The Coconuts and Kettlebells Meal Plans
Planning and preparation are an absolute must when it comes to carrying out a successful 4×4. Because—like most people—you’ve probably got a lot on your plate, we’ve done all the work for you and created two separate meal plans: one for bread lovers and one for butter lovers (see here if you haven’t yet figured out if you’re a bread or butter lover). The bread lover’s plan is great for people who do better with more carbs, while the butter lover’s plan is great for those who do better with more fat. With each meal plan, we’ve included everything you need to get started—a weekly shopping list, a guide to kitchen tools and equipment, and a detailed pantry guide. And best of all, batch cooking and meal-prep days are built in, which keeps your time in the kitchen to a minimum.
When following one of the meal plans, remember to listen to your body. While each meal plan provides you with more than enough food to meet your minimums, your individual needs may vary. You may need more carbs, more fat, more protein, or more calories on certain days. To help you customize each plan, we’ve included tips on how to boost calories, plus quick and easy 4×4-friendly snacks you can add if you need to. These meal plans aren’t here to limit you or your choices, and they certainly aren’t the only way you can be successful on the 4×4. If you’d like to make small adjustments and swap out a meal with one you’re more familiar with—go for it!
As a special reminder—a serving size is whatever is going to serve your body. The recipes in this book contain serving sizes that are consistent with conventional standards. But this doesn’t mean you should eat only one serving for a meal. For most meals, you’ll likely eat two or three servings. The meal plans are made up so that you’ll have plenty to eat at meals with room to spare. If you have leftovers, you can eat them as snacks or throw them in the freezer to eat at a later date.
Here are some special notes about how to shop and plan out your meals when using the meal plans:
Food Quantity
- Each meal plan feeds one person for four weeks. If your family is on board for the 4×4, you’ll need to increase the amount of food you make depending on the number of mouths you have to feed.
- After cooking food on meal-prep days, separate the food you’ve cooked into individual containers. Certain items, such as Homemade Bone Broth, should be frozen in individual portions, then transferred to the refrigerator the night before to thaw.
- When a meal has “(double)” after it, you’ll need to make a double portion of the meal. The shopping list provided for each week accounts for this.
Leftovers
- When leftovers are to be eaten for a meal, the meal will have “(leftover)” after it.
- If the meal is in italics in the meal plan, it indicates that the food has already been made during your meal-prep days or is a leftover meal. Meals that are not in italics will have to be made that day.
- Each meal plan is made up so that you’ll have plenty to eat at meals with room to spare. Take note of when a meal is going to be eaten as leftovers and for how many meals. Then separate the leftovers into individual containers so you can easily grab the meal when it’s time to eat. If you have extra leftovers, you can eat them as snacks or throw them in the freezer to eat later.
Time Management
- Each week, you are given two meal-prep days. We recommend making these the Saturday and Sunday before your week starts. If you have different days off or your week starts on a different day, you can shift your meal-prep days around. You can also make all the food on one day, depending on your schedule. Just make sure your meal-prep day(s) occur just prior to the start of your week.
- When following each meal plan, we recommend shopping at the grocery store once a week. It’s best to do this on the weekend just prior to beginning your meal prep.
- While there is plenty of variety, we’ve added the perfect amount of repetition so you can get into a groove and benefit from familiarity with some of the recipes.
Shopping List
- Each shopping list provides you with all the food you’ll need to make your meals for the week. The list provides quantities that are as specific as possible. However, if you need only half an item (such as a red onion), the shopping list includes 1 red onion to keep it simple.
- Fresh herbs are used throughout the recipes in small quantities. If you see it on the shopping list, simply purchase a single bunch.
- A guide to all the pantry items can be found in, “Stocking the Pantry.” In the shopping list, we’ve included what items from the pantry will be needed. Make sure you are well stocked with the pantry items listed for the week (including spices). If you need a special amount (more than normal), we’ve called attention to it.
BREAD LOVER’S MEAL PLAN
Our Bread Lover’s Meal Plan is specifically for people who feel better eating more carbs. It’s packed with nutrient-dense foods and incorporates snacks and sides that have a good dose of carbohydrates.
Ways to Boost Calories
- Add fresh fruit to breakfast: apples, bananas, and berries are great options.
- Roast whole sweet potatoes and add them to lunch or dinner: Pierce each sweet potato several times with a fork and bake at 400°F until tender, about 45 minutes.
- Add a treat after dinner, such as Avocado Chocolate Mousse or Dark Chocolate Mug Cake.
Quick Snack Ideas
- Apple, banana, or carrot sticks with almond butter
- Dates
- Fruit and nut bars (see our favorite brands here)
- Dried fruit (unsweetened)
BREAD LOVER’S WEEK 1
MEAL PREP
Day 1
- Make Bacon-Wrapped Eggs (freeze)
- Make Chocolate-Cherry Energy Bites (freeze)
Day 2
- Make Pumpkin Breakfast Muffins (freeze for week 1 and week 2)
- Make Strawberry Cobb Salad (toss the salad without the dressing and refrigerate)
- Hard-boil 3 eggs
- Make Dairy-Free Ranch Dressing
- Cook 2 chicken breasts (freeze)
Notes
- Put frozen breakfast foods (Bacon-Wrapped Eggs and Pumpkin Breakfast Muffins) in the refrigerator the night before to thaw.
- Put 2 chicken breasts in the refrigerator to thaw the night before you make the Apple, Avocado, and Chicken Salad.
- Add the dressing to the Strawberry Cobb Salad just before eating.
BREAD LOVER’S WEEK 1 SHORTCUTS
- Use store-bought mayonnaise to make the Dairy-Free Ranch Dressing, or use store-bought dairy-free ranch dressing. We recommend the brand Primal Kitchen.
SHOPPING LIST
Meat/Poultry/Fish/Eggs
1 large (4-pound) whole chicken
2 pounds ground turkey
1½ pounds wild-caught salmon fillet
1½ pounds bacon (26 slices)
1 pound ground beef
2 chicken breasts
24 large eggs
Produce
2 large heads romaine lettuce
2½ cups baby spinach
1 head cauliflower
1½ pounds small white potatoes
2 large sweet potatoes
5 medium red potatoes
5 sweet onions
1 red onion
2 scallions
3 carrots
1 pound broccoli florets
1 bell pepper
1 small zucchini
1 medium tomato
1 celery stalk
1¼ cups cherry tomatoes
1 cup white mushrooms
4 sweet apples (such as Fuji or Pink Lady)
3 large avocados
1½ cups strawberries
10 Medjool dates
1 cup unsweetened dried cherries
1 lemon (for juice)
4 heads garlic
Fresh chives
Fresh parsley
Fresh basil
Fresh cilantro
Fresh rosemary
Pantry
Coconut oil (or ghee)
Extra-virgin olive oil
Cold-pressed avocado oil (or macadamia nut oil)
Coconut flour
Almond flour
Almond butter
Raw honey
Pure maple syrup
Baking soda
Pure vanilla extract
Cacao powder (or unsweetened cocoa powder)
Coconut aminos
Balsamic vinegar
Apple cider vinegar
Dijon mustard
Canned full-fat coconut milk (one 13.5-ounce can)
Canned pumpkin (one 15-ounce can)
Canned crushed tomatoes (two 28-ounce cans)
Sriracha sauce
Tomato paste
Chai tea
Grass-fed collagen peptides
Unsweetened coconut flakes
Unsweetened baking chocolate (optional)
Raw almonds
Raw pecans
Spices
Sea salt
Black pepper
Garlic powder
Ground cinnamon
Ground nutmeg
Dried dill
Onion powder
Dried oregano
Dried thyme
Smoked paprika
Paprika
Ground sage
Ground turmeric
Chili powder
Ground cumin
Ground ginger
Red pepper flakes
Bread Lover’s Week 1 Menu
Italics indicate that food is already made or is a leftover meal.
