SUPERHERO
CHALLENGE
WEEK 1 MEAL PLAN
DAY 1
BREAKFAST
• 1 chicken apple sausage
• 1 cup kale or spinach
• 2 tablespoons avocado oil or lard
• 2 eggs
Dice up kale or spinach and chicken apple
sausage. Place in skillet with cooking oil until
sausage is lightly brown on both sides. Crack
your two eggs on one side of the skillet and
either scramble all together or cook your eggs
to your liking. Add salt and pepper to taste.
!
M
ore carb? Add ½ sweet potato
!
V
egetarian? 3 eggs, no chicken apple
sausage.
LUNCH
TUNA GREEN BEAN CASSEROLE
I make this by putting it all in a glassware
container in the morning and throwing it in the
microwave wherever I am, and if I’m able to, on
a skillet with coconut oil.
• 1 can Wild Planet tuna
• 1-2 cups green beans
• 1 ounce (around 20) almonds
• ½ avocado OR 1 tablespoon tahini
!
M
ore carb? Add plantain chips
!
V
egetarian? Quinoa and white/pinto/
garbanzo beans scrambled in coconut
oil to replace tuna
DINNER
SPAGHETTI SQUASH WITH CHICKEN
LIME “PEANUT SAUCE”
Step 1: Bake the spaghetti squash.
Cut spaghetti sqush and scrape out seeds,
cover in a little olive oil and salt and pepper
and face down on a baking sheet with foil.
Cook for 45 minutes to an hour, or until the
flesh easily pulls away into strands with a fork.
Step 2: Make the Lime “Peanut Sauce”
Blend/food process together:
• 1 inch ginger peeled
• 2 cloves garlic
• 1 tsp Tabasco sauce (optional)
•2
tbsp peanut butter (or tahini,
sunflower seed butter, almond butter
cashew butter)
• 1 lime, peeled + chopped (Also can use
lime juice)
• 1 tsp honey
• 1 tablespoon coconut aminos
• ½ cup olive or avocado oil
DAY 2
BREAKFAST
PROTEIN PANCAKES
• 1 banana
• 3 eggs
• 1 scoop protein powder
• Blend together well and cook with
lots of oil of choice: coconut, grassfed
butter, or ghee works well
LUNCH
DINNER LEFTOVERS!
Get used to leftovers, they are the cheapest,
most time efficient way to be successful
on this meal plan. If you are cooking for
more than just you, and there are no
leftovers, be sure to double the recipes!
Step 3: Grill in skillet 1 lb chicken, diced into
cubes. Once almost cooked, add in 1 full
stalk of chopped kale (purple or dino). Once
close to cooked thouroughy, add in sauce
and stir together. Cover on low heat until
ready to serve.
!
V
egetarian? No chicken, add
mushrooms scrambled with one or
two eggs
DINNER
WORLD’S BEST PALEO BURGERS
CLICK HERE FOR THE RECIPE
Found at: http://civilizedcavemancooking.com/
recipes/beef/best-burger-recipe/
!
V
egetarian?
CLICK HERE FOR THE RECIPE
Found at: http://www.eyecandypopper.com/
meatless-monday-mushroom-and-walnutburgers-vegan-gluten-free-paleo/ with no bun!
!
M
ore Carb? Add a baked sweet
potato
© Emily Schromm / Unleashed Fitness
SUPERHERO
CHALLENGE
WEEK 1 MEAL PLAN
DAY 3
BREAKFAST
OH SHIT I WOKE UP LATE
!
V
egetarian? Quinoa Burgers
CLICK HERE FOR THE RECIPE
Found at: http://popularpaleo.com/greekquinoa-burgers-a-questionably-paleo-offering/
!
More
carb? Sweet potato fries
CLICK HERE FOR THE RECIPE
Found at: http://paleoleap.com/sweet-potato-
Feel free to use another day’s breakfast if
you have time!
fries/
Smoothie Replacement
• 1 scoop protein of choice (whey, plant
based, collagen)
• 1 cup spinach
• 1 tablespoon coconut oil
• 1.5 cups almond milk or water
• ½ cup ice BLEND.
LUNCH
LAST NIGHT’S BURGER ON A SALAD
LOTS of greens. Like lots and lots! Kale,
spinach, mixed.. Make a huge salad and
reheat the burger.
Dressing:
Olive oil, Dijon mustard, salt,
pepper stirred together with a fork
DINNER
SALMON BURGERS
• 1/2 lb cooked salmon
• 2 stalks of celery chopped
• 1 red or yellow pepper chopped
• 1/4 cup diced red onion
• 2 eggs
• 1/4 cup whole almonds blended or
crushed finely
• Salt/pepper/garlic/paprika to taste
Mix all together in bowl and using measuring
cup, make 3-4 patties and put on mediumlow in skillet with 3-4 tbsp butter or coconut
oil. Flip after 10min until each side is lightly
brown. East over a bed of greens with olive oil
dressing and a side of cauliflower rice:
CLICK HERE FOR THE RECIPE
Found at: http://www.thekitchn.com/how-to-makecauliflower-rice-couscous-cooking-lessons-from-thekitchn-203344
DAY 4
BREAKFAST
EGGS AND TAHINI
(My absolute favorite with the
sauerkraut)
Coat skillet with choice of oil (lard, coconut,
avocado, ghee) and cook eggs to your
preference. When eggs are about halfway
cooked or flipped over, cover them in baby
kale and cover skillet. Once kale has wilted,
put all into a bowl and cover in 2 tablespoons
tahini, 1-3 tablespoons of sauerkraut or kimchi,
and stir loosely together.
