Couples 28 Day Paleo Clean Eating

Transcription

1 Couples 28 Day Paleo Clean Eating General Rules - Everything you need to eat on this plan will be delivered weekly. - You may drink up to two cups of coffee a day without any sugar, sweetener of any kind. Unsweetened almond or coconut milk can be substituted if you take coffee with cream. I found the best substitute for dairy was full fat canned coconut milk in my coffee. This however can substantially add to your calorie intake per day. (This was the hardest part for me as my morning 2 cups of coffee are sacred to me, but I finally started drinking it black, and lo and behold, I now prefer it that way) - You may have unlimited amounts of caffeine free tea (without any sweeteners) and water. Be sure to drink enough water. No other drinks are allowed on the diet. - If you need to eat lunch at work, fix lunch in the morning with your breakfast and put it in a container that will facilitate re heating at work. Purpose - The intention of this eating plan is to provide you with a start to a healthy way of eating by removing all foods that are possibly adversely affecting your health; o No sugar, both artificial and processed, even stevia o No foods that turn into sugar in the body; grains, alcohol, white potatoes, rice, legumes, etc. o No processed foods containing artificial ingredients o Consume only healthy oils; olive oil, coconut oil; no hydrogenated oils or heavily processed seed oils o No dairy o If you eat foods that are not part of this diet, then you cannot expect to get the results that are possible - A book that explains the Paleo/Clean eating way of life in easy to understand terms is It Starts With Food by Dallas and Melissa Hartwig. For the full theory behind this eating plan, please read this book. Possible results to expect: - Improved energy levels - Improved sleep quality

2 - Improved mood - Reduced brain fog - Less or no pain in joints - Helps to eliminate sugar cravings - Reduced inflammation in the body - Reestablish a healthy relationship with food - Works to minimize risk for most lifestyle-related diseases and conditions, like diabetes, cardiovascular disease, stroke, and autoimmune conditions - Clearer sinuses, possible allergy relief What to expect: You may feel worse before you feel better, depending on the amount of artificial ingredients, sugar, junk and processed food you are used to consuming. You may feel the following: Headaches Body aches Tired Diarrhea Constipation Not sleep well Craving for sugar These symptoms could take from 1 to 3 weeks to dissipate. Hang in there, it s worth it. Tips for success: - Do not deviate from the plan. - Do not get on the scale. You may weigh yourself before and at the end of the 28 days. Remember, the main purpose is to eat clean, not to lose weight. - Place your order to arrive a day before you start the 28 day plan. Deliveries cannot be guaranteed for a specific time of the day. - If you need to eat more, eat more fruit or vegetables in moderation. Stay away from dried fruit, although if during the first week you just have to have sugar, eat a couple of dates. They satisfy that intense sugar craving. - Although nuts are allowed on the Paleo plan, I have not included them in this program as they are easy to overdo and most of them contain high amounts of Omega 6 fatty acids, which we already have too much of in our bodies due to our consumption of processed foods and fats. - Use the journal space on each daily page to record any particular symptoms or lack of symptoms you may be experiencing. - Remember, the primary purpose of this diet is to eliminate foods that could possibly be adversely affecting your health. How will you know if they are adversely affecting you unless you remove them from your diet for a relatively extended period of time? Stick with the program, do not cheat. - If you are looking for a fully customized system made for you to reach your long term goals please check our Naturally Fit System at this link: IMPORTANT NOTICE: Please consult your physician before beginning the 28 Day Paleo Clean eating diet plan, as with any diet plan, changing your diet or exercise or losing weight may affect some medical conditions and medications. Your physician may need to adjust your medications due to changes in your diet, exercise, or weight while on this program.

