Paleo waffles

Here is a tasty treat to curb your cravings for doughy badness.  

Tired of the same old breakfast? Real food, real zone, real delicious waffles.


2 Egg whites (1P)
1 Whole egg (1P)
1/2 Apple (1C)
1 Tablespoon almond meal (2F)
Cinnamon to taste
1/2 Cup frozen blueberries (1C)


Put egg’s and cinnamon in the blender, slowly add all ingredients.  Pour into waffle maker.  Cook for approximately four minutes. Use a waffle maker that flips for best results.  Take blueberries and microwave them for 1 to 1.5 minutes.  Pour onto the hot waffle devour in seconds.

Zone: Recipe is for 2 block breakfast add or delete to recipe as blocks call for.


Ma’…MEATLOAF!! I never know what she’s doing?

If you are looking for a quick meal that can feed several people, I have one word for you.  MEATLOAF!!  That’s right, we found this meal on and put a Zone spin on it for you.  I made this for the guys at the firehouse and they loved it!!

30oz of ground beef  20P
15oz of ground turkey 10P
1cup of almond flour  37F
2 eggs  2P
9 slices of uncured bacon  3P
1cup of homemade tomato sauce (recipe below)  1C
Spices of your choice 
Recipe for the tomato sauce:
15oz of fire roasted tomatoes  2C
2 roasted red peppers  Freebie
2/3cup of chopped onion  1C
4 cloves of garlic  Freebie

Preheat the oven to 400F.  Make your homemade tomato sauce in a blender or food processor.  Mix all of the ingredients, except for the bacon in a large bowl.  Place the chunk “o” meat in two 9″ cake pans and spread evenly.  Cover the top of the loafs with the bacon.  Place the meatloaf in the oven and cook for 45 minutes.  While this is cooking steam some yummy broccoli or cauliflower to go with this meal.  Place the homemade tomato sauce in a pot and simmer to cover your meatloaf.  Check the loafs periodically and drain the loafs if needed.
This recipe makes: 35P, C are inadmissible, 37F.  So break it up to 1 1/2oz per protein and fat blocks for a serving.  Serve up your broccoli or cauliflower at 1 1/4cup per block

Now you are set to call MEATLOAF!! to your family…including ma’.  

Smokin’ Spicy Mexican Gumbo

Aye dios mio!
Mexican Gumbo


2 cups chicken broth (freebie)
1 T chili powder (freebie)
1 T cumin (freebie)
2 cloves of garlic, minced (freebie) 
1 14.5 oz can fire roasted tomatoes (2C)
1 1/3 cup chopped onion (2C)
3 chipotle chiles in adobo sauce, finely chopped (freebie)
1 cup water (freebie)
24 oz chicken breast chopped or shredded (24P)
2 t coconut oil (6F)
2 diced jalapenos (freebie)
1 cup fresh salsa (2C)


Heat up the coconut oil in a pan over medium heat, add the chopped onion and garlic together and saute till softened.  Then add your chicken–cook for 8-10 minutes or till cooked through.  Add the rest of your ingredients in a furious fashion and turn the heat down to low to let the flavors simmer together and meld for 20 minutes.  

This makes 6 meals at 4P, 1C, 1F.  Top with 3 T avocado or guacamole to round out your fat, and serve alongside or on top of 1 block of your favorite roasted veggies (mmm, brussel sprouts) and a piece of fruit such as an orange to cool off your palate from this spicy warm goodness of gumbo.

Remember, if you are looking for some delicious morsel to top this off, or any of your latest grilled proteins, check out this easy and delicious classic…..

Mas’ Perfecto Pico

1.33 cups red onion, chopped (2C)
2 cup of tomatoes, chopped (2C)
2 cloves of garlic, chopped (freebies)
small bunch of fresh cilantro, chopped (freebies)
2 jalapenos (freebies)
1 lime, juiced 

In the words of an infamous Verve athlete, "You're welcome."  



Chipotle Salmon Burgers

If you like salmon, I know you will love it spiced up!  This little tasty number will keep you warm inside all night long.

