21-Day Healthy Fat Loss Meal Plan

I don’t know what to eat!

No bread, pasta, cereal or cookies? EVERYTHING has gluten in it!

Sound familiar? It’s the sentiment expressed by just about everyone who’s beginning a gluten-free diet.

Fear not because once you remove gluten, and even grains in general, what’s left is an abundance of bright, beautiful, real foods that your body has been begging for since day one.

Removing gluten is like removing clutter from your home. When you get rid of the things that just take up space and things that serve no purpose, what’s left are the things that really matter.

When it comes to food, the things that really matter are the foods that nourish us. These foods are delicious, full of energy and healing to our bodies.

On the pages that follow is a meal plan similar to the ones I’ve been using with clients for years. It’s helped countless people take control of their health and to feel better than they ever thought possible.

Also included are more that 50 easy and delicious recipes that will leave you feeling satisfied and energized.

If you’ve been struggling with nagging symptoms but have been told your blood work is “normal” then following this plan may legitimately change your life for the better.

Enjoy and be well.

DAY ONE

  • Breakfast: Omelet with diced red and orange peppers and turkey. Season with sea salt and turmeric. Cook in coconut oil.
  • Lunch: tuna salad with Definitive Mayo, mixed greens, and carrot salad
  • Dinner: Easy Chicken Francese

DAY TWO

Prep crock-pot in the a.m.

  • Breakfast: Chicken-Apple-Bacon Skillet
  • Lunch: Definitive Sliders, lettuce, tomato, and avocado
  • Dinner: Beef Stew

DAY THREE

  • Breakfast: eggs over easy, bacon, spinach, 1/4 cup blueberries
  • Lunch: leftover beef stew
  • Dinner: Salmon Cakes

DAY FOUR

Prep crock-pot in the a.m.

  • Breakfast: Italian Frittata
  • Lunch: Veggie Stir-Fry
  • Dinner: Easy BBQ Pulled Pork

DAY FIVE

  • Breakfast: Chicken & Arugula Scramble
  • Lunch: Sardine & Spinach Chop
  • Dinner: Roasted Turkey London Broil & Root

DAY SIX

  • Breakfast: Ham & Egg Muffin
  • Lunch: leftover turkey, Carrot Salad
  • Dinner: Curried Chicken

DAY SEVEN

  • Breakfast: eggs over easy, slice of leftover turkey loaf, raw carrots
  • Lunch: leftover Curried Chicken
  • Dinner: “Spaghetti” & Meatballs

DAY EIGHT

Prep crock-pot in the a.m.

  • Breakfast: Sausage & Greens Skillet
  • Lunch: Waldorf Salad
  • Dinner: Grass-Fed Sloppy Joes with sweet potatoes

DAY NINE

  • Breakfast: soft-boiled egg(s), bacon, and raw carrots
  • Lunch: leftover “Spaghetti” & Meatballs
  • Dinner: Broiled Spanish Wild Mackerel

DAY TEN

  • Breakfast: Nutty “Oatmeal” or Breakfast Smoothie #1
  • Lunch: leftover mackerel over green salad
  • Dinner: Shrimp Scampi with “Cauli-Rice”

DAY ELEVEN

  • Breakfast: spinach & goat cheese omelet or frittata
  • Lunch: tuna salad in romaine wraps
  • Dinner: grilled steak and baked sweet potato

DAY TWELVE

  • Breakfast: steak and eggs and sweet potato hash
  • Lunch: Definitive Turkey Burger, roasted rosemary green beans
  • Dinner: sliced steak & veggie stir-fry with gluten-free tamari

DAY THIRTEEN

  • Breakfast: Definitive Coconut Pancakes
  • Lunch: grilled chicken and Waldorf Salad
  • Dinner: Italian-Style Chicken Stir-Fry

DAY FOURTEEN

  • Breakfast: egg(s) over easy, bacon and zucchini strips cooked in bacon fat
  • Lunch: Sardine Cakes over mixed greens
  • Dinner: Bison Burger(s) and 1/2 baked acorn squash

DAY FIFTEEN

  • Breakfast: Green Eggs & Ham Muffins
  • Lunch: Cilantro-Lime Bison Salad
  • Dinner: Orange-Ginger Chicken

DAY SIXTEEN

  • Breakfast: Chicken-Apple-Bacon Skillet
  • Lunch: Bell Pepper BLT
  • Dinner: Pineapple Salsa Salmon

DAY SEVENTEEN

Prep crock-pot in the a.m.

  • Breakfast: salmon and goat cheese omelet
  • Lunch: Sliced steak salad
  • Dinner: Definitive Pulled Pork

DAY EIGHTEEN

  • Breakfast: Breakfast Smoothie #2
  • Lunch: Shrimp ceviche
  • Dinner: Honey-Mustard Chicken

DAY NINETEEN

  • Breakfast: egg(s) over easy with sausage, tomato, and zucchini
  • Lunch: grilled chicken and Waldorf Salad
  • Dinner: Pastured Loaf

DAY TWENTY

Prep crock-pot in the a.m.