3 Day One Date: Day: Sausage Quiche with Butternut Squash (3 servings) Cook per directions on label. Eat 1/3 of container each. Put the remaining serving back in the fridge with original lid. ****Prep for tonight s dinner Put Chicken Stew in Crockpot per cooking instructions label. Turkey Meatballs with Cranberry Sauce Heat 16 meatballs on a sheet pan at 350 for minutes. Set the cranberry sauce on the counter to come to room temperature; serve with meatballs. Leave the rest in the original container along with cabbage below enclosed with lid and place back in the fridge. Bacon-Braised Cabbage Fix entire recipe as per cooking instructions; eat 1/3 of recipe each. Put the remaining serving into the container with the meatballs and put in fridge. Chicken Stew Eat 1/3 each of quantity made. Place remainder in a storage container (do not reuse the bags it came in due to raw chicken) and place back in fridge. Kale Salad Dice 2/3 of apple, slice thin 2 radishes, combine with 2/3 or kale and 2/3 of dressing. Massage the dressing into the kale for about a minute. Leave the rest of the kale, dressing and radish in bag and put back in fridge.

4 Day Two Date: Day: Eggs with Green Apple Sausage Fix two eggs and 1/3 of sausage each to your liking. Baked Lemon Chicken Cook entire container as per label instructions. Eat one serving each, leave remaining serving in container along with squash below, replace lid and put back in fridge. Herbed Squash Saute Make entire recipe as per cooking instruction label, eat 1/3 each, put remaining serving in container above with chicken. Chicken Cacciatore Make entire recipe as per cooking instructions, (you must prepare all three chicken breasts, as raw chicken breasts won t last in fridge). Eat one serving each, place remainder in storage container with green beans below and place back in fridge. Green Bean Almandine Fix entire container as per label instructions, eat 1/3 each; place remaining serving in container with Chicken Cacciatore above.

5 Day Three Date: Day: Sausage Quiche with Butternut Squash - Heat and serve. Eggs with Green Apple Sausage Fix two eggs and rest of sausage to your liking. Chocolate Chile Heat chile per heating instructions on label. Makes two serving, each person eats one serving. Each person eats one of the servings below: Turkey Meatballs/ Cranberry Sauce & Bacon Braised Cabbage Heat remaining serving of meatballs and cabbage. Chicken Stew Heat remaining serving. Kale Salad Fix rest of salad per instructions on label.

6 Day Four Date: Day: Squash Quiche Cook per directions on label. Each eat 1/3 of container. Put the remaining serving back in the fridge with original lid. Each person eats one of the serving below: Baked Lemon Chicken with Herbed Squash Saute Heat remaining serving. Chicken Cacciatore with Green Bean Almandine Heat remaining serving. Czech Meatballs Heat 16 meatballs on a sheet pan at 350 for minutes; leave the rest in the original container along with cabbage below enclosed with lid and place back in the fridge. Sweet and Sour Cabbage Fix entire recipe per cooking instructions, each eat 1/3 of recipe, place remainder in container of meatballs above.

7 Day Five Date: Day: Eggs with Bacon - Fix two eggs and two slices of bacon each to your liking. Pop s Pulled Pork Make entire recipe per cooking instructions on label. Eat 1/3 each of quantity made, leave remaining serving along with Sweet Potato and Brussel Sprouts enclosed with lid back in fridge. Sweet Potato Nuggets Make entire recipe per cooking instructions label, each eat 1/3 of quantity made, put remainder in container above with pork. Brussels Sprouts Make entire recipe per label instructions, eat 1/3 of quantity made each, put remainder in container with pork. Spaghetti Squash Bolognese Heat entire container as per label instructions. Each eat 1/3 of container, place remainder with serving of Cauliflower Lime Rice below and put back in fridge. Coconut Lime Rice Fix entire recipe per label instructions, each eat 1/3 of recipe, place remainder in container above with Spaghetti Squash Bolognese.