BREAD LOVER’S WEEK 2
MEAL PREP
Day 1
- Make Homemade Bone Broth (separate into three or four small containers and freeze for week 2 and week 4)
- Make Cinnamon-Toasted Coconut “Chips” (store in an airtight container)
Day 2
- Make Raspberry Apple Cider Vinaigrette (refrigerate)
- Make Chicken-Sage Meatballs (refrigerate)
Notes
- Put frozen breakfast foods (Pumpkin Breakfast Muffins, made during week 1) in the refrigerator the night before to thaw.
- Thaw Homemade Bone Broth for the Slow Cooker Garlic-Thyme Pot Roast and Slow Cooker Bison Chili in the refrigerator the night before.
BREAD LOVER’S WEEK 2 SHORTCUTS
- Use olive oil and balsamic vinegar as dressing for the Roasted Beets and Berries Salad instead of making Raspberry Apple Cider Vinaigrette.
- Purchase store-bought bone broth for recipes. We recommend the brand Kettle & Fire.
SHOPPING LIST
Meat/Poultry/Fish/Eggs
3 to 4 pounds mixed beef bones
1 (3- to 4-pound) chuck roast
4 (6-ounce) mahimahi fillets
2 pounds ground chicken
2 pounds ground bison
5 large eggs
Produce
3 large sweet potatoes
5 medium red potatoes
6½ cups baby arugula
3 sweet onions
3 carrots
2 medium beets
1 red bell pepper
1 bell pepper (any color)
1 medium tomato
3 jalapeños
2 large mangoes
2 bananas
1¼ cups fresh raspberries
¾ cup fresh blueberries
2 large sweet apples (such as Fuji or Pink Lady)
1 bag frozen strawberries (at least 2 cups)
2 avocados
2 limes (for juice)
2 heads garlic
Fresh cilantro
Fresh bay leaves (optional)
Pantry
Coconut oil (or ghee)
Extra-virgin olive oil
Almond flour
Coconut flour
Almond butter
Pure vanilla extract
Raw honey
Pure maple syrup
Apple cider vinegar
Baking soda
Canned full-fat coconut milk (four 13.5-ounce cans)
Canned crushed tomatoes (one 28-ounce can)
Grass-fed collagen peptides
Chai tea
Unsweetened coconut flakes (at least 4 cups)
Unsweetened shredded coconut
Unsweetened baking chocolate (optional)
Macadamia nuts (at least 1½ cups)
Raw pecans
Raw walnuts
Spices
Sea salt
Black pepper
Ground cinnamon
Black peppercorns
Dried basil
Ground sage
Dried parsley
Garlic powder
Ground chipotle chile
Ground cumin
Dried thyme
Paprika
Dried oregano
Chili powder
Cayenne pepper (optional)
Bread Lover’s Week 2 Menu
Italics indicate that food is already made or is a leftover meal.
BREAD LOVER’S WEEK 3
MEAL PREP
Day 1
- Make Bacon-Wrapped Eggs (freeze)
- Make Chocolate-Cherry Energy Bites (freeze)
Day 2
- Make Pumpkin Breakfast Muffins (freeze for week 3 and week 4)
- Make Strawberry Cobb Salad (toss the salad without the dressing and refrigerate)
- Hard-boil 3 eggs
- Make Dairy-Free Ranch Dressing
- Cook 2 chicken breasts (freeze)
Notes
- Put frozen breakfast foods (Bacon-Wrapped Eggs and Pumpkin Breakfast Muffins) in the refrigerator the night before to thaw.
- Put 2 chicken breasts in the refrigerator to thaw the night before you make the Apple, Avocado, and Chicken Salad.
- Add the dressing to the Strawberry Cobb Salad just before consuming.
BREAD LOVER’S WEEK 3 SHORTCUTS
- Use store-bought mayonnaise to make the Dairy-Free Ranch Dressing, or use store-bought dairy-free ranch dressing. We recommend the brand Primal Kitchen.
SHOPPING LIST
Meat/Poultry/Fish/Eggs
1 large (4-pound) whole chicken
1½ pounds wild-caught salmon fillet
1½ pounds bacon (24 slices)
1 pound ground turkey
1 pound ground beef
2 chicken breasts
4 ounces beef liver
24 large eggs
Produce
3 large sweet potatoes
5 medium red potatoes
2 large heads romaine lettuce
2½ cups baby spinach
2 pounds carrots
1 pound parsnips
1 pound broccoli florets
2 sweet onions
1 red onion
1 cup white mushrooms
1 medium tomato
1¼ cup cherry tomatoes
2 scallions
1 celery stalk
3 sweet apples (such as Fuji or Pink Lady)
1½ cups strawberries
10 pitted Medjool dates
1 cup unsweetened dried cherries
2 large avocados
1 lime (for juice)
1 medium lemon (for juice)
2 heads garlic
Fresh chives
Fresh parsley
Fresh cilantro
Pantry
Coconut oil (or ghee)
Extra-virgin olive oil
Avocado oil (or macadamia nut oil)
Coconut flour
Almond butter
Raw honey
Pure maple syrup
Pure vanilla extract
Cacao powder (or unsweetened cocoa powder)
Baking soda
Apple cider vinegar
Coconut aminos
Balsamic vinegar
Sriracha sauce
Dijon mustard
Chai tea
Grass-fed collagen peptides
Canned pumpkin (one 15-ounce can)
Canned full-fat coconut milk (two 13.5-ounce cans)
Unsweetened coconut flakes
Unsweetened baking chocolate (optional)
Raw almonds
Raw pecan
Raw walnuts
Raw pumpkin seeds
Spices
Sea salt
Black pepper
Garlic powder
Ground cinnamon
Ground nutmeg
Dried dill
Onion powder
Smoked paprika
Paprika
Dried oregano
Dried thyme
Ground sage
Turmeric powder
Ground cumin
Chili powder
Ground ginger
Red pepper flakes
Bread Lover’s Week 3 Menu
Italics indicate that food is already made or is a leftover meal.
