Paleo Meal Plan (Serves 1 person)!

Transcription

1 Breakfast Lunch Dinner Snack Paleo Meal Plan (Serves 1 person) Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Banana Coconut Nicecrea m Cauliflowe r Risotto Salmon Topped with Veggies Hard Boiled Egg Nicecream Salmon Risotto Spinach Smoothie Turkey Cabbage Cups Beef Stir Fry Salmon Omelett w/ Guac Beef Stir Fry Turkey Cabbage Cups Salmon Omelette Apple Chicken Salad Beef Stuffed Peppers Mango Bowl Stuffed Peppers Loco Moco Mango Bowl Chicken Salad Loco Moco Cashews Almonds Celery Cashews Almonds Hard Boiled Egg

2 Produce Shopping List Meat 6 Bananas (freeze 4) 2 Oranges 2 Lemon 1 Green Apple 2 cups Baby Spinach 4 cups of Mixed Greens 6 Broccolini Florets 4 cups Riced Cauliflower 1 small head of Cauliflower 1 Tomato 1 Cucumber 2 zucchini 20 stalks of Asparagus 1 head of Green Cabbage 1 Red Onion 2 White/Yellow Onion 1 bunch of Celery 1 cup Pea pods 1 Shallot 1 Avocado 3 whole Red Pepper Miscellaneous 4 pieces Chicken Breast Tenders 16oz piece of Salmon 2 cup Ground Turkey 12 oz of Stir Fry Beef 10 Eggs 8 oz of Cooked Salmon Pieces 12 oz Chicken 30 oz grass fed Ground Beef Spices/Condiments 1/2 cup Toasted Coconut 2 tablespoon Almond Butter 1 cup Coconut Milk Almonds Sea Salt Ground Pepper Cinnamon Paprika Dried Thyme Coconut Oil Olive Oil

3 Day 1 Banana Coconut Nicecream (makes enough for Day 1 and Day 2) Ingredients 4 frozen bananas 1/2 cup toasted coconut 1 teaspoon cinnamon 2 tablespoon almond butter 1 non frozen banana for garnish (sliced) Instructions 1. Save half of all ingredients for Day 2 2. Add ingredients omitting the garnish banana to a food processor, blend on high for 2 minutes 3. Add banana nice cream to a bowl and top with bananas slices

4 Cauliflower Risotto (makes enough for Day 1 and Day 2) Ingredients 4 cups riced cauliflower 1 cup coconut milk 4 pieces chicken breast tenders 6 broccolini florets Pepper to taste Instructions 1. Add chicken and broccolini to a pan on medium heat, cook chicken on each side for 4 minutes, cook broccolini for 4 minutes total 2. While chicken and broccolini cook add riced cauliflower to a pan on medium heat, cook for 10 minutes, stirring occasionally 3. Plate riced cauliflower in a bowl, top cauliflower with cooked chicken and broccolini

5 Salmon Topped with Veggies (makes enough for Day 1 and Day 2) Ingredients 16oz piece of salmon 1/2 cup of diced tomato 1/2 cup diced cucumber 1 shallot sliced 2 teaspoon of lemon juice A pinch of salt to taste Instructions 1. Oil nonstick pan on medium heat 2. Add salmon to pan, cook for 5 minutes on both sides 3. Remove salmon from heat and plate 4. Mix veggies, lemon juice, and salt in a small bowl 5. Top salmon with veggie mixture

6 Spinach Smoothie Day 3 Ingredients 2 cups baby spinach 1 cup pure orange juice 1/2 of a banana 1 cup of ice Instructions 1. Add all ingredients to a blender and blend until smooth (2 minutes)

7 Turkey Cabbage Cups (makes enough for Day 3 and Day 4) Ingredients 2 zucchini 20 stalks of asparagus 1 head of green cabbage 2 tablespoon olive oil 2 cup ground turkey 1 teaspoon paprika Pinch of salt Pinch of pepper Instructions 1. Quarter zucchini and cut into 1 inch pieces 2. Cut asparagus into two inch pieces 3. Add olive oil to saute pan on medium heat 4. Add veggies to saute pan, saute on medium heat for 12 minutes 5. Add in cooked ground turkey 6. Add paprika, salt, and pepper 7. Cut cabbage in quarters so you have four quarter wedges of cabbage 8. Separate the cabbage so you have 8-12 cups 9. Serve stir fry mixture in cabbage cups

