The JOYful Table 5 Week Meal Plan

The Joyful Table 5 week meal plan29.95
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Most of us are eager to start eating healthy. We research healthy food options and recipes and are excited about the “real food” knowledge we have discovered. We then form good intentions and decide to change our family’s eating habits. Maybe you’ve begun the change and then become time poor or maybe you just never have the right ingredients for a healthy recipe you want to make. Or for some of you maybe you simply didn’t even know where to begin and became a little overwhelmed by the idea of making everything from scratch. Does this ring a bell? I totally understand, I’ve been there. I believe that eating a clean wholefood/Paleo diet should be as easy as possible, and that is why I’ve put together my 5-week meal plan. I want to take away the frustration of not knowing what to eat or how to cook an easy but delicious and nutritious meal. I want to make your life easier. I’m really excited to bring you these meal plans. 80% are new recipes that aren’t in my cookbooks or on my website.

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Table of Contents

INTRODUCTION.................................................................................................................................. 5
WEEK 1
WEEK 1 OVERVIEW ..............................................................................................................................7
WEEK 1 MENU PLAN............................................................................................................................8
Meat n Egg Muffins ........................................................................................................................... 9
Chocolate & Cinnamon Chia Bowl...................................................................................................11
Green Smoothie ................................................................................................................................12
Zucchini and Sweet Potato Fritters .................................................................................................13
Vanilla and Coconut Chia Pudding...................................................................................................14
Berry and Seed Smoothie Bowl.......................................................................................................15
Mexican Bowl .....................................................................................................................................16
Cauliflower and Bacon Soup............................................................................................................18
Chilli Beef Loaded Sweet Potatoes..................................................................................................20
Rosemary and Thyme Roasted Chicken & Vegetables .................................................................21
Fish Fingers with Parsnip Fries ........................................................................................................22
Vegetable Curry ................................................................................................................................24
Seasoned Steak with Rocket and Red Cabbage Salad .................................................................26

WEEK 2
WEEK 2 OVERVIEW .........................................................................................................................28
WEEK 2 MENU PLAN .......................................................................................................................29
Breakfast Casserole ........................................................................................................................30
Apple and Cinnamon Porridge .....................................................................................................32
Chocolate Almond Smoothie ........................................................................................................33
Creamy Zucchini with Smoked Salmon .......................................................................................34
Banana Pancakes ...........................................................................................................................35
Apple and Strawberry Breakfast Bake..........................................................................................36
Beef and Vegetable Taco Soup......................................................................................................38
Sweet Potato and Bacon Frittata ..................................................................................................39
Curried Prawn Stir Fry ....................................................................................................................41
Chicken and Mushroom Bake .......................................................................................................43
Cauliflower and Parsnip Mash.......................................................................................................45
Veggie Omelette / Frittata .............................................................................................................46
Ginger Beef Stir-Fry.........................................................................................................................48
Rosemary Roasted Lamb and Vegetables....................................................................................50

WEEK 3
WEEK 3 OVERVIEW .........................................................................................................................52
WEEK 3 MENU PLAN.......................................................................................................................53
Berry Swirl Chia Pudding................................................................................................................54
Toasted Sesame Bread topped with Nut Butter, Banana and Cinnamon ..............................55
Scrambled Egg Hash.......................................................................................................................56
Middle Eastern Breakfast.............................................................................................................. 57
Blueberry Smoothie ......................................................................................................................59
Lamb and Broccoli Fritters.............................................................................................................60
Honey & Mustard Chicken Drumsticks with Roasted Veggie Salad..........................................62 Meatloaf............................................................................................................................................63
Fish & Sweet Potato Yellow Curry .................................................................................................64
Chicken Nuggets with Ranch Dressing..........................................................................................66
Slow Cooker Beef Tacos ................................................................................................................ 67 Tortillas.............................................................................................................................................68
Ham and Asparagus Baked Frittata..............................................................................................69

WEEK 4
WEEK 4 OVERVIEW ...........................................................................................................................70
WEEK 4 MENU PLAN........................................................................................................................ 71
Sesame Bread topped with Nut ‘Cheese’ Spread, Spinach, Tomato & Salmon ...................... 72
Nut ‘Cheese’ Spread ....................................................................................................................... 73
Bacon and Cabbage Spanish Omelette ....................................................................................... 74
Spearmint Smoothie ..................................................................................................................... 75
Paleo Pumpkin Porridge................................................................................................................ 76
Eggs, Tomato and Avocado on Sesame Toast............................................................................. 77
Mango & Coconut Chai Smoothie Bowl ....................................................................................... 78
Chicken and Coleslaw Salad.......................................................................................................... 79
Creamy Chicken and Vegetable Soup ..........................................................................................80
Slow-Cooker Pulled Pork or Beef ...................................................................................................81
Pulled Pork Lettuce Wraps.............................................................................................................82
Lamb Burgers with Moroccan Carrot Salad .................................................................................83
Moroccan Carrot Salad....................................................................................................................84
Fried Salmon, Sweet Potato Mash, Green Beans with Ranch Dressing.....................................85
Seasoned Chicken Thighs with Greek Salad ................................................................................86

WEEK 5
WEEK 5 OVERVIEW ..........................................................................................................................87
WEEK 5 MENU PLAN........................................................................................................................88
Paleo Granola Clusters ...................................................................................................................89
Strawberry & Lime Smoothie.........................................................................................................90
Choc Mint Smoothie Bowl .............................................................................................................91
Pork & Veggie Breakfast Muffins ..................................................................................................92
Bolognese with Zucchini Noodles ................................................................................................94
Bolognese Pies with Nut ‘cheese’ Topping ..................................................................................96
Crunchy Baked Fish with Salsa .....................................................................................................98
Creamy Chicken Mulligatawny .....................................................................................................99 Pizza...............................................................................................................................................100
Italian Meatballs with Sweet Potato ‘Pasta’ ............................................................................. 102
Coconut Chicken Curry................................................................................................................104

DRESSINGS
All-Purposed BBQ Seasoning .....................................................................................................106
Creamy Avocado Dressing..........................................................................................................107
Egg Mayonnaise ..........................................................................................................................108
Mustard Vinaigrette.....................................................................................................................109
Dairy-Free Sour Cream ...............................................................................................................110
Nut ‘Cheese’ Spread .................................................................................................................. 111
Ranch Dressing............................................................................................................................112
Tahini Vinaigrette ........................................................................................................................113
Basic Salad Dressing.................................................................................................................. 114

SNACKS
Chicken and Veg Bites ................................................................................................................ 116
Ginger Cake...................................................................................................................................117
Lemon Bliss Balls......................................................................................................................... 118
Nut-Free Choc Chip Balls ........................................................................................................... 119
Raw Carrot Cake Bliss Balls........................................................................................................ 120
Sesame Crackers .........................................................................................................................121
Sesame Sandwich Bread..............................................................................................................122


SHOPPING LIST ............................................................................................................................124
BLANK MEAL PLAN ......................................................................................................................125
THANK YOU.................................................................................................................................. 126

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