BREAD LOVER’S WEEK 4
MEAL PREP
Day 1
- Make Cinnamon-Toasted Coconut “Chips” (freeze)
- Make Watermelon-Lime Gummies (refrigerate)
Day 2
- Make Chicken-Sage Meatballs (refrigerate)
- Make Raspberry Apple Cider Vinaigrette (refrigerate)
- Prepare Japanese sweet potatoes for Shepherd’s Pie (refrigerate)
Notes
- Put frozen breakfast foods (Pumpkin Breakfast Muffins, made during week 3) in the refrigerator the night before to thaw.
- Thaw enough Homemade Bone Broth (made during week 2) for the Shepherd’s Pie and Slow Cooker Bison Chili in the refrigerator the night before.
BREAD LOVER’S WEEK 4 SHORTCUTS
- Use olive oil and balsamic vinegar as dressing for the Roasted Beets and Berries Salad instead of making Raspberry Apple Cider Vinaigrette.
- Purchase store-bought bone broth for recipes. We recommend the brand Kettle & Fire.
SHOPPING LIST
Meat/Poultry/Eggs
2 pounds ground chicken
1 (1½-pound) sirloin steak
1½ pounds ground beef (or lamb)
1 pound ground bison
1 pound bacon (10 slices)
1 large egg
Produce
6 cups arugula
2 large Japanese sweet potatoes
3 large sweet potatoes
1½ pounds small white potatoes
5 cups sliced white mushrooms (about 12 ounces)
2 medium beets
1 small eggplant, such as Japanese or Italian
2 zucchini
4 sweet onions
2 carrots
1 medium yellow squash
1 red bell pepper
1 bell pepper (any color)
2 celery stalks
1 jalapeño
3 Roma (plum) tomatoes
2 scallions
1 small watermelon (or 2 cups 100% watermelon juice)
2 bananas
3 sweet apples (such as Fuji or Pink Lady)
1¼ cups raspberries
¾ cup blueberries
1 avocado
1 lime (for juice)
2 heads garlic
Fresh basil
Fresh rosemary
Fresh cilantro
Pantry
Coconut oil (or ghee)
Extra-virgin olive oil
Pure toasted sesame oil
Almond flour
Almond butter
Raw honey
Pure maple syrup
Apple cider vinegar
Coconut aminos
Sriracha sauce
Grass-fed gelatin
Grass-fed collagen peptides
Tomato paste
Marinara sauce
Canned crushed tomatoes (one 28-ounce can)
Canned full-fat coconut milk (three 13.5-ounce cans)
Chai tea
Unsweetened coconut flakes (at least 3 cups)
Raw walnuts
Sesame seeds
Spices
Sea salt
Black pepper
Ground cinnamon
Ground nutmeg
Ground sage
Dried parsley
Garlic powder
Dried basil
Paprika
Dried thyme
Dried oregano
Red pepper flakes
Chili powder
Ground cumin
Ground ginger
Cayenne pepper (optional)
Bread Lover’s Week 4 Menu
Italics indicate that food is already made or is a leftover meal.
BUTTER LOVER’S MEAL PLAN
Our Butter Lover’s Meal Plan is specifically for people who feel better eating more fat. It’s packed with nutrient-dense foods and incorporates snacks and sides that are lower in carbohydrates.
Ways to Boost Calories
- Add sliced avocado or fresh berries to breakfast.
- Make a batch of Dairy-Free Ranch Dressing and use it as a dip for sliced veggies.
- Add a treat after dinner, such as Whipped Coconut Cream or Chocolate Coconut Bombs. You can also make a berries-and-cream bowl: Place frozen berries in a bowl and pour coconut milk on top, then top with Homemade Chocolate Shell.
Quick Snack Ideas
- Macadamia nuts
- Hard-boiled eggs
- Carrot sticks with nut butter
- Jerky or collagen protein bars (see our favorite brands here)
BUTTER LOVER’S WEEK 1
MEAL PREP
Day 1
- Make Bacon-Wrapped Eggs (freeze)
- Make Spiced Rosemary Roasted Nuts (store in an airtight container)
Day 2
- Make Pumpkin Breakfast Muffins (freeze for week 1 and week 2)
- Make Strawberry Cobb Salad (toss the salad without the dressing and refrigerate)
- Hard-boil 3 eggs
- Make Dairy-Free Ranch Dressing
- Cook 2 chicken breasts (freeze)
Notes
- Put frozen breakfast foods (Bacon-Wrapped Eggs and Pumpkin Breakfast Muffins) in the refrigerator the night before to thaw.
- Put 2 chicken breasts in the refrigerator to thaw the night before you make the Apple, Avocado, and Chicken Salad.
- Add the dressing to the Strawberry Cobb Salad just before consuming.
WEEK 1 SHORTCUT
- Use store-bought mayonnaise to make the Dairy-Free Ranch Dressing, or use store-bought dairy-free ranch dressing. We recommend the brand Primal Kitchen.
SHOPPING LIST
Meat/Poultry/Fish/Eggs
2 pounds ground turkey
1 (1½-to 2-pound) flank steak
1½ pounds wild-caught salmon fillet
1½ pounds bacon (26 slices)
1 pound ground beef
2 chicken breasts
30 large eggs
Produce
2 large heads romaine lettuce
2½ cups baby spinach
1 head cauliflower
1 pound asparagus
1 pound broccoli florets
1 bell pepper
1 small zucchini
1 medium tomato
1¼ cup cherry tomatoes
1 cup white mushrooms
1 red onion
3 sweet onions
2 scallions
1 celery stalk
3 avocados
3 sweet apples (such as Fuji or Pink Lady)
1½ cups strawberries
1 medium lemon (for juice)
3 heads garlic
Fresh chives
Fresh rosemary
Fresh parsley
Fresh basil
Fresh cilantro
Pantry
Coconut oil (or ghee)
Extra-virgin olive oil
Avocado oil (or macadamia nut oil)
Coconut flour
Almond flour
Almond butter
Raw honey
Pure maple syrup
Pure vanilla extract
Apple cider vinegar
Coconut aminos
Balsamic vinegar
Sriracha sauce
Baking soda
Dijon mustard
Tomato paste
Grass-fed collagen peptides
Chai tea
Canned pumpkin (one 15-ounce can)
Canned crushed tomatoes (two 28-ounce cans)
Canned full-fat coconut milk (two 13.5-ounce cans)
Unsweetened coconut flakes
Unsweetened baking chocolate (optional)
Raw almonds (at least 2 cups)
Raw walnuts (at least 1½ cups)
Raw cashews
Raw pecans
Raw pumpkin seeds
Spices
Sea salt
Black pepper
Garlic powder
Cayenne pepper
Ground cinnamon
Ground nutmeg
Dried dill
Onion powder
Dried oregano
Ground ginger
Red pepper flakes
Chili powder
Ground cumin
Paprika
Dried thyme
Butter Lover’s Week 1 Menu
Italics indicate that food is already made or is a leftover meal.
BUTTER LOVER’S WEEK 2
MEAL PREP
Day 1
- Make Homemade Bone Broth (separate into three or four small containers and freeze for week 2 and week 4)
- Make Cinnamon-Toasted Coconut “Chips” (store in an airtight container)
Day 2
- Make Honey-Lime Dressing (refrigerate)
- Make Chicken-Sage Meatballs (refrigerate)
Notes
- Put frozen breakfast foods (Pumpkin Breakfast Muffins, made during week 1) in the refrigerator the night before to thaw.