  • Breakfast: leftover loaf, sautéed spinach
  • Lunch: tuna salad with Homemade Definitive Mayo with mixed green salad.
  • Dinner: Crock-Pot Orange-Cranberry Duck

DAY TWENTY-ONE

  • Breakfast: Definitive Coconut Almond Pancakes
  • Lunch: leftover duck
  • Dinner: Macadamia-Crusted Cod

Breakfast Recipes

Definitive Coffee

What would breakfast be without coffee? Heck, what would life be without coffee? Okay, perhaps I enjoy coffee a bit much but there’s nothing wrong with a cup or two a day. There’s even some pretty compelling research suggesting that a little coffee is beneficial to your health. Below is a great way to enjoy a cup of “Joe.”

Chai Spice Coffee

Brew your favorite cup of coffee and add some coconut milk or cream. Add the spices listed below. Your taste will vary but for me, a few shakes of each works great. I’ll list the spices in order of my preference. I encourage you to find your favorite combination.

  • Cinnamon
  • Cardamom
  • Nutmeg
  • Vanilla
  • All Spice
  • Ginger

Autoimmune folks may have to forgo the coffee for a period of time. It’s a fairly common cross-reactive food but fears not- if you give yourself enough time to heal you’ll be sipping lattes again in no time.

Chicken-Bacon-Apple Hash

  • 3 slices pasture-raised bacon, diced
  • 1 chicken breast, diced 1 apple, diced
  • salt and pepper to taste

Cook bacon in a large skillet over medium-low heat. Cook just long enough to allow bacon grease to form. Add chicken and apple. Season to taste. Cook until chicken is fully cooked. Serves one.

Italian-Style Frittata

  • 6 – 8 eggs
  • 1 large zucchini, sliced
  • 1 large tomato, diced
  • 1/3 cup diced onion
  • 1 tbsp. coconut oil
  • 1 red bell pepper, diced
  • 2–3 sausages, cut into pieces
  1. Preheat oven to 375 degrees.
  2. In large skillet, sauté vegetables and sausage in coconut oil on medium heat until the sausage is cooked. Whisk eggs and pour into skillet with vegetables and sausage.
  3. Place skillet into the oven and bake until top of the frittata is fully cooked, about 8 to 10 minutes. Serves two to three people.

Chicken-Arugula Scramble

  • chicken breast, diced
  • 1 egg
  • 2 cups arugula
  • 1/4 cup diced chives
  • 1 tsp. coconut oil
  • salt and pepper to taste
  • 1 tsp. fresh chopped or dried parsley

Cook diced chicken and chives in coconut oil over medium heat in a medium pan. Add egg and arugula and mix in a pan until egg is cooked. Turn off heat, stir in parsley, and serve. Serves one.

Bacon & Egg on a Muffin

  • 2 cups almond flour
  • 2 eggs
  • 2 tbsp. melted butter
  • 1 tbsp. canned cup coconut milk
  • 1/4 tsp. sea salt
  • 1/4 tsp. baking powder
  • 1 tsp. raw sugar or honey
  1. Mix almond flour, salt, sugar, and baking powder, then mix in eggs and butter. Slowly add coconut milk as needed. Consistency should be a thick paste.
  2. Drop and shape into biscuits onto a greased cookie sheet. Bake at 350 degrees until golden brown, about 10 minutes. Makes 6 muffins.
  3. Let cool and cut in half. Add butter, egg(s) any style, and ham or other meat of choice.

Sausage & Greens Skillet

  • 1 cup spinach
  • 1 cup chopped collards
  • 1 cup chopped kale
  • 1 tbsp. fresh chopped (or dried) parsley
  • 1 tbsp. green onion
  • 2 pieces chorizo or sausage of choice (about 3 cups cut up)
  • 2 tbsp. butter, coconut oil, or bacon fat
  • salt and pepper to taste

Lightly cook sausage over medium-low heat with oil and onion. Add spinach, collards, and kale. Cook until sausage is done and greens are tender. Mix in parsley and serve.

Spinach & Goat Cheese Frittata

  • 4 cups chopped spinach
  • 3 oz. goat cheese
  • 8 eggs
  • 1 tbsp. coconut oil
  • 2 tbsp. coconut milk
  • 1/2 cup finely chopped onion
  • 1 garlic clove, minced (or 1/2 tsp. ground garlic)
  • salt and pepper to taste
  • Preheat oven to 350 degrees.
  1. In an oven-safe skillet, sauté onion in coconut oil over medium-low heat until tender (if you have more time, you can caramelize them). Then add garlic.
  2. Whisk together eggs, coconut milk, salt, and pepper.
  3. Add spinach to the skillet, mix for about one minute, and then pour in eggs. Gently mix and top with goat cheese. Place skillet in the oven and bake until the top of the frittata is cooked.