8 Day Six Date: Day: Eggs with Bacon - Fix two eggs and two slices of bacon to your liking. Squash Quiche Heat and serve. Italian Stuffed Bell Peppers with Organic Beef Heat entire container as per label instructions. Each eat 1/3 of container each, place back in fridge with remaining serving of Green Peas with Bacon Green Peas with Bacon Fix entire recipe as per cooking instructions, each eat 1/3 of recipe, place remaining serving in container above with Bell Peppers. Czech Meatballs with Sweet & Sour Cabbage Heat and serve. Pops Pulled Pork with Sweet Potato Nuggets and Brussels Sprouts Heat and serve.

9 Day Seven Date: Day: Branless Muffins Eat one or two muffins each. (One can be saved for later in the day.) Coconut Thai Soup Heat soup per heating instructions on label. Makes two serving, each person eats one serving. Kale Chips Each eat ½ of container. Spaghetti Squash Bolognese & Coconut Lime Rice Heat and serve. Italian Stuffed Bell Peppers & Green Peas with Bacon Heat and serve.

10 Day Eight Date: Day: Farmer s Quiche - Cook per directions on label. Each eat 1/3 of container. Put the remaining serving back in the fridge with original lid. Turkey Meatloaf Follow cooking instructions on label, each eat 1/3 of container, leave remainder in container along with Veggie Stir Fry below with lid and put back in fridge. Veggie Stir Fry Follow directions on label, eat 1/3 of recipe each, place remainder in container above. Chicken with Mushroom Basil Cream Make entire recipe as per cooking instructions, (you must prepare all three chicken breasts, as raw chicken breast won t last in fridge). Each eat 1/3 of quantity made, place remainder in a storage container with rice below. Cauliflower Rice Pilaf Fix entire container as per label instructions, each eat 1/3 of recipe, place remainder with chicken above and back in fridge.

11 Day Nine Date: Day: Eggs with Green Apple Sausage Fix two eggs and 1/3 of sausage each to your liking. Chicken Spaghetti Squash Casserole (Sweet Potatoes need to be in oven before casserole) Heat entire container as per label instructions. Each eat 1/3 of container, leave remainder in container with sweet potato below, top with lid and put back in fridge. Sweet Potato Wash sweet potatoes, prick several times with a fork and put on a sheet pan in oven at 375 for 1 hour. Cut potatoes open, scrape out insides. Each eat 1/3 mashed potatoes, put the rest in container above with squash casserole. Lime Chipotle Pork Tenderloin Follow cooking instructions on package label. Each eat 1/3 of quantity made, place remainder in a storage container (do not reuse bag it came in) and place back in fridge along with Cabbage below. Bacon-Braised Cabbage Fix entire recipe as per cooking instructions; eat 1/3 of recipe each. Put the remaining serving into the container with the tenderloin and put in fridge.

12 Day Ten Date: Day: Farmers Quiche - Heat remaining serving. Eggs with Green Apple Sausage Fix two eggs and rest of sausage to your liking. Chicken & Vegetable Soup Heat soup per heating instructions on label. Makes two serving, each person eats one serving. Chicken with Mushroom Basil Cream & Cauliflower Pilaf - Heat and serve. Turkey Meatloaf with Veggie Stir Fry - Heat and serve.

13 Day Eleven Date: Day: Sausage Quiche with Butternut Squash Cook per directions on label. Eat 1/3 of container each. Put the remaining serving back in the fridge with original lid. Each person eats one of the serving below: Chicken Spaghetti Squash Casserole with Sweet Potato - Heat and serve. Lime Chipotle Tenderloin with Bacon Braised Cabbage - Heat and serve. Chicken Marbella Prepare per label. Each eat 1/3 of container. Leave remainder in container along with serving of Brussels Sprouts below and place back in the fridge with original lid. Sautéed Brussels Sprouts Make entire recipe per label instructions, each eat 1/3 of quantity made, put remainder in container with meatballs.