8 Beef Stir Fry (makes enough for Day 3 and Day 4) Ingredients 1/2 cup small cauliflower segments 1/2 cup sliced red onion 1/2 cup sliced celery 1/2 cup sliced pea pods 12 oz of stir fry beef Salt to taste Instructions 1. Add cauliflower and coconut oil to a skillet on medium, cook for 5 minutes (stir occasionally) 2. Add red onion, celery, pea pods, beef, and a pinch of salt to skillet, cook for 10 minutes (stirring occasionally) 3. Plate stir fry

9 Day 4 Salmon Omelette topped with Guacamole (makes enough for Day 4 and Day 5) Ingredients 6 eggs 1/2 cup water 8 oz of cooked salmon pieces 1 avocado 2 tablespoon diced onion 2 teaspoon lemon juice Salt to taste Instructions 1. Save half of ingredients for Day 5 2. Crack eggs into a medium bowl, add in water and a pinch of salt 3. Whisk contents of bowl for a minute or until well combined and frothy 4. Pour egg mixture into an oiled nonstick skillet on medium heat 5. Cook for 3 minutes 6. Add salmon pieces in a vertical line to one side of the egg mixture 7. Fold empty side of the egg mixture on top of the salmon 8. Flip omelette and cook for an additional 3 minutes, plate omelette 9. Add avocado, lemon, onion, and a pinch of salt to a medium bowl 10. Mash bowl contents with fingers until well combined 11. Scoop guacamole onto the top of the omelette

10 Day 5 Apple Chicken Salad (makes enough for Day 5 and Day 7) Ingredients 1 green apple diced 1 cup onion diced 1 cup grilled chicken diced 2 teaspoon coconut oil 1 teaspoon dried thyme Salt to taste 4 cups of mixed greens Instructions 1. Add coconut oil to a skillet on medium heat 2. Add in onions and apples to skillet, cook for 10 minutes, stirring occasionally 3. Add in chicken, thyme, and salt 4. Stir all ingredients until combined 5. Plate on a bed of mixed greens

11 Beef Stuffed Peppers (makes enough for Day 5 and Day 6) Ingredients 2 teaspoon coconut oil 1/2 cup diced onion 1 cup grass fed ground beef 1/2 cup diced red pepper 2 whole red pepper Salt to taste Instructions 1. Add coconut oil and onion to a nonstick pan on medium heat, cook onion for 2 minutes (stirring occasionally) 2. Add in ground beef, cook for an additional 4 minutes (stirring occasionally) 3. Add in diced red pepper, cook for an additional 2 minutes (stirring occasionally) 4. Remove pan from heat, set aside 5. Cut top of whole red pepper, scoop out seeds 6. Fill whole pepper with onion, pepper, and beef mixture

12 Day 6 Mango Bowl (makes enough for Day 6 and Day 7) Ingredients 2 mango 6 strawberries (diced) 4 tablespoons almonds (chopped) 4 tablespoons toasted coconut Instructions 1. Save half of ingredients for Day 7 2. Cut mango in half, set one half aside 3. Scoop out the seed and flesh from one half of the mango, set hollowed mango aside 4. Peel remaining half of mango and dice 5. Put diced mango into a medium bowl 6. Add strawberries, almonds, and toasted coconut to the bowl 7. Stir all ingredients until well incorporated 8. Spoon diced fruit and nut mixture into hollowed mango half

13 Loco Moco (makes enough for Day 6 and Day 7) Ingredients 16 oz ground grass fed beef 2 teaspoon coconut oil 2 egg Pinch of salt and pepper to taste Instructions 1. Form 2 ground beef patties 2. Save 1 patty and 1 egg for Day 7 3. Cook patty for 4 minutes on either side 4. While patty is cooking being a pan to medium heat and add coconut oil 5. Crack egg into pan and cook on either side for 3 minutes 6. Plate patty, top with egg, sprinkle on salt and pepper