Nutty “Oatmeal”

  • 1 cup chopped almonds (soaked overnight)
  • 1 cup chopped macadamia nuts
  • 1 banana, mashed
  • 1/2 tsp. cinnamon
  • 1/4 cup coconut milk

Mix ingredients in small pot or pulse using a food processor. Warm on the stovetop on low heat. Add other nuts or dried fruit as desired. Other spice variations can include nutmeg, pumpkin spice or cardamom.

Green Eggs & Ham

  • 6 eggs
  • 1/2 cup diced ham or prosciutto
  • 1 1/2 cups chopped or frozen spinach 2 tbsp. chopped parsley
  • 1/4 cup green onion, finely chopped
  • salt and pepper to taste
  1. Preheat oven to 350.
  2. In a medium bowl, whisk eggs. Add remainder of ingredients and mix. Pour egg mixture into coconut- oil-greased muffin tin and bake for 10 minutes or until eggs are firm.

Definitive Blueberry Pancakes

  • 1/3 cup coconut flour
  • 1/4 cup almond flour
  • 4 eggs
  • 1 tbsp. maple syrup
  • 1/4 tsp. baking soda
  • 1/4 tsp. vanilla extract
  • 1 tsp. cinnamon
  • 1/2 cup coconut milk
  • Options: blueberries, strawberries, banana, diced apple, or other fruit or berries.

Mix dry ingredients to break up clumps. Whisk in wet ingredients, adding coconut milk slowly. Let stand for about 10 minutes, allowing coconut flour to soak up the liquid. Whisk again, adding more coconut milk if needed. Heat pan at medium low and melt coconut oil. Pour batter into 4- to 5-inch pancakes.

Sweet Potato Hash

  • 1 medium sweet potato, diced into 1/4 – 1/2-inch cubes
  • 1 to 2 tbsp. duck fat (or oil of choice)
  • 1/2 medium green onion, diced
  • 1/2 red pepper, diced
  • 1/2 tsp. paprika
  • 1/4 tsp. garlic
  • 1 tbsp. fresh chopped parsley salt and pepper to taste

Heat oil in a large skillet over medium heat. Add ingredients and cook until sweet potatoes are tender and lightly browned. Toss in parsley and serve.

Here are a few “Breakfast Smoothie” recipes. These are a quick and easy alternative when you don’t have time for a full-blown morning meal. They all contain gelatin for protein and so you can get the healing benefits without making bone broth.

Breakfast Smoothie #1

In a blender combine:

  • 1 cup coconut milk
  • 1 egg yolk (pasture-raised is safest)
  • 1/2 frozen cup blueberries
  • 1 frozen banana
  • 1 tbsp. gelatin

Blend into a rich, creamy smoothie!

Breakfast Smoothie #2

  • 1 cup water
  • 1/2 red pepper, sliced
  • 1/2 cup frozen strawberries
  • 1 frozen banana
  • 1 tbsp. gelatin
  1. Blend coconut milk, pepper, strawberries, and banana.
  2. Add ice and blend until smooth.

Breakfast Smoothie #3

Blend the following ingredients:

  • 1/2 lemon, peeled (make sure to remove all the seeds)
  • 4 large fresh basil leaves
  • 1/2 medium cucumber with peel
  • 1 green apple
  • 1 tsp. fresh grated ginger
  • 1 tbsp. gelatin

Lunch and Dinner Recipes

Easy Chicken Francese

  • 4 chicken breasts, pounded flat
  • 1 lemon (about 1/4 cup lemon juice)
  • 1/4 cup dry white wine
  • 1 cup broth
  • 4 tbsp. butter
  • 1/4 cup arrowroot or potato starch
  • 1/4 cup chopped parsley
  • 1 garlic clove, minced
  • 1/2 yellow onion, finely diced

In a large skillet, melt butter over medium heat. Saute onion until tender. Add wine, broth, lemon juice, and garlic. Place coated chicken breasts in skillet and cook until done. Add fresh parsley and garnish with lemon slices.

Crock-Pot Beef Stew

  • 2 lbs. grass-fed chuck roast (or stew beef), cubed
  • 1/2 cup arrowroot or potato starch
  • 1 cup carrots (or baby carrots), diced
  • 1 medium sweet potato
  • 1 large yellow onion
  • 1 cup green beans, cut into 1 to 2-inch pieces
  • 3 cups broth
  • 1/4 cup red wine
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 3 tbsp. grass-fed butter
  1. Season with 2 bay leaves and sea salt, pepper, parsley, and thyme to taste.
  2. Mix together starch with salt, pepper, and garlic and onion powders. Dredge beef in starch mixture.
  3. Heat butter in skillet over medium heat. Sauté beef until browned then pour into crock-pot. Set crock-pot to low heat.
  4. Use red wine to deglaze the pan, and add to crock- pot with all other ingredients except sweet potatoes. Add sweet potatoes about 1 hour before serving. Allow cooking for 8 to 10 hours.

