1 can diced tomatoes
2 tbsp coconut oil
spices:
1 tsp cinnamon
2 tbsp ground cumin
1 tsp turmeric or curry spice
salt and pepper to taste
Chop the onion. Heat up the coconut oil in a large pot. Cook the spices in the oil until flavor starts to develop, then add the onion. Stir until the onion is translucent.
Add the peppers, diced raw or cooked sweet potatoes, and all the rest of the ingredients. Stir and cook for 20 minutes if starting with cooked potatoes or for 45 minutes if starting with raw.
Serve as is or with some chicken on top for extra protein.
The fastest chili ever (20 min)
We make this on the nights when we are exhausted and have no time to cook. Great every time!
4 bowls
1 lb lean ground beef
1 package fire roasted peppers and onions frozen from Trader Joe’s or 3 bell peppers and 1 onion
4 medium zucchini
1 can tomatoes
1 can tomato paste
spices:
1 tbsp smoked paprika
1 tbsp regular paprika
½ tsp cayenne
1 tsp cinnamon
1 tbsp ground cumin
Brown the beef on high. If too fatty, drain. Add the spices and mix. Add the veggies, first the frozen, then the fresh. Stir well until heated through. Finish with tomatoes and tomato paste, stir well and cook for another 10 minutes. Voila! If too thick while cooking, add a bit of broth or water to thin.
Also try from our website:
SALADS
During the first 30 days of the challenge, think of salad as a main meal. Your base will be vegetables, but you will add protein on top to make it more filling. Those of you who don’t need to lose weight can easily include potatoes and sweet potatoes in the salads as well.
To make good nourishing salads you need:
Flavorful greens: spinach, arugula, kale, chopped cabbage, broccoli, brussels sprouts, cauliflower. Not much nutrition in lettuce, so feel free to skip unless you love it. Make sure your fridge has plenty of clean leaves you can just throw in a bowl.
Filling veggies: zucchini, beets, asparagus, sugar snap peas, green beans, tomatoes, cucumbers, artichoke hearts, carrots, parsnips, fennel, celeriac, jicama, radishes, turnips, onion
Herb accents: cilantro, parsley, basil, mint, chives, garlic chives
Protein toppers: cooked fish, chicken, pork, beef, bacon, ham, cold cuts; feta cheese, cotija cheese, goat cheese, parmesan, etc.
Nut and seed toppers: raw nuts or seeds (such as sunflower or hemp), avocado
Dressings: olive oil mixed with lemon juice, orange juice or just some olive oil and vinegar – during this time we want you to go simple and start to enjoy these naturally occurring flavors, other than rich store bought dressings
You can build any salad, like this: choose a base green, add two or more filling veggies, add an herb accent, add a protein topper and nut topper and dress.
Most filling veggies can be roasted or grilled in advance and stored in the fridge for salad building.
Consider some combinations:
spinach, chopped brussels sprouts, beets, jicama, radish, chicken, sunflower seeds, olive oil, orange zest and juice, salt and pepper
kale, tomato, cucumber, roasted carrots, roasted onion, roasted parsnips, roast beef, goat cheese, lemon juice and olive oil dressing
Here are many amazing salad ideas from our website.
Hot Brussels Sprouts and Mushroom salad – top with chicken or tri tip
Tuna salad with roasted peppers – great for lunch
Souvlaki with chopped salad – this is a super fancy meal good for entertaining
Beet salad and meatballs lunch – amazing for big families
Kale, tomato and crispy asian pear salad – so beautiful, add chicken or pork
Butternut squash salad and more – this entry features a whole squash feast
STEWS
Stews are an incredible way to warm up in winter. Please see our two favorites on our website.
Crockpot eggplant and beef stew
Chili colorado wit bonus salads
BURGERS
How about burgers? We believe burgers are awesome, but somehow we always eat them so fast we forget to publish them on our website.
So, here are a few awesome burger recipes from people we love.
Turkey burgers – feel free to skip the liquid aminos
Salmon burgers – this one uses canned salmon and Galina came up with this sweet recipe we adore
Always cook your burgers being careful not to char them and burn them. Serve with lots of veggie- salad or cooked.
A great accompaniment to cooked meats is mashed veggies, such as the ideas in this cauliflower recipe blog we did a while back. Check out how to play with cauliflower.
FUN FOOD EXCHANGES
Sometimes, in the midst of the 30 days of real food, we feel like making a pizza – so we use cauliflower crust or meat crust. Check out these great options:
Meatballs and zucchini spaghetti
We know that all of you have your own amazing recipes, and we would love for you to share them via email or on the Facebook group.
To search for awesome real food recipes, you can visit a website our friends created – it’s a library of thousands of amazing recipes you can search by ingredient. Head over to Chowstalker here.
Have fun cooking real food and stay connected!