- Thaw Homemade Bone Broth for the Slow Cooker Garlic-Thyme Pot Roast and Balsamic Wine Pork Chops in the refrigerator the night before.
BUTTER LOVER’S WEEK 2 SHORTCUTS
- Use olive oil and balsamic vinegar as dressing for the Chili-Lime Shrimp Salad, instead of making Honey-Lime Dressing.
- Purchase store-bought bone broth for recipes. We recommend the brand Kettle & Fire.
SHOPPING LIST
Meat/Poultry/Seafood/Eggs
3 to 4 pounds mixed beef bones
1 (3- to 4-pound) chuck roast
2 pounds ground chicken
1 (1½-pound) sirloin steak
1 pound ground turkey
4 boneless pork chops
1 pound large shrimp
½ pound bacon (6 slices)
1 large egg
Produce
1 head romaine lettuce
1 large bunch kale
6 cups mixed baby greens
5 medium red potatoes
2 cups spinach
1½ pounds white mushrooms (about 20 ounces)
1 jicama
2 pounds carrots
1 pound parsnips
1 red bell pepper
1 small zucchini
1 medium tomato
10 cherry tomatoes (about 1 cup)
4 sweet onions
1 red onion
2 scallions
1 large avocado
2 bananas
2 large sweet apples (such as Fuji or Pink Lady)
1 bag frozen cherries (2 cups), pitted
5 limes (for juice)
Red wine or 100 percent red grape juice (½ cup)
3 heads garlic
Fresh cilantro
Fresh parsley
Fresh bay leaves (optional)
Pantry
Coconut oil (or ghee)
Extra-virgin olive oil
Pure toasted sesame oil
Almond flour
Almond butter
Raw honey
Pure maple syrup
Apple cider vinegar
Balsamic vinegar
Grass-fed collagen peptides
Coconut aminos
Sriracha sauce
Sesame seeds
Chai tea
Canned full-fat coconut milk (three 13.5-ounce cans)
Unsweetened coconut flakes (at least 3½ cups)
Unsweetened baking chocolate (optional)
Raw pecans
Spices
Sea salt
Black peppercorns
Ground cinnamon
Garlic powder
Ground sage
Dried parsley
Ground ginger
Ground cumin
Chili powder
Dried thyme
Paprika
Dried oregano
Butter Lover’s Week 2 Menu
Italics indicate that food is already made or is a leftover meal.
BUTTER LOVER’S WEEK 3
MEAL PREP
Day 1
- Make Bacon-Wrapped Eggs (freeze)
- Make Spiced Rosemary Roasted Nuts (store in an airtight container)
Day 2
- Make Pumpkin Breakfast Muffins (freeze for week 3 and week 4)
- Make Strawberry Cobb Salad (toss the salad without the dressing and place in the refrigerator)
- Hard-boil 3 eggs
- Make Dairy-Free Ranch Dressing
- Cook 2 chicken breasts (freeze)
Notes
- Put frozen breakfast foods (Bacon-Wrapped Eggs and Pumpkin Breakfast Muffins) in the refrigerator the night before to thaw.
- Put 2 chicken breasts in the refrigerator to thaw the night before you make the Apple, Avocado, and Chicken Salad.
- Add the dressing to the Strawberry Cobb Salad just before consuming.
BUTTER LOVER’S WEEK 3 SHORTCUTS
- Use store-bought mayonnaise to make the Dairy-Free Ranch Dressing, or use store-bought dairy-free ranch dressing. We recommend the brand Primal Kitchen.
SHOPPING LIST
Meat/Poultry/Fish/Eggs
1 large (4-pound) whole chicken
4 (6-ounce) mahimahi fillets
1½ pounds bacon (24 slices)
1 pound large shrimp
1 pound ground beef
2 chicken breasts
4 ounces beef liver
30 large eggs
Produce
1 head cabbage
1 large head romaine lettuce
4½ cups baby spinach (more optional)
5 medium red potatoes
1 pound broccoli florets
2 pounds carrots
1 pound parsnips
1 red bell pepper
1 medium tomato
1¼ cup cherry tomatoes
3 cups white mushrooms
3 sweet onions
1 red onion
1 celery stalk
3 sweet apples (such as Fuji or Pink Lady)
2 large avocados
1½ cups strawberries
1 medium lemon (for juice)
1 lime (for juice)
2 head garlic
Fresh chives
Fresh rosemary
Fresh parsley
Fresh cilantro
Fresh basil
Pantry
Coconut oil (or ghee)
Extra-virgin olive oil
Avocado oil (or macadamia nut oil)
Coconut flour
Almond flour
Almond butter
Raw honey
Pure maple syrup
Pure vanilla extract
Baking soda
Apple cider vinegar
Coconut aminos
Sriracha sauce
Canned pumpkin (one 15-ounce can)
Grass-fed collagen peptides
Dijon mustard
Chai tea
Canned full-fat coconut milk (two 13.5-ounce cans)
Unsweetened coconut flakes
Unsweetened shredded coconut
Unsweetened baking chocolate (optional)
Raw almonds (at least 2 cups)
Raw walnuts (at least 1½ cups)
Macadamia nuts (at least 1½ cups)
Raw pecans
Raw cashews
Raw pumpkin seeds
Spices
Sea salt
Black pepper
Garlic powder
Cayenne pepper
Ground cinnamon
Ground nutmeg
Dried dill
Onion powder
Smoked paprika
Paprika
Dried oregano
Dried thyme
Ground sage
Ground turmeric
Ground ginger
Butter Lover’s Week 3 Menu
Italics indicate that food is already made or is a leftover meal.
BUTTER LOVER’S WEEK 4
MEAL PREP
Day 1
- Make Raspberry Apple Cider Vinaigrette (refrigerate)
- Make Cinnamon-Toasted Coconut Chips (store in an airtight container)
Day 2
- Make Everyone’s Favorite Guacamole (refrigerate)
- Make Chicken-Sage Meatballs (refrigerate)
Notes
- Put frozen breakfast foods (Pumpkin Breakfast Muffins, made during week 3) in the refrigerator the night before to thaw.
- Thaw Homemade Bone Broth (made during week 2) for the Slow Cooker Garlic-Thyme Pot Roast, and Slow Cooker Bison Chili, in the refrigerator the night before.
BUTTER LOVER’S WEEK 4 SHORTCUTS
- Use olive oil and balsamic vinegar as dressing for the Roasted Beets and Berries Salad, instead of making Raspberry Apple Cider Vinaigrette.
- Purchase store-bought bone broth for recipes. We recommend the brand Kettle & Fire.