Salmon Burger

  • 3 portions of cooked salmon (or 3 cans in a pinch)
  • 2 eggs
  • 1 tbsp. lime juice
  • 1 to 2 tbsp. coconut oil
  • 1 tbsp. chopped parsley
  • 1/2 cup green onion, diced
  • 1 red pepper, finely diced 1 tsp. paprika
  • salt and pepper to taste
  1. Place salmon in food processor and pulse two or three times to break it up.
  2. In a medium bowl, whisk eggs with lime juice and spices. Add egg mixture and remainder of ingredients to salmon and process until well blended.
  3. Warm a large pan with coconut oil and form salmon into 4-inch cakes. Fry until lightly browned on both sides.
  4. Option shown: Serve on eggplant “bun.” Simply coat thick-sliced eggplant with egg mixture of salt, pepper, and garlic and onion powder. Fry eggplant until brown and tender. Add greens, tomato, and a dollop of Definitive Mayo.

Coconut Curry Chicken

  • 1 lb. chicken breasts, cubed 1 lb. chicken thighs, cubed
  • 3 stalks celery, diced
  • 1/2 cup diced onion
  • 1 can coconut milk
  • 3 tbsp. curry powder cayenne powder to taste
  • salt and pepper to taste

This can be prepared in crockpot, oven, or stovetop. The following instructions are for the oven. Preheat oven to 350.

Mix together coconut milk with spices, onion, and celery. Place cubed chicken in a baking dish. Pour curry mix over chicken and stir. Bake for about 30 minutes.

“Spaghetti” & Meatballs

  • 1 large spaghetti squash
  • 3 to 4 tbsp. olive oil
  • 2 tsp. salt
  • 5 cups tomato sauce
  • 1 lb. grass-fed ground beef
  • 1 lb. ground pork or turkey
  • 2 tbsp. parsley
  • 2 eggs
  • 2 tbsp crushed garlic
  • 1/2 cup finely diced onion
  • 3 tsp. basil
  1. Cut squash in half lengthwise. Rub with olive oil and dust with salt.
  2. Bake in the oven at 350 for about 1 hour or until you can easily pull the flesh of the squash away from the skin. It should look like spaghetti!
  3. While the squash is baking, combine other ingredients in a bowl and mix well.
  4. Warm tomato sauce in a large saucepan. If you buy jarred sauce, carefully read the ingredients. Many contain vegetable oils or soybean oil, sugar, or corn syrup. Try to buy an organic brand with as few ingredients as possible. I would give you my old family recipe for “gravy,” but then I’d have to kill you —not so good for your health. Suffice it to say that it basically has tomatoes, tomato paste, a couple of spices, lots of garlic, oregano, basil, and olive oil. Then you cook it for three years.
  5. Cover the bottom of a large pan with olive oil and warm over medium heat. Form meat into 2-inch balls and place in pan. Turn frequently until completely browned. Place in a sauce to finish cooking.
  6. When squash is done, shred with fork and top with sauce and meatballs. Sprinkle with fresh chopped parsley and (optional) Parmesan cheese.

Easy BBQ Pulled Pork

  • 3 lbs. pork shoulder
  • 1 cup broth
  • 2 cups crush tomato
  • 1/4 cup pure maple syrup 1 apple, diced
  • 2 tbsp. apple cider vinegar 2 tbsp. butter
  • 1/2 tsp. black pepper
  • 1/2 tsp. cayenne (or to taste)
  • 1 tsp. cumin
  • 1 tbsp each of paprika, sea salt, clove, onion powder, and garlic powder
  1. Rinse pork with cold water, pat dry, dust with salt, and place in a large zip-lock bag.
  2. Place the remainder of ingredients in a blender or food processor and blend for about 20 seconds. Pour into zip-lock bag. Allow pork to marinate overnight or for at least 8 hours.
  3. Pour everything into a crock-pot or slow cooker with butter and set to low. Allow cooking for about 10 hours. Pork is done when it easily breaks apart with a fork.

Roasted Turkey London Broil & Roots

  • 2 lbs. turkey breast (sometimes called turkey London broil)

Rub

  • 1/4 cup balsamic vinegar
  • 1 tbsp. brown sugar
  • 1 1/2 tsp. sea salt
  • 2 tbsp. dried and crushed rosemary 1 tbsp. garlic powder
  • 2 tsp. onion powder

Roots

  • 1/2 cup chives, diced 2 sweet potatoes
  • 2 large parsnips
  • 2 large carrots
  • 3 tbsp butter
  1. Rinse turkey and pat dry. In a bowl, mix rub ingredients into a paste. Cover turkey with paste and allow to marinate while you prepare the roots.
  2. Preheat oven to 350 degrees.
  3. Cut all roots into cubes and place in a large roasting pan. Leave room in the center for the turkey. Place the turkey in the center of the pan and place butter on top.
  4. Cook for about 1 hour or until turkey is done. The internal temperature should be about 165 degrees.

