This the part of our 4-phase Alchemist Eating program when we go hardcore, implementing strict eating guidelines for a full 30 days.
The Cook-up Lead-up post earlier this week talked about the benefits of this phase, laid down our personal goals and “rules,” and shared some solid strategies for successful implementation efforts (whether doing Phase 2 or “just” transitioning to primal-paleo eating).
Over the next month, Sunday Cook-up posts will be in keeping with our Phase 2 rules…and will offer a glimpse into what goes down during a strict 30-day elimination period.
Not on board with Phase 2? No worries. The food featured won’t be that different from our usual primal-paleo cook-up fare.
There just won’t be any dairy (except for ghee) or primal sweets and treats (alas, not even dark chocolate). Otherwise, you can expect our typical sort of meal planning and cooking for the week ahead.
You know. Real, whole, good food. High-quality meat, fish and eggs. Plenty of veggies. Plenty of healthy fats and oils. Moderate amounts of fruit, nuts and seeds. (And no processed food, grains, legumes, added sugars or artificial sweeteners, or chemically altered or otherwise unhealthy fats and oils.)
Oh, and alongside the meal planning talk, we’ll likely touch on what comes up for us this month—challenges, insights, successes and all—as we make our way through our program.
This weekend is all about getting our fridge and pantry super-stocked, making us feel extra-ready for Week 1.
It will be Randy’s first elimination diet, and (though he’s already a super-star primal eater) he’s a little anxious about forgoing his paleo waffles with maple syrup.
He’s also going in with a personal goal of cutting back on fruit, so we wanted to make sure he had an appealing array of other breakfast, lunch and snack foods to choose from. The list of options is a long one—and is meant for the 30 days overall (in other words, we won’t necessarily have all these things this week).
See down below for the extensive “starter list” (plus a quick list of pantry essentials).
As for me, I don’t really do paleo waffles and don’t really snack. But I’m wanting some new-and-exciting dinner leftovers to replace the Greek yoghurt I usually have with lunch.
So…these dishes are in this week’s line-up—starting with new-to-us ones…and ending with basic staples:
This one (and the above photo) comes from PaleOMG. We love her.
This one comes from The Feisty Kitchen—new to us, but loving it so far. (Photo is ours, from a head-start cook-up session yesterday.)
Another Feisty Kitchen recipe (and FK photo), because, well, we’re feeling feisty.
Taj Mahal Chicken
This one’s from our favorite cookbook: Well Fed 2, by Melissa Joulwan. Pretty much every delicious thing in there is allowed in Phase 2. We’ll most likely serve this dish (p. 110) with cauliflower “rice” (WF2 has simple instructions for making that too).
Beef Stew Provencal
This is another from Well Fed 2 (p. 122). It involves very little prep time followed by lots of marinating and cooking. Will be a nice change after some of the earlier dishes. Plus, we’re anticipating lots of leftovers, which will work well for Randy’s snacks.
Cauliflower Rice, Mashed Butternut Squash
We like having a couple “base” elements like these on hand. They work with practically everything and can go all sorts of ways, depending on what you top them with. Spaghetti squash is another good one.
Roasted Beets, Mushrooms, Garlic, Carrot Fries
We use these for dinner sides, but they make excellent lunchtime additions for me and snacks for Randy. All are roasted in coconut oil. The beets, shrooms and garlic are sprinkled with cumin and sea salt; the carrot fries (multi-colored this week!!!) are sprinkled with those plus cinnamon too. All are cooked at 400 for 30-40 minutes.
We won’t cook all this today, of course. Roasted veggies and staples, for sure. Plus the parsnip soup and stuffed mushrooms. We’ll also ensure all groceries are in place for the week ahead (except for the chicken and stew meat, which we’ll buy the day of cooking or one day prior).
And, as promised, here’s “Randy’s Phase-2 Breakfast, Lunch & Snack Options Starter List” (sure to grow as the weeks go on):
Dinner leftovers (pretty straight forward…yet people don’t always think to eat these for breakfast or a snack)
Eggs (fried, scrambled, hard-boiled, paleo devilled eggs)
Compliant sausage (no sugar added)
Compliant bacon (no sugar added; Pederson’s uncured no sugar hickory smoked)
Compliant hot dogs (no sugar added; Applegate organic uncured beef)
“Scrambles” (made of eggs, sausage/bacon, veggies, sweet potatoes, all scrambled in ghee or coconut oil)
“Fauxmeal” made from butternut squash, acorn squash or pumpkin (without honey, but WITH coconut flakes, cinnamon, currents, berries; find the recipe link in our Primal Comfort post)
Chia seed pudding (with just chia seeds, coconut milk and cinnamon—no honey or vanilla; find a recipe link for the un-modified, non-Phase-2 version in our Blooming Beets post)
Chicken, fish, steak (make extra at dinner)
Meatballs (made of beef/bison/lamb/pork; plain or spiced—Well Fed 2 has a whole section on options)
Bone broth (bone-in meat, veggies, ginger, capful of apple cider vinegar—cooked overnight in the slow-cooker)
Compliant deli meat (Applegate organic roasted turkey breast)
Canned tuna, salmon, sardines (packed in water)
Smoked salmon (Whole Foods brand)
Veggies (raw or sauteed)
Roasted beets, mushrooms, other veggies
Carrot fries (roasted in coconut oil, sprinkled with cumin and cinnamon)
Avocados (drizzled with olive oil, sprinkled with sea salt)
Baked/roasted sweet potatoes, yams (bought 3 different kinds this week, including a purple Japanese one!)
Mashed squashes, pumpkin (topped with coconut oil and cinnamon for “sweet,” or other ghee and spices for savoury)
Cauliflower “rice” or mashed cauliflower
Spaghetti squash (with meat, veggies and/or a simple tomato sauce or ghee/olive oil)
Pickles (Bubbies, kosher dill pickles, no sugar)
Plus, we’re stocked with pantry essentials. Major ones include:
Extra-virgin olive oil (Whole Foods brand)
Ghee (Purity Farms organic)
Coconut oil (365 organic)
Coconut milk (Native Forrest full-fat organic)
Coconut butter (Artisana raw organic)
Almond butter (Once Again unsweetened & salt-free)
Spices (365 organic and others)
That’ll get us (and perhaps you) started. As you can see, we won’t be depriving ourselves.
So, let Phase 2 begin! See ya on the flip side.
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