14 Day Twelve Date: Day: Eggs with Bacon Fix two eggs each and 2 pieces of bacon to your liking. ****Prep for tonight s dinner Cook Crockpot Pork Green Chile per cooking instructions label Chicken with Lemon and Capers Make entire recipe per cooking instruction label (you must prepare all three chicken breasts as raw chicken breasts won t last in fridge). Each eat 1/3 of quantity made, place remainder along with remaining squash below with lid back in fridge. Herbed Squash Sauté Make entire recipe as per cooking instruction label, eat 1/3 each, put remaining serving in container above with chicken. Crockpot Pork Green Chile Each eat 1/3 quantity made. Put in storage container and back in fridge. Kale Salad Dice 2/3 of apple, slice thin 2 radishes, combine with 2/3 or kale and 2/3 of dressing. Massage the dressing into the kale for about a minute. Leave the rest of the kale, dressing and radish in bag and put back in fridge.

15 Day Thirteen Date: Day: Sausage Quiche with Butternut Squash Heat and serve. Eggs with Bacon Fix two eggs each and 2 pieces of bacon to your liking. Bacon Wrapped Chicken Thighs Make entire recipe as per cooking instructions, each eat 1/3 of recipe, place remaining back in container with last serving of Rosemary Garlic Potatoes covered with lid. Rosemary Garlic Potatoes Fix entire recipe per label instructions, each eat 1/3 of recipe, place remainder in container above with chicken. Chicken Marbella with Sautéed Brussels Sprouts Heat and serve. Chicken with Lemon and Capers & Herbed Squash Sauté Heat and serve.

16 Day Fourteen Date: Day: Branless Muffins Eat one or two muffins each. (One can be saved for later in the day.) Tortillaless Soup Heat per label. Each eat ½ of container. Kale Chips Each each ½ of container. Crockpot Pork Green Chile & Kale Salad Heat chili, fix rest of salad and serve. Bacon Wrapped Chicken Thighs & Rosemary Garlic Potatoes Heat and serve.

17 Day Fifteen Date: Day: Sausage Quiche with Butternut Squash (3 servings) Cook per directions on label. Eat 1/3 of container each. Put the remaining serving back in the fridge with original lid. ****Prep for tonight s dinner Put Chicken Stew in Crockpot per cooking instructions label. Turkey Meatballs with Cranberry Sauce Heat 16 meatballs on a sheet pan at 350 for minutes. Set the cranberry sauce on the counter to come to room temperature; serve with meatballs. Leave the rest in the original container along with cabbage below enclosed with lid and place back in the fridge. Bacon-Braised Cabbage Fix entire recipe as per cooking instructions; eat 1/3 of recipe each. Put the remaining serving into the container with the meatballs and put in fridge. Chicken Stew Eat 1/3 each of quantity made. Place remainder in a storage container (do not reuse the bags it came in due to raw chicken) and place back in fridge. Kale Salad Dice 2/3 of apple, slice thin 2 radishes, combine with 2/3 or kale and 2/3 of dressing. Massage the dressing into the kale for about a minute. Leave the rest of the kale, dressing and radish in bag and put back in fridge.

18 Day Sixteen Date: Day: Eggs with Green Apple Sausage Fix two eggs and 1/3 of sausage each to your liking. Baked Lemon Chicken Cook entire container as per label instructions. Eat one serving each, leave remaining serving in container along with squash below, replace lid and put back in fridge. Herbed Squash Saute Make entire recipe as per cooking instruction label, eat 1/3 each, put remaining serving in container above with chicken. Chicken Cacciatore Make entire recipe as per cooking instructions, (you must prepare all three chicken breasts, as raw chicken breasts won t last in fridge). Eat one serving each, place remainder in storage container with green beans below and place back in fridge. Green Bean Almandine Fix entire container as per label instructions, eat 1/3 each; place remaining serving in container with Chicken Cacciatore above.