Grass-Fed Sloppy Joes

  • 1 lb. grass-fed beef
  • 1 red bell pepper, diced 1 yellow onion, diced
  • 1 tsp. garlic powder
  • 1 tsp. paprika
  • 1/2 tsp. cocoa powder
  • 1 tbsp. pure maple syrup
  • 2 cups crushed tomatoes
  • 1 tbsp. coconut oil
  • Optional: cayenne or chili powder to taste
  1. In a large pan on medium heat, cook ground beef in onion and coconut oil until lightly browned. Add the rest of the ingredients and let simmer for at least 20 minutes.
  2. If you feel like a Sloppy Joe isn’t a Sloppy Joe without a bun, try using eggplant. Coat thick-sliced eggplant with eggs and almond flour and fry in coconut oil until browned.

Broiled Spanish Wild Mackerel

  • 6 3-oz. mackerel fillets
  • 3 tbsp. butter
  • 1/2 tsp. paprika
  • salt and pepper to taste
  • 12 slices lemon
  1. Preheat broiler with the oven rack set at the second bracket from the top. Place mackerel on greased roasting pan. Generously season the top of fish, add lemon slices, and top with butter.
  2. Broil fish until it’s slightly flaky, about 6 minutes. Sprinkle with fresh chopped parsley and serve.

Shrimp Scampi & Cauli-Rice

  • 1 lb. wild-caught raw shrimp
  • 3 to 4 cloves garlic, thinly sliced
  • 4 tbsp. butter
  • 1/2 cup white wine
  • 1/2 tsp. red pepper flakes (optional)
  • 2 tbsp. lemon juice
  • 3 tbsp. fresh chopped parsley
  • 2 cups riced cauliflower
  • 1 tsp. arrowroot
  1. In a large pan, warm olive oil and butter over medium heat. Add garlic, reduce heat and add wine, lemon juice, and pepper flakes. Add arrowroot and stir well until dissolved. Add shrimp and allow to simmer on low heat until one side is pink. Turn shrimp and increase heat to medium-high and let boil for 2 minutes. Top with fresh parsley and serve over riced cauliflower.
  2. To make riced cauliflower, simply place cut-up cauliflower in a food processor and pulse into a rice-like consistency. Then steam with just a touch of water until tender. Drain if needed.
  3. Pour shrimp scampi over cauli-rice, garnish with fresh parsley, and dust with Parmesan cheese (optional).

Grilled Steak

  • 2 lbs. Rib eye steak (or steak of choice)
  • sea salt and pepper to taste
  • a grill

Folks, sometimes the most delicious meals are the most simple. If you have a beautiful cut of grass-fed beef then there’s no need to complicate things. Just dust steak with salt and pepper and grill. Place steak on hot grill and don’t touch it for 2 – 3 minutes (depending on thickness). Flip over for another 2 minutes. Flip over again and turn steak 90 degrees to achieve nice grill marks. Allow cooking for about 1 more minute. Flip one more time, turning 90 degrees. Grill for another minute and check for doneness by poking steak with your finger. The more firm it is, the more well done it is. Over time you’ll get used to this technique.

Italian-Style Chicken Stir Fry

  • 1 lb. chicken (breast and/or thigh), cubed
  • 2 cloves minced garlic
  • salt and pepper to taste
  • about 1 tsp. each of basil and parsley
  • 2 tsp. olive oil
  • Slice the following veggies: 1 red pepper
  • 1 zucchini
  • 1 yellow squash
  • 1 half eggplant
  • 1 tomato
  • 1 quarter yellow Onion

Warm oil and butter in a large skillet or wok. Cook chicken lightly and add veggies. Cook until veggies are slightly tender and chicken is done.

Definitive Turkey Burger

  • 1 lb. ground turkey
  • 1/2 cup diced chives
  • 1/4 cup diced cheddar (optional)
  • 1/8 cup white wine
  • 1 tsp. garlic powder
  • 1/2 cup chopped spinach

Mix ingredients with a fork, then form 4 thick burgers. Fry in coconut oil or grill. Top with a mixture of Definitive Mayo and diced tomato.

Sardine Cakes

  • 3 cans skinless, boneless sardines
  • 3 eggs
  • 2 tsp minced garlic
  • 1 tsp. onion powder
  • 1/4 cup coconut flour
  • 2 to 3 tbsp. coconut oil (or as needed for frying)
  • 1/2 cup diced celery
  • 1 cup shredded carrots
  • 1/2 tsp. salt
  1. Place ingredients in a food processor and process until well blended. Heat coconut oil in a large pan. With a large spoon, drop 2- to 3-inch cakes into the pan. Cook until golden brown on both sides.
  2. Serve over mixed greens or with carrot salad.

Cilantro-Lime Bison Salad

  • 1 lb. bison or grass-fed beef
  • 1 tbsp. ghee (or butter or coconut oil)
  • 1/8 cup water
  • juice of 2 to 3 limes
  • 1 red pepper, diced
  • 2 plum tomatoes, diced
  • 1/2 large yellow onion, diced
  • 2 tbsp. fresh chopped cilantro
  • 1 tsp each of paprika, turmeric, garlic powder, and salt
  • 1/2 tsp each of cumin, cayenne, and black pepper
  • 1/4 cup white wine

Saute onion in oil for a few minutes until soft. Add bison, spices, and water. Allow bison to cook for a few minutes. Add lime juice and a splash of white wine. When bison is cooked, add red pepper, tomato, and cilantro. Turn off heat and allow veggies to simmer for 2 or 3 minutes. Make sure they stay firm and basically raw. Serve over greens with a squeeze of fresh lime and a sprinkle of cilantro.