!
M
ore carb? At the bottom of the
bowl add a layer of plantain chips.
LUNCH
SALMON BURGER LEFTOVERS
ON GREENS WITH
SAUERKRAUT OR KIMCHI
DINNER
• ¼ red onion
• salt and pepper to taste
Bring to almost a boil and let simmer all
together in a giant pot. Add in your choice
of meat, 1 pound total. I used ground beef,
but lamb or chicken would also be delicious.
Makes 3 servings. Add diced avocado on top
OR homemade sesame sauce:
Sesame sauce:
• 3 tablespoons tahini
• 3 tablespoons sesame seeds
• 1 tsp apple cider vinegar
• 1 tablespoon coconut aminos
• 1 tablespoon sesame seed oil
!
M
ore carb? Add in diced purple sweet
potatoes to the above. To make sure
they are cooked thoroughly you can
cook a little in advanced by boiling
separately or baking for 30 minutes.
DAY 5
BREAKFAST
CHICKEN APPLE SAUSAGE SCRAMBLE
(From day 1)
LUNCH
LEFTOVER HOT POT SOUP
WITH SLICED AVOCADO
DINNER
BEST PALEO BURGER
with either greens or steamed broccoli
JAPANESE HOT POT SOUP
I was so inspired by the delicious Japanese
food I had last year that I tried to recreate a
much easier version for you all.
• 1 box bone broth, chicken broth,
beef broth
• 2 tablespoons sesame seeds (optional)
• 1-2 tsps ground ginger (can also use
fresh ginger, but remove after cooking)
• 1-2 tsps ground turmeric
• 2-3 cups mushrooms of choice, diced
• 2 stalks green onions, diced
• ½ head of cabbage, diced finely
© Emily Schromm / Unleashed Fitness
DAY 6
DAY 7
BREAKFAST
BREAKFAST
“I WOKE UP LATTE”
LEFTOVER STUFFED MINI BURGERS
WITH FRIED BANANA
Feel free to use another day’s breakfast if you
have time!
Blend
• 8 ounces Coffee (or tea)
• 1 egg
• 1 tsp coconut oil
• 1 tsp grassfed butter
• Cinnamon, nutmeg to taste
• Honey (optional)
LUNCH
CHICKEN COLESLAW SALAD
• 1-2 cups diced cabbage,
• 2-3 tablespoons coconut aminos,
• 1 tablespoon tahini
• 5 ounces grilled chicken, cubed
diced grapes/raisins, celery, ginger,
lemon juice if desired
(if no tahini, add avocado or full-fat
greek yogurt)
!
V
egetarian? Mix in quinoa and
garbanzo beans
DINNER
ALMOND BUTTER STUFFED MINIBURGERS
with baked Brussels sprouts
1 lb grass fed beef
Separate into 2-3 ounce balls
Flatten ball of meat, add a spoonful of almond
butter and fold over. Grill on skillet with oil of
choice (coconut, avocado, butter, ghee) until
cooked on both sides.
Brussels sprouts:
Cut 3-4 cups of the brussels sprouts in half.
Place on baking sheet with foil evenly, add
sea salt, chili flakes, peppers, and any other
seasoning of choice and drizzle in avocado oil
or olive oil. Bake for 30-40 minutes around
375 degrees.
!
V
egetarian? leftover mushroom and
walnut burgers
(Dice a banana in slivers, fry
in coconut oil on each side)
LUNCH
CHICKEN APPLE SAUSAGE SALAD
• 2 diced and heated chicken apple
sausages
• HUGE bed of greens: kale spinach
mixed
• Diced cucumber/celery/tomatoes/
veggies UNLIMITED
• Olive oil/mustard dressing
!
V
egetarian? add 2 boiled eggs
DINNER
PUMPKIN CURRY WITH HALIBUT
(3 servings)
In a stew pot mix
• 1 can pumpkin
• 2 cans full fat coconut milk
• 2 tablespoons curry (to your taste)
• 1 tablespoon sea salt
And cook on medium, occasionally stirring and
adding spices to taste.
While stewing, put in a skillet
• Choice of meat, I used 1 lb halibut
• ½ red onion diced
• 1 tablespoon garlic (cloves or powder)
• lemon to taste.
Combine all ingredients together.
!
? Add diced mushrooms and choice
of bean
!
More
carb? Avocado oil chips or
plantain chips
SUPERHERO
WEEK 1 MEAL PLAN
I AM MY OWN
SUPERHERO
CHALLENGE
© Emily Schromm / Unleashed Fitness