3 Day Plan

Macro Break Downs




Meal 1

Beef Frittata Muffins

Blake’s Green Smoothie (or any green smoothie)

Avocado Spinach and Chevre Scramble


Lettuce Wraps

Asian Grilled Steak Salad

Brussels sprout, kale and bacon salad with Chicken


Simple Beef Stew

Lamb Burgers

Portabella Pizza with Broccoli










*As with any plan- make sure you are cleared by your doctor. This meal plan may not be appropriate for everyone and is not indented to treat or cure any condition.


© TeamRenon 2016



Mini Beef Frittata Muffins






1/2 cups Mexican Taco Cheese, Finely Shredded

1 tablespoons Fage Greek Yogurt

3 eggs

1 tablespoons Ghee, Butter

1 tablespoons Cayenne Pepper

1 small Onion, Raw

1 poundsLean Ground Beef




This is from nomnompaleo.com. These are great protein rich snacks too. You can refrigerate them up to 2 days. (There will probably be extra beef left over after making 12 muffins)


1. Preheat oven to 350 F

2. Melt ghee in skillet over medium heat

3. When pan is hot add onion (minced) and sauté until translucent and soft

4. Add ground beef and use spoon to break it up, add salt and pepper to your liking

5. When beef is no longer pink, add cayenne seasoning or your own favorite spicy seasoning

6. Remove beef and let cool to room temp

 7.line muffin tray with liners and apply coconut oil spray (tip: spray oil on the liners on the dishwasher door to avoid grease all over your counter, also it gets washed off in the dishwasher when you do dishes!

8. Fill muffin tin more than halfway with beef filling

9. Whisk eggs and yogurt with salt and pepper

10. Ladle egg mix onto each muffin, filling to 3/4 way to top

11. Add a little cheese if you wish


Place tin in oven and bake for ~15 minutes then rotate tins 180 degrees and bake for 8-10 more minutes


Lettuce Wraps (make in bulk and reheat)



(serves 4)



1 cups Butterhead Lettuce, Raw (boston, Bibb)

2 onion Green Onion, Spring, Raw (scallion)

1 can Water Chestnut, Sliced, Canned

1 teaspoons Sriracha Chilli Sauce

1 tablespoons Ginger, Ground

1 tablespoons Red Wine Vinegar

2 tablespoons Bragg Liquid Aminos (soy Sauce)

3/4 cups Onion, Raw

1/4 cups Hoisin Sauce

2 tablespoons Garlic Cloves, Elephant

1 tablespoons Bariani Olive Oil-extra Virgin

1 pounds Chicken Breast Fillet



Heat olive oil in a saucepan over medium high heat. Add ground chicken and cook until browned, about 3-5 minutes, making sure to crumble the chicken as it cooks; drain excess fat.


Stir in garlic, onion, hoisin sauce, soy sauce, rice wine vinegar, ginger and Sriracha (OPTIONAL) until onions have become translucent, about 1-2 minutes. Stir in chestnuts and green onions until tender, about 1-2 minutes; season with salt and pepper, to taste.


To serve, spoon several tablespoons of the chicken mixture into the center of a lettuce leaf, taco-style.






Simple Beef Stew (serves 4)




1/2 teaspoons Paprika Powder

1 teaspoons Bay Leaf, Dried

4 cups Water, Spring

1/4 teaspoons Black Pepper

28 grams Garlic, Minced (3 Cloves)

7 grams Medium Onion

40 grams Celery Stalk, Medium

1 tablespoons Coconut Oil, Unrefined

1 pounds Stew Meat, Beef



In a large pot over medium-high heat, brown the meat in coconut oil for five minutes, stirring occasionally. Add the chopped celery, onion,& garlic. Cook for 5 more minutes.


Add the water, pepper, bay leaf and paprika. Bring the stew to a boil. Turn the heat down to low or medium-low so that the stew simmers (Bubbles gently).