19 Day Seventeen Date: Day: Sausage Quiche with Butternut Squash - Heat and serve. Eggs with Green Apple Sausage Fix two eggs and rest of sausage to your liking. Chocolate Chile Heat chile per heating instructions on label. Makes two serving, each person eats one serving. Each person eats one of the servings below: Turkey Meatballs/ Cranberry Sauce & Bacon Braised Cabbage Heat remaining serving of meatballs and cabbage. Chicken Stew Heat remaining serving. Kale Salad Fix rest of salad per instructions on label.

20 Day Eighteen Date: Day: Squash Quiche Cook per directions on label. Each eat 1/3 of container. Put the remaining serving back in the fridge with original lid. Each person eats one of the serving below: Baked Lemon Chicken with Herbed Squash Saute Heat remaining serving. Chicken Cacciatore with Green Bean Almandine Heat remaining serving. Czech Meatballs Heat 16 meatballs on a sheet pan at 350 for minutes; leave the rest in the original container along with cabbage below enclosed with lid and place back in the fridge. Sweet and Sour Cabbage Fix entire recipe per cooking instructions, each eat 1/3 of recipe, place remainder in container of meatballs above.

21 Day Nineteen Date: Day: Eggs with Bacon - Fix two eggs and two slices of bacon each to your liking. Pop s Pulled Pork Make entire recipe per cooking instructions on label. Eat 1/3 each of quantity made, leave remaining serving along with Sweet Potato and Brussel Sprouts enclosed with lid back in fridge. Sweet Potato Nuggets Make entire recipe per cooking instructions label, each eat 1/3 of quantity made, put remainder in container above with pork. Brussels Sprouts Make entire recipe per label instructions, eat 1/3 of quantity made each, put remainder in container with pork. Spaghetti Squash Bolognese Heat entire container as per label instructions. Each eat 1/3 of container, place remainder with serving of Cauliflower Lime Rice below and put back in fridge. Coconut Lime Rice Fix entire recipe per label instructions, each eat 1/3 of recipe, place remainder in container above with Spaghetti Squash Bolognese.

22 Day Twenty Date: Day: Eggs with Bacon - Fix two eggs and two slices of bacon to your liking. Squash Quiche Heat and serve. Italian Stuffed Bell Peppers with Organic Beef Heat entire container as per label instructions. Each eat 1/3 of container each, place back in fridge with remaining serving of Green Peas with Bacon Green Peas with Bacon Fix entire recipe as per cooking instructions, each eat 1/3 of recipe, place remaining serving in container above with Bell Peppers. Czech Meatballs with Sweet & Sour Cabbage Heat and serve. Pops Pulled Pork with Sweet Potato Nuggets and Brussels Sprouts Heat and serve.

23 Day Twenty-One Date: Day: Branless Muffins Eat one or two muffins each. (One can be saved for later in the day.) Coconut Thai Soup Heat soup per heating instructions on label. Makes two serving, each person eats one serving. Kale Chips Each eat ½ of container. Spaghetti Squash Bolognese & Coconut Lime Rice Heat and serve. Italian Stuffed Bell Peppers & Green Peas with Bacon Heat and serve.

24 Day Twenty-Two Date: Day: Farmer s Quiche - Cook per directions on label. Each eat 1/3 of container. Put the remaining serving back in the fridge with original lid. Turkey Meatloaf Follow cooking instructions on label, each eat 1/3 of container, leave remainder in container along with Veggie Stir Fry below with lid and put back in fridge. Veggie Stir Fry Follow directions on label, eat 1/3 of recipe each, place remainder in container above. Chicken with Mushroom Basil Cream Make entire recipe as per cooking instructions, (you must prepare all three chicken breasts, as raw chicken breast won t last in fridge). Each eat 1/3 of quantity made, place remainder in a storage container with rice below. Cauliflower Rice Pilaf Fix entire container as per label instructions, each eat 1/3 of recipe, place remainder with chicken above and back in fridge.