SHOPPING LIST
Meat/Poultry/Eggs
1 (3- to 4-pound) chuck roast
2 pounds ground chicken
4 boneless, skinless chicken breasts
1 pound ground beef
1 pound ground bison
½ pound bacon (8 slices)
1 large egg
Produce
5 medium red potatoes
1 large sweet potato
6 cups baby arugula
2 cups spinach
1 head romaine lettuce
1 head cauliflower
3 carrots
3 sweet onions
2 bell peppers
2 jalapeños
1 zucchini
2 medium beets
1 medium tomato
1 vine-ripened tomato
5 avocados
2 bananas
2 large sweet apples (such as Fuji or Pink Lady)
1 bag frozen cherries (2 cups), pitted
1¼ cups raspberries
¾ cup blueberries
1 lime (for juice)
2 heads garlic
Fresh chives
Fresh cilantro
Pantry
Coconut oil (or ghee)
Extra-virgin olive oil
Almond flour
Almond butter
Raw honey
Pure maple syrup
Pure vanilla extract
Apple cider vinegar
Grass-fed collagen peptides
Chai tea
Canned full-fat coconut milk (three 13.5-ounce cans)
Canned crushed tomatoes (one 28-ounce can)
Unsweetened coconut flakes (4 cups)
Unsweetened baking chocolate (optional)
Raw pecans
Raw walnuts
Raw almonds
Raw pumpkin seeds
Spices
Sea salt
Black pepper
Ground cumin
Cayenne pepper
Ground sage
Dried parsley
Garlic powder
Onion powder
Dried basil
Ground cinnamon
Dried thyme
Paprika
Dried oregano
Chili powder
Butter Lover’s Week 4 Menu
Italics indicate that food is already made or is a leftover meal.
KITCHEN TOOLS AND EQUIPMENT
While there may be a few items on this list that are new to you, the tools and equipment needed to make the recipes in this book are very common. In fact, there’s a good chance you already own most of them. Each item makes preparing and cooking meals easier and faster, saving you time and effort in the kitchen.
KITCHEN TOOLS
Airtight glass containers: Great for storing both dry and liquid ingredients. The two most popular brands are Weck and Le Parfait.
Apple corer: Quickly removes the core and seeds while keeping the rest of the apple intact. A corer is a must-have tool when slicing apples crosswise, as for Easy Apple “Cookies.”
Bamboo cooking spoon: Great for stirring and incorporating foods in stainless-steel cookware.
Box grater: A four-sided stainless-steel box that allows for slicing, and grating to a coarse, medium, or fine consistency. You’ll find this most useful when thinly slicing vegetables and fruits like zucchini or plantains.
Chef’s knife: A good-quality chef’s knife will make chopping, slicing, and dicing much faster and easier. This all-purpose knife is usually about 8 inches long and will become your go-to knife for the majority of kitchen tasks.
Cutting boards: A set of three wooden or bamboo cutting boards will serve you well for slicing, dicing, and serving. Smaller cutting boards can be used to cut up vegetables or fresh herbs and larger cutting boards are useful for resting or carving cooked meats.
Dry measuring cups: Used for dry ingredients, such as coconut flour or cacao powder. Get a set that includes at least five separate measuring cups, including 1 cup, ½ cup, ⅓ cup, ¼ cup, and ⅛ cup (which is the equivalent of 2 tablespoons).
Fine-mesh strainer: Great for straining bone broth and freshly blended fruit juices or sifting coconut flour into an even consistency.
Food scale: Helps make sure you’ve got the right ratio of ingredients to spices. A digital scale that allows you to measure both ounces and grams will be the most useful.
Garlic press: An undervalued time-saving tool, but keep in mind that pressed garlic will release slightly more flavor than minced garlic.
Glass measuring cup: For liquid ingredients, such as water or fresh lime juice. Because it’s heat safe, it’s also great for melting and combining ingredients that need to be poured.
Kitchen shears: Shears have a variety of uses in the kitchen, including opening food packaging, snipping herbs, and trimming meats.
Ladle: A large, long-handled, deep spoon for serving soups, stews, and chilis.
Lemon/lime squeezer: A sturdy squeezer will help you extract every last drop of juice from halved lemons and limes.
Mandoline slicer: Makes quick work of cutting tasks. By running food along the inclined plane, you can make perfectly even and uniform slices. The blades on a mandoline slicer are extremely sharp, so always use the hand guard.
Measuring spoons: Used for both wet and dry ingredients, these will likely be the most-used tools in your kitchen. Invest in a set of six measuring spoons, including 1 tablespoon, 1 teaspoon, ¾ teaspoon, ½ teaspoon, ¼ teaspoon, and ⅛ teaspoon. Look for ones with a narrow head that can easily fit into spice jars.
Mixing bowl set: A basic set of three mixing bowls can be used for a variety of cooking and baking tasks. A durable stainless-steel set with lids will hold up for the long haul and let you prep, store, and transport ingredients with ease.
Paring knife: Another all-purpose knife that allows for small or intricate work, such as mincing garlic cloves or removing the seeds from a jalapeño. When you need more precision than a chef’s knife can provide, this knife will take on the task.
Silicone spatulas: Flexible silicone spatulas are great for stirring, mixing, folding, and scraping down both hot and cold foods. A set of three spatulas in small, medium, and large will fit a variety of pans and bowls.
Stainless-steel spatula: When cooking with cast iron, a stainless-steel spatula with flat edges and round corners will help keep the surface smooth, seasoned, and slick. Sometimes called a pancake turner, a Dexter-Russell 5-inch all-purpose stainless-steel spatula is great for most cooking tasks, including sautéing vegetables and crumbling ground meat.
Silicone turner-spatula: Perfect for lifting cookies from the pan or flipping eggs or burgers in stainless-steel and nonstick cookware.
Tongs: Stainless-steel tongs are great for browning meats in the skillet. A pair of 12-inch tongs that lock closed will provide the most versatility and be easy to clean and store.
Vegetable peeler: A good-quality vegetable peeler will let you easily remove the skin from vegetables such as carrots and potatoes, or fruits such as apples. A basic swivel peeler with a solid handle is good for all-around use.
Whisk: Essential for properly incorporating eggs and blending both liquid and dry ingredients. A standard 10-inch stainless-steel balloon whisk will serve you well for the recipes in this book.
Wooden skewers: Skewers about 4 inches long are great for securing food that has been rolled up or stacked, such as Sweet Potato Chipotle Bison Sliders.
KITCHEN EQUIPMENT
Baking cups: A must when using metal muffin tins. Both parchment paper and silicone baking cups do a great job at preventing sticking, especially when baking batter made with coconut flour.
Baking sheet: A flat metal pan with a rim on one or two sides. This makes it easy to hold and lets cookies slide right off. They’re also useful when placing no-bake treats in the fridge or freezer to chill.
Blender: Essential for blending smoothies, dressings, dips, and batters. A 6-cup (or larger) blender with at least 600 watts of power will get food to the proper consistency with ease.
Broiler pan: A heavy-duty two-part pan specifically designed for broiling food in the oven. It has a slotted upper pan and a deeper lower pan to catch drips, and can withstand high temperatures and direct heat from above.
Cast-iron skillet: Durable, inexpensive, and great at heat retention. A new cast-iron pan will likely come preseasoned. Cast-iron cookware requires different care than your other pots and pans, but once you see how easy it is to cook with and clean, it will likely become your go-to pan.