Orange-Ginger Chicken

  • 1 lb. chicken (breast and/or thighs)
  • 1 to 2 oranges (about 1 cup fresh-squeezed juice)
  • 2 tbsp. fresh grated ginger
  • 1 clove garlic, minced
  • 1/4 cup diced onion
  • salt and pepper to taste 1/4 cup broth
  • 1/2 cup cashews orange zest parsley
  • 1 to 2 tbsp. coconut oil

Heat coconut oil in a large pan. Add onion and chicken. Allow to cook for a minute, then add orange juice, ginger, garlic, and broth. Allow chicken to fully cook and juice to cook down. Add orange zest, cashews, and parsley. Let simmer for a few more minutes. Garnish with orange slices and fresh parsley.

Salmon with Pineapple Salsa

  • 1 cup fresh pineapple, diced
  • 1 cup tomato, diced
  • 1/2 cup red pepper, diced
  • 1/2 cup yellow onion, diced
  • 1/2 cup celery, diced
  • 1 clove garlic, minced
  • 1 tsp. cumin
  • 1 tsp. paprika
  • 2 tbsp. lime juice
  • 2 tbsp. chopped cilantro
  • 4 salmon fillets
  • 2 tbsp. olive oil
  1. Preheat oven to 350 degrees.
  2. Mix ingredients in a bowl. Place salmon fillets in a baking pan and cover with salsa. Bake for about 25 minutes or until salmon is done.

Pastured Loaf

  • 1 lb. pasture-raised turkey
  • 1 lb. grass-fed beef
  • 1/2 yellow onion, diced
  • 2 cloves garlic, minced
  • 2 eggs
  • salt and pepper
  • 2 tbsp. parsley
  • 1 cup crushed tomato
  • 2 tbsp. gluten-free tamari
  1. Preheat oven to 365 degrees.
  2. Mix all ingredients together and form into a loaf shape on a greased baking sheet. Bake for approximately 60 minutes or until fully cooked.

Macadamia-Crusted Cod

  • 2 wild-caught cod fillets
  • 1/2 cup crushed macadamia nuts
  • 1/2 tsp. cardamom
  • 1 1/2 tsp. parsley
  • 1 tsp. powdered garlic
  • 1 egg, whisked
  • 2 tsp. butter
  • salt and pepper to taste
  1. Preheat oven to 375 degrees. In a small bowl, mix together macadamia nuts, cumin, parsley, and garlic. Dust cod with salt and pepper on both sides and place in a baking dish. Brush top of cod liberally with egg.
  2. Cover cod with macadamia mixture and pack it down lightly with your hand.
  3. Cook fish for approximately 20 to 25 minutes or until done and flaky.

Crock-Pot Orange- Cranberry Duck

  • 3 to 4 duck breasts
  • 1/4 cup dried cranberries
  • juice from 2 whole oranges
  • salt and pepper
  • 1 tbsp. each of parsley, rosemary, garlic powder, and
  • onion powder

Cut fat and skin away from duck breasts and set aside. Place duck breasts in a crock-pot. Mix ingredients in a bowl and pour over duck. Set the crock-pot to low and cook for approximately 8 hours. Garnish with orange slices and fresh parsley.

Bonus—rendered duck fat: Cut duck skin and fat into pieces and place in a large pan. Set heat to low, and add water to just cover fat. Simmer until water evaporates. Watch carefully when water is almost gone. At this point, the fat will be a light golden color and a lighter color where any remaining water is still simmering. When the lighter color disappears and the color of the fat becomes slightly darker, it will be done. Sift off the remaining pieces of skin and discard. Let the rendered fat cook slightly and pour into a jar. Duck fat will keep well for a couple of weeks in the fridge.

With about 2 tablespoons left in the pan, sauté your choice of vegetable. I recommend cutting Brussels sprouts in half and placing them in the fat. They really soak up the flavor. Duck fat is too delicious and too expensive to let it go to waste. If you’ve never made French fries with duck fat before, then you’ve never had real French fries. You’ll thank me for this little tip every time you taste something cooked in duck fat.

Definitive Sliders

  • 1 lb. grass-fed ground beef
  • 1/2 onion, diced
  • 1 tsp. salt
  • 1 tbsp. Coconut oil
  1. In a large bowl mix together and onion, salt. Lightly crush onion to release some juice.
  2. Warm coconut oil in a large skillet over medium- low heat. With a slotted spoon, add onion to pan leaving juice in a bowl. Cook onion until tender.
  3. Add ground beef to bowl with onion juice and mix with a fork.
  4. Form beef into small patties (about 3”) and cook on top of onion for a few minutes on each side or until desired doneness. Allow resting for 5 – 10 minutes.