25 Day Twenty-Three Date: Day: Eggs with Green Apple Sausage Fix two eggs and 1/3 of sausage each to your liking. Chicken Spaghetti Squash Casserole (Sweet Potatoes need to be in oven before casserole) Heat entire container as per label instructions. Each eat 1/3 of container, leave remainder in container with sweet potato below, top with lid and put back in fridge. Sweet Potato Wash sweet potatoes, prick several times with a fork and put on a sheet pan in oven at 375 for 1 hour. Cut potatoes open, scrape out insides. Each eat 1/3 mashed potatoes, put the rest in container above with squash casserole. Lime Chipotle Pork Tenderloin Follow cooking instructions on package label. Each eat 1/3 of quantity made, place remainder in a storage container (do not reuse bag it came in) and place back in fridge along with Cabbage below. Bacon-Braised Cabbage Fix entire recipe as per cooking instructions; eat 1/3 of recipe each. Put the remaining serving into the container with the tenderloin and put in fridge.

26 Day Twenty-Four Date: Day: Farmers Quiche - Heat remaining serving. Eggs with Green Apple Sausage Fix two eggs and rest of sausage to your liking. Chicken & Vegetable Soup Heat soup per heating instructions on label. Makes two serving, each person eats one serving. Chicken with Mushroom Basil Cream & Cauliflower Pilaf - Heat and serve. Turkey Meatloaf with Veggie Stir Fry - Heat and serve.

27 Day Twenty-Five Date: Day: Sausage Quiche with Butternut Squash Cook per directions on label. Eat 1/3 of container each. Put the remaining serving back in the fridge with original lid. Each person eats one of the serving below: Chicken Spaghetti Squash Casserole with Sweet Potato - Heat and serve. Lime Chipotle Tenderloin with Bacon Braised Cabbage - Heat and serve. Chicken Marbella Prepare per label. Each eat 1/3 of container. Leave remainder in container along with serving of Brussels Sprouts below and place back in the fridge with original lid. Sautéed Brussels Sprouts Make entire recipe per label instructions, each eat 1/3 of quantity made, put remainder in container with meatballs.

28 Day Twenty-Six Date: Day: Eggs with Bacon Fix two eggs each and 2 pieces of bacon to your liking. ****Prep for tonight s dinner Cook Crockpot Pork Green Chile per cooking instructions label Chicken with Lemon and Capers Make entire recipe per cooking instruction label (you must prepare all three chicken breasts as raw chicken breasts won t last in fridge). Each eat 1/3 of quantity made, place remainder along with remaining squash below with lid back in fridge. Herbed Squash Sauté Make entire recipe as per cooking instruction label, eat 1/3 each, put remaining serving in container above with chicken. Crockpot Pork Green Chile Each eat 1/3 quantity made. Put in storage container and back in fridge. Kale Salad Dice 2/3 of apple, slice thin 2 radishes, combine with 2/3 or kale and 2/3 of dressing. Massage the dressing into the kale for about a minute. Leave the rest of the kale, dressing and radish in bag and put back in fridge.

29 Day Twenty-Seven Date: Day: Sausage Quiche with Butternut Squash Heat and serve. Eggs with Bacon Fix two eggs each and 2 pieces of bacon to your liking. Bacon Wrapped Chicken Thighs Make entire recipe as per cooking instructions, each eat 1/3 of recipe, place remaining back in container with last serving of Rosemary Garlic Potatoes covered with lid. Rosemary Garlic Potatoes Fix entire recipe per label instructions, each eat 1/3 of recipe, place remainder in container above with chicken. Chicken Marbella with Sautéed Brussels Sprouts Heat and serve. Chicken with Lemon and Capers & Herbed Squash Sauté Heat and serve.

30 Day Twenty-Eight Date: Day: Branless Muffins Eat one or two muffins each. (One can be saved for later in the day.) Tortillaless Soup Heat per label. Each eat ½ of container. Kale Chips Each each ½ of container. Crockpot Pork Green Chile & Kale Salad Heat chili, fix rest of salad and serve. Bacon Wrapped Chicken Thighs & Rosemary Garlic Potatoes Heat and serve.