Food processor: Makes food prepping tasks astonishingly easy. While they come in a variety of sizes, go for a 9-cup (or larger) food processor that has blades or attachments for chopping, slicing, shredding, and blending, as you’ll likely end up using it on a regular basis.
Glass baking dish: Used for marinating, baking, roasting, and storing. For everyday cooking, go for set of three baking dishes with lids, including an 8-inch square dish and medium and large rectangular dishes.
Handheld mixer or stand mixer: Lets you easily stir, beat, and whip ingredients to an even consistency. While a standard handheld mixer will meet most of your needs, a larger stand mixer comes in handy for bigger, more involved mixing tasks.
Ice pop molds: Ice pop molds come in many shapes and sizes. To make your life easy, get a set of six 3- to 4-ounce molds that stand upright in the freezer and have reusable sticks that snap onto each mold. This will eliminate spills and keep the sticks secured in place as the ice pops freeze.
Ice pop sticks: Natural (untreated) wooden sticks that are 4½ inches long can be used as skewers for freshly cut fruit, or with ice pop molds that don’t have reusable sticks.
Loaf pan: A standard 8½ x 4½-inch glass or metal loaf pan can be used to set no-bake snacks and treats or to bake bread or meat loaf.
Muffin pans: A standard 12-cup metal muffin tin and a 24-cup metal mini-muffin tin are kitchen staples if you love baking muffins and other treats.
Rimmed baking sheet (sheet pan): A flat metal pan with rimmed sides. Great for roasting vegetables and meats because it keeps juices from spilling. Use a 13 x 18-inch baking sheet unless otherwise noted in the recipe.
Saucepan: A pot with tall, straight sides, great for cooking sauces and soups. You’ll get plenty of use out of 1½- and 3-quart saucepans.
Silicone candy molds: These flexible molds come in fun shapes and sizes and let treats like homemade gummies and candies pop right out with a little push from the bottom. Always make sure to place silicone molds on a baking sheet so they remain level when you transfer them to the fridge or freezer to set.
Silicone muffin pans: A standard 12-cup silicone muffin pan and a 24-cup silicone mini-muffin pan are great for preparing smooth and uniform treats, such as Salted Dark Chocolate Almond Butter Cups. They’re also safe to use in the oven, and baked goods will pop right out of the molds once they’ve cooled. Always make sure to place silicone molds on a baking sheet so they remain level when you transfer them to the oven, fridge, or freezer.
Skillet and sauté pan: You can accomplish most kitchen tasks with a basic 8-or 10-inch skillet, a larger 12-inch skillet, and a deep 4-quart sauté pan (if you’re not sure what the difference is, a skillet has sloping sides, while a sauté pan has relatively tall, straight sides). While there are a variety of materials to chose from, stainless-steel pans with an aluminum core (sometimes called “tri-ply” or “multiclad”) heat evenly, and unlike nonstick cookware, they can withstand high heat and be transferred directly from the stovetop to the oven.
Slow cooker: This electric appliance is an absolutely must for anyone with a busy schedule. A slow cooker simmers food for an extended period of time at low temperatures, making it perfect for cooking whole chickens, roasts, stews, and chilis. Simply throw the ingredients in the pot in the morning, and you’ll have a delicious, ready-for-you-meal at dinnertime. The recipes in this book require a 6-quart (or larger) slow cooker.
Soup pot: To make soups and stews, you’ll need a large 8- or 10-quart soup pot. You can also use this pot to boil large quantities of food, such as eggs, chicken wings, or potatoes.
Wire rack: Lets air circulate freely to cool baked goods, such as cookies and muffins, which prevents them from becoming soggy.
STOCKING THE PANTRY
A well-stocked pantry is a must for maintaining balance and consistency throughout the week. To help you purchase the items you need, each pantry item included in the recipes in this book is listed here, along with some additional details and buying tips. Many of the pantry items are used in multiple recipes and can easily be incorporated into dishes you cook or create on the fly.
Almond flour: Although almond flour and almond meal are both made from ground almonds and are sometimes labeled interchangeably, almond flour is traditionally made from blanched (skinless) almonds. For all the recipes in this book that call for it, you’ll get the best results by using a blanched almond flour versus almond meal, which is made from raw almonds with their skins still on. Almond flour, such as Bob’s Red Mill Super-Fine Almond Flour, gives baked goods a buttery texture; you’ll get a denser, grainy texture if you use almond meal instead.
Almond butter: A delicious, spreadable paste made from ground almonds. When purchasing almond butter, check the ingredients list to make sure the only ingredient is raw or dry-roasted almonds, as many brands have added refined oils and/or sugar. For most recipes, you can swap out almond butter for another nut butter.
Apple cider vinegar: Look for raw apple cider vinegar that still contains the “mother.” A great option is Bragg Organic Raw Unfiltered Apple Cider Vinegar.
Balsamic vinegar: Great for dressings and marinades, true balsamic vinegar is a thick syrup produced in Italy from grape must (whole pressed grapes, including their stems, seeds, and skins). Local olive oil and vinegar taprooms are a great place to find high-quality aged balsamic vinegars, but you can also find them at most grocery stores.
Baking chocolate (unsweetened): This chocolate is 100 percent cacao, meaning no sweeteners, flavors, or other ingredients are added to it. For a smooth, rich texture, look for SunSpire’s Organic Fair Trade 100% Cacao Unsweetened Baking Bar.
Dijon mustard: A condiment made from mustard seeds and a combination of vinegar, salt, and spices. Two great brands include Organicville and Annie’s Naturals.
Cacao powder: A rich, chocolaty powder made from unheated and unprocessed cacao beans. Packed with antioxidants, fiber, and minerals like magnesium and calcium, it’s become much more widely available recently and can be found at most local grocery stores and online. Three great brands are Navitas Naturals, Healthworks, and Divine Organics. If you don’t have access to cacao powder, you can use unsweetened cocoa powder instead, which is made from roasted cacao.
Canned pumpkin: When choosing canned pumpkin, make sure it’s 100 percent pumpkin puree and nothing else. Most grocery chains have store-brand canned pumpkin, but if not, look for Farmer’s Market Foods Organic Pumpkin.
Coconut aminos: This soy-free seasoning sauce can add a lot of variety to your cooking. It’s made from coconut sap and has a deep, sweet-savory flavor. You can use it for sauces and marinades or add it directly to the pan when sautéing vegetables. The most widely available brand is Coconut Secret Coconut Aminos.
Coconut butter: A spread made from the meat of coconuts that is typically used as a condiment or baking ingredient. Because it has a slightly dry texture, it needs to be gently heated before being mixed with other ingredients. A great product is Artisana Organics Raw Coconut Butter.
Coconut flour: A soft, fine flour made from ground dried coconut meat. Two great brands include Bob’s Red Mill and Let’s Do . . . Organic. Please note that coconut flour cannot be swapped equally in recipes for other flours such as almond flour because it is very dry and requires added moisture.
