This Meal Plan is a list of ideas for friends or family members that want to eat better but are not ready to begin ARP. These meals can be frozen in glass meal prep dishes and reheated in the oven without the lid at 350°F for 30-45 minutes.
Mayan Chicken
- Chicken on the bone with skin topped with cumin, oregano, white pepper and mineral salt
- Place in baking dish with chopped onions and carrots
- Bake at 400°F until skin is crispy
- Serve vegetables with pan drippings
Curry Chicken
- Cook chicken on the bone in water just covering chicken
- Add mineral salt and curry
- Simmer until chicken is falling off the bone with lid on
- Remove skin, fat and connective tissue and place in Vitamix or blender with a little stock
- Blend completely and pour back into the stock
- Remove all meat from the bone and shred with fingers
- Add sliced carrots, onions and garlic and simmer with lid off until carrots are soft and curry is thick
- Add 1 cup of coconut cream and 1/4 cup of coconut oil to one quart of curry
Coconut Bread (or cake)
- Preheat oven to 400°F
- Place 3 cups of coconut flour into a bowl
- Mix in coconut milk or coconut cream for cake, cultured cream, kefir or yoghurt for bread until the liquid is incorporated and dough would hold it’s form
- Add 2 cups of dough, 4 eggs and 1 stick of room temp butter or 1 cup of ghee
- Add stevia or monkfruit extract now if for cake, omit if a more savory flavour is desired
- Mix well and pour into pan coated with ghee
- Bake until middle is firm
- Allow to cool
- Top with whipped cultured cream or whipped butter or ghee with sweetener for cake
- Top with butter or ghee and raw A2 cheese for bread option
Overnight Roast with Vegetables
- Choose a fatty, bone in roast if possible
- Place in dutch oven or pan with lid
- Pour in a cup of filtered or spring water
- Top with mineral salt and a tied bundle of fresh herbs if desired
- Place radishes, onions and garlic in the pan
- Put on lid and bake overnight at 170°F or the lowest your oven goes.
- Serve roast pulled, with veggies and pan drippings
Seared Rosemary Pork Chops
- Steam brussel sprouts until soft
- Place animal fat in a skillet and add mineral salt, white pepper and rosemary sprigs
- Get pan and fat nice and hot
- Place in pork chops and fry until brown on both sides
- Remove chops and place on a plate
- Sear Brussles in same pan until brown on the outsides
Sage Porkies
- Cook 1 red cabbage and 1 onion in animal fat until soft (freeze what you do not use or apply to another meal)
- Mix 1 lb of ground pork with one tsp of dried sage, mineral salt and white pepper
- Mix in one egg
- Roll into meatballs and cook in a pan with animal fat
- Serve atop red cabbage
Italian Meatballs
- 1 lb ground beef, 1 tsp fresh oregano and thyme, mineral salt and white pepper
- Mix together with 1 eggs and roll into meatballs
- Cook in animal fat until browned
- Serve with red cabbage
Meatloaf and Smashed Rutabage
- Boil thin slices of rutabaga until very soft
- Mix 2 lbs of ground beef with 1 whole, diced onion, 1 whole head of smashed garlic, mineral salt and pepper
- Bake until browned on top
- Place strained rutabaga in bowl with butter and cultured or fresh A2 cream, salt and white pepper
- Mix until resembling mashed postatoes
Bunless Burgers and Fries
- Bake “fry sliced” rutabaga in oven at 400°F with mineral salt and bake until brown on the edges
- Make burger patties and fry in animal fat
- Top with raw cheese, onion, kraut
Baked Chicken and Broccoli Smash
- Bake chicken on the bone with the skin with plenty of mineral salt and white pepper until skin is crispy
- Steam a head of broccoli and then pan fry in animal fat to give it a “roasted” flavour
- Blend the broccoli with salt, white pepper, butter and top with raw cheese
Pork Loin
- Make small cuts in the pork loin and stick garlic cloves in each one and top with salt and white pepper
- Bake in animal fat
- Steam a cauliflower
- Pan fry in animal fat until browned
- Top cauliflower with feta or “Everything” goat cheese
Steak and Shroomies
- Stab steaks A LOT the night before and cover in salt and white pepper, cover and place in fridge
- Roast turnip, onions, garlic and mushrooms in animal fat until browned
- Pan sear steak in animal fat to your preferred temperature or under if you plan to reheat
Lamb Chops
- Saute carrots, onions and garlic in animal fat until soft and browned
- Pan fry lamb chops in animal fat with salt and fresh mint until browned
- Suggested to eat these ar MR or below
Ribs
- Cover ribs with mineral salt, white pepper, dill, garlic and onion powder-equal parts of each
- Bake at 400°F until browned on top
- Cook candy roaster squash, peeled and de-seeded in pressure cooker until soft (time depends on your pressure cooker or InstantPot)
- Mix in a stick of A2 butter for every 2 cups of squash and sprinkle with a little cinnamon
Wings
- Bake wings at 400°F until crispy
- Make a sauce of smashed ginger and coconut aminos
- Cook broccoli, onions, shredded carrots and garlic in animal fat until soft
- Toss the cooked wings in butter, then in the garlic and coconut aminos
- toss the veggies is the remainder of butter and sauce
Frittata
- Cook sausauge and/or bacon (with no sugar added)
- Saute onions, mushrooms and garlic in ghee until they are soft and golden on the edges.
- Combine veggies and meat
- Pour beaten eggs overtop and bake in oven until firm in the middle.
- You can add cheese and a sprinkle of thyme on top halfway through if you like.
Easy Cheesecake Mousse
- Allow 2 packages of cream cheese to soften at room temp
- Cook a package of berries in a stick of butter or cup of ghee for 30 minutes on low
- Mix berries and cream cheese together with juice of 1/2 lemon and a TBS of vanilla extract and stevia or monkfruit extract
- Whip until fluffly
- Serve with freshly whipped A2 cream
Coconut Cake
- Preheat oven to 400°F
- Soften 1 pack of cream cheese
- Place 3 cups of coconut flour into a bowl
- Mix in coconut coconut cream cultured cream until the liquid is incorporated and dough would hold it’s form
- Add 2 cups of dough, 4 eggs and 1 stick of room temp butter or 1 cup of ghee
- Add stevia or monkfruit extract
- Mix well and pour into pan coated with ghee
- Bake until middle is firm
- Allow to cool
- Mix cream cheese with coconut flakes and stevia or monkfruit extract and whip until fluffy to use as icing
- You can prepare icing with lime, orange, or cooked berries to switch things up