Salmon burger

18oz of canned salmon (Crown Prince Alaskan Salmon had the lowest sodium) -12P
1/3cup of chopped green onions  -Freebie
2Tbs of chopped chipotle peppers that are in adobo sauce  -Freebie
1/4cup of chopped cilantro  -Freebie
juice of one lime  -That's right, freebie
3 sweet potatoes  -We will get to that
1Tbs of Coconut oil  -Ditto
Mrs. Dash 

Paleo Mayo:
-1 raw egg -1P
-5 tsp olive oil -15 F
-3 TBS yellow mustard  
-1/2 lemon -0.5C
-dash of cayenne

Pre-heat the oven to 300 F.  Place the onions, peppers, cilantro, and lime juice in a food processor and give it a couple of mixes.  Add the salmon and some Mrs. Dash to the mix and hit the pulse button on the processor a few times until all of the salmon is mixed in. Place mixture in a bowl and place in the fridge.  Then, clean out the processor.  
Skin the three sweet potatoes and place in that processor that you just cleaned so well to make some sweet potatoes chips.  If you do not have a food processor, fret not.  Just cut the sweet potato in thin slices.  Place sweet potato chips in a resealable bag.  Melt the coconut oil in the microwave and then coat the chips that are in the bag.  Sprinkle the potatoes with cinnamon and cayenne powder for a little gusto.  Cook the chips at 300F for 25 minutes stirring occasionally.  Once they are done, let stand for ten to fifteen minutes so they can crisp up.  On nutritiondata, 1oz of sweet potato is equal to 5g of Carbs.  We need a total of 27g of Carbs for our meal, so we would use our scale and load it up with a little over 5oz of sweet potato chips.  I am not counting the coconut oil as it will mostly dissipate due to the long cook time.     
Now back to the burgers, split the salmon mixture into 4 equal patties.  They will measure out to 5oz each.  Cook on the grill for 5-10 minutes on each side and you are good to go!  Top with the paleo mayo and POW!!  That salmon just jumped out of the water and gave you a dorsal fin to the chops!

Four meals at 3P 3C 3F


Chicken Crockpot Pie

We know how hard it is to get at least half of your carbs from veggies.  We adapted this recipe from everydaypaleo.  Sarah made a very tasty one pot meal that we modified to make Zone freindly.  Everydaypaleo is a great resource that helps to keep paleo fun! Crockpots make a meal E-A-S-Y.

2lbs of chicken thighs  32P
8 whole cloves  Free
2cups of chopped carrots  2C
2cups of chopped parsnips 4C
2cups of celery  1C
2cups of chopped onion  3C
3Tbs of coconut oil  28F
1Tbs of dried tyme  Free
1Tbs of dried sage  Free
1cup of chicken broth  Free

Croc chk veg 

Chop all of the veggies and place them in bowl, chop the chicken into similar sized pieces as the veggies.  Lay the chicken on the bottom of the croc pot and sprinkle with pepper to taste, place the veggies on top.  Melt the coconut butter in the microwave until it is a liquid.  Mix the oil, broth, and spices together and then pour on top of the other ingredients.  Cook for 5 hours on high and 7 hours on low.  I will say that the use of coconut oil keeps the chicken super-duper moist and delicious.  
This made 8 servings at 4P 1.25C 3.5F  Add some steamed veggies like cauliflower, broccoli, or kale to make up the final carbs.–YUM!   

Bubba Gump Shrimp Boats

This is a very tasty recipe that we adapted from every day paleoIt brings together the sweetness of mango and the spiciness of bell peppers.  These were a big hit at the New Years WOD!

24oz of shrimp  16P
4 bell peppers, mix and match colors  1pepper roughly= 1C
4cups of chopped celery  2C
1 mango  4C
1/4cup of Olive oil  36F
1/4cup lemon juice
dash of cayenne pepper
dash of Mrs. Dash and pepper
Paprika and parsely
Shrimp boat prep 

Pre-heat the oven to 500F and cut the peppers into quarters.  Place peppers on a cookie sheet and cook each side for 5 minutes. Remove peppers and let cool.  Chop up shrimp, celery, mango and mix in a bowl with oil, Mrs. Dash, and juice.  When the peppers have cooled pile on the tasty shrimp mix on the peppers.  Top with cayenne, paprika and parsely. 
This recipe will make 1P .6C 2.25F per boat 

Shrimp boats

Breakfast on the go, go!

So how are you doing on the challenge?  I hope everyone is doing great!  We know that people are extremely busy now a days, and getting a good breakfast in might seem daunting sometime.  We have come up with some quick and easy ways to get your day started fast!  