Coconut milk: For all the recipes in this book that call for it, use canned full-fat coconut milk. It has a thick, creamy texture and no added sweeteners or flavors. While different brands of canned coconut milk can be found at just about any grocery store, Native Forest Classic Organic Coconut Milk has the best texture. When you open the can, the milk will likely have separated somewhat into opaque coconut cream and a clear liquid. To recombine, simply pour the contents of the can into a bowl and whisk or use a handheld mixer to blend it for 5 to 10 seconds into an even consistency.
Coconut, shredded or flakes (unsweetened): Coconut flakes are larger pieces of dried coconut, whereas shredded coconut is shaved into smaller, finer strips. Both varieties can be purchased unsweetened from the brand Let’s Do . . . Organic.
Coconut water: Great for cooking, adding to smoothies, and drinking as a refreshing beverage, coconut water is versatile and delicious. Look for 100 percent coconut water—no additives, not from concentrate.
Collagen peptides: These are short-chain amino acids derived from collagen protein. They are highly bioavailable, digestible, and soluble in cold water, meaning they can be easily added to smoothies or drinks. Look for collagen products from grass-fed beef. A high-quality product is Vital Proteins Collagen Peptides (blue canister).
Crushed tomatoes: A mixture of fresh crushed tomatoes and tomato puree or paste. The tomatoes have a slightly finer texture than diced tomatoes, making them great for sauces and stews. Choose crushed tomatoes that are organic and preserved in a BPA-free can or glass jar.
Diced tomatoes: Tomato chunks packed in tomato juice. Go for diced tomatoes that are organic, don’t have added preservatives, and come in a BPA-free can or glass jar.
Gelatin: Derived from collagen, beef gelatin is very similar to collagen peptides in look and texture, but because of its structure, it must be dissolved in hot liquid. When cooled, gelatin will gel (like Jell-O), which is why it’s used to make Watermelon-Lime Gummies. Look for gelatin from grass-fed beef. A high-quality product is Vital Proteins Beef Gelatin (green canister).
Hot sauce: Traditionally made from aged cayenne red peppers and a mixture of vinegar, water, and spices. Two great products include Tessemae’s All-Natural Hot Buffalo Sauce and Frank’s RedHot.
Marinara sauce: An Italian sauce usually made with tomatoes, garlic, herbs, and onions. You can also use a basic tomato-basil pasta sauce in its place. When purchasing tomato-based pasta sauces, watch out for added refined sugars and oils. Two great options are Organico Bello and Yellow Barn Biodynamic.
Pure vanilla extract: When purchasing vanilla extract, watch out for additives and “imitation” vanilla extract. A good vanilla extract will be in a dark glass bottle and contain only pure vanilla bean extractives, water, and alcohol. Two great brands are Simply Organic and Frontier Co-op.
Red Boat Fish Sauce: Red Boat Fish Sauce is a made from fresh wild-caught anchovies and salt and contains no added sugar, as other brands of fish sauce do. It gives marinades and sauces a unique, rich, and satisfying dimension.
Sriracha sauce: If you’re a fan of heat, sriracha sauce is the perfect pantry staple. It can be used in marinades, sauces, and sautés, and you need only a small amount to add a kick of flavor. The best brand for the job is Organicville Sky Valley.
Thai red curry paste: A mixture of aromatic herbs and fresh red chiles that can be added to stir-fries, soups, or coconut milk to create delicious Thai curry. The recipes in this book use Thai Kitchen Red Curry Paste, which is available at most grocery stores.
Tomato paste: A thick paste made by cooking tomatoes for several hours to reduce the water content. Look for tomato paste that is organic and preserved in a BPA-free can, tube, or glass jar. The only ingredient listed should be tomatoes. A great option is Bionaturae Organic Tomato Paste.
CHOOSING THE RIGHT INGREDIENTS
COOKING OILS
Naturally occurring saturated fats are great to cook with because they are stable and can withstand exposure to medium to high heat without being damaged. In the recipes in this book, coconut oil and ghee (clarified butter) are the two recommend cooking fats, but you can use other saturated fats from the chart below depending on your preference. When purchasing cooking fats, look for products that are organic, unrefined, and/or from grass-fed or pasture-raised sources. When purchasing oils for low- to medium-heat cooking and cold uses, use only extra-virgin or cold-pressed oils.
Guide to Cooking Fats
FATS FOR MEDIUM- TO HIGH-HEAT COOKING
Beef tallow
Coconut oil
Duck fat
Ghee (clarified butter)
Lard
FATS FOR LOW- TO MEDIUM-HEAT COOKING
Avocado oil
Extra-virgin olive oil
Macadamia nut oil
FATS FOR COLD USES/FINISHING DISHES
Sesame oil
Walnut oil
SALT
All salt is not created equal. A quick glance at the ingredients list on most salts will reveal that they contain additives like dextrose (sugar) and anticaking agents. In addition, traditional table salt is heavily processed, bleached, and stripped of its naturally occurring minerals. Unrefined sea salt, on the other hand, is harvested directly from ancient sea beds or evaporated seawater and can contain up to sixty trace minerals, depending on the source. Essentially, unrefined sea salt is a synergistic package of minerals. Because the minerals remain in the salt, unrefined sea salt is often slightly pink or gray in color. For the recipes in this book, you’ll get the best results using Redmond Real Salt (fine salt) or Selina Naturally Celtic Sea Salt (fine ground). Both are reputable brands that put a lot of care and attention into their sourcing.
SWEETENERS
While there are a variety of natural sweeteners to choose from (see the complete list here), the two added sweeteners used throughout the recipes in this book are raw honey and pure maple syrup. Both contain naturally occurring beneficial compounds such as vitamins, minerals, and antioxidants. When purchasing honey and maple syrup, source and quality are important. Much of the conventional honey sold in grocery stores is not pure honey at all and has been cut with ingredients such as high-fructose corn syrup.1 For this reason, always purchase raw, unfiltered honey, preferably from a local producer. Because raw honey often has a slightly thicker consistency, you may need to heat it for a few seconds before using it in recipes. When purchasing maple syrup, look for a dark maple syrup that is 100 percent pure. In general, honey and maple syrup can be used interchangeably in recipes, so feel free to experiment and use the one you prefer.
NUTS AND SEEDS
For the recipes in this book, always use raw nuts and seeds (unroasted and unsalted) unless otherwise noted. Packaged nuts and seeds often contain added refined oils and/or sugar, so make sure to check the ingredients. To save money, you can buy raw nuts and seeds in bulk and store them in airtight containers in the refrigerator or freezer until you’re ready to use them.