Snacks, Sides, Soups, Salads, and Stuff

Carrot Salad

  • 5 to 6 large carrots, shredded
  • 1/4 cup dried cranberries or raisins
  • 1/4 cup cashews
  • 1 tsp. mustard seeds
  • 1 tbsp. lime juice
  • 2 tbsp. olive oil
  • 1 tsp. parsley (or curry leaves if you have them)
  • 1 to 2 tbsp. maple syrup or honey
  • salt
  1. Warm olive oil in a large pan over medium heat and add mustard seeds. When the seeds begin to pop, reduce the heat to medium-low, and add curry leaves. Oil may spatter. Add cranberries and cashews and stir. When the cranberries puff up, remove the pan from heat.
  2. Place shredded carrots in a large bowl. Pour contents of the pan over carrots. Add salt to taste, lime juice, and maple syrup or honey, or to taste.

Easy Cole Slaw

  • 1 small head of shredded cabbage
  • 2 tbsp. Definitive Mayo
  • 1/4 cup apple cider vinegar
  • 1 tbsp. honey
  • 1 tsp. sea salt
  • 1 red pepper, diced

Simply blend the wet ingredients with a hand blender or whisk and use to dress cabbage. Makes about 1/3 cup dressing per 1 cup of cabbage.

Waldorf Salad

  • 1 cup arugula
  • 1/2 cup walnuts
  • 1 cup diced red apple
  • 1/2 cup diced celery
  • 1 tbsp. apple cider vinegar
  • 2 tbsp. Definitive Mayo
  • salt and pepper to taste
  • 1 tsp. lemon juice
  • 1 tbsp. fresh chopped parsley

In a medium bowl, mix together mayo, vinegar, lemon juice, and salt and pepper. Add in greens, walnuts, and apple and mix well. Finish with fresh parsley and serve.

Harvest Medley

  • 1 medium sweet potato, diced
  • 2 cups diced butternut squash
  • 1 red apple, cored and diced
  • 1/4 cup cashews
  • 1/4 cup dried cranberries 4 tbsp. butter
  • 1 tsp. cinnamon
  • salt to taste
  1. Preheat oven to 375.
  2. Place ingredients in a baking dish and bake for 30 minutes.

Roasted Rosemary Green Beans

  • 1 package green beans, cleaned and cut
  • 2 tbsp. duck fat (or butter or coconut oil)
  • 1 tsp. sea salt
  • 1 tbsp. ground rosemary
  • 1/2 tsp. black pepper
  1. Preheat oven to 350 degrees.
  2. Mix ingredients with green beans to coat evenly. Place on a roasting pan and bake for 10 to 12 minutes.

Definitive Sweet Potato French Fries

  • 1 to 2 sweet potatoes cut into desired “fry” shape
  • 3 to 4 tbsp. duck fat (or coconut oil, but it won’t be as good)
  • salt and pepper
  • ground or fresh oregano
  1. Preheat oven to 365 degrees.
  2. Place fries in a single layer on a baking sheet.
  3. Distribute duck fat in four or five spots around the sheet. Place in oven, allow fat to melt, and then mix evenly, adding salt, pepper, and oregano while you mix.
  4. Bake for about 20 minutes or until lightly browned.

Bacon & Brussels Sprouts

  • 3 strips bacon, diced
  • 1 lb. Brussels sprouts, cut in half
  • 1/2 cup beef or chicken broth
  • 1 tbsp. olive oil
  • 1/3 cup green onion, diced

Cook bacon in a large pan on medium heat until brown. Remove bacon, leaving the oil in the pan, and add olive oil and onion. Sauté onion for 2 to 3 minutes or until tender. Add Brussels sprouts and broth. Turn heat to medium-high and allow the broth to cook down for about 5 minutes. Add salt and pepper and stir. Remove Brussels sprouts with a slotted spoon and place in a serving dish. Mix in the bacon and serve.

Gelatin Tea

A super simple way to get the benefits of gelatin without having to make bone broth is to add it to your favorite tea or coffee.

Want a refreshing and fun snack on a hot summer day? Try adding gelatin to fruity teas (sweetened with honey if desired) and chilling it in the refrigerator for a couple of hours. This makes an uber-healthy version of the “jello” you loved as a kid. Top with some whipped coconut cream!

Spicy Rosemary Potatoes

  • 3 to 4 medium potatoes, peeled and cut into wedges
  • 1/4 tsp. paprika
  • 1 tsp. rosemary
  • pinch of cayenne (or to taste)
  • salt and pepper to taste
  • 1 to 2 tbsp. butter

Preheat oven to 375.

Place potato wedges on roasting pan. Add rosemary, spices and butter and place in oven. Allow butter to melt and stir to coat potatoes evenly. Bake for 35 – 45 minutes. Note: Potatoes and other nightshades may need to be avoided when trying to recover from autoimmune disease.