Quick breakfast

Mini egg quiche
18 eggs- 18P
6oz diced ham- 6P 
1cup of chopped mushrooms- .33C
1cup of tomatoes- 1C
2/3cup of chopped onion- 1C
4cups of shredded spinach- 1C
2 cupcake pans 
Mrs. Dash seasoning 

Pre-heat the oven to 350F.  Mix all of the veggies in a bowl chopped, or use a food processor.  When mixed together, then add to the eggs and ham.  Add the shredded spinach to the mix.   
Spray the cupcake pans with non-stick spray.  Spoon a 1/4cup of the mix into each cupcake hole in the pans.  Place in the oven and cook for 20 minutes.  This is mainly a quick protein, each quiche will give you 1P .13C 0F so the Carbs are minuscule.  They do give a little bit of taste that is very good!

Paleo pancakes
3/4cup of apple sauce- 2C
1/4cup of almond butter- 21F
4 eggs- 4P 
1tsp Vanilla extract
1tsp of cinnamon 
1Tbs of Coconut oil- 9F 

Mix all of the ingredients in a bowl.  Use a flat skillet pan to cook the pancakes.  Heat the pan with coconut oil, then pour 1oz of the mix to make one pancake.  Not to worry, they will expand and become a little larger.  Cook on both sides for 3 to 4 minutes and viola!  You have yourself a tasty little cake.  This mix will make 16 pancakes.  Per pancake you will have: .25P .13C 1.8F.  Top will some yummy fresh fruit, or make a compot with blueberries.   

So you can see that these recipes are not down to the exact specifications that one might need for a 3P 3C 3F meal.  But they will help you in a pinch when you are running short on time.  Prepare these recipes at the begining of your week, and you will never have an excuse to miss a meal.

  Veggie mix

Veggie mix for the quiche. 

Madras Chicken and Veggie Pan Roast

We put together a flavorful recipe of Indian flavor with some tasty veggies.  We used measurements from  to help Zone the portions.  This will be a quick one pan meal that can be made at the beginning of the week.    


2tsp of olive oil 6F
13oz of chopped sweet potatoes 7C
9oz of halved brussel sprouts 2C
9oz of red onion 3C
12oz of diced chicken 12P
2tsp of Paprika
1tsp Mrs. Dash seasoning
1tsp hot madras curry powder
.5oz of pine nuts  6F 

Chicken pan roast


Pre-heat the oven at 350 degrees F.  Prep all of the ingredients and place them in a large mixing bowl.  Place the contents from the bowl to a cookie sheet pan and spread evenly. Cook for 30 minutes and stir the mix occasionally.  This makes 6 cups split into four meals at 1.5 cups each to make 3P, 3C, 3F. 


Chicken and Vegetable Melody Soup

It is winter time, and it is time for us to put together some hearty soups that can keep you going all day.   

  Chicken stew

1Tbs of Oil oil 9F
12oz of Chicken breast chopped
1 14.5oz can of diced tomatoes 1.5C
1cup of chopped carrot 1C
2cups of chopped celery 1C
1 1/3cups of chopped onion 2C
1/2 tsp of Basil
1/2tsp of Thyme
4 garlic cloves or minced
4cups of chicken broth
9oz Sweet potato peeled and diced 1C
9in of parsnips chopped 1C
4cups of water
3 3/4cups kale 3C
2cups of green beans 2C 

Heat olive oil in a large soup pot.  Add the onion, basil, thyme, garlic carrots and celery. Cook and stir occasionally for 5 to 7 minutes, or until vegetables are soft.  

Add the tomatoes, chicken broth, water, parsnips, and sweet potatoes and bring to a boil. Reduce heat and let simmer for 15 minutes.  

Stir in kale, and green beans and simmer for another 15 minutes.  
This recipe makes 4 servings of 3 cups at 3P, 3C, 2.25F 

Grilled Halibut

This is a very tasty recipe for the fish lovers out there.  The spices used gives the fish a fresh herb taste as Halibut takes on the flavor of its seasonings.  

9oz Halibut fillets  1 1/2oz=1P
2Tbs of Olive oil 18F
2Tbs of fresh squeezed lime juice
1tsp dried basil
1/2tsp dried oregano
1/2tsp dried rosemary 

Place the halibut in a baking dish.  Mix together all of the other ingredients in a bowl and whisk together.  Pour marinade over fish, cover and refrigerate for 2 to 4 hours.  

Preheat the grill for medium heat.  Lightly oil grill grate.  Remove halibut from the baking dish and discard the marinade.  Cook the halibut for 5 minutes per side, or until fish can be easily flaked with a fork.  Pair up with some grilled asperagus for carbs and top with avocado for your fats.  There is some debate about the Oil in the marinade.  Seeing that we are going to discard the majority of the oil, lets cut the fat content in half.  Enjoy!