MEAT AND FISH
When purchasing meat and fish, prioritize meat that is grass-fed and/or pastured-raised and fish that is wild. Today, 99 percent of all animal products sold in the United States originate in confined animal feed operations (CAFOs), where the goal is producing the highest possible output for the lowest possible cost. To accomplish this, animals are kept in tight quarters, often without access to sunlight or room to move, and fed grain- and soy-based feeds that include additives such as stale candy and bakery waste still wrapped in plastic.2 Unfortunately, this not only negatively impacts the animals and the environment, but also results in meat that is far less nutrient-dense. When animals are given the opportunity to eat their natural diet, live outside, and grow at a normal rate, they absorb more nutrients and rarely require antibiotics. As a result, grass-fed beef, for example, is higher in antioxidants, including in beta-carotene and vitamin E, B vitamins, and important minerals such as calcium, magnesium, and potassium in comparison to grain-fed meat. It’s also leaner, is a significant source of conjugated linoleic acid (CLA), and has higher levels of omega-3 fatty acids.3 Similarly, farm-raised fish have less vitamin D and higher levels of omega-6 fatty acids compared to wild fish, and are often treated with antibiotics and pesticides.
While grass-fed/pasture-raised meats and wild fish are becoming more readily available at grocery stores, the best place to purchase affordable, high-quality animal products is from farmers’ markets or directly from local farms. According to the latest data from the USDA, the number of farmers’ markets in the United States has grown by 76 percent in the last decade. This means there’s a very good chance there are a few in your area. To find your local farmers’ markets, you can search online directories such as Local Harvest (local harvest.org), the National Farmers Market Directory (nfmd.org), and the USDA Farmers Market Directory (search.ams.usda.gov/farmersmarkets). Because vendors get to sell directly to consumers, prices are often much cheaper. In fact, vendors are typically more flexible with their prices and do promotions or sales each week. When you visit your local farmers’ market for the first time, ask vendors where their farms are located, how they raise their animals, and if they sell directly from the farm (which is often cheaper). Many farms produce weekly emails or newsletters with specials and will even do drops to deliver meats and other animal products throughout the winter when farmers’ markets are closed. You may also have the option to purchase a cow share, where farmers will butcher a whole steer and sell it to a set number of people at a flat rate. The items you’ll find at farmers’ markets will largely depend on what’s local to your area (this is especially the case when it comes to fish), so you may find you stock up on certain items at farmers’ markets and others at the grocery store depending on what’s available and your budget.
EGGS
Like meat and fish, the best place to purchase affordable, high-quality eggs is from farmers’ markets or directly from local farms. Eggs from local farms will likely be from pasture-raised hens, meaning the hens have roamed outside in the sun and fed on grass and bugs. Because of this, pasture-raised eggs have more folate and vitamin B12 and substantially higher amounts of beta-carotene; vitamins A, E, and D; and omega-3 fatty acids in comparison to factory-farmed eggs.4, 5 If you’re purchasing eggs at the grocery store, watch out for labels that are tricky or deceptive. In general, eggs labeled with basic, nonspecific terms such as “natural” or “farm fresh” are from hens raised in battery cages. Eggs labeled “cagefree” come from hens that were kept in tight quarters in large indoor barns, and “free-range” means the hens were kept in large indoor barns with some sort of outdoor access, although typically just a small area. If eggs are labeled “organic,” it means the hens were fed organic corn and soy feed and did not receive antibiotics. While chickens can receive antibiotics, it is illegal to give chickens hormones, so the term “hormone-free” is nothing more than a marketing ploy. Of course, if pasture-raised eggs aren’t available to you or within your budget, that’s okay. Purchase eggs from a brand you trust and make decisions based on what’s important to you.
PRODUCE
Buying produce that is locally grown and in-season is the best way to get budget-friendly, high-quality fruits and vegetables. Produce grown locally has more vitamins and enzymes because it takes much less time to get to you, and more minerals because it is grown in nutrient-rich soil.6 Local produce can be purchased at farmers’ markets, directly from local farms or farm stands, or through a CSA (community-supported agriculture) cooperative, which allows you to receive a share of a local farm’s produce for a specified number of weeks.
By definition, organic produce is free of synthetic fertilizers and almost all synthetic pesticides, genetic engineering, radiation, and sewage sludge. Pesticides have been linked to a variety of health problems, including brain and nervous system toxicity, cancer, hormone disruption, and skin, eye, and lung irritation, so reducing your overall exposure is recommended when possible. (It’s important to note that many local farms do not use the USDA’s “certified organic” label because certification is incredibly costly, but their pest-management techniques are still organic and much less invasive in comparison to industrial farming techniques.) If you can’t afford to buy all organic produce, prioritize buying organic versions of the fruits and vegetables on the Environmental Working Group’s (EWG) “Dirty Dozen” list. In contrast, the items on the EWG’s Clean Fifteen have a very low percentage of detectable pesticides, so buying organic isn’t as important, especially when you’re on a budget.
Dirty Dozen
1. Strawberries
2. Spinach
3. Nectarines
4. Apples
5. Peaches
6. Pears
7. Cherries
8. Grapes
9. Celery
10. Tomatoes
11. Sweet bell peppers
12. Potatoes
Clean Fifteen
1. Sweet corn*
2. Avocados
3. Pineapples
4. Cabbage
5. Onions
6. Frozen sweet peas
7. Papayas
8. Asparagus
9. Mangoes
10. Eggplant
11. Honeydew melon
12. Kiwi
13. Cantaloupe
14. Cauliflower
15. Grapefruit
*Sweet corn is considered a grain, so it is not included in the 4×4.
SPICES
When your spice rack (or drawer) is full, the flavor possibilities are endless. For this reason, it’s best to invest in some basic dried herbs and spices in glass jars and eventually transition to purchasing spices in bulk when you know what you like. If you’re just getting started on your stash, begin with staples such as whole black peppercorns (with a pepper mill or in a grinder jar), basil, parsley, thyme, oregano, paprika, chili powder, ground sage, garlic powder, onion powder, and ground cinnamon. Then add a new herb or spice or two to your grocery list as you work your way through the recipes in this book. You can purchase affordable, high-quality dried herbs and spices in bulk from specialty grocery stores or online. For online purchases, two great retailers are Mountain Rose Herbs and Frontier Co-op. To make sure they retain their flavor, store dried herbs and spices in a cool, dark place, and swap out your stash every twelve to eighteen months. (Herbs and spices don’t expire, but they lose their potency over time.)
THE RECIPES
All the recipes in this book are free of the Big Four—grains, dairy, refined sugars, and vegetable oils. This means that any recipe can be used while you are following the 4×4. Each recipe also has additional labels for further customization:
- Egg-Free: Does not contain eggs.
- Nightshade-Free: Contains no tomatoes, potatoes, peppers, or eggplant, or spices derived from these ingredients.
- Nut-Free: Does not contain nuts or seeds (but may include seed-based spices).
- Vegetarian: Does not include meat.
From Noelle’s Kitchen
I created all the recipes in this book in my small home in South Philadelphia while balancing a full-time job and a newborn baby girl. So you can rest assured that you don’t need a fancy kitchen or an endless amount of time to cook these recipes. Many of them are staples in my home, and I use them to get a nourishing, flavorful meal on the table in a short amount of time. With most of the recipes, I’ve included special tips and options for changing things up if you’d like to customize the recipe to your needs. My ultimate goal is to give you everything you need to cook each meal with confidence and make your time in the kitchen enjoyable, not stressful.