Bell Pepper “Sandwich” Snacks

  • 1 red, orange, or yellow bell pepper sliced meat of choice
  • 2 to 3 leaves of chard
  • 1 to 2 tbsp. Definitive Mayo

Start with a clean pepper, stem removed. Slice in half lengthwise and remove the seeds. Trim the pepper to make it as flat as possible and use it as your “bread.” This works great with salami, roast beef, turkey, etc. You can even make a BLT! Yum! I think I’m going to run and make that right now.

Definitive Mayo

  • 1 egg yolk
  • 3/4 cup olive oil
  • 1/4 cup coconut oil (melted)
  • salt to taste
  • 1 tsp. lemon juice
  • 1 tsp. white vinegar (or apple cider vinegar)
  • pinch each of garlic powder, rosemary, and cayenne

In a blender or with a hand blender, combine egg yolk, lemon juice, salt, and vinegar. Combine oils in a separate cup or small bowl. While blending, very slowly drizzle the oil into the blender. This should take several minutes. The mayo will start to thicken and lighten in color as you add the oil.

Avocado Lime Dressing

  • 1 avocado
  • juice from half of a lime
  • 1 tsp. oregano or basil salt to taste
  • 1 tbsp. olive oil
  • 2 tsp. water

Simply blend these ingredients in a blender or with a hand blender until smooth. Goes great on salads, fish, or chicken.

Coconut Snack Bars

  • 1 cup shredded coconut
  • 1 cup pitted dates
  • 2 tbsp. powdered gelatin (Great Lakes or Bernard Jensen brands are recommended)
  • 2 tbsp. coconut oil
  • 1/2 cup macadamia nuts (optional)
  1. Process macadamia nuts in a food processor until coarsely ground. Mix the rest of the ingredients in the food processor until they are very well blended and begin to clump up.
  2. Line a small baking dish (about 6 x 6 inches) with parchment paper. Press the coconut mixture into the dish and refrigerate for at least 20 minutes. Cut into bars for a quick, easy snack. For a decadent option, add a few squares of dark chocolate to the mix.

Dessert Recipes

Before I cave in and give a few dessert options, let me preface this with a disclaimer.

Sometimes when folks don’t get the results they were hoping for, and we dig a little deeper into what they’re eating, we inevitably discover that breakfast was grain-free brownies and lunch was almond chocolate chip cookies. Then they had dessert.

Please use these dessert recipes wisely. How often you engage in these tasty shenanigans is ultimately up to you and depends greatly on your goals and current level of health.

These probably shouldn’t be daily occurrences. These are treats–something to bring to a party or family get-together so you don’t feel like an outsider while others are gorging themselves with crap. So while these are healthier choices, they are not health food.

Understand this going in, then let go of any anxiety or guilt and enjoy the hell out of this stuff when you do eat them because they’re damn tasty.

Grain-Free Brownies

  • 1/2 cup coconut flour
  • 1/2 cup almond flour
  • 1 cup raw sugar
  • 1/2 tsp. baking powder
  • 3 eggs
  • 1/2 cup coconut milk
  • 1/2 cup cocoa powder
  • 1/4 cup dark chocolate chips
  • 3 tbsp. melted butter
  • coconut oil to grease baking dish
  1. Preheat oven to 350 degrees.
  2. In a large bowl, mix dry ingredients and remove clumps. Mix in wet ingredients and blend well. Pour batter into a medium square baking dish. Bake for about 25 minutes. Check for doneness by inserting a toothpick into center. Little or no batter should remain on the toothpick.

Almond Chocolate Chip Cookies

  • 1 cup almond butter
  • 3/4 cup raw sugar
  • 1/4 tsp. baking soda
  • 1 egg
  • 1/2 cup dark chocolate chips
  1. Preheat oven to 350 degrees.
  2. In a medium bowl, mix ingredients well and use a tablespoon to scoop dough onto a greased cookie sheet.
  3. Bake for about 10 minutes or until lightly browned around the edges.

Chocolate Coconut Bon Bon

  • 2 cups shredded, unsweetened coconut
  • 1 cup pitted dates
  • 2 oz. dark chocolate (70% or higher)
  • Place coconut and dates in the food processor and pulse until it begins to clump together.
  • Melt chocolate in a double boiler.
  • Form coconut and dates into golf ball size. Coat with melted chocolate. Allow to chill in the refrigerator for at least one hour.

Baked Cinnamon Apple

  • 2 large apples, halved and cored maple syrup cinnamon
  • pinch sea salt
  • 1 tbsp. butter
  1. Preheat oven to 375 degrees.
  2. Cut apples in half and remove core to create a hollow center. Add butter, syrup, cinnamon, and a pinch of salt to taste. Bake for about 20 minutes or until the apples are soft.

Chocolate-Banana Pudding

  • 2 ripe bananas
  • 1/2 cup cocoa powder
  • 1/4 cup honey or maple syrup
  • 1/2 cup. coconut oil, melted
  • 2 tbsp. shaved dark chocolate
  • Pinch of sea salt
  1. Blend ingredients well in food processor.
  2. Chill in the refrigerator for about 1 hour (if you can wait that long) and serve topped with shaved dark chocolate, whipped coconut cream

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