Simmer uncovered, stirring occasionally, until the water is almost gone and you're left with the meat and vegetables (1 hour to 1 1/2 hour). Watch the pot near the end of the cooking time and stir more frequently to be sure that the stew doesn't burn.













Blake's Green Smoothie (serves 1)





4 spear Asparagus, Raw

1/4 cucumber W/peel, Raw

1/2 oz Lemon Juice

1/2 fruit Apple, Raw W/skin

1/2 cups Arugula, Raw

1/2 cups Baby Kale Organic

1/2 cups Organic Baby Spinach Leaves


Blend in a strong blender and enjoy (for more smoothie ideas check out: http://healthylifeexperiment.com/2012/11/12/the-best-green-smoothie/)








Asian Grilled Steak Salad (serves 2)




20 strip Carrot, Raw

1/2 head Green Leaf Lettuce, Raw

3 oz Peanuts, Dry Roasted, Unsalted

10 pea-pods Pea, Raw

4 medium Radish, Raw

1 large Cucumber, Peeled, Raw

1 tablespoons Lime Juice

1 tablespoons Red Wine Vinegar

2 tablespoons Olive Oil, Extra Virgin

6 oz Sirloin Steak




Heat grill or grill pan to medium-high. Season the steak with 1/2 teaspoon each salt and pepper. Grill steak to desired doneness, 4 to 6 minutes per side for medium-rare. Transfer to a cutting board and let rest for at least 5 minutes before slicing.


Meanwhile, in a large bowl, whisk together the oil, vinegar, lime juice, sugar, hot sauce and 1/4 teaspoon each salt and pepper. Add the lettuce, cabbage, carrot, radishes, cucumber, mint, and snow peas and toss to combine. Transfer to a platter and top with the sliced beef. Top with peanuts, if desired.






Lamb Burgers (serves 4)





6 cups Mixed Salad Greens

1/4 teaspoons Onion Powder

1/4 teaspoons Garlic Powder

1/2 teaspoons Cumin, Ground

1/2 teaspoons Ground Coriander

1 teaspoons Black Pepper, Grounded

1 teaspoons Sea Salt - Pure Himalayan

1 teaspoons Oregano, Dried, Ground

1 teaspoons Dill Weed, Dried

1 teaspoons Parsley, Dried

1 pounds Lamb, Ground, Raw




Prep Time: 5 minutes

Cook Time: 15 minutes

Serves: 4


1. In a mixing bowl add ground lamb and all spices.

2. Mix with hands and form into 4 equal size patties.

3. Pan fry in cast-iron skillet over medium-high heat about 4 minutes per side.

4. Let cooked patties rest and juices redistribute for 5 minutes.

5. Serve over a pile of mixed salad greens.

6. Enjoy!








Portabella Pizza (serves 4)





1 tablespoons Garlic Powder

14 grams Medium Onion

1 tablespoons Oregano

1 tablespoons Basil (dried)

1/4 cups Bistro Blends Cheese, Mozzarella

4 olives Olive, Black, Pitted

2 cups Kale

1 cups Classico Tomato & Basil Sauce

16 oz Pork Sausage, Ground, Cooked

8 piece Mushroom, Portabella, Raw




Saute sausage till cooked thru. Remove from pan & transfer to bowl. Add chopped onion, kale & spices. Saute till tender. Combine onion mixture into sausage. Mix in tomato sauce. Stuff each mushroom cap with sausage mixture. Top with cheese. Bake on 350 for approx. 15-20 min.







Avocado, Spinach, and Chevre Scramble by Against All Grain (serves 4)





3 oz Cheese, Goat, Soft

1 avocado Avocado, Raw

6 eggs

2 cups Spinach, Baby

1 tablespoons Grass-fed Butter (kerrygold)




Heat the butter in a skillet over medium heat. Add the spinach and sauté until wilted, about 5 minutes.


Pour in the eggs and scramble until cooked through, about 5 more minutes.


Remove from heat and stir in the